Recipes

[rabernet]

Baked Onions with Feta


4 medium Vidalia onions
Olive oil-flavored cooking spray
1/2 cup low sodium chicken broth
1/2 cup crumbled feta cheese (2 ounces)
1/4 cup dry breadcrumbs
1/8 teaspoon dried thyme
1 Dash black pepper

1. Preheat oven to 450°.

2. Peel onions, leaving root ends intact. Trim top third of each onion; reserve for another use.

3. Arrange onions, cut sides down, in an 8-inch square baking pan coated with cooking spray; add chicken broth.

4. Cover pan with foil; bake at 450° for 30 minutes.

5. Uncover and bake an additional 30 minutes.

6. Carefully turn onions over with a spatula; bake an additional 30 minutes or until onions are soft and liquid has almost evaporated. Remove from oven.

7. Preheat broiler.

8. Combine feta, breadcrumbs, thyme, and pepper; stir with a fork until well blended. Gently pat cheese mixture evenly onto cut sides of onions. Broil onions until cheese mixture begins to brown (about 1 minute).


Per Serving (excluding unknown items): 123 Calories; 5g Fat (32.4% calories from fat); 6g Protein; 15g Carbohydrate; 2g Dietary Fiber; 17mg Cholesterol; 335mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat.

[rabernet]

Baked Barley


1/2 cup sunflower seeds
3 shallots, peeled and minced
1 onion
1 leek, well cleaned and thinly sliced
1 tablespoon extra virgin olive oil
1/2 pound mushrooms, sliced
3 celery stalks, chopped
1 cup barley
1 tablespoon dried thyme
1 tablespoon dried rosemary
1 tablespoon dried marjoram
2 tablespoons tamari soy sauce
3 cups vegetable stock, boiled



1. Preheat oven to 350. Toast sunflower seeds in oven for about 7 min, or lightly browned.

2. In a large skillet, saute onions, shallots and leek in olive oil for 5 min. over med. heat. Add remaining ingrediants except vegetable broth, and continue sauteing for 5 more minutes, stirring frequently.

3. Add the vegetable stock or water to the barley mix, bring to a boil and transfer to a casserole dish. Bake covered for 1 1/4 hours.


Per Serving (excluding unknown items): 239 Calories; 8g Fat (30.3% calories from fat); 9g Protein; 35g Carbohydrate; 7g Dietary Fiber; 1mg Cholesterol; 882mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat.

[rabernet]

2 Point Meatloaf Muffins

1 pound ground turkey
2 large egg whites
1 package stuffing, Stove Top w/ seasoning package
1 cup hot water
1 medium onion, finely chopped
1/2 cup green bell pepper, finely chopped
1/4 cup ketchup
1 tablespoon worcestershire sauce
1 tablespoon garlic powder
1 Each Salt, to taste
1 each pepper, to taste

1. put stovetop stuffing mix and seasoning packet in medium bowl and pour hot water over it. stir with spoon to mix and set aside.

2. Put all the other ingredients in a large bowl and mix well, then add stuffing mixture and mix all together,(may have to use hands to mix).

3. Put into a 12 cup muffin tin that is sprayed with pam, fill almost to top. Bake in preheated 350 degree oven for 30 - 35 minutes or until done. Let stand 5 minutes then remove one at a time to serving plate.

Per Serving (excluding unknown items): 104 Calories; 5g Fat (40.2% calories from fat); 8g Protein; 7g Carbohydrate; 1g Dietary Fiber; 30mg Cholesterol; 386mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Comments from the person I copied this from:

1 can tomato soup
1/4 cup loose brown sugar
I mix these in a sauce pan on top of the stove letting them heat and blend flavors 5 minutes before meatloaf is done then when I put them on the serving plate I top each one with 2 tablespoons of the sauce..Add 1 point for the sauce which will make them 3 points a piece... These freeze well and reheat in the microwave well and they make good low point sandwiches with reduced calorie bread and reduced mayo and lettuce ...I always make two batches when I make them one to eat and one batch to freeze..The topping is what set it off..I serve this alot with the recipe for low fat Kentucky Fried Chicken Coleslaw..I will post that recipe here for you too. I hope you enjo

[rabernet]

Kentucky Fried Chicken Cole Slaw

2 cups fat free miracle whip
1/4 cup sugar
8 cups cabbage, finely minced
1/4 cup carrot, finely chopped
2 tablespoons onion, minced


1. Combine Miracle Whip with sugar in a large bowl. Mix well with electric beater until sugar is dissolved.


2. Add cabbage, carrot, and onion, and toss well. Be sure cabbage and carrot are chopped into very small pieces, about the size of rice

3. Cover and chill for at least two hours before serving.
Serves 8.


Per Serving (excluding unknown items): 49 Calories; trace Fat (4.2% calories from fat); 1g Protein; 12g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 18mg Sodium. Exchanges: 1 Vegetable; 1/2 Other Carbohydrates.

