INGREDIENTS

2 medium size potatoes,
peeled and quartered

1 medium size parsnip, peeled and cut up
1/4 cup plain low-fat yogurt
1/8 tsp salt
12 oz uncooked ground turkey breast or,
90% or higher lean ground beef

1 (10 oz) box frozen mixed vegetables
1/2 cup chopped onions
1/4 cup water
1 (14 1/2 oz) can no-salt-added stewed tomatoes
1/2 (6 oz) can no-salt-added tomato paste
3/4 tsp dried thyme or sage, crushed
1 tbsp Worcestershire sauce
1/4 tsp ground black pepper

DIRECTIONS

1. Preheat the oven to 375 F.

2. In a covered medium size sauce pan, cook potatoes and parsnips in enough boiling water to cover, about 20 minutes or until tender. Drain well. Mash with a potato masher or with an electric mixer on low speed. Gradually add yogurt and salt, mashing or beating to make potato mixture light and fluffy. Cover and keep warm.

3. Meanwhile, in a large skillet, cook turkey and onion over medium heat until meat is brown. Drain well. Stir mixed vegetables and water into turkey mixture. Bring to boiling; reduce heat. Cover and simmer 5 to 10 minutes or until vegetables are tender.

4. Stir in undrained stewed tomatoes, tomato paste, thyme, Worcestershire sauce, and pepper. Heat through. Divide turkey mixture among four 12 to 16 ounce individual casseroles or ramekins, or transfer mixture to a 1 1/2 quart casserole.
Pipe or drop mashed potato mixture in mounds over hot turkey mixture.

5. Bake 20 to 25 minutes or until potatoes are heated through.

Yield: 4 Servings

Nutritional Information

Calories------------------------------279
Fat---------------------------------------2

Cholesterol------------------------35mg

Sodium---------------------------287mg
Carbohydrates---------------------41 g
Fiber----------------------------------7 g
Protein------------------------------25 g

Weight Watchers 7 Points Plus per serving

Diabetic Exchanges

Starch (d.e.)2
Vegetables (d.e.)2
Very Lean Meat (d.e.)2

INGREDIENTS
10 oz bow tie pasta
1 1/2 lbs cooked, peeled and
deveined shrimp

1 cup chopped celery
1/2 cup chopped red onions
1/2 cup chopped bell peppers
1 can (2.25 oz) sliced,
pitted ripe olives, drained

4 Roma tomatoes, cut into thin wedges
1 recipe Citrus Vinaigrette, recipe below
OR 1 1/4 cups bottled Italian dressing

DIRECTIONS

1. Cook pasta according to package directions; drain.
Rinse with cold water; drain again.

2. In a large bowl combine pasta, shrimp, celery, onion, bell pepper
and olives. Stir in tomato wedges. Pour Citrus Vinaigrette over pasta mixture
and toss gently to coat.
Cover and chill 2 to 24 hours. Stir before serving.

Citrus Vinaigrette:
In a screw top jar combine 3/4 cup grapefruit juice; 1/2 cup salad oil;
2 tablespoons honey; 1 tablespoon snipped fresh thyme or

1 teaspoon dried thyme, crushed; 1/4 teaspoon salt; and
1/4 tsp black pepper. Cover and shake well to mix.

Yield: 10 to 12 servings

Nutritional Information
Calories308
Total Fat (g)13
Saturated Fat (g)2
Monounsaturated Fat (g)3
Polyunsaturated Fat (g)7
Cholesterol (mg)133
Sodium (mg)280
Carbohydrate (g)29
Total Sugar (g)7
Fiber (g)2
Protein (g)18
Vitamin C (DV%)36
Calcium (DV%)5
Iron (DV%)19
Percent Daily Values are based on a 2,000 calorie diet.

Ingredients

3 tbsp light sour cream
2 tsp skim milk
1 tsp Dijon mustard
2 eggs
1 whole wheat English muffin, split
2 oz thinly sliced reduced sodium cooked ham
2 tomato slices
Snipped fresh chives (optional)

Directions

1. Preheat broiler.

2. For sauce:
In a small bowl, combine sour cream, milk and mustard; set aside. Lightly grease a medium size skillet. Fill the skillet halfway with water. Bring water to boiling;
reduce heat to a simmer. Break one of the eggs into a small dish.
Carefully slide egg into simmering water, holding the lip of the dish as close to the water as possible. Repeat with the remaining egg, allowing each egg an equal amount of space.

