Hearty Taco Casserole (ww)

servings 8, points 6

2/3 cup uncooked brown rice

1-1/3 cups plus 4 to 5 tablespoons water, divided
3/4 cup all-purpose flour
3/4 teaspoon baking powder
1/8 teaspoon salt
2 tablespoons cold butter

FILLING:

1/2 pound lean ground beef

1/2 cup chopped onion
1/2 cup chopped green pepper
2 garlic cloves, minced
1 cup water
1 envelope taco seasoning
2 eggs, lightly beaten
1/4 cup minced fresh cilantro
1 cup (4 ounces) shredded reduced-fat cheddar cheese
2 cups shredded lettuce
2 medium tomatoes, chopped
3/4 cup salsa
1/2 cup fat-free sour cream

In a small saucepan, bring rice and 1-1/3 cups water to a boil. Reduce heat; cover and simmer for 30-35 minutes or
until rice is tender and water is absorbed.

Meanwhile, in a large bowl, combine flour, baking powder and salt; cut in butter until crumbly. Stir in enough
remaining water to form a soft dough. On a floured surface, roll dough into a 12-in. x 8-in. rectangle.
Press into a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray. Bake at 400* for 13-15 minutes or
until very lightly browned.

For filling, in a large nonstick skillet, cook the beef, onion, green pepper and garlic over medium heat until meat is
no longer pink; drain.
Add water, taco seasoning and cooked rice. Bring to a boil. Reduce heat; simmer, uncovered, for 2-3 minutes or until
thickened. Remove from the heat. Stir in eggs and cilantro. Spread over crust.

Cover and bake for 15-17 minutes or until filling is set. Cut into squares. Top with cheese, lettuce and tomatoes.
Serve with salsa and sour cream.

Nutritional Analysis: 284 calories, 10 g fat, 87 mg cholesterol, 764 mg sodium, 34 g carbohydrate, 3 g fiber, 16 g
protein
Cream of Wheat Muffins (ww) 0 points

To make chocolate muffins, you could add some unsweetened Cocoa.

(Zero points)

1 c cream of wheat
1/2 c Splenda
1 Tbsp canola oil
3/4 c water or ff milk
1 egg or 1/4c egg replacement
2 Tbsp applesauce, unsweetened (USED PUMPKIN INSTEAD)
1/2 tsp salt
1 tsp vanilla (can sub SF Flavored syrups) (ADDED 2 t. PUMPKIN PIE SPICE) **COULD USE CINNAMON

Preheat oven to 400. In a large bowl combine all ingredients; stir.

(Batter will be runny) Pour into sprayed mini muffins tins filling to almost full.

Creamy Layered Fruit Sensation (1.8 ww points per serving)

1 pkg. (9 oz.) angel food cake

3 Tbsp. orange juice
1/4 tsp. almond extract
2-1/2 cups fat free milk
2 pkg. (4-serving size each) Vanilla Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling
1-1/2 cups thawed COOL WHIP LITE Whipped Topping, divided
2 pkg. (12 oz. each) frozen mixed berries, thawed, well drained
(about 4 cups frozen or 2-1/2 cups thawed berries)

CUT cake into cubes; place in large bowl. Combine orange juice and almond extract. Drizzle over cake cubes; toss
lightly. POUR milk into another large bowl. Add dry pudding mixes. Beat with wire whisk 2 min.
or until well blended. Gently stir in 1 cup of the whipped topping.

LAYER half the cake cubes in bottom of 2-qt. glass serving bowl or 2-qt. round baking dish. Reserve a few berries
for garnish. Top with layers of half each of the remaining berries and pudding mixture. Repeat layers. Cover with
plastic wrap. Refrigerate 2 to 6 hours before serving. Top with remaining 1/2 cup whipped topping and reserved
berries just before serving.

Nutrition (per serving)

Calories 100
Total fat 1g
Saturated fat 1g
Cholesterol 0mg
Sodium 300mg
Carbohydrate 21g
Dietary fiber 1g
Sugars 14g
Creamy Chicken & Rice
Makes 4 generous portions, 8 points each and totally core.

1 cup fat-free sour cream

1 Tbsp dry italian dressing mix (from packet)
4 tsp olive oil
4 oz cooked lean ham, diced
2 cup canned diced tomatoes
2 cup broccoli
12 oz chicken breast, cooked, skinless, pulled into pieces
2 cup cooked brown rice

Combine dry italian dressing mix and sour cream. Set aside. In a large sautee pan heat olive oil. Add ham and stir
until browned. Add broccoli and tomatoes. Cook until broccoli is tender. Add chicken
breast, brown rice, and sour cream mixture. Continue cooking until heated through. Serve hot.

