Name:  Banana Walnut Bread                                                                    PointsPlus value: 8

Servings: 2

2 slices bread [made into crumbs]

2/3 cup instant non-fat dry milk

4 packets sugar substitute

2 tsp. baking powder

2 tsp. cinnamon

1 tsp. vanilla

1 tsp. walnut of maple extract

2 eggs

1 medium banana mashed

2 tsp. reduced calorie margarine

Mix dry ingredients together.

Add remaining ingredients and mix well.

Pour into loaf pan [use non-stick spray.]

Bake at 375 degrees for 25 minutes.


Name:  Beef and Spinach Manicotti                                                                 PointsPlus value: 11

Servings: 2

4 Manicotti Shells  (weighing 1-1/2 oz)

2 tsp. margarine

1 Tblsp minced shallots

1 tsp minced fresh garlic

8 oz. cooked ground beef, drained

1 cup sliced mushrooms

1 10 oz pckg frozen chopped spinach  [well drained]

1 cup tomato sauce, divided

Dash each salt, pepper and ground nutmeg

2 tsp. grated parmesan cheese

1) In medium skillet, heat margarine until bubbly;  add shallots and garlic and sauté until shallots

     are translucent, about 3 minutes.

2) Add beef and cook, stirring constantly, until mixture is finely crumbled, about 5 minutes longer.

3) Add 1/4 cup tomato sauce, spinach, salt, pepper and nutmeg and stir to combine.

4) Spoon 1/4 of the filling into each manicotti shell.

5) In 2 quart casserole place shells, top with remaining sauce and sprinkle with parmesan cheese.

6) Bake at 400 degrees until thoroughly heated and bubbly, about 25 minutes.

Calories: 135                                         Fat (grams): 4

Protein (grams): 2                                  Carbohydrate (grams): 22

Sodium (milligrams): 9                            Cholesterol (milligrams): 18


Name:  Beef Stronanoff                                                                                       PointsPlus value: 14

Servings: 2 

12 oz. Beef Tenderloin cut into 1" thick slices

1 Tblsp margarine

2 Tblsp minced onion

2 cloves garlic

2 cups thinly sliced mushrooms

1 Tblsp + 1 tsp. flour

1 beef bouillon cube dissolved in 1 cup of boiling water

2 tsp tomato paste

2 cup plain unflavored yogurt dash freshly ground pepper

1 Tblsp chopped fresh parsley

1 cup cooked enriched noodles or rice hot

1) On rack in broiler pan, broil tenderloin slices 2 to 4 inches from heat source, turning once, until browned on all sides, about 5 minutes.

2) While meat is browning, in 9" skillet heat margarine until bubbly; add onion and garlic and saute until onion is             translucent - about 2 minutes.

3) Add mushrooms and, stirring occasionally, cook 3 minutes longer.

4) Sprinkle flour over mushrooms and stir until thoroughly combined.

5) Stirring constantly, add bouillon and tomatoe paste and cook until slightly thickened.

6) Remove from heat; stir in yogurt, pepper and parsley.

7) Add broiled meat and cook just until heated - DO NOT BOIL!

8) Serve over hot noodles or rice.

Calories: 135                             Fat (grams): 4

Protein (grams): 2                      Carbohydrate (grams): 22

Cholesterol (milligrams): 18         Sodium (milligrams): 9


Name:  Bran Muffins                                                                                      PointsPlus value: 9

Servings: 4

3 oz. unprocessed bran

2 tsp. baking powder

1 tsp. baking soda

1 tsp. cinnamon

2 tbl + 2 tsp flour

1-1/3 cup instant nonfat dry milk

1 packet sugar substitute

4 tbls. raisins

1 cup unsweetened applesauce

4 eggs

2 tbls. honey or 4 pkg sweetener

2 tsp. vanilla

2 cups shredded carrots

Combine all ingredients.

Bake at 350 degrees for 20 minutes.

This recipe makes 4 servings, so divide the  amount of muffins your pan makes by 4.


Name:  Bride's Chicken                                                                                  PointsPlus value: 3

Servings: 4

4 3-Ounce skinless boneless chicken breasts

1/4 cup fat-free vinaigrette dressing

2  envelope (four 8-fluid-ounce servings each) onion soup mix (about 2 tablespoons)

2 Tblsps apricot spreadable fruit

1. Preheat oven to 375 degrees F. Spray an 8" square baking pan with nonstick cooking spray

2. Place chicken breasts in prepared baking pan.  In small bowl, combine dressing, soup mix and spreadable fruit; spread over chicken.

3. Bake 20 - 25 minutes, until chicken is cooked through and juices run clear when pierced with a fork.


Each serving provides: 1/2 FR; 1/4 V; 2P; 30 optional calories

Calories: 134                             Fat (grams): 1

Protein (grams): 20                    Carbohydrate (grams): 9

Cholesterol (milligrams): 49         Sodium (milligrams): 622

Calcium;    622 mg Sodium;  0g Dietary Fiber


Name:  Chicken Fettuccini Alfredo                                                                     PointsPlus value: 12

Servings: 1

4 oz. chicken cutlet cut into bitesize strips

3 TBLSP Chicken broth

1 tsp margarine

1 cup fresh mushrooms sliced or 1 small can

2 or 3 large garlic cloves minced salt & pepper [to taste] garlic powder [to taste]

parsley (fresh or flakes) [to taste]

1/4 cup evaporated skim milk

1 tsp cornstarch or arrowroot

1 TBLSP frozen peas (regular of baby peas)

2 TBLSPS Weight Watchers Non-Fat Parmesan Cheese

1 cup cooked Fettuccini Noodles

In a nonstick fry pan, melt margarine on low heat.

