TEA-LICOUS RECIPES FROM PRIM ROSE HILL

Fluffy Lemon Pie

2011-04-28T13:55:00.003-04:00

Ingredients:
* 1 package (1 ounce) sugar-free instant vanilla pudding mix
* 1 teaspoon sugar-free lemonade soft drink mix
* 1 cup cold fat-free milk
* 1 carton (8 ounces) frozen reduced-fat whipped topping, thawed, divided
* 1 reduced-fat graham cracker crust (8 inches)

Directions:
* Combine pudding mix and soft drink mix. In a small bowl, whisk milk and pudding mixture for 2 minutes. Let stand for 2 minutes (pudding will be stiff).
* Fold in half of the whipped topping. Spread into crust. Top with remaining whipped topping. Cover and chill for 2-3 hours or until set.

Yield: 8 servings.

Editor's Note: This recipe was prepared with Crystal Light Drink Mix.

Nutrition Facts: 1 piece equals 189 calories, 6 g fat (4 g saturated fat), 1 mg cholesterol, 259 mg sodium, 27 g carbohydrate, trace fiber, 2 g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat.

~~Simple & Delicious May/June 2008~~

Oatmeal Dinner Rolls

2011-04-16T08:14:00.000-04:00

Ingredients:
* 2 cups water
* 1 cup quick-cooking oats
* 3 tablespoons butter
* 1 package (1/4 ounce) active dry yeast
* 1/3 cup warm water (110° to 115°)
* 1/3 cup packed brown sugar
* 1 tablespoon sugar
* 1-1/2 teaspoons salt
* 4-3/4 to 5-1/4 cups all-purpose flour

Directions:
* In a saucepan, bring water to a boil; add oats and butter. Cook and stir for 1 minute. Remove from the heat; cool to lukewarm.
* In a bowl, dissolve yeast in warm water. Add the oat mixture, sugars, salt and 4 cups of flour; beat until smooth. Add enough remaining flour to form a soft dough.
* Turn onto a floured surface; knead until smooth and elastic, about 6-8 minutes. Place in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 1 hour.
* Punch dough down; allow to rest for 10 minutes. Shape into 18 balls. Place in two greased 9-in. round baking pans. Cover and let rise until doubled, about 45 minutes.
* Bake at 350° for 20-25 minutes or until golden brown. Remove from pan to wire racks.

Yield: 1-1/2 dozen.

Nutritional Analysis: One roll (prepared with margarine) equals 180 calories, 2 g fat (0 saturated fat), 0 cholesterol, 212 mg sodium, 34 g carbohydrate, 0 fiber, 4 g protein. Diabetic Exchanges: 2 starch, 1/2 fat.

~~Taste of Home February/March 1996~~

Zesty Buttered Peas

2011-04-14T08:11:00.002-04:00

Ingredients:
* 1 package (10 ounces) frozen peas, thawed
* 1 cup sliced celery
* 1/2 cup chopped onion
* 1 tablespoon minced fresh savory or 1-1/2 teaspoons dried savory
* 2 tablespoons butter
* 1/2 teaspoon salt, optional
* 2 tablespoons diced pimientos

Directions:
* In a large saucepan, saute the first four ingredients in butter until crisp-tender. Cover and cook over medium heat for 6-8 minutes or until vegetables are tender. Stir in salt if desired and pimientos.

Yield: 6 servings.

Nutritional Analysis: One serving (prepared with margarine and without added salt) equals 74 calories, 4 g fat (0 saturated fat), 0 cholesterol, 93 mg sodium, 8 g carbohydrate, 0 fiber, 2 g protein. Diabetic Exchanges: 1 fat, 1/2 starch.

~~Taste of Home June/July 1995~~

Baked Lemon Haddock

2011-04-11T06:08:00.000-04:00

Ingredients:
* 2 pounds haddock fillets
* 1 cup seasoned dry bread crumbs
* 1/4 cup butter, melted
* 2 tablespoons dried parsley flakes
* 2 teaspoons grated lemon peel
* 1/2 teaspoon garlic powder

Directions:
* Cut fish into serving-size pieces. Place in a greased 11-in. x 7-in. baking dish. Combine remaining ingredients; sprinkle over fish. Bake at 350° for 25 minutes or until fish flakes easily with a fork.

Yield: 6 servings.

Diabetic Exchanges: One serving (prepared with margarine) equals 3 lean meat, 1 starch; also, 239 calories, 650 mg sodium, 67 mg cholesterol, 15 gm carbohydrate, 25 gm protein, 9 gm fat.

~~Taste of Home December/January 1994~~

Pear Bundt Cake

2011-04-09T08:04:00.000-04:00

Ingredients:
* 1 can (15 ounces) reduced-sugar sliced pears
* 1 package (18-1/4 ounces) white cake mix
* 2 egg whites
* 1 egg
* 2 teaspoons confectioners' sugar

Directions:
* Drain pears, reserving the syrup; chop pears. Place pears and syrup in a large bowl; add the dry cake mix, egg whites and egg. Beat on low speed for 30 seconds. Beat on high for 4 minutes.
* Coat a 10-in. fluted tube pan with cooking spray and dust with flour. Add batter.
* Bake at 350° for 50-55 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pan to a wire rack to cool completely. Dust with confectioners' sugar.

Yield: 16 servings.

Nutritional Analysis: One slice equals 163 calories, 4 g fat (1 g saturated fat), 13 mg cholesterol, 230 mg sodium, 30 g carbohydrate, 1 g fiber, 2 g protein. Diabetic Exchanges: 1 starch, 1 fruit, 1 fat.

~~Quick Cooking September/October 2001~~

Popovers for Two

2011-04-07T02:00:00.000-04:00

Ingredients:
* 1/2 cup milk
* 1 egg
* 1/2 cup all-purpose flour
* 1/4 teaspoon salt
* 1/4 teaspoon poultry seasoning, optional

Directions:
* Let milk and egg stand at room temperature for 30 minutes. Combine all ingredients in a bowl; beat just until smooth. Pour into four greased 6-oz. custard cups; place on a baking sheet. Bake at 425° for 15 minutes. Reduce heat to 350° (do not open door). Bake 15-20 minutes longer or until popovers are deep golden brown (do not under bake). Serve warm.

Yield: 4 popovers.

Nutritional Analysis: Two popovers (prepared with fat-free milk) equals 175 calories, 3 g fat (1 g saturated fat), 108 mg cholesterol, 358 mg sodium, 28 g carbohydrate, 1 g fiber, 9 g protein. Diabetic Exchanges: 2 starch.

~~Reminisce Extra February 2000~~

WW: Greek-Style Egg Rolls with a Garlic-Dill Dipping Sauce

2011-03-05T05:29:00.000-05:00

Ingredients:
3 spray(s) cooking spray, divided
8 oz shrimp, large, cooked, peeled and finely chopped
2 Tbsp feta cheese, crumbled
1/2 cup(s) cooked white rice, tightly packed
1/2 cup(s) canned tomatoes, chopped and drained
1/4 tsp dried oregano, crushed
1/4 tsp table salt
1/4 tsp black pepper
12 item(s) egg roll wrapper(s)
1/2 cup(s) plain fat-free yogurt
2 Tbsp scallion(s), finely chopped
1/2 tsp dill
1/4 tsp minced garlic
1/4 tsp table salt
1/4 tsp black pepper

Instructions:
* Preheat oven to 400ºF. Coat a nonstick baking sheet with cooking spray.

* Combine shrimp, cheese, rice, tomatoes, oregano and 1/4 teaspoon each of salt and pepper in a medium bowl; mix well.

* Place an egg roll wrapper on a flat work surface with the corners set vertically (pointing up and down – a diamond shape). Arrange 3 tablespoons of filling down the center of wrapper, leaving 1/2 inch at the bottom and top.

* Fold the bottom of the wrapper to the center, over the filling. Gently, but firmly, fold the left side of the wrapper to the center and then fold in the right side. Fold the top of the wrapper down to cover filling and seal any loose ends with water; repeat with remaining ingredients.

* Place filled wrappers on prepared baking sheet; lightly spray surface of wrappers with cooking spray. Bake until wrappers are golden brown, flipping once, about 16 minutes.

* Meanwhile, to prepare dipping sauce, combine remaining ingredients in a bowl. Yields 1 roll and about 1 scant tablespoon of sauce per serving.

PointsPlus™ Value: 2
Servings: 12

WW: Candied Sweet Potato with Pineapple

2011-03-03T05:12:00.000-05:00

Ingredients:
1 spray(s) cooking spray
1 1/2 pound(s) sweet potato(es), peeled and cut into 1-inch chunks
8 oz canned crushed pineapple in juice, undrained
1 Tbsp SPLENDA® SPLENDA No Calorie Sweetener
1/4 tsp ground cinnamon

Instructions:
* Preheat oven to 425ºF. Coat a 2-quart casserole dish with cooking spray.

* Place potatoes in prepared dish. In a small bowl, combine crushed pineapple, Splenda and cinnamon; add to potatoes and toss until well mixed.

* Bake, stirring after 30 minutes, until sweet potato mixture is bubbly, about 45 minutes. Yields about 1/2 cup per serving.

Notes:
* You can use canned sweet potatoes in water to save time if you prefer.

PointsPlus™ Value: 3

Servings: 6

WW: King Cake

2011-03-01T04:45:00.002-05:00

Ingredients:
1 cup(s) fat-free skim milk
4 Tbsp reduced-calorie margarine
1/2 oz yeast, use two 1/4 oz packets
2/3 cup(s) water, warm (about 110°F)
1/2 cup(s) sugar, granulated, divided
1/2 cup(s) fat-free egg substitute
1 tsp table salt
1 tsp ground nutmeg
5 cup(s) all-purpose flour, or as little as 4 cups (see instructions)
2 spray(s) cooking spray
1/2 cup(s) packed light brown sugar
1/2 cup(s) raisins
1/2 cup(s) (chopped) pecan halves, chopped (or walnuts)
1 1/2 tsp ground cinnamon
1 Tbsp reduced-calorie margarine, melted
1 cup(s) powdered sugar
3 Tbsp water
3 Tbsp sugar, granulated (use 1 tbsp each purple, green and gold decorating sugar)

Instructions:
* To make dough, combine milk and 4 tablespoons of margarine in a small saucepan; set pan over medium-low heat. Heat mixture until tiny bubbles appear around edges of pan. Remove pan from heat and set aside to cool slightly.

* Meanwhile, in a large mixing bowl, combine yeast, 2/3 cup of warm water and 1 tablespoon of granulated sugar; let stand 5 minutes. Beat in egg substitute. Beat in cooled milk mixture. Beat in remaining granulated sugar, salt and nutmeg.

* Add flour, 1 cup at a time, and mix until blended and no longer sticky (this will take 4 to 5 cups). Using dough hook attachment on your mixer, or your hands, knead dough until smooth and elastic (about 2 minutes with dough hook and 8 minutes by hand). Shape dough into a ball.

* Coat a large bowl with cooking spray. Add dough and turn to coat all sides. Cover bowl with plastic wrap and let dough rise in a warm place until doubled in bulk, about 1 1/2 hours.

* When dough has risen, punch dough down with your fists to let air out. Roll into a large rectangle, about 14 X 18 inches; set aside.

* To make filling, combine brown sugar, raisins, nuts, cinnamon and melted margarine in a bowl; combine until mixture is crumbly.

* Sprinkle filling evenly over dough, to within 1/4-inch of edges of rectangle.

* Starting from wider side of rectangle, roll dough up tightly, like a jelly roll. Bring ends of roll together to form an oval-shaped ring.

* Coat a baking sheet with cooking spray. Place dough ring on baking sheet and pinch ends together to form a seal.

* Cover dough with plastic wrap and let rise in a warm place until doubled in size, about 45 minutes.

* Preheat oven to 375ºF.

* Using a serrated knife, cut slits 1/3 of way through dough all around ring, 1 inch apart, to let steam vent. Bake for 25 to 30 minutes, until golden. Remove from oven and insert plastic baby doll into bottom of cake so it is completely hidden. (You can substitute a whole pecan or walnut for the doll.)

* To make frosting, combine powdered sugar and 3 tablespoons of water in a small bowl; whisk until smooth.

* While cake is still warm, spread frosting over top and sides. Sprinkle colored sugar over cake, alternating colors. Cut into 24 pieces and serve. (Note: Our lightened up King Cake contains only a small amount of fat so it dries out quickly. For the best results, prepare the cake the day you plan to serve it.)

PointsPlus™ Value: 6
Servings: 24

WW: Shrimp Creole

2011-02-28T22:40:00.004-05:00

Ingredients:
1 Tbsp vegetable oil
1 Tbsp all-purpose flour
1 stalk(s) (medium) celery, chopped
1 small onion(s), chopped
1 clove(s) (medium) garlic clove(s), minced
1 medium green pepper(s), chopped
14 1/2 oz canned diced tomatoes, drained
2 Tbsp canned tomato paste
1/4 cup(s) red wine
1 cup(s) fat-free chicken broth
1 leaf/leaves bay leaf
1/8 tsp paprika, smoked, hot Spanish variety
1/4 tsp dried basil
1/4 tsp dried oregano
1/2 tsp table salt, or more to taste
1/4 tsp black pepper
1 pound(s) shrimp, peeled and deveined
2 Tbsp scallion(s), minced
1 Tbsp parsley, Italian, fresh, minced
1 Tbsp fresh lemon juice
2 cup(s) cooked brown rice

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 green 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.

PointsPlus™ Value: 8
Servings: 4

WW: Buttermilk Biscuits

2011-02-27T06:50:00.001-05:00

Ingredients:
1 cup(s) all-purpose flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp table salt
2 Tbsp butter, chilled and cut into small pieces
1/2 cup(s) Friendship Lowfat buttermilk, or other brand***
1 spray(s) cooking spray

Instructions:
* Preheat oven to 450°F.

* Lightly spoon flour into a dry measuring cup; level with a knife.

* Combine flour and next three ingredients in a bowl; cut in butter with a pastry blender or two knives until mixture resembles coarse meal. Add buttermilk; stir just until moist.

* Turn dough out onto a lightly floured surface; knead 4 or 5 times. Roll dough to 1⁄2-inch thickness; cut with a 21⁄2-inch biscuit cutter. Place on a baking sheet coated with cooking spray. Bake at 450°F for 10 minutes or until golden. Serve warm with light butter and honey, if desired (may affect POINTS value). Yield: 7 servings (serving size: 1 biscuit).

***For buttermilk, put 1/2 Tbsp lemon juice or vinegar (distilled white, cider or white-wine vinegar) and add milk to make 1/2 cup. Stir, then let stand 5 minutes.

PointsPlus™ Value: 3
Servings: 7

WW: Okra, Corn and Tomato Saute

2011-02-26T05:55:00.000-05:00

Ingredients:
3 slice(s) uncooked reduced-fat bacon
1 spray(s) cooking spray
1 small onion(s), chopped
1 clove(s) (medium) garlic clove(s), minced
2 cup(s) frozen corn kernels
8 oz frozen okra, sliced (about 2 cups)
1/8 tsp cayenne pepper, or less to taste*
1/4 tsp dried oregano, crushed
1/2 tsp table salt
1/8 tsp black pepper
1 cup(s) grape tomatoes, or cherry tomatoes, halved

Instructions:
* Brown bacon in a large nonstick skillet over medium heat, flipping several times, about 5 to 7 minutes; remove bacon and set aside.

* Coat same skillet with cooking spray and set over medium-high heat. Add onion and garlic; cook, stirring frequently, until onion is tender, about 3 to 5 minutes. Add corn, okra, cayenne, oregano, salt and pepper; cook, stirring frequently, until vegetables are crisp-tender, about 5 minutes. Stir in tomatoes; cook until tomatoes are pulpy, about 2 to 4 minutes. Crumble bacon over skillet and serve. Yields about 3/4 cup per serving.

Notes:
* One-eighth teaspoon of cayenne pepper is quite spicy — adjust to taste.

You do not need to thaw the corn and okra.

We used frozen vegetables for convenience but you can use fresh corn and okra if you prefer. The cooking time will be about the same.

Omit the bacon for a vegetarian version.

