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Recipes

1 Point – Frosty Strawberry Yogurt Cupcakes

by Ida · 0 comments

I love my e-zine Today’s Diet & Nutrition. They always have such fun and interesting food ideas. This one was shared from Red Light, Green Light, Eat Right as a treat for the kids, but I don’t think the kids should get all the fun! This recipe makes 6 servings (2 cupcakes per serving) and promises to be amazingly fabulous now that the weather is turning hot out there!

Ingredients:

  • 1 cup plain fat free yogurt (I modified from low fat to fat free)
  • 10 ounces frozen strawberries, thawed
  • 1 cup applesauce (no sugar added)
  1. Line the cups of a muffin pan with waxed baking liners (the kind used for cupcakes).
  2. In a medium bowl, combine all the ingredients.
  3. Pour the batter into individual baking liners.
  4. Put the muffin pan in the freezer for approximately 2 to 3 hours until the mixture is firm, then serve.

TD&N Nutrient Analysis per 2 cupcakes: Calories: 60; Total Fat: 1 g; Saturated Fat: 0 g; Polyunsaturated Fat: 0 g; Monounsaturated Fat: 0 g; Cholesterol: 2 mg; Sodium: 30 mg; Carbohydrates: 12 g; Fiber: 1 g; Protein: 2 g

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4 Point Potato Chowder

by Ida · 0 comments

Just in time for everyone’s St. Patrick’s Day feasts, I got this week’s Weight Watchers Newsletter.  In it, there was a link to this fantastic Potato Chowder recipe.  This is going to be the best 4 points I’ve used in a while :)   I may just have to throw in some cornbread too.


POINTS® Value:    4
Servings:  4
Preparation Time:  11 min
Cooking Time:  20 min
Level of Difficulty:  Easy
This tasty chowder gets great flavor from Canadian bacon and scallions. We used frozen peppers and potatoes to slash prep time.

Ingredients

1 spray(s) cooking spray
16 oz frozen potatoes o’brien
1 cup(s) green pepper(s), frozen, chopped
1 cup(s) fat-free evaporated milk, divided
1/2 tsp table salt
1/4 tsp black pepper
3/4 cup(s) fat-free skim milk
1/4 cup(s) scallion(s), finely chopped (green part only)
6 oz Canadian-style bacon, diced

Instructions

  • Coat a large saucepan with nonstick cooking spray; heat over medium heat. Add potatoes and green pepper and cook, stirring frequently, about 10 minutes; add 1/2 cup of evaporated milk.
  • Remove half of potato mixture to a bowl. Puree remaining potato mixture in saucepan using an immersion blender; stir reserved potato mixture back into saucepan (or puree half of mixture in a blender and then stir back into saucepan). Add remaining 1/2 cup of evaporated milk, salt, black pepper, skim milk, scallion and bacon; stir well. Simmer for 5 minutes to heat through and to allow flavors to blend. Yields about 1 cup per serving.

Have a great week, ya’all!

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4 Point McGriddles Swap!

by Ida · 0 comments

One of the best websites for making your favorite guilty pleasures a whole lot less guilty is Hungry Girl.  Every Tuesday, Hungry Girl posts a new recipe swap called Chew The Right Thing.  This week’s swap is the McDonald’s McGriddle sandwich.  If you swing through the drive through for one of these yummy sweet sandwiches, you’ll use up THIRTEEN POINTS!  Use this recipe to make them at home and you’ll have a fabulous breakfast sandwich with no guilt.

This recipe serves 1.

Hungry G’s Sausage, Egg ‘n Cheese ChickGriddle!

Image from Hungry- Girl.com

Ingredients:
1 tsp. light whipped butter or light buttery spread (like Brummel & Brown)
2 1/2 tbsp. sugar-free pancake syrup
1 1/2 tbsp. whole-wheat flour
1/4 tsp. baking powder
1 Morningstar Farms veggie sausage patty (or another low-fat sausage patty with about 80 calories)
1 slice fat-free American cheese
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
Optional: additional sugar-free pancake syrup, for dipping

Directions:
To make the pancake batter, place butter in a microwave-safe bowl and nuke for 10 seconds, or until melted. Add syrup, flour, and baking powder, and mix thoroughly.