Add the garlic to the pan and sweat (don't brown) the garlic.


Add the chicken to the pan and sauté until meat is white on both sides.  Add 3 Tblsps of chicken broth, stir mixture in pan and add mushrooms.  Add salt, pepper, garlic powder and parsley to taste.  Simmer for a few minutes and stir well.


In a bowl, combine 1/4 condensed skim milk mixed with 1 tsp cornstarch or arrowroot, 1Tblsp green peas and 2 Tblsps Weight Watchers non fat Parmesan cheese.  Stir together and pour over chicken in the skillet.  Stir gently until mixture thickens.  Serve over 1 cup cooked fettuccini noodles.


Name:  Chicken-Broccoli w/Honey Mustard                                                         PointsPlus value: 4

Servings: 4

1 Tblsp cornstarch

¼ cup Dijon-style mustard

1 Tblsp honey

1 Tblsp reduced-sodium soy sauce

1 Tblsp + 1 tsp vegetable oil

8 ounces skinless boneless chicken breast, cut into 1/2" strips

8 medium scallions, white and green parts cut into 1" lengths

1 pound bag broccoli slaw,    OR  

7 cups julienne broccoli stalks and ½ cup each shredded red  cabbage and carrot

1) In medium bowl, whisk together ¼ cup water with the cornstarch until smooth.  Whisk in mustard, honey and soy sauce; set aside.

2) Place large nonstick skillet or wok with lid over medium-high heat 30 seconds.  Add oil and heat 30 seconds more.  Add chicken and scallions and cook, stirring constantly, until chicken is opaque and beginning to brown along edges, about 5-7 minutes.  Add broccoli slaw and 1 cup water; reduce heat to low, cover and simmer until chicken is cooked through and vegetables are tender crisp, about 5 minutes.  Add mustard mixture and cook, stirring gently, until thickened, 3-5 minutes.


Serving (1 cup) provides: 1FA, 4-1/4V, 1-1/2P, 25 C

                                          6g fat - 4g fiber

Calories: 195                             Fat (grams): 6

Protein (grams): 18                    Cholesterol (milligrams): 33

Carbohydrate (grams): 14           Sodium (milligrams): 576


Name:  Chocolate Cup Cakes

Servings: 12

¾ cup flour

¾ cup apple sauce

¾ cup pumpkin

¾ tsp. baking soda

¾ tsp baking powder pinch of salt

4 pks. sweet n low

3 eggs

3 pks Alba 77 Chocolate

1 tsp chocolate extract

Mix all together....Spray 12 tin pan with Pam.

Bake 350 degrees for 20 to 25 minutes.

Makes 12 cup cakes                                                                                                                                   PointsPlus value: 2 per cupcake


Name:  Corn Muffins                                                                          PointsPlus value:  2

Servings: 1

3/4 oz. corn meal

1 egg

1 tsp baking powder

1/3 cup dry low-fat milk

2-1/2 tsp. sugar

1 tsp. vanilla

1 tsp. cinnamon

2 cup natural applesauce ... or ...

2 cup natural crushed pineapple

Pre-heat oven to 400 degrees.

Mix all ingredients, adding baking powder last.

Pour into 6 unlined muffin compartments prepared with non-stick spray.

Bake until edges are slightly brown and muffins are firm to touch.

Watch carefully as they cook very quickly, about 10 minutes or less.

Makes 1 serving of 6 muffins.


Name:  Country Bread                                                                         PointsPlus value: 7

Servings: 8

8 Slices reduced-calorie whole wheat Bread, torn into pieces

1-1/3 cups instant nonfat dry milk powder

2 cup firmly packed dark brown sugar

1/4 cup whole-wheat flour

2-1/2 tsps. double-acting baking powder

2 cups canned pumpkin puree

2 cups drained canned crushed pineapple (reserve 1/2 cup juice)

2 large eggs

2 tblsp. vegetable oil

1-1/2 tsp. pumpkin pie spice

1 tsp vanilla extract

2 tsp ground cinnamon

 Dash salt

1. Preheat oven to 350 degrees F. Spray 13 by 9 inch baking pan with nonstick cooking spray; set aside.


2. In large bowl, combine bread, milk powder, sugar, flour, and baking powder.


3. In medium bowl, combine remaining ingredients until well blended.  Pour into bread mixture; stir until combined.


4. Pour mixture into prepared pan.  Bake until golden brown and knife inserted in center comes out clean, about 40 minutes.  Cool in pan on rack.

Calories: 257                             Fat (grams): 6

Protein (grams): 9                      Cholesterol (milligrams): 55

Carbohydrate (grams): 46           Sodium (milligrams): 331


Name:  Crab and Pasta Frittata                                                                       PointsPlus value: 5

Servings: 8

6 ounces thin spaghetti

2 tablespoons + 2 teaspoons reduced-calorie tub margarine

2 cup chopped onion

2 cup chopped green bell pepper

2 cup chopped red or yellow  bell pepper

2 cup shredded zucchini

1-1/2 cups egg substitute

15 ounces filaded (?) crabmeat

1 tablespoon grated Parmesan cheese

1 tablespoon grated Provolone cheese

1) Preheat oven to 350 degree F.  Spray a 13X9" baking pan with nonstick cooking spray.

