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1 chicken 3 eggs
1 c. flour 1 can cream of mushroom soup
½ c. butter 1 c. cream
Cut chicken into pieces. Cook in salted water until tender; cool and remove chicken from the bones. Cut into large pieces. Combine flour, butter and cream and cook until thick (do use cream for best results). Let cool. Beat in well beaten eggs and cream of mushroom soup. Mix all together with chicken and put in a greased pan. Cover with bread crumbs, buttered. Bake 45 minutes. |
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Makes 4 Wraps
3 Tablespoons Cajun seasoning
1 Tablespoon all-purpose flour
1 teaspoon paprika
¾ pound uncooked boneless, skinless chicken breast, cut into strips
4 medium fat free flour tortillas
½ small red onion, thinly sliced
2 cups mixed baby greens
8 medium basil leaves
4 teaspoons fat-free mayonnaise
1½ teaspoon fresh lemon juice
½ teaspoon Cajun seasoning
Combine 3 Tablespoons seasoning mix, flour and paprika. Season chicken with salt and pepper and dredge in seasoning mixture.
Coat a large, nonstick pan with cooking spray. Over medium-high heat, add chicken to pan and sauté until cooked through, about 1 to 2 minutes per side. Remove chicken from heat and set aside.
Combine mayonnaise, lemon juice and ½ teaspoon Cajun seasoning for dressing. On each tortilla, spread 1 teaspoon dressing, add onion slices, greens and two basil leaves. Top with chicken pieces (approximately two per tortilla) and wrap.
1 wrap = 3 points on Weight Watchers® program |
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Makes 22 1/2 cup servings
3 pound pork roast
1 pound dry pinto beans
2 cloves garlic, minced
1 Tablespoon ground cumin
1 Tablespoon dried oregano
2 Tablespoons chili powder
½ Tablespoon salt
1 (4 ounce) can chopped green chilies
Water
In a slow cooker, cover the beans with hot water (about ½ inch above the beans), turn the slow cooker to high for 1 hour and then turn it off. Leave the lid on it and let the beans soak over night.
In the morning, remove beans (reserving cooking water), and put roast in bottom of cooker. Add remaining ingredients (including the beans and their soaking water) and more water if needed to cover all the ingredients. Cook on high 1 hour, and then on low 6 hours.
Remove meat and shred with two forks. Return meat to slow cooker. Cook on high 1 more hour, or until the beans are tender.
Serve over a bed of lettuce. Top with grated cheese, chopped onions, tomatoes, fat free sour cream and chips or tortillas for additional points.
Comparison chart on meats
Buffalo meat has 143 calories, 2.42 grams of fat, 82 mg of cholesterol
Beef has 211 calories, 9.28 fat grams, 86 mg of cholesterol
Pork has 212 calories, 9.66 fat grams, 86 mg of cholesterol
Skinless chicken has 194 calories, 7.41 grams of fat, 89 mg of cholesterol
1 serving = 1 point on the Weight Watchers® program |
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Makes 5 servings
1 (15 oz.) can black beans, drained
2 cups frozen corn
1 garlic clove, minced
½ teaspoon ground cumin
1½ cups chunky salsa, divided
4 or 5 chicken breasts (1 pound)
1 (8 oz. pkg.) fat free cream cheese, cubed
Combine beans, corn, garlic, cumin and half of salsa in slow cooker. Arrange chicken over top and pour remaining salsa over chicken. Cover, cook on high 2-3 hours or low for 4-6 hours. Remove chicken and cut up in bite size pieces, return chicken to slow cooker and stir in cream cheese until melted. Great served over rice.
1 serving = 1 point, ½ cup cooked rice adds 2 points on the Weight Watchers® program |
Flax Seed Crusted Tilapia
Makes 4-6 Servings
Tilapia filets (6-7 ounces each)
1/3 -1/4 cup flax seed
Good quality olive oil (flavored if desired)
Salt and pepper to taste
Chopped parsley
Lemon, if desired
Preheat oven to 350°. Dredge Tilapia in flax seed and season with salt and pepper or any other seasoning that you prefer. Bake 10-15 minutes or until done and fish flakes easily with a fork. Transfer to serving plate, squeeze with fresh lemon juice and sprinkle with fresh chopped parsley.
You can use any type of fish that you wish to use, if you omit the flax seed on the fish before you bake it you can sprinkle the flax seed over the fish when it comes out of the oven.
Flax seed is a good source of calcium, iron, niacin, phosphorous and vitamin E, also a rich source of Omega-3 fatty acid which has been found to be particularly beneficial to coronary health purportedly lowering the bad LDL cholesterol and elevating the good HDL.
