CLComp 1201-1600

Baked Spaghetti
Source: foodnetwork.com (with revisions)

HU: 6 per serving
Servings: 9
Posted by mclass
October 22, 2003
Ingredients:
2 cups diced tomatoes canned
2 cups tomato sauce
1 cup water
1/2 cup diced onion
1/2 cup diced green bell pepper
2 cloves garlic chopped
1/4 cup fresh parsley chopped
1 1/2 teaspoons Italian seasoning
salt & pepper to taste
1 1/2 teaspoons sugar (I used Splenda)
2 small bay leaves
1 1/2 pounds ground beef, 93% lean
8 ounces angel hair pasta uncooked
1 cup reduced fat cheddar cheese grated
1 cup reduced fat Monterey Jack cheese grated
Instructions:
Preheat the oven to 350 degrees F.
In a stockpot, combine the tomatoes, tomato sauce, water, onions, peppers,
garlic, parsley, seasoning mixtures, sugar, and bay leaves.
Bring to a boil over high heat, and then reduce the heat and let simmer, covered, for
1 hour.
Crumble the ground beef in a large skillet.
Cook over medium-high heat until fully cooked, with no pink color remaining.
Drain the fat from the meat, and then add the ground beef to the stockpot.
Simmer for 20 more minutes.
Cook the pasta according to the package directions.
Cover the bottom of a 13 by 9 by 2-inch pan with sauce.
Add a layer of pasta and then a little less than 1/2 of each cheese; repeat the layers,
ending with the sauce.
Bake in the oven for 30 minutes.
Top the casserole with the remaining cheese, return it to the oven, and continue to cook
until the cheese is melted and bubbly, about 5 more minutes.
Cut into squares before serving.
Per Serving: 297 Calories; 8g Fat; 2g Dietary Fiber
Page 177
Moo Goo Gai Pan
Healthy Units: 4 per serving
Yield: 4
Posted by: sandythecur(Carol)
Posted on: October 23, 2003
Source: WW Take Out Tonight
Comments: I serve with 1/3 c. steamed brown rice per serving.
INGREDIENTS:
- 1 pound skinless boneless chicken breast, cut in 1" pieces
- 2 tablespoons cornstarch
- 1/2 cup chicken broth
- 2 tablespoons soy sauce
- 1 teaspoon dark sesame oil (DON'T substitute for this if you can help it; it really makes
the flavor)
- 2 teaspoons Canola oil
- 1 tablespoon fresh ginger, peeled and minced
- 8 ounces fresh mushrooms, sliced
- 1/4 pound fresh snow peas, trimmed and sliced
- 1 red bell pepper, seeded and sliced
- 3 scallions, cut in 1" pieces
Instructions
1. Combine chicken with 1 T. of cornstarch in a medium bowl; toss well to coat and set
aside. Combine the remaining 1 T. cornstarch, broth, soy sauce, and sesame oil in a
small bowl; set aside.
2. Heat a nonstick wok or large deep skillet over medium-high heat until a drop of water
sizzles. Swirl in the oil, and then add the chicken. Stir-fry until lightly browned, 2-3
minutes.
3. Add the ginger and stir-fry until fragrant, about 30 seconds. Add the mushrooms,
snow peas, bell pepper, and scallions; stir-fry until crisp-tender, 3-4 minutes.
4. Add the broth mixture and cook, stirring constantly, until the mixture boil and thickens,
and the chicken is just cooked through, 1-2 minutes.
Nutritionals (from MasterCook 7.0)

Per Serving (excluding unknown items): 220 Calories; 5g Fat (21.4% calories from fat);
30g Protein; 12g Carbohydrate; 2g Dietary Fiber; 66mg Cholesterol; 445mg Sodium
Page 178
Sweet and Sour Chicken
Yield: 4 servings
Posted by: sandythecur (Carol)
Comments: This was originally a Sweet and Sour Pork Recipe. I am not a big fan of
pork, so I subbed chicken and really liked it. I have also played with the points on
occasion by putting in less chicken and more veggies -- the snow peas in this are great!
Ingredients
- 1 pound skinless boneless chicken breast, cubed
- 2 tablespoons cornstarch, divided
- 1/3 cup water
- 1/4 cup rice vinegar
- 1/4 cup sugar
- 3 tablespoons ketchup
- 2 tablespoons soy sauce
- 1 tablespoon Canola oil
- 1 tablespoon fresh ginger, peeled and minced
- 2 cloves garlic, minced
- 1 green bell pepper, seeded and chopped
- 8 ounces canned pineapple chunks, drained
Instructions
1. Combine chicken with 1 T. cornstarch in a medium bowl; toss well to coat and set
aside.
2. Combine the remaining cornstarch, water, vinegar, sugar, ketchup, and soy sauce in
a small bowl; set aside.
3. Heat a nonstick wok or large deep skillet over medium-high heat until a drop of water
sizzles. Swirl in the oil, and then add the chicken. Stir-fry until almost cooked through, 2-
3 minutes.
4. Add the ginger and garlic. Stir-fry until fragrant, about 30 seconds. Add the bell
pepper and pineapple; stir-fry until crisp-tender, about 3 minutes.
5. Add the vinegar mixture and cook, stirring constantly, until the mixture boils and
thickens and the pork is just cooked through, 1-2 minutes.
Nutritionals (from MasterCook 7.0)

27g Protein; 32g Carbohydrate; 1g Dietary Fiber; 66mg Cholesterol; 510mg Sodium.
Page 179
Sweet and Sour Red Cabbage
Yield: 6 servings
Posted by: CateWms (Cate)
Source: Internet and Cate
1 Strip Bacon
1 Medium red cabbage -- shredded
1 Medium Onion -- Chopped
1/2 Cup chicken stock
1/3 Cup balsamic vinegar
2 Tablespoons All-Purpose Flour
2 Tablespoons Brown Sugar
1/2 teaspoon Salt
1/8 Teaspoon Pepper
1/2 teaspoon Garlic Powder -- or to taste
1/2 Teaspoon Worcestershire sauce
Shred cabbage into 1/4" (approx.) strips. Add water to a large pot, add cabbage and boil
until cabbage is crisp-tender (about 10 minutes); drain and set aside.
In a large nonstick skillet cook bacon until crisp. Remove bacon; set aside. Saute onion
in drippings over medium heat until tender (about 7 minutes). Add flour and mix well.
Cook, stirring constantly, for about a minute to allow flour to cook.
Add chicken stock, vinegar, brown sugar, salt, pepper and Worcestershire sauce. Cook
and stir until thickened and glossy. Add cabbage; crumble bacon into pan. Stir, and
serve warm.
Can make ahead to let flavors blend. Reheat in microwave.
Exchanges: 0 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates.
NOTES: When you drain the red cabbage, save the cooking water (it will be dark
purple) to use in a science experiment with the kids. The purple cooking water is a pH
indicator solution. Add a tablespoon of white vinegar to a half glass of water, and then
drip in some of the cabbage water. The solution will turn pink in the presence of the
acidic vinegar. Add 1 tablespoon of baking soda to a glass of water to create a basic
environment, and then add cabbage solution. The water will turn blue!
Page 180
Apricot-Hoisin Pork Chops
Source: Cooking Light (Website)
Serving 4 servings (1 pork chop, 2 T sauce per serving)
Healthy Units: 6
Posted by: joan borsten
Date: October 23, 2003
INGREDIENTS:
1/2 cup fat-free, less-sodium chicken broth
1/2 cup apricot preserves
1 tablespoon Hoisin sauce
2 teaspoons dark sesame oil
4 (4-ounce) boneless center-cut loin pork chops (about 1/2 inch thick)
1/4 teaspoon salt
1/4 teaspoon black pepper
INSTRUCTIONS:
1. Combine broth, preserves, and Hoisin in a medium bowl, stirring with a whisk.
2. Heat sesame oil in a large skillet over medium-high heat.
Sprinkle pork chops with salt and pepper.
Add pork to pan; cook 2 minutes on each side or until browned.
Add broth mixture; bring to a boil, and cook until sauce is reduced to 1/2 cup (about 8
minutes).
Note: Serve with snow peas or broccoli.
NUTRITIONAL INFO: CALORIES 446 (24 percent from fat); FAT 12g (sat 3.8g, mono
5.2g, poly 1.8g); PROTEIN 25.8g; CARB 58.4g; FIBER 2.4g; CHOL 59mg; IRON 1.4mg;
SODIUM 505mg; CALC 42mg.
Note: The actual name of the recipe is apricot-Hoisin pork chops with somen, but I
eliminated the somen, as I prefer to use couscous.
Page 181
Donna's Salsa
Source: Heloise's base
Posted by: Donna Mo
Date: Oct. 23, 2003
Ingredients:
3 jalapeno peppers
1 small onion
1 small garlic clove
1 teaspoon cilantro (sometimes called fresh coriander or Chinese parsley)
Salt and pepper to taste
2 teaspoons lime juice
1 large can whole tomatoes
Instructions:
-For Chunky-type salsa, finely chop onion, garlic, cilantro and jalapeno peppers. You
may want to remove the seeds from the jalapeno peppers before chopping them,
because they more seeds, the hotter the sauce! Mix together and add the tomatoes,
limejuice, salt and pepper.
-Mix well until the tomatoes are partially liquefied but lumpy.
-For smoother salsa, one of my secretaries puts all the ingredients in a blender and
blends the salsa into a smooth consistency.
-Keep salsa in the refrigerator for two to three hours before service so all the ingredients
DONNA'S VERSION
Add to Heloise's base:
3 medium Serrano peppers
-Pierce the skins of 2 jalapenos and 2 serranos. Place on a piece of foil, and broil (in the
top of the oven) the peppers until the skin is brown to almost charred. You will have to
turn the peppers to roast them on all sides. Either use plastic gloves or baggies over
your hands and split the roasted peppers. Remove most of the seeds. Put the skin of
the peppers with the char into a bowl of a small food processor or hand held blender.
Split the remaining 1 fresh jalapeno and 1 fresh Serrano and remove the seeds. Again
be careful to avoid getting the peppers oil on your hands because it can really burn your
eyes or skin. Put into the chopping bowl with other roasted peppers. Add some of the
tomatoes and blend to a fairly fine consistency.
-Increase amounts of:
Juice of l whole lime
1-2 tablespoons fresh cilantro
-Omit black ground black pepper
**Add to taste:
Ground cumin (1/4 to ½ teaspoon)
Ground red pepper (1/4 to ½ teaspoon)
Ground chili pepper (1 teaspoon)
Page 182
McCormick Mexican Seasoning
Texas Gunpowder (ground dried jalapeno pepper)
Tabasco sauce
-Start by chopping the onion, garlic and fresh cilantro in the bowl of the hand held
processor.
-In a large mixing bowl use the long blender blade of the hand held unit. Process
tomatoes to texture/consistency you like. Add the blended peppers, limejuice, onion and
cilantro mixture, and dried seasonings. Be careful with the salt as there will be salt on
the chips for dipping but salt is needed to smooth the acid of the tomatoes and
limejuice.
-Each time you make this, you can vary it. I am thinking of trying roasted garlic
sometime. Recipe is easy to double, too. Just use more tomatoes and a larger onion.
This keeps in the refrigerator for up to two weeks.
**Note: Add to taste any and all of the items mentioned below. It can get hot and spicy
and hotter yet so it is a taste thing. Just go easy at first as the dried spices seem to
strengthen once the whole mixture mellows/ages for a few hours.
Page 183
Baked Pasta with Sausage, Tomatoes and Cheese
Source: Cooking Light, Nov 2003
Yield: 8 servings (1 1/2 c per serving)
Healthy Units: 9
Posted by: Bawstinn32 (Maria)
October 24, 2003
Note: Quick and Easy recipe
Comments: I used 2 cups of the Kraft Italian Blend since fresh mozzarella was
extremely expensive here. I counted it as 8 points with the change since it was on the
line between 8 and 9 and MasterCook does not account for the fat poured out when
cooked. It was easy to put together and tasty. I cooked the sausage mixture a little
longer; I didn't want the tomatoes to taste acidic.
1 pound ziti
1 pound Hot Italian turkey sausage
1 cup onion -- chopped
2 whole garlic cloves -- minced
1 tablespoon tomato paste
1/4 teaspoon salt
28 ounces chopped tomatoes
1/4 cup basil, fresh -- chopped
1 cup fresh mozzarella, grated
1 cup Parmesan Cheese, grated
Preheat oven to 350.
Cook pasta according to package directions, omitting salt and fat. Drain the pasta and
set aside.
Remove casings from sausage. Cook sausage, onion and garlic in a large nonstick
skillet over medium heat until browned, stirring to crumble. Add
the tomato paste, salt, pepper and tomatoes and bring to a boil. Cover, reduce heat and
simmer 10 minutes, stirring occasionally.
Combine cooked pasta, sausage mixture and basil. Place half the pasta mixture in a 4-
quart casserole coated with cooking spray. Top with half the
cheese. Repeat layers. Bake at 350 for 25 minutes or until bubbly.
Yield: 8 servings (1 1/2 cups per serving)
Per Serving (excluding unknown items): 413 Calories; 12g Fat (27.3% calories
from fat); 23g Protein; 51g Carbohydrate; 3g Dietary Fiber; 51mg Cholesterol;
742mg Sodium. Exchanges: 3 Grain (Starch); 1 Vegetable; 0 Fat.
Page 184
Buffalo Chicken with Blue Cheese Fondue
Source: CL Website
HU: 7
Servings: 8
Posted by sharpeimommy
10/24/03
Notes: I think you could have about twice as much chicken and still not use all of the
fondue.
Ingredients:
4 (4-ounce) skinned, boned chicken breast halves
Cooking spray
1/4 cup bottled wing sauce (such as Crystal), divided
2 cups green beans, trimmed (about 8 ounces)
2 cups (3 x 1/2-inch) carrot sticks
2 cups (3-inch) celery sticks
2 cups red bell pepper strips
12 ounces French bread, toasted and cut into 1-inch cubes
Fondue:
2 cups (8 ounces) crumbled blue cheese
1 tablespoon cornstarch
1 cup dry white wine
2/3 cup 1% low-fat milk
1 (8-ounce) block fat-free cream cheese, softened
1. Preheat oven to 400 degrees.
2. To prepare dippers, place each chicken breast half between 2 sheets of heavy-duty
plastic wrap, and flatten to a 1/2-inch thickness using a meat mallet or rolling pin. Place
the chicken on a baking sheet coated with cooking spray. Brush with 2 tablespoons
wing sauce. Bake at 400 degrees for 5 minutes. Turn chicken over, and brush with 2
tablespoons wing sauce. Bake an additional 5 minutes or until done. Cut chicken into 1-
inch pieces.
3. Cook the beans in boiling water for 1 minute or until crisp-tender; drain. Rinse with
cold water; drain well. Place beans on a platter with carrot, celery, bell pepper, and
bread; set aside.
4. To prepare the fondue, combine the blue cheese and the cornstarch in a large
saucepan. Stir in wine, milk, and cream cheese. Bring to a boil over medium heat; cook
for 1 minute, stirring constantly. Reduce heat to medium-low; cook 8 minutes or until
mixture is smooth, stirring frequently. Pour into a fondue pot. Keep warm over low
flame. Serve with dippers.
CALORIES 352 (27% from fat); FAT 10.5g (sat 5.9g, mono 3g, poly 0.8g); PROTEIN
28.7g; CARB 34.1g; FIBER 3.3g; CHOL 60mg; IRON 2.5mg; SODIUM 991mg; CALC
Page 185
319mg
Cranberry Quick Bread with Raisins and Hazelnuts

Healthy Units: 3
Posted by: Bawstinn32(Maria)
October 26, 2003
The batter is a pale tan, but the finished bread is a rich golden brown. The fruit in this
easy quick bread helps it stay moist. You can use walnuts in place of the hazelnuts.
1 1/3 cups all-purpose flour

2/3 cup whole wheat flour
1 cup sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
3/4 cup apple juice
3 tablespoons vegetable oil
1 teaspoon grated orange rind
1 large egg
1 1/3 cups chopped fresh cranberries
1/3 cup golden raisins
1/4 cup chopped hazelnuts
Cooking spray
1. Preheat oven to 350°.
2. Lightly spoon flours into dry measuring cups, level with a knife. Combine flours and
next 4 ingredients (flours through salt) in a large bowl; make a well in center of mixture.
Combine juice, oil, rind, and egg; add to flour mixture, stirring just until moist. Fold in
cranberries, raisins, and hazelnuts.
3. Spoon batter into a 9 x 5—inch loaf pan coated with cooking spray. Bake at 350° for
50 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes
in pan on a wire rack; remove from pan. Cool on wire rack.
Yield: 16 servings (serving size: 1 slice). CALORIES 162 (23% from fat); FAT 4.2g (sat
O.Bg, mono 1.6g, poly 1.8g); PROTEIN 2.6g; CARB 29.6g; FIBER 1.6g; CHOL 13mg;
IRON I mg; SODIUM 112mg; CALC 27mg
Page 186
Apple Bread with Streusel Topping
Source: Bon Apetit
Healthy Units: 3
Yield: 32 servings (2 loaves)
October 26, 2003
The original recipe called for 1 cup of oil, so I substituted some drained applesauce.
Draining the applesauce helps to make sure the bread is not "too wet." The almond
flavor is very strong; if you do not care for almond, I suggest replacing it with vanilla.
4 cups apples
4 large eggs
1/4 cup vegetable oil
3/4 cup applesauce -- drained
2 teas vanilla extract
1 teas almond extract
2 teas baking soda
2 teas salt
2 teas cinnamon
3 cups all-purpose flour
2 cups sugar
Topping:
3/4 cup all-purpose flour
1/4 cup sugar
2 teas cinnamon
6 tablespoons butter
Preheat oven to 350 degrees. Lightly grease two 9x5 loaf pans and set aside.
Peel, core, and cut the apples up in good size chunks, about 1 inch in size.
In a large bowl, beat the eggs with an electric mixer until fluffy. Add the oil and beat until
combined. Add the vanilla, almond extract, baking soda, salt, and cinnamon. Beat until
thoroughly mixed.
Next add the flour and sugar and mix on low just to blend. Turn mixer to high and beat
until mixture is smooth. The batter will be very thick.
Fold in the chopped apples, mixing by hand so the apples do not get too broken up.
Divide the mixture between the two pans. Since the batter is so thick, it is easiest to
spoon the batter into the pans.
To prepare the topping, combine flour, sugar, and cinnamon in a small bowl. Cut the
butter into the mixture with a fork or pastry blender until moist and crumbly. Sprinkle
equal amounts of topping on each loaf.
Bake for about 1 hour. Remove from the oven and place on a cooling rack. Let cool for
5 minutes before removing from the pans.
2g Protein; 28g Carbohydrate; 1g Dietary Fiber
Page 187
Pork with Apricot Sauce
Source: 5 Ingredient 15 Minute Recipes from Oxmoor House
Healthy Units (WW Points): 6
Servings: 2
Posted by: Dibranchia
Date: 10/26/03
Notes: I cooked 4 chops, and instead of broiling them, I browned them in a skillet and
added a can of Kern's apricot nectar (11.75 oz or something) and simmered until done. I
also added some fresh ginger and garlic. When I added the cornstarch, I also added a
touch of sesame oil and some soy sauce too. I served them with mashed sweet
potatoes and some steamed cauliflower and broccoli florets with leftover hollandaise
sauce. Tofu chocolate pudding was dessert.
Ingredients:
2 (4 oz each) lean, boneless pork loin chops
1/4 tsp freshly ground pepper
vegetable cooking spray
2 green onions, chopped
2/3 c apricot nectar
1/2 tsp beef-flavored bouillon granules
2 Tbsp water
2 tsp cornstarch
Instructions:
Sprinkle chops with pepper. Place on rack of a broiler pan coated with cooking spray.
Broil 5 1/2 inches from heat (with electric oven door partially opened) 5 minutes on each
side or to desired degree of doneness.
Meanwhile, coat a medium skillet with cooking spray; place over medium-high heat until
hot. Add onions, and cook 1 minute or until tender, stirring often. Add apricot nectar and
bouillon granules.
Combine water and cornstarch; add to skillet. Bring to a boil; reduce heat, and cook,
stirring constantly, 1 minute or until thickened. Spoon apricot mixture over chops.
Per serving (without my changes): calories 268, fat 11.2 g, protein 24.2 g carb 16.6,
fiber 1.2 g, cholesterol 74 mg, sod 476 mg
Exchanges per serving: 3 lean meat, 1 fruit
Page 188
Christine's Apple Torte
Source: 2001 Cooking Light Annual
HU: 5.9 (as originally written - see below for changes)
Servings: 10
Posted by DebMj1
October 27, 2003
Notes: I made some substitutions to the recipe, and omitted the walnuts for the family's
benefit. The changes and omission bring the points down to 4.5 per slice. If you use the
fat-free cream cheese, which I might try next time, along with the other changes and
omitting the nuts, the points drop to 3.6 per slice.
INGREDIENTS
Crust:
1/2 cup sugar
1/4 cup butter or stick margarine, softened (I used Corman's Light Butter)
4 teaspoons water
1/4 teaspoon vanilla extract
1 cup all-purpose flour
Cooking spray
Filling:
1/4 cup sugar (I used Splenda here)
1 (8-ounce) block fat-free cream cheese (I actually used lowfat cream cheese)
1 large egg
4 cups diced peeled Rome apple (about 1-1/2 pounds) (I used Rome as indicated but
think it would be better with Cortland or McIntosh)
1/2 cup sugar (I cut this to 1/3 cup)
1/2 teaspoon ground cinnamon
1/2 cup coarsely chopped walnuts (I omitted these)
Cinnamon sticks (optional)
INSTRUCTIONS
-Preheat oven to 450°F.
-To prepare the crust, beat the first 4 ingredients with a mixer at medium speed until
well-blended. Lightly spoon flour into a dry measuring cup, and level with a knife. Add
the flour to the sugar mixture, beating at medium-low speed until mixture is well
blended. Press the crust into the bottom and 3/4 inch up the sides of a 9-inch
springform pan coated with cooking spray.
-To prepare the filling, beat 1/4 cup sugar, 1/2 teaspoon vanilla, the cream cheese, and
egg at low speed until smooth. Pour cream cheese mixture into prepared crust.
Combine apple, 1/2 cup sugar, and ground cinnamon in a bowl. Spread the apple
mixture evenly over cream cheese mixture; sprinkle with nuts.
-Bake at 450°F for 10 minutes. Reduce oven temperature to 400°F (do not remove torte
from oven); bake an additional 25 minutes or until lightly browned and filling is set. Cool
on a wire rack. Garnish with cinnamon sticks, if desired.
Page 189
NUTRITIONAL INFO (original recipe) calories: 275 carbohydrates: 42.8 g cholesterol:
39 fat: 9 g sodium: 190 mg protein: 6.8 g calcium: 77 mg iron: 0.9 mg fiber: 1.6 g
Field Salad with Warm Soy Dressing
Source: 1997 Cooking Light Annual
HU: 1.1
Servings: 8 (about 2 cups each)
Posted by DebMj1
October 27, 2003
INGREDIENTS
2 (5-ounce) bags gourmet salad greens (about 16 cups)
1 cup red bell pepper strips
1 cup diagonally sliced snow peas
1/3 cup diagonally sliced green onions
2 tablespoons pine nuts, toasted
Dressing:
1/4 cup low-sodium soy sauce
3 tablespoons apple juice
2 tablespoons rice vinegar
1 tablespoon mirin (sweet rice wine)
1 tablespoon dark sesame oil
1 teaspoon minced peeled fresh ginger
1 garlic clove, minced
INSTRUCTIONS
Combine first 5 ingredients in a large bowl.
Combine soy sauce and remaining ingredients in a microwave-safe bowl.
Microwave at high 90 seconds, and stir well.
Pour dressing over salad, tossing gently to coat.
NUTRITIONAL INFO
calories: 52 carbohydrates: 4.3 g cholesterol: 0 fat: 3.2 g sodium: 199 mg protein: 1.8 g
calcium: 13 mg iron: 1 mg fiber: 1.1 g
Page 190
Baked Spaghetti Florentine
Source: Cooking Light Board
Healthy Units: 9
Servings: 8
Posted by: Kate
October 27, 2003
INGREDIENTS:
12 ounces spaghetti
15 ounces ricotta cheese, part skim milk
2 cups skim milk
3/4 cup Parmesan cheese
1 large egg
1 1/2 teaspoons garlic -- crushed
1/2 teaspoon coarsely ground pepper
1 pinch ground nutmeg
10 ounces frozen chopped spinach -- thawed and drained
2 cups mozzarella cheese, part skim milk
8 slices turkey bacon -- cooked, drained, and crumbled
INSTRUCTIONS:
Cook the spaghetti al dente, drain, and return to the pot.
Combine the ricotta, milk, 1/2 cup of the Parmesan, egg, garlic, pepper, and nutmeg in a
large bowl and stir with a wire whisk to mix well.
Add the ricotta mixture to the spaghetti and toss well.
Add the spinach, mozzarella, and bacon and toss again.
Coat a 13x9 pan with spray and spread the spaghetti mixture evenly in the pan.
Sprinkle the remaining 1/4 cup parmesan over the top and then spray the top lightly with
cooking spray.
Bake uncovered at 350 for 30 minutes or until the edges are bubbly and the top is lightly
browned. Remove the dish from the oven and let sit 10 minutes. Cut into squares.
Nutritional information: 418 Calories; 15g Fat (33.5% calories from fat); 28g Protein; 41g
Carbohydrate; 2g Dietary Fiber; 74mg Cholesterol; 607mg Sodium. Exchanges: 2 Grain
(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1 Fat.
Page 191
Halloween Green Bean Salad
Source: Cooking Light October 1998

Healthy Units: 1
Servings: 8
Posted by: Kate
October 27, 2003
INGREDIENTS:
Vinaigrette:
1/4 cup orange juice
1/4 cup white wine vinegar
2 tablespoons water
2 teaspoons vegetable oil
1 teaspoon prepared horseradish
1 teaspoon honey
1 teaspoon Dijon mustard
Salad:
1-1/2 pounds green beans, trimmed
1 cup vertically sliced red onion
1 cup orange slices
1 cup seedless red grapes, halved
INSTRUCTIONS:
To prepare vinaigrette, combine first 8 ingredients in a jar; cover tightly, and shake
vigorously. Chill.
To prepare salad, steam green beans, covered, 3 minutes or until tender, and chill.
Combine green beans, onion slices, orange slices, and grape halves in a large bowl.
Drizzle vinaigrette over salad, tossing gently to coat.
NUTRITIONAL INFO:
calories: 68 carbohydrates: 13.6 g cholesterol: 0 mg fat: 1.4 g sodium: 26 mg protein:
2.1 g calcium: 46 mg iron: 1 mg fiber: 3.2 g
YIELD:
8 servings (serving size: 1 cup)
Page 192
Creamed Scallops, Corn, and Tomatoes
Source: CL Website
Healthy Units: 6
Servings: 4
Posted by: andygrammy(Claudia)
October 27. 2003
*****QUICK AND EASY****
Creamed Scallops, Corn and Tomatoes
Comments: A great last minute meal. I usually have these ingredients on hand. Subbed
ff half-and-half for the same points as whole milk, and used shallots instead of green
onions. Served over pasta. CL recommends serving alongside garlic mashed potatoes,
but I think you need pasta or rice for the yummy sauce. I added a sprinkling of minced
parsley and grated Parmesan at the end.
INGREDIENTS:
1 tablespoon margarine
1 cup sliced green onions
1-1/2 pounds bay scallops
2 tablespoons all-purpose flour
1 teaspoon dried basil
1/2 teaspoon salt
1/2 teaspoon dried thyme
Dash to 1/4 teaspoon ground red pepper
1-1/2 cups frozen whole-kernel corn, thawed
1/2 cup whole milk
1 (14-1/2-ounce) can diced tomatoes, drained
INSTRUCTIONS:
Melt margarine over medium-high heat in a large nonstick skillet. Add green onions and
scallops; sauté 3 minutes. Add flour, basil, salt, thyme, and red pepper, stirring until
blended. Stir in corn, milk, and tomatoes; bring to a boil, and cook 2 minutes or until
slightly thick, stirring constantly.
NUTRITIONAL INFO:
calories: 301 carbohydrates: 30.7 g cholesterol: 60 mg fat: 5.8 g sodium: 797 mg
protein: 33.5 g calcium: 220 mg iron: 7.8 mg fiber: 3.5 g
YIELD: 4 servings (serving size: 1-1/4 cups)
Page 193
Cranberry-Apple Relish
Source: 2002 Annual
Posted by Debmj1(Deb)
10/28/03
Comments from softy: Was very happy that Deb found this recipe and posted it for her,
as it is an excellent recipe!
1 1/2 c. chopped peeled Granny Smith apple (about 1/2 pound)

1 c. packed brown sugar
1/2 c. white grape juice
1 tsp. ground ginger
1 tsp. ground cinnamon
12 oz. fresh cranberries
Combine all ingredients in a medium saucepan. Bring to a boil; reduce heat and simmer
until thick (about 15 minutes), stirring occasionally. Cool completely. Yield 16 servings (3
tbsp. each).
75 calories, .1 gm. fat, 1.2 gms. fiber, 19.3 gms. Carbs and 16 mg. Calcium
Page 194
Green Chile-Chicken Casserole
CL Nov. 2003, p. 206 (Corrections made by Jill H.)
HUs: 5 per my changes (7 per original)
Servings: 12 (about 3/4 c each)
Posted by Julie
Date: 10/29/03
Comments: Very good. Next time, I'll add more chiles (it has just a very mild spice to it
as written) and I deleted one layer of corn tortillas, more because I was afraid I wouldn't
have enough sauce if I did it as written than because of the Points, but that deletion plus
using 2% cheese instead of full-fat dropped the Points from 7 to 5, according to Recipe
Builder. I am posting with my changes.
INGREDIENTS:
1 1/3 c. fat-free, less-sodium chicken broth
1 c. canned chopped greenchiles, drained
1 c. chopped onion
1 c. fat-free sour cream
3/4 t. salt
1/2 t. ground cumin
1/2 t. freshly ground black pepper
2 (10.5 oz.) cans condensed 98% fat-free cream of chicken soup
Cooking spray
24 (6-inch) corn tortillas
4 c. shredded cooked chicken breast (about 1 lb.)
2 cups (8 oz) finely shredded 2% sharp cheddar cheese
INSTRUCTIONS:
1. Preheat oven to 350.
2. Combine the first 9 ingredients in a large saucepan, stirring with a whisk. Bring to a
boil, stirring constantly. Remove from heat.
3. Layer as follows: soup mixture, 6 tortillas, 1/3 of the chicken, 1/2 c. cheese, soup
mixture, 6 tortillas, 1/3 of the chicken, 1/2 c. cheese, soup mixture, 6 tortillas, 1/3 of the
chicken, 1/2 c. cheese soup mixture, 6 tortillas, 1/2 c. cheese, soup mixture
Jill H. comments: Hope this helps! They didn't write their layering properly--only calling
for 2 layers and using 12 tortillas even though they site 24 in the ingredients. At least,
that is the way I read it. I used the picture and ingredients list as a guide and came up
with the layers above. This worked for me! (I halved the recipe though, and made it in
an 8x8 pan)
Nutritional information: Calories (from original, calls for 24 tortillas and regular cheese):
335 (29% from fat; fat 10.8g (sat 5.9g, mono 2.7g, poly 1.2g); protein 23.9g; carb 34.3g;
fiber 3.2g; chol 66mg; iron 1.5mg; sodium 693 mg; calc 270mg.
Page 195
Grilled Korean-Style Short Ribs
Source: Epicurious Website – Bon Appetit July 2002
Serving: 8
Healthy Units: 4
posted by: Joan Borsten
October 29, 2003
Bon Appétit Notes: In a Korean home or restaurant, grilled ribs (kalbi kui) would be
accompanied by the spicy pickled cabbage called kimchi. It is available in the
refrigerated foods section of some supermarkets and at Korean and Asian markets. For
the ribs, have the butcher cut the flanken across the bones into 1/3- to 1/2-inch-thick
pieces. Begin marinating the ribs one day ahead. What to drink: Asian lager.
INGREDIENTS
1 cup soy sauce
1/2 cup mirin (sweet Japanese rice wine) or sweet Sherry
1/2 cup (packed) dark brown sugar
1/4 cup unseasoned rice vinegar
1/4 cup oriental sesame oil
1/4 cup minced garlic (about 15 cloves)
2 large green onions, chopped
5 pounds Korean-style short ribs (beef chuck flanken, cut 1/3 to 1/2 inch thick across
bones; about 20 pieces)
INSTRUCTIONS:
Combine first 7 ingredients in medium bowl; whisk to blend well.
Pour into heavy jumbo resealable plastic bag.
Add ribs; seal bag.
Turn bag over several times to coat ribs evenly.
Refrigerate overnight, turning bag occasionally.
Prepare barbecue (medium-high heat).
Drain ribs; discard marinade.
Working in batches, grill ribs until browned and cooked to medium-rare, about 3 minutes
per side.
Mound ribs on platter; surround with chopped spinach and serve.
Page 196
Hot & Sour Shrimp Soup
Source: Joan C via California culinary show
Healthy Units: 2
Servings: 5
Posted By: Zephyr1
Date posted: 10/30/03
Comments: This is a fantastic 5 minute soup. It uses pantry staples and has so many
variations. Next time I will use some fresh spinach at the end along with the scallions. I
used chile and garlic pure in place of the pepper and I used crab that was leftover.
Cannot wait to try it with shrimp.
Ingredients
4 cups homemade chicken stock
1 1/2 tablespoons cornstarch
1 3/4 teaspoons black pepper, or more to taste
-- freshly ground (I use Asian red hot paste) Make it
has hot as you personally like.
1/4 cup rice vinegar
2 teaspoons soy sauce
1 teaspoon sesame oil
1 large carrot, julienned -- cut into
2" strips
5 medium green onions -- cut diagonally
6 ounces tiny (bay) shrimp or crabmeat
Instructions:
1. Heat chicken stock in a saucepan over medium heat.
2. Combine cornstarch and pepper in a small bowl.

Whisk in vinegar, soy sauce, and sesame oil.
3. Pour cornstarch mixture into hot chicken stock,

whisking to blend. Bring mixture to a boil; boil 1
minute. Remove from heat.
4. Stir carrots into broth and simmer for about 3

minutes.
5. Stir green onions and shrimp into soup. Remove from

heat. Adjust flavors to taste.
Page 197
Black Bean and Chorizo Chili
Cooking Light Website (March, 2003)
Serves: 12 (serving size: 1 cup)
Points: 6
Posted by: Jill H. (jillyh)
10/30/03
COMMENTS: The smoky chipotle chiles and Spanish Chorizo sausage combine to give
this chili a kick.
INGREDIENTS:
1 (7-ounce) can chipotle chiles in adobo sauce
Cooking spray
2 1/2 cups chopped onion, divided
1 1/2 cups chopped green bell pepper
1 1/2 cups chopped red bell pepper
5 garlic cloves, minced
3 links Spanish Chorizo sausage, diced (about 6 1/2 ounces) (I used half regular
Chorizo and half chicken Chorizo from Whole Foods)
1 1/2 tablespoons chili powder
1 tablespoon ground cumin
1 1/2 teaspoons dried oregano
1 tablespoon fresh lime juice
3 (15-ounce) cans black beans, drained
3 (14-ounce) cans whole peeled tomatoes, undrained and chopped
1 (8 1/2-ounce) can no-salt-added whole-kernel corn, drained
1 1/2 ounces semisweet chocolate, chopped
3/4 teaspoon salt
3/4 cup fat-free sour cream
Baked tortilla chips (optional)
INSTRUCTIONS:
1. Remove 2 chiles from can; finely chop, reserving remaining chiles and sauce for
another use.
2. Heat a large Dutch oven coated with cooking spray over medium-high heat. Add
chiles, 13/4 cups onion, bell peppers, garlic, and Chorizo; sauté 5 minutes or until
tender. Add chili powder and next 7 ingredients (chili powder through corn), stirring to
combine. Bring to a boil. Reduce heat, and simmer, covered, 30 minutes, stirring
occasionally. Remove from heat; stir in chocolate, salt, and black pepper.
3. Ladle 1 cup chili into each of 12 bowls. Top each serving with 1 tablespoon sour
cream and 1 tablespoon onion. Serve with tortilla chips.
NUTRITIONAL INFO:
CALORIES 311 (24 percent from fat); FAT 8. 4g (sat 3. 2g, mono 3. 4g, poly 1g);
Page 198
PROTEIN 16. 5g; CARB 43. 9g; FIBER 12. 9g; CHOL 13mg; IRON 4. 1mg; SODIUM
888mg; CALC 95mg
Chocolate Chip Muffins
Source: My stepsister
Healthy Units: 3
Servings: 12
Posted by: LissaR
October 30, 2003
2 cups RF Bisquick
1/3 cup sugar
1 egg white
2/3 cup skim milk
2 Tbsp unsweetened applesauce
1/2 cup mini chocolate chips
Combine all ingredients until well-mixed. Spoon into 12 lined muffin tins. Bake at 400 for
13-18 minutes.
Page 199
Cream of Green Chile Soup
Source: modified from El Paso Chile Company Texas Border Cookbook
HU: 3 for 2 cups or 2 for 1 ½ cups
Servings: 4
Posted by Beckyplay
Date: 10/29/03
Ingredients:
6 Green Chiles -- roasted, peeled and chopped
1 tablespoon olive oil
2 cups onion -- chopped
1 clove garlic -- minced
½ teaspoon oregano
2 bay leaves
4 cups fat-free chicken broth
1 pound potatoes -- peeled and cubed
½ teaspoon salt
½ teaspoon freshly ground pepper
½ cup skim milk
In a 4 quart saucepan over low heat, sauté the onions, garlic, oregano and
bay leaves in olive oil. Cook, covered, stirring once or twice, for 10
minutes. Stir in the chicken broth, potatoes, salt and pepper and bring
to a boil. Lower the heat and simmer, partially covered, stirring once
or twice, until the potatoes are very tender, about 25 minutes.
Cool the soup slightly and then force it through the medium blade of a
food mill (or discard the bay leaves and puree it in a food processor).
Return the soup to the pan, stir in the green chiles, and set over medium
heat. Bring to a simmer and cook, uncovered, stirring occasionally, until
the soup has thickened, about 15 minutes. Stir in the milk and adjust the
seasoning.
Ladle the soup into wide bowls and top with cheese and strips of toasted
corn tortillas. HU not calculated with cheese and tortillas.
Page 200
Whole-Wheat Pizza Dough
HU: 2
Servings: 8 or ¼ of 2 whole pizza’s
Posted by Beckyplay
Date: 10/29/03
Ingredients:
SPONGE
2 teaspoons active dry yeast
¼ cup water -- lukewarm
¼ cup all-purpose flour
PIZZA DOUGH
½ cup skim milk
½ cup whole wheat flour
¼ teaspoon salt
To prepare the sponge, in large bowl, sprinkle yeast evenly over lukewarm
water; when yeast appears wet, add 1/4 cup all-purpose flour and stir hard
to make a sponge: cover loosely and set aside at room temperature for 40
minutes.
Stir milk into the sponge. In medium bowl combine all-purpose flour,
whole-wheat flour and the salt. Mix well; add flour mixture to the sponge
and stir to mix.
Sprinkle work surface with 1 tablespoon reserved flour; turn dough out
onto prepared work surface and knead until it becomes elastic and
resilient, about 10-12 minutes.
Spray a large bowl with nonstick cooking spray. Place dough in bowl;
cover loosely with plastic wrap or a damp towel and let rise in a warm,
draft-free place until dough doubles in volume, about 45-60 minutes.
Punch down dough and roll into a circle about 14" in diameter; place on
14" pizza pan or large baking sheet.
Arrange the toppings of your choice on crust and bake at 500 degrees for
10 minutes.
Note: You can create endless pizza variations with this delicious dough. Try the tomato
basil or pesto topping. You can also add mushrooms and olives, feta cheese and
scallions, sliced cooked turkey, cooked shrimp or any combination of your favorites.
Per Serving: 124 Calories; trace Fat (3.3% calories from fat); 4g Protein; 25g
Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 76mg Sodium. Exchanges: 1 1/2
Page 201
Grain (Starch); 0 Lean Meat; 0 Non-Fat Milk; 0 Fat.
Green Chile Caldillo

Source: modified from Epicurious recipe
HU: 5
Servings: 8, but measure to be sure
Posted by Beckyplay
Date: 10/29/03
Ingredients:
16 ounces lean pork tenderloin -- cubed
18 ounces potato -- cubed
2 cups carrots -- sliced
1 cup celery -- chopped
2 cups onion -- chopped
2 cups canned tomatoes -- diced
1 tablespoon chili powder
3 cloves garlic -- minced
salt and pepper -- to taste
Spray large Dutch oven with Pam.

Brown pork loin; add garlic and onion and sauté until soft.
Cover meat with water and bring to a boil.
Turn down to simmer and cook for 10 minutes.
Add tomatoes, celery, chili powder, salt, pepper and chiles.
Simmer until meat is tender - about 1 hour.
Add carrots and potatoes.
Serve when potatoes are cooked through.
Per Serving: 277 Calories; 4g Fat (12.1% calories from fat); 24g Protein; 38g
Carbohydrate; 7g Dietary Fiber; 59mg Cholesterol; 253mg Sodium. Exchanges: 1 1/2
Grain (Starch); 2 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fat.
Page 202
Cocoa Fudge Cookies
2003 Cooking Light Annual and CL Website
HU: 1.7 per cookie
Servings: 24
Posted by DebMj1
October 29, 2003
INGREDIENTS
1/8 teaspoon salt
7 tablespoons unsweetened cocoa
2/3 cup granulated sugar
1/3 cup packed brown sugar
1/3 cup plain low-fat yogurt (I used nonfat)
1 teaspoon vanilla extract
Cooking spray
INSTRUCTIONS
Preheat oven to 350 degrees.
Lightly spoon flour into a dry measuring cup; level with a knife.
Combine flour, soda, and salt; set aside.
Melt butter in a large saucepan over medium heat.
Remove from heat; stir in cocoa powder and sugars (mixture will resemble coarse
sand).
Add yogurt and vanilla, stirring to combine.
Add flour mixture, stirring until moist.
Drop by level tablespoons 2 inches apart onto baking sheets coated with cooking spray.
Bake at 350 degrees for 8 to 10 minutes (I baked for 9 minutes) or until almost set.
Cool on pans 2 to 3 minutes or until firm.
Remove cookies from pans; cool on wire racks.
NUTRITIONAL INFO
calories: 78 carbohydrates: 13.4 g cholesterol: 7 mg fat: 2.7 g sodium: 54 mg protein: 1
g calcium: 12 mg iron: 0.5 mg fiber: 0.5 g
Page 203
Mediterranean Orzo
Source: WW Two's Company
Healthy Units: 3
Serves: 2
Posted by: LissaR
October 30, 2003
2 tablespoons chopped sundried tomatoes

boiling water
1/4 cup diced red pepper
2 tablespoons (or more!) sliced scallions
2 tablespoons chopped kalamata olives
2 tablespoons chopped parsley (never use it)
2 tablespoons water
1 tablespoon red wine vinegar
1/8 tsp salt
1/8-1/4 tsp black pepper
1 cup hot cooked orzo
1. Pour boiling water over sundried tomatoes, let sit for 15 minutes, drain off excess
liquid.
2. In a small skillet coated with cooking spray, sauté red pepper and scallions until
tender (3-4 minutes). Add olives, parsley, and tomatoes, cook for an additional minute.
Add water, vinegar, salt, and pepper, bring to boiling and cook for one minute.
3. Toss pepper mixture with pasta.
Page 204
Pumpkin Dip
HU: 2 pts per 2 Tbls
Source: CL October 2003
Posted by: alk158
NOTES: NOTE: You can easily make this one better than it already is. You can
substitute fat free cream cheese, fake brown sugar, and sugar free maple syrup. I am
sure this will easily put it down at 1 pt for 2 tbls. I also added 1/8 teas. of nutmeg….great
taste!! My friend used the next day as a spread on her bagel...SO good! We used this
as a spread on the Pumpkin Muffins from Nov 03 issue during our supper club;)
¾ cup (6 oz) 1/3 less fat cream cheese

½ cup packed brown sugar
½ cup canned pumpkin
2 teas. Maple syrup
½ teas. Cinnamon
24 apple slices
1. Place first 3 ingredients in a medium bowl and beat with a mixer at medium speed
until well blended. Add syrup and cinnamon, and beat until smooth. Cover and chill 30
minutes
Serves 12
Calories 107 Fat 3.2 Fiber 1.4g
Page 205
Frozen Hot Chocolate
Source: I think it was FC Light and Easy
H.U. 3
Servings: 6 to 7
Posted by: CAROTS(Donna)
October 31, 2003
Prep: 15 minutes
Freeze: at least 8 hours
Note: Need to use unsweetened Dutch process cocoa. "Dutch process" does not refer
to place of origin but to a treatment used to neutralize the cocoa's acidity. Had no clue,
but that's what the recipe says!
1/2 cup Unsweetened Dutch process cocoa

3/4 Cup Sugar
2 3/4 cups Low fat (1%) Milk
1. In a small saucepan, combine cocoa and sugar.

Stir in just enough milk to form a smooth paste.
Stir in all but 2 tablespoons of remaining milk, stirring over low heat until sugar is
completely dissolved.
2. Pour into ice-cube trays, cover well.

Freeze at least 6 hours or overnight. (up to 1 week)
3. Place cubes in food processor bowl fitted with steel blade

Process with remaining 2 tablespoons milk until no lumps remain and mixture is
lightened in color.
Serve in frosted goblets as a spoon drink or cover, and refreeze at least 8 hours. Scoop,
serve frozen.
Enjoy:)
Page 206
Parmesan Polenta with Sausage and Mushrooms
Cooking Light Website
Serves: 5
WW Points: 6
Posted By: Jillyh(Jill H)
10/31/03
INGREDIENTS:
3 (3-ounce) links hot turkey Italian sausage
1 teaspoon olive oil
1/3 cup dry white wine
2 (8-ounce) packages pre-sliced mushrooms
2 tablespoons chopped fresh or 2 teaspoons dried basil
1 (14.5-ounce) can diced tomatoes, drained
4 cups water
1 cup instant Polenta (such as Contadina)
3/4 teaspoon garlic powder
1/2 teaspoon sugar
1/4 teaspoon salt
1/3 cup grated Parmesan cheese
INSTRUCTIONS:
Prep Time: 5 minutes
Cooking Time: 24 minutes
Pierce sausages; cut each diagonally into 1-inch pieces. Heat the oil in a large nonstick
skillet over medium-high heat. Add the sausage; cook 3 minutes or until browned. Add
the wine and mushrooms; cover, reduce heat, and cook 10 minutes. Stir occasionally.
Remove sausage from pan. Cook the mushroom mixture over medium-high heat 5
minutes or until liquid almost evaporates. Stir in the basil and tomatoes; cook 1 minute
or until heated. Return sausage to pan; keep warm.
While sauce is simmering, prepare Polenta. Bring water to a boil in a medium
saucepan; stir in Polenta, garlic powder, sugar, and salt. Reduce heat to low; cook until
thick (about 5 minutes), stirring frequently. Stir in cheese. Serve with sausage mixture.
NUTRITIONAL INFO:
calories: 288 carbohydrates: 35.1 g cholesterol: 58 fat: 9.5 g sodium: 689 mg protein:
18.2 g calcium: 95 mg iron: 2.5 mg fiber: 1.6 g
YIELD:
Yield: 5 servings (serving size: about 3/4 cup sauce and 3/4 cup Polenta).
Page 207
Mexican Pizzas
Source: Top Secret Recipes Treasury 2
Healthy Units: 10
Servings: 4
Posted by: MissVN
Date: October 31, 2003
Notes: Sounds like a lot of points, but they pack a lot of bang for the buck. One will
leave you stuffed. Way less fat than a Taco Bell fast food version (10g as opposed to
32g by the notes in the recipe), and a great way to use up taco meat leftovers. Can
easily be halved for two people, or adapted for a single serving. I used full fat, but using
fat free flour tortillas would bring it down to 7 points per serving. Also, salsa can be used
in place of the taco sauce. Using leaner turkey makes no point difference.
Ingredients
8 flour tortilla(s), 6-inch
8 servings cooking spray (5 one-second sprays per serving)
1 cup fat-free canned refried beans
8 oz Butterball Fresh 97% Fat Free Ground White Turkey
1 1/3 cup shredded reduced-fat Mexican cheese
8 tbsp Taco Bell Home Originals Taco Sauce, Mild
Instructions
1. Preheat the oven to 375 degrees. Brown up your ground turkey and season with a
pre-mixed seasoning blend or your own spices.
2. Take each tortilla and pierce several times with a fork (this will keep the tortillas from
puffing up during baking). Spray each side of the flour tortillas with cooking spray.
3. Place the tortillas on a sheet pan and in the oven. Cook for 10-12 minutes, flipping
once.
4. To assemble pizzas, take one tortilla and smear 1/4 cup of beans (it's easier if the
beans are preheated) and 2 oz of the ground turkey. Top with a second tortilla. Spoon 2
tablespoons of taco sauce on top of tortilla, then top with 1/3 cup cheese. Sprinkle with
green onion and chopped tomato if desired.
5. Place pizzas back in oven for 8-12 minutes until cheese has melted.
Page 208
Curried Couscous Salad with Dried Cranberries
Cooking Light 2002 Annual
HU: 4.6 per serving
Servings: 8
Posted by DebMj1
October 31, 2003
Note: The book says that the flavors will meld as the salad chills. It definitely does need
the time to chill and pull together. Give it at least an hour in the fridge. I added salt and
pepper before serving.
Salad:
1 1/2 cups uncooked couscous (about 1 10-ounce box)
1 cup dried cranberries (about 4 ounces)
1 cup frozen green peas, thawed
1/2 tsp. curry powder
2 cups boiling water
1/4 cup thinly sliced green onions
1/4 cup finely chopped fresh basil
1 15-oz. can chickpeas, rinsed and drained
Dressing:
1/3 cup fresh lemon juice
1 Tbsp. grated orange rind (I omitted this)
2 tbsp. water
1 1/2 tbsp. olive oil (I cut this to 1 Tbsp.)
1 Tbsp. thawed orange juice concentrate (I used 2 tbsp. fresh orange juice instead)
1/2 tsp. salt
1/4 tsp. black pepper
4 garlic cloves, crushed
Instructions:
To prepare salad, combine first 4 ingredients in a large bowl.
Pour 2 cups boiling water over couscous mixture; cover and let stand 5 minutes.
Fluff with a fork; cool.
Stir in onions, basil and chickpeas.
To prepare dressing, combine dressing ingredients in a jar; cover tightly, and shake
vigorously.
Pour over couscous mixture and toss well to combine.
Cover and chill at least 1 hour.
Nutritional information: Each serving has 257 calories, 3.8 gms. fat 4.1 gms. fiber, 47.9
gms. carbs, and 31 mg. calcium.
Page 209
Pesto Lasagna with Spinach and Mushrooms
Cooking Light, Oct. 2003
H.U. = 9
Serves 8
Posted by debincalif(Debbie)
10-31-03
Notes: I made this in the “traditional” way instead of in the crockpot. I just used a
regular-sized lasagna baking dish and baked, covered at 350 degrees. Then I removed
the foil and baked an additional 10 minutes. I made my recipe with the frozen spinach
and it turned out great. This makes huge servings, and could easily be cut into smaller
portions. Very much worth 9 points per serving.
Ingredients:
4 cups torn spinach (or 2-10oz. boxes frozen chopped spinach)
2 cups sliced cremini mushrooms
½ cup commercially-prepared pesto sauce
¾ cup part-skim mozzarella cheese (3 oz.), shredded
¾ cup provolone cheese (3 oz.), shredded
1 carton (15 oz.) fat-free ricotta cheese
1 large egg, slightly beaten
¾ cup Parmesan cheese (3 oz.), freshly grated
1 jar (25.5 oz.) fat-free pasta sauce, tomato-basil flavor
1 can (8 oz.) tomato sauce
1 package (8 oz.) lasagna noodles (12 noodles), no-boil type work well
Directions:
1. Arrange spinach in a vegetable steamer; steam, covered, 3 minutes or until spinach
wilts. Drain, squeeze dry, and coarsely chop. (Alternately, squeeze dry 2 10-oz.
packages frozen chopped spinach.)
2. Combine spinach, mushrooms, and pesto in medium bowl, stirring to combine; set
aside.
3. Combine mozzarella, provolone, ricotta, and beaten egg in a medium bowl, stirring
well to combine. Stir in 1/4 cup of the Parmesan, and set aside.
4. Combine pasta sauce and tomato sauce in a medium bowl; set aside.
5. Spread 1 cup pasta sauce mixture into the bottom of 6-quart oval electric cooker
coated with cooking spray. Arrange 3 noodles over pasta sauce mixture; top with 1 cup
cheese mixture and 1 cup spinach mixture. Arrange 3 noodles over spinach mixture, top
with remaining cheese mixture and remaining spinach mixture. Place remaining 3
noodles over spinach mixture; spread remaining sauce mixture over noodles.
6. Sprinkle with the remaining 1/2 cup Parmesan cheese.
7. Bake covered, for 45 minutes at 350, then an additional 10 min. uncovered.
Page 210
Pecan Parmesan Chicken
Light & Tasty
Healthy Units 5.5
Servings 6
Posted by debincalif (Debbie)
10-31-03
Ingredients:
6 pieces boneless skinless chicken breast halves, flattened to 1/2" thickness
1 1/2 cups soft bread crumbs
1/3 cup Parmesan cheese, grated
1/3 cup pecans, ground
1 teaspoon dried oregano
1/2 teaspoon seasoned salt
1/2 teaspoon dried basil
1/4 teaspoon pepper
2 teaspoons cornstarch
2 egg whites
Instructions:
1. In a shallow bowl, combine the breadcrumbs, Parmesan cheese, pecans, oregano,
salt, basil, and pepper.
2. In another bowl, beat the cornstarch and the egg whites.

Dip chicken into egg white mixture, then coat with crumb mixture.
3. In a large nonstick skillet over medium heat, brown chicken in oil for 3-5 minutes on
each side.
4. Transfer to an ungreased 15-in x 10-in. x 1-in. baking pan.

Bake, uncovered, at 450 degrees for 8-10 minutes or until juices run clear.
Page 211
Baked Risotto with Asparagus, Spinach and Parmesan
HU: 6
Servings: 4
Posted by DebMj1
November 1, 2003
Notes: This made 4 very large servings. You can easily make this 6 side-dish servings
at 4 points each. I did the stove-top cooking in a Dutch oven, then transferred it to a 2-
quart square covered casserole coated with cooking spray to bake it.
1 Tbsp. olive oil

1 cup finely chopped onion
1 cup uncooked Arborio rice
8 cups chopped spinach leaves (about 4 ounces)
2 cups fat-free, low-sodium chicken broth
1/4 tsp. salt
1/4 tsp. ground nutmeg (I omitted this)
1/2 cup (2 ounces) grated fresh Parmesan cheese, divided
1 1/2 cups (1-inch) diagonally sliced asparagus
Preheat oven to 400 F.
Heat oil in a Dutch oven over medium heat. Add onion; cook 4 minutes or until tender.
Add rice; stir well. Stir in spinach, broth, salt and nutmeg. Bring to a simmer; cook 7
minutes. Stir in 1/4 cup cheese.
Cover and bake at 400 F. for 15 minutes. Stir in asparagus; sprinkle with 1/4 cup
cheese. Cover and bake an additional 15 minutes or until liquid is almost absorbed.
Calories 309; Fat 7.6 (sat 2.9 g, mono 3.7 g, poly 0.6g); Protein 12.3 g; Carb 47.6 g;
Fiber 3.7 g; Chol 10 mg; Iron 3.5 mg; Sodium 639 mg; Calc 217 mg.
Page 212
Basic Mashed Potatoes
H.U. – 3 per serving

Serving – 8 servings (3/4 cup each)
Posted by – oduamy1(Amy)
Posted on – November 1, 2003
Source- Cooking Light 2002 Annual pg 313
Amy’s Rating – 4/5
CL Comments: The fun thing about making mashed potatoes is the different ingredients
you can add to them. Chicken broth and sour cream are added here for full-bodied
flavor.
Amy’s Comments: These are what the title says - basic mashed potatoes. If you are
looking for traditional plain old mashed potatoes, these are it! Great creamy texture and
good flavor. I used Yukon golds and put the butter IN not on top like the recipe says.
Ingredients
3 pounds cubed peeled baking potato
1/2 cup 2% reduced-fat milk
3 tablespoons reduced-fat sour cream
1 teaspoon salt
1/4 cup butter, softened
Directions
1) Place potato in a saucepan, and cover with water. Bring to a boil. Reduce heat;
simmer 15 minutes or until tender.
2) Drain and return potato to pan. Add milk and broth; mash to desired consistency.
Cook 2 minutes or until thoroughly heated, stirring constantly. Stir in sour cream, salt,
and pepper. Top with butter.
Nutritional Info
162 calories; 25.4 g carbohydrates; 15 mg cholesterol; 5.4 g fat; 306 mg sodium; 3.7 g
protein; 0 mg calcium; 1 mg iron; 2.2 g fiber
Page 213
Chicken Gravy

Serving – 6 servings (2 1/2 tbsp each)
Posted by – oduamy1 (Amy)
Posted on – November 1, 2003
Source- Cooking Light Website
Quick and Easy - yes!
CL Comments: This is great over mashed potatoes or baked chicken.
Amy’s Comments: Super easy to put together and I just loved it. Not too salty (as I find
many gravies to be). It tastes just like the gravy you get at Boston Market (which I
love!!). Mmmm this is a keeper!
Ingredients
2 tablespoons reduced-calorie stick margarine
1/4 teaspoon poultry seasoning
1/8 teaspoon salt
1/8 teaspoon paprika
1 cup low-salt chicken broth
Directions
Melt margarine in a small saucepan over medium heat; add flour, poultry seasoning,
salt, and paprika, stirring with a whisk. Gradually add broth, stirring until blended. Cook
2 minutes or until thick, stirring constantly.
Nutritional Info
calories: 34 carbohydrates: 2.3 g cholesterol: 0 mg fat: 2.7 g sodium: 99 mg protein: 0.7

Page 214
Sloppy Joe's
Source: Cooking Light Website
Healthy Units: 6 for 1/2 cup meat and bun
Servings: 6
Posted By: Zephyr1
Date Posted: 11/1/03
Comments: I made this with ground turkey and had it minus the bun. I would bulk it up
next time with some more pepper. It is very good. The ratings on the Website were all
excellent. All guests wanted the recipe. Will never buy a can sauce again.
INGREDIENTS:
1 pound ground round
3/4 cup minced fresh onion
1/4 cup diced celery
1/2 cup water
1/2 cup ketchup
2 tablespoons brown sugar
2 tablespoons tomato paste
1 tablespoon vinegar
1/4 teaspoon dry mustard
1/4 teaspoon chili powder
6 (1 1/2-ounce) hamburger buns
INSTRUCTIONS:
1. Combine first 5 ingredients in a large nonstick skillet. Cook over medium heat until
beef is browned, stirring to crumble. Drain well. Wipe drippings from skillet with a paper
towel.
2. Combine beef mixture, water, and next 7 ingredients (water through black pepper) in
skillet, and bring to a boil. Reduce heat, and simmer mixture 15 minutes, stirring
occasionally.
3. Serve on hamburger buns.
NUTRITIONAL INFO:
CALORIES 311 (24% from fat); FAT 8.5g; (sat 2.3g, mono 2.7g, poly 0.9); PROTEIN
20.8g; CARB 37.3g; FIBER 1.6g; CHOL 61mg; IRON 3.1mg; SODIUM 404mg, CALC
43mg
Page 215
Baked Orzo
Source: Adapted from Low-Fat Italian, Cole's Cooking Companion Series

Posted by: Joyce
Date: November 2, 2003
Servings: 4
Healthy Units per serving: 3
Ingredients:
3/4 tsp. butter or olive oil
1/4 c. minced shallot
1 Tbls. minced garlic
1/4 c. minced carrot
1 c. orzo
1 1/4 c. hot fat free chicken or beef broth
1. Preheat oven to 350 degrees. In an ovenproof skillet or casserole over low heat, melt
butter. Add shallot, garlic, and carrot and cook 2 minutes stirring. Add orzo and cook 3
minutes, stirring constantly.
2. Add stock, cover, and transfer skillet to oven. Bake 20 minutes. Serve immediately.
Comments: The original recipe calls for a full Tbs. of butter at the beginning and for
stirring in 2 Tbs. Parmesan with a fork at the end, but this adds an extra point per
serving. The orzo tastes great as modified.
Page 216
Parmesan Baked Asparagus
Source: Dining and Dieting with the Duchess (of York), 2003
Yield: 4 servings
Posted by: MoOzark /Donna
Posted on: November 2, 2003
Comments:
Ingredients:
1 pound fresh asparagus
2 teaspoons olive oil
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
¼ cup grated Parmesan cheese
Directions:
-Preheat oven to 425*F. Place asparagus on non-stick baking sheet. Drizzle with olive
oil, and sprinkle with salt and pepper; toss to coat.
-Bake 10 minutes, then toss again; sprinkle with cheese to bake until the cheese melts,
about 5 minutes longer.
Calories 67; total fat 4 g, sat. fat 1g; chol 4 mg; sodium 237 mg; 4 g carb; fiber 2 g ;
protein 5 g; cal 90 mg.
Page 217
Basil-Stuffed Chicken
Source: Unknown
HU: 5
Posted by: CAROTS/Donna
Servings: 6
6 boneless, skinned chicken breast halves (about 4 ounces each), lightly pounded.
1/2 teaspoon each salt and pepper
6 slices part-skim mozzarella cheese (about 4 ounces total)
1 tomato, cut into 6 slices
6 basil leaves
1/2 cup seasoned bread crumbs
2 tablespoons grated Parmesan cheese
2 tablespoons Lite mayonnaise
1. Heat broiler. Season chicken with salt and pepper. Slice each breast almost
horizontally in half, but leaving one side attached.
2. Arrange a mozzarella slice, tomato slice and basil leaf on the bottom half of each
breast, keeping filling in center. Fold top of chicken over filling, pressing around edges
to seal.
3. Combine breadcrumbs and Parmesan on waxed paper. Brush both sides of chicken
with mayonnaise. Dip chicken into crumbs: press to adhere.
4. Place chicken on large greased broiling pan. Lightly coat both sides of chicken with
cooking spray.
5. Broil 8 inches from heat for 8 to 10 minutes, turning once.
Makes 6 servings.
Page 218
Slow-Roasted Garlic and Lemon Chicken
Source: “Forever Summer”, by Nigella Lawson
Healthy Units: 3.0-5.0
Yield: 10 pieces (4-6 servings)
Comments: Original recipe called for 3 Tablespoons of olive oil. I substituted olive oil
cooking spray.
Additional notes: The nutritional count is based on roasting the chicken with the skin on
but removing the skin before eating. The chicken breasts would be the lower point
count than the dark meat, thus the two-point difference in the calculations.
Ingredients:
1 pkg. Chicken parts: 2 skinless chicken drumstick, 2 skinless chicken wing, 2 skinless
chicken thigh, 2 pounds skinless chicken breast
1 head garlic, separated into unpeeled cloves
2 unwaxed lemons, cut into chunky eighths
small handful of fresh thyme
olive oil cooking spray
10 Tablespoons white wine
black pepper
Directions:
Preheat oven to 300*F
-Put the chicken pieces into a roasting pan that has been sprayed with olive oil cooking
spray and add the garlic cloves, lemon chunks and the thyme; just roughly pull the
leaves off the stalks, leaving some intact for strewing over later. Spray all with olive oil
cooking spray and using your hands mix everything together, then spread the mixture
out, making sure all the chicken pieces are skin-side up.
-Sprinkle over the white wine and grind on some pepper, then cover tightly with foil and
put in the oven to cook, at flavor-intensifyingly low heat, for 2 hours.
-Remove the foil from the roasting pan, and turn up the oven to 400*F. Cook the
uncovered chicken for another 30-45 minutes, by which time the skin on the meat will
have turned golden brown and the lemons will have begun to scorch and caramelize at
the edges.
-Serve straight from the roasting pan; just strew with remaining thyme and dole out.
With 6 servings from this recipe, it comes out to be 5 points/serving of mixed meat
portions: 226 Calories; 4g Fat (16.1% calories from fat); 40g Protein; 3g Carbohydrate;
1g Dietary Fiber; 114mg Cholesterol; 130mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2
Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat.
Page 219
Cauliflower-Leek Potage
Source: CL, November 2003
Yield: 8 servings (3/4 cup/serving)
Comments: I used a hand held blender to puree the mixture in the pot in which it was
cooked. I have never had much luck using a blender in these cases. If using a blender,
process small amounts in batches. Nice, light, pure taste. This is for those who do like
cauliflower and leeks as their flavors are evident. Can be made a day ahead and
reheated over medium-low heat, stirring frequently.
Ingredients:
2 Tablespoons fresh lemon juice
7 cups cauliflower florets (about 2 ½ pounds)
1 ½ Tablespoons butter, divided
Cooking spray
3 cups thinly sliced leek (about 2 large)
¼ teaspoon sea salt
2 (14 ounce) cans vegetable broth, divided
1/8 teaspoon white pepper
dash of ground nutmeg
4 teaspoons minced fresh chives
Directions:
-Bring 4 quarts water to boil in a Dutch oven, and stir I juice. Add cauliflower, reduce
heat, and simmer 15 minutes or until tender. Drain.
-Melt 1 ½ teaspoons butter in a large nonstick skillet coated with cooking spray over
medium heat. Add leek and salt; cover and cook 5 minutes, stirring occasionally.
Reduce heat to medium-low, cook 5 minutes or until tender (do not brown), stirring
occasionally. Combine leek and cauliflower.
-Place half of cauliflower mixture and 1 cup broth in a blender, process until smooth.
Pour pureed mixture into a large bowl. Repeat procedure with remaining cauliflower
mixture and 1 cup broth.
-Melt 1 Tablespoon butter over medium heat in Dutch oven. Cook 3 minutes or until
lightly browned, stirring occasionally. Add cauliflower puree and remaining broth.
Simmer 5 minutes. Stir in pepper and nutmeg. Sprinkle each serving with ½ teaspoon
chives.
Calories 83 (33% from fat); Fat 3 g (sat. 1.4 g, mono 0.6g, poly 0.3 g); Protein 4.2 g;
Carb 13.4 g; Fiber 4.2g; Chol 6mg; Iron 1.3 mg; Sodium 565 mg; Calc 52 mg
Page 220
Turkey Tenderloins with Mushroom Stuffing
Source: Cooking Light Nov. 2003
Posted by: Joyce
Date: Nov. 3, 2003
Servings: 4
1 1/2 c. boiling water

1 c. dried porcini mushrooms (about 1 oz)
1 T. butter (I reduced this 1/2 T.)
1/4 c. chopped shallots
1 1/2 c. finely chopped cremini or button mushrooms (about 3 oz)
3/4 tsp. salt, divided
1/4 t. freshly ground black pepper, divided
2 Tbs. Madeira or port wine
1 1/2 tsp. chopped fresh thyme
2 10-oz turkey tenderloins
1 1/2 Tbs. all purpose flour, divided
2 tsp. olive oil
1/2 c. fat free, less sodium chicken broth
1/2 c 1% low-fat milk
Instructions:
1. Place 1 1/2 c. boiling water and porcini in a bowl. Cover and let stand 30 minutes or
until tender. Drain through a sieve over a bowl, reserving soaking liquid. Finely chop
porcini; set aside.
2. Melt butter in a large nonstick skillet over medium-high heat. Add shallots, and sauté
3 minutes. Add cremini; sauté 3 minutes. Sprinkle cremini mixture with 1/4 tsp salt and
1/8 tsp pepper. Add wine, and cook 1 minute or until liquid evaporates. Remove from
heat, stir in 1/4 c. porcini and thyme.
3. Cut a horizontal slit through the thickest portion of each tenderloin to form a pocket.
Fill the pockets evenly with cremini mixture, and secure at 1-inch intervals with twine.
Sprinkle tenderloins with 1/4 tsp salt and 1/8 tsp pepper. Dredge in 1 1/2 tsp flour.
4. Heat oil in a large nonstick skillet over medium-high heat. Add turkey, cook 4 minutes
on each side or until browned. Add reserved soaking mixture and broth and bring to a
boil. Cover, reduce heat, and simmer 8 minutes. Remove turkey; keep warm. Cook
broth mixture until reduced to 3/4 cup (about 5 min). Combine 1 Tbs flour and milk,
stirring with a whisk. Add milk mixture to broth mixture, bring to a boil. Reduce heat, and
simmer 2 min. Stir in 1/4 tsp salt and remaining porcini.
4. Remove twine from tenderloins, slice turkey diagonally. Serve with sauce. Serving
size: 4 oz turkey and 1/4 c. sauce.
Comments: The stuffing and twining is a little tricky, but the stuffing stays inside pretty
well. If any falls out, add to sauce.
Calories: 269 (26% from fat); FAT 7.7g (sat. 2.9g, mono 3.4 g. poly 1.g); PROTEIN
37.9g; CARB 10.8g; CHOL 78mg; IRON 2.1mg; SODIUM 620mg; CALC 49mg
Page 221
Bean and Pasta Soup
Source: Martha Stewart Everyday Food, November 2003
Healthy Units (WW Points): 3 per serving
Servings: 6 – 1-1/2 cup servings
Posted by Nikkie1T
Recipe notes: To make a vegetarian version, replace the bacon with two tablespoons of
olive oil, and the chicken stock with vegetable stock.
My notes: This was a really filling, delicious soup. I tend to like thinks a little salty, so I
added about a tablespoon of Penzey’s chicken soup base to the broth. I used macaroni
rings for the pasta, since that is what I had.
1 strip bacon, diced