BLT Dip

Mix 1 (16oz) container low fat sour cream and 1 tsp. chili powder; spread in a 9 inch pie plate. Layer the top with 4
slices crumbled cooked turkey bacon, 1/2 cup shredded low-fat cheddar cheese, 1 cup chopped tomato and 1 cup of
chopped lettuce.

Serves 8 - (6 Tbsp = 1 serving)

Points Value per serving: 3

Chicken Casserole: (Makes 8 - 1 cup servings worth only 4 points per serving)

6 skinless chicken breasts, cooked and cut up or shredded

1 cup light sour cream
2 (10 3/4 oz) cans of 98% fat free cream of chicken soup
2 Tbsp. poppy seeds
25 Reduced Fat Ritz crackers, crushed

Preheat oven to 350 degrees.

Place cooked chicken in a greased 13.5 X 9.5 inch glass baking pan.

Mix sour cream and soup together. Then pour this mixture over the chicken.

Sprinkle poppy seeds over the top of the soup mixture.

Spread crushed crackers over top of chicken mixture and spray with fat free butter spray.

Bake at 350 degrees for about 20-30 minutes. Add a bag of frozen broccoli for a little variation.
Mini Cheese Pizza
POINTS® Value: 1
Servings: 4

Preparation Time: 10 min

Cooking Time: 10 min
Level of Difficulty: Easy
Course: light meals

Ingredients

1/4 tsp garlic powder

1/2 tsp McCormick Italian seasoning
2 tbsp Kraft Reduced Fat Parmesan-style Grated Topping
1/2 cup(s) shredded part-skim mozzarella cheese
2 tbsp pizza sauce
2 item(s) Healthy Life Original Light English muffins

Instructions

Preheat broiler with the oven rack 5" - 6" from the element (or use a toaster oven).
Mix the cheeses and italian seasoning in a small bowl.
Cut the English muffins in half and toast under the broiler, cut side up until golden.
Spread with pizza sauce. Sprinkle with garlic powder and top with cheese mixture. Broil until the cheese melts.
Makes 4 servings (1 mini pizza)

Chicken Teriyaki and Broccoli

POINTS® Value: 5
Servings: 4
Preparation Time: 20 min
Cooking Time: 13 min

Ingredients

1 spray(s) cooking spray

2 medium garlic clove(s), minced
1 pound(s) uncooked boneless, skinless chicken breast, cut into 1-inch cubes
4 medium scallion(s), chopped (green and white parts)
1/2 cup(s) fat-free chicken broth
2 tbsp teriyaki sauce
2 cup(s) cooked brown rice, regular or instant, kept hot
4 cup(s) broccoli, fresh, florets, steamed*

Instructions
Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. When hot, add garlic; cook,
stirring, about 1 minute. Add chicken; cook until golden brown on all sides, stirring often, about 5 minutes.

Add scallions; cook until soft, stirring, about 2 minutes. Add broth and teriyaki sauce; simmer until chicken is
cooked through and sauce reduces slightly, about 5 minutes.

Spoon 1/2 cup of cooked rice into each of 4 shallow bowls; spoon about 1 cup of chicken mixture and 1/2 cup of
broccoli over each serving.

Notes
*To steam broccoli, place florets in a microwave-safe dish, add about 1/2 inch of water and cover dish. Microwave
on high until crisp-tender, about 4 minutes. Or to steam in a saucepan, set broccoli in a steamer basket or colander
over simmering water, cover and steam until crisp-tender, about 4 to 5 minutes.

White Chili
1 whole chicken, cooked and deboned or 4 chicken breasts
4 cups chicken broth, fat free
1 tsp lemon pepper
1 tsp cumin
1 large onion, chopped
1 tsp garlic, minced
1 or 2 tsp chili powder
1 tsp lime juice
2 (15oz.) cans of northern beans
1 can tomatoes with green chilies

Combine all ingredients and simmer about 45 minutes

Serving size: 2 cups

Calories: 300
Fat: 2g
Carb servings: 2 (30 grams of carbs)
Exchanges: 2 meats, 2 starches, 1 vegetable

Tortilla Soup
1 onion, chopped
1 green bell pepper, chopped
2 cans chicken broth, fat free
1 can cream of mushroom soup, 99% fat free
1 can cream of chicken soup, 99% fat free
24 baked tortilla chips
1 can tomoatoes & green chilies
8 oz. light processed cheese
green chilies, optional

Microwave onion and green pepper for 3 minutes or until tender. Combine the remaining ingredients in large pot and
simmer 15 minutes. Serve immediately.