Bring a skillet sprayed with nonstick spray to medium heat. Add batter to form two small pancakes. Cook for 3 – 4 minutes per side, flipping carefully, until golden brown. Then plate and set aside.

Cook sausage patty according to package instructions, either in the microwave or in a skillet sprayed with nonstick spray. Top one pancake with the cheese slice, followed by the sausage patty. Set aside.

Re-spray the skillet and return to medium heat. Pour in egg substitute and allow it to spread out evenly — do not scramble. Once mostly cooked through, flip and allow it to finish cooking. Gently fold it in half once, and then in half again. Place over the cheese-topped sausage patty, and finish it all off with the remaining pancake. If you like, dunk your ChickGriddle in some syrup. Yum time!

MAKES 1 SERVING

Serving Size: 1 breakfast sandwich (entire recipe)
Calories: 210
Fat: 5g
Sodium: 834mg
Carbs: 20g
Fiber: 2.5g
Sugars: 2g
Protein: 22.5g

POINTS® value 4*

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5 Point Black Bean Chili

by Ida · 0 comments

Weigh in days are a real dinner challenge for our family.  Our meeting is at 6:30 and our kids head to bed at 9:30, so eating super late is pretty tough for them.  In order to get a hot meal before the meeting for our kids and a hot meal after the meeting for Mark and myself, we try to do slow cooker meals on Mondays.

This morning, I put on a pot of Black Bean Chili and can’t wait to get home tonight and dig in.  I’m not certain how many servings this recipe actually makes.  It’s a full to-the-brim crock pot though.  I calculated the points based on 10 servings.

Ingredients

46 oz V8 High fiber
1 pound(s) dry black beans
10 oz can Rotel Diced Tomatoes With Jalapenos
14 oz can diced tomatoes with garlic & onion
1 1/2 pound(s) Farmland Nutrition Wise Ground Pork, AHA Certified 97% Fat Free Fresh
1 medium onion(s)
1 Tbsp ground cumin
2 Tbsp chili powder
1 tsp table salt
4 cup(s) water

Instructions

  1. Soak beans overnight. Drain and rinse.
  2. Brown the ground pork or turkey. Drain and rinse thoroughly in hot water to remove as much fat as possible.
  3. Dice the onion.
  4. Put all ingredients in the slow cooker and cook on low for 8 hours.

In this morning’s Weight Watchers newsletter, there was this Recipe Roundup of Chili recipes that you all may also like.

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4 Point Breakfast Bake

by Ida · 0 comments

I just got my new hot-off-the-presses Dottie’s Newsletter from Dottie’s Weight Loss Zone.  She shared a fantastic looking recipe for a Breakfast Bake from the Taste of Home Comfort Food Diet Cookbook.   Let me know how you like it… and if you aren’t already subscribed, Dottie has lots of great info in her newsletter and on the website.  **Dottie’s newsletter says that there are 4 1/2 points per serving in this, but my etools calculator shows 4.  Choose whichever you prefer.**

This recipe serves 6:

Breakfast Bake

♦ 1-1/2 cups egg substitute
♦ 1/2 cup fat-free milk
♦ 3-1/2 cups frozen O’Brien hash brown potatoes, thawed
♦ 1-1/3 cups shredded reduced-fat cheddar cheese, divided
♦ 1/2 cup chopped sweet onion
♦ 4 tablespoons crumbled cooked bacon, divided
♦ 1/2 teaspoon salt
♦ 1/2 teaspoon salt-free seasoning blend
♦ 1/4 teaspoon chili powder
♦ 4 green onions, chopped

In a large bowl, whisk together the egg substitute and milk.  Stir in the hash-browns, 1 cup cheese, onion, 2 tbsp bacon, salt, seasoning blend and the chili powder.  Pour into an 8″ square baking dish coated with cooking spray.

