(nutritional values are listed where possible)
submitted by Steph:0)
2 boned and skinned chicken breasts
4 tablespoons light margarine -- melted
4 tablespoons Frank's (durkee) red hot sauce
4 cups romaine lettuce -- torn bite-sized
4 tablespoons blue cheese salad dressing
Cut up the chicken breasts into bite sized pieces and cook in a non-stick skillet until cooked through and slightly crispy.
In a separate bowl, add the hot sauce to the melted margarine until the taste suits you. I find a half and half mixture gives a good flavor without too much burn.
Add the chicken to the sauce and toss until well coated. Allow it to soak for a few minutes for a stronger taste.
Wash and tear the romaine into bite-sized pieces and arrange on two plates. Add any other desired salad veggies. Top with the chicken and the blue cheese dressing on the side.
Servings: 4
Units: Per serving = 5
You can save on points by either using less dressing or a light version.
VARIATION:
Dredge the chicken in flour and cook in a few tablespoons of vegetable oil. Drain on paper towels and then combine with the sauce mixture. Per serving this way = 8 units
LIGHTER VARIATION:
Stir fry the chicken pieces and put on salad plain. Mix one serving of Blue Cheese dressing with Durkee Hot Sauce to make a spicy dressing. This way you eliminate the margarine in the sauce.
Submitted by: Amy
3 cans chicken broth
10 ounces Ro-tel tomatoes
2 pounds frozen broccoli
16 ounces Velveeta Light, recipe called for 10 oz
Combine broth, tomatoes and broccoli in a large pot, bring to a boil. Simmer for about 45 minutes, or until broccoli is to desired tenderness. Remove from heat and stir in Velveeta.
For a creamier soup run it through the blender before adding the cheese.
This freezes well.
130 Calories; 5g Fat (33.9% calories from fat); 12g Protein; 12g Carbohydrate; 3g Dietary Fiber; 24mg Cholesterol; 1327mg Sodium. Exchanges: 2 Lean Meat; 1 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates.
Submitted by: Steph:0) (never made this one, so not sure how it tastes)
Soup serves 4
calories per serving 50
0 points
1 medium butternut squash, peeled, de-seeded and chopped(or 1 can of pumpkin)
1 large onion, chopped
3 celery sticks, chopped
2 vegetable stock cubes, dissolved in 900ml (1 1/2 pints) hot water
1/2 teaspoon ground cumin (optional)
1/2 teaspoon ground coriander (optional)
salt and freshly ground black pepper
fresh coriander or chives to garnish
1) Put the squash, onion and celery into a large saucepan and add the stock, cumin as well as coriander - if using.
2) Bring up to the boil, then reduce the heat and simmer for about 20-25mins until all the vegetables are tender.
3) Transfer the soup into a blender or a food processor and blend until smooth and velvety.v 4) Return to the saucepan and reheat gently. Season to taste, then serve in warmed soup bowls, garnished with either fresh coriander or snipped chives.
Tip: When in season, you can make this soup with pumpkin instead of squash. It's a perfect recipe for Halloween night - but a CAN of pumpkin makes too much and its not nearly spicy enough.
Submitted by: Amy
1 cup rotini, uncooked
14 1/2 ounces chicken broth
1 pound boneless skinless chicken breast
30 ounces spaghetti sauce, chunky w/ onion and mushroom
1 med. onion, chopped
1/2 tsp. garlic, puree
1/3 tsp. Italian seasoning
14 1/2 ounces stewed tomatoes
1 cup chopped asparagus --- I omitted this due to price.
Cook rotini about 10 min.; drain & set aside. Cut chicken into 1" dice. Combine chicken, spaghetti sauce, chicken broth, onions, garlic, Ital. seasoning, tomatoes & asparagus. Cook until vegetables are tender & chicken is cooked - 20 to 30 min. Add rotini & cook until heated through.
Serve, sprinkled with grated cheese for added flavor if desired
This also freezes well.
4 units
243 Calories; 6g Fat (22.4% calories from fat); 18g Protein; 30g Carbohydrate; 5g Dietary Fiber; 33mg Cholesterol; 800mg Sodium. Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 4 1/2 Vegetable; 1 Fat.
Submitted by: Steph:0)
serves 4
cals per serving 452
chicken or veg stock cubes, dissolved in 1 1/2 pints (900ml) hot water
1 bunch of spring onions or leek, trimmed and finely sliced
1 carrot, finely sliced
1 red pepper, deseeded and finely sliced
90g (3oz) bean sprouts
90g mushrooms sliced
1 teaspoon soy sauce
2 teaspoons sweet chili sauce (optional)
1 teaspoon Chinese five spice seasoning
Chopped fresh chives or parsley, to garnish
salt and freshly ground black pepper
1)Pour the stock into a large saucepan and add the spring onions or leek,carrot and red pepper. Bring up to a boil, then cover and reduce the heat, simmer for 5 minutes.
2) Add the bean sprouts, mushrooms and five spice seasoning. Cook for 3-4 more minutes, and then add the soy and chili sauce, if using, plus a little salt and pepper.