2) In large saucepan of boiling water, cook spaghetti 9-11 minutes, until tender; drain and rinse with cold water.

3) Meanwhile, in large nonstick skillet, melt margarine; add onion, bell pepper and zucchini.  Cook, stirring frequently, 6-8 minutes, until tender; set aside.

4) In a large bowl, combine egg substitute and spaghetti.  And vegetable mixture, crabmeat,

       Parmesan and Provolone cheese; mix well.

5) Pour spaghetti mixture into prepared pan.  Cover with foil; bake 25 minutes.  Uncover and bake 10minutes longer, until golden and set.  Let stand 5 minutes before cutting into 8 even pieces.

Calories: 184                             Fat (grams): 4

Protein (grams): 18                    Cholesterol (milligrams): 54

Carbohydrate (grams): 19           Sodium (milligrams): 267

Unsaturated (grams): 25             Saturated (grams): 1


Name:  Diet-Chicken                                                                         PointsPlus value:  5

Servings: 4

1 pound boneless and skinless chicken cutlets

2 cup balsamic vinegar

1 Tblsp chopped fresh garlic

1-1/2 Tblsp Dijon mustard

      Rinse, pat dry chicken.  Combine remaining ingredients in re-sealable plastic bag.  Add chicken.  Seal bag and marinate in refrigerator for 2 hours or overnight, turning bag occasionally.  Grill or broil 8 to 10 minutes.


Name: [Yogurt]  DIP                                                                         PointsPlus value: 1

Servings: 8

1 cup yogurt

1 packet dried onion broth

1 TBLSP onion flakes (dehydrated) OR 1 cup yogurt

1  dry ranch soup powder

M I X   and serve with vegetables.


Name:  Eggplant Parmesan (Reduced-Fat)                                                      PointsPlus value: 23

Servings: 3

1 Large eggplant

2 cup skim milk

2 cup water

3 cups of breadcrumbs

2 cups marinara sauce

8 oz. part-skim mozzarella

1) Preheat oven to 375 degrees.  Spray 2 large cookie sheets with nonstick cooking spray.  Peel and slice eggplant into 1/2-inch rounds.

2) Mix milk and water in bowl.  Place breadcrumbs in another bowl.  Dip eggplant into water-milk bowl, drain             excess liquid and dip slices into breadcrumbs.  Coat thoroughly.

3) Place eggplant on sheet and bake 10 minutes.  Turn, bake other side 10 minutes.

4) Spray casserole dish.  Line with layers of eggplant, then layer with sauce, cheese. 

Bake 15 minutes, or until cheese melts.


Name:  Favorite Vegetable Soup                                                                       PointsPlus value: 3

Servings: 2

1 medium to large onion

2 packets of chicken broth and season mix, preferably low sodium

2 cloves of minced garlic

2 cup of carrots thinly sliced

2 cup seeded tomatoes-chopped

1 cup zucchini thinly sliced

2 cups of water

1/8 tsp. pepper [*]

1 tsp of fresh parsley

 * season to your own taste... but of course watch the salt

1) In a 1.5 quart nonstick saucepan combine onion, broth mix, garlic and basil; stirring occasionally, until

    onion is translucent.

2) Add remaining ingredients except water and heat, and stir to combine; cover and cook over low heat,

    stirring occasionally, for about 10 minutes.

3) Add water, and bring to a boil.

4) Reduce heat to medium, cover and cook until vegetables are soft, about 20 minutes.

5) Using a slotted spoon, remove about half cup vegetables from the pot and set aside.

6) In a blender container [in 2 or 3 batches] puree remaining soup; return pureed mixture to pot, add

    reserved vegetables, and heat.


Name:  Fettuccine Alfredo                                                                       PointsPlus value: 10

Servings: 4

1 Tblsp Margarine

2 Cloves garlic minced

1 Tblsp flour

1-1/3 cup skim milk

2 Tblsp light cream cheese

1-1/4 cups grated fresh Parmesan Cheese

4 cups hot cooked Fettuccine

2 tsp. parsley chopped  ground pepper to taste

Melt margarine. In saucepan over medium heat.

Add garlic saute 1 minute.

Stir in flour.

Gradually add milk, stirring w/ wire wisk until blended.

Cook 8 minute or until thickened and bubbly,

          stirring constantly.

Stir in cream cheese.

Cook 2 minutes.

Add 1 cup Parmesan cheese, stirring constantly until it melts.

Pour over hot cooked fettuccine.

Toss well to coat.

Top with remaining parmesan cheese and parsley and pepper.

Yields 4 - 1 cup servings

Calories: 345

Fat (grams): 10

Sodium (milligrams): 401


Name:  Fettuccini with Scallops                                                                         PointsPlus value: 7

Servings: 6

1 Tblsp olive oil

15 ounces bay scallops

2 cup sliced green onions

3 cloves garlic, minced

2 medium tomatoes, peeled, seeded, diced

1/8 tsp pepper

1/4  cup dry white wine

1 Tblsp cornstarch

2 cup Weight Watchers Plain Non-fat Yogurt

1  cup artichoke hearts

3 Tblsp chopped fresh basil leaves

3  cups hot cooked fettuccini

3 Tblsp grated Parmesan cheese

-Heat oil in large skillet.

-Add scallops and sauté 2 minutes, stirring occasionally; remove and set aside.

-In same skillet, sauté onions, garlic, tomatoes, and pepper 1 to 2 minutes.

-Add wine and cook over low heat 2 to 3 minutes.

