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Creole Pork and Beans
Recipe adapted from Emeril's New New Orleans Cooking
Servings: 6 -- Points: 5 points per serving
2 cups great northern beans, soaked overnight
3 slices bacon
1 tablespoon olive oil
16 ounces pork tenderloin
salt and pepper
1 teaspoon essence
1 medium onion, chopped
1 medium green bell pepper, chopped
1/4 teaspoon cayenne
1/4 cup chopped green onions
1 tablespoon minced garlic
6 ounces beer
6 ounces chicken stock
3 tablespoons creole mustard
1 teaspoon worcestershire sauce
1/2 teaspoon hot pepper sauce
Cook beans in fresh water until tender, about 1 hour. Season pork tenderloin with essence, salt and pepper.
Cut bacon into small pieces and fry in dutch oven until browned. Remove to paper towel to drain. Add olive oil to pan and brown pork tenderloin on all sides. Remove to plate. Saute onion, peppers and garlic until translucent Sprinkle with cayenne and add green onions.
Return meat to pan and add beer and chicken broth. Stir in mustard, hot sauce and worcestershire sauce. Turn heat to low and braise meat until medium well done. Add back beans and stir carefully to mix. Heat beans through. Slice meat and serve with hearty helping of beans.
Asian Noodle Soup
Serves: 6 -- 4 points per serving.
48 ounces chicken broth
2 cloves garlic minced
1 tablespoon ginger minced
2 cups pea pods trimmed and sliced
1 head bok choy cleaned and chopped
1 cup water chestnuts sliced
1 cup bamboo shoots sliced
5 ounces ham julienned
4 ounces angel hair pasta
Mix all ingredients, except noodles, in a soup pot. Simmer about 20 minutes until vegetables are tender. Cook pasta according to package directions in a separate pot. Add drained noodles to soup right before serving.
Chicken with Snow Peas
Recipe By: Patty Pulliam (designwest@ameritech.net)
Servings: 4 -- POINTS: 7 points per serving
1 pound skinless boneless chicken breast
1 tablespoon cornstarch
1 tablespoon dry sherry
8 ounces shiitake mushrooms, fresh
8 ounces bamboo shoots
vegetable oil spray
SAUCE
1 tablespoon soy sauce
1 teaspoon sugar
1/2 cup chicken stock
1 tablespoon cornstarch, dissolved in water
2 cups Minute instant brown rice
Remove all visible fat from chicken and cut into bite size pieces. Marinate in cornstarch, one teaspoon soy sauce and sherry. Slice mushrooms. Remove stems from pea pods.
Heat oil in wok. Add snow peas and stir fry until covered with oil. Add chicken stock. Cover and cook about 30 seconds until jade green. Remove and drain. Stir fry chicken until no longer pink. Add mushrooms and bamboo shoots and stir fry for one additional minute. Add back snow peas and toss to heat. Make well in center of wok or skillet and add sauce mixture. Stir until it starts to thicken, then mix in chicken and vegetables. Serve over rice.
Meat Loaf
Recipe By: WW w/ modifications by Patty
Servings: 4 -- POINTS: 8 points per serving.
3/4 pound lean beef
1/2 pound Turkey Breakfast Sausage
1/2 cup tvp granules
2 ounces College Inn chicken broth
1/2 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped green bell pepper
1 teaspoon minced garlic
1 large egg, slightly beaten
1 slice wheat bread, torn into pieces
2 tablespoons ketchup
salt and pepper
vegetable oil spray
Reconstitute TVP in chicken broth. Preheat oven to 350 degrees. Mix all ingredients except vegetable oil spray and ketchup in a large bowl until just blended. Pack mixture into a loaf pan coated with cooking spray. Spread ketchup over top. Bake for 1 hour or until meatloaf registers 160 degreees. Let loaf stand in pan for about 10 minutes before slicing and serving.
Ham & Hash Brown Casserole
Recipe By: BH&G New Dieter's Cookbook
Servings: 8 -- Points: 5 per serving
3 tablespoons all-purpose flour
1 3/4 cups evaporated skim milk
3/4 teaspoon dry mustard
1/4 teaspoon pepper
1 dash salt
4 ounces light cheddar cheese
8 ounces fat free sour cream
1/2 pound ham, chopped
2 pounds frozen hash browns
1 whole bell pepper, chopped
1 medium onion, chopped
Combine flour and 1/2 cup milk, stirring until smooth. Combine flour mixture, remaining 1 1/4 cups milk, mustard, pepper and salt in a medium saucepan, stirring well. Cook over medium heat, stirring constantly until milk mixture is thickened and bubbly. Remove from heat; add cheese, stirring until cheese melts. Stir in sour cream.
