INGREDIENTS

1 whole turkey (12 lbs), thawed
1 tsp olive oil
2 tbsp oregano leaves
2 tbsp ground coriander
1 tbsp grated lemon rind
3 medium garlic cloves, crushed
2 lemons, halved
Cooking spray

DIRECTIONS

1. Preheat oven to 350 F.

2. Lightly coat bottom of large roasting pan with cooking spray.

3. Remove and discard giblets and neck, trim excess fat.

4. Rinse turkey with cold water, pat dry

5. Lightly coat turkey with oil.

6. In mixing bowl, combine oregano, coriander, lemon rind, salt and pepper.

7. Rub spices over entire turkey.

8. Arrange garlic and lemon in cavity, tie ends of legs together with cord.

9. Lift wing tips and tuck under turkey.

10. Place turkey, breast side up into roasting pan.
Bake for 1 hour.

11. Cover breast with aluminum foil and bake another 2 hours or until internal temperature reaches 180 degrees F.
12. Allow to cool 10 minutes before slicing.

Yield: 10 (4 oz) Servings

Nutritional Information

Weight Watchers PointsPlus+ = 1

Amount Per Serving
Calories 34.5
Total Carbs 2.4 g
Dietary Fiber 1.3 g
Sugars 0.4 g
Total Fat 1.4 g
Saturated Fat 0.2 g
Unsaturated Fat 1.2 g
Potassium 556.3 mg
Protein 2.8 g
Sodium 239.5 mg
Dietary Exchanges
1/4 Meat

INGREDIENTS

1 1/2 lb top sirloin steak
28 oz fat free unsalted beef broth
1 can (14 1/2 oz) stewed tomatoes
1 cup carrots, sliced
1 medium size onion, cut in wedges
1/2 cup dry barley, hulled
1/2 cup cold water
1 bay leaf
1 tsp ground thyme
2 garlic cloves, minced

DIRECTIONS

1. Remove excess fat from meat.
Cut meat into 3/4 inch pieces.

2. In a 3 1/2 or 4 quart slow cooker combine meat, beef broth,
undrained tomatoes, carrots, onions, barley, water, bay leaf, thyme and garlic.

3. Cover and cook on LOW 9 to 11 hours or on HIGH
4 1/2 to 5 1/2 hours. Remove and discard bay leaf.

Makes 8 servings Weight Watcher Points(old Formula) = 5 per serving
Weight Watchers PointsPlus=7 per serving

NUTRITIONAL INFORMATION

Amount Per Serving
Calories 266.9
Total Carbs 17.3g
Dietary Fiber 3.7g
Sugars 5.6g
Total Fat 11.4g
Saturated Fat 4.4g
Unsaturated Fat 7g
Potassium 167.1mg
Protein 23.3g
Sodium 202.5mg

Dietary Exchanges
1 Fat
3 Meat
1/2 Starch
1 1/4 Vegetable

INGREDIENTS

2 boxes Rice a Roni Spanish Rice and Pasta Mix
1/4 cup butter, cubed
4 cups water
1 can (14 1/2 oz) diced tomatoes, undrained
1 can (10 oz) diced tomatoes and green chilies, undrained
3 cups cubed cooked turkey or chicken
1 can (11 oz) Green Giant Niblets corn, drained
1/2 cup sour cream
1 cup (4 oz) shredded Mexican cheese blend, divided

DIRECTIONS

1. Preheat oven to 375° F.

2. In a large skillet Rice a Roni in butter until golden brown.
Gradually stir in the water, tomatoes and contents of rice seasoning packets.
Bring to a boil. Reduce heat;
cover and simmer for 15 to 20 minutes or until rice is tender.

3. Meanwhile, in a large bowl, combine the turkey, corn,
sour cream and 1/2 cup cheese. Stir in rice mixture.

4. Transfer to a greased 3 quart baking dish.
Sprinkle with remaining cheese (dish will be full).
Bake uncovered for 20 to 25 minutes or until heated through.

