CAULIFLOWER MEDLEY
A zip-top plastic bag works great for marinating because once the air is squeezed out of the bag,
the marinade coats the food and no stirring is required. You may use a large bowl instead, but
remember to stir frequently so the food gets evenly marinated.
1 cups fresh cauliflower, broken into florets
1/2 cup fat-free Italian dressing
2 Tbsp. Sliced ripe olives
2 Tbsp. Capers
1/4 tsp. Cracked pepper
1 4oz jar diced pimiento, drained
Steam the cauliflower, covered, for 10 minutes or until crisp-tender. (Don’t let it get mushy. I usually
rinse the hot cauliflower in cold water to stop it cooking.) Place cauliflower, dressing olives, capers,
pepper, and pimiento into a large zip-top plastic bag. Seal and shake gently to coat the cauliflower
with the dressing mixture. Marinate in the refrigerator at least 8 hours. Serve cauliflower with a slotted
spoon.
8 servings, 0 POINTS each
My thoughts: This is tangy and pretty and would be a great take-it dish for a picnic.
HAMBURGER STROGANOFF
8oz lean ground beef
1/2 cup chopped onion
2 cups COOKED egg noodles
10 3/4 oz can 98% fat free cream of mushroom soup
1 can sliced mushrooms (optional)
1/4 cup low fat sour cream
salt and pepper to taste
Brown ground beef and onion, drain fat. Stir in cooked noodles, cream of
mushroom soup, sliced mushrooms and salt and pepper. Simmer about 5-10
minutes. Remove from heat and stir in sour cream before serving.
4 servings, 5 POINTS each
MEATBALLS
1 pound 93% lean ground beef
1 cup uncooked oats (I used the quick cooking kind)
1 egg 1 pkg onion soup mix
Mix and form into 42 one inch balls (about a tablespoon each). Bake at 350
for 15 minutes or until no longer pink in the middle.
2 meatballs are 1 POINT
These are great little meatballs, and they freeze well. Now I don’t feel deprived when I make
spaghetti!
SUNSHINE FRUIT SALAD
1 can mandarin oranges
1 can pineapple chunks
1 small package sugar-free, fat-free vanilla or banana cream pudding mix
Do not drain fruit and use the pudding mix dry. Combine all ingredients and
blend well. Chill about 1 hour.
3 POINTS per cup.
BAKED ZUCCHINI STICKS
Slice a zucchini into sticks and dip them into a beaten egg white with
salt, pepper and some chili powder. Put 3 Tbsp. Italian bread crumbs into a
baggie. Throw the zucchini sticks, a few at a time, into the baggie and
shake until covered. Spray some Pam onto a cookie sheet and place the
zucchini in a single layer and spray Pam on top. Bake at 400 for about 20
minutes, then broil for a few minutes to get them crunchy. Sprinkle with
parmesan cheese.
Count as 2 points – 1 zucchini = 0, 1 egg white = 0, 3 Tbsp. bread crumbs = 1,
1 Tbsp. parmesan cheese = 1.
ROASTED RED PEPPER DIP
1/2 large can of roasted red peppers, drained
2 tsp. tomato paste
2 garlic cloves, minced
2 Tbsp. Balsamic Vinegar
2 tsp. Chili powder
Mix in food processor, and serve with low fat chips or crackers, great
change from salsa.
0 points for the dip
BANANA CHOCOLATE CHIP MINI-MUFFINS
1 cup low fat vanilla yogurt
1/2 cup skim milk
1/2 cup uncooked quick oats
1/2 tsp. vanilla
1 egg, beaten
1 large banana, mashed
1/2 cup brown sugar
1 1/4 cup flour
1/2 tsp. baking soda
2 tsp. baking powder
1/2 tsp. salt
1/2 cup mini chocolate chips
Preheat oven to 375. Combine yogurt, milk, oats, vanilla, egg and banana.
Set aside for 5 minutes to soften. In separate bowl, stir together brown
sugar, flour, baking soda, baking powder and salt. Stir flour mixture into
yogurt mixture to moisten. Add chips. Do not beat, will be thick. Spoon by
heaping teaspoons into mini-muffin tins. Bake until golden brown, about
15-18 minutes.
Makes 36 mini-muffins at 1 point each.
PEACH COBBLER
1 cup self rising flour
1 cup skim milk
1 cup Splenda
1 can peaches in own juice
Butter flavored Pam
Mix first 3, fold in peaches, pour into greased (Pam) dish and then give a
light spray of Pam on top. Bake in 375 degree oven for 30-35 minutes or until
golden brown.
