Sunday, September 2, 2007

Corn and shrimp soup

1 Cup onion, chopped
1 cup green pepper, chopped
2 garlic cloves minced
8 oz low-fat cream cheese softened
2 cups nonfat milk
1 (15 oz) can cream corn
1 (10 oz) can low-fat cream of mushroom soup
1 (10 oz) can Ro-tel tomatoes
1 1/4 pounds shrimp, peeled and divined
4 teaspoons green onion
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon white pepper
1/8 teaspoon cayenne pepper

1)Spray heavy dutch oven with Pam.
2)Add onion and bell pepper and saute' on medium-low for 15 minutes or until soft.
3)Stir in cream cheese and cook until cheese is melted.
4)Add milk, corn, soup & tomatoes and seasonings.
5)Simmer gently for 10 minutes, stirring to keep from sticking.
6)Add shrimp and cook an additional 5 minutes or until shrimp are pink.
7)Remove from heat and sprinkle with green onions.

Servings: 6

Weight Watchers points: 5

sausage and peppers

1/4 lb Italian turkey sausage, cut into 1/4 inch slices
1 each red, yellow and green peppers, sliced
1 onion, sliced
1/4 cup chicken broth
2 tablespoons minced garlic
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano

Spray large skillet with Pam cooking spray and heat skillet.
2)Add sausage and stir frequently until no longer pink 5-6 minutes.
3)Add bell peppers,onion,broth, garlic, pepper flakes and oregano. Saute all together for 5 minutes or until liquid evaporates.
4)Reduce heat and simmer covered 5 minutes more.

Serves: 4

Weight watchers points: 2
Calories:91, Fat: 2.9, Fiber: 2.3, Carbs: 11.8

Taco Soup

1 lb extra lean ground beef or turkey
1 large onion, diced
2 (15 oz) cans chili beans
1 (15 oz) can zesty beans (like s&w chili beans in a zesty sauce)
1 (15 oz can black beans, drained
1 (15 oz) can corn, undrained
1 (15oz) can tomato sauce
1 1/2 cups water
1(4 1/2 oz) can chopped green chilies
1 package taco seasoning
1 package ranch dressing mix

1)Brown meat and onion, drain and add remaining ingredients. Bring to a boil then reduce heat and simmer 30 minutes.

Yields:12 cups
Serving: 1 cup

Weight watchers points: 2
Cal:316, Fat:4.8, Fiber:10, Carbs:49

Egg Salad

6 eggs
2 tablespoons chives
2 tablespoons reduced fat or fat free mayo
1/2 teaspoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon black pepper
dill to taste

1)Place eggs in a medium saucepan and pour in enough water to cover them; set pan over high heat and bring to a boil.
2)Boil 10 minutes; drain and place eggs in an ice-water bath.
3)When eggs are cool enough to handle, remove shells.
4)Discard yolks from two of the eggs. Cut remaining whole eggs and whites into 1/2-inch pieces (or use an egg slicer).
5)Transfer eggs to a medium bowl. Add chives, mayonnaise, mustard, dill, salt and pepper; mix until blended.

Servings: 1/2 cup
Servings: 4

Weight watchers points: 3
Cal:108, Fat:7.5, Fiber:0, Carbs:1

Chicken Salad

1 lb boneless skinless chicken breasts
1/2 cup celery, finely diced
1/3 cup dill pickles or sweet gerkins, finely diced
1/4 cup reduced calorie mayo
2 tablespoons reduced-calorie sour cream
2 tablespoons fresh parsely
1 teaspoon dijon mustard
1 teaspoon lemon juice (preferably fresh)
1/2 teaspoon salt
1/4 teaspoon black pepper

1)Place chicken in a large saucepan and pour in enough water to cover it; set pan over high heat and bring to a boil. Boil until chicken is cooked through, about 10 minutes; drain. When chicken is cool enough to handle, cut into 1-inch cubes.
2)Transfer chicken to a large bowl and add celery, pickles, mayonnaise, sour cream, parsley, mustard, lemon juice, salt and pepper; mix until blended.

Serving size: 1cup
Servings: 4

Weight watchers points: 4
Calories:191, Fat:7.3, Fiber:.5, Carbs:2.9

Chile Cheese Dip

15 oz turkey chili without beans
8 oz fat free cream cheese
4 oz jalepeno peppers
1 small onion finely chopped
1/2 teaspoon hot pepper sauce

1)Combine all ingredients in a saucepan.
2)Cook over meduim heat stirring frequently till warm and cheese is melted.

Servings: 10
Weight watchers: 1point

Calories: 28, Fat: .4, Fiber:.4, Carbs 2.7