Low Carb Recipes

LOW CARB DIABETIC SHEPHERD'S PIE

2011-02-16T06:46:00.004-06:00

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

LOW CARB ITALIAN SHRIMP SALAD

2011-01-31T13:46:00.007-06:00

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.

WEIGHT WATCHERS 5 Points Plus EGGS BENEDICT

2011-01-26T04:26:00.003-06:00

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

WEIGHT WATCHERS 7 Points Plus WALNUT CHEESE SALAD

2011-01-24T04:24:00.004-06:00

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

Weight Watchers 3 Points Plus+ Spicy Chicken

2011-01-23T20:25:00.003-06:00

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.

WEIGHT WATCHERS 7 Points Plus Low Carb BAKED SALMON

2011-01-23T02:36:00.003-06:00

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

WEIGHT WATCHERS POINTS PLUS SPICY CHICKEN THIGHS

2011-01-20T04:13:00.004-06:00

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

Weight Watchers 6 Points Plus Vegetarian Ratatouille

2011-01-19T02:02:00.009-06:00

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

WEIGHT WATCHERS 6 POINTS PLUS EGG BREAKFAST TORTILLAS

2011-01-18T03:36:00.002-06:00

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.

LOW CARB PORK LOIN ROAST

2011-01-15T07:53:00.003-06:00

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

WEIGHT WATCHERS 6 PointsPlus+CHICKEN CASSEROLE

2011-01-15T05:58:00.003-06:00

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

EASY Low Carb CHICKEN AND CHEESE CASSEROLE

2011-01-11T03:24:00.002-06:00

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

LOW-CARB BEEF STROGANOFF

2011-01-10T04:10:00.003-06:00

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

LOW CARB DEVILED EGGS WITH TUNA (Weight Watchers PointsPlus=3)

2010-12-04T09:48:00.006-06:00

INGREDIENTS

1 (6 oz) can tuna, drained
1/2 cup mayonnaise
6 hard boiled eggs, peeled and sliced in half lengthwise
2 tbsp onion, minced
2 tbsp celery, minced
1/2 tsp prepared yellow mustard
Salt
1/4 tsp black pepper
Pinch celery salt
Paprika

DIRECTIONS

Remove yolks from the whites and mash yolks.
Mix in remaining ingredients until smooth; fill the egg whites
with the yolk mixture. Dust with paprika.

Servings=12

Nutritional Information

Per 1/12 recipe: 122 Calories Weight Watchers PointsPlus+ =3
10g Fat
7g Protein
1g Carbohydrate
trace Dietary Fiber
1g Net Carb

Per 1/6 recipe: 243 Calories Weight Watchers Points Plus+ =7
20g Fat
13g Protein
2g Carbohydrate
trace Dietary Fiber
2g Net Carbs

EASY LOW CARB DIABETIC APPLE SLAW 6 PointsPlus+

2010-11-02T12:36:00.008-05:00

INGREDIENTS

1 1/4 lbs fresh shredded cabbage
1 fresh carrot, peeled and
cut into 1/2 inch pieces

4 oz seedless raisins
1 medium apple, cored and diced
1/4 cup sunflower seed kernels, oil roasted unsalted
3/4 cup mayonnaise

DIRECTIONS

1. In a large bowl combine cabbage, carrots, apples,
raisins and sunflower seeds. Toss to mix

2. Add mayonnaise and toss to coat

3. Cover and chill at least 2 hours before serving

Yield: 8 servings Weight Watchers PointsPlus+ =6

Nutritional Information

Serving Size: 1 serving

Basic Components

Calories 218.1
Protein 1.9g
Carbohydrates 11.6g
Dietary Fiber 3.1g
Soluble Fiber 0.3g
Insoluble Fiber 0.5g
Sugar - Total 7.2g
Monosaccharides 2.2g
Disaccharides 0.4g
Other Carbs 1.3g
Fat - Total 18.5g
Saturated Fat 2.5g
Monounsaturated Fat 0.3g
Polyunsaturated Fat 1.5g
Trans Fatty Acids 0g
Cholesterol 7.4mg
Water 131.2

Dietary Exchanges

Fat 3.6
Fruit 0.3
Starch 0.1
Vegetable 1
Very Lean Meat 0.1
Vitamins
Vitamin A (IU) 1,286.7 IU
Vitamin - A (RE) 64.3mcg
A Carotenoid 128.6 mcg
A - Retinol
A - Beta Carotene 128.6 mcg
Thiamin - B1 0 mg
Riboflavin - B2 0 mg
Niacin - B3 0.3 mg
Niacin Equivalent 0.5 mg
Vitamin - B6 0.1 mg
Vitamin - B12 0 mcg
Biotin 0.5 mcg
Vitamin C 36.6 mcg
Vitamin D (IU)
Vitamin D (mcg)
Vit E - Alpha Equivalent 1.6 mg
Vitamin - E (IU) 2.4IU
Vitamin E (mg)
Folate 11.5 mcg
Vitamin K 1.3 mcg
Pantothenic Acid 0.3 mg
Minerals
Boron 89.9 mcg
Calcium 41.8mg
Chromium 0 mcg
Copper 0.1 mg
Fluoride 8.9 mg
Iodine
Iron 0.6mg
Magnesium 7.5mg
Manganese 0.1mg
Molybdenum 0.4mg
Phosphorus 54.4mg
Potassium 232.7mg
Selenium 3.3mcg
Sodium 133.6mg
Zinc 0.2mg

WEIGHT WATCHER 1 PointsPlus+ ROAST TURKEY

2010-10-29T06:26:00.007-05:00

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

LOW CARB WeightWatchers 7 PointsPlus Beef Barley Soup

2010-10-26T14:47:00.004-05:00

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

EASY WEIGHTWATCHERS 9 PointsPlus MEXICAN TURKEY CASSEROLE

2010-10-25T09:09:00.010-05:00

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

WEIGHTWATCHER 5 POINTSPLUS CHICKEN ENCHILADA CASSEROLE

2010-10-22T06:23:00.007-05:00

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

WEIGHT WATCHER 5 PointsPlus+ LOW CARB PUMPKIN SOUP

2010-10-18T12:29:00.007-05:00

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.

Low Cal Pork Chops Marsala 8 PointsPlus+

2010-10-03T16:48:00.005-05:00

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

Low Carb Turkey Reuben Sandwich (Weight Watchers PointsPlus=9)

2010-10-03T09:54:00.007-05:00

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

WeightWatcher 6 PointsPlus+ Banana Walnut Pancakes

2010-09-28T14:09:00.009-05:00

Ingredients:

2 tbsp SPLENDA No Calorie Sweetener with Fiber, Granulated
1/3cup reduced fat milk
1 egg
1 cup pancake and baking mix
1/2 banana, mashed
1/4 cup walnuts, finely chopped

Directions:

1. Mix all ingredients until blended

2. Spray skillet with cooking spray and heat on medium heat

3. Pour1/4 cup batter per pancake into skillet

4. Cook until pancake surface begins to bubble. Flip and cook until done, about 2 to 4 minutes

Weight Watcher Points=4 points per serving Weight Watchers PointsPlus+ = 6

Yield: About 8 pancakes ( Serving size 2 pancakes)

Amount Per Serving

Calories per serving: 210
Calories from Fat: 90
Total Fat: 10 grams
Saturated Fat: 2 grams
Cholesterol: 55 grams
Sodium: 400 grams
Total Carbs: 27 grams
Dietary Fiber: 3 grams
Sugars: 4 grams
Protein: 6 grams

Diabetic Grilled Pork Chops Adobo (Weight Watchers PointsPlus+=4)

2010-08-30T22:51:00.006-05:00

Ingredients:

6 boneless pork loin chops, cut 3/4 inch thick (1 1/2 to 1 3/4 pounds total)
2 tbsp packed brown sugar
2 tbsp olive oil
2 tbsp orange juice
2 tbsp snipped fresh cilantro
1 tbsp red wine vinegar or cider vinegar
2 tsp hot chili powder
1 tsp ground cumin
1 tsp dried oregano, crushed
1/2 tsp salt
1/4 tsp cayenne pepper (optional)
1/4 tsp ground cinnamon
3 cloves garlic, minced

Directions:

1. Trim fat from chops. Place chops in a plastic bag set in a shallow dish. For marinade, in a small bowl combine brown sugar, oil, orange juice, cilantro, vinegar, chili powder, cumin, oregano, salt, red pepper (if desired), cinnamon, and garlic. Pour over chops; seal bag. Marinate in the refrigerator for 2 hours to 24 hours, turning occasionally.

2. Drain chops, discarding marinade. For a charcoal grill, grill chops on the rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until chops are done (160 degrees F), turning once halfway through grilling.
(For a gas grill preheat grill. Reduce heat to medium. Place chops on grill rack over heat. Cover and grill as above).

Makes 6 servings Weight Watchers PointsPlus+=4

Calories 189, Total Fat 7 g, Saturated Fat 2 g, Cholesterol 71 mg, Sodium 171 mg, Carbohydrate 3 g, Fiber 0 g, Protein 25 g. Daily Values: Vitamin A 0%, Vitamin C 5%, Calcium 3%, Iron 6%. Exchanges: Fat 1.
Percent Daily Values are based on a 2,000 calorie diet.

Low Carb Strawberry Rhubarb Crisp (Weight Watchers PointsPlus+=4)

2010-08-17T07:40:00.012-05:00

Ingredients:

1/3 cup strawberry preserves
1/8 tsp ground cinnamon or nutmeg
2 cups sliced, fresh strawberries
2 cups sliced fresh rhubarb
3 tbsp flour
1/2 cup quick cooking oats
2 tbsp cornmeal
2 tbsp honey
1 tsp vanilla extract

Directions:

1. Preheat oven to 375°F.

2. In a large bowl, stir together preserves and cinnamon.
Add strawberries and rhubarb; stir gently to coat.
Add flour; stir gently until combined.

3. Spoon into a 9 inch pie plate. Bake uncovered for 20 minutes.

4. Meanwhile in a small bowl stir together rolled oats and cornmeal.
Stir in honey and vanilla until combined. Sprinkle over strawberry mixture.
Bake, uncovered about 20 minutes or until topping is golden brown
and fruit is tender and bubbly. Cool about 20 minutes before serving. Serve warm.

Nutrition facts per serving:

* Servings Per Recipe 6 to 8 servings Weight Watchers PointsPlus+=4

* Calories 145
* Total Fat (g) 1
* Sodium (mg) 9
* Carbohydrate (g) 33
* Fiber (g) 3
* Protein (g) 2

*Percent Daily Values are base on a 2,000 calorie diet

_____________________________________________________

Peach Crisp:

Prepare as above, except substitute peach or apricot preserves for the strawberry preserves and 4 cups peeled and sliced fresh peaches or sliced nectarines for the strawberries and rhubarb. Stir 2 teaspoons lemon juice into the preserves mixture before adding fruit.

