CLComp 3201-3600

Grilled Tomato-Basil Chicken
Source: CL Low-Fat Low-Calorie Quick & Easy Cookbook

HUs: 3
Serves: 4
Posted by: Betty (BMS2003)
July 12, 2006
My notes: Put a little of the reserved marinade on cut side of the tomato halves when
grilling them.
1/2 t minced garlic

4 plum tomatoes, quartered
3/4 c balsamic vinegar
1/4 c fresh basil leaves
1/2 t ground pepper
1/4 t salt
4 (4-oz) skinned, boned chicken breast halves
Vegetable cooking spray
4 plum tomatoes, halved
Position knife blade in food processor bowl. Combine first 6 ingredients in processor
bowl. Process until smooth. Set aside 1/4 cup tomato mixture.
Place chicken in a large heavy-duty, zip-top plastic bag. Pour remaining tomato mixture
over chicken. Seal bag; turn bag to coat chicken. Marinate in refrigerator 8 hours.
Coat grill rack with cooking spray; place on grill over medium-hot coals (350-400°).
Remove chicken from marinade, discarding marinade. Coat tomato halves with cooking
spray. Place chicken and tomato halves on rack; grill, covered, 5 to 6 minutes on each
side or until chicken is done and tomato is cooked but still slightly firm. Place chicken on
4 individual serving plates; top each chicken breast half with 1 tablespoon reserved
tomato mixture. Arrange 2 grilled tomato halves on each plate with chicken.
Per serving: Calories 160 (20% from fat), Fat 3.6g (Sat 0.9g), Protein 26.5g,
Carbohydrate 4.7g, Fiber 1.2g, Cholesterol 70 mg, Sodium, 143mg
129
Blueberry Pie Filling
Maida Heatter's New Book of Great Desserts
Healthy Units: 2.5
Serving Size: 10
Posted By: Bawstinn32 (Maria)
July 14, 2006
Comments: You can either use a crumb crust or a traditional crust for this recipe.
Healthy Units do NOT include the crust.
6 cups blueberries (about 2 pints)

1/4 cup cornstarch
1/4 cup cold water
3/4 cup boiling water
1 cup granulated sugar
1/4 teaspoon salt
1 1/2 tablespoons fresh lemon juice
1 tablespoon unsalted butter
Place berries in large bowl of cold water. Let water run off between your fingers as you
scoop up berries and place on paper towels to drain. As you do, pick over them carefully
and remove any unripe berries, loose stems, etc.
In small bowl, stir the cornstarch into the cold water until dissolved. Then add the boiling
water and stir until smooth. Place in 1-quart saucepan.
Add sugar, salt and 1/2 cup of the berries. (Reserve the remaining 5 1/2 cups berries.)
Place pan over medium-low heat and stir constantly. While cooking and stirring, press
the berries against the sides of the pan to crush them. Cook until the mixture comes to a
low boil, then thickens and becomes somewhat clear. It should take about 10 minutes.
Then reduce the heat to low and cook very gently for about 3-4 minutes.
Remove from heat, and stir in lemon juice and butter. Then, in a large bowl, gently mix
the reserved berries with the warm sauce.
Pour into prepared piecrust; let cool. Refrigerate for about 3 hours before serving.
Per Serving (excluding unknown items): 149 Calories; 1g Fat (8.5% calories from fat);
1g Protein; 35g Carbohydrate; 2g Dietary Fiber; 3mg Cholesterol; 60mg Sodium.
Exchanges: 0 Grain(Starch); 1 Fruit; 0 Fat; 1 1/2 Other Carbohydrates.
130
Fragrant Bulgur Pilaf with Toasted Almonds
Rice/Pasta/Grains
Eating Well, spring 2004
Healthy Units – 3
8 (3/4 cup serving)
Diane (rentavet)
July 16, 2006
Eating Well Note: An appealing accompaniment to grilled chicken or fish.
Diane’s Note: You can easily use other vegetables; it is a great way to use up leftovers.
Ingredients
1 TBS extra-virgin olive oil ½ tsp salt, or to taste
1 medium onion, chopped ½ cup slivered almonds
1 clove garlic, minced 2 cups frozen peas and carrots
1½ tsp ground cumin 1 tsp freshly grated lemon zest
¾ tsp ground cinnamon 2-3 Tbl lemon juice
½ tsp ground ginger Freshly ground pepper to taste
Pinch of cayenne pepper 3 Tbl coarsely chopped fresh mint or
1 ½ cups bulgur parsley
2 ½ cups water
Instructions
1. Heat oil in a large heavy saucepan over medium heat. Add onion and cook, stirring
often, until softened, 3 to 4 minutes. Add garlic, cumin, cinnamon, ginger and cayenne;
cook, stirring, until fragrant, about 30 seconds. Add bulgur and stir to coat. Add water
and salt; bring just to a simmer. Reduce heat to low, cover and simmer until the bulgur is
tender and most of the liquid has been absorbed, 15 to 20 minutes.
2. Meanwhile, toast almonds in a small dry skillet over medium-low heat, stirring
constantly, until golden and fragrant, 2 to 3 minutes. Transfer to a plat to cool. Cook
peas and carrots according to package directions.
3. When the bulgur is ready, add lemon zest, lemon juice, pepper, peas and carrots; fluff
and mix with a fork. Sprinkle with mint (or parsley) and almonds; serve hot.
176 calories, 6 g fat, 6 g protein, 8 g fiber, 181 mg sodium
131
Blueberry-Coconut-Macadamia Muffins
Category: Breads/Muffins (BR)
Source: Eating Well, Aug/Sept 2006
Healthy Units: 4.5
Core: No
Servings: 12
Posted by: ejwyatt (Emily)
Date: July 16, 2006
EW Notes: The one-two punch of coconut and macadamia nuts in this luxurious muffin
will make you think you're having your morning coffee in Hawaii. Drizzle with honey for
an added touch of sweetness.
1/4 cup unsweetened coconut 1/4 teaspoon baking soda

2 tablespoons plus 3/4 cup all-purpose 1/8 teaspoon salt
flour, divided 1/2 teaspoon ground cinnamon
2 tablespoons plus 1/2 cup brown sugar, 1 large egg
divided 1 large egg white
5 tablespoons chopped macadamia 3/4 cup nonfat buttermilk
nuts, divided 2 tablespoons butter, melted
2 tablespoons canola oil, divided 1/2 teaspoon coconut or vanilla extract
1 cup whole-wheat pastry flour 1 1/2 cups fresh or frozen (not thawed)
1 teaspoon baking powder blueberries
1. Preheat oven to 400° F. Coat a 12-cup muffin pan with cooking spray.
2. Combine coconut, 2 tablespoons all-purpose flour, 2 tablespoons brown sugar and 2
tablespoons macadamia nuts in a small bowl. Drizzle with 1 tablespoon oil; stir to
combine. Set aside.
3. Whisk the remaining 3/4 cup all-purpose flour, whole-wheat flour, baking powder,
baking soda, salt and cinnamon in a medium bowl. Whisk the remaining 1/2 cup brown
sugar, the remaining 1 tablespoon oil, egg, egg white, buttermilk, butter and coconut (or
vanilla) extract in a medium bowl until well combined. Make a well in the center of the
dry ingredients and pour in the wet ingredients; stir until just combined. Add blueberries
and the remaining 3 tablespoons nuts; stir just to combine. Divide the batter among the
prepared muffin cups. Sprinkle with the reserved coconut topping and gently press into
the batter.
4. Bake the muffins until golden brown and a wooden skewer inserted in the center
comes out clean, about 20 minutes. Let cool in the pan for 10 minutes, then remove
from the pan and let cool on a wire rack at least 5 minutes more before serving.
Per muffin: 202 calories; 9 g fat (3 g sat, 4 g mono); 23 mg cholesterol; 28 g

carbohydrate; 4 g protein; 2 g fiber; 122 mg sodium; 55 mg potassium.
132
Pinto Bean Dip
Category: Appetizers
Source: TopSecretRecipes.com
HU: .8 per serving
Servings: 5 (1/4 cup each)
Posted by DebMj1
7/17/06
Notes: This gets better the longer it sits. I serve it cold, but you could easily heat it and
serve it warm. It's a super-easy pantry dip that you can throw together for drop-in
company.
15 ounces canned pinto beans, drained (very lightly rinsed)

4 slices bottled jalapenos
1 Tablespoon bottled jalapeno juice
1/2 teaspoon salt
1/2 teaspoon sugar
1/4 teaspoon onion powder
1/4 teaspoon paprika
1/8 teaspoon garlic powder
1/8 teaspoon cayenne pepper
Combine drained pinto beans with the other ingredients in a food processor. Puree on
high speed until smooth. Cover and chill at least an hour before serving. Serve with
tortilla chips and veggies
133
Grilled Tuna with Basil Butter and Fresh Tomato Sauce
Category: Fish and Seafood
Source: Cooking Light 2003 Annual
HU: 6.8
Servings: 4
Posted by DebMj1
7/17/06
Quick and Easy
CL Notes: Boston-based chef Jasper White's Grilled Swordfish with Basil Butter and Tomato
Sauce inspired Susan's recipe.
Deb's Notes: It can be done in 30 minutes, hence the Q&E designation, but it's a little bit labor-
intensive. Well worth it though! The basil butter, by itself, would be excellent as a topping for any
grilled fish. The butter and the fresh tomato sauce are incredible together though.
Basil Butter: 2 teaspoons olive oil 1/4 cup chopped fresh flat-
3/4 cup fresh basil leaves 1/2 cup finely chopped red leaf parsley
2 tablespoons butter, onion
softened 2 garlic cloves, minced Tuna:
1 tablespoon fresh lemon 3 cups grape or cherry 4 (6-ounce) tuna steaks
juice tomatoes, halved (about 1 inch thick)
1/4 teaspoon salt 1/2 cup dry white wine 1/2 teaspoon salt
2 garlic cloves, smashed 3 tablespoons capers 1/4 teaspoon black pepper
into paste 2 tablespoons balsamic Cooking spray
vinegar 4 basil leaves (optional)
Sauce: 1/4 teaspoon sugar
Prepare grill or broiler. (I used my grill pan.)
To prepare basil butter, combine first 5 ingredients in a food processor; process until smooth,
scraping sides as needed. Set aside.
To prepare sauce, heat oil in a saucepan over medium-high heat. Add onion and 2 garlic cloves;
sauté 3 minutes. Add tomatoes; sauté 2 minutes. Stir in wine, capers, vinegar, and sugar; bring
to a boil. Reduce heat; simmer 5 minutes, stirring occasionally. Stir in parsley. Set aside.
To prepare tuna, sprinkle tuna with 1/2 teaspoon salt and pepper. Place tuna on grill rack or
broiler pan coated with cooking spray. Cook 5 minutes on each side or until desired degree of
doneness. Serve with sauce and basil butter. Garnish with basil leaves, if desired.
Yield: 4 servings (serving size: 1 tuna steak, 3/4 cup sauce, and about 1 tablespoon basil butter)
NUTRITION PER SERVING

CALORIES 323(28% from fat); FAT 10.2g (sat 4.4g,mono 3.7g,poly 1.1g); PROTEIN 41.8g;
CHOLESTEROL 92mg; CALCIUM 72mg; SODIUM 770mg; FIBER 2.4g; IRON 2.7mg;
CARBOHYDRATE 10.9g
134
Couscous-and-Feta Cakes
Category: Rice/Pasta (RP)
HU: 4.9
Servings: 12
Posted by DebMj1
7/17/06
Quick and Easy
CL Notes: An electric skillet or griddle works well for this recipe because there's more room for
the cakes. Otherwise, use a nonstick skillet, and cook in batches. They're delicious plain or
served with marinara sauce.
Deb's Notes: I made a half-batch and used these as a side dish. I cooked half of what I made
and refrigerated the rest, unassembled, to make later this week. I ran the couscous-and-feta
cakes through MC, and got significantly different nutritionals. For each serving, it works out to
138 calories, 5 gms. fat and 1 gm. fiber or 3 points.
Do use the directions (amount of water) on the couscous package, rather than what's stated in
this recipe - I used a 1:1 ratio. I only got 12 cakes using the 1/3 measuring cup to portion them
out, not the 24 as the recipe states. No problem; each serving was 1 cake rather than 2.
2 1/2 cups water (see notes) 1 cup (4 ounces) crumbled feta cheese
1 cup uncooked couscous 1/2 cup all-purpose flour
4 teaspoons olive oil, divided 1/2 cup egg substitute
1 cup minced red onion 2 tablespoons minced fresh parsley
1 cup minced red bell pepper 1/4 teaspoon salt
1/2 cup minced green bell pepper 1/4 teaspoon white pepper
2 garlic cloves, minced
Bring water to a boil in a small saucepan; stir in couscous. Remove from heat; cover and let
stand 10 minutes. Fluff with a fork.
Place 1 teaspoon oil in an electric skillet; heat to 375°. Add onion, bell peppers, and garlic; sauté
5 minutes. Combine couscous, onion mixture, cheese, and remaining ingredients in a large
bowl; stir well.
Place 1/2 teaspoon oil in skillet; heat to 375°. Place 1/3 cup couscous mixture for each of 4
portions into skillet, shaping each portion into a 3-inch cake in the skillet. Cook 6 minutes or until
golden brown, turning cakes carefully after 3 minutes. Repeat procedure with remaining oil and
couscous mixture.

CALORIES 242(28% from fat); FAT 7.6g (sat 3.2g,mono 3.2g,poly 0.6g); PROTEIN 10g;
CARBOHYDRATE 34g
135
Couscous Salad with Chicken, Tomato, and Basil
Category: Salads
Source: Cooking Light Web Site
HU: 10
Servings: 4
Posted by: Andygrammy (Claudia)
Date: 7/17/06
Quick and Easy
Comments: I used whole wheat couscous and TJ’s light French feta, which probably
wasn’t enough of a change to reduce the HU’s. I also added about ¼ cup chopped
kalamata olives, and the juice of half a lemon to brighten the flavor a bit. I used chicken
breasts seasoned with Penzey’s Greek seasoning, and sautéed in a non-stick pan with
pan spray. I’m looking forward to having this on hand for lunches, since I bet it will be
even better after it sits a while.
Ingredients:
2 tablespoons extra-virgin olive oil, divided

1 (15.75-ounce) can fat-free, less-sodium chicken broth
1 1/2 cups uncooked couscous
2 cups chopped tomato (about 1 1/4 pounds)
2 cups chopped roasted skinless, boneless chicken breast (about 2 breast halves)
1/3 cup thinly sliced fresh basil
2 tablespoons balsamic vinegar
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup (1-ounce) crumbled feta cheese
Instructions:
Combine 1 tablespoon olive oil and garlic in a large microwave-safe bowl, and
microwave at high for 45 seconds. Add the broth; microwave at high 4 minutes or until
mixture simmers. Gradually stir in couscous; cover and let stand 5 minutes. Fluff with a
fork. Stir in the tomato, chicken, basil, vinegar, salt, and pepper. Drizzle with 1
tablespoon oil, and sprinkle with cheese.
Yield: 4 servings (serving size: 1 1/2 cups)
CALORIES 487(23% from fat); FAT 12.7g (sat 3g,mono 6.5g,poly 1.5g); PROTEIN
34.7g; CHOLESTEROL 71mg; CALCIUM 60mg; SODIUM 718mg; FIBER 3.7g; IRON
2.8mg; CARBOHYDRATE 57.5g
Cooking Light, JULY 2001
136
Cilantro-Lime Shrimp & Plum Kebabs
Category: Fish/Seafood (FS)
Healthy Units: 4.5
Core: Yes
Servings: 4
Date: July 17, 2006
Quick and Easy
EW Notes: Toss quick-cooking shrimp, juicy summertime plums and zesty jalapenos
with a simple cilantro-lime marinade for a deluxe meal in minutes. If you like, use
peaches or nectarines in place of the plums and red or green bell peppers for the
jalapeno. Make it a Meal: Enjoy with grilled red potatoes and Bok Choy-Apple Slaw.
Em’s Notes: This was quite mild. The marinade / sauce is delicious.
3 tablespoons canola oil or toasted sesame oil

2 tablespoons chopped fresh cilantro
1 teaspoon freshly grated lime zest
3 tablespoons lime juice
1/2 teaspoon salt
12 raw shrimp (8-12 per pound), peeled and deveined
3 jalapeno peppers, stemmed, seeded and quartered lengthwise
2 plums, pitted and cut into sixths
1. Whisk oil, cilantro, lime zest, lime juice and salt in a large bowl. Set aside 3
tablespoons of the mixture in a small bowl to use as dressing. Add shrimp, jalapenos
and plums to the remaining marinade; toss to coat.
2. Preheat grill to medium-high.
3. Make 4 kebabs, alternating shrimp, jalapenos and plums evenly among the skewers.
(Discard the marinade.) Grill the kebabs, turning once, until the shrimp are cooked
through, about 8 minutes Total. Drizzle with the reserved dressing.
Per serving: 194 calories; 8 g fat (1 g sat, 4 g mono); 221 mg cholesterol; 5 g

Nutrition bonus: Selenium (64% daily value), Iron & Vitamin C (20% dv).
0 Carbohydrate Servings
Exchanges: 1 vegetable, 3 very lean meat, 1 fat
137
Ginger Sea Bass over Wilted Greens
Category: Fish and Seafood
Source: FN Everyday Italian Episode El1E12
Healthy Units: 4.2
Servings: 4
Posted by: Classact75 (Eileen)
July 18, 2006
Quick and Easy
Eileen’s Notes: This was really easy to make as a single serving following the directions
and amounts given in the first paragraph. The only change I made was reversing the
amounts for the ginger and garlic like I usually do with Asian recipes. You’ll want to
serve it with rice or noodles so you don’t miss a drop of this sauce.
6 cups fresh baby spinach leaves

4 (5-ounce) sea bass fillets
4 teaspoons peeled and minced fresh ginger
2 teaspoons minced garlic
1/2 cup dry Marsala wine
8 teaspoons soy sauce
2 teaspoons sesame oil
1 lime, quartered
2 tablespoons thinly sliced fresh basil leaves
Cut 4 (12-inch-square pieces) of aluminum foil. Preheat the oven to 400 degrees F.
Working with 1 foil sheet at a time, place the foil sheets on the work surface. Place 1 1/2
cups of spinach in the center of each foil sheet. Top with a sea bass fillet. Sprinkle with
1 teaspoon of ginger and 1/2 teaspoon of garlic, and then drizzle 2 tablespoons of
Marsala, 2 teaspoons of soy sauce, and 1/2 teaspoon sesame oil over the fish and
spinach. Gather the foil sheets over the fish. Fold in the foil edges and pinch tightly to
seal. Place the foil packages on a heavy large baking sheet.
Bake until the spinach wilts and the fish is just cooked through, about 10 minutes.
Transfer the packages to wide shallow bowls. Cool 5 minutes. Open package and fold
down to reveal fish, being careful of hot steam. Squeeze the lime juice over the fish.
Sprinkle the basil over and serve.

CALORIES 209 (25.6% from fat); FAT 5g (sat 1g, mono 2g, poly 2g); PROTEIN 28g;
CHOLESTERAL 58mg; CALCIUM 77mg; SODIUM 535mg; FIBER 2g; IRON
2mg;CARBOHYDRATE 7g
138
Baked Parmesan Tomatoes
Category: Vegetables (V)
Source: adapted from Eating Well, Aug/Sept 2006
Healthy Units: 1
Core: No
Servings: 1
Date: July 18, 2006
Quick and Easy
Em’s Notes: This was in Eating Well in an article with suggestions for tomatoes. There
were no measurements, so I made some and through it into Master Cook to come up
with nutritional information.
Bobby / Jane’s Notes: Grilling suggestion – the grilling instructions for the tomatoes:
took the same amount of time over direct heat & I put them on skewers for ease of
handling.
1 tomato
1 tablespoon parmesan cheese -- shredded
1 teaspoon fresh oregano -- chopped
Salt and pepper
Preheat oven to 450.
Halve tomato horizontally; transfer to baking sheet cut-side up.
Top with salt and pepper, Parmesan cheese, and oregano.
Bake at 450 until tomatoes are tender, about 15 minutes.
Per Serving (excluding unknown items): 53 Calories; 2g Fat (31.4% calories

from fat); 3g Protein; 7g Carbohydrate; 2g Dietary Fiber; 4mg Cholesterol;
104mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0
Fat.
139
Prosciutto-Wrapped Scampi
Category: Seafood
Source: Epicurius (modified)
Healthy Units: 5.1
Servings: 4
Posted by: MissVN
Date: July 19, 2006
Ingredients
1 pound shrimp, large, peeled

1/4 cup white wine
2 tablespoons olive oil
6 cloves garlic, crushed
1/4 pound prosciutto, sliced
1/4 teaspoon crushed red pepper, or to taste
Fresh parsley
Lemon wedges
Instructions
1. Combine shrimp, wine, oil, garlic and crushed pepper in bowl; toss to coat. Let stand
at room temperature 1 hour.
2. Preheat broiler. Drain shrimp, reserving marinade. Cut each prosciutto slice in to
eight strips.
3. Wrap 1 prosciutto strip around each shrimp. Arrange 3 shrimp in each of 4 shallow
broilerproof dishes, tucking ends of prosciutto strips under shrimp. Drizzle 1 tablespoon
marinade over shrimp in each dish.
4. Broil shrimp about 6 inches from heat source until prosciutto begins to crisp and
shrimp are cooked through; watch closely to avoid burning, about 6 minutes. Sprinkle
with parsley. Serve with lemon wedges.
140
Linguine with Asparagus, Parmesan, and Bacon
Category: Pasta
Source: Cooking Light, May 2006
Healthy Units: 7.4
Servings: 4
July 23, 2006
Eileen’s Notes: This dish had wonderful flavor and large servings. It takes a little prep
work cooking the bacon, asparagus, and linguine but it was very easy to put together
once the sauce is made. I don’t like cherry tomatoes and subbed canned diced
tomatoes (drained) but next time I’m going to add the tomato juice to the sauce.
3 cups (1-inch) sliced asparagus (about 1 pound)

1 (9-ounce) package refrigerated linguine
4 bacon slices (uncooked)
1 cup chopped onion
2 teaspoons bottled minced garlic
1 teaspoon dried oregano
2 cups grape or cherry tomatoes
3/4 cup fat-free, less-sodium chicken broth
1 tablespoon butter
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons fresh lemon juice
1/2 cup (2 ounces) pre-shredded Parmesan cheese
Shaved Parmesan cheese (optional)
Cook asparagus and pasta according to pasta package directions, omitting salt and fat.
Drain; set aside.
Cook bacon in a large nonstick skillet over medium-high heat until crisp; cool slightly.
Remove bacon from the pan, reserving 2 teaspoons drippings in pan. Crumble bacon.
Add onion, garlic, and oregano to drippings in the pan; sauté 4 minutes or until onion is
lightly browned. Add tomatoes; cook 2 minutes. Add broth; bring to a boil. Stir in butter,
salt, and pepper; remove from heat. Place asparagus mixture in a large bowl; add
tomato mixture and juice, tossing well. Top with bacon and shredded cheese. Garnish
with shaved Parmesan, if desired.
Yield: 4 servings (serving size: 2 cups pasta mixture and 2 tablespoons cheese)
CALORIES 360(30% from fat); FAT 11.9g (sat 5.3g,mono 3.9g,poly 0.8g); PROTEIN
141
Greek-Style Burgers with Feta Aioli
Category: Meats
Source: CL Web Site
Healthy Units: 8
Servings: 5
Date: 7/24/06
CL Comments:
This burger--stuffed with roasted bell peppers and spinach-- carries Greek flavors in every bite.
We've topped it with a tomato slice, lettuce leaves, and our low-fat version of the garlicky French
mayonnaise aioli (ay-OH-lee) made more flavorful by adding feta cheese.
Claudia’s Comments: This recipe makes 5 very large burgers, so big it’s hard to get your mouth
around them, once assembled with onion and tomato slices. Delicious, but messy!
Ingredients:
AIOLI: 1/3 cup chopped bottled roasted red bell

1/2 cup (2 ounces) crumbled feta cheese peppers
2 tablespoons light mayonnaise 1/4 cup chopped fresh parsley
2 tablespoons plain fat-free yogurt 1 teaspoon dried oregano
1/4 teaspoon coarsely ground black pepper 1/4 teaspoon salt
1 garlic clove, minced 1/4 teaspoon coarsely ground black pepper
1 (10-ounce) package frozen chopped
BURGERS: spinach, thawed, drained, and squeezed dry
5 (1/2-inch-thick) slices red onion 1 large egg, lightly beaten
Cooking spray 2 garlic cloves, crushed
1 pound lean ground round 5 (1 1/2-ounce) sourdough sandwich buns
2/3 cup fresh breadcrumbs
Instructions:
To prepare aioli, combine first 5 ingredients in a food processor; pulse 1 minute or until smooth.
Cover and chill.
Prepare grill or broiler.
To prepare the burgers, place onion slices on a grill rack or broiler pan coated with cooking
spray, and cook 2 minutes on each side. Set aside.
Combine the beef and the next 9 ingredients (beef through crushed garlic) in a large bowl.
Divide the beef mixture into 5 equal portions, shaping each portion into a 1/2-inch-thick patty.
Place patties on grill rack or broiler pan coated with cooking spray, and cook for 6 minutes on
each side or until burgers are done. Spread 1 1/2 tablespoons aioli over top half of each bun.
Place patties on bottom halves of buns, and top each with 1 onion slice and top half of bun.
Yield: 5 sandwiches
CARBOHYDRATE 38g
Cooking Light, MAY 2000
142
Molasses-Grilled Chops with Horseradish Sauce
Source: CL Low-Fat Low-Calorie Quick & Easy Cookbook
HUs: 6
Serves: 4
Posted by: Betty (bms2003)
July 24, 2006
4 (4-oz) lean, boneless center-cut loin pork chops (1/2 inch thick)
1/2 c low-sodium soy sauce
1/4 c molasses
1 t garlic powder
1/4 c nonfat mayonnaise
3 T fat-free milk
1 T prepared horseradish
2 t finely chopped onion
1/4 t ground pepper
Place pork chops in a large heavy-duty, zip-top plastic bag. Combine say sauce,
molasses, and garlic powder; stir well, and pour over pork chops. Seal bag; turning to
coat chops. Marinate in refrigerator 4 to 8 hours, turning occasionally.
Coat grill rack with cooking spray; place on grill over medium-hot coals. Remove pork
chops from marinade, discarding marinade. Place pork chops on rack; grill covered, 5
minutes on each side or until meat is done. Remove from grill, and keep warm.
Combine mayonnaise and remaining 4 ingredients in a small saucepan. Cook over low
heat, stirring constantly, until thoroughly heated. Spoon horseradish sauce evenly over
pork chops.
Calories 231; Fat 10.9g; Protein 23.7g; Carbohydrate 7.7g; Fiber 0.1g; cholesterol 75
mg; Sodium 355 mg
143
Blueberry Chambord Sauce
Category: Desserts
Source: Gourmet’s Fresh
HU: 2
Servings: 6 (1/3 CUP APPX)
Posted By: Aimster03 (Amy)
7/24/06
This simple sauce is great on ice cream, waffles, or angel food cake.
Amy’s Notes: A quick sauce, this was great served warm over vanilla ice cream.
2 tablespoons unsalted butter

1/4 cup sugar
2 teaspoons cornstarch
3/4 cup cold water
2 teaspoons fresh lemon juice
1 cup blueberries
1 teaspoon orange zest
1/2 teaspoon cinnamon
1 tablespoon Chambord
Cut butter into bits and let soften.
In a large saucepan whisk together sugar, cornstarch and a pinch of salt until combined
well. Wisk in cold water and lemon juice. Bring to a boil, whisking constantly and then
simmer 5 minutes.
Add blueberries and zest and simmer 2 minutes or until half of the blueberries have
burst.
Remove from heat and add butter, cinnamon, and Chambord stirring constantly until
butter is incorporated.
Serve over vanilla ice cream, waffles, or angel food cake.
Makes approximately 2 cups.
6 servings
Per Serving: 92 Calories; 4g Fat; 1g Dietary Fiber
144
Blueberry Ricotta Pancakes
Category: Breakfast Items
Source: Eating Well August/September 2006
HU: 5
Servings: 4 (2 pancakes each)
Serve these light pancakes with our Chunky Blueberry Sauce, maple syrup or honey.
Sprinkling the berries on top of the cooking pancakes ensures even distribution. Keep
finished pancakes warm in a 200°F oven, if desired, while cooking the rest.
Amy’s Notes: A very filling meal. I served with the Chunky Blueberry Sauce.
1/2 cup whole-wheat pastry flour

1/4 cup plus 2 tablespoons all-purpose flour
1 teaspoon sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/2 teaspoon freshly grated nutmeg
3/4 cup part-skim ricotta cheese
1 large egg
1 large egg white
1/2 cup nonfat buttermilk (see Tip)
1 teaspoon freshly grated lemon zest
1 tablespoon lemon juice
2 teaspoons canola oil, divided
3/4 cup fresh or frozen (not thawed) blueberries
1. Whisk whole-wheat flour, all-purpose flour, sugar, baking powder, baking soda and
nutmeg in a small bowl. Whisk ricotta, egg, egg white, buttermilk, lemon zest and juice
in a large bowl until smooth. Stir the dry ingredients into the wet ingredients until just
combined.
2. Brush a large nonstick skillet with 1/2 teaspoon oil and place over medium heat until
hot. Using a generous 1/4 cup of batter for each pancake, pour the batter for 2
pancakes into the pan, sprinkle blueberries on each pancake and cook until the edges
are dry and bubbles begin to form, about 2 minutes. Flip the pancakes and cook until
golden brown, about 2 minutes more. Repeat with the remaining oil, batter and berries,
adjusting the heat as necessary to prevent burning.
Per serving: 238 calories; 8 g fat; 3 g fiber
145
Chunky Blueberry Sauce
Category: Sauces
Source: Eating Well August/September 2006
HU: .5
Servings: 4 (approx. 1/3 cup each)
Easy to make and intensely flavored, this is equally at home on a stack of pancakes or
a scoop of vanilla frozen yogurt. Cover and refrigerate for up to 1 week or freeze for up
to 1 month
2 cups fresh or frozen (not thawed) blueberries

1/4 cup honey
2 tablespoons lemon juice
Stir together blueberries, honey, lemon zest and juice in a medium saucepan. Bring to a
boil; reduce heat to maintain a simmer and cook, stirring occasionally, until thickened,
about 15 minutes. Let cool for 10 minutes; serve warm.
Per tablespoon: 21 calories; 0 g fat; 0 g fiber
146
Classic Bruschetta
CL July 2006
HUs: 2
Servings: 6
Posted by: Betty (bms2003)
July 24, 2006
Note: Toast the bread under the broiler if you don’t have a grill pan. Use a light hand to
rub the garlic over the toast slices, or the pungency of the garlic will overwhelm the fruity
olive oil.
6 oz Italian bread, diagonally cut into 6 slices

3 garlic cloves, halved
1 T extravirgin olive oil
1/2 t dried oregano
1/4 t salt
Heat a grill pan over medium-high heat. Place the bread slices in pan; cook for 2
minutes on each side or until lightly browned. Rub 1 side of each toast slice with the cut
sides of garlic cloves. Discard garlic. Drizzle bread with olive oil, sprinkle with dried
oregano and salt.
147
Chicken Marsala
Category: Poultry
Source: CL Website
HU: 5
Servings: 4
Posted by: Natalie (Xercize2)
Date: July 25, 2006
Quick & Easy
Natalie's Comments: I subbed white wine for the Marsala (didn't have on hand).
Excellent & DS gave it a "darn good" rating. I served it with angel hair pasta with 1 TB
butter, salt, pepper & parsley. (Not sure of the HU's on that, can't be that many)
Ingredients:
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
2 tablespoons all-purpose flour
1 tablespoon olive oil
1 cup presliced mushrooms
1/2 cup Marsala wine
1 tablespoon chopped fresh parsley
Instructions:
Place chicken between 2 sheets of heavy-duty plastic wrap; pound each piece to 1/2-
inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken evenly
with salt and pepper. Place flour in a shallow dish. Dredge chicken in flour, turning to
coat; shake off excess flour.
Heat olive oil in a large skillet over medium-high heat. Add chicken; cook 3 minutes on
each side or until browned. Remove chicken from pan; keep warm. Add mushrooms,
wine, broth, and juice to pan; reduce heat, and simmer 10 minutes or until mixture is
reduced to 2/3 cup. Return chicken to pan, turning to coat well. Cover and cook 5
minutes or until chicken is done. Sprinkle with parsley.
Yield: 4 servings (serving size: 1 chicken breast and about 2 1/2 tablespoons sauce)

CALORIES 241(21% from fat); FAT 5.6g (sat 1g,mono 3g,poly 0.9g); PROTEIN 40.7g;
CARBOHYDRATE 4.9g
148
Adobo Okra
Source: WW RRB, August 1, 2004 (modified)
HU: 2
Servings: 6
Posted by: Waneyvant
Date: July 26, 2006
1 slice bacon
1 cup yellow onion
1 pound plum tomatoes, chopped
1 cup tomato sauce
1 T. adobo seasoning
3 cups sliced fresh okra
1/2 cup fat free chicken broth
1 can of corn (I used Niblets 11 oz can)
Sauté bacon, remove from pan, wipe clean. Crumble bacon, return to pan with onion,
tomatoes, sauce, and adobo. Bring to boil, simmer 5 minutes. Add okra, corn & broth.
Return to boil. Simmer for 15 to 20 minutes, or until okra is tender.
149
Spicy Chicken Cakes with Horseradish Aioli
Category: Poultry (P)
Source: Cooking Light, July 2006
Healthy Units: 5.5
Core: No
Servings: 4
Date: July 26, 2006
Quick and Easy
CL Notes: Aioli (ay-OH-lee) is a garlic mayonnaise from the Provence region in France
and a popular condiment there for meat and vegetables. It can be made in advance and
refrigerated. Total time: 45 minutes.
Em’s Notes: Not sure why CL is thinking that this takes 45 minutes. I know it took be just
under 30 minutes. Very tasty and very quick and easy.
Cakes: 2 large egg whites

2 (1 1/2-ounce) slices whole wheat 2 teaspoons canola oil
bread
1 pound skinless, boneless chicken Aioli:
breast 2 tablespoons low-fat mayonnaise
1/4 cup chopped fresh chives 2 teaspoons prepared horseradish
3 tablespoons low-fat mayonnaise 1 teaspoon bottled minced garlic
1 teaspoon Cajun seasoning 1/8 teaspoon salt
1/4 teaspoon salt
To prepare cakes, place bread in a food processor; pulse 10 times or until coarse
crumbs measure 1 cup (discard remaining breadcrumbs). Set breadcrumbs aside.
Place chicken in food processor; pulse until ground. Combine chicken, chives, 3
tablespoons mayonnaise, seasoning, 1/4 teaspoon salt, egg whites, and breadcrumbs
in a medium bowl; mix well (mixture will be wet). Divide mixture into 8 equal portions,
shaping each into a 1/2-inch-thick patty.
Heat oil in a large nonstick skillet over medium heat. Add patties; cook 7 minutes on
each side or until done.
To prepare aioli, combine 2 tablespoons mayonnaise and remaining ingredients in a

small bowl. Serve with cakes.
Yield: 4 servings (serving size: 2 chicken cakes and about 1 1/2 teaspoons aioli)
Cooking Light, JULY 2006
150
Apricot-Mustard Sauce
Category: Sauces
Source: Everyday Food, April 2006
Healthy Units: 0.6
Servings: 6
Posted by: MissVN
Date: July 26, 2006
Ingredients:
1/3 cup sour cream, light

1/3 cup Dijon mustard
3 tablespoons mustard, whole grain
2 tablespoons apricot jam
Instructions:
In a medium bowl, stir together sour cream, Dijon and whole grain mustard, and jam
until blended.
Serve with pork chops, grilled chicken or turkey cutlets.
Refrigerate, covered, up to 1 week.
Serving size: 2 tablespoons.
151
Sautéed Kale
Source: Gourmet 11/03; epicurious.com
HUs: 1 per serving with my changes
Core
Servings: 4
Posted by: Tracy (Nikkie1t)
July 27, 2006
My comments: I reduced the olive oil, and used a little cooking spray instead.
1 lb kale, tough stems and center ribs discarded and leaves cut into 1-inch-wide strips
(8 cups)
1 small red onion, halved lengthwise and thinly sliced crosswise
1 garlic clove, minced
Pinch of dried hot red pepper flakes
1 tablespoon red-wine vinegar, or to taste
1/4 teaspoon salt
Cook kale in a 6-quart pot of boiling salted water, uncovered, stirring occasionally, until
just tender, about 10 minutes, then drain in a colander.
Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking,
then sauté onion, stirring occasionally, until softened, 6 to 8 minutes. Add garlic and red
pepper flakes and sauté, stirring, until garlic is fragrant, about 1 minute. Reduce heat to
moderate, then add kale and cook, stirring occasionally, until heated through. Remove
from heat and stir in vinegar and salt.
Sautéed kale keeps, chilled in an airtight container, 3 days.
152
Apple, Grape and Blue Cheese Cole Slaw
Category: Sides
Source: My own
Healthy Units: 2
Servings: 8 (approx. 1 c.)
Posted by MRSCOUSCOUS
July 30, 2006
Ingredients
1 16 ounce package coleslaw mix
1 medium Fuji apple, julienned
1 cup red grapes, halved
3/4 cup plain low-fat yogurt
4 tablespoons red wine vinegar
2 tablespoons sugar
2 tablespoons water
1 teaspoon celery seed
1 teaspoon olive oil
Salt and pepper, to taste
1/2 cup blue cheese
Instructions:
In a large bowl, combine the coleslaw mix, apples and grapes. Combine lowfat yogurt,
vinegar, sugar, water, celery seed, olive oil and salt and pepper in a small bowl.
Add to coleslaw mixture. Add blue cheese; combine well. Chill for at least one hour.
153
Asparagus with Hot Bacon Dressing
Vegetable
Adapted from Cooks.com
Healthy Units 3
Servings 2
Posted by Cockermom13
July 30, 2006
Quick & Easy
2 slices bacon -- cooked & crumbled

1 tablespoon salad oil
1/4 cup vinegar -- use red wine or other vinegar
1/2 teaspoon sugar
1/4 tsp. white pepper
1 bunch asparagus
Cook bacon until very crisp, drain fat.
Add the remainder of the ingredients (except Asparagus) to the bacon and cook down to
a syrup.
Pour over warm asparagus and serve immediately.
Description:
"HUs 3"
-------------------
2g Protein; 3g Carbohydrate; trace Dietary Fiber; 5mg Cholesterol; 102mg Sodium.
Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 2 Fat; 0 Other Carbohydrates.
154
Garlic-Marinated Chicken with Grilled Potatoes
Category: Poultry
Source: Everyday Food Magazine, July/August 2006
Healthy Units: 8
Servings: 4
Posted by: MissVN
Date: July 30, 2006
Ingredients
1 1/2 pounds chicken breast

1/8 cup white wine vinegar
1 Tablespoon olive oil
3 cloves garlic, chopped
1/2 pound potatoes, small, red skinned
1/2 tablespoon butter
1 1/2 tablespoons fresh thyme, chopped
1/2 teaspoon salt
1/4 teaspoon ground pepper
Instructions
1. Heat grill to medium. Fold one 4-foot-long sheet of aluminum foil in half to make a
double-layer sheet. Place the potatoes on the double layer. Form a packet, folding foil
over potatoes and crimping edges to seal. Place on grill and cook, turning once, about
25 minutes until potatoes are tender. Remove from heat. Leave potatoes wrapped in foil
to keep warm. Raise grill heat to high and lightly oil grates.
2. Meanwhile, make marinade. In a large baking dish, whisk together oil, garlic, vinegar,
thyme, 1 teaspoon salt and 1/2 teaspoon pepper. Add chicken, turn several times to
coat. Let marinate at room temperature for at least 10 minutes and up to 30 minutes.
3. Lift chicken from marinade and grill until browned and cooked through, 2 to 3 minutes
per side. Remove from grill. Cover chicken with foil to keep warm.
4. Remove warm potatoes from foil. Transfer to a medium bowl, toss with butter and
season with salt and pepper.
155
Cajun Burgers
Category: SW (Sandwiches)
Source: WW magazine, July/Aug 2006
HU: 6-7.7
Servings: 4
Posted by CJMartin717 (Cindy)
July 30, 2006
WW note: Anaheim peppers are long, round-tipped chile peppers that can be green or red in
color. Both are on the mild side and become wonderfully sweet when grilled. If you can’t find
Anaheim peppers, bell peppers are a good substitute.
Cindy’s note: I cooked the onion, subbing Vidalia, and my burgers on an indoor GF grill. I sliced
and seeded the peppers and broiled them, skin side up, in a toaster oven before transferring to
a bowl and covering with plastic wrap. I omitted the tomato. NI does not include Andouille
sausage – the brand I bought added 1.7 points per serving.
2 Anaheim peppers ¼ pound Andouille sausage, finely chopped

1 poblano pepper (optional)
1 medium red onion, cut into ½-inch slices ½ teaspoon Cajun seasoning
2 tablespoons FF mayonnaise 4 green-leaf lettuce leaves
2 tablespoons Creole or whole-grain 4 tomato slices
mustard 4 whole-wheat hamburger buns, split and
1 scallion, finely chopped toasted
¾ pound lean ground pork
Spray a grill rack with nonstick cooking spray and prepare grill. Place peppers on grill rack and
grill, turning frequently, until blackened on all sides, about 10 minutes. Transfer to a medium
bowl; cover with plastic wrap and refrigerate until cool enough to handle, about 10 minutes.
Meanwhile, place the red onion on the grill rack and grill until tender and evenly charred, about
4 minutes on each side. Transfer to a bowl.
To make the sauce, combine the mayonnaise, mustard, and scallion in a small bowl.
Peel the blackened skin off the peppers. Core and seed them; cut into thin strips. Add to the red
onion; toss to combine.
Combine the pork, sausage, and Cajun seasoning in a medium bowl. Form into 4 ½-inch thick
patties. Spray the grill rack again with nonstick spray. Place patties on grill rack and grill until
instant-read thermometer inserted in the side of each patty registers 160°F, about 5 minutes on
each side.
Layer the lettuce, tomatoes, burgers and pepper mixture on the bottom of each bun. Cover with
the sauce and top halves of the buns.
Per serving (1 burger without sausage): 288 calories, 9 g fat, 3 g saturated fat, 0 g trans fat, 55
mg cholesterol, 482 mg sodium, 28 g carb, 5 g fiber, 25 g protein, 62 mg calcium.
156
Baked Cod Casserole
Category: Fish/Seafood
Source: Eating Well Website
Healthy Units: 6.84
Servings: 4
Posted by Classact75 (Eileen)
July 31, 2006
Eileen’s Notes: This was delicious with the layer of onions on the bottom and the crusty
bread and cheese topping. I subbed grouper for the cod but think it would work with any
white fish you like.

2 medium onions, very thinly sliced
1 cup dry white wine
1 1/4 pounds Pacific cod, cut into 4 pieces
2 teaspoons chopped fresh thyme
1/2 teaspoon kosher salt
1 1/2 cups finely chopped whole-wheat country bread (about 2 slices)
1 cup finely shredded Gruyere or Swiss cheese
Preheat oven to 400 F.
Heat 1 tablespoon oil in a large ovenproof skillet over medium-high heat. Add onions
and cook, stirring often, until just starting to soften, 5 to 7 minutes. Add wine; increase
heat to high and cook, stirring often, until the wine is slightly reduced, 2 to 4 minutes.
Place cod on the onions and sprinkle with thyme, salt and pepper. Cover the pan tightly
with foil; transfer to the oven and bake for 12 minutes.
Toss the bread with the remaining 1 tablespoon oil, paprika and garlic powder in a small
bowl. Spread the bread mixture over the fish and top with cheese. Bake, uncovered,
until the fish is opaque in the center, about 10 minutes more.
NUTRITIONAL INFORMATION
carbohydrate; 29 g protein; 4 g fiber; 414 mg sodium.
157
Cranberry Bog Turkey Burgers with Cranberry Mayo
Source: WW Website
Servings 4
HUs: 4 (without roll)
Posted by: Andie (andiette)
July 31, 2005
Burgers were really good. I served them on light English muffins, but a roll would be
good, too. Original recipe called for 16 oz ground turkey, but to keep the points lower, I
ground my own.
16 oz turkey breast
1 small apple
1 small onion
1 small stalk celery
1 ½ tsp poultry seasoning
1 tsp salt
½ tsp black pepper
Pam
½ C Ocean Spray Whole Berry Cranberry sauce
1/8 C light mayo
lettuce
Grind turkey with meat grinder or food processor. Chop apples (with skin on), onion and
celery to fine dice and add to ground turkey. Add poultry seasoning, salt and pepper.
Mix and form into 4 patties.
Preheat large skillet or griddle pan to medium high heat. Spray with Pam. Cook patties
5-6 minutes on each side.
Mix together cranberry sauce and mayo. Spread each roll with ¼ cranberry mayo add
lettuce and burger.
158
Seared Chicken with Tomatillo-Avocado Salsa
Main Dishes/Poultry
CL June 2006
Healthy Units 4
Core: yes
Servings 4
Posted by MRSCOUSCOUS (Lesley)
July 31, 2006
CL's notes: ix the salsa first so the flavors have time to develop. Serve with baked
tortilla chips, reduced-fat sour cream, and frozen margaritas for a quick, festive dinner.
My notes: I subbed red onion for radish, which was a good move. I served with a plain
ear of corn on the cob and the Apple-Grape-Blue Cheese Slaw (page 3225) for a very
satisfying 7-point meal!
Ingredients
4 ounces tomatillos (3 tomatillos)
3/4 cup peeled chopped avocado
1/3 cup sliced radish
1/4 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
Cooking spray
1 1/2 teaspoons poultry seasoning
Instructions:
Discard husks and stems from the tomatillos, and finely chop. Combine tomatillos and
the next 6 ingredients (through pepper) in a medium bowl.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
Sprinkle chicken evenly with seasoning. Add chicken to pan; cook 3 minutes. Turn
chicken over. Reduce heat, and cook 5 minutes or until done. Serve chicken with
tomatillo mixture.
Yield: 4 servings (serving size: 1 chicken breast half and 1/2 cup tomatillo mixture)

CALORIES 199(28% from fat); FAT 6.2g (sat 1.2g,mono 3.1g,poly 1g); PROTEIN 30.5g;
CARBOHYDRATE 4.9g
159
Chipotle Chicken Taco Salad
Main Dish Salad
Source: Cooking Light August 2006 p 180
Healthy Units (WW Points): 5
Core: + FP (Optional) Use ff sour cream and it's core
Servings: 5
Posted by JJ (Dibranchia)
Date: 8/1/06
CL: The creamy dressing mellows the heat from the chiles. Add a spoonful of adobo sauce for a
spicier salad. Kidney or pinto beans also taste great in this dish.
My notes: I made my own baked tortilla chips this morning (before it got really hot) and I
sprinkled them with some seasoning I found in the Hispanic section at the grocery store. I
sprayed with Pam, and then sprinkled with the chili powder, salt and lemon seasoning. YUM! I
didn't mix the lettuce in with everything else, that way I could save the leftovers easier. I also
didn't serve with the watermelon-mango salad. Just ate watermelon plain.
Dressing: 2 cups chopped roasted skinless,

1/3 cup chopped fresh cilantro boneless chicken breasts (about 2)
2/3 cup light sour cream 1 cup cherry tomatoes, halved
1 tablespoon minced chipotle chile, 1/2 cup diced, peeled avocado
canned in adobo sauce 1/3 cup thinly vertically sliced red onion
1 teaspoon ground cumin 1 (15 ounce) can black beans, rinsed
1 teaspoon chili powder and drained
4 teaspoons fresh lime juice 1 (8 1/4 ounce) can no-salt-added
1/4 teaspoon salt whole-kernel corn, rinsed and drained
Salad:
4 cups shredded romaine lettuce
To prepare dressing, combine first 7 ingredients, stirring well.

To prepare salad, combine lettuce and remaining ingredients in a large bowl. Drizzle
dressing over salad, toss gently to coat. Serve immediately.
Serve with: Baked tortilla chips

Watermelon-Mango Salad: Combine 2 cups cubed seeded watermelon and 1 cup sliced
peeled mango in a medium bowl. Combine 1 1/2 tablespoons fresh lime juice, 2
teaspoons honey and 1/4 teaspoon salt, stirring with a whisk. Drizzle juice mixture over
fruit, toss gently to coat. Sprinkle with 1 teaspoon chopped fresh mint.
Calories 249 (30% from fat), fat 8.2g (sat 2.8g, mono 2.9g, poly 0.7g), prot 23.3.g, carb 25.1g,
fiber 7 g, chol 50 mg, iron 2.2 mg, sod 650mg, calc 105 mg
160
Broccoli and Parmesan Casserole
Category: Vegetables
Source: CL August 20006
Healthy Units: 2.77
Servings: 8 (about 1 cup)
August 2, 2006
Posted by Eileen (Classact75)
CL Notes: Broccoli is one of the best vegetable sources of calcium and paired with a
béchamel sauce thickened with cheese boosts the calcium even more.
Eileen’s Notes: I liked the fresh broccoli, light sauce, and crisp topping of this dish. I
subbed red roasted peppers for the pimento and will add sautéed onions to the sauce
the next time.
8 cups coarsely chopped broccoli florets extrasharp cheddar cheese

(about 2 pounds) 1/2 cup (2 ounces) grated Parmesan
1/3 cup all-purpose flour (about 1 1/2 cheese, divided
ounces) 2 tablespoons diced pimientos, drained
1/4 teaspoon salt 1/4 teaspoon freshly ground black
1/4 teaspoon dry mustard pepper
1 1/2 cups fat-free milk Cooking spray
1 cup fat-free, less-sodium chicken 12 garlic melba toast rounds
broth
1 cup (4 ounces) reduced-fat shredded
Preheat oven to 400°. Cook broccoli in boiling water 3 minutes or until crisp-tender;
drain.
Lightly spoon flour into a dry measuring cup, and level with a knife. Place flour, salt, and
dry mustard in a large, heavy saucepan over medium heat; gradually add the fat-free
milk and chicken broth, stirring with a whisk until blended. Cook for 8 minutes or until it
is thick, stirring constantly. Remove from heat, and add shredded cheddar cheese and 6
tablespoons of grated Parmesan cheese, stirring until melted. Stir in pimientos and
pepper. Add broccoli, tossing to coat. Spoon the broccoli mixture into a 13 x 9-inch
baking dish coated with cooking spray.
Place garlic Melba toast rounds in a food processor; pulse 10 times or until coarse
crumbs measure 1 cup. Combine toast crumbs and the remaining 2 tablespoons
Parmesan cheese, and sprinkle evenly over broccoli mixture. Spray top of casserole
lightly with cooking spray. Bake at 400° for 15 minutes or until bubbly. Let stand for 5
minutes before serving.
CALORIES 154(30% from fat); FAT 5.1g (sat 3g,mono 0.5g,poly 0.3g); PROTEIN 11.9g;
161
CARBOHYDRATE 16.6g
Spicy Chicken with Poblano Peppers and Cheese

Healthy Units: 6.75
Core: No
Servings: 4
Date: August 2, 2006
CL Notes: "This family favorite changes a bit every time I make it." -Jean Hardin,
DeSoto, TX
Em’s Notes: I had some banana peppers to use up, so I subbed those for the bell
pepper. One was really pretty hot, which gave this dish a kick. I will probably double the
amount of salsa the next time.
4 poblano chiles, halved and seeded 1/2 teaspoon ground cumin

2 cups chopped cooked chicken breast 1/2 teaspoon paprika
1 cup (4 ounces) reduced-fat shredded 1/2 teaspoon freshly ground black
cheddar cheese pepper
1 cup fresh corn kernels (about 2 ears) 1/2 teaspoon bottled minced garlic
1/2 cup chopped onion 1/4 cup bottled salsa
1/2 cup chopped zucchini Cooking spray
1/2 cup chopped red bell pepper 3/4 cup crushed baked tortilla chips,
2 tablespoons finely chopped fresh divided
cilantro
Preheat broiler.
Place poblano chile halves, skin sides up, on a foil-lined baking sheet, and flatten with
hand. Broil 8 minutes or until blackened. Place peppers in a zip-top plastic bag; seal.
Let stand 15 minutes. Peel and discard skins.
Reduce oven temperature to 375°.
Combine chicken and next 11 ingredients (through garlic) in a large bowl; stir in salsa,
stirring until well combined.
Place poblano peppers, cut sides up, in an 11 x 7-inch baking dish coated with cooking
spray; top evenly with 1/4 cup chips. Spoon the chicken mixture evenly over chips;
sprinkle with remaining 1/2 cup chips. Lightly coat chips with cooking spray. Bake at
162
375° for 20 minutes or until cheese melts and casserole is heated through.
Yield: 4 servings (serving size: 2 chile halves)

CHOLESTEROL 80mg; CALCIUM 256mg; SODIUM 688mg; FIBER 4.2g; IRON 2mg;
CARBOHYDRATE 25.2g
White and Wild Rice Salad
Family Circle Magazine
Servings: 12
Healthy Units: 3.5
August 6, 2006
Original recipe called for double the oil. I reduced the oil and upped the preserves from
1/4 cup to 1/3. Leftovers tasted as good (if not better) after the flavors had a chance to
meld.
2/3 cup wild rice

1 1/2 cups long-grain white rice
8 ounces snow peas -- cut in half crosswise
1/2 teaspoon salt
3 tablespoons vegetable oil
1/3 cup apricot preserves
1 whole red pepper -- cut in 1/2-inch pieces
2 whole scallions -- trimmed and sliced
Cook wild rice according to package directions. Drain and spread out on a baking sheet
to cool. While wild rice is cooling, cook white rice according to package directions. Drain
and spread out on a baking sheet to cool.
Bring a medium-size saucepan of water to a boil. Add snow peas and cook for 3
minutes or until crisp tender. Drain and rinse under cold water.
In a small bowl, whisk together vinegar salt and pepper. Gradually whisk in oil. Whisk in
preserves until mixture is smooth.
In a large bowl gently combine wild and white rices, snow peas and red pepper. Add
dressing and gently stir to coat. Sprinkle scallions on top and serve.
Can be made ahead; cover and refrigerate for a day or two. Let come to room
temperature before serving.
163
Exchanges: 1 1/2 Grain(Starch); 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other
Carbohydrates.
164
Strozzapretti with Cheese & Green Peppercorns
(Pasta)
Source: adapted from "Vegetarian Times", July/August 2006
HU: 7
Serves: 4
August 8, 2006
Cindy's Comments: I halved the recipe and reduced amounts of pine nuts, cheese, and
olive oil. Original recipe was more than 9 HUs per serving. I warmed my leftovers in a
microwave and the dish was still delicious.
3 tablespoons pine nuts

2 ounces Romano cheese
1/4 cup mint leaves -- minced
2 1/2 teaspoons olive oil
2 teaspoons green peppercorns -- brined, drained
8 ounces pasta
2 cups zucchini -- grated
1 clove garlic -- minced
2 tablespoons mint leaves -- minced
Toast pine nuts in small skillet over medium heat 3-4 minutes or until browned and
fragrant, shaking often.
Blend cheese, 1/4 cup mint, oil and peppercorns in a food processor until peppercorns
are broken up. Season to taste with salt and pepper.
Cook pasta according to package directions. Drain.
Meanwhile, combine zucchini, garlic and mint sauce in a large serving bowl.
Toss hot pasta with sauce, stir in pine nuts and remaining mint.
Per Serving: 347 Calories; 11g Fat (28.1% calories from fat); 15g Protein; 48g
Carbohydrate; 4g Dietary Fiber; 15mg Cholesterol; 180mg Sodium. Exchanges: 3
Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 1 1/2 Fat.
NOTES: Strozzapretti is a type of pasta with curved, medium-length strands. Substitute

penne or fusilli if you can't find it.
165
Zucchini-Potato Latkes with Tzatziki
Category: Vegetarian/Meatless (VG)
Healthy Units: 6.7
Core: No
Servings: 4
Quick and Easy
EW Notes: Tzatziki, a flavorful Greek yogurt sauce laced with cucumber, is a tangy
accompaniment for these high-fiber latkes. Make it a Meal: Enjoy with sliced fresh tomatoes and
a few kalamata olives or put patties and tzatziki (yogurt sauce) in pita pockets for lunch on the
go.
To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear bread into pieces and
process in a food processor into coarse crumbs. One slice makes about 1/3 cup crumbs. Note:
Shredded cooked potatoes can be found in the refrigerated produce section or dairy section of
most supermarkets.
Em’s Notes: This is very quick and easy if you use the pre-cooked, shredded potatoes from the
POG. The tzatziki sauce is a wonderful compliment to the latkes.
1 pound zucchini, shredded 1/2 teaspoon freshly ground pepper, divided

2 cups shredded cooked potato (I cooked
and shredded my own potatoes) 2 tablespoons extra-virgin olive oil, divided
2 medium shallots, minced, divided 1 cup low-fat plain yogurt (I used fat-free
1 egg, beaten Greek yogurt)
2 cups fresh whole-wheat breadcrumbs 1/2 medium cucumber, peeled, seeded and
1/2 cup crumbled reduced-fat feta cheese shredded
2 tablespoons chopped fresh dill, divided 1 tablespoon red-wine vinegar
1/2 teaspoon salt, divided
1. Preheat oven to 450° F. Coat a baking sheet with cooking spray.

2. Toss zucchini, potato, 3 tablespoons shallot and egg in a large bowl. Add breadcrumbs, feta,
1 tablespoon dill, 1/4 teaspoon salt and 1/4 teaspoon pepper; toss to combine. Form the
mixture into 12 patties.
3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 6 patties, cover
and cook until crispy and browned on one side, 2 to 5 minutes. Carefully transfer the latkes
to the prepared pan, browned-side down. Repeat with the remaining 1 tablespoon oil and
patties.
4. Transfer the latkes to the oven and bake until firm and heated through, 10 to 12 minutes.
5. Meanwhile, prepare tzatziki: Combine yogurt, cucumber, vinegar, the remaining minced
shallot, 1 tablespoon dill and 1/4 teaspoon each salt and pepper in a small bowl. Serve the
latkes with the tzatziki on the side.
Per serving: 325 calories; 12 g fat (3 g sat, 6 g mono); 62 mg cholesterol; 45 g carbohydrate; 14 g

protein; 10 g fiber; 689 mg sodium; 560 mg potassium.
Nutrition bonus: Vitamin C (35% daily value), Zinc (33% dv), Calcium (30% dv), Magnesium (25% dv).
Exchanges: 2 starch, 1 1/2 vegetables, 1/2 low fat milk, 1 1/2 fat , 2 Carbohydrate Servings
166
Zucchini Bisque
(Soup)
Recipe By: adapted from a Great American Recipes card
HU: 1.9
Servings: 4
August 9, 2006
1 1/2 pounds zucchini -- unpeeled, thinly sliced

1/2 cup chopped onion
2 tablespoons light butter
2 1/2 cups nonfat chicken broth -- low sodium
1/2 teaspoon dried basil
1/2 teaspoon nutmeg
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1 cup fat free half-and-half
2 medium green onions -- sliced
Sauté onion in butter until golden. Add zucchini, chicken broth, and seasonings.
Simmer, uncovered, 15 minutes.
Puree in a food processor or blender in two batches. Return puree to pan.
Stir in half-and-half, heat to steaming. Garnish with green onion.
Grain(Starch); 1 Lean Meat; 1 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat.
167
Grilled Bacon Wrapped Pork Tenderloin Steaks
Category: Main Dish
Source: Chef Dan Eaton on Time-Warner News
HU: 7
Servings: 4
Posted by: PoisonQueen (Laurie)
Date: 8/14/06
Quick and Easy
Ingredients:
1 lb. pork tenderloin -- sliced 1" thick

6 bacon strips -- *see Note
Balsamic-Maple Glaze (comp page 3240)
Instructions:
1. Slice tenderloin into 8 steaks.

2. Wrap each steak with 1 slice bacon and secure with a toothpick.
3. Grill over hot coals, first crisping the bacon by placing the steaks on end and turning
frequently. When the bacon is crisped, lay the steaks flat and grill 3-4 minutes/side.
4. Brush with Balsamic- Maple glaze and cook another minute or 2/side, or until done.
Exchanges: 4 Lean Meat; 0 Fruit; 1/2 Fat; 2 Other Carbohydrates.
NOTES: You need 1 strip of bacon for each steak, but 3/4 of a strip is more than enough
to go around. I used 8 strips, and cut off 1/4 of each for this recipe and used the short
ends for another recipe. This equals 6 strips, so I stated 6 strips in the recipe, so MC
could calculate the NI.
I made this recipe and was amazed at how easy it was and how delicious. Definitely
company-worthy.
Dana grilled some peach halves that he also used the glaze on and I served it with plain
jasmine rice.
The Piwinski family gave it the rare "4 Thumbs Up" rating!
168
Balsamic-Maple Glaze
Category: Sauces
Source: Chef Dan Eaton
HU: 1
Servings: 10
Posted by: PoisonQueen (Laurie)
Date: 8/14/06
Quick & Easy
Ingredients:
1/2 Cup Balsamic vinegar
1/2 Cup maple syrup
Instructions:
Mix together in a small saucepan and boil until reduced by half.
Per Serving (excluding unknown items): 43 Calories; trace Fat (0.6% calories from fat);
Exchanges: 0 Fruit; 1/2 Other Carbohydrates.
169
Black Bean Stew
Category: Soups/Stews (ST)
Source: Cooking Light, August 2003
Healthy Units: 6.5
Core: Yes (core+0)
Servings: 2
Quick and Easy
CL Notes: When you need something easy that uses items you already have, try this
hearty stew. Dawn McGreevey keeps Israeli couscous in her pantry, so we've used it in
place of more traditional white rice.
Em’s Notes: this only uses ½ a can of the black beans, so plan for something else that
uses black beans. I had to cook this about 10 minutes longer than the recipe said for the
Israeli couscous to be done, but it was still a very quick and easy recipe.
2 teaspoons olive oil

1/3 cup uncooked Israeli couscous
1 cup fat-free, less-sodium chicken broth
1 cup canned black beans, drained
1 teaspoon minced canned chipotle chile in adobo sauce
1 (14.5-ounce) can stewed tomatoes, undrained
1 tablespoon sliced green onions
1 tablespoon low-fat sour cream
Heat oil in a medium saucepan over medium heat. Add 1/2 cup onion and couscous;
cook 5 minutes, stirring frequently. Add broth; bring to a boil. Cover, reduce heat, and
simmer 5 minutes.
Add beans, chipotle chile, and tomatoes; cover and simmer 4 minutes or until the
couscous is tender. Serve with green onions and sour cream.
Yield: 2 servings (serving size: 1 1/2 cups stew, 1 1/2 teaspoons green onions, and 1
1/2 teaspoons sour cream)
CHOLESTEROL 3mg; CALCIUM 162mg; SODIUM 1140mg; FIBER 10.1g; IRON
170
Mary's Zucchini with Parmesan
Healthy Units: 1.5
Core: No
Servings: 4
Quick and Easy
EW Notes: This is how our Test Kitchen Manager's mom prepares her just-picked
zucchini. Simple and delicious, the almost caramelized zucchini are topped with a
Parmesan crust. Serve Mary's zucchini like a wedge of pizza, straight from the pan, with
the cheese-side up.
Em’s Notes: Very cheesy and very tasty.
2 teaspoons extra-virgin olive oil

2 pounds zucchini (about 4 medium), sliced 1/4 inch thick
1/8 teaspoon salt
Freshly ground pepper to taste
1/2 cup finely shredded Parmesan cheese (1 ounce)
Heat oil in a large nonstick skillet over medium heat. Add zucchini and cook, stirring
every 2 to 3 minutes, until tender and most of the slices are golden brown, about 25
minutes. Reduce heat to medium-low, sprinkle with salt and pepper; stir to combine.
Sprinkle with cheese, cover and cook until the cheese is melted, 1 to 2 minutes more.
Serve warm.
Per serving: 82 calories; 5 g fat (1 g sat, 2 g mono); 5 mg cholesterol; 8 g carbohydrate;

5 g protein; 3 g fiber; 204 mg sodium. 1/2 Carbohydrate Serving
171
Hominy-Pinto Burgers with Roasted Poblano Chiles
Cooking Light August 2006
HU: 10 (or 7, see my comments)
Servings: 4 - 6
Posted by Scarehair (Carrie)
August 15, 2006
CL Comments: For an easy side, combine fresh corn, chopped avocado, red onion,
cilantro, and fresh lime juice. If you can't find masa harina, substitute dry polenta or
cornmeal.
My comments: These are huge! You could easily make 6 burgers instead of 4 and lower
the HUs down to 7. I finished mine on a high heat for a better crust. There is no way my
kids would eat roasted poblano chiles, but we used tomatillo salsa mixed with sour
cream for a tasty topping. This was the first veggie burger to get my firstborn's approval
rating. These burgers go great with Spicy Sweet Potato Wedges and fresh fruit.
2 poblano chiles 3/4 cup masa harina, divided

Cooking spray 1 tablespoon canola oil
1 cup chopped onion 3/4 cup (3 ounces) shredded Monterey
2 garlic cloves, minced Jack cheese with jalapeño peppers
1/4 teaspoon salt 2 tablespoons reduced-fat sour cream
1 (15.5-ounce) can pinto beans, rinsed 2 tablespoons low-sodium salsa
and drained 4 (1 1/2-ounce) whole wheat hamburger
1 (15-ounce) can hominy, rinsed and buns, toasted
drained
Preheat broiler.
Place chiles on a foil-lined baking sheet; broil 3 inches from heat 8 minutes or until
blackened and charred, turning after 6 minutes. Place in a heavy-duty plastic bag; seal.
Let stand 15 minutes. Peel and discard skins. Cut each chile lengthwise into 4 strips;
discard seeds.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add
onion and garlic; sauté 5 minutes. Place onion mixture, salt, beans, and hominy in a
food processor; pulse until coarsely ground. Combine bean mixture and 1/2 cup masa in
a medium bowl. Divide bean mixture into 4 equal portions, shaping each into a 1/2-inch-
thick patty. Place remaining 1/4 cup masa in a shallow dish; dredge patties in masa.
Heat oil in skillet over medium heat. Add patties to pan; cook 4 minutes. Turn patties
over. Top each patty with 3 tablespoons cheese; cook 4 minutes.
Combine sour cream and salsa in a small bowl. Spread 1 tablespoon sour cream
mixture on top half of each bun. Place patties on bottom halves of buns; top each
serving with 2 pepper strips. Cover with tops of buns.
CHOLESTEROL 25mg; CALCIUM 234mg; SODIUM 864mg; FIBER 11g; IRON 4.9mg; CARBOHYDRATE
172
71.5g
173
Grilled Lemon-Basil Tofu Burgers
Vegetarian/Meatless
Cooking Light August 2006
HU: 6.25
Core +1 (see ingredient list for more detail) counts as 1/2 oil
Servings: 6
Posted by: Shari (walkmuch)
8/16/2006
CL notes: Marinated tofu slices acquire a golden crust when grilled; the olive-garlic mayonnaise
on the sandwich adds a Mediterranean flavor. Serve with grilled asparagus.
My notes: The only thing I'd change is I'd press the tofu a bit before marinating. They were good
but a bit too moist as a burger (although I pan sautéed mine instead of grilling so maybe that's
why). DH had his in a pita and I had mine without bread. I missed the part about watercress but
that would add a nice peppery touch. Also, the dressing is nice on its own
1/3 cup finely chopped fresh basil Cooking spray

2 tablespoons Dijon mustard 1/3 cup finely chopped pitted kalamata
2 tablespoons honey (.25pts/serving for olives
core) 3 tablespoons reduced-fat sour cream
2 teaspoons grated lemon rind (use fat-free for core)
1/4 cup fresh lemon juice 3 tablespoons light mayonnaise
1 tablespoon extravirgin olive oil (.75pts/serving for core)
1/2 teaspoon salt 6 (1 1/2-ounce) hamburger buns (omit
1/4 teaspoon freshly ground black for core)
pepper 6 (1/4-inch-thick) slices tomato
4 garlic cloves, minced and divided 1 cup trimmed watercress
1 pound firm or extra-firm tofu, drained
Combine first 8 ingredients and 3 garlic cloves in a small bowl. Cut tofu crosswise into 6
slices. Pat each square dry with paper towels. Place tofu slices on a jellyroll pan. Brush
both sides of tofu slices with lemon juice mixture; reserve remaining juice mixture. Let
tofu stand 1 hour.
Prepare grill.
Place tofu slices on grill rack coated with cooking spray; grill for 3 minutes on each side.
Brush tofu with the reserved juice mixture.
Combine remaining 1 minced garlic clove, chopped olives, sour cream, and mayonnaise
in a small bowl; stir well. Spread about 1 1/2 tablespoons mayonnaise mixture over
bottom half of each hamburger bun; top each serving with 1 tofu slice, 1 tomato slice,
about 2 tablespoons watercress, and top half of bun.

174
CHOLESTEROL 5mg; CALCIUM 101mg; SODIUM 743mg; FIBER 1.5g; IRON 2.4mg; CARBOHYDRATE
34.5g
175
Balsamic Dressed Roasted Beets
Source: Cooking Light Nov 2005

Healthy Units: 1
Servings: 8 (about ½ cup)
August 18, 2006
A simple sweet-and-sour dressing complements earthy roasted beets. Its bright flavors
make this dish a fitting accompaniment for roasted meats.
Amy’s Notes: A simple dish to make that is full of flavor. The leftovers tasted even better.
I couldn’t find the Anise and skipped that ingredient. I plan on making this for Holiday
dinners; the beets can be roasted ahead of time and then completed the day of the
meal.
6 medium beets (about 2 ½ pounds)

1/2 cup fresh orange juice
1/4 cup balsamic vinegar
1 tablespoon sugar
1 star anise
1/2 teaspoon salt
Preheat oven to 400°.
Leave root and 1 inch of stem on beets; scrub with a brush. Wrap beets in foil. Bake at
400° for 1 hour or until tender. Cool beets to room temperature. Peel and cut each beet
into 8 wedges.
Combine juice, vinegar, sugar, and star anise in a small saucepan; bring to a boil. Cook
until reduced to 1/3 cup (about 10 minutes). Discard star anise. Combine beets, vinegar
mixture, salt, and pepper; toss well.
Calories 79; fat 0.3g; fiber 4g;
176
Strawberry Cream Cupcakes
HU: 3
Serves: 24 (18 servings @ 4 HUs)
Posted by Suzfehr (Suzanne)
August 19, 2006
18 1/4 ounce white cake mix

1 1/3 cups water
3 egg whites
2 tablespoons light butter -- melted
2 teaspoons almond extract
2 teaspoons vanilla extract
16 ounces strawberries -- coarsely chopped, or 12 oz fresh raspberries
1 cup heavy whipping cream
1/4 cup powdered sugar -- plus additional for dusting
4 ounces fat-free cream cheese
Line 18 (or 24) muffin cups with muffin papers. Preheat the oven to 350 degrees F.
Using an electric mixer, beat the cake mix, water, egg whites, melted butter, almond
extract, and vanilla extract in a large bowl for 2 minutes, or until the batter is well
blended. Using about 1/3 cup of batter for each cupcake, spoon the batter into the
prepared muffin cups.
Bake the cupcakes until they are very pale golden on top, about 15 minutes. Cool the
cupcakes completely on a cooling rack.
Using a fork, coarsely chop or mash strawberries or raspberries in a medium bowl. Beat
the cream and 1/4 cup of powdered sugar in a large bowl until firm peaks form. Beat
cream cheese separately until soft, and then add to whipped cream. Fold the mashed
berries into the whipped cream.
Remove the muffin papers from the cupcakes and cut the tops off of each cupcake.
Spoon the berry whipped cream atop the cupcake bottoms. Place the cupcake tops on
the cupcakes. Dust with more powdered sugar and serve with the remaining berries.
177
Spicy Mushrooms
Source: Cooking Light, June 1996
Healthy Units: 1
Servings: 6 (1/2 cup)
August 19, 2006
Quick & Easy
Eileen’s Notes: I don’t like shiitake mushrooms so I used 8 oz. sliced button and 8 oz.
sliced portobello mushrooms instead. I’ll be adding chopped shallot to the recipe next
time.
1 (3 1/2-ounce) package shiitake mushrooms

2 teaspoons dark sesame oil
1 tablespoon minced peeled ginger
1 teaspoon chili paste with garlic
8 oz. sliced button mushrooms
6 oz sliced portobello mushrooms
1 tablespoon hoisin sauce
1 tablespoon rice vinegar
1 tablespoon low-sodium soy sauce
2 teaspoons molasses
Remove stems from shiitake mushrooms; discard. Slice shiitake mushroom caps; set
aside.
Heat oil in a large nonstick skillet over medium heat. Add ginger, chili paste, and garlic;
sauté 1 minute. Add shiitake mushroom caps, button mushrooms, and portobello
mushrooms; sauté 3 minutes. Add remaining ingredients; cook 1 minute or until sauce
thickens. Serve warm, at room temperature, or chilled.

CHOLESTEROL 0.0mg; CALCIUM 12mg; SODIUM 160mg; FIBER 1.2g; IRON 1.2mg;
CARBOHYDRATE 7.9g
178
Spicy Broccoli
Source: WW RRB
Healthy Units: 1.5
Servings: 4
August 19, 2006
Quick & Easy
Eileen’s Notes: I adapted this from a green bean recipe and subbed broccoli. I liked it
hot but actually preferred it cold. A double portion served chilled with Chinese noodles
was a great summer lunch. The points shown only reflect the recipe – not the noodles.
1 pound fresh broccoli

1 1/2 tsp dark sesame oil
1 small onion, thinly sliced
1 small sweet red pepper, sliced
3 clove garlic, minced
1/4 tsp crushed red pepper flakes
1 tsp fresh ginger
1 small orange
2 Tbsp hoisin sauce
Chop the broccoli into bite sized florets. Steam broccoli florets, 3 minutes, covered.
Rinse in cool water, drain.
Place a large skillet over high heat. Add oil, then onion and bell pepper, stir fry 1-2
minutes. Add garlic, crushed pepper, ginger, broccoli, and stir-fry 1 minute more.
Squeeze orange juice over pan, add hoisin sauce and toss to evenly coat.

CALORIES 108; FAT 2g; PROTEIN 5g; CHOLESTEROL trace; SODIUM 676mg; FIBER
6g; CARBOHYDRATE 19g
179
Marinated Cucumbers
Source: CL August 2006
Healthy Units: 0.5
Servings: 4
August 19, 2006
Quick & Easy
Eileen’s Notes: I peel the cucumber and have made it with the English cucumber and
deseeded regular cucumbers. It just keeps getting better each day as it marinates in the
fridge.
2 cups thinly sliced English cucumber

3 T rice vinegar
1 ½ tsp sugar
½ tsp dark sesame oil
1/4 tsp salt
1/4 tsp crushed red pepper
Mix the vinegar through red pepper and whisk to combine. Pour the marinade over the
sliced cucumbers; cover and chill.

CALORIES 40; FAT 1g; PROTEIN 7g; CHOLESTEROL 0.0mg; SODUIM 267 mg;
FIBER 2g
180
Sautéed Tilapia with Honey-Scallion Dressing
Cooking Light, AUGUST 2006
Healthy Units: 5
Serves: 4
Posted by: Suzfehr (Suzanne)
8/19/06
Dressing:
2 1/2 tablespoons fresh lemon juice
2 tablespoons chopped green onions
1 tablespoon honey
1 teaspoon bottled ground fresh ginger (such as Spice World)
1/4 teaspoon dark sesame oil
Fish:
1 tablespoon canola oil
4 (6-ounce) tilapia fillets (I used orange roughy)
1/2 teaspoon salt
4 cups gourmet salad greens (I used a mix of bagged mixed greens and a handful of
bibb lettuce). I also added halved baby yellow pear tomatoes and slivers of red onion).
To prepare dressing, combine first 6 ingredients in a bowl, stirring well with a whisk.
To prepare fish, heat canola oil in a large nonstick skillet over medium-high heat.
Sprinkle fish evenly with salt and pepper. Add fish to pan; cook 3 minutes on each side
or until fish flakes easily when tested with a fork or until desired degree of doneness.
Arrange 1 cup greens on each of 4 plates. Top each serving with 1 fish fillet; drizzle with
2 tablespoons dressing.
181
Sesame Red Lentils
Category: Vegetarian (VG)
Healthy Units: 3.5
Core: Core+0.5
Servings: 4
CL Notes: Lentils and sesame seeds combine in this savory, nutty side dish to provide
about 10 percent of daily magnesium needs.
Em’s Notes: I served this over some brown rice.
2 teaspoons peanut oil

1 teaspoon dark sesame oil
1/2 cup finely chopped shallots (about 4 medium)
2 cups dried small red lentils
1 1/2 cups water
2 tablespoons low-sodium soy sauce
1/4 teaspoon salt
1 (14-ounce) can fat-free, less-sodium chicken broth
1 cup thinly sliced green onions
1 tablespoon sesame seeds, toasted
Heat oils in a medium saucepan over medium heat. Add shallots; cook 3 minutes or
until tender. Add lentils, 1 1/2 cups water, soy sauce, salt, and broth; bring to a boil.
Cover, reduce heat, and simmer for 20 minutes or until lentils are tender, stirring
occasionally. Stir in green onions. Sprinkle with sesame seeds.
Yield: 8 servings (serving size: 1/2 cup)
CALORIES 210(14% from fat); FAT 3.3g (sat 0.4g,mono 1g,poly 0.9g); PROTEIN 14.3g;
CARBOHYDRATE 31.5g
182
Apple, Potato, And Onion Gratin
Vegetable-potatoes
Based on recipe by Bon Appétit - Menus - February 2005
(http://www.epicurious.com/recipes/recipe_views/views/231602)
HU - 4
Core + .7
Makes 8 servings
Posted by Shari (walkmuch)
8/20/2006
My notes, I cut way back on butter using on 1T (as opposed to 12) while carmelizing the
onions. See URL for original recipe (has more salt, sugar, and butter). Nutritionals are
with my changes. Mine didn't brown very much on top but it was still very good.
This gratin is unusual for having no cream or cheese — letting the lovely seasonal
flavors of the produce shine through.
1T butter
2 pounds onions, sliced
1-2 tablespoons (packed) chopped fresh thyme
3 tsp fine sea salt **I used 1tsp table and 2tsp kosher**, divided
2/3 cup water
2/3 cup dry white wine
2 tsp sugar
2 1/2 pounds Yukon Gold, yellow Finn, or German Butterball potatoes, peeled, cut into
1/4-inch-thick rounds (I used white and red)
2 pounds tart apples (such as Granny Smith, Pippin, or Pink Lady), peeled, halved,
cored, cut into 1/4-inch-thick slices (I used early Macintosh and an early green apple)
Preheat oven to 400°F. Spray a 13x9x2-inch glass or ceramic baking dish. Add onions,
thyme, and 1 teaspoon salt; sauté until onions are translucent, about 10 minutes.
Increase heat to medium-high; sauté until onions are tender and begin to color, about 8
minutes longer. Add 1T butter about halfway through sauté. Remove from heat. Add
water, wine, 2tsp salt (kosher) and sugar to skillet; stir and swirl skillet to combine. Bring
to boil. Cool onion mixture to lukewarm.
Combine potatoes, apples, and onion mixture in large bowl; toss gently to blend.
Transfer to prepared baking dish, spreading evenly. Cover with foil, shiny side down
(recipe said to cover with parchment, then foil but I didn't have any). Bake gratin until
potatoes are tender, about 55 minutes. Uncover and bake until top browns and juices
bubble thickly, about 20 minutes longer. (Can be made 6 hours ahead. Let stand
uncovered at room temperature. Re-warm, loosely covered with foil, in 300°F oven for
20 minutes.) Let gratin stand 15 minutes before serving.
Master Cook calculations - Per Serving: 228 Calories; 2g Fat (7.4% calories from fat); 4g Protein; 48g
Carbohydrate; 6g Dietary Fiber; 4mg cholesterol; 829mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2
Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates.
183
Penne with Roasted Vegetables and Goat Cheese
Source: Cooking Light, MAY 1997
HU: 7.25
Servings: 4 (see my note)
Posted by: CJMartin717 (Cindy)
August 20, 2006
Cindy's Notes: I halved the recipe and got 3 good-size servings at 4.8 pts each. I also
used Barilla Plus Penne; but did not recheck nutrition data for the different pasta. I didn't
have any fresh thyme and used oregano instead. This had 5 stars on the CL site and I
agree. Thanks to Jennifer (Teeech94) for suggesting this recipe.
1/2 pound uncooked penne (tubular-shaped pasta)

2 cups (1/4-inch-thick) sliced yellow squash
2 cups (1/4-inch-thick) sliced zucchini
1 cup thinly sliced red onion, separated into rings
1/2 teaspoon salt
1/2 teaspoon pepper
4 plum tomatoes, quartered
1 1/2 tablespoons balsamic vinegar
1 cup (4 ounces) goat cheese
3 tablespoons chopped fresh basil
1 1/2 tablespoons chopped fresh thyme

Cook pasta according to package directions, omitting salt and fat. Drain, and set aside.
Combine squash and next 7 ingredients (squash through garlic) in a large bowl; toss
well to coat. Arrange vegetables in a single layer in a jellyroll pan. Bake at 475° for 20
minutes or until browned, stirring after 10 minutes. Drizzle vinegar over vegetables; toss
well.
Combine pasta, vegetable mixture, goat cheese, basil, and thyme in a large bowl; toss
well.