6 servings, 2 POINTS each
KEY LIME PIE BARS
3 tbsp. margarine, softened
3 tbsp. fat-free cream cheese
1 1/2 cups sugar
1 large egg yolk
3/4 cups all-purpose flour
2 Tbsp. all-purpose flour
3 Tbsp. powdered sugar
1 large egg
1/4 cups fat-free egg substitute
1/3 cups fresh lime juice, from Key limes
Preheat oven to 350ºF. Coat an 8-inch square baking dish with cooking
spray. To make the crust, beat margarine, cream cheese and 1/2 cup of sugar with
an electric mixer until light and fluffy. Beat in egg yolk and gradually
add 3/4 cup of flour. Spread into baking dish using your hands (coat hands
with 1 tablespoon of powdered sugar to prevent batter from sticking – or I stick my hand
inside a plastic sandwich bag). Bake until crust is lightly browned, about 15 minutes.
To make the filling, beat egg and egg substitute in the same bowl used to make crust. Add
remaining 1
cup of sugar and 2 tablespoons of flour; beat on low speed until blended. Add lime juice; beat on
low speed until blended. Pour onto warm crust and bake 15 minutes more. Cool on a rack. Sprinkle
with 2 tablespoons powdered sugar.
16 servings, 3 POINTS each
BROCCOLI SALAD
3/4 cup nonfat mayonnaise
3 Tablespoons sugar
1 tablespoon red wine vinegar
1 head broccoli
1 small red onion
6 slices bacon — cooked and chopped
1/4 cup pecans
Cut broccoli (including stem) into small pieces and blanch in boiling water
for 3 minutes. Rinse with cold water and let drain. Finely chop red onion.
Mix first 3 ingredients in bowl until well combined. Add broccoli and
onions. Refrigerate 2 hours. Before serving add bacon and pecans.
6 servings, 2 POINT each
Tip: Use Gwaltney lower-fat bacon. Look for the green box.
CROCKPOT SOUR CREAM SALSA CHICKEN
4 skinless boneless chicken breast halves (3 oz each)
1 package reduced-sodium taco seasoning mix (someone suggested using 1/2
package)
1 cup salsa
2 tablespoons cornstarch (someone said this wasn’t necessary)
1/4 cup light sour cream
Spray the crockpot with cooking spray. Add the chicken breasts. Sprinkle
with Taco Seasoning. Top with salsa. Cook on low for 6-8 hours. When ready
to serve, remove the chicken from the pot. Place about 2 T cornstarch in a
small amount of water. Stir well. Stir the cornstarch mixture into salsa
sauce. Stir in 1/4 cup of sour cream.
4 servings, 4 POINTS each
BAKED ARTICHOKE DIP
3/4 cup nonfat cottage cheese
1 Tbsp. Flour
1 Tbsp. Lemon juice
1/8 tsp. White pepper (regular pepper works fine)
1/2 tsp. Crushed garlic
1 10oz package frozen artichoke hearts, thawed, or 1 14oz can artichoke hearts, drained
1/4 cup plus 2 Tbsp. Grated nonfat or reduced-fat Parmesan cheese
Put cottage cheese, flour, lemon juice, pepper, and garlic in a food processor or blender. Process
until smooth. Add the artichoke hearts and all but 2 tablespoons of the Parmesan cheese. Process
until the mixture is slightly chunky. Coat a small casserole dish with cooking spray. Put the artichoke
mixture in the dish, top with the remaining Parmesan, and bake at 400 degrees for 25 minutes or
until the edges are bubbly and the top is lightly browned. Serve hot with whole grain crackers,
chunks of sourdough bread, or Pita chips.
Makes 2 cups. Serving size: 2 Tablespoons = 1 POINT
BAJA SHRIMP SALAD
1/2 pound cooked shrimp, thawed and drained (or shelled and cooled)
1/2 cucumber, peeled, seeded, and thinly sliced
6 radishes, thinly sliced
2 scallions, sliced
1/4 cup white wine vinegar
1 1/2 tsp. Sugar
Combine all ingredients in a bowl and toss well. Chill.
2 servings, 4 POINTS each
HASHBROWN CASSEROLE
1 small onion
1 cup reduced fat Cheddar cheese
2 Tbsp. margarine
1/2 tsp. pepper
1 32oz package of southern-style hash browns, thawed
16 oz container fat-free sour cream
1 10oz can of reduced fat Cream of Mushroom soup
Spray a baking dish with cooking spray. Combine all ingredients and place in baking dish. Bake at
350 degrees for 1 hour.
Serving size: 1 cup = 3 POINTS
CROCKPOT CHICKEN STROGANOFF
6 skinless, boneless chicken breast halves
1 can 98% fat free Cream of Mushroom soup
16 oz fat-free sour cream
1 envelope Lipton onion soup mix, dry
Put frozen chicken breasts in the bottom of crockpot. Combine soup, sour cream, and onion soup
mix. Pour over chicken. Cook on low for 7 hours. Server over noodles or rice.