Servings: 8-10
Calories: 135
Fat: 4 g
Carb servings: 1 1/2
Exchanges: 1 meat, 1 starch, 1 fat

Baked Bean Enchiladas

2 (16oz) cans of Bush's Fat free Vegetarian Baked Beans
1 cup Fat free shredded cheese
1 1/3 cup picante sauce, divided
10 (7 inch) fat free four tortillas

Combine 1/3 cup picante sauce and Bush's Baked Beans. Place bean/picante sauce mixture in center of each tortilla,
roll and place seam side down in a 3 quart shallow baking dish. Spread with remaining picante sauce. Cover and
bake at 350 degrees for 25 minutes. Uncover, sprinkle with cheese and continue baking 5 minutes or until cheese
melts.
Baked Apples
4 baking apples
1/2 cup crushed pineapple with juice, unsweetened
1 tbsp. cinnamon
2 tsp. sugar
2 tbsp. chopped walnuts or pecans (4 halves)

Spray baking dish with nonstick spray. Place apples and pineapples in dish. Sprinkle with cinnamon, sugar, and nuts.
Bake at 350 degrees for 40 minutes or until done.

Servings: 6
Servince size: 1/2 cup
Calories: 80
Fat: 5g
Carb servings: 1
Exchanges: 1 fruit

Frozen "Watermelon"
1 1/2 pints of lime sherbet
1 pint lemon or pineapple sherbet
1 1/2 quarts raspberry sherbet, softened
1/4 cup chocolate chips

Chill a 2 qt mixing bowl for 30 minutes. Press lime sherbet over bottom and sides of chilled bowl, about 1/2 - 1"
thick. Tis is the outer "rind". Return to freezer until sherbet is very firm, about 45 minutes. Press lemon or pineapple
sherbet over lime sherbet to complet the "rind" and freeze until very firm. In a separate bowl, blen softened
raspberry sherbet with chocolate chips. Spoon into sherbet-lined bowl to form center of "watermelon" and freeze
until very firm, at least 2 hours.

To serve: Invert bowl on chilled serving plate and wrap a warm, wet towel around bowl to loosen and release the
sherbet. Remove bowl. Slice "watermelon" into wedges and serve immediately.

Servings: 16
Serving size: 1 wedge
Calories: 76
Fat grams: 1.4
Carb servings: 1
Exchanges: 1 starch

Quick Banana Pudding

2 (4 serving size) pkgs. Jello Chocolate or Vanilla Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding and
Pie Filling mix
4 cups fat free milk
47 Nilla Wafers, divided
5 or 6 medium ripe bananas (about 3 cups sliced), divided
2 cups thawed Cool Whip Lite whipped topping

Prepare pudding with milk as directed on package.

Spoon 1/2 cup pudding in bottom of 2qt serving bowl. Top with 8 wafers, generous layer of sliced bananas, and 1
cup pudding mixture. Stand 12 wafers around outside edge of dish. Continue layering 12 wafers, sliced bananas, 1
cup pudding, 15 wafers, sliced bananas and remaining pudding. Cover.

Refrigerate 3 hours overnite to soften cookies. To serve, spread whipped topping over pudding. Garnish with
additional banana slices, if desired.
Servings: 8
Calories: 130
Carbohydrates: 22 g
Exchanges: 1/2 fruit, 1 1/2 Carbohydrate, 1/2 fat

Healthier Version of Sonic's Chocolate Cream Pie Shake

1 cup fat free no sugar added chocolate ice cream (prefer Blue Bunny Brand)
1/2 cup coolwhip free
2 tbsp graham cracker crumbs.

Blend ice cream and 1/4 cup coolwhip free to soften. (Add just a little bit of skim milk if needed). Top shake with
graham cracker crumbs and remaining coolwhip free. (272 calories)

Easy Pudding Milk Shakes

3 cups cold fat free milk
1 (4 serving size) Jello chocolate flavor fat free sugar free instant reduced calorie pudding and pie filling
3 scoops (about 1 1/2 cups) fat free no sugar added vanilla ice cream
Cool Whip lite whipped topping, optional

Pour milk into blender container. Add pudding mix and ice cream; cover. Blend on high spead 15 seconds or until
well blended. Serve at once. Top with cool whip lite, optional.

