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

Baked Salmon, Rice and Grilled Vegetables.

Baked Salmon

2 6oz salmon fillets

2 tsp lemon juice

drizzle of olive oil

becel spray

pinch of dried or 1 tbsp fresh parsley

Coat baking sheet with cooking spray. Place salmon fillets on baking sheet. Pour lemon juice over salmon and drizzle with olive oil and spray a couple of shots of becel spray on each fillet. Sprinkle with parsley.

Bake in 450F for 15 minutes. Depending on thickness of salmon times may vary.

Baked or Grilled Vegetables.

2 servings

8 asparagus stems chopped into 2 inch lengths

10 cherry tomatoes

1/3 red onion sliced into rounds

1 medium zucchini chopped into 1 inch cubes

1-2 peppers sliced into strips

4-5 whole mushrooms sliced

1/2 tbsp olive oil

1 tsp Dijon mustard

1/2 tbsp balsamic vinegar

1/4 tsp sugar

1 tbsp Parmesan cheese

Preheat oven to 450F.

Prepare vegetables and put in a bowl. Stir in all other ingredients excepting the Parmesan cheese.

Pour onto baking sheet and sprinkle with Parmesan cheese.

Bake for approximately 20 minutes turning once about half way through. Yum!

Cod Fish, Roasted Sweet Potatoes with Honey Butter and Steamed Broccoli!

Rosated Sweet Potatoes. with Honey Butter

4 sweet potatoes, peeled and cut into one inch cubes
1/4 cup of extra virgin olive oil
1/4 cup of honey
2 teaspoons of cinnamon
salt and freshly ground pepper

Preheat oven to 375 degrees

Lay the sweet potatoes out in a single layer on a roasting tray. Drizzle the oil, honey and cinnamon salt and pepper over the potatoes Roast for 25 to 30 minutes on oven or until tender.

Take sweet potatoes out of the oven and transfer them to a serving platter.

*I only used 1 large sweet potato and cut the ingredients list in half to serve three people. I actually did not use the entire mixture. It was great !

Peppered Turkey Spinach Burgers!

Peppered Turkey Spinach burgers!

1 pound ground turkey breast

1 1/2 c baby spinach, tails of leaves removed (replaces watercress if cannot find in store) I would also add a little fresh parsley!

1/4c plain low-fat yogurt

1 tsp cracked pepper

1/2 tsp salt

1 tsp cracked pepper for coating patties

Cooking Spray

1/2 c plain low-fat yogurt

4 small hamburger buns split and toasted. Preferably whole wheat

1 c baby spinach with tails of leaves removed.

* I like pretty so I added some hot peppers, red onion and touch of lettuce for no extra point values.

4 (1/4 inch thick slices of tomato)

1.Combine the first 5 ingredients in bowl and mix together

Make 4 patties of equal size

Sprinkle tsp of pepper on both sides of each patty

2. Prepare grill with cooking spray, preheat and cook patties for 5 minutes each side.

3. Spread yogurt on both the top and bottom portions of the bun. Top bottom of bun with spinach, piece of tomato, patty, hot peppers, onion and lettuce....enjoy!

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

Prebagged coleslaw mix

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.

Beef, Broccoli and Oyster Sauce

BEEF BROCCOLI AND OYSTER SAUCE

Yield:6 servings .

serving size: 1 cup mixture and 1 cup rice

424 calories, 9.9 g fat, 3.9 g fiber.

3 tbsp oyster sauce

1 tbsp low-salt soy sauce

1 tbsp dry sherry or dry red wine

1 tbsp water

2 tsp sugar

1 tsp cornstarch

1 pound of lean flank steak or other lean cut

1 tbsp cornstarch

2 tbsp water

1 tbsp low-salt soy sauce

2 tsp sugar

1 tbsp olive oil divided into thirds

1/3 cup diagonally sliced green onions

1 tbsp peeled minced fresh ginger

6 cups fresh broccoli florets (approximately 1 pounds)

1/4c water

6 cups hot cooked long grain rice( I just used minute rice)

Instructions

1. Combine the first 6 ingredients and set aside

2. Trim fat off of steak. Cut diagonally across agrain into 1/4 inch slices.

Combine cornstarch, water, low-salt soya sauce and sugar.

Mix in with the steak and refrigerate for at least 2o minutes.

3. Heat 2 tsp of olive oil in a nonstick skillet over high heat. Add steak mixture, and stir-fry for approximately 2-3 minutes. Remove the steak from the pan and set aside. Add remaining 1 tsp oil, onions, and ginger and stir-fry for 35 seconds. Stir in broccoli and 1/4 c water; cover and cook 3 minutes. Return stea to pan and stir in sauce mixture. Stir-fry for 2 minutes. Serve with rice.