Nutrition facts per serving: Weight Watchers PointsPlus+=4
161 cal.,
1 g total fat (0 g sat. fat),
0 mg chol.,
7 mg sodium,
38 g carb.,
3 g dietary fiber,
2 g protein.

Low Cal Banana Milk Shake

2010-05-24T09:47:00.003-05:00

Ingredients:

1 large ripe, firm banana
1 cup skim milk
Non-calorie sweetener equal to 2 tbsp sugar
Dash of nutmeg

Directions:

1. Peel banana and slice into large chunks. Freeze.

2. When frozen, combine in blender with 1 cup skim milk,
non-calorie sweetener equal to 2 tablespoons sugar and
dash of nutmeg.

3. Blend just until mixture is thick and frosty. Serve immediately.

Makes 1 serving

Weight Watchers 5 PointsPlus+ Chicken Stew

2010-05-03T16:00:00.004-05:00

Ingredients:

2 slices (thick sliced) bacon
1 large onion, chopped (about 1 cup)
1 rib celery, chopped
1 1/2 lb skinless, boneless chicken breasts
2 carrots, chopped (about 1 cup)
2 sweet potatoes, peeled and chopped (about 2 cups)
1 apple, cored and chopped in 1/2 inch pieces
2 cups apple cider
1 cup water
3 tbsp ketchup
1/4 tsp savory, crushed
1/4 tsp basil, crushed
1 1/2 tsp salt
1/8 teaspoon pepper
2 tbsp flour

Directions:
1. Cook bacon until crisp over medium heat in 4-quart kettle.
Remove bacon, chop and set aside.

2. Drain fat from pan, leaving only what coats the surface.
Add onions, celery and chicken to the hot kettle and sauté,
stirring regularly, until onions are golden and chicken is cooked through.

3. Add carrots, sweet potatoes and apple and let cook 3-5 minutes,
stirring occasionally.

4. Add apple cider, water, ketchup, salt, savory, basil and pepper.
Stir in bacon pieces. Let simmer over low medium heat about 20 minutes
until carrots and sweet potatoes are cooked.

5. Put flour in small dish and slowly add 1/2 cup hot liquid from the stew to
make a smooth paste. Stir into hot stew and cook another five minutes.

Weight Watchers PointsPlus+ =5

Yield: 8 Cups

Per Cup: 225 Calories; 22g Protein; 2g Tot Fat; 1g Sat Fat; 29g Carb; 3g Fiber; 629mg Sodium; 51mg Cholesterol;(Weight Watchers 4 points per cup)

Low Carb Cheery Cherry Pie

2010-03-29T14:05:00.007-05:00

Ingredients

1 (15 oz) package refrigerated pie crusts
2 (14.5 oz) cans pitted tart red cherries, undrained
2/3 cup SPLENDA® No Calorie Sweetener, Granulated
1/4 cup cornstarch
2 tsp fresh lemon juice
1/4 tsp almond extract
4 drops red food coloring

Directions:

1. Preheat oven to 375 degrees F.

2.Unfold 1 pie crust; press out fold lines. Fit pie crust into a 9inch pie plate
according to package directions.

3. Drain cherries, reserving 1 cup juice; set fruit aside.

4. Combine SPLENDA Granulated Sweetener and cornstarch in a medium saucepan;
gradually stir reserved juice into SPLENDA Granulated Sweetener mixture.
Cook over medium heat, stirring constantly, until mixture begins to boil.
Boil 1 minute, stirring constantly.
Remove from heat; stir in lemon juice, almond extract and food coloring, if desired.
Fold in reserved cherries; cool slightly. Spoon mixture into pastry shell.

5. Unfold remaining pie crust; press out fold lines. Roll to ⅛ inch thickness.
Place over filling; fold edges under and crimp. Cut slits in top to allow steam to escape.

6. Bake 40 to 50 minutes or until crust is golden.
Cover edges with aluminum foil to prevent over browning, if necessary.
Cool on a wire rack one hour before serving.

Serving Size: 1 slice (1/8 of pie)
Servings Per Recipe=8

Nutrition Facts:

Weight Watchers PointsPlus+ =8

Calories: 290
Calories from Fat: 130
Total Fat: 14g
Saturated Fat: 6g
Cholesterol: 10mg
Sodium: 210mg
Total Carbs: 39g
Dietary Fiber: 1g
Sugars: 10g
Protein: 3g

Weight Watchers Ham Salad 4 pt Recipe

2010-03-09T17:00:00.006-06:00

Ingredients:

1/2 cup (9 oz) finely diced extra-lean ham
3/4 cup (3 oz) shredded reduced fat cheddar cheese
2 cups, one 16 oz can, peas, rinsed and drained
1/4 cup fat free thousand island dressing
2 tbsp fat free mayonnaise

Directions:
In a medium bowl, combine ham, cheddar cheese and peas.
Add Thousand Island dressing and mayonnaise.
Mix gently to combine.
Cover and refrigerate for at least 30 minutes.
Gently stir again just before serving.

Yield: 4-(1 cup) servings. WW Points: 4 pt per serving.

WW Points: 4 pt

Weight Watchers 2 point Fresh Vegetable Salad

2010-03-09T14:21:00.004-06:00

Ingredients:

1 medium sized zucchini
1 tsp fresh lemon juice
1/8 tsp salt
1 ear of fresh corn, shucked
1 medium size tomato, coarsely chopped
1 tbsp red onion, coarsely chopped
3 tbsp low fat vinaigrette dressing
1 small wheat pita bread, pocket less

Directions:

1. Trim ends of zucchini. Using a cheese planer, thinly slice zucchini horizontally into long ribbons.
With a knife, cut ribbons in half lengthwise to make long strips. Toss zucchini with lemon juice and salt; set aside on paper towels.

2. Cut kernels from corn and place in microwave safe bowl.
Microwave corn on high for 1 minute just to remove 'rawness' (corn should still be crisp).

3. Gently combine corn, tomato, onion and half of vinaigrette.

4. Toast pita bread and cut into bite size triangles.

5. To serve, mound zucchini and pita triangles on each serving plate.
Top with corn mixture. Drizzle remaining vinaigrette over salad and serve.

YIELD: 2 Servings Weight Watchers Points= 2 per serving

Low Carb Easy Omelet Recipe(Weight Watchers 3 PointsPlus+)

2010-03-08T05:05:00.006-06:00

Ingredients:
Nonstick cooking spray
2 cups refrigerated or frozen egg product, thawed, or 8 eggs
2 tbsp snipped fresh chives or Italian (flat leaf) parsley
1/8 tsp salt
1/8 tsp cayenne pepper
1/2 cup shredded reduced fat sharp cheddar cheese (2 ounces)
2 cups fresh baby spinach leaves or torn fresh spinach
1 recipe Red Pepper Relish (see recipe)

1. Coat a 10 inch nonstick skillet with flared sides with cooking spray. Heat skillet over medium heat.

2. In a large bowl combine the eggs, chives, salt and cayenne. Use rotary beater or wire whisk to beat until frothy. Pour into prepared skillet. Immediately begin stirring the eggs gently but continuously with a wooden or plastic spatula until mixture resembles small pieces of cooked egg surrounded by liquid egg. Stop stirring. Cook 30 to 60 seconds more or until egg is set but shiny.

3. When egg is set and still shiny sprinkle with cheese. Top with 1 cup of the spinach and 1/4 cup of Red Pepper Relish. With a spatula lift and fold one side of omelet partially over filling. Arrange remaining spinach on warm platter. Transfer omelet to platter. Top with remaining relish. Makes 4 servings.

Red Pepper Relish:
In a small bowl combine 2/3 cup chopped red sweet pepper, 2 tbsp finely chopped green onion or onion, 1 tbsp cider vinegar and 1/4 teaspoon black pepper.

Weight Watchers PointsPlus+ = 3

Nutrition Facts Per Serving:

* Servings: 4 servings
* Calories 122
* Total Fat (g) 3
* Saturated Fat (g) 2
* Cholesterol (mg) 10
* Sodium (mg) 404
* Carbohydrate (g) 7
* Fiber (g) 3
* Protein (g) 16
Diabetic Exchanges
* Vegetables (d.e.) 1.5
* Very Lean Meat (d.e.) 2
* Fat (d.e.) .5

Low Carb No Bake Orange Cheesecake

2010-03-05T07:23:00.002-06:00

Ingredients:

Crust:
1 cup graham cracker crumbs
3 tbsp butter or margarine, melted
3 tbsp Equal® Spoonful

Cheesecake:
1 cup orange juice
1 (1/4 oz) envelope unflavored gelatin
2 (8 oz) packages reduced-fat cream cheese, softened
1 cup part skim ricotta cheese
3/4 cup Equal® Spoonful**
1 tsp orange extract (optional)
2 cups frozen light whipped topping, thawed
1 (11 oz) can Mandarin oranges, drained & coarsely chopped
Orange sections (optional)
Whipped topping (optional)

Directions for Crust:
1. Combine graham cracker crumbs, butter and 3 tbsp Equal®.
Press mixture onto bottom of a 9 inch spring form pan.

2. Bake in preheated 350°F oven 10 minutes.
Cool on wire rack while preparing cheesecake.

Directions for Cheesecake:
1. Pour orange juice into small saucepan.
Sprinkle gelatin over orange juice and let soften 1 minute.

2. Heat over low heat, stirring constantly, until gelatin dissolves.
Beat cream cheese and ricotta cheese in mixing bowl
on medium speed of mixer until smooth.
Stir in 3/4 cup Equal® and orange extract.
Add gelatin mixture to cheese mixture; blend until smooth.

3. Refrigerate cheese mixture or place in freezer 20 to 30 minutes,
or until mixture is slightly thickened.
Fold in whipped topping and chopped oranges.
Spoon over baked crust. Cover and refrigerate several hours or overnight.

4. To serve, gently run metal spatula around rim of pan to loosen cake.
Remove side of pan.
Garnish top of cheesecake with orange sections and whipped topping, if desired.
Cut cake into wedges. Makes 16 servings.

NOTE: * May substitute 4 1/2 packets Equal sweetener.
** May substitute 18 packets Equal sweetener.

Nutrition Information Per Serving:

Calories 152
Protein 6 grams
Carbohydrates 11 grams
Fat 10 grams
Cholesterol 31 mg
Sodium 158 mg

Food Exchanges: 2 milk, 1 starch, 2 fat.

