Grilled Chicken Caesar Salad!

Classic Chicken Caesar Salad (points friendly)

Yields about 2 cups per serving.

Dressing and lettuce

2 (4oz ) cooked skinless boneless chicken breast2

Ingredients : 1/4 cup fresh lemon juice

2 Tbsp water

2 Tbsp grated Parmesan cheese

2 medium garlic clove(s), sliced

1 tsp olive oil

1 Tbsp red wine vinegar

2 average anchovies canned in oil, drained, finely chopped or mashed with a fork ( or 2 tsp paste)

1 tsp Dijon mustard

1/2 tsp Worcestershire sauce

1/4 tsp black pepper, freshly ground

4 cup romaine lettuce, chopped, rinsed well and patted dry

Instructions

Combine all ingredients, except lettuce, in a blender or food processor; purée until blended. (Note: Omit the anchovies if you do not like their flavour.) Place lettuce leaves in a large bowl and toss with dressing until well coated.

Chef Tips We renovated Caesar Salad by: Eliminating raw eggs. Substituting water for some of the oil in the dressing. Using less Parmesan cheese than the traditional amount.

Pork Adobo!

PORK ADOBO Yield: 4 (1c servings)

NI: 197 calories per serv, 9g fat, 0g fiber.
This is easy and very tasty!!

1 pound boneless center-cut pork loin, trimmed of all visible fat and cut into 1 1/2 inch cubes
1 c water
1/4 c cider vinegar
2 tbsp reduced sodium soy sauce
3 garlic clove, minced
1 small bay leaf
1/4 tsp salt

This is a classic dish from the Philippines that could also be made using chunks of boneless chicken or veal, instead of the pork.
Serve in individual bowls over hot cooked rice with a spinach, tomato and mushroom salad on the side.

1. Combine the pork, water, vinegar, soy sauce, garlic, bay leaf, and salt in a medium saucepan. Let stand 30 minutes.

2. Bring the mixture to a boil. Reduce the heat and simmer, covered, until the meat is very tender, about 1 hour. Remove the bay leaf before serving..

Couscous Salad

COUSCOUS SALAD

Prep time: 30 minutes / Standing time: 15 minutes / Chilling Time: 1 hour

Yield: 8 servings

NI: 233 calories, 1.8 fat, 3.7 fiber.

2 shallots, finely chopped

1 English cucumber, diced

1 tomato, diced

1 carrot, grated

1 clove garlic minced

1/2 red or yellow bell pepper, diced

1 -1/2c frozen corn kernels, thawed

1c canned chickpeas, drained and rinsed

1/2c chopped spinach

1/2c light Italian vinaigrette

1 tbsp red wine vinegar

Salt, freshly ground black pepper and fresh herbs of your choice ( suggestions are cilantro, dill, parsley, chives or mint)

2 cups couscous

2 cups boiling water

1. In a large bowl, combine shallots, cucumber, tomato, carrot, garlic, red pepper, corn, chickpeas and spinach. Stir in vinaigrette, vinegar, and salt, peeper and herbs to taste until well combined. Set aside.

2. Place couscous in another large bowl and pour in boiling water; stir with a fork, cover and let stand for 15 minutes or until all the water is absorbed. Fluff with a fork.

3. Add couscous to vegetables. Cover and refrigerate for at least 1 hour or for up to 2 days.

4. Serve cold or heat in the microwave for 2-3 minutes per 2cup amount.

Eggs Benedict

EGGS BENEDICT

Yield: 6 servings

NI 156 calories 6g fat, 2.2 grams fiber.

6 (2/3oz) slices lean Canadian Bacon

Cooking Spray

3 (20z) whole wheat English muffins, split and toasted

6 large eggs, poached

Mock Hollandaise Sauce

1. Place bacon in a large nonstick skillet coated with cooking spray; cook over medium heat until thoroughly heated, turning once.

