03.04.07 - Posted by Lisa -


Scrambled Egg Burrito
Makes 2 servings - 4 POINTS per serving

1 Cup Egg Substitute
1/4 Cup shredded Reduced Fat Cheese
2 - 10″ Tortillas, warmed
1/4 Cup Salsa

In Med. non-stick skillet sprayed with cooking spray, over medium heat, cook egg product, stirring occasionally until set. Divide egg mixture evenly between tortillas. Top with cheese and salsa. Fold up tortillas over filling like and envelope.

Serve Immediately!!


Very Berry Orange-Oat Muffins
Makes 12 servings - 4 POINTS per serving

Nonstick Cooking spray
1/2 C. Rolled Oats
1/2 Cup Lowfat Buttermilk
1-1/2 C. Whole-wheat Flour
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. ground cinnamon
1/4 tsp. salt
1 medium orange
1/2 C. granulated sugar
1/4 C. canola oil
1 whole egg
1 C. blueberries (fresh or frozen)
1/2 C. dried cranberries

Heat oven to 400, Lightly coat 12 muffin cups with cooking spray. Stir together oats and buttermilk in a small bowl and set aside for 5 minutes.

Whisk flour, baking powder, baking soda, cinnamon and salt together in a medium bowl. Grate rind from orange and add to a large bowl; squeeze 1/2 C. orange juice and add to rind. Whisk in sugar, oil and egg until mixture is smooth. Blend in oatmeal mixture, followed by flour mixture. Stir until ingredients are just combined, then gently fold in berries.

Spoon batter into prepared muffin tins and bake for 15 minutes, or until a toothpick inserted in center of muffin comes out clean.

180 Cal., 5 g. fat, 1 g. fiber



Caribbean Chicken with Rice
Makes 4 servings (about 1 cup each) - 5 POINTS per serving

4 boneless/skinless chicken breast halves
1/2 C. FF Chicken Broth
1 garlic cloves, minced
1 tsp. chili powder
1/2 tsp. salt
1/2 tsp. dried oregano leaves
1 can Rotel diced tomatoes with green chiles
2 C. cooked rice

In slow cooker, combine chicken, broth, garlic, chili powder, salt & oregano. Cover and cook on LOW 2 hours. Add tomatoes and rice, cover and cook on LOW 5 minutes.

You could substitute shrimp for the chicken if you prefer, and I’m sure could also be cooked in a skillet / frying pan on the stove-top. It was very simple and delicious! I crumbled 5 of the Garlic Butter flavor Ritz crackers on top for an additional 2 pts. and it was AWESOME!

I don’t have all of the nutritional info to put here, but I do know it works out to 5 pts. per serving.


Garden Vegetable Soup
Makes 4 servings (about 1 cup each) - 0 POINTS per serving

2/3 cup sliced carrots
1/2 cup diced onion
2 garlic cloves, minced
3 cups fat-free broth (beef, chicken or vegetable)
1-1/2 cups diced green cabbage
1/2 cup green beans
1 TBSP tomato paste
1/2 tsp dried basil
1/4 tsp dried oregano
1/4 tsp salt
1/2 cup diced zucchini

In large saucepan, sprayed with nonstick cooking spray, saute the carrot, onion and garlic
over low heat until softened, about 5 minutes.

Add broth, cabbage, beans, tomato paste, basil, oregano and salt; bring to a boil.
Lower heat and simmer, covered, about 15 minutes or until beans are tender

Stir in zucchini and heat 3-4 minutes. Serve hot

Per serving: 42 calories, 0 g. total fat, 0 g. saturated fat, 0 mg cholesterol, 63 mg sodium,
8 g. total carbohydrate, 2.4 g. dietary fiber, 3 g. protein, 41 mg calcium


Cheesy Chicken Pot Biscuit Cups
Makes 5 servings, 2 each - 5 POINTS per serving

1 (7.5 oz.) can of refrigerated homestyle or buttermilk biscuits
1 cup (5 oz.) diced chicken breast
1 (10 1/2 oz.) can healthy request cream of chicken soup
2/3 cup (2 1/2 oz) shredded kraft reduced-fat cheddar cheese
(I used the Kraft fat free kind and worked fine.)
1 teaspoon dried parsley flakes (you can also use oregano and basil seasoning,
or any other seasonings you like)
1/4 teaspoon black pepper

Preheat oven to 400 degrees. Separate biscuits and place each biscuit in a cup of an
ungreased 12-hole muffin pan, pressing dough up sides to edge of cup.

In a medium bowl, combine chicken, chicken soup, cheddar cheese, parsley flakes,
and black pepper. Mix well to combine.

Evenly spoon chicken mixture into prepared biscuit cups.

Bake for 12 to 15 minutes or until golden brown. Remove from oven. Place muffin pan
on a wire rack and let set for 2-3 minutes. Serve at once.

Per serving: 230 calories, 6 gm fat, 2 gm fiber.


