Monday, March 31, 2014

Black Bean, Corn, Green Grape, and Avocado Salad

This salad was amazing! The combination of the sweet and savory was refreshing and light tasting. I served this as a side dish with Chicken Chili Enchiladas. This would be a nice main course for a lunch, too. This recipe comes from the book "Eating in Color" by Frances Largeman-Roth. I have enjoyed every recipe I have tried from this book so far. I hope you like this one too!

serves 6 ( about 1 c. = 4 points +)

  • 1 tsp. grated lime zest
  • 2 T. fresh lime juice
  • 1/4 tsp. salt
  • 1/4 tsp. cayenne pepper
  • 1 ( 15 oz) can black beans, drained and rinsed
  • 1 mango, diced
  • 1 avocado, diced
  • 1/3 c. frozen corn kernels, thawed
  • 1/2 jalapeno pepper, seeded and finely chopped
  • 1/2 c. green grapes, quartered

In a small bowl, combine the lime zest, juice, salt and cayenne pepper. Add the beans and stir to coat.

In a large bowl. combine remaining ingredients. Add beans and gently toss to combine. Serve at room temperature.

Chicken, Avocado And Walnut Salad

This hearty salad was perfect for a Sunday springtime lunch!

serves 4 ( 11 points +)


  • 12 c. Romaine lettuce, torn
  • 2 Avocados, skinned, pitted and sliced
  • 1 tsp. olive oil
  • 1 lb. boneless, skinless chicken breasts
  • salt and pepper to taste
  • 4 T. chopped walnuts


  • 2 T. olive oil
  • 2 T. white wine vinegar
  • 1 tsp. honey
  • 1/2 tsp. Dijon mustard
  • salt and pepper to taste

Whisk dressing ingredients together in a bowl; set aside.

Heat a nonstick skillet coated with cooking spray. Sprinkle chicken with salt and pepper. Add oil to the pan. Cook chicken until juices run clear. Let stand 5 minutes, then chop.

Place lettuce and avocado in a large bowl. Toss with dressing.

Place lettuce on each of 4 plates. Top with chicken and sprinkle with walnuts.

Angel Food Cake With Strawberry- Balsamic Sauce and Orange Flavored Ricotta

I came up with this dessert recipe for my dad, who has diabetes. It is only 4 points + and is a lovely springtime dessert. You will have leftover strawberry sauce, which can be reserved for a later use.

serves 8 ( 1 slice of cake with 2 T. strawberry sauce and 2 T. ricotta = 4 points +)

Strawberry Sauce:

  • 1 lb. frozen strawberries, thawed
  • 1/2 tsp. balsamic vinegar
  • 1 T. Xylitol or another 0 calorie sweetener
  • 1 tsp. cornstarch
  • 1T. water

Ricotta Topping:

  • 1 c. low-fat ricotta
  • 1 T. Xylitol or another 0 calorie sweetener
  • 1 T. orange zest

  • 1 store bought angel food cake

Place strawberries in a saucepan along with Xylitol and balsamic. Cook until berries are softened. Mash berries. Combine cornstarch with water and add to berry mixture. Cook until thickened. Cool to room temperature.

Using an electric mixer, beat ricotta with Xylitol and orange zest for 3 minutes or until light.

Slice cake, top with berry mixture and ricotta.


Bibimbap is a traditional Korean dish that combines brown rice, sauteed spinach, a small amount of beef and an assortment of seasoned vegetables. It also is usually topped with a raw egg! I have lightened the traditional recipe and opted for a cooked scrambled egg! I also used some leftover pork tenderloin for this recipe. The dish is served in a bowl, topped with a spicy red sauce.

serves 6 ( 10 points +)

  • 1-1/2 c. uncooked brown Minute Rice
  • 1 tsp. olive oil
  • 6 c. raw baby spinach
  • 1 c. finely chopped carrot
  • 2 c. sugar snap peas
  • 2 scallions, sliced
  • 3 radishes, sliced
  • 1-1/2 c. cooked, chopped pork tenderloin
  • 6 eggs, beaten


  • 1 T. sesame oil
  • 1 T. Sriracha hot chili sauce
  • 1-1/2 tsp. low-sodium soy sauce
  • 1-1/2 T. fresh lemon juice

Cook rice according to package directions.

