Smackaroni and Cheese!

This is one of my FAVOURITE recipes from ES&BM!!

Reprinted with permission from Janet and Greta Podleski (Eat,Shrink & Be Merry)

Yield:8 servings

NI:329 calories, 9.6g total fat, 3.6g fiber

INGREDIENTS

1 can (14 oz/385 m) evaporated 2% milk

2 tbsp all-purpose flour

1/2 tsp dry mustard powder

1c light Cheez Whiz

1/4c grated Parmesan Cheese

1/4 tsp freshly ground black pepper

1 lb (454g) extra-lean ground beef (see tip below)

1c diced onions

1/2c diced zucchini

1-2 tsp minced garlic

1 can (19 oz/54o ml)tomatoes with Italian herbs , well drained (I use 10 oz and 9 oz of Rotel tomatoes) makes it spicy!!

4c cooked whole wheat elbow macaroni

(about 1-1/2 c dry)

1/2c packed shredded light old (sharp) cheddar cheese

(2 oz/57 g)

In a medium, non stick pot, whisk together milk, flour, and mustard powder until smooth. Heat over medium-high heat, whisking constantly, until mixture bubbles and thickens. Reduce heat to low. Add Cheez Whiz, Parmesan cheese, and pepper. Stir until cheeses are melted. Remove from heat and set aside.

In a deep, 10 inch, non stick skillet, cook beef. Onions, zucchini, and garlic over medium-high heat until meat is no longer pink. Break up any large pieces of beef while it's cooking. Drain off any liquid or fat in pan. Stir in tomatoes and cook more minute.

Add cooked pasta and reserved cheese sauce. Mix well and cook just until heated through. Remove skillet from heat. Sprinkle macaroni mixture with shredded cheddar. Cover and let stand 5-10 minutes before serving.

Serve hot with a sprinkle of freshly ground black pepper and a salad on the side.

tip: you can substitute ground chicken or turkey of ground beef if you prefer.

Lizzie's Beef Barley Soup!!!

BEEF BARLEY SOUP!

Yield: 6 servings

Oh so tasty!!

INGREDIENTS

2 tablespoons olive oil

1 pound lamb or beef, cut into small cubes

1 recipe (4 cups) homemade broth using lamb and/or beef bones (or use canned broth)

1 cup water

1 can (14.5 ounces) whole tomatoes, crushed with juices

1 large onion, chopped

1 large carrot, chopped

1 large stalk celery, chopped

1 cup medium barley

2 teaspoons dried thyme

1 teaspoon dried marjoram

Salt and pepper to taste

4 large garlic cloves, crushed

Heat the olive oil in a large soup pot over high heat. Sprinkle the meat cubes with salt and pepper.

Add to hot pot, in batches if necessary, and brown on all sides, about 5 minutes. Add the remaining ingredients except the garlic.

Bring to a boil; cover, reduce heat to medium-low, and simmer until vegetables are tender and barley is thoroughly cooked,

about 45 to 60 minutes.

Add the crushed garlic and cook another 5 minutes. Taste for seasoning. Serve immediately.

Soup is also very good leftover.

Notes: Adding the garlic at the very end of the cooking adds a strong flavor that I like in some soups. If you prefer a milder garlic taste, add it at the beginning. Leftover lamb or beef can be used instead of fresh. Add it during the last 5 minutes, just to heat.

Chicken With Basil Cream Sauce and Deliciously Deluxe Spaghetti With Olive Oil and Garlic!

This is a very quick and tasty recipe! David thoroughly enjoyed it and it is HEALTHY!!!

Chicken With Basil Cream Sauce

Yield: 4 servings

NI: 234 calories, 6g total fat, 0g fiber

1/4c fine dry bread crumbs

1 tbsp snipped fresh basil or 3/4 tsp dried basil, crushed

1/8 tsp paprika

1/8 tsp ground black pepper

1 tbsp butter melted

4 skinless, boneless chicken breast halves (about 1-1/4 lb total)

2/3c reduced fat milk

2 tsp all purpose flour

3/4 tsp instant chicken bouillon granules.

Preheat oven to 400 degrees F. In small bowl, combine bread crumbs, 2 tsp of the fresh basil or 1/2 tsp of the dried basil, paprika and pepper. Drizzle with melted butter; toss gently to combine.

Arrange chicken in 2 quart rectangular baking dish. Sprinkle chicken with crumb mixture; press gently onto chicken to coat. Bake for 20-25 minutes or until chicken is no longer pink. (170 degrees F).

Meanwhile for sauce; In small saucepan, combine milk, flour, bouillon granules, and remaining dried herb (if using). Cook and stir over medium heat until thickened and bubbly. Cook and stir for 1 minute more. Stir in remaining fresh herb (if using). Serve chicken with sauce.

Deliciously Deluxe Spaghetti With Olive Oil and Garlic

Yield : 8 servings

4 points per serving

3/4 pound uncooked spaghetti

1/8 cup olive oil

1/4 cup fat-free chicken broth

3 clove garlic clove(s)

1/4 tsp chili powder

1/4 cup parsley

1/4 cup 100% Grated Parmesan Cheese

1/8 tsp table salt

Bring large pot salted water to a boil. Add spaghetti and return to a boil. Cook for 5-7 minutes until pasta is al dente. Remove from heat and drain.

Heat olive oil and broth in a pan over low heat. Add garlic and chili flakes and simmer approximately 3-5 minutes or until garlic is golden.

Toss pasta with garlic oil and parsley until well combined. Season well with salt and pepper if you cheese and serve.

Garnish each portion with Parmesan cheese.

Unrolled CABBAGE ROLLS!

Gosh the Podleski sisters know how to keep things simple yet delightful! I always turned my nose up at cabbage rolls but decided to give this recipe a shot! It was easy, used minimal ingredients and was extremely tasty!!! Thank you Janet and Greta!!

Unrolled Cabbage Rolls

Reprinted with permission from Janet Podleski (Looneyspoons)

Yield:8 generous servings

NI: 258 cal, 3.3g fat, (my input...a minimum of 4g fiber)not noted in original recipe.

3/4c chopped onions

1 clove garlic, minced

1-1/2c low-sodium, reduced-fat chicken broth( I replace 1/2c of the broth with water to help reduce the sodium even further)

3/4c uncooked long grain white rice

1 medium head cabbage (about 3-4 pounds)

1-1/2 pounds lean ground turkey(skinless)

1 egg white

1/4c chopped fresh parsley(I used cilantro...delish)

1 tsp dried marjoram

1/2 tsp each salt and black pepper

2 cans (10 oz each) low fat condensed tomato soup (Campbell's healthy request).

Spray a medium saucepan with non stick spray. Add onions and garlic. Cook over medium heat for 2 minutes, stirring often. Add broth and rice. Bring to a boil. Reduce heat to medium low. Cover and cook for 20-25 minutes, until rice is tender and liquid has been absorbed. Stir occasionally.

Meanwhile, bring a large pot of water to a boil. Cut cabbage into 8 wedges. Boil cabbage wedges for 5 minutes. Drain, remove tough inner pieces. Separate individual leaves and set aside.

Combine cooked rice with turkey, egg white, parsley, marjoram, salt and pepper. Mix well (using your hands works best).

Spray a 13x9 inch baking pan with non stick spray. Line bottom with 1/2 the cabbage leaves. Spread rice/turkey mixture evenly over cabbage. Top with remaining cabbage leaves.

Empty both cans of soup into a medium bowl. Add 1 can water and mix well. Pour soup evenly over cabbage. Cover and bake for 1 hour at 350 degrees. Reduce heat to 325 degrees and cook another 45 minutes. Let cool for 5 minutes before serving.

Quick Sweet Potato Soup!

OK...not much time but want something warm and tasty for lunch! Whip up this quick sweet potato soup along with your fave sandwich!

QUICK SWEET POTATO SOUP!

Yield: 4(1-1/2c) servings

NI: 240 cal, 9g fat, 4 g fiber (should actually be less fat as I used fat free broth and sour cream as well as 1% milk) Will determine what new info is later.

***** Input info on the recipe builder with the lower fat ingredients and it comes out to 3 pts.

1(18-0z) can sweet potatoes

1/4c chopped green onions

2 (14-1/2oz) cans ready to serve chicken broth( I used the no fat boxed broth and substituted 7oz of the measurement of broth for water)

1/2 tsp salt

1/8 tsp pepper

2/3c milk(I used 1%)

1/2c sour cream with chives

Combine sweet potatoes, onions and 14.5 oz of the broth in a large bowl. Use hand blender to process or pour into food processor or blender. Process until smooth. Pour mixture into medium saucepan.