2. Place 1 bacon slice on each muffin half. (I also use a slice of tomato that is fried and goldened in a little bit of pam)Top each with a poached egg and 2 tbsp Hollandaise Sauce. Serve immediately.

MOCK HOLLANDAISE SAUCE:

Yield 3/4c.

3/4c plain low-fat yogurt, divided

1 large egg yolk

1 tbsp fresh lemon juice

1/4tsp salt

1/4tsp dry mustard

1. Combine 1/4c yogurt and egg yolk in a small saucepan; stirl well. Place over low heat, and cook 6 minutes or until thick, stirring constantly wiht a whisk (do not boil). Stir in remaining 1/2c yogurt, lemon juice, salt, and mustard; cook until thoroughly heated (do not boil).

Stuffed Roast Pork, Scalloped Potatoes and Green Beans

STUFFED ROAST PORK

Yield: 16 servings

NI. 319 calories, 14.6 g fat, 1.8 g fiber

7 pts per serving

Stuffing

3 eggs beaten

1 clove garlic, finely chopped

1 lb spinach, cooked and chopped

12 oz mild Italian sausage, casings removed

1c slivered almonds, toasted

1/2c dry bread crumbs

1 tbsp chopped fresh parsley

1 tbsp dried French onion soup mix

1/2 tsp dried thyme

Pinch freshly ground black pepper

3 1/2 to 4 lb boneless pork loin roast

1/2 clove garlic, chopped

1 tsp vegetable oil

1/2 tsp dried thyme

1c red currant jelly, melted

Additional red current jelly

1. Prepare the stuffing; In a large bowl, combine eggs, garlic, spinach, sausage, almonds, bread crumbs, parsley, onion soup mix, thyme and pepper. Set aside.

2. Place pork loin roast fat side down and, starting at the thickest edge, slice horizontally through the meat, stopping 1 inch form the other side of the roast, so that it will open like a book. Lightly pound the butterflied roast. Remove any fat thicker than 1/4 inch form outside of roast.

3. Spread stuffing mixture evenly on cut side of roast. Starting at the long side, roll up jell-roll style and tie securely with string. Place seam side down on rack in roasting pan. Combine garlic, oil and thyme and rub on roast.

4. Roast in preheated oven for 20 minutes. Reduce heat to 350 degrees F and roast for 70 minutes. Baste pork with red currant jelly and roast for about 20 minutes or until juices run clear when pork is pierced and it has reached an internal temperature of 160 degrees F. Remove from oven and let rest, tented with foil, for 10-15 minutes before carving. (This allows the juices to redistribute and provides a much moister roast.)

5. Slice roast and serve with additional red currant jelly.

Scalloped Potatoes

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 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 /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 mints 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.

Green Beans

dice, spice and steam in microwave for 7 minutes.

Grilled Salmon With Fresh Lime Cream, Cheesy Potatoe Skins and Light Tossed Salad!

Grilled Salmon With Fresh Lime Cream

(low fat)

Salmon 6 servings 180 cal, 7g f and 0g fiber = 4 pts per serv.

1 tsp grated lime peel

1/4c lime juice

2 tbsp honey

1 tbsp chopped fresh or 1 tsp dried dill weed

2 tsp canola or soybean oil (I used olive)

1 1/2 lb salmon fillets, cut into 6 pieces (ours weighed a little more, hence higher points)

1/2 tsp salt

Fresh Lime Cream

1/3c fat-free mayonnaise

1 tsp grated lime peel

2 tsp lime juice

In small bowl, mix 1 tsp lime peel, 1/4c lime juice, honey, dill weed and oil.

In 8-inch square glass baking dish, arrange salmon, skin side up, in a single layer(ours
was skinless).

Pour marinade over salmon;

turn in marinade to cover all sides.