Whisk sauce ingredients together in a small bowl and set aside.

Heat a large nonstick skillet coated with spray. Add oil. Cook carrots and peas until crisp-tender. Add spinach and salt to taste. Cook until spinach wilts. Remove spinach mixture and keep warm.

Return skillet to stove and spray with nonstick spray. Cook eggs.

Place 1/2 c. rice in each bowl, top with 1/4 c. pork, spinach mixture, scallions, radishes and egg. Drizzle with sauce.

adapted from the cookbook: "Eating in Color"

Spiced Pork Tenderloin with Maple- Chipotle Sauce

serves 8 ( 3 oz. pork with sauce = 4 points +)


  • 1/2 tsp. salt
  • 1/2 tsp. dried thyme
  • 1/4 tsp. ground nutmeg
  • 1/4 tsp. ground cinnamon
  • 1/4 tsp. black pepper
  • 1/8 tsp. allspice
  • 2 ( 1 lb. ) pork tenderloins


  • 1 ( 7 oz) can chipotle chilies in adobo sauce
  • 1/2 c. sugar-free maple syrup
  • 3 T. fat-free chicken broth
  • 1-1/2 T. cider vinegar

To prepare pork, combine first 6 ingredients. Sprinkle over pork; place pork in a ziplock bag and refrigerate at least 3 hours.

Remove pork from bag and place in a roasting pan coated with nonstick spray. Bake at 400 until thermometer reads 145-150 degrees ( 40-60 minutes). Remove pork, cover and let stand 10 minutes before slicing.

For sauce, remove 2 tsp. adobo sauce from can; reserve remaining sauce and chilies for another use.
Add the 2 tsp. sauce, syrup, broth and vinegar to the roasting pan. Place roasting pan over burners on stove. Scrape pan to loosen browned bits. Cook 5 minutes, stirring constantly. Remove from heat.

Serve sauce with pork.

adapted from "Cooking Light"

Thursday, March 27, 2014

Avocado Crab Toasts

The fresh taste of the avocado in this recipe made my heart smile! I hope you like it as much as I did!

serves 4 ( 7 points +)

  • 1 ( 8 oz) French baguette
  • 1 avocado
  • 2 T. fresh lemon juice
  • 2 T. low-fat Greek yogurt
  • 1/8 tsp. sweet paprika
  • 1/8 tsp. cayenne pepper
  • 1 tsp. grated lemon zest, divided
  • 4-1/4 oz. lump crab meat ( I used canned), drained
  • 3 T. frozen corn, thawed
  • 2 T. finely chopped green pepper
  • 1 T. basil leaves
  • salt and pepper to taste

Cut baguette in half and then slice open so that you have four pieces. Toast in a toaster oven or in a regular oven on 400 degrees until crisp.

Mash avocado with 2 T. lemon juice. Salt to taste. Spread avocado over toasted bread.

Combine yogurt, paprika, cayenne pepper and 1/2 tsp. lemon zest in a bowl; set aside.

In a medium bowl, combine crab, corn, green pepper, basil, salt and pepper. Stir in yogurt mixture.

Place crab mixture on top of avocado mixture and serve.

Monday, March 24, 2014

Chicken Taco Salad

This salad is fairly quick and easy to make if you use a rotisserie chicken.

Serves 6 ( 1 c. lettuce, topped with about 3/4 c. chicken mixture, 1/3 c. corn mixture, radishes and tortilla strips = 8 points +)

  • 6 ( 6 inch) corn tortillas
  • 1 c. salsa verde
  • 3 oz. reduced-fat cream cheese
  • 3 c. rotisserie chicken ( mixture of white and dark meat)
  • 1/2 c. sliced green onions
  • 2 T. lime juice, divided
  • 5 tsp. olive oil, divided
  • 2/3 c. black beans, drained and rinsed
  • 2/3 c. frozen kernel corn, thawed
  • 2/3 c. chopped red bell pepper
  • 1/4 c. chopped, fresh cilantro
  • 6 c. chopped Romaine lettuce
  • 3 radishes, sliced thinly
  • salt and pepper to taste

Preheat oven to 450. Cut tortillas into 1/4 inch strips, place on a baking sheet and spray with cooking spray. Bake 5 minutes, turn and bake an additional 5 minutes or until crisp. Cool.