Servings: 5
Calories per serving: 130
Exchanges: 1 1/2 starch

Strawberry Jello Magic Milkshake

1 cup 1% milk
2 cups fat free no sugar added vanilla ice cream
1 (4 serving size) pkg of strawberry flavored jello gellatin

Pour milk into blender, add pkg of strawberry gelatin mix. Cover and blend for 30 seconds. Add ice cream, blend 1
minute longer.

Servings: 3
Serving size: 1 cup
Calories: 206

Working Woman's Lasagna

1 (28oz.) jar of spahetti sauce
1 cup water
16 oz. 1% cottage cheese
1/4 cup egg substitute
2 cups light mozzarella cheese, grated
1 tbsp. garlic powder
1 tbsp. Italian seasonings
1 (8oz.) pkg. lasagna noodles, uncooked
1 (10oz.) box frozen spinach, cooked and drained (optional)

Mix cottage cheese and egg substitute with seasonings and 1/4 cup mozzarella cheese. Add water to sauce. Spray
9x13 pan with nonstick cooking spray. Lightly cover the bottom of dish with sauce. Place a layer of uncooked
noodles over sauce. Cover noodles with sauce. Drop spoonfuls of cheese mixture over sauce. Layer spinach,
noodles, sauce, cheese mixture, and remaining sauce. Be sure to cover the noodles on top well with sauce. Bake,
uncovered, at 375 degrees for 40-50 minutes. Sprinkle remaining mozzarella cheese over lasagna during the last 10
minutes of baking. This can be made the night before, refrigerated, and then baked when home from work.
Servings: 8-10
Serving size: 1 cup
Calories: 300
Fat: 10g
Sodium 550mg
Carb servings: 3 1/2
Exchanges: 2 starches, 1 meat, 2 vegetables, 1 fat

Mexican Casserole
1 can 99% fat free cream of mushroom soup
1 can 99% fat free cream of chicken soup
2 cups chicken, cooked and cut up
1 green pepper, chopped
1 onion, chopped
1 can Rotel
2 cups reduced fat shredded cheese
10 flour tortillas, cut into small pieces

Cook peppers and onions in microwave until tender. Add soups and chicken. Spray 9X13 dish with Pam. Layer
tortillas, soup mixture, and cheese making a total of three layers and ending with cheese. Bake at 350 degrees in
oven for 30 minutes.

Serving size: 1 cup

Calories: 238
Fat: 11g
Carb servings 3
Exchanges: 2 meats, 1 1/2 starches, 1 vegetable

"Oven Fried" Chicken

4 - 3oz. boneless, skinless chicken breasts
2 egg whites
1 cup cornflake crumbs or seasoned bread crumbs
Salt and Pepper to taste

Dip chicken in egg whites and roll in crumbs. Place chicken on sheet pan sprayed with nonstick spray. Bake at 350
degrees for 30-45 minutes.

Servings: 4
Serving size: 1 (3oz.) chicken breast
Calories: 105
Fat: 3g
Sodium: 245 mg
Carb servings: 1
Exchanges: 3 meats, 1 starch

Party Chicken
4 skinless, boneless, chicken breasts
2 slices reduced fat Swiss cheese
1/2 cup seasoned herb stuffing bread crumbs
1 can Healthy Request cream of mushroom soup
1/4 cup cooking sherry or white wine

Spray Pyrex dish with nonstick cooking spray. Place chicken in baking dish. Top each chicken breast with 1/2 slice
of cheese. Mix soup and cooking sherry together and pour over chicken. Sprinkle herb stuffing over chicken. Bake
at 350 degrees for 30-40 minutes. (Serve over rice)
Servings: 4
Serving size: 1 chicken breast
Calories: 265
Fat: 5 g
Carb servings: 1
Exchanges: 3 meats, 1/2 starch, 1 fat

Crazy Calzone
1 small piece of french bread, roll, or English muffin
1/4 cup light mozzarella cheese
4 tbsp. pizza sauce or spaghetti sauce
4-8 thin slices of Healthy Choice Reduced Fat polish sausage (about 1oz.)
chopped peppers, onions, and mushrooms
spices such as basil, oregano, and garlic

Split french bread or roll in half. Spread pizza sauce on one side. Place polish sausage on bread and sprinkle cheese
and spices on top. Heat in oven at 350 degrees for 10-15 minutes or until cheese melts.

