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

0 point vegetable soup

6 cups broth
Cooking spray
2 carrots, peeled and diced
1 large onion, diced
4 teaspoons garlic ( or four cloves garlic, minced)
1/2 cabbage, chopped (or use a bag of slaw, the biggest chunks you can find vs the fine)
1/2 pound frozen green beans
2 tablespoons tomato paste
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon kosher salt
1 large zucchini, diced

1)Bring the broth to a boil in the microwave. (This is a time-saving tip that can be skipped if there's no hurry.)
2)Spray a Dutch oven (or large pot) with cooking spray and heat on MEDIUM HIGH. Add the carrots, onion and garlic and cook for about 5 minutes.
3)Add all the remaining ingredients EXCEPT the zucchini and bring to a boil. Cover, reduce the heat to MEDIUM and simmer for about 15 minutes or until the beans are tender.
4)Add the zucchini and cook until the zucchini are tender. Serve and enjoy!

Makes:9 Cups
Prep time:20 minutes
Total time: 1 1/4 hour

Weight Watchers: 1 point
Calories:51, Fat:0, Fiber:3g, Cabs:10, Sodium:701mg

Turkey Rolls Cordon Bleu

4 (1/4 lb) turkey cutlets raw
4 (1 ounce) slices reduced-sodium ham
2 (1 ounce) slices reduced fat swiss cheese, halved
3 tablespoons plain dry bread crumbs
1 tablespoon reduced-calorie mayonnaise
1/4 cup dry white wine or chicken broth
1/4 cup reduced-sodium chicken broth
1 teaspoon butter

1)Top each cutlet with a slice of ham and then a half slice of cheese. Roll up jelly-roll fashion and secure with toothpicks.
2)spread the bread crumbs on a plate or a sheet of wax paper. Brush the turkey rolls with mayonnaise; dip in the crumbs, pressing down to coat.
3)spray a large nonstick skillet with nonstick spray and set over medium-high heat. Add the turkey rolls and saute until browned all over, about 5 minutes. Add the wine, broth, and butter; bring to a boil. Cover reduce the heat, and simmer until the turkey is cooked through and the sauce thickens, about 5 minutes longer.

**You can use boneless skinless chicken breasts but use a meat pounder to make them thiner.*

Serves:4
Cook time: 15 minutes

Weight watchers points:5
Calories:234, fat:6g, Fiber:0g, Protein:37g, Sodium:434