Grilled Southwestern Pasta Salad


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Serve 4

Total cooking time: 40 minutes

8 oz multigrain or whole wheat penne
8 oz lean boneless sirlion steak
1/2 tsp each ground cumin, salt and pepper
3 medium poblano chile peppers, halved and seeded
1 ear fresh corn, husked
1 medium sweet onion, sliced 1/2 in thick
Nonstick spray
2 large ripe tomatoes, cut in bite sized chunks
1 Tbsp olive oil
1/4 cup lime juice
1/2 cup chopped cilantro

1. Cook asta in a large pot of lightly salted water as package directs. Drain, rinse under cold water and drain again. Transfer to large serving bowl.
2. Heat outdoor grill. Rub steak with 1/4 tsp each of cumin, salt, and pepper. Coat steak, pepers, corn and onion with nonstick spray.
3. Grill steak 4 to 6 minutes, turning once, for medium rare. Remove to cutting board; let stand 5 minutes. Grill corn, peppers and onion 8 to 10 minutes, turning as needed until lightly charred and tender.
4. Cut peppers and onion into bite sized pieces and cut corn off cob; add to bowl with pasta. Slice steak thinly against the grain and add to bowl.
5. Add remaining cumin, salt, and pepper and remaining ingredients to bowl; toss to mix and coat.

Per serving: 410 cal, 25g pro, 6 g carb, 8 g fiber, 9 g fat, 331 mg salt

Asian Lettuce Wraps


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4 servings

Total cooking time: 30 minutes

1/3 cup of orange juice
1 Tbsp each sugar and rice vinegar
1/4 tsp each sesame oil and crushed red pepper flakes

1/2 cup uncooked instant brown rice
8 oz. lean ground beef
2 tsp each minced garlic and minced fresh ginger
1 medium red pepper, cut in strips
6 scallions, thinly sliced (1/2 cup)
2 Tbsp hoisin sauce
8 green leaf lettuce leaves, washed
Radish sprouts or mung bean sprouts

1. Sauce: Whisk ingredients in small bowl; set aside so flavors blend.
2. Wraps: Make instant brown rice as package directs, omitting butter.
3. Meanwhile, cook beef, garlic, and ginger in large nonstick skillet over medium high heat for 3 minutes. Add red pepper strips; cook 1 minute more until heated. Remove from heat; stir in scallions and hoisin sauce.
4. Divide rice, then beef mixture among lettuce leaves. Top with sprouts. Drizzle sauce on top.

Per serving: 203 cals, 15 g pro, 22 g car, 2 g fiber, 7 g fat, 124 mg sodium

G's Flank Steak Marinade


Category: ,

Love this marinade! It's great for flank steak and tougher cuts of meat. Marinate for at least 4 hours, but best if overnight.

Source: allrecipes.com

1/2 cup soy sauce

2 tablespoons brown sugar

2 tablespoons lemon juice

2 tablespoons olive oil

2 cloves garlic, minced

1 tablespoonminced onion

1 teaspoon ground ginger

1/2 teaspoon black pepper

1 (1 1/2-pound) beef flank steak

1. In a shallow bowl, combine soy sauce, brown sugar, lemon juice, olive oil, garlic, onion, ginger and

pepper. Coat steak with marinade, cover, and refrigerate for at least 6 hours.

2. Preheat an outdoor grill for high heat, and lightly oil grate.

3. Grill steak for 7 to 8 minutes per side, or to desired doneness.

Greek Lemon Chicken Thighs And Potatoes


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4 servings - Core recipe

1/2 cup fresh lemon juice
1/2 cup fat-free chicken broth
2 Tbsp olive oil
4 medium garlic clove, minced
2 Tbsp dried oregano
1 sprays cooking spray
1 1/2 pound boneless, skinless chicken thighs, about 8 thighs
1 pound uncooked new potatoes, cut in half (about 10 small potatoes)

Place lemon juice, broth, oil, garlic and oregano in a large resealable plastic bag or medium glass bowl. Add chicken, seal bag or cover bowl, and marinate at least 2 hours or up to overnight in refrigerator.

Preheat oven to 350ºF. Coat a 9 X 11-inch pan with cooking spray.