Cover with plastic wrap and refrigerate 20-30 minutes(I left mine for a couple of hours)

Brush grill rack with oil. Heat coals or gas grill for direct heat. Remove salmon from marinade; discard marinade. Sprinkle salmon with salt. Place skin side down on grill. Cover and grill over medium heat 10-15 minutes or until salmon flakes easily with fork. (I baked mine in the oven on 450 degrees fro 15 minutes)

Meanwhile, in small bowl, mix all lime cream ingredients with wire whisk. Serve with salmon.EXCELLENT! Nora

Cheesy Potato Skins

makes 16 servings 49 cal, 2 fat grams, 1g fiber = 1 pt per serving.

4 medium Perfectly Baked Potatoes

1/2c finely shredded Parmesan cheese (2oz)

1/2c shredded mozzarella cheese (2oz)

1/3c oil packed dried tomatoes, drained and finely chopped

1/4c sliced green onion tops

1/4c fat free dairy sour cream

2 tbsp snipped fresh parsley(I used cilantro)

Bake potatoes until soft. If using oven bake at 375 degrees for 60 minutes or until tender. Cut potatoes lengthwise int quarters. Scoop pulp out of potato quarter, leaving 1/4 inch shell. Reserve 1c of the pulp for filling. Place potato shells on baking sheet. Sprinkle with salt and pepper. Bake for 15 minutes. Meanwhile, in medium bowl, mash reserved potato pulp with potato masher. Stir in Parmesan cheese, mozzarella cheese, dried tomatoes, green onion, sour cream and parsley. Spoon mashed potato mixture into potato shells. Sprinkle with ground black pepper. Bake about 15 minutes or until heated through. WONDERFUL!!

Lightly Tossed Salad

Balsamic Dressing -2 tbsp balsamic vinegar
1 tbsp olive oil

1/4 tsp salt

1/4 tsp pepper

5-6c Lettuce greens, I used romaine and one of the curly lettuces....don't know the propper name on it but it has a touch of red around the edge.

10-12 grape or cherry tomatoes halved.

1/3 english cucumber thinly sliced and halved

1/3 red onion thinly sliced in rounds.

1/4 yellow pepper finely diced.

4 sliced radishes

Toss all ingredients together and enjoy! Light and tasty!

Mashed Potato Timbales

MASHED POTATO TIMBALES

Yield: 12 servings

Nutritional Information: 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 buter and onion until small lumps of potato remain; swt 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.

Olive Pepper Pinwheels!

OLIVE PEPPER PINWHEELS

These zippy pinwheels are surprisingly simple to prepare ahead of time and have on hand whenever hunger hits. They're also attractive to sereve as appetizers for guests. Kristin Manley, Montesano, Washington
1 package (8 oz) reduced fat cream cheese
1 tsp fat free milk
1/3 c each finely chopped sweet red, green and yellow peppers
1 can (2 1/4 ounce) chopped ripe olives, drained
2 tbsp ranch salad dressing mix
6 flour tortillas (6 inches)
In a mixing bowl, beat cream cheese and milk until smooth; stir in the peppers, olives and dressing mix.Spread over tortillas. Roll up jelly roll style; wrap tightly in plastic wrap. Refrigerate for 2 hours or until firm. Just before serving, cut into 1 inch pieces. Yield: 3 dozen
2 pcs per serving....2 points!
Enjoy....Nora
Recipe from Light Bites and Beverages Taste Of Home Cookbook

Spicy Shrimp and Lobster Linguine

SPICY SHRIMP AND LOBSTER LINGUINE

NI:Per serving (scant 2 cups): 375 calories, 4g total fat, 1g saturated fat, 98mg cholesterol, 641mg sodium, 58g total carbs, 5g dietary fiber, 25g protein, 108mg calcium.
Recipe from
Simply Delicious Weight Watchers Cookbook