PointsPlus™ Value: 2
Servings: 6

WW: Chicken and Sausage Gumbo

2011-02-25T05:01:00.002-05:00

Ingredients:
2 spray(s) cooking spray
6 oz uncooked boneless, skinless chicken breast, cut into 1-inch cubes
6 oz sausage, spicy (chicken, turkey or pork), cut into 1-inch cubes
10 oz frozen gumbo-style vegetables, (corn, pepper, okra and onion)
1 clove(s) (medium) garlic clove(s), minced
1 Tbsp all-purpose flour
1 cup(s) canned chicken broth
1 cup(s) canned crushed tomatoes
1 leaf/leaves bay leaf
1/4 tsp dried thyme
1/8 tsp table salt
1/8 tsp black pepper
1 medium scallion(s), green part only, chopped

Instructions:
* Generously coat Dutch oven with cooking spray. Add chicken and sausage; brown, stirring constantly, about 2 minutes.

* Stir in frozen vegetables and garlic; sauté until vegetables are thawed, about 5 minutes.

* Sprinkle mixture with flour and cook 1 minute. Stir in chicken broth and scrape up any browned bits in bottom of Dutch oven.

* Stir in crushed tomatoes, bay leaf, thyme, salt and pepper; simmer 5 minutes. Remove bay leaf. Divide among 4 bowls, sprinkle with scallions and serve. Yields about 1 1/4 cups per serving.

PointsPlus™ Value: 7
Servings: 4

WW: Shrimp and Chicken Jambalaya

2011-02-24T04:06:00.002-05:00

Ingredients:
2 tsp olive oil
1 medium onion(s), sweet, chopped (about 1 cup)
1 medium green pepper(s), chopped (about 1 cup)
8 oz uncooked boneless, skinless chicken breast, cut into bite-size pieces
29 oz canned stewed tomatoes, undrained
12 oz shrimp, peeled and deveined
1 tsp italian seasoning, dried
1 tsp hot pepper sauce
4 cup(s) cooked brown rice

Instructions:
* Heat oil in a large nonstick skillet over medium-high heat. Add onion and pepper; cook, stirring, until crisp-tender, about 5 minutes.

* Stir in chicken; cook, stirring, until chicken is no longer pink, about 5 minutes.

* Stir in remaining ingredients, except rice; bring to a boil. Reduce heat; simmer, stirring occasionally, until shrimp are cooked through, about 5 minutes.

* Stir in rice; continue cooking until liquid is almost absorbed and rice is thoroughly heated, about 2 minutes. Yields about 2 cups per serving.

Notes:
* This recipe also tastes great if you use lean pork tenderloin strips instead of chicken. And go ahead and toss some red beans into the cooked rice (could affect PointsPlus values).

PointsPlus™ Value: 11
Servings: 4

WW: Chocolate Marshmallow Fudge

2010-12-18T01:36:00.002-05:00

Ingredients:
1 spray(s) cooking spray
1 2/3 cup(s) sugar
2/3 cup(s) fat-free evaporated milk
2 Tbsp reduced-calorie margarine, or light butter
12 oz semisweet chocolate, chopped (about 1 1/2 cups)
14 large marshmallow(s)

Instructions:
* Coat an 8- X 8-inch pan with cooking spray.

* In a medium saucepan, stir together sugar, evaporated milk and margarine (or butter); bring to a boil over high heat. Reduce heat to medium-low and cook, stirring constantly, about 3 minutes.

* Stir in chocolate and marshmallows; remove pan from heat and stir until smooth.

* Pour mixture into prepared pan and refrigerate until firm, about 2 hours. Cut into thirty-six 1 1/3-inch squares and serve. Yields 1 piece per serving.

Notes: Store fudge in refrigerator. Or freeze for a firmer consistency.

POINTS® Value: 2
Servings: 36

WW: 15-Minute Skillet Cassoulet

2010-11-26T07:14:00.000-05:00

Ingredients:
2 spray(s) cooking spray, or enough to coat skillet
1 medium onion(s), chopped
1 medium garlic clove(s), minced
8 oz low-fat sausage, smoked variety, sliced 1/4-inch thick
1/4 tsp dried thyme
3/4 cup(s) canned chicken broth
30 oz canned great Northern beans, rinsed and drained
1 1/2 Tbsp canned tomato paste
1/2 cup(s) dried bread crumbs

Instructions:
* Preheat broiler.

* Coat a nonstick ovenproof skillet with cooking spray and heat. Add onion, garlic and kielbasa and sauté until onion is tender, about 3 to 4 minutes. Add thyme, broth, beans and tomato paste; simmer 10 minutes.

* Sprinkle bread crumbs over beans. Place skillet under broiler until bread crumbs are browned, about 30 seconds.

Yields about 1 3/4 cups per serving.

POINTS® Value: 7
Servings: 4

WW: Cranberry-Orange Relish

2010-11-22T01:40:00.002-05:00

Ingredients:
12 oz cranberries, fresh
1 medium orange(s), navel, washed, unpeeled and cut into chunks*
1 cup(s) sugar
1 piece(s) ginger root, fresh, peeled, about 1-inch, chopped
1/4 tsp ground cinnamon

Instructions:
* Put cranberries, orange, sugar, ginger and cinnamon in a food processor; pulse until finely chopped. Scrape into a serving bowl (or a plastic container if making ahead). Cover and refrigerate until ready to use.

Yields about 2 2/3 tablespoons per serving.

Notes: If the flavor from using the entire orange peel is too strong for you, add some fresh orange zest instead. Then remove the peel and white pith before cutting the orange into chunks.

If you want to give the relish a different spin, add chopped cilantro or mint and minced jalapeno pepper.

You can make this relish up to 5 days ahead.

This recipe is great as a spread for leftover turkey sandwiches or as an accompaniment to roast pork or chicken.

POINTS® Value: 1
Servings: 16

Pecan Cranberry Salad

2010-11-20T07:16:00.001-05:00

Ingredients:
* 1 12-ounce package fresh cranberries
* 1 cup water
* 1/2 cup sugar
* 1 4-serving-size package sugar-free low-calorie cranberry- or raspberry-flavored gelatin
* 1 15-1/4-ounce can crushed pineapple (juice pack)
* 1/3 cup coarsely chopped pecans, toasted

Directions:
1. In a large saucepan, combine cranberries and the water. Bring to boiling; reduce heat. Simmer, uncovered, about 3 minutes or until berries pop.

2. Remove from heat. Add sugar and gelatin, stirring to dissolve. Stir in undrained pineapple. Transfer to a serving bowl. Cover and chill about 6 hours or until firm. To serve, sprinkle with pecans.

Makes 10 (1/3-cup) servings.
Nutrition Facts: * Servings Per Recipe 10 (1/3 cup) servings * Calories106, * Total Fat (g)3, * Sodium (mg)27, * Carbohydrate (g)20, * Fiber (g)2, * Protein (g)1, * Fruit (d.e.).5, * Other Carbohydrates (d.e.)1, * Fat (d.e.).5, * Percent Daily Values are based on a 2,000 calorie diet

WW: Stuffing with Sage and Chives

2010-11-18T01:44:00.000-05:00

Ingredients:
1 spray(s) cooking spray
12 slice(s) whole-wheat bread, or white bread, preferably day-old, cubed*
2 tsp olive oil
2 tsp light butter
1 cup(s) onion(s), diced
3 medium celery, stalks, diced
2 tsp dried thyme
2 tsp dried sage
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
2 cup(s) canned chicken broth
2 Tbsp chives, fresh, chopped

Instructions:
* Preheat oven to 350ºF. Coat a 4-quart shallow baking dish with cooking spray.

* Arrange bread cubes on a large ungreased baking sheet in a single layer (use 2 baking sheets if there’s not enough room). Bake until lightly toasted, about 8 to 10 minutes. Remove bread from oven and set aside; leave oven set to 350ºF.

* Meanwhile, in a large skillet over medium-high heat, heat oil and butter together for 1 to 2 minutes. Add onion and celery; sauté until soft, about 3 minutes. Add thyme, sage, salt and pepper; stir to coat. Cook until herbs are fragrant, about 1 minute.

* Transfer onion mixture to a large mixing bowl. Add bread, broth and chives; toss to combine. Spoon mixture into prepared baking dish and cover with foil; bake 20 minutes. Uncover and bake until top is golden brown, 15 minutes more.

Yields about 1 cup per serving.

Notes: * *Leave the bread bag open and somewhat uncovered for 1 to 2 days (at room temperature) before making the recipe.

You can make this stuffing in advance and bake it just before serving. The stuffing will last up to 3 days in the refrigerator or 3 months in the freezer. Thaw overnight in the refrigerator before baking as directed.

Feel free to substitute your favorite bread, such as whole grain, sourdough or a light variety (could affect POINTS values).

For added flavor, you can also add about 1 cup of diced Granny Smith or McIntosh apples to the stuffing (could affect POINTS values).

POINTS® Value: 2
Servings: 8

WW: Garlic Mashed Red Potatoes

2010-11-16T04:16:00.002-05:00

Ingredients:
8 small uncooked red potato(es), peeled and cut into 2-inch chunks
4 medium garlic clove(s), peeled
1/4 cup(s) fat-free sour cream
1/4 cup(s) fat-free skim milk
2 Tbsp chives, fresh, minced
1/8 tsp table salt, or to taste
1/8 tsp black pepper, freshly ground, or to taste

Instructions:
* Combine potatoes and garlic in a large saucepan and pour in enough water to cover; set pan over high heat and bring to a boil. Reduce heat slightly and boil until potatoes are fork tender, about 8 minutes; drain water from saucepan.

* Add sour cream, milk and chives to pan; mix until combined. Mash mixture with a potato masher until smooth (or leave some lumps if desired); season to taste with salt and pepper.

Yields about 1/2 cup per serving.

POINTS® Value: 3
Servings: 4

WW: Chocolate Chip-Cherry Biscotti

2010-11-14T08:07:00.002-05:00

Perfect for dunking into a cup of coffee or tea. Swap dried cranberries, chopped dried strawberries or apricots for the cherries.

Ingredients:
2 spray(s) cooking spray
2 cup(s) all-purpose flour
1 tsp baking powder
1/8 tsp table salt
1 Tbsp canola oil
2/3 cup(s) sugar
1 large egg(s), beaten
2 large egg white(s), beaten
1/2 cup(s) mini chocolate chips
1/2 cup(s) dried cherries
1 Tbsp all-purpose flour, for rolling out dough

Instructions:
* Preheat oven to 375°F. Coat a baking sheet with cooking spray.

* In a large bowl, sift together flour, baking powder and salt; set aside.

* In another large bowl, using an electric mixer, beat together oil, sugar, egg and egg whites until well-combined. Add flour mixture to egg mixture, a little at a time, beating with each addition (dough will be stiff); fold in chocolate chips and cherries.

* Working on a lightly floured surface, roll dough into a 13- X 1 1/2-inch log and place on center of prepared baking sheet; bake for 25 minutes.

* Reduce heat to 350°F and remove baking sheet from oven. Cool dough long enough to cut into twenty-four 3/8-inch-thick diagonal slices. Lay slices on their sides on same baking sheet; return to oven. Bake for 10 minutes; flip and bake until lightly browned, about 5 to 10 minutes more. Yields 1 cookie per serving.

Notes: Store extras in an airtight container for up to 10 days.

POINTS® Value: 2
Servings: 24

WW: Baked Blueberry-Peach French Toast

2010-11-12T08:05:00.000-05:00

Ingredients:
16 slice(s) light whole wheat bread
1 cup(s) blueberries, fresh, or 1 cup frozen, thawed blueberries
1 large peach(es), chopped or 1 cup frozen, thawed peach slices
2 1/2 cup(s) fat-free skim milk
2 cup(s) fat-free egg substitute
2 Tbsp sugar, granulated
1 tsp ground cinnamon
1 tsp vanilla extract
1 Tbsp powdered sugar

Instructions:
* Preheat oven to 400ºF.

* Arrange 8 slices of bread in bottom of a 9 X 13-inch baking dish, squishing slices together to make one layer; sprinkle blueberries and peaches over top.

* In a medium bowl, whisk together milk, egg substitute, granulated sugar, cinnamon and vanilla extract. Pour half of milk mixture over fruit; top with remaining 8 slices of bread. Pour remaining milk mixture over bread; using a spatula, press top layer of bread slices down to saturate with milk mixture.

* Cover dish with aluminum foil and bake 20 minutes; uncover dish and bake until egg mixture is set and top is golden brown, about 10 minutes more. Cool slightly before sifting powdered sugar over top. Slice into 8 pieces and serve. Yields 1 slice per serving.

Notes: You can prepare this recipe in advance, cover it with plastic wrap and refrigerate it up to 24 hours. When you’re ready to cook it, replace the plastic wrap with aluminum foil and bake as directed.

POINTS® Value: 4
Servings: 8

WW: Broccoli and Cheddar Quiche

2010-11-10T09:58:00.003-05:00

Ingredients:
6 oz pie crust, 9-inch, refrigerated
2 tsp olive oil
1/2 cup(s) red onion(s), chopped
1 1/4 cup(s) part-skim ricotta cheese
1 cup(s) low-fat shredded cheddar cheese
1 large egg(s)
2 large egg white(s)
1 Tbsp Dijon mustard
1 tsp dried oregano
1/2 tsp table salt, or more to taste
1/4 tsp black pepper, freshly ground, or more to taste
10 oz frozen chopped broccoli, thawed and well-drained
1 Tbsp grated Parmesan cheese

Instructions:
* Preheat oven to 375ºF. Press pie crust into bottom and up sides of a 9-inch, removable-bottom tart pan or a 9-inch pie pan; refrigerate until ready to use.

* To make filling, heat oil in a small skillet over medium heat. Add onion and sauté until soft, about 3 minutes. Transfer onion to a large bowl and add ricotta cheese, cheddar cheese, egg, egg whites, mustard, oregano, salt and pepper; mix well and fold in broccoli. Spoon mixture into prepared crust and level surface with a wooden spoon; sprinkle with Parmesan cheese.

* Bake until a knife inserted near center comes out clean, about 35 to 40 minutes. Let stand 10 minutes before slicing into 8 pieces. Yields 1 piece per serving.

Notes: Not a broccoli fan? Substitute spinach in its place.

POINTS® Value: 5
Servings: 8

WW: Mediterranean Sole

2010-11-08T09:53:00.002-05:00

Ingredients:
2 large potato(es), peeled
1 tsp table salt, divided
1 1/3 pound(s) sole
2 Tbsp fresh lemon juice
1 tsp ground oregano
1/2 cup(s) feta cheese, crumbled
5 medium olive(s), jumbo black pitted, chopped

Instructions:
* Preheat oven to 450°F. Coat a 9 X 13-inch baking pan with cooking spray.

* Slice potatoes into 1/4-inch thin rounds then place them on the bottom of the pan. Coat the potatoes with spray, then sprinkle them with 1/2 tsp of salt.

* Place sole over potatoes. Sprinkle with lemon juice, remaining salt and oregano. Top with feta cheese and black olives. Bake until sole flakes easily with a fork, about 15 minutes.

POINTS® Value: 6
Servings: 4

WW: Pasta with Butternut Squash and Sage

2010-11-06T09:48:00.003-04:00

Ingredients:
1 spray(s) cooking spray
20 oz butternut squash, fresh, peeled, cut into 3/4-inch chunks*
8 oz uncooked bow ties
1/8 tsp table salt, for cooking pasta
1 cup(s) buttermilk
1/2 tsp table salt
1/2 tsp black pepper, freshly ground, or to taste
5 1/3 Tbsp grated Parmesan cheese, Parmigiano Reggiano recommended, divided (1/4 cup plus 4 tsp)
3 Tbsp fresh sage, minced

Instructions:
* Preheat oven to 375ºF. Coat a baking sheet with cooking spray.

* Place squash on prepared baking sheet and roast until tender and starting to caramelize, about 25 to 30 minutes.**

* Bring a large pot of salted water to a boil. After squash has been roasting for about 15 minutes, cook pasta according to package directions; drain and return to pot.

* Add squash, buttermilk, salt and pepper to pot; toss over low heat to warm through, about 1 minute. Remove from heat and add 1/4 cup of Parmesan cheese and sage; toss to mix and coat.

* Spoon about 1 1/2 cups of pasta into each of 4 serving bowls; top each with 1 teaspoon of remaining Parmesan cheese and serve immediately.

Notes: We used a 20 ounce bag of fresh, peeled squash to help streamline the recipe’s preparation but you can peel and cube a 1 1/2 pound squash yourself if you prefer. **You can microwave the squash instead of roasting it: Put squash in a shallow microwave-safe baking dish or container with 1/4 cup of water. Cover and microwave until tender, about 10 minutes; drain. If you don’t like sage, this recipe is also delicious with fresh basil or chives. This dish does not reheat well. We recommend you make it just before you’re ready to serve it.

