Very good recipe:

Low-Fat Chicken Enchiladas
8 servings

1 pound boneless skinless chicken breast, or turkey, poached
2 14 oz. cans Campbell's Healthy Request Cream of Mushroom soup
1 onion, chopped
1 green chili, diced
1 12 oz. can evaporated skim milk
8 ounces lowfat cheddar cheese
1 package corn tortilla
1 cup lowfat monterey jack cheese
Preheat oven to 350 degrees. Shred poached chicken and set aside. Heat rest of ingredients (except cheese and tortillas) in saucepan and set aside. Spray 9 13 pan with PAM. Heat corn tortilla. Place chicken and sauce down middle. Roll and place in pan. Pour remaining sauce over top of enchiladas and top with cheese. Bake until bubbling and lightly brown.

Nutrition Facts
Amount Per Serving: Calories 263 - Calories from Fat 98
Percent Total Calories From: Fat 37%, Protein 46%, Carbohydrate 16%
Totals and Percent Daily Values (2000 calories): Fat 11g, Saturated Fat 4g, Cholesterol 67mg, Sodium 282mg, Total Carbohydrate 11g, Dietary Fiber 0g, Sugars 0g, Protein 31g, Vitamin A 916 units, Vitamin C 16 units, Calcium 0 units, Iron 1 units

I have a SERIOUS problem! I cannot cook! At least, not healthy stuff! Regular food I can cook up a storm. But when I attempt anything healthy, it always bombs really bad and most of it ends up in thr trash or down the drain! It is sooooo frustrating! And being a single person, I'm not about to cook main dish, side dish, etc. just for myself. I need something quick, easy, low-fat, where some of the leftovers can be frozen for later. I'm not doing the low carb thing, but if I found any good recipes, I might think aobut it.

Anybody have anything? (ps-I'm not allergic to anything and I'll eat just about anything veggie and meat, except super spicy foods)

Well I am seriously starting a diet today. Anyone have and recipes they would like to share? Remember that is has to be kind of cheap---on a tight budget like most of you.

I have been a member of weight watchers for over a year now and have lost a lot of weight---100 lbs!!!! Their website is chock full of low fat recipes. If you want PM me with your email address and I can forward recipes from their website. They have some great ones. I have been cooking pretty exclusively from their recipes for the last six months.

Ronnie,

I would be so interested in your recipes from WW! I'm an illegal member! LOL - don't pay dues! I sent you a PM with info.

Kat

Peace...Weight Watchers does work if you work with it! LOL. How about boiling chicken peices, preferably thighs, then cutting them into small peices. Mix the chicken with frozen spinach along with seasonings-not too much you do not want to defeat your purpose. Saute everything together and you have a meal(s). Make sure you drink plenty of water. What I also do and it works for me is to walk. Walking works! when I do not walk, I put on some fast music, like James Brown, Socca, Temptations or the rapper, Nelly's "Hot in Here", in other words, music that makes the body move, and I dance like no one is watching...Happy dieting!! Blessings..

Peace...Thank you! Will try. Always looking for low calorie and tasty recipes. Blessings...

Sounds yummy. And I like that the recipe calls for full cans of ingredients. Don't have to buy a can of evaporated milk for two tablespoons!!

JJT

Ok..I wanted to bump this up to see if I could get any feedback on it. I just got a casserole dish for my birthday and I want to cook something in it. I am not picky, but I figure something I can bake in the casserole dish will make the house smell good and I will be able to reheat it. I am going major grocery shopping when I leave work so I was hoping I could get some ideas. Thanks!

I just packed all my cookbooks... had a great low-fat recipe from a cookbook... let me see if I can remember it....

Thinking........

Thinking.......

Nope. I will continue to do some snooping around inside my memory and see if I can't locate it!! Cooked it often enough....

try this site! they seemed to have some pretty interesting stuff and it sounded REALLY good!
http://www.cbt.net/dedwards/LowFat/casserolerecipes.htm

OK, I can't cook, and beside my roomy is the best cook of the world, so I almost never enter the kitchen !! :D

Well, I don't really know what YOU Americans call a "casserole", but anyway, here's a recipe of the french Provence Ratatouille. It might meet your needs, cause my roomy loves cooking it, and I do not eat it, cause I don't like veggies. So he cooks a big Ratatouille for himself, and re-heat it day after, cause according to him, it's getting better and better when re-heated.

In the recipe, they say to peel the tomatoes, my roomy doesn't. He also does the first method, he puts all his yucky veggies in the same pot. He sometimes eats it along with a fried egg.

http://www.beyond.fr/food/ratatouille.html

Hope that helps. :)

Phil

Zucchini and tomatoes are high in versatility and nutrition and this succulent casserole showcases both. Get ready to tantalize your taste buds!

Zucchini and Cheese Casserole

2 cups zucchini squash
1 medium fresh tomato
2 Tbsp. enriched all purpose flour
1/4 tsp. oregano
1/4 tsp. black pepper
1 1/2 oz. low-fat or nonfat shredded cheddar cheese
1/2 tsp. garlic powder
3 tsp. egg substitute

1. Preheat oven to 350 degrees.

2. Spray a small casserole dish with cooking spray.

3. Rinse vegetables; slice tomato into thin slices and cut zucchini into quarter-inch slices.

4. Prepare egg substitute by adding 2 tablespoons of water for every 1 1/2 tsp of egg substitute.

5. In a medium bowl, combine flour, pepper and oregano. Add zucchini and toss well to coat.

6. Spray a nonstick skillet with cooking spray and heat over medium heat; sauté zucchini until golden brown, about four minutes. Layer zucchini and tomatoes, beginning with zucchini. Spread egg substitute over top. Sprinkle with garlic powder.

7. Bake covered for about 20 minutes; take out, sprinkle with cheese and return to oven uncovered until cheese melts, about two minutes, and serve.

Makes 1 serving. Nutritional values per serving: 250 calories, 9g fat (5.0g sat), 19g protein, 29g carbohydrate, 6g fiber, 10mg cholesterol, 233mg sodium and 13g sugar.

This recipe is: <LI>Low in Sodium (approximately 800 milligrams or less of sodium)
Low in Cholesterol (approximately 100 milligrams or less of cholesterol)

Jasons favorite "TEX-MEX" MAC 'N CHEESE
(Mom called it kid food, dont ever tell him)

1 lb Ground beef
OR ground turkey
1 Bell pepper -- chopped
1 Onion -- chopped
1/2 c Mushroom -- sliced
1 cn Tomato paste
1/2 c Water
1 cn Whole kernel corn --
Undrained
Salt, pepper, seasonings --
As desired
1 pk Macaroni and cheese
OR Velveeta and Shells

In large skillet, brown the ground beef or turkey with
the chopped pepper, onion and mushrooms. Stir in the
tomato paste and water and corn. Cook the macaroni and
cheese according to package directions, adding milk
and margarine if required. Add the macaroni and
cheese to the beef mixture. Mix
well and serve.

What You Can Eat

When shopping for low fat food products, look for these labeling buzzwords: light, reduced fat, low fat, and nonfat. The following are some food options that can help you make leaner choices.

Click http://www.foodnetwork.com/food/lf_hl_low_fat/text/0,2661,FOOD_20756_29464,00.html

Low Fat Quick Tiramisu

Prep Time: 20 min
Total Time: 24 hr 20 min
Makes: 12 servings



2 Tbsp. MAXWELL HOUSE Instant Coffee
1/4 cup boiling water
32 Reduced Fat NILLA Wafers, divided
1 tub (8 oz.) PHILADELPHIA Light Cream Cheese Spread
1/4 cup powdered sugar
1 tub (8 oz.) COOL WHIP FREE Whipped Topping, thawed
1 cup fresh raspberries
1 tsp. unsweetened cocoa powder

STIR coffee granules into boiling water until dissolved. Place 16 of the wafers on bottom of 8-inch square dish. Spoon 1 Tbsp. of the coffee mixture over wafers.

ADD 2 Tbsp. of the coffee mixture gradually to cream cheese spread in medium bowl, beating with wire whisk until well blended. Add powdered sugar; mix well. Gently stir in whipped topping. Spoon half of the cream cheese mixture over wafers in dish. Repeat layers with remaining wafers, 1 Tbsp. coffee mixture and remaining cream cheese mixture.

REFRIGERATE overnight. Top with raspberries and cocoa powder just before serving. Store leftover dessert in refrigerator.

Apple Brown Betty

Was POINTS® value of | 9
Now POINTS® value of | 4
Servings | 8
Preparation Time | 20 min
Cooking Time | 60 min
Level of Difficulty | Easy

Ingredients
1 sprays olive oil cooking spray
8 slice oatmeal bread, cut into 1/2-inch cubes
1/4 cup reduced-calorie margarine, melted
1 Tbsp sugar
3/4 tsp ground cinnamon
4 medium apple(s), Granny Smith or McIntosh, peeled, cored and cut into 1/2-inch cubes
1/4 cups currants
1 Tbsp fresh lemon juice
1/4 cup packed light brown sugar
1 tsp vanilla extract
1/4 tsp ground nutmeg

Instructions
Preheat oven to 350ºF. Coat an 8-inch square baking pan with cooking spray.
In a large bowl, combine bread cubes, margarine, granulated sugar and cinnamon; toss to combine. Arrange 1/3 of bread cube mixture in bottom of prepared pan.
In a large bowl, combine apples, currants, lemon juice, brown sugar, vanilla and nutmeg. Spoon 1/2 of the apple mixture over bread layer. Top with 1/3 more bread cubes, remaining apple mixture and then remaining bread cubes.
Cover with foil and bake 45 minutes. Uncover and bake until top is golden brown, about 15 minutes more. Cut into 8 pieces and serve hot.Chef TipsWe renovated Apple Brown Betty by:
Coating the pan with cooking spray instead of butter.
Substituting reduced-calorie margarine for butter in the bread layer – and using less of it.
Cutting back on the amount of sugar and adding currants for sweetness. Since currants are smaller than raisins, a little goes a long way.
Choosing oatmeal bread for heart-healthy soluble fiber.

Grilled Fruit with Rich Chocolate Sauce

POINTS® value | 2
Servings | 4

Ingredients
1 sprays cooking spray
1 tsp decaffeinated instant coffee, powder
1/8 tsp ground cinnamon, or to taste (optional)
2/3 oz fat-free sugar-free instant chocolate pudding mix, use half a 1.4 oz package
1 1/2 cup fat-free skim milk
2 large banana(s), cut into a total of 12 chunks
12 medium strawberries, hulled

Instructions
Coat grid of grill with cooking spray. Preheat grill to medium.
Combine coffee powder, cinnamon, pudding mix and milk in a tall pitcher. Blend with a whisk or immersion blender until mixture is frothy; set aside. The mixture will firm up as it stands. (Note: Vary the taste of the sauce by adding a few drops of rum extract in place of the coffee powder, if desired.)
Alternate threading 3 banana chunks and 3 strawberries onto each of 4 metal skewers. Place fruit skewers on grill and cook, turning once, just long enough so that grill marks appear on fruit, about 2 to 3 minutes per side.
Remove fruit from skewers and divide among 4 plates. Top each serving with about 1/4 cup of chocolate sauce.

yummy...grilled fruit with choclate ;)

Mediterranean Chicken & Rice Bake-serves 6

Ingredients
1 can (14 1/2 ounces) fat free chicken broth
1/4 cup chopped fresh parsley
1/4 cup sliced ripe olives
1 tablespoon lemon juice
1/4 teaspoon pepper
1 can (about 14 1/2 ounces) stewed tomatoes
1 1/4 cups uncooked regular long-grain rice
6 skinless, boneless chicken breast halves (about 1 1/2 pounds)

Directions
In 3-quart shallow baking dish mix broth, parsley, olives, lemon juice, pepper, tomatoes and rice. Cover and bake at 375°F. for 20 minutes. Place chicken on mixture. Sprinkle garlic powder and paprika over chicken. Bake uncovered 30 minutes more or until chicken is no longer pink and rice is done.


From: 3fatchicks (http://www.3fatchicks.com/cookbook/viewrecipe/446)

Just curious, how can Velveeta Mac and cheese be low fat? LOL

Celebrity Chefs' Healthiest Recipes

Article here with links to recipes

http://biz.yahoo.com/weekend/chef_1.html

Smokey and Fiery Skirt Steak with Avocado-Oregano Relish by Bobby Flay

Serves six

Smokey and Fiery Dressing

1/4 cup red wine vinegar
2 cloves garlic, chopped
2 chipotle peppers in adobo
1 teaspoon honey
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
1/2 cup canola oil
1/4 cup finely chopped fresh cilantro leaves

Combine the vinegar, garlic, chipotle, honey, salt and pepper in a blender, and blend until smooth. With the motor running, slowly drizzle in the oil and blend until emulsified. Add the cilantro and pulse two times just to incorporate.