Heat a nonstick skillet coated with cooking spray. Add salsa verde and cream cheese. Cook until cream cheese is melted. Stir in chicken, onions and 1 T. lime juice; remove from pan and keep warm.
Rinse out pan, add 2 tsp. oil and swirl to coat.

Add beans, corn and bell pepper. Saute, 2 minutes. Stir in cilantro.

Combine remaining 1 T. lime juice and 1 T. olive oil in a large bowl;  Add lettuce and toss to coat.

Place about 1 c. lettuce on each plate. Top with chicken mixture, corn mixture, radishes and tortilla strips. Season with salt and pepper to taste.

adapted from "Cooking Light"

Thursday, March 20, 2014

Green Apple- Watercress Salad with Avocado Buttermilk Dressing

This was my first time trying watercress and may I say that I can see why the English like it so well. It tastes great and is fun to eat! I think this would make a nice topping to a sandwich in place of the usual lettuce, too!
Watercress is only 4 calories per cup and is packed with isothiocyanates, which may help prevent cancer by ridding the body of carcinogens.
This is another great recipe from the library book I found entitled, "Eating in Color" by Frances Largeman-Roth.

serves 4 ( 2 points +)

  • 1 bunch watercress ( about 4 c.)
  • 1/2 green apple, sliced thinly
  • 1 stalk celery, diced small
  • 1/4 c. low-fat buttermilk
  • salt and pepper to taste
  • 1/4 avocado
  • 1/2 tsp. lemon zest
  • 1/2 T. lemon juice
  • 1/2 tsp. honey

Place watercress on a platter. Top with apple and celery.

In a blender, combine remaining ingredients until smooth. Drizzle over salad.

Roasted Red Pepper and Spinach Pasta with Chicken

Light and fresh tasting!

serves 4 ( 1 chicken breast half and 1 c. pasta mixture = 10 points +)

  • 6 oz. uncooked rainbow rotini
  • 2 roasted red peppers ( packed in water), diced
  • 3 oz. ( 3/4 c.) fresh mozzarella pearls or fresh mozzarella, diced
  • 2 T. olive oil
  • 2 tsp. white wine vinegar
  • 2 tsp. crushed garlic
  • salt and pepper to taste
  • 2 c. fresh spinach
  • 4 ( 4 oz.) boneless, skinless chicken breast halves

Cook pasta in boiling water until al dente. Stir in spinach and let wilt; Drain.

Meanwhile, whisk together oil, vinegar and garlic; set aside.

Heat a large nonstick skillet coated with cooking spray. Season chicken with salt and pepper. Cook chicken until juices run clear. Let stand 5 minutes before slicing.

Place diced peppers, pasta mixture and mozzarella in a large bowl. Season with salt and pepper. Toss with olive oil mixture.

Serve pasta topped with chicken.

Wednesday, March 19, 2014

Chicken and Rice with Cashews

While looking for a use for some chicken thighs, I came across this recipe which I adapted from"Cooking Light". It was very tasty!

serves 4 ( 11 points +)
  • 2 c. cooked Jasmine rice
  • 1/2 tsp. grated lime rind
  • 1 tsp. canola oil
  • 1 tsp. dark sesame oil
  • 1 lb. boneless, skinless chicken thighs, cut into 1 inch pieces
  • 3 T. low-sodium soy sauce, divided
  • 1 T. crushed garlic
  • 1 T. crushed ginger
  • 1/2 tsp. crushed red pepper
  • 2 c. fresh broccoli florets
  • 1 medium orange bell pepper, cut into 1 inch pieces
  • 2/3 c. fat-free chicken broth
  • 2 tsp. cornstarch
  • 2 T. lime juice
  • 2 T. cashews, chopped
Heat a large nonstick skillet or wok over medium-high heat. Add oils and swirl to coat. Combine chicken, 2 T. soy sauce, garlic, ginger and crushed red pepper. Add chicken mixture to pan; cook chicken until done. Remove from pan.
Spray pan with nonstick spray. Add broccoli and peppers. Cook until crisp-tender.

Combine remaining 1 T. soy sauce, chicken broth, and cornstarch in a bowl. Add chicken mixture and broth mixture to pan. Bring to a boil;  cook 2 minutes or until sauce thickens. Remove from heat; stir in lime juice. Spoon 1/2 c. rice onto each plate. Top with 1/4 of chicken mixture. Sprinkle evenly with chopped cashews.

