100% whole grain pancakes

1/2 C quick oats
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 Egg
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

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

1)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