Weight Watchers 8 Points Plus+ Fruit and Rice Stuffed Pork Tenderloins

2010-03-03T07:07:00.007-06:00

Ingredients:

1 medium onion, finely chopped
1 cup sliced celery
1 clove garlic, minced
1/4 cup butter
2 cups cooked brown rice
1/4 cup dried cranberries
1/4 cup snipped dried apricots
1 tsp finely shredded orange peel
1/2 tsp dried thyme, crushed
1/2 tsp salt
1/8 tsp pepper
1/4 cup apple juice
2 3/4 lbs pork tenderloins
Salt and pepper
mustard cranberry Sauce,(see recipe below).

Directions:

1. Preheat oven to 375 degrees F. In a medium saucepan cook the onion, celery and garlic in butter over medium heat until tender, (about 4 minutes). Remove from heat and stir in rice, cranberries, apricots, orange peel, thyme, 1/2 teaspoon salt and 1/8 teaspoon pepper. Stir in apple juice to moisten. Set stuffing aside.

2. Trim any fat from pork. Using a sharp knife make a lengthwise cut down the center of each pork tenderloin, cutting to but not through the other side of the meat. Repeat by making two cuts on either side of the first cut. Place each tenderloin between two pieces of plastic wrap. Pound lightly with the flat side of a meat mallet to make a 10 x 8 inch rectangle working from the center out to the corners. Season pork with salt and pepper.

3. Spoon half of the stuffing over one of the tenderloins to within 1 inch of the edges. Roll tenderloin up into a spiral beginning with a short side. Tie meat with clean 100 percent cotton string. Place seam side down on a rack in a shallow roasting pan. Repeat with remaining tenderloin and remaining stuffing, placing second tenderloin next to the first on the rack.

4. Roast uncovered in preheated oven for 50 to 60 minutes or until an instant read thermometer inserted in the stuffing registers 165 degrees F. Loosely cover with aluminum foil and let stand for 5 minutes.

5. Meanwhile, prepare mustard cranberry sauce. Cut tenderloins into slices. Serve with sauce.

Makes 8 servings. Weight Watchers Points Plus+ =8

Mustard Cranberry Sauce:

In a small saucepan cook 1 clove garlic, minced in 2 tbsp hot butter over medium heat for 1 minute. Stir in 2 tbsp flour and 1 tbsp Dijon mustard until combined. Stir in 1 1/4 cups chicken broth. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Stir in 1/4 cup half-and-half or light cream and 1/4 cup dried cranberries; heat through.

Makes 1 1/2 cups.

Nutrition Facts Per Serving:

* Calories 303
* Total Fat (g) 13
* Saturated Fat (g) 7
* Cholesterol (mg) 82
* Sodium (mg) 438
* Carbohydrate (g) 24
* Fiber (g) 2
* Protein (g) 21
* Vitamin A (DV%) 0
* Vitamin C (DV%) 0
* Calcium (DV%) 0
* Iron (DV%) 11
Diabetic Exchanges
* Starch (d.e.) 1
* Fruit (d.e.) .5
* Very Lean Meat (d.e.) 2.5
* Fat (d.e.) 2.5

Weight Watchers 6 point Chocolate-Peanut Butter Pie

2010-02-26T09:51:00.002-06:00

Ingredients:

1/2 cup reduced fat peanut butter
4 oz light cream cheese
4 oz fat-free cream cheese
12 oz fat-free sweetened condensed milk
2 tbsp lemon juice, canned or bottled
1 cup lite whipped topping, thawed if frozen
5 tbsp mini chocolate chips
6 oz Ready Crust 25% Less-Fat Graham Cracker pie crust

Directions:

1. In a large bowl, using an electric mixer, beat together peanut butter and both types of cream cheese until smooth.

2. Gradually beat in milk and lemon juice. Fold in whipped topping and 4 tablespoons of mini chocolate chips.

3. Spoon peanut butter mixture into prepared pie crust. Sprinkle remaining 1 tablespoon of chocolate chips over top.

4. Cover with clear plastic wrap and chill in refrigerator for at least 4 hours. (Note: If you prefer a firmer texture let it chill overnight).

5. Slice into 10 pieces and serve.

6 points a slice.

Weight Watchers 1 PointsPlus+ Cole Slaw

2010-02-22T04:02:00.006-06:00

Ingredients:

DRESSING
3 tbsp rice vinegar
2 tablespoons soy sauce
2 tbsp oil, preferably peanut
½ tbsp sesame oil (a key ingredient, try not to skip)
2 tbsp peanut butter (preferably low-fat)
½ tbsp minced garlic
½ tbsp fresh minced ginger
¼ tsp Thai chili sauce or Tabasco

SLAW
1 red sweet pepper, diced
1 yellow sweet pepper, diced
2 carrots, peeled and diced
4 green onions (use whole onion) , chopped
1 cup chopped cilantro
16 ounces chopped cabbage

1. Whisk dressing ingredients in a small bowl. Combine the peppers, carrots and green onions in a large serving bowl.

2. About 15 minutes before serving stir in the cilantro, cabbage and dressing. Combine well.

Makes 7 Cups. (1/2 cup per serving) weight watchers- 1 point

NUTRITION ESTIMATE Per ½ Cup serving:

55 Cal (51% from Fat); 3g Tot Fat; 1g Sat Fat; 6g Carb; 2g Fiber; 154mg Sodium; 0mg Cholesterol, 0g Protein
Weight Watchers PointsPlus+ =1

Diabetic Mushroom Bisque Soup

2010-02-20T09:45:00.002-06:00

Ingredients:

cooking spray
1 tbsp olive oil
1 cup fresh chopped onion
1 cup chopped leeks
2 large garlic cloves, minced
1 3/4 lb mushrooms, sliced (shiitake, portobello, cremini,
etc.)
8 cups fat free unsalted beef broth
1 tsp fresh thyme (or 1/4 tsp dried)
1 cup nonfat evaporated milk
1 pinch salt (optional)
1 pinch black pepper, freshly ground
2 tbsp chopped parsley (for garnish)

Directions:

1. Lightly mist a 6-quart pot with cooking spray. Add olive oil and place over low heat.

2. Add onion, leek, and garlic. Saute until vegetables are limp, about 5 minutes.

3. Raise heat to HIGH. Add mushrooms and continue to saute, stirring occasionally until mushrooms are tender, about 12 minutes.

4. Stir in broth and thyme. Reduce heat and simmer, partially covered, for 20 minutes.

5. In batches, puree in a food processor or blender. Return to pot and stir in evaporated milk.
Season with salt (if using) and pepper. Heat through, but do not allow mixture to boil.

6. Serve in small soup bowls.
Makes 10 servings.

Per Serving

74.9 Calories; Total Carbs: 9.0g; Dietary Fiber: 0.5g; Sugars: 6.1g; Total Fat: 1.7g (0.2g Saturated,
1.5g Unsaturated); Potassium: 570mg; Protein: 4.9g; Sodium: 135.2mg

Asparagus-Gruyère Frittata

2010-02-20T07:16:00.001-06:00

Ingredients:

2 tsp olive oil
1 small onion, thinly sliced
1/2 tsp salt
1 lb fresh asparagus, tough stem ends snapped
off and spears cut diagonally into 1-inch lengths
4 eggs, lightly beaten
1 cup shredded Gruyère cheese (or Swiss cheese)

Directions:

1. Preheat broiler. Pour olive oil into a 10 inch ovenproof frying pan over medium-high heat.

2. Add onion and salt and stir until onion is softened but not browned, about 3 minutes.

3. Add asparagus, reduce heat to medium-low, and cook covered until asparagus is barely tender, 6 to 8 minutes.

4. Pour in eggs and cook until almost set but still runny on top, about 2 minutes.

5. Sprinkle cheese over eggs and broil until cheese is melted and browned, 3 to 4 minutes.

6. Slide frittata onto a serving platter and cut into wedges.

Serve with fresh fruit for breakfast or with a simple green salad for lunch or dinner.

Makes 6 servings.

Per Serving
160.2 Calories; Total Carbs: 5.3g; Dietary Fiber: 2.3g; Sugars: 2.7g; Total Fat: 10.8g (4.7g Saturated,
6.1g Unsaturated); Potassium: 281mg; Protein: 11.9g; Sodium: 303.5mg

Corned Beef Hash 2-Carb Recipe

2010-02-15T06:11:00.003-06:00

Ingredients:

2 tsp canola oil
1 large onion, chopped
4 cups diced cooked potatoes,
or frozen hash brown potatoes
1 cup chopped lean corned beef brisket
1/2 cup reduced-sodium chicken broth
1/4 cup chopped fresh parsley
Salt & ground black pepper, to taste
4 large eggs

Directions:

1. In a large cast iron skillet, heat oil over medium high heat. Add onions and saute until they start to brown( 5 to 8 minutes). Add potatoes and cook, stirring, until they begin to brown and become crusty (about 8 minutes longer). Stir in corned beef and broth and cook, scraping up any browned bits until liquid is absorbed (5 to 8 minutes). Add parsley and season with salt and pepper.

2. Meanwhile fill a large skillet with 2 inches salted water and bring to a gentle simmer. Break eggs one at a time onto a saucer and slide into the simmering water. Poach eggs until set to desired firmness (4 to 5 minutes).
3. Divide hash among 4 plates. Place eggs on top of hash.

Yield: 4 Servings Carbs: 2 Per Serving

Low Carb Grilled Adobo Pork Chops-3g carbs

2010-02-13T07:14:00.006-06:00

Ingredients:

6 boneless pork loin chops, cut 3/4 inch thick
2 tbsp packed brown sugar
2 tbsp oil
2 tbsp orange juice
2 tbsp snipped fresh cilantro
1 tbsp cider vinegar
2 tsp chili powder
1 tsp cumin
1 tsp dried oregano, crushed
1/2 tsp salt
1/4 tsp cayenne pepper, optional
1/4 tsp ground cinnamon
3 cloves garlic, minced

Directions:

1. Trim fat from chops. Place chops in a plastic bag and set in a shallow dish.

2. For marinade; in a small bowl combine brown sugar, oil, orange juice, cilantro, vinegar, chili powder, cumin, oregano, salt, red pepper (if desired), cinnamon and garlic. Pour over chops and seal bag. Marinate in the refrigerator for 2 to 24 hours, turning occasionally.

3. Drain chops, discarding marinade. For a charcoal grill, grill chops on the rack of an uncovered grill directly over medium hot coals for 12 to 15 minutes or until chops are done (160 degrees F.) turning once halfway through grilling. (For a gas grill, preheat grill. Reduce heat to medium. Place chops on grill rack over heat. Cover and grill as above.) Makes 6 servings.