Simply Red Fruit Salad

While at the library last week, I came across a book entitled, "Eating In Color" by Frances Largeman-Roth. The pictures and recipes looked beautiful and full of fresh produce. This recipe was slightly adapted from this book as the original called for pomegranate seeds and they are not in season right now. The sauce made from this recipe gives a fresh and sweet flavor. This recipe could easily be used as a dessert.

serves 8 ( 1/2 c. = 2 points +)

  • 1/2 c. dried cherries
  • 1 lb. strawberries, hulled and quartered
  • 1 c. red grapes ( cut in half if they are large)
  • 2 blood oranges
  • finely grated zest and juice of 1/2 lime
  • 1 T. strawberry jam

In a small microwaveable bowl, cover cherries with enough water just to cover. Microwave 1 minute. Let stand 10 minutes. Drain and reserve the liquid.

Place cherries, strawberries and grapes in a bowl.

Remove the skin and white pith from the oranges, collecting any juices in a bowl. Remove segments from oranges and cut into thirds. Add to the bowl with the fruit mixture.

In a small saucepan, combine reserved liquid from cherries, reserved juice from oranges and lime zest and juice. Add jam and bring to a boil, whisking until smooth. Boil 3 minutes or until sauce has reduced by half. Let cook completely at room temperature.
Drizzle sauce over fruit and toss to coat.

Italian-Style Breakfast Sandwich

Fresh and filling, this sandwich is sure to satisfy!

serves 1 ( 6 points +)

  • 1/4 c. thinly sliced zucchini
  • 1/4 c. grape tomatoes
  • salt and pepper to taste
  • 1 egg. beaten
  • 2 T. part-skim shredded mozzarella
  • 1 multi-grain sandwich thin, toasted

Heat a nonstick skillet and coat with cooking spray. Add zucchini and tomatoes and cook until zucchini is tender and tomatoes pop when gently pressed with the back of a spoon. Season with salt and pepper to taste. Remove from pan and place on bottom of toasted sandwich thin.
Spray pan if needed. Add egg and cook. Top with cheese. Place egg over vegetables and top with remaining half of thin.

Maple and Soy Glazed Flank Steak

The marinating time on this recipe is fairly short, making this a good weeknight choice.

serves 4 ( 5 points +)

  • 1 ( 1 lb.) flank steak
  • 1/4 c. less-sodium soy sauce
  • 3 T. sugar free maple syrup ( I used Log Cabin)
  • 2 T. dry sherry or white wine
  • 2 tsp. dark sesame oil
  • 1 tsp. Sriracha ( Asian hot chile sauce)
  • 1/8 tsp. black pepper

Preheat broiler. Pierce steak gently on both sides. Combine steak and remaining ingredients in a shallow dish; turn to coat. Marinate at room temperature for 20 minutes, turning occasionally.

Remove steak from marinade and reserve marinade. Place steak on a broiler pan coated with nonstick spray. Pour reserved marinade in a small saucepan; bring to a boil, stirring well. Cook about 3 minutes or until thick and syrupy.

Brush steak with half of glaze; broil 5 minutes. Turn steak over, and brush with remaining glaze; broil 5 minutes or until desired doneness. Place steak on a cutting board; let stand 5 minutes. Cut diagonally across grain into thin slices.

adapted from "Cooking Light"

Mango Black Bean Salad

serves 6 ( 2/3 c. = 4 points +)

  • 1-1/2 c. diced mango
  • 1 c. thinly sliced green onions
  • 1/2 c. cooked brown rice ( I used Minute Rice to save time)
  • 1/4 c. chopped, fresh cilantro
  • 2 T. salsa verde
  • 2 T. lime juice
  • 2 T. olive oil
  • salt and pepper to taste
  • 1 ( 15 oz) can black beans, drained and rinsed

Combine all ingredients in a bowl. Toss lightly to mix.

adapted from "Cooking Light"

Monday, March 17, 2014

Stacked Chicken Enchiladas

This recipe is adapted from Cooking Light. The portion size is quite hearty. You will definitely be full after this meal!

serves 6 ( 10 points +)

  • 1 T. canola oil
  • 8 skinless, boneless chicken thighs ( about 2 lbs.)
  • 1 tsp. ground cumin
  • salt and pepper to taste
  • 2 c. chopped onion
  • 1 T. crushed garlic
  • 15 oz. crushed tomatoes ( canned)
  • 1 c. chopped fresh cilantro, divided
  • 3 T. lime juice
  • 1 c. salsa verde
  • 12 ( 6 inch) corn tortillas
  • 3/4 c. shredded pepper-jack cheese
  • 6 T. fat-free sour cream

Preheat oven to 425 degrees.