Place chicken and marinade in pan; add potatoes. Bake 60 minutes, or longer for softer potatoes. Yields about 2 chicken thighs and 5 potato halves per serving. (Note: You may substitute boneless, skinless chicken breasts for the thighs but reduce the cooking time by 15 minutes.)

Marbled Peanut Butter Brownies



Definitely, not OP, but divine!

2 cups flour

2 tsp. baking powder

1/2 tsp. salt

1/2 cup creamy peanut butter

1/3 cup butter or margarine

1 cup sugar

1 cup packed light brown sugar

3 eggs

1 tsp. vanilla

1/2 cup chocolate chips, melted

1. Preheat oven to 350º. Spray a 13x9x2-inch pan with nonstick cooking spray.

2. Stir together the flour, baking powder and salt in a medium bowl.

3. In a large bowl, cream together the peanut butter and butter. Gradually blend in the sugars. Beat in eggs, one at a time. Stir in the vanilla. Add flour mixture and beat until smooth and wellblended. Batter will be thick.

4. Spread batter into prepared pan. Drop teaspoonfuls of melted chocolate over top of batter. With the tip of a knife, swirl chocolate into batter to create marbled effect.

5. Bake for 27 to 30 minutes until done.

Spiced Chicken with Black-Eyed Peas and Rice


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Source: Cooking Light

For juicier chicken, sear on the stovetop and finish in the oven.

1 tablespoon olive oil, divided
1 teaspoon paprika
1 teaspoon Old Bay seasoning
1/2 teaspoon sugar
1/2 teaspoon salt, divided
4 (6-ounce) skinless, boneless chicken breast halves
1 cup frozen chopped onion, thawed
1 teaspoon bottled minced garlic
1 1/2 cups cooked long-grain rice
1 teaspoon hot pepper sauce (such as Tabasco)
1 (15.8-ounce) can black-eyed peas, undrained
1/4 cup sliced green onions

Preheat oven to 350º.

Heat 2 teaspoons of oil in a large nonstick skillet over medium-high heat. Combine paprika, seasoning, sugar, and 1/4 teaspoon salt; sprinkle over chicken. Add chicken to pan; cook 2 minutes on each side. Wrap handle of pan with foil. Place pan in oven. Bake at 350º for 6 minutes or until chicken is done. Cover and keep warm.

Heat 1 teaspoon oil in a large saucepan over medium-high heat. Add frozen onion and garlic; sauté 3 minutes. Stir in rice, 1/4 teaspoon salt, hot pepper sauce, and black-eyed peas; cook 3 minutes or until thoroughly heated, stirring frequently. Spoon about 3/4 cup rice mixture into each of 4 bowls; top each serving with 1 chicken breast half. Sprinkle each serving with 1 tablespoon green onions.

Yield: 4 servings

CALORIES 405(14% from fat); FAT 6.5g (sat 1.3g,mono 3.1g,poly 1.2g); PROTEIN 47g; CHOLESTEROL 99mg; CALCIUM 64mg; SODIUM 868mg; FIBER 5g; IRON 3.4mg; CARBOHYDRATE 37.5g
Cooking Light, JULY 2004

Roasted Asparagus with Balsamic Browned Butter


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Source: Cooking Light

Finish the asparagus just before serving dinner. Cooking the butter until it browns slightly gives the dish a nutty flavor; watch carefully, though, since it can burn easily.

40 asparagus spears, trimmed (about 2 pounds)
Cooking spray
1/4 teaspoon kosher salt
1/8 teaspoon black pepper
2 tablespoons butter
2 teaspoons low-sodium soy sauce
1 teaspoon balsamic vinegar

Preheat oven to 400°.

Arrange asparagus in a single layer on baking sheet; coat with cooking spray. Sprinkle with salt and pepper. Bake at 400° for 12 minutes or until tender.

Melt the butter in a small skillet over medium heat; cook for 3 minutes or until lightly browned, shaking pan occasionally. Remove from heat; stir in soy sauce and vinegar. Drizzle over the asparagus, tossing well to coat. Serve immediately.