POINTS® Value: 7
Servings: 4

WW: Easy Macaroni and Cheese

2010-11-04T09:45:00.002-04:00

Ingredients:
12 oz uncooked pasta, elbow macaroni or other small shape (about 3 cups)
1/8 tsp table salt, for pasta cooking water
2 cup(s) fat-free skim milk
1/4 cup(s) all-purpose flour
3/4 tsp table salt
3/4 tsp onion powder
1 cup(s) low-fat shredded cheddar cheese, sharp-variety
1/8 tsp hot pepper sauce, or more to taste

Instructions:
* Cook pasta in lightly salted boiling water according to package directions; drain and return to pot.

* Meanwhile, while pasta cooks, in a large saucepan, whisk together milk, flour, salt and onion powder until blended.* Bring to a boil over medium-high heat, whisking frequently; reduce heat to low and simmer, stirring often, until thickened, about 2 minutes. Remove pan from heat and whisk in cheese and hot sauce. Add sauce to pasta; toss to mix and coat. Yields about 1 cup per serving.

Notes: Add red pepper flakes and freshly ground black pepper with the salt and onion powder, if desired.

POINTS® Value: 6
Servings: 6

WW: Gingersnap Peach Pie

2010-10-22T06:41:00.001-04:00

Ingredients:
2 pound(s) peach(es), yellow or white variety
1/3 cup(s) sugar
2 Tbsp fresh lemon juice
1 tsp ground cinnamon
1 Tbsp cornstarch
2 Tbsp butter
4 oz gingersnap(s), about 18 cookies
Instructions

* Preheat oven to 400ºF.

* Cut peaches in half and remove pits. Cut each peach half into four slices. Combine peaches, sugar, lemon juice, cinnamon and cornstarch in a medium bowl; set aside.

* Melt butter in microwave or on stovetop. Crush gingersnaps into crumbs; place in a small bowl. Pour melted butter into crumbs and combine thoroughly.

* Pat crumb mixture into bottom of a 9-inch ceramic or glass pie plate; make sure crumbs are evenly distributed.

* Starting at edge of pie plate, arrange peach slices in concentric circles so that they cover entire surface of pie and form a petal-like pattern. To form center of flower, arrange several peach slices in a small circle. Pour any remaining liquid from peach mixture over top of pie so it is evenly distributed.

* Bake pie in bottom 1/3 of oven for 20 minutes; reduce heat to 325ºF and bake for 40 minutes more.

* Remove from oven and cool completely in pie plate on a wire rack (about 2 hours). Slice into 8 pieces just before serving.

Yields 1 piece per serving.

Notes: You can peel the peaches but do not have to — the choice is yours.

This pie can be made up to 1 day ahead, refrigerated and then served chilled or at room temperature.

For a really exciting presentation, use a yellow peach for the center of your flower design and white peaches for the petals. Serve with a dollop of light whipped cream (could affect POINTS values).

POINTS® Value: 3
Servings: 8

WW: Dark Chocolate Latté Milk Shakes

2010-10-20T08:35:00.003-04:00

Ingredients:
4 bar(s) Weight Watchers Giant Latte Bars
4 item(s) Weight Watchers Giant Fudge Bars
1 cup(s) fat-free skim milk
12 cubes ice cube(s)
2 small banana(s)

Instructions:
* Remove wooden sticks from all ice cream bars.

* Combine all ingredients in a blender; purée on high power until mixture is smooth and creamy, about 2 to 4 minutes.

* Pour into glasses and serve immediately.

Yields about 1 cup per serving.

Notes: * Entertaining during cocktail hour? Give your milk shakes an extra kick by adding a splash of Kahlúa – just make sure to count any extra POINTS values.

POINTS® Value: 3
Servings: 6

WW: Raisin Bran Muffins

2010-10-18T11:31:00.002-04:00

Ingredients:
2 spray(s) cooking spray
1 cup(s) whole wheat flour
2/3 cup(s) uncooked wheat bran
1/4 tsp sea salt
1 tsp baking soda
1 tsp ground cinnamon
1/4 cup(s) butter, softened
2/3 cup(s) Sugar in the Raw Turbinado Sugar from Natural Cane, or other brand
1 large egg(s)
1 cup(s) buttermilk
1 cup(s) raisins, chopped

Instructions:
* Preheat oven to 400ºF. Coat a 12-hole muffin tin with cooking spray.

* In a medium bowl, combine flour, wheat bran, salt, baking soda and cinnamon; set aside.

* Using an electric mixer, in a large bowl, cream butter with sugar until sugar is dissolved; add egg and beat thoroughly. Add 1/3 of bran mixture and 1/3 cup of buttermilk; mix until just combined. Repeat, alternating, with remaining bran mixture and buttermilk; fold in raisins.

* Fill each prepared muffin hole about 2/3’s full with batter; place in middle of oven. Bake until a toothpick inserted in center of a muffin comes out clean, about 15 to 20 minutes. Serve warm or cooled.

Yields 1 muffin per serving.

Notes: To prevent raisins from sticking to the knife when you chop them, coat the blade with cooking spray first.

POINTS® Value: 3
Servings: 12

WW: Tuna Noodle Casserole

2010-09-24T01:28:00.002-04:00

Ingredients:
3 cup(s) fat-free skim milk
2 Tbsp all-purpose flour
2 Tbsp Dijon mustard
2 Tbsp Worcestershire sauce
1 tsp dried dill weed
1/2 tsp black pepper, freshly ground
1/4 tsp table salt
20 oz frozen mixed vegetables, thawed
12 oz canned chunk white tuna in water, drained
8 oz uncooked whole-wheat pasta, spiral shape, cooked according to package instructions, drained
2 oz Parmesan cheese, Parmigiano-Reggiano, grated (about 1/2 cup)

Instructions:
* Position the rack in the center of the oven and preheat the oven to 350°F.

* Whisk the milk and flour in a large saucepan over medium heat until simmering and thickened.

* Whisk in the mustard, Worcestershire, dill, pepper and salt. Then stir in the vegetables, tuna, noodles and cheese. Pour into a 2-quart round or oblong casserole.

* Bake until bubbling and lightly browned, about 40 minutes. Let stand 10 minutes at room temperature before serving.

POINTS® Value: 5
Servings: 8

Notes: Don't use canned, grated Parmesan; it's mostly oil and chemical additives. Buy a small block of Parmigiano-Reggiano — stamped with its name on the rind — instead. This delicious cheese delivers much better flavor for your POINTS® values. Grate it with a microplane or the small holes of a box grater.

WW: Thai Coconut-Pineapple Rice

2010-09-22T01:20:00.003-04:00

Ingredients:
1 cup(s) light coconut milk
1 cup(s) water
2 tsp ginger root, fresh, minced
1/2 tsp table salt
1 cup(s) uncooked jasmine rice
1 cup(s) pineapple, fresh, diced
1/2 cup(s) scallion(s), chopped
1/4 Tbsp mint leaves, fresh, chopped
2 Tbsp chopped almonds, toasted
1/2 medium lime(s), cut into 4 wedges

Instructions:
* In a medium saucepan, combine coconut milk, water, ginger and 1/2 teaspoon of salt; bring to a boil over medium-high heat. Stir in rice; reduce heat, cover and simmer until rice is tender and most of liquid is absorbed, about 20 minutes.

* Remove from heat; add pineapple, scallions and mint (do not stir). Cover and let stand for 5 minutes. Sprinkle with almonds; fluff rice with a fork. Serve with lime wedges to squeeze over rice. Yields about 1 cup per serving.

Notes: Sprinkle with salt before serving if desired.

POINTS® Value: 5
Servings: 4

WW: Mexican-Style Brown Rice Casserole

2010-09-20T01:14:00.003-04:00

Ingredients:
1 spray(s) cooking spray
4 cup(s) cooked brown rice
1 1/4 cup(s) salsa
1 tsp ground cumin
15 oz canned refried beans
10 oz frozen corn kernels, thawed
4 oz canned green chili peppers, mild, diced
1 Tbsp chili powder
10 oz chopped frozen spinach, or collard greens, thawed and set to drain in a strainer over a bowl
3/4 cup(s) low-fat shredded cheddar cheese, divided
2 Tbsp cilantro, fresh, chopped (optional; for garnish)

Instructions:
* Preheat oven to 375ºF. Coat a 2-quart rectangular, round or oval baking dish with cooking spray

* In a large bowl, combine rice, salsa and cumin. Spoon 2 cups of rice mixture into prepared baking dish and spread out to evenly cover bottom of dish.

* In another large bowl, combine refried beans, corn, chili peppers and chili power. Using a rubber spatula, scrape bean mixture on top of rice layer and smooth out top.

* Squeeze out any excess water from spinach or collard greens and then spread on top of bean layer; sprinkle with 6 tablespoons of cheese. Top with remaining rice mixture and smooth out top; sprinkle with remaining cheese.

* Place casserole on a large rimmed baking sheet to catch any spillage. Bake until heated through and cheese is browned and bubbling, about 30 minutes. Sprinkle with cilantro (if desired), cut into 6 pieces and serve.

Notes: Leftover brown rice works well in this dish. Or save time by picking some up at your local Chinese restaurant.

POINTS® Value: 6
Servings: 6

WW: Vegetable-Barley Casserole

2010-09-18T01:11:00.003-04:00

Ingredients:
2 tsp canola oil
1 small onion(s), chopped
1 large garlic clove(s), minced
2 cup(s) frozen corn kernels, thawed and drained
3 cup(s) Swiss chard, thick stems removed, coarsely chopped
14 1/2 oz canned diced tomatoes, with chilies, well-drained
2 cup(s) cooked barley, quick-cooking recommended
1/4 tsp ground cumin
1/4 tsp dried oregano, crushed
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
2 spray(s) cooking spray
1/2 cup(s) low-fat shredded cheddar cheese, sharp-variety recommended

Instructions:
* Preheat oven to 350ºF.

* Heat oil in very large nonstick skillet over medium heat. Add onion, garlic, corn and Swiss chard; cook, stirring frequently, until onion is translucent and Swiss chard is tender, about 5 minutes. Stir in tomatoes, barley, cumin, oregano, salt and pepper; heat through.

* Coat a 2 1/2- to 3-quart baking dish with cooking spray. Spoon barley mixture into prepared dish in an even layer; sprinkle with cheese. Bake until cheese melts and mixture is hot, about 25 to 30 minutes. Remove from oven and let stand for 5 minutes before slicing into six pieces.

Yields 1 piece per serving.

Notes: Add some canned black beans to make this dish even heartier (could affect POINTS values).

POINTS® Value: 3
Servings: 6

WW: Mojito-Style Melon Salad

2010-09-16T02:53:00.000-04:00

Ingredients:
2 cup(s) honeydew melon, diced
2 cup(s) cantaloupe, diced
3 Tbsp sugar, divided
2 tsp lime zest, freshly grated
2 Tbsp fresh lime juice
2 Tbsp mint leaves, fresh, slivered
4 piece(s) mint leaves, for garnish

Instructions:
* In a medium bowl, combine honeydew, cantaloupe, 2 tablespoons of sugar, lime zest and juice, and slivered mint. Refrigerate 15 minutes, tossing occasionally, until sugar dissolves and mixture is well chilled.

* When ready to serve, spread remaining tablespoon of sugar onto a flat plate. Pour a little water into a shallow bowl and dip rim of each of 4 wine or martini glasses into water; press wet rims into sugar to coat edge of each glass. Spoon 1 cup of fruit mixture into each glass; garnish with mint sprigs.

Yields 1 cup per serving.
Notes: For variety, try replacing some of the cantaloupe or honeydew with seedless watermelon. Or create a different flavor altogether by combining diced strawberries and peaches with orange juice and peel instead of the lime. Diced nectarines and raspberries with lemon juice and peel are also tasty.

POINTS® Value: 2
Servings: 4

WW: Watermelon Salsa

2010-09-14T02:50:00.000-04:00

Ingredients:
4 cup(s) watermelon, seedless, chopped into small pieces
1 cup(s) cucumber(s), seedless, chopped into small pieces
1/2 cup(s) scallion(s), chopped into small pieces (green and white parts)
1/2 large yellow pepper(s), chopped into small pieces
1 large jalapeno pepper(s), seeded, finely minced (do not touch seeds with bare hands)
1 1/2 Tbsp cilantro, fresh, minced
1 1/2 Tbsp mint leaves, fresh, minced
1 tsp sugar
1 Tbsp olive oil
2 Tbsp fresh lime juice

Instructions:
* Toss all ingredients together in a large bowl. Serve at room temperature or chilled.

Yields about 1/2 cup per serving.

Notes: If you plan to make this recipe ahead of time, chop up and toss together the watermelon, vegetables and herbs, but wait to combine them with the sugar, olive oil and lime juice until just before serving.

POINTS® Value: 1
Servings: 12

WW: Potato and Apple Pancakes

2010-09-12T02:42:00.001-04:00

Ingredients:
1 large Yukon Gold potato(es), peeled
1 medium apple(s), such as Pink Lady, peeled, cored, quartered
4 tsp dehydrated onion flakes
1 large egg(s), beaten
1/4 tsp table salt
1/4 tsp black pepper
1/4 tsp ground cinnamon
3 spray(s) cooking spray
1/2 cup(s) fat-free sour cream

Instructions:
* Shred potato and apple into a medium-size bowl using the fine-holes of a box grater or shredder; stir in onion flakes. Press out as much liquid as you can by hand; drain liquid. Set aside mixture for 1 minute and press out liquid again; drain again. Stir in egg, salt, pepper and cinnamon.

* Coat a very large nonstick skillet with cooking spray; heat over medium-high heat. Drop potato mixture by tablespoonfuls into skillet and flatten each with the back of a spoon to make twenty 2-inch latkes. Leave at least 1 inch between latkes; you will have to do this in batches.

* Cook latkes until golden on first side, about 3 minutes. Gently flip latkes with a spatula and cook until other side is golden, about 3 to 4 minutes more. Carefully remove latkes to a serving plate; cover to keep warm and repeat with remaining ingredients. Top with sour cream and serve.

Yields 2 latkes and 2 1/3 teaspoons sour cream per serving.

POINTS® Value: 1
Servings: 10

WW: Creamy Spinach Parmesan Dip

2010-09-10T02:39:00.002-04:00

Ingredients:
1 pound(s) spinach, baby leaves
3/4 cup(s) reduced-fat sour cream
1/4 cup(s) grated Parmesan cheese, Parmigiano-Reggiano suggested
1 large garlic clove(s), finely chopped (or more to taste)
1/8 tsp ground nutmeg
1/8 tsp sea salt, or more to taste

Instructions:
* Steam, boil or microwave spinach until wilted, about 3 to 5 minutes; drain well and cool.

* Combine all ingredients in a blender or food processor; puree until smooth. Spoon into a serving bowl or onto fresh vegetables and garnish with sea salt.

Yields about 1/4 cup dip per serving.

Notes: WW suggests using a high-quality Italian parmesan cheese. It has the same POINTS values as jarred parmesan cheese, but much more flavor.

POINTS® Value: 1
Servings: 8

WW: Honey-Spice Cake

2010-09-08T02:36:00.002-04:00

Ingredients:
1 spray(s) cooking spray
1 1/2 cup(s) all-purpose flour
3/4 tsp baking powder
1/2 tsp baking soda
1/8 tsp table salt
1 tsp ground cinnamon
3/4 tsp ground allspice
2 large egg(s)
1/4 cup(s) sugar
2 Tbsp canola oil
1/2 cup(s) honey, dark-variety preferred
1/4 cup(s) unsweetened applesauce
1 tsp lemon zest
1/4 cup(s) sliced almonds

Instructions:
* Preheat oven to 350ºF. Coat a metal or glass loaf pan with cooking spray.

* In a large bowl, combine flour, baking powder, baking soda, salt, cinnamon and allspice; set aside.

* In another large bowl, beat eggs with an electric mixer; add sugar, oil and honey. Beat until combined and mixture is pale yellow; stir in applesauce and lemon zest.

* Slowly incorporate flour mixture into egg mixture using an electric mixer; mix thoroughly but do not over beat.

* Spoon batter into prepared pan; sprinkle with almonds. Bake in middle of oven until a toothpick inserted in center of cake comes out clean, about 40 to 45 minutes. Cool cake in pan for about 15 to 20 minutes and then cool cake completely on a wire rack. Slice into 12 pieces and serve.

Yields 1 slice per serving.

Notes: If you prefer your cake with a denser texture, bake it at 325ºF for 45 minutes. Then reduce the oven temperature to 300ºF and bake for 15 minutes more.