CALORIES 355(27% from fat); FAT 10.7g (sat 4.9g,mono 4g,poly 1g); PROTEIN 13.4g;
CARBOHYDRATE 52.3g
184
Espresso-Walnut Cake
Category: Desserts/Cakes/Pies (D)
Healthy Units: 6.5 (4.5 with my changes)
Core: No
Servings: 9
CL Notes: This cake was screaming for a streusel topping, so we actually used two
bowls.
Em’s Notes: This is a very moist, snack cake.
Cooking spray 1 cup granulated sugar (I used ½ cup

2 teaspoons all-purpose flour sugar and ½ cup Splenda.)
1/4 cup packed brown sugar 2 large eggs
3 tablespoons finely chopped walnuts 2/3 cup plain fat-free yogurt
1 teaspoon ground cinnamon 2 teaspoons vanilla extract
1 tablespoon instant espresso or 2 1/2 teaspoon baking soda
tablespoons instant coffee granules, 1/4 teaspoon salt
divided 1 1/3 cups all-purpose flour
5 tablespoons butter (I used light butter)

Coat an 8-inch square baking pan with cooking spray, and dust with 2 teaspoons flour.
Combine brown sugar, walnuts, cinnamon, and 1 teaspoon espresso granules in a small
bowl.
Place the butter in a large microwave-safe bowl. Cover and microwave at high for 1
minute or until butter melts. Add granulated sugar, stirring with a whisk. Add eggs; stir
well. Stir in yogurt, vanilla, baking soda, and salt. Lightly spoon 1 1/3 cups flour into dry
measuring cups; level with a knife. Add flour and 2 teaspoons espresso powder, stirring
just until blended (do not overstir).
Spread half of the batter into the prepared pan, and sprinkle with half of the brown sugar
mixture. Carefully spread remaining batter over brown sugar mixture, and sprinkle with
remaining brown sugar mixture.
Bake at 350° for 25 minutes or until a wooden pick inserted in center comes out clean.
Cool for 10 minutes in pan on a wire rack. Cut into squares.
CALORIES 284(30% from fat); FAT 9.4g (sat 4.5g,mono 2.6g,poly 1.7g); PROTEIN 5g; CHOLESTEROL
65mg; CALCIUM 58mg; SODIUM 231mg; FIBER 0.8g; IRON 1.4mg; CARBOHYDRATE 45.4g
185
Smothered Okra with Tomatoes
Source: Enola Prudhomme’s Low-Calorie Cajun Cooking
Healthy Units: 4
Core: C+0.5
Servings: 2
Em’s notes: These were HUGE servings. This could easily be 3 or 4 servings. I have
included the nutritional information for 2, 3 or 4 servings.
1 T light butter
1 T olive oil
1 pound okra -- sliced 1/4" thick
¼ t salt
¼ t cumin
¼ t white pepper
¼ t cayenne pepper
1 medium tomato -- peeled, seeded and chopped
1 t paprika
½ cup water
In a large skillet over high heat, heat the butter and olive oil until very hot. Add okra, salt,
cumin and white and red pepper; stir constantly to prevent sticking.
Cook for about 15 minutes or until the okra is no longer slimy, then add the tomato and
paprika.
Reduce the heat to medium and continue cooking. When the okra starts to stick, scrape
the bottom with a spoon; continue cooking and stirring until okra turns a light brown
color.
Gradually stir in the water. Cook, uncovered, for about 30 minutes longer, or until all the
liquid has evaporated, stirring often
Per Serving (2 servings): 190 Calories; 10g Fat (46.9% calories from fat); 5g Protein; 21g
Carbohydrate; 8g Dietary Fiber; 8mg Cholesterol; 340mg Sodium.
Carbohydrate; 6g Dietary Fiber; 5mg Cholesterol; 227mg Sodium. (2.5 points)
Carbohydrate; 4g Dietary Fiber; 4mg Cholesterol; 170mg Sodium. (1.5 points)
186
Peach Soup
F (fruit)
from Moosewood Daily Special
HU: 1
Servings: 4
8/22/06
Quick and Easy
Moosewood Comments: What could be better than this luscious, versatile fruit soup
accompanied by a cold savory main dish salad for a summer brunch? Or try it as an
elegant dessert accompanied by almond cookies or biscotti. For best flavor, use fresh,
very ripe peaches and add peach, orange or almond liqueur for a special touch. For a
delicious and artful effect, swirl blueberry or raspberry sauce into the soup just before
serving. On a sizzling day in August, freeze the peaches and then blend them with the
other ingredients for a "Peaches-n-Cream" slushie. If you have gorgeous fresh peaches,
you may not want to drink anything else.
My comments: YUM!
2 1/2 to 3 cups sliced fresh peaches

2 Tablespoons sugar, or more to taste
2 Tablespoons plain nonfat yogurt or sour cream
1 Cup water
1 Cup orange juice
generous dash cinnamon
In a blender, puree all ingredients until smooth. Serve at once or refrigerate until ready
to serve.
cal: 69, Protein 0.8g, Fat 0.2g, Carbs 17.4g, sat fat 0g, chol: 0mg, sodium 0mg, fiber
1.8g
187
Skillet-Seared Tomatoes with Melted Gruyère
Healthy Units: 4.5 (2.5 w/ my changes)
Core: No
Servings: 4
Quick and Easy
EW Notes: Serve these as a savory side dish to chicken or steak, to complement a

meatless meal or as a sandwich on toasted whole-grain bread. A pinch of sugar helps
balance the tomatoes' acidity.
2 tablespoons extra-virgin olive oil [I omitted the oil and coated the skillet with cooking
spray]
4 large ripe but firm plum tomatoes, halved lengthwise (about 1 1/4 pounds)
2 tablespoons finely chopped flat-leaf parsley
1 medium clove garlic, minced
1/2 teaspoon sugar (optional) [I omitted]
3/4 cup shredded Gruyère, Comte, fontina or mozzarella cheese [I used Gruyère]
1. Heat a 12-inch heavy stainless steel or cast-iron skillet over medium heat until hot
enough to sizzle a drop of water. Add oil. Arrange tomatoes cut-side down in the pan
and cook, uncovered, until just tender and the undersides are darkened, 10 to 15
minutes.
2. Mix parsley and garlic in a small bowl.
3. Using a wide spatula, carefully turn each tomato cut-side up. Reduce the heat to
medium-low. Sprinkle each tomato with sugar (if using), salt and pepper, followed by
equal portions of the parsley mixture and shredded cheese. Cover and cook until the
cheese is melted, about 2 minutes. Serve warm.

MC Nutritionals with my changes: Per Serving: 108 Calories; 6g Fat (50.2% calories
from fat); 7g Protein; 7g Carbohydrate; 1g Dietary Fiber; 19mg Cholesterol; 303mg
Sodium.
188
Pork Marsala
Category: Quick & Easy Main Meal
Source: Weight Watchers Annual Recipes 2003
HU: 4
Servings: 4
Waney's notes: ready in 10 minutes. Sliced mushrooms would be a nice addition.
1/4 cup all purpose flour

1/4 tsp salt
1 pound pork tenderloin, trimmed, cut into 1/2 inch thick slices
1 T. light butter
cooking spray
3/4 cup Marsala or other red wine
1 large garlic clove, minced (I used 2)
1 tsp beef flavored bouillon granules (I used the bouillon paste)
1/2 tsp freshly ground black pepper
Combine flour and salt in a large, heavy duty zip lock bag. Add pork, seal bag & shake
until pork is coated.
Melt butter in large non-stick skillet coated with cooking spray over medium heat. Add
pork; cook until browned, turning once. Remove from pan. Add wine, garlic, bouillon
granules or paste, and pepper to pan. Bring to a boil. Reduce heat and simmer
uncovered for 2 minutes.
Return pork to pan. Cover and simmer for 2 minutes or until sauce thickens. Serve over
pasta, if desired. Add points for pasta.
Per Serving: Cal 180 (28% from fat); Pro 24.0 g; Fat 3.5 g (sat 2.4) Carb 7.3g; Fib .3g;
Chol 68mg; Iron 1.8mg; Sod 402 mg; Calc 12 mg.
189
Couscous with Caramelized Onion and Goat Cheese
Source: Cooking Light October 2005
HU: 2.37
Core: I think so, just count the cheese if didn't use FF.
Servings: 5
Posted by: kzbaskets (Kristin)
CL Notes: "We love couscous because it is so quick and easy to prepare. For a twist,
sometimes I will add sun-dried tomatoes, roasted red pepper, or lemon zest to this."
-Judy Hasselkus, Indianapolis, IN
Kristin's notes: I made it in one pan by adding the chicken stock to the sauté pan,
bringing it to a boil, taking it off the heat and adding the rest of the ingredients, then
covering it and letting it sit for the 5 minutes. I used Mrs. Dash roasted garlic pepper
seasoning since it was what I had on hand. Super easy and super tasty!
Ingredients:
2 cups thinly vertically sliced red onion
1 cup uncooked couscous
1 teaspoon garlic pepper (such as Lawry's)
1/4 cup (1 ounce) crumbled goat cheese
Instructions:
1. Heat olive oil in a medium nonstick skillet over medium-high heat. Add sliced onion,
and sauté 7 minutes or until browned.
2. Combine couscous and garlic pepper in a medium bowl; top with onions and
cheese. Place broth in a microwave-safe measuring cup; microwave at high 2 1/2
minutes or until hot. Slowly pour over couscous mixture. Cover; let stand 5 minutes.
3. Fluff with a fork, tossing until well combined.
CHOLESTEROL 3mg; CALCIUM 22mg; SODIUM 155mg; FIBER 3.2g; IRON 1mg; CARBOHYDRATE
19.7g
Baked Shrimp with Feta Cheese
Source: CL Website
Healthy Units: 8
Servings: 4 (serving size: 1 cup shrimp mixture, 1 cup pasta, and 1 tablespoon parsley)
Claudia’s Comments: This had great flavor and was so easy. Goes together in the time it takes
the pasta to cook. I halved the recipe, but used the full teaspoon of oil. Next time I would just
remove the shrimp from the pan while the wine reduces and add it back in, along with the feta,
after cooking the tomatoes in the skillet. I see no real need for the baking step. I would also add
a squeeze of lemon juice, and reserve some pasta water to use in case it seems too dry when
added to the pasta. I think the liquid probably varies greatly according to the tomatoes used. I
would have liked more sauce in mine.
Ingredients:
3/4 teaspoon dried oregano
1/2 teaspoon salt
1 pound medium shrimp, peeled and deveined
Cooking spray
3 cups diced plum tomato (about 3/4 pound)
3/4 cup (3 ounces) finely crumbled feta cheese
4 cups hot cooked linguine (about 8 ounces uncooked pasta)
1/4 cup minced fresh parsley
Instructions:
1. Preheat oven to 350°.
2. Heat oil in a large nonstick skillet over medium-high heat, add the oregano and the
next 4 ingredients (oregano through garlic); sauté for 3 minutes. Spoon the shrimp
mixture into an 11 x 7-inch baking dish coated with cooking spray.
3. Add wine to skillet; cook over low heat until reduced to 1/4 cup (about 3 minutes).
Stir in tomato, and pour over the shrimp mixture. Sprinkle with cheese, and bake at
350° for 10 minutes. Serve mixture over pasta, and sprinkle with parsley.
Cooking Light, JUNE 2000
Tuscan Almond Biscotti
Category: Cookies / Bars (CB)
Healthy Units: 2
Core: No
Servings: 24 (serving size: 1 biscotti)
CL Notes: These crunchy, light cookies are a specialty of Prato, a city in Tuscany, where they
are called cantucci. They are typically served with a glass of vin santo, a sweet dessert wine, at
meal's end. The biscotti keep in airtight tins for up to a week.
Em’s Notes: I was not going to post this recipe because we have a couple of almond biscotti in
the comp already. I really liked these and this is the almond biscotti recipe that I will be using
going forward, so I changed my mind. I made some changes to the recipe, but they did not
change the point value.
Ingredients:
1 3/4 cups all-purpose flour (about 7 3/4 ounces) [I used 1 C white flour and ¾ C whole
wheat pastry flour]
1 cup sugar [I used ½ C sugar and ½ C Splenda]
1/4 teaspoon salt
1 cup whole almonds, toasted
2 large eggs
1/2 teaspoon almond extract
Cooking spray
Instructions:
2. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, sugar,
baking powder, and salt in a large bowl. Place almonds in a food processor; pulse
10 times. Stir nuts into flour mixture.
3. Combine eggs and extract, stirring well with a whisk. Add egg mixture to flour
mixture, stirring just until blended (dough will be crumbly). Turn dough out onto a
lightly floured surface; knead lightly 7 or 8 times. Divide dough into 2 equal portions.
Shape each portion into a 6-inch-long roll. Place the rolls 6 inches apart on a baking
sheet coated with cooking spray, and pat to 1-inch thickness. Bake at 375° for 25
minutes or until lightly browned. Cool for 5 minutes on a wire rack.
4. Cut each roll crosswise into 12 (1/2-inch) slices. Stand slices upright on baking
sheet. Bake 14 minutes (the cookies will be slightly soft in the center but will harden
as they cool). Remove from baking sheet, and cool completely on a wire rack.
CALORIES 102(30% from fat); FAT 3.4g (sat 0.4g,mono 2.1g,poly 0.8g); PROTEIN 2.7g; CHOLESTEROL
Baked Eggs in Tomato Cups
Category: Eggs (E)
Source: Vegetarian Times, September 2006
Healthy Units: 2.5
Core: Core + 0
Servings: 8
Quick and Easy
VT Notes: The simplicity of this recipe makes it a fantastic way to taste the difference between
eggs from conventionally raised and organically fed cage-free hens.
Em’s Notes: This breakfast sticks with me and I find that I am not hungry until lunchtime. This
recipe is easily cut down to as many or as few as you need. Use about ½ T of cheese for each
egg tomato cup.
Ingredients:
8 large tomatoes
1/3 C grated Parmesan cheese
8 medium eggs
1 tsp. dried herbs, such as oregano, chervil, basil or sage
Instructions:
1. Preheat oven to 425°F. Slice tops off tomatoes and scoop out seeds and pulp. Place
tomatoes in shallow baking dish, and sprinkle cavities with salt, pepper and pinches
of cheese.
2. Crack one egg into each tomato. Sprinkle with salt, pepper, herbs and cheese. Bake
20 minutes for soft yolks, 30 to 35 minutes for hard yolks. Serve immediately.
CALORIES 121; FAT 6g (sat 2g); PROTEIN 9g; CHOLESTEROL 214mg; SODIUM 275mg; FIBER 2g;
CARBOHYDRATE 8g
Baked Apples
Category: Fruits (F)
Sources: Cooking Light, November 05
Healthy Units: 2.4 per 1/4 cup serving
Servings: 6
Posted by: JosephineTomato (Jo)
Quick and Easy
CL Note: Chop the nuts and apples the night before, and combine with the rest of the
ingredients in the morning. Serve these juicy baked apples over slices of Spiced Pumpkin
Bread, warm bowls of oatmeal, or pancakes. Ida Red and McIntosh apples also work well.
Jo's note: I used to balance out a savory entree, great side dish. Great fall dish.
Ingredients:
2 cups dried cranberries
1 1/4 cups coarsely chopped walnuts
1 cup packed brown sugar
1 cup water
2 teaspoons ground cinnamon
6 Gala Apples, cored and chopped (about 3 pounds)
Instructions:
Combine all ingredients in a large microwave-safe dish. Microwave at high 20 minutes
or until apples are soft, stirring occasionally.

CALORIES 126(29% from fat); FAT 4.1g (sat 0.4g,mono 0.6g,poly 3g); PROTEIN 1g; CHOLESTEROL
0.0mg; CALCIUM 16mg; SODIUM 4mg; FIBER 2.3g; IRON 0.5mg; CARBOHYDRATE 23.7g
Zucchini-Lemon Muffins
Category: Muffins (BR)
HU: 3.2
Serves: 12, one muffin
Cindy's comments: I used a combination of zucchini and carrots and a blend of all-purpose and
whole-wheat pastry flour. I was generous with the nutmeg since it's my favorite spice.
Ingredients:
2 cups all-purpose flour
1/2 cup sugar
1 tablespoon baking powder
2 teaspoons grated lemon rind
1/4 teaspoon salt
1/4 teaspoon ground nutmeg
1 cup coarsely shredded zucchini
3/4 cup skim milk
1 large egg
Cooking spray
Instructions:
1. Combine the first 6 ingredients in a bowl, and make a well in center of mixture.
Combine zucchini, milk, oil, and egg; stir well. Add to flour mixture, stirring just until
dry ingredients are moistened.
2. Divide batter evenly among 12 muffin cups coated with cooking spray. Bake at 400°
for 20 minutes or until golden. Remove from pans immediately, and let cool on a wire
rack.

24.3g
Elizabeth's Zucchini Bread
Category: Breads (BR)
Source: From the Kitchen of Eliz.Englehart July 2006
HU: 6
Serves: 10-12
Posted by: NancyM (hartssy)
Nancy's Notes: I ran the recipe as is thru Recipe Builder at 10 servings. I'm sure it can be
lightened by decreasing amt of nuts, egg substitute, and using half applesauce and half oil.
However I've never made it with the lightened substitutions. I just cut the slices smaller.
Ingredients:
1 cup pecans chopped
1 1/2 cups shredded zucchini
1/2 cup extra light olive oil
1 cup turbinado sugar or Splenda (I use Splenda)
2 large eggs lightly beaten
2 tsp vanilla
1/2 tsp baking soda
1/2 to 3/4 tsp ground cinnamon
1/2 tsp fresh ground nutmeg
1/2 tsp salt
1/4 tsp baking powder
1 1/2 cups whole wheat flour (may use some white mixed in)
Instructions:
Preheat oven to 350 degrees. In a bowl, combine oil, sugar, eggs, vanilla, baking soda,
cinnamon, salt, baking powder. With a hand mixer on medium speed, beat until
ingredients are blended, or about 30 seconds. Add flour; mix until moistened. Stir in nuts
and zucchini. Pour batter into a parchment paper lined loaf pan. Bake for about 65 to 75
minutes or until loaf tests done. I do first toothpick test at 60minutes.
ATSA SPICY PIZZA SAUSAGE
Category: Meats (M)
Source: Cooking Light Jan.2001
Yield: 5 cups (serving size 1/2 cup)
HU: 5.5
Posted by: Hartssy (NancyM)
Date: September 2, 2006
Cooking Light Notes - It's as bold as the name implies. Use some now and freeze the rest for a
quick pizza later. This recipe goes with "Chicago-Style Pizza"
Ingredients:
1 lb ground turkey
1 lb ground pork
1/2 cup dry red wine
1/3 cup minced fresh parsley
2Tbl.grated parmesan cheese
1Tbl. Fennel seeds
1 1/2 tsp. crushed red pepper
1 tsp. salt
1/4 tsp. dried thyme
4 garlic cloves, crushed
Directions:
Combine all ingredients in a large bowl. Cook sausage in a large nonstick skillet over
medium heat until browned, stirring to crumble. Drain.
Note: The sausage can be frozen in zip-top plastic bags for up to 3 months.
CALORIES: 203(61%
Peach Crumble
Category: Desserts (D)
HU: 2
Serves: 4
Posted by: Witchypooh29 (Terri)
Ingredients:
2 cups fresh sliced peaches
1/4 Cup uncooked oats
1 tbsp. light margarine
1 tbsp. flour
2 tbsp. brown sugar, unpacked
Instructions:
1. Layer peaches in glass baking dish.
2. Mix all together until crumbly and sprinkle over top of peaches.
3. Bake at 350 for 35-4o min. or until topping is melted and golden brown.
Beef Tenderloins with French Onion Sauce
Category: Meat (M)
HU: 6.8
Servings: 4
Eileen’s Notes: The sauce was delicious and this recipe would be a terrific entree for company. I
made a few minor changes: chopped the onions and mushrooms, added garlic when I sautéed
them, added ground black pepper to the sauce, and then thickened the sauce at the end with
cornstarch. The toasted bread was a nice touch but you could skip it and save a point on each
serving.
Ingredients:
2 teaspoons butter or margarine, divided
2 cups thinly sliced onion
3 cups cremini or button mushroom caps, halved (about 1/2 pound)
2/3 cup water
1 (10 1/2-ounce) can beef consommé
1 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
4 (4-ounce) beef tenderloin steaks
4 (1-ounce) slices French bread (about 1 inch thick), toasted
Instructions:
1. Melt 1 teaspoon butter in a large skillet over medium-high heat. Add onion and
mushrooms; sauté 5 minutes, stirring frequently. Stir in water and consommé,
scraping pan to loosen browned bits. Bring to a boil; cover and cook 10 minutes.
Remove onion mixture from pan.
2. Combine thyme, salt, pepper, and garlic powder. Rub the thyme mixture over steaks.
Melt 1 teaspoon butter in pan over medium-high heat. Add steaks; cook 3 minutes on
each side or until browned. Remove steaks from pan; keep warm.
3. Add wine to pan, scraping pan to loosen browned bits. Stir in onion mixture; bring to
a boil, and cook 1 minute. Return steaks to pan; simmer 1 minute.
4. Place one toast slice in each of 4 shallow serving bowls, and top each slice with
steak. Spoon the onion mixture over each serving. Serve immediately.
25.4g
Eggplant Stacks
Source: Man in the Kitchen by Everett O. Amis
HU: 1
Servings: 6
Ingredients:
1 medium raw eggplant
1 large tomato(es)
1 large onion(s)
6 tsp grated Parmesan cheese (see note)
6 tsp butter (see note)
salt, to taste
pepper, to taste
Italian herb seasoning (or Herbes de Provence), to taste
Instructions:
Cut off ends and slice unpeeled eggplant into 1/2 inch thicknesses. Salt lightly on each
side and arrange in one layer in a large, shallow baking dish, sprayed with cooking
spray. Cover each slice of eggplant with a slice of onion, then lightly salt. Top the stacks
with a large slice of tomato, also lightly salted. Sprinkle choice of herbs over top, and
then top each stack with 1 tsp of butter. Cover baking dish tightly with foil, bake at 350
for about 1 hour. Then remove foil, sprinkle each stack with 1 tsp parmesan. Return
uncovered to oven for another 15 minutes.
NOTE: You may have more stacks; if you do, then just add 1 tsp each of butter and parmesan
per stack. Points per stack are 1 point each.
We served this as a side dish, and the leftovers were made into wonderful sandwiches the next
day: split a good loaf of French bread, cover inside with smears of roasted garlic and light mayo,
add your choice of a smoked gouda, havarti or mozzarella cheese, then add the eggplant stack.
Wrap loaf in foil and heat for about 12 to 15 minutes.
Grape & Blue Cheese Truffles
Source: Tyler Florence's Real Kitchen
HU: 1
Servings: 20
Posted by: Leslie
Ingredients:
4 oz. cream cheese, softened
8 oz. blue cheese, softened (goat cheese is fine, too, but not as much a contrast in flavors)
3 T port
2 lbs seedless grapes, washed
1 c. pistachios, coarsely ground
Instructions:
Combine the cream cheese and blue cheese together in a bowl; add port and combine.
Take a grape in one hand, a bit of cheese mixture in the other hand, and roll the grape
in the cheese. Repeat with all of the grapes. Roll the cheese-covered grapes in the
pistachios.
Leslies Notes: These will resemble dessert truffles. I put mine in small truffle papers and
arranged them on a plate.
Cheddar-Green Onion Muffins
Source: Cooking Light, September 2006
HU: 2.96 (see my note)
Servings: 12, 1 muffin each
Freezer Friendly
CL: These muffins are delicious warm but can be made up to a month in advance and frozen in
heavy-duty zip-top plastic bags.
Cindy's Note: I subbed 3/4 cup of the flour with white whole-wheat flour, used light butter, and
low-fat buttermilk. My changes resulted in muffins at 2.3 HUs each (111 calories, 3 g fat, 1 g
fiber).
Ingredients:
1 3/4 cups all-purpose flour (about 7 3/4 ounces)
1/4 cup yellow cornmeal
1/2 teaspoon salt
1/2 cup (2 ounces) reduced-fat shredded extra sharp cheddar cheese, divided
3 tablespoons chilled butter, cut into pieces
1 1/4 cups fat-free buttermilk
1 teaspoon minced garlic
1 large egg, lightly beaten
Cooking spray
Instructions:
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and the
next 5 ingredients (through pepper) in a food processor; pulse 3 times to combine. Add
5 tablespoons cheese and butter; pulse 5 times or until mixture resembles coarse
crumbs. Spoon mixture into a medium bowl. Combine buttermilk, onions, garlic, and
egg; stir with a whisk. Add to flour mixture, stirring just until moist. Spoon batter into 12
muffin cups coated with cooking spray. Sprinkle evenly with remaining 3 tablespoons
cheese. Bake at 375° for 18 minutes or until a wooden pick inserted in center comes out
clean. Cool for 5 minutes in pan on a wire rack; remove from pan. Cool completely on a
wire rack.

18.6g
Blueberry-Beef Burgers
Category: Sandwiches (SW)
Source: The Essential Eating Well Cookbook
HU: 4.5
Servings: 4
Freezer Friendly
EW note: Adding the antioxidant powers of blueberries to ground beef serves several purposes.
Researchers are investigating the extent to which antioxidants counter the carcinogens that
develop when red meat is grilled. With berries standing in for some of the meat, the fat content
is reduced. The berries also supply moisture that leaner cuts of ground beef may lack, ensuring
a juicy patty.
Cindy's comment: These were generous sized burgers. You could easily stretch this to 5
servings. I froze some patties, uncooked, and thawed them before grilling. I served mine on
Whole Wheat rolls with lettuce and Dijon Mustard.
Ingredients:
2 slices whole-wheat country bread, crusts removed, torn into pieces
1/3 cup fresh or frozen and thawed blueberries
1 tablespoon balsamic vinegar
2 teaspoons Dijon mustard
1 teaspoon Worcestershire sauce
2 cloves garlic, minced
1/4 teaspoon salt
Fresh ground pepper to taste
12 ounces 90%-lean ground beef
Instructions:
1. Place bread in a food processor and pulse into fine crumbs. Transfer to a large bowl.
2. Add blueberries, vinegar, mustard, Worcestershire, garlic, salt and pepper to the
food processor; process until pureed. Scrape into the bowl with the bread crumbs.
Add ground beef and mix well. Divide into 4 equal portions and form into 1/2-inch
thick patties.
3. Meanwhile, preheat broiler or and indoor or outdoor grill to medium-high. Cook
patties until browned, 4-5 minutes per side. Serve immediately with or without rolls
and toppings.
Per serving: 200 calories, 9 g fat (4 g saturated, 4 g mono), 55 mg cholesterol, 10 g carbohydrate, 19 g

protein, 1 g fiber, 351 mg sodium, 343 mg potassium, 3 mg iron.
Cheese-Onion Bannocks
Source: Cooking Light, Sept. 2006
HU: 1.5
Servings: 16, (serving size: 1 wedge)
Quick and Easy
CL Notes: Bannocks are Scottish oatcakes, similar to scones. Coarsely ground oats provide a hearty,
slightly chewy texture to this savory version that's excellent as a snack or alongside a bowl of soup.
Em’s Notes: These were a very nice bread side for soup. Very easy to make and very tasty. I made a ½
recipe and plan to freeze the extras.
Ingredients:
Cooking spray
3/4 cup finely chopped onion
1/3 cup all-purpose flour (about 1 1/2 ounces)
2 cups regular oats
1/2 teaspoon salt
1/8 teaspoon ground red pepper
2 tablespoons chilled butter, cut into small pieces
1/2 cup (2 ounces) grated fresh Parmesan cheese
1/4 cup water
1/4 cup egg substitute
Instructions:
2. Heat a small skillet over medium-high heat. Coat pan with cooking spray. Add onion;
sauté 8 minutes or until tender. Remove from heat; cool.
3. Lightly spoon flour into a dry measuring cup; level with a knife. Place flour, oats,
baking powder, salt, and pepper in a food processor; process until oats are coarsely
ground (about 10 seconds). Add butter; pulse 3 times or until combined. Add onion
and cheese; pulse 3 times or until blended. Place mixture in a medium bowl. Add 1/4
cup water and egg substitute, stirring until moist. Let mixture stand 1 minute.
4. Place mixture onto a lightly floured surface; knead lightly 3 times (dough will be
sticky). Divide dough in half; press each half into a 5-inch circle. Cut each circle into
8 wedges. Place wedges on a baking sheet coated with cooking spray. Bake at 400°
for 15 minutes or until lightly browned. Serve warm.
CALORIES 75(35% from fat); FAT 2.9g (sat 1.3g,mono 1g,poly 0.3g); PROTEIN 3.2g; CHOLESTEROL
Yogurt-Marinated Lamb Kebabs
Source: Cooking Light June 1996
Category: Meats (M)
HU: 10 * *(Big serving: 1 meat kebab, 1 veg kebab, 1 cup couscous--couscous
is 3 points alone)
Servings: 2
Cook's Note: I omitted the couscous, served with a rice pilaf, creamed spinach &
Emily's eggplant tomato gratin. I subbed fresh rosemary for the dried.
Ingredients:
1/2 pound lean boned leg of lamb
1/4 cup plain fat-free yogurt
1 tablespoon finely chopped onion
1 1/2 teaspoons ground cumin
1/2 teaspoon dried rosemary
1/2 teaspoon pepper
1/4 teaspoon salt
2 cups (1-inch) sliced zucchini
6 large cherry tomatoes
1 small onion, cut into 4 wedges
Cooking spray
2 cups cooked couscous
Instructions:
Trim fat from lamb. Cut lamb into 1-inch pieces; set aside.
Combine yogurt and next 7 ingredients (yogurt through garlic) in a large zip-top
plastic bag. Add lamb, zucchini, tomatoes, and onion wedges; seal, and marinate
in refrigerator 8 hours, turning bag occasionally. Remove lamb and vegetables
from bag, reserving marinade.
Thread lamb onto 2 (10-inch) skewers. Thread zucchini, tomatoes, and onion
wedges onto 2 (10-inch) skewers. Prepare grill or broiler. Place kebabs on grill
rack or broiler pan coated with cooking spray; cook 7 minutes on each side or
until done, basting occasionally with reserved marinade. Serve kebabs with
couscous.
CALORIES 464(25% from fat); FAT 12.8g (sat 3.1g,mono 6.5g,poly 1g); PROTEIN
5mg; CARBOHYDRATE 53.1g
Multigrain Pilaf with Sunflower Seeds
Category: Rice, Pasta, Grains (RP)
HU: 3.7
Servings: 8 - serving size: 1/2 cup)
CL: Sunflower seeds and brown rice pack a double nutrition punch, enhancing
this side dish with both vitamin E and niacin. This recipe calls for long-cooking
barley and brown rice, but if you're in a hurry, substitute instant brown rice and
quick-cooking barley. Just be sure to adjust cooking times according to package
directions.
Ingredients:
1/3 cup sunflower seed kernels
2 teaspoons butter
1 cup thinly sliced leek (about 1 large)
2 1/2 cups water
1 1/2 cups fat-free, less-sodium chicken broth
1/2 cup uncooked pearl barley
1/2 cup brown rice blend (such as Lundberg) or brown rice
1/2 cup dried currants
1/4 cup uncooked bulgur
1/4 cup chopped fresh parsley
Instructions:
Heat a Dutch oven over medium-high heat. Add 2 teaspoons oil, sunflower
seeds, and 1/4 teaspoon salt; sauté 2 minutes or until lightly browned. Remove
from pan; set aside.
Heat pan over medium heat; add remaining 2 teaspoons oil and butter. Add leek;
cook 4 minutes or until tender, stirring frequently. Add 2 1/2 cups water and next
3 ingredients (through rice); bring to a boil. Cover, reduce heat, and simmer 35
minutes. Stir in currants and bulgur; cover and simmer 10 minutes or until grains
are tender. Remove from heat; stir in remaining 1/4 teaspoon salt, sunflower
seeds, parsley, and pepper. Serve immediately.

CARBOHYDRATE 32.7g
Maque Choux
HU: 1.56
Servings: 10 - (serving size: 1/2 cup)
CL Notes: There are several theories about the name of this side dish
(pronounced "mock shoe"). Some say it's derived from the Native American
name for corn.
Em’s Notes: This makes a lot of corn. I cut the recipe in half and used a fresh
tomato instead of using ½ a can of diced tomatoes. The Cajun Mix is a nice
blend. I think that it will be a versatile blend to use for seasoning chicken or fish.
Ingredients:
1 tablespoon butter
5 cups fresh corn kernels (about 8 ears)
1 cup chopped onion
1/2 cup chopped poblano pepper
1 (14.5-ounce) can diced tomatoes, undrained
1 tablespoon Cajun Spice Mix
1/2 teaspoon salt
Instructions:
Melt butter in a large skillet over medium-high heat. Add corn, onion, and pepper;
sauté for 10 minutes or until corn begins to brown. Add tomatoes, Cajun Spice
Mix, salt, and broth; cook 20 minutes or until liquid almost evaporates, stirring
occasionally.
CARBOHYDRATE 20.3g
Cajun Spice Mix
Category: Sauces/Spreads/Condiments (SC)
HU: 0
Servings: 16 - (serving size: 1 tablespoon)
CL Notes: This spice mix is used in many of the recipes in this feature. Leftovers
can be stored in a sealed jar for up to three months. This recipe goes with
Blackened Grouper, Dirty Rice, Maque Choux
Ingredients:
3 tablespoons paprika
2 tablespoons ground red pepper
2 tablespoons dried thyme
2 tablespoons dried oregano
2 tablespoons onion powder
2 tablespoons garlic powder
1 tablespoon kosher salt
1 tablespoon black pepper
1 tablespoon sugar
Instructions:
Combine all ingredients in a small bowl.
CARBOHYDRATE 4.2g
Chicken Milano Pasta
Category: Rice, Pasta, Grains (RP)
Source: Memphis Chef Shelley Baltz
HU: 8
Servings: 6
Per Shelley's notes: this is quick & simple, and appeals to kids and adults alike.
She calls this a "dump & bake" kind of dish, suitable for freezing for a later date.
My notes: I used a whole can of quartered artichoke hearts, drained, plus a little
extra fresh basil. I think you could reduce the cheese to save points, but this is
delish as is!
Ingredients:
1/2 cup chopped artichoke hearts
2 Tbsp capers
1/2 cup minced onion
1 tsp minced garlic clove
8 oz small shell pasta, uncooked
2 cups canned tomato sauce
2 cups water
1 Tbsp basil, chopped
1/4 cup Sundried Tomatoes (in oil)
2 cups chopped cooked chicken breast
1 cup part-skim mozzarella cheese
1/2 cup shredded Parmesan cheese
Instructions:
Place the pasta in a 9 x 13 baking dish. Stir the remaining ingredients, except
cheeses, in a bowl and pour on top of the pasta. Top with cheese and bake at
350 for 45 minutes.
Brussels Sprouts with Sherry - Asiago Cream Sauce
Source: Eating Well October/November 2006
HU’s: 3 per serving
Servings: 4 (about ¾ Cup each)
Posted by: Aimster03 (Amy)
Quick & Easy
EW: Can a rich cream sauce be healthy? Yes, when it is made with a little full
flavored cheese like Asiago, low fat milk, and sherry. Look for dry-to-medium
sherry sold with other fortified wines in your wine or liquor store.
Amy’s Notes: This was a great accompaniment for a roasted chicken dinner. It
went together in less than 20 minutes and the leftovers were full of flavor.
Ingredients:
1 pound Brussels Sprouts trimmed and halved
1 tablespoon extra-virgin olive oil
2 tablespoons minced shallot
1 tablespoon all purpose flour
2/3 cup low fat milk
2 tablespoons sherry
1/3 cup finely shredded Asiago cheese
1/8 teaspoon salt
freshly ground pepper to taste.
Instructions:
1) Place brussels sprouts in a steamer basket and steam over 1 inch of boiling
water until just tender (about 8 minutes)
2) Meanwhile, heat oil in a medium sauce pan over medium heat. Add shallot
and cook, stirring once or twice until just starting to brown, 1 to 1 ½ minutes.
Sprinkle in flour; stir until combined. Whisk in milk and sherry; bring to a simmer
whisking constantly. Reduce to medium-low heat and simmer, stirring often, until
thickened and bubbly about 3 minutes. Remove from heat; stir in cheese, salt
and pepper. Combine sauce and brussels sprouts and serve.
146 calories, 8 fat, 3 fiber

Easy Creamed Spinach
Source: Pictsweet Spinach Bag
HU: 1
Servings: 4
Ingredients:
14 oz bag of cut spinach
1 can cream of mushroom soup (I used Reduced fat)
garlic salt
black pepper
1 tsp sesame seeds
1/4 cup sliced almonds
Instructions:
Cook spinach for 3 minutes on high, then simmer for 4 more minutes; drain well;
add soup, garlic salt & pepper to taste, 1 tsp of sesame seeds, top with 1/4 cup
sliced almonds.
Transfer to 1 1/2 quart baking dish that has been sprayed with cooking spray &
bake for 20 minutes at 350. (I used the reduced fat soup and omitted the
almonds and baked for 30 minutes, then sprinkled with some parm & baked
another 5 minutes)
Sushi Rice Salad
Category: Salad (S)
Source: Moosewood Lowfat faves
HU: 3
Core: Core if you sub Splenda
Servings: 6
Posted by: Zephyr1
Ingredients:
1 cup brown rice cooked, I used the precooked TJ brown rice
1/3 cup rice vinegar
2 Tbs sugar
1 tsp salt- I omitted this
2 tsp grated fresh ginger
1 cup grated carrots
1 red pepper chopped
1 cucumber chopped and peeled
1 to 2 tsp wasabi powder mixed with equal parts water to form paste
1 sheet nori- I omitted due to none in the house
1 Tbs toasted black sesame seeds
Instructions:
Combine vinegar, sugar, ginger and salt and bring to a simmer for 5 minutes.
Then set aside. Combine the veggies, rice and sauce once it has cooled. Toss in
the wasabi paste and then top with the sesame seeds. If using the nori run over a
flame to gently toast then crumble and toss with the salad just before serving.
My notes: do not toss all together till just before serving. If saving leftovers do not
toss with sauce as it will make it too liquidy as it sits overnight. This looks and
tastes like a sushi roll. We just loved it. Pairs nicely with the oriental flank steak.
Sausage and Peppers
Category: Rice/Pasta/Grains (RP)
Source: Cooking Light, January 2003
HU: 10
Servings: 6
Posted by: Shari (walkmuch)
My notes - not core due to the sausage but it's a one dish meal so 10pts isn't too
horrible. I don't use the mozzarella since it didn't have much of an impact when I
first made it. Not sure how that changes points. Skipping the pasta and making a
sub would be great too!
"This is my lightened version of a favorite dish. I usually have all of these

ingredients on hand, and I can make the entire dish in the time it takes to boil the
water and cook the pasta." --CL Reader
Ingredients:
Cooking spray
6 (4-ounce) links turkey Italian sausage
2 cups (1/4-inch strips) green bell pepper
1 cup (1/4-inch strips) red bell pepper
1 cup (1/4-inch strips) yellow bell pepper
6 garlic cloves, thinly sliced
1 (26-ounce) bottle fat-free pasta sauce (such as Healthy Choice)
1/2 cup (2 ounces) shredded part-skim mozzarella cheese
6 cups hot cooked penne (about 3/4 pound uncooked tube-shaped pasta)
2 tablespoons grated fresh Parmesan cheese
Instructions:
Heat a large nonstick skillet coated with cooking spray over medium-high heat.
Add sausage to pan; cook 8 minutes or until lightly browned, turning occasionally.
Remove from pan; cool slightly. Cut sausage into 1/2-inch-thick slices.
Wipe pan with paper towels; recoat with cooking spray. Place pan over medium-
high heat. Add peppers; sauté 6 minutes. Add sausage; sauté 2 minutes. Add
garlic; sauté 2 minutes. Add sauce; bring to a simmer. Reduce heat; cook 5
minutes, stirring occasionally. Remove from heat.
Add mozzarella, stirring until melted. Place 1 cup pasta in each of 6 shallow
bowls; spoon about 1 cup sausage mixture over each serving. Sprinkle each
serving with 1 teaspoon Parmesan.

33g; CHOLESTEROL 102mg; CALCIUM 158mg; SODIUM 1150mg; FIBER 5g; IRON
Spicy Asian Slaw
Source: CL September 2006
HU: 2 (per 1 cup serving)
Servings: 6
Posted by jhoulihan
Jodi's Notes: I grated some carrots rather than using matchstick-cut carrots, and I
think the carrots soaked up the sauce better as a result. I also used a mix of
thinly slice red cabbage instead of the packaged coleslaw since that is what I had
in the house. I also added about a 1/4 to a 1/2 teaspoon of sugar to the dressing
after reading the existing reviews on CL.com.
Ingredients:
1 cup matchstick-cut carrots
1/2 cup thinly sliced green onions
1 (16-ounce) package cabbage-and-carrot coleslaw
3 tablespoons seasoned rice vinegar
1 tablespoon creamy peanut butter
1 tablespoon fresh lime juice
2 teaspoons chile paste with garlic (such as sambal oelek)
2 tablespoons chopped dry-roasted peanuts
Instructions:
Combine first 3 ingredients in a large bowl. Combine vinegar and next 5
ingredients (through chile paste), stirring well with a whisk. Add vinegar mixture
and peanuts to cabbage mixture; toss well.
Fennel-Crusted Sirloin Tips with Bell Peppers
Category: Meats (M)
Source: Eating Well, Oct/Nov 2006 or www.eatingwell.com
HU: 7
Serves: 2
EW: The mild anise flavor of fennel seed is balanced by the rich-tasting pan
gravy and peppers. Serve with egg noodles tossed with parsley and a drizzle of
extra-virgin olive oil.
Cindy's Comments: The version in the magazine serves 4. This 2-serving version
was online and saved me typing time. I didn't have enough peppers and added
zucchini and mushrooms. There is a lot of sauce. I served this over egg noodles
and ate it with a soup spoon.
Ingredients:
8 ounces sirloin steak, trimmed of fat and cut into 1-inch chunks
1 teaspoon fennel seed, roughly chopped or coarsely ground in a spice mill
1/2 teaspoon kosher salt, divided
1 tablespoon minced garlic
3/4 cup reduced-sodium beef broth, divided
2 bell peppers, cut into 1-inch squares
1 tablespoon all-purpose flour
Instructions:
1. Rub steak with fennel seed and 1/4 teaspoon salt, turning to coat on all sides.
Heat oil in a large skillet over medium-high heat. Add the steak in a single
layer and cook, turning once, until browned on the outside and still pink in the
middle, 2 to 4 minutes. Transfer to a plate and cover with foil to keep warm.
2. Add garlic to the pan and cook, stirring constantly, until fragrant, about 30
seconds. Add 1/2 cup broth and wine, scraping up any browned bits with a
wooden spoon. Add bell peppers, the remaining 1/4 teaspoon salt and
pepper; bring to a simmer. Cover, reduce heat to maintain a simmer and cook
until the peppers are tender-crisp, 4 to 6 minutes.
3. Whisk the remaining 1/4 cup broth and flour in a small bowl. Add to the
pepper mixture, increase heat to medium-high and bring to a simmer, stirring
constantly. Return the steak to the pan. Adjust heat to maintain a slow simmer
and cook, turning the meat once, about 2 minutes for medium-rare.
Per serving: 327 calories; 15 g fat (4 g sat, 9 g mono); 55 mg cholesterol; 13 g carbohydrate; 28 g

protein; 3 g fiber; 364 mg sodium; 719 mg potassium. Nutrition bonus: Vitamin C (380% daily
value), Vitamin A (70% dv), Zinc (33% dv), Potassium (21% dv).
Pumpkin Bundt Cake
HU: 3
Servings: 16
Posted by: CNeedles
Ingredients:
cooking spray
1 1/2 cup canned pumpkin
3/4 cup Oregon Chai Caffeine-Free Original Chai Tea Latte
3 Tbsp fat-free vanilla yogurt
1 cup Egg Beaters Egg Beaters
1 package enriched pudding-type white cake dry mix
Instructions:
1. Preheat oven to 350 F. Coat a 12-cup Bundt pan w/cooking spray and set
aside.
2. Combine all ingredients in a large bowl, and beat at medium speed for 3
minutes.
3. Spoon the batter into the prepared Bundt pan. Bake for 50-55 minutes or until
a wooden toothpick inserted in the center comes out clean. Cool for 10 minutes
on a wire rack.
Notes: I may add a cinnamon sugar topping next time. Add topping to bundt pan
before pouring the batter in.
Poblano, Mango, and Black Bean Quesadillas
HU: 6.66
Servings: 4 - (serving size: 1 quesadilla)
Quick and Easy
CL Notes: The sweetness of the mango balances the snappiness of the chile. Top
quesadillas with fat-free sour cream and salsa, and serve with spinach and carrot salad.
Em’s Notes: The CL web site reviews called these bland, but I didn’t think so at all. I may
have used more poblano than the recipe calls for; I had 3 very small poblanos so I used
them all. They were nice and spicy. The flavors balanced very well.
Ingredients:
1 1/2 cups presliced onion
1/4 teaspoon salt
1 poblano chile, seeded and chopped
1 (15-ounce) can black beans, rinsed and drained
1 cup jarred sliced peeled mango (such as Del Monte SunFresh)
1/3 cup cubed peeled avocado
4 (8-inch) fat-free flour tortillas
Cooking spray
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
Instructions:
1. Preheat broiler.
2. Heat oil in a large nonstick skillet over medium-high heat. Add onion,
oregano, salt, pepper, and poblano, and sauté 5 minutes or until onion is
tender. Add beans; cook 1 minute or until thoroughly heated. Remove from
heat; stir in mango and avocado.
3. Place flour tortillas on a baking sheet coated with cooking spray. Arrange
about 3/4 cup bean mixture on half of each tortilla, leaving a 1/2-inch border.
Sprinkle 2 tablespoons cheddar cheese over bean mixture, and fold tortilla in
half. Lightly coat tortillas with cooking spray. Broil 3 minutes or until cheddar
cheese melts.
CARBOHYDRATE 54.5g
Cooking Light, SEPTEMBER 2005
Oven-Fried Zucchini Sticks
Source: Eating Well, Aug/Sept. 2005
HU: 1.5
Servings: 4
Quick and Easy
EW’s Notes: Every bit as good as the restaurant-appetizer version--no deep fryer
required.
Em’s Notes: These were very much like a fried zucchini appetizer. Nice light
flavor, with a nice crisp coating.
Ingredients:
Canola oil cooking spray
1/2 cup whole-wheat flour
1/2 cup all-purpose flour
2 tablespoons cornmeal
1 teaspoon salt
1/2 teaspoon freshly ground pepper
1 1/2 pounds zucchini (about 3 medium), cut into 1/2-by-3-inch sticks
2 egg whites, lightly beaten
Instructions:
Preheat oven to 475°F. Coat a large baking sheet with cooking spray. Combine
flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in
egg white, shake in the bag to coat, and arrange, not touching, on the baking
sheet. Coat all exposed sides with cooking spray. Bake on the center rack for 7
minutes. Turn the zucchini and coat any floury spots with cooking spray.
Continue to bake until golden and just tender, about 5 minutes more. Serve hot.

carbohydrate; 6 g protein; 4 g fiber; 427 mg sodium. 1 1/2 Carbohydrate Serving
Classic Beef Pot Roast
Category: Meats (M)
Source: Cooking Light, October 2006
HUs: 6.5 per serving, 10 servings total, (serving size: 3 ounces roast, about 3/4
cup vegetables, and about 3 tablespoons cooking liquid)
Posted By: Kwe 730 (Kim/IL)
Cuts of beef that perform well for pot roasting go by many different names: Blade
roast, cross-rib roast (or shoulder clod), seven-bone pot roast, arm pot roast, and
boneless chuck roast are all acceptable cuts for this traditional recipe.
Kim's Notes: I would add more carrots to this depending on the number of people
you plan to serve and I would also sprinkle some flour over the meat before
browning to aid in better browning.
Ingredients:
1 teaspoon olive oil 3 garlic cloves, chopped

1 (3-pound) boneless chuck roast, 1 (14-ounce) can fat-free, less-
trimmed sodium beef broth
1 teaspoon kosher salt 1 bay leaf
1/4 teaspoon freshly ground black 4 large carrots, peeled and cut
pepper diagonally into 1-inch pieces
2 cups coarsely chopped onion 2 pounds Yukon gold potatoes,
1 cup dry red wine peeled and cut into 2-inch pieces
4 thyme sprigs Fresh thyme leaves (optional)
Instructions:
1. Preheat oven to 350º.
2. Heat olive oil in a large Dutch oven over medium-high heat. Sprinkle chuck
roast with salt and pepper. Add roast to pan; cook 5 minutes, turning to brown
on all sides. Remove roast from pan. Add onion to pan; sauté 8 minutes or
until tender.
3. Return browned roast to pan. Add the red wine, thyme sprigs, chopped garlic,
beef broth, and bay leaf to pan; bring to a simmer. Cover pan and bake at
350° for 1 1/2 hours or until the roast is almost tender.
4. Add carrots and potatoes to pan. Cover and bake an additional 1 hour or until
vegetables are tender. Remove thyme sprigs and bay leaf from pan; discard.
Shred meat with 2 forks. Serve roast with vegetable mixture and cooking
liquid. Garnish with thyme leaves, if desired.
NUTRITION PER SERVING: CALORIES 307(31% from fat); FAT 10.4g (sat 3.5g,mono
4.8g,poly 0.5g); PROTEIN 28.6g; CHOLESTEROL 85mg; CALCIUM 34mg; SODIUM 340mg;
FIBER 2.8g; IRON 3.9mg; CARBOHYDRATE 23.7
Oven-Fried Chicken
Source: October, 2006 Cooking Light
Yield: 4 servings (serving size: 1 chicken breast half or 1 drumstick and 1 thigh)
HUs: 10
Serves: 4
Posted by: Donna/CAROTS
*My Notes: A great dish for when you want your "Fried Chicken Fix". Still rather
high in HU's, but well worth it. Browning in the pan first before baking is key to
this dish...it seals in the juices, and the coating "crisps" nicely. The red pepper
also had a nice kick to it. The only change I made was that I marinated my
chicken the night before in the buttermilk mixture. Yummo!
Ingredients:
1 cup low-fat buttermilk
2 large egg whites, beaten
1 cup all-purpose flour (about 4 1/2 ounces)
1/3 cup cornmeal
1 teaspoon salt, divided
2 chicken breast halves, skinned (about 1 pound)
2 chicken thighs, skinned (about 1/2 pound)
2 chicken drumsticks, skinned (about 1/2 pound)
2 tablespoons canola oil
Cooking spray
Instructions:
Cover a large baking sheet with parchment paper. Combine buttermilk and egg
whites in a shallow dish; stir well with a whisk. Combine flour, cornmeal, 1/2
teaspoon salt, black pepper, and red pepper in a separate shallow dish; stir well.
Sprinkle chicken evenly with remaining 1/2 teaspoon salt. Dip chicken in
buttermilk mixture; dredge in flour mixture.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan;
cook 4 minutes on each side or until lightly browned. Place chicken on prepared
baking sheet; lightly coat chicken with cooking spray. Bake at 425° for 30 minutes
or until chicken is done.
CALORIES 450(28% from fat); FAT 13.8g (sat 2.5g,mono 6.1g,poly 3.6g);
PROTEIN 43.5g; CHOLESTEROL 109mg; CALCIUM 88mg; SODIUM 803mg;
FIBER 1.7g; IRON 3.2mg; CARBOHYDRATE 35.3g
Pumpkin Cranberry Bread
Source: www.verybestbaking.com
Healthy Units: 4.5, 3
Servings: 24, 32
September 26, 2006
Comments: I subbed plain, lowfat yogurt for half of the oil, cut out 1/2 cup of
sugar and added an additional 1/2 cup of cranberries. Came out very moist and
flavorful. I used my Penzey's pumpkin pie spice which made the house smell so
good.

1 tablespoon pumpkin pie spice
2 teaspoons pumpkin pie spice
2 teaspoons baking soda
1 1/2 teaspoons salt
2 1/2 cups granulated sugar
15 ounces pumpkin puree
4 whole eggs
1/2 cup vegetable oil
1/2 cup lowfat yogurt
1/2 cup orange juice
1 1/2 cups cranberries
PREHEAT oven to 350° F. Grease and flour two 9 x 5-inch loaf pans.
COMBINE flour, pumpkin pie spice, baking soda and salt in large bowl. Combine
sugar, pumpkin, eggs, oil and juice in large mixer bowl; beat until just blended.
Add pumpkin mixture to flour mixture; stir just until moistened. Fold in
cranberries. Spoon batter into prepared loaf pans.
BAKE for 55 to 60 minutes or until wooden pick inserted in center comes out
clean. Cool in pans on wire racks for 10 minutes; remove to wire racks to cool
completely.
Per Serving (for 24 servings): 206 Calories; 6g Fat (24.7% calories from fat); 3g
Protein; 36g Carbohydrate; 1g Dietary Fiber;
Per Serving (for 32 servings): 154 Calories; 4g Fat (24.7% calories from fat); 2g
Protein; 27g Carbohydrate; 1g Dietary Fiber
Roasted Maple Carrots with Browned Butter
Source: www.cooksillustrated.com
Servings: 8
Healthy Units: 1
September 26, 2006
Comments: This filled my criteria for a simple vegetable dish. Flavors would be great at
Thanksgiving. I cooked at 425 degrees, as 475 seemed to be drying them out in my
oven.
2 pounds baby carrots

1/2 teaspoon table salt
1 tablespoon butter
1 tablespoon maple syrup
Adjust oven rack to middle position and heat oven to 475 degrees. Toss carrots, oil, and
salt in broiler-pan bottom. Spread into single layer and roast 10 minutes.
After 10 minutes, while carrots continue to roast, heat butter in small saucepan over
medium heat, swirling occasionally, and simmer until deep gold, about 1 minute. Off
heat, stir in maple syrup and drizzle mixture over carrots. Shake pan to coat, and
continue roasting about 8 minutes longer, shaking pan twice more, until carrots are
browned and tender.
1g Protein; 11g Carbohydrate; 2g Dietary Fiber;
Garlic-Rosemary Smashed Potatoes
Source: www.cooksillustrated.com
Servings: 6
Healthy Units: 4
September 26, 2006
Comments: I cut the amount of butter in half (original had 4 tablespoons) and doubled
the garlic. Great "company" potatoes.

1/2 teaspoon chopped fresh rosemary
1 clove garlic -- minced or pressed through garlic press
2 pounds red potatoes
2 cloves garlic -- peeled
1 whole bay leaf
4 ounces light cream cheese -- at room temperature
Heat butter in small skillet over medium heat; when foaming subsides, add rosemary
and the minced garlic. Cook until just fragrant, about 30 seconds; set skillet aside.
Place potatoes in large saucepan and cover with 1 inch cold water; add peeled garlic
cloves, 1 teaspoon salt, and bay leaf. Bring to boil over high heat, then reduce heat to
medium-low and simmer gently until paring knife can be inserted into potatoes with no
resistance, 35 to 45 minutes. Reserve 1/2 cup cooking water, and then drain potatoes.
Return potatoes to pot, discard bay but reserve garlic, and allow potatoes to stand in
pot, uncovered, until surfaces are dry, about 5 minutes.
While potatoes dry, whisk butter/garlic mixture, softened cream cheese, and cooked
garlic cloves in medium bowl until smooth and fully incorporated. Add 1/4 cup of
reserved cooking water, 1/2 teaspoon pepper, and 1/2 teaspoon salt. Using rubber
spatula or back of wooden spoon, smash potatoes just enough to break skins. Fold in
butter/cream cheese mixture until most of liquid has been absorbed and chunks of
potatoes remain. Add more cooking water 1 tablespoon at a time as needed, until
potatoes are slightly looser than desired (potatoes will thicken slightly with standing).
Adjust seasonings with salt and pepper; serve immediately.
5g Protein; 29g Carbohydrate; 2g Dietary Fiber;
Maple-Walnut Apple Crisp
Source: www.cookinglight.com
Yield: 9 servings
Healthy Units: 4.5
September 26, 2006
Comments: I made 1.5 times the recipe and it fit perfectly in an 11x7 pan.

1/2 cup packed light brown sugar
1/3 cup regular oats
1/4 teaspoon ground cinnamon
1/4 cup chilled butter or stick margarine, cut into small pieces
3 tablespoons chopped walnuts
7 cups sliced peeled Rome apple (about 3 pounds)
1/4 cup maple syrup
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, sugar,
oats, and 1/4 teaspoon cinnamon in a medium bowl; cut in butter with a pastry blender
or 2 knives until mixture is crumbly. Stir in walnuts.
Combine apple and remaining ingredients in a large bowl; toss well. Spoon apple
mixture into an 8-inch square baking dish or 1 1/2-quart casserole. Sprinkle with crumb
mixture. Bake at 375° for 45 minutes or until golden brown. Serve warm.

Spinach, Rice, and Feta Pie
Servings: 6
HU: 4
Waney Notes: this needed a lot more salt & I would add a little garlic, or maybe some
Cavendar's Greek seasoning instead.
2 teaspoons margarine
2 teaspoons all-purpose flour
1/2 teaspoon salt
1/4 teaspoon pepper
1 1/2 cups 1% low-fat milk
2 cups cooked long-grain rice
3/4 cup (3 ounces) crumbled feta cheese
2 large egg whites
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
Olive oil-flavored cooking spray
2 tablespoons grated Parmesan cheese

Melt margarine in large saucepan over medium heat. Add chopped onion, and sauté 3
minutes. Stir in flour, salt, and pepper. Gradually add milk, stirring with a whisk until well
blended. Bring mixture to a simmer, and cook 1 minute or until slightly thick, stirring
constantly. Remove saucepan from heat, and stir in the cooked rice, crumbled feta
cheese, egg, egg whites, and spinach.
Pour mixture into a 9-inch pie plate coated with cooking spray. Sprinkle Parmesan
cheese over pie. Cover and chill.
To serve, let stand 30 minutes at room temperature.
Bake pie at 400° for 35 minutes or until set. Broil 2 minutes or until pie is golden brown.
(Broiling instructions were not in the Complete Cooking Light, but were online. I did not
need to broil)
Note: Besides the nutrients listed below, each serving provides 3,909 IUs vitamin A and
13mg vitamin C.
CARBOHYDRATE 24.8g
Hearty Beef and Tomato Stew
Source: Cooking Light Oct, 2006
Yield: 8 servings (serving size: 1 1/2 cups stew and 1 tablespoon parsley)
HU's: 6
*My Notes-Nice, filling comfort food. Served with warm cornbread. I did use all fresh
herbs. Smell awesome while simmering. It did take some time to prep, but I think it is
very do-able for a weekday meal.

2 pounds sirloin steak, trimmed and cut into 1/2-inch cubes
1 cup finely chopped onion (about 1 medium)
1 tablespoon tomato paste
1 1/2 cups fat-free, less-sodium beef broth
4 cups cubed red potato (1 1/2 pounds)
2 cups sliced carrot
3/4 cup pinot noir or other spicy dry red wine
2 teaspoons chopped fresh thyme
1 (16-ounce) package frozen pearl onions
1 (28-ounce) can crushed tomatoes, undrained
1 rosemary sprig
1 bay leaf
1 teaspoon salt
Heat oil in a large Dutch oven over medium-high heat. Add beef; cook 5 minutes or until
browned, stirring frequently. Remove beef from pan, reserving 1 tablespoon of drippings
in pan. Add onion and garlic to pan; sauté 2 minutes or until onion begins to brown. Add
tomato paste; cook 1 minute, stirring frequently. Add broth; bring to a boil. Return meat
to pan. Add potato and next 7 ingredients (through bay leaf); bring to a simmer. Cover
and cook 1 hour and 15 minutes or until vegetables are tender, stirring occasionally.
Discard rosemary and bay leaf. Stir in salt and pepper. Top with parsley.
CARBOHYDRATE 33.3g
Creamy Basil & Red Pepper Pasta
Source: Kraftfoods.com
HU's: 6
Yield: 4 ½ cups
Servings: NA
Posted by: Terri (witchypooh29)
2 cups penne pasta uncooked

4 oz. Philadelphia FF Cream Cheese
¼ cup of fat free milk
1 jar (7Oz.) roasted red peppers, well drained
½ cup fresh basil
2 Tbs. Kraft 100 % Grated Parmesan Cheese
1 lb. boneless chicken breast cut into bite size pieces
Cook pasta as directed. Meanwhile place peppers, cream cheese, mike basil & cheese
in blender, Blend till smooth
Spray skillet with cooking spray. Add chicken & cook for 3-5 min. or until not pink. Stir in
pepper mixture. Reduce heat to medium & cook for 5 min. or until heated through,
stirring frequently
Drain pasta. Add to chicken mixture

Tomato-Mushroom Soup
Category: Soups
Source: “The Big Book of Soups and Stews” by Maryana Vollstedt
Healthy Units: 3
Servings: 6
Date: 9/29/06
Comments: This soup needs to be refrigerated for a day before serving for the best
flavor. Also, I first pureed it with an immersion blender, but found it was much improved
by putting it through a standard blender for a very smooth, creamy texture.
Ingredients:
1 tbsp vegetable oil 1 tbsp sugar

1 leek, white and light green parts only, ½ tsp dried thyme
sliced 1 bay leaf
1 cup chopped yellow onion 1 tsp salt
2 stalks celery, chopped freshly ground pepper, to taste
1 clove garlic, minced 2 cups fat-free chicken broth or stock
8 ounces mushrooms, sliced ½ cup dry white wine
1 can (28 oz) whole tomatoes, coarsely ½ cup half and half, or milk
chopped, with juice chopped parsley, for garnish
Instructions:
In a large soup pot over medium heat, warm oil.

Add leek, onion, celery, and garlic, and sauté for 2 minutes.
Add mushrooms and sauté until vegetables are tender, about 5 minutes.
Add tomatoes, sugar, thyme, bay leaf, salt, and pepper, and bring to a boil.
Reduce heat to medium-low and simmer, covered, until vegetables are tender, 15
minutes.
Remove bay leaf and discard.
Transfer to a blender or food processor in batches and process until very smooth.
Wash pot and return soup to pot.
Add stock, wine, and half and half and simmer until flavors are blended, about 20
minutes. Do not boil.
Ladle into bowls and sprinkle with parsley.
Curried Cream of Zucchini Soup
Category: Soups
Source: “Souped Up” by Sally Sampson
Healthy Units: 3 (per Recipe Builder)
Servings: 8
Posted by Andygrammy (Claudia)
Date: 9/29/06
Comments: A very satisfying, creamy soup, using only ½ cup of cream for 8 generous 1
cup servings. If fat-free half-and-half is used instead, healthy units go down to 2. The
recipe as written calls for no salt, but I added a teaspoon while cooking and felt it
needed more at the table.
Ingredients:
1 tbsp unsalted butter

1 to 2 Spanish onions, coarsely chopped
2 to 3 garlic cloves, pressed or finely chopped
1 ½ tsp curry powder
1 to 2 tsp peeled, finely chopped fresh ginger
3 large zucchini (2 to 2 1/4 lb) sliced
½ cup white rice
6 cups fat-free chicken broth or stock
½ cup heavy cream
2 tbsp chopped fresh mint or chopped fresh basil leaves (for garnish)
Instructions:
Place a heavy-bottomed stockpot over medium heat and, when it is hot, add the butter.
When the butter has melted, add the onions, garlic, curry powder, ginger and zucchini,
and cook until tender, 15 to 20 minutes.
Add the rice and stock, raise the heat to high, and bring to a boil. Lower the heat to low
and cook, partially covered, for 30 minutes.
Remove the solids and place in a food processor or blender. Process until completely
smooth, gradually adding the cooking liquid and cream. Serve immediately, garnished
with mint and/or basil, if desired, or transfer to a container, cover, and refrigerate up to 3
days.
Pork Chops with Maple Mustard Glaze
Category: Meat
Source: Cooking Light Web Site
Healthy Units: 5
Servings: 4
Date: 9/29/06
CL Comments: Maple syrup makes a fine stand-in for honey or sugar in sauces. Here, it
adds a rich, sweet note to herbed mustard sauce. This sauce goes nicely with sautéed
chicken breasts as well.
Claudia’s Comments: These were so easy and so delicious. I had fresh thyme, but used
dried sage at half the amount called for. The sauce was “lick the plate” good!
Ingredients:
1 teaspoon butter
4 (4-ounce) boneless pork loin chops, trimmed
1/2 teaspoon salt
1/4 cup pure maple syrup
2 tablespoons Dijon mustard
1 teaspoon chopped fresh sage
1 teaspoon chopped fresh thyme
2 teaspoons heavy cream
Instructions:
Melt butter in a large nonstick skillet over medium heat. Sprinkle pork chops evenly with
salt and pepper; add pork to pan. Cook 4 minutes on each side or until lightly browned.
Remove from pan; keep warm. Add broth and next 4 ingredients (through thyme) to
pan. Bring to a boil, and cook for 3 minutes or until slightly thickened. Stir in cream, and
reduce heat to medium. Return pork to pan; simmer 3 minutes or until pork is done,
turning once.
Yield: 4 servings (serving size: 1 pork chop and about 1 tablespoon sauce)CALORIES
214(22% from fat); FAT 5.2g (sat 1.9g,mono 1.9g,poly 0.6g); PROTEIN 26.3g;
CARBOHYDRATE 14.6g Cooking Light, MAY 2006
Chicken & Couscous soup
Category of recipe: Soup
Source (from CL or elsewhere): Best Ever soup recipes
HU: 4
Core: + FP (Optional): yes
Servings: 6
Posted by: Zephyr1
Date 10/1/06
Ingredients:
1 tbsp olive oil
1 onion sliced
1/2 tsp ground cumin
1/2 tsp paprika
1 tsp grated fresh ginger
1 clove garlic (I used 2)
2 celery stalks sliced
2 carrots sliced
2 zucchini sliced
1.125 liters chicken stock
2 chicken breast fillets sliced (I added about 1 cup chopped precooked)
pinch of saffron
1/2 cup whole wheat couscous
2 tbsp fresh parsley
Directions:
Heat oil and sauté onion for 10 minutes till soft, then add cumin, paprika ginger and
garlic stir for 1 more minute. Next add celery, carrot, and zucchini and coat with spices.
Stir in stock and bring to a boil, then reduce heat and simmer partially covered till
vegetables are tender about 15 minutes. Add the chicken and saffron cook about 5
minutes till chicken is tender. Stir in the couscous and add chopped parsley. Serves 6
Exchanges: 1/2 Grain (Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat.
Ginger-Chocolate Chip Biscotti
CB (Cookies/Bars)
Source: Cooking Light, NOVEMBER 1998
HU: 1 (adjusted recipe) to 1.4 (original recipe)
Servings: 44 Yield: 3 dozen (I got 44 rather than 36)
Date: 10-1-06
Cindy's Comments: My former neighbor said these were his favorite of the kinds I
shared and Emily used “LOVED” and “FANTASTIC” to describe them after she tried
them.
1 teaspoon vanilla extract 1/2 teaspoon baking soda

2 large eggs 1/2 teaspoon salt
1 large egg white 1/4 teaspoon ground cloves
1 1/2 cups all-purpose flour 1/2 cup semisweet chocolate chips --
1/2 cup whole wheat pastry flour mini size
1 cup sugar 2 tablespoons crystallized ginger --
1 teaspoon ground cinnamon minced
1/2 teaspoon baking powder Cooking spray
Preheat oven to 350°F.
Combine vanilla, eggs, and egg white in a large bowl; stir with a whisk. Lightly spoon
flour into dry measuring cups, and level with a knife.
Combine the flour and next 7 ingredients (flour through cloves) in a medium bowl. Add
flour mixture, chocolate minichips, and crystallized ginger to egg mixture; stir mixture
until well blended.
Divide dough in half, and turn out onto a baking sheet coated with cooking spray. Shape
each portion of dough into a 12-inch-long roll; flatten to 1/2-inch thickness. Bake at 350°
for 25 minutes. Remove rolls from baking sheet; cool rolls for 10 minutes on a wire rack.
Cut each roll diagonally into 18 (1/2-inch) slices. Place slices, cut sides down, on baking
sheet. Bake at 350° for 10 minutes. Turn cookies over; bake an additional 10 minutes
(cookies will be slightly soft in center but will harden as they cool). Remove from baking
sheet; cool completely on wire racks. Note - I used the method where you stand the
biscotti upright for the second baking rather than flip them over midway.
MC NI: Per Serving (based on 44 servings): 52 Calories; 1g Fat (14.1% calories from fat); 1g Protein; 11g
Carbohydrate; trace Dietary Fiber; 9mg Cholesterol; 49mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean
Meat; 0 Fat; 1/2 Other Carbohydrates.
CL NUTRITION PER SERVING (based on 36 servings and using all white flour)
Irish Cream Brownies
Cooking Light, OCTOBER 2006
Yield: 16 servings (serving size: 1 brownie)
Healthy Units: 3
October 1, 2006
For truly fudgy treats, be sure to cook the brownies until a wooden pick inserted in the
center comes out almost clean. If you wait until the pick is clean, the brownies will be
overcooked. Garnish the plate with a sprig of mint.
1 cup all-purpose flour (about 4 1/2 ounces)

1/2 cup unsweetened cocoa
1/4 teaspoon salt
1/3 cup semisweet chocolate chips
1/4 cup butter
1 cup sugar
1/4 cup Baileys Irish Cream
1 teaspoon vanilla extract
Cooking spray

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cocoa,
baking soda, and salt in a small bowl, stirring with a whisk.
Place the chocolate chips and the butter in a large microwave-safe bowl. Microwave at
HIGH 1 1/2 minutes or until the chocolate chips and butter melt, stirring every 30
seconds. Cool slightly. Add sugar and next 3 ingredients (through vanilla extract),
stirring well with a whisk. Microwave at HIGH 1 minute or until sugar dissolves, stirring
every 30 seconds. Fold in the flour mixture, stirring just until moist. Spread batter in a
thin layer into a 9-inch square baking pan coated with cooking spray. Bake at 350° for
20 minutes or until a wooden pick inserted in center comes out almost clean. Cool on a
wire rack.
CARBOHYDRATE 23.8g
Scalloped Pumpkin and Spinach
Healthy Units: 3.5
Servings: 6
Date: October 1, 2006
6 cups cubed peeled fresh pumpkin (2 pounds)

Cooking spray
1 1/2 cups thinly sliced onion
2 cups low-salt chicken broth
1/2 teaspoon salt
1/4 teaspoon pepper
3/4 cup (3 ounces) shredded reduced-fat Swiss cheese, divided

Cook pumpkin in boiling water 8 minutes or until tender. Drain; set aside.
Place a large nonstick skillet coated with cooking spray over medium heat; add onion,
and sauté 7 minutes or until golden brown. Remove onion from skillet, and set aside.
Add flour to skillet. Gradually add broth, stirring with a whisk until blended. Cook over
medium heat or until thick and bubbly (about 6 minutes), stirring constantly. Remove
from heat; stir in salt, nutmeg, and pepper.
Combine pumpkin, onion, 1/4 cup cheese, and spinach in a bowl. Spoon pumpkin
mixture into a 6-cup gratin dish coated with cooking spray. Pour sauce over pumpkin
mixture. Sprinkle 1/2 cup cheese over gratin. Bake at 375° for 30 minutes or until
bubbly. Broil 3 minutes or until cheese is golden brown. Let stand 5 minutes before
serving.
Yield: 4 servings (serving size: 1 cup)
Cooking Light, OCTOBER 1997
White Bean, Artichoke, and Chard Ragout with Fennel Relish
Healthy Units: 5.5
Servings: 6 (serving size: 2 cups ragout and about 1/2 cup relish)
CL Notes: A crunchy topping of raw fennel and bell peppers makes an ideal accompaniment to
the mellow flavors of this slow-simmered stew of beans and vegetables. You can make and
refrigerate the relish up to a day ahead to save time. Em’s Notes: The reviews for this on the
CL site were bad, but I thought that it was very tasty. It is a nice Sunday dinner. It takes just a
little while to get it into the crock pot, but once you do, you just ignore it until it is ready.
Ragout:
1 tablespoon olive oil 1 teaspoon dried basil

3 cups thinly sliced leek (about 2 large) 3/4 teaspoon salt
1 cup (1/2-inch-thick) slices carrot 1/4 teaspoon dried oregano
3 garlic cloves, minced 1/4 teaspoon black pepper
3 cups cooked cannellini or Great Northern 1 (14.5-ounce) can diced tomatoes with
beans basil, garlic, and oregano, drained
2 1/2 cups chopped fennel bulb (about 1 1 (14-ounce) can vegetable broth
large) 1 (9-ounce) package frozen artichoke
2 cups (1/2-inch) cubed red potatoes hearts, thawed
1 cup chopped red bell pepper 2 cups chopped Swiss chard
3/4 cup water
Relish:
1 cup boiling water 1 tablespoon fresh lemon juice

6 sun-dried tomatoes, packed without oil 2 teaspoons olive oil
3 cups shredded fennel bulb (about 1 large) 1/2 teaspoon sugar
1 cup diced yellow bell pepper 1/4 teaspoon salt
1/4 cup chopped fresh parsley 1/8 teaspoon black pepper
To prepare ragout: heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add leek,
carrot, and garlic; cover and cook 5 minutes or until tender.
Place leek mixture in a 5-quart electric slow cooker. Add beans and next 11 ingredients (through
artichokes). Cover and cook on high 8 hours or until vegetables are tender. Add chard; stir until
chard wilts.
To prepare relish, combine boiling water and sun-dried tomatoes; let stand 15 minutes or until
soft. Drain; chop. Combine sun-dried tomatoes and remaining ingredients; let stand 30 minutes.
CALORIES 290(16% from fat); FAT 5.3g (sat 0.8g,mono 2.8g,poly 0.7g); PROTEIN 13.6g; CHOLESTEROL 0.0mg; CALCIUM
191mg; SODIUM 885mg; FIBER 15.6g; IRON 5.5mg; CARBOHYDRATE 52.4g Cooking Light, OCTOBER 2004
New Hampshire Maple-Mustard Salad Dressing
Source: CL Web Site Cooking Light, NOVEMBER 2004
Healthy Units: 1
Servings: 12
Date: 10/02/06
Comments: We really loved this dressing as is, but it’s pretty sweet. Next time, I might
cut back on the maple syrup a little, or add more vinegar. I served it over a salad of
greens, sliced leftover pork, apples, walnuts, dried cranberries, red onion and a little
shredded cheddar. Made a great combination.
Ingredients:
1/3 cup maple syrup
2 tablespoons finely chopped shallots
3 tablespoons whole-grain Dijon mustard
2 tablespoons red wine vinegar
1/8 teaspoon salt
Instructions:
Combine all ingredients in a medium bowl, stirring with a whisk.
Yield: About 3/4 cup (serving size: 1 tablespoon)
CARBOHYDRATE 6.7g
Beef and Vegetable Potpie
Cooking Light, October 2006
Healthy Units: 6.
October 2, 2006
Comments: I used baby bellas and only 1.5 tsp of oil total (did not get rid of the
drippings). I used 1 Tbs of Worcestershire sauce, 1 cup of beef stock, and held off on
adding it until the mixture had simmered for 10 minutes or so. I simmered the mixture
for an additional 20 minutes. I used beef stock with the cornstarch. I also used garlic
breadsticks. Someone on the CLBB thought about adding a can of fire-roasted
tomatoes, which I think would be a good addition. I also thought about adding peas after
the fact. As with most stews, the flavor was better after it sat for a day. I can see making
the filling ahead of time, heating it up and then proceeding with the breadstick step to
make it an easy weeknight meal.
1 tablespoon olive oil, divided 1/4 cup tomato paste

1 pound ground sirloin 1 1/2 teaspoons Worcestershire sauce
2 cups chopped zucchini 1/2 teaspoon freshly ground black
1 cup pre-chopped onion pepper
1 cup chopped carrot 1 (14-ounce) can fat-free, less-sodium
1 teaspoon dried basil beef broth
1/2 teaspoon dried thyme 2 tablespoons cornstarch
1 (8-ounce) package pre-sliced 2 tablespoons water
mushrooms Cooking spray
3 garlic cloves, minced 1 (11-ounce) can refrigerated soft
1/2 cup dry red wine breadstick dough
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add beef;
cook 3 minutes or until browned, stirring to crumble. Drain. Wipe drippings from pan
with a paper towel. Heat remaining 1 1/2 teaspoons oil in pan. Add zucchini and next 6
ingredients (through garlic); sauté 7 minutes or until vegetables are tender. Return beef
to pan. Stir in wine, tomato paste, Worcestershire sauce, pepper, and broth. Bring to a
boil; cook 3 minutes. Combine cornstarch and 2 tablespoons water in a small bowl; stir
with a whisk. Add the cornstarch mixture to the pan; cook 1 minute, stirring constantly.
Spoon beef mixture into an 11 x 7-inch baking dish coated with cooking spray. Separate
breadstick dough into strips. Arrange strips in a lattice fashion over beef mixture. Bake
at 400° for 12 minutes or until browned.
NUTRITION PER SERVING CALORIES 313(24% from fat); FAT 8.5g (sat 1.7g,mono 3g,poly 0.7g); PROTEIN 22g;
CHOLESTEROL 40mg; CALCIUM 41mg; SODIUM 679mg; FIBER 2.7g;
Matter Paneer Made Simple
Source: Vegetarian Times, October 2006
Healthy Units: 5
Servings: 6
Quick and Easy
VT Notes: Nidhi, a lifelong vegetarian, streamlined her mother’s matter Paneer recipe to make a
meal her friends love. “My mother’s version takes twice as long and uses lots of heavy cream
and ghee [clarified butter],” she says. Paneer is a mild, fresh cheese used in Indian stews. To
make this recipe vegan, Nidhi omits the sour cream, uses cubed tofu instead of Paneer and
cooks the stew 10 to 15 minutes more.
Em’s Notes: I found the Paneer at an Indian grocer. It is very mild. If you can’t find it and don’t
want to sub tofu, I think that a block of mozzarella cubed would be close. The nutrition info in
the recipe below is based on the original ingredient list. I don't think that my changes would
make much difference.
1 large onion, quartered 1 tsp garam masala

1 ½ Tbsp vegetable oil (I used about 2 ½ tsp ground turmeric
tsp) ½ tsp salt
½ tsp whole brown mustard seeds ½ tsp paprika
½ tsp ground cumin 1 10-oz pkg. frozen peas, thawed
1 bay leaf 3 Tbsp reduced-fat sour cream (I used
1 clove garlic, minced nonfat)
1 15-oz can tomato sauce ¼ tsp sugar
2 tsp ground coriander 1 8-oz pkg. paneer, cut into 1” cube
Puree onion in food processor.
Heat oil in post over medium heat. Add mustard seeds, cumin and bay leaf. Cook 1
minute, or until fragrant.
Add onion and garlic, and sauté 5 to 7 minutes, or until browned. Stir in tomato sauce,
coriander, garam masala, tumeric, salt and paprika. Simmer 10 minutes, or until sauce
thickens, stirring occasionally. Add up to ½ cup water if sauce is too thick.
Stir in peas, sour cream and sugar. Simmer 5 minutes, or until peas are heated through.
Fold in paneer, and cook 3 minutes more. Remove bay leaf, and serve hot with basmati
rice or naan bread.
CALORIES 244; FAT 14g (sat 7.5g); PROTEIN 13g; CHOLESTEROL 43mg; SODIUM 754mg; FIBER 4g;
CARBOHYDRATE 17g
Big Easy Shrimp, WW Style
Type: Seafood
Source: modified from South Beach diet
HUs: 4
Servings: 4
Posted by condiment (Elizabeth)
October 4 2006
Ingredients
1 medium onion(s)
1 medium green pepper(s)
1 medium sweet red pepper(s)
1 medium stalk celery
1 clove garlic clove(s)
32 oz canned stewed tomatoes
2 leaf bay leaf
1 tsp black pepper
2 tsp Worcestershire sauce
1/2 tsp hot pepper sauce (or to taste)
1 pound shrimp
4 slices Farmland Hickory Smoked Bacon - Center Cut
Instructions
Cook the bacon in a large skillet over medium heat until crisp. Place on a paper
towel lined plate to drain. Crumble when cool. Remove and discard all but 1
tablespoon drippings from the skillet.
In the hot drippings over medium heat, cook the onion, bell pepper and celery for
5 minutes, or until tender. Stir in the garlic and cool for 1 minute. Add the
tomatoes (with juice), bay leaf, black pepper, heat to low and simmer for 20
minutes. Add the shrimp and bacon and cook for 10 minutes, or until the shrimp
are opaque. Remove and discard the bay leaf before serving.
New England Turkey Burgers with the Works
Category: Meat
Source: Rachel Ray everyday magazine Oct. 2006
Healthy Units (WW Points): 6.5
Core: + FP (Optional): Yes but add for cranberry toping
Servings: 4
Posted by: Zephyr1
Date: 10/4/06

1 McIntosh apple-cored, quartered and finely chopped
1 small onion, finely chopped
2 celery ribs from the heart, finely chopped
1 teaspoon poultry seasoning
Salt and freshly ground pepper
1 pounds ground turkey breast
Flat-leaf parsley, finely chopped (a generous handful)
1 tablespoon extra-virgin olive oil (EVOO)
1 cup whole-berry cranberry sauce-prepared or homemade
1 tablespoon finely grated orange zest
2 scallions, finely chopped
1. In a nonstick skillet, melt 1 tablespoon butter over medium heat. Add the
apple, onion and celery; season with the poultry seasoning, and salt and pepper
to taste. Cook, stirring occasionally, until the onion is tender, 5 to 6 minutes.
Transfer to a bowl and let cool for 5 minutes. Wipe the skillet clean and return it
to the stove.
2. Add the turkey and parsley to the apple mixture, season with salt and pepper
and combine with a fork; form into four 4-inch patties. In the skillet, heat the
EVOO, 1 turn of the pan, over medium-high heat. Cook the patties for about 8
minutes on each side, lowering the heat for the last 2 or 3 minutes.
3. While the burgers cook, mix the cranberry sauce, orange zest and scallions.
4. Place the burgers on plate then top with desired amount of cranberry mixture.
Per Serving (excluding unknown items): 325 Calories; 7g Fat (20.2% calories
from fat); 29g Protein; 36g Carbohydrate; 3g Dietary Fiber; 78mg Cholesterol;
96mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2
Fruit; 1 1/2 Fat; 2 Other Carbohydrates.
Two-Potato Lamb Stew with Roasted Garlic
HU: 6.5
Servings: 8 (serving size: 1 1/3 cup)
Posted by Waneyvant
Start the stew when you start to roast the garlic, this is very delish.
1 garlic head
Cooking spray
4 c. coarsely chopped onion
1/3 c. all-purpose flour
2 pounds boneless leg of lamb, trimmed and cut into bite-sized pieces
2 tsp. olive oil
1 tsp. salt, divided
1/2 tsp. freshly ground black pepper, divided
1 c. dry red wine
3 c. less-sodium beef broth
2 1/2 c. (1-inch) cubed peeled sweet potato (about 10 oz)
2 1/2 c. (1-inch) cubed peeled Yukon gold potato (about 10 oz)
2 1/2 c. (1/2-inch) slices peeled parsnip (about 10 oz)
1 T. chopped fresh rosemary
Preheat oven to 350°. Remove white papery skin from garlic head (do not peel or
separate the cloves). Wrap garlic head in foil. Bake for 45 minutes or until tender;
cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins.
Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add
onion; sauté 10 minutes or until tender and golden brown. Add 4 garlic cloves;
sauté 1 minute. Spoon onion mixture into a bowl.
Place flour in a shallow bowl or ziplock bag. Dredge lamb in flour, shaking off
excess. Heat oil in pan over medium-high heat. Add half of lamb mixture; sprinkle
with 1/4 tsp. salt and 1/8 tsp. pepper. Cook 6 minutes, browning on all sides. Add
browned lamb to onion mixture. Repeat procedure with remaining lamb mixture,
1/4 tsp. salt, and 1/8 tsp. pepper.
Add wine to pan, scraping to loosen browned bits. Stir in lamb mixture & broth;
bring to a boil. Cover, reduce heat, and simmer 1 hour or until lamb is just tender.
Stir in potatoes and parsnip. Cover and simmer 30 minutes. Stir in roasted garlic,
remaining 1/2 tsp. salt, remaining 1/4 tsp. pepper, and rosemary; simmer 10
minutes.
CAL 316(30% from fat); FAT 10.5g; FIBER 4.9g

Basil Shrimp with Feta and Orzo
Fish/Seafood
2001 Cooking Light Annual
Servings: 2 (serving size: 1 cup orzo and about 5 ounces shrimp)
HU: 10.5
Posted by DebMj1
October 7, 2006
Deb's Notes: I don't think the oil is necessary and I always omit it. If you can't find
the oven bags, just use a large sheet of foil, folded over and crimped.
1 regular-size foil oven bag

Cooking spray
1/2 cup uncooked orzo (rice-shaped pasta)
2 teaspoons olive oil, divided
1 cup diced tomato
3/4 cup sliced green onions
1/2 cup (2 ounces) crumbled feta cheese
1/2 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1/4 teaspoon salt
3/4 pound large shrimp, peeled and deveined
1/4 cup chopped fresh basil
Coat inside of oven bag with cooking spray. Place the bag on a large shallow
baking pan.
Cook the pasta in boiling water 5 minutes, omitting salt and fat; drain. Place the
pasta in a large bowl. Stir in 1 teaspoon oil and next 7 ingredients (1 teaspoon oil
through pepper). Place the orzo mixture in prepared oven bag. Combine shrimp
and basil. Arrange shrimp mixture on orzo mixture. Fold edge of bag over to seal.
Bake at 450° for 25 minutes or until the shrimp are done. Cut open bag with a
sharp knife, and peel back the foil. Drizzle with 1 teaspoon oil.