Stir in remaining can of broth (or half water half broth), salt and pepper. Cook over medium heat until thoroughly heated, stirring frequently Add milk and sour cream; stir to blend. Reduce heat to low; cook until thoroughly heated. Serve with a dollop of sour cream and a few chives.

Roast Pork Tenderloin With Apples And Cider Sauce

Roast Pork Tenderloin With Apples And Cider Sauce!

NI: Each serving contains about 200 calories and 7 grams fat, 2 grams fiber.

Ingredients

1 (3/4-lb) pork tenderloins

1/2 tablespoon vegetable oil

1 teaspoon unsalted butter

1 Granny Smith apple, peeled, cored, and each cut into 8 wedges

1/2 cup low-sodium fat-free chicken broth

1/3 cup unfiltered apple cider or apple juice

1/2 teaspoon cornstarch

1 tablespoon water

1 teaspoons cider vinegar

1/4 teaspoon salt

1/8 teaspoon black pepper

Instructions

Preheat oven to 425°F.
Pat tenderloins dry and season with salt and pepper. Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then brown tenderloins on all sides, turning with tongs, about 5 minutes total. (If the handle of your skillet is not ovenproof, wrap handle in a triple layer of foil, shiny side out.) Transfer skillet to upper third of oven and roast until a thermometer inserted diagonally into center of meat registers 155°F, 12 to 15 minutes. Transfer to a platter and let stand, loosely covered with foil, 15 minutes before slicing.
While meat is standing, heat butter in same skillet (handle will be hot) over moderately high heat until foam subsides. Add apple wedges and sauté, turning occasionally, until tender and golden brown, 5 to 7 minutes. Transfer apples to a plate, then add chicken broth and cider to skillet. Bring to a boil over high heat and meanwhile whisk together arrowroot and water in a small bowl. Whisk arrowroot mixture into sauce and boil until thickened and reduced to about 1 cup, about 5 minutes. Remove from heat and stir in vinegar, measured salt and pepper, and any juices that have accumulated on platter.
Cut meat into 1/2-inch-thick slices and serve topped with apples and sauce.

Greek Potato Salad

Originally this recipe came in at 10 pts per serving but is now 6pts. I increased the serving number from 6 to 7 as it is plenty. I also tweaked the recipe by reducing the portion of oil, substituting Splenda for sugar, reducing the amount of salt and feta cheese. It was still delish!!! Our complete dinner came in at 10 points. I will share the pork recipe later!

Greek Potato Salad

Prep time 45 minutes

Yield: 7 servings (6pts per serving)

2 pounds unpeeled new potatoes

2 medium bell peppers, cut into 1 inch pieces

2 medium tomatoes, seeded and cut into eighths

1 medium cucumber, cut into 1 inch pieces

1/2 medium red onion, very thinly sliced (1/2c)

16 kalamata or ripe olive (or 1/2 c sliced black olives)

2/3c crumbled feta cheese

If potatoes are large, cut in half. Place steamer basket in 1/2 inch water in saucepan (water should not touch bottom of basket). Place potatoes in stamer basket. Cover tightly and heat to boiling; reduce heat. Steam 18-22 minutes or until tender; cool to room temperature.

Prepare Lemon Dressing

Add potatoes and remaining ingredients except cheese to dressing; toss. Serve immediately, or cover and refrigerate up to 24 hours. Sprinkle with cheese just before serving.

Lemon Dressing

1/3c olive oil

1/4c lemon juice

1 tbsp finely choped fresh or 1 tsp dried oregano leaves

1 tbsp Dijon mustard

1 tsp splenda

1/4 tsp salt

1/4 tsp pepper

2 cloves garlic, finely chopped

Beat all ingredients in large glass or plastic bowl, using wire whisk, until blended

Devine Chili!!!

Actually...

It is THE LADLE IN RED from ES&BM and it is very, very, very, goooood!

Yield: 8 (1 cup) servings

NI: 276 calories, 7.8g fat, 10.2 fiber (4 max for WW'er gals)

Recipe reprinted with permission from ES&BM writers Greta and Janet Podleski.

1-1/2 lbs extra lean ground beef

2 tsp minced garlic

1c each diced celery, diced celery, diced green bell pepper, and diced red onions

1-1/2 tbsp chili powder

1-1/2 tsp ground cumin and dried oregano

1 tsp ground coriander

1/4 tsp ground black pepper

1 can (19 oz) diced tomatoes, undrained

1 can (14 oz) tomato sauce

1c beef broth

1/4c chopped celery leaves

1 tbsp hickory-flavoured barbecue sauce

1 can (19 oz) red kidney beans, drained and rinsed

1 can (14 oz) beans in tomato sauce

3 tbsp chopped fresh cilantro

1 tbsp freshly squeezed lime juice

2 tsp liquid honey

Cook beef and garlic in a large, deep, non-stick skillet or pot over medium-high heat until beef is no longer pink. Stir in celery, green pepper, and red onions. Cook and stir for 3 minutes, or until vegetables begin to soften.

Stir in chili powder, cumin, oregano, coriander, and black pepper. Cook for 1 more minute. Add undrained tomatoes, tomato sauce, beef broth, celery leaves, and barbecue sauce. Bring mixture to a boil. Reduce heat to low. Cover and simmer for 20 minutes, stirring occasionally.

Add beans and simmer, covered, for 10 more minutes. Remove from heat. Stir in cilantro, lime juice, and honey. Serve hot.

*I use 1 10 ounce can of ROTEL (U.S.) tomatoes for this recipe and the remainder amount of tomato is regular. It makes it so nice and spicy!

Speedy Cod Fry!

Speedy Cod Fry!

In a hurry? Not much time to cook! Why not throw on a little Cod!

All you need to do is...

Cooking Oil
2 (4-6 oz) pcs of cod fish
2 tbsp whole wheat flour
1/4 tsp pepper
1/2 tbsp of your favourite herb (dill...parsley...or cilantro)

Make sure cod fish is somewhat damp. Put Flour ,pepper and herbs in a Ziploc bag. Place fish in bag and toss until completely covered in flour mixture.

Heat frying pan over medium heat. Spray with Cooking oil. Add cod fish. Fry for approximately 4-5 minutes per side depending on thickness. Fish should be light and flaky. Serve with your favourite salad or side dish of choice.

Very Tasty Scalloped Potatoes!

Scalloped Potatoes

Oh my, they are good! I know I made a lighter version in the past but Lord knows where that is now! For 5 points I think it is well worth it. Savour the flavour all!!!

NI: Yield 6 servings. 283.7 cal, 5.8g fat, 5.3g fiber (4 max for WW)

6 medium uncooked potato(es)
2 Tbsp reduced-calorie margarine
3 Tbsp all-purpose flour
1/2 tsp table salt
1/4 tsp black pepper
1 cup fat-free skim milk
1c low fat chicken/vegetable broth.
1 medium onion ,diced
1/2 cup low-fat Swiss or Cheddar cheese
1 tbsp Dijon mustard.

Wash potatoes, leave skins on whenever possible or pare thinly and remove eyes. Leave whole or cut into large pieces. Cut into enough thin slices to measure about 4 cups.

Heat 2 tbsp margarine in saucepan over low heat until melted. Blend in flour, salt and pepper. Cook over low heat, stirring constantly, until mixture is smooth and bubbly; remove from heat. Stir in milk ,broth chese and mustard. Heat to boiling, stirring constantly. Boil and stir 1 minute.

Arrange potatoes in greased 2 quart casserole in 3 layers, topping each of the first two layers with 1/2 of the onion and 1/3 of the white sauce. Top wit remaining potatoes and sauce. Dot with 1 tbsp margarine. Cover and cook in 325F oven 40 minutes or in 350f oven 30 minutes. Uncover and cook until potatoes are tender, 60-70 minutes longer. Let stand 5-10 mints before serving. 6 servings.

Gone Bananas!

Gone Bananas( another Looneyspoons HIT!!)

Recipe reprinted with permission from Janet and Greta Podleski (Looneyspoons)

Yield:1 large loaf, 16 slices

NI: 176 cal, 4.1g fat. Fiber not provided. I am confident it is at least 2 pts.