POINTS® Value: 3
Servings: 12

Salmon Chowder

2010-09-06T08:01:00.003-04:00

Ingredients:
* 1 tablespoon canola oil
* 1/3 cup chopped carrot
* 1/3 cup chopped celery
* 4 cups reduced-sodium chicken broth
* 1 1/2 cups water
* 1 12-ounce skinned salmon fillet, preferably wild-caught (see Note and Tip)
* 2 1/2 cups frozen cauliflower florets, thawed and coarsely chopped
* 3 tablespoons chopped fresh chives or scallions, or 1 1/2 tablespoons dried chives
* 1 1/3 cups instant mashed potato flakes (see Note), or 2 cups leftover mashed potatoes
* 1/4 cup chopped fresh dill, or 2 teaspoons dried tarragon
* 1 tablespoon Dijon mustard
* 1/4 teaspoon salt
* Freshly ground pepper to taste

Preparation:
1. Heat oil in a large saucepan or Dutch oven over medium heat. Add carrot and celery and cook, stirring frequently, until the vegetables just begin to brown, 3 to 4 minutes. Add broth, water, salmon, cauliflower and chives (or scallions) and bring to a simmer. Cover and cook, maintaining a gentle simmer, until the salmon is just cooked through, 5 to 8 minutes. Remove the salmon to a clean cutting board. Flake into bite-size pieces with a fork.
2. Stir potato flakes (or leftover mashed potatoes), dill (or tarragon) and mustard into the soup until well blended. Return to a simmer. Add the salmon and reheat. Season with salt and pepper.

6 servings, about 1 1/2 cups each

Tips & Notes:
* Notes: Instant mashed potato flakes is not a product that we typically use in our recipes, but we love how it gives creamy texture to soup without adding extra fat. Look for a brand that has the fewest ingredients possible (and therefore little to no artificial additives or flavoring). At our local market, the store brand was the best choice.
* Wild-caught salmon from the Pacific (Alaska and Washington) are more sustainably fished and have a larger, more stable population. For more information, visit Monterey Bay Aquarium Seafood Watch (mbayaq.org/cr/seafoodwatch.asp).
* Tip: To skin a salmon fillet, place on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

Nutrition Per serving: 115 calories; 5 g fat (1 g sat, 2 g mono); 27 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 15 g protein; 2 g fiber; 552 mg sodium; 496 mg potassium.

Exchanges: 1 starch, 1 vegetable, 2 lean meat

~~EatingWell: September/October 2007~~

Broccoli, Cannellini Bean & Cheddar Soup

2010-09-04T09:19:00.002-04:00

Ingredients:
* 1 14-ounce can reduced-sodium chicken broth, or vegetable broth
* 1 cup water
* 1 pound broccoli crowns, trimmed and chopped (about 6 cups)
* 1 14-ounce can cannellini beans, rinsed (see Tip)
* 1/4 teaspoon salt
* 1/4 teaspoon ground white pepper
* 1 cup shredded extra-sharp Cheddar cheese

Preparation:
1. Bring broth and water to a boil in a medium saucepan over high heat. Add broccoli, cover and cook until tender, about 8 minutes. Stir in beans, salt and pepper and cook until the beans are heated through, about 1 minute.
2. Transfer half the mixture to a blender with half the cheese and puree. (Use caution when pureeing hot liquids.) Transfer to a bowl. Repeat with the remaining broccoli mixture and cheese. Serve warm.

6 servings, scant 1 cup each

Tips & Notes: * Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (These recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.
Nutrition Per serving: 153 calories; 7 g fat (4 g sat, 0 g mono); 21 mg cholesterol; 15 g carbohydrates; 11 g protein; 6 g fiber; 437 mg sodium; 435 mg potassium.

1/2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 1 1/2 lean meat

~~EatingWell: September/October 2007~~

Creamy Garlic Pasta with Shrimp & Vegetables

2010-09-02T08:06:00.001-04:00

Ingredients:
* 6 ounces whole-wheat spaghetti
* 12 ounces peeled and deveined raw shrimp (see Note), cut into 1-inch pieces
* 1 bunch asparagus, trimmed and thinly sliced
* 1 large red bell pepper, thinly sliced
* 1 cup fresh or frozen peas
* 3 cloves garlic, chopped
* 1 1/4 teaspoons kosher salt
* 1 1/2 cups nonfat or low-fat plain yogurt
* 1/4 cup chopped flat-leaf parsley
* 3 tablespoons lemon juice
* 1 tablespoon extra-virgin olive oil
* 1/2 teaspoon freshly ground pepper
* 1/4 cup toasted pine nuts (see Tip; optional)

Preparation:
1. Bring a large pot of water to a boil. Add spaghetti and cook 2 minutes less than package directions. Add shrimp, asparagus, bell pepper and peas and cook until the pasta is tender and the shrimp are cooked, 2 to 4 minutes more. Drain well.
2. Mash garlic and salt in a large bowl until a paste forms. Whisk in yogurt, parsley, lemon juice, oil and pepper. Add the pasta mixture and toss to coat. Serve sprinkled with pine nuts (if using).

4 servings, 2 cups each.

Tips & Notes:
* Ingredient Note: Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Look for shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.
* Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring, until fragrant, 2 to 4 minutes.

Nutrition Per serving: 385 calories; 6 g fat (1 g sat, 3 g mono); 168 mg cholesterol; 53 g carbohydrates; 0 g added sugars; 34 g protein; 10 g fiber; 658 mg sodium; 887 mg potassium.

3 Carbohydrate Serving

Exchanges: 2 1/2 starch, 1 vegetable, 1/2 low-fat milk, 3 lean meat

~~EatingWell: May/June 2010~~

Smoky Corn & Black Bean Pizza

2010-09-01T08:12:00.000-04:00

Ingredients:
* 1 plum tomato, diced
* 1 cup canned black beans, rinsed
* 1 cup fresh corn kernels, (about 2 ears)
* 2 tablespoons cornmeal
* 1 pound prepared whole-wheat pizza dough
* 1/3 cup barbecue sauce
* 1 cup shredded mozzarella, preferably smoked mozzarella

Preparation:
1. Preheat grill to medium.
2. Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
3. Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
4. Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.

Serves 6.

Nutrition Per serving: 316 calories; 6 g fat (3 g sat, 0 g mono); 13 mg cholesterol; 48 g carbohydrates; 3 g added sugars; 14 g protein; 4 g fiber; 530 mg sodium; 94 mg potassium.

3 Carbohydrate Serving

Exchanges: 3 starch, 3 medium-fat meat

~~EatingWell: June/July 2006~~

WW: Carrot Cake with a Lemon Glaze

2010-08-30T11:00:00.001-04:00

Ingredients:
2 spray(s) cooking spray
1 cup(s) all-purpose flour
1 cup(s) whole wheat flour
1 1/4 tsp baking powder
1 tsp baking soda
1 tsp table salt
1 tsp ground cinnamon
1/2 cup(s) packed brown sugar
1/4 cup(s) sugar, granulated
2 large egg(s), beaten
1/4 cup(s) unsalted butter, melted
1/2 cup(s) unsweetened applesauce
2 cup(s) shredded carrots, finely grated (about 1/2 lb carrots)
2 tsp ginger root, fresh, grated
1/2 cup(s) canned carrot juice, or fresh

Icing Ingredients:
1/2 cup(s) powdered sugar
1/2 tsp vanilla extract
2 tsp fresh lemon juice, or less to taste
2 2/3 Tbsp light cream cheese, at room temperature

Instructions:
* Preheat oven to 350°F. Generously coat a bundt pan with cooking spray.

* In a medium bowl, whisk together both types of flour, baking powder, baking soda, salt and cinnamon; set aside.

* Using an electric mixer, in a large bowl, beat together both sugars, eggs and melted butter until light and fluffy. Add applesauce; beat again. Fold in carrots and ginger. Working in small batches, add flour mixture, alternating with juice, until batter is blended; beat on high for 30 seconds more.

* Pour batter into prepared pan; smooth top. Bake until a tester inserted in cake comes out clean, about 50 to 60 minutes. Cool cake in pan for 15 minutes; turn cake out onto a wire rack to cool completely.

* While cake is cooling, combing icing ingredients in a medium bowl; using an electric mixer, beat until well-combined. (Add water for desired consistency if necessary.) Drizzle or pour icing over top of cake; let sit a few minutes.

Slice into 16 pieces and serve.
Yields 1 piece per serving.

POINTS® Value: 3
Servings: 16

Lightened Strawberry Pie

2010-08-22T17:24:00.002-04:00

Offers all the flavor of the original but a fourth less fat and 152 fewer calories per slice. How sweet is that?

Ingredients:
* 1-1/4 cups all-purpose flour
* 2 tablespoons sugar
* 1/4 teaspoon salt
* 3 tablespoons cold butter
* 3 tablespoons canola oil
* 4 to 5 tablespoons buttermilk

FILLING:
* 1/2 cup sugar
* 2 tablespoons cornstarch
* 1 cup cold water
* 1 package (.3 ounce) sugar-free strawberry gelatin
* 4 cups sliced fresh strawberries
* 1/2 cup reduced-fat whipped topping

Directions:
* In a large bowl, combine the flour, sugar and salt; cut in butter until crumbly. Gradually add oil, then buttermilk, tossing with a fork until dough forms a ball.
* Between two sheets of lightly floured waxed paper, roll out pastry to fit a 9-in. pie plate. Transfer pastry to pie plate; trim to 1/2 in. beyond edge of plate. Flute edges.
* Line unpricked pastry shell with a double thickness of heavy-duty foil. Bake at 450° for 8 minutes. Remove foil; bake 5-7 minutes longer or until lightly browned (cover edges with foil during the last few minutes to prevent overbrowning if necessary). Cool on a wire rack.
* For filling, in a small saucepan, combine sugar and cornstarch. Stir in water until smooth. Bring to a boil, stirring constantly. Cook and stir for 2 minutes or until thickened. Remove from the heat; stir in gelatin until dissolved. Let stand for 15 minutes.
* Place strawberries in a large bowl. Add gelatin mixture; gently toss to coat. Pour into crust. Refrigerate for 4 hours or until set. Garnish with whipped topping.

Yield: 8 servings.

Nutrition Facts: 1 piece with 1 tablespoon whipped topping equals 255 calories, 10 g fat (3 g saturated fat), 12 mg cholesterol, 150 mg sodium, 39 g carbohydrate, 2 g fiber, 3 g protein.

~~Healthy Cooking April/May 2008, p8~~

Crunchy Cucumber Rounds

2010-08-18T06:53:00.001-04:00

Ingredients:
* 1 cup finely chopped red apple
* 1 can (8 ounces) unsweetened crushed pineapple, drained
* 1/4 cup finely chopped pecans, toasted
* 1/4 cup reduced-fat sour cream
* 1/8 teaspoon salt
* 3 medium cucumbers

Directions:
* In a small bowl, combine the apple, pineapple, pecans, sour cream and salt. cover and refrigerate until chilled.
* To score cucumbers, cut lengthwise strips through peel. Cut each cucumber into 16 slices. Blot with paper towels to remove moisture. Spoon 1 teaspoon apple mixture on each slice.

Yield: 4 dozen.

Nutritional Analysis: 2 appetizers equals 21 calories, 1 g fat (trace saturated fat), 1 mg cholesterol, 15 mg sodium, 2 g carbohydrate, trace fiber, trace protein.
Diabetic Exchanges: 0 Free Food.

~~Taste of Home December/January 2005~~

Cheesy Zucchini Bites

2010-08-16T06:49:00.000-04:00

Ingredients:
* 5 medium zucchini (about 6 inches long)
* 4 ounces blue cheese, crumbled
* 3 tablespoons grated Parmesan cheese
* 1 teaspoon dried basil
* 1/8 teaspoon pepper
* 1 pint cherry tomatoes, thinly sliced

Directions:
* Cut zucchini into 3/4-in. slices. Using a melon baller or small spoon, scoop out the insides and discard, leaving the bottom intact. Place zucchini on an ungreased baking sheet; spoon 1/2 teaspoon crumbled blue cheese into each.
* Combine Parmesan cheese, basil and pepper; sprinkle half over blue cheese. Top each with a tomato slice; sprinkle with remaining Parmesan mixture.
* Bake at 400° for 5-7 minutes or until cheese is melted. Serve warm.

Yield: 35 appetizers.

Nutritional Analysis: One appetizer equals 19 calories, 1 g fat (1 g saturated fat), 3 mg cholesterol, 58 mg sodium, 1 g carbohydrate, 0.55 g fiber, 1 g protein.

~~Light & Tasty August/September 2001~~

WW: Oatmeal-Raisin Bites

2010-08-14T05:09:00.002-04:00

Small oatmeal raisin cookies with a big granola taste. They’re loaded with fiber and rank high on the hunger-busting scale.

Ingredients:
1 1/2 cup(s) rolled oats
3/4 cup(s) whole-grain wheat flour
1/2 tsp baking powder
1/4 tsp table salt
1/2 tsp ground cinnamon
1/2 cup(s) butter, softened
1/2 cup(s) packed brown sugar
1/4 cup(s) sugar
1 large egg(s)
1 tsp vanilla extract
1 cup(s) raisins, chopped

Instructions:
* Preheat oven to 350ºF

* In a medium bowl, combine oats, flour, baking powder, salt and cinnamon; set aside. Using an electric mixer, cream butter and both sugars until incorporated. Add egg and vanilla; mix thoroughly. Add oat mixture and mix until just combined; fold in raisins.

* Drop rounded teaspoons of batter onto 2 ungreased cookie sheets, about 1-inch apart each. Bake for 9 to 10 minutes for chewy cookies or 11 to 12 minutes for crispy cookies. Remove from oven and let cookies rest on cookie sheets for about 2 minutes; remove cookies to a wire rack to cool completely.

Yields 1 cookie per serving.

POINTS® Value: 1
Servings: 40

WW: Peaches with Riesling Sauce

2010-08-12T05:02:00.000-04:00

Ingredients:
1 1/2 Tbsp water, warm
1 Tbsp sugar
1/2 tsp fresh lemon juice
1/4 cup(s) white wine, a medium-bodied Riesling like Yellowtail suggested
4 large peach(es), ripe, thickly sliced
4 tsp crystallized ginger, minced

Instructions:

* In a small saucepan, combine water, sugar and lemon juice; cook over medium-high heat until syrupy, approximately 2 minutes. Remove from heat and stir in wine; bring to a boil. Reduce heat to low and simmer until wine reduces by half and mixture is syrupy, about 4 to 6 minutes; remove from heat and let cool.

* Once cooled, toss syrup with peaches in a serving bowl and allow to sit at room temperature for several minutes; toss again. Serve, sprinkled with ginger.

Yields about 1 cup peaches and 1 teaspoon ginger per serving.

POINTS® Value: 1
Servings: 4

WW: Mango Berry Salad with Ginger Glaze

2010-08-10T04:58:00.000-04:00

An apricot-ginger glaze wonderfully enhances the sweetness of mango and blueberries. A fabulous dessert after an Asian-inspired meal.

Ingredients:
1/2 cup(s) water, warm
1/4 cup(s) apricot preserves
1 tsp ground ginger
2 medium mango(es), ripe but firm, diced (about 3 cups)
2 1/2 cup(s) blueberries
1/2 cup(s) raspberries

Instructions:

* In a small bowl, whisk together water, preserves and ginger; mash any large pieces of apricot with a fork. Pour mixture into a small saucepan and bring to a boil. Cook, whisking occasionally, until mixture is syrupy, about 6 to 7 minutes. Remove from heat and cool to room temperature.

* Combine mango and blueberries in a large bowl; drizzle with syrup and toss well. Garnish with raspberries and serve.

Yields about 1 cup per serving.

POINTS® Value: 2
Servings: 6

WW: Sweet-and-Spicy Crisps

2010-08-09T16:56:00.001-04:00

These sweet-and-spicy crisps are virtually fat-free, lots of fun to eat and terrifically crunchy. And best of all, they're a complete snap to make!

Ingredients:
24 pieces wonton wrapper(s)
1 spray(s) cooking spray, or enough to coat wonton wrappers
1 Tbsp sugar
1/4 tsp cayenne pepper
1/2 tsp ground cumin
1 tsp table salt

Instructions:

* Preheat oven to 400°F. Arrange wonton wrappers on nonstick baking sheets in a single layer and coat with cooking spray.

* Stir together sugar, pepper, cumin and salt; sprinkle mixture over wonton wrappers.