Spinach-Pear Salad with Honey-Bacon Vinaigrette
Salads
Cooking Light Oct 2006
HU: 1.3
Serves 8
Posted by Leslie8908
October 8, 2006
CL Notes: Although this pleasantly wilted salad is best made shortly before
serving, you can prepare and chill the vinaigrette up to a day in advance;
microwave at HIGH for 30 seconds and stir well before tossing with the salad
ingredients.
My Notes: CL said this serves 16, but after the wilting I think it’s more like 8. The
calculated points reflect 8 servings.
VINAIGRETTE:
4 bacon slices
1/4 cup cider vinegar
2 tablespoons honey
1/4 teaspoon salt
SALAD:
1/3 cup thinly vertically sliced red onion
2 large ripe Bartlett pears, cored and cut lengthwise into 1/4-inch-thick slices
(about 3 cups)
1 (10-ounce) package fresh spinach
To prepare vinaigrette, cook bacon in a medium nonstick skillet over medium

heat until crisp. Remove bacon from pan, reserving 1 teaspoon drippings in pan.
Crumble bacon; set aside. Add vinegars, honey, mustard, salt, and pepper to
drippings in pan, stirring with a whisk; bring to a boil. Remove from heat.
To prepare salad, combine onion, pears, spinach, and bacon in a large bowl.
Drizzle with vinaigrette, and toss gently to coat.
CALORIES 82; FAT 2g; PROTEIN 2.4g; CHOLESTEROL 4mg; CALCIUM 42mg;
SODIUM 206mg; FIBER 2.6g; IRON 1.4mg; CARBOHYDRATE 14.4g
Lemon-Shallot Scallops II
Fish/Seafood
HU: 5 per serving (4.5 without the flour coating)
Serves: 4 (1/2 cup per serving)
Source: A recipe from a magazine several years ago (not Cooking Light)
Posted by: Jill (Jill W.)
Note: I just discovered this recipe is almost identical to one posted on page 1189
in the Comps. I am not sure what the source of our recipe was but I do know it
was not from Cooking Light. The ingredients are the same in both recipes but in
different quantities. Another thing that we do is coat the scallops with flour prior
to cooking as well.
Ingredients:
2 tsp. olive oil 1/2 tsp. bottled (or fresh) minced

1-1/2 lb. sea scallops garlic
4 Tbsp. flour 1/4 c. dry white wine
1/2 tsp. salt 1 Tbs. fresh lemon juice
1/4 tsp. pepper 2 Tbs. Finely chopped fresh parsley
2 tsp. butter Lemon wedges (optional)
3 Tbs. minced shallots
Instructions:
Rinse scallops and pat dry with paper towels.
Mix flour, salt and pepper together.
Toss scallops in this mixture.
Heat olive oil in a large nonstick skillet over medium-high heat.

Add scallops to pan and sauté 2 min. on each side.
Remove from pan and keep warm.
Melt butter in pan.

Add shallots and garlic, sauté 20 sec.
Add wine and juice, cook 1 minute.
Return scallops to pan, toss to coat.
Remove from heat; sprinkle with parsley.
Serve with lemon wedges if desired.
Nutritional information without the flour: 4.5 HU’s

Calories 204; Fat 5.4; Protein 28.9; Carb 6 g; Fiber 0.2; Chol 61 mg.; Iron 0.8:
Sodium 581 mg.; Calcium 49 mg.
Add an additional ½ HU for the flour coating

BUFFALO CHICKEN BASEBALLS
Source: Pillsbury website
Category: Poultry
HU’s: 8.5 per serving
Serves: 4
Posted by: Nikkie1t (Tracy)
Ingredients:
2 cups cooked chicken
3 oz. light cream cheese
2 Tbls. Tbls. Frank's Red Hot sauce
2 Tbls. Chopped onion
1 stalk celery, diced
2 Tbls. Light margarine – (Or you can used 2 tsp. olive oil instead)
salt and pepper to taste
1 container Light Crescent Rolls
Bread Crumbs (Optional)
Instructions:
Mix together until smooth the cream cheese, butter, onion, celery, hot sauce, salt and
pepper.
Add 2 cups cooked chicken and mix.
Separate the crescent rolls into four rectangles, pressing the seams together.
Put about ½ cup of the mixture in the center of each of the rectangles and fold the
corners to the top to seal.
Sprinkle breadcrumbs on top and bake at 350 degrees for 20 minutes.
Greek-Style Stuffed Eggplant
Source: Cooking Light June 2003
HU: 4.9
Servings: 4 (serving size: 1 stuffed eggplant half)
Date: Oct. 10, 2006
I cut the recipe in 1/2; made it in advance, baked at 350 until warm through; used panko
instead of fresh bread crumbs; reduced the feta; HU is for recipe as written
2 eggplants, cut in half lengthwise (about 3 pounds)

1/4 c. water
Cooking spray
1 c. chopped onion
1 c. chopped plum tomato
1/4 c. white wine
1 c. (4 oz) crumbled feta cheese
1/2 c. chopped fresh parsley, divided
3/4 tsp. salt, divided
1/4 tsp. freshly ground black pepper
2 (1-oz) slices French bread
2 T. grated fresh Parmesan cheese
Carefully remove pulp from each eggplant, reserving shells. Coarsely chop pulp to
measure 6 cups. Place eggplant shells; cut sides down, in a 10-inch square baking dish.
Add water to dish. Cover and microwave at high 5 minutes or until shells are tender.
Keep warm. Preheat broiler.
Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add
eggplant pulp; sauté 7 minutes. Add onion; sauté 2 minutes. Stir in tomato, wine, and
garlic; cook 3 minutes or until liquid almost evaporates, stirring occasionally. Remove
from heat; add feta, 1/4 cup parsley, 1/2 teaspoon salt, and pepper, stirring to combine.
Spoon 3/4 cup eggplant mixture into each eggplant shell.
Place the bread slices in food processor; pulse 10 times or until coarse crumbs
measure 1 cup. Combine breadcrumbs, 1/4 cup parsley, 1/4 teaspoon salt, and
Parmesan, stirring well. Sprinkle 1/4 cup breadcrumb mixture over each stuffed shell.
Arrange shells on a baking sheet coated with cooking spray; broil 2 minutes or until
lightly browned.
CARBOHYDRATE 35.3g
Chicken Souvlaki with Tzatziki Sauce
Cooking Light, MARCH 2003
Servings: 2 (serving size: 2 skewers and about 1/4 cup tzatziki sauce)
HU: 4.3
Posted by: Waneyvant (Jane)
Waney Notes: I doubled the recipe, & next time will sub reduced fat yogurt for the fat
free. We made these on the grill.
Ingredients:
Souvlaki:
1 1/2 teaspoons chopped fresh or 1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 pound skinless, boneless chicken breast, cut into 1-inch pieces
1 medium zucchini, quartered lengthwise and cut into (1/2-inch-thick) slices
Cooking spray
Tzatziki Sauce:
1/2 cup cucumber, peeled, seeded, and shredded
1/2 cup plain low-fat yogurt
1/4 teaspoon salt
Instructions:
To prepare Souvlaki, combine the first 5 ingredients in a zip-top plastic bag; seal and
shake to combine. Add chicken to bag; seal and shake to coat. Marinate chicken in
refrigerator for 30 minutes, turning once.
Remove chicken from bag; discard marinade. Thread the chicken and zucchini,
alternately onto each of 4 (8-inch) skewers. Heat a grill pan coated with cooking spray
over medium-high heat. Add skewers; cook 8 minutes or until chicken is done, turning
once.
To prepare tzatziki sauce, combine cucumber, yogurt, 1 tablespoon lemon juice, 1/4
teaspoon salt, and 1 garlic clove, stirring well. Serve the tzatziki sauce with Souvlaki.
Pork and Peanut Noodle Salad
Source: Cooking Light (www.cookinglight.com)
Servings: 4 (serving size: 1 1/4 cups)
HU: 6.5
Posted by: Kim (kwe730) for Zephyr
October 11, 2006
Comments: Michelle asked me to post this. This was yummos!
Ingredients:
4 ounces uncooked soba (buckwheat) noodles

1/4 cup creamy peanut butter
1/4 cup hoisin sauce
2 tablespoons rice vinegar
2 teaspoons Sriracha (hot chile sauce, such as Huy Fong)
1 cup (1/2-inch) cubed Simply Roasted Pork (about 6 ounces)
1/2 cup finely chopped carrots
1/2 cup chopped green onions
1/3 cup finely chopped celery
Cook noodles according to package directions, omitting salt and fat.

Combine peanut butter and next 6 ingredients (through crushed red pepper) in a large
bowl, stirring with a whisk. Add noodles, Simply Roasted Pork, and remaining
ingredients, tossing gently to coat. Chill.

Whole Wheat Couscous with Almonds
Category: Rice/Pasta/Grains
Source: Dr. Andrew Weil in October, 2006 Body & Soul magazine
HU: 3/2.5
Servings: 4/6
Posted by DebMj1
October 11, 2006
Ingredients:
1 cup whole wheat couscous
1 1/2 cups water (I used low-sodium, nonfat chicken broth)
3 Tbsps. slivered almonds
1 tsp. extra-virgin olive oil
1 plum tomato, coarsely chopped
1 Tbsp. chopped parsley
1 Tbsp. capers, rinsed and drained
coarse salt to taste
Notes: Using whole wheat couscous adds fiber to this side dish. Serving it at room
temperature rather than chilled allows the flavors to come through.
Instructions:
Place the couscous in a medium bowl and pour 1 1/2 cups of boiling water over it. Stir,
cover and let it stand 10 minutes.
Meanwhile in a small skillet, toast the almonds over medium heat until lightly golden,
about 3 minutes; remove from heat.
Uncover the couscous and add the almonds, oil, tomato, parsley, capers and garlic.
Season the mixture with salt and fluff with a fork. Serve at room temperature.
Per serving: 149 calories, 5 gms. Protein, 4 gms. fat, 25 gms. carbs and 4 gms. fiber.
Skillet Stuffed Peppers
Cooking Light May 2004
Main Dish
HU: 7 per serving
Servings: 4 (serving size: 1 stuffed pepper half)
Posted by Carrie DeCormier(hoochifyd)
10/11/06
Ingredients:
2 large green bell peppers, halved lengthwise and seeded
Cooking spray
3/4 pound ground round
1/2 cup water
1 (1.25-ounce) package taco seasoning
1 (20-ounce) package refrigerated mashed potatoes (such as Simply Potatoes)
1/4 cup (1 ounce) reduced-fat shredded cheddar cheese
Cracked black pepper (optional)
Instructions:
Place the bell pepper halves, cut sides down, on a microwave-safe dish; cover with
plastic wrap. Microwave at HIGH 3 minutes and 30 seconds or until pepper halves are
crisp-tender. Let stand, covered, 3 minutes (peppers will soften).
While the peppers cook, heat a large nonstick skillet over medium-high heat. Coat pan
with cooking spray. Add beef to pan; cook 3 minutes, stirring to crumble. Add water and
seasoning, and stir to combine. Cover, reduce heat, and cook 5 minutes or until done.
While beef cooks and peppers stand, cook the potatoes in microwave according to
package directions, omitting salt and fat.
Spoon 1/2 cup beef mixture into each pepper half; top each with 2/3 cup potatoes.
Sprinkle each pepper half with 1 tablespoon cheese. Garnish with black pepper, if
desired.

CARBOHYDRATE 29.3g
Greek Spinach & Orzo Soup
Category: Soup
Source: Adapted from A Beautiful Bowl of Soup
Healthy Units: 2
Servings: 6 (1½ cups)
October 12, 2006
Quick & Easy
Freezer Friendly
Eileen’s Notes: This is a beautiful bowl of soup and really tasty. The original recipe
called for double the oil and orzo but after making the recipe many times I found that
cutting the amounts in ½ ( as posted) is plenty. The original recipe also called for nonfat
vegetable broth but now I use FF chicken broth. I omit the parsley and lemon juice.
Ingredients:

1 cup onion, coarsely chopped
1 medium red bell pepper, seeded and diced
5 cups fat-free reduced sodium chicken broth
14.5 ounces canned diced tomatoes, undrained
6 ounces fresh spinach, shredded 1/4 cup orzo (uncooked)
1/4 cup Italian parsley -- chopped
1/4 cup fresh lemon juice
Directions:
Heat the oil in a Dutch oven over medium heat. Add the onion; cook, stir occasionally,
until translucent, about 5 minutes. Add the bell pepper and garlic, continue cooking, stir
occasionally, until the onion is golden and the bell pepper softens, about 5 minutes.
Add the vegetable stock and tomatoes with juice. Increase the heat to high and bring to
a boil. Stir in the spinach, parsley, and orzo. Reduce the heat, cover, and simmer, stir
occasionally, until the spinach is wilted and the orzo is tender, about 10 minutes.
Stir in the lemon juice. Season to taste with salt and pepper. If preparing in advance,
leave out the lemon juice and stir in the lemon juice while reheating.
CALORIES 124; FAT 3g; PROTEIN 12g; CHOLESTEROL 0mg; SODIUM 448mg; FIBER 3g;
CARBOHYDRATE 21g
Kale with Apples & Mustard
(V) Vegetables
Source: Eating Well website
HU: 2
Servings: 4
10-14-06
Quick & Easy
EW: Pork and chicken would be well-suited to this sweet-and-sour side dish. Tip: A 1- to
1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing
kale, remove the tough ribs, chop or tear the kale as directed, then wash it--allowing
some water to cling to the leaves. The moisture helps steam the kale during the first
stages of cooking.
Ingredients:
1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip)
2/3 cup water
2 Granny Smith apples, sliced
2 tablespoons cider vinegar
4 teaspoons whole-grain mustard
2 teaspoons brown sugar
Pinch of salt, or to taste
Instructions:
1. Heat oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large
spoons, until bright green, about 1 minute. Add water, cover and cook, stirring
occasionally, for 3 minutes. Stir in apples; cover and cook, stirring occasionally, until the
kale is tender, 8 to 10 minutes more.
2. Meanwhile, whisk vinegar, mustard, brown sugar and salt in a small bowl. Add the
mixture to the kale, increase heat to high and boil, uncovered, until most of the liquid
evaporates, 3 to 4 minutes.

California Mix Muffins
(BR)
Source: The Complete Muffin Cookbook, Gloria Ambrosia
HU: 3/ 4
Servings: 15/ 12
10-15-06
Comments: The recipe called for 1 1/2 cups California Mix - a blend of dried fruits and nuts -
usually raisins, dates, apricots, pineapple, papaya, banana, coconut, pumpkin seeds, walnuts,
pecans, almonds, and Brazil nuts. I used what I had. I subbed, skim milk for whole, light sour
cream for half the canola oil and Egg Beaters for the egg. NI based on my ingredient list. The
texture and flavor are wonderful!
1 1/2 cups whole wheat flour -- pastry 1/4 cup Egg Beaters® 99% egg
1/2 cup whole wheat flour substitute
1/2 cup unbleached flour 1 tablespoon lemon zest
1/2 cup light brown sugar 2 teaspoons vanilla extract
2 teaspoons baking powder 3/4 cup mixed dried fruit -- chopped
1 teaspoon baking soda 1 tablespoon coconut flakes
1/2 cup mashed banana 1 tablespoon sunflower seeds
1 1/4 cups skim milk 1 tablespoon pumpkin seeds, roasted
2 tablespoons light sour cream 1/3 cup mixed nuts -- chopped
Preheat oven to 400°F.

Sift the dry ingredients (pastry flour through baking soda) together in a large bowl.
Whisk the wet ingredients (banana through vanilla) together in a medium bowl. Add the
goodies (dried fruit through mixed nuts) and stir to combine.
Pour the wet mixture into the dry mixture and stir just until mixed. Do not overstir.
Spoon batter into greased or prepared muffin tin, filling each cup nearly to the top.
(Original recipe yield is 12 muffins - I had enough batter for a mini-loaf or 3 extra
muffins.)
Bake 15-20 minutes (mini loaf took an extra 7 minutes.)
Cool muffins at least 10 minutes on a wire rack before removing from the tins.
Per Serving (based on 15 servings): 159 Calories; 4g Fat (24.2% calories from fat); 5g Protein; 27g Carbohydrate; 3g
Dietary Fiber; 1mg Cholesterol; 170mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk;
1 Fat; 1/2 Other Carbohydrates. 12 servings = 198 calories/6g fat/4g fiber or 4 HUs each.
Garlicky Spinach Dip with Hearts of Palm
www.cookinglight.com
Yield: 22 servings (serving size: about 1/4 cup dip and 8 chips)
Healthy Units: 3
October 15, 2006
Homemade corn chips are sturdier than store-bought ones and stand up to this thick
dip. Assemble the dip a day ahead and store, covered, in the refrigerator. Let stand at
room temperature for 15 minutes before baking.
Chips:
22 (6-inch) corn tortillas, each cut into 8 wedges
Cooking spray
1 teaspoon salt
Dip:
1 1/4 cups (5 ounces) shredded part-skim mozzarella cheese
1/2 cup (2 ounces) grated Asiago cheese, divided
1/2 cup fat-free sour cream
1 tablespoon minced fresh garlic
1 (14-ounce) can hearts of palm, drained and chopped
1 (8-ounce) block fat-free cream cheese, softened
1 (6.5-ounce) tub light garlic-and-herbs spreadable cheese (such as Alouette Light)
To prepare chips, arrange tortilla wedges in a single layer on baking sheets coated with
cooking spray. Lightly coat wedges with cooking spray; sprinkle evenly with salt. Bake at
375° for 15 minutes or until wedges are crisp and lightly browned.
Reduce oven temperature to 350°.
To prepare dip, combine mozzarella, 1/4 cup Asiago, sour cream, and remaining
ingredients, stirring until well blended. Spoon spinach mixture into a 1 1/2-quart baking
dish coated with cooking spray. Sprinkle with remaining 1/4 cup Asiago. Bake at 350°
for 40 minutes or until bubbly and lightly browned. Serve warm with chips.
CALORIES 128(30% from fat); FAT 4.3g (sat 2.4g,mono 0.6g,poly 0.4g); PROTEIN 6.9g; CHOLESTEROL 16mg;
CALCIUM 175mg; SODIUM 384mg; FIBER 2.1g; IRON 1.2mg; CARBOHYDRATE 15.7g
Cheese tortellini with Butternut Squash and Ricotta
Source: Best Ever Halloween magazine
HU: 8
Servings: 4
Posted By: Zephyr1
Date Posted: 10/17/06
Comments: This is delish if you love butternut squash goes together with little prep if
you use pre-peeled chopped squash. TJ has it in the produce section.
Ingredients:
1 tbs. olive oil
1 onion finely chopped
1 1/2 pounds peeled seeded and cubed butternut squash or pumpkin (about 4 cups)
1/2 cup ff chicken broth or vegetable broth. (I used water and Penzey’s chicken stock )
1 tsp sage crumbled
1/2 tsp salt
1/2 tsp pepper
12 oz. cheese tortellini
1/2 cup ff ricotta
1/3 cup Romano cheese
Instructions:
1. In large nonstick pan over medium heat, heat oil and cook onion till golden about 10
minutes. Add squash, broth, sage and salt and pepper. Cover and cook till squash is
tender about 20 minutes. I cooked mine down even further so it would be more of a
sauce and dh and sky would get past it.
2. Meanwhile cook tortellini according to directions then drain and toss with ricotta in a
large bowl.
3. Add squash, Romano cheese and toss altogether.
Broccoli and Apple Salad
Source: Cooking Light September 2006
Healthy Units: 2
Servings: 4 (serving: 1 ½ cup)
Posted by: Kate (KateWD)
October 17, 2006
Notes: Loved the sweet/sour dressing and crunchiness of this salad. It was even better
the next day and did not get soggy. The original recipes states it serves 8, but 4
servings is a more realistic portion.
Sweet, crunchy apple and broccoli create a refreshing, light side dish. Prepare this
salad up to eight hours in advance for best flavor and texture.
Ingredients:
2 1/2 tablespoons sugar
6 tablespoons apple cider vinegar
1/4 teaspoon salt
1 (1 1/4-pound) head of broccoli
1 1/4 cups chopped Braeburn or Fuji apple (about 1/2 pound)
1/4 cup minced Walla Walla or other sweet onion
Instructions:
Combine first 6 ingredients in a large bowl, stirring well with a whisk.
Coarsely chop broccoli into 1 1/2-inch pieces, and place in bowl with vinegar mixture.
Add chopped apple and minced onion, tossing to coat.
Yield: 8 servings (serving size: about 3/4 cup)
NUTRITION PER SERVING 9 (for 8 servings)

CHOLESTEROL 0.0mg; CALCIUM 38mg; SODIUM 196mg; FIBER 3g; IRON 0.7mg;
CARBOHYDRATE 11.6g
Ground Turkey Shepherd's Pie
Source: Every Day with Rachael Ray November 2006
HUs: 9
Serves: 4 / Kid Friendly
October 17, 2006
Notes: DS loved this recipe. The original recipe called for 2 lbs of meat and 4 lbs of potatoes for
4- 6 servings, I used 1 lb of ground turkey, halved the potato topping, kept the amount of the
veggies the same, resulting in 4 generous servings. I also eliminated the 2T EVOO and used
lowfat milk instead of heavy cream. Below is recipe with my changes.
2 lbs. large Idaho or russet potatoes, peeled and cut into chunks (I left the peels on)
1 slice bacon, chopped or snipped with kitchen scissors
1 LB ground turkey or ground turkey breast (I used lean ground turkey)
1 onion, chopped
2 carrots, peeled and chopped
1 T Worcestershire sauce
1 tsp poultry seasoning, such as Bell's
1/3 cup low-fat milk
1 T light butter
1 T snipped or chopped chives
1 cup frozen peas, thawed
1 teaspoon paprika
1. Place the potatoes in a small, deep pot, cover with water and bring to a boil, covered,
over high heat. Salt the water and cook until tender, 12 to 15 minutes.
2. Meanwhile, spray a deep skillet with PAM and heat over medium-high heat. Add the
bacon and cook until crisp, about 3 minutes, then add the turkey and break it up with a
wooden spoon. Season with salt and pepper and cook until browned, about 5 minutes;
push it to the side and add the onions and carrots to the center of the skillet. Season
with salt and pepper and cook, stirring occasionally, for 5 minutes, then mix everything
together.
Stir in the Worcestershire sauce and poultry seasoning. Lower the heat to medium and
cover the pan with a foil tent to keep in some of the moisture. Cook for 6 to 7 minutes.
3. Preheat the broiler to high. Drain the potatoes in a colander and return them to the
warm pot. Using a pot holder to hold the pot, add half the milk, salt and pepper, the egg,
butter and chives and smash away with a masher until the potatoes are almost smooth
but still a little lumpy.
4. Remove the foil from the pan and stir in the peas and the remaining milk. Scrape up
any browned bits from the bottom of the pan and turn off the heat. Scrape the turkey
mixture into a casserole dish and top with the potatoes. Broil until the top is golden
brown. Sprinkle with the paprika.
Fettuccine with Creamy Spinach Sauce
Category: Pasta, Vegetarian, Quick & Easy
Serves: 4
HU: 5
Source: Weight Watchers’ Versatile Vegetarian
Posted by: FancyNancy
October 18, 2006
WW notes: If you love creamy pasta sauces, remember this recipe – pureed ricotta
cheese is a superb alternative to fat-laden heavy cream. To get the smoothest possible
texture, be sure to puree it in a blender.
My Notes: a great light, vegetarian main dish! Jimmy liked this, so it’s probably kid-
friendly too.
Ingredients:
6 ounces fettuccine
2 tsp olive oil
½ onion, chopped
2 cups chopped cleaned spinach
1 cup canned crushed tomatoes (no salt added)
¼ tsp salt
½ cup part-skim ricotta cheese, pureed
¼ tsp freshly ground black pepper
pinch grated nutmeg
1. Cook the fettuccine according to package directions. Drain, reserving ½ cup or so of

the cooking liquid, and keep warm.
2. In a large nonstick skillet, heat the oil. Add the onion; cook, stirring as needed, until
softened, about 5 minutes. Add the garlic; cook, stirring, about 1 minute. Stir in the
spinach, tomatoes and salt; cook, stirring, until the spinach is wilted, 4-5 minutes. Add
the fettuccine, ¼ cup of the cooking liquid and the ricotta; cook, tossing, until just heated
through; add more cooking liquid as necessary to make the sauce creamy. Sprinkle with
the pepper and nutmeg.
Per serving: 246 calories, 6 g fat, 9 mg cholesterol, 217 mg sodium, 39 g total carb, 3 g
dietary fiber, 11 g protein, 140 mg calcium.
Pear and Cranberry Stuffed Pork Roast
Cooking Light- October, 2006
Servings: 10 servings (serving size: 1 slice)
HUs: 4
Posted by: Donna (DonnaMO)
October 18, 2006
CL comments: If your butcher can't butterfly the roast for you and time is short, buy a
tied loin roast. Separate it into two pieces, spread the filling between the halves, and
truss tightly. Garnish with Forelle pears, which are grown chiefly in the Northwest, and
fresh herbs.
Donna's comments: I thought I had apple juice and didn't. Substituted the amount with
half orange juice and half water and it worked great. Nice roast meat with a sweet
savory filling. I might use pork TENDERLOIN next time. If I use a pork loin again, I will
flatten it more than the butterflying provided as it was too thick to roll up jellyroll style. I
just filled it, closed it, and tied with string.
Cooking spray
1/4 cup sliced onion 2)

1/2 teaspoon dried thyme 1/4 cup dried cranberries
1/2 teaspoon dried rubbed sage 1/4 cup apple juice
2 garlic cloves, minced 1 (2-pound) boneless pork loin roast,
1/2 cup fat-free, less-sodium chicken trimmed and butterflied
broth 1 teaspoon salt
1 1/2 cups chopped peeled pear (about 1 teaspoon freshly ground black pepper
-Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add
onion, thyme, sage, and garlic. Sauté for 3 minutes or until onion is tender. Stir in broth,
scraping pan to loosen browned bits. Cook for 5 minutes or until liquid is almost
evaporated. Add the pear; cook for 5 minutes or until pear is lightly browned, stirring
often. Add cranberries and apple juice; cook 5 minutes or until liquid is absorbed.
Remove from heat; cool to room temperature.
-Unroll roast; sprinkle both sides with salt and pepper. Spread the pear mixture over
roast, leaving a 2-inch margin around the outside edges. Roll up roast, jelly-roll fashion,
starting with short side. Secure at 1-inch intervals with twine. Place roast on the rack of
a broiler pan or roasting pan coated with cooking spray.
-Bake at 400° for 15 minutes. Reduce heat to 325° (do not remove from oven); cook for
1 hour and 10 minutes or until a thermometer registers 160° (slightly pink). Let stand for
10 minutes before slicing into 1-inch-thick slices.
NUTRITION PER SERVING CALORIES 171(34% from fat); FAT 6.4g (sat 2.3g,mono 2.7g,poly 0.5g); PROTEIN
19.2g; CHOLESTEROL 54mg; CALCIUM 25mg; SODIUM 301mg; FIBER 1.1g; IRON 0.8mg; CARBOHYDRATE 8.9g
Chicken with Fruit and Olives
Source: Cooking Light Sept. 2003
Servings: 6 (serving size: about 4 ounces chicken and about 1/4 cup fruit mixture)
HUs: 7
Core: don't think so....
Posted by: Condiment (Elizabeth)
Date: 19 October 2006
Notes: This dish really marinates twice. Chicken soaks in a vinegar-oil-garlic mixture
before it's cooked, then it chills in the cooking juices, making for very tender meat.
Other Notes: I did not do the refrigeration after the cooking- I just covered the dish in foil
and let it sit on the stove, then served it on the bone- deeelish. I served with
Mediterranean grain dish / couscous so you can soak up the juices from the bottom of
the pan.
Ingredients:
1/4 cup red wine vinegar
3 tablespoons extra virgin olive oil
1/2 teaspoon salt
1/2 cup pitted prunes, chopped
1/2 cup dried apricots, chopped
1/2 cup pitted green olives, halved
3 pounds skinless, bone-in chicken breasts
1/2 cup finely chopped fresh flat-leaf parsley
Directions:
Combine first 5 ingredients in a 13 x 9-inch baking dish, stirring with a whisk. Add
prunes, apricots, and olives; toss well to coat. Add chicken; turn to coat. (Keep breasts
meat side down for best results.) Cover and chill at least 6 hours or overnight.
Gently turn breasts meat side up. Pour wine around, but not over, the chicken; let stand
15 minutes. Bake at 450° for 35 minutes or until chicken is done; let stand 15 minutes.
Sprinkle with parsley. Cover and refrigerate at least 2 hours or overnight. Remove
chicken from the bones; discard bones. Return chicken to fruit mixture; let stand 15
minutes.
CARBOHYDRATE 19g
Fat Tuesday's Skinny Red Beans
Main Dish, Vegetarian
Moosewood Low Fat Favorites Cookbook
HU: 3
Core: yes
Servings: 4-6
posted by: Scarehair (Carrie)
October 19, 2006
My notes: I chopped all of the veggies fine with my food chopper and I still had to cook it
10 minutes extra to get the veggies tender. I also prefer my beans to be soupier so I
added an extra 8 oz. can of plain tomato sauce. I also subbed pinto beans instead of
kidney. Lastly, I use rounded measurements on all dried herbs. This was surprisingly
popular with the kids. Top with your fave hot sauce and serve with brown rice.
2 Cups chopped onions

1 Tablespoon minced garlic
1 Cup chopped carrots
1 Cup chopped celery
1 Cup chopped bell peppers (any color and combination)
1/4 teaspoon dried thyme
1 teaspoon dried basil
1 teaspoon dried marjoram
pinch of cayenne, or more to taste
3 Cups chopped fresh or canned tomatoes (28 oz.can)
1 1/2 Cups cooked or canned kidney beans (15 oz can) drained
1 Tablespoon Dijon mustard
1 Tablespoon brown sugar
1 Cup fresh or frozen sliced okra
salt and fresh ground black pepper to taste
chopped fresh parsley or minced scallions
Combine the onions, garlic and olive oil in a soup pot. Cover and sauté 8 minutes on
medium heat, stirring occasionally or until onions are softened. Add carrots, celery, bell
peppers, herbs, and c cayenne. Cover and cook another 5 to 10 minutes, stirring to
prevent sticking. When veggies are just tender, stir in the tomatoes, beans, mustard,
brown sugar, and okra. Simmer gently for 5 to 10 minutes. Add salt and pepper to taste
and top with parsley or scallions.
Per 8 oz serving: 139 Calories, 6.2 grams protein, 2.4 grams fat, 26 grams carbs, 0.3
grams sat fat, 0.4 poly unsat fat, 1.2, mono-unsat fat, 0 mg cholesterol, 104 mg sodium,
3.2 g fiber
Beef Burgundy
Category: Soups/Stews
Source: Wegman’s Menu
HU’s: 9 per serving
Serving size: 4 oz. meat with 1 cup vegetables
Serves: 6
Prep Time: 30 MIN Cook time: 2 HOURS
Posted by: Jill W.
Note: Bacon, onions and herbes de Provence accentuate the incredible flavor.
Instructions:
2 lbs. boneless beef, cut for stew
Pan Searing Flour
3 Tbsp. vegetable oil
2 strips bacon, sliced in 1/4"inch strips
2 cups baby-cut carrots
1 medium onion, sliced
1/2 lb. fresh pearl onions, peeled
1 lb. fresh mushrooms, sliced
1 Tbsp. tomato paste
2 bay leaves
1 tsp. Wegman’s Herbes de Provence
2 cups red wine (for best quality, substitutions for wine not recommended)
4 cups beef broth
Preheat oven to 350 degrees.

Directions:
1. Dust beef with pan searing flour.
2. Heat oil over MEDIUM in large braising pan. Brown beef lightly on all sides, about 8-
10 min. Remove beef; set aside. Add bacon and cook until crispy; remove from pan and
set aside with beef. Discard all but 1 Tbsp. oil.
3. Add carrots, onion, pearl onions, mushrooms and garlic to pan; Cook 4-5 min, stirring
occasionally. Add tomato paste, bay leaves and herbes de Provence. Stir; cook 3 min.
Add wine; reduce to a syrupy consistency, about 10-15 min. Add broth; return beef and
bacon to pan. Bring to simmer.
4. Cover; place on center rack of oven. Braise 1'/2 hours. Carefully remove lid; continue
to cook 30 min longer or until beef is fork-tender.
5. Remove pan from oven. Transfer beef to serving platter. Discard bay leaves. Salt and
pepper to taste. Pour sauce over beef.
Nutrition info: Each serving (about 4 oz meat with 1 cup vegetables) contains 390 calories, 199
carbohydrate (2g fiber), 39g protein, 18g fat (7g saturated fat), 85mg cholesterol and 950mg sodium.
Low-Carb Italian Wedding Soup
Source: Saving Dinner The Low Carb Way
HU: 8 (only 5 net carbs!!!)
Servings: 4 (serving size unknown)
Posted by: Suzfehr
October 21, 2006
Notes: Simply delicious. Maybe a little high in points, but huge servings and very filling.
You could reduce points by using low-fat Italian or even turkey sausage. DH devours
this stuff.
Serving suggestion: Serve with big green salad. Top soup with grated Romano or
Parmesan cheese.
1/2 pound Italian sausage, casing removed

1 small onion, diced
2 cloves garlic, pressed
2 cups kale, chopped
1 14.5 oz can chicken broth
2 zucchini, chopped
1/2 tsp oregano*
1/2 tsp marjoram*
1/2 tsp salt
Dash crushed red-pepper flakes, to taste
*Could use 1 tsp Italian seasoning
In a large heavy saucepan brown sausage over medium-high heat. Stir in onion and
garlic; cook and stir until soft, about 2 mintues. Now add the kale and cook another 3
minutes. Stir in remaining ingredients; bring to a boil, lower heat, and simmer for about
8 to 10 minutes. Soup should be quite thick.
359 Cal; 19 Fat; 17g Protein; 11 g Carb; 6g Fiber.

Apricot Baked Rice Pudding
D (Desserts)
Source: "BHG Diabetic Living Light Desserts"
HU: 2.4-2.6
Servings: 5
10-22-06
Ingredients:
1/3 cup Egg Beaters® 99% egg substitute
1 large egg
1 1/2 cups skim milk
1/4 cup sugar
1 teaspoon vanilla
2/3 cup cooked brown rice
2 tablespoons dried apricots -- finely chopped
1/4 teaspoon cardamom
1/4 teaspoon orange zest -- optional
Preheat oven to 325°F and set a kettle on to boil water.
In a medium bowl, combine egg whites (Egg Beaters), egg, milk, sugar and vanilla.
Whisk until combined. Stir in cooked rice, dried apricots, cardamom and, if desired,
orange zest.
Place five 6-ounce custard cups n a large shallow baking dish. Spoon rice mixture
evenly among custard cups. Pour boiling water into shallow baking dish until it comes
about 1-inch up the sides of the custard cups.
Bake about 40 minutes (mine took more like 55 mins), stirring after 20 minutes. Serve
warm or chilled. (I thought the texture was better after it was chilled.) If desired, garnish
with additional snipped apricots.
Per Serving (based on my ingredient list): 124 Calories; 1g Fat (9.1% calories from fat);
Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 1/2 Non-Fat Milk; 0 Fat; 1/2 Other
Carbohydrates.
NOTES: Original recipe used 3 egg whites rather than Egg Beaters and regular rice
rather than brown. 126 calories, 1 g fat, 0 g fiber (2.6 HUs)
Corn and Sweet Potato Chowder with Saffron Cream
Source: Stonewall Kitchen Favorites
HU: 5.0-8.0 *(see note below)
Servings: 6
Posted By Aimster04 (Amy)
10/20/06
This chowder is a sensory explosion. First there is the color: the broth is a gorgeous rich
sunflower, thanks to the saffron, sweet potatoes, and golden yellow corn and peppers.
Then there’s the scent: the earthy aroma of corn and saffron. And, of course, the taste:
rich, creamy, summery, and satisfying.
Amy’s Notes: We loved this rich and tasty soup. I used 2 cups of canned corn instead of
frozen and subbed ½ & ½ for the cream. Once the soup had simmered for 12 minutes I
ran it through the blender before adding the cream. We prefer a creamy soup. It was
outstanding. These modifications lower the original recipe from 8 HU’s to 5.
2 tablespoons olive oil salt and freshly ground pepper

1 large onion, chopped 1 tablespoon of flour
1 large red bell pepper, cut into ½” 4 cups low sodium chicken broth
squares 6 large ears of corn or 3 cups frozen
1 small yellow bell pepper, cut into ½” kernels, thawed
squares 1 heavy cream
1 large sweet potato, peeled and cut 1 teaspoon crumbled saffron
into ½ squares (2 cups) 3 scallions, chopped
In a large pot, heat the oil over low heat. Add the onion and cook, stirring occasionally
for ten minutes. Add half of the red pepper and all of the yellow pepper and cook,
stirring for 2 minutes. Add the sweet potato, season with salt and pepper and cook for 8
minutes stirring occasionally. Stir in the flour and cook for 2 minutes. Raise the heat to
high, stir in the broth and bring to a boil. Reduce the heat to low, cover and cook for
about 12 minutes until the potatoes are tender.
Meanwhile, if using fresh corn, shuck it and remove the silks. Using a sharp knife,
remove kernels from the cob by standing each cob on one end on a cutting board and
working the knife straight down the cob; you should have about 3 cups of kernels.
Remove the corn milk and mix in the kernels, set aside.
In a small saucepan, heat the cream and saffron over low heat for 5 minutes, until just
simmering. Add the saffron cream to the chowder and stir in the corn. Heat, over low
heat for 5 minutes. Taste for seasoning. Serve piping hot, topped with scallions and
remaining red bell pepper.
*NI: As recipe is - 8 points each 347 Calories; 20g Fat; 4g Dietary

NI: Substituting ½ & ½ for the cream & 2 cups of corn kernels for the corn - 5 points ea 241 Calories; 10g Fat; 4g
Dietary Fiber
Spicy Tofu Bento Bowl
Vegetarian/Meatless
Vegetarian Times, Oct 2006
HU – 6.43 as written
Core +1 (sesame oil and sesame seeds)
Serves 6
October 24, 2006
Bento boxes are lunch containers with separate compartments used for take along and
take-out lunches in Japan. Here we’ve assembled traditional bento box components in a
one-bowl salad.
My notes: This is really tasty. I added ~1T honey to the salad dressing but it's a matter
of taste. The tofu can easily stand on its own (chicken or shrimp would work well too).
Spicy Tofu
1/4 cup low-sodium soy sauce 5 green onions, finely chopped (about
1/4 cup hot chili-garlic sauce 1/2 cup)
2 Tbs. dark sesame oil (I used < 1T) 1/4 cup nonfat yogurt
14-oz. extra-firm tofu, cubed 2 Tbs. lemon juice
Salad
1/4 cup low-sodium soy sauce 4 1/2 cups mixed baby greens
2 Tbs. lemon juice 2 carrots, peeled
1 Tbs. minced fresh ginger 1 cucumber, sliced (about 1 1/2 cups)
1 tsp. hot chili-garlic sauce 1 avocado, peeled and sliced
2 cups cooked short-grain brown rice (I 1 Tbs. toasted sesame seeds
used 1pkg soba noodles)
To make Spicy Tofu: Whisk together soy sauce, chili sauce and sesame oil in bowl. Heat
nonstick skillet over medium heat. Dip tofu in chili mixture. Cook 10 minutes, or until
browned, turning occasionally. Cool. Add green onions, yogurt and lemon juice to
remaining chili mixture. Toss with tofu.
To make Salad: Whisk together soy sauce, lemon juice, ginger and chili sauce in bowl.
Mound rice in bowls. Top with greens. Shave strips of carrots over top with vegetable
peeler. Top with tofu, cucumber and avocado. Sprinkle with sesame seeds, and serve
with sauce.
PER SERVING: 297 CAL; 12G PROT; 15.5G TOTAL FAT (2G SAT. FAT); 30G CARB; 0MG CHOL;
858MG SOD; 6G FIBER; 3G SUGARS
Pork Tenderloin with Shallot-Cider Sauce
Category: M
Source: CL October 2006
HU: 5.75
Servings: 4 servings (serving size: 3 ounces pork and about 1/4 cup sauce)
Posted By: Tracy (Nikkie1t)
October 24, 2006
CL comments: While five-spice powder is a mainstay of the Chinese kitchen, it contains

standard American companions for pork and apples, including cinnamon, cloves, and
fennel seed. You'll find the spice mix at Asian markets and the spice section of grocery
stores.
My comments: This was a great fall meal. I like pork well-done, so this baked about 45
minutes for me. It took the sauce about 1/2 hour to reduce. I totally forgot to add the
lemon juice, but don't think the recipe needed it.
PORK:
1 (1-pound) pork tenderloin, trimmed 1/2 teaspoon salt

1 tablespoon olive oil 1/4 teaspoon freshly ground black
1 garlic clove, minced pepper
Cooking spray
SAUCE:
1/3 cup finely chopped shallots 1/4 teaspoon five-spice powder

1 1/2 cups apple cider 1/4 teaspoon freshly ground pepper
1/2 cup less-sodium beef broth 3 Tbsp. fresh lemon juice (about 1
1/2 cup applesauce lemon)
1/2 teaspoon salt
Preheat oven to 400°. To prepare pork, rub pork with oil and garlic; sprinkle with 1/2
teaspoon salt and 1/4 teaspoon pepper. Place pork on grill rack or broiler pan coated
with cooking spray. Bake at 400° for 30 minutes or until a thermometer registers 160°
(barely pink). Let stand 5 minutes before slicing.
To prepare sauce, heat a medium saucepan over medium heat. Coat pan with cooking
spray. Add shallots, and cook 1 1/2 minutes or until tender, stirring occasionally. Stir in
cider, broth, applesauce, 1/2 teaspoon salt, five-spice powder, and 1/4 teaspoon
pepper; bring to a boil. Cook cider mixture until reduced to 1 cup (about 10 minutes); stir
in 3 tablespoons fresh lemon juice. Serve sauce with pork.
NUTRITION PER SERVING CALORIES 262(26% from fat); FAT 7.6g (sat 1.9g,mono 4.1g,poly 0.7g);
PROTEIN 25.1g; CHOLESTEROL 67mg; CALCIUM 16mg; SODIUM 703mg; FIBER 0.6g; IRON 1.7mg;
CARBOHYDRATE 23.2g
Savory Pumpkin Quiche
Category: Vegetarian
Vegetarian Times, October 2006
HU - 4.8 (as written)
Serves 6
Shari (walkmuch)
10-24-2006
Who says pumpkin pie has to be sweet? This version goes together in no time and
makes a great autumn supper served with whole grain bread and a tossed salad.
My notes: Very good. I served it as 8 slices as a side dish. Next time I'll double the filling
for more oomph.
1/2 cup low-fat Gruyere cheese (not specified, but I assumed, shredded)
1 frozen 9" prepared pie crust (I used 1 Pillsbury refrigerated)
1 cup low-fat milk (I used skim)
2 large eggs
1 tsp chopped fresh thyme (I used 1/2 tsp dried)
1/4 tsp salt
1/4 tsp ground black pepper
1/4 tsp ground nutmeg
1 cup fresh or canned pumpkin puree (I used a whole can)
Preheat oven to 400. Sprinkle cheese over bottom of piecrust.
Whisk together milk, eggs, and seasonings. Blend in pumpkin. Pour over cheese in
crust.
Bake 10 minutes. Reduce heat to 350, and bake 45-50 minutes more, or until filling has
set and tip of knife inserted in center comes out clean. Cool 10 minutes before slicing
and serving.
PER SERVING: 206 CAL; 9G PROTEIN; 11G TOTAL FAT (3G SAT); 16G CARB; 14MG
CHOL; 321MG SODIUM; 1G FIBER; 3G SUGARS
Tasty Italian Beef
Category: Meats
Source: Recipe Review Board
HU: 5 per serving
Serving size: 3 ounces of beef plus about 3/4 oz. pepperoncini peppers
Posted By: Aimster04
10/27/06
Amy's Notes: this is a simple yet versatile recipe. CLCers have used it for
sandwiches, tacos and a pot roast. If you don’t like a real spicy dish, try
it with banana peppers in place of the Pepperoncini.
3 ½ lb beef roast
12 oz jar pepperoncini peppers
1 envelope Italian salad dressing mix
15 oz can fat free beef broth
Place roast in crock. Mix remaining ingredients and pour over roast. Cook
on low 8-10 hours.
Whole Wheat Beer Bread
Breads
All Recipes.com
3 HUs
12 servings
October 28, 2006
Quick and Easy
All Recipes' Notes: Good with soups, chili. Makes excellent toast. Flavor of bread will
change, depending on type of beer used. Loaf comes out looking textured on top.
Lesley's Notes: This was SO EASY!! I used Michelob Ultra (I don't think it matters if the
beer is room temp or cold - mine was cold). I also added 1/2 tsp. of dried thyme to make
an herb bread. I swear, this is as good if not better than Tastefully Simple's beer bread,
plus it's very cheap to make. I served it with pot roast a couple of weeks ago. I will be
making mini loaves of this for the holidays, or just putting the dry ingredients in jars with
directions and a bottle of beer.
INGREDIENTS
1 1/2 cups all-purpose flour
1 1/2 cups whole wheat flour
4 1/2 teaspoons baking powder
1/3 cup packed brown sugar
1 (12 fluid ounce) can or bottle beer
INSTRUCTIONS
Preheat oven to 350 degrees. Lightly grease a 9x5 inch loaf pan.
In a large mixing bowl, combine all-purpose flour, whole wheat flour, baking powder, salt
and brown sugar. Pour in beer; stir until a stiff batter is formed. It may be necessary to
mix dough with your hands. Scrape dough into prepared loaf pan.
Bake in preheated oven for 50 to 60 minutes, until a toothpick inserted into center of the
loaf comes out clean.
Nutritionals: Per Serving (excluding unknown items): 140 Calories; trace Fat (2.8%
calories from fat); 4g Protein; 30g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;
454mg Sodium.
Creamy California Medley Soup
ST (Soup/Stew)
Source: Cindy's adaptation from "American Heart Association Low-Salt Cookbook"
HU: 2.1
Servings: 4
10-29-06
Cindy's Comments: The original recipe called for 16 ounces fresh cauliflower florets and
3 Tablespoons grated Parmesan. I used a bag of California blend vegetables
(cauliflower, broccoli, and carrots), added a bit more cauliflower, and increased cheese
using Reduced-Fat Cheddar. NI for original recipe: 113 calories, 2.5 g fat, 4 g fiber.

2 medium ribs celery -- chopped
1/2 medium onion -- chopped
2 cloves garlic -- minced
16 ounces frozen california-blend vegetables
4 ounces frozen cauliflower
2 1/2 cups fat-free chicken broth
1/4 teaspoon pepper
1/2 cup fat free half-and-half
1/8 teaspoon nutmeg
5 tablespoons reduced fat cheddar cheese -- shredded
Heat a medium saucepan over medium heat. Add oil and swirl to coat pan. Cook celery,
onion, and garlic for 3-4 minutes or until celery is tender-crisp and onion is soft.
Stir in vegetables. Cook 2-3 minutes.
Stir in broth and pepper. Increase heat to medium-high and bring to a simmer. Reduce
heat and simmer, covered 10-15 minutes, or until vegetables are tender.
Blend mixture using immersion blender or by transferring to a food processor.
In a small bowl, whisk together the half-n-half, flour and nutmeg. Stir into vegetable
mixture. Bring to a simmer over medium-high heat. Reduce heat and continue
simmering 2-3 minutes or until thickened.
Stir in the cheese until melted, about 30 seconds.
Carbohydrate; 5g Dietary Fiber; 2mg Cholesterol; 455mg Sodium. Exchanges: 1/2
Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Non-Fat Milk; 0 Fat.
Serving size: Approx 1-1/3 cup.
Endive Stuffed with Goat Cheese and Walnuts
From: Cooking Light, Sept. '01
Posted by: Danikam
Category: appetizer
Date: 10/29/06
HUs: 1.8 for 2
Serves: 8 (serving size: 2 stuffed leaves)
These pretty appetizers have a lot going for them: The sweetness of the honeyed
walnuts and orange sections complements the endive's natural bitterness, while goat
cheese provides a smooth contrast to the crunch of the greens and nuts.
1/3 cup coarsely chopped walnuts

2 tablespoons honey, divided
Cooking spray
3 tablespoons orange juice
16 Belgian endive leaves (about 2 heads)
1/3 cup (1 1/2 ounces) crumbled goat cheese or blue cheese
16 small orange sections (about 2 navel oranges)
1 tablespoon minced fresh chives
1/4 teaspoon cracked black pepper
Combine walnuts and 1 tablespoon honey; spread on a baking sheet coated with
cooking spray. Bake at 350° for 10 minutes, stirring after 5 minutes.
Combine 1 tablespoon honey, vinegar, and orange juice in a small saucepan. Bring
mixture to a boil over high heat, and cook until reduced to 3 tablespoons (about 5
minutes).
Fill each endive leaf with 1 orange section. Top each section with 1 teaspoon cheese
and 1 teaspoon walnuts; arrange on a plate. Drizzle the vinegar mixture evenly over
leaves, and sprinkle evenly with chives and pepper.

3mg; CALCIUM 43mg; SODIUM 29mg; FIBER 2g; IRON 0.6mg; CARBOHYDRATE 11.9g
Chipotle-Lime Crab Crisps
From: Cooking Light, March '06
Posted by: Danikam
Date: 10/29/06
HUs: 1.7 for 3
Serves: 16 (3 each)
These appetizers combine sweet crab, Parmesan cheese, jicama, bell pepper, cilantro,
and mayonnaise highlighted with fiery chipotles. A little crab goes a long way in these
appetizers.
48 baked tortilla chips

1/2 cup reduced-fat mayonnaise
1 teaspoon chopped canned chipotle chile in adobo sauce
3/4 pound lump crabmeat, shell pieces removed
1/4 cup (1 ounce) grated fresh Parmesan cheese
2 tablespoons finely chopped peeled jicama
2 tablespoons thinly sliced green onions
2 tablespoons finely chopped red bell pepper
2 tablespoons finely chopped fresh cilantro
1 tablespoon finely chopped celery
1 medium avocado, peeled and diced
Arrange tortilla chips in a single layer on 2 baking sheets.
Combine mayonnaise, chile, and juice, stirring with a whisk.
Combine crab and next 6 ingredients (through celery) in a medium bowl. Add
mayonnaise mixture, stirring until well combined. Spoon about 1 tablespoon crab
mixture onto each chip. Bake at 350° for 5 minutes or until thoroughly heated; top the
chips evenly with avocado.

CARBOHYDRATE 9.1g
Make-Ahead Gravy
Category: Sauces
Source CL November 2006
Healthy Units: 0.8 for 1/4 cup
Servings: 12
Posted by Tracy (Nikkie1T)
October 30, 2006
CL Notes: Prepare this up to a day in advance.
My Notes: I used a box of organic chicken broth since I didn't have turkey stock
available. I also subbed 1/2 teaspoon of Penzey's sage for the fresh sage. The flavor
was so good, and it was nice to have the gravy ready to heat up when the turkey was
done, rather than having to rush to defat the stock and make gravy.

2 tablespoons butter, softened
5 cups Roasted Turkey Stock, divided
2 teaspoons chopped fresh sage
1/4 teaspoon salt
Combine the flour and butter in a medium bowl.
Heat a large saucepan over high heat. Add 2 cups stock; bring to a boil. Cook until
reduced to 1/2 cup (about 5 minutes). Add the remaining 3 cups stock; bring to a boil.
Stir 1 cup stock into flour mixture, stirring with a whisk until smooth. Pour mixture into
saucepan; reduce heat to medium-low, and cook until thickened, about 5 minutes. Stir in
sage, salt, and black pepper.
CARBOHYDRATE 1.6g
Turkey Noodle Soup
Category: Soups/stews
Source: cookinglight.com
HU: 5.7 for 2 cup (!) portion
Servings: 4
October 30, 2006
CL comments: Total time: 35 minutes. Enjoy this soup year-round with shredded
chicken instead of turkey.
My comments: I doubled the recipe, and used turkey stock rather than canned broth. I
couldn't believe how quickly it came together. I added a can of corn, just because I like
corn. This is a good, basic turkey soup recipe.
1 cup (1/4-inch-thick) slices carrot

1 cup (1/4-inch-thick) slices celery
1/4 teaspoon salt
6 cups fat-free, less-sodium chicken broth
2 cups (3 ounces) uncooked egg noodles
1 bay leaf
2 cups shredded turkey (about 8 ounces)
Coarsely ground black pepper (optional)
Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add
carrot, onion, and garlic; sauté 5 minutes or until onion is lightly browned. Add celery,
salt, and 1/4 teaspoon pepper; sauté 3 minutes. Add broth and next 3 ingredients
(through bay leaf); bring to a boil. Reduce heat, and simmer 5 minutes. Add shredded
turkey; cook 3 minutes. Discard bay leaf. Sprinkle with coarsely ground black pepper, if
desired.
Spicy Spaghetti Squash
P (Poultry) or V (Vegetables)
Source: Allrecipes.com
HUs: 3.26
Serves: 6
10-30-06
"In this recipe from the American Diabetes Association, spaghetti squash is used in
place of pasta with a puttanesca-like sauce made with ground turkey, capers, tomatoes,
aromatics and seasonings."
Cindy's Note: I added 4 ounces of sliced mushrooms with the onions. The sauce was
great and would also be good over Penne or another pasta. This was my first attempt at
cooking spaghetti squash and it was very good.
INGREDIENTS:
1 small spaghetti squash, halved and 2 cups crushed tomatoes

seeded 2 tablespoons red wine
1 tablespoon olive oil 2 teaspoons capers
1/2 cup minced onion 2 teaspoons minced fresh oregano
3 cloves garlic, minced 2 teaspoons crushed red pepper flakes
2 green onions, minced 2 tablespoons chopped fresh parsley
12 ounces ground white meat turkey
DIRECTIONS:
Preheat oven to 350 degrees F (175 degrees C).
Place each squash half cut side down on a cookie sheet and bake uncovered for about
45 to 60 minutes or until a fork goes easily into the shell. Allow to cool and scoop out the
strands of squash with a large spoon and set aside.
Heat the oil in a skillet over medium high heat. Add the onion, garlic and scallions and
sauté for 2 minutes. Add the turkey and cook for 4 minutes. Add the tomatoes and wine
and bring to a boil, lower the heat and simmer for 20 minutes.
Add the capers, oregano, red pepper flakes and parsley; simmer for 5 minutes. If the
squash has cooled too much, reheat it in the microwave, covered for 2 to 3 minutes. Top
the squash with the sauce and serve.
Nutrition facts: Calories (kcal) 155, Protein 11.3g, Cals from Protein 28%, Total Fat 7.7g , Cals
from Fat 43%, Carbohydrates 10.6g, Cals from Carbohydrates 26%, Fiber 2.4g, Cholesterol
44mg, Sodium 102mg
Scallops with Orzo
Fish/Seafood
Source: Kraft Kitchen Magazine
HU - 5.75 as written
Servings - 5
Posted by: Terri (witchypoo)
Date: 10/31/2006
5 sheets Reynolds Wrap foil

1 pound scallops (or a combination of scallops and shrimp)
3 cups cooked orzo pasta
1 can artichoke hearts -- (13.75 oz) drained and quartered
2 cups cherry tomatoes -- halved
1 medium lemon -- juiced
Salt and Freshly ground pepper
3 tablespoons fresh dill -- chopped (or 1T dried)
4 ounces fat-free feta cheese -- crumbled (add points if you use low-fat or full-fat)
Preheat oven to 450 F or turn on grill to medium-high. Combine Alaska scallops, orzo,
artichoke hearts, tomatoes, garlic, lemon juice, olive oil, salt, pepper and dill.
Center one-fourth of mixture on each sheet of foil. Bring up foil sides. Double fold top
and ends to seal packet, leaving room for heat circulation inside. Make four packets.
Bake 14 to 18 minutes on a cookie sheet in oven or G rill 9 to 11 minutes in covered

grill. Sprinkle with feta cheese before serving.
This recipe serves 5.
Per Serving (excluding unknown items): 310 Calories; 4g Fat (12.2%

calories from fat); 28g Protein; 41g Carbohydrate; 6g Dietary Fiber; 30mg
Cholesterol; 592mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 2
Vegetable; 0 Fruit; 1/2 Fat.
Turkey Soup Provencal
Soups & Stews
Source: Cooking Light March 2003
Healthy Units: 5.4
Core: Yes
Servings: 4
Posted by Tracy (Nikkie1t)
November 3, 2006
Quick & Easy
My comments: This really came together quickly.
1 pound ground turkey breast

1/2 teaspoon herbes de Provence, crushed
1 (15-ounce) can cannellini beans or other white beans, drained
1 (14.5-ounce) can fat-free, less-sodium chicken broth
1 (14.5-ounce) can diced tomatoes with garlic and onion, undrained
4 cups chopped fresh spinach
Cook ground turkey in a large saucepan over medium-high heat until browned, stirring
to crumble.
Add herbes de Provence, beans, broth and tomatoes to pan; bring to a boil. Reduce
heat, and simmer 5 minutes. Stir in spinach, simmer 5 minutes.
Yield: 4 servings (serving size: 1-1/4 cups)

Calories: 294; Fat: 3.8 g.; protein 40 g.; cholesterol 75 mg; calcium 206 mg; sodium 890
mg; fiber 5.4 g; iron 6.1 mg; carbohydrate 25.4 g.
Brussels Sprouts with Walnut-Lemon Vinaigrette
Source: Eating Well, Oct/Nov 2006
Healthy Units: 2
Core: No
Servings: 4
Date: November 4, 2006
Quick and Easy
EW Notes: We love walnut oil for its delightful nutty flavor and its healthy nutritional
profile. You can find it in many supermarkets and natural-foods stores; store it in the
refrigerator.
1 pound Brussels sprouts, trimmed and quartered

2 tablespoons walnut oil
1 tablespoon minced shallot
1/4 teaspoon freshly grated lemon zest
1 teaspoon whole-grain or Dijon mustard
1/4 teaspoon salt
1. Place Brussels sprouts in a steamer basket and steam in a large saucepan over 1
inch of boiling water until tender, 7 to 8 minutes.
2. Meanwhile, whisk oil, shallot, lemon zest, lemon juice, mustard, salt and pepper in a
medium bowl. Add the sprouts to the dressing; toss to coat.

Nutrition bonus: Vitamin K (216% daily value), Vitamin C (130% dv), Vitamin A (20%
dv), Folate (19% dv).
Hoisin-Glazed Chicken Breasts
Category: Poultry
Cooking Light March, 2005
HU: 5.3
Servings: 4
Posted by DebMj1
November 5, 2006
Quick & Easy
CL Notes: Adding the remaining glaze on the chicken after broiling intensifies the flavor.
Be sure to use a clean spoon or brush when adding the final amount of hoisin mixture.
You don't want it to come in contact with any utensils that touched raw chicken.
Deb's Notes: We did these chicken breasts on the grill. I pounded them to uniform
thickness, then grilled them over medium heat 5 minutes on each side.
1/4 cup hoisin sauce

3/4 teaspoon bottled minced fresh ginger
Cooking spray
4 lime wedges
Preheat broiler.
Combine first 6 ingredients. Remove 2 tablespoons of hoisin mixture, and reserve to
brush on cooked chicken. Line a shallow roasting pan with foil; coat foil with cooking
spray. Place the chicken on prepared pan. Brush 2 tablespoons of hoisin mixture evenly
over chicken; broil 5 minutes. Turn chicken over; brush with 2 tablespoons of hoisin
mixture. Broil 5 minutes or until chicken is done. Spoon reserved 2 tablespoons of
hoisin mixture over cooked chicken. Serve with lime wedges.
Yield: 4 servings (serving size: 1 breast half and 1 lime wedge)

CARBOHYDRATE 8.4g
Cheddar Batter Bread
Category: Bread
Source: CLBB
Healthy Units: 3
Yield: 24 servings
November 5, 2006

3/4 cup buttermilk
3/4 cup water
1/4 ounce active dry yeast
3 large eggs
1 teaspoon hot sauce
2 tablespoons sugar
1 teaspoon baking soda
1 teaspoon salt
1/4 cup grated Parmesan cheese
4 ounces shredded sharp cheddar cheese
1 large egg yolk -- beaten
1 tablespoon water
Heat the butter in a medium saucepan over medium heat. Add the buttermilk and water and
heat just until warm to the touch (105 to 115 degrees F). Pour into a large bowl. Sprinkle the
yeast on top and let stand for 5 minutes. Whisk to dissolve the yeast. Whisk in the eggs and hot
sauce.
Sift together flour, sugar, baking powder, baking soda, and salt. Gradually stir into the liquid to
make a thick batter (I did this in my Kitchen Aid). Stir in the Parmesan cheese and 3/4 cup of the
Cheddar (or Swiss) cheese.
Spray two 8½x4½x2½-inch loaf pans with non-stick spray. Spread the batter evenly in the pans.
Cover loosely with plastic wrap and let stand in a warm place until doubled in volume, about 45
minutes (I let it go 1 hour and it still didn't double).
Position a rack in the center of the oven and preheat to 375 degrees F.
Brush the tops of the loaves with the egg mixture. Bake 25 minutes. Sprinkle the tops of the
loaves with the remaining 1/4 cup of shredded Cheddar and bake until the loaves are golden
and sound hollow when removed from the pans and tapped on the bottoms, 10 to 15 minutes.
Cool in pans for 10 minutes. Turn out onto wire racks and cool completely. (The breads can be
made 2 days ahead, wrapped in aluminum foil, and stored at room temperature.)
Per Serving (excluding unknown items): 136 Calories; 5g Fat (32.5% calories from fat); 5g
Protein; 18g Carbohydrate; 1g Dietary Fiber; 46mg Cholesterol; 270mg Sodium. Exchanges: 1
Grain (Starch); 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.
Shrimp Chili Cornbread Casserole
Healthy Units: 4.59
Core: No
Servings: 12
EW Notes: Consider this dish a savory cobbler: a rich shrimp chili (which you could make on its
own any weeknight), dotted with a thick, biscuitlike, cornbread topping. To make ahead: Bake,
let cool for 1 hour, cover with parchment paper then foil and refrigerate for up to 3 days. Reheat,
covered, in a preheated 350°F oven for 1 hour.
Em’s Notes: This was easy to cut in half for 6 servings. I used my dutch oven, both on the stove
top and in the oven. I used an egg white as ½ an egg.
Shrimp chili filling:

2 teaspoons canola oil 1 teaspoon ground cinnamon
1 large onion, chopped 1 teaspoon salt
1 medium green bell pepper, chopped 2 14-ounce cans reduced-sodium diced
4 cloves garlic, minced tomatoes
3 medium zucchini, diced (about 5 cups) 1 1/2 pounds small shrimp (41-50 per
1 1/2 tablespoons chili powder pound), peeled and deveined
1 1/2 teaspoons ground cumin 1/2 cup chopped fresh cilantro
Cornbread topping
1 cup all-purpose flour 3/4 cup nonfat milk

1 cup yellow cornmeal 1/4 cup canola oil
2 teaspoons baking powder 1 large egg
1/2 teaspoon salt 1 tablespoon honey
1. To prepare filling: Heat oil in a Dutch oven over medium heat. Add onion and bell pepper;
cook, stirring often, until softened, about 3 minutes. Add garlic and cook, stirring, for 30
seconds. Stir in zucchini; cook, stirring often, for 3 minutes. Stir in chili powder, cumin, cinnamon
and salt; cook for 20 seconds. Pour in tomatoes; bring to a simmer. Remove from the heat. Stir
in shrimp and cilantro. Pour into a 9-by-13-inch baking dish.
2. Preheat oven to 350°F.
3. To prepare cornbread topping: Whisk flour, cornmeal, baking powder and salt in a large bowl.
Whisk milk, oil, egg and honey in a medium bowl until smooth. Pour into the dry ingredients and
stir just until moistened. Drop by heaping tablespoons over the shrimp mixture.
4. Bake the casserole, uncovered, until the top is browned and the filling is bubbling, 40 to 45
minutes. Let stand for 10 minutes before serving (or follow make-ahead instructions).
Per serving: 226 calories; 8 g fat (1 g sat, 4 g mono); 104 mg cholesterol; 24 g carbohydrate; 15
g protein; 3 g fiber; 522 mg sodium; 222 mg potassium.
Nutrition bonus: Vitamin C (30% daily value), Iron & Vitamin A (15% dv).
Chicken with Cider and Bacon Sauce
Category: Poultry
Source: Cooking Light January 2005
HU: 6
Servings: 4
November 7, 2006
CL comments: Serve with broccoli and white and wild rice.

1/4 teaspoon salt
2 bacon slices, chopped
1/4 cup minced fresh onion
3/4 cup unsweetened apple cider
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to
1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with salt
and pepper.
Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from
pan. Add chicken to drippings in pan; cook 6 minutes on each side or until done.
Remove chicken from pan; keep warm.
Add onion to pan; cook 2 minutes or until tender, stirring constantly. Add cider and broth;
bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced
to 1/2 cup (about 5 minutes). Stir in cooked bacon; serve sauce over chicken.
Yield: 4 servings (serving size: 1 chicken breast half and about 2 tablespoons sauce)
CARBOHYDRATE 6.9g
Hoisin Pork and Snow Pea Stir-Fry
Category: Meat
Cooking Light Nov. 2006
HU: 8
Servings: 4 (serving size: 3/4 cup noodles and about 1 cup pork mixture)
Posted By: Scarehair (Carrie)
November 9, 2006
Quick and Easy, Kid Friendly
CL Notes: The slightly sweet, hoisin based sauce is to Chinese food what ketchup is to
American food. Look for hoisin and rice noodles with the other Asian foods in most
supermarkets.
My Notes: I doubled the veggies (adding carrots and celery) as well as doubling the
sauce in order to feed my larger family and have leftovers for lunch. The sauce was
tasty enough that there wasn't one complaint about the snow peas. I love it when I can
find a way to get my kids to eat veggies.
4 ounces uncooked rice noodles or rice 1 tablespoon honey

2 tablespoons low-sodium soy sauce, 4 teaspoons dark sesame oil, divided
divided 3 cups snow peas, trimmed (about 1/2
1 (1-pound) pork tenderloin, trimmed pound)
and thinly sliced 1/2 cup sliced red bell pepper
3/4 cup fat-free, less-sodium chicken 1 tablespoon bottled ground fresh ginger
broth
1/4 cup hoisin sauce 1 teaspoon bottled minced garlic
1 tablespoon cornstarch 1/2 cup chopped green onions
Prepare rice noodles according to package directions, omitting salt and fat. Drain and
keep warm.
Combine 1 tablespoon soy sauce and pork, tossing to coat. Set aside.
Combine remaining 1 tablespoon soy sauce, broth, hoisin, cornstarch, and honey in a
medium bowl, stirring with a whisk until smooth.
Heat 1 tablespoon sesame oil in a large nonstick skillet over medium-high heat. Add
pork mixture to pan; sauté 3 minutes or until browned. Remove pork from pan. Add
remaining 1 teaspoon sesame oil to pan. Stir in peas, bell pepper, ginger, and garlic;
sauté 30 seconds. Return pork mixture to pan; stir in broth mixture. Simmer 2 minutes
or until thick, stirring occasionally. Remove from heat, and stir in green onions. Serve
pork mixture over the noodles.
CALORIES 395 (22% from fat); FAT 9.6g (sat 2.1g,mono 3.7g,poly 2.5g); PROTEIN
Singapore Chile Crab with Spinach
Category: Fish/Seafood
Source: Eating Well December 2006
Healthy Units: 4
Servings: 4 (1 cup)
November 9, 2006
Quick & Easy
Eileen’s Notes: This dish was delicious using jumbo lump crab meat and served over
rice noodles. I subbed 2 T of chile garlic paste for the minced red chile and doubled the
shallots. Next time I’ll use a 9 ounce bag of spinach instead of the 6 ounces.
1/2 cup water

1/4 cup ketchup
1 tablespoon reduced-sodium soy sauce
1 teaspoon cornstarch
1 tablespoon toasted sesame oil
1/4 cup minced shallot
2 tablespoons minced garlic
2 tablespoons minced red chile, or to taste
1 1/2 tablespoons minced fresh ginger
1 6-ounce bag baby spinach
1 pound pasteurized crabmeat, drained if necessary
Whisk water, ketchup, soy sauce, tomato paste and cornstarch in a medium bowl.
Heat oil in a large skillet over medium-high heat.
Add shallot and cook, stirring occasionally, until softened, about 1 minute.
Add garlic, chile and ginger and cook, stirring, until fragrant, about 30 seconds.
Add spinach and stir until just wilted, 1 to 2 minutes.
Stir in the sauce and crab; reduce heat to medium-low, cover and cook, stirring
occasionally, until heated through, about 2 minutes.
Per serving: 187 calories; 5 g fat (1 g sat, 2 g mono); 132 mg cholesterol; 11 g carbohydrate; 25
g protein; 1 g fiber; 785 mg sodium; 360 mg potassium. Nutrition bonus: Vitamin A (90% daily
value), Iron & Vitamin C (40% dv), Folate (22% dv), Calcium (15% dv). 1 Carbohydrate Serving
Exchanges: 1 vegetable, 3 very lean meat, 1 fat
Roasted Chicken with Balsamic Vinaigrette
Poultry
Giada De Laurentiis/Foodnetwork.com
Healthy Units: 8
Servings: 4 (2 chicken thighs)
Posted by jhoulihan (Jodi)
11/11/06
Notes: Giada's original recipe calls for a whole chicken cut into pieces. I modified it to 8
chicken thighs since DH & I prefer thighs, and also removed the skin to make it more
WW friendly.

2 garlic cloves, chopped
Salt and freshly ground black pepper
8 chicken thighs, bone-in with skin removed
1/2 cup low-salt chicken broth
1 teaspoon lemon zest
1 tablespoon chopped fresh parsley leaves
Whisk the vinegar, mustard, lemon juice, garlic, olive oil, salt, and pepper in small bowl
to blend. Combine the vinaigrette and chicken pieces in a large resealable plastic bag;
seal the bag and toss to coat. Refrigerate, turning the chicken pieces occasionally, for at
least 2 hours and up to 1 day.
Preheat the oven to 400 degrees F.