Yield: 8 servings (serving size: 5 spears)

CALORIES 45(60% from fat); FAT 3g (sat 1.8g,mono 0.9g,poly 0.2g); PROTEIN 1.9g; CHOLESTEROL 8mg; CALCIUM 18mg; SODIUM 134mg; FIBER 1.7g; IRON 0.7mg; CARBOHYDRATE 3.9g
Cooking Light, SEPTEMBER 2001

Brussels Sprouts with Pecans


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Source: Cooking Light

These take just a brief turn in the pan--slicing the sprouts cuts down on their cooking time. The dish's sweet, buttery flavors mellow the bite of the Brussels sprouts.

2 teaspoons butter
1 cup chopped onion
4 garlic cloves, thinly sliced
8 cups halved and thinly sliced Brussels sprouts (about 1 1/2 pounds)
1/2 cup fat-free, less-sodium chicken broth
1 1/2 tablespoons sugar
1/2 teaspoon salt
8 teaspoons coarsely chopped pecans, toasted

Melt butter in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 4 minutes or until lightly browned. Stir in Brussels sprouts; sauté 2 minutes. Add broth and sugar; cook 5 minutes or until liquid almost evaporates, stirring frequently. Stir in salt. Sprinkle with pecans.

Yield: 8 servings (serving size: about 2/3 cup)

CALORIES 82(33% from fat); FAT 3g (sat 0.8g,mono 1.3g,poly 0.7g); PROTEIN 3.6g; CHOLESTEROL 3mg; CALCIUM 45mg; SODIUM 207mg; FIBER 3.9g; IRON 1.3mg; CARBOHYDRATE 12.6g
Cooking Light, DECEMBER 2002

Thai Chicken & Rice


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YUM! I was a bit leery of something called "fish sauce", but this turned out incredible. I will definitely make this again!!

Boil-in-bag brown rice

1Tbs. cornstarch

1 Tbs. fish sauce (or soy sauce)

1 Tbs. water

3 garlic cloves, minced and divided

1 ¼ lbs. chicken breast tenders

4 tsp. canola oil, divided

¾ cup sliced green onions

2 tsp. grated ginger

½ cup light coconut milk

1 Tbs. lime juice

2 tsp. sugar

1 tsp. Tabasco green sauce, optional

Cilantro, optional

1. Prepare rice according to package directions

2. Combine cornstarch, fish sauce, water and one minced garlic clove in a shallow bowl Toss mixture with chicken tenders, coating evenly. Heat 2 tsp. oil in lg nonstick skillet on med-high. Add chicken and cook 3 minutes per side. Remove chicken from pan. Heat remaining oil in pan and sauté green onions for a minute. Add remaining garlic and the ginger and cook another minute.

3. Return chicken to pan for 1-2 minutes or until cooked. Stir in coconut milk, lime juice, sugar and if you’re using it, green sauce. Cook about a min until heated through Serve over brown rice with chopped cilantro.

5 servings – 20g protein, 7 g fat, 24g carb; 2 fiber; 37 mg sodium

Crockpot Beef and Barley Stew


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Compliments of my friend, Donna F.

1 lb beef stew meat, cut into ½ inch pieces
1 tbs olive oil
2 cups sliced carrots
1 cup chopped onion
1 cup sliced celery
3 cloves of garlic (whole)
2 cups sliced mushrooms
1 (14.5 ounce) can stewed tomatoes
1 cup water
3 cups beef broth
2 bay leaves
1 teaspoon salt
¾ teaspoon dried thyme
¾ teaspoon dried parsley
¼ teaspoon pepper
2/3 cup uncooked medium pearl barley
1 tbs balsamic vinegar

Coat meat w/ flour.

Put oil in the bottom of the crockpot. Add veggies, garlic, seasoning and barley. Mix to coat w/ oil.
Add tomatoes, broth and meat.
Cover and cook on low 6-8 hours.
Stir in balsamic vinegar just before serving.

Blueberry Jello Salad


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12 servings - 2 points per serving

5/8 ounce gelatin powder with aspartame -- Small box - Cherry flavored

2 cup water

15 oz blueberries in syrup

8 oz crushed pineapple in juice

1/2 cup sugar

8 oz fat-free cream cheese

1 tsp vanilla extract

1 cup fat-free sour cream

In a large bowl, dissolve the gelatin in boiling water. Drain the liquid from the blueberry and pineapple cans into a measuring cup and add enough water to make 1 cup of liquid. Stir the juice mixture, blueberries and crushed pineapple into the gelatin and pour into a 2 quart mold. Refrigerate until firm. Mix together softened cream cheese, sugar, sour cream and vanilla and spread over the congealed gelatin mixture. Sprinkle cream cheese layer with chopped pecans. Chill for approximately 30 more minutes, invert and serve.

