Recipes

This is the perfect lunch food.  It tastes better the second day.

Serves 8

1 cup quick-cooking barley

(I used regular barley and cooked it in chicken broth in a rice cooker. 1 cup barley to a scant 3 cups liquid)

1/2 tsp salt plus more to taste

2 cups chopped chicken

1 1/2 cups grated carrot

1/2 cups walnuts, toasted

1/4 cup currants (I used raisins)

1/2 cup (tightly packed) chopped fresh dill

1/4 cup olive oil

3-4 Tbsp freshly squeezed lemon juice, to taste

Cook barley and spread on a plate to cool.  In a large bowl, combine the chicken, carrot, walnuts and currants.  Add the barley and dill.  Toss in the oil, 3 Tbsp lemon juice, and 1/4 tsp salt.  Add more salt and lemon juice, if needed.

Jicama and Pineapple Salad 

1 point     4 Servings

1 ½ cups jicama, peeled and diced into ½ to ¾ inch cubes

1 ½ cups fresh pineapple, peeled, cored and diced into ½ to ¾ inch cubes

2 Tablespoons chopped cilantro

½ teaspoon salt

1 small lime, juiced

1 Serrano chili, seeded and finely diced

Combine all ingredients in a bowl and chill for 30 minutes or longer.  Serve cold or at room temperature.

This looks great served in a hollowed out pineapple.

Mexican Pork Chops

4 servings       5 points

16 ounces boneless pork chops

1 green pepper, chopped

1 onion, chopped

14 ½ ounce can diced tomatoes and green chilies

2 cups corn (I use frozen sweet corn)

½ cups salsa

1 ½ teaspoons oregano

½ teaspoons ground cumin

Preheat oven 350

Brown pork chops in a hot skillet sprayed with cooking spray about 2 minutes per side

Transfer the pork to a large casserole dish.

Spray the same skillet with cooking spray, add the peppers and onions, and cook until tender.  Add all the remaining ingredients and cook, stirring often, for about five minutes or until heated through.

Pour the corn/tomato mixture from the skillet over the pork chops.

Cover and bake for 45-50 minutes

Pineapple Cake                                 YUMMY!!!!!!!!!
serves 12 big portions........................... 3 points 

1 Box Angel Food Cake Mix (one step kind where you just add water)
1 can (20 oz)  crushed pineapple (packed in juice)

Stir in all ingredients, then beat 1 minute.  Pour into 9" x13" sprayed Pyrex

Bake 30 minutes at 350 degrees                       DO NOT ADD EXTRA WATER

Weight Watcher's friendly Cheese Ball

Makes 2 cups

Serving size 2 Tbsp 

2 points each

1 8 oz pkg nonfat cream cheese, softened

1 cup 4 oz shredded reduced-fat cheddar cheese

1/2 cup crumbled blue cheese

2 Tbsp skim milk

1 tsp Worcestershire sauce

1/4 almonds, chopped

Method:

Combine ingredients in a small bowl, stirring until smooth.  Cover and refrigerate 8 hours.  Let stand at room temp for 30 minutes before serving.

Serve with sliced apples, sliced pears, low point crackers or pretzels

Weight Watcher's "A Touch of the Irish Stew"

Serves 6 1-cup servings      6 points each

Beef, Brown Rice and Mushrooms Stew

Ingredients

Nonstick cooking spray

1 ½ pounds bottom round, cut into 1-inch cubes

2 medium onions, halved and thinly sliced

1 pound cremini or white button mushrooms cleaned and thinly sliced

2 tsp fresh thyme or 1 tsp dried thyme

1 tsp caraway seeds

1 tsp salt

½ tsp black pepper

2 cups reduced-sodium vegetable broth

One 12-ounce bottle Guinness stout

½ cup uncooked brown rice

Instructions

Preheat the oven to 350

2.  Spray a large casserole or oven-safe saucepan with nonstick spray and set over medium heat.  Add the meat and brown on all sides about 4 minutes. Transfer to a plate.