Remove chicken from the bag and arrange the chicken pieces on a large greased
baking dish.
Roast until the chicken is just cooked through, about 1 hour.
If your chicken browns too quickly, cover it with foil for the remaining cooking time.
Transfer the chicken to a serving platter.
Place the baking dish on a burner over medium-low heat.
Whisk the chicken broth into the pan drippings, scraping up any browned bits on the
bottom of the baking sheet with a wooden spoon and mixing them into the broth and
pan drippings.
Drizzle the pan drippings over the chicken.
Sprinkle the lemon zest and parsley over the chicken, and serve.
Spinach Squares
Category: Eggs
Source: Prevention Eat Up Slim Down Cookbook
Healthy Units: 1.7
Servings: 9
November 12, 2006
Freezer Friendly
Eileen’s Notes: I thought the servings were too small the first time I tried this recipe so I
made it again in my 6 muffin pan for larger individual servings. I added 2 slices of
crumbled RF bacon to the egg mixture and upped the Parmesan to 3 T to sprinkle ½ T
on top of each serving. The NI listed is for the recipe as written but my changes only
added one point for a larger serving. Cooking time was about 20 minutes using the
muffin pan and they taste like miniature vegetable quiches.
1 tsp olive oil

1 small onion
3 oz mushrooms
1 medium sweet red pepper
1 cup Egg Beaters
1/4 cup seasoned bread crumbs
1 Tbsp grated Parmesan cheese
1 Tbsp sesame seeds (I omitted)
4 cup spinach
4 oz light cream cheese
Chop onion, mushroom, and red pepper. Heat oil in pan and sauté veggies 5 minutes.
Add spinach; stir 1 minute until it starts to wilt. Remove from heat. In medium bowl,
whisk cream cheese until smooth. Add egg substitute and bread crumbs. Stir in veggie
mixture. Pour into 8x8 pan coated with cooking spray. Sprinkle with sesame seeds and
Parmesan cheese. Bake 350 about 30 minutes until golden brown and puffy.
Per Serving: 77 Calories; 4g Fat; 5g Protein; 7g Carbohydrate; 1g Fiber; 7g Cholesterol;

204 mg Sodium
Pear and Parsnip Puree
V (Vegetables)
Source: Weightwatchers.com
HU: 3
Servings | 4
11-12-06
WW: This autumn-inspired puree is a delicious change of pace from applesauce or

potatoes. It's wonderful on its own but also makes a great topping for pancakes and
muffins.
Cindy's Comments: I replaced half the cardamom with nutmeg (my favorite spice).
Ingredients
3 medium pear(s), cored, seeded and diced

4 medium parsnip(s), trimmed, peeled and diced
1/4 cup water
3 Tbsp buttermilk
1/8 tsp ground cardamom
1/4 tsp table salt, or to taste
1/4 tsp black pepper, or to taste
Instructions
Combine pears and parsnips in a small pot; add 1/4 cup of water. Bring to a boil, then
reduce heat to low, cover and cook until parsnips are very tender, about 15 minutes;
drain off any liquid.
Place pears and parsnips in a blender or food processor fitted with a steel blade. Add
remaining ingredients and process until mixture is lightly pureed. Yields about 3/4 cup
per serving.
Ginger Cardamom Pear Butter
Sauces/ Condiments
CL Nov. 2006
HU: 1
Amount 1 1/4 Cup. Serving size: 1 Tbsp
Nov.15, 2006
Carrie's Notes: This was a big hit at my house. I doubled the recipe and I will be on the
hunt for more pears. This would make a great holiday neighbor gift.
4 cups coarsely chopped peeled Bartlett pear (about 2 1/2 pounds)

1 cup sugar
1 teaspoon ground cardamom
2 teaspoons minced peeled fresh ginger
1/4 teaspoon salt
Place pears in a blender or food processor; process until smooth. Combine pear puree,
sugar, and remaining ingredients in a medium sauté pan over medium heat; bring to a
simmer, stirring occasionally. Cook 3 hours or until mixture is thick.
Yield: 1 1/4 cups (serving size: 1 tablespoon)
CALORIES 72 (1% from fat); FAT 0.1g (sat 0.0g,mono 0.0g,poly 0.0g); PROTEIN 0.2g;
CARBOHYDRATE 18.9g
Cranberry-Cherry Crumble
Source: Cooking Light, November 2006
Healthy Units: 3 (if 8 servings & Splenda) 5 (if 6 servings and regular sugar)
Servings: 6-8
CL Notes: Serve warm with low-fat vanilla ice cream or fat-free whipped topping.
Em’s Notes: We cut this into 6 servings, but that really is a little too big. With my
changes, the point count for 8 servings drops to 3 points. The attached nutritional info is
from the CL original recipe.
3 cups fresh or frozen cranberries, thawed

3 cups frozen pitted dark sweet cherries, thawed
3/4 cup granulated sugar (I used Splenda)
1/4 cup dried cranberries, chopped
1/4 cup dried cherries, chopped
1 1/2 teaspoons cornstarch
Cooking spray
1/4 cup slivered almonds, chopped
1/4 cup regular oats
1/4 cup whole wheat flour (about 1 1/8 ounces)
1/4 teaspoon salt
2 tablespoons chilled butter, cut into small pieces (I used light butter)

Combine first 7 ingredients in a large bowl, tossing gently to coat fruit. Spoon cranberry
mixture into an 8-inch square baking dish coated with cooking spray.
Combine almonds and the next 7 ingredients (through extract) in a medium bowl; cut in
butter with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle
oat mixture evenly over cranberry mixture. Bake at 375° for 45 minutes or until filling is
bubbly and topping is golden.
CALORIES 265 (19% from fat); FAT 5.6g (sat 2.1g,mono 2g,poly 0.9g); PROTEIN 2.9g; CHOLESTEROL
Chard with Green Olives, Currants & Goat Cheese
Category: Vegetable (V)
Source: Eating Well, December 2006
Healthy Units: 2
Core: No
Servings: 6
Quick and Easy
EW Notes: Tangy green olives, sweet currants and creamy goat cheese turn chard into
a sophisticated treat, just right paired with lamb chops.
Em’s Notes: I loved the sweet, salty, tangy flavors in this side dish. I very tasty way to
get in your greens.

1 pound chard, stems and leaves separated, chopped
1/4 teaspoon salt
1/4 cup chopped pitted green olives
1/4 cup currants
1/2 cup crumbled goat cheese (2 ounces)
Heat oil in a Dutch oven over medium heat. Add chard stems, salt and pepper and cook,
stirring often, until softened, 3 to 5 minutes. Stir in chard leaves and cook, stirring
constantly, until wilted, about 2 minutes. Stir in olives and currants. Dot goat cheese
over the top, cover and cook until the chard is tender and the cheese is melted, about 2
minutes more.

carbohydrate; 4 g protein; 2 g fiber; 360 mg sodium; 504 mg potassium. Nutrition bonus:
Vitamin K (310% daily value), Vitamin A (100% dv), Vitamin C (25% dv), Magnesium
(18% dv). 1/2 Carbohydrate Serving Exchanges: 1 vegetable, 1 fat
Catalan Sautéed Polenta & Butter Beans
Healthy Units: 4
Core: (C+1.5)
Servings: 4
EW Notes: This dish is a satisfying vegetarian meal complete with spinach, beans and polenta,
inspired by classic Spanish flavors. Look for smoked paprika with other specialty spices; it's
available in three varieties: sweet, bittersweet and hot. Sweet is the most versatile, but if you
like a little bit of heat, choose the hot variety. You can find Spanish products in specialty-foods
stores or online at tienda.com. Make it a Meal: Enjoy with a green salad tossed with sherry
vinaigrette and a glass of Jean-Luc Colombo Cotes du Rhone.
4 teaspoons extra-virgin olive oil, divided

1 16-ounce tube prepared plain polenta, cut into 1/2-inch cubes
1 small onion, halved and thinly sliced
1 red bell pepper, diced
1/2 teaspoon paprika, preferably smoked, plus more for garnish (see Note)
1 15-ounce can butter beans, rinsed
4 cups packed baby spinach
3/4 cup vegetable broth
1/2 cup shredded Manchego or Monterey Jack cheese
2 teaspoons sherry vinegar
1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add polenta
and cook in a single layer, stirring occasionally, until beginning to brown, 8 to 10
minutes. Transfer to a plate.
2. Reduce the heat to medium; add the remaining 2 teaspoons oil and garlic to the pan,
and cook, stirring, until fragrant, 30 seconds. Add onion and bell pepper; cook, stirring,
until just tender, 3 to 5 minutes. Sprinkle with paprika; cook, stirring, for 30 seconds. Stir
in beans, spinach and broth; cook, stirring, until the beans are heated through and the
spinach is wilted, 2 to 3 minutes. Remove from the heat; stir in cheese and vinegar.
Serve vegetables over polenta. Sprinkle with paprika, if desired.
Per serving: 207 calories; 8 g fat (2 g sat, 4 g mono); 7 mg cholesterol; 28 g carbohydrate; 10 g protein; 5 g fiber; 678
mg sodium; 578 mg potassium. Nutrition bonus: Vitamin C (120% daily value), Vitamin A (110% dv), Folate (23% dv),
Calcium (20% dv), Potassium (19% dv).
Nutrition bonus: Vitamin C (120% daily value), Vitamin A (110% dv), Folate (23% dv), Calcium (20% dv), Potassium
(19% dv)
1 1/2 Carbohydrate servings
Exchanges: 1 1/2 starch, 1 vegetable, 1 very lean meat, 1 fat
Glazed Chocolate-Pumpkin Bundt Cake
Healthy Units: 4.5 as written (2.5-3.5 with my changes)
Servings: 16-24
EW Notes: You don't have to have pumpkin pie to still enjoy pumpkin and spice in a
Thanksgiving dessert. This tender, moist cake uses pureed pumpkin to replace much of the fat
and is delicately seasoned with classic Thanksgiving flavors.
Em’s Notes: This is delicious and worth the effort if you enjoy baking from scratch. The point
count is 4.5 for 1/16th if use the original recipe. With my subs, 1/16th is 3.5 points, 1/24th is 2.5
points. This is a very moist cake.
Cake
1 cup all-purpose flour 1 cup nonfat buttermilk

3/4 cup whole-wheat pastry flour 1 15-ounce can unsweetened pumpkin
1 cup granulated sugar (I subbed Splenda) puree
3/4 cup unsweetened cocoa powder (not 3/4 cup packed dark brown sugar
Dutch-process) 1 large egg, at room temperature (see Tip)
1 1/2 teaspoons baking powder 1 large egg white, at room temperature
1 1/2 teaspoons baking soda 1/4 cup canola oil
1 teaspoon pumpkin pie spice 1/4 cup light corn syrup
1/4 teaspoon salt 1 tablespoon vanilla extract
Glaze & Garnish

1/2 cup packed confectioners' sugar
1 tablespoon nonfat buttermilk
2 tablespoons mini chocolate chips or toasted chopped nuts
1. To prepare cake: Preheat oven to 350°F. Coat a 12-cup Bundt pan with cooking spray.
2. Whisk all-purpose flour, whole-wheat flour, granulated sugar, cocoa, baking powder, baking
soda, pumpkin pie spice and salt in a medium bowl.
3. Blend 1 cup buttermilk, pumpkin puree and brown sugar in a large bowl with an electric mixer
on low speed. Beat in whole egg and egg white. Stir in oil, corn syrup and vanilla. Gradually add
the dry ingredients, stirring until just combined. Transfer the batter to the prepared pan.
4. Bake the cake until a wooden skewer inserted in the center comes out with only a few moist
crumbs attached, 1 to 1 1/4 hours. Let cool on a wire rack for 15 minutes. Remove from the pan
and let cool completely on the rack, about 2 hours.
5. To glaze & garnish cake: Combine confectioners' sugar and 1 tablespoon buttermilk in a small
bowl, stirring until completely smooth. Place the cake on a serving plate and drizzle the glaze
over the top; garnish with chocolate chips (or chopped nuts) while the glaze is still moist.
Per serving: 234 calories; 5 g fat (1 g sat, 3 g mono); 13 mg cholesterol; 46 g carbohydrate; 4 g protein; 3 g fiber; 238
mg sodium; 159 mg potassium.
Nutrition bonus: Vitamin A (80% daily value
Pumpkin-Cranberry Loaf
Category of recipe: Bread/Muffins (BR)
Healthy Units: 3.5
Servings: 16 (serving size: 1 slice)
Posted by: Peggymcv (Peggy)
My notes: This is a delicious bread and super-quick to make. Perfect for breakfast, with
a cup of tea or your Thanksgiving meal. I omitted the pecans.

2/3 cup firmly packed dark brown sugar
1/2 cup sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 3/4 teaspoons pumpkin pie spice
1 cup canned pumpkin
1/4 cup water
1/4 cup vegetable oil
1 1/2 teaspoons vanilla extract
3 egg whites, lightly beaten
3/4 cup coarsely chopped cranberries
1/4 cup chopped pecans
Combine the first 6 ingredients in a large bowl; make a well in center of mixture.
Combine pumpkin, water, oil, vanilla, and egg whites; add to dry ingredients, stirring just
until dry ingredients are moistened.
Fold in cranberries.
Pour batter into a 9 x 5-inch loaf pan coated with cooking spray; sprinkle pecans over
batter.
Bake at 350° for 1 hour and 5 minutes or until a wooden pick inserted in center comes
out clean.
Let cool in pan 10 minutes on a wire rack; remove from pan, and let cool completely on
wire rack.

CALORIES 160(28% from fat); FAT 4.9g (sat 0.8g,mono 1.8g,poly 2g); PROTEIN 2.6g; CHOLESTEROL
0.0mg; CALCIUM 48mg; SODIUM 50mg; FIBER 1.3g; IRON 1.2mg; CARBOHYDRATE 26.6g
Sautéed Leeks and Broccolini with Balsamic Vinegar
Healthy Units: 1.5
Servings: 8 (serving size: about 3/4 cup)
Core: No
Quick and Easy
CL Notes: To enjoy it at its best, prepare this dish last and serve immediately.
4 center-cut bacon slices

1 pound broccolini, trimmed and cut in half crosswise
2 leeks, halved lengthwise and cut diagonally into 2-inch pieces (about 1 pound)
1 1/2 tablespoons balsamic vinegar
3/4 teaspoon salt
Cook the bacon in a large nonstick skillet over medium-high heat until crisp.
Remove bacon from pan, reserving 2 teaspoons drippings in pan.
Crumble bacon; set aside.
Add broccolini and leeks to the drippings in pan; sauté 4 minutes.
Add oregano, pepper, and garlic, and sauté 3 minutes.
Stir in remaining ingredients, and cook 30 seconds or until liquid almost evaporates.
Sprinkle with the crumbled bacon.
CARBOHYDRATE 10.6g
Cooking Light, NOVEMBER 2003

Green Chile and Chicken Rice
Main Dish
Aroma Rice Cooker Cookbook
HU: 8
Core
Servings 4
November 21, 2006
Kid Friendly, Quick and Easy
Carrie's notes: This is truly a pantry meal. I modified it for Core. I served this with 0-point
tortillas and a salad made of warm pinto beans, tomatoes, radish, celery, avocado,
cilantro and lime. I ended up putting my portion of salad in the tortilla with rice for a very
satisfying wrap.
1 12.5 ounce can Premium Chunk Chicken Breast (99% fat free), undrained
1 1/2 Cups 99% fat free seasoned chicken broth
1 1/2 Cups brown rice
1 4 pounce can green chiles, undrained
1/2 Cup minced onion
1/2 Teaspoon salt
Combine all ingredients in a rice cooker. Cook on brown rice setting until cooker shuts
off. Stir and serve immediately.
Cal 396g, Fat 4g, fiber 2g

Tex Mex Cranberry Salsa
Source: www.oceanspray.com
Type: Appetizer/Sauce
HU: 1 /per 2 Tbs serving (not including chips)
November 22, 2006
Comments: Easy, fresh, different with a nice sweet, tart, hot taste. I used fresh cilantro
and 1 fresh jalapeno. This could be a side sauce for turkey or pork.
TEX MEX CRANBERRY SALSA
INGREDIENTS:
1 16-ounce can Ocean Spray® Whole Berry Cranberry Sauce

1/4 cup canned jalapenos, chopped (I used one medium fresh jalapeno, seeded)
1 green onion, sliced
1 teaspoon dried cilantro (I used 3 tablespoons fresh chopped cilantro)
1 teaspoon ground cumin (omit if you don't like. I used 1/4 teaspoon)
1 teaspoon lime juice
DIRECTIONS:
Combine all ingredients in a medium mixing bowl. Serve with nacho chips or as a
condiment for poultry or pork. Store refrigerated for up to 1 week.
Makes about 2 cups.
Per Serving (2 Tablespoons): Cal. 46 (2%DV), Fat Cal. 0, Pro. 0g (0%DV), Carb. 12g (3%DV),
Fat 0g (0%DV), Chol. 0mg (0%DV), Sod. 46mg (1%DV), Vit. A 5RE (0%DV), Vit. C 0mg
(0%DV), Vit. E 0mg (0%DV), Calcium 3mg (0%DV), Iron 0mg (0%DV), Folate 1Ug (0%DV),
Zinc 0mg (0%DV), Pot. 9mg (0%DV), dietary Exchange: Fruit 1
Chai-Spiced Tea Cookies
Source: Whole Foods Holiday Handbook 2006
HU: 1.5 per cookie
Yield: 30
November 22, 2006
Ingredients:
½ cup (1 stick) unsalted butter, room temperature
¼ cup granulated sugar
½ teaspoon ground cinnamon
½ teaspoon ground ginger
½ teaspoon ground cloves
¾ teaspoon ground cardamom
¼ teaspoon salt
1 cup all purpose flour
¾ cup powdered sugar
Instructions:
•Preheat oven to 350°
•Beat butter with granulated sugar in a medium bowl.
•Stir in vanilla, spices, salt, and flour.
•Scoop teaspoons of dough and roll with hands into small balls.
•Place on a baking sheet, spacing them about 2 inches apart.
•Bake until lightly golden brown, 15-20 minutes.
•Cool on the sheet for 5 minutes (I removed from sheet as the bottoms of the cookies
were all ready brown and I didn’t want them to scorch)
•Place powdered sugar in a pie plate.
•Roll warm cookies in sugar and cool cookies on a rack. (I found that I needed to roll
them twice as the first time with warm cookies, the powdered sugar melted into the
cookie)
Nutritional info: per Master Cook

trace Protein; 5g Carbohydrate; trace Dietary Fiber; 8mg Cholesterol; 31mg Sodium.
Exchanges: 0 Grain(Starch); 1/2 Fat; 0 Other Carbohydrates.
Roast Lemon and Pepper Brussels Sprouts with Parmesan
Healthy Units: 1
Servings: 8 (serving size: 1/2 cup)
Core: No
CL Notes: Use good-quality Parmesan for the most robust flavor.
EW Notes: This is a little more effort than the recipe that Vic posted a few years ago, but
a nice change of pace from that one (which I love).
1 tablespoon sugar
1/2 teaspoon salt
2 pounds Brussels sprouts, trimmed and quartered
Cooking spray
2 teaspoons butter, softened
1 teaspoon freshly ground black pepper
1/2 ounce shaved Parmesan cheese

Combine first 4 ingredients in a large bowl; toss well. Place Brussels sprouts mixture in
a single layer on a jelly-roll pan coated with cooking spray. Bake at 400° for 20 minutes
or until edges of Brussels sprouts are lightly browned.
Combine parsley, butter, pepper, and rind, stirring well. Add butter mixture to Brussels
sprouts mixture, and toss well. Sprinkle with cheese.
CARBOHYDRATE 12.1g

Cherry-Chocolate Chip Biscotti
Cookies/Bars
Light and Tasty - Dec/Jan '07
Healthy Units (WW Points) - 2
Servings - 30
Posted by: Diane - "3BrowCat"
11/25/2006
Ingredients
2 eggs
2 egg whites
1 Tablespoon canola oil
3/4 cup sugar
2-3/4 cups all-purpose flour
1/4 teaspoon salt
2/3 cup dried cherries, chopped
1/2 cup miniature semisweet chocolate chips
Instructions
In a small mixing bowl, beat the eggs, egg whites, oil and extracts; beat in sugar.
Combine flour, baking powder, baking soda and salt; beat into egg mixture. Stir in
cherries and chocolate chips.
Divide dough in half. With lightly floured hands, shape each portion into 12-in. x 3-in.
rectangle; place each on a baking sheet coated with nonstick cooking spray. Bake at
350 for 12-20 minutes or until lightly browned. Carefully remove to wire racks; cool for 5
minutes.
Transfer to a cutting board; cut with a serrated knife into 3/4-in slices. Place cut side
down on ungreased baking sheets. Bake for 5 minutes. Turn and bake 5-7 minutes
longer or until firm. Remove to wire racks to cool. Store in an airtight container.
1 cookie equals 95 calories, 2 g fat (1 g saturated fat), 14 mg cholestrerol, 55 mg

sodium, 18 g carb, 1 g fiber, 2 g protein.
Turkey-Mushroom Bread Pudding
Category: Poultry
Source: CL December 2005
HU: 5.2
Servings: 8
November 26, 2006
Freezer Friendly
Eileen’s Notes: This is pure comfort food that will remind you of Thanksgiving dinner. I
reheat leftovers in the oven instead of the microwave so the topping crisps up again.

4 cups sliced cremini mushrooms
2 cups chopped celery
1 cup chopped onion
1/2 teaspoon chopped fresh thyme
2 cups shredded cooked turkey breast (about 8 ounces)
3/4 teaspoon salt
2 cups 1% low-fat milk
1 teaspoon dry mustard
1/4 teaspoon ground red pepper (used black pepper)
5 large eggs
6 cups French or Italian bread, cut into 1-inch cubes (about 8 ounces)
Cooking spray
Heat oil in a large nonstick skillet over medium heat. Add mushrooms, celery, onion,
thyme, and garlic; cook 10 minutes or until tender, stirring occasionally. Stir in turkey,
salt, and black pepper. Remove mixture from heat, and cool slightly.
Combine milk, mustard, red pepper, and eggs in a large bowl, stirring with a whisk. Stir
in mushroom mixture and bread; toss well. Spoon into an 11 x 7-inch baking dish coated
with cooking spray. Sprinkle with cheese. Bake at 350° for 1 hour or until golden brown.
Let stand 10 minutes before serving.
CALORIES 242 (30% from fat); FAT 8.1g (sat 3g,mono 3g,poly 1.1g); PROTEIN 20.7g;
CHOLESTEROL 163mg; CALCIUM 241mg; SODIUM 628mg; FIBER 1.4g; IRON
Haricots Verts with Champagne-Shallot Vinaigrette
Source: Cooking Light, December 2006
Healthy Units: 1
Servings: 12 (1 cup)
November 26, 2006
Quick & Easy
CL Notes: Haricots verts are slender French green beans. If you can't find them, use
regular fresh green beans, but cook them a minute or two longer.
Eileen’s Notes: I used a little less honey and added some minced garlic to the
vinaigrette. I had to cook the haricots verts about 5 minutes to get them crisp tender. I
warmed the vinaigrette in the microwave and poured it over the hot haricots verts but
also enjoyed the leftovers chilled the next day. I think this vinaigrette would be good with
asparagus or broccolini too.
1 gallon water
1 1/2 teaspoons salt, divided
3 pounds haricots verts, trimmed
1/4 cup Champagne vinegar (used white wine vinegar)
1/4 cup finely chopped shallots
2 tablespoons honey
2 1/2 tablespoons extra virgin olive oil
Bring 1 gallon water and 1 teaspoon salt to a boil in a Dutch oven. Add beans to pan;
cook 3 minutes or until crisp-tender. Drain and plunge beans into ice water; drain.
Combine remaining 1/2 teaspoon salt, vinegar, and next 4 ingredients (through pepper)
in a large bowl, stirring well with a whisk. Slowly drizzle oil into vinegar mixture; stir well
with a whisk. Add beans to vinegar mixture; toss to coat.
CARBOHYDRATE 10.9g
Turkey Pies with Mashed Potato-Asiago Topping
Healthy Units: 5.77
Servings: 6 (serving size: 1 potpie)
Core: No
CL Notes: Leftover onions, fresh herbs, and mashed potatoes jazz up this fresh twist on
turkey potpie. Use your own leftover mashed potatoes in place of the prepared ones--
you may need to cut the amount of pepper or cheese depending on how the potatoes
are seasoned.
Em’s Notes: This is a cross between a turkey potpie and shepherd’s pie. A delicious way
to use up leftover turkey. I added 8 oz of mushrooms.
2 teaspoons olive oil 1 1/2 cups fat-free, less-sodium chicken

2 teaspoons butter broth
2/3 cup finely chopped yellow onion 2 tablespoons all-purpose flour
1/3 cup minced shallots (about 3) 3/4 teaspoon salt
3/4 cup frozen petite green peas 1/4 teaspoon freshly ground black
2 tablespoons dry white wine pepper, divided
3 cups diced cooked turkey 3 cups refrigerated mashed potatoes
1 tablespoon chopped fresh flat-leaf (such as Simply Potatoes)
parsley 1/2 cup (2 ounces) finely grated Asiago
1 tablespoon chopped fresh sage cheese
Cooking spray

Heat oil and butter in a large nonstick skillet over medium heat. Add onion and shallots;
cook for 6 minutes or until tender, stirring frequently. Add peas and wine, and cook 2
minutes. Add turkey, parsley, and sage. Combine broth and flour in a small bowl, and
stir well with a whisk. Add broth mixture to pan; bring to a boil. Cook 1 minute, stirring
constantly. Stir in salt and 1/8 teaspoon freshly ground black pepper.
Combine the remaining 1/8 teaspoon pepper, mashed potatoes, and cheese in a small
bowl. Spoon turkey mixture evenly into each of 6 (8-ounce) ramekins coated with
cooking spray. Top each evenly with the potato mixture. Place ramekins on a baking
sheet. Bake at 400° for 20 minutes or until lightly browned and bubbly. Let stand for 8
CALORIES 283 (27% from fat); FAT 8.5g (sat 3.3g,mono 2.6g,poly 0.9g); PROTEIN 27g; CHOLESTEROL 81mg;
CALCIUM 139mg; SODIUM 794mg; FIBER 3g; IRON 2.3mg; CARBOHYDRATE 23.6g
Sautéed Wild Mushrooms with Wilted Spinach
Healthy Units: 1
Servings: 6
Core: C+0
CL Notes: This savory side can become a main dish if you serve it over soft polenta with
a sprinkling of Parmesan or feta cheese.
Em’s Notes: This takes a little while to prep and pull together, but is well worth the effort.
1 tablespoon dark sesame oil, divided

4 1/2 cups sliced shiitake mushroom caps (about 8 ounces)
3 cups sliced oyster mushroom caps (about 8 ounces)
1/3 cup sliced shallots
2 teaspoons grated peeled fresh ginger
1/4 cup dry sherry
7 teaspoons low-sodium soy sauce, divided
1/2 teaspoon sugar
2 (10-ounce) packages fresh spinach (about 20 cups)
1 teaspoon fresh lemon juice
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add mushrooms,
shallots, ginger, and garlic; sauté for 3 minutes or until mushrooms are tender. Add
sherry, 5 teaspoons soy sauce, and sugar; cook for 1 minute or until liquid is almost
absorbed. Remove from heat, and stir in onions. Spoon mushroom mixture into a
medium bowl; keep warm.
Return pan to medium-high heat; add remaining 1 teaspoon oil. Add one-third of
spinach, and cook 2 minutes or until spinach wilts, stirring frequently. Repeat procedure
in 2 more batches with remaining spinach. Spoon spinach into a medium bowl; stir in
remaining 2 teaspoons soy sauce and lemon juice. Top with mushroom mixture.
Yield: 6 servings (serving size: 1/3 cup spinach and 1/2 cup mushroom mixture)
CALORIES 81 (33% from fat); FAT 3g (sat 0.5g,mono 1g,poly 1.2g); PROTEIN 6.1g;
CARBOHYDRATE 9.8g

Spiked Pumpkin Soup
Healthy Units: 2.74
Servings: 9 (serving size: about 1 cup soup, 1 tablespoon sour cream, and 1 teaspoon
parsley)
Core: no
CL Notes: This silky, slightly sweet soup is a fitting starter for various holiday entrées,
including roast turkey, ham, or pork tenderloin. Bourbon enhances the natural
sweetness of the pumpkin.
Em’s Notes: I loved the bourbon flavor in the background. This is an easy, tasty soup.
Cooking spray
Ingredients:
1 cup chopped onion 2 cups 2% reduced-fat milk (I used skim

1/2 teaspoon minced peeled fresh milk)
ginger 1 teaspoon all-purpose flour (I omitted
1/2 teaspoon ground cumin this)
2 garlic cloves, minced 1/2 teaspoon salt
1 1/2 cups apple cider 1/4 teaspoon freshly ground black
1/3 cup bourbon pepper
1/4 cup maple syrup 9 tablespoons reduced-fat sour cream
1 (29-ounce) can pumpkin 3 tablespoons chopped fresh parsley
1 (14-ounce) can fat-free, less-sodium (optional)
chicken broth
Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add
onion, ginger, cumin, and garlic cloves; sauté 5 minutes or until lightly browned. Stir in
cider, bourbon, syrup, pumpkin, and broth; bring to a boil. Reduce heat, and simmer 10
minutes.
Place half of pumpkin mixture in a blender; process until smooth. Pour pureed mixture
into a large bowl. Repeat process with remaining pumpkin mixture. Return pureed
mixture to pan. Stir in milk, flour, salt, and pepper; cook until thoroughly heated (do not
boil), stirring frequently. Serve with sour cream. Garnish with parsley, if desired.
CALORIES 163 (19% from fat); FAT 3.4g (sat 1.8g,mono 0.3g,poly 0.1g); PROTEIN 5.1g; CHOLESTEROL 12mg;
Homemade Applesauce
Category: Fruits (F)
Healthy Units: 1.7
Servings: 10
Core: No
Em’s Notes: I cut the recipe in half to make 5 servings and added 1 teaspoon of
cinnamon to my batch.
10 cup coarsely chopped red cooking apple (about 3 pounds)

1 cup apple cider
1/2 cup firmly packed brown sugar
Combine all ingredients in a large saucepan. Bring to a boil. Reduce heat; simmer 1
hour or until apples are tender, stirring occasionally.
CARBOHYDRATE 30.4g

Whole Wheat Apple Scones
Category: BR
November 2006 Cooking Light
HU: 3.4
Servings: 10
Posted by DebMj1
11/27/2006
Deb's Notes: I like my scones on the sweeter side, so instead of 1/4 cup sugar, I used
1/4 cup Splenda and 2 Tbsps. sugar. I omitted the milk and sugar sprinkling step at the
end. Those two changes reduce the points to 3.1 per scone. If I could ever find good
light butter again, I'd use that and points would go to 2.5.
CL Notes: These scones are great in the morning with coffee or as an afternoon pick-
me-up.
Ingredients:
1 cup plus 2 tablespoons all-purpose 1/4 cup chilled butter, cut into small
flour (about 5 ounces) pieces
1 cup whole wheat flour (about 4 3/4 1 cup shredded peeled Granny Smith
ounces) apple (about 1/2 pound)
1/4 cup sugar 1/2 cup 1% low-fat milk
2 teaspoons baking powder 1 teaspoon vanilla extract
1 teaspoon ground cinnamon Cooking spray
1/2 teaspoon baking soda 2 tablespoons 1% low-fat milk
1/2 teaspoon salt 2 teaspoons sugar
Dash of ground nutmeg

Lightly spoon flours into dry measuring cups and tablespoons; level with a knife.
Combine flours, 1/4 cup sugar, and next 5 ingredients (through nutmeg) in a large bowl;
stir with a whisk. Cut in butter with a pastry blender or 2 knives until mixture resembles
coarse meal. Add apple, 1/2 cup milk, and vanilla extract, stirring just until moist (dough
will be sticky).
Turn dough out onto a lightly floured surface, and knead lightly 4 times with floured
hands. Divide dough in half; pat each portion into a 6-inch circle on a baking sheet
coated with cooking spray. Cut each circle into 5 wedges, cutting into but not through,
dough. Brush tops of wedges with 2 tablespoons milk, and sprinkle evenly with 2
teaspoons sugar. Bake at 425° for 15 minutes or until golden. Serve warm.

CALORIES 170(27% from fat); FAT 5.1g (sat 3g,mono 1.3g,poly 0.3g); PROTEIN 3.7g; CHOLESTEROL
White Bean and Turkey Chili
Healthy Units: 5.5
Servings: 8
Core: Yes
Quick and Easy
CL Notes: Using canned beans and chicken broth make this crowd-pleasing chili
convenient.
Em’s Notes: This was very quick and easy. I used my stick blender to puree the beans.
This was even better after sitting overnight.

2 cups diced yellow onion (about 2 medium)
1 1/2 tablespoons chili powder
1 1/2 teaspoons ground cumin
3 (15.8-ounce) cans Great Northern beans, rinsed and drained
3 cups chopped cooked turkey
1/2 cup diced seeded plum tomato (about 1)
1/2 teaspoon salt
8 lime wedges (optional)
Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or
until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add
oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20
minutes.
Place 2 cups of bean mixture in a blender or food processor, and process until smooth.
Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly
heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and
pepper, stirring well. Garnish with lime wedges, if desired.
Yield: 8 servings (serving size: about 1 cup)
CALORIES 286 (19% from fat); FAT 6g (sat 1.2g,mono 2.1g,poly 1.6g); PROTEIN 32.4g; CHOLESTEROL 85mg;
Mini Turkey Burgers With Gorgonzola
Source: Nov 2006 Cooking Light
HU: 3.6
Servings: 12
*Notes-Instead of making 12 mini burgers, I made 6, so I doubled the HU’s for one
serving. I also subbed a whole wheat bun instead of a potato bun. I'm not sure if that
would affect the points. A quick and easy meal for a busy weekday. I served it with steak
fries, and a salad.
1/2 teaspoon garlic powder 1/4 cup reduced-fat mayonnaise

1/4 teaspoon salt 2 tablespoons minced sweet gherkin
1/4 teaspoon freshly ground black pickle (about 2 small)
pepper 1/8 teaspoon freshly ground black
1 1/4 pounds ground turkey breast pepper
1/2 cup (2 ounces) crumbled 12 (1-ounce) dinner rolls
Gorgonzola cheese 6 curly leaf lettuce leaves, torn in half
Cooking spray
Combine first 4 ingredients in a large bowl. Add cheese, stirring with a fork just until
combined. Divide turkey mixture into 12 equal portions, shaping each into a 1/4-inch-
thick patty.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 4
patties; cook 2 minutes. Carefully turn patties over; cook 2 minutes or until done. Place
patties on a large baking sheet in a single layer. Repeat procedure with remaining
patties. Cool patties to room temperature. Cover with plastic wrap; freeze until firm.
Place in a single layer in zip-top plastic bags; freeze up to 3 months.
Thaw patties overnight in refrigerator.
Preheat oven to 400º.
Coat a large baking sheet with cooking spray. Place patties on baking sheet in a single
layer; cover with foil. Bake 10 minutes or until thoroughly heated. Keep warm.
Combine mayonnaise, pickle, and 1/8 teaspoon pepper in a small bowl. Cut rolls in half
horizontally. Spread about 1 teaspoon mayonnaise mixture on bottom half of each roll;
top each with 1 turkey patty and 1 piece lettuce. Cover with tops of rolls. Serve
immediately.
Yield: 12 servings (serving size: 1 burger)
CALORIES 169 (26% from fat); FAT 4.9g (sat 1.9g,mono 1.1g,poly 0.4g); PROTEIN 14.5g; CHOLESTEROL 23mg;
CALCIUM 62mg; SODIUM 374mg; FIBER 0.9g; IRON 1.3mg;
Multigrain Bread
Breads
From: March/April 2006 Cook's Illustrated
HU: 2
Servings: 12 per loaf
November 29, 2006
Carrie's Comments: I love how this uses Multigrain Hot Cereal, so much easier than buying all
the grains separately. I also love that the fat grams come form healthy fats & oils. You could get
more than 12 slices out of one loaf to cut down the points. Next time I would add sunflower
seeds and other seeds/grains that I happen to have on hand. I prefer to proof my yeast in a
little water and honey before adding. I just use 1/2 Cup of water from the amount I add to the hot
cereal.
1 1/4 Cups multigrain hot cereal 2 Tablespoons honey

2 1/2 Cups boiling water 1/4 Cup olive oil
1 1/4 Cups all-purpose flour 2 1/2 teaspoons yeast
1 1/2 Cups white whole wheat flour 1 Tablespoon salt
1 1/2 Cups whole wheat flour 1/2 Cup rolled oats
1. Place cereal in the bowl of a standing mixer. Add boiling water, stir and let stand until the
mixture cools to about 100 degrees F and resembles a thick porridge, about 1 hour. Whisk
together the flours in a medium bowl and set aside.
2. Once the grain mixture has cooled, add honey and olive oil and yeast and stir to combine..
Start the mixer with a dough hook. While on low speed add the flours 1/2 cup at a time and
knead until the dough forms a ball, 1/12 to 2 minutes.
3. Cover bowl with plastic wrap and let stand 20 minutes. Add the salt and knead on med-low
speed until the dough clears the side of the bowl, about 3-4 minutes. Continue to knead another
5 minutes. Add the oats and knead another 1-2 minutes, or until well incorporated.
4. Lightly spray a large bowl with cooking spray. Remove dough from the mixer and form into a
ball. Place in oiled bowl, cover tightly with plastic wrap and allow dough to rise until doubled, 45
minutes to 1 hour.
5. Adjust oven rack to center position and preheat oven to 375 F. Spray 2 loaf pans with cooking
spray.
6. Transfer dough to lightly floured board. Pat into a 12x9 inch rectangle. Cut dough in half cross
wise. Roll each piece into a tight log. Transfer each to a loaf pan, cover tightly with plastic wrap
and let rise until almost doubled in size, 30-40- minutes.
7. Remove plastic wrap and bake for 35-40 minutes or until lightly browned. Remove loaves to
wire wrack and let cool before slicing.
Cal: 125, Fat 3g, Fiber 3g, Sodium 268 mg, potassium 53 mg, Carb 22 g, Fiber 3g, Protein 4g, Calcium
7mg, Iron 1g
Gnocchi Gratin
Source: Cooking Light, Nov 2006
HU's: 8
Servings: 6 (serving size: about 3/4 cup)
Gnocchi are Italian dumplings, cooked and sauced like pasta. Here, they're turned into a
creamy casserole that's quick and easy to prepare on busy days. Look for vacuum-
packed gnocchi on the pasta aisle.
*My Notes-I didn't use all the cream sauce over the gnocchi, I thought that it would be
way too much, and I think I was right. I wouldn't serve this as a main dish, but rather a
side to a beef dish. Very quick to put together.
Ingredients:
1 (22-ounce) package gnocchi
1 tablespoon butter
1/4 teaspoon salt
2 cups fat-free milk
3/4 cup (3 ounces) shredded Gruyère cheese
1/3 cup chopped fresh chives
2 bacon slices, cooked and crumbled
Cooking spray
1/4 cup (1 ounce) grated fresh Parmesan cheese

Cook gnocchi according to package directions, omitting salt and fat. Drain.
Melt butter in a large saucepan over medium heat. Lightly spoon flour into a dry
measuring cup; level with a knife. Add flour, salt, and pepper to pan; cook 1 minute,
stirring constantly. Gradually add milk and broth, stirring with a whisk until blended.
Bring to a boil; cook until thick, stirring constantly. Remove from heat. Add Gruyère,
chives, and bacon; stir until smooth. Add gnocchi; toss well.
Spoon mixture into an 11 x 7-inch baking dish coated with cooking spray; sprinkle with
Parmesan. Bake at 400° for 20 minutes or until lightly browned. Serve immediately.
CARBOHYDRATE 47.7g
One-Dish Barley, Wild Rice, and Chicken Pilaf
Cooking Light November 2006
HU: 8.4 as written
Servings: 4 (serving size: 1 cup)
Posted by DebMj1
December 1, 2006
CL Notes: This recipe has some of the creamy texture of a risotto but requires far less stirring.
My Notes: This is very similar to the Hearty Chicken Mushroom Pilaf from CL that I can no
longer make because I can't find Kashi Breakfast Pilaf anymore. If you make the changes I
made below, points drop to 7.6 per serving. Because my barley and wild rice both needed about
an hour to cook, I ended up adding an additional 4 ounces of chicken broth.
1/2 cup hot water used 2/3 tsp. of dried thyme)

1/4 cup dried porcini mushrooms, 1 (14-ounce) can fat-free, less-sodium
chopped chicken broth (I used 18 ounces)
1 tablespoon olive oil (I cut this to 1/2 2 cups chopped cooked chicken breast
Tbsp.) 1/2 cup (2 ounces) grated fresh
1 cup finely chopped onion (about 1 Parmesan cheese (I used 1 1/2 ounces)
medium)
3 garlic cloves, minced 1/4 cup chopped fresh parsley
3/4 cup uncooked pearl barley 1/4 teaspoon salt
1/4 cup wild rice 1/4 teaspoon ground black pepper
2 teaspoons chopped fresh thyme (I
Combine 1/2 cup hot water and mushrooms; let stand 10 minutes or until mushrooms are
tender. Set aside.
Heat oil in a large nonstick skillet over medium heat. Add onion; cook 1 minute, stirring
frequently. Add garlic; cook 30 seconds, stirring frequently. Add barley, rice, and thyme;
cook 5 minutes or until lightly browned, stirring frequently. Stir in mushroom mixture and
broth. Cover, reduce heat, and simmer 40 minutes (mine took an hour) or until barley is
tender. Stir in chicken and cheese; cook 5 minutes or until thoroughly heated. Stir in
parsley, salt, and pepper.
Wine note: Chicken breast does not always demand white wine, especially when it's
accompanied by porcini mushrooms and wild rice. Serve an easy-drinking wine, like Trapiche
Pinot Noir 2005 ($7) from Argentina. The straightforward raspberry and cherry fruit of this wine
marry well with the earthy porcini and nutty rice without overpowering the white meat. -Jeffery
Lindenmuth

CALORIES 409(27% from fat); FAT 12.4g (sat 3.9g,mono 5.6g,poly 2g); PROTEIN 31.6g; CHOLESTEROL 68mg;
Reese’s Peanut Butter Brownies
Desserts
Source - I THINK a coupon ad for Reese’s Peanut Butter
Healthy Units 3
Core: + FP NO
Servings 36
12/1/06
Ingredients
3/4 cup unsalted butter (1 1/2 sticks)
3/4 cup peanut butter
1 3/4 cups sugar
4 large eggs
1 1/4 cups all-purpose flour
1/2 teaspoon baking powder
1/4 teaspoon salt
1/4 cup Hershey's® cocoa
Instructions
1. Preheat oven to 350.
2. Grease 13x9x2 inch baking pan.
3. Melt butter. Add peanut butter. Stir until peanut butter is melted. Pour into a separate
bowl.
4. Stir in sugar and vanilla. Add eggs. Beat well with spoon. Add flour, baking powder
and salt; beat well.
5. Remove 1 3/4 c. batter; stir cocoa into this portion of the batter.
6. Spread chocolate/peanut butter batter into prepared pan. Spread remaining batter
over top.
7. Bake 30 minutes, or until brownies just begin to pull away from sides of pan. Cool
completely.
NUTRITIONAL INFORMATION: Per Serving (excluding unknown items): 130 Calories; 7g Fat
(48.6% calories from fat); 3g Protein; 15g Carbohydrate; 1g Dietary Fiber; 34mg Cholesterol;
55mg Sodium.
Mahogany Beef Stew with Red Wine and Hoisin Sauce
Category: Meats
Source: Adapted from Epicurious, originally, Bon Appetit, 2/02
Healthy Units: 11
Servings: 6
Date: 12/1/06
Comments: This unusual combination of the Chinese hoisin sauce with Italian seasoned
tomatoes and red wine makes for a really delicious stew with very complex flavors. The 6
servings here are quite generous. You could easily get more, thereby lowering the HU’s. We
serve it over wide noodles, or as suggested on Epicurious, with Horseradish Mashed Potatoes,
which makes for a delicious combination, but that drives the points up more for the meal.
Sometimes I brown the meat and onions, deglaze the pan with the first cup of wine and finish it
in the slow cooker.
Ingredients:
1 Tbsp olive oil (divided) 1/3 cup hoisin sauce

2 LB boneless round roast, trimmed of all fat 2 bay leaves
and cut into 2-inch pieces 1 lb slender carrots, peeled, cut diagonally
salt, pepper into 1-inch lengths
3 cups chopped onions 8 oz sliced mushrooms
2 cups Cabernet Sauvignon 1 ½ tbsp cornstarch, mixed with equal
1 14.5-ounce can diced tomatoes with amount of water
Italian herbs, undrained 2 tbsp chopped fresh parsley
Instructions:
Spray a large heavy pot or Dutch oven with pan spray. Heat ½ tbsp oil in pot over high heat.
Sprinkle meat with salt and pepper. Add meat to pot in two batches, and brown on all sides.
Remove from pot, the second 1/2 tbsp of olive oil is added before sautéing the onions and add
onions. Reduce heat to medium. Sauté until golden brown, about 15 minutes. Add meat back to
the pot, along with accumulated juices. Add I cup wine, tomatoes with juices, hoisin sauce, and
bay leaves. Bring to a boil, reduce heat to low and simmer 45 minutes, stirring occasionally. Add
carrots, mushrooms, and the other cup of wine. Cover; simmer 30 minutes, or until meat is fork-
tender. Uncover, increase heat to high. Boil until sauce is slightly thickened, stirring occasionally,
about 15 minutes. Reduce heat to medium, add cornstarch mixture and simmer until sauce
thickens, stirring occasionally, about 8 minutes. Discard bay leaves. Season with slat and
pepper to taste. Sprinkle with parsley to serve.
How I lightened this: Original recipe called for 3 ½ pounds beef chuck (for the same 6 servings!)
I reduced the beef to 2 pounds and switched to leaner round. I cut out 3 tablespoons of olive oil.
Depending on the brand of hoisin sauce, this is sometimes a tad too sweet for my taste, so I
reduced that from ½ cup to 1/3 cup. I added the mushrooms to increase the bulk after reducing
the amount of meat, and they taste great in this, as well. I don’t think the dish suffered at all from
these changes. I never pointed the original recipe, so I don’t know how many points I saved, but
I would guess quite a few.
Sausage, Escarole, and White Bean Ragout
Soups/stews
Source - Cooking Light, DECEMBER 2006 Melanie Barnard
HU - 5
Servings - 4
Posted by - Shari (walkmuch)
12/1/2006
The flavorful sausage and bold escarole are filling additions to this French-accented
stew. Substitute mustard greens to mimic the bitter flavor of escarole, or use spinach for
milder flavor. Serve with a crusty baguette or rolls.
My notes: Comes together in about 30 minutes.
12 ounces sweet turkey Italian sausage

Cooking spray
1 cup prechopped onion
1 cup cubed peeled red potatoes (about 6 ounces)
1/3 cup chardonnay or other dry white wine
1 tablespoon bottled minced garlic (I used fresh)
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
4 cups sliced escarole (about 4 ounces)
1 teaspoon chopped fresh rosemary (I used dried, ground ~1/2tsp)
2 tablespoons grated fresh Parmesan cheese
Remove casings from sausage.

Italian sausage and onion to pan, and cook for 4 minutes or until sausage browns,
stirring to crumble. Drain sausage mixture well; return to pan. Stir in potatoes, wine,
garlic, beans, and chicken broth; bring to a simmer. Cover and cook 7 minutes. Stir in
escarole and rosemary, and cook for 4 minutes or until the escarole wilts, stirring
occasionally. Ladle 1 1/4 cups soup into each of 4 shallow bowls, and sprinkle each
serving evenly with 1 1/2 teaspoons cheese.
Wine note: The creaminess of the white beans, bitter herbalness of the escarole, and
rich meatiness of the sausage are in perfect counterpoint in this dish. In my
experiments, when bitter and fat flavors are involved, one of the best wines is often the
Italian red Chianti--even in a dish like this that calls for white wine. I love the Banfi
Chianti Classico Riserva. The 2002 is $18. -Karen MacNeil
Yield: 4 servings (serving size: 1 1/4 cups soup and 1 1/2 teaspoons cheese)

Snickerdoodle Biscotti
Category: Cookies/Bars (CB)
Healthy Units: 1.5 (1 with my changes)
Servings: 30
Core: No
Date: December 3, 2006
Em’s Notes: I always stand my biscotti up for the second bake so that I don’t have to
turn them over. I reduced the time for the 2nd bake to 18 minutes. These are very
similar to the Cinnamon Biscotti that I posted, but I like these better. The cinnamon
sugar stays on the biscotti because of the egg white. Nutritionals from original recipe
and do not reflect my changes.
2 ¾ cups all-purpose flour (I used 1 ½ 1 tablespoon canola oil

cup all-purpose and 1 ¼ cup whole 1 teaspoon vanilla extract
wheat pastry flour) 3 large eggs
1 cup sugar (I used ½ cup sugar and ½ Cooking spray
cup Splenda) 2 tablespoons sugar
2 teaspoons baking powder 1 teaspoon cinnamon
¼ teaspoon salt 1 large egg white
Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, 1 cup
sugar, baking powder, and salt in a large bowl. Combine oil, vanilla, and eggs; add to
flour mixture, stirring until well-blended (dough will be dry and crumbly). Turn dough out
onto a lightly floured surface, and knead lightly 7 to 8 times. Divide dough in half. Shape
each portion into an 8-inch-long roll. Place rolls 6 inches apart on a baking sheet coated
with cooking spray, and flatten each roll to 1-inch thickness. Combine 2 Tablespoons
sugar and cinnamon. Gently brush tops of rolls with egg white, and sprinkle with the
cinnamon mixture.
Bake at 350 for 30 minutes. Remove rolls from baking sheet; cool 10 minutes on a wire
rack. Cut each roll diagonally into 15 (1/2-inch slices). Place the slices, cut sides down,
on baking sheet. Reduce oven temperature to 325; bake 10 minutes. Turn cookies over,
and bake an additional 10 minutes (the cookies will be slightly soft in the center but will
harden as they cool). Remove from baking sheet; cool completely on wire rack.
CALORIES 84 (13% from fat); FAT 1.2g (sat 0.3g,mono 0.4g,poly 0.4g); PROTEIN 1.9g; CHOLESTEROL 22mg; CALCIUM 23mg;
Chewy Chocolate-Cherry Cookies
Servings: 30
Core: No
CL Notes: The tartness of the cherries contrasts with the cocoa and semisweet
chocolate chips.
Em’s Notes: I made these last year and loved them. Not sure why I didn’t post them
then. I get 40 cookies from the recipe. That along with the changes that I note below
drop the points to 1. The nutritionals are for the original recipe.
1 cup all-purpose flour (about 4 1/2 ounces) (I use ½ cup all-purpose and ½ cup whole
wheat pastry flour)
1/4 teaspoon salt
1 cup sugar (I use ½ cup sugar and ½ cup Splenda)
1/3 cup butter, softened (I used light butter)
1 large egg
2/3 cup dried tart cherries
3 tablespoons semisweet chocolate chips
Cooking spray

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cocoa,
baking powder, baking soda, and salt, stirring with a whisk. Place sugar and butter in a
large bowl; beat with a mixer at high speed until well blended. Add vanilla and egg; beat
well. With mixer on low speed, gradually add flour mixture. Beat just until combined.
Fold in cherries and chocolate chips.
Drop by tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray.
Bake at 350° for 12 minutes or just until set. Remove from oven; cool on pans 5
minutes. Remove from pans; cool completely on wire racks.
Yield: 30 cookies (serving size: 1 cookie)
CALORIES 80 (30% from fat); FAT 2.7g (sat 1.3g,mono 1.1g,poly 0.1g); PROTEIN 1.1g; CHOLESTEROL
Poppy Seed Thumbprints
Source: Eating Well, Dec ‘05/Jan ‘06
Healthy Units: 3.5 as written (1 with my changes)
Core: No
Servings: 30
EW Notes: Our Test Kitchen manager and resident master baker, Stacy Fraser, loves
this variation on a classic jam thumbprint. Poppy seeds give the cookies extra flair with
very little effort. Though you can use any jam, cherry is particularly divine. A new mom,
Stacy plans to make this part of a family tradition with her son Sawyer.
Em’s Notes: I got 40 cookies from this recipe. That along with the changes noted below
and I got the point count down to 1 per cookie. Nutritional info is based on original
recipe.
1 2/3 cups whole-wheat pastry flour

1 cup all-purpose flour
2 tablespoons poppy seeds
1/2 teaspoon salt
1/2 cup (1 stick) unsalted butter, slightly softened (I used ¾ cup of light butter; ½ cup
softened, 6 T melted)
1/2 cup canola oil (I omitted the oil)
1 cup confectioners' sugar (I used ½ cup sugar and ½ cup Splenda)
1 large egg
1/3 cup cherry or other fruit preserves (I used Smuckers sugar-free preserves – 10
calorie per Tablespoon)
1. Position rack in center of oven; preheat to 300°F.

2. Whisk whole-wheat flour, all-purpose flour, poppy seeds and salt in a large bowl. Beat
butter, oil and sugar in another large bowl with an electric mixer on high speed until
creamy. Add egg, lemon zest and vanilla; beat to combine. Stir in the dry ingredients
with a spoon until just combined.
3. Form tablespoonfuls of dough into balls and place on an ungreased baking sheet,
spacing the cookies about 2 inches apart. Gently press the tip of your thumb or finger in
the center of each cookie. Place 1/2 teaspoon preserves in each indentation.
4. Bake the cookies, one batch at a time, until the edges are lightly golden, 28 to 30
minutes. Immediately transfer to a wire rack to cool completely.
Per cookie: 162 calories; 7 g fat (2 g sat, 2 g mono); 15 mg cholesterol; 21 g carbohydrate; 2 g

protein; 2 g fiber; 41 mg sodium.
Cranberry-Nut Chocolate Chip Cookies
Servings: 36 (serving size: 1 cookie)
Core: No
CL Notes: This cookie dough--with regular oats in the batter--needs to be chilled for
several hours or overnight before baking.
Em’s Notes: I got 46 cookies from this recipe. The only change that I made was to use
light butter. This drops the points to 1 per cookie. Nutritional info is for the original
recipe.
Ingredients:
3/4 cup all-purpose flour (about 3 1/3 walnuts

ounces) 2 1/2 tablespoons semisweet chocolate
3/4 cup whole wheat flour (about 3 1/2 minichips
ounces) 3/4 cup packed brown sugar
3/4 cup regular oats 5 tablespoons butter, softened (I used
1/2 teaspoon baking powder light butter)
1/4 teaspoon baking soda 2 tablespoons honey
1/4 teaspoon salt 3/4 teaspoon vanilla extract
1/4 cup dried cranberries 1 large egg
2 1/2 tablespoons finely chopped 1 large egg white
Cooking spray
Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, oats,
baking powder, and the next 5 ingredients (through chips) in a large bowl.
Combine sugar and butter in a large bowl; beat with a mixer at medium speed until light
and fluffy. Add honey, vanilla, egg, and egg white; beat well. Add flour mixture to sugar
mixture; beat at low speed until well blended. Cover and refrigerate 8 hours or
overnight.
Drop batter by tablespoonfuls onto a baking sheet coated with cooking spray. Bake at
350° for 10 minutes. Cool 2 minutes on pans. Remove from pans, and cool completely
on wire racks.
CALORIES 75 (31% from fat); FAT 2.6g (sat 1.3g,mono 0.7g,poly 0.4g); PROTEIN 1.4g; CHOLESTEROL 10mg; CALCIUM 12mg;
Raspberry Linzer Windowpane Cookies
Healthy Units: 2 (1 with my changes)
Servings: 32 (serving size: 1 cookie)
Core: No
CL Notes: These beautiful cookies are easy to prepare. Cut them into shapes--round,
rectangular, or even star-shaped. You can re-roll the dough scraps, but chill them first.
Em’s Notes: These are beautiful cookies. I got 36 cookies from the recipe. With my
ingredient changes, the points drop to 1 per cookie. The nutritional info is for the recipe
as originally written.
2 cups all-purpose flour (about 9 1/2 cup butter, softened (I used light
ounces) (I used 1 cup all-purpose and 1 butter)
cup whole wheat pastry) 1/4 cup egg substitute
1/2 teaspoon baking soda 1/4 cup seedless raspberry jam (I used
1/4 teaspoon salt Smucker’s Sugar-Free preserves – 10
1/4 teaspoon ground cinnamon calories per T)
3/4 cup granulated sugar (I used ½ cup 2 teaspoons powdered sugar
sugar and ¼ cup Splenda)
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking
soda, salt, and cinnamon, stirring well with a whisk.
Place granulated sugar and butter in a large bowl; beat with a mixer at high speed until
light and fluffy. Add egg substitute; beat until well blended. Beating at low speed,
gradually add flour mixture; beat just until a soft dough forms. Divide dough into 2 equal
portions, and wrap each dough portion in plastic wrap. Chill at least 1 hour.
Roll each dough portion into a 1/8-inch thickness on a lightly floured surface; cut with a
2-inch square cookie cutter with fluted edges to form 32 cookies. Repeat procedure with
remaining dough portion. Place cookies 1 inch apart on parchment-lined baking sheets.
Cut out centers of 32 cookies with a 1-inch square cookie cutter with fluted edges. Bake
cookies at 375° for 10 minutes or until edges are lightly browned. Cool on pans 5
minutes. Remove from pans; cool completely on wire racks.
Spread center of each whole cookie with about 1/2 teaspoon jam. Sprinkle cut-out
cookies with powdered sugar. (A) Place 1 cut-out cookie on top of each whole cookie.
CALORIES 79 (33% from fat); FAT 2.9g (sat 1.4g,mono 1.2g,poly 0.1g); PROTEIN 1g; CHOLESTEROL 8mg;
Oven-Braised Lentils with Sausage
Category: RP
Source CL.com
Healthy Units 4
Core: + 2 I think (for the sausage) Servings 10
Posted by "jillybean03"
Date 12/02/06
CL Comments: Comforting and easy to prepare, this hearty dish is good for busy nights,
as the lentils cook in the oven and leave you free to tend to other things.
My comments: Definite repeater. DH (who doesn't like leftovers) says "I will eat this
again" (Which means leftovers are ok!) He enjoyed some Tabasco on his....

2 cups chopped onion
1 1/4 cups chopped celery
1/2 cup chopped carrot
3 tablespoons tomato paste
3 cups water
1/4 teaspoon salt
3 thyme sprigs
2 (14-ounce) cans fat-free, less-sodium chicken broth
1 (16-ounce) bag dried lentils
1 (14-ounce) package turkey kielbasa, cut into 1/2-inch slices
1 bay leaf
(I only had a half bag of lentils - I substituted 1 cup brown rice - the proportions were
perfect, and you couldn't tell)

Heat oil in a large Dutch oven over medium-high heat. Add onion, celery, carrot, and
garlic; sauté 5 minutes. Stir in tomato paste, and cook 1 minute, stirring constantly. Add
wine, scraping pan to loosen browned bits; cook 1 minute. Add water and remaining
ingredients; bring to a boil. Cover and place in oven. Bake at 375° for 1 hour and 15
minutes or until lentils are tender; discard bay leaf.
Yield: 10 servings (serving size: about 1 1/4 cups)

10mg; CALCIUM 109mg; SODIUM 450mg; FIBER 15.4g; IRON 5.2mg; CARBOHYDRATE 33g
The Carlsmith Family's Gingerbread Cookies
Source: Eating Well, December 2005 / January 2006
Servings: 80
Core: No
EW Notes: The dough is pleasantly easy to work with for children and parents alike: it
won’t stick or tear when you roll it out. Dress the finished cookies up with a quick cookie
glaze, colored sugars or a sprinkle of powdered sugar.
Em’s Notes: I ended up with 90 cookies. With my changes the points drop to 1 per
cookie. Nutritionals are from the recipe as originally written.
3 cups whole-wheat pastry flour softened (I used light butter)

2 cups all-purpose flour 1/4 cup canola oil
1 1/2 teaspoons baking soda 1 cup sugar (I used ½ cup sugar and ½
1 teaspoon ground cinnamon cup Splenda)
1 teaspoon ground ginger 1 large egg
1 teaspoon ground cloves 1 cup molasses
1/2 teaspoon salt 2 tablespoons white vinegar
1/2 cup (1 stick) unsalted butter,
1. Whisk whole-wheat flour, all-purpose flour, baking soda, cinnamon, ginger, cloves
and salt in a large bowl. Beat butter, oil and sugar in another large bowl with an electric
mixer until creamy. Add egg, molasses and vinegar; beat until combined. Add the dry
ingredients and stir to combine. The dough will be very soft. Divide the dough into 4
equal portions, wrap in plastic wrap and refrigerate until chilled, at least 2 hours or
overnight.
2. Preheat oven to 350°F. Coat several baking sheets with cooking spray or line with
parchment paper.
3. Working with one portion of dough at a time, on a floured surface, roll the dough 1/4
inch thick. Cut cookies using cookie cutters. Gather scraps and re-roll. Using a spatula,
place the cookies 1/2 inch apart on the prepared baking sheets. Repeat with the
remaining dough.
4. Bake the cookies, one batch at a time, until puffed but still soft, 10 to 12 minutes.
Transfer to a wire rack to cool.
Per cookie: 65 calories; 2 g fat (1 g sat, 0 g mono); 6 mg cholesterol; 11 g carbohydrate; 1 g

protein; 1 g fiber; 41 mg sodium.
Cous cous with spiced zucchini
Category: Side dish or grain
Source Lesley Lets get cooking newsletter via lightened gourmet
Healthy Units: 4
Core: + FP (Optional) totally core
Servings: 4
Posted by: Zephyr (1 per Amy and chrissybear)
Date: 12/5/06
Ingredients:
1 cup reduced-sodium chicken broth
1 tsp kosher salt
3/4 cup uncooked whole wheat couscous
1 medium onion, chopped
1 pound zucchini, cut in 1" cubes
2/3 tsp ground coriander
1/2 tsp chili powder
1/4 tsp ground cumin
1/4 tsp black pepper
1 Tbsp olive oil
Instructions:
Bring broth and 1/4 tsp salt to a boil in a small saucepan.
Pour over couscous in a bowl and let stand, covered, 5 minutes.
Fluff with a fork and set aside until ready to use.
Heat oil in a 10-inch heavy skillet over moderately high heat until hot but not smoking.
Sauté the onion with 1/4 tsp salt, stirring occasionally, until golden.
Add garlic and sauté, stirring, until fragrant, about 1 minute.
Add zucchini and remaining 1/2 tsp salt and sauté, stirring occasionally, until just tender,
about 5 minutes.
Reduce heat to moderately low, then stir in coriander, chili, cumin and pepper and cook,
stirring frequently, 2 minutes.
Gently combine zucchini, cilantro and cous cous.
May be served at room temperature.
Beef Stroganoff (Crockpot)
Category: Beef/ Slow Cooker
Source: CL Slow Cooker cookbook
Healthy Units 8.34
Servings: 4 (serving size: about 1 cup stroganoff and 1/2 cup noodles).
Posted by CrissyBear (Christine)
12/05/06
My comments: I didn't change a thing--this was wonderful as is and well received by

everyone. Can't get quicker or easier than this recipe.
1 (1-pound) top round steak (1 inch thick), trimmed

1 cup chopped onion
2 tablespoons chopped fresh parsley
3/4 teaspoon salt
1/2 teaspoon dried dill
1 (8-ounce) package sliced mushrooms (about 2 cups)
1 cup beef broth
1 (8-ounce) container low-fat sour cream
2 cups hot cooked medium egg noodles (about 4 ounces uncooked)
Cut steak diagonally across grain into 1/4-inch-thick slices. Place steak and next 8
ingredients (though garlic) in a 3-quart electric slow cooker; stir well.
Lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a small
bowl; gradually add broth, stirring with a whisk until blended. Add broth mixture to slow
cooker; stir well. Cover with lid; cook on high-heat setting 1 hour.
Reduce to low-heat setting, and cook 7 to 8 hours or until steak is tender. Turn slow
cooker off; remove lid. Let stroganoff stand 10 minutes. Stir in sour cream. Serve
stroganoff over noodles.
CARBOHYDRATE 43.2g
Cranberry-Orange Bread with Grand Marnier Glaze
Breads
Source : Sunset Magazine, 12/06
Healthy Units (WW Points) : 8 per slice
Core: no
Servings: 12 per large loaf
Posted by JosephineTomato (Jo)
Date 12/5/06
Sunset’s Notes: This bread is a versatile, easy-to-make crowd-pleaser, delicately laced with
Grand Marnier and studded with tart dried cranberries and orange zest. You can vary the size:
Make 2 large loaves, or spread the joy with 6 mini loaves. Prep and Cook Time: 1 hour, 45
minutes. Notes: Loaves can be made up to 1 month ahead and frozen. Bake and glaze loaves
and allow them to cool completely. Wrap tightly with plastic wrap, put in zip-lock plastic bags,
and freeze. When ready to serve, remove from freezer and defrost at room temperature.
Jo’s notes: these came together really easily, froze well and tasted great. My recipe made 7
small loaves.
1 1/2 cups unsalted butter, softened, 1 1/2 cups sugar

plus more for buttering pan 4 eggs
1 cup orange juice 1 cup sour cream
2 tablespoons freshly grated orange zest 2 teaspoons vanilla extract
4 cups all-purpose flour 1 tablespoon baking powder
1/2 teaspoon salt 1 1/2 cups dried cranberries
2 cups powdered sugar 7 to 8 tbsp. Grand Marnier or other orange
liqueur
1. Preheat oven to 330°. Butter two 6-cup-capacity loaf pans (or, if making the mini loaves,
butter six 2-cup-capacity pans).
2. With an electric or standing mixer on medium speed, cream butter and sugar together in a
large bowl until pale and fluffy, about 3 minutes. Add eggs one at a time, mixing well after each.
Add orange juice, sour cream, orange zest, and vanilla; mix until blended.
3. In a separate bowl, whisk together flour, baking powder, and salt. Add flour mixture and
cranberries to wet ingredients and mix just until dry ingredients are absorbed; do not overmix.
4. Pour batter into prepared loaf pans. Bake until a toothpick inserted in centers of breads
comes out clean, 70 to 75 minutes for large loaves and 60 minutes for mini loaves.
5. Meanwhile, in a small bowl, whisk together powdered sugar and 7 tbsp. Grand Marnier. Glaze
should have consistency of thick maple syrup or corn syrup. If it is too thick, thin with an
additional tbsp. of liqueur. 6. Let loaves cool in pans for 10 minutes, then remove and transfer to
a cooling rack set over a large baking sheet. With a thin skewer or long toothpick, poke deep
holes in tops of loaves. Drizzle with Grand Marnier glaze so that it coats the top, runs down the
sides, and seeps through the holes.
7. Let loaves cool completely, then slice and serve, or wrap and freeze (see Notes).
Note: Nutritional analysis is per serving.
Yield: Makes 2 regular loaves or 6 mini loaves; 12 servings per large loaf
NUTRITION PER SERVING :CALORIES 344(39% from fat); FAT 15g (sat 9g); PROTEIN 3.7g; CHOLESTEROL
72mg; SODIUM 133mg; FIBER 1g; CARBOHYDRATE 47g
SPICY CRANBERRY JAM
Category of recipe: Sauces, Spreads, Condiments
Source: Martha Stewart Holiday cookbook
Healthy Units (WW Points) 0 per tablespoon but I’m sure they add up!
Core: + FP (Optional) not sure
Servings 78 tablespoons
Posted by Josephine Tomato (Jo)
Date 12/5/06
Makes 1 quart (77 tablespoons) 0 points per tablespoon
Jo’s note: I can these in ½ pint jars and keep in icebox until I give them as gifts.
1 1/2 pounds cranberries (about 7 cups)
2 cups sugar
1 jalapeño pepper, finely julienned
1. Rinse and drain cranberries. Bring 1 1/2 cups water to a boil in a medium saucepan.
Add cranberries, sugar, and jalapeño; simmer until skins pop and mixture thickens,
about 15 minutes. Transfer to metal bowl to cool. Refrigerate in an airtight container for
up to 2 weeks.
Pork Pot Stickers
HU: 2.5 per serving
Servings: 10 (3 pot stickers each)
Posted by DebMj1
December 6, 2006
Freezer-Friendly
CL Notes: Look for round gyoza skins or wonton wrappers in most supermarkets or in Asian
groceries. Serve with bottled plum sauce. These also make a nice accompaniment to hot and
sour soup. Garnish with green onion strips.
Deb's Notes: I created my own dipping sauce for these, using 2 Tbsps. soy sauce, 1 Tbsp. rice
wine vinegar, 1/4 tsp. sesame oil, 1/4 tsp. sriracha sauce, and a tsp. of finely chopped green
onions.
Cooking spray 8 ounces lean ground pork

1/3 cup chopped green onions (about 2) 1 Tbsp low-sodium soy sauce
1 1/2 cups packaged cabbage-and-carrot coleslaw 1 tsp sesame oil

3 tablespoons water ½ tsp cornstarch
30 gyoza skins 1 Tbsp peanut oil
1 cup water
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork;
cook 6 minutes or until done, stirring to crumble. Add onions, soy sauce, and sesame oil; cook
30 seconds. Stir in coleslaw, and cook 30 seconds or until cabbage wilts, stirring frequently.
Combine 3 tablespoons water and cornstarch in a small bowl. Add cornstarch mixture to pork
mixture; cook 1 minute, stirring constantly. Remove from heat; cool to room temperature.
Working with 1 gyoza skin at a time (cover remaining skins to prevent drying), spoon 1 scant
tablespoon pork mixture into center of each skin. Moisten edges of skin with water. Fold in half,
pinching edges together to seal. Place on a baking sheet in a single layer (cover loosely with a
towel to prevent drying). When all skins are filled, remove towel and cover with plastic wrap;
freeze until firm. Place in zip-top plastic bags, and freeze for up to 3 months.
Arrange the frozen pot stickers in a single layer on a baking sheet; cover with plastic wrap, and
thaw in refrigerator overnight.
Heat peanut oil in a large nonstick skillet over medium heat. Arrange pot stickers in pan in a
single layer; cook 2 minutes or until browned on bottom. Add 1 cup water to pan; cover and
cook 5 minutes. Uncover and cook until liquid evaporates, about 2 minutes. Serve immediately.
CALORIES 118(30% from fat); FAT 3.9g (sat 1.1g,mono 0.8g,poly 0.6g); PROTEIN 7g; CHOLESTEROL 17mg;
CALCIUM 8mg; SODIUM 190mg; FIBER 1.1g; IRON 0.7mg; CARBOHYDRATE 14g
Buttermilk-Oat Rolls
Category: BR
Cooking Light 1999 Annual
HU: 2.5
Servings: 12 (serving size: 1 roll)
Posted by DebMj1
December 6, 2006
3/4 cup regular oats 1/4 cup low-fat buttermilk

1/2 cup boiling water 1 tablespoon stick margarine or butter,
1 tablespoon sugar melted
1 package dry yeast (about 2 1/4 3/4 teaspoon salt
teaspoons) Cooking spray
1 1/2 teaspoons sugar 1 tablespoon water
1/4 cup warm water (105° to 115°) 1 large egg white, lightly beaten
2 1/4 cups bread or all-purpose flour, 1 tablespoon regular oats
divided
Combine first 3 ingredients in a small bowl, stirring until well-blended. Let stand 5
minutes.
Dissolve yeast and 1 1/2 teaspoons sugar in warm water in a large bowl; let stand 5
minutes. Lightly spoon flour into dry measuring cups; level with a knife. Add oat mixture,
1 3/4 cups flour, buttermilk, margarine, and salt to yeast mixture, stirring to form a soft
dough. Turn dough out onto a lightly floured surface. Knead until smooth and elastic
(about 8 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent
dough from sticking to hands. (Dough will be slightly sticky).
Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and
let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in bulk.
Punch dough down; cover and let rest 5 minutes. Divide dough into 12 equal portions.
Working with 1 portion at a time (cover remaining dough to keep from drying), shape
each into a ball. Place balls in a 9-inch square baking pan coated with cooking spray.
Cover and let rise 30 minutes or until doubled in bulk.
Uncover the dough. Combine 1 tablespoon water and egg white; brush over dough.
Sprinkle dough with 1 tablespoon oats. Bake at 375° for 25 minutes or until lightly
browned. Serve warm.
CALORIES 120(13% from fat); FAT 1.7g (sat 0.3g,mono 0.6g,poly 0.5g); PROTEIN 3.8g; CHOLESTEROL 0.0mg;
Sausage and sweet potato hash
Category of recipe: side dishes/ breakfast entrees
Source (from CL or elsewhere): RR December 2006 magazine
Healthy Units (WW Points): 6
Core: + FP (Optional):
Servings: 6
Posted by: Zephyr1
Date: 12/7/2006
Comments: this was great for dinner with an egg white omelet she served it with green
salsa. Original recipe calls for 2 peppers and 2 lbs of potatoes that seemed way too
large for us. She also used oil. I just sautéed the sausage and drained then used the
same pan to cook my veggies omitted the oil all together. Loved this as breakfast for a
few days and the servings are huge you could easily cut it to 6 servings instead of 4.
Ingredients :
1 1/2 pounds sweet potato peeled and chopped( about 1 1/2 taters)
1/2 pound bulk sausage- I used half a roll of the maple flavor
1 red pepper diced
1 large sweet onion diced
2 cloves of garlic sliced
2 tsp cumin
salt and pepper to taste
Instructions
1. Cook taters in boiling water for 4 minutes or till just tender- I cooked mine a bit more
and they kind of mashed up but I liked it that way. Drain and set aside.
2. Sauté the sausage and drain and set aside. Put onion in pan used for sausage and
sauté it with the pepper and garlic for about 5 minutes. Add the sausage, cumin and
sweet taters and sauté another 5 minutes add salt and pepper.
Brownie Alpine Biscotti
CB (cookies/bars)
Source: adapted from Taste of Home Christmas Cookies & Candies
HU: 1.5 per biscotti
Servings: 50
12/8/06
Cindy's Notes: I replaced egg whites with Egg Beaters, added some extra whole wheat
pastry flour, and added white chocolate chips to the batter rather than melt them and
drizzle the melted chocolate over the baked biscotti. The dough is VERY STICKY - not
easy to work with; but the results are worth it.
1 package Pillsbury Traditional Fudge Brownie Mix

3/4 cup ground almonds
1/2 cup whole wheat flour -- pastry
1 large egg
1/2 cup Egg Beaters® 99% egg substitute
1 teaspoon almond extract
2 1/2 ounces white chocolate chips
In a large bowl, combine dry brownie mix, ground almonds, flours, and baking powder.
In a small bowl, whisk egg with Egg Beaters and almond extract. Add to brownie mixture
and stir until combined. Stir in white chocolate chips.
Divide dough into thirds. Using greased hands, transfer dough onto baking sheets lined
with parchment paper and sprayed with nonstick cooking spray. Shape each portion of
dough into a 7x3 1/2-inch rectangle. Pat into shape.
Bake at 350°F for 24 minutes (I baked mine closer to 35 minutes). Remove from oven
and cool 5-10 minutes.
Transfer dough to a cutting board and cut diagonally into 3/4-inch slices. Return to
baking pan (I stand mine up) and bake another 15 minutes or until firm. I left mine in the
oven for a few more minutes and the bottom got a little too brown - watch carefully.
Cool on wire racks. Store in an airtight container.
Carbohydrate; 1g Dietary Fiber; 4mg Cholesterol; 48mg Sodium. Exchanges: 0 Grain
(Starch); 0 Lean Meat; 0 Fat; 0 Other Carbohydrates.
Creamy Chicken Chili
Soups and Stews
from me
HU: 7
Servings: 7
December 8, 2006
Quick & Easy
Kid Friendly
My notes: This is a huge family favorite. My kids top theirs with crushed tortilla chips
and sharp cheddar cheese. I like mine topped with a fresh homemade salsa cruda and
lots of cilantro and hot sauce.
1 pound boneless skinless chicken breast, diced

1 medium onion, diced fine
15 ounces small white beans (1 can) (drained and rinsed)
15 ounces hominy, yellow (1 can) (drained and rinsed)
14 ounces 99% fat free chicken broth (1 can)
4 ounces green chiles (1 can chopped)
1 teaspoon salt
1 teaspoon cumin
1 teaspoon oregano
1/2 teaspoon pepper
1/4 teaspoon cayenne
1 Cup fat-free sour cream
1/2 Cup fat free half-and-half
1. In a large saucepan, sauté chicken, garlic, and onion in oil until onion is translucent.
ADD drained and rinsed beans, drained and rinsed hominy, chiles and seasonings.
Bring to boil. Reduce heat and simmer uncovered 30 minutes.
2. Remove from heat. Stir in sour cream and half and half.
Calories: 377, Fat: 3g, Cholesterol 42 mg, Sodium 763 mg, Carb 55g, Fiber 17g, Protein
32 g, iron 6 mg,
Peppermint Meringue Kisses
Rachael Ray Magazine Dec. 2006
HU: 0.5 per cookie
Servings: Makes 36 cookies
December 10, 2006
My notes: These turned out a really pretty light pink.
2/3 cup sugar

3 oz. red and white peppermint candies
2 large egg whites
1/8 tsp. cream of tartar
1. Preheat oven to 275 degrees. Line 2 baking sheets with parchment paper.
2. In a food processor, pulse the sugar until finely ground and transfer to a bowl. Pulse
the peppermint candies until finely chopped, transfer to another bowl. Return any large
pieces to the processor and pulse a few more times (you should have a scant 1/2 cup
crushed candy.)
3. Using an electric mixer, beat the egg whites and cream of tartar on medium-high
speed until soft peaks form. Slowly add the sugar and continue beating until the whites
form stiff glossy peaks. Fold in the crushed peppermint. Drop the mixture by
teaspoonfuls about 1 inch apart on the baking sheets.
4. Bake the cookies for 25 minutes. Reduce the oven temperature to 250 degrees and
bake for 25 minutes longer. Let cool completely on a wire rack.
Per cookie: 24 calories, 0 fat, 0 fiber

Garlic-Roasted Tomatoes
Source: 12 Best Foods Cookbook
HU: 1.5
Servings: 6
Posted by: Tracy (Nikkie1T)
December 10, 2006
Cookbook comments: Generously flavored with garlic and herbs, these baked tomatoes
serve as a side or an antipasto. They are delicious even made with hard, unripe
tomatoes.
My comments: I had some light red, hard and unripe roma tomatoes, so I decided to
take the author at her word and give it a try. They turned out delicious and really
beautiful. I made this recipe as called for, but you could easily lighten it by reducing the
olive oil and the bread crumbs (1/4 cup would be plenty). I served them as a side with
steak and creamed spinach.
4-1/2 tsp. extra virgin olive-oil, divided

1 teaspoon kosher salt, divided
6 large plum tomatoes, halved lengthwise
2 cloves garlic, finely chopped
1/3 cup dry breadcrumbs
1/4 cup chopped flat-leaf parsley
freshly ground black pepper
1. Preheat the oven to 400 degrees. Brush an 8" square baking dish with 1/2 teaspoon
of the oil or coat it with cooking spray.
2. Salt the cut sides of the tomatoes with half the salt. Set them on a plate.
3. Heat 1 tablespoon of the remaining oil in a medium nonstick skillet over medium-high
heat. Arrange the tomatoes in 1 layer, cut side down, in the pan and cook until lightly
browned, about 3 minutes. Fit the tomatoes cut side up in the prepared baking dish,
making 1 snug layer. If the skillet is burnt, wipe it out.
4. Return the skillet to medium-high heat and add the remaining oil. Sauté the garlic
until it starts to color. Off the heat, mix in the breadcrumbs, parsley, the remaining salt
and 3 or 4 grinds of pepper. Sprinkle the seasoned breadcrumbs over the tomatoes.
5. Bake the tomatoes uncovered for 10 minutes, until the breadcrumb topping is
browned.
Per serving: 69 calories, 4 g. fat, 1 g. fiber

Turkey Tamale Potpie
Poultry?
Source: CL October 2006
Healthy Units: 6
December 8, 2006
CL Comments: This dish has the ingredients of tamales, but the meat filling is topped
with a cornmeal batter and baked instead of being wrapped in a corn husk.
My comments: I didn't have an 11 x 7 baking dish, so baked it in a 9 x 9 deep dish pan.