3. Simmer uncovered for 3 to 5 minutes or until egg whites are completely
set and yolks begin to thicken but are not hard.

4. Meanwhile, place muffin halves cut side up on a baking sheet.
Broil 3 to 4 inches from heat for 1 to 2 minutes or until toasted.
Top muffin halves with ham and tomato slices.
Broil about 1 minute more or until toppings are heated through.

5. To serve, use a slotted spoon to remove eggs from skillet; place eggs on top of tomato slices. Spoon sauce over eggs and if desired, sprinkle with chives.

Yield: 2 servings Servings size= 1

Weight Watchers Points Plus+ = (5) per serving

Nutrition Information

Calories 201
Fat 8 g
Cholesterol 230 mg
Sodium 502 mg
Carbs 17 g
Fiber 2 g
Protein 15 g
Sugar 5 g

Ingredients
1/2 cup walnut halves
1/4 cup sugar
3 cups mixed salad greens
1/2 cup dried cranberries
1/2 cup Gorgonzola cheese, crumbled
1 tbsp raspberry Vinaigrette
1 tbsp white vinegar
1 tbsp olive oil

Directions

1. Place walnuts and sugar in a skillet over medium heat, stirring
constantly until the sugar dissolves into a light brown liquid and coats walnuts.
Remove walnuts from skillet, and spread out on sheet of
aluminum foil to cool.

2. Place the mixed greens, cranberries, cheese, vinaigrette,
vinegar and olive oil in a large salad bowl.
Toss gently; add candied walnuts and toss again.

Yield: 4 Servings Serving size = 1/4 of recipe

Weight Watchers Points Plus =7 per serving

Nutrition Information
Calories 263
Cholesterol 22 mg
Fat 19.2 g
Carbs 17 g
Fiber 1.6 g
Protein 7.4 g

INGREDIENTS

2 oranges
1 tbsp cooking oil
2 (10 oz) bags baby spinach
1 tbsp reduced sodium soy sauce
1 tsp honey
1/2 tsp cornstarch
1 tsp fresh grated ginger
1/8 to 1/4 tsp crushed red peppers
1 lb skinless, boneless chicken breasts,
cut into 8 strips

1/4 tsp ground black pepper
1/4 tsp salt
3 garlic cloves, minced

DIRECTIONS

1. Remove peel and white membrane from 1 of the oranges. Section orange;
set aside. Squeeze enough juice from the remaining orange to measure 1/3 cup;
set aside. In a 4 quart Dutch oven, heat 1 teaspoon of the oil over medium heat. Add spinach; cover and cook for 4 to 5 minutes or just until slightly wilted, stirring occasionally. Drain and transfer to 4 serving dishes or a serving platter.
Cover and keep warm.

2. Meanwhile, in a small bowl combine the 1/3 cup orange juice, soy sauce,
honey, ginger, cornstarch and crushed red pepper.
Set aside.

3. Sprinkle chicken with salt and black pepper. Wipe out Dutch oven with paper towels. In Dutch oven, heat the remaining 2 teaspoons oil over medium high heat. Add garlic; cook and stir for 30 seconds. Add chicken; cook and stir for 2 to 3 minutes or until chicken is no longer pink. Stir orange juice mixture;
add to chicken in Dutch oven. Cook and stir until thickened and bubbly.
Cook and stir for 1 minute more.

4. To serve, arrange orange sections on top of spinach.
Spoon chicken mixture over oranges and spinach.

Yield: 4 Servings Serving size= 1/4 of recipe

Weight Watchers Points Plus+ = 3 per serving

Nutritional Information

Calories 207
Total Fat (g)6
Saturated Fat (g)1
Cholesterol (mg)66
Sodium (mg) 521
Carbohydrate (g)8
Fiber (g) 13
Protein (g) 31
Percent Daily Values are based on a 2,000 calorie diet.