It doesn't get much easier than this. If you like the taste of KFC Cole Slaw, but don't like the 10.5 grams of fat per 3/4 cup serving, you're going to love this recipe. Using fat free Miracle Whip and sugar you can make a guiltless dressing to recreate the taste of the world's most famous cole slaw. The most work you'll do on this one is chopping the cabbage, carrot and onion into tiny, rice-size bits. That's an important step, if you want the texture of the original. Plus, the chopping action may help burn off what little calories you consume eating this fat free conversion of a fast food favorite.

1 point per serving

[rabernet]

Apple Pita Pie


1 each apple
1/4 teaspoon cinnamon
1 packet sweetener
1 ounce pita
1 teaspoon fat-free margarine


In small bowel, mix apple cinnamon and sweetener. Slice open pita bread and stuff with apple mix. Drop margarine in several small pieces into pita. Wrap pita in foil. Bake at 350º for 20 minutes.

Per Serving (excluding unknown items): 182 Calories; 1g Fat (4.4% calories from fat); 3g Protein; 39g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 186mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.

[rabernet]

Banderos Burritos Verde

cooking spray
1 medium onion, finely chopped
1 can creamy chicken Verde, Campbell's
1 pound chicken breast, no skin, no bone, R-T-C, shredded (R-T-C = Ready to cook)
4 fat free flour Tortillas
1/2 cup shredded monterey jack cheese

1. Heat cooking spray in skillet. Add onion and cook until tender.

2. Add soup and chicken and heat through

3. Spoon chicken mixture down center of each tortilla. Top with 2 tbsp. cheese. Fold sides over filing; fold up ends to enclose

Per Serving (excluding unknown items): 352 Calories; 13g Fat (34.0% calories from fat); 33g Protein; 25g Carbohydrate; 4g Dietary Fiber; 91mg Cholesterol; 907mg Sodium. Exchanges: 4 Lean Meat; 1/2 Vegetable; 1/2 Fat.

[rabernet]

Pineapple Fluff


8 ounces cool whip Fat Free
20 ounces crushed pineapple in juice
1 package fat free sugar free pudding, Pistachio Flavor


Mix dry pudding mix with drained crushed pineapples. Fold in thawed Cool Whip - Fat Free

Per Serving (excluding unknown items): 118 Calories; trace Fat (0.5% calories from fat); trace Protein; 24g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 72mg Sodium. Exchanges: 1/2 Fruit.

[rabernet]

Cabbage Roll Soup (4 Points)

1 pound ground round
3 1/2 cups water
2 cups coarsely chopped green cabbage
1 cup sliced carrot
1/2 cup sliced celery
1/2 cup chopped onion
1/2 teaspoon dried dill
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon pepper
3 cans beef consommé -- undiluted--10.5 ounces per can
2 cans diced tomatoes -- undrained--14.5 ounces per can
1/2 cup uncooked converted rice

Brown meat in a nonstick skillet over medium-high heat; drain well. Place meat in a 4-quart electric slow cooker; stir in water and next 10 ingredients. Cover; cook on low-heat for 8 hours. Increase heat setting to high; stir in rice. Cover and cook an additional 30 minutes or until rice is
tender.
Yield: 10 servings (serving size: 1 1/3 cups). Per serving: Calories 178; protein 14.9 g; fat 5.8 g; carbohydrates 17.3 g; fiber 2.2 g; cholesterol 46 mg; iron 2.4 mg; sodium 776 mg; calcium 48 mg.

[rabernet]

Cheaters Chicken Caccitore (5.5 Points)

6 skinless, boneless chicken breast halves
1 (28 ounce) jar spaghetti sauce
2 green bell pepper, seeded and cubed
8 ounces fresh mushrooms, sliced
1 onion, finely diced
2 tablespoons minced garlic

Put the chicken in the slow cooker. Top with the spaghetti sauce, green bell peppers, mushrooms, onion and garlic. Cook on low for 7 to 9 hours. Serve!

Yield: 5 Servings

Calories 283, Protein 37g, Total Fat 5g, Sodium 742mg, Cholesterol 82mg, Carbohydrates 21g, Fiber 4g

[rabernet]

Chicken Wings in Honey Sauce – 2.9 Points

3 pounds chicken wings -- about 16 wings
Salt and pepper -- to taste
2 cups honey
1 cup low sodium soy sauce
1/2 cup ketchup
1/4 cup oil
Sesame seeds -- optional

Rinse chicken and pat dry. Cut off and discard wing tips. Cut each wing at joint to make two sections. Place wing parts on broiler pan. Broil 4 to 5 inches from heat 20 minutes, 10 minutes a side or until chicken is brown. Transfer chicken to Crock-Pot Slow Cooker. For sauce, combine honey, soy sauce, ketchup, oil and garlic in bowl. Pour over chicken wings. Cover and cook on Low 4 to 5 hours or on High 2 to 2 1/2 hours. Garnish with sesame seeds, if desired.
Per serving: 124 Calories; 5g Total Fat; 4g Protein; 17g Carbohydrate; 16mg Cholesterol; 322mg Sodium