This recipe has a LOT of topping, at its thickest point the cornbread topping is 2" thick. It
may be because I used a different sized pan, but I think you could easily cut down the
topping if you wanted to lighten it. I topped it with sour cream. Shredded lettuce and
some cheese would probably be good toppings, too.
1 cup chopped onion ¾ cup chopped red bell pepper

4 garlic cloves, minced 1 pound ground turkey breast
1 tablespoon chili powder 1 tsp dried oregano
1/2 teaspoon salt
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
1 (15-ounce) can kidney beans, rinsed and drained
Topping:
1 cup all-purpose flour (about 4 1/2 ounces) ¾ cup yellow cornmeal
1 tsp sugar 1 tsp baking powder
1 tsp baking powder ½ tsp salt
1/4 tsp baking soda 1 cup low-fat buttermilk
Preheat oven to 425°. To prepare filling, heat a large nonstick skillet over medium-high
heat. Coat pan with cooking spray. Add onion, bell pepper, garlic, and turkey; cook 5
minutes or until turkey loses its pink color. Add chili powder, oregano, 1/2 teaspoon salt,
tomatoes, and beans; cook 3 minutes. Spoon turkey mixture into an 11 x 7-inch baking
dish coated with cooking spray.
To prepare topping, lightly spoon flour into a dry measuring cup; level with a knife.
Combine flour, cornmeal, sugar, baking powder, 1/2 teaspoon salt, and baking soda in a
bowl. Combine buttermilk and egg; add to dry ingredients, stirring just until moist.
Spread cornmeal mixture evenly over turkey mixture. Bake at 425° for 18 minutes or
until topping is golden.
CALORIES 329(8% from fat); FAT 3g (sat 0.9g,mono 0.5g,poly 0.4g); PROTEIN 27.6g; CHOLESTEROL
Farfalle with Creamy Wild Mushroom Sauce
Source: Cooking Light, Dec. 2006
HU's: 7
*My notes- A big hit at our house, and a great company dish. A pound of Bow tie pasta
seemed too much for this dish. Next time, I would either cut back on the pasta, or
double the mushrooms. I used all baby portabella mushrooms, and it was good. Next
time, I will try a mushroom blend. Yummy:)
*CL Notes-This recipe scored high in our Test Kitchens for its rich flavor and ultracreamy
texture. The exotic mushroom blend, a combination of shiitake, cremini, and oyster
mushrooms, is sold in eight-ounce packages. If unavailable, you can use all cremini
mushrooms.
1 pound uncooked farfalle (bow tie 1/4 teaspoon freshly ground black
pasta) pepper
1 tablespoon butter 1/4 cup dry white wine
12 ounces presliced exotic mushroom 2/3 cup whipping cream
blend 1/2 cup (2 ounces) grated fresh
1/2 cup chopped onion Parmigiano-Reggiano cheese
1/3 cup finely chopped shallots 2 tablespoons chopped fresh parsley
1 tablespoon minced garlic Minced fresh parsley (optional)
Cook pasta according to package directions, omitting salt and fat; drain.
Melt the butter in a large nonstick skillet over medium-high heat. Add the mushrooms,
onion, shallots, garlic, 1 teaspoon salt, and pepper; cook 12 minutes or until liquid
evaporates and mushrooms are tender, stirring occasionally. Add wine; cook 2 minutes
or until liquid evaporates, stirring occasionally. Remove from heat.
Add the cooked pasta, whipping cream, cheese, and 2 tablespoons parsley, tossing
gently to coat. Stir in remaining 1/2 teaspoon salt. Garnish with minced fresh parsley, if
desired. Serve immediately.
CARBOHYDRATE 47.5g
Swedish Meatballs
Source: Cooking Light July 2006
HUs: 6
Serves: 4 (serving size: 4 meatballs and 1/3 cup sauce)
Core: Yes + 1
December 12, 2006
Notes: I used ground chicken breast and a bit more nutmeg. The meatball mixture is
very soft but they firm up once you cook them. Great to make ahead as the flavor
improves the next day.
Substitute white or whole wheat bread for the rye or use bread crumbs to bind the
meatballs. Total time: 37 minutes.
2 (1-ounce) slices rye bread

1 pound skinless, boneless chicken breast
1 large egg white
1 (8-ounce) carton fat-free sour cream
Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 cup.
Place breadcrumbs in a medium bowl; set aside.
Place chicken in food processor, and pulse until ground. Add chicken, 1/2 teaspoon salt,
nutmeg, pepper, and egg white to breadcrumbs in bowl; stir until combined. Shape
mixture into 16 (1 1/2-inch) meatballs.
Heat oil in a large nonstick skillet over medium-high heat. Add meatballs; cook 6
minutes, browning on all sides. Remove meatballs from pan. Add the remaining 1/4
teaspoon salt, chicken broth, and flour to pan, stirring with a whisk until combined. Bring
to a boil, and cook 1 minute or until slightly thickened, stirring constantly. Stir in sour
cream, and return the meatballs to pan. Reduce heat to medium-low; cook for 10
minutes or until meatballs are done and sauce is thick. Sprinkle with parsley.

CALCIUM 117mg; SODIUM 783mg; FIBER 1g; IRON 1.5mg; CARBOHYDRATE 18.6g
Jasmine Rice-Stuffed Peppers
Source: Cooking Light August 2006

Servings: 4 (serving size: 2 pepper halves)
HUs: 6.5
Core: Yes + 1 and using brown rice
December 12, 2006
Freezer Friendly
Notes: I used brown basmati rice and all lean ground beef, and added some Italian
seasoning.
This recipe calls for green bell peppers, but feel free to use any color you like. Jasmine
rice adds fragrance to this dish, but you can substitute basmati or another long-grain
rice. Remove the seeds from the jalapeño if you prefer milder flavor. Serve with salad.
4 large green bell peppers 2 cups tomato sauce, divided

Cooking spray 1/2 cup (2 ounces) grated fresh
1/2 cup chopped onion Parmesan cheese, divided
2 garlic cloves, minced 1/4 teaspoon freshly ground black
1 jalapeño pepper, minced pepper
1/2 cup uncooked jasmine rice (I used 1 large egg, lightly beaten
brown basmati rice to make it Core) 2/3 pound ground sirloin, extra lean
1 cup fat-free, less-sodium chicken 1/3 pound ground turkey breast
broth

Cut bell peppers in half lengthwise; discard seeds and membranes, leaving the stems
intact. Place on a foil-lined jelly-roll pan, cut sides up.
onion, garlic, and jalapeño to pan; sauté 5 minutes or until onion is lightly browned. Add
rice, and cook 2 minutes, stirring frequently. Add broth; bring to a boil. Cover, reduce
heat, and simmer 10 minutes. Remove from heat; cool completely.
Combine rice mixture, 1 cup tomato sauce, 1/4 cup cheese, and remaining ingredients
in a large bowl, stirring until blended. Spoon about 1/2 cup meat mixture into each
pepper half. Spoon remaining 1 cup tomato sauce evenly over peppers. Cover and
bake at 400° for 45 minutes. Uncover and sprinkle with remaining 1/4 cup cheese; bake
3 minutes or until cheese melts.

CARBOHYDRATE 28.6g
Oatmeal-Spice Cookies
Source: Cooking Light September 1997
HUs: 1.5
Serves: 54
December 12, 2006
Notes: Soft, chewy and wonderful combination of spices, one of the best oatmeal
cookies I have tasted. My subs were whole wheat pastry flour for the all-purpose and 1
cup of craisins instead of 1 1/3 cup raisins, which was plenty. NI is for the original
recipe.
Ingredients:
1 1/2 cups all-purpose flour 1 tsp baking soda
1 teaspoon ground cinnamon 1 tsp ground nutmeg
1/2 teaspoon salt ½ tsp ground ginger
1 cup packed brown sugar ½ cup granulated sugar
1/2 cup stick margarine, softened 3 tbsp light-colored corn syrup
1 1/2 teaspoons vanilla extract 2 large egg whites
1 large egg 3 cups quick-cooking oats
1 1/3 cups raisins
Cooking spray
Instructions:
Combine first 6 ingredients in a small bowl, and set aside. Combine brown sugar and
next 6 ingredients (brown sugar through egg) in a large bowl, and beat mixture at
medium speed of a mixer until well-blended. Stir in oats and raisins, and let stand 5
minutes. Stir in flour mixture.
Drop dough by level tablespoonfuls 2 inches apart onto baking sheets coated with
cooking spray. Bake at 350° for 10 minutes or until lightly browned. Remove cookies
from pans, and cool on wire racks.
Note: Store cookies in an airtight container for up to 1 week.
Yield: 4 1/2 dozen (serving size: 1 cookie)

Sausage and Chicken Gumbo
Category: Soups and Stews
Source: CL Nov 2002
Healthy Units: 8
Core: Don’t think so
Servings: 4
Posted by: JosephineTomato (Jo)
Date: 12/14/06
Jo's notes: I used regular rice - total = 2 cups, fresh bell pepper and onion. I also had
raw chicken breast, so I just chopped it into manageable pieces and sautéed it with the
fresh onion and pepper. It came together in about 20 minutes.
1 (3 1/2-ounce) bag boil-in-bag rice

1 tablespoon vegetable oil
1 cup frozen chopped onion
1 cup frozen chopped green bell pepper
1 cup frozen cut okra
1 cup chopped celery
1 teaspoon bottled minced garlic
2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
8 ounces turkey kielbasa, cut into 1-inch pieces
1 (14 1/2-ounce) can diced tomatoes with peppers and onion
1 (14 1/2-ounce) can fat-free, less-sodium chicken broth
Cook rice according to package directions, omitting salt and fat.

While rice cooks, combine flour and oil in a Dutch oven; sauté over medium-high heat 3
minutes. Add onion and next 6 ingredients (onion through red pepper); cook 3 minutes
or until tender, stirring frequently.
Stir in chicken, kielbasa, tomatoes, and broth; cook 6 minutes or until thoroughly
heated. Serve over rice.
Yield: 4 servings (serving size: 1 1/2 cups gumbo and 1/2 cup rice)

37g
Cherry Eggnog Biscotti
CB (Cookies/Bars)
Source: posted “not for comp” by Maria
HU: 2.1 (1.6 with my changes)
Servings: 36
12-14-06
Cindy’s Note: My new favorite biscotti (for now). This dough was very easy to work with. I had to bake the
biscotti about 5 minutes longer for both the first and second bakings. I stand the biscotti up for the second
baking rather than lay them flat and turn them over half way through.
Cookie Ingredients:
2 1/4 cups all-purpose flour Beaters and 2 large eggs)

3/4 cup sugar 1 teaspoon rum extract
2 teaspoons baking powder 1 cup dried cherries -- chopped (I used
1 teaspoon salt (I used ¾ teaspoon) cherry-flavored Craisins – does not
3/4 teaspoon ground nutmeg (I used 1 affect HUs)
teaspoon) Glaze Ingredients: (I omitted the glaze.)
6 tablespoons butter -- softened (I used 1 cup powdered sugar
3 Tbsp butter and 3 Tbsp light butter) 1/2 teaspoon rum extract
3 whole eggs (I used ¼ cup Egg 1 tablespoon milk -- (1 to 2)
Heat oven to 325°F. Line ungreased cookie sheet with parchment paper.
Combine flour, sugar, baking powder, salt and nutmeg in large bowl. Add butter; beat at
low speed until mixture resembles coarse crumbs. Increase speed to medium; add eggs
and 1 teaspoon rum extract. Beat until well mixed. Stir in cherries by hand.
Turn dough out onto lightly floured surface; knead 10 to 15 times with lightly floured
hands. Divide dough in half; roll each half into 14-inch log. Place logs 3 inches apart
onto prepared baking sheet; flatten each log to about 2 inches wide. Bake for 20 to 25
minutes or until set. Cool 10 minutes on cooling rack covered with parchment paper.
Reduce oven temperature to 275°F. Remove logs from parchment; cut into 3/4-inch
diagonal slices. Lay slices onto same cookie sheet, cut-side down. Bake for 13 minutes.
Turn over; continue baking an additional 12 to 14 minutes or until lightly browned.
Remove from cookie sheet. Cool completely.
Combine powdered sugar, 1/2 teaspoon rum extract and enough milk for desired
consistency. Drizzle glaze over cooled biscotti.
Original nutrition info Per Serving: 95 Calories; 2g Fat (23.4% calories from fat); 1g Protein; 17g Carbohydrate;
trace Dietary Fiber; 23mg Cholesterol; 113mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Non-
Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates
Nutrition info with my changes: Per Serving: 73 Calories; 2g Fat (22.0% calories from fat); 1g Protein; 13g
Carbohydrate; trace Dietary Fiber; 15mg Cholesterol; 93mg Sodium. Exchanges: 1/2 Grain (Starch); 0 Lean Meat; 0
Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
Hearty Bean and Barley Soup
Source: CL.com
Category: Soups
HUs: 3.64
Servings: 8 servings (serving size: about 1 cup soup and 1 tablespoon cheese)
Posted by: danikam
Date: 12/17/06
This satisfying Italian-style soup features a delicious and iron-packed combination of red
kidney beans and spinach. It's also high in fiber and calcium. To ensure rich flavor, add
garlic and herbs to canned broth for a homemade taste. Mashing a portion of the beans
gives the soup extra body.
7 cups fat free, less-sodium chicken broth

6 garlic cloves, crushed
2 (4-inch) rosemary sprigs
1 (19-ounce) can dark red kidney beans, rinsed and drained
1 cup chopped onion
1 cup finely chopped carrot
1/4 cup chopped celery
1 (14 1/2-ounce) can diced tomatoes, undrained
1 cup uncooked quick-cooking barley
10 cup torn spinach leaves (about 4 ounces)
Bring first 4 ingredients to a boil in a Dutch oven; reduce heat to medium-low, and cook
15 minutes. Drain through a sieve into a large bowl; discard solids.
Measure 1 cup beans, and mash with a fork in a small bowl. Reserve the remaining
whole beans.
Heat oil in pan over medium heat. Add onions, carrot, and celery; cook 4 minutes. Add
broth mixture, mashed beans, whole beans, tomatoes, and barley; bring to a boil.
Reduce heat; simmer 15 minutes. Stir in spinach and black pepper; cook 5 minutes or
until barley is tender. Sprinkle each serving with cheese.

CHOLESTEROL 5mg; CALCIUM 156mg; SODIUM 615mg; FIBER 8g; IRON 2.3mg;
CARBOHYDRATE 34g
Ginger Cookies
CB (Cookies and Bars)
Cooking Light Holiday Cookbook
Healthy Units: 1 (per cookie)
Servings: 52 cookies
Posted by: jhoulihan
12/17/06
CL Comments: Cookies can be one of the toughest foods to lighten, but it was
absolutely no problem with this recipe for the reader who submitted this recipe. Both
their flavor and appearance rate a 10. (From our March/April 1993 issue).
2/3 cup plus 3 tablespoons sugar, divided

1/4 cup plus 2 tablespoons stick margarine, softened
1/4 cup molasses
1 large egg
2 teaspoons baking soda
1 teaspoon ground ginger
1 teaspoon ground cinnamon
1/2 teaspoon ground mace
Cooking spray

Beat 2/3 cup sugar and margarine at medium speed of a mixer until well-blended. Add
molasses and egg; beat well.
Combine flour, baking soda, ginger, cinnamon, and mace; gradually add to sugar
mixture. Stir until well-blended. Divide in half. Wrap each portion in plastic wrap; freeze
for 30 minutes.
Shape each portion of dough into 26 (1-inch) balls; roll in 3 tablespoons sugar. Place, 2
inches apart, on baking sheets coated with cooking spray. Bake at 350° for 12 minutes
or until lightly browned. Remove from sheets; let cool on wire racks. Store in an airtight
container.

CARBOHYDRATE 7.7g
Mashed Potato Gratin
VP (Vegetable/Potatoes)
HU: 3.8
Servings: 14
Posted by DebMj1
10/18/06
CL Notes: Although Yukon gold potatoes give this cheesy gratin extra buttery flavor and
color, russets also will work.
Deb's Notes: This is a great make-ahead dish for a large gathering. Subbing light butter
for the regular and using skim milk in place of the 1% saves you 3/10 of a point per
serving.
4 pounds Yukon gold potatoes, peeled and cut into 2-inch chunks
1 cup (4 ounces) fontina cheese, shredded and divided
3/4 cup (3 ounces) Gruyère cheese, shredded and divided
1 1/2 tablespoons butter
1 teaspoon salt
1 cup warm 1% low-fat milk (100° to 110°)
Cooking spray
Place potatoes in a large Dutch oven. Cover with water; bring to a boil. Reduce heat,
and simmer 15 minutes or until tender; drain. Return potatoes to pan. Add 3/4 cup
fontina cheese, 1/2 cup Gruyère cheese, butter, salt, and freshly ground black pepper to
pan; mash with a fork or potato masher until well combined. Add warm milk to pan;
continue mashing potato mixture until desired consistency. Spoon into a 13 x 9-inch
baking dish coated with cooking spray; sprinkle evenly with remaining 1/4 cup fontina
cheese and remaining 1/4 cup Gruyère cheese. Cover with aluminum foil lightly sprayed
with cooking spray. Bake at 400° for 20 minutes. Remove from oven; remove and
discard foil.
Preheat broiler.
Broil gratin 5 minutes or until cheese is brown and bubbly.

CALORIES 188(29% from fat); FAT 6g (sat 3.6g,mono 1.7g,poly 0.4g); PROTEIN 6.9g;
CARBOHYDRATE 27.1g
Cranberry-Chipotle Beef (Slow Cooker)
M (Meats)
Source: adapted from Better Homes & Gardens Special Interest Publication, Winter
2006
HU: 7.7
Serves: 5 (1-cup servings)
Posted by: CJMartin717(Cindy)
12-18-06
1 medium onion -- cut into thin wedges

17 ounces beef arm roast, R-T-C -- (I used lean shoulder roast, stew meat)
1/8 tsp salt
1/4 teaspoon pepper
16 ounces cranberry sauce -- whole-berry
1 teaspoon chipotle chile canned in adobo
1 1/8 cups instant brown rice
1/2 cup boiling water
1. Place onion in 3.5-quart slow cooker. Add meat, cutting to fit, if necessary. Sprinkle
with salt, pepper and garlic. Combine cranberry sauce with chipotle peppers and pour
over meat and onions.
2. Cover and cook on low-heat setting for 6-8 hours or on high for 3-4 hours.
3. To serve, cook rice according to package directions, omitting salt and butter. Serve
meat mixture over rice and garnish with fresh diced jalapeno chile, if desired.
Alternate step 3: I removed the meat from the slow cooker, sliced it and set aside. Raise
heat to high, and stir in raw instant rice. Cover and let cook 5-10 minutes. Return meat
to slow cooker. Check consistency and add boiling water if you'd like it a little thinner - I
added 1/2 cup. Turn off heat, replace cover and let stand 5 minutes.
Serving Ideas: This was good with rice; but I think it might be very good served over
mashed potatoes.
Carbohydrate; 3g Dietary Fiber; 60mg Cholesterol; 134mg Sodium. Exchanges: 1 1/2
Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fat; 2 1/2 Other Carbohydrates.
Black Bean Chili
Healthy Units: 3
Core: Core+0
Servings: 6 (serving size: about 1 cup)
Quick and Easy
CL Notes: "Everyone is happy to be included in a black bean chili meal at our house. I
serve the chili on top of baked tortilla chips, rice, or corn bread, and dress it up with
dollops of sour cream and a sprinkle of coarsely chopped cilantro." -Robin Johnson,
Portland, OR
Em’s Notes: This was a nice spicy, very quick and easy vegetarian meal. This recipe is
core. The chipotle sauce and the sugar, while not core foods, do not add enough
calories to count.

1 3/4 cups finely chopped onion (about 1 large)
2 tablespoons chili powder
2 teaspoons ground cumin
4 cups canned black beans, rinsed and drained (about 3 [15-ounce] cans)
1 cup water
1/4 cup bottled chipotle sauce
1 tablespoon sugar
1 (28-ounce) can diced tomatoes, undrained
Heat canola oil in a small Dutch oven over medium heat. Add onion and garlic; sauté for
6 minutes or just until the onion mixture begins to brown. Add 2 tablespoons chili
powder and cumin; cook for 1 minute, stirring constantly. Add beans and the remaining
ingredients, stirring to combine. Bring to a boil; reduce heat, and simmer for 30 minutes
or until slightly thick, stirring occasionally.
CALORIES 172 (16% from fat); FAT 3g (sat 0.3g,mono 1.5g,poly 0.9g); PROTEIN 8g;
CARBOHYDRATE 35.5g
Tomato-Olive Rice Bake
RP
Source (from CL or elsewhere): From The Everyday Vegan by Dreena Burton
Healthy Units: 4
Servings: 5-6
Posted by JJ (Dibranchia)
12/20/06
1/2 cup tomato paste (I went ahead and 1-28 oz can diced tomatoes drained (I
used the whole 6 oz can) used Muir Glen Fire Roasted)
1-2 medium-large garlic cloves, minced 1/4 cup onion, finely chopped
1 tsp molasses 1/3 cup + 1 Tbsp fresh dill finely
1 1/2 tsp dried oregano chopped (or 1 Tbsp dried)
1/2-3/4 tsp sea salt 1/4 cup kalamata and/or black olives,
1/8 tsp fresh ground black pepper chopped
3 cups cooked brown/wild rice mixture 1 Tbsp soy/rice parmesan
(see note) 1 Tbsp olive oil
2 cups fresh spinach, packed and 1 1/2 -2 Tbsp soy/rice Parmesan (for
roughly chopped (I used frozen kale- still topping)
frozen) 1 Tbsp olive oil (optional, garnish)
1 cup bell peppers, chopped (any color) 2 Tbsp chives, chopped (optional,
garnish)
In a large bowl combine tomato paste, garlic, molasses, oregano, salt and pepper, and
mix well. Stir in remaining ingredients, except soy parmesan for topping. (If rice is warm
or hot, try to bake the dish soon after mixing to prevent overcooking some ingredients.)
Transfer mixture to a lightly oiled 8x12 baking dish and sprinkle on reserved soy
parmesan.
Bake for 23-27 minutes, until the top lightly browns. Remove from oven and top with
garnishes, if desired.
Notes: For this 3 cup rice mixture, use 1/3 cup wild rice, 1/2 cup brown rice and 1 3/4
cup water. Rinse rice and combine with water and a pinch of salt in a medium
saucepan. Bring to a boil, then reduce heat to low. Cover and let simmer 35-45 minutes,
until tender. Other rice, such as basmati, can also be used.
For an even heartier entree, mix in 1/2 cup or more of cooked beans. For a nice crunch,
top casserole with 1 cup or more of breadcrumbs, combined with the soy parmesan if
you like, and a little olive oil.
For 6 servings (without garnishes) per serving: Calories 206, Total fat 4 g, (Sat fat 0.5g)
Chol 0 mg, Carb 35.2g Fiber 5.2 g, Prot 7.2 g
Chocolate Peanut Butter Cake with Bittersweet Ganache
D (Dessert)
Cooking Light
HU: 7
Servings: 16
Posted by Dianne
12/24/07
This cake was awesome. Lots of steps but worth it!! A light, sheer chocolate glaze
similar to ganache provides the finishing touch on this decadent cake.
Cake:
Cooking spray 1/2 cup egg substitute
1 tablespoon cake flour 2 cups cake flour (about 8 ounces)

1/2 cup unsweetened cocoa 1 1/2 teaspoons baking soda
1/2 cup boiling water 1/4 teaspoon salt

1 (1-ounce) square bittersweet chocolate 1 cup fat-free buttermilk
3/4 cup granulated sugar 1/3 cup fat-free sour cream
1/2 cup packed dark brown sugar 2 teaspoons vanilla extract
1/4 cup butter, softened
Filling:
3/4 cup peanut butter and milk chocolate chips
2 cups frozen reduced-calorie whipped topping, thawed
Ganache:
2/3 cup granulated sugar 1/8 teaspoon salt
1/3 cup evaporated fat-free milk 2 (1-ounce) squares bittersweet chocolate, chopped
1 tablespoon butter 1 teaspoon vanilla extract
Preheat oven to 350°. To prepare cake, coat 2 (9-inch) round cake pans with cooking
spray; line bottoms of pans with wax paper. Lightly coat wax paper with cooking spray;
dust pans with 1 tablespoon flour.
Combine cocoa, 1/2 cup boiling water, and 1 ounce bittersweet chocolate in a small
bowl, stirring until smooth; cool. Place 3/4 cup granulated sugar, 1/2 cup dark brown
sugar, and 1/4 cup butter in a large bowl; beat with a mixer at medium speed 2 minutes
or until well blended. Add egg substitute; beat well.
Lightly spoon 2 cups flour into dry measuring cups; level with a knife. Combine flour,
baking soda, and salt, stirring well with a whisk. Combine buttermilk, sour cream, and 2
teaspoons vanilla, stirring well. Add flour mixture and buttermilk mixture alternately to
sugar mixture, beginning and ending with flour mixture. Stir in cocoa mixture.
(continued on page 3418)
(Chocolate Peanut Butter Cake with Bittersweet Ganache continued from page 3417)
Spoon batter into prepared pans. Sharply tap pans once on counter to remove air
bubbles. Bake at 350° for 25 minutes or until a wooden pick inserted in center comes
out clean. Cool in pans 10 minutes; remove from pans. Remove wax paper; discard.
Cool cakes completely on wire racks.
To prepare filling, place chips in a microwave-safe bowl, and microwave at high for 1
minute, stirring every 15 seconds. Cool slightly. Fold 1/4 cup whipped topping into
melted chips. Repeat procedure 7 times with remaining whipped topping. Chill 1 hour.
To prepare ganache, combine 2/3 cup granulated sugar and next 4 ingredients (through
2 ounces bittersweet chocolate) in a medium saucepan over medium heat; bring to a
boil. Cook 2 minutes or until sugar dissolves and chocolate melts, stirring constantly.
Remove from heat. Stir in 1 teaspoon vanilla; cool completely. Chill 30
minutes or until thick.
Place 1 cake layer on a plate; top with filling, spreading out to edges. Place remaining
cake layer on filling. Spread ganache evenly over top of cake; let drip down sides. Chill
20 minutes or until set.

CALORIES 308(30% from fat); FAT 10.3g (sat 6.9g,mono 1.1g,poly 0.3g);
PROTEIN 4.6g; CHOLESTEROL 11mg; CALCIUM 61mg; SODIUM 260mg;
FIBER 1.4g; IRON 1.9mg; CARBOHYDRATE 52.5g
Brie and Egg Strata
BR (Breakfast Item)
CL, November 2006
Healthy Units: 4
12 Servings
Diane (3 Brow Cat)
12/26/2006
CL Notes: The night before, assemble and layer the casserole without the egg mixture
(steps one and two); cover and refrigerate. Combine the egg mixture (step three), and
refrigerate in a separate container. In the morning, pour the egg mixture over the bread
mixture; allow the strata to stand for 30 minutes before baking. Substitute a French
baguette or sourdough loaf for the flat Italian bread, ciabatta, if desired. Freeze the Brie
for about 15 minutes to make chopping easier.
2 teaspoons olive oil 4 ounces Brie cheese, rind removed and

2 cups chopped onion chopped
1 1/2 cups diced unpeeled Yukon gold 1 cup egg substitute
potato (1 large) 2 large eggs
1 cup chopped red bell pepper 1 teaspoon herbes de Provence
1 cup halved grape tomatoes 1/4 teaspoon freshly ground black
1 teaspoon salt, divided pepper
3/4 pound ciabatta, cut into 1-inch 3 cups 1% low-fat milk
cubes, toasted 2 tablespoons chopped fresh parsley
Cooking spray
1. Heat oil in a large nonstick skillet over medium-high heat. Add onion, potato, and bell
pepper; sauté 4 minutes or until tender. Stir in tomatoes; sauté 2 minutes. Stir in 1/2
teaspoon salt. Combine onion mixture and bread.
2. Place half of bread mixture into a 13 x 9-inch baking dish coated with cooking spray.
Sprinkle with half of Brie. Top with remaining bread mixture and remaining Brie.
3. Place egg substitute and eggs in a medium bowl. Add remaining 1/2 teaspoon salt,
herbes de Provence, and pepper. Add milk, stirring with a whisk until well blended. Pour
egg mixture over bread mixture. Let stand 30 minutes.
Preheat oven to 350°. Bake at 350° for 50 minutes or until set. Sprinkle with parsley.
Serve immediately.
CALORIES 205 (30% from fat); FAT 6.9g (sat 2.7g,mono 3g,poly 0.8g); PROTEIN 10.8g; SODIUM
534mg; FIBER 1.7g; CARBOHYDRATE 26.1g
Pumpkin and Red Lentil Curry
VG (Vegetarian/meatless)
Cooking Light, October 2006
HU: 4 per 1 1/3 cup serving (but only 1.5 for 1/2 cup)
Core
Servings: 6 servings (about 1 1/3 cups stew, 2 teaspoons cilantro, and 1 lime wedge)
Posted by: Patkhu (Lisa)
Date: 12/27/2006
Ingredients
1 tablespoon extra virgin olive oil
2 cups chopped onion (about 2 medium)
5 cups (1/2-inch) cubed peeled fresh pumpkin (about 1 3/4 pounds)
1 teaspoon ground ginger
1 teaspoon ground cumin
1 teaspoon ground coriander
3/4 teaspoon ground turmeric
1 small jalapeño pepper, seeded and finely chopped
4 cups organic vegetable broth (such as Swanson Certified Organic)
1 (14.5-ounce) can diced tomatoes, undrained
1 cup dried small red lentils
1/4 teaspoon salt
6 lime wedges
Instructions
Heat oil in a large saucepan over medium heat.
Add onion; cook 5 minutes, stirring occasionally.
Stir in pumpkin and next 7 ingredients (through jalapeño); cook for 30 seconds, stirring
constantly.
Add broth and tomatoes; bring to a boil.
Cover, reduce heat, and simmer 10 minutes or until pumpkin is just tender.
Stir in lentils; cook 10 minutes or until lentils are tender.
Stir in salt and black pepper.
Ladle stew into individual bowls; sprinkle with cilantro.
Serve with lime wedges.
Peppery Baked Onions with Sage and Gruyere
V (Vegetables)
Cooking Light, December 2004
Healthy Units: 2
Servings: 4 (2 onion halves)
December 27, 2006
CL Notes: These onions have all the rich flavor of French onion soup and are a good
accompaniment to roast beef, baked ham, or lamb.
Eileen’s Notes: This onion dish was a great side for our beef tenderloin roast for
Christmas dinner. I used Vidalia onions and used extra cheese since I subbed RF Swiss
for the gruyere.
4 medium yellow onions, peeled and halved

Cooking spray
1/4 teaspoon salt
2/3 cup less-sodium beef broth
2 teaspoons low-sodium soy sauce
1/4 teaspoon dried rubbed sage
1/4 cup (1 ounce) finely shredded Gruyere cheese

.
Arrange onions, cut sides up, in a single layer in a shallow 2-quart baking dish coated
with cooking spray. Brush tops of onions with oil; sprinkle with pepper and salt. Bake for
40 minutes.
Add broth and soy sauce; bake 1 hour, basting every 15 minutes. Sprinkle sage and
cheese evenly over onions. Bake an additional 5 minutes or until cheese melts.
CARBOHYDRATE 14.6g
Garlic-Rosemary Mushrooms
V (Vegetables)
Source: Eating Well, February 2007
Healthy Units: 2
December 27, 2006
Quick & Easy
EW Notes: These simple sautéed mushrooms work as a quick, weeknight side dish. To
turn them into a main course, toss with cooked pasta and a generous handful of
Parmesan cheese or fold into an omelet with Gruyere, fontina, or Swiss cheese.
Eileen’s Notes: I added a minced shallot to a mix of cremini and Portobello mushrooms.
I loved both the aroma and taste of this dish. I’m looking forward to making it again and
trying the leftovers with pasta and in an omelet as suggested above.
1 ounce (1 ½ slices) bacon, chopped

1 ½ pounds mixed sliced mushrooms, such as cremini, shiitake, and Portobello
2 medium cloves garlic, finely chopped
1 ½ tsp chopped fresh rosemary (or ½ tsp dried)
¼ tsp salt
¼ cup dry white wine
Cook bacon in a large skillet over medium heat until just beginning to brown, about 4
minutes.
Add mushrooms, garlic, rosemary, salt and pepper and cook, stirring occasionally, until
almost dry, 8 to 10 minutes.
Pour in wine and cook until most of the liquid has evaporated, about 1 minute.
CALORIES 87; FAT 3g; PROTEIN 7g; CHOLESTEROL 8mg; SODIUM 316mg; FIBER 1g;
CARBOHYDRATE 8g; POTASSIUM 795 mg
Mississippi Mud Cake
Desserts
Healthy Units 6
Servings 15
Posted by Laura6286
Date December 31, 2006
Recipe is Kid Friendly.
CL Notes: This earned our top Test Kitchens score.
CAKE:
3/4 cup boiling water ounces)

1/2 cup unsweetened cocoa 1 teaspoon baking soda
3/4 cup granulated sugar 1/4 teaspoon salt
1/2 cup butter, softened 1/2 cup fat-free buttermilk
1 teaspoon vanilla extract Cooking spray
1/2 cup egg substitute 3 1/2 cups miniature marshmallows
1 1/3 cups all-purpose flour (about 6
FROSTING:
1/4 cup unsweetened cocoa 1/8 teaspoon salt

1/4 cup evaporated fat-free milk 2 cups powdered sugar
3 tablespoons butter, melted 1 teaspoon vanilla extract
To prepare cake, combine 3/4 cup boiling water and 1/2 cup cocoa, stirring until
blended. Cool. Place granulated sugar, 1/2 cup softened butter, and 1 teaspoon vanilla
in a large bowl; beat with a mixer at medium speed until blended. Add cocoa mixture
and egg substitute; beat well. Lightly spoon flour into dry measuring cups; level with a
knife. Combine flour, baking soda, and 1/4 teaspoon salt in a bowl, stirring well. Add
flour mixture and buttermilk alternately to sugar mixture, beginning and ending with flour
mixture. Spoon batter into a 13 x 9-inch baking pan coated with cooking spray. Bake at
350° for 20 minutes or until a wooden pick inserted in center comes out clean. Top with
marshmallows. Bake an additional 2 minutes or until marshmallows are soft.
To prepare frosting, combine 1/4 cup cocoa, evaporated milk, 3 tablespoons melted
butter, and 1/8 teaspoon salt in a medium, heavy saucepan over medium heat. Cook for
4 minutes, stirring frequently. Stir in powdered sugar and 1 teaspoon vanilla. Cook 2
minutes, stirring constantly. Drizzle frosting over cake. Cool. Cut cake into squares.
47.5g
Chicken and Soba Noodle Soup
Category of recipe: Soups/Stews
Source (from CL or elsewhere): CL.com (April 2004)
Healthy Units: 3
Core: + FP (Optional): I think it's Core if you use canola oil instead of sesame
Servings: 6 (1 1/2 c.)
12/31/06
Ingredients

1 cup chopped carrot
1 cup thinly sliced celery
1 tablespoon minced peeled fresh ginger
5 cups water
1/2 teaspoon hot chile sauce with garlic (such as KA-ME)
2 (14-ounce) cans fat-free, less-sodium chicken broth
2 (8-ounce) chicken breast halves, skinned
2 ounces uncooked soba noodles
4 cups shredded bok choy
1 cup (1/2-inch) slices green onions
3 tablespoons thinly sliced fresh basil
Instructions:
Heat the oil in a Dutch oven over medium heat. Add carrot, celery, and chopped onion;
cook 5 minutes or until tender, stirring frequently. Add 1/4 teaspoon salt, ginger, and
garlic; cook 1 minute, stirring constantly. Add 1/4 teaspoon salt, water, soy sauce, chile
sauce, broth, and chicken. Bring to a boil; reduce heat, and simmer 1 hour. Remove
chicken from pan; cool slightly. Remove chicken from bones. Shred meat with 2 forks;
discard bones. Add chicken to pan; bring to a boil. Add soba; cook 5 minutes. Stir in bok
choy; reduce heat, and simmer 3 minutes. Stir in 1/4 teaspoon salt, green onions, basil,
and pepper; cook 2 minutes. Remove from heat; stir in lime juice.

CARBOHYDRATE 15.4g
Cioppino
Fish/Seafood (FS)
Source: Giada Food TV
Healthy Units: 7
Core: No
Servings: 8
Posted by: Dianne
Date: 12/31/2006
Quick & Easy
Note: Serve this with a salad and crusty bread.
Ingredients
2 tablespoons olive oil 1 1/2 cups dry white wine

1 large fennel bulb, thinly sliced 5 cups fish stock
1 onion, chopped 1 bay leaf
3 large shallots, chopped 1 pound manila clams, scrubbed
2 teaspoons salt 1 pound mussels, scrubbed, debearded
4 large garlic cloves, finely chopped 1 pound uncooked large shrimp, peeled
3/4 teaspoon dried crushed red pepper and deveined
flakes, plus more to taste 1 1/2 pounds assorted firm-fleshed fish
1/4 cup tomato paste fillets such as halibut or
1 (28-ounce) can diced tomatoes in salmon, cut into 2-inch chunks
juice
Instructions
Heat the oil in a very large pot over medium heat. Add the fennel,
onion, shallots, and salt and saute until the onion is translucent,
about 10 minutes. Add the garlic and 3/4 teaspoon of red pepper
flakes, and sauté 2 minutes. Stir in the tomato paste. Add tomatoes
with their juices, wine, fish stock and bay leaf. Cover and bring
to a simmer. Reduce the heat to medium-low. Cover and simmer until
the flavors blend, about 30 minutes.
Add the clams and mussels to the cooking liquid. Cover and cook until
the clams and mussels begin to open, about 5 minutes. Add the shrimp
and fish. Simmer gently until the fish and shrimp are just cooked
through, and the clams are completely open, stirring gently, about
5 minutes longer (discard any clams and mussels that do not open).
Season the soup, to taste, with more salt and red pepper flakes.
Ham, Asparagus & Fontina Bread Puddings
HU: 5
Servings: 6
Posted by DebMj1
12/31/06
CL Notes: These savory bread puddings are baked and served in individual custard cups.
Deb's Notes: I used a leftover French batard as the bread for this and it was perfectly
acceptable. I would suggest using 1 full cup of ham and all of the asparagus (not just the 3-inch
tip) to make these even heartier with not too great an impact on points. These reheated
beautifully. The NI in MC is coming up very differently than CL's, so I'll just go with CL's
numbers.
Cooking spray
1 pound asparagus
1 cup chopped onion
5 (1.4-ounce) slices firm white sandwich bread (such as Pepperidge Farm Farmhouse),
cut into 1/2-inch cubes
1/2 cup chopped reduced-fat ham
3/4 cup (3 ounces) shredded fontina cheese
1 2/3 cups fat-free milk
1/2 teaspoon dried basil
1/4 teaspoon salt
Cut a 3-inch tip from each asparagus spear, reserving the stalks for another use. Cut
asparagus tips into 1/2-inch pieces.
Heat oil in a nonstick skillet over medium-high heat. Add onion; sauté for 5 minutes or
until tender, stirring frequently. Add asparagus; cover and cook 4 minutes, stirring once.
Remove from heat, and set aside.
Coat 6 (10-ounce) custard cups or ramekins with cooking spray; place in a large baking
pan. Place bread cubes evenly into custard cups. Top evenly with asparagus mixture,
ham, and cheese. Combine milk and remaining ingredients, stirring with a whisk. Pour
evenly into custard cups; let stand 20 minutes. Add hot water to pan to a depth of 1
inch. Cover and bake at 375° for 30 minutes. Uncover and bake an additional 15
minutes. Let stand 10 minutes before serving.
CALORIES 237(30% from fat); FAT 7.9g (sat 3.3g,mono 2.4g,poly 0.9g); PROTEIN 16.4g; CHOLESTEROL 23mg; CALCIUM
223mg; SODIUM 624mg; FIBER 3.9g; IRON 2mg; CARBOHYDRATE 26.2g
Beef Lombardi
Category: Meat
Source: Southern Living October 2003
Healthy Units: 10 (7 HU if 8 portions – 2 loaf pans, 5 HU if 12 portions – 3 loaf pans)
Servings: 6 (in 9x 13 pan)
Posted by: Josephine Tomato (Jo)
Date: 12/31/06
Freezer Friendly
Jo’s note: I make 3 portions in regular size loaf pans – one to eat and two to freeze. The
portions are generous. When I make it in loaf pans, I cut it into 4 portions each.
1 pound lean ground beef

1 (14 1/2-ounce) can chopped tomatoes
1 (10-ounce) can diced tomatoes and green chiles (Rotel)
2 teaspoons sugar
2 teaspoons salt
1/4 teaspoon pepper
1 (6-ounce) can tomato paste
1 bay leaf
1 (6-ounce) package medium egg noodles
6 green onions, chopped (about 1/2 cup)
1 cup reduced fat sour cream
1 cup (4 ounces) low fat shredded sharp Cheddar cheese
1 cup reduced fat shredded Parmesan cheese
1 cup (4 ounces) part skim shredded mozzarella cheese
Cook ground beef in a large skillet over medium heat 5 to 6 minutes, stirring until it
crumbles and is no longer pink. Drain.
Stir in chopped tomatoes and next 4 ingredients; cook 5 minutes. Add tomato paste and
bay leaf, and simmer 30 minutes.
Cook egg noodles according to package directions; drain.
Stir together cooked egg noodles, chopped green onions, and sour cream until blended.
Place noodle mixture in bottom of a lightly greased 13- x 9-inch baking dish. Top with
beef mixture; sprinkle evenly with cheeses.
Bake, covered with aluminum foil, at 350° for 35 minutes. Uncover casserole, and bake
5 more minutes. Garnish, if desired.
Note: Freeze casserole up to 1 month, if desired. Thaw in refrigerator overnight. Bake
as directed.
Pork Chops 'n' Sauerkraut
Source: Light & Tasty, Feb/Mar 2007
Healthy Units: 6.5
Serves: 6 (serving size: 1 Chop & 2/3 cup sauerkraut)
1-2-07
LT: Diced tomatoes lend color to this hefty entree from Ruth Tamul of Morehead City, North
Carolina, and brown sugar sweetens the sauerkraut.
Cindy's Notes: I used boneless pork chops and fresh sauerkraut rather than canned. I
thought there was just a little too much liquid and would recommend partially draining
the tomatoes. Otherwise, this was delicious.
INGREDIENTS:
6 bone-in pork loin chops (3/4 inch thick and 7 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper
1 medium onion, thinly sliced
1 can (14-1/2 ounces) petite diced tomatoes, undrained
1 can (14 ounces) sauerkraut, rinsed and well drained
1-1/2 teaspoon caraway seeds
DIRECTIONS:
Sprinkle both sides of pork chops with salt and pepper. In a large nonstick skillet coated
with nonstick cooking spray, cook three chops in 1 teaspoon oil for 2-3 minutes on each
side or until browned; drain. Repeat with remaining chops and 1 teaspoon oil.
Place pork chops in a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray;
set aside. In the same skillet, cook onion and garlic in remaining oil until tender. Stir in
the tomatoes, sauerkraut, brown sugar and caraway seeds. Cook and stir until mixture
comes to a boil.
Carefully pour over chops. Cover and bake at 350° for 20-25 minutes or until meat is
tender.
Nutrition Facts: 1 pork chop with 2/3 cup sauerkraut mixture equals 311 calories, 11 g
fat (3 g saturated fat), 86 mg cholesterol, 691 mg sodium, 21 g carbohydrate, 3 g fiber,
32 g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, ½ starch, ½ fat.
Fish Tacos with Lime-Cilantro Crema
FS (Fish/Seafood)
Cooking Light December 2006
Healthy Units: 5.7
Servings: 4 (2 tacos per serving)
Posted by: Marinaj
Date: 1/3/2007
Crema:
1/4 cup green onions, thinly sliced 1 teaspoon Lime rind
1/4 cup cilantro, chopped 1 1/2 teaspoons fresh lime juice
3 tablespoons Fat free mayonnaise 1/4 teaspoon salt
3 tablespoons Light sour cream 1 clove garlic, minced
Tacos:
1 teaspoon ground cumin 1/8 teaspoon garlic powder
1 teaspoon ground coriander 1 1/2 pounds red snapper
1/2 teaspoon paprika, smoked Cooking spray
1/4 teaspoon ground red pepper 8 corn tortilla, 6 inch
1/8 salt 2 cups shredded cabbage
CL notes: You can use crisp lettuce such as romaine in place of cabbage. Peeled and
deveined medium shrimp are an alternative for the snapper. Cook two minutes or just
until shrimp are done.
My notes: DH proclaimed these the best fish tacos he has ever had. I used tilapia and it
was just great. I didn’t have smoked paprika so I used regular paprika.
Preheat oven to 425 degrees

To prepare crema, combine the first 8 ingredients in a small bowl, set aside.
To prepare tacos, combine cumin and next 5 ingredients (through garlic powder) in a small
bowl, sprinkle spice mixture evenly over both sides of fish. Place fish on a baking sheet
coated with cooking spray. Bake at 425 degrees for 9 minutes or until fish flakes easily
when tested with a fork or until desired degree of doneness. Place fish in a bowl, break
into pieces with a fork. Heat tortillas according to package directions. Divide fish evenly
among tortillas, top each with 1/4 cup cabbage and 1 tablespoon crema.
Protein; 28g Carbohydrate; 4g Dietary Fiber; 64mg Cholesterol; 338mg Sodium. Exchanges: 1
1/2 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.
Turkish Spinach And Lentil Soup
Soups and Stews
Source: Sundays At Moosewood cookbook
Healthy Units: 3
Servings: 8
Posted by: Scarehair (Carrie)
January 3, 2007
Freezer Friendly
S@M comment: This is a very hearty soup, high in protein because of the combination of
lentils and bulghur. Rosemary is liberally used in Turkish cooking, and I love it. I suggest
using a small pinch and then adding more as you like.
Carrie's Comments: this is my new favorite lentil soup. I love how healthy it is. My kids
would not eat it - more for me.
Ingredients:
1 Cup dried lentils ½ Cup bulghur, raw
5 Cups fat free vegetable broth 1/4 Cup fresh parsley, chopped
1 teaspoon salt 2 Cups tomato, chopped
1 Tablespoon olive oil 1/4 Cup tomato paste
2 Cups onion, chopped 1 teaspoon dried rosemary, or to taste
3 cloves garlic, pressed Salt and pepper to taste
1/4 teaspoon cayenne 2 Cups fresh spinach, coarsely chopped
2 bay leaf
1. Rinse the lentils. Bring them to boil in salted broth. Reduce the heat and simmer,
covered for 40 minutes.
2. Meanwhile, heat the olive oil in a heavy soup pot. Sauté the onions until translucent. Add
the garlic, cayenne, bay leaves and raw bulghur. Stir the mixture on medium heat until
the onions and bulghur are lightly browned.
3. Mix in the parsley and tomatoes. When the tomatoes begin to give up their juice, gently
stir in the tomato paste.
4. Pour the lentils and their liquid into the soup pot with the onions and the bulghur. Simmer
the soup for 15 minutes. Add the rosemary, salt, and pepper to taste. If the lentils and
bulghur have absorbed too much liquid, add more stock or water or tomato juice.
Remove the bay leaves.
5. Just before serving, stir in the spinach and let it wilt in the hot soup. Garnish with more
fresh parsley and serve with crusty bread.
Calories: 162, Cal from fat 12%, Fat: 2 g, Chol 0mg, Sodium 348 mg, Potassium 552 mg, Carb 28g,
Fiber 11g, Protein 9g, Calcium 44mg, Iron 3mg
Pork Empanadas (Pastelillos de Cerdo a la Puertorriqueno)
Appetizer
Source: Healthy Latin Cooking by Steve Raichlen
Healthy Units: 3
Serves: 8 (Serving size is 4 pieces)
Posted by: CrissyBear (Christine)
January 3, 2007
"This pork filling is from Puerto Rico. Because "empanada" refers to a breaded food, in PR
the Spanish name for this dish is Pastelillos."
8 ounces boneless top loin -- trimmed of fat

½ small onion -- finely chopped
½ green bell pepper -- finely chopped
2 Tbsp raisins
4 pimento-stuffed green olives -- coarsely chopped
½ Tbsp Spanish capers
1 Tbsp fresh cilantro -- chopped
1 clove garlic -- minced
1 Tbsp tomato paste
1/4 cup low-sodium chicken broth
½ tsp ground cumin
Salt & ground black pepper
1 Tbsp unseasoned dry bread crumbs (optional) -- (1 to 2)
36 wonton wrappers
1 egg white
In a large saucepan over medium heat, combine pork, onions, bell peppers, tomatoes,
raisins, olives, capers, cilantro, garlic & tomato paste. Add the broth and cumin. Season
with salt & pepper. Simmer, stirring often, for 5 minutes or until the pork is no longer
pink.
Transfer mixture to a food processor and coarsely grind. The mixture should be fairly dry; if
not, add the bread crumbs. The filling should be highly seasoned; sprinkle with more
cumin, salt & pepper, if desired. Transfer to a bowl and refrigerate until cold.
Preheat oven to 400F. Coat a nonstick baking sheet with olive oil cooking spray.
Arrange a few wonton wrappers on a work surface. Lightly brush the edge of each wrapper
with egg white (helps make a tight seal). Place a Tbsp of filling in the center and fold the
wrapper in half to make a triangular pastry. Crimp the edges with a fork. Place the
finished pastelillos on the prepared baking sheet while you make more. Coat the tops of
the pastelillos with cooking spray. Bake, turning occasionally, for 6-8 minutes or until
crisp and golden brown.
Per serving: 157 Calories 2g Fat 1g Dietary Fiber

Kumquat Tagine
Poultry (P)
Healthy Units: 6.5
Core: C+0.5
Servings: 6 (About 1-1/3 cups)
Date: January 3, 2007

2 onion -- thinly sliced
4 cloves garlic -- slivered
1 tablespoon fresh ginger -- minced
2 pounds chicken thighs without skin -- cut into 2" pieces
1 teaspoon coriander -- ground
1 teaspoon cumin -- ground
3/4 teaspoon cinnamon -- ground
½ teaspoon salt
½ teaspoon pepper -- freshly ground
1/8 teaspoon clove -- ground
14 ounces vegetable broth
12 ounces kumquats -- seeded and chopped
15 ounces chickpeas, canned -- rinsed and drained
1 1/2 tablespoons honey
Heat oil in an ovenproof casserole or Dutch oven over medium heat. Add onions; cook,
stirring often, until softened, about 4 minutes. Add garlic and ginger; cook for 1 minute,
stirring constantly.
Add chicken; cook, stirring often, for 8 minutes. Stir in coriander, cumin, cinnamon, salt,
pepper and cloves; cook until aromatic, about 20 seconds. Stir in broth, kumquats,
chickpeas, and honey. Bring to a simmer.
Cover the pan and transfer to the oven. Bake, stirring occasionally, until the chicken is
cooked through and the broth is bubbling and somewhat reduced, about 1 hour.
6 servings (about 1 1/3 cups each)
Protein; 41g Carbohydrate; 8g Dietary Fiber; 72mg Cholesterol; 907mg Sodium.
Exchanges: 1 1/2 Grain(Starch); 2 ½ Lean Meat; ½ Vegetable; ½ Fruit; 1 Fat; ½ Other
Carbohydrates.
Chicken Cassoulet
Chicken/Crockpot
Source: The Healthy Slow Cooker by Judith Findlayson
Healthy Units: 5.4
Core: Yes
Servings: 8 (1 chicken thigh & about 1 cup of cassoulet)
Posted by: CrissyBear (Christine)
January 4, 2007
My comments: I made a ½ batch using a 3-qt slow cooker. I didn't finish it off with fresh dill
but still thought this had great flavor. I used a mix of portobello and domestic white
mushrooms and the chicken was boneless/skinless.
"This hearty one-dish meal is always a hit. Serve it with some whole grain bread to soak up
the luscious sauce."
1 tablespoon olive oil 1 28 ounce tomatoes, canned -- including

2 onions -- finely chopped juice, coarsely chopped
8 carrots -- peeled and sliced 1 cup low sodium chicken broth
4 stalks celery -- sliced 2 cans white beans -- rinsed and drained
4 cloves garlic -- minced 2 bay leaves
2 teaspoons herbes de Provence 2 pounds skinless chicken thighs -- (about
1 teaspoon salt 8 thighs)
1 teaspoon cracked black pepper 1 pound cremini or Portobello mushrooms
-- see Tip
½ cup fresh dill -- finely chopped
In a large skillet, heat oil over medium heat. Add onions, carrots and celery and cook,
stirring, until carrots are softened, about 7 minutes. Add garlic, herbes de Provence, salt
and pepper and cook, stirring for 1 minute. Add tomatoes with juice, chicken broth,
beans and bay leaves and bring to a boil. Remove from heat.
Spoon half of the bean mixture into large (minimum 6-quart) slow cooker stoneware. Lay
chicken evenly over top. Arrange mushrooms evenly over chicken. Spoon remainder of
sauce over mushrooms.
Cover and cook on Low for 6 hours or on High for 3 hours, until juices run clear when
chicken is pierced with a fork. Stir in dill. Cover and cook on High for 15 minutes, until
flavors meld.
Tip: If using small cremini mushrooms, remove the stems and use them whole. Cut larger
ones in half or quarters. If using portobello mushrooms, remove the stems and gills and
cut into 6 wedges.
Nutrients per serving: 281 calories; 24.4g protein, 32.7g carbohydrate; 6.8g fat; 10.3g fiber; 588g
sodium; 68mg cholesterol
Fish Chowder
Soups/Stews
Source: CL Jan/Feb 2007
Healthy Units: 5
Core: No
Servings: 10 (serving size: 1 cup chowder and about 1 teaspoon bacon)
Posted by: Laurie (Poisonqueen)
01/07/07
CL Notes: Bacon brings a welcome smokiness to this dish. Serve with oyster crackers.
My notes: I used hake in place of halibut at advice of the fish man at the store. I made no
changes to this recipe. It’s great the way it is.
Ingredients:
4 ½ cups water
4 bay leaves
1 1/2 pounds halibut fillets or other firm white fish, skinned
3 slices bacon, uncooked
3 ½ cups cubed peeled baking potato
1 1/2 cups chopped onion (about 1 large)
½ cup coarsely chopped carrot (about 1 medium)
1 1/2 teaspoons dried thyme
1 teaspoon salt, divided
3/4 teaspoon freshly ground black pepper, divided
4 cups 2% reduced-fat milk
1 tablespoon butter, cut into small pieces
Instructions:
Bring 4 ½ cups water and bay leaves to a simmer in a large skillet. Add fish; cover and
simmer 10 minutes or until fish flakes easily when tested with a fork or until desired
degree of doneness. Remove fish from pan with a slotted spoon. Cut fish into large
pieces. Reserve 2 ½ cups cooking liquid and bay leaves.
Cook bacon in a Dutch oven over medium heat until crisp. Remove bacon from pan,
reserving 1 teaspoon drippings in pan; crumble bacon, and set aside. Add potato,
onion, and carrot to pan; cook over medium heat 10 minutes. Add reserved cooking
liquid, bay leaves, thyme, ½ teaspoon salt, and 1/4 teaspoon pepper; bring to a boil.
Reduce heat; simmer 10 minutes. Add milk and butter; simmer 25 minutes until
potatoes are tender (do not boil). Stir in fish, remaining ½ teaspoon salt and remaining
½ teaspoon pepper. Discard bay leaves. Sprinkle with bacon.
Nutritional Info per serving: CALORIES 242(32% from fat); FAT 8.6g (sat 3.5g,mono 3.1g,poly
1.1g); PROTEIN 21.8g; CHOLESTEROL 42mg; CALCIUM 166mg; SODIUM 531mg; FIBER
1.5g; IRON 1.1mg; CARBOHYDRATE 18.4g
Spinach Soup
Soup/Stews
Source: The Joy of Cooking Vegetarian (modified)
Healthy Units: 2
Servings: 5
Posted by: MissVN
Date: 1/07/07
Notes: Obviously, to make it vegetarian, you can use veggie stock.
Ingredients:
1 tablespoon butter
1/4 cup shallot, minced
½ teaspoon sherry
2 cups low fat chicken broth
1 pound spinach
1 teaspoon salt
½ teaspoon pepper
1/4 teaspoon ground nutmeg, to taste
Instructions:
1. In a soup pot, cook, stirring, over medium low heat until tender but not brown, the onion
and garlic in the butter.
2. Stir in the flour. Cook, stirring constantly, over medium heat for five minutes. Do not
brown the flour. Gradually whisk in the sherry, milk and the broth.
3. Simmer, stirring occasionally, over low heat, until slightly thickened, about 10 minutes.
Stem and wash your spinach. Add your spinach to the pot and cook until wilted.
4. Transfer the soup, in batches, to a blender (or use an immersion blender in the pot) and
process until smooth. Season with salt, pepper and nutmeg to taste.
Drop Biscuits
Breads/Baked goods
Source: CL, October 1999
HUs: 3
Servings: 12 (serving size: 1 biscuit)
Posted by: MissVN
Date: 1/07/07
Notes: These are a breeze to make if you use a food processor to cut the flour in to the
butter.
The dough for these biscuits is dropped into muffin tins instead of onto a baking sheet,
but their final shape is still free-form like that of traditional drop biscuits.
Ingredients:
1 teaspoon sugar
½ teaspoon salt
1/4 cup chilled butter or stick margarine, cut into small pieces
1 cup fat-free milk
Cooking spray
Instructions:
Preheat oven to 450º.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking
powder, sugar, and salt in a bowl; cut in butter with a pastry blender or 2 knives until
mixture resembles coarse meal. Add milk; stir just until moist.
Spoon the batter into 12 muffin cups coated with cooking spray. Bake at 450° for 12
minutes or until golden. Remove biscuits from pan immediately, and place on a wire
rack.

Mashed Sweet Potatoes
Vegetables/Potatoes
Source: Cook's Illustrated's The Best Light Recipe
Healthy Units: 3.3 (2.9 if using FF half and half)
Servings: 5 - ½ cup servings
January 8, 2007
CI's comments: Cutting the sweet potatoes into evenly sized pieces is important so that
they cook at the same rate. This recipe can be doubled and prepared in a Dutch oven;
the cooking time must be doubled as well.
My comments: These were out of this world good. The cookbook says it makes 4
servings, but I got 5 generous ½ cup servings out of it. I used red garnet yams. I used
regular ½ and ½, but I am sure FF ½ and ½ would be equally good and would save .4
point per serving.
Ingredients:
2 pounds sweet potatoes (2 large or 3 medium), peeled, quartered lengthwise and cut
crosswise into 1/4 inch thick slices
½ teaspoon salt
1 teaspoon sugar
3/4 cup water
1 tablespoon unsalted butter, melted (I used salted butter)
6 tablespoons half-and-half, warmed
Ground black pepper
Instructions:
1. Combine the sweet potatoes, 1/2 t. salt, 1 t. sugar, and water in a 3 or 4 quart
saucepan. Cover and cook over low heat, stirring occasionally, until the potatoes fall
apart when poked with a fork, 35 to 45 minutes.
2. Off the heat, mash the sweet potatoes in the saucepan with a potato masher. Stir in
the melted butter and half-and-half with a wooden spoon until incorporated. Season with
salt and pepper to taste.
Per serving: 184 calories, 4.8 g. fat, 4.8 g. fiber

Provençal Pork Stew with Olives and Fennel
Healthy Units: 5.5
Core: Core+1
CL Notes: Niçoise olives hail from Provence and add a mellow nuttiness to this French
stew; be sure to warn diners, though, that these olives are unpitted. You can substitute
pitted kalamata olives, if desired--they'll add a sharper flavor.
Em's Notes: I thought that this was very tasty. I didn't have nicoise olives, so I used
some pitted kalamatas that I had on hand.
1 tablespoon olive oil, divided ½ teaspoon freshly ground black

4 cups sliced fennel bulb (about 2 bulbs) pepper, divided
3 ½ cups thinly sliced onion (about 2 1 cup fat-free, less-sodium chicken
large) broth
8 garlic cloves, minced 1 tablespoon herbes de Provence
1/3 cup all-purpose flour (about 1 1/2 3 (14.5-ounce) cans diced tomatoes,
ounces) undrained
2 pounds pork tenderloin, trimmed and ½ cup niçoise olives
cut into bite-sized pieces Chopped fresh parsley (optional)
½ teaspoon salt, divided
Heat 1 teaspoon oil in a large Dutch oven over medium-high heat. Add fennel and
onion; sauté 8 minutes or until tender. Add garlic; sauté 2 minutes. Spoon fennel mixture
into a large bowl.
Place flour in a shallow bowl or pie plate. Dredge pork in flour, shaking off excess. Heat
remaining 2 teaspoons oil in pan over medium-high heat. Add half of pork mixture;
sprinkle with 1/8 teaspoon salt and 1/8 teaspoon pepper. Cook 6 minutes, browning on
all sides. Add browned pork to fennel mixture. Repeat procedure with remaining pork
mixture, 1/8 teaspoon salt, and 1/8 teaspoon pepper.
Add wine to pan, scraping pan to loosen browned bits. Stir in pork mixture, broth,
herbes de Provence, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 45
minutes or until pork is just tender.
Stir in remaining ¼ teaspoon salt, remaining ¼ teaspoon pepper, and olives. Simmer 10
minutes or until pork is tender and sauce is thick. Sprinkle with parsley, if desired.
CALORIES 275 (28% from fat); FAT 8.7g (sat 2g,mono 5.2g,poly 1g); PROTEIN 27.3g; CHOLESTEROL 74mg;
CALCIUM 84mg; SODIUM 649mg; FIBER 5.2g; IRON 3mg; CARBOHYDRATE 22.5g
Oatmeal Banana Pancakes
Source: Moosewood's New Classics
HU: 6 according to the cookbook, but I got 5 when I entered everything on Recipe Builder.
Servings: 4
January 11, 2007
Moosewood's Comments: These are fairly sweet, so you may prefer a fruit topping on them
rather than syrup, although good maple syrup is mighty fine on them, too. Sliced
strawberries with a light dusting of confectioner's sugar is one of our top choices,
providing a lovely balance of flavors.
My comments: I halved the recipe, and made two large pancakes in side-by-side 10" pans
so DH and I could eat at the same time. They were really flavorful!!
Dry ingredients:
1 cup unbleached white flour
1/2 teaspoon salt
2 teaspoons baking powder
1/4 cup quick-cooking oats (or use rolled oats chopped into finer pieces in a blender or
food processor)
Wet ingredients:
1 egg, lightly beaten (to halve the recipe, I used 2 T. of egg beaters)
1 cup 2% milk (I used skim)
2 tablespoons maple syrup or sugar
1 cup sliced ripe bananas
1. Sift together the flour, salt, baking powder and nutmeg. Add the oats and mix well. In a
separate bowl, stir together all of the wet ingredients. Make a well in the dry ingredients
and stir in the wet ingredients just to combine.
2. Lightly oil a skillet or griddle and place on medium-high heat. Use about 1/4 cup of batter
for each pancake and cook until bubbles appear on the top, about 1 to 1-1/2 minutes.
The bananas will settle to the bottom, so you want to flip the pancakes just as soon as
bubbles start to form to avoid scorching them. Cook on the second side until golden
brown, about 1 minute.
NI GIVEN BY COOKBOOK: Per serving: 300 calories, 7.5 g. fat, 3.1 g. fiber
Sautéed Chicken Breasts with Mushroom Sherry Sauce
Poultry
Source: Cook Illustrated's The Best Light Recipe
Healthy Units: 6
Servings: 4
Posted by: jhoulihan
1/11/07
CI Comments: We prefer the flavor of whole milk in the sauce; however, 2% milk or half-and-half
could be substituted. Do not use 1% or skim milk.
Chicken:
1/2 cup unbleached all-purpose flour
4 boneless, skinless chicken breasts (about 6 ounces each), trimmed of excess fat & tenderloin
removed
Salt & ground black pepper
4 teaspoons vegetable oil
Sauce:
10 ounces white mushrooms, brushed clean, trimmed and sliced thin
1 medium shallot, minced (about 3 Tbsp)
1 teaspoon sugar
2 medium garlic cloves, minced or pressed
1 teaspoon minced fresh thyme leaves (I used about 1/4 - 1/2 teaspoon dried instead)
1/4 cup plus 1 teaspoon dry sherry
1 1/2 cups low-sodium chicken broth
2 Tablespoons whole milk
1 teaspoon cornstarch
1 Tablespoon minced fresh parsley leaves (I omitted since I didn't have any parsley in the
house)
Salt and ground black pepper
1. For the chicken: Spread the flour in a shallow dish. Pat the chicken dry with paper towels,
then season with salt & pepper. Lightly dredge the chicken in the flour and shake off the excess;
set aside.
2. Heat the oil in a 12-inch skillet over medium heat until just smoking. Lay the chicken in the
skillet and cook until golden brown, 6 to 8 minutes. Flip the chicken over, reduce heat to
medium-low, and continue to cook until the chicken is no longer pink in the center and the
thickest part registers 160 degrees on an instant-read thermometer, 6 to 8 minutes longer.
Transfer the chicken to a plate and cover with foil; set aside.
3. For the sauce: Add the mushrooms, shallot, and sugar to the oil left in the skillet. Return to
medium-low heat, cover, and cook until the mushrooms have released their liquid, about 7
minutes. Stir in the garlic and thyme and continue to cook, uncovered, until the mushroom juices
have evaporated and the mushrooms are golden brown, about 2 minutes. Stir in 1/4 cup of the
sherry, scraping up any browned bits. Add the broth, bring to a simmer, and cook until the
mixture measures 1 1/2 cups, about 5 minutes.
4. Pour any accumulated chicken juices into the simmering sauce. Whisk the milk and
cornstarch together in a small bowl; then whisk into the simmering sauce. Continue to simmer
the sauce until it has thickened, about 1 minute. Off the heat, stir in the remaining 1 teaspoon
sherry and the parsley, and season with salt and pepper to taste. Spoon the sauce over the
chicken before serving.
Butternut Squash with Couscous and Chutney
Vegetarian Main Dish
Source: January 2007 Real Simple Magazine
HU: 11
Servings: 6
Posted By: Zephyr1
Date: 1/12/07
Quick and Easy
Notes: I really would not change this recipe at all the cream while adding fat is minimal
and really lends flavor to this dish. The peanuts and chutney are key as well.
Ingredients:
1 large onion, sliced into ½ -inch half-rounds
1 2- to 2 ½-pound butternut squash-peeled, seeded, and diced (4 to 5 cups)
1 tablespoon curry powder
2 teaspoons kosher salt
2 cups chicken broth
½ cup heavy cream
2 cups instant couscous (subbed whole wheat not sure how it effects points)
½ cup chopped peanuts
½ cup prepared chutney
Instructions:
Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook,
stirring occasionally, until softened, 5 to 7 minutes. Add the squash, curry powder, and 1
½ teaspoons of the salt, stirring to coat evenly. Pour in the broth and bring to a boil.
Reduce heat to medium-low, cover, and simmer for 17 to 20 minutes or until the squash
is cooked through and most of the liquid has evaporated. Stir in the cream and cook
until the sauce has thickened, 5 to 7 minutes. Remove from heat. Bring 2 cups of water
and the remaining salt to a boil. Place the couscous in a large bowl and pour the boiling
water over it. Immediately cover the bowl tightly with plastic wrap. Let stand 5 to 7
minutes or until all the water is absorbed. When ready to serve, fluff the couscous with a
fork. Place about ¾ cup of couscous on each plate. Top with the curried squash.
Garnish with the peanuts and your favorite chutney.

CALORIES 510(32% from fat); FAT 18g (sat 6g); PROTEIN 14mg; CHOLESTEROL 27mg; CALCIUM
129mg; SODIUM 528mg; FIBER 8g; CARBOHYDRATE 77g; IRON 3mg
Smoked Salmon Cream Cheese Spread
Source: Kristin's kitchen (adapted from an internet recipe)
HU: 2
Core: No
Servings: 10
Posted by kzbaskets (Kristin)
Date: Jan 12, 2007
Quick & Easy
Notes: This spread was great on toasted bagels! Enjoy!
Ingredients:
8 ounces Neufchatel cheese
1 1/2 ounces salmon lox, chopped
1 tablespoon capers
1/4 cup red onion, diced
Instructions:
Mix all ingredients together by hand or in a mixer or food processor (if you like it more
chopped up).
Nutritional: Per Serving (excluding unknown items): 66 Calories; 6g Fat (75.2% calories
from fat); 3g Protein; 1g Carbohydrate; trace Dietary Fiber; 18mg Cholesterol; 132mg
Sodium. Exchanges: 1/2 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Cambodian Cabbage Salad
Source: The Elephant Walk cookbook
HU: 3
Core: yes, except peanuts?
Servings: 6
Date: Jan 12, 2007
Quick & Easy
KZ Notes: This was a dish some of us had ordered at the restaurant in Boston and
loved. I changed the sugar to Splenda and altered some of the amounts from the
cookbook when making it at home, but when we served it at the pool party weekend,
everyone loved it! It holds in the fridge dressed the same as a slaw recipe (for me, up to
3 days), but use your judgment based on how long you would store a slaw.
Ingredients:
Salad:
1 pound boneless skinless chicken breast halves
1 pound cabbage, shredded
1/2 cup carrot, shredded
1/2 large onion, thinly sliced
1/2 large red bell pepper, thinly sliced
1/4 cup mint, loosely packed, chopped
1/4 cup basil leaves, loosely packed, chopped
1/8 cup peanuts, dry-roasted unsalted, chopped
Dressing
1/8 cup water
1/8 cup Splenda
1/2 clove garlic, minced
1/2 small shallot, minced
1/4 cup fish sauce
2 1/2 teaspoons lime juice
1 teaspoon salt
Instructions:
Mix the dressing and chill. Poach the chicken (or use leftover cooked chicken), let cool
slightly and shred with 2 forks. Mix all ingredients for the salad together and top with the
peanuts. Dress and toss the salad up to an hour prior to serving.
Nutritional: Per Serving (excluding unknown items): 157 Calories; 4g Fat (23.8% calories from fat); 20g Protein; 10g
Spinach Pinwheels
Source: adapted from a recipe cut out of an unknown magazine
HU: 1
Core: No
Servings: 75
Date: Jan 13, 2007
Category: Appetizer
Quick & Easy, Freezer Friendly
KZ Notes: Assuming there are 10 tortillas in a pound package, and each end
(approximately 1 inch each) gets cut off, there should be between 7-8 pieces cut per
tortilla. This means there should be between 70-80 pieces in total. They are still 1 point
each as long as you have more than 60; once the number of pieces falls to 50, the
points increase to 1.5 each. Also, I have frozen these for 1 week in advance with
success.
Ingredients:
2 10 ounce box of frozen chopped spinach, defrosted
8 ounces Neufchatel cheese, softened
1 cup fat-free mayonnaise
1/2 cup cooked bacon, crumbled
1 package ranch-style dressing mix
1/2 cup green onions, chopped
1 pound flour tortillas, 10 inch size
Instructions:
1. Drain thawed spinach. Cooked, drain, and crumble bacon (I used the jarred bacon
bits interchangeably).
2. Combine mayo, cream cheese, dressing mix until thoroughly combined.
3. Add spinach, green onions, and crumbled bacon and mix thoroughly.
4. Divide mixture evenly among the tortillas. Spread mixture thinly across each tortilla
leaving space at three ends for rolling.
5. Starting at one side (make sure filling is spread to the very end of this side), roll
tightly.
6. Wrap the rolled tortillas and freeze until solid (overnight). Slice in 1 inch slices
discarding the ends. They will defrost in about 1 hour. Serve chilled.
2g Protein; 4g Carbohydrate; trace Dietary Fiber; 4mg Cholesterol; 114mg Sodium.
Slow-Cooker Beef Brisket with Beer
Source: Cooking Light, JANUARY 2007
Category: M (Meat/Crockpot/slow cooker)
HU: 3.4
Servings: 12
Posted by Waneyvant
CL Notes: If your slow cooker includes a removable insert, you can brown the brisket
and onion mixture a day ahead, place all of the ingredients in the insert, and refrigerate.
The next morning, place the insert in the slow cooker, and when you arrive home from
work, a tasty entrée will await you. The onion and parsnips function as flavorings, and
so you'll want to serve a vegetable side dish. Try Spinach and Kale Turnovers or
mashed potatoes.
Jane's Notes: I added 1 1/2 pounds baby carrots to the bottom of the pot, will add garlic
next time. I used a Bud Light. Served with mashed potatoes.
1 (3-pound) beef brisket, trimmed

1 teaspoon salt
Cooking spray
1/4 cup water
2 cups vertically sliced onion (about 1 large)
1 1/2 cups chopped parsnip (about 2)
1 bay leaf
1 (12-ounce) bottle light beer
Rub brisket with salt and pepper. Heat a large heavy skillet over medium-high heat.
Coat pan with cooking spray. Add brisket to pan; cook 10 minutes, browning on all
sides. Remove brisket from the pan. Add 1/4 cup water to pan, stirring to loosen
browned bits. Add onion and parsnip; sauté 5 minutes or until vegetables are tender.
Place onion mixture, vinegar, bay leaf, and beer in a large electric slow cooker. Place
brisket on top of onion mixture. Cover and cook on low for 8 hours. Discard bay leaf.
Cut brisket diagonally across the grain into thin slices. Serve with sauce.
Yield: 12 servings (serving size: about 3 ounces brisket and 1/3 cup sauce)
CALORIES 160 (28% from fat); FAT 5g (sat 1.9g,mono 2.1g,poly 0.2g); PROTEIN
Chicken Rice Casserole
Source: Light & Tasty Dec/Jan '07
Category: P (poultry)
Healthy Units: 6.9 for 1-1/4 cup serving
Servings: 10
January 15, 2007
Freezer Friendly and Kid Friendly
L&T Comments: This casserole freezes well for up to 3 months. It makes a great potluck
dish or convenient make-ahead crowd-pleaser. Tuck leftover chicken or turkey into this
creamy, comforting casserole.
My comments: This was great winter comfort food. You could probably add interest by
adding mushrooms and/or red bell pepper, but I kept it simple. I halved the recipe and
make it in a 9" square pan. I also added a little parmesan cheese to the top.
2 cups uncooked long grain rice

2 cans (14-1/2 oz. each) reduced-sodium chicken broth
1/2 cup water
2 cans (10-3/4 oz. each) reduced-fat reduced-sodium condensed cream of chicken
soup, undiluted
2 cups skim milk
1 tablespoon dried minced onion (I used about 1/4 cup of diced fresh onion)
1/2 teaspoon salt
4 cups cubed cooked chicken breast
2 cups chopped celery
3/4 cups sliced almonds, divided
1. In a large saucepan, bring the rice, broth and water to a boil. Reduce the heat; cover
and simmer for 15-18 minutes or until the liquid is absorbed and the rice is tender.
2. Meanwhile, in a large bowl, combine the soup, milk, onion, Worcestershire sauce and
salt. Stir in the chicken, celery, 1/2 cup almonds and rice. Transfer to a 13 x 9 inch
3. Cover and bake 350 degrees for 45 minutes. Uncover; sprinkle with remaining
almonds. Bake 5-10 minutes longer or until heated through and bubbly.
NI: 1-1/4 cup equals 334 calories, 7 g. fat, 2 g. fiber

Skillet Pizza Crusts
Category of recipe: SW (Sandwiches/Pizza)
Source: Southern Living's "Our Best Low Calorie/Low Fat Recipes"
HU: 6
Servings: 6 individual 8-inch crusts
January 16, 2007
SL Comments: Freeze skillet pizza crusts in an airtight container up to 6 months, if

desired. Use crusts straight from freezer.
My comments: This dough was really easy to work with. It puffed a little during cooking
so it was more of a chewy crust. To make pizza, top it with your favorite toppings, and
then bake at 425 degrees for 15 minutes.
3 packages active dry yeast

1 teaspoon sugar
3/4 cup warm water (105 to 115 degrees)
3-1/4 to 3-3/4 cups all-purpose flour, divided
1/2 cup warm water (105 to 115 degrees)
1 teaspoon salt
cooking spray
1. Combine first 3 ingredients in a 2-cup liquid measuring cup; let stand 5 minutes.
Combine yeast mixture, 3 cups flour, and next 3 ingredients in a large bowl. Gradually
stir in enough of 1/2 cup of flour to make a soft dough.
2. Sprinkle 1 tablespoon flour evening over work surface. Turn dough out onto floured
surface; knead until smooth and elastic, about 5 minutes (I did mine in my Kitchen Aid
with the dough hook). Place in a bowl coated with cooking spray, turning to coat top.
Cover and let rise in a warm place (85 degrees), free from drafts, 30 minutes or until
doubled in bulk.
3. Sprinkle remaining 3 tablespoons flour evenly over work surface. Punch dough down;
turn out onto floured surface, and knead lightly 4 or 5 times. Divide dough into 6
portions; roll each portion into an 8-inch circle.
4. Coat a 10-inch nonstick skillet with cooking spray; place over medium heat until hot.
Place 1 circle of dough in hot skillet; cook 5 minutes or until bottom of crust is lightly
browned. Remove crust from skillet, and cool on a wire rack. Repeat procedure with
remaining dough.
Dumplings with Soy Slaw
RP (Rice/Pasta/Grains)
Source; Real Simple January 2007
HU: 5.5
Servings; 4
Posted by:Zephyr1
Date:1/16/2007
Notes: Great basic Asian healthy low points dish can be prepared in 10 minutes at most.
Great pantry meal as well.
1 16 oz bag of frozen gyoza or pot stickers I used the shrimp ones

3 teaspoons sugar
2 teaspoons soy sauce
Hot sauce to taste
1 16 oz bag angel hair slaw
5 scallions diced
1/4 cup roasted peanuts
Prepare gyoza according to package directions. I like to brown in Pam then steam the
rest of the way. Meanwhile combine rest of the ingredients and divide among 4 bowls
sprinkle with the peanuts then top with an even number of gyoza. Serve with additional
soy and hot sauce if desired.
Olive Garden Cloned Minestrone
Source: Todd's Top Secret (adapted)
Category: ST (Soups/Stews)
HU: 6 (w/ oil), 5 if you omit
Servings: 8 (1 ½ cups)
2 tsp olive oil

1 cup chopped onion (about 1 small)
1/2 cup zucchini, chopped
1/2 cup frozen Italian green beans (I used regular frozen)
4 tsp minced garlic
4 cup vegetable broth
30 oz Red Kidney Beans (drained)
30 oz canned white beans (drained)
14 oz Diced Tomatoes
1/2 cup shredded carrots
2 Tbsp fresh parsley
1 1/2 tsp dried oregano
1 1/2 tsp table salt
1/2 tsp dried basil
1/4 tsp dried thyme
4 cup spinach (I used about 3/4 cup frozen)
1/2 cup Small Shells Pasta
Heat oil over medium heat in a large soup pot. Sauté onion, celery, garlic, green beans
and zucchini in oil for 5 minutes. Add broth to pot, plus diced tomatoes, drained beans,
carrots, hot water and spices. Bring soup to a boil, then reduce heat and allow to
simmer for 20 minutes. Add spinach leaves and pasta and cook for an additional 20
minutes or until desired consistency.
With olive oil, 6 points. Omit olive oil, 5 points.