3.  Spray again with nonstick spray and add the onions.  Cook, stirring often, until softened, about 4 minutes.  Add the mushrooms and continue cooking, stirring frequently, until the release their liquid about 4 minutes.

4.  Stir in the thyme, caraway seeds, salt and pepper, cook until aromatic, about 15 seconds.

5.  Pour in the broth and beer, stirring until the foam dissipates.  Stir the beef back into the stew and bring to a simmer.  Cover and place in the oven to bake for 30 minutes.

6.  Stir in the rice.  Cover and bake until the meat and rice are tender, stirring once or twice, about 1 more hour.

Weight Watchers

Herb-Crusted Filet Mignon

Momentum Cookbook

Points value 4

 ½ tsp dried basil

¼ tsp dried rosemary

¼ tsp crushed fennel seeds

¼ teaspoon black pepper

¼ pound filets mignons, trimmed (2)

Lemon wedges

I used a nonstick skillet with a touch of olive oil and cooked these 4 minutes on each side without moving  them.  the recipe suggests the following method.  TR

1, Spray the broiler rack with nonstick spray and preheat the broiler.

2. Stir together the basil, rosemary, fennel seeds, salt, and pepper in a small bowl.  Rub the mixture on both sides of the filets mignons.  Place the steaks on the prepared broiler rack and broil 5 inches from the heat until an instant-read thermometer inserted in the side of a steak registers 145 F for medium rare, about 4 minutes on each side.  Transfer to a cutting board and let stand 5 minutes.  Serve with lemon wedges.

Per serving (1 steak) 147 cal 7 g Fat 0 Fib 334 mg Sod 1 gr car 19 gr prot

Stuffed Squash

Makes 4 servings  POINTS® value | 4 per squash half

These savory bundles make an elegant meal, whether for the family or your next dinner party. For the best taste, use freshly grated Parmesan.

Ingredients

• 2 medium acorn squash
• Nonstick cooking spray
• 8 ounces cremini or white button mushrooms, cleaned and thinly sliced
• 3 medium scallions, thinly sliced
• 2 garlic cloves, minced
• 2 tsp Worcestershire sauce
• 1/2 tsp dried rosemary
• 1/2 tsp rubbed sage
• 1/2 tsp dried thyme
• 1/2 tsp ground black pepper
• 1 1/2 cups cooked brown rice
• 1/4 cup grated Parmesan cheese
• 3 Tbsp dry vermouth or dry white wine

Instructions

• 1. Position the rack in the center of the oven and preheat oven to 375°F.
• 2. Split the squash in half, stem to bottom, and scoop out the seeds. Spray a baking sheet with nonstick cooking spray and place the squash on it cut side down. Bake until tender, about 50 minutes.
• 3. Meanwhile, spray a large skillet with nonstick cooking spray and set over medium heat. Add the mushrooms, scallions and garlic, and cook, stirring frequently, until the mushrooms give off their liquid, about 4 minutes.
• 4. Stir in the Worcestershire sauce, rosemary, sage, thyme and pepper. Cook 1 minute.
• 5. Remove pan from heat and stir in the rice, cheese and vermouth or wine.
• 6. Once the squash are fork-tender, turn them cut side up and fill each with a quarter of the rice mixture. Bake until warmed through, about 10 minutes.

Choco Peanut Butter Squares

Yields 24   2points each

3 cups plain popcorn
2 cups rice krispies
2 cups cheerios
1/3 cup unsalted peanuts chopped
1 Tbs unsalted butter
1 ounce unsweetened chocolate, chopped
1 71/2 oz jar marshmallow cream
1/4 cup peanut butter
3 Tbs unsweetened cocoa powder
1 1/2 tsp vanilla

Line 9x 13 with foil allowing to extend over rim by 2".  Spray with cooking spray.  Combine the cereal and peanuts in a large bowl.
Put the marshmallow mixture in bowl with cereal and nuts.  Mix until the mixture is evenly coated.  Spray your hands with spray and press mixture down evenly in baking dish.  Cool completely.  Lift from pan and cut with serrated knife that has been sprayed.