Grilled Ham Steak with Nectarine Salsa | |
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1 pound extra lean ham steak, cut into 4 equal pieces
¼ teaspoon chili powder
1/8 teaspoon ground cinnamon
2 sprays cooking spray
3 medium nectarines or peaches, diced (about 1½ cups)
2 Tablespoons diced red onion
2 Tablespoons chopped fresh cilantro
1 Tablespoon fresh lime juice
½ small fresh jalapeno pepper, minced (do not touch seeds with bare hands)
1 teaspoon Splenda, granular
Preheat oven or grill pan. Sprinkle ham lightly with chili powder and cinnamon; lightly coat with cooking spray. Grill, turning once, until lightly charred and hot, about 3 to 5 minutes; remove to serving platter. Toss nectarines, onion, cilantro, lime juice, jalapeno and sweetener together in a medium bowl; serve with ham.
1 steak and /13 cup of salsa = 4 points on Weight Watchers® program
190 calories, 6 g total fat, 60 mg cholesterol, 1370 mg sodium, 8 g carbohydrates, 1 g dietary fiber, 24 g protein per serving. |
Grilled Marinated Turkey Breast Tenderloins with Mango Salsa
Makes 6 Servings
1 package Honeysuckle White® Lemon Garlic Marinated Tenderloins
1 ripe mango peeled, cored and diced
1 medium tomato, seeded and diced
½ cup red onion, finely chopped
½ cup green bell pepper, diced
2 Tablespoons finely chopped mint
¼ tablespoon salt
In medium bowl combine mango, tomato, onion, bell pepper, mint and salt. Cover and refrigerate until serving. Grill tenderloins approximately 20-30 minutes, turning every 5 minutes or until internal temperature reaches 165 degrees. To serve, slice tenderloins and top with mango salsa.
Grilled Salmon - Corn Relish and Baby Bok Choy
Makes 4-6 Servings
4-6 salmon filets (6-8 ounces each)
¼ cup fresh parsley, chopped
¼ cup fresh chives
¼ cup olive oil
4 cups - corn kernels, cooked
2 Tablespoons chopped garlic
8 heads baby Bok Choy
Salt and pepper to taste
Rub olive oil onto salmon filets and grill 3-4 minutes per side or until done and flakes easily with a fork. Combine olive oil, corn, garlic, parsley, chives, salt and pepper to taste. Rinse Bok Choy and season with salt and pepper and place on grill for about 1-2 minutes cook only until it is al dente. Place Bok Choy on center of plate and place salmon on top, spoon corn relish on top and drizzle olive oil around all.
Mean Green Peanut Butter Sandwich
Makes 2 sandwiches
1/3 ripe banana, cut into chunks
4 Tablespoons low-fat cream cheese, room temperature
4 slices good quality pre-sliced whole wheat bread, toasted lightly
4 Tablespoons creamy peanut butter
1 ripe California kiwifruit, unpeeled and sliced into 8 rounds
Place the banana pieces and cream cheese into the bowl of a food processor fitted with a steel blade. Pulse, scraping down the sides of the bowl, until they are just blended. Do not over-process. Alternately, you can mash the cream cheese and banana together until well blended.
Spread the banana cream on one side of two pieces of bread. Spread the peanut butter on the remaining two slices of bread. Divide the sliced kiwi between the two bread slices with banana cream. Top with the peanut butter covered bread.
Red Banana Chicken
Makes 6 Servings
6 boneless chicken breasts (skin removed)
½ cup all purpose flour seasoned with salt & pepper
1-2 Tablespoons olive oil or butter
2-3 red bananas peeled and sliced
Pinch red pepper flakes
1/3 cup honey
1/3 cup balsamic vinegar
1/3 cup chopped parsley
Dredge chicken breasts in seasoned flour. Heat olive oil or butter in pan and sauté chicken breasts until brown on both sides (about 5 minutes per side). Remove chicken from pan and place on a warm plate. Place bananas in pan; add red pepper and season with salt and pepper. Cook bananas until soft; add honey, deglaze pan with balsamic vinegar and add parsley. Arrange chicken on plates and spoon bananas on top and serve with steamed rice.
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Makes 4 servings
12 oz. extra-lean ground beef
1/3 cup chopped onion
1 cup each sliced carrots and frozen peas
½ cup beef broth
2 cups prepared instant potatoes
Preheat oven to 375 degrees. Brown beef and onion in skillet. Add carrots and peas and continue to cook until veggies are tender, about 5 minutes. Add broth; bring mixture to a boil. Reduce heat to low, simmer until most of liquid is absorbed, about 10 minutes. Transfer mixture to 1-½ qt. casserole dish. Top with prepared potatoes, spreading and fluffing with a fork. Bake until heated through, about 15-20 minutes.
1 serving = 7 points on Weight Watchers® program |