2c all purpose flour

3/4c whole wheat flour

1c unpacked brown sugar

1 -1/2 tsp baking powder

1/2 tsp baking soda

1 tsp ground cinnamon

1/2 tsp salt

3 egg whites

2 tbsp butter or margarine melted

3/4 c non-fat plain yogurt

1 tsp vanilla

2c mashed bananas (ripe!)

1/2c chopped walnuts (I used pecans)

Preheat oven to 325F

Combine flours and next 5 ingredients in a large bowl. Set aside.

In a medium bowl, beat egg whites, butter, yogurt, and vanilla with a whisk until smooth. Add bananas and whisk again.

Add banana mixture to flour mixture. Stir until dry ingredients are mositened. Stir in walnuts.

Spray a 9x5 inch loaf pan with non-stick spray. Pour batter into pan. Bake for 1 hour and 20 minutes, or until toothpick inserted in center comes out clean. Remove from pan and let cool.

Chicken Quesadillas!

Chicken Case-a-dee-ahhs!

Makes 24 wedges

NI: 65 calories per wedge, 2.2g fat, (4g fiber.) fiber calc not from looneyspoons. guestimated.

Recipe reprinted with permission from Janet and Greta Podleski (Looneyspoons)

1c canned chickpeas, drained, rinsed and mashed

1/2c low fat sour cream

1/2c salsa (mild, med or hot)

1 large clove garlic, minced

8 (7 inch) flour tortillas

2 tsp vegetable oil (I just sprayed a little Pam)

1 chicken breast half, cooked and shredded

1/4 c each finely chopeped fresh coriander,red pepper and green onion

1c shredded reduced fat Monterey Jack cheese (4 oz)

* I am unable to find low fat MJ cheese in my neck of the woods so I used half regular and half of the soy based vegetable cheese product.

preheat oven to 400F

Combine mashed chickpeas, 2 tbsp sour cream, 2 tbsp salsa, and garlic in a small bowl. Mi well. Set aside.

Brush one side of each tortilla with oil. Arrange 4 tortillas, oil side down, on a baking sheet. spread 1/4c chickpea mixture over each tortilla, leaving a 1/2 inch border.

Combine shredded chicken, red pepper, green onions, and coriander in a small bowl. Spread 1/4 chicken mixture over chickpeas, followed by 1/4 cheese. Cover with remaining tortillas, oil side up.

Bake for 8-10 minutes, until tortillas are a light golden brown. Remove from oven. Let cool 5 minutes before cutting ( this is important, otherwise tortillas will slide apart). Cut each quesadilla into 6 wedges. Serve with remaining sour cream and salsa.

Nora's Quick and Easy Spanish Rice recipe

NI: Yield: 8 servings89 calories, .1g fat, .5g fiber. (according to Sparkpeople.com recipe calculator)

2c long grain minute rice

2 c water

6 oz medium salsa

1/4 tsp cumin

1/4 tsp salt

1/4 tsp pepper

1/4 cup chopped cilantro

1/4c diced red pepper

2 oz Rotel tomatoes

Combine rice and water in pot. Bring to a boil. Remove from heat and let stand 5 minutes until moisture had evaporated.

Transfer rice to skillet. Add remaining ingredients and stir. Voila....tasty Spanish rice in a hurry!!!

Barley and Split Pea Soup!

A lovely hearty vegetarian soup!

Yield:10 servings (1c each)

NI: 231 cal, 3g fat, 8g fiber, 364 mg sodium

1 tbsp vegetable oil (I excluded)

2 large onions, chopped

3 cloves garlic, minced

5c water

5c no fat vegetable broth

1c yellow split peas, rinsed

1 bay leaf

1-1/2c Pearl barley

6 large carrots (I only used 4)

4 stalk celery, chopped

1/4c fresh dill

salt and pepper to taste.

*I added 1/2c diced red pepper to mine

If using oil...Put in dutch oven and heat over medium heat: cook onions and garlic for about 6 minutes until softened.

(I just put the onions and garlic in pot and added the water and stock immediately along with the bay leaf and brought mixture to a boil, skimming off foam. Reduce heat, cover and simmer, stirring occasionally, for 30 minutes.

Stir in barley; cover and simmer, stirring occasionally for 30 minutes.

Add carrots and celery; cook, stirring occasionally, for 20 -25 minutes or until vegetables and barley are tender. Remove bay leaf. Stir in dill, and salt and pepper to taste.

Soup can be cooled and frozen in airtight containers for up to 1 month.

Nora's Zippy Spaghetti Special!

Spaghetti Sauce

Yield:8 servings (3/4c) sauce per serving

NI: 199.6 calories, 10.g fat, 3.6g fiber

1 pound extra lean ground beef

1 medium onion, chopped

1 tbsp garlic divided

1/2 tsp salt

1/4 tsp pepper

28 oz no salt added tomato sauce

10 oz mild Rotel diced tomatoes (U.S)product

9 oz diced tomatoes

1c fresh mushrooms diced

1-1/2c diced mixed peppers

3 tsp freezer dried Basil or regular dried basil

1-1/4 tsp dried thyme

1-1/2 tsp dried oregano

1 tsp Splenda

2 tbsp balsamic vinegar

Combine hamburger meat, onion, half the garlic, salt and pepper in skillet. Cook over medium heat until beef is browned and pink is no longer visible.

Add all other ingredients and simmer until sauce thickens. Add remaining garlic.

Whole Wheat Pasta

Yield: 8 (1c) servings cooked

2 oz dried pasta = 1c cooked

NI: 173.6 cal, .8g fat, 4 fiber

3/4c sauce and sprinkle with fresh Parmesan cheese and fresh oregano!

Bring a pot of water to a boil, add pasta and cook until it is tender but not mushy....aldente!

Make sure you serve spaghetti with your favourite garlic bread. I used a WW'er garlic bread recipe which suits me just fine!...enjoy!

Grilled Herb Garlic Bread

Yield: 16 servings

NI: 100 calories, 3.4g fat, .8g fiber

2 tbsp light butter

2 tbsp olive oil

1/4c chopped fresh flat-leaf parsley

2 tbsp chopped fresh basil

1/4 tsp pepper

4 cloves of garlic, minced or 4 tsp bottled minced garlic

1 16 oz loaf Italian bread cut into 16 slices.

1.Preheat grill

2.combine butter and oil in a small saucepan; cook over medium heat until butter melts. Ad parsley and next 3 ingredients; cook 2 minutes brush butter mixture lightly over both sides of each bread slice.

3. place bread slices on grill rack, and grill 2 minutes on each side or until lightly browned.

Sensational Spiced Salmon and Toss Salad with Balsamic Vinaigarette!

Another successful Salmon recipe.....mmmmhmmm good!

Prep/ total time: 25 minutes

Yield: 4 servings

NI: 244 calories, 13g fat, 0 fiber

2 tbsp brown sugar

4 tsp chili powder

2 tsp grated lemon peel

3/4 tsp ground cumin

1/2 tsp salt

1/4 tsp ground cinnamon

4 salmon fillets ) 4 oz each

Combine the first six ingredients; rub over salmon. Place in baking dish coated with nonstick cooking spray. Bake, uncovered at 350F for 15-20 minutes or until fish flakes easily with a fork.

Balsamic Dressing

70.3 calories, 6.8g fat, .3 fiber (just the dressing)

-2 tbsp balsamic vinegar

1 tbsp olive oil
1/4 tsp salt
1/4 tsp pepper

4-5c Lettuce mixture and broccoli slaw
10-12 grape or cherry tomatoes halved.
1/3 English cucumber thinly sliced
1/3 red onion thinly sliced in rounds.
1/4 yellow pepper finely diced.
4 sliced radishes

Toss salad fixings and enjoy!

Stuffed Pork Tenderloin, Warm Potato Salad and Roasted Sugar Snap Peas!

MMMMMHMMMMMM GOOD!

Stuffed Pork Tenderloin

Yield: 2-4 servings
NI: 250cal, 7g fat, 1g fiber.

1 pork tenderloin

2 tbsp grated Parmesan Cheese

2 tbsp minced fresh parsley

1/4 tsp each salt and pepper

1/3c minced drained oil-packed sun-dried tomatoes

Cut pork in half lengthwise almost but not all the way through; open like book. Sprinkle with cheese, parsley, salt and pepper. Sprinkle tomatoes down center. Fold pork over filling; secure with toothpicks.