Avocado-Oregano Relish

2 ripe Hass avocados, coarsely chopped
1/2 medium red onion, finely chopped
Juice of 2 limes
2 tablespoons canola oil
1 tablespoon finely chopped fresh oregano leaves
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground pepper

Combine all of the ingredients in a medium bowl.

Grilled Skirt Steak

2 pounds skirt steak, cut crosswise into 3 equal pieces
1 tablespoon canola oil
1 teaspoon kosher salt
2 teaspoons freshly ground black pepper

Heat your grill to high.

Brush the steak with the oil, and season on both sides with the salt and pepper. Grill for six to eight minutes, turning once, until slightly charred and cooked to medium-rare. Transfer to a cutting board and let rest for five minutes.

Slice the meat against the grain into 1/2-inch thick slices. Drizzle each serving with the vinaigrette, and top with 2 tablespoons of the avocado relish. Serve the remaining relish on the side, if desired.

Just curious, how can Velveeta Mac and cheese be low fat? LOL

Next time you are at the grocery store, check out the 2% Mac and Cheese or the Reduced Fat one. You might be surprised how not "unhealthy" it is... I know I was. AND... if you substitute their shells for your own whole grain pasta, it's that much better!

Jenn

Thanks for the great tip! I love whole grain pasta! I didn't think I would but it is great and I feel fuller longer after ating it.

Artichoke Hummus

POINTS® value | 3
Servings | 10

Ingredients
15 oz canned chickpeas, drained
1 medium garlic clove(s)
1/2 cup marinated artichokes, hearts, drained
2 Tbsp fresh lemon juice, or less to taste
2 Tbsp water
1 Tbsp parsley, fresh, chopped
6 3/4 oz Quaker Oats Quakes Crispy Mini's Rice Snacks - Ranch, or Sour Cream and Onion (about 120 pieces)

Instructions

Combine all ingredients, except parsley and Quaker® Rice Snacks, in work bowl of a food processor. Pulse until smooth.
Transfer to a serving bowl. Cover and refrigerate until ready to serve.
Stir in parsley. Dip or spread each Quakes Ranch Flavor Rice Snack with hummus. Yields about 10 Quakes and 2 tablespoons of hummus per serving.

Dilled Shrimp with Rice

Ingredients
1 tablespoon reduced calorie margarine or butter
2/3 cup thinly sliced leeks
1-1/2 cups shredded carrots
1 cup fresh pea pods, cut in half
1 teaspoon instant chicken bouillon granules
12 ounces fully cooked peeled shrimp
2 cups hot cooked rice
1 teaspoon finely shredded lemon peel
1 tablespoon fresh dillweed or 1/2 teaspoon dried dillweed

Directions
1. In a large skillet melt margarine over medium-high heat. Cook and stir leeks, carrots, and pea pods in hot margarine for 2 to 3 minutes or until vegetables are crisp-tender.

2. Dissolve bouillon granules in 1/4 cup hot water. Stir shrimp, rice, lemon peel, and dissolved bouillon granules into skillet. Cook about 5 minutes or until heated through, stirring occasionally. Stir in dillweed. To serve, divide rice mixture among four bowls. If desired, garnish with fresh dill sprigs.

Makes 4 servings.

Nutrition facts per serving:
calories: 253
total fat: 4g
fiber: 2g

Zesty Chicken & Salsa Soup

Ingredients
1 3/4 cups water
1 14oz can reduced-sodium chicken broth
1/2 pund skinless, boneless chicken breast halves, uncooked, cut into bite-sized pieces
1-2 teasponns chili powder
1 11oz can whole kernel corn with sweet peppers, drained
1 cup salsa
3 cups baked Tortilla chips
2 oz reduced-fat shredded pepperjack cheese

In a large saucepan combne water, chicken broth, chicken breast and chili powder. Bring to boiling; reduce heat. Cover and simmer for 8 minutes. Add corn. Simmer, uncovered, for 5 minutes more. Stir in salsa; heat through.

To serve: Ladle soup in bowls. Top w/ tortilla chips and sprinkle with cheese.

Makes 4 servings.

Calories: 304
Fat: 8g
Fiber: 3g

Jerk Turkey Slow Cooker Soup

POINTS® value | 3
Servings | 6

Scotch bonnet, one of the hottest chiles available, is often used in jerk dishes. If you’re up to the flavor challenge, try adding one to this dish but make sure to substitute plain, diced tomatoes for the ones with chiles.

Ingredients
1/4 tsp ground allspice
1/4 tsp cayenne pepper
1/2 tsp ground ginger
1/2 tsp garlic salt
1/2 tsp black pepper, divided
1 pound boneless, skinless turkey breast(s), cut in 1-inch chunks
1 medium garlic clove(s), minced
1 medium onion(s), chopped
14 1/2 oz canned diced tomatoes, fire-roasted with green chilies, undrained
15 oz canned black beans, drained and rinsed
2 cup canned chicken broth
1/2 tsp table salt
1 Tbsp fresh lime juice
2 Tbsp cilantro, fresh, minced

Instructions
Combine allspice, cayenne, ginger, garlic salt and 1/4 teaspoon of black pepper in a medium bowl. Add turkey and toss to coat; set aside for 15 minutes.
Place turkey in a 5-quart slow cooker; add any spices remaining in bowl. Add garlic, onion, tomatoes, beans, broth, salt and remaining 1/4 teaspoon of pepper; stir. Cover and cook on LOW setting for 6 to 7 hours. Stir in lime juice and cilantro; let sit for 5 minutes for flavors to blend. Yields about 1 1/2 cups per serving.

Broccoli and Cheddar Quiche

POINTS® value | 5
Servings | 8

Ingredients
6 oz pie crust, 9-inch, refrigerated
2 tsp olive oil
1/2 cup red onion(s), chopped
1 1/4 cup part-skim ricotta cheese
1 cup low-fat shredded cheddar cheese
1 large egg(s)
2 large egg white(s)
1 Tbsp Dijon mustard
1 tsp dried oregano
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
10 oz frozen chopped broccoli, thawed and well-drained
1 Tbsp grated Parmesan cheese

Instructions
Preheat oven to 375ºF. Press pie crust into bottom and up sides of a 9-inch, removable-bottom tart pan or a 9-inch pie pan; refrigerate until ready to use.
To make filling, heat oil in a small skillet over medium heat. Add onion and sauté until soft, about 3 minutes. Transfer onion to a large bowl and add ricotta cheese, cheddar cheese, egg, egg whites, mustard, oregano, salt and pepper; mix well and fold in broccoli. Spoon mixture into prepared crust and level surface with a wooden spoon; sprinkle with Parmesan cheese.
Bake until a knife inserted near center comes out clean, about 35 to 40 minutes. Let stand 10 minutes before slicing into 8 pieces.Notes
This colorful quiche is a healthy, updated classic thanks to reduced-fat cheese. It makes the perfect brunch or light dinner. Not a broccoli fan? Substitute spinach in its place.

Oven-Fried Fish

POINTS® value | 4
Servings | 4

Ingredients
2 sprays cooking spray
1 1/4 pound halibut fillet(s), or flounder fillets, four 5 oz pieces
1/8 tsp table salt, or to taste
1/8 tsp black pepper, freshly ground, or to taste
1 Tbsp Dijon mustard, or more to taste
1/3 cup dried bread crumbs
1 Tbsp Mrs. Dash Grilling Blends Mesquite, seasoning, or similar product

Instructions
Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
Season fish fillets all over with salt and pepper; spread mustard all over both sides of fillets.
In a shallow dish, combine bread crumbs and mesquite seasoning; add fish fillets and turn to coat both sides. Transfer fillets to prepared baking sheet and spray surface with cooking spray. Bake until fish is fork-tender, about 10 to 15 minutes. Yields 1 fillet per serving.Notes
This crispy coated fish boasts a distinct, smoky mesquite flavor. The coating’s crisp enough to mimic real fried fish but thanks to the oven, contains a fraction of the fat. Try the coating with chicken breasts, too.

Sesame Chicken

Was | 7POINTS
Now | 4POINTS
Servings | 4

The restaurant version of this dish is loaded with fat, thanks to deep frying. Here the chicken is coated with flour and then pan-seared it to lighten it up.

Ingredients
2 Tbsp sesame seeds, raw
1 Tbsp water
1 Tbsp low-sodium soy sauce
1 Tbsp maple syrup
1 Tbsp dry sherry
1 tsp ginger root, fresh, minced
1/2 tsp five-spice powder
2 Tbsp all-purpose flour
1/2 tsp table salt
1/4 tsp black pepper
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch strips
2 tsp peanut oil

Instructions
Place a large nonstick skillet over medium-high heat. Add sesame seeds and cook until lightly toasted, shaking pan frequently, about 2 to 3 minutes; transfer seeds to a shallow dish and set aside.
Whisk water, soy sauce, maple syrup, sherry, ginger and five-spice powder together in a small bowl; set aside.
Combine flour, salt and pepper together in a shallow dish; add chicken and turn to coat. Shake chicken pieces to remove excess flour.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and sauté until browned on all sides, about 5 minutes. Add soy sauce mixture to chicken and cook until sauce thickens and is almost evaporated, about 2 to 3 minutes more.
Dip chicken pieces in toasted sesame seeds and serve, drizzled with any additional soy sauce mixture. Yields about 4 strips per serving.

Greek Penne Pasta

POINTS® value | 5
Servings | 8

Preparation Time | 15 min
Cooking Time | 20 min
Level of Difficulty | Easy

Ingredients
12 oz uncooked penne
1 tsp olive oil
2/3 oz pine nuts, about 2 tbsp
1 1/2 tsp minced garlic
10 oz chopped frozen spinach, thawed
1 pound tomato(es), plum
4 oz feta cheese, crumbled
6 medium olive(s), black, pitted and chopped

Instructions
Cook pasta according to package directions (without butter or oil), drain and set aside. If necessary, cover to keep warm.
Coat a large skillet with cooking spray. Add olive oil and heat over medium-high heat until oil sizzles. Add pine nuts and garlic. Cook and stir until pine nuts are golden brown, about 3 minutes. Stir in spinach and tomatoes and cook until heated through, stirring occasionally, about 3 minutes.
Add spinach mixture to pasta and toss until combined. Serve pasta sprinkled with feta cheese and black olives. Yields about 1 1/2 cups per serving.
Flavor Booster: Give this pasta dish a fresh taste by sprinkling with 1 teaspoon fresh minced dill and 1 tablespoon fresh minced Italian parsley just before serving. Also try dusky purple Greek kalamata olives with a meaty texture and slightly tart flavor in this recipe.

Spaghetti, Artichoke Heart and Zucchini Frittata

POINTS® value | 4
Servings | 6

Preparation Time | 20 min
Cooking Time | 21 min
Level of Difficulty | Moderate

This frittata makes great use of leftover pasta. Toss in any vegetables you have on hand: thin, fresh asparagus cut into small pieces is especially nice.

Ingredients
5 large egg(s)
1/2 tsp table salt
1/4 tsp black pepper
1 3/4 cup cooked whole-wheat spaghetti, made fresh or leftovers
14 oz canned artichoke hearts, without oil, drained, cut into wedges
3/4 cup shredded fat-free mozzarella cheese
1/3 cup parsley, fresh, chopped
1 Tbsp olive oil, divided
1 medium onion(s), chopped
1 medium zucchini, shredded
2 tsp minced garlic
14 1/2 oz canned tomato sauce, Italian-style

Instructions
Place oven rack in top position in oven. Preheat oven to 375°F.
Beat eggs, salt and pepper together in a medium bowl. Stir in spaghetti, artichoke hearts, cheese and parsley; set aside.
Heat 1 teaspoon of oil in a large nonstick skillet with an ovenproof handle over medium-high heat. Add onion and cook until lightly browned, about 3 minutes. Add zucchini and sauté until zucchini and onions are tender, about 3 minutes. Stir in garlic; cook 30 seconds until fragrant. Spoon vegetable mixture into bowl with egg mixture; carefully wipe skillet clean.
Heat remaining 2 teaspoons of oil in skillet; swirl to coat pan. Add egg-vegetable mixture; cover and cook over low heat, without stirring, until bottom is lightly browned, about 5 minutes.
Transfer skillet to oven and bake until frittata is completely set in center, about 5 minutes.
Meanwhile, heat sauce in microwave or in a small saucepan over low heat.
Loosen edges of frittata with a spatula and then invert frittata onto a serving platter; cut into 6 wedges. Serve drizzled with warmed sauce. Yields 1/6 of frittata and about 1/4 cup of sauce per serving.