Rice Krispie Treats
20 2-inch squares
1 point each

4 cups mini marshmallows
¼  cup low fat buttermilk
5 cups Rice Krispies cereal

Melt and mix. 

Spray a 9x11 baking dish
cut into 2" inch squares

WW Turtles
1 box WW chocolate Carmel mini bars
36 mini pretzel twists
36 pecan halves
325 degrees

Place foil on cookie sheet. Place pretzels in a single layer on the cookie sheet.  Slice the mini bar into 3 pieces and place one piece on each pretzel.  Bake in oven for 3-4 minutes until the caramel gets soft/shiny.  When you take them out of the oven press one pecan half into each one.  Refrigerate 1/2 hour

Peanut Butter Cornflake Bars

16 servings  3 points

4 Tbs light stick margarine
4 cups (about 40 marshmallows)
1/3 cup smooth peanut butter
6 cups cornflakes
1/4 cup mini choco chips
Spray 8" square baking dish
Melt margarine in a large heavy saucepan over me heat. Add marshmallows and cook, stirring constantly, until melted (about 7 minutes) Stir in peanut butter.  Remove pan from heat; stir in the cereal and chips.  Pour into the baking dish.  Press the mixture flat W/sheet of wax paper; cool 30 minutes.  Turn out onto rack and cool 30 minutes more.

Haystacks

yields 24  1 point each

3 cups Fiber One cereal
12 ounces choco chips

Melt chocolate in microwave and stir to smooth out.  Stir in cereal and drop by Tablespoons onto a cookie sheet.  Place in to the refrigerator or freezer to firm.
You can use peanut butter chips in place of the chocolate

Icebox Sugar Cookies

yields 24   1 point each

Combine 1 cup flour

¼ tsp baking soda

1/8 tsp salt

Set aside
Beat 4 Tbsp stick margarine, softened until light and fluffy. 

Add 2/3 cup sugar gradually until well blended. 

Add 1 tsp vanilla and 1 large egg white; beat well. 

Add flour mixture and stir until just blended. 

Turn dough out onto wax paper, and shape into a 6" log. 

Freeze 3 hours until firm.
Cut into 24 slices and place one inch apart on a baking sheet coated w/cooking spray.
Bake at 350 8-10 minutes 

Cool on wire racks.

Joyce's Peanut Butter Cookies

Makes 3 dozen   2 cookies = 3pts.

Mix together:

1/2 cup brown sugar

1/2 cup white sugar

1/2 cup pumpkin

1/2 tsp vanilla

1 cup peanut butter

1 egg

Sift together and add:

1/2 tsp soda

1 1/2 cups flour

1/2 tsp salt

Roll dough into small balls.  Press flat with fork.  Bake 10-15 minutes @375.

Cobb Salad                                  6points               4 servings

8 oz  Deli 99% fat-free turkey breast, sliced into strips
4 oz low fat swiss cheese, sliced
8 slices turkey bacon, cooked crisply and crumbled
1 egg
2 tomatoes, chopped
8 cups Romaine lettuce, chopped
1/2 cup lite or fat-free blue cheese dressing
METHOD
Arrange toppings on the bed of lettuce and drizzle with 2 Tbs dressing.

Cannellini and Rosemary Spread
1 (19) can cannellini  beans, rinsed and drained
2 Tablespoons fresh lemon juice
2 Tablespoons rosemary leaves
5 drops hot pepper sauce

Puree  the beans, lemon juice, rosemary, and hot pepper sauce in a  food processor.  Scrape into a bowl, cover, and refrigerate  15 minutes to allow flavors to blend.
6 points for the entire recipe

Crockpot Chicken Stroganoff

6 boneless skinless chicken  breasts
16 ounces fat-free sour cream
1 10 3/4 ounce can fat-free  cream of mushroom soup (or any cream soup)
1 package Lipton onion soup mix
Mix all together and put into crockpot.  Cook on low for 4-6 hours or until chicken is tender. 
Calories-355
Fat- 4 g
Fiber- 0
Points 7

Serving ideas:  I sliced a few potatoes, put them in the bottom of the crock, layered half the suce, then added the chicken and topped it off with the other half of the suce.  It was very good.  Almost like scaloped potatoes with chicken.  If you do this, give it more cooking time.  At least 7 hours or more on low.   Adjust points.
 