Place on greased grill over medium high heat; close lid and grill, turning occasionally, until meat thermometer registers 160F and just a hint of pink remains inside, about 18-20 minutes. Transfer to cutting board; tent with foil and let stand for 5 minutes before slicing.

Warm Potato Salad

Yield: 4 servings

NI: 237 calories, 7.1g fat, 5.2g fiber

4 potatoes (2 lb)

1/8c olive oil

1-1/2 tbsp wine vinegar

1 tbsp Dijon mustard

1/2 tsp salt

1/4 tsp pepper

1/2c each diced celery and sweet green pepper

2 tbsp chopped fresh basil or parsley

Peel potatoes, cube. in saucepan of boiling salted water, cover and cook potatoes until tender, about 10 minutes. Drain and transfer to bowl; let cool for 10 minutes.

Meanwhile, in small bowl, whisk together oil, vinegar, mustard, salt and pepper; pour over potatoes. Add celery, green pepper and basil; toss to coat.

Sugar Snap Peas

Yield: 3 servings

NI: 71 calories, 4.5g fat, 1.7g fiber

1/2 pound sugar snap peas

1 tbsp olive oil

1 tbsp chopped shallots

1 tsp chopped fresh thyme

salt to taste

Preheat oven to 450F. Spread sugar snap peas in a single layer on a medium baking sheet, and brush with olive oil. Sprinkle with shallots, thyme, and salt. Bake 8 minutes in the preheated oven, until tender but firm.

Nora's Delightful Roasted Vegetable Squash Soup!

Nora's Delightful Roasted Vegetable Squash Soup!

Zippy! Loaded with vegetables! Creamy texture without the extra calories!!

Yield: 9 (1c) servings
NI: 95.7 calories, .4g fat, 3.4g fiber

4c vegetable broth
2c water
3c butternut squash, diced
1 medium head of cauliflower
2 small parsnips
1 onion (diced)
4 oil packed sun dried tomatoes, rinsed
3/4 tsp salt
1/8 tsp white pepper
1 tbsp fresh ginger or (1.5 tbs ginger from squeeze tube)
1/4 tsp thyme
cooking spray
1 large red pepper(chopped)
1 large zucchini (chopped)
1 medium-large leek (sliced)
2 tbsp balsamic vinegar
2 tsp minced garlic

Combine first 8 ingredients in large pot. Place over medium heat and bring to a boil. Reduce heat and let simmer 15-20 minutes or until vegetables soften.
In the mean time, turn oven on 450F. Spray baking sheet with cooking spray. Put red pepper, zucchini and leek on pan and roast for 15 minutes turning once.

Add roasted vegetables to pot. Let cool slightly. Transfer soup into blender and puree until smooth. Add ginger, balsamic vinegar and minced garlic. Tastes better 2nd day! Add a dollop of sour cream before serving! MMMMM!

Rainbow Trout, Rice and Brocolli!

Rainbow Trout, Rice and Broccoli! With a taste of Crab...mmm!

In cooking, simple does not necessarily mean dull and boring. Fish has to be one of the fastest and easiest foods to serve.

Rainbow Trout

Yield: 2 servings

NI: 295.4 calories, 14.4g fat, 0g fiber.

2 tsp olive oil

2 Rainbow trout fillets (6 oz) each

sprinkle of sea salt

sprinkle of ground black peppercorns

drizzle of lemon juice!

Preheat pan over medium heat. Add olive oil and heat slightly. Add fillets to pan, skin side down and cook 4-5 minutes, turning to cook an additional 4 minutes. Sprinkle with salt and pepper, drizzle lemon from lemon wedge and serve!

Dainty Rice

Yield: 4-6 servings

NI: 2/3c cooked rice equals, 153 calories, .7g fat, 2.4g fiber

2-1/2c water

1c wild mixed dainty rice

1/4 red pepper

2 diced green onions

1 -2 medium mushrooms chopped

1/4c fresh cilantro, chopped

1/4 tsp coriander

1 tbsp soya sauce

pinch of black pepper

Bring water to a boil, add rice, reduce heat to low temperature and cook for 25 minutes.

Spray frying pan with cooking spray, heat slightly and add peppers, green onion, and mushrooms. Cook until vegetables soften. Add cooked rice to frying pan, stir in coriander, fresh cilantro, black pepper and soya sauce. Rice is now ready to serve.

Broccoli

NI: 1c equals to 24.6 calories, .3g fat, 2.6g fiber (just for the brocolli)

1 bunch broccoli

1 tbsp your favourite dressing

Wash and chop broccoli. I use the Florette's and some of the stem once it is peeled. Steam broccoli for 7 minutes. Put into serving bowl and toss in your favourite dressing. I used Greek Feta today, it was yum!

King Crab

NI:3 oz = 86.7 calories, 1.1g fat, 0 fiber.

Parshly thaw crab legs. Break each leg into 2 or 3 sections. Place in steamer. Bring water to a boil and steam crab for 5-7 minutes. It is so tasty you do not need any butter, salt or pepper!

Golden Fish Cakes!!

Golden Fish Cakes!

Yield: 4 servings

NI: 190 cal, 6g fat, 2g fiber

I was surprised at how good these were! My moms fish cakes are the bomb but much higher in calories and fat! I will definitely make these again!

3 slices whole wheat bread

1 pg (400g) frozen fish fillets (such as tilapia, cod, sole or haddock) thawed. COD is my fish of choice, hands down!

1 egg

2 green onions, thinly sliced

1 stalk celery, minced

1/2 tsp salt

1/2 tsp pepper

1 tbsp vegetable oil (I used olive)

In food processor, pulse bread to make 2c crumbs. Transfer to bowl. In food processor, finely chop fish; add to bowl. Add egg, onions, celery, salt and pepper to bowl; mix well.

Using wet hands, shape by heaping 1/4c mixture per serving and forming into 8 (1/2 inch thick patties)

In nonstick skillet, heat oil over medium heat; fry patties, turning once, until golden, about 10 minutes.

Grilled Liver with Mushrooms and Onions!

Grilled Liver With Mushrooms And Onions!

Yield: 4 servings

NI:252 cal, 11g fat, 1g fiber

3 c sliced mushrooms (750 ml)

1 onion sliced

3 tbsp balsamic vinegar (50 ml)

1 tbsp butter, melted (15 ml)

1/2 tsp crumbled dried sage 2 ml)

1/2 tsp each salt and pepper (2ml)

1 tsp Dijon mustard

1 lb thinly sliced calves' or beef liver (500g)
1 tbsp vegetable oil (15 ml)

2 tbsp minced fresh parsley (25 ml)

Cut 16 inch (40cm) of foil; arrange mushrooms and onion on one half. Drizzle with 1 tbsp (15 ml) of the balsamic vinegar and butter; sprinkle with sage and half each of the salt and pepper. Fold Foil over vegetables; fold in sides and seal to form packet. Place on grill over medium heat; close lid and cook, turning once, until tender, 10 minutes.

Meanwhile, in small bowl, whisk remaining vinegar with Dijon mustard; set aside.

Pat liver dry; brush with oil and sprinkle with remaining salt and pepper. Add the greased grill or place under broiler; close lid and grill for 2 minutes. Turn and brush with half of the vinegar mixture; grill, covered, for 2 minutes. Turn and brush with remaining vinegar mixture, grill, covered until glazed, browned on both sides and slightly pink inside, about 1 minute. Serve with mushrooms and onion. Sprinkle with parsley.

MASHED POTATO TIMBALES
Yield: 12 servings

NI: One serving equals 153 calories, 6g fat, 2 grams fiber

2 1/2 pounds potatoes, peeled and cubed
1 tbsp butter or stick margarine
1 tbsp grated onion
1 carton (8oz) reduced fat ricotta cheese
1c (8oz) reduced fat sour cream
1 tsp salt
1 tsp garlic powder
1/2 tsp dried rosemary crushed
1/4 tsp pepper
2 egg whites
2 tbsp dried bread crumbs

Place potatoes in a saucepan and cover with water; bring to a boil. Reduce heat; cover and cook for 20-25 minutes or until tender. Drain. Mash potatoes with butter and onion until small lumps of potato remain; set aside. In a mixing bowl, beat ricotta cheese, sour cream, salt, garlic powder, rosemary and pepper until smooth. In a small bowl, beat egg whites until frothy; fold into cheese mixture. Fold into potato mixture.