Ingredients


1 tbsp olive oil
3 olives
6 garlic cloves, chopped
1 28oz can diced tomatoes
1/4c dry red wine
2 tbsp chopped fresh oregano, or 2 tsp dried
1/2 tsp salt
1/4 tsp sugar
1/4 tsp coarely ground black pepper
1 lobster tail (about 1/2 pound)
1 pound large shrimp peeled and deveined
3/4 pound linguine
1/4c chopped parsley
Heat the oil in a very large nonstick skillet, then add the onions and garlic. Saute until golden, about 10 minutes. Add the tomatoes, wine, oregano, crushed pepper, salt, sugar, and ground pepper; bring to a boil. Reduce the heat and simmer uncovered, until the flavors are blended and the sauce is slightly thickened, about 15 minutes.
Meanwhile, remove the meat from the lobster tail and cut it into 1/2-inch pieces. Add the lobster and shrimp to the sauce and simmer, uncovered, until the shrimp and lobster are just opaque, about 5 minutes.
Meanwhile, cook the linguine according to package directions; drain and place in a large serving bowl. Toss at once with the sauce and sprinkle with the parsley.

Goat Cheese And Herb-Stuffed Chicken Breasts

Goat cheese and herb-stuffed chicken breasts.

284 calories per serving. 12g fat, 5g fiber

Recipe is from the Weight Watchers Simply Delicious Cookbook! YUM!

2 oz goat cheese
2 oil-packed sun-dried tomatoes, rinsed under water, patted dry, and finely chopped.
1 scallion, chopped
1 tablespoon chopped basil
2 tsp chopped thyme
1/4 cup plain dry bread crumbs
4 ((1/4-pound) skinless boneless chicken breasts
4 tsp reduced-calorie mayonnaise
1 1/2 pounds baby spinach rinsed
Preheat the oven to 425 degrees F. Spray a non-stick baking pan with nonstick spray.
Combine the cheese, tomatoes, scallion, basil, and thyme in a bowl, mashing with a fork, until blended. Place the bread crumbs in another Small bowl.
Cut a pocket into the side of each chicken breast about 2 1/2 inches long. Place one-quarter of the goat cheese mixture inside each slit (I actually stuff some of the uncooked spinach in there as well). Lightly press the pocket closed with a fork. (I use a couple of tooth picks to hold it together when cooking). Brush the top side of each breast with the mayonnaise. Dip the chicken, one piece at a time, coated-side down into the bread crumbs. Transfer coated-side up to the baking pan. (spray pan with a little non-stick spray).
Spray the tops of the chicken lightly wit nonstick spray. Bake until chicken is cooked through and the crust is golden, about 25 minutes.
Meanwhile, place the spinach in a large steamer basket set in a saucepan over 1 inch of boiling water. Cover tightly and steam until the spinach just wilts, about 3 minutes. Transfer the spinach to a platter, then top with the chicken.
*Brushing the chicken lightly with a little reduced-calorie mayonnaise rather than dipping in flour and egg before dredging in bread crumbs saves time, cuts calories, and tastes terrific. The herbs called for in this recipe are fresh, but if you don't have fresh basil, omit it. Rather, increase the scallions to two.

Garden Patch Shepherd's Pie

Garden Patch
Shep-herd's Pie

Very easy and delicous, 65 Minutes to Prepare and Cook
Ingredients1 lb. lean ground beef
1/2 cup dry seasoned bread crumbs
1/4 cup ketchup
1/2 cup chopped onion
1 Tbs. Worcestershire sauce
1/4 teaspoon salt
1/8 teaspoon pepper
1/2 package frozen mixed vegetables
4 cups mashed potatoes
1/2 chup shredded cheddar cheese
1 Tbs. paprika
Directions1. In large bowl, mixed together the beef, bread crumbs, ketchup, onion, worcestershire sauce, salt, pepper, and egg.
2. Knead the frozen mixed vegetables (uncooked) into the meat mixture.
3. Pat mixture in a 9 or 10 inch pie plate or round cooking dish.
4. Bake approx. 40-45 minutes in 350 degree oven, until center is fully cooked..
5. While meat is baking, prepare mashed potatoes.
6. Fold the cheddar cheese into the mashed potatoes (reserve a handful to sprinkle on top at the very end.)
7. When meat is cooked, spoon or pipe mashed potatoes on top, covering entire top surface.Sprinkle lightly with paprika.
8. Return to oven and bake for 10 minutes, until golden brown.
9. Sprinkle remaining cheese on top.
10. Cut into wedges to serve.Number of Servings: 8
Recipe submitted by SparkPeople.
Number of Servings: 8.