Roasted Chickpeas

Preheat the oven to 400 F.

Spread rinsed and drained canned chickpeas in a baking pan.  Generously spray with olive-oil cooking spray. Sprinkle with freshly ground pepper.  Roast 10 minutes; stir in finely chopped garlic to taste.  Roast until chickpeas are crisp and browned, about 10 minutes.  Let cool.

½ cup = 2 points

Polenta with Mushroom "Ragu"

Makes 6 servings       4 points each

½ tablespoon olive oil

1 white onion, chopped

2 garlic cloves, chopped

1 pound cremini mushrooms, cleaned, stemmed, and chopped

1 tablespoon dried oregano

1 teaspoon dried basil

½ cup dry white wine

1 (28-ounce) can diced tomatoes

½ teaspoon salt

Pinch crushed red pepper

4 cups Polenta

Heat the oil in a straight-sided nonstick skillet, then add the onion and garlic.  Sauté until the onion is translucent, about 1 minute.

Add the mushrooms, oregano, basil, and ¼ cup of the wine.  Cook covered, 2 minutes.  Stir in the tomatoes, salt, crushed red pepper, and simmer, uncovered, to form a thick stew, about 20 minutes. 
Serve over the polenta.

Per serving: 223 Calories, 3 grams Total Fat, 6 grams Dietary Fiber, 7 grams Protein, 75 mg Calcium

Greek Potato-Zucchini Casserole
6 servings
4points each

One 14 ounce can diced tomatoes
1/4 cup minced dill
2 Tablespoons chopped parsley
2 garlic cloves, minced
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
4 small all-purpose potatoes, peeled and sliced (I use red ones & don't peel them)
2 medium zucchini, sliced lengthwise
2 green bell peppers, seeded and sliced
2 onions, thinly sliced
1 cup crumbled feta cheese

1.  Preheat oven to 350.  Spray a shallow 2-quart casserole with nonstick cooking spray.  In a small bowl, combine the tomatoes, dill, parsley, garlic, salt and pepper.  In the casserole, layer half of the potatoes, zucchini, bell peppers, onions and the tomato mixture; repeat layers.
2. * Bake, uncovered with foil, until the vegetables are cooked through and soft, 11/4-11/2 hours Sprinkle with cheese; bake, uncovered, until the cheese is melted, about 15 minutes.  Cover loosely with foil and let stand 10 minutes before serving.
* I microwave this first to reduce the cooking time in the traditional oven.

Creole Poached Chicken
2 tsp olive oil
1 cup onions, chopped
1 cup green peppers, chopped
1/2 cup celery, chopped
1/2 cup carrots, chopped
4 skinless, boneless chicken breast (3 ounces each)
2 cups canned Cajun style stewed tomatoes
1/2  cup chicken stock
2 tablespoons parsley
1 tsp ground thyme
1/4 tsp salt
1/8 tsp ground red pepper

Sauté vegetables until tender. Stir in chicken, tomatoes, broth, parsley, and seasonings.  Bring to a boil.  Reduce heat and poach, partially covered for 8-10 minutes.  Remove chicken and simmer 4-5 minutes until reduced by half.

Grilled Chicken Breasts with Plum Salsa

4 servings (1 chicken breast and ¼ cup salsa) 4 points

Chicken:

2 teaspoons brown sugar

½ teaspoon salt

½ teaspoon ground cumin

¼ teaspoon garlic powder

4 (4z) skinless, boneless chicken breast halves

2 teaspoons vegetable oil

Plum Salsa:

1 cup chopped ripe plum (about 2-3 plums) Peaches or nectarines will work

2 Tablespoons chopped fresh or 1 teaspoon dried cilantro

2 Tablespoons red onion

2 teaspoons cider vinegar

¼ teaspoons hot sauce

1/8 teaspoon salt

Method:

To prepare chicken, combine the first 4 ingredients, Rub chicken with brown sugar mixture.