Source: Taste of Home Low Fat Country Cooking / 2004

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 112 Calories; trace Fat (3.0% calories from fat); 5g Protein; 23g Carbohydrate; 1g Dietary Fiber; 4mg Cholesterol; 151mg Sodium. Exchanges: 1/2 Lean Meat; 1/2 Fruit; 1 Other Carbohydrates.

Swirled Cheesecake Nibbles


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36 servings - 2 pts

36 vanilla wafers

16oz light philadelphia cream cheese

8oz chocolate morsels(use the new swirled ones by nestle a combination of white and brown choc)

1/2 cup splenda

2 eggs

2T all purpose flour

1t vanilla

Preheat oven to 350. Place 36 2inch foil bakes on baking sheet and put one vanilla wafer inside each one, flat side down. Place 3/4 morsels on top of each wafer. Beat the cream cheese, splenda and flour until creamy. Add eggs and vanilla and beat well. Spoon heaping tblsp into cup. Bake for 15-17 min till just set. Remove from oven and place on wire rack. While warm top with remaining morsels and refrigerate.

Chocolate Chip Cookies


Category: ,

1 box yellow cake mix

1/2 cup mini chocolate chips

4 egg whites

1/2 cup water

Mix all ingred together. Spoon onto sprayed cookie sheet. Bake approx 12 min or unitl golden brown.

Makes 24 cookies @ 2 pts per cookie.

Snickers Pie


Category: ,

Comments: Once the pie has sat in the freezer for a few hours, it gets incredibly hard. If the frozen pie is too hard for your tastes, you can microwave for 15 seconds before serving.

8 servings - 3 points per serving

12 ounces (1.5 cups) fat-free vanilla frozen-yogurt, slightly softened

1 small box sugar-free instant chocolate pudding (unprepared)

1/4 cup chunky peanut butter

1 cup Fat Free Cool Whip

3 oz Grape Nuts cereal

Mix all ingredients together and pour into 8" dish. Freeze.

Nutritional Info: (per serving) 131 calories, 4 g. fat, 1 g. fiber

Banana Cupcakes w/Cream Cheese Frosting


Category: ,

Source: Cooking Light

For the best frosting, make sure the cream cheese is chilled. If the frosting is too thin, place it in the refrigerator for 30 minutes or until spreadable. Store frosted cupcakes in the refrigerator.


3/4 cup granulated sugar, divided

1/2 cup mashed ripe banana

1/4 cup butter or stick margarine, softened

1 teaspoon vanilla extract

2 large eggs

1 cup all-purpose flour

1/2 teaspoon baking soda

1/4 teaspoon salt

1/4 teaspoon ground nutmeg

1/4 cup plain fat-free yogurt


1 3/4 cups powdered sugar

1/2 cup (4 ounces) 1/3-less-fat cream cheese, chilled

1/2 teaspoon vanilla extract

2 tablespoons finely chopped walnuts, toasted

Preheat oven to 350°.

To prepare cupcakes, combine 1/4 cup granulated sugar and banana; set aside. Beat 1/2 cup granulated sugar, butter, and 1 teaspoon vanilla at medium speed of a mixer until well-blended (about 3 minutes). Add eggs, 1 at a time, beating well after each addition. Add banana mixture to sugar mixture, beating well. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking soda, salt, and nutmeg in a bowl, stirring well with a whisk. Add flour mixture to sugar mixture alternately with yogurt, beginning and ending with flour mixture; mix after each addition.

Spoon batter into 12 muffin cups lined with paper liners. Bake at 350° for 25 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan. Cool completely on wire rack.

To prepare the frosting, beat the powdered sugar, chilled cream cheese, and 1/2 teaspoon vanilla at medium speed of a mixer just until blended (do not overbeat). Spread frosting over cupcakes, and sprinkle with toasted walnuts.