Ingredients

Cooking spray
4 (6 oz) salmon fillets, 1 inch thick
1 1/2 tbsp fresh dill, finely chopped
1/2 tsp Kosher salt
1/8 tsp ground black pepper
4 lemon wedges

Directions

1. Preheat oven to 350 F.

2. Place fish on a baking sheet coated with cooking spray;
lightly coat fish with cooking spray.

3. Bake for 10 minutes or until fish flakes easily when tested
with a fork or until a desired degree of doneness.

Yield: 4 servings Weight Watchers Points Plus =7

Nutritional Information( per 1 fillet and one lemon wedge)

Calories 263
Fat 15.8 g
Sodium 313 mg
Carbohydrates 0 .1 g
Fiber 0 g
Protein 28.2 g

INGREDIENTS

cooking spray
2 tsp garlic powder
2 tsp chili powder
1 tsp salt
1 tsp ground cumin
1 tsp paprika
1/2 tsp cayenne pepper
8 skinless, boneless chicken thighs
6 tbsp honey
2 tsp cider vinegar

Directions

1. Preheat broiler

2. Combine first 6 ingredients in a large bowl.
Add chicken to bowl; toss to coat.

3. Place chicken on broiler pan coated with cooking spray.
Broil chicken 5 minutes on each side.

4. Combine honey and vinegar in a small bowl, stirring well. Remove chicken from oven; brush 1/4 cup honey mixture on chicken. Broil 1 minute.
Remove chicken from oven and turn over.

5. Brush chicken with remaining honey mixture.
Broil 1 additional minute or until chicken is done.

Yield 4 servings Serving size: 2 thighs per person

Nutrition Information

Weight Watchers PointsPlus+ per serving= 8

Calories 321
Fat 11 g
Carbohydrates 28 g
Protein 28 g
Fiber 0.6 g
Cholesterol 99 mg
Sodium 676 mg
Calcium 21 mg
Iron 2.1 mg

Ingredients

1 medium eggplant, chopped
2 small zucchini, diced
6 oz fresh mushrooms, cut in quarters
2 tbsp olive oil
1 (24 oz) jar Prego® chunky Italian sauce
1/2 tsp dried oregano leaves, crushed
2 tbsp fresh parsley, chopped
1 tbsp grated Parmesan cheese

Directions

1. Preheat oven to 400° F.
Place eggplant, zucchini and mushrooms onto a rimmed baking sheet.
Add olive oil and toss to coat. Sprinkle with oregano.

2. Bake for 25 minutes or until the vegetables are lightly browned,
stirring occasionally. Remove baking sheet from oven.
Pour sauce over vegetables and stir to coat.

3. Return to oven and bake for 5 minutes more.
Sprinkle with the parsley. Serve with the Parmesan cheese.

Yield: 4 Servings Serving Size (1 1/4) cups

Weight Watchers 6 Points Plus Vegetarian Ratatouille

Nutrition Information

Calories 218
Total Fat 10g
Saturated 1g
Cholesterol 1mg
Sodium 483mg
Carbohydrates 28g
Dietary Fiber 8g
Protein 6g

Ingredients

1/3 cup tomatoes, seeded and chopped
1 can (4 1/2 oz) chopped green chiles, drained
2 tbsp celery, chopped finely
1 tbsp onion, chopped finely
1 tsp white vinegar
1/2 tsp sugar
1/8 tsp dried rosemary, crushed
6 eggs
1/4 tsp salt
Dash black pepper
1 tbsp margarine or butter
4 (6 to 7 inch) corn or flour tortillas
Shredded cheddar cheese, optional (see below)*

Directions

1. In a small bowl combine the tomato, chili peppers, celery, onion, vinegar, sugar and rosemary; set aside. Beat together the eggs,
salt and pepper; add tomato mixture.

2. In a large skillet melt margarine or butter over medium heat; pour in egg mixture. Cook without stirring, until mixture begins to set on the bottom and around the edge. Using a large spoon or spatula, lift and fold partially cooked egg mixture so uncooked portion flows underneath. Continue cooking over medium heat for 2 to 3 minutes or until eggs are set throughout but are still glossy and moist. Remove from the heat.

3. Meanwhile, heat tortillas according to package directions. To serve, top each tortilla with some of the egg mixture.

Optional:* If desired sprinkle cheddar cheese over top before serving.

Yield: 4 Servings

(Weight Watchers PointsPlus+=(6) Per Serving)

Nutritional Information

Calories 207
Fiber (g) 0
Total Fat (g)12
Saturated Fat (g) 3
Cholesterol (mg) 320
Sodium (mg) 385
Carbohydrate (g)15
Protein (g)12
Percent Daily Values are based on a 2,000 calorie diet.