Heat the oil in a grill pan or nonstick skillet over medium heat.  Add chicken; cook 6 minutes on each side or until done.

While the chicken is cooking, combine remaining ingredients in a bowl.  Serve with chicken.

Stuffed Mushrooms             

30  mushrooms

½ pound turkey sausage, out of casings

1 small onion, chopped finely

2 gloves of garlic, chopped

¼ cup parsley, chopped

¼ cup seasoned bread crumbs

2  Tbs.   Parmesan

1 egg white

¼ tsp salt

1/8 tsp pepper

Method:

Remove stems from mushrooms and chop.  Brown sausage, mushrooms, onion and garlic in a  nonstick skillet until the meat is brown and the vegetables are tender.   Take off heat and add the rest of the ingredients.  Stuff into mushrooms and bake 20 minutes @ 350.

Serving Size 5

Points per serving 2

Brown Rice Salad

Makes 6 servings   4 Points each

Per 1 cup serving

2 ¼ cups low-sodium chicken broth

1 cup brown rice

3 tablespoons reduced-sodium soy sauce

1 tablespoon seasoned rice vinegar

1 tablespoon fresh lemon juice

1 tablespoon olive oil

1 cup frozen peas, thawed

1 red bell pepper, seeded and diced

1 carrot, diced

4 scallions, thinly sliced

¼ cup golden raisins

2 tablespoons chopped fresh parsley

1.  Bring the broth to a boil in a medium saucepan.  Stir in the rice.  Reduce the heat and simmer, covered, until all the liquid is absorbed and the rice is tender, about 45 minutes.  Remove from the heat; let stand, covered, about 10 minutes.

2.  Wisk the soy sauce, vinegar, lemon juice, and oil in a large bowl.  Add the rice, peas, bell pepper, carrot, celery, scallions, raisins, and parsley; toss well to coat.  Serve at once while still warm or cover and refrigerate until ready to serve, up to 2 days.

Roasted Chicken with Wild Rice Soup

1 6-ounce box long grain and wild rice mix

1 TBS olive oil

1 ½ cups red onion, chopped

1 cup chopped celery

1 cup chopped carrot

2 garlic cloves, chopped

1 8-ounce package sliced mushrooms

¼ cup all-purpose flour

½ tsp tarragon

¼ tsp dried thyme

2 cups water

2 TBS dry sherry

2 15.75-ounce cans ff chicken broth

1 12 ounce can ff evaporated milk

3 cups shredded roasted skinless chicken

• 1. Prepare rice according to directions; set aside.
• 2. Heat oil in a large Dutch oven over medium-high heat. Add chopped onion and next 4 ingredients (onions thru mushrooms), and saute for 6 minutes or until onion is tender. Lightly spoon the flour into a dry measuring cups and level with a knife, Stir the flour, tarragon, and thyme into the onion mixture, and cook for 1 minute, stirring frequently, Add 2 cups water, sherry, broth, and evaporated milk; bring mixture to a boil. Reduce heat, and simmer for 20 minutes or until slightly thick, Stir in cooked rice and chicken; cook for 10 minutes or until thoroughly heated.

8 servings   1 ½ cups each

Potato Soup
4 cans chicken broth
1-24 oz. pkg O'brien hashbrown
frozen potatoes
1 pkg country gravy mix

Whisk together gravy mix &
broth; add potatoes & simmer!
1 cup = 1 POINT
16 servings

Mexican Seven-Layer Salad

¾ lb. lean ground beef (7% fat or less)
2 tsp. chili powder
1 tsp. ground cumin
½ tsp. cinnamon
½ tsp. salt
4 c. shredded romaine lettuce
2 large tomatoes, diced
1 c. canned pinto beans, drained
1 small jicama, peeled and cut into matchstick-thin strips
3 scallions, thinly sliced
1 c. fat free salsa
½ c. fat free sour cream
2 tsp. lime juice

1. Spray a large nonstick skillet with nonstick spray and set over medium heat. Add the ground beef and cook, breaking it apart, until no longer pink. Add the chili powder, cumin, cinnamon and salt. Cook until fragrant; set aside.