Combine cheese mixture, ham, and hash browns in a large bowl, stirring well. Spoon potato mixture into a 13 x 9 x 2 inch baking dish coated with cooking spray. Cover and bake at 350 degrees for 30 minutes. Uncover and bake 30 to 35 additional minutes or until golden.
Hearty Sausage-Bean Chili
Servings: 6 -- Points: 7 points per serving
6 patties of turkey breakfast sausage
1 cup onion, chopped
1/2 cup bell pepper, chopped
1/2 cup celery, chopped
15 ounce can spicy chili beans
15 ounce can black beans
32 ounce can stewed tomatoes
Saute sausage with onions, peppers, and celery until sausage is browned and crumbly. Add beans and tomatoes. Bring to a boil, reduce heat, and simmer, uncovered, for about 30 minutes, or until thickened, stirring ocassionally.
Citrus Chicken with Roasted Corn Relish
Servings: 4 -- Points: 5 points per serving
4 skinless chickn breast halves
2/3 cup fresh lime juice divided
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon salt
1/4 teaspoon ground red pepper divided
olive oil spray
16 ounces frozen corn kernels
1 cup red bell pepper chopped
1 cup onion chopped
2 tablespoons fresh cilantro chopped
fresh cilantro sprigs
Place chicken in a heavy-duty, zip-top plastic bag. Reserve 1 tablespoon lime juice; pour remaining juice over chicken. Seal bag, and shake until chicken is well coated. Marinate in refrigerator 1 hour, turning bag occasionally.
Combine cumin, chili powder, salt, and 1/8 teaspoon red pepper in a small bowl. Remove chicken from marinade, discarding marinade. Sprinkle chicken with cumin mixture.
Coat rack of a broiler pan with cooking spray. Place chicken, skinned sides down, on rack; broil 8 inches from heat (with electric oven door partially opened) 25 minutes. Turn chicken, and broil 15 additional minutes or until done. Set chicken aside, and keep warm.
Coat a large nonstick skillet with cooking spray. Place skillet over medium-high heat until hot. Add corn, peppers and onions and remaining 1/8 teaspoon red pepper; sauté until corn is lightly browned and tender. Spoon corn evenly onto individual serving plates; top each serving with chicken. Drizzle evenly with reserved 1 tablespoon lime juice, and sprinkle with chopped cilantro. Garnish with cilantro sprigs, if desired.
Broccoli/Cauliflower Casserole
Servings: 4 -- Points per serving: 5
2 cups cauliflower flowerets
2 cups broccoli flowerets
1/2 cup mushrooms, chopped
1 cup light cheddar cheese, shredded
5 ounces ham cubes
1 cup light sour cream
1 cup onion, diced
1 can lowfat cream of chicken soup
2 cups cheese croutons
vegetable oil spray
Preheat oven to 350 degrees. Cook and drain cauliflower, broccoli and onions. Spray a 3-quart casserole dish with vegetable oil spray. Mix sour cream and cream of mushroom soup. Add cheese, onions, cauliflower and broccoli. Pour into casserole dish. Spray croutons with vegetable oil spray. Top casserole with croutons. Bake covered, for 20-30 minutes or until croutons are browned and casserole is bubbly.
Tomato Vegetable Soup
Servings: 12 -- Points: 2 points per 2 cup serving (not counting the optional pasta)
1 tablespoon olive oil
1 large onion, chopped
2 stalks celery, chopped
3 large garlic cloves, minced
1 cup carrots, chopped
1 medium zucchini, chopped
2 large ears of corn, cut kernels off ears
4 medium potatoes, chopped
4 medium tomatoes, peeled, seeded and chopped
6 cups tomato puree
6 cups chicken broth
1/2 cup fresh basil leaves, chopped
1 tablespoon fresh thyme, minced
2 bay leaves
salt and pepper
Saute onions, celery and garlic in the olive oil in the bottom of a dutch oven or other soup pot. When tender, add remaining ingredients. Simmer 15-20 minutes until vegetables are tender.
NOTES:
This freezes really well. I put it in 2-cup deli containers and had lunches ready for a week!
I had a lot of tomatoes from the garden, so I whizzed them in the blender, then strained out the skin and seeds. It came out the consistency somewhere between sauce and juice. I guess you could use a combo of these if you didn't want to make your own. Or use V-8.
