Recipes Week August 10th, 2009
Recipes included in this document:
· Broccoli stacks
· Oat- crusted chicken fingers
· Chocolate Decadence
· Strawberry French toast
· Fresh bruschetta/pasta sauce
· Overnight oats
· White mini-pizza
· Caramel Apple Cake
· Beef Taco Skillet
· Strawberry Shortcake Pie
· Chicken Bruschetta Bake
· Strawberry Smoothie
Broccoli stacks
servings | 1estimated POINTS® values per serving | 7
Ingredients
4 oz chicken breast
tomato slice
cooked broccoli
grated parmesan
shredded mozzarella
salt, pepper, dried basil to taste
Season chicken w/ salt, pepper, basil and brown in pan w/ olive oil PAM until done.
Place tomato slice on chicken
mound cooked broccoli on top of tomato slice
sprinkle with 1T parmesan
top with 1oz lowfat mozzarella
cover with foil on low heat until cheese is melted ** Could reduce Points by using fat free cheese or reducing amounts. **
Oat- crusted chicken fingers
servings | 4estimated POINTS® values per serving | 4
Ingredients
-2 tbsp Dijon mustard
-3 sprays of cooking spray
-1 pound of uncoooked boneless, skinless chicken breast
- 2.5 packets uncooked instant oatmeal
-1/2 tsp salt
-1/4 tsp pepper
- 1 tbsp Creole Seasoning
Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
Coat chicken strips with mustard. Combine oats, salt and pepper in a shallow dish. Dip chicken strips in oat mixture and turn to coat; place chicken strips on prepared pan.
Bake until chicken is cooked through and both chicken and potatoes are tender and golden brown, about 30 minutes.
When done take out tray and let cool for 1-2 min. before taking them off the tray, use a knife to slide under strips to remover from pan.
Yields about 3 ounces of chicken **-I do not turn the chicken strips because the oats tend to fall off; because they are touched too early.
-can use 1 tbsp of ketchup or bbq sauce for no points.**
Chocolate Decadence
servings | 1estimated POINTS® values per serving | 2
Ingredients
Breyers Chocolate Fudge Brownie Double Churned Ice Cream (110 calories, 0 fat, 4 fiber = 1 pt): 1/2 cup
2 T No Pudge Brownie Mix
1 T FF sour cream
Combine brownie mix and sour cream. Be patient, takes a bit to blend to brownie batter consistency. Microwave about 35 seconds in microwave proof dish.
Top with 1/2 cup ice cream. Allow to melt on top of hot brownie ( 5 seconds). Enjoy!
Strawberry French toast
servings | 2estimated POINTS® values per serving | 3
Ingredients
1/2 Cup Egg-beaters
1/8 Cup Skim milk
1/2 tsp Vanilla extract
1 tsp Ground cinnamon
4 slices reduced-calorie bread
1 1/2 Cups Strawberries
Combine egg-beaters, skim milk, vanilla extract, and cinnamon, in a flat bottomed dish. Dip both sides of reduced-calorie bread into egg concoction and place on skillet. Cook in skillet on med-low, until bottom of bread is a light brown then flip and repeat.
Cut Strawberries into small pieces and mash with a potato masher. Add Splenda to taste, and pour over french toast.
Fresh bruschetta/pasta sauce
servings | 8estimated POINTS® values per serving | 1
course | Sauces
Ingredients
4 cups diced fresh tomatoes.
5 cloves of garlic (chopped).
5 mint leaves (chopped).
1 tsp dried oregano (crushed).
1/2 tsp salt (or to taste).
1/2 tsp ground black pepper (to taste).
1 Tbs Olive oil.
1/3 cup reduced fat feta cheese.
1/8 cup shredded parmesan cheese.
Combine ingredients and enjoy cold over melba toast as a delicious appetizer, or...
combine ingredients in a medium sauce pan and heat on low until sauce is warm... serve over favorite pasta. Serving size = 1/2 cup.
*note - when serving cold as a bruschetta sauce, it is always better to let it sit in the refridgerator overnight, this gives the garlic time to infuse into the sauce.