-Combine cornstarch and yogurt; add to skillet.

-Stir in artichoke hearts and basil.

-Return scallops to skillet; cook 3 to 4 minutes, stirring constantly, until mixture is thickened and scallops are cooked.

-To serve, place 1/2 cup fettuccini on serving plates; top with scallop mixture and sprinkle each serving with 2 teaspoons Parmesan cheese.

[Makes 6 servings-350 calories/ serving]


Name:  Green Beans, Tomato Vinaigrette                                                          PointsPlus value: 1

Servings: 4

3-1/4 cups cut green beans (2" pieces)

1 tsp olive oil

3 garlic cloves, minced

2 cup chicken or vegetable broth

2 cup canned crushed tomatoes

1/4 cup mixed vegetable juice

1 Tblsp red wine vinegar

1 tsp minced fresh oregano, or 1/2 tsp dried leaves

1 tsp minced fresh marjoram, or 1/2 tsp dried leaves

2 tsp salt

1/4 tsp  freshly ground black pepper

1/4  tsp granulated sugar

1. In large pot of boiling water, cook green beans 4 minutes, until tender-crisp; drain.  Rinse under cold running water 1 minute; drain well.  Set aside.

2. In large nonsick skillet, heat oil; add garlic.  Cook over low heat, stirring frequently, 1 minute.  Stir in broth,    tomatoes, vegetable juice, vinegar, oregano, marjoram, salt, pepper and sugar; bring to a boil.  Reduce heat      to low; simmer 5 minutes.

3. Transfer tomato mixture to large bowl.  Add green beans; toss to mix well.  Marinate 1 hour at room temperature       before serving.

Each Serving Provides: 1/4Fa, 2 V, 5 Opt Cal

Per Serving: 56 Calories / 1g Fat - 2g Dietary Fiber

Calories: 56                               Fat (grams): 1

Protein (grams): 3                      Cholesterol (milligrams): 0

Carbohydrate (grams): 10                       Sodium (milligrams): 507



Name:  Key Lime Pie                                                                          PointsPlus value:  5

Servings: 8

1 small pkg sugar free LEMON JELLO


1 cool whip light

1 fresh lemon

1 gram cracker pie crust

Use 'speed set' directions on JELLO box.

When slightly thickened - whisk in the container of yogurt.

Pour mixture into pie shell.

Chill in refrigerator for 2 hours.


For serving:

    Spread COOLWHIP on top of Pie,  zest of lemon sprinkled on top -  garnish with slice of lemon

Name:  Marble Sour Cream Cheesecake                                                       PointsPlus value:  5 Servings: 12

8 chocolate wafer cookies, crushed

16 ounces reduced-calorie cream cheese

2 cups reduced-calorie light sour cream

1/4 cup granulated sugar

1 teaspoon almond extract

4 large eggs

2 tablespoons unsweetened cocoa powder

 Each servings provide:  1/2 milk  -  1 P  -   60 calories

1.  Preheat oven to 325 degrees F.  Spray 9" spring form pan with nonstick cooking spray.

     Wrap bottom and sides of pan with heavy-duty aluminum foil.  Sprinkle crumbs evenly over bottom

     of pan; set aside.

2. In large bowl, with electric mixer, beat cream cheese, sour cream, sugar and almond extract until

     smooth.  Add eggs, one at a time, beating on low speed until blended.

3. Pour 2 cups batter into small bowl; whisk in cocoa until blended.  Pour 2/3 cup chocolate batter into

     prepare 1 pan; pour plain batter over top.  Spoon remaining chocolate batter by tablespoonfuls over

     plain batter.  With knife, gently swirl batter to make a marble design.

4. Set spring form pan into a large roasting pan.  Pour  boiling water into roasting pan to come, halfway up

     sides of spring form pan.  Bake 55 - 60 minutes, until set.  Turn off oven; leave cake in oven with door

     ajar, 1 hour.  Remove and refrigerate until chilled. With thin sharp knife, cut into 12 even slices.

Calories: 176                             Fat (grams): 10

Protein (grams): 9                      Cholesterol (milligrams): 89

Carbohydrate (grams): 12           Sodium (milligrams): 101


Name:  Mexican Chicken w/Chocolate                                                               PointsPlus value: 11

Servings: 4

1 tsp ground coriander

2 tsp. ground cumin

1/8 tsp. ground cinnamon

1 Tbs. plus 1 tsp olive oil

  cups chopped onions

1 medium jalapeno pepper, minced

1/4 tsp salt

1/4 tsp freshly ground black pepper

1 cup not-salt-added stewed tomatoes

1 cup drained, coarsely chopped whole canned tomatoes

1/4 cup chicken broth

1-1/2 pounds skinless, bone-in chicken thighs (8 small)

2 oz. unsweetened chocolate, coarsely chopped

1 Tbsp. cornstarch, blended with

2 Tblsp cold water

 Chopped cilantro or cilantro sprigs for garnish (optional)

   In small skillet over medium heat, toast the ground coriander, cumin, and cinnamon, stirring frequently, until fragrant, 2 to 3 minutes.  Remove from heat and set aside.


   In a Dutch oven or large flameproof casserole, warm the oil over medium-high heat until hot, but not smoking.  Stir in the onions, jalapeno pepper, garlic, salt, and black pepper.  Add the toasted spices and cook, stirring until the onion is golden brown, 3 to 4 minutes.  Add the stewed and chopped tomatoes. and the chicken broth, and bring to a boil.