Lemony Scallop and Spinach Pasta (or Lime)

OK....in the blink of an eye this recipe is ready to serve! David absolutely adored it! I though it was fabulous too, especially since it was such a quick fix!!!

Lemony Scallop and Spinach Pasta (or Lime)
4 servings,
-1 lb. fresh or frozen sea scallops
8 oz. dried angel hair pasta, linguine, or spaghetti
1 1/2 tsp. finely shredded lemon peel (or lime)
1/4 tsp. crushed red pepper

4 cloves of garlic, minced
2 tbsp. butter
2 tbsp. lemon juice
2 c fresh baby spinach or torn fresh spinach
1c shredded carrots
1. Thaw scallops, if frozen. Rinse scallops; pat dry with paper towels. Halve any large scallops. Cook pasta in boiling, lightly salted water according to package directions; drain. Return pasta to saucepan; cover and keep warm.
Meanwhile in large skillet, cook scallops , garlic, lemon peel, and crushed red peppers in hot butter over medium heat for 3 to 4 minutes or until scallops are opaque. Add lemon juice (or Lime); toss gently to coat. Add scallop mixture, spinach, and carrots to cooked pasta; toss gently to combine.
per serving: 385 calories. 8g total fat, 4g fiber

Ginger Beef Stir-Fry

GINGER BEEF STIR-FRY

8 oz boneless beef top round steak

1/2c lower-sodium beef broth

3 Tbsp reduced sodium soy sauce

2-3 tsp grated fresh ginger

2 1/2tsp cornstarchNonstick cooking spray

1 1/2c sliced fresh mushrooms

medium carrot, thinly sliced

3c small broccoli florets or 1 lb asparagus, trimmed and cut into 2 inch pieces

1 Tbsp cooking oil

2 green onions, bias sliced into 2 inch lengths

2c hot cooked brown rice.

Trim fat from meat. Thinly slice meat across grain into bite-size strips. For sauce: In small bowl, combine broth, soy sauce, ginger, and cornstarch; set aside.
Lightly coat wok or large nonstick skillet with cooking spray; hat over medium high heat. Add mushrooms and carrots; cook and stir for 2 minutes. Add broccoli and sweet pepper; cook and stir about 2 minutes or until vegetables are crisp tender. Remove vegetables from wok.
Carefully add oil to wok. Add meat; cook and stir for 2-3 minutes or until slightly pink in center. Push meat from center of wok. Stir sauce; add to center of wok. Cook and stir until thickened and bubbly.
Return vegetables to wok. Add green onions. Stir all ingredients together to coat with sauce; heat through. Serve meat mixture over hot cooked rice.

Per serving: 274 cal, 7g fat, 5g fiber. ....VERY ENJOYABLE!

Maple Glazed Salmon, Gingered Asparagus and Cubed Baby Red Potatoes in a jiff!!

MAPLE GLAZED SALMON

Prep/Total Time: 20 minutes
Yield: 4 servings
1/4c ruby red unsweetened grapefruit juice
2 tbsp balsamic vinegar
2 tbsp maple syrup
2 garlic cloves, minced
2 tsp olive oil
4 salmon fillets (4 ounces each)
1/4 tsp salt
1/4 tsp pepper
In a small saucepan, bring the grapefruit juice, vinegar, syrup and garlic to a boil. Reduce heat; simmer, uncovered, for 5 minutes. Transfer 2 tbsp to a small bowl; add oil. Set remaining glaze aside.
If grilling the salmon, coat grill rack with nonstick cooking spray before starting the grill. Sprinkle salmon with salt and pepper; place skin side down on grill rack. Grill, covered, over medium heat or broil 4-6 in from the heat for 10-12 minutes. (I bake mine on 450 degrees for 13-15 minutes and it is perfect!!) Make sure fish flakes easily with a fork, basting occasionally with maple-oil mixture. Drizzle with reserverd glaze.
1 fillet equals 266 calories, 15g f, 218 mg sodium, trace of fiber.
Recipe is from Taste of Home's Light And Tasty recipe book (may 2007).