Overnight oats
servings | 1estimated POINTS® values per serving | 2
Ingredients
1/4 c oats
1/4 c yogurt
1/4 c ff milk
1 tbsp Kashi Go Lean Crunch
mix oats, yogurt, and milk together and refridgerate overnight. Top with Kashi in the morning and enjoy. **Vary the recipe with the addition of fruit, nuts, or flavored yogurts.
White mini-pizza
servings | 4estimated POINTS® values per serving | 6
Ingredients
4-whole wheat pitas
4-laughing cow light swiss & and herb wedges.
1 small red onion
1 zuchinni
1 cup mushrooms
4 tsp parm cheese
4 TBLS moz. cheese
Broil pita for 3 minutes. Saute veggies in non-stick pan. Spread cheese on pita, add veggies and top with the two cheeses. Broil for 3 more minutes **Can add some canned or leftover chicken for more points.**
Caramel Apple Cake
servings | 8estimated POINTS® values per serving | 3
Ingredients
1-1/2 cups Bisquick Heart Smart baking mix
1/2 cup Splenda granular
1/2 cup nonfat milk
1 tsp. vanilla extract
2-1/2 cups peeled and diced cooking apples
1 Tbsp. lemon juice
2/3 cup packed brown sugar
3/4 tsp. cinnamon
1/3 ounce finely chopped pecans
1 cup boiling water
Preheat oven to 350 degrees. Spray a 9x9-inch baking pan with cooking spray; set aside.
Combine Bisquick, Splenda, milk and vanilla extract; mix gently to combine. Spoon mixture into prepared pan.
Combine apples, lemon juice, brown sugar, cinnamon, and pecans in a bowl; mix well to coat apples. Spread evenly over cake mixture. Pour boiling water over top of apples.
Bake 50-60 minutes. A caramel sauce will form on the bottom. Let cake cool about 5 minutes; loosen sides, and flip cake upside-down onto a plate.
Beef Taco Skillet
servings | 4estimated POINTS® values per serving | 8
Ingredients
1lb.ground beef
1 can (10x3/4 oz.)camphells tomato soup ( regular or less sodium)
1/2 cup salsa
1/2 cup water
6 flour tortillas(6"),cut into pieces
1/2 cup lite mexican cheese
1/2 cup sour cream, note can use corn tortillas instead of flour tortillas.
brown ground beef.drain fat.break up meat.
2.stir in soup ,salsa,water & tortillas.heat to boil.reduce heat to low 5 minutes.
**makes 4 servings.can stir in 1/2 cup sour cream.
Strawberry Shortcake Pie
servings | 8estimated POINTS® values per serving | 4
Ingredients
1 shortcake ready crust.
3 1/2 Cups Fresh Strawberries.
2 1/2 Cups Lite Whipped Cream.
Cut strawberries into small pieces and mash with a potato masher. Stir in 1 Cup whipped cream. Place mixture in ready crust and place in freezer for 2 hours.
Remove from freezer and top with remaining whipped cream. Place back in freezer for another hour.
Chicken Bruschetta Bake
servings | 6estimated POINTS® values per serving | 5
Ingredients
One 6 oz box of Cornbread Stuffing
1 1/2 lbs boneless, skinless chicken breasts
1 can diced tomatoes, Italian Style
1 cup shredded Mozarella Cheese
Cut the chicken into bite size pieces and cover the bottom of a 9 x 13 pan (or smaller). Cover the chicken with the cheese. Combine the stuffing mix, the tomatoes and 1/2 cup of water and cover the cheese.
Bake for 30 minutes and 400 degrees.
**Tasty and filling - but high in sodium if you need to watch your sodium intake.**
Strawberry Smoothie
servings | 1estimated POINTS® values per serving | 3
Ingredients
1 c. skim milk
1 c. frozen strawberries
1 tsp. vanilla
1 Sweet-N-Low Packet
Chill milk in freezer. Put milk in blender. Add vanilla and sweetner. Blend. Add frozen strawberries (approx. 9). Blend. Makes almost 18 oz. of a delicious smoothie.