Nutrition Facts Per Serving:
Calories 189
Total Fat (g) 7
Saturated Fat (g) 2
Cholesterol (mg) 71
Sodium (mg) 171
Carbohydrate (g) 3
Fiber (g) 0
Protein (g) 25
Vitamin A (DV%) 0
Vitamin C (DV%) 5
Calcium (DV%) 3
Iron ( DV%) 6

Low Fat Slow Cooker Minestrone Soup

2010-02-11T03:05:00.002-06:00

Ingredients:

1 lb. boneless beef stew meat
2 (14 oz) cans beef broth
2 (14 1/2 oz) cans diced tomatoes, Italian Seasoned, (undrained)
1 (15 oz) can cannellini beans, rinsed and drained
1 (15 oz) can red kidney beans, rinsed and drained
1 cup thinly sliced carrots (2 medium)
1/4 tsp salt
1/4 tsp ground black pepper
1 cup dried bow tie pasta
1 medium yellow summer squash, halved lengthwise and sliced
Salt and freshly ground pepper
Grated Parmesan cheese (optional)

Directions:

1. In a 5 to 5 1/2 quart slow cooker; combine beef, undrained tomatoes, broth, cannellini beans, kidney beans, carrots, salt, and pepper.

2. Cover and cook on LOW 8 to 9 hours or on HIGH 4 to 4 1/2 hours.

3. Add pasta and squash to cooker (if using LOW setting, turn to HIGH). Cover and cook 30 to 45 minutes more or until pasta is tender.

4. Season with salt and pepper. Top with Parmesan cheese.

Makes: 8 servings

Nutrition Facts

* Calories 220,
* Total Fat (g) 3,
* Saturated Fat (g) 1,
* Monounsaturated Fat (g) 1,
* Polyunsaturated Fat (g) 0,
* Cholesterol (mg) 25,
* Sodium (mg) 1266,
* Carbohydrate (g) 30,
* Total Sugar (g) 7,
* Fiber (g) 7,
* Protein (g) 23,
* Vitamin A (DV%) 0,
* Vitamin C (DV%) 16,
* Calcium (DV%) 11,
* Iron (DV%) 23,
* Percent Daily Values are based on a 2,000 calorie diet

Low Carb Honey Cookie Recipe

2010-02-09T14:09:00.001-06:00

Ingredients:

1/2 cup light honey
2 egg whites
1/2 cup unsweetened applesauce
1 cup white whole wheat flour
1 1/2 tsp ground ginger
1 tbsp vanilla frosting

Directions:

1 Preheat oven to 350 degrees F. Spray cookie sheets with nonfat cooking spray and set aside.

2 In a large microwave-safe bowl, heat honey for 15 seconds. Stir in egg whites and applesauce with a spatula until well blended. Gradually stir in baking soda, flour and ginger.

3 Drop by rounded teaspoonfuls onto prepared cookie sheets, about 1 1/2 inches apart.

4 Bake at 350 degrees F. for 10 to 12 minutes or until lightly golden brown.

5 Microwave frosting in a small bowl 10 to 15 seconds or until melted. Lightly drizzle frosting over cookies with a spoon. Makes 48 servings

__Nutrition Facts__
Amount Per Serving
Calories 24.1
Total Carbs 5.3 g
Dietary Fiber 0.4 g
Sugars 3.0 g
Total Fat 0.2 g
Saturated Fat 0 g
Unsaturated Fat 0.2 g
Potassium 5.4 mg
Protein 0.5 g
Sodium 29.3 mg

Weight Watchers Pineapple Pudding 1.5 Point Recipe

2010-02-09T10:53:00.002-06:00

Ingredients:
3 cups fat-free milk
2 envelopes whipped topping mix, (Dream Whip or any other brand, found in Jello section)
2 (1 oz ) pkg sugar free instant vanilla pudding mix
2 (8 oz ) cans unsweetened crushed pineapple, with liquid
1/2 tsp coconut extract
1/4 cup flaked coconut, toasted
8 maraschino cherries

1. In a large bowl whisk the milk, whipped topping and pudding mixes for 2 minutes. Stir in the pineapple and extract.

2. Spoon into eight dessert dishes, 3/4 cup in each. Cover and refrigerate for 30 minutes or until chilled. Sprinkle each serving with toasted coconut and a maraschino cherry. Makes 4 Servings

Nutritional Information Per 3/4 cup serving: {1-1/2 Weight Watchers points per 3/4 cup}

(171 Calories), (3gm Fat ), (1 gm Dietary Fiber), (31 gm Carbohydrate), (350 mg Sodium), (2 mg Cholesterol), (4 gm Protein).

Weight Watchers Breakfast Casserole 4.5 point Recipe

2010-02-09T04:15:00.001-06:00

Ingredients:

1 1/2 cups egg substitute
1/2 cup fat-free milk
3 1/2 cups frozen O'Brien hash brown potatoes, thawed
1 1/3 cups shredded reduced-fat cheddar cheese, divided
1/2 cup chopped sweet onion
4 tbsp crumbled cooked bacon, divided
1/2 tsp salt
1/2 tsp salt-free seasoning blend
1/4 tsp chili powder
4 green onions, chopped

Directions:

1. Preheat oven to 350 F.

2. In a large bowl whisk together the egg substitute and milk. Stir in the hash-browns, 1 cup cheese, onion, 2 tbsp bacon, salt, seasoning blend and the chili powder. Pour into an 8" square baking dish coated with cooking spray.

3. Bake for 45 to 50 minutes or until a knife inserted near the center comes out clean.

4. Sprinkle the remaining cheese and bacon on top and bake 3 to 5 minutes longer or until the cheese is melted. After removing from the oven sprinkle with green onions and let stand for 5 minutes.

4.5 Weight Watchers Points per serving.
Makes 6 servings

Per serving:

219 Calories, 17g Protein, 6g Fat, 4g Saturated Fat, 25g Carbohydrate, 682mg Sodium, 22mg Cholesterol, 3g Dietary Fiber,

Low Carb Prime Rib Recipe (1 gram carbs)

2010-02-04T16:34:00.002-06:00

Ingredients:
1 (10 lb) prime rib roast
10 cloves garlic, minced
2 tbsp olive oil
2 tsp salt
2 tsp ground black pepper
2 tsp dried thyme

Directions:
1. Place the roast in a roasting pan with the fatty side up. In a small bowl, mix together the garlic, olive oil, salt, pepper and thyme. Spread the mixture over the fatty layer of the roast, and let the roast sit out until it is at room temperature (No longer than 1 hour.)

2. Preheat the oven to 500 degrees F.

3. Bake the roast for 20 minutes in the preheated oven, then reduce the temperature to 325 degrees F. and continue roasting for an additional 60 to 75 minutes. The internal temperature of the roast should be at 145 degrees F. for medium rare.

4. Allow the roast to rest for 10 or 15 minutes before carving so the meat can retain its juices.

Yield: Approximately 15 servings.

Nutritional Information: (per serving)
* Total Fat: 48g
* Cholesterol: 113mg
* Sodium: 395mg
* Total Carbs: 1g
* Dietary Fiber: 0.2g
* Protein: 29.6g

Weight Watchers Crab Noodles Romanoff Recipe- 4.5 points

2010-02-03T07:00:00.003-06:00

Ingredients:
3 cups cooked noodles
1 1/2 cups 2% fat cottage cheese
2 tsp dried onion
1 tbsp Worcestershire sauce
1/2 tsp salt
3 oz shredded low fat cheddar cheese
1 clove minced garlic
1 lb crab meat

Directions:

1. Mix all ingredients except Cheddar cheese. Place in 9 x 13 inch baking dish. Top with cheese.
2. Bake at 325 degrees F for 40 minutes.

8 servings per pan - 4.5 points per serving

Low Carb Hot Crab Dip Recipe

2010-02-03T03:56:00.003-06:00

Ingredients:
6 tbsp cream cheese
1/2 cup mayonnaise
1 can (7 1/2 oz) crab meat, drained
4 tbsp minced onion
1 tbsp lemon juice
1/2 tsp hot sauce

Directions:
Preheat oven to 350 degrees F (175 degrees C).

1. Beat cream cheese and mayonnaise until smooth. Stir in the crab meat, minced onion, lemon juice and Tabasco sauce. Spoon mixture into a small oven proof dish that has been sprayed with cooking spray.

2. Bake at 350 degrees F (175 degrees C) for 20 minutes or until the sauce is bubbly. Serve with crackers, potato chips or tortilla chips. You can also use fresh crab meat in place of the canned crab meat. YIELD: 10 Servings.

Nutritional Information Amount Per Serving

Calories: 132
Total Fat: 12g
Cholesterol: 33mg
Sodium: 161mg
Total Carbs: 1.1g
Dietary Fiber: 0.1g
Protein: 5.2g

Weight Watchers Monte Cristo Bake Recipe 71/2 points

2010-01-30T04:10:00.002-06:00

Ingredients:

2 cups Bisquick
1 egg
1/4 cup skim milk
6 ounces Swiss cheese slices
6 ounces ham slices (thin)
6 ounces turkey slices (thin)
1/3 cup strawberry preserves
Powdered sugar for dusting

Preheat oven to 400 F.

Lightly grease a square baking pan (8 x 8 x 2).

Mix the baking mix, egg and milk until just blended. Spread HALF of the dough
mixture on the bottom of the pan. Top with with HALF of each of the cheese,
ham and turkey. Spread fruit spread over the turkey to within 1/2 inch of
the sides of dish. Repeat with meat and cheeses ( the other half), ending with
the cheese. Top with remaining dough over the cheese.

Make sure to spread dough to the edge. Bake about 30 minutes or until golden brown. Let stand for
5 to 10 minutes. Sprinkle generously with Powdered Sugar. Serve warm.

Makes 6 servings

WEIGHT WATCHERS POINTS:= 7 1/2 (per serving)

PER SERVING: 340 Calories, 9 g Fat, 1 g Fiber

Super Bowl Mexican Dip Recipe

2010-01-29T09:00:00.002-06:00

Ingredients:

1 can (15 1/2 oz) refried beans
1 tbs chili powder
1/2 tsp. ground cumin
1 cup sour cream
1 cup shredded cheddar cheese
3 green onions, sliced
1/3 cup sliced black olives
1 tomato, chopped

Directions:

Combine beans, chili powder and cumin. Spread onto bottom of 9 inch pie pan.

Top with layers of remaining ingredients.

Cool in refrigerator several hours or until chilled. Serve with tortilla chips.

Makes: 4 cups or 32 servings, 2 tbs per serving.