Generously coat muffin cups with nonstick spray; evenly sprinkle muffin cups with nonstick spray; evenly sprinkle muffin cups with bread crumbs. Fill with potato mixture; smooth tops. Bak, uncovered, at 415 degrees for 27-30 minutrs or until edges of potatoes are lightly browned. Cool for 15 minutes. Loosen timbales from sides of muffin cups; invert onto a baking sheet to remove.

Bananaberry Bombs!

Bananaberry Bombs!

"Reprinted with permission from Looneyspoons by Janet and Greta Podleski."

Yield:12

NI: 173 calories, 3.1g fat

(fiber info not calculated)

I am confident it has a minimum of 2-4 grams and would make these muffins 3 points each!) Nora

Deliscioso!!!

1c quick-cooking rolled oats

1/2c each all purpose flour and whole wheat flour

1/4c wheat germ

1/2c sugar

1-1/2 tsp baking powder

1 tsp baking soda

1/2tsp salt

1-1/2c mashed bananas( make sure they are ripe)

2 egg whites

1/4c reduced fat butter or margarine melted (not fat-free)

1c fresh or frozen blueberries

Preheat oven to 375f

Combine oats, flours, wheat germ, sugar, baking powder, baking soda, and salt in a large bowl. Stir well and set aside.

In a small bowl, whisk together bananas, egg whites, and melted butter until smooth. Add banana mixture to dry ingredients and mix until just moistened. Gently fold in blueberries.

Spray large muffin tin with non-stick spray (or use paper muffin cups). Divide batter evenly between 12 muffin cups. Bake for 20 minutes, or until wooden pick inserted in center comes out clean.

Hearty Carrot Muffins!

Hearty Carrot Muffins!

Delicious! Easy! Moreish!!!

Yield: 1 dozen
NI: 109 calories, 1g fat, 2g fiber

3/4c fat-free milk
1/2c maple syrup
2 egg whites
1tbsp canola oil
1/2c grated tart apple
1/2c shredded carrot
3/4c whole wheat flour
1/2c wheat bran
1/4c all purpose flour
3 tbsp sugar (or splenda)
1 tsp baking powder
1 tsp baking soda
1/2 tsp salt
1/2 tsp ground cinnamon

In a large bowl, beat the milk, syrup, egg whites and oil until smooth. Stir in apple and carrot. Combine the dry ingredients; stir into milk mixture just until moistened. Coat muffin cups with nonstick cooking spray; fill two-thirds full. Bake at 375F for 18-20 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pan to a wire rack.

Melancauli Baby!

Melancauli Baby!

Curried cauliflower soup with Swiss cheese and rice!

Yield:8 (1c) servings

NI: 142 calories, 3.7g fat, 3g fiber

"Reprinted with permission from Eat, Shrink & Be Merry! by Janet and Greta Podleski."

1 tbsp butter or olive oil

2c thinly sliced leeks (about 2 large)

2 tsp minced garlic

4c small cauliflower florets

1-1/2c peeled, cubed sweet potato

1-1/2 tsp curry powder

1 tsp ground cumin

4c chicken or vegetable broth

1/2 tsp salt

1/4 tsp freshly ground black pepper

1c cooked brow and wild rice blend

1c evaporated 2% milk

1/2c packed shredded light Swiss cheese (2 oz/57 g)

Heat butter in a large, non-stick soup pot over medium heat. Add leeks and garlic. Cook and stir until leeks begin to soften, about 3 minutes.

Stir in cauliflower, sweet potato, curry, and cumin. Cook and stir for 1 more minute. Add broth, salt, and pepper. Bring mixture to a boil. Reduce heat to low, cover, and simmer for 12-15 minutes, until vegetables are tender.

Transfer half the soup to blender and puree until smooth. Return pureed soup to pot with remaining soup and mix well. Stir in cooked rice, milk, and Swiss cheese. Heat soup for 1 more minute Serve hot.

Confetti Corn Salad!

Confetti Corn Salad

Refreshing, guilt free and tasty! Serve with your favourite fish recipe or mexican dish!!

Yield: 6 (1/2c servings)

NI: 90 cal, 3g fat, 3g fiber

1 tsp lime zest

1/4 cup fresh lime juice

1 Tbsp olive oil

1 clove garlic clove

2 tsp honey

3/4 tsp table salt

1/2 tsp black pepper

2 cup frozen or fresh corn

1 medium sweet red pepper

1/2 cup red onion

1/2 cup parsley (I use cilantro)

Combine corn, bell pepper, onion, parsley, and dressing in a medium bowl.

Serve....enjoy!

Oriental Salmon!

Oriental Salmon!

Servings: 8 , (7 pts per serving)

3 pound Atlantic salmon open faced fillets or whole salmon.

1/4 tsp black ground pepper

1/4 tsp ground sea salt

1/4 cup fresh lemon juice

1/ 4 cup ginger root

1 -1/2 cups cilantro

1 cup scallion(s)

1/4 cup olive oil

3 cloves garlic

1/4c dark soy sauce

1/4c light soya sauce

2 -1/2 Tbsp Splenda

foil wrap

Tear off enough foil to allow you to make a nice closed packet.

Place salmon on foil,

sprinkle with lemon juice, black pepper and salt.

Seal package .

Bake at 450% oven for 15 minutes or until fully cooked.

Heat olive oil, add garlic cloves to season. Remove garlic when golden in colour.

Mix dark and light soya and Splenda. Heat in microwave.

Put salmon on serving plate, top with grated ginger, cilantro and shredded green onion. Pour soya sauce mixture over the salmon. Pour the hot flavoured oil over that to gently cook the onion and cilantro. ....Serve immediately..very tasty!!!

Baked Ziti!

I wasn't sure if I was going to bother posting this one as I thought it was quite similar to lasagna. Then I thought about it and after having for lunch today I realized indeed I SHOULD share it!

The next time I made it...I would add spinach and red pepper...just because it is FREE and will add to the texture and flavour!

Baked Ziti!

Recipe is for 2 13x9 pans

Yield:6 servings, 1-1/3c per serv.

NI: 324 calories, 11g fat, 3g fiber per serving.

1 pound lean ground beef

2 medium onions, chopped

3 garlic cloves, minced

1 jar (28 0z) diced tomatoes, undrained (I used 10 oz Rotel and 18 0z regular diced tomatoes)

1 can (12 oz) tomato paste

3/4c water

2 tbsp minced fresh parsley( I used cilantro)

1 tbsp Worcestershire sauce

2 tsp dried basil

1-1/2 tsp dried oregano, divided

1 pound uncooked medium tube pasta

1 carton (15 oz) reduced fat ricotta cheese (I pureed cottage as I did not have ricotta at the time)

2c (8 oz) shredded part skim mozzarella cheese

1/2c grated Parmesan cheese, divided

1/2c egg substitute

1/2 tsp salt

1/2 tsp pepper

In a large saucepan, cook beef, onions and garlic over medium heat until meat is no longer pink; drain. Stir in spaghetti sauce, tomatoes, tomato paste, water, parsley, Worcestershire sauce, basil and 1 tsp oregano. Cover and simmer for 3 hours (I only did it for 2 and was grateful, it would have been to dry I think), stirring occasionally. Cook pasta according to package directions; drain. In a bowl, combine ricotta, mozzarella, 1/4c Parmesan cheese, egg substitute, salt and pepper.

In two greased 13-in.x9-in baking dishes coated with nonstick cooking spray, spread 1c of meat sauce. In each dish, layer a fourth of the pasta, 1c meat sauce and a fourth of the cheese mixture. Repeat layers of pasta, sauce and cheese mixture. Top with remaining sauce. Sprinkle with remaining Parmesan cheese and oregano. Cover and bake at 350% for 1 hour or until heated. AHHHHH just realized why mine was a little dry, I forgot to tell David to cover it when he put it in the oven for me!!!! COVER IT OK!

*I think kids would enjoy this!

Enjoy!

The Better Butter Chicken!

Better Butter Chicken!

"Reprinted with permission from Eat, Shrink & Be Merry! by Janet and Greta Podleski."

