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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 Preparation 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. |
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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 Preparation 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 |
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Makes 5 servings, 2 each - 5 pts. per serving 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. |
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Makes 20 servings, 1 cup each - 1 pt. per serving 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. |
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Makes 10 servings - 1 cup per serving - 1 POINT per serving 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. |
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Makes 4 servings - 5 pts. per serving 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. |
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Makes 1 serving - 5 pts. per serving 1 TBSP. FF Mayo - 0 pt. 2 tsp. Bacon Bits - 0 pts. 3 oz. Chicken (cooked) and cut into strips - 3 pts. 1 FF cheese slice - 1 pt. Slice Tomato - 0 pt. Lettuce - 0 pt. 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. |
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Serves 8 - 1 Cup per serving - 3 POINTS per serving 1 large onion chopped 1 pack taco seasoning 1 pack dry ranch dressing mix 1 16oz. can diced tomatoes 1 8 oz can tomatoe sauce 1 can rotel 2 cans pinto beans 1 can corn 1 can water Mix all together and heat!! |
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Serves 6 - 5 POINTS per serving Place 1/4 Cup each lime juice, soy sauce, honey and Planters Unsalted Cocktail Peanuts in blender or food processor container; cover. Blend until smooth; set aside. Cut 2 carrots, 1 Cup pea pods and 1 small red pepper into matchstick strips. Cook 8 oz. Fusilli (spiral) pasta as directed on package, adding vegetables to water during last 3 min. of pasta cooking time. Drain pasta and vegetables. Reserve 1/4 Cup peanut sauce. Toss pasta with remaining sauce; refrigerate. Let pasta stand at room temperature for 30 min., then toss with reserved sauce and additional 1/4 Cup peanuts before serving. 270 calories, 6 g. fat, 3 g. fiber |
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Serves 8 - 1 POINT per serving 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 |