Nutrition Information:

calories 45 Total Fat 3 g Saturated Fat 1.5 mg
cholesterol 10 mg Sodium 105 mg Carbohydrate 3 g
fiber 1 gr Sugars 1 g Protein 2 g
vitamin A 4% DV Vitamin C 2 % DV Calcium 4 % DV
Iron 2% DV

Low Carb Crock Pot Chicken Pepperoni Supper

2010-01-29T06:17:00.003-06:00

3 1/2 to 4 pounds meaty chicken pieces (breast halves, thighs and drumsticks), skinned
1/8 tsp salt
1/8 tsp black pepper
2 oz sliced turkey pepperoni
1/4 cup sliced pitted ripe olives
1/2 cup reduced-sodium chicken broth
2 tbs tomato paste
1 tsp dried Italian seasoning
1/2 cup shredded part-skim mozzarella cheese (2 ounces)

1. Place chicken in a 3 1/2 to 5 quart slow cooker. Sprinkle chicken with salt and pepper. Cut pepperoni slices in half. Add pepperoni and olives to cooker. In a small bowl whisk together chicken broth, tomato paste and Italian seasoning. Add to mixture in cooker.

2. Cover and cook on LOW for 6 to 7 hours or on HIGH for 3 to 3 1/2 hours.

3. Using a slotted spoon, transfer chicken, pepperoni and olives to a serving platter. Discard cooking liquid. Sprinkle chicken with cheese. Cover loosely with foil and let stand for 5 minutes to melt cheese.

Makes: 6 servings

Nutrition Information:

Calories 209
Total Fat (g) 7
Saturated Fat (g) 2
Cholesterol (mg) 105
Sodium (mg) 484
Carbohydrate (g) 1
Fiber (g) 0
Protein (g) 33
Vitamin A (DV%) 0
Vitamin C (DV%) 6
Calcium (DV%) 9
Iron (DV%) 9

Crock Pot Glazed Ham Balls Appetizer

2010-01-26T14:45:00.007-06:00

Ingredients:

1 egg, beaten
1/2 cup finely crushed graham crackers
1/4 cup finely chopped onion
2 tbs snipped dried cranberries
2 tbs milk
Dash ground cloves
8 oz ground pork
8 oz ground cooked ham
Nonstick cooking spray
1 can (16 oz) jellied cranberry sauce
1 bottle (12 oz) chili sauce
1 tbs vinegar
1/2 tsp dry mustard
1 (16 oz) pkg. "Little Smokies" (brand name) or similar sausages.

Directions:

1. Preheat oven to 350 degree F. For meatballs; in a large mixing bowl combine the egg, crushed graham crackers, onion, cranberries, milk and cloves. Add ground pork and ham. Shape into 50 meatballs.

2. Lightly coat a 15 by 10 by 1 inch baking pan with nonstick cooking spray. Place meatballs in pan. Bake in the preheated oven for 15 minutes or until no longer pink inside. Drain meatballs.

3. Meanwhile in a medium saucepan stir together the cranberry sauce, chili sauce, vinegar and dry mustard. Cook over medium heat until cranberry sauce is melted stirring occasionally
.
4. In a 3 1/2 to 5 quart slow cooker combine the baked meatballs and smoked sausage links. Pour sauce over meatballs and links. Cover and cook on HIGH for 2 to 3 hours. Serve immediately or keep warm on LOW setting for up to 2 hours. Serve with toothpicks. Makes 25 appetizer servings.

Serving size: 2 pieces

Nutrition Facts Per Serving:

Calories 138, Total Fat 7 g, Saturated Fat 2 g, Monounsaturated Fat 3 g, Polyunsaturated Fat 1 g, Cholesterol 29 mg, Sodium 524 mg, Carbohydrate 13 g, Total Sugar 9 g, Fiber 1 g, Protein 6 g. Daily Values: Vitamin A 0%, Vitamin C 4%, Calcium 1%, Iron 3%. Exchanges: Other Carbohydrate 1, Medium-Fat Meat 1.
Percent Daily Values are based on a 2,000 calorie diet

Broccoli Salad

2010-01-26T12:15:00.002-06:00

6 slices turkey bacon
6 cups bite size broccoli pieces
1/2 cup raisins
1/4 cup finely chopped onion
2 tbs sugar
3 tbs white wine vinegar
1/4 cup mayonnaise
3/4 cup fat free sour cream
1/2 cup roasted, lightly salted sunflower seeds

Directions:

1. Place the bacon in a large nonstick skillet and cook over medium heat, turning often until brown and crispy. Cool, then crumble into little pieces and set aside.

2. In a large salad bowl, toss the broccoli together with the raisins and onion.

3. In a large measuring cup whisk together the sugar, vinegar, mayonnaise and sour cream. Pour over broccoli mixture and toss to coat well.

4. Refrigerate at least 2 hours to allow to blend. Before serving sprinkle sunflower seeds and crumbled bacon over the top. Toss and serve.

Yield: 2 servings
_____________________________________________________________________
Per Serving:

CALORIES 206.4 CAL

FAT 11.3 G

SATURATED FAT 2.1 G

CHOLESTEROL 23.2 MG

SODIUM 375.8 MG

CARBOHYDRATES 21.2 G

TOTAL SUGARS 11.5 G

DIETARY FIBER 2.7 G

PROTEIN 7.9 G

Lamb Curry Recipe

2010-01-25T02:08:00.002-06:00

Ingredients:

2 tbs vegetable oil, or as needed
2 lbs cubed lamb stew meat
2 tbs vegetable oil
1 onion, chopped
2 tbs ground coriander
1 1/2 tsp ground cumin
1 tbs ground cardamom
1 tsp ground ginger
1 tsp ground turmeric
1/2 tsp garlic powder
1/4 tsp ground black pepper
1/4 tsp cayenne pepper, or to taste
2 cups beef stock
Salt to taste
1/4 cup plain yogurt
1 teaspoon lemon juice

Directions:

1. Heat 2 tbs vegetable oil in a Dutch oven over medium high heat. Cook the lamb meat in batches until browned on all sides, using additional oil as necessary, about 3 minutes per batch. Set aside. Heat the remaining 2 tbs vegetable oil in the Dutch oven over medium heat. Stir in the onions; cook until tender and golden brown; about 10 minutes. Add the coriander, cumin, cardamom, ginger, turmeric, garlic powder, black pepper and cayenne pepper. Cook and stir until the spices are fragrant, about 1 minute.

2. Return the lamb to the Dutch oven; pour in the beef stock and season with salt to taste. Bring to a boil over high heat then reduce heat to low. Cover and simmer until the lamb is very tender, about 1 hour.

3. Once the lamb is tender remove the lid and cook until sauce thickens slightly, about 20 minutes. Stir in the yogurt and lemon juice before serving.
Serve over rice.

Yield: 6 Servings

Amount Per Serving:
Total Fat: 18.2g Cholesterol: 99mg Total Carbs: 8.2g

Sodium: 203mg Dietary Fiber: 2.4g Protein: 33.5g

Weight Watchers BBQ Chicken and Sweet Potatoes 6 points

2010-01-24T03:38:00.004-06:00

Ingredients:

2 tbsp paprika

1 tbsp chili powder

1/2 tbsp ground cumin

1/2 tbsp ground cinnamon

1/2 tbsp garlic powder

1/2 tbsp dry mustard

1 tbsp sugar

1 lbs. boneless, skinless chicken breasts, four 4 oz pieces

2 large sweet potatoes

1 servings cooking spray, or enough to coat potatoes

1/8 tsp table salt, or to taste

Directions:

Mix paprika through to sugar. A few hours before you plan to grill, rub chicken breasts with seasoning mixture. Cover and refrigerate until 15 minutes before you grill.

Peel sweet potatoes and slice into 1/3 inch thick slices. Place in a pot with enough cold, salted water to cover, and bring to a boil over medium heat. Boil for 3 to 4 minutes, then drain and cool.

When it's time to grill, preheat grill, then spray potatoes with cooking spray or olive oil spray and salt them. Salt chicken breasts.

Place potatoes and chicken on grill and cook until done. The seasoning mixture makes the chicken very reddish in color, so be careful not to cook the chicken too long.

Serves 4.

WW Points: 6 pt.

Green Bean Salad

2010-01-23T07:55:00.003-06:00

This is a weight watchers 2 point recipe!

1 can (16 ounce) French Style Green Beans (drained)
8 Cherry Tomatoes (halved)
4 Fresh Green Onions (sliced)
1/2 Cup Fat Free French Dressing

Combine ingredients. Chill at least one hour before serving. Serve on a
crisp bed of lettuce. 4 Servings.

Serving size 1/2 cup
Calories 77, Carbohydrate 9g, Protein 2g, Total Fat 0g, Cholesterol 0mg,
Saturated Fat 0g, Fiber 2g, Sodium 531mg

WW Points =2 Points

Healthy Stuffed Chicken

2010-01-23T04:02:00.002-06:00

Ingredients:

8 Chicken Breasts
2 tbs butter
2 tbs finely chopped onion
8 oz mushrooms, finely chopped
8 tbs cooked spinach
Salt
Freshly ground black pepper
2 tsp chopped chervil
butter
1 tbs finely minced onion or shallots
8 oz chicken stock
1/4 cup dry white wine
5 mushrooms, chopped
1 pint heavy cream
salt to taste
ground black pepper to taste

Directions:

Preheat oven to 350 F.

1. Melt the butter in a pan and saute the shallots or onion until softened. Add the mushrooms and cook for 2 minutes. Stir in the cooked spinach, season to taste with salt and pepper and add the chervil.

2. With a sharp knife, cut a lengthways pocket in each of the chicken breasts and fill it with the prepared stuffing. Lightly butter the breasts and wrap them in separate pieces of foil to form loose but secure packets. Place on a baking tray and bake for 15 to 20 minutes.

3. To make the sauce, melt the butter in a pan and saute the shallots or onions. Add the stock, wine and mushrooms and boil rapidly to reduce by three quarters. Add the cream and cook for a minute or two longer to allow the sauce to thicken slightly. The sauce should have a thin coating consistency. Season to taste with salt and pepper.

4. Unwrap the foil packets, lift the chicken breasts on to warmed plates and pour over the sauce.

8 servings 4 carbs per serving

Healthy Low Carb Crab Salad Sandwiches

2010-01-22T05:45:00.002-06:00

An easy, healthy and delicious recipe for special occasions,ie: Holidays, weddings etc. Bet You can't eat just one!