NI: 293 calories, 11.4g fat, 2.9g fiber

Yield: 5 servings

2 tbsp butter

1c chopped onions

2 tsp minced garlic

1 tbsp grated gingerroot

1 tsp chili powder

1/2 ground turmeric

1/4 tsp ground cinnamon

1 can (19 0z/540ml) diced tomatoes, undrained

2 tbsp tomato paste

1 tbsp brown sugar

1/2 tsp salt

1/4 tsp freshly ground black pepper

1 whole cooked rotisserie chicken, skin removed and meat cut up

1/3 c light (5%) cream

1/4c light sour cream or plain yogurt

1 tbsp minced fresh cilantro

Hot, cooked basmati rice (optional)

Melt butter in a deep, 10 inch skillet over medium heat. Add onions and garlic. Cook slowly, stirring often, until onions are tender, about 5 minutes. Add ginger root, chili, powder, turmeric, and cinnamon. Cook 1 more minute. Add undrained tomatoes, tomato paste, brown sugar, salt and pepper. Reduce heat to low. Cover and simmer for 10 minutes, stirring occasionally.

Add cut up chicken, cream, and sour cream. Simmer, uncovered for 5 more minutes. Remove form heat and stir in cilantro. Serve over hot basmati rice, if desired.

Chicken Pot Pie and Healthy Choice Caesar Salad!

Starvin' Guy Chicken Pie!

NI:355 calories, 11.2g f....I am sure it is safe to say there is a minimum of 4g fiber.
Yield:4 servings

This chicken pot pie is nothing short of FANTABULOUS! Many of my favourite recipes have come from Eat Shrink and Be Merry, Looneyspoons and Crazy Plates cookbooks! I highly recommend that you purchase the book yourself and indulge in good humour, great health tips and FANTASTIC recipes!

"Reprinted with permission from Looneyspoons! by Janet and Greta Podleski."

1c chopped onions
1 clove garlic, minced
1c low-sodium reduced-fat chicken broth
1 -1/2c peeled, cubed potatoes
1 -1/2c chopped carrots
1c sliced green beans (cut into 1 inch pieces)
1 can (10 0z) reduced-fat Cream of Mushroom Soup
1-1/2 tbsp all purpose flour
2c chopped chicken breast (about 3/4 of a pound)
2 tbsp chopped fresh parsley
1/2 tsp each dried basil and ground thyme
1/4 tsp black pepper

Biscuit Crust

1c all purpose flour
2 tsp baking powder
1/2 tsp ground sage
1/4 tsp salt
2 tbsp butter or margarine
1/3c skim milk

Spray a large saucepan with non-stick spray. Add onions and garlic. Cook over medium heat until tender, about 5 minutes. Add broth, potatoes, carrots, and beans. Bring to a boil. Reduce heat to medium-low. Partially cover and simmer for 12 minutes. The potatoes should be slightly undercooked. Remove from heat.

In a small bowl, stir together mushroom soup and flour. Add to vegetables, along with chicken, parsley, basil, thyme, and pepper. Stir well. Pour into a medium casserole dish.

To prepare crust, combine flour, baking powder, sage, and salt in a large bowl. Using a pastry blender, cut in butter or margarine until mixture resembles coarse crumbs. Stir in milk. Form a ball with the dough. Add a bit more flour if dough is too sticky. Roll out on a floured surface to fit top of casserole. Place dough over chicken mixture. Prick several times with a fork. Bake at 400F for 25 minutes, until crust is golden brown. Let cool for 5 minutes before serving.

Nora’s Specialty Low Calorie Caesar Salad
6 servings (2 pts per serv)

3 garlic cloves minced
1 tsp dried mustard
1/4 tsp Worcestershire sauce
1/2 tbsp lemon juice
1 tbsp Balsamic vinegar
2 tbsp grated Parmesan cheese
1/4c no fat sour cream
1/4c Helmans light mayonnaise
1/2 tbsp anchovy paste.
1/8c chicken broth
1/8 tsp white pepper
6 cups romaine lettuce
1/4c bacon bits
1/4 sliced red onion rounds

Put first 11 ingredients in blender and blend until rich and creamy.Wash and dry lettuce and cut into bite size pieces. Place in bowl adding thinly sliced onion rings and bacon bits. Add dressing and toss...voila! Sprinkle with a little fresh Parmesan cheese before serving.

Nora's Fruity Sensation!

Nora's Fruity Sensation!

A meal in a glass!!!!

NI: 388.9 calories, 2.2g fat, 8.9g fiber

3 scoops of protein powder (optional) (170 cal, 1g fat, 1 g fiber)

1/4 c 1% milk (25.6 cal, .4g fat 0g fiber

1/4c mango (26.8 calories, .1g fat, .7g fiber)

1c frozen fruit of choice (70 cal, .5g fat, 6g fiber)

1 mini (no fat) yogurt, flavour of choice (50 cal, 0g fat, 0g fiber)

1/2 banana (46.5 cal, .2g fat, 1.2g fiber)

Put all ingredients into a blender and voila....breakfast is served! Once you turn the blender on and liquify the ingredients...lol!

Grilled Veggie-Turkey Sandwiches!

Grilled Veggie-Turkey Sandwiches!

Yield; 4 sandwiches
NI: 1 serving equals 450 calories, 16g fat 4g fiber. (These values were based on original sandwich) I tweaked it and put it through a WW'er recipe builder reducing the point value by 4! I made the changes in the recipe I provided you.

If you want a melt in your mouth and plead for more type of sandwich this is the one for you! I will give this 5***** any day!!!!

1/2 each large red and yellow pepper
4 slices of red onion, each about 1/4 inch thick
16 thinly sliced zucchini rounds
Cooking Spray
1/4 tsp garlic powder
4 slices of sourdough bread (from round loaf, cut 1/2 inch thickness) cut in half. Or....8 slices sandwich bread! **Definitely go with the sourdough in my opinion it grills beautifully!
8 tsp olive or canola oil (I cut that amount in half)
1/4c reduced fat garlic and herb spreadable cheese (I used 1/2 tbsp on each of 4 pcs bread)
8 basil leaves
6 oz thinly sliced cooked turkey (buy the no fat turkey)

Heat coals or gas grill for direct heat. (I used indoor grill), Spray bell pepper pieces and onion slices with cooking spray; sprinkle with garlic powder. Place vegetables on grill. Cover and grill over medium heat 5-8 minutes, turning once, until tender; remove from grill. cut pepper pieces in half. ( The first time I made this the vegetables took a lot longer to cook. I now broil them in the oven for 5 minutes to give them a head start and then throw them on the grill for an additional 3 minutes. Great texture and you still have the lovely grill markings!!)

Brush one side of each slice of bread with 1/2 tsp olive oil. Spread other side of 4 slices of bread with 1.2 tbsp cheese. Top each with 2 basil leaves, 1 onion slice, 4 zucchini rounds , 2 pepper pieces and turkey. Top with another slice of bread, oil side up.

Grill sandwiches over medium heat 2 -4 minutes, turning carefully once, until bread is toasted.

Most Delicious Oven Baked Fries!!
4 servings
NI: 159 calories, 5g fat, 3g fiber
1 1/4 pounds of baking potatoes, skin on and cut into strips
3/4 tsp salt
4 tsps oil
1/2 tsp sugar
1 tsp paprika
1. Preheat oven to 450 degrees F.
Spray baking sheet with cooking spray.
2. Combine potatoes, 1/4 tsp salt and sugar the sugar with cold water to cover the potatoes. Soak for 10-15 minutes, drain and pat dry.
3. Now toss the potatoes in the oil and paprika. Place in a single layer on the baking sheet. Bake, turning the potatoes over as they brown or until cooked through and crisp, approximately 45 minutes. Sprinkle with remaining salt! MMMMMMMMM!

Coleslaw
Grate 1/4 red cabbage
Grate 1/4 green cabbage
Grate 1 medium carrot
Low cal coleslaw dressing.
Use desired amount approximately 1/2c per serving and add just enough dressing to moisen, do not saturate!
Salt and pepper to taste.

Sweet and Spicy Baked Beans!

Sweet and Spicy Baked Beans!

Yield: 10 servings....1/2c per serving

NI: 233 calories, 3.1g fat, 11.3g fiber.

OK....beans aren't every ones favourite but if you do enjoy them...these are on the lighter side of things!!! If I made them again..I would add a tad more moisture though!

For a * rating out of 5, I would give them a 4 for flavour. With a little extra liquid to create a tad of sauce....I would kick it up to a 4+!

1 pound dried navy beans

4 bacon slices, cut into 1/2 inch pieces

1c diced onion (1 small)

1 tbsp tomato paste

1/3c light molasses

1/4c packed dark brown sugar

3 tbsp minced jalapeno pepper (about 1)

1 tsp dry mustard

1/4 tsp ground red pepper

5c water, divided

1 tsp salt (I omitted) tasted great!