Cherry-Glazed Chocolate Muffins

POINTS® value | 3
Servings | 12

There’s a sweet surprise in each of these moist, cake-like muffins. If cherries are not your thing, we’ll show you how to make a java-infused variation.

Ingredients
2 sprays cooking spray
1 1/2 cup all-purpose flour
1/2 cup unsweetened cocoa
1 cup powdered sugar
1 tsp baking soda
3/4 tsp table salt
3/4 cup Neufchatel cheese, softened
1 1/4 cup water, warm, divided
1 tsp vanilla extract
1 Tbsp vinegar
1/2 cup unsweetened frozen sour red cherries, pitted, left whole, or cherries jarred in water (about 12 cherries)
1 tsp butter, softened
1/2 cup powdered sugar
1/4 tsp vanilla extract
1/8 cup unsweetened frozen sour red cherries, pitted, finely chopped (about 3 cherries)
3 tsp water, warm, or more if necessary

Instructions
Preheat oven to 350ºF and coat a 12-hole muffin tin with cooking spray or muffin liners.
Sift together flour, cocoa, 1 cup of powdered sugar, baking soda and salt in a medium bowl; set aside.
Using an electric mixer, cream Neufchatel cheese, about 1/2 cup of warm water and 1 teaspoon of vanilla together in a large bowl until blended.
With mixer running on slow, add flour mixture in small batches, alternating with remaining 3/4 cup of warm water, until batter is thoroughly blended; add vinegar and mix well.
Fill each muffin hole with a tablespoon of batter (you’ll have about 1/2 the batter left). Place a whole cherry in center of each muffin hole and top with remaining batter so each hole is about 2/3 to 3/4 full.
Bake until a toothpick inserted in center of a muffin comes out clean, about 25 to 30 minutes. Cool muffins for 5 minutes in tin and then remove muffins to a wire rack to finish cooling completely.
While muffins are cooling, make glaze: Combine butter, 1/2 cup of powdered sugar, 1/4 teaspoon of vanilla, 3 chopped cherries and 3 teaspoons of warm water (add another teaspoon of water if glaze is too thick). Spread each cooled muffin with a thin layer of glaze. Yields 1 muffin per serving.Notes
If you’re a mocha fan, you can adapt this recipe to your liking and skip the cherries altogether. Simply replace the warm water in both the batter and glaze with an equal amount of hot coffee and add about 1/2 teaspoon (or more) of instant espresso powder to the glaze for an extra jolt; remove all cherries from recipe.

Pumpkin-Bourbon Pudding

Ingredients
2 tablespoons bourbon or 2 tablespoons orange juice plus 1 teaspoon vanilla
1/4 cup golden raisins or dark raisins
Nonstick cooking spray
1 slightly beaten egg white
1 slightly beaten egg
1 15-ounce can pumpkin
1 5-ounce can (2/3 cup) evaporated milk
1/2 cup packed brown sugar
1 teaspoon pumpkin pie spice
1/3 cup quick-cooking rolled oats
2 tablespoons brown sugar
2 teaspoons butter or margarine, melted

Directions
In a small saucepan heat bourbon or orange juice and vanilla just until hot (do not boil). Add raisins; set aside to cool.

Lightly coat eight 6-ounce souffle dishes or custard cups or one 1-quart casserole with nonstick cooking spray. Place souffle dishes or custard cups in a shallow baking pan for ease of handling; set aside.

In a large bowl combine egg white, egg, pumpkin, evaporated milk, the 1/2 cup brown sugar, and the pumpkin pie spice. Stir in raisins and any liquid that is left in the saucepan. Spoon pumpkin mixture into prepared dish(es).

In a small bowl stir together rolled oats and the 2 tablespoons brown sugar. Stir in melted butter. Sprinkle over pumpkin mixture.

Bake in a 375 degree F. oven about 30 minutes for souffle dishes or custard cups, 40 to 45 minutes for large dish, or until a knife inserted near the center(s) comes out clean. Transfer to wire rack; cool for 1 hour before serving.

Makes 8 servings

Nutrition facts per serving:
calories: 169
total fat: 4g
fiber: 2g

Caramel Flan with Mangoes

Ingredients
1/3 cup sugar
3 beaten eggs
1-1/2 cups milk
1/3 cup sugar
1 teaspoon vanilla
Fresh mango slices or other fresh fruit

Directions
1. In a heavy, medium skillet place 1/3 cup sugar. Cook over medium-high heat until sugar begins to melt (do not stir); shake skillet occasionally to heat sugar evenly. Reduce heat to low and cook until sugar is melted and golden brown; stir as necessary after sugar begins to melt. Pour caramelized sugar into an 8-inch quiche dish. Tilt dish to coat bottom. Let stand 10 minutes.

2. Combine eggs, milk, 1/3 cup sugar, and vanilla. Beat until well combined. Place quiche dish in a 13x9x2-inch baking pan on the oven rack. Pour egg mixture into prepared quiche dish. Pour boiling water into the baking pan around quiche dish to a depth of 3/4 inch. Bake in a 325 degree F oven for 20 to 25 minutes or until a knife inserted near the center comes out clean.

3. Carefully lift quiche dish from water. Transfer to a wire rack. Serve warm or cool completely and cover and chill up to 24 hours. Loosen edge of dish with a spatula or knife, slipping point of spatula down sides to let air in. Invert onto a serving platter. Garnish with mango slices or other fresh fruit.

Makes 6 servings.

Nutrition facts per serving:
calories: 171
total fat: 4g

And NEVER try stiring that sugar with anything plastic!:eek: I learned that one the hard way!

Turkey Meatloaf Muffins

POINTS® value | 3
Servings | 12
Preparation Time | 20 min
Cooking Time | 54 min
Level of Difficulty | Moderate

Enjoy them as a main course entrée with cranberry sauce as pictured here. Or slice them up and serve them on light toast as an open-faced sandwich.

Ingredients
1 sprays cooking spray
2 pound lean ground turkey
1 tsp table salt
1/2 tsp black pepper
2 Tbsp unsalted butter
2 Tbsp olive oil
1 large onion(s), finely chopped (about 1 1/2 cups)
3 medium garlic clove(s), finely minced, or more to taste
12 oz cremini mushrooms, or other mushrooms, diced (about 2 cups)
1 tsp soy sauce
2 Tbsp sherry cooking wine
1/2 cup parsley, fresh, minced

Instructions

Preheat oven to 350ºF and fill 12 muffin holes with liners. Coat a large bowl with cooking spray.
Place turkey in prepared bowl; season with salt and pepper, mix until incorporated and set aside.
Place butter and oil in a large frying pan and cook over medium heat until butter melts; add onion. Sauté onion over medium heat until wilted and translucent, about 5 to 8 minutes. Add garlic; cook for 1 to 2 minutes. Add mushrooms and sauté until mushrooms begin to give off moisture, about 3 to 5 minutes.
Add soy sauce and sherry; cook until mixture begins to resemble a paste, about 5 to 10 minutes. Toss in parsley and cook for 1 to 2 minutes more.
Add mushroom mixture to turkey and mix until thoroughly incorporated. Drop by heaping tablespoons into prepared muffin tins until 2/3 to 3/4 full. Bake muffins until center seems firm to the touch and turkey is completely cooked through, about 22 to 27 minutes.
Yields 1 muffin per serving.

Marbled Peanut Clusters

Ingredients
1 12-ounce package (2 cups) semisweet chocolate pieces
1-1/2 cups peanuts
1-ounce vanilla-flavor candy coating
1-ounce green candy coating (optional)

Directions
1. Heat semisweet chocolate pieces in a heavy medium saucepan over low heat, stirring constantly just until melted. Stir in peanuts. Spoon by rounded teaspoons onto a waxed-paper-lined baking sheet.

2. Heat vanilla-flavor candy coating in a heavy small saucepan over low heat, stirring constantly just until melted. If using, heat green candy coating in a similar manner. Drizzle a small amount of each candy coating atop each cluster, swirl gently with a toothpick to create a marbled effect.

3. Chill candy about 30 minutes or until firm. Store tightly covered in the refrigerator for up to 3 weeks. Makes about 24 pieces.

Nutrition facts per serving:
calories: 129
total fat: 9g
fiber: 3g

Glazed Pear Muffins

POINTS® value | 3
Servings | 12

Ingredients
2 sprays cooking spray
2 large pear(s), ripe, Bosc, with skin
1/2 tsp ground cinnamon
1/3 cup sugar, granulated
1 tsp fresh lemon juice
1/2 cup sour cream
1 large egg(s), beaten
1 tsp vanilla extract
1/3 cup fat-free skim milk
2 cup all-purpose flour, unbleached
1/2 tsp table salt
1/2 tsp baking soda
1 tsp baking powder
1/2 cup powdered sugar
1/4 tsp ground ginger
1/4 tsp vanilla extract
3 tsp water, warm, or more if necessary

Instructions
Preheat oven to 375ºF and coat a 12-hole muffin tin with cooking spray or muffin liners.
Core and chop pears into tiny cubes; place in a large bowl. Add cinnamon, granulated sugar and lemon juice to pears; set aside.
In a small bowl, whip together sour cream, egg, 1 teaspoon of vanilla and milk; set aside.
In a large bowl, sift together flour, salt, baking soda, and baking powder.
Make a well with a spoon in center of flour mixture and pour in sour cream mixture and fruit mixture, alternating in small batches; mix until barely blended. Do not over beat. (NOTE: Batter will be very thick.)
Drop batter by heaping tablespoons into muffin holes until about 2/3 to 3/4 full; bake until top is golden, about 30 to 35 minutes. Remove from oven and cool for 5 minutes in muffin tin; remove from tins to racks and cool completely. (Or leave slightly warm to dip into glaze for easier preparation.)
While muffins are cooling, make glaze: Mix powdered sugar, ginger, 1/4 teaspoon of vanilla and warm water together in a small bowl (add another teaspoon of water if glaze is too thick) . Spread a thin layer of glaze over each muffin. Yields 1 muffin per serving.Notes
You can swap apples for the pears if desired.

Double-Dipped Caramels

Makes 48 caramels
Prep: 30 minutes

Ingredients
12 ounces chocolate-flavor candy coating, cut up
2 cups finely chopped pistachio nuts or one 10-ounce package almond brickle pieces, crushed
1 14-ounce package vanilla caramels (about 48 caramels), unwrapped

Directions
1. Heat candy coating in a heavy medium saucepan over low heat, stirring constantly just until melted. Remove from heat.

2. Place nuts or brickle pieces in a bowl. Dip one caramel into coating; turn to coat. With a fork, lift caramel out, drawing fork across rim of pan to remove excess coating. Place dipped caramels in nuts, turning to coat. (Or, dip a caramel halfway into coating. Place dipped caramel into nuts, turning to coat.) Transfer caramel to a waxed-paper-lined baking sheet. Repeat with remaining caramels. Let stand 30 minutes or until firm.

Store tightly covered up to 1 week.

Makes 48 caramels.

Nutrition facts per serving:
calories: 103
total fat: 6g
fiber: 1g

Mini Chocolate-Chip Cookies

POINTS® value | 1
Servings | 24

Ingredients
2 Tbsp butter, softened
2 tsp canola oil
1/2 cup dark brown sugar
1 tsp vanilla extract
1/8 tsp table salt
1 large egg white(s)
3/4 cup all-purpose flour
1/4 tsp baking soda
3 oz semi-sweet chocolate chips, about 1/2 cup

Instructions
Preheat oven to 375ºF.
In a medium bowl, cream butter, oil and brown sugar together. Add vanilla, salt and egg white, and mix together thoroughly.
Mix together flour and baking soda. Add chocolate chips and stir to distribute evenly.
Drop rounded half-teaspoons of dough onto a nonstick baking sheet. Bake cookies for 4 to 6 minutes, then cool on a wire rack. Yields 2 cookies per serving.
Flavor Booster: Indulge your craving for an intense chocolate experience. Buy a 3-ounce bar of fine chocolate with a percentage of 75 or higher on the label. The percentage indicates the combined amount of cocoa bean and added cocoa butter in the chocolate. The higher the percentage, the greater the chocolate taste and the less sweet the product. Chop up the bar and use in place of chocolate chips.