* Bake until crisp, 8 to 9 minutes. Set on wire racks to cool completely.

Yields 2 crisps per serving.

POINTS® Value: 1
Servings: 12

WW: Blueberry Breakfast Tops

2010-08-04T05:10:00.000-04:00

Ingredients:
2 spray(s) cooking spray
1 1/4 cup(s) blueberries, fresh (or thawed, if frozen)
2 Tbsp sugar
1 1/4 cup(s) all-purpose flour
3/4 cup(s) uncooked cornmeal
1 Tbsp baking powder
1/4 tsp baking soda
1/4 tsp table salt
1 cup(s) buttermilk
1/3 cup(s) honey
3 Tbsp unsalted butter, melted
1 large egg(s), beaten

Instructions:
* Preheat oven to 400°F. Coat a large baking sheet with cooking spray.

* In a medium bowl, toss blueberries with sugar; set aside.

* In a large bowl, whisk together flour, cornmeal, baking powder, baking soda and salt.

* In a small bowl, whisk together buttermilk, honey, butter and egg. Pour wet ingredients into flour mixture and beat thoroughly to combine; fold in berries.

* Place twelve 1/4 cup scoops of batter on prepared baking sheet about 2-inches apart. Bake until tops just start to turn golden, about 12 to 15 minutes.

Yields 1 per serving.

Notes: * Also great made with blackberries or raspberries, or a combination of berries.

POINTS® Value: 3
Servings: 12

WW: Frozen Chocolate-Cherry Pie

2010-08-02T05:06:00.000-04:00

Ingredients:
4 cup(s) low-fat frozen yogurt, chocolate-flavor, softened
40 item(s) maraschino cherries, drained and chopped (about 1 1/2 cups)
6 oz Ready Crust Hershey's Chocolate Ready Pie Crust, or other brand
1/2 cup(s) lite whipped topping, frozen, thawed
3/4 oz bittersweet chocolate, grated (about 2 Tbsp; optional)
8 item(s) maraschino cherries, with stems (optional)

Instructions:
* In a large bowl, combine yogurt and cherries; fold gently to combine. Spoon yogurt mixture into pie shell; cover and freeze for 8 hours or until firm.

* Cut pie into 8 wedges and top each slice with 1 tablespoon whipped topping. Garnish with chocolate and cherries. Serve immediately.

Yields 1 piece per serving.

POINTS® Value: 6
Servings: 8

WW: Prosecco Raspberry Cocktail

2010-07-30T07:51:00.000-04:00

Ingredients:
1 cup(s) fruit juice, raspberry-flavor
1 3/4 cup(s) Prosecco, or other sparkling wine
1/2 cup(s) raspberries, fresh or frozen (12 raspberries)

Instructions:
* In a bowl, mix raspberry juice with Prosecco; divide among 4 champagne glasses. Drop 3 raspberries in each glass; serve immediately.

Yields about 2/3 cup per serving.

POINTS® Value: 2
Servings: 4

WW: Greek-Inspired Three-Herb Pesto

2010-07-28T07:46:00.000-04:00

This pesto is best with grilled fish, particularly delicate, white-fleshed fillets — although it would certainly be welcome alongside grilled salmon steaks.

Ingredients:
10 Tbsp parsley, leaves, packed (1/2 cup plus 2 Tbsp)
1/2 cup(s) dill, fronds, coarsely chopped, packed
3 Tbsp sliced almonds
1/4 cup(s) roasted red peppers, water-packed
2 Tbsp fresh lemon juice
1 Tbsp fresh oregano, leaves
1 Tbsp lemon zest, freshly grated
1 medium garlic clove(s), quartered
1/4 tsp table salt
1/4 tsp black pepper, freshly ground

Instructions:
* Place all the ingredients in a food processor fitted with the chopping blade or in a mini chopper. Process until a coarse puree, stopping the machine occasionally to scrape down the inside of the canister.

Yields about 1/4 cup per serving.

Notes: Be sure to remove the woody stems from the dill fronds, using only the delicate, feathery tips and leaves. And remember to remove the zest from the lemon before cutting and juicing it.

POINTS® Value: 1
Servings: 4

Spicy Chickpea Dip

2010-07-26T06:34:00.000-04:00

Ingredients:
* 1 tsp. whole cumin seeds
* 2 15-oz. cans chickpeas, rinsed and drained
* 3 Tbs. lemon juice
* 3 cloves garlic, chopped (about 1 Tbs.)
* 1/4 tsp. hot paprika
* 1/8 tsp. cayenne pepper
* 2 Tbs. olive oil

Directions:
1. Cook cumin seeds in small skillet over medium heat 3 minutes, or until lightly toasted, shaking pan constantly. Transfer to plate, cool, then grind to fine powder in coffee grinder or spice grinder.
2. Blend chickpeas, lemon juice, garlic, cumin, paprika and cayenne in food processor until finely chopped. With machine running, add olive oil in steady stream, and process until smooth.
3. Spoon mixture into shallow bowl, and season with salt and pepper. Serve at room temperature.

Makes 3 cups.

Nutritional Information:
Per 1/4-CUP SERVING:
Calories 85
Protein 3g
Total Fat 3g
Saturated Fat 0.5g
Carbs 11g
Sodium 176mg
Fiber 3g

~~Vegetarian Times, May 1997~~

WW: Vegan Lemon-Poppy Pound Cake

2010-07-24T19:43:00.000-04:00

Ingredients:
2 spray(s) cooking spray
2 1/2 cup(s) all-purpose flour
1 Tbsp baking powder
1 tsp table salt
1/2 cup(s) maple syrup
1 1/4 cup(s) regular soy milk
2 Tbsp poppy seeds
1 medium lemon(s), zest finely minced and juiced
1/4 cup(s) sugar

Instructions:
* Preheat oven to 350ºF. Coat a 9- X 5-inch loaf pan with cooking spray.

* In a large bowl, sift together flour, baking powder and salt. In another bowl, blend together maple syrup, soy milk, poppy seeds and lemon zest. Using an electric mixer, combine dry and wet ingredients until well-blended (dough will be a little stiff).

* Turn dough into prepared pan; smooth top with a spatula that’s been sprayed with cooking spray. Bake until top of cake springs back to the touch and a toothpick inserted in center comes out clean, about 35 to 40 minutes.

* Meanwhile, to prepare syrup, place lemon juice in a small saucepan and stir in sugar; set over medium heat. Bring mixture to a boil; cook, stirring frequently, until sugar is completely dissolved, about 1 or 2 minutes.

* As soon as cake comes out of oven, pierce it many times with a toothpick. Pour half of syrup over top of cake and allow it to absorb for 10 minutes.

* Cover a wire rack with aluminum foil and turn cake out onto prepared rack. Brush remaining syrup onto exposed bottom and both sides of cake; allow cake to cool completely. Once cool, tightly wrap cake in foil and refrigerate for 24 hours so syrup becomes completely infused. Bring to room temperature and slice into 12 pieces.

Yields 1 piece per serving.

POINTS® Value: 3
Servings: 12

Whole Wheat Blueberry Scones

2010-07-22T01:04:00.002-04:00

Ingredients:
* 2 cups all-purpose flour
* 1-3/4 cups whole wheat flour
* 1/4 cup packed brown sugar
* 4 teaspoons baking powder
* 1/4 teaspoon baking soda
* 1/3 cup cold butter, cubed
* 1-3/4 cups buttermilk
* 1-1/2 cups fresh blueberries
* 1 tablespoon sugar

Directions:
* In a large bowl, combine the flours, brown sugar, baking powder and baking soda. Cut in butter until mixture resembles coarse crumbs. Stir in buttermilk just until moistened. Stir in blueberries. Turn onto a floured surface; gently knead 10 times.
* Transfer dough to a baking sheet coated with cooking spray. Pat into a 9-in. circle. Cut into 12 wedges, but do not separate. Sprinkle with sugar.
* Bake at 375° for 30-35 minutes or until golden brown. Serve warm.

Yield: 1 dozen.

Nutritional Analysis: 1 scone equals 225 calories, 6 g fat (3 g saturated fat), 15 mg cholesterol, 253 mg sodium, 38 g carbohydrate, 3 g fiber, 6 g protein. Diabetic Exchanges: 2-1/2 starch, 1 fat.

~~Whole Wheat Blueberry Scones published in Light & Tasty February/March 2006, p8~~

Spiced Oatmeal Mix

2010-07-20T06:22:00.002-04:00

Ingredients:
* 8 cups quick-cooking oats
* 1-1/2 cups chopped mixed dried fruit
* 1/2 cup sugar
* 1/2 cup packed brown sugar
* 2-1/2 teaspoons ground cinnamon
* 1 teaspoon salt
* 1/2 teaspoon ground nutmeg

Directions:
* In a large bowl, combine all of the ingredients. Store in an airtight container for up to 1 month.
* To prepare oatmeal: Contents of mix may settle during storage. When preparing recipe, spoon mix into measuring cup. In a deep microwave-safe bowl, combine 1/2 cup oatmeal mix and 1 cup water. Microwave, uncovered, on high for 1-2 minutes or until bubbly, stirring every 30 seconds. Let stand for 1-2 minutes before serving.

Yield: 18 servings.

Nutrition Facts: 1 cup prepared oatmeal equals 210 calories, 3 g fat (trace saturated fat), 0 cholesterol, 137 mg sodium, 42 g carbohydrate, 4 g fiber, 6 g protein. Diabetic Exchanges: 2 starch, 1/2 fruit.

~~Spiced Oatmeal Mix published in Light & Tasty August/September 2006, p32~~

Whole Wheat Carrot Muffins

2010-07-18T06:19:00.002-04:00

Ingredients:
* 1/2 cup plus 2 tablespoons whole wheat flour
* 1/4 cup packed brown sugar
* 1/2 teaspoon ground cinnamon
* 1/2 teaspoon baking powder
* 1/4 teaspoon baking soda
* 1/4 teaspoon salt
* 1/4 cup reduced-fat spreadable margarine
* 2 tablespoons orange juice
* 2 tablespoons beaten egg
* 3/4 cup grated carrots
* 1/4 cup raisins

Directions:
* In a bowl, combine the flour, brown sugar, cinnamon, baking powder, baking soda and salt. In a small bowl, beat the margarine, orange juice and egg on medium speed for 1 minute (mixture will not be smooth). Stir into dry ingredients just until blended. Fold in carrots and raisins.
* Coat muffin cups with cooking spray or use paper liners; fill half full with batter. Bake at 350° for 20-25 minutes or until a toothpick comes out clean. Cool for 5 minutes before removing from pan to a wire rack.

Yield: 6 muffins.

Nutrition Facts: 1 muffin equals 145 calories, 5 g fat (1 g saturated fat), 22 mg cholesterol, 250 mg sodium, 25 g carbohydrate, 2 g fiber, 3 g protein. Diabetic Exchanges: 1-1/2 starch, 1/2 fat.

~~Whole Wheat Carrot Muffins published in Cooking for 2 Spring 2006, p46~~

Breakfast Sundaes

2010-07-16T07:14:00.002-04:00

Ingredients:
* 2 cups (16 ounces) fat-free raspberry yogurt or flavored yogurt of your choice
* 1 cup reduced-fat granola cereal
* 2 medium firm bananas, sliced
* 1 can (15 ounces) mandarin oranges, drained

Directions: * In four parfait glasses or bowls, layer 2 tablespoons each of yogurt, granola, bananas and oranges. Repeat layers. Serve immediately.

Yield: 4 servings.

Nutrition Facts: 1 serving equals 266 calories, 2 g fat (trace saturated fat), 3 mg cholesterol, 130 mg sodium, 57 g carbohydrate, 6 g fiber, 9 g protein.

~~Breakfast Sundaes published in Light & Tasty February/March 2002, p6~~

Special Summer Berry Medley

2010-07-14T07:11:00.001-04:00

Ingredients:
* 1 cup sparkling wine or white grape juice
* 1/2 cup sugar
* 1 tablespoon lemon juice
* 1-1/2 teaspoons grated lemon peel
* 1/2 teaspoon vanilla extract
* 1/8 teaspoon salt
* 3 cups sliced fresh strawberries
* 2 cups fresh blueberries
* 1 cup fresh raspberries
* 1 cup fresh blackberries
* 1 tablespoon minced fresh mint

Directions:
* In a small heavy saucepan, bring wine and sugar to a boil. Cook, uncovered, for about 15 minutes or until reduced to 1/2 cup, stirring occasionally. Cool slightly. Stir in the lemon juice and peel, vanilla and salt.
* In a large bowl, combine berries and mint. Add syrup and toss gently to coat. Cover and refrigerate until serving.

Yield: 12 servings.

Nutrition Facts: 1/2 cup equals 85 calories, trace fat (trace saturated fat), 0 cholesterol, 26 mg sodium, 18 g carbohydrate, 3 g fiber, 1 g protein. Diabetic Exchanges: 1 fruit, 1/2 starch.

~~Special Summer Berry Medley published in Simple & Delicious May/June 2007, p33~~

Open-Faced Salmon Sandwiches

2010-07-12T07:08:00.002-04:00

Ingredients:
* 1 egg, lightly beaten
* 1 small onion, finely chopped
* 1 small green pepper, finely chopped
* 1/3 cup soft bread crumbs
* 1 tablespoon lemon juice
* 1 teaspoon reduced-sodium teriyaki sauce
* 1/4 teaspoon dried parsley flakes
* 1/4 teaspoon dried basil
* 1/4 teaspoon pepper
* 1 can (14-3/4 ounces) salmon, drained, bones and skin removed
* 2 English muffins, split and toasted
* Lettuce leaves and tomato slices, optional

Directions:
* In a small bowl, combine the first nine ingredients. Add salmon and mix well. Shape into four patties.
* In a large nonstick skillet coated with cooking spray, cook patties over medium heat for 4-5 minutes on each side or until lightly browned. Serve on English muffin halves with lettuce and tomato if desired.

Yield: 4 servings.

Nutrition Facts: 1 sandwich equals 270 calories, 10 g fat (2 g saturated fat), 99 mg cholesterol, 757 mg sodium, 19 g carbohydrate, 2 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 1 starch.

~~Open-Faced Salmon Sandwiches published in Light & Tasty February/March 2008, p19~~

Crunchy Berry Parfaits

2010-07-10T07:06:00.001-04:00

Ingredients:
* 1/3 cup reduced-fat granola
* 3/4 cup (6 ounces) vanilla yogurt
* 1/2 cup fresh raspberries
* 1/2 cup fresh blackberries or blueberries

Directions:
* Place 2 tablespoons of granola in each of two parfait glasses. Top each with about 2 tablespoons yogurt.
* In a small bowl, combine berries; divide a third of the mixture between the two glasses. Repeat yogurt and berry layers. Top with the remaining yogurt, berries and granola.

Yield: 2 servings.

Nutritional Analysis: 1 parfait equals 175 calories, 2 g fat (1 g saturated fat), 4 mg cholesterol, 100 mg sodium, 34 g carbohydrate, 5 g fiber, 6 g protein. Diabetic Exchanges: 2 fruit, 1/2 reduced-fat milk.

~~Crunchy Berry Parfaits published in Cooking for 2 Summer 2005, p 20~~

Raspberry Sweet Tea

2010-07-08T07:04:00.002-04:00

Ingredients:
* 4 quarts water, divided
* Sugar substitute equivalent to 1 cup sugar
* 10 individual tea bags
* 1 package (12 ounces) frozen unsweetened raspberries, thawed and undrained
* 3 tablespoons lime juice

Directions:
* In a large saucepan, bring 2 qts. of water to a boil. Stir in sugar substitute until dissolved. Remove from the heat.
* Add tea bags; steep for 5-8 minutes. Discard tea bags.
* In another saucepan, bring raspberries and remaining water to a boil. Reduce heat; simmer, uncovered, for 3 minutes. Strain and discard pulp. Add raspberry juice and lime juice to the tea.
* Transfer to a large pitcher. Refrigerate until chilled.

Yield: 15 servings.

Note: This recipe was tested with Splenda no-calorie sweetener.

Nutrition Facts: 1 cup equals 17 calories, trace fat (0 saturated fat), 0 cholesterol, trace sodium, 4 g carbohydrate, 1 g fiber, trace protein. Diabetic Exchange: Free food.