6 servings, 4 POINTS each (add points for noodles or rice)
APPLE CARROT MUFFINS
1/2 cup unsweetened apple sauce
1/2 cup apples, diced
1 tsp. cinnamon
1/8 tsp. cloves
2 eggs or 1/2 cup Egg Beaters
6 Tbsp. Flour
1 tsp. baking powder
2/3 cup powdered milk
1/4 cup Splenda
1 tsp. vanilla
1/2 cup carrots, grated
Mix all ingredients. Spray 12 muffin cups with cooking spray. Divide batter evenly between muffin
cups. Bake at 350 degrees for 25 minutes.
12 muffins, 1 POINT each
RHUBARB CRISP
1 pound rhubarb cut into 1 inch pieces (blanch for 3 minutes in boiling water, drain)
1 quart fresh sliced strawberries (or 2 cartons sugar-free frozen strawberries)
1 small package sugar-free strawberry or cherry Jell-O
2/3 cup boiling water
1 cup reduced-fat Bisquick
1/2 cup skim milk
1/3 cup sugar
1/4 cup egg substitute (or 3 egg whites)
1 tsp. butter flavor extract (I left this out and couldn’t tell the difference)
In a glass 9×9 or 9×12 baking dish, spread the blanched rhubarb. Top with the sliced strawberries.
Sprinkle the dry Jell-O over the top of the strawberries. Pour the 2/3 cup boiling water over the Jell
O.
In a bowl, mix the Bisquick, sugar, milk, butter flavoring, and egg substitute. Gently spread this
dough over the fruit. Bake at 400 degrees for about 25-30 minutes or until the crust is a delicate
brown.
4 servings, about 3 POINTS each
If you’ve been afraid to try rhubarb, this is the recipe for you! DH thought he’d died and gone to
heaven.
SAUSAGE AND RED CABBAGE
1/2 12oz package chicken apple sausage, cut into 1/2 inch pieces
2 cups chopped Granny Smith apples
1 cup chopped onions
1 10oz package or 6 cups of sliced red cabbage (you must use red because of the cider!)
1 cup apple juice or apple cider
1 cup dry red wine
1 1/2 Tbsp. Brown sugar
1/4 tsp. salt
Heat a large non-stick skillet over medium-high heat. Saute the sausage pieces for about 4 minutes.
Remove from the pan. Add the apple, onion, and cabbage and cook for 5 minutes, stirring
frequently. Add the sausage, juice, wine, sugar and salt. Bring to a boil. Reduce heat and simmer 10
minutes.
4 servings, 3 POINTS each
MAMA’S MEATLOAF
1 cup chopped onion
1 cup chopped green pepper
3 Tbsp. minced parsley
1 tsp. pepper
3/4 tsp. salt
1 large egg, beaten
1 slice white bread, torn into small pieces (or 1/3 cup bread crumbs)
1 1/2 pounds ground round
1/3 cup ketchup
Preheat oven to 350. Combine the onion, green pepper, parsley, ground pepper, salt, egg, and
bread crumbs until the crumbs are moist. Crumble beef over the onion mixture and stir until just
blended. Pack the mixture into a 9×5 loaf pan coated with cooking spray. Spread ketchup over the
top of the meatloaf. Bake at 350 for 1 hour or until meat loaf registers 160 on a meat thermometer.
Let stand in the pan for 10 minutes. Remove the loaf from the pan and cut into slices.
6 servings, 5 POINTS each
I use an 8×4 inch pan to make it in order to get a taller loaf shape. This is the meatloaf I make most
often. I like it because it’s just me and DH and this is a small recipe.
BAKED RED SNAPPER
1 Tbsp. Olive oil (divided into 3 tsp.)
4 8oz red snapper fillets
1 medium onion, thinly sliced into rings
2 plum tomatoes, thinly sliced or chopped
1 green bell pepper, seeded and thinly sliced
Preheat oven to 375. Brush a 13×9 inch baking dish with 1 tsp of the oil. Arrange fish fillets in the dish.
Brush with the remaining 2 tsp. of oil. Arrange onion, tomatoes, and green pepper over the fish.
Cover dish with foil. Bake until fish flakes easily with a fork, about 20 minutes.
Makes 4 servings, 6 points per serving
This works for any fish. For fish like salmon, you won’t need the oil. DH didn’t know he liked fish until I
started making it this way. You can also substitute spoonfuls of salsa for the vegetables. Gives it a
new tangy taste.
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