Heat a large skillet over medium-high heat. Add oil and swirl to coat. Sprinkle chicken with salt and pepper. Add chicken to pan and cook until done. Remove and let stand 5 minutes before shredding.
Meanwhile, add onion to pan and cook until translucent. Add garlic, tomatoes, cumin, salt and pepper to taste. Stir in shredded chicken.

In a medium bowl, stir together salsa verde and 3/4 c. cilantro.

Spoon 1/4 c. salsa mixture on the bottom of an 11 x 7 inch pan coated with nonstick spray. Top with 4 overlapping tortillas, half of chicken mixture, 1/4 c. salsa mixture. Repeat layers. Top with remaining 4 tortillas and remaining salsa mixture. Sprinkle evenly with cheese. Bake 15 minutes or until golden. Sprinkle with remaining 1/4 c. cilantro. Top each serving with 1 T. sour cream.

Spicy Sausage and Vegetable Soup

Easy and perfect for a cool afternoon or evening meal.

serves 12 ( 1-1/3 c. = 4 points +)

  • 20 oz/ Jenny O hot turkey Italian sausage links, casings removed
  • 2 c. chopped onion
  • 2 medium zucchini, halved and sliced
  • 2 medium carrots, sliced thinly
  • 2 celery ribs, sliced
  • 1 T. crushed garlic
  • 1 can ( 15 oz.) whole tomatoes, undrained
  • 6 c. ( 48 oz) fat-free chicken broth
  • 2 ( 15 oz) cans cannellini beans, drained and rinsed
  • salt and pepper to taste

Heat a large saucepan over medium heat. Add sausage, onions, carrots, celery and zucchini. Cook until meat is no longer pink and onions are translucent. Stir in tomatoes, garlic, broth, beans, salt and pepper. Bring to a boil. Reduce, heat, cover and simmer 30-45 minutes or until vegetables are tender.

Ploughman's Platter

In honor of St. Patrick's Day, I made this pub-style platter meal. Everyone seemed to enjoy it. The foods are simple, yet satisfying. For the bread recipe, go here brown soda bread. You will end up with leftover chutney. Feel free to use it on another occasion.

serves 8 ( 1 whole sausage, 1 slice bread, 2 slices cheese, 1/8 salad, 2 T. chutney, 1 pickle = 12 points +)


  • 8 c. red leaf lettuce
  • 2 c. sliced English cucumber
  • 1 c. halved cherry tomatoes
  • 3 T. tarragon vinegar
  • 3 T. olive oil
  • 1 tsp. honey
  • 1/2 tsp. Dijon mustard
  • salt and pepper
Place lettuce in a large bowl with cucumbers and tomatoes. Whisk together remaining ingredients. Pour over salad and toss to coat, just before serving.

  • 8 chicken apple sausages ( I used Usinger's ) 3 points each
  • 8 slices brown soda bread
  • 8 oz. reduced- fat cheddar, sliced into 16 pieces
  • 8 mini dill pickles

Tomato Chutney:

  • 1-1/4 c. cider vinegar
  • 1/2 c. sugar
  • 2 tsp. salt
  • 1 tsp. ground ginger
  • 1/2 tsp. cardamom
  • 1/4 tsp. ground cloves
  • 1 c. chopped onion
  • 1/2 c. dried cranberries or golden raisins
  • 2 T. crushed garlic
  • 1 T. olive oil
  • 1/4 tsp. pepper
  • 7 plum tomatoes, quartered

For chutney, place ingredients in a large saucepan. Bring to a boil. Reduce heat and simmer 1 hour or until thick, stirring occasionally.

Arrange all ingredients on a platter and serve.

