FAVORITE RECIPES!!

Ingredients

1 1/2 cup pearl barley
3 cups water
1/2 red onion, chopped finely
2 carrots, peeled and chopped into small pieces
2 sticks celery, chopped into small pieces
1 red pepper, chopped into small pieces
1 cup frozen, shelled edemame (soybeans)
1 cup fat free feta cheese
1 cup drained kalamata olives
1/2 cup season rice vinegar
salt and pepper to taste

DIRECTIONS:
Bring the water to a boil and cook the pearl barley until soft.
Defrost edemame in the microwave or soak for 10 minutes in boiling or very hot water and drain.
Mix all ingredients together.

Makes 8 servings. PointsPlus value: 3 per serving

This has long been a favorite for many Weight Watcherss!

INGREDIENTS: 
1 cup ground turkey (I recommend using the Jennie O Italian Seasoned Ground Turkey...see product suggestion on product page)
1 cup red kidney beans(rinse)
1 pkg taco seasoning
1 can black beans (rinse)
1 can chopped or stewed tomatoes
1 carton low sodium fat free chicken broth
2 zucchini, sliced
2 yellow squash
1 C carrots
1 onion chopped fine
1 can Ortega diced chilies

Mix all ingredients together in large pot. Simmer 30 minutes.  
1 cup = 2 POINTS PLUS VALUES.

This can be topped with a corn tortilla (2 POINTS PLUS VALUES), sliced up and baked to a crunch in a hot oven, or a dollop of fat free sour cream.

Ingredients
3/4 cup dried porcine mushrooms
2 cups butternut squash, cubed (you can buy pre-cubed squash at Trader Joes)
2 cups non-fat chicken broth
1 Tbl olive oil (or use spray oil to save points)
1 onion, finely chopped
3/4 cup arborio rice
1/2 cup fresh grated Parmesan cheese

Directions
1 Place the mushrooms in a bowl and cover with hot water. Soak for 1 hour, drain, pat dry and chop coarsely.

2 Cut open squash, remove seeds and cube or use pre-cubed. Cook in chicken broth until tender, but not "mushy". Remove half of the cooked cubed squash for later and puree the remainder with the broth.

3 Heat oil in large frying pan and saute onion and mushrooms. Add arborio rice and saute for a few minutes. Add about 1/2 to 3/4 cup of the broth with pureed squash and stir. As this becomes absorbed by the rice add another 1/2 to 3/4 cup and stir again. Repeat this until the rice is al dante, about 25-30 minutes. Fold in remaining squash gently to keep cubes intact.

4 Sprinkle each serving with Parmesan cheese.

Serves 4. 4 POINTS PLUS VALUES per serving.

Ingredients

Ingredients

Ingredients

3 Tbsp all-purpose flour
3/4 tsp table salt, divided
1/2 tsp black pepper, freshly ground, divided
1 lb uncooked boneless, skinless chicken breast, four 4 oz pieces
2 tsp olive oil
1 small vidalia onion(s), cut in half lengthwise, thinly sliced
1 cup(s) reduced-sodium chicken broth
2 Tbsp balsamic vinegar
1 Tbsp thyme, fresh, chopped, or less to taste
2 tsp butter

DIRECTIONS:
On a plate, combine flour, 1/2 tsp salt and pepper. Dredge chicken in flour mixture and turn to coat; shake off any excess. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook, flipping once, until golden and cooked through, about 7 minutes; remove to a serving plate and cover to keep warm. Add onion to skillet; sauté over medium-high heat until lightly browned, about 4 minutes. Add broth, vinegar thyme and remaining salt and pepper. Bring to a boil; cook, stirring often, until onions are tender, about 5 minutes. Remove skillet from heat and stir in butter until melted; spoon sauce over chicken. Yields 1 chicken breast and about 1/4 cup onion sauce per serving.

4 servings 4 points plus per serving

Ingredients:
1 T olive oil
½ small onion, diced
2 cloves garlic, minced
5 whole (canned) tomatoes, drained and chopped (14.5 oz can)
1/2 can quartered, small artichokes, drained (cut in half if too large) (half of 14 oz can)
2 T capers, rinsed and chopped
1/4 c sliced black olives, drained
1/4 tsp crushed red pepper flakes
½ T chopped fresh parsley
1 lb red snapper fillets (generally one fillet cut into 4 "steaks")
1 T fresh lemon juice

DIRECTIONS:
Preheat oven to 400 degrees.
In a medium skillet, heat olive oil and sauté onion until tender, about 5 minutes. Add garlic, and sauté for 1 minute. Stir in tomatoes, artichokes, capers, black olives, red pepper flakes, and parsley. Bring to a boil and simmer for 10 minutes.
Spread ½ cup of the sauce in a baking dish, and arrange the snapper fillets in a single layer in the dish. Drizzle lemon juice over the fillets, and then pour the remaining sauce over all.
Bake 15 minutes for ½ inch thick fillets, or 30 minutes for 1 inch thick fillets. Baste once with the sauce while baking. Snapper is done when it flakes easily with a fork.

4 servings: 6 points plus per serving.