Chicken and Slaw with Creamy Dressing
Category of recipe: S (Salad)
Quick and Easy
Source: Weight Watchers Everyone Loves Chicken Cookbook
Healthy Units: 4.3 (Skip the bacon and it is 3)
Servings: 4 (1 1/2 Cups)
Posted by: Laura6286
Date: 1/18/07
This quick and easy main-dish salad can be put together in under 15 minutes –
especially if you use prepared coleslaw mix (shredded cabbage with a few shredded
carrots), available in the produce section of most supermarkets. You can prepare this
slaw several hours ahead and keep it covered in the refrigerator. Sprinkle the slaw with
the bacon just before serving. My Notes: I put a little Penzeys Northwoods seasoning on
the chicken when I pan seared it. I also did not add the tomato to the recipe as stated
but cut up 1 Roma tomato and added it into my portion. I also just cooked the bacon per
servings being served to crumble on top. Very filling! I just loved it! Next time I make it I
may add a little purple onion.
6 Tablespoons fat-free mayonnaise

1 Tablespoon Dijon mustard
1 tablespoon cider vinegar
3/4 teaspoon celery seed
2 teaspoons sugar
1 (1-pound) bag coleslaw mix (about 4 cups)
2 cups chopped cooked chicken breast
1 tomato, cut into 1/2-inch pieces
4 slices bacon, crisp-cooked, drained, and crumbled
To make the dressing, whisk together the mayonnaise, mustard, vinegar, celery seed,
and sugar in a small bowl until blended; set aside.
Combine the coleslaw mix, chicken and tomato in a large bowl. Drizzle with the dressing
and toss well to coat. Divide the mixture evenly among 4 plates and sprinkle with the
bacon just before serving.
Tip: Skip the bacon and decrease the per serving POINTS value by 1.
Per Serving (1 1/2 cups slaw with 1 slice crumbled bacon): 214 Cal, 7g fat, 2 g Sat. Fat,
0 g Trans Fat, 63 mg Chol, 448 mg Sod, 14 g Carb, 3g Fib, 25 g Prot, 77mg Calc.
Quick Moroccan Chicken
P (Poultry)
Source: Real Simple January 2007 issue
HU: 9
Servings: 4
Posted By: Zephyr1 (Michelle)
Date: 1/18/2007
Notes: Quick under 15 minute meal nice flavors and a meal that I think will be nice hot
and cold. I used the rotisserie chicken they recommended and it was done in a snap.
12 oz cooked chicken breast they say use rotisserie

1/2 tbsp EVOO
2 cloves garlic thinly sliced
1 1/2 tbsp brown sugar
pinch of fresh ground nutmeg
I also added a pinch of allspice
1 1/2 Tbs red wine vinegar
1 15 oz can diced peaches drained
1 cup whole wheat couscous
Prepare couscous according to box directions (I added chicken stock instead of water to
cook mine.)
While that sits, sauté garlic in EVOO for 1 1/2 minutes over high heat.
Add sugar, oil, vinegar, spices and peaches.
Cook 5 1/2 minutes or until reduced down.
Divide couscous among bowls; top with sliced chicken; top with peaches and sauce.
Pan-Asian Slaw
Category: S (Salad)
Quick and easy
Source: Moosewood Restaurant Simple Suppers
Healthy Units: 1 / Core
Servings: 4
January 19, 2007
My comments: I made my own slaw mix, using 1/2 cup shredded carrots; 1/2 cup diced
celery & 2 cups shredded Napa cabbage.
Moosewood comment: "The hot oil intensifies and yet mellows the flavor of the
scallions."
6 ounces Asian slaw mix (about 3 cups)

1 tablespoon vegetable oil (I used Canola oil)
1/4 teaspoon salt
1 teaspoon sugar
1-1/2 Tablespoons rice vinegar, or white vinegar (I used rice vinegar)
Place the slaw in a serving bowl. Put the scallions on top, but do not stir.
In a small microwave-safe cup or in a small pan, heat the oil until hot -- almost smoking
-- and pour it over the scallions. Sprinkle on the salt, sugar and vinegar and toss well.
Serve right away or keep refrigerated for up to a few days.
This recipe serves 4. WW Points estimated at 1.
Per Serving: 55 Calories; 4g Fat (53.8% calories from fat); 1g Protein; 6g Carbohydrate;
2g Dietary Fiber; 0mg Cholesterol; 159mg Sodium.
Scrambled Eggs with Shrimp
Category: E (Eggs / Quick & Easy)
Source: nytimes.com/dining by Mark Bittman
Healthy Units: 8 / Core + 1/2 pt
Servings: 4
January 19, 2007
My comments: I adapted this recipe to reduce the amount of oil used. I actually only
made a single serving last night. I was totally awed by it's simplicity and good taste. It's
a perfect dining alone meal along w/ the Pan-Asian Salad.
3/4 pound shrimp, peeled

salt and fresh ground pepper
4 teaspoons peanut oil, butter or any neutral oil -- (orig. 3 Tbsp) (I used canola oil)
8 eggs
4 teaspoons soy sauce (orig. 2 Tbsp)
2 teaspoons sesame oil (orig. 1 Tbsp)
1/2 cup scallions
chopped fresh cilantro for garnish
De-vein shrimp if you like; if large, cut into bite-size pieces. Sprinkle with salt and
pepper.
Put oil or butter in a large skillet, preferably nonstick or cast iron, and turn heat to
medium. When hot, add shrimp. Cook, stirring, until shrimp is somewhat pink. Beat
eggs in a bowl with soy sauce and sesame oil.
Turn heat to medium high and add eggs and scallions. Cook, scraping pan with a rubber
spatula. Fold eggs over themselves, breaking up curds. If mixture clumps, remove it
from heat and stir, then return to heat.
When eggs are creamy, adjust seasoning. Garnish if you like and serve immediately.
My note: reduce the shrimp to 1/2 pound, 7 HU (275/18/0); might go even lower w/ egg
substitute.
Carbohydrate; trace Dietary Fiber; 553mg Cholesterol; 611mg Sodium.
Kale and White Bean Soup
ST (Soups/Stews)
www.epicurious.com
Servings: 14 1-cup servings
Healthy Units: 4 (3 w/o sausage)
January 20, 2007
Epicurious Comments: Use navy beans or cannellini beans in place of the Great Northern. Soup
is best if made 1 or 2 days ahead. Cool completely, uncovered, then chill, covered. Thin with
water if necessary. Lacinato is available at farm stands, specialty produce markets, and natural
foods stores. Be aware that it has many aliases: Tuscan kale, black cabbage, cavolo nero,
dinosaur kale, and flat black cabbage
My comments: I really enjoyed the soup and like the flavor the rind contributed. My beans took
longer than 50 minutes to cook. I used a Parmesan rind, not the one specified.
1 pound dried great northern beans 1 whole bay leaf

2 whole onions -- coarsely chopped 1 teaspoon fresh rosemary -- finely chopped
4 whole garlic cloves -- finely chopped 1 pound turkey smoked sausage, Hillshire --
5 cups chicken broth sliced crosswise 1/4 inch thick
2 quarts water 1 pound carrots -- halved lengthwise and
1 piece Parmigiano-Reggiano rind -- (3- by cut crosswise into 1/2-inch pieces
2-inch) 1 pound kale -- stems and center ribs
2 teaspoons salt discarded and leaves coarsely chopped
Cover beans with water by 2 inches in a pot and bring to a boil. Remove from heat and let
stand, uncovered, 1 hour. Drain beans in a colander and rinse.
Cook onions in oil in an 8-quart pot over moderately low heat, stirring occasionally, until
softened, 4 to 5 minutes. Add garlic and cook, stirring, 1 minute. Add beans, broth, 1 quart
water, cheese rind, salt, pepper, bay leaf, and rosemary and simmer, uncovered, until beans are
just tender, about 50 minutes.
While soup is simmering, brown sausage (if using) in batches in a heavy skillet over moderate
heat, turning, then transfer to paper towels to drain.
Stir carrots into soup and simmer 5 minutes. Stir in kale, sausage, and remaining quart water
and simmer, uncovered, stirring occasionally, until kale is tender, 12 to 15 minutes. Season soup
with salt and pepper.
Per Serving with sausage (excluding unknown items): 220 Calories; 5g Fat (22.4% calories from fat); 10g Protein;
28g Carbohydrate; 8g Dietary Fiber; 20mg Cholesterol; 931mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean
Meat; 1 1/2 Vegetable; 0 Fat.
Per Serving without sausage (excluding unknown items): 168 Calories; 2g Fat (11.0% calories from fat); 10g Protein;
28g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 610mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean
Meat; 1 1/2 Vegetable; 0 Fat
Apple Cranberry Muffins
BR (Breads/Muffins)
Source: "Light & Tasty", February/March 2007
HU: 2.9
Servings: 18
January 21, 2007
Cindy's Comments: I replaced 1 cup of all-purpose flour with a combination of whole

wheat flour and oat bran. I subbed light butter and added 3 tablespoons walnuts to the
topping.
Ingredients:
1 cup all-purpose flour 1 1/2 cups sour cream, light -- (12

3/4 cup whole wheat flour ounces)
1/4 cup oat bran 1/4 cup light butter -- melted
3/4 cup sugar 1 teaspoon vanilla extract
2 1/2 teaspoons baking powder 1 cup Granny Smith apple -- peeled and
1 teaspoon ground cinnamon chopped
1/2 teaspoon salt 1 cup dried cranberries
1/2 teaspoon ground nutmeg TOPPING:
1/4 teaspoon baking soda 1/4 cup brown sugar, packed
1/8 teaspoon ground allspice 3 tablespoons all-purpose flour
1/8 teaspoon ground cloves 2 tablespoons light butter -- cold, diced
2 large eggs 3 tablespoons walnuts
In a large bowl, combine the dry ingredients. In another bowl, whisk the eggs, sour
cream, butter and vanilla. Stir into dry ingredients just until moistened. Fold in apple and
cranberries.
Coat muffin cups with nonstick cooking spray or use paper liners; fill two-thirds full with
batter. For topping, combine brown sugar, flour and walnuts. (I used a small food
processor.) Cut in butter until mixture resembles coarse crumbs. Sprinkle over batter.
Bake at 375° for 20-25 minutes or until a toothpick comes out clean. (My oven needed a
few more minutes.) Cool for 5 minutes before removing from pans to wire racks.
Per Serving: 137 Calories; 4g Fat (24.1% calories from fat); 3g Protein; 24g Carbohydrate; 1g
Dietary Fiber; 29mg Cholesterol; 181mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0
Fruit; 1/2 Fat; 1 Other Carbohydrates.
Original recipe = 192 calories, 6 g fat, 1 g fiber = 4.1 HU per muffin.

Rosemary-Scented Lentils and Sausage
M (Meat)
Cooking Light, January 2007
Healthy Units: 7
January 21, 2007
Comments: I thought this was quite tasty; I served it over rice. My lentils took a bit
longer to cook. I used 2 heaping tablespoons of tomato paste as one didn't look to be
enough.
To make this spicy dish even spicier, use hot Italian turkey sausage.
4 cups water
2 cups petite green lentils
2 cups minced yellow onion (about 1 large)
1/2 cup minced carrot (about 1 medium)
2 teaspoons minced fresh rosemary
1/2 pound Italian turkey sausage, casings removed
1/2 teaspoon salt
1/8 teaspoon hot paprika
Dash of ground red pepper
Combine 4 cups water, broth, and lentils in a large saucepan over medium heat. Bring
to a simmer. Cook 30 minutes or until almost tender.
Heat oil in a saucepan over medium-high heat. Add onion, carrot, rosemary, and garlic
to pan. Sauté 10 minutes or until tender. Add sausage; cook 5 minutes, stirring to
crumble. Add tomato paste and remaining ingredients; cook for 1 minute or until heated.
Add sausage mixture to lentils; bring to a boil. Cook 30 minutes or until lentils are
tender.

CARBOHYDRATE 43.6g
Black Eyed Peas and Rice with Andouille Sausage
M (Meat)
Cooking Light Jan/Feb 2006
Healthy Units: 5
Core: + FP Could be Core if you omitted the sausage, or subbed chicken or pork
Servings 4
1/21/07
Quick & Easy
CL Notes: Corn bread makes a nice accompaniment to round out this one-dish meal.
Andouille sausage is a bit spicy. If you prefer a milder flavor, substitute regular chicken,
turkey, or pork sausage.
Les' Notes: This was really quick and easy, and only used one pan. I wouldn't say this is
"company worthy", but definitely a quick and easy pantry meal that can be served the
next day for lunch. I used black beans instead of black-eyed peas, and Success Brown
Rice (boil-in-a-bag). I did use Amy's sausage as recommended - that stuff has a real
kick to it! I served it with a tiny piece of corn bread and a green salad w/ homemade
dressing. YUM!
Ingredients
1 (3 1/2-ounce) bag boil-in-bag long-grain rice
1/2 cup pre-chopped onion
1/2 teaspoon Cajun seasoning
6 ounces chicken Andouille sausage, sliced (such as Amy's)
1 (15-ounce) can black-eyed peas, rinsed and drained
1 (14.5-ounce) can no-salt-added diced tomatoes, un-drained
1 teaspoon hot pepper sauce (such as Tabasco)
Place rice in an 8-inch square baking dish; cover with water. Microwave at HIGH 6
minutes; drain. Heat 1 teaspoon olive oil in a large saucepan over medium heat. Add
1/2 cup chopped onion, 1 teaspoon minced garlic, and Cajun seasoning to pan, and
cook for 2 minutes, stirring frequently. Stir in sausage, and cook for 1 minute. Add the
rice, chicken broth, black-eyed peas, and tomatoes to pan; bring to a boil. Reduce heat,
and simmer for 4 minutes or until rice is tender. Stir in hot pepper sauce. Ladle about 1
1/4 cups mixture into each of 4 bowls, and sprinkle each serving with 2 tablespoons
green onions.

CARBOHYDRATE 37.7g
Hearty Vegetable-Smoked Sausage Soup (Crock-Pot)
Category: Soup
Source: Cooking Light Slow Cooker
Healthy Units: 3
Servings: 10 (about 1-1/2 cup)
January 22, 2007
My comments: I made 1/2 batch in a 3-qt CP. I tried two grocers but couldn't find angel
hair slaw so I used shredded napa cabbage. I also cut the beef broth in half and made
up the difference with water. There's plenty of onion, celery and herbs to give this soup
its flavor.
CL comment: This recipe takes classic vegetable soup to a new level.
1 package low-fat smoked sausage -- cut into 1/4" thick slices

2-3/4 cups cubed peeled baking potato
1/2 package angel hair slaw (about 4 cups)
2 cups chopped onion
1 cup sliced carrot
1-1/3 cups diced celery
1 cup frozen green beans
1 can kidney beans -- rinsed and drained
4 (14 ounce) cans low sodium beef broth
1/4 cup chopped parsley
1 bay leaf
1 can (14 oz) diced tomatoes with basil, garlic & oregano
Heat a large nonstick skillet over medium-high heat. Add sausage, sauté 8 minutes or
until lightly browned.
Layer potato and next 6 ingredients in a 6-quart slow cooker. Top vegetable mixture with
sausage. Combine beef broth and next 5 ingredients, pour over sausage mixture. Cover
and cook on LOW 10 hours or until vegetables are tender (mine was ready in 8 hours).
Discard bay leaf. Stir tomatoes into soup.
CL note: The acid in tomatoes can prevent potatoes from getting tender in the slow
cooker, so we stirred the tomatoes in at the end.
PER SERVING: 160 CALORIES; 1.4G FAT; 10.7G PROTEIN; 26.3G

CARBOHYDRATE; 4G FIBER; 14MG CHOLESTEROL; 846MG SODIUM.
Mixed Berry French Toast Bake
Category: BR (Bread/Breakfast)
Source: Light & Tasty Dec/Jan 2007
Healthy Units: 6
Servings: 8
January 23, 2007
L&T comments: Perfect for fuss-free holiday breakfasts or company, it's scrumptious
and such a cinch to put together the night before.
My comments: This takes a while to bake, but most of the prep work is done the night
before. I halved this recipe (using 2 egg whites and 2 eggs) and baked it in an 8" square
pan. The portions are big and filling. If you used eggbeaters, the points would go down
to 5 per serving.
1 loaf (1 pound) French bread, cubed

6 egg whites
3 eggs
1-3/4 cups skim milk
1 teaspoon sugar
1 teaspoon vanilla
1/4 teaspoon salt
1 package (12-oz.) frozen unsweetened mixed berries (I used Costco mixed berries)
2 tablespoons cold butter
1. Place bread crumbs in a 13 x 9 inch baking dish coated with cooking spray. In a bowl,
combine egg whites, eggs, milk, sugar, cinnamon, vanilla and salt; pour over bread.
Cover and refrigerate for 8 hours or overnight.
2. Thirty minutes before baking, remove the berries from the freezer and set aside, and
remove the baking dish from the refrigerator (I ignored this step; when I woke up I just
popped the dish in my cold oven and then set it to pre-heat).
3. Bake, covered, at 350 degrees for 30 minutes.
4. In a small bowl, cut butter into brown sugar until crumbly. Sprinkle berries and brown
sugar mixture over French toast. Bake, uncovered, for 15-20 minutes or until a knife
inserted near the center comes out clean.
NI per serving: 297 calories, 7 g. fat, 3 g. fiber, 12 g. protein

Sirloin Steak with Dijon-Port Sauce
Category: Meats
Source: Cooking Light online
Healthy Units: 9 as written, 7 without the noodles, according to Recipe Builder
Servings: 4
Posted by Andygrammy (Claudia)
Date: 1/23/07
CL Comments: The port and mustard create a rich, sweet, and spicy sauce.
My Comments: I didn’t slice the steak or serve with egg noodles. Just used the sauce
over individual steaks and crumbled some gorgonzola cheese over the top. It made a
great flavor combination. Points for Gorgonzola would be extra. I also reduced the
sauce for more than 20 seconds to concentrate the flavors.
Ingredients:
3 cups uncooked medium egg noodles
1 pound trimmed sirloin (about 1 inch thick)
1/2 teaspoon salt
Cooking spray
1/2 cup port or other sweet red wine
1/4 cup minced shallots
1 teaspoon bottled minced garlic (used fresh)
1/2 cup less-sodium beef broth
1 tablespoon Dijon mustard
1/2 teaspoon fresh thyme leaves
Cook noodles according to package directions, omitting salt and fat. Drain; keep warm.
While noodles cook, heat a nonstick skillet over medium-high heat. Sprinkle both sides
of steak with salt and pepper. Lightly coat steak with cooking spray. Add steak to pan;
cook 4 minutes on each side or until desired degree of doneness. Transfer meat to a
platter; keep warm.
Add port to pan, scraping to loosen browned bits. Stir in shallots and garlic; cook 45
seconds, stirring frequently. Add beef broth; bring to a boil. Cook 20 seconds; remove
from heat. Add mustard and thyme, stirring with a whisk.
Cut steak diagonally across grain into thin slices. Serve steak and sauce with the pasta.
Yield: 4 servings (serving size: about 3 ounces steak, 2 tablespoons sauce, and 1 cup
noodles)

23.6g
Fettuccine Alfredo
Category: RP (Rice/Pasta/Grains)
Source: Jan/Feb 2007 Cooking Light
HU's: 9
*Notes-a quick and easy dish to put together for weekday meal. Only change that I
made was to add more garlic. Next time, I will also sauté’ some chopped shallots along
with the garlic
1 tablespoon butter
1 1/3 cups 1% low-fat milk
1 1/4 cups (5 ounces) grated fresh Parmigiano-Reggiano cheese, divided
2 tablespoons 1/3-less-fat cream cheese
1/2 teaspoon salt
4 cups hot cooked fettuccine (8 ounces uncooked pasta)
2 teaspoons chopped fresh flat-leaf parsley
Cracked black pepper
Melt butter in a medium saucepan over medium heat. Add garlic; cook 1 minute, stirring
frequently. Stir in flour. Gradually add milk, stirring with a whisk. Cook 6 minutes or until
mixture thickens, stirring constantly. Add 1 cup Parmigiano-Reggiano, cream cheese,
and salt, stirring with a whisk until cheeses melt. Toss sauce with hot pasta. Sprinkle
with remaining 1/4 cup Parmigiano-Reggiano cheese and chopped parsley. Garnish
with black pepper, if desired. Serve immediately.
CALORIES 399 (30% from fat); FAT 13.5g (sat 8g,mono 3.4g,poly 1.1g); PROTEIN
21.3g; CHOLESTEROL 34mg; CALCIUM 451mg; SODIUM 822mg; FIBER 2g; IRON
Pork Chops with Maple-Mustard Sauce
M (Meat)
Quick & Easy Recipe
Source: Eating Well Serves Two
Healthy Units: 6
Servings: 2
1/24/07
EW comments: As Vermonters, we think a touch of maple syrup makes anything better,

and these chops are proof. Round out the meal with a Wild Rice Salad, roasted delicate
squash, and a glass of pinot noir.
Jodi’s comments: This recipe was super quick and easy. The cider vinegar was a really
nice addition to the sauce.
1 ½ teaspoons plus 1 Tablespoon Dijon mustard, divided

¼ teaspoon kosher salt
¼ teaspoon freshly ground pepper
2 boneless pork loin chops (8 ounces total), trimmed of fat
1 teaspoon canola oil
¼ cup cider vinegar
2 tablespoons maple syrup
1 ½ teaspoons chopped fresh sage or ½ teaspoon rubbed dried sage
1. Combine 1 ½ teaspoons mustard, salt & pepper in a small bowl. Rub all over pork.
2. Heat oil in a medium skillet over medium-high heat. Add the pork and cook until
browned on both sides and cooked through, 2 to 3 minutes per side. Transfer to a
cutting board and cover with foil.
3. While the pork is resting, heat vinegar in the skillet over medium-high heat. Boil,
scraping up any browned bits with a wooden spoon, about 30 seconds. Whisk in the
remaining 1 tablespoon mustard and the maple syrup. Bring to a boil, reduce heat to a
simmer and cook until the sauce is thickened, about 3 minutes. Add any accumulated
juices from the pork to the sauce, along with sage. Serve the pork topped with the
sauce.
LBJ’s Pedernales River Chili
Austin Junior Forum's Lone Star Legacy: A Texas Cookbook
Category: ST (soup/stew)
Servings: 8-10
HU: 6
Comments: This version (credited to Mrs. Lyndon B. Johnson) is from Lone Star
Legacy, a cookbook put out by the Austin Junior Forum in 1981. However, when we
cooked up a batch of this chili, it was disappointingly tame. Take Mrs. Johnson's advice
to use "more if needed" on the chili powder, which turned out to be double the amount in
our pot. Donna's comments: I, too, found this rather tame in taste (for spiciness) but a
great beef flavor. I added 1/2 tsp. dried ancho chili powder as well as some Tobasco
sauce. My meat was so lean there was no fat to skim. I also thickened with a slurry of
masa harina and water: 1/2 cup water and 2 tbs. masa. If not thickened this is a juicy
chili.
4 pounds chili meat (see note)

1 large onion, chopped
2 cloves garlic
1 teaspoon oregano, ground
1 teaspoon cumin seed
6 teaspoons chili powder (or more, if needed)
1 ½ cups canned whole tomatoes
2 to 6 generous dashes liquid hot sauce
Salt to taste
2 cups hot water
Place meat, onion and garlic in large, heavy fry pan or Dutch oven. Cook until light-
colored. Add oregano, cumin seed, chili powder, tomatoes, hot sauce, salt and hot
water.
Bring to a boil, lower heat and simmer about 1 hour. Skim fat during cooking.
Note: Chili meat is coarsely ground round steak or well-trimmed chuck. If specially
ground, ask butcher to use ¾ -inch plate for coarse grind. To bump this recipe to a
medium heat, try substituting these amounts: 1 tablespoon oregano; 1 tablespoon
cumin; and 1/2 cup chili powder. Also, add 2 teaspoons garlic powder.
PER SERVING: Calories 273 (29% fat) Fat 9 g (3 g sat) Chol 104 mg Sodium 279 mg
Fiber 1 g Carbohydrates 4 g Protein 45 g
Apple Cinnamon Streusel Muffins
BR (Breads/muffins/rolls)
Source: Redcrafter on the WW Recipe Review Board
Healthy Units: 2
Servings: 12
Posted by: Marinaj
January 27, 2007
My notes: The topping loses its crunchiness after a day. I am going to store them in the
refrigerator to prevent this from happening. My son asked to have one in his lunch
everyday.
Muffins:
1 cup whole wheat flour
1/2 teaspoon salt
1/2 cup applesauce
1/2 cup Splenda
2 large egg whites, whole
1 1/2 teaspoons vanilla extract
2 small apples, peeled & grated (I used small Gala)
Topping:
1/4 cup brown sugar
1 tablespoon diet margarine
Preheat oven to 375 degrees. Spray a 12 cup muffin pan with non-stick cooking spray.
In a medium bowl, mix flour, baking powder, baking soda, salt and cinnamon.
In a large bowl, mix together applesauce, Splenda and egg whites; add vanilla and
apples; mix well. Gradually add dry ingredients into the wet mixture. Stir just until dry
ingredients are moistened. (Batter will be thick.) Evenly spoon the mixture into the
prepared muffin tins.
In a small bowl, mix brown sugar and cinnamon. Cut in margarine until mixture is like
coarse crumbs. Sprinkle over tops of mixture in each muffin tin.
Bake for 20 minutes in preheated oven or just until a wooden pick inserted in the
center of a muffin comes out clean. Remove from oven and allow to sit for 5 minutes
before removing the muffins. Serve warm or at room temperature.
Per Serving (excluding unknown items): 114 Calories; 1g Fat (6.8% calories from fat); 3g Protein; 24g
Whole Wheat, Oatmeal, and Raisin Muffins
Category: BR
HU: 4
Servings: 12 (1 muffin each)
Posted by: 3BrowCat (Diane)
January 28, 2007
CL Notes: With four whole grains and three dried fruits, these muffins are a great way to
get a variety of antioxidants and fiber. Wheat germ is a good source of vitamin E. Look
for untoasted wheat germ in the organic food section of the supermarket. Adding boiling
water to the batter and allowing it to sit for 15 minutes before baking allows the hearty
oats, wheat germ, and bran to soak up the liquid for a more tender muffin.
Ingredients
1 cup whole wheat flour (about 4 3/4 1/3 cup chopped pitted dates
ounces) 1/3 cup raisins
1/4 cup granulated sugar 1/3 cup dried cranberries
1/4 cup packed brown sugar 1 cup low-fat buttermilk
2 tablespoons untoasted wheat germ 1/4 cup canola oil
2 tablespoons wheat bran 1 teaspoon vanilla extract
1 1/2 teaspoons baking soda 1 large egg, lightly beaten
1 teaspoon ground cinnamon 1/2 cup boiling water
1/2 teaspoon salt Cooking spray
1 1/2 cups quick-cooking oats
Instructions:
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 7
ingredients (through salt) in a large bowl, stirring with a whisk. Stir in oats, dates,
raisins, and cranberries. Make a well in center of mixture. Combine buttermilk, oil,
vanilla, and egg; add to flour mixture, stirring just until moist. Stir in boiling water. Let
batter stand 15 minutes.
Spoon batter into 12 muffin cups coated with cooking spray. Bake at 375° for 20
minutes or until muffins spring back when touched lightly in center. Remove muffins
from pans immediately; place on a wire rack.

CALORIES 204(28% from fat); FAT 6.4g (sat 0.8g,mono 3.2g,poly 1.8g); PROTEIN 4.6g; CHOLESTEROL 19mg; CALCIUM 43mg;
Israeli Couscous Salad
Category: S
Source: epicurean.com
HU: 2
Servings: 12 (1/2 cups each)
Posted by: Bawstinn36 (Maria)
January 28, 2007
2 cups water
1 cup Israeli couscous
1 teaspoon oil
1/2 teaspoon salt
15 ounces black beans, canned -- rinsed and drained
1 whole red pepper -- chopped
1 whole green pepper -- chopped
1/4 cup red onion -- chopped
3 whole green onions -- chopped
1/2 cup cilantro -- chopped
1/2 teaspoon hot pepper flakes
1 tablespoon honey
Juice of 1 large lime
Salt and pepper to taste
Bring broth or water to boil. Add couscous, olive oil and salt. Simmer for about 10 to 12
minutes or until tender to the bite. Drain and cool couscous.
Combine couscous with kidney or black beans, peppers, onion, green onion, cilantro
and hot pepper flakes.
Whisk together remaining ingredients and combine with couscous mixture.
Season with additional salt and pepper.
Exchanges: 1 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other
Carbohydrates
Basic Marinara Sauce
Category: SC
Source: 40 Carots, Memphis, TN
HU: 1
Servings: 14 (1/2 cups each)
My notes: The marinara freezes well. Since it is a basic sauce, you can add additional
herbs or cheese for your particular use.
3 Tbsp olive oil

3 Anchovy fillets, minced (I used tube)
2 - 28 oz cans Crushed Tomatoes In Tomato Puree (I used Contadina)
1 Tbsp chopped fresh oregano
1 tsp table salt
6 oz canned tomato paste
2 Tbsp chopped fresh parsley
1 Tbsp chopped fresh basil
In a large non reactive sauce pan, heat oil over medium heat. Add garlic and stir about
30 seconds, being careful not to brown. Add the anchovies and cook until dissolved,
about 1 minute. Dissolve the tomato paste in 2 cans of water, and then add to the
saucepan with rest of ingredients. Bring to a boil, reduce heat and simmer for 30
minutes, or until desired consistency.
Serving size: 1/2 cup; recipe yields 7 cups.

Baked Pasta e Fagioli
Category: RP
Source: Good Housekeeping Feb. 2007
HU: 7
Serves: 6
Posted by: KateWD
January 29, 2007
Comments: Great hearty comfort food. My changes were to use whole-wheat pasta and
soy cheese (shredded parm/romano blend) to make this core. Using regular cheese
would be core + 1 per serving.
8 ounces mini penne or elbow pasta (about 2 cups)

1 can (28 ounces) whole tomatoes in puree
1 stalk celery, chopped
2 cloves garlic, crushed with press
2 cans (15 to 19 ounces each) navy or other small white beans, rinsed and drained
1 cup reduced-sodium chicken broth
Ground black pepper
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1/2 cup freshly grated Romano cheese
1. Preheat oven to 400 degrees F. Heat large, covered saucepot of water to boiling over
high heat. Add pasta and cook 2 minutes less than label directs. Drain pasta, reserving
1/4 cup cooking water. Return pasta to saucepot.
2. Meanwhile, drain tomatoes, reserving puree. Coarsely chop tomatoes.
3. In 4-quart saucepan, heat oil over medium heat until hot. Add onion and celery and
cook 9 to 10 minutes or until tender, stirring occasionally. Add garlic; cook 1 minute.
4. Stir in tomatoes with their puree, beans, broth, and 1/4 teaspoon pepper; heat to
boiling over high heat. Reduce heat to medium; stir in spinach.
5. Add bean mixture, reserved pasta cooking water, and 1/4 cup Romano to pasta in
saucepot and toss until well mixed. Transfer pasta mixture to 3-quart glass or ceramic
baking dish. Sprinkle with remaining Romano. Bake 15 minutes or until center is hot and
top is golden.
NUTRITIONAL INFORMATION:
Calories: 350; Total Fat: 6; Saturated Fat: 2; Cholesterol: 7; Sodium: 945; Carbohydrates: 65; Fiber: 12; Protein: 20
Parmesan-Crusted Broiled Scallops
Category: FS, Q&E
Source: Cooking Light
HU: 5
Servings: 4
Posted by: MissVN
Date: 01/29/07
Ingredients
1/3 cup finely crushed onion-flavored melba toast rounds (about 9)

1 tablespoon grated Parmesan cheese
1 tablespoon minced fresh parsley
1/4 teaspoon pepper
1 1/2 pounds sea scallops
1 tablespoon margarine, melted
Cooking spray
Lemon wedges
Instructions
Combine first 5 ingredients in a large zip-top plastic bag; set aside. Brush scallops with
margarine. Add scallops to bag, and seal; shake to coat.
Place the broiler pan on the second rack position to keep the scallops from burning.
Place scallops on a broiler pan coated with cooking spray; broil 10 minutes or until
done. Serve with lemon wedges.

El Mirador Salsa
Category: SC
Source: Mario from the Bario, waiter at El Mirado
HU: less than1 (entire recipe=1 HU)
Servings: 6
Posted by: Medleydawn
Date: 01/29/07
Notes: This was enjoyed by the SA Cookies in Oct. 2005. Mario from the Bario, our
waiter, says this is how it is made. I roasted my veggies on the grill. I am guessing on
the serving size.
Ingredients:
3 tomatoes
1/4 onion with skin on
1/2 poblano pepper
1 clove of garlic
1 jalapeno
Chipolte in adobo sauce
Roast veggies over an open flame until charred. Cool. Chop in blender or food
processor. Add salt and 1 - 3 teaspoons of chipolte in adobo sauce to taste.
Garlic Scallop Broil with Ouzo & Feta Cheese
Category: FS
Source: WW Simply Delicious Cookbook
HU: 4
Servings: 4
January 30, 2007
Quick & Easy
Cindy's Comments: I loved this dish. It was very easy to halve the serving amount. I
used Sambuca instead of Ouzo and would consider adding just a bit more - the flavor
was very mild. I served this over brown rice with a green vegetable on the side.

4 garlic cloves, chopped
2 plum tomatoes, chopped
1/3 cup dry white wine or chicken broth
1/4 teaspoon fresh ground black pepper
1 pound sea scallops
1 bunch scallions, cut diagonally into 2-inch lengths
1/2 cup chopped parsley
1 tablespoon ouzo liqueur
2 ounces feta cheese, crumbled
Preheat the broiler.
Heat the oil in a large nonstick skillet. (I used a Le Crueset skillet so I could put it
directly under the broiler instead of transferring to another dish.) Add the tomatoes, wine
and pepper. Bring to a boil. Reduce heat and simmer, uncovered, until the flavors are
blended, about 10 minutes. Add the scallops and simmer 5 minutes until the scallops
are just opaque in the center. Stir in the scallions and parsley.
If necessary, transfer to a broiler-safe baking dish. Sprinkle with the ouzo and feta
cheese. Broil until cheese is lightly browned and melted, about 2 minutes. (Mine needed
another minute or so.)
Per serving: 183 calories, 8 g total fat, 3 g saturated fat, 35 mg cholesterol, 360 mg
sodium, 9 g total carbohydrates, 1 g fiber, 19 g protein, 187 mg calcium.
Potato-Crusted Snapper
Category: FS
Source: CL June 1999
HU: 5.3
Servings: 4
Quick and Easy
Posted by Laurie (Poisonqueen)
January 30, 2007
Laurie's notes: This is a definite repeater. I used orange roughy instead of snapper and I
added 1/4 tsp Red Hot to the buttermilk mixture for a bit more zip. I think next time I'll
make it 1/2 tsp.
Ingredients:
1/2 cup low-fat buttermilk
1/4 teaspoon salt
3/4 cup instant potato flakes (not granules)
4 (6-ounce) red snapper or mahi-mahi fillets
1 tablespoon butter or stick margarine
4 lemon wedges
Instructions:
Combine first 4 ingredients in a shallow dish. Place potato flakes in another shallow
dish. Dip fillets in buttermilk mixture; dredge in potato flakes. Melt butter in a large
nonstick skillet over medium-high heat. Add fish; cook 3 minutes on each side or until
golden and fish flakes easily when tested with a fork. Serve with lemon wedges.
Italian Meatball Soup
Category: ST
Source: Cooking Light, Nov. 2001
HU: 7 as written
Servings: 6 (1-1/3 cup soup & 5 meatballs)
Posted by: bms2003 (Betty)
February 1, 2007
CL: I like this recipe because it's so versatile. I use whatever frozen or fresh vegetables I have
on hand and cook a double batch of the meatballs so I can freeze them for next time. You can
even turn this into a stew by adding potatoes.
My notes: My changes are shown below in ( ) but points are as recipe was published. I also
used spinach instead of green beans. This is a GREAT soup!
Meatballs:
1 cup Italian-seasoned breadcrumbs
1/2 cup grated Parmesan cheese (omitted & just put sprinkle on each bowl)
1/4 cup dried parsley
2 tablespoons water
1 teaspoon black pepper
1 pound ground round (96% lean)
1 large egg (2 egg whites)
Cooking spray
Soup:
1 1/2 teaspoons vegetable oil (spray of olive oil)
1 cup chopped onion
1 cup chopped carrot
2 cups low-sodium tomato juice (8 oz tomato sauce & 8 oz water)
1/2 cup chopped green bell pepper
1/2 cup frozen green beans
2 (14 1/2-ounce) cans low-salt beef broth

To prepare meatballs, combine first 8 ingredients in a bowl. Shape beef mixture into 30 (1-inch)
meatballs, and place on a broiler pan coated with cooking spray. Bake at 375° for 20 minutes or
until done. Drain on paper towels.
To prepare the soup, heat the oil in a Dutch oven over medium heat. Add the onion, carrot, and
celery, and sauté for 10 minutes or until tender, stirring occasionally. Add the meatballs, tomato
juice, and remaining ingredients. Bring to a boil, reduce heat, and simmer for 10 minutes or until
vegetables are done.
CALORIES 315(30% from fat); FAT 10.6g (sat 4.1g,mono 3.9g,poly 1.4g); PROTEIN 28.1g; CHOLESTEROL 89mg; CALCIUM
206mg; SODIUM 842mg; FIBER 3.6g; IRON 4.4mg; CARBOHYDRATE 25.8
Swiss Chard and Tomato Frittata
Category: E
Source: Moosewood Restaurant Low-Fat Favorites
HU: 2.66
Core: (C+0.5)
Servings: 4
February 2, 2007
Em’s Notes: I used 1 cup egg beaters (equivalent of 4 eggs), which drops the points to
2 per serving. This is very tasty and reheats well in the oven or toaster oven.
1 pound Swiss chard

4 cloves garlic
1 cup onion, chopped
6 egg whites
2 eggs
3 tablespoons fresh basil, chopped
¼ teaspoon salt
¼ teaspoon black pepper
1 medium tomato, sliced
2 Tablespoons grated parmesan cheese, grated
Wash the Swiss chard, remove and discard the large stems, and finely chop the leaves.
In a 10” or 12" nonstick skillet, sauté the garlic and onions in 1 teaspoon of the oil for 3
minutes on medium heat.
Add the Swiss chard, stir, cover, lower the heat and cook for about 10 minutes. Remove
the skillet from the heat and drain the Swiss chard, if juicy.
In a large bowl, beat the egg whites, eggs, basil, salt and pepper until blended. Stir in
the sautéed Swiss chard.
Coat the bottom of the skillet with the remaining teaspoon of oil and return it to medium
heat. When the skillet is hot, pour in the Swiss chard-egg mixture and arrange the
tomato slices on top. Cover and cook for 5 to 8 minutes, until the edges are firm and the
bottom is golden and beginning to brown.
Sprinkle Parmesan and place under broiler for about 5 minutes.
Serve immediately or at room temperature.
Exchanges: 0 Grain (Starch); 1 Lean Meat; 2 Vegetable; 1/2 Fat.
Black Pepper Citrus Chicken
Category: P
Source: Cooking Light, January/February 2007
HU: 5
Core: (C+0.5)
Servings: 4
February 2, 2007
CL Notes: Be sure to use fresh, coarsely ground black pepper in this dish; finely ground
will overpower the chicken.
Em’s Notes: This was very quick, easy and tasty.
1 tablespoon canola oil, divided

1 1/4 teaspoons freshly ground black pepper, divided
1/4 teaspoon salt
1 cup vertically sliced onion
1/4 cup white wine
2 tablespoons fresh orange juice
1 tablespoon fresh lemon juice
Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle 1/2-
teaspoon pepper and salt over chicken. Add chicken to pan; cook 2 minutes on each
side or until browned. Remove chicken from pan; keep warm. Add remaining 2
teaspoons oil to pan. Add onion and garlic to pan; sauté 2 minutes. Add wine; cook 1
minute. Return chicken to pan. Add remaining 3/4-teaspoon pepper and juices. Cover,
reduce heat, and simmer 4 minutes or until chicken is done. Sprinkle with parsley.
Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons onion mixture)
1.5mg; CARBOHYDRATE 3.8
Escarole with Bacon and White Beans
Category: V
HU: 2
Core: (C+0.5)
Servings: 4
February 2, 2007
CL Notes: Branch out by trying escarole, a pleasantly bitter selection that contains more
fiber than other common salad greens. It works in both raw and cooked applications;
here its earthiness complements the creamy beans and smoky bacon. It's also great in
soups--toss a handful of chopped escarole into your favorite recipe during the last 10 to
15 minutes of cooking.
2 bacon slices, chopped

1 cup chopped onion
1 garlic clove, thinly sliced
6 cups chopped escarole (about 2 [8-ounce] heads)
1 teaspoon sugar
1/4 teaspoon salt
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
Cook bacon in a large saucepan over medium heat until crisp. Remove bacon from pan
with a slotted spoon, reserving 2 teaspoons drippings in pan; set bacon aside. Add
onion to drippings in pan; cook 12 minutes or until golden brown, stirring occasionally.
Add garlic; cook 2 minutes, stirring frequently. Add escarole, and cook for 2 minutes or
until escarole wilts, stirring frequently. Add sugar, salt, pepper, and chicken broth; cook
15 minutes or until escarole is tender, stirring occasionally. Add beans; cook for 2
minutes or until thoroughly heated. Sprinkle with bacon.
5.7g; CHOLESTEROL 6mg; CALCIUM 62mg; SODIUM 525mg; FIBER 5g; IRON
Mediterranean Chicken w/Tomatoes, Olives & Herbed White Beans
Category: P
Source: You on a Diet
HU: 11
Serves: 2
Posted by: Sandy (Nana Texas)
February 2, 2007
My notes: Delicious! I doubled the recipe, adding 1 tomato per thigh. I left out the
olives, because my DH doesn’t like them. I must tell you that this recipe was absolutely
delicious and simple!
Chicken Fixins’
1 chopped tomato
½ onion, chopped
8 pitted kalamata olives, halved (optional)
1 Tablespoon of olive oil
1 teaspoon of wine vinegar of balsamic vinegar
1 small bunch of chopped basil
Bean Fixins’
1 Tablespoon of olive oil

2 minced garlic cloves
1 15-16 oz can of navy beans, rinsed and drained
1 chopped tomato
¼ cup chopped fresh mixed herbs
1 teaspoon of red wine vinegar or balsamic vinegar
Ground pepper
Heat the oven to 375 degrees. Place each chicken thigh on a piece of aluminum foil.
Combine remaining ingredients and spoon over chicken. Bake 25-35 minutes or until
done. While chicken is cooking, heat oil for beans in saucepan over medium heat. Add
garlic and cook 2 minutes. Add remaining bean ingredients. Cook 5 minutes or until
heated through. Open chicken packets carefully and transfer mixture to two serving
plates. Serve beans along with the chicken.
Exchanges: 3 Grain(Starch); 2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 3 1/2 Fat.
Stir-Fried Chile-Garlic Duck
Category: P
HU: 5.4
Servings: 2 (1 ½ cups each)
February 3, 2007
Quick & Easy
EW Notes: Once you turn on the stove, this dish is finished in minutes, so have your
ingredients prepped and ready to go. Serve with steamed rice or rice noodles and an
iced green tea. Boneless skinless chicken breast can be substituted for the duck.
Eileen’s Notes: I doubled the sauce and mushrooms. I used button instead of shiitake
and added them with the broccoli and bok choy. I really liked the crunch of the bok choy
and tasting duck for the first time.
1 tablespoon chile-garlic sauce

1 tablespoon water
1 ½ teaspoon rice vinegar
1 teaspoon reduced-sodium soy sauce
½ teaspoon cornstarch
8 ounces boneless duck breast, skin removed & cut into ¼ inch strips
1 tablespoon finely chopped fresh ginger
1 ½ cups broccoli florets
1 ½ cups sliced bok choy
½ cup sliced shiitake mushrooms
Whisk chile-garlic sauce, water, vinegar, soy sauce and cornstarch in a small bowl.
Heat oil in a medium nonstick skillet over medium-high heat until shimmering but not
smoking. Cook the duck, in a single layer, stirring once, until beginning to brown, about
3 minutes. Transfer to a plate.
Add garlic and ginger to the pan and cook, stirring constantly, until fragrant, about 30
seconds. Add broccoli and bok choy; cook, stirring until broccoli is bright green, about 2
minutes. Add the chile-garlic sauce mixture, cook, stirring often, until the sauce is
slightly thickened, about 1 minute. Return the duck and any accumulated juices to the
pan; stir to coat with the sauce. Cook until heated through, about 1 minute.
Nutritional Information: Per Serving: 247 calories; 12 g fat; 87 mg cholesterol; 10 g

carbohydrate; 26 g protein; 3 g fiber; 550 mg sodium; 714 mg potassium
Curried Squash & Chicken Soup
Category: ST
HU: 5.3
Servings: 2 (1 ¾ cup)
February 4, 2007
Quick & Easy
EW Notes: Red Thai curry paste adds heat and depth of flavor to this simple soup. If
you like, omit the chicken and spinach to make an even simpler first-course soup.
Eileen’s Notes: This is a creamy soup with a great blend of flavors. I did omit the
chicken, which cut the HU’s in half.
1 10-ounce package frozen pureed winter squash

1/2 cup "lite" coconut milk
1/2 cup water
8 ounces boneless, skinless chicken breast, thinly sliced
1 6-ounce bag baby spinach
2 teaspoons lime juice
2 teaspoons brown sugar
1/2-1 teaspoon Thai red curry paste
1/4 teaspoon salt
Heat squash, coconut milk and water in a medium saucepan over medium-high heat.
Cook, stirring occasionally, until the squash defrosts, about 10 minutes. Add chicken;
reduce heat to medium and simmer, stirring occasionally, for 3 minutes. Stir in spinach,
lime juice, sugar, curry paste to taste and salt and continue cooking until the chicken is
cooked through, about 3 minutes longer.
Coconut Milk Storage Tip: Refrigerate for up to 4 days or freeze for up to 2 months
NUTRITION INFORMATION: Per serving: 274 calories; 7 g fat (4 g sat, 1 g mono); 63

mg cholesterol; 28 g carbohydrate; 27 g protein; 8 g fiber; 521 mg sodium; 1,288 mg
potassium. Nutrition bonus: Vitamin A (310% daily value), Vitamin C (70% dv), Folate
(49% dv), Potassium (37% dv).
Marmalade Chicken
Category: P
HU: 5
Core: (C+0.5)
Servings: 2
Date: February 5, 2007
Quick and Easy
EW Notes: Chicken tenders – the strip of rib meat attached to the underside of the
chicken breast – are now sold separately, packaged in small amounts. They can help
you perform weeknight miracles: they cook in a flash and unused extras can be easily
frozen. Serve this dish with some brown rice to soak up the sweet-and-tangy orange
sauce.
Tips for Two: Chicken Broth – Storage: Leftover canned broth keeps up to 5 days in the
refrigerator or up to 3 months in your freezer. Left over broth in aseptic packages keep
for up to 1 week in the refrigerator. Uses: Add to soups, sauces and stews; use for
cooking rice and grains; add a little when reheating leftovers to prevent them from
drying out.
Em’s Notes: I had chicken breasts, so I cut them into strips for this recipe. I served
couscous as a side dish to absorb the sauce. I used some of the leftover chicken broth
to cook the couscous.
½ cup reduced-sodium chicken broth 8 oz chicken tenders (I used chicken

(See Tips for Two) breasts, sliced into tender size strips)
1 T red wine vinegar ¼ t kosher salt
1 T orange marmalade (I used low 1/8 t black pepper
sugar) 3 t extra-virgin olive oil, divided
½ t Dijon mustard 1 large shallot, minced
½ t cornstarch ½ t freshly grated orange zest
1. Whisk broth, vinegar, marmalade, mustard, and cornstarch in a small bowl.

2. Sprinkle chicken with salt and pepper. Heat 2 teaspoons oil in a medium skillet over
medium-high heat. Add the chicken and cook until golden, about 2 minutes per side.
Transfer to a plate and cover with foil to keep warm.
3. Add the remaining 1 teaspoon oil and shallot to the pan and cook, stirring often, until
the shallot begins to brown, about 30 seconds. Whisk the broth mixture and add it to the
pan. Bring to a simmer, scraping up any browned bits with a wooden spoon. Reduce
heat to maintain a simmer; cook until the sauce is slightly reduced, 30 seconds to 1
minute. Add the chicken; return to a simmer. Cook, turning once, until the chicken is
heated through, about 1 minute. Remove from heat and stir in orange zest.
Per Serving: 213 Calories; 8g Fat (1g sat, 5g mono); 27g Protein; 10g Carbohydrate; 0g Dietary Fiber;
68mg Cholesterol; 246mg Sodium, 55 mg Potassium.
Drunken Chicken
Category: P
Source: Best Recipes of the Great Food Companies
HU: 5
Servings: 4
February 6, 2007
1 pound raw boneless skinless chicken breast

1/4 cup light rum
1/4 tsp ground nutmeg
1 Tbsp soy sauce
1 Tbsp fresh lime juice
1 Tbsp unpacked brown sugar
1/2 tsp celery salt
1/4 tsp onion powder
1/4 tsp crushed red pepper flakes
1/8 tsp ground ginger
1 Tbsp butter
2 cup sliced mushroom(s)
1/2 cup light sour cream
carrot and celery strips for garnish
Pound chicken breasts to 1/2 inch thickness. Pierce several times using tines of a fork.
Place in single layer in shallow glass dish. Set aside. Combine next 9 ingredients (rum
thru ginger). Mix well. Pour over chicken. Marinate at room temperature for 30 minutes,
turning once.
Melt butter in skillet over medium heat. Reserving marinade, remove chicken and sauté
chicken in butter. Remove chicken, keep warm. Sauté mushrooms. Reduce heat and
add marinade. Simmer the mushrooms and marinade for 5 minutes, then remove from
heat and fold in the light sour cream. Otherwise, the sour cream will separate, and
although it still tastes good, it affects the presentation. Serve sauce over chicken.
Sprinkle with additional nutmeg if desired. Garnish with thin strips of carrots and celery.
Jane's Notes: Original recipe called for 3/4 tsp of Bon Appetit (I subbed celery salt and
onion powder), 2 T. of butter and 1 cup of sour cream
Orange Spiced Muffins
Category: BR
Source: WW Boards - Bestnanaever
HU: 4.5
Servings: 12
February 6, 2007
My comments: I often make these as 36 mini muffins at 1 pt each (73 cal/ 2g fat/1g
fiber) when I make them for the office but personally I prefer the large size.
Ingredients:
1 medium seedless orange

1/2 cup dates -- chopped and pitted
1/2 cup pecans -- coarsely chopped
2 tablespoons butter -- melted
1 cup sugar
1 large egg -- beaten
2 cups sifted flour
1/2 teaspoon salt
Directions:
Preheat oven to 350 degrees. Line muffin tins with paper liners.
Cut whole, unpeeled orange into 8 sections and chop in a food processor. Add the
chopped oranges to the dates, nuts, melted butter, orange juice, sugar, and egg.
Sift the dry ingredients together and then stir into the wet ingredients until just blended.
Pour into muffin tins, filling them 3/4 full. Bake 22-25 minutes, until puffed and firm in the
center. Cool before serving. Or, make 36 mini muffins and bake 15-17 minutes.
Spicy Pork Tenderloin with Ginger-Maple Sauce
Category: M
Source: Cooking Light November 2001
HU: 6
Serves: 6
February 6, 2007
Notes: Loved the flavor of the sauce and the kick of the spice rub, very easy to prepare.
I cored and sliced some Bosc pears and roasted them in a pan coated with cooking
spray along with the pork.
2 teaspoons chili powder

1 teaspoon black pepper
1 1/2 pounds pork tenderloin, trimmed
Cooking spray
2 tablespoons butter
1 cup chopped onion
2 tablespoons bottled ground fresh ginger
1/2 cup maple syrup

Combine first 4 ingredients in a small bowl; rub pork with spice mixture. Refrigerate 30
minutes.
Heat a large nonstick skillet coated with cooking spray over medium-high heat; add
pork. Cook 6 minutes; brown on all sides. Place on a broiler pan coated with cooking
spray. Bake at 375° for 30 minutes or until thermometer registers 155°. Let stand 10
minutes before slicing.
While pork bakes, melt the butter in a medium saucepan over medium-high heat. Add
the onion, and cook 10 minutes or until golden brown, stirring frequently. Add ginger,
and cook 4 minutes. Stir in broth and syrup, scraping pan to loosen browned bits. Bring
broth mixture to a boil; cook until reduced to 3/4 cup (about 10 minutes). Cut pork into
1/4-inch-thick slices; serve with sauce.
Yield: 6 servings (serving size: 3 ounces pork and 2 tablespoons sauce)
25g; CHOLESTEROL 78mg; CALCIUM 39mg; SODIUM 663mg; FIBER 1.1g; IRON
Carolina Kale
Category: V
HU: 1
Core: Yes
Servings: 6
Posted by: Emily (EJWyatt)
February 6, 2007
Quick and Easy
Moosewood Notes: Cooked until just tender, bright vitamin- and mineral-rich greens
contrast beautifully with red tomatoes to make an appealing vegetable side dish or a
topping for rice.
Em’s Notes: I loved the little kick from the Tabasco. This is a nice, healthy, tasty side
dish.
1 ½ pounds kale, collards, chard, beet greens, or mustard greens

2 cups chopped canned tomatoes and their juice or 3 cups chopped fresh tomatoes
1 cup minced onions
1 ½ teaspoons ground cumin
2 garlic cloves, pressed or minced
1 teaspoon Tabasco or other hot pepper sauce or ¼ teaspoon crushed red pepper
½ teaspoon salt
Ground black pepper to taste
Wash the greens. Remove large stems and any discolored leaves. Stack the leaves and
slice them crosswise into 1/8-inch strips.
Combine the tomatoes, onions, cumin, garlic, Tabasco, and salt in a saucepan, cover
and cook on medium heat for 5 minutes. Add the greens, cover, and gently simmer,
stirring frequently, for 10 to 15 minutes, until the greens are tender. Add pepper to taste
and serve.
CALORIES 65; FAT 0.8g (sat 0.1g, poly 0.2, mono 0g); PROTEIN 3.3g;
CHOLESTEROL 0mg; SODIUM 333mg; FIBER 2.7g; CARBOHYDRATE 12.3g
English Muffin Bread
Category: BR
Source: Family recipe
HU: 2 per slice
Yield: 24 slices (2 loaves with 12 slices each)
Posted by jhoulihan
February 6, 2007
Jodi's Notes: The key to this recipe is to NOT over mix it. Over mixing will result in more
of a sandwich bread rather than the nooks and crannies you want for English muffin
bread. I have also had success with substituting whole-wheat flour for about half the
white. This bread is intended to be toasted.
5 1/2 - 6 cups AP flour

2 pkgs Active Dry Yeast
1 Tablespoon sugar
2 teaspoons salt
1/4-teaspoon baking soda
2 cups milk (I use skim)
1/2-cup water
cornmeal (about 1/4 cup)
Grease two 8 1/2 x 4 1/2 bread pans and coat with cornmeal. Combine 3 cups flour,
yeast, sugar, salt & soda in a large mixing bowl (I use my KA stand mixer). Heat liquids
until very warm (120F - 130F); add to dry mixture. Beat well. Stir in enough flour to
make a stiff batter (this is where you don't want to mix too much - there shouldn't be any
lumps of flour, but it won't be smooth and elastic dough either). Divide dough between
the two loaf pans (this is messy, and I will often sprinkle a little corn meal on top of the
dough once it is in the pans to help me spread the dough. Cover the dough with a tea
towel. Let rise in a warm place for 45 minutes. Bake at 400 for about 25 minutes (you
can tap on the top of the loaf to check it - it will sound kind of hollow when it is done.
Remove from pans immediately and cool.
Chilled Thai Noodle and Shrimp Salad with Peanut Dressing
Category: S
Source: WW January 25, 2007 newsletter
HU: 6
Servings: 6 (1 1/3 cups each)
Posted By: Zephyr1
February 7, 2007
Ingredients:
8 oz packaged rice noodles, wide width (I used narrow all I had next time would use
more slaw and fewer noodles)
2 Tbsp fresh lime juice
2 Tbsp water
1 1/2 Tbsp fish sauce
1 Tbsp low-sodium soy sauce
3 Tbsp light coconut milk
1/4 tsp sesame oil
2 Tbsp reduced-fat peanut butter, crunchy-variety
1 Tbsp unpacked light brown sugar
2 medium garlic clove(s), minced (about 1 1/2 Tbsp)
2 Tbsp jalapeno pepper(s), or serrano chile, minced (I used 1 tbs chile garlic paste)
1 Tbsp lemon grass, minced
2 small shallot(s), peeled and thinly sliced
3 Tbsp cilantro leaves, fresh, picked off the stem and washed
3 Tbsp mint leaves, fresh, picked off the stem and washed
2 Tbsp basil, leaves, fresh, washed and torn
1/4 cup green cabbage, shredded –(I used the prebagged and next time would use
more)
1/4 cup red cabbage, shredded
1/4 cup shredded carrots
8 oz shrimp, frozen, peeled, precooked, thawed and cut in half lengthwise
2 medium scallion(s), thinly sliced on a diagonal
Instructions
Fill a large, deep pot with very hot tap water. Add noodles and cover; set aside.
To make dressing, combine lime juice, water, fish sauce, soy sauce, coconut milk, oil,
peanut butter and sugar in a medium bowl; whisk until well combined.
Add garlic, jalapeno, lemon grass and shallot to same bowl; mix to combine. Add
cilantro, mint, basil, both cabbages and carrots; mix again to combine.
Taste a noodle to see if they are ready. They should be slightly al dente. Drain and rinse
in cold water. Add noodles to bowl and toss to coat. Add shrimp and scallions; mix again
and let sit for at least 10 minutes or up to overnight in the refrigerator.
Notes: To save yourself a little time, consider buying a pre-packaged slaw mix to
replace the shredded carrot and green and red cabbage. -I did this. Great for leftovers
the next day, not so great after that.
Thai Beef Salad with Crispy Noodles
Category: S
Source: Every Day with Rachael Ray (Dec-Jan 2007)
HU: 8
Servings: 4
Posted by: zephyr1
February 7, 2007
1 sirloin steak
Salt and pepper
2 tablespoons soy sauce, plus more for drizzling
2 tablespoons honey
2 tablespoons peanut butter
Juice of one lime (2 tablespoons)
4 cups coleslaw mix
1 tablespoon chopped cilantro
1 tablespoon chopped fresh basil
One 3-ounce package ramen noodles (flavor packet saved for another use) broken into
pieces
1. Season the steak with salt and pepper. In a grill pan, sear the steak over medium-
high heat for about 5 minutes per side for medium rare; transfer to a plate to rest.
2. In a small bowl, whisk together 3 tablespoons water, the soy sauce, honey, peanut
butter and lime juice. In a large bowl, combine the slaw mix, cilantro and basil with the
peanut dressing and toss. Add the dry ramen noodles and toss again. Divide evenly
among 4 shallow bowls.
3. Cut the steak into thin slices and distribute among the salads.
One Pan Roasted Pork Supper
Category: M
Source: Kraft newsletter
HU: 7
Servings: 6
Posted by: Zephyr1
February 8, 2007
Notes: I followed the instructions to precook the taters for 3 minutes in the nuker and am
glad I did. I also liberally seasoned the whole dish with mural of flavor, foxz point and
crazy salt.
Ingredients:
2 medium sweet potatoes (1 lb.), peeled, cubed
1 large red onion, cut into thin wedges
1/2 cup Kraft Light Catalina Reduced Fat Dressing
1-1/2 tsp. dried thyme leaves, divided
1 pkg. (6 oz.) Stove Top Stuffing Mix for Chicken
1-1/2 cups water
2 small pork tenderloins, 3/4 lb. each
Instructions:
Preheat oven to 375°F . Toss sweet potatoes and onion with dressing and 1/2 tsp. of the
thyme. Arrange in single layer on 15x10x1-inch baking sheet sprayed with cooking
spray. Bake 10 min.
Meanwhile, combine stuffing mixes and water. Cut each tenderloin diagonally into
thirds. Push vegetable mixture to edges of baking sheet. Spoon stuffing down center of
baking sheet; top with pork. Sprinkle remaining 1 tsp. thyme over pork.
Bake 45 to 50 min. or until internal temperature of pork reaches 160°F.
Kraft kitchen tips for softer sweet potatoes: Roasted sweet potatoes have firm texture.
If you prefer a softer texture, the vegetable mixture can be microwaved on HIGH 3 min.
before transferring to baking sheet.
Nutrition Bonus: Feel good about serving your friends and family this low-fat meal that
is an excellent source of vitamin A from the sweet potatoes.
Nutrition (per serving)

Calories 340 Total fat 6g Saturated fat 2g Cholesterol 65mg Sodium 790mg
Carbohydrate 42g Dietary fiber 3g Sugars 15g Protein 28g Vitamin A 190%DV Vitamin
C 20%DV Calcium 6%DV Iron 20%DV
Smoked Cheese Pasta Bake
Category: RP
HU: 8 (6.5 with my changes)
Core: No
Servings: 8
February 12, 2007
CL Notes: This dish owes its creaminess to a layer of tangy sour cream. Make it on a
Sunday afternoon, and enjoy leftovers for another meal during the week. Or you can
assemble the casserole, refrigerate overnight, and bake shortly before serving.
Em’s Notes: I thought that this was very tasty and easy. I made a few changes that drop
the points to 6.5 per serving. I used whole-wheat pasta, Jane’s marinara sauce recipe,
fresh spinach and nonfat sour cream.
1 pound uncooked penne (tube-shaped pasta) (I used whole wheat)

1 (26-ounce) jar fat-free marinara sauce (I used Jane’s Basic Marinara recipe)
1/2 teaspoon salt
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry (I
used fresh)
Cooking spray
1 1/2 cups reduced-fat sour cream (I used nonfat)
1 cup (4 ounces) shredded smoked farmer or mozzarella cheese
1/4 cup chopped fresh basil
1/2 cup (2 ounces) grated Parmigiano-Reggiano cheese

Cook pasta according to package directions, omitting salt and fat. Drain.
Heat marinara sauce in a large saucepan over medium heat. Add salt, pepper, and
spinach, stirring until blended; cook for 10 minutes, stirring occasionally. Remove from
heat; stir in cooked pasta.
Spoon half of pasta mixture into a 13 x 9-inch baking dish coated with cooking spray.
Combine sour cream, smoked cheese, and basil; spread over pasta mixture in dish.
Spoon the remaining pasta mixture over sour cream mixture; sprinkle evenly with
Parmigiano-Reggiano. Bake at 350° for 25 minutes or until bubbly. Let stand for 10

CALORIES 395 (25% from fat); FAT 10.8g (sat 7.5g,mono 2g,poly 0.4g); PROTEIN 19.1g; CHOLESTEROL 19mg; CALCIUM
310mg; SODIUM 419mg; FIBER 4.4g; IRON 2.5mg; CARBOHYDRATE 54.9g
Baby Bok Choy with Chinese Mushrooms
Category: V
Source: Vegetarian Times, February 2007
HU: 1.5
Core: (C+0)
Servings: 4
February 12, 2007
VT Notes: Chinese black mushrooms, or dried shiitakes, have an intense, slightly

smoky flavor that’s especially good in soups and stir-fries. Rinse well before soaking to
remove any grit.
Em’s Notes: this was very easy and very tasty. The baby bok choy is very tender.
8 dried Chinese black mushrooms

1 C low-sodium vegetable broth
1 t low-sodium soy sauce
1 T canola oil
1 lb. baby bok choy (about 4 heads), halved
1 clove garlic, minced (about 1 t)
1 t sugar
1 medium red bell pepper, cut into 1-inch dice (about 1 cup)
Combine mushrooms and broth in a pot, and bring to a boil. Remove from heat, and
soak 30 minutes to soften. Drain, reserving soaking liquid. Add soy sauce to soaking
liquid, and set aside.
Remove and discard mushroom stems. Cut caps into ¼-inch slices.
Heat oil in large skillet over medium-high heat. Add bok choy, cut side down, and cook 1
minute. Add reserved mushroom liquid, mushrooms, garlic and sugar, and cover.
Simmer 5 minutes. Sprinkle bell pepper on top, and cook5 minutes more, or until bok
choy and peppers are tender. Remove lid, increase heat to high, and cook 2 to 3
minutes more, or until all liquid has evaporated. Serve hot.
Yield: 4 servings
CALORIES 83; FAT 4g (sat 0.5g); PROTEIN 3g; CHOLESTEROL 0mg; SODIUM
216mg; FIBER 3g; CARBOHYDRATE 12g
Indian-Style Shrimp with Yogurt Sauce
Category: FS
HU: 4
Core: (Core+0.5)
Servings: 4
February 12, 2007
Quick and Easy
CL Notes: Garam masala is a blend of Indian spices that may include cardamom,
coriander, cumin, fennel, black pepper, and a variety of Northern Indian spices. The rich
yogurt sauce counters the peppery shrimp. Serve over quick-cooking brown rice.
Em’s Notes: I used nonfat plain yogurt, because that is what I have in the house. I loved
the sauce and the spices on the shrimp. Be sure to use a garam masala that you like,
the flavor is very dominant in the dish. The cayenne adds a mild kick to the recipe, if you
like spicy, you could up the cayenne a little.
1 (6-ounce) carton plain low-fat yogurt (I used non-fat yogurt)

2 teaspoons canola oil
1 1/2 teaspoons bottled minced garlic
1 1/2 pounds large shrimp, peeled and deveined
1 1/2 teaspoons garam masala
1/8 teaspoon salt
Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch
thickness. Cover with additional paper towels; let stand 5 minutes. Scrape drained
yogurt into a bowl using a rubber spatula. Stir in chopped cilantro. Cover and
refrigerate.
Heat oil in a large nonstick skillet over medium-high heat. Add garlic; sauté for 1 minute.
Add shrimp; sprinkle shrimp with garam masala, salt, and pepper. Cook 6 minutes or
until shrimp are done. Serve with yogurt sauce.
Yield: 4 servings (serving size: 1 cup shrimp and 1 tablespoon yogurt sauce)
CALORIES 180 (22% from fat); FAT 4.4g (sat 1g,mono 1.8g,poly 1.3g); PROTEIN
4.3mg; CARBOHYDRATE 4g
Spelt Salad with White Beans and Artichokes
Category: RP
HU: 4
Core: Yes
Servings: 4
February 12, 2007
CL Notes: Spelt (also called farro) is a high-protein grain with a mellow nutty flavor, and
it provides an alternative to bulgur for those who have wheat allergies. (Bulgur is a good
substitute if you do not have spelt for this dish.) It's nice chilled or at room temperature.
Include a cluster of red grapes and crusty Italian bread in your bag.
Em’s Notes: This is a nice, make-ahead lunch. The flavors marry nicely overnight.
1 1/4 cups uncooked spelt (farro), rinsed and drained

2 1/2 cups water
1/3 cup chopped fresh mint
1/4 cup minced red onion
1/4 teaspoon salt
1 (15-ounce) can navy beans, rinsed and drained
1 (14-ounce) can artichoke hearts, drained and chopped
Combine spelt and 2 1/2 cups water in a medium saucepan; bring to a boil. Cover,
reduce heat, and simmer 30 minutes or until tender and liquid is absorbed.
Combine cooked spelt, mint, and the remaining ingredients in a large bowl, stirring well.
Cover and store in the refrigerator.
CALORIES 204 (29% from fat); FAT 6.5g (sat 0.8g,mono 4g,poly 0.9g); PROTEIN 7.4g;
CARBOHYDRATE 30.7g
Japanese Sesame Spinach
Category: V
HU: 1
Core: No
Servings: 4
February 13, 2007
Quick and Easy
Moosewood Notes: This slightly salty, slightly sweet, flavorful dish really engages the
taste buds and encourages an enthusiastic consumption of healthful spinach, which is
all to the good. Serve the sesame spinach warm as a side dish or chill for 30 minutes to
serve as a salad. The sesame paste is also good on green beans and other lightly
steamed greens, such as watercress, chard, or kale.
Em’s Notes: I served this warm.
16-20 ounces fresh spinach

2 T sesame seeds
2 t sugar
1 T soy sauce
Clean and stem the spinach leaves. Shake off the excess water and place the spinach
in a covered pot.
In a dry skillet on medium heat, roast the sesame seeds, stirring continuously, for a
couple of minutes, until the seeds are fragrant and golden. With a mortar and pestle,
grind together the sesame seeds and sugar, add the soy sauce, and stir to make a
paste. [See Note] Place the pot of spinach on high heat and steam for 2 or 3 minutes,
until it is wilted but still bright green. Drain. Toss the spinach with sesame paste to coat
leaves evenly.
NOTE: If you don’t have a mortar and pestle, crush the sesame seeds between two
sheets of wax paper with a rolling pin. Stir the sugar and soy sauce until the sugar
dissolves and then add the crushed sesame seeds.
CALORIES 60; FAT 2.6g (sat 4.0g, poly 1.2, mono 0.9g); PROTEIN 4.1g;
Poached Salmon with Creamy Picatta Sauce
Category: FS
HU: 7
Core: C + 1
Servings: 2
February 14, 2007
Quick & Easy
EW comments: Simple poached salmon is anything but bland when topped with this
piquant sauce. Serve with roasted asparagus, sliced fresh tomatoes and some crusty,
garlic-rubbed, toasted farm bread. It takes 20 minutes to prepare this recipe.
My comments: This was very tasty and very pretty on the plate. This was the first time
I've used white wine when poaching salmon, and it seemed to really mellow the flavor of
the salmon. It would be good served over cous cous, to soak up the sauce.
8 ounces center-cut salmon fillet, skinned and cut into 2 portions

1/2 cup dry white wine, divided
1 teaspoon extra-virgin olive oil
1 small shallot, minced
2 teaspoons capers, rinsed
2 tablespoons reduced-fat sour cream
1/8 teaspoon salt
2 teaspoons chopped fresh dill (I used about 1/4 teaspoon dried dill, and added it when
I added the sour cream)
1. Place salmon in a medium skillet. Add 1/4-cup wine and enough water to just cover
the salmon. Bring to a boil over high heat. Reduce to a simmer, turn the salmon over,
cover and cook for 5 minutes. Remove from the heat.
2. Meanwhile, heat oil in a small skillet over medium-high heat. Add shallot and cook,
stirring, until fragrant, about 30 seconds. Add the remaining 1/4-cup wine; boil until
slightly reduced, about 1 minute. Stir in lemon juice and capers and cook 1 minute
more. Remove from the heat, stir in sour cream and salt. Serve the salmon topped with
the sauce and garnished with dill.
Per serving: 281 calories; 16 g. fat; 0 g. fiber

Soba Noodle Salad with Seared Tuna
Category: RP
Source: Cooking Light Jan/Feb 2007
HU: 5
Servings: 6 (serving size: 1 cup noodle mixture, 1 teaspoon sesame seeds, 1 tuna piece)
Posted by: Shari
February 14, 2007
Look for Japanese soba noodles in the ethnic-food section of your supermarket.
My notes: I did not measure the veggies and did not include radishes. I used portabella
mushrooms in place of the tuna. I made the dressing and used ~1/3 to marinate the
mushrooms for a few hours before searing. I think any meat would work in this recipe.
6 ounces uncooked soba (buckwheat 1/3 cup finely chopped red bell pepper
noodles) 1/4 cup finely chopped green onions
Cooking spray 3 tablespoons rice vinegar
1 (1-pound) sushi-grade tuna steak 2 tablespoons low-sodium soy sauce
1/2 teaspoon salt, divided 1 tablespoon peanut oil
1/4 teaspoon freshly ground black 1 1/2 teaspoons dark sesame oil
pepper 1 teaspoon sugar
1 cup finely chopped English cucumber 1/2 teaspoon crushed red pepper
1 cup shredded carrot 2 tablespoons sesame seeds, toasted
1/2 cup julienne-cut radishes
Cook noodles according to package directions; drain and rinse under cold water. Drain;
set aside.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
Sprinkle both sides of tuna with 1/4-teaspoon salt and black pepper. Place tuna in pan,
and cook for 3 minutes on each side or until desired degree of doneness. Transfer to a
platter; cool slightly. Cut tuna into 6 equal pieces.
Combine noodles, remaining 1/4-teaspoon salt, cucumber, and remaining ingredients

except sesame seeds in a large bowl; toss well to combine. Arrange 1-cup noodle
mixture onto each of 6 plates. Top each serving with 1-teaspoon sesame seeds and 1
tuna piece.

CALORIES 256(22% from fat); FAT 6.3g (sat 1g,mono 2.6g,poly 2.5g); PROTEIN 22g; CHOLESTEROL
Napa Cabbage Salad with Peanut Dressing
Category: S
Source: Vegetarian Times, March 2007
HU: 3.5
Servings: 4
Posted by: Shari
February 14, 2007
Quick and Easy and Vegan
Crisp mild, napa or Chinese cabbage is a great salad green to use when the lettuce in
the produce section looks a little worse for the wear. Feel free to add your favorite
veggies to this toss as well.
My notes. I could have easily added another 2 cups of cabbage once it sat for a bit.
That would increase to 6 servings and reduce points. But it was really good as is. DH
ate 3 servings! I had to sub brown sugar for the rice syrup since that's all I had.
Dressing:
3T smooth peanut butter
3T rice wine vinegar
1T low-sodium soy sauce
1T brown rice syrup (I used 1T packed brown sugar)
1T roasted sesame oil
2tsp fresh, minced ginger
1/2 tsp. crushed red pepper flakes
Salad:
4 cups shredded napa cabbage
1 small red bell pepper, sliced
1 large carrot, grated
3 green onions, sliced
Whisk all dressing ingredients together in a bowl. Toss all salad ingredients with
dressing.
PER SERVING: 160 cal; 5g protein; 10g total fat (2g sat); 15g carb; 0mg chol; 214mg
sodium; 3g fiber; 9g sugars
African Chickpea and Spinach Soup
Category: ST
HU: 5.5
Servings: 4
Posted by: Shari
February 14, 2007
Quick and Easy and Vegan
Peanuts were brought to America from Africa where they are often ground to a paste to
thicken and flavor soups and stews. For a spicier soup, use up to 1/2tsp cayenne, or
pass a bottle of hot sauce.
My notes - this is a repeater. I tasted the chickpea/tomato mix before adding the liquid
and it would be a great veggie over rice but the soup is divine. I used ground chipotle
instead of cayenne and kale instead of spinach. Each serving is slightly more than 1.5
cups.
2 tsp olive oil

1/4 cup smooth, natural peanut butter
2 cups low-sodium vegetable broth, divided (I used chicken broth)
1 tsp paprika
1tsp ground coriander
¼ tsp cayenne pepper
1 15oz can chickpeas, rinsed and drained
1 14oz can diced tomatoes
2 ounces spinach, chopped (about 2 cups)
Head oil in a large pot over medium heat. Add onion and sauté 5 minutes or until soft
and golden. Add garlic and cook 2-3 minutes more, or until lightly browned.
Blend peanut butter and 1/2 cup broth in food processor to make a smooth paste. Add
remaining broth.
Add spices to onion mixture and sauté 1 minute or until fragrant. Stir in peanut butter
mixture, chickpeas, and tomatoes. Simmer 5 minutes. Season with salt and pepper. Stir
in spinach just before serving.
PER SERVING: 257 cal; 11g prot; 13g total fat (2g sat); 28g carb; 0mg chol; 581mg
sodium; 9g fiber; 9g sugars.
Chocolate Banana Soufflés
Category: D
Source: Eating Well (date unknown)
HU: 3
Core: ?
Servings: 8
Posted By: Trish
February 14, 2007
These were delicious tonight. Because there is only 2 oz of chocolate, be sure to use a
great brand. It really makes a difference. Max and I used a Spanish bittersweet
chocolate that was wonderful in this. This is definitely kid friendly. Both of mine ate them
up.
Ingredients:
3 tablespoons sugar
2 ounces bittersweet chocolate, chopped
2 teaspoons instant coffee granules, espresso, preferably
1 teaspoon vanilla
1/3 cup Dutch-process cocoa powder
3 tablespoons cornstarch
1/4 teaspoon salt
1/2 cup banana, mashed
1/4 cup brown sugar, packed
1/4 cup 1% low-fat milk
5 large egg whites
Preheat oven to 350. Lightly oil eight 4-ounce soufflé dishes or ramekins and dust them
with sugar, tapping out the excess.
Melt chocolate over hot water. In a small bowl, dissolve espresso powder in vanilla and
1 teaspoon hot water. Sift cocoa, cornstarch and salt into a large bowl. Add banana,
brown sugar and milk, whisking to blend. Add melted chocolate and coffee-vanilla
mixture and blend well.
Whisk egg whites until soft peaks form. Gradually add 3 tablespoons of sugar and whisk
until whites hold stiff, glossy peaks. Fold one-fourths of the egg whites into the
Chocolate mixture. Gently fold in the remaining whites and spoon into the prepared
dishes.
Bake until soufflés are well puffed and browned, but still moist in the middle, 15 to 20
minutes. Dust with confectioners sugar and serve at once.
Double-Chocolate Cream Pie
Category: D
HU: 6.7
Servings: 8
Posted by: DebMj1
February 15, 2007
CL Notes: You can use the cookie crust form the Peanut Butter Banana Pie if you don't
want to make this homemade pastry crust. Grate the chocolate with a handheld grater
or zester, or use the smallest holes on your box grater.
Deb's Notes: I used a ready-made piecrust. Instead of semisweet chocolate, I used

sweet dark chocolate and it had a deep rich chocolate flavor. I used all skim milk and
the chocolate didn't set quite as much as I would have liked. Made for a bit of a messier
presentation, but it was still fantastic.
Crust:
1 cup all-purpose flour, divided
3 tablespoons ice water
2 tablespoons sugar
1/8 teaspoon salt
1/4 cup vegetable shortening
Cooking spray
Filling:
3/4 cup sugar
1/8 teaspoon salt
1 1/2 ounces semisweet chocolate, grated
1 1/2 cups frozen fat-free whipped topping, thawed (I used Cool Whip Lite)
To prepare the crust, lightly spoon the flour into dry measuring cups, and level with a
knife. Combine 1/4-cup flour and water, stirring with a whisk until well blended.
Combine 3/4-cup flour, 2 tablespoons sugar, and 1/8-teaspoon salt in a bowl; cut in
shortening with a pastry blender or 2 knives until mixture resembles coarse meal. Add
slurry; mix with a fork until flour mixture is moist.
Press the mixture gently into a 4-inch circle on heavy-duty plastic wrap; cover with
additional plastic wrap. Roll dough, still covered, into a 12-inch circle. Freeze 10
minutes.
Remove 1 sheet of plastic wrap; fit dough into a 9-inch pie plate coated with cooking
spray. Remove top sheet of plastic wrap. Fold edges under; flute. Line dough with a
piece of foil; arrange pie weights or dried beans on foil. Bake at 425° for 20 minutes or
until edge is lightly browned. Remove pie weights and foil. Reduce temperature to 350°.
Bake an additional 5 minutes; cool on a wire rack.
To prepare filling, combine 3/4-cup sugar, cocoa, cornstarch, 1/8-teaspoon salt, and milk
in a medium saucepan; stir well with a whisk. Cook, stirring constantly, for 1 minute until
mixture comes to a full boil. Gradually add 1/3-cup hot milk mixture to beaten egg; stir
well. Return egg mixture to pan. Cook 2 minutes or until mixture thickens, stirring
constantly. Remove from heat; add grated chocolate, stirring until the chocolate melts
and mixture is smooth. Stir in vanilla. Spoon mixture into pastry crust. Cover surface of
filling with plastic wrap. Chill until set (about 2 hours). Remove plastic wrap; spread
whipped topping evenly over filling.