~~Raspberry Sweet Tea published in Light & Tasty April/May 2006, p33~~

Apple Snack Wedges

2010-07-06T07:01:00.001-04:00

Ingredients:
* 2 medium apples
* 1 cup Rice Chex, crushed
* 1-1/2 teaspoons packed brown sugar
* 2 tablespoons reduced-fat creamy peanut butter

Directions:
* Core apples; cut each into six wedges. Pat dry with paper towels.
* In a small shallow bowl, combine the cereal and brown sugar. Spread cut sides of apples with peanut butter; roll in cereal mixture. Serve immediately.

Yield: 4 servings.

Nutrition Facts: 3 wedges equals 111 calories, 3 g fat (1 g saturated fat), 0 cholesterol, 103 mg sodium, 20 g carbohydrate, 2 g fiber, 3 g protein. Diabetic Exchanges: 1 fruit, 1/2 starch, 1/2 fat.

~~Apple Snack Wedges published in Light & Tasty June/July 2007, p51~~

Tomato Basil Snackers

2010-07-04T06:57:00.004-04:00

Ingredients:
* 2 English muffins, split and toasted
* 2 tablespoons fat-free mayonnaise
* 3 plum tomatoes, cut into 1/4-inch slices
* 6 fresh basil leaves, thinly sliced
* 1/8 teaspoon pepper
* 1/2 cup shredded part-skim mozzarella cheese

Directions:
* Place English muffin halves on an ungreased baking sheet; spread with mayonnaise. Top with the tomatoes, basil, pepper and cheese. Broil 4 in. from the heat for 3-4 minutes or until cheese is melted.

Yield: 4 servings.

Nutrition Facts: 1 serving equals 118 calories, 3 g fat (2 g saturated fat), 9 mg cholesterol, 261 mg sodium, 17 g carbohydrate, 1 g fiber, 6 g protein. Diabetic Exchanges: 1 starch, 1/2 fat.

~~Tomato Basil Snackers published in Light & Tasty June/July 2007, p51~~

Fruit and Nut Trail Mix

2010-07-02T08:55:00.002-04:00

Ingredients:
* 1 package (6 ounces) dried apricots, quartered
* 3/4 cup golden raisins
* 3/4 cup walnut halves
* 1/2 cup salted cashews
* 1/2 cup sunflower kernels
* 1/3 cup dried cranberries
* 1/4 cup sugar
* 1-1/2 teaspoons Chinese five-spice powder
* 1/2 teaspoon salt
* 1/4 teaspoon ground cinnamon
* 1 egg white
* 1 teaspoon water

Directions:
* Coat a foil-lined 15-in. x 10-in. x 1-in. baking pan with cooking spray; set aside. In a large bowl, combine the first 10 ingredients. In a small bowl, beat egg white and water on high speed for 1 minute or until frothy; fold into fruit mixture.
* Spread into prepared pan. Bake at 250° for 1 hour, stirring every 15 minutes. Cool completely. Store in an airtight container.

Yield: 4 cups.

Nutrition Facts: 1/3 cup equals 206 calories, 11 g fat (1 g saturated fat), 0 cholesterol, 182 mg sodium, 27 g carbohydrate, 3 g fiber, 4 g protein.

~~Fruit and Nut Trail Mix published in Light & Tasty August/September 2006, p30~~

Pineapple Smoothies

2010-06-30T08:52:00.002-04:00

Ingredients:
* 1-1/2 cups unsweetened pineapple juice
* 1 cup buttermilk
* 2 cups ice cubes
* 2 cans (8 ounces each) unsweetened crushed pineapple
* 1/4 cup sugar

Directions:
* Combine all ingredients in a blender or food processor; cover and process until smooth. Pour into glasses; serve immediately.

Yield: 6 servings.

Nutritional Analysis: 1 cup equals 133 calories, trace fat (trace saturated fat), 1 mg cholesterol, 50 mg sodium, 31 g carbohydrate, 1 g fiber, 2 g protein. Diabetic Exchanges: 1-1/2 fruit, 1/2 starch.

Pineapple Smoothies published in Light & Tasty April/May 2005, p31

Makeover Green Olive Tapenade

2010-06-28T08:48:00.000-04:00

Ingredients:
* 2 tablespoons olive oil
* 1 tablespoon water
* 1 tablespoon lemon juice
* 2 anchovy fillets
* 1 garlic clove, peeled
* 1/4 teaspoon pepper
* Dash sugar
* 2 cups pimiento-stuffed olives
* 14 slices French bread (1/2 inch thick), toasted

Directions:
* In a food processor, combine the first seven ingredients; cover and process until smooth. Add olives; cover and pulse until coarsely chopped. Serve with toasted French bread.

Yield: 1-3/4 cups.

Nutrition Facts: 2 tablespoons tapenade with 1 slice bread equals 87 calories, 6 g fat (trace saturated fat), trace cholesterol, 501 mg sodium, 8 g carbohydrate, trace fiber, 1 g protein.

~~Makeover Green Olive Tapenade published in Light & Tasty February/March 2008~~

WW: Ginger-Mint Pineapple Salad

2010-06-26T08:45:00.001-04:00

Ingredients:
6 cup(s) pineapple, fresh, cut into chunks
2 Tbsp sugar
2 tsp lime zest, freshly grated
1 Tbsp fresh lime juice
1 tsp ginger root, fresh, grated
2 Tbsp mint leaves, fresh, slivered (plus extra sprigs for garnish)

Instructions:
* In a large bowl, toss together all ingredients; refrigerate, tossing occasionally, until sugar dissolves and mixture is well-chilled, about 15 minutes.

* To serve, spoon 1 cup of pineapple salad into each of four glasses or dessert bowls; garnish with mint sprigs.

Yields 1 cup per serving.

POINTS® Value: 2
Servings: 6

WW: Oat Pancakes

2010-06-24T08:40:00.002-04:00

Ingredients:
3/4 cup(s) white all-purpose flour
3/4 cup(s) whole wheat flour
1/2 cup(s) quick cooking rolled oats, do not use instant
1 Tbsp baking powder
1/2 tsp table salt
1/2 tsp ground cinnamon
1/4 cup(s) unpacked light brown sugar
1 large egg(s)
2 large egg white(s)
1/2 cup(s) unsweetened applesauce
2 Tbsp unsalted butter, melted
1 1/4 cup(s) 1% low-fat milk, divided
2 spray(s) cooking spray
6 Tbsp maple syrup

Instructions:
* In a large bowl, combine both flours. Add oats, baking powder, salt and cinnamon; stir well. Add sugar; stir again.

* In a medium bowl, beat together egg, egg whites, applesauce and butter; stir in 1 cup milk. Pour egg mixture into flour mixture; stir well but do not beat.

* Coat a 12-inch nonstick skillet or griddle pan with cooking spray; set over medium heat. Measure out 1/4 cup of pancake batter and drop onto prepared skillet or pan. Repeat with remaining ingredients to make four pancakes at a time. Cook on first side until pancakes are golden on bottom, about 4 minutes. Flip over and cook on other side until golden on bottom, about 3 minutes.

* Remove pancakes to a preheated oven to keep warm or put on a plate and cover to keep warm. Repeat with remaining ingredients to make 12 pancakes total. (Batter thickens as it stands. Add part or all of the remaining 1/4 cup milk to achieve desired batter consistency.)

Yields 2 pancakes and 1 tablespoon syrup per serving.

POINTS® Value: 5
Servings: 6

WW: Asian Skillet Shrimp and Sugar Snap Peas

2010-06-22T08:37:00.000-04:00

Ingredients:
2 tsp canola oil
1 large garlic clove(s), minced
2 tsp ginger root, fresh, grated
1 small red onion(s), thinly sliced
2 cup(s) sugar snap peas
1 pound(s) shrimp, frozen, large, thawed, drained, peeled and deveined
1 cup(s) canned chicken broth, divided
1 1/2 tsp cornstarch
2 Tbsp low-sodium soy sauce
1/4 tsp crushed red pepper flakes, or to taste
1/2 tsp unpacked brown sugar
2 cup(s) cooked brown rice

Instructions:
* Heat oil in large nonstick skillet over medium-high heat. Add garlic, ginger and onion; cook, stirring frequently, 1 minute. Add sugar snap peas; cook until crisp-tender, stirring frequently, about 3 minutes. Add shrimp; cook until shrimp are almost cooked through and turn pink; about 3 minutes.

* Meanwhile, in a small bowl, mix together 1/4 cup broth and cornstarch; stir well to blend. Add remaining 3/4 cup broth and soy sauce.

* Pour broth mixture into skillet, scraping up any browned bits with a spoon; stir in red pepper flakes and sugar. Reduce heat to low and simmer until sauce thickens and shrimp are completely cooked, about 2 minutes. Serve over rice. Yields about 1 cup shrimp-vegetable mixture and 1/2 cup rice per serving.

POINTS® Value: 6
Servings: 4

Notes:* Thinly sliced broccoli or asparagus spears are also tasty in this recipe.

Makeover Mexican Roll-Ups

2010-06-20T08:33:00.001-04:00

Ingredients:
* 1 package (8 ounces) fat-free cream cheese
* 1 cup (8 ounces) fat-free sour cream
* 1 cup (4 ounces) shredded reduced-fat cheddar cheese
* 1 can (4 ounces) chopped green chilies, drained
* 4 green onions, chopped
* 1 can (4-1/4 ounces) chopped ripe olives, drained
* 1 teaspoon garlic powder
* 5 flour tortillas (10 inches), room temperature
* Salsa, optional

Directions:
* In a small bowl, combine the first seven ingredients. Spread over tortillas. Roll up tightly and wrap in plastic wrap. Refrigerate for 1 hour or until firm.
* Unwrap and cut into scant 1-in. slices. Serve with salsa if desired.

Yield: about 4 dozen.

Nutrition Facts: 1 piece (calculated without salsa) equals 40 calories, 1 g fat (trace saturated fat), 3 mg cholesterol, 103 mg sodium, 5 g carbohydrate, 1 g fiber, 2 g protein. Diabetic Exchange: 1/2 starch.

~~Makeover Mexican Roll-Ups published in Light & Tasty August/September 2007, p8~~

Makeover Veggie Pizza Squares

2010-06-18T08:30:00.002-04:00

Ingredients:
* 2 tubes (8 ounces each) refrigerated reduced-fat crescent rolls
* 1 package (8 ounces) reduced-fat cream cheese
* 1 package (8 ounces) fat-free cream cheese
* 1/2 cup plain yogurt
* 1/3 cup reduced-fat mayonnaise
* 1/4 cup fat-free milk
* 1 tablespoon dill weed
* 1/2 teaspoon garlic salt
* 1 cup shredded carrots
* 1 cup fresh cauliflowerets, chopped
* 1 cup fresh broccoli florets, chopped
* 1 cup julienned green pepper
* 1 cup sliced fresh mushrooms
* 2 cans (2-1/4 ounces each) sliced ripe olives, drained
* 1/4 cup finely chopped sweet onion

Directions:
* Unroll both tubes of crescent dough and pat into an ungreased 15-in. x 10-in. x 1-in. baking pan; seal seams and perforations. Bake at 375° for 10-12 minutes or until golden brown. Cool completely on a wire rack.
* In a small bowl, beat the cream cheeses, yogurt, mayonnaise, milk, dill and garlic salt until smooth. Spread over crust. Sprinkle with carrots, cauliflower, broccoli, green pepper, mushrooms, olives and onion. Cover and refrigerate for at least 1 hour.
* Cut into squares. Refrigerate leftovers.

Yield: 2 dozen.

Nutrition Facts: 1 piece equals 128 calories, 7 g fat (2 g saturated fat), 9 mg cholesterol, 365 mg sodium, 11 g carbohydrate, 1 g fiber, 4 g protein. Diabetic Exchanges: 1 starch, 1 fat.

~~Makeover Veggie Pizza Squares published in Light & Tasty June/July 2007, p1~~

Makeover Creamy Artichoke Dip

2010-06-16T08:26:00.002-04:00

Ingredients:
* 2 cans (14 ounces each) water-packed artichoke hearts, rinsed, drained and coarsely chopped
* 1 package (8 ounces) reduced-fat cream cheese, cubed
* 3/4 cup (6 ounces) plain yogurt
* 1 cup (4 ounces) shredded part-skim mozzarella cheese
* 1 cup reduced-fat ricotta cheese
* 3/4 cup shredded Parmesan cheese, divided
* 1/2 cup shredded reduced-fat Swiss cheese
* 1/4 cup reduced-fat mayonnaise
* 2 tablespoons lemon juice
* 1 tablespoon chopped seeded jalapeno pepper
* 1 teaspoon garlic powder
* 1 teaspoon seasoned salt
* Tortilla chips

Directions:
* In a 3-qt. slow cooker, combine the artichokes, cream cheese, yogurt, mozzarella, ricotta, 1/2 cup Parmesan, Swiss, mayonnaise, lemon juice, jalapeno, garlic powder and seasoned salt. Cover and cook on low for 1 hour or until heated through.
* Sprinkle with remaining Parmesan cheese. Serve with tortilla chips.

Yield: 5 cups.

Note: When cutting hot peppers, disposable gloves are recommended. Avoid touching your face.

Nutrition Facts: 1/4 cup (calculated without tortilla chips) equals 104 calories, 6 g fat (3 g saturated fat), 20 mg cholesterol, 348 mg sodium, 5 g carbohydrate, trace fiber, 7 g protein. Diabetic Exchanges: 1 fat, 1/2 starch.

~~Makeover Creamy Artichoke Dip published in Light & Tasty December/January 2007, p24~~

Green Goddess Salad

2010-06-14T08:47:00.003-04:00

Ingredients:
* 1/2 avocado, peeled and pitted
* 3/4 cup nonfat buttermilk
* 2 tablespoons chopped fresh herbs, such as tarragon, sorrel and/or chives
* 2 teaspoons tarragon vinegar, or white-wine vinegar
* 1 teaspoon anchovy paste, or minced anchovy fillet
* 8 cups bite-size pieces green leaf lettuce
* 12 ounces peeled and deveined cooked shrimp, (21-25 per pound)
* 1/2 cucumber, sliced
* 1 cup cherry or grape tomatoes
* 1 cup canned chickpeas, rinsed
* 1 cup rinsed and chopped canned artichoke hearts
* 1/2 cup chopped celery

Directions:
1. Puree avocado, buttermilk, herbs, vinegar and anchovy in a blender until smooth.
2. Divide lettuce among 4 plates. Top with shrimp, cucumber, tomatoes, chickpeas, artichoke hearts and celery. Drizzle the dressing over the salads.

Serves 4.

Nutrition Per serving: 292 calories; 7 g fat (1 g sat, 3 g mono); 134 mg cholesterol; 31 g carbohydrates; 28 g protein; 9 g fiber; 790 mg sodium; 843 mg potassium.

~~Eating Well | EatingWell Comfort Foods Made Healthy: The Classic Makeover Cookbook~~

Shrimp Panzanella

2010-06-12T08:42:00.004-04:00

Ingredients:
* 4 tablespoons extra-virgin olive oil, divided
* 1 clove garlic, peeled and halved
* 4 cups 1/2-inch crusty multigrain bread cubes, preferably day-old
* 1 pound coarsely chopped peeled cooked shrimp
* 4 large ripe but firm tomatoes, coarsely chopped
* 2 large green, red and/or yellow bell peppers, diced
* 3/4 cup chopped fresh parsley
* 1/4 cup chopped fresh chives
* 1/4 cup sliced pitted Kalamata olives, plus 1/4 cup olive brine
* 3 tablespoons red-wine vinegar
* 1 1/2 teaspoons chopped fresh thyme or 3/4 teaspoon dried
* Freshly ground pepper to taste
* 4 cups mixed salad greens

Directions:
1. Preheat oven to 350°F.
2. Drizzle 2 tablespoons oil on a rimmed baking sheet. Mash garlic into the oil with a fork to infuse it with flavor; discard the garlic. Stir bread cubes into the oil until lightly coated. Bake, stirring every 5 minutes, until very crisp, 12 to 15 minutes. Let cool completely.
3. Combine shrimp, tomatoes, bell peppers, parsley, chives, olives and olive brine, vinegar, thyme and the remaining 2 tablespoons oil in a large bowl. Season with pepper. Let stand for at least 10 minutes to blend the flavors.
4. Toss the croutons with the shrimp mixture and serve the salad over greens.

6 servings, about 1 3/4 cups each

Tips & Notes: * Make Ahead Tip* Store croutons (Step 2) airtight at room temperature for up to 1 week. Cover and refrigerate the shrimp mixture (Step 3) for up to 1 day.