Chicken Burritos

POINTS® value | 4
Servings | 4

These beanless burritos are a hit with kids and adults - and a great way to sneak some extra vegetables into a meal.

Ingredients
1 medium green pepper(s), chopped
1 medium zucchini, chopped
6 oz chicken breast, cooked, skinless, cubed
1/2 cup frozen corn kernels, thawed or fresh
1/2 small onion(s), minced
1/4 cup plain fat-free yogurt
1/4 tsp ground cumin
1/4 tsp chili powder
1/4 tsp table salt
8 oz tortilla, flour, fat-free, about 4 burrito-size tortillas
1 cup salsa

Instructions
Preheat oven to 350ºF.
In a nonstick pan, lightly sauté pepper and zucchini until slightly cooked, about 3 to 4 minutes.
Combine chicken, pepper, zucchini, corn and onion with yogurt, cumin, chili powder and salt.
Place 1/4 of mixture in center of each tortilla. Fold in sides of tortillas and then roll closed from bottom. Place each burrito, opening-side down, in a baking pan; cover burritos with salsa. Bake until tortillas begin to brown and filling warms through, about 15 to 20 minutes.

Prep Time: 15 min
Total Time: 30 min
Makes: 4 servings

1/2 cup chicken broth
1 Tbsp. soy sauce
4 cups broccoli florets
1 clove garlic, minced
1 Tbsp. olive oil
1 lb. boneless skinless chicken breasts, cut into thin strips
2 Tbsp. Dijon Mustard

MIX chicken broth and soy sauce; set aside.

COOK and stir broccoli and garlic in hot oil in large skillet on medium-high heat until crisp-tender. Remove from skillet; cover to keep warm.

ADD chicken to skillet; cook and stir 3 to 4 minutes or until cooked through. Add broth mixture; mix well. Bring to boil. Reduce heat to medium-low. Stir in mustard until well blended. Return broccoli mixture to skillet; mix lightly. Cook until heated through, stirring occasionally.
From Kraft Food (http://www.kraftfoods.com/recipes/PoultryEntrees/SkilletsOther/BroccoliChickenDijon.html#ratings)

Tuscan Turkey Slow Cooker Pasta

POINTS® value | 4
Servings | 8


This hearty Italian meal makes for a simple and satisfying dinner. It cooks unattended in a slow cooker while you're outdoors enjoying the crisp autumn air.

Ingredients
1 pound boneless, skinless turkey breast(s), cut into 1-inch pieces
16 oz canned kidney beans, drained and rinsed
15 oz canned tomato sauce
29 oz canned stewed tomatoes, Italian-style
4 oz mushroom(s), canned, drained and sliced
1 medium green pepper(s), chopped
1 small onion(s), chopped
2 medium stalk celery, chopped
3 medium garlic clove(s), chopped
1 cup water
1 Tbsp Italian seasoning
6 oz uncooked whole-wheat spaghetti, broken in half

Instructions
Place all ingredients, except spaghetti, in a slow cooker. Cover and cook on low heat for 4 hours or until vegetables are tender.
Turn setting to high heat, stir in spaghetti and cover. Stir again after 10 minutes, cover and cook until pasta is tender, about 20 minutes more. Yields about 1 1/2 cups per serving.

Pasta Alfredo

Was | 23 POINTS
Now | 9 POINTS

Cream, Parmesan, bacon … no wonder Pasta Alfredo is such a favored dish. But when an average serving is full of fat and calories, it's not a meal you can enjoy too often. By making simple substitutions we've transformed this dish!

Ingredients
5 oz uncooked linguini
1 1/2 oz cooked Canadian-style bacon, chopped
1 small onion(s), red, finely chopped
2 medium garlic clove(s), crushed
6 Tbsp vegetable broth
1/2 cup fat-free evaporated milk
1 tsp cornstarch
1 Tbsp water
3/4 oz grated Parmesan cheese
2 Tbsp chives, chopped
1/8 tsp black pepper, or to taste

Instructions
Add pasta to large pot of boiling water; cook, uncovered, until tender, drain.
Return pan to heat; cook onion and garlic, stirring, until onion is soft. Stir in broth and milk. Bring to a boil, stir in combined cornstarch and water. Simmer, uncovered, until thickened slightly, about 5 minutes.
Just before serving add pasta and cheese to sauce. Cook, stirring, until cheese is melted, about 2 minutes.
Serve pasta topped with bacon, sprinkle with chives and pepper. Serve this dish with a large garden salad on the side.Chef's Tips
We renovated Pasta Alfredo by:

Substituting the cream for evaporated skim milk.
Using bacon as a garnish, not a staple. Opting for a small amount of good quality, Parmesan cheese, rather than a lot of the average kind.
You can further renovate this dish by bulking the sauce out with vegetables such as tomatoes, snow peas or beans.

Pasta Primavera

POINTS® value | 6
Servings | 4

This easy-to-put-together pasta dish contains lots of fresh vegetables to celebrate the spring harvest. Relish all the fabulous flavors now that the ground has thawed.


Ingredients
8 oz uncooked whole-wheat pasta, linguine
4 tsp olive oil, divided
8 oz asparagus, woody ends trimmed, cut into 1 1/2- to 2-inch pieces
4 oz sugar snap peas, fresh, stem ends trimmed, large ones cut in half (about 1 1/3 cups)
1 small yellow summer squash, halved lengthwise, sliced crosswise into 1/2-inch-thick pieces (about 1 cup)
13 3/4 oz canned artichoke hearts, without oil, drained and quartered (about 1 1/2 cups)
1 medium garlic clove(s), chopped
1 cup grape tomatoes, halved
1/2 cup frozen green peas, thawed
1/4 tsp table salt
1/4 tsp black pepper
1/2 cup basil, fresh, leaves, thinly sliced

Instructions
Bring a large pot of lightly salted water to a boil. Add pasta and cook according to package directions without added salt or fat.
Meanwhile, heat 2 teaspoons of oil in a large nonstick skillet; add asparagus, snap peas and squash. Cook vegetables, stirring often, until vegetables are almost crisp-tender, about 4 minutes. Stir in artichoke hearts and garlic; cook and stir over low heat until fragrant, about 1 minute.
Stir in tomatoes, peas, salt and pepper. Scoop out 1/3 cup of pasta cooking water and add it to skillet. Cook, tossing ingredients, until tomatoes soften slightly and vegetables are crisp-tender, about 1 minute.
Drain pasta; return pasta to pot. Add vegetable mixture, basil and remaining 2 teaspoons of oil to pot; toss to mix and coat. Serve immediately. Yields about 2 1/4 cups per serving.Notes
We used frozen peas and canned artichoke hearts to cut back on preparation time but if you don’t mind the extra prep work, you can substitute 1/2 cup of shelled fresh peas for the frozen peas and 6 steamed, fresh artichoke hearts, for the canned ones.

9 Snacks Under 150 Calories

Dark Chocolate-Dipped Strawberries Between the fiber in the strawberries and dark chocolate's antioxidants and cholesterol-reducing fats, this sweet treat is a healthy indulgence. Ingredients: 1 ounce dark chocolate chips, melted 3/4 cup strawberries (about 5 to 6 medium) Calories: 150

Cheese and Crackers High-fiber rye crackers spread with light Rondele or Boursin cheese equal a crisp, creamy snack that's got lots of flavor without a lot of calories. Ingredients: 3 rye crackers 2 tablespoons spreadable "light" cheese Calories: 140

Baby Burrito Between the fiber-filled bean dip and the corn tortilla, which contains more fiber than a flour tortilla, this is one filling snack. Spicy salsa adds extra flavor without extra calories. Swap the bean dip for a quarter-cup of light (but not fat-free) shredded cheddar, then heat it in the microwave, and you've got a mini quesadilla. Ingredients: 6-inch corn tortilla 2 tablespoons bean dip 2 tablespoons salsa Calories: 140

Peanut Butter with Apples The apple's fiber and complex carbs get a boost from peanut butter's fat and protein. Choose chunky peanut butter, advises Bonci, for more fiber and a "chewier" texture. For a change of taste, try a pear or banana, or use soy nut butter, which contains heart-healthy isoflavones. Ingredients: 1 tablespoon peanut butter 1 medium apple Calories: 150

Minestrone Soup This mini meal is a very satisfying snack, with beans providing protein and fiber to keep you feeling full. Add a sprinkling of grated Parmesan for a flavor boost. Ingredients: 1/2 can of minestrone 2 teaspoons cheese Calories: 150

Veggies with Dip Mix powdered onion soup mix into a cup of plain, low-fat yogurt and you've got a tasty, low-cal, high-calcium dip that's perfect for jazzing up strips of green pepper or celery sticks. Ingredients: 1 cup plain low-fat yogurt 1 package onion soup mix 8 green pepper strips or celery sticks Calories: 150

Mediterranean Pasta Salad Nuke some cooked pasta with frozen mixed vegetables, toss in some light salad dressing and feta cheese, and you've got the perfect balance of carbs, protein, fat, and fiber. Ingredients: 1/2 cup pasta 1/2 cup frozen vegetables 2 tablespoons light dressing 1 tablespoon feta cheese Calories: 150

Tasty Tuna Sandwich Stir low-cal dressing or mayo into water-packed tuna and stuff mixture into a small whole wheat pita for a protein-rich snack with heart-healthy fats. Ingredients: 2 ounces water-packed tuna 1 tablespoon light dressing or mayonnaise 6-inch whole wheat pita pocket Calories: 150

Popcorn with a Twist Low-fat microwave popcorn has few calories and, often, little flavor to show for it. Kick things up a notch with butter-flavored spray and savory herb seasonings. Or add extra crunch and a little heart-healthy fat by tossing in some shelled sunflower seeds. Ingredients: Mini bag of low-fat popcorn Butter spray; seasoning Calories: 150

Grilled Leek and Bean Salad

POINTS® value | 2
Servings | 4

Our tribute to spring continues with this tasty grilled vegetable recipe. When spring scallions hit the market, substitute a bunch for the leeks - but watch them carefully because they cook quickly.

Ingredients
3 medium leek(s)
1 cup canned great Northern beans, drained and rinsed
1 Tbsp olive oil, extra-virgin
1 Tbsp fat-free chicken broth
1 tsp white wine vinegar
3/4 tsp Dijon mustard
1/4 tsp table salt
1/4 tsp black pepper
1 Tbsp parsley, Italian, minced

Instructions

Preheat grill to medium-high heat.
Trim leeks to yield 4 inches of white bulb; discard green tops. Cut leeks lengthwise in half and rinse them under running water to clean; pat dry. Place leeks, cut-side down on grill, and cook until tender, about 5 to 10 minutes on first side, and 3 to 5 minutes on second side. Remove leeks from heat; trim off stem ends.
Slice leeks into 1/2-inch thick pieces and place in a serving bowl; stir in beans. Stir together oil, broth, vinegar, mustard, salt and pepper in a separate bowl; pour over salad. Toss gently but well; garnish with parsley. Yields about 1/2 cup per serving.Notes
To grill indoors, coat a grill pan with olive oil-flavored cooking spray. Preheat over medium-high heat and grill leeks until tender, about 10 minutes on the first side and 5 minutes on the second side.

Bacon, Egg and Spinach Breakfast Stacks

POINTS® value | 3
Servings | 12

These omelet-like stacks win praise for both appearance and taste. Whip up a batch and leave some in the fridge for breakfast on the fly.

Ingredients
6 uncooked Bliss potatoes, baby-variety (about 12 oz)
9 oz spinach, baby-variety (about 1 1/2 cups after cooking)
6 slices Canadian-style bacon, quartered
1 cup part-skim ricotta cheese
2 large egg(s), beaten
2 Tbsp chives, fresh, chopped
1 cup low-fat shredded cheddar cheese

Instructions
Preheat oven to 350ºF and place muffin liners in a 12-hole muffin tin.
Wash and steam potatoes until just done or slightly underdone, about 10 to 15 minutes; cool immediately. Slice each potato into four rounds; set aside.
Wash and steam spinach until just wilted, about 3 to 5 minutes; cool, drain well, squeeze out any remaining water and set aside.
Mix ricotta cheese, eggs and chives together in a small bowl until well blended.
Place a middle slice of potato in the bottom of each muffin hole so it lays flat. Top each with a quarter-slice of bacon, 1 heaping teaspoon of ricotta cheese mixture, about 2 tablespoons of spinach, about a tablespoon of cheddar cheese, another bacon quarter, and another heaping teaspoon of ricotta mixture. Finish towers by placing remaining potato slices on top and sprinkling with a few remaining shreds of cheese.
Bake towers until fully set and ricotta is cooked through, about 30 to 35 minutes. Cool in muffin tins for about 10 to 15 minutes and then transfer to racks to continue cooling. Yields 1 tower per serving.Notes

These towers can be prepared ahead of time and then reheated in the microwave or served cold. Make them vegetarian by salting the potatoes and replacing the Canadian bacon with roasted red pepper or asparagus or both.