    Add the chicken thighs and return to a boil.  Stir in the chocolate, reduce the heat to medium-low, and simmer, stirring occasionally, until the chicken is tender and cooked through, about 30 minutes.


    Stir in the cornstarch mixture and cook, stirring constantly, until the sauce is thickened, about 1 minute. 


    Divide sauce and chicken equally among 4 plates and garnish if desired.


Each Serving provides: 1FA, 2V, 3P, 30 opt. cal  -  [302 calories]


Name:  Morning Glorious Muffins                                                        PointsPlus value: 4 per muffin

Servings: 24

7 walnut halves (1/2 ounce), finely chopped

1/4 cup sweetened flaked coconut

1 cup + 1 Tblsp all-purpose flour

1 cup whole-wheat flour

2 cup granulated sugar

2 tsp baking soda

2 tsp cinnamon

1/4 tsp salt

2 cup minus 1 tsp vegetable oil

2 eggs, beaten

1/4 cup apricot spreadable fruit

1 tsp. vanilla extract

2 tsp coconut extract

2 cup plain nonfat yogurt

1-1/2 cups shredded carrots

1 small apple, pared and shredded

6 pitted dried dates, finely chopped

3/4 ounce nugget-type cereal

1) To toast walnuts and coconut, preheat toaster oven to 300 degrees F.

2) Arrange walnuts and coconut in a single layer on two small baking dishes; bake, stirring occasionally, until walnuts are lightly browned and fragrant, and coconut is just beginning to brown, 3-4 minutes (watch for burning).  Set aside to cool; finely chop cooled walnuts.

3) Preheat oven to 375 degrees F.  Spray twenty-four 2-3/4" muffin cups with nonstick cooking spray.

4) In large bowl, sift together flours, sugar, baking soda, cinnamon and salt.  Make well in center and set aside.

5) In food processor, combine 1/2 cup water, the oil, eggs, spreadable fruit and the vanilla and coconuts extracts; puree until smooth.  Add yogurt and pulse briefly to blend.  Pour into well in flour mixture and stir until just combined.  Add carrots, apple, dates, the toasted coconut and the cereal; stir jut until combined.

6) Pour into prepared cups, filling each about 2/3 full.  Sprinkle tops evenly with toasted walnuts and bake 18-20    minutes, until toothpick inserted into center comes out clean.  Cool on rack.

Serving (1muffin): 1FA, 1/4FR, 1/2B, 25 C

                              6g fat - 1g fib

Calories: 135                             Fat (grams): 6

Protein (grams): 2                      Cholesterol (milligrams): 18

Carbohydrate (grams): 19           Sodium (milligrams): 147


Name:  Oatmeal Cookies                                                                       PointsPlus value: 4

Servings: 12

1/4 cup margarine

1/4 cup + 2tbl. granulated sugar

1 large egg

2 tbl. apple juice

4-1/2 ounces quick oats

4-1/2 ounces oat bran

3/4 tsp. baking powder

2 tsp cinnamon

1/4 tsp. salt

1) Preheat oven to 350 degrees. Spray 2 baking sheets with nonstick cooking sprays: set aside.

2) In a large bowl, with an electric mixer on high speed, beat margarine and sugar until light and fluffy.  Add egg and apple juice; beat until blended.

3) In medium bowl, combine oats, oat bran, baking powder, cinnamon and salt.  Add dry ingredients to  

    wet ingredients; beat until combined.

4)  Drop dough by tablespoonfuls 2 apart onto prepared sheets, making 24 cookies.  Flatten with  

    spatula.  Bake 12-15 minutes until lightly browned.  Cool on rack. Store in airtight container.

Calories: 135                             Fat (grams): 6

Protein (grams): 4                      Cholesterol (milligrams): 18

Carbohydrate (grams): 21           Sodium (milligrams): 122


Name:  Olive Gardn Capellini Primavera                                                          PointsPlus value: 7

Servings: 6

1 Tblsp of Olive Oil

1 tsp butter

5 cups broccoli florets,  cut into 1" pieces

1-1/2 cups chopped onions

3/4 cup julienned carrot

3 cups sliced mushrooms

1-1/4 cups halved lengthwise and thinly sliced yellow squash

1 tsp finely chopped garlic

1-1/4 cups crushed tomatoes 9 sun-dried tomato halves

 (not oil packed), minced

1 Tblsp low-sodium beef bullion gran

1 Tblsp fresh chopped parsley

1/4 tsp dried oregano

1/4 tsp ground rosemary

1/8 tsp crushed red pepper flakes

9 ounces capellini (angel hair) pasta

2 Tblsps grated Parmesan cheese

1) To prepare sauce, in large nonstick saucepan, heat oil and butter over medium-high heat, 30 seconds.  Add broccoli, onions and carrot and sauté until carrot is tender, 5 minutes. Add mushrooms, squash and garlic;   saute 2 minutes longer.

2) Add 1-1/2 cups water and the next 7 ingredients; cook, stirring, until just below boiling.  Lower heat, cover and simmer until vegetables are tender, 8 - 10 minutes.

3) Meanwhile, cook pasta in large pot of boiling water until tender, 6-8 minutes; drain and place in serving bowl.  Toss with sauce; sprinkle evenly with a Parmesan cheese.

Serving (2cups) provides: 1/2 Fa, 5 V, 6C.