Yield: 8 servings Weight Watcher PointsPlus=9 per serving
(1 1/2 cups per serving)

Nutrition Facts Per Serving:
348 calories
fat 16g (9g saturated fat)
cholesterol 78mg
sodium 937mg
carbohydrate 26g,
fiber 3g
protein 22g

INGREDIENTS

3/4 cup water
1/2 cup chopped onion
1/2 tsp instant chicken bouillon
2 cloves garlic, minced
1/8 tsp ground black pepper
1/2 cup light dairy sour cream
2 tbsp nonfat dry milk powder
1 tbsp flour
1 1/2 cups shredded cooked chicken breast or
turkey breast (about 8 oz)

1 (8 oz) can no-salt-added tomato sauce
1 (4 oz) can diced green chile peppers, drained or
1 or 2 canned jalapeno peppers, rinsed,
seeded and finely chopped

1/2 teaspoon ground coriander
Nonstick cooking spray
4 (6 inch) corn tortillas, cut into 1 inch wide strips
1 cup canned black beans or kidney beans, rinsed and drained
1/2 cup shredded, reduced-fat Monterey Jack cheese (2 oz)
Fresh cilantro leaves (optional)

DIRECTIONS

Preheat oven to 350 degrees F.

1. For chicken filling:

In a medium saucepan, combine the water, onion, bouillon granules, garlic and black pepper. Bring to boiling; reduce heat. Cover and simmer about 3 minutes or until onion is tender. Do not drain. In a small bowl, combine sour cream, nonfat dry milk powder, and flour; add to onion mixture. Cook and stir until thickened and bubbly. Remove from heat; stir in chicken. Set filling aside.

2. In another small bowl, combine tomato sauce, chile peppers and coriander.
Set aside.

3. Coat a 2 quart baking dish with nonstick cooking spray. Arrange tortilla strips in the baking dish. Top with chicken filling. Top with beans.
Top with tomato sauce mixture.

4. Bake 25 to 30 minutes or until heated through.
Sprinkle with cheese. If desired, garnish with cilantro leaves.
Let stand for 5 minutes before serving.
Makes 6 (1 cup) servings

Weight Watchers (Old Method)= 4 Points per Serving
Weight Watchers PointsPlus = 5 per Serving

Nutrition Facts Per Serving:

Servings: 6 (1 cup) servings
Calories219
Total Fat (g)6
Saturated Fat (g)3
Cholesterol (mg)43
Sodium (mg)420
Carbohydrate (g)23
Fiber (g)5
Protein (g)19

Diabetic Exchanges

Starch (d.e.)1
Vegetables (d.e.).5
Very Lean Meat (d.e.)2
Fat (d.e.)1

INGREDIENTS

2 medium carrots, sliced
2 tbsp butter
1 medium onion, finely chopped
1 celery rib, finely chopped
1 garlic clove, minced
2 (15 oz) cans pumpkin
1 (32 oz) container reduced sodium chicken broth
1/2 cup half and half
3 tbsp maple syrup
1/2 cup water
1 tsp pumpkin pie spice
1 Recipe for Spiced Croutons ( see below)
Celery leaves (optional)

DIRECTIONS

1. In a large saucepan cook carrots in hot butter over medium heat for 2 minutes; add onion, celery and garlic. Cook 8 to 10 minutes or until vegetables are tender.

2. Stir in pumpkin, broth, half and half, water, maple syrup and pumpkin pie spice.
Heat through and season with salt and pepper.

3. To serve top soup with Spiced Croutons and celery leaves.

Yield: about 8 side dish servings.
Weight Watcher points 4

SPICED CROUTONS

In a bowl toss 3 cups 1 inch bread cubes with 2 tsp pumpkin pie spice. In large skillet cook bread cubes in 2 tbsp hot butter 8 minutes or until toasted, turning occasionally.

NUTRITION INFORMATION

Serving size = 1 cup
Weight watcher Points 4 Weight Watchers PointsPlus+=5
#Calories200,
#Total Fat (g)9,
#Saturated Fat (g)5,
#Monounsaturated Fat (g)2,
#Polyunsaturated Fat (g)1,
#Cholesterol (mg)21,
#Sodium (mg)590,
#Carbohydrate (g)28,
#Total Sugar (g)11,
#Fiber (g)4,
#Protein (g)5,
#Vitamin C (DV%)12,
#Calcium (DV%)9,
#Iron (DV%)14,
#Percent Daily Values are based on a 2,000 calorie diet.