Yield: 1 dozen (serving size: 1 cupcake)


CALORIES 247(28% from fat); FAT 7.8g(sat 4.2g,mono 2.3g,poly 0.9g); PROTEIN 3.8g; CHOLESTEROL 54mg; CALCIUM 25mg; SODIUM 193mg; FIBER 0.6g; IRON 0.7mg; CARBOHYDRATE 41g

Chocolate Glaze


Category: ,

This recipe goes with Mississippi Mud Cake

Source: Cooking Light

2 cups sifted powdered sugar

6 tablespoons unsweetened cocoa

1/4 cup skim milk

2 tablespoons margarine

1 teaspoon vanilla extract

Combine sugar and cocoa in a bowl; stir. Combine milk and margarine in a 1-cup glass measure. Microwave at HIGH 1 minute. Add milk mixture and vanilla to sugar mixture; beat at low speed of a mixer until blended.

Yield: 1 cup (serving size: 1 tablespoon)


CALORIES 82(19% from fat); FAT 1.7g(sat 0.5g,mono 0.6g,poly 0.5g); PROTEIN 0.7g; CHOLESTEROL 0.0mg; CALCIUM 8mg; SODIUM 20mg; FIBER 0.0g; IRON 0.4mg; CARBOHYDRATE 16.2g

Mississippi Mud Cake


Category: ,

Source: Cooking Light

1/3 cup margarine, softened

1 cup sugar

3 eggs

1 cup all-purpose flour

1/3 cup unsweetened cocoa

1/2 teaspoon baking powder

1/4 teaspoon salt

1/2 cup chopped pecans

1 teaspoon vanilla extract

Vegetable cooking spray

Chocolate Glaze

3 1/4 cups miniature marshmallows

Cream margarine, and gradually add sugar, beating at medium speed of a mixer until well-blended. Add eggs, 1 at a time, beating well after each addition.

Combine flour, cocoa, baking powder, and salt; stir well. Add to creamed mixture, beating at low speed until blended. Stir in pecans and vanilla. Pour batter into a 13 x 9-inch baking dish coated with cooking spray. Bake at 325° for 16 minutes or just until set (not until toothpick tests clean, or cake will be overbaked). While cake bakes, prepare Chocolate Glaze; set aside.

Remove cake from oven; top with marshmallows. Bake 2 minutes or until marshmallows are soft. Remove from oven; drizzle with Chocolate Glaze, and let cool.

Yield: 16 servings


CALORIES 271(16% from fat); FAT 9.4g(sat 1.9g,mono 4.3g,poly 2.4g); PROTEIN 3.8g; CHOLESTEROL 42mg; CALCIUM 29mg; SODIUM 118mg; FIBER 0.5g; IRON 1.3mg; CARBOHYDRATE 44g

Spinach & Sausage Pasta Bake


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You can certainly lighten this one up by using turkey sausage, light/lf cream cheese and whole wheat pasta. Great for a large crowd.


1 lb box of uncooked rigatoni

3/4 cup finely chopped onion

1 (10 oz) package frozen chopped spinach, thawed

1-1/2 lbs mild Italian sausage

1 (28-oz.) can Italian-style diced tomatoes, lightly drained

2 (8-oz.) containers chive-and-onion cream cheese

3/4 cups shredded mozzarella cheese


1. Prepare rigatoni according to package directions. Brown and crumble Italian sausage in large frying pan sprayed with non-stick spray.

2. After sausage cooks, spray pan with non-stick spray and sauté onions until translucent. Mix hot sausage with cream cheese while onions cook.

3. Drain chopped spinach well, pressing between layers of paper towels.

4. Add spinach and onions to sausage and cheese mixture. Mix in tomatoes.

5. Spoon mixture into baking dish, and sprinkle evenly with shredded mozzarella cheese.

6. Bake, covered, at 375° for 30 minutes; uncover and bake 15 more minutes or until bubbly.

12 servings

Tater Tot Casserole


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8 servings - 8 points per serving

1 lb. uncooked lean ground beef

10 1/2 oz Campbell's (U.S.) Healthy Request Cream of Mushroom Soup

10 1/2 oz 1% low-fat milk

1/2 cup reduced-fat sour cream

2 tsp Worcestershire sauce

28 oz Ore-Ida Extra Crispy Tater Tots

1 cup 2% Milk Reduced Fat Natural Shredded Cheese Shredded Sharp Cheddar Cheese

1 tsp table salt

1 tsp garlic powder

1/2 tsp black pepper

Brown and drain the ground beef. Set aside. Mix soup, 1 can milk, sour cream, and Worcestershire sauce together. Stir in beef, the Tater Tots, half of the cheese, and the seasonings, to taste. Place in either 9x13 or 8x8 inch pan (sprayed w/ Pam) depending on preference for casserole thickness. Top with remaining cheese and bake at 425 for 20-30 minutes until bubbly and cheese is melted.

