Recipes

[rabernet]

Slow Cooker Wild Rice Soup (3 Points)

1/2 Cup Wild Rice – dry
1/2 Cup Shredded Carrot
3 Cans Fat-free Chicken Broth
1 Pound Boneless Skinless Chicken Breast Halves -- cut in 1" pieces
1/2 Cup Chopped Celery -- approx. 1 stalk
1/2 Cup Chopped Onion -- approx. 1 medium onion
8 Ounces Spinach Leaves, Whole
1 Cup Fat-free Sour Cream
1/2 Cup Flour

Stir together all ingredients except spinach, sour cream and flour in slow cooker. Cover; cook on LOW for 10-12 hrs. or until chicken and rice are tender. Just before serving, stir together sour cream and flour in small bowl until smooth. Increase heat to HIGH. Add the spinach and slowly stir sour cream mixture into hot soup mixture, stirring constantly. Cook, stirring occasionally, until soup is thickened and creamy (6 to 10 min.).

Yield:"8 Cups" Per serving: 165 Calories (kcal); 1g Total Fat; 22g Protein; 20g Carbohydrate; 36mg Cholesterol; 272mg Sodium

[rabernet]

Sunday Italian Vegetable Soup (3 Points)

1/2 cup Dry navy beans
Water
4 cups Chicken broth
3/4 cup Carrot -- sliced, peeled
1/2 cup Potato -- sliced with peel
1 tablespoon Corn oil
1/2 cup Onion -- sliced
2 cups canned Italian tomatoes -- undrained
2 cups Cabbage -- sliced thinly
1 cup Zucchini -- sliced
1/2 cup Celery -- sliced
1/2 cup canned chickpeas -- (garbanzo beans)- drained canned
1/2 cup Rotini or other pasta -- uncooked
1 tablespoon fresh parsley -- finely minced fresh
2 teaspoons Dried basil -- crumbled
1/4 teaspoon Salt
1/4 teaspoon Ground pepper -- freshly

Cover navy beans with water in a large pot. Over medium heat, bring just to the boiling point. Remove pan from heat, cover, and let stand for 1 hour. Drain. Add chicken broth, carrot, and potato. Cover and cook over medium heat until vegetables are almost tender, about 35 minutes. Heat oil in a small skillet and sauté onion until tender. Add onion and all remaining ingredients
to soup pot. Cook 15 minutes or until pasta is cooked. Serve hot.

Per Serving: 212 Calories; 4g Fat; 11g Protein; 34g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 862mg Sodium. WW Points = 3

[rabernet]

Tomato-Tortilla Soup
Makes 6 servings

4 cups crushed tomatoes
1 1/4 cups vegetable broth
2 med. onions, finely chopped
3 cloves garlic, minced
2 dried cayenne peppers, minced, or 2 tsp. crushed red pepper flakes
1 tbs. dried parsley
6 corn tortillas, cut into 3/4" strips
1 cup (4 oz.) shredded Monterey Jack cheese

Combine first 6 ingredients in the slow cooker. Cover and cook on LOW 7-9 hrs. or on HIGH 3 1/2 to 5 hrs. Place the tortillas on the baking sheet, and mix them with the olive oil spray. Broil them until they're crisp and golden, about 5 min.

Divide the soup among 6 bowls, and top each serving with tortilla strips and cheese.

Per serving: 210 cal , 6.6 g fat , 3.7 g sat fat , 17 mg chol , 421mg sod, 3.7 g fib Points: 4.5

[rabernet]

White Bean and Green Chile Pepper Soup (4 Points)

30 ounces great northern beans, canned -- (2 - 15 oz. cans) rinsed and drained
1 cup finely chopped yellow onion
4 1/2 ounces diced green chiles -- (1 can)
1 teaspoon ground cumin – divided
1/2 teaspoon garlic powder
14 1/2 ounces fat-free chicken broth -- (1 can)
1/4 cup chopped fresh cilantro leaves
1 tablespoon extra virgin olive oil
1/3 cup sour cream – optional

Combine beans, onion, chilies, 1/2 teaspoon cumin and garlic powder in slow cooker. Cook on LOW 8 hours or on HIGH 4 hours. Stir in cilantro, olive oil and remaining 1/2 teaspoon cumin. Garnish with sour cream, if desired. Makes 5 servings.

Per Serving: 280 Calories; 7g Fat; 17g Protein; 42g Carbohydrate; 9g Dietary Fiber; 7mg Cholesterol; 222mg Sodium.

[ed4281]

Lemon Roasted Asparagus
1 lb Asparagus trimmed
2 lemons 1 sliced 1 juiced
2 tbs olive oil
1 ½ tsp sea salt
1 tsp cracked black pepper
Combine the lemon juice, olive oil, s&p in a bowel
Pour the mixture over the asparagus and toss (coat each piece evenly)
Place on a baking sheet and layer the lemon slices on top
Roast in the oven @ 400 degrees for 20 minutes or until slightly blackened.

This same mixture also works great on salmon or halibut just rub it on the fish, place the lemon slices on top and wrap in a foil packed. Bake at 400 degrees
I have done this with talpia and other lower fat fish and it still comes out great.

[rabernet]

I LOVE Asparagus - and your recipe sounds really yummy!

[rabernet]

Are you sick of my recipes now? LOL - I have a TON more - aren't you excited??

Here's one that isn't really a recipe, but it was low fat and filling and I really, really enjoyed it and think I should make it this weekend for lunch. It was just a creation from Robin's twisted brain - but I love it!

Take a small dinner plate (vs. the large one) and spread about a 1/4 to 1/3 cup of fat free re-fried beans on the bottom. Take some taco seasoning (dry) and sprinkle on top of that. Nuke long enough to warm the re-fried beans.

Top with shredded lettuce, tomatoes, onions, etc. Top that with a dollop or two of Salsa and Daisy Light Sour Cream.

OMG - it is YUMMY!!!!

[rabernet]

Quick 2 Point snack idea.

I really need to get back on Weight Watchers - it really is easy. But anyway - this was a favorite snack and pick-me up.

I'd take a single fajita sized tortilla (Kroger brand for me) and I'd put single slice of lowfat Kraft Pepperjack Cheese on the tortilla and fold in half (which I can't find any more - but Kroger makes a knock off - your store might too).

Lightly spray a warmed up skillet with PAM (not Provent A Mite! LOL) and then brown on both sides or until the cheese comes oozing out and you can't stand it any longer.

If it's 2 points, then it's not much more than 100 calories.

You can also just nuke it if you're in a hurry and don't worry about browning it in a skillet.

[JLC]

Are you sick of my recipes now? LOL - I have a TON more - aren't you excited??!

LOL...they're awesome! If you keep this up, we'll have to make a sub-forum just for recipes! I can't wait to try a bunch of these! (And the refried beans thingy sounds great...I can probably do that for lunch today!!)

Lightly spray a warmed up skillet with PAM (not Provent A Mite! LOL)

[ed4281]

LOL...they're awesome! If you keep this up, we'll have to make a sub-forum just for recipes! I can't wait to try a bunch of these! (And the refried beans thingy sounds great...I can probably do that for lunch today!!)

I think a sub forum would be awesome I love to cook and get ideas from other people.