GINGERED ASPARAGUS
Prep/Total Time; 15 minutes
Yield: 4 servings
2 tbsp sherry or reduced-sodium chicken broth
1 tbsp reduced-sodium soy sauce
2 tsp sesame oil
1 tsp minced fresh ginger root
1 tsp lemon juice
1 tsp rice wine vinegar
1 garlic clove, minced
1-1/4 pounds fresh asparagus, trimmed and cut into -inch pieces.
In a small bowl combine the first seven ingredients. Place asparagus in a shallow 1-1/2-qt, microwave-safe dish. Drizzle with half of the sauce; toss to coat.
Cover and microwave on high for 4-6 minutes or until the asparagus is crisp-tender, stirring occasionally. Drizzle with the remaining sauce. Serve immediately.
Nutrition Facts; 3/4 cup equals 61 calories, 3g f, 0 cholesterol, 155 mg sodium, 3g fiber....Enjoy! Recipe from the same book as the maple glazed salmon!

CUBED BABY POTATOES in a jiff!

Prep: 5 minutes Cook: 30 minutes
Yield: 4 servings
4 medium red potatoes, cut into 1/2 inch cubes
1 medium onion thinly sliced or diced
1/4c salt-free seasoning blend
1/4 tsp pepper
1 /2 tbsp olive oil
In a large nonstick skillet coated with nonstick cooking spray, saute the potatoes and onion with seasoning blend and pepper in oil for 30-35 minutes or until potatoes are tender.
Nutrition Facts: 1c equals 146 calories, 4g fat, 15 mg sodium, 4g fiber

Lentil Rice Medley, Dijon-Crusted Fish and Asparagus!

Lentil Rice Medley

Prep:25 min. Cook:35 mi.Yield:12 servings
The recipe goes great with fish or chicken.
1 medium onion, chopped
2 garlic cloves, minced
1 tbsp olive oil
3 medium carrots, chopped (I only used 1/2 large carrot as we are not "cooked carrot" fans)
1 cup dried lentils, rinsed
1/2c uncooked rice
3-1/4c water
1-1/2 tsps salt(I only used 1/2 and it tasted great)
1 tsp dried basil ( I used a little less dried and added fresh at the very end of cooking)
1 tsp dried oregano
1 tsp ground cumin
1/4 tsp pepper
3c fresh broccoli florets(next time I think I will steam my broccoli, just for the lovely bright colour it keeps and the better texture) I did it with one cup of the broccoli tonight)
1 small zucchini, chopped
1 can(8 oz) tomato sauce(I used around 6 oz) I didn't want it to me overly moist)
1 medium tomato, chopped

In a large nonstick skillet coated with nonstick cooking spray, saute onion and garlic in oil for 1 minute. Add carrots; cook 2 minutes longer. Add lentils and rice; cook and stir for 2 minutes. Stir in the water and seasonings. Bring to a boil. Reduce heat; cover and simmer for 10 minutes
Stir in broccoli and zucchini; return to a boil. Reduce heat; simmer, uncovered, for 15-20 minutes or until lentils and rice are tender, stirring occasionally. Stir in tomato sauce and tomato; heat through.