1 medium onion, chopped
2 carrots, chopped
½ teaspoon dried rosemary
coarse salt and ground pepper
2 cans (15 ounces each) beans, such as navy or cannelloni, drained and rinsed
4 cups chicken broth
¾ cup tubetti, ditalini, or other short, tubular pasta
¼ cup chopped fresh parsley
grated parmesan cheese for garnish
1. In a Dutch oven or stockpot, cook the bacon over medium heat until browned and
crisp, stirring occasionally, about 8 minutes.
2. Add onion and carrots; cook until vegetables are soft, about 5 minutes. Add garlic and
rosemary; cook until fragrant, about 1 minute. Season with salt and pepper.
3. Stir in tomato paste, beans, broth, and 4 cups water. Bring to a boil, reduce heat, and
simmer, partially covered, until soup has thickened slightly, about 10 minutes.
4. With a potato masher, mash some of the beans (still in pot) to thicken soup. Add
pasta; cook until al dente, about 10 minutes.
5. To serve, ladle soup into bowls; sprinkle with parsley and grated Parmesan.
Nutrition: Per serving, 205 calories, 3.8 grams fat, 11.4 grams protein, 30.9 grams
carbohydrates, 7.2 grams fiber.
Page 222
Szechuan Chicken with Peanuts
Healthy Units: 6
Serving Size: 1 cup
Posted By: Bawstinn32(Maria)
November 3, 2003
Comments: I left off the peanuts because I forgot them (makes it (5 HU) and then cut
the oil down (for 4 HU) which I wouldn't do again. Even though I used PAM, it still stuck.
1 pound skinless, boneless breasts, cut into thin strips

3 tablespoons Hoisin sauce, divided
2 tablespoons cornstarch, divided
1/2 cup low-sodium chicken broth
2 tablespoons rice vinegar
2 tablespoons sugar
2 teaspoons chili-garlic sauce
1 tablespoon Canola oil
1 tablespoon minced peeled fresh ginger
1 green bell pepper, seeded and chopped
2 medium carrots, thinly sliced on a diagonal
1/4 cup unsalted, dry-roasted peanuts (or cashews or your favorite nut)
1. Combine the chicken, 1 tablespoon of Hoisin sauce and 1 tablespoon of cornstarch in

a medium bowl. Toss well to coat and set aside. Combine the remaining 2 tablespoons
hoisin sauce, 1 tablespoon cornstarch, the broth, vinegar, sugar and chili-garlic sauce in
a small bowl; set aside.
2. Heat a nonstick wok or large, deep skillet over medium-high heat until a drop of water
sizzles. Swirl in the oil, then add the chicken. Stir-fry until almost cooked through, 2-3
minutes. Add the ginger and garlic; stir-fry until fragrant, about 15 seconds. Add the bell
pepper, carrots and peanuts; stir-fry until crisp-tender, about 2 minutes. Add the hoisin
sauce mixture and cook, stirring constantly, until the mixture boils and thickens, and the
chicken is cooked through, about 1 minute.
Per serving (1 cup): 302 cal; 11 g fat, 2 g sat fat, 64 mg chol, 392 mg sod, 24 g carb, 3 g
fib, 27 g prot, 38 mg calc.
Page 223
Chocolate Pound Cake
HU: 4
SOURCE: Light and Easy
Posted: CAROTS(DONNA)
Servings: 20 to 24
Notes: This recipe may be divided in half for a smaller cake; best made a day ahead.
Can freeze up to 2 months. Wonderful holiday cake!
* Sounds like a lot of work, but prep time is only about 30 minutes!
2-1/4 cups sifted all-purpose flour

3/4 cup plus 1 tablespoon "unsweetened" Dutch process cocoa
3/8-teaspoon baking soda
3/8 teaspoon baking powder
1/2-teaspoon salt
2 eggs
4 egg whites
2 tablespoons instant espresso or coffee powder
2 teaspoons vanilla extract
1/4-cup low fat (1%) buttermilk
12 tablespoons "unsalted" butter
2 2/3 cups sugar
1. Have ingredients at room temperature. Place rack in lower third of oven; heat to 35o.
Spray 12-cup Bundt or tube pan with nonstick spray.
2. Sift together flour, cocoa, baking soda, baking powder, and salt. Set aside. Whisk
whole eggs with whites in a small bowl. Set aside. Dissolve espresso powder in 3
tablespoons warm water and combine with vanilla and buttermilk in small bowl.
3. Cut butter into chunks and place in an electric mixer bowl. Using a stand mixer (I
didn't) beat to soften, about 1 minute. Add sugar gradually, beating constantly for about
3 minutes at medium speed. Gradually dribble in eggs, beating a medium-high speed
for 2 to 3 minutes. On medium-low speed, beat in a third of the flour mixture, scraping
bowl as necessary. On medium speed, gradually dribble in half of the buttermilk mixture,
scraping bowl the bowl. On low speed, beat in half of the remaining flour followed by the
rest of buttermilk mixture, scraping bowl. Beat in remaining flour mixture until well
combined. It is okay if batter looks slightly curdled.
4. Scrape batter into pan and smooth top. Bake at 350 for 50 to 55 minutes or until cake
starts to shrink from the sides of the pan and toothpick inserted into center comes out
barely clean. Do not over bake.
5. Cool on wire rack for 10 minutes. Invert and remove from pan. Cool completely on
rack before storing. Cake stays moist for 4 to 5 days (if it lasts that long!), well wrapped;
or freeze for up to 2 months.
Page 224
Frozen White Chocolate Hazelnut Mousse
Source: Cooking Light, December 2002
Healthy Units: 4
Servings: 8 (3/4 cup each serving)
Posted by: LissaR
November 4, 2003
NOTES: Place a freezer-safe container in the freezer before you start the recipe; a
chilled container helps preserve a light, fluffy texture. Also, I've used Godiva white
chocolate liqueur before with heavenly results.
2 large egg yolks, lightly beaten

3 tablespoons water
1 teaspoon butter
2 ounces premium white baking chocolate, finely chopped
1/4 cup Frangelico (hazelnut-flavored liqueur)
1/2-teaspoon cream of tartar
Dash of salt
6 large egg whites
3/4-cup sugar
2/3-cup water
1 1/2 cups frozen fat-free whipped topping, thawed
3 tablespoons chopped hazelnuts, toasted
Place egg yolks in a medium bowl. Combine 3 tablespoons water, butter, and chocolate
in a large, heavy saucepan over medium heat, stirring constantly until chocolate melts.
Gradually add chocolate mixture to egg yolks, stirring constantly with a whisk. Return
chocolate mixture to pan; cook over medium heat until thick (about 3 minutes), stirring
constantly. Remove from heat; stir in liqueur. Cool slightly.
Place cream of tartar, salt, and egg whites in a large bowl; beat with a mixer at high
speed until foamy. Combine sugar and 2/3 cup water in a saucepan; bring to a boil.
Cook, without stirring, until candy thermometer registers 238°. Gradually pour hot sugar
syrup in a thin stream into egg white mixture, beating at high speed until stiff peaks form
(5 to 7 minutes).
Gently stir one-fourth of egg white mixture into chocolate mixture; gently fold in
remaining egg white mixture. Fold in whipped topping and hazelnuts. Spoon mixture
into a chilled freezer-safe container; freeze 8 hours or overnight.
NUTRITION PER SERVING

CALORIES 207 (25% from fat); FAT 5.7g (sat 2.2g, mono 2.5g, poly 0.5g); PROTEIN
4.2g; CARB 30g; FIBER 0.3g; CHOL 56mg; IRON 0.3mg; SODIUM 81mg; CALC 25mg;
Page 225
Lemon Macaroon Tartlets
From Cooking Light
Posted by: KateWD
Date: 11/4/04
INGREDIENTS:
Macaroon Tart Shells
3/4-cup sugar
1 tablespoon plus 2 teaspoons cornstarch
1/2 teaspoon grated lemon rind
1/3-cup water
1/3-cup fresh lemon juice
1 egg, lightly beaten
2 drops yellow food coloring (optional)
1/2 cup frozen reduced-calorie whipped topping, thawed
2 tablespoons flaked sweetened coconut, toasted
INSTRUCTIONS:
Prepare Macaroon Tart Shells, and set aside.
Combine sugar, cornstarch, and lemon rind in a saucepan, and stir well. Gradually add
water and lemon juice; stir with a wire whisk until blended. Bring to a boil over medium
heat, and cook, stirring constantly, 1 minute. Gradually stir one-fourth of hot lemon
mixture into egg; add to remaining lemon mixture, stirring constantly. Cook over medium
heat, stirring constantly, 1 minute or until thickened. Pour mixture into a bowl; stir in food
coloring, if desired. Place plastic wrap on surface, and chill.
Spoon 1 tablespoon plus 1 teaspoon lemon mixture into each prepared shell. Top
evenly with whipped topping and coconut.
Yield: 1 dozen (serving size: 1 tartlet)
CALORIES 204 (32% from fat); FAT 7.2g (sat fat 6g, monofat 0.0g, polyfat 0.0g);
PROTEIN 2.1g; CARBOHYDRATE 34.1g; FIBER 1.1g; CHOLESTEROL 18mg; IRON
0.6mg; SODIUM 66mg; CALCIUM 9mg;
Cooking Light, JANUARY 1996
Page 226
Macaroon Tart Shells
(this recipe goes with the Lemon Macaroon Tart recipe posted above.)
Serves: 12
WW Points for entire tartlet: 4
Posted by: jillyh(Jill H.)
11/4/03
"To keep the shells from being tough, spoon the flour into the measuring cup instead of
packing it. Use large eggs, and spread the mixture thinly into the muffin cups. Baked
shells may be frozen for later use."
2 cups flaked sweetened coconut

1/2 c. sugar
1/4 c. plus 2 T. all purpose flour
1 tsp. vanilla extract
2 egg whites
Cooking spray
Combine first five ingredients in a bowl. Stir well. Spoon mixture evenly into 12 muffin
cups coated with cooking spray, pressing mixture into bottom and up sides of muffin
cups. Bake at 400 for 15 minutes or until edges are browned. Do not over bake. Cool 2
minutes in pan on a wire rack. Remove from pan; cool completely on wire rack. Yield: 1
dozen.
Calories=133; Fat=6g; Protein=1.4g; Carb=19.2g; Fiber=1g; Chol=0mg; Iron=.5mg;

Sodium=53mg; Calcium=3mg
Page 227
Herbed Chicken Parmesan
CL November 2003
Healthy Units: 6.6
Servings: 4
Posted by debincalif Debbie)
11-04-03
Ingredients:
1/3 cup grated fresh Parmesan cheese, divided (1 ½ oz.)
¼ cup dry breadcrumbs
1 T. minced fresh parsley
½ t. dried basil (I used 2 t. fresh minced)
¼ t. salt, divided
1 large egg white, lightly beaten
1 lb. chicken breast tenders (I used chicken cutlets)
1 T. butter
1-½ cups bottled fat-free tomato-basil pasta sauce
2 t. balsamic vinegar
¼ t. black pepper
1/3 cup shredded provolone cheese (1 ½ oz.)
Instructions:
1. Pre-heat broiler.
2. Combine 2 T. of the Parmesan cheese, breadcrumbs, parsley, basil, and 1/8 t. salt in
a shallow dish. Place egg white in a shallow dish. Dip each chicken tender in egg white;
dredge in the breadcrumb mixture. Melt butter in a large nonstick skillet over medium-
high heat. Add chicken; cook 3 minutes on each side or until done. Set aside.
3. Combine 1/8 t. salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl.
Cover with plastic wrap and vent. Microwave sauce mixture at HIGH 2 minutes or until
thoroughly heated. Pour the sauce over chicken in pan. Sprinkle evenly with remaining
Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or
until the cheese melts.
Calories 308; Fat 10.4g; Protein 35.9g; Carb 16.2g; Fiber 1.8g; Chol 88 mg; Iron 2.3mg;
Sodium 808mg; Calc 249mg
Page 228
Mushroom Turnovers
From Cooking Light
Healthy Units: 2 (might check)
Servings: 24 servings (serving size: 1 turnover)
Posted by LissaR
November 5, 2003
NOTES: This recipe makes a great appetizer for a potluck supper any time of year. The
turnovers can be made ahead of time, frozen, and baked just before serving.
Pastry:
3/4 cup (6 ounces) block-style fat-free cream cheese
6 tablespoons chilled butter, cut into small pieces
1 teaspoon salt
6 tablespoons ice water
Filling:
1 pound mushrooms, coarsely chopped
Cooking spray
1/4 cup minced shallots
1/8 teaspoon salt
2 tablespoons chopped fresh basil
Additional ingredients:
2 teaspoons water
To prepare pastry, lightly spoon flour into dry measuring cups; level with a knife.
Combine flour, cream cheese, butter, and 1 teaspoon salt in a food processor; pulse 4
times or until mixture resembles coarse meal.
With processor on, add ice water through food chute, processing until dough forms a
ball.
Gently press mixture into a 4-inch circle on plastic wrap. Cover and chill 15 minutes.
To prepare filling, place mushrooms in food processor, and process until finely chopped.
Heat a large nonstick skillet coated with cooking spray over medium-high heat.
Add shallots; cook 1 minute or until soft. Stir in mushrooms, 1/8 teaspoon salt, and
pepper.
Cook 10 minutes or until most of liquid evaporates, stirring frequently.
Remove from heat; stir in basil. Cool completely.
Preheat oven to 350°.
Page 229
Combine 2 teaspoons water and egg white in a small bowl; stir well with a whisk.
Divide dough into 24 equal portions. Shape each portion into a ball; chill.
Working with 1 portion at a time, roll each dough ball into a 4-inch circle on a lightly
floured surface.
Lightly brush pastry with egg white mixture.
Spoon about 2 teaspoons mushroom filling onto half of each circle.
Fold dough over filling; press edges together with a fork to seal.
Brush egg white mixture over pastry.
Place on a baking sheet lined with parchment paper.
Repeat procedure with remaining dough, filling, and egg white mixture, placing pastries
1 inch apart.
Bake at 350° for 20 minutes or until lightly browned. Let stand 5 minutes before serving.
Yield: 24 servings (serving size: 1 turnover)

CALORIES 71 (38% from fat); FAT 3g (sat 1.8g, mono 0.9g, poly 0.1g); PROTEIN 2.6g;
CARB 9.3g; FIBER 0.8g; CHOL 9mg; IRON 0.8mg; SODIUM 190mg; CALC 8mg;
Page 230
Chicken Manicotti w/Red Pepper Cream Sauce
HU: 7
Source: BHG
Servings: 6
Notes: Next time I think I would put the sauce on top of the manicotti before baking. I
also used about 3/4 cup of roasted peppers instead of 1/2 cup. Love roasted peppers!
Also cooked my own chicken cubes.
12 manicotti or 18 jumbo shells

1 8 ounce package reduced fat cream cheese (Neufchatel), cut up
3/4 cup fat free milk
1/2 of a 7 ounce jar roasted red sweet peppers (about 1/2 cup)
3 Tablespoons grated Parmesan cheese
1 9 ounce package (2Cups) frozen diced cooked chicken, thawed
1 10 ounce package frozen chopped broccoli, thawed and drained
2 Tablespoons thinly sliced green onions. (I used about 3 tablespoons)
1/4 teaspoon ground black pepper
1. Cook pasta according to package directions. Rinse with cold water; drain well.
2. Meanwhile, for sauce, in a heavy small saucepan stir cream cheese and 1/4 cup of
the milk over medium-low heat until smooth. Stir in remaining milk. Stir in sweet peppers
and Parmesan cheese; heat through.
3. For filling, in a large bowl stir together 3/4 cup of the sauce (set remaining sauce
aside), the chicken, broccoli, onion, and black pepper. Using a small spoon, stuff each
manicotti with about 1/4 cup of the filling or each shell with 2 to 3 tablespoons filling.
Place in a 3 quart rectangular baking dish. Bake, covered, in a 350 degree oven for 30
minutes or until heated through.
4. To serve, cook and stir remaining sauce over low heat until heated through. Note: you
might want a small additional amount of fat-free milk to sauce to thin it out. Place 2
manicotti or 3 shells on each serving plate. Spoon sauce over shells. Makes 6 servings.
Page 231
The New Chocolate Decadence Cake
HU: 4
Source: Chocolate and the Art of Low Fat Desserts by Alice Medrich.
Posted By: CAROTS/Donna
Servings: 12
Notes: Medrich says in her cookbook that the success of her desserts depends on the
cocoa powder used. Her pick for this cake would be a cocoa called Valrhona: intense, a
bit pricey, but she thinks is essential in this recipe. Other cocoas she would pick for her
recipes would be Bensdorp: Delicious, mid-priced Dutch process cocoa from Holland.
DeZaan: Another very good cocoa from Holland.
*When a recipe calls for "Dutch process" does not refer to place of origin, but to a
treatment used to neutralize cocoa's acidity.
Prep: 30 minutes
Best made a day ahead.
5 ounces bittersweet or semisweet chocolate, chopped fine

1 whole egg
1 egg, separated
1 egg white
1/8 teaspoon cream of tartar
1/2 cup plus 1/2 tablespoon unsweetened *"Dutch process cocoa"
2 tablespoons all purpose flour
2/3 cup plus 1/4 cup sugar
3/4 cup low fat (1%) milk
1 1/2 cups or more Raspberry Sauce (recipe to follow)
Enlightened Whipped Cream (optional) (recipe to follow)
1. Position rack in lower third of oven and heat to 35o. Spray sides of 8 inch round cake
pan (not springform) with nonstick spray and line the bottom with parchment paper. In
kettle, bring water to boil.
2. Place chocolate in large bowl. Combine whole egg and 1 yolk in small bowl with
vanilla. Place 2 egg whites in medium bowl with cram of tartar.
3. Combine the cocoa, flour, and 2/3-cup sugar in a 1 to 1/2 quart heavy bottom
saucepan. Whisk in about half the milk to for a smooth paste. Mix in remaining milk.
Cook over medium heat, stirring constantly with a wooden spoon to prevent burning
(especially around the bottom edges), until mixture begins to simmer. Simmer very
gently, stirring constantly, for 1 1/2 minutes. Pour hot mixture immediately over chopped
Page 232
chocolate. Stir until chocolate is completely melted and smooth. Whisk in egg-vanilla
mixture. Set aside.
4. Beat egg whites and cream of tartar at medium speed until soft peaks form. Gradually
sprinkle in the remaining 1/4-cup sugar, beating at high speed until stiff but not dry. Fold
a quarter of the egg whites into chocolate mixture to lighten it. Fold in remaining egg
whites.
5. Scrape mixture into cake pan and smooth the top. Set cake pan in baking pan and
place on oven rack. Pour enough boiling water into the baking pan to come about a third
to halfway up the sides of the cake pan. Bake at 350 for exactly 30 minutes. The
surface of the torte will spring back when very gently pressed but it will still be quite
gooey inside.
6. Remove the cake pan and water pan from the oven. Remove the cake pan from the
water and cool completely on a wire rack. Wrap the pan in plastic wrap and refrigerate
overnight before serving. The dessert may be refrigerated for up to 2 days or frozen for
up to 2 months.
7. To serve: Slide a thin knife or metal spatula around the sides of pan to release the
torte. Place a piece of waxed paper on top of the torte. Invert a plate on top of the
waxed paper and invert the torte onto the plate. Remove pan and peel away paper liner.
Cut into wedges with a sharp thin knife. Dip the knife in hot water and wipe it dry
between each slice. *Serve each slice with about 2 tablespoons of Raspberry Sauce,
and dollop of Enlightened Whipped Cream, if desired.
*Note: Recipes for Raspberry Sauce and Enlightened Whipped Cream on page 1258 of
Comp
Page 233
Raspberry Sauce
Thaw two 10 or 12 ounce packages frozen raspberries. Drain, reserving juice. Puree
berries briefly in a food processor. Sieve to remove seeds. Thin with some of reserved
juice, if desired. If the puree seems too tart, sweeten with sugar to taste. Cover,
refrigerate until serving or up to 3 days. Can be frozen for 6 months or longer.
ENLIGHTENED WHIPPED CREAM

(Only 19 calories per tablespoon!)
Prep 10 minutes
1/8 cream of tartar

2 Egg whites; at room temperature
1/4-cup sugar
1-cup heavy cream
1-teaspoon vanilla extract
1. Bring 1 inch of water to a simmer in a large skillet. Combine cream of tartar and 2
teaspoons water in 4 to 6-cup stainless steel bowl. Whisk in whites and sugar.
2. Place instant read thermometer near stove in a mug of very hot tap water. Set bowl in
skillet. Stir mixture constantly with rubber spatula, scarping bottom and sides often to
avoid scrambling whites. After 45 seconds, remove bowl. Quickly insert thermometer,
tilting bowl to cover stem by at least 2 inches. If less than 160 degrees, rinse
thermometer in skillet water and return it to mug. Replace bowl in skillet. Stir until
temperature reaches 160 degrees when bowl is removed. Beat on high until whites are
cool and stiff. Set aside.
3. Whip heavy cream with vanilla until it holds soft peaks but is not too stiff. Fold egg
white mixture into cream. Cover, and chill. Refrigerate up to 8 hours.
Page 234
Oatmeal Molasses Bread
Serves: 24 (2 loaves of 12 slices)
Points: 2
Posted by: Jill H.(jillyh)
11/5/03
2 c. fat free buttermilk (I used 1% b/c it’s all I can find)

1/2 c. regular oats
1/4 c. unsulfured molasses
2 T. vegetable oil
2 3/4 c. all purpose flour
1 c. whole wheat flour
2 T. sugar
1 1/2 tsp. salt
1 tsp. baking powder
1 tsp. baking soda
1 c. raisins (I skipped them b/c I forgot them!)
1 T. yellow cornmeal
"Because it contains no yeast, this dark quick bread only takes a minute to knead and
does not require rising time. The dough will be sticky and wet as you knead it. The
loaves brown quickly and may appear done before they really are."
Preheat oven to 400 degrees. Combine first 4 ingredients in a medium bowl. Lightly
spoon flours into dry measuring cups; level with a knife. Combine flours, sugar, salt,
baking powder, and baking soda in a large bowl; make a well in center of mixture. Add
buttermilk mixture to flour mixture, stirring just until moist; stir in raisins. Stir with a
wooden spoon until dough pulls together in a shaggy mass. Let rest 2 minutes. Turn half
of dough onto a lightly floured surface. Knead 1 minute with floured hands (dough will
feel very tacky.) Shape dough into a 6 inch round loaf. (It will not shape nicely; mine was
kind of craggy wet-ish). Place on a baking sheet dusted with cornmeal. Repeat
procedure with remaining dough. Make 3 diagonal cuts ¼ inch deep across each loaf
with a sharp knife. (This was hard. The dough is WET, not like a yeast bread.) Bake at
400 degrees for 20 minutes. Reduce oven temperature to 375 degrees (do not remove
loaves from oven); bake an additional 15 minutes or until bottom of each loaf sounds
hollow when tapped. Let stand 15 minutes before slicing.
Yield: 2 loaves (12 servings per loaf). I cut the slices as wedges.
Calories: 126; Fat=1.5g; Protein=3.4g; carb=25.2g; Fiber=1.6g; Chol=0mg; Iron=1.3mg;

Page 235
Sausage Soup with Spinach and Wild Rice
Cooking Light Annual Recipes 2001, p. 284
Servings: 9
HU: 3
Posted by: Jill H (jillyh)
11/6/03
“This soup freezes well. Store it in the freezer in an airtight container for up to 2
months.”
1 1/2 cups water

1/2 c. uncooked wild rice
1 lb turkey Italian sausage
1 tsp. olive oil
1 c. chopped onion
3 garlic cloves, crushed
3 c. water
3 T. tomato paste
1 tsp. dried oregano
1 tsp. dried basil
3 (16 oz) cans fat free, less sodium chicken broth
1 (14.5 oz) can diced tomatoes, undrained
3 c. torn spinach
1/4 tsp. salt
3 T. grated fresh Parmesan cheese
Bring 1 1/2 c. water to a boil in a medium saucepan. Add wild rice; cover, reduce heat,
and simmer 1 hour or until tender. Set aside. Cook sausage in a Dutch oven over
medium high heat until browned; stir to crumble. Drain sausage; set aside. Heat oil in
Dutch oven over medium high heat. Add onion, and sauté 3 minutes. Add garlic, and
sauté 1 minute. Add sausage, 3 c. water, and next 5 ingredients; simmer 20 minutes.
Stir in cooked wild rice, spinach, salt, and pepper. Ladle soup into bowl; sprinkle with
cheese. Yield: 9 servings. (Serving size=1 1/3 c. and 1 tsp. cheese.)
Cal=161; Fat=5.9g; Protein=13.8g; Carb=13.4g; Fiber=2.3g; Chol=40mg; Iron=2mg;

Page 236
Caramel Apples
NOT a WW or CL recipe!
Posted by: Carrie(scarehair)
Instructions:
Line a cookie sheet with parchment and sprinkle with powdered sugar. Place in fridge to
cool before making caramel. Place sticks in 12 medium tart apples and keep in fridge
until ready to dip.
Ingredients:
2 Cups brown sugar
1 Cup light corn syrup
1/2 Cup butter
1 can sweetened condensed milk
1 tsp vanilla
chopped nuts
toasted coconut
candies
melted chocolate
melted white chocolate
Christmas sprinkles
Bring sugar, syrup, and butter to a boil in a large sauce pan. Add sweetened condensed
milk, simmering and stirring constantly until mix reaches softball stage. Do not stop
stirring. Test doneness by placing a small amount of mix into a cup of ice water. A soft,
but firm ball will form if the mix is ready. Remove from heat and add vanilla. Quickly dip
apples in caramel (and garnishes if you want to decorate now) and transfer to fridge. Let
cool
Now melt your dipping chocolate. Dip cooled caramel apples into dipping chocolate (I
only do half so the caramel shows through. Roll chocolate half in nuts if desired. Cool.
Melt white chocolate. Put into Ziploc and cut tiny bit off corner to make a decorating
bag. Squeeze design of white chocolate onto caramel apple. Sprinkle with candies if
desired.
I don't do nuts and other decorations together. I like the caramel - dark chocolate - white
chocolate and then nuts or candies. My favorite is doing silver candies (edible ones)
over the white chocolate or even large crystal sugar over the chocolate. Go crazy, make
them ornate. Put one apple on small dish. Wrap with clear plastic gathered around stick.
Tie with colorful (or gold and silver) ribbon and give away (if you can!)
Carrie
Page 237
Roasted Squash Soup with Turkey Croquettes
CL magazine
Posted by: DERB63(Debra)
Date posted: November 6, 2003
Leftover turkey, breadcrumbs, and egg combine to make crisp croquettes that nestle in
velvety squash soup. Panko breadcrumbs are extra crisp, but you can use plain dry
breadcrumbs, if you prefer.
Soup:
2 pounds butternut or kabocha squash, or pumpkin
1 tablespoon honey
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 teaspoon canola oil
3/4 cup finely chopped onion
1/2 cup finely chopped carrot
1/4 cup finely chopped celery
4 cups fat-free, less-sodium chicken broth
1 cup 2% reduced-fat milk
Dash of freshly ground black pepper
Croquettes:
2 cups leftover cooked turkey, finely chopped
1 3/4 cups Panko breadcrumbs, divided
2 tablespoons 2% reduced-fat milk
1 1/2 teaspoons chopped fresh sage
1/2 teaspoon salt
1 large egg, lightly beaten
1 egg white
2 1/2 tablespoons canola oil, divided
Fresh sage leaves (optional)
INSTRUCTIONS:
2. To prepare soup, cut squash in half lengthwise. Discard seeds and membrane. Place
squash, cut-sides up, on a foil-lined baking sheet. Drizzle with honey; sprinkle with 1/2-
teaspoon salt and 1/4 teaspoon pepper. Bake at 400 degrees for 1 hour or until tender;
cool. Scoop out squash with a spoon; discard skin.
3. Heat 1-teaspoon oil in a saucepan over medium-high heat. Add onion, carrot, celery,
Page 238
and garlic; sauté 10 minutes or until tender. Remove 3/4 cup vegetables; set aside. Add
broth to pan; cook over medium heat 12 minutes. Stir in squash. Reduce heat; simmer
15 minutes. Place soup in food processor; process until smooth. Add 1 cup milk, 1/2
teaspoon salt, and dash of pepper; set aside.
4. To prepare croquettes, combine reserved vegetables, turkey, 1/4 cup breadcrumbs

and next 6 ingredients (1/4 cup breadcrumbs through egg white). Cover and refrigerate
30 minutes or until firm. Shape into 12 (1-inch-thick) patties; press 1 1/2 cups
breadcrumbs onto patties.
5. Heat 3 3/4 teaspoons oil in a nonstick skillet over medium heat. Add 6 patties to pan;
cook 3 minutes on each side or until golden brown. Remove croquettes from pan; keep
warm. Repeat procedure with remaining oil and patties.
6. Reheat soup. Divide evenly among 4 bowls; top with croquettes. Garnish with fresh
sage leaves, if desired.
Yield: 4 servings (serving size: about 1 1/2 cups soup and 3 croquettes).
CALORIES 602 (28% from fat); FAT 18g (sat 3.5g, mono 8.6g, poly 4.6g); PROTEIN
33g; CARB 77g; FIBER 11g; CHOL 100mg; IRON 4.5mg; SODIUM 1,375mg; CALC
282mg
Page 239
Pomegranate Pound Cake
Cooking Light Website (originally published 11/99)
Serves: 12
WW Points: 5 (4 if you make 14 servings instead of 12)
11/7/03
3/4 c. sugar
6 T. butter or margarine
2 large eggs
1 large egg white
3/4 c. low fat buttermilk
2 tsp. grated lime rind
2 tsp. vanilla extract
1/2 tsp. baking soda
2 1/2 c. flour
1/4 tsp. salt
3/4 c. pomegranate seeds (about 1 large)
cooking spray
Jill's comments: It was somewhere between a quick bread and a pound cake, I think.
The cake part was delicious, moist, and not overly sweet, but next time I will throw fresh
blueberries or cranberries in there instead of pomegranate seeds. The seeds' crunchy
inside just did not seem to match the bread; felt like there were nuts in there, but not
really. At 5 points per slice, it's a little pricey.
Preheat oven to 350. Beat sugar and butter at medium high speed of a mixer until well
blended (about 7 min). Add eggs and egg white, 1 at a time, beating well after each
addition. Combine buttermilk, rind, vanilla, and baking soda. Lightly spoon flour into dry
measuring cups; level with a knife. Combine flour and salt, stirring well with a whisk.
Add flour mixture to sugar mixture alternately with buttermilk mixture, beginning and
ending with flour mixture. Fold in pomegranate seeds. Spoon batter into an 8x4 inch loaf
pan coated with cooking spray. Bake at 350 for 1 hour or until a wooden pick inserted in
center comes out clean. (I had to bake for about 70 min.) Cool in pan 10 min on a wire
rack; remove from pan. Cool completely on wire rack.
Yield: 12 servings (serving size=1 slice)
Calories=223; Fat=7.2; Protein=4.7g; Carb=34.5; Fiber=. 7g; Chol=52mg; Iron=1.4mg;

Page 240
Four-Bean 'N Sausage Chowder
Source: The Morning Call
Healthy Units: 4
Servings: 8
Posted by: kimbilly
Date: 11/7/03
INGREDIENTS:
1 medium onion -- chopped
1 can (~15 oz) green beans, canned
1 can (~15 oz) kidney beans, canned
1 can (~15 oz) garbanzo beans, canned
1 can (~15 oz) black beans
1 can (~14 oz) chicken broth
1 jar (~8 oz) picante sauce (I use salsa)
1 can (6 oz) Spicy V-8® vegetable juice
1 can (4 oz) green chiles
1/2 teaspoon celery seeds
1/2 teaspoon basil
3 drops hot pepper sauce
2/3 pound smoked turkey sausage or kielbasa (fully cooked)
2 tablespoons fresh parsley -- chopped
INSTRUCTIONS:
Place the olive oil in a large pot over medium heat and sauté the onion and garlic for
about two minutes.
Rinse the beans in a colander under running water and add to the pot.
Add all of the other ingredients except the sausage and parsley. Bring to a boil, lower
the heat and simmer for about 20 to 30 minutes.
Remove 3 to 4 cups of vegetables and liquid from the chowder and place in a food
processor or blender. Cover and process until almost smooth.
Return to the pot and stir well. Taste and adjust seasonings, if necessary. Stir in the
sausage and heat through. Stir in the parsley and serve.
NOTES: This freezes really well, and makes a great lunch on a fall day.
Page 241
Orange Mandarin Chicken
Cooking Light Annual Recipes 2003
Serves: 4
Serving size: 1 chicken breast half and 6 tablespoons sauce
Healthy Units: 4
11/7/03
Note: "Serve with Asian noodles--such as soba, somen, or udon--and steamed snow
peas."
INGREDIENTS:
4 (4-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
1 (11-ounce) can mandarin oranges in light syrup, undrained
1/2 cup chopped green onions
1 tablespoon finely chopped seeded jalapeño pepper
1 teaspoon bottled minced garlic
1 tablespoon low-sodium soy sauce
INSTRUCTIONS:
Heat oil in a large nonstick skillet over medium-high heat.
Sprinkle chicken with salt and pepper.
Add chicken to pan; cook 4 minutes on each side or until browned.
While chicken cooks, drain oranges in a colander over a bowl, reserving 2 tablespoons
liquid.
Add oranges, 2 tablespoons liquid, onions, jalapeño, and garlic to pan.
Reduce heat; simmer 2 minutes.
Combine broth, soy sauce, and cornstarch; add to pan.
Bring to a boil; cook 1 minute or until slightly thickened.
CALORIES 212 (16% from fat); FAT 3.8g (sat fat 0.7g, mono fat 1.3g, polyfat 1.3g);
1.9mg; SODIUM 562mg; CALCIUM 27mg
Page 242
Pork Saltimbocca with Polenta
Cooking Light, November 2003, p. 126
Serves: 6
Healthy Units: 9
11/9/03
6 (4 oz) boneless center cut loin pork chops, trimmed

6 very thin slices prosciutto (about 2 oz)
6 large fresh sage leaves
1/3 c. (about 1 1/2 oz) shredded fontina cheese
1/4 tsp. freshly ground black pepper
1/8 tsp. salt
2 T. all purpose flour
1 T. olive oil
1/2 c. dry white wine
1 c. fat free less sodium chicken broth
1 T. thinly sliced fresh sage
Polenta:
2 c. 2% reduced fat milk (I used skim)
1 (14 oz) can fat free less sodium chicken broth
1 c. instant Polenta
1/2 tsp. salt
To prepare pork, place each chop between 2 sheets of heavy duty plastic wrap; pound
to 1/4 inch thickness using a meat mallet or rolling pin. Arrange 1 prosciutto slice over
each chop; top with 1 sage leaf and about 1 T. cheese. Fold chops in half to sandwich
filling, and secure with wooden picks. Sprinkle both sides of chops with pepper and 1/8
tsp. salt. Place flour in a shallow dish; dredge stuffed chops in flour. Heat oil in a large
nonstick skillet over medium high heat. Add chops; cook 3 minutes on each side or until
done. Remove from pan; cover and keep warm. Add wine to pan, scraping pan to
loosen browned bits; cook until reduced to 1/4 c (about 2 minutes). Add 1 c. broth; bring
to a boil. Cook until reduced to 1/2 c. (about 5 minutes). Stir in 1 T. sage. Reduce heat
to medium. Return chops to pan; cook 2 minutes or until thoroughly heated, turning
once. To prepare polenta, bring milk and 1 can broth to a boil. Gradually stir in polenta
and 1/2 tsp. salt. Cover and reduce heat to medium low; cook 2 minutes. Serve polenta
immediately with chops and sauce. Yield: 6 servings (1 chop, about 4 tsp. sauce, and
1/2 c. polenta).
Cal=404; fat=13.3g; protein=34.9g; carb=30.8g; fiber=2.8g; chol=85mg; iron=1.6mg;

sodium=733mg; calcium=172mg
Page 243
Greek Lamb Chops
Source: Cooking Light (website)
Serving 4 servings, 2 chops each
Healthy Units: 5
Posted by: JoanBorsten
Comments: This absolutely simple rub rated three rave reviews on the CL online site so
I decided to try it and liked it a lot. DH thought it was tasty but that there was too much
oregano. Would definitely make again. I did not serve with couscous but did have a
salad of tomato, cucumber and feta cheese.
CL NOTES: Try this with couscous tossed with chopped tomato, cucumber, and feta
cheese.
INGREDIENTS
1 tablespoon dried oregano
2 tablespoons lemon juice
1 tablespoon bottled minced garlic
1/2 teaspoon salt
8 (4-ounce) lamb loin chops, trimmed
Cooking spray
Preheat broiler.
Combine first 5 ingredients; rub over both sides of chops. Place chops on a broiler pan
coated with cooking spray; broil 4 minutes on each side or until desired degree of
doneness.
CALORIES 192 (39% from fat); FAT 8.4g (sat fat 3g, monofat 3.6g, polyfat 0.6g);
Page 244
Orange Cake
Healthy Units: 5
Servings: 12
Posted by Carol (sandythecur)
November 10, 2003
NOTES:
- Very quick and easy. Nice orange flavor, but not overpowering or fake-y.
- You can reduce HUs to 4 per serving if you use light butter and egg whites.
- Instead of a square pan, I used a single round cake pan and spread the icing over the
top, letting it drizzle down sides. A small difference, but I like a slice instead of a square.
- 1/2 cup butter
- 3/4 cup sugar
- 2 eggs
- 1/2 cup orange juice
- 2 tablespoons water
- 1 1/2 teaspoons orange peel
- 1 1/4 cups cake flour
- 1 3/4 teaspoons baking powder
- 1/2 teaspoon salt
- 1 1/4 cups confectioner's sugar
- 1 tablespoon butter
- 1 tablespoon orange juice
1. In a mixing bowl, cream butter and sugar. Add eggs, one at a time, beating well after
each addition. Add the orange juice, water, orange peel, and almond extract; mix well.
2. In another bowl, combine the flour, baking powder, and salt; add to creamed mixture.
Beat for two minutes.
3. Pour batter into 8" square baking dish coated with cooking spray.
4. Bake at 350 degrees for 30-35 minutes or until a toothpick inserted near the center
comes out clean.
5. Remove to a wire rack to cool completely.
6. Combine the confectioner's sugar, butter, and enough orange juice to achieve
spreading consistency.
7. Frost cake.
2g Protein; 35g Carbohydrate; trace Dietary Fiber; 54mg Cholesterol; 258mg Sodium.
Exchanges: 1/2 Grain (Starch); 0 Lean Meat; 0 Fruit; 2 Fat; 1 1/2 Other Carbohydrates.
Page 245
Spicy Black and Red Bean Soup
Servings: 10
Healthy Units: 2
11/10/03
Jill's comments: This is a super lunch soup. A very hearty cup at only 2 points, and
making this thing is a no-brainer.
I recommend skipping the 2 tsp. added sugar. It adds a touch too much sweetness,
which the corn and carrot already contribute.
CL comments: “To use a slow cooker, combine everything in the pot, and cook on high
for the first hour; then turn the temperature to low and cook no more than 7 hours.”
INGREDIENTS:
Cooking spray
1 1/2 c. chopped onion
1 1/4 c. sliced carrots
3 c. fat free, less-sodium chicken broth
2 tsp. sugar
1 (16 oz) package frozen shoe peg white corn
1 (15 oz) can red beans or kidney beans, drained
1 (15 oz) can black beans, drained
1 (14.5 oz) can Mexican style stewed tomatoes with jalapeno peppers and spices,
undrained
1 (14.5 oz) can no salt added diced tomatoes, undrained
1 (4.5 oz) can chopped green chiles, undrained
Place a large Dutch oven coated with cooking spray over medium high heat until hot.
Add onion, carrot, and garlic. Sauté 5 minutes. Stir in broth and remaining ingredients;
bring to a boil. Cover, reduce heat, and simmer 2 hours. Yield: 10 servings (1 cup)
Cal=152; Fat=.8g; Protein=7.8g; Carb=30.8g; Fiber=4.2g; Chol=0mg; Iron=1.9mg;

Page 246
Onion Pie
Serves: 6
Healthy Units: 4
11/10/03
Jill's comments: This was one of those recipe renovations that CL does. The crust is
only so-so, but the filling was delicious. This is not eggy like a quiche; it is more
custardy.
Notes: “This custardy savory pie makes a great brunch or light supper served with a
spinach salad.”
INGREDIENTS:
1 c. low fat baking mix (such as reduced fat Bisquick)
1/3 c. 2% reduced fat milk
cooking spray
1 T. butter (I used 1/2 T. with no problem)
2 c. chopped onion
1 (8 oz) block fat free cream cheese, softened
1 large egg
1/2 c. 2% reduced fat milk
1/2 tsp. salt
dash of hot sauce
INSTRUCTIONS:
Preheat oven to 350. Combine baking mix and 1/3 c. milk. Lightly coat hands with
cooking spray. Press dough into bottom and up sides of a 9-inch pie plate coated with
cooking spray. (This was tricky. I found it worked better if I let it rest in the pie plate for a
few minutes at a time.) Melt butter in a large nonstick skillet over medium heat. Add
onion; cook 5 minutes or until tender (do not brown), stirring occasionally. Spoon onion
into prepared crust. Place cream cheese and egg in a medium bowl; beat with a mixer
at medium speed until smooth. Stir in 1/2 c. milk, salt, and hot sauce. Pour cream
cheese mixture over onion. Bake at 350 for 45 minutes or until set. Let stand 10 minutes
before serving. Yield: 6 servings (serving size=1 wedge).
Cal=177; Fat=4.8g; Protein=10.1g; Carb=22.8g; Fiber=1.2g; Chol=46mg; Iron=1mg;

Page 247
Herb, Garlic, and Mustard-Crusted Tenderloin of Pork
Source: adaptation from Cooking Light, Nov. 2003
Healthy Units: 3.5 (4 ounce serving)
Servings: 8
Comments: This recipe originally called for beef tenderloin, trimmed. I did not have beef
in the freezer but did have pork so substituted and it was great. I cooked one tenderloin
(about 14 ounces) and adjusted the crust ingredients by half. I also reduced the amount
of salt. Serve with baked sweet potatoes or roasted red potatoes with onion.
Ingredients:
1 (2-pound) pork tenderloin (usually will be two tenderloins to equal 2 pounds)
Cooking spray
¾ teaspoon salt (or salt to taste)
¼ teaspoon black pepper
3 tablespoons Dijon mustard (I used half Grey Poupon and half Mailles Old Style whole
grain)
¼ cup chopped fresh basil
¼ cup chopped fresh parsley
1 tablespoon chopped fresh thyme
1 Tablespoon chopped fresh oregano
Instructions:
1. Preheat oven to 400*F
2. Place pork on broiler pan coated with cooking spray, and sprinkle with salt and
pepper. Spread the mustard evenly over pork. Combine remaining ingredients, pat
evenly over beef
3. Insert a meat thermometer into thickest portion of pork. Bake at 400*F for 45-50
minutes or until thermometer registers 180-185*.
4. Transfer pork to cutting board. Cover loosely with foil, and let stand 10 minutes before
slicing.
Nutritionals: Per Serving (excluding unknown items): 152 Calories; 4g Fat (26.0%
calories from fat); 25g Protein; 3g Carbohydrate; 2g Dietary Fiber; 74mg Cholesterol;
329mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fat; 0
Other Carbohydrates.
Page 248
Coffee Cheesecake
Cooking Light Five Star Recipes, p. 208
Serves: 12
Healthy Units: 5
11/10/03
Jill's comments: This has a lighter, creamier (less dense) texture than some other CL
cheesecakes I've tried. Also, while most CL cheesecakes are 16 slices at 5 or 6 pts
each, this one is 12 slices for 5 pts each. Very good!
Vegetable cooking spray

3/4 cup graham cracker crumbs
2 tablespoons sugar
2 tablespoons reduced-calorie stick margarine, melted
1 tablespoon unsweetened cocoa
2/3 cup sugar
1 (8-ounce) carton Neufchâtel cheese (1/3 less fat cream cheese)
1 (8-ounce) carton nonfat cream cheese
2 eggs
1/2 cup skim milk
2 1/2 tablespoons instant coffee granules
1/3 cup nonfat sour cream
3 egg whites
1/4 cup sugar
Coat a 9-inch spring form pan with cooking spray. Combine crumbs and next 3
ingredients, and stir well. Firmly press crumb mixture into bottom and 2 inches up sides
of pan; set aside.
Combine 2/3 cup sugar and next 6 ingredients in a large bowl; beat at high speed of a
mixer until smooth. Combine milk and coffee granules; stir well. Add milk mixture and
sour cream to cheese mixture; beat until smooth.
Beat egg whites (at room temperature) at high speed of a mixer until soft peaks form.
Gradually add 1/4 cup sugar, 1 tablespoon at a time, beating until stiff peaks form.
Gently fold egg white mixture into cheese mixture.
Pour into prepared pan. Bake at 300° for 1 hour or until almost set. Turn oven off;
loosen cake from sides of pan, using a narrow metal spatula or knife. Let cheesecake
stand in oven with door slightly opened for 1 hour. Remove from oven; cover and chill 8
hours.
CALORIES 211 (30% from fat); FAT 7g (sat fat 3.4g, monofat 2.2g, polyfat 0.8g); PROTEIN 8.2g; CARBOHYDRATE 27.8g; FIBER
0.1g; CHOLESTEROL 53mg; IRON 0.7mg; SODIUM 286mg; CALCIUM 90mg;
Page 249
Thai Scallops with Asparagus
Cooking Light Web Site
Healthy Units: 7
Servings: 4 (1 cup scallop mixture and 1/2 cup rice)
Posted by Shanana111
November 11, 2003
Comments: I doubled the asparagus to bulk it up a bit.
Comments (Kate): I added sliced red pepper with the asparagus for color
Ingredients
1 1/2 pounds sea scallops

1 1/2 tablespoons olive oil
1 1/2 teaspoons minced peeled fresh ginger
2 cups (2-inch) sliced asparagus (about 1/2 pound)
1 tablespoon fresh lemon juice
1 teaspoon chile puree with garlic sauce
2 tablespoons chopped fresh basil
1/2 teaspoon grated lemon rind
2 cups hot cooked long-grain rice
Basil sprigs (optional)
Instructions
Combine the scallops and cornstarch. Heat olive oil in a large nonstick skillet over
medium-high heat. Add scallops, and stir-fry 4 minutes. Remove scallops from pan. Add
minced ginger and garlic, and stir-fry 10 seconds. Stir in sliced asparagus and next 4
ingredients (asparagus through chile puree), and cook, uncovered, 2 minutes. Return
the scallops to pan; cover and cook 1 minute. Remove from heat, and stir in chopped
basil and grated lemon rind. Serve with rice. Garnish with basil sprigs, if desired.
Nutritional Info: CALORIES 338 (18% from fat); FAT 6.6g (sat fat 0.9g, monofat 3.8g,
polyfat 0.9g); PROTEIN 32.9g; CARBOHYDRATE 35.3g; FIBER 2.1g; CHOLESTEROL
56mg; IRON 2.1mg; SODIUM 474mg; CALCIUM 72mg;
Page 250
Honey and Spice-Glazed Pork Chops
Source: CL web site
Healthy Units: 7
Servings: 4
Posted by MedleyDawn
Date: 11/11/03
Note: I added about 1/4 cup hot water at the very end to thin the glaze so I could use it
as a topping for baked sweat potatoes. Super quick and easy!!
¼ cup honey
2 tablespoons Dijon mustard
1/2 teaspoon ground ginger
1/8 teaspoon ground cloves
Cooking spray
1/2 teaspoon salt
Combine first 5 ingredients in a bowl.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle
pork with salt and pepper; cook 2 minutes on each side or until browned. Reduce heat
to medium-low; add honey mixture. Cook 10 minutes or until done, turning pork once.
Yield: 4 servings (serving size: 1 pork chop and 1 tablespoon glaze)
CALORIES 321 (34% from fat); FAT 12.1g (satfat 4.1g, monofat 5.5g, polyfat 0.9g);
PROTEIN 34g; CARBOHYDRATE 18.7g; FIBER 0.3g; CHOLESTEROL 92mg; IRON
Page 251
Wild Rice Salad
HU: 4 (3 if you don't use the almonds)
Source: Old recipe that I dug up again
Serves: 8
Posted by: CAROTS(Donna)
Prep time: 10 minutes

Cook time: 20 minutes
*Notes: Would make a great side dish for Thanksgiving. Next time I'm going to add the
almonds.
2 boxes (6 ounces each) long grain and wild rice mix

1 1/4 cups thinly sliced mushrooms
2/3 cups thinly sliced green onions
2/3 cup chopped fresh parsley
1/4 cup sliced almonds (I didn't use)
1/3 Lite Italian dressing
Cook rice, without seasoning packet, according to package directions.
Transfer to bowl. Let Cool. Add remaining ingredients.
Page 252
Frozen Orange Souffle
HU: 2
SERVINGS: 8
SOURCE: Light and Tasty magazine
POSTED BY: CAROTS/Donna
DATE: November 13, 2003
Prep Time: 20 minutes

Freeze Time: 3 Hours
*Note: Egg white powder (pasteurized dried egg whites) is found in the baking section of
supermarkets.
1 pint fat-free orange sorbet, sherbet or frozen yogurt, softened
1 container (8 ounces) frozen lite nondairy whipped topping.
1/4 cup egg white powder*
3/4 warm water
1 Tablespoon orange zest (optional)
1. Make collar for dish by cutting piece of waxed paper long enough to go around
shallow (2 1/4 inch deep) 1 quart souffle dish, overlapping ends of paper slightly. Fold
paper lengthwise in half. Wrap around outside of dish, pulling tight so filling can not run
down between the paper and dish. Secure ends of paper together with tape.
2. Gently stir together sorbet and whipped topping in large bowl until blended.
3. Stir together egg white powder and warm water in medium-bowl for 2 minutes or until
completely dissolved. Beat with mixer until soft peaks form.
4. Gently fold beaten whites into sorbet mixture. Spoon into prepared dish. Freeze until
firm, about 3 hours. Let stand at room temperature 10 minutes before serving. Garnish
with orange zest, if desired.
Page 253
Italian White Bean Soup
Source: American Institute for Cancer Research
Healthy Units: 1 per cup
Yield=8 cups
Comments: Hearty, filling soup made with pantry ingredients. I used my hand-held
blender in the soup pot rather than a blender or food processor. Love that gadget. I
forgot to drain the beans so you might get less yield if you follow the recipe. Thus
possibly 2 points/ cup.
Also this site has some great looking recipes:
http://www.aicr.org/information/recipe/index.lasso
Ingredients:
2 cans (15.5 oz. each) white kidney beans (cannellini) or Great Northern beans, drained
and rinsed
4 cups non-fat, reduced sodium chicken broth, divided
1/2 cup chopped onion
2 cloves garlic, minced
1 can (16 oz.) whole tomatoes with no salt, undrained, chopped or 4-6 fresh plum
tomatoes
2 tsp. dried basil
1/2 tsp. dried thyme leaves
1/8 tsp. white pepper
Instructions:
Combine one can of beans with two cups of the broth in a blender or food processor
and blend until a smooth puree. Transfer to a large saucepan. Stir in remaining
ingredients. Bring to a boil over high heat, then reduce heat and simmer, covered, about
10 to 15 minutes, or until beans and tomatoes reach desired tenderness.
Nutritional Information:
Makes 8 servings. Per serving: 103 calories, 1 g. total fat (<1 g. saturated fat), 37 g.
carbohydrate, 12 g. protein, 5 g. dietary fiber, 744 mg. sodium.
Page 254
Cranberry Glazed Pork
CL Web Site
Yields 6 servings -3oz of pork and 2 Tbsp sauce
HU-5 points
Posted by jcanty(Gail)
November 15,2003
1 cup fresh cranberries

1 cup coarsely chopped peeled cooking apple
2/3 cup packed dark brown sugar
1/2 cup water
1 teaspoon curry powder
1/8 teaspoon ground red pepper
2 (3/4-pound) pork tenderloins
1/4 teaspoon salt
Cooking spray

Combine first 8 ingredients in a small saucepan; bring to a boil. Cover, reduce heat, and
simmer 20 minutes. Uncover; simmer 2 minutes or until thick. Cool 10 minutes. Place in
a blender or food processor, and process until smooth. Divide cranberry sauce in half.
Trim fat from pork; sprinkle with salt and black pepper. Brush pork with half of cranberry
sauce. Place pork on a broiler pan coated with cooking spray; bake at 350° for 30
minutes or until thermometer registers 160° (slightly pink). Serve pork with remaining
cranberry sauce.
Yield: 6 servings (serving size: 3 ounces pork and 2 tablespoons sauce)

CALORIES 243 (11% from fat); FAT 3.1g (sat 1g, mono 1.3g, poly 0.3g); PROTEIN 24g;
CARB 29.5g; FIBER 1g; CHOL 74mg; IRON 2.1mg; SODIUM 164mg; CALC 34mg;
Page 255
Sweet Potato Casserole with Praline Topping
CL Web Site
Yields 8 servings (serving size ¾ cup
HU-7 points
November 15,2003
My notes: The serving size is really large and could be reduced. The streusel is both
stirred into the casserole and sprinkled on top.

1/4 cup chopped pecans, toasted
1/4 cup stick margarine, melted
4 medium sweet potatoes, peeled and halved (about 2 1/2 pounds)
1 1/2 teaspoons vanilla extract
1 large egg white
1 (5-ounce) can fat-free evaporated milk
Cooking spray

Combine first 5 ingredients in a small bowl, stirring to form a streusel. Set aside.
Place potatoes in a Dutch oven; add water to cover. Bring to a boil; cover, reduce heat,
and simmer 30 minutes or until very tender. Drain well; mash in a large bowl. Stir in 1
cup streusel, granulated sugar, vanilla, egg white, and milk. Spoon into a 2-quart
casserole coated with cooking spray; top with remaining streusel. Bake at 350° for 45
minutes.
Yield: 8 servings (serving size: 3/4 cup)

97mg;
Page 256
Oats and Buttermilk Snack Cake
serves: 12
HU: 4
Posted by: Carrie(Scarehair)
11/15/03
Comments: Very kid friendly. CL suggests serving with a maple glaze for dessert or with
powdered sugar for after school snack. I let the oat soak for 6 hours instead of 8. Great
after school snack. Will experiment using ad-ins like blueberries, shredded carrot or
zucchini, coconut, etc. Also will experiment bringing down HU's with ff buttermilk and
egg substitute. Stored in zip lock. Tasted great the next day.
1 1/2 Cups buttermilk

1/2 Cup steel-cut oats
1/2 Cup oat flour
1 Cup all purpose flour
1/2 teaspoon salt
2/3 cups packed brown sugar
1 1/2 teaspoons vanilla extract
1 large egg
cooking spray
1 tablespoon powdered sugar (optional)
Combine buttermilk and oats. Cover and refrigerate 8 hours.
Lightly spoon flour into dry measuring cup; level with a knife. Combine flours, baking
powder and soda, and salt; stir with a whisk.
Place brown sugar and butter in a bowl. Beat with mixer at medium speed until light and
fluffy. Add vanilla and egg; beat until well blended. Add flour mixture, beating just until
moist.
Spoon batter in to a sprayed 9x13 pan. Bake at 375 degrees for 30 minutes or until a
wooden pick inserted in the middle comes out clean. Cool 10 minutes in pan on wire
rack. Cut into squares. Garnish with powdered sugar, if desired.
cal 176, fat 5.2g, protein 4.1g, carb 28.9g, fiber 1.4g, chol 29mg, iron 1.3mg, sodium
266mg, calc 69 mg
Page 257
Thai Cabbage Slaw
Source: Cooking Light Magazine November 2003
Serving 8 (3/4 cup/serving) – I served it as 4 almost 2 cup servings
Healthy Units: 0 (only 1 HU if you have 2 cups)
Make sure you let it sit in the refrigerator for at least an hour so all the tastes can blend.
Served with black beans and chorizo chili – talk about a mishmosh of cultures.
CL: Serve with grilled flank steak, roast chicken or fajitas.
1 T fresh line juice

3 T rice vinegar
2 T fish sauce
1 T water
1 T creamy peanut butter
6 cups shredded Napa (Chinese) cabbage
2 cups shredded red cabbage
1 cup shredded carrots
2 T chopped dry roasted peanuts
1 T chopped fresh cilantro
1 T chopped fresh mint
Combined first 7 ingredients in a large bowl, stirring with a whisk until blended. Add
cabbages, pepper and carrots. Toss gently to coat. Cover and marinate in refrig 1 hour.
Stir in peanuts, cilantro and mint.
Calories 66 (34% from fat). Fat 2.5 g (sat 0.4g, mono 1.1g, poly 0.8g). Protein 2.9g,
Carb 10 g, fiber 3.2g, chol 0mg; iron 0.9mg, sodium 540 mg, calc 55 mg
Page 258
Dutch Split Pea Soup
Source: The Good Food Book, Jan Brody
Servings: 8 <2 cups each>
Healthy Units: 6
Posted by: Bawstinn32(Maria)
Date: 11/15/2003
Comments: I increased the ham from 1/4 pound to 6 oz as that was as big as the ham
steak that I purchased was. Rather than broth, I used the ham base I bought from
Penzey's mixed with the water.
Ingredients
1 lb dried green split peas

6 c water
4 cups broth (chicken or beef) or ham base from Penzey's mixed with water
6 oz ham, diced (amount was increased from 4 oz.)
3/4 c celery, with some leaves; chopped
2 leeks, white part only, thinly sliced
1 large onion; chopped (1 cup)
3 1/2 cups potatoes; diced
2 cups carrots; diced (2 large)
1/2 teas salt
1/4 teas freshly ground black pepper
1 dash Tabasco or other hot pepper sauce; or to taste
Instructions
In a large saucepan, combine the peas and water. Bring the water to a boil, and cook
the peas for 2 minutes. Remove the peas from the heat, cover, and let stand for 1 hour.
Add the broth, ham, celery, leeks, and onion. Bring the soup to a boil, reduce the heat,
cover the pan, and simmer the soup for 1-1/2 hours.
Add the potatoes and carrots, and cook the soup for another 15 to 30 minutes (the peas
should disintegrate). If the soup gets too thick, thin it with additional broth.
Season the soup with salt, pepper, and hot pepper sauce.
Page 259
Pear Cranberry Crisp
Source: CL November 2003 page 154
Healthy Units: 4
Serve: 12 servings (about 1/2 cup each)
Posted by Joan Borsten
November 16, 2003
CL: This seasonal desert doesn’t take a lot of work. Preparing the topping earlier in the
day and refrigerate in a zip top plastic bag.
Fillings
6 cups sliced peeled pear (about 3 pounds)
1 t cornstarch
½ cup fresh cranberries (I will double this next time)
½ cup apple juice
¼ cup maple syrup
1 tsp vanilla extract
½ tsp ground ginger
1/8 tsp sea salt
Cooking Spray
Topping
¾ cup regular oats
3/4 cup whole wheat pastry flour
¼ cup sugar
¼ cup chopped pecans
¼ cup butter, melted
¼ t sea salt
1. Preheat oven to 375

2. To prepare filling, place pears in a large bowl. Sprinkle with cornstarch, toss well to
coat. Stir in cranberries and the next five ingredients (cranberries through 1/8 tsp sea
salt). Spoon pear mixture into a 2-quart baking dish coated with cooking spray.
3. To prepare topping, combine oats and remaining ingredients, tossing until moist.
Sprinkle topping in an even layer over pear mixtures. Cover with foil. Bake at 375 for 40
minutes. Uncover and bank an additional 20 minutes or so until topping golden and fruit
mixture bubbly. Yield 8 servings (3/4 cup each).
Calories 310 (30% from fat). Fat: 10.2g (sat 3.0g, moo 3.4 g, poly 1.3 g); Protein 4.2 g,
carb 55.4 g, fiber 4.8g,. chol 15mg, iron 1.1mg, sodium 168mg, calc 40 mg)
Page 260
Unstuffed Cabbage Casserole
Source: Jim Fobel's Casseroles
Servings: 8
Healthy Units: 7
November 17, 2003
Comments: The original recipe called for 3/4 pound ground beef, 3/4 pound ground pork
and 3/4 cup rice. I only had ground beef and I had 2 pounds of it, so upped the rice by
1/4 cup. Next time I'll increase the amount of tomato sauce as well. Good comfort food
that reminded me of my grandma!
4 pounds green cabbage leaves

1 cup white rice
2 pounds ground beef, 92% lean
2 whole eggs
16 ounces tomato sauce
1 tablespoon paprika
1 1/2 teaspoons basil
2 teaspoons salt
1 cup water
Quarter the head of cabbage through the core (the core portion will be
attached to the quarters and holds the leaves together. Choose a large pot
that will hold all 4 pieces and half-fill with water. Cover and bring to a
boil over high heat. Add the cabbage, partially cover and boil until tender,
about 15 minutes. Drain and let cool slightly.
Bring about 2 quarts of water to a boil in a large saucepan over high heat. Gradually
add the rice so the boil does not stop and boil until firm-tender,
about 12 minutes. Drain in a sieve and shake out any excess water. Turn the
rice into a large bowl and let cool for 10 minutes.
Crumble in the ground beef. Add the eggs and 8 ounces tomato sauce. Add the
paprika, basil, salt , pepper and 1/2 cup water. Mix thoroughly with your
hands or large spoon.
Preheat the oven to 350.
In a bowl, combine the remaining can of tomato sauce with the remaining 1 cup
water. Spread 1/2 cp of the diluted tomato sauce in the bottom of a glass
or ceramic baking dish.
Page 261
Slide off and discard the core portion of each cabbage quarter. Peel off all
of the largest outer leaves (there will b e 6 or 7 from each quarter).
Finely chop enough of the heart of the cabbage to measure about 2 cups
lightly packed.
Begin lining the casserole with the largest leaves, overlapping them all
around the sides of the pan so the wide ends are on the bottom of the pan,
the leaves run up the sides and the points hang over the sides (these will
fold inward over the casserole later). Fill in the bottom of the casserole
with a double layer of leaves. Spoon in half of the meat mixture and spread
into an even layer. Add all of the chopped cabbage and press lightly. Spoon
1/2 cup of the diluted tomato sauce over the chopped cabbage. Spoon on the
remaining meat and pat to make an even layer. Arrange the remaining leaves
over the top; fold in the overhanging leaves all around. The casserole will
be full. Prick all over with a long fork - about 50 times. Spread the
remaining diluted tomato sauce over the top.
Cover with a sheet of parchment or wax paper; top that with a sheet of
aluminum foil and crimp the edges all around tightly. Place on a sheet of
aluminum foil to catch any spills. Bake in the center of the over for 1 1/2
hours. Remove from oven and let stand, covered for 30 minutes before
serving. Cut into 8 squares and serve hot, spooning some of the juices from
the casserole over each portion.
Reheat: If at room temperature, cover and bake at 350 for 40 to 50 minutes.

If cold, pour 1/4 cup of water over the top. Cover as before and reheat for
1 1/4 hours.
Per Serving (excluding unknown items): 350 Calories; 12g Fat (30.0% calories
from fat); 28g Protein; 36g Carbohydrate; 7g Dietary Fiber
Page 262
Pad Thai
Source: CL.com
Servings: 6
Healthy Units: 7
Posted by: EJWyatt (Emily)
November 17, 2003
INGREDIENTS:
6-3/4 cups water, divided
1/2 pound uncooked rice sticks (rice-flour noodles) or vermicelli
2 tablespoons oil, divided
1/4 cup Thai fish sauce
2 large eggs, lightly beaten
3/4 pound skinned, boned chicken breast, cut into 1-inch strips
1/2 pound medium shrimp, peeled and deveined
1/2 cup (1-inch) sliced green onions
2 teaspoons paprika
2 cups fresh bean sprouts
1/2 cup chopped fresh cilantro
2 tablespoons chopped peanuts
6 lime wedges
INSTRUCTIONS:
Place 6 cups water in a stir-fry pan or wok; bring to a boil. Add noodles; cook 4 minutes.
Drain and rinse with cold water; drain well. Place cooked noodles in a large bowl. Add 1
teaspoon oil; toss well. Set aside.
Combine 3/4 cup water, soy sauce, fish sauce, and brown sugar; set aside.
Heat 1 teaspoon oil in a stir-fry pan or wok over medium heat. Add eggs; stir-fry 1
minute. Add eggs to noodle mixture. Heat 1 teaspoon oil in pan over medium-high heat.
Add chicken and garlic; stir-fry 5 minutes. Add to noodle mixture. Heat 1 tablespoon oil
in pan. Add shrimp, onions, and paprika; stir-fry 3 minutes. Add the soy sauce mixture
and noodle mixture to pan; cook 3 minutes or until thoroughly heated.
Remove from heat; toss with sprouts and cilantro. Sprinkle with peanuts. Serve with
lime wedges.
Page 263
NUTRITIONAL INFO:
calories: 347 carbohydrates: 41.6 g cholesterol: fat: 9.3 g sodium: 1364 mg protein: 24.5
YIELD:
6 servings (serving size: 1 1/3 cups noodle mixture, 2 teaspoons cilantro, about 1
teaspoon peanuts, and 1 lime wedge)
Cranberry Salad Revised
Source: My mom's home ec class circa 1940
Healthy Units: 0.5
Servings: 14 (at 1/4 cup each)
Posted by: MoOzark(Donna)
Comments: Since cranberries now come in 12 ounce packages rather than 16 ounce
packages (my sister calls them “cranberry pounds”) I have calculated the ratio for 12
ounce packages. Also I have substituted Splenda in place of the sugar to make it
Weight Watcher friendly. If you don’t want to use Splenda, continue to use sugar in the
recalculated amounts. Just be sure to change the points if you use real sugar.
1 7/8 cups Splenda
3/4 cup water
1 1/8 tablespoons gelatin soaked in 3/8 cup cold water
1 12 ounce package raw cranberries, ground
½ to ¾ medium-sized orange, ground with rind
¾ cup chopped nuts* (optional)
-Heat water to boiling and add Splenda to dissolve.