3) Ladle the soup to warm bowls and serve garnished with either chopped fresh chives or parsley.
Submitted by: Stephanie K.
Makes 6 1 cup Servings
1 white onion, chopped
1 tablespoon crushed garlic
1 head cauliflower, broken in florets
3 cups low-sodium fat free chicken broth
1 12 oz can evaporated skimmed milk
1/4 tsp. freshly grated nutmeg
Salt to taste
1/2 tablespoon fresh chopped Parsley
1. Preheat a large nonstick saucepan to Dutch oven over medium high heat.
2. Spray the pan with nonstick cooking spray. Saut� the onions and garlic, stirring constantly, until tender and translucent, about five minutes.
3. Add the cauliflower and cook, stirring, until heated through, about five minutes.
4. Add the broth; bring to a boil. Reduce the heat to medium-low and simmer, covered, until the vegetable can be easily mashed, about ten minutes.
5. Transfer to a blender or food processor and puree with the parsley.
6. Pour the puree back into the saucepan. Over low heat, stir in the evaporated milk, nutmeg, and salt; heat to serving temperature, about one minute.
Units: 1
Into a saucepan put one large onion, chopped, and one head of cauliflower, broken into florets. Put in a couple of bay leaves, half a teaspoon of coriander, salt & pepper. Crumble in a vegetable or chicken stock cube and pour over enough boiling water to just cover. Bring back to the boil and simmer for around 15 mins. Take out the bay leaves and process in the blender. Mmm, so delicious and creamy you'd never think it was point-free.
Recipe By: Erin Ratliff
3 med leeks -- minced (works out to about 3 cups)
1 med onion -- minced (works out to about 1 cup)
1/2 c chicken broth
4 med potatoes -- peeled and sliced thinly (works out to about 4 cups)
4 c chicken broth
Sautee leeks and onion in 1/2 c chicken broth. Add potatoes and remaining chicken stock. Simmer until tender (approximately 15-25minutes). Cool for 10 minutes. Blend until smooth, reheat and serve.
Per serving: 176 Calories; 1g Fat (7% calories from fat); 3.2 g DietaryFiber; 9g Protein; 33g Carbohydrate; 1mg Cholesterol; 721mg Sodium FoodExchanges: 1 1/2 Starch/Bread; 1/2 Lean Meat; 1 Vegetable
Makes approximately 10 - 1 cup servings
serves 4
cals per serving 75
spray cooking oil
1 large onion, chopped
2 garlic gloves, crushed
1 red or green pepper, de-seeded and chopped
1 tablespoon paprika
400g can chopped tomatoes with herbs
1 tablespoon tomato puree
2 veg stock cubes dissolved in 1 1/4 pints (750ml) hot water
salt and freshly ground black pepper
chopped fresh parsley or coriander, to garnish
1) Heat a large saucepan and spray 2 or 3 times with spray cooking oil. Add the onion, garlic, pepper and carrots and cook, stirring gently, over medium heat for 3-4 minutes until softened. Add the paprika and stir well.
2) Add the tomatoes, tomato puree and stock to the sauce pan. Bring slowly to the boil, and then simmer gently without a lid for 20-25 mins until the vegetables are quite tender.
3) Transfer approx half the soup to a blender and blend until smooth. Return to the saucepan with the unblended soup, to give a chunky texture.
4) Reheat the soup, season with salt and pepper and pour into 4 bowls. Serve,sprinkled with fresh herbs
shared by Laurie
This Chili will go from cans to the dinner table in about 15 minutes and it ROCKS!
1 can kidney beans
1 can of pinto beans
1 can of chili beans(not dennisons chili, but just chili beans)
1 can of corn
1 can of stewed tomatoes
1 can of diced tomatoes (zesty rocks)
1 package of DRY ranch dip mix
1 pack of taco seasoning
1 lbs of lean turkey or X-TRA lean hamburger
Brown the hamburger and add taco seasoning like you would do with tacos..SET ASIDE.
Open all the cans ~DRAIN ONLY THE CORN pour all the cans into your pot start simmering.
Once the pot is bubbly add the taco meat. Wait a minute or so and then add the dry ranch seasoning. Stir and let it get to a bubble again.
SERVE and enjoy
(also 1.5 cups is 3 WW points!) This chili is so good, cheap and quick. Let me know if you try it!
shared by Bonnie (she thinks it's from the Healthy Heart Book)
2 lbs beef
1 can kidney beans
1 can pinto beans
1 can corn
2 cans tomatoes, chopped diced (however you like
your tomatoes?)
1 can green chilis
1 sm onion
1 pkg taco seasoning
1 pkg ranch salad dressing seasoning (Kraft?)
1/4 cup pace pacante sauce
You dice and brown the onion first in whatever you use, could use a bit of chicken broth, then add beef and brown, then in a large deep boiling/soup pan pour the browned meat and onion, and add all cans
of everything, ALL meaning water and all, and add pkgs of seasoning, and just heat until nice and hot! Really good with corn bread too! She didn't say add any water, so If it looks thick after you've added all ingreds. then I'd add a little a cup at a time or something but I don't remember her adding any either??
shared and concocted by Steph
Put 5 1/2 cups of chicken broth a 3lbs of cubed russet potatoes in a stock pot. (I prefer the skin on, but you can peel the potatoes if you want to) Boil until potatoes are tender but not mushy --about 10 minutes. Remove from heat.