Ingredients:
1/2 cup egg whites or egg beaters
1 cup applesauce or other mashed fruit (banana, peach, etc)
1/2 cup rolled oats
1/2 cup oatbran*
xylitol or zsweet to taste
1/2 cup blueberries., strawberries, chopped or other berries, or any other type of fruit (banana, peach, etc), chopped into small pieces

Instructions:
Spray a non-stick frying pan with spray oil and heat
Mix all ingredients together and make 3" or smaller pancakes. These will be slightly crumbly, so do not make too large.

*You can use all rolled oats instead, but do not use all oatbran or these come out too dry.

2 servings 5 POINTS PLUS VALUES per serving

Ingredients:
1/2 cup egg whites or egg beaters
1 cup applesauce or other mashed fruit (banana, peach, etc)
1/2 cup rolled oats
1/2 cup oatbran*
xylitol or zsweet to taste
1/2 cup blueberries., strawberries, chopped or other berries, or any other type of fruit (banana, peach, etc), chopped into small pieces

Instructions:
Spray a non-stick frying pan with spray oil and heat
Mix all ingredients together and make 3" or smaller pancakes. These will be slightly crumbly, so do not make too large.

*You can use all rolled oats instead, but do not use all oatbran or these come out too dry.

2 servings 5 POINTS PLUS VALUES per serving

Ingredients:

2 tsp olive oil
1 1/2 pounds skinless, boneless chicken thighs
1 tbsp cumin
1 tsp cinnamon
1/2 tsp nutmeg
1 tsp turmeric
1 medium onion, chopped
1/4 cup walnuts, ground into a paste
1 cup pomegranate juice
1/4 cup fresh pomegranate seeds

DIRECTIONS:
Heat oil in a large nonstick skillet. Brown chicken thighs on both sides and transfer to a plate.
Add spices and chopped onion to skillet, and cook until onion has softened.
Return chicken to skillet; add walnut paste and pomegranate juice.
 Simmer for 20 minutes, until chicken is cooked and sauce has reduced and thickened slightly. Sprinkle pomegranate seeds over top when serving.

Serves 6    6 POINTS PLUS VALUES per serving

ingredients: 

6 LARGE POBLANO PEPPERS
1 ONION , chopped into small pieces
1 RED BELL PEPPER, chopped into small pieces
2 CHICKEN APPLE SAUSAGE, chopped into small pieces
2 BOSC OR BARLETT PEARS, chopped into small pieces
5/8 CUP REDUCED FAT CHEDDAR CHEESE, grated

DIRECTIONS:
Preheat over to 350 and spray a medium sized baking dish with spray oil.
To prepare the peppers hold over an open flame until charred and then place in a paper bag to cool. The outer skins will peel off in your fingers. Slit the peppers open and remove seeds and membranes.
Spray a large frying pan and saute onions and sausage until brown.
Mix remaining ingredients with sausage and onion, except for 1/8 cup of cheese. Stuff peppers with mixture, place in baking pan, and sprinkle remaining cheese over top.
Bake at 350 until bubbling and golden: approximately 40 minutes.

Makes 3 servings (2 peppers). 4 points plus values per serving.

• One 15-ounce can black beans, drained and rinsed very well
• 3 large eggs
• 3 tablespoons canola oil
• 3/4 cup granulated sugar
• 1/2 cup unsweetened cocoa powder
• 1 teaspoon vanilla extract
• 1/2 teaspoon baking powder
• Pinch salt
• 1/2 cup mini semi-sweet chocolate chips, divided

1. Preheat the oven to 350°F. Lightly oil or coat an 8 x 8-inch baking pan or dish with nonstick cooking spray and set aside.

2. Place the black beans in the bowl of a food processor and process until smooth and creamy.  Add the eggs, oil, sugar, cocoa powder, vanilla extract,  baking powder, and salt and process until smooth.  Add ¼ cup of the chips and pulse a few times until the chips are incorporated. 

3. Pour the batter into the prepared pan, smooth the top with a rubber spatula, and sprinkle with the remaining ¼ cup chocolate chips.

4. Bake 30 to 35 minutes, or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean. Cool in the pan before slicing into 2-inch squares.

3 POINTS PLUS PER BROWNIE

INGREDIENTS
6 whole reduced-fat cinnamon graham crackers
2 Tbsp butter
11 oz fat-free sweetened condensed milk
2 large eggs
1/2 cup fresh lemon juice
1 Tbsp lemon zest

 

DIRECTIONS

Grind graham crackers in a food processor until fine crumbs form. Or place crackers in a resealable plastic bag and crush with a rolling pin. Place crumbs in a small bowl.
Melt butter on stove top or in microwave and pour over graham cracker crumbs, mixing with a fork until completely moistened. Press crumbs evenly onto bottom of a 9-inch pie pan; place crust in refrigerator while preparing lemon filling.

In a medium bowl, combine condensed milk and eggs; mix until smooth. Add lemon juice and zest; stir until incorporated and pour into prepared crust.
Bake pie for 15 minutes. Cool completely and for best flavor, serve chilled. Yields 1 piece per serving.

10 servings 4 pts per serving