Nutrition per serving: 291 calories; 14 g fat (2 g sat, 9 g mono); 115 mg cholesterol; 22 g carbohydrates; 1 g added sugars; 21 g protein; 5 g fiber; 498 mg sodium; 750 mg potassium.

~~Eating Well | May/June 2010~~

Mediterranean Tuna Antipasto Salad

2010-06-10T08:37:00.004-04:00

Ingredients:
* 1 (15- to 19-ounce) can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
* 2 (5- to 6-ounce) cans water-packed chunk light tuna, drained and flaked (see Note below)
* 1 large red bell pepper, finely diced
* 1/2 cup finely chopped red onion
* 1/2 cup chopped fresh parsley, divided
* 4 teaspoons capers, rinsed
* 1 1/2 teaspoons finely chopped fresh rosemary
* 1/2 cup lemon juice, divided
* 4 tablespoons extra-virgin olive oil, divided
* Freshly ground pepper, to taste
* 1/4 teaspoon salt
* 8 cups mixed salad greens

Directions:
1. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.

Serves 4.

Tips & Notes: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Nutrition: Per serving: 326 calories; 17 g fat (2 g sat, 11 g mono); 17 mg cholesterol; 28 g carbohydrates; 22 g protein; 10 g fiber; 652 mg sodium; 681 mg potassium.

~~Eating Well | July/August 2009~~

WW: Asian Slaw Over Sliced Pineapple

2010-06-08T20:26:00.001-04:00

Ingredients:
1 medium pineapple, golden-variety, peeled and cored
2 cup(s) shredded red cabbage
1 cup(s) shredded carrots, thickly shredded
1 cup(s) jicama, peeled and cut into matchsticks (about 1/4 medium jicama)
3/4 cup(s) cilantro, fresh, coarsely chopped
1/2 cup(s) scallion(s), sliced
3 Tbsp rice wine vinegar
2 tsp canola oil
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
2 Tbsp sesame seeds, toasted
1 Tbsp fresh lime juice, optional

Instructions:
* Cut six 1/2-inch-thick slices from pineapple; set aside.

* Dice remaining pineapple (you should have about 1 cup); place in a large bowl. Add cabbage, carrots, jicama, cilantro, scallions, vinegar, oil, salt and pepper; toss to mix and coat. Let stand a few minutes for flavors to blend.

* Arrange pineapple slices on a serving platter or 6 serving plates; top with slaw and sprinkle with sesame seeds (and lime juice, if desired). Yields 1 pineapple slice, about 1 cup slaw and 1 teaspoon sesame seeds per serving.

Notes: This slaw tastes best shortly after it's made. If you want to make it ahead, prep the fruit and vegetables, put them in bowls in the refrigerator and then toss with the vinegar, oil, salt and pepper just before serving.

POINTS® Value: 1
Servings: 6

WW: Pomegranate Cooler

2010-06-03T05:45:00.000-04:00

Ingredients:
1 1/2 cup(s) fruit juice, pomegranate-flavor
1/4 cup(s) fresh lime juice
2 Tbsp grenadine, syrup
4 cup(s) seltzer, sugar-free, raspberry-flavor

Instructions:
* Combine the pomegranate juice, lime juice and grenadine in a large pitcher. (The cooler can be made ahead to this point up to 3 days in advance. Store, covered, in the refrigerator.)

* Gently stir in the raspberry seltzer. Serve over ice. Yields about 1 cup per serving.

POINTS® Value: 1
Servings: 6

Notes: * Garnish with fresh mint.

WW: Easy Grape Granita

2010-06-01T04:24:00.000-04:00

Ingredients:

3 cup(s) grapes, red, seedless, frozen overnight until hard

Instructions:
* Transfer the fruit to a food processor fitted with the chopping blade. Process until grainy but uniform, like millions of little ice crystals. Serve at once.

Yields about 1/2 cup per serving.

POINTS® Value: 1
Servings: 6

Notes: * You can swap strawberries for the grapes if desired. *For a treat, lay each serving on a bed of 2 tablespoons fat-free non-dairy topping (not included in POINTS values).

WW: Summer Slaw

2010-05-30T04:20:00.003-04:00

Ingredients:
4 cup(s) green cabbage, Napa, shredded*
1 1/2 cup(s) jicama, peeled and shredded**
1 cup(s) radishes, shredded**
2 Tbsp fresh lime juice
2 Tbsp rice vinegar
1 tsp dark sesame oil
1/2 tsp ground cumin
1/2 tsp table salt

Instructions:

* Toss the cabbage, jicama and radishes in a salad bowl.

* Add the lime juice, vinegar, sesame oil, cumin and salt. Toss well to serve.

Yields about 1 cup per serving.

POINTS® Value: 0
Servings: 6

Notes:
**To shred the cabbage, slice it lengthwise through the root; place it cut-side down on a cutting board, slice off the root and discard it, and continue to thinly slice the cabbage, separating the strips as you go.

**To shred the jicama and radishes, pass them through the large holes of a box grater.

If making this recipe in advance, store it, covered, in the refrigerator for up to 2 days, omitting the salt; add it just before serving.

WW: Millet Tabbouleh

2010-05-28T04:16:00.002-04:00

This twist on tabbouleh uses millet instead of bulgur. It's a delicious, less common grain that almost tastes like popcorn when toasted.

Ingredients:
3/4 cup(s) uncooked millet
2 cup(s) water
1 1/4 tsp table salt, divided
2 tsp lemon zest
2 Tbsp fresh lemon juice
2 Tbsp water
1 Tbsp olive oil, extra-virgin
1 cup(s) grape tomatoes, quartered
1 cup(s) English cucumber, cut into small pieces
1/2 cup(s) scallion(s), sliced
1/2 cup(s) parsley, fresh, chopped
1/2 cup(s) mint leaves, fresh, chopped

Instructions:
* Heat a large nonstick skillet over medium heat. Add millet; cook, stirring frequently, until millet looks and smells toasted, about 4 minutes.

* Transfer millet to a medium saucepan. Add water and 3/4 teaspoon salt; bring to a boil. Reduce heat to low and simmer until millet is tender, about 20 minutes.

* Meanwhile, in a large serving bowl, combine lemon zest, lemon juice, water, oil and remaining 1/2 teaspoon of salt. Add tomatoes, cucumbers, scallions, parsley and mint; toss well to coat.

* Fluff cooked millet with a fork; let cool to room temperature or until just slightly warm. Add millet to serving bowl; toss well. Cover and refrigerate at least 30 minutes for flavors to blend. Toss before serving.

Yields about 3/4 cup per serving.

POINTS® Value: 2
Servings: 6

WW: Cookies and Cream Freezer Cake

2010-05-26T16:13:00.001-04:00

Ingredients:
3 1/2 oz ready-to-eat vanilla pudding, about 1 cup
3 cup(s) Cool Whip Lite Whipped Topping, or similar product
9 oz Nabisco Famous chocolate wafers, or similar product (should be about 3-inches in diameter each)
1 oz bittersweet chocolate, shavings

Instructions:

* Line bottom and sides of a 13- to 14-inch long pan with plastic wrap, making sure you use a big enough piece so that you have enough extra wrap to cover prepared cake.

* In a medium bowl, gently fold pudding into whipped topping.

* Take a wafer and spread about 1 1/2 tablespoons of cream mixture over cookie surface. Top with another wafer and spread about 1 1/2 tablespoons of cream mixture over second cookie; repeat to form a stack of about 6 cookies and cream. Carefully turn stack on its side and place in pan so cookies are standing on their sides. Repeat with remaining cookies until you create 1 long row of cookies and cream in pan. (Reserve any broken cookies to crumble over top as a garnish.)

* When cake assembly is complete, use a spatula to scoop up any cream that has oozed out of sides of cookies and place back on top of cake.

* Wrap plastic tightly around cake in pan and freeze immediately for a minimum of 2 hours.

* Slice cake on a diagonal into 12 pieces and sprinkle each piece with shaved chocolate.

Yields 1 slice per serving.

POINTS® Value: 3
Servings: 12

WW: Greek Lemon-Dill Grilled Chicken Salad

2010-05-07T04:46:00.001-04:00

A decomposed Greek salad with a few tasty additions like chickpeas and fresh dill.

Ingredients:
6 Tbsp water
1 1/2 Tbsp olive oil, extra-virgin
2 1/4 tsp lemon zest
4 1/2 Tbsp fresh lemon juice
1 1/2 tsp minced garlic
1 tsp table salt, or to taste
3/4 tsp black pepper, freshly ground
1 pound(s) uncooked boneless, skinless chicken breast, four 4-oz pieces
2 spray(s) cooking spray
4 cup(s) romaine lettuce, thickly shredded
1 cup(s) canned chickpeas, rinsed and drained
1/2 cup(s) roasted red peppers, packed in water, diced
1 cup(s) English cucumber, sliced
10 medium olive(s), Kalamata, sliced
1/4 cup(s) crumbled feta cheese
4 1/2 Tbsp dill, fresh, chopped
1/2 medium lemon(s), cut into wedges for garnish

Instructions:
* In a small bowl, combine water, oil, lemon zest and juice, garlic, salt and pepper; remove 1/4 cup of dressing and place in a large zip-close plastic bag (or glass bowl).

* Add chicken to bag (or bowl) and turn to coat; seal bag (or cover bowl) and refrigerate at least 1 hour or up to 8 hours. Cover and refrigerate remaining lemon mixture for dressing.

* When ready to cook, off heat, coat grill or grill pan with cooking spray; preheat grill or grill pan over medium-high heat. Remove chicken from marinade; discard marinade.

* Grill chicken, turning as needed, until cooked through, about 10 to 15 minutes.

* Place lettuce on a serving platter; arrange vegetables, chickpeas, chicken, olives and cheese on top. Stir dill into reserved dressing; drizzle over salad.

Yields about 1 1/2 cups salad, 1 chicken breast and 1 tablespoon each olives and feta per serving.

Notes: * Swap fresh peppers for roasted peppers if desired.

POINTS® Value: 6
Servings: 4

Preparation Time: 18 min
Cooking Time: 15 min
Level of Difficulty: Easy
Works with Simply Filling

WW: Pasta with No-Cook Tomato Sauce

2010-05-05T16:43:00.001-04:00

This no-cook sauce is meant to show off the best tomatoes of the season. It’s done in minutes and gorgeously fresh.

Ingredients:
2 pound(s) cherry tomato(es), preferably a mixture of reds and yellows
1/4 cup(s) basil, packed leaves, chopped
1 Tbsp olive oil
1 Tbsp white wine vinegar
2 tsp dried oregano
1/2 tsp sugar
1/2 tsp table salt
1/2 tsp black pepper, freshly ground
12 oz uncooked whole-wheat spaghetti, cooked and drained according to package instructions

Instructions:
* Roughly chop the tomatoes; place in a large bowl. Stir in the basil, oil, vinegar, oregano, sugar, salt and pepper. Add the drained pasta and toss well.

Yields about 1 1/2 cups per serving.

POINTS® Value: 4
Servings: 6

Preparation Time: 10 min
Cooking Time: 12 min
Level of Difficulty: Easy
Works with Simply Filling

Peach Smoothies

2010-04-15T09:03:00.000-04:00

Ingredients:
* 2 cups milk
* 2 cups frozen unsweetened sliced peaches
* 1/4 cup orange juice concentrate
* 2 tablespoons sugar
* 5 ice cubes

Directions:
* In a blender, combine all ingredients; cover and process until smooth. Pour into chilled glasses; serve immediately.

Yield: 4 servings.

Nutrition Facts: 1 cup equals 143 calories, 4 g fat (3 g saturated fat), 17 mg cholesterol, 60 mg sodium, 23 g carbohydrate, 2 g fiber, 5 g protein.

Country Woman | July/August 2000

April Fools Berry Soda

2010-04-01T08:47:00.001-04:00

Ingredients:
* 2 packages (3 ounces each) strawberry gelatin
* 3/4 cup sliced fresh strawberries
* 3/4 cup fresh raspberries
* 3/4 cup fresh blueberries

Directions:
* Prepare gelatin according to package directions. Refrigerate until partially set, about 2 hours. Stir in berries. Pour into six tall drink or soda glasses. Insert a straw into each glass. Refrigerate until set. Yield: 6 servings

Nutrition Facts: 1 serving (1 each) equals 76 calories, trace fat (trace saturated fat), 0 cholesterol, 33 mg sodium, 18 g carbohydrate, 2 g fiber, 2 g protein.

Quick Cooking | March/April 2004

Mediterranean Burgers

2010-03-13T06:42:00.002-05:00

Ingredients:
* 4 sun-dried tomatoes, (not packed in oil)
* 1 1/2 cups vegetable broth, or water
* 1/2 cup millet, rinsed (see Ingredient note)
* 1/4 teaspoon salt
* 6 teaspoons extra-virgin olive oil, divided
* 1 large onion, chopped
* 3 cups lightly packed baby spinach, stems trimmed
* 2 cloves garlic, minced
* Olive Ketchup, optional (recipe follows)
* 1/2 cup crumbled feta cheese
* 1 tablespoon chopped fresh basil
* 2/3 cup fine dry breadcrumbs
* 1/4 teaspoon freshly ground pepper
* 7 whole-wheat English muffins, or whole-wheat buns
* Arugula & sliced tomatoes, for garnish

Directions:
1. Place sun-dried tomatoes in a small saucepan and cover with water. Bring to a boil. Remove from heat and let soak until softened, about 30 minutes. Drain and finely chop; set aside.
2. Meanwhile, bring broth (or water) to a boil in a medium saucepan. Stir in millet and salt; return to a boil. Reduce heat to low, cover and simmer until the millet is tender and liquid is absorbed, 25 to 30 minutes. Let stand, covered, for 10 minutes. Fluff with a fork; transfer to a plate to cool to room temperature, about 20 minutes.
3. While the millet cooks, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring often, until softened and light brown, 5 to 7 minutes. Gradually stir in spinach; cover and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Add garlic and cook, stirring, until fragrant, about 1 minute more. Transfer to a plate; let cool for about 10 minutes.
4. Prepare Olive Ketchup, if using.
5. Place the millet in a food processor and pulse to mix lightly. Add the spinach mixture and pulse until coarsely chopped. Transfer to a large bowl; stir in the feta, basil, breadcrumbs, pepper and the reserved sun-dried tomatoes; mix well.
6. With dampened hands, form the mixture into seven 1/2-inch-thick patties, using about 1/2 cup for each.
7. Using 2 teaspoons oil per batch, cook 3 to 4 patties at a time in a large nonstick skillet over medium heat until browned and heated through, about 4 minutes per side. Toast English muffins (or buns). Garnish the burgers with arugula, tomatoes and Olive Ketchup, if desired.

Makes 7.

* Make Ahead Tip: Prepare through step 6. Wrap patties individually and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator before cooking.

* Ingredient Note: Millet makes a good grain base here because it gives these burgers added body with a pleasantly mild flavor. Look for it at natural-foods stores.

Nutrition Per serving: 309 calories; 9 g fat (3 g sat, 4 g mono); 10 mg cholesterol; 48 g carbohydrates; 11 g protein; 7 g fiber; 627 mg sodium; 342 mg potassium.

Nutrition Bonus: Fiber (27% daily value), Calcium (25% dv), Iron (20% dv).

3 Carbohydrate Serving

Exchanges: 3 starch, 1/2 vegetable, 1/2 medium-fat meat, 1 fat

~~Eating Well 2002~~

Parmesan Mushroom Cups

2010-03-11T06:24:00.001-05:00

Ingredients:
* 2 tablespoons butter, softened
* 24 slices thinly sliced bread
* 3 tablespoons finely chopped green onions or shallots
* 2 tablespoons butter
* 1 8-ounce container fresh mushrooms, finely chopped
* 2 tablespoons all-purpose flour
* 1 cup whipping cream
* 4 teaspoons snipped fresh chives
* 1 tablespoon snipped fresh parsley
* 1-1/2 teaspoons lemon juice
* 1/2 teaspoon salt
* 1/8 teaspoon ground red pepper
* 2 tablespoons grated Parmesan cheese
* Sliced chili pepper (optional)
* Fresh herb sprigs (optional)

Directions:
1. For tart shells: Use 2 tablespoons butter to grease twenty-four 1-3/4-inch muffin pans. Using a 3-inch cookie cutter, cut rounds from bread. Press bread rounds evenly into muffin cups. Bake in a 400 degree F oven for 10 minutes. Remove from oven; set aside.

2. For filling: In a medium skillet, cook the green onions or the shallots in 2 tablespoons butter until tender, but not brown. Stir in mushrooms. Cook about 10 minutes or until browned, and liquid has evaporated. Stir in flour. Add whipping cream all at once. Cook and stir until thickened and bubbly.

