Serves 12 : 5 points per serving
1- 16 oz. package linguini pasta
Non-Stick cooking spray
1 onion, diced
1 box mushrooms sliced or quartered
1 bag frozen vegetables your choice
1 red or yellow pepper largely diced
1 large bag fresh bean sprouts or 1 can bean sprouts drained and chopped
1-2 cans chineese vegetables drained
1 can water chestnuts
1/2 bottle oyster sauce
soy sauce to taste
Cook linguini until almost done then drain.
While linguini is cooking, spray and quickly stirfry onion, mushrooms, peppers, frozen vegetables and water chestnuts. While still somewhat crunchy, add the chinese vegetables, bean sprouts and drained linguini. Add oyster sauce and soy sauce to taste.
Toss everything together and continue cooking until linguini is cooked to desired tenderness (if the linguini gets sticky during tossing, give a brief spritz of olive oil spray) Serve immediately
serves 4: 4 points per serving
4 - 4 oz. boneless skinless chicken breasts 1 cup ketchup
1 12 oz. diet coke
Mix ketchup & diet coke & pour over chiken and bake at 350 degrees for 30-45 minutes. Can be cooked in the crockpot.
Core or Flex Serves 6 = 6 points per serving
1 1/2 cup cooked brown rice
12 oz. boneless, skinless chicken breasts
1 15 oz. can tomatoes
1 10 oz. can rotel tomatoes
1 15 oz. can black beans, rinsed and drained
1 can yellow corn drained
1 cup chopped green peppers
1 cup chopped sweet red peppers
1 Tablespoon chili powder
1 Tablespoon ground cumin
4 cloves minced garlic
1 cup Fat free mozzeralla cheese
Preheat oven to 400 degrees. Spread rice into shallow 3 quart casserole dish sprayed with Pam. Top with chicken chunks. In a bowl, combine tomatoes, rotel, beans, corn, peppers, seasonings, and garlic; pour over chicken and bake for 45 minutes.
Serves 1 Points:3
1 oz. lean roast beef, chipped or sliced thin
1 wedge laughing cow lite cheese
1 lite hot dog bun (1 point)
Desired amount of bell pepper, sliced thin
Desired amount of onion, slced thin
Black pepper
Spray a small skillet with non-stick cooking spray. Cook the bell pepper and onion over medium low heat until tender. Add roast beef to the skillet along with the cheese. Use a spatchula and break the cheese up a bit. Cook and stir until the beef is hot and the cheese has melted. Sprinkle with desired amount of black pepper. Serve in the hot dog bun. The bun can be toasted prior to serving (optional)
Serves 4 = 4 points per serving
4 Boneless, skinless chicken breasts 4 oz. each
1 package taco seasoning mix
1 cup salsa
2 Tablespoons cornstarch
1/4 cup fat free sour cream
Spray crock pot with cooking spray; add chicken breasts, sprinkle chicken with taco seasoning. Top with salsa. Cook on low for 6 hours. When ready to serve, remove chicken from crock pot, place cornstarch in a little water, mix well and stir in salsa in crock pot. Stir in sour cream; mix well and pour sauce over chicken and serve.
Serves 4 = 5 Points per serving
1 can reduced calorie croissant rolls
3/4 cup chicken broth
2 chicken breasts cooked and diced
1-16 oz. package frozen vegetables, your choice (I use broccoli, cauliflower carrot blend)
1 cup mushrooms, diced
1 cup diced onions
1/2 teaspoon ground pepper
1 Tablespoon cornstarch
1 egg white
2 Tablespoons skim milk
Preheat oven to 350 degrees. Mix all ingredients into saucepan, except croissant rolls. Stir until mixture thickens. Place in a 9 inch pie pan. Cover with the croissant rolls. Bake 25 to 30 minutes until rolls are nicely brown.