Buffalo-style Green Beans

POINTS® value | 1
Servings | 4

These zesty veggies are a great make-ahead side dish. For maximum flavor, allow them to warm to room temperature before serving.

Ingredients
4 tsp olive oil
1 Tbsp Worcestershire sauce
1 Tbsp orange juice, or lemon juice
2 tsp hot pepper sauce
2 medium tomato(es), plum, diced
2 medium garlic clove(s), minced
3/4 pound green snap beans, trimmed and cooked until crisp-tender
1 Tbsp basil, chooped
1/8 tsp black pepper, or to taste
1/8 tsp table salt, or to taste

Instructions

Whisk together oil, Worcestershire sauce, orange or lemon juice, and hot pepper sauce in a large bowl.
Add remaining ingredients and stir to coat. Chill for at least 1 hour or up to overnight. Divide into 4 portions and serve.

Cookies and Cream Shake

POINTS® value | 3
Servings | 4

Ingredients
2 cup fat-free vanilla frozen yogurt
1/2 cup fat-free skim milk
1/4 tsp mint extract, optional
4 average Reduced-Fat Oreo(s), coarsely broken

Instructions
Place yogurt, milk and mint extract in a blender and blend until smooth and creamy; add Oreos and blend for 5 seconds. Yields about 2/3 cup per serving.

General Tsao's Chicken

Was | 15 POINTS
Now | 6 POINTS
Servings | 4

Ingredients
3/4 cup canned chicken broth, reduced-sodium
2 Tbsp cornstarch
2 Tbsp sugar
2 Tbsp low-sodium soy sauce
1 Tbsp white wine vinegar
1/2 tsp ground ginger
2 tsp peanut oil
2 medium scallion(s), chopped
2 medium garlic clove(s), minced
1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch pieces 2 cup cooked white rice, kept hot

Instructions

In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.
Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.
Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.
Serve chicken and sauce over rice. Yields about 1 cup of chicken and sauce and 1/2 cup of rice per serving.

Chicken with Tomato-Mint Salsa

POINTS® value | 3
Servings | 4

For a fruity variation on this savory salsa, substitute 2 cups of sliced fresh strawberries for the tomatoes. Just be sure the strawberries are very juicy and sweet.

Ingredients
2 cup grape tomatoes, halved (opt for small tomatoes)
1 small jalapeno pepper(s), cored, seeded and minced (do not touch seeds with bare hands)
1/2 cup red onion(s), finely chopped
1 Tbsp white wine vinegar
1 1/4 tsp table salt, or to taste, divided
1 1/4 tsp black pepper, freshly ground, or to taste, divided
1 Tbsp mint leaves, fresh, chopped
1 pound uncooked boneless, skinless chicken breast, thinly sliced into 8 or more pieces
1 sprays cooking spray, lemon-flavored
1/2 medium lemon(s), cut into 4 wedges

Instructions

To prepare salsa: Combine tomatoes, jalapeno, onion, vinegar, 1/4 teaspoon of salt and 1/4 teaspoon of pepper in a small bowl; sprinkle on mint and set aside while preparing chicken.
Sprinkle each slice of chicken breast with 1/8 teaspoon of salt and 1/8 teaspoon of pepper. Coat a large heavy-bottomed ridged grill pan with cooking spray. Heat over medium-high heat for 1 minute.
Arrange chicken in single layer on pan. Cook over medium-high heat until chicken turns white around edges, about 1 to 2 minutes. Flip and cook second side until chicken is cooked through, about 1 to 2 minutes more.
Arrange chicken in overlapping slices on a serving plate; spoon on salsa and garnish with lemon wedges. Yields about 3 ounces of chicken and 1/2 cup of salsa per serving.

Sweet Potato and Squash Bake

POINTS® value | 2
Servings | 6

Ingredients
1 sprays cooking spray
1/2 pound sweet potato(es), peeled and cut into 1-inch cubes
2 pound acorn squash, peeled and cut into 1-inch cubes
2 tsp canola oil
1 Tbsp unpacked brown sugar
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg

Instructions
Preheat oven to 375°F. Coat an 8-inch square pan with cooking spray.
Place sweet potatoes and squash in prepared pan. Drizzle with oil and sprinkle with sugar, cinnamon and nutmeg; toss to coat mixture well.
Bake, covered with aluminum foil, for 35 minutes, stirring occasionally. Yields about 1/2 cup per serving.

Lemon Pepper Tuna Sandwich

POINTS® value | 5
Servings | 2

Ingredients
6 oz water-packed tuna fish, drained
2 Tbsp reduced-calorie mayonnaise
1 tsp lemon zest
1 Tbsp fresh lemon juice
1/2 tsp black pepper
1/2 small carrot(s), grated
2 Tbsp parsley, fresh, chopped
1 medium shallot(s), minced
4 slice reduced-calorie wheat bread, toasted
1/4 cup arugula, about 6 leaves

Instructions
Combine tuna, mayonnaise, lemon zest and juice, pepper, carrot, parsley and shallot in a small bowl; mix well.
Layer 2 slices of bread with 3 arugula leaves each and top each with about 1/2 cup of tuna salad; top with remaining bread slices and serve.
Yields 1 sandwich per serving.

Angel Lush

Prep Time: 15 min
Total Time: 1 hr 15 min
Makes: 10 servings

1 can (20 oz.) crushed pineapple in juice, undrained
1 pkg. (4-serving size) Vanilla Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling
1 cup thawed Lite Whipped Topping
1 pkg. (10 oz.) round angel food cake
10 fresh strawberries

MIX pineapple with its juice and the dry pudding mix in medium bowl. Gently stir in whipped topping.

CUT cake horizontally into three layers. Place bottom cake layer, cut-side up, on serving plate; top with 1-1/3 cups of the pudding mixture. Cover with middle cake layer and an additional 1 cup of the remaining pudding mixture. Top with remaining cake layer; spread top of dessert with the remaining pudding mixture.

REFRIGERATE at least 1 hour. Top with strawberries just before serving. Store leftover dessert in refrigerator.

Variation - Lush Dessert Cups
Omit cake. Prepare pudding mixture as directed. Cover and refrigerate several hours or until chilled. Serve spooned into dessert dishes.

How To Cut Angel Food Cake
Use a serrated knife and gentle sawing motion to easily cut the angel food cake.

140 Calories or 3 points

Turkey Cheese Pockets

Makes: 10 servings, 1 piece each

2 oz. (1/4 of 8-oz. pkg.) Cream Cheese, softened
1 Tbsp. MIRACLE WHIP Dressing
1 tsp. Dijon Mustard
4 slices Shaved Smoked Turkey Breast, finely chopped
1/4 cup Shredded Mozzarella Cheese
1 can (7.5 oz) refrigerated biscuits (10 biscuits)

PREHEAT oven to 400°F. Mix cream cheese, dressing and mustard in small bowl until well blended. Add turkey and cheese; mix well. Set aside.

PRESS or roll out each biscuit to 3-1/2-inch circle. Place 1 heaping tsp. cream cheese mixture onto each biscuit circle. Fold dough over filling to make small turnover shapes. Firmly press edges of dough together to seal. Place on ungreased baking sheet.

BAKE 10 to 12 min. or until lightly browned. Serve hot.

Great Substitute
Prepare as directed, using Shaved Honey Ham and Shredded Cheddar Cheese.

Make-Ahead
The cream cheese mixture can be made up to 1 day in advance. Just cover and refrigerate until ready to use.

100 Calories or 2 points

Greek-Style Egg Rolls with a Garlic-Dill Dipping Sauce

POINTS® value | 2
Servings | 12

A play on a classic Greek dish of shrimp, tomatoes and feta cheese, these egg rolls are also excellent using cooked orzo in place of the rice.


Ingredients
3 sprays cooking spray, divided
8 oz shrimp, large, cooked, peeled and finely chopped
2 Tbsp feta cheese, crumbled
1/2 cup cooked white rice, tightly packed
1/2 cup canned tomatoes, chopped and drained
1/4 tsp dried oregano, crushed
1/4 tsp table salt
1/4 tsp black pepper
12 egg roll wrapper(s)
1/2 cup plain fat-free yogurt
2 Tbsp scallion(s), finely chopped
1/2 tsp fresh dill, minced
1/4 tsp minced garlic
1/4 tsp table salt
1/4 tsp black pepper

Instructions

Preheat oven to 400ºF. Coat a nonstick baking sheet with cooking spray.
Combine shrimp, cheese, rice, tomatoes, oregano and 1/4 teaspoon each of salt and pepper in a medium bowl; mix well.
Place an egg roll wrapper on a flat work surface with the corners set vertically (pointing up and down – a diamond shape). Arrange 3 tablespoons of filling down the center of wrapper, leaving 1/2 inch at the bottom and top.
Fold the bottom of the wrapper to the center, over the filling. Gently, but firmly, fold the left side of the wrapper to the center and then fold in the right side. Fold the top of the wrapper down to cover filling and seal any loose ends with water; repeat with remaining ingredients.
Place filled wrappers on prepared baking sheet; lightly spray surface of wrappers with cooking spray. Bake until wrappers are golden brown, flipping once, about 16 minutes.
Meanwhile, to prepare dipping sauce, combine remaining ingredients in a bowl.
Yields 1 roll and about 1 scant tablespoon of sauce per serving.

Moo Shu Chicken Quesadillas

POINTS® value | 4
Servings | 8

Ingredients
1 sprays cooking spray
2 tsp sesame oil
3/4 pound uncooked boneless, skinless chicken breast, cut into bite-size pieces
1 tsp soy sauce
28 oz canned mixed vegetables, Asian-style
4 medium scallion(s), chopped
1 tsp soy sauce, or to taste
1/2 cup hoisin sauce
1/2 cup part-skim mozzarella cheese, shredded
8 medium whole wheat tortilla

Instructions

Preheat oven to 425ºF. Coat a large skillet or wok with cooking spray; add oil and heat over high heat until sizzling.
Add chicken and 1 teaspoon of soy sauce to wok or skillet; cook, stir-frying, until well-browned, about 5 minutes. Add vegetables, scallions and remaining teaspoon of soy sauce; cook about 2 minutes. Add hoisin sauce; stir-fry until heated through, about 1 minute.
Place 4 tortillas on a large baking sheet (or 2 smaller baking sheets). Spread about a heaping 3/4 cup of chicken-vegetable mixture over each tortilla and sprinkle each with 2 tablespoons of cheese; top with remaining tortillas.
Bake quesadillas until golden brown and cheese melts, about 10 minutes. Remove from oven and let sit about 5 minutes before cutting each quesadilla into 4 wedges each. Yields 2 wedges per serving.Notes
We used canned Asian-style veggies, like chop suey, to cut back on prep work but you can use fresh or frozen ones if you prefer. Try a combination of sliced pea pods, shredded green cabbage, slivered bamboo shoots, sliced water chestnuts and grated carrot.

If you’re tired of chicken, turkey or pork tenderloin tastes great in this recipe, too.

Oat and Apricot Breakfast Bars

POINTS® value | 3
Servings | 8

Ingredients
1 cup whole-grain wheat flour
1 tsp baking powder
1/2 cup packed brown sugar
1/2 cup uncooked quick oats
15 pieces dried apricot halves, diced
2 Tbsp sunflower seeds
1 Tbsp reduced-calorie margarine, melted
1/2 cup fat-free egg substitute

Instructions

Preheat oven to 350ºF. Coat an 8-inch square baking pan with cooking spray.
Whisk together flour, baking powder, sugar, oats, apricots and sunflower seeds.
Whisk together margarine and egg substitute. Quickly mix together wet and dry ingredients. Spoon into prepared pan and smooth top.
Bake until firm, about 20 minutes. Cool completely before cutting into 8 rectangles. Yields 1 bar per serving.

Mango Pudding

POINTS® value | 3
Servings | 4

Ingredients
1 1/4 cup mango nectar
3/4 cup 2% reduced fat milk
4 Tbsp cornstarch
1 large mango(es), diced, divided
1 Tbsp mint leaves, fresh, slivered

Instructions
Pour nectar into a medium saucepan; place over medium heat.
Meanwhile, place milk and cornstarch in a medium-size mixing bowl; stir to combine and slowly pour into mango nectar, stirring continuously. Increase heat to medium-high and continue stirring until thick, about 4 to 5 minutes. Remove from heat and stir half of mango into mixture; pour pudding into four 1/2-cup custard cups. Refrigerate pudding for at least 2 hours or up to overnight.
Combine remaining mango with mint and spoon over chilled pudding. Yields about 1/2 cup pudding and 1 tablespoon of fresh mango per serving.Notes
Chill for a minimum of 2 hours.