Fiery Beef with Scallions and Cashews
Category: M
Source: WW Take out Tonight Cookbook
HU: 6 (more with rice and extra veggies added)
Servings: 4
Posted by JosephineTomato (Jo)
February 17, 2007
WW Notes: Now you can enjoy steak Thai-barbecue style! We use lean flavorful flank
steak, marinated in a zesty blend of jalapeno, lemongrass, ginger and hot pepper
sauce. To keep the flask steak moist and tender, slice the steak thinly across the grain,
then sear it quickly on the grill.
Jo’s Notes: I really didn’t want to grill since it is still buried under the snow, so I used the
same amount of filet, popped it into the marinade in the morning before work then stir-
fried it over high heat for dinner. I added julienne of red pepper and thinly sliced onion. I
think this marinade would work well with chicken or shrimp as well. I also cooked
broccoli in the microwave and added it before serving over brown rice. Points do not
reflect the rice addition or the addition of extra veggies.
Ingredients
¼ cup honey 1 jalapeno pepper minced
¼ minced onion 1 Tablespoon reduced-sodium soy
1 Tablespoon minced peeled fresh sauce
ginger 1 teaspoon Thai fish sauce (nam pla)
1 Tablespoon finely chopped fresh 1 teaspoon Asian (dark) sesame oil
lemongrass, or 1 teaspoon dried 2 –3 drops hot pepper sauce
1 pound flank steak, trimmed of all visible fat, cut diagonally across the grain into ½ inch
slices
½ cup chopped scallions
3 Tablespoons chopped cashews
1. To make the marinade, combine the 10 ingredients (through hot sauce) in a large zip
lock bag, mix well. Add the beef, turning the bag occasionally, at least one-hour or
overnight.
2. Spray the grill or broiler rack with nonstick spray; prepare the grill or preheat the
broiler
3. Remove the steak from the marinade, scraping off any excess (I dumped the entire
concoction into the hot pan, not sure if this affects the points!) and discard the
marinade. Thread the steak onto each of 8 (8-inch) metal skewers. Grill or broil the
steak 5 inches from the heat until browned, 3 minutes on each side. Sprinkle the cooked
steak with the scallions and cashews
Per serving (2 skewers): 240 calories, 12 g Fat, 4 g sat fat, 59 mg chol, 179 mg sodium, 8 g carb, 0 g
fiber, 24 g prot, 15 mg calc
Colcannon
Category: V
HU: 2.65
Serves: 6
Posted by: Shari
February 18, 2007
My notes: The purple potatoes and green kale make for a striking color combo. Recipe
calls for 2-3 T oil but I only used 1T. Points are as written (with my change). I bought rice
milk for this. It wasn't *unsweetened* but it didn't add a sweetness to the dish. It's just
for mashing the potatoes so milk or broth would work just fine. Using broth or skim milk
would make this core. I think the rice milk is so it's vegan.
1lb purple potatoes (can sub Yukon, fingerling or russet)

1lb kale, tough stems removed (assuming chopped)
1T olive oil
10oz shitake mushrooms, sliced (about 3 cups)
3 cloves garlic, chopped (about 1T)
1 cup unsweetened rice milk, warmed
Place potatoes in a large pot, cover with water. Bring to a boil, reduce heat to medium,
and simmer 15-20 minutes, or until very tender. Drain, return to pot and heat over
medium heat 1-2 minutes to steam off excess water.
Bring a large pot of salted water to a boil. Add kale and cook 5 minutes. Drain. (I used a
3 in 1 basket and cooked the potatoes until nearly done and added kale to the steamer
basket to steam rather than boil).
Heat oil in a large skillet over medium heat. Add mushrooms and garlic and sauté 5-7
minutes or until mushrooms are soft and all liquid has evaporated. Stir in kale and cook
1 minute more or until hot. Season with salt and pepper.
Mash rice milk into potatoes until soft but still chunky (I used less than the full amount of
rice milk - add slowly). Fold in kale.
Per serving (MC, not VT): 150 cal, 3g fat, 3g fiber

Chinese Red Cooked Pork
Category: M
HU: 8 (includes rice)
Serves: 6
February 18, 2007
Cooking Light Notes: Soy sauce and red wine give this dish its color. Star anise is a
star-shaped pod native to China. It infuses a sweet, licorice flavor to the dish, but can be
omitted. Serve pork with steamed broccoli, bok choy, or asparagus. Waney Notes: I
served this with Emily's bok choy and Chinese mushrooms and pot stickers. and
jasmine rice. This was restaurant quality!
2 pounds boneless pork loin roast

1/2 cup dry red wine, divided
2 tablespoons sugar
1 cup chopped onion
2 tablespoons minced peeled fresh ginger
1/2 cup low-sodium soy sauce
7 whole green onions
6 star anise (optional)
1 cup water
3 cups hot cooked long-grain rice
Trim fat from pork. Cut pork into 2-inch pieces.

Combine 1/4-cup wine and sugar in a large Dutch oven. Cook over medium-high heat
until sugar melts and mixture thickens. Add the pork, onion, ginger, and garlic, and cook
5 minutes, browning pork on all sides. Add 1/4-cup wine, soy sauce, whole green
onions, and star anise. Bring mixture to a boil; reduce heat, and simmer 10 minutes,
stirring occasionally. Stir in water; cover and simmer 1 hour and 15 minutes or until pork
shreds easily with a fork. Spoon over rice and sprinkle with chopped green onions.
Yield: 6 servings (serving size: 1 cup pork mixture, 1/2 cup rice, and 1 1/2 teaspoons
chopped green onions)
CALORIES 383 (26% from fat); FAT 11g (sat 3.7g,mono 4.9g,poly 1.2g); PROTEIN
Bean and Barley Soup
Category: ST
Source: Cooking Light, Jan/Feb 2006
HU: 6
Core: (core+0)
Servings: 4 (serving size: 1 1/4 cups soup and 1 1/2 teaspoons cheese)
February 18, 2007
CL Notes: This is an especially nutritious soup; barley adds another source of soluble
fiber. This recipe quick-soaks the beans, but you can soak the beans overnight, if you
wish. Pureeing some of the beans adds extra body to the soup.
Em’s Notes: I used pinto beans and soaked them overnight. This is a delicious,
vegetarian soup.
1 cup dried borlotti or pinto beans Swanson Certified Organic)

1 tablespoon olive oil 2 bay leaves
2 cups finely chopped red onion 1/3 cup uncooked pearl barley
1 cup finely chopped fresh flat-leaf 1/2 teaspoon salt
parsley 1/2 teaspoon freshly ground black
1/2 cup finely chopped celery pepper
1/2 cup finely chopped carrot 1/2 teaspoon hot sauce
1/2 cup chopped fresh basil 2 tablespoons grated fresh Parmesan
9 cups water cheese
2 cups organic vegetable broth (such as
Sort and wash beans; place in a large saucepan. Cover with water to 2 inches above
beans; bring to a boil. Cook 2 minutes; remove from heat. Cover and let stand 1 hour.
Drain beans. Wipe pan dry with a paper towel.
Heat oil in pan over medium-high heat. Add onion, parsley, celery, carrot, and basil;
cook 3 minutes, stirring frequently. Add beans, 9 cups water, vegetable broth, and bay
leaves; bring to a boil. Reduce heat, and simmer 1 hour and 15 minutes or until beans
are tender. Discard bay leaves.
Place 3/4-cup beans and 3/4 cup cooking liquid in a blender; process until smooth.
Return pureed bean mixture to pan. Stir in barley, salt, pepper, and hot sauce; bring to a
boil. Reduce heat, and simmer 30 minutes or until barley is done. Ladle soup into
individual bowls; sprinkle with cheese.
CARBOHYDRATE 52.6g
Cheese Beignets
Category: BR
Source: Vegetarian Times, February 2005
HU: 4.5
Core: no
Servings: 8
February 18, 2007
VT Notes: Beignets are commonly referred to as the “Southerner’s doughnut.” In this

family recipe, the dough should be stiff—add just enough water to let you press the
dough flat. To make cutting the stiff dough easier, use a floured pizza cutter.
Em’s Notes: Not the healthiest of preparation techniques, but these did not seem to be
greasy. I used a combination of cayenne on some of the beignets and smoked paprika
on the rest of the beignets.

1/2 cup finely minced fresh sage
1 1/2 tsp. baking powder
1/2 tsp. salt
2 large eggs, lightly beaten
1/2 to 1 tsp. hot sauce
1 Tbs. olive oil
3/4 cup water, or as needed
1/2 cup grated hard cheese such as Parmesan or Romano
Vegetable oil for frying
Coarse salt
Cayenne or smoked paprika
Directions:
1. Stir together flour, sage, baking powder and salt in medium bowl.
2. Whisk together eggs, hot sauce and olive oil. Gradually stir in flour mixture. Add water
a little at a time, combining well until dough is thick. Fold in cheese.
3. Press dough into 1/2-inch thick rectangle on well-floured work surface. Cut into 1 1/2-
inch squares.
4. Pour 1/2-inch vegetable oil into large skillet, and heat over medium heat until a small
piece of dough sizzles gently in oil. Dough should not brown immediately.
5. Place beignet squares in oil, taking care not to overcrowd. Fry 3 minutes on each
side, or until browned and done throughout. Remove with slotted spoon to paper towels.
Sprinkle immediately with coarse salt. Right before serving, dust with cayenne.
PER SERVING: 190 CAL; 7 G PROT; 7 G TOTAL FAT (1 SAT. FAT); 25 G CARB.; 55 MG CHOL; 330 MG
SOD.; 0 G FIBER; 1 G SUGARS
Coconut-Banana Muffins
Category: BR
Source: Gloria Ambrosia, The Complete Muffin Cookbook
HU: 4
Servings: 12
February 19, 2007
Cindy's Comments: The original recipe called for 3/4 cup flaked coconut with half of that
sprinkled on top. I reduced coconut to 1/2 cup and added the mini chocolate chips. This
is a big muffin - I barely fit the batter into 12 muffin cups.
1 1/2 cups whole wheat flour

1 cup unbleached flour
1/2 cup light brown sugar
1 1/2 teaspoons baking powder
1/4 teaspoon salt
1 1/2 cups mashed banana -- about 3 bananas
1 1/4 cups skim milk
1 large egg
1 tablespoon grated orange peel
1 tsp coconut extract
1/2 cup coconut flakes
1/2 cup miniature chocolate chips
Sift together dry ingredients in a large bowl. Stir in coconut and chocolate chips.
Combine bananas and remaining wet ingredients. Stir into dry ingredients just until
combined.
Spoon into muffin tins that have been sprayed with nonstick cooking spray. (mine were
very full).
Bake 15-20 mins (mine took about 22 mins).
Cool in pan for 10 mins before moving to wire rack to finish cooling.
Grain(Starch); 0 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.
Mexican Banana Splits
Category: D
Source: Adapted from Vegetarian Times February, 2007
HU: 4.5
Servings: 6
Posted by DebMj1
February 19, 2007
Deb's Notes: You can prepare the tortilla crisps and Cinnamon-Chocolate Sauce ahead
of time. You'll just need to reheat the sauce in the microwave for a few seconds to get it
back to drizzling consistency. I preferred this with chocolate ice cream, but use
whatever you prefer.
Cinnamon-Chocolate Sauce:
1/3 cup sugar
3 Tablespoons unsweetened cocoa
1 teaspoon unsalted butter
Banana Splits:
/2 Tablespoon sugar
2 6-inch flour tortillas
1/2 Tablespoon unsalted butter, melted
2 small bananas, sliced
2 cups reduced fat chocolate, vanilla or dulce de leche ice cream
2 Tablespoons sliced almonds
To make Cinnamon-Chocolate Sauce: Whisk together sugar, cocoa, butter, cinnamon

and 3 Tbsps. water in saucepan. Bring to a boil, reduce heat to medium and simmer 3
minutes. Remove from heat and set aside.
To make Banana Splits: Preheat oven to 400 F. Combine 1/2 Tbsp. sugar and 1/4 tsp.
cinnamon in bowl. Brush tortillas with butter and sprinkle with cinnamon sugar. Flip;
butter opposite sides and sprinkle with cinnamon sugar. Cut each tortilla into 6 equal
wedges. Bake 6-8 minutes or until brown and crispy. Cool on pans.
Using six dessert glasses or bowls, place a few banana slices in bottom of each glass.
Top with scoop of ice cream and drizzle with Cinnamon-Chocolate Sauce. Sprinkle with
remaining banana slices and almonds, arrange two tortilla wedges in ice cream in each
glass and serve.
Roasted Snap Peas with Shallots
Category: V
Source: EatingWell.com
HU: 1.2
February 19, 2007
Quick & Easy
EW’s Notes: Roasting brings out a caramelized complexity in the already sweet peas. A
scattering of crumbled blue cheese would make a savory addition or substitution for the
bacon.
Eileen’s Notes: I used snow peas instead of the sugar snap peas; sprayed my baking
sheet with cooking spray; and cut back a little on the roasting time. I really liked the
caramelized snow peas and shallots as well as flavor added by the bacon.
1 pound sugar snap peas, trimmed (about 4 cups)

1 large shallot, halved and thinly sliced (about 1/4 cup)
1/4 teaspoon salt
2 pieces cooked bacon, crumbled (optional)
Toss peas, shallot, oil, salt and pepper in a medium bowl. Transfer to a baking sheet
and spread in a single layer. Roast in the oven, stirring once halfway through, until the
peas are tender and beginning to brown slightly, 12 to 14 minutes. Serve warm,
sprinkled with bacon if desired.

Roasted Savoy Cabbage with Black Bean-Garlic Sauce
Category: V
Source: Eating Well, March/April 2007
HU: 2.3
February 19, 2007
Quick & Easy
EW’s Notes: Roasting cabbage brings out its rich, nutty flavor. We think Savoy is
particularly beautiful, but green cabbage works as well.
Eileen’s Notes: I roasted the scallions with the cabbage rather than sprinkling them on
at the end. I used 5 drops of hot sauce but will increase that the next time I make it.
1 head Savoy cabbage (about 1 ½ pounds), cored and cut into 1- inch squares
2 Tablespoons rice wine or dry sherry
4 teaspoons black bean-garlic sauce
1 bunch scallions, minced
2 teaspoons distilled white vinegar
2 teaspoons toasted sesame oil
5 dashes hot sauce, or to taste
Toss cabbage and canola oil in a large roasting pan and spread out in an even layer.
Roast until beginning to wilt and brown, about 15 minutes.
Combine rice wine (or dry sherry) and black bean-garlic sauce in a small bowl; drizzle
over the cabbage and toss. Continue roasting until tender, about 5 more minutes.
Toss with scallions, vinegar, sesame oil, and hot sauce until combined.
Per Serving: 123 calories; 8 g fat (1 g sat, 2 g mono); o mg cholesterol; 12 g

carbohydrate; 4 g protein; 5 g fiber; 485 mg sodium; 406 mg potassium
Sesame Roasted Mushrooms and Scallions
Category: V
HU: 2
Core: No
Servings: 6, about 2/3 cup each
February 19, 2007
EW Notes: Roasting brings out the natural sweetness of mushrooms. Here they are
paired with full-flavored sesame oil, ginger, garlic and scallions. Using a variety of mixed
mushrooms makes this dish special (and delicious). Serve with Ginger-Steamed Fish
with Troy's Hana-Style Sauce and rice noodles.
Em’s Notes: Delicious side dish with Asian flavors.
2 tablespoons toasted sesame oil

2 tablespoons reduced-sodium soy sauce
1 tablespoon grated fresh ginger
4 teaspoons rice vinegar
1 1/2 pounds mixed mushrooms, such as shiitake (stemmed), oyster and white, thickly
sliced
2 bunches scallions, cut into 2-inch pieces
1 tablespoon toasted sesame seeds (see Tip)

2. Combine oil, soy sauce, ginger, garlic, vinegar and pepper in a large bowl. Add
mushrooms and scallions and toss to coat. Transfer to a roasting pan.
3. Roast, stirring once or twice, until browned and cooked through, about 25 minutes.
Sprinkle with sesame seeds.
TIP: To toast sesame seeds, heat a small dry skillet over low heat. Add seeds and stir
constantly, until golden and fragrant, about 2 minutes. Transfer to a small bowl and let
cool.
NUTRITION INFORMATION: Per serving: 109 calories; 6 g fat (1 g sat, 2 g mono); 0 mg

cholesterol; 12 g carbohydrate; 5 g protein; 4 g fiber; 205 mg sodium; 606 mg potassium.
Nutrition bonus: Iron (25% daily value), Potassium (17% dv), Vitamin C (15% dv).
1 Carbohydrate Serving
Exchanges: 2 vegetable, 1 fat
Tangelo Pork Stir-Fry
Category: M
HU: 4.59
Core: (C+1)
Servings: 4
February 19, 2007
EW Notes: This stir-fry is complex with strips of tangelo zest and bright tangelo juice, a
little sunshine on a midwinter night. Tangelos, hybrids of tangerines and pummelos (or
grapefruit), are often labeled as minneolas or honeybells.
Em’s Notes: I enjoyed the citrus notes in this stir-fry. I would bump up the crushed red
pepper the next time for a little more heat.
2 tangelos, such as minneolas or honeybells

3 teaspoons toasted sesame oil, divided
1 pound pork tenderloin, trimmed of fat, cut into thin strips
2 medium shallots, thinly sliced
2 tablespoons minced fresh ginger
2 red bell peppers, thinly sliced
2 stalks celery, thinly sliced
2 tablespoons reduced-sodium soy sauce
1 tablespoon rice vinegar
1. Using a vegetable peeler, remove zest from tangelos in long strips. Cut the strips
lengthwise into very thin pieces. Cut the tangelos in half and squeeze enough juice from
them to get 1/2 cup.
2. Heat a large wok or skillet over medium-high heat. Swirl in 2 teaspoons oil, then add
pork and cook, stirring, until just cooked, 2 to 3 minutes. Transfer to a plate.
3. Add the remaining 1-teaspoon oil to the pan along with shallots, garlic, ginger,
crushed red pepper and the zest. Cook, stirring, for 1 minute. Add bell peppers and
celery and cook, stirring constantly, until crisp-tender, about 2 minutes. Stir in the
tangelo juice and soy sauce; bring to a simmer. Cook for 1 minute.
4. Whisk vinegar and cornstarch in a small bowl, then pour it into the pan along with the
pork and its juices. Cook, stirring often, until thickened and bubbling and the pork is
heated through, about 1 minute.
NUTRITION INFORMATION: Per serving: 226 calories; 8 g fat (2 g sat, 3 g mono); 63 mg cholesterol; 16 g carbohydrate; 25 g
protein; 3 g fiber; 329 mg sodium; 562 mg potassium.
Nutrition bonus: Vitamin C (220% daily value), Selenium (56% dv), Vitamin A (40% dv), Potassium (16% dv), Zinc (15% dv).
1 Carbohydrate Serving
Exchanges: 1/2 fruit, 1 vegetable, 3 lean meat
Jambalaya
Category: RP
Source: Cooking Light, January 2000 (modified)
HU: 5
Servings: 4
February 21, 2007
Quick & Easy
My Notes: Original CL recipe mixed everything together except the rice and shrimp, and
cooked for 7 minutes, then fold in rice and shrimp and cook another 6 minutes. I thought
the veggies should be sautéed first. Original recipe said it would yield 8 cups. I got
about 7.
1 tsp olive oil

1 cup chopped onion
1/2 chopped bell pepper
6 oz chicken andouille sausage, cut into 1/4 inch slices (I used Amy's)
1 Tbsp canned tomato paste (I used tube)
1 tsp dried basil
1 leaf bay leaf
Cajun seasoning to taste (1 to 2 tsp)
2 (14.5 oz) canned diced tomatoes
1/2 pound peeled and deveined medium shrimp
3 cup warm, cooked white rice
Hot sauce to pass (suggest Tabasco)
Heat olive oil in a Dutch oven over medium high heat. Sauté onion, bell pepper, celery
and garlic for 5 to 7 minutes or until veggies soften, stirring frequently. Add sausage;
sauté another 5 minutes, continuing to stir frequently. Add spices, tomato paste and
canned tomatoes; simmer about 10 to 12 minutes. Stir in shrimp, cook 6 minutes or until
shrimp are done. Remove from heat and gently fold in cooked, warm rice. Serve in
bowls with Tabasco.
Note: original recipe called for Cajun recipe stewed tomatoes. I used plain-diced
tomatoes and added my own Cajun spice to taste.
Spiced Spanish Almonds
Category: A
Source: Eating Well, April 2007
HU: 5.68
Core: No
Servings: 12 (about ¼ cup serving size)
February 22, 2007
EW Notes: Salty, sweet and laced with smoke – the perfect kind of almond for a party. If
any remain the next day, savor them over a salad topped with sliced ripe pears and
shaved Manchego cheese.
Shopping Tip: Spanish Marcona almonds have recently become more popular and more
available. They’re a little flatter than ordinary almonds, with a richer flavor. Always
skinned, most Marcona almonds have already been sautéed in oil and lightly salted
when you get them. For this recipe, select unsalted and oil-free nuts if you can, through
either will work well. Find them in specialty stores or online at tienda.com.
¼ C light brown sugar

2 t ground cumin
1 t hot paprika
1 t dried thyme
1 t kosher salt
¼ t cayenne pepper
1 large egg white
1 T water
1 pound (about 3 cups) Marcona or raw whole almonds
1. Preheat oven to 275°F. Coat a large rimmed baking sheet with cooking spray.
2. Whisk brown sugar, cumin, paprika, thyme, salt and cayenne in a large bowl. Whisk
egg white and water in a medium bowl until foamy. Add almonds and stir to coat, pour
through a sieve to drain off excess egg white. Transfer the almonds to the bowl of
spices; stir well to coat. Spread evenly on the prepared baking sheet.
3. Bake the almonds for 30 minutes. Stir, reduce the oven temperature to 200° and bake
until the almonds are dry and golden, about 30 minutes more. Let cool before serving,
about 20 minutes.

mg cholesterol; 12 g carbohydrate; 8 g protein; 5 g fiber; 99 mg sodium; 5 mg
potassium.
Nutrition bonus: Vitamin E (30% daily value)
Shrimp Creole
Category: FS
Source: Weight Watchers Online
HU: 6
Servings: 4
February 23, 2006
WW: We gave our creole extra sizzle by using hot, smoked Spanish paprika. If you can't
find it, use ground, smoked chili powder in its place.
Cindy's Notes: I used half shrimp and half scallops and a can of cajun tomatoes that
had corn and okra mixed in. I used cayenne pepper in place of half the black pepper to
add extra heat.
Ingredients
1 Tbsp. vegetable oil 1/8 tsp paprika, smoked, hot Spanish

1 Tbsp all-purpose flour variety
1 medium stalk celery, chopped 1/4 tsp dried basil
1 small onion(s), chopped 1/4 tsp dried oregano
1 medium garlic clove(s), minced 1/4 tsp table salt
1 medium green pepper(s), chopped 1/4 tsp black pepper
14 1/2 oz canned diced tomatoes, 1 pound shrimp, peeled and deveined
drained 2 Tbsp scallion(s), minced
2 Tbsp canned tomato paste 1 Tbsp parsley, Italian, fresh, minced
1/4 cup red wine 1 Tbsp fresh lemon juice
1 cup fat-free chicken broth 2 cup cooked brown rice
1 piece bay leaf
Instructions
Heat oil in a large skillet; stir in flour and cook over low heat, stirring occasionally, until
mixture is smooth, about 5 minutes. Stir in celery, onion, garlic and pepper; sauté 5
minutes. Add canned tomatoes, tomato paste, wine, broth, bay leaf, paprika, basil,
oregano, salt and pepper. Bring to a boil; reduce heat to low.
Stir in shrimp and simmer 5 minutes. Stir in scallions, parsley and lemon juice; simmer 1
minute. Remove bay leaf. To serve, spoon 1/2 cup of rice into each of 4 bowls and top
each with about 2 cups of shrimp creole.
Rosemary Shrimp Scampi Skewers
Category: FS
HU: 5
Servings: 2 (serving size: 3 skewers)
February 24, 2007
Quick & Easy
CL Notes: Threading olive oil-marinated shrimp on rosemary-branch skewers imparts a

subtle herb flavor to the dish and a fantastic scent to your table. Bamboo skewers also
work quite well. Serve with steamed haricots verts.
Waney Notes: My fear that the rosemary would overpower the shrimp was unfounded.
Quick and easy. I served with polenta cakes and a nice romaine salad. Would also
make a great salad addition. I grilled these on the outdoor grill, instead of a grill pan.
1 tablespoon dry white wine

1/8 teaspoon salt
18 large shrimp, peeled and deveined (about 3/4 pound)
Cooking spray
Lemon wedges (optional)
Combine first 6 ingredients in a zip-top plastic bag. Add shrimp to bag; seal and shake
to coat. Marinate in refrigerator 30 minutes, turning bag occasionally.
Working with 1 rosemary sprig at a time, hold leafy end of sprig in 1 hand. Strip leaves
off sprig with other hand, leaving 1/2 inch of leaves attached to leafy end of sprig.
Repeat procedure with remaining rosemary sprigs to make 6 rosemary skewers. Thread
3 shrimp onto each rosemary skewer.
Heat a grill pan over medium-high heat. Coat both sides of shrimp skewers with cooking
spray. Arrange 3 skewers on pan; cook 2 minutes on each side or until shrimp are done.
Remove from pan; keep warm. Repeat procedure with remaining skewers. Serve with
lemon wedges, if desired.
CARBOHYDRATE 2.4g
Asparagus with Anchovies & Garlic
Category: V
Source: Eating Well Website
HU: 2
February 24, 2007
Quick & Easy
EW’s Notes: Think bold Caesar-salad flavors meet asparagus. This preparation will kick
you in the taste buds with assertive garlic, spicy red pepper and rich, salty anchovy.
Eileen’s Notes: This was easy and tasty but next time I’ll add shallots and double the
crushed red pepper.

2 tablespoons minced garlic
2 bunches asparagus, tough ends trimmed, cut into 1-inch pieces
1 tablespoon water
2 teaspoons anchovy paste or 1 anchovy fillet, minced
Heat oil in a large skillet over medium-high heat. Add garlic and crushed red pepper and
cook, stirring constantly, until the garlic is fragrant, 30 seconds to 1 minute. Add
asparagus, water and anchovy; cook, stirring often, until the asparagus is tender-crisp,
5 to 6 minutes.
Per serving: 93 calories; 6 g fat (1 g sat, 4 g mono); 8 mg cholesterol; 6 g carbohydrate;

4 g protein; 2 g fiber; 466 mg sodium; 270 mg potassium. Nutrition bonus: Folate (42%
daily value), Vitamin A (25% dv), Vitamin C (15% dv). 1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 1 fat
Pork Tenderloin Kebabs
Category: M
Source: Cooking Light, March 2007
HU: 5.2
Core: + FP (Optional) - If you can sub or omit the pineapple juice and honey, then it's
core.
Servings: 8
Posted by: MRSCOUSCOUS
February 24, 2007
CL Notes: Pineapple stars in the marinade as well as the skewers. Serve these with
Mango Salsa and basmati rice.
My Notes: This was really yummy! I used cut pineapple from the POG's salad bar, and canned
pineapple juice. I marinated for closer to two hours. I used metal skewers and broiled
everything. It was excellent. Served with Success brown Rice (which I undercooked - can you
believe that? I had the timer going for something else and thought it was for the rice...DUH! So
much for Success) and Mango Salsa which I won't post since it's a very common recipe, and I'm
sure we have some iteration of it here.
Ingredients:
3/4 cup low-sodium soy sauce 1/2 teaspoon freshly ground black
1/4 cup honey pepper
1/4 cup pineapple juice 2 pounds pork tenderloin, trimmed and
1/4 cup fresh lime juice (about 2 limes) cut into 32 pieces
1 1/2 tablespoons grated peeled fresh 32 (1-inch) cubes fresh pineapple (about
ginger 1 medium)
1 tablespoon olive oil 16 (1-inch) pieces red onion (about 1
2 teaspoons minced garlic small)
1/4 teaspoon five-spice powder
Instructions:
Combine first 9 ingredients in a large zip-top plastic bag; add pork. Seal bag and
marinate in refrigerator 1 hour, turning occasionally.
Prepare grill.
Remove pork from bag, reserving 1/2-cup marinade. Thread 4 pork pieces, 4 pineapple
cubes, and 2 onion pieces alternately onto each of 8 (12-inch) skewers. Place kebabs
on grill rack coated with cooking spray; grill 10 minutes or until done, turning and
basting occasionally with reserved marinade.
Shrimp, Asparagus & Pesto Fettuccine
Main Dish
Eating Well April 2007
HU: 6
Serves: 4 (2 Cups per serving)
February 25, 2007
Quick & Easy, Kid Friendly
EW's Comments: The spring flavors of asparagus and pesto combine beautifully with
fettuccine and shrimp in a light and simple pasta dish that works for family or casual
entertaining.
Carrie's comments: This will be a regular repeater at our house. The kids loved it and
Dean and I liked being able to eat a pesto dish that won't put the pounds on. Great 30
minutes meal. I subbed clam juice for the white wine. I would love to try this with a
homemade pesto when the basil is growing this summer. I would also add all veggies
and fresh tomatoes from the garden. This could also be an easy pantry meal with any
leftover rotisserie chicken.
8 ounces whole wheat fettuccine

1 pound asparagus, trimmed and cut into 1 " pieces (about 4 cups)
1/2 cup sliced jarred roasted red peppers.
1/4 cup prepared pesto
2 teaspoons extra virgin olive oil
1 pound raw shrimp, peeled and deveined
1 cup dry white wine.
Bring a large pot of water to boil. Add fettuccine and cook for 3 minutes less than the
package directions. Add asparagus and continue cooking until pasta and asparagus are
just tender. Reserve 1/4 Cup of the cooking water, drain the pasta and vegetables and
return to pot. Stir in pesto and peppers, cover to keep warm.
Heat oil in a large skillet over medium heat. Add shrimp and cook, stirring occasionally,
until pink, about 3 minutes. Add wine, increase heat to high and continue cooking until
the shrimp are curled and the wine is reduced, about 3 minutes. Add the shimp to pasta,
toss to coat, and add the reserved cooking water. Season with pepper and serve
immediately.
303 cal; 8 g fat; 115 mg chol; 32g carb; 21 g protein; 6 g fiber; 284 mg sodium;
Giada’s Pizza Dough
Category: SW
Source: Bon Appetit, March 2007
Healthy Units: 3
Servings: 8 slices (12-14 inch pizza)
Posted by: andygrammy (Claudia)
Date: 2/25/07
B A Comments: This dough is easy to handle and will give you a crispy crust that's also
tender.
My Comments: Quick to make and very easy to handle. Great reviews on Epicurious. I
preferred it when I reduced the olive oil to 2 tbsp. Edges were crisper on the outside, but
puffy/slightly chewy on the inside. (per Recipe Builder, HU’s come out to 3 per slice,
either way.) I let the crust rise for about 20-30 minutes after placing in a ventilated pan,
then put on the toppings, (sparingly with the pizza sauce) and bake on the bottom rack
of a 500 degree oven, for about 12-15 minutes. There are several versions in the
magazine, including a dessert pizza. I just used my own ideas for toppings.
3/4 cup warm water (105°F to 115°F)

1 envelope active dry yeast
2 cups (or more) all purpose flour
1 teaspoon sugar
3/4 teaspoon salt
3 tablespoons olive oil (I liked it better with 2)
Pour 3/4 cup warm water into small bowl; stir in yeast. Let stand until yeast dissolves,
about 5 minutes.
Brush large bowl lightly with olive oil. Mix 2 cups flour, sugar, and salt in processor. Add
yeast mixture and 3 tablespoons oil; process until dough forms a sticky ball. Transfer to
lightly floured surface. KNEAD dough until smooth, adding more flour by tablespoonfuls
if dough is very sticky, about 1 minute. Transfer to prepared bowl; turn dough in bowl to
coat with oil. Cover bowl with plastic wrap and let dough rise in warm draft-free area
until doubled in volume, about 1 hour. PUNCH down dough. DO AHEAD Can be made
1 day ahead. Store in airtight container in refrigerator. ROLL out dough according to
recipe instructions. (Start in center of dough, working outward toward edges but not
rolling over them.)
Stir-Fried Szechuan Steak on Rice
(M) Meat
Source: Cooking Light, MARCH 2007
HU: 8
Servings: 4
Posted by CJMartin717(Cindy)
February 25, 2007
Quick & Easy
CL: Dark sesame oil has a distinctive nutty flavor and aroma. You can find it in the Asian
section of the grocery store or at specialty markets. Total time: 31 minutes.
Cindy's Note - I omitted the cilantro. This was delicious and very easy.
1 (3 1/2-ounce) bag boil-in-bag rice

1 (1-pound) flank steak, trimmed
1 teaspoon minced garlic (about 2 cloves)
1 teaspoon sugar
2 cups fresh sugar snap peas, trimmed (about 8 ounces)
3 tablespoons chopped dry-roasted peanuts
Cook rice according to package directions, omitting salt and fat. Set rice aside, and
keep warm.
Cut steak diagonally across grain into 1-inch-thick slices. Combine steak, garlic, and
pepper in a bowl; toss well to coat. Combine soy sauce, cornstarch, and sugar in a
small bowl, stirring with a whisk until smooth.
Heat oil in a large nonstick skillet over medium-high heat. Add sugar snap peas to pan,
and stir-fry 1 minute. Add meat mixture to pan, and stir-fry 2 minutes. Add soy sauce
mixture to pan; stir-fry 1 minute or until sauce is slightly thick.
Place about 1/2 cup rice on each of 4 plates; top each serving with about 1 1/4 cups
steak mixture. Sprinkle each serving evenly with 1 tablespoon chopped cilantro and 2
1/4 teaspoons chopped peanuts.
Yield: 4 servings

CARBOHYDRATE 31g
BANANAS IN BROWN SUGAR-RUM SAUCE
D (Dessert)
Source: Eating Well online
HU: 4
Servings 2
February 25, 2007
Quick & Easy
EW: Bananas cooked in a delectable brown-sugar-rum sauce make for a quick yet
impressive dessert.
Cindy's Note: I was out of rum (how did that happen?); so, I subbed Amaretto and
served this over coconut sorbet. I halved the recipe for one serving.
2 tablespoons brown sugar

1 teaspoon butter
1/2 teaspoon canola oil
2 tablespoons dark rum
1 teaspoon lime juice
2 small bananas, quartered
1/4 cup low-fat vanilla yogurt
Stir brown sugar, butter and oil in a medium skillet over medium heat until bubbling. Add
rum, lime juice and cinnamon and cook until slightly thickened. Add bananas and cook,
stirring, until tender. Divide between 2 bowls and top with a dollop of low-fat vanilla
yogurt.

cholesterol; 38 g carbohydrate; 2 g protein; 3 g fiber; 11 mg sodium; 399 mg potassium.
2 1/2 Carbohydrate Servings
Baguette
Category: Breads
Source: CL
HU's: 1 for 1/12 of a loaf
Servings: 24
Posted by: HomeschoolMel
Date: 2/26/07
CL Notes: A high baking temperature, a high ratio of water to solids, and a technique
called autolyse produce the baguette's characteristic airy interior and crunchy crust. Tip
for the home baker: As with any bread, resist the urge to add too much flour when
kneading and shaping the dough.
1 package dry yeast (about 2 1/4 teaspoons)

1 1/4 cups warm water (100° to 110°)
3 cups bread flour, divided (about 14 1/4 ounces)
1 teaspoon salt
Cooking spray
1 teaspoon cornmeal
1. Dissolve yeast in warm water in a large bowl, let stand 5 minutes. Lightly spoon flour
into dry measuring cups, level with a knife. Add 2 3/4 cups flour to yeast mixture, stir
until a soft dough forms. Cover and let stand 15 minutes. Turn dough out onto a lightly
floured surface; sprinkle evenly with salt. Knead until the salt is incorporated and the
dough is smooth and elastic (about 6 minutes); add enough of the remaining flour, 1
tablespoon at a time, to prevent dough from sticking to hands (dough will feel slightly
sticky).
2. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and
let rise in a warm place (85°), 40 minutes or until doubled in size. (Gently press two
fingers into dough. If an indentation remains, the dough has risen enough). Punch down
dough; cover and let rest 5 minutes. Divide in half. Working with one portion at a time
(cover remaining dough to prevent drying), roll each portion on a floured surface into 12-
inch rope, slightly tapered at ends. Place ropes on large baking sheet sprinkled with
cornmeal. Lightly coat dough with cooking spray, and cover; let rise 20 minutes or until
doubled in size.
4. Uncover the dough. Cut 3 (1/4-inch-deep) diagonal slits across top of each loaf. Bake
at 450° for 20 minutes or until browned on bottom and sounds hollow when tapped.
Calories 53; Fat 0.2g; Protein 2.1g; Carb 11.2g; Fiber 0.5g; Chol 0mg; Iron 0.8mg;
Sodium 97mg; Calc 1mg.
Chunky Beet, Potato and Beef Soup (Borscht)
Category: Soups/Stews
Source: Reader's Digest Eat Well Stay Well Cookbook
HU's: 7
Servings: 4
Posted by: HomeschoolMel
Date: 2/26/07
RD's Notes: Here's a healthy, hearty version of borscht, the famous eastern European
beet soup. You can make it ahead of time and reheat it.
My notes: The portion size is very generous. I used frozen, sliced beets from our garden
- they kept their texture perfectly and I was glad to discover that I can cook, slice and
freeze beets for a mid-winter favorite.

6 scallions, thinly sliced
2 1/2 pounds fresh beets, peeled and cut into 1/2-inch cubes
3/4 pound all-purpose potatoes, peeled and cut into 1/2-inch cubes
2 carrots, thinly sliced
1/4 cup red wine vinegar
4 teaspoons sugar
1 teaspoon salt
1/4 teaspoon pepper
3/4 pound well-trimmed beef sirloin, cut into 1/4-inch chunks
1/4 cup reduced-fat sour cream
1. In a large saucepan, heat the oil over moderate heat. Add the scallions and garlic,
and saute for 2 minutes or until the scallions are tender.
2. Add the beets, potatoes, carrots, vinegar, sugar, salt, pepper and 4 1/2 cups water.
Bring to a boil, reduce the heat and simmer, covered for 30 minutes, or until the beets
and potatoes are tender. Add the beef and cook for 3 minutes or until just cooked
through. Serve topped with a dollop of sour cream.
Calories 335; Fiber 5g; Protein 24g; Fat 8g; Chol 57mg; Sodium 765mg.
Chicken Breasts with Garlic and Parsley
Category: Poultry, Quick & Easy
Source: Jacques Pepin, Fast Food My Way
Healthy Units: 6
Servings: 4
Posted by: MissVN
Notes: I used chicken cutlets and didn't cube them, I just cooked them a little longer.
This could not have been easier or faster to prepare.
Ingredients
1 1/2 pounds boneless skinless chicken breast, cubed

2 tablespoons Wondra® Quick-mixing flour
1/2 teaspoon salt
1/2 teaspoon fresh ground black pepper
1 tablespoon chopped garlic
3 tablespoons parsley, finely chopped
1 medium lemon, quartered
Instructions
1. Dry the chicken cubes with paper towels and toss them with the flour, salt and pepper
in a bowl.
2. Heat the oil in a 12-inch skillet over high heat until very hot but not smoking, add the
chicken cubes, and cook in one layer, turning occasionally, for about 3 1/2 minutes.
3. Meanwhile, combine the garlic and parsley in a small bowl. Add the butter and
parsley mixture to the skillet and saute for 1 minute longer, shaking the skillet
occasionally to coat the chicken.
4. To serve, divide among four plates, add a wedge of lemon to each plate, and serve
within 15 minutes.
Turkey-Jasmine Rice Meatballs with Baby Bok Choy
Source: Cooking Light, Nov. 2004
HU: 5
Servings: 6
CL Notes: use a boxgrater to shred the ginger. Waney notes: sub 1 cup of leftover jasmine rice.
Meatballs:
1 c. water
1/3 c. uncooked jasmine rice or other long grain white rice
1/4 c. dry breadcrumbs
1/4 c. chopped green onions
3/4 t. salt
1/4 t. freshly ground black pepper
1 1/4 pounds ground turkey
2 large egg whites
Cooking spray
Bok choy:
6 baby bok choy (about 1 1/3 pounds) (can sub regular)
2 t. vegetable oil
1/4 c. chopped green onions
1 T. shredded peeled fresh ginger
1 c. water
3/4 c. fat-free, less-sodium chicken broth
3 T. low-sodium soy sauce
1 1/2 t. sugar
1/2 t. crushed red pepper
1 1/2 T. dry sherry
2 t. cornstarch
To prepare meatballs, bring 1 c. water to a boil in a small saucepan. Stir in jasmine rice; reduce heat, and
simmer 15 minutes or until rice is almost tender. Drain; cool. Combine rice, breadcrumbs, and next 6
ingredients (through 1 garlic clove). Shape mixture into 18 meatballs.
Heat a large nonstick skillet over medium-high heat; coat pan with cooking spray. Add meatballs; cook 5
minutes, browning on all sides. Cover and reduce heat to medium; cook for 10 minutes or until done,
turning often. Remove from heat; keep warm.
While the meatballs cook, prepare bok choy. Cut each bok choy in half lengthwise. Rinse under cold
running water; drain well. Arrange bok choy in a steamer basket, overlapping pieces.
Heat oil in a Dutch oven over medium-high heat. Add 1/4 c. onions, ginger, and 1 garlic clove; sauté 30
seconds. Place steamer basket in pan. Combine water and next 4 ingredients (through red pepper); pour
over bok choy. Bring to a boil; cover, reduce heat, and steam over medium-low heat 20 minutes or until
bok choy is tender, rearranging bok choy after 10 minutes. Remove the bok choy and steamer basket
from pan; cover and keep warm. Combine sherry and cornstarch; add to pan. Bring to a boil; cook 1
minute or until slightly thick.
serving size: 3 meatballs, 2 bok choy halves, and 3 T. sauce

CALORIES 251 (35% from fat); FAT 9.8g; FIBER 1.9g
ADOBO-RUBBED PORK TENDERLOIN WITH BLACK BEAN PICO DE GALLO
Source: Self Magazine
Hus: 5
Serves: 4
February 27, 2007
From Red Mountain Spa in St. George, Utah. Give lean pork tenderloin a rubdown with
executive chef Jim Gallivan's potent adobo chile mix. The spicy bean salsa topper adds
fiber but not a lick of fat.
Pork
6 tbsp paprika
2 tbsp freshly ground black pepper
2 tbsp coarse salt
1 tbsp chili powder
2 tbsp brown sugar
3 pinches cayenne pepper
24 oz pork tenderloin, trimmed, cut into 3- to 4-oz pieces
1/2 cup arugula, loosely packed
Pico de gallo
2 cups cooked black beans
4 medium tomatoes, diced
1/2 cup diced red onion
2 tbsp minced jalapeño pepper
2 tbsp fresh lemon juice
1 tbsp chili powder
1/4 tsp salt
For pork: Preheat oven to 350°F. In small bowl, mix paprika, black pepper, salt, chili
powder, sugar, and cayenne. Rub both sides of each tenderloin piece with spice
mixture. Preheat oven-safe skillet over medium-high heat and pan-sear pieces until
golden brown on both sides. Transfer to oven until done (6 to 8 minutes for each inch of
thickness).
To make pico de gallo, mix all ingredients. Serve 1/2 cup over tenderloin.
Nutritional analysis per serving: 246 calories, 9 g fat (3 g saturated fat), 17 g

carbohydrates, 26 g protein, 5 g fiber
Ginger Chicken Delight
Source Woman’s Day Magazine
HUs: 6.5
Serves: 4
February 27, 2007
Kid Friendly
This is an old favorite from Woman’s Day many years ago, my DD’s favorite dish when
she was a little girl. This recipe is quick, easy, versatile, ready in 20 minutes and
delicious. I serve this with steamed rice and mixed Asian veggies. You can sub chicken
breasts for the thighs, use fresh or powdered ginger and garlic, and any fruit juice you
have on hand.
6 boned and skinned chicken thighs (about 1 ½ lbs)

1/3 cup flour
1 T vegetable oil
½ cup fruit juice (such as orange, apple, or pineapple)
2T honey
2 T light soy sauce
1 T grated fresh ginger or ½ tsp ground
2 tsp minced fresh garlic or ½ tsp powder
Slice each thigh into 2 long pieces. Shake chicken pieces and flour in a closed plastic
bag to coat.
Heat oil in large non-stick skillet over medium high heat. Cook chicken 3-4 minutes per
side until lightly browned outside but still pink in center.
Mix juice, honey, soy sauce, ginger and garlic. Pour over chicken. Cook, stirring a few
times, 1-2 minutes until chicken is no longer pink in center and sauce thickens slightly (if
sauce becomes too thick, stir in up to ¼ cup water.
Per serving: 291 calories, 9 grams fat.

Double-Chocolate Icebox Cookies
Category: Desserts
Vegetarian Times, May, 2005
Makes 24 Cookies
HU Per Cookie: 1.5
Posted by DebMj1
February 28, 2007
VT Notes: Look out! These are addictive. As with all icebox cookies, the dough can be
made ahead and kept in the refrigerator for several days.
Deb's Notes: I followed the recipe until I came to the drizzling chocolate. 4 ounces
would be way too much! I used an ounce of bittersweet mixed with an ounce of
semisweet and it was perfect. These ARE really addictive!
3/4 cup unbleached all-purpose flour

1/4 cup unsweetened cocoa powder
1/4 tsp. baking soda
1/8 tsp. salt
4 Tbs. unsalted butter, softened
1/3 cup granulated sugar
1/3 cup light brown sugar
1 large egg white
1 tsp. vanilla extract
4 oz. chopped semisweet chocolate, melted (I cut this back to 2 ounces and used a
combination of bittersweet and semisweet chocolate - see notes)
Mix flour, cocoa, baking soda and salt in medium bowl. Set aside.
Using electric mixer on medium speed, beat butter and both sugars in large bowl until
light and fluffy, 2 to 3 minutes. Beat in egg white and vanilla. Add dry ingredients, and
beat until dough is formed.
Turn dough out onto sheet of wax paper, and shape into 6-inch log. Wrap log in wax
paper, and freeze 1 to 3 hours, until very firm, or refrigerate overnight.
Preheat oven to 350F. Grease two baking sheets. Cut log into 24 1/4-inch slices, and
place slices 1 inch apart on prepared baking sheets. Bake 8 to 10 minutes, or until set.
Remove from sheets, and cool on wire racks.
Using fork, drizzle melted chocolate over cooled cookies in zigzag pattern. Let
chocolate set.
Roasted Cauliflower with Browned Butter
Cooking Light March, 2007
Servings: 4
HU: 1
Posted by DebMj1
February 28, 2007
Deb's Notes: Really good flavor, but I think it needs more browned butter than the recipe
originally called for. I used 1 1/2 Tbsps of butter and it seemed about right. Adds 1/2
point to each serving.
CL Notes: Roasted cauliflower has a savory caramelized crust and is tender and
creamy inside. The roasting process coaxes maximum flavor from the cauliflower.
6 cups cauliflower florets (about 1 head)

Cooking spray
1/4 teaspoon salt
2 teaspoons butter (I used 1 1/2 Tbsps)
Arrange cauliflower in a single layer on a baking sheet coated with cooking spray. Coat
cauliflower with cooking spray; sprinkle with salt and pepper. Bake at 400° for 25
minutes, turning cauliflower twice.
Melt butter in a small skillet over medium heat; cook 3 minutes or until lightly browned.
Combine cauliflower and browned butter in a bowl, and toss gently to coat.

CARBOHYDRATE 7.5g
Cider-Brined Porkchops
Main Dish
Eating Well April 2007
HU: 6
Servings: 4
Posted by: Scarehair (Carrie)
February 28, 2007
EW's Comments: Once brined, these chops can be pan-fried, broiled or grilled. The main caution here is to not
overcook them. Brining (soaking in a salt solution) helps keep the chops firm and juicy, but even brining will not
prevent dry hard chops if overcooked. Bone-in rib chops at least 1-inch thick are the best choice for this recipe, and
each one is typically large enough to feed two people. Using the thicker chops and dividing them before serving is
much better than trying to cook super-thin chops, which can easily be overcooked before they are brown on the
outside.
Carrie's comments: I used thin chops AND left them cooking much longer in the sauce before DH made it home from
work. They were juicy and fabulous. The fresh sage really stands out in this. I used much more sage, ginger and
pepper than called for. DH and I loved the apples and onions in every bite.
Cider Brine:
2 Cups apple cider
1 Cup water
1/4 Cup kosher salt
1/4 Cup honey
1/8 tsp ground cinnamon
2 Cups ice
Chops & Sauteed Apples:

2 bone-in pork rib chops (about 1 3/4 lbs, 1 1/4" thick), trimmed of fat
1 tsp chopped fresh sage (I used at least a Tablespoon)
1 teaspoon fresh ground pepper
1/4 teaspoon ground ginger, divided
1 teaspoon butter
1/2 Cup thinly sliced onion
1/2 Cup white wine (sub extra cider if you want)
1 tart apple, peeled and thinly sliced
1/2 Cup apple cider
1. To prepare cider brine: Pour cider and water into a bowl (I poured it directly into a gallon ziploc) and stir in salt until
dissolved. Stir in honey and cinnamon until the honey is dissolved. Add ice and check to see that the mix registers 45
degrees or lower on an instant read thermometer.
2. To prepare chops & apples: Place chops in a large sealable bag. Carefully add the brine to the bag, seal, and place
in a bowl to prevent spills. Refrigerate for at least 3 hours and up to 8 hours.
3. Combine sage, pepper and 1/8 tsp ginger in a small bowl. Remove chops from brine (discard bag and brine).
Sprinkle both sides of the chops with the sage mixture.
4. Heat a large heavy skillet over medium heat. Add oil and the chops. Cook until lightly browned, 2-3 minutes per
side. Transfer chops to a plate.
5. Melt butter in the pan. Add onion, stir to coat, cover and cook, stirring often, until starting to turn translucent and
brown, 2-3 minutes. Add wine and stir, scraping up any browned bits; cook for 1 minute. Stir in apple, apple cider, and
1/8 tsp ginger; bring to a boil. Nestle the chops in the sauce, reduce heat to a simmer, cover and cook for 3 minutes
(this is where I extended cooking time while waiting for DH to come home). Turn the chops, cover and cook until an
instant read thermometer registers 145 degrees, 3-5 minutes. Transfer chops to a warm platter and tent with foil.
Bring the sauce in the pan to a boil and cook until it is syrupy, 3-4 minutes. Spoon the sauce over the chops and
serve.
260 calories; 12 g fat; 74 mg cholesterol; 8 g carbs; 22 g protein; 1 g fiber; 369 mg sodium; 490 mg potassium
Curry-Crumbed Pork Chops
Category: Pork
Source: Cooking Pleasures Feb/Mar 2007 (via Let's Get Cooking Newsletter)
HU: 6 with my changes
Serves 2
February 28, 2007
My notes: I used nonfat yogurt, boneless center cut pork chops, 1-1/2 tsp curry and only
2 tsp canola oil, making this 6 points (266 calories/10g fat/1g fiber).
3/4 cup plain yogurt

1 tsp dry mustard
1/4 tsp salt
1/4 tsp pepper
3 Tbsp thinly sliced green onion
2 bone-in center cut rib pork chops (3/4 inch thick)
1 Tbsp canola oil
1/3 cup panko
1 t curry powder
1. Heat oven to 375. Combine yogurt, mustard, salt and pepper in small bowl. Reserve
1/4 of the yogurt mixture' stir green onion into the remaining yogurt mixture. Brush
reserved yogurt mixture onto both sides of pork chops.
2. Heat oil in large nonstick skillet over medium high heat until hot. Cook pork 4-6
minutes or until golden brown, turning once. Remove pork, place on foil-lined baking
sheet.
3. Combine panko and curry powder, stir into drippings in skillet. Spread over top of
pork.
4. Bake 8-12 minutes or until pork is pale pink in center. Serve with yogurt sauce.
Per serving (as written): 310 calories, 16 g fat, 1 g fiber.

Caribbean-Style Black Bean Soup
Source: Fix It and Forget It Lightly
HU: 1.5
Core: Yes
Servings: 8
February 28, 2007
Em’s Notes: I thought that the servings were too small and made this into 4 servings. At
4 servings the HU’s increase to 4 per serving. I stayed with 1T of sour cream on each
serving and used sherry vinegar in the soup.
1 lb. dried black beans, washed and stones removed

3 onions, chopped
1 green bell pepper, chopped
¾ C lean cubed ham
1 T olive oil
1 T ground cumin
2 t dried oregano
1 t dried thyme
1 t salt
½ t black pepper
3 C water
2 T vinegar (I used sherry vinegar)
½ C fat-free sour cream (I used ¼ C of the fat-free sour cream)
Fresh chopped cilantro
Soak beans overnight in 4 quarts of water. Drain.
Combine soaked beans, onions, green pepper, garlic, ham, oil, cumin, oregano, thyme,
salt, pepper, and 3 cups fresh water. Stir well.
Cover, cook on low 8-10 hours, or on high for 4-5 hours.
For a thick soup, remove half of the cooked bean mixture and puree until smooth in a
blender or mash with potato masher. Return to cooker. If you like a soupier soup, leave
as is.
Add vinegar and stir well.
Serve soup with 1T sour cream in the middles of each individual serving, topped with
fresh cilantro.
CALORIES 100; FAT 3.0g (sat 0.5g); PROTEIN 5g; CHOLESTEROL 5mg; SODIUM 880mg;
FIBER 4g; CARBOHYDRATE 14g
Vegetable Udon Sauté
HU: 6
Core: No
Servings: 4
February 28, 2007
Moosewood Notes: This savory dish of noodles and vegetables is welcome any time of the year. If
asparagus is not in season, substitute a green vegetables such as broccoli, snow peas or green beans.
1 oz. dried shiitake mushrooms

2 T dry sherry or sake
2 T soy sauce
2 C water
1 medium onion
2 red or yellow bell peppers (or 1 of each) [I used one of each]
1 lb. asparagus
2 t dark sesame oil
2 t grated fresh ginger root
½ lb. udon noodles or linguine
2 t cornstarch, dissolved in 1T cold water
2 or 3 scallions, sliced on the diagonal
In a small saucepan, combine the shiitake mushrooms, sherry or sake, soy sauce, and water. Bring to a
boil, then lower the heat, cover and simmer for 15 minutes. Set aside to cool.
Meanwhile, bring 3 quarts of water to a boil in a large pot.
While the shiitake simmer and the water heats, peel and thinly slice the onion. Seed the peppers and slice
into long thin strips. Snap off and discard the tough ends of the asparagus and diagonally slice the spears
and tender stalks into 2-inch pieces.
Drain the shiitake and reserve the stock. Slice off and discard the shiitake stems and thinly slice the caps.
In a nonstick skillet, sauté the onions in the oil for 5 minutes. Stir in the peppers, shiitake caps, and ginger
and cook until the vegetables are just tender, 5 to 10 minutes. Stir occasionally, adding some of the
reserved shiitake stock if needed.
When the pot of water is boiling, ease in the asparagus and cook just until tender, about 3 minutes.
Remove them with a sieve or slotted spoon and set aside. Then cook the udon noodles in the boiling
water for 7 to 10 minutes, until al dente. Drain and rinse the noodles with cold water to remove the excess
starch. (If using linguine, rinsing is not necessary.)
Add the remaining shiitake stock and the dissolved cornstarch to the vegetables and simmer until the
sauce thickens. Stir in the asparagus and the cooked noodles and gently toss to coat and heat the
noodles. Sprinkle with the scallions and serve.
CALORIES 313; FAT 5.3g (sat 0.9g, poly 1.9, mono 1.6g); PROTEIN 12.3g; CHOLESTEROL 49mg;
SODIUM 424mg; FIBER 3.8g; CARBOHYDRATE 56.4g
Another Shepherd’s Pie
HU: 4
Core: C+0.5
Servings: 6
March 3, 2007
Moosewood Notes: On damp chilly nights, this hearty casserole is especially welcome.
Although the recipe may seem complicated at first, it actually breaks down into 3 easy
pieces: the mashed potatoes, the vegetable layer, and the mushroom gravy.
If you like, you can make the casserole ahead and bake it later. Once the mashed
potatoes and the vegetables are layered in the baking dish, it will keep fine, covered
and refrigerated, for several days. Later just make the mushroom gravy while the
casserole bakes and you have a fancy dinner in no time.
When you cook the potatoes, cover them generously with water, since you will need
about 3 cups of potato stock later in the recipe.
Em’s Notes: I chose to mix the mushroom gravy into the vegetable layer and bake this
more traditionally with the garlic-mashed potatoes on top. It was delicious and very
filling.
Mashed Potatoes:
5 C peeled, cubed potatoes (I left the peel on, as I prefer my mashed potatoes that way)
4 cloves garlic, peeled

½ to 1 t salt
Vegetable Layer:
1 ½ C chopped onions
2 t canola oil
1 C peeled sliced carrots (about ½” thick)
3 C cored and sliced cauliflower (I cored and broke into small florets)
1 C diced red or green bell peppers (I used green)
½ C kasha
¼ C dry red wine or sherry (I used red wine)
2 t dried dill (this looks like a lot, but you need it)
½ t dried marjoram
1 T soy sauce
Salt and pepper to taste
Another Shepherd’s Pie (continued)
Mushroom Gravy:
5 C sliced mushrooms (about 12 ounces)
1/3 C dry sherry (I used red wine)
1 ½ T soy sauce
¾ t dried marjoram
2 ½ T cornstarch dissolved in 2 T cold water
Ground black pepper to taste
In a sauce pan, combine the potatoes, garlic, salt in about 5 C of water, cover and bring
to a boil. Simmer until potatoes are tender, about 15 minutes.
While the potatoes cook, in a large non-stick skillet, sauté onions in the oil for 5 minutes,
stirring frequently. Add the carrots and cauliflower, cover, and sauté for another 5
minutes. Stir in bell pepper, kasha, wine or sherry, dill marjoram, and soy sauce.
Drain and set aside the cooked potatoes, reserving the potato stock, which you will
need for the kasha, for mashing the potatoes and the gravy. Add 1 ½ C of the potato
stock to the vegetables and kasha, cover, and simmer for about 10 minutes, until tender.
Add salt and pepper to taste.
Meanwhile, mash the potatoes in a large bowl with about ½ C of their stock. Evenly
spread the mashed potatoes on the bottom of a lightly oiled or sprayed 8X12-inch
baking dish. Layer the vegetable and kasha mixture on top. Bake, uncovered, for 15
minutes.
While the casserole bakes, combine the mushrooms, sherry, soy sauce, marjoram and
1 ½ C of the reserved potato stock in a saucepan and simmer until the mushrooms
soften and release their juices, about 10 minutes. Whisk the dissolved cornstarch into
the gravy and stir continuously for a few more minutes, until it thickens. Add pepper to
taste.
To serve, cut the shepherd’s pie into 6 pieces and ladle some gravy on top of each
serving. Garnish with parsley or scallions, if desired.
CALORIES 227; FAT 2.6g (sat 0.4g, poly 1.3, mono 0.5g); PROTEIN 6.2g;
Feta-Topped Chicken with Orzo
Category: Main Meals/Poultry
Source: The One-Dish Chicken Cookbook
HU: 8
Core: No
Servings: 4
Posted by: MRSCOUSCOUS (Lesley)
3/3/07
My notes: This was incredibly easy! The original recipe calls for bone-in/skin-on chicken
breasts, but the boneless/skinless worked out just fine. I probably used 1.5 tsp of feta
per chicken breast, which was plenty. I bet that saved a point or two. I suppose that this
could be made Core by using FF feta and brown rice…I’m not sure how to adjust the
cooking time, though.
Ingredients:
1 14.5 ounce can diced tomatoes, in juice
1 large garlic clove, minced
pinch cayenne pepper
pinch cinnamon
1 cup low-sodium chicken broth
1 cup orzo
4 4 ounce boneless skinless chicken breast
1/4 teaspoon salt
3 ounces crumbled feta cheese
Instructions:
Heat oven to 400. Spray a 12x8 inch baking dish with cooking spray.
Stir the tomatoes and their juice, the green onions, garlic, oregano, cinnamon and
cayenne together in a medium bowl. Stir in the chicken broth. Spread orzo over the
bottom of the prepared pan; pour tomato mixture over the orzo. Stir to combine. Top
with the chicken; drizzle chicken w/ olive oil. Season with salt and pepper. Bake for 30
minutes. Sprinkle the feta over the top of the chicken; bake for an additional 15-20
minutes, or until chicken is no longer pink in the thickest portion when cut with a knife.
Serve.
Nutritionals: 402 Calories; 11g Fat (24.2% calories from fat); 39g Protein; 39g Carbohydrate; 3g Dietary Fiber; 85mg
Cholesterol; 469mg Sodium. Exchanges: 2 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat.
Filet Mignon with Sherry Mushroom Sauce
Category: Main Meals/Beef
Source: Cooking Light, March, 2007
HU: 5
Core: No
Servings: 4
3/3/07
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)

1/2 teaspoon salt
2 teaspoons butter, divided
1 1/2 cups presliced mushrooms
2 tablespoons chopped shallots
1/2 cup fat-free, less-sodium beef broth
1/4 cup dry sherry
2 teaspoons water
Sprinkle beef with salt and pepper. Melt 1 teaspoon butter in a large nonstick skillet over
medium-high heat. Add beef to pan; cook 3 1/2 minutes on each side or until desired
degree of doneness. Remove beef from pan; keep warm.
Melt remaining 1 teaspoon butter in pan. Add mushrooms, shallots, and garlic to pan;
sauté 3 minutes. Stir in broth and sherry. Combine cornstarch and 2 teaspoons water in
a bowl, stirring until smooth. Add cornstarch mixture to pan; bring to a boil. Cook 1
minute, stirring constantly.
Yield: 4 servings (serving size: 1 steak and about 1/4 cup sauce)

Fettuccine with Bacon, Peas and Parmesan
Category: Rice/Pasta/Grains
Source: Cooking Light, March, 2007
HU: 6
Core: No
Servings: 4
3/3/07
CL Notes: Garlic bread and green salad will complete the menu with this quick pasta toss.
Shake a dash of red pepper flakes over the dish for just a hint of heat.
My Notes: I WOULD STRONGLY SUGGEST RESERVING ONLY ¼ C. OF THE PASTA

WATER!! The one reviewer on CL.com said they thought ¾ c. might have been a misprint, so I
cut back to ¼ c. and add more if you need it. This was good….very mild sauce, but that lets the
bacon taste come through. I used De Cecco whole wheat linguini instead of the fresh fettuccine,
which may or may not have saved me a point or two. I would make this in a BIG skillet so that
you have room to combine the pasta and sauce.
1 (9-ounce) package fresh fettuccine pasta

2 slices smoked center-cut bacon
1 tablespoon chopped fresh thyme
1/2 cup frozen green peas
1/3 cup half-and-half
2 teaspoons butter
1/2 teaspoon salt
1/4 cup shredded Parmesan cheese
Cook pasta according to package directions, omitting salt and fat. Drain pasta, reserving 3/4 cup
cooking liquid.
Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan,
reserving drippings in the pan; crumble. Add 1/2 cup chopped onion, bottled minced garlic, and
chopped fresh thyme to drippings in pan; sauté 2 minutes. Stir in green peas; sauté 1 minute.
Add green onions to pan; sauté 1 1/2 minutes. Add pasta, reserved cooking liquid, and half-and-
half to pan; cook 1 minute or until thoroughly heated, tossing to combine. Remove from heat.
Add butter, salt, and pepper to pan; toss until butter melts. Sprinkle with crumbled bacon and
Parmesan cheese.

CARBOHYDRATE 43.1g
Slow-Roasted Rosemary-and-Garlic Chicken
HU: 4
Servings: 6
Date: March 4, 2007
CL Notes: You'll need at least at 4-quart slow cooker to cook the whole bird. It also
cooks nicely in the larger, oval-shaped cooker.
My notes: This was special company good! served with mashed potato casserole and
green beans with bacon balsamic viniagrette from the Complete Cooking Light, 5 star
meal!

2 tablespoons chopped fresh rosemary
1 (5- to 6-pound) roasting chicken
5 garlic cloves
Combine minced garlic and chopped rosemary. Remove and discard giblets and neck
from chicken. Rinse chicken with cold water; pat dry. Trim excess fat. Starting at neck
cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing
between skin and meat. Rub garlic mixture under loosened skin over breast and
drumsticks. Place 5 garlic cloves and rosemary sprigs into the body cavity. Place
chicken, breast side down, in an electric slow cooker. Cover with lid; cook on high heat
for 1 hour. Reduce heat setting to low; cook 7 hours. Remove chicken from slow cooker,
reserving drippings. Discard skin from chicken.
Place a zip-top plastic bag inside a 2-cup glass measure. Pour drippings into bag; let
stand 10 minutes (fat will rise to the top). Seal bag; carefully snip off 1 bottom corner of
bag. Drain drippings into a small saucepan, stopping before fat layer reaches opening;
discard fat. Add orange juice and vinegar to saucepan; bring to a boil. Reduce heat;
simmer 10 minutes.
Yield: 6 servings (serving size: 3 ounces chicken and 1/3 cup sauce)
25g; CHOLESTEROL 76mg; CALCIUM 27mg; SODIUM 74mg; FIBER 0.2g; IRON
Mashed Potato Casserole
Source: Complete Cooking Light
HU: 5
Servings: 6
Date: March 4, 2007
Waney Notes: it took 42 minutes for the casserole to look puffy and brown. I also added
some additional salt.
2 pounds baking potatoes, peeled and cut into 1-inch pieces

1 (8 oz) tub fat-free cream cheese (i used block)
1 cup low-fat sour cream
1/2 tsp. garlic powder
1/4 tsp. salt (i used 1/2 tsp)
1/4 tsp. black pepper (i used white)
cooking spray
1 T. butter or stick margarine, melted
1/2 tsp. paprika
Preheat oven to 350. Place potato in a saucepan, add water to cover. Bring to a boil;
cover, reduce heat, and simmer 15 minutes or until tender. Drain.
Combine potato, cream cheese and next 4 ingredients in a bowl. Beat at medium speed
of a mixer for 2 minutes or until smooth. Spoon into an 11 x 7 inch baking dish coated
with cooking spray. Drizzle melted butter over top. Sprinkle with paprika. Bake,
uncovered at 350 for 30 minutes. Serving size: 1 cup.
Cal: 223 (28% from fat); 7 g. fat; 2.6 g. fiber

Black & White Tuna with a Wasabi-Soy Glaze
Source: Deb's creation
HU: 5 per serving
Servings: 3
Posted by DebMj1
March 5, 2007
Quick & Easy
Deb's Notes: This is a cross between the Sesame-Crusted Tuna with Wasabi-Ponzu
Sauce from CL, and a fantastic tuna dish from our favorite restaurant, the Apollo Grill.
10 ounces ahi tuna

2 Tbsps. low sodium soy sauce
1/2 tsp wasabi paste
1/4 tsp. packed brown sugar
1 1/2 Tbsps. white sesame seeds
1 1/2 Tbsps. black sesame seeds
1 tsp. vegetable oil
Combine soy sauce, wasabi and brown sugar and marinate tuna in mixture for at least
10 minutes. Combine black and white sesame seeds on a plate. Remove tuna from
marinade and dredge in sesame seeds.
Heat oil over medium-high heat until hot. Add tuna and cook on each side for 3 minutes
for medium or until desired degree of doneness.
.
Risotto with Wild Mushrooms and Asparagus
Category: Rice/Pasta or Vegetarian
HU: 5.0
Servings: 6
Posted by DebMj1
March 5, 2007
Deb's Notes: I halved this recipe when I made it and it required an extra 1/2 cup of
chicken stock to cook sufficiently. I'm guessing the stock called for when making the full
recipe would be sufficient. I may try a sub for the dried chanterelles next time because
they were *gasp* $5.00 for 1/2 ounce. It looks like hedgehog mushrooms are often used
as a sub, and porcini are also a possibility. This would be wonderful served with a
carved tenderloin and salad, or you can just eat it as a vegetarian main dish as I did.
1/2 oz. dried chanterelle mushrooms

8 sundried tomatoes, packed without oil
2 cups boiling water
2 cups (2-inch) sliced asparagus (about 3/4 pound)
3 cups fat-free, low-sodium chicken broth
1 1/2 Tbsps. oil
1/3 cup finely chopped shallots
8 ozs. cremini mushrooms, sliced
1 1/2 cups uncooked Arborio or other short grain rice
1/4 tsp. salt
1/4 tsp. black pepper
2 Tbsps (1/2 ounce) grated Parmigiano-Reggiano or fresh Parmesan cheese
2 Tbsps. chopped fresh parsley
Combine first 3 ingredients in a bowl; cover and let stand 30 minutes or until soft. Drain in a
colander over a bowl, reserving 1 cup soaking liquid. Chop tomatoes and chanterelles; set
aside.
Steam asparagus, covered, 3 minutes or until crisp-tender; set aside.
Bring reserved soaking liquid and broth to a simmer in a medium saucepan (do not boil). Keep
warm over low heat.
Heat oil in a large nonstick skillet over medium heat (I used a saucepan). Add shallots, garlic
and cremini mushrooms; saute 6 minutes or until tender. Stir in chanterelles, tomatoes, wine,
salt and pepper; cook 2 minutes or until wine is nearly absorbed. Stir in 1/2 cup broth mixture;
cook 3 minutes or until liquid is nearly absorbed, stirring constantly. Add remaining broth
mixture, 1/2 cup at a time, stirring constantly until each portion of broth mixture is absorbed
before adding the next portion (about 25 minutes total). Add asparagus and cheese, and cook 1
minute. Remove from heat; sprinkle with parsley. Serve immediately.
Cauliflower Gruyére au Gratin
Source: MealsForYou.com
HU's: 2 per serving
Servings: 6
Posted by: Aimster04
3/6/07
Amy's Notes: A simple and tasty way to prepare cauliflower. This recipe gives 6 very
generous servings. I have sprinkled chopped scallions over the dish prior to serving.
The original recipe called for regular half and half and unsalted butter, I subbed in the fat
free half and half and light butter.
2.50 pounds (1 head) cauliflower, leaves trimmed

2 Tbs. unsalted light butter
1-1/2 Tbs. all purpose flour
1 cup fat free half and half
1/2 cup Gruyère cheese, grated
Place whole cauliflower in 1 inch water in a covered saucepan over medium high heat.
Steam 10-12 minutes until almost tender.
Melt butter in a small saucepan over medium heat. When bubbly, stir in flour to
combine. Gradually stir in half and half. Cook 4-5 minutes, stirring constantly until sauce
thickens. Remove from heat.
Stir in cheese and salt and pepper to taste until cheese is melted.
Preheat oven to 400°F. Place cauliflower in a casserole dish sprayed with Pam. Pour
cheese sauce over cauliflower. Bake 7-10 minutes until bubbly and top is golden.
Per Serving: 135 Calories; 5g Fat; 5g Dietary Fiber

Chicken, Penne & Asparagus Salad
S (Salads)
Source: Weight Watchers Magazine, March/April 2007
HU: 6
Servings: 4
March 7, 2007
Quick & Easy
WW Note: If Old Bay seasoning isn't handy, you can use an equal amount of poultry
seasoning.
Cindy's Note: This was very good served immediately; but, held up well for lunch the
next day also. I halved the recipe for two servings and used seeded, plum tomatoes.
1/2 pound boneless, skinless chicken breasts, cut into 1/2-inch wide strips
2 teaspoons Old Bay seasoning
1/4 pound penne (about 1 1/3 cus)
1 pound asparagus, trimmed and cut diasonally into thirds
2 medium tomatoes, chopped
1 cup chopped fresh basil
1/4 cup shredded Romano Cheese
1/4 teaspoon salt
Sprinkle chicken with Old Bay seasoning. Spray a large nonstick skillet with cooking
spray and set over medium-high heat. Add the chicken and cook, turning occasionally,
until browned on the outside and cooked through (about 8 minutes).
Meanwhile, cook the pasta according to package directions, omitting the salt if desired.
With a slotted spoon, transfer pasta to a colander, leaving the boiling water in the pot.
Rinse the pasta under cold running water; drain and immediately transfer to a large
bowl.
Add the asparagus to the boiling water and cook until crisp-tender, about 3 minutes.
Rinse under cold running water to stop the cooking; drain and add to the pasta. Add
chicken, tomatoes, basil, cheese, garlic, oil and salt; toss well to combine. Serve at
once.
Per serving (about 1-1/2 cups): 273 calories; 8 g fat; 2 g saturated fat; 39 mg
cholesterol; 411 mg sodium; 29 g carbs; 3 g fiber; 21 g protein; 136 mg calcium.
Coffee and Molasses-Brined Pork Chops
HU: 5
Servings: 4
Date: March 7, 2007
This brine is also excellent with chicken thighs and drumsticks, and pork or beef ribs.
Can use any type of hardwood chips.
2 c. water
1 1/2 c. chilled strong brewed coffee
1/4 c. kosher salt
3 T. dark brown sugar
2 T. molasses
1 T. Worcestershire sauce
1 c. ice cubes
4 (6-ounce) bone-in center-cut pork chops (about 1/2 inch thick)
1 c. hickory wood chips
1/8 tsp. kosher salt
8 tsp. Pepper-Garlic Spice Rub (recipe on next page)
Cooking spray
Combine first 6 ingredients in a large bowl, stirring until salt and sugar dissolve. Pour
salt mixture into a large zip-top plastic bag. Add ice and pork; seal. Refrigerate for 3
hours, turning the bag occasionally. Soak wood chips in water 1 hour. Drain well.
Prepare grill for indirect grilling, heating one side to medium-high and leaving one side
with no heat.
Place wood chips on hot coals. Remove pork from bag; discard brine. Pat pork dry with
paper towels. Sprinkle 1/8 tsp. salt over pork. Rub 8 tsp. rub evenly over both sides of
pork. Place pork on grill rack coated with cooking spray over medium-high heat; grill 2
minutes on each side. Place pork on unheated side of grill; grill 3 minutes on each side
or until done. Remove from heat. Let stand 5 minutes before serving.
CALORIES 254; FAT 8.7g; FIBER 3.1g

Pepper-Garlic Spice Rub
Refrigerate leftover rub for up to a week: use it on beef or chicken. NOTE: garlic was
not included in the original recipe
2 T. freshly ground black pepper

1 T. Hungarian sweet paprika
1 T. chili powder
1 T. garlic powder
1 T. dark brown sugar
2 tsp. ground cumin
2 tsp. chopped fresh sage
1 1/2 tsp. dry mustard
1 tsp. ground coriander
1 tsp. ground red pepper
Combine all ingredients. Yield: About 1/2 cup (serving size: 1 teaspoon)
CALORIES 8; FAT 0.2g; FIBER 0.5g

Turkey Burgers
Source: The Best Light Recipe
Healthy Units: 6
Core: Yes
Servings: 4
March 6, 2007
TBLR Comments: The ricotta cheese can burn easily, so keep a close watch on the
burgers as they cook. We found two ingredients that gave our turkey burgers the
optimal beef flavor: Worcestershire sauce and dijon mustard. These sharp and tangy
flavors made our turkey burger taste like a real beef burger.
My comments: These were very moist and had good flavor.
1-1/4 pounds 93% lean ground turkey

1/2 cup FF ricotta cheese
2 teaspoons Worcestershire sauce
1/2 teaspoon salt
1. Combine the turkey, ricotta, Worcestershire, mustard, salt and pepper together in a
large bowl with your hands until uniformly combined. Divide the mixture into 4 portions.
Lightly toss one portion from hand to hand to form a ball, then lightly flatten the ball with
your fingertips into a 1" thick patty. Repeat the process with the remaining portions.
2. Heat the oil in a 12" nonstick skillet over medium heat until smoking. Lay the burgers
in the skillet and cook until light brown and crusted, 3 to 4 minutes. Flip the burgers over
and continue to cook until the second side is light brown, 3 to 4 minutes longer.
3. Reduce the heat to low, partially cover, and continue to cook until the burgers are no
longer pink in the center and the thickest part registers 160 degrees, 8 to 10 minutes
longer, flipping once more if necessary for even browning.
Per serving: 250 cal; 12 g. fat; 3 g. carbs, 0 g. fiber

Spicy Wok-Seared Shrimp
Source: Health Magazine
HU: 3
Servings: 4
Date: March 7, 2007
My notes: This was very tasty and easy. I made Michelle's Chinese long beans,
jasmine rice, and steamed dumplings for sides. Tres yum!

1 teaspoon low-sodium soy sauce
1/4 teaspoon salt
2 teaspoons vegetable oil
1 tablespoon minced peeled fresh ginger
2 garlic cloves, minced (about 1 teaspoon)
25 jumbo shrimp, peeled and deveined (about 1 pound)
1/3 cup minced green onions
1. Combine broth, soy sauce, salt, and red pepper in a small bowl. Set aside.
2. Heat oil in a large wok or heavy skillet over high heat until hot (but not smoking); add
ginger and garlic, and cook 30 seconds or until fragrant. Add shrimp, and stir-fry 2
minutes or until the shrimp are almost completely pink. Whisk the broth mixture, add it
to wok, and stir-fry about 1 minute or until shrimp are just cooked and sauce has slightly
thickened. Remove from heat, and stir in onions. (Serving size: about 5–6 shrimp)
CALORIES 141 (24% from fat); FAT 4g (sat 1g, mono 1g, poly 2g); CHOLESTEROL
221mg; PROTEIN 24g; CARBOHYDRATE 2g; SUGARS 0g; FIBER 0g; IRON 4mg;
SODIUM 376mg; CALCIUM 53mg
Chicken Thighs with Thyme and Lemon
Source: Cooking Light, JULY 2002
HU: 5
Servings: 8
Date: March 9, 2007
*My Notes: I used bone-in skinless chicken thighs, and added some chopped garlic to
the marinade.

1 1/2 cups fresh lemon juice (about 6 lemons)
1/4 cup chopped fresh or 1 tablespoon dried thyme
2 1/2 tablespoons honey
16 skinless, boneless chicken thighs (about 3 pounds)*
1/2 teaspoon salt
Cooking spray
Place first 5 ingredients in a large zip-top plastic bag. Add chicken; seal bag. Chill 2
hours, turning occasionally.
Prepare grill or broiler.
Remove chicken from bag; discard marinade. Sprinkle chicken with salt and pepper.
Place chicken on grill rack or broiler pan coated with cooking spray; cook 5 minutes on
each side or until chicken is done.
Yield: 8 servings (serving size: 2 thighs)
Warm Spinach Salad with Apples, Bacon & Cranberries
Salads
Servings: 6 (~2 cups each)
HU: 2
Posted by: Peggymcv
March 10, 2007
CL Notes: Toss the salad while the dressing is still hot to wilt the spinach.
My notes: Such an easy (and pretty) salad to throw together. The hot dressing was
wonderful and had a nice tang to it.
1 cup sliced Granny Smith apple (about 1 small)

3/4 cup thinly sliced red onion
1/2 cup dried cranberries, chopped
1 (10-ounce) package fresh baby spinach
1 tablespoon sugar
2 tablespoons cranberry juice
1 teaspoon Dijon mustard
1/4 teaspoon salt
2 bacon slices, cooked and crumbled (drained)
Combine first 4 ingredients in a large bowl; toss well.

