**Quick Succotash **
1/2 cup water
10 ounce package thawed lima beans
10 ounce package thawed corn
3/4 cup diced green bell pepper
1/2 tsp salt
1/4 tsp dried summer savory
2 cups diced seeded peeled tomatoes
Bring water to boil, and add beans. Cook uncovered for 5 minutes. Then add in the corn, bell pepper and salt, and cook 5 more minutes, stirring occasionally. Remove from heat and add in tomatoes.
Serves 5
143 cal, 0.5g fat, 4g fiber 2 Points
**Basil Mashed Potatoes **
2 1/2 cups peeled cubed baking potatoes
3 Tbsp skim milk
2 Tbsp FF plain yogurt
1/4 tsp salt
1/8 tsp ground white pepper
1 1/2 Tbsp minced fresh basil
Put potatoes in a saucepan and cover with water. Boil potatoes for 15 minutes. Drain the water, and return potatoes to the pan. Beat with a mixer at medium speed until smooth. Add milk, yogurt, salt and pepper and beat well. Add in the basil.
Serves 6
68 cal, 0.1g fat, 1.3g fiber 1 Point
Crisp Apple & Cranberry Salad
3 red delicious apples (or firm pears) unpeeled, cored, and cut into chunks
8 ounce carton lemon LF yogurt
1/3 cup finely chopped celery
1/2 cup dried cranberries
2 Tbsp chopped walnuts (I omitted these)
1/8 tsp salt
1/4 tsp pepper
Combine all ingredients and mix well until fruit is coated.
Serves 6
159 cal, 2.6g fat, 6.5g fiber 2 Points
**Zucchini Salsa Frittata **
1 1/2 cup egg substitute
1/2 cup salsa
1 tsp chili powder
1/4 tsp pepper
1/8 tsp salt
Cooking spray
1 cup diced zucchini
1/2 cup chopped red bell pepper
1/4 cup sliced green onions
1/2 cup thawed corn
1/4 cup + 2 Tbsp shredded pepper jack cheese
Combine first 5 ingredients in a bowl and stir well, then set aside. Spray a large skillet with cooking spray and heat over medium heat. Sautee zucchini, bell pepper and green onions for about 5 minutes. Add corn. Pour egg mixture over veggies, cover, and reduce heat to medium low. Cook for about 15 minutes, or until egg mixture is set. Sprinkle cheese on top, and broil in the skillet (wrap handle in foil) for 2 minutes, or until the cheese has melted. Serve immediately. (I also used extra salsa as a garnish on top)
Serves 4
121 cal, 3.6g fat, 1.9g fiber 2 Points
**Kielbasa, Onion & Potato Scallop **
1 package turkey kielbasa, scored
2 cups boiling water
2 Tbsp butter or margarine
2/3 cup skim milk
6 medium green onions, diced
1 package (5.25 ounce) scalloped potatoes (any flavor)
Preheat oven to 400. Mix potatoes, sauce mix, boiling water, butter and milk in a baking dish. Stir in the onions. Put kielbasa on top of all of this. Bake for 30-35 minutes until potatoes are tender. Let stand 2-3 minutes before serving (allows the potato sauce to thicken a bit).
Serves 4
4 Points (no nutrition info available)
**Vegetable Curry Stew **
4 carrots chopped
15 ounce can chickpeas, drained and rinsed
1/2 lb green beans cut into 1 inch lengths
2 small potatoes, peeled & chopped
2 Tbsp pearl barley
2 tsp curry powder
2 garlic cloves, minced
1 tsp ground coriander
1/4 tsp salt
1/8 tsp cinnamon
1 3/4 c vegetable or chicken broth
14.5 ounce can diced tomatoes
Mix everything but the diced tomatoes in a slow cooker. Cover and cook on high setting for about four or five hours. Stir in the tomatoes after turning off the cooker. Cover and let stand for a few minutes.
8 servings
124 cal, 1g fat, 6g fiber = 1 Point
**Caribbean-Style Roast Turkey Breast **
2 Tbsp jerk seasoning
2 Tbsp honey
2 Tbsp soy sauce
1 Tbsp olive oil
1 3/4 lb skinless, boneless turkey breast
Combine everything in a ziploc bag and marinate in the refrigerator for about 3 hours (turn bag occasionally). Heat oven to 450. Place turkey on wire rack in center of roasting pan and cook until temperature inside meat is 160 (40-45 min). Let stand 10 minutes before cutting.
6 servings
150 cal, 2g fat, 0g fiber = 3 Points
(I play around with this marinade a bit, and sometimes add some minced garlic and lemon or lime juice)
**Quick Posole **
1 onion chopped
30 ounce can hominy rinsed & drained
28 ounce can chopped tomatoes drained
1 pound chicken breast pieces
1 1/2 cup water
3/4 cup tomatillo sauce/salsa verde
1/2 tsp pepper
Cook onions for 3 minutes in a large pot coated with cooking spray. Add hominy, tomatoes, chicken, water and tomatillo sauce. Bring to a boil, reduce heat and simmer (covered) for about 15 minutes (stir frequently). Add pepper and simmer for about 5 more minutes, and mixture should slightly thicken.
6 servings
190 cal, 3g fat, 4g fiber = 3 Points
**Mexicali Slaw **
In a big bowl combine one package coleslaw mix (16 ounces), 2 cups of sliced jicama, 4 ounce can of diced chiles (drained), 1/2 cup of fat-free ranch and 1/3 cup of chopped cilantro.
8 servings
No info available except that it’s 0 Points
Greek Cottage Fries
1 1/2 pound unpeeled baking potatoes cut into strips or wedges
2-3 tsp olive oil (I’ve omitted oil and used olive oil flavored cooking spray)
1 tsp crushed fresh garlic
3/4 tsp dried rosemary
1/4 tsp salt
Place potato pieces in a bowl and drizzle with olive oil. Mix in seasonings so that everything is nicely coated. Arrange potatoes on a baking sheet coated with cooking spray. Bake at 400 for 20 minutes, turn the potatoes and bake 10 more minutes.
4 servings
167 cal, 2.4g fat, 3.1g fiber = 3 Points
This is a great one to improvise with. I’ve used garlic powder, curry powder, paprika, cumin, whatever herbs and spices I feel like tasting. You could use Spike, jerk seasoning, whatever floats your boat.
**Tomato Dill Soup **
2 14.5 ounce cans crushed tomatoes
2 1/2 cups vegetable or chicken broth
1 cup chopped onion
1/4 cup chopped celery
2 tsp crushed garlic
2 tsp dried thyme
2 tsp light brown sugar
1/2 tsp dried dill
1/8 tsp black pepper
1 tsp dill for garnish
Place all ingredients except garnish in a pot and bring to a boil over high heat. Reduce heat, cover and simmer for 30 minutes (stir every once in a while). Transfer portions of the soup into a blender and process until smooth. Return soup to the heat for a few minutes to reheat it. Serve with the garnish on top if desired.
5 servings
54 cal, 0.4g fat, 3.5g fiber = 0 Points