Beefy Hoppin John


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6 servings – 6 points per serving

1/2 pound Lean Ground Beef

1/2 small onion, chopped

1 clove garlic, minced

1 cup chopped celery

2 (14-ounce) cans low-salt broth

1/4 teaspoon crushed red pepper

3/4 cup uncooked long-grain rice

1 (15.8-ounce) can black eyed peas, rinsed and drained


1. Cook ground beef in a large skillet until browned; drain.

2. Add onion, garlic and celery and cook 5 minutes or until tender.

3. Add broth and crushed red pepper; bring to a boil.

4. Add rice; cover and simmer 20 minutes or until rice is tender.

5. Add black eyed peas and cook 10 more minutes or until heated and liquid is absorbed.

Cooking Tip: If you like less spice, cut the red pepper to 1/8 teaspoon.

CALORIES 308 (8% from fat); FAT 2.6g (sat 1.1g); PROTEIN 21.0g; CARB 47.6g; FIBER 4.7g; CHOL 30mg; IRON 3.8g; SODIUM 809mg

Beef Stroganoff


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4 servings – 8 points

16 oz 90% lean/10% fat raw ground beef

3 oz no-yolk egg noodles

1/2 cup onion(s)

1/2 cup mushroom(s)

1 1/4 Tbsp all-purpose flour

1 Tbsp mustard

1 cup broth, any type

1/2 cup reduced-fat sour cream

2 Tbsp red wine vinegar

Cook noodles according to package directions. In skillet add ground beef, onion and mushrooms and cook until no longer pink. IN a small bowl, add broth and flour mix well and pour over mix mixture, when starts to thicken, turn off heat and add sour cream mustard and vinegar. Divide into 4 serve and serve over 1/2 noodles.

Chili Mac Casserole


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8 servings – 5 points per serviing

1 1/2 cup uncooked macaroni

1 pound lean ground beef

1 large onion(s)

2 clove garlic clove(s)

28 oz canned diced tomatoes

8 oz canned tomato sauce

1 can light red kidney beans

1 1/2 tsp table salt

1 tsp chili powder

1/2 tsp ground cumin

1/2 tsp black pepper

4 oz 2% shredded cheddar

1/4 c. shredded 2% mozzarella cheese

Cook macaroni. In pan, brown meat, onion and garlic. Drain, add diced tomatoes, tomato sauce, beans and seasonings. Combine with drained noodles. Place in 9x11 pan coated w/ Pam. Bake covered at 375 for 25 - 30 min. Add cheese, bake 5 - 8 min.

Cheeseburger Sandwiches


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12 servings - 4 points

1 1/2 pounds leans ground beef

1/2 teaspoon garlic pepper

8 ounces Velveeta Light

2 tablespoons milk

1 medium green bell pepper, chopped (1 cup)

1 small onion, chopped (1/4 cup)

2 cloves garlic, finely chopped

12 sandwich buns, split


Cook beef and garlic pepper in 12-inch skillet over medium heat 8 to 10 minutes, stirring occasionally, until beef is brown; drain.

Spray 3 to 4 quart slow cooker with cooking spray. Mix beef and remaining ingredients except buns in cooker.

Cover and cook on low heat setting 6 to 7 hours. To serve, fill buns with beef mixture.

Per Serving (excluding unknown items): 229 Calories; 15g Fat (61.6% calories from fat); 16g Protein; 5g Carbohydrate; trace Dietary Fiber; 55mg Cholesterol; 549mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1 1/2 Fat; 0 Other Carbohydrates.