Ingredients

* 4 celery ribs, finely chopped
* 2 cups reduced fat mayonnaise
* 4 green onions, chopped
* 1/4 cup lime juice
* 1/4 cup chili sauce
* 1/2 teaspoon seasoned salt
* 8 cups cooked fresh or canned crabmeat
* 6 hard cooked eggs, chopped
* 48 slices whole wheat bread
* 1/2 cup butter, softened
* 48 lettuce leaves
* 1/2 teaspoon paprika
* Green onions, cut into thin strips (optional)

Directions

1. In a large bowl, combine the first six ingredients; gently stir in crab and eggs. Refrigerate until assembling.
2. With a 3 inch round cookie cutter, cut a circle from each slice of bread. Spread each with 1/2 teaspoon butter. Top with lettuce and 2 rounded tablespoonfuls of crab salad; sprinkle with paprika. Garnish with onion strips if desired. Yield: 4 dozen.

Nutrition Facts: 1 sandwich equals 119 calories, 7 g fat (2 g saturated fat), 55 mg cholesterol, 265 mg sodium, 8 g carbohydrate, 1 g fiber, 7 g protein.

Low Carb Baked Denver Omelet

2010-01-22T03:10:00.004-06:00

Ingredients

8 eggs
1/2 cup half-and-half cream
1 cup (4 ounces) shredded cheddar cheese
1 cup finely chopped fully cooked ham
1/4 cup finely chopped green pepper
1/4 cup finely chopped onion

Directions

In a large bowl, whisk eggs and cream. Stir in the cheese, ham, green pepper and onion. Pour into a greased 9-in. square baking dish.
Bake at 400° for 25 minutes or until golden brown. Yield: 6 servings.

Nutrition Facts: 1 piece equals 235 calories, 16 g fat (8 g saturated fat), 326 mg cholesterol, 506 mg sodium, 4 g carbohydrate, trace fiber, 17 g protein.

Low Carb Low Fat Chicken Cutlets

2010-01-19T07:00:00.002-06:00

Ingredients:

1 pound chicken cutlets
salt to taste
freshly ground black pepper
1/4 cup flour
1 tablespoon olive oil
1 cup low-sodium chicken broth
1 teaspoon finely chopped garlic
2 tablespoons fresh lemon juice
1/4 teaspoon finely grated lemon zest
2 tablespoons chopped fresh parsley
2 tablespoons capers

Directions:

1. Season the chicken cutlets with salt and pepper and dredge them in flour.

2. In a large nonstick skillet, heat the olive oil over medium-high heat. Add the chicken and cook until golden brown on each side, about 2 minutes per side. Transfer the chicken to a platter and keep warm.

3. Add the stock and garlic to the skillet, bring the stock to a boil and reduce it by half. Add the lemon juice, lemon zest, parsley and capers. Simmer for 30 seconds and pour the sauce over the chicken. Serve immediately.
Serves 4

Nutritional Information:

Per Serving

* Calories
* 195

* Carbohydrate
* 8 g

* Fat
* 5 g

* Fiber
* 1 g

* Protein
* 28 g

* Saturated Fat
* 1 g

* Sodium
* 294 mg

Low Carb Pork Chops with Orange Relish

2010-01-19T04:36:00.002-06:00

Ingredients

3 oranges, peeled and cut into sections (remove all membranes)
juice of 1 lemon
1 teaspoon chopped, fresh rosemary
1 tablespoon canola oil
6 center cut, boneless pork loin chops,about 1-inch thick
salt to taste
freshly ground black pepper

Directions

1. Preheat the grill.

2. To make the orange relish, combine the orange sections in a mixing bowl with the lemon juice and rosemary and set aside. (This can be made in advance and stored in the refrigerator for up to a day or two. The relish should be served at room temperature.)

3. Brush the pork chops with oil and season generously with salt and pepper.

4. Grill the pork chops for 5 to 8 minutes on each side, turning only once. (Thin chops will take less time, thicker chops will take more.)

5. Place the chops on warmed plates, top with orange relish and serve immediately.

Serving Size: 1 pork chop with relish.

Number of Servings: 6
Per Serving

* Calories
* 251

* Carbohydrate
* 10 g

* Fat
* 11 g

* Fiber
* 2 g

* Protein
* 27 g

* Saturated Fat
* 3 g

* Sodium
* 60 mg

Easy Baked Salmon

2010-01-18T05:16:00.002-06:00

Ingredients

* 1 tomato, chopped
* 1 (4 ounce) can sliced mushrooms, drained
* 1 large onion, minced
* 2 scallions, chopped
* 2 (1 pound) fillets salmon
* salt and pepper to taste
* 2 tablespoons butter, cut up (optional)
* 1 lemon, sliced

Directions

1. Preheat an oven to 375 degrees F (190 degrees C). Line a baking dish with enough aluminum foil to be able to fold over ingredients.
2. Stir together the tomato, mushrooms, onion, and scallions in a bowl; spread into the bottom of the prepared dish. Lay the salmon fillets over the mixture. Season with salt and pepper. Dot the salmon with the butter. Arrange the lemon slices atop the butter pieces. Fold the foil over the salmon, and press edges together to seal.
3. Bake in the preheated oven until the fish flakes easily with a fork, about 1 hour

Yield: 5 Servings

Nutritional Information:

Baked Salmon

Servings Per Recipe: 5

Amount Per Serving

Calories: 331

* Total Fat: 15.5g
* Cholesterol: 93mg
* Sodium: 286mg
* Total Carbs: 7.9g
* Dietary Fiber: 2.6g
* Protein: 40.2g

Easy Smoked Pork Roast

2010-01-17T08:16:00.003-06:00

3 cups wood or 6 to 8 cups wood chunks(any variety,hickory,,apple, etc.)
1 2 to 2 1/2 lb boneless pork top loin roast
2 teaspoons dried oregano, crushed
4 cloves garlic, minced
1/2 teaspoon salt
1/2 teaspoon coarsely ground black pepper

1. At least 1 hour before cooking, soak wood chips or chunks in enough water to cover.

2. Meanwhile, trim fat from roast. Place roast in a shallow dish. In a small bowl, stir together dried oregano, garlic, salt, and pepper. Sprinkle evenly over all sides of roast; rub in with your fingers.

3. Drain wood chips. Prepare grill for indirect grilling. Test for medium low heat above drip pan. Sprinkle half of the drained wood chips over the coals.

4. Place roast on grill rack directly over drip pan. Cover and grill for 1 to 1 1/2 hours or until internal temperature registers 155 degree F on an instant read thermometer. Add more coals and remaining wood chips as needed during grilling.

5. Remove roast from grill. Cover with foil; let stand for 15 minutes. The temperature of the meat will rise 5 degree F during standing. To serve, slice pork. Makes 8 servings.

Nutrition Facts Per Serving:

* Servings: 8 servings
* Calories 190
* Total Fat (g) 9
* Saturated Fat (g) 3
* Cholesterol (mg) 74
* Sodium (mg) 214
* Carbohydrate (g) 1
* Protein (g) 24
Diabetic Exchanges
* Lean Meat (d.e.) 3.5

Baked Beans Recipe With Slaw

2010-01-16T08:29:00.003-06:00

Ingredients

2 tsp canola oil
1 medium onion, diced
1 12 oz slab smoked Virginia ham, cut in 1/4 inch cubes
2 cloves garlic, minced
2 (15 oz) cans low-sodium navy beans, drained and rinsed
1/2 (28 oz) can no salt added crushed tomatoes (1 1/2 cups)
1/2 cup water
1/4 cup unsulfured molasses
1 tbs Dijon mustard
1 tbs cider vinegar
1 recipe green apple cabbage Slaw, recipe below

Directions

1. Heat oil in large skillet over medium-high heat. Add onion. Cook 5 minutes or until softened and translucent. Add the ham and garlic.
Cook 3 minutes more. Stir in beans, crushed tomatoes, water, molasses, mustard, vinegar, and 1/2 teaspoon pepper. Bring to boiling. Reduce to a simmer. Cover and cook 15 minutes or until about half of the liquid is absorbed. Serve with green apple cabbage slaw. Makes 4 servings.

2. Green Apple Cabbage Slaw:

In screw-top jar combine 5 Tbsp. red wine vinegar, 1/4 cup water, 2 Tbsp. sugar, 4 tsp canola oil, 1 1/2 tsp Dijon style mustard, 1/2 tsp salt and 1/4 tsp freshly ground black pepper. Shake to combine. In large bowl combine 1 small head red cabbage (1 lb), leaves cut in 1 inch pieces; 1 large green apple (about 8 oz), halved cored and sliced; 3 scallions(white and green parts), chopped (about 1/2 cup). Add dressing. Toss to combine. Serve with Baked Beans and Ham.

Nutrition Facts

* Calories 335,
* Total Fat (g) 5,
* Saturated Fat (g) 1,
* Monounsaturated Fat (g) 2,
* Polyunsaturated Fat (g) 1,
* Cholesterol (mg) 38,
* Sodium (mg) 1174,
* Carbohydrate (g) 55,
* Total Sugar (g) 18,
* Fiber (g) 12,
* Protein (g) 27,
* Vitamin C (DV%) 28,
* Calcium (DV%) 13,
* Iron (DV%) 28,
* Percent Daily Values are based on a 2,000 calorie diet

Low Carb New York Cheesecake

2010-01-15T15:45:00.004-06:00

Ingredients

24 ounces cream cheese, softened
1 cup extra-fine whole milk ricotta cheese(process in a food processor for 1 minute)
1/2 cup sour cream
1 1/2 cups sugar substitute
1/3 cup heavy cream
1 tablespoon no sugar added vanilla extract
1 tablespoon fresh lemon juice
2 eggs
3 egg yolks
Special Equipment: 1 (8 inch) spring form cake pan

Directions

Preheat oven to 400 degrees F.

1.Spray the spring form pan with nonstick vegetable oil cooking spray. Set aside. In a shallow roasting pan big enough to fit the cake pan, pour about 1 inch of water and place it on the center rack of the oven to preheat.

2. In the bowl of an electric mixer, beat softened cream cheese, ricotta, sour cream and sugar substitute on low speed for about 1 minute until well blended.

3. In a separate bowl, using a wire whisk, mix heavy cream, vanilla, lemon juice, eggs, and egg yolks until blended.

4. Turn the mixer on medium speed, and slowly pour the egg mixture into the cream cheese mixture. Beat just until blended and then turn off; be careful not to over-whip.

5. Pour batter into the greased spring form pan. Place pan into the heated water bath. Bake for 15 minutes, and then lower the oven temperature to 275 degrees F. Continue baking for 1 1/2 hours, or until top is light golden brown and cake is pulling away from the sides of the pan. Turn the oven off when finished cooking and leave the cake in the oven to cool for 3 more hours. Then remove cake and refrigerate before serving. Serve chilled.