Combine vinegar, sugar, juice, mustard, salt, and pepper in a small saucepan. Bring to a
boil over medium heat; cook 1 minute. Remove from heat, and stir in sour cream.
Drizzle warm dressing over spinach mixture; toss well. Sprinkle with bacon; serve
immediately.
Yield: 6 servings (serving size: about 2 cups)

Savannah-Style Crab Soup
Category: Soup
Healthy Units: 3.1
Servings: 9 (1 cup)
March 10, 2007
CL Notes: If the flour starts to brown too quickly, remove the skillet from the heat and stir the
flour constantly until it cools.
Eileen’s Notes: This soup has wonderful flavors and beautiful colors. I only used ½ of the Old
Bay seasoning because I thought the recipe amount might be too strong. I used 1% milk, light
margarine, and fat free half & half since that’s what I always have in the house. I don’t think it
affected the texture or taste and lowered the points to 2.5 per serving.

1 tablespoon butter
Cooking spray
2 cups chopped carrot
1 cup chopped celery
1 cup chopped onion
1/4 cup chopped red bell pepper
1/4 cup chopped green bell pepper
1 tablespoon Old Bay seasoning
1/4 teaspoon salt
1 bay leaf
4 cups clam juice
1 1/2 cups whole milk
1/2 cup half-and-half
1 pound lump crabmeat
1/3 cup dry sherry
Place flour in a 9-inch cast-iron skillet; cook over medium heat 15 minutes or until brown, stirring
constantly with a whisk. Remove from heat.
Melt the butter in a Dutch oven coated with cooking spray over medium-high heat. Add carrot
and the next 5 ingredients (carrot through garlic), and sauté 5 minutes or until vegetables are
tender. Add Old Bay seasoning, salt, black pepper, dried thyme, and bay leaf; cook for 1 minute.
Sprinkle the browned flour over vegetable mixture, and cook 1 minute, stirring frequently. Stir in
clam juice, and bring the mixture to a boil. Reduce heat, and simmer 10 minutes or until mixture
is slightly thick, stirring frequently.
Stir in the milk and half-and-half; cook 4 minutes. Stir in crabmeat and sherry; cook 5 minutes or
until the soup is thoroughly heated. Discard bay leaf before serving.
CALORIES 151 (30% from fat); FAT 5g (sat 2.6g,mono 1.4g,poly 0.4g); PROTEIN 13g; CHOLESTEROL
2 Point Banana Bread
Category: Breads/Muffins/Rolls/Jam/Jellies/Breakfast Items
Quick and Easy
Source: WW Recipe Review Board (I wish I knew who posted it!!!)
Healthy Units 2 (verified by WW Recipe Builder)
Servings: 8
Date: 3/11/07
Notes: This is the best Banana bread that I have ever tasted for 2 pts! I have made it
twice and we just love it with a bowl of oatmeal for breakfast! Both times I’ve thought
that I would reduce the Splenda to 3/4 cup and next time I will do it especially if the
bananas are very ripe and sweet!
Also this is so good I don’t miss the nuts!
Ingredients:
3/4 Cup Splenda (not the baking Splenda but the 0 calorie that measures like sugar)
1 1/2 Cups Heart Smart Reduce Fat Bisquick
3 medium ripe bananas
2 egg whites
1 teaspoon vanilla
1/8 teaspoon cinnamon
Instructions
Mash the bananas and mix all the other ingredients. Pour into a 9 x 5 loaf pan sprayed
with Pam. Bake at 325 degrees for 50-60 minutes.
Chicken and Lemon Pot Stickers with Soy-Scallion Dipping Sauce
Appetizers
Healthy Units: 4
Servings: 12 servings (serving size: 2 pot stickers and about 2 teaspoons sauce)
Posted by: jhoulihan (Jodi)
3/11/07
CL Notes: Ground chicken, bok choy, and Asian aromatics nestle in pleated wonton wrappers. Make the filling and
sauce a day ahead, but assemble the pot stickers just before cooking. They're just as good at room temperature as
they are when warm. Sprinkle the baking sheet with cornstarch to keep the bottoms of the pot stickers crisp.
Jodi's Notes: I did make the filling the day before, and was glad I did as this was very time consuming to make. They
were delish though!
Pot stickers:
1/2 cup dry sherry
1/2 cup water
1/2 ounce dried shiitake mushrooms
3/4 cup finely chopped bok choy (about 1/2 pound)
1/4 cup finely chopped water chestnuts
1 teaspoon salt
2 teaspoons minced peeled fresh ginger
2 teaspoons grated lemon rind
1 teaspoon dark sesame oil
Dash of hot sauce
1/2 pound ground chicken or turkey
24 wonton wrappers
1/4 cup vegetable oil, divided
1 cup water, divided
Sauce:
5 tablespoons mirin (sweet rice wine)
1/4 cup seasoned rice vinegar
1 teaspoon chile paste with garlic
To prepare pot stickers, bring sherry and 1/2 cup water to a boil in a small saucepan. Remove from heat; add
mushrooms. Cover and let stand 30 minutes or until mushrooms are tender. Drain and discard liquid. Finely chop
mushrooms. Combine mushrooms, bok choy, and the next 9 ingredients (bok choy through chicken), stirring well.
Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to prevent drying), spoon
about 1 1/2 teaspoons chicken mixture into center of each wrapper. Moisten edges of dough with water; bring 2
opposite corners to center, pinching points to seal. Bring the remaining 2 corners to center, pinching points to seal.
Pinch 4 edges together to seal. Place pot stickers on a large baking sheet sprinkled with cornstarch.
Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add half of pot stickers; cook 2 minutes or
until bottoms are golden brown. Carefully add 1/2 cup water to pan; cover and cook 4 minutes. Uncover and cook 3
minutes or until liquid evaporates. Repeat procedure with remaining 2 tablespoons oil, pot stickers, and 1/2 cup
water.
To prepare sauce, combine mirin and the remaining ingredients. Serve with the pot stickers.

CALCIUM 49mg; SODIUM 567mg; FIBER 2.6g; IRON 1.4mg; CARBOHYDRATE 32g
Tasty Italian Chicken
Category: Poultry
Source: WW Recipe Review Board
Healthy Units: 4.5
Servings:6
Date: 3/11/07
This recipe was originally for Italian Beef Sandwiches, but it's just as tasty with chicken
breasts, and it feeds a crowd.
2 lbs chicken breasts

1 can light beer
1 can chicken broth
1 packet dry Italian dressing mix
1 jar sliced pepperocini or banana peppers
Place all of the above in slow cooker and cook on low for 8 hours. Shred the chicken. I
like to serve it on 1 point hamburger buns with a slice of light provolone. (Buns and
cheese not included in HUs.) Yummy!
6 servings: per serving 223 Calories; 4g Fat; 1g Dietary Fiber

Asian-Style Meat Loaves
M (Meats)
HU: 6
Servings: 6
March 12, 2007
CL: Serve with stir-fried broccoli rabe and steamed rice.
Cindy's Notes: I halved the recipe for 3 servings. I thought the serving was generous
and could possibly be divided into more mini-loaves. The ingredient list is for the original
6 servings.
1 (3 1/2-ounce) package plain rice crackers (such as ka-me)

1 pound ground turkey breast
1/2 pound lean ground pork
1 cup chopped green onions
1/2 cup hoisin sauce, divided
1/2 cup chopped red bell pepper
1/2 cup drained chopped canned water chestnuts
1 tablespoon grated fresh ginger
1/4 teaspoon salt
2 large egg whites
Cooking spray

Place crackers in a food processor; process until finely chopped.
Combine cracker crumbs, turkey, pork, green onions, 1/4 cup hoisin, and remaining
ingredients except cooking spray in a large bowl.
Shape mixture into 6 (5 x 2 1/2-inch) loaves on a broiler pan coated with cooking spray;
spread 2 teaspoons hoisin over top of each meat loaf. Bake at 350° for 45 minutes or
until a thermometer registers 165°. Let stand 5 minutes.
Yield: 6 servings (serving size: 1 loaf)

CARBOHYDRATE 28.2g
Stracoto with Porcini Mushrooms
Course: M
Everyday Italian # El1D11
HU’s: 7
Servings: 12
3/13/07
Amy’s Notes: We loved this roast and its unusual gravy. I followed ingredients/instructions as
listed. The original recipe called for 8 servings. I got 12 very big servings and think it can even
be stretched to 16 servings at 5 points each when served with a few sides.
3 pounds beef bottom round, R-T-C

Salt and freshly ground black pepper
2 large onions, sliced
6 garlic cloves, coarsely chopped
1 cup dry red wine
24 1/2 ounces low sodium beef broth
1/2 ounce dried porcini mushrooms
1 large sprig fresh rosemary, plus extra for garnish
Preheat the oven to 350 degrees F.
Pat the beef dry with paper towels. Sprinkle the beef generously with salt and pepper. Heat 2
tablespoons olive oil in a heavy 6-quart roasting pan over medium-high heat. Add the beef and
cook until brown on all sides, about 15 minutes total cooking time. Transfer the beef to a bowl.
Add remaining tablespoon oil to the pan, add the onions and saute until tender, scraping up the
brown bits on the bottom of the pot, about 5 minutes. Add the garlic and saute 1 minute. Add the
wine and boil 1 minute. Stir in the broth and mushrooms. Return the beef to the pan. Bring the
liquids to a boil. Cover and transfer to the oven. Braise until the beef is fork-tender, turning the
beef over halfway through cooking, about 3 hours.
Transfer the beef to a cutting board. Tent the beef with foil and let stand 15 minutes. Meanwhile,
spoon any excess fat off the top of the pan juices. Transfer the pan juices and vegetables to a
blender and puree until smooth. Combine the sauce and rosemary sprig in heavy medium
saucepan. Bring to a boil. Season the sauce, to taste, with salt and pepper.
Cut the beef across the grain into 1/2-inch-thick slices. Arrange the sliced beef on a platter and
garnish with rosemary. Spoon the sauce over and serve, passing the remaining sauce in a
sauce boat.
Per Serving: 288 Calories; 16g Fat, 1g Fiber

Mini Mushroom-&-Sausage Quiches
Category: Eggs
Source: Eating Well Newsletter, March 2007
Heathly Units: 3 as written, 1 with my changes
Servings: Makes 1 dozen mini quiches
Posted by: JosephineTomato
Date: March 13, 2007
Freezer Friendly
Ingredients
8 ounces turkey breakfast sausage, removed from casing and crumbled into small
pieces 1 Tsp. extra-virgin olive oil
8 ounces mushrooms, sliced
¼ C sliced scallions
¼ C shredded Swiss cheese
1 Tsp. freshly ground pepper
5 eggs (I used 1 ¼ c of egg beaters)
3 egg whites
1 C 1% milk ( I used non fat milk)
Notes from EW: A good-quality nonstick muffin tin works best for this recipe. If you don't
have one, line a regular muffin tin with foil baking cups. Individually wrap in plastic and
refrigerate for up to 3 days or freeze for up to 1 month. To reheat, remove plastic, wrap
in a paper towel and microwave on High for 30 to 60 seconds. For sausage,
Notes from Jo: Found they needed reheating from freezer about 1 min 30 sec for 2 in
my microwave. Used a ‘regular’ muffin tin sprayed with cooking spray and they came
out fine.
1. Position rack in center of oven; preheat to 325°F. Coat a nonstick muffin tin
generously with cooking spray (see Tip).
2. Heat a large nonstick skillet over medium-high heat. Add sausage and cook until
golden brown, 6 to 8 minutes. Transfer to a bowl to cool. Add oil to the pan. Add
mushrooms and cook, stirring often, until golden brown, 5 to 7 minutes. Transfer
mushrooms to the bowl with the sausage. Let cool for 5 minutes. Stir in scallions,
cheese and pepper.
3. Whisk eggs, egg whites and milk in a medium bowl. Divide the egg mixture evenly
among the prepared muffin cups. Sprinkle a heaping tablespoon of the sausage mixture
into each cup.
4. Bake until the tops are just beginning to brown, 25 minutes. Let cool on a wire rack
for 5 minutes. Place a rack on top of the pan, flip it over and turn the quiches out onto
the rack. Turn upright and let cool completely.
Makeover Slow-Cooked Mac 'n' Cheese
Source: Light & Tasty Feb/March 2007
HU’s: 4 per serving (apx ¾ cup)
Serves: 9
Posted by: Aimster04 (Amy)
3-14-07
L&T: Slow-Cooked Mac 'n' Cheese: the words alone are enough to make most mouths
water. Shelby Molina's recipe is a clear example of comfort food at it's finest; it's rich,
hearty and extra-cheesy. And because it's made in the slow cooker, it's also extremely
easy.
Amy’s Notes:
2 cups uncooked elbow macaroni

12 ounces reduced-fat evaporated milk
1-1/2 cups fat-free milk
1 tablespoon butter, melted
8 ounces reduced-fat process cheese (Velveeta), cubed
2 cups (8 ounces) shredded sharp cheddar cheese, divided
Cook macaroni according to package directions; drain and rinse in cold water. In a large
bowl, combine the evaporated milk, milk, egg substitute and butter. Stir in the process
cheese, 1-1/2 cups sharp cheddar cheese and macaroni.
Transfer to a 3-qt. slow cooker coated with nonstick cooking spray. Cover and cook on
low for 2-3/4 to 3 hours or until center is set, stirring once. Sprinkle with remaining sharp
cheddar cheese. Yield: 9 servings.
Nutrition Facts: 3/4 cup equals 300 calories, 12 g fat (9 g saturated fat), 45 mg
cholesterol, 647 mg sodium, 29 g carbohydrate, 1 g fiber, 19 g protein
Puttanesca Sauce
Source: Cooking Light, Sept 1998
Posted by: Danikam
Date: 3/16/07
HUs: 2
Serves: 3
Category: SC
Danika's notes: I made as per the recipe but would cut out the sugar next time. I'd also
add more fresh parsley. Served over pasta and added some shrimp as well.

1 cup chopped onion
1/2 cup dry red wine or 2 tablespoons balsamic vinegar
1 tablespoon sugar
1 tablespoon chopped fresh or 2 teaspoons dried basil
2 tablespoons tomato paste
1/2 teaspoon dried Italian seasoning
2 (14.5-ounce) cans diced tomatoes, undrained
1/4 cup chopped pitted green olives
1 tablespoon capers
1/2 teaspoon anchovy paste
1/4 to 1/2 teaspoon crushed red pepper
Heat oil in a saucepan or large skillet over medium-high heat. Add onion and garlic;
sauté 5 minutes. Stir in wine and next 6 ingredients (wine through tomatoes), and bring
to a boil. Reduce heat to medium, and cook, uncovered, about 15 minutes. Stir in olives
and remaining ingredients; cook until thoroughly heated.
Yield: 3 cups (serving size: 1 cup)

4.6g; CHOLESTEROL 0.0mg; CALCIUM 120mg; SODIUM 900mg; FIBER 4g; IRON
Mini Molten Chocolate Cakes with Mocha Sauce
Desserts
Eating Well,
HU: 5.9
6 servings, 2 cakes each
Posted by Leslie8908
March 17, 2007
EW Comments: Some molten-cake recipes call for simply underbaking the batter so the
middles stay lava-like, but mini cakes get done so quickly it's best to give them a filling
that won't set up. These rich, mocha-flavored morsels are guaranteed to stay moist and
gooey, owing to a simple mocha ganache in the middle.
MAKE AHEAD TIP: Prepare through Step 5, cover and refrigerate for up to 2 days. After
baking (Step 6), the cakes will keep in the pan, tightly covered with foil, for up to 1 day.
The sauce (Step 7) will keep, covered, in the refrigerator for up to 5 days. To serve,
reheat the cakes in the covered pan at 350°F for 10-12 minutes. Reheat the sauce in a
microwave on Medium for about 20 seconds.
Ingredients:
4 ounces dark or bittersweet chocolate (60-75% cacao), coarsely chopped
2 tablespoons unsalted butter, cut into chunks
1 tablespoon granulated sugar
1 1/2 tablespoons light cream
2 teaspoons instant espresso powder or granules dissolved in 1 tablespoon hot water,
divided (I subbed Bailey’s Irish Cream)
1 tablespoon light corn syrup
1 large egg
1/8 teaspoon salt
5 tablespoons confectioners' sugar
1 tablespoon unsweetened Dutch-process cocoa powder
1-3 teaspoons very hot water
Mini Molten Chocolate Cakes with Mocha Sauce (continued)
Directions:
1. Position rack in center of oven; preheat to 350°F. Generously coat the mini muffin pan
with cooking spray.
2. Place chocolate and butter in a medium microwave-safe bowl. Microwave on High for
1 minute. Stir well, then continue microwaving on Medium, stirring every 20 seconds,
until the remaining chocolate melts completely.
3. To prepare filling: Stir together granulated sugar, cream and half the espresso mixture
in a small microwave-safe bowl. Microwave on High just to steaming, 20 to 40 seconds.
(Alternatively, combine in a small saucepan and heat over medium-low heat until just
steaming.) Stir until the sugar dissolves. Add corn syrup and half the melted chocolate
(reserve the other half for the batter); stir until completely smooth. Cover and transfer to
the freezer until cold and firm, about 30 minutes.
4. To prepare batter: When the filling has been chilling for 20 minutes, whisk egg, oil,
vanilla, salt and the remaining espresso mixture in a medium bowl until very smooth.
Return the remaining chocolate mixture to the microwave. Microwave on Medium,
stirring every 20 seconds, until just warm again (do not overheat). In two batches, whisk
the egg mixture into the warm chocolate until well blended. Sift confectioners' sugar,
flour and cocoa over the batter and whisk in just until smoothly incorporated.
5. To assemble cakes: Remove the filling from the freezer. Spoon half the batter into the
mini muffin cups, about 1 rounded teaspoon per cup. Spoon 1/2 teaspoon filling onto
the center of each (reserve the rest for the sauce). Divide the remaining batter evenly
among the muffin cups, about 1 rounded teaspoon per cake. Smooth out the batter to
cover the filling.
6. Bake the cakes on the middle rack until the edges look dry and puffed but the centers
still look very underdone and pudding-like, 6 to 9 minutes. Let cool on a wire rack until
firm, about 2 minutes. Place a cutting board on top of the pan and invert the mini cakes
out onto it. If the cakes are stuck to the pan, run a knife around and under them to
loosen.
7. To prepare sauce & serve: Thoroughly stir very hot water into the reserved filling, 1
teaspoon at a time, until very smooth and slightly fluid. Serve the warm cakes drizzled
with the sauce.

potassium.
Irish Brown Bread
Source: Sunset Magazine, March 1997
HU: 2 per 2 oz
Servings: 14 (1 loaf about 1 3/4 pound)
Sunset notes: When Cristina Faulkner visited County Armagh, Ireland, the home of her
husband's ancestors, she discovered this simple crusty brown bread. Faulkner replaced
the buttermilk in the original recipe with yogurt. It's such a quick and easy bread to
make, her son started baking it when he was 7.
Waney Notes: per the reviewers' notes, I subbed low fat buttermilk; I also did not need
to add any additional milk

2 tablespoons sugar
1/2 teaspoon salt
1 1/2 tablespoons cold butter or margarine
2 cups whole-wheat flour
1/4 cup regular or quick-cooking rolled oats
1 1/2 cups plain nonfat yogurt**
Milk
1. In a bowl, mix all-purpose flour, sugar, baking powder, baking soda, and salt. With a
pastry blender or 2 knives, cut in butter until mixture forms fine crumbs. Stir in whole-
wheat flour and oats.
2. Add yogurt; stir gently. If mixture is too dry to hold together, stir in milk, 1 teaspoon at
a time, just until dough holds together; it should not be sticky.
3. Turn dough onto a lightly floured board and knead gently 5 times to make a ball. Set
on a lightly greased baking sheet. Pat into a 7-inch circle. With a floured knife, cut a
large X on top of loaf.
4. Bake in a 375° oven until well browned, about 40 minutes. Cool on a rack. Serve
warm or cool.
Nutritional analysis per 1-oz. serving.
Yield: 1 loaf (about 1 3/4 lb.)
CALORIES 64 (13% from fat); FAT 0.9g (sat 0.4g); PROTEIN 2.4g; CHOLESTEROL
2mg; SODIUM 118mg; FIBER 1.3g; CARBOHYDRATE 12g
Tiny French Beans with Smoked Sausage
Healthy Units: 8
Core: No
Servings: 8
CL Notes: Find flageolets, tiny French kidney beans, in specialty food stores or online at
www.indianharvest.com. For a nice presentation, garnish with thyme sprigs.
Em’s Notes: I made a ½ recipe and I used Turkey Sweet Italian Sausage, since I had
some in the freezer. I used a little less sausage than the recipe called for and it was
lower fat, which lowered the point count to 7 for me.
2 pounds smoked turkey sausage, cut into 1 1/2-inch pieces

1/3 cup minced shallots
2 cups dried flageolets or other dried white beans, (about 1 pound)
2 cups water
1/4 cup minced fresh or 1 tablespoon dried thyme
1 teaspoon celery seeds
2 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
Heat a large nonstick skillet over medium heat. Add sausage; sauté 5 minutes or until
browned. Remove from pan, and place in an electric slow cooker. Heat the oil in pan
over medium heat. Add shallots and garlic; cook 1 minute, stirring constantly.
Sort and wash beans. Add beans, shallot mixture, water, and the remaining ingredients
to slow cooker. Cover and cook on high 8 hours or until beans are tender.
Cuban Black Bean Patties with Pineapple Rice
Healthy Units: 6
Core: C+1
Servings: 4
CL Notes: You can prepare the patties in advance up to the point of dredging them in cornmeal;
cover and refrigerate. Purchase precut, fresh pineapple in the produce section to save time.
Em’s Notes: The pineapple rice would make a great side with other dishes
Rice:
1 (3 1/2-ounce) bag boil-in-bag long-grain rice
2 teaspoons butter
1 cup diced fresh pineapple
1/4 teaspoon salt
Patties:
2 cups rinsed, drained canned black beans (1 [15-ounce] can), divided
1/2 teaspoon bottled minced garlic
1/4 teaspoon ground cumin
1/8 teaspoon salt
1 large egg white
1/2 cup (2 ounces) shredded Monterey Jack cheese with jalapeño peppers
1/4 cup chopped red onion
1/4 cup cornmeal
Cooking spray
1/4 cup reduced-fat sour cream
To prepare rice, cook rice according to package directions, omitting salt and fat. Drain; place
rice in a large bowl. Melt butter in a nonstick skillet over medium-high heat. Add pineapple;
sauté 4 minutes or just until pineapple begins to brown. Add pineapple mixture, cilantro, and 1/4
teaspoon salt to rice in bowl; cover and keep warm. Wipe pan clean with paper towels.
To prepare patties, place 1 1/2 cups beans, garlic, cumin, and 1/8 teaspoon salt in a bowl;
partially mash with a fork. Place 1/2 cup remaining beans and egg white in a food processor;
process 30 seconds or until well combined. Add bean puree to mashed beans in bowl, and stir
until combined. Add cheese and onion to bean mixture; stir until combined. Divide bean mixture
into 4 equal portions, shaping each into a 1/2-inch-thick patty. Place cornmeal in a shallow dish.
Dredge both sides of each patty in cornmeal.
Heat pan over medium-high heat. Coat pan with cooking spray. Add patties; cook 3 minutes on
each side or until browned. Spoon about 1/2 cup rice onto each of 4 plates; top each serving
with 1 patty and 1 tablespoon sour cream.
CARBOHYDRATE 45g
Mango Salsa
Category: Sauces/Spreads/Condiments (SC)
Healthy Units: 0.5
Servings: 8
Core: Yes
CL Notes: This all-purpose relish is good with pork, chicken, and flank steak.
Em’s Notes: I served this with the Cuban Black Bean Patties with Pineapple Rice. It was
delicious. I agree that it would go nicely with about any relatively plain meat or fish.
2 1/2 cups chopped peeled mango (about 3 medium)

1/3 cup chopped red onion
1 1/2 tablespoons minced seeded jalapeño pepper
1 1/2 teaspoons grated peeled fresh ginger
Combine all ingredients in a bowl. Let stand 30 minutes before serving.
CARBOHYDRATE 9.7g
Quick & Easy Apple Pie Cake
Source: from Light & Easy Baking

HUs: 3.5
Serves: 6
March 20, 2007
Kate’s notes: This isn't really a cake, It is more like an moist apple crisp or pie filling with
bits of cake in between the apples. It was great for breakfast.
I decreased the sugar to 1/2 cup and it was plenty, and used whole wheat pastry flour
bringing the points to 3 per serving.
1 large egg
3/4 cup sugar (I used 1/2 cup)
1 tsp vanilla
1 tsp baking powder
1/4 tsp salt
1 tsp ground cinnamon
1/2 cup all-purpose flour (I used WW pastry flour)
3 medium-size tart apples, peeled, cored, and diced
Confectioners' sugar
Preheat oven to 350F. Lightly coat a 9-inch pie pan with nonstick spray.
In a large mixing bowl, stir the egg, sugar, vanilla, baking powder, salt, cinnamon, flour,
and apples together until blended. The mixture will be stiff. Spoon the mixture into the
pan and smooth the top with a spatula. Bake for 30 minutes, or until browned.
Dust the cake with confectioners' sugar. Cut into wedges and serve.
Makes 6 servings.
Per serving: 181 cals, 5% cals from fat, 1.14g fat, 35.5mg chol, 155mg sod, 1.7g fib
Beef Roast With Spicy Parsley Tomato Sauce
Source: Everyday Italian
Posted by: CAROTS/Donna
HU | 10
Date: March 20,2007
Servings | 10
*Notes-the sauce was delish, and I had leftovers of it, so I froze it and will use it on pork
chops or steak. This would make a great company meal
2 1/2 pound lean sirloin beef

3 Tbsp olive oil
4 medium plum tomato(es)
1/2 serving(s) herbs de provence
1/2 tsp kosher salt
1 1/2 cup parsley
2 clove garlic clove(s)
1/2 tsp red pepper flakes
3/4 tsp kosher salt
2 Tbsp red wine vinegar
1/2 cup Extra virgin olive oil
Instructions
To make the beef roast, preheat the oven to 375 degrees F.
Season the beef with salt and pepper. Season the tomatoes with salt, pepper, and herbs
de Provence.
Place a medium, heavy roasting pan or Dutch oven over high heat. Heat the olive oil.
Sear the beef over high heat on all sides. Turn off heat. Place the seasoned tomatoes
around the seared beef and place the pan in the oven. Roast until a meat thermometer
reads 130 degrees F. for medium rare, 135 for medium, about 30 to 40 minutes. Take
the roast out of the oven, tent loosely with foil, and let rest for 10 to 15 minutes. The
internal temperature of the meat should rise 5 degrees F more and the juices will
redistribute into the roast.
To make the sauce, place the parsley and garlic in a food processor and pulse until the
parsley is finely chopped. Add the red pepper flakes, salt, red wine vinegar and the
roasted tomatoes from the beef pan and process until pureed. Add the olive oil in a
steady stream with the machine running.
To serve, slice the roast and place on a serving platter. Drizzle a little sauce over the
meat. Serve the remaining sauce in a small bowl alongside.
Broccoli with Red Pepper Flakes and Toasted Garlic
Healthy Units: 0.5
Core: Yes
Servings: 4
Quick and Easy
CL Notes: The bold, straightforward flavors of garlic and crushed red pepper make this
classic Mediterranean broccoli dish appealing to Aaron.
Em’s Notes: I had some mushrooms left over that I wanted to use up, so I added them
to this recipe. This was very quick and easy and delicious!

6 cups broccoli florets (about 1 head)
1/4 cup water
Heat olive oil in a large nonstick skillet over medium-high heat. Add broccoli, kosher
salt, crushed red pepper, and sliced garlic. Sauté 2 minutes. Add 1/4 cup water. Cover,
reduce heat to low, and cook for 2 minutes or until broccoli is crisp-tender.
CHOLESTEROL 0.0mg; CALCIUM 55mg; SODIUM 147mg; FIBER 3.2g; IRON 1mg;
CARBOHYDRATE 6.4g
Quinoa with Latin Flavors
Source: Eating Well, Dec ’05 / Jan ‘06
Healthy Units: 3.5
Servings: 6 (about 2/3 cup each)
EW Notes: Quinoa, a delicately flavored grain that was a staple in the ancient Incas' diet, is
available in most natural-foods stores and the natural-foods sections of many supermarkets.
Toasting the grain before cooking enhances the flavor, and rinsing removes any residue of
saponin, quinoa's natural, bitter protective coating.
Em’s: Notes: This was delicious! There are a lot of flavors going on, but the work very well
together.
1 C quinoa
2 Tsp.s canola oil
1 4-ounce can chopped green chiles
1 14-ounce can reduced-sodium chicken broth or vegetable broth
¼ C pepitas, toasted (see Note)
¾ C coarsely chopped fresh cilantro
½ C chopped scallions
2 Tbsp.s lime juice
¼ Tsp. salt
Instructions
1. Toast quinoa in a large dry skillet over medium heat, stirring often, until it crackles and
becomes aromatic, 3 to 5 minutes. Transfer to a fine sieve and rinse thoroughly.
2. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring often, until
softened, 2 to 3 minutes. Add chiles and garlic; cook, stirring, for 30 seconds. Add the quinoa
and broth; bring to a simmer. Reduce heat to maintain a gentle simmer, cover and cook until the
quinoa is tender and most of the liquid has been absorbed, 20 to 25 minutes.
3. Add pepitas, cilantro, scallions, lime juice and salt to the quinoa; mix gently and fluff with a
fork.
Note: To toast nuts & seeds on the stovetop: Toast in a small dry skillet over medium-low heat,
stirring constantly, until fragrant and lightly browned, 3 to 5 minutes.
Hulled pumpkin seeds, also known as pepitas, are dusky green and have a delicate nutty flavor.
They can be found in the health-food or bulk sections of many supermarkets.

cholesterol; 27 g carbohydrate; 7 g protein; 3 g fiber; 196 mg sodium.
Nutrition bonus: Vitamin C (25% daily value), Magnesium (23% dv), Iron (20% dv).
2 Carbohydrate Servings
Exchanges: 1.5 starch, 1 fat
Wheatberry Salad
Rice, Pasta, Grains
Source: Barefoot Contessa Family Style (Modified)
Healthy Units: 4
Servings 6 (approx 1/2 cup each)
Posted by jhoulihan
3/23/07
Jodi's Notes: I reduced the amount of oil to 4 tablespoons from 6 tablespoons. The
points would increase by 1 per serving if you use the full 6 T of oil.
1 cup hard winter wheatberries

Kosher salt
1 cup finely diced red onion (1 onion)
4 tablespoons good olive oil, divided
3 scallions, minced, white and green parts
1/2 red bell pepper, small diced
1 carrot, small diced
Place the wheatberries and 3 cups of boiling salted water in a saucepan and cook,
uncovered, over low heat for approximately 45 minutes, or until they are soft. Drain.
Saute the red onion in 2 tablespoons of olive oil over medium-low heat until translucent,
approximately 5 minutes. Turn off the heat and add the remaining 4 tablespoons (1/4
cup) of olive oil and the balsamic vinegar.
In a large bowl, combine the warm wheatberries, sauteed onions, scallions, red bell
pepper, carrot, 1/2 teaspoon salt, and the pepper. Allow the salad to sit for at least 30
minutes for the wheatberries to absorb the sauce. Season, to taste, and serve at room
temperature.
Pork Chops Stuffed with Feta and Spinach
Source: Cooking Light April 2007

HUs: 5
Serves:4
March 24, 2007
Lemon juice and rind add a citrusy tang to the Greek-inspired filling.
Notes: I used reduced fat cream cheese instead of the fat free.
Cooking spray
4 garlic cloves, minced and divided
5 sun-dried tomatoes, packed without oil, diced
1/4 cup (1 ounce) crumbled reduced-fat feta cheese
3 tablespoons (1 1/2 ounces) block-style fat-free cream cheese
4 (4-ounce) boneless center-cut loin pork chops, trimmed
Preheat broiler.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2
garlic cloves; sauté 1 minute. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, tomatoes,
and spinach; sauté until moisture evaporates. Remove from heat; stir in cheeses and
rind.
Cut a horizontal slit through thickest portion of each pork chop to form a pocket. Stuff
about 1/4 cup spinach mixture into each pocket. Sprinkle remaining 1/4 teaspoon salt
and remaining 1/8 teaspoon pepper over pork. Arrange pork on the rack of a broiler pan
or roasting pan coated with cooking spray; place rack in pan. Combine remaining 2
garlic cloves, juice, mustard, and oregano in a bowl; stir well. Brush half of mustard
mixture over pork. Broil 6 minutes; turn pork. Brush remaining mixture over pork; broil 2
minutes or until done.
Yield: 4 servings (serving size: 1 pork chop)
Potato and Sun-dried Tomato au Gratin
Source: Cooking Light December 2000

Hus: 4.6
Serves: 10
March 24, 2007
NOTES : This can be assembled and refrigerated up to 24 hours ahead of time. Let
stand 30 minutes at room temperature and bake as directed. You can substitute any
sharp Italian cheese (such as Romano, provolone, or Asiago) for the Parmesan
1 cup water -- boiling

3/4 cup sun-dried tomatoes
3 pounds potato -- peeled and cut into 1/4 inch slices
1 tablespoon butter
1 cup onion -- chopped
1/2 teaspoon oregano
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup flour, all-purpose
2 1/4 cups milk, skim
2 cups parmesan cheese -- freshly grated
Combine water and sun-dried tomatoes in a bowl; cover and let stand 30 minutes or
until soft. Drain and coarsely chop; set aside.
Place the potato in a large saucepan, and cover with water; bring to a boil. Reduce
heat; simmer for 15 minutes or until tender. Drain well. Arrange potato in a 13 x 9-inch
Melt butter in pan over medium heat. Add onion; cook 3 minutes or until tender. Add
sun-dried tomatoes, oregano, salt, and pepper, and cook 2 minutes. Lightly spoon flour
into a dry measuring cup; level with a knife. Sprinkle tomato mixture with flour; cook 1
minute, stirring constantly. Gradually add milk, stirring with a whisk until blended.
Remove from heat; add cheese, stirring until cheese melts. Pour the sauce over the
potatoes, tossing gently to coat. Bake at 350° for 20 minutes or until bubbly and golden.
Serving size 3/4 cup.
Exchanges: 2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat.
Spicy Honey-Brushed Chicken Thighs
Source: Cooking Light March 2007

HUs: 7
Serves: 4
March 26, 2007
Notes: I cooked these on the grill rather than using the broiler. They were nice and
spicy, cumin flavor was very prevalent, you would want to adjust the amount if you are
not a cumin fan.
Skinless, boneless thighs cook quickly and are more flavorful than white meat, so they
need fewer ingredients. Serve with garlic-roasted potato wedges and tossed salad.
2 teaspoons garlic powder

2 teaspoons chili powder
1 teaspoon salt
1 teaspoon ground cumin
1 teaspoon paprika
8 skinless, boneless chicken thighs
Cooking spray
6 tablespoons honey
2 teaspoons cider vinegar
Preheat broiler.
Combine first 6 ingredients in a large bowl. Add chicken to bowl; toss to coat. Place
chicken on a broiler pan coated with cooking spray. Broil chicken 5 minutes on each
side.
Combine honey and vinegar in a small bowl, stirring well. Remove chicken from oven;
brush 1/4 cup honey mixture on chicken. Broil 1 minute. Remove chicken from oven and
turn over. Brush chicken with remaining honey mixture. Broil 1 additional minute or until
chicken is done.
Yield: 4 servings (serving size: 2 chicken thighs)
CALORIES 321 (31% from fat); FAT 11g (sat 3g,mono 4.1g,poly 2.5g); PROTEIN 28g;
CARBOHYDRATE 27.9g
Flank Steak with Chunky Ketchup
Source: Better Homes and Gardens Website

HUs: 6
Serves: 6
March 26, 2007
Notes: Easy and delicious. The original recipe called for ¼ cup oil in the ketchup, I
reduced it to 1T.
2 28 oz cans diced tomatoes, drained

½ cup red wine vinegar
¼ cup bourbon
1 T olive oil
2 tsp dried oregano, crushed
½ tsp cracked black pepper
1 ½ lb beef flank steak
Chunky Ketchup:
In a sauce pan, combine tomatoes, vinegar, bourbon, olive oil, garlic, oregano and
pepper. Bring to a boil, reduce hear, simmer uncovered 35 minutes or until juices are
nearly evaporated. Cool to room temperature.
Trim fat from steak and score on both sides with shallow cuts at 1 inch intervals in a
diamond pattern. Place 1 cup Chunky Ketchup in a ziplock bag with steak and marinate
overnight in refrigerator (6 to 24 hours) turning bag occasionally. Drain steak, discard
ketchup.
Grill steak to desired doneness, serve thinly sliced diagonally across the grain with
ketchup either heated or cold.
Creamy Spinach Lasagna
Healthy Units: 6.5
Servings: 8
CL Notes: A less-sweet marinara sauce helps balance the flavor of this dish, with its
smooth spinach sauce and rich mozzarella topping.
Em’s Notes: I used Jane’s Basic Marinara Sauce recipe in this and I think that made the
dish. There isn’t much to this recipe, so to make it work you need to use a marinara that
you really like. I made a ½ recipe in an 8X8” pan, and it worked beautifully. HU’s are for
the recipe as written. I didn’t refigure with my changes.

2 1/4 cups chopped onion (about 2 medium)
3 cups 2% reduced-fat milk (I used skim)
1/2 teaspoon salt
1 (26-ounce) jar marinara sauce, divided
Cooking spray
12 cooked whole wheat lasagna noodles, divided
1 1/2 cups (6 ounces) shredded part-skim mozzarella cheese, divided (I used 2%
mozzarella)
Parsley sprigs (optional)
Creamy Spinach Lasagna (continued)

Heat oil in a large skillet over medium heat. Add onion; cook 10 minutes or until onion is
browned, stirring occasionally. Stir in garlic and spinach. Reduce heat, cover, and cook
3 minutes or until spinach is tender. Set aside.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, milk, salt,
black pepper, and red pepper in a small saucepan, stirring with a whisk. Bring to a boil
over medium-high heat, stirring frequently. Reduce heat and simmer 1 minute, stirring
frequently. Add 2 cups milk mixture to spinach mixture. Cover remaining milk mixture,
and set aside.
Spread 1/2 cup marinara sauce in bottom of a 13 x 9-inch baking dish coated with
cooking spray. Arrange 3 lasagna noodles over sauce; top with half of spinach mixture.
Top with 3 lasagna noodles, 1 cup marinara sauce, and 3/4 cup cheese. Layer 3 more
lasagna noodles, remaining spinach mixture, and remaining 3 lasagna noodles. Top
with remaining marinara sauce. Pour reserved milk mixture over the top, and sprinkle
with remaining 3/4 cup cheese. Bake at 375° for 50 minutes or until lasagna is browned
on top. Garnish with parsley sprigs, if desired.
Yield: 8 servings (serving size: 1 piece)
Oven-Roasted Tomatoes with Goat Cheese
Healthy Units: 2
Core: No
Servings: 6
CL Notes: "I like to dry my own tomatoes," says Michel Nischan. "That way, I can control
the moisture content and have tomatoes that are moist, meaty, and syrupy with the
concentrated flavor of sun-dried tomatoes. Ripe peaches, figs, cherries, apricots, and
nectarines can also be dried using this method." Use good-quality aged balsamic
vinegar to bring out the sweetness of the fruit.
Em’s Notes: These were time-consuming to make, but it was all baking time. I didn’t
have rosemary sprigs, so I crumbled a little rosemary on the tomatoes before roasting
them.
6 medium tomatoes, halved (about 1 1/4 pounds)

2 tablespoons extravirgin olive oil, divided
2 tablespoons crumbled goat cheese
12 rosemary sprigs

Place a wire rack over a baking sheet; set aside.
Combine tomatoes, 1 tablespoon oil, and vinegar; toss gently. Place tomatoes, cut sides
up, on rack. Sprinkle with salt and pepper.
Bake at 200° for 6 hours or until tender and slightly syrupy (do not overbake or
tomatoes will be tough and chewy). Remove from oven; cool completely. Place 1/2
teaspoon cheese onto each tomato half. Fold slightly; secure each tomato half with 1
rosemary sprig. Place on a serving platter; drizzle with the remaining 1 tablespoon oil.
Yield: 6 servings (serving size: 2 tomato halves)
CALORIES 88 (65% from fat); FAT 6.4g (sat 1.7g,mono 4g,poly 0.6g); PROTEIN 2.4g;
CARBOHYDRATE 6.5g
Egg Salad BLTs
Category : SW
Source : CL, April 2007
Healthy Units : 8
Servings : 4
Posted by : MissVN (Victoria)
Date : March 27, 2007
My notes: I used a horseradish mustard, which was also very good. Be prepared for
heavy eaters to have more than one sandwich or go above the recommended amount
of bacon!
CL Notes: To lighten this egg salad, yolks from two of the eight eggs are removed. A
touch of lemon rind and sour cream add a piquant edge.
Ingredients
1/4 cup fat-free mayonnaise

3 tablespoons thinly sliced green onions
2 teaspoons whole-grain Dijon mustard
8 hard-cooked large eggs
8 (1 1/2-ounce) slices peasant bread or firm sandwich bread, toasted
4 center-cut bacon slices, cooked and cut in half crosswise
8 (1/4-inch-thick) slices tomato
4 large Boston lettuce leaves
Instructions
Combine first 6 ingredients in a medium bowl, stirring well.
Cut 2 eggs in half lengthwise; reserve 2 yolks for another use. Coarsely chop remaining
egg whites and whole eggs. Add eggs to mayonnaise mixture; stir gently to combine.
Arrange 4 bread slices on a cutting board or work surface. Top each bread slice with 1/2
cup egg mixture, 2 bacon pieces, 2 tomato slices, 1 lettuce leaf, and 1 bread slice.
Serve sandwich immediately.
Yield: 4 servings (serving size: 1 sandwich)

CHOLESTEROL 329mg; CALCIUM 70mg; SODIUM 892mg; FIBER 2.4g; IRON 4mg; CARBOHYDRATE
44g
Chicken Stroganoff Pasta
Source: Cooking Light April, 2007
HU: 9
Servings: 6 (serving size: about 1 2/3 cups)
*My Notes: Very good, and I would use for a company dish as well. It is very filling. The
fresh sage adds a nice flavor to the mushroom mixture. I used chicken breasts, but next
time, I will use the chicken tenders, just to save more time. I did add a teaspoon of
butter to the oil when sauting the chicken. I find it browns the chicken better. Yummo!
1 tablespoon butter
1 1/2 cups chopped onion (about 1 medium)
2 teaspoons finely chopped fresh sage
1 (8-ounce) package presliced mushrooms
1/4 cup all-purpose flour (about 1 ounce)
1 teaspoon paprika
1 pound skinless, boneless chicken breast halves
2 tablespoons sherry
1 cup reduced-fat sour cream
5 cups hot cooked wide egg noodles (about 8 ounces uncooked pasta)
Melt butter in a large nonstick skillet over medium-high heat. Add onion; sauté 5 minutes
or until tender. Add sage, 1/4 teaspoon salt, 1/8 teaspoon pepper, and mushrooms;
sauté 5 minutes or until mushrooms begin to brown. Spoon mixture into a large bowl.
Combine 1/4 cup flour and paprika in a shallow dish. Cut each chicken breast half in
half lengthwise; cut crosswise into 1/4-inch strips. Dredge chicken strips in flour mixture;
shake off the excess flour mixture. Heat oil in pan over medium-high heat. Add chicken;
sprinkle with 1/4 teaspoon salt and the remaining 1/8 teaspoon pepper. Sauté 4 minutes
or until chicken is done. Add chicken to mushroom mixture.
Add broth and sherry to pan, scraping pan to loosen browned bits. Reduce heat to
medium-low. Place sour cream in a small bowl; sprinkle with 1 tablespoon flour. Stir with
a whisk until combined. Stir sour cream mixture and remaining 3/4 teaspoon salt into
broth mixture. Stir in chicken mixture; cook 1 minute or until thoroughly heated. Add
noodles and parsley; stir well to combine.
47g
Cuban-Style Pork & Rice
Category: Meats (M)
Source: Eating Well, Mar/Apr, 2007
Healthy Units: 5
Core: No
Servings: 10 (about 1 1/3 Cups each)
EW Notes: Saffron is the dried stigma of a saffron crocus. It contributes a pungent flavor
and intense yellow color to classic dishes like paella. Saffron is sold in threads and
powdered form.
Em’s Notes: This was fantastic! I used Penzey’s half-sharp paprika. That added a little
heat that was nice.
Ingredients
¼ C paprika
¼ C lime juice
3 Tbsps extra-virgin olive oil, divided
2 Tbsps rum (optional)
2 Tsps minced garlic plus 2 Tbsps chopped garlic, divided
2 Tsps chopped fresh oregano
1 Tsp. kosher salt
1 Tsp. freshly ground pepper
½ Tsp. ground cumin
1 ½ pounds boneless pork chops (¾-1 inch thick), trimmed, cut into cubes
2 C chopped onion
2 C arborio rice or short-grain brown rice
2 14-ounce cans reduced-sodium chicken broth
1 C canned diced tomatoes
2 Tbsps capers, rinsed
¼ Tsp. saffron threads (see Note) [missing note]
16 large raw shrimp (21-25 per pound), peeled and deveined (optional)
2 C frozen artichoke hearts, thawed, or cooked green beans, fresh or frozen, thawed
½ C roasted red peppers, cut into strips
Cuban-Style Pork & Rice (continued)
Instructions
1. Combine paprika, lime juice, 2 tablespoons oil, rum (if using), 2 teaspoons minced
garlic, oregano, salt, pepper and cumin in a medium bowl, stirring to make a
homogeneous paste. Add pork and stir to coat.
2. Heat the remaining 1 tablespoon oil in a Dutch oven over medium-high heat. Add the
pork, leaving any excess spice mixture in the bowl to add later. Cook the pork, stirring,
until just cooked on the outside and the spices are very fragrant, 2 to 3 minutes.
Transfer the pork to a plate.
3. Add onion and the remaining 2 tablespoons garlic to the pan and cook, stirring often,
until the onion is softened, 4 to 5 minutes. Add rice and cook, stirring, until well coated
with the onion mixture. Stir in broth, tomatoes, capers, saffron and any remaining spice
mixture. (If using brown rice, also add 3/4 cup water
now.) Bring to a boil, then reduce to a low simmer; cook, stirring occasionally, 15
minutes for arborio, 30 minutes for brown rice.
5. Stir shrimp (if using) and artichokes (or green beans) into the rice. Cover and bake for
20 minutes. Stir in the pork and any accumulated juices from the plate; scatter roasted
peppers on top. Cover and continue baking until the rice is tender and the liquid has
been absorbed (if you’ve added shrimp, they should be opaque and pink), 10 to 15
minutes more.

potassium.
Nutrition bonus: Vitamin A (40% daily value), Vitamin C (35% dv), Selenium (32% dv),
Folate (17% dv).
Kisir
Category: Salads (S)
Source: Cooking Light – March, 2007
Healthy Units: 5
Core: Yes
Servings: 4 (about 2 Cups each)
CL Notes: Kisir is a Turkish version of tabbouleh, with familiar ingredients and more
spice. We've added chickpeas for extra protein. Increase the hot chile paste with garlic
to suit your taste. It's an ideal make-ahead, no-cook meal--simply assemble and
refrigerate up to two days in advance to soften the bulgur. This salad is great on its own
as a one-dish supper, wrapped in lettuce or cabbage leaves, or as a sandwich filling for
pita pockets.
Em’s Notes: I will at least double the chili-garlic paste the next time I make this.
1 1/4 cups uncooked bulgur

1/2 cup fresh lemon juice (about 3 lemons)
1/4 cup hot water
1 tablespoon extravirgin olive oil
1 teaspoon chile paste with garlic (such as sambal oelek)
1 cup chopped plum tomato (about 3 tomatoes)
1 cup chopped seeded peeled cucumber
2 tablespoons chopped fresh mint
1 tablespoon chopped fresh dill
1 cup chopped green bell pepper
1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
Place bulgur in a large bowl.

Combine juice, 1/4 cup hot water, olive oil, chile paste, and 1/4 teaspoon salt; drizzle
over bulgur, stirring to combine. Sprinkle green onions evenly over bulgur mixture; layer
chopped tomato and cucumber over onions. Sprinkle with remaining 1/4 teaspoon salt,
mint, parsley, and dill; top with bell pepper and chickpeas. Cover and chill 24 to 48
hours. Toss gently before serving.
Yield: 4 servings (serving size: about 2 cups)
9.8g; CHOLESTEROL 0.0mg; CALCIUM 67mg; SODIUM 386mg; FIBER 12.5g; IRON
Smoked Salmon and Dill Tortilla
Category: Eggs (E)
Source: Cooking Light March, 2007
Healthy Units: 5
Core: Yes
Servings: 8
CL Notes: "I always request authentic bagels and lox when my sister visits from New York City.
In this recipe, I used smoked salmon to create a Spanish tortilla with buttery potatoes, onions,
and dill. Serve with fresh fruit. Make this the night before, refrigerate, and serve at room
temperature." -KKD
Cooking spray
2 1/4 pounds Yukon gold or red potatoes, thinly sliced (about 6 cups)
1 tablespoon chopped fresh dill
3/4 teaspoon salt
5 large eggs, lightly beaten
2/3 cup (about 4 ounces) chopped smoked salmon
1 1/2 tablespoons olive oil
1/2 cup light sour cream
Chopped fresh dill (optional)
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add potatoes
to pan; lightly spray top of potatoes with cooking spray. Cook 8 minutes, turning frequently (don't
let potatoes brown or crisp too much). Reduce heat to medium, and cook 20 minutes or until
tender, stirring and turning frequently. Transfer potatoes to a bowl. Wipe pan with a paper towel.
Combine egg substitute, onion, dill, salt, pepper, and eggs in a large bowl. Stir in salmon. Add
potato, and stir gently to combine.
Heat oil in pan over medium-high heat. Add potato mixture; cook 1 minute, gently pressing down
potatoes with spatula to slightly flatten mixture in pan. Reduce heat to medium-low; cook 15
minutes or until egg has completely set around edges and has just set in the center of pan,
gently shaking pan frequently. (Tortilla should easily move around the pan.) Place a plate upside
down on top of tortilla; invert onto plate. Carefully slide tortilla, cooked side up, into pan. Cook 5
minutes or until knife inserted in center comes out clean, gently shaking pan occasionally.
Carefully loosen tortilla with a spatula; transfer to serving platter. Let cool at least 10 minutes.
Cut into 8 wedges, and top with sour cream. Garnish with dill, if desired.
CARBOHYDRATE 26.2g
Seared Scallops with Citrus Ginger Sauce
Source: Cooking Light, April 2007
HUs: 6
Serves: 4
Posted by: Betty (BMS2003)
March 29, 2007
The key to getting a good brown crust is to pat the scallops dry before cooking, sear
them in a very hot cast-iron skillet, and, while they cook, only move them to turn them
over. Serve over rice noodles.
2 teaspoons roasted sesame oil, divided

4 (1-inch) diagonally cut green onions
1 teaspoon peanut oil
1 1/2 pounds medium sea scallops
1/4 cup fresh orange juice
1/4 cup mirin (sweet rice wine)
2 tablespoons lemon juice
1/4 teaspoon grated fresh ginger
1 teaspoon water
1/2 teaspoon cornstarch
Heat 1 teaspoon sesame oil in a large cast-iron or heavy skillet over high heat. Add
onions; sauté 1 minute or until wilted. Remove from pan; set aside.
Add remaining 1 teaspoon sesame oil and peanut oil to pan. Pat scallops dry with paper
towels; sprinkle with 1/8 teaspoon salt. Add scallops to pan; cook 2 minutes or until
golden brown. Turn scallops; reduce heat to medium, and cook 1 minute or until
scallops are done. Remove scallops from pan; keep warm.
Add orange juice, mirin, lemon juice, soy sauce, ginger, red pepper, and remaining 1/8
teaspoon salt to pan; bring to a boil. Reduce heat, and simmer 3 minutes. Combine 1
teaspoon water and cornstarch; stir into sauce. Cook 30 seconds or until sauce begins
to thicken. Add scallops to pan; toss to coat. Top with onions.
Yield: 4 servings (serving size: about 4 ounces)
Roasted Lemon Asparagus with Mint & Asiago
V (Vegetables)
Cooking Pleasures, April/May, 2007
HU: 2
Servings: 4
March 31, 2007
1 large lemon
1 pound asparagus
1/4 teaspoon salt
1/4 teaspoon pepper
3 tablespoons fresh mint leaves, minced and divided
2 tablespoons shaved Asiago cheese
Heat oven to 400 F. Cut 4 thin slices from the center of lemon; halve slices. Squeeze
and reserve juice from remaining lemon halves.
Place asparagus and lemon slices on small rimmed baking sheet. Drizzle with 1
tablespoon olive oil; stir to coat. Sprinkle with salt and pepper.
Bake 10-13 minutes or until asparagus is just crisp-tender, turning once or twice.
Sprinkle with half of the mint, bake another minute. Drizzle with remaining 1 tablespoon
olive oil and reserved lemon juice. Sprinkle with cheese and remaining mint. Toss to
combine and serve.
Per serving: 90 calories; 8 g total fat (1.5 g saturated fat);

2.5 g protein; 3.5 g carbohydrate; 0 mg cholesterol; 205 mg sodium; 1.5 g fiber.
SOUTHEAST ASIAN SCALLOPS & GREENS
FS (Fish/Seafood)
Eating Well Serves 2
HU: 4
Servings: 2
March 31, 2007
EW: Fresh herbs and Asian flavors add interest to meaty sea scallops. Grilled steak or
chicken can easily be substituted for the scallops; or, for a truly quick preparation, use
precooked shrimp. Be sure to buy "dry" scallops, which have not been treated with
sodium tripolyphosphate (STP). They are more flavorful and will brown properly. To
toast sesame seeds, heat a small dry skillet over low heat. Add sesame seeds and stir
constantly until golden and fragrant, about 2 minutes. Transfer to a small bowl and let
cool. To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the
rack. (Do not use cooking spray on a hot grill.)
Cindy’s Notes: I sautéed the scallops on the stovetop and did not bother using skewers.
I used mixed baby lettuce, basil and baby bok choy for the greens. I served the dressing
on the side rather than toss all the greens in it - the amount of dressing is generous and
we didn’t use all of it.

2 tablespoons lime juice
1 tablespoon toasted sesame oil
2 teaspoons minced fresh ginger
2 teaspoons reduced-sodium soy sauce
8 ounces dry sea scallops
4 cups mixed salad greens, preferably baby Asian greens
1 small red bell pepper, diced
1/2 cup assorted fresh herb leaves, such as basil, cilantro and/or mint
2 teaspoons sesame seeds, toasted
SOUTHEAST ASIAN SCALLOPS & GREENS (continued)
Preheat grill to medium-high.
Whisk vinegar, lime juice, oil, ginger and soy sauce in a medium bowl.
Thread scallops onto two 12-inch skewers. Sprinkle with salt and pepper. Oil the grill
rack (see Tip). Grill the scallops until cooked through, about 4 minutes per side.
Carefully remove the scallops from the skewers.
Add salad greens, bell pepper and herbs to the dressing; toss to combine. Serve the
salad topped with the scallops and sesame seeds.

potassium.
Nutrition bonus: Vitamin C (160% daily value), Vitamin A (100% dv), Iron (40% dv),
Selenium (36% dv). 1 Carbohydrate Serving; Exchanges: 2 vegetable, 3 very lean
meat, 1 1/2 fat
Black and White Angel Food Cake
Category: D
HU: 4
Servings: 12
Posted by: Peggymcv
April 1, 2007
CL Notes: If you can't decide whether you want vanilla or chocolate, this cake is for you
because it delivers both. Beaten egg whites create the light, airy texture of this classic
dessert. Place leftover yolks in an airtight container, cover with a thin layer of water, and
refrigerate for up to two days; use them to make custards, such as our Cinnamon
Crème Anglaise.
My notes: This cake was a winner in my home! Not only is it super-easy to make, but it
makes a beautiful presentation when served with sliced strawberries.
Cake:
1 cup cake flour (about 4 ounces)
1 1/2 cups granulated sugar, divided
1/2 teaspoon cream of tartar
1/4 teaspoon salt
12 large egg whites
1/2 teaspoon vanilla extract
2 tablespoons unsweetened dark cocoa (such as Hershey's Special Dark)
Glaze:
1 1/2 cups powdered sugar
2 tablespoons tub light cream cheese, softened
1 tablespoon 1% low-fat milk
3/4 teaspoon unsweetened dark cocoa (such as Hershey's Special Dark)
Topping:
Sliced strawberries (optional)

To prepare cake, lightly spoon flour into a dry measuring cup; level with a knife.
Combine flour and 3/4 cup granulated sugar, stirring with a whisk; set aside.
Place cream of tartar, salt, and egg whites in a large bowl; beat with a mixer at high
speed until foamy. Add remaining 3/4 cup granulated sugar, 1 tablespoon at a time,
beating until stiff peaks form. Beat in juice and 1/2 teaspoon vanilla. Sift flour mixture
over egg white mixture, 1/4 cup at a time; fold in after each addition.
Black and White Angel Food Cake (cont’d)
Spoon half of batter into an ungreased 10-inch tube pan, spreading evenly. Break air
pockets by cutting through batter with a knife. Sift 2 tablespoons cocoa over remaining
batter; fold in. Spoon cocoa batter evenly over top of vanilla batter; break air pockets by
cutting through cocoa layer with a knife. Bake at 325° for 55 minutes or until cake
springs back when lightly touched. Invert pan; cool completely. Loosen cake from sides
of pan using a narrow metal spatula. Invert cake onto a plate.
To prepare glaze, place powdered sugar, cream cheese, milk, and 1 teaspoon vanilla in
a medium bowl; beat with a mixer at medium speed until smooth. Drizzle half of glaze
over cake.
Add 3/4 teaspoon cocoa to remaining glaze; stir well to combine. Drizzle cocoa glaze
over cake. Refrigerate 5 minutes or until glaze is set. Garnish with strawberries, if
desired.
Yield: 12 servings (serving size: 1 slice)

CARBOHYDRATE 47.3g
Chicken Baked in Coconut-Curry Sauce
Main dishes (poultry)
Cooking Light (April 2007)
HU - 6
Core +1
4 servings
April 1, 2007
The rich coconut milk, hot curry paste, and garlic create a sauce that keeps the chicken moist.
Serve over basmati rice.
my notes: This was simple to prepare and very pretty. It might be considered quick depending
on your knife skills. Using lite coconut milk drops the HUs to 5/serving but I had a can of regular
I needed to use and it's only 1/8 cup per serving. I used ~1tsp of curry and it was plenty hot
enough for me.
1/2 cup coconut milk

1 to 1 1/2 teaspoons red curry paste
2 medium zucchini, halved lengthwise and thinly sliced (about 2 cups)
1 cup thinly sliced yellow squash (about 2 small)
1 cup 1/4-inch-thick red bell pepper strips (about 1 large)
1/2 cup diagonally cut green onions
4 teaspoons chopped fresh cilantro
4 lime wedges

Combine first 4 ingredients in a medium bowl; stir with a whisk.
Place chicken breast halves between 2 sheets of heavy-duty plastic wrap; pound each piece to
an even thickness using a meat mallet or small heavy skillet. Sprinkle salt and pepper evenly
over both sides of chicken.
Fold 4 (16 x 12-inch) sheets of heavy-duty aluminum foil in half crosswise. Open foil; layer 1/2
cup zucchini, 1/4 cup squash, 1/4 cup bell pepper, 2 tablespoons green onions, and 1 chicken
breast half on half of each foil sheet. Spoon 3 tablespoons of coconut milk mixture over each
serving. Fold foil over chicken and vegetables; tightly seal edges.
Place packets on a baking sheet. Bake at 425° for 22 minutes. Remove from oven; let stand 5
minutes. Place on plates. Unfold packets carefully, and sprinkle each serving with 1 teaspoon
cilantro. Garnish with lime wedges. Serve immediately.
Yield: 4 servings (serving size: 1 packet and 1 lime wedge)

NUTRITION PER SERVING: CALORIES 278(27% from fat); FAT 8.4g (sat 5.9g,mono 0.8g,poly 0.6g);
PROTEIN 41.7g; CHOLESTEROL 99mg; CALCIUM 57mg; SODIUM 523mg; FIBER 2.3g; IRON 2.8mg;
CARBOHYDRATE 8.4g
Farfalle with Smoked Salmon and Cream Cheese
Category : Pasta
Source : Everyday Food, March 2007
Healthy Units : 8
Servings : 4
Date : April 1, 2007
Notes: Quick and easy! You can also certain cut points by using less pasta or using
whole wheat pasta. Also, with the small amount of cream cheese, there isn't a difference
if you use full-fat cream cheese.
Ingredients
12 ounces farfalle
course salt and ground pepper
2 ounces neufchatel cheese, cut into small pieces
1/2 cup fresh dill, coarsely chopped or 1 teaspoon dried dill weed
2 tablespoons capers, drained and rinsed
4 ounces smoked salmon, cut into bite-sized pieces
Instructions
1. Cook pasta in a large pot of boiling salted water until al dente, according to package
directions. Reserve 1/2 cup of pasta water. Add onion to pot; immediately drain pasta
mixture, and return to pot.
2. Add cream cheese, dill, capers, and salmon to pasta. Toss, adding reserved pasta
water a little at a time to create a thin sauce that coats the farfalle (you may not need all
the water). Season lightly with salt and pepper. Serve.
Pork Chops with Rhubarb-Cherry Sauce
Category : Meats
Source : Everyday Food (TV)
Healthy Units : 6
Servings : 4
Date : April 1, 2007
Notes: I couldn't find fresh rhubarb, I used frozen and it increased the cooking time by a
few minutes.
Variation: The cherries can be replaced with other dried fruit, such as golden raisins;
soften as instructed in step 1. The rhubarb sauce can be refrigerated in an airtight
container for up to one week. Try it with roasted chicken or drizzled over toasted bread
topped with goat cheese.
Ingredients
1/2 cup dried cherries

1/4 cup water
1 Tablespoon balsamic vinegar
1/2 cup finely chopped onion
3 tablespoons sugar
pinch nutmeg
salt and pepper
4 medium pork loin chops
Instructions
1. In a small bowl, combine cherries with vinegar and ¼ cup hot water; let stand 10
minutes to soften.
2. In a small saucepan, heat 1 teaspoon oil over medium-low heat. Add onion; cook until
softened, stirring occasionally, about 10 minutes.
3. To the saucepan, add cherry mixture, rhubarb, and sugar; bring to a boil. Reduce
heat; simmer until rhubarb has softened, 5 to 8 minutes. Stir in nutmeg; season with salt
and pepper. Remove from heat; keep warm.'
4. Generously season both sides of pork chops with salt and pepper. In a large skillet,
heat remaining tablespoon oil over medium-high heat. Cook pork (in two batches, if
necessary, to avoid crowding the pan) until browned and cooked through, 3 to 4 minutes
per side. Serve topped with warm sauce.
Stovetop Sausage Mac and Cheese
Category: Pasta (RP)
Source: April, 2007 Cooking Light
HU: 9
Servings: 4
April 2, 2007
It seems everyone loves mac and cheese. This quick and easy pasta toss combines
three types of cheese, plus sausage, for creamy yet hearty texture and flavor. For a
more colorful version, stir in spinach.
*My Notes- I didn't have any onion powder, so I finely chopped some onion and added
while sauting the chicken sausage. Quick and easy to prepare. Not your usual tasting
Mac 'n Cheese dish, but has a nice twist to it.
4 ounces chicken and sun-dried tomato sausage (such as Gerhard's), chopped

1 1/4 cups fat-free milk
3/4 cup (3 ounces) shredded reduced-fat sharp cheddar cheese
1/3 cup (about 1 1/3 ounces) shredded Monterey Jack cheese
1/4 cup (2 ounces) 1/3-less-fat cream cheese
1/2 teaspoon onion powder
1/4 teaspoon garlic salt
5 cups hot cooked elbow macaroni (about 8 ounces uncooked pasta)
Chopped fresh parsley (optional)
Heat a large nonstick saucepan over medium-high heat. Add sausage; sauté 4 minutes
or until browned. Combine milk and flour in a small bowl, stirring well with a whisk. Add
milk mixture to pan; bring to a boil, stirring constantly. Reduce heat to medium. Stir in
cheeses, onion powder, and garlic salt; cook 3 minutes or until cheeses melt, stirring
constantly. Stir in pasta. Garnish with parsley, if desired. Serve immediately.
Yield: 4 servings (serving size: about 1 1/4 cups)
Barbecue Rubbed Pork Chops
Main Dish (Meat)
Source: CL April 07
Healthy Units: 6
Serving: 1 pork chop
Posted by Shel_k
April 2, 2007
Quick & Easy
From Cooking Light

This bold, zesty rub is made up of seven spices. Turn up the heat by using hot paprika
or 1/4 teaspoon ground red pepper. Garnish with parsley, if desired. Total time: 35
minutes.
My notes: had all the spices on hand, the pork was moist and very good.I used
boneless chops and after browning cooked about 4 minutes more.
1 tablespoon light brown sugar

1 teaspoon salt
1 teaspoon paprika
1 teaspoon chili powder
3/4 teaspoon ground cumin
1/4 teaspoon dry mustard
1/8 teaspoon ground allspice
4 (6-ounce) bone-in center-cut loin pork chops, trimmed (about 1/2 inch thick)
Cooking spray
Combine first 9 ingredients; rub over both sides of pork. Heat a grill pan over medium-
high heat. Coat pan with cooking spray. Add pork; cook for 2 minutes on each side.
Reduce heat to medium, and cook for 8 minutes or until done, turning occasionally.
Remove from pan; let stand 5 minutes.
Yield: 4 servings (serving size: 1 pork chop)
Cooking Light, APRIL 2007

Spicy Tilapia with Pineapple-Pepper Relish
Source: Cooking Light April, 2007
Healthy Units: 4.5
Core: Yes
Servings: 4
Date: April 4, 2007
Quick and Easy
CL Notes: Fresh pineapple chunks, now widely available in supermarkets, speed the
prep for this relish. Serve with coconut rice (substitute light coconut milk for some of the
water to cook it). Round out menu with a romaine lettuce salad tossed with lime
dressing.
Em’s Notes: This was delicious and very quick and easy.

1 teaspoon Cajun seasoning
4 (6-ounce) tilapia fillets
1 1/2 cups chopped fresh pineapple chunks
1/3 cup chopped plum tomato
1 tablespoon chopped fresh cilantro
1 small jalapeño pepper, seeded and chopped
4 lime wedges
Heat oil in a large nonstick skillet over medium-high heat. Combine Cajun seasoning,
salt, and pepper in a small bowl. Sprinkle fish evenly with spice mixture. Add fish to pan,
and cook for 2 minutes on each side or until fish flakes easily when tested with a fork or
until desired degree of doneness.
Combine pineapple and next 5 ingredients (through jalapeño) in a large bowl, stirring
gently. Serve pineapple mixture with fish. Garnish with lime wedges.
Yield: 4 servings (serving size: 1 fillet, about 1/2 cup relish, and 1 lime wedge)

Grilled Marinated Vegetables
Posted by: Danikam
Date: 4/7/07
HUs: 2.5
Serves: 6
Category: VP
Danika's notes: I only used 1/3 cup rice vinegar based on some of the reviews. Nice
twist on the standard grilled vegetables.
1 1/2 pounds small red potatoes, halved

2 cups sliced yellow squash
2 cups sliced zucchini
12 green onions, trimmed
2 large red bell peppers, cut into 1/2-inch-wide strips
1 tablespoon dark sesame oil
1/4 teaspoon salt
1/4 teaspoon pepper
Place potatoes in a medium saucepan; cover with water, and bring to a boil. Reduce
heat, and simmer 10 minutes or until tender; drain.
Combine potatoes and next 11 ingredients (potatoes through garlic) in a large heavy-
duty zip-top plastic bag. Seal bag, and marinate 30 minutes, turning bag occasionally.
Remove vegetables from bag, reserving marinade. Place vegetables in a wire grilling
basket coated with cooking spray. Prepare grill. Place grilling basket on grill rack, and
grill 7 1/2 minutes on each side or until tender. Place reserved marinade in a small
saucepan; cook over medium heat 3 minutes. Pour warm marinade over grilled
vegetables.

Marinated Asparagus Bundles
Healthy Units: 0.3
Servings: 10
April 7, 2007
CL Notes: Thin asparagus spears work best in this elegant side dish.
Eileen’s Notes: Great presentation and flavor but next time I’ll add some minced garlic
and use red onion. I made smaller bundles with 5 asparagus spears and 1 slice of red
pepper and put some of the chopped onions on top of each bundle when I put them on
the platter. I don’t like tarragon and subbed basil and forgot to add the sugar.
2 1/2 pounds asparagus

10 green onions
2 red bell peppers, cut into 20 strips
1 cup finely chopped onion
1 cup red wine vinegar
1/2 cup water
2 teaspoons sugar
1 teaspoon dried tarragon
1 teaspoon dry mustard
1/2 teaspoon salt
1/4 teaspoon pepper
Snap off tough ends of asparagus. Cover and cook in a small amount of boiling water 5
minutes or until crisp-tender. Drain and rinse under cold running water; drain well.
Trim white portion from green onions, and reserve for another use. Place green onion
tops in a bowl; add boiling water to cover. Drain immediately, and rinse under cold
running water.
Gather asparagus into 10 bundles, and add 2 bell pepper strips to each bundle. Tie
each bundle with a green onion strip. Place bundles in a 13 x 9-inch baking dish.
Combine chopped onion and next 9 ingredients (onion through pepper) in a bowl; stir
well. Pour over asparagus bundles. Cover and chill 2 to 8 hours. To serve, remove
asparagus bundles from marinade, and discard marinade. Arrange asparagus bundles
on a serving platter.
CALORIES 28 (10% from fat); FAT 0.3g (sat 0.1g,mono 0.0g,poly 0.1g); PROTEIN 2g;
CARBOHYDRATE 5.6g
Oven-Fried Chicken Thighs with Buttermilk-Mustard Sauce
Category: Poultry
Source: Cooking Light, May 2001
Healthy Units: 4.2
Servings: 4 (1 thigh & 1 T sauce)
April 8, 2007
Quick & Easy
CL Notes: Preheating the baking sheet helps to crisp the chicken on the bottom.
Eileen’s Notes: I used a tablespoon of fresh rosemary and loved the flavors in the dip
and sauce and how crispy the coating on the chicken gets. The original recipe was for 2
servings of 2 thighs and 2 T sauce but one thigh was plenty for me so I posted it as 4
servings. I changed the NI to reflect the 4 servings.
1/4 cup low-fat buttermilk

1 tablespoon honey
1/4 teaspoon salt
1/8 teaspoon dried rosemary
1/4 cup dry breadcrumbs
1 1/2 tablespoons grated fresh Parmesan cheese
4 (6-ounce) chicken thighs, skinned
Cooking spray
Combine the first 6 ingredients in a small microwave-safe bowl. Spoon 3 tablespoons

buttermilk mixture into a shallow bowl; reserve remaining mixture.
Combine the breadcrumbs and Parmesan cheese in a small bowl. Dip chicken in 3
tablespoons buttermilk mixture; dredge in breadcrumb mixture. Chill 15 minutes. Lightly
coat a baking sheet with cooking spray, and place in oven for 5 minutes.
Place the chicken on baking sheet. Bake at 425° for 24 minutes or until a meat
thermometer registers 180°, turning chicken after 12 minutes. Microwave reserved
buttermilk mixture at high for 20 seconds or until warm. Drizzle the sauce over chicken.
CALORIES 188; FAT 6g; PROTEIN 21.8; CHOLESTEROL 84mg; CALCIUM 76mg;
Warm Asparagus Salad
Vegetables
Source: CL March 2005
Healthy Units: 2
Servings: 6
4/8/07
2 ounces day-old French bread or other firm white bread, sliced

1 garlic clove, peeled and halved
1 tablespoon white wine vinegar
2 teaspoons extravirgin olive oil
1 teaspoon grated lemon rind
1 medium shallot, peeled and minced
1/4 teaspoon salt
1 cup water
1 1/2 pounds asparagus
1 teaspoon grated lemon rind (optional)

Place bread in a single layer on a baking sheet. Bake at 375° for 10 minutes or until
toasted. Rub cut sides of garlic over one side of each bread slice. Place bread slices in
a food processor; pulse 10 times or until bread is coarsely ground. Arrange
breadcrumbs in a single layer on a baking sheet; bake at 375° for 5 minutes or until
golden brown. Transfer breadcrumbs to a bowl.
Melt butter in a small saucepan over medium-high heat. Cook 1 to 2 minutes or until
butter is lightly browned, shaking pan occasionally; remove from heat. Drizzle butter
over toasted breadcrumbs; toss well to coat.
Combine vinegar, oil, 1 teaspoon rind, lemon juice, and shallot; stir well with a whisk.
Stir in salt and pepper.
Bring water to a boil in a large skillet. Snap off tough ends of asparagus; add asparagus
to pan. Cook 5 minutes or until tender, stirring constantly. Place asparagus on a serving
platter. Drizzle with vinaigrette; top with breadcrumb mixture. Garnish with 1 teaspoon
grated lemon rind, if desired. Serve immediately.
Yield: 6 servings
CARBOHYDRATE 13.2g
Strawberry Angel Cake
Yield: 16 servings
Healthy Units: 4
April 8, 2007
Comments: Easy to put together. I made the Vanilla Bean Angel Food Cake instead of
purchasing one at the store. I added some kiwis in with the strawberries for some extra
color.
4 cups sliced strawberries

3/4 cup sugar, divided
2 tablespoons evaporated skim milk
1 (8-ounce) block 1/3-less-fat cream cheese, softened
1 (10-inch) round angel food cake
3 tablespoons triple sec (orange-flavored liqueur) or orange juice, divided
1 (8-ounce) tub frozen reduced-calorie whipped topping, thawed
2 tablespoons sliced almonds, toasted
Combine strawberries and 1/4 cup sugar in a small bowl; cover and let stand 1 hour.
Combine 1/2 cup sugar, milk, and cream cheese in a medium bowl; beat at medium
speed of a mixer until smooth.
Cut cake horizontally into 3 layers using a serrated knife; place bottom layer, cut side
up, on a serving plate. Brush with 1 tablespoon liqueur, and spread half of cream
cheese mixture over cake. Spoon one-third of strawberries over cream cheese mixture
using a slotted spoon. Repeat layers, ending with cake and liqueur. Spread whipped
topping over top and sides of cake. Cover; chill 30 minutes. Arrange remaining
strawberries on top of cake before serving; sprinkle with almonds.

CARBOHYDRATE 33.5g
Vanilla Bean Angel Food Cake
Cooking Light, March 2006
Yield: 12 servings (serving size: 1 slice)
Healthy Units: 3
April 8, 2007
Comments: Rather than mixing with my fingers, I put the vanilla bean and the sugar in a
container, then shook my cha-cha around the kitchen. I used this in the Strawberry
Angel Cake.
Your sense of touch will tell you when the vanilla seeds are thoroughly mixed into the
sugar. Also, you'll know the cake has finished baking when you press the surface and it
springs back. Serve with fresh berries or fat-free whipped topping, if desired.
1 1/2 cups sugar, divided

1 (2-inch) piece vanilla bean, split lengthwise
1 cup sifted cake flour (about 4 ounces)
12 large egg whites
1/2 teaspoon cream of tartar
1/4 teaspoon salt
1 teaspoon lemon juice

Place 3/4 cup sugar in a small bowl. Scrape seeds from vanilla bean, and add seeds to
sugar; discard bean. Work the vanilla seeds into sugar with fingers until well combined.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and sugar
mixture, stirring with a whisk to combine.
Beat egg whites with a mixer at high speed until foamy. Add cream of tartar and salt;
beat until soft peaks form. Add remaining 3/4 cup sugar, 2 tablespoons at a time,
beating until stiff peaks form. Beat in juice. Sift flour mixture over egg white mixture, 1/4
cup at a time; fold in after each addition.
Spoon the batter into an ungreased 10-inch tube pan, spreading evenly. Break air
pockets by cutting through batter with a knife. Bake at 325° for 50 minutes or until cake
springs back when lightly touched. Invert pan; cool completely. Loosen cake from sides
of pan using a narrow metal spatula. Invert cake onto plate.

CALORIES 144(0.0% from fat); FAT 0.1g (sat 0.0g,mono 0.0g,poly 0.0g); PROTEIN

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Grilled Tomato-Basil Chicken

Source: CL Low-Fat Low-Calorie Quick & Easy Cookbook

1/2 t minced garlic

6 cups blueberries (about 2 pints)

Eating Well Note: An appealing accompaniment to grilled chicken or fish.

176 calories, 6 g fat, 6 g protein, 8 g fiber, 181 mg sodium

1/4 cup unsweetened coconut 1/4 teaspoon baking soda

Per muffin: 202 calories; 9 g fat (3 g sat, 4 g mono); 23 mg cholesterol; 28 g

15 ounces canned pinto beans, drained (very lightly rinsed)

Prepare grill or broiler. (I used my grill pan.)

NUTRITION PER SERVING

NUTRITION PER SERVING

2 tablespoons extra-virgin olive oil, divided

Yield: 4 servings (serving size: 1 1/2 cups)

3 tablespoons canola oil or toasted sesame oil

Per serving: 194 calories; 8 g fat (1 g sat, 4 g mono); 221 mg cholesterol; 5 g

6 cups fresh baby spinach leaves

NUTRITION PER SERVING

Preheat oven to 450.

Halve tomato horizontally; transfer to baking sheet cut-side up.

Top with salt and pepper, Parmesan cheese, and oregano.

Bake at 450 until tomatoes are tender, about 15 minutes.

Per Serving (excluding unknown items): 53 Calories; 2g Fat (31.4% calories

1 pound shrimp, large, peeled

3 cups (1-inch) sliced asparagus (about 1 pound)

AIOLI: 1/3 cup chopped bottled roasted red bell

2 tablespoons unsalted butter

Cut butter into bits and let soften.

Serve over vanilla ice cream, waffles, or angel food cake.

Makes approximately 2 cups.

1/2 cup whole-wheat pastry flour

Per serving: 238 calories; 8 g fat; 3 g fiber

2 cups fresh or frozen (not thawed) blueberries

Per tablespoon: 21 calories; 0 g fat; 0 g fiber

6 oz Italian bread, diagonally cut into 6 slices

NUTRITION PER SERVING

Cakes: 2 large egg whites

To prepare aioli, combine 2 tablespoons mayonnaise and remaining ingredients in a

1/3 cup sour cream, light

Serve with pork chops, grilled chicken or turkey cutlets.

Refrigerate, covered, up to 1 week.

Serving size: 2 tablespoons.

Sautéed kale keeps, chilled in an airtight container, 3 days.

2 slices bacon -- cooked & crumbled

Cook bacon until very crisp, drain fat.

Pour over warm asparagus and serve immediately.

1 1/2 pounds chicken breast

2 Anaheim peppers ¼ pound Andouille sausage, finely chopped

2 tablespoons extra-virgin olive oil, divided

Preheat oven to 400 F.

NUTRITION PER SERVING

Dressing: 2 cups chopped roasted skinless,

To prepare dressing, combine first 7 ingredients, stirring well.

Serve with: Baked tortilla chips

Yield: 4 servings (serving size: 2 1/2 cups)

8 cups coarsely chopped broccoli florets extrasharp cheddar cheese

Spicy Chicken with Poblano Peppers and Cheese

4 poblano chiles, halved and seeded 1/2 teaspoon ground cumin

Reduce oven temperature to 375°.

Yield: 4 servings (serving size: 2 chile halves)

2/3 cup wild rice

3 tablespoons pine nuts

Cook pasta according to package directions. Drain.

NOTES: Strozzapretti is a type of pasta with curved, medium-length strands. Substitute