Nutrition Facts: 2/3c equals 120 calories, 2g fat(trace saturated fat), 0 cholesterol, 396mg sodium(I only used a third of the quantity though)so it would be less!! 21g carb, 7g fiber, 7g protein. Diabetic Exchanges: 1 starch, 1 vegetable

Dijon-Crusted Fish

Prep/Total Time: 25 minutes
Yield: 4 servings
3 tbsp reduce-fat mayonnaise
2 tbsp grated Parmesan cheese, divided
1 tbsp lemon juice
2 tsp Dijon mustard
1 tsp horseradish
4 tilapia fillets (I used Cod)(5 oz each)
1/4c dry bread crumbs
2 tsp butter, melted ( I used olive oil based margarine)
In a small bowl, combine the mayonnaise, 1 tbsp Parmesan cheese, lemon juice, mustard and horseradish. Place fillets on a baking sheet coated with nonstick cooking spray. Spread mayonnaise mixture evenly over fillets.
In a small bowl, combine the bread crumbs, butter remaining Parmesan cheese; sprinkle over fillets. Bake at 425 degrees for 13-18 minutes or until fish flakes easily with a fork.
Nutrition Facts: 1 fillet equals 214 calories, 8g fat(3 saturated). 80 mg cholesterol, 327 mg sodium, 7g carbs. trace of fiber, 29g protein. Diabetic Exchange: 4 very lean meat, 1-1/2 fat, 1/2 starch.

Asparagus
Wash, remove some of the peel if large pcs, break off bottoms of tough stems, then cut remaining pcs in half. Steam in microwave for 6-7 minutes, remove from microwave and toss in a little becel spray.

Salmon, Fettuccine Alfredo and Grilled Vegetables

SALMON

Yields:2
2 Salmon fillets
1 tbsp Lemon Juice
1 /2tbsp fresh, or 1 tsp dry Parsley
few squirts of Becel Spray
taste of Salt
taste of Pepper
Bake in 450 degree oven for 12-15 minutes.

FETTUCCINE ALFREDO
Serves 6 at 4.5 Points Per Serving
This is such a great recipe that you'd never know it's low in fat.
12 oz cooked fettuccini
1c cold chicken broth or vegetable broth
1c fat-free evaporated milk(I used regular 1%)
½ tsp black pepper
1 tsp Dijon mustard
3 Tbsp all-purpose flour
1 tbsp fresh basil
1 tsp crushed garlic (I like to use more garlic, as my family loves garlic)
6 Tbsp parmesan cheese to be sprinkled over pasta when served.
In a medium saucepan, combine stock, evaporated milk, mustard, pepper, flour and garlic. Whisk until smooth, off the heat. Place over medium heat and simmer for 4 to 5 minutes, just until thickened, whisking constantly.

Grilled vegetables

zucchiniRed Onion
Mushrooms
Grape or Cherry tomatoes
Asparagus
Orange Pepper
Green Pepper
1 tbsp Parmesan Cheese
SaltPepper
Bake in 450 degree oven for 15 minutes turning once. One of my fave types of veggies!!!

Turkey Burritos, Spanish Rice and Spinach!

Turkey Burritos POINTS¨ 5

Servings 8

2 serving cooking spray

1/2 pound uncooked ground turkey breast

16 oz fat-free canned refried beans

8 oz salsa
1 cup shredded reduced-fat Monterey Jack cheese

4 1/2 oz canned green chili peppers, mild, drained and diced

1 tsp chili powder

3 Tbsp scallion(s), thinly sliced

8 large burrito-size wheat flour tortilla

additional salsa (2 tbsp per serv)

1/2 cup fat-free sour cream
Instructions

1. Preheat oven to 350F. Coat a large skillet with Pam

2. Add turkey to skillet and cook over medium-high heat until lightly browned, about 5 minutes. Drain any excess liquid from pan and then add beans, 8 ounces of salsa, chili peppers, chili powder and scallions. Cook until heated through, about 3 minutes; stir in cheese.

3. Meanwhile, wrap tortillas in foil; warm in oven for 10 minutes.

4. Assemble burritos by spooning about 1/2 cup of turkey mixture onto each tortilla; fold in sides and roll up.

5. Place burritos in prepared baking dish. Bake uncovered until tortillas are crisp and brown, about 20 minutes. Serve each topped with 2 tablespoons of additional salsa and 1 tablespoon of sour cream.