Asparagus- Greek Style

Asparagus is back in season. I love when the shoots are thin and tender. Try this easy recipe and see how you like it!
serves 4 ( 2 points +)

  • 1 lb. asparagus
  • 1 c. cherry tomatoes
  • 1 T. olive oil
  • sea salt to taste
  • 1/4 c. reduced-fat feta cheese

Preheat oven to 425 degrees. Place tomatoes on a baking sheet. Drizzle with olive oil. Bake 4 minutes. Add asparagus to pan. Toss to coat with olive oil. Sprinkle with sea salt. Return pan to oven and bake 9 minutes or until done. Remove pan and sprinkle with feta. 

Parmesan and Pine Nut Crusted Oven-Fried Chicken

serves 6 ( 7 points +)

  • 3 T. pine nuts
  • 1 T. ground yellow cornmeal
  • 1/2 tsp. baking soda
  • 1/2 tsp. finely chopped fresh Rosemary
  • 1/2 c. flour
  • 1/4 c. grated Parmesan cheese
  • salt
  • pepper
  • 1/2 c. low-fat buttermilk
  • 1 egg white
  • 2 T. canola oil

Preheat oven to 425. Combine first three ingredients in a food processor and process until smooth. Combine nut mixture, baking soda and next five ingredients ( through pepper) in a shallow dish. In another dish, combine egg white and buttermilk.
Dip chicken in egg white mixture, then dredge in flour mixture.
Heat an oven-proof skillet over medium-high heat. Add canola oil. Fry chicken until browned on one side. Flip. Put the pan in the oven and cook 10 minutes or until chicken is done.
Serve with a slice of lemon if desired.

adapted from "Cooking Light"

Wednesday, March 12, 2014

Chicken Thighs with Cilantro Sauce

This recipe comes from "Cooking Light Magazine". It has a bit of an Asian flair. The recipe only takes about 15-20 minutes total and is full of flavor and a special treat for a weeknight meal. The points value is 7+ for two thighs, which is great. If you opt for one thigh, it is 4+. 

serves 4 ( 2 thighs and 1 T. sauce = 7 points+)

  • 8 skinless, boneless chicken thighs ( about 2 lbs.)
  • 1/2 tsp. salt, divided
  • 2 T. finely chopped onion or shallot
  • 1 tsp. crushed garlic
  • 1/3 c. chopped, fresh cilantro ( I think I used more)
  • 1-1/2 T. dark sesame oil
  • 1 T. low-sodium soy sauce
  • 1/2 tsp. Sriracha sauce ( hot chile sauce)
  • 1/2 tsp. grated lime rind

Heat a large skillet over medium-high heat. Spray with nonstick spray. Sprinkle chicken with 1/4 tsp. salt. Add to pan and cook until browned on one side ( about 6-7 minutes). Turn and cook until chicken is done. Place chicken on a platter. 
Meanwhile, place remaining ingredients in a food processor and pulse until blended. Serve about 1-1/2 tsp. cilantro mixture over each chicken thigh.

Tuesday, March 11, 2014

Sirloin, Arugula and Roasted Red Pepper Salad

We have actually had a couple of days that felt like "spring" might be arriving! This has put me in the mood for fresh-tasting salads! My husband and son, Joey, made this dinner for us over the weekend. It is simple, but delicious. The peppery taste of the arugula pairs nicely with the sirloin.  I hope you like it!

serves 4 ( 7 points +)

  • 1 lb. lean sirloin, trimmed
  • salt and pepper to taste
  • 2 roasted red peppers, sliced
  • 8 c. ( or more) of Arugula lettuce
  • 4 tsp. grated Parmesan cheese


  • 2 T. balsamic vinegar
  • 2 T. olive oil
  • 1 tsp. honey
  • 1/2 tsp. Dijon mustard
  • salt and pepper to taste
Sprinkle steak with salt and pepper. Grill or cook in a skillet until desired doneness. Let stand 5 minutes before slicing.
Place 2 c. ( or more, depending on how much lettuce you would like) in each of the four bowls. Top with steak and peppers. Sprinkle with cheese. Drizzle with dressing.

For dressing, whisk all ingredients together until blended.

Friday, March 7, 2014

Lemon Blueberry Waffles

We enjoyed these healthy, home-made waffles for breakfast this week. The original recipe comes from a site called "The Gracious Pantry"". I have adapted it slightly and I cut the recipe in half since there were only a few of us for breakfast that morning. These can also be made into pancakes if you do not have a waffle maker.