You can use any veggies you want. I actually added broccoli stems the first time I made it. I peeled them them chopped them up and dumped them in.
1/4 - 1/2 cup of small pasta shapes per serving is good with this, too, but cook it separately and add to soup in the serving bowl. If you add it to the soup kettle, it will soak up all the juice and get mushy.
Patty's Gumbo
Servings: 12 -- Points per serving: 7
2 tablespoons flour
1 tablespoon olive oil
2 cups celery, chopped
1 large yellow onion, chopped
2 cups bell pepper, chopped
1 cup carrots, chopped
3 cloves garlic, chopped fine
4 large tomatoes , chopped
6 cups chicken broth
1 teaspoon thyme
1 teaspoon basil
3 bay leaves
2 tablespoons worcestershire sauce
1 teaspoon hot pepper sauce
1 teaspoon salt
1/2 teaspoon black pepper
1 1/2 pounds okra, sliced (fresh or frozen)
1 pound turkey smoked sausage
9 cups rice, cooked
Heat a large frying pan and add flour. Toast until flour is browned. Remove from heat. In a large soup pot, add the oil, then saute the celery, onion, green pepper, carrot, garlic and tomatoes and cook, stirring all the time, until amost tender. Stir in the flour to coat the veggies. Add the chicken stock and seasonings and simmer a few minutes until vegetables are tender.
While vegetable mixture is simmering, slice sausage into bite size chunks and brown in skillet. When ready, add to vegetable mixture. Simmer and stir about 30 minutes until it starts to thicken. Add okra and simmer another 10-15 minutes. Serve about 1 1/2 cups gumbo over 3/4 cup cooked rice and pass the hot sauce!
Spaghetti Squash Ole
Recipe from: BH&G New Dieters Cookbook
Servings: 6 -- Points per serving: 8
1 spaghetti squash
1 pound ground beef
1 cup onion, chopped
1 clove garlic, minced
1 cup green bell pepper, chopped
16 ounces tomato sauce
1 cup corn kernels
1 cup canned black beans
2 teaspoons chili powder
1/2 teaspoon oregano
1 1/2 cups reduced fat cheddar cheese, shredded
Halve the spaghetti squash lengthwise and remove seeds. Place, cut side down, on a baking sheet. Bake in a 350 degree oven for 45 to 50 minutes or until tender. Use a fork to shred and separate the spaghetti squash into strands.
Meanwhile, for sauce, in a large skillet cook beef, onion, bell pepper and garlic until meat is no longer pink and vegetables are tender. Drain fat. Stir in tomato puree, corn, beans, chili powder and oregano. Cook and stir until slightly thickened and bubbly. Cook and stir 2 minutes more.
Put 1 cup spaghetti squash on serving plate. Spoon 1 cup sauce over squash and top each serving with 1/4 cup cheese.
6 ripe red tomatoes
1 large green bell pepper
1 medium onion
2 cloves garlic
3 jalapenos
2 tablespoons fresh cilantro
1 can tomato sauce
1 teaspoon cumin powder
juice of one lime
salt and freshly ground black pepper
Dice tomatoes, bell pepper and onion. Make dice as large or small as you like. Mix together in large mixing bowl. Mince the garlic and jalapenos and add to bowl. Remove cilantro stems and discard. Chop leaves and add to bowl. Add rest of ingredients and mix well. Taste is better if allowed to blend a few hours or overnight. Proportions can be adjusted according to individual taste. For a lowfat treat, serve with baked tortilla chips. Salsa alone is 0 points!!!
Servings: 1 -- Points: 5 points per serving
2 corn tortillas
1 tablespoon bell pepper, chopped
1 tablespoon onion, chopped
1/4 teaspoon cumin
1 teaspoon cilantro, chopped
1/2 cup canned black beans, rinsed and drained
3/4 ounce lowfat cheddar cheese
1 tablespoon Dean's Light Sour Cream
1 tablespoon salsa
vegetable cooking spray
Saute onions and peppers in skillet coated with vegetable spray until tender. Add seasonings and black beans and warm beans through. Remove to bowl. Place one tortilla in skillet, add bean mixture, cheese and other tortilla. Heat until tortilla starts to crisp. Then flip over and heat other side til crisp. This is a little messy, but good. Remove to plate, cut into wedges with pizza cutter and serve with salsa and lowfat sour cream. Yummy.