EASY SPANISH RICE

2 points

Yields :8 servings; Serving size: 1/2c

Cooking spray

1/2 c chopped green bell pepper

1/2c chopped onion2

(80z) cans no salt added tomato sauce (I could only find reduced sodium tomato sauce)

1 (14-1/2oz) can no salt added stewed tomatoes undrained and chopped (I used the ROTEL tomatoes)

1c uncooked long-grain rice

1/4c water1 tsp chili powder

1/2 tsp dried oregano

1/4 tsp ground red pepper(not necessary if using Rotel Tomatoes)

1/4 tsp ground cumin

1. Coat a large nonstick skillet with cooking spray, and place over medium high heat until hot. Add bell pepper and onion; saute 5 minutes or until tender. Add tomato sauce and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until rice is tender and liquid is absorbed.

Calories 111, fat o.4g, fiber 1.5gRecipe is from Weight Watchcers Make It Fresh Magazine

Spinach

Thaw, drain, add a little water to pan and boil until heated through. Strain and add a little vinegar!

Basil Stuffed Steak

5 pts per serving!!!

1 2-2.5 pound boneless beef sirloin steak, cut about 1.5 inches thick

1/2 tsp salt

1/4 tsp black pepper

1/4 tsp dried parsley flakes1c lightly packed fresh basil leaves, coarsely chopped

1/4c finely chopped onion

4 cloves garlic, minced

1.5 tsp fresh rosemary, finely snipped, or 1/2 tsp dried rosemary, crushed

1/8 tsp fresh thyme, finely snipped, or dried thyme, crushed

1 tsp olive oil.

1)With a sharp knife, make 5 lenghtwise slits 3/4 of the way through meat.

2)In a small bowl, combine salt, pepper and parsley flakes. Sprinkle over meat; rub in with your fingers. In the same bowl, combine basil, onion, garlic, rosemary, and thyme. Pres basil mixture into slits. Using 100- percent cotton string, tie meat loosely at 2 inch intervals to close slits and hold in the filling. Drizzle with oil.* we bought our small roast at M&M's and just slipped it back into the twine bag when it was stuffed instead of tieing it together. It worked great.

3)For a charcoal grill, arrange medium hot coals around a drip pan. Test for medium heat above pan. Place meat on grill rack over drip pan. Cover and grill until desired donenes. Allow 32-36 minutes for medium-rare (145 degreesF) and 36-40 minutes for medium doneness(160 degrees F) for a gas grill, preheat grill. Reduce heat to medium. Adjust grill for indirect cooking. Grill as above.

4)Transfer meat to carving b oard; remove string. Cut meat into 1/2 inch slices and serve!!!!

David and my guests raved about it. David is still raving about it!!!

Grilled Herb Garlic Bread

2 pts per serving, makes 16 servings

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. Yield" 16 servings...serving size..1 slice. . . . . . . . . . .

CREAMY BASIL AND RED PEPPER PASTA

CREAMY BASIL AND RED PEPPER PASTA

Prep: 10 min

Ready in: 20 min

Serves: 4

Points per serving of 1 1/2 cups: 8

Ingredients:

2 cups penne pasta, uncooked1 jar (300 g) roasted red peppers, well drained

125 g philadelphia light creamed cheese spread

1/2 cup ff free or 1% milk

1/2 cup fresh basil leaves

2 tbsp light grated parmesan cheese

1 lb boneless skinless chicken breasts, cut into bite-size pieces

Directions:

1. Cook past as directed on package. Meanwhile, place peppers, cream cheese spread, milk, basil and parmesan cheese in blender; cover. Blend until smooth, set aside.

2. Cook chicken 3 minutes, stir in pepper mixture, reduce heat and cook 5 minutes or until heated through.

3. Drain pasta. Add to chicken mixture, stir until blended.

4. Garnish with 2-3 basil leaves, freshly grated parmesan cheese and fresh ground pepper!!!! Delish!!!!!!!!!!!!!!!