Sunday, February 3, 2008
Olive oil spray
1/4 tsp chili powder
1/3 C fat-free refried beans
8 cherry tomatoes, quartered
1/3 C fat free or reduced-fat shredded cheddar cheese
16 black olive slices (optional)
Preheat oven to 350
Put mushrooms stem side down on a nonstick baking sheet. Lightly spray tops with olive oil spray. Sprinkle with chili powder. Turn mushrooms over.
Spread 1 tsp beans over cavity of each mushroom. Place a cherry tomato quarter cut side up on beans; slightly press tomato into beans to secure it. Sprinkle with cheese and top with olive slices.
Bake for 10 minutes, or until warmed through.
Serving: 2 Nachos
WW Points:0 (but remember its only for 2 ;-) )
Calories: 31, Fat:0, Fiber: 1
1/8 tsp sugar (if using tomato sauce)
1/2 tsp dried oregano, crumbled (if using tomato sauce)
2 6 inch whole wheat pita pockets, but open into 4 rounds
1 C grated fat free or part skim mozzarella
1/2 cup thinly sliced green bell peppers
5 ounce can sliced mushrooms, rinsed and drained
1 tsp dried oregano, crumbled
In a small bowl, combine tomato sauce, sugar, and 1/2 tsp oregano
To assemble, place 2 pita halves in center of a large baking sheet. Place remaining pita halves on another baking sheet. Spread 2 Tbl sauce on each pita half. Sprinkle with cheese, top with peppers and mushrooms, and sprinkle with 1 tsp oregano.
Place oven rack 3 to 4 inches from heat. Put one baking sheet in oven so pizzas are under flame. Broil for 2 to 3 minutes, or until cheese melts and edges begin to brown. Remove and cook remaining pizzas.
Servings: 1 pizza
Calories: 143, Fat:1, Fiber:3
2 C crookneck squash (yellow squash)
2 C frozen chopped green bell pepper (or 1 1/2 large fresh)
1 C thinly sliced and chopped low-fat, lower sodium ham (about 4 ounces)
1 C frozen chopped onion (or 2 medium fresh)
1/4 cup snipped fresh parsley
2 Tbl water
1/4 tsp cayenne
1/4 tsp salt
3 ounces reduced-fat sharp cheddar cheese, shredded (about 3/4C)
Put potatoes, squash, peppers, ham, onions, parsley, water and cayenne in a deep pan. Bring to a boil over high heat. Stir to mix thoroughly. Reduce heat and simmer covered, for 18 minutes, or until potatoes are tender. Remove from heat.
Stir in salt, then sprinkle with cheese. let stand, uncovered for 5 minutes to melt cheese.
Servings: 1 1/2 cups
WW points: 3
Calories: 181, Fat: 4, Fiber: 4
3 C water
15-oz can no salt added stewed tomatoes
8-oz can no salt added tomato sauce
1 tsp bottled minced garlic
1 tsp dried oregano, crumbled
1/2 tsp sugar
1/2 tsp salt
1/8 tsp pepper
1 C dried macaroni
1/4 C fat-free shredded cheddar or Monterey jack cheese (approx 1 oz)
In a dutch oven, cook beef over medium-high heat for 8 to 10 minutes, or until no longer pink, stirring occasionally. Put beef in a colander and rinse with hot water to remove excess fat; drain well. Wipe dutch oven with a paper towel; return beef to pot.
Stir in water, tomatoes, tomato sauce, garlic, oregano, sugar, salt, and pepper. Bring to a boil, covered, over high heat, 1 to 2 minutes.
Stir in macaroni, reduce heat, and simmer for 10 to 12 minutes, or until tender. Sprinkle with cheese.
*** also good with other spices in place of oregano. Suggestions: chili powder, rosemary, cumin.
Servings: 1 1/2 Cups
WW Points: 5
Calories: 256 Fat: 6 fiber: 2
2 (14.5 oz) cans no salt added diced or stewed tomatoes
3 C shredded coleslaw mix (aprox 6 oz)
2 C water
10 oz package frozen mixed vegetables, thawed
1 C frozen chopped green bell pepper or 1 large green bell pepper choped
1/4 C cider vinegar or dry red wine
1 Tbl reduced sodium beef bouillon granules
1 Tbl dried orregano, crumbled
1/2 tsp sugar
1/4 C finely snipped fresh parsley
1 tsp salt
pepper to taste
Heat a Dutch oven over high heat. Cook beef until brown, 3-4 minutes, stirring frequently. Put beef in a colander and rinse with hot water to remove excess fat; drain well. Wipe pot with paper towel; return beef to pot.
Add undrained tomatoes, coleslaw, water, mixed vegetables, bell pepper, vinegar, bouillon, oregano, and sugar to beef; bring to a boil over high heat. Reduce heat and simmer, covered, for 30 minutes. Remove from heat.
Stir in parsley, salt, and pepper.
Servings: 6; 1 1/2 cups per serving
WW points per serving: 4
Calories: 198 Fat: 5 Fiber: 6
1 C skim milk
2 tsp lemon juice
3/4 C whole wheat flour
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp baking soda
1/2 tsp baking powder
1 tsp vanilla
1 Tbl unsweetened applesauce
1 Tbl honey
In a medium bowl, combine oatmeal, milk and lemon juice. Let the mixture sit while preparing the dry ingredients (at least 2 minutes.. I like 5).
In another bowl, combine all the dry ingredients, whole wheat flour, cinnamon, nutmeg, baking powder and baking soda. Set aside.
Beat or whisk the egg, vanilla, applesauce and honey into the milk/oatmeal mixture. It will be very liquidly.
Add the dry ingredients to the wet and mix with a spoon until just combined.
Pour batter in a non-stick skillet or griddle over medium heat sprayed with non-stick cooking spray. Cook about 1-2 minutes a side, small bubbles will form but not as many as traditional pancakes. I just peaked underneath for a light brown color, then flipped.
Yields: 10-12 pancakes
Seving size: 1 pancake per serving
WW points: 1
Calories: 60 Fat:1 Fiber:1