POINTS® value | 1 for 1 cup, 3 for 2
cups
Servings | 20
Ingredients
1 serving olive oil cooking spray (5 one-second
sprays per serving)
1 large onion, chopped
4 cloves garlic, minced
4 medium stalks celery, diced
2 medium jalapeno pepper, minced
12 oz Morningstar Farms Frozen Burger Style
Recipe Crumbles
56 oz canned crushed tomatoes
2 Herb-Ox Beef Bouillon Cubes
2 cups water
16 oz canned tomato sauce
4 Tbsp chili powder
4 tsp ground cumin
2 tsp dried oregano
4 piece bay leaf
1 tsp table salt
4 1/2 cups canned kidney beans, drained
and rinsed
Instructions
Heat oil in a large stockpot over medium-high heat. Add onion, celery, garlic, and jalapeño and sauté 4 minutes, until tender. Add recipe crumbles.
Add chili powder, cumin, oregano, bay leaves, salt and red pepper flakes; stir to coat vegetables and beef with spices. Add tomatoes, bouillon cubes, water, tomato sauce and beans, and bring mixture to a boil; reduce heat and simmer, partially covered, for 30 minutes.
To serve, discard bay leaves, ladle chili into bowls and top with chopped shallots or scallions. You can add shredded cheese or sour cream, just make sure to count the points! Yields about 20 1-cup servings.
POINTS® value | 1 (2 cups = 2.5 pts.,
3 cups = 4 pts.)
Servings | 20
Ingredients
2 cups onions
1 can diced tomatoes
2 cups water
1 can corn
6 cups canned chicken broth
1/2 packet El Paso 40% Less-Sodium Taco
Seasoning Mix
1/2 packet Hiddden Valley Ranch Dressing
Mix
1 can pinto beans
1 package Morningstar Farms Frozen Burger
Style Recipe Crumbles (12 oz.)
1 can tomato sauce
2 cups diced carrots
All cans = 14.5 oz.
POINTS value | 2 for 1 cup; 3.5 for 2 cups
Yield | 24 cups
Ingredients
**all cans are 14-15 oz.**
2 cups chopped carrots
2 cups chopped onions
2 cans canned diced tomatoes
1 Tbsp all-purpose flour
2 Tbsp A1 Worcestershire Sauce
1 tsp dried thyme
1/2 tsp table salt
1/2 tsp black pepper
2 tsp garlic powder
1/2 cup red wine
10 cups water
4 beef bouillon cubes
1 pound beef stew meat, cut into 1/3" pieces
1 can yellow corn
3 Tbsp uncooked tapioca
1 can tomato sauce
1 can green beans
1/2 Tbsp ground oregano
1 can sliced white potatoes
Sautee beef in non-stick cooking spray until cooked through. Stir in flour, salt and pepper.
Add all other ingredients and simmer until the carrots are soft.
This is MUCH better eaten the next day.
Chicken Chili (adapted from BuzzKitty's recipe)
POINTS value | 2 for 1 cup; 3.5 for 2 cups
Servings | 18 cups
Ingredients
**all cans are 14-15 oz.**
1 pound cooked, skinless chicken breasts
1 tsp olive oil
10 cups water
1 can tomato sauce
1 can sliced potatoes
2 cups chopped onions
1 can yellow corn
2 cups sliced carrots
1 can diced tomatoes
2 cans kidney beans
4 oz. canned pimento
2 medium jalapeno peppers, diced
1/2 cup chopped parsley
2 cloves garlic
1 Tbsp chili powder
1 tsp ground cumin
1/2 tsp table salt
1/8 tsp cayenne pepper
1/8 tsp ground basil
1/8 tsp ground oregano
Instructions
Sautee chicken in olive oil until cooked through. Remove from heat and cool.
Add all other ingredients to pot. Finely shred chicken by hand and add to stew.
This should NOT be eaten until it has cooled and reheated. You will be disappointed if you eat it the day it is made.
Top with reduced fat cheese, reduced fat sour cream and more chopped parsley if desired. Just make sure to count your points!