2. Layer the lettuce, tomatoes, beans, jicama, and scallions in a large glass salad bowl. Top with the warm ground beef mixture and the salsa.

3. Mix the sour cream and lime juice in a small bowl and spoon on top of the salad. Serve at once.

Per serving: (1 ½ cups) 282 cal, 6 g fat, 12 g fiber Points Value: 5

Rotisserie Chicken (Crock-pot)
1 whole chicken
spray olive oil
Lawry's seasoned salt -no substitutes
Aluminum foil

Crock-pot rotisserie chicken
Clean chicken inside and out. Spray with olive oil spray. Sprinkle with Lawry's. Spray inside of crock with Pam. Note: Do not put any water in the crock. Roll 3 or 4 wads of aluminum foil into 2"-3" balls and put them in the bottom of the crock. The chicken is going to sit on these. Place chicken breast side down in crock on top of aluminum balls.
(The chicken breast sits on the aluminum balls, for the simple fact that the natural juices drain to the bottom of the pot, so with the breast on the bottom the juices stay in the breast instead of draining from the breast keeping the breast super moist!)

Cook on High (will not come out the same on low), 4-6 hours. (3lb. chicken took 4 hours)

You have to use the aluminum to get the deli taste. This chicken tastes very close to one you would buy, precooked, in the deli section of your supermarket

**NOTE** wrap a potato in foil and place them in the bottom of the crock pot
to make the foil balls, then you have both chicken and potatoes cooked to perfection!

Creamy Chicken and Mushrooms       7 pts....Good-sized serving
2 cups uncooked medium egg noodles
cooking spray
1 pound skinless, boneless chicken breast, cut into bite sized pieces
1 teaspoon olive oil
1/2 cup chopped shallots
1 (8-ounce) package pre sliced mushrooms
1/2 cup dry white wine
1 cup fat-free milk
2 teaspoons all-purpose flour
1/3 cup (ounces) spread able cheese with garlic and herbs(I used TJ's)
2 Tablespoons chopped parsley
1/4 teaspoon black pepper

METHOD: Cook pasta according to package directions.  Heat a large nonstick skillet coated with cooking spray over medium heat.  Add chicken, sauté 4 minutes or until done.  Remove chicken from pan, set aside. 

Heat oil in pan over medium-high heat.  Add shallots, sauté 1 minute.  Add mushrooms, sauté 4 minutes. 

Add wine, and cook 3 minutes or until liquid almost evaporates. 

Combine flour and milk and add to pan, cook 3 minutes or until slightly thick. 

Add chicken, cheese, 2 Tablespoons parsley, and pepper, reduce heat, and simmer for 3 minutes or until heated through. 

Serve over pasta. 

Yield 4 servings: 3/4 cup each pasta & chicken.

Cobblers:  There are two basic formulas to follow: one for berries and so-called stone fruits (that is, fruits with a center pit, such as peaches, apricots, plums, nectarines, and cherries); and one for apples or pears.

Follow either recipe and use the fruit of your choice; stir everything together in a large bowl, pour into a 9-inch square pan, and set it aside while you make the topping.

FRUIT FORMULA I: FOR BERRIES AND STONE FRUITS
5 1/2 cups berries or pitted chopped stone fruits
1/4 cup sugar
2 tablespoons quick-cook tapioca (such as Kraft's Minute Tapioca)
1 tablespoon lemon juice
1 teaspoon almond extract

FRUIT FORMULA II
5 cups sliced, cored, peeled apples and/or pears
1/3 cup sugar
1 tablespoon lemon juice
1 teaspoon vanilla
1 tablespoon quick-cook tapioca (such as Kraft's Minute Tapioca)
1 tablespoon all-purpose flour

Once you've got the filling made, you can put two kinds of toppings over it: a crisp and lacy one with oats and a touch of cinnamon; or a tender biscuit topping sweetened with brown sugar. Mix and match - either topping will work over either fruit mixture. Simply mix the ingredients for the topping of your choice in a large bowl with a fork until well combined, then crumble the oat topping or drop the biscuit topping evenly over the fruit base.