3. Remove the skillet from heat. Stir in chives, parsley, lemon juice, salt, and red pepper. Spoon mixture into tart shells. Sprinkle with Parmesan cheese.

4. Bake in a 350 degree F oven for 10 minutes or until heated through. If you like, garnish with sliced chili pepper and small herb sprigs.

Makes 24 appetizers.

Make-Ahead Tip: Make tart shells and filling the day ahead. Cover and chill filling and tart shells separately. Just before serving, spoon filling into tart shells and bake as above until heated through.

~~Midwest Living~~

Marinated Lime Shrimp Appetizer

2010-03-09T06:22:00.002-05:00

Ingredients:
* 3/4 pound fresh or frozen peeled, deveined, cooked shrimp
* 1 teaspoon finely shredded lime peel
* 1/3 cup lime juice
* 1/4 cup cooking oil
* 2 tablespoons snipped fresh cilantro or parsley
* 1 fresh jalapeno pepper, seeded and finely chopped, or 1 tablespoon canned chopped jalapeno pepper
* 1 clove garlic, minced
* Lettuce (optional)
* 2 cups assorted fruit pieces, such as papaya chunks, kiwi chunks, red grapes, and orange sections or lime and orange wedges with pomegranate seeds

Directions:
1. Thaw the shrimp, if frozen. Rinse shrimp; pat dry. In a medium bowl, stir together the lime peel, lime juice, cooking oil, fresh cilantro or parsley, jalapeno pepper, and garlic. Add the shrimp and toss to coat.

2. Cover and marinate in the refrigerator for at least 2 hours or up to 3 hours, stirring the mixture twice.

3. To serve, drain shrimp and discard marinade. If you like, thread shrimp onto skewers. Arrange on lettuce-lined plate with fruit. Serve with toothpicks.

Makes 6 appetizer servings.

~~Midwest Living~~

Salmon-in-a-Snap

2010-03-08T06:19:00.000-05:00

Ingredients:
* Nonstick cooking spray
* 4 1-inch-thick salmon fillets (about 1 pound)
* 1/2 teaspoon lemon-pepper seasoning or 1/4 teaspoon freshly ground black pepper
* 1 to 2 teaspoons reduced-sodium soy sauce
* 1 medium orange, halved and very thinly sliced
* 2 cups small broccoli florets
* 1 cup reduced-sodium chicken broth
* 3/4 cup water
* 1 teaspoon bottled minced roasted garlic or minced garlic
* 1 cup couscous

Directions:
1. Lightly coat a shallow baking pan with cooking spray; set aside.

2. Season salmon fillets with lemon-pepper seasoning. Arrange fillets in prepared pan. Drizzle with the soy sauce. Top with orange slices. Bake, covered, in a 450 degree F oven for 8 to 12 minutes or until fish just flakes easily when tested with a fork.

3. Meanwhile, in a 2-quart saucepan bring broccoli, chicken broth, water, and garlic just to boiling. Cook, covered, about 3 minutes or until broccoli is barely crisp-tender. Stir in couscous. Remove from heat; cover and let stand 5 minutes. Serve fish over hot cooked couscous and broccoli.

Makes 4 servings.

Nutrition Facts:
* Servings Per Recipe 4 servings
* Calories 316,
* Total Fat (g) 5,
* Saturated Fat (g) 1,
* Cholesterol (mg) 20,
* Sodium (mg) 290,
* Carbohydrate (g) 43,
* Fiber (g) 10,
* Protein (g) 25,
* Vitamin C (DV%) 85,
* Calcium (DV%) 5,
* Iron (DV%) 12,
* Percent Daily Values are based on a 2,000 calorie diet
~~Better Homes & Gardens~~

Greek Salad with Broiled Shrimp

2010-03-07T06:15:00.002-05:00

Ingredients:
* 12 medium shrimp
* 2 tablespoons plus 1/2 cup olive oil
* 2 cloves garlic, minced
* 1 teaspoon coarse salt
* 1/2 teaspoon freshly ground pepper
* 1/4 cup freshly squeezed lemon juice
* 1/2 teaspoon dried oregano
* 1 head romaine lettuce, washed and cut crosswise into 1-inch strips
* 1 large tomato, cut into wedges
* 2 small cucumbers, peeled if waxy, and cut into large chunks
* 1 small red onion, peeled and thinly sliced
* 1/4 pound black olives, preferably Kalamata

Directions:
1. Heat broiler. Peel shrimp, leaving tails intact; remove veins from backs. Place shrimp in a small bowl, and toss with 2 tablespoons olive oil, garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper.
2. Thread three shrimp onto a metal skewer; place on a baking sheet. Repeat with remaining shrimp and three more skewers. Broil until tops are browned, 2 to 3 minutes. Flip; cook until browned and cooked through, 2 to 3 minutes more. Set shrimp aside.
3. In a bowl, whisk together lemon juice, oregano, remaining 1/2 teaspoon salt, and remaining 1/4 teaspoon pepper. Whisking constantly, slowly drizzle in remaining A cup olive oil. Set aside.
4. Divide romaine among four plates. Place some of the tomato, cucumbers, onion, and olives on each plate; top with a reserved shrimp skewer. Drizzle with reserved dressing, and serve.

Serves 4

~~Martha Stewart Living, March 2000~~

Shiitake Mushroom and Cheese Frittata

2010-03-06T06:10:00.002-05:00

Ingredients:
* 8 ounces shiitake mushrooms, stems discarded, caps cut into 1/4-inch slices
* 1 small onion (about 6 ounces), halved and cut into 1/4-inch-thick slices
* 1 1/2 teaspoons fresh thyme
* 2 tablespoons olive oil
* Coarse salt
* 10 large eggs
* 1/2 cup ricotta cheese
* 1/4 teaspoon freshly ground pepper

Directions:
1. Preheat oven to 350 degrees. Heat oil in a 9-or 10-inch ovenproof nonstick skillet over medium heat until hot but not smoking. Add mushrooms, onion, and thyme; cook, stirring, until mushrooms and onion are golden brown, about 10 minutes. Stir in 1/2 teaspoon salt; remove skillet from heat.
2. Whisk eggs in a large bowl until frothy. Stir in the ricotta, 1 teaspoon salt, and pepper to taste. Place reserved skillet over medium heat. Immediately pour in egg mixture, and lightly stir to distribute mushrooms and onion evenly. Reduce heat to medium-low; cook 2 minutes, drawing cooked egg away from sides with a rubber spatula to let uncooked egg flow underneath. Cook until just starting to set, about 2 minutes more.
3. Transfer skillet to oven. Bake until frittata is just set and top is pale golden, 10 to 12 minutes. Serve frittata in skillet, or slide onto a serving platter.

Serves 6

~~Martha Stewart Living, November 2004~~

Creamy Corn

2010-03-05T06:06:00.001-05:00

Ingredients:
* 1 box (10 ounces) frozen corn kernels
* 1/4 to 1/2 cup whole milk
* 3 ounces reduced-fat cream cheese, cut into pieces
* 2 tablespoons snipped fresh chives
* Coarse salt and ground pepper

Directions:
1. In a medium saucepan, simmer corn and 1/4 cup milk over medium heat until corn is tender, 5 to 7 minutes. Remove from heat; stir in cream cheese and chives. Season with salt and pepper. If desired, adjust consistency with a little more milk.

Serves 4

~~Everyday Food, April 2008~~

Banana-Blueberry Cornmeal Muffins

2010-03-04T06:03:00.001-05:00

Ingredients:
* Vegetable-oil cooking spray
* 1/2 cup yellow cornmeal, preferably stone ground
* 1 teaspoon baking powder
* 1/2 teaspoon baking soda
* 1/4 teaspoon salt
* 1 cup plus 2 teaspoons all-purpose flour
* 1 1/2 cups mashed ripe bananas (from 3 large bananas)
* 1/2 cup low-fat buttermilk
* 1 tablespoon brown-rice syrup or honey
* 1 tablespoon fresh lemon juice
* 1 large egg
* 1 teaspoon vanilla extract
* 1 cup fresh or frozen blueberries
* 1 1/2 teaspoons sanding sugar or granulated sugar

Directions:
1. Preheat oven to 375 degrees. Line a standard (12-cup) muffin tin with paper liners; coat liners with cooking spray.
2. Whisk together cornmeal, baking powder, baking soda, salt, and 1 cup flour. In a large bowl, stir together bananas, buttermilk, rice syrup or honey, lemon juice, egg, and vanilla. Fold cornmeal mixture into banana mixture just until combined. Toss blueberries with remaining 2 teaspoons flour, and gently fold into batter.
3. Spoon batter into prepared tin, filling to the brims. Sprinkle each muffin with sugar. Bake until a toothpick inserted into center of 1 comes out clean, about 30 minutes. Let cool completely in pan on a wire rack. (Muffins can be stored in an airtight container at room temperature for up to 3 days.)

Makes 1 dozen

~~Martha Stewart Living, April 2008~~

Flaxseed and Rye Breadsticks

2010-03-03T05:57:00.003-05:00

Ingredients:
1/3 cup flaxseeds
2 -1/4 to 2-3/4 cups all-purpose flour
1 cup rye flour
1 package active dry yeast
1-1/2 cups warm water (120 degree F to 130 degree F)
2 tablespoons olive oil
1 tablespoon honey
1-1/4 teaspoons salt
Nonstick cooking spray
2 tablespoons flaxseeds

Directions:
1. Heat a large skillet over medium-low heat. Add the 1/3 cup flaxseeds; cook and stir for 5 to 7 minutes or until seeds "pop"; cool. In a blender, cover and blend until ground (you should have about 1/2 cup).

2. In a large bowl, stir together 1 cup of the all-purpose flour, the rye flour, and yeast. Add the warm water, oil, honey, and salt. Beat with an electric mixer on low speed for 30 seconds, scraping bowl constantly. Beat on high speed for 3 minutes. Using a wooden spoon, stir in the ground flaxseeds and as much of the remaining all-purpose flour as you can.

3. Turn out dough onto a lightly floured surface. Knead in enough of the remaining all-purpose flour to make a moderately stiff dough that is smooth and elastic (6 to 8 minutes total). Shape dough into a ball. Place in a lightly greased bowl; turn once to grease surface of the dough. Cover; let rise in a warm place until nearly double in size (about 1 hour).

4. Punch down dough. Turn out onto a lightly floured surface. Cover; let rest for 10 minutes. Coat 2 baking sheets with cooking spray; set aside.

5. Roll dough into a 16x8-inch rectangle. Brush generously with water. Sprinkle with 2 tablespoons flaxseeds. Gently pat flaxseeds into dough. Cut dough crosswise into 1-inch-wide strips.

6. Place strips 1 inch apart on prepared baking sheets, twisting breadsticks 2 to 3 times, if desired. Cover; let rise in a warm place until nearly double in size (about 30 minutes). Preheat oven to 425 degree F.

7. Bake breadsticks for 12 to 15 minutes or until golden. Remove from baking sheets. Cool on wire racks.

Makes 16 breadsticks.

Nutrition Facts Per Serving:
* Servings: 16 breadsticks
* Calories 134
* Total Fat (g) 4
* Saturated Fat (g) 0
* Cholesterol (mg) 0
* Sodium (mg) 185
* Carbohydrate (g) 21
* Fiber (g) 3
* Protein (g) 4
* Vitamin A (DV%) 0
* Vitamin C (DV%) 0
* Calcium (DV%) 0
* Iron (DV%) 0
Diabetic Exchanges
* Starch (d.e.) 1.5
* Fat (d.e.) .5

~~Diabetic Living~~

Parmesan Corn Bread

2010-03-02T17:54:00.001-05:00

Ingredients:
* 1 cup boiling water
* 1/4 cup bulgur
* 1 cup coarsely ground or regular yellow cornmeal
* 1 cup all-purpose flour
* 1/2 cup grated Parmesan cheese
* 2 tablespoons sugar
* 1 tablespoon baking powder
* 1/2 teaspoon salt
* 1/2 cup refrigerated or frozen egg product, thawed, or 2 eggs
* 1 cup fat-free milk
* 1/3 cup sliced green onions
* 3 tablespoons olive oil or cooking oil
* 2 tablespoons snipped fresh basil or 2 teaspoons dried basil, crushed
* Olive oil or cooking oil (optional)
* Coarsely ground or regular yellow cornmeal (optional)

Directions:
1. Preheat oven to 375 degree F. In a small bowl, pour the boiling water over bulgur; let stand for 5 minutes. Generously grease and flour a 1-1/2-quart souffle dish or 9x5x3-inch loaf pan. Set aside.

2. In a large mixing bowl stir together cornmeal, flour, Parmesan cheese, sugar, baking powder, and salt. Make a well in the center.

3. In a medium mixing bowl beat egg slightly; stir in milk, green onions, 2 tablespoons oil, and basil. Drain bulgur; stir into egg mixture. Add bulgur mixture all at once to flour mixture; stir just until moistened (the batter should be lumpy).

4. Pour batter into prepared dish or pan. Bake until a wooden toothpick inserted near center comes out clean, allowing 45 to 50 minute for the souffle dish or 40 to 45 minutes for the loaf pan. If necessary to prevent overbrowning, cover loosely with foil for the last 10 to 15 minutes of baking.

5. Cool on a wire rack for 10 minutes. Remove from dish. Serve warm. If desired, brush with oil; sprinkle with cornmeal.

makes 1 loaf (12 slices).

Nutrition Facts:
* Servings Per Recipe 1 loaf (12 slices)
* Calories 150,
* Total Fat (g) 5,
* Saturated Fat (g) 1,
* Cholesterol (mg) 4,
* Sodium (mg) 241,
* Carbohydrate (g) 22,
* Fiber (g) 2,
* Protein (g) 5,
* Vitamin A (DV%) 7,
* Vitamin C (DV%) 9,
* Calcium (DV%) 19,
* Iron (DV%) 13,
* Starch (d.e.) 1.5,
* Fat (d.e.) .5,
* Percent Daily Values are based on a 2,000 calorie diet

Sweetheart Pancakes

2010-02-14T06:18:00.000-05:00

Ingredients:
* 1-3/4 cups all-purpose flour
* 2 tablespoons sugar
* 2 teaspoons baking powder
* 1/2 teaspoon salt
* 2 eggs
* 1-1/2 cups milk
* 3 tablespoons vegetable oil
* 1/2 teaspoon lemon juice
* CHERRY SAUCE:
* 1 can (21 ounces) cherry pie filling
* 1/2 to 3/4 teaspoon almond extract
* 1/8 to 1/4 teaspoon ground nutmeg
* Whipped cream in a can

Directions:
* In a bowl, combine the flour, sugar, baking powder and salt. In another bowl, beat the eggs; add milk, oil and lemon juice. Stir into dry ingredients just until moistened.
* Pour batter by 1/3 cupfuls onto a lightly greased hot griddle; turn when bubbles form on top of pancakes. Cook until the second side is golden brown.
* For cherry sauce, combine pie filling, extract and nutmeg in a medium saucepan. Cook, stirring occasionally, until heated through.
* To serve as shown in the photo, stack pancakes on serving plates and make a heart outline with whipped cream; spoon cherry sauce into heart.

Yield: 4 servings (12 pancakes).

Nutrition Facts: 1 serving (3 each) equals 709 calories, 27 g fat (11 g saturated fat), 156 mg cholesterol, 664 mg sodium, 101 g carbohydrate, 2 g fiber, 14 g protein.

~~Taste of Home Meals in Minutes Calendar Annual 1997~~

Tropical Pineapple Smoothies

2010-02-13T09:00:00.001-05:00

Ingredients:
* 1 cup fat-free milk
* 1 can (8 ounces) unsweetened crushed pineapple
* 1/2 cup unsweetened pineapple juice
* 3 tablespoons sugar
* 1/2 teaspoon vanilla extract
* 1/4 teaspoon coconut extract
* 6 ice cubes

Directions:
* In a blender, place the first six ingredients; cover and process until smooth. Add ice cubes; cover and process until smooth. Pour into chilled glasses; serve immediately.

Yield: 3 servings.

Nutrition Facts: 1 cup equals 126 calories, trace fat (trace saturated fat), 2 mg cholesterol, 45 mg sodium, 29 g carbohydrate, 1 g fiber, 3 g protein.

Diabetic Exchanges: 1 fruit, 1/2 fat-free milk, 1/2 starch.

Light & Tasty | June/July 2002