ONE POINT Hearty Chili
Makes 20 servings, 1 cup each - 1 POINTS per serving

10 ounces extra-lean ground turkey breast
1 medium onion, diced
2 (28-ounce) cans diced tomatoes
2 medium zucchini, diced
2 medium yellow squash, diced
1 (15-ounce) can black beans, rinsed and drained
2 (15-ounce) cans fat-free, reduced-sodium beef broth
4 celery stalks, diced
2 green bell peppers, diced
1 (1-1/4 ounce) package dry chili seasoning

Spray a large nonstick skillet with nonstick spray and set over medium-high heat. Add the turkey and onion and saute until browned, about 5 minutes.

Transfer the browned turkey and onion mixture to a large soup pot and add the tomatoes, zucchini, squash, beans, broth, celery, bell peppers, and chili seasoning. Bring to a simmer over medium heat. Continue to simmer until the vegetables are tender, about 30 minutes.

Per serving: 76 Cal, 1 g. fat, 0 g. sat fat, 8 mg chol, 270 mg sod, 11 g carb, 3 g fib, 7 g prot, 45 mg calc.


Cheese Soup
Makes 10 servings, 1 cup each - 1 POINTS per serving

3 - 15 oz. Cans of 99% Fat Free Chicken Broth
2 - 16 oz. Bags Vegetables (Cauliflower, Broccoli and Carrots are best!!)
1 - 8 oz. Can of Rotel (diced tomatoes with Green chilis)
10 oz. Light Velveeta Cheese

Cook broth and vegetables until tender. Mix in Velveeta, mix until cheese is melted.


Chicken Cordon Bleu
Makes 4 servings - 5 POINTS per serving

4 (approx. 1 lb) Skinless Boneless Chicken Breasts
12 Slices Deli Select Thin Sliced Ham
4 Slices Cheese, mozzarella or pepperjack (1 point each)
1/4 Cup Seasoned Bread Crumbs
1/4 Cup Plain Fat Free Yogurt

Heat oven to 375 degrees. Coat a baking sheet with non stick cooking spray. Place each chicken breast between 2 pieces of plastic wrap and pound out until thin. Try not to pound it so thin that you create holes in the chicken. Place 3 slices of ham and 1 slice of cheese at the top of each breast, and roll starting with the end that has the cheese and ham, bringing the sides in as you roll. Brush each breast with a thin layer of yogurt, then dip into bread crumbs. Place on baking sheet and spray each breast with non stick cooking spray. Bake for approx. 30-40 minutes or until chicken is no longer pink.


Fat Free 7 Layer Mexican Dip
Makes 8 servings - 1 POINTS per serving

1 can fat-free refried beans
8 ounces picante sauce
8 ounces fat-free sour cream
2 cups lettuce — shredded
2 cups green onions — chopped
2 cups tomatoes — chopped
4 ounces fat-free cheddar cheese

Layer from first ingredient to last ingredient (I used a 9 X 9 glass pan and it was perfect size). I used one serving of Baked Lays (2 pts.) to eat this with. Also, something I think that might be good would be putting a small amount in a low-point taco shell and roll it up.

Calories: 79.7, Fat Grams: 0.2, Fiber Grams: 1.7



Crustless Pumpkin Pie
Makes 8 servings, 1 slice per serving - 1 POINTS per serving

1 - 29 Oz. Can Packed Pumpkin
1 - 12 Oz. Can FF Evaporated Milk
3/4 Cup Eggbeaters or other Egg Substitute
2/3 Cup Splenda or 10 packets
1 tsp Salt
3 tsp Pumpkin Pie Spice
1 tsp Vanilla Extract

Mix all ingredients in a bowl. Spray a 9-inch pie plate with non-stick butter flavor Pam. Pour mixture into pie plate and bake in 400 degree oven for 15 minutes. Then turn oven down to 325 degrees, and bake another 45 minutes. When cool, cut into 8 slices.

Each slice is only 1 point!! Top with FF Cool Whip and enjoy!!!


Kettle Popcorn
Points per serving depend on popcorn used

1 bag microwave popcorn (I use light)
Fat Free ZERO point Butter flavor spray
1 packet of Splenda Sweetener

Cook popcorn as stated on box. Dump it into a paper grocery bag. Spray with Butter Flavor spray…add packet of Splenda, and shake to mix well.

Variation: Add powder form of Diet Fat Free Cocoa mix instead of sweetenter. (I have NOT tried this one yet, so you are on your own here…HA!)


The only points are for the popcorn…


Makes 1 serving - 2 POINTS per serving

1 cup of fat free milk
1 TBSP Fat Free Pudding Powder
(Any flavor you want your milkshake to be)
1 TBSP Light Cool Whip -I tsp. vanilla extract
8 Ice Cubes put all ingredients in a blender,
Mix well, until all the ingredients are combined,
and that ice cubes are nicely chopped.


Makes 26 servings, 1 per serving - 1 POINTS per serving

1 bag Fiber One
12 oz. Milk Chocolate Chips

Melt Chips in microwave, pour over Fiber One and mix gently. Drop onto waxed paper

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