Bake at 350 degrees for 45-50 minutes or until a knife inserted near the center comes out clean.  Sprinkle the remaining cheese and bacon on top and bake 3-5 minutes longer or until the cheese is melted. After removing from the oven, sprinkle with green onions and let stand for 5 minutes.

Per serving: 219 Calories, 17g Protein, 6g Fat, 4g Saturated Fat, 25g Carbohydrate, 682mg Sodium, 22mg Cholesterol, 3g Dietary Fiber

—Howard Rogers, El Paso —Taste of Home Comfort Food Diet Cookbook

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6 Point Recipe – Morrocan Mushroom Cap for One

by Ida · 0 comments

I receive a great magazine titled Today’s Diet & Nutrition.  They recently went “digital only”, but my most recent paper issue had this recipe for Moroccan Mushroom Caps.  I’ve modified the original recipe from a 4 serving to a 1 serving recipe.  I hope you love it!

Ingredients:

1 portobello mushroom cap, stemmed
1 1/2 tsp vegetable oil
1/4 tsp ground cumin
1/8 tsp paprika
1/8 tsp ground turmeric
1/4 tsp ground cinnamon
4 medium grape tomatoes
1/8 cup(s) cooked garbanzo beans
1/8 cup(s) golden raisins
1/8 tsp table salt
1/2 cup(s) cooked brown rice

Directions:

  • Preheat oven to 350 degrees
  • With a spoon, remove the spores from the mushroom cap and wipe it clean with a damp paper towel or cloth
  • In a medium skillet, heat 3/4 tsp of oil over medium heat and saute the mushroom cap for 2 minutes on each side.
  • Remove mushroom from the skillet and set aside.
  • In the skillet, add the remaining oil and heat on medium.  Add the cumin, paprika, and turmeric and saute for one minute.
  • Add the cinnamon, diced tomato, chickpeas, and raisins and saute for 2 minutes more.
  • Add the salt and rice and stir to combine.
  • Place the mushroom cap in a shallow baking dish.
  • Fill the cavity with the mixture and bake for 10 minutes or until heated through.
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5 Point Slow Cooker Chicken Tortilla Soup

by Ida · 0 comments

I found a fabulous recipe for Slow Cooker Chicken Tortilla Soup just sitting in my inbox this morning and had to share it with all of you.  As always, I put all of the ingredients in my eTools Recipe Builder and was thrilled to find that it was only 5 points per serving.  I left the green diamonds in to show how many of the ingredients are filling foods.

This recipe serves 8

Ingredients

1 pound(s) cooked chicken breast, Shredded
15 oz peeled whole tomatoes, mashed
10 oz canned enchilada sauce
1 medium onion(s), chopped
4 oz diced green chiles
2 clove(s) garlic clove(s), minced
2 cup(s) water
14 1/2 oz fat-free chicken broth
1 tsp ground cumin
1 tsp chili powder
1 tsp table salt
1/4 tsp black pepper
1 bay leaf
10 oz frozen corn kernels
1 Tbsp cilantro
7 medium corn tortilla(s)
1 Tbsp olive oil

Instructions

Place chicken, tomatoes, enchilada sauce, onion, green chiles, and garlic into a slow cooker. Pour in water and chicken broth, and season with cumin, chili powder, salt, pepper, and bay leaf. Stir in corn and cilantro. Cover, and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours.
Preheat oven to 400 degrees F (200 degrees C).
Lightly brush both sides of tortillas with oil. Cut tortillas into strips, then spread on a baking sheet.
Bake in preheated oven until crisp, about 10 to 15 minutes. To serve, sprinkle tortilla strips over soup.

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3 Point Morning Glory Muffins

by Ida · 0 comments

This recipe is #2 on AllRecipes.com’s Top 20 Healthy Breakfast Recipes.  The ingredients make my mouth water, and 246 user reviews giving a Five Star Rating can’t be wrong!   Behold… Morning Glory Muffins, only 3 points each.