Core or Flex
Makes 12 large muffins: 2 points per muffin
1 pound ground turkey
2 cups diced green pepper
2 cups onions, chopped
1/2 cup diced celery
1/2 teaspoon garlic powder
salt & pepper to taste
1 small can mushrooms
3/4 cup egg beaters or egg whites
1/4 chopped pimentos
1/2 cup uncooked oatmeal
Mix ingredients together and fill 12 large muffin cups in equal portions. Gake at 375 degrees for 40 minutes or until done.
8 servings = 4 points or
4 servings = 8 points
16 oz. ground beef, turkey, sausage or veal (I use turkey sausage)
1 cup chopped onion
1/3 cup chopped green pepper
1/3 cup chopped celery
1 small can green chilies
1 clove chopped garlic
2 cup rotel tomatoes or 2 small cans
1 cup kidney or pinto beans
1 Tablespoon worchestire sauce
2 beef boulion cubes
1-2 Tablespoons chili powder or 1 package chili seasoning
1 small head cabbage, steamed or 1 medium head diced and cooked
1/4 cup parmesan cheese
Preheat oven to 350 degrees. In large skillet, put cooked meat, onion, green pepper, celery & garlic. Cook together for 5-8 minutes. Add tomatoes, beans, worchestire sauce, boulion cubes, green chilies and chili powder. Simmer for 25 minutes. To serve, divide meat mixture in greased 9X13 pan, over cabbage leaves, sprinkle with parmesan cheese and bake 15 minutes.
Serves 10 Points= 6
7 Cups corn flakes, crushed into 1 3/4 cups
1 egg
1 cup fat free milk
1 cup all purpose flour
1/2 teaspoon salt
1/4 teaspoon pepper
3 pounds boneless, skinless chicken breasts (I use chicken tenders)
3 Tablespoons melted margarine
Place corn flakes in shallow dish or pan. Set aside. In small mixing bowl, beat egg and milk slightly. Add flour, salt and pepper. Mix until smooth. Dip chicken in batter. Coat with cereal. Place in single layer baking pan. Drizzle with margarine. Bake at 350 degrees for 45 minutes or until chicken is tender and no longer pink and juices runs clear. Do not cover pan or turn while baking.
Serves 4: Points 5
4- 6 oz. tilapia fillets
cooking spray
1/3 cup (about 1 1/2 oz.) grated parmesan cheese
1/4 cup low fat mayo
2 Tablespoons minced green onions
1/4 cup dry bread crumbs
1 teaspoon dried basil
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper
Preheat oven to 400 degrees. Place fish on a foil-lined baking sheet coated with cooking spray. Combine cheese, mayo and onions, spreak evenly over fish. Combine bread crumbs and remaining ingredients; Sprinkle evenly over fish. Lightly coat fish with cooking spray. Bake at 400 degees for 10-15 minutes or until fish flakes easily with a fork. Calories 241 fat 5 grams fiber 7 grams.
Serving size = 1 roll up = 4 points
1- 8 count reduced fat crescent rolls
1 can reduced fat cream of chicken soup
1 can skim milk
2 cups cubed cooked chicken breast
1/4 cup fat free shredded cheese
1/2 teaspoon dry mustard
1/4 teaspoon black pepper
Mix together cheese & chicken divide chicken & cheese mixture between the 8 rolls. Placing chicken on the large end of the roll. Carefully roll it up from the large end and place seam side down in a baking dish. Place any remaining chicken & cheese in dish over and around balls. Mix together the soup, milk, mustard & pepper. Pour over the crescent rolls and bake at 350 degrees for 30 minutes or until brown.
Serves 8 = 4 points per serving
2 cups minute rice
1 can fiesta cheese nacho soup
1 can 98% fat free cream of celery soup
1 can 98% fat free cream of chicken soup
16 oz. package frozen broccoli
1 can rotel tomatoes
1 can mushrooms
Mix all together and pour into a 9X13 pan. Bake at 350 degrees for 30 minutes.