POINTS® value | 6 (5 if you use just
2 cups of sour cream)
Servings | 12
Preparation Time | 20 min
Cooking Time | 30 min
Level of Difficulty | Moderate
Ingredients
1 serving olive oil cooking spray (5 one-second
sprays per serving)
2 pound uncooked boneless, skinless chicken
breast(s)
30 oz canned black beans, rinsed and drained
(v. important or else it gets runny)
3 cup fat-free sour cream (if you use reduced
fat sour cream, add one point)
2 cup shredded reduced-fat Monterey Jack
cheese, or Mexican-style cheese blend
8 oz chopped green chilies, two 4-oz cans
2 tsp ground cumin
1 tsp salt
1/2 tsp black pepper
12 medium corn tortilla(s), cut into 2-inch
strips
1 cup salsa, mild, medium or hot
Instructions
Preheat oven to 350ºF. Coat a lasagna pan with cooking spray.
Place chicken in medium saucepan and fill with enough cold water just to cover chicken. Set pan over high heat and bring to a boil. Reduce heat to medium and simmer until chicken is cooked through, about 10 minutes; drain. When chicken is cool enough to handle, cut into 1-inch pieces.
Transfer chicken to a large bowl and add beans, sour cream, 1 cup of shredded cheese, chilies, cumin, and pepper; mix well and set aside.
Arrange half of tortillas in bottom of prepared lasagna pan, overlapping pieces to cover surface. Top tortillas with half of chicken mixture, layer with remaining tortillas and then top with remaining chicken mixture. Sprinkle with remaining cup of cheese.
Bake until filling is bubbly and cheese is melted, about 30 minutes. Let stand 5 minutes before slicing into 12 pieces. Serve with salsa on the side. You can use up to 1/2 c. per serving for 0 points. (I'm a salsa-holic.)
POINTS® value | 5
Servings | 4
Breakfast |
Recipe courtesy Alton Brown
Show: Good Eats
Episode: Oat Cuisine
Ingredients
1 cup uncooked steel cut oats
4 cup water
1/2 cup dried cranberries
6 dried figs (approx. 1/2 cup)
1/2 cup fat free half and half (half milk,
half cream)
Instructions
In a slow cooker, combine all ingredients and set to low heat. Cover and let cook for 8 to 9 hours.
Stir and remove to serving bowls. This method works best if started before you go to bed. This way your oatmeal will be finished by morning.
I modified this slightly. The recipe called for double the amount of fruit, and I changed the half and half to the fat free version.
POINTS® value | 2 (3)
Servings | 16 (12)
Ingredients
2 cup rolled oats
1 1/2 cup whole-grain wheat flour
1 cup apple juice
1/4 cup wheat germ
1 cup dried mixed fruit (half raisins and
half dates recommended)
3/4 tsp ground cinnamon
6 Tbsp packed light brown sugar
1/2 tsp table salt
1/2 cup banana(s)
Instructions
Preheat oven to 375. Spray a 9x13 (or a little smaller) pan with nonstick spray. Mix all ingredients, pat thinly on bottom of pan (becomes very hard to stir and you will need to use your hands to put it in pan), sprinkle with extra cinnamon and bake for 30 minutes. WAIT TO COOL before removing or they will crumble.
Keep them in the fridge, then pop them in the microwave for 20 seconds for breakfast, snack, dessert, or whatever. They are great for a sweet tooth and still taste wholesome.
Strawberry Cheesecake Icebox Pie
POINTS® value | 3
Servings | 8
Ingredients
1 cup plain fat-free yogurt
8 oz. fat-free cream cheese
3 tablespoons Splenda
1 tsp. vanilla extract
1 cup strawberries, diced
1 reduced fat graham cracker pie crust
Instructions
In a medium-sized mixing bowl, cream together cream cheese and Splenda. Blend in yogurt and vanilla extract.
Fold in strawberries, and pour into crust. Freeze for 2-3 hours or until set.
Allow pie to thaw slightly before serving, and top with ff whipped topping if you like.