Island-Style Pumpkin Rice

POINTS® value | 3
Servings | 6

Here’s a mildly-spiced side dish that’s full of flavor, color and a healthy dose of vitamins thanks to orange squash, also known as pumpkin in the islands.

Ingredients
2 tsp olive oil, extra-virgin
1 medium onion(s), diced
1 large jalapeno pepper(s), seeded and diced (do not touch seeds with bare hands)
2 large garlic clove(s), diced
2 tsp table salt
1 cup uncooked brown rice
2 1/4 cup water
4 tsp thyme, about 4 fresh sprigs
1 pound butternut squash, diced

Instructions
Pour oil in a medium saucepan and heat over medium-high heat. Cook onion, jalapeno and garlic until tender, stirring occasionally, about 4 to 5 minutes. Add salt and rice to pan; stir to mix.
Add water and thyme sprigs; cover and bring to a boil. Reduce heat to medium-low; cook for 10 minutes and then add squash to pan (do not stir it in so it will steam). Cook for 10 minutes more, covered, and then stir. Yields about 1/2 cup per serving.Notes
If you really like your food spicy, substitute a serrano chile for the jalapeno.

Apple-Raspberry Stuffed French Toast

POINTS® value | 6
Servings | 4

Ingredients

1 cup canned fruit pie filling, apple, chopped
1/3 cup sweetened frozen red raspberries, thawed
8 slice raisin bread, or cinnamon raisin bread
1/4 cup regular egg substitute
1/4 cup fat-free skim milk
1/3 tsp vanilla extract, or maple extract
1 Tbsp margarine
1 Tbsp powdered sugar
2 Tbsp reduced-calorie pancake syrup

Instructions
Combine apple filling and raspberries. Arrange 4 slices of bread on a flat surface. Top each with about 1/3 cup fruit filling. Cover with remaining bread slices.
Combine egg substitute, milk and extract in a bowl.
Heat margarine in a large skillet.
Dip each sandwich into egg mixture; place in skillet. Cook on medium until golden brown, about 3 minutes on each side. Sprinkle each with 1/4 tablespoon powdered sugar and then drizzle each with 1 1/2 teaspoons syrup. Serve.

Japanese Steakhouse Scallops

POINTS® value | 8
Servings | 4

The secret to perfectly browned scallops is to pat them dry before sautéing. For variety, try this recipe with shrimp instead of scallops, or a combination of the two.

Ingredients
3 tsp canola oil, divided
1 1/2 pound scallops, about 20 sea scallops (pat dry with a paper towel)
1 medium onion(s), cut in half and then thinly sliced
1/2 pound shiitake mushroom(s), stems discarded, caps sliced
1 Tbsp ginger root, freshly grated
2 tsp minced garlic
1 cup carrot(s), shredded
1 cup mung bean sprouts
2 Tbsp low-sodium soy sauce
2 Tbsp fresh lemon juice
1 medium scallion(s), sliced (for garnish)
1/4 cup carrot(s), shredded (for garnish)

Instructions
Heat 2 teaspoons of oil in a large nonstick skillet over high heat. Add scallops in a single layer and cook until bottoms are browned, about 2 minutes. Flip and cook until browned on both sides and scallops are just cooked through, about 2 to 3 minutes more; remove to a plate.
Heat remaining teaspoon of oil in same skillet. Add onions and stir-fry until lightly browned, about 2 minutes. Add mushrooms and stir-fry until mushrooms and onions are almost tender, about 2 minutes.
Stir in ginger and garlic and stir-fry until fragrant, about 30 seconds. Stir in 1 cup of carrots, bean sprouts and any juices that have accumulated on scallop plate; stir-fry until carrots and sprouts have softened slightly, about 1 minute. Remove from heat and stir in soy sauce and lemon juice.
To serve, spoon 1/2 cup of vegetable mixture onto each of 4 plates. Top each with 5 scallops. Garnish with remaining scallion and carrot.

Paella Egg Rolls with Roasted Pepper Cream Sauce

POINTS® value | 2
Servings | 10

We tucked a Spanish specialty into a golden egg roll wrapper. Dipped into our roasted pepper cream sauce, they’ll fly off serving plates.


Ingredients
1 cup water
1/4 tsp saffron, threads (see note)
1/2 tsp table salt, divided
1/2 cup uncooked white rice, short-grain (see note)
1 cup cooked shrimp, baby-size
1/2 cup frozen green peas, you do not have to thaw peas
3 Tbsp roasted red peppers, minced, divided
2 Tbsp slivered almonds
1/4 tsp black pepper
10 egg roll wrapper(s)
2 sprays cooking spray
1/2 cup plain fat-free yogurt
2 Tbsp reduced-calorie mayonnaise
1/8 tsp paprika, Spanish smoked (see note)

Instructions
Preheat oven to 400ºF.
Combine 1 cup of water, saffron and 1/4 teaspoon of salt in a small pot; simmer for 1 minute to soften saffron. Stir in rice; bring to a boil. Cover pot; reduce heat to very low and simmer until rice is tender and liquid is absorbed, about 17 minutes. Immediately stir in shrimp, peas, 1 tablespoon of roasted pepper, almonds, remaining 1/4 teaspoon of salt and pepper.
Place an egg roll wrapper on a flat work surface with the corners set vertically (pointing up and down – a diamond shape). Arrange 3 slightly rounded tablespoons of filling down the center of wrapper, leaving 1/2 inch at the bottom and top.
Fold the bottom of the wrapper to the center, over the filling. Gently, but firmly, fold the left side of the wrapper to the center and then fold in the right side. Fold the top of the wrapper down to cover filling and seal any loose ends with water; repeat with remaining ingredients.
Place filled wrappers on prepared baking sheet; lightly spray surface of wrappers with cooking spray. Bake until wrappers are golden brown, flipping once, about 16 minutes.
Meanwhile, to make sauce, combine yogurt, mayonnaise, remaining 2 tablespoons of roasted pepper and paprika in a small bowl. Yields 1 roll and about 1 tablespoon of sauce per serving.Notes

Saffron, the expensive spice that gives this dish its distinctive yellow color and a slightly hot and smoky taste, may be hard to find. If you can’t find saffron threads, opt for ground saffron. But, if you prefer, you can substitute 1/4 teaspoon of turmeric in its place.

Short-grain rice is preferable in this recipe because it sticks together. You can use regular long-grain rice if you prefer but avoid parboiled rice.

If you can't find Spanish smoked paprika, use Hungarian sweet paprika available in most supermarkets.

Creamy Tomato Soup

POINTS® value | 2
Servings | 8


Ingredients
2 tsp olive oil
2 medium leek(s), finely chopped (white part only)
2 medium garlic clove(s), minced
1 tsp dried oregano
56 oz canned diced tomatoes
12 oz fat-free evaporated milk
1/4 cup basil, fresh, finely chopped
1/8 tsp table salt, or more to taste
1/8 tsp black pepper, freshly ground, or to taste

Instructions

Heat oil in a large saucepan over medium heat. Add leeks and garlic; cook until soft, about 2 minutes. Add oregano; cook 1 minute. Add tomatoes and bring to a simmer; partially cover pan and simmer 5 minutes.
Puree soup in pan using an immersion blender. Or working in batches, transfer tomato mixture to a blender and puree until smooth (careful not to splatter hot liquid); return pureed tomato mixture to pan.
Set pan over low heat and add milk; simmer 1 minute to heat through. Remove pan from heat and stir in basil. Season to taste with salt and pepper. Yields about 1 cup per serving.Notes
There’s no need to succumb to salty canned tomato soup anymore. You can create your own healthful version in just minutes – a version that’s super creamy and bursting with the bright flavor of fresh basil.

Shrimp and Mango Salad Pitas

POINTS® value | 3
Servings | 4

Ingredients
1 tsp olive oil
3 medium scallion(s), sliced
2 tsp ginger root, grated
1 medium garlic clove(s), minced
1/2 cup light coconut milk
1/4 pound cooked shrimp, peeled and deveined
1 medium mango(es), chopped
3 medium celery, stalks, sliced
1 medium sweet red pepper(s), seeded and chopped
4 small wheat pita(s), halved

Instructions
In a large nonstick skillet, heat oil.
Sauté scallions, gingerroot and garlic until fragrant, about 1 minute.
Stir in coconut milk and transfer to a medium bowl.
Stir in shrimp, mango, celery and pepper. Refrigerate, covered, until flavors are blended, about 3 hours.
Spoon shrimp salad into pitas.

Sesame-Ginger Pasta Salad

POINTS® value | 3
Servings | 8

Ingredients
8 oz uncooked whole-wheat spaghetti, or buckwheat soba noodles
1/4 cup water
2 1/2 Tbsp low-sodium soy sauce
2 Tbsp canola oil
2 Tbsp rice wine vinegar
2 tsp dark sesame oil
1 1/2 tsp ginger root, freshly grated
1 tsp sugar
1/2 tsp minced garlic
1 cup cucumber(s), English-variety, cut into 2-inch long thin sticks, divided
3/4 cup radishes, thinly sliced and then each slice cut in half, divided
3/4 cup carrot(s), thinly sliced diagonally and then each slice cut in half, divided
1/4 cup scallion(s), sliced, divided
3 Tbsp peanuts, chopped, divided
1/4 tsp crushed red pepper flakes

Instructions
Bring a large pot of lightly salted water to a boil. Add spaghetti and cook until al dente, about 10 minutes. Drain spaghetti; rinse under cold running water and drain again.
In a large serving bowl, whisk together water, soy sauce, canola oil, vinegar, sesame oil, ginger, sugar and garlic until blended.
Add pasta, 3/4 cup of cucumber, 1/2 cup each of radishes and carrots, 3 tablespoons of scallions and 2 tablespoons of peanuts; toss to mix and coat.
Sprinkle salad with remaining cucumber, radishes, carrots, scallions and peanuts; sprinkle with red pepper flakes and serve. Yields about 1 cup per serving.

Caramel Apple Nut Crunch


POINTS® value | 2
Servings | 3

Ingredients
1 medium apple(s), Granny Smith, thinly sliced
3 Quaker Oats Apple Cinnamon Rice Cakes
1 Tbsp fat-free caramel topping
1 Tbsp unsalted dry roasted peanuts, chopped (or other type of nut)

Instructions
Arrange apple slices on Apple Cinnamon Rice Cakes.
Drizzle each with 1 teaspoon of caramel topping.
Sprinkle each with 1 teaspoon of chopped peanuts. Yields 1 topped rice cake per serving.

Asparagus, Bacon and Cheese Frittata

POINTS® value | 5
Servings | 6

Ingredients
2 tsp olive oil, or vegetable oil
4 slice uncooked turkey bacon, diced
1/2 cup onion(s), diced
2 cup asparagus, fresh, or frozen and thawed, cut into 1-inch pieces
8 slice light whole wheat bread, cubed
1 cup low-fat shredded cheddar cheese, about 4 oz
4 large egg(s)
5 large egg white(s)
3/4 cup fat-free skim milk
2 tsp Dijon mustard
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
2 Tbsp grated Parmesan cheese

Instructions
Heat oil in a large ovenproof skillet over medium heat. Add bacon and cook until golden brown, about 4 minutes. Add onion and asparagus; sauté until vegetables are soft, about 3 to 5 minutes. Remove from heat and stir in bread; sprinkle cheddar cheese over top.
Preheat broiler.
In a large bowl, whisk together eggs, egg whites, milk, mustard, salt and pepper. Pour egg mixture over bread mixture in skillet and set pan over medium-high heat. Cook until almost cooked through to the top, shaking pan frequently to promote even cooking, about 5 to 7 minutes.
Sprinkle Parmesan cheese over top of frittata. Place pan under broiler and broil until top is golden brown and frittata is cooked through, about 1 to 2 minutes. Slice into 6 pieces and serve. Yields 1 piece per serving.Notes
Not only are frittatas an excellent way to enjoy breakfast or brunch, they give you the perfect opportunity to use up leftover vegetables, lean meats and day-old bread.

If you don’t have an oven-proof skillet, cover the handle with aluminum foil before broiling.