Sort and wash beans; place in a large dutch oven. Cover with water to 2 inches above beans; cover and let stand 8 hours or overnight, Drain beans.

Preheat oven to 350F

Cook bacon in a Dutch oven over medium heat 5 minutes or just until crisp. Remove bacon from pan, reserving 1 tbsp drippings in pan; return bacon to pan.

Add onion to drippings in pan;

cook 5 minutes or until onion begins to brown, stirring often. Add tomato paste; cook 2 minutes, stirring often. Add molasses, sugar, jalapeno, mustard, and red pepper; stir to combine. Stir in beans and 4c water. Increase heat to medium high; bring mixture to a boil. Remove from heat. Cover and bake at 350F for 3 hours. Stir in remaining 1c water. Cover and bake an additional 1 hour or until beans are tender., but not falling apart, and liquid is almost absorbed. Remove from oven; stir in salt if desired.

**To save time....I boiled my beans for 5 minutes to start the softening process. I let them sit for 5.5 hours before cooking and they were cooked perfectly! If you add an eighth of a tsp of baking soda in the soaking process it helps reduce any after effects....lol!

Creamy Butternut Squash Soup with Pepper Paint!

Creamy Butternut Squash Soup with Pepper Paint

The large potato provides the creaminess in this wonderful soup!

2 tbsp butter
1 large onion, chopped
3 cloves garlic, minced
1 tbsp mild curry paste
2 tsp minced ginger root
1/2 tsp each salt and pepper
5c cubed peeled butternut squash
1 large potato, peeled and thinly sliced
4c vegetable or chicken stock
2 tbsp tomato paste
1/3c milk or 10% cream (I used milk)
2 tbsp lemon juice

Red Pepper Paint

Yield: 6 servings
158 calories, 5g fat, 4g fiber.

2 sweet red peppers ( I cheated on this one and used bottled roasted red peppers) saves time! Open, pour into blender and puree!

or: On baking sheet, broil red peppers, turning twice, until charred, about 20 minutes. Let peppers cool. Peel, seed and remove membranes; puree in blender or food processor until smooth. Strain through fine sieve. (make ahead) Cover and refrigerate for up to 48 hours.

In large skillet, melt butter over medium heat; fry onion, garlic, curry paste, ginger, salt and pepper, stirring, until softened, about 3 minutes. Add squash; stir until coated. scrape into slow-cooker.

Add potato, stock and tomato paste to slow-cooker. Cover and cook on low for 6 hours or until vegetables are tender. stir in cream and lemon juice.

Using immersion blender or transferring into batches to blender or food processor, puree soup. Ladle into warmed serving bowls.

Using small spoon, drop Red Pepper Paint randomly in centre of each bowl. Using toothpick or skewer, drag through drops to make decorative swirls.

Basil Shrimp Fettuccine!

Seems like you fussed all day! No worries......I'll never tell!!

Very nice!!

Yield: 6 servings

NI: One serving (1 1/4c) equals 306 calories, 7g fat, 2g fiber

Basil Shrimp Fettuccine

8 oz uncooked fettuccine

1/2c chopped onion

1/4c each chopped sweet yellow and red pepper

1-2 garlic cloves, minced

2 tbsp olive or canola oil

1/4c all purpose flour

1 can (12oz) fat Free evaporated milk

1/2 tsp salt

1/4 tsp white pepper

1/8 tsp cayenne pepper

1 pound uncooked shrimp, peeled and deveined

2 tbsp minced fresh basil or 2 tsp dried basil

Cook pasta according to package directions. Meanwhile, in a non-stick skillet, saute the onion, peppers and garlic in oil until tender. In a small bowl, combine flour and milk until smooth. Add to vegetable mixture. stir in the seasonings. Bring to a boil; cook and stir for 2 minutes or until thickened.

Reduce heat; add shrimp and basil. Simmer, uncovered, for 3 minutes or until shrimp turn pink. Drain pasta; place in a large bowl. Add shrimp mixture and toss to coat.

Herbed Green Beans

NI: 3/4c equals 59 calories, 2g fat, 3g fiber

Prep/ Total time 15 minutes

Yield: 4 servings

1 small onion, chopped

2 tsp butter

1 package (160z) frozen cut green beans thawed (I used fresh)

1/2 tsp garlic salt

1/4 tsp dried oregano

1/4 tsp tsp dried marjoram

In a large nonstick skillet coated wit nonstick cooking spray, cook onion in butter over medium heat for 2 minutes. Stir in the green beans and seasonings. Cook and stir 6-8 minutes longer or until beans are tender.

Grilled Lemon Garlic Potato Kabobs

Grilled Lemon Garlic Potato Kabobs

* The beef seen here is actually the Basil Stuffed Beef and is posted separately in another recipe.

Quick and easy and OH SO TASTY!

Yield: 6 servings

NI: 177 calories, fat g .9, fiber g 3

1 1/2 pounds small new potatoes (about 12)

8 shallots (or 2 onions)

1/4c olive oil

4 tsp grated lemon rind

1/4c lemon juice

2 tbsp minced fresh chives or green onions

5 cloves garlic, minced

1/2 tsp salt

1/4 tsp pepper

Scrub potatoes and place in saucepan; cover with water and bring to boil. Cook for 10-15 minutes or until easily pierced with fork; drain well.

Peel and quarter shallots or cut onions into chunks.

In large bowl, combine oil, lemon rind and juice, chives, garlic, salt and pepper; add shallots and potatoes, tossing to coat.

Reserving lemon mixture, alternately thread potatoes and shallots onto skewers. Place on greased grill over medium-high heat; cook, turning occasionally and brushing with lemon mixture, for 7 to 10 minutes or until crisp and heated through.

Lou's Apple Cheesecake!!!

Lou's Apple Cheesecake!

Cabcab's (Carol Ann's) Contribution to one or Nora's Weight Watcher Pot Lucks!

DELICIOUS!!

Crust:

1/2c butter

1/2 tsp vanilla extract

1c flour

1/4c sugar

Filling:

8 oz light cream cheese

1 egg

1/2 tsp vanilla

1/4c sugar

Topping:

1/4c sugar

1/2 tsp cinnamon

Pinch of nutmeg

4c sliced apples

1/4c sliced almonds

Preheat oven to 450 F

Crust: Cream butter and sugar together until fluffy and add vanilla. Blend in flour 1/4c at a time until incorporated. Spread on bottom and part way up the sides of a non-stick spring-form pan.

Filling: Beat cream cheese until light and fluffy. Add egg vanilla and sugar and beat until all is mixed well. A couple of small lumps of cream cheese are nothing to worry about. Pour into pan on top of crust.

Topping: Peel and slice apples. Mix with sugar, cinnamon and nutmeg. Layer the slices on top of the cheese mixture in the pan. Evenly sprinkle the sliced almonds on top.

Bake in preheated oven for 10 minutes then lower heat to 400 F. Continue to bake for a further 25-30 minutes.

Be careful not to tip cake or the apple juice will slip between the pan and the crust and burn.

Cut into 14-16 slices to keep it as a nice points friendly dessert! YUM!

Grilled Pork Tenderloin with Chunky Spiced applesauce, Swiss Baked Potatoes and Broccoli!!

OK...I will give 4 stars for the pork and 4+ stars for the potatoes and cranberry spiced applesauce!!! I had hoped the marinade for the pork would have added a little more flavour. Still....excellent choice and extremely tender!!!

Grilled Pork Tenderloin

Yield: 14 servings (3 oz per serving)

NI: calories 176, Fat 6.9, fiber .1g

*** I reduced portions substantially to serve 3. I used 1 pork tenderloin and reduced measurements of ingredients by 1/3.

1c olive oil

1c orange juice

1/4c chopped green onions

2 tsp ground white pepper

2 tsp salt, divided

3 (1 pound pork tenderloins, trimmed

Cooking Spray

Combine first 4 ingredients in a large zip lock plastic bag. Add 1 tsp salt and pork to bag; seal and shake well. marinate in refrigerator 2 hours, turning bag occasionally.

Preheat grill.

Remove pork from bag; discard marinade. Sprinkle pork evenly with remaining 1 tsp salt. Place pork on grill rack coated with cooking spray; grill 20 minutes or until a thermometer registers 160 degrees (slightly pink). Let stand 10 minutes before slicking thinly.