Substitute grouper, snapper, cod, or even sea scallops if you like.
Makes 4 servings, 3 points per serving
1 lb. sea bass fillets, cut into 4 pieces
3 scallions, thinkly sliced
2 T. reduced-sodium soy sauce
1 T. minced peeled fresh ginger
2 t. Asian sesame oil
2 cups cooked white rice (I use brown)
Cut out a 12x18" rectangle of foil. Add the sea bass; top with the scallions, 1 T. of the soy sauce, the ginger, and oil. Fold the foil into a packet, making a TIGHT SEAL (the first time I made this the water got in, ruining the juices).
Bring 1" of water to a boil in a large skillet. Add the packet to the water; reduce the heat, cover tightly and cook for about 10 minutes. Fish will be opaque in the center when done. If it isn't fully cooked, return it to skillet.
Serve, drizzled with the remaining 1 T. soy sauce, any juices and the rice.
I usually eat a double 'elping of fish, it's SOOOO good.
**I personally would use 3/4 cup egg substitute and only 1 tsp. oil to bring this down to 3 points.**
POINTS® value | 6
Servings | 1
Preparation Time | 15 min
Cooking Time | 5 min
Level of Difficulty | Easy
Ingredients
1 large egg(s)
2 large egg white(s)
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
2 tsp olive oil
1 medium scallion(s), finely chopped
1 small tomato(es), seeded and diced
3 large olive(s), sliced
1 Tbsp canned green chili peppers, diced
2 Tbsp Kraft Free Shredded Cheddar Cheese,
or other brand
Instructions
1. Whisk together egg, egg white, salt and pepper in a small bowl until just blended; set aside.
2. In a large, nonstick omelet pan, heat oil over medium heat. Add egg and tilt pan so eggs cover entire pan bottom. Cook, without stirring, until bottom of eggs begins to set, about 30 seconds. Sprinkle scallion, tomatoes, olives, chili peppers and cheese evenly across eggs.
3. Tilt pan upward at a slight angle and jerk handle sharply toward you to slide eggs toward the far side of pan. Free any stuck egg with spatula. Cook, moving pan back and forth over heat, until eggs are cooked through, about 3 to 4 minutes. Fold in half to serve.
POINTS® value | 5
Servings | 4
Ingredients
1 small onion, chopped
2 cloves garlic, minced
1/2 cup dried lentils
28 oz canned stewed tomatoes
6 oz canned tomato paste
1 cup water
8 oz canned tomato sauce
1/2 tsp dried basil
1/4 tsp dried thyme
1/4 tsp table salt
1/2 tsp dried oregano
2 bay leaves
4 oz uncooked whole-wheat spaghetti
Instructions
Cook all ingredients except spaghetti in a sauce pan until lentils are soft, about an hour to an hour and a half.
Cook spaghetti separately as per package directions.
Serve with grated parmesan if desired. Don't forget to add the points!
POINTS® value | 8
Servings | 4
Refrigerate cooked rice until chilled. Cold cooked rice does not stick to skillet, making it fluffy. You can use four boneless, skinless chicken thighs for the same number of points.
Ingredients
12 oz lean pork tenderloin
1 tsp vegetable oil
1/4 tsp red pepper flakes
4 clove garlic clove(s)
1/3 cup ginger root
1 large onion(s)
2 large carrot(s)
4 oz green snap beans
1/2 cup fat-free egg substitute
4 cup cooked brown rice
3 Tbsp low-sodium soy sauce
Instructions
Heat nonstick 12-inch skillet over medium-high heat until hot. Add diced pork and stir until cooked through. Transfer to bowl.
Add oil; heat over medium-high heat. Add crushed red pepper and cook 15 seconds, stirring. Add thinly sliced garlic, slivered ginger and chopped onion, and cook 6-7 minutes or until onion is tender-crisp and golden, stirring frequently. Transfer mixture to bowl with pork.
Add carrots (1/2-inch pieces) and beans (trimmed and cut into 1/2-inch pieces) and cook until vegetables are tender-crisp, stirring frequently. Transfer to bowl.