Baked Strawberries with Sweet Ricotta Cream

POINTS® value | 1
Servings | 6

Here's a little something red, white and blue to help you celebrate July 4th. If you can't find very sweet strawberries, substitute 1 cup of puréed fresh raspberries or blackberries in their place and sweeten to taste.


Ingredients
2 cups strawberries, very sweet, sliced
1/4 cup sugar substitute, divided
2 sprays cooking spray
4 large egg white(s)
1 tsp fresh lemon juice
1/2 cup fat-free ricotta cheese
1/4 cup blueberries

Instructions
Preheat oven to 375°F.
Combine strawberries and 3 tablespoons of sugar substitute in a blender container; puree and set aside.
Lightly coat six 8-oz soufflé dishes with cooking spray. Dust sides of soufflé dishes with 2 teaspoons of sugar substitute; set aside.
Combine egg whites and lemon juice in bowl of an electric mixer. Beat egg whites until stiff peaks form; do not beat until dry. Gently fold strawberry puree into egg whites; spoon into prepared soufflé dishes. Place dishes on a baking sheet and bake until puffed and firm, about 10 minutes; remove from oven.
Stir remaining teaspoon of sugar substitute into ricotta cheese. Top each soufflé dish with about 1 1/2 tablespoons of sweetened ricotta cheese; sprinkle with blueberries and serve immediately.

Shrimp Creole

POINTS® value | 6
Servings | 4

We gave our creole extra sizzle by using hot, smoked Spanish paprika. If you can't find it, use ground, smoked chili powder in its place.

Ingredients
1 Tbsp vegetable oil
1 Tbsp all-purpose flour
1 medium stalk celery, chopped
1 small onion(s), chopped
1 medium garlic clove(s), minced
1 medium green pepper(s), chopped
14 1/2 oz canned diced tomatoes, drained
2 Tbsp canned tomato paste
1/4 cup red wine
1 cup fat-free chicken broth
1 piece bay leaf
1/8 tsp paprika, smoked, hot Spanish variety
1/4 tsp dried basil
1/4 tsp dried oregano
1/4 tsp table salt
1/4 tsp black pepper
1 pound shrimp, peeled and deveined
2 Tbsp scallion(s), minced
1 Tbsp parsley, Italian, fresh, minced
1 Tbsp fresh lemon juice
2 cup cooked brown rice

Instructions
Heat oil in a large skillet; stir in flour and cook over low heat, stirring occasionally, until mixture is smooth, about 5 minutes. Stir in celery, onion, garlic and pepper; sauté 5 minutes. Add canned tomatoes, tomato paste, wine, broth, bay leaf, paprika, basil, oregano, salt and pepper. Bring to a boil; reduce heat to low.
Stir in shrimp and simmer 5 minutes. Stir in scallions, parsley and lemon juice; simmer 1 minute. Remove bay leaf. To serve, spoon 1/2 cup of rice into each of 4 bowls and top each with about 2 cups of shrimp creole.

Tomato, Basil and Smoked Mozzarella Pasta Salad

POINTS® value | 4
Servings | 6

Vine-ripened tomatoes, fresh basil and smoky mozzarella have natural affinities — add balsamic-infused pasta and you've got a wonderful meal.

Ingredients
8 oz uncooked fusilli, or other spiral pasta
1 Tbsp balsamic vinegar, or more to taste
2 tsp olive oil
1/2 tsp dried oregano
1 cup cherry tomato(es), or grape tomatoes, halved
1/2 cup basil, fresh, chopped
1/2 cup part-skim mozzarella cheese, smoked, diced
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste

Instructions
Cook pasta according to package directions without added salt or fat; drain and transfer to a large bowl. Add vinegar, oil and oregano; toss to coat.
Fold in tomatoes, basil and mozzarella; season to taste with salt and pepper. Serve warm or chilled. Yields about 1 cup per serving.Notes
For an interesting flavor boost, add sun-dried tomatoes to this recipe. Place 1/4 cup of dried sun-dried tomatoes in a bowl and cover them with boiling water; set aside for 10 minutes to allow the tomatoes to plump up. Drain well and substitute them for half the cherry tomatoes in the recipe.

Choc-Peanut Frozen Cookies

POINTS® value | 1
Servings | 16

If you love dark chocolate, you're bound to love these: a decadent way to cool off on a hot summer day.

Ingredients
1/4 cup fat-free skim milk
2 Tbsp unsweetened cocoa, powder
2 Tbsp sugar
1/4 cup chunky peanut butter
1 cup uncooked old fashioned oats
2 tsp canola oil

Instructions
Mix milk, cocoa powder and sugar in a small saucepan over low heat.
Bring to boil, then remove from heat. Add peanut butter and stir into mix until melted.
Stir in oatmeal and oil.
Drop 16 spoonfuls onto a baking sheet lined with wax paper. Freeze for at least four hours; they are better the day after you make them. Yields one cookie per serving.

Wild mushroom bruschetta

POINTS® value | 1
Servings | 12

side dishes | Want to impress your guests with simple but elegant hors d'oeuvres? Then try our upscale bruschetta, which goes from kitchen to table in under 30 minutes.


Ingredients

2 medium shallot(s), minced
2 medium garlic clove(s), minced
4 oz shiitake mushroom(s), trimmed and thinly sliced
4 oz raw oyster mushrooms, or porcini, trimmed and thinly sliced
1 Tbsp chopped walnuts, toasted
1/8 tsp table salt, or to taste
6 oz French baguette bread, cut into 12 slices and toasted
1 medium garlic clove(s), halved
1/8 tsp black pepper, or to taste
1/8 oz fresh sage, about 2 tablespoons, thinly sliced

Instructions
Coat a nonstick skillet with cooking spray and heat over medium-low heat. Add shallots and minced garlic; cook 2 minutes, stirring occasionally. Increase heat to medium-high and add mushrooms; cook until wilted and still a little moist, about 3 to 4 minutes. Off heat, stir in walnuts, salt and pepper.
Rub each baguette slice with the halved garlic and then top with about 2 tablespoons of mushrooms; sprinkle with sage. Serve immediately. Yields 1 per serving.

ive found recipe heaven....LOL so many i want to make....

BAKED DIJON CHICKEN
Serves 4
1 pound boneless, skinless chicken breasts or turkey breast tenderloins, all visible fat removed
1 tablespoon Dijon or coarse-grained mustard
2 teaspoons lemon or lime juice
1/2 teaspoon bottled minced garlic
1/8 teaspoon black pepper
Preheat oven to 375:F.
Rinse chicken or turkey and pat dry.
In a small bowl, stir together remaining ingredients. Arrange chicken or turkey in a single layer in a glass baking dish. Spread mustard mixture over the top of each piece.
Bake, uncovered, 15 to 20 minutes, or until chicken or turkey is tender and no longer pink.
Microwave Method
Prepare recipe as directed above except arrange chicken or turkey in a single layer in a baking dish, placing thicker portions toward the outside edge of the dish. Cover with wax paper and cook on 100% power (high) 3 to 4 minutes.
Give dish a 1/2 turn. Re-cover and cook on high 3 to 4 minutes, or until chicken or turkey is tender and no longer pink.

Calories: 137 kcal
Protein: 25 g
Carbohydrates: 1 g
Total Fat: 3 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1 g
Cholesterol: 62 mg
Sodium: 104 mg

BEEF AND BEAN ENCHILADAS
Serves 4; 2 enchiladas per serving
1/2 cup no-salt-added tomato sauce
1/2 cup salsa
8 6-inch corn tortillas
1/2 pound lean ground beef
1 cup canned nonfat refried beans
1 teaspoon chili powder
1 teaspoon ground cumin
1/8 teaspoon black pepper
1/2 cup shredded low-fat cheddar cheese
In a small bowl, stir together tomato sauce and salsa. Using about half the tomato sauce mixture, brush both sides of each tortilla. Stack tortillas on a plate and set aside. (This allows tortillas to soften.)

In a large skillet, cook beef over medium-high heat until brown, about 5 minutes, stirring occasionally. Place in a colander and rinse under hot water. Drain well. Wipe skillet with a paper towel. Return beef to skillet. Stir in refried beans, chili powder, cumin and pepper. Cook and stir for 2 minutes, or until heated through.
Preheat broiler.
Spoon about 1/4 cup of the mixture down the center of each tortilla. Roll up tortillas and place, seam side down, in a 10x6x2-inch or 9x9x2-inch glass baking dish. Top with remaining tomato sauce mixture.
Broil 4 inches from the heat for 5 minutes, or until browned.
Sprinkle with cheese. Let stand 5 minutes before serving.

Cook's Tip: Not all baking dishes can take the intense heat of the broiler. Make sure the one you choose has tempered glass to withstand high heat. Look on the bottom of the dish for an indication or read the manufacturer's directions that came with the baking dishes.

Calories: 324 kcal
Protein: 25 g
Carbohydrates: 41 g
Total Fat: 7 g
Saturated Fat: 3 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 40 mg
Sodium: 643 mg

CHEESY OVEN-FRIED CHICKEN
Serves 4; 4 chicken strips per serving
Vegetable oil spray
2 cups bite-size, low-fat cheddar-cheese-flavored crackers
1/2 to 3/4 teaspoon dried basil
1/8 teaspoon black pepper
1 pound boneless, skinless chicken breasts or turkey breast tenderloins, all visible fat removed
2 tablespoons skim milk
Preheat oven to 400: F. Spray a shallow baking pan with vegetable oil.
Place crackers, basil and pepper in a large plastic bag with a tight-fitting seal (leave end open so air can escape) and use a rolling pin to crush the crackers. Or place crackers, basil and pepper in the work bowl of a food processor fitted with a metal blade and process until finely crushed; transfer to large plastic bag. Set aside.
Rinse chicken or turkey and pat dry. Cut into 16 strips, about 1x3-inches each. Dip chicken or turkey in milk. Add chicken or turkey strips, a few pieces at a time, to bag with cracker mixture. Seal bag and shake until chicken or turkey is coated. Place coated chicken or turkey in a single layer on prepared baking pan.
Bake, uncovered, 5 to 7 minutes, or until chicken or turkey is tender and no longer pink.
Cheesy Chicken Nuggets: Prepare recipe as above except cut chicken or turkey into bite-size pieces. Bake, uncovered, in a preheated 400:F oven about 5 minutes, or until tender and no longer pink.
Calories: 212 kcal
Protein: 27 g
Carbohydrates: 14 g
Total Fat: 5 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 62 mg
Sodium: 292 mg

HONEY-ROASTED CHICKEN
Serves 6
2 pounds chicken pieces (breasts, thighs and drumsticks), skinned, all visible fat removed
1 cup honey
1/2 cup reduced-sodium teriyaki sauce
1/4 cup orange juice
1 tablespoon Dijon mustard
Preheat oven to 375: F.
Rinse chicken and pat dry. Place in a single layer in a shallow baking pan. In a medium bowl, stir together remaining ingredients. Pour over chicken pieces.
Bake uncovered, basting with the honey mixture occasionally, about 45 minutes, or until chicken is tender and no longer pink.
Microwave Method: Prepare recipe as directed above except place chicken in a deep microwave-safe baking dish and pour honey mixture over chicken. Cover with vented plastic wrap and cook on 100% power (high) about 10 minutes. Rotate dish 1/2 turn and baste with honey mixture. Re-cover and cook on high about 10 minutes, or until chicken is tender and no longer pink.
Calories: 321 kcal
Protein: 23 g
Carbohydrates: 52 g
Total Fat: 4 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1 g
Cholesterol: 58 mg
Sodium: 625 mg

delicious diet low fat meals wanted!

This is a dessert...light fluffy and no sugar no fat

1 small box of no sugar orange jello
1 small box of no sugar white chocolate pudding
1 regular no fat container of Cool Whip

With orange jello, put into a bowl and add 1 cup boiling water. Stir to dissolve. Add 1 cup cold water and mix well. Let it set for 5 minutes.
Then add the no sugar white chocolate pudding and mix well to dissolve the pudding. Then fold in the cool whip...put into a larger container or into 6 custard cup containers....it's only something like 25 calories....

You could also try different flavor of jello....I am doing raspberry next and will top the dessert with some fresh berries.....

Enjoy

Lots of protein packed meats like chicken, fish, lean beef, pork are great when your trying to eat right, and anything green. Lots of protein and a little lite excercising will start to trim you down and you'll start seeing signs of a leaner body mass. I do this from time to time when
I'm training

Cheesy-Good Cornbread Muffins

PER SERVING (1 muffin): 85 calories, 1.5g fat, 240mg sodium, 14g carbs, 1g fiber, 2g sugars, 4g protein -- POINTS value 2

Cheesy cornbread muffins for only 85 calories each!