Smoked Sausage Grill


Category: , ,

6 points per serving / 6 servings

1 pound Turkey Smoked Sausage

1 large onion(s)

1 medium green pepper(s)

1 medium sweet red pepper(s)

1 medium yellow pepper(s)

4 medium potato(es)

4 cup cabbage, all varieties

1 medium tomato(es)

2 Tbsp olive oil

Cut sweet onion, yellow, green and red bell peppers into strips. Peel and cut small potatoes.

Shred 1 small head of cabbage. Cut and layer in large size hot bags - aluminum Reynolds cooking bags. Seal tight and grill on medium heat for 30 minutes then turn the bag over and grill for another 30 minutes.

Rigatoni Caprese


Category: , , ,

Source: Cooking Light

8 Points but the serving size is 2 cups!!!!

6 cups hot cooked rigatoni, penne, or ziti (about 3/4 pound uncooked pasta)

4 cups chopped plum tomato (about 2 1/2 pounds)

1 1/2 cups fresh basil leaves, thinly sliced

1 cup (4 ounces) diced fresh mozzarella cheese

2 tablespoons extra-virgin olive oil

1 tablespoon capers

1 teaspoon salt

1/2 teaspoon freshly ground pepper

1 garlic clove, crushed

1/3 cup (1 1/2 ounces) grated fresh Parmesan or Romano cheese

Combine first 4 ingredients in a large bowl. Combine oil, capers, salt, pepper, and garlic in a small bowl; stir well with a whisk. Pour over pasta mixture; toss gently. Sprinkle with Parmesan cheese; toss well.

Yield: 5 servings (serving size: 2 cups)


CALORIES 390(29% from fat); FAT 12.5g(sat 5g,mono 5.3g,poly 1.2g); PROTEIN 16g; CHOLESTEROL 25mg; CALCIUM 233mg; SODIUM 553mg; FIBER 4.5g; IRON 3mg; CARBOHYDRATE 54g

Hash Brown Casserole


Category: , , , ,

Serving size 1 cup - 3 points per serving

1 small onion

1 cup of reduced fat cheddar cheese

2 tbsp margarine

1/2 tsp of pepper

1 (32 oz) pkg of southern-style hash browns (thawed)

16 oz container of fat-free sour cream

1 10z can of reduced fat cream of mushroom soup

Pam cooking spray

Spray a baking dish with Pam. Combine all the ingredients and place in baking dish. Bake at 350 degrees for 1 hour.

Broccoli Casserole


Category: , ,

12 servings - 1.5 points per serving

1 1/2 cups shredded nonfat or reduced-fat sharp Cheddar cheese

2 packages (10 ounces each) frozen chopped broccoli, thawed and drained

1/3 cup finely chopped onion

1/3 cup fat-free egg substitute

1 3/4 cups nonfat cottage cheese

2 tbsp unbleached flour

1/4 tsp ground white pepper

3 tbsp finely ground fat-free cracker crumbs

Set aside 1/2 cup of the grated Cheddar cheese. Combine the rest of the cheese and all of the remaining ingredients except for the cracker crumbs in a large bowl, and stir to mix well. Coat a 2 1/2 quart casserole dish with nonstick cooking spray. Place the broccoli mixture in the dish, sprinkle with the cracker crumbs, and spread the reserved cheese over the top. Bake at 350 degrees for 50 minutes or until the top is golden brown. Let sit for 5 minutes before serving.


Onion Bloom


Category: , ,

2 servings - 1 point

1 large onion

1/4 ounce corn flakes, crushed

Pinch red pepper

Pinch seasoned salt

Preheat oven to 350 degrees F. Spray 2-cup round baking dish with

cooking spray. Trim root end of onion so it stands upright. Slice off 1/2"

from top and remove peel. With sharp knife, cut triangle slices to center of onion,

slicing from top down and stopping 1/2" from bottom. Work your way around

to make several 'petals'. Spray with cooking spray and place in microwavable

safe bowl. Cover and microwave on high for 3-4 minutes or until onion is slightly

tender and petals have begun to separate. In small bowl combine corn flake

crumbs, seasoned salt, and pepper; set aside. In medium bowl whip egg white

until foamy. Dip onion in egg white, coating petals thoroughly. Place in prepared

baking dish and sprinkle evenly with corn flake mixture. Bake until lightly

browned and crisp (about 10-12 minutes).

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