Yield:12 servings

Nutritional Analysis per serving:

Calories 299
fat 28 grams
Saturated Fat 18 grams
Carbohydrates 7 grams
Fiber 0 grams
Net Carbohydrates 7 grams

Apple Smoothie Treat

2010-01-15T04:59:00.003-06:00

Ingredients

2 (6 ounce) containers vanilla yogurt
1/2 cup pumpkin pie filling
1 banana, broken into chunks
2 cups apple juice
1 teaspoon ground cinnamon
1 dash ground nutmeg

Directions

Combine the yogurt, pumpkin pie filling, banana, apple juice, cinnamon, and nutmeg in a blender.
Blend until smooth, about 1 minute. Pour into glasses and serve

Yield: 2 Servings

NUTRITIONAL NOTES:
Amount Per Serving Calories: 391 | Total Fat: 3g | Cholesterol: 8mg

Healthy Steak Salad with Buttermilk Dressing

2010-01-14T11:55:00.007-06:00

1 recipe Buttermilk Dressing (see recipe below)
8 cups torn, mixed salad greens
2 medium carrots, cut into thin bite-size strips
1 medium yellow sweet pepper, cut into thin bite-size strips
1 cup cherry or pear-shaped tomatoes, halved
8 ounces boneless beef top sirloin steak
Nonstick cooking spray
1/4 cup finely shredded fresh basil

Directions

Arrange salad greens, carrots, sweet pepper, and tomatoes on 4 dinner plates. Set aside. Trim fat from meat. Cut meat across the grain into thin bite-size strips.

Lightly coat a large skillet with cooking spray. Heat over medium-high heat. Add meat. Cook and stir for 2 to 3 minutes or until meat is slightly pink in the center. Remove from heat. Stir in basil.

To serve, spoon the warm meat mixture over greens mixture. Drizzle with Buttermilk Dressing. If desired, garnish with additional tomatoes. Serve immediately.

Buttermilk Dressing:

In a small bowl combine 1/2 cup plain low-fat yogurt, 1/3 cup buttermilk, 3 tablespoons freshly grated Parmesan cheese, 3 tablespoons finely chopped red onion, 3 tablespoons light mayonnaise dressing or salad dressing, 2 tablespoons snipped fresh parsley, 1 tablespoon white wine vinegar or lemon juice, 1 clove garlic, minced, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Cover and refrigerate at least 30 minutes or until ready to serve.

Yield: 4 Servings Weight Watcher Points Per Serving=5

Nutrition facts per serving:

Servings Per Recipe 4 servings
Calories 226
Total Fat (g) 10
Saturated Fat (g) 4
Monounsaturated Fat (g) 3
Polyunsaturated Fat (g) 2
Cholesterol (mg) 32
Sodium (mg) 387
Carbohydrate (g) 17
Total Sugar (g) 8
Fiber (g) 4
Protein (g) 19
Vitamin C (DV%) 181
Calcium (DV%) 20
Iron (DV%) 13
Vegetables (d.e.) 3
Lean Meat (d.e.) 2
Fat (d.e.) .5

Biggest Loser Sexy Joes

2010-01-13T21:55:00.002-06:00

Ingredients:

1 pound extra-lean ground chicken
1 tablespoon white vinegar
2 teaspoons Worcestershire sauce
11/2 teaspoons honey
1/2 teaspoon hot-pepper sauce
2/3 cup chopped yellow onion
1/3 cup chopped green bell pepper
3/4 cup low-sodium tomato sauce
3/4 cup chili sauce
1/4 teaspoon chili powder
4 whole-grain or whole-wheat hamburger buns

Mist a medium nonstick skillet with olive oil spray and set it over
medium-high
heat. Add the chicken. Cook, stirring with a wooden spoon, breaking into
large
chunks, for 4 to 6 minutes, or until no longer pink. Meanwhile, in a small
bowl,
combine the vinegar, Worcestershire, honey, and hot-pepper sauce.
Whisk to
blend. Set aside.

Drain off any liquid that has accumulated in the pan. Add the
onion, bell pepper, tomato sauce, chili sauce, chili powder, and the
reserved
vinegar mixture to the pan. Stir to blend. Bring the mixture to a boil then
reduce
the heat so mixture simmers. Cook for 20 minutes, or until the mixture is
thickened. Spoon the mixture equally onto the opened buns.
Serve immediately.

Makes 4 servings

Per serving: 331 calories, 31 g protein, 43 g carbohydrates, 4 g fat (less
than 1
g saturated), 66 mg cholesterol, 5 g fiber, 876 mg sodium

Low Carb Almond Baked Cod

2010-01-13T10:03:00.003-06:00

Ingredients:

1 lb. Cod (4 Fillets), raw
2 tbs fresh dill (or 1 tsp dried)
4 tsp margarine, melted
4 tsp fresh lemon juice
1 tsp crushed garlic
2 tbs sliced almonds, toasted

Directions

1 Preheat oven to 425 degrees F.

2 Spray nonstick cooking spray into a baking dish and arrange fish in a single layer.

3 In a small bowl, mix the dill, margarine, lemon juice, and garlic and pour over the fish. Bake until fish flakes easily with a fork, about 10 minutes. Serve topped with almonds.

Additional Information
Toast nuts in a pan over high heat or bake at 450 degrees F. until golden, about 2 minutes. Careful not to let them burn!

Makes 4 servings

Carbs: 0.6g Calories: 150.4
Saturated Fat: 0.8g Sodium: 128.5mg (per serving)

Weight Watchers 4 Points Plus Baked Ranch Chicken

2010-01-13T06:22:00.007-06:00

Ingredients

8 skinless, boneless chicken breast halves
1 (1 oz) package ranch dressing mix
1/4 cup dry bread crumbs

Directions

1. Preheat oven to 375 degrees F.(190 degrees C.)

2. Combine dressing mix and bread crumbs in a plastic bag.
Add chicken and shake until coated.

3. Place coated chicken pieces on an ungreased cookie sheet and bake 25 to 30 minutes, or until chicken is cooked through and juices run clear.
Serve with rice or potatoes, if desired.

Yield 8 Servings Serving Size 1/8 of recipe

Nutrition Information Weight Watchers Points Plus+ = 4 Per Serving

Calories: 162
Fat: 1.7g
Cholesterol: 68mg
Carbs: 6.1g
Fiber: 0.2g
Protein: 27.8g

Healthy Italian Talapia Recipe

2010-01-13T02:29:00.004-06:00

Ingredients

1 lb. fresh or frozen skinless tilapia fillets
1/8 tsp. salt
1/2 medium red onion, cut in wedges
1 Tbsp. olive oil
2 cloves garlic, minced
1 14.5-oz. can diced tomatoes
2 tsp. dried oregano, crushed
1/4 tsp. crushed red pepper
1/4 cup pitted kalamata olives
1 Tbsp. capers, drained (optional)
2 Tbsp. coarsely chopped fresh Italian (flat-leaf) parsley

Directions

1. Thaw fish, if frozen. Rinse; pat dry with paper towels. Sprinkle with salt. Set aside.

2. In large skillet, cook onion in olive oil over medium heat 8 minutes or until tender; stirring occasionally. Stir in garlic, undrained tomatoes, oregano, and crushed red pepper. Bring to boiling; reduce heat. Simmer, uncovered, 5 minutes.

3. Add olives and capers to sauce. Top with tilapia fillets. Return sauce to boiling; reduce heat. Cook, covered, 6 to 10 minutes or until fish flakes when tested with fork. Remove fish. Simmer sauce, uncovered, 1 to 2 minutes more to thicken. To serve, spoon sauce over fish. Sprinkle with parsley. Makes 3 Servings

Nutrition Facts

Calories 182,
Total Fat (g) 6,
Saturated Fat (g) 1,
Monounsaturated Fat (g) 3,
Polyunsaturated Fat (g) 1,
Cholesterol (mg) 56,
Sodium (mg) 431,
Carbohydrate (g) 8,
Total Sugar (g) 4,
Fiber (g) 2,
Protein (g) 24,
Vitamin C (DV%) 19,
Calcium (DV%) 4,
Iron (DV%) 6,
Percent Daily Values are based on a 2,000 calorie diet

Low Carb Apple Cherry Cobbler

2010-01-12T15:35:00.003-06:00

Ingredients

3/4 cup all-purpose flour
1/4 cup whole wheat flour
1/4 cup granulated sugar
1 1/2 teaspoons baking powder
1 teaspoon finely shredded orange peel
1 teaspoon ground cinnamon
3 tablespoons butter or margarine
1/4 cup cold water
4 teaspoons cornstarch
1 16 ounce package frozen unsweetened pitted tart red cherries
3 cups thinly sliced apples (1 pound)
1/4 cup refrigerated or frozen egg substitute,thawed or 1 egg
1/3 cup fat free milk

1. For biscuit topping: In a medium bowl stir together all purpose flour, whole wheat flour, 2 tablespoons of the granulated sugar, the baking powder, orange peel and 1/2 teaspoon of the cinnamon. Using a pastry blender cut in butter until mixture resembles coarse crumbs. Set aside.

2. For filling; in a medium saucepan stir together the cold water, cornstarch, the remaining 2 tablespoons granulated sugar, and the remaining 1/2 teaspoon cinnamon; add frozen cherries. Cook and stir until thickened and bubbly. Stir in apple slices and heat through. Reduce heat and keep filling hot.

3. In a small bowl stir together egg substitute and milk. Add to biscuit topping mixture stirring just until moistened. Transfer hot filling to a 2 quart square baking dish. Immediately spoon topping into 9 small mounds on filling. Bake in a 400 degree F oven for 18 to 20 minutes or until a wooden toothpick inserted near the center of a biscuit comes out clean. Serve warm. Makes 9 (1/2 cup) servings.

Because 1 serving of this recipe has a full serving of fruit and a sweet biscuit, 1/2 cup keeps carbs around 30 grams (2 carb. choices).

Note an unhealthy version of cherry cobbler: (1/2 cup + biscuit) = 386 cal., 10 g fat, 73 g carb

Curried Chicken and Pasta Salad

2010-01-12T12:49:00.002-06:00

Ingredients

* 12 ounces large whole-wheat pasta shells
* 2 tablespoons slivered almonds, (1/2 ounce)
* 1 tablespoon curry powder
* 1/2 cup reduced-fat mayonnaise
* 1/2 cup low-fat plain yogurt, or reduced-fat sour cream
* 1/3 cup mango chutney
* 1 teaspoon turmeric
* 1/4 teaspoon ground cinnamon
* Pinch ground cayenne pepper, or to taste
* 2 cups cooked chicken, cut into 1-inch pieces (see Tip)
* 1/2 cup raisins
* 1/2 cup chopped scallions, (4 scallions)
* 1/2 cup diced celery
* Salt & freshly ground pepper to taste

1.Cook pasta in a large pot of lightly salted water until al dente, about 10 minutes. Drain and rinse. Set aside.