Ingredients:
1 cup canned cream-style corn
2/3 cup all-purpose flour
1/2 cup yellow cornmeal
1/2 cup fat-free liquid egg substitute (like Egg Beaters)
1/2 cup fat-free sour cream
1/2 cup reduced-fat shredded cheddar cheese
1/4 cup chopped scallions
2 tbsp. Splenda No Calorie Sweetener (granulated)
1 1/2 tsp. baking powder
1/4 tsp. salt
Optional: 1/4 tsp. hot sauce

Directions:
Preheat oven to 375 degrees.

Combine flour, cornmeal, Splenda, baking powder, and salt in a large bowl. In a separate small bowl, mix together all other ingredients -- then add the contents of the small bowl to the large one, and stir until well mixed.

Spray a 12-cup muffin pan with nonstick spray or line it with baking cups. Evenly distribute muffin batter among the cups. Bake in the oven for 15 - 20 minutes (until muffins are firm and a light golden brown). Allow to cool and then enjoy!

MAKES 12 SERVINGS

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HG's Miracle Mashies

PER SERVING (1/5th of recipe, about 2/3 cup): 82 calories, 1g fat, 168mg sodium, 16g carbs, 3g fiber, 2g sugars, 3g protein -- POINTS® value 1*

Mixing cauliflower and potato is a GREAT way to get true mashed potato taste and texture, with a healthier, lower calorie spin.

Ingredients:
1 large (about 13-oz.) potato
3 cups cauliflower florets
3 tbsp. fat-free half & half
1 tbsp. light whipped butter or light buttery spread
1/4 tsp. salt
pepper and additional salt, to taste
Optional: 1/2 tsp. crushed garlic

Directions:
Bring a large pot of water to a boil. While waiting for the water to boil, peel and cube the potato.

Once water is boiling, a dd peeled potato cubes and cauliflower. Wait for the water to return to a boil, and then reduce heat to medium. Cook for 15 - 20 minutes (until potatoes and cauliflower are very tender).

Remove the pot from heat and strain out all of the water. Transfer contents to a large bowl, and add half & half, butter/buttery spread, salt, and (if you like) crushed garlic. Mash it all together with a potato masher, until completely blended. Season to taste with pepper and additional salt. Enjoy!

MAKES 5 SERVINGS

Low Fat / Calorie Cake:

Real simple to make you will need:

angel food cake ( I use the mix )
Jello your favorite flavor (one box you will have left over jello)
Fat free coolwhip

cook the cake then as it is cooling take your favorite flavor of Jello and using a toothpick while cake still warm poke holes in cake and pour liquid jello over the cake place in the fridge about an hour to set then frost with coolwhip


This is my favorite way to satisfy my sweet tooth

Japanese Steakhouse Scallops

POINTS® value | 8
Servings | 4

The secret to perfectly browned scallops is to pat them dry before sautéing. For variety, try this recipe with shrimp instead of scallops, or a combination of the two.

Ingredients
3 tsp canola oil, divided
1 1/2 pound scallops, about 20 sea scallops (pat dry with a paper towel)
1 medium onion(s), cut in half and then thinly sliced
1/2 pound shiitake mushroom(s), stems discarded, caps sliced
1 Tbsp ginger root, freshly grated
2 tsp minced garlic
1 cup carrot(s), shredded
1 cup mung bean sprouts
2 Tbsp low-sodium soy sauce
2 Tbsp fresh lemon juice
1 medium scallion(s), sliced (for garnish)
1/4 cup carrot(s), shredded (for garnish)

Instructions

Heat 2 teaspoons of oil in a large nonstick skillet over high heat. Add scallops in a single layer and cook until bottoms are browned, about 2 minutes. Flip and cook until browned on both sides and scallops are just cooked through, about 2 to 3 minutes more; remove to a plate.
Heat remaining teaspoon of oil in same skillet. Add onions and stir-fry until lightly browned, about 2 minutes. Add mushrooms and stir-fry until mushrooms and onions are almost tender, about 2 minutes.
Stir in ginger and garlic and stir-fry until fragrant, about 30 seconds. Stir in 1 cup of carrots, bean sprouts and any juices that have accumulated on scallop plate; stir-fry until carrots and sprouts have softened slightly, about 1 minute. Remove from heat and stir in soy sauce and lemon juice.
To serve, spoon 1/2 cup of vegetable mixture onto each of 4 plates. Top each with 5 scallops. Garnish with remaining scallion and carrot.
You have got me hungry!!!! Im sitting here only unhealthy food in the house(suck at cooking healthy, but I can whip up something fatty), and working on a foot a snow! Cant go nowhere! LOL

Baked Banana Splits

POINTS® Value: 4
Servings: 4

Note: Change the flavor by substituting other extracts—such as almond, maple, rum or orange—for the vanilla.

Ingredients


1 sprays cooking spray
4 large banana(s), ripe, peeled
8 oz canned crushed pineapple in juice, drained
2 Tbsp McNeil Nutritionals SPLENDA No Calorie Sweetener, divided
1/2 tsp ground cinnamon
1 cup fat-free ricotta cheese
1 tsp vanilla extract
1 cups raspberries
Instructions


Preheat oven to 400°F. Coat a 9-inch baking pan with cooking spray. Place bananas in pan.
In a small bowl, combine pineapple, 1 tablespoon of Splenda and cinnamon; pour over bananas. Cover pan with foil and bake for 30 minutes. (Note: The canned pineapple is already sweet so omit the Splenda if you prefer.)
Meanwhile, in another small bowl, combine ricotta, remaining tablespoon of Splenda and vanilla; set aside.
Place one baked banana in each of four individual serving bowls and top each with about 2 tablespoons of pineapple sauce and 1/4 cup of ricotta mixture. Top each with 1/4 cup of raspberries. Serve immediately.
Yields 1 banana split per serving.

Cheesy Chili-Mac

POINTS® Value: 5
Servings: 8
Preparation Time: 20 min
Cooking Time: 25 min
Level of Difficulty: Easy

A hearty meal in a bowl. It's full of great stuff like lean beef, pinto beans and chili peppers. Turn leftovers in burritos.


Ingredients

1 spray(s) cooking spray
2/3 pound(s) raw extra lean ground beef
2 medium onion(s), chopped
29 oz canned stewed tomatoes, Mexican-style (undrained)
2 1/2 cup(s) canned tomato juice
4 oz canned green chili peppers, diced, drained
2 tsp chili powder
1 1/2 cup(s) uncooked macaroni, elbow
31 oz canned pinto beans, drained and rinsed
1/2 cup(s) low-fat shredded cheddar cheese

Instructions


Coat a large skillet with cooking spray. Cook ground beef and onion over medium-high heat until meat is browned, about 10 minutes; drain off fat.
Stir in undrained stewed tomatoes including juice, tomato juice, chili peppers and chili powder; bring mixture to a boil.
Stir in macaroni and beans; return to boiling. Reduce heat, cover and simmer until macaroni is tender, about 15 minutes. Spoon chili into bowls and sprinkle with cheese.
Yields about 1 cup of chili and 1 tablespoon of cheese per serving.

I don't usually cook, but I have that book "Hungry Girl" - has anyone tried any of the recipes? I found this one from her website, and tried it tonight and it's amazing! Egg rolls with less than a gram of fat per roll, and they really do taste awesome.

http://www.hungry-girl.com/sectionimg/4053hgeggrolls.jpg












Honor Roll
These may be called Shrimpylicious, but they're anything BUT "shrimpy" -- they're large and in charge! Pair 'em with our So Low Mein w/ Chicken (http://www.hungry-girl.com/chew/chewdetails.php?isid=1270) or our guilt-free moo shu (http://www.hungry-girl.com/chew/chewdetails.php?isid=1653), and you've got a full-on feast from the East. Fortune cookies not included.

Ingredients:
6 large square egg roll wrappers (found in the refrigerated section of the supermarket with the other Asian items)
4 cups (about half of a 12-oz. bag) dry coleslaw mix
One 6-oz. can (4 oz. drained) tiny shrimp, drained
1/2 cup canned water chestnuts, drained and sliced into strips
1/4 cup bean sprouts, chopped
2 scallions, chopped
1 stalk celery, thinly sliced widthwise
2 tbsp. light or low-sodium soy sauce
1 tsp. crushed garlic
1/4 tsp. ground ginger
1/8 tsp. salt
dash pepper
Optional: sweet & sour sauce, for dipping

Directions:
Preheat oven to 375 degrees.

Place slaw mix in a microwave-safe bowl with 2 tbsp. of water, cover, and microwave for 2 minutes. Drain any excess water, and transfer slaw mix to a large bowl. Add all other ingredients except for the wrappers, mix well, and set aside. (For more intense flavor, allow mixture to marinate in the fridge for 20 minutes.) Prepare a large baking sheet by spraying it lightly with nonstick spray.

Place two egg roll wrappers on a clean, dry surface. Evenly distribute about 1/2 cup of the mixture onto each wrapper, in a row a little below the center. Moisten all four edges of each wrapper by dabbing your fingers in water and going over the edges smoothly.

Fold the sides of each wrapper about 3/4-inch towards the middle, to keep the mixture from falling out of the sides. Then, roll the bottom of each wrapper up around the mixture, and continue rolling until you reach the top. Seal the outside edge with another dab of water. Carefully transfer egg rolls to the baking sheet.

Repeat process twice with remaining wrappers and filling, making sure you have a clean, dry surface each time.

Spray the tops of the egg rolls with nonstick spray. Bake in the oven for 25 - 30 minutes, until golden brown. Allow to cool slightly. If you like, dip egg rolls in some sweet & sour sauce!

MAKES 3 SERVINGS

Serving Size: 2 egg rolls
Calories: 189
Fat: 0.75g
Sodium: 949mg
Carbs: 33.5g
Fiber: 3.5g
Sugars: 5g
Protein: 12.5g

POINTS® value 3*

HG Alternative! If you're not into shrimp so much, just swap 'em for 1/2 cup chopped mushrooms and you'll have fantastic veggie egg rolls. Woohoo!

Thanks for posting. I have not read the book but I do get the daily emails from Hungry Girl and they are great.

Creamy Sweet Potato Soup


POINTS® Value: 4
Servings: 4
Preparation Time: 10 min
Cooking Time: 60 min
Level of Difficulty: Easy

Warm up with our hearty sweet potato soup as the temperature starts to drop. Toast the pecans to help maximize their flavor.

Ingredients

2 large sweet potato(es)
2 cup(s) canned chicken broth, divided
1 tbsp reduced-calorie margarine
1 tbsp all-purpose flour
1/4 tsp ground ginger
1 cup(s) fat-free evaporated milk
1 tbsp chopped pecans

Instructions


Preheat oven to 400ºF.
Pierce potatoes in several places with a fork. Bake for 45 minutes, remove from oven and allow to cool. When cool, remove and discard skin; chop potatoes.
Combine sweet potatoes and 3/4 cup of broth in a blender or food processor; blend or process until smooth, about 1 minute. Set potato mixture aside.
Melt margarine in a medium-size saucepan; stir in flour and ginger, and then add milk. Cook, stirring, until slightly thickened and bubbly, about 5 minutes. Cook 1 minute more and then stir in sweet potato mixture and remaining 1 1/4 cups of broth. Cook, stirring, until heated through, about 5 minutes more. Pour into 4 serving bowls and sprinkle each with 3/4 teaspoon of pecans. Yields about 1 cup per serving.
Notes


For an extra flavor boost, consider adding a dash of curry powder with the flour and ginger.

Cocoa-licious!
Prepare for caramel-y cocoa goodness. (Not that there's any real way to do that...)

Ingredients:
2 packets Swiss Miss Sensible Sweets Diet Hot Cocoa Mix (http://www.low-carb.com/swmiseswdico.html)
3 tsp. fat-free caramel dip (like the kind by T. Marzetti (http://mybrands.com/Product.aspx?pid=7201)), divided
1/4 cup Fat Free Reddi-wip
2 dashes ground sea salt
1 dash Splenda No Calorie Sweetener (granulated) or granulated sugar

Directions:
Empty both cocoa packets into a mug. Add 1 cup very hot water, and mix until powder has dissolved. Add 2 tsp. caramel dip, and stir until it melts into the hot cocoa.

Place the remaining tsp. caramel dip in a small microwave-safe dish, and heat for 10 seconds. Stir until smooth and pourable. Then top cocoa with Reddi-wip and drizzle the caramel on top.

Sprinkle the whole thing evenly with the salt and Splenda. Enjoy!