Makes 5 waffles ( 5 points + each. Add additional points for syrup)

  • 1-1/2 c. white whole wheat flour
  • 2 c. vanilla almond milk
  • 1 egg
  •  1 egg white
  • 1 tsp. baking powder
  • 1 tsp. vanilla
  • zest of one lemon
  • 1 c. fresh blueberries

Whisk all ingredients together, except for blueberries in a large bowl. Stir in berries.
Spray your waffle maker well as blueberries can stick. Cook as you normally would cook your waffles.

Herbed Chicken and Tomatoes Over Fettuccine

You will enjoy this quick weeknight meal. I chose to use spinach fettuccine because of the nice color. I was needing to see something green after this long winter!

serves 6 ( 1 chicken breast half with 2/3 c. pasta = 8 points +)

  • 8 oz. fettuccine
  • 1-1/2 tsp. dried basil
  • 1-1/2 tsp. garlic powder
  • 1 tsp. dried Rosemary
  • 3 T. flour, divided
  • 6 ( 4 oz) boneless, skinless chicken breasts
  • 1 T. olive oil
  • 1 small onion, finely chopped
  • 1 can ( 15 oz) diced tomatoes, drained
  • 1-1/2 c. fat-free chicken broth
  • 2 T. fat-free half and half

Cook pasta until al dente, drain.
Meanwhile mix seasonings in a small dish. Combine 2 T. flour with 2/3 of spice mixture in another dish.
Coat chicken in seasoned flour. Heat oil in a large skillet over medium heat. Add chicken. Cook until golden and cooked through. Remove and keep warm.
Spray skillet with nonstick spray. Add onion and cook until softened. Add 1 T. flour and stir. Add drained tomatoes, broth and remaining spice mixture. Bring to a boil, stirring occasionally. Reduce heat and simmer 5-10 minutes or until beginning to thicken. Stir in half and half. Return chicken to skillet and heat through. Serve chicken and sauce over pasta.

Mini Philly Cheeseburgers

serves 8 ( 4 points + each)

  • 2 tsp. olive oil
  • 1 c. chopped onion
  • 1 c. chopped bell pepper ( I used 1/2 c. red and 1/2 c. green)
  • 1/2 c. sliced, fresh mushrooms
  • 2 tsp. Worcestershire sauce
  • salt and pepper to taste
  • 12 oz. 93% lean ground beef 
  • 1/4 c. shredded part-skim mozzarella
  • 8 ( 1 oz. ) slider buns

Heat oil in a large skillet over medium high heat. Add onions, peppers and mushrooms and cook until tender.
Transfer onion mixture to a large bowl. Add ground beef, Worcestershire sauce, salt and pepper. Form into 8 patties.
Heat grill pan or frying pan over high heat. Spray with nonstick spray. Cook burgers 3 minutes, flip and top with cheese. Cook an additional 2-3 minutes or until done.
Serve on buns. ( toast buns if desired)

adapted from "Cooking Light"

Saturday, March 1, 2014

Cheesy Pimiento Stuffed Chicken

These little stuffed chicken breasts are great for only 4 points +. If you do not like spicy, you can omit the Tabasco.

serves 4 ( 4 points +)

  • 1 slice reduced fat bacon
  • 1/2 c. reduced-fat shredded cheddar
  • 2 T. finely chopped red onion
  • 1 T. diced pimientos
  • 1 T. low-fat mayonnaise
  • 2 tsp. fresh lemon juice
  • 1/4 tsp. Tabasco sauce
  • salt and pepper to taste
  • 4 ( 4 oz) boneless, skinless chicken breast halves

Preheat oven to 400 degrees.
Cook bacon in a large oven-proof skillet until crisp, Remove bacon and reserved drippings in pan. Crumble bacon and combine with next 6 ingredients.
Cut a slit into the thick end of each breast half; carefully cut down to the center of the chicken to form a pocket. Divide cheese mixture evenly among chicken. Secure with wooden toothpicks.
Sprinkle chicken with salt and pepper.
Cook chicken in reserved bacon drippings on one side until browned ( about 3-4 minutes). Turn and place the pan in the oven for 7-10 minutes or until chicken is cooked through. Let stand 5 minutes before removing picks.


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