Recipe makes 18 Muffins:

Ingredients

  • 1 1/2 cups all-purpose flour
  • 1/2 cup whole wheat flour
  • 1 1/4 cups white sugar
  • 1 tablespoon ground cinnamon
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 cups grated carrots
  • 1 apple – peeled, cored, and chopped
  • 1 cup raisins
  • 1 egg
  • 2 egg whites
  • 3/4 cup apple sauce
  • 1 tablespoon vanilla extract
  • 2 tablespoons chopped walnuts
  • 2 tablespoons toasted wheat germ

Directions

  1. Preheat oven to 375 degrees F (190 degrees C). Lightly oil 18 muffin cups, or coat with nonstick cooking spray.
  2. In a medium bowl, whisk together eggs, egg whites, apple sauce, and vanilla.
  3. In a large bowl, stir together flours, sugar, cinnamon, baking powder, baking soda and salt. Stir in carrots, apples and raisins. Stir in apple butter mixture until just moistened. Spoon the batter into the prepared muffin cups, filling them about 3/4 full.
  4. In a small bowl, combine walnuts and wheat germ; sprinkle over the muffin tops.
  5. Bake at 375 degrees F (190 degrees C) for 15 to 20 minutes, or until the tops are golden and spring back when lightly pressed.
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0 Point Weight Watchers Soup

by Ida · 0 comments

When I mention to people that I attend Weight Watchers, they ask if I’ve tried the 0 Point Soup.  I LOVE LOVE LOVE vegetable soup, so I suspect that this one is going to be a staple around my house.  The 0 Point Soup has been around the world and back, and the recipe has been switched up a bajillion times, I think.

Here is the OFFICIAL Weight Watchers Zero Points Vegetable Soup recipe.  I’m including links to several other versions at the bottom of the page.  Enjoy!

Ingredients

  • 2 medium garlic clove(s), minced
  • 1 medium onion(s), diced
  • 2 medium carrot(s), diced
  • 1 medium sweet red pepper(s), diced
  • 1 medium stalk(s) celery, diced
  • 2 small zucchini, diced
  • 2 cup(s) green cabbage, shredded
  • 2 cup(s) Swiss chard, chopped
  • 2 cup(s) cauliflower, small florets
  • 2 cup(s) broccoli, small florets
  • 2 tsp thyme, fresh, chopped
  • 6 cup(s) vegetable broth
  • 2 Tbsp parsley, or chives, fresh, chopped
  • 1/2 tsp table salt, or to taste
  • 1/4 tsp black pepper, or to taste
  • 2 Tbsp fresh lemon juice, optional
Instructions
  1. Put garlic, vegetables, thyme and broth into a large soup pot. Cover and bring to a boil over high heat; reduce heat to low and simmer, partly covered, about 10 minutes.
  2. Stir in parsley or chives; season to taste with salt, pepper and lemon juice. Yields about 1 cup per serving.

Other Zero Points Soup Recipes

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1 Point Italian Turkey Sausage

by Ida · 0 comments

During my big Once a Month Cooking foray last month, I found this fantastic recipe for Italian Turkey Sausage.  It’s 1 point per patty, if you do 16 patties per pound.  :) Thanks for the reminder, Jan!  Let me know how you like it!

Ingredients

  • 1 pound lean ground turkey
  • 2 teaspoons garlic powder
  • 1 1/2 teaspoons fennel seed, crushed
  • 1 1/2 teaspoons sugar
  • 1 teaspoon salt
  • 1 teaspoon dried oregano
  • 1/2 teaspoon pepper

Directions

  1. In a bowl, combine the turkey, garlic powder, fennel seed, sugar, salt, oregano and pepper.
  2. Cover and refrigerate for at least 8 hours or overnight.
  3. Shape into 16 patties.
  4. Cook in a nonstick skillet coated with nonstick cooking spray for about 3 minutes on each side or until a meat thermometer reads 165 degrees F.
  5. Or crumble turkey into a nonstick skillet coated with nonstick cooking spray.
  6. Cook and stir for about 4 minutes or until meat is no longer pink.
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