Per serving:

Calories: 286                             Fat (grams): 5  (1g sat)                           Fiber: 8gr

Protein (grams): 13                    Cholesterol (milligrams): 3

Carbohydrate (grams): 51           Sodium (milligrams): 88


Name:  Pacific Rim Halibut                                                                       PointsPlus value: 6

Servings: 6

1/4 cup honey

2  tablespoons reduced-sodium  soy sauce

2 tablespoons fresh lemon juice

1 tablespoons sesame oil

2 garlic, cloves, minced

1 tsp. powdered ginger

2 tsp. dried mustard

2 tsp. red pepper flakes

1/4 tsp. freshly ground black pepper

6 8-ounce Alaska halibut steaks

1) To prepare marinade, in gallon size sealable plastic bag, combine honey, soy sauce, lemon juice, oil,

     garlic, ginger, mustard, red pepper flakes and black pepper; and halibut.  Seal bag, squeezing out air;]

     turn to coat fish.  Refrigerate one hour, turning bag occasionally.

2) Spray grill rack with nonstick cooking spray; place 5" from coals.  Prepare grill according to

     manufacturer's directions.  Or, preheat broiler.   

3) Drain marinade into small saucepan; bring to a boil.  Simmer 10 minutes; remove from heat.  Grill fish 8-10 minutes, turning once and brushing with marinade, until fish flakes when tested with a fork.

Calories: 231                             Fat (grams): 6    [Unsaturated (grams): 4-Saturated (grams): 11]

Protein (grams): 31                    Cholesterol (milligrams): 46

Carbohydrate (grams): 13           Sodium (milligrams): 279


Name:  Peach Shake                                                                                        PointsPlus value: 6

Servings: 2

16 oz. can of Del Monte Fruit Naturals Peaches

1 pint vanilla yogurt


Dump 'em in the blender. Hit it!


Name:  Peanut Butter Loaf                                                                       PointsPlus value: 6

Servings: 4

 part 1:              2 eggs

2 tbls. chunky peanutbutter

 part 2:

4 tbls. flour

2/3 cup instant nonfat dry milk

2 tsp. baking powder

4 packets sugar substitute

1 tsp. vanilla

1 medium banana

Beat 2 eggs and 2 tbls chuncky peanutbutter.

In another bowl....mix Part II ingredients.

Mix all well.  Add 4 Tbl. raisins.

Bake in a small loaf pan at 350 degrees for 1/2 hour.


Name:  Potatoes & Chicken Teriyaki                                                                 PointsPlus value: 7

Servings: 4

4 medium potatoes, cut into thin wedges & microwaved 8 to 10

     minutes until tender

1 lb. boned and skinned chicken  breasts, cut into long 1/2-inch slices

2 Tblsp. vegetable oil

2 cup sliced green onions

1/4 cup prepared teriyaki sauce

While potatoes cook, in a large skillet toss and brown chicken in oil over high heat 5 minutes.  Add potatoes; saute and toss until potatoes are lightly browned.  Add onions and teriyaki sauce; toss until heated through.

Time: 20 minutes  Servings: 4


Per Serving: 1B, 4P, 1FA

Calories: 280                             Fat (grams): 9

Protein (grams): 21                    Cholesterol (milligrams): 45

Carbohydrate (grams): 28           Sodium (milligrams): 740


Name:  Pumpkin (or Zuccinni) Muffins                                                               PointsPlus value: 3

Servings: 2

2/3 c.  Dry Instant Milk

6 Tblspl. Flour

1 tsp. Baking Soda

1 tsp. Cinnamon

6 pks. Sweet and low

2 tsp. Pumpkin Spice

2 eggs

1 tsp. vanilla

1 c. canned pumpkin ( or Zucchini)

2 c. grated carrots

4 Tblsp. raisins

- Pre-heat oven 350 degrees

- Spray pan w/ PAM

- Mix dry ingredients.

- In another bowl, add pumpkin, vanilla, and eggs.

- Beat well with mixer.

- Combine the two mixtures.

- Add carrots and raisins


- Bake ins 350 degree Oven for (18 -) 20 minutes.

To make less sweet: use 4 pks. Sweet n Low


Name:  Pumpkin Ricotta Cheesecake                                                                 PointsPlus value: 4

Servings: 8

12 (2-1/2" square) honey graham crackers, made into crumbs

1-1/3 cups instant nonfat dry milk

3/4 cup part skim ricotta cheese

3/4 cup egg substitute

2/3 cup low-fat (1%) cottage cheese

2 cup canned pumpkin

1/4 cup firmly-packed light brown sugar

1 tablespoon lemon juice

2 teaspoon cinnamon

2 teaspoon vanilla extract

1. Preheat oven to 300 degrees F.  Spray an 8" spring form pan with nonstick cooking spray.

     Sprinkle bottom of pan evenly with graham cracker crumbs.

2. In a blender or food processor, puree remaining ingredients until smooth; pour mixture into prepared


3. Bake 50 - 60 minutes, or until knife inserted in center comes out clean.  Cool completely on rack.  Cover

     and refrigerate until ready to serve.

Calories: 160                             Fat (grams): 1

Protein (grams): 12                    Cholesterol (milligrams): 3

Carbohydrate (grams): 24           Sodium (milligrams): 263


Name:  Spaghettini Aglio-Olio                                                                       PointsPlus value: 5

Servings: 4

6 ounce thin spaghetti

1 tablespoon + 1 teaspoon extra  virgin olive oil

1 talbespoon minced garlic

2 cup low-sodium chicken broth

1/4 cup chopped fresh parsley

1) In large pot of boiling water, cook pasta 10-12    minutes, unitl tender.  Drain and place in serving    bowl.