Microwave 8 slices of bacon. Retain 1 tbsp of drippings and chop the bacon.
Melt 1 tbsp butter with retained drippings in skillet over medium-high heat. Add 1 large onion, chopped, and 2 garlic cloves, minced. Saute until onion is tender, about 5 minutes. Stir in 1 cup of liquid from the potatoes.
Stir onion mixture into potatoes and broth. Add 1/2 cup skim milk and simmer until soup is slightly thickened--about 10 minutes. Season with white pepper and salt. Puree the mixture in a blender or food processor. Serve sprinkled with the chopped bacon and shredded cheddar cheese.
**Variation -- add bacon and cheese while cooking and before pureeing.
This does not freeze well.
4 points per cup
shared and created by Steph
In a large stock pot, sautee:
2 tbsp butter or marg
2 carrots, finely chopped
2 celery stalks, finely chopped
Add:
4 cups chicken broth
2 cups of frozen corn
In small saucepan, blend with a whisk:
1/2 cup milk (skim is fine)
2 tbsp flour
Stir until well blended, then add:
1/4 cup shredded cheddar cheese
Add cheese mixture to stock and stir well. Then add:
1 1/2 cups more milk
1 tsp paprika
1 tbsp parsley
salt and pepper to taste
crumbled bacon (optional)
Let cook until veggies are tender and flavors blend. It changes consistency with freezing (cheese curdles) but flavor is still good.
4 points per cup
shared and created by Steph
Cook 2 cups of rice
Add:
4 cups chicken broth
1 small onion, chopped
a package mushrooms, sliced
parsely, salt, pepper and other seasonings to taste
Simmer until onions are tender and mushroom juices have flavored the broth.
You can make this with less broth and drain it off and serve the rice mixture as a side dish.
shared by Ann S
1 can (14.5 oz) Del Monte Fresh Cut Whole New potatoes, drained & cubed
1 can (14.5 oz) Del Monte Fresh Cut Sliced Carrots, drained
1 can (14.5 oz) Del Monte Fresh Cut Zucchini with Italian-Style Tomato Sauce
1 can (14.5 oz Del Monte Fresh Cut Diced tomatoes with Basil, Garlic & Oregano
1 can (14 oz) chicken or beef broth
Combine all ingredients in large pot. Bring to a boil; then reduce heat
and simmer 3 minutes. Season to taste with salt and pepper.
POINTS: 3 for the WHOLE POT!
Not sure what to put in that salad? Try some of these suggestions!
Cabbage
Lettuce
Broccoli
Carrots
Cucumbers
Green Onion
Celery
Tomatos
Croutons
Bell Peppers
Baby Spinich
Romaine lettuce
Grapes
Gorgonzola
Dried cranberries
Red peppers
Pears
Apples
Cherry tomato
Bean Sprouts
Snow Peas
Shredded red cabbage
Shredded carrots
Tuna
Olives (green or black)
Feta Cheese
Cottage Cheese
Peanuts
Black Beans
Pinto Beans
Chick Peas
Organic mixed baby greens
Thinly sliced smoked turkey breast
Cooked chicken
Cooked steak
Pickled Banana Peppers
Frozen Peas
Scallions
Fat free/reduced fat cheese
Crumbled Blue Cheese
Crumbled Bacon
Toasted Pecans
Walnuts
Chopped Hardboiled Egg
Chow Mein Noodles
Baby Corn
Sliced mushrooms
Onions
Grape Tomatoes
Sunflower Seeds
Raisins
Edemame beans
Ground beef with chili powder (top with fat free sour cream and salsa)
Seafood sticks/artificial crab legs
Fresh Green Beans
Grilled Veggies
Artichoke hearts
Heart of Palm
Toasted Pita strips
Member Suggested Dressings:
*put pepper on it and squeeze a little lemon juice over it!
*4 oz tuna with 1 tbs mayo --I actually toss all the veggies with the tuna so that the tuna acts as a dressing.
*Newmans honey mustard, oil and vinegar, light balsamic vinegrette, or sesame ginger
*Malt vinegar
*Lite done Right dressings
*Renee's Lighthouse dressings -especially the Greek feta!
*Balsamic
*Olive oil & vinegar
*South Beach Diet Ranch
*apple cidar vinigar w/ sunflower oil & whatever spices I feel like
*Light Done Right Catalina
*reduced calorie French
*Trader Joe's
*olive oil, balsamic vinegar and dijon mustard
*oil & vinegar with crubmled blue cheese in it --let it sit for an hour and stir so some of the cheese disolves
*blue cheese dressing with Durkee's Hot Sauce mixed in for a Buffalo Wing dressing...don't need much!
*oil, red wine vienegar and raspberries --mash the raspberries slightly to let their juice mix
*salsa