2. Toast almonds in a small dry skillet over low heat, stirring constantly, until golden, about 2 minutes. Transfer to a plate to cool. Return the pan to the stovetop and add curry powder. Toast, stirring constantly, over low heat until fragrant, about 30 seconds. Transfer to a small bowl; stir in mayonnaise, yogurt, chutney, turmeric, cinnamon and ground red pepper.

3. Combine chicken, raisins, scallions, celery and the reserved pasta in a large bowl. Add the dressing and toss to coat. Taste and adjust seasonings with salt, pepper and ground red pepper. Garnish with the toasted almonds.

Yield 6 servings

439 calories; 8 g fat (1 g sat, 2 g mono); 41 mg cholesterol; 69 g carbohydrates; 24 g protein; 7 g fiber; 515 mg sodium; 577 mg potassium.

Easy Light and Spicy Fish

2010-01-11T08:15:00.003-06:00

This recipe is easy to make and very healthy. You may substitute other fish such as ocean perch, grouper, salmon fillets, flounder etc.

Ingredients:
* 2 (6 ounce) fillets red snapper
* 1/4 teaspoon garlic powder
* salt and ground black pepper to taste
* 1/4 cup picante sauce
* 1/2 lime, juiced

Directions

1. Preheat oven to 350 degrees F (175 degrees C). Place a sheet of aluminum foil onto a baking sheet and grease lightly.

2. Place fillets onto the foil, and sprinkle with garlic powder, salt, and pepper. Spoon picante sauce over fillets and squeeze lime juice over the top. Bring the sides of the foil together and fold the seam to seal in the fish.

3. Bake in preheated oven for 15 to 20 minutes or until fish flakes easily with a fork.

Yield: 2 Servings

Nutritional Information:

Amount Per Serving:
Calories: 185 | Total Fat: 2.3g | Cholesterol: 62mg

Easy Low Carb Chili Recipe Weight Watcher PointsPlus 3

2010-01-11T05:30:00.008-06:00

Ingredients

1 quart water
2 lb extra lean ground beef (96% lean)
1 tsp cinnamon, ground
1 tsp ground cumin
1 medium onion, chopped
1 tsp Worcestershire sauce
2 medium garlic cloves, mashed
2 tsp salt
2 tbsp chili powder
1 tsp black pepper
1/2 tsp hot red pepper flakes
1/2 tsp ground allspice
6 oz tomato paste
3 bay leaves
4 oz canned mushroom slices, drained
3/4 cup medium green bell peppers, chopped

Directions

1. Brown meat, drain off fat.

2. Add remaining ingredients, bring to a boil.

3. Simmer for 3 hours, stirring occasionally.

Makes 4 servings. Weight Watchers PointsPlus=3 Per Serving

Per Serving
141.2 Calories; Total Carbs: 5.4g; Dietary Fiber: 1.4g; Sugars: 2.8g; Total Fat: 3.8g (1.4g Saturated,
2.4g Unsaturated); Potassium: 166.5mg; Protein: 22.3g; Sodium: 725.6mg

Dietary Exchanges

2 Meat, 1 Vegetable

Unbelievable Chocolate Cake

2010-01-11T02:49:00.002-06:00

A very simple and delicious low-carb chocolate cake.

Ingredients:

1/4 cup canola oil
1 egg, large
1 tsp vanilla extract
1/4 cup packed light brown sugar
1 cup Splenda No Calorie Sweetener, granulated
1 cup low fat buttermilk
1 1/4 cups white cake flour
1 tsp baking soda
1 tsp low sodium baking powder
1/4 cup unsweetened cocoa
1/4 cup hot water
cooking spray
2 tsp powdered sugar

Directions:
1. Preheat oven to 350 degrees F.
2 In a large bowl, whisk together the oil and the egg for 1 minute until the mixture is thick and frothy.
3 Add the vanilla, brown sugar, and Splenda, and beat with the whisk for 2 more minutes until the mixture is thick and smooth and the sugars have been thoroughly beaten into the mixture.
4 Add 1 cup buttermilk and mix.
5 Using a sifter or a metal sieve, sift the flour, baking powder, baking soda, and cocoa powder into the liquid mixture.
6 Whisk vigorously for 1 to 2 minutes until the batter is nice and smooth.
7 Pour the hot water into the batter and whisk one more time until the batter is again nice and smooth. The batter will be thin.
8 Pour the batter into a cooking spray coated 8x8-inch cake pan and tap the pan on the counter to level the surface and to help remove any air bubbles.
9 Bake for 18 to 20 minutes or just until the center springs back when touched and a cake tester or toothpick comes out clean. Do not overcook.
10 Remove the cake from the oven and cool.
11 Before serving, sift powdered sugar over cake.

Amount Per Serving
Calories 188.6
Total Carbs 27.2 g
Dietary Fiber 0.8 g
Sugars 7.9 g
Total Fat 9.2 g
Saturated Fat 0.8 g
Unsaturated Fat 8.4 g
Potassium 117.9 mg
Protein 3.6 g
Sodium 178.5 mg

Dietary Exchanges
1 1/4 Fat, 1/2 Other Carbohydrate, 1 Starch

Yield 9 Servings

Low Carb Clams

2010-01-10T18:18:00.002-06:00

Ingredients

4 tablespoons butter
1 tablespoon chopped pimento peppers
2 tablespoons finely chopped shallots
1 pinch ground black pepper
seasoning salt to taste
3 slices bacon
24 small clams

Directions

In a small bowl, mix together butter, pimento peppers, shallots, ground black pepper and seasoning salt. Form the mixture into a ball shape, and securely wrap with plastic wrap. Place in the freezer approximately 30 minutes, until firm but not solid.
Place bacon in a large, deep skillet. Cook over medium high heat until browned but still tender. Drain and cut each slice into 8 pieces. Bring a medium pot of lightly salted water to a boil. Add clams and cook for 15 to 20 seconds or until open; drain and rinse.
Preheat the broiler.
Arrange clams on a medium baking sheet. Top each with 1 piece of bacon. Distribute equal portions of the butter mixture onto each clam atop the bacon.
Checking often to avoid burning, broil the clams 2 to 3 minutes, until the butter mixture has melted and bacon is crisp.

Yield: 6 servings (24 clams) Nutrition Information per serving Calories: 142 | Total Fat: 14.1g | Cholesterol: 33mg:

Low Carb Chicken Paprikash

2010-01-10T15:12:00.005-06:00

Ingredients:

1 whole chicken (about 3 1/2 pounds), cut into 8 pieces
1 Tbsp butter, softened
1 garlic clove, crushed
2 large onions, thinly sliced
1 Tbsp sweet Hungarian paprika
1/2 teaspoon salt
1/4 cup chicken broth
2 Tbsp sour cream

Directions:

1 Preheat oven to 450°F. Pat chicken dry with paper towels. Mix butter with garlic. Use fingertips to spread mixture underneath the skin on the breasts and thighs.

2 In a small roasting pan, stir onions with paprika, salt, and 1/4 cup of water. Arrange chicken pieces in the pan. Cook chicken for about 10 minutes on 450°F, then lower the heat to 375°F and continue to cook an additional 30 minutes. Chicken is done when the internal temperature of the chicken reaches 175°F (use a meat thermometer), and the juices run clear when the thickest part of thigh is pierced with a knife. Note that breasts cook faster than the thighs, so you may want to take those out if done first, and let the thighs cook a few minutes longer.

3 Remove chicken pieces to a platter and let sit for 10 minutes. You may want to cut away the meat from the bones, and cut the chicken pieces into smaller pieces (entirely optional). Skim and discard fat from onion mixture in the pan. Add chicken broth to the onions. Placing the roasting pan on a stovetop burner, bring to boiling over medium heat, stirring to loosen the browned bits. Stir in sour cream. Serve chicken with onions spooned over it.

Serves 4.

Low Cholesterol BBQ Pork Chops

2010-01-10T12:48:00.004-06:00

Ingredients:

6 pork chops
2 tablespoons steak seasoning
1 (12 fluid ounce) can or bottle beer
1 (18 ounce) bottle barbeque sauce
2 onions, sliced

Directions

Sprinkle pork chops with steak seasoning. Brown both sides in skillet. After the pork chops have been browned, remove them from the pan.
Pour into skillet one can of beer. Stir around the beer until all the particles on the sides have been incorporated. Pour in barbecue sauce and place the pork chops back into the pan. Add onions and cover. Simmer on low for 1 to 2 hours.

Calories: 288 | Total Fat: 6.7g | Cholesterol: 37mg per serving Yield 6 servings

Low Carb Creamy Chicken Recipe

2010-01-10T10:27:00.003-06:00

Ingredients

4 skinless, boneless chicken breast halves
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon garlic powder
1 (10.75 ounce) can condensed cream of chicken soup

Directions

Preheat oven to 375 degrees F (190 degrees C).
Clean chicken breasts and season with salt, pepper and garlic powder (or whichever seasonings you prefer) on both sides of chicken pieces.
Bake for 25 minutes, then add cream of chicken soup and bake for 10 more minutes (or until done). Serve over rice or egg noodles

Servings: 4

Nutritional Information

Amount Per Serving Calories: 200 | Total Fat: 5.9g | Cholesterol: 75mg

Weight Watchers 5 PointsPlus Italian Chicken Recipe

2010-01-10T06:07:00.007-06:00

Ingredients:

8 chicken thighs, skin removed
8 ounces tomato sauce
2 tablespoons tomato paste
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/4 teaspoon Italian seasoning
1/4 teaspoon salt, or to taste
4 ounce can mushrooms, drained
8 ounces mozzarella cheese, shredded
1/4 cup parmesan cheese, 1 ounce

Directions:

Place the chicken in a greased 9x13" glass baking dish. Mix all the remaining ingredients except the cheeses. Spoon the sauce over the chicken. Cover with plastic wrap and microwave on MEDIUM power 30 minutes until the chicken is cooked through.

Top with the cheeses and cook, uncovered, on MEDIUM 5 minutes until the cheese is melted and bubbly. Let stand 5 minutes before serving.

Weight Watchers PointsPlus+ =5

Makes 4 to 8 servings

Nutritional Info:
Per Thigh: 198 Calories; 10g Fat; 21g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Net Carbs