2) Meanwhile, place small nonstick skillet over medium heat 30 seconds.  Add oil; heat 30 seconds.  Add garlic; cook, stirring constantly, until pale gold  (do not brown), about 1 minute; immediately stir in broth.  Bring to a boil, stirring gently; reduce heat to low and cook, stirring occasionally, until liquid is reduced by two thirds and mixture is thickened,  3-4 minutes. 

Drizzle over cooked pasta; sprinkle with parsley and toss to coat.

Serving (1 cup) provides: 1FA, 2B, 3C.

Calories: 205                             Fat (grams): 5                [Unsaturated (grams):     Saturated (grams): 1]

Protein (grams): 6                      Cholesterol (milligrams): 0

Carbohydrate (grams): 33           Sodium (milligrams): 19


Name:  Spinach Salad                                                                                    PointsPlus value: 3

Servings: 4

3 cups fresh spinach, torn

1/4 cup thinly sliced mushrooms

1/4 cup thinly sliced cucumber

1/4 cup thinly sliced red cabbage

1/4 cup shredded carrot

2 oz. drained rinsed red kidney beans

2 oz. drained rinsed chick peas

3 oz. grated Weight Watchers  Natural Mild Cheddar Cheese

1/4 cup Weight Watchers Light Reduced - Calorie Mayonnaise

1/4 cup buttermilk

1 teaspoon vinegar

2 TBL minced green onion

 Dash of pepper

1) In a bowl, combine first 8 ingredients.

2) For dressiong: thoroughly combine remaining ingredients in a small bowl.

3) Pour dressing over spinach mixture; toss to coat

4.) Makes 4 servings [about 4 cups]


Name:  Tomato-Garlic Oil                                                                                   PointsPlus value: 1

Servings: 24

3 medium tomatoes, peeled, halved, seeded and coarsely chopped

2 cup olive oil

 1 to 2 garlic cloves, peeled and halved

Pinch crushed red pepper flakes

1) In large saucepan, combine tomatoes, oil, garlic and pepper flakes; bring to a boil over medium heat. 

   Reduce heat to low and gently simmer, partially  covered, stirring occasionally, until tomatoes are very

   soft, 45 minutes-1 hour. Let cool to room temperature, 1-2 hours.

2) Strain through cheesecloth-lined sieve into clean  4-ounce jar; discard solids.  Cover and refrigerate oil;

   will keep up to 2 weeks.

Serving (1 teaspoon) provides: 1 FA

Calories: 44                               Fat (grams): 5

Protein (grams): 0                      Cholesterol (milligrams): 0

Carbohydrate (grams): 1 Sodium (milligrams): 2


Name:  Tortoni                                                                                          PointsPlus value: 5

Servings: 4

1 cup part-skim ricotta cheese

4 zwieback, made into bread crumbs d i v i d e d

2 tbsp. honey

2 tsp. almond extract

In blender or food processor, process cheese, 1/2 of  the bread crumbs, honey and almond extract until      smooth.

Spoon mixture equally into 4 ramekins or individual  dessert dishes; sprinkle evenly with remaining crumbs.

Cover with plastic wrap and freeze 2 hours or until firm.

Before serving, remove from freezer to soften at room temperature10 minutes.

Calories: 176                             Fat (grams): 10

Protein (grams): 9                      Cholesterol (milligrams): 89

Carbohydrate (grams): 12           Sodium (milligrams): 101



Name:  Twenty-minute 'Yum Yum' Halibut                                                          PointsPlus value: 6

Servings: 4

1-1/2 pounds Alaska halibut steaks

2 tablespoons lime juice

2  garlic cloves, chopped

1/4 teaspoons salt

1 cup zucchini strips, 1" wide

1 medium red bell pepper, cut into thin strips

2 scallions, cut into 3/4" diagonal pieces

2 tablespoons reduced-sodium soy sauce

2 teaspoons finely chopped fresh ginger

2 teaspoons vegetable oil

1) Place fish in microwave-safe casserole.  Sprinkle with lime juice, garlic and salt.  Cover and

     microwave on High 4 minutes.

2) Combine zucchini, bell pepper, scallions, soy sauce ginger and oil.  Add vegetable mixture to fish.

     Cover and microwave on High 4 minutes longer.

Calories: 231                             Fat (grams): 6    [Unsaturated (grams): 4-Saturated (grams): 11]   

Protein (grams): 31                    Cholesterol (milligrams): 46

Carbohydrate (grams): 13           Sodium (milligrams): 279


Name:  Veal Saute w/Sun Dried Tomatoes                                                         PointsPlus value: 7

Servings: 2

8 Sun-Dried Tomato halves (not packed in oil), cut into strips

2 teaspoons olive oil

1 cup sliced onions

1 cup sliced mushrooms

1 garlic clove, minced

5 ounces boneless veal, cut into small cubes

2 tablespoons dry vermouth or dry white table wine

1 tablespoon Dijon-style mustard

2 tablespoons light sour cream

  Chopped fresh parsley for garnish (optional)

1.  In small mixing bowl combine tomatoes and ¼ cup boiling water; set aside to soften.

2.  In 9-inch nonstick skillet heat oil; add onions, mushrooms, and garlic and cook over

medium high heat until onion is translucent, about 1 minute.  Add veal and cook,

stirring, until veal is no longer pink, about 3 to 4 minutes.