Ingredients:

1/2 cup Marsala* (see Note at end of recipe), divided
2 tsp cornstarch
1/4 cup flour
4 thin boneless pork loin chops (about 1 pound), trimmed
1/4 tsp salt
1/4 tsp ground pepper
2 tsp extra virgin olive oil
4 thin slices prosciutto (2 oz), chopped
1 small onion, halved and thinly sliced
1 tsp dried oregano
3 tsp chopped fresh chives, divided
1 cup low-fat milk

Directions:

1. Mix 2 tbsp Marsala and cornstarch in a small bowl;
set aside.

2. Place flour in a shallow dish.
Sprinkle pork chops with salt and pepper,
then dredge in the flour.

3. Heat oil in a large nonstick skillet over medium high heat.
Reduce heat to medium and add the pork chops.
Cook until well browned on both sides, about 2 minutes
per side. Transfer to a plate.
Add prosciutto to the pan and cook, stirring constantly,
until browned, about 1 minute. Add onion and cook,
stirring often, until it starts to soften and brown,
2 to 3 minutes. Add the remaining 6 tablespoons Marsala,
oregano and 1 1/2 teaspoons chives and bring to a boil,
scraping up any browned bits. Add milk and the reserved cornstarch
mixture to the pan; adjust the heat to maintain a simmer.
Cook, stirring occasionally, until the sauce has thickened and
reduced slightly, 4 to 6 minutes.

4. Return the pork chops and any accumulated juice to the pan and simmer,
turning to coat, until heated through,
1 to 2 minutes.
Serve the chops topped with the sauce and garnished with the remaining 1 1/2 teaspoons chives.

Yield: 4 Servings

NOTE:
Marsala, a fortified wine from Sicily, is a flavorful addition to many sauces. Don’t use the “cooking Marsala” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase Marsala that’s sold with other fortified wines in your wine or liquor store. An opened bottle can be stored in a cool, dry place for months.

Weight Watcher PointsPlus+=8 per serving

Nutrition Information:

Per Serving: 332 Calories 12 g fat (4 g sat, 5 g mono); 78 mg cholesterol; 17 g carbohydrates; 2 g added sugars; 30 g protein; 1 g fiber; 526 mg sodium; 498 mg potassium.

Nutrition Bonus: Zinc (16% daily value)

1 Carbohydrate Serving

Exchanges: 1 carbohydrate (other), 4 lean meat, 1 fat

Ingredients:

2 cups packaged shredded coleslaw mix
2 tbsp reduced-calorie Italian dressing
2 tbsp reduced-calorie Thousand Island dressing
8 1/2 inch thick sliced rye bread
8 (oz) sliced, cooked turkey breast
4 slices provolone cheese
1 tomato, sliced
cucumber spears (optional)

Directions:

1. In a medium size bowl combine coleslaw mix and Italian salad dressing; set aside.

2. Spread Thousand Island dressing on one side of each bread slice. Place four of the bread slices, dressing side up on a work surface; top with turkey, cheese, tomato
and coleslaw mixture. Top with remaining bread slices, dressing side down.

3. Preheat a large skillet over medium heat. Reduce heat to medium low. Cook sandwiches, half at a time for 4 to 6 minutes or until bread is toasted and cheese is melted turning once.
If desired serve with cucumber spears.

Makes 4 servings.

Weight Watcher PointsPlus+ = 9 per serving

Nutrition Facts Per Serving:

* Calories379
* Total Fat (g)11
* Saturated Fat (g)5
* Cholesterol (mg)67
* Sodium (mg)884
* Carbohydrate (g)38
* Fiber (g)5
* Protein (g)31
* Vitamin A (DV%)0
* Vitamin C (DV%)0
* Calcium (DV%)0
* Iron (DV%)0

Diabetic Exchanges
* Starch (d.e.)2
* Vegetables (d.e.)1
* Lean Meat (d.e.)3
* Fat (d.e.).5