Add eggs to skillet. Cook 30 seconds until they are softly scrambled, stirring constantly. Add rice and soy sauce; cook 3 minutes, stirring. Return mixture in bowl with any juices to skillet; cook 2 minutes or until heated through, stirring to combine.
POINTS® value | 1
Servings | 24
Great served with 1 cup whole wheat pasta (3 pts.) or 1 cup spaghetti squash (0 pt.). There are 24 1-cup servings. 2 cups = 2 pts.
Ingredients
12 oz Morningstar Farms Frozen Burger Style
Recipe Crumbles
2 cup onion(s)
12 oz carrot(s)
4 1/2 cup mushroom(s)
56 oz canned diced tomatoes
1 cup 1% low-fat milk
90 oz canned tomato sauce
1 tsp table salt
1/2 tsp black pepper
1 Tbsp dried oregano
1 Tbsp dried basil
8 clove garlic clove(s)
Instructions
Saute onions and garlic in non-stick spray. Add the rest of the ingredients and cook until carrots are tender.
POINTS® value | 4
Servings | 6
Add a tossed salad and some breadsticks for a great Italian meal!
Ingredients
1 cup fat-free ricotta cheese
1 cup 1% low-fat cottage cheese
1 tsp table salt
1 tsp garlic powder
1 Tbsp dried oregano
1/4 tsp black pepper
3 cup canned tomato sauce
1 pound cooked pasta
Instructions
Preheat oven to 375°F.
Mix together cheeses, salt, garlic powder, oregano and pepper.
Spread a few spoonfuls of tomato sauce on bottom of a 9- x 13-inch baking dish.
When cooked shells are cool enough to handle, fill each shell with cheese mixture and place in baking dish. When all shells are in dish, spoon remaining tomato sauce over shells. Cover pan and bake for 20 minutes.
POINTS® value | 6
Servings | 4
Ingredients
1 1/2 pound uncooked cod
1/2 cup seasoned bread crumbs
2 Tbsp uncooked yellow cornmeal
2 tsp olive oil
1 tsp Italian seasoning
1/2 tsp garlic powder
1/4 tsp black pepper
1/4 cup grated Parmesan cheese
1/4 cup Morningstar Farms Better'N Eggs,
Frozen
Instructions
Preheat oven to 450 degrees F (230 degrees C).
In a small shallow bowl, stir together the bread crumbs, cheese, cornmeal, oil, italian seasoning, garlic powder and pepper; set aside.
Coat the rack of a broiling pan with cooking spray. Place the cod on the rack, folding under any thin edges of the fillets. Brush with the egg white, then spoon the crumb mixture evenly on top.
Bake in a preheated oven for 10 to 12 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.
POINTS® value | 2
Servings | 4 (1/2 cup)
Ingredients
1 box fat-free sugar-free instant cheesecake
pudding mix
1 cup fat-free skim milk
1 cup fat-free ricotta cheese
Instructions
Mix all ingredients. The mixture will be very stiff. This is incredibly filling! Add 2 T. of Cool Whip Lite/Free if desired.
POINTS® value | 3
Servings | 6
Ingredients
12 oz Morningstar Farms Frozen Burger Style
Recipe Crumbles
2 medium onions, diced
6 garlic cloves, minced
1 tsp table salt
1/2 tsp black pepper
2 cups canned tomato sauce
1 cup water
1/2 cup long grain brown rice, uncooked
16 oz packaged coleslaw mix (shredded cabbage
and carrots)
Instructions
Preheat oven to 350 degrees. Mix all ingredients except coleslaw mix together in a saucepan. Bring to a simmer and cook until the rice is partially cooked (about 10-15 minutes). Spray a 9x13 pan with non-stick cooking spray. Layer half of the cole slaw mix into the bottom, then spread half of the meat mixture on top of that. Repeat layers. Do not stir. Cover tightly with a piece of foil and bake for 1 1/2 hours or until the cabbage is tender.