Ingredients

1 lb pork tenderloin
1/4 cup water
2 tbsp tomato paste
1 tbsp frozen orange juice concentrate
2 1/2 tsp chili pwder
1 tbsp Splenda® no calorie granulated sweetener
1 tsp white vinegar
1/8 tsp salt
1 (14 oz) bag frozen vegetable blend

Directions

1. Preheat oven to 425 F. Rinse pork loin and pat dry. Set aside.

2. Mix water, tomato paste, orange juice concentrate, chili powder, salt, Splenda® and vinegar in a small mixing bowl.

3. Place pork loin in a 13 X 9 inch pan. Cover with half the glaze. Bake 15 minutes in oven.

4. Remove meat from oven. Cover with remaining glaze. Place vegetables around meat. Bake an additional 15 minutes or until the vegetables are hot and the pork is completely cooked.

Yield: 4 Servings

Nutrition Information

Calories 220
Fat 6g
Cholesterol 65g
Sodium 240mg
Carbohydrates 18g
Fiber 5g
Sugar 2g
Protein 24g

INGREDIENTS

Butter flavor nonstick cooking spray
1 can (10 .75 OZ) condensed cream of mushroom soup,
(low fat and low sodium)

1 (6.5 oz) container light semi soft cheese with
garlic and herbs, softened

1/2 cup canned evaporated milk, fat free
1 can (14 to 15 oz) bean sprouts, drained
12 oz cooked chicken breast, cubed
1 cup cooked wild rice
2/3 cup celery, sliced thin
1/2 cup coarsely shredded carrots
1 can (4 oz) sliced mushrooms, drained
1 tbsp green onions, sliced
1/2 cup soft whole wheat bread crumbs
2 tsp dried parsley flakes or 1 tbsp snipped fresh parsley

DIRECTIONS

1. Preheat oven to 350 F. In a large bowl whisk together cream of mushroom soup, cheese, and evaporated milk until smooth.
Stir in bean sprouts, chicken, wild rice, celery, carrot, mushrooms and green onion. Spoon into a 2 quart casserole.

2. Bake covered for 30 minutes. Meanwhile in a medium bowl, combine bread crumbs and dried parsley flakes; coat lightly with nonstick cooking spray. Toss gently; coat again with nonstick cooking spray. Sprinkle bread crumb mixture over the casserole. Bake uncovered for 20 to 25 minutes more or until filling is bubbly and topping is golden brown.

Yield: 6 (1 cup) Servings

Nutritional Information

Weight Watchers PointsPlus+=(6) per serving.

Calories258
Total Fat (g)8
Saturated Fat (g)4
Cholesterol (mg)71
Sodium (mg)576
Carbohydrate (g)20
Fiber (g)2
Protein (g)26

INGREDIENTS

4 cups cooked chicken, chopped
2 cups croutons
1 1/2 cups shredded Swiss cheese
2/3 cup MIRACLE WHIP Salad Dressing
1/2 cup milk
4 celery ribs, sliced
1/4 cup chopped onions

DIRECTIONS

1. Preheat oven to 350 F.

2. Combine all ingredients together in a 2 quart casserole.

3. Place in oven and bake 40 minutes or until heated through.

4. Serve with a salad, (Optional)

Yield: 6 Servings Serving size: About 1 cup

Nutritional Information

Calories 410
Cholesterol 120
Dietary Fiber 1g
Total Fat 22g
Carbs 15g
Protein 37g
Sodium 460mg
Sugars 4g

INGREDIENTS

1 1/2 lb beef tenderloin, cut in thin strips
2 tbsp flour
2 tbsp butter
2 tbsp olive oil
1 1/2 cups beef broth
1/4 cup sour cream
2 tbsp tomato paste
1/2 tsp paprika
salt and pepper to taste

DIRECTIONS

1. Dredge beef in flour. In a heavy skillet, melt butter with oil. Brown the beef (about 5 minutes). Slowly add broth to beef, stirring well.

2. Bring to a boil. Combine sour cream, tomato paste, paprika, salt and pepper.

3. Slowly stir sour cream mixture into beef mixture.

4. Turn heat to low and bring to a low simmer.
Cook 15 to 20 minutes, stirring frequently and don't allow mixture to boil.

Yield: 4 servings Serve over noodles or rice.

Nutritional Information

652 Calories
55g Fat
32g Protein
6g Carbohydrate
1g Dietary Fiber