-Add soaked gelatin and stir until dissolved.
-Cool.
-Add remaining ingredients. Chill
Note:
-cranberries can be ground using a food mill, a food processor, or a blender.
-if cranberries are juicy, use more gelatin. Up to 1 ½ Tablespoons total. Seems that early
cranberries are crisp and later season cranberries are juicy.
Yield: approx 3 ½ cups 14 servings
Page 264
Salad with nuts at ¼ cup servings=1.5 points
Salad without nuts at ¼ cup serving= .5 points
Page 265
Panda Express Orange Chicken - reduced version
Source WW boards
Healthy Units 5
Servings 4
Posted by "Beckyplay"
11/18/03
Ingredients
SAUCE
3 tablespoons water
2 tablespoons orange juice
1/2 cup dark brown sugar, not packed
1/2 cup Splenda
1 tablespoon dry sherry, or rice vinegar
2 1/2 tablespoons low sodium soy sauce
1/4 cup lemon juice+2 tablespoons lemon juice (total of 6 tablespoons)
orange zest, from whole orange
1 teaspoon fresh ginger, minced
3/4 cup green onion, chopped
1/2 teaspoon red pepper flakes
REMAINING INGREDIENTS
2 tablespoons cornstarch
3 tablespoons water
1 pound skinless boneless chicken breast, cut in 1" pieces
1 teaspoon peanut oil
4-5 cups frozen broccoli, chopped
Directions
1. Combine all of the sauce ingredients in a medium saucepan. Stir often while bringing
mixture to a boil. When sauce reaches a boil, remove it from heat and allow it to cool a
bit, uncovered. (I added an additional 1/4 cup of water to stretch the sauce).
2. Slice chicken breasts into bite-size chunks. Remove a scant 1 cup of the marinade
from the pan and pour it over the chicken in a large resealable plastic bag or other
container which allows the chicken to be completely covered with the marinade. The
chicken should marinate for at least a couple hours. Cover the remaining sauce and
leave it to cool until the chicken is ready.
3. When chicken has marinated, preheat a non-stick skillet on high heat.
Page 266
4. Put cornstarch in a small bowl, then add 3 tablespoons of water. Stir until cornstarch
has dissolved. Pour this mixture into the sauce and set the pan over high heat. When
sauce begins to bubble and thicken, cover and remove it from heat. (I used 3
tablespoons of cornstarch and added sufficient water (1/4 c roughly) to make the sauce
an appropriate consistency.)
5. Remove chicken from marinade and brown over high heat in skillet sprayed with
cooking spray and 1 tsp oil. Discard marinade. As the chicken cooks, reheat the sauce
left covered on the stove. Stir occasionally.
6. When all of the chicken is done, add frozen broccoli and cover. Stir occasionally until
broccoli is heated through - about 5 minutes. Cover with the thickened sauce. Stir gently
until all of the pieces are well coated.
Serve over 1/2 cup rice for a 7 pt meal.
Nutritional Information without the Broccoli

Carbohydrate; 1g Dietary Fiber; 66mg Cholesterol; 464mg Sodium. Exchanges: 0
Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 2 Other Carbohydrates.
Page 267
Chunky Chipotle-Chicken Chili
Serves: 6
Healthy Units: 6
11/19/03
3 bacon slices
1 pound skinned, boned chicken breasts, cut into 1-inch pieces
1/2 cup chopped red onion
1 teaspoon ground coriander
1 drained canned chipotle chile in adobo sauce, seeded and minced
1 cup frozen whole-kernel corn, thawed
1 (16-ounce) bottle salsa
1 (15-ounce) can pinto beans, rinsed and drained
1 (7-ounce) bottle roasted red bell peppers, drained and sliced
Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from
pan; crumble. Add chicken to drippings in pan; saute 4 minutes. Remove from pan;
keep warm. Add the onion, coriander, garlic, and chile to pan; saute 3 minutes. Add
corn, salsa, beans, and bell peppers; cover and cook 5 minutes. Return the chicken and
bacon to pan; cook 5 minutes or until thoroughly heated.
Yield: 6 servings (serving size: 1 cup)

24.7g; CARB 26g; FIBER 4.2g; CHOL 53mg; IRON 2.9mg; SODIUM 686mg; CALC
69mg
Page 268
Garden Salad with Creamy Lemon Dressing
Serves: 4
Healthy Units: 1
11/19/03
7 cups torn romaine lettuce

2/3 c. thinly sliced seeded peeled cucumber
1/2 c. thinly sliced carrot
1/3 c. sliced green onions
6 cherry tomatoes, halved
1/2 c. fat free sour cream
2 T. grated Parmesan cheese
1 1/2 T. lemon juice
1 1/2 tsp. water
1 1/2 tsp. vegetable oil
1/4 tsp. salt
Combine first 5 ingredients in a large bowl. Combine sour cream and remaining 6
ingredients in a small bowl; stir well with a whisk. Spoon dressing over salad, tossing
gently to coat. Yield: 4 servings. (Serving size= 2 cups).
Calories=80; Fat=2.8g; Protein=5.3g; Carb=8.7g; Fiber=2.7g; Chol=2mg; Iron=1.5mg;

Page 269
Individual Beef Wellingtons
Cooking Light Five Star Recipes, p. 78
Serves: 6
Healthy Units: 7
11/19/03
3/4 lb. fresh mushrooms, quartered

butter flavored vegetable cooking spray
1/4 c. chopped shallots
2 tsp. all purpose flour
1/2 tsp. dried marjoram
1/8 tsp. pepper
1 (10 1/2 oz) can beef consommé, undiluted and divided
2 T. minced fresh parsley
6 (4 oz) beef tenderloin steaks (1 inch thick)
1 1/2 tsp. 72% less sodium Worcestershire sauce (I used regular)
6 sheets frozen phyllo pastry, thawed in refrigerator
1/2 c. Marsala
1 1/2 tsp. cornstarch
Calories=297; Protein=28.6g; Fat=9/4g; Carbohydrate=18.4g; Fiber=.9g;

Cholesterol=71mg; Iron=4.7mg; Sodium=497mg; Calcium=20mg
Position knife blade in food processor bowl; add mushrooms, and process until finely
chopped. Coat a large skillet with cooking spray; place over medium high heat until hot.
Add mushrooms, shallots, and garlic; sauté 2 minutes or until tender. Stir in flour,
marjoram, and pepper. Gradually add 1/4 c. consommé; stir well. Cook, stirring
constantly, 5 minutes or until liquid evaporates (mixture will be very thick). Remove from
heat, and stir in parsley; set aside. Trim fat from steaks. Coat skillet with cooking spray,
and place over medium high heat until hot. Add steaks and cook 1 1/2 minutes per side
or until browned. Drain on paper towels. Place steaks on a rack coated with cooking
spray, and place rack in a shallow roasting pan. Drizzle 1/4 tsp. Worcestershire sauce
over each steak; top each with 3 T. mushroom mixture. Place 1 phyllo sheet on a work
surface (keeping remaining phyllo covered); lightly coat phyllo sheet with cooking spray.
Fold rectangle in half crosswise to form a 13x5 1/2 inch rectangle; lightly coat with
cooking spray. Fold rectangle in half crosswise to form a 6 1/2 x 5 1/2 inch rectangle;
lightly coat with cooking spray. Cut a 1/4 inch strip from short side of rectangle; set
aside. Drape phyllo rectangle over a steak, tucking all edges under the steak. Lightly
coat with cooking spray. Crumple the 1/4 inch strip of phyllo into a ball and place on top
of phyllo wrapped steak. Return steak to rack in roasting pan. Repeat procedure with
remaining phyllo sheets and cooked steaks.
Page 270
Bake at 425 for 15 minutes or to desired degree of doneness. (I had to bake slightly
longer to get the phyllo to the golden color I wanted.) Combine remaining consommé,
wine, and cornstarch in a small saucepan; stir well. Bring to a boil; cook, stirring
constantly, 1 minute. Stir with steaks. Yield: 6 servings. (serving size: 1 individual
Wellington and 1/4 c. sauce.)
Page 271
Shrimp, Peppers, and Cheese Grits
Serves: 4
Healthy Units: 9
11/19/03
1/2 cup chopped Canadian bacon

1 cup green bell pepper strips
1 (10-ounce) can diced tomatoes and green chiles, drained
1 1/2 pounds medium shrimp, peeled and deveined
1 2/3 cups fat-free milk
1 (16-ounce) can fat-free, less-sodium chicken broth
1 cup uncooked quick-cooking grits
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese
Cook bacon in a skillet over medium heat 3 minutes or until lightly browned, stirring
frequently. Add bell peppers; cook 10 minutes, stirring occasionally. Add tomatoes; cook
5 minutes. Add shrimp; cook 3 minutes. Stir in green onions; keep warm.
Combine milk and broth in a saucepan. Bring to a boil, and stir in grits. Bring to a boil;
reduce heat, and cook for 5 minutes or until thick, stirring occasionally. Stir in cheese.
Serve shrimp mixture over grits.
Yield: 4 servings (serving size: 1 cup grits and 1 1/4 cups shrimp mixture)

467mg;
Page 272
Korean Buns
Source: Food and Wine (Dec 2003)
Healthy Units: 2.5
Servings: 5
Posted by: MissVN
Date: Nov. 19, 2003
Ingredients
1 package (10 oz) biscuit dough

1/4 pound low-fat sausage
1/4 cup kimchi, drained and chopped
1 chopped scallion (green and white part)
Instructions
1. In a medium bowl, combine the sausage meat, kimchi, and scallion. On a work
surface, flatten each biscuit to a 3-inch round. Place 1 tablespoon of the filling in the
center of each biscuit, moisten the edges and pinch the seam to seal.
2. Line a bamboo or metal steamer with a sheet of lightly oiled wax paper. Place the
buns on the wax paper, seam side up. Cover and steam for 10 minutes. Serve the
steamed buns at once, passing soy sauce on the side.
Notes: Could very easily be adapted by other seasonings to go with any Asian dish.
Fairly quick & easy to prepare. Also, watch out, if you use waxed paper in a metal
steamer, you will get some melted wax on your steamer. Next time I'll probably use
cabbage leaves.
Kimchi (or kim chee) can normally be found in the produce section of your grocer near
the tofu & Asian foods.
Page 273
Old Fashioned Caramel Cake
Source: Cooking Light, December 1999

Healthy Units: 7
Servings: 18
Posted by: Carol (sandythecur)
1 tablespoon flour
1 1/2 cups granulated sugar
2 eggs
1 egg white
2 1/4 cups flour
2 1/2 teaspoons baking powder
1/2 teaspoon salt
1 1/4 cups milk, 1% lowfat
2 teaspoons vanilla
1 cup packed brown sugar
1/2 cup evaporated milk, fat free
2 1/2 tablespoons butter
2 teaspoons corn syrup, light
dash salt
2 cups powdered sugar
2 1/2 teaspoons vanilla
Preheat oven to 350°. Coat 2 (9-inch) round cake pans with cooking spray; line bottoms
with wax paper. Coat wax paper with cooking spray; dust with 1 tablespoon flour.
Beat granulated sugar and 1/2 cup butter at medium speed of a mixer until well-blended
(about 5 minutes). Add eggs and egg white, 1 at a time, beating well after each addition.
Lightly spoon 2 1/4 cups flour into dry measuring cups; level with a knife. Combine 2 1/4
cups flour, baking powder, and salt; stir well with a whisk. Add flour mixture to sugar
mixture alternately with 1 1/4 cups milk, beginning and ending with flour mixture. Stir in
2 teaspoons vanilla.
Pour batter into prepared pans, and sharply tap pans once on counter to remove air
bubbles. Bake at 350° for 30 minutes or until a wooden pick inserted in center comes
out clean. Cool in pan 10 minutes on a wire rack; remove from pans. Carefully peel off
wax paper; cool completely on wire rack.
Page 274
To prepare frosting, combine brown sugar and next 4 ingredients (brown sugar through
salt) in a medium saucepan, and bring to a boil over medium-high heat, stirring
constantly. Reduce heat, and simmer until thick (about 5 minutes), stirring occasionally.
Remove from heat. Add powdered sugar and 2 1/2 teaspoons vanilla; beat at medium
speed of a mixer until smooth and slightly warm. Cool 2 to 3 minutes (frosting will be
thin but thickens as it cools).
Place 1 cake layer on a plate; spoon 1/2 cup frosting on to cake layer spreading to
cover. Top with remaining cake layer. Frost top and sides of cake. Store cake loosely
covered in refrigerator.
Page 275
Pumpkin Cheesecake
Source CL web site
HU-6 points
Posted by: jacanty(Gail)
Nov 19,2003
Cheesecakes are best when they're made ahead of time. You can prepare this one up
to three days before the party; just cover and chill it until time to serve.
CRUST:
56 reduced-fat vanilla wafers (about 8 ounces)
1 tablespoon butter or stick margarine, melted
Cooking spray
FILLING:
3 (8-ounce) blocks fat-free cream cheese, softened
2 (8-ounce) blocks 1/3-less-fat cream cheese, softened
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
Dash of allspice
4 large eggs
1 (15-ounce) can pumpkin
Preheat oven to 400°. To prepare crust, place wafers in a food processor; pulse 2 to 3
times or until finely ground. Add butter; pulse 10 times or until mixture resembles coarse
meal. Firmly press mixture into bottom of a 9-inch springform pan coated with cooking
spray. Bake at 400° for 10 minutes; cool on a wire rack.
Reduce oven temperature to 325°.
To prepare filling, beat cheeses with a mixer at high speed until smooth. Add the
granulated sugar and next 8 ingredients (granulated sugar through vanilla), beating well.
Add eggs, 1 at a time, beating well after each addition. Add pumpkin; beat well.
Pour cheese mixture into prepared crust; bake at 325° for 1 1/2 hours or until almost
set. (Cheesecake is done when the center barely moves when pan is touched.) Remove
cheesecake from oven; run a knife around outside edge. Cool to room temperature;
cover and chill at least 8 hours.
NUTRITION PER SERVING CALORIES 256 (34% from fat); FAT 9.8g (sat 5.3g, mono 2.9g, poly 0.5g);
PROTEIN 11.4g; CARB 29.3g; FIBER 1.4g; CHOL 86mg; IRON 1.2mg; SODIUM 479mg; CALC 172mg;
Page 276
Brussel Sprouts with Bacon
Adapted from Rachael Ray's 30-Minute Meals
Servings: 4
HU: 0.5 (with my changes)
November 21, 2003
Note: I used Hatfield sliced bacon, a local brand that has 70 calories for three slices,
and calculated points based on that brand. I was going to use 1 tsp. of oil instead of the
1 Tbsp., but felt any oil was unnecessary. 3 slices bacon, chopped
1 Tbsp. olive oil (I completely omitted this)
1 shallot, chopped
1 1/2 pounds Brussels sprouts, trimmed, small sprouts left whole, larger sprouts halved
1 cup chicken broth (I used 2/3 cup and it was more than enough)
Brown bacon in a medium skillet over medium high heat. Remove bacon to a paper
towel lined plate. Add olive oil to the pan. Add shallots and saute 1 to 2 minutes. Add
Brussels sprouts and coat in oil. Season with salt and pepper. Cook Brussels sprouts 2
to 3 minutes to begin to soften, then add broth. Bring broth to a bubble, cover and
reduce heat to medium low. Cook 10 minutes, until tender. Transfer sprouts to a serving
dish with a slotted spoon and top with cooked bacon bits.
Creamy Mashed Potatoes
Source: Cooking Light Critics with a twist
Healthy Units: 4
Servings: 7/ 1 Cup per serving
Posted By: Dianne (Dianeee)
Date 11/22/2003
side dishes | Serving is 1 Cup
Ingredients
4.4 oz. pkg. Light Boursin Cheese

3 pound uncooked yukon gold potatoes
2/3 cup fat-free skim milk
1 tsp table salt
4 tbsp light butter
Instructions Boil Potatoes covered in water until tender, drain. Melt butter
add milk, salt and Cheese. Mix together until melted. Add potatoes and whip.
Page 277
Chocolate Espresso Brownies
Holly Clegg, Trim & Terrific Home Entertaining the Easy Way
Servings: 72
HU: 1.7
November 23, 2003
Comments: Here is the brownie recipe. The recipe is especially for entertaining, and as
such, they designate 72 quite tiny servings. I cut these into 48 brownies at 2.4 points
per brownie with my changes. Next time, I may decrease the sugar in the brownies
even further to 1 1/4 cups, and increase the cocoa powder to 1/2 cup.
Ingredients
1 cup water
1/3 cup Canola oil
2 tablespoons espresso powder
2 cups all purpose flour
1 3/4 cups sugar (II used 1 1/2)
1/3 cup cocoa
1/2 cup buttermilk
1 teaspoon baking soda
1 egg, beaten
Chocolate Espresso Icing (recipe follows)
Instructions
Preheat oven to 400 degrees. Coat a 15x10x1-inch baking pan with nonstick cooking
spray.
In a small pot, combine water and oil; bring to a boil. Remove from heat and stir in
espresso powder until dissolved. In a large bowl, mix together the flour, sugar and
cocoa. Add hot water mixture to the flour mixture, and stir well. In a small bowl mix
together, the buttermilk and baking soda, stir until baking soda dissolves. Add buttermilk
mixture and egg to batter, stirring well.
Transfer the batter to the prepared baking pan. Bake for 15 minutes, or just until the top
springs back when touched. Remove from oven and immediately pour the Chocolate
Espresso Icing on top and spread. Cool the brownies completely at room temperature,
and cut into squares.
Page 278
Chocolate Espresso Icing
6 tablespoons margarine (I used 3 Tbsps. regular butter and 3 Tbsps. light butter)
1/3 cup buttermilk
1/4 cup cocoa
1 tablespoon espresso powder (instant espresso coffee)
1 (16-ounce) box confectioners' sugar
In a medium pot, combine margarine, buttermilk, cocoa, and espresso powder; and
bring to a boil. Add confectioners' sugar and vanilla, mixing until smooth. Set aside until
ready to use.
Page 279
Chicken and Wild Rice with Smoked Sausage
Cooking Light, December 2002
Healthy Units 10
Servings 8 (1 1/2 c.)
Posted by Lesley(LMaybloom)
11/23/03

1 pound boneless skinless chicken breast, cut into bite-sized pieces
1 14 ounce package smoked sausage, cut into 1/2" thick slices
4 cups Portobello mushroom caps, sliced 1/2" thick
2 cups chopped onion
2 whole garlic cloves, minced
2 14 1/2 ounce lowfat chicken broth
2 6.2 ounce Uncle Ben's fast-cooking long grain & wild rice
1 14 ounce can artichoke hearts, quartered
1 2 1/4 ounce black olives
Instructions
1. Heat a Dutch oven coated w/ cooking spray over medium high heat. Add chicken;
saute 4 minutes or until done. Remove from pan; keep warm. 2. Re-coat pan w/ cooking
spray. Add sausage; saute 5 minutes or until browned. Add mushrooms, 2 c onion and
garlic; saute 3 minutes. Add broth and rice, omitting seasoning packets; bring to a boil.
Cover, reduce heat and simmer 20 minutes or until liquid is absorbed.
Page 280
Linguine and Spinach with Gorgonzola Sauce
Cooking Light December 2003
Servings: 4 (1 1/4 cups each)
HU: 7.7
November 23, 2003
Note: I added 2 cloves of minced garlic to this, quickly sautéing them in the butter
before adding the flour. This would be even better with about a Tablespoon of toasted
walnuts sprinkled over each serving.
1 9-oz. package fresh linguine

1 Tbsp. butter
1 Tbsp. all-purpose flour
1 12-oz. can evaporated low-fat milk (I used evaporated skim milk)
3/4 cup (3 oz.) crumbled Gorgonzola cheese
3/4 tsp. salt
1 6-oz bag fresh baby spinach (about 6 cups) (I lightly chopped mine)
Cook pasta according to package directions, omitting salt and fat.
While pasta cooks, melt butter in a medium saucepan over medium heat. Add flour;
cook 1 minute, stirring constantly with a whisk. Gradually add the milk, stirring
constantly with a whisk. Increase heat to medium-high; bring to a boil, stirring
constantly. Reduce heat, simmer 3 minutes or until sauce thickens slightly, stirring
frequently. Remove from heat, and stir in cheese, salt and pepper. Combine the sauce,
pasta and spinach, tossing gently to coat.
Calories 379; fat 12.2g (sat 7.5g, mono 1.5 g, poly 0.8g); protein 19.6g; carb 48.3g; fiber
4.6g; chol 80 mg; iron 3.7mg; sodium 898mg; calc 411mg.
Page 281
Oniony Vegetable Beef Soup
Cooking Light Soups and Stews Cookbook, p. 45
Serves: 10
Healthy Units: 2
11/23/03
Comments: Made this for lunch today. The recipe is from the CL Soups and Stews
Cookbook, which does not list fiber info, so the points below have been calculated
without fiber. This is an old-fashioned, basic vegetable beef soup recipe, but it's a good
one and super low points. I will definitely make again. Good for cold winter lunches and
sick kids. :) Don't skip the 1 hour simmer--it's what tenderizes the beef so well.
1/2 lb lean boneless top round steak

1 tsp. olive oil
1 1/2 c. thinly sliced onion
1 tsp. sugar
3/4 tsp. salt
1 T. minced garlic
1 1/2 c. water
2 (14 1/2 oz) cans no salt added beef broth
1 (14 1/2 oz) can no salt added whole tomatoes, undrained and chopped
1/2 tsp. dried thyme
1/2 tsp. pepper
1 bay leaf
1 1/2 c. coarsely chopped cabbage
1 c. chopped celery
1 c. sliced carrot
1 medium size yellow squash, cut into 1 inch chunks
1 small zucchini, cut into 1 inch chunks
Trim fat from steak; cut steak into 1 inch pieces. Coat a Dutch oven with cooking spray;
place over medium high heat until hot. Add steak; cook until browned on all sides,
stirring frequently. Remove steak from pan; drain and set aside. Add oil to pan. Place
over medium high heat until hot. Add onion; sauté 5 minutes or until tender. Reduce
heat to medium low; add sugar and salt. Cook 15 to 20 minutes, or until golden, stirring
occasionally. Add garlic; cook 1 minute. Add steak, water, and next 5 ingredients to
onion mixture. Bring to a boil; cover, reduce heat, and simmer 1 hour. Add cabbage and
remaining ingredients. Cover and simmer 25 to 30 minutes or until vegetables are
tender. Remove and discard bay leaf. Yield: 10 (1 cup) servings.
Cal=79; Fat=1.6g; Protein=6.8g; Carb=9g; Cholesterol=13mg; Sodium=216mg
Page 282
Beef And Green Bean Stir Fry
Source: FC Light and Easy
HU: 6*
Serves: 6
*Note: Can be reduced by subbing reduced-fat peanut butter. Next time will try that. A
quick and easy dish. The peanut butter is the surprise ingredient in this dish. If you love
peanut butter, and who doesn't..... try this! Prep Time: 15 minutes
Cook Time: 12 minutes
1 pound green beans, trimmed and left whole

1 flank steak (about 14 ounces), cut into thin strips
1 Tablespoon grated fresh ginger; OR 1 teaspoon ground ginger
1 clove garlic, minced
2 teaspoon oil
1/2 cup reduced-sodium beef broth
1/4 cup creamy peanut butter*
3 Tablespoons red wine vinegar
3 Tablespoons light soy sauce
2 Tablespoons dark Asian sesame oil
1 Tablespoon chopped peanuts
1. Cook beans in large pot boiling water until tender, about 6 minutes; drain
2. Stir-fry beef, ginger and garlic in hot oil in skillet 3 to 5 minutes
3. Whisk broth, peanut butter, vinegar, soy and sesame oil in small bowl. Add to beef;
cook until mixture boils and thickens slightly. Add beans; heat. Transfer to platter;
sprinkle with peanuts.
Page 283
Crisp Potato Hash Browns
Cooking Light December 2003
Servings: 8
HU: 1.7 per round
11/24/03
Notes: I would suggest spraying just the areas on the foil where you'll place the rounds.
I found that any cooking spray elsewhere on the sheet burned and made the house
smell like something was burning.
4 cups shredded peeled baking potato (about 1 1/4 pounds)

1/4 cup thinly sliced green onions (I used sweet onions)
1/4 cup chopped green bell pepper
2 Tbsps. cornstarch
1/4 tsp. salt
1/4 tsp. onion powder
Cooking spray
Preheat oven to 475. Place potato in a large bowl, and cover with cold water. Let stand
5 minutes. Drain and rinse potato. Dry thoroughly in a salad spinner or pat dry with
paper towels. Combine potato, onions and bell pepper in bowl. Add the cornstarch, salt,
black pepper and onion powder; toss well to coat.
Line a baking sheet with nonstick aluminum foil; coat thoroughly with cooking spray.
Place a 3-inch biscuit cutter on prepared baking sheet. Fill biscuit cutter with 1/2 cup
potato mixture (do not pack). Carefully remove cutter, leaving potato patties intact.
Repeat the procedure with remaining potato mixture. Coat tops of potato patties with
cooking spray. Bake at 475 for 20 minutes. Turn and bake for an additional 15 minutes
or until golden brown.
Calories 97; fat 0.7 g (sat 0.2g, mono 0g, poly 0.3g); protein 2.2g; carb 21.1g; fiber 1.7g;
chol 0mg; iron 1.1mg; sodium 97mg; calc 12mg.
Page 284
Ginger Spiced Pumpkin Pie
WW - online
Servings: 12
HU: 2
Posted by: Ibdqt34(Cynthia)
11-24-03
Ingredients:
1 large egg
1/3 cup sugar
1/4 tsp. table salt
1 tsp. ground cinnamon
1/2 tsp. vanilla extract
1/2 tsp. ground ginger
1/4 tsp. ground nutmeg
15 oz. canned pumpkin
3/4 cup fat-free evaporated milk
1 average pie crust, 9-inch, unbaked
Instructions:
1. Preheat oven to 425 degrees. In a large bowl, lightly beat egg. Stir in
sugar, salt, cinnamon, vanilla, ginger and nutmeg. Add pumpkin and evaporated
milk. Stir well combined. Pour into pie shell.
2. Bake for 20 minutes. Reduce heat to 350 degrees and bake until toothpick
inserted into center comes out clean, about 20 minutes. Cool for 1 hour before
serving.
Page 285
Chicken or Crab Rangoon
WW-online
Servings: 6
HU: 4
11-24-03
NOTE: I made this with 5 oz. of chicken instead of the crabmeat. Perhaps it could be
called CHICKEN RANGOON.
Ingredients:
2 servings cooking spray (5 one-second sprays per serving)

2 tsp. olive oil
2 medium garlic cloves, minced
2 medium scallions, minced
2 tbsp. snow peas, chopped
5 oz. canned chicken (usually 6 oz. crabmeat if you fix the "crab rangoon"
4 oz. light cream cheese (I used ff cream cheese)
2 tsp. low-sodium soy sauce
24 items wonton wrappers
Instructions:
1. Preheat oven to 350 degrees. Coat a large baking sheet with cooking spray.
2. Heat oil in a small skillet over medium-high heat. Add garlic, scallions and snow peas
and saute until just tender, about 2 minutes. Remove from heat and stir in crabmeat,
cream cheese, and soy sauce with a wooden spoon; mix gently to combine.
3. Place wonton wrappers on a flat surface. Drop crab mixture by teaspoonfuls onto the
center of each wrapper. Dip a finger into water and use it to moisten edges of wrapper;
fold over one corner of wrapper to make a triangle and press sides together to seal.
Create decorative lines along the edges of the wontons by pressing the tines of a fork
along the bottom edge of each wonton.
4. Transfer the filled wontons to prepared baking sheet and coat with cooking spray.
Bake until wontons are golden brown about 15-20 minutes. Yields 4 crab rangoon per
serving.
Page 286
Banana Muffins:
WW-on-line
Servings: 12
HU: 1
11-24-03
Ingredients:
1 cup flour
1 tbsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
1 cup mashed bananas
1/4 cup sugar
1/4 cup fat free sour cream
1 egg
1 tsp. vanilla
Ingredients:
Combine ingredients and put into muffin sprayed with PAM.

Bake at 350 degrees for 15-20 minutes
It's best to put the muffins in an air tight container and eat the next day or so.
Yields 12 muffins - 1 point each!
Page 287
Cranberry-Chocolate Chip Biscotti
www.cookinglight.com
Healthy Units 2 per Biscotti
2 dozen
Posted by Lesley(LMaybloom)
11/24/03
Ingredients
1 cup sugar
1/2 cup dried cranberries
1/3 cup semisweet chocolate chips
2 teaspoons baking powder
1/8 teaspoon salt
1 tablespoon vegetable oil
1 teaspoon almond extract
3 large eggs
Cooking spray
Instructions
Lightly spoon flour into dry measuring cups, and level with a knife. Combine the flour
and the next 5 ingredients (flour through salt) in a large bowl. Combine oil, extracts, and
eggs; add to flour mixture, stirring until well blended (dough will be dry and crumbly).
Turn the dough out onto a lightly floured surface; knead lightly 7 to 8 times. Divide the
dough in half. Shape each portion into an 8-inch-long roll. Place rolls 6 inches apart on
a baking sheet coated with cooking spray; flatten each roll to 1-inch thickness.
Bake at 350° for 35 minutes. Remove rolls from baking sheet; cool 10 minutes on a wire
rack. Cut each roll diagonally into 15 (1/2-inch) slices. Place the slices, cut sides down,
on baking sheet. Reduce oven temperature to 325°, and bake for 10 minutes. Turn
cookies over; bake an additional 10 minutes (cookies will be slightly soft in center but
will harden as they cool). Remove from baking sheet; cool completely on wire rack.
Yield: 2 1/2 dozen (serving size: 1 Biscotti)

CALORIES 98 (17% from fat); FAT 1.8g (sat 0.7g, mono 0.6g, poly 0.4g); PROTEIN 2g;
Page 288
Butternut Squash Soup with Pears and Maple Bacon
Source: Raley's Supermarket Weekly Ads
Servings: approximately 8 (1 cup servings)
Posted by: Colleen (kyowp)
Note: The blender worked fine with mixture divided in half.
INGREDIENTS:
6 strips maple bacon
1 small onion, chopped
1 large or 2 small butternut squash (4 cups)
2 large Bartlett Pears, peeled, cored and cubed
1 large stalk celery, chopped
2 (14 oz) cans chicken broth
1/2 tsp. thyme
1/2 tsp. basil
1/2 cup half-and-half
chopped fresh thyme for garnish
INSTRUCTIONS:
Saute bacon in a large stockpot until crisp; remove from pan, drain on paper towels and
crumble. Remove all but 1 tbsp. bacon grease from pot; add onion and saute until
browned. Meanwhile, cut squash in half and scoop out seeds. Remove peel and cut
squash into cubes (approx 4 cups). Add squash, pears, celery and broth to pot. Bring to
a boil; reduce heat and simmer, covered, for 30 minutes. Let cool slightly and place in a
blender or food processor and puree until smooth. Return to pot and add herbs and
bacon. Simmer for ten minutes more. Stir in half-and-half. Ladle into bowls and sprinkle
with fresh thyme.
NUTRITIONAL INFO: 178 cals, 6g protein, 11g fat, 15g carbs, 3g fiber, 22mg
cholesterol, 696mg sodium
Page 289
Caramel-Swirl Apple Cheesecake
Source: CL Website
HU's: 6
Posted by: littlechi
11/25/03
Ingredients:
1 (32-ounce) carton vanilla low-fat yogurt
1/4 cup sugar
1 tablespoon stick margarine, softened
1 egg white
1 1/4 cups graham cracker crumbs (about 40 crackers)
1/4 cup firmly packed brown sugar
3 cups cubed peeled Golden Delicious apple (about 1 1/4 pounds)
1/2 cup sugar
1 tablespoon vanilla extract
1/4 teaspoon salt
1 (8-ounce) block Neufchatel cheese, softened
1 (8-ounce) block nonfat cream cheese, softened
2 eggs
1/3 cup fat-free caramel-flavored sundae syrup
2 tablespoons fat-free caramel-flavored sundae syrup
Cinnamon sticks (optional)
Instructions
Place colander in a 2-quart glass measure or bowl. Line colander with 4 layers of
cheesecloth, allowing cheesecloth to extend over edge of bowl. Spoon yogurt into
colander. Cover loosely with plastic wrap; refrigerate 12 hours. Spoon yogurt cheese
into a bowl; discard liquid. Cover and refrigerate.
Preheat oven to 350°. Combine 1/4 cup sugar, margarine, and egg white in a bowl; beat
at medium speed of a mixer until blended. Add crumbs and cinnamon; stir well. Firmly
press mixture into bottom and 1 1/2 inches up sides of a 9-inch springform pan coated
with cooking spray. Bake at 350° for 10 minutes; let cool on a wire rack.
Preheat oven to 300°. Combine brown sugar and orange juice in a large nonstick skillet;
bring to a boil. Add apple; cook 8 minutes until apple is tender and liquid evaporates,
stirring occasionally. Set aside.
Page 290
Combine yogurt cheese, 1/2 cup sugar, and next 5 ingredients (1/2 cup sugar through
nonfat cream cheese) in a bowl; beat at medium speed of a mixer until smooth. Add
eggs, 1 at a time, beating well after each addition.
Spoon apple mixture into prepared pan. Pour cheese mixture over apples; top with 1/3
cup sundae syrup, and swirl with a knife to create a marbled effect. Bake at 300° for 1
hour until almost set. Turn oven off; loosen cake from sides of pan using a narrow metal
spatula or knife. Let cheesecake stand for 40 minutes in oven with door closed. Remove
cheesecake from oven, and let cool to room temperature. Cover and chill at least 8
hours. Drizzle remaining 2 tablespoons sundae syrup over top; garnish with cinnamon
sticks, if desired.
Yield: 12 servings (serving size: 1 wedge)

160mg;
Page 291
Roast Turkey Vegetable Soup with Rice
Source: Williams-Sonoma Soup for Supper
Posted by: Joyce
Servings: 6
Healthy Units: 7
Comments: HU's based on recipe builder. I didn't know how to count the turkey stock,
so I added 1 point per serving (given that this recipe goes to great lengths to skim the
fat). The original recipe calls for 5 Tbs of olive oil, 3 just to saute the mushrooms. I cut it
to 2. Points include Parmesan.
Ingredients:
STOCK:
Carcass from roasted turkey
3-3.5 quarts water, or as needed
1 large yellow onion
2 carrots peeled and chopped
1 celery stalk, chopped
4 fresh parsley sprigs
3 fresh thyme sprigs
1 bay leaf
SOUP
2 Tbs olive oil
1.5 c. (6oz) chopped yellow onion
2/3 c. (3 oz) peeled and diced carrot
1/2 c. (2.5 oz) diced celery
2/3 c. long grain white rice
2 c. (6oz) sliced fresh mushrooms
2 c. (4 oz) broccoli florets
2 c. (12 oz) diced cooked turkey
2 tsp. chopped fresh thyme
salt and ground pepper to taste
1/4 c. chopped fresh flat leaf parsley (optional)
1/4 c. (1 oz) grated Parmesan cheese (optional)
Page 292
INSTRUCTIONS
To make the stock, with your hands break the carcass into big pieces and place them in
a large stockpot with water to cover. Bring to a boil, skimming off any foam that forms on
the surface. Reduce the heat to low, cover, and simmer for about 1 hour, skimming as
needed. Add the onion, carrots, celery, herb sprigs, and bay leaf. Cover partially and
continue to simmer for about 1.5 hours longer. Line a fine mesh sieve with damp
cheesecloth, pour the stock through the sieve into a large saucepan, and return to high
heat. Discard veggies. Bring stock to a boil, adjust the heat to maintain a gentle boil,
and cook uncovered, skimming if needed, until reduced to about 8 cups, about 1 hour.
Remove from the heat and refrigerate uncovered until chilled, about 6 hours, then lift off
and discard the fat solidified on top.
SOUP:
In a large saucepan over medium heat, warm 1 tablespoon of the olive oil. Add the
onion, carrot, celery, and saute, stirring often, until the onion is tender and translucent,
about 10 minutes. Add the rice and stock and bring to a boil. Reduce the heat to low
and simmer until the rice is tender, about 15 minutes.
Meanwhile, in a saute pan over medium high heat, warm the remaining tablespoon oil.
Add the mushrooms and saute, stirring often, until tender, 8-10 minutes. Set aside.
Bring a saucepan 3/4 full of lightly salted water to a boil, add the broccoli florets, and
cook until tender but not falling apart, about 5 minutes. Drain, immerse in cold water to
halt the cooking, drain again, and set aside.
Add the turkey, mushrooms, broccoli, and thyme to the saucepan and continue to cook
until all the ingredients are heated through, about 10 minutes. Season with salt and
pepper.
Ladle into warmed bowls and sprinkle with the parsley or Parmesan cheese if using.
Nutritional Analysis per serving: Calories 296, Protein 20g, Carbs 23g, Total fat 14 g,
Saturated fat 3g, Cholesterol 41mg, sodium 166mg, dietary fiber 2g.
Page 293
Turkey Dinner in a Pot
Source: Jim Fobel's Casseroles
Healthy Units: 8
Servings: 8
November 26, 2003
1 cup celery -- finely chopped
1 whole onion -- chopped
1/2 teaspoon dried sage
8 ounces unseasoned stuffing
1 cup chicken broth
1/4 cup white wine
1/4 cup celery leaves -- chopped
1/4 cup parsley -- chopped
2 cups gravy
1 pound cooked turkey breast meat
2 tablespoons parmesan cheese -- grated
2/3 cup Mashed Potatoes
Adjust an oven shelf to the top third of the oven and preheat the oven to 375. Prepare
the casserole.
Melt the butter in a medium skillet over moderate heat. Add the celery and onion and
cook until softened; 3 to 5 minutes. Stir in the sage and cook 1 minute longer. Turn into
a large bowl and add the stuffing mix; toss to combine. Pour 3/4 cup of the broth all over
and toss. Add the wine, celery leaves and parsley; toss. For a moister stuffing, add the
remaining 1/4 cup broth.
Spread 1/2 cup of the gravy in the casserole. Add the stuffing and pat into an even
layer. Arrange the turkey slices all over, almost covering the stuffing. Spoon another 1/2
cup of the gravy over the turkey. Spoon the mashed potatoes into eight 1/2-cup mounds
over the top; make an indentation with the back of a spoon to form a well in each
mound. Spoon the remaining 1 cup gravy into the mounds letting the excess run over.
Sprinkle on the Parmesan.
Bake in the top third of the oven until browned and bubbly, about 35 minutes. Serve hot,
with cranberry sauce.
Variations: Use chicken or sliced pork loin instead of turkey. If you have a favorite
stuffing recipe, follow it and use 4 cups in place of this one. You can also add 1/4 cup
chopped parsley to the mashed potatoes.
Page 294
Reheat: Spoon 1/4 cup of water around the edges and down the center of the
casserole. Cover with foil and bake at 350 for 20 to 25 minutes; if cold add about 15
minutes.
25g Protein; 45g Carbohydrate; 3g Dietary Fiber;
Page 295
Buttered Sweet Potato Knot Rolls
Source: CL Jan 2003
Healthy Units: 3
Yield: 24 rolls (1 roll per serving)
November 28, 2003
1 package dry yeast

1 cup warm 2% reduced-fat milk (100° to 110°)
3/4 cup canned mashed sweet potatoes
3 tablespoons butter, melted and divided
1 1/4 teaspoons salt
2 large egg yolks, lightly beaten
5 cups bread flour, divided
Cooking spray
Dissolve yeast in milk in a large bowl; let stand 5 minutes. Add sweet potatoes, 1
tablespoon butter, salt, and egg yolks, stirring mixture with a whisk.
Lightly spoon flour into dry measuring cups; level with a knife. Add 4 1/2 cups flour; stir
until a soft dough forms.
Turn dough out onto a floured surface. Knead until smooth and elastic (about 8
minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough from
sticking to hands.
Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and
let rise in a warm place (85°), free from drafts, 45 minutes or until doubled in size.
Punch dough down. Cover and let rest 5 minutes.
Line 2 baking sheets with parchment paper. Divide dough into 24 equal portions.
Working with 1 portion at a time (cover remaining dough to prevent drying), shape each
portion into a 9-inch rope. Carefully shape rope into a knot; tuck top end of knot under
roll. Place roll on a prepared pan.
Repeat procedure with remaining dough, placing 12 rolls on each pan. Lightly coat rolls
with cooking spray; cover and let rise 30 minutes or until doubled in size.
Uncover rolls. Bake at 400° for 8 minutes with 1 pan on bottom rack and 1 pan on
second rack from top. Rotate pans; bake an additional 7 minutes or until rolls are golden
brown on top and sound hollow when tapped.
Page 296
Remove rolls from pans; place on wire racks. Brush rolls with 2 tablespoons butter.
Serve warm or at room temperature.
PROTEIN 4.3g; CARBOHYDRATE 23g; FIBER 0.9g;
Page 297
Butter Crunch Lemon-Cheese Bars
Source: CL Jan 2001
Healthy Units: 12 servings = 4, 16 servings = 3, 8 servings = 6
November 28, 2003
A buttery, crunchy pastry crust forms the base for a tangy lemon filling. You can
substitute fresh orange juice and grated orange rind for lemon, if you wish. These are
best served chilled.
Crust:
1/4 teaspoon salt
1/4 teaspoon ground mace or nutmeg
Cooking spray
Filling:
1 cup 1% low-fat cottage cheese
1 cup granulated sugar
1 tablespoon grated lemon rind
3 1/2 tablespoons fresh lemon juice
1 large egg
1 large egg white

To prepare crust, place first 4 ingredients in a large bowl, and beat with a mixer at
medium speed until smooth. Lightly spoon 1 cup flour into a dry measuring cup, and
level with a knife. Add 1 cup flour to butter mixture, and beat at low speed until well
blended. Press crust into an 8-inch square baking pan coated with cooking spray. Bake
at 350° for 20 minutes.
To prepare filling, place cottage cheese in a food processor; process 2 minutes or until
smooth, scraping sides of bowl once. Add 1 cup granulated sugar and remaining
ingredients, and process until well blended. Pour filling over crust. Bake at 350° for 25
minutes or until set (the edges will get lightly browned), and cool. Cover and chill for 8
hours.
Page 298
8 servings:
CALORIES 281 (29% from fat); FAT 9g (satfat 5.2g, monofat 2.6g, polyfat 0.6g);
PROTEIN 6.7g; CARBOHYDRATE 44.5g; FIBER 0.5g;
12 servings:
7g Protein; 32g Carbohydrate; trace Dietary Fiber;
16 servings:
5g Protein; 24g Carbohydrate; trace Dietary Fiber
Page 299
Creamy Triple-Mushroom Bisque with Turkey
Serving 8 (1 cup each)
Healthy Units: 4 without rice, 6 with rice
Posted by: Joan Borsten
Here is what we did with our leftover turkey. It was really good. I left out the rice for 4
HU/cup. With rice it would have been 6 HU/cup. Based on comments in the many five
star reviews, I doubled the thyme, balsamic, red pepper and salt (still needed more
salt). I also threw in about two cups of diced celery I found in the refrigerator and some
pearl onions.
CL: Assorted wild mushrooms can be substituted for either the shiitake or portobello.
INGREDIENTS
Cooking spray
1 (3 1/2-ounce) package Shiitake mushrooms, quartered
1 (6-ounce) package pre-sliced portobello mushrooms, halved
1 (8-ounce) package button mushrooms, quartered
2 1/2 cups chopped cooked dark-meat turkey (about 12 ounces)
1/4 cup dry red wine
1 teaspoon dried thyme
1 teaspoon balsamic vinegar
1/2 teaspoon salt
2 tablespoons chopped fresh parsley
2 cups 2% reduced-fat milk
2 1/2 cups cooked long-grain and wild-rice blend (such as Uncle Ben's)
1/2 cup tub-style light cream cheese Parsley sprigs (optional)
PREPARATION
Place a large saucepan coated with cooking spray over medium-high heat until hot. Add
mushrooms; cover and cook 5 minutes or until mushrooms are tender. Add turkey and
next 6 ingredients (turkey through broth); bring to a boil. Cover, reduce heat, and
simmer 20 minutes. Remove from heat; stir in onions and chopped parsley. Place flour
in a small bowl, and gradually add milk, stirring constantly with a whisk until well
blended. Add milk mixture to mushroom mixture, and bring to a boil. Cook for 1 minute
or until thick. Reduce heat; add rice and cream cheese, stirring until cheese melts.
Garnish with parsley sprigs, if desired.
Page 300
Yield: 8 servings (serving size: 1 cup) CALORIES 226 (29% from fat); FAT 7.2g (satfat
3.2g, monofat 1.9g, polyfat 1.2g); PROTEIN 19.4g; CARBOHYDRATE 21.1g; FIBER
Cooking Light, NOVEMBER 1998
Page 301
Cranberry Chutney
Source: Cooking Light (Website)
Servings: 16 (1/4 cup each)
Healthy Units: 2
This was just great if you like chunky cranberry sauce. Very easy to prepare.
INGREDIENTS
1 cup chopped Granny Smith apple
1 cup raisins
1 cup chopped onion
1 cup sugar
1 cup white vinegar
3/4 cup chopped celery
3/4 cup water
2 teaspoons ground cinnamon
1 1/2 teaspoons ground ginger
1 (12-ounce) bag fresh or frozen cranberries
Combine all ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer,
uncovered, 30 minutes or until slightly thick, stirring occasionally. Serve with turkey,
chicken, roast pork, or ham.
Note: Refrigerate remaining chutney.
Yield: 4 cups (1/4 cup each)
PROTEIN 0.6g; CARBOHYDRATE 25.6g; FIBER 1.3g; CHOLESTEROL 0.0mg; IRON
Page 302
Santa Fe Wrap
HU: 7 per wrap
Servings 4
Posted BY: Zephyr1
Comments: This is a really easy dish to put together with many variations possible. We
subbed light boursin once and laughing cow another time for the cream cheese. Also
subbed blue cheese for the feta and added 4 large cloves of fresh garlic. I did not use
the jicama I replaced with red peppers sliced and used fresh spinach. This one will be
made often here. Would also make a great dip. First time we made we forgot the
Monterey jack cheese and did not miss it. I do not feel it adds anything.
Ingredients:
3/4 cup canned chickpeas (garbanzo beans), rinsed and drained
1/4 cup part-skim ricotta cheese
2 tablespoons tub-style light cream cheese, softened
1 garlic clove
1/2 cup (2 ounces) crumbled feta cheese
1/4 cup canned black beans, rinsed and drained
1 tablespoon minced fresh cilantro
1/2 teaspoon hot sauce
4 (10-inch) fat-free flour tortillas
1 1/3 cups thinly sliced curly leaf lettuce
3/4 cup shredded peeled jicama
6 tablespoons (1 1/2 ounces) finely shredded Monterey Jack cheese
3 tablespoons finely diced red onion
Instructions:
Place first 5 ingredients in a food processor or blender; process until smooth. Add feta,
black beans, cilantro, and sauce; pulse 4 or 5 times or until combined. Spread 1 1/2
tablespoons bean mixture over each tortilla; top each with 1/3 cup lettuce. Divide jicama
and remaining ingredients evenly among tortillas; roll up. Cut each wrap in half
diagonally.

230mg;
Page 303
Pumpkin Cheesecake
Source: a friend
Healthy units: 4
servings: 16
Posted by: zephyr1
Date posted 11/29/03
Comments this one is a keeper.
Ingredients:
CRUST
Non stick cooking spray
11 double 2 crackers each cinnamon graham crackers low fat
2 tablespoons honey
FILLING
1 16-ounce container low fat cottage cheese 1%
1 8-ounce box Neufchatel cheese
1 8-ounce package fat free cream cheese
2 teaspoons orange rinds
1 15-ounce can solid pack pumpkins
2 teaspoons pumpkin pie spice
3/4 cup sugar
1/4 cup Splenda granular
3 large egg whites
Instructions:
1. Preheat oven to F 350. With spray, coat 9-inch springform pan. In food processor,
finely crumb crackers. Add honey: process to mix. Pat into layer in pan. Clean out
processor bowl.
2. In processor, blend cheeses. Add rind, vanilla, pumpkin pie spice, sugar, Splenda,
Pumpkin and egg whites. Mix thoroughly. Pour on top of graham crackers.
3. Bake 1 hour.
4. Refrigerate several hours or overnight.
5. Makes 16 servings.
NUTRITIONAL INFORMATION
Per Slice-185 calories, 8.5 grams of protein, 28 grams of carbohydrate, 4 grams of fat.
Page 304
Mashed Honey-Roasted Sweet Potatoes
Source: Cooking Light
Healthy units: 2.5
servings: 162
Posted by: LindaRuthC
6 pounds sweet potatoes, peeled, cut into 1-inch cubes

Cooking spray
5 tablespoons honey, divided
4 tablespoons unsalted butter
3/4 teaspoon salt
Preheat oven to 375 degrees. Place potatoes in a single layer on 2 large baking sheets
coated with cooking spray (or non-stick foil). Lightly spray potatoes with cooking spray.
Bake 1 hour or until tender, stirring occasionally. Place potatoes, 1/4 cup honey, butter
and salt in a large bowl, and beat with a mixer at medium speed until smooth. Drizzle
with 1 tablespoon honey.
This dish can be prepared a day ahead and stored in the refrigerator. To reheat, bake at
350 degrees, covered, for 45 minutes.
Makes 12 servings, each 140 calories, 3.9 grams fat, 1.4 grams protein, 26.2 grams
carbohydrates, 2.4 grams fiber, 10 milligrams cholesterol, 0.4 milligrams iron, 154
milligrams sodium, 24 milligrams calcium.
Page 305
Wild-Mushroom Gravy
Servings: 12 (1/4 cup each)
Healthy Units: 1
This worked well for us. It made a lot of gravy and the mushrooms bulked it up quite
well. I added extra red currant jelly and salt. Saved the shallot/carrots used to make
stock for turkey soup. I calculated HUs based on CL nutritionals, having no idea how to
calculate drippings.
CL: If your pan doesn't yield enough drippings, add water or chicken broth.
This recipe goes with Lemon-Sage Turkey with Wild-Mushroom Gravy
Pan drippings
2 cups water
3/4 cup thinly sliced shallots
1/2 cup thinly sliced carrot
1 turkey neck
1 cup sliced button mushrooms
1 cup thinly sliced Shiitake mushroom caps (about 3 1/2 ounces)
1 teaspoon red currant jelly
Place a large zip-top plastic bag inside a 4-cup measure. Pour drippings from turkey
roasting pan into bag; let stand 10 minutes (fat will rise to the top). Seal bag; carefully
snip off 1 bottom corner of bag. Drain drippings to measure 2 cups, stopping before fat
layer reaches opening. Reserve 2 tablespoons fat in bag; set aside.
Combine water, shallots, carrot, and turkey neck in a medium saucepan; bring to a boil.
Cover, reduce heat, and simmer 30 minutes. Strain cooking liquid through a sieve over
a bowl, reserving 3/4 cup cooking liquid. Discard solids, reserving turkey neck. Remove
meat from neck; chop. Add meat and cooking liquid to de-fatted 2 cups drippings in 4-
cup measure.
Heat reserved 2 tablespoons fat in a medium saucepan over medium heat. Add
mushrooms; sauté 2 minutes. Add flour; cook 1 minute. Gradually add cooking liquid
mixture; cook 10 minutes or until slightly thick, stirring occasionally. Remove from heat;
stir in jelly and pepper.
Yield: 3 cups (serving size: 1/4 cup)

CALORIES 43 (52% from fat); FAT 2.5g (satfat 0.7g, monofat 1g, polyfat 0.6g);
Page 306
Turkey Magiritsa
Source: Cooking Light November, 2004
Healthy Units: 5 (4.3 using less oil)
Servings: 6
Date: 11/30/03
This is a variation of the classic Greek soup magiritsa, which is typically made from
lamb, chicken broth, egg, and lemon, and is served to end the Lenten fast. Here, it's
transformed into a fine fall dish using turkey leftovers.
2 tablespoons fresh lemon juice

1/2 teaspoon all-purpose flour
2 large eggs
7 cups fat-free, less-sodium chicken broth, divided
2 tablespoons olive oil (I used only 1)
2 1/2 cups finely chopped onion
Dash of salt
1 1/2 cups leftover cooked turkey, shredded (light and dark meat)
1 cup cooked short-grain rice
1 cup shredded romaine lettuce
1/2 cup sliced green onions
1 tablespoon chopped fresh dill
1/2 teaspoon fresh lemon juice
1/4 teaspoon salt
Combine 2 tablespoons lemon juice and flour in a bowl; whisk until smooth. Add eggs;
whisk until combined.
Bring 1 cup broth to a simmer in a medium saucepan over medium-high heat. Gradually
add hot broth to egg mixture, stirring constantly with a whisk. Return egg mixture to pan.
Cook 2 minutes or until slightly thick, whisking constantly. Remove from heat; set aside.
Heat the oil in a large saucepan over medium-high heat. Add the onion and a dash of
salt, and sauté 8 minutes or until tender. Add 6 cups broth; bring to boil. Reduce heat,
and simmer 5 minutes. Add turkey meat, and simmer 2 minutes. Add rice, and slowly
whisk in egg mixture. Keep warm over low heat. Add remaining ingredients immediately
before serving.
Yield: 6 servings (serving size: 1 1/3 cups)
PROTEIN 18g; CARBOHYDRATE 17g; FIBER 2g; CHOLESTEROL 98mg; IRON
Page 307
Homemade Turkey Stock
Source: Cooking Light November 2003
Healthy Units: 0.5
Servings: 7 (serving size 1 cup)
Posted by: One Grand Girl (Mary Ellen)
Date: 11-30-03
Comments: You will need this for the Rosemary Gravy. It's also a good base for soup.

1 turkey neck
1 turkey heart
1 turkey gizzard (do not use the liver)
1/2 cup chopped carrot
8 cups cold water
2 (14-ounce) cans fat-free, less-sodium chicken broth
1/4 teaspoon black peppercorns
3 parsley springs
1 bay leaf
1. Heat oil in a large stockpot or Dutch oven over medium-high heat. Chop neck, heart
and gizzard into 2-inch pieces; add to pan. Cook 5 minutes or until browned, stirring
occasionally. Add onion, celery, and carrot; cook 4 minutes or until tender, stirring
frequently. Stir in the water and broth; bring to a boil. Add thyme, peppercorns, parsley
and bay leaf. Reduce heat, and simmer 2 hours. Strain the mixture through a sieve over
a large bowl; discard solids. Cool to room temperature. Cover and chill overnight. Skim
the solidified fat from surface and discard fat.
Calories 27; Fat 1 g; Protein 2.9g; Carb 0.9g; Fiber 0.1g; Chol 8 mg; Iron 0.3 mg;
Sodium 217 mg; Calc 3 mg
Page 308
Roasted Honey Carrots
Source: Ida lively recipe I varied a bit
Healthy Units: 1
Servings: 8
Posted By: Zephyr1
Comments: I varied this as DH will not eat just straight carrots so I used a bag on
Normandy Blend from TJ it is green and wax beans and carrots all baby. I put in pan
frozen no water and did not cover it. This was great even DH ate two servings. Simple
and very guest worthy of serving also nice for a holiday meal.
Ingredients:
1 tablespoon firmly packed brown sugar
2 tablespoons Buttery Spread
2 tablespoons honey
4 cups baby carrots, peeled
2 tablespoons water
Salt and Pepper if desired
No salt herb mix
Instructions:
Heat oven to 400°F. Stir together brown sugar, Fresh Buttery
Taste Spread and honey in small bowl until smooth; set aside.
Place carrots and water into ungreased 13x9-inch baking pan.
Cover with aluminum foil; bake for 30 to 35 minutes or until
carrots are fork tender.
Increase oven temperature to 450°F. Remove aluminum foil; stir
in Fresh Buttery Taste Spread mixture. Continue baking for 10
to 15 minutes, stirring occasionally, until carrots are glazed
and just begin to brown. Season with salt and pepper, if desired.
Nutritional Info Per Serving: Calories 60, Fat 2.5 g,

Cholesterol 0 mg, Sodium 80 mg, Carbohydrates 10 g,
Dietary Fiber 2 g, Protein <1 g
Page 309
Fettucini with Creamy Pine Nut Basil Sauce
Source: Cooking light Website & October 1995
Healthy Units: 10
Servings: 3
Posted By: Zephyr1
Comments: This was a great hearty dinner. I will say it is hefty HU's and you could
easily do 4 servings with this. I topped with a tsp of shaved Parmesan. We really
enjoyed this but I will say it is not for everyone. I added 4 cloves of fresh garlic, it is a
very tangy dish that I am not sure all would like but if you do like pesto or a dish with
bite, this is a great change of pace.
Ingredients:
1 garlic clove
1 cup fresh basil leaves
1/2 cup light ricotta cheese
1/2 cup plain nonfat yogurt
1/2 cup (2 ounces) crumbled blue cheese
2 teaspoons sherry vinegar
1/4 teaspoon pepper
2 tablespoons pine nuts
1 (9-ounce) package fresh fettuccine
Fresh basil leaves (optional)
Place the garlic in a food processor, and pulse 2 to 3 times. Add basil and the next 5
ingredients (basil through pepper); process until smooth. Stir in pine nuts. Cook pasta
according to package directions, omitting salt and fat; drain. Combine pasta and sauce
in a large bowl; toss well. Garnish with fresh basil, if desired.
Yield: 3 servings (serving size: 2 cups)
261mg;
Page 310
Pasta-Vegetable Soup
Cooking Light, Nov/Dec 1993, page 122 (Master Cook)
Healthy Units 2
Servings 17
Posted by LMaybloom (Lesley)
12/01/03
Ingredients
6 cups water, divided
1 1/2 cups chopped onion
1 cup dried lentils
1 cup sliced carrot
1 cup sliced celery
1 tablespoon brown sugar
1/2 teaspoon dried whole basil
1/2 teaspoon dried marjoram
1/2 teaspoon dried whole oregano
1/2 teaspoon dried whole thyme
1/2 teaspoon pepper
3 cloves garlic, crushed
1 bay leaf
3 (10 1/2-ounce) cans low-sodium chicken broth
1 (28-ounce) can whole tomatoes, undrained, and chopped
1 (9-ounce) package frozen cut green beans, thawed
1 (6-ounce) can tomato paste
1 cup small seashell macaroni, uncooked
1 cup grated Romano cheese
1 tablespoon grated Romano cheese
Instructions
Combine 4 cups water and next 16 ingredients in a large Dutch oven; bring to a boil.
Cover, reduce heat, and simmer 45 minutes. Add remaining 2 cups water and vinegar;
bring to a boil. Stir in macaroni, and cook an additional 8 minutes; discard bay leaf.
(Serving size: 1 cup soup plus 1 tablespoon cheese)

Nutritional Info:
Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 0 Fat; 0 Other
Carbohydrates.
Page 311
Chicken with Green Chiles
Source: revised from fat loaded original
Healthy Units: 3
Servings: 6 (in a 8x11 baking dish)
Comments: satisfies that urge for Mexican food
1 4.5 ounce can chopped green chilies
1 10.75 ounce can of low fat cream of chicken soup
8 ounces skimmed (fat free) milk
3 100% fat free tortillas (LaTortilla brand), soft taco size, cut into 1/8 wedges
2 cups (8 ounces) cooked chicken breast.
1 cup shredded fat free cheddar cheese
¼ cup cilantro, chopped
½ teaspoon ground cumin
salt to taste
Spray saucepan with fat free cooking spray oil. Saute onions and garlic until soft. Add
green chilies, cream of chicken soup and milk. Over low heat, stir to keep from burning
and bring to just below simmer. Do not boil.
Spray an 8x11x2 baking pan with fat free cooking spray oil.
In the warm broth left from cooking the chicken, dip the tortillas to soften. Line bottom of
pan with half of the tortilla wedges. Pour in half of the soup mixture. Evenly distribute all
of the cooked chicken. Top with remaining half of broth softened tortillas. Pour over the
rest of the soup mixture. Top with fat free cheese.
Bake at 350 about 20-30 minutes until bubbly.
Page 312
Green Beans with Braised-Leek Butter
Source: adaptation from Nov. 2003 Cooking Light
Healthy Units: 1
Servings: 5 (1 cup/serving)
Date: December 1, 2003
Comments: I had leeks to use so substituted them in place of shallots from the original
recipe. I also cut ingredients in half.
-To make this dish ahead, plunge the beans in ice water after boiling, and drain and
refrigerate up to a day ahead. Prepare and chill the leek mixture up to 1 day ahead. To
serve, place the beans and leek mixture in a large microwave-safe bowl, cover with
plastic wrap, and microwave at HIGH 3 minutes or until heated through. Toss well
before serving.
Ingredients:
1 ¼ Tablespoon butter
2 leeks, cleaned and sliced into ¼” Use the white of the leek and part of the tender,
inner light green.
2 Tablespoons plus 2 teaspoons balsamic vinegar
1 teaspoon chopped fresh thyme
½ teaspoon grated lemon rind
3/8 teaspoon salt
1 pound green beans
Directions:
-Melt the butter in a saucepan over medium-high heat. Add leeks; sauté 4 minutes or
until translucent and very slightly golden. Stir in vinegar; cook 1-½ minutes. Remove
from heat. Stir in thyme, rind, salt, and pepper.
-Cook Beans in boiling water 3 minutes or until crisp-tender; drain. Place beans in a
large bowl. Stir in leek mixture; toss well to coat.
Cal=09, Fat=2.9g, protein=2.8g, carb=14.8, fiber=3.3 g, chol=8 mg, iron= 1.1 mg;
sodium=207mg, calc=49 mg
Page 313
Streuseled Sweet Potato Casserole
Source: CL, Nov 2002
Healthy Units: 5
December 1, 2003
Maria beat me to posting the Streuseled Sweet Potato Casserole. Double the vanilla.
I'm still craving that stuff! (Carrie)
Assemble the potato mixture and sprinkle with the streusel, and then freeze the
casserole up to 2 weeks ahead of Thanksgiving. Thaw in refrigerator and bake as
directed. Or cook just the potatoes a day ahead, mash and refrigerate and proceed with
the recipe as directed (starting with the addition of half-and-half) the day you're serving
the dish.
Add 1/8 teaspoon ground red pepper if you want to add a bit of heat to this sweet dish.
14 cups (1-inch) cubed peeled sweet potato (about 5 pounds)

1/2 cup maple syrup
3/4 teaspoon salt
Cooking spray
1/4 cup chilled butter, cut into small pieces
1/2 cup chopped pecans
Place potato in a Dutch oven, and cover with water. Bring to a boil. Reduce heat;
simmer 12 minutes or until tender. Drain.
Combine the half-and-half and next 4 ingredients (half-and-half through egg) in a large
bowl, stirring with a whisk. Add potato to egg mixture; beat with a mixer at medium
speed until smooth. Spoon potato mixture into a 13 x 9-inch baking dish coated with
cooking spray.
Combine flour and sugar in a food processor; pulse to combine. Add chilled butter;
pulse until mixture resembles coarse meal. Stir in pecans; sprinkle over potato mixture.
Cover and bake at 375° for 15 minutes. Uncover and bake an additional 25 minutes or
until the topping is browned and the potatoes are thoroughly heated.
CALORIES 250 (23% from fat); FAT 6.3g (satfat 2.4g, monofat 2.5g, polyfat 1g); PROTEIN 3.3g;
CARBOHYDRATE 46.1g; FIBER 2.7g; CHOLESTEROL 22mg; IRON 1.2mg; SODIUM 149mg; CALCIUM
49mg;
Page 314
Fan Shaped Roasted New Potatoes
Source: Adaptation from “Forever Summer”, Nigella Lawson
Healthy Units: 1 point/ 3 ounces potato
Servings: 8
Comments: Two things make these fun: the mouth taste and the shape. The slicing of
the potatoes allows them to roast the edges crisp and the inside/bottom soft. The shape
of the fan-shaped individual potato is eye-catching on the plate.
Choose new potatoes (red or white) for this recipe. Or use fingerling potatoes. The trick
is cutting the slices for the fan and not cutting all the way through the bottom so that the
slices stay attached while baking. The way to slice is to place the potato in the bowl of a
wooden spoon. The outer edge of the spoon will stop your knife at the same point along
the length of the potato and keep a base for the sliced parts. Use a small wooden spoon
for smaller potatoes and a lager wooden spoon for larger potatoes.
Ingredients:
1 ½ pounds (24 ounces) new potatoes, cleaned, skin left on
butter flavored cooking spray
olive oil cooking spray
kosher salt or coarse sea salt
Directions:
-Heat oven to 400* Put each potato into the bowl of a wooden spoon and cut across at
about ½” intervals.
-Spray oven dish with olive oil spray. Place cut potatoes into baking dish in one layer.
Gently spread each potato to expose slices and spray with a short burst of butter
cooking spray.
-Sprinkle with salt
-Bake about 30 minutes. By then the fan shape will be evident. Turn fans over to expose
bottom and bake 10 minutes more or until tested done.
Page 315
Banana-Oat Quick Bread
Serving: 16
HU: 3.5 per serving
Posted by DebMj1
December 1, 2003
Notes: With the substitutions made, the points drop to 3.0 per serving. I would suggest
firmly pressing the streusel topping into the batter before baking. I've lost at least half of
it between flipping it out of the pan and cutting it.