Chunky Spiced Applesauce

Yield; 7c (serving size: about 1/2c)

NI: calories 124, fatg .2, fiber 2.6g

***I cut recipe in half and had plenty left over!

10c cubed peeled apple (about 3 pounds) I used Cortland and Golden Delicious apples. 1 medium apple amounts to approximately 1c cubed apple.

1/2 lemon

2c fresh cranberries

1c sugar

1/2c maple syrup

1/3c water

1/2 tsp ground cinnamon

pinch fresh grated nutmeg (I used ground)

Place apple in a large bowl; cover with cold water. Squeeze juice from lemon half into bowl; place lemon half in bowl, set aside.

Combine cranberries and remaining ingredients in a Dutch oven; bring to a boil, stirring occasionally. Cook 3 minutes or until cranberries pop.

Drain apple; discard lemon. Add apple to pan. Cover, reduce heat, and simmer 25 minutes or until apple is soft. Uncover, bring to a boil, and cook 15 minutes. Mash apple mixture with a potato masher. Pour into serving dish; cover and chill at least 2 hours.

Swiss Baked Potatoes

Yield: 12 servings (serving size: 2/3c)

NI: calories 106, fat 3.5g, fiber 1.6g

6 baking potatoes, peeled and thinly sliced (about 3 1/2 pounds)

Cooking Spray

1 1/4 cups thinly sliced onion (about 1 medium)

1 1/2 tsp freshly ground black pepper, divided

3/4 tsp salt, divided

1/2c (2oz) shredded Gruyere cheese

2 tbsp butter, chilled and cut into small pieces

3/4c fat-free, less sodium beef broth

Preheat oven to 375 F

Arrange one third of potato slices in the bottom of a shallow 2 quart baking dish coated with cooking spray. Top with one third of onion slices. Sprinkle with 1/2 tsp pepper and 1/4 tsp salt. Sprinkle with one third of cheese. Repeat layers twice, ending with cheese. Repeat layers twice, ending with cheese. Dot with butter. Pour broth over potato mixture. Coat top layer with cooking spray. Cover with foil, and bake at 375F for 30 minutes. Uncover and bake an additional 30 minutes or until tender.

Whiskey-Glazed Salmon, Garlic-Basil Squash and Your choice of Rice!

This meal was exceptional! The Salmon was FANTABULOUS and the Zucchini Squash superb!!!
I served 5 oz portions of salmon and 1/2c of rice to stay within realistic point values due to being on WW'ers.

Whiskey Glazed Salmon

Yield: 4 servings

353 cal, 14.1g fat, .3g fiber

3 tbsp brown sugar

3 tbsp whiskey of choice

2 tbsp low-sodium soy sauce

1 tbsp grated peeled fresh ginger

1 tbsp fresh lime juice

3 garlic cloves, minced

1/4 tsp freshly ground black pepper

4 (6oz) skinless salmon fillets

Cooking spray

1/4 c thinly sliced green onions

1 tbsp sesame seeds, toasted.

Combine first 7 ingredients in a large zip-top bag. Add salmon to bag; seal.

Marinate in refrigerator 1.5 hours, turning occasionally.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking -spray. Add salmon and marinade to pan; cook salmon 4-5 minutes on each side or until salmon flakes easily when tested with a fork. Place 1 fillet on each of 4 plates; drizzle each serving with about 2 tsp sauce. Sprinkle each serving with a tablespoon green onions and 3/4 tsp sesame seeds.

Garlic Basil Squash

Yield; 8 servings.

31 calories, 1.3g fat, 1.2g fiber

2 tbsp chopped fresh basil

2 tsp olive oil

1 tsp water

1/4 tsp water

1/4 tsp salt

1 garlic clove, minced

4 small yellow squash, cut in half lengthwise

4 medium zucchini, cut in half lengthwise

Cooking spray

Combine first 5 ingredients in a small bowl.

Brush cut surfaces of yellow squash and zucchini with half of basil mixture; set aside.

Prepare grill. Place vegetables, cut sides down on grill rack coated with cooking spray, and grill 8 minutes or until vegetables are tender, turning and basting once with reserved marinade.

Chi..Chi...Chili!!!

Combination Chili!!!

Yield: 6 servings 300 cal, 5.6g fat, 6g fiber.

Yes it is a combo! I wanted something new, interesting,and inviting! I decided to select various ingredients from a few different chili recipes

increase or decrease measurements and then estimated the nutritional values as closely as possible. Fair? Absolutely!

1 pound of extra lean ground turkey

3 cloves of minced garlic

2 jalapeno peppers seeded and minced

1 medium onion coarsely chopped

1c each chopped sweet red and green peppers

1c chopped celery

1 tbsp chili powder

1 10 0z can of ROTEL diced tomatoes (nice and spicy) undrained

18 oz regular diced tomatoes, undrained (if you do not have or cannot find Rotel tomatoes (U.S Product), use 28 oz regular diced tomatoes.

1/2c sliced mushrooms quartered

1c tomato based chili sauce

3/4c no fat, low sodium chicken broth

1 19oz can red kidney beans drained and rinsed

1 19oz can chickpeas, drained and rinsed

1 can kernel corn, undrained

1 tbsp ground cumin

1 /2 tsp each dried oregano and basil

Spray large saucepan with cooking spray. Add ground turkey, onions and celery. Cook until there are no signs of pink in the turkey meat. Add sweet peppers, jalapeno peppers, garlic and chili powder and cook approximately another 5 minutes or until vegetables are softened.

Add mushrooms, cook 3-4 more minutes. Add tomatoes, beans, chickpeas, corn, cumin, oregano, basil, chili sauce and chicken broth. Stir well. Bring to a boil and reduce heat to medium low. Cover and simmer for approximately 25-30 minutes, stirring occasionally.

Whipped Cauliflower, Portobello Mushroom Burger and Broccoli Slaw Salad!

Whipped Cauliflower, Portobello Mushroom Burger and Broccoli Slaw Salad!

So, ok, the pic may not look overly appetizing but it was FANTABULOUS!

Whipped Cauliflower (Yield: 4 serv)

1 (2-2 1/2 pound) cauliflower

2 1/2 tbsp Philadelphia onion dip and salt and pepper to taste.

Chop cauliflower and place in steamer. Steam for approximately 15 minutes or until cauliflower is softened. Remove from stove top and drain.

Whip cauliflower with blender. Add onion dip and blend until smooth. Add salt and pepper to taste.

Broccoli Slaw Salad

2 -3 c of fresh spinach

1-2c broccoli slaw (ready bagged)

1/3 sliced red onion

2/3c sliced mushrooms

2 1/2 tbsp light balsamic vinaigrette.

Combine all ingredients and enjoy!

Portobello Mushroom Burger

2 lovely portobello mushrooms marinated.

Marinade

1 tbsp olive oil

2 tbsp balsamic vinegar

2 tbsp fresh cilantro

1/8tsp of honey

1 tsp soya sauce

a whole wheat weight watchers bun.

I topped it with red onion and a very small portion of feta cheese.

Marinate for a minimum of 30 minutes. I usually like to leave it for a couple of hours to maximize the flavour.

Preheat barbecue and cook over medium heat for 8-10 minutes, turning once.

Oven: Cook under broiler for 4 minutes each side.

Herb Crusted Potatoes

Herb-Crusted Potatoes

(recipe is from January 2007 issue of the Taste of Home's Light & Tasty Cookbook)
Prep time: 10 minutes. Bake: 40 minutes
Yield: 4 servings
1-1/2 pounds Yukon Gold potatoes,
cut into wedges
1 tbsp olive oil
1tbsp minced fresh rosemary
1 tsp dried thyme
1 tsp dried oregano
1/2 tsp salt (I used 1/4)
1/4 to 1/2 tsp pepper (I used 1/4)
In a large bowl, toss potatoes with oil. Combine the seasonings; sprinkle over potatoes and toss to coat. Arrange in a single layer in a 15-in. x 10 -in.x 1-in. baking pan coated with nonstick cooking spray. Bake at 425 degrees for 40-45 minutes or until tender, stirring once. (I checked mine a couple of times as I find they don't need the full 40 minutes.
Nutrition facts; 1 cup equals 174 calories, 3g fat (trace of saturated fat), 0 cholesterol, 306 mg sodium, 31g carb, 2g fiber, 4g protein. Diabetic exchanges: 2 starch, 1/2 fat
Posted by Nora