Serving size: 1 roll

Calories: 400
Fat: 6g
Carb servings: 3 1/2
Exchanges: 2 meats, 2 starches, 1 vegetable

Grilled Parmesan Fish

1 pound frozen orange roughy fillets
1/4 cup low fat mayonnaise
1/4 cup Kraft Parm Plus! (seasoned parmesan cheese)

Rinse fish and remove skin. Mix mayo and cheese. Place fish is greased pan. Spread cheese mixture over fish, cover,
and let set in the refrigerator overnight. If you are making it the day of, you do not have to marinate the fish, but it is
much better if you do. When ready, take out of fridge and uncover. Place on a grill and cook until done or place in a
350-degree oven for 20-25 minutes then broil for 5 minutes to brown. Serve with wild rice and steamed broccoli.

Serving size: 3oz. cooked filet

Calories: 202
Fat: 6g
Carb servings: free
Exchanges: 3 meats, 1 fat

Chicken Salad (for sandwiches)

1 large can of Hormel 98% fat free chicken in water
5 tbsp of Miracle Whip Light Salad Dressing
1 apple (chopped)
1/2 cup seedless grapes (chopped)

Drain water off chicken. Mix all of the above ingredients. One (1/4 cup)serving has 110 calories.

If you use 35 calorie a slice Healthy Life White Bread, one sandwich has only 180 calories. Eat a small apple, and 1
serving of baby carrots or sliced cucumbers and you have a wholesome lunch for only 260 calories.
Bama Pie
1 (3oz) pkg. fat free, sugar free "cook and serve" vanilla pudding mix
1 (3oz) pkg. strawberry Jello gelatin
2 cups water
1 reduced fat graham cracker crust
1 tub fat free cool whip
1 qt. fresh or 2 (16oz) bags of frozen strawberries, sliced

Prepare pudding and gelating together by adding the water in a saucepan. bring to a boil and let cool. Place
strawberries in crust. Pour cooled pudding mix over strawberries. Refrigerate 4 hours. Serve with 2 tbsp. of
coolwhip.

Servings: 8
Serving size: 1 slice
Calories: 168
Fat: 6g
Sodium: 225mg
Carb servings: 1 1/2
Exchanges: 1 starch, 1 fruit

Quick Cookies-n-Cream Chocolate Mousse

1 (4 serving size) pkg. fat free/sugar free white chocolate INSTANT pudding mix
1 1/2 cups 1% milk
2 cups Coolwhip Free
6 Murray Sugar free chocolate sandwich cremes (crumbled)

Pour milk into bowl. Add pudding mix. Beat with wire whisk for 1 minute. Fold in Coolwhip Free. Fold in cookie
crumbs. Serve immediately. Store leftovers in the refrigerator.

Serving: 8 (1/2 cup) servings

Calories: 92
Fat: 2g
Carb servings: 1
Exchanges: 1 starch, 1 fat

Substitution idea: You can substitute FFSF chocolate flavor pudding mx in place of the FFSF white chocolate flavor
pudding mix to make a Double Chocolate Mousse. The exchanges remain the same except the calories would be 97
instead of 92.

Chocolate Layer Dessert

1 (4 serving size) pkg. fat free sugar free chocolate pudding mix (instant)
1 (4 serving size) pkg. fat free sugar free vanilla pudding mix (Instant)
2 cups 1% milk
1 (8oz) tub Coolwhip Free
6 tbsp. graham cracker crumbs.

Pour 1 cup milk into bowl. Add FFSF chocolate flavor pudding mix. Beat with wire whisk for 1 minute. Fold in 1
1/2 cups of whipped topping. Pour Chocolate mixture into an 8X8 pan. Sprinkle 5 tbsp. of graham cracker crumbs
over pudding mixture.

Pour 1 cup milk into bowl with FFSF vanilla pudding mix. Beat with wire whisk for 1 minute. Fold in the remaining
coolwhip free. Pour vanilla mixture over the top of the graham cracker crumbs in the 8X8 pan. Sprinke the
remaining graham cracker crumbs over vanilla pudding mixture. Serve immediately. Store leftovers in the frig.

Servings: 8
Serving size 1/2 cup
Calories: 120
fat: 1/2 g
Carb servings: 1 1/2
Exchanges: 1 starch, 2 fat