1 cup quick-cooking oats
1/4 teaspoon salt
1 cup mashed ripe banana
1/2 cup low-fat buttermilk (I used nonfat)
1/4 cup vegetable oil (I used 2 Tbsps. canola oil and 2 Tbsps. unsweetened
applesauce)
1/4 cup egg substitute or 2 large egg whites (I used the egg whites)
Cooking spray
1/4 cup quick-cooking oats
2 tablespoons coarsely chopped walnuts (I omitted these)
2 teaspoons butter or stick margarine (I used light butter)

Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and
next 4 ingredients (flour through salt) in a large bowl; make a well in center of mixture.
Combine banana, buttermilk, oil, and egg substitute in a bowl; add to flour mixture. Stir
just until moist. Spoon batter into an 8 x 4-inch loaf pan coated with cooking spray.
Combine 1/4 cup oats, walnuts, 2 tablespoons brown sugar, and butter, and sprinkle
over batter. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out
clean. Cool 5 minutes in pan on a wire rack; remove from pan. Cool completely on wire
rack.
Yield: 16 servings (serving size: 1 slice)

69mg;
Page 316
Sugared Cranberries
Source: Cooking Light, Dec. 2003
Healthy Units: 2
Servings: 9 (about 1/3 cup)
Posted By: MoOzark(Donna)
Comments: Because of the contrast between the tart cranberries and sugary coating,
the flavor of this snack pops in your mouth. The berries are steeped in hot sugar syrup
to tame their tangy bite. When entertaining, serve these in place of nuts. For gift-
=giving, package in parchment-lined tins Present with a small bottle of the reserved
cranberry cooking syrup for the recipient to use as a cocktail mixer. If you can’t find
superfine sugar, make your own by processing granulated sugar in a food processor for
a minute.
2 cups granulated sugar

2 cups water
2 cups fresh cranberries
¾ cup superfine sugar
Directions:
-Combine granulated sugar and water in a small sauce pan over low heat, stirring
mixture until sugar dissolves. Bring to a simmer; remove from heat. (Do not boil or the
cranberries may pop when added). Stir in cranberries; pour mixture into a bowl. Cover
and refrigerate 8 hours or overnight.
-Drain cranberries in a colander over a bowl, reserving steeping liquid, if desired. Place
superfine sugar in a shallow dish. Add the cranberries, rolling to coat with sugar. Spread
sugared cranberries in a single layer on a baking sheet, let stand at room temperature 1
hours or until dry.
NOTE: store in an airtight container in a cool place for up to a week.
Nutritional: Calories=118; Fat=0; Protein=0.1 g; Carb=30.4g; Fiber=0.9g; Chol=0mg;

iron=0.1mg; sodium=0mg; Calc=2 mg
Page 317
Stuffed Portobello Mushrooms with Olives & Caramelized Onions
Serves: 4
Healthy Units: 5
12/2/03
4 (4-inch) portobello mushroom caps

Cooking spray
4 cups finely chopped Vidalia or other sweet onion
1 tablespoon balsamic vinegar
2 teaspoons finely chopped fresh thyme, divided
1/2 teaspoon sea salt
3/4 cup chopped pitted kalamata olives
1 teaspoon grated lemon rind
3 (1-ounce) slices white bread
1/3 cup (about 1 1/2 ounces) grated fresh Parmesan cheese
1/4 cup finely chopped fresh flat-leaf parsley

Remove stem and brown gills from undersides of mushrooms using a spoon; discard
gills. Place mushrooms, stem side down, on a baking sheet coated with cooking spray.
Bake at 350° for 10 minutes; cool mushrooms on wire rack.
Heat oil in a large nonstick skillet over medium-high heat. Add onion; sauté 12 minutes.
Stir in wine, vinegar, 1 teaspoon thyme, and salt; bring to a boil. Cover, reduce heat,
and simmer 25 minutes. Uncover and increase heat to medium-high; cook 5 minutes or
until liquid evaporates. Stir in olives, rind, and pepper.
Place bread in a food processor; pulse 10 times or until coarse crumbs measure 1 1/2
cups. Combine 1 teaspoon thyme, crumbs, cheese, and parsley. Spoon 1/2 cup olive
mixture into each mushroom; top with about 3/4 cup cheese mixture. Bake at 350° for
25 minutes or until golden brown.
Yield: 4 servings (serving size: 1 stuffed mushroom)
Page 318
Turkey Vatapa
Serves: 6
Healthy Units: 4
12/2/03
Vatapa is a rustic Brazilian stew, a fiery blend with beer, coconut milk, and ground
peanuts as its base. Made with leftover turkey, it's a snap to prepare. Vatapa can be
made up to 2 days in advance; keep it covered in the refrigerator. It will thicken as it sits;
just add a little water. Seed the jalapeño pepper to tame its heat.
1 teaspoon peanut oil

1 jalapeño pepper, minced
1 cup water
1 (28-ounce) can no-salt-added diced tomatoes, undrained
1 (12-ounce) can light beer
1/4 cup unsalted, dry-roasted peanuts
3 cups chopped skinned cooked turkey
1/2 cup light coconut milk
1/2 cup finely chopped fresh parsley
1/2 cup finely chopped fresh cilantro
1/2 teaspoon salt
Cilantro sprigs (optional)
Heat oil in a Dutch oven over medium-high heat. Add onion and garlic; sauté 2 minutes.
Add ginger and jalapeño; sauté 30 seconds. Stir in water, tomatoes, and beer; bring to a
boil. Cover, reduce heat, and simmer 20 minutes.
Place peanuts in a spice or coffee grinder; process until finely ground. Add ground
peanuts, turkey, and coconut milk to pan, stirring to combine. Increase heat to medium.
Bring mixture to a simmer; cook 5 minutes, stirring occasionally. Stir in parsley, cilantro,
juice, salt, and black pepper. Garnish with cilantro sprigs, if desired.
Page 319
Cloverleaf Honey-Wheat Rolls
Serves: 12
Healthy Units: 3
12/2/03
1 package dry yeast (about 2 1/4 teaspoons)

1 cup warm water (100° to 110°)
2 cups bread flour, divided
1 cup whole wheat flour
3 tablespoons honey
2 1/2 tablespoons butter, melted
1 teaspoon salt
Cooking spray
1 tablespoon water
1 large egg
Dissolve yeast in 1 cup warm water in a large bowl; let stand 5 minutes. Lightly spoon
flours into dry measuring cups; level with a knife. Add 1 1/2 cups bread flour, whole-
wheat flour, honey, butter, and salt to yeast mixture; stir until well blended. Add 1/4 cup
bread flour; stir until a soft dough forms. Turn dough out onto a floured surface. Knead
until smooth and elastic (about 8 minutes); add enough of remaining bread flour, 1
tablespoon at a time, to prevent dough from sticking to hands (dough will feel tacky).
let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Press two
fingers into dough. If indentation remains, the dough has risen enough.) Punch dough
down; cover and let rest 5 minutes. Preheat oven to 425°. Coat 12 muffin cups with
cooking spray. Divide dough into 12 equal portions. Working with 1 portion at a time,
divide each portion into 3 pieces; shape each piece into a ball (cover remaining dough
to prevent it from drying). Place 3 balls in each muffin cup. Cover and let rise 25
minutes or until doubled in size. Uncover dough. Combine 1 tablespoon water and egg;
brush over rolls. Bake at 425° for 12 minutes or until lightly browned. Serve warm. Yield:
1 dozen (serving size: 1 roll)
PROTEIN 5.1g; CARBOHYDRATE 27.3g; FIBER 2g; CHOLESTEROL 24mg; IRON
Page 320
Cornmeal Cloverleaf Rolls
Serves: 18
Healthy Units: 3
12/2/03

1 tablespoon sugar
1/4 cup warm water (100° to 110°)
1 1/2 cups 2% reduced-fat milk
4 1/3 cups all-purpose flour, divided
1/3 cup cornmeal
3 tablespoons butter or stick margarine, melted
Cooking spray
1 tablespoon water
1 teaspoon cornmeal
Dissolve yeast and sugar in warm water in a large bowl; let stand 5 minutes. Stir in milk.
Lightly spoon flour into dry measuring cups; level with a knife. Add 4 cups flour, 1/3 cup
cornmeal, butter, and salt to yeast mixture; beat at medium speed of a mixer until
smooth. Turn dough out onto a floured surface. Knead until smooth and elastic (about
10 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough
from sticking to hands (dough will feel tacky).
let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Press 2
fingers into dough. If indentation remains, the dough has risen enough.) Punch dough
down; cover and let rest 10 minutes. Divide into 18 equal portions. Working with 1
portion at a time (cover remaining dough to keep from drying), divide each portion into 3
pieces; shape each piece into a ball. Coat muffin pans with cooking spray; place 3
dough balls in each muffin cup. Cover and let rise 10 minutes or until doubled in size.
Preheat oven to 350°. Uncover rolls. Combine egg white and 1 tablespoon water; brush
over rolls. Sprinkle with 1 teaspoon cornmeal. Bake at 350° for 25 minutes or until
golden brown. Remove from pan; serve warm. Yield: 1 1/2 dozen (serving size: 1 roll)
Page 321
Pumpkin-Streusel Cheesecake
Serves: 12
WW Points: 6
12/2/203
CRUST:
3/4 cup gingersnap crumbs (about 12 cookies, finely crushed)
1 tablespoon light butter, melted
Cooking spray
FILLING:
1 cup 1% low-fat cottage cheese
1 (8-ounce) block fat-free cream cheese
1 (8-ounce) tub light cream cheese
1/2 cup low-fat sour cream
2 teaspoons all-purpose flour
1/2 teaspoon ground allspice
1 (15-ounce) can pumpkin
4 large egg whites
2 large eggs
STREUSEL TOPPING:
1/2 cup gingersnap crumbs (about 8 cookies, finely crushed)
1 tablespoon light butter

To prepare piecrust, combine 3/4 cup crumbs and 1 tablespoon melted butter in a bowl,
and toss with a fork until moist. Press into bottom of a 9-inch springform pan coated with
cooking spray. Bake at 375° for 5 minutes; cool on a wire rack. Reduce oven
temperature to 325°.
Page 322
To prepare filling, place cottage cheese in a blender or food processor, and process until
smooth. Combine the cottage cheese and cream cheeses in a large bowl, and beat at
high speed of a mixer until smooth. Add granulated sugar and next 8 ingredients
(granulated sugar through pumpkin); beat well. Add egg whites and eggs, 1 at a time,
beating well after each addition. Pour filling into prepared crust; bake at 325° for 1 hour
and 20 minutes.
To prepare streusel topping, combine 1/2 cup crumbs, 1/4 cup flour, and brown sugar in
a small bowl; cut in 1 tablespoon light butter with a pastry blender or 2 knives until the
mixture resembles coarse meal. Sprinkle over cheesecake, and bake an additional 10
minutes or until set. Cheesecake is done when the center barely moves when the pan is
jiggled. Remove cheesecake from oven; run a knife around outside edge. Cool to room
temperature.
Page 323
Roasted-Corn Bread Stuffing
Cooking Light, November 2003
Serves: 4
Healthy Units: 3
12/2/03
2 strips center-cut bacon, chopped (such as Oscar Mayer)

1/2 cup fresh corn kernels (1 ear yellow corn)
1/3 cup water
2 Corn Bread Muffins (see below)
1 (1 1/2-ounce) slice hearty white bread
2 teaspoons chopped fresh sage
2 teaspoons chopped fresh thyme
1/8 teaspoon salt
Cooking spray
Preheat oven to 350°. Cook bacon in a large saucepan over medium heat until crisp.
Remove bacon from pan, reserving 1 teaspoon of drippings in pan; crumble bacon. Set
aside. Add corn, chopped onion, and celery; cook 2 minutes, stirring occasionally. Stir in
water, and bring to a boil. Cover, reduce heat, and simmer 5 minutes. Crumble 2 Corn
Bread Muffins into a large bowl. Place white bread in a food processor, and pulse until
coarse crumbs form. Stir into the crumbled Corn Bread Muffins. Add corn mixture, sage,
thyme, black pepper, salt, and bacon; stir to combine. Add broth; stir gently to coat.
Place mixture in a (1-quart) baking dish coated with cooking spray. Bake at 350° for 30
minutes.
Totals include 2 Corn Bread Muffins.
Corn Bread Muffins
Plan an easy chili, soup, or stew dinner for Thanksgiving Eve, and enjoy this tasty corn
bread hot from the oven. Save 2 muffins for the dressing. (Jill’s note: These are good in
the stuffing, but HORRIBLE on their own! Flavorless.)
Page 324
1 cup yellow cornmeal
1/4 teaspoon salt
1 cup low-fat buttermilk
2 tablespoons butter, melted
Cooking spray

Lightly spoon the cornmeal and flour into measuring cups; level with a knife. Combine
cornmeal, flour, baking powder, baking soda, and salt in a large bowl, stirring with a
whisk. Combine buttermilk, butter, and egg. Pour buttermilk mixture into cornmeal
mixture; stir just until moist.
Spoon the batter evenly into 6 muffin cups coated with cooking spray. Bake at 400° for
20 minutes or until a wooden pick inserted in center comes out clean. Cool on a wire
rack.
Yield: 6 muffins (serving size: 1 muffin)
Page 325
Cranberry Sauce with Apple Cider
Serves: 8
Healthy Units: 2
12/2/03
Apple cider stands in for water to add dimension to this cranberry sauce. It's great with
pork or turkey. Try some as a relish on a sandwich made with leftovers.
1 cup sugar
1 cup apple cider or apple juice
1 (12-ounce) package fresh cranberries
Combine all ingredients in a medium saucepan; bring to a boil over medium-high heat.
Reduce heat; simmer 10 minutes or until cranberries pop, stirring occasionally. Chill.
CALORIES 135 (0.0% from fat); FAT 0.0g (satfat 0.0g, monofat 0.0g, polyfat 0.0g);
PROTEIN 0.3g; CARBOHYDRATE 35g; FIBER 1.8g; CHOLESTEROL 0.0mg; IRON
Page 326
Roasted Brussels Sprouts
Source: The Barefoot Contessa Cookbook
Healthy Units: 1
Servings: 6
Posted by: MissVN
Date: Dec 2, 2003
Ingredients
1 1/2 pound brussels sprouts

1 tbsp olive oil
3/4 tsp kosher salt
1/2 tsp black pepper
Instructions
Preheat oven to 400 degrees F.
Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Mix
them in a bowl with the olive oil, salt and pepper. Pour them on a sheet pan and roast
for 35 to 40 minutes, until crisp on the outside and tender on the inside. Shake the pan
from time to time to brown the sprouts evenly. Sprinkle with more kosher salt (I like
these salty like French fries), and serve immediately.
Page 327
Glazed Sesame Pork

Servings 5 (1 chop + 2 T sauce)
Healthy Units: 7
This was really good, sweet and tart. A little too salty but CL recipes are rarely too salty
so it must be that I was heavy handed. I did not have enough points left to serve with
couscous but it would have been a perfect match. Cooking instructions call for
simmering pork for 40 minutes. That was too long, as many of the CL reviewers also
stated.
INGREDIENTS
1/2 teaspoon salt, divided
5 (6-ounce) center-cut pork chops (about 1 inch thick)
3/4 cup low-salt chicken broth
2 tablespoons sesame seeds, toasted
2 tablespoons red wine vinegar
1 tablespoon Dijon mustard
PREPARATION:
Sprinkle 1/4 teaspoon salt and pepper over both sides of pork. Heat oil in a large
nonstick skillet over medium-high heat. Add pork, and cook 3 minutes on each side or
until browned. Add 1/4 teaspoon salt, broth, and remaining ingredients; cover, reduce
heat, and simmer 20 minutes. Uncover; simmer an additional 20 minutes or until tender.
Serve pork with sauce.
Yield: 5 servings (serving size: 1 pork chop and about 2 tablespoons sauce)
Page 328
Sesame Chicken
WW - online
HU: 5
Servings: 4
Posted by: Ibdqt34 (Cynthia)
12-3-03
NOTE: Next time I make this, I will double the sauce recipe. I didn't have the five-spice
powder, so I used a combination of allspice, cinnamon, ground ginger, nutmeg, and red
pepper flakes.
2 tbsp sesame seeds, raw

1 tbsp water
1 tbsp low-sodium soy sauce
1 tbsp maple syrup
1 tbsp dry sherry
1 tsp ginger root, fresh, minced
1/2 tsp five-spice powder
2 tbsp all-purpose flour
1/2 tsp table salt
1 lb. boneless, skinless chicken breast(s), cut into 2-inch pieces
2 tsp peanut oil
Instructions:
Place a large nonstick skillet over medium-high heat. Add sesame seeds and cook until
lightly toasted, shaking the pan frequently, about 2 to 3 minutes; transfer seeds to a
shallow dish and set aside.
Whisk water, soy sauce, maple syrup, sherry, ginger and five-spice powder together in a
small bowl; set aside.
Combine flour, salt and pepper in a shallow dish; add chicken and turn to coat. Shake
chicken pieces to remove excess flour.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and sauté until
browned on all sides, about 5 minutes. Add soy sauce mixture to chicken and cook until
sauce thickens and is almost evaporated, about 2 to 3 minutes more.
Dip chicken pieces in toasted sesame seeds and serve, drizzled with any additional soy
sauce mixture. Yields about 4 strips per serving.
Page 329
Pumpkin Streusel Bread
Source: Cooking Light,11/00
Healthy Units: 4
Yield: 16 servings
December 3, 2003
Topping:
2 tablespoons sugar
1 1/2 tablespoons chilled butter or stick margarine, cut into small pieces
Bread:
1/2 cup sugar
1/2 cup raisins
1 teaspoon salt
1 cup canned pumpkin
1/2 cup plain low-fat yogurt
1/2 cup honey
1/4 cup vegetable oil
2 large eggs
Cooking spray

To prepare topping, combine first 4 ingredients until crumbly. Set the mixture aside.
To prepare bread, lightly spoon flour into dry measuring cups; level with a knife.
Combine flour and the next 7 ingredients (flour through nutmeg) in a large bowl; stir well
with a whisk. Make a well in center of mixture. Combine the pumpkin and next 5
ingredients (pumpkin through eggs) in a bowl; add to flour mixture. Stir just until moist.
Spoon batter into a 9 x 5-inch loaf pan coated with cooking spray; sprinkle with topping.
Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool
in pan 10 minutes on a wire rack; remove from pan. Cool completely on wire rack.
PROTEIN 3.4g; CARBOHYDRATE 34.6g; FIBER 1.4g;
Page 330
Sugary Spice Pecans
Healthy Units: 2
December 3, 2003
Once the pecans are added, you really do need to make sure to keep stirring or they
make one massive glob.
INGREDIENTS:
1 cup sugar
1/2 cup water
Dash of ground cloves
2 cups pecan halves
Cooking spray
INSTRUCTIONS:
1. Combine first 4 ingredients in a medium saucepan. Cook over medium heat until
sugar dissolves, stirring constantly (about 8 minutes). Add pecans and vanilla; cook until
all syrup is absorbed and pecans are coated, stirring constantly (about 12 minutes).
Spread pecan mixture on a baking sheet coated with cooking spray. (Pecans will have a
sugar coating.) Separate pecans into halves. Cool completely.
Note: Store in an airtight container in a cool, dark place for up to one month; in the
refrigerator for up to 3 months; or in the freezer for up to 8 months.
NUTRITIONAL INFO:
0.6g; CARB 8.6g; FIBER 0.5g; CHOL 0mg; IRON 0.2mg; SODIUM 0mg; CALC 4mg
YIELD:
3-1/2 cups (serving size: 2 tablespoons)
Page 331
Exquisite Pizza Sauce
Source: www.allrecipes.com
Healthy Units: 2
Yield: 4 servings
December 3, 2003
Comments: The first time you make it I would cut the honey down to 1 tablespoon
(knocks it down to 75 calories) because it does have a bit of a sweet taste to it. Leaving
the honey out totally drops it down to 59 calories. Found this to be quick, easy and
good!
6 ounces tomato paste

6 fluid ounces water (110 degrees F/45 degrees C)
3 tablespoons Parmesan cheese, grated
1 teaspoon minced garlic
2 tablespoons honey
1 teaspoon anchovy paste
3/4 teaspoon onion powder
1/4 teaspoon dried oregano
1/4 teaspoon dried marjoram
1/4 teaspoon dried basil
1/8 teaspoon cayenne pepper
1/8 teaspoon red pepper flakes
salt to taste
In a small bowl, combine tomato paste, water, Parmesan cheese, garlic, honey,
anchovy paste, onion powder, oregano, marjoram, basil, ground black pepper, cayenne
pepper, red pepper flakes and salt; mix together, breaking up any clumps of cheese.
Sauce should sit for 30 minutes to blend flavors; spread over pizza dough and prepare
pizza as desired.
Page 332
Butter Chews
Chicago Tribune Good Eating,
Healthy Units 2.5
Servings 48
Posted by LMaybloom
12/04/03
Ingredients
1 1/2 sticks butter or margarine (3/4 c.)
3 tablespoons granulated sugar
2 1/4 cups dark brown sugar
3 whole eggs, separated
1 cup chopped pecans
3/4 cup sweetened coconut flakes
1/4 cup confectioner's sugar, optional
Instructions
1. Heat oven to 350. Beat butter and granulated sugar in bowl of electric mixer at
medium speed. Stir in flour to form thick dough. Pat mixture into a greased 13x9" baking
pan. Bake until light brown around the edges, 12-15 minutes; set aside.
2. Mix brown sugar and egg yolks in same bowl of mixer at low speed. Mix in nuts and
coconut; set aside. Beat the egg whites in clean bowl of mixer until thick and frothy, but
not stiff, about 4 minutes. Gently fold whites into nut mixture. Spread over baked layer.
3. Bake until set, about 30 minutes. Cool pan completely on wire rack, about 45
minutes. Cut into 48 squares. Sprinkle with confectioner's sugar.
Nutritional Info:
Page 333
Cream Puffs
Source: BHG Best Ever Low Cal Recipes
HU: 4
Servings: 12
Nonstick cooking spray

1 cup water
1/4 cup butter
4 eggs
1/4 cup cornstarch
3 cups fat-free milk
2 slightly beaten egg yolks
1 teaspoon vanilla
2 tablespoons sifted powdered sugar
1. Coat a baking sheet with cooking spray; set aside. In a medium saucepan, bring
water, butter, and 1/4 teaspoon salt to boiling. Add flour, all at once, stirring vigorously.
Cook and stir until mixture forms a ball that doesn't separate. Cool 10 minutes.
2. Add the 4 eggs; 1 at a time, beating until smooth after each addition. Drop batter by
heaping tablespoons, 3 inches apart, onto prepared baking sheet, making 12 mounds.
Bake in a 400 degree oven for 30 minutes or until golden brown and puffy. Cool. Split
cream puffs; remove any soft dough inside.
3. Meanwhile, for pudding, in a heavy medium saucepan combine granulated sugar,
cornstarch, and 1/8 teaspoon of salt. Stir in milk. Cook and stir over medium heat until
bubbly. Cook and stir 2 minutes more. Remove from heat.
4. Gradually stir 1 cup of the hot mixture into the egg yolks. Return all to saucepan;
bring to a gentle boil. Reduce heat; cook and stir for 2 minutes more. Remove from
heat. Stir in vanilla. Transfer to a bowl; cover surface with plastic wrap. Refrigerate 1
hour or until well chilled. (Do not stir the mixture during chilling)
5. To serve, fill bottoms of cream puffs with pudding; replace tops. Sprinkle with
powdered sugar.
Makes 12 servings
Page 334
Mashed Potato Latkes with Zucchini and Dill
Source: Cooking Light Dec. 2003
Healthy Units: 4
Servings: 8 (16 total patties, 2 patties/serving)
Comments: Combine and refrigerate the potato mixture up to a day ahead; dredge in
matzo meal and sauté just before serving. I substituted finely ground saltine crackers for
matzo meal. And to lower fat, I omitted oil and used butter flavored cooking spray.
Ingredients:
4 cups cubed peeled Yukon gold potato (about 1 ¾ pounds)
1 cup diced leek
2 cups cubed zucchini
¼ cup cornstarch
2 teaspoons minced fresh dill
1½ teaspoons salt
½ teaspoons freshly ground black pepper
1 large egg
½ cup matzo meal
3 tablespoons vegetable oil, divided
Directions:
-Place potato in a saucepan, and cover with water. Bring to a boil. Reduce heat, simmer
15 minutes. Add zucchini and leek, and cook 6 minutes or until tender. Drain. Return
mixture to pan; mash with a potato masher. Cool slightly. Stir in cornstarch and next four
ingredients (cornstarch through egg).
-Divide potato mixture into 16 equal portions, shaping each into a ½-inch thick patty.
Dredge in matzo meal.
-Heat 2 ¼ teaspoons oil in a large non-stick skillet over medium-high heat. Add 4
patties; cook 2 minutes on each side or until browned. Repeat procedure with remaining
oil and patties.
Nutrition: Cal=185; Fat=6 g; Protein=3.7g; Carb=30.4g; Fiber=2.6g; Chol=27mg;

Iron=1.1 mg; Sodium=456mg; Calc=24mg
Page 335
Kielbasa-Bean Slow Cooker Soup
Source: Weight Watcher official recipe board
HU: 3 per serving
Servings: 8
Posted by jcanty-Gail
December 4, 2003
Comments: I know this is a WW recipe but it is excellent. I almost didn't put the
tomatoes in as it was great without it. I used Jalapeno pintos, turkey sausage and
added salt and red pepper flakes
Toss the ingredients into a slow cooker in the morning, and you'll be eating this
delicious, almost effortless homemade soup for dinner.
Ingredients
58 oz fat-free chicken broth, four 14.5 oz cans

16 oz low-fat sausage, smoked, or reduced-fat kielbasa, cut in half lengthwise and then
sliced
15 oz canned pinto beans, rinsed and drained
15 oz canned black beans, rinsed and drained
4 medium carrot(s), chopped
3 medium celery, stalks, chopped
1 large onion(s), chopped
1 tsp thyme
14 1/2 oz canned diced tomatoes, undrained
Instructions
Mix all ingredients, except tomatoes, in a 5 to 6-quart slow cooker (crockpot). Cover and
cook on low-heat setting at least 6 hours or until beans are tender.
Stir in tomatoes; cover and cook on high-heat setting until heated through, about 15
minutes more. Yields about 1 heaping cup per serving.
Page 336
Chocolate-Covered Cherry Cookies
Source: St. Louis Post Dispatch
HUs 2 each cookie
Servings: 48
Posted by: MoOzark (Donna)
Date: Dec. 5, 2003
Notes: Freezable
INGREDIENTS:
1 ½ cups all-purpose flour
½ cup unsweetened cocoa powder
¼ teaspoon salt
¼ teaspoon baking soda
¼ teaspoon baking powder
½ cup butter, softened
1 egg
1 ½ teaspoon vanilla
1 10 ounce jar Maraschino cherries (about 48)
1 6 ounce package semisweet chocolate chip morsels
½ cup sweetened condensed milk (not evaporated milk)
4 to 5 teaspoons reserved cherry juice
DIRECTIONS:
1. In a large bowl stir together flour, cocoa, slat, baking powder and baking soda
2. In mixer bowl, beat together butter and sugar on low speed until fluffy. Add egg and
vanilla and beat well. Gradually add dry ingredients to creamed mixture and beat until
well blended.
3. Shape dough into 1" balls. Place balls on ungreased cookie sheet. Press down center
of each ball with thumb.
4. Drain cherries and reserve juice. Place a cherry in indentation in center of each
cookie.
5. Prepare frosting. In small saucepan, combine chocolate morsels and sweetened
condensed milk. Heat (on low heat, stirring all the while) until chocolate melts. Stir in 4
teaspoons of the reserved cherry juice.
6. Spoon about 1 teaspoon frosting over each cherry, spreading gently to cover cherry.
(Frosting may be thinned with more cherry juice if necessary.) Bake in preheated 350*
oven about 10 minutes, or until done. Remove to wire rack; cool.
Page 337
Apple and Cream Cheese Roll-Ups
Cooking Light, November 2001/Cooking Light Website
Healthy Units=2
Servings=24 (1 roll-up)
Posted by: LMaybloom (Lesley)
Date: 12/06/03
Ingredients:
Filling:
1 cup dried apples, chopped (I used TJs Granny Smith Apple Rings -- I'd probably go
with more than one cup if I made these again)
1/3 cup thawed apple juice concentrate, undiluted
Dash of ground nutmeg
1/4 cup sugar
1/4 cup (2 ounces) 1/3-less-fat cream cheese
1 large egg
Pastry:
12 sheets frozen phyllo dough, thawed
Cooking spray
1/2 cup graham cracker crumbs, divided
1/4 cup sugar, divided
Topping:
1 1/2 teaspoons sugar
Directions:
To prepare the filling, combine the first 4 ingredients in a small saucepan over medium-
high heat. Bring the apple mixture to a boil; cover, reduce heat, and simmer for 5
minutes or until most of the liquid is absorbed.
Cool to room temperature. Combine 1/4 cup sugar and cream cheese in a small bowl;
beat with a mixer at low speed until blended. Add egg; beat until blended. Fold in apple
mixture; cover and set aside.
Page 338
To prepare the pastry, place 1 phyllo sheet on a large cutting board or work surface
(cover remaining dough to keep from drying), and lightly coat with cooking spray.
Sprinkle the phyllo with 2 teaspoons graham cracker crumbs and 1 teaspoon sugar.
Repeat the layers twice, ending with the crumbs and sugar. Cut phyllo stack lengthwise
into 6 (2 3/4-inch-wide) strips using a sharp knife. Spoon 1 rounded teaspoon of apple
mixture 1/2 inch from the end of each phyllo strip. Roll up each strip, beginning with
apple mixture end; place the strips, seam sides down, on a baking sheet coated with
cooking spray, and lightly coat each roll with cooking spray. Repeat the procedure with
the remaining phyllo, crumbs, sugar, and apple mixture.
To prepare the topping, combine 1 1/2 teaspoons sugar and 1/2 teaspoon cinnamon;
sprinkle evenly over phyllo rolls. Bake at 350° for 10 minutes, and cool on a wire rack.
NUTRITION PER SERVINGCALORIES 81 (18% from fat); FAT 1.6g (sat 0.6g, mono
SODIUM 77mg; CALC 6mg;
Page 339
Moroccan Chicken Tagine
Source: Cooking Light (Website) with changes by JoanB
Servings: 6 servings (serving size: 1 chicken breast, about 2/3 cup onion mixture, and 1
cup couscous)
Healthy Units: 7.0-8.0 (with green olives added)
Notes: Served with a Moroccan carrot salad; Good, hearty, unusual, repeatable.
INGREDIENTS
1 t cumin seeds
1 t coriander seeds
1/2 t whole allspice
½ t ground ginger
¼ t ground red pepper
¼ t ground cinnamon).
8 cups vertically sliced onion (about 2 pounds)
1/2 teaspoon salt
1 1/2 teaspoons sugar
1 (10 1/2-ounce) can low-sodium, fat-free chicken broth
1/4 cup raisins
1/2 cup green olives, cut up (also a change in the recipe to make it more traditional
24-oz chicken breasts (instead of thighs in original recipe)
1 (15 1/2-ounce) can chickpeas/garbanzo beans, drained
¼ cup lemon juice
1 T lemon rind
1 T fresh cilantro to sauce
4 cups hot cooked couscous
Place first 3 ingredients in a spice or coffee grinder; process until finely ground.
Combine ground spices, nutmeg, ginger, red pepper, and cinnamon; set aside.
Heat oil in a Dutch oven over medium heat. Add onion and salt; cover and cook 10
minutes. Add 1 teaspoon cumin mixture, sugar, and black pepper; cover and cook 15
minutes.
Add broth, and cook, uncovered, 30 minutes.
Add raisins, green olives, chicken, and chickpeas; cover and bake chicken mixture at
375° for 30 minutes.
After removing from oven remove chicken from pan; add lemon, lemon rind and fresh
cilantro to pan and cook additional minute.
Serve with Couscous and Moroccan Carrot Salad
CALORIES 543 (13% from fat); FAT 7.6g (satfat 1.7g, monofat 2.4g, polyfat 2.1g); PROTEIN 31.1g;
CARBOHYDRATE 91.6g; FIBER 10g; CHOLESTEROL 58mg; IRON 5.5mg; SODIUM 548mg; CALCIUM
121mg;
Page 340
Twice-baked Goat Cheese Potatoes
Source: Eating Well magazine

Servings: 6
Healthy Units: 3
Posted By: kwe730 (Kim)
December 8, 2003
Ingredients:
6 russet potatoes (6-8 ounces each), scrubbed

1 Tablespoon olive oil
Salt & freshly ground black pepper to taste
3/4 cup low-fat cottage cheese
4 ounces goat cheese cut into pieces
1/3 cup chopped scallions
2 Tablespoons chopped fresh parsley
1. Pierce potatoes with a fork and bake directly on oven rack at 450 degrees for 50 to
60 minutes.
2. Remove potatoes from oven and lower oven temperature to 425 degrees.
3. As soon as potatoes are cool enough to handle, slice off top third of each. Scoop out
potato flesh into mixing bowl, reserving potato skin shells. Sprinkle oil over potato flesh,
season with salt and pepper and mash with a potato masher.
4. In a food processor, puree cottage cheese. Add goat cheese and process until
smooth. Scrape cheese mixture into mashed potatoes and mix with the potato masher
or fork. Gently fold in scallions and parsley. Taste and adjust seasonings. Mound potato
filling into potato shells.
5. Set stuffed potatoes on a baking sheet or in a shallow baking dish and bake for 30 to
40 minutes or until golden and heated through.
Nutritional info: 160 calories per serving, 10 grams protein, 7 grams fat (3.3 saturated
fat), 28 grams carbohydrate, 190 mg. sodium, 10 mg cholesterol, 2 grams fiber.
Page 341
Cinnamon-Sugar Knots
Source - WW
HU: 1
Posted by: IBDQT34 (Cynthia)
12-8-03
Ingredients:
2 tbsp sugar
½ tsp ground cinnamon
11 oz refrigerated bread stick dough
1 serving(s) cooking spray, butter-flavor, or enough to coat dough
Instructions:
Preheat oven to 375ºF. Coat a large baking sheet with cooking spray.
In a small bowl, combine sugar and cinnamon. Mix well and set aside.
Unroll breadsticks and cut each in half lengthwise (to make a total of 24 pieces).
Arrange pieces on prepared baking sheet and coat with cooking spray. Sprinkle 1/4
teaspoon of cinnamon-sugar mixture over each piece. Tie each piece into a knot (pulling
dough gently if necessary).
Sprinkle remaining cinnamon-sugar mixture over knots.
Bake until puffed up and golden brown, about 15 minutes. Serve warm. Yields 2 knots
per serving or 1 knot per 1 HU.
Page 342
Southwestern Slow Cooker Chicken And Potato Soup
Source: Weight Watchers Online Recipes
HU 6
Servings 4 (1-1/4 cup servings)
Posted By: Jcanty(Gail)
Dec 10,2003
Comments: I added a can of black beans, more salt and a little more cumin
Ingredients
3/4 pound boneless, skinless chicken breast(s), cut into 1-inch cubes
3 small sweet potato(es), or 2 medium, peeled and cut into 1-inch cubes
1 large onion(s), chopped
29 oz canned diced tomatoes, salsa-style with chiles, undrained
14 1/2 oz fat-free chicken broth
1 tsp dried oregano
1/2 tsp ground cumin
1 1/2 cup frozen corn kernels, not thawed
Instructions
Mix chicken, potatoes, onion, tomatoes, broth, oregano and cumin in a 4-quart or larger
slow cooker (crockpot); cover and cook on low heat setting for at least 6 hours.
Stir in corn; cover and cook on high heat setting until chicken is no longer pink in the
center and vegetables are tender, about 30 minutes. Yields about 1 1/4 cups per
serving.
Page 343
Snow Peas with Cashews
Source: ADAPTED from Am. Institute for Cancer Research
Healthy Units=1
Servings= 4
Comments: Original recipe called for dried orange peel. I used dried orange peel and it
added nothing. Colorful side dish with fresh pea flavor and nut crunch.
Ingredients:
1 tsp. canola oil
1 tsp. fresh orange zest
3 cups snow peas, rinsed and drained
Salt and freshly ground black pepper, to taste
1-2 Tbsp. toasted cashew nuts, finely chopped
Directions:
1. In nonstick skillet, heat oil. Add orange peel and cook over low heat for 2 minutes.
2. Add snow peas and salt and pepper, to taste. Turn heat to medium. Stirring
constantly, cook 3 to 4 minutes or until snow peas are bright green and crunchy.
Sprinkle with cashews and serve.
Makes 4 servings. Per serving: 66 Calories, 2 g Total Fat (<1 g Saturated Fat), 8 g
Carbohydrate, 4 g Protein, 3 g Dietary Fiber, 5 mg Sodium
Page 344
Double Caramel Turtle Cake
Source: Cooking Light, May 2002
Healthy Units= 6.5
Servings= 16
Posted by: sandythecur (Carol)
Double Caramel Turtle Cake
1 tablespoon flour
1 1/2 cups boiling water
3/4 cup unsweetened cocoa
6 tablespoons butter -- softened
1 teaspoon vanilla
2 eggs
1 2/3 cups flour
2 tablespoons milk, 1% lowfat
2 teaspoons vanilla
2 cups powdered sugar
2/3 cup caramel apple dip, fat free
1/4 cup pecans -- finely chopped
Coat bottoms of two 8" round cake pans with cooking spray (do not coat sides of pans);
line bottoms with wax paper. Coat wax paper with cooking spray; dust with 1 T. flour.
Combine boiling water and cocoa, stirring well with a whisk. Cool completely.
Place granulated sugar, butter, and vanilla in a large bowl; beat until well blended. Add
eggs, one at a time, beating well after each addition.
Combine 1 2/3 c. flour, baking soda, baking powder, and salt, stirring well with a whisk.
Add flour mixture and cocoa mixture alternately to sugar mixture, beginning and ending
with flour mixture.
Pour batter into prepared pans; sharply tap pans once on counter to remove air
bubbles.
Page 345
Bake at 350 degrees for 30 minutes. Cool in pans 10 minutes on wire rack; remove from
pans and cool completely on wire rack.
Melt 2 T. butter in small saucepan over medium heat. Add brown sugar and milk; cook 1
minute or until sugar melts. Remove from heat; cool slightly.
Combine butter mixture and vanilla in large bowl. Gradually add powdered sugar; beat
with a mixer at medium speed until smooth. Add additional milk, 1 tsp. at a time, beating
until spreading consistency.
Place caramel dip in a small zip top plastic bag; snip small hole in corner of bag.
Place one cake layer on a plate; spread top with half of frosting. Drizzle half of caramel
dip over frosting. Top with second cake layer. Spread remaining frosting over top of
cake; drizzle with remaining caramel dip. Sprinkle with pecans.
4g Protein; 57g Carbohydrate; 2g Dietary Fiber; 39mg Cholesterol; 201mg Sodium
Page 346
Pork Chops with Lemon Spinach
Cooking Light, November, 2001, p. 194
Healthy Units 7
Servings 4
12/11/03
Comments: Dang, this was good, and extremely easy. The perfect meal for company if
you don't have a lot of time on your hand. Total meal cook time was maybe 10 minutes.
I didn't have garlic, but I did have shallots, and they sort of caramelized in the lemon
juice and wine. Loved, loved, loved this recipe!
Ingredients
1/2 teaspoon salt
2 teaspoons lemon juice
1 (10-ounce) package fresh spinach
Instructions
Combine first 5 ingredients in a shallow dish. Dredge pork in flour mixture.
Heat the oil in a large skillet over medium heat. Add pork, and cook 3 minutes on each
side or until done. Remove from pan. Stir in wine and lemon juice, scraping pan to
loosen browned bits; cook 1 minute. Add garlic, and cook 1 minute. Add spinach,
tossing 1 minute or until the spinach wilts. Serve with pork. Yield: 4 servings (serving
size: 1 pork chop and 1/2 cup lemon spinach)
NUTRITION PER SERVINGCALORIES 309 (38% from fat); FAT 12.9g (sat 4.3g, mono
6.1g, poly 1g); PROTEIN 36.2g; CARB 11.3g; FIBER 2.2g; CHOL 92mg; IRON 3.2mg;
Page 347
Healthy Picadillo
Serves: 8
Healthy Units: 6 (5 with 95% lean ground beef and 2 tsp oil)
Posted by: Jill H
12/11/03
Comments: Made this last night with brown rice, sautéed plantains, and steamed
asparagus. It was very tasty...lots of textures, and a nice contrast between sweet and
salty/savory flavors.
2 pounds ground round

1 1/2 cups thinly sliced onion
1 1/2 cups (1/4-inch-thick) slices yellow bell pepper, each slice cut in half
1 1/2 cups (1/4-inch-thick) slices red bell pepper, each slice cut in half
1 cup finely chopped carrot
1/4 cup sliced pimento-stuffed manzanilla or green olives (about 15 olives)
2 tablespoons balsamic vinegar
2 bay leaves
1 (14.5-ounce) can no-salt-added stewed tomatoes, undrained
1 (8-ounce) can no-salt-added tomato sauce
Cook beef in a large nonstick skillet over medium-high heat until browned; stir to
crumble. Remove from pan; drain well.
Add oil to pan. Add onion and garlic; sauté 3 minutes. Add bell peppers and carrot;
sauté 3 minutes. Return beef to pan. Stir in raisins and remaining ingredients; bring to a
boil. Reduce heat; simmer for 15 minutes, stirring occasionally. Discard bay leaves.
PROTEIN 26.4g; CARBOHYDRATE 24g; FIBER 2.2g; CHOLESTEROL 70mg; IRON
Page 348
Blue Cheese-Buttermilk Dressing
CL.com
Serves: makes 1 1/2 c
Healthy Units: 1
Posted by: Jill H
12/11/03
Comments: I made this with fat free sour cream instead of fat free yogurt the first time,
and I liked it better than my second run with yogurt. Being a blue cheese dressing addict
in my former life, I was thrilled to find this one. It's great. It's not really thick like some
fatty blue cheese dressings, but all the flavor is there. I also go a little easy on the
vinegar when I make it and I skip the onions altogether.
NOTE: This recipe is also listed in the Complete Cooking Light Cookbook, and the
serving size is 2 T. for 37 calories. The recipes, however, are identical.
1/2 cup low-fat buttermilk

1/2 cup plain fat-free yogurt
3 tablespoons white wine vinegar
1 teaspoon sugar
1/2 teaspoon salt
1/2 cup (2 ounces) crumbled blue cheese
Combine first 6 ingredients in a bowl; stir with a whisk until blended. Stir in onions and
cheese.
Yield: 1 1/2 cups (serving size: 1/4 c.)
CALORIES 61 (46% from fat); FAT 3.1g (satfat 2g, monofat 0.8g, polyfat 0.1g);
Page 349
Chicken with Apple-Cream Sauce
Serves: 4
Healthy Units: 6
Posted by: Jill H
12/11/03
Skinless, boneless chicken breasts are dressed up with a creamy, sweet-savory sauce.
Don't be alarmed if the sauce separates after you add the apples and half-and-half; it
will become smooth as it simmers.
4 (4-ounce) skinless, boneless chicken breast halves

3/4 teaspoon salt
2/3 cup apple cider
3 cups thinly sliced peeled Braeburn apple
Heat oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with salt,
thyme, and pepper. Add chicken to pan; cook 5 minutes on each side or until done.
Remove chicken from pan; keep warm.
Add cider to pan, scraping pan to loosen browned bits. Reduce heat to medium-low;
cook until reduced to 1/3 cup (about 5 minutes). Add sliced apple and half-and-half;
simmer over low heat 10 minutes or until sauce thickens and apples are tender, stirring
occasionally. Serve sauce with chicken immediately. Yield: 4 servings (serving size: 1
chicken breast half and 1/2 cup sauce)
Page 350
Creamy Gorgonzola Fettuccine
Serves: 4
Healthy Units: 8
Posted by: Jill H.
12/11/03
Comments: I made this a few nights ago and it was delicious. A HUNDRED times better
than the Gorgonzola pasta recipe a few issues back with the breadcrumbs and walnuts.
This was a huge hit here, easily bulked up by adding extra asparagus.
8 ounces uncooked fettuccine

3 cups (1-inch) diagonally sliced asparagus (about 10 ounces)
2 teaspoons butter or stick margarine
1 tablespoon all-purpose flour
1 1/4 cups fat-free milk
1/4 cup (2 ounces) 1/3-less-fat cream cheese
1/4 teaspoon salt
1/2 cup (2 ounces) Gorgonzola or other blue cheese, crumbled
2 tablespoons chopped walnuts, toasted
Freshly ground black pepper (optional)
Cook pasta in boiling water 6 minutes, omitting salt and fat. Add asparagus, and cook 2
minutes or until tender. While pasta is cooking, melt butter in a medium saucepan over
medium-high heat. Add garlic, and cook for 3 minutes. Add flour; cook 30 seconds,
stirring constantly. Gradually add milk, stirring well with a whisk. Stir in cream cheese
and salt; cook 3 minutes or until thick, stirring constantly. Drain pasta and asparagus;
place in a large bowl. Add sauce; tossing to coat. Serve with Gorgonzola and walnuts,
and sprinkle with pepper, if desired. Yield: 4 servings (serving size: 1 1/4 cups pasta, 2
tablespoons gorgonzola, and 1 1/2 teaspoons walnuts)
Page 351
Eggplant Manicotti with Creamy Pesto Filling
Serves: 4
Healthy Units: 6
Posted by: Jill H.
12/11/03
Comments: I wanted to mention that because there was no egg or egg white in the
filling, I was a little afraid it would leak out of the eggplant rolls. I was pleasantly
surprised to find that it did not. These were delicious and the portion size was HUGE @
five rolls per serving. The filling was delicious and I would use it to toss with pasta, stuff
tomatoes (as suggested) or even spread on a sandwich. Loved these.
1/2 cup (2 ounces) shredded part-skim mozzarella cheese, divided

1 cup fresh basil leaves
1/2 cup fresh parsley leaves
1/2 cup spinach leaves
1/4 cup pine nuts, toasted
1/4 cup grated fresh Parmesan cheese
1/4 cup tub-style fat-free cream cheese
1/4 teaspoon salt
1 (15-ounce) container fat-free ricotta cheese
2 garlic cloves
1 (1 1/2-pound) eggplant, cut lengthwise into 20 (1/8-inch-thick) slices
Cooking spray
2 cups low-fat spaghetti sauce, divided
Combine 1/4 cup mozzarella cheese and next 9 ingredients (mozzarella cheese through
garlic) in a food processor, and process until smooth. Set pesto mixture aside. Arrange
half the eggplant slices in a single layer on a baking sheet coated with cooking spray.
Broil 5 minutes or until lightly browned and very tender. Repeat procedure with
remaining eggplant. Preheat oven to 375°. Spread 1 cup spaghetti sauce in bottom of a
13 x 9-inch baking dish coated with cooking spray. Place eggplant slices, browned sides
down, on a smooth surface; spoon about 2 tablespoons pesto mixture in center of each
slice (the amount will vary from 1 to 3 tablespoons depending on size of eggplant
slices). Roll up, starting at short ends; place eggplant rolls, seam sides down, over
sauce. Repeat procedure with remaining eggplant and pesto mixture. Pour 1 cup
spaghetti sauce over eggplant rolls. Bake at 375° for 30 minutes. Top with 1/4 cup
mozzarella cheese; bake an additional 10 minutes or until cheese is lightly browned.
Note: Any leftover pesto mixture can be used as a topping for tomato slices or tossed
with pasta. Yield: 4 servings (serving size: 5 rolls with sauce)
CARBOHYDRATE 31g; FIBER 5.4g; CHOLESTEROL 24mg; IRON 2.7mg; SODIUM 760mg; CALCIUM
451mg
Page 352
Gingerbread Squares
Cooking Light website
Serves: 25
Healthy Units: 2 (see note)
Posted by: Jill H
12/11/03
Comments: These are very moist with a texture somewhere between a cake and a
brownie, and turn out with a light little crisp top, kind of like a good brownie.
NOTE: These are still 2 points apiece if you cut them into 20 squares instead of 25.
These came from a CL article about gift giving, so they are very tiny and are meant to
be packed in a small parchment-lined gift box.

1 teaspoon ground ginger
1/2 cup molasses
1/3 cup butter, melted
Cooking spray
1 tablespoon powdered sugar

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, ginger,
cinnamon, and baking soda, stirring with a whisk. Combine granulated sugar and next 4
ingredients (granulated sugar through egg) in a large bowl, stirring with a whisk. Stir in
flour mixture. Pour batter into a 9-inch square baking pan coated with cooking spray.
Bake at 350° for 25 minutes or until a wooden pick inserted in center comes out clean.
Cool in pan on a wire rack. Sprinkle gingerbread with powdered sugar. Yield: 25
servings (serving size: 1 (1 3/4-inch) square)
Page 353
Polenta Casserole with Mushrooms, Tomatoes, and Ricotta
Serves: 6
Healthy Units: 5
Posted by: Jill H
12/11/03.
Comments: Regarding the polenta casserole (above): There was NOT enough polenta
for all three polenta layers in this. I had to make 1/2 cup (dry) more. It was good and for
the low points for such a large portion, and because of the low points, it was good for
lunch leftovers as well as dinner. Not as good as the polenta with tomato shiitake sauce,
(and certainly not as quick!) but still quite good.
2 teaspoons olive oil, divided

3 cups coarsely chopped cremini mushrooms (12 ounces)
1 1/2 teaspoons salt, divided
2 garlic cloves, chopped
1 tablespoon chopped fresh or 1 teaspoon dried rosemary
1 (14.5-ounce) can diced tomatoes, undrained
4 cups water
1 cup instant polenta (such as Contadina)
1/2 cup (2 ounces) grated fresh Parmesan cheese
1/4 teaspoon black pepper, divided
1/2 cup part-skim ricotta cheese
1 1/2 teaspoons butter, cut into small pieces
Preheat oven to 400°. Heat 1 teaspoon oil in a 10-inch cast-iron skillet over medium-
high heat. Add onion; sauté 8 minutes. Add mushrooms, 1/2 teaspoon salt, and garlic,
and cook 4 minutes, stirring frequently. Stir in wine, rosemary, and tomato paste; reduce
heat to medium, and cook 3 minutes. Stir in tomatoes, and cook until thick (about 10
minutes). Remove from heat. Bring water to a boil in saucepan; stir in polenta and 1
teaspoon salt. Reduce heat to low; cook until thick (about 5 minutes), stirring frequently.
Spread one-third of polenta mixture into a 13 x 9-inch baking dish coated with 1
teaspoon oil. Spread half of tomato sauce over polenta, and top with 2 tablespoons
Parmesan cheese and 1/8 teaspoon pepper. Drop half of the ricotta cheese by
spoonfuls onto the Parmesan cheese. Repeat the layers, ending with polenta. Top with
1/4 cup Parmesan cheese and butter. Bake at 400° for 25 minutes or until bubbly.
Yield: 6 servings (serving size: 1 (4 1/2-inch) square)
CARBOHYDRATE 35g; FIBER 2.2g; CHOLESTEROL 15mg; IRON 1.4mg; SODIUM 891mg; CALCIUM
206m
Page 354
Smoked Cheddar and Lentil Burgers
Cooking Light Annual Recipes 2004 or CL June 2003
Serves: 8
Healthy Units: (5 if you use 1-pt light buns)
Posted by: Jill H
12/11/03
Comments: I would recommend NOT skipping the refrigeration step (which I skipped). I
think it would make for a firmer burger, as opposed to a pasty one. Next time, I will skip
the lentil-mashing step, as the lentils get mushed up in the mixing anyway. The taste
here was smokey and good (the smoked cheddar in here is what makes these unique),
but next time I will use fresh garlic instead of garlic powder; this is a pretty good
meatless burger recipe--better than others I have tried and containing MUCH more fiber.
2 1/2 cups water

1 cup dried lentils
2 bay leaves
1 cup finely chopped onion
1/2 cup finely chopped carrot
1 cup (4 ounces) shredded smoked cheddar cheese
1/2 cup dry breadcrumbs
2 teaspoons chopped fresh thyme
3 large egg whites, lightly beaten
Cooking spray
8 teaspoons stone-ground mustard
8 (2-ounce) whole wheat sandwich buns, toasted
8 (1/4-inch-thick) slices tomato
2 cups trimmed Arugula
Place first 3 ingredients in a medium saucepan; bring to a boil. Cover, reduce heat, and
simmer 30 minutes or until tender; drain. Discard bay leaves. Place lentils in a large
bowl; partially mash with a potato masher. Cool slightly. Heat oil in a medium nonstick
skillet over medium-high heat. Add onion and carrot; sauté 5 minutes or until tender.
Cool slightly. Add onion mixture, cheese, and next 8 ingredients (cheese through egg
whites) to lentils; stir well to combine. Cover and chill 45 minutes.
Page 355
Divide mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Heat a grill
pan coated with cooking spray over medium-high heat. Add half of patties, and cook 5
minutes on each side or until done. Repeat procedure with remaining patties. Spread 1
teaspoon mustard on top half of each bun. Place 1 patty on bottom half of each bun,
and top each serving with 1 tomato slice, 1/4 cup Arugula, and top half of bun. Yield: 8
servings
CALORIES 354 (22% from fat); FAT 8.8g (satfat 3.5g, monofat 2.4g, polyfat 2g);
5mg; SODIUM 893mg; CALCIUM 226mg
Page 356
Herb and Mushroom Stuffing
Source: CooksIllustrated.com
Date: Dec. 11, 2003
Posted by: Joyce (jquinl)
Healthy Units: 8 per one cup serving
Servings: 11 @ 1 cup each
Comments: Obviously, this is not a recipe that will lead to weight loss, but it is a good
holiday stuffing. Portion size is generous and points can be reduced by using an
alternative to heavy cream, even half- &-half reduces it by a point. I love mushrooms in
stuffing, so I added a small package of rehydrated porcini mushrooms and used the
soaking liquid in place of part of the broth. Next time, I plan to use equivalent portions of
fresh herbs instead of the dried.
Ingredients
3 Tbs. butter
4 med. celery stalks chopped course (about 2 cups)
3 medium onions chopped course (about 3 cups)
10 oz mushrooms sliced thin (about 3 cups)
2 tsp dried sage
2 tsp dried thyme
1 tsp dried rosemary
1 tsp dried marjoram
1/4 c. sweet sherry
2 large eggs, lightly beaten
1 c. chicken or turkey stock or low-sodium canned broth
1/2 c. heavy cream
1 tsp. salt
1/2 tsp ground black pepper
8 c. dried bread cubes (French preferably)
1/2 c. minced fresh parsley leaves
Instructions:
Dry bread by cutting 1/2 inch slices, laying them in a single layer on baking sheets, and
leaving them out overnight (I sliced off the crust).
The next day, cut the slices into 1/2 inch cubes and allow them to dry for another night.
If you are in a hurry, rush the process by drying the slices in a 225-degree oven until
brittle but not brown, 30-40 minutes. Then cut them into cubes and proceed.
(Cont'd on next page)
Page 357
Heat butter in large skillet over med. high heat until fully melted; pour off 2 tbs butter
and reserve.
Return skillet to heat; add onion and celery and saute, stirring occasionally until
translucent, about 8 minutes.
Stir in sage, thyme, marjoram, parsley, and black pepper and cook until just fragrant,
about 1 minute longer.
Turn onion mixture into larger mixing bowl; add bread cubes, stock, eggs, and salt; toss
gently to distribute dry and wet ingredients evenly.
Turn mixture into buttered 13x9-inch baking dish, drizzle with reserved melted butter,
cover tightly with foil, and bake until fragrant, about 25 minutes.
Remove foil and bake until golden brown crust forms on top, 15-20 minutes longer.
Serve warm.
Page 358
Border-Style Shrimp
Source: Cooking Light Dec 2003
HU: 5 per serving
Servings: 4
Posted by Jcanty (Gail)
December 13, 2003
This dish is also good served over yellow rice or Spanish rice. Have the seafood
counter at your supermarket peel and devein the shrimp while you finish shopping.
Comments: I used ICBINB for the 2 TBS of butter which lowered the HU’s to 3
Cooking spray
1 1/2 cups chopped white onion
1 teaspoon ground cumin
1 teaspoon chili powder
1 1/2 pounds medium shrimp, peeled and deveined
1/2 teaspoon salt
1/8 teaspoon hot pepper sauce
1/4 cup fresh lime juice
1/4 cup finely chopped green onions
Lime wedges (optional)
Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add
onion; sauté 3 minutes. Add cumin, chili powder, shrimp, and garlic; sauté 4 minutes.
Remove from heat, and add butter, salt, and hot sauce. Stir until the butter melts. Stir in
juice and green onions. Garnish with the lime wedges, if desired.
Yield: 4 servings (serving size: about 1 cup shrimp)

113mg;
Page 359
Maple Pork-and-Vegetable Stew
Source: Cooking Light Web Site
HU: 9 as written See note: 7 as edited
Servings: 8
December 14,2003
Comments:
This is a 5 Star rated stew. I eliminated the oil and used Pam to brown. I used Light beer
instead of regular. This reduced the points to 7. This is a very different flavor with the
maple syrup and beer. I would make it again. DH liked it a lot. Very large servings w/ 1
cup rice and 1 cup stew.
1 (1 1/2-pound) boned pork loin roast, cut into 1-inch cubes
2 cups diced onion
1 (8-ounce) package mushrooms, quartered
1 3/4 cups (1/8-inch) diagonally sliced carrot
3/4 cup diced red bell pepper
2 tablespoons maple syrup
1 teaspoon dried rubbed sage
1/4 teaspoon salt
1 (12-ounce) bottle beer
1 tablespoon country-style Dijon mustard
8 cups hot cooked brown rice
Sage sprigs (optional)
Heat oil in a large Dutch oven over medium-high heat. Add half of the pork; sauté 5
minutes or until browned. Remove from pan. Add remaining pork; sauté 5 minutes or
until browned. Remove from pan. Add onion and mushrooms to pan; sauté 4 minutes.
Return pork to pan; add carrot and next 7 ingredients (carrot though beer). Bring to a
boil; reduce heat, and simmer 1 hour or until pork is tender.
Combine cornstarch, vinegar, and mustard in a small bowl, and stir with a whisk. Add to
pork mixture, and bring to a boil. Cook 3 minutes, stirring frequently. Serve with rice.
Garnish with sage sprigs, if desired.
Yield: 8 servings (serving size: 1 cup stew and 1 cup rice)

NUTRITION PER SERVING: CALORIES 436 (21% from fat); FAT 10.3g (sat 2.9g,
mono 4.9g, poly 1.6g); PROTEIN 24.9g; CARB 60.2g; FIBER 5.5g; CHOL 51mg; IRON
2.4mg; SODIUM 328mg; CALC 50mg;
Page 360
Excellent Almond Biscotti
Source (from CL or elsewhere) unknown
Healthy Units (WW Points) 1 pt per Biscotti
Servings About 2 dozen
Posted by tmaruhn
Date 12/15/03
Ingredients
1/4 teaspoon salt
2 whole eggs -- at room temperature
2 egg whites -- at room temperature
1 tablespoon almond extract
1/4 cup toasted almonds -- chopped
Instructions
Line a baking sheet with parchment paper, or spray with nonstick cooking spray.
In medium bowl, sift together flour, baking powder, salt and baking soda.
In large bowl, with electric mixer on high speed, combine sugar, eggs, egg whites and
almond extract until well-blended, 1 minute.
Blend in half of the flour mixture with spatula, then beat with mixer on low speed for
several seconds.
Add remaining flour mixture and continue beating until smooth, about 5 seconds.
Add almonds, and beat just to combine.
Divide dough into 2 pieces, smoothing each into a 12 x 2 " strip on the baking sheet.
Bake until firm and light golden, 15-20 minutes.
Remove from oven and let cool 2 minutes on baking sheet.
Leave oven on.
Slide loaves onto cutting board.
With serrated knife, cut loaves diagonally into 1/2-3/4 inch thick slices.
Discard ends. ((I eat them))
Place slices, cut sides down, back on baking sheet (they can touch).
Bake for 7 minutes, and then turn them over and do the other side for 7 minutes.
Let cool completely on wire rack.
Store in airtight container at room temperature for up to several days.
Page 361
Apricot Pistachio Biscotti
Source: WW Simply Delicious (page 212)
Points per serving: 1
Servings: 36 (2 Biscotti per serving)
Posted by: tessa3(Linda)
Ingredients:
2 1/4 C all-purpose flour
1/2 C shelled pistachio nuts, chopped
1/2 C chopped dried apricots
2 tsp baking powder
1/2 tsp ground ginger
1/4 tsp salt
2 large eggs
6 Tbs. apricot nectar or orange juice
1/2 tsp vanilla extract
1. Preheat oven to 350. Spray 2

baking sheets with nonstick cooking spray.
2. Combine the flour, pistachios, apricots, baking powder, ginger and salt in a large
bowl. Whisk the sugar, eggs, nectar, and vanilla in a medium bowl until frothy. Add the
sugar mixture to the flour mixture; stir just until blended.
3. Gather the dough with lightly floured hands and transfer to a lightly floured surface.
Divide the dough in two and work each into a 1 3/4 x 15-inch log about 1 inch high.
Transfer the logs to the baking sheets and pat down until about 3/4 inch high and 2
inches wide.
4. Bake the logs until firm to the touch, 20-25 minutes. Transfer to a cutting board and
let cook 5-7 minutes. With a serrated knife, cut into 1/4 inch thick slices, making 72
Biscotti. Lay the slices in a single layer on the baking sheets.
5. Reduce the oven temperature to 300. Bake the Biscotti 10 minutes, then turn over
and bake until very dry to the touch and slightly crisp, about 10 minutes longer. Transfer
the Biscotti to a rack and cool completely.
Page 362
Almond Biscotti
Source: Secrets of Fat Free Baking by Sandra Woodruff
Healthy Units: 1
Servings : 24
Posted by : thinmeplease (Diane)
Date : Dec. 15, 2003
Ingredients:
1 cup unbleached flour
2/3 cup sugar
4 tablespoons reduced fat margarine or light butter
3 egg whites
¼ cup finely chopped almonds
Instructions:
1.Combine the flours, sugar and baking powder, and stir to mix well
Use a pastry cutter to cut in the margarine until the mixture resembles
coarse meal. Stir in the egg whites and the vanilla and almond
extracts. Fold in the almonds.
2. Turn the dough onto a lightly floured surface, and shape into two
9x2-inch logs. Coat a baking sheet with nonstick cooking spray,
and place the logs on the sheet, leaving 4 inches of space between
the logs to allow for spreading. Bake at 350º for about 25 minutes, or
until lightly browned.
3. Cool the logs at room temperature for 10 minutes. Then use a

serrated knife to slice the logs diagonally into ½-inch-thick slices.
4. Place the slices on an ungreased baking sheet in a single layer,

cut side down. bake at 350º for 18 to 20 minutes, or until dry and crisp,
turning the slices over after 10 minutes.
5. Transfer the biscotti to wire racks, and cool completely. Serve

immediately or store in an airtight container.
Page 363
Cinnamon-Oatmeal Cookies
Adapted from allrecipes.com
Servings: 24 cookies
HU: 2 per cookie
Posted by DebMj1
December 15, 2003
Comments: I made them again, this time using all regular butter, and they were
considerably chewier. I also added 1/4 tsp. more cinnamon to give them an even more
decisive cinnamon flavor. They're terrific. Calories go to 102 per cookie and points are
2.2 per cookie.

1/4 cup light butter, softened (I used Corman's)
2 Tablespoons splenda sugar substitute
2 Tablespoons granulated sugar
1 egg
1/4 teaspoon salt
1 1/2 cups quick cooking oats
Preheat the oven to 325 F. In a large bowl, cream together butters, brown sugar,
splenda and white sugar until fluffy. Beat in egg, then stir in the vanilla. Combine the
flour, baking soda, salt and cinnamon; stir into the creamed mixture. Mix in oats and
nuts until just blended. Drop by heaping teaspoonfuls onto ungreased cookie sheets.
Cookies should be at least 2 inches apart.
Bake for 15 minutes in the preheated oven. Cool on a wire rack.
Page 364
Blackened Portobello-Mushroom Salad
Source: Cooking Light (website) Cooking Light, MAY 1998
Servings: 4 (4 cups salad greens, all slices from 1 mushroom, ¼ marinade)
Healthy Units: 3
Posted by: joan Borsten
COMMENTS: I just loved this. Used half the salad greens and served with the New
Orleans shrimp. Will definitely make again.
INGREDIENTS
1/4 cup red wine vinegar
1/4 cup balsamic vinegar
1/4 cup tomato juice
2 teaspoons Dijon mustard
2 teaspoons stone-ground mustard
4 (4-ounce) portobello mushroom caps (about 5 inches wide)
1 tablespoon Cajun seasoning for steak (such as Chef Paul Prudhomme's Steak Magic)

Cooking spray
16 cups gourmet salad greens
1 large tomato, cut into 8 wedges
1/2 cup thinly sliced red onion, separated into rings
1 (15-ounce) can cannellini or other white beans, rinsed and drained
1/4 cup (1 ounce) crumbled blue cheese
INSTRUCTIONS:
Combine first 7 ingredients in a large zip-top plastic bag. Add mushrooms to bag; seal.
Marinate 10 minutes, turning occasionally. Remove mushrooms from bag, reserving
marinade.
Sprinkle mushrooms with Cajun seasoning. Heat 2 teaspoons oil in a large nonstick
skillet coated with cooking spray over medium-high heat until hot. Add mushrooms;
cook 2 minutes on each side or until very brown. Cool; cut mushrooms diagonally into
thin slices.
Arrange 4 cups salad greens on each of 4 plates. Top each with mushroom slices, 2
tomato wedges, and onion rings. Sprinkle each with 1/4 cup beans and 1 tablespoon
blue cheese. Drizzle the reserved marinade evenly over salads.
NUTRITIONAL INFO: CALORIES 260 (37% from fat); FAT 10.7g (satfat 2.4g, monofat
5.2g, polyfat 1.7g); PROTEIN 12.8g; CARBOHYDRATE 31.4g; FIBER 7.7g;
CHOLESTEROL 5mg; IRON 5.4mg; SODIUM 669mg; CALCIUM 165mg;
Page 365
Chocolate-Cinnamon Angel Cake
Source: BHG Best-Ever Low Cal Recipes
HU: 3
Serves: 16
Posted by: Donna/CAROTS
*Notes- If you are not a cinnamon fan, can omit.
1 1/2 cups egg whites

(10 to 12 large egg whites)
1 1/2 cups sifted powdered sugar
1 cup sifted cake flour or sifted all-purpose flour.
3 Tablespoons unsweetened cocoa powder
1 1/2 teaspoons cream of tartar
1 teaspoon vanilla
Chocolate-flavored syrup (optional)
1. Allow egg whites to stand at room temperature for 30 minutes

2. Meanwhile, sift powdered sugar, flour, cocoa powder, and cinnamon together. Set
aside.
3. In a large mixer bowl combine the egg whites, creeam of tartar, and vanilla; beat with
an electric mixer on medium speed until soft peaks form (tips curl).
4. Gradually add the granulated sugar about 2 tablespoons at a time, beating on high
speed unitl stiff peaks form (tips stand straight). If bowl is too full, transfer to a larger
bowl.
5. Sift about one fourth of the flour mixture over the beaten egg whites; fold in gently.
Repeat, folding in the remaining flour mixture by fourths. Pour into an ungreased 10
inch tube pan. Using a narrow metal spatula or knife, gently cut through the batter to
eliminate any air bubbles.
6. Bake on the lowest rack in a 350 degree oven for 40 to 45 minutesor until top springs
back when lightly touched.
7. Immediatley invert cake(leave in pan): cool completely. Loosen side of cake from
pan; remove cake. If desired, serve cake slices drizzled with chocolate flavored syrup.
Page 366
Linguine with Two Sauces
From Cooking Light, September 1997
Healthy Units: 7
Servings: 8
Posted by LissaR
December 16, 2003

1 tablespoon chopped fresh basil
3/4 teaspoon pepper, divided
2 (14.5-ounce) cans Italian-style diced tomatoes, undrained
Cooking spray
4 cups sliced cremini or button mushrooms (about 12 ounces)
2 cups 1% low-fat milk
1 cup (4 ounces) shredded reduced-fat, reduced-sodium Swiss cheese (such as Alpine
Lace)
8 cups hot cooked linguine (about 1 pound uncooked pasta)
1/4 cup grated fresh Parmesan cheese
Fresh oregano sprigs (optional)

Heat oil in a nonstick skillet over medium heat. Add garlic; sauté 30 seconds. Add basil,
1/4 teaspoon pepper, 1/4 teaspoon salt, and tomatoes; cook over low heat 20 minutes,
stirring occasionally. Set aside.
Place a large saucepan coated with cooking spray over medium-high heat until hot. Add
mushrooms, and cook 5 minutes. Remove from saucepan, and set aside. Add flour to
saucepan. Gradually add milk, stirring with a whisk until blended. Place flour mixture
over medium heat, and cook until thick (about 3 minutes), stirring constantly. Stir in
Swiss cheese, wine, 1/2 teaspoon pepper, and 1/4 teaspoon salt. Cook until cheese
melts (about 1 minute), stirring constantly. Remove from heat, and stir in mushrooms.
Combine linguine and mushroom sauce in a large bowl. Spoon linguine mixture into a
13 x 9-inch baking dish coated with cooking spray. Spread tomato sauce evenly over
the linguine mixture, and sprinkle with Parmesan cheese. Cover and bake at 350° for 20
minutes. Uncover and bake an additional 5 minutes. Garnish with oregano sprigs, if
desired.

CALORIES 349 (19% from fat); FAT 7.2g FIBER 3.2g
Page 367
Cherry Cheesecake
Source: Tonylittle.com
HU: 5 per serving
Servings: 12 servings (serving size: 1 wedge).
Posted by: womaninlilblackdress(Michelle)
INGREDIENTS:
Cooking spray
3/4 cup graham cracker crumbs
2 tablespoons sugar
2 tablespoons reduced-calorie stick margarine, melted
2/3 cup sugar
1 (8-ounce) block 1/3 -less-fat cream cheese (Neufchâtel)
1 (8-ounce) tub fat-free cream cheese
2 large eggs
1/2 cup fat-free milk
3 large egg whites
1/4 cup sugar
1 (20-ounce) can light cherry pie filling
RECIPE INSTRUCTIONS:
Coat a 9-inch springform pan with cooking spray. Combine crumbs, 2 tablespoons
sugar, and margarine. Firmly press crumb mixture into bottom and 2 inches up sides of
pan.
Combine 2/3 cup sugar, flour, and next 5 ingredients (flour through eggs) in a large
bowl; beat at high speed of a mixer until smooth. Add milk and sour cream to cheese
mixture; beat until smooth.
Beat egg whites (at room temperature) at high speed of a mixer until soft peaks form.
Gradually add 1/4 cup sugar, 1 tablespoon at a time, beating until stiff peaks form using
clean, dry beaters. Gently fold egg white mixture into cheese mixture.
Pour into prepared pan. Bake at 300° for 55 minutes or until almost set. Remove from
oven, and cool completely on a wire rack; cover and chill 8 hours. Top with pie filling.
Nutritional Information: CALORIES 230 (28% from fat), FAT 7.1g (sat 3.2g, mono 2g,
poly 0.7g), PROTEIN 8.2g, CARB 32.7g, FIBER 0.1g, CHOL 55mg, IRON 0.7mg,
SODIUM 286mg, CALC 91mg
Page 368
Sparkling Butter Toffee Cookies
Source: Land-O-Lakes
Healthy Units: 1
Serves: 60 (5 dozen)
Posted by: Kate
December 17, 2003
INGREDIENTS:
1 cup sugar
1 egg
1 teaspoon vanilla
1/2 cup English or almond toffee bits
Sugar
INSTRUCTIONS:
Heat oven to 350°F.
Combine sugar, butter, egg and vanilla in large mixer bowl.
Beat at medium speed, scraping bowl often, until creamy (1 to 2 minutes).
Add flour, baking powder and baking soda; reduce speed to low.
Beat until well mixed (1 to 2 minutes).
Stir in toffee bits by hand.
Shape dough into 1-inch balls.

Roll in sugar.
Place 2 inches apart onto ungreased cookie sheet.
Flatten each with bottom of glass to 1 1/2-inch circles. (If glass sticks, dip glass in
sugar.)
Bake for 9 to 11 minutes or until edges are just lightly browned. (DO NOT OVER BAKE.)
Sprinkle with sugar while warm.
Cool completely.
Note: English toffee bits and chips are available in the baking section of large
supermarkets. (I used Heath Bar bits instead)
TIP: Cookies may also be flattened with a fork in a criss-cross pattern.
NUTRITIONAL INFO.: Calories: 50, Protein: 1 g, Carbohydrate: 7 g, Fat: 2.5 g

Cholesterol: 10 mg, Sodium: 45 mg, Fiber: 0 g
Page 369
Cheesecake Brownie Torte
Source: CL website (Cooking Light, AUGUST 1997)
HU: 6
Servings: 12 servings (serving size: 1 wedge)
Posted by: CindyN
12/17/03
Notes: remember it's a torte, so it's only about 2 inches tall, yummy but next time I'll use
1/2 the amount of cinnamon :) I made it for my Dad and he LOVED it, served it with
fresh raspberries, no chocolate sauce, it's VERY rich you could happily eat 1/2 of a
serving,
INGREDIENTS:
1 (15.1-ounce) package low-fat fudge brownie mix (such as Snackwell's)
2 teaspoons instant coffee granules
1 (4-ounce) jar carrot baby food
Cooking spray
1/2 cup plus 2 tablespoons sugar, divided
4 teaspoons all-purpose flour
1 (8-ounce) block 1/3-less-fat cream cheese, softened
1 (8-ounce) block fat-free cream cheese, softened
2 large egg whites
3 tablespoons skim milk, divided
2 tablespoons unsweetened cocoa
Chocolate syrup (optional)
Fresh raspberries (optional)
INSTRUCTIONS:
Combine first 4 ingredients in a bowl.
Firmly press mixture into bottom and 1 inch up sides of a 9-inch springform pan coated
with cooking spray.
Set aside.
Combine 1/2 cup sugar, flour, vanilla, and cheeses; beat at medium speed of a mixer
until well-blended.
Add egg whites and 2 tablespoons milk; beat well.
Combine 1/2 cup batter, 1 tablespoon milk, 2 tablespoons sugar, and cocoa; stir well.
Spoon remaining batter alternately with cocoa mixture into prepared crust.
Swirl together using the tip of a knife.
Bake at 425° for 15 minutes; Reduce oven temperature to 250° (do not remove pan
from oven); bake 45 minutes or until set; Cool completely on a wire rack.
Garnish with chocolate syrup and raspberries, if desired.
NUTRITION PER SERVING: CALORIES 277 (24% from fat); FAT 7.5g (sat 3.8g, mono 2.3g, poly 0.9g); PROTEIN 7.9g; CARB
44.1g; FIBER 1.3g; CHOL 18mg; IRON 1.6mg; SODIUM 338mg; CALC 76mg;
Page 370
Cappuccino Crinkles
Source: Better Homes & Gardens Christmas Cookies magazine
Servings: 32 cookies
Healthy Units: 2 each
Posted by: alleycat (Allison)
Comments: These are really good! Very soft, and they stay soft.
1/3 cup butter (no substitutes), softened

2/3 cup unsweetened cocoa powder
1 tablespoon instant coffee granules
2 egg whites
1/3 cup vanilla yogurt
1-1/2 cups all-purpose flour
Heat oven to 350 degrees F.
Beat butter in a large mixing bowl with an electric mixer on medium to high speed for 30
seconds. Add the brown sugar, cocoa powder, coffee granules, baking soda, and
cinnamon. Beat until combined, scraping sides of the bowl occasionally. Beat in egg
whites and yogurt until combined. Beat in as much of the flour as you can with the
mixer. Stir in remaining flour with a wooden spoon.
Place granulated sugar in a small bowl. Drop dough by heaping teaspoons into sugar
and roll into balls. Roll again in sugar. Place balls 2 inches apart on an ungreased
cookie sheet.
Bake for 8 to 10 minutes or until edges are firm. Transfer cookies to wire racks and cool.
Makes about 32.
Make-Ahead Tip: Place in layers separated by waxed paper in an airtight container;

cover. Store at room temperature up to 1 week or freeze up to 3 months.
Nutritional facts per serving

calories: 82 , total fat: 2g , saturated fat: 1g , cholesterol: 6mg , sodium: 68mg,
carbohydrate: 14g , fiber: 0g , protein: 1g
Page 371
Nestle Toll House Famous Fudge
Bag of Nestle Toll House Morsels
Healthy Units=1.7 with nuts; 1.4 w/o nuts
Servings=49
12/19/03

2/3 cup evaporated milk
2 tablespoons butter or margarine
1/4 teaspoon salt
2 cups miniature marshmallows
1 1/2 cups semisweet chocolate chips
1/2 cup chopped pecans, or walnuts, optional
1. Line 8" square baking pan with foil.
2. Combine sugar, evaporated milk, butter and salt in a medium, heavy-duty saucepan.
Bring to a full rolling boil over medium heat, stirring constantly. Boil, stirring constantly,
for 4-5 minutes. Remove from heat.
3. Stir in marshmellows, chocolate chips, nuts and vanilla extract. Stir vigorously for 1
minute, or until marshmellows are melted. Pour into prepared baking pan; refrigerate for
2 hours or until firm. Lift from pan; remove foil. Cut into pieces.
Page 372
Asian Cucumber Salad
Source: CL Jan 2003
HU: 1 pt
Number of servings: 1
Posted by: LittleChi92
Date: 12/19/03
Notes: If you don't have chile paste, you can use a little cayenne with some garlic. I left
out the heat entirely, but did add some very finely chopped garlic and some carrot for
color. I also sprinkled the cut cucumbers with salt and let them drain about 1 hour, then
rinsed them with water, drained again, and then made the salad.
Ingredients
1 cup thinly sliced peeled English cucumber
1/4 cup vertically sliced red onion
1 tablespoon rice wine vinegar
1/2 teaspoon sugar
1/2 teaspoon fish sauce
1/8 teaspoon chile paste with garlic
Instructions:
Combine all ingredients, tossing well to combine. Cover salad and chill at least 30
minutes.
Yield: 1 serving (serving size: 1 1/2 cups)

CALORIES 41 (4% from fat); FAT 0.2g (sat 0.0g, mono 0.0g, poly 0.1g); PROTEIN 1.2g;
CARB 8.1g; FIBER 0.7g; CHOL 0.0mg; IRON 0.4mg; SODIUM 269mg; CALC 22mg;
Page 373
Candied Ginger Cookies
Source: Better Homes & Gardens Christmas Cookies 2002
Serves: 48 cookies
HU's:
Posted by: Alleycat (Allison)
12/22/03
Prep: 35 min
Chill: 1 hour
Bake: 8 min. per batch
1 cup unsalted butter, softened

1 teaspoon cream of tartar
2 eggs
1 teaspoon vanilla
2-3/4 cup all-purpose flour
1/2 cup finely chopped crystallized ginger
Granulated sugar
Beat butter with electric mixer on medium to high speed for 30 seconds. Beat in 3/4 cup
granulated sugar, brown sugar, cream of tartar, baking soda, ground ginger, and 1/2
teaspoon salt until combined. Beat in eggs and vanilla. Beat or stir in flour and
crystallized ginger. Cover and chill for 1 hour or until dough is easy to handle.
Preheat oven to 375. Shape dough into 1-1/4 inch balls; roll in granulated sugar. Place
balls 3 inches apart on an ungreased cookie sheet. Bake for 8 to 10 minutes or until
edges are lightly browned. Transfer to wire racks; cool. Makes 48.
** Note: I use more crystallized ginger than called for. I love these! But then, I love
ginger!
Page 374
Awesome Peanut Butter Cookies
Souree: Better Homes & Gardens Christmas Cookies 2002
Serves: 24 cookies
HU's: 3.2
12/22/03
Comments: These are so moist and so rich - and so addictive. Matt thinks they taste like
Reese's Peanut Butter Cups. I had to make 2 more batches; he wouldn't let me give
away the first batch!
Prep: 25 min
Bake: 10 min per batch
1 cup peanut butter (I used creamy)

1 egg
1/2 teaspoon vanilla
1 cup semi-sweet chocolate pieces
Preheat oven to 325. In a mixing bowl beat peanut butter, granulated sugar, brown
sugar, and baking soda until combined. Beat in egg and vanilla until combined. Stir in
flour and chocolate pieces with a wooden spoon.
Shape dough into 1-1/4 inch balls. Place balls on an ungreased cookie sheet (do not
use an insulated cookie sheet); flatten slightly with fingers.
Bake in preheated oven about 10 minutes or until cookies are puffed and lightly
browned around edges (centers will be soft). Cool on cookie sheet for 5 minutes.
Transfer to wire racks; cool completely.
Makes 24.
Page 375
Pork Tenderloin w Rosemary & Garlic
Source: CL Simple Suppers
Healthy units: 3
servings: 4
Posted by: Fran
Comments Easy and good!
Ingredients:
2 Tbsp finely chopped fresh rosemary
1 (1-lb) port tenderloin, trimmed
½ tsp salt
¼ tsp pepper
Cooking spray
Instructions:
1. Preheat oven to F 475.
2. Combine rosemary and garlic. Make several ½-inch-deep slits in pork; place about
half of rosemary mixture in clits. Rub pork with remaining rosemary mixture; sprinkle
with salt and pepper. Place on jelly roll pan coated with cooking spray.
3. Bake for 20 minutes or until thermometer registers F 160 (slightly pink) or desired
degree of doneness. Let stand 5 minutes; cut into ¼ inch slices. Yield: 4 servings.
NUTRITIONAL INFORMATION
Per Serving -147 calories, 24.2 grams of protein, 1.5 grams of carbohydrate, 4.2 grams
of fat; .1 g fiber.
Page 376
Spinach Swirl Turkey Loaf
Source: ??? I have had this recipe a long time
HU: 3 per serving
Serves: 6
Posted by: Trishblau
Date: 12/22/03
1 pound ground turkey

8 oz. tomato sauce
2 tsp. worcestershire sauce
1/2 cup dried bread crumbs
3/4 tsp dried oregano
salt and pepper to taste
2 (10oz.) package frozen spinach, thawed, drained (I used fresh)
1/4 cup shredded swiss cheese
Heat oven to 350. Spray a loaf pan with cooking spray. In a small bowl, blend tomato
sauce and worcesterhire sauce. In a medium bowl, combine ground turkey, bread
crumbs, onion, oregano, salt and pepper, and tomato sauce mixture, reserving 1/3 cup
tomato sauce. Mix well.
On foil, form turkey mixture into a 12X8 inch rectangle. Spoon spinach on turkey
mixture; sprinkle with cheese. Roll up tightly, starting with short end. Place in pan seam
side down and press to seal edges.
Bake at 350 for 55 to 65 minutes, or until turkey is browned. Spoon remaining sauce
over loaf. Bake 5 minutes more. Let stand 10 minutes before serving.
Nutritionals: unknown
Page 377
Fruited Cornish Hens
Source: Dec 97 CL (annual book page 28)
HU: 5
4 servings
posted by Mezzomom
12/23/03
Comments: I serve this with their recommendations of Orange-kissed brussel sprouts (0

pts) and Bourbon bread pudding with butterscotch sauce (4 pts)(to follow:)
2 (1 1/4lb) Cornish hens thawed and split in half lengthwise

2 Tbsp madras curry powder
1/2 c mango chutney (such as Major Grey's)
1/4 c fresh lime juice
3/4 c corsely chopped Rome apple
3/4 c corsely chopped Anjou pear
3/4 c corsely chopped kiwifruit
3/4 c whole fresh cranberries
preheat oven to 450. Rinse split hens under water and pat dry. Remove skin and trim
excess fat. Rub hen halves with curry powder.
Place hens cut side down on a shallow roasting pan sprayed with cooking spray.
Bake at 450 for 25 minutes.
Combine lime juice and mango chutney and stir well.
Reduce oven temp to 350 and brush chutney mixture over hens. Bake another 25
minutes.
the recipe says to wait to add the fruit after this phase and cook for only 10 minutes, but
I tend to add the fruit at this step becuase I actually like the fruit to be a bit cooked. You'll
have to try and see what you like, but if you want to do it the way they suggest then add
your fruit after the second 25 minutes and cook an additional 10 mintues. If you do it the
way I do, then make the second cooking step 35 mintues.
To serve, place 1 hen half and about 3/4 c of fruit on the plate.
Page 378
Orange Kissed Brussel Sprouts
Source: CL Dec 97 (annual book page 29)
HU: 0 pts
4 servings
Posted by: Mezzomom
12/23/03
1 pound brussel sprouts trimmed and halved (I don't usually bother to halve them)
1 tsp grated orange rind
1/3 c fresh orange juice
S&P to taste
Steam brussel sprouts for 15 mins
Drain and return to pan
Add OJ and rind and cook for an additional 1-2 minutes
Pour into serving dish
serving size 3/4 c
Page 379
Bourbon Bread Pudding With Butterscotch Sauce
Source: CL Dec 97 (annual book page 29)
HU: 4
9 servings
Posted by: Mezzomom
12/23/03
Comments: CAREFUL this recipe per CL makes 9 servings. Don't ask me how they did
that..I just noticed it when I was typing it up. I suspect I've been doubling up all these
years..
1 loaf of unsliced french bread (16oz)

2 c skim milk
1/2 c packed brown sugar
1/4 c bourbon
1 1/2 tsp vanilla extract
2 eggs
2/3 c golden raisins
1/2 c fat free butterscotch sauce preheat oven to 350
trim crust from bread and discard (I never do this, ? why bother?)
cut bread into 1-inch cubes
arrange cubes in a single layer on a baking sheet and bake at 350 for 18 minutes (until
toasted)
Combine milk, brown sugar, bourbon, vanilla and eggs in a large bowl and stir. Add
bread cubes and raisins and toss gently.
Spoon into a 9 inch square (or round?) baking dish coated with cooking spray. Cover
and cook for 30 minutes. Uncover and bake an additonal 25 mintues until set.
Pour butterscotch syrup into a microwave safe bowl. Microwave on high for 30 seconds
until warm. Serve with warm syrup.
Page 380
Triple Treat Pretzel Wands
BH&G Christmas Cookies 2003
Healthy Units 6
Servings 18
Posted by LMaybloom
12/26/03
Ingredients
1 1/2 cups mixed nuts, chopped
1 (14 ounce) package caramel candy
2 tablespoons fat free half-and-half
18 large pretzel rods
2 ounces vanilla-flavored candy coating (I used Wilton's candy melts)
2 ounces chocolate-flavored candy coating
2 teaspoons shortening
Instructions
1. Grease a large cookie sheet with butter; set aside. Spread nuts in an even layer on a
plate; set aside.
2. IN a heavy, medium saucepan heat and stir caramels and whipping cream over
medium-low heat until caramels are melted. Reduce heat to low.
3. Hold each pretzel rod by one end over the pan and spoon hot caramel mixture evenly
over 3/4 of the pretzel; shake off excess. Roll coated part of pretzel in nuts, turning to
coat all sides. Place pretzels on prepared cookie sheet and let stand about 30 minutes
or until caramel is set.
4. IN two heavy small saucepans, heat and stir each type of candy coating and 1 tsp.
shortening over low heat, just until mixtures are melted.
5. Drizzle some of each melted candy coating mixture over the caramel and nus on
each pretzel. Return pretzels to baking sheet and let stand about 30 min or until firm.
Makes 18.
Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1 1/2 Fat; 1 Other
Carbohydrates.
Page 381
Butter Chews
Source: Chicago Tribune Good Eating section
(sometime in Dec 2002)
HUs 2.5
48 servings
Posted by LMaybloom
Date 12/26/03
Note: **Original recipe calls for 117 squares...these would be TINY, but only 1 point
each.
Ingredients
1 1/2 sticks butter or margarine (3/4 c.)
3 tablespoons granulated sugar
2 1/4 cups dark brown sugar
3 whole eggs, separated
1 cup chopped pecans
3/4 cup sweetened coconut flakes
1/4 cup confectioner's sugar, optional
Instructions
1. Heat oven to 350. Beat butter and granulated sugar in bowl of electric mixer at
medium speed. Stir in flour to form thick dough. Pat mixture into a greased 13x9" baking
pan. Bake until light brown around the edges, 12-15 minutes; set aside.
2. Mix brown sugar and egg yolks in same bowl of mixer at low speed. Mix in nuts and
coconut; set aside. Beat the egg whites in clean bowl of mixer until thick and frothy, but
not stiff, about 4 minutes. Gently fold whites into nut mixture. Spread over baked layer.
3. Bake until set, about 30 minutes. Cool pan completely on wire rack, about 45
minutes. Cut into 1x1" squares. Sprinkle with confectioners sugar.
Page 382
Pecan-Crusted Pork with Red Onion Marmalade and Roasted Sweet Potatoes
Serving 6 (see note below)
Healthy Units: 10
This was really special. I served it Christmas Eve. I am sure this was originally a
Southern Living recipe – it just seems sooo southern. CL must have lightened it but as
written it is still 15 points and 4 large portions. I served it as 6 portions (which cut the
points to 10/serving). The sweet potatoes are slow roasted in the oven with just brown
sugar and bacon - a wonderful taste. The onions are caramelized with ginger which is
really nice. The pork is coated in pecans. Did not pound the meat but next time will cut
into smaller thick strips.
CL: A must-try: This recipe got raves in our Test Kitchens. Use a food processor to grind
the pecans.
Ingredients:
2 pounds peeled sweet potatoes, cut into 1/2-inch-thick slices

Cooking spray
1/4 cup packed brown sugar, divided
1 bacon slice, cut into 1-inch pieces
1 teaspoon vegetable oil
1 medium red onion, sliced and separated into rings (about 1 1/2 cups)
1/4 cup water
1 tablespoon grated peeled fresh ginger
1 pound pork tenderloin
1/2 cup all-purpose flour, divided
1/3 cup ground pecans
1/2 teaspoon cracked black pepper
2 large egg whites, lightly beaten
1 tablespoon butter or stick margarine
4 teaspoons finely chopped pecans, toasted
Preheat oven to 400°. Arrange potato slices in a 13 x 9-inch baking dish coated with
cooking spray. Sprinkle with 2 tablespoons sugar; arrange bacon on top. Bake at 400°
for 30 minutes. Turn potatoes over; bake an additional 30 minutes or until tender. Keep
warm.
Page 383
Heat oil in a large nonstick skillet over medium-high heat. Add onion and 2 tablespoons
sugar; cook 6 minutes or until onion is tender and lightly browned, stirring frequently.
Stir in water, vinegar, and ginger; bring to a boil. Cook 3 minutes, and remove from heat.
Trim fat from pork, and cut crosswise into 8 pieces. Place each piece between 2 sheets
of heavy-duty plastic wrap, and flatten to 1/2-inch thickness using a meat mallet or
rolling pin. Lightly spoon flour into a dry measuring cup. Place 1/4 cup flour in a shallow
dish. Combine 1/4 cup flour, ground pecans, and pepper in a separate shallow dish.
Dredge pork in flour, shaking off excess. Dip pork in egg whites; dredge in pecan
mixture, coating both sides. Melt butter in pan coated with cooking spray over medium-
high heat. Arrange pork in pan in a single layer. Cook 3 minutes on each side or until
browned. Top pork with onion mixture; sprinkle with chopped pecans. Serve with sweet
potatoes.
Yield: 4 servings (serving size: 2 cutlets, 1/4 cup onion marmalade, and 3/4 cup sweet
potatoes)
4.5mg; SODIUM 190mg; CALCIUM 89mg; Cooking Light, NOVEMBER 2000
Page 384
Easy Greek Chicken Casserole

Serving 5 servings (see below)
Healthy Units: 7
As written by CL, this recipe serves 4 (2 thighs and 2 cups of potatoes each !!) and
costs 9 HU. Far too much for the average WW. I served 5 and each serving was still
plenty hearty at 7 HU/serving. As DH says – good, hearty peasant food (chicken,
potatoes and green beans). Not spectacular but quite pleasing. I prepared everything
and then threw it in the crock pot instead of the oven; slow cooked for 5 hours. I subbed
chicken breasts, but would use thighs next time as unlike the rest of you, we like them
and they are more moist.
CL: This easy one-dish meal is prepared and cooked in only one pot, saving you space
and cleanup. You can decrease the sodium by using less anchovy paste or by replacing
it with the olives.
INGREDIENTS

2 cups chopped onion (about 1 large)
2 tablespoons dried thyme
1 to 2 teaspoons black pepper
6 cups (1/2-inch) cubed red potato (about 2 pounds)
2 cups (1-inch) cut green beans (about 1/2 pound)
1/4 cup water

2 tablespoons anchovy paste or finely chopped olives
2 (14.5-ounce) cans no-salt-added diced tomatoes, undrained
8 skinned, boned chicken thighs (about 1 pound)
1/2 cup (2 ounces) crumbled feta cheese
Page 385
PREPARATION
Heat olive oil in a large Dutch oven over medium heat. Add the onion, and sauté for 3
minutes. Add the thyme, pepper, and garlic; sauté 1 minute. Increase heat to medium-
high. Add potato; sauté 8 minutes or until potato begins to brown. Stir in green beans,
water, anchovy paste, and tomatoes. Remove mixture from heat. Nestle chicken thighs
into potato mixture. Top with feta cheese. Cover and bake at 375° for 45 minutes.
Yield: 4 servings (serving size: 2 thighs and 2 cups potato mixture)
CL 2000
Page 386
Turkey A La King
Source: Deb's kitchen
HU: 4.2 per serving
Servings: 12 (about 1 cup per serving)
Posted by DebMj1
December 28, 2003
16 ounces frozen peas and carrots

3 Tablespoons light butter (I use Corman's)
3/4 cup green pepper, finely chopped
3/4 cup onion, finely chopped
1/2 teaspoon fresh ground black pepper
3 cups defatted chicken broth
3 cups evaporated skim milk
4 1/2 cups cooked turkey, chopped
1/2 cup pimiento, chopped
Cook peas and carrots according to package directions. Drain; set aside.
In a large skillet over low heat, melt margarine. Add green pepper and onion and saute
until pepper is just crisp-tender. Blend in flour, salt and pepper and stir until vegetables
are evenly coated.
Remove from heat and slowly whisk in stock and evaporated skim milk. Return to heat
and bring to a boil, stirring constantly. Boil 1 minute.
Add chicken, pimiento and peas and carrots and continue stirring until meat is heated
through. Serve hot over toast.
Page 387
Bacon, Ham, and Lentil Soup
Source: Cooking Light Web site and Nov 2003

HU: 7
Servings: 8 servings (serving size: 1 3/4 cups)
Dec 28, 2003
I left out the bacon, cut the lentils to 8oz and made 6 servings for 4 points each
With a little bacon and some leftover ham, that bag of lentils in your pantry turns into a
hearty, satisfying soup. Leftovers are great, as most legume soups benefit from being
made a day ahead so their flavors meld. Substitute green split peas for the lentils, if you
prefer; they take less time to cook, so monitor the soup accordingly.
5 slices thick-sliced bacon, cut crosswise into 1/2-inch strips

1 1/2 cups (1/2-inch) cubed ham (about 8 ounces)
1 cup chopped onion
1 cup chopped fennel bulb
1 cup chopped celery
1/2 cup chopped leek
2 cups water
1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
1 cup canned diced tomatoes with basil, garlic, and oregano
1 pound dried lentils
2 bay leaves
1/4 cup chopped fresh chives
Cook bacon in a Dutch oven over medium heat until crisp. Remove from pan, reserving
2 tablespoons drippings in pan; set bacon aside. Add ham to drippings in pan; cook 2
minutes, stirring frequently. Add the onion and the next 4 ingredients (onion through
carrot); cover and cook 10 minutes, stirring occasionally. Add broth and next 6
ingredients (broth through bay leaves). Bring to a boil; cover, reduce heat, and simmer
30 minutes or until lentils are tender. Discard bay leaves; sprinkle with bacon and chives
just before serving.
CALORIES 359 (28% from fat); FAT 11g (sat 4g, mono 4.8g, poly 1.4g); PROTEIN
72mg;
Page 388
Portobello-Layered Mashed Potatoes
From Cooking Light Magazine October 1999

HU: 4
8 servings (1 cup each)
Posted by: Renarhod
Dec 28, 2003
Yukon gold potatoes are moist and make excellent mashed potatoes, but baking
potatoes will work too. For better flavor, cook the potatoes before peeling.
3 lbs Yukon gold potatoes

¾ cup low-fat buttermilk
1 tsp salt, divided
¼ tsp ground nutmeg (I use freshly ground)
¼ tsp black pepper, divided
1 ½ tablespoons butter or stick margarine
¼ cup minced fresh onion
3 ½ cups finely chopped Portobello mushroom caps (about 1 lb) (I used ½ lb and it was
plenty. They taste strong and are expensive.)
1/3 cup chopped fresh or 2 tablespoons dried basil
Cooking spray
¼ cup (1 oz) grated fresh parmesan cheese (I used asiago, romano, parmesan and
provolone – comes in a container at SAMS club)
½ tsp paprika
½ tsp olive oil
Place potatoes in a saucepan, and cover with water; bring to a boil. Reduce heat, and
simmer 30 minutes or until tender; drain, reserving ½ cup cooking liquid. Cool and peel
potatoes; mash. Add reserved cooking liquid, buttermilk, ¾ tsp salt, nutmeg, and 1/8 tsp
pepper, and beat at medium speed of mixer until smooth.
Melt butter in a medium non-stick skillet over medium-high heat. Add onion and garlic,
and sauté 2 minutes. Add mushrooms and cook 2 minutes, without stirring. Cook until
liquid almost evaporates (about 4 minutes), stirring frequently. Remove from heat, and
stir in ¼ tsp salt, 1/8 tsp pepper, and basil.
Page 389
Spread one-third of potato mixture in bottom of an 8-inch square baking dish or 2 quart
casserole dish coated with cooking spray. Spread half of the mushroom mixture over
potato mixture; repeat layers, ending with potato mixture. Sprinkle top with cheese and
paprika; drizzle with oil. Bake at 375 degrees for 25 minutes. Yield: 8 servings (serving
size; about 1 cup). Weight Watchers Points one cup = 4 pts
Calories 223 (17% from fat); FAT 4.3 g (sat 2.3 g, mono 1.2 g, poly 0.3 g); protein 6.7 g;
Carb 39.9 g; FIBER 3.3 g; Chol 8 mg; iron 1.4 mg, sodium 349 mg; calc 88 mg.
Page 390
South School BBQ
Source: N/A
Healthy Units: 3
Servings: 6
Posted by: MissVN
Date: Dec 28, 2003
Ingredients
1 pound ground turkey

1/3 cup B-B-Q sauce
3 1/4 oz. tomato juice
1 1/2 ounces tomato paste
1/8 cup cornstarch
2 tsp. Brown sugar
onion and garlic powder to taste
Instructions
1. Lightly salt ground turkey to prevent it from sticking when you are browning it. Brown
meat.
2. Mix cornstarch with tomato juice, add to ground turkey, stir constantly. Add BBQ
sauce, brown sugar and tomato paste, add to ground turkey, season with onion and
garlic powder to taste.
Yeild: About 2 1/2 cups
LARGE BATCH MEASUREMENTS
5 lbs. ground Meat (turkey, chicken, or beef)

1 2/3 cup BBQ sauce
16 oz. Tomato juice
8 oz. Tomato paste
2/3 cup cornstarch
3 tbs. Brown sugar
onion and garlic powder to taste
Page 391
Parmesan Puffs
InStyle Magazine, Dec 2002
Healthy Units=1.5
Servings=16 (2 pieces)
12/29/03
Ingredients:
1/2 cup lowfat mayonnaise
1/4 cup minced onion (fresh onion, not the "fingernails")
2 Tablespoons freshly grated parmesan cheese
8 white bread slices -- crusts removed; quartered
chopped scallions -- for garnish
Instructions:
Heat broiler. In small bowl, combine mayo, onion and cheese. Divide evenly over bread.
Place on broiler pan. Broil until golden and bubbly, about 5 – 8 minutes. Garnish w/
scallions.
Page 392
Snappy Sausage and Cucumber Rounds with Mustard
Chicago Tribune Good Eating Section (November 13, 2002)
Healthy Units=2
Servings=10
12/29/03
Ingredients
6 ounces smoked sausage
2 whole cucumber, sliced 1/4-inch thick
2 bottled roasted red peppers, chopped or cut into thin strips
2 T. spicy brown mustard
Instructions
1. Heat broiler. Place sausage slices on a baking sheet; spread tops with mustard. Broil
until lightly browned, about 3 minutes. Set Aside (grrrr).
2. Spread cucumber slices on a cutting board. Top with a sausage slice, mustard side
down. Drizzle a little more mustard on top of each slice. Top each with pieces of red
pepper. Place on a serving platter.
Page 393
Name Broccoli and Cheese Soup
Source: Cooking Light, JANUARY 2002 and website
HU: 4
Servings: Yield: 6 servings (serving size: 1 1/3 cups)
Posted by jcanty (Gail)
Dec,28 2003
Note: This had 60+ 5 star ratings on the website

I used my first fresh broccoli from my garden. It was great.
Processed cheese melts beautifully, giving this soup a smooth texture and mild flavor.
Cooking spray
1 cup chopped onion
1 (16-ounce) package broccoli florets
2 1/2 cups 2% reduced-fat milk
8 ounces light processed cheese, cubed (such as Velveeta Light)
Heat a large nonstick saucepan coated with cooking spray over medium-high heat. Add
onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli
mixture to a boil over medium-high heat. Reduce heat to medium; cook 10 minutes.
Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to
broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper.
Remove from heat; add cheese, stirring until cheese melts.
Place one-third of the soup in a blender or food processor, and process until smooth.
Return pureed soup mixture to pan.

CALORIES 203 (28% from fat); FAT 6.3g (sat 4g, mono 1.8g, poly 0.4g); PROTEIN
385mg;
Page 394
Warm Spinach Salad with Mushroom Vinaigrette

Servings: 4 servings
Healthy Units: 2
A nice big salad for 2 points. I subbed 1 oz of blue cheese (divided over 4 servings) for
the eggs.
CL: Radicchio, a slightly bitter red lettuce, pairs nicely with sweet balsamic and sherry
vinegars.
6 cups fresh spinach

1 1/2 cups torn radicchio
2 tablespoons (1/2-inch) sliced green onions
1/2 pound shiitake mushrooms
1/2 teaspoon olive oil
1 tablespoon finely chopped fresh or 1 teaspoon dried rubbed sage
1 1/2 teaspoons finely chopped fresh or 1/2 teaspoon dried thyme
3 1/2 tablespoons sherry vinegar
1/8 teaspoon salt
1 1/2 teaspoons balsamic vinegar
2 hard-cooked large eggs, quartered lengthwise
Combine first 3 ingredients in a large bowl. Remove and discard stems from
mushrooms, reserving caps. Heat oil in a large nonstick skillet over medium-high heat.
Add mushroom caps; sauté 5 minutes. Reduce heat to medium. Add sage, thyme, and
garlic; sauté 3 minutes. Stir in sherry vinegar, salt, and pepper; bring to a boil. Remove
from heat. Pour mushroom mixture over spinach mixture, tossing well to coat. Drizzle
with balsamic vinegar. Place about 1 cup salad on each of 4 plates; top each serving
with 2 egg quarters.
Yield: 4 servings
Page 395
Curry- and Ginger-Rubbed Lamb Chops with Apricot-Lime Sauce
Servings: 8 servings (1 lamb chop + 1 T sauce)
Healthy Units: 6 (1 T of the sauce = 0)Posted by: Joan Borsten
YesI know I am probably the only lamb lover among us, but I cannot resist the New
Zealand lamb TJ and WF is now carrying. As I am not crazy about the taste of
packaged American curry powder I was not crazy about the rub, BUT the sauce was
great (Oleg called it chutney) and the combination really good. I am going to experiment
with the rub next time and figure out other uses for the sauce.
CL: The sweet tang of the Apricot-Lime Sauce contrasts with and balances the earthy,
hot flavors of the curry-ginger paste. The sauce and paste make a versatile combination
that's equally suited to grilled beef or pork.
2 1/2 tablespoons curry powder

1 1/2 tablespoons minced peeled fresh ginger
1 1/2 teaspoons olive oil
8 (6-ounce) lamb shoulder chops, trimmed 1/2 cup Apricot-Lime Sauce (next page)
Prepare grill. Combine the curry, ginger, oil, salt, and pepper; rub paste evenly over
lamb. Place lamb on grill rack, and cook 4 minutes. Turn lamb; brush with 1/4 cup
Apricot-Lime Sauce. Cook for 4 minutes. Turn lamb, and brush with 1/4 cup sauce.
Cook 2 minutes, turning once.
Yield: 8 servings (serving size: 1 chop)CALORIES 241 (45% from fat); FAT 12.1g (satfat
4.1g, monofat 5.2g, polyfat 1.1g); PROTEIN 24.1g; CARBOHYDRATE 8.2g; FIBER
Page 396
Apricot-Lime Sauce
This recipe goes with Curry- and Ginger-Rubbed Lamb Chops with Apricot-Lime Sauce
(previous page)

1/2 cup fresh lime juice (about 2 limes)
1/3 cup chopped fresh mint
1/4 cup ketchup
1/4 cup Worcestershire sauce
1 tablespoon hot sauce
Melt the preserves in a saucepan over medium-low heat. Stir in the remaining
ingredients. Remove from heat.
Yield: 2 cups (serving size: 1 tablespoon)
CALORIES 26 (0.0% from fat); FAT 0.0g (satfat 0.0g, monofat 0.0g, polyfat 0.0g);
Page 397
Potato-Gorgonzola Gratin
Cooking Light December 2003 p: 116

Serves: 8
WW Points: 5
12/27/03
2 Tbsp butter
2 ½ Tbsp flour
1 teaspoon fresh thyme, chopped
2 ½ cups fat-free milk
1/3 cup crumbled gorgonzola cheese (3 oz)
1 ½ teaspoon salt
¼ teaspoon pepper
3 Lbs baking potatoes, peeled
1/3 cup grated Parmigiano-Reggiano cheese
Melt butter in a small saucepan over medium-high heat. Add flour and cook 2 minutes,
stirring constantly with a whisk. Stir in the thyme. Add gradually the milk, stirring with a
whisk. Cook over medium-high heat until slightly thick. Stir in the Gorgonzola, cook 3
minutes until cheese melts, stirring constantly. Stir in salt and pepper. Remove from
heat.
Slice the potatoes with a mandoline, into 1/8 inch-thick slices. DO NOT wash potatoes
and the starch is necessary to thicken the sauce. Coat a 13 x 9 inch baking dish with
cooking spray and arrange ¼ of the potatoes in the bottom. Spoon ¼ of the sauce over
the potatoes. Repeat 3 more times. Sprinkle with Parmigiano-Reggiano. Cover and
bake at 375 for 30 minutes. Uncover and bake an additional 40 minutes or until
potatoes are tender. Remove from oven and let stand 10 minutes before serving.
Page 398
Apple-Brie Braid with Almonds
Source: Cooking Light Website and 2000 Annual

Serves: 16
WW Points: 3
Posted by: DERB63 (Debra)
December 30, 2003
CL: If Brie isn't the cheese for you, substitute your favorite kind. Cheddar, smoked
gouda, or Swiss also would be nice.
1 (1-pound) loaf frozen white bread dough, thawed

2 tablespoons butter or stick margarine, divided
4 cups finely chopped peeled Granny Smith apple (about 1 1/4 pounds)
1/2 cup packed brown sugar, divided
3 tablespoons chopped slivered almonds
Cooking spray
4 ounces Brie cheese
1 teaspoon all-purpose flour
Thaw dough in refrigerator 12 hours.

Melt 1 tablespoon butter in a medium nonstick skillet over medium-high heat. Add
apples; sauté 10 minutes. Add 1/4 cup brown sugar; cook 5 minutes. Remove from
heat; stir in almonds.
Roll dough into a 15 x 12-inch rectangle on a lightly floured surface. Place on a baking
sheet coated with cooking spray. Spread apple mixture lengthwise down center of
dough. Remove rind from cheese; cube. Arrange cheese on top of apple mixture. Make
diagonal cuts, 1 1/2 inches apart, on opposite sides of filling to within 1/2 inch of filling.
Fold strips alternately over filling from each side, overlapping at an angle. Cover and let
rise in a warm place (85°), free from drafts 1 1/2 hours or until doubled in size.
Combine 1/4 cup brown sugar and flour in a medium bowl; cut in 1 tablespoon butter
with a pastry blender or 2 knives until combined. Sprinkle over top of loaf. Bake at 350°
for 30 minutes or until golden.

43mg;
Page 399
Parmesan-Blue Cheese Toasts with Green Onions
Bon Appetit, November 2003
Healthy Units 1.3 per piece
Servings 45
Posted by LMaybloom
12/30/03
Ingredients:
1 cup lowfat mayonnaise
2 large garlic clove, minced
1 1/2 cups parmesan cheese, freshly grated
3/4 cup blue cheese, crumbled, about 3 ounces
45 slices Rubschlager Cocktail Rye Bread (that's a whole sleeve)
olive oil, for brushing
3/4 cup finely chopped green onions
Instructions:
1. Combine mayonnaise, garlic, ground pepper and cayenne in medium bowl and whisk
to blend. Mix in cheeses; season with salt. (Can be made 2 days ahead; cover and
refrigerate.)
2. Preheat oven to 400. Brush one side of each bread slice with oil. Place oiled side
down on large rimmed baking sheet. Bake until almost golden, about 5 minutes. Spread
1/2 tablespoon of cheese mixture on each bread slice on sheet. Bake until cheese
topping starts to bubble and toasts are golden at edges, about 10 minutes.
Page 400
Spicy Chicken Bites with Cucumber Dip
Cooking Light 5-Star Recipes, p. 17
Healthy Units .5 each
Servings 40 (1 chicken ball and 1 1/2 tsp. dip)
Posted by LMaybloom
01/01/04
Cucumber Dip
1 c. peeled, seeded and shredded cucumber
1 c. plain low-fat yogurt
1 t. dried dillweed
1/2 t. lemon juice
Press shredded cucumber between paper towels to remove excess moisture. Let stand
15 minutes, pressing paper towels down occasionally. Combine cucumber, yogurt,
dillweed and lemon juice in a small bowl. Cover and chill.
Chicken Bites
Cucumber Dip
1 pound skinned, boned chicken breasts, cut into 1-inch pieces
1/4 cup minced onion
1 large clove garlic, minced
1/3 cup fine, dry breadcrumbs
1 teaspoon ground ginger
1/2 teaspoon ground cumin
1/2 teaspoon curry powder
1/2 teaspoon salt
2 teaspoons vegetable oil, divided
1/4 teaspoon paprika, divided
Prepare Cucumber Dip, and chill.
Position knife blade in food processor bowl. Add half of chicken pieces, and pulse 6
times or until chicken is smooth. Spoon chicken into a large bowl. Repeat procedure
with remaining half of chicken pieces, and add to puréed chicken in bowl. Stir in onion,
garlic, and egg.
Combine breadcrumbs and next 6 ingredients; add to chicken mixture, stirring well.
Page 401
Shape mixture into 40 (1-inch) balls.
Spicy Chicken Bites with Cucumber Dip (Continued)
Dredge chicken balls in flour. Place half of chicken balls in an 11- x 7- x 1 1/2-inch
baking dish. Microwave at MEDIUM-HIGH (70% power) 6 minutes, stirring every 2
minutes. Repeat with remaining chicken balls. (Microwaving the chicken balls before
sautéing helps the soft chicken mixture hold its shape when cooked in the skillet.)
Combine 1 teaspoon oil and 1/8 teaspoon paprika in a large skillet; place over medium
heat until hot. Add 20 chicken balls, and cook 10 minutes or until done, stirring
occasionally. Remove from skillet; set aside, and keep warm. Repeat procedure with
remaining oil, paprika, and chicken balls. Serve warm with Cucumber Dip.
NUTRITION PER SERVING CALORIES 27 (23% from fat); FAT 0.7g (sat 0.2g, mono
Page 402
Hash Brown Casserole
Source: CL Nov 1997
HU's: 3 (as written)
Servings: 9
Posted by: LittleChi92
Date: Jan 2, 2004
Notes: I added some pre-cooked ham and some frozen green beans to make this more
of a meal. I also cut down the
amount of sour cream since I am not a big fan. Good flavor and very easy to put
together.
Ingredients:
1 cup thinly sliced green onions
1 cup (4 ounces) shredded reduced-fat extra-sharp cheddar cheese
2 tablespoons stick margarine, melted
1/4 teaspoon pepper
1 (32-ounce) package frozen Southern-style hash brown potatoes, thawed
1 (16-ounce) carton fat-free sour cream
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom
soup, undiluted
Cooking spray
Instructions:
Combine first 7 ingredients in a large bowl; spoon into a 13 x 9-inch baking dish coated
with cooking spray.
Sprinkle with paprika. Bake at 350° for 1 hour or until bubbly.
Nutrition:
PROTEIN 6.7g; CARBOHYDRATE 17.8g;
FIBER 0.7g; CHOLESTEROL 8mg; IRON 0.7mg; SODIUM 224mg; CALCIUM 105mg;
Page 403
Honey Brined Turkey With Giblet Cream Gravy
Source: My officemate
Healthy Units: I would imagine no more than regular turkey
Servings: Depends on turkey size
Posted by LissaR
January 2, 2004
Ingredients:
Turkey:
1 19-20 pound turkey; neck, heart, and gizzard reserved for gravy
8 quarts of water
2 cups coarse salt
1 cup honey
2 bunches fresh thyme
8 large garlic cloves, peeled
2 tbsp coarsely cracked black pepper
2 lemons, halved
2 tbsp olive oil
5 cups (about) canned low-salt chicken broth
Gravy:
Reserved turkey neck, heart, and gizzard
6 cups water
3.5 cups canned low-salt chicken broth
2 carrots, coarsely chopped
1 onion, halved
1 large celery stalk, chopped
1 small bay leaf
5 tbsp butter
5 tbsp flour
1/4 cup whipping cream
For Turkey: Line extra large stockpot or cooler with heavy large plastic bag (about 13
gallon capacity). Rinse turkey; place in plastic bag. Stir 8 quarts water, 2 cups coarse
salt, and 1 cup honey in large pot until salt and honey dissolve. Add 1 bunch fresh
thyme, peeled garlic coves, and pepper. Pour brine over turkey. Gather plastic bag
tightly around turkey so that the bird is covered with brine; seal plastic bag. Refrigerate
(or ice) at leat 12 hours and up to 18 hours.
Position rack in bottomm third of oven and preheat to 350. Drain turkey well; discard
brine. Pat turkey dry inside and out. Squeeze juice from lemon halves into main cavity.
Add lemon rinds and remaining 1 bunch fresh thyme to main cavity. Tuck wings under
turkey; tie legs together loosely to hold shape. Place turkey on rack set in large roasting
Page 404
pan. Rub turkey all over with 2 tbsp olive oil.
Honey Brined Turkey With Giblet Cream Gravy (Continued)
Roast turkey 1 hour. Baste turkey with 1 cup chicken broth. Continue to roast until
turkey is deep broan and thermometer inserted into thickest part of the thigh registers
180 F, basting with 1 cup chocken broth every 30 minutes and covering loosely with foil
if turkey is browning too quickly, about 2.5 hours longer. Transfer turkey to platter. Tent
turkey loosely with foil and let stand 30 minutes before carving. Pour pan juices into
large glass measuring cup. Spoon off fat; reserve juices.
For gravy:
While turkey cooks, place reserved turkey neck, heart, and gizzard into large saucepan.
Add 6 cups water, 3.5 cups chicken broth, carrots, onion, celery, and bay leaf. Simmer
over medium heat until turkey stock is reduced to 3 cups, about 2 hours. Strain turkey
stock into a bowl. Melt 5 tablespoons butter in a heavy large saucepan over medium
heat. Add 5 tbsp all purpose flour and whisk 2 minutes. Gradually whisk in turkey stock,
cream, and up to 1 cup reserved turkey pan juices (juices are salty, so add according to
taste- I add 1/2 cup). Simmer gravy until thickened to desired consistency, whisking
occasionally, about 5 minutes. If desired, add chopped turkey neck meat and giblets (I
don't), and season to taste with pepper. (don't add any more salt!)
Page 405
Scalloped Potatoes
"Simply the Best", p. 83
Healthy Units 4
Servings 4
Posted by LMaybloom
01/02/04
Notes: Honestly, you cannot tell this is a WW recipe. Soooo good, and the portion size
is HUGE for 4 points. You could definitely make this 6 or 8 servings for 2-3 points each
Ingredients
2 large baking potatoes, thinly sliced
2 onions, thinly sliced
1/4 c. minced parsley
3 T. all-purpose flour
1/4 t. salt
1/4 t. freshly ground black pepper
2 c. hot skim milk
1/3 c. shredded cheddar cheese
Instructions
Preheat oven to 350. Spray a 10x6" baking pan with nonstick cooking spray.
Arrange 1/3 of potatoes and onions in the bottom of the pan. Sprinkle evenly with half of
the parsley and flour. Repeat the layering once more, eding with the potatoes and
onion. Sprinkle evenly with salt and pepper.
Pour the milk over all and sprinkle with the cheese. Bake until the potatoes are tender
and the top is browned, about 1 hour and 10 minutes.
Per serving: 215 cal, 2 g total fat, 1 g sat fat, 9 mg cholesterol, 284 mg. sodium, 38 g
total carbohydrates, 4 g fiber, 11 g protein, 267 mg calcium
---
Page 406
Hoppin’ John
Source: Cooking Light Jan/Feb. 1993
4 HU’s
Serves: 6 (1 cup rice mixture and 1 Tbsp onion mixture)
Posted by: Emily (EJWyatt)
Date: 01/02/04
Notes: I make this every year. After the first year, I dropped the onion mixture. I don’t
think that it adds much to the dish. I include the ham, if I am using this as a main dish. If
I am using it as a side, I usually leave the ham out of the recipe. It works well either way.
Reduce HU’s to 3.5 if you omit the ham.
Ingredients:
¼ C plus 2 T chopped onion

¼ C white vinegar
1 ¼ C dried black-eyed peas

5 ½ C water
½ t salt
1 T olive oil
1 1/3 C chopped onion
1 C long grain rice, uncooked
1 t dried oregano
¼ t hot sauce (I use the green Tabasco in this recipe.)
2/3 C diced lower-salt, reduced fat cooked ham (about 3 ounces)
Combine ¼ C plus 2T chopped onion and white vinegar. Let stand 30 minutes; drain
and set aside.
Sort and wash dried black-eyed peas; place in a large Dutch oven. Add 5 ½ C water
and salt; bring to a boil. Cover; reduce heat and simmer for 35 minutes.
Heat oil in a small skillet over medium heat. Add 1 1/3 C onion and garlic; sauté 5
minutes or until tender. Remove from heat and add to peas.
Stir in rice, oregano and hot sauce; cover and simmer 15 minutes. Stir in ham and cook
an additional 10 minutes. Serve with onion mixture.
Page 407
TOMATO and MUSHROOM SOUP WITH HERBS & WINE
Source: Donna’s family
Healthy Units: 0.2
Servings: 10
Date: January 3, 2004
Comments: If you don’t have wine substitute chicken broth. Also tried this before adding
the milk and it was good this way as well. (for those who don't care for cream of...soups)
Ingredients:
1 15-oz can diced tomatoes
1 cup water
4 cups tomato juice
Several sprigs chopped fresh parsley or dried
Several leaves chopped fresh basil or dried
1/3 cup diced sweet onion
One clove crushed garlic or some sprinkles of garlic powder
Salt & pepper
1 teaspoon butter buds (Molly McButter
1 8 ounce package of button mushrooms, sliced
1 package Splenda or equivalent non-sugar sweetener, to taste
5 ounces fat free evaporated milk
1/2 cup white wine or ½ cup ff chicken broth
Directions:
Spray soup pot with butter flavored cooking spray. Sauté onion and garlic. When
translucent add tomatoes, juice, water, mushrooms, and herbs. Heat just to boiling.
Turn down heat & simmer 30-40 minutes. Add garlic, salt, pepper, sweetener to
taste. Continue to simmer. Spoon out mushrooms if you wish to keep them in pieces in
the soup. Process with hand held blender to smooth consistency. Return mushrooms to
soup base.
Add milk & simmer 10 minutes more. Add wine (or chicken broth), simmer
5 minutes & serve. Sprinkle with fresh herbs or parmesan cheese if you
like. Add points for the cheese.
Page 408
Steamed Greens with Ginger and Water Chestnuts
Source: American Institute for Cancer Research
Healthy Units: 1
Servings: 4
Comments: They mean it when they say 30 seconds. Steam too long and the bok choy
looses its crunch. I also chopped fresh cilantro and sprinkled on top just before
steaming. Serve with light soy sauce.
Ingredients:
3 cups mixed leafy greens, chosen from the following:
bok choy (Chinese cabbage or Chinese chard),
choy sum (Chinese flowering cabbage),
Chinese spinach (amaranth leaves),
Swiss chard leaves, stems removed,
spinach leaves, stems removed
1 tsp. finely minced, peeled fresh ginger
1 tsp. finely minced fresh garlic
1/2 cup diced canned water chestnuts (drained and rinsed)
1/2 Tbsp. sesame seed oil
Salt and pepper to taste
Directions:
1. Keeping each type separate, place greens on plate used for steaming. Sprinkle
ginger and garlic over top of greens, then scatter water chestnuts on top. Sprinkle oil
evenly over all.
2. Steam until greens are tender, watching carefully, as they will only take about 30
seconds. Season to taste with salt and pepper. Serve immediately.
Per serving: 32 calories, 2 g. total fat (<1 g. saturated fat), 4 g. carbohydrates, 1 g.
protein, 1 g. dietary fiber, 28 mg. sodium.
Page 409
Orzo w/ Spinach & Feta
Cooking Light
POINTS | 4
Servings | 8
Post By: codown2earth
Date: 01-03-2004
Ingredients
5 cup water
2 cup uncooked orzo
5 cup spinach, coarsly chopped
4 oz feta cheese, crumbled
1 Tbsp olive oil
1 Tbsp fresh lemon juice
1/2 tsp table salt
1 tsp lemon rind, grated
Instructions
Bring water to a boil. Add orzo. Cook 10 minutes. Drain. Rinse with cold water. Drain.
Combine pasta, spinach, & feta in large bowl. Combine oil & remaining ingredients to a
small bowl. Drizzle over pasta. toss well to coat.
Yield 8 servings. Each serving is 1 cup.
Per Cooking Light: Calories 244, Fat 5.5, Fiber 2.4 (Points Calculator= 5pts) Per Recipe
Builder = 4pts
Page 410
Tinga Poblana de Pollo y Papas (Puebla Chicken and Potato Stew)
H.U. - 7 per serving
Yield - 4 servings (could be 6 servings for smaller eaters)
Source: Gourmet Magazine - January 2004, pg 44.
Posted by: Amy
Posted on: 1/3/04
Rating: 5/5
Comments: Forget about the bland stuff that has been passing itself off as Mexican food
on this side of the border. Regional Mexican cooking is coming our way. Its incredible
variety and sophistication are evident in this dish from Puebla, a town famous ofr its
complex red mole poblano.
Amy's Comments: This one caught my attention so it was first on the 'to try' list.
Apparantly (according to Gourmet) regional Mexican is one of the new "IN" things in
food. This took a while to prepare but was well worth it! Its SPICY - be warned!! but had
a complex/smoky/spicy/smooth taste that I just cant explain. I used one link of chorizo
(and drained after browning) since we dont have dried chorizo around these parts!!
Gourmet recommends serving with avocado slices and warm corn tortillas, but I served
it with spinach salad with orange-chipolte Dressing and a dinner roll.
2 lb chicken thighs (with skin and bones)

6 cups water
1 large white onion, quartered
2 tsp salt
2 garlic cloves (not peeled)
1 (14-oz) can whole tomatoes in juice
4 tsp chopped canned chipotle chiles in adobo
1 tsp dried oregano (preferrably Mexican)
1 (1.5 oz) link dried Spanish chorizo (spicy cured pork sausage), finely chopped
1 tbsp vegetable oil
1 lb boiling potatoes
2 oz crumbled queso fresco, ricotta salata, or farmers cheese (1/2 cup)
1) Bring chicken, water, 2 onion quarters, and 1 tsp salt to a boil, covered, in a 4-5 quart
pot over moderately high heat. Boil 10 minutes, then remove from heat and let stand,
covered, until chicken is just cooked through, about 10 minutes. Transfer chicken to a
plate, reserving broth and onions. When cool enough to handle, coarsely shred chicken,
discarding skin and bones.
2) While chicken is cooking, heat a dry well-seasoned small cast- iron skillet over
moderate heat until hot, then brown garlic and remaining 2 onion quarters on all sides,
turning with tongs, about 5 minutes. Peel garlic and transfer with onion to a blender. Add
tomatoes with juice, chiles, and oregano, then puree until smooth.
Page 411
Tinga Poblana de Pollo y Papas (continued)
3) Cook chorizo in oil in a 12-inch heavy skillet over moderately high heat, stirring, until
fat is rendered, about 2 minutes. Carefully add puree (it will splatter and steam) and
cook, stirring frequently, until thick, about 10 minutes.
4) Peel potatoes and cut into 3/4-inch pieces, then add to reserved broth with remaining
tsp salt. Simmer, covered, stirring occasionally, until potatoes are almost tender, about
10 minutes.
5) Add potatoes and onions to chorizo mixture along with 2 cups broth (save remainder
for another use). Stir in chicken and simmer 10 minutes. Serve sprinkled with cheese.
Page 412
Meaty Calzones
H.U.- 7 per serving

Yield – 4 servings (1 calzone and 1/3 cup sauce per serving)
Source: CL Superfast Suppers (cookbook, not magazine) pg 66
Posted by: Amy
Posted on: 1/3/04
Amy’s Rating: 3/5
Comments: Prepare the pizza dough rectangles while the beef mixture cooks so that you can
spoon hot beef directly from the skillet onto the dough.
Amy’s Comments: This gets a 3 because its nothing special. It was, however, fairly
tasty and will definite be a good one to repeat. With a salad, it made a great lunch for 7 points. It
definitely filled my need for fattening italian :) Easy to prepare and can be versatile – next time
im doing spinach and other fun things in it as well!!
1/2 pound ground round

3/4 cup frozen chopped onion (I used fresh, either is ok)
1 tsp bottled minced garlic (again, I used fresh, but either is ok)
1/2 tsp dried Italian seasoning
1/4 tsp salt
1/8 tsp freshly ground black pepper
1 (10-oz) can refrigerated pizza crust dough
3/4 cup (3 oz) shredded part-skim mozzarella or reduced-fat cheddar cheese
cooking spray
1 1/3 cup pasta sauce
1) Preheat oven to 400 degrees.
2) Cook beef, onion, and garlic in a large non-stick skillet over medium-high heat until beef is
browned, stirring to crumble. Drain. Return to pan, and add Italian seasoning, salt, and pepper.
3) Unroll pizza crust onto an ungreased baking sheet. Cut dough into 4 squares. Press each
square into a 6x5-inch rectangle. Spoon beef mixture evenly into center of each rectangle;
sprinkle evenly with cheese. Bring opposite corners of rectangles together, pinching seams
together to seal. Coat tops of calzones with cooking spray.
4) Bake at 400 degrees for 11 minutes or until lightly browned. Place pasta sauce in a
microwave safe dish; microwave on high for 2 minutes or until thoroughly heated. Serve
calzones with warm pasta sauce.
Nutritional info:
Calories 374; Fat 9.5; Protein 26g; Carb 43.8g; Fiber 2.9g; Cholesterol 45 mg; Iron 3.9 mg;
Sodium 994 mg; Calcium 176 mg;
Exchanges: 2 starch, 2 Vegetable, 3 lean meat
Page 413
Pork Chops and Sauerkraut
H.U.: 4 per serving (using lean chops) or 5 as written on allrecipes.com

Yield: 4 servings
Source: adapted from Allrecipes.com

Posted on: 1/2/04
Posted by: Amy
Amy’s Rating: 4/5

Amy’s Comments: This is really easy to put together and helps fulfill Larry’s need for
German type fare. I even love it. Very tasty!!
Ingredients:
4 (3/4 inch) lean pork chops

1 tablespoon vegetable oil (I used canola)
1 onion, thinly sliced
16 oz sauerkraut
1 tsp caraway seed
2 tbsp apple juice
salt and pepper to taste
Directions:
1) Heat oil in a large skillet over medium heat. Brown chops on all sides and remove
from pan.
2) Add the garlic, onion, sauerkraut, caraway seed, apple juice/cider and salt and
pepper to taste to the hot skillet. Saute for 3 to 4 minutes. Lay browned pork chops on
top of sauerkraut mixture, cover, reduce heat to low and cook for 20 minutes, stirring
occasionally.
Page 414
Spinach Salad with Orange-Chipotle Dressing
H.U. – 4 per serving (as written), but 2 per serving the way I made it!
Yield – 4 servings
Source: The Chicago Times Good Eating Cookbook pg 350
Posted by: oduamy1 (Amy)
Posted on: 1/3/04
Amy’s Rating: 4/5
Comments: The Mexican holiday Cinco de Mayo provides a fine excuse for a Mexican-inspired
menu, including this sassy spinach salad. It gets a real kick from the chipotle chiles in the
dressing. Used canned chipotle chilies packed in adobo sauce, available in the Mexican food
aisle of some supermarkets. Remove a chili from the can and smash with the flat side of a knife.
Add a small amount of sauce from the can and measure out for the dressing. The dressing can
be made in advance and refrigerated up to 2 days.
Amy’s Comments: I made this with queso fresco cheese and deleted the sesame seeds.
Believe it or not, it lowers the points by 2!! It’s a nice salad, kind of reminds me of the strawberry
spinach salad. Dressing is mild but then when you get a pepper, it has a kick! Will definitely
make it again!!
Ingredients:
Dressing:
1/4 cup fresh orange juice
2 tbsp olive oil
1 tbsp balsamic vinegar
1 1/2 tsp minced chipotle in adobo sauce
1/2 tsp honey
salt
freshly ground pepper
Salad:
12 oz salad spinach, rinsed and patted dry
1/2 small red onion, sliced paper-thin
1 navel orange, cut in segments
1/3 cup crumbled goat cheese
1 tablespoon plus 1 1/2 tsp sesame seeds
Directions:
1) To make dressing, combine orange juice, olive oil, vinegar, chipotle chili, honey, and salt and
pepper to taste in a jar with a tight fitting lid. Shake well.
2) To make salad, combine spinach, onion, and orange segments in a bowl; toss with dressing
to taste. Divide among 4 salad plates; sprinkle with goat cheese and sesame seeds.
Nutritional information:
As written- 170 calories; 13g fat; 8 mg cholesterol; 135 mg sodium; 11g carbohydrates; 6g
protein; 3g fiber
Page 415
Tomato Crostini
Serving – 2 servings (serving size: 2 bread slices and about 1/3 cup tomato mixture)
Posted on – December 7, 2003
Source- December 2003 Cooking Light
Quick and Easy - yes!
CL Comments: Plum tomatoes usually have better flavor and are less watery than other
tomatoes available during winter, so they are great for this recipe. If you're without a
baking sheet, carefully arrange the bread slices directly on the oven rack.
Amy’s Comments: This is not a rocket-science kind of recipe but it was a nice
appetizer dish. Took probably 10 minutes to put together. Cant go wrong with tomatoes,
basil, capers, olives, oil and vinegar!! I think I would like to have this combo over
greens! LOL Good quick & light appetizer.
1/2 cup chopped plum tomato

1 tablespoon chopped fresh basil
1 tablespoon chopped pitted green olives
1 teaspoon capers
1/2 teaspoon balsamic vinegar
4 (1-inch-thick) slices French bread baguette
Cooking spray
1 garlic clove, halved
Directions
1) Preheat oven to 375º.
2) Combine first 9 ingredients.
3) Lightly coat both sides of bread slices with cooking spray; arrange bread slices in a
single layer on a baking sheet. Bake at 375º for 4 minutes on each side or until lightly
toasted.
4) Rub 1 side of bread slices with halved garlic; top evenly with tomato mixture.
Nutritional Info
3.1g; CARB 18g; FIBER 1.4g; CHOL 0.0mg; IRON 1mg; SODIUM 373mg; CALC 30mg;
Page 416
Seafood Lasagna #2

Serving – 8 servings
Posted on – December 7, 2003
Source- December 2003 Cooking Light
Amy's Comments: Ok so Im mad that this one is so darn good. It was WITCH to put
together. Took me probably an hour and a half the first time!?? The second time, I did it
in stages, refrigerated the parts, then pulled them out and put together closer to dinner
time.
Anyway, it was SO FREAKING GOOD. Creamy/cheesy and just great. The crab is the
pronounced flavor in this dish so DONT get the fake stuff. Worth the $$ for the real deal.
This dish will be reserved for company and nights when im feeling like
spending a while in the kitchen. Good sized serving too. Mmm i want seconds! LOL
Oh and on the noodles - I used the Barilla no-boil noodles. I NEVER use the no-boil
noodles but they turned out great. They were less rubbery than regular noodles. I think i
might be a convert!!
One more note - the sauce took a little longer to thicken than the recipe said. I burned it
onto the bottom of the pan so I had to get a new saucepan. Just keep an eye on it! (stir,
stir, stir!!)

5 cups finely chopped mushrooms (about 1 pound)
1 1/2 cups chopped onion
2 tablespoons chopped fresh thyme
2 (6.5-ounce) cans lump crabmeat
1 pound uncooked large shrimp
2 cups water
1 1/2 teaspoons celery salt
1 teaspoon fennel seeds
1 1/4 cups (5 ounces) crumbled goat or feta cheese
1 cup 2% reduced-fat cottage cheese
1/4 cup finely chopped fresh basil
1 tablespoon fresh lemon juice
Page 417
SEAFOOD LASAGNA #2 (Continued)
1 cup 1% low-fat milk

1/4 cup (1 ounce) grated fresh Parmesan cheese
Cooking spray
1 (8-ounce) package precooked lasagna noodles
2 cups (8 ounces) shredded part-skim mozzarella cheese
1/4 cup chopped fresh flat-leaf parsley
Directions
1. Heat oil in a large nonstick skillet over medium heat. Add mushrooms, onion, thyme,
and 2 garlic cloves; cook 10 minutes, stirring occasionally. Add wine. Bring to a boil;
cook 1 1/2 minutes or until liquid almost evaporates. Remove from heat; stir in
crabmeat. Set aside.
2. Peel and devein shrimp, reserving shells. Cut each shrimp in half lengthwise; cover
and refrigerate. Combine reserved shrimp shells, 2 cups water, celery salt, and fennel
seeds in a small saucepan. Bring to a boil; cook until reduced to 1 1/2 cups shrimp
stock (about 15 minutes).
3. Strain stock through a sieve into a bowl; discard solids. Set stock aside.
4. Combine goat cheese, cottage cheese, basil, juice, and 1 garlic clove; set aside.
5. Lightly spoon flour into a dry measuring cup, and level with a knife. Place flour in a
small saucepan; gradually add milk, stirring with a whisk. Stir in shrimp stock; bring to a
boil. Reduce heat; simmer 5 minutes or until thick. Remove from heat; stir in Parmesan
cheese.
6. Spread 1/2 cup sauce in bottom of a 13 x 9-inch baking dish coated with cooking
spray. Arrange 4 noodles, slightly overlapping, over sauce; top with one-third goat
cheese mixture, one-third crab mixture, one-third shrimp, 2/3 cup sauce, and 2/3 cup
mozzarella. Repeat layers twice, ending with mozzarella. Bake at 375° for 40 minutes or
until golden. Let stand 15 minutes. Sprinkle with parsley.
Nutritional Info CALORIES 428 (29% from fat); FAT 13.9g (sat 7.7g, mono 2.5g, poly
1.1g); PROTEIN 40.1g; CARB 33.6g; FIBER 3.6g; CHOL 143mg; IRON 4.1mg;
SODIUM 934mg; CALC 414mg
Page 418
Title: Ginger sesame green beans
Source:sent by friend Maureen
Healthy units:1 barely
Servings:4
Posted By: Zephyr 1
Date Posted:1/4/04
Comments: A great super easy flavorful side next time I would sprinkle a few sesame
seeds on and add a kick of hot chile paste.
Ingredients:
2 C. green beans, cut into 2-inch pieces (fresh or frozen)
2 C. broccoli florets (fresh or frozen)
1/4 C. water
Sesame-Ginger Dressing:
2 T. low-sodium soy sauce 1 t. rice wine vinegar
1/2 t. sesame oil
1 t. honey
1/2 t. fresh ginger, grated
Whisk dressing ingredients together. Set aside.

Microwave fresh green beans with water in covered bowl on high for 2 to 3 minutes.
Remove cover carefully, allowing steam to escape away from you. Stir green beans and
add fresh broccoli florets.
Cover and microwave together on high for 2 minutes. (If using frozen green beans
and/or broccoli, follow microwave directions on packaging.)
Drain green beans and broccoli.
Mix in dressing while still warm.
Let vegetables chill in refrigerator until ready to serve (at least 5 to 10 minutes).
NUTRITION ANALYSIS PER SERVING: Calories, 42; Fiber, 3 grams; Fat, 1 gram;
Cholesterol, 0 milligrams; Sodium, 317 milligrams
Page 419
Title: Black Eyed Pea salad with sour cream dressing
Source: Cooking light website & July 2001
Healthy Units:2
Servings:4 serving size is 1 cup
Posted By: Zephyr1
Date posted: 1/4/04
Comments: This was a really tasty way to use black eyed peas will be great in the
summer to take to BBQ's.
Ingredients:
2 tablespoons sugar
1/2 teaspoon salt
1 cup thinly sliced Vidalia or other sweet onion
1 cup thinly sliced cucumber
1 cup julienne-cut red bell pepper
1 (15.8-ounce) can black-eyed peas, rinsed and drained
Combine first 5 ingredients in a medium bowl; stir with a whisk.

Add remaining ingredients, tossing to coat. Cover and chill 3 hours.

6.3g; CARB 20.6g; FIBER 1.9g; CHOL 0.0mg; IRON 1mg; SODIUM 377mg; CALC
63mg;
Page 420
Cranberry and Apple Crumble
Source: Cooking Light Jan/Feb. ‘04
HU: 4 per serving
Servings: 8
Posted by Emily (ejwyatt)
January 4, 2004
Comments: I used Splenda for the granulated sugar and light butter. This combo
worked well. I ended up with a nice crumble topping and it takes the HU’s down to 3 per
serving.
½ C flour
¼ C granulated sugar (I used Splenda)
¼ C packed brown sugar
¼ C chilled butter, cut into small pieces
6 C sliced, peeled Braeburn apples (I used Granny Smiths)
1 C fresh cranberries
1/3 C fresh orange juice
2 Tbsp granulated sugar (I used Splenda)
1 Tbsp cornstarch
Preheat oven to 375
Lightly spoon flour into a dry measuring cup, level with a knife. Combine flour, ¼ C
granulated sugar, brown sugar and butter in a food processor; pulse 10 times or until
mixture resembles coarse meal. (I used a pastry cutter and did this by hand.)
Combine apples and cranberries in a large bowl. Combine juice and remaining
ingredients; pour over apple mixture. Toss well. Spoon apple mixture into a 2-quart
baking dish. Sprinkle with flour mixture. Bake at 375 for 40 minutes or until bubbly and
golden brown. Serve warm.
Calories 211 (26% from fat): Fat 6.1g (sat. 3.6g, mono 1.7g; poly 0.4g) Protein 1.2g;
Carb 40.1g; Fiber 3.4g; Chol 15mg; Iron 0.7mg; Sodium 61mg; Calc 17mg
Page 421
Brussels Sprouts with Crisp Prosciutto
Source: Cooking Light Dec. ‘03
HU: 1 per serving
Servings: 6
January 4, 2004
Note: The prosciutto was a nice crispy addition to the Brussels sprouts. I would
recommend them.
3 C trimmed halved Brussels Sprouts (about 1 ½ pounds)

¼ C chopped prosciutto (about 1 ½ ounces)
Cooking spray
1 Tbsp butter
½ tsp salt
¼ tsp freshly ground black pepper
1 T fresh lemon juice
Cook Brussels sprouts in boiling water for 3 minutes or until crisp tender; drain.
Heat a large nonstick skillet over medium heat; add prosciutto. Cook 6 minutes or until
crisp; stirring occasionally. Remove from pan; set aside.
Heat pan coated with cooking spray over medium-high heat. Add Brussels sprouts;
sauté 3 minutes or until lightly browned. Add butter, salt, and pepper stirring until butter
melts. Remove from heat; drizzle with juice. Add prosciutto, toss to combine.
Calories 79 (33% from fat); Fat 2.9g (sat 1.5g; mono 0.9g; poly 0.3g); Protein 5.5g; Carb
10.4g; Fiber 4.3g; Chol 9mg; Iron 1.7mg; Sodium 350mg; Calc 50mg
Page 422
Parmesan Herb Baked Flounder
HU: 5 per serving

Yield: 4 servings
Source: January/February 2004 Cooking Light pg 200
Posted by: Oduamy1 (Amy)
Posted on: 1/4/04
Amy’s Rating: 4/5
CL Comments: Mayonnaise helps the breadcrumbs adhere to the fish. Serve with white
and wild rice or on a hoagie roll with lettuce and tomato for a fish sandwich.
Amy’s Comments: This literately took me 5 minutes to put together and 10 in the oven
and it was done! Great flavor, super quick, and not bad with the points value makes this
one a winner for me!!
Ingredients:
4 (6-oz) flounder fillets
cooking spray
1/3 cup (about 1.5 oz) grated parmesan cheese
1/4 cup low-fat mayonnaise
2 tbsp minced green onions
1/4 cup dry breadcrumbs (I used the Italian blend since that’s what I had on hand!)
1 tsp dried basil
1 tsp dried oregano
1/4 tsp salt
Directions:
1) Preheat oven to 400 degrees.
2) Place fish on a foil-lined baking sheet coated with cooking spray.
3) Combine cheese, mayo, and onions; spread evenly over fish.
4) Combine breadcrumbs and remaining ingredients; sprinkle evenly over fish.
5) Lightly coat fish with cooking spray.
6) Bake at 400 degrees for 10 minutes or until fish flakes easily when tested with a fork.
Nutritional Info:
Calories 241; Fat 5.5g; Protein 35.9g; Carbohydrates 10g; Fiber .7g; Cholesterol 87 mg;
Iron 1.6mg; Sodium 606 mg; Calcium 157 mg
Page 423
Champion Chicken Parmesan
Posted by: karenlmoldovan
1/5/04
This is a "cooking light" recipe that I got from the magazine a few years ago. It "may" be
in the 1999 or 2000 Cooking Light Yearly Cookbook someplace. I never have figured out
the points for this, but it can't be that many. This is so good, that I serve it to company
Tomato Sauce
1 tsp Olive Oil
2 Cups Chopped Red Bell Pepper
1 Cup Chopped Onion
2 (14.5 Oz.) Cans Diced Tomatoes (undrained)
1/4 Cup Chopped Parsley
2 Tablespoons Chopped Basil
1 Tablespoon Vinegar
1/4 tsp Black Pepper
2 Garlic Cloves, Minced
Chicken
1/4 Cup Flour
1/4 Cup Parmesan Cheese
1/4 tsp Black Pepper
4 (4 Oz.) Skinned, Boned Chicken Breast Halves
1 Large Egg White, lightly beaten
1 Tablespoon Olive Oil
Cooking Spray
1 Cup Shredded Mozzarella Cheese
3 Cups Hot Cooked Linguine
Heat 1 tsp Olive Oil in a large saucepan over medium high heat. Add bell pepper and
onion, saute' 7 minutes. Stir in canned tomatoes; bring to a boil. Cover, reduce heat,
and simmer for 10 minutes. Remove from heat; stir in parsley, basil, vinegar, 1/4 tsp
black pepper and garlic. Preheat oven to 350 degrees
To prepare chicken, lightly spoon flour into a dry measuring cup, level with a knife.
Combine flour, Parmeasan and 1/4 tsp black pepper in shallow dish. Dip each breast
half in egg white; dredge in flour mixture. Heat 1 tablespoon oil in a large nonstick skillet
over medium-high heat. Add chicken, cook 5 minutes on each side or until golden.
Arrange in a 13 x 9 inch baking dish coated with cooking spray. Pour the tomato sauce
over the chicken. Sprinkle with mozzarella. Bake at 350 degrees for 15 minutes. Serve
over linguine.
Page 424
Roasted Chicken Noodle Soup
Source: Best of Cooking Light Soups and Stews
HU: 5
Servings: 8 (serving size 1 1/2 cups)
Posted by lxn1996
January 5, 2004
Comments: This was very, very good. I added in some fresh cilantro with the chicken. I
also used way more garlic. I didn’t have any poultry seasoning and just used salt and
pepper. The points are according to the nutrional info. I didn’t run this through
Mastercook, but I just used breast meat which may bring the points down. You could
also probably cut back the potatoes some.
Ingredients:
1 cup chopped onion
1 cup diced carrots
1 cup sliced celery
1/4 teaspoon poultry seasoning
4 cups diced peeled baking potato
1 teaspoon salt
2 cups shredded cooked chicken (about 12 ounces)
1 cup evaporated skim milk
4 ounces (2 cups) uncooked wide egg noodles
Instructions:
Heat olive oil in a Dutch oven over medium heat. Add chopped onion, diced carrots,
sliced celery, and garlic clove; sauté 5 minutes. Sprinkle flour, dried oregano, thyme,
and poultry seasoning over vegetables; cook for 1 minutes. Stir in broth, potato and salt;
bring to a boil. Reduce heat, and simmer, partially covered, 25 minutes or until potato is
tender. Add chicken, milk, and egg noodles; cook for 10 minutes or until the noodles are
tender.
Calories 247 (16% from fat); Fat 4.5g (sat 1.1g, mono 1.8g, poly 1g); protein 18g; carb
32.8g; fiber 2.9g; chol 46mg; iron 2mg; sodium 701mg; calc 71mg
Page 425
Irish Oatmeal Bread
Source: Cooking Light, Jan/Feb
Healthy Units: 3
Yeild: 14 or 12 servings (both 3 points)
January 5, 2004
2 1/4 cups boiling water

1 3/4 cups steel-cut oats
1 tablespoon salt
3 tablespoons light brown sugar
dash granulated sugar
2 packages dry yeast -- (about 2 1/4 teaspoons each)
1/2 cup warm water -- (100º to 110º)
3 1/4 cups all-purpose flour -- divided
3 cups whole wheat flour
Cooking spray
1 large egg -- lightly beaten
Combine the first 5 ingredients in the bowl of a stand-up mixer, and let stand 25 minutes.
Dissolve granulated sugar and yeast in warm water; let stand 5 minutes or until foamy. Add
to oat mixture. (Make sure the oatmeal mixture is cool before combining with the yeast
mixture.) Lightly spoon flours into dry measuring cups, level with a knife. Gradually add 2
3/4 cups all-purpose flour and 3 cups whole wheat flour to oat mixture. Beat at medium
speed until well blended. Turn dough out onto a floured surface. Knead until smooth and
elastic (about 8 minutes), add enough of the remaining all-purpose flour, 1 tablespoon at a
time, to prevent dough from sticking to hands (dough will feel sticky).
Place dough in a large bowl coated with cooking spray, turning to caot top. Cover and let
rise in a warm place (85º), free from drafts, 1 hour or until doubled in size. (Gently press two
fingers into dough. If indentation remains, dough has risen enough.) Punch dough down;
cover and let rest 5 minutes. Divide in half. Working with one portion at a time (cover
remaining dough to prevent drying), roll each portion into a 14 x 8-inch rectangle on a
floured surface. Roll up each rectangle tightly, starting with a short edge, pressing firmly to
eliminate air pockets; pinch seam and ends to seal. Place each loaf, seam sides down, in a
9-inch loaf pan coated with cooking spray. Cover and let rise 30 minutes or until doubled in
size. Preheat oven to 350º.
Uncover dough, and brush egg evenly over loaves. Bake at 350º for 45 minutes or until
loaves are browned on bottom and sound hollow when tapped. Remove from pan, and cool
on wire racks.
Yield: 2 loaves, 14 servings per loaf. Calories: 154, Fat: 2.5, Fiber: 3 grams
Page 426
Sesame Lace Cookies
Ladies Home Journal December, 2003
HU: 1 per cookie
Makes 60 cookies
Posted by DebMj1
January 6, 2004
Notes: We agreed that these aren't cookies we'd make for everyday consumption, but
they're a great choice for a cookie tray or with a brunch. Extremely light and
delicate(and breakable). They'd go great with any of the CL ginger ice creams or to
accompany a sorbet. If you peel them off the foil (or Silpat) while they're still warm,
they're very pliable and you can shape them around a spoon handle to dress them up a
little. DH even suggested piping cream into the middle of the shaped ones to simulate a
little cannoli. He really surprises me occasionally :)
1 cup old-fashioned rolled oats, uncooked (not quick cooking)

1 cup sugar
2 Tablespoons flour
1/2 teaspoon salt
3/4 tsp. ground ginger
1/2 cup unsalted butter, melted
3 Tablespoons sesame seeds
Heat oven to 325 F. In a large bowl, combine oats, sugar, flour, salt, baking powder and
ginger. In a separate bowl, whisk together butter and egg and stir into dry ingredients.
Add the sesame seeds and stir until they are evenly distributed.
Line a cookie sheet with foil; spray foil lightly with nonstick cooking spray (or use a
Silpat or nonstick foil). Drop level teaspoons of dough 3 inches apart on prepared sheet;
flatten slightly. Bake until cookes are golden, about 10 minutes. Let cookies cool
completely, then peel from foil. (This is important!) Repeat with remaining dough.
Page 427
Moroccan Beef Stew
Source: CL Lowfat Ways to Cook Soups and Stews
HU: 5
Servings: 5
Posted by: Andygrammy (Claudia)
Date: 1/6/04
Comments: This is a delicious, rich, dark stew. We served it over couscous. The fruit
disappears into the sauce, but adds wonderful flavor. The only changes I made were to
use top round steak and to thicken the sauce with a little cornstarch and water at the
end. Points are probably lower since fiber grams are not available.
Ingredients:
1 lb lean boneless sirloin steak
1 1/3 c chopped onion
3 cloves minced garlic
1 c dry red wine
1 c water
½ c pitted prunes, halved
¼ c dried apricots, slivered
¼ c raisins
1 ½ t ground cumin
1 t dried thyme
¼ t salt
1/8 t ground red pepper
6 green olives, sliced
1 bay leaf
Instructions:
Trim fat from steak; cut into 1 inch cubes and set aside. Coat a small Dutch oven with
cooking spray; place over medium heat until hot. Add steak and brown on all sides.
Drain well and set aside. Wipe drippings from pan with a paper towel.
Re-coat pan with cooking spray; place over medium heat until hot. Add onion and garlic;
saute 1 minute. Return steak to pan; add wine and remaining ingredients. Bring to a
boil. Cover and reduce heat; simmer 1 ½ hours, or until steak is tender. Discard bay
leaf. Yield 5 (1 cup servings.
Per Serving: 230 cal, 4.6 g fat, 17.1 g protein, 23.3 g carbs, 39 mg cholesterol, 225 mg
sodium
Page 428
Spiced Turkey Cutlets
Source: Cooking Light, Jan/Feb 2004
Healthy Units: 4 (Mastercook), 5 (Cooking Light)
Servings: 4 servings (serving size: 2 cutlets and 1/4 cup bell pepper mixture)
Posted By: Bawstinn32 (Maria)
January 6, 2004
Comments: I do not think 1 tbl of oil was necessary. Would probably only do 1 1/2
teaspoons next time. I would also put the turkey back into the pan and thicken the
sauce with the turkey in it instead of just putting it on top after the fact.

1 pound turkey breast, boneless and skinless
1/2 teaspoon salt
1/2 cup green onions -- sliced
1 whole red pepper -- sliced
1 cup chicken broth
1/4 cup raisins
1 teaspoon allspice
1/2 teaspoon cinnamon
1/2 teaspoon cumin
Heat oil in a large nonstick skillet over medium-high heat. Sprinkle turkey with salt and
pepper. Add turkey to pan; cook for 3 1/2 minutes on each side or until done. Remove
turkey from pan and keep warm.
Add onions and bell pepper to pan; saute 2 minutes. Add remaining ingredients. Bring to
a boil; cook until reduced to 1 cup (about 3 minutes). Serve with turkey.
Yield: 4 servings (serving size: 2 cutlets and 1/4 cup bell pepper mixture).
Page 429
Creamy Mashed Potatoes
Source: Cooking Light Jan/Feb 2004
Healthy Units: 3
Yield: 8 servings (2/3 cup)
January 6, 2004
Notes: If you like horseradish, then 2 teaspoons may not be enough; I could not taste it
at all. I recommend tasting and then adding additional horseradish 1 teaspoon at a time.
At 5 calories per teaspoon, I do not think it adds any points to the dish at all.
Subbing light butter and 1% or skim would probably lower the points. I like my potatoes
creamy though and these definitely were creamy!
2 1/4 pounds potatoes

2 teaspoons horseradish
1 teaspoon kosher salt
Place potatoes in a saucepan; cover with water. Bring to a boil. Reduce heat and
simmer 15 minutes until tender. Drain.
Return potatoes to pan. Add milk and remaining ingredients; mashed to desired
consistency. Cook over low heat until warm.
Page 430
Title of the Recipe: Shrimp Stuffed Potatoes
Source: (modified) Paula Dean's Home Cooking
Healthy Units: 5
Servings: 4
Posted by: MissVN
Date: Jan. 6, 2004
Notes: Can be prepared ahead of time and refridgerated, or frozen and then defrosted
before the final baking.
Ingredients
2 tsp vegetable oil

2 medium potato(es)
2 Tbsp light butter
2/3 cup Shredded Cheddar and/or Monterey Jack Cheese
1/3 cup light sour cream
1/4 cup chives
salt (to taste)
pepper (to taste)
1/4 pound cooked shrimp, roughly chopped
paprika
Instructions
1. Preheat oven to 350 degrees.
2. Begin by washing potatoes, drying them, and gently pricking them with a fork on the
sides. Coat each potato with 1 tsp. vegetable oil, place on foil covered pan, and bake for
approximately 1 hour.
3. Place the butter in a large bowl. Remove the potatoes from the oven and slice each
potato in half. Gently scoop out the potato and place in the bowl. Make sure to leave
some potato in the shells so they will remain stable. Using a mixer on high, mix the
potatoes, light butter, light sour cream, salt, and pepper. Fold the chives, shrimp, and
half of the cheese into the mixture. Gently stuff the mixture back into the potato shells,
making sure not to break them. Pile the mixture as high as you can on top of the potato
shells. Sprinkle potatoes with remaining cheese and paprika for color. Bake in the oven
for approximately 20 minutes until browned on top.
Page 431
Bill's Mexican Rice
Posted by: Joyce
Date: January6, 2004
Servings: 4
Comments: Original recipe calls for 1 3/4 cups water and 1 14.5 oz can vegetable
broth--way too much liquid. I used 1 3/4 c. chicken broth and no additional liquid. It was
great.
Ingredients
1 Tbs olive oil
1 c. diced onion
1/2 c. diced carrot
1/2 c. diced celery
1 c. uncooked long-grain rice
3/4 c. diced tomato
1 Tbs low-sodium soy sauce
1 tsp minced fresh green chile
1 3/4 c. fat free chicken broth
1 tsp chopped fresh or 1/4 tsp dried oregano
1 tsp chopped fresh cilantro
Heat olive oil in a large saucepan over medium high heat. Add onion, carrot, celery, and
garlic; saute 8 minutes or until onion is golden. Add rice, diced tomato, soy sauce, chile,
broth and bring to a boil. Cover, reduce heat, and simmer 30 minutes or until the rice is
tender and liquid is absorbed. Stir in chopped oregano and chopped cilantro.
Nutrition per Serving: Calories 245; Fat 5.4g (sat 0.8g, mono 3g, poly 0.9g); Protein
5.1g; Carb 44.6g; Fiber 3.6g; Chol 0.0mg; Iron 1.3mg; Sodium 235mg; Calc 40mg
Page 432
Thai Shrimp and Chicken Soup
Source: Cooking Light Magazine Oct 2003 p 226 and CL website
Servings: 4 (each 2 cups)
Healthy Units: 5
CL: The minced ginger, minced garlic, mushrooms, and snow peas in this recipe require
no preparation time at all. Find all those ingredients in your supermarket's produce
department.

1 cup bottled clam juice
1 tablespoon fish sauce
2 teaspoons bottled minced garlic
1 1/2 teaspoons bottled minced fresh ginger
3/4 teaspoon red curry paste
1 (8-ounce) package presliced mushrooms
1/2 pound peeled and deveined large shrimp
1/2 pound skinless, boneless chicken breast, cut into 1-inch pieces
1 (3-ounce) package trimmed snow peas
1/4 cup fresh lime juice
2 tablespoons sugar
2 tablespoons (1/2-inch) sliced green onion tops
2 tablespoons chopped fresh cilantro
1 (13.5-ounce) can light coconut milk
Combine the first 6 ingredients in a large Dutch oven, stirring with a whisk. Add
mushrooms; bring to a boil. Reduce heat, and simmer 4 minutes. Add the shrimp,
chicken, and snow peas; bring to a boil. Cover, reduce heat, and simmer 3 minutes.
Stir in lime juice and remaining ingredients. Cook 2 minutes or until thoroughly heated.
Yield: 4 servings (serving size: about 2 cups)
Page 433
Roasted Eggplant and Peppers
HU: 4
Source: SBD
Posted by: Donna/Carots
Servings: 4
*Notes- I cubed my eggplant instead of slices, and added some garlic and some salt
and pepper. I also baked mine longer than the 20 minutes. I think the longer the better.
1 eggplant, peeled, halved, and sliced

2 red bell peppers, cut in thick strips
1 green pepper, cut in thick strips
1 onion, sliced
1/4 cup extra-virgin olive oil
Fresh basil (optional, for garnish)
Preheat the oven to 350 degrees. Place the eggplant, peppers, and onion in a nonstick
baking dish. Drizzle with the oil. Bake in the oven for 20 minutes, basting regularly.
Arrange the vegetables on a serving dish and garnish with fresh basil, if using.
Page 434
Spicy Steak Fries
Source: www.cookinglight.com
Healthy Units: 4
Yield: 4 servings (serving size: 6 wedges)
January 7, 2004
Comments: I thought they were a bit greasy and will try next time with only 2 tsp of oil.
Used cajun seasoning -- a little bit more than what was called for.

2 large baking potatoes, each cut lengthwise into 12 wedges (about 1 1/2 pounds)
2 teaspoons seasoning blend (such as Paul Prudhomme's Seafood Magic)
1/4 teaspoon salt

Spread oil on a jelly-roll pan. Place potato wedges on pan. Sprinkle with seasoning; toss
gently to coat. Bake at 400° for 40 minutes or until tender. Sprinkle with salt.
Page 435
Spicy Chicken and Arugula Sandwich
Healthy Units: 7
Yield: 4 servings (serving size 1 wedge)
January 7, 2004
Comments: Went together quickly and was a good, quick supper for a weeknight. Next
time I would like to make my own foccacia rather than using a store-bought one.
Hopefully it will lower the points by 1. Using fat free mayo would probably also lower the
points; but I don't care much for the taste. Also, I forgot to put the oil in the pan; I
sprayed it instead and it was fine.

12 ounces chicken breasts, no skin, no bone, R-T-C
1 tablespoon fajita seasoning mix
1/4 cup mayonnaise, light
3 tablespoons cilantro -- chopped
1 teaspoon lime rind -- grated
1 tablespoon lime juice
9 ounces focaccia -- halved horizontally
1 medium tomato -- sliced
1 1/2 cups arugula -- trimmed
Heat oil in a large nonstick skillet over medium heat. PLace plastic wrap over chicken,
pound each piece to a 1/4-inch thickness using a meat mallet or rollong pin. Sprinkle
both sides with fajita seasoning. Add chicken to pan; cook 2 minutes or until done. Cut
into one inch slices.
While chicken cooks, combine mayonanaise, cilantro, lime rind and juice; spread evenly
over cut sides of bread. Arrange chicken on bottom half of bread; top with tomato and
arugula. Cover with top half of bread. Cut into 4 wedges.
Page 436
Title: Waimea Fried Rice
Source:CL website and 1998 annual
Healthy units:3
servings:6 (3/4 cup is the size)
Posted By: Zephyr1
date Posted:1/7/04
Comments: this will be my new rice side it is wonderful do not skimp use the mint and
cilantro the flavor mix is just fantastic. I would definitley serve this to guests.
Ingredients:
4 cups water
1 cup uncooked long-grain brown rice
1 tablespoon dark sesame oil
3 tablespoons thinly sliced lemon grass or 2 teaspoons grated lemon rind
1 jalapeño pepper, seeded and finely chopped
1/2 cup diced celery
4 teaspoons grated peeled fresh ginger
1 cup chopped pineapple
1 tablespoon finely chopped fresh or 1 teaspoon dried mint
1 tablespoon minced fresh cilantro
1 tablespoon fish sauce
1 teaspoon rice vinegar
1/4 teaspoon salt
Bring water to a boil in a medium saucepan; add rice. Cover, reduce heat, and simmer
25 minutes. Remove from heat. Drain well; place rice in a shallow dish, and chill 30
minutes.
Heat oil in a large nonstick skillet over medium-high heat. Add lemon grass, garlic, and
jalapeño; sauté 30 seconds. Add celery, bell pepper, and ginger; sauté 30 seconds. Add
rice, and cook until thoroughly heated, stirring occasionally. Stir in pineapple and
remaining ingredients.

3.1g; CARB 29.3g; FIBER 1.9g; CHOL 0.0mg; IRON 0.8mg; SODIUM 327mg; CALC
18mg;
Page 437
Chicken-Apple-Bacon Burgers
HU: 7
Source: Cooking Light June 2003
Posted by: Shari (shari_csf)
Servings: 4
*Notes - Not as good as the chicken burgers with peanut sauce but still a very nice
burger option. Unfortunately I only had dried sage but I could still taste it in there. I also
used ground turkey but the nutritional values are with chicken. * Exported from
MasterCook *
2 bacon slices
1/4 cup onion -- chopped
1 pound chicken breast, boneless, skinless
2 teaspoons fresh sage
1/2 teaspoon salt
1/2 teaspoon black pepper -- ground
cooking spray
1 granny Smith apple -- peeled, cored, and sliced (8 slices) 1/4" thick
4 Kaiser rolls
Prepare grill.
Cook bacon in a large nonstick skillet over medium-high heat until crisp. Remove bacon
from pan, and crumble. Add onion to drippings and saute 2 minutes or until lightly
browned. Cool slightly.
Place chicken in a food processor; process until coarsely ground. Combine chicken,
bacon, onion, sage, salt, and pepper. Divide into 4 equal portions, shaping each into a
1/2 inch thick patty.
Place patties on a grill rack coated with cooking spray; grill 5 minutes on each side or
until done. Place apple slices on grill rack coated with cooking spray; grill 1 minute on
each side. Place rolls, cut sides down, on grill rack; grill 1 minute or until toasted. Place
patties on botton halves of rolls; top each serving with 2 apple slices and top half of roll.
These nutritional values are from master cook. I used 'hamburger roll' since they didn't
have kaiser. CLs values are below.
CL nutritional values - 341 calories, 10.1g fat, 26.4g protein, 34.4g carbs, 2g fiber.
Page 438
PORK CHOPS WITH COUNTRY GRAVY AND MASHED POTATOES
Healthy Units: 7
Yield: 4 servings (serving size: 1 pork chop, 2/3 cup potatoes, and 1/4 cup gravy).
Posted by: Bawstinn32 (Maria
January 9, 2004
Refrigerated mashed potatoes are widely available and are already seasoned, so no
additional salt is needed. The five-ingredient gravy would go well over pan-sauteed or
oven-fried chicken. It's also great over an open-faced turkey sandwich.
3/4 tsp salt, divided

4 (4-oz) boneless center-cut loin pork chops (about 1 inch thick)
1 tsp butter
1 1/3 cups 1% lowfat milk
3 Tbsp all-purpose flour
1/4 tsp poultry seasoning
1 (20-oz) package refrigerated mashed potatoes (such as Simply Potatoes)
1. Heat a large nonstick skillet over medium-high heat. Sprinkle 1/4 tsp salt evenly over
both sides of pork. Add 1 tsp butter to pan, stirring until butter is melted. Add the pork to
pan, and cook polk for 3 minutes on each side. Remove pork from pan, and keep warm.
2. Combine low-fat milk and flour, stirring with a whisk. Add the milk mixture to pan,
stirring with a whisk. Stir in remaining 1/2 tsp salt, poultry seasoning, and black pepper.
Return pork to pan. Cover; reduce heat, and simmer for 7 minutes or until gravy is thick
and pork is done.
3. While pork cooks, prepare potatoes according to package directions. Serve with pork.
Calories: 322 (29% from fat); Fat 10.5g (sat 3.7g, mono 3.9g, poly 0.5g); Protein 26.7g;
Carb 29g; Fiber 2.2g; Chol 65mg; Iron 1mg; Sodium 908mg; Calc 125mg.
Page 439
White Turkey Chili
Source: The Best of CL Soups and Stews
HU: 6
Serving Size: 8 servings (1 1/4 cups)
Posted by: Linda (lxn1996)
Jan. 9, 2004
Comments: This was very good and very easy to put together. It didn’t really thicken up
like I thought it would, but maybe my beans weren’t mashed enough. Very good never
the less.
Ingredients
1 tablespoon butter (I used light butter)
1 ½ cups chopped onion
½ cup chopped celery
½ cup chopped red bell pepper
1 tablespoon minced seeded jalapeno pepper (I used the whole pepper)
3 cups chopped cooked turkey or chicken (about 15 ounces) (I used chicken)
2 (19 ounce) cans cannelloni beans or other white beans, drained and divided
2 (14 ounce) cans fat-free, less-sodium chicken broth
1 (4.5 ounce) can chopped green chiles
1 cup frozen whole-kernel corn
1 ½ teaspoons ground cumin
1 teaspoon chili powder
½ teaspoon salt
¼ teaspoon black pepper
1 cup 1% low-fat milk
½ cup chopped fresh cilantro
Instructions
1. Melt butter in a large Dutch oven over medium-high heat. Add onion and next 4
ingredients (onion through garlic), and sauté 5 minutes. Add turkey, 1 ½ cups beans,
broth, and next 6 ingredients (broth through black pepper); bring to a boil. Cover, reduce
heat, and simmer 15 minutes.
2. Mash remaining beans. Add mashed beans and milk to the turkey mixture. Simmer,
uncovered, 20 minutes or until thick, stirring frequently. Stir in cilantro.
Calories 298 (19% from fat); Fat 6.3g (sat 1.5, mono 1.8g, poly 2.2g); Protein 27g; Carb
34.5g; Fiber 4.8g; Chol 45mg; Iron 4.4mg; Sodium 635mg; Calc 113mg
Page 440
Mexican Eggplant
Source: Southern Living (1983 Annual, I think)
Healthy Units: 4
Servings: 4
Posted by: Emily (ejwyatt)
Date 01/10/04
Comments: I usually serve this on brown rice. Be sure to add the points for the rice.
Ingredients
1 medium eggplant
4 oz can diced green chiles
4 oz can of sliced black olives, drained
16 oz canned tomato sauce
1/2 tsp ground cumin
6 oz low-fat cheddar or colby cheese
Instructions
Peel eggplant and cut in 1/2" slices. Place in one layer on cookie sheet and bake at 450
for 20 minutes.
Drain chiles and olives. Combine with tomato sauce in medium saucepan. Add cumin
and minced clove of garlic. Bring to boil over medium heat and then simmer for 10
minutes.
Spray baking dish with cooking spray. Place 1/2 eggplant in bottom of dish in one layer.
Cover with 1/2 of the sauce and then 1/2 of the cheese. Repeat layers. Bake at 375 for
10 minutes
Page 441
Fire and Spice Ham
Healthy Units: 4
Yield: 18 servings (serving size: about 3 ounces)
January 12, 2004
Comments: Instead of wasting all the glaze that dripped to the bottom, I put it in a
saucepan, added a little arrowroot to thicken it up and poured a tablespoon over my
serving. I also followed the temperature that was listed on the ham I bought as I didn't
want to dry it out.
Sweet-hot pepper jelly and tangy pineapple preserves create an easy glaze for the ham.
1 (5 1/2- to 6-pound) 33%-less-sodium smoked, fully cooked ham half

Cooking spray
1/2 cup red pepper jelly
1/2 cup pineapple preserves

Trim fat and rind from ham half. Score outside of ham in a diamond pattern. Place ham
on a broiler pan coated with cooking spray. Combine jelly and remaining ingredients,
stirring with a whisk until well blended. Brush about one-third of jelly mixture over ham.
Bake at 425° for 5 minutes. Reduce oven temperature to 325° (do not remove ham from
oven); bake an additional 45 minutes, basting ham with jelly mixture every 15 minutes.
Transfer ham to a serving platter; let stand 15 minutes before slicing.
Yield: 18 servings (serving size: about 3 ounces)
Page 442
Garlicky Green Beans
Source: Cooking Light, Dec 2003
Healthy Units: 1
January 12, 2004
If you can find them, use haricots verts, thin and tender green beans. Because this
recipe is so simple, coarse freshly ground sea salt and black peppercorns really count.
Pack disposable salt and pepper grinders, such as Alessi's Tip N' Grind Coarse Sea
Salt and McCormick's Black Peppercorn Grinder, available in the spice section of
supermarkets.
2 cups green beans, trimmed

1 teaspoon butter
Cooking spray
Cook beans in boiling water 2 minutes. Drain and plunge beans into ice water; drain.
Melt butter in a small nonstick skillet coated with cooking spray over medium heat. Add
beans, salt, pepper, and garlic; cook 2 minutes or until heated.
Page 443
WHITE CHICKEN CHILI WITH RED AND GREEN CHILES
Source: Donna
Healthy Units: 3.5 (if served with 2 oz. cheese will be 5.5)
Servings: 5 (yield approx 5 ½ cups)
Comments: This was a large and filling amount especially with the cheese. I took and
eliminated elements from other chicken chili recipes and added what I thought I would
like to taste to create this.
Ingredients:
Cooking spray
1 pounds chicken breast tenders, cut into ½” chunks
4 cloves, garlic, minced
1 teaspoon cumin
½ teaspoon coriander
1/8 teaspoon ancho chili pepper
1 Tablespoon fresh cilantro, chopped
1 4.5 ounce can chopped green chiles
1 chipolte pepper in adobe sauce, chopped with seeds and 1 teaspoon adobe sauce
1 (14 oz.) can ff chicken broth
juice of ½ medium lime (approx. 1/8 cup)
1 can (15 oz) cannellini beans, rinsed and drained
¼ cup water
4 teaspoons masa harina
Directions:
-Spray large deep skillet or soup pot with cooking spray. Saute chicken chunks, onion
and garlic over medium high heat for approximately 3 minutes or until chicken begins to
lightly brown. (I used my electric skillet for this).
-Add cumin, coriander, cayenne pepper, and, ancho chili pepper. Stir and cook for 30
seconds.
-Add fresh cilantro, can of chopped green chiles, chipolte pepper, adobe sauce, chicken
broth, and lime juice. Stir. Simmer for 15-20 minutes.
-Add beans and simmer for 5 minutes more.
-Stir masa harina into ¼ cup water to make a slurry. Slowly pour this into the simmering
chili stirring while pouring. This will thicken the chili. Simmer for 2-3 more minutes.
Serve with grated cheese of your choice.
Page 444
French Bread Pizza with Sausage, Clams, and Mushrooms
Source: Cooking Light May 1999

Healthy Units: 7
Serves: 6
Posted by: Kate (KateWD)
January 12, 2004
Almost any kind of cheese will work in this hearty dish. Try mozzarella, Asiago,
provolone, Romano, or cheddar.
1 (4-ounce) link sweet Italian sausage

1 1/2 cups sliced mushrooms
1 (6 1/2-ounce) can chopped clams, undrained
3/4 cup (3 ounces) grated fresh Parmesan cheese, divided
1 (16-ounce) loaf French bread, cut in half horizontally

Remove casing from sausage. Cook sausage in a large nonstick skillet over medium
heat until browned, stirring to crumble. Add flour, and cook 2 minutes, stirring frequently.
Add the mushrooms, milk, oregano, pepper, and clams; bring to a boil, stirring
constantly. Reduce heat; simmer 5 minutes or until thick. Remove from heat. Stir in 1/2
cup cheese.
Place bread halves on a baking sheet; spread clam mixture evenly over cut sides of
bread. Sprinkle with 1/4 cup cheese and parsley. Bake at 400° for 12 minutes or until
golden brown. Cut each half into 3 pieces.
Yield: 6 servings (serving size: 1 piece).
4mg; SODIUM 1mg; CALCIUM 276mg;
Page 445
Whole Wheat Pizza Dough
Source: Eating Well Winter 2003

Healthy Units: 3
Serves: 4
January 12, 2004
Comments: Love this pizza dough, even better than the CL recipe. The hole crust is 12
points
using half whole wheat and half all purpose flour yields a light crust with a distinctive
nutty taste. Quick rising yeast shortens the rising time to just 10 minutes, making
wholesome homemade pizza a possibility for busy weeknights. A food processor makes
fast work of mixing the dough, but you can also use a stand mixer fitted with a paddle
attachment or a little elbow grease to do it by hand. Whichever method you choose, add
enough liquid to the dry ingredients to make a soft dough. If kneading by hand, knead
for about 10 minutes. The dough will keep, in a plastic bag coated with cooking spray, in
the refrigerator for up to 2 days.

3/4 cup all purpose flour
1 package quick rise yeast, such as Fleischmann's Rapid Rise
3/4 tsp salt
1/4 tsp sugar
1/2 - 2/3 cup hot water (120-130 degrees)
2 tsp olive oil
1. combine flours, yeast, salt, and sugar in a food processor; pulse to mix. Combine hot
water and oil in a measuring cup. With the motor running, gradually pour in enough of
the hot liquid until the mixture forms a sticky ball. the dough should be quite soft. If it
seems dry, add 1 to 2 tbsp warm water; if too sticky, add 1 to 2 tbsp flour. Process until
the dough forms a ball, then process for 1 minute to knead.
2. Transfer the dough to a lightly floured surface. Spray a sheet of plastic wrap with
cooking spray and place it, sprayed side down, over the dough. Let the dough rest for
10 to 20 minutes before rolling.
Makes 12 oz dough, enough for one 12-inch pizza or two 10-inch pizzas
Page 446
Peperonata & Sausage Pizza
Source: Eating Well Winter 2003

Healthy Units: 7
Serves: 4
Posted by Kate (KateWD)
January 12, 2004
Comments: I eliminated the oil and used light mozzerella which brought this to 7 points for 1/4 of the
pizza (the nutriontal info is for the original recipe).
whole wheat pizza dough -- see recipe

1 link Italian turkey sausage (4 oz.) -- casing removed
3 tsps extra virgin olive oil -- divided
1 c slivered onion
1 c thinly sliced red bell pepper
1/8 tsp crushed red pepper
3/4 c diced tomato
2 tsps red wine vinegar
1/8 tsp salt
freshly ground black pepper -- to taste
1 c grated part skim mozzarella cheese
1/4 c freshly grated parmesan cheese
Place a pizza stone or inverted baking sheet on lowest oven rack; preheat oven to 500 or highest
setting. Coat a 12-1/2 inch pizza pan with cooking spray and dust with cornmeal.
Preare whole wheat pizza dough.
Cook sausage in a small nonstick skillet over medium heat, turning from time to time, until browned
and cooked through, 10-12 minutes. Drain and cut into 1/4-inch thick slices.
Meanwhile, prepare the peperonata: heat 2 tsp oil in a lrge nonstick skillet over medium heat. Add
onion and bell pepper; cook, stirring often, until softened, 4 to 6 minutes. Add garlic and crushed red
pepper; cook, stirring, for 1 minute. Add tomato and cook for 3 minutes. Remove from heat and stir
in vinegar, salt, and pepper. Transfer to a plate and let cool.
On a lightly-floured surface, roll dough into a 13-inch circle. Transfer to the prepared pan. Turn
edges under to make a slight rim. Brush the rim with the remaining 1 tsp oil.
Sprinkle mozzarella over the crust, leaving a 1/2-inch border. Top with the peperonata and sausage.
Sprinkle with parmesan.
Place the pizza pan on the heated stone and bake until the bottom of the crust is crisp and golden,
10 to 14 minutes. Serve immediately.
makes one 12-inch pizza, 4 slices

per slice: 370 calories, 15 g fat, 20 g protein, 5 g fiber
Page 447
Warm Spiced Lentils
Source: Cooking Light September 2003

Healthy Units: 2.5
Serves: 12
January 12, 2004
Notes: The Homemade Curry is spectacular, definitely worth th effort as it is far better
than any commercial curry powder I’ve tried. This serves 12 as an appetizer, or serve a
larger portion over rice and top with chopped tomatoes for an entrée. This is best made
ahead, as it tastes better the next day. The lentils cooked in 45 minutes, not the 2 hours
noted in the recipe.
1 tbsp olive oil

2 c chopped onion
1 tbsp finely chopped ginger
3/4 tsp salt
3/4 tsp freshly ground black pepper -- divided
2 tbsps minced garlic
2 tsps ground cumin
2 tsps homemade curry powder -- (see recipe next page)
1 tsp ground coriander
2 1/2 c water
2 c chicken broth
2 c dried lentils
3 bay leaves
1 c plain yogurt -- (whole milk yogurt)
3/4 c tomato puree
Heat olive oil in a Dutch oven over medium heat. Add onion, ginger, salt, and 1/2 tsp
black pepper; cover and cook 10 minutes or until soft, stirrin goccasionally. Stir in garlic
and the remaining spices; cook 1 minute. Stir in water, broth, lentils, and bay leaves;
bring to a boil. Reduce heat; cover and simmer for 2 hours or until tender (mine were
done after 1 hour). Uncover and cook 5 minutes or until most of the liquic is absorbed.
Remove from heat; cool for a few minutes so that the yogurt doesn't curdle when you
add it. Discard bay leaves. Gradually stir in remaining 1/4 tsp black pepper, yogurt, and
tomato puree; cook over low heat for a few minutes until heated.
yield 12 servings, serving size 1/2 cup

160 calories (14% fat), 2.4 g fat, 11.1 g protein, 25 g carb, 11.1 g fiber
Page 448
Homemade Curry Powder
Source: Cooking Light September 2003

Healthy Units: 0
January 12, 2004
3 tbsps Hungarian paprika

2 tsps ground cumin
2 tsps ground fennel seed
2 tsps ground yellow or brown mustard
2 tsps ground red pepper
1 tbsp ground coriander
1 tbsp ground turmeric
1 tsp ground cardamom
1/2 tsp ground cinnamon
1/2 tsp ground cloves
combine all ingredients. yield 1/2 cup. store in a cool dark place for up to 2 months
Page 449
Hot Bean and Cheese Dip
Source: Cooking Light January 2000

Healthy Units: 1
Serves: 18
January 12, 2004
1 (14.5-ounce) can diced tomatoes, drained and divided

1/2 teaspoon hot pepper sauce
1/4 teaspoon salt
1 (16-ounce) can pinto beans, rinsed and drained
1 (16-ounce) can fat-free refried beans
1 (4.5-ounce) can chopped green chiles, drained
Cooking spray
3/4 cup (3 ounces) shredded sharp cheddar cheese

Combine 1 cup tomatoes and the next 7 ingredients (1 cup tomatoes through chiles).
Spoon tomato mixture into a 1 1/2-quart casserole dish coated with cooking spray. Top
with cheese. Bake at 350° for 20 minutes or until cheese is melted. Top with remaining
tomatoes.
Yield: 4 1/2 cups (serving size: 1/4 cup)

CALORIES 66 (23% from fat); FAT 1.7g (sat 1g, mono 0.5g, poly 0.1g); PROTEIN 3.8g;
CARB 8.7g; FIBER 2g; CHOL 5mg; IRON 1mg; SODIUM 309mg; CALC 56mg;
Page 450
Instant Black Bean Soup
HU: 3.8
Servings: 5
Posted by DebMj1
January 12, 2004
Notes: I always use Bush's Black Beans - they have more fiber and fewer calories than
all the others. They're wetter, so you only need to add 1 cup of the chicken broth when
using them. Soup alone (using Bush's black beans) has 132 calories, minimal fat and 8
gms. fiber. 2 WW points per serving. Cheese and sour cream will add to the calories
and fat.
2 (15-ounce) cans no-salt-added black beans, undrained

1/2 cup bottled salsa
1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese
5 tablespoons low-fat sour cream
5 tablespoons minced green onions
2 1/2 tablespoons chopped fresh cilantro
Place beans and liquid in a medium saucepan; partially mash beans with a potato
masher. Place over high heat; stir in salsa, chili powder, and broth. Bring to a boil. Ladle
soup into bowls; top with cheese, sour cream, onions, and cilantro.
Yield: 5 servings (serving size: 1 cup soup, 1 1/2 tablespoons cheese, 1 tablespoon
onions, 1 tablespoon sour cream, and 1 1/2 teaspoons cilantro)

163mg;
Page 451
Pineapple Pork Saute
Source: WW make it in Minutes
HU's: 8
Servings: 3
Posted by: annem81/ithinkicananne
1/12/2004
Comments: This is a great quick dish with very generous servings.
Ingredients:
1C quick cooking brown rice
3/4LB pork tenderloin,thinly sliced against the grain
3/4t salt
1/2t pepper
1t vegetable oil
3 scallions, sliced on the diagonal, 2" pieces
1 small apple, peeled, cored and chopped
1 red bell pepper, seeded and chopped
1 garlic clove, chopped
1/4t crushed red pepper
1 (8oz can) pineapple chunks in juice, drained
1/2 C chinese style sweet and sour sauce
Directions:
1. Cook the rice according to directions.
2.Sprinkle pork with the salt and pepper. Spray a large non-stick skillet with cooking
spray and set over medium- high heat.Arrange the pork in the skillet in a single layer,
cooking in batches if necessary. Saute until browned and cooked through, about 1-2
mins. on each side. Transfer pork to a plate.
3. Add the oil to the skillet. Stir in scallions, apple, bell pepper, garlic and crushed red
pepper. Saute until tender, about 5 minutes. Stir in the pineapple, sauce and reserved
pork; bring to a boil. Serve with rice.
Per serving: 407 Cal, 6g Fat, 67g Chol, 784mg Sodium, 58g carbs, 4g fiber,31g protien,
48mg calcium.
Page 452
Ginger Beef
Serving Size: 1/2 cup beef and 1/2 cup rice
HU: 7 per serving
Posted by: Trish
Date: 1/12/04
Steamed broccoli or sugar snap peas would be a good accompaniment for this dish.
Ingredients
1 3.5 ounce bag boil-in-bag rice (I just made rice the usual way in my rice cooker)
1 tsp vegetable oil
Cooking Spray
1/4 cup low-salt beef broth
3 Tablespoons low-sodium soy sauce
1 tablespoon dry sherry
2 teaspoons bottled minced fresh ginger (I used fresh)
1 teaspoon bottled minced garlic (I used fresh)
dash of crushed red pepper
1 1/2 cups vertically sliced onion
1 (1-pound) flank steak, trimmed and cut into 1/4-inch strips
4 lime slices
Prepare rice according to package directions, omitting salt and fat.

While rice cooks, heat oil in a large nonstick skillet coated with cooking spray over
medium-high heat.
Combine broth and next 6 ingredients. Add onion to pan, saute 2 minutes. Add steak,
saute 5 minutes or until desired doneness. Stir in broth mixture, cook 10 seconds until
slightly thick, stirring constantly. Serve over rice.
Calories 320; fat 10.1g; protein 28.4g; carb 29g; fiber 1.8g; cholesterol 68mg; iron
3.5mg; sodium 468mg; calcium 18mg
Page 453
Folse’s Paella
Cooking Light - January/February 1995
Healthy Units 6
Servings 8
Posted by 2in2002
13-JAN-04
Notes: I used Turkey Kielbasa instead of regular. (Turkey 5g of fat vs. 18g of fat for
regular). I didn’t have crawfish so I used a whole pound of Shrimp. I used 10 oz of
cracked crab meat.
2 tablespoons olive oil

1 c chopped celery
1 c chopped onion
1 c chopped red bell pepper
1/3 c diced andouille sausage or kielbasa
5 garlic cloves crushed
5 (8-ounce) bottles clam juice
1 (14.5-ounce) can diced tomatoes, undrained
1 1/2 c uncooked long grain rice
1 c frozen green peas
1 c lump crabmeat, shell pieces removed
1 c cooked, peeled, and deveined crawfish meat (about 6 ounces)
1/2 c sliced green onions
2 tablespoons minced fresh parsley
1/2 teaspoon salt
1 1/2 teaspoons chili powder
1/2 teaspoon cracked black pepper
1/2 pound medium shrimp, peeled, tails on
Heat the oil in a large ovenproof Dutch oven over medium heat. Add celery and the next
4 ingredients; sauté 5 minutes. Add clam juice and tomatoes; bring to a boil. Stir in
remaining ingredients. Cover and bake at 350 for 45 minutes. Fluff and stir with a fork.
Yield: 8 services (serving size: 1 1/2 cups).
CALORIES 304 (24% from fat); PROTEIN 19.7G; FAT 8G (SAT 1.8G, MONO 4.2G,
POLY 1.3G); CARB 37.8G; FIBER 2.9G; CHOL 97MG; IRON 4.4MG; SODIUM 724MG;
CALC 109MG
Page 454
Chili-Cheese Black Bean Enchiladas
Source: Cooking Light, Sept. 2003
HU: 8 per serving
Servings: 6 (2 enchiladas per serving)
Posted by: Emily(ejwyatt)
Cooking Light Notes: Cream cheese binds the filling and gives it a silky consistency.
Look for red enchilada sauce in the Mexican food section of your supermarket. If you're
unable to find soy crumbles, chop thawed veggie burgers to use in their place.
Cooking spray
1 (15-ounce) can black beans, rinsed and drained
1 (12-ounce) bag frozen soy crumbles, thawed (such as Morningstar Farms)
3/4 cup bottled salsa
1/3 cup (3 ounces) block-style fat-free cream cheese, softened
1 cup (4 ounces) shredded reduced-fat extrasharp cheddar cheese, divided
12 (6-inch) corn tortillas
1 (10-ounce) can enchilada sauce
Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add
onion, and sauté 4 minutes or until tender. Stir in cumin, oregano, chili powder, garlic,
beans, and soy crumbles, and cook 2 minutes, stirring mixture frequently.
Stir in salsa, and cook 1 minute. Remove from heat, and add cream cheese and 1/2 cup
cheddar cheese, stirring until cheese melts.
Warm tortillas according to package directions. Spread 1/3 cup enchilada sauce in
bottom of a 13 x 9-inch baking dish coated with cooking spray. Spoon about 1/3 cup
black bean mixture down center of each tortilla, and roll up. Arrange enchiladas, seam
sides down, crosswise in dish. Pour remaining enchilada sauce evenly over enchiladas,
and sprinkle with 1/2 cup cheddar. Bake at 350° for 20 minutes or until thoroughly
heated. Yield: 6 servings (serving size: 2 enchiladas)
CALORIES 386 (30% from fat); FAT 12.9g (satfat 4g, monofat 3.8g, polyfat 3.4g);
Page 455
Shrimp Lo Mein
CL: Jan/Feb 2004
Healthy Units (WW Points): 8.4
Servings: 4
Posted by Dibranchia
Date: 1/13/04
2 1/2 Tbsp soy sauce

8 oz large shrimp -- peeled, deveined, and coarsely chopped
8 oz noodles -- fresh lo mein noodles
1 1/2 tbsp peanut oil -- divided
3 cups sliced onion -- thinly vertically sliced
5 cups broccoli florets -- about 1 lb
2 cups red pepper -- cut into strips
1 tbsp minced garlic
1 tbsp minced ginger
3/4 c fat-free chicken broth, low sodium
1/4 tsp salt
1/4 c cashews -- coarsely chopped
Combine the soy sauce and shrimp, cover and refrigerate 30 minutes. Drain through a
sieve over a bowl, reserving soy sauce.
Prepare noodles according to package directions, omitting the salt and fat. Drain and
rinse; drain well. Toss noodles with 1 tsp oil. Set aside.
Heat 2 tsp peanut oil in a large nonstick skillet over medium-high heat. Add onion; stir
fry 3 minutes. Add broccoli and bell pepper; stir-fry 3 minutes. Add garlic and ginger,
cook 1 minutes, stirring constantly. Remove vegetable mixture from pan.
Heat 1 1/2 tsp peanut oil in pan. Add shrimp, and stir-fry 1 minutes. Add the reserved
soy sauce, broth, and salt and bring to a boil. Add noodles, vegetable mixture, and nuts,
and toss well to combine.
NOTES : Fresh lo mein noodles are available in Asian Markets - often in the freezer
case. If you can't find them there, substitute fresh fettuccine.
Yield: 4 servings (serving size: 2 1/4 cups) Nutritional info: Calories 408 (26% from fat);
fat 12 g (sat 2.1 g, mono 5 g, poly 3.5 g); Protein 26 g, carb 51.8 g, fiber 8.3g, chol 128
mg; Iron 5.2 mg, Sodium 941 mg; Calc 122 mg
MY NOTES:I changed it a little, just used 4 oz of noodles (feeding 2 here) but left the
shrimp and veggies the same. I also added some mushrooms and sauteed with Pam
instead of the oil.
Page 456
Vietnamese Beef-Noodle Bowl
CL: "Big Bowls", Cooking Light March 1999, p. 104
Healthy Units (WW Points): 5.4
Servings: 6
Posted by: Dibranchia
Date: 1/13/04
8 cups water
2 cans fat-free beef broth (14-1/2 ounce cans)
3 whole star anise -- optional
2 cinnamon sticks (3 inches)
1 piece fresh ginger (1-1/2 inch piece) -- peeled and sliced
4 ounces rice noodles or vermicelli -- uncooked
1 1/2 pounds sirloin steak -- boned and thinly
sliced
2 1/2 tablespoons minced shallot
2 tablespoons sake or rice vinegar
1 tablespoon minced ginger
2 cups bean sprouts
1 cup fresh basil leaves -- sliced
1/3 cup minced fresh cilantro
1/4 cup minced green onion
3 tablespoons fish sauce
1/2 teaspoon salt
1 teaspoon red chile -- thinly sliced,
optional
6 lime wedges – optional
Combine first 5 ingredients in a large Dutch oven; bring to a boil. Reduce heat; simmer
30 minutes. Strain broth; discard solids. Return broth to pan.
Place the rice noodles in a large bowl; cover with hot water. Let stand 15 minutes; drain.
Cook noodles in boiling water 1 minute or until tender; drain.
Combine beef, shallots, sake and minced ginger in a large zip-top plastic bag; seal and
marinate in refrigerator for 10 minutes. Add beef mixture to broth in pan; bring to a boil.
Reduce heat to medium; cook 3 minutes. Stir in bean sprouts and next 6 ingredients
(bean sprouts through black pepper); cook 1 minute Place the noodles into each of 6
large bowls; top with sliced chile and lime wedges, if desired.
Yield: 6 servings (Serving size = 1/2 cup noodles and 2 cups broth mixture)
Page 457
Vietnamese Beef-Noodle Bowl (Cont.)
According to recipe, one serving provides: 264 calories, (20% from fat), 6 g. fat (2.1 g.
saturated fat, 2.1 g. monounsaturated fat, 0.3 g. polyunsaturated fat), 31.1 g. protein,
20.8 g. cabohydrate, 1.2 g. fiber, 70 mg. cholesterol, 4 mg. iron, 967 mg. sodium, 35
mg. calcium.
NOTES : Marinating the beef for 4-24 hours ahead can save preparation time later and
add extra flavor, if desired. Whole star anise imparts a licorice-like aroma and flavor to
the broth, but the soup is very good without it.
From the article's sidebar: Because the noodles and broth in a big-bowl recipes are
prepared separately, you don't want to dump them together before serving. Instead,
combine them as you serve. It's easy:
1. After draining the cooked noodles, put some into the bottom of each bowl (we just
use our hands, but you can also use a fork or other utensil).
2. Then ladle the broth mixture over the noodles.
3. Mix in whatever noodle toppings you've prepared, and you're ready to eat.
If you have leftovers, you should continue to keep the noodles and the broth separate.
Storing them in the same container may seem expedient, but the noodles will expand
like sponges in the broth, and the flavor will be affected too. When you're ready to re-
serve, heat the noodles and broth separately in the microwave, then combine them as
you did originally.
By the way - while the spoon and chopsticks are the traditional implements for big-bowl
nosh, feel free to use a spoon and fork if that's easier.
Page 458
Frozen Strawberry Yogurt
Source: Healthy Cooking for Two or Just for You
HU: 2 per serving
Servings: 1
Posted by: Emily(ejwyatt)
Ingredients
1 cup unsweetened frozen strawberries
1/2 cup plain fat-free yogurt
2 packet Equal sweetener
Instructions
Add strawberries to blender with 1-2 packets of Equal Let sit 15-20 minutes. Add yogurt.
Blend until smooth, about 30 seconds.
Page 459
Ginger-Roasted Carrots
Source: WW Versatile Vegetarian
Healthy Units:1
Serves: 4
January 14, 2004
Roasted carrots are naturally sweet; ginger really plays up their depth of flavor
8 carrots, halved lengthwise (I used a bag of baby carrots)

2 tablespoons orange juice
1 tablespoon minced peeled gingerroot
1/2 teaspoon salt
1/2 teaspoon grated orange zest
Preheat oven to 350 degrees. In a 13 x 9" baking dish, combine the carrots, orange
juice, ginger, oil, salt and pepper. Bake, covered with foil, until tender, 25-30 minutes.
Sprinkle with the orange zest.
87 calories, 0 g fat, 4 g fiber.
Page 460
Peppery Beef and Vegetables with Pasta
Source: Better Homes & Gardens
Healthy Units: 6
Serves: 4
Posted by: Allison (alleycat)
01/14/04
Comments: This was nice and peppery!! I added more black and ground red pepper
than suggested. I hate mushrooms, so subbed zucchini instead. To boost fiber, I used
whole wheat spaghetti.
4 ounces spaghettini
1/2 cup water
3 tablespoons reduced-sodium soy sauce
Nonstick cooking spray
1 cup fresh or frozen pea pods, halved crosswise
1/2 cup chopped green or red sweet pepper
1 cup sliced fresh mushrooms
1 tablespoon cooking oil
3/4 pound lean boneless beef, cut into thin bite-size strips
1. Cook spaghettini according to package directions. Drain well and keep warm.
2. Meanwhile, for sauce, in a small bowl stir together water, soy sauce, cornstarch,
black pepper, and red pepper. Set aside.
3. Spray a cold wok or large skillet with nonstick spray. Heat over medium-high heat.
Add pea pods, green or red sweet pepper and garlic, stir-fry 1 minute. Add mushrooms;
stir-fry 1 to 2 minutes more or until vegetables are tender. Remove vegetables from
wok.
4. Add oil to wok. Stir-fry beef in hot oil for 3 to 4 minutes or until done. Push beef to
sides of wok. Stir sauce and pour into the center of wok. Cook and stir until thickened
and bubbly. Return vegetables to wok; cook and stir all ingredients 1 minute. Toss with
spaghettini.
Makes 4 servings. Nutritional facts per serving
calories: 304 , total fat: 10g , saturated fat: 3g , cholesterol: 34mg , sodium: 482mg ,
carbohydrate: 28g , fiber: 2g , protein: 25g , vitamin C: 47% , calcium: 3% , iron: 16% ,
starch: 1.5diabetic exchange , vegetables: 1diabetic exchange , lean meat: 2.5diabetic
exchange , fat: .5diabetic exchange
Page 461
Cajun Sausage and Rice Skillet
Source: CL Jan/Feb 2004

HU: 7 according to WW slider for 1 ¼ cups
Servings: 6
Posted by: Cechia (Alicia)
1/15/04
Comments: I used Healthy Choice Smoked Sausage in this so it lowered the point to
probably around 5 I would think

1 cup presliced mushrooms
1 cup chopped onion
1 tablespoon salt-free Cajun seasoning
8 ounces andouille sausage, sliced
2 (3 ½ ounce) bags boil-in-bag long-grain rice
4 cups fat-free low sodium chicken broth
1 (15-ounce) can kidney beans, drained
½ teaspoon salt
1. Heat oil in a large nonstick skillet, over med-high heat. Add mushrooms, onion, Cajun
seasoning and sausage; saute 5 min. Remove rice from bags, add to pan. Stir in broth
and beans. Bring mixture to a boil; cover, reduce heat and simmer 10 min or until rice is
tender. Stir in salt.
Calories: 383 Fat: 8.9g Protein 16g Carb: 58.1g Fiber 6.1g Chol: 27mg Iron: 2.9mg
Sodium: 955mg; Calc: 54mg
Page 462
Pineapple-Coconut-Banana Upside-Down Cake
Source: CL Jan/Feb 2004

HU: 7 according to WW slider
Yields: 10 servings
Posted by: Cechia (Alicia)
1/15/04
Comments: Very rich tasting, I did not use all the coconut called for and you could
probably omit it all together for even lower points.
¾ cup packed brown sugar
1 (15 ½ ounce) can pineapple slice in juice,drained
1 cup flaked sweetened coconut
½ cup sugar
½ teaspoon baking soda
½ teaspoon ground cinnamon
¼ teaspoon salt
½ cup mashed ripe banana (about 1 banana)
2 tablespoons vegetable oil
1 large egg
1. Preheat oven to 375
2. Melt butter in a 9-inch cast-iron skillet; sprinkle evenly with brown sugar. Drain
pineapple slices over a bowl reserving ½ cup juice. Place 1 pineapple ring in center of
skillet. Cut remaining pineapple rings in half and arrange around center ring. Sprinkle
evenly with coconut. Set aside.
3. Lightly spoon flour into a dry measuring cup and level with a knife. Combine flour and
next 5 ingredients in a large bowl. Combine reserved juice, banana, oil and egg, stirring
with a wisk. Add pineapple juice mixture to flour mixture, stirring until combined. Pour
mixture over coconut. Bake at 375 for 30 min or until a wooden pick inserted in center
comes out clean. Invert onto a wire rack. Serve warm or at room temp.
Calories: 301, Fat: 9g, Protein: 2.5g, Carb: 54,8g, Fiber: 1.4g, Chol: 27mg; Iron: 1.4mg;
Sodium: 231mg; Calc: 55mg
Page 463
Title: Sloppy Joes w/veggies
Source: CL website
HU: 6 as written
Servings: 6
Posted by: littlechi92
Date: Jan 14, 2004
Notes: This was tasty and easily adaptable. I used all ground turkey and no bell pepper
since I did not have any on hand. Added a bit more ketchup and Worcestershire sauce
than what was called for.
Ingredients:
2 cups chopped mushrooms
1 cup chopped onion
6 ounces ground turkey breast
6 ounces ground round
1/4 cup ketchup
1 tablespoon Worcestershire sauce
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper
6 (1 1/2-ounce) whole-wheat hamburger buns, toasted
Instructions:
Heat oil in a large skillet over medium-high heat. Add mushrooms and next 7 ingredients
(mushrooms through ground round); sauté 5 minutes until meat is browned, stirring to
crumble. Stir in ketchup and next 6 ingredients (ketchup through tomato sauce); bring to
a boil. Cover, reduce heat, and simmer 20 minutes, stirring occasionally. Serve on
toasted hamburger buns.
Yield: 6 servings (serving size: 1 bun and 3/4 cup meat mixture)
Nutrition:
CALORIES 266 (30% from fat); FAT 9g (satfat 3g, monofat 3.7g, polyfat 1.1g);
Page 464
CHOPPED VEGETABLE SALAD WITH GARLIC DRESSING.
"Cooking Light" May 2003 Annual Cookbook
H.U.=1 per serving (about 1 cup)
Servings=6
Posted by: Sheila
January 16, 2004
Notes: I think it would be good with feta cheese in it, but I was at the end of my points
for the day and did not add any.
2 cups chopped English cucumber

1 cup chopped red bell pepper
1 cup chopped yellow bell pepper
1 cup chopped plum tomato
1 Tablespoon fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon Dijon mustard
6 red leaf lettuce leaves (optional)
1. Combine first 5 ingredients in a large bowl. Combine the lemon juice and the next 5
incredients in a small bowl; mix well with a whisk. Pour dressing over the vegetables;
toss gently to cook.
2. If desired, serve on the lettuce leaves. Yield: 6 servings, about a cup.
Calories: 39 (25% from fat; Fat 1.1g (sat 0.2g, mono 0.6g, poly 0.2g) Protein 7.2g; Fiber
1.8g; Chol 0 mg; Iron 0.5mg; Sodium 208 mg; Calc 16 mg.
Page 465
Red Chicken Chili
From Cooking Light
HU: 5
Posted by: Cindy N
date: 01/16/04
Cooking Light, SEPTEMBER 1999
and the Soup and Stew CL book
A big dose of chili powder makes this dish spicy--and the chicken red.

1/4 cup chili powder
1 1/2 teaspoons ground cumin
3/4 teaspoon salt
3 cups Chicken Stock
1 (15-ounce) can black beans, drained
1 (14.5-ounce) can whole tomatoes, undrained and chopped
3 cups diced cooked chicken
1/2 cup (2 ounces) shredded reduced-fat extra-sharp cheddar cheese
1/2 cup low-fat sour cream
Heat oil in a large Dutch oven over medium-high heat. Add onion; saute 5 minutes. Add
chili powder and next 4 ingredients (powder through garlic); saute 30 seconds. Add
Chicken Stock, beans, and tomatoes; bring to a boil. Reduce heat to medium-low;
simmer 30 minutes. Stir in chicken; simmer 15 minutes. Serve with cheese and sour
cream.
Yield: 8 servings (serving size: 1 cup chili, 1 tablespoon cheese, and 1 tablespoon sour
cream)

150mg
Page 466
Mucho-Mocha Brownies
from Fitness mag 9/2003
HU:2
posted by Dawn F
date 1/16/2004
For a special desert, top these brownies with a scoop of low fat coffee flavored frozen
yogurt and sprinkle with a teaspoon of instant coffee. Lining the baking pan with foil
eliminates sticking and making cleanup a breeze.
2/3 c unsweetened dutch-processed cocoa powder

1/3 c all purpose flour
1/2 tsp baking powder
1/3 c canola oil
1/2 c packed dark brown sugar
1/2 c granulated sugar
4 large egg whites
1 heaping TBS instant espresso powder
1 TBS hot water
1 TBS coffee-flavored liqueur ( I used Kahula)
1 tsp vanilla extrat
Heat oven to 350 degrees. In a small bowl whisk together cocoa powder,flour & baking
powder. IN a medium bowl stir together canola oil & sugars until well blended. In a small
bowl lightly whisk egg whites until foamy. In a small cup dissolve espresso powder in 1
TBS hot water. Stir coffee, coffee liqueur and vanilla into sugar mixture. Add egg mixture
to sugar mixture. Gradually stir into cocoa mixture until well blended. pour batter into an
8 inch square baking pan lined with non stick foil. Bake 25 minutes or until a skewer
inserted in the center of the pan comes out clean. Cool completely in pan on a wire
rack. remove brownies from pan and cut into 16 squares.
113 cal, 2 g protein, 17 g carbohydrate, 5 g fat, 1 g fiber
Page 467
Mediterranean Tuna Cakes with Citrus Mayonnaise
Yield: 2 (serving size - 2 cakes and 2 tbls sauce)
Posted by: alk158
Posted on: January 16th 2004
NOTE: Used high grade canned tuna, washed it out in the sink to get the smell out.
Didn't smell the next day. WONDERFUL cold! I just dipped my fork in the sauce before I
got a piece of the cake to save some calories :) Just need a little...it goes along way :)
Mayonnaise:
2 tablespoons fat-free mayonnaise
1 tablespoon fat-free milk
1/2 teaspoon grated lime rind
Tuna cakes:
3/4 pound tuna steaks, finely chopped
3/4 cup finely chopped red bell pepper
1 tablespoon chopped fresh or 1 teaspoon dried mint
1 tablespoon chopped fresh cilantro
1 tablespoon dry breadcrumbs
1 tablespoon finely chopped onion
1 tablespoon fat-free mayonnaise
1 teaspoon lemon juice
1/8 teaspoon salt
2 tablespoons dry breadcrumbs
To prepare mayonnaise, combine first 5 ingredients in a small bowl. Cover and chill.
To prepare tuna cakes, combine tuna and next 8 ingredients (tuna through salt) in a
bowl; stir until well-blended. Divide tuna mixture into 4 equal portions; shape each into a
1/2-inch-thick patty. Dredge patties in 2 tablespoons breadcrumbs.
Heat oil in a nonstick skillet coated with cooking spray over medium-high heat until hot.
Add patties, and cook 3 minutes on each side or un-til browned. Serve with
mayonnaise. Yield: 2 servings (serving size: 2 tuna cakes and 2 tablespoons
mayonnaise)
NUTRITION PER SERVING: CALORIES 345 (31% from fat); FAT 11.7g (sat 2.6g,
mono 4.2g, poly 3.3g); PROTEIN 41.8g; CARB 16.2g; FIBER 1.3g; CHOL 65mg; IRON
3.3mg; SODIUM 582mg; CALC 41mg
Page 468
Cinnamon Scones
HU: 3.5
Servings: 12
Posted by: Aerobicmama
January 16, 2004
Notes: These are basically a version of the Cran-Oat Scones. My daughter loved them.
Ingredients:
1/2 cup oatmeal
1/4 cup Splenda
1/2 tsp. cinnamon
1/4 cup sugar
1/4 teaspoon salt
8 Tablespoons light butter, cut in pieces
7/8 cup lowfat buttermilk
1 Tablespoon turbinado sugar
1/2 cup cinnamon chips
Directions:
1. Preheat the oven to 375°F.
2. In a bowl, combine all the dry ingredients. Using a pastry blender, cut the cold butter
into the dry ingredients until the dough is crumbly. Fold in the cinnamon chips. Add the
buttermilk and stir lightly until the dough comes together to form a ball. Don't overwork
the dough.
3. On a lightly floured surface, pat the dough into a large circle about 2 inches thick. Cut
the dough into wedges and sprinkle the tops with turbinado sugar.
4. With a spatula, transfer the wedges to a baking sheet lined with parchment and bake
for 22 minutes, or until the edges are lightly browned.
Cool on a wire rack. (Or drop by 1/4 cupfuls onto baking sheet instead.)
Page 469
Portuguese Chicken
Source: Rachael Ray
HU: 6.8 (with my changes)
Servings: 5
Posted by DebMj1
January 17, 2004
Notes: The original recipe was made to serve 4 people. Way too much food! I'll post it
as 5 servings, but it could easily make 6 servings at 5.5 HU per serving. I suggest
cutting the amount of chorizo in half; it overpowered the rest of the flavors and just
wasn't necessary. I would also suggest cutting all of the food a bit smaller than she does
so that it really does get done in the allotted cooking time; it also makes it easier to eat.
HU's are figured without the bread.
4 all-purpose potatoes, peeled and cut into quarters (I used 1 pound)

4 carrots, peeled and cut into large pieces on a diagonal
3 ribs celery, cut into large pieces on an angle
1 large onion, cut into large chunks
2 teaspoons sugar
1 teaspoon salt
1 tablespoon extra-virgin olive oil (I used a teaspoon for mouth feel, but you could omit
it)
2 cups chicken broth
3/4 pound chorizo, cut into 1 1/2 inch slices on an angle (I used 6 ounces of turkey
chorizo)
4 pieces poached cooked chicken, sliced on an angle into 1-inch strips (1 pound)
1 cup tomato sauce
1/4 cup chopped flat-leaf parsley
Crusty Portuguese bread or other chewy, farm bread, for passing at the table
Place potatoes, carrots, celery and onion in a pot. Pour in wine, add sugar, salt, and oil.
Add 2 cups of chicken broth. Cover pot and bring to a boil. Reduce heat and simmer 15
minutes.
While vegetables cook, brown chorizo in a small nonstick skillet over medium high heat.
Remove the cover from the vegetables and add chorizo to the vegetables. Stir in tomato
sauce. Set cooked chicken into the pot and heat through, 5 minutes. Adjust seasoning.
Ladle Portuguese Chicken into shallow bowls and garnish with parsley. Serve with
crusty bread for dipping.
Page 470
Ham and Cheese Scones
Healthy Units: 5
January 18, 2004
Comments: Made for a nice breakfast with a glass of milk.

1 tablespoon baking powder
2 teaspoons sugar
1/4 teaspoon salt
3 tablespoons butter, light -- cut into small pieces
3/4 cup 2% sharp cheddar cheese
3/4 cup ham -- finely chopped
3/4 cup buttermilk
2 large egg whites
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking
powder, sugar, salt, and pepper in a large bowl; cut in butter with a pastry blender or 2
knives until mixture resembles coarse meal. Stir in cheese and ham. Combine
buttermilk and egg whites, stirring with a whisk. Add to flour mixture, stirring just until
moist.
Turn dough out onto a lightly floured surface; knead lightly 4 to 5 times with floured
hands. Pat dough into an 8-inch circle on a baking sheet coated with cooking spray. Cut
dough into 8 wedges, cutting into but not through dough. Bake at 400° for 20 minutes or
until lightly browned.
Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 0 Non-Fat Milk; 0 Fat; 0 Other
Carbohydrates.
Page 471
Southern Shrimp and Grits
Source: Cooking Light, Jan/Feb. 2004
Healthy Units: 9
Servings: 6
Date 01/18/04
CL Note: This shellfish specialty of the Carolina low country, sometimes called
"breakfast shrimp," tastes great anytime. Start with frozen bell pepper and onion, as well
as prepeeled and deveined shrimp, to minimize prep time. (I used fresh bell pepper and
onion. I had to peel my shrimp, but they were already deveined.)

1/2 teaspoon hot sauce (such as Tabasco); I used 1 teaspoon and could have used
more.
1 1/2 pounds peeled and deveined large shrimp
2 bacon slices, chopped
1 cup frozen chopped onion
1/4 cup frozen chopped green bell pepper
1 1/2 teaspoons bottled minced garlic
1 cup fat-free, less-sodium chicken broth
1/2 cup chopped green onions, divided
5 cups water
1 1/2 cups uncooked quick-cooking grits
1 tablespoon butter
1 teaspoon salt
3/4 cup (3 ounces) shredded sharp cheddar cheese
Combine first 3 ingredients; set aside.

Cook bacon in a large nonstick skillet over medium heat until crisp. Add onion, bell
pepper, and garlic to drippings in pan; cook 5 minutes or until tender, stirring
occasionally. Stir in shrimp mixture, broth, and 1/4 cup green onions; cook 5 minutes or
until shrimp are done, stirring frequently.
Bring water to a boil in a medium saucepan; gradually add grits, stirring constantly.
Reduce heat to low; simmer, covered, for 5 minutes or until thick, stirring occasionally.
Stir in butter and salt. Serve shrimp mixture over grits; sprinkle with cheese and
remaining green onions.
Yield: 6 servings (serving size: 2/3 cup shrimp mixture, 2/3 cup grits, 2 tablespoons
cheese, and 2 teaspoons green onions)
Page 472
Cinnamon-Bun Bread
Source: Cooking Light January 1999
Healthy Units: 4
Serves: 12
January 19, 2004
Comments: I cut each loaf into 6 pieces before placing it in the loaf pan, rather than 3,
as the 6 fit better in the pan.
Bread:
1/4 cup granulated sugar, divided
1 2/3 cups warm fat-free milk (100° to 110°)
1/4 cup butter or stick margarine, melted
2 large egg yolks
5 cups all-purpose flour, divided
2 teaspoons salt
Cooking spray
1/2 cup apricot preserves, melted
Glaze:
1 tablespoon butter or stick margarine, softened
1 cup sifted powdered sugar
1 tablespoon fat-free milk
To prepare bread, dissolve yeast and 1 tablespoon granulated sugar in warm milk in a
large bowl; let stand 5 minutes. Stir in 1/4 cup butter, vanilla, and egg yolks. Lightly
spoon flour into dry measuring cups, and level with a knife. Add 4 1/2 cups flour, 3
tablespoons granulated sugar, and salt to yeast mixture; stir to form a soft dough. Turn
dough out onto a floured surface. Knead until smooth and elastic (about 10 minutes);
add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to
hands (dough will feel tacky).
let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. Punch
dough down, and let rest 5 minutes. Divide in half. Working with one portion at a time
(cover the remaining dough to keep from drying), roll each portion into a 14 x 7-inch
rectangle on a floured surface. Combine the brown sugar and cinnamon. Sprinkle each
dough portion with half of brown sugar mixture, leaving a 1/2-inch border. Roll up each
dough rectangle tightly, starting with a short edge, pressing firmly to eliminate air
Page 473
pockets, and pinch seams and ends to seal. Cut each dough roll crosswise into 3
pieces. Place 3 pieces, cut sides up, into each of 2 (8 x 4-inch) loaf pans coated with
cooking spray. Cover and let rise 30 minutes or until doubled in size.
Preheat oven to 350°. Uncover dough, and bake at 350° for 35 minutes or until loaves
are browned on bottoms and sound hollow when tapped. Cool in pans 10 minutes on a
wire rack, and remove from pans. Brush tops of loaves with melted preserves. Cool
loaves on rack.
To prepare the glaze, beat 1 tablespoon butter at low speed of a mixer until creamy. Add
remaining ingredients, beating just until blended. Spread over tops of loaves.
Yield: 2 loaves, 12 servings per loaf (serving size: 1 slice)

38mg;
Page 474
HOT CRAB DIP
Source: Cooking Light Community Board

Healthy Units: 1
Serves: 12 (2T per serving)
January 19, 2004
1/2 cup nonfat cottage cheese, pressed through cheescloth with a spoon to remove as
much moisture as possible
4 oz reduced-fat cream cheese
2 small cloves, garlic, minced
1/4 tsp Worcestershire sauce
1/4 tsp Old Bay Seasoning
1/4 tsp cayenne pepper
1/4 tsp freshly ground black pepper
1/2 lb fresh or frozen and thawed crabmeat, well-drained and patted dry
1 Tbl fresh lemon juice
Place pressed cottage cheese and cream cheese in a food processor and blend until
smooth. Transfer to a medium-sized saucepan and add garlic, Worcestershire sauce,
Old Bay Seasoning, cayenne and black pepper. Heat over low heat for 2 to 3 minutes,
stirring frequently until warm. Add crab and lemon juice; stir well. Heat for 30 to 40
seconds until warm. Remove from heat and serve immediately with French bread.
Makes about 1 1/2 cups
22 CALORIES PER TABLESPOON; 3 G PROTEIN, 1 G FAT, 1 G CARBOHYDRATE;

29 MG SODIUM; 7 MG CHOLESTEROL
Page 475
Blueberry Angel Food Cake
Healthy Units: 8 servings = 6, 10 servings = 5, 12 servings = 4
Yield: 8 servings
January 19, 2004
Cooling it upside-down is important otherwise the blueberries will sink to the bottom
while cooling. I discovered after the fact that I didn't have any powdered sugar, so I left
off the glaze; that brought it down to 5 points. They were very "healthy-sized" slices.
Cake:
1 1/2 cups sugar, divided
1 cup sifted cake flour
12 large egg whites (about 1 1/2 cups)
1 1/4 teaspoons cream of tartar
1/2 teaspoon salt
1 1/2 cups fresh or frozen blueberries
2 tablespoons sifted cake flour
1 tablespoon grated lemon rind
Glaze:
1 cup powdered sugar

Sift together 1/2 cup sugar and 1 cup flour.
In a large bowl, beat egg whites with a mixer at high speed until foamy. Add cream of
tartar and salt; beat until soft peaks form. Add 1 cup sugar, 2 tablespoons at a time,
beating until stiff peaks form.
Sift flour mixture over egg white mixture, 1/4 cup at a time; fold in. Fold in vanilla and
blueberries.
Combine 2 tablespoons flour and lemon rind; toss to coat. Sprinkle over egg white
mixture; fold in.
Spoon the batter into an ungreased 10-inch tube pan, spreading evenly. Break air
pockets by cutting through batter with a knife. Bake at 375° for 40 minutes or until cake
springs back when lightly touched. Invert pan; cool completely. Loosen the cake from
sides of pan using a narrow metal spatula. Invert cake onto plate.
Page 476
To prepare the glaze, combine powdered sugar and lemon juice in a small bowl; stir well
with a whisk. Drizzle over cooled cake.
PROTEIN 6.6g; CARBOHYDRATE 68.2g; FIBER 1g; CHOLESTEROL 0.0mg; IRON
Page 477
Traditional Spanish Paella
Source: CL.com
Healthy Units: 11
Servings: 8 Generous
January 19, 2004
Note: Don't let the 11 HUs scare you off!There is lots of ways to shave them in this
recipe. I used shrimp, clams and chicken andouille sausage, or you could use a mild
fish such as halibut or flounder.
Herb Blend:
1 cup chopped fresh parsley
2 large garlic cloves, minced
Paella:
1 cup water
1 teaspoon saffron threads
8 unpeeled jumbo shrimp (about 1/2 pound)
4 skinned, boned chicken thighs, cut in half
2 links Spanish chorizo sausage (about 6 1/2 ounces) or turkey kielbasa, cut into 1/2-
inch-thick slices
1 (4-ounce) slice prosciutto or 33%-less-sodium ham, cut into 1-inch pieces
2 cups finely chopped onion
1 cup finely chopped red bell pepper
1 cup canned diced tomatoes, undrained
1 teaspoon sweet paprika
3 large garlic cloves, minced
3 cups uncooked Arborio rice or other short-grain rice
1 cup frozen green peas
8 mussels, scrubbed and debearded
Lemon wedges (optional)
To prepare the herb blend, combine the first 4 ingredients, and set aside.
To prepare paella, combine water, saffron, and broth in a large saucepan. Bring to a
simmer (do not boil). Keep warm over low heat. Peel and devein shrimp, leaving tails
intact; set aside.
Page 478
Heat 1 tablespoon oil in a large paella pan or large skillet over medium-high heat. Add
chicken; saute 2 minutes on each side. Remove from pan. Add sausage and prosciutto;
saute 2 minutes. Remove from pan. Add shrimp, and saute 2 minutes. Remove from
pan. Reduce heat to medium-low. Add onion and bell pepper; saute 15 minutes, stirring
occasionally. Add tomatoes, paprika, and 3 garlic cloves; cook 5 minutes. Add rice; cook
1 minute, stirring constantly. Stir in herb blend, broth mixture, chicken, sausage mixture,
and peas. Bring to a low boil; cook 10 minutes, stirring frequently. Add mussels to pan,
nestling them into rice mixture. Cook 5 minutes or until shells open; discard any
unopened shells. Arrange shrimp, heads down, in rice mixture, and cook 5 minutes or
until shrimp are done. Sprinkle with 1/4 cup lemon juice. Remove from heat; cover with
a towel, and let stand 10 minutes. Serve with lemon wedges, if desired.
Yield: 8 servings (serving size: 1 1/2 cups paella, 1 shrimp, and 1 mussel)

CALORIES 521 (23% from fat); FAT 13.3g (sat 3.7g, mono 6.8g, poly 2g); PROTEIN
25.5g; CARB 72.1g; FIBER 3.6g; CHOL 80mg; IRON 6mg; SODIUM 871mg; CALC
60mg;
Page 479
Braised Kale with Bacon and Cider
Source : Cooking Light Jan/Feb 2004
Healthy Units : 1
Yield : 6 servings (2/3 cup)
Posted by : Sandra49
Posted on : Jan 19,2004
Comments: This was easy and very delicious, the whole family loved it, DD and DIL
both wanted the recipe. Excellent side dish with a pork roast.
Ingredients:
2 bacon slices
1 ¼ thinly sliced onion
1 (1 lb) bag chopped kale
1/3 cup apple cider
1 Tab apple cider vinegar
1 ½ cups diced granny smith apple
½ teas. Salt
¼ teas. Freshly ground black pepper
Place a dutch oven over med. heat. Add bacon, cook 5 minutes or until crisp. Stirring
occasionally.
Remove bacon from pan, reserving 1 teas drippings in pan. Crumble bacon and set
aside.
Increase heat to med high . Add onion to pan, cook 5 minutes or until tender, stirring
occasionally.
Add kale and cook 5 minutes or until wilted, stirring frequently. Add cider and vinegar,
cover and cook 10 minutes, stirring occasionally.
Add apple, salt, and pepper, cook 5 minutes or until apple is tender. Stirring
occasionally.
Sprinkle with bacon and serve.
Nutritional info:
Calories 75 Fat 2.3g Protein 2.5g Carb 12.7g Fiber 2.1g CHOL 3mg Iron 1mg Sodium
255mg Calc 71mg
Page 480
Roasted Poblano and Corn Chowder
Source: Donna Adapted from CL recipe
Healthy Units: 2 per cup without cheese, 4 per cup with cheese
Serving Size : 11 Yield 11 cups
Comments: Originally had jalapeno peppers but CL reviews stated too HOT. Also original had
fresh corn, yellow tomatoes, etc. all which are hard to find in the winter. Poblanos have a milder,
smokier flavor and work well in this recipe. If you wish to lower points this is good without the
cheese but much better with the cheese.
2 medium poblano pepper, split in half length-wise

3 cups potatoes -- cubed
butter cooking spray
1 cup onion -- chopped
2/3 cup orange bell pepper -- chopped
3 tablespoons celery -- chopped
2 2/3 cups canned sweet corn Green Giant yellow & white – drained (2-11ounce cans of super
sweet Green Giant yellow and white corn)
2 cups milk, skim
1 cup half-and-half, fat free
1 can chicken broth, ff Kroger
2 cups tomatoes -- chopped and seeded (about 1 pound)
3/4 teaspoon salt
1/4 teaspoon white pepper
2 tablespoons cilantro -- chopped
1/2 teaspoon molly McButter®
dash of powdered ancho chile
1/8 teaspoon taco seasoning mix
2 Tablespoons chopped fresh cilantro
11 ounces shredded 2% sharp cheddar cheese
Directions: Place poblano peppers on a foil-lined baking sheet; broil 10 minutes or until
blackened, turning if needed to expose skin side. Place in a zip-top plastic bag; seal. Let stand
15 minutes. Peel peppers; cut in half lengthwise, discarding seeds and membranes. Finely chop
poblano peppers; set aside.
Place potato in a medium saucepan, and cover with water; bring to a boil. Reduce heat, and
simmer 15 minutes or until tender. Drain. Remove 1/3 of potatoes and partially mash 1/3 of
potatoes with a potato masher. Return mashed portion to potatoes left in chunks.
Melt butter in a Dutch oven over medium heat. Add onion, bell pepper, and celery; cook 10
minutes, stirring frequently. Add poblano peppers, potato, corn, milk, half and half, tomato, salt,
and white pepper; cook until thickened (about 30 minutes), stirring occasionally. Ladle soup into
bowls, and sprinkle with cilantro and cheese
Page 481
Tuna Noodle Casserole
Source: Cooking Light Jan/Feb, 1998
HUs: 8
Servings: 4
Date: 01/19/04
Notes: Next time I make this I will add mushrooms and celery. It was delicious as is, but
I think those will make it even better.
1 Tbsp stick margarine or butter (I used light butter)

¾ C diced onion
1 C 2% reduced-fat milk (I used skim)
1 (10 ½ oz can condensed reduced-fat cream of mushroom soup, undiluted
3 C hot cooked egg noodles (about 6 oz uncooked)
1 ¼ C frozen peas, thawed
1 Tbsp lemon juice
¼ tsp salt
¼ tsp pepper
2 (6-oz) cans low-sodium tuna in water, drained and flaked
1 (2-oz) jar diced pimento, drained
1/3 C fresh bread crumbs (I used dry)
2 Tbsp grated parmesan cheese
Melt margarine in a saucepan over medium-high heat. Add onion and sauté 3 minutes.
Add milk and soup. Cook 3 minutes; stir constantly with a whisk. Combine soup mixture,
noodles and next 6 ingredients (noodles through pimento) in a 2-quart casserole.
Combine bread crumbs and cheese. Sprinkle on top. Bake at 450 for 15 minutes or until
bubbly. Yield: 4 servings (serving size: 1 ¼ C)
144mg
Page 482
Orange-Ginger Chicken Lo Mein
Source: Cooking Light Jan/Feb, 1997
HUs: 6.5
Servings: 6
Date: 01/19/04
1/2 cup low-salt chicken broth

1/4 cup thawed orange juice concentrate, undiluted
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
6 cups water
1 (8-ounce) package Chinese-style noodles
1 (16-ounce) package fresh stir-fry vegetables (not frozen)
3/4 pound skinned, boned chicken breasts, cut into strips
1 cup diagonally sliced green onions
1/4 cup chopped unsalted, dry-roasted peanuts
Combine first 9 ingredients in a small bowl; stir well with a whisk. Set aside.
Bring water to a boil in a large saucepan. Add noodles; cook 3 minutes. Drain and set
aside.
Heat oil in a large nonstick skillet or wok over medium-high heat. Add vegetables; stir-fry
2 minutes. Add chicken and green onions; stir-fry 3 minutes or until chicken is done. Add
broth mixture; cook 1 minute or until thick, stirring constantly.
Combine chicken mixture and noodles in a large bowl, and toss well. Spoon onto plates,
and sprinkle with peanuts.
Yield: 6 servings (serving size: 1 1/3 cups chicken mixture and 2 teaspoons peanuts)
Page 483
Mostaccioli-Spinach Bake
Source: CL.com
Healthy Units: 8
January 21, 2004
8 ounces uncooked mostaccioli (3 cups uncooked tubular-shaped pasta)

2 tablespoons reduced-calorie stick margarine, divided
1 cup vertically sliced onion
2 teaspoons bottled minced garlic
2 1/2 cups skim milk
1 1/4 cups (5 ounces) preshredded Parmesan cheese, divided
1 1/2 teaspoons dried Italian seasoning
1/2 teaspoon pepper
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano
1 (10-ounce) package frozen chopped spinach, thawed and drained
Cooking spray
2 tablespoons (1/2 ounce) preshredded Parmesan cheese
Parsley sprigs (optional)

Cook pasta according to package directions, omitting salt and fat. Drain; set aside.
Melt 1 tablespoon margarine in a medium heavy saucepan over medium-high heat. Add
onion and garlic; sauté 5 minutes or until tender. Add flour; cook 30 seconds, stirring
constantly. Gradually add milk; cook 4 minutes or until bubbly. Remove from heat. Stir in
1/4 cup cheese, Italian seasoning, and pepper; remove from heat.
Combine pasta, cheese sauce, 1 cup cheese, tomatoes, and spinach in a large bowl;
stir well. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray.
Combine breadcrumbs, 2 tablespoons cheese, and remaining 1 tablespoon margarine;

sprinkle over pasta mixture. Bake at 350° for 30 minutes or until thoroughly heated.
Garnish with parsley, if desired.
Page 484
Baked Eggplant with Mushroom-Tomato Sauce
Servings: 4
Posted by kjpnerk
Jan 20, 2004
Notes: This recipe tastes fantastic, just like lasagna (my husband loved it, and he
doesn't really like eggplant). I like "saucy" food, so I used fat-free spaghetti sauce (about
1 1/2 cups) in place of the tomato sauce. Enjoy!
Ingredients:
1 peeled eggplant, cut into 1/4-inch-thick slices (about 1 1/4 pounds)
Cooking spray
1 cup chopped onion
1/2 teaspoon dried Italian seasoning
1/4 teaspoon salt
2 garlic cloves, chopped
1 (8-ounce) package presliced mushrooms
1 (8-ounce) can no-salt-added tomato sauce, divided
2/3 cup (about 3 ounces) shredded part-skim mozzarella cheese, divided
1/4 cup (1 ounce) grated fresh Parmesan cheese
Preheat broiler.
Arrange the eggplant slices on a baking sheet coated with cooking spray; broil 3
minutes on each side or until lightly browned.
Heat a large nonstick skillet coated with cooking spray over medium heat; add onion
and next 4 ingredients (onion through mushrooms). Cover and cook 7 minutes or until
tender, stirring mixture occasionally. Increase heat to medium-high; uncover and cook
for 2 minutes or until liquid evaporates.
Spread half of mushroom mixture in bottom of a 1 1/2-quart round baking dish coated
with cooking spray. Arrange half of eggplant slices over mushroom mixture; sprinkle with
1/8 teaspoon pepper. Top with 1/2 cup tomato sauce and 1/3 cup mozzarella. Spread
remaining mushroom mixture over mozzarella; top with remaining eggplant slices.
Sprinkle with 1/8 teaspoon pepper; top with remaining tomato sauce. Cover and bake at
375° for 1 hour. Sprinkle with 1/3 cup mozzarella and Parmesan. Bake, uncovered, 5
minutes or until cheese melts. Let stand 10 minutes.
Page 485
Mahimahi with Balsamic-Wine Sauce
HU: 4
Servings: 4
Posted by DebMj1
January 21, 2004
CL Notes: Serve with couscous or orzo.

Notes: This is a super simple recipe and very easy to reduce to one or two servings. I
went to two fishmongers and neither had mahimahi, so I substituted hake. I would
suggest cooking these over medium heat for a longer time. I prepared it as suggested
and needed to finish the fish in the microwave as it didn't cook through all the way in the
time allotted. It was still great.
4 (6-ounce) mahimahi fillets

1/4 teaspoon salt
1/4 cup finely chopped red onion
1 tablespoon capers
1 tablespoon chopped fresh parsley
Sprinkle the fish with salt and pepper. Heat olive oil in a large nonstick skillet over
medium-high heat. Add fish and onion; cook for 3 minutes. Turn fish over. Stir in wine,
vinegar, and capers; cook 3 minutes. Remove fish from pan. Cook wine mixture an
additional 3 minutes or until reduced to 1/2 cup. Serve sauce with fish; sprinkle with
parsley.
Yield: 4 servings (serving size: 1 fillet and 2 tablespoons sauce)

39mg;
Page 486
Chicken Á La King
Healthy Units: 8
Yield: 4 servings
January 21, 2004
Comments: This was very good, very creamy and was done in 1/2 hour. The recipe for
Chicken Stock is already in the comp. I didn't have lowfat cream cheese so I used 1 tbl
of regular instead. I think this would also be good over mashed potatoes or egg
noodles.
1 teaspoon butter or stick margarine

3 cups sliced mushrooms (about 8 ounces)
1/2 cup finely chopped green bell pepper
1/4 cup minced green onions
1 cup 2% reduced-fat milk
1 cup Chicken Stock
3 tablespoons dry sherry
2 tablespoons (1 ounce) 1/3-less-fat cream cheese
2 cups chopped cooked chicken
1/2 cup chopped bottled roasted red bell peppers
1/2 teaspoon salt
8 (1-ounce) slices white bread, each toasted and sliced in half diagonally
Melt butter in a large nonstick skillet over medium-high heat. Add the mushrooms; saute
3 minutes. Add green bell pepper and onions, and saute 2 minutes. Lightly spoon flour
into a dry measuring cup; level with a knife. Stir flour into mushroom mixture; cook 1
minute, stirring constantly.
Combine milk, Chicken Stock, and sherry. Gradually add milk mixture to pan, stirring
with a whisk until blended. Bring to a boil over medium heat; cook 3 minutes or until
thick, stirring constantly. Add cream cheese, stirring until smooth.
Stir in chicken, red bell peppers, salt, and nutmeg; cook 1 minute. Remove from heat.
Arrange 4 toast pieces on each of 4 plates; spoon 1 cup chicken mixture over toast.
Sprinkle evenly with parsley.
Page 487
Caribbean Chicken with Black Beans, Sweet Potato & Lime
Source: Eating Well - Winter 2004
Healthy Units: 5
Serves: 4
January 21, 2004
Comments: I used McCormick's Jamaican Jerk Seasoning, which is excellent. I

garnished it with yogurt and scallions.
2 tsp. canola oil or olive oil

1 medium white onion, chopped (I used yellow onion)
1 medium sweet potato, unpeeled, cut into 1/2-inch chunks
4 tsp. Caribbean jerk seasoning OR blackened seasoning mix, divided

1 cup reduced-sodium chicken broth
2 bay leaves OR 1/2 tsp. Old Bay seasoning
4 boneless, skinless chicken breast halves (1-1/4 pounds total)
1 lime
1 15-1/2 oz. can black beans, rinsed
1/4 tsp. salt, or to taste
Picapeppa Sauce, mango chutney, plain yogurt, chopped cilantro for garnishes
(optional)
1. Heat a large deep skillet over medium-high heat. add oil, then onion. Cook for 5
minutes, stirring frequently. Stir in sweet potato. Sprinkle 2 tsps seasoning mix over the
vegetables; cook for 1 minute. Add broth and bay leaves (or Old Bay), if using; simmer,
stirring occasionally for 10 minutes.
2. Meanwhile, preheat broiler. Sprinkle the remaining 2 tsp. seasoning mix over chicken;
coat chicken with cooking spray. Broil 4 to 5 inches from heat source until the chicken is
just cooked through, 4 to 5 minutes per side. (Alternatively, cook in a ridged grill pan
over medium heat or grill over medium coals.)
3. Grate enough lime zest to measure 1/2 tsp.; cut lime into quarters (I also squeezed a
big squeeze of lime into the whole dish when it was done). Stir zest, black beans and
salt into the sweet potato mixture. Continue cooking for 4 to 5 minutes, or until the
sweet potato is tender. If bay leaves have been used, discard them. Transfer the sweet
potato-bean mixture to 4 plates; top with chicken and swerve with lime wedges. Garnish
as desired. Makes 4 servings.
Per serving: 261 calories; 4g total fat; 67 mg cholesterol; 27g carbohydrate; 32 g

protein; 7g fiber; 657 mg sodium
Page 488
Unfried Apple Pies
Healthy Units: 4
Serves: 8
January 21, 2004
Comments: I left out the dried cranberries and used more apples, and apple juice
instead of cider. The dough is very easy to work with (even for a novice like me) but it
does take some time to roll out the individual pies.
Crust:
1/2 teaspoon salt
1/3 cup hot fat-free milk
1/4 cup vegetable shortening
Filling:
1 cup dried apples, chopped
1/2 cup water
1/2 cup apple cider
Remaining ingredients:
Cooking spray
1 large egg white
1 tablespoon water
1 1/2 teaspoons turbinado sugar or granulated sugar
To prepare dough, lightly spoon the flour into a dry measuring cup; level with a knife.
Combine flour, salt, and baking powder, stirring with a whisk. Combine the milk and
shortening in a large bowl, stirring until shortening dissolves. Gradually add flour mixture
to milk mixture, tossing with a fork just until blended. Turn dough out onto a piece of
plastic wrap. Knead into a ball (dough will feel sticky). Cover and chill at least 2 hours.
To prepare filling, combine dried apples, dried cranberries, 1/2 cup water, and apple
cider in a small saucepan. Bring to a boil over medium-high heat. Cover; reduce heat,
and simmer 10 minutes or until fruit is tender, stirring occasionally. Stir in brown sugar,
and cool to room temperature.
Preheat oven to 450°. Divide dough into 8 equal portions. Working with 1 dough portion
at a time (cover remaining portions to prevent drying), roll each portion into a 6-inch
circle on a lightly floured surface. Spoon about 2 tablespoons filling onto half of each
Page 489
circle; moisten edges of dough with water. Fold dough over filling; press edges together
with a fork to seal. Place pies onto a baking sheet coated with cooking spray. Combine
egg white and 1 tablespoon water, stirring with a whisk; brush over the pies. Sprinkle
with turbinado sugar. Bake at 450° for 12 minutes or until golden. Place on a wire rack.
Serve warm or at room temperature.
Yield: 8 servings (serving size: 1 pie)

CALORIES 203 (27% from fat); FAT 6.2g (sat 1.5g, mono 2g, poly 1.6g); PROTEIN
2.5g; CARB 34.2g; FIBER 1.9g; CHOL 0.0mg; IRON 1mg; SODIUM 188mg; CALC
32mg;
Page 490
Three-Bean Tacos
Source CL website (orig. CL Oct 97)
Healthy Units 3
Servings 12
Posted ANNEM81/ithinkicananne
Comments: This is a super simple meal to make. I like this even better as a salad and
you can save a point if you have it over lettuce instead of a taco shell.
Ingredients:
1 cup diced onion
2 teaspoons dried oregano
1 cup canned chickpeas (garbanzo beans), rinsed and drained
1/2 cup canned black beans, rinsed and drained
1/2 cup canned pinto beans, rinsed and drained
12 taco shells
3/4 cup shredded iceberg lettuce
3/4 cup diced tomato
1/2 cup (2 ounces) finely shredded reduced-fat sharp cheddar cheese
1/2 cup salsa
Directions:
Heat oil in a large nonstick skillet over medium-high heat until hot. Add onion and next 6
ingredients (onion through garlic), and sauté 2 minutes. Add chickpeas, beans, and
tomato sauce. Bring to a boil; reduce heat, and simmer 20 minutes or until thick.
Prepare taco shells according to package directions. Spoon 1/4 cup bean mixture into
each taco shell. Top each with lettuce, 1 tablespoon tomato, 2 teaspoons cheese, and 2
teaspoons salsa.
Yield: 12 servings (serving size: 1 taco)
Page 491
Asparagus-and-Ham Casserole
HU: 5
Servings: 6 1-cup servings
Posted by DebMj1
January 22, 2004
Note: As 6 servings, this just wouldn't cut it for us; as 4 servings, it worked well. I had one, Mark
had 2, and I have one leftover for dinner tonight. I substituted a combination of skim milk and
fat-free half and half for the whole milk, and next time I'll definitely use Corman's light in place of
the butter. Those 2 changes cut the points to 4.5 for each of 6 servings. Each of 4 servings
appears to be about 7.5 points.
1 (1-ounce) slice white bread

3 3/4 cups uncooked extra-broad egg noodles (5 ozs.)
2 1/2 cups (1 1/2-inch) sliced asparagus (1 pound before trimming)
1/4 teaspoon salt
1 cup whole milk (I used 2/3 cup skim and 1/3 cup fat-free half and half)
1 tablespoon butter
1 tablespoon fresh lemon juice (I omitted this)
1 1/2 cups (1/2-inch) cubed ham (about 8 ounces)
1/4 cup chopped fresh flat-leaf parsley
2 tablespoons grated fresh Parmesan cheese
Preheat oven to 450°. Place bread in a food processor, and pulse 10 times or until coarse
crumbs form to measure 1/2 cup.
Cook pasta in boiling water 7 minutes, omitting salt and fat. Add asparagus; cook 1 minute.
Drain.
Lightly spoon the flour into a dry measuring cup, and level with a knife. Place flour, thyme, salt,
and pepper in medium bowl; gradually add milk and broth, stirring with a whisk until well-
blended. Melt the butter in a medium saucepan over medium-high heat. Add the onion; saute 4
minutes. Add milk mixture; cook until thick (about 4 minutes), stirring constantly. Remove from
heat, and stir in juice. Combine the pasta mixture, milk mixture, ham, and parsley in large bowl;
spoon into a 2-quart casserole. Sprinkle with breadcrumbs and cheese.
Bake at 450° for 10 minutes or until filling is bubbly and topping is golden.

CALORIES 250 (26% from fat); FAT 7.1g (sat 3.4g, mono 2.4g, poly 0.7g); PROTEIN 16g;
Page 492
Lemon Bars
Serving Size : 30
Healthy Units: 2
Source: Mayo Clinic's Virtual Cookbook at http://www.mayohealth.org
NOTES: I used a 9 x 13 pan. Don’t know how anyone could get the crust to fit the
extra inches of the 10x14. Also, didn’t use any lemon rind as I didn’t have a fresh lemon.
Used bottled lemon juice. Used Parkay light and didn’t sprinkle with any sugar. This had
a more buttery flavor then lemon and was very light. My DH hates lemon but loved
these bars made this way.
CRUST
1 1/2 cups crushed vanilla wafers - (abt 35)
4 tablespoons reduced-fat margarine – melted
TOPPING
Egg substitute equal to 3 eggs
1 cup sugar
4 tablespoons flour
2 tablespoons lemon juice
Grated rind of 1/2 lemon
4 ounces reduced-fat cream cheese
2 tablespoons powdered sugar
Preheat oven to 350 degrees. Spray a 10- by 14-inch pan with non-stick spray.
Combine wafer crumbs and melted margarine. Mix well and press into the bottom of the
pan.
In a large bowl, mix the sugar and the flour. Add the egg substitute, lemon juice, lemon
rind and reduced-fat cream cheese. Mix well. Carefully pour the mixture over the wafer
crumbs -- spread evenly.
Bake for 20 to 25 minutes. Remove from oven and cool. Refrigerate until served.
Page 493
Garlic Roasted Potato Skins
Source: Gourmet Magazine (modified)
Healthy Units: 2
Servings: 4
Posted by: MissVN
Note: Posting this, even though it rated an "eh", as it would be pretty good Superbowl party
food or for kids who don't mind garlic (and when dieting, it's always fun to use any recipe that
has that much butter in it, LOL). On the Food Network website, they had an onion dip recipe to
go with them, but any dip would probably go well. Also, I already had roasted garlic on hand, so
I just nuked my taters.
Ingredients
4 russet (baking) potatoes
1 small head garlic (2 inches in diaeter)
3 tablespoons light butter, softened
1/2 teaspoon salt
Instructions
1. Preheat oven to 350 degrees F.
2. Stick each potato once or twice with a fork. Cut off and discard top fourth of garlic head; then
wrap garlic tightly in foil. Bake garlic and potatoes on same rack in lower third of oven until
potatoes are tender, 50 minutes to 1 hour. Remove potatoes from oven and cool on a metal rack
15 minutes. Continue to bake garlic until tender, about 15 minutes more, then cool in foil on
rack.
3. While garlic cools, halve potatoes lengthwise, then quarter each half (to form short wedges).
Scoop out potato flesh (reserving it for another use), leaving 1/4-inch-thick potato skins.
4. Increase oven temperature to 425 degrees F.
5. Squeeze garlic into a small bowl, discarding garlic skins, and mash to a paste with butter,
salt, and pepper using a fork.
6. Divide garlic paste among potato skins (about 1/2 teaspoon each), spreading evenly, then
roast skins in a large shallow baking pan (1 inch deep) until golden and crisp, 20 to 25 minutes.
Cook's note: Potato skins can be scooped out and spread with garlic paste (but not baked) 1
day ahead and chilled, loosely covered with foil. Bring to room temperature before baking.
Serving = 4 wedges
Page 494
Garlic Mashed Potatoes
HU: 3.3 (with my revisions)
Servings: 4
Posted by DebMj1
January 25, 2004
1 1/2 pounds chopped peeled baking potato, about 4 medium (I left 2 of the 4 potatoes
unpeeled)
1/2 cup 2% milk (I used 1/3 cup skim and 3 Tbsps. fat-free half and half)
1/4 cup lowfat sour cream
1 Tbsp. butter (I used light butter)
1/2 tsp. salt
Place potatoes and garlic in a large Dutch oven. Cover with water; bring to a boil. Cook
15 minutes or until potato is tender; drain. Return to pan. Add remaining ingredients.
Mash to desired consistency; cook over medium heat 1 minute or until thoroughly
heated.
Page 495
Tenderloin Steaks with Garlic Sauce
Source: CL Light and Easy Menus Cookbook
Healthy Units: 5
Servings: 2
Posted by Em2002
Date 01/25/2004
Ingredients:
1/4 cup fat-free broth

2 T dry red wine
1T balsamic vinegar
1/8 t salt
1 large garlic clove, minced
1t crushed juniper berries (optional)
¼ t salt
¼ t coarsely ground pepper
2 (4oz) beef tenderloin steaks (3/4 to 1 inch thick)
Instructions:
Combine first 5 ingredients and juniper berries, if desired. Set aside.
Press ¼ teaspoon salt and pepper evenly onto steaks. Heat a heavy skillet over high
heat until hot. Place steaks in pan; cook 3 minutes on each side or to desired degree of
doneness. Transfer steaks to a plate; keep warm.
Reduce heat to medium; add broth mixture. Cook 2 minutes or until sauce is slightly
reduced, scraping pan to loosen browned bits. Serve sauce over steaks.
Per Serving: Calories 190, Fat 8.4g, Protein 24.5g, Carbohydrate 2.3g, Fiber 0.2 g,
Cholesterol 70mg, Sodium 512 mg
Page 496
Halibut en Papillote
Healthy Units: 5
Servings: 4
Date 01/25/2004
Notes: I like the suggested vegetables, but if these aren’t available any combination that
you like will do. I usually add mushrooms. I use any firm white fish, when halibut is not
available. I don’t care for bleu cheese, so I have always used Feta in this recipe. Back in
1992, CL did not include fiber in the nutritionals. HU’s calculated without fiber.
1 tsp olive oil

1 C (2-inch) julienne-cut carrots
1 C julienne-cut snow peas
3 green onions, cut into 2-inch pieces
2 tsp lemon juice
1/8 tsp freshly ground pepper
2 (8-oz) halibut or other white fish fillets, cut in half lengthwise
½ C (2-oz) crumbled bleu cheese
Coat a large non-stick skillet with cooking spray; add oil, and place over medium heat.
Add carrot, snow peas and green onions; sauté until crisp-tender. Stir in lemon juice and
pepper. Remove from heat, and set aside.
Cut 4 pieces of parchment paper. Arrange ¼ of vegetables on each sheet of parchment.

Top each with ½ halibut fillet. Top each fillet with 2 Tbsp ( ½ oz ) bleu cheese. Fold up
parchment paper to create a packet. Fold in the ends and crimp to seal. Place on a
large baking sheet.
Bake at 500 (this is not a typo – need very high heat) for 10 minutes or until parchment
is puffed and lightly brown. (Emily note - This will yield fish that is just done – still pretty
wet. If you prefer dryer fish, cook for a few minutes longer.)
Place on individual serving plates; cut open. Serve immediately.
CALORIES 215; PROTEIN 27.8; FAT 8.3; CARBOHYDRATES 6; CHOLESTEROL 64;

IRON 1.9; SODIUM 270; CALCIUM 156
Page 497
Cherry Ping
Healthy Units: 4
Servings: 6 (2/3 C serving size)
Date 01/25/2004
CL Note: Honoring President Washington Tap the top crust with a finger; if you hear a
“ping” it’s done.
Notes: This is like a cherry cobbler with a cookie crust rather than a biscuit crust. I had
forgotten how much I like this recipe. It is very easy to make. CL did not include fiber in
nutritionals in 1992. HU’s have been calculated without fiber.
½ C sugar
¼ C all-purpose flour
¼ C whole wheat flour
1 tsp baking powder
1 tsp vanilla
2 (16-oz) cans pitted tart red cherries in water, undrained
1/3 C sugar (I replaced this sugar with Splenda.)
1 ½ Tbsp cornstarch
1/8 tsp ground nutmeg
2 tsp lemon juice
1/8 tsp almond extract
1 tsp sifted powder sugar
Combine first 4 ingredients in a bowl and stir well. Add vanilla and egg, stirring until dry
ingredients are moistened; set aside.
Drain cherries, reserving ½ C liquid. Place cherries in an 8-inch square baking dish; set
aside. Combine 1/3 C sugar, cornstarch and nutmeg in a bowl. Gradually add reserved
cherry liquid, lemon juice and almond extract, stirring with a wire whisk until blended.
Pour over cherries. Drop flour mixture by heaping teaspoonfuls onto the cherry mixture.
Bake at 375 for 40 minutes or until top sound hollow when tapped. Cool 20 minutes on
a wire rack. Sprinkle with powdered sugar.
CALORIES 191; PROTEIN 2.7; FAT 1.1; CARBOHYDRATES 43.5; CHOLESTEROL 36;
IRON 0.7; SODIUM 63; CALCIUM 46
Page 498
Filet Mignon with Portobello Sauce
Source: BHG
Healthy Units: 6
Serves: 4
Posted by: Donna (CAROTS)
Date: 01/26/2004
*Notes- I double the sauce, and poured it right over the steaks. Very good.
4 beef tenderloin steaks, cut 1 inch thick (about 1 1/4 pounds total)
2 Large Portobello mushrooms, halved, and sliced
8 green onions, cut into 1 inch pieces
1 Tablespoon butter or margarine
1/3 Cup reduced sodium beef broth
2 Tablespoons Madeira or Port Wine
Trim fat from steaks. Rub both sides of steaks with oil and pepper. For a charcoal grill,
grill steaks on the rack of an uncovered grill directly over medium coals to desired
doneness, turning once halfway through grilling.
Meanwhile, for sauce, in a large skillet cook and stir mushrooms and onions in hot
butter over medium heat about 5 minutes or until vegetables are tender. Stir in broth
and Madeira. Bring to boiling. Remove from heat. Thinly slice steaks diagonally, and
serve with sauce. Makes 4 servings.
Page 499
Blueberry scones
Source: Modifications to CL Recipe
Healthy Units: 3 (by nutritionals with points calculator)
Servings: 10
Posted By: Linda (Aerobicmama)
Date: 01/26/2004
Ingredients:
1/4 cup splenda
1/4 cup sugar
1/4 teaspoon salt
1 cup blueberries -- frozen
2/3 cup buttermilk
3 tablespoons butter -- melted
1/2 teaspoon grated orange rind
1 large egg white -- lightly beaten
Cooking spray
2 teaspoons sugar -- Turbinado
Instructions:
Lightly spoon flours into dry measuring cups; level with a knife. Combine flours, 1/4 cup
sugar and 1/4 cup splenda, baking powder, baking soda, and salt in a large bowl.
Combine blueberries, buttermilk, butter, rind, and egg white; add to flour mixture, stirring
just until moist.
Turn dough out onto a lightly floured surface; knead lightly 4 times with floured hands.
Pat into an 8-inch circle on a baking sheet coated with cooking spray. Cut into 10
wedges, cutting into but not through dough (I cut my apart and separated them, the
blueberries did better like that); sprinkle with 2 teaspoons sugar. Bake at 400° for 20
minutes or until lightly browned.
Carbohydrate; 2g Dietary Fiber; 10mg Cholesterol; 273mg Sodium.
Page 500
Butternut-Beef Chili
Source: Cooking Light, SEPTEMBER 1999
Healthy Units: 5
Serves: 6
Posted by: Allison (alleycat)
Date: 01/26/04
Comments: This was very good. I think you could safely use less meat and/or add more
vegetables (like zucchini) to lower points. In lieu of fresh tomatoes, I used two 15-oz.
cans of diced tomatoes. The butternut squash added nice color. 1-1/2 cups is 5 points;
2 cups is 7.
1 pound ground round

1 cup chopped onion
1 cup chopped green bell pepper
3 cups chopped tomato (about 2 large)
3 cups chopped peeled butternut squash (about 1 small)
3 cups water
2 tablespoons tomato paste
1 1/2 teaspoons ground cumin
1 1/2 teaspoons chili powder
1/2 teaspoon salt
1/2 cup small pitted ripe olives
2 to 3 tablespoons minced seeded jalapeño pepper
6 tablespoons thinly sliced green onions
2 tablespoons chopped fresh cilantro
Combine the first 3 ingredients in a Dutch oven, and cook over medium-high heat until
browned, stirring to crumble. Drain well; return meat mixture to pan. Stir in tomato and
next 9 ingredients (tomato through garlic); bring to a boil. Reduce heat, and simmer 20
minutes or until squash is tender, stirring occasionally. Stir in olives and jalapeño; cook
5 minutes.
Ladle chili into soup bowls, and top each serving with 1 tablespoon green onions and 1
teaspoon cilantro.
CALORIES 262 (23% from fat); FAT 6.8g (satfat 2g, monofat 3g, polyfat 0.9g);
Page 501
Reuben Bake
Healthy Units: 5.5
Servings: 6 (1 1/3 C serving size)
Date 01/26/2004
5 cups cubed peeled baking potato

1/3 cup nonfat sour cream
1/4 cup skim milk
1/2 teaspoon salt
1/4 teaspoon pepper
4 cups tightly packed very thinly presliced green cabbage
1 cup finely chopped deli corned beef (about 1/4 pound)
1/2 teaspoon caraway seeds
1/4 cup nonfat Thousand Island dressing
1 1/4 cups (5 ounces) preshredded Swiss cheese, divided
Paprika
Place potato in a saucepan; add water to cover, and bring to a boil. Cover, reduce heat,
and simmer for 20 minutes or until very tender; drain well.
Combine potato, sour cream, and the next 3 ingredients in a bowl, and beat at medium
speed of a mixer for 2 minutes or until smooth. Set aside.
Coat a large nonstick skillet with cooking spray, and place over medium heat until hot.
Add the cabbage, corned beef, and caraway seeds, and sauté for 4 minutes or until
cabbage wilts. Remove from heat; stir in dressing. Set aside.
Spread half of potato mixture in the bottom of an 11 x 7-inch baking dish coated with
cooking spray; top with cabbage mixture, and sprinkle with 1 cup cheese. Spread
remaining half of potato mixture over cheese, and top with remaining 1/4 cup cheese.
Sprinkle with paprika. Bake at 350° for 40 minutes or until golden.
Make-Ahead Tips: You can assemble the casserole up to 8 hours ahead of time; cover
and chill. Let stand at room temperature 30 mintues before baking.
Yield: 6 servings (serving size: about 1 1/3 cups)
Page 502
Broccoli, Orange and Spinach Salad
Source: CL
Healthy Units: 1
Servings: 6
Posted by: Sheila
Date: 1/26/04
Dressing:
1/4 C Cider Vinegar
2 T Rice Vinegar (I used pineapple vinegar)
1 T Olive Oil
2 t Sugar
1 t Honey Mustard
1/4 t Salt
1/8 t Pepper
Salad:
4 C Thinly Sliced Iceberg lettuce
3 C small Broccoli Florets - steamed
3 C Spinach (recipe originally called for watercress)
2 C Orange Sections
Combine dressing ingredients in a jar. Cover tightly and shake well. Toss remaining
ingredients, and dress.
Page 503
Parmesean Parsnip Potatoes
Source: Sheila
Healthy Units: 2
Servings: 40 pc
Posted by: Sheila
Date: 1/26/04
5 1/2 Lb Potatoes - at least 20 pc

1 1/2 Lb Parsnips
1 Egg
8 oz Fat Free Cream Cheese
16 oz Parmesean
Peel and steam parsnips until very tender. Bake potatoes until cooked through. When
potatoes are still warm, but easily handled, cut in half and scoop out flesh into large
bowl. Add hot parsnips, cream cheese and parmeseam (reserve 3 T cheese). Mash well
- add salt & pepper to taste. Beat egg and add to mash. Refill shells with mash mixture,
sprinkle remaining parm on top. Layer onto cookie sheet and place into freezer, freeze
on hour. Remove cookie sheet from freezer, wrap potatoes individually and place into
freezer bag.
I use these as "ride alongs" for any meat that I bake, they are very forgiving about times
& tempertures. Or you can bake them from frozen on a cookie sheet 400, 20 minutes.
Before placing into the oven I usually spritz them with Pam.
Page 504
Yogurt Biscuits
Source: WW buddy-from an older WW cookbook
Healthy Units: 1 if 16 servings, 2 if 8-12 servings
Posted by: Sheila
Date: 1/26/04
Notes:
These biscuits are a cross between the texture of a ciaobatta roll and the flavor of a
cream roll - very yummy. But they are best served warm - and they don't hold well to
serve the next day -so I divide the yogurt base and dry mix into halves and only mix up
half of the recipe at a time and bake 5 large biscuits!!
2 C Flour
1 C Plain Nonfat Yogurt
1 t Sugar
2 t Baking Powder
1/2 t Baking Soda
1/2 t Salt
Combine 1C of flour with the yogurt. Blend until smooth. Sprinkle the sugar on top,
cover with plastic wrap and let stand in a warm, draft-fre place at least 4 hr or overnight.
Preheat oven to 425. Spray a baking sheet with cooking spray - or line with a silpat.
Mix remaining dry ingredients, and stir into the yogurt mixture. Drop by large spoonfuls
into desired number of biscuits. Bake for 10 minutes, reduce heat to 400 and bake
another 10 minutes.
Page 505
Asian Noodles with Asparagus and Shrimp
Source: CL Magazine Jan/Feb 2004
Healthy Units: 7
Servings: 4 - 1& 1/2 cups each
Posted by: Dbordman
Date: 01/27/04
6 oz uncooked Soba (buckwheat noodles)

2 Tbsp rice vinegar
2 Tbsp low-sodium soy sauce
1 Tbsp peanut butter
2 Tsp sugar
1 Tsp bottled minced fresh ginger
1/2 Tsp dark seasame oil
1 Tbsp vegetable oil
1 Tsp bottled minced garlic
2 Cups (2 inch) diagonally cut asparagus
1 lb Peeled and deveined large shrimp
1. Cook noodles according to package directions, omitting salt and fat.
2. While the noodles cook, combine chicken broth and next 6 ingredients (broth through
seasame oil), stirring well.
3. Heat vegetable oil in large nonstick skillet over medium-high heat. Add garlic, saute 2
minutes. Add aparagus; saute 2 minutes. Add shrimp, saute 2 minutes or until shrimp
are done. Add broth mixture and onions to pan; cook over medium heat until hot. Add
noodles, tossing gently to coat. Yield: 4 servings (serving size 1 1/2 cups)
Page 506
Bean and Corn Burritos
Source: Received at WW meeting.
Healthy Units: 4
Serving: 4
Posted by: Thinmeplease
Date: 1/27/04
Combine these first 6 ingredients and heat until softened.

1 t. + 1t. Olive Oil
1/4 c. onion, chopped
1/4 c. green pepper,chopped
1 clove garlic,minced
1 t. Jalapeno pepper, minced
1/2 t. ground cumin
Combine beans and nibblets then add to pan and heat through.
16 oz. can black beans,drained,rinsed and mashed
1/2 c. corn nibblets
Combine with ingredients in pan and heat through.
Spread 1/4 mixture lenghtwise across 4- 6 inch flour tortillas.
Roll up and place seam side down onto a piece of aluminum foil.
Wrap each burrito its own foil.
Bake @ 425º for 4-5 minutes or until heated through.
Unwrap burritos and serve with salsa.
Page 507
Barbecue-Chicken Potpie
Source: CL website
Healthy Units: 9
Servings: 8
Posted by sharpeimommy
Date: 01/27/2004
1 teaspoon margarine or butter

Cooking spray
1/3 cup diced, seeded poblano chile or 1 (4.5-ounce) can chopped green chiles, drained
(I left these out)
1 small garlic clove, minced
1 1/2 teaspoons cumin seeds
1 teaspoon ground coriander
1/4 cup cider vinegar
4 cups shredded cooked chicken breast (about 1 1/2 pounds)
1 ounce unsweetened chocolate, grated
1 (12-ounce) bottle chili sauce
1 (10 1/2-ounce) can low-salt chicken broth
1 (11.5-ounce) can refrigerated corn bread twists

Melt margarine in a large nonstick skillet coated with cooking spray over medium-high
heat. Add onion, peppers, and garlic, and sauté 5 minutes. Stir in cumin and coriander,
and cook 2 minutes. Stir in vinegar, scraping skillet to loosen browned bits. Add the
chicken and the next 4 ingredients (chicken through broth), and cook 15 minutes or until
thick, stirring occasionally. Spoon chicken mixture into 11 x 7-inch baking dish coated
with cooking spray.
Unroll corn bread dough, separating into strips. Place strips in a lattice fashion over
chicken mixture. Bake at 375° for 25 minutes or until golden brown; let stand 15 minutes
before serving.

CALORIES 394 (27% from fat); FAT 12g (sat 3.7g, mono 2g, poly 1g); PROTEIN 33.1g;
CARB 40g; FIBER 1.7g; CHOL 78mg; IRON 3.5mg; SODIUM 972mg; CALC 49mg;
Page 508
BBQ Biscuit Cups
Source: Joan C, via Joanne lund
Healthy Units:6
Sevings:6
Posted By: Zephyr1
Comments: A quick easy comfort food. Hearty portion. Originaly called for 12 cups at 2
cups per serving but my biscuits were in an 8 pack so I made 6 large cups. Cooked the
other 2 biscuits for DH.
Ingredients:
1 can Grands biscuits
8 oz ground turkey lean
1/4 cup pepper diced
1/4 cup onion diced
1 cup tomato sauce
1 tbs brown sugar
1 tsp mustard I used dijon
1/8 tsp pepper
1/2 cup 2% sharp cheddar
Instrutctions:
Preheat oven to 400. Cook turkey pepper and onions until tneder and done. Add rest of
ingredients eexcept for cheese. Simmer 5 minutes. Place a biscuit in the bottom of a
large muffin tin and press up the sides to form a cup. Evenly divide filling among the
cups and bake for 10-15 minutes. Sprinkle with cheese and bake until browned.
Page 509
Pineapple Slaw
Source: Complete Cooking Light
Healthy Units:2
Servings:4 1 cup servings size
Posted By: Zephyr1
Date: 01/27/2004
Comments: Very tasty but different slaw recipe. A nice accompaniment to a spicy dish
as it has the sweetness from the pineapple. Very creamy. Also note that the serving
size in my opinion is too large. 1 cup was wayyyyy too much 1/2 cup would be just right.
Ingredients:
1 8 oz vanilla or pineapple lowfat yogurt
3 tbs. light mayo
1/2 tsp lemon juice
5 cups thinly sliced green cabbage or angel hair slaw
1 8 oz can pinapple tidbits drained
Instructions:
1. Spoon yogurt onto several layers of paper towels. Cover with more towels and let
stand 5 minutes. Scrape into bowl and combine with mayo and lemon juice.
2. Combine cabbage and pineapple and toss then add the dressing and toss. Chill one
hour.
Page 510
Hoisin-Marinated Chicken
Source: Cooking Light, March 2003
Healthy Units: 5
Servings: 8
Posted by: kimbilly
Date: 01/28/04
Comments: Serve this with an Asian beer, such as Sapporo Draft Beer or 33 Export.
Ingredients:
1/2 cup hoisin sauce
1 tablespoon fresh ginger -- minced
2 tablespoons dark sesame oil
1 tablespoon rice vinegar
1 tablespoon dry sherry
4 cloves garlic -- minced
8 6-ounce chicken breasts, no skin, no bone, R-T-C
Instructions:
Combine first 7 ingredients, stirring with a whisk. Place chicken in a large, shallow dish;
pour half of hoisin mixture over chicken, turning to coat. Reserve remaining hoisin
mixture. Cover and chill chicken mixture for 3 hours, turning occasionally.
Prepare grill or broiler.
Remove Chicken from dish; discard marinade. Place chicken on grill rack or broiler pan
coated with cooking spray; cook 4 minutes on each side until done, basting occasionally
with reserved hoisin mixture.
Page 511
Desk Set Oven-Fried Chicken Breasts
Source: CL Website
Healthy Units: 7
Servings: 4
Posted by Andygrammy (Claudia)
Date: 01/29/04
Comments: This was very good, also quick and easy. There are scads of rave reviews
on the website. I used panko and butter flavored cooking spray rather than drizzling
melted butter.
Ingredients:
1 tablespoon grated Parmesan cheese
1 teaspoon paprika
1 teaspoon dried thyme
1/2 teaspoon garlic salt
4 (6-ounce) skinned chicken breast halves
Cooking spray
1 tablespoon stick margarine or butter, melted
Instructions:
Combine first 6 ingredients in a shallow dish. Place buttermilk in a shallow dish. Dip
chicken in buttermilk; dredge in breadcrumb mixture. Place chicken, breast sides up, in
a jelly-roll pan coated with cooking spray. Drizzle margarine over chicken. Bake at 400°
for 40 minutes or until done.
Yield: 4 servings
Page 512
Chocolate Meringue Pie
Healthy Units: 5.5
Servings: 8
Date 01/29/2004
1 C all-purpose flour
1/8 tsp salt
3 Tbsp vegetable shortening
3 Tbsp plus 1 tsp water
1 tsp lemon juice
Cooking spray
½ C sugar
¼ C plus 1 Tbsp unsweetened cocoa
¼ C cornstarch, divided
2 C 1% milk
4 egg whites
¼ tsp cream of tartar
1/3 C sugar
Combine flour and salt in a bowl; cut in shortening with a pastry blender until mixture resembles coarse
meal. Combine ice water and lemon juice. Sprinkle ice water mixture, 1 Tbsp at a time, over surface of
flour mixture, toss with a fork until dry ingredients are moistened. Gently press dough into 4-inch circle on
heavy-duty plastic wrap. Roll dough still covered; into an 11-inch circle. Place dough in freezer for 5
minutes or until plastic wrap can be easily removed.
Remove plastic wrap; fit dough into a 9-inch pie plate coated with cooking spray. Fold edges under and
flute; pr!ck bottom and sides of dough with a fork. Bake at 425 for 14 minutes or until lightly browned; set
aside on a wire rack.
Combine ½ C sugar, cocoa and 3 Tbsp plus 2 tsp cornstarch in a medium sauce pan. Gradually add milk,
stirring with a wire whisk until well blended. Bring to a boil over medium heat, and cook 1 minute, stirring
constantly.
Gradually stir about ¼ of the hot cocoa mixture into beaten egg, add to remaining hot cocoa mixture,
stirring constantly. Cook an additional minute or until thickened and bubbly, stirring constantly. Stir in
vanilla. Pour mixture into prepared pie crust; cover with plastic wrap and set aside.
Beat 4 egg whites (at room temperature), remaining tsp cornstarch and cream of tartar at high speed of
an electric mixture until foamy. Gradually add 1/3 C sugar, 1 Tbsp at a time, beating until stiff peaks form.
(Do not overbeat.)
Remove plastic wrap from filling. Spread meringue evenly over filling, sealing to edge of pastry.
Bake at 325 for 25 minutes; let cool 1 hour on a wire rack. Chill 3 hours or until set.
CALORIES 246; FAT 5.9g; PROTEIN 7g; CARBOHYDRATE 40.6g; CHOLESTEROL 29mg; IRON 1.4mg;
SODIUM 112mg; CALCIUM 87mg;
Page 513
Broccoli, Cheese and Rice Casserole
Source: CL November 1999
Healthy Units: 3
Servings: 8
Posted by: Renee
Date: 01/30/2004
Notes: I used some onion powder because I am not a huge fan of onion and only used
one package of broccoli. I am not even sure if two packages would work well in this
recipe.
Broccoli, Cheese and Rice Casserole
1 cup uncooked instant rice

1/4 cup fat-free milk
4 ounces light processed cheese, cubed (such as Velveeta Light)
2 tablespoons butter or stick margarine, softened
2 (10-ounce) packages frozen chopped broccoli, thawed and drained
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of mushroom
soup, undiluted

Combine all ingredients in a large bowl, and spoon into a 2-quart casserole. Bake at
350° for 45 minutes.

160mg;
Page 514
Italian Sausage Burgers with Fennel Slaw
Source: CL 2004 Annual (and Website)
HU: 9 per serving (7 without cheese)
Servings: 4
Posted by tessa3
Date: 02/01/2004
Slaw:
1 1/2 tablespoons cider vinegar
2 teaspoons sugar
1 teaspoon extra virgin olive oil
1/8 teaspoon salt
1 1/2 cups thinly sliced fennel bulb
1 cup vertically sliced red onion
Burgers:
8 ounces hot turkey Italian sausage
8 ounces ground turkey breast
Cooking spray
4 (1/2-ounce) slices provolone cheese (I left this out)
4 (2-ounce) Kaiser rolls
To prepare slaw, combine vinegar, sugar, oil, pepper, and salt in a medium bowl, stirring
with a whisk until sugar dissolves. Add fennel and onion, tossing to combine. Let stand
at room temperature 30 minutes to 1 hour, tossing slaw occasionally.
Prepare grill.
To prepare burgers, remove sausage from casing. Combine the sausage and the turkey
breast. Divide mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty.
Place patties on a grill rack coated with cooking spray; grill 5 minutes on each side. Top
each patty with 1 cheese slice; grill 1 to 2 minutes or until burgers are done and cheese
melts. Place rolls, cut sides down, on grill rack; grill 1 minute or until toasted. Removing
slaw with a slotted spoon, arrange about 1/2 cup slaw on bottom half of each roll; top
each serving with 1 patty and top half of roll.
Page 515
Lemon-Swirled Cheesecake
Healthy Units: 7
Servings: 16
Posted by: Shelbylaw
Date: 02/01/2004
Ingredients:
Crust:
2 tbsp sugar
2 tbsp chilled butter, cut into small pieces
1 tbsp ice water
cooking spray
Filling:
3 (8-oz) blocks fat-free cream cheese, softened
2 (8-oz) blocks 1/3 less fat cream cheese, softened
1-3/4 cups sugar
3 tbsp all purpose flour
2-1/2 tsp grated lemon rind
1/4 tsp salt
5 large eggs
1 cup lemon curd (recipe will follow)
Instructions:
Pre-heat oven to 400 F
To prepare the crust, lightly spoon flour into a dry measuring cup, and level with a knife. Place 2/3 cup
flour and 2 tbsp sugar in a food processor; pulse 2 times or until combined. Add chilled butter; pulse 6
times or until mixture resembles coarse meal. With processor on, slowly pour ice water through food
chute, processing just until blended (do not allow dough to form a ball). Firmly press mixture into bottom
of a 9-inch springform pan coated with cooking spray. Bake at 400 for 10 minutes. Cool on wire rack.
Reduce oven temperature to 325.
To prepare the filling, beat cheeses at high speed of a mixer until smooth. Add 1-3/4 cups sugar and the
next 4 ingredients (1-3/4 cups sugar through salt); beat well. Add eggs, 1 at a time, beating well after each
addition.
Pour the cheese mixture into prepared pan. Spoon mounds of Lemon Curd over filling, and swirl together
using the tip of a knife. Bake at 325 for 1 hour and 15 minutes or until cheesecake is almost set. Remove
cheesecake from oven, and cool to room temperature. Cover and chill for at least 8 hours.
Nutritional Info: Calories: 310 Cabrohydrates: 39 g cholesterol: 126 Fat: 11.4g sodium: 458 mg Protien:
12.2g Calcium: 155 mg iron: 0.7 mg fiber: 0.2g
Page 516
Lemon Curd
(to be used with Lemon Swirled Cheesecake)
Posted by: Shelbylaw
Date: 02/01/04
Ingredients:
3/4 cup sugar

1 tbsp grated lemon rind
2 large eggs
2/3 cup fresh lemon juice (about 3 large lemons)
2 tbsp butter
Instructions:
Combine the first 3 ingredients in a saucepan over medium heat, stirring with a whisk.
Cook until sugar dissolves and mixture is light in color (about 3 minutes). Stir in lemon
juice and butter; cook for 5 minutes or until mixture thinly coats the back of a spoon,
stirring constantly with a whisk. Cool. Cover and chill (the mixture will thicken as it
cools).
Nutritional Info: calories: 47 carbohydrates: 7.9g cholesterol: 27 fat: 1.6g sodium: 18mg
protein: 0.7g calcium: 4 mg iron: 0.1mg fiber: 0g
Page 517
Fish Braised with Artichoke Hearts
Source: West Coast Seafood
Serves: 4
Posted by: trishblau
Date: 02/01/04
Ingredients
1.5 pounds fillet of lingcod or rockfish (I used sea bass), cut into 4 portions
1 (6-ounce) jar of marinated artichoke hearts, drained (reserve marinade)
1 Tablespoon chopped parsley
Season the fish lightly with salt and pepper. Spoon 1 tablespoon of the reserved
artichoke oil into a skillet over medium-high heat. Lay the fish in and cook on one side
until lightly browned. Turn the fish, reduce the heat, add the wine, cover and simmer 5
minutes. Add the artichokes, replace the cover, and continue cooking until the fish is
done.
Remove the fish to a warm platter, return the pan to high heat, and reduce the liquid by
half. Taste for seasoning, adding salt and pepper to taste. Stir in the parsley and pour
over the fish.
Serve with a colorful veggie.
Page 518
Butterscotch Bars
Source: CL JANUARY 2000
Healthy Units: 3
Servings: 16
Posted by: Renee (brwney)
Date: 02/01/2004

1/4 cup butter or stick margarine, softened
2 large egg whites
1/4 teaspoon salt
Cooking spray
1/2 cup butterscotch morsels

Beat sugars and butter at medium speed of a mixer until well-blended (about 4
minutes). Add egg whites and vanilla; beat well. Lightly spoon the flour into dry
measuring cups, and level with a knife. Combine flour, baking powder, and salt; stir well
with a whisk. Add flour mixture to sugar mixture; beat at low speed just until blended.
Spread batter evenly into an 8-inch square baking pan coated with cooking spray;
sprinkle evenly with morsels. Bake at 350° for 28 minutes or until a wooden pick
inserted in center comes out clean. Cool in pan on a wire rack.
Yield: 16 servings (serving size: 1 bar)

1.6g; CARB 24g; FIBER 0.3g; CHOL 8mg; IRON 0.6mg; SODIUM 95mg; CALC 24mg;
Page 519
Fruited Irish Oatmeal
Source: BHG All-Time Favorites Slow Cooker (reprinted from Jan. 2003)
Healthy Units: 6 (According to nutritional info.)
Servings: 8 to 10 1-cup servings
Posted by Linda (LXN1996)
Date: 02/02/2004
BHG Comments: Make this fancy oatmeal for weekend guests, on Christmas morning,
or anytime you want a hot, no-fuss breakfast. Be sure to use steel-cut Irish oats, no
other type will stand up to long cooking.
My comments: I was nervous about using my 6 quart crockpot, so I doubled the recipe.
It only came to 14 cups doubled, but it still came to 6 pts. per serving according to MC. I
omitted the apricots because I didn’t have any. I had a ½ serving of oatmeal for 3 pts.
with a ½ cup of 1% milk for 1 pt. Sprinkled on a little Splenda and had a yummy, hot 4
pt. breakfast.
Ingredients
5 cups water
2 cups steel-cut Irish oats
1 cup apple juice
¼ cup dried cranberries
¼ cup golden raisins
¼ cup snipped dried apricots
¼ cup maple syrup
½ teaspoon salt
Brown sugar or maple syrup (not included in nutritionals)
Chopped walnuts or pecans, toasted (not included in nutritionals)
Milk (not included in nutritionals)
1.In a 3 ½-or 4-quart slow cooker combine water, oats, apple juice, cranberries, raisins,
apricots, the ¼ cup maple syrup, the cinnamon, and salt.
2.Cover; cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 ½
hours.
3.Serve oatmeal with brown sugar or additional maple syrup, chopped nuts and milk.
Nutritional Info: 320 calories; 7 g total fat (1g sat. fat); 5 mg chol.; 187 mg sodium, 57 g
carbo.; 5 g fiber; 10 g protein
Daily values: 9% vit. A, 2% vit. C, 10% calcium, 50% iron.
Page 520
Aunt Jenny's Slow-Cooker Meatballs
Source: CookingLight.com
Servings: 10 (3 meatballs and 2 T sauce)
Posted by: Tracy (Nikkie1T)
Date: 02/02/2004
NOTE: The sauce on these is sweet/tangy. We really liked it. I prepared the meatballs
and baked them at 400 degrees for 20 minutes, rather than putting them raw into the
crock pot. That probably lowered the points, as a lot of fat drained out. Because I
cooked the meatballs first, they were only in the crock pot for a couple of hours.
1 1/2 pounds extra-lean ground beef

1 cup dry breadcrumbs
1/2 cup egg substitute
1/3 cup chopped fresh parsley
2 tablespoons minced fresh onion
1/3 cup ketchup
1 tablespoon lemon juice
1 (16-ounce) can jellied cranberry sauce
1 (12-ounce) bottle chili sauce
Parsley sprigs (optional)
Combine first 5 ingredients in a large bowl; shape mixture into 30 (1 1/2-inch) meatballs.
Combine ketchup, sugar, juice, and sauces in an electric slow cooker; gently stir in
meatballs. Cover with lid; cook on low-heat setting for 8 to 10 hours. Garnish with
parsley, if desired.

47mg;
Page 521
Red Cabbage, Cranberry and Apple Slaw
Source: CL Dec./03
Servings: 8 servings (serving size: 1 cup)
Posted by: Cindy N
Date: 02/02/2004
Comments: This has a sweet/tangy taste to it. I noticed it had a lot of dressing so I just
used the whole head of cabbage. I forgot to add the pecans, and it was still GREAT!
Very pretty slaw :D
5 cups thinly sliced red cabbage (about 1 1/2 pounds)

1/3 cup rice vinegar
1/3 cup sugar
3/4 teaspoon salt
2 1/4 cups thinly sliced Granny Smith apple
1/4 cup chopped pecans, toasted
Combine cabbage and cranberries in a large bowl. Combine vinegar and next 5
ingredients (vinegar through pepper), stirring with a whisk; drizzle over cabbage
mixture, tossing gently to coat. Cover and chill 2 hours. Add apple, and toss well to
combine. Sprinkle with pecans.

1.7g; CARB 23.6g; FIBER 3.8g; CHOL 0.0mg; IRON 0.7mg; SODIUM 236mg; CALC
46mg;
Page 522
Ham and Cheese Quiche
Source: Cooking Light Web Site
Healthy Units: 5
Servings: 6
Posted by Melody (medleydawn)
Date: 02/02/2004
Comment: Place the pie plate on a baking sheet in case the filling bubbles over. I added
1 head of broccoli, finely chopped. I served it with a medley of mixed, fresh citrus.
1 (7-ounce) can refrigerated breadstick dough

Cooking spray
3/4 cup (3 ounces) grated Swiss cheese
3/4 cup chopped reduced-fat, low-salt ham (about 1/4 pound)
1/8 teaspoon salt
1/8 teaspoon pepper
1 cup evaporated milk
1/2 cup egg substitute
Cherry tomatoes, quartered (optional)
Unroll dough, separating into strips. Working on a flat surface, coil one strip of dough
around itself in a spiral pattern. Add second strip of dough to the end of the first strip,
pinching ends together to seal; continue coiling dough. Repeat procedure with
remaining dough strips. Cover dough with a towel; let rest 20 minutes. Roll dough into a
13-inch circle; fit into a 9-inch pie plate coated with cooking spray. Fold edges under;
flute. Sprinkle cheese over bottom of crust; set aside.
Coat a large nonstick skillet with cooking spray; place over medium-high heat. Add ham,
onion, salt, and pepper; cook 4 minutes. (I added the broccoli at this time.) Arrange ham
mixture over cheese.
Combine milk and egg substitute; stir well with a whisk. Pour over ham mixture. Bake at
375° for 45 minutes or until a knife inserted in center comes out clean; let stand 10
minutes. Garnish with cherry tomatoes, if desired.

270mg;
Page 523
Peanut Butter Banana Cream Pie
Source CL June 2002
Healthy Units 7
Servings 10
Posted by annem81
Date 02/02/2004
Comments: This is really peanut buttery! Satisfies that sweet tooth.
Ingredients
Crust:
1 C vanilla wafer cookies (about 20 cookies)
1/3 C packed brown sugar
2 1/2 T melted butter
cooking spray
Filling:
3/4C packed brown sugar
1/2 C (4oz) 1/3 less fat cream cheese
1/2 C reduced fat peanut butter
1/2 t vanilla extract
1 (8oz) container FF frozen whipped topping, thawed
1 1/2 C sliced banana, about 2 bananas
1/4 C fat free chocolate sundae syrup
Instructions
Place cookies in a food processor, process until finely ground. Add 1/3 C brown sugar
and butter, pulse 2-3 times or just until combined. Press crumb mixture into bottom and
up the sides of a 9 inch pie plate coated with cooking spray. Bake at 350 for 10 minutes.
Cool completely on a wire rack.
Place 3/4 C brown sugar, cream cheese, peanut butter and vanilla in a mixing bowl,
beat with a mixer at medium speed until smooth. Fold in whipped topping. Arrange
banana in bottom of prepared crust. Spread peanut butter mixture over banana, drizzle
with syrup. Cover and freeze 8 hours, let stand at room temp 15 minutes before serving.
Cal:300 Fat:9.6 Pro:5.4 Carb:49 Fiber:1.5
Page 524
Rotini with Shrimp in Creamy Lemon Sauce
Source: torn from a CL magazine a while ago
Healthy Units: 6
Servings: 5 (serving size: 1 cup)
Posted by: OneGrandGirl (Mary Ellen)
Date: 02/03/04
Comments: I’m not a fan of dill, so I used ½ teaspoon. I had cooked shrimp leftover
from a party, so I used those in place of fresh, following the heating instructions. I
omitted the green onions. We prefer this with extra lemon. Another time I’d serve it over
steamed broccoli and/or carrots to bulk it up – there’s enough sauce.
Ingredients:
3 cups (about 8 ounces) uncooked rotini
¾ pound peeled, deveined fresh shrimp
1 Tablespoon margarine
2 Tablespoons flour
1 ½ cups skim milk
½ cup Chablis or other dry white wine
1 Tablespoon grated lemon rind
1 teaspoon dried whole dillweed
1/8 teaspoon salt
1/8 teaspoon pepper
2 cloves garlic, crushed
¼ cup minced green onions
Lemon wedges (optional)
Instructions:
Cook pasta according to package directions, omitting salt and fat, and adding shrimp
during the last 3 minutes of cooking time. Drain; cover and set aside.
Melt margarine in a medium saucepan; add flour, stirring well with a wire whisk.
Gradually add milk and wine, stirring until smooth.
Add lemon rind, dillweed, salt, pepper and crushed garlic. Cook over medium heat 8
minutes or until thickened and bubbly, stirring constantly.
Combine pasta, shrimp and sauce; toss well. Sprinkle with green onions. Serve with
lemon wedges, if desired.
Calories 302; Protein 22.7 g; Fat 4.4g; Carb 41.6 g; Fiber 1.3 g; Chol 105 mg
Page 525
ASPARAGUS WITH WASABI-MAYONNAISE DIP
Source: Gourmet, June 2001
Healthy Units: 3
Servings: 4
Posted by: MissVN
Date: Feb. 4, 2004
NOTES: This yields a generous amount of the dip for a serving, you can probably
reduce the points even more by only using 1 or 2 tablespoons of dip. Also, I served it
warm and it was very good. You may even want to try tossing the dip with the
asparagus if you're going to use it as a side dish.
Ingredients
1 pound asparagus
1/2 cup reduced-calorie mayonnaise
1 tsp sugar
2 tsp soy sauce
1 tsp fresh lemon juice
1 tsp wasabi paste
Instructions
1. Blanch asparagus in a large saucepan of boiling salted water 1 minute. Transfer to a

colander and rinse under cold running water to stop cooking. Drain well and pat dry.
2. Whisk together mayonnaise, soy sauce, sugar, lemon juice, and wasabi paste until
sugar is dissolved.
3. Serve asparagus with dip.
Page 526
Oatmeal Scones
Source: WW Favorite Homestyle Recipes
Healthy Units: 3 See my notes at bottom to make these 2.25 points
Servings: 6
Posted by: thinmeplease (Diane)
Date: 02/04/2004
QUICK AND EASY
Ingredients:
2 ¼ ounces quick cooking or old fashioned oats
½ cup plus 1 T. buttermilk baking mix
1 t. double acting baking powder
2 T. firmly packed light brown sugar
½ cup whole milk
¼ cup plus 2 T. golden raisins
Directions:
In medium bowl, whisk together oats, baking mix, baking

powder, and sugar. Stir in milk and raisins until just combined.
Drop dough by ¼-cup measures onto non-stick baking sheet,
making 6 scones. Bake 8 to 10 minutes, until golden.
Notes: I used a fat-free baking mix, Krusteaz fat free pancake and baking mix and I
used skim milk. In place of raisins you could also use flavored dried cranberries. I stick
with using the real brown sugar.
Page 527
Smashed Potato-and-Broccoli Casserole
Healthy Units: 4
Yield: 6 (1 cup) servings
Date: 02/04/2004
Comments: I cooked it in a 9x13 pan as it didn't seem like enough to fill a 11x17.
Cooked it a little longer.
2 pounds potatoes -- halved

1 cup chopped broccoli
1/2 cup diced onion
1/2 cup ricotta cheese, light
1/2 teaspoon dill -- dried
1/2 teaspoon salt
8 ounces sour cream, light
3/4 cup 2% sharp cheddar cheese
Place potatoes in a saucepan; cover with water. Bring to a boil. Reduce heat; simmer 20
minutes or until tender. Drain potatoes in a colander over a bowl, reserving 1 cup
cooking liquid. Return potatoes and liquid to pan; mash with a potato masher until
slightly chunky.
Add chopped broccoli and next 6 ingredients (broccoli through sour cream) to pan, and
stir well. Spoon potato mixture into an 11 x 7-inch baking dish coated with cooking
spray; bake at 375 for 35 minutes. Sprinkle with cheddar cheese; bake an additional 5
minutes or until cheese melts.
Page 528
Honey-Glazed Salmon with Wasabi
Source: WW Takeout Tonight
Healthy Units: 4
Servings: 4
Posted by: jillybean03
Date: 02/05/2004
Comments: This is delicious, and easy. Pair it with a simple vegetable stirfry and rice, or
as the cookbook suggests, with a cucumber salad (The peanut/cucumber one from the
comp would be delicious)
Caution - it did smell up the kitchen! This would work very well on a grill outside.
Ingredients
3 T. Mirin (I used "chinese rice wine")
1 T. Seasoned rice vinegar
1 T. reduced sodium soy sauce
1 T. honey
1 t. minced peeled fresh ginger (I increased)
2 t. wasabi paste (I used powder)
1 lb salmon fillet, cut into 4 pieces
1/2 t. salt
1/2 t. pepper
1/4 c. thinly sliced scallions
Instructions
1. To make the sauce, bring the mirin, vinegar, soy, honey, ginger and wasabi to a boil in
a small saucepan. Cook, stirring occasionally, over med-high heat until the flavors are
blended and the sauce is thickened, about 5 minutes. Remove from heat, cover and
keep warm
2. Meanwhile, sprinkle the salmon with the salt and pepper. Spray a large nonstick
skillet with nonstick spray and set over high heat. Add the salmon and cook, turning
once until the fish is browned on the outside and opaque in the center, about 4 minutes
on each side. Spoon the sauce over the salmon. Sprinkle with the scallions. Serve at
once.
Per serving (1 fillet/2 T. sauce) 174 cal, 4 g fat, 10 g carb, 1 g fiber, 22 g pro, 29 mg cal
Page 529
Roasted Pepper-and-Caper Stuffed Chicken Breasts
Source: Cooking Light 1998 Annual and CL website
Healthy Units: 3.8 (per CL)
Servings: 4
Posted by DebMj1
Date: 02/05/2004
Notes: This recipe is very easy to convert for just one or two servings. I added a bit
more rosemary to the stuffing mixture, so the red peppers, capers and rosemary flavor
was very strong. I omitted the oil in the stuffing mixture (there was enough liquid from
the peppers to bind everything), and I sprayed the pan with my misto instead of using oil
in the pan.
1 (12-ounce) bottle roasted red bell peppers, drained and finely chopped
2 tablespoons capers
1/4 teaspoon dried rosemary
2 teaspoons olive oil, divided
4 (4-ounce) skinned, boned chicken breast halves
1/8 teaspoon salt
1/8 teaspoon pepper
2 tablespoons minced shallots
1 (10 1/2-ounce) can low-salt chicken broth
Chopped fresh parsley (optional)
Combine bell peppers, capers, rosemary, thyme, garlic, and 1 teaspoon oil in a small
bowl; stir well.
Cut a horizontal slit through thickest portion of each breast half to form a pocket. Stuff
about 1/4 cup bell pepper mixture into each pocket. Sprinkle salt and pepper over
chicken.
Heat 1 teaspoon oil in a large non-stick skillet over medium-high heat. Add chicken;
sauté 6 minutes on each side or until chicken is done. Remove chicken from skillet. Set
aside; keep warm.
Add shallots to skillet, and sauté 1 minute or until tender. Add wine and broth to skillet.
Bring to a boil, and cook 5 minutes or until reduced to 1 cup. Return chicken to skillet;
cover and simmer 2 minutes or until thoroughly heated. Serve sauce with chicken.
Garnish with chopped parsley, if desired.
CALORIES 179 (23% from fat); FAT 4.5g (sat 0.8g, mono 2.2g, poly 0.6g); PROTEIN 27.9g; CARB 6g;
FIBER 0.8g; CHOL 66mg; IRON 1.9mg; SODIUM 514mg; CALC 31mg;
Page 530
BANANA RASPBERRY BREAD
Source: internet site angiesrelm.com/raspberries.html
Healthy Units: sliced to 16 = 3.18 point, sliced to 14 = 3.64, sliced to 12 = 4.25
Servings: 12 – 16
Date: 02/05/2004
Ingredients:
1 ¾ c. flour
1 ½ t. baking powder
½ t. baking soda
1/3 c. vegetable shortening
2/3 c. sugar
2 eggs slightly beaten
3 ripe bananas
1 ½ c fresh raspberries*
*If using frozen, include ¼ c. raspberry juice.
Instructions:
Preheat oven to 350º.
Sift flour, baking powder and soda together in medium sized bowl. Set aside.
In a large bowl, blend the shortening and the sugar until fluffy. Add eggs and beat well.
Alternately add flour mixture and bananas. Mix until smooth. Carefully fold in
raspberries.
Pour into greased loaf pan and bake for 1 hour.
Cool in pan 10 minutes then invert on rack. Makes 1 loaf.
Her tip was that it is good with cream cheese. But we loved it without. Who needs the
added points.
Page 531
Black Bean Nachos
Source: Live with Regis & Kelly; altered
Healthy Units: 7 points
Servings: 8
Posted by: Shellshock
Date: 02/05/2004
Ingredients:
4 small tomatoes
2 average jalapeno pepper
Olive oil cooking spray
1 pound ground beef 5-7% fat
2 clove garlic
1 1/2 tsp chili powder
2 tsp ground cumin
1 Tbsp Cayenne Pepper Sauce (Louisiana Hot Sauce)
15 oz canned black beans (drained)
2 tbsp FF margarine
2 tbsp all-purpose flour
2 c FF skim milk
2 c shredded RF Mexican cheese
1 bag of Guiltless Gourmet Baked, Not Fried Chili Lime Tortilla Chips
1 bag of Guiltless Gourmet Baked, Not Fried Spicy Bean Tortilla Chips
1/4 c fresh cilantro
Instructions:
Arrange a mixture of baked chips on a very large platter.
Next combine diced tomatoes (seeded and diced), jalapeno pepper (seeded and finely
chopped),1/2 a white onion (diced), and fresh finely chopped cilantro. Set aside to let
the flavors marry.
Next heat a medium skillet over medium high heat. Add oil spray, garlic, remaining
onion, and jalapeno pepper; saute for 2 minutes. Then add meat and crumble with a
wooden spoon. Season meat with chili powder, cumin and cayenne pepper sauce. Cook
meat 5 minutes, then stir in beans and reduce to low.
Next, in a medium pot, melt butter and add flour to it. Cook flour and butter about a
minute or till well mixed. Then whisk milk in with a whisk over moderate heat. When milk
comes to a bubble, stir in shredded cheese with a wooden spoon. Remove from heat.
Pour meat mixture over chips, pour cheese over top and pour pico de gallo you made
first on top.
Note: This is delicious and wonderful if you are having a casual dinner with some
friends.
Page 532
Cheese Blintzes
Source: McCalls Cook Book (1963)
Healthy Units: 1.28 each (25.75 whole recipe)
Servings: 4 –5 Makes 20 – 7 inch
Date: 02/06/2004
Comments: Healthy units were calculated using Fat Free Cream Cheese
and 1% Cottage Cheese and 1% milk. I cut the ½ cup butter for frying each blintz
and used butter spray. Using butter spray for last frying and 2 teaspoons of butter
cuts out tons of points. You may wish to cut out the butter completely but I like the
richness of the flavor it adds.
Ingredients:
Filling:
4 oz cream cheese
½ cup creamed cottage cheese (I used small curd)
2 egg yolks
2 Tablespoons sugar
1 t. vanilla extract
Blintzes:
2 eggs
2 T. salad oil
1 c. milk
¾ c. sifted all-purpose flour
½ t. salt
2 t. butter
1. Make filling: Combine all ingredients in medium bowl; beat, with rotary beater, until smooth.
Refrigerate, covered, until ready to use.
2. Blintzes: In medium bowl, with rotary beater, beat eggs, salad oil, and milk
well mixed. Add flour and salt; beat until very smooth.
3. Refrigerate, covered, 30 minutes. Batter should be consistency of heavy cream.
4. For each blintz, spray butter spray in each pan. (Original recipe said to melt 1 t. butter). Pour
in about 1 ½ T. batter, rotating pan quickly to spread batter completely over bottom of pan.
5. Cook, over medium heat, until lightly browned on one side; remove. Stack blintzes browned
side up, as you take them from the skillet.
6. Place 1 T. filling on each browned surface of each blintz. Fold two opposite side over filling;
then roll up carefully.
Note: At this point, from another recipe, it said you could stop and freeze these at this point.
7. Spray large skillet, add 2 t. butter, melt. Sauté blintzes, seam side down, until golden-brown.
Turn; sauté other side until golden brown.
8. Serve hot, with sour cream and raspberries if desired. Remember to extra points for this. I
like to serve with Cool Whip Lite.
Page 533
Cinnamon-Walnut Scones
Source: Adapted from Victorian Rose Tea Room
HU: 3.5 per scone
Servings: 8
Posted by DebMj1
Date: 02/06/2004

1/4 cup finely chopped walnuts
1 1/2 Tablespoons sugar
1 1/2 Tablespoons splenda sugar substitute
1/2 teaspoon salt
1/4 cup light butter (Corman's)
1/2 cup egg beaters® 99% egg substitute
1/3 cup fat-free half and half
1/8 cup nonfat buttermilk
1/2 teaspoon sugar
In a bowl, combine the first 8 ingredients (all-purpose flour through cinnamon); cut in
butter until the mixture resembles coarse crumbs. Combine egg substitute and half and
half; stir into dry ingredients just until moistened. Turn onto a floured surface; gently pat
into a 7-inch circle, 3/4-inch thick. Cut into 8 wedges. Separate wedges; place on a
lightly greased baking sheet. (I used a Silpat so I didn't flour the surface or grease the
baking sheet.) Brush tops with buttermilk. Let rest 15 minutes. Sprinkle with 1/2 tsp.
sugar. Bake at 450 F. for 14-16 minutes or until golden brown.
Each scone has 171 calories, 6 gms. fat and 2 gms. fiber (according to MasterCook).
Page 534
Sweet and Sour Slaw
Source: Unknown
Healthy Units: 0
Servings: 6
Posted by: Barbara (Vino49)
Date: 02/07/2004
Comments: This was really tasty and may become my new favorite slaw. The peppers
and scallions really added good taste.
Comments from Rainbow96: May want to add some toasted slivered almonds (small
amount) -- adds a bit of a "crunch" to the dish. Make sure to add the points for
almonds.
1 16 oz pkg pre-cut cabbage with carrots

1/2 pkg Ramen noodles with seasoning
1 red pepper diced (I used red and yellow- so pretty)
1 bunch scallions, sliced thin - I used the whole scallion - white and green parts
1/3 c red wine vinegar
2 TBS Splenda
Mix vinegar and splenda and put aside.

Break up noodles in package and pour half into no stick skillet...use 1/2 pkg of
seasoning and sprinkle over the noodles. Toast noodles over medium heat until lightly
browned. Put aside.
Rinse cabbage and then drain well, add peppers, scallions and vinegar mixture. Toss
well and refrigerate. When ready to serve, add the toasted noodles and toss again.
Page 535
Chicken, Portobello, and Spinach Lasagna
Linda's kitchen
Healthy Units: 8
Servings: 12
Posted by Sharpeimommy
Date: 02/08/2004
Notes: I used asiago rather than parmesan, and it really gave this dish a great flavor.
And, as good as it is on day 1, Dh says it's twice as good the next day.
Ingredients
9 items dry lasagna noodles

1/4 cup butter
1 cup onion
2 clove garlic cloves
1 tsp salt
2 cup fat-free chicken broth
1 1/2 cup fat-free skim milk
3 cup part-skim mozzarella cheese
1 cup grated Parmesan cheese
1 tsp ground basil
1 tsp ground oregano
2 cup part-skim ricotta cheese
2 cup cooked light meat chicken, cubed
2 cup spinach
16 oz sliced portabella mushroom
2 tsp olive oil
Instructions
1. Preheat oven to 350. Cook lasagna noodles as directed.
2. Spray a large saucepan with cooking spray, cook the onion and garlic until tender, stirring
frequently. Add the butter and stir until melted. Stir in the flour and salt, and simmer until bubbly.
Mix in the broth and the milk, and boil, stirring constantly for 1 minute. Stir in 2 cups of mozzarella
and 1/2 cup parmesan. Season with basil, oregano, and black pepper. Remove from heat and set
aside.
3. Add olive oil to a large pan (I used the dutch oven I used for my lasagna noodles). Add
mushrooms. Cook for approximately three minutes, then add spinach and 1 clove minced garlic.
Cook for 1 additional minute, and remove from heat.
4. Spread 1/3 of sauce mixture in the bottom of a 9x13 inch baking dish. Layer with 1/3 of the
noodles, the ricotta and the chicken. Arrange 1/3 of the noodles over the chicken, and layer with
1/3 of the sauce mixture, spinach and mushrooms, remaining 1 cup mozzarella and 1/2 cup
parmesan. Arrange remaining noodles over cheese, and spread remaining sauce evenly over
noodles. Sprinkle with 1/4 cup parmesan cheese.
5. Bake 35 to 40 minutes in the preheated oven.
Page 536
Roast Pork with Garlic and Rosemary
Unknown Source
Healthy Units: 6
Servings: 9
Date: 02/08/2004
Notes: This is good for ham, too, but leave out the salt! I'm guessing at the number of
servings. It's probably a good idea to recalculate points based on the cut of meat you
buy.
Ingredients
1 serving(s) salt
1 tsp black pepper
2 Tbsp rosemary
1 Tbsp sugar
2 clove garlic clove(s)
2-3 pound lean pork roast (I usually buy Lean Generation Tenderloin)
1 1/3 cup fat-free chicken broth
1 Tbsp butter
Instructions
Mix liberal amount of salt and pepper with chopped rosemary, sugar, and garlic. Rub on
pork.
Spray roaster with cooking spray. Place pork in roast pan in oven for 15 minutes. Pour
1/2 cup stock over roast and lower heat to 325. Pour 1/4 c. stock over roast every 15
minutes for 1 1/4-1 1/2 hours.
Pour drippings into a sauce pan, reduce to 3/4 cup. Add butter. Serve sauce over roast.
Page 537
Strawberry Salad with Poppy Seed Dressing
Source: CL June 03
Healthy Units: 1
Servings: 6
Date: 02/08/2004
Notes: This is my absolute favorite salad. If I can't find fresh strawberries, mandarin
oranges make a great substitute.
Ingredients
3 Tbsp. sugar
3 Tbsp. light mayonnaise
2 Tbsp. skim milk
1 Tbsp. poppy seeds
1 Tbsp. white wine vinegar
10 ounces romaine lettuce
1 cup sliced strawberries
2 Tbsp. slivered almonds toasted.
Instructions
Combine first five ingredients in a small bowl, stirring with a whisk.
Place lettuce in a large bowl, add strawberries and almonds, tossing to combine.
One serving is 1 1/2 cups salad mixture, and 1 Tbsp. of dressing.
Page 538
Old-Fashioned Chicken Potpie
Healthy Units: 8
Yield: 6 servings
Date: 02/09/2004
Comments: I subbed poultry seasoning for thyme and light butter for the regular butter.
Tasty and was filling. Good comfort food on a cold day!
Crust:
1 cup all-purpose flour, divided
3 tablespoons ice water
1 teaspoon cider vinegar
1/4 teaspoon salt
1/4 cup vegetable shortening
Filling:
3 cups Chicken Stock, divided
2 1/3 cups cubed red potato (about 1 pound)
1 cup (1/4-inch-thick) sliced carrot
2 teaspoons butter or stick margarine
1/2 cup chopped shallots or onions
2 cups diced cooked chicken
1 cup frozen petite green peas
3/4 teaspoon salt
Dash of black pepper
Cooking spray
2 teaspoons 1% low-fat milk
To prepare crust, lightly spoon 1 cup flour into dry measuring cups; level with a knife.
Combine 1/4 cup flour, ice water, and vinegar in a small bowl. Combine 3/4 cup flour
and 1/4 teaspoon salt in a large bowl; cut in shortening with a pastry blender or 2 knives
until mixture resembles coarse meal. Add vinegar mixture; stir just until moist. Press
mixture gently into a 5-inch circle on heavy-duty plastic wrap; cover with additional
plastic wrap. Chill for 15 minutes. Roll dough, still covered, into a 13 x 10-inch oval.
Place dough in freezer 5 minutes or until plastic wrap can be easily removed.
Page 539
Chicken Potpie (continued)
To prepare filling, bring 2 1/2 cups Chicken Stock to a boil in a medium saucepan. Add
potato and carrot; cook 2 minutes. Drain mixture in a colander over a bowl, reserving
cooking liquid.
Melt butter in a large nonstick skillet over medium heat. Add shallots; cook 3 minutes.
Lightly spoon 1/2 cup flour into a dry measuring cup; level with a knife. Combine 1/2 cup
flour and 1/2 cup Chicken Stock; stir with a whisk. Add to skillet. Stir in potato mixture,
reserved cooking liquid, chicken, peas, 3/4 teaspoon salt, thyme, and pepper. Cook 10
minutes. Remove from heat; cool slightly. Spoon chicken mixture into a 1 1/2-quart
casserole dish coated with cooking spray. Remove 1 sheet of plastic wrap from dough.
Place dough on top of chicken mixture, pressing to edge of dish. Remove top sheet of
plastic wrap. Cut 5 slits in top of crust to allow steam to escape. Gently brush crust with
milk. Bake at 400° for 45 minutes or until golden. Let stand 10 minutes.
Yield: 6 servings
Page 540
Apricot-Orange Crumb Cake
Healthy Units: 5
Yield: 8 servings
February 9, 2004
Comments: The HU's dropped to 4 since I used light butter. 213 cal, 5 fat, >1 fiber

1/2 cup sugar
1/8 teaspoon salt
1/4 cup chilled stick margarine or butter, cut into small pieces
3 tablespoons tub-style light cream cheese
3 tablespoons part-skim ricotta cheese
1 teaspoon grated orange rind
1 large egg
1/4 cup chopped dried apricots
Cooking spray

Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, sugar,
and salt in a mixing bowl, and cut in the margarine and cream cheese with a pastry
blender or 2 knives until mixture resembles coarse meal. Reserve 1/2 cup flour mixture
for topping; set aside.
Combine the remaining flour mixture, baking powder, and baking soda, and add the
milk, ricotta cheese, vanilla extract, orange rind, and egg. Beat the mixture at medium
speed of a mixer until blended (batter will be lumpy), and fold in the chopped apricots.
Spoon the batter into an 8-inch round cake pan coated with cooking spray. Dot the
batter with apricot preserves, and swirl the preserves into the batter using a knife.
Sprinkle the reserved 1/2 cup flour mixture over the batter. Bake 350° for 30 minutes or
until cake springs back when touched lightly in center. Cool the cake on a wire rack.
Page 541
Gyros
Source: CL March 2003
Healthy Units: 8
Serves:4
Posted by KateWD (Kate)
February 9, 2004
Notes: I used all ground sirloin since I don't like lamb
Loaves:
1 Tsp Onion Powder
1 tsp garlic powder
1 tsp dried oregano
2 tsp fresh lemon juice
1/4 tsp salt
6 oz ground lamb
6 oz ground sirloin
Cooking spray
1/8 tsp ground red pepper
Sauce:
1 cup peeled shredded cucumber
1/4 cup vertically sliced red onion
1 TBS chopped fresh mint (I ommitted this)
1/2 tsp garlic powder
1/2 tsp fresh lemon juice
1/8 tsp salt
1 (8 oz) carton plain fat-free yogurt
Remaining Ingredients:
4 pocketless pitas (I used whole wheat pitas from Trader Joes)
(1) Preheat broiler

(2) To prepare loaves, combine first 8 ingredients, stirring well. Divide mixture in 1/2,
forming each half into a 6 x 3" loaf. Place each loaf on a broiler pan coated w/cooking
spray; broil 7 minutes on each side or until done.
(3) Sprinkle loaves w/red pepper. Cut each loaf crosswise into 1/8" slices.
(4) To prepare sauce, place cucumber and onion onto several layers of heavy-duty
paper towels. Cover w/additional paper towels; let stand 5 minutes.
(5) Combine cucumber mixture, mint, and next 5 ingredients (mint - yogurt), stirring well.
Divide meat slices evenly among pitas; top each serving w/about 1/4 cup sauce.
Calories: 375; Fat: 11.6 g (sat 4.4g, mono 4.7g, poly 1g); Protein: 25g; Carb: 42.2g;
Fiber: 2.3g; Chol: 61mg; Iron: 3.5g; Sodium: 62.7mg; Calc: 158 mg
Page 542
Tacos Picadillo
Source: www.foodtv.com
Healthy Units: 1.5
Yield: 12 servings
Posted By: ellen6242 (Ellen)
February 9, 2004
Ellen's Comments: The recipe as written called for 2 tablespoons of oil, I used 1
tablespoon and it was plenty. One ounce of taco meat is 1.5 point. I used 3 ounces in
my taco salad.

1 medium onion, chopped (1 cup)
2 gloves garlic, chopped
1 jalapeno pepper, stemmed, seeded and minced. (If you like it hot include the seeds).
1 1/2 tablespoons chili powder
Kosher salt
4 whole peeled canned tomatoes, chopped, and about 1/4 cup of their juices
3/4 pound lean ground sirloin
1/3 cup fat-free chicken broth
1/4 cup fresh cilanto leaves, roughly chopped
Put the oil, onions, garlic and spices in a medium skillet, season with salt and cook over
medium heat to medium-low heat, stirring occasionally until tender, about 10 minutes.
Increase the heat to medium-high, add the tomatoes and their juices and boil to thicken,
about 2 minutes. Stir in the beef and chicken broth, adjust the heat so the mixture
simmers and cook until the beef is cooked through and the mixture thickens, about 15
minutes. Stir in cilanto, taste and season with salt and pepper as desired.
Page 543
Shrimp-and-Orzo Salad
Source: CL 1998 Annual and website
Healthy Units: 6
Servings: 4 (1 1/2 cups each)
Posted by DebMj1 (Deb)
February 10, 2004
CL Note: This recipe is even quicker to prepare if you use precooked shrimp.
1/3 cup red wine vinegar

1 teaspoon dried basil
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup uncooked orzo (rice-shaped pasta)
2 cups diced seeded tomato
1 cup frozen green peas, thawed
1/2 cup finely chopped purple onion
1/4 cup chopped fresh parsley (I omitted this)
1 pound medium shrimp, cooked and peeled
Boston lettuce leaves (optional)
Combine first 6 ingredients in a large bowl. Stir well; set aside.

Cook orzo according to package directions, omitting salt and fat. Drain well.
Add orzo and remaining ingredients to vinegar mixture, and toss well. Cover and chill.
Serve in a lettuce-lined bowl, if desired.

26g; CARB 45.1g; FIBER 4.7g; CHOL 129mg; IRON 5.3mg; SODIUM 475mg; CALC
89mg;
Page 544
Baked Chicken Marinated in Orange and Brown Sugar
Source: Lean and Loving It
Healthy Units: 5
Servings: 4
Posted by LissaR
February 10, 2003

1 Tbsp light brown sugar
2 Tbsp soy sauce
1/2 tsp sesame oil
1 tsp fresh ginger, grated
4 skinless, boneless chicken breast halves
2 cups (supposedly) fresh white bread crumbs (I always use dried)
In a glass or ceramic bowl, combine first six ingredients, stirring until the brown sugar is
dissolved. Add the chicken, cover with marinade. Marinate for 1 hour.
Preheat oven to 450. Coat chicken with bread crumbs, place on a cookie sheet coated
with cooking spray. Bake at 450 for 16-18 minutes, or until done, flipping once.
Page 545
Oatmeal Cookies with A-Peel
Health Units: 2 cookies are 3
Yield: 4 dozen
Posted by: Nikkie1t(Tracy)
February 10, 2004
NOTE: These are a soft cookie.
1 cup sweetened dried cranberries (such as Craisins) or raisins

1/4 cup butter or stick margarine, softened
2 tablespoons light-colored corn syrup
1 large egg
1/2 teaspoon salt
3 cups regular oats
1/3 cup coarsely chopped walnuts
1 tablespoon grated orange rind
Cooking spray

Combine cranberries and orange juice in a bowl; cover and let stand 10 minutes.
Beat the sugars and butter at medium speed of a mixer until light and fluffy. Add corn
syrup and egg; beat well. Stir in cranberry mixture.
Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour,
baking soda, baking powder, and salt in a bowl, stirring well with a whisk. Add the oats,
walnuts, and orange rind; stir well. Add to sugar mixture; stir until well-blended.
Drop by level tablespoons 2 inches apart onto baking sheets coated with cooking spray.
Bake at 375° for 8 minutes or until almost set. Cool on a wire rack.
Yield: 4 dozen (serving size: 1 cookie)

10mg;
Page 546
Chicken Breasts with Orange Sauce
Source: Recipe from cookbook imported to MasterCook
Healthy Units: 5.5
Servings: 4
Posted By: thinmeplease (Diane)
Date: 2-10-2004
Quick and easy

Note: I calculated this using .5 for some of the ingredients. If using Mastercook
it says it is 4.0 points. This was calculated using 4 oz chicken breasts. I used
homemade white wine because that is all we have in the house.
I put the sauce over chicken that was baked
with poultry seasoning and season salt. The sauce on the chicken was wonderful.
Put some sauce on rice but was bland.
I think adding some season salt and poultry seasoning to the sauce
would be a plus for the rice.
Ingredients:
1 medium orange
4 chicken breast halves without skin -- boned
1 tablespoon butter or margarine
1 tablespoon flour
1/4 cup water
2 tablespoons dry white wine
1 teaspoon brown sugar
1/2 teaspoon chicken bouillon -- granules
Remove peel from half of the orange using a vegetable peeler. Cut into thin strips. Set
aside. Remove white membrane and section the orange; set aside. Rinse the chicken
and pat dry.
Season chicken lightly with salt and pepper. Place chicken on the unheated rack of a
broiler pan. Broil 4 to 5 inches from heat for 12 to 15 minutes or
till the chicken is tender and no pink remains, turning once. Keep warm.
Meanwhile for the sauce, melt margarine in a small saucepan; add flour. Cook and stir
over medium heat about 2 minutes or till mixture is a light reddish brown.
Carefully stir in the water, orange juice, wine, brown sugar, and bouillon granules. Cook
and stir until thickened and bubbly; cook and stir 1 minute more.
Stir in reserved orange peel and sections. Heat through. Spoon sauce over the
chicken.
Page 547
Sole Strudel
Source: self revamped CL
Healthy Units: 8 for 2 HUGE servings, 4 for 4 smaller servings
Posted by: Kimberley
Date: Feb. 11/04
Ingredients
8 ounces sole fillet
1 cup potato -- peeled and cubed
1/2 cup evaporated skim milk
1/4 cup chicken stock
1 small onion -- minced
spinach, enough to yeild 1C cooked and squeezed dry
1 1/2 teaspoons dried dill
2 tablespoons parmesan cheese
4 sheets phyllo pastry
Instructions
Place sole fillet on a broiler pan coated with cooking spray. Sprinkle with salt and
pepper. Broil until fish flakes easily when tested with a fork, 5 - 7 minutes. Cut fillet into
small chunks; set aside
Preheat oven to 350°
Combine potato, milk, chicken stock and shallot in a small saucepan; bring to a boil.
Reduce heat, and simmer 10 minutes or until liquid has reduced and potato is tender.
Mixture should be creamy but not overly liquid. Gently stir in fish, spinach, dill, and
cheese. Salt and pepper to taste, set aside.
Place 1 phyllo sheet on work surface (cover remaining dough to keep from drying);
lightly coat with cooking spray. Working with 1 phyllo sheet at a time, coat remaining 3
phyllo sheets with cooking spray, placing one on top of the other. Press gently to seal
sheets together.
Spoon potato mixture along 1 long edge of phyllo, leaving a 2-inch border at each end.
Fold over the short edges of phyllo to cover 2 inches of potato mixture on each end.
Starting at long edge with 2-inch border, roll up jelly-roll fashion. (Do not roll tightly, or
strudel may split.) Place strudel, seam side down, on a jelly-roll pan coated with cooking
spray. Score diagonal slits into top of strudel using a sharp knife. Lightly spray strudel
with cooking spray.
Page 548
Bake strudel at 350° for 30 minutes or until golden brown. Serve warm.
Page 549
Banana Treats
Source: CL Web Site
Healthy Units: Per Cookie: 2
Servings: 3 dozen
Posted by star112274
February 11, 2004
1 cup sugar
1/2 cup stick margarine, softened
1/3 cup mashed ripe banana
1 egg
1 1/2 cups low-fat granola (without raisins)
Cream sugar and margarine at medium speed of a mixer until fluffy (about 3 minutes).
Add banana, vanilla, and egg; beat well. Combine flour, baking soda, and nutmeg; stir.
Add to creamed mixture, beating well. Stir in granola.
Drop the dough by level tablespoons onto baking sheets coated with cooking spray.
Bake at 325° for 12 minutes or until lightly browned; let cool on pans 1 minute. Remove
from pans, and let cool completely on wire racks.
CALORIES 92 (29% from fat); FAT 3g (satfat 0.6g, monofat 1.3g, polyfat 1g); PROTEIN
1.4g; CARBOHYDRATE 14.9g; FIBER 0.5g; CHOLESTEROL 6mg; IRON 0.4mg;
SODIUM 71mg; CALCIUM 3mg;
Page 550
Garlic-Cheese Grits
Source: Cooking Light 15-Minute Recipes
Quick & Easy
Healthy Units 3 per serving
Servings 6 (about ¾ cup)
Posted by MedleyDawn (Melody)
Feb 11, 2004
4 cups water
¼ tsp. Salt
2 large garlic cloves, minced (I used jarred roasted garlic)
1 cup uncooked quick-cooking grits
6 ounce light processed American cheese, cubed, aka Velvetta Light
½ tsp low-sodium Worcestershire sauce
¼ tsp. Dry mustard
1/8 tsp. Ground red pepper ( or more to taste)
Combine first 3 ingredients in a medium saucepan. Bring to a boil. Slowly stir in grits.
Cover, reduce heat, and simmer 5 minutes or until grits are thickened, stirring
occasionally.
Add cheese and remaining ingredients to grits. Stir until cheese melts. Serve
immediately.
Yield: 6 servings (about ¾ cup each)
Calories: 142 Fat: 2.2 g Protein: 9.3 g Carb: 21.4 g Fiber: 1.3 g
Page 551
Deviled Crab Boules with Beurre Blanc
Source: Cooking Light Jan. 2003
Healthy Units: 9
Serves: 2
02/11/04
Crusty individual bread rounds are stuffed with succulent crab and topped with a buttery
wine sauce. Make-ahead tip: Prepare the bread shells and crab filling up to a day ahead
of time. Just store the shells at room temperature in a zip-top plastic bag, and
refrigerate the crab filling.
Boules:
2 (3-ounce) Kaiser rolls
Deviled crab:
1/4 cup finely chopped green onions, divided
2 tablespoons light mayonnaise
1 tablespoon stone-ground mustard
1/2 pound lump crabmeat, shell pieces removed
Beurre blanc:
1/3 cup fat-free, less-sodium chicken broth, divided
1/4 cup finely chopped shallots
1 bay leaf
1 teaspoon cornstarch
1 tablespoon butter
1/2 teaspoon lemon juice
Julienne-cut green onions (optional)
To prepare boules, hollow out each roll, leaving about a 1/4-inch-thick shell; reserve torn
bread for another use. Place bread shells on a baking sheet. Bake at 375° for 5
minutes. Remove from oven; set aside.
Page 552
Deviled Crab Boules with Beurre Blanc (continued)
To prepare deviled crab, combine 2 tablespoons chopped green onions, 1/4 cup wine,
and garlic in a small saucepan; bring to a boil. Reduce heat; simmer until reduced to 2
tablespoons (about 2 minutes). Remove from heat; stir in mayonnaise, mustard, red
pepper, and paprika. Add 2 tablespoons chopped Deviled Crab Boules with Beurre
Blanc (cont.)
green onions and crab; toss gently to combine. Spoon crab mixture evenly into bread
shells. Bake at 375° for 15 minutes or until thoroughly heated.
To prepare beurre blanc, combine 2 tablespoons broth, shallots, 1/4 cup wine, vinegar,
and bay leaf in a small saucepan; bring to a boil. Reduce heat, and simmer until
reduced to 1/4 cup (about 3 minutes). Drain through a fine sieve into a bowl, reserving
liquid; discard solids.
Return wine mixture to pan. Combine remaining broth and cornstarch, stirring well with
a whisk; stir into wine mixture. Bring to a boil; cook 1 minute, stirring constantly.
Remove from heat; add butter, stirring until butter melts. Stir in juice and black pepper.
Serve beurre blanc immediately over warm boules. Garnish with julienne-cut green
onions, if desired.
Yield: 2 servings (serving size: 1 boule and about 1/4 cup sauce)
Page 553
Peppered Pork with Corn Relish
Quick & Easy
Cooking Light 15 Minute Cookbook
Healthy Units: 6
Servings: 4 (1 chop + ½ cup relish)
Posted by: MedleyDawn (Melody)
Feb. 11, 2004
Cooking Spray
4 (4 ounce each) boneless center-cut loin pork chops (also good with chicken tenders)
2 tablespoons jalapeno jelly, divided
1 ½ cups frozen whole kernel corn, thawed
½ cup chopped red bell pepper
Heat large non-stick skillet coated with cooking spray over medium heat. Add pork. Top
evenly with 1 tablespoon jelly. Cook 3 minutes on each side. Remove from pan and
keep warm.
Add remaining 1 tablespoon jelly to pan. Cook over low heat stirring constantly until
melted. Add corn, pepper and onion. Cook over medium heat, stirring constantly, 2
minutes. Add pork. Cook about 3 minutes or until pork is done.
Cal: 268 Fat: 8.8 g Protein: 27.1 g Carbs: 20.8 g Fiber 2.0 g
Page 554
Skillet Chicken Pasta (Quick & Easy)
Source: CL June 2003
Healthy Units: 10
Servings: 4 (1 cup chicken mixture and 1 cup pasta)
Posted by: jhoulih (Jodi)
2/11/04
CL Note: Cream cheese makes the sauce velvety.
1 (9-ounce) package fresh linguine

1 pound chicken breast tenders
¼ teaspoon seasoned salt
1 tablespoon butter
1 cup sliced mushrooms
½ cup sliced onion
½ cup dry sherry
½ cup (4 ounces) 1/3-less-fat cream cheese
1. Cook pasta according to package directions, omitting salt and fat. Drain.
2. While pasta cooks, sprinkle chicken with salt and pepper. Melt butter in a large
nonstick skillet over medium-high heat. Add chicken, mushrooms, and onion; sauté 7
minutes or until chicken is done. Remove from pan; keep warm.
3. Add sherry to pan, scraping to loosen browned bits. Stir in broth and cheese; bring to
a boil. Reduce heat, and simmer until cheese melts (about 3 minutes), stirring
constantly. Return chicken mixture to pan, and cook until thoroughly heated. Serve over
pasta (I mixed the pasta in the pan before dishing up).
69mg
Page 555
Crumb-Topped Jumbo Bran Muffins
Source: WW Take-out Tonight
Healthy Units: 6 for jumbo muffins (3 for standard size muffins)
Servings: 6 jumbo muffins (12 standard size muffins)
Posted by: jhoulih(Jodi)
2/11/04
WW Note: Oversize muffins sound like they should be off-limits, but not this recipe.
Unprocessed bran, sold in boxes in your market’s cereal aisle or in bulk at natural-food
stores, provides lots of fiber in these oversize delights. For smaller muffins, spoon the
batter into a standard 12-cup muffin tin, bake about 23 minutes, & cut the points in half.
2 T. + ¼ cup all-purpose flour

2 T. packed light brown sugar
1 T. butter, cut in small pieces
2 T. chopped walnuts
1 ½ cups unprocessed bran
1 cup whole-wheat flour
1 t. baking soda
½ t. baking powder
¼ t. salt
1 large egg
2 egg whites
1/3 cup sugar
2 T. molasses
1 cup fat-free buttermilk
1. Preheat the oven to 375. Spray a 6-jumbo cup (1 cup each) nonstick muffin tin with
nonstick cooking spray (or line with foil or paper liners).
2. To make the crumb topping, combine 2 tablespoons of the all-purpose flour and the
brown sugar in a medium bowl. With a pastry blender, cut in the butter until the mixture
is crumbly. Stir in the walnuts.
3. Combine the bran, whole-wheat flour, the remaining ¼ cup all-purpose flour, the
baking soda, baking powder, and salt in a large bowl. With an electric mixer on medium
speed, beat the egg, egg whites, sugar and molasses in a large bowl until blended.
Gradually beat in the buttermilk. Gradually add the bran mixture, mixing on low speed
until just blended. Stir in the raisins.
4. Spoon the batter into the cups, filling each about half full. Sprinkle with the crumb
topping. Bake until a toothpick inserted in a muffin comes out clean, about 25 minutes.
Cool in the pan on a rack 5 minutes; remove from the pan and cool completely on the
rack.
Per Serving (1 jumbo muffin): 329 Cal, 6 g fat, 2 g sat fat, 42 mg Chol, 481 mg sodium, 64 g Carb, 8 g
fiber, 10 g protein, 111 mg Calcium.
Page 556
OAT BRAN MUFFINS
Source: Cooking Light, Nov. 2002
Healthy Units: 2
Serves: 28 muffins
Posted by: bms2003(Betty)
2/11/04
Notes: I put these in the freezer and just pop one into the microwave to heat up. They
aren't very sweet, so DH puts honey on his. You need to grind or crush the flaxseeds to
get their nutritional value.

1-3/4 cups oat bran
1/3 cup nonfat dry milk
1/4 cup flaxseed
2 teaspoons baking soda
1/2 teaspoon salt
2 cups shredded carrot
2 cups chopped Granny Smith apple
1 cup raisins
1 cup fat-free milk
1/4 cup canola oil
3 large egg whites
1 thin-skinned orange, unpeeled and quartered
Cooking Spray
1. Preheat oven to 375°. Lightly spoon flours into dry measuring cups; level with a
knife. Combine flours and the next 8 ingredients in a large bowl, stirring well with a
whisk. Stir in carrot, apple, and raisins.
2. Combine milk, oil, vanilla, egg whites, and orange in a blender or food processor;
process until smooth. Make a well in center of flour mixture; add milk mixture; stir just
until moist.
3. Spoon 3 tablespoons batter into each of 28 muffin cups coated with cooking spray.
Bake in batches at 375° for 20 minutes or until muffins are browned and spring back
when touched lightly in center. Remove the muffins from pans immediately, and place
on a wire rack.
CALORIES 114; FAT 2.8g; PROTEIN 3.5g; CARB 22.6g; FIBER 3g; CHOL 0mg; IRON
1.1mg; SODIUM 188mg; CALC 61 mg
Page 557
Mushrooms Simmered with Garlic and Wine
Source: Unknown
Healthy Units: 1.2
Servings: 8
February 12, 2004
2 lbs mushrooms, small

1 Tablespoon olive oil
1/2 tsp salt
1/2 tsp fresh ground black pepper
3/4 c dry white wine
1/2 tsp dried thyme
1/4 c fresh parsley, chopped
Clean and trim mushrooms. In a large, deep skillet over medium heat, heat oil until hot.
Add mushrooms and cook 2 minutes. Add salt, pepper and garlic; cook 5 minutes or
until mushrooms give up their liquid.
Add wine and thyme; bring to a simmer. Simmer uncovered 20 minutes or until
mushrooms are tender and liquid is slightly thickened. Taste and adjust seasonings; stir
in parsley. Serve warm or at room temperature.
Note: if medium sized mushrooms are used, cut in half; if large, cut into quarters.
Page 558
Chocolate Chunk Bread Puddings
Source: Cooking Light Jan 2003
Healthy Units: 7
Serves: 2
Posted by: Allison
02/12/04
Try not to chop the chocolate too finely so you'll have good-sized chunks to bite into.
Hawaiian bread pudding is a soft, sweet bread found in the bakery section of most
grocery stores. Leftovers are good for ham and Swiss sandwiches.
Note from Sharpeimommy: I got it down to 5.5 using egg beaters and skim milk.
1 3/4 cups (1/2-inch) cubed Hawaiian sweet bread

2 tablespoons sugar
1 1/2 tablespoons unsweetened cocoa
1 tablespoon Kahlúa (coffee-flavored liqueur)
Cooking spray
1 ounce semisweet chocolate, coarsely chopped
2 tablespoons frozen fat-free whipped topping, thawed

Arrange bread cubes in a single layer on a baking sheet. Bake at 350° for 5 minutes or
until toasted. Remove bread from oven; decrease oven temperature to 325°.
Combine milk and next 5 ingredients (milk through egg) in a medium bowl, stirring well
with a whisk. Add bread, tossing gently to coat. Cover and chill 30 minutes or up to 4
hours.
Divide half of bread mixture evenly between 2 (6-ounce) ramekins or custard cups
coated with cooking spray; sprinkle evenly with half of chocolate. Divide remaining
bread mixture between ramekins; top with remaining chocolate.
Place ramekins in an 8-inch square baking pan; add hot water to pan to a depth of 1
inch. Bake at 325° for 35 minutes or until set. Serve each pudding warm with 1
tablespoon whipped topping.
CALORIES 319 (30% from fat); FAT 10.6g (sat fat 5.2g, mono fat 3.6g, poly fat 0.8g);
Page 559
Pan-Steamed Vegetable Dumplings with Soy Dipping Sauce
Source: WW Takeout Tonight
Healthy Units: 2 for 3 dumplings
Servings 45 Dumplings (15 servings)
Posted by Jillybean03 (Jill)
Date 2/14/04
Comments: This is a long recipe, and time consuming to form the dumplings, but it
really isn't complicated. It would make an elegant appetizer, and it freezes very well.
(Freeze before cooking, and cook straight from the freezer)
Ingredients
DIPPING SAUCE
6 T. Lite soy sauce
1 1/2 T. rice vinegar
2 1/4 t. minced peeled fresh ginger
1 1/2 t. sugar
1 1/2 t. asian (dark) sesame oil
1/8 t. pepper
DUMPLINGS
2 t. canola oil
1 t. asian (dark) sesame oil
2 T. minced peeled fresh gingner
1/2 lb shiitake mushrooms, thinly sliced
3 c. shredded Chinese cabbage (I used Napa)
2 T. sake (I used rice wine from asian aisle)
3 scallions, chopped
1 carrot, shredded
1 T. lite soy sauce
45 (3") Round (I used square) wonton wrappers
Instructions
1. To prepare the dipping sauce, combine the soy sauce, vinegar, ginger, garlic, sugar,
sesame oil, and pepper in a small bowl; set aside.
Page 560
Pan-Steamed Vegetable Dumplings with Soy Dipping Sauce (continued)
2. To prepare the dumplings, heat a nonstick wok or a large, deep skillet over medium-
high heat until a drop of water sizzles. Swirl in the canola and sesame oil, then add the
ginger and garlic. Stir fry until fragrant, about 10 seconds. Stir in the mushrooms and
cabbage, stir-fry until softened, about 3 minutes. Add the sake and cook, stirring often,
until the liquid evaporates, 3-4 minutes. Add the scallions and carrot; stir-fry until
softened, about 2 minutes. Remove from the heat and stir in the soy sauce. Transfer to
a large bowl and let cool 10 minutes.
Pan-Steamed Vegetable Dumplings with Soy Dipping Sauce (continued)
3. Arrange 6 wonton wrappers on a work surface. Place 1 t. of the vegetable mixture in

the center of each wrapper. Brush the edges of each wonton wrapper with water, then
fold into half circles, pressing the edges to seal. Place the completed dumplings on a
baking sheet lightly covered with cornstarch and cover with damp paper towels. Repeat,
making 45 dumplings (mine came out perfectly to 45)
AT THIS POINT, you can freeze the dumplings. Freeze them in a single layer. Once
frozen, transfer to a ziploc.
4. Spray a large nonstick skillet with nonstick spray and set over med-high heat. Add 10-
12 dumplings to the skillet (don't overcrowd or they won't brown) and cook until light
brown on one side, 1 minute. Add 1/3 cup water and cover with a tight fitting lid. Reduce
the heat to medium, and cook the dumplings until the liquid evaporates, 3-4 minutes.
Transfer the dumplings, browned side up, to a serving tray. Serve with the dipping
sauce.
NOTE: The dumplings are good warm or at room temp.
Page 561
Italian-Stuffed Chicken Breasts
Source: CL 1998 Annual
Healthy Units: 4
Servings: 4 (1 chicken breast half and 3 Tbsps. sauce)
February 15, 2004
1 teaspoon olive oil, divided (I used a Misto)

3/4 cup minced onion, divided
1 ounce prosciutto, chopped (about 1/4 cup)
1 Tablespoon freshly grated Parmesan cheese
1 Tablespoon dry bread crumbs (I used panko)
1 1/2 tsp. minced fresh rosemary, divided (I used dried)
4 4-oz. skinned and boned chicken breast halves
1 cup low-salt chicken broth
rosemary sprigs, for garnish
Heat 1/2 tsp. oil in a large nonstick skillet over medium heat. Add 1/2 cup onion and
saute 4 minutes. Combine sauteed onion, prosciutto, cheese, breadcrumbs and minced
rosemary in a bowl. Stir well; set aside.
Cut a horizontal slit in thickest portion of each chicken breast half to form a pocket. Stuff
about 3 Tbsps. onion mixture into each pocket. (I did up to this point much earlier in the
day and refrigerated the chicken until dinner.)
Heat 1/2 tsp. oil in skillet over medium high heat. Add chicken, and cook 6 minutes on
each side or until chicken is done. Remove chicken from skillet. Set aside; keep warm.
Add 1/4 cup onion to skillet, and saute 3 minutes. Add 1/2 tsp. rosemary, broth, wine
and garlic; bring to a boil. Cook 5 minutes or until reduced to 3/4 cup. (This took more
like 10 minutes). Return chicken to skillet; cover and simmer 2 minutes or until
thoroughly heated. Serve sauce with chicken. Garnish with rosemary sprigs, if desired.
Page 562
MAPLE BLUE
Source: The Smoothies Deck
Serves: 3
Posted by: trishblau
Date: 2/15/04
1 cup low-fat blueberry yogurt

3/4 cup skim (nonfat) milk
1 Tablespoon maple syrup
2 cups frozen blueberries
Combine the yogurt, milk, syrup, and cinnamon in a blender. Add the blueberries and
blend until smooth.
Page 563
Overnight Apple French Toast
Source: WW boards
Healthy Units: 4
Servings: 12
Posted by: figaro67
Date: 02/15/2004
1 cup brown sugar

1/2 cup light butter, melted
3 tsp. cinnamon, divided
3 Granny Smith apples, peeled and sliced
1/2 cup raisins or dried cranberries (i omitted)
1 loaf Italian or French bread, 1-inch slices
1 1/2 C Egg Beaters
1 1/2 cup skim milk
1 Tbsp vanilla
Combine brown sugar, butter and 1 tsp cinnamon in 9x13-inch dish. Add apples and
raisins; toss to coat. Spread evenly over bottom of dish. Arrange bread on top. Mix
eggs, milk, vanilla and remaining cinnamon until blended. Pour over bread, soaking
completely. Cover and refrigerate 4 to 24 hours. Bake, covered with aluminum foil at
375 for 40 minutes. Uncover and bake 5 minutes.
Page 564
Chicken Saltimboca
Source: Foodnetwork.com – Giada De Laurentis
Healthy Units: 4
Servings: 6
Posted by: ejwyatt (Emily)
Date: February 15, 2004
Notes: This is pretty quick and easy to do and VERY tasty. Prep Time: 15 minutes Cook
Time: 20 minutes
6 (3-ounce) chicken cutlets, pounded to evenly flatten

Salt and freshly ground black pepper
6 paper-thin slices prosciutto
1 (10-ounce) box frozen chopped spinach, thawed
3 tablespoons olive oil
1/4 cup grated Parmesan
1 (14-ounce) can low-salt chicken broth
Place the chicken cutlets flat on the work surface. Sprinkle the chicken with salt and
pepper. Lay 1 slice of prosciutto atop each chicken cutlet.
Squeeze the frozen spinach to remove the excess water. Season the spinach with salt
and pepper. In a small bowl, toss the spinach with 1 tablespoon of oil to coat.
Arrange an even, thin layer of spinach atop the prosciutto slices. Sprinkle the Parmesan
evenly over each. Beginning at the short tapered end, roll up each chicken cutlet as for
a jellyroll. Secure with a toothpick.
Heat the remaining 2 tablespoons of oil in a heavy large skillet over high heat. Add the
chicken and cook just until golden brown, about 2 minutes per side. Add the chicken
broth and lemon juice, and scrape the browned bits off the bottom of the pan with a
wooden spoon. Bring the liquid to a boil. Reduce the heat to medium. Cover and
simmer until the chicken is just cooked through, about 8 to 10 minutes. Transfer the
chicken to a platter. Simmer the cooking liquid over high heat until it is reduced to about
2/3 cup, about 5 minutes. Season the cooking liquid with salt and pepper, to taste.
Remove toothpicks from the chicken. Drizzle the reduced cooking liquid over the
chicken and serve immediately.
Page 565
Creamy Parmesan Orzo
Source: Cooking Light, March 2004
Healthy Units: 5
Servings: 4
Posted by: ejwyatt (Emily)
Date: February 15, 2004
Notes: This is a delicious side with an Italian chicken or fish dish.
1 Tbsp butter
1 C orzo
1 ¼ C fat-free, low-sodium chicken broth
1 ¼ C water
¼ C (1 oz) grated fresh parmesan
2 Tbsp chopped fresh basil
¼ tsp salt
¼ tsp freshly ground black pepper
4 tsp pine nuts, toasted
Heat butter in a medium saucepan over medium heat. Add orzo, and cook 3 minutes,
stirring constantly. Stir in broth and water, bring to a boil. Reduce heat, and simmer until
liquid is absorbed and orzo is done (about 15 minutes). Remove from heat, stir in
cheese, basil, salt and pepper. Sprinkle with pine nuts. Serve immediately. Yield 4
servings (serving size = ½ cup).

82mg;
Page 566
Chocolate Fudge Pie
Healthy Units: 6
Servings: 10
February 16, 2004
Comments: This was a very, very rich pie. Extremely chocolaty tasting. A small piece is
just enough! This is a great make-ahead dessert as it needs to chill at least 4 hours.
Additional Comments: Had a slice of the Chocolate Fudge Pie last night. It definitely
mellows and did not taste as rich as it did Saturday. I would recommend making it the
day before rather than only refrigerating it for 4 hours prior to serving.
1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury)

1/2 cup unsweetened cocoa
1 tablespoon all-purpose flour
1/3 cup light-colored corn syrup
1 tablespoon butter, melted
2 large eggs
2 large egg whites
1 cup frozen fat-free whipped topping, thawed
1/2 teaspoon unsweetened cocoa (optional)

Fit dough into a 9-inch pie plate. Fold edges under; flute. Place pie plate in freezer until
ready to use.
Combine brown sugar, 1/2 cup cocoa, and flour in a large bowl. Combine milk and next
5 ingredients (milk through egg whites); stir with a whisk until well blended. Add milk
mixture to brown sugar mixture; stir until combined.
Pour mixture into crust. Bake at 350° for 40 minutes or until just set. Cool on a wire rack
to room temperature. Cover; chill at least 4 hours. Spread whipped topping evenly over
filling; sprinkle with 1/2 teaspoon cocoa, if desired.
CALORIES 272 (28% from fat); FAT 8.6g (sat fat 4g, mono fat 2.7g, poly fat 1.4g);
Page 567
Spiced Pepper-Crusted Filet Mignon with Asparagus
Healthy Units: 6
Servings: 4
February 16, 2004
1 teaspoon bottled minced garlic

12 ounces fresh asparagus, trimmed
1 tablespoon cracked black pepper
2 teaspoons brandy
4 (4-ounce) beef tenderloin steaks (about 1 inch thick)
Cooking spray
Preheat broiler.
Combine minced garlic, olive oil, 1/4 teaspoon salt, and asparagus in a large bowl,
tossing gently to coat.
Combine 1/4 teaspoon salt, pepper, brandy, and garlic powder; rub evenly over steaks.
Place steaks on a broiler pan coated with cooking spray; broil 6 minutes. Turn steaks
over; add asparagus to pan. Broil 5 minutes or until desired degree of doneness.
Yield: 4 servings (serving size: 1 steak and 3 ounces asparagus)
Page 568
Black and Blue Ahi Tuna with Orange-Soy Sauce
Source: Gastronomy Restaurants
Healthy Units: 6
Servings: 4
Posted by Scarehair (Carrie)
2-16-04
Comments: This is absolutely wonderful! It is easy and gourmet. One of our favorite
menu items at Market Street Grill.
Ahi Tuna ingredients:

Cajun spice 4 6-ounce ahi tuna filets
Ahi Tuna method:

Dust the tuna lightly with Cajun spice on both sides. Sear the tuna on a very hot grill or
in a sauté pan for 2 minutes on each side.
Orange-Soy Sauce ingredients:

1 cup soy sauce (low sodium)
1 cup fresh squeezed orange juice
1/4 cup orange zest, finely chopped
Orange-Soy Sauce method:

Bring orange juice, soy sauce, and orange zest to a low boil. Simmer 5 minutes. Mix 2
tablespoons of the soy sauce mixture with the 2 tablespoons of cornstarch. Whisk the
cornstarch into the soy sauce mixture and simmer 5 minutes.
To serve:
Put filets on warm plates and pour 2 ounces of sauce over each.
Page 569
Chicken with Green Olives
Source: Cooking Light January/February 2004
Healthy Units: 8 (I made it into 6 servings at 5.5 Hus per serving)
Serves: 4 (2 thighs, about ½ C sauce and ¾ C couscous)
Date: 2/16/04
Comments: Couldn't get chicken thighs, so I used chicken legs. There were 6 legs in 2
pounds, so I decided to convert to 6 servings instead of 4. Still very satisfying.

8 chicken thighs (about 2 pounds), skinned
1/4 teaspoon salt
1 tablespoon minced fresh garlic
2 teaspoons minced peeled fresh ginger
1 teaspoon paprika
1/2 teaspoon ground turmeric
Dash of ground red pepper
1 (3-inch) cinnamon stick
1 bay leaf
2/3 cup pitted green olives
1/4 cup chopped fresh cilantro
3 cups hot cooked couscous
Heat olive oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with 1/4
teaspoon black pepper and 1/4 teaspoon salt. Add chicken to pan; cook 10 minutes,
browning on all sides. Remove chicken from pan; reduce heat to medium.
Add 1/2 teaspoon black pepper, onion, and the next 8 ingredients (onion through bay
leaf); cook 5 minutes, stirring occasionally. Add broth; bring to a boil. Return chicken to
pan, and reduce heat. Simmer, uncovered, for 15 minutes or until chicken is done.
Discard cinnamon and bay leaf.
While chicken cooks, place olives in a small saucepan; cover with water. Bring to a boil;
drain. Repeat procedure. Add olives and juice to chicken mixture; sprinkle with cilantro.
Serve over couscous.
Yield: 4 servings (serving size: 2 chicken thighs, 1/2 cup sauce, and 3/4 cup couscous)
CALORIES 397 (27% from fat); FAT 12.1g (satfat 2.2g, monofat 6.4g, polyfat 2g); PROTEIN 33.1g;
CARBOHYDRATE 37.8g; FIBER 4g; CHOLESTEROL 107mg; IRON 3mg; SODIUM 933mg; CALCIUM
66mg;
Page 570
Spicy Shrimp Etoufee
Source: Low-Calorie Cajun Cooking – Enola Prudhomme
Healthy Units: 6.5
Serves: 4
Date: 2/16/04
Notes: This is very spicy and delicious.

2 Tbsp reduced-calorie margarine
1 ½ C finely chopped onion
½ C finely chopped green bell pepper
½ C finely chopped celery
1 tsp salt
1 ¼ tsp ground red pepper (cayenne)
1 tsp paprika
¼ tsp ground oregano
1/8 tsp ground thyme
1/8 tsp dried basil leaves, crushed
½ of a 6 oz. Can of tomato paste
1 ½ C water
1 pound shrimp, peeled and deveined
¼ C finely chopped green onions
2 Tbsp very finely chopped fresh parsley
2 C hot cooked rice
In a medium saucepan over high heat, melt the margarine. Add the onions, bell pepper
and celery; sauté stirring occasionally for 10 minutes. Add the salt, pepper, paprika,
oregano, thyme and basil, and cook for 5 minutes, stirring often.
Dissolve tomato paste in the water and add to the saucepan.
Simmer for 10 minutes. Stir in shrimp, green onions and parsley. Reduce the heat,
cover and simmer for 10 minutes, stirring often. Remove from the heat and let stand,
covered, for 5 minutes before serving. Serve over hot rice.
Page 571
Red Curry Chicken With Basil
Source: www.atasteofthai.com
Healthy Units: 5
Servings: 5 1-cup servings
February 17, 2004
Comments: I used 1 tbl of the curry paste because I was not sure how spicy it would be;
next time I'll se the full amount as it needed just a little bit more spice. I added a tad bit
more fish sauce as I thought it needed a bit more salt. I don't think all the oil is needed;
will probably cut down to 2 teas next time. Next time I will also add some green onion
for more color and see what other kind of vegetables can be added as well.

1 1/2 tablespoons red curry paste
10 oz light coconut milk
1 1/2 pounds chicken breasts, no skin, no bone, R-T-C -- sliced
2 tsp brown sugar
2 tsp fish sauce
2 whole red bell peppers -- sliced
10 whole basil leaves -- chopped
Heat the oil in the frying pan over medium heat. Add the curry base and simmer for 2
minutes, so that it is dissolved and foaming.
Stir in the can of the coconut milk. Cook over medium heat for 4 minutes, stirring
occasionally. Add the sliced chicken. Simmer for 4 minutes.
Stir in the sugar, fish sauce and bell pepper. Simmer until the chicken is cooked, about 3
minutes more.
Add the chopped basil. Season to taste with more sugar as desired. Serve over rice.
Exchanges: 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates
Page 572
No-Fry French Toast
Source: Better Homes & Gardens New Dieter’s Cookbook
Healthy Units: 4
Serves: 4
Posted by: BMS2003 (Betty)
2-17-04
Nonstick spray coating

1 slightly beaten egg
1 slightly beaten egg white
3/4 c skim milk
1 t vanilla
1/8 t ground cinnamon
8 1/2-inch-thick slices French bread
1/4 t finely shredded orange peel
1/2 c orange juice
1 T honey
1 t cornstarch
1/8 t ground cinnamon
1 T powdered sugar (optional)
Spray a large baking sheet with nonstick coating. In a pie plate combine egg, egg white,
milk, vanilla, and 1/8 teaspoon ground cinnamon. Soak bread slices in egg mixture for
about 1 minute per side. Place on prepared baking sheet.
Bake in a 450° oven about 6 minutes or until bread is lightly browned. Turn bread over
and bake 5-8 minutes more or until golden brown.
Meanwhile, for orange syrup, in a small saucepan stir together orange peel, orange
juice, honey, cornstarch and 1/8 teaspoon cinnamon. Cook and stir until thickened and
bubbly. Cook and stir 2 minutes more.
If desired, sift powdered sugar over toast. Serve with warm orange syrup.
Calories 171, Fat 3g, Cholesterol 54mg, Sodium 263mg, Carbohydrates 29g, Fiber 0g,
Protein 7g
Page 573
Seared Tuna with ginger-soy dipping sauce
Source: WCPO.com
Healthy Units: 9.3
Servings: 4
Submitted by: Danikam
Date: 2-16-04
Notes: Original recipe called for steaks to be coated with sesame seeds. Use about 2/3
c. seeds for 4 steaks (just press seeds into the side of the steak) and add the points.
We added more red pepper in the sauce. Served with wasabi mayo asparagus and
noodles.
DebMj1’s notes: If you can cut the sesame seeds to 1/3 cup for each steak, it comes to
7.7 healthy units.
4 5 oz. Sashimi grade tuna steaks (sushi quality)

2 tsp sesame or canola oil
salt and freshly ground pepper
Rinse steaks and pat dry. Sprinkle with salt and pepper to taste. Heat oil in a 12" non-
stick skillet over high heat. Swirl oil in pan to coat bottom of skillet. Add tuna steaks and
cook 30 seconds without moving steaks. Reduce heat to medium-high and continue to
cook - about 1 ½ minutes total time for rare or 3 minutes total time for medium rare. To
serve cut into 1/4" slices across the grain.
Ginger Soy Dipping Sauce

1/4 Cup Soy Sauce
1/4 Cup Rice Vinegar
1/4 Cup Water
2 tsp. Sugar
2 tsp. Fresh Ginger, peeled and grated
1/2 tsp. Crushed Hot Red Pepper Flakes, or to taste
2 tsp. Asian Sesame Oil
2 Green Onions, sliced thin
2 Tbsp Fresh Cilantro, chopped
Combine all ingredients, with the exception of the onions and cilantro in a small bowl,
whisking to incorporate. Stir in sliced green onions and chopped cilantro.
Page 574
Moo Shu Chicken
Source: WW New Complete Cookbook
Healthy Units: 9
Servings: 4 (2 pancakes and ¼ chicken mixture)
Posted by: annem81 (Anne)
2/17/04
WW comments: make the pancakes ahead of time- well wrapped in plastic wrap, they
freeze beautifully. In a pinch, use flour tortillas in place of the pancakes.
Anne’s comments: This is just fabulous! (even veggie hating BF loved it!) I increased the
cabbage a bit for more volume since I left out the mushrooms.
Ingredients:
4T reduced sodium soy sauce
¾ LB skinless boneless chicken breast, cut in 2-inch strips
1t ground ginger
2C shredded Napa cabbage
2C shredded bok choy (Chinese cabbage)
1 carrot, shredded
½ C canned straw mushrooms, rinsed, drained and thinly sliced
½ C canned bamboo shoots, rinsed, drained and thinly sliced
¼ t hot chili oil
8 whole wheat Moo Shu Pancakes (recipe follows)
4t hoisin sauce
Directions:
1. To prepare marinade, in a gallon sized sealable plastic bag, combine 2T of soy sauce
and ½ the garlic; add the chicken. Seal the bag and refrigerate, turning the bag
occasionally, 1 hour. Drain and discard the marinade.
2. In a small bowl, combine remaining 2T soy sauce and garlic and the ginger; set
aside.
. Spay a non stick skillet with cooking spray; heat. Sauté chicken until cooked through.
Transfer to a plate. In the skillet, combine cabbage, bok choy, carrot, mushrooms, and
bamboo shoots; cook, stirring frequently, until cabbages and bok choy start to wilt, 4-5
minutes. Add the chicken, the soy sauce mixture and the hot chili oil; toss to coat.
4. To serve, spread the pancakes with the hoisin sauce and top with the chicken mixture
and roll up.
Page 575
Moo Shu Chicken (continued)
Whole Wheat Moo Shu Pancakes

½ C whole wheat flour
½ C all purpose flour
1. In a medium bowl, combine the flours. Add 5T water; with a wooden spoon, stir until a
smooth dough forms 3-4 minutes. If the dough is dry, add a few more drops of water.
Knead the dough in the bowl until it is soft and elastic, ~ 3minutes. Divide the dough into
8 pieces.
2. On a lightly floured work surface, roll each piece of dough into a 6” circle, about 1/8”
thick. Layer between sheets of wax paper; cover with plastic wrap and refrigerate until
ready to use. (If they shrink slightly, roll them out again just prior to cooking.)
3. Heat a medium nonstick skillet. One at a time, cook the pancakes, turning 10
seconds, until light brown spots appear on both sides, 30-40 second. Wrap in foil and
keep warm until ready to use.
Per serving: 503 calories, 3 grams fat, 1g saturated fat, 41 mg Cholesterol, 726 mg
sodium, 88 g Total Carbs, 9 g Fiber, 31 g Protein, 116 mg Calcium
Page 576
Sweet-Spicy Glazed Salmon
Source: Cooking Light, OCTOBER 2003
Healthy Units: 6
Servings: 4
February 18, 2004
Chinese hot mustard has a sharp bite similar to that of wasabi. If you can't find it, use
Dijon mustard or 1 teaspoon of a dry mustard such as Coleman's.
Comments: Nice flavor, I really like the glaze but my Chinese hot mustard did not have
any spice to it at all and I even tasted it straight from the jar! Next time I will use the
Coleman's as I know that doesn’t have a bit of a kick. Goes together quickly. Although
my filets were 6 oz, they were a tad bit overcooked; I would shorten the cooking time to
about 10 minutes in the oven.
3 tablespoons dark brown sugar

4 teaspoons Chinese-style hot mustard
1 teaspoon rice vinegar
4 (6-ounce) salmon fillets (about 1 inch thick)
Cooking spray
1/4 teaspoon salt

Combine first 4 ingredients in a saucepan; bring to a boil. Remove from heat.
Place fish on a foil-lined jelly roll pan coated with cooking spray; sprinkle with salt and
pepper. Bake at 425° for 12 minutes. Remove from oven.
Preheat broiler.
Brush sugar mixture evenly over salmon; broil 3 inches from heat 3 minutes or until fish
flakes easily when tested with a fork.
Yield: 4 servings (serving size: 1 fillet)
Page 577
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Baked Spaghetti

Source: foodnetwork.com (with revisions)

Per Serving: 297 Calories; 8g Fat; 2g Dietary Fiber

Comments: I serve with 1/3 c. steamed brown rice per serving.

Nutritionals (from MasterCook 7.0)

Nutritionals (from MasterCook 7.0)

Can make ahead to let flavors blend. Reheat in microwave.

Note: Serve with snow peas or broccoli.

Preheat oven to 350.

Yield: 8 servings (1 1/2 cups per serving)

Cranberry Quick Bread with Raisins and Hazelnuts

1 1/3 cups all-purpose flour

1. Preheat oven to 350°.

Source: Cooking Light October 1998

*****QUICK AND EASY****

Creamed Scallops, Corn and Tomatoes

YIELD: 4 servings (serving size: 1-1/4 cups)

1 1/2 c. chopped peeled Granny Smith apple (about 1/2 pound)

2. Combine cornstarch and pepper in a small bowl.

3. Pour cornstarch mixture into hot chicken stock,

4. Stir carrots into broth and simmer for about 3

5. Stir green onions and shrimp into soup. Remove from

Green Chile Caldillo

Spray large Dutch oven with Pam.

Preheat oven to 350 degrees.

2 tablespoons chopped sundried tomatoes

¾ cup (6 oz) 1/3 less fat cream cheese

Calories 107 Fat 3.2 Fiber 1.4g

1/2 cup Unsweetened Dutch process cocoa

1. In a small saucepan, combine cocoa and sugar.

2. Pour into ice-cube trays, cover well.

3. Place cubes in food processor bowl fitted with steel blade

2. In another bowl, beat the cornstarch and the egg whites.

4. Transfer to an ungreased 15-in x 10-in. x 1-in. baking pan.

1 Tbsp. olive oil

Preheat oven to 400 F.

H.U. – 3 per serving

H.U. – 1 per serving

CL Comments: This is great over mashed potatoes or baked chicken.

calories: 34 carbohydrates: 2.3 g cholesterol: 0 mg fat: 2.7 g sodium: 99 mg protein: 0.7

Source: Adapted from Low-Fat Italian, Cole's Cooking Companion Series

5. Broil 8 inches from heat for 8 to 10 minutes, turning once.

1 1/2 c. boiling water

1 strip bacon, diced

1 pound skinless, boneless breasts, cut into thin strips

1. Combine the chicken, 1 tablespoon of Hoisin sauce and 1 tablespoon of cornstarch in

2-1/4 cups sifted all-purpose flour

2 large egg yolks, lightly beaten

NUTRITION PER SERVING

Yield: 1 dozen (serving size: 1 tartlet)

Cooking Light, JANUARY 1996

2 cups flaked sweetened coconut

Calories=133; Fat=6g; Protein=1.4g; Carb=19.2g; Fiber=1g; Chol=0mg; Iron=.5mg;

Preheat oven to 350°.

Yield: 24 servings (serving size: 1 turnover)

NUTRITION PER SERVING

12 manicotti or 18 jumbo shells

5 ounces bittersweet or semisweet chocolate, chopped fine

ENLIGHTENED WHIPPED CREAM

1/8 cream of tartar

2 c. fat free buttermilk (I used 1% b/c it’s all I can find)

Calories: 126; Fat=1.5g; Protein=3.4g; carb=25.2g; Fiber=1.6g; Chol=0mg; Iron=1.3mg;

1 1/2 cups water

*QUICK AND EASY