3.  Drain tomatoes.  Add tomatoes, vermouth, and mustard to veal mixture and stir to

combine.  Reduce heat to low and let simmer until flavors blend, about 3 minutes.  Stir in

sour cream.  Garnish with parsley


Serving suggestions:      Cooked Fettuccine

Cooked Sliced Green Beans sprinkled with grated Romano cheese

Tossed Salad with French Dressing

Reduced-Calorie Cherry-Flavored Gelatin with Whipped Topping

Coffee,  Tea,  or Mineral Water

Calories: 258                             Fat (grams): 12

Protein (grams): 18                    Cholesterol (milligrams): 63

Carbohydrate (grams): 18           Sodium (milligrams): 290

6 points


Name:  Vegetable Soup a la Vito                                                                       PointsPlus value: 2

Servings: 8

1 medium to large onion

4 packets of chicken broth and season mix, prefferbaly low sodium

3 cloves of minced garlic

3 to 5 - fresh basil leaves

1 pound of carrots thinly sliced

2 to 3  - seeded tomatoes-chopped

4 stalks of celery sliced

2 medium size zucchini thinly sliced

28 ounce can of crushed tomatoes

(2) 28 0z. [cans] of water

1/4 tsp. pepper season to your own taste...

1 Tblsp of fresh parsley

 * season to your own taste... but of course watch the salt

1) In a 1.5 quart nonstick saucepan combine onion,  broth mix, garlic and basil; stirring occasionally, until

    onion is translucent.

2) Add remaining ingredients except water and heat, stirring occasionally, for about 10 minutes. Remove

    - to a larger pot.

3) Add water and tomatoes and bring to a boil.

4) Reduce heat to medium, cover and cook until vegetables are soft, about 20 minutes.

5) At this point, it's ready to eat.....if you desire a thicker soup,   READ ON...


6) Using a slotted spoon, remove about half the vegetables from the pot and set aside.

7) In a blender container [in 2 or 3 batches] puree remaining soup; return pureed mixture to pot, add

    reserved vegetables, and heat


Name:  Winter Fruit Tart                                                                       PointsPlus value: 4

Servings: 12


1/4 cup unsalted margarine

2 Tblsp granulated sugar

1 large egg

1 cup +2 Tblsp all purpose flour


2 Cups prepared reduced calorie vanilla pudding

1 medium banana, cut into 1/4" slices

1 medium kiwi, pared, halved lengthwise and thinly sliced

1 cup drained canned mandarin oranges

1 cup strawberries thinly sliced

2 Tblsp orange marmalade

1. Preheat oven to 350 degrees F.

2. To prepare tart shell, in food processor, combine margarine and sugar; pulse until well blended.  Add

     egg; ;pulse to blend.  Add flour; pulse several times to form a dough.

3. Press dough evenly over bottom and sides of 14 X 3 X 1" tart pan with removable bottom.  Prick

     dough with fork.  Line dough with foil and fill with pie weights or dried beans.  Bake 10 minutes.  Remove

     foil weights and bake shell 10 - 12 minutes longer, until golden.   Cool on rack.

4. To assemble tart, spoon pudding into cooled shell,  arrange fruit in rows over pudding.  Heat marmalade

     until melted; brush over fruit.  Refrigerate 1 hour before serving.

Calories: 135                             Fat (grams): 4

Protein (grams): 2                      Cholesterol (milligrams): 18

Carbohydrate (grams): 22           Sodium (milligrams): 9


Name:  WW's Big Batch Bran Muffins                                                   PointsPlus value: 3 per muffin

Servings: 60

15 ounces all-bran cereal

2 cups raisins

6 pitted dried dates, finely chopped

2 cups boiling water

4-1/2 cups + 3 Tblsp all-purpose flour

5 tsp baking soda

1 tsp salt

2 cups low-fat (1.5%) buttermilk

4 eggs

2 cup orange marmalade spreadable fruit

1-1/2 cups unsweetened applesauce

1 cup granulated sugar

2 cup + 2 Tblsp vegetable oil

2 tsps vanilla extract

1) In large bowl, add cereal, raisins and dates; pour in boiling water and stir until softened.  Set aside.

2) In another large bowl, sift together flour, baking soda and salt; make well in center and set aside.

3) In food processor or blender, combine 1 cup of the buttermilk, the eggs and the spreadable fruit; puree until mixture is smooth.

4) Pour egg mixture into separate large bowl; add the remaining cup buttermilk, the applesauce, sugar, oil and vanilla; beat until smooth.  Pour into well in flour mixture and stir just to blend.  Add reserved cereal mixture and stir just to combine.  Cover with plastic wrap and refrigerate at least 24 hours.

5) When ready to use, preheat oven to 375 degrees F.  Spray twenty-four 2-3/4" muffin cups with nonstick cooking spray.

6) Pour into prepared muffin cups, filling each about two-thirds full; bake until golden brown and puffy, 20-25 minutes.  Let cool 2 minutes, then remove to cooling rack and let cool to room temperature.  Repeat with remaining batter to make 60 muffins, or cover and refrigerate remaining batter for later use.  Will keep 1 month in the refrigerator.

Serving (1 muffin) provides: Selection Plan: 1/2FA, 1/2FR, 3/4B, 20                       

Fat & Fiber Plan: 3g fat - 3g fiber

Calories: 123                             Fat (grams): 3

Protein (grams): 3                      Cholesterol (milligrams): 14

Carbohydrate (grams): 23           Sodium (milligrams): 185


            Thank you Marie for figuring these out!