OAT TOPPING
1/2 cup all-purpose flour
1/2 cup rolled oats (do not use quick-cooking oats)
1/2 cup sugar
1/4 cup finely chopped walnuts
1/4 cup canola oil
1 teaspoon vanilla extract
1 teaspoon ground cinnamon

BISCUIT TOPPING
1 cup all-purpose flour
1/2 cup non-fat milk
1/3 cup rolled oats (do not use quick-cooking oats)
1/4 cup packed light brown sugar
1/4 cup canola oil
2 teaspoons baking powder

Bake the cobbler in the center of a preheated 375°F oven until the fruit starts to bubble and the topping is lightly browned, about 45 minutes. Any combination yields ten 1/2-cup servings.

6 servings

6 Weight Watchers Points

 This recipe is great on pasta or add a can of beans to make chili!

 1 tablespoon canola oil

2 onions, chopped

1 green bell pepper chopped

2 garlic cloves, minced

½ teaspoon ground cumin

1 teaspoon chili powder

1 pound ground turkey breast

1 cup ketchup

2 tablespoons packed dark brown sugar

2 tablespoons Worcestershire sauce

½ teaspoon salt

6 hamburger rolls, split

 Method:             

In a large nonstick skillet, heat the oil.  Sauté the onions, peppers, and garlic until softened, about 5 minutes.  Stir in the cumin and chili powder; when the vegetables are coated with the spices, stir in the turkey; cook, breaking apart the meat with a wooden spoon, 3 minutes.  Add the ketchup, brown sugar, Worcestershire sauce, and salt; cook until the sauce is slightly thickened and the turkey is cooked through, 4-5 minutes.  Toast the rolls, if desired, and top with the turkey mixture.

Easy Chicken Florentine with Spaghetti  

Serves 4     9 points each with the pasta

Ingredients:

2 teaspoons olive oil

1 small onion, chopped

2 (10- ounce) packages frozen leaf spinach, thawed

½ teaspoon salt

¼ teaspoon black pepper

4 (5 ounce) skinless boneless chicken breasts

1 cup shredded fat-free mozzarella cheese

2 Tablespoons grated parmesan cheese

4 ounces whole-wheat spaghetti

2 slices bacon, crisp cooked and crumbled

½ cut fat free marinara sauce, heated

Method:

Heat 1 teaspoon of oil in a large nonstick skillet over medium high heat.  Add onion and cook until softened, about 5 minutes.  Add the spinach, ¼ teaspoon of salt, and the pepper to the skillet.  Cook until most of the liquid is evaporated, about 5 minutes longer.  Spoon the spinach mixture evenly into the prepared baking dish.

Wipe out the skillet.  Add the remaining 1 teaspoon oil to the skillet and set over high heat.  Sprinkle the choke with the remaining salt.  Place the chicken in the skillet and cook just until browned, about 2 minutes on each side.

Arrange the chicken over the spinach mixture in one layer; sprinkle evenly with the mozzarella and parmesan.  Bake until the cheeses are melted and the chicken is cooked through, about 20 minutes.  Sprinkle with bacon.

Meanwhile, cook the spaghetti according to the package directions; omitting the salt if desired.  Drain.  Toss together the pasta and the marinara sauce.  Serve with the chicken.

Black Bean Brownies

1 Box Betty Crocker Low Fat Fudge Brownie Mix
1 (15 oz.) Can Black Beans, rinsed and drained
1 Cup Water 

Preheat oven to 350 degrees.  Puree the beans and water together until smooth. Stir into the brownie mix until combined. Spray a 9X13 pan with non-stick cooking spray. Pour the mixture into the pan and bake for 25-27 minutes or until a toothpick inserted 2 inches from the side of the pan comes out almost clean. Cool completely and then cut into 24 pieces.

Don't worry, you can't taste the beans. This brownie is more like a dense cake like brownie.
Serves: 24

2 points per serving

Per Serving: 102 Calories; 2g Fat (15.2% calories from fat); 2g Protein; 20g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 131mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat.