CLComp 2401-2800

Cinnamon Bun Scones
Lightened from a Quaker Oatmeal recipe

HU: 3.7
Servings: 12
Posted by DebMj1
4/27/05
1/2 cup whole wheat flour

1 1/2 cups all-purpose flour
1 cup oats, quick or old fashioned, uncooked
1/4 cup Splenda sugar substitute
2 tablespoons granulated sugar
1 tablespoon baking powder
1/4 teaspoon salt
6 tablespoons light butter, chilled and cut in pieces
3/4 cup skim milk
1/4 cup egg substitute, lightly beaten
1 teaspoon vanilla
1 Tablespoon granulated sugar
2 teaspoons ground cinnamon
Glaze
1/2 cup powdered sugar
3 teaspoons skim milk
1. Heat oven to 425 F. Lay silpat or nonstick foil on a cookie sheet. Do not spray with
cooking spray.
2. In large bowl, combine flours, oats, Splenda and 2 Tbsp. granulated sugar, baking
powder and salt; mix well. Cut in butter with a pastry blender until the mixture resembles
coarse breadcrumbs. In a small bowl, combine the milk, egg substitute and vanilla;
blend well. Add to dry ingredients all at once; stir with fork just until dry ingredients are
moistened.
3. In small bowl, combine the remaining 1 Tbsp. granulated sugar with the cinnamon;
mix well. Sprinkle evenly over dough in bowl, gently stir batter to swirl in cinnamon
mixture. Do not blend completely. Drop dough by 1/4 cupfuls 2 inches apart on cookie
sheet.
4. Bake 11 to 13 minutes or until golden brown. Remove to wire rack; cool 5 minutes. In
small bowl, combine powdered sugar and enough milk for desired consistency; mix until
smooth. Drizzle over tops of warm scones. Serve warm.
Page 97
Cauliflower and Broccoli Flan with Spinach Béchamel (Sformato Di Cavolfiore E
Broccolo Con Balsamella Di Spinaci)
Source: Bon Appétit May 2005
HU: 3
Servings 6
Posted by: Charks54
4/28/05
Notes from magazine: In typical trattoria fashion, this dish serves as the meal's
antipasto, which is followed by the pasta course. What to Drink: a light dry red from
Carmignano, try Capezzana Barco Reale di Carmignano.
My notes: This makes 6 large servings, could possibly make 8. This recipe is very easy.
The next time I make it I would try adding more broccoli and cauliflower, so it would
make 8 larger servings. Also I believe it could get by with less Parmesan. Please
recheck the points, as I am new at this, I round up to the nearest point.
2 1/2 cups cauliflower florets

2 1/2 cups broccoli florets
2 6oz. bags of baby spinach leaves
6 tbsp. butter (I used Smart Balance light)

1/4 cup all purpose flour
2/3 cup whole milk ( I used skim extra milk)
2/3 cup freshly grated Parmesan cheese ( I weighed after grating it was 2 1/2 oz, could
probably get by with less
Cook cauliflower and broccoli in large pot of boiling salted water until crisp tender, about
5 min. Drain, reserving 2/3 cup cooking liquid. Transfer vegetables to large bowl. Cool.
Rinse spinach, then toss in large nonstick skillet over medium-high heat until just wilted.
Drain and cool. Squeeze spinach dry; finely chop.
Melt butter in heavy medium saucepan over med. heat. Add flour and whisk until
smooth, about 2 min. Gradually whisk in milk and reserved vegetable cooking liquid.
Whisk constantly over med. heat until sauce thickens and boils about 3 min. Stir in
spinach and cheese.
Using fingers, coarsely crumble cauliflower and broccoli in bowl. Add spinach béchamel
stir to blend. Season with salt and pepper. Spray 1 1/2 quart baking dish. Spread veg
mix in dish (Can be made 6 hours ahead. Cover and chill.)
Preheat oven to 350. Bake Flan until puffed and heated through, about 25 min if at room
temperature and 35 min. if chilled. Serve hot.
Page 98
Green Papaya or Cucumber Salad
Source: Tyler Florence Eat This Book
HUs: 2
Serves: 4
Posted by: Kate (KateWD)
April 28, 2005
Notes: A perfect side for Thai food, crunchy, sweet spicy, and easy to put together. I
subbed a seedless cuke for the green papaya and left out the mint (not a big fan). Kept
well and stayed crunchy for a few days in the fridge.
These are classic Thai flavors if you can’t find green papaya, shred a couple of
cucumbers and it will work just as well. Try to find sambal for the chile paste.
DRESSING
¼ cup rice vinegar

Juice of 1 lime
½ T chopped garlic
½ T chile paste
1 T sugar
1 T peanut oil (I used roasted)
1 T Thai fish sauce (nam pla)
SALAD
1 green papaya (about 1 ½ LB) (I used one large seedless cuke)

1 seedless cucumber, peeled and cut into julienne (I did not peel)
½ red onion thinly sliced
1 cup bean sprouts
¼ cup mint leaves (I omitted)
¼ cup fresh cilantro leaves
2T chopped, unsalted peanuts, toasted
Kosher salt and freshly ground pepper
Throw all the ingredients for the dressing in a bowl and whisk to combine.
Shred the papaya, toss with the dressing, mound in serving bowl. Scatter the cuke,
onion, sprouts, herbs and peanuts over, toss and season to taste with salt and pepper.
Page 99
Thai Grilled Beef

HUs: 4
Serves: 4
April 28, 2005
I froze the beef for about 20 minutes to make it easier to slice thin, and marinated the
beef over night. Green Papaya (or Cucumber Salad) pairs well with the beef.
If you are using wooden skewers, soak them in water about 20 minutes before using so
they don’t catch on fire. And try to find sambal for the chile paste.
1 lb. beef sirloin

¼ cup low sodium soy sauce
¼ cup rice vinegar
1 T chopped garlic
2 tsp. chile paste
1 T brown sugar
First, slice the beef as thin as possible against the grain. Skewer and put the skewers in
a shallow baking dish. The stir together the soy sauce, vinegar, garlic, chile paste and
sugar, pour it over the beef; marinate in the refrigerator 1 hour, turning the meat in the
marinade at least once.
Put large grill pan on two burners over med-high heat or preheat an outdoor gas or
charcoal grill and get it very hot. Take a few paper towels and fold them several times to
make a thick square. Blot a small amount of oil on towels then carefully and quickly
wipe the hot grates of grill to create a non-stick grilling surface. Grill the beef on skewers
about 1 minute each side.
Page 100
Mediterranean Eggplant Provolone
Source: CL’s Light and Easy Menus

HUs: 4
Serves: 4
April 28, 2005
Super quick and easy to put together, pair with angel hair pasta and Caesar salad,
dinner will be on the table in under 30 minutes.
2 cups chopped plum tomatoes (about 4)

2/3 cup chopped fresh parsley
1 ½ T fresh chopped basil, divided
2 T capers, drained
1 T Balsamic vinegar
1/8 tsp salt
8 eggplant slices, cut diagonally in ½ inch slices (about 2 medium)
Cooking spray
4 (1.5 ounce) slice provolone cheese (I used sharp provolone)
Preheat oven to 450.
Combine tomato, parsley, 1 T basil, capers, vinegar and salt in a bowl, set aside.
Place eggplant slices on baking sheet coated with cooking spray, light coat eggplant
with cooking spray and Bake at 450 for 10 minutes, turn. Bake 2 minutes longer or until
almost tender. Sprinkle with ½ T basil. Cut each cheese slice in half and place one slice
on each eggplant slice. Bake 1 minute or until cheese melts. Place on individual plates,
spoon ¾ cup tomato mixture on each serving.
Per serving: Calories 207; Fat 12.1 g; fiber: 4.5 g
Page 101
Easy Meatless Manicotti
Source: May 05 CL
Posted by: Leslie8908 (Leslie)
Serves 7
HUs: 6.5
4/30/05
2 cups (8 ounces) shredded part-skim mozzarella cheese, divided

1 (16-ounce) carton fat-free cottage cheese
1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
1/4 cup (1 ounce) grated fresh Parmesan cheese
1 1/2 teaspoons dried oregano
1/4 teaspoon salt
1/4 teaspoon black pepper
1 (8-ounce) package manicotti (14 shells)
1 (26-ounce) jar fat-free tomato-basil pasta sauce
Cooking spray
1 cup water
Preheat oven to 375°.

Combine 1 1/2 cups mozzarella, cottage cheese, and the next 5 ingredients (through
black pepper) in a medium bowl. Spoon about 3 tablespoons cheese mixture into each
uncooked manicotti. Pour half of tomato-basil pasta sauce into a 13 x 9-inch baking dish
coated with cooking spray. Arrange stuffed shells in a single layer over sauce, and top
with the remaining sauce. Pour 1 cup water into dish. Sprinkle the remaining 1/2 cup
mozzarella evenly over sauce. Cover tightly with foil. Bake at 375° for 1 hour or until
shells are tender. Let stand 10 minutes before serving.
Yield: 7 servings (serving size: 2 manicotti)
NUTRITION PER SERVING

CALORIES 328(25% from fat); FAT 9g(sat 4.8g,mono 2.2g,poly 0.5g); PROTEIN 23.8g;
CHOLESTEROL 23mg; CALCIUM 451mg; SODIUM 891mg; FIBER 3.9g; IRON 3mg;
CARBOHYDRATE 38.3g
Page 102
Ganache-Topped Chocolate-Raspberry Sheet Cake
Source: May 05 Cooking Light
Posted By: Leslie8908
Serves: 16
HUs: 6.4
4/30/05
The raspberry and dark chocolate flavors give this cake a stylish flair, making it suitable
for special occasions. We made it a sheet cake, but you can bake the batter in two
eight-inch cake pans for a more sophisticated look; reduce the baking time to 25
minutes or until a wooden pick inserted in the center comes out clean.
CAKE:
Cooking spray
1/2 cup boiling water
1/2 cup unsweetened cocoa
1 1/3 cups sugar
10 tablespoon butter, softened
1 (8-ounce) carton egg substitute
2 cups cake flour
1 teaspoon baking soda
1/4 teaspoon salt
1 (8-ounce) carton fat-free sour cream
2 teaspoons vanilla extract
1/2 cup seedless raspberry jam
GANACHE:
1/2 cup sugar
1/3 cup evaporated fat-free milk
1/2 teaspoon vanilla extract
1/8 teaspoon salt
3 ounces semisweet chocolate, chopped
Fresh raspberries (optional)
Fresh mint leaves (optional
Preheat oven to 350°. To prepare cake, coat a 13 x 9-inch baking pan with cooking
spray; line bottom of pan with wax paper. Coat wax paper with cooking spray; set aside.
Pour boiling water over 1/2 cup cocoa in a small bowl, stirring to dissolve cocoa; cool
mixture.
Place 1 1/3 cups sugar and butter in a large bowl; beat with a mixer at medium speed 5
minutes or until well blended. Add cocoa mixture and egg substitute, beating well.
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, baking
soda, and 1/4 teaspoon salt, stirring with a whisk. Add flour mixture and sour cream
Page 103
alternately to sugar mixture, beginning and ending with flour mixture; mix after each
addition. Beat in vanilla. Pour batter into prepared pan. Sharply tap pan 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 pan.
Carefully peel off wax paper; cool completely on wire rack. Spread jam over top of cake.
To prepare Ganache, combine 1/2 cup sugar, milk, and 1/4 cup cocoa in a medium
saucepan over medium heat; bring to a boil, stirring frequently. Cook 1 minute, stirring
constantly. Remove from heat; add 1/2 teaspoon vanilla extract, 1/8 teaspoon salt, and
chopped chocolate, stirring until smooth. Spread Ganache evenly over top of cake,
allowing Ganache to run down the sides. Let cake stand for 20 minutes or until set.
Garnish with raspberries and mint leaves, if desired.
Yield: 16 servings (serving size: 1 piece)

CALORIES 296(30% from fat); FAT 9.9g(sat 5.1g,mono 3.9g,poly 0.4g); PROTEIN 4.9g;
CHOLESTEROL 20mg; CALCIUM 51mg; SODIUM 241mg; FIBER 1.8g; IRON 2.4mg;
CARBOHYDRATE 50.6g
Page 104
SALMON CAKES
Source: From George Foreman recipe files with changes noted with a *
Originally called ZING IT SALMON BURGERS
Serves: 4-6 servings
HU’s: 3.2 to 4.8 per cake depending on how many cakes you make
Posted by: Jill(JilliW)
Date: April 30, 2005
Note: We do not make these into burgers as the rolls camouflage the great taste of the
salmon; add a lot of extra calories and carbohydrates of which are not necessary.
I also serve these with a lemon-dill sauce of which is not accounted for in the nutritional
information. Recipe is at the bottom. This is one of the main reasons for my making 6
servings of these cakes and I only eat one cake, my husband two and then we freeze
the other three for another meal.
INGREDIENTS:
1 can (14-3/4 ounces) salmon, drained, skin and bones removed OR
*16 oz. FRESH POACHED SALMON which is what we use for the salmon cakes.
1 whole egg and 1 egg white
1/2 cup dry (or fresh*) bread crumbs
1/4 cup finely chopped onion
1/4 cup mayonnaise
1 to 2 Tablespoons prepared horseradish
1-1/2 TBSP. Dijon Mustard*
½ Red Pepper, diced*
1/4 teaspoon salt
1/8 teaspoon pepper
DIRECTIONS:
Poach the fresh salmon in a fry pan with 2 parts water to 1 part white wine, to cover half
to ¾ of the salmon fillet.
Mix rest of ingredients.
Make into patties the size of a hamburger patty.
Heat George Foreman Grill or fry pan; brush or spray with olive oil.
Cook patties about as long as you usually cook hamburger patties. Suggest serving
with a potato, tossed green salad and a vegetable.
Nutritional information: 4 servings: 218 cal/8 g fat/1 g fiber = 4.8 HUs per serving; 5
servings: 174 cal/7 g fat/1 g fiber = 3.8 HUs per serving; 6 servings: 145 cal/6 g fat/1 g
fiber = 3.2 HUs per serving.
Serve topped with LEMON-PEPPER DILL SAUCE (HU’s are NOT calculated)
Mix together: 2/3 cup mayonnaise (LF OR FF); 1/3 cup sour cream (Light); 1 teaspoon
freshly grated lemon zest; 2 tablespoons fresh lemon juice; 1 tablespoon minced fresh
dill (or dried); 1/2 teaspoon coarsely ground black pepper; 1 tablespoon Grey Poupon
Dijon mustard
Page 105
Marinated Pork Tenderloin
From Nancy’s Kitchen
Healthy Units 4.6
Servings 6 (maybe more?)
Posted by Fancy.Nancy
Date 5/1/05
2 lb. Pork tenderloin
¼ cup soy sauce

3 TBSP. Brown sugar
1 tsp. Dry mustard
½ tsp. Sweet paprika
1 tsp. Ground cumin
5 cloves garlic, sliced
2 tbsp. Parsley
Combine marinade ingredients. Cover pork with sauce. Allow to marinade at least 4
hours or overnight.
Grill 5 inches over coals until meat thermometer registers 160.
Page 106
Herbed Corn & Edamame Succotash
Source: Eating Well, Summer 2004
HU: 2
Core (without wine)
Serves: 6 (3/4 cup)
CrissyBear
May 1, 2005
EW Comments: "Fresh green soybeans, called edamame or sweet beans, are a great
addition to this classic dish, where they stand in for the traditional lima beans. The
succotash is also wonderful topped with grilled shrimp, salmon or chicken."
Ingredients
1 1/2 cups frozen or fresh shelled edamame -- (see Note)
1 tablespoon canola oil
1/2 cup chopped red bell pepper
1/4 cup chopped onion
2 cloves garlic, minced
2 cups corn kernels -- (about 4 ears) [I used 4 small ears, steamed and shucked]
3 tablespoons dry white wine or water [I used water]
2 tablespoons rice vinegar
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh basil or 1 teaspoon dried
1/2 teaspoon salt, or to taste
Freshly ground pepper to taste
Cook edamame according to package directions, omitting salt (boil for about 4 minutes).
Drain well.
Heat oil in a large nonstick skillet over medium heat. Add bell pepper, onion and garlic;
cook, stirring frequently, until vegetables start to soften, about 2 minutes. Stir in corn,
wine (or water) and edamame; cook, stirring frequently, for 4 minutes. Remove from the
heat. Stir in vinegar, parsley, basil, salt and pepper. Serve immediately.
To make ahead: The succotash will keep, covered, in the refrigerator for up to 2 days.
Note: Edamame are easy to digest and are exceptionally high in protein (1/2 cup has 16
grams). There are several kinds available today-frozen and fresh, in the pod and
shelled-in large supermarkets, natural-foods stores or Asian markets.
Per serving: 128 calories; 4 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 16 g

carbohydrate; 6 g protein; 4 g fiber; 218 mg sodium.
Page 107
Manhattan Clam Chowder (crockpot)
Source: WW Slow Good Super Slow-Cooker Cookbook
Posted by: Nancy
HU: 4
Servings: 6 (2 cups each)
May 2, 2005
NOTE: Canned “petite-cut” diced tomatoes are particularly good here – they’re two-
thirds smaller than regular diced tomatoes. Add some fresh lemon juice just before
serving, or pass a small dish of lemon wedges at the table. Serve with crackers, if you
like.
2 teaspoons canola oil

2 onions, chopped
2 (14 ½ oz) cans petite-cut diced tomatoes
2 (10-ounce) cans baby clams (do not drain)
2 russet potatoes, peeled and diced
3 flat-leaf parsley sprigs
¼ teaspoon salt
¼ teaspoon freshly ground pepper
7 cups water
½ cup finely chopped flat-leaf parsley, for garnish
Heat the oil in a large nonstick skillet over medium heat. Add the onions and cook,
stirring occasionally, until softened, about 5 minutes.
Transfer the onions to a 5- or 6-quart slow cooker. Add the tomatoes, clams, potatoes,
parsley sprigs, salt and pepper. Pour the water over the clams and vegetables. Cover
and cook until the vegetables are fork-tender, 4-5 hours on high or 8-10 hours on low.
Discard the parsley sprigs. Garnish each serving with the chopped parsley.
Per serving (2 cups): 197 calories, 5 g fat, 1 g sat fat, 0 g trans fat, 76 mg chol, 769 mg
sod, 24 g carb, 4 g fib, 18 g prot, 153 mg calc
Page 108
Mixed Greens with Blueberries and Feta
Source: New American Plate Cookbook
Posted by: Nancy
HU: 1.2
Servings: 8
May 2, 2005
Ingredients:
2 tablespoons raspberry or blueberry vinegar (I used raspberry)

¼ cup fat-free, reduced sodium chicken broth
2 tablespoons extra-virgin olive oil
1 teaspoon honey
2 small fresh mint leaves
1 cup plus 10 fresh blueberries
8 cups salad greens
2 ounces crumbled reduced fat feta cheese
In a blender, combine the vinegar, broth, olive oil, honey, mint leaves and 10
blueberries. Blend the mixture at low speed just until smooth and well-combined.
Transfer the vinaigrette to a jar with a tight-fitting lid and refrigerate until needed; it will
keep for up to 3 days.
In a large bowl, toss the mixed greens with the remaining cup of blueberries. Shake the
vinaigrette until thoroughly blended, drizzle over the salad, and toss lightly. Sprinkle the
cheese over the top and serve.
Per Serving:
64 calories
4 g. total fat (1 g sat fat)
5 g. carbohydrates
3 g. protein
2 g. dietary fiber
126 mg. Sodium
Page 109
Grandma Louise's Oatmeal With Grated Apple
Source: French Women Don’t Get Fat
Posted by: Suzfehr
Serves: 2-4 (Points 4 or 2; very generous serving even at 4 servings).
1 cup old-fashioned oatmeal

2 1/3 cups water
pinch of salt
1 medium apple, coarsely grated
1/2 tsp lemon juice
1/3 cup milk (I used skim)
1/2 tsp butter (I used light butter)
1. Combine the oatmeal, water, and salt in a medium saucepan. Bring to a boil.
2. Add the grated apple and lemon juice and cook for about 5 minutes, stirring
occasionally.
3. Add the milk and butter. Stir well and cook for 1 minute. Serve immediately, perhaps
with a sprinkle of brown sugar or a drizzle of maple syrup (I used Log Cabin, fat-free,
sugar free - just a drizzle).
Page 110
Rice & Corn Cakes with Spicy Black Beans
Source: Eating Well April / May 2005
Posted By: Nancy
HU: 7
May 2, 2005
Servings: 4
NOTES: These crispy fried patties get a swift kick from the easy-to-make bean and
salsa accompaniment. Instant brown rice only takes about 10 minutes, a great shortcut
on a busy night. Garnish with sour cream and scallions.
1 cup instant brown rice

6 scallions -- trimmed and sliced
2 teaspoons garlic -- minced
1 1/2 teaspoons fresh thyme -- crushed
1 cup frozen corn
3 slices whole wheat bread -- made into bread crumbs
1/2 teaspoon salt
1/4 teaspoon ground black pepper
2 large eggs
2 teaspoons extra virgin olive oil
15 ounces canned black beans -- rinsed
1 cup salsa -- mild, medium or hot
Cook rice with the amount of water called for in the package directions, adding
scallions, garlic and thyme to the water. Remove from heat and stir in corn, bread
crumbs, salt & pepper. Let stand for about 5 minutes to cool slightly.
Whisk eggs in a large bowl until frothy. Add the rice mixture and mash with a potato
masher until the mixture holds together (it will be fairly soft), about 1 minute. Shape the
mixture into 8 patties.
Heat oil in a medium nonstick skillet over medium-high heat. Carefully transfer patties to
the pan with a spatula and cook until browned and crispy, about 3 minutes per side.
Meanwhile, combine beans and salsa in a small saucepan and cook over medium-high
heat, stirring occasionally, until hot, about 5 minutes. To serve, divide the beans among
4 plates and top with 2 patties each.
Page 111
Chicken Sauté with Provencal Sauce
HUs: 5
Serves: 4
Posted by: Danikam
Date: 5/2/05
Source: Eating well Jan/Feb 2005
Notes: I did not have any anchovy paste but I'm sure it would be a nice addition. I
served over white rice, but this would also go well w/ roasted potatoes.
Ingredients:
1 pound chicken breasts
1/4 cup flour
1/2 teaspoon salt
fresh ground black pepper to taste
1 tablespoon olive oil
1 small onion, finely chopped
1/2 teaspoon anchovy paste (optional)
1/2 cup reduced sodium chicken broth
1/4 cup dry white wine
1 14 1/2 oz can diced tomatoes
1/4 c chopped basil
2 T chopped black olives
Combine flour, salt and pepper in a shallow glass dish. Dredge chicken breasts in the
seasoned flour, shaking off excess.
Heat oil in a large nonstick skillet over medium high heat. Add the chicken and cook
until well browned and no longer pink in the center (4 to 5 minutes per side). Transfer to
plate, cover and keep warm.
Add onion, garlic and anchovy paste, if using, to the skillet. Cook over medium heat,
stirring, for 1 minute. Add broth, wine and tomatoes; bring to a simmer. Cook until
slightly thickened, 6 to 7 minutes. Stir in basil and olives. Return the chicken and juices
to the pan; reduce heat to low and heat through. Spoon sauce over the chicken.
NI: 234 calories, 8 g fat, 1 g fiber per serving
Page 112
Barbecue Chicken Chopped Salad
Source: Jilly’s rip off of Cheesecake Factory
Healthy Units 8 (6 without Avocado)
Core + 1 FP for the dressing
Servings 1
Posted by jillybean03
May 4, 05
Ingredients:
3 ounces cooked chicken breast half -- (I used Hormel southwestern flavored
prepackaged)
1/4 each avocado -- cubed
1/2 cup cherry tomato
1/3 cup cucumbers -- diced
1/3 cup red bell pepper, chopped
5 black olives
2 cups romaine lettuce
1/3 cup frozen corn kernels -- (thawed)
1/3 cup black beans, canned, bush's -- drained, rinsed
3 tablespoons BBQ Ranch Dressing
Place lettuce on a plate or in a wide bowl.

Arrange toppings on the salad in a pretty arrangement
Top with BBQ Ranch dressing
NOTE: With these NI, the points are 9. If you remove the 0 point veggies, it calculates to
8.
Per Serving (excluding unknown items): 428 Calories; 14g Fat (34.5% calories from fat);
30g Protein; 31g Carbohydrate; 12g Dietary Fiber; 1mg Cholesterol; 559mg Sodium.
Exchanges: 1 Grain(Starch); 4 Lean Meat; 2 Vegetable; 1/2 Fruit; 0 Non-Fat Milk; 2 Fat;
0 Other Carbohydrates.
Page 113
BBQ Ranch Dressing
Source: Jilly’s rip off of Cheesecake Factory
Healthy Units 8 (6 without Avocado)
Core + 1 FP for the dressing
Servings 1
May 4, 05
Variation: I also like to mix Salsa with the ranch. This results in only ½ point per 3 T.
YUM
1 tablespoon barbecue sauce -- (I like Bullseye)

2 tablespoons Light Ranch Dressing (made with dry ranch mix, 1/2 c. ff yogurt, 1/2 c.
just 2 good mayo, 1/2 c. lowfat buttermilk, 1/2 c. skim milk)
1g Protein; 5g Carbohydrate; trace Dietary Fiber; 1mg Cholesterol; 343mg Sodium.
Exchanges: 0 Grain(Starch); 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
Page 114
Apricot Couscous

HUs: 5
Serves: 6
May 5, 2005
Loved the combination of flavors, keeps well, would be a great picnic side.
1 ½ cups dry couscous (I used whole wheat)

1 ½ cups cold water
10 dried apricots
¼ cup whole almonds toasted
2 green onions sliced
2 handfuls fresh mint leaves (I omitted)
2 handfuls fresh cilantro leaves
Juice of ½ lemon
2 tsp EVOO
Kosher salt and freshly ground pepper
Put the couscous in a medium bowl. Pour the water over it and stir with a fork; cover
and let sit 10-15 minutes, then fluff with a fork. Put the apricots, almonds, green onions,
mint, and cilantro on a cutting board and coarsely chop everything; add this to the
couscous. Then add the lemon juice and olive oil, season with salt and pepper, toss
gently.
Page 115
Lemon Parmigianno Chicken
Source: CLBB (Posted by Missindi)

HUs: 4
Serves: 4
Posted by; Kate (KateWD)
May 5, 2005
Super easy to throw together and pop in the oven, the chicken was wonderfully moist
and delicious. You can sub white or red wine or sherry for the vermouth.
Juice of 1 lemon
1/4 cup dry vermouth
1 teaspoon Dijon mustard
2 tablespoons butter, melted (I used light)
1 teaspoon rubbed sage
1 garlic clove, minced
8 small chicken thighs (I used 1 ½ lbs. skinless thighs)
3 tablespoons freshly grated or shredded Parmesan cheese
Salt and pepper to taste
INSTRUCTIONS:
Preheat oven to 400° F. Whisk together the lemon juice, vermouth, mustard, butter,
sage and garlic. Place the chicken thighs in a baking dish. Pour the lemon mixture over
all. Sprinkle with the Parmesan, salt and pepper. Bake until done, about 45 minutes,
basting occasionally with the pan juices. Serve immediately.
Original poster's notes: Very forgiving if you decide to use another alcohol - I used
Merlot. I think the recipe is forgiving enough that chicken subs can be made easily. I
would just watch them from about 35 minutes on to make sure they don't get too dry
(since white meat is less moist).
Page 116
MEDITERANEAN PEPPERS AND POTATO SOUP
Source - unknown
Healthy Units - 2
Core: yes, it counts as your starch and one oil for the day
Servings - 5
MAMA2POLO (Judiann)
5/6/05
2 teaspoons olive oil

3 garlic cloves, minced
1 cup minced seeded plum tomatoes
1 1/2 cups cubed peeled baking potato
1 cup EACH of chopped (1 inch pieces) red,
yellow, and orange bell peppers
(if missing any color, just be sure to have 3 cups total of whatever you have)
1/4 tsp. salt 1/4 tsp. pepper
1 can low salt chicken broth
1/3 cup coarsely chopped fresh basil
1/4 cup sliced pimento-stuffed olives
1. Heat oil in a medium saucepan over medium-high heat. Add onion: sauté 10m
minutes. Add garlic, and sauté 1 minute. Add tomato, and cook 5 minutes, stirring
frequently. Add potato, bell peppers, salt, pepper, and broth: bring to a boil. Cover,
reduce heat, and simmer 20 minutes or until potato is tender, stirring occasionally.
2. Remove from heat: stir in basil and olives. Let stand, covered, 20 minutes. Yield 5
servings (1 cup each)
Calories 105, fat 3.3g, protein 3.2g, Carb 17.5g, Fiber 3.2g
This is great for company---2 points/cup
Page 117
Country Lima Beans
Cooking Light, May 2005
Yield: 8 cups (serving size: 1 cup)
Healthy Units: 5 (3.5 for 3/4 cup, 2 for 1/2 cup)
Posted By: Bawstinn32 (Maria)
May 9, 2005
Comments: These made a good side for grilled pork chops. Beans had a nice buttery
flavor/texture. Next time I may use a different bacon for a more prominent flavor. Mine
did not take the whole 2.5 hours to cook.
Humble ingredients were the cornerstone of Grandmother Shaw's cooking, and these
modest components create a flavorful, satisfying dish. Oven cooking works well and
makes preparation a snap. Serve as a side with roast beef, pork, or chicken; or you can
even enjoy this as a main dish with a side salad.
2 cups dried lima beans (about 1 pound)

1 teaspoon salt
1/2 teaspoon freshly ground black pepper
3 bacon slices, chopped
1 cup chopped onion
1 cup finely chopped carrot
2 cups water
2 tablespoons butter, softened
Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above
beans; cover and let stand 8 hours or overnight. Drain the beans. Return beans to pan;
stir in salt and pepper.
Cook bacon slices in a large nonstick skillet over medium heat until crisp. Remove
bacon from pan with a slotted spoon; set bacon aside. Add onion and carrot to drippings
in pan; sauté 5 minutes or until golden. Add onion mixture, bacon, 2 cups water, and
butter to bean mixture in Dutch oven; stir well. Cover and bake at 300° for 2 1/2 hours or
until beans are tender, stirring every hour.
CALORIES 248 (26% from fat); FAT 7.2g (satfat 2.8g, monofat 2.9g, polyfat 0.8g);
PROTEIN 11.8g; CARBOHYDRATE 35.4g; FIBER 11.2g; CHOLESTEROL
Page 118
New Potatoes with Balsamic and Shallot Butter
Source: Cooking Light.com
Yield: 8 Servings, 1 1/4 cups each
HUs: 5
Posted by: kwe730 (Kim)
May 9, 2005
Note: Take note that each serving is for 1 1/4 cups which is a lot of new potatoes. I
looked for the smallest ones so that I could skip the cutting apart step. I was serving 7
people, made this recipe exactly as stated, and still had tons of leftovers. Also if you
make the butter ahead as I did and chill it, just let it come to room temperature, but don't
heat it. It will melt fine over the hot potatoes without further cooking the vinegar.
The balsamic butter mixture is deep brown and tastes delicious. The butter can be
made ahead, chilled, and tossed with the potatoes just before serving.
2/3 cup balsamic vinegar

1/3 cup butter, softened
3 tablespoons finely chopped shallots
2 teaspoons chopped fresh thyme
1/2 teaspoon salt, divided
4 pounds small red potatoes
1 1/2 tablespoons finely chopped fresh parsley
Bring vinegar to a boil in a small saucepan; reduce heat, and simmer until reduced to 2
tablespoons (about 10 minutes). Place in a medium bowl, and cool completely. Add
butter, chopped shallots, thyme, 1/4 teaspoon salt, and black pepper; stir well to
combine.
Place potatoes in a saucepan; cover with water. Bring to a boil; reduce heat, and
simmer 20 minutes or until tender. Drain. Cut potatoes in half; place in a large bowl.
Sprinkle with remaining 1/4 teaspoon salt. Add butter mixture and parsley; toss gently to
coat. Serve immediately.
Yield: 8 servings (serving size: 1 1/4 cups)

CALORIES 246(29% from fat); FAT 7.9g(sat 4.9g,mono 2g,poly 0.4g); PROTEIN 4.6g;
CARBOHYDRATE 39.9g
Page 119
Easy Puebla-Style Chicken Mole
Source: Cooking Light May, 2005
HU: 4.5
Servings: 6
Posted by: Emily (EJWyatt)
May 9, 2005
CL Notes: This quick version of the Mexican classic comes together in minutes. Serve it
with black beans and yellow rice, or as a filling for enchiladas.
1 teaspoon olive oil

1 cup thinly sliced onion
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground cinnamon
2 stemmed dried seeded ancho chiles, torn into 2-inch pieces (about 1/4 cup)
2 garlic cloves, thinly sliced
3 cups fat-free, less-sodium chicken broth
1 1/3 cups coarsely chopped tomato (about 1 medium)
1/4 cup golden raisins
3 tablespoons sliced almonds, toasted
3 (1/2 x 2-inch) orange rind strips
3/4 pound skinless, boneless chicken breast halves
3/4 pound skinless, boneless chicken thighs
1/2 ounce unsweetened chocolate
1/4 teaspoon salt
Heat oil in a Dutch oven over medium-high heat. Add onion; cook 5 minutes or until almost
tender. Combine cumin, coriander, and cinnamon in a small bowl; sprinkle over onion in
pan. Cook 1 minute. Add chiles and garlic to pan; cook 2 minutes or until chiles soften. Add
broth and next 4 ingredients (through rind) to pan; bring to a boil. Add chicken to pan; cover,
reduce heat, and simmer 10 minutes or until chicken is done. Remove chicken from pan;
shred with 2 forks. Set aside.
Add chocolate to chile mixture; let stand until chocolate melts. Using an immersion blender
in pan, puree the chocolate mixture until smooth. Cook over medium heat 20 minutes or
until reduced to 3 1/2 cups. Add shredded chicken to sauce; stir in salt and pepper.
Yield: 6 servings (serving size: about 1 cup chicken mixture)
PROTEIN 27.2g; CARBOHYDRATE 10.5g; FIBER 2.5g; CHOLESTEROL 80mg; IRON
2.1mg; SODIUM 380mg; CALCIUM 50mg;
Page 120
Shrimp and Crab Salad Rolls
Source: Cooking Light May 2005
HU: 6.5
Servings: 4
May 9, 2005
CL Notes: We loved the kick provided by the horseradish. For milder flavor, use one
teaspoon horseradish. Look for horseradish in the condiment section near mustards. If
you can't find crabmeat, double the amount of coarsely chopped cooked shrimp to three
cups. Total time: 40 minutes.
My Notes: This was tasty, not too spicy, just a hint of heat. Yum!
3 tablespoons chopped green onions

3 tablespoons light mayonnaise
1 tablespoon prepared horseradish
2 teaspoons Dijon mustard
1/4 teaspoon hot sauce
8 ounces coarsely chopped cooked shrimp (about 1 1/2 cups chopped)
8 ounces lump crabmeat, drained and shell pieces removed
4 small whole wheat hoagie rolls, split and toasted
4 small Boston lettuce leaves
Combine first 5 ingredients in a large bowl, and stir well. Add chopped cooked shrimp
and lump crabmeat, stirring to combine. Line each hoagie roll with 1 lettuce leaf. Place
2/3 cup shrimp mixture in each bun.
Yield: 4 servings
CALORIES 331 (24% from fat); FAT 8.7g (satfat 1.3g, monofat 1g, polyfat 1.9g);
Page 121
Overnight Cole Slaw
Source: Taste of Home magazine
Servings: 16
HUs: 1.7
Posted by CJMartin717 (CJ/Cindy)
5/10/05
Use pre-shredded coleslaw mix to save time. You can substitute green bell peppers for
the red if desired. I probably used closer to 9 cups of shredded coleslaw mix in the
salad I just posted; but that didn't change the nutrition info significantly.
This is a great potluck salad. Keeps well for 2-3 days. 5 cups shredded cabbage (I used
1 ½ bags of pre-shredded coleslaw mix)
1 medium red onion, thinly sliced
1 cup chopped red bell pepper
1/2 cup green olives, sliced
1/3 cup white wine or apple cider vinegar
1/3 cup vegetable oil
1/3 cup sugar
1 teaspoon salt
1 teaspoon celery seed
1 teaspoon mustard seed
The day before you plan to serve:

In a 4-quart bowl (that’s the big one), combine the cabbage, onion, chopped pepper,
and olives.
In a saucepan, combine the remaining ingredients and bring to a boil. Cook and stir for
1 minute. Pour over the vegetables and stir gently.
Cover and refrigerate overnight. Mix well before serving.
Per serving: 75 Calories; 5g Fat; 1g Protein; 8g Carbohydrate; 1g Dietary Fiber; 0mg

Cholesterol; 175mg Sodium
Page 122
Overnight Ham & Cheese Bake
Source: California Sizzles (modified)
Serving Size: 10
HU: 5.3 for 10 servings
Servings: 10 (or more)
Posted by: Nancy
May 10, 2005
6 slices bread
1 1/2 cups red fat cheddar cheese, grated
1/2 pound ham -- thinly sliced
1/2 pound mushroom -- sliced
1 tsp butter
7 ounces diced green chiles
1 1/2 cups Monterey jack cheese -- grated
1 cup Egg Beaters® 99% egg substitute
2 whole eggs
1 1/2 cups 1% low-fat milk
1 teaspoon salt
1/2 teaspoon paprika
1/2 teaspoon basil
1/4 teaspoon onion salt
1/2 teaspoon dry mustard
Spray bottom & sides of 13 x 9 inch baking dish with butter-flavored spray. Place bread slices in
bottom of dish. Spray sauté pan with butter-flavored spray. Add 1 tsp. butter to pan. Sauté
mushrooms. Sprinkle with cheddar cheese. Place ham on top of cheese and then layer with
mushrooms and chiles. Top with Monterey Jack cheese.
In a bowl, beat eggbeaters and eggs. Add milk, salt, paprika, basil, onion salt, pepper and dry
mustard. Pour over ingredients in dish. Cover with plastic wrap and refrigerate overnight.
Preheat oven to 325. Uncover casserole and bake 50 minutes. Let stand 10 minutes before
serving.
Description: "California Sizzles (modified to reduce fat)"

-------------------
Per Serving (excluding unknown items): 229 Calories; 11g Fat (44.0% calories from fat); 18g
Protein; 13g Carbohydrate; 1g Dietary Fiber; 72mg Cholesterol; 922mg Sodium. Exchanges: 1/2
Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates.
Page 123
Moroccan-Style Braised Beef with Carrots and Couscous
Yield: 4 servings (serving size: 1 cup stew and 1/2 cup couscous)
Healthy Units: 9
May 10, 2005
Comments: I really liked the flavor of the stew. Very different from your typical beef
stew; there was just a hint of sweetness from the apricots.
Dried apricots and North African spices render a hearty stew. Use an immersion blender
to thicken the braising mixture gravy--no need for a roux.
Beef:
1 pound lean beef stew meat, cut into 1-inch cubes
1/4 teaspoon salt
3 cups thinly sliced onion
4 garlic cloves, chopped
2 teaspoons ground cumin
2 teaspoons ground turmeric
2 teaspoons paprika
1 teaspoon ground ginger
2 (14-ounce) cans less-sodium beef broth
1/4 cup packed dried apricots
1/8 teaspoon salt
2 cups diagonally sliced peeled carrot (about 4 carrots)
2 tablespoons water (optional)
1/4 cup chopped fresh flat-leaf parsley
Couscous:
1 garlic clove, crushed
1/2 teaspoon salt
1/4 teaspoon ground turmeric
1/3 cup less-sodium beef broth
1/3 cup water
2/3 cup uncooked couscous
1/4 cup chopped green onions
Remaining ingredient:
1/4 cup chopped fresh flat-leaf parsley, divided
Page 124
To prepare beef, heat 2 teaspoons oil in a large saucepan over medium-high heat.
Sprinkle beef with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add beef to pan, and
cook 4 minutes or until beef is browned on all sides, turning occasionally. Transfer beef
to a bowl; cover and keep warm.
Add 3 cups onion to pan; cook 10 minutes or until tender, stirring frequently. Add 4 garlic
cloves and next 4 ingredients (through ginger); cook 1 minute, stirring constantly. Add 2
cans broth; bring to a boil. Add apricots; reduce heat, and simmer 5 minutes. Cover and
cook over medium-low heat 30 minutes. Using an immersion blender in pan, puree
onion mixture. Stir in 1/8 teaspoon salt and 1/8 teaspoon pepper.
Return beef to onion mixture; cook over medium-low heat 1 hour or until beef is tender.
Add carrot to pan; cover and cook 15 minutes or until carrot is tender, adding 2
tablespoons water, if desired, to loosen sauce. Stir in 1/4 cup chopped parsley.
While beef cooks, prepare couscous. Heat 2 teaspoons oil in a small saucepan over
medium heat. Add crushed garlic clove, 1/2 teaspoon salt, and 1/4 teaspoon turmeric.
Stir in 1/3 cup broth and 1/3 cup water; bring to a boil. Gradually stir in couscous.
Remove from heat. Cover and let stand 5 minutes; fluff with a fork. Stir in green onions.
Spoon couscous onto 4 plates. Top evenly with beef stew, and sprinkle each serving
with 1 tablespoon parsley.
PROTEIN 32g; CARBOHYDRATE 43.7g; FIBER 6g; CHOLESTEROL 71mg; IRON
Page 125
Tiramisu Trifle with Strawberries
Adapted from Maxwell House package label
10 or more servings
HUs: 5 (with 10 servings)
Posted by CJMartin717 (CJ/Cindy)
5/10/05
Cindy’s Notes: I found the Tiramisu recipe on a website (can't remember which one) and
then discovered it was also on the box of cappuccino mix. I adapted it by adding the
strawberries, more pound cake and layering it like a trifle. The points were calculated in
Recipe Builder. It was difficult to judge the actual number of servings. I served it as part
of a buffet that also included a CCBC. The original recipe stated 6 servings; but, I added
some stuff and we fed more than 10 people and had leftovers (enough for 4-5 servings
IMO). I thought it was delicious with a subtle coffee flavor. My mother hates coffee and
liked this. Maxwell House also makes the cappuccino mix in other flavors including
some sugar-free varieties.
12 ounces pound cake cubes (1 loaf Entemann's Light Fat Free)

2 envelopes Amaretto cappuccino mix
2 cups cold skim milk, divided
8 oz light cream cheese
1 pkg. (4-serving size) SF vanilla pudding mix
2 cups thawed cool whip free
2 cups sliced strawberries.
Dissolve 1 pkg. cappuccino in 1/2 cup milk. Sprinkle over pound cake cubes.
Beat cream cheese in large bowl. Add remaining 1 1/2 cups milk, pudding mix, and
other envelope Amaretto cappucino mix. Beat on low speed until blended.
Stir in whipped topping.
Layer ½ of cake cubes, strawberries and pudding mix in trifle bowl. Repeat layers. Chill
3 hours or until ready to serve. Garnish with additional strawberries if desired.
Page 126
Slow Cooker Thai Chicken
Source: CLBB posted by Claire797
HUs: 6
Serves: 4
May 11, 2005
No advance prep needed for this recipe, just throw everything in the crockpot. The
chicken is tender and moist, and the sauce spicy, great served over jasmine rice.
8 chicken thighs (I use 1 pound boneless, skinless thighs)

3/4 cup salsa (I used ½ cups salsa and ¼ cup chili garlic paste)
1/4 cup peanut butter
2 Tablespoons lime juice
1 tablespoon soy sauce
1 teaspoon grated gingerroot
1/4 cup chopped peanuts (I did not add to crockpot, used them for garnish)
2 tablespoons fresh cilantro
Place chicken in crockpot. Mix other ingredients except cilantro. Pour over chicken.
Cook for 8 hours on low. (4 HOURS ON LOW FOR BONELESS BREASTS). Garnish
with cilantro.
Page 127
SWEET & SOUR SLAW
Source: CLBB posted by bobmark (from The Good Food Gourmet: Jane Brody)
HUs: 1
Serves: 16
May 11, 2005
This is my current favorite Asian style slaw. I used crunchy peanut butter and a liberal
amount of red pepper flakes. At 16 servings the portions are small, I think 8 servings is
more realistic. Kept well several days in the fridge.
7-8 cups (about 1-1/4 pounds) shredded green cabbage (I used a lb bag of slaw mix)
1/3 cup rice vinegar or cider vinegar
1/4 cup crunchy peanut butter (smooth also acceptable)
Red pepper flakes to taste (optional)
3 Tablespoons brown sugar
1/2 teaspoon salt
1 Tablespoon soy sauce (used low sodium)
1 teaspoon oriental sesame seed oil
1/2 cup dry roasted, unsalted peanuts, coarsely chopped
Place dressing ingredients in blender, and process them on low until well mixed. (Note: I
usually just whisk thoroughly in the bottom of the bowl and add the cabbage in.)
About 1 hour before serving, place the dressing in a large bowl and gradually add all the
shredded cabbage tossing well to mix. Stir in red pepper flakes (if you are using them).
Cover bowl, chill for 1 hour, tossing it every now and then.
At serving time, stir in peanuts. Use slotted spoon to serve slaw.

Serves: 16
Nutrition Facts Calories: 73 Saturated Fat: 0.7 gm

Carbohydrate: 7 gm Fiber: 2 gm
Cholesterol: 0 mg Protein: 3 gm
Fat: 5 gm Sodium: 158 mg
Page 128
MIDEASTERN GARBANZO SPREAD
Source: Betty Crocker, March 1995
Servings: 8
HUs: .5 per each ¼ cup serving
Posted by: CJMartin 717 (Cindy/CJ)
Date: 5/13/05
1 can (15 to 16 oz.) garbanzo beans (chick peas) drained

1/3 cup orange juice
2 T. lemon juice
1 T. sesame tahini paste, if desired
2 tsp. Balsamic vinegar or apple cider vinegar
1/2 tsp. salt
1/2 tsp. ground cumin
1/4 tsp. ground coriander
1/4 tsp. paprika
2 cloves garlic, finely chopped
1/4 cup chopped green onions (3 medium)
Place all ingredients except onions in blender or food processor. Cover and blend, or
process, until smooth. Mix bean mixture and onions. Cover and refrigerate at least 2
hours. Serve with pita bread.
About 2 cups spread.
Per each ¼ cup serving: 45 calories, 0 g fat, 3 g fiber
Page 129
Mango Macadamia Crisp
HU: 4.5 (3 with my changes)
Servings: 8
May 15, 2005
CL Notes: The fruit's tangy-sweet taste and velvety texture contrasts nicely with the
crunchy nut topping. Bottled refrigerated mango may be substituted for fresh.
My notes: this was a great twist on a traditional fruit crisp. Delicious!
Filling:
1/4 cup granulated sugar (I used Splenda)
2 teaspoons cornstarch
4 cups chopped peeled ripe mango (about 4 pounds)
3 tablespoons fresh lime juice
2 teaspoons butter, melted (I used light butter)
Cooking spray
Topping:
1/3 cup all-purpose flour
3 tablespoons granulated sugar
1 1/2 teaspoons brown sugar
1/2 teaspoon ground ginger
3 tablespoons butter (I used light butter)
3 tablespoons chopped macadamia nuts

Combine 1/4 cup granulated sugar and cornstarch, stirring well with a whisk. Add
mango, juice, and 2 teaspoons melted butter, and toss gently to combine. Place mango
mixture in an 8-inch square baking dish coated with cooking spray.
To prepare topping, lightly spoon flour into a dry measuring cup; level with a knife.
Combine flour, 3 tablespoons of granulated sugar, brown sugar, and ginger, stirring well.
Cut in 3 tablespoons butter with a pastry blender or 2 knives until mixture resembles
coarse meal. Stir in nuts. Sprinkle flour mixture evenly over mango mixture. Bake at
400° for 40 minutes or until browned. Yield: 8 servings (serving size: about 1/2 cup)
Page 130
Chicken with Sherry Vinegar Sauce
Source: Cooking Light-December 2004
HU’s: 4
Servings: 4 (serving size: 1 chicken breast half and 1 tablespoon sauce)
Posted by: Jill (JilliW)
Date: 5/15/05
CL’s notes: Simple and luscious, this dish comes together in a hurry and only requires
one pan. Pan-sautéed chicken, mashed potatoes, and green beans make a classic
combination. Total time: 35 minutes.
Cook’s notes: We thought this was a delicious combination of flavors and will certainly
make it again! The only change in the recipe is the length of time to cook the sauce. We
reduced the sauce by cooking it longer.
Ingredients:
4 (4-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
1 teaspoon butter
1/2 cup minced shallots
3/4 cup fat-free, less-sodium chicken broth
3 tablespoons sherry vinegar
2 tablespoons whipping cream
1 tablespoon chopped fresh parsley
Directions:
Sprinkle chicken with salt and pepper.
Heat the butter and oil in a large nonstick skillet over medium-high heat.
Add chicken; cook 4 minutes on each side; remove from pan; keep warm.
Add shallots to pan; sauté 1 minute. Stir in chicken broth and vinegar, and cook 2
minutes.
*Add whipping cream; cook 1 minute. (See note below as we cooked it longer)
Serve sauce with the chicken. Sprinkle with parsley.
*Note: I think the sauce needs to be reduced a bit more as did others that reviewed this
recipe on the Cooking Light website.
Page 131
Chicken Escarole Soup
"Self" April 2005
HUs 3
6 -1.5 C. servings
Posted by Poisonqueen (Laurie)
Notes: The original recipe did not call for the orzo, but I wanted a more substantial bowl
of soup. Omitting the orzo decreases the HUs to 2.
Ingredients
8C fat-free, reduced sodium chicken broth
8 oz uncooked boneless, skinless chicken breasts, cubed
1 medium onion, grated
1 tsp lemon zest
2 bay leaves
1 head escarole, chopped (about 4 cups)
2/3 cup orzo
6 Tbsp. grated Parmesan cheese
¾ t. kosher salt
½ t. black pepper
Instructions
1-Bring broth to boil. Add lemon zest, bay leaves, and onion. Reduce heat and simmer
10 minutes, partially covered.
2-Add cubed chicken and orzo. Bring to a boil. Reduce heat and simmer 6-8 minutes.
3-Add chopped escarole. Simmer 5 minutes.
4-Top each bowl w/1T grated Parmesan cheese
Page 132
Gingery Chicken Noodle Soup
The New Mayo Clinic Cookbook
HU: 4
Serves: 8
Crissybear
5/15/05
Comments: A heart-warming soup with a subtle blend of Asian flavors. I’m not a big
hot/spicy fan so I served it w/ some chili garlic sauce on the side for those who wanted a
bit more kick.
3 oz soba noodles
1 Tbsp. olive oil
1 large yellow onion -- chopped
1 Tbsp. fresh ginger -- peeled and minced
1 carrot -- peeled and finely chopped
1 clove garlic -- minced
4 cups low sodium chicken broth -- (32 oz)
2 Tbsp. low sodium soy sauce
1 LB skinless boneless chicken breast -- cut into chunks
1 cup shelled edaname (fresh soy beans)
1 cup soy milk
1/4 cup chopped fresh cilantro
Bring a saucepan three-fourths full of water to a boil, add the noodles, and cook until
just tender, about 5 minutes. Drain and set aside until needed.
In large saucepan, heat olive oil over medium heat. Add the onion and sauté until soft
and translucent, about 4 minutes. Add the ginger and carrot and sauté for 1 minute. Add
the garlic and sauté for 30 seconds; do not let the garlic brown. Add the stock and soy
sauce and bring to a boil. Add the chicken and edamame and return to a boil. Reduce
the heat to medium-low and simmer until the chicken is cooked and an edamame are
tender, about 4 minutes. Add the soba noodles and soy milk and cook until heated
through; do not let boil.
Remove from the heat and stir in the cilantro. Ladle into warmed individual bowls and
serve immediately.
calories 184; protein 22g ; carb 11 g; total fat 5 g, sat fat 1 g, mono 2 g; cholesterol 33
mg; sodium 267 mg; fiber 2 g
NOTES: Posted by bethnotes on 11/30/04 -- "I often make this recipe substituting firm
tofu for the chicken and substituting vegetable broth for the chicken broth. This subbed
version is 2.5 to 3 points per serving.
Page 133
Apple and Horseradish-Glazed Salmon
HU: 9
Servings: 4
May 16, 2005
CL Notes: Mild apple jelly and hot horseradish pair well with rich salmon. Serve with a
neutral-flavored side of couscous or rice.
My notes: I was missing a couple of ingredients, so substituted green onions for the
chives and white wine vinegar for the champagne vinegar. Both worked without
problem.
1/3 cup apple jelly

1 tablespoon finely chopped fresh chives (I didn’t have chives, so I used the tops of
green onions)
2 tablespoons prepared horseradish
1 tablespoon champagne vinegar ( I used white wine vinegar)
1/2 teaspoon kosher salt, divided
4 (6-ounce) salmon fillets (about 1 inch thick), skinned

Combine apple jelly, chives, horseradish, vinegar, and 1/4 teaspoon salt, stirring well
with a whisk.
Sprinkle salmon with 1/4 teaspoon salt and pepper. Heat oil in a large nonstick skillet
over medium heat. Add salmon, and cook 3 minutes. Turn salmon over; brush with half
of apple mixture. Wrap handle of skillet with foil; bake at 350° for 5 minutes or until fish
flakes easily when tested with a fork. Brush with remaining apple mixture.
Yield: 4 servings (serving size: 1 fillet)
Page 134
Caramelized Corn Sauté
Cooking Light, April 2000
Healthy Units: 3 (2 for 1/2 cup)
Yield: 6 servings (serving size: about 3/4 cup)
May 15, 2005
It's hard to make fresh sweet corn taste better, but a splash of half-and-half does it by
adding a nutty flavor. Milk would curdle here, but cream won't. Make sure to get all the
pulp and milky juice when you cut the corn from the cob.
1 teaspoon butter or stick margarine

6 cups fresh corn kernels (about 5 ears)
1/2 cup half-and-half
1/2 teaspoon salt
Heat butter in a large nonstick skillet over medium-high heat. Add corn, onions, and bell
pepper; cook 10 minutes or until lightly browned, stirring frequently. Stir in half-and-half,
salt, and black pepper; cook 2 minutes.

CALORIES 170(25% from fat); FAT 4.8g(sat 2.1g,mono 1.4g,poly 1g); PROTEIN 5.8g;
CARBOHYDRATE 31.5g
Page 135
FLOUNDER/TILAPIA/SOLE FLORENTINE
Source: Taste of Home
HU: 4.9 per serving
Servings: 4
Posted by: Jill (JilliW)
Date: 5/13/05
NOTE: My husband made this recipe the other night and I didn’t even ask about the
sauce for this dish as I was sure it contained cream! Was I ever surprised when I
looked at the recipe the following morning! Just had to share this! It was wonderful!
2- 10 oz. packages frozen chopped spinach, thawed and drained

*OR preferably fresh spinach, washed, stems removed, steamed for a few minutes,
and drained.
1 pound fresh or frozen flounder, tilapia or sole fillets, thawed
3 tablespoons chopped onion
2 tablespoons butter
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon ground nutmeg
1-1/2 cups fat-free milk
1 tablespoon grated Parmesan cheese
Sprinkle spinach in a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray
(olive oil). Top with fillets. In a saucepan, sauté onion in butter until tender. Stir in the
flour, salt, pepper and nutmeg until blended. Gradually add milk. Bring to a boil; cook
and stir for 2 minutes or until thickened and bubbly. Pour over fillets; sprinkle with
Parmesan cheese and paprika.
Bake, uncovered, at 350 degrees for 20 minutes or until fish flakes easily with a fork.
Note from the reader that shared this recipe in the first place:
"I discovered this recipe several years ago when I was looking for a way to dress up fish
fillets," recalls Debbie Verbeck of Florence, New Jersey. Even though we're not big fans
of fish, we enjoy this dish. It's tasty, healthy and inexpensive."
Per Serving: 251 Calories; 8g Fat (28.8% calories from fat); 30g Protein; 15g
Carbohydrate; 5g Dietary Fiber; 73mg Cholesterol; 460mg Sodium.
This = 4.9 points per serving. (For analysis, I used frozen spinach, butter, and flounder
fillets.)
Page 136
Chicken-Tortilla Soup
HU: 3.6 for one cup soup, 2 T. chips, 1 T. sour cream
Servings: 8
Posted by: Tracy (Nikkie1t)
May 16, 2005
My notes: I added 1 can of drained black beans and 1/2 cup of salsa to this. I'm actually
eating it without the chips and sour cream, more as a spicy chicken vegetable soup. It's
very good.

1 cup chopped onion
2 cups shredded cooked chicken breast (about 10 ounces)
1 cup frozen whole-kernel corn
1 tablespoon chopped seeded jalapeño pepper
1 teaspoon Worcestershire sauce
1/2 teaspoon chili powder
2 (14 1/4-ounce) cans no-salt-added chicken broth
1 (14.5-ounce) can diced peeled tomatoes (such as Del Monte Fresh Cut), undrained
1 (10 3/4-ounce) can condensed reduced-fat reduced-sodium tomato soup (such as
Campbell's Healthy Request), undiluted
1 1/4 cups crushed unsalted baked tortilla chips (about 16)
1/2 cup fat-free sour cream
Heat oil in a Dutch oven over medium-high heat. Add onion and garlic; sauté 2 minutes.
Stir in chicken and next 9 ingredients (chicken through tomato soup); bring to a boil.
Reduce heat, and simmer 1 hour. Ladle soup into bowls; top with tortilla chips and sour
cream.

CALORIES 185(18% from fat); FAT 3.7g (sat 0.8g,mono 1.4g,poly 0.7g); PROTEIN
15.3g; CHOLESTEROL 30mg; CALCIUM 32mg; SODIUM 409mg; FIBER 2g; IRON
1.1mg; CARBOHYDRATE 22.2g
Page 137
Chicken Meatballs with Tomato Eggplant Sauce
Source: Ultimate New York Body Plan
HU's: 4
Serves: 1
Posted by: Alleycat (Allison)
May 16, 2005
This is sooooo good, and a great way to get lots of veggies. I've posted it as written.
I use ground turkey, not ground chicken. Also, I make this for 4. I triple all the veggies.
For the meatballs, I use 1 pound of ground turkey, 1 egg white, and triple the other
ingredients. I make 20 meatballs. DH likes it over cooked brown rice or pasta. This is
very forgiving -- use more or less of any vegetable. And you can't taste the eggplant :)
1/4 cup chopped Vidalia onion

1 teaspoon minced garlic
1/2 cup cubed eggplant
1/2 cup cubed zucchini
1/2 cup chopped roasted red peppers
2 plum tomatoes, chopped
1/2 cup chopped canned tomatoes
1 tablespoon fresh basil leaves, chopped fine
Freshly ground black pepper to taste
6 ounces ground chicken breast
1 egg white
1 tsp finely chopped shallots
1 tsp Dijon mustard
1 tsp chopped fresh basil
1 tsp chopped parsley
1 tsp chopped fresh mint
2 dashes hot pepper sauce
Heat a medium-sized nonstick skillet over medium heat and lightly coat with vegetable
cooking spray. Add the onions and garlic and cook for 2 to 3 minutes, until softened.
Add the eggplant, zucchini, and roasted red peppers. Add the plum tomatoes, canned
tomatoes, basil and ground pepper. Simmer gently for 15 minutes. Set aside.
In a medium sized bowl, combine the ground chicken and next 7 ingredients. Mix gently
and shape into 2 meatballs.
Heat a medium sized non-stick skillet over medium heat and coat with cooking spray.
Add the meatballs and cook for 4 to 5 minutes, turning often until browned. Pour the
tomato sauce over the meatballs in the skillet. Cover and simmer for 8 to 10 minutes,
until the meatballs are cooked through.
Page 138
Turkey Chili
Source: Ultimate New York Body Plan
HU's: 4.5
Serves: 4
May 16, 2005
This is quite tasty. Next time I'll toss in extra celery and a can of beans too.
1 pound lean ground turkey

1 cup red pepper, coarsely chopped
1 onion, coarsely chopped
2/3 rib celery, coarsely chopped (2/3 cup)
1 clove garlic, minced
2 teaspoons chili powder
1 teaspoon paprika
1 teaspoon cumin
1/8 teaspoon ground cayenne pepper
1 can (14-1/2 oz) chopped tomatoes in juice
1/2 cup chicken stock or low fat, low salt broth
1 bay leaf
Salt and pepper to taste
Heat a 3-qt., nonstick saucepan over high heat and coat with cooking spray. Add the
turkey and season to taste with salt and pepper. Cook for 2 to 3 minutes, breaking up
the turkey into pieces, until browned all over. Remove to a bowl, and cover with foil to
keep warm. (I eliminated this step; just kept the meat in the pot and proceeded with the
recipe.)
Reduce heat to low, and add the peppers, onion, celery, and garlic. Cook for 2 to 3
minutes, until the vegetables begin to soften. Add the chili powder, paprika, cumin, and
cayenne pepper. Cook, stirring, for 1 minute. Increase the heat to medium, and add the
tomatoes, stock and bay leaf. Bring to a boil over high heat. Reduce the heat to
medium-low and simmer for 15 minutes, uncovered.
Add the browned turkey and simmer for 5 minutes more. Remove and discard the bay
leaf before serving.
Page 139
Spice-Rubbed Salmon with Cucumber Relish
Source: Cooking Light April 2005
HUs: 7
Serves: 4
May 16, 2005
The bold spice rub works well with rich-flavored salmon and would also be good on
pork. Serve with delicate angel hair pasta or mashed potatoes.
My notes: So yummy!! The salmon is also great over a bed of romaine lettuce. No
dressing needed, as the cucumber relish provides plenty of "wet." Definite repeater in
our house! Very easy and lots of flavor.
1 tablespoon brown sugar

1 teaspoon garlic powder
1 teaspoon dried oregano
1 teaspoon chili powder
1 teaspoon paprika
1/4 teaspoon dried thyme
4 (6-ounce) salmon fillets, skinned
Cooking spray
2 cups chopped cucumber
1/4 cup prechopped onion
2 tablespoons chopped fresh mint
1 tablespoon capers
1 tablespoon cider vinegar
Preheat broiler.
Combine first 6 ingredients, 1/4 teaspoon salt, and dried thyme; rub evenly over fish.
Place fish on a jellyroll pan coated with cooking spray. Broil 8 minutes or until fish flakes
easily when tested with a fork. Combine 1/4 teaspoon salt, cucumber, and remaining
ingredients; serve with fish.
Yield: 4 servings (serving size: 1 fish fillet and about 1/2 cup relish)
37.3g; CHOLESTEROL 87mg; CALCIUM 53mg; SODIUM 450mg; FIBER 2.3g; IRON
Page 140
Green Bean and New Potato Salad
Healthy Units: 4
Yield: 4 servings (serving size: about 1 1/4 cups)
May 17, 2005
To streamline the preparation of this salad, cook the potatoes and green beans in the
same pot of simmering water. The beans take less time, so add them to the pot after the
cooked potatoes are scooped out. You can combine the mayonnaise dressing and store
it in the refrigerator overnight. Toss with the potatoes and remaining ingredients just
before serving.
1 1/2 pounds small red potatoes

2 cups (1-inch) cut green beans (about 3/4 pound)
2/3 cup low-fat mayonnaise
2 tablespoons whole-grain Dijon mustard
2 tablespoons rice vinegar
1 tablespoon fresh lime juice
1 teaspoon honey
Dash of salt
1/2 cup finely chopped red onion
1/4 cup chopped fresh basil
Place potatoes in a large saucepan; cover with water. Bring to a boil. Reduce heat;
simmer 20 minutes or until tender. Remove potatoes with a slotted spoon; place on a
cutting board. Let cool to room temperature. Add beans to simmering potato cooking
water; cook 3 minutes or until crisp-tender. Drain; let cool slightly. Cut potatoes into
quarters.
Combine mayonnaise and next 7 ingredients (through garlic) in a large bowl, stirring
with a whisk. Add potatoes, beans, onion, and basil; toss gently to combine.

CALORIES 232(14% from fat); FAT 3.6g (sat 0.6g,mono 1g,poly 1.7g); PROTEIN 4.7g;
CHOLESTEROL 0.0mg; CALCIUM 65mg; SODIUM 610mg; FIBER 5.4g; IRON 1.9mg;
CARBOHYDRATE 46.1g
Page 141
Stir-Fried Chinese Noodles with Roast Pork
Source: CLBB posted by Wallycat
HUs: 7 (with my changes)
Serves: 6
May 17, 2005
The original recipe served 4, but I thought a lb. of pasta for 4 people was too much, at 6
servings it is still a very generous portion. This recipe is very versatile, soba noodles or
angel hair pasta could sub for the noodles; leftover roast chicken or shrimp could be
subbed for the pork. In addition to the carrots and celery, I added sliced red peppers
and Vidalia onions, almost any combo of veggies would work. The sauce is just a few
simple ingredients, but the perfect blend of sweet and spicy.
*1 Lb thin Chinese yellow noodles (I subbed Barilla Healthy Spaghetti, cooked

according to directions)
* 1/2 cup chicken stock or low-sodium broth
* 2 tablespoons oyster sauce
* 2 tablespoons soy sauce
* 2 teaspoons sugar
* 1/4 teaspoon chili oil (I subbed chili garlic paste)
* Kosher salt (I eliminated)
* 2 tablespoons vegetable oil (I used 1 T oil)
* 2 large eggs, lightly beaten
* 1 large carrot, julienned
* 1 large celery rib, julienned
* 1/2 pound Chinese roast pork, cut into thin strips
* 1 scallion, thinly sliced (I used 4 scallions)
1. 1. In a large saucepan of boiling water, cook the noodles until al dente, about 3
minutes. Drain in a colander and return the noodles to the pan. Fill the pan with cold
water, swish the noodles and drain; repeat. Leave the noodles in the colander and lift
them with your fingers occasionally to dry slightly.
2. In a small bowl, blend the stock with the oyster sauce, soy sauce, sugar, chili oil and
1 teaspoon of salt.
3. Heat 1 tablespoon of the vegetable oil in a wok. Add the eggs and cook over
moderate heat, stirring, until set, about 1 minute. Transfer the eggs to a plate and break
them up into small chunks. Add the remaining 1 tablespoon of vegetable oil to the wok
and heat until shimmering. Add the carrot and celery and stir-fry over moderately high
heat until softened, about 3 minutes. Add the pork, noodles and sauce mixture and toss
to coat. Season lightly with salt, add the scallion and eggs and toss well. Transfer to a
large, shallow bowl and serve at once.
Page 142
Fusilli with Sausage and Leeks
Cooking Smart June/July 2005
HU 7 for 8 servings
Servings 4 lumberjack, 8 normal people
Posted by Poisonqueen (Laurie)
May 16, 2005
Notes: Very fast and easy to throw together. The HUs reflect the changes I made and
were calculated w/the WW Recipe Builder. It seemed a little dry after adding the pasta,
so I added about a half cup of FF reduced sodium chicken broth before tossing w/ the
cheese. I don't think this adds any HU's.
Ingredients
3 medium leeks
1/2 lb pork sausage (I used 1lb lean turkey sausage)
1 Tbsp butter (I used light)
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
1 lb fusilli (I used whole wheat)
1/3C grated Parmesan cheese (I used 1/2C)
Instructions
-Cook pasta per instructions, drain, and set aside.
-Cut off the root ends and tough green tops of the leeks. Cut the leeks in half, and then
lengthwise in half again. Cut each quarter in long, thin strips and place in a bowl of cold
water.
-Remove sausage from casing and put in sauté pan with 1/4C water; place over
medium high heat. Cook, stirring to crumble sausage, until water evaporates and
sausage browns.
-Add the butter and the leeks (drained) salt and pepper. Reduce heat to medium-low
and cover. Cook, stirring occasionally about 15 minutes until the leeks are tender.
- Toss the pasta with the leek mixture, heat through, toss w/cheese and serve hot.
Page 143
Buttermilk Chocolate Orange Loaf
125 Best Quick Bread Recipes
Servings: 12
Healthy Units: 4 (16 servings is 3 HU)
May 16, 2005
Comments: I kept mine in for 55 minutes and it was slightly overdone. The only change
I made to the original recipe was to substitute 2 tablespoons of oil with 2 tablespoons of
lowfat yogurt.
2 cups flour, all-purpose

1/3 cup granulated sugar
2 teaspoons baking powder
1/2 teaspoon salt
2 tablespoons orange zest -- grated
2/3 cup mini-chocolate chips
2 tablespoons vegetable oil
2 tablespoons vanilla yogurt, lowfat
2 whole eggs
2/3 cup buttermilk
2/3 cup fresh orange juice
Preheat oven to 350. Spray a 9x5 loaf pan with cooking spray.
In a large bowl, stir together the first 7 ingredients (flour through orange peel). Mix in
chocolate chips.
In a separate bowl, using an electric mixer, combine remaining ingredients. Pour over
dry ingredients and mix by hand until just blended.
Pour batter into prepared pan. Bake in preheated oven for 50 to 60 minutes or until a
cake tester inserted in the center comes out clean. Let cool in a pan on a rack for 10
minutes. Remove from pan and let cool completely on a rack.
Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1 Fat; 1 Other
Carbohydrates.
Page 144
Herbed Pork with Sautéed Wild Mushrooms
Cooking Light, July 2002
Healthy Units: 4
Yield: 4 servings (serving size: 1 pork chop and about 1/3 cup sauce)
May 18, 2005
Comments: This was very quick and easy. Served over egg noodles to sop up the
mushroom sauce. I used baby bellas and Penzey's Chicago Steak Seasoning. Once the
sauce started to thicken, I added the pork chops back in and let them simmer in the
sauce for 10 minutes.
If you don't have steak seasoning - a blend of black pepper, crushed red pepper, salt,
and garlic - use 1 teaspoon of cracked black pepper. Serve over brown rice to soak up
the mushroom sauce, or with instant polenta and Parmesan cheese.
1 teaspoon vegetable oil

Cooking spray
3 cups sliced shiitake mushroom caps
1 1/2 teaspoons steak seasoning (such as McCormick Grill Mates)
1 teaspoon dried thyme
4 (4-ounce) boneless center-cut loin pork chops (about 3/4 inch thick)
1 cup fat-free, less-sodium chicken broth
2 teaspoons cornstarch
Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat.
Add sliced mushrooms; sauté 3 minutes or until tender. Remove mushrooms from pan.
Rub steak seasoning and thyme over pork. Add pork to pan; cook 3 minutes on each
side or until done. Combine broth and cornstarch, stirring with a whisk. Add mushrooms
and broth mixture to pan. Bring to a boil; cook 1 minute or until slightly thickened.

Page 145
Melt-in-Your-Mouth Sausages
Source: CLBB posted by Missindi

HUs: 5 (see notes)
Serves: 8
May 19, 2005
Notes: I used store brand hot Italian turkey sausage and Hunt’s spaghetti sauce; if you
use different brands, the HUs could vary. This is so simple, yet yields sausage that
melts in your mouth and a flavorful sauce. I think a plain spaghetti sauce is best as the
spices from the sausage flavor the sauce.
2 lbs sweet Italian sausage, cut into 5-inch lengths

48-oz jar spaghetti sauce
6 oz can tomato sauce
1 large onion, thinly sliced (I also added a sliced red pepper)
1 tablespoon Parmesan cheese
1 teaspoon dried parsley
1 cup water
Place sausage in skillet. Cover with water. Simmer 10 minutes. Drain. Combine
remaining ingredients in slow cooker. Add sausage. Cover and cook on low for 6 hours.
Serve in buns or cut sausage into bite-sized pieces and serve over cooked spaghetti.
Sprinkle with more Parmesan cheese
Page 146
Margarita Pie
Source: WW web site/recipe of the day
POINTS® value | 4
Servings | 8
Preparation Time | 25 min
Cooking Time | 5 min
Level of Difficulty | Difficult
Posted by: MoOzark (DonnaMO)
May 19, 2005
desserts | Chill out on hot days with this frozen pie. The crispy pretzel crust is the
perfect salty contrast to the tart lime filling.
Ingredients
2 1/3 oz pretzel(s), miniature twists (about 2 cups)
1 Tbsp sugar
2 Tbsp reduced-calorie margarine
6 oz frozen concentrate limeade, slightly thawed
4 cup light vanilla ice cream
1 1/2 oz tequila, about 3 Tbsp
1/2 oz orange-flavored liqueur, about 1 Tbsp
1 tsp lime zest
Instructions
1. Preheat oven to 375°F. In a food processor or blender, crush pretzel twists until
crumbs form. Add sugar; pulse until combined. Add margarine and mix well. With
machine running, add 2 tablespoons of the limeade concentrate, processing until well
mixed.
2. Place mixture in an ungreased 9-inch pie plate. With back of spoon, press mixture
firmly into bottom and up sides of pan to form pie shell. Bake at 375°F until set, about 5
minutes. Place in freezer for 10 minutes to cool.
3. Meanwhile, in a clean food processor or electric mixer, combine ice cream, remaining
limeade concentrate, tequila and liqueur; process or mix until just blended. Spoon into
cooled pie shell and sprinkle with lime zest. Freeze for 2 hours before cutting into 8
slices.
Page 147
Chicken with Sun-Dried Tomatoes and Capers
Source: FitDay.com
HU: 4.1 (see NOTE)
Servings: 4
Posted by: Fancy.Nancy
Date: May 19, 2005
4 boneless, skinless chicken breasts (4 - 6 oz. each)

1 1/2 tablespoons olive oil
pinch salt -- to taste
freshly ground black pepper
2 Tbsp flour -- for dredging
1 cup low-sodium chicken broth
4 Tbsp lemon juice
1/2 cup sun-dried tomatoes -- rehydrated & chopped
2 Tbsp capers
2 Tbsp chopped parsley
Lay the chicken between two pieces of waxed paper and flatten each cutlet with the flat
end of a mallet until thin.
Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the
chicken with salt and pepper and dredge it in flour.
Sauté the chicken over high heat, about 3 minute on each side. Remove to a warm
platter and keep warm.
Quickly add the chicken broth to the pan and stir with a wooden spoon to release any
caramelized bits that may be stuck to the pan. Add the tomatoes and cook until the
broth has reduced by half. Add the lemon juice and capers. Pour the sauce over the
chicken, sprinkle with parsley and serve.
Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 0 Other
Carbohydrates.
NOTE: 4.1 points per serving with 4 oz. breasts, 5.2 with 6 oz. breasts
Page 148
Green Goddess Sauce
Source: Adapted From Bon Appétit Appetizer Cookbook
HU: 1
Servings: Yields 3 cups, for 48 1-Tablespoon servings
Posted by Waneyvant (Jane)
Date: May 20, 2005
1 large garlic clove (I used 3 roasted garlic cloves)

2 cups Hellmann's Light Mayonnaise
1 cup (packed) Chopped fresh parsley
1/4 cup chopped fresh chives (sub 1 1/3 T. dried)
1/4 cup chopped green onions (white & pale green parts only)
3 T. chopped fresh tarragon (sub 1 T. dried)
8 canned anchovy fillets
1 T. rice vinegar
Finely chop garlic in food processor. Add all remaining ingredients & process until
smooth & pale green. Season to taste with salt & pepper (i did not add any salt, just
some white pepper, freshly ground). Cover & refrigerate until cold. Can be prepared 2
days ahead, keep refrigerated.
Excellent on salads with grilled shrimp, chicken or bee
Page 149
Parsley Tabbouleh
Source: Eating Well June/July 2005
Servings: Makes 4 cups
HU: 3.1 per cup
May 23, 2005
EW Notes: Having studied in Beirut, my father has an affinity for Lebanese food. Once a
summer, he would take us on a pilgrimage to a favorite Lebanese restaurant. This tart,
parsley-dominated Tabbouleh is built from fond memories. —Jessie Price, Assistant
Food Editor
1 cup water
1/2 cup Bulgur
1/4 cup lemon juice
2 tablespoons extra-virgin olive oil
1/2 teaspoon minced garlic
1/4 teaspoon salt
2 cups finely chopped flat-leaf parsley (about 2 bunches)
1/4 cup chopped fresh mint
2 tomatoes, diced
1 small cucumber, peeled, seeded and diced
4 scallions
1. Combine water and Bulgur in a small saucepan. Bring to a full boil; remove from heat,
cover and let stand until the water is absorbed and the Bulgur is tender, 25 minutes or
according to package directions. If any water remains, drain Bulgur in a fine-mesh
sieve. Transfer to a large bowl and let cool for 15 minutes.
2. Combine lemon juice, oil, garlic, salt and pepper in a small bowl. Add parsley, mint,
tomatoes, cucumber and scallions to the Bulgur. Add the dressing and toss. Serve at
room temperature or chill for at least 1 hour to serve cold.
Makes 4 servings, generous 1 cup each.

Page 150
Apricot Pork Chops
Source: Cooking Light, June 2005

HU: 4.9
Servings: 4
Posted by: Fancy.Nancy
Date: May 24, 2005
Quick & Easy!
NOTES: This recipe was intended for lamb.
CL Notes: Lamb pairs well with the Moroccan flavors of cinnamon and apricot. Pork
chops may be substituted for lamb with equally scrumptious results. Serve with
couscous and steamed green beans.
1/2 cup apricot preserves

1 teaspoon bottled minced garlic
1 teaspoon low-sodium soy sauce
1/2 teaspoon Worcestershire sauce 1/4 teaspoon salt
4 boneless pork chops
Combine first 5 ingredients in a small bowl; set aside. Combine salt, cinnamon and
pepper, and sprinkle over both sides of pork. Heat a large non-stick skillet over medium-
high heat. Coat pan with cooking spray. Add pork to pan; cook 4 minutes on each side
or until desired degree of doneness. Remove skillet from heat; add apricot mixture,
turning pork to coat. Place 1 chop on each of 4 dinner plates; spoon remaining apricot
mixture evenly over chops.
-------------------
Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fat; 1 1/2 Other
Carbohydrates.
Page 151
Falafel Sandwiches
Source: Cooking Light May/June, 1993

HU: 6
Servings: 4
May 24, 2005
½ C plain nonfat yogurt

2 T tahini
1 t lemon juice
Dash ground red pepper
1 (15-oz) can garbanzo beans (chickpeas), drained

½ C chopped onion
¼ C fine, dry breadcrumbs
1 T chopped fresh parsley
1 t ground cumin
½ t ground coriander
¼ t salt
1/8 t black pepper
1/8 t ground red pepper
2 cloves garlic
Vegetable cooking spray
2 t olive oil, divided
2 (6-inch) pita bread rounds, cut in half

4 curly leaf lettuce leaves
To create the Tahini Sauce, combine 1st 5 ingredients in a bowl; stir with a wire whisk until well
blended. Cover and chill.
Position knife blade in food processor bowl; add next 10 ingredients (garbanzo beans through
garlic) and process until smooth. Divide mixture into 8 equal portions, shaping into a 3-inch
patty. Coat a large nonstick skillet with cooking spray; add 1 ½ t oil and place over medium heat
until hot. Add 4 patties to skillet; cook 2 minutes on each side or until lightly browned. Repeat
procedure with remaining oil and patties.
Spread about 2 T of Tahini Sauce evenly into each pita half; fill each with 1 lettuce leaf and 2
falafel patties.
CALORIES 302 (28% from fat); FAT 9.4g (satfat 1.3g, monofat 4g, polyfat 3g); PROTEIN 12.8g;
CARBOHYDRATE 43.1g; FIBER 4.8g; CHOLESTEROL 2mg; IRON 4.2mg; SODIUM 485mg;
CALCIUM 168mg;
Page 152
Scrapple
Source: Cooking Light September, 1994

HU: 5.5
Servings: 6 (5 slices per serving)
May 24, 2005
CL Notes – This classic Pennsylvania Dutch sausage loaf is traditionally made with scraps of cooked
pork (hence its name) and a little cornmeal mush. We’ve used a lean cut of pork and reversed the
proportions of meat and cornmeal, making our recipe higher in carbohydrates and lower in fat.
1 (1-pound) lean boneless pork roast

1 medium onion, quartered
½ t black peppercorns
1 bay leaf
8 C water
3 green onions, coarsely chopped
¾ t dried whole sage
½ t dried whole thyme
½ t pepper
1 ½ C white cornmeal
¾ C water
¾ t salt
Combine 1st 5 ingredients in a large Dutch oven, and bring to a boil. Cover, reduce heat, and
simmer for 1-½ hours or until pork is tender. Remove pork from broth, and let cool. Strain broth,
reserving 4 Cups. Discard onion, peppercorns and bay leaf. Cover and chill reserved broth for 8
hours.
Place pork, green onion, sage thyme and pepper in food processor and process for 15 seconds or
until pork is finely chopped. Cover and chill.
Combine cornmeal and ¾ C water, and let stand 5 minutes.
Skim and discard fat from reserved broth, and bring to boil in a larger Dutch oven. Add cornmeal
mixture and salt; bring to a boil, and cook for 2 minutes stirring constantly. Cover, reduce heat and
simmer for 20 minutes, stirring occasionally.
Remove cornmeal mixture from heat; add pork mixture stirring well. Spoon mixture into 3 (5 x 2 ½ x
2-inch) loaf pans that have been lined with plastic wrap. Cover and chill for at least 3 hours to set.
Unmold and cut into ½-inch slices.
Coat a large nonstick skillet with vegetable cooking spray, and place over medium-high heat until
hot. Add Scrapple slices and cook for 5 minutes on each side or until browned. Yield: 6 servings
(serving size: 5 slices)
CALORIES 267 (29% from fat); FAT 8.5g (satfat 2.8g, monofat 3.7g, polyfat 1.2g); PROTEIN 18.2g;
CARBOHYDRATE 27.6g; FIBER 2.1g; CHOLESTEROL 51mg; IRON 2.4mg; SODIUM 334mg;
CALCIUM 18mg;
Page 153
Crab Cake Burgers
Eating Well June/July 2005
HU's: 3.9
Servings: 6
May 25, 2005
My notes: I only used 12 oz. of crab, and it was plenty. These were very tasty, and got
nice and crisp on the outside.
EW notes: These burgers have a true crab flavor that isn't masked by fillers or strong
seasonings. Serve on a bun with tartar sauce or with a lemon-juice-dressed salad of
greens, sprouts and sliced peaches. This recipe works best with convenient pasteurized
crabmeat, usually found in the refrigerator case near the fish counter. If you prefer lump
crabmeat, cut it into small, uniform pieces.
1 pound crabmeat
1 egg, lightly beaten
1/2 cup Panko breadcrumbs
1/4 cup light mayonnaise
2 tablespoons minced chives
1 tablespoon Dijon mustard
1 tablespoon lemon juice
1 teaspoon celery seed
1 teaspoon onion powder (I omitted)
1/4 teaspoon freshly ground pepper
4 dashes hot sauce, such as Tabasco, or to taste
2 teaspoons unsalted butter
1. Mix crab, egg, breadcrumbs, mayonnaise, chives, mustard, lemon juice, celery seed,
onion powder, pepper and hot sauce in a large bowl. Form 6 patties.
2. Heat oil and butter in a large nonstick skillet over medium heat until the butter stops
foaming. Cook the patties until golden brown, about 4 minutes per side.
Per serving: 163 calories; 8 grams fat (2 g. sat., 3 g. mono); 86 mg. cholesterol; 6 g.
carbohydrates; 16 g. protein; 0 g. fiber; 350 mg. sodium.
Page 154
Chicken Thighs Cacciatore
Cooking Light, September 2002
Healthy Units: 4
May 25, 2005
Comments: I thought that this was good for what it was - a quick meal for a busy
weeknight. I cut the thighs into strips after cooking, used fresh onion and added garlic
and basil. I did not drain the tomatoes and I let it simmer for 45 minutes or so to thicken
up.
Serve over pasta with a garden salad and Italian bread.

1/2 teaspoon salt
1/2 teaspoon fennel seeds
1 pound skinless, boneless chicken thighs
Cooking spray
2 cups frozen pepper stir-fry (such as Birds Eye)
1 cup frozen chopped onion
1/2 cup dry red wine
2 (14.5-ounce) cans diced tomatoes, drained
1 bay leaf
Combine first 5 ingredients in a large zip-top plastic bag; add chicken. Seal bag, and
shake to coat.
Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat.
Add chicken; cook 5 minutes or until browned, turning once. Add pepper stir-fry and
remaining ingredients; cover and cook 8 minutes.
Uncover and cook 3 minutes or until thick. Discard bay leaf.
Page 155
Shrimp Enchiladas Verde
Servings: 8
HU's: 6
Posted by: Lisa (ShrimpBoat2)
May 26, 2005
EW Notes: Shrimp with spicy tomatillo and cilantro sauce, a common combination in
coastal Mexican cuisine, make bright-tasting enchiladas.
1 cup frozen corn, thawed

1 pound peeled cooked shrimp (21-25 per pound; thawed if frozen), tails removed,
diced
2 4-ounce cans chopped green chiles (not drained)
2 cups canned green enchilada sauce or green salsa, divided
12 corn tortillas
1 15-ounce can nonfat refried beans
1 cup reduced-fat shredded cheese, such as Mexican-style, Monterey Jack or Cheddar
1 lime, cut into wedges
1. Preheat oven to 425°F. Coat a 9-by-13-inch glass baking dish with cooking spray.
Combine corn, shrimp, chiles and 1/2 cup enchilada sauce (or salsa) in a microwave-
safe medium bowl. Cover and microwave on High until heated through, 2 1/2 minutes.
2. Spread 1/4 cup enchilada sauce (or salsa) in the prepared baking dish. Top with an
overlapping layer of 6 tortillas. Spread refried beans evenly over the tortillas. Top the
beans with the shrimp mixture, followed by the remaining 6 tortillas. Pour the remaining
sauce (or salsa) over the tortillas. Cover with foil.
3. Bake the enchiladas until they begin to bubble on the sides, about 20 minutes.
Remove the foil; sprinkle cheese on top. Continue baking until heated through and the
cheese is melted, about 5 minutes more. Top with cilantro and serve with lime wedges.

Page 156
Grandma's Chicken Supper Soup
Source: Grandma Miller

Healthy Units: 4 per serving
Serving Size: 6
Posted By: Cockermom13
Date: 05/26/05
Notes: If I have the points I add egg noodles which really make this a filling dinner with just a
salad. It is great reheated.
12 ounces chicken (boneless) breast half without skin (RTC)

1 cup onion -- diced
4 whole carrots -- divided use
4 ribs celery -- divided use
3 whole zucchini -- sliced 1" thick
8 ounces mushrooms -- sliced 1/2" thick
1/4 cup flour
42 ounces chicken stock -- 3-14 ounce cans
3 cups fat-free milk
1 bay leaf
Prep carrots and celery as follows: Slice two carrots and two celery for making broth. Slice the
remaining carrots and celery into bite sized pieces and set aside.
In a soup pot, sauté carrots, celery, diced onions and garlic in Pam until onion is tender.
Add chicken stock, chicken and Bay leaf to the carrots, celery and onions. Boil until chicken is
done.
Strain broth into a bowl and let chicken cool. Cut chicken into cubes, return to pot and add the
carrots and celery.
Cover and simmer until carrots and celery are tender.
In another pan melt butter and add flour to make a paste. Slowly add in fat-free milk to make a
roux.
Add zucchini and mushrooms to chicken pot. Once they are cooked, add the roux and stir to
heat through.
This can be frozen with only a little change to consistency of the veggies.
Grain(Starch); 2 1/2 Lean Meat; 2 1/2 Vegetable; 1/2 Non-Fat Milk; 1 Fat.
Page 157
Chicken Callendini TM
Recipe By: Marie Callenders

Serving Size: 4
HUs 5 per serving
Date: 5/26/05
12 ounces cooked chicken breast half

10 ounces fat-free sour cream
10 ounces cream of mushroom soup low fat
3 ounces reduced fat Monterey Jack cheese -- Shredded
1 tablespoon Sherry
1 can button mushroom
Heat oven to 350 degrees. Cube cooked chicken breast. Place in bottom of an 8x8 pan
sprayed with Pam
Mix together the FF sour cream, cream of mushroom soup, canned mushrooms and
sherry. Pour over chicken.
Bake uncovered for 20 minutes. Top with shredded cheese and bake another 10
minutes until bubbling.
This freezes very well!
Description:
"HUs 5"
Exchanges: 4 1/2 Lean Meat; 0 Vegetable; 1 Other Carbohydrates.
Page 158
Pineapple Bran Bread
125 Best Quick Bread Recipes
Healthy Units: 3
Servings 10
May 26, 2005
Comments: Came together quickly. Was very moist, flavorful and filling. Recipe states to
cook for 70 -80 minutes. I checked mine at 50 and it could have come out a few minutes
earlier. Using regular All-Bran makes it 4 HUs per serving for 10 servings, and 3 HUs
per serving for 12 servings.
1 1/2 cups flour, all-purpose

1 1/4 cups All-Bran cereal, extra fiber
1/4 teaspoon salt
2 whole eggs
1/3 cup honey
1 1/4 cups crushed pineapple in juice -- undrained
Preheat oven to 350. Spray a 9 by 5-inch loaf pan with cooking spray.
In a large bowl stir together flour, bran cereal, sugar, baking soda and salt.
In a separate bowl, using an electric mixer, beat oil and eggs until combined. Add honey
while mixing. Stir in pineapple. Pour mixture over dry ingredients and stir until just
combined. Spoon into prepared pan.
Bake in a preheated oven for 70 to 80 minutes (mine only took 50) or until a cake tester
inserted in the center comes out clean. Let cool in pan on a rack for 10 minutes.
Remove from pan and let cool completely on rack.
Variation: substitute brown sugar or molasses for the honey.
Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 1 Other Carbohydrates.
Page 159
Loose Beef Fajitas
Posted by Crissybear on RRB
HUs: 6
Servings: 4
Posted by Mike1031 (Sally)
5/26/05
12 ounces ground sirloin beef

1 cup chopped onions
1/2 cup chopped green peppers
1/2 cup chopped sweet red peppers
2 garlic cloves -- minced
2 teaspoons chili powder
1/2 teaspoon ground cumin
1 cup chunky salsa
1/2 cup chopped tomatoes
8 corn or flour tortillas -- warmed
In a large nonstick skillet, cook the beef, onions, green and red peppers and garlic over
medium heat about 5 minutes or until the beef is browned and the vegetables are
tender, stirring frequently. Stir in the chili powder, cumin, and cook for 1 minute. Add the
salsa and tomatoes. Bring to a gentle boil, then reduce the heat. Simmer, uncovered, for
4 to 5 minutes or until the liquid reduces slightly, stirring occasionally.
To serve, spoon some of the beef mixture just below the center on each of the tortillas.
Fold the bottom edge of each tortilla over the filling, then fold in the sides and roll up to
enclose the filling.
This recipe yields 4 servings. Weight Watcher points calculated at 6
Slimming strategy: For an easy, low-fat Mexican topping, stir a small amount of chili
powder or cumin, or chopped cucumbers, green onions or your favorite fresh vegetable,
into nonfat sour cream or plain yogurt. Or top your entree with salsa; 2 tablespoons of a
low-fat brand contains only about 8 calories and no fat.
Comments: Not only is this recipe fast and tasty, it is lower in fat and calories than the
traditional fajita recipes.
Nutritional Information Per Serving: Calories 303; Fat (grams) 8.7; Percent Calories
from Fat 24%; Cholesterol (milligrams) 52; Fiber (grams) 5.8.
Page 160
Chicken Broccoli Casserole
Recipe By: Aunt Faye

Serving Size: 6
HUs: 3
Date: 5/27/05
12 ounces chicken breast half without skin -- Cooked

6 ounces fat-free American cheese slice -- cubed
10 ounces cream of chicken soup low fat -- undiluted
1/2 cup 1% low-fat milk
10 ounces frozen broccoli flowerets
1 teaspoon curry powder
1/4 cup bread crumbs
Dash of fresh lemon juice
Heat oven to 350 degrees. Cook frozen broccoli and drain.
Cube cooked chicken breast and place in Pam covered 8X8 baking dish. Cover with
cheese and broccoli.
Mix soup, milk, curry powder and lemon juice thoroughly. (I use three times that amount
of curry because I love it)
Pour over chicken and top with bread crumbs. Spray with Pam to moisten.
Bake uncovered for 20 to 25 minutes or until golden brown and bubbly.
Description:
"HUs 3"
-------------------
Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0
Other Carbohydrates.
Page 161
Mandarin Chicken Salad
Source: Mom's friend Debbie
HU: 5.1 (8 servings) 6.8 (6 servings)
Servings: 6-8
Posted by: CJMartin717(Cindy)
5/28/05
3 cups cut up cooked chicken

1 T minced onion
1 t. salt
2 T lemon juice
1 cup thinly sliced celery
1 cup seedless grapes
1/3 cup mayonnaise
1 11 oz. can mandarin oranges, drained
1/3 cup toasted slivered almonds
Combine chicken onion, salt, lemon juice and celery. Refrigerate several hours or until
well chilled.
At serving time, toss chicken mixture lightly with grapes, mayonnaise, and all but a few
almonds and oranges.
Serve chicken mixture on top of lettuce leaves if desired. Garnish with reserved oranges
and almonds.
Per Serving (6 servings): 305 Calories; 14g Fat (41.8% calories from fat); 31g Protein;
14g Carbohydrate; 3g Dietary Fiber; 85mg Cholesterol; 511mg Sodium.
Per Serving (8 servings): 229 Calories; 11g Fat (41.8% calories from fat); 23g Protein;
Page 162
HADDOCK FRENCH
Source: CL Annual 2003 Chicken Français recipe with adaptations by Jill W.
Healthy Units – 5.5 per serving *
Yield – 4-4oz. servings
Date: 5/28/2005
Note: The original recipe for Chicken Français (p.734 Comps) was used as a basis for the
Haddock French recipe we just made. It was VERY good!
Ingredients:
Combine in a shallow dish:
3 oz. egg substitute
1/8 cup (.5 ounce) grated fresh Parmesan cheese
1 tablespoons fresh lemon juice
1/4 teaspoon salt
1/16 teaspoon hot pepper sauce
1.5 fresh garlic cloves, minced
4 (4-ounce) haddock filets
1/2 tablespoon olive oil
Cooking spray
Measure and set aside to prepare sauce for fish:

Directions:
-Combine first 8 ingredients in a shallow dish.
-Dredge haddock in flour, and dip in the egg ( or substitute) mixture.
-Heat 1 1/2 teaspoons oil in a large nonstick skillet coated with cooking spray over medium
heat.
-Add the haddock filets; cook 1 or two minutes on each side or until done.
-Remove haddock from pan; keep warm.
-Melt butter in pan; add 1/4 cup wine and 3 tablespoons juice. Bring to a boil; cook for 10
seconds. Serve immediately over fish.
Protein; 5g Carbohydrate; trace Dietary Fiber; 82mg Cholesterol; 354mg Sodium. Exchanges: 0
Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.
NOTE: Considering that not all the “dipping” ingredients are used in this dish nor does all the
sauce have to be served with this dish, the number of Healthy Units has been declared as 5.5
instead of between 5.5 and 5.6
Page 163
Sesame-Chile Chicken with Gingered Watermelon Salsa
CL June 2005
Healthy Units 5
Servings 4
Posted by jillybean03 (typed by JilliW! Thanks)
5/29/05
CL notes: For ease of preparation, purchase a container of cut-up watermelon from the produce
section of the supermarket; then all you have to do is cut the chunks into small pieces. While the
liquid from the salsa is tasty, you might want to use a slotted spoon to serve the salsa. Serve
over a bed of jasmine or Basmati rice
CHICKEN:
2 tablespoons low sodium soy Sauce
1 to 2 tablespoons chili sauce with garlic
1 tablespoon dark sesame oil
SALSA:
2 Cups diced seeded watermelon
1/4 Cup diced yellow bell pepper
2 tablespoons thinly sliced green onions
1 tablespoon chopped fresh cilantro
1 teaspoon grated peeled fresh ginger
2 teaspoons mirin (sweet rice wine)
1 teaspoon fresh lime juice
1/8 teaspoon salt
1 jalapeno pepper, seeded and minced
REMAINING INGREDIENTS:
¼ teaspoon salt
Cooking spray
Cilantro sprigs (optional)
Lime wedges (optional)
1. To prepare chicken, combine first 3 ingredients in a large zip-top bag. Add chicken to bag;
seal and marinate turning bag occasionally.
2. Prepare grill.
3. To prepare salsa, combine watermelon and next 8 ingredients; cover and chill until ready to
serve.
4. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with ¼ teaspoon
salt. Place chicken on a grill rack coated with cooking spray. Grill 6 minutes on each side or until
done. Remove chicken from grill; let stand 5 minutes. Cut chicken diagonally across grain into
thin slices; serve with salsa. Garnish with cilantro sprigs and serve with lime wedges, if desired.
Yield: 4 servings (serving size: 1 chicken breast half and about ½ cup salsa)
Page 164
Calories 247 (17% from fat); FAT4.6 g (sat 0.9g mono 1.5 g poly 1.5 g); PROTEIN 40.2 g;
CARB 8.7 g; CHOL 99 mg; IRON 1.8 mg; SODIUM 722mg; CALC27mg
Page 165
Chicken Basil Noodle Stir-fry
Recipe By: Barbara (SD)

HUs: 5
Serving Size: 4
Date: 5/29/05
Ingredients:
1/2 pound chicken breast, no skin, no bone, R-T-C cut in 1"
cubes
4 ounces angel hair pasta -- uncooked
2 tablespoons dried basil
1 medium onion -- chopped
3 cloves garlic -- chopped
½ teaspoon red pepper flakes -- I use more
2 tablespoons Low Sodium soy sauce
1 package stir-fry vegetables -- cook if frozen and drain
Directions:
Prepare pasta without oil or salt.
Place the basil in the olive oil first, then top with onion and garlic and sauté.
In a large skillet or wok, sauté onion, garlic and basil until onion is translucent. Add
chicken cubes and cook until no pink remains.
Add pasta, soy sauce and red pepper flakes. Heat through and serve. It is good cold too
Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1 Fat.
NOTES: I made up this recipe years ago and the ingredients are certainly changeable
to suit your tastes. I do use the oil as it makes the basil so much more fragrant and it
tastes better than Pam because the Pam does not bring out the basil flavor as well. I
also make this with leftover pasta and cooked chicken so it is a nice left over throw
together. Any pasta works too I just like the angel hair because it picks up the soy and
red pepper flakes evenly. I add the frozen vegetables to the hot pasta water just before
the pasta is done.
Page 166
Grilled Peaches and Pork
Source: Cooking Light June 2005
HU: 4.8
Servings: 4
Posted by: Leslie(Leslie8908)
5/31/2005
4 (4-ounce) boneless center-cut pork loin chops

1/4 cup balsamic vinegar, divided
3 teaspoons chopped fresh thyme
1/2 teaspoon salt
4 large peaches, peeled, halved, and pitted (about 12 ounces)
Cooking spray
6 cups trimmed Arugula
1 teaspoon turbinado or granulated sugar
Place each piece of pork between 2 sheets of heavy-duty plastic wrap, and pound each piece to
1/4-inch thickness using a meat mallet or a rolling pin.
Combine 2 tablespoons vinegar, juice, thyme, salt, and pepper in a small bowl. Reserve 1
tablespoon juice mixture. Pour the remaining juice mixture in a large zip-top plastic bag. Add
pork; seal and marinate in refrigerator for 1 hour, turning occasionally.
Preheat grill to medium heat.
Place peaches, cut sides up, on a plate; drizzle with remaining 2 tablespoons vinegar.
Place pork on grill rack coated with cooking spray; grill 3 minutes on each side or until pork is
done. Set aside.
Place peaches, cut sides down, on grill rack; grill 4 minutes or until soft and slightly browned.
Turn and cook 2 minutes or until heated through. Cut each peach half into 4 slices. Slice pieces
of pork into 1-inch-thick strips.
Drizzle trimmed Arugula with reserved 1 tablespoon juice mixture, tossing to coat. Divide
Arugula evenly among 4 plates. Top with grilled pork strips and peach slices; sprinkle evenly
with turbinado sugar.
Yield: 4 servings (serving size: 3 ounces pork, 8 peach slices, 1 1/2 cups Arugula, and 1/4
teaspoon sugar)

CALORIES 216(29% from fat); FAT 7g (sat 2.4g,mono 3g,poly 0.6g); PROTEIN 25.5g;
CARBOHYDRATE 12.7g
Page 167
Mango Rice Salad with Grilled Shrimp
June 2005 CL
Healthy Units 7
Servings 6
Date June 1, 2005
This dish teams sweet mangoes with curry-marinated shrimp and crunchy vegetables. Customize
the recipe to suit your preferences--try chicken in place of shrimp, or omit the shrimp and serve the
salad cold or at room temperature as a side dish. For added flavor, use Basmati or jasmine rice.
*** I would recommend a little dash of lime on the rice just before serving (maybe serve with a
garnish of lime***
1 tablespoon minced fresh garlic
1 tablespoon minced peeled fresh ginger
1 tablespoon low-sodium soy sauce
4 teaspoons curry powder
1/8 teaspoon ground red pepper
1 1/2 pounds medium shrimp, peeled and deveined (about 36 shrimp)
2 cups water
2/3 cup light coconut milk
1 1/4 cups uncooked long-grain rice
3/4 cup shredded carrot
2 cups diced peeled mango (about 2 mangoes)
1 1/2 cups diced red bell pepper
1/2 cup sliced green onions
1 tablespoon chopped fresh cilantro
1/2 teaspoon salt
Cooking spray
Cilantro sprigs (optional)
Combine first 6 ingredients in a medium bowl. Add shrimp; toss to coat. Cover and chill 1 hour.
Bring water and coconut milk to a boil in a medium saucepan; add rice. Cover, reduce heat, and
simmer 15 minutes or until the liquid is absorbed. Add carrot and next 7 ingredients (through salt);
toss gently to combine.
Prepare grill or grill pan to medium-high heat.
Thread 3 shrimp onto each of 12 (6-inch) skewers. Place skewers on grill rack or grill pan coated
with cooking spray; grill 3 minutes on each side or until shrimp are done. Serve skewers over salad.
Garnish with cilantro sprigs, if desired.
Yield: 6 servings (serving size: 2 skewers and about 1 cup salad)
CALORIES 342(11% from fat); FAT 4.1g (sat 1.8g,mono 0.5g,poly 1g); PROTEIN 27.4g;
CARBOHYDRATE 48.9g
Page 168
Cauliflower with Mornay Sauce
Recipe By: Three Fat Chicks web site

Serving Size: 8
HUs: 1
Date: 6/1/05
1 head cauliflower -- cut into large florets

1 1/4 cup skim milk
3 Tbsp. all-purpose white flour
1/2 cup nonfat cottage cheese
1/2 cup shredded Swiss or Gruyere cheese
1/4 tsp. salt
1/4 tsp. fresh ground black pepper
3 Tbsp. fresh grated parmesan cheese
1 1/2 Tbsp. unseasoned fine dry breadcrumbs
Set rack in upper portion of oven; preheat oven to 375*F. Spray a shallow 2 quart
baking pan with nonstick cooking spray.
Steam cauliflower until tender but not soft, about 5 to 7 minutes. Refresh under cold
water and set aside.
In a medium sized heavy saucepan, scald 1 cup milk over medium heat. In a small
bowl, stir together flour and the remaining 1/4 cup cold milk to make a smooth paste.
Stir into the hot milk mixture and cook, stirring constantly, until thickened, about 3 to 4
minutes. Remove from the heat and whisk in cottage cheese, Swiss cheese, salt and
pepper. Transfer to a food processor or blender and puree until smooth.
Spread one third of the sauce in prepared baking dish. Arrange 1/2 of cauliflower over it.
Add another third of sauce, then the other half of cauliflower. Top with remaining sauce
and sprinkle with crumbs. Bake for 30 minutes or until golden brown and bubbly.
Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat.
NOTES: This is so good! It is well worth the time. I will double it next time i make it. I
used Gruyere and it was fabulous.
Page 169
Balsamic Asparagus and Cherry Tomato Salad
Source: WW web site
HU | 1
Servings | 4
Level of Difficulty | Easy
Posted by: DonnaMo
Date: 6/2/2005
Light meals | This cool, tangy salad is perfect for a picnic: With such big chunks of
asparagus and tomato, it's bordering on finger food!
My comments: this is where your best Parmesan really comes through. I liked it best
chilled. I cut the recipe in half, too.
Ingredients
1 1/2 pound asparagus, (about 40 spears)

1 cup cherry tomato(es), about 10, cut in half
1 Tbsp balsamic vinegar
2 tsp orange juice
1 tsp minced garlic
2 Tbsp shredded Parmesan cheese
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Instructions
Chop woody ends off asparagus. Microwave for 2 to 3 minutes, or cook in boiling, salted
water until barely tender, about 4 to 6 minutes.
Plunge into ice water to stop cooking. Drain. Add cherry tomatoes.
Stir together vinegar, orange juice and garlic; season to taste. Spoon dressing over
asparagus and tomatoes.
Sprinkle with Parmesan cheese.
Page 170
Country Potatoes au Gratin
Cooking Light, June 2005
Healthy Units: 8
Servings: 8
June 2, 2005
This filling dish works well as an entree with a side salad completing the meal. If you
prefer to have it as a side dish, it will make 12 servings."
2 teaspoons butter
1 medium onion -- thinly sliced
3 cloves garlic -- minced
4 cups 2% low-fat milk
1 teaspoon salt
3 ounces flour -- (about 2/3 cup)
6 ounces shredded sharp cheddar cheese -- (about 1 1/2 cups) divided
6 ounces diced ham -- (about 1 1/4 cups)
3 pounds peeled baking potatoes -- cut into 1/8-inch-thick slices
Cooking spray
Preheat oven to 350º.
Melt butter in a Dutch oven over medium-high heat. Add onion and garlic, sauté 5
minutes or until onion is tender. Combine milk, salt, pepper, and flour, stirring with a
whisk. Add milk mixture to pan. Bring to a simmer, cook until slightly thick (about 2
minutes), stirring frequently. Add 4 ounces cheese, and ham, stirring until cheese melts.
Stir in potatoes.
Place the potato mixture in a 13x9-inch baking dish coated with cooking spray. Sprinkle
potato mixture with remaining 2 ounces of cheese. Cover with foil coated with cooking
spray. Bake at 350º for 45 minutes. Uncover and bake an additional 30 minutes or until
lightly browned and potatoes are tender. Let stand 15 minutes before serving.
Calories: 376; Fat: 12g, Fiber: 3.8g
Page 171
Chorizo and Mushroom Fideua
Adapted from Bon Appétit, May 1992
HU: 9.4 (at best guess)
Servings: 4
Posted by DebMj1
June 3, 2005
Note: Fideua is the Catalan name for a favorite baked noodle dish.
Deb's Notes: Be careful when figuring your points on this. It will be highly dependent of
the ingredients you use. The points here are figured using the turkey sausage NI in MC
and whole wheat pasta. I actually used chicken chorizo and a low-carb pasta with 12
gms of fiber per serving so my fiber numbers were considerably higher. 6 servings
works out to 6 points per serving. The original recipe called it 4 servings. I think this
would be super topped with some crumbled Spanish cheese like Manchego.
You'll definitely want to adjust the cayenne pepper to taste. Using mild chorizo, a pinch
of cayenne didn't give it enough zip. I didn't have a paella pan so I made this in a 12-
inch Calphalon nonstick skillet - it just fits.
1/2 Tablespoon olive oil

3/4 pound onions, chopped
2 large garlic cloves, minced
1/2 pound mushrooms, quartered
2 teaspoons paprika
2 pinches cayenne, to taste
15 ounces canned diced tomatoes, lightly drained
1 large green pepper, chopped
3 cups de-fatted chicken broth
5 ounces chicken chorizo or other garlic sausage, cut into 1/2-inch-thick rounds
12 ounces whole wheat or low-carb pasta
minced parsley
Preheat oven to 400°F. Heat olive oil in heavy deep paella pan skillet over medium-high
heat. Add onions and garlic and cook until tender, stirring frequently, about 8 minutes.
Add mushrooms and sauté 4 minutes. Add paprika and cayenne and stir just until
fragrant, about 30 seconds. Add tomatoes and green pepper and sauté 2 minutes. Add
chicken broth, wine, and chorizo. Bring mixture to simmer. Break pasta in half and add
to pan. Cook until pasta is tender, stirring occasionally, about 8 minutes. Set pan in oven
and bake until all liquid is absorbed and pasta is crusty, about 25 minutes. Sprinkle with
parsley.
Page 172
Sweet Potato and Ginger Salad
Source: Everyday Food June 2005

HUs: 6 (5 with no fiber cap)
Serves 4
June 3, 2005
The serving size is very generous and the salad kept very well in the fridge for several
days; the ginger flavor became more pronounced over time. I made it as written, to cut
the HUs you could use less oil in the dressing.
1. Preheat oven to 425. On a nonstick rimmed baking sheet toss 2-1/2 pounds sweet
potatoes, cut into 3/4" chunks, with one Tbsp olive oil, 1 tsp. coarse salt, and 1/4 tsp
ground pepper; roast until fork tender, about 35 minutes.
2. In a large bowl, whisk together 2 Tbsp. fresh orange juice, 1 Tbsp oil, 1 Tbsp minced
fresh ginger, and 2 tsp. Dijon mustard.
3. Add 3 scallions, thinly sliced crosswise, and potatoes; toss to coat with dressing.
Season with salt and pepper if desired. Serve warm, cold, or at room temperature.
PER SERVING: 315 calories; 7.2 grams fat; 4.9 grams protein; 59.3 grams
carbohydrates; 8.9 grams fiber
Page 173
Stir-Fried Pineapple with Ginger
Source: The After-work Thai Cookbook

HUs: 2
Serves: 4
June 3, 2005
This dish makes an interesting accompaniment to grilled meat or strongly flavored fish.
Think of it as resembling a fresh mango chutney, but with pineapple as the main
ingredient.
1 Pineapple
1 T vegetable oil
2 cloves garlic, finely chopped
2 shallots, finely chopped
2 inch piece fresh root ginger, peeled and finely shredded
2 T light soy sauce
1 large fresh red chili, seeded and finely shredded
Trim and peel the pineapple. Cut out the core and dice the flesh.
Heat the oil in a wok or frying pan. Stir-fry the garlic and shallots over a medium heat for
2-3 minutes, until golden. Do not let the garlic burn or the dish will taste bitter.
Add the pineapple, stir-fry for about 2 minutes or until the cubes start to turn golden on
the edges.
Add the ginger, soy, sauce, lime juice and chopped chilli. Toss together until well mixed.
Cook over a low heat for 2 minutes, then serve.
Page 174
Dill Tofu Dip
Source: adapted from The Diet Center
HU: 1.2
Serves: 6 (about 3 TBSP each)
Total Yield: about 1 1/3 cups
Posted: 06/03/05
Posted by: CJMartin717 (Cindy)
1 cup firm silken tofu -- drained and diced

1 tablespoon walnut or olive oil
1 tablespoon apple cider vinegar
1 teaspoon lemon juice
1 teaspoon dried dill weed
1/4 teaspoon salt
1/2 teaspoon pepper
1 teaspoon mixed herbs
3 tablespoons nonfat yogurt (I used Greek yogurt)
Combine all ingredients in a food processor and blend until smooth.
Chill at least one hour.
Keeps well, refrigerated, for up to 4 days.
Per Serving: 50 Calories; 3g Fat (59.7% calories from fat); 3g Protein; 2g Carbohydrate;
trace Dietary Fiber; trace Cholesterol; 109mg Sodium.
Serving Ideas: Serve with raw veggies or chips.
Mix with some canned tuna and serve in pita bread with lettuce and/or cucumbers.
Page 175
Warm Tuna Wraps
Source: Patti LaBelle's Lite Cuisine
Servings: 3-4
HU: 2.5-3.3 (filling only)
6/4/05
3/4 cup frozen corn kernels -- rinsed and patted dry

6 ounces low-sodium albacore tuna in water -- drained
3/4 cup reduced fat cheddar cheese -- shredded
1/3 cup salsa
4 large flour tortillas
Stir all filling ingredients together. Chill if making in advance.
When ready to serve, spoon 1/4 of filling on a flour tortilla and microwave on high for 1
1/2 minutes or until cheese melts. Roll tortilla closed immediately and serve. Repeat for
remaining tortillas.
Cindy's Note: Patti's original recipe called for a 12.5 ounce can of tuna and double the
amount of corn, salsa and cheese to serve 6. I always make half the recipe as posted
above and I usually get 4 servings out of the filling. I did not include the tortillas in the
point calculation since it can vary widely depending on the brand of tortilla you use. Just
remember to add your HUs for the tortilla.
Page 176
Roasted Red Pepper and Shrimp Grits
Source: adapted from the White Dog Cafe Cookbook
Serves: 3
HU: 5.8
6/4/05
1/2 Tablespoon light butter

1 cup yellow onion -- minced
1 1/2 teaspoons minced garlic
1/2 cup quick-cooking grits
1 cup skim milk
1 cup fat free half-and-half
1/2 cup water
1 teaspoon salt
1/4 teaspoon Tabasco sauce
1 medium red bell pepper -- roasted, peeled, seeded, and pureed
4 ounces shrimp -- peeled and deveined
2 ounces reduced fat cheddar-jack cheese – grated
Melt the butter in a saucepan set over medium heat. Add the onion and sauté until soft, about 5
minutes. Add the garlic and cook for 2 minutes. Stir in the grits. Combine the skim milk and FF
half n' half. Stir in 1 cup of the milk mixture and simmer until the liquid is absorbed, about 5
minutes. Add the remaining 1 cup of milk mixture and simmer, stirring occasionally, until it is
absorbed, about 5 minutes. Add the water and simmer until the grits are soft and thick, 35 to 40
minutes.
Preheat the oven to 400°F.
Add the salt, pepper, Tabasco, and pureed bell peppers to the grits; mix well. Pour the mixture
into a 3-quart or other shallow casserole dish sprayed with nonstick cooking spray. (The grits
may be prepared to this point 1 day in advance. Let cool to room temperature, cover, and
refrigerate overnight. Bring to room temperature before proceeding.)
Spread the shrimp evenly over the grits and top with the grated cheese. Bake on the top rack of
the oven until the shrimp are cooked through and the cheese is melted, about 15 minutes. Mine
took about 18 minutes.
Let stand 5 minutes before serving.
Per Serving: 293 Calories; 4g Fat (11.9% calories from fat); 19g Protein; 41g Carbohydrate; 2g
Dietary Fiber; 66mg Cholesterol; 1022mg Sodium.
NOTES: I cut the recipe in half from the original because I cook for one most of the time and did
not want 5 leftover servings. I ate 1/3 of the recipe yield; however, you could easily get 4
servings out of this if served with a salad or some steamed veggies on the side. If you serve 4,
the HU's drop to 4.2 per serving.
Page 177
Thai-Style Grilled Chicken with Spicy Sweet and Sour Dipping Sauce
Source: Cook's Illustrated
Healthy Units: 6
Servings: 4
June 5, 2005
Comments: May seem like a lot of work, but it really wasn't. The chicken was extremely
juicy. I let the rub sit on the chicken for 2 hours prior to grilling and removed the skin
prior to eating. The dipping sauce was what really made the dish.
Chicken and Brine

1/2 cup table salt
4 whole chicken breast halves
Dipping Sauce
1 teaspoon red pepper flakes
3 small cloves garlic -- minced
1/4 cup white vinegar
1/4 cup lime juice
2 tablespoons fish sauce
Rub
12 medium cloves garlic -- minced
2 tablespoons fresh ginger -- minced
2 tablespoons ground black pepper
2 tablespoons ground coriander
2/3 cup cilantro leaves, whole -- chopped
1/4 cup lime juice
1 tablespoon vegetable oil
To brine the chicken: Dissolve sugar and salt in 2 quarts cold water in large container or
bowl; submerge chicken in brine and refrigerate at least 30 minutes but not longer than
1 hour. Rinse chicken under cool running water and pat dry with paper towels.
For the dipping sauce: Whisk ingredients in small bowl until sugar dissolves. Let stand 1
hour at room temperature to allow flavors to meld.
To make and apply the rub: Combine all rub ingredients in small bowl; work mixture with
fingers to thoroughly combine. Slide fingers between skin and meat to loosen skin,
taking care not to detach skin. Rub about 2 tablespoons mixture under skin. Thoroughly
rub even layer of mixture onto all exterior surfaces, including bottom and sides. Repeat
Page 178
with remaining chicken pieces. Place chicken in medium bowl, cover with plastic wrap,
and refrigerate while preparing grill.
To grill the chicken: Turn all burners on gas grill to high, close lid, and heat until grill is
very hot, about 15 minutes. Scrape grill grate clean with grill brush; using long-handled
grill tongs, lightly dip wad of paper towels in vegetable oil and wipe grill grate. Turn all
but 1 burner to low. Place chicken, skin-side down, on hotter side of grill; cook until
browned, 4 to 5 minutes. Using tongs, flip chicken breasts and cook until browned on
second side, 4 to 5 minutes longer. Move chicken skin-side up to cool side of grill and
close lid; cook until instant-read thermometer inserted into thickest part of breast (not
touching bone) registers 160 degrees, 12 to 15 minutes. Transfer chicken to serving
platter; let rest 10 minutes. Serve, passing sauce separately.
Exchanges: 0 Grain(Starch); 4 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 1 1/2 Other
Carbohydrates.
Page 179
Peanut Butter Chocolate Chip Loaf
125 Best Quick Bread Recipes (modified)
Healthy Units: 4
Servings: 12
June 5, 2005
Comments: Recipe was originally a Peanut Butter Crunch Loaf that called for chopped
peanuts. I preferred the substitution of milk chocolate chips. Subtle peanut butter flavor;
was not overpowering. Very moist.
3/4 cup whole wheat flour (I used WW pastry)

3/4 cup flour, all-purpose
1/3 cup packed brown sugar
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup chocolate chips
1 whole egg
1 cup milk, skim
Preheat oven to 350. Spray a 9 x 5 loaf pan with cooking spray.
Mix flours, brown sugar, baking powder, baking soda and salt in a bowl. In another bowl,
beat egg, milk and peanut butter until smooth. Add chocolate chips. Pour liquid
ingredients into dry ingredients and stir until just moistened. Pour into prepared pan.
Bake in a preheated oven for 40 minutes or until a cake tester inserted in the center
comes out clean. Let cool in pan on a rack for 10 minutes. Remove from pan and let
cool completely on rack.
Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Non-Fat Milk; 1 1/2 Fat; 1 Other
Carbohydrates.
Page 180
Corn, Avocado & Tomato Salad
Source: Paula Deen (via )
HU: 3 (see notes)
Servings: 6 (see notes)
Posted by: Waneyvant (Jane)
Date: June 5, 2005
2 cups cooked corn, fresh or frozen

1 avocado, diced into 1/2 inch pieces
1 pint cherry tomatoes, halved
1/2 cup finely diced red onion
Dressing:
2 T. olive oil
1 T. fresh lime juice
1/2 t. grated lime zest
1/4 cup chopped cilantro
1/4 t. salt
1/8 tsp pepper
Combine corn, avocado, tomatoes & onion in a large glass bowl. Whisk together the
dressing ingredients in a glass bowl or measuring cup. Pour over salad & toss to mix.
I got 4 1/2 cups, or 6 servings of 3/4 cup.

I used frozen corn & vidalias; next time, i would slice the onion thinly rather than dice, &
i would only use 1 T. olive oil. That would lower the points to 2 1/2 points.
Page 181
Tomato & Olive Stuffed Portobello Caps
Servings: 4
HUs: 2.4
Posted by Tracy (Nikkie1t)
June 6, 2005
EW Notes: Grilling these tomato, cheese and olive-stuffed portabellos gives them a
smoky flavor. Serve them with whole-wheat couscous or a piece of grilled bread and a
mixed green salad for a quick and easy meal.
My Notes: I served these as a side dish to beef kabobs. It was easy to cook the
mushrooms on the upper rack of the grill while grilling the meat on the hotter rack. Very
pretty presentation.
2-3 plum tomatoes, chopped (2/3 cup)

1/2 cup shredded part-skim mozzarella cheese
1/4 cup chopped kalamata olives
2 teaspoons extra virgin olive oil, divided
1/2 teaspoon finely chopped fresh rosemary, or 1/8 teaspoon dried
4 portobello mushroom caps, 5 inches wide
2 tablespoons lemon juice
2 teaspoons reduced-sodium soy sauce
1. Combine tomatoes, cheese, olives, garlic, 1 teaspoon oil, rosemary and pepper in a
small bowl.
2. Preheat grill to medium.
3. Discard mushroom stems. Remove brown gills from the undersides of the caps using
a spoon; discard gills. Mix the remaining 1 teaspoon oil, lemon juice and soy sauce in a
small bowl. Brush the mixture over both sides of the caps.
4. Oil a grill rack (I didn't do this, and it worked out fine). Place the caps on the rack,
stem sides down, cover and grill until soft, about 5 minutes per side. Remove from the
grill and fill with the tomato mixture. Return to the grill, cover, and cook until the cheese
is melted, about 3 minutes more. Serve warm.
Per serving: 122 calories; 7 grams fat (2 g. sat., 4 g. mono); 9 mg cholesterol; 7 g.

protein; 3 g. fiber; 339 mg. sodium
Nutrition bonus: Vitamin C (25% daily value), Potassium (17% DV), Calcium (15% DV).
Page 182
Brown Sugar Pound Cake
Source: Cooking Light 2001
Serves: 18
HU's: 6 (4.5 w/ subs)
June 6, 2005
I made this with Land O Lakes light butter and used EggBeaters instead of eggs, but
didn't check to see if it would adjust points. Served with Strawberries with Brown Sugar
and Balsamic Vinegar.
Cooking spray
3 tablespoons dry breadcrumbs
3 cups all-purpose flour
1 teaspoon baking powder
1/4 teaspoon salt
3/4 cup butter or stick margarine, softened
2 cups packed light brown sugar
1 tablespoon vanilla extract
3 large eggs
1 cup fat-free milk
1 tablespoon powdered sugar

Coat a 10-inch tube pan with cooking spray, and dust with the breadcrumbs.
Lightly spoon the flour into dry measuring cups, and level with a knife. Combine flour,
baking powder, and salt in a bowl; stir well with a whisk. Beat the butter in a large bowl
at medium speed of a mixer until light and fluffy. Gradually add brown sugar and vanilla,
beating until well blended. Add eggs, 1 at a time, beating well after each addition. Add
flour mixture to sugar mixture alternately with milk, beating at low speed, beginning and
ending with the flour mixture.
Spoon the batter into prepared pan. Bake at 350° for 1 hour and 5 minutes or until a
wooden pick inserted in the center comes out clean. Cool in pan 10 minutes on a wire
rack, and remove from pan. Cool completely on a wire rack. Sift powdered sugar over
top of cake.
Yield: 18 servings (serving size: 1 slice)
CALORIES 265; FAT 8.9g; PROTEIN 3.9g; FIBER 0.6g; CARBOHYDRATE 42.6g
W/subs: 219 Calories; 4g Fat (17.2% calories from fat); 4g Protein; 42g Carbohydrate;
1g Dietary Fiber; 14mg Cholesterol; 145mg Sodium.
Page 183
Spicy Pickled Cucumbers
Source: Tyler Florence

HUs: 0
Serves: 4
June 6, 2005
Notes: I used 3 Thai chiles including the seeds and they were hot! Kept very well in the
fridge for a week.
4 Kirby cucumbers or 2 regular cucumbers, sliced thin (I used a seedless cuke)

2 fresh red Thai chiles, seeded and sliced thin (I used 3)
1 handful fresh mint (I used basil)
1/2 cup rice wine vinegar
1 teaspoon sugar
1/2 teaspoon kosher salt
Combine all the ingredients in a bowl and mix well. Let sit for at least 1 hour for the
flavors to blend. Taste and adjust the seasoning. Will keep in the refrigerator for 3 days.
Page 184
Strawberries with Brown Sugar and Balsamic Vinegar
Source: Cooking Light 1999
Serves: 4
HU's: 1
June 6, 2005
Yum!! I skipped the yogurt; served with Brown Sugar Pound Cake and Light Cool Whip.
Would be great over vanilla ice cream too.
2 cups halved small strawberries

2 tablespoons brown sugar
1 1/2 teaspoons balsamic vinegar
1/2 cup lemon low-fat yogurt
Fresh mint leaves (optional)
Combine first 4 ingredients in a bowl; cover and marinate in refrigerator 30 minutes.

Spoon into each of 4 bowls; top each with 2 tablespoons yogurt. Garnish with fresh mint
leaves, if desired.
Yield: 4 servings (serving size: 1/2 cup strawberries and 2 tablespoons yogurt)
CALORIES 80(6% from fat); FAT 0.5g (sat 0.1g,mono 0.1g,poly 0.1g); PROTEIN 1.6g;
CHOLESTEROL 0.0mg; CALCIUM 52mg; SODIUM 22mg; FIBER 2g; IRON 0.4mg;
CARBOHYDRATE 18.3g
Page 185
Wyatt Family Baked Garlic-Cheese Grits
Source: Wyatt family recipe (with Em’s modifications)
HU: 3
Servings: 8 (about ½ C servings)
June 6, 2005
4 cups water
1 1/4 teaspoons salt
1 cup uncooked quick-cooking grits
1 1/2 cups (6 ounces) shredded 2% sharp cheddar cheese
1 tablespoon light butter
3/4 cup skim milk
2 teaspoons garlic powder (I use a couple of cloves of garlic - minced)
1/2 teaspoon hot pepper sauce (such as Tabasco)
2 large eggs
Cooking spray
Paprika to garnish

Bring water and salt to a boil in a medium saucepan. Gradually add grits, stirring
constantly. Cover and simmer 8 minutes or until thick, stirring frequently. Remove pan
from heat. Add 1 cup cheese and butter, stirring until cheese melts. (Be very careful, the
grits are very thick and will splatter and spit as they simmer.)
Combine milk and next 3 ingredients (milk through eggs), stirring with a whisk. Stir milk
mixture into grits mixture. Pour into an 8-inch square baking dish coated with cooking
spray. Sprinkle paprika on top. Bake, uncovered, at 350° for an hour. Let grits stand for
10 minutes before serving.
Page 186
Jicama - Grapefruit - Spinach Salad
Source: Woman's Day 2/1/96
Servings: 8
HU: 2.4
6/6/05
1/4 cup fresh lime juice

2 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon crushed red pepper
1 cup red onion -- thinly sliced
8 ounces avocado -- sliced
3 cups Jicama -- julienned
1 medium mango -- peeled and diced
2 medium pink grapefruit -- peeled and sectioned
8 cups spinach leaves -- torn
Whisk lime juice, olive oil, salt, and peppers together in large bowl. Add onion and stir to
coat. Let stand 10 minutes, tossing occasionally.
Add remaining ingredients except spinach and toss gently to mix.
Line platter with spinach. Spoon salad on top.
Page 187
Tropical Fruit Salad
Source: myweightlossfriend.com
Healthy Units 3 / Core
4 Servings
Posted by Suzfehr (Suzanne)
6/7/05

1 Tbsp olive oil
1/2 tsp salt
1 large mango, diced
1 medium avocado, diced
1/3 cup cilantro, very finely chopped (next time I'll only use 1/4 cup)
Blend lime juice, olive oil and salt. Stir in remaining ingredients and cilantro. Toss gently
and serve.
Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Fruit; 2 Fat.
Page 188
Pancetta And Chicken Meatballs
Source: “Pasta” by Silvana Franco
Posted by: Suzfehr
Date posted: 6/7/2005
HUs | 8
Servings | 6
Main Meals | Meatballs are a time-honored accompaniment to pasta. These delicious little
mouthfuls are made with chicken, bacon, and herbs, so are somewhat lighter than the traditional
all-meat versions.
1 pound ground chicken

2 oz thinly sliced Pancetta
6 scallions, thinly sliced
4 garlic cloves, finely chopped
2 red chiles, such as serrano, seeded and finely chopped
1/4 cup freshly grated Parmesan cheese, plus extra to serve
1 Tbsp fresh thyme leaves
1 Tbsp olive oil
3/4 cup red wine
28 oz canned plum tomatoes
a pinch of sugar (or Splenda)
10 oz dried pasta, such as knocchi or conchiglie, about 5 cups (I comp'd this as uncooked pasta
@ 10 oz)
salt and freshly ground black pepper
Instructions
Put ground chicken, Pancetta, scallions, garlic, chile, parmesan, and thyme into a bowl. Add
plenty of salt and pepper and mix well. Using your hands, shape into 24 small, firm balls.
Heat the oil in a large saucepan, add the meatballs, and cook for about 5 minutes, turning them
frequently until browned all over. Add the wine and simmer vigorously for 1-2 minutes.
Add the tomatoes, breaking them up with a wooden spoon. Stir in the sugar and add salt and
pepper to taste. Bring to a boil, then simmer very gently, uncovered, for 30 minutes until the
sauce is rich and thickened.
Meanwhile, bring a large saucepan of water to a boil. Add a good pinch of salt, then the pasta,
and cook until al dente, or according to the timings on the package.
Drain the pasta well and return it to the warm pan. Add the meatballs and sauce to the pasta,
toss well to mix, then divide between 4 bowls. Serve topped with extra Parmesan.
Page 189
Mango Chicken Salad with Mango Dressing
Source: Washington Post Lean Plate Club

Posted by: Nancy
Serves: 4
HU: 5.7
Date: June 7, 2005
Mangoes are a perfect match with chicken. They can perk up a tired salad, go into
barbecue sauces or top a club sandwich. Here, the mango is used two ways to make a
salad that can be sold solely on taste but also has good looks and good nutritional
value.
The great look comes from the combined colors of the ingredients and the way they are
cut. The vegetables, fruit and chicken should be cut into thin strips about 2 inches long,
resembling thin french fries.
The good-for-you trick here is the use of the mango in the dressing. Pureed fresh
mango creates a dressing that requires far less oil than a traditional vinaigrette, and it's
delicious.
Nancy's Note: I used leftover grilled chicken, so omitted the tsp. of oil for cooking the
chicken.
For the Salad:

1 medium cucumber, peeled, seeded and cut into 2-inch long sticks
1 large red bell pepper, seeded and thinly sliced
1 large mango, peeled and cut into 2-inch-long strips*
3 scallions, white and green parts, thinly sliced (about 1/2 cup, loosely packed)
1 1/2 pounds boneless skinless chicken breast, sliced or pounded into thin cutlets
Salt, to taste
Freshly ground black pepper, to taste
1 teaspoon olive oil, or as needed (1 to 2)
For the dressing

1 large mango, peeled, flesh cut away from the pit*
1 teaspoon honey
1/4 cup orange juice, or more as needed
2 tablespoons white wine vinegar
Salt
Freshly ground black pepper
Page 190
For the salad:
1. In a bowl large enough to hold all the ingredients, combine the cucumber, bell
pepper and mango strips with all but a tablespoon of the sliced scallion. Reserve the
remaining scallions for a garnish. Set aside.
2. Season the chicken cutlets with salt and pepper to taste. In a large sauté pan,
preferably nonstick, over medium-high heat, heat just enough oil to coat the bottom.
3. Remove the cutlets from the pan and slice into strips similar in size to the vegetables,
about 2 inches long. Add to the vegetable mixture. Set aside.
4. Add the chicken cutlets; it may be necessary to do this in two batches. Sauté, turning
once until the cutlets are cooked through and nicely browned. It should take about 3 to 4
minutes on each side, depending on the thickness of the cutlets.
5. For the dressing: In a blender, combine the mango flesh, honey, orange juice,
vinegar, oil and salt and pepper to taste. Blend until smooth. If the dressing is too thick,
add more orange juice, one tablespoon at a time, until the dressing is the desired
consistency. It should be thick but pourable.
6. To assemble, add the dressing to the chicken and vegetables. Toss to coat. Garnish
with the reserved scallions and freshly ground black pepper, if desired. Serve
immediately.
*NOTE: To prepare the mango: Spear the stem end of a mango with a fork, like putting
a marshmallow on a stick. Lopping off one end of the mango to steady it on the counter
and holding it upright with the fork, use a sharp paring knife to peel away the skin. Once
the skin is removed, cut away the flesh from the pit, stopping when the flesh starts to
get too fibrous and hard. The fruit can now be sliced or pureed as needed.
Carbohydrate; 4g Dietary Fiber; 99mg Cholesterol; 117mg Sodium. Exchanges: 5 1/2
Lean Meat; 1 Vegetable; 1 1/2 Fruit; 1 Fat; 0 Other Carbohydrates.
Page 191
Amaretto Nut Bread
Source: CJMartin (Cindy) adapted from Beth Hensperger, The Best Quick Breads
HU: 4.66 (with my changes 3.44)
Servings: 16
Posted by: CrissyBear
June 8, 2005
My comments: Cindy lightened up this recipe but I took it a few steps further with great results--
very moist & nutty with great flavor. Next time I may even drop the brown sugar down to 1/4 cup.
2 cups flour (I used 1c all-purpose flour/ 1 c whole wheat flour)

2 1/2 teaspoons baking powder
1/2 teaspoon salt
1 1/2 teaspoons ground nutmeg
1 cup chopped walnuts (I reduced to 1/2 cup)
1/4 cup vegetable oil (I used 2T oil/ 2T unsweetened applesauce)
1 cup packed light brown sugar (I used 1/2c brown sugar/ 1/4c Splenda)
2 large eggs (I used 1 egg/ 1 egg white)
1 1/2 teaspoons vanilla
1 1/2 cups light sour cream
1/2 cup Amaretto
Preheat oven to 350 F. Grease and flour one 9 x 5 inch loaf pan or three mini loaf pans.
Combine flour, baking powder, baking soda, salt, and nutmeg in a medium bowl. Add the nuts
and stir.
In another bowl, whisk together the oil and brown sugar until light and fluffy. Add the eggs and
vanilla. Add the flour mixture to the creamed mixture in three equal portions, alternating with the
sour cream, adding the Amaretto with one of the sour cream additions. Beat until smooth after
each addition. The batter will be thin.
Pour the batter into prepared loaf pan(s). Bake in the center of the oven for 40 -45 minutes (28 -
32 minutes for small pans). Cool in pan 10 minutes. Turn out onto cooling rack to cool
completely. Wrap tightly in plastic wrap and chill overnight or up to 3 days before serving.
This recipe serves 16. WW Points estimated at 4.6 (with my changes, points are 3.5)
CJ's recipe --Per Serving: 207 Calories; 9g Fat (40.5% calories from fat); 5g Protein; 25g
With my changes: 162 Calories; 5g Fat (28.8% calories from fat); 4g Protein; 24g Carbohydrate;
1g Dietary Fiber; 15mg Cholesterol; 205mg Sodium.
Yellow Squash Ribbons with Red Onion and Parmesan

Page 192
HUs: 1
Serves: 4
June 8, 2005
This super-easy side can also be made with zucchini or a colorful combination of
zucchini and yellow squash.
Notes: I used a combination of yellow and zucchini squash which made for a very pretty
dish, and added extra crushed red pepper. This would be excellent tossed with pasta as
an entrée.
4 medium yellow squash (about 1 1/2 pounds)

1 cup thinly vertically sliced red onion
1/4 teaspoon salt
1/4 to 1/2 teaspoon crushed red pepper
1/4 cup (1 ounce) shaved fresh Parmesan cheese
Using a vegetable peeler, shave squash into ribbons to measure 5 cups. Discard seeds
and core of squash.
Heat oil in a large nonstick skillet over medium heat. Add squash, onion, and garlic;
cook 4 minutes or until onion is tender, gently stirring occasionally. Remove from heat.
Add salt, red pepper, and black pepper, and toss gently to combine. Sprinkle with
cheese.

CARBOHYDRATE 10.4g
Page 193
Cindy's Hearty Chicken Soup
Source: Cindy's kitchen
Servings: 5
HU: 2.5* (see note)
Date: 6/8/05
This soup was inspired when a friend left a can of V-8 juice at my house after a party. You can't
pay me to drink the stuff; but, I'm not one to let something go to waste. Now, I regularly buy V-8
to have on hand for this recipe. If you're concerned about sodium content; substitute low-sodium
V-8 and add a dash or two of hot sauce.
This is the basic recipe; but, I've made it so often that I don't use the recipe anymore and tend to
put in whatever vegetables I have available. Last time, I added a can of Cannellini beans too.
1 medium onion -- diced

1/2 tablespoon olive oil
1 medium potato -- diced
1 1/2 cups green beans -- trimmed
1 stalk celery -- sliced
4 cups nonfat chicken broth
1 11.5 oz can spicy V-8® vegetable juice
1/2 teaspoon celery seed
1 teaspoon black pepper
2 cups cooked chicken -- diced
Sauté onion, potato, green beans and celery in olive oil or light butter just until onion is soft.
Add chicken broth, V-8 juice, celery seed and pepper and bring to a boil.
Add chicken, cover, reduce heat and simmer 10-20 minutes until potato is soft.
Dietary Fiber; 48mg Cholesterol; 694mg Sodium. Exchanges: 1/2 Grain(Starch); 3 1/2 Lean
Meat; 1 1/2 Vegetable; 1/2 Fat.
NOTES: To fix in a crockpot: Put all ingredients except olive oil in crock pot and cook on high for
3-4 hours or low for 6-7 hours.
Substitute or add other vegetables as desired. I like to add frozen or canned corn. For a time
saver or if you can't find fresh green beans, substitute a bag of frozen mixed vegetables.
HU note: Recipe Builder says 2 WW points for the Crockpot version that uses no oil. MC says
3.2 points. I'm compromising and calling it 2.5. Use your own discretion.
Page 194
Rotini, Summer Squash, and Prosciutto Salad with Rosemary Dressing

HUs: 7.5 as entrée; 4 as side
Serves: 4 as entrée; 8 as side
June 10, 2005
Using white balsamic vinegar maintains the salad dressing's pure golden color.
Notes: I used Barilla Healthy Plus Rotini to up the fiber. The salad got a little dry after a
couple of days in the fridge, so I added a few splashes of balsamic, which worked well.
The NI is for an entrée size serving.
3 cups uncooked rotini (corkscrew pasta; about 8 ounces)

1 1/2 cups coarsely chopped yellow squash
1 1/2 cups coarsely chopped zucchini
4 ounces thinly sliced prosciutto, chopped
3 tablespoons chopped red onion
2 ounces fresh mozzarella cheese, chopped
1/4 teaspoon salt
2 tablespoons white balsamic vinegar
1 tablespoon extravirgin olive oil
1 1/2 teaspoons Dijon mustard
1/2 teaspoon finely chopped fresh rosemary
Cook pasta according to package directions, omitting salt and fat. Add squash and
zucchini during the last minute of cooking. Drain pasta mixture; rinse under cold water.
Heat a large nonstick skillet over medium-high heat until hot. Add prosciutto; cook 5
minutes or until crisp, stirring frequently.
Combine the pasta mixture, prosciutto, onion, and cheese in a large bowl; sprinkle with
salt and pepper. Combine white balsamic vinegar, olive oil, Dijon mustard, and
rosemary in a small bowl, stirring with a whisk. Add vinegar mixture to pasta mixture,
tossing gently to coat.
Yield: 4 servings (serving size: 2 1/4 cups salad)

CALORIES 359(28% from fat); FAT 11.1g (sat 4g,mono 2.8g,poly 0.4g); PROTEIN
Page 195
Ragin' Cajun Beer Can Chicken
Source: BBQ University/PBS
Serves: 2 to 4
HU: depends on the weight of your serving and the part you choose as well as if you eat
the skin. I weigh my serving and I count it as in the WW Getting Started for roasted,
skinless, boneless chicken.
Posted by: MoOzark(DonnaMO)
June 10, 2005
Comments: moist, smoky flavor. It was not spicy...maybe because the Cajun spice mix I
used wasn't too spicy. And I did not eat the skin where all the seasoning was. There was
more than 2 teaspoons of oil in the drip pan after the chicken was cooked so it is a nice
way to roast and still have moist (from the beer) chicken.
Method: Indirect grilling
For the beer can chicken:

• 1 can (12 ounces) beer
• 1 chicken (3 1/2 to 4 pounds)
• 1 teaspoon Liquid Smoke
For the rub:
• 1 1/2 tablespoons Cajun seasoning
• 1 1/2 tablespoons Old Bay Seasoning
• 2 teaspoons vegetable oil
You'll need:
-2 cups wood chips or chunks (preferably hickory or cherry), soaked for 1 hour in water
or beer to cover, then drained; vertical chicken roaster (optional)
1. Pop the tab off the beer can. Using a church key-style can opener, make 2 or 3
additional holes in the top of the can. Pour the Liquid Smoke into one of these holes.
Insert a chopstick or skewer and gently stir to mix the Liquid Smoke and beer.
2. Remove the packet of giblets from the body cavity of the chicken and set aside for
another use. Remove and discard the fat just inside the body and neck cavities. Rinse
the chicken, inside and out, under cold running water and then drain and blot dry, inside
and out, with paper towels. Place the chicken in a large bowl on its side and pour half
the smoke-flavored beer over it. Let marinate in the refrigerator, covered, for 45
minutes, turning twice. Make sure each breast side and the back have marinated for 15
minutes. Set the can with the remaining smoke-flavored beer aside
3. Make the rub: Put the Cajun and Old Bay seasonings in a small bowl and stir to mix.
4. Set up the grill for indirect grilling (see page 000 for charcoal or page 000 for gas)
and preheat to medium. If using a charcoal grill, place a large drip pan in center. If using
a gas grill, place all the wood chips or chunks in the smoker box or in a smoker pouch )
and preheat on high until you see smoke, then reduce the heat to medium.
Page 196
5. Remove the chicken from the marinade and pat dry. Sprinkle 2 teaspoons of the rub
inside the body and cavity and 1 teaspoon inside the neck cavity of the chicken. Drizzle
the oil over the outside of the bird and rub or brush it all over the skin. Sprinkle the
outside of the bird with 1 tablespoon rub and rub it all over the skin.
6. Spoon the remaining rub through a hole in the top of the can into the beer. Don't
worry if it foams up; this is normal. If grilling the chicken on the beer can, hold the
chicken upright, with the opening of the body cavity at the bottom and lower the bird
onto the beer can so the can fits into the cavity. If using a vertical chicken roaster, fill it
with the beer as described on page 000 and position the chicken on top.
7. If using the beer can, pull the chicken legs forward to form a sort of tripod, so the bird
stands upright. The rear leg of the tripod is the beer can. You don't need to do this if
using a vertical chicken roaster. Tuck the wing tips behind the chicken's back.
8. When ready to cook, if using a charcoal grill, toss all the wood chips on the coals.
Stand the chicken up in the center of the hot grate, over the drip pan, away from the
heat. Cover the grill and cook the chicken until the skin is a dark golden brown and very
crisp and the meat is cooked through (about 180° F on an instant-read meat
thermometer inserted in a thigh), 1 1/4 to 1 1/2 hours. (See page 000 for other tests for
doneness.) If using a charcoal grill, you'll need to add 12 fresh coals per side after 1
hour. If the chicken skin starts to brown too much, loosely tent the bird with aluminum
foil.
9. Using tongs, grab the bird with tongs by the beer can just below the bottom, carefully
transfer it in its upright position to a platter, and present it to your guests. If using a
vertical chicken roaster, grab it with oven mitts or potholders. Let rest for 5 minutes, then
carefully lift the chicken off the support. Take care not to spill the hot beer or otherwise
burn yourself. Normally I discard the beer, but some people like to save it for making
barbecue sauce. Halve, quarter, or carve the chicken and serve.
Excerpted from BBQ USA: 425 FIERY RECIPES FROM ALL ACROSS AMERICA
Ragin’ Cajun Beer Can-less Chicken Breasts

HU: 4 for 4 ounces of boneless, skinless chicken breasts.
Follow directions as if for whole chicken using bone-in and skin-on chicken breasts (I had 4 breast halves
that were just at 4 pounds).
For the beer can, I substituted a 13x9 porcelain roasting pan with a rack.
Lay all the breast close on the rack, pour the 1/2 can into the bottom of the pan, (with the seasonings and
liquid smoke per recipe).
Then add the beer that the chicken marinated in. Since the surface of the pan is more than that of the
beer can, more moisture is needed to 'steam'. No need for a drip pan as the chicken is on the rack over
the beer and drips into that.
Beer can-less chicken breasts were just as great!
If you wanted to do legs and thighs, this would work, too. However watch the cooking time as the meat is
less compact.
Page 197
Ethiopian Berbere Spice Mix
Source: www.CyberKitchens.com
HU: 0
Servings: N/A
Date: June 12, 2005
There are two ways to make this - with whole spices that you grind, or with powdered
versions of the spices. The first way gives you a more powerful flavor, but it may be
more practical the second way, particularly if you don't have a spice grinder.
Berbere Spice Mix
2 teaspoons cumin seed, or powder

1 teaspoon cardamom seeds (shell off husks), or powder
1/2 teaspoon whole allspice (or ground)
1 teaspoon fenugreek seed (or powder)
1 teaspoon coriander seed (or powder)
8 whole cloves, or ground
1 teaspoon black peppercorns, or freshly ground
5 teaspoons red pepper flakes or crumbled dried red peppers
1 tablespoon grated fresh gingerroot (or 1/2 teaspoon dried)
1 teaspoon turmeric
1 teaspoon salt
3 tablespoons sweet paprika (can use hot)
1/2 teaspoon cinnamon
1. Toast all the seeds and whole cloves in a small frying pan for 2 minutes, stirring
constantly (open window or turn on the stove vent--it can smoke). Grind the spices in a
spice grinder. If you are using pre-ground spices, ignore and go on to the next step.
2. Mix all remaining ingredients. Place in a tightly covered container and refrigerate.
This mixture can used with many combinations of legumes, rice or vegetables.
Page 198
Ethiopian Lentils
Source: WWW.CyberKitchens.Com (modified)

HU: 2 points (1/2 cup)
Serves: 6-10
Date: June 12, 2005
1 pound lentils
6 cups water or vegetable broth
2 7-oz cans chopped green chiles
2 red onions, chopped
2 cloves garlic minced, or more
2 tablespoons Berbere Spice Mix
Freshly ground black pepper
1. Bring lentils and broth to boil and simmer 10 minutes.

2. Add chiles, onion, garlic, and Berebere spices. Cook covered for another 30 minutes,
until most of liquid is absorbed.
3. Serve with ground black pepper to taste.
For a vegetarian meal, these lentils are good with a dollop of yogurt, brown rice and
sliced tomatoes.
Page 199
Ethiopian Ginger Vegetables
Source: The Fiery Cuisines (modified)
HU: 1
Servings: 6
Date: June 12, 2005
1 7 oz can chopped green chiles

1 T. chopped fresh ginger
1 10 oz. sweet potato (or 4 small white)
1/2 lb. green beans
1/2 lb. baby carrots
2 medium onions, sliced
1 T. olive oil
2 cloves garlic
salt & pepper to taste
Place potatoes, green beans, and carrots into boiling salted water, cover, and cook 5
mins. Remove veggies and rinse.
Sauté the chile and onion in oil until soft but not brown. Add the ginger, garlic, salt, and
pepper and sauté 5 mins. Add the rest of ingredients, stir well, and cook over medium
heat until veggies are tender.
Page 200
Ethiopian Spicy Braised Chicken
Source: MealMaster.com (Modified)
HU: 1 oz = 1 pt cooked
Servings: 6
Date: June 12, 2005
Note: Chicken was skinned. Serve with a T. or 2 per serving of FF or RF cottage

cheese
8 oz Tomato sauce
1/4 c Paprika
1/4 c Dry red wine
1 T Ginger root, minced
1 t. Red pepper
1/8 t. Cardamom, ground
1/8 t. Nutmeg, ground
1/8 t. Clove, ground
1/8 t. Allspice, ground
1/8 t. cinnamon, ground
2 medium Onions, chopped
2 Garlic cloves, minced
2 T olive oil
1/2 t. Ground tumeric
3 lb Broiler chicken, cut up * (I used 3 # meaty drumsticks)
1/4 c Dry red wine
1. Make the red pepper sauce first, combine tomato sauce, paprika, 1/4 cup dry red
wine, ginger, red pepper, cardamom, nutmeg, cloves, cinnamon and allspice. Set red-
pepper sauce aside.
2. In a large skillet cook onion and garlic in hot oil 'til onion is tender but not brown. Stir
in red pepper sauce, tumeric, and 1 teaspoon salt. Add chicken pieces to skillet. Spoon
onion mixture over
chicken pieces.
Bring mixture to boiling; reduce head. Cover; simmer about 10 minutes. Stir in 1/4 cup
dry red wine. Cover. Transfer to 350 degree oven & continue braising for 30 to 45
minutes, Turn chicken pieces often. Skim off fat. Serve with Injeera (Ethiopian
flatbread).
Page 201
Ethiopian Flat Bread (Injera)
Source: FatFree Digest, 7/6/94
HU: 2 1/2*
Servings: 14
Date: June 12, 2005
3 c Self-rising flour
1/2 c Whole wheat flour
1/2 c cornmeal
1 T Active dry yeast (one Package)
3 1/2 c Warm water
Mix and let set in large bowl, covered, an hour or longer, until batter rises and becomes
stretchy. It can sit as long as 3-6 hours. When ready, stir batter, then whip in blender, 2
cups of batter at a time, thinning it with 1/2 - 3/4 cup water. Batter will be quite thin.
Cook in non-stick frypan WITHOUT OIL over medium-high heat. Use 1/2 cup batter per
Injera for a 12-inch pan or 1/3 cup batter for a 10-inch pan. Pour batter in heated pan
and quickly swirl pan to spread batter as thin as possible. Batter should be no thicker
than 1/8-inch. Do not turn over. Injera does not easily stick or burn. It is cooked through
when bubbles appear all over the top. Lay each injera on a clean towel for a minute or
two, then stack in covered
dish to keep warm. Finished injera will be thicker than a crepe, but thinner than a
pancake.
To serve, overlap a few injera on a platter and place stews on top. Or lay one injera on
each dinner plate, and ladle stew servings on top. Give each person extra injera, rolled
up or folded in quarters, to use for scooping up the stews.
*Note: this will make 14 or 15 12-inch flatbreads. Injera is a very spongy flatbread.
Page 202
Spicy Turkey Burgers with Tzatziki
Source: Supposed to be from WW
Healthy Units: 4
Core: +FP (if applicable) - I used fat-free yogurt to make it core
Servings: 2
Posted by: Dibranchia (JJ)
Date: 6/12/05
Notes: We found that we liked them a lot better if I buzzed (chopped in a mini-blender) the
squash and the rest of the turkey burger ingredients. We've already had this twice, and I
hardly ever make the same thing twice in a month, much less a year.
Ingredients
1/2 pound lean ground turkey breast
1 small zucchini, coarsely shredded
1 Tbsp finely grated onion
1 tbsp finely chopped cilantro
1/2 small jalapeno pepper, seeded and minced
1 teaspoon olive oil or vegetable oil
1/2 cup plain low fat yogurt
1/3 cup finely diced or sliced seeded peeled cucumber
1 small garlic clove, minced
1/2 tsp grated lime zest
1.5 tsp fresh lime juice
Directions
1. To make the burgers, combine the turkey, zucchini, onion, cilantro, and jalapeno pepper
in a bowl until well mixed. Shape into four patties.
2. Heat 1/2 tsp of the oil in a large nonstick skillet over medium-high heat. Add the burgers
and cook until golden and cooked through, about 12 minutes, turning the burgers halfway
through and adding the remaining 1/2 tsp oil to the pan after turning them.
3. Meanwhile, to make the tzaziki sauce, stir together the yogurt, cucumber, garlic, lime
zest, and juice in a small bowl. Serve with the burgers.
Serving suggestions: You might like to serve the burgers with toasted pita bread (1 pita per
serving will up the POINTS value by 2) and cherry tomatoes.
Other info:
Per serving (2 burgers and generous 1/3 cup sauce): 199 Calories; 4g Fat; 1g Sat Fat; 0g
Trans Fat; 79 mg Cholesterol; 96 mg Sodium; 8g Carbs; 1g Fiber; 31g Protein; 142 mg
Calcium
Page 203
Mediterranean Orzo Salad with Feta Vinaigrette
Healthy Units: 7 (3.5 for 1/2 serving)
Yield: 4 servings (serving size: 1 1/4 cups salad and about 1 tablespoon cheese)
June 13, 2005
Total time: 45 minutes. This salad is chock-full of zesty ingredients. If pitted kalamata
olives are not available, press each olive with the flat side of a wide chef's knife to
loosen the pits for easy removal.
1 cup uncooked orzo (rice-shaped pasta; about 8 ounces)

2 cups bagged prewashed baby spinach, chopped
1/2 cup chopped drained oil-packed sun-dried tomato halves
3 tablespoons chopped red onion
3 tablespoons chopped pitted kalamata olives
1/4 teaspoon salt
1 (6-ounce) jar marinated artichoke hearts, undrained
3/4 cup (3 ounces) feta cheese, crumbled and divided
Cook the orzo according to package directions, omitting salt and fat. Drain; rinse with
cold water. Combine orzo, spinach, and next 5 ingredients (through salt) in a large bowl.
Drain artichokes, reserving marinade. Coarsely chop artichokes, and add artichokes,
reserved marinade, and 1/2 cup feta cheese to orzo mixture, tossing gently to coat.
Sprinkle each serving with remaining feta cheese.
CALORIES 338(29% from fat); FAT 11g (sat 3.8g,mono 2.7g,poly 0.5g); PROTEIN
3mg; CARBOHYDRATE 52g
Page 204
Chicken Cordon Bleu (Kristin’s Version)
Source: Adapted from Kim's and Betty's recipes
Recipe By: Kzbaskets (Kristin)
HU: 8.5
Serving Size: 4
Date Posted: June 13, 2005
Chicken:
1 pound chicken breast, no skin, no bone, R-T-C -- 4 (4oz) pieces
3 oz ham slice, fat free -- four 3/4 oz slices
3 oz Swiss cheese, lowfat -- four 3/4 oz slices
1/4 cup flour, all-purpose
1/4 cup Egg Beaters® 99% egg substitute
2 TBS water
1/2 cup Panko
4 serving cooking spray -- enough to coat chicken
Sauce:
1 TB Light butter
1 TB flour, all-purpose
1/4 cup onion -- finely diced
1/2 cup low fat, low sodium chicken broth
2 tsp chicken bouillon granules
1/4 cup light sour cream
Preheat oven to 400°F. Coat a baking sheet with olive oil cooking spray.
Place chicken breasts between two pieces of plastic wrap and pound to 1/4-inch
thickness; remove plastic wrap. Arrange 1 slice of ham and 1 slice of cheese on each
chicken breast. Starting from shorter end of chicken, roll up breast into a tight pinwheel.
Tuck in ends. Secure with toothpicks.
Place flour, egg wash (egg substitute and water) and Panko in 3 separate shallow
bowls. Add chicken to flour; turn to coat. Transfer chicken to egg wash; turn to coat.
Place chicken in Panko; turn to coat.
Transfer chicken to prepared baking sheet and coat with cooking spray. Bake until
chicken is golden brown and cooked through, about 40 minutes. Remove toothpicks,
slice each breast on the diagonal, and serve with sauce. I also sprinkle some chopped
parsley on top.
While chicken in baking, melt the butter in a saucepan and sauté the onions until
softened. Add the flour and stir for 3 minutes. Add the chicken stock and bouillon
granules and bring to a boil to thicken. Add the sour cream and whisk together. Turn it to
Page 205
low and keep warm until chicken is ready.
Source: "Adapted from Comp recipe page 314 posted by Kwe730 (Kim) and adapted
sauce recipe from Betty"
Exchanges: 2 1/2 Grain(Starch); 5 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other
Carbohydrates.
Additional Notes: I made that chicken recipe for the wedding reception and it was a hit.
I took Kim's recipe for the chicken cordon blue and swapped the Panko for the
breadcrumbs and did a traditional flour/egg mixture instead of the mustard. Then I
adapted a recipe Betty gave me for the sauce and everyone really liked it.
Emily and I decided to round up to the 8.5 points since it was on the line, but if you
didn't need all of the flour or panko for the chicken, I bet you could round it down to 8
points.
I made the chicken earlier in the day to almost done, let it cool, then sliced it and put it
back in a cooking tray in the fridge. When it came closer to serve it, I reheated it in the
oven and made the sauce to pour on top when served. Made a nice presentation and
the sauce was wonderful. As long as you make sure it is completely cooled before
sealing it so the panko doesn't lose it's crispiness, I am sure you could make it ahead
again like I did.
Page 206
Sweet and Sour Beans
Source: Everyday Food May 2005

HUs: 1
Serves: 4
June 14,2005
Notes: This dish is good hot, room temp or cold. According to the recipe, the 1 cup of
vinegar should reduce to 2T in 5 to 10 minutes, that doesn't sound right, and mine
reduced to about half in 15- 20 minutes- I used all of it and it seemed the right amount
for a 1 lb of beans.
1 cup red wine vinegar

2 T sugar
1 lb green beans trimmed
coarse salt and pepper
Bring vinegar and sugar to boil in a small saucpan, reduce heat and simmer, stirring
occasionally until liquid has reduced to 2T, 5 to 10 minutes. Add butter and swirl until
melted.
Cook beans in a pot of boiling salted water until tender, about 6 minutes. Drain well,
shaking off any excess water. Toss with the vinegar mixture; season with salt and
pepper. Serve immediately, or at room temp or chilled.
Per serving: 86 calories; 3 grams fat; 3.9 grams fiber
Page 207
Chilled Herbed Carrots
Source: Cooking Light 2005 Annual

HUs: 1
Serves: 4
June 14, 2005
Notes: This will be a summer staple for me; its easy, make ahead, tasty, and keeps well
in the fridge for several days.
Don't over cook the carrots, you want them crisp-tender.
3 cups peeled carrots, cut in 1 1/2" slices
3T white wine vinegar
1 T EVOO
1 clove minced garlic
1 tsp oregano
1 tsp salt
1/2 tsp pepper
Cook carrots in boiling water until crisp tender, about 5 minutes. Drain, rinse with cold
water, and drain again.
Combine the vinegar and oil, pour over the carrots and garlic, season with salt and
pepper. Chill several hours before serving.
Page 208
Tex Mex stuffed Peppers
Source: Silver Palate Good Times Cookbook
Healthy units: 5 for one stuffed pepper, it is right on the line
Serving Size: 5
Posted by: Zephyr1
Posted: June 15, 2005
Comments: A very different take on stuffed peppers with another veggie side dish these
are great as a main meal. Do not try to omit the heavy cream it is a scant amount and
provides a creaminess that is not to be missed. If you like stuffed peppers do try this
one I will make again for sure.
Ingredients:
6 peppers -- mixed colors
4 ounces chicken breast -- cooked
3 scallions
2 jalapeno pepper, canned -- diced
2 garlic cloves
6 ounces fat free cream cheese
1/4 cup Egg Beaters® 99% egg substitute (*once again not sure about the amount of
this one)
1 tablespoon heavy cream
1 cup Monterey jack cheese
1 tablespoon cumin
chicken stock fat free
1. Cut tops off peppers and dice just one pepper and it's top into small pieces. Pop the
other peppers and tops into boiling water for 3 minutes and then drain.
2. Mix all remaining ingredients except for chicken stock. 3. Place the peppers in a
casserole dish close together and fill with the filling. Pop the pepper top back on the
peppers. Pour enough chicken stock around the casserole to keep them from sticking.
Bake at 350 for one hour.
Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Non-Fat Milk; 1 Fat.
Page 209
Key Lime-Coconut Mini-Cheesecakes
From Southern Living, June 2005
HU: 3
Servings: 14*
Posted by: CJMARTIN717 (Cindy)
6/19/05
Prep: 20 min., Bake: 12 min., Cool: 15 min., Chill: 2 hrs.

14 vanilla wafers*
1 (8-ounce) package fat-free cream cheese, softened
1 (8-ounce) package 1/3-less-fat cream cheese, softened
3/4 cup sugar
1/2 cup egg substitute
3 tablespoons Key lime juice
1/4 teaspoon coconut extract
1/2 cup fat-free sour cream*
1 tablespoon sugar
7 teaspoons sweetened flaked coconut, toasted
2 teaspoons grated lime rind
Place 14 paper baking cups in muffin pans, and coat lightly with cooking spray. Place 1
vanilla wafer in each baking cup.
Beat together fat-free and 1/3-less-fat cream cheeses and 3/4 cup sugar at medium
speed with an electric mixer until smooth. Add egg substitute and next 3 ingredients,
beating until smooth. Spoon mixture evenly into baking cups.
Bake at 350° for 10 to 12 minutes or until set. Remove pan from oven. Stir together sour
cream and 1 tablespoon sugar. Spread 1 teaspoon sour cream mixture over top of each
cheesecake. (Sour cream mixture will not completely cover each top.) Cool on a wire
rack 15 minutes. Cover and chill 2 hours. Sprinkle tops evenly with toasted coconut and
lime rind.
*Cindy's Notes: I got 18 servings which drops the HUs to 2.5 each. I used GS
Shortbread cookies in place of the vanilla wafers and I used plain nonfat yogurt,
drained, in place of the sour cream. (I forgot to buy the sour cream.)

5.7g; CHOLESTEROL 11.6mg; CALCIUM 692mg; SODIUM 174mg; FIBER 0.2g; IRON
Page 210
Chocolate Lava Cakes with Pistachio Cream
Cooking Light, OCTOBER 2002
HU -5 /Not core ;->
Servings - 12
Posted by: Shari (walkmuch)
6/20/05
These flourless chocolate cakes are as rich as a restaurant dessert, but they're made with a fraction of
the fat and no dairy butter. When these cakes bake, the gooey filling causes the center to sink in.
My Notes: These are fantastic. I thought the sauce was too sweet but DH and MIL loved it as is. I also
doubled the cakes and used 6- 4oz or 6oz ramekins (about the size of jumbo muffin cups) so I increased
the baking time to 15 minutes. 16 or 17 might be slightly better. Definitely worth it! I also used fat free half-
and-half instead of 2% milk and may try whipping it next time.
1 cup shelled dry-roasted pistachios

1 3/4 cups sugar, divided
2 large eggs
5 large egg whites
2 ounces bittersweet chocolate, coarsely chopped
1/2 teaspoon baking powder
Cooking spray
1 cup 2% reduced-fat milk
Dash of salt
Powdered sugar (optional)
Place pistachios in a food processor; process until a crumbly paste forms (about 3 1/2 minutes), scraping
sides of bowl once.
Place 1/4 cup pistachio butter, 1 1/4 cups sugar, cocoa, eggs, and egg whites in top of a double boiler; stir
well with a whisk. Add chocolate; cook over simmering water until chocolate melts and sugar dissolves
(about 3 minutes). Remove from heat; add baking powder and vanilla. Stir with a whisk until smooth.
Spoon batter into 12 muffin cups coated with cooking spray. Chill 2 hours.
Place remaining 1/4 cup pistachio butter and 1/2 cup sugar in food processor; pulse 4 times or until
combined. Add milk and salt; process until smooth. Strain mixture through a sieve into a small saucepan;
discard solids. Bring to a boil. Reduce heat; simmer 4 minutes or until thick. Remove from heat; pour into
a bowl. Cover and chill.
Bake cakes at 450° for 9 minutes or until almost set (centers will not be firm). Let cool in pan 5 minutes.
Invert each cake onto a dessert plate; drizzle with sauce. Garnish with powdered sugar, if desired.
Yield: 12 servings (serving size: 1 cake and 2 teaspoons sauce)

CALORIES 232(30% from fat); FAT 7.7g (sat 2.2g,mono 3.1g,poly 1.5g); PROTEIN 6.1g; CHOLESTEROL 37mg; CALCIUM 51mg;
SODIUM 73mg; FIBER 2g; IRON 0.9mg; CARBOHYDRATE 37.2g
Page 211
BLT DIP
Source: Allrecipes.com
Date: June 20, 2005
HU: 5
Posted by: CAROTS/Donna
Servings: 16
*Notes- this is delish, but be careful, pretty high for HU's. I'm sure that you can sub
FF/or Low Fat sour cream/Mayo, or even use Turkey bacon, but I'm not sure what the
results would be. I usually make this dip ahead of time so that the flavors mix together
nicely. I also add the tomatoes immediately. Sooo good:)
1 pound bacon
1 cup mayonnaise
1 cup sour cream
1 tomato - peeled, seeded and diced
--------------------------------------------------------------------------------
DIRECTIONS:
Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown.
Drain on paper towels.
In a medium bowl, combine mayonnaise and sour cream. Crumble bacon into the sour
cream and mayonnaise mixture. Mix in tomatoes just before serving.
Page 212
Pine Nut Rice Pilaf
Source: www.foodfit.com via Christophersmom on RRB
HU: 4
Servings: 6 (2/3 cup)
6/21/05
1 teaspoon butter, unsalted

1/2 cup finely chopped onions
1 pinch paprika (optional)
1 cup converted rice
1 1/2 cups beef stock or water
salt to taste
6 tablespoons pine nuts, toasted
1. Preheat the oven to 350°F.

2. In a small ovenproof pot, melt the butter over medium-low heat. Add the onion and paprika,
and cook for 3 to 4 minutes, until the onions become translucent but not brown.
3. Add the rice and stir to coat evenly with butter. Cook for 3 to 4 minutes.
4. Add the stock and bring to a boil over high heat.
5. As soon as the stock comes to a boil, cover the pot and place in the oven for 18 minutes.
6. Add the salt and pepper, fluff with a fork and top with toasted pine nuts.
Per Serving
Calories 179, Carbohydrate 27 g, Fat 6 g, Fiber 1 g, Protein 5 g,
Saturated Fat 1 g, Sodium 80 mg
Page 213
Outrageous Chocolate Chip Cookies
Source: My mom found this one; I think from the Danbury CT Gardener's Club Cookbook
HU: 3
Servings: 24 (2 dozen)
Posted by: HSILSTONE001(Heather)
June 21, 2005
Comments: I know the cookies aren't exactly low pt but they really are OUTRAGEOUS! If you
have a family gathering (without the future MIL of mine!) they will go in 2 seconds, just long
enough for you to have one and stop there. I hope you try this one and love it as much as I do.
Ingredients:
1/2 c. granulated sugar
1/3 cup packed light brown sugar
1/2 cup butter
1/2 tsp imitation vanilla extract, no alcohol
1 egg
1 cup all-purpose flour
1/2 cup quick cooking rolled oats
1 tsp baking soda
1/4 tsp table salt
6 oz semi-sweet chocolate chips
Heat oven to 350 degrees Fahrenheit. Beat sugars, butter peanut butter, vanilla and egg in
medium bowl with wooden spoon until creamy and well blended. Mix in flour, oats, baking soda
& salt. Stir in chocolate chips. Drop by rounded tablespoons about 2 inches apart onto un-
greased cookie sheet. Bake 10-12 minutes or until golden brown. Cool 3-4 minutes before
removing from sheet.
Page 214
Vietnamese Flank Steak
Source http://www.weightwatchers.com
HU: 7 *(See note below NI)
Serves: 4 (serving size: 3 oz meat & 1/2 cup of rice)
Posted by: CrissyBear
June 22, 2005
2 Tbsp low-sodium soy sauce

2 1/2 Tbsp fresh lime juice
4 tsp sugar
1/2 tsp red pepper flakes, crushed
1 pound raw lean flank steak
1 Tbsp scallion, minced
2 cups cooked white rice
In a cup, stir together soy sauce, lime juice, sugar and red pepper flakes.
Score one side of flank steak using a sharp knife. Place steak in a shallow bowl and rub on half
of the soy sauce mixture; cover steak and marinate in refrigerator for 4 to 8 hours, turning over
once. Refrigerate remaining soy mixture separately.
Preheat broiler. Arrange steak on broiler pan and place in preheated broiler 3 inches from heat.
Broil 3 to 4 minutes per side for medium doneness or 5 minutes per side for medium to well
done. (Note: You can also pan-grill or use an outdoor grill to cook the flank steak.)
Remove from broiler and cut steak across grain into thin strips. Stir scallions into separated soy
mixture, warm and drizzle over meat.
Protein; 32g Carbohydrate; 1g Dietary Fiber; 58mg Cholesterol; 381mg Sodium. Exchanges: 1
1/2 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
Note: the NI is from MC and comes to 8 points. The recipe is from WW and they quote 7 points
but WW doesn't give NI. I go w/ WW points above.
Additional NI posted by : Sally on the same recipe “This is a joint effort between Emily, Waney and Crissy. Thanks to
all. HU: 7 Serves: 4 (serving size: 3 oz meat & 1/2 cup of rice) Per Serving (excluding unknown items): 294 Calories;
9g Fat (28.6% calories from fat); 19g Protein; 32g Carbohydrate; 1g Dietary Fiber; 43mg Cholesterol; 361mg Sodium.
Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
Page 215
Pesto Tortellini and Zucchini Salad
Yield: 6 servings (serving size: about 2 cups pasta mixture and 1 teaspoon cheese)
Healthy Units: 7
June 22, 2005
Comments: This was a nice, light supper for a hot night. I chopped up 3 cloves of garlic and
added the tomatoes to the pan with the zucchini for the last 3 minutes or so to warm them up
(they weren't as ripe as I would have liked). I used Romano cheese rather than Parmesan and I
added a bit more salt and pepper. Filling portion size.
Serve this fragrant, colorful salad with warm whole-wheat rolls and precut fresh cantaloupe or
honeydew melon. Look for fresh Tortellini in the refrigerated section of your supermarket. You
can substitute yellow squash for zucchini.
2 (9-ounce) packages fresh three-cheese Tortellini

Cooking spray
2 teaspoons bottled minced garlic
4 cups zucchini, halved and thinly sliced (about 2 zucchini)
2 cups chopped plum tomato (about 4 tomatoes)
3 tablespoons prepared Pesto
1/2 teaspoon salt
2 tablespoons shredded Parmesan cheese
Cook pasta according to package directions, omitting salt and fat; drain. Reserve 1/4 cup
cooking liquid.
While pasta cooks, heat a large nonstick skillet over medium-high heat. Coat pan with cooking
spray. Add the garlic and zucchini, and sauté 5 minutes or until zucchini is tender. Combine
pasta, zucchini mixture, and tomato in a large bowl, tossing gently to coat.
Combine reserved 1/4 cup cooking liquid, Pesto, salt, and pepper in a small bowl. Drizzle over
pasta, tossing gently to coat. Sprinkle with cheese.
CARBOHYDRATE 45.9g
Page 216
Orange-cilantro Black Bean Salad
Source: WW weekly email newsletter 06-20-05
HU 1| CORE
Servings | 4
Level of Difficulty | Easy
Posted by: Donna(MoOzark)
June 24, 2005
side dishes | If you're short on time, substitute 1 1/2 cups canned drained mandarin oranges for
the fresh orange segments in this flavorful side dish, but make sure they're packed in their own
juices.
Comments: This salad is best tasting chilled. While it is called a salad, it would make a nice
salsa for grilled pork or chicken. The sautéed onions were a nice flavor. They maintained a bit
of crunch. If you want a sweeter flavor, caramelize the onions.
Ingredients
1/2 tsp olive oil
1/2 medium red onion(s), cut into thin wedges
2 medium garlic clove(s), finely chopped
1/4 tsp ground cumin
1 cup cooked black beans, rinsed and drained if canned
2 Tbsp cilantro, chopped
2 tsp red wine vinegar
2 medium orange(s), seedless, peeled and segments chopped in half
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Instructions
1. In a large skillet, warm oil over medium-high heat. Add onion and sauté 2 minutes. Add garlic
and cumin and cook 1 minute more.
2. Stir in black beans and cook just until heated through. Transfer bean mixture to a medium-
size bowl and stir in cilantro, vinegar and oranges. Season to taste and serve. Yields about 3/4
cup per serving.
Page 217
Shrimp-Pineapple-Snow Pea Stir Fry with Dark Rum Hot Sauce
Source: Cindy's Kitchen
Servings 4
HUs: 5.6 per serving
June 24, 2005
5 ounces fresh snow peas -- trimmed

1/4 cup red bell pepper -- diced
1 tablespoon extra virgin olive oil
1/2 cup red onion -- diced
1/2 cup shredded carrots
2/3 cup mango -- diced
1 cup fresh pineapple chunks
13 ounces cooked shrimp
3 tablespoons pineapple juice
2 tablespoons light soy sauce
2 tablespoons Dark Rum Coconut Pineapple Hot Sauce
1 package Success Boil in Bag Brown Rice
1 1/2 tablespoons fresh lime juice
Steam snow peas and red bell pepper for approx. 4 mins while boiling water to cook rice.
Cook rice according to package directions. Set aside until ready to use.
Heat olive oil over medium-high heat and sauté red onion 1-2 mins. Add shredded carrot, sauté
another 1-2 mins. Add snow peas and red bell pepper, sauté 1 min. Stir in shrimp, mango and
pineapple.
Whisk together pineapple juice, soy sauce and hot sauce. Pour in skillet and toss to coat all
ingredients. Let simmer 1-2 mins. Stir in cooked rice. Reduce heat, cover, and simmer 2-3 mins
just until all ingredients are heated through.
Squeeze lime juice into pan, stir, and serve.
Dark Rum Coconut Pineapple Hot Sauce is a product of Costa Rica for Figueroa Brothers, Inc.,
Kenner, Louisiana, 70062, 1-800-886-6354 or www.spice-exchange.com
Page 218
Sautéed Scallops with Parsley and Garlic
Source - Jim Peterson - Cooking Light, JULY 2005
HU - 6
Servings - 4
Posted by - Shari (walkmuch)
6/25/05
The secret to perfectly browned scallops is patience. Peterson recommends cooking in two
batches. Heat the oil until it ripples in the pan. Add scallops, a few at a time, and wait for them to
sizzle before adding more. If you add too many at once, the pan will lose heat and its ability to
brown them all.
My notes: I used a small amount of dry white wine to deglaze my pan. About 2T. And I only used
1T of butter. I had 1lb of scallops but there was enough sauce to coat a few more pieces. I also
used less olive oil in my sauté pan. Mine's not non-stick so I had to be careful to get them
unstuck with a spatula before turning. The HUs are as the recipe is written. Cutting back on
some butter and oil will reduce ~1pt per serving.
16 large sea scallops (about 1 1/2 pounds)

1/4 teaspoon salt
1 1/2 tablespoons olive oil
Sprinkle scallops with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat.
Add 8 scallops; sauté 2 1/2 minutes on each side or until browned. Set aside, and keep warm.
Repeat procedure with remaining 8 scallops. Wipe pan clean with a paper towel.
Add butter to pan; reduce heat, and cook until butter melts. Stir in parsley and garlic, and cook
15 seconds. Return scallops to pan; toss to coat.
Yield: 4 servings (serving size: 4 scallops)

CARBOHYDRATE 4.3g
Page 219
Beer Can Chicken
Source: Weber's Big Book of Grilling, year 2000 printing
HU's: Varies depending on what part is eaten
Serves: 4-6
Posted by: Jill(JillW)
Date: June 26, 2005
Weber's notes: Here's a technique that delivers great-tasting chicken and makes a lively
conversation starter as well. We've used one of our special rubs, but you can sub in 2 to 3
tablespoons of your favorite one. Bottoms up!
Cook's notes: A recipe we have been using for the past five years, the chicken made this way is
so moist and flavorful! Leftovers are great to have a second meal of chicken, narrow slices of
chicken for a Julienne Salad (instead of ham), or sandwiches.
For the rub:
1 teaspoon dry mustard
1 teaspoon granulated onion
1 teaspoon paprika
1 teaspoon kosher salt
1/2 teaspoon granulated garlic
1/2 teaspoon ground coriander
1 whole chicken, 4 to 5 pounds

2 teaspoons vegetable oil
1 can (16 ounces) beer (tall boy)
-To make the rub: In a small bowl combine the rub ingredients.
-Remove and discard the neck, giblets, and any excess fat from the chicken. Rinse the chicken,
inside and out, under cold water and pat dry with paper towels.
- Lightly spray or brush all over with the vegetable oil and season, inside and out, with the rub.
-Open the beer can and pour off half of the beer. Set the half-full can on a flat surface and slide
the chicken over the top so the can fits inside the cavity. Transfer the bird to the grill, keeping
the can upright. Carefully balance the bird on its two legs and the can.
-Grill over Indirect Medium heat until the juices run clear and the internal temperature reaches
170°F in the breast and 180°F in the thickest part of the thigh, 1-1/4 to 1-1/2 hours.
-Wearing barbecue mitts carefully remove the chicken and the can from the grill, being careful
not to spill the beer - it will be hot. Let the chicken rest for about 10 minutes before lifting it from
the can. Discard the beer. Cut the chicken into serving pieces. Serve warm.
Page 220
Orzo, Corn, and Roasted Bell Pepper Salad
Healthy Units: 4
June 27, 2005
Comments: Was a light salad that paired well with grilled steak. I used Trader Joe's Roasted
Corn rather than grilling it myself.
Grilling the vegetables lends this pasta salad a pleasant, smoky flavor. You can prepare and
chill it up to a day ahead. To save time, drain and chop a seven-ounce jar of roasted red bell
peppers. Slide a skewer or toothpick through the red onion to hold them together as they cook.
If you're sensitive to spicy food, seed the jalapeño.
2 red bell peppers

1 cup uncooked orzo (rice-shaped pasta)
3 tablespoons extravirgin olive oil, divided
3 ears shucked corn
1 medium red onion, peeled and cut into 1/2-inch-thick slices
Cooking spray
1/4 cup thinly sliced green onions
1 teaspoon salt
1 jalapeño pepper, minced
-Preheat broiler.
-Cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper
halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or
until blackened. Place in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and
chop.
-Prepare grill to medium-high heat.
-Cook orzo according to package directions, omitting salt and fat. Drain. Place orzo in a
large bowl; drizzle with 1 tablespoon oil. Cool slightly.
-Place corn and red onion on grill rack coated with cooking spray; grill 5 minutes or until
lightly browned, turning occasionally. Cut kernels from ears of corn; chop red onion. Add
bell pepper, corn, red onion, 2 tablespoons oil, green onions, and remaining ingredients
to orzo. Toss gently to combine.
CALORIES 180(30% from fat); FAT 5.9g (sat 0.9g,mono 3.9g,poly 0.7g); PROTEIN 5g;
CARBOHYDRATE 28.6g
Page 221
Planked Salmon with Sherry-Honey Glaze
Source: This glaze recipe comes from Paul Healy, executive chef at The Grill and Tap Room at
Shadow lake in Penfield, NY
HU's: 6.0 per 5.333 oz. serving
Servings: 6
Date: 6.26/05
Cook's Note: This is a wonderful company recipe! The cedar plank gives it a great flavor.
Instead of salmon, you can use other rich, oily fish fillets, including bluefish, catfish,
trout, halibut, sole or flounder. This method also works well with whole fish.
Ingredients:
2 tablespoons soy sauce
2 tablespoons sherry wine
1 tablespoon honey
1/4 tsp. minced ginger
1/4 tsp. minced garlic
1 side of salmon (2 pounds)
1 oak or cedar plank (found at specialized kitchen store, some grocery stores like Wegman's,
lumberyards or Home Improvement Centers. In our area, these siding planks are not treated.
Just check to make sure they are not treated in your area).
Soak plank in water to cover. A rimmed baking sheet or large roasting pan works well for this
with a (full) wine bottle as a weight to hold it down for a minimum of two hours. Then drain to
remove excess water.
Instructions:
In a small saucepan, mix soy sauce, sherry, honey, ginger and garlic well. Bring to boil, then
cool.
Preheat grill on high. Put salmon skin side down on plank and top with salt and pepper and a
tablespoon of glaze.
Put plank on grill, cover, and cook for 7 to 8 minutes.
Turn heat down to medium and continue cooking for 12 to 15 minutes, or until an instant-read
thermometer measures 135 degrees.
Top with additional glaze before serving.
If you use farmed Atlantic Salmon (of which most salmon is) for this recipe it comes to this:
236 Calories; 10g Fat (38.7% calories from fat); 30g Protein; 4g Carbohydrate; trace Dietary
Fiber; 83mg Cholesterol; 410mg Sodium. Exchanges: 4 1/2 Lean Meat; 0 Vegetable; 1/2 Fat; 0
Other Carbohydrates.
Page 222
Basic Grilled Flank Steak
Cooking Light – July, 2005
Healthy Units: 4
Serves: 8
Posted by: Jseeger (Jan)
6/27/05
An easy marinade gives this steak a robust flavor--yet the seasonings are subtle enough that
leftovers work in a variety of applications. Embellish with a cilantro sprig garnish.
This recipe goes with Southwestern Steak, Corn, and Black Bean Wraps, Steak, Sun-Dried
Tomato, and Mozzarella Couscous Salad, Mixed Bean Salad with Flank Steak, Soba-Edamame
Salad with Flank Steak, Beef, Orange, and Gorgonzola Sandwiches, Steak Salad Wraps with
Horseradish Sauce, Lentil and Orzo Salad with Flank Steak and Feta, Peppery Beef and Two-
Potato Salad
1 (2-pound) flank steak, trimmed

2 teaspoons Worcestershire sauce
1/2 teaspoon sea salt
Cooking spray
Place steak in an 11 x 7-inch baking dish. Sprinkle each side evenly with half of Worcestershire
sauce, salt, and pepper; rub mixture into steak. Cover and refrigerate at least 20 minutes.
Prepare grill.
Place steak on grill rack coated with cooking spray; grill 8 minutes on each side or until desired
degree of doneness. Place on a cutting board; cover loosely with foil. Let stand 10 minutes. Cut
steak diagonally across grain into thin slices.
Yield: 8 servings (serving size: 3 ounces)

CARBOHYDRATE 0.4g
Page 223
Steak Salad Wraps with Horseradish Sauce
Cooking Light – July, 2005
Healthy Units: 8
Serves: 4
6/27/05
CL Comments: Look for the flatbreads near the deli counter in your supermarket; they're larger
than pitas and thicker than tortillas, so they hold up well in this saucy wrap.
Jan’s comments: Reducing size and putting less than called for ingredients on a low-fat whole
wheat tortilla would bring this down in points substantially. One Flatout is 4 pts! Very tasty with
the horseradish.
1/2 cup plain low-fat yogurt

1 tablespoon prepared horseradish
3 cups thinly sliced Basic Grilled Flank Steak (about 12 ounces)
4 (2.8-ounce) whole wheat flatbreads (such as Flatout)
1 cup chopped romaine lettuce
1 cup halved cherry tomatoes
1 cup diced cucumber
Combine low-fat yogurt and horseradish, stirring with a whisk.

Arrange 3/4 cup Basic Grilled Flank Steak on each flatbread. Top each flatbread with 1/4 cup
lettuce, 1/4 cup tomatoes, and 1/4 cup cucumber. Spoon 2 tablespoons yogurt mixture over
each serving; roll up. Wrap in aluminum foil or wax paper; chill.
Yield: 4 servings (serving size: 1 wrap)
CARBOHYDRATE 41.9g
Cooking Light, JULY 2005
Page 224
Green Beans with Caramelized Shallots and Walnuts
Recipe by: Tyler Florence’s Real Kitchen
Servings: 4-6
HUs: 1.8 – 3.4 (depending on number of servings and amount of oil used)
Posted by: Kwe730 (Kim)
6/27/05
1 pound green beans -- trimmed

1 teaspoon extra virgin olive oil * (see note)
2 large shallots -- sliced
1/2 cup walnuts, coarsely chopped
1 dash sea salt
1 dash freshly ground black pepper
1 1/2 tablespoons lemon juice
2 tablespoons fresh flat-leaf parsley -- chopped
Bring a pot of water to boil, blanch the green beans for 3 minutes. Drain and set aside.
Put a skillet over medium heat and add oil. Sauté shallots for 3 minutes, stirring frequently, until
they begin to soften and get some color. Add the walnuts and cook for 3 more minutes, tossing
frequently.
Add the green beans, season with salt and pepper. Toss together and add lemon juice and
parsley.
*Note: Tyler doesn’t really say how much oil to use. He says, "pour in pan ‘til count of three".
Here are some options depending on your preference. Cindy’s suggestion: I would go with the
lower amount of oil and add some fat-free vegetable or chicken broth if additional liquid is
needed to caramelize the shallots.
6 servings using 1 tsp. olive oil: Per Serving: 94 Calories; 7g Fat (58.2% calories from fat); 4g
Protein; 7g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 44mg Sodium.
1.8 HUs per serving
4 servings using 1 tsp. oil: Per Serving: 142 Calories; 10g Fat (58.2% calories from fat); 6g
Protein; 11g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 67mg Sodium. 2.8 HUs per
serving.
6 servings using 1 Tbsp. Oil: Per Serving: 108 Calories; 8g Fat (63.0% calories from fat); 4g
serving
4 servings using 1 Tbsp. oil: Per Serving: 162 Calories; 12g Fat (63.0% calories from fat); 6g
serving
Page 225
Spinach and Parmesan Fallen Soufflé
Healthy Units: 2
Servings: 6
Posted by Emily (ejwyatt)
Date 06/27/2005
CL Notes: Check your local farmers' market for the freshest spinach. Squeezing the cooked
spinach removes excess moisture.
Cooking spray
10 ounce fresh spinach
1 cup 1% low-fat milk
1 tablespoon cornstarch
1/3 cup (about 1 1/2 ounces) grated fresh Parmigiano-Reggiano cheese
1/4 teaspoon salt
1/8 teaspoon grated whole nutmeg
3 large egg whites
1 large egg

Lightly coat an 11 x 7-inch baking dish with cooking spray, and dust with breadcrumbs. Set
aside.
Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add garlic; cook 20
seconds, stirring constantly. Add spinach; cook 3 minutes or until spinach wilts, stirring
occasionally. Remove from heat; cool slightly. Place spinach mixture on several layers of heavy-
duty paper towels, and squeeze until barely moist. Place spinach mixture in a blender. Add milk
and cornstarch; process until smooth. Add cheese, salt, pepper, and nutmeg; pulse until well
blended. Pour into a large bowl.
Place egg whites and egg in a large bowl; beat with a mixer at high speed 5 minutes or until
tripled in volume. Gently fold one-fourth of egg mixture into spinach mixture; gently fold in
remaining egg mixture (mixture will seem slightly thin). Spoon spinach-egg mixture into
prepared baking dish; smooth top with a spatula.
Bake at 375° for 35 minutes or until set in the center. Cool 5 minutes on a wire rack before
serving.
Yield: 6 servings
CARBOHYDRATE 7.3g
Page 226
Israeli Couscous Salad with Tomatoes, Garlic, and Basil
Source: original by MoOzark
HU: 2
Servings: 8
June 28, 2005
Comments: Israeli couscous is a larger size than Mediterranean style. I can find Israeli
couscous in the bulk food section of Central Market. Others have found it in boxes at other
specialty groceries. It is worth the search as the lager size allows the other ingredients to hold
their own and not be absorbed (as is the case with the smaller size couscous). This is my take
on a salad from Whole Foods. Theirs had olive oil, which I omitted. I like this best chilled but it
can be served warm or even heated. The flavors are stronger chilled, though. Omit the liquid
smoke if so desired.
1 cup Israeli couscous

1 can chicken broth, ff Kroger (14 oz)
2 ounces water
3 cloves garlic., minced
2 cups tomatoes, canned
1/4 teaspoon liquid smoke flavoring
1 tablespoon basil leaves, coarsely chopped
2 Tablespoons Asiago cheese
Directions:
-Place tomatoes, garlic, and liquid smoke in a oven-proof dish. Roast in a 400* oven for about
20 minutes to reduce the liquid.
-remove from oven and add basil. Allow to cool.
-Cook couscous in chicken broth and water until tender. About 20 minutes.
-Cool couscous
-In a large mixing bowl combine couscous and tomato mixture. Toss to coat. Pour into serving
dish, top with cheese. Chill before serving.
101 Calories; 1g Fat (6.4% calories from fat); 4g Protein; 20g Carbohydrate; 2g Dietary Fiber;
2mg Cholesterol; 114mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0
Fat; 0 Other Carbohydrates.
Page 227
Sweet Orange Salmon
HU: 7
Servings: 4
June 29, 2005
My comments: This was extremely easy, and very tasty. It will be my go-to recipe for salmon
from now on. The rub gives a sweet-slightly spicy glaze to the salmon.
CL comments: Eight ingredients combine in a spice rub that would also be good on pork
tenderloin medallions. Serve with orange wedges.

1/2 teaspoon grated orange rind
1/4 teaspoon salt
4 (6-ounce) salmon fillets
Cooking spray
Preheat broiler (I used the grill). Combine first 8 ingredients in a small bowl. Rub spice mixture
over both sides of salmon fillets. Place salmon on a broiler pan coated with cooking spray. Broil
for 8 minutes or until salmon flakes easily when tested with a fork.
NUTRITION PER SERVING: CALORIES 303(39% from fat); FAT 13.3g (sat 3.1g,mono
5.7g,poly 3.2g); PROTEIN 36.2g; CHOLESTEROL 87mg; CALCIUM 33mg; SODIUM 235mg;
FIBER 0.5g; IRON 1mg; CARBOHYDRATE 7.5g
Page 228
Inside-Out Cheeseburgers
Healthy Units: 6.5
Servings: 4
Posted by: Emily (ejwyatt)
Date: 06/28/2005
EW Notes: Why put the cheese on top of the burger when half of it just melts off? Instead, form
the burger around the cheese so you can char the meat and safeguard the more delicate
flavors. Use any mixture of hard or semihard cheeses. We often pair one mild cheese, such as
Gruyère, with a stronger one, such as Cheddar.
1/4 cup shredded Cheddar cheese (1 ounce)

1/4 cup shredded Gruyère cheese (1 ounce)
1 pound 90%-lean ground beef
1 tablespoon Worcestershire sauce
1 1/2 teaspoons paprika
1/4 teaspoon freshly ground pepper
1. Preheat a grill to medium-high or preheat the broiler.

2. Combine Cheddar and Gruyère in a small bowl.
3. Gently mix beef, Worcestershire, paprika and pepper in a large bowl, preferably with your
hands, without overworking. Shape into 8 thin, 4-inch-wide patties. Mound 2 tablespoons of the
cheese mixture on each of 4 patties, leaving a 1/2-inch border. Cover each with one of the
remaining patties. Crimp and seal the edges closed.
4. To grill: Lightly oil the grill rack (see Tip, below). Grill the stuffed patties over medium-high
heat, about 4 minutes per side for medium-well. (Be sure not to press the burgers as they cook
or they'll split open and the cheese will ooze out.) To broil: Cover a broiler pan with foil and coat
with cooking spray. Broil the stuffed patties in the upper third of the oven, about 4 minutes per
side for medium-well. In either case, let the burgers stand for 5 minutes at room temperature
before serving.
Per serving: 250 calories; 16 g fat (7 g sat, 6 g mono); 74 mg cholesterol; 1 g carbohydrate; 24

g protein; 0 g fiber; 164 mg sodium.
Nutrition bonus: Zinc (37% daily value), Calcium (15% dv), Iron (15% dv).
Grill tip: To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do
not use cooking spray on a hot grill.)
Page 229
Shrimp with Black Beans
Source: Weight Watcher “Dining for Two”
Recipe By: Fancy.Nancy
Serving Size: 2
HU: 7 I Quick & Easy
Date Posted: June 29, 2005
Comments: Delicious with a side of rice, or in a warm tortilla (or both!). The sweet orange
marmalade sauce cuts the spiciness of the jalapeno pepper.

1/2 large onion -- chopped
1/2 small jalapeno pepper -- minced
1/2 pound jumbo shrimp -- peeled and deveined
15 ounces canned black beans -- rinsed & drained
3 tablespoons low sodium chicken broth -- or water
2 tablespoons orange marmalade
1 lime -- juiced
1 tablespoon cilantro -- finely chopped
Heat the oil in a large nonstick skillet over medium-high heat. Add the
onion and jalapeno pepper and cook until the onion is translucent, 3-5
minutes. Add the shrimp and cook until golden and just opaque in the center,
about 3 minutes, turning once halfway through.
Add the beans, broth, marmalade, lime juice and cilantro to the skillet.
Bring to a boil. Reduce heat and simmer until just heated through, about 1
minute.
Per serving (1 ½ cups): 392 Calories, 4 g. Fat, 1 g. Sat Fat, 0 g Trans Fat, 161 mg Chol, 849 mg
Sod, 58 g Carb, 11 g Fib, 31 g Prot, 152 mg Calc.
Page 230
Southwestern Steak, Corn, and Black Bean Wraps
Yield: 6 servings (serving size: 1 wrap)
Healthy Units: 7
June 30, 2005
You can use fresh corn in place of frozen; if it's fresh enough, it does not need to be cooked. To
keep the wraps from getting soggy in the refrigerator, dole out the corn mixture with a slotted
spoon. Try this with flavored tortillas to suit your taste.
1 cup frozen whole-kernel corn, thawed

2 tablespoons minced red onion
1/8 teaspoon salt
1 (15-ounce) can black beans, rinsed and drained
2 1/4 cups chopped Basic Grilled Flank Steak (about 9 ounces)
6 (8-inch) fat-free flour tortillas
3/4 cup (3 ounces) shredded Monterey Jack cheese with jalapeño peppers
Combine first 9 ingredients, stirring well to coat.
Arrange about 1/3 cup Basic Grilled Flank Steak down center of each tortilla. Top each tortilla
with about 1/3 cup corn mixture and 2 tablespoons cheese; roll up. Wrap sandwiches in
aluminum foil or wax paper, and chill.
CARBOHYDRATE 39.8g
Page 231
Turkey Marsala
HU: 5 *(see notes below) I Quick & Easy
Date: June 30, 2005
Notes: HU's are for recipe below, but this could be lightened, I would only use 1 T of olive oil for
the turkey & use olive cooking spray for the veggies, would save 1 pt per serving. Also think this
would be excellent on veal or chicken tenders. Served w/Basmati rice & Brussels sprouts.
2 tablespoons olive oil, divided

Cooking spray
1 tablespoon chopped fresh basil
3 garlic cloves, crushed
1 (8-ounce) package pre-sliced mushrooms
1/2 cup dry Marsala wine
1/2 teaspoon salt
1/4 teaspoon garlic powder
4 (4-ounce) turkey cutlets
Basil sprigs (optional)
Heat 1 tablespoon oil in a large nonstick skillet coated with cooking spray over medium-high
heat. Add basil, garlic, and mushrooms; cook 5 minutes, stirring frequently.
Combine chicken broth and cornstarch in a small bowl. Add broth mixture and Marsala to
mushroom mixture. Bring to a boil; cook 1 minute, stirring constantly. Reduce heat to medium-
low; cook 5 minutes, stirring frequently.
While sauce cooks, combine salt, garlic powder, and pepper; sprinkle over turkey. Heat 1
tablespoon oil in a large nonstick skillet over medium-high heat. Add turkey; cook 2 minutes on
each side or until done. Serve with sauce. Garnish with basil sprigs, if desired.
Yield: 4 servings (serving size: 1 turkey cutlet and 1/2 cup sauce)

CARBOHYDRATE 5.8g
Page 232
Snow Pea-Pineapple Salad
Source: 500 Fat Free Recipes, Sarah Schlesinger, 1994
HUs: Approx. 1 per serving
Servings: 8
Posted by: CJMartin717(Cindy)
July 1, 2005
Comments: Substitute 3 cups shredded romaine lettuce for the watercress if you prefer.
Reviewer notes: I don't use the watercress or the romaine - I just serve it as a vegetable/fruit
side.
3 cups canned pineapple chunks in juice -- drained, reserving 1/4 cup juice.
2 cups snow pea pods, fresh -- trimmed
1 1/2 cups sliced carrots
2 cups diced red bell pepper
1/4 cup pineapple juice -- reserved
1 tablespoon light soy sauce
1/2 tsp. fresh ginger root -- minced
1 bunch watercress -- trimmed
Steam the snow peas and carrots until just crisp-tender.
Toss pineapple with snow peas, carrots, and red bell pepper.
Combine reserved pineapple juice with vinegar, soy sauce, and ginger.
Toss with pineapple and vegetables and watercress.
MC NI: Per Serving: 93 Calories; trace Fat (2.1% calories from fat); 2g Protein; 23g
Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 88mg Sodium. MC NI = 1.3 WW points per
serving
Cookbook NI: Per serving: 74 calories, .4 g fat, 2.9 g fiber (just under 1 point per serving)
Page 233
Macaroon-Filled Chocolate Cupcakes
Source: Deb posted as untried on the RRB w/ a note - possibly WW
HUs: 2.2-2.5
Servings: 18
Date: July 2, 2005
1 cup nonfat ricotta cheese

1/4 cup sugar
1 egg white
1/3 cup coconut flakes
1 cup sugar
1/3 cup unsweetened cocoa powder
1/2 tsp baking soda
2 egg whites -- lightly beaten
3/4 cup buttermilk
1/3 cup unsweetened applesauce
1 tsp vanilla
1/4 cup miniature chocolate chips -- optional
To make the filling: In a medium bowl, beat together the ricotta cheese, sugar and egg white
until smooth. Stir in the coconut; set aside. (Add optional chocolate chips if desired.)
To make the cupcakes: Preheat the oven to 350 F. Lightly spray 18 cupcake cups with nonstick
spray; set aside. In a large bowl, stir together the flour, sugar, cocoa and baking soda. In a small
bowl, combine the egg whites, buttermilk, applesauce and vanilla. Add the buttermilk mixture to
the flour mixture and mix until smooth.
Spoon half of the batter evenly into the prepared cupcake cups. Then spoon 1 tablespoon of the
filling on top and in the center of each. Spoon the remaining batter evenly on top of the coconut
filling in each cupcake.
Bake for 25 to 30 minutes or until a toothpick inserted in the center comes out clean. Cool for 5
minutes. Then remove cupcakes and cool on a wire rack.
Per Serving w/ choc chips: 126 Calories; 2g Fat (10.6% calories from fat); 4g Protein; 25g
Next time, I plan to add the optional 1/4 cup chocolate chips to the macaroon mixture to make
these an even 2.5 HUs per serving.
W/O Choc chips: 115 Calories, 1 g fat, 1 g fiber = 2.2 HUs per serving
Page 234
Spicy Shrimp in Coconut Sauce
Source: Cooking Light, JULY 2005
HUs: 6.6 -7
Servings: 4
7/2/05
CL suggests: Serve this dish with fresh mango and pineapple cubes. Add more or less crushed
red pepper to make it as spicy as you like.
Reviewer’s notes: I used Near East's Sesame Ginger Rice Pilaf mix rather than the jasmine
rice. This did not alter the HU value and enhanced the flavors. I expected the sauce to thicken
as it simmered; but it did not. The rice soaked up the sauce anyway. A reviewer on the CL site
did not care for this; but I liked it. Note to self - it's worth the money to buy the shrimp already
peeled and de-veined which was the only time consuming part of this recipe.
1/2 cup light coconut milk

1 tablespoon fresh lime juice
1 teaspoon bottled minced ginger
1 teaspoon low-sodium soy sauce
1 teaspoon honey
1/2 teaspoon cornstarch
1/2 teaspoon chile paste with garlic (such as Sambal oelek)
1/2 teaspoon bottled minced garlic
1/4 teaspoon salt
1 1/2 pounds large shrimp, peeled and de-veined
2 tablespoons chopped green onions (about 1 onion)
2 cups cooked jasmine rice
Combine the first 9 ingredients in a medium bowl; set aside.

Heat canola oil in a large nonstick skillet over medium-high heat. Add shrimp, and sauté 2
minutes. Add green onions and red pepper; cook 1 minute. Add coconut milk mixture to pan;
bring to a boil. Reduce heat, and simmer 1 minute or until shrimp turn pink. Serve immediately
with rice.
Yield: 4 servings (serving size: about 1 cup shrimp mixture and 1/2 cup rice)

CALORIES 310(20% from fat); FAT 7g (sat 2.2g,mono 1.9g,poly 1.9g); PROTEIN 36.8g;
CARBOHYDRATE 23.2g
Page 235
Grilled Asian Halibut
Source: Emily’s Kitchen
HU: 6
Servings: 1
July 2, 2005
Notes: This had a great flavor and paired well with Asian-style sides. It is quick and easy to
make.
1/2 teaspoon sesame oil

1 teaspoon soy sauce
1 teaspoon chili paste -- I used Thai chili-garlic paste
8 ounces halibut, R-T-C
1/4 teaspoon sesame seeds -- toasted
Combine 1st 3 ingredients into a rub.

Pour over the halibut filet, marinate for about 15 minutes until the fire is ready.
Grill over high heat until fish flakes when tested with a fork.
Sprinkle with toasted sesame seeds.
Protein; 1g Carbohydrate; trace Dietary Fiber; 73mg Cholesterol; 497mg Sodium. Exchanges: 0
Grain(Starch); 7 Lean Meat; 0 Vegetable; 1/2 Fat.
Page 236
Grilled Red Curry Steak
Source: A Taste of Thai (adaptation)
HU: 5 *
Servings: 4 (4 oz)
Date: July 3, 2005
Comments: The combination of red curry, soy sauce and ginger makes this steak irresistible.
Cook’s notes: *: original recipe called for 3/4 cup each sugar & soy sauce, & to reserve
marinade, boil vigorously for 5 to 7 minutes after placing steak on grill, & serve as a dipping
sauce. With my changes, the total marinade itself is 4 points; most all of the marinade is
leftover, so i did not add a point for the marinade. If you make this per original instructions w/3/4
cup soy & sugar, add 1 pt for each 2 T. of sauce)
1 T. Red Curry Paste (like Taste of Thai)

1/4 c. dark brown sugar
1/3 c. soy sauce
1 T. minced ginger
1 1/2 lbs flank or skirt steak
In a small saucepan, combine Red Curry Paste, brown sugar, soy sauce and ginger.
Bring to a boil over a medium heat. Mix until the curry paste is completely dissolved. Cool.
Place steak in a size appropriate dish (or use ziploc gallon bag). Pour cooled marinade over
steak and marinate 1 hour. Turn over after 30 minutes.
Remove steak from marinade & discard*; grill or broil steak until done, approximately 5 to 7
minutes a side.
Page 237
Cranberry Flax Muffins
Source: Adapted from Light & Tasty, April/May, 2005
HUs: 2
Servings: 12
July 3, 2005
I haven't frozen these yet; but, based on previous experience, would consider them freezer-
friendly. NOTES : I cut the recipe in half from the original, which was stated to make 18
muffins. I got 12 muffins rather than 9; but my muffin tins seem to be smaller than normal.
Depending on your muffin tins, you should get 9-12 muffins from 1 batch. The original recipe
also called for bran flakes cereal. I didn't have that and used Fiber One (like All-Bran) instead.
3/4 cup All-Bran® Cereal

1/2 cup whole wheat pastry flour
1/4 cup flax seed -- ground
2 tablespoons packed brown sugar
1/8 teaspoon salt
1 large egg
1/2 cup buttermilk
1/4 cup honey
2 tablespoons canola oil
3/4 cup dried cranberries
In a bowl, pour buttermilk over cereal and set aside. In another bowl, combine flours, flaxseed,
brown sugar, baking powder, cinnamon, nutmeg, baking soda and salt.
Whisk together the egg, honey, and oil. Stir into buttermilk-cereal mix. Stir in dry ingredient mix
just until moistened. Stir in cranberries.
Coat muffin cups with nonstick cooking spray; fill two-thirds full. Bake at 375 F for 10-15
minutes. Cool 5 minutes in pan, remove from pan and continue cooling on wire rack.
Page 238
Thai Shrimp and Tofu with Asparagus
HU: 7.5 per serving
Servings: 3
July 3, 2005
CL Notes: Serve this fiery dish over steamed rice, rice noodles, or linguine. This recipe easily
doubles to serve more diners.
My Notes: It took a little longer for the tofu to brown for me, but after that it came together very
quickly. I would not describe this as fiery, but a nice level of heat.
1/3 cup oyster sauce

1 tablespoon fish sauce
2 teaspoons sugar
1 teaspoon Thai red curry paste
1 tablespoon canola oil, divided
1 (14-ounce) package reduced-fat firm tofu, drained and cut into 1/2-inch cubes
1/2 pound frozen peeled and de-veined medium shrimp, thawed
2 cups thinly sliced shiitake mushrooms (about 4 ounces)
1 cup pre-chopped onion
1 tablespoon bottled minced fresh ginger
1 tablespoon bottled minced garlic
1 pound asparagus, trimmed and cut into 1/2-inch pieces (about 5 cups)
Combine first 4 ingredients in a bowl.

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat; add tofu. Cook 3 minutes
or until lightly browned; set aside. Heat 1 teaspoon oil in pan; add shrimp. Cook 2 minutes on
each side or just until opaque; set aside. Heat remaining 1 teaspoon oil in pan; add mushrooms,
onion, ginger, and garlic. Cook 2 minutes or until mushrooms are tender, stirring frequently. Add
asparagus; cook 4 minutes or until crisp-tender. Add sauce, tofu, and shrimp back to pan; cook
1 minute or until heated.
Yield: 3 servings (serving size: 2 cups)
CARBOHYDRATE 27.9g
Page 239
Seared Mediterranean Tuna Steaks
Source: Cooking Light July 2005
HU: 5.8
Servings: 4
Posted by: DebMj1
7/4/05
CL Notes: Coriander has a lemon-sage flavor that complements the tuna and the fresh tomato
sauce. Serve with a side of refrigerated potato wedges, roasted according to package
instructions.
Cook's Notes: You can easily cut the oil in the sauce in half to save about 1/2 point per serving.
Omitting the kalamata olives saves you another point per serving. I served this with the
Roasted Couscous with Summer Squash and Herbs.
4 (6-ounce) Yellowfin tuna steaks (about 3/4 inch thick)

Cooking spray
1 1/2 cups chopped seeded tomato
1 tablespoon capers, drained
1 tablespoon lemon juice
12 chopped pitted kalamata olives
Heat a large nonstick skillet over medium-high heat. Sprinkle fish with 1/4 teaspoon salt,
coriander, and pepper. Coat pan with cooking spray. Add fish to pan; cook 4 minutes on each
side or until desired degree of doneness.
While fish cooks, combine remaining 1/4 teaspoon salt, tomato, and remaining ingredients.
Serve tomato mixture over fish.
Yield: 4 servings (serving size: 1 tuna steak and 2/3 cup tomato mixture)

CARBOHYDRATE 5.8g
Page 240
Baked Couscous with Summer Squash and Herbs
HU: 3.2
Servings: 6
Posted by: DebMj1
July 4, 2005
CL Notes: This side dish--good for a summer brunch or buffet--highlights the squash and
kitchen herbs grown at Monticello.
Cook's Notes: Loved this, but there's no way I got 6 1-1/2 cup servings - I'd say more like 6 1-
cup servings or 4 1-1/2 cup. Using whole-wheat couscous shaves off 1/2 point per each of 6
servings.
1 (14-ounce) can fat-free, less-sodium chicken broth, divided

3/4 cup uncooked couscous
Cooking spray
2 cups sliced yellow squash (about 2 small)
2 tablespoons chopped fresh basil
1 tablespoon chopped fresh oregano
1/4 cup (1 ounce) shredded Fontina cheese
1/4 cup (1 ounce) grated Parmigiano-Reggiano cheese
1/4 teaspoon salt
Preheat oven to 400°. Bring 1 cup chicken broth to a boil in a medium saucepan; gradually stir
in uncooked couscous. Remove from heat; cover and let stand 5 minutes. Fluff couscous with a
fork.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add squash,
onions, basil, oregano, and garlic; sauté 3 minutes or until squash is tender. Set aside.
Combine fontina and Parmigiano-Reggiano; set aside. Combine couscous, squash mixture, and
half of cheese mixture in a large bowl; stir in remaining chicken broth, egg substitute, salt, and
pepper. Spoon mixture into an 8 x 8-inch baking dish lightly coated with cooking spray. Top with
remaining cheese mixture. Bake at 400° for 35 minutes or until golden. Serve warm.

CARBOHYDRATE 19.9g
Page 241
Seviche Style Shrimp Tacos
Source: Cooking Light, July 2005
HU: 5
6 servings; Two tacos per serving
Posted by: MERKY125(Heather)
July 4, 2005
3 limes
1 cup chopped seeded tomato
1 cup diced peeled avocado (about 1 avocado)
3/4 teaspoon salt
1 pound cooked peeled medium shrimp
12 (6-inch) corn tortillas
Look for steamed shrimp in the fish section of your grocery. Remove tails before marinating
Finely grate rind from limes to measure 1 tablespoon; juice limes to measure 1/4 cup. Place rind
and juice in a large bowl. Add tomato and remaining ingredients except tortillas; toss well to
combine. Cover and chill for 15 minutes, stirring occasionally.
Heat tortillas according to package directions. Spoon about 1/2 cup shrimp mixture down center
of each tortilla; fold in half. Serve immediately.
Tip: Do not use a metal bowl to marinate the shrimp as the lime juice will react with the metal
and alter the taste of the shrimp. I also added half of a jalapeño pepper finely chopped for some
heat.
Page 242
Streusel-Topped Key Lime Squares
HU: 2.5 per serving (1.5 with my changes)
Servings: 16
July 4, 2005
CL Notes: If you can't find key limes, you can use regular Persian limes, but the squares won't
be quite as tart.
My notes: I used key limes, I needed about 2 dozen to get ½ C of juice, but it was worth it. If you
can’t find key limes, I would use bottled key lime juice.
1/4 cup butter, softened (I used light butter.)

1 teaspoon grated lime rind
1/8 teaspoon salt
1/8 teaspoon lemon extract
Cooking spray
1/8 teaspoon salt
1/2 cup fresh key lime juice
3 large eggs
1 tablespoon powdered sugar

Place first 5 ingredients in a medium bowl; beat with a mixer at medium speed until creamy
(about 2 minutes). Lightly spoon 1 cup flour into a dry measuring cup; level with a knife.
Gradually add 1 cup flour to butter mixture, beating at low speed until mixture resembles coarse
meal. Gently press two-thirds of mixture (about 1 1/3 cups) into bottom of an 8-inch square
baking pan coated with cooking spray; set remaining 2/3 cup flour mixture aside. Bake at 350°
for 12 minutes or until just beginning to brown.
3. Combine 2/3 cup sugar, 3 tablespoons flour, baking powder, and 1/8 teaspoon salt in a
medium bowl, stirring with a whisk. Add lime juice and eggs, stirring with a whisk until smooth.
Pour mixture over crust. Bake at 350° for 12 minutes. Remove pan from oven (do not turn oven
off); sprinkle remaining 2/3 cup flour mixture evenly over egg mixture. Bake an additional 8 to 10
minutes or until set. Remove from oven; cool in pan on a wire rack. Sprinkle evenly with
powdered sugar.
Yield: 16 servings (serving size: 1 square)

CARBOHYDRATE 19.9g
With Changes: Per Serving (excluding unknown items): 75 Calories; 2g Fat (28.3% calories
from fat); 2g Protein; 12g Carbohydrate; trace Dietary Fiber; 40mg Cholesterol; 84mg Sodium.
Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.
Page 243
Summer Corn and White Bean Soup
Cooking Light July 2005
HU: 5.2
Servings: 6 (1 1/2 cup servings)
Posted by DebMj1
7/9/05
CL Notes: This quick, fiber-packed soup is a terrific way to use fresh corn. Add a slight kick with
a sprinkle of Monterey Jack cheese with jalapeño peppers just before serving.
Deb's Notes: I used an extra can of chicken broth to make it more soup-like. I doubt that would
affect points at all. I couldn't find canned navy beans so I used Goya Small White Beans. We
added chopped jarred jalapeños for an extra kick.

1 cup sliced green onions
3/4 cup chopped cooked ham (about 4 ounces)
3 cups fresh corn kernels (about 5 ears)
1/2 teaspoon salt
2 (15-ounce) cans navy beans, rinsed and drained
2 (14-ounce) cans fat-free, less-sodium chicken broth
2 (4.5-ounce) cans chopped green chiles, undrained
Heat canola oil in a Dutch oven over medium heat. Add onions and ham, and cook 3 minutes,
stirring frequently. Stir in corn and remaining ingredients. Bring to a boil; reduce heat, and
simmer 5 minutes or until thoroughly heated.

CALORIES 278(17% from fat); FAT 5.3g (sat 1g,mono 2.5g,poly 1.4g); PROTEIN 17g;
CARBOHYDRATE 42.8g
Page 244
Tomato, Onion & Cucumber Salad
Source: RRB (Antiques-n-More-444)
HU: 3 *(see note)
Servings: 4
Date: July 10, 2005
1 ripe tomato
1 vidalia sweet onion
1 cucumber
1/4 cup feta cheese
2 T. olive oil
fresh basil* to taste
Cut veggies into thin slices, arrange on a plate. Drizzle olive oil over slices, sprinkle feta cheese
& basil to taste. Refrigerate 1 hour.
*Note: original poster used dried basil & had pts at 2.25, i came up with 3, could be type of feta
used. This is very fresh tasting.
Page 245
Papaya and Avocado Crab Salad
From - Cooking Light, JULY 2005
HU - 6
Core (+pita)
Servings - 6
7/10/05
Comments: DH said it's a repeater. I used fake crabmeat so real can only be better. I also
omitted the cilantro but I think it'd definitely be a good addition and I'll try to overcome my fear of
the herb and use it next time. I charred my peppers over the gas burner to avoid heating the
oven but while the peppers are broiling you'll have time to chop everything else.
CL Notes: This refreshing summer salad is also good with other seafood, such as shrimp.
1 poblano chile, halved and seeded

1 medium jalapeño pepper, halved
1 cup diced peeled papaya
1 cup diced peeled avocado
2/3 cup finely chopped red onion
1/4 cup fresh lime juice (about 2 limes)
2 tablespoons minced fresh cilantro
1/2 teaspoon salt
1 pound lump crabmeat, shell pieces removed
6 (6-inch) pitas, split
Preheat broiler.
Place chile and pepper halves, skin sides up, on a foil-lined broiler pan; flatten with hand. Broil
10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel
and finely chop; place in a large bowl.
Add papaya and next 7 ingredients (through garlic); toss gently to combine. Serve with pitas.
Yield: 6 servings (serving size: 1 cup salad and 1 pita)

CARBOHYDRATE 41.2g
Page 246
Cajun Salmon Cakes with Lemon-Garlic Aioli
HU: 5.5 per serving
Servings: 4
July 10, 2005
CL Notes: Boneless, canned, or foil-packed cooked salmon makes this an easy entrée. Serve
with steamed broccoli and oven-baked fries.
Aioli:
2 tablespoons fat-free mayonnaise
2 teaspoons fresh lemon juice
Cakes:
3 (6-ounce) cans skinless, boneless pink salmon in water, drained
1/4 cup fat-free mayonnaise
1 teaspoon Cajun seasoning blend
1/2 cup dry breadcrumbs
To prepare aioli, combine first 3 ingredients in a small bowl; set aside.

To prepare cakes, combine salmon and next 5 ingredients (through mustard) in a medium bowl.
Divide salmon mixture into 8 equal portions, shaping each portion into a (1/2-inch-thick) patty.
Dredge patties in 1/2 cup breadcrumbs.
Heat oil in a large nonstick skillet over medium-high heat. Place patties in pan; cook 3 minutes
on each side or until lightly browned and heated through. Serve aioli over salmon.
Yield: 4 servings (serving size: 2 patties and about 1 1/2 teaspoons aioli)
CARBOHYDRATE 16.3g
Page 247
Chicken Breasts Stuffed with Golden Onions & Fontina
Source: Eating Well April/May 2005
HU: 6.5 per serving
Servings: 4
July 10, 2005
Prep time: 20 minutes

Start to finish: 35 minutes)
EW Notes: The pungent nutty taste of fontina cheese, combined with its gooey texture when
heated, makes it a sumptuous partner to the sweet cooked onions in the stuffing. While this
chicken dish is easy for a weeknight, the sauce makes it special enough to serve guests at a
casual dinner party. 4 teaspoons extra-virgin olive oil, divided
1 1/2 cups thinly sliced red onion

2 teaspoons minced fresh rosemary, divided
1/8 teaspoon salt
2/3 cup shredded fontina cheese, preferably aged (about 2 ounces)
4 -4 to 5-ounce boneless, skinless chicken breasts, tenders removed (see Tip)
1/2 cup white wine
1 cup reduced-sodium chicken broth
4 teaspoons all-purpose flour
1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and 1
teaspoon rosemary; cook, stirring occasionally, until the onion is golden brown, 6 to 7 minutes.
Season with salt and pepper. Let cool; stir in fontina.
2. Meanwhile, cut a horizontal slit along the thin, long edge of each chicken breast half, nearly
through to the opposite side. Stuff each breast with 1/4 cup of the onion-cheese mixture. Insert
two toothpicks at an angle to seal the opening.
3. Heat the remaining 2 teaspoons oil in the same skillet over medium-high heat. Add chicken
breasts and cook until golden, about 5 minutes per side. Transfer to a plate and cover with foil to
keep warm.
4. Add wine and the remaining 1 teaspoon rosemary to the pan. Cook over medium-high heat,
scraping up any browned bits, for 2 minutes. Whisk broth and flour in a small bowl until smooth.
Add the mixture to the pan, reduce heat to low and whisk until the sauce thickens, about 1
minute. Return the chicken to the pan and coat with the sauce. Cook, covered, until the chicken
is just cooked through, 2 to 4 minutes. Remove toothpicks before serving each chicken breast
topped with sauce.
Per serving: 290 calories; 12 g fat (5 g sat, 6 g mono); 88 mg cholesterol; 7 g carbohydrate; 32

g protein; 1 g fiber; 320 mg sodium.
Nutrition bonus: Selenium (33% daily value), Calcium (13% dv).
Page 248
Eggplant and Tomato Gratin
HU: 1 per serving
Servings: 8
July 10, 2005
CL Notes: Japanese eggplants are longer and more narrow than the globe eggplants most of us
are familiar with, so the slices are more manageable in the gratin. But in a pinch, you can use
globe eggplants.
1 pound Japanese eggplant, cut diagonally into 1/4-inch-thick slices

Cooking spray
1/4 teaspoon salt
1/2 cup (2 ounces) grated fresh Parmesan cheese
2 teaspoons chopped fresh oregano
6 plum tomatoes, cut into 1/4-inch-thick slices
2 medium zucchini, cut into1/4-inch-thick slices

Arrange eggplant slices in a single layer on a baking sheet coated with cooking spray. Coat
slices with cooking spray; sprinkle with salt. Bake at 375° for 16 minutes, turning eggplant over
after 8 minutes. Combine cheese, oregano, pepper, and garlic in a bowl.
Arrange half of eggplant slices in an 8-inch square baking dish coated with cooking spray.
Arrange half of tomato slices over eggplant slices. Top with half of zucchini slices; sprinkle with
half of cheese mixture. Repeat procedure with remaining eggplant slices, tomato slices, zucchini
slices, and cheese mixture.
Bake, covered, at 375° for 1 hour. Uncover and bake an additional 10 minutes or until
vegetables are tender and cheese is golden brown.
Yield: 8 servings
CHOLESTEROL 6mg; CALCIUM 140mg; SODIUM 257mg; FIBER 4g; IRON 0.9mg;
CARBOHYDRATE 11.2g
Page 249
Santa Rosa Plum Crumble
HU: 5.5 per serving (4 with my changes)
Servings: 9
July 10, 2005
CL Notes: Santa Rosa plums are great in this dessert, although any juicy plum will work nicely.
Because it's good served either warm or at room temperature, this is a choice make-ahead
dessert. After scraping the seeds from the vanilla bean, use it to flavor sugar: Bury the bean in a
container of granulated sugar, and store for up to 6 months.
14 plums, each cut into 6 wedges

3 tablespoons dry red wine
1 (4-inch) piece vanilla bean, split lengthwise
Cooking spray
1 cup regular oats
1 1/2 teaspoons grated orange rind
1/4 teaspoon salt
5 tablespoons chilled butter, cut into small pieces (I used light butter)

Combine first three ingredients. Scrape seeds from vanilla bean; add seeds to plum mixture.
Discard bean. Toss mixture gently to combine. Spoon into a 13 x 9-inch baking dish coated with
cooking spray.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 5
ingredients (through nutmeg) in a medium bowl; cut in butter with a pastry blender or 2 knives
until mixture resembles coarse meal. Sprinkle flour mixture evenly over plum mixture. Bake at
375° for 45 minutes or until plum mixture is bubbly and topping is lightly browned. Serve warm
or at room temperature.
Yield: 9 servings (serving size: about 1 cup)
CARBOHYDRATE 52.5g
Page 250
Kahlua Cake
Source: RRB, May 30, 2005
HU: 3.75*
Servings: 16*
Posted by: Waneyvant/Jane
Date: July 11, 2005
Comments: Two words describe this cake: Chocolate Fix. I had to immediately send 1/2 to the
grandparents. Too yummy. My apologies to the original poster on the RRB, I did not get that
person's signature)
18.25 oz devils food cake mix

6 oz. nonfat plain or vanilla yogurt
4 oz. applesauce
2 egg whites
1/3 cup Kahlua
1/2 cup water
1/2 cup mini chocolate chips
1/2 tsp cinnamon
Combine all ingredients (except choc chips) in large bowl. Mix 1 minute on low, 2 minutes on
medium speed. Fold in chips. Pour into Bundt pan sprayed with cooking spray. Bake 50 minutes
at 350 degrees. Cool in pan for 15 minutes.
*12 servings: 5 points
Page 251
Potato-Stuffed Grilled Bell Peppers
Source: Southern Living May 2005
HUs: 5
Serves: 8
July 11, 2005
Think twice-baked potato, except the potato mixture is stuffed into a bell pepper half. The
peppers roast and char on the bottom, imparting a wonderful sweet flavor, while the upper
edges stay crisp-tender.
Notes: The original recipe called for a 16-oz container of sour cream, but I found 8 oz was
plenty. The red peppers make for a very pretty presentation.
4 large baking potatoes (about 3 1/2 to 4 pounds)

4 large red bell peppers
8 oz light sour cream
1/2 cup shredded Gouda cheese
3 tablespoons light butter
3 tablespoons chopped fresh flat-leaf parsley
3/4 teaspoon salt
1/2 teaspoon ground pepper
Pierce each potato 3 to 4 times with a fork, and place directly on oven rack.
Bake at 450° for 1 hour and 30 minutes. Let cool slightly, about 15 minutes.
Cut bell peppers in half lengthwise, cutting through stems and keeping intact. Remove and
discard seeds and membranes; rinse and pat dry. Set aside.
Cut baked potatoes in half. Scoop out pulp into a large bowl, discarding shells. Add sour cream
and next 6 ingredients to pulp, blending well with a fork or potato masher.
Spoon potato mixture evenly into bell pepper halves. Sprinkle with paprika.
Grill peppers, covered with grill lid, over medium-high heat (350° to 400°) 18 minutes or until
peppers are blistered and potato mixture bubbles around edges. Serve immediately.
Page 252
Spicy Pickled Beans
HUs: 0
Serves: 16
July 11, 2005
Keep these crunchy, sweet-sour-spicy beans on hand for snacking, set them out on a relish tray
at a cocktail party, or use in place of celery for bloody Marys.
Notes: I used all green beans and doubled the crushed red pepper for extra zing.
2 quarts water
1 tablespoon salt
1/2 pound green beans, trimmed
1/2 pound wax beans, trimmed
1 1/4 cups red wine vinegar
1/2 cup sugar
1/2 cup sherry vinegar or cider vinegar
1/2 cup vodka
2 tablespoons mustard seeds
1 tablespoon black peppercorns
2 teaspoons fennel seeds
1 to 2 teaspoons crushed red pepper
4 garlic cloves
4 fresh dill sprigs
2 bay leaves
Bring 2 quarts water and salt to a boil in a large saucepan. Add beans; cook 4 minutes or until
crisp-tender. Drain; place in a large bowl.
Combine red wine vinegar and remaining ingredients in a medium saucepan. Bring to a boil;
cook 1 minute or until sugar dissolves. Pour over beans; cover and marinate in refrigerator at
least 24 hours. Discard dill and bay leaves. Drain, if desired.
Note: Refrigerate beans in an airtight container for up to two weeks.
Yield: 16 servings (serving size: 1 ounce beans)

CARBOHYDRATE 3.8g
Page 253
Thai Shrimp-and-Pasta Salad
HUs: 7.5
Serves: 2
Posted by: Danikam
Date: 7/11/05
Notes: you can make this "as is" and it will easily serve as a main course. You could also cut
back on the shrimp quite a bit. Beware of the fish sauce- It makes for a pungent odor.
2 ounces uncooked linguine

1/2 cup shredded carrot
8 ounces medium shrimp, cooked and peeled
1 cup thinly sliced Boston lettuce leaves
1/4 cup fresh cilantro leaves
2 tablespoons chopped unsalted, dry-roasted peanuts
2 tablespoons chopped fresh cilantro
1 tablespoon chopped green onions
2 1/2 teaspoons sugar
1 teaspoon grated peeled fresh ginger
Cook pasta in boiling water 9 1/2 minutes. Add carrot; cook an additional 30 seconds. Drain,
and cool. Combine pasta mixture, shrimp, lettuce, cilantro leaves, and peanuts in a large bowl;
toss well.
Combine lime juice and remaining ingredients in a jar. Cover tightly, and shake vigorously. Pour
over pasta mixture, tossing gently to coat.

CALORIES 367(28% from fat); FAT 10.6g (sat 2g,mono 3.8g,poly 4.8g); PROTEIN 26.2g;
CARBOHYDRATE 37.4g
Page 254
Drunken Stir-Fried Beef with Green Beans
HU: 4
Servings: 5
Posted by: Waneyvant
Date: July 12, 2005
Most Thai dishes are named after the main ingredients or cooking techniques. But occasionally,
a dish has a playful or poetic name, such as this one.
Waney's Notes: Thai basil has a lemony taste, seemed to me like a cross between mint & lemon
basil. I used the Thai bird chile, fresh ginger & lime rind. I also would stir-fry the beef 1 minute,
then add the green beans & stir fry for 3, as we don't like them really crunchy.
Drunken Paste:
1/2 t. kosher salt
1 1/4 t, minced bird chile or 2 1/2 t. minced serrano chile
2 t. coarsely chopped galangal or peeled fresh ginger
1 T. chopped peeled fresh lemongrass
2 kaffir lime leaves, thinly sliced, or 1 t. grated lime rind
Stir-fry:
Cooking spray
1 (1-pound) flank steak, trimmed and cut into 1/4-inch strips
2 c. (1-inch) diagonally cut green beans
1 c. quartered cherry tomatoes
1 T. sugar
3 T. Thai fish sauce
1 t. cider vinegar
1 c. Thai basil leaves
To prepare paste, combine the salt and minced garlic in a mortar and pestle, and pound to form
a paste. Add chile, galangal, lemongrass, and lime leaves, one at a time, until each ingredient is
incorporated into paste.
To prepare stir-fry, heat a wok or large nonstick skillet coated with cooking spray over medium-
high heat. Add paste, and stir-fry for 30 seconds (fumes may cause eyes and throat to burn
slightly). Add beef; stir-fry for 3 minutes. Add beans; stir-fry for 1 minute. Add tomatoes, sugar,
fish sauce, and vinegar; stir-fry for 1 minute or until beef reaches desired degree of doneness.
Stir in basil.
Yield: 5 servings (serving size: 3/4 cup)
CARBOHYDRATE 10g
Page 255
Summer Squash Chowder
Healthy Units: 2
Serves: 6 servings (serving size: 1 cup)
Posted by: Lisa(butterfly1961)
July 12, 2005
I made this last week and have to disagree with the three star site ranking at CL. It was
amazing! At least a 4 star. Rich and luscious and a definite keeper. Whole milk makes this
chowder rich and creamy without the added fat of heavy cream. To puree the soup even faster,
use an immersion blender. You can prepare the squash puree a day in advance; cover and
refrigerate. To serve, combine the puree, milk, salt, and pepper in a Dutch oven; heat as
directed.
Ingredients:
5 1/2 cups diced yellow squash (about 1 1/2 pounds)

1 cup fresh corn kernels (about 2 ears)
1 cup chopped yellow or red bell pepper
1/2 cup chopped Vidalia or other sweet onion
1 (14-ounce) can organic vegetable broth (such as Swanson Certified Organic)
1 3/4 cups whole milk
3/4 teaspoon salt
1/8 teaspoon white pepper
Directions:
-Combine squash, corn kernels, pepper, onion, and broth in a Dutch oven; bring to a boil
-Cover; reduce heat, and simmer 20 minutes. Cool.
-Place half of squash mixture in a blender; process until smooth. Pour pureed squash mixture
into a large bowl. Repeat procedure with the remaining squash mixture. Return mixture to pan.
-Stir in milk, salt, and white pepper. Cook over low heat until thoroughly heated, stirring
occasionally.
CARBOHYDRATE 15.1g
Page 256
Thai Crab Cakes with Cilantro-Peanut Sauce
HU: 7 per serving (5.5 w/ my changes)
Servings: 4
July 13, 2005
Notes: If you have time, go ahead and make the Cilantro Peanut Sauce the day before.
The flavors will have more time to meld and the sauce will be even better.
1 ¼ C fresh breadcrumbs
1 C bean sprouts, chopped
¼ C finely chopped green onions
¼ C fresh cilantro, coarsely chopped
2 T fresh lime juice
1/8 t ground red pepper
1 large egg
1 large egg white, lightly beaten
1 pound lump crabmeat, shell pieces removed
2 t olive oil; divided
Cooking spray
Cilantro-Peanut Sauce
¼ C balsamic vinegar
2 ½ T Sugar (I used Splenda)
2 T brown sugar
2 T low-sodium soy sauce
½ t crushed red pepper
1/8 t salt
1 garlic clove; minced
2 T creamy peanut butter
½ C chopped fresh cilantro
2 T chopped fresh mint
Combine the first 9 ingredients in a medium bowl; cover and chill 1 hour.
Combine the first 7 ingredients in a small saucepan, and bring to a boil, stirring frequently.
Remove from heat. Add peanut butter, and stir with a whisk until smooth. Cool, and stir in
cilantro and mint.
Divide mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Heat 1 teaspoon
oil in a large nonstick skillet coated with cooking spray over medium heat until hot. Add 4
patties; cook 3 minutes on each side or until lightly browned. Remove patties from skillet, and
keep warm. Wipe skillet clean with paper towels; recoat with cooking spray. Repeat procedure
with 1 teaspoon oil and 4 patties.
CARBOHYDRATE 25.4g
Page 257
Lemon Breakfast Parfaits
Source: Better Homes and Gardens (www.bhg.com)
HU: 2
Servings: 6 servings
Posted by: Savannahblues
07/15/05
Notes: Very easy and good. Could be eaten for a low point dessert.
3/4 cup fat-free milk

Dash salt
1/3 cup quick-cooking couscous
1/2 cup lemon low-fat yogurt
1/2 cup light dairy sour cream
1 tablespoon honey
1/4 teaspoon finely shredded lemon peel
3 cups assorted fruit (such as sliced strawberries, nectarines, or star fruit; sliced peeled
kiwifruit; blueberries; and/or raspberries)
1. In a medium saucepan combine milk and salt. Bring to boiling. Stir in couscous; reduce heat.
Simmer, covered, for 1 minute. Remove from heat; let stand for 5 minutes. Fluff with a fork.
Cool.
2. In a small bowl combine yogurt, sour cream, honey, and lemon peel; stir into couscous
mixture.
3. To serve, spoon half of the fruit into 6 parfait glasses. Spoon couscous mixture over fruit; top
with the remaining fruit.
Nutritional facts per serving: calories 127, total fat: 2g, saturated fat: 1g, cholesterol:
9mg, sodium: 70mg, carbohydrate: 22g, total sugar: 13g, fiber: 2g, protein: 5g.
Page 258
Lemon-Pepper Dill Sauce
Gourmet Magazine-May 1992
HU: 3/TBSP (Please note in red print as this is not WW friendly)
Servings: 16 TBSP, 1 cup (8 TBSP, 1/2 cup)
Date: 7/15/05
Notes: Q&E, delicious homemade sauce for fish/seafood, cooked asparagus and other
vegetables.
Ingredients marked with * were made by the cook and not a part of the original recipe. Both the
addition of the sour cream to replace 1/3 of the mayo and the Dijon mustard gives this sauce a
better tasting sauce in our opinion.
Easily lightened by using Reduced Fat mayo and Sour Cream of which we have not tried.
However, I am sure that he flavors of the lemon juice, dill, and Dijon Mustard are strong enough
to withstand a lightened version of this recipe.
Ingredients (half cup in parenthesis)
/3 cup bottled mayonnaise (1/3 cup)

1/3 cup sour cream* (2TBSP + 2 tsp.)
1 teaspoon freshly grated lemon zest (1/2-3/4 tsp.)
2 tablespoons fresh lemon juice (1 TBSP)
1 TBSP. (1/2 TBSP) Minced fresh dill or 1/2 TBSP. (3/4 tsp.) dried dill weed
1/2 Tsp. (1/4 tsp.) coarsely ground black pepper
1 TBSP. (1/2 TBSP) Dijon Mustard*
Directions:
In a small bowl, stir together and refrigerate until ready to serve.
Page 259
Chicken & Shrimp Paella
Cooking Light 2005 Annual
HU: 8.6
Servings: 6 (serving size: 1 chicken thigh and about 1 cup rice mixture)
Posted by DebMj1
July 16, 2005
CL Notes: Typically, paella is made with medium-grain rice like Arborio or Valencia, which can
absorb the flavors in the broth without overcooking. Saffron, the exotic spice with a distinct,
earthy flavor, gives this Spanish dish its characteristic yellow hue. It's a bit soupy when first
prepared but quickly absorbs the liquid.
Deb's Notes: This was excellent, but I made several changes. I used boneless, skinless chicken
breasts in place of the thighs and used chicken chorizo in place of the hot turkey sausage. Next
time, I'll also use twice as much rosemary, tomato and asparagus. I would also recommend
using at least 1/2 tsp. of saffron, if not up to a full tsp. I used Arborio rice and it turned out to be
creamier - more like a risotto - than a traditional paella (I couldn't find Valencia rice). Still, it was
excellent and DH absolutely raved about it. He'll like it even more when I use the added
ingredients/seasonings next time.
6 chicken thighs (about 1 1/2 pounds), skinned

1 teaspoon chopped fresh or 1/4 teaspoon dried rosemary
1 (4-ounce) link hot turkey Italian sausage
1 cup chopped onion
1 1/2 cups uncooked Arborio or Valencia rice
1/2 cup diced plum tomato
1 teaspoon Hungarian sweet paprika
1/4 teaspoon saffron threads, crushed
3/4 pound large shrimp, peeled and de-veined
1 cup (1-inch) diagonally cut asparagus
1/2 cup frozen green peas, thawed
Sprinkle chicken with rosemary, 1/2 teaspoon salt, and black pepper. Heat the oil in a large
nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until lightly
browned. Remove chicken from pan; cover and keep warm.
Remove casings from sausage. Add sausage to pan; cook 1 minute, stirring to crumble. Add
onion and bell pepper; cook 7 minutes, stirring constantly. Add rice, tomato, paprika, saffron,
and garlic; cook 1 minute, stirring constantly. Return chicken to pan. Add broth and 1/4 teaspoon
salt; bring to a boil. Wrap handle of pan with foil; cover pan. Bake at 400° for 10 minutes. Stir in
shrimp, asparagus, and peas. Cover and bake an additional 5 minutes (I did about 10 minutes
here) or until shrimp are done.
NUTRITION PER SERVING CALORIES 433(15% from fat); FAT 7g (sat 1.6g,mono 2g,poly 2.5g); PROTEIN 34.8g;
Page 260
CHOLESTEROL 156mg; CALCIUM 73mg; SODIUM 787mg; FIBER 3g; IRON 3.2mg; CARBOHYDRATE 52.8g
Page 261
Pizza-Style Meat Loaf
HU: 6.6 (see notes)
Servings: 6
Posted by DebMj1
July 18, 2005
Notes: This is pretty labor-intensive for meat loaf, but has a great Italian flavor. I'm sure
you could simplify it by just mixing in the cheese (if you use shredded) and red pepper
rather than having to roll it out. You could also just omit the cheese. According to MC, if
you use 96% lean ground beef, the points drop to 5.5 per serving.
2/3 cup pizza sauce, divided

1 1/2 pounds extra-lean ground round
3/4 cup Italian-seasoned breadcrumbs
1 teaspoon dried Italian seasoning
1 teaspoon Worcestershire sauce
1/4 teaspoon salt
1 large egg white
2 (1-ounce) slices part-skim mozzarella cheese (I used 2 oz. of shredded)
1/2 cup diced red bell pepper
Cooking spray

Combine 1/3 cup sauce, meat, and next 8 ingredients (sauce through egg white) in a
bowl. Shape meat mixture into an 18 x 12-inch rectangle on wax paper. Arrange cheese
slices over meat mixture; sprinkle with red bell pepper, leaving a 1-inch border. Roll
meat mixture up jelly-roll fashion starting at short side. Pinch ends to seal.
Place meat loaf on a broiler pan coated with cooking spray. Bake at 350° for 1 hour or
until meat loaf registers 160°. Brush 1/3 cup pizza sauce over meat loaf. Bake an
additional 5 minutes or until done; let stand 10 minutes before slicing.

Page 4
Grilled Chicken with Fresh Grape Glaze
Yield: 6 servings (serving size: 1 thigh and 1 drumstick)
Healthy Units: 6
July 18, 2005
Comments: My glaze was quite thick and did not look like bottled BBQ Sauce! I think the glaze
worked better on the thighs than on the legs. I dunked the chicken in the glaze before placing it
on the grill. Don't worry about the color of the glaze ... once it cooks it really does caramelize as
it looks in the picture in the magazine. Next time I'll only use thighs and adjust the HUs.
The finished glaze will have the consistency of bottled barbecue sauce. Natural sugars in the
grapes caramelize on the chicken. The sweet glaze is also delightful on pork tenderloin
medallions.
Glaze:
3 cups seedless red grapes
1 cup chopped onion
2 tablespoons balsamic vinegar
2 teaspoons low-sodium soy sauce
1 teaspoon brown sugar
1 teaspoon chopped fresh rosemary
Chicken:
6 chicken drumsticks (about 1 1/2 pounds), skinned
6 chicken thighs (about 1 1/2 pounds), skinned
2 teaspoons chopped fresh rosemary
1 teaspoon freshly ground black pepper
3/4 teaspoon salt
Cooking spray
Fresh rosemary leaves (optional)
To prepare glaze, place grapes in a blender; process until smooth. Heat 2 teaspoons oil in a
saucepan over medium heat. Add onion; cover and cook 10 minutes. Add garlic; cover and cook
3 minutes, stirring occasionally. Stir in pureed grapes, vinegar, soy sauce, sugar, and 1
teaspoon rosemary; bring to a boil. Reduce heat, and simmer 10 minutes or until slightly thick.
Cool slightly. Place grape mixture in blender; process until smooth. Set aside.
Prepare grill.
To prepare chicken, brush 1 tablespoon oil over chicken; sprinkle with 2 teaspoons rosemary,
pepper, and salt. Place chicken on grill rack coated with cooking spray; cover and grill 25
minutes or until done, turning and basting frequently with grape glaze. Garnish with
rosemary leaves, if desired.
CALORIES 262(30% from fat); FAT 8.7g (sat 1.8g,mono 4.2g,poly 1.6g); PROTEIN 26.8g; CHOLESTEROL 103mg;
CALCIUM 37mg; SODIUM 470mg; FIBER 1.2g; IRON 2mg; CARBOHYDRATE 19.5g
Page 5
Dilled Potato Salad With Feta
Source: Southern Living May 2005
HUs: 3.5
Core: Yes with FF feta; Core + 1 with RF feta
Serves: 6
July 18, 2005
Notes: A wonderful non-traditional potato salad, would pair beautifully with the pork
souvlaki on page 1846 of the comp.
2 pounds small red potatoes, unpeeled

1/3 cup red wine vinegar
2T cup vegetable oil
3 tablespoons chopped fresh or 1 tablespoon dried dill (I used fresh)
1/2 to 1 teaspoon salt
1/2 teaspoon pepper
1 large red bell pepper, chopped
1 cucumber, cut in half lengthwise and sliced
1 (4-ounce) package crumbled RF feta cheese
Bring potatoes and water to cover to a boil. Cook 25 to 30 minutes or just until tender;
drain and cool. Cut potatoes into quarters.
Whisk together vinegar, oil, dill, salt, and pepper. Pour over warm potatoes.
Stir in chopped bell pepper, cucumber, and green onions; add cheese, and toss to
combine. Cover and chill at least 2 hours.
Page 6
Individual Spinach-Asiago Gratins
Source: Cooking Light, Aug. 2005, pg. 194
HU: 3
Servings: 4
July 18, 2005
This take on creamed spinach is a fine accompaniment to steak, and it also goes well
with grilled lamb chops.
Ingredients:
Cooking spray
1 teaspoon butter
½ cup finely chopped Walla Walla or other sweet onion
1 (10 ounce) bag fresh spinach, coarsely chopped
1 ½ Tablespoons all-purpose flour
1 cup 1% low-fat milk
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
Dash of nutmeg
¼ cup (1 ounce) grated fresh Asiago cheese
1 (1 ounce) slice white bread, torn into pieces
1 Tablespoon chopped fresh parsley
1. Preheat broiler
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
Add butter; swirl pan until butter melts. Add onion and garlic, sauté 3 minutes or until
tender. Add half of the spinach; cook 2 minutes or until spinach begins to wilt, stirring
frequently. Add remaining half of spinach, cook 2 minutes or until spinach wilts, stirring
frequently. Remove pan from heat.
3. Place flour in a small bowl, gradually ad milk, stirring with a whisk. Stir flour mixture
into spinach mixture; add salt, pepper, and nutmeg. Cook over medium-high heat 3
minutes or until thick and bubbly, stirring constantly. Remove from heat. Add cheese,
stirring until cheese melts. Divide mixture evenly among 4 (4-ounce) ramekins or
custard cups coated with cooking spray. Place ramekins on a baking sheet.
4. Place bread in a food processor, process until coarse crumbs measure ½ cup. Add
parsley; pulse 3 times or until combined. Sprinkle about 2 Tablespoons breadcrumb
mixture over each serving. Broil 1 minute or until browned.
Calories 118 (31% from fat); Fat 4.3 g (sat 2.3g, mono 1.2 g, poly 0.4g; protein 7.2 g;
carb 14.2g; fiber 2.2 g; CHOL 11 mg; iron 2.5mg; sodium 308mg; calc 234mg.
Page 7
Oven-Fried Eggplant
Source: The Complete Cooking Light
HU: 1.8
Servings: 4
Date: July 19, 2005
1/2 cup fat free mayonnaise

1 T. minced fresh onion
12 (1/2 inch thick) slices unpeeled eggplant (about 1 pound)**
1/3 cup grated Parmesan
1/2 tsp. dried Italian seasoning
Cooking Spray
Combine mayo & onion; spread evenly over both sides of eggplant slices. Combine
breadcrumbs, cheese & Italian seasoning in a shallow bowl; dredge eggplant in
breadcrumb mixture.
Place sliced eggplant on a baking sheet coated with cooking spray. Bate for 12 minutes.
Turn eggplant over, bake 12 more minutes or until golden.
**Note: I cut the eggplant into sticks.
Calories: 121; Fat 2.8g; Fiber 3g.
Page 8
Sloppy Joe Casserole
Source - DWLZ.com
HUs: 6 per serving
Servings: 4
Posted by: Sxyturtle(Sam)
Date: 7/20/05
1 pkg. shell macaroni (8 oz)

1 envelope Sloppy Joe mix (French's 1 1/2 oz)
1/2 lb. ground white meat skinless turkey, cooked and drained
1 (6oz) can tomato paste
1 (8oz) can tomato sauce
1 (16 oz) carton 1%low-fat cottage cheese
1 cup grated Alpine Lace non-fat cheddar cheese or (8oz) Kraft Free cheese slices
Preheat oven to 350 degrees. Cook macaroni per package directions; drain.
Meanwhile, prepare seasoning mix with turkey, tomato paste and tomato sauce,
cottage cheese and one cup water. In a 2 1/2 qt casserole, that has been sprayed
with a non-fat cooking spray, layer half the macaroni and half the meat sauce; repeat.
Top with grated cheese or cheese slices.
Bake, uncovered, 40-50 minutes, or until bubbling.
Note: If in a hurry, a large can of prepared Sloppy Joe Sauce (Hunts Manwich Sloppy
Joe) can be substituted for the tomato products and the dry mix. Also works okay if all
ingredients except cheese is mixed together and baked instead of layering.
PER SERVING: 290 Calories, 27 g Protein, 2.1 Fat, 40 g Carbohydrate, 723 mg

Sodium, 26 mg Cholesterol
Page 9
Blueberry Dump Cake
HU's: 3-7 per serving
Servings: 12 Servings = 7 HU
24 Servings = 3 HU
Date: 7/20/2005
Ingredients:
1 (18.5 ounce) package yellow cake mix
4 cups fresh blueberries
1/2 cup white sugar
1/2 cup butter, melted
1 teaspoon ground cinnamon
Directions:
Preheat oven to 350 degrees F.
Mix berries, sugar, and cinnamon in the bottom of a 9 x 13 inch pan. Cover berries with
dry cake mix. Pour butter over cake mix, do not stir.
Bake for 30 minutes, or until light brown. Serve warm or cold. Top with ice cream.
Page 10
Rotisserie Chicken (crock-pot)
HUs: 6/ per 6 oz. serving (1 per oz.) of white breast meat
Date: 7/20/05
Note: Q&E, KF
Ingredients:
1 whole chicken
Aluminum Foil
Directions:
Place aluminum foil balls in the bottom of the crock-pot. Season chicken as desired and
place back side down in crock-pot on High for 4 hours or on Low for 8-10 hours
Tip:
For a more complete meal, wrap potatoes in aluminum foil and place with aluminum foil
balls or in lieu of them
Seasoning Options (to name a few):

a) Place a whole onion in the cavity and sprinkle poultry seasoning inside
b) Rub Lipton onion soup mix in the cavity
c) Rub chicken broth (powder) in the cavity
d) If meat is too dry, use liquid chicken broth in the bottom of the crock-pot
Page 11
Pasta With Five Fresh Herbs
Source: August, 2005, Cooking Light
Date: July 21, 2005
HU's 8
Servings: 6 (serving size about 1 1/2 cups pasta and about 1 1/2 teaspoons cheese)
*Notes- Loved all the fresh herbs in this dish. Blended very well together. I subbed
Roma Tomatoes instead of using the cherry tomatoes. I also subbed feta cheese
instead of the goat cheese. Also increased the garlic to 3 cloves. Serving size is pretty
big..Probably can cut down on the serving size, and cheese to lower the HUs. Thinking
this would be also good a cold pasta dish.
1 pound uncooked penne rigate

4 teaspoons extravirgin olive oil, divided
1/2 teaspoon chopped fresh oregano
1/2 teaspoon salt
2 pints fresh cherry tomatoes
1 Tablespoon chopped fresh chives
1/2 teaspoon chopped fresh thyme
1/2 cup fat-free, less sodium chicken broth
2 Tablespoons chopped fresh parsley
1/2 cup (about 3 ounces) goat cheese, crumbled
1. Cook pasta according to package directions, omitting salt and fat; drain. Place in a
large bowl. Add 2 teaspoons olive oil, basil, oregano, 1/2 teaspoon salt, and 1/2
teaspoon pepper to hot pasta, and toss well to combine.
2. Heat remaining 2 teaspoons oil in a large nonstick skillet over medium high heat. Add
tomatoes, and garlic; sauté 2 minutes. Add chives, and thyme, sauté 1 additional minute
or until tomatoes are slightly charred and skins are just beginning to burst. Add broth,
bring to a boil. Cook over high heat 1 minute. Add tomato mixture and parsley to pasta,
toss gently to combine. Sprinkle with cheese; serve immediately.
Yield: 6 servings
Calories: 379 Fat: 8.8g Protein: 14.6g Carbs: 61.9 Fiber: 3.8 g
Enjoy:)
Page 12
Zucchini Oven Chips
Source: August 2005 Cooking Light
Date: July 21, 2005
HU's: 1
Servings: 4 (about 3/4 cup)
*Very good, and a good way to use up all your summer zucchini. I subbed Panko
breadcrumbs instead of using regular. I also threw in fresh minced garlic along with the
garlic powder.

1/4 teaspoon seasoned salt
1/4 teaspoon garlic powder
2 Tablespoons fat-free milk
2 1/2 cups (1/4 inch thick) slices zucchini (about 2 small)
Cooking Spray
1. Preheat oven to 425.

2. Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a
shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place
coated slices on an ovenproof wire rack coated with cooking spray; place rack on a
baking sheet. Bake at 425 for 30 minutes or until browned and crisp. Serve immediately.
Calories: 61 Fat: 1.9g Protein: 3.8 Carbs: 7.6g Fiber: 1
Enjoy:)
Page 13
Mediterranean Grilled Chicken
Source: Cooking Light, August 2002
HU: 3/3 oz. serving (HU is from Point Calculator, but i would count 1 oz as 1 point.
Servings: 6
Date: July 21, 2005
Note: Cooking the chicken with the skin on renders it tender and flavorful.
Serve the chicken with skewers of eggplant, tomatoes, onions, bell peppers, and zucchini - the
key ingredients of Provence's ratatouille. To prepare the skewers, brush vegetables with olive
oil, sprinkle with salt, and grill for 6 minutes, turning once.
6 bone-in chicken breast halves (about 3 #)

3 T. Rosemary-Garlic Rub
6 rosemary sprigs
6 thyme sprigs
1/2 t. freshly ground black pepper
Cooking spray
Loosen skin from chicken by inserting fingers, gently pushing between skin and meat. Rub 3
tablespoons Rub evenly over breast meat. Place 1 rosemary sprig and 1 thyme sprig between
skin and meat of each breast half. Gently press skin to secure. Cover and refrigerate 4 hours.
Prepare grill. Sprinkle chicken with pepper. Place chicken, skin sides down, on grill rack coated
with cooking spray. Grill 25 minutes or until done, turning occasionally. Discard skin before
serving. Note: Store cooked chicken in refrigerator for up to 2 days. (Totals include Rosemary-
Garlic Rub)
CARBOHYDRATE 1g Cooking Light, AUGUST 2002
Rosemary-Garlic Rub
Try this rub on chicken or pork, or stir it into mayonnaise or yogurt for a sandwich spread. One
recipe makes enough for Mediterranean Grilled Chicken and the Chicken-Arugula Focaccia
Sandwiches.
2 T. chopped fresh rosemary
2 T. plain fat-free yogurt
1/2 t. grated lemon rind
1 T. fresh lemon juice
1 t. minced fresh thyme
1/4 t. salt
Combine all ingredients. Store the rub in the refrigerator for up to 3 days.
Yield: 1/4 cup (serving size: about 1 teaspoon)
CALORIES 3(0.0% from fat); FAT 0.0g (sat 0.0g,mono 0.0g,poly 0.0g); PROTEIN 0.2g; CHOLESTEROL 0.0mg;
CALCIUM 8mg; SODIUM 41mg; FIBER 0.1g; IRON 0.0mg; CARBOHYDRATE 0.6g
Page 14
Stuffed Summer Squash
Source: Waney's Kitchen
HU: 2
Servings: 6
Date: July 21, 2005
6 medium yellow summer squash

1 cup Panko
2 T. melted light butter
1 egg, beaten
1 tsp. salt
1/4 tsp. ground black pepper
1/4 cup 2% Cheddar cheese
Trim squash, then carefully split squash in half lengthwise, leaving stems intact. Place in
boiling water & simmer until just tender. Remove squash, and let cool slightly.
Combine Panko with melted butter, reserving 3 T. for topping.
Scoop out squash pulp into separate bowl, combine with buttered Panko, onion, egg,
salt, pepper & cheese.
Spoon into squash shells. Sprinkle with reserved crumbs. Bake at 350 oven until tops
are lightly browned.
I used Land o Lakes light butter & Kraft 2% sharp cheddar cheese.
Page 15
Blueberry Muffin Cake
Cake Mix Doctor
Healthy Units: 4
Servings: 14 or 16
Posted by: Bawstinn32 (Maria)
July 21, 2005
Comments: I used vanilla yogurt and thought that the batter needed some more spice -
maybe double the cinnamon and add some nutmeg.
1 package Betty Crocker® SuperMoist white cake mix

1 1/2 cups lowfat yogurt
1/4 cup water
1 teaspoon cinnamon
4 whole eggs
1 cup blueberries
Preheat oven to 350. Spray a tube pan with cooking spray.
Measure out 2 tablespoons of the cake mix and reserve it. Place the remaining cake
mix, yogurt, water, cinnamon and eggs in a large mixing bowl. Blend with electric mixer
on low speed for one minute. Increase the mixer speed to medium and beat for two
minutes more, scraping the sides if needed. The batter should look thick and well
blended.
Toss the blueberries with the reserved cake mix.
Pour two-thirds of the batter into the prepared pan. Spoon the blueberries over the
batter. Spread the remaining batter over the blueberries so that it covers the fruit. Place
the pan in the oven.
Bake the cake until it is golden brown on top and the sides start to pull away from the
pan, 45 to 50 minutes. Remove the pan from the oven and place the pan on a wire rack
to cool for 20 minutes. Run a long, sharp knife around the edge of the cake and invert it
onto another rack so that the cake is right side up. Allow it to cool completely.
Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1 1/2 Other
Carbohydrates.
For 14 servings: Per Serving (excluding unknown items): 197 Calories; 5g Fat (22.5%
calories from fat); 4g Protein; 33g Carbohydrate; trace Dietary Fiber; 62mg Cholesterol;
295mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 2 Other Carbohydrates.
Page 16
Pumpkin Custard
Source: adapted from Cooking Light, October 2001
HUs: 3
Servings: 6
Date: 7/22/05
Notes: I would consider it Quick & Easy
Original recipe used 1 1/2 tsp. cinnamon and did not include allspice or ginger. Original
also added a pecan praline topping which I've never made. It's just so good w/o the
pecans that I never felt the need to add them or the 2 pts they would add to the dessert.
1 1/2 cups vanilla soy milk

3/4 cup canned pumpkin
2/3 cup sugar
1/2 teaspoon ground allspice
1/2 teaspoon ground ginger
1/4 teaspoon salt
3 large eggs
Preheat oven to 325 F. Spray 6 (6-ounce) custard cups with nonstick cooking spray and
set aside.
Combine all ingredients in a bowl. Stir well with a whisk. Divide mixture evenly among
the 6 custard cups. Place cups in a 9x13 inch pan. Add hot water to pan to reach a
depth of 1 inch. Bake 50 mins or until a knife inserted in the center of a custard comes
out clean. Remove cups from the pan and cool completely on a wire rack.
Cover and chill at least 3 hours.
Carbohydrate; 2g Dietary Fiber; 94mg Cholesterol; 126mg Sodium. Exchanges: 0
Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 1 1/2 Other Carbohydrates.
Page 17
Spicy Orange Beef
CL Aug 2005
Healthy Units: 5.6
Servings: 4 (1 serving is1/2 cup beef mix & 1/3 cup rice)
Posted by Leslie8908
Date: 7/23/05
Note: Q&E
Ingredients:
1 (3 ½) ounce bag boil-in-bag brown rice
½ teaspoon salt
½ teaspoon crushed red pepper
1 pound boneless sirloin steak, cut into ¼ inch strips
½ teaspoon grated orange rind
¼ cup fresh orange juice
2 tablespoons low-sodium soy sauce
1 teaspoon dark sesame oil
¼ cup (1-inch) slices green onions
Directions:
Cook rice according to package directions, omitting salt and fat. Combine rice and salt,
tossing well.
Combine garlic, pepper, and beef, tossing well.
Combine rind, juice, cornstarch, and soy sauce, stirring with a whisk.
Heat oil in a large nonstick skillet over medium-high heat. Add beef mixture and onions,
sauté 2 minutes. Add juice mixture, cook 2 minutes or until sauce thickens, stirring
frequently. Serve beef mixture over rice.
Page 18
Cherries Jubilee Ice Cream Pie
Source: CL Aug 2005
Healthy Units: 5.8
Servings: 8
Posted by Leslie8908
7/23/05
My notes: I subbed Splenda, brandy extract, and a prepared reduced-fat graham

cracker crust to save points and time. The points above do not include my changes.
1/3 cup water

¼ cup sugar
2 tablespoons brandy
1 (12-ounce) package frozen pitted dark sweet cherries
2 tablespoons butter, melted
2 tablespoons honey
1 ½ cups graham cracker crumbs
4 cups vanilla low-fat ice cream, softened
Combine first 5 ingredients in a medium saucepan. Bring to a boil, cook 2 minutes or

until thick, stirring constantly. Cool completely.
Combine butter and honey in a medium bowl. Add graham cracker crumbs, stirring to
blend. Press mixture into bottom and up sides of a 9-inch pie plate. Bake at 375 for 8
minutes. Cool completely.
Place ½ cup cooled cherry mixture in a food processor, process until smooth. Place
remaining cherry mixture in an airtight container; cover and chill.
Place softened ice cream in a large bowl, and beat with a mixer at medium speed until
smooth. Add pureed cherry mixture, and gently fold in to achieve a swirled pattern.
Spoon mixture into the cooled crust. Cover and freeze 4 hours or until firm. Top with
reserved cherry sauce just before serving.
Page 19
Green and Yellow Wax Beans with Roasted Pepper

HUs: 1
Serves:
Core: yes + 1/2
July 25, 2005
Red and yellow bell peppers and green and yellow beans brighten this side dish.
Toasted pine nuts offer a light crunch.
1 yellow bell pepper

1 red bell pepper
3/4 pound green beans, trimmed
3/4 pound yellow wax beans, trimmed
1/2 teaspoon salt
2 tablespoons pine nuts, toasted
2 teaspoons grated lemon rind
1 tablespoon fresh lemon juice
Cut bell peppers in half lengthwise; discard seeds and membranes. Place pepper
halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or
until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes. Peel and cut
into thin strips.
Place green beans in a large saucepan of boiling water; cook 4 minutes. Remove with a
slotted spoon. Plunge beans into ice water; drain. Add wax beans to boiling water; cook
4 minutes. Drain and plunge beans into ice water; drain.
Heat oil in a large nonstick skillet over medium-high heat. Add bell pepper strips, beans,
garlic, salt, and black pepper; sauté 2 minutes or until thoroughly heated. Remove from
heat, and add the nuts, rind, and juice, tossing gently to coat.
Yield: 6 servings (serving size: 1 cup)

CARBOHYDRATE 11.6g
Page 20
Creamy Fettuccine with Shrimp & Bacon
Source: Aug, 2005 Cooking Light
HU's: 7
Servings: 8 (1 1/4 cups pasta & 1 1/2 teaspoon of parsley)
*Notes-A big Hit, went together fairly quickly, and a very good alternative to a creamy
fettuccine dish without all the fat/calories. The only subs were that I cut the frozen peas
to 1 cup, and the Parmesan cheese to 3/4 cup. Thought that it was plenty. Cook the
fettuccine al dente so the strands remain intact and maintain their slightly firm texture.
1 pound uncooked fettuccine

2 bacon slices (uncooked)
1 pound large shrimp, peeled and deveined
1 1/2 cups frozen green peas, thawed
1 cup shredded carrot
2 cups 2 % reduced fat milk
2 tablespoons all purpose flour
1/2 teaspoon salt
1 cup (4 ounces) grated Parmesan cheese
1/2 cup chopped fresh flat leaf parsley, divided
1. Cook pasta according to package directions, omitting salt and fat. Drain well:, keep
warm
2. Cook bacon in a large nonstick skillet over medium high heat 6 minutes or until crisp.
Remove bacon from the pan reserving 1 tablespoon drippings in pan. Crumble bacon;
set aside.
3. Add shrimp and garlic to pan, sauté over medium high heat 2 minutes. Add peas, &
carrots, cook 2 minutes or just until shrimp are done. Transfer shrimp mixture to a large
bowl; keep warm
4. Combine milk, flour, salt & pepper, stirring with a whisk. Add milk mixture to pan, cook
over medium heat 3 minutes or until thickened and bubbly, stirring constantly with a
whisk. Remove pan from heat; add cheese, stirring until blended. Add milk mixture to
shrimp mixture; stir until combined. Add pasta and 1/4 cup parsley, tossing gently to
coat. Transfer pasta mixture to platter or divide evenly among each of 8 plates; sprinkle
evenly with remaining 1/4 cup parsley and crumbled bacon. Serve immediately.
Calories: 382 Fat: 7.7g Protein: 25g Carb: 52.9 Sodium 505mg
Enjoy:)
Page 21
Shrimp & Broccoli over Linguine
Servings: 4
Source: Nancy's Kitchen
Posted By: FancyNancy (Nancy)
HU: 7.8
Date: July 26, 2005
NOTE: This dish is a knock-off of one served at a favorite local restaurant. Theirs has
more butter in the sauce, but I found this to be pretty close to the original otherwise.
Feel free to kick it up a notch (or two) with more garlic, if desired.
Ingredients:
1/2 pound linguine
3 bottles clam juice
3 (or more) cloves garlic -- crushed
1 pound large shrimp -- peeled & deveined
1/2 pound broccoli florets
1 tablespoon butter
3 chicken bouillon cubes
1 large tomato, diced
Fresh basil leaves, chopped
Directions:
Pour clam juice in large spaghetti pot. Add water (enough to fill pot to cook linguine) &
bouillon cubes. Bring to boil, & cook pasta according to package directions. Add broccoli
for last 2 minutes. Reserve 3/4 cup cooking liquid (or more), drain pasta & broccoli.
In large skillet, melt butter. Cook garlic until tender. Add shrimp, tomato & basil and cook
until shrimp turns pink. If you need more liquid in the pan, add some clam juice from the
pasta.
Add shrimp & reserved cooking liquid to pasta & broccoli. Toss.
Serve with fresh grated Parmesan cheese & crushed red pepper flakes, if desired.
Exchanges: 3 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other
Carbohydrates.
Page 22
Wax Bean, Roasted Pepper, and Tomato Salad with Goat Cheese
Julie Grimes - Cooking Light, JULY 2005
HU - 1
Core + 1 (for the cheese and oil -- oil is counted since it's such a small amount)
Servings - 8
Posted by Shari (walkmuch)
7/26/2005
A tart vinaigrette dresses this fresh combination of mild-tasting wax beans, sweet
roasted red bell pepper, and juicy cherry tomatoes. Pungent goat cheese adds an extra
dimension of flavor. To save time, you can use bottled roasted red bell peppers; just
rinse them well to remove as much of the briny flavor as possible.
1 medium red bell pepper

2 quarts water
2 1/2 teaspoons salt, divided
1 pound wax beans, trimmed and cut in half crosswise
2 cups cherry tomatoes, halved
2 tablespoons cider vinegar
1 1/2 teaspoons sugar
1 teaspoon extravirgin olive oil
1/2 cup (2 ounces) crumbled goat cheese
Preheat broiler.
Cut bell pepper in half lengthwise, and discard the seeds and membranes. Place bell
pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil pepper
halves 10 minutes or until blackened. Place in a zip-top plastic bag, and seal. Let stand
15 minutes. Peel and cut into strips.
Bring 2 quarts water and 2 teaspoons salt to a boil in a large saucepan. Add beans;
cook 4 minutes or until beans are crisp-tender. Drain; place in a large bowl. Add bell
pepper strips, tomatoes, onions, and parsley; toss to combine.
Combine remaining 1/2 teaspoon of salt, cider vinegar, and remaining ingredients
except goat cheese, stirring with a whisk. Drizzle over salad; toss gently to combine.
Sprinkle with goat cheese.

CALORIES 63(36% from fat); FAT 2.5g (sat 1.2g,mono 0.9g,poly 0.3g); PROTEIN 3g; CHOLESTEROL
3mg; CALCIUM 40mg; SODIUM 289mg; FIBER 2.7g; IRON 1.2mg; CARBOHYDRATE 8.9g
Page 23
Boudro’s Guacamole
Source: Boudro's Restaurant, San Antonio TX
Servings: 16?
HU: 1
Posted by: Fancy.Nancy (Nancy)
Date: July 27, 2005
Note: At the restaurant, the waiter makes this appetizer right at the table. It goes
together quickly, so it's fun to make it after your guests arrive, as they're sipping their
cocktails.
Ingredients:
Juice of 1/2 orange

1/2 red onion, chopped
Fresh cilantro, to taste (about 2 tbsp)
½ cup chunky salsa (or more, to taste)
1 jalapeno pepper, chopped
2 avocados, coarsely chopped
Juice of 1 lime
Squeeze orange into bottom of bowl. Add chopped onion. Add the chopped avocado,
cilantro, & jalapeno. Stir in the salsa. Squeeze fresh limejuice in & stir. Add more salsa if
the mixture is too runny.
Exchanges: 0 Vegetable; 0 Fruit; 1 Fat.
Page 24
Southwestern Falafel with Avocado Spread
HUs: 6
Servings: 4
Posted by: MARGOKIDD(Margo)
Date: 7/27/05
Ingredients
15 oz canned pinto beans
1/2 cup Kraft Shredded Monterey Jack cheese
3/4 oz baked low-fat tortilla chips
2 Tbsp scallion(s)
1 Tbsp cilantro
1 items egg white(s)
1 tsp canola oil
1/4 cup avocado
2 Tbsp plum tomato(es)
1 Tbsp onion(s)
2 Tbsp light sour cream
1 tsp fresh lime juice
1/8 tsp table salt
2 average white pita bread
Instructions
1. Place pinto beans in a medium bowl; partially mash with a fork. Add Monterey Jack
cheese and next 5 ingredients (through egg white); stir until well combined. Form into 4
(1/2 inch thick) oval patties.
2. Heat canola oil in a large nonstick skillet over medium-high heat. Add patties, cook 3
minutes on each side or until patties are browned and thoroughly heated.
3. To prepare spread, while patties cook, combine the avocado, plum tomato, red onion,
sour cream, lime juice, and salt. Place 1 patty in each pita. Spread about 2 tbsp over
patty in each pita half. Serving size is 1 pita half and 1 patty
Page 25
Black Bean – Corn Cakes with Cilantro Sour Cream
Source: Weight Watchers “Dining For Two”
Healthy Units: 7
Servings: 2
Posted by: ellen6242(Ellen)
Date: July 27, 2005
Ingredients
1 (10 oz) can black beans, rinsed, drained and coarsely mashed
¼ cup shredded reduced-fat sharp cheddar cheese
¼ cup frozen corn, thawed
3 tablespoons yellow corn meal, divided
2 tablespoons chopped fresh cilantro, divided
1 egg white
1 chipotle en adobo, minced
1 scallion, chopped
1 ½ teaspoons ground cumin
¼ teaspoon salt
1 tablespoon corn oil
¼ cup fat-free sour cream
1 teaspoon grated lime zest
1 teaspoon lime juice
Instructions
1.Combine the beans, cheese, corn, 1 tablespoon of cornmeal, 1 tablespoon of cilantro,
egg white, chipotle pepper, scallion, garlic, cumin and salt in a medium bowl until well
mixed. Divide the mixture into 4 balls.
2. Place the remaining 2 tablespoons of cornmeal on a plate. Roll the bean balls in the
cornmeal to coat. Press each ball into a ½-inch thick patty.
3. Heat the oil in a large nonstick skillet over medium heat. Add the cakes and cook until
crisp and golden outside and heated through, 4-5 minutes on each side. Transfer to a
platter; cover with foil to keep warm.
4.To make the cilantro sour cream, combine the sour cream, lime zest, lime juice and
remaining 1 tablespoon of cilantro in a small bowl. Serve the bean cakes with the
cilantro sour cream.
Per serving (2 bean cakes and 2 tablespoons cilantro cream): 328 Cal, 9 g Fat, 2 g Sat
Fat, 0g Trans Fat, 4 mg Chol, 1046 mg Sod, 45 g Carb, 8 g Fib, 18 g Prot, 263 mg Calc.
Page 26
Gazpacho
Healthy Units: 1
Servings: 8
Posted by: Marinaj (Marina)
Date: July 2005
Comments: I got this recipe from a friend who used to make it for lunch when we played
bridge together. I always loved it but never made it until this week. I added a bit more
heat because we, Texans, like our food hot! My DD ate a lot of Gazpacho in Spain
where it was served with chopped hard boiled eggs that she added. She gave this
recipe a big thumbs up!
Ingredients:
2 cups fresh tomatoes, peeled and cut up
1 medium onion, cut into chunks
1 cup red and green bell peppers, cut into chunks
1 cup cucumber, peeled, seeded and cut into chunks
3 cups V8 Juice
1 clove garlic
1 tsp table salt
1 tsp black pepper
1 dash Tabasco Sauce (I used 2 dashes)
2 tsp Worcestershire sauce
3 Tbsp freshly squeezed lemon juice
Blanch tomatoes in boiling water; peel and chop. In blender, combine first 4 ingredients.
Blend leaving slightly chunky. Transfer to a large bowl. Add remaining ingredients. Taste
and adjust. Cover and chill well. Serve cold.
Page 27
Carrot Quick Bread with Cream Cheese Frosting
Servings: 8
Healthy Units: 8
August 1, 2005
Comments: I used light cream cheese in the frosting and cut it into 9 slices to drop the HU down to 6.
Bread is very moist, dense and filling.
This bread is rich in protein. Oats provide soluble fiber, and carrots contribute betacarotene. Slice the
entire loaf, wrap slices individually in foil, and freeze for up to a month. Toss a slice in your briefcase -
when you get to work, it should be thawed.
Bread:
1/2 cup soy flour
3/4 cup quick-cooking oats
1/4 teaspoon salt
1/2 cup water
1 large egg
1 cup whole milk
1 teaspoon vanilla extract
1 1/2 cup finely shredded carrot
Cooking spray
Frosting:
1 cup (4 ounces) block-style cream cheese, softened
1/3 cup powdered sugar
Preheat over to 350°.

To prepare bread, lightly spoon flours into dry measuring cups; level with a knife. Combine flours, oats,
cinnamon, baking powder, baking soda, and salt.
Place brown sugar and butter in a large bowl; beat with a mixer at medium speed until well blended. Add
water and egg; beat well. Beat in milk and vanilla. Gradually add flour mixture, stirring just until blended.
Fold in carrot and raisins. Spoon batter into a 9 x 5-inch loaf pan coated with cooking spray. 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.
To prepare frosting, place cream cheese and powdered sugar in a bowl; beat with a mixer at medium
speed until fluffy. Beat in lemon juice. Spread frosting over top of cooled bread.

CARBOHYDRATE 63.9g
Page 28
Brussels Sprouts Lardons
Source: Ina garten show & food tv website
HU: 2
Servings: 6
Posted By: Zephyr1
Date posted:7/3/05
Comments: this is outstanding if you like brussel sprouts and even if you do not.
Origianal recipe called for pancetta and EVOO but I subbed proscuito and omitted the
oil. Do not miss this one.
Ingredients:
4 ounces prosciutto
1 1/2pounds brussels sprout -- trimmed and cut in 1/2
3/4teaspoon kosher salt
3/4teaspoon freshly ground black pepper
1 3/4cups fat-free chicken broth
Heat the olive oil in a large (12-inch) sauté pan and add the pancetta. Cook over
medium heat, stirring often, until the fat is rendered and the pancetta is golden brown
and crisp, 5 to 10 minutes. Remove the pancetta to a plate lined with a paper towel.
Add the Brussels sprouts, salt, and pepper to the fat in the pan and sauté over medium
heat for about 5 minutes, until lightly browned. Add the raisins and chicken stock. Lower
the heat and cook uncovered, stirring occasionally, until the sprouts are tender when
pierced with a knife, about 15 minutes. If the skillet becomes too dry, add a little chicken
stock or water. Return the pancetta to the pan, heat through, season to taste, and serve.
Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 1/2 Vegetable; 1 Fruit; 0 Fat.
Page 29
Curried Chicken Salad with Apples and Raisins
Cooking Light, August 2005
Healthy Units: 4
Posted By: Zephyr1
August 3, 2005
Enjoy this fruit-studded chicken salad with whole-grain crackers, or spread it on whole
wheat bread for a sandwich.
Michelle’s Notes: I subbed a regular can of water packed tuna for the chicken and
added a dash of lemon pepper. This one is great both ways.

1 teaspoon curry powder
2 teaspoons water
1 cup chopped skinless, boneless Grilled Lemon-Herb Chicken (about 4 ounces)
3/4 cup chopped Braeburn apple (about 1 small)
1/3 cup diced celery
3 tablespoons raisins
1/8 teaspoon salt
Combine mayonnaise, curry powder, and water in a medium bowl, stirring with a whisk
until well blended. Add the Grilled Lemon-Herb Chicken, chopped apple, celery, raisins,
and salt; stir mixture well to combine. Cover and chill.

CARBOHYDRATE 26.9g
Page 30
Grilled Vegetables with Feta
Cooking Light, August 2005
Healthy Units: 4
Yield: 8 servings
August 3, 2005
The nutritional information and serving size seem to be out of whack in this recipe. I ran
this thru Mastercook and posted the HUs it gave me. Additionally, the original recipe
stated 2 cups of vegetables per serving. I only had 8 cups cooked vegetables total.
It had a nice flavor and was a different side dish that was easy to put together. I
marinated the vegetables in the vinegarette for approximately 3 hours to let the flavors
soak in.
Vinaigrette:
1/4 cup balsamic vinegar
2 tablespoons Dijon mustard
1 teaspoon freshly ground black pepper
1/2 teaspoon salt
Vegetables:
2 medium zucchini, halved lengthwise (about 1 pound)
1 red bell pepper, quartered
1 yellow bell pepper, quartered
4 (1/2-inch-thick) slices Vidalia or other sweet onion
4 (4-inch) portobello caps
Cooking spray
Remaining ingredients:
4 cups hot cooked basmati rice
1/2 cup (2 ounces) feta cheese, crumbled
Prepare grill.
To prepare vinaigrette, combine first 6 ingredients in a small bowl; stir well with a whisk.
To prepare vegetables, combine 1/4 cup vinaigrette, zucchini, and bell peppers in a
large bowl. Brush remaining 1/4 cup vinaigrette over both sides of onion slices and
mushroom caps. Place vegetables on grill rack coated with cooking spray; grill 2 1/2
minutes on each side or until vegetables are tender and browned. Place vegetables on
a cutting board; cut each vegetable piece in half. Serve over rice; sprinkle with cheese.
Yield: 8 servings (serving size: 1/2 cup rice, about 1 cup vegetables, and 1 tablespoon
cheese)
Page 31
Buffalo Chicken Wraps
Source: Eating Well, Aug/Sept 2005

HU: 5.3
Servings 4
Posted by Fancy.Nancy (Nancy)
August 3, 2005
2 tablespoons hot pepper sauce -- such as Frank's red hot

3 tablespoons white wine vinegar -- divided
1/4 teaspoon cayenne pepper
2 teaspoons extra virgin olive oil
1 pound chicken breast -- tenders
2 tablespoons light mayonnaise
2 tablespoons nonfat yogurt
1/4 cup blue cheese, crumbled
4 8-inch whole wheat tortilla
1 cup shredded lettuce
1 large tomato -- diced
1 cup sliced celery -- about 2 stalks
Whisk hot pepper sauce, 2 tablespoons vinegar & cayenne pepper in a medium bowl.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken tenders; cook
until cooked through and no longer pink in the middle, 3 to 4 minutes per side. Add to
the bowl with the hot sauce; toss to coat well.
Whisk mayonnaise, yogurt, pepper and the remaining 1 tablespoon vinegar in a small
bowl. Stir in blue cheese.
To assemble wraps: Lay a tortilla on a work surface or plate. Spread with 1 tablespoon
blue cheese sauce and top with one-fourth of the chicken, lettuce, tomato and celery.
Drizzle with some of the hot sauce remaining in the bowl and roll into a wrap sandwich.
Repeat with the remaining tortillas.
Per Serving: 275 calories, 8 g fat (2 g sat fat, 2 g mono); 55 mg cholesterol, 29 g carb,
24 g protein, 4 g fiber, 756 mg sodium.
Page 32
Seafood-Stuffed Poblanos With Warm Tomato Salsa
Source: Cooking Light April 1998
HU: 2.6
Servings: 4
Date: August 3, 2005
My Notes: i used 2% blend of jack & cheddar; i would seed the tomatoes & omit the
water, as salsa was thin & was watery after baking. I would also probably spice up the
crab mixture.
1 c. lump crabmeat, shell pieces removed

1/4 c. (1 oz) finely shredded reduced-fat sharp cheddar cheese
1/4 c. (1 oz) finely shredded Monterey Jack cheese with jalapeño peppers
1/8 t. salt
1/8 t. pepper
2 large poblano chiles, halved and seeded
Cooking spray
3 c. chopped peeled tomato (1 1/4 pounds)
2 c. sliced onion
1/4 c. water
1 t. white vinegar
1/4 teaspoon salt
1 jalapeño pepper, seeded and sliced
Preheat oven to 350°. Combine first 6 ingredients in a bowl. Divide the crab mixture
evenly among chile halves.
Place stuffed chiles in an 11- x 7-inch baking dish coated with cooking spray.
Combine tomato and remaining ingredients in a saucepan; bring to a boil. Cover, reduce
heat, and simmer 30 minutes or until onion is soft. Pour warm tomato salsa over chiles.
Cover and bake at 350° for 45 minutes.
1.3mg;
CARBOHYDRATE 12.9g
Page 33
Tofu-Vegetable Thai Curry
Source - Friend of Shari's
Healthy Units - 6
Servings - 4
Posted by Shari (Walkmuch)
8/3/2005
Quick and Easy
My notes: This is really fast and tasty. I use the whole can of coconut milk but the points
are for 1 cup. I just don't like to have leftovers. I also use 1/2T curry paste since I like a
bit of heat but not too much. I think I've always made it with fish. Anything mild and a
little bit firm works well. As I recall the portions are generous.
1 cup light coconut milk

1T red curry paste
1T thai fish sauce
1T sugar
1T soy sauce
1/4 unsalted roasted peanuts
1 medium lime (use 1/2 lime for juice (1/4T), slice remaining half into slices)
1 red chile pepper split in half
4 basil leaves
12oz firm tofu (or 1lb fish), cubed
1 1/2 cups sliced mushrooms
1/2 medium red bell pepper, diced
1 cup cubed eggplant
2 cups cooked rice
Spray non-stick skillet and briefly sauté vegetables. Season with salt and pepper.
In a saucepan over medium heat, bring coconut milk to a boil. Simmer 10 minutes. Add
curry paste and stir constantly for 2 minutes. Add sugar, fish sauce, soy sauce, lime
juice, peanuts, chile pepper, basil, and lime slices. Maintain over low heat.
Sprinkle tofu with salt and pepper, cook over medium heat until browned. Combine all
and serve over rice.
Page 34
Peppermint-Marshmallow Ice Cream Pie
Source: Cooking Light, August 2005
Serves: 8
HU's: 6
August 3, 2005
Brushing melted ice cream into the pie plate "glues" the crust into place. Crushed
chocolate wafers create the crust, while whole cookies define the edges of the pie.
My notes: I served 12-15 with this. Quite delish!
4 cups vanilla low-fat ice cream, softened and divided

20 chocolate wafer cookies (such as Nabisco's Famous Chocolate Wafers), coarsely
crushed and divided
1 1/4 cups miniature marshmallows, divided
15 hard peppermint candies, crushed
8 chocolate wafer cookies
5 hard peppermint candies, crushed
Place 2 tablespoons vanilla low-fat ice cream in a small microwave-safe bowl.

Microwave at high 20 seconds or until ice cream melts. Spread melted ice cream in the
bottom of a 9-inch pie plate. Arrange half of crushed chocolate wafer cookies in bottom
of pie plate.
Place remaining softened ice cream, 1 cup marshmallows, and 15 crushed candies in a
large bowl; beat with a mixer at medium speed until well combined. Spoon half of
mixture evenly into crust, and sprinkle evenly with remaining crushed cookies. Spread
remaining ice cream mixture over crushed cookies.
Arrange whole cookies around outside edge of pie; sprinkle top of pie with remaining
1/4 cup marshmallows and 5 crushed candies. Cover and freeze 4 hours or until firm.
Yield: 8 servings (serving size: 1 wedge)
0.8mg; CARBOHYDRATE 53g
Page 35
Cucumber Party Appetizers
Healthy Units: 1
Servings: 15 (3 per serving)
Posted by: Marinaj
Date: 8/3/2005
1 pound package of Cocktail (Party) Bread (about 45 slices)

1 cup Light Ranch Dressing
1 pound (or as much as you need) cucumber, sliced
Dill
Spread 1 teaspoon of dressing on each slice of bread. Top with slice of cucumber and
sprinkle with dill. Refrigerate and serve chilled.
Page 36
Deep Dish Apricot-Apple Betty
HU: 5 per serving (3 w/ my changes)
Servings: 8
August 3, 2005
Filling:
4 cups thinly sliced peeled Braeburn or Fuji apple (about 1 1/2 pounds)
4 cups quartered apricots (about 12 medium)
1 cup granulated sugar (I used Splenda)
1/2 teaspoon almond extract
1/4 teaspoon salt
Topping:
2 tablespoons butter (I used light butter)
1/4 cup finely chopped almonds
1/4 teaspoon salt

To prepare the filling, combine first 9 ingredients in a medium bowl. Spoon the apple
mixture into an 8-inch square baking dish.
To prepare the topping, melt the butter in a small saucepan over medium heat. Lightly
spoon 1/3 cup flour into a dry measuring cup; level with a knife. Add flour and remaining
ingredients to butter; stir well. Sprinkle evenly over apple mixture. Bake at 350° for 45
minutes or until bubbly and golden brown.
CALORIES 260(17% from fat); FAT 4.9g (sat 2g,mono 2g,poly 0.6g); PROTEIN 2.2g;
CARBOHYDRATE 54.7g
Page 37
Tomatoes with Green Onions and Basil
Source: WW Annual Recipes for Success, 2003
HU: 1
Servings: 2
1 1/2 t. olive oil

1 pint (2 cups) grape or cherry tomatoes
1 1/2 T. thinly sliced green onions
1 T. minced fresh basil
2 t. balsamic vinegar
1/4 t.salt
1/8 t. pepper
Heat oil in large nonstick skillet over medium-high heat. Add tomatoes, sauté 1 to 2
minutes or until heated. Remove from heat. Stir in green onions and remaining
ingredients. Toss gently. Serve immediately.
Per serving: cal 67, fat 3.9, fiber 1.9
Page 38
Cajun Oven-Fried Chicken
Source: Cooking Light, October 2002
HU: 4.4
Servings: 4
Panko, fresh crunchy Japenese breadcumbs, can be found at Asian markets. They
produce the crispest oven-fried chicken, so it's worth the effort. You can try curry powder
in place of the Cajun seasoning.
1/3 cup low-fat buttermilk

1 tablespoon salt-free Cajun seasoning (such as Spice Hunter)
1/2 teaspoon salt
1 cup panko (Japanese breadcrumbs)
2 chicken breast halves (about 1 pound), skinned
2 chicken drumsticks (about1/2 pound), skinned
2 chicken thighs (about 1/2 pound), skinned
Cooking spray

Combine first 3 ingredients in a shallow dish. Place panko in a shallow dish. Dip
chicken, one piece at a time, into buttermilk mixture; dredge in panko.
Place chicken on a baking sheet lined with parchment paper. Lightly coat chicken with
cooking spray. Bake at 400° for 40 minutes or until done, turning after 20 minutes.
Yield: 4 servings (serving size: 1 breast half or 1 thigh and 1 drumstick)
CARBOHYDRATE 9g
My Notes: I brined the chicken in the buttermilk & spice overnight, then baked it on a
rack, so i did not turn it. I used all breasts, which were large, took 55 minutes. Very
moist.
Page 39
Apple Salad With Peanut Butter Dressing
Source: WWRRB
HU: 2.8
Servings: 4
8/6/05
Quick & Easy (probably Kid Friendly too)
Comments: A very tasty version of the classic Waldorf Salad. I like to use one red apple
and 1 green apple for color. My preferences are Gala or Pink Lady and Granny Smith.
Each serving is approximately 1/2 - 2/3 cup. When I want this as my main dish for lunch
rather than a side dish, I divide it into three servings which calculates to 4 points per
serving.
2 medium apples -- coarsely chopped

1 cup celery -- chopped
1/4 cup raisins
2 Tablespoons reduced-fat peanut butter
1 container (6 oz) nonfat vanilla yogurt
Put the peanut butter in a small microwave safe bowl and heat 10 -15 seconds to
soften. Combine the peanut butter and yogurt, mixing well to make dressing.
In another bowl combine the apples, celery and raisins. Pour the dressing over the
salad and toss to mix.
Per Serving (for 4 servings): 159 Calories; 3g Fat (18.1% calories from fat); 5g Protein;
29g Carbohydrate; 3g Dietary Fiber; 1mg Cholesterol; 106mg Sodium. Exchanges: 0
Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fruit; 1/2 Fat; 1/2 Other Carbohydrates.
Page 40
Zesty Orange Salmon
Diabetes Forecast, September 2005

HU: 6
Servings: 4
Serving Size: 1 filet
Sandy Williams (Nana Texas)
August 6, 2005
Preparation time: 10 minutes

Cooking time: 8 -9 minutes
2 tsp. chili powder

2 tsp. orange zest
1 tsp. paprika
1 tsp. cumin
½ tsp. coriander
¼ tsp. salt
1/8 tsp. black pepper
4 (5 oz) salmon filets
Preheat over to broil or outdoor gill to medium high.
Combine first 7 ingredients. Rub the mixture over each piece of salmon. Place the
salmon, skin-side down on a foil-lined broiler tray coated with cooking spray or an
outdoor grill rack well coated with cooking spray.
Broil or grill the salmon, rub-side up, for about 8-9 minutes until cooked through. If
grilling the salmon, turn once to allow the rubbed side to achieve some grill marks.
13 g. total fat; 96 mg. cholesterol; 233 mg. sodium; 2 g. total carbohydrate (1 g. fiber);
31 g. protein
Rub may be kept in a container for about 1 month. It can be used on swordfish or tuna,
as well as the salmon.
We found the salmon to be more moist with this rub. It was not "hot" as we had
expected it to be with the chili powder on it. DH thought that it seemed a bit like
"blacked" salmon might be. We did it on the grill.
Page 41
Fig Cake
Source: Adapted from Southern Living July 2002
HU: 4 (with glaze) HU w/o Glaze: 3
Servings: 16
Make & freeze the cake up to 2 weeks in advance; add the glaze the day you serve it.
Jane's Note: this reminds me of a wonderful spice cake my grandmother used to make.
2 cups all purpose flour

3/4 cup Splenda for Baking *
1 tsp. salt
1 tsp. baking soda
1 tsp. ground cloves
1 tsp. ground nutmeg
1 tsp. ground cinnamon
1 c. fat free egg substitute
1 c. sugar free applesauce
1 c. low fat buttermilk
1 tsp. vanilla extract
1 c. chopped fresh figs
1/2 c. chopped pecans
Buttermilk Glaze
Stir together first 7 ingredients; add egg, applesauce & buttermilk. Blend well. Stir in vanilla.
Fold in figs and pecans. Pour into a 13 x 9 inch pan, sprayed with cooking spray.
Bake at 325 for 35 minutes or until a wooden pick inserted in center comes out clean. Pierce top
of cake several times with a wooden spoon; drizzle glaze over cake.
Buttermilk Glaze:
1 cup Splenda **
1/2 cup lite butter
1/2 cup low fat buttermilk
1 T. light corn syrup
Bring all ingredients to a boil in small saucepan & cook for 3 minutes.
Note: Make sure you use proper Splenda product:

* Splenda for Baking: if a recipe uses 1 cup sugar, you would only use 1/2 cup Splenda for
Baking.
**Splenda. This is the regular Splenda, that measures cup to cup to sub for sugar.
Page 42
Smoky Black-Bean Soup
WW TurnAround
HU - 4
Core
Serves 4
8/6/05
3 (15oz) cans black beans

1/4lb canadian bacon, trimmed of all visible fat and chopped
1 onion, chopped
1 green pepper, seeded and chopped
1 red pepper, seeded and chopped
1tsp ground cumin
1/2tsp ground chipotle chile
4 cups reduced-sodium chicken broth
1/4tsp salt
Drain and rinse 2 cans of beans.
Spray non-stick pan and set over medium heat. Add Canadian bacon and cook, stirring
occasionally, until browned, 3-4 minutes. Add onion, peppers, and garlic; cook, stirring
occasionally, until softened and lightly browned, 6-7 minutes. Add cumin and chile
powder; cook, stirring constantly, until fragrant, about 30 seconds. Add all beans and
broth; bring to a boil. Reduce heat and simmer until slightly thickened, about 30
minutes.
Remove from heat; let cool about 10 minutes. Pour 4 cups soup into blender or
processor and puree. (Alternatively, keep in saucepan and use an immersion blender
and process to desired consistency.) Return to saucepan and stir in salt. Cook, stirring
occasionally, over med-high heat until heated through, about 2 minutes.
4 servings ~1-1/3 cup

209 calories, 3g fat, 0g sat fat, 0g trans fat, 9mg chol, 1,195mg sodium, 29g carb, 11g
fiber, 16g protein, 69mg calcium.
Page 43
Ginger Lime Pork
Source: Diabetes Forecast, September, 2005

HU: 5
Servings: 4
Posted by Sandy W. (Nana)
August 7, 2005
Preparation Time: 10 minutes

Cooking Time: 10 minutes
2 tsp. lime zest

¼ cup lime juice (approximately the juice of 1 large lime)
1 Tbsp. reduced-sodium soy sauce
2 Tbsp. finely minced scallions
¼ cup honey
2 Tbsp. minced ginger
2 tsp. minced garlic
1 lb. boneless pork loin chops, trimmed (about ½ to 1” thick)
½ tsp. salt
¼ tsp. fresh ground black pepper
1. Preheat oven broiler of outdoor grill to medium high.

2. In medium bowl combine: zest, juice, soy sauce, scallions, honey, ginger, and garlic
3. Add the pork to the marinade. Marinate for 5 minutes.
4. Drain the marinade into a small saucepan. Reduce the marinade on medium-low heat
to about half the volume.
5. Place the pork on a foil-lined broiler pan coated with cooking spray or on a grill rack
that is well coated with cooking spray.
6. Sprinkle with salt and pepper. Broil or grill the pork for about 10 minutes until cooked
through, turning once.
7. Serve with the reduced marinade sauce poured over the pork.
Notes: We grilled outside. The loins were very succulent and tender.
198 calories; 7 g. fat; 58 mg. cholesterol; 484 mg sodium; 12 g. carbohydrate; 22 g.
protein.
Page 44
Green Bean, Chickpea, and Tomato Salad
Healthy Units: 3
August 8, 2005
Comments: I added a touch more vinegar than what was called for.
The salad holds well and can be tossed a few hours in advance--but leave out the salt
until close to serving time, since it will cause the tomatoes to release their juice. Blanch
the green beans up to a day ahead, and keep refrigerated.
2 cups green beans, trimmed (8 ounces)

4 cups coarsely chopped tomato (about 2 1/2 pounds)
1 cup thinly sliced red onion
1/2 cup (2 ounces) crumbled feta cheese
2 tablespoons chopped fresh mint
2 tablespoons red wine vinegar
1/2 teaspoon salt
2 1/2 teaspoons extravirgin olive oil
1 (15 1/2-ounce) can chickpeas (garbanzo beans), rinsed and drained
Place the beans in a large saucepan of boiling water, and cook 3 minutes. Drain and
plunge beans into ice water. Drain.
Combine beans, tomato, and remaining ingredients in a large bowl; toss well to
combine.
CARBOHYDRATE 24.4g
Page 45
Grilled Steak with Fresh Corn Salad
Source: Eating Well Aug/Sept 2005

HUs: 8
Serves: 4
August 8, 2005
Notes: Loved the combination of smokey corn and fresh tomatoes and basil. This was
quick and easy, I grilled the corn and steak then chopped and combined the veggies
while the corn cooled and the steak rested- dinner was ready in less than 30 minutes.
Leftovers were great as a cold salad the next day.
1 tablespoon minced garlic

3 teaspoons extra-virgin olive oil, divided
2 boneless strip (top loin) steaks, trimmed (about 1 1/4 pounds)
5 large ears corn, husked
2 medium tomatoes, chopped (about 1 1/2 cups)
1 small orange or red bell pepper, diced (about 1 cup)
2 tablespoons red-wine vinegar
1. Preheat grill to high.
2. Combine garlic, 1 teaspoon oil and 1Ú4 teaspoon salt in a small bowl. Rub the
mixture on both sides of the steaks. Place the steaks and corn on the grill. Grill the
steaks 2 to 4 minutes per side for medium-rare. Let them rest while the corn finishes
cooking. (The steaks will continue to cook while resting.) Grill the corn, turning to cook
all sides, until some of the kernels are slightly charred, 8 minutes total. Let stand until
cool enough to handle, about 5 minutes.
3. Remove the kernels from the cobs using a sharp knife. Combine the corn, tomatoes
and bell pepper in a medium bowl; stir in basil, vinegar, the remaining 2 teaspoons oil
and 1/4 teaspoon salt. Slice the steaks and serve with the corn salad.
Makes 4 servings.

Page 46
Perfect Creamy Cauliflower Soup
Source: Fit For Life
HUs: 3
Servings: 4
Postd by: Cockermom13
2 Tablespoons corman's lightbutter

2 Tablespoons olive oil
8 scallions -- chopped
2 stalks celery -- chopped
2 medium cauliflower -- cored and coarsely chopped
1/2 teaspoon salt
1/2 teaspoon curry powder -- (optional of course I use lots because I love it.)
1/8 teaspoon pepper -- freshly ground
1 teaspoon dried basil
1 teaspoon savory or marjoram -- (I use 1/2 t of each dried)
6 cups chicken bouillon -- (I use canned ff chicken broth Original recipe calls for Miso
but I prefer Chicken broyh)
1/8 teaspoon nutmeg -- I omit
In heavy soup kettle, melt butter and add oil. Add onion, scallions and garlic. Add celery
and cauliflower. Add seasonings. Mix well and cook, uncoved, over medium heat for
several minutes, stirring frequently. Add Chicken broth and bring to a boil. Simmer,
covered, over medium heat for 15 mintues or until cauliflower is tender. Remove cover
and cool slightly.
Puree in small increments in blender until smooth and creamy. Reheat, adding fresh
ground nutmeg, if desired.
Page 47
Chili-Lime Corn
Weight Watchers
Healthy Units: 1
Core
Servings: 4
Marinaj
August 9, 2005
1 tsp chili powder

1 tsp lime zest
1 1/2 Tbsp fresh lime juice
1 tsp table salt
4 medium corn on the cob
Preheat grill. Stir together chili powder, lime zest and juice, and salt; brush over husked
corn.
Grill corn over medium heat until tender and lightly charred, about 10 minutes
Page 48
Jalapeño Relish
Source: Blue Mesa Grill
HU: 2
(or 1 if you consider that the sugar syrup is discarded=see nutritionals below)
Servings: 16 (1/4 cup per serving)
Posted: August 9, 2005
Sweet and spicy, this relish adds great flavor to grilled meats, game and poultry. Use it as a
relish on sandwiches, or mix with cream cheese for a delicious snack on crusty bread.
NOTE: ****With all the handling of the jalapeno peppers, you need plastic gloves! Ask the deli
counter for a couple of sets next time or buy some disposable ones.
3/4 lb. jalapeño peppers

1 medium yellow onion (about 1/2 lb.)
4 medium carrots (about 1/2 lb.)
1 large red bell pepper, stem and seeds removed
1 3/4 cups sugar
1 3/4 cups splenda
2 cups apple cider vinegar
1 tblspn. yellow mustard seeds
1 tblspn. dill seeds
Cut jalapenos in half, remove seeds and membranes, and julienne cut (1/4" strips). Be sure to
wear rubber gloves when handling the chiles!
• Clean and julienne cut remaining vegetables.
• Combine the sugar and vinegar in a non-reactive stockpot over medium heat. Mix until the
sugar dissolves.
• Add all the vegetables and heat to a boil. Simmer for 20-25 minutes until relish thickens.
• Add spices and continue to simmer for 30-40 minutes.
• Remove from heat and cool to room temperature. Relish will thicken more as it cools.
• Drain off most of the liquid and store in a covered container in the refrigerator. Relish will keep
up to two weeks in the refrigerator.
Per Serving: 109 Calories; trace Fat (3.2% calories from fat); 1g Protein; 28g Carbohydrate; 1g
Dietary Fiber; 0mg Cholesterol; 6mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 0 Fruit; 0 Fat; 1 1/2 Other Carbohydrates.
If you pour off the liquid, then nutritionals for the remainder (considering that only ½ of the sugar
remains) are:
Per Serving: 67 Calories; trace Fat (5.1% calories from fat); 1g Protein; 17g Carbohydrate; 1g
Dietary Fiber; 0mg Cholesterol; 5mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.
Page 49
Peruvian-Style Beef Kebabs With Grilled Onion And Zucchini
Source: Epicurious.com
HUs: 6
Servings: 6
Posted by: kwe730(Kim)
Note: I cut the onion and zucchini into chunks and put them on the skewers with the beef then
brushed them with the marinade before grilling. I also added extra veggies like mushrooms and
green peppers. I also used reduced sodium soy sauce and cut the amount of kosher salt
because I was afraid that it would be too salty.
Ingredients:
1 3/4 lb beef tenderloin roast, trimmed
2 tablespoons soy sauce
2 teaspoons kosher salt
6 (1/4-inch-thick) rounds of red onion (cut from 1 large)
3 medium zucchini (1 lb), sliced 1/4 inch thick lengthwise
Special equipment: 6 (8-inch) bamboo skewers (Kim's note: Because of the extra veggies I
needed more.)
Soak skewers in water while marinating beef.

Cut beef into 24 (1-inch) cubes. Stir together soy sauce, lime juice, salt, and cumin in a bowl
and add beef, tossing to coat well. Marinate beef, covered, at room temperature 1 hour.
Prepare grill for cooking.
After beef has been marinating 45 minutes, lightly brush onion rounds with oil and season with
salt and pepper. Grill onion on a well-oiled rack set 5 to 6 inches over glowing coals, carefully
turning once with a metal spatula, until lightly charred and tender, 3 to 4 minutes on each side.
Transfer to a platter and keep warm.
Arrange zucchini on grill and grill until lightly charred and just tender, about 1 minute on each
side. Transfer to platter and season with salt.
Pat beef dry with paper towels and toss with remaining oil. (Discard marinade.) Thread 4 pieces
beef onto each skewer and grill, turning occasionally, until charred, about 5 minutes total for
medium-rare.
Serve kebabs with onion and zucchini.
Cooks' note: Instead of the grill, you can cook the vegetables and beef in a hot well-seasoned
ridged grill pan over moderately high heat. Each serving about 263 calories and 15 grams fat
Gourmet, July 2000
Page 50
Roasted Herb Potato Wedges
Source: Weight Watchers.com
HU: 2
Servings: 4
2 T. Dijon mustard
1 t. olive oil
1 T. fresh rosemary, chopped
1 T. fresh oregano, chopped
1 T. fresh parsley, chopped
1/2 t. salt
1/4 t. black pepper
1 pound uncooked new potatoes, cleaned & halved (white or red)*
Preheat oven to 425. Combine all ingredients in a bowl. Place potatoes in a large zip
lock bag. Add mustard mixture. Close bag & shake to coat. Pour onto a shallow baking
pan coated with cooking spray.
Bake, turning occasionally, until potatoes are tender, about 25 to 30 minutes. Yields
about 1/2 cup per serving.
*My Notes: I think putting everything in a bag wastes the coating. I put everything in a
large bowl & gently tossed with a spatula. I also used small yukon golds, that i
quartered, instead of new potatoes.
WW added: to turn up the flavor, sub one T. whole grain mustard for one T. of Dijon
Page 51
Blueberry Orange Bread
CLBB
Yield: 12 servings
Healthy Units: 4
August 13, 2005
Comments: I may skip the glaze next time - it made the top of my bread soggy. Not sure
if that was because I waited until it was cool to put on. Nice orange flavor.
1 tablespoon orange rind
1 whole egg
1 cup sugar
1 cup flour, all-purpose
1 cup whole wheat pastry flour
1/2 teaspoon salt
1 1/2 cups blueberries
1 teaspoon grated orange rind
2 tablespoons fresh orange juice
2 tablespoons honey
Combine butter and boiling water in a small bowl; add 1 tablespoon grated orange rind
and 1/2 cup orange juice. Set mixture aside
Beat egg and sugar with an electric mixture until light and fluffy. Combine the flour,
baking powder, soda, and salt. Add to egg mixture alternately with the orange juice
mixture, beginning and ending with the flour mixture.
Fold in blueberries.
Spoon batter into greased 9x5x3inch loaf pan. Bake at 350 degrees for 55 mins. Cool
bread in the pan 10 mins and then move to a wire rack.
Combine the orange rind, orange juice and honey, mixing well. Spoon over hot bread.
Let cool.
Grain(Starch); 0 Lean Meat; 1/2 Fruit; 1/2 Fat; 1 1/2 Other Carbohydrates.
Page 52
Fresh Tomato and Basil Risotto with Mozzarella
Adapted from Cooking Light October 1995
Servings: 4 (1 1/2 cups each)
Points per serving: 8.2
Posted by DebMj1
August 14, 2005
Notes: This is a phenomenal risotto. The original recipe called for more olive oil
throughout and produced 6 1-cup servings. I cut the olive oil and changed it to 4 1 1/2
cup servings. That makes it a very generous portion for 8.2 points. I stirred the
Parmesan (I subbed Asiago though) into the risotto rather than sprinkling it on top, and
garnished it with a fresh basil leaf.
1 1/2 cups diced plum tomato

2 Tablespoons chopped fresh basil
1/2 teaspoon salt
1 clove garlic, crushed
42 ounces nonfat chicken broth, low-sodium
1 1/2 teaspoons olive oil
1 1/2 cups arborio rice, uncooked
2 ozs mozzaarella cheese, part skim milk, diced (2 ozs)
1/2 oz grated Parmesan cheese, freshly grated (I subbed grated Asiago here)
1. Combine first 5 ingredients in a small bowl; stir well and set aside.
2. Bring broth to a simmer in a medium saucepan (do not boil). Keep warm over low
heat.
3. Heat 2 tsps. oil in a large saucepan ove medium-high heat. Add onion; sauté 3
minutes. Add rice; cook 1 minute, stirring constantly. Add wine; cook 1 minute or until
liquid is nearly absorbed, stirring constantly. Add warm broth, 1/2 cup at a time, stirring
constantly until each portion of broth is absorbed before adding the next (about 20
minutes total). Add tomato mixture;cook 2 minutes, stirring constantly. Remove from
heat; stir in mozzarella cheese and pepper. Sprinkle each serving with Parmesan
cheese.
Page 53
Farfalle with Zucchini, Squash & Mint
Source: WW Slim Ways with Pasta Cookbook
Serves 4
HU: 6 per serving
8/14/05
Comments: This is not very "saucy" and I sometimes add another 1/4-1/2 cup crushed
tomatoes so that the leftovers don't get too dry. These are very generous servings and I
rarely make anything else on nights I'm having this. I have subbed 3/4 teaspoon dried
mint for the fresh with success.
1 Tablespoon + 1 Teaspoon extra virgin olive oil, divided

2 TBSP finely chopped onion
1 1/2 cups canned crushed tomatoes
6 ounces farfalle (bow-tie) pasta, cooked & drained
2 teaspoons chopped fresh mint
1 1/2 cups thinly sliced zucchini
1 1/2 cups thinly sliced yellow squash
3 ounces part-skim mozzarella cheese, shredded
2 teaspoons grated parmesan cheese
Preheat oven to 350 F. Spray an 8" square pan (I've always used a larger pan) with
nonstick cooking spray.
In large saucepan, heat 2 tsps olive oil, add onion and sauté 2 mins. Add garlic, sauté 1
min. Add tomatoes, salt and pepper to taste; simmer 15 mins. Stir in pasta & mint;
remove from heat.
In large nonstick skillet, heat remaining 2 tsps oil; add zucchini & squash. Sauté, stirring
occasionally, until golden and slightly wilted (about 5 mins).
Spoon half the pasta mixture in the pan. Layer with half the squash mix, then half the
mozzarella. Repeat layers. Sprinkle evenly with Parmesan. Bake 15 mins.
Each serving has 294 calories, 10 g fat, 3 fiber, 13 g protein, 40 g carbohydrates, 267
mg sodium, + 13 mg cholesterol.
Page 54
Classic Basil Pesto
Source: CL 08/05
Healthy Units: 1.5
Posted by Jennabwilde
Date 08/14/2005
Servings: 3/4 cup (serving size: 2 tablespoons)
Ingredients
2 cups loosely packed basil leaves

1/3 cup (about 1 1/2 ounces) grated fresh Parmesan cheese
1 tablespoon coarsely chopped walnuts
1/2 teaspoon salt
Instructions:
Combine all ingredients in a food processor; process until smooth.

CARBOHYDRATE 1.2g
Page 55
Lemon Meringue Baked Alaska
Source: Cooking Light Aug 2005
HUs: 6
Servings: 8
Posted By: TrishBlau
Date: Aug 14, 2005
This dessert may be more point heavy, but is really good for a special occasion!
Everyone loved it. I did not put the pie under the broiler, but used a brulee torch instead
to brown the meringue. I think it is easier that way.
The layer of meringue insulates the ice cream mixture, keeping it from melting under the
broiler.
Ingredients:
32 vanilla wafers
2 cups vanilla low-fat ice cream, softened
2 cups lemon sorbet, softened
4 large egg whites
1 cup sugar
¼ cup water
1 tablespoon grated lemon rind
Instruction:
1. Line bottom and sides of a 9-inch deep-dish pie plate with wafers; set aside.
2. Place softened ice cream and sorbet in a large bowl; beat with a mixer at medium
speed until smooth. Spoon mixture into prepared pie plate; place in freezer.
3. Place egg whites in a large bowl; beat with a mixer at high speed until foamy.
Combine sugar and water in a small saucepan; bring to a boil. Cook, without stirring,
until a candy thermometer registers 238 degrees. Pour hot syrup in a thin stream over
egg whites, beating at medium speed. Increase speed to high, beat until stiff peaks
form. Fold in rind. Spread over ice cream. Loosely cover and freeze 4 hours until firm.
4. Preheat broiler.
5. Broil frozen pie for 1 minute or until meringue is lightly browned. Serve immediately.
Calories: 290 (12% from fat); fate 3.8g; protein 4.1g; carb 61.6g; fiber 0.9g; chol 11mg;
iron 0.6mg; sodium 105mg; calc 51mg
Page 56
Basil Roasted Vegetables Over Couscous
Cooking Light, JUNE 1996
HU - 5.75
Servings - 4
8/16/05
According to folklore, basil is a harbinger of romance. Should a man give a sprig to a

woman, she will fall in love with him and never, ever leave him. In Italy, if a woman puts
a pot of basil on her windowsill, it means she is ready to receive her suitor. She might
have many suitors if she serves this recipe, too.
2 tablespoons minced fresh basil

1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
2 medium zucchini, cut into 1-inch slices
1 medium red bell pepper, cut into 1-inch pieces
1 medium yellow bell pepper, cut into 1-inch pieces
1 medium red onion, cut into 8 wedges
1 (8-ounce) package mushrooms
3 cups hot cooked couscous
1 (3-ounce) package basil-flavored chèvre (goat cheese), crumbled
1/8 teaspoon pepper
Fresh basil sprigs (optional)

Combine first 5 ingredients in a large bowl; stir well. Add zucchini, bell peppers, onion,
and mushrooms; toss well to coat. Arrange vegetables in a single layer in a shallow
roasting pan. Bake at 425° for 35 minutes or until tender and browned, stirring
occasionally.
Spoon roasted vegetables over couscous, and top with cheese. Sprinkle with pepper.
Garnish with fresh basil sprigs, if desired.
Yield: 4 servings (serving size: 1 cup vegetables, 3/4 cup couscous, and 1 1/2
tablespoons cheese)

CARBOHYDRATE 41.4g
Page 57
Broccoli Bread
Source: Cooking Light March 2002
HU: 2.8
Servings: 12
Packaged corn muffin mix gives this bread a touch of sweetness. If you make this corn
bread-type dish in a glass baking dish instead of a metal pan, decrease the oven
temperature by 25 degrees.
1 cup egg substitute

3/4 cup fat-free cottage cheese
1/2 cup fat-free sour cream
3/4 teaspoon salt
1 1/2 cups finely chopped onion
1 (10-ounce) package frozen chopped broccoli, thawed and drained
1 (8 1/2-ounce) package corn muffin mix (such as Jiffy)
Cooking spray
Preheat oven to 400° (375 for glass dish). Combine first 5 ingredients in a large bowl.
Stir in the onion, broccoli, and muffin mix; stir until well blended. Pour into a 13 x 9-inch
baking pan coated with cooking spray. Bake for 40 minutes or until set.
My Notes: original recipe said bake for 27 minutes, not enough time; next time, i will
make this into muffins
Page 58
Chile-Glazed Shrimp
Source Cooking Light – June 2004
Healthy Units - 5
Servings - 4
Posted by ellen6242
August 18, 2005
Ingredients
2 teaspoons dark sesame oil

1 teaspoon bottled minced garlic (I used fresh garlic)
1 1/2 pounds large shrimp, peeled and deveined
1 tablespoon honey
1 teaspoon sambal oelek (ground fresh chile paste)
Instructions
Heat a large nonstick skillet over medium-high heat. Add oil to pan. Add garlic and
shrimp, and stir-fry 2 minutes. Add the onions, soy sauce, honey, and sambal oelek; stir-
fry 3 minutes or until shrimp are done.
Page 59
Salmon Burgers with Fresh Peach Salsa
Source: WeightWatchers.com
HU: 5
Servings: 4
(See notes below)
2 large peaches, diced

1 medium jalapeno pepper, cored, seeded and finely chopped (do not touch seeds with
your bare hands)
1 tsp fresh lemon juice
1 1/2 tsp sugar
1/8 tsp table salt
2 Tbsp cilantro, fresh, chopped
14 3/4 oz canned salmon, red, drained, broken into small chunks
1 medium scallion(s), finely chopped
2 1/2 tsp lemon zest
1 large egg(s), beaten
1/4 tsp black pepper
3 1/2 Tbsp dried bread crumbs, whole-wheat variety
To prepare salsa, combine peaches, jalapeno and lemon juice in a medium bowl; add
sugar and mix well. Stir in salt and cilantro and toss gently to mix; set aside.
Preheat grill. To prepare burgers, mash salmon bones with the back of a fork. Combine
salmon, scallion, lemon zest, egg, black pepper and bread crumbs in a medium bowl;
mix well. Shape salmon mixture into four 1-inch-thick patties.
Gently place burgers in a grill basket or on a grill rack and grill at medium-high heat for
3 to 5 minutes. Flip burgers and grill until golden brown on both sides, about 3 minutes
more. Serve salmon burgers with peach salsa on the side. Yields 1 burger and about
1/2 cup of salsa per serving. (Note: The burgers can be broiled instead of grilled, if
desired. Coat a broiler rack with cooking spray, preheat broiler and broil 4 inches from
the heat for 2 to 3 minutes per side.)
WaneyNotes: We grilled these at 8 to 10 minutes a side; added more chopped scallions

to the salmon, plus used Panko for the breadcrumbs. I think some finely chopped onion
would be nice in the salsa.
The salsa is excellent & would be good with chicken.
Page 60
Wild Rice, Asparagus, and Goat Cheese Frittata
Source: Cooking Light August, 2004
HU: 3.5
Servings: 4
August 20, 2005
CL Notes: Delicately seasoned with basil and lemon rind, this frittata spotlights the contrasting
flavors of asparagus, green onions, and grape tomatoes. Wild rice brings an earthy nuttiness
and makes this dish a light meal in itself. Experiment with whatever produce is in season or is
your preference--fresh peas and mint, for example.
My Notes: this would make a great light lunch or dinner; paired with a green salad.
2 tablespoons water
1/2 teaspoon salt
5 large eggs
4 large egg whites
Cooking spray
1 cup (1-inch) slices asparagus (about 1/4 pound)
1 cup thinly sliced green onions
1/2 cup halved grape tomatoes
1/2 cup cooked wild rice
1/4 cup thinly sliced fresh basil
1 teaspoon grated lemon rind
1/4 cup (1 ounce) crumbled goat cheese
Preheat broiler.
Combine first 5 ingredients, stirring well with a whisk; set aside.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add
asparagus and garlic, and sauté 2 minutes. Add onions, and sauté 1 minute or until asparagus
is crisp-tender. Add tomatoes, rice, basil, and rind; cook 1 minute or until thoroughly heated.
Reduce heat to medium. Pat mixture into an even layer in pan; sprinkle with cheese. Pour egg
mixture over rice mixture; cook 4 minutes or until almost set.
Wrap handle of pan with foil; broil 4 minutes or until golden brown and set.
CALORIES 172(42% from fat); FAT 8g (sat 3.1g,mono 2.8g,poly 1g); PROTEIN 14.4g;
CARBOHYDRATE 10.2g
Page 61
Stewed Okra and Tomatoes
HU: 1
Servings: 4
August 20, 2005
My Notes: The only change that I would make to this is to add a little cayenne pepper
to add a little heat. It is a delicious side-dish.

4 cups okra pods, trimmed (about 1 pound)
1/2 cup water
1/2 teaspoon sugar
1/2 teaspoon salt
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
Heat oil in a medium saucepan over medium heat. Add onion; sauté 2 minutes. Add
okra and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 20
minutes.
CARBOHYDRATE 14.3g
Page 62
Raspberry-Asparagus Medley
HU: 0.5
Servings: 6
August 22, 2005
CL Notes: Serve this unusual side dish on a bed of greens or with pork tenderloin
flavored with balsamic vinegar, rosemary, and garlic.
1 tablespoon white wine vinegar

2 tablespoons raspberry preserves
1/8 teaspoon salt
1/2 teaspoon grated lemon rind
2 1/2 cups (1-inch) sliced asparagus (about 1 pound)
1 1/2 cups fresh raspberries
2 tablespoons finely chopped pecans, toasted
Combine first 4 ingredients in a small saucepan; bring to a boil. Remove from heat; stir
in rind.
Cook asparagus in boiling water 2 minutes or until crisp-tender. Drain and plunge into
ice water; drain. Combine preserves mixture, asparagus, and raspberries in a bowl; toss
gently to coat. Sprinkle with pecans.
CHOLESTEROL 0.0mg; CALCIUM 27mg; SODIUM 82mg; FIBER 3.9g; IRON 1mg;
CARBOHYDRATE 10.8g
Page 63
Coffee-Hazelnut Biscotti
HU: 0.5
Servings: 60
August 22, 2005
CL Notes: This recipe goes with Coffee-Hazelnut Parfaits
My Notes: I made 2 ½ dozen regular size biscotti, rather than the mini ones. Mine were 1.5 points each
at the larger size, including my Splenda substitution.
2 tablespoons Frangelico (hazelnut-flavored liqueur)

2 tablespoons unsweetened cocoa
1 teaspoon instant espresso or 2 teaspoons instant coffee granules
2 large egg whites
1 large egg
1/2 cup whole-wheat flour
1/2 cup coarsely chopped toasted hazelnuts, divided
1/8 teaspoon salt
2 teaspoons ground coffee beans
Cooking spray

Place liqueur in a small bowl. Microwave at HIGH 10 seconds. Stir in cocoa and espresso until smooth.
Add oil, egg whites, and egg, stirring with a whisk until blended.
Lightly spoon flours into dry measuring cups; level with a knife. Place flours, sugars, 2 tablespoons
hazelnuts, baking soda, and salt in a food processor; process until hazelnuts are ground. Add ground
coffee; pulse 2 times or until blended. With processor on, slowly add liqueur mixture through food chute;
process until dough forms a ball. Add 6 tablespoons hazelnuts; pulse 5 times or until blended (dough will
be sticky). Turn dough out onto a floured surface; knead lightly 4 to 5 times. Divide dough into 3 equal
portions, shaping each portion into a 10-inch-long roll. Place rolls 3 inches apart on a large baking sheet
coated with cooking spray. Bake at 300° for 28 minutes. Remove rolls from baking sheet; cool 10 minutes
on a wire rack.
Cut each roll diagonally into 20 (1/2-inch) slices. Place slices, cut sides down, on baking sheets. Bake at
300° for 20 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 sheets; cool completely on wire racks.
Note: To toast hazelnuts, place on a baking sheet and bake at 350º for 15 minutes, stirring once. Turn
nuts out onto a towel. Roll up towel and rub off skins. Chop nuts.
Yield: 5 dozen (serving size: 1 biscotto)
CALORIES 38(24% from fat); FAT 1g (sat 0.1g,mono 0.6g,poly 0.1g); PROTEIN 0.8g; CHOLESTEROL
Page 64
Greek Herbed Tomato Salad
Created by DebMj1
HU: 1.5
Servings: 3 (approximately 2/3 to 3/4 cup each)
Posted by DebMj1
8/22/05
Notes: I used a combination of yellow and red tomatoes to make this, so it's very
colorful. It can be served at any temperature. Mark & I prefer it chilled a bit past room
temperature or cold.
1/2 Tablespoon olive oil

1/4 cup vidalia onion, very thinly sliced
1 pint cherry tomatoes or grape tomatoes
1 Tablespoon fresh rosemary, chopped
1 teaspoon fresh basil, chopped
1 Tablespoon fresh flat-leaf parsley, chopped
1 Tablespoon balsamic vinegar
1 ounce (1/4 cup) reduced-fat feta cheese, finely crumbled
Heat oil in small sauté pan over low to medium heat. Add onion and garlic and gently
sauté until they begin to soften, about 5 minutes. Add tomatoes and herbs and continue
to cook for 5 minutes longer. Remove from heat and crumble in feta.
Page 65
Curried Peanut Shrimp
Source: Cooking Light July/August, 1999
HU: 5
Servings: 4
August 23, 2005
1/3 cup orange marmalade

2 tablespoons reduced-fat creamy peanut butter
1 1/2 teaspoons curry powder
1/2 teaspoon salt
1/4 teaspoon chile sauce with garlic
32 large shrimp, peeled and deveined (about 1 pound)
Cooking spray
Combine the first 9 ingredients in a blender, and process until smooth. Reserve 1/4 cup
marinade. Place remaining marinade mixture in a large zip-top plastic bag, and add
shrimp. Seal and shake to coat. Marinate in refrigerator 30 minutes.
Prepare grill or broiler.
Remove shrimp from bag, reserving marinade. Thread shrimp onto each of 4 (12-inch)
skewers. Place kebabs on a grill rack or broiler pan coated with cooking spray; cook 3
minutes on each side or until shrimp are done, basting frequently with remaining
marinade. Spoon reserved 1/4 cup marinade over shrimp.
Yield: 4 servings (serving size: 8 shrimp)
CALORIES 228(24% from fat); FAT 6.2g (sat 1g,mono 2.1g,poly 2g); PROTEIN 19.6g;
CARBOHYDRATE 24.6g
Page 66
Baba Ghanoush
Source: Penzey's One Magazine
HU: 1.8 per serving
Servings: 8 (1/4 cup each)
Posted by DebMj1
August 24, 2005
Notes: I think this is a little too lemony as written so next time I make it I'll cut the lemon
considerably. I recommend the food processor to get a smoother consistency.
2 medium eggplants
2 TB olive oil
1/4 cup minced onion
2 cloves garlic, peeled and minced
3 TB tahini (sesame paste)
juice of 2 lemons (roughly 1⁄4 Cup)
½ - 1 tsp. salt
1 TB. chopped flat leaf parsley or cilantro for garnish
Preheat oven to 375°. Pour the olive oil onto a baking sheet. Cut the eggplants in half,
place cut-side down on the baking sheet, rubbing the cut side in the olive oil on the pan.
Roast until the eggplant is soft, about 30 minutes. While the eggplant is roasting, mince
the onion and garlic and whisk the tahini and lemon juice together, which will make it
easier to blend with the eggplant. Remove eggplant from oven and pan; let cool. Peel
off skin; hand mash or puree with garlic, onion, tahini-lemon mix and salt to taste.
Garnish with chopped parsley or cilantro. Serve with warm pita wedges.
Page 67
Crab-Stuffed Portobellos
Source: CookingLight 1997
Healthy Units: 4
Yield: 8 servings
Posted by: Cockermom13 (Barbara)
Serve as an appetizer or as a light lunch on a bed of gourmet salad greens.
8 (4-inch) portobello mushrooms

1 (8-ounce) block fat-free cream cheese, softened
1/2 cup finely chopped green onions
1 teaspoon lemon juice
1/2 teaspoon Old Bay seasoning
Dash of ground red pepper
1 pound crabmeat, shell pieces removed
1 cup quartered cherry tomatoes (about 12)
1/2 cup (2 ounces) shredded reduced-fat, reduced-sodium Swiss cheese (such as
Alpine Lace)

Remove brown gills from the undersides of mushrooms using a spoon; discard gills.
Remove and discard stems. Set mushroom caps aside.
Beat cream cheese at medium speed of a mixer until smooth. Add green onions and the
next 4 ingredients (green onions through pepper); beat well. Stir in crabmeat, tomatoes,
and cheese. Spoon mixture evenly into mushroom caps; sprinkle each cap with 1
tablespoon breadcrumbs, and place on a baking sheet. Bake at 425° for 15 minutes or
until tops are lightly browned.
Yield: 8 servings (serving size: 1 stuffed mushroom)
Note: I did not include the tomatoes and I liked it better than with the tomatoes.
CARBOHYDRATE 11g
Page 68
Apricot-Oat Breakfast Bars
Source: WW RRB posted by Jburki (Julie)
HUs: 2.8
Servings: 8
Posted by CJMartin717 (Cindy)
8/25/05
Freezer Friendly, Quick & Easy
Comments: These bars have a dense, chewy texture and taste best if warmed in the
microwave for 15-20 seconds. The original recipe called for 1 cup whole-grain wheat
flour and did not include the wheat germ or flaxseeds. I added the extracts. I may try a
different combination of dried fruits next time or may even try subbing some chopped
nuts for the sunflower seeds. The NI is calculated with my ingredient list; however, the
original was posted at 3 pts also.
3/4 cup whole wheat flour (I used 1/2 cup whole wheat pastry flour and 1/4 cup 7-grain
flour)
2 Tbsp wheat germ
2 tablespoons ground flax seeds
1/2 cup quick-cooking oats
1/2 cup dried mixed fruit -- diced (Original called for 15 dried apricots. I used 8 dried
apricots and an equal amount of dried mango)
2 tablespoons sunflower seeds
1 tablespoon light butter -- melted
1/4 teaspoon almond extract
Preheat oven to 350ºF. Coat an 8-inch square baking pan with cooking spray.
Whisk together flour, baking powder, sugar, oats, apricots and sunflower seeds.
Whisk together margarine and egg substitute. Quickly mix together wet and dry
ingredients. Spoon into prepared pan and smooth top.
Bake until firm, about 20 minutes. Cool completely before cutting into 8 rectangles.
Page 69
CALICO BEANS
Source: family fave, updated
HU's: 4
Servings: 10 (8 servings = 5 HU's)
Posted by CNMLisa
8/26/05
Ingredients:
1 tsp olive oil
1/2 cup onion(s)
1 serving Rose's Canadian bacon
1/2 cup ketchup
1/2 cup unpacked brown sugar
1 Tbsp dry mustard
2 Tbsp vinegar
1 3/4 cup Bush's Vegetarian Baked Beans
1 3/4 cup canned kidney beans (DRAINED!)
1 1/2 cup canned great northern beans
1 1/2 cup canned Butter Beans
Instructions: Preheat oven to 350. Chop onions & sauté in olive oil in dutch oven. Dice
Canadian bacon and add to onions, sauté a few minutes. Add remaining ingredients,
draining only the kidney beans, and bring to a simmer on the stove. Then move to oven
and bake, covered for 1 hour, then uncover, stir, & continue to to cook 1 hour longer.
Divide into 8-10 equal portions.
Cook's notes: I used the WW recipe builder to calculate points, so here is some extra
information regarding the ingredient list: Rose's Canadian bacon is 60 cal, 1.5 gms fat
and 0 fiber for 3 slices, which is one serving. The beans amounts are the equivalent of
one regular sized can, based on the number of servings per can, each serving being 1/2
cup per the nutritional label. Remember, only drain the kidney beans, the other beans
go in right from the can, liquid & all. The dry mustard gives the beans a nice flavor kick,
but some people will prefer to use 1-2 teaspoons versus a full tablespoon.
Page 70
Seafood Chowder
Source: Cooking Light Jan 05
Healthy Units: 5
Servings : 8 servings (serving size: 1 1/4 cups)
Posted by Jennabwilde
Date 08/27/2005
Ingredients
2 1/2 cups (1/2-inch) cubed peeled baking potato
2 cups finely chopped onion
1 cup water
2 teaspoons chicken-flavored bouillon granules
1 (8-ounce) bottle clam juice
1 1/2 cups 1% low-fat milk, divided
1 (12-ounce) can evaporated fat-free milk
1 1/2 pounds grouper or other firm white fish fillets, cut into 1/2-inch pieces
12 medium shrimp, peeled, deveined, and halved lengthwise (about 6 ounces)
Instructions
Combine first 8 ingredients in a Dutch oven; bring to a boil. Cover, reduce heat, and
simmer 15 minutes or until potatoes are tender.
Place flour in a large bowl; gradually add 1/4 cup 1% milk, stirring with a whisk until
smooth. Stir in remaining 1 1/4 cups 1% milk. Add evaporated milk to flour mixture. Stir
milk mixture into potato mixture, and increase heat to medium-high. Cook 5 minutes or
until slightly thick, stirring frequently. Add fish; cook 4 minutes. Stir in shrimp; cook 6
minutes or until shrimp are done. Serve immediately.
Page 71
Gingerbread
HU: 4.4
Servings: 9
Ginger ale has long been used as a remedy for an upset stomach. But a generous slice of
home-baked gingerbread could be just as effective. Research shows that compounds in ginger
can sometimes suppress an upset stomach and nausea.

1/4 cup stick margarine or butter, softened
1/3 cup molasses
1 large egg
1/8 teaspoon salt
1/8 teaspoon ground cloves
2/3 cup 1% low-fat milk
Cooking spray
2 teaspoons powdered sugar

Beat granulated sugar and margarine at medium speed of a mixer until well-blended (about 5
minutes). Add molasses and egg; beat well.
Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour and next 5
ingredients (flour through cloves). Add flour mixture to sugar mixture alternately with milk,
beginning and ending with flour mixture.
Pour batter into an 8-inch square baking pan coated with cooking spray. Bake at 350° for 30
minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack.
Sift powdered sugar over top of cake, and serve warm.
Yield: 9 servings
CARBOHYDRATE 33.2g
My Notes: I doubled the recipe, took 30 minutes to bake in a 9 x 11 pan, I omitted the powdered
sugar & served with a dollop of fat free Cool Whip
Page 72
Spicy Black Eyed Pea Soup
Source: adapted from unknown poster - WW RRB
HUs: 3.9
Servings: 6
8/27/05
Yield: 7 1/4 cups
Comments: Each serving is approx 1 1/4 cups. The original recipe called for smoked
sausage which I don't care for. I used a mild chicken sausage. For product comparison -
3 oz of Gerhard's Chicken Sausage has 150 calories/10 g fat/1 g fiber.
I used an immersion blender to puree some of the soup just before adding the beet
greens. The greens were not in the original recipe; but, I thought the soup needed some
more color and the beet greens looked great at the farmer's market. Spinach or kale
would be nice substitutes.
8 ounces dried black-eyed peas

1/2 cup chopped celery
3/4 cup chopped onions
1/2 cup chopped carrots
2 1/2 cloves garlic -- minced
1/2 bay leaf
8 ounces Gerhard's Chicken Sausage -- cut into chunks
1/2 teaspoon salt
1/2 tablespoon Cajun spice
32 fluid ounces College Inn Light, FF Chicken Broth
cayenne pepper sauce or Tabasco sauce -- to taste
2 cups beet greens -- chopped
Sort peas and soak in plenty of water overnight. Before cooking, drain and rinse.
Place all ingredients except beet greens into crock pot and cook on low for 8 hours or
until peas are nicely tender.
Add beet greens approx. 1/2 hour before serving time. Remove bay leaf before serving.
Serve with additional Tabasco, if desired.
Carbohydrate; 6g Dietary Fiber; 33mg Cholesterol; 810mg Sodium. Exchanges: 1 1/2
Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fat.
Page 73
White Chocolate Mousse
Source: Light & Tasty magazine, Aug/Sept 2005
HUs: 3
Servings: 5
8/27/05
Quick & Easy
Comments: This tastes really rich and is very smooth and creamy.
4 ounces light cream cheese

1 1/2 cups skim milk
1 package (1 ounce) sugar-free instant white chocolate pudding mix
3/4 cup reduced-fat whipped topping (I used Cool Whip Free)
1/2 cup fresh raspberries (I didn't have any)
In a small mixing bowl, beat cream cheese and milk until smooth. Gradually beat in
pudding mix; fold in the whipped topping. Spoon into 5 dessert dishes.
Refrigerate for 1 hour or until set. Garnish with raspberries just before serving.
NI: 1 serving equals 126 calories, 5 g fat (4 g saturated fat), 14 mg cholesterol, 275 mg
sodium, 13 g carbohydrates, 1 g fiber, 6 g protein. Diabetic exchanges: 1 starch, 1 fat.
Alternate garnish idea - sprinkle with some chocolate chips
Page 74
Corn Pudding
Source: Cooking Light, September 2005
HUs: 2.2
Servings: 8
8/28/05
CL Note: If you use frozen corn, thaw it before adding it to the recipe. If you can't find
fresh chives, chop the green part of green onions.
Cindy's Comments: I made this with thawed frozen corn. I used the equivalent of 1 tsp.
dried thyme and will probably use a little less next time. I used a blend of skim milk and
fat-free half and half because it's what I had and added approx. 2 Tbsp. reduced fat
shredded cheddar. None of my changes had any significant impact on the HUs.
3 cups corn kernels (about 6 ears)

1/4 cup chopped fresh chives
1 tablespoon chopped fresh thyme
3/4 teaspoon salt
1 1/2 cups 1% low-fat milk
2 tablespoons 1/3-less-fat cream cheese
1 large egg, lightly beaten
Cooking spray

Combine corn, chives, thyme, salt, and pepper in a medium bowl. Combine milk, egg
substitute, cream cheese, and egg in a medium bowl. Add the milk mixture to the corn
mixture, and stir well to combine. Pour the corn mixture into an 11 x 7-inch baking dish
coated with cooking spray. Bake at 350° for 55 minutes or until top of pudding is golden
brown.

Donata Maggipinto
Cooking Light, SEPTEMBER 2005
Page 75
Slow Cooker Meat Loaf with Shiitake Mushrooms
Source: CL Oct 2003
Healthy Units: 5
Servings: 6
Posted by: Jennabwilde
08/29/2005
Comment: I usually make 2 and put one in the freezer.
Ingredients:
2 (1-ounce) slices whole wheat bread

3/4 pound ground round
3/4 pound ground turkey
1 1/2 cups sliced shiitake mushrooms
1/2 cup grated fresh onion
1 teaspoon dried Italian seasoning
3/4 teaspoon salt
2 large eggs, lightly beaten
2 tablespoons ketchup
Instructions:
Place bread in a food processor and pulse 10 times or until crumbs measure 1 1/3 cups.
Combine the crumbs, beef, and next 7 ingredients (beef through garlic) in a large bowl,
and shape meat mixture into a 9 x 6-inch loaf. Place loaf in an electric slow cooker.
Combine ketchup, mustard, and pepper in a small bowl, stirring with a fork. Spread
ketchup mixture evenly over top of loaf. Cover with lid; cook on LOW for 5 hours.
Page 76
TOMATOES TERUEL
Source: 40 Carrots, Memphis, TN
HUs: 2 (estimated)
Servings: 8 (estimated)
8/29/05
3 large ripe tomatoes, sliced 1/2 inch thick*

1/3 cup olive oil
1/4 cup sherry wine vinegar
2 T. capers, drained
1 large clove garlic, minced
1 tsp. salt
1 tsp. dried basil, crumbled
1/2 tsp. freshly ground black pepper
minced fresh parsley for garnish
Arrange tomatoes in a single layer in a shallow dish. Combine rest (except parsley) &
whisk in bowl to blend. Pour dressing over tomatoes. Cover & marinate in refrigerator
for 3 hours. Divide tomatoes among 4 plates. Spoon dressing over. Garnish with parsley
& serve.
* I use about 9 or 10 roma tomatoes; I sometimes serve this as an appetizer on a slice

of French baguette, sometimes add a thin slice of fresh mozzarella & I sub fresh sliced
basil for the dried in the summer
I also save the marinade & just keep adding tomatoes to it.
Note from Jillybean03: Assuming 8 servings from the dressing (approx. 2 T. dressing
per serving), the nutrition on the dressing alone is:
84 cal, 9g fat, 0 fiber - which is 2 points. Sounds like a delicious 2 points to me!!!
Page 77
Chinese-Style Roast Pork (Char Sil)
Healthy Units: 5
Yield: 8 servings (serving size: 3 ounces)
August 29, 2005
In San Francisco's Chinatown, char sil is often displayed hanging in a market window or
layered in pans in Chinese delicatessens or restaurants. This versatile pork works well
in stir-fries, lo meins, or dumplings. Wrap leftovers tightly in foil or heavy-duty plastic
wrap, and place in a plastic bag. Freeze for up to three months. Serve with snow peas.
Comments: Yum. I used a pork roast rather than a Boston Butt so I had less fat. I
cooked for 15 minutes, flipped and cooked for 15 more so it wouldn't dry out. Next time I
will be *smart* and use the pan from the broiler pan, not the rack. I couldn't fit any
additional marinade on it, which would have been great over rice.
1/2 cup hoisin sauce

1/2 cup ketchup
1/4 cup dry sherry
1/4 cup low-sodium soy sauce
2 tablespoons honey
2 teaspoons minced green onions
2 pounds boneless Boston butt pork roast, trimmed and cut into (2-inch) cubes
Combine first 9 ingredients in a large zip-top plastic bag. Add pork; seal and marinate in
refrigerator 24 hours, turning bag occasionally. Remove pork from bag, reserving
marinade.
Place pork on the rack of a broiler pan lined with foil. Bake at 350° for 30 minutes. Turn
pork over, and baste with reserved marinade. Discard remaining marinade. Bake an
additional 20 minutes or until a thermometer registers 160° (slightly pink).
Preheat broiler. Broil pork 5 minutes or until browned.
CARBOHYDRATE 5.8g
Page 78
Olive Garden Hot Artichoke and Spinach Dip
Copykat recipe - lightened by DebMj1
Servings: 12
Points: 2
Posted by DebMj1
August 30, 2005
8 ounces light cream cheese

14 ounces artichoke hearts, canned, drained, coarsely chopped
1/2 cup cooked spinach
1/4 cup parmesan cheese
1/4 cup romano cheese (you can use all Parmesan if you prefer)
1 clove garlic, finely minced
1/2 teaspoon dried basil
1/4 cup mozzarella cheese, grated
1/4 teaspoon garlic salt
salt and pepper, to taste
Allow cream cheese to come to room temperature. Cream together with mayonnaise,
Parmesan, Romano cheese, garlic, basil and garlic salt. Mix well. Add the artichoke
hearts and spinach (be careful to drain both of these well), and mix until blended. Store
in a container until ready to use. Spray quiche pan or pie plate with cooking spray, pour
in dip and top with mozzarella. Bake at 350 F. for 25 minutes or until the top is browned.
Serve with toasted bread or bagel chips (dippers are not included in points calculations).
Page 79
Chicken, Rice & Spinach Casserole
Source: Yesterday, Today & Tomorrow by Charles Baddour 1979 (adapted from)
Servings: 6
HU: 6.5
Comment: Pair this with a nice salad and you have dinner, this is a great way to use up
leftover chicken or turkey. I usually make this after Thanksgiving. Thanks to Emily for
running the points for me. It is easy to throw together, good comfort food. I lightened the
original by omitting the 4 T. of butter for sautéing the veggies, using fat free broth & red
fat cream soup, & using 1/2 the amount of cheese & subbing reduced fat. I think it is just
as good as the original recipe, IMHO.
4 T. chopped onion
4 T. chopped celery
1 cup sliced mushrooms
2 cloves minced garlic
2 cups chicken broth (fat free)
1 can (14 1/2 oz) beef broth (fat free)
1 can reduced fat cream of mushroom soup
1 pkg. (10 oz) frozen, chopped spinach, cooked & drained
4 cups chicken breast, cooked & chopped
1 cup rice, uncooked
1/2 cup reduced fat cheddar cheese, grated
Sauté garlic, onion & celery in cooking spray until soft, add mushrooms, sauté until soft.
Add broths, soup, spinach & chicken & stir. Add rice and stir well. Salt & pepper to taste.
Pour into a 3-quart casserole. Bake covered at 375 for 1 hour. Remove from oven,
sprinkle with cheese, and return to oven long enough to melt cheese.
Page 80
Spicy Shrimp and Lobster Linguine
Source: Weight Watchers Simply Delicious Winning Points Cookbook
HU: 7
Servings: 6
August 30, 2005
Notes: This recipe is so good. It is similar to one I had at an Italian restaurant this
summer. It is also quick and easy if you use bottled minced garlic and pre-chopped
frozen onions. I only used 1/8 t red pepper flakes
Ingredients
3 onions, chopped
1 (28-ounce) can diced tomatoes
1/4 cup dry red wine
2 tablespoons chopped fresh oregano, or 2 teaspoons dried
1/2 teaspoon crushed red pepper flakes
1/2 teaspoon salt
1/4 teaspoon sugar
1/4 teaspoon coarse-ground black pepper
1 lobster tail (about 1/2 pound)
3/4 pound dried linguine
Instructions
Heat oil in very large nonstick skillet over medium-high heat, then add onions and garlic.
Sauté 10 minutes until golden. Add tomatoes, wine, oregano, crushed pepper, salt,
sugar and ground pepper; bring to a boil. Reduce heat and simmer, uncovered, 15
minutes until flavors are blended and sauce is slightly thickened.
Meanwhile, remove meat from lobster tail and cut it into 1/2-inch pieces. (To pry meat
out, cut away soft undercover with scissors and ease away meat from shell with your
fingers.) Add lobster and shrimp to sauce and simmer, uncovered, 5 minutes until just
opaque.
Meanwhile, cook linguine according to package directions; drain and place in a large
serving bowl. Toss at once with sauce and sprinkle with parsley.
Per serving: 375 calories, 9 percent calories from fat, 25 grams protein, 58 grams
carbohydrates, 5 grams total fiber, 4 grams total fat, 1 gram saturated fat, 98 milligrams
cholesterol, 641 milligrams sodium.
Page 81
Garlic-Lover's Shrimp
HU: 4
Servings: 4
Posted by DebMj1
September 1, 2005
My Notes: Absolutely awesome recipe. I reduced the amount of crushed red pepper just
a little bit and it was still plenty spicy for me. Served it over white rice to soak up the
sauce.
CL Notes: Serve this with lots of crusty French bread.

1 bay leaf
1 1/2 pounds large shrimp, peeled and deveined
1/4 teaspoon salt
2 tablespoons minced fresh parsley
Heat oil in a large nonstick skillet over medium-high heat. Add pepper, garlic, and bay
leaf; sauté 30 seconds. Add shrimp and salt; sauté 3 minutes. Remove shrimp from
skillet. Add wine, parsley, and thyme; bring to a boil, and cook until reduced to 1/4 cup
(about 1 minute). Return shrimp to skillet; toss to coat. Discard bay leaf.
Yield: 4 servings
Additional note from Deb: When I run this through MasterCook, it comes up with 240
calories, 6 gms. fat and a trace of fiber or 5.2 points per serving. It's the shrimp
calculation in MasterCook that's causing the difference. Not sure why, but that's a pretty
significant difference.
More reviews: From NanaTX (Sandy): The Garlic Shrimp was excellent!!! That will be a
frequent flyer at our house. From Jseeger (Jan): I also had the Garlic Shrimp last night
and it is awesome! Thanks to those of you who recommended it. Of course, I added
more red pepper than what it called for, but it was great. Quickest meal I've thrown
together in a long time.
Page 82
Page 83
PHILADELPHIA® Fat Free 7-Layer Mexican Dip
Source: Vegetarian Recipe Exchange
HU: 0 (15 in entire recipe)
Servings: 38 (2-Tbsp. each)
Posted by: Mike1031 (Sally)
September 1, 2005
Sally’s Comment: This is really yummy. My MIL makes it every other day. It has become
a staple in her house. It is my DS#1's favorite.
1 pkg. (8 oz.) PHILADELPHIA Fat Free Cream Cheese, softened

1 Tbsp. TACO BELL HOME ORIGINALS Taco Seasoning Mix
1 cup TACO BELL HOME ORIGINALS Thick 'N Chunky Salsa
1 cup canned black beans, drained, rinsed
1 cup shredded lettuce
1 cup KRAFT FREE Shredded Non-Fat Cheddar Cheese
2 Tbsp. sliced pitted ripe olives
MIX cream cheese with electric mixer on medium speed until creamy. Add seasoning
mix; beat until well blended. Spread onto bottom of 9-inch pie plate or quiche dish.
LAYER remaining ingredients over cream cheese mixture; cover. Refrigerate several
hours or until chilled.
SERVE with cut-up fresh vegetables or low fat tortilla chips.
Garnish with chopped fresh cilantro.
Nutrition Bonus:
This Mexican dip is fat free, cholesterol free and sure to please family or guests.
Nutrition (per serving)

Calories 20 Total fat 0g Saturated fat 0g Cholesterol 0mg Sodium 150mg Carbohydrate
2g Dietary fiber 1g Sugars 1g Protein 2g Vitamin A 4%DV Vitamin C 0%DV Calcium
4%DV Iron 2%DV
Page 84
Rainbow Fried Rice
Healthy Units: 5 (4 if you use brown rice and get the fiber to 3g)
September 2, 2005
"This recipe is very much like the one my father used for his basic fried rice, served to
thousands who came to our Chinese restaurants," Fong-Torres says. To keep the rice
texture firm in the finished dish, Fong-Torres rinses the cold cooked rice and drains it
well before adding it to the stir-fry. For variety, substitute chicken or shrimp for the pork.
Comments: A nice way to hide leftovers. I wish that I had enough leftover marinade to
be able to stir some into the rice to enhance the flavor of the pork. Will definitely make
again. I skipped the last teaspoon of oil.

3/4 cup minced yellow onion
1 cup chopped Chinese-Style Roast Pork
4 cups cooked long-grain rice, chilled
2 cups shredded iceberg lettuce
1/4 teaspoon salt
1/2 cup minced green onions
Heat canola oil in a large nonstick skillet over medium-high heat. Add eggs; stir-fry for 1
minute or until done. Remove from pan.
Add yellow onion to pan; sauté 2 minutes or until translucent. Stir in Chinese-Style
Roast Pork; stir-fry 2 minutes over medium-high heat. Add rice and soy sauce; stir-fry 2
minutes. Return eggs to pan; cook 1 minute. Stir in iceberg lettuce, green peas, salt,
and white pepper; stir-fry 1 minute. Sprinkle with green onions, and drizzle with sesame
oil.
Page 85
Spicy Chicken Soup
Source: Cooking Light, NOVEMBER 2001
Healthy Units: 7.3
Servings: 4 servings (serving size: 2 cups)
Posted By: Waneyvant(Jane)
September 2, 2005
Baked tortilla chips and a garden salad are excellent accompaniments for this soup.
Jane’s Comment: This is very worthy, quick & easy, a must for all soup-hos that like it
spicy!
Jane’s Notes: I add a can of drained and rinsed black beans with the corn (plus, I just
use a can of vacuum packed whole kernel corn, w/o the peppers)
1 (7-ounce) can chipotle chilies in adobo sauce

1 cup chopped green bell pepper
2 cups chopped cooked chicken breast strips (such as Louis Rich; about 12 ounces)
2 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
1 (14 1/2-ounce) can diced tomatoes and green chiles, undrained (such as Del Monte)
1 (11-ounce) can whole-kernel corn with sweet peppers, drained
Remove 1 chile from can; reserve the remaining chiles and sauce for another use.
Mince chile.
Heat the oil in a large saucepan over medium-high heat. Add bell pepper, onions, garlic,
and cumin; sauté 4 minutes or until the vegetables are soft. Stir in minced chile,
chicken, broth, tomatoes, and corn. Bring to a boil; reduce heat, and simmer 3 minutes.
CALORIES 358(30% from fat); FAT 11.8g (sat 2.8g,mono 4.4g,poly 2g); PROTEIN
Page 86
Blue Cheese Waldorf Salad
Source: Light & Tasty, August/September, 2005
HUs: 2.8
Servings: 6
9/4/05
“A dash of cayenne adds zip to this crispy classic.”
Cindy’s notes: I love Waldorf Salad and I love blue cheese; but I was not sure I’d like
them together. This is a wonderful salad. I took this to a friend’s house for dinner and
thought that it was funny she described it as “zippy” which was the same adjective the
magazine used.
¼ cup fat-free mayonnaise

¼ cup 1% low-fat buttermilk
2 teaspoons sugar
1 ½ teaspoons cider vinegar
1/8 teaspoon salt
1/8 teaspoon pepper (I used white pepper)
¼ cup crumbled blue cheese
2 tablespoons grated onion (I used finely minced green onion)
3 medium apples, cored and diced
3 stalks celery, chopped
½ cup raisins (I used ¼ cup raisins and ¼ cup Craisins)
¼ cup chopped walnuts, toasted
In a small bowl, whisk the mayonnaise, buttermilk, sugar, vinegar, salt, pepper, and
cayenne. Stir in the blue cheese and onion.
In a large bowl, combine the apples, celery, and raisins. Drizzle with the dressing and
toss to coat. Stir in walnuts.
Each serving (approx. 1 cup each) equals:

150 calories, 5 g fat (1 g saturated fat), 6 mg cholesterol, 237 mg sodium, 25 g
carbohydrate, 3 g fiber, 4 g protein. Diabetic exchanges: 2 fruit, 1 fat.
Page 87
Overnight Artichoke and Ham Strata
Source: Weight Watchers Five Star Recipes

Healthy Units: 6
Servings: 6
Posted by Margie/2005
Date: 09/04/05
Comments: I didn't have chives, so I subbed chopped, sweet onion. I didn't use the
entire can of artichoke hearts, but next time I probably will. I used Light Butter.
3 (2-ounce) English muffins, split and quartered

Cooking spray
1 tablespoon butter, melted
1 cup chopped lean ham (about 4 ounces)
1/2 cup (2 ounces) grated fresh Parmesan cheese
2 tablespoons chopped fresh chives
1 (14-ounce can artichoke hearts, drained and chopped
3 large garlic cloves, minced
1 (12-ounce) can evaporated fat-free milk
3 large eggs
3 large egg whites
1. Arrange muffin pieces, crust sides down, in an 8-inch square baking dish coated with
cooking spray, and drizzle with butter. Arrange ham and next 4 ingredients over muffin
pieces.
2. Combine nutmeg and next 3 ingredients in a bowl; stir well with a whisk. Pour over
muffin mixture. Cover; chill 8 hours or overnight.
3. Preheat oven to 375°.
4. Uncover strata; bake at 375° for 50 minutes or until set. Let stand 10 minutes.
Calories 280; Fat 8.9g (saturated fat 4.1g); Protein 20.4g; Carbohydrate 29.8g; Fiber
0.1g; Cholesterol 133mg;Iron 2.3mg; Sodium 819mg; Calcium 367mg.
Page 88
Mixed Bean Salad with Sun-Dried Tomatoes
HU: 3.3
Servings: 14
Date: September 4, 2005
CL Notes: This is a great choice for your next potluck party because you can make it
ahead, and it tastes even better after the flavors have had time to meld.
1 (8-ounce) jar oil-packed sun-dried tomato halves

1 (15-ounce) can red kidney beans, rinsed and drained
1 (15-ounce) can white kidney beans, rinsed and drained
1 (15.8-ounce) can black-eyed peas, rinsed and drained
1/2 red onion, thinly sliced
1/4 cup sugar
1 teaspoon salt
1/2 teaspoon dry mustard
Drain sun-dried tomatoes in a sieve over a bowl, reserving oil. Place 1/4 cup reserved
oil in a medium bowl. Return the remaining oil to sun-dried tomato jar; reserve for
another use. Chop drained tomatoes; place in a large bowl. Add parsley and next 6
ingredients (through onion) to chopped tomatoes, and stir gently to combine.
Add vinegar and remaining ingredients to 1/4 cup reserved oil, stirring with a whisk.
Drizzle over bean mixture; toss gently to coat. Cover and chill.
Page 89
Garlic and Sun-Dried Tomato Hummus
Source: Cooking Light, January 2004

HU: 3.3 w/pita, 2.5 w/o pita
Servings: 5
Jane’s changes:
I doubled the garlic & the tomatoes, added 1/8 cup lemon juice, and reduced the water
to 1/8 cup.
Cooking spray
2 (6-inch) pitas, each cut into 10 wedges
1/4 cup water
2 tablespoons chopped oil-packed sun-dried tomato halves
1/2 teaspoon salt
2 garlic cloves
1 (15-ounce) can chickpeas (garbanzo beans), drained

Coat a baking sheet with cooking spray. Place pita wedges on pan, and coat with
cooking spray. Bake at 425° for 6 minutes or until golden.
Combine water, tomato, salt, pepper, garlic, and beans in a food processor, and process
until smooth. Serve with pita wedges.
Yield: 5 servings (serving size: 1/4 cup hummus and 4 pita wedges)
CARBOHYDRATE 33.7g
Page 90
Raspberry Almond Coffee Cake
Source: Simply Colorado Too
Points: 3
Serves: 8
Posted by: Suzfehr
Comment: This coffee cake is also good with a little glaze drizzled over the top.
Ingredients:
1 cup raspberries
3 Tbsp. brown sugar
1/3 cup sugar
1/2 tsp. baking powder
1/4 tsp. baking soda
1/8 tsp. salt
1/2 cup plain fat-free yogurt
2 tbsp. margarine, melted
1 egg
1 tbsp. slivered almonds
Instructions:
Combine the raspberries and brown sugar in a small bowl and toss to mix. Combine
both flours, sugar, baking powder and soda and salt in a bowl and mix well. Mix the
yogurt, margarine, vanilla and egg in a bowl.
Add the yogurt mixture to the flour mixture, stirring just until moistened. Spread 2/3 of
the batter (will be thick) into an 8-inch round baking pan sprayed w/nonstick cooking
spray. Sprinkle w/the raspberry mixture. Spread with the remaining batter. Sprinkle
w/almonds.
Bake at 350 degrees for 40 minutes or until a wooden pick inserted in the center comes
out clean. Cool on wire rack for 10 minutes before serving.
Page 91
Garden Minestrone
HUs: 4
Servings: 8
Date: 9/5/05
Comments: I followed the directions to sauté the onion, oregano and garlic and then put all the
ingredients except the spinach and cheese in a large crockpot. I cooked it on low for about 7 hours.
During the last 1/2 hour, I stirred in the spinach. The pasta got a little overcooked in the crockpot all day;
so, next time, I'd wait to add that until later. Very generous servings (and I got exactly 8 (1 and 1/2-cup)
servings). Two tablespoons Romano cheese is 1.5 HUs, so you could cut back or omit the cheese to
save points - IMO, the cheese really enhanced the soup.

1 cup chopped onion
3 cups chopped yellow squash
3 cups chopped zucchini
1 cup chopped carrot
1 cup fresh corn kernels (about 2 ears)
4 cups chopped tomato, divided
3 (14-ounce) cans fat-free, less-sodium chicken broth, divided
1/2 cup uncooked ditalini pasta (very short tube-shaped macaroni)
1 (15.5-ounce) can Great Northern beans, rinsed and drained
1 (6-ounce) package fresh baby spinach
1 teaspoon salt
1 cup (4 ounces) grated Asiago cheese (I used Romano)
Coarsely ground black pepper (optional)
Heat oil in a Dutch oven over medium-high heat. Add onion to pan; sauté 3 minutes or until
softened. Add oregano and garlic; sauté 1 minute. Stir in squash, zucchini, carrot, and corn;
sauté 5 minutes or until vegetables are tender. Remove from heat.
Place 3 cups tomato and 1 can broth in a blender; process until smooth. Add tomato mixture to
pan; return pan to heat. Stir in remaining 1 cup tomato and remaining 2 cans broth; bring
mixture to a boil. Reduce heat, and simmer 20 minutes.
Add pasta and beans to pan; cook 10 minutes or until pasta is tender, stirring occasionally.
Remove from heat. Stir in spinach, salt, and 1/2 teaspoon pepper. Ladle soup into individual
bowls; top with cheese. Garnish with coarsely ground black pepper, if desired.
Yield: 8 servings (serving size: 1 1/2 cups soup and 2 tablespoons cheese)
CALORIES 217(25% from fat); FAT 6.1g (sat 2.7g,mono 2g,poly 0.6g); PROTEIN 12.6g; CHOLESTEROL
Page 92
Hand-Hacked Pot Stickers
Healthy Units: 3
Yield: 8 servings (serving size: 3 pot stickers)
September 5, 2005
1 cup chopped Napa (Chinese) cabbage

1 cup chopped spinach
1/4 cup minced green onions
1 teaspoon minced peeled fresh ginger
1/2 teaspoon dark sesame oil
Dash of white pepper
1/3 pound lean ground pork
1/4 pound peeled and deveined shrimp, chopped
24 round wonton wrappers or gyoza skins
1 tablespoon canola oil, divided
2 cups fat-free, less-sodium chicken broth, divided
Green onion strips (optional)
Combine first 10 ingredients in a bowl. Working with 1 wonton wrapper at a time (cover
the remaining wrappers with a damp towel to prevent drying), spoon about 1 heaping
teaspoon filling into the center of each wrapper. Moisten edges of wrapper with water.
Fold in half, pinching the edges together to seal. Holding the sealed edges of the pot
sticker between the thumb and first two fingers of each hand, form 3 to 4 pleats along
the seal. Place dumpling, seam side up, on a platter. Repeat with remaining filling and
wrappers to form 24 pot stickers.
Heat 1 1/2 teaspoons canola oil in a large nonstick skillet.
Arrange 12 pot stickers, seam sides up, in pan, and cook for 30 seconds or until
browned. Add 1 cup of chicken broth to pan; cover and cook 5 minutes. Uncover and
cook about 1 minute or until liquid evaporates. Remove the pot stickers from pan; cover
and keep warm. Repeat procedure with the remaining 1 1/2 teaspoons canola oil, 12
pot stickers, and 1 cup of broth. Garnish with green onion strips, if desired. Serve
immediately.

CALORIES 150(27% from fat); FAT 4.5g (sat 1g,mono 1.3g,poly 0.9g); PROTEIN 11.1g;
CHOLESTEROL 45mg; CALCIUM 43mg; SODIUM 346mg; FIBER 1g; IRON 1.7mg;
CARBOHYDRATE 15.7g
Page 93
Tangy Ginger Dipping Sauce
Healthy Units: 0 (3 TBL = 1 HU)
Yield: 1 cup (serving size: 1 tablespoon)
September 5, 2005
This chunky, flavorful sauce lends pork, chicken, or even tofu a lively flavor and color.
Try it with the Hand-Hacked Pot Stickers (page 162). (page 2652 of the Comp files)
1/2 cup chopped peeled tomato

1/4 cup rice vinegar
1 1/2 tablespoons sugar
2 teaspoons chopped peeled fresh ginger
1 jalapeño pepper, seeded and chopped
Combine all ingredients in a small bowl; stir well with a whisk until sugar dissolves.

CALORIES 11(0.0% from fat); FAT 0.0g (sat 0.0g,mono 0.0g,poly 0.0g); PROTEIN 0.1g;
CARBOHYDRATE 2.7g
Page 94
Chicken & Brown Rice
Source: Adapted from Everyday Food magazine
Healthy Units: 8 for 5 servings (large portions) or 4 for 10 servings
Servings: 5 or 10
Posted by CNMLisa
Date: 9/6/2005
Ingredients
10 thigh boneless, skinless chicken thigh(s)

1 large onion(s)
4 garlic cloves, peeled and smashed
1 cup Brown Long Grain Rice, uncooked and soaked in water 3-4 hours, drain &
reserve water.
1 cup fat-free chicken broth
4 medium plum tomatoes, diced
12 oz cooked chopped sweet red peppers
10 oz frozen green peas
2 tsp. paprika
1 tsp. salt
1/2 tsp. fresh ground pepper
5 servings olive oil cooking spray (5 one-second sprays per serving)
Instructions
Heat cooking spray in large pan. Brown chicken (sprinkled w/paprika) & transfer to a
plate. Chop onion and add to pan cook with smashed garlic until just soft. Add tomatoes
(chopped), peppers, rice and broth, along with 1/4 cup reserved water. Stir well & nestle
chicken pieces in mixture. Bring to a boil then cover & simmer over low heat until rice is
tender (55-60 minutes)& liquid is evaporated. Sprinkle peas over all, cover & remove
from heat. Set aside, covered, for 10 minutes until peas are heated through.
Five portions: Two thighs and 1/5th rice mixture.
Ten portions: One thigh and 1/10th rice mixture.
Notes: This dish is hearty and worth every point (IMHO). It presents beautifully in the
skillet and makes great leftovers. I roast my own red peppers but you can use water-
packed jarred.
Page 95
Orzo Salad w/Corn, Green Beans & Tomatoes
Source: Sunset, July 2005 via Suzfehr posting 8/30/05
HU: 7 as written or 2 with my changes
Servings: 8 (or serve 16 with my changes--1/2 cup serving)
Posted by Crissybear (Christine)
September 6, 2005
My comments: The layered presentation is a plus for a party but even tossed this salad has
great eye-appeal. I felt the green beans were too long and found myself cutting them into 1"
pieces during the layering phase and I reversed the corn & green bean layers for better color
distribution.
1 pound green beans

1 1/2 cups dried orzo pasta (8 oz)
3 ears fresh corn (or if frozen, thawed)
1/2 cup white wine vinegar (I used 1/4 cup vinegar & 1/4 cup water)
1/2 cup extra-virgin olive oil (I reduced to 1/4 cup)
1/2 cup minced shallots
2 Tbsp. Dijon mustard
2 Tbsp. minced fresh tarragon or 2 tsp. dried
2 cups cherry tomatoes, rinsed, stemmed and cut in half
1. In a 5- to 6-quart pan over high heat, bring about 2 quarts water to a boil. Meanwhile, rinse
green beans, trim off ends, and pull off any strings. Cut into 2- to 3-inch lengths. Add beans to
boiling water and cook until barely tender to bite, 3 to 5 minutes. Drain and immerse in ice water
until cold; drain well.
2. Fill same pan with 2 1/2 to 3 quarts water and bring to a boil over high heat. Add orzo and
cook until barely tender to bite, 8 to 11 minutes. Drain and rinse with cold water; drain well.
3. Meanwhile, if using fresh corn, husk, discarding silk; rinse ears. Cut corn from cobs.(I cooked
the corn before cutting from the cobs.)
4. To make dressing: In a small bowl, whisk together vinegar, olive oil, shallots, mustard,
tarragon, and S&P to taste.
5. In a large, wide bowl, mix orzo with 1/2 cup dressing. Add more S&P to taste. Spread level.
Layer corn kernels, green beans, and tomatoes over pasta. Pour remaining dressing into a
container. Cover and chill both salad and dressing until ready to serve.
6. Shortly before serving, pour 3/4 of the remaining dressing over salad and mix gently to blend.
Add more dressing and S&P to taste.
Per serving: 296 cal; 15g fat; 3.2g fiber. With my changes, 120 Calories; 4g Fat (28.8% calories
from fat); 3g Protein; 19g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 31mg Sodium.
Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Page 96
Caramelized Onion and Sweet Potato Skillet
From Health and Nutrition Action Newsletter
HU:1.9 per serving
Servings:4
Submitted by: Tracy Elliff
9/6/2005
1 tsp. olive oil or canola

3 med. sweet potatoes, peeled and sliced(about 1 pound)
1/4 large sweet onion, sliced
2 TBSP packed brown sugar
1/2 tsp. dry jerk seasoning
1 TBSP chopped parsley
Heat the oil in a 10 inch nonstick skillet over medium heat. Cook the sweet potatoes and
onions in the oil for about 5 minutes, stirring occasionally, until lightly browned. Reduce
the heat to low , cover, and cook 10 to 12 minutes, until potatoes are tender. Stir in
brown sugar and jerk seasoning. Cook uncovered for 3 minutes, stirring occasionally,
until the potatoes and onions are glazed. Sprinkle with the parsley.
Makes 4 servings
calories:130
fat:1
fiber:4g
carbs:28g
Protein:2 g
Page 97
Everyday Caponata
Source: Everyday Italian

HUs: 1.5
Serves: 4
September 7, 2005
This was so easy to put together and, the blend of sweet and sour in the dish is perfect.
The original recipe called for ¼ cup of olive oil, I only used 1 T. A very versatile dish, it
can be served warm, cold or room temp (I like it best made ahead and served at room
temp); as a side dish to pork or chicken, as an appetizer or in a sandwich with or without
fresh mozzarella.
1 T olive oil
1 celery stalk, chopped
1 medium eggplant, cut into 1/2-inch pieces
Salt and freshly ground black pepper
1 red bell pepper, cut into 1/2-inch pieces
1 medium onion, chopped
1(14 1/2-ounce) can diced tomatoes
3 tablespoons raisins
1/2 teaspoon dried oregano leaves
2 teaspoons sugar
1 tablespoon drained capers
Heat oil in a heavy large skillet over medium heat. Add the celery and sauté until crisp-
tender, about 2 minutes. Add the eggplant and sauté until beginning to soften, about 2
minutes. Season with salt. Add the red pepper and cook until crisp-tender, about 5
minutes. Add the onion and sauté until translucent, about 3 minutes. Add the diced
tomatoes with their juices, raisins, and oregano. Season with salt and pepper, to taste.
Simmer over medium-low heat until the flavors blend and the mixture thickens, stirring
often, about 20 minutes. Add the vinegar, sugar, and capers. Season with salt and
pepper, to taste.
Page 98
Simple Bolognese
Source: Everyday Italian

HUs: 5
Serves: 4
September 7, 2005
This bolognese was simple to put together and tasted like it had simmered on the stove
all day. My changes were to cut the oil down from the original recipe, use 95% lean
ground beef and deglaze the pan with some red wine before adding the tomatoes.
1T extra-virgin olive oil

1 medium onion, coarsely chopped
2 garlic cloves, peeled and coarsely chopped
1 celery stalk, coarsely chopped
1 carrot, coarsely chopped
1 pound 95% lean ground beef
1 (28-ounce) can crushed tomatoes
1/4 cup flat-leaf Italian parsley, chopped
8 fresh basil leaves, chopped
Salt and freshly ground black pepper
1/4 cup freshly grated Pecorino Romano
In a large skillet heat the olive oil. When almost smoking, add the onion and garlic and
sauté over medium heat until the onions become very soft, about 8 minutes. Add the
celery and carrot and sauté for 5 minutes. Raise heat to high and add the ground beef.
Sauté, stirring frequently and breaking up any large lumps and cook until meat is no
longer pink, about 10 minutes. Add the tomatoes, parsley and basil and cook over
medium low heat until the sauce thickens. Season with salt and pepper. This will take
approximately 1/2 hour. Finish bolognese with Pecorino Romano.
Page 99
Oven-Fried Chicken II
Cook's Country, Oct/Nov 2005
Servings: 8
Healthy Units: 5
September 7, 2005
Comments: I used the nutritional information in the magazine rather than from Mastercook as
you toss away the marinade. I marinated for 24 hours and thought that it was very tender and
juicy. Loved the crumb coating. My one complaint is that leftovers were not crunchy but the
flavor was still there. I have found my *go to* recipe for oven fried chicken! Next time I'm trying
the spicier version.
2 cups buttermilk
2 tablespoons Dijon mustard
1 1/2 teaspoons garlic powder
1 1/2 teaspoons black pepper
1 teaspoon hot pepper sauce
8 chicken breast halves without skin
2 1/2 cups corn flakes -- crushed
3/4 cup fresh bread crumbs
1/2 teaspoon poultry seasoning
Whisk buttermilk, mustard, 2 teaspoons salt, 1 teaspoon garlic powder, 1 teaspoon black pepper
and hot sauce together in a large bowl. Add chicken, turn to coat well, cover and refrigerate at
least one hour or overnight.
Adjust oven rack to upper-middle position and heat oven to 400 degrees. Line rimmed baking
sheet with foil, set wire rack on sheet and coat rack with cooking spray.
Gently toss corn flakes, bread crumbs, poultry seasoning, paprika, cayenne pepper and
remaining garlic powder, salt and black pepper in a shallow dish until combined. Drizzle oil over
crumbs and toss until well coated. Working with one piece at a time, remove chicken from
marinade and dredge in crumb mixture, firm pressing crumbs to all sides of the chicken. Place
chicken on prepared rack, leaving 1/2 inch of space between each piece.
Bake until chicken is deep golden brown, juices run clear and thermometer registers 160
degrees, 35 to 45 minutes.
Fiery Oven-Fried Chicken variation: Increase hot pepper sauce to 1 tablespoon. Replace 1/4
teaspoon of salt in crumb mixture with 1/2 teaspoon of chili powder and increase cayenne to 1/4
teaspoon.
Calories: 216, Fat: 6g, Fiber: 1g
Page 100
Spiced Zucchini Bars with Cranberries and Pecans
Source: CLBB posted by Kari (from "One Smart Cookie")

HUs: 3
Serves: 9-12
September 12, 2005
These are definitely more like a cake than a bar, nice and moist and spicy. I cut back on
the brown sugar and dried cranberries and they were still plenty sweet. The NI is for the
original recipe; with my changes I got 9 servings at 3 points per serving.
3 tbsp. butter or stick margarine, softened (I used light butter)

3/4 cup packed brown sugar (I used ½ cup)
1 large egg
1 tsp. vanilla
1 cup flour (I used WW pastry flour)
1 tsp. baking soda
1/2 tsp. cinnamon
1/4 tsp. allspice
1/4 tsp. salt
1 cup packed grated raw, unpeeled zucchini (about 1 medium)
1/2 cup dried cranberries or raisins (I used ¼ cup)
1/4 cup chopped pecans, toasted
Preheat oven to 350F.
In a large bowl, beat butter, brown sugar, egg, and vanilla with an electric mixer or by
hand until smooth.
In a medium bowl, combine flour, baking soda, cinnamon, allspice, and salt. Add the
flour mixture and zucchini to the egg mixture and stir by hand until almost combined.
Add cranberries and pecans and stir just until blended.
Spread the batter into an 8"x8" pan that has been sprayed with nonstick spray. Bake for
25-30 minutes, until the top is springy to the touch. Cool completely in the pan on a wire
rack.
Per bar (12 bars): 155 cals, 4.9g fat (0.7g sat, 3g monounsat, 0.8g polyunsat), 22.4g
carbs, 18mg chol, 201.8mg sod, 1g fib, 31% cals from fat
Additional note: the HUs on the Zucchini Bread drop to 2.5 per serving (9 servings)
without the nuts [1.5 per serving for 12 servings]
Page 101
Banana Bread Biscotti
Source: CLBB posted by Zackzboo (from “One Smart Cookie”)

HUs: 1
Serves: 24
September 12, 2005
I loved the combination of banana, chocolate and nuts in this biscotti. The recipe suggests
adding ½ cup of chocolate chips in addition to the ½ cup of nuts, but I thought that would be too
much, ¼ cup of each seemed to be the perfect amount. HUs were figured with my changes in
parentheses. 1 3/4 cups flour (I used WW pastry flour)
1/2 cup sugar (I used splenda)
1/4 teaspoon salt
1/2 cup mashed ripe banana
1 T canola oil (I used ff plain yogurt)
1 large egg
1 teaspoon vanilla
1/2 chopped walnuts or pecans (I used ¼ cup pecans and ¼ min chocolate chips
Preheat oven to 350 degrees.
In a medium bowl, combine flour, sugar, baking powder and salt; set aside.
In a large bowl, combine banana, oil, egg and vanilla, and mix until well blended. Add the flour
mixture and walnuts to the banana mixture and stir just until combined. If the mixture seems dry,
use your hands to mix.
Turn the dough out onto a lightly floured surface, divide in half and shape each piece into an 8-
inch log. Place the logs 2-3 inches apart on a cookie sheet that has been sprayed with nonstick
spray and flatten each into a rectangle that is about 3 inches wide.
Bake for 30-35 minutes, until firm and cracked on top. Transfer to wire rack to cool for 15
minutes. Reduce oven temp to 275 degrees.
Place logs on a cutting board, trim the ends and cut each diagonally into 1/2" to 3/4" thick slices.
Place biscotti cut side down on the cookie sheet. Return them to the oven for 20 minutes, then
flip them over and bake for another 20 minutes. Transfer to a wire rack and cool.
NOTES: Banana Chocolate Chip Biscotti: Add 1/2 cup chocolate chips along with the walnuts.
Page 102
Stuffed Jalapenos
Source: CLBB posted by Cooking4Love (from Cook’s Country)

HUs: 1
Serves: 24
September 12, 2005
These are similar to the Jalapeno Poppers in the comp, (which I love) and I really liked
these for a change of pace, plus they were a bit easier to make since they are not
breaded. HUs are with my changes. NI is for the original recipe.
12 medium jalapeno chile peppers -- preferably with stem attached

8 ounces cream cheese -- at room temperature (I used light)
1/2 cup shredded cheddar cheese (I used light)
4 ounces black forest ham slice -- chopped fine
1 tablespoon lime juice
2 scallion -- chopped fine
1/2 teaspoon salt
Adjust oven rack to middle position and heat oven to 350 degrees.
Cut each jalapeno lengthwise through stem (you should end up with 2 complete halves)
and remove ribs and seeds.
Combine cream cheese, cheddar, ham, lime juice, chili powder, scallions, and salt in
bowl. Fill each jalapeno half with cheese mixture. Place jalapenos on parchment-lined
baking sheet. Bake until filling is hot, about 20 minutes. Cool slightly and serve warm.
(Don't skip the "cool slightly" part!)
These can be made ahead and refrigerated up to one day. Remove from the refrigerator
and let sit at room temperature for 20 minutes before baking.
Source:
"Cook's Country, October/November 2005"
Yield:
"24 pieces"
Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat.
Page 103
Spicy Corn Cakes with Smoked Cheese and Chilies
Source: CLBB posted by Kristal (from Fields of Greens)

HUs: 1.5
Serves: 24
September 12, 2004
The sweet corn, spicy chili peppers and smoky cheese made for a wonderful
combination; the outside of the cakes are crisp, the inside fluffy and moist. I served
them with the suggested salsa fresco, a pretty basic salsa recipe, but it paired will with
the cakes. HUs were figured with my changes.
1/2 tablespoon light vegetable oil

1/2 medium red onion, diced, about 1 cup
salt
3 ears of corn, shaved, about 3 cups kernels
2 or 3 jalapeno chilies, seeded and thinly sliced
2 eggs, separated
1/2 pound ricotta cheese, about 1 cup (I used part skim ricotta)
1/2 cup milk (I used skim)
1/2 cup unbleached white flour (I used WW pastry flour)
2 ounces smoked cheese, grated, about 3/4 cup (I used smoked gouda)
light vegetable oil for the pan (I used olive oil spray)
Heat the oil in a large skillet; add the onion and 1/2 teaspoon salt. Sauté over medium
heat until soft, about 5 minutes. Add the corn and the cayenne; sauté for about 5
minutes, until the corn is tender. Add the chilies and lemon juice to the warm corn,
transfer to a bowl, and allow the mixture to cool.
Beat the egg whites to stiff peaks. In a medium-size bowl, combine the egg yolks,
ricotta, and milk. Stir in the flour, 1/2 teaspoon salt, and the baking powder, then add the
smoked cheese. Stir the corn into this mixture, then fold in the egg whites.
Spoon the batter into a lightly oiled skillet over medium-high heat, making 3-inch cakes.
Cook for about 3 minutes on each side, until the cakes are lightly browned.
Makes 24- 3 inch cakes
Page 104
Salsa Fresca
Source: CLBB posted by Kristal (from Fields of Greens)

HUs: 0
Serves: 24
September 12, 2004
1/4 cup diced red onion

champagne or rice wine vinegar
1 pound ripe tomatoes, cored, seeded, and chopped
2 or more jalapeno or serrano chilies, seeded and finely diced
2 tablespoons coarsely chopped cilantro
salt
cayenne pepper (optional)
Sprinkle the onion with a few splashes of vinegar to draw out its color, then toss with the
tomatoes, chilies, cilantro, and 1/4 teaspoon salt. Season to taste with salt and vinegar.
For a hotter salsa, add more chilies or a few pinches of cayenne pepper.
Makes about 2 cups
Note: Serve this with the Spicy Corn Cakes with Smoked Cheese and Chilies from the
previous page.
Page 105
Mom's Fridge Pickles
Source: Fresh Every Day

HUs: 0
Serves: Makes about 1 quart
September 12, 2005
These pickles are delicious and super easy to make, you just throw everything in the
crock. I didn’t have dill seed so I used about 1T of dill weed
1 cup white vinegar

1/4 cup sugar
1 TBS sea salt
1/2 tsp. freshly ground black pepper
6 whole cloves
2 bay leaves
1 tsp. crushed red pepper flakes
1 tsp. dill seed
4 to 5 small Kirby cucumbers, peeled in stripes and cut into 1/8 inch thick slices
1 small white onion, thinly sliced into rounds
1. Combine the vinegar, sugar, salt, pepper flakes, and dill seed in a quart jar. Place the
lid on the jar and shake until the sugar has dissolved.
2. Layer the cucumbers and the onions in the jar using a wooden spoon to press them
tightly into the jar, shake it well, and refrigerate it at least 4 hours, shaking the jar
occasionally to keep the ingredients mixed. These pickles will keep in the refrigerator for
at least 1 month.
Page 106
Herbed Basmati Rice
Source: The Complete Cooking Light

HU: 2.3
Servings: 4
2 teaspoons margarine
1/2 cup uncooked basmati rice
1 cup water
1/4 teaspoon salt
2 tablespoons thinly sliced green onion tops
2 teaspoons minced fresh basil
1 teaspoon minced fresh thyme
2 tablespoons grated fresh Parmesan cheese
Thyme sprigs (optional)
Melt margarine in a small saucepan over medium heat. Add garlic; sauté 1 minute. Add
rice; stir well. Add water and salt; bring to a boil. Cover, reduce heat, and simmer 20
minutes or until liquid is absorbed. Stir in green onions, basil, and thyme. Sprinkle with
cheese; garnish with thyme sprigs, if desired.
Cooking Light, APRIL 1997
My Notes: this is really good, next time, I think I will try it with herbes de provence
Page 107
Veal Marsala
Source: Cooking Light January 2003
HU: 4.3
Servings: 4
Posted by Waneyvant
Veal scaloppini is a superthin veal cutlet. Here, it's dredged in flour then sautéed. Serve
over egg noodles or a blend of white and wild rice.
Jane’s note: I did not have any green onions for the rice, so I sautéed some finely
chopped sweet onion with the garlic
1 pound veal scaloppini

1/4 cup all-purpose flour, divided
2/3 cup beef consommé
1 tablespoon butter
1/2 cup dry marsala wine
1 cup presliced mushrooms
1/4 teaspoon salt
Dredge veal in 3 tablespoons flour. Combine 1 tablespoon flour and consommé, stirring
with a whisk; set aside.
Melt butter in a large nonstick skillet over medium-high heat. Add veal, cook 1 1/2
minutes. Turn veal over; cook 1 minute. Remove veal from pan.
Add wine to pan, scraping pan to loosen browned bits. Add consommé mixture,
mushrooms, and salt; bring to a boil. Reduce heat; simmer 3 minutes or until thick.
Return veal to pan; sprinkle with parsley.
Yield: 4 servings (serving size: 3 ounces veal and about 2 tablespoons sauce)
CALORIES 193(28% from fat); FAT 6.1g (sat 3g,mono 1.1g,poly 0.4g); PROTEIN 26g;
CARBOHYDRATE 7.5g
Cooking Light, JANUARY 2003
Page 108
Buffalo Chicken Tenders
Source: CLBB
HUs: 4.5
Serves: 4
September 13, 2005
These tenders really satisfy that Buffalo wing craving, perfect for football season. Serve
with Waney’s famous bleu cheese dressing (page 2235).
I figured the HUs using 1 lb of chicken breasts, Low Fat Bisquick and light butter.
4 skinless, boneless chicken breasts cut into 1-inch strips.

2/3 c of flour or Low Fat Bisquick
1 t salt
1/4 t pepper
1/2 t paprika
1/4 t red pepper (optional)
Sauce:
1/4 c Hot sauce of choice. (I use Frank's Red Hot or Texas Pete)
1 T water
1 T butter. (I use light butter)
Preheat oven to 425 degrees. Spray baking sheet with cooking spray and preheat
baking sheet in hot oven for 3-5 minutes.
Combine coating ingredients (flour through red pepper) in gallon ZipLock bag. Add
chicken a strip or 2 at a time and shake to coat. Coat all pieces and place on a platter or
wax paper.
Remove sheet from oven. Place coated chicken strips on hot baking sheet. Lightly
spray surface of chicken with cooking spray, if desired.
Bake for 15 minutes. Turn over chicken strips and bake for another 10-15 minutes.
While chicken is baking, combine sauce ingredients in a large sauté pan or pot. Heat
until just barely simmering. Add chicken strips and stir to coat.
Serve with Blue Cheese dressing and carrots and celery.
Page 109
Barley with Butternut Squash, Apples and Onions
Source: WW web site

Servings | 4
HUs | 3
9/13/05
WW note: Butternut squash used to be a labor-intensive ingredient. Not anymore! Save

time by buying it peeled, seeded and cubed from your grocery store.
Cindy's Comment: I decreased the dried thyme to 1/2 tsp. and will probably decrease it
a little more next time. I added 1/16 tsp. nutmeg and will add a little more next time. I
made this a one-dish meal by stirring in some diced, cooked pork at the same time as
the apples. This dish actually improved after sitting a day or two – the leftovers were
delicious!
3/4 tsp. table salt, divided

1/2 cup uncooked barley
1 Tbsp olive oil
2 cup butternut squash, diced
1 cup onion(s), chopped
1/2 cup sweet red pepper(s), diced
1 medium apple(s), peeled, cored, diced
1 1/2 tsp. minced garlic
3/4 tsp. dried thyme
1/4 tsp. black pepper
1/3 cup fat-free chicken broth, reduced-sodium
Bring 3 cups of water and 1/2 teaspoon of salt to a boil in a medium saucepan; add
barley. Cover saucepan and simmer barley until tender, about 30 to 35 minutes; drain.
Meanwhile, heat oil in a large nonstick skillet over medium-high heat; add squash, onion
and red pepper. Cook, stirring often, until vegetables are browned and almost tender,
about 8 minutes.
Stir in apple, garlic, thyme, black pepper and remaining 1/4 teaspoon of salt. Cook,
stirring, until apple is almost tender, about 2 minutes; stir in broth, scraping bottom of
skillet with a wooden spoon to loosen any browned bits. Stir in cooked barley; toss over
low heat to mix and coat. Remove from heat and serve.
Yields about 3/4 cup per serving.
Page 110
Black Bean Salsa
Cooking Light September 2005

HU: 1/2 point per serving
Servings: 18 1/3 cup servings
Posted by DebMj1
9/14/05
CL Notes: Refrigerate the salsa overnight to reduce some of the jalapeño's heat, if
desired. "This is one of my favorite recipes that I make for potlucks at work and get-
togethers with friends. Sometimes I add jalapeños for more heat, and it's always a hit."
-Krista Oldiges, Huntsville, OH
Deb's Notes: I used two ears of fresh corn in this rather than the canned. This is
definitely a salsa fresca; quite watery from the tomatoes, and my family is used to jarred
salsas which are a bit thicker. To make them happier, I think next time I may try making
it with a 28-oz can of crushed tomatoes in place of the 3 cups of chopped fresh. I'll
probably also add a second jalapeno to give it a little more heat.
3 cups chopped tomato (about 2 medium)

1 cup chopped red bell pepper (about 1 medium)
1 cup chopped green bell pepper (about 1 medium)
1/2 cup chopped red onion
1/3 cup fresh lime juice (about 2 limes)
1 teaspoon salt
1 jalapeño pepper, finely chopped
1 (11-ounce) can extrasweet whole kernel corn, drained
Combine all ingredients in a large bowl, stirring well to combine.

CARBOHYDRATE 7.4g
Page 111
Shrimp with Chili Sauce
Source Daniell Neal, Great Taste Personal Chef Service

Healthy Units - 4
Core - yes
Servings - 2
9/14/2005
My notes: This is the appetizer we had at my dinner and a movie event. It's super easy
and very good. To reduce the heat, use less chili sauce and up the tomato sauce so
they equal 6T.
1/2lb shrimp, shelled & deveined

2tsp olive oil (original recipe calls for 3T - hu's are based on 2tsp)
1 medium onion, sliced thinly
3T chili sauce (such as Asian chili sauce w/garlic)
3T tomato sauce
salt and pepper to taste
Heat oil in large nonstick sauté pan, sprayed with cooking spray, over med-high heat.
Add onions and sauté for 1 minute. Add shrimp and cook until pink (don't stir too much
to allow it to brown), about 2 minutes. Add chili sauce and tomato sauce and sauté for
another 2 minutes. Season with salt and pepper.
Calories - 185g, fat - 6.5g, fiber 1g. I used fitday to calculate nutritionals so if someone
feels like double-checking; I'd appreciate it.
From Maria: MasterCook gave me close to what you got:
Exchanges: 3 Lean Meat; 1 Vegetable; 1 Fat; 0 Other Carbohydrates.
Page 112
Pork Skewered with Figs & Prunes
Source: Tapas by Ann & Larry Walker

HUs: 3
Servings: 9
Posted by: Crissybear
September 14,2005
Here's one that's always been a party pleaser for me. BTW, I usually make it in 2 pans.
"The use of figs and prunes with pork marks this as a very old dish, probably a
Mediterranean favorite during the days of the Roman Empire."
1 pound boneless pork top loin -- cut into 36 cubes

9 dried figs -- stemmed and cut in half
18 pitted prunes
1/8teaspoon ground cinnamon
1/8 teaspoon cloves
1/8 teaspoon salt
1/8 teaspoon pepper
1-1/2 cups apple juice or cider (I used juice)
Put the pork into a nonreactive bowl. Add the figs, prunes, seasonings and apple juice.
Cover and marinate in the refrigerator for 3-4 hours or overnight.
Remove the pork and fruit from the marinade, reserving the marinade. For each of
eighteen 6-8 inch wooden or metal skewers, skewer a piece of pork, then a prune, then
another piece of pork, and top with half a fig. Continue skewering until all 18 have been
completed.
Bring the marinade to a boil in a skillet large enough to hold all the skewers. Add the
skewers, cover, reduce heat and cook for 10 minutes. Remove the cover and continue
to cook, turning the skewers from time to time, until the sauce is a sticky syrup. Serve
immediately. This recipe serves 9 (2 skewers) as a tapas or appetizer. WW Points
estimated at 3.
(1 skewer = 83 Calories; 1g Fat; 2g Fiber)
Grain(Starch); 1 Lean Meat; 2 Fruit; 0 Fat.
Page 113
Hogazas with Chorizo & Peppers
Source: WW Simply Delicious Cookbook
HUs: 2
Serves: 4 (Serving size: 2 hogazas)
September 14, 2005
This WW recipe is also good but when I make it for parties I usually add in some good
Spanish olive oil (Goya)
2 ounces Spanish chorizo sausage

1 red bell pepper, roasted
8 (2"slices) Italian bread
1 Tbsp minced cilantro
Peel the papery casing from the chorizo and pierce all over with a fork. Place chorizo in
nonstick skillet with enough water to cover and simmer for 15 minutes.
Transfer to cutting board. Finely chop the chorizo and roasted pepper and combine
them in a bowl.
Toast the bread slices until golden. Top bread with chorizo & pepper mixture and
sprinkle with cilantro.
92 Calories 3g Fat 1g Fiber
Page 114
Spicy Garlic Shrimp
From: WW Simply Delicious Cookbook

HUs: 1
Serves: 8 (Serving size: 3 pieces)
September 14, 2005
1 Tbsp extra virgin olive oil

1 pound large (24 count) shrimp, peeled & deveined
3/4 tsp. oregano
1/8 tsp. crushed red pepper
Heat a nonstick skillet. Swirl in the oil; add garlic and cook until soft, about 1 minute.
Add shrimp, oregano & red pepper. Cook, stirring constantly until shrimp are opaque,
about 2 minutes. Serve hot or room temperature.
78 Calories 3g Fat 0g Fiber
Bonus Recipe – Another great appetizer courtesy of Crissybear. This is very similar to
the Garlic-Sizzled Mushrooms on page 80. The use of sherry in this version makes it
an authentic Spanish appetizer.
Garlic Mushrooms --Points: 1

From: Sunset Magazine -- Sep 99
Serves: 6 (52 Calories 3g Fat 1g Fiber)
1 Tbsp olive oil

1 Tbsp chopped garlic
1 pound mushrooms (1-1/2 to 2-inch-wide caps), rinsed and drained
3 Tbsp dry sherry
1/4 tsp. hot chili flakes
1 Tbsp chopped parsley
salt and pepper to taste
In a frying pan over high heat, stir oil, garlic, and mushrooms until garlic is limp, about 2
minutes. Add sherry and chili flakes; cover and simmer over medium-high heat, stirring
occasionally, until most of the liquid is evaporated and mushrooms are browned, 7 to 10
minutes. Stir in parsley. Add salt and pepper to taste. Serve hot or at room temperature.
Page 115
Baked Omelet with Zucchini, Leeks, Feta, and Herbs

Healthy Units: 4
Yield: 16 servings (serving size: 1 piece)
September 15, 2005
Comments: I made this as a main dish and it is 4 servings at 4 HU per serving. I thought this
was pretty good; the predominant flavor is zucchini. Made for a nice, light meal. I think it could
use a touch more salt and next time I will sauté some chopped garlic with the leeks as well as
mix the feta cheese into it rather than sprinkling it on top. May flirt with the notion of adding
additional feta cheese, but I haven’t run the nutritionals on that yet.
This classic Greek dish can be prepared several hours in advance and brought to room
temperature before serving. A spoonful of the Smoky Tomato Relish (page 200) makes a
suitable condiment.
3/4 cup water

1/4 cup uncooked long-grain rice
Cooking spray
2 1/4 cups thinly sliced leek (about 3 medium)
4 cups shredded zucchini (about 2 medium)
1 1/2 tablespoons chopped fresh mint
1 tablespoon chopped fresh dill
1/2 teaspoon salt
Bring water to a boil in a medium saucepan; add rice. Cover, reduce heat, and simmer
20 minutes or until liquid is absorbed. Place rice in a large bowl.
Heat a large nonstick skillet over medium-low heat. Coat pan with cooking spray. Add
leek; cover and cook 12 minutes or until tender, stirring occasionally. Remove from pan;
add leek to rice. Coat pan with cooking spray; increase heat to medium. Add zucchini;
cook 6 minutes or until tender, stirring occasionally. Remove from pan; add zucchini to
rice. Add egg substitute and next 5 ingredients (through eggs) to rice mixture; stir until
blended.
Pour egg mixture into an 8-inch square baking dish coated with cooking spray. Sprinkle
with cheese. Bake at 325° for 35 minutes or until golden brown and set.
CALORIES 60(35% from fat); FAT 2.3g (sat 0.9g,mono 0.6g,poly 0.4g); PROTEIN 3.9g; CHOLESTEROL
54mg; CALCIUM 42mg; SODIUM 154mg; FIBER 0.8g; IRON 1mg; CARBOHYDRATE 6.4g
Page 116
Zesty Seafood Salad
Source: Hellmanns.com
HU: 4
Servings: 4
1/2 cup Hellmann’s light Mayonnaise

1/8 cup onion
1 1/2 Tbsp. fresh dill
2 tsp. fresh lime juice
2 cup Fat Free Imitation King Crabmeat, (coarsely chopped)
1/2 cup celery
1/2 cup cucumber
In large bowl, combine mayo, onion, dill & lime juice. Stir in rest. Chill. Garnish with
cherry tomatoes & paprika.
Page 117
Taco Soup
Source: WW board (from CL or elsewhere)

Healthy Units: 1 per 1 cup
Servings: 10
Posted by: Marina
Notes: This couldn't be easier! I portion the soup out. Freeze half and refrigerate half.
It’s great for pulling out for a quick lunch or dinner. I usually have it will a sandwich for a
low point, very filling meal.
1 large onion, chopped

1 pkg. taco seasoning mix
2 cups whole kernel corn, frozen
1 can 99% fat free chicken broth
1 can black beans, undrained
1 can white beans, undrained
1 can fat free refried beans
1 can Rotel diced tomatoes
1 can diced tomatoes, any brand)
Sauté onions until soft in a pan sprayed with olive oil. Add all other ingredients and
simmer 30-40 minutes.
Page 118
Tomato Pizza with Garlic and Smoked Gouda
Source: Cooking Light August 2001

HUs: 6
Serves: 4
September 19, 2005
Loved the combo of garlicky tomatoes and smoked Gouda. I used the Eating Well
whole-wheat pizza dough on page 1470 of the comp and reduced fat Gouda from
Trader Joe’s but didn’t check to see if that lowered the points. Any of the pizza dough
recipes in the comp could be used for this recipe.
With its juicy tomatoes and smoked cheese, this pizza has a flavor that's reminiscent of
a BLT. Plum tomatoes work best because of their firmness, but any variety will do. We
prebaked the crust a few minutes to prevent the tomatoes from making it soggy.
1/2 recipe Pizza Dough

Cooking spray
1 tablespoon cornmeal
1/2 cup (2 ounces) shredded smoked Gouda cheese
1 1/2 cups sliced plum tomato (about 4)
2 tablespoons thinly sliced fresh basil

Roll the dough into a 12-inch circle on a lightly floured surface. Place dough on a (12-
inch) pizza pan or baking sheet coated with cooking spray and sprinkled with cornmeal.
Crimp edges of dough with fingers to form a rim. Bake at 450° for 5 minutes.
Sprinkle cheese over pizza crust, leaving a 1-inch border. Arrange the tomato slices
over cheese. Combine oil and garlic; sprinkle over tomato. Sprinkle with pepper.
Bake at 450° for 15 minutes or until lightly browned. Top with basil. Cut into 8 wedges.
Yield: 4 (serving size: 2 wedges)

CARBOHYDRATE 42.4g
Page 119
Apricot, Currant and Date Oatmeal Muffins
Source: "The Antioxidant Save-Your-Life Cookbook"

Servings: 15
HUs: 2
Comment: One of the best low-point muffins I've tried.

2/3 cup buttermilk
1/4 cup honey
1 large egg
1 cup rolled oats
2 tablespoons unsweetened applesauce
1/3 cup dried currants
1/3 cup dried apricots -- chopped
2 tablespoons chopped dates
1/2 cup soy flour
2 teaspoons baking soda
1/2 teaspoon orange zest
2 tablespoons slivered almonds
Preheat oven to 350 F. Line 12 1/2-cup muffin cups with paper liners.
In a mixing bowl or food processor, mix the juice, buttermilk, honey, and egg. Add the
oats, applesauce, and dried fruits.
In another bowl, combine the flours, baking soda and zest. Stir into batter just until
moistened.
Spoon into muffin cups. Sprinkle with almonds. Bake 20-25 minutes.
Per muffin: 120 Calories; 2g Fat (15.2% calories from fat); 4g Protein; 23g
Carbohydrate; 3g Dietary Fiber; 13mg Cholesterol; 185mg Sodium. Exchanges: 1/2
Grain(Starch); 0 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1/2 Other Carbohydrates.
NOTES : 2.6 WW points per each 12 muffins.
May substitute plain yogurt for buttermilk and lemon zest for orange zest.
Page 120
Tandoori Chicken

HU: 3
Servings: 4
September 19, 2005
CL Notes: Although it's not cooked in a tandoor oven, this vibrant entrée has all the
flavors of the traditional Indian dish, thanks to a long marinade.
3/4 cup coarsely chopped onion

1 teaspoon coarsely chopped peeled fresh ginger
2 garlic cloves, peeled
1/2 cup plain low-fat yogurt
1 teaspoon paprika
1 teaspoon ground coriander seeds
1/2 teaspoon salt
Dash of ground nutmeg
Cooking spray
Place first 3 ingredients in a food processor; process until finely chopped. Add yogurt
and the next 8 ingredients (yogurt through nutmeg); pulse 4 times or until blended.
Make 3 diagonal cuts 1/4 inch deep across top of each chicken breast half. Combine
chicken and yogurt mixture in a large zip-top plastic bag. Seal and marinate in
refrigerator 8 hours or overnight, turning occasionally.
Prepare grill or broiler.
Remove chicken breast from bag; discard marinade. Place chicken on grill rack or
broiler pan coated with cooking spray; cook 6 minutes on each side or until chicken is
done.
Yield: 4 servings (serving size: 1 chicken breast half)
CHOLESTEROL 67mg; CALCIUM 50mg; SODIUM 234mg; FIBER 0.7g; IRON 1.1mg; CARBOHYDRATE
3.4g
Page 121
Buttery Apple Crumble

HU: 7.5 (6 with my changes)
Servings: 9
September 19, 2005
CL Notes: Whole-wheat flour adds an unexpected nutty flavor to the oatmeal topping.
Removing the foil halfway through baking allows the topping to become crisp and
browned.

1 1/4 cups regular oats
1/2 teaspoon salt
1/2 cup butter, melted (I used light butter)
2 teaspoons vanilla extract, divided
1/2 cup apple cider
1 1/2 teaspoons cornstarch
Dash of salt
10 cups sliced peeled baking apples
Cooking spray

Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, oats,
brown sugar, cinnamon, and 1/2 teaspoon salt in a small bowl. Add butter and 1
teaspoon vanilla; stir with a fork until moist and crumbly.
Combine 1 teaspoon vanilla, cider, granulated sugar, cornstarch, and dash of salt in a
large bowl; stir with a whisk until sugar dissolves and mixture is smooth. Add apples,
tossing to coat. Spoon apple mixture into a 13 x 9-inch baking dish coated with cooking
spray. Sprinkle with oat mixture. Cover with foil; bake at 375° for 30 minutes. Uncover
and bake 30 minutes or until browned and bubbly.
Page 122
Eggplant-and-Portobello Mushroom Melts

HU: 5.5
Servings: 4
September 19, 2005
Quick and Easy
CL Notes: Preparation time: 10 minutes Cooking time: 12 minutes
Ingredients
4 portobello mushrooms (about 10 ounces)

4 (1/2-inch-thick) slices peeled eggplant (about 8 ounces)
1/4 cup balsamic vinaigrette (such as Wish-Bone), divided
1/4 cup chopped bottled roasted red bell peppers
4 (1/2-ounce) slices provolone cheese
4 (2-ounce) onion rolls, halved
1/2 cup spinach leaves
Preheat broiler.
Remove stems from mushrooms; discard stems. Remove brown gills from the
undersides of mushrooms using a sharp knife; discard gills. Place mushrooms and
eggplant on a broiler pan; brush vegetables with 1 tablespoon vinaigrette. Broil 6
minutes. Turn vegetables over; brush with 1 tablespoon vinaigrette. Broil for an
additional 5 minutes or until tender. Combine bell peppers and basil. Spoon 1
tablespoon pepper mixture over each eggplant slice. Top each mushroom with 1 cheese
slice. Broil for 1 minute or until cheese melts. Brush 2 tablespoons vinaigrette evenly
over the cut sides of rolls. Arrange the spinach evenly on bottom halves of rolls. Top
each roll half with 1 mushroom and 1 eggplant slice; cover with roll tops.
Yield: 4 servings
CARBOHYDRATE 39.6g
Page 123
Kamut Spirals with Broccoli and Turkey
Sandy via Two's Company Make-Over
Healthy Units: 6
Servings: 4
Posted by: Sandy (Nana Texas)
9/19/05
6 oz. uncooked Eden Organic Kamut spirals

2 cups small fresh broccoli florets
1 cup light Alfredo sauce
1 cup diced low-fat turkey
pepper to taste
4 teaspoons grated Parmesan cheese, if desired.
Comments: This was a simple working woman's dinner. It would be good paired with
salad and fruit for a complete meal. DD#2 raved about it.
1. Bring 3 quarts of water to a boil in a large pan. Add spirals and cook 7-9 minutes. Add
broccoli florets, and cook 1 minute. Drain mixture in a colander.
2. Combine the Alfredo sauce and turkey in the pan used to cook spaghetti. Heat
over medium for 2 minutes or until warm.
3. Add spiral mixture and heat until warm.
4. Sprinkle with cheese, if desired.
Serving size: 1 cup.
Page 124
Pea and Pasta Soup Sips
Source: CL Supplement soups and stews

Healthy Units (WW Points): 2
Servings: 6 (1-cup) servings
Posted by: Zephyr1
Date: 9/20/05
Ingredients:
3 cans ff chicken broth (I used one veggie and 2 cans of chicken all Swanson)
1 1/2 cups frozen peas
3/4 cup uncooked pastina, orzo or small pasta- I used pastina had some to use up
2 Tbsp. fresh parsley- I used about a 1/2 cup
3 Tbsp. sweet white wine or a Riesling-I forgot this will add in later
2 Tbsps freshly grated Parmesan or Asiago or Piave
Instructions:
Bring the stock to a boil over medium high heat. Add peas, pasta and parsley. Reduce
heat and simmer until pasta is tender. Stir in wine- I just now realized I forgot this, then
top each serving with a sprinkle of the cheese (about 1 tsp.).
Page 125
Grape Nuts Bread
www.allrecipes.com (modified)
Healthy Units: 4
Servings: 12
September 20, 2005
Comments: Using all all-purpose flour doesn't change the HU, but drops the fiber down
to 1g. I also added 1 1/2 teaspoons of Penzey's Baking Spice, which is a mixture of
cinnamon, cardamom and mace. I'll probably use 2 teaspoons next time. The flavor of
grape-nuts is not detectable.
3/4 cup Grape-Nuts®

1 1/4 cups buttermilk
1 whole egg
3/4 cup sugar
1 teaspoon salt
2 tablespoons canola oil
1 cup dried cranberries
In a small bowl, soak grape nuts in buttermilk for 1 hour.
In a large bowl, combine buttermilk mixture, sugar, salt, egg, and baking soda. Stir until
sugar dissolves. Mix in the melted shortening and the flour. Pour batter into a greased
and floured 9 x 5 inch loaf pan.
Bake at 350 degrees for about 45 minutes. Cool.
Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1 Other
Carbohydrates.
Page 126
Apricot Grilled Duck Breasts
Source: Cooking Light September 2005
HUs: 6.5
Serves: 4
September 21, 2005
This was very much like the Duck Breast with Apricot Grand Marnier Sauce which is a
favorite of mine at a local restaurant. I used white wine vinegar and added a healthy
splash a Grand Marnier and marinated it overnight. Served with Israeli couscous and
green beans with pecans as suggested. The duck breast was a little pricey; I think
boneless skinless chicken thighs would be a good sub.
1/2 cup apricot preserves

2 1/2 tablespoons sherry vinegar
1/4 teaspoon salt
4 (6-ounce) boneless duck breast halves (1 1/2 pounds), skinned
Cooking spray
Combine first 5 ingredients in a bowl, stirring with a whisk. Add duck; cover and
marinate in refrigerator for 20 minutes. (Marinated mine overnight)
Prepare grill to medium heat.
Remove duck from marinade, reserving marinade. Bring marinade to a boil in a small
saucepan over medium-high heat, and boil 1 minute. Remove from heat.
Place duck on grill rack coated with cooking spray. Grill 6 minutes on each side or until
a thermometer inserted into thickest portion registers 170°, basting occasionally with
reserved marinade.
Yield: 4 servings (serving size: 1 duck breast half)
Page 127
Whole Wheat Pasta with Eggplant
Source: Adapted from a Wegman's recipe

Healthy Units: 7 (per Recipe Builder)
Servings: 4 servings
Posted by: Jodi (jhoulihan)
9/23/05
Comments: This is a simple but good recipe that is very filling. A good weeknight meal.
1 Tbsp. Olive Oil

1 small eggplant (about 3/4 lb.), unpeeled, ends trimmed, diced medium (about 4 cups)
2 medium cloves garlic, peeled, minced
2 cups jarred Marinara Sauce
1/4 cup grated Parmigiano-Reggiano cheese
2 tsp. chopped fresh parsley
8 oz. Whole Wheat Penne or other pasta, cooked according to package directions
Heat olive oil in large ovenproof skillet on MEDIUM-HIGH until oil faintly smokes; add
eggplant. Season to taste with salt and pepper. Cook, stirring, 2 min. Add garlic; cook 2
min. Stir in marinara sauce, reduce heat to low, and simmer for 12 min.
Toss cooked pasta with eggplant-marinara sauce mixture, Parmigiano Reggiano, and
parsley in large bowl.
Page 128
Red Bean Salad with Feta and Peppers
Source: CLBB (originally From Lighthearted Everyday Cooking by Anne Lindsay)

HUs: 2.5
Serves: 6
September 23, 2005
My changes were using half green cabbage and half red cabbage for more color and
double the amount of scallions because I love them. Keeps beautifully in the fridge for a
few days, great for lunch or as a side dish.
1 can (19 oz/540 ml) kidney beans

1 sweet red pepper, chopped
2 cups finely chopped cabbage
2 green onions, chopped
4 oz feta, cubed (1 cup)
2 tbsp. lemon juice
1 tbsp. vegetable oil
Drain beans and rinse under cold water. In salad bowl, combine beans, red pepper,
cabbage, onions, cheese, parsley, garlic, lemon juice, and oil; toss to mix. Cover and
refrigerate for up to 3 days.
Makes 6 servings, 1 cup each. Per serving: 165 calories, 7 g fat, 7 g fiber, 19 g carb, 17
mg cholesterol, 455 mg sodium. Excellent source of Vitamin C.
Page 129
Pumpkin Chocolate Brownies
www.verybestbaking.com
Servings: 12
Healthy Units: 3
September 25, 2005
Comments: This is more of a cakey brownie than a fudgy brownie. Not sure I think of
them as brownies since they aren't really chocolate. Very tasty and a great way to use
up leftover pumpkin.
2/3 cup firmly packed brown sugar

1 large egg
2 large egg whites
1 teaspoon cocoa
1/4 teaspoon salt
1/3 cup mini-chocolate chips
PREHEAT oven to 350° F. Coat 9-inch-square baking pan with nonstick cooking spray.
COMBINE sugar, pumpkin, egg, egg whites and oil in large mixer bowl. Beat with an
electric mixer on medium speed until blended. Add flour, baking powder, cocoa,
cinnamon, allspice, salt and nutmeg. Beat on low speed until batter is smooth. Stir in
morsels. Spread evenly into prepared pan.
BAKE for 15 to 20 minutes or until wooden pick inserted near center comes out clean.
Cool in pan on wire rack. Cut into 2-inch squares.
Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1 Fat; 1 Other Carbohydrates.
Page 130
Black Bean Soup II
Source: Dave Leiberman - Food TV
Healthy Units: 4 (without garnishes)
Servings: 8
Date: 9/25/05
Notes: I used center-cut bacon and figured those points for the WW recipe builder. They
suggest using hickory smoked bacon, and some reviewers said they added a bit of
liquid smoke instead. Some have also suggested to leave out the lime juice and serve it
with a lime wedge. I let it simmer on the stove for awhile and added more broth. This is
a very thick, stew-like, soup. The taste is amazing and it went together very quick. A
definite staple in the house from now on.
10 slices bacon, finely chopped

2 medium onions, chopped (about 2 1/2 cups)
6 garlic cloves, pressed
1 (14 1/2-ounce) can reduced-sodium chicken broth
1 1/2 cups canned chopped tomatoes
2 tablespoons ketchup
1 tablespoon chili powder
4 (15 1/2-ounce) cans black beans, drained but not rinsed
Kosher salt and freshly ground black pepper
1 bunch cilantro
juice of 1/2 lime
Thinly sliced scallions, for garnish
Sour cream, for garnish
Grated cheddar, for garnish
Put the bacon into a large heavy pot and place it over medium heat. Cook until it starts
to give up its fat, about 4 minutes. Stir in the onions and cook, stirring, until they start to
turn translucent, about 4 minutes. Stir in the garlic and cook until you can smell it, about
1 minute. Add the broth, tomatoes, ketchup, Worcestershire, and chili powder. Stir in the
beans, turn the heat to high and bring to a boil. Adjust the heat so the soup is bubbling
gently and cook 10 minutes. Season with salt and pepper.
Meanwhile, pick off all the thick stems from the cilantro. Wash it and shake dry. Chop
the cilantro coarsely and stir it into the soup when it has been simmering 10 minutes.
cook until the soup is thickened, about 5 minutes. Stir in the lime juice. Serve with the
garnishes.
Page 131
Honey-Roasted Root Vegetables
Source: Cooking Light, October, '05
HU: 2
Servings: 8
Posted by: Sandy (Nana Texas)
September 25, '05
Comment: This was a fairly easy, absolutely delicious way to have some lovely color
added to the table. I omitted the salt and used locally "grown" honey.
2 cups coarsely chopped peeled sweet potato (about 1 large)

1 1/2 cups coarsely chopped peeled turnip (about 2 medium)
1 1/2 cups coarsely chopped parsnip (about 2 medium)
1 1/2 cups coarsely chopped carrot (about 2 medium)
1/4 cup tupelo honey
1/2 teaspoon salt
3 shallots, halved
Cooking spray
1. Preheat oven to 450 degrees.
2. Combine all ingredients except the cooking spray in a large bowl; toss to coat.
3. Place vegetable mixture on a jelly-roll pan coated with cooking spray.
4. Bake at 450 degrees for 35 minutes or until vegetables are tender and begin to
brown, stirring every 15 minutes.
Serving size = 1/2 cup
Calories 118; Fat 3.5g; Protein 1.3g; Carb 21.7g; Fiber 2.3g; Chol.0mg.
Page 132
Candied Apples
HU's: 4
Source: Oct, 2005 Cooking Light
Date: Sept 26, 2005
Posted By: Jessica (DD)Donna/CAROTS
Servings: 8
Apples sold in bulk in bags, which tend to be smaller than those sold individually, are
the ideal size for these treats. You'll find white dowels at hobby and craft stores, or use
wooden craft sticks. Store Candied Apples in an airtight container for up to three days.
*Jessica Notes-very easy to make, and sooo good... taking them to school for my
friends to eat.. it's all about the sharing:)
Cooking spray
8 (4-ounce) Red Delicious apples, stemmed
1 cup sugar
1/3 cup light-colored corn syrup
1/3 cup water
1/3 cup cinnamon decorator candies (such as Red Hots)
Line a large baking sheet with foil, and coat with cooking spray. Insert 1 (6-inch) white
dowel into stem end of each apple.
Combine sugar, corn syrup, water, and candies in a small heavy saucepan over medium
heat. Cook until sugar dissolves, stirring occasionally. Cook, without stirring, until a
candy thermometer registers 300° (about 8 minutes). Remove from heat.
Working with 1 apple at a time, holding apple by its dowel, dip in syrup, tilting pan to
cover apple. Turn apple quickly to coat evenly with syrup; let excess syrup drip back into
pan. Place apple, dowel side up, on prepared baking sheet to harden (about 5 minutes).
Yield: 8 servings (serving size: 1 apple)

CALORIES 237(0.0% from fat); FAT 0.2g (sat 0.0g,mono 0.0g,poly 0.1g); PROTEIN
Page 133
Shrimp, Broccoli, and Sun-Dried Tomatoes with Pasta
HU's: 10
Source: OCT 2005 Cooking Light
Date: Sept 26, 2005
Posted by : Donna/CAROTS
Serving: 4
* Notes- the serving size is two cups per, and I thought that was a lot. Made the recipe
as stated, and the only thing I changed was I used fresh basil, instead of dried. Love
fresh basil :) Served with a big salad, and a crusty garlic bread.. yum
1/2 cup sun-dried tomatoes, packed without oil

3 cups uncooked farfalle (bow tie pasta)
1 1/2 cups chopped broccoli
Cooking spray
1/2 cup (4 ounces) 1/3-less-fat cream cheese
1/2 teaspoon dried basil
Place tomatoes and boiling water in a bowl. Cover and let stand 30 minutes or until
tender; drain and chop.
While tomatoes steep, cook pasta according to package directions, omitting salt and fat.
Drain.
Steam broccoli, covered, 4 minutes or until crisp-tender. Set aside.
garlic to pan; sauté 30 seconds. Add shrimp; cook 4 minutes. Add broth and cream
cheese, stirring to combine; bring to a boil. Reduce heat, and simmer 2 minutes. Add
tomatoes, broccoli, and basil; stir well. Cook 2 minutes or until thoroughly heated,
stirring frequently. Remove from heat. Stir in pasta, Parmesan cheese, and juice. Serve
immediately.
NUTRITION PER SERVING: CALORIES 493(22% from fat); FAT 12g (sat 5.7g,mono 2.8g,poly
1.2g); PROTEIN 39.8g; CHOLESTEROL 198mg; CALCIUM 210mg; SODIUM 862mg; FIBER
5.6g; IRON 7.5mg; CARBOHYDRATE 58.7g
Page 134
Grilled Shrimp wrapped in Hot Cappocollo and Basil
Source: Leslie Glover Pendleton, "Simply Shrimp, Salmon, and (fish) Steaks"
HUs: 5-7
Servings: 4-6
9/26/05
Comments: This is the appetizer I contributed to Saturday night's dinner for our "girls
weekend at Nancy's". It was delicious. You could easily stretch this to more appetizer
servings. We put 4 wrapped shrimp on each skewer and had enough for two skewers
per person (for 6 people).
NOTES: May use lemon juice instead of lime juice. May wrap shrimp with basil and
cappocollo up to 6 hours ahead (chill); but do not brush with lime juice & oil until 15
minutes before cooking.
1 1/2 pounds large shrimp -- peeled and deveined

1/4 pound Hot Cappocollo (I used Boar's Head brand) -- sliced very thin
48 fresh basil leaves
salt and pepper -- to taste
Soak 12 bamboo skewers in water for 1 hour.
Wrap each shrimp in a basil leaf and a half slice of cappocollo, weaving them onto the
skewers. Arrange the skewers on a tray.
In a small bowl, whisk together the lime juice and oil and brush the skewers with the
mixture. Sprinkle with salt and pepper (I put the salt & pepper in the lime/oil mix) and let
set for 15 minutes.
Preheat grill or broiler rack.
Brush the grill with oil and grill or broil skewers for 5 minutes on each side or until
shrimp are cooked through.
Per Serving (4 servings): 296 Calories; 11g Fat (36.4% calories from fat); 42g Protein; 3g
Carbohydrate; trace Dietary Fiber; 274mg Cholesterol; 850mg Sodium. Exchanges: 5 Lean
Meat; 0 Fruit; 1/2 Fat.
Per Serving (6 servings): 198 Calories; 8g Fat (36.4% calories from fat); 28g Protein; 2g
Carbohydrate; trace Dietary Fiber; 183mg Cholesterol; 567mg Sodium. Exchanges: 3 Lean
Meat; 0 Fruit; 1/2 Fat.
Page 135
Garlicky Mushroom Crostini
Adapted from Cooking Light March/April 1994
HU: 1.9 per serving
Servings: 12 servings of 2 crostini each
Posted by DebMj1
September 26, 2005
Deb's Notes: I would suggest lightly toasting the baguette slices before spreading the
mushroom mixture on them. It was great warm and at room temperature. Emily
suggested that a little bit of thyme would be a great addition. You'll want the mushrooms
to be somewhere between a coarse and fine chop.
2 Tablespoons olive oil, roasted-garlic infused (I used Wegman's basting oil which is
infused with garlic & herbs)
6 cups mushrooms, about 1 pound, chopped (I used a combination of button and
portabello caps)
1/2 cup minced fresh onion
2 Tablespoons chopped fresh parsley
1/2 teaspoon salt
1/4 teaspoon pepper
9 ounces baguette, cut in 24 1/2" thick slices
1. Heat 1 Tbsp. oil in a large nonstick skillet over high heat. Add mushrooms, onion and
garlic; saute 5 minutes. Add wine, parsley, salt and pepper; saute 3 minutes or until
liquid evaporates. Add remaining tablespoon of oil and toss well. Spread mushroom
mixture evenly over each baguette slice.
2. Makes 12 servings of 2 crostini each.
Page 136
Warm Apple-Buttermilk Custard Pie
HU: 5.7 as posted
Servings: 10
Posted by DebMj1
9/26/05
My Notes: This is a beautiful pie and definitely company-worthy. It's called Warm Apple-
Buttermilk Custard Pie, but I think we all agreed that it tasted best at room temperature
or just on the warm side of room temperature. Your pie plate will determine how long it
should cool. Pottery will retain the heat longer than glass.
1/2 of a 15-oz. pkg refrigerated pie crust (1 crust)

vegetable cooking spray
STREUSEL
2 Tablespoons light butter, chilled, cut in small pieces
FILLING:
5 cups Granny Smith apples, peeled and sliced
3/4 cup sugar, divided
1/4 cup Splenda sugar substitute
2 Tablespoons all-purpose flour
1/4 teaspoon salt
1/2 cup egg beaters® 99% egg substitute
1 large egg
1 1/3 cups nonfat buttermilk
Page 137
Warm Apple-Buttermilk Custard Pie (continued)
1. Preheat oven to 325 F. To prepare crust, roll dough into a 14-inch circle; fit into a 9-
inch deep-dish pie plate coated with cooking spray. Fold edges under; flute. With the
tines of a fork, lightly prick bottom of crust and bake for about 7 minutes. Remove from
oven and set aside.
2. To prepare streusel, lightly spoon 1/3 cup flour into a dry measuring cup; level with a
knife. Combine 1/3 cup flour, brown sugar, and 1/2 teaspoon cinnamon in a medium
bowl; cut in butter with a pastry blender or 2 knives until the mixture resembles coarse
meal. Place streusel in refrigerator.
3. To prepare the filling, heat a large nonstick skillet coated with cooking spray over
medium heat. Add sliced apple, 1/4 cup granulated sugar, and 1/2 teaspoon cinnamon;
cook 10 minutes or until the apple is tender, stirring mixture occasionally. Spoon the
apple mixture into prepared crust.
4. Combine remaining 1/2 cup granulated sugar, 1/4 cup Splenda, 2 tablespoons flour,
salt, and eggs, stirring with a whisk. Stir in buttermilk and vanilla. Pour over apple
mixture. Bake at 325º for 30 minutes. Reduce oven temperature to 300º (do not remove
pie from oven); sprinkle streusel over pie. Shield crust if necessary to prevent
overbrowning. Bake at 300º for 40 minutes or until set. Let stand approximately 2 hours
before serving.
Page 138
Roasted Potato Salad with Peppers and Parmesan
Source: Cooking Light October 2005
HUs: 4
Serves: 6
September 26, 2005
This was a terrific side for chicken. I used a mixture of various baby potatoes, which
made it very colorful, and served it at room temp.
This substantial salad is meant to be enjoyed warm or at room temperature. Cumin,

cilantro, and jalapeño pepper give the salad a Latin flair. Serve in place of roasted
potatoes with simply seasoned beef or chicken.
2 pounds small red potatoes, quartered

1 tablespoon extra-virgin olive oil, divided
1 cup finely chopped bottled roasted red bell peppers
2 tablespoons minced seeded jalapeño pepper (about 1 pepper)
3/4 cup (3 ounces) shaved Parmigiano-Reggiano cheese

Place potatoes in a 13 x 9-inch baking dish. Drizzle with 1 teaspoon oil; sprinkle with 1/4
teaspoon salt and 1/4 teaspoon black pepper. Toss well to coat. Cover and bake at 375°
for 30 minutes. Uncover and bake an additional 30 minutes or until tender, stirring
occasionally. Remove from oven; place potatoes in a large bowl. Add bell peppers and
next 5 ingredients (through garlic); toss well to combine.
Combine remaining 2 teaspoons oil, remaining 1/4 teaspoon salt, cumin, and 1/8
teaspoon black pepper, stirring with a whisk. Drizzle dressing over potato mixture, and
toss gently to coat. Sprinkle with cheese.
Yield: 6 servings (serving size: about 2/3 cup salad and 2 tablespoons cheese)
Page 139
Spinach and Goat Cheese Salad with Frizzled Prosciutto
HUs: 1
Serves: 8
September 26, 2005
The combination of goat cheese and proscuitto is wonderful. The combo would also be
good over mixed field greens instead of spinach.
2 thin slices prosciutto, cut into 1/2-inch strips (about 1/4 cup)
2 1/2 tablespoons balsamic vinegar
1 teaspoon extravirgin olive oil
1/4 teaspoon salt
1 (10-ounce) package fresh spinach (about 10 cups)
1/2 cup (2 ounces) crumbled goat cheese

Arrange prosciutto in a single layer on a baking sheet. Bake at 400° for 6 minutes or
until crisp. Cool completely.
Combine vinegar, olive oil, salt, and pepper, stirring with a whisk. Combine prosciutto
and spinach in a large bowl. Drizzle vinegar mixture over spinach mixture; toss gently to
combine. Sprinkle with goat cheese. Serve immediately.
Yield: 8 servings (serving size: about 1 1/4 cups salad and about 1 tablespoon cheese)

CARBOHYDRATE 2
Page 140
Black Pepper Shrimp with Coriander-Coconut Chutney
HUs: 5
Serves: 4
Posted by: Shel ( Shel_K)
September 26, 2005
We used a finger hot chile, which is hotter than jalapeño and similar to cayenne, for this recipe,
but you can substitute a serrano or an Anaheim chile. Coconut adds texture and sweetness. For
the freshest flavor, grind whole cumin and coriander seeds.
Shrimp:
1 1/2 teaspoons ground coriander
12 jumbo shrimp, peeled and deveined (about 1 1/2 pounds)
1/4 teaspoon salt
Cooking spray
Chutney:
1 cup chopped onion
3 tablespoons flaked sweetened coconut
1 tablespoon mango chutney
1 teaspoon sugar
1 teaspoon minced fresh green chile
1/4 teaspoon salt
2 garlic cloves
Fresh cilantro sprigs (optional)
To prepare shrimp, combine first 3 ingredients in a large zip-top plastic bag. Add shrimp to bag;
seal. Marinate in refrigerator for 2 hours, turning bag occasionally.
Prepare grill to medium-high heat.
Remove shrimp from bag. Sprinkle shrimp with 1/4 teaspoon salt. Place shrimp on grill rack
coated with cooking spray; grill 3 minutes on each side or until shrimp are done. Drizzle 2
tablespoons juice over shrimp; keep warm.
To prepare chutney, combine onion and remaining ingredients except the cilantro sprigs in a
food processor; process until smooth. Serve with shrimp. Garnish with cilantro sprigs, if desired.
Yield: 4 servings (serving size: 3 shrimp and about 1/4 cup chutney)
Page 141
Bacon-Cornmeal Scones
Adapted from Cooking Light January/February 1993
HU: 3.5 per scone
Servings: 8 scones
Posted by DebMj1
9/26/05
Note: I formed these into balls in order to make triangular shaped scones. Nutritionals
will depend greatly on the type of bacon used. The 3.5 points per scone is based on
Hatfield bacon.

3/4 cup yellow cornmeal
2 Tablespoons packed brown sugar
1/8 teaspoon salt
3 Tablespoons light butter, chilled and cut in small pieces
4 slices Hatfield Bacon, cooked and chopped
1/2 cup nonfat buttermilk
2 Tablespoons chopped green onions
1 egg, lightly beaten
Combine first 6 ingredients in a bowl; cut in margarine with a pastry blender until
mixture resembles coarse meal. Stir in bacon. Combine buttermilk, onions, and egg;
add to dry ingredients, stirring just until dry ingredients are moistened. Dough will be
sticky. With floured hands, make drop scones or form in the shape you prefer (round,
triangular, square). Bake at 400 for 16 minutes or until golden.
Page 142
Creamy Tomato-Balsamic Soup
Cooking Light October 2005
HU: 2.5 according to MC
Servings: 4
Posted by DebMj1
9/26/05
My Notes: Excellent soup with very bold flavors. I made this as directed but chose not to
strain the mixture through a sieve; I had very few solids anyway. As such, I got 4
servings of 9 ounces each vs. the 1/2 cup servings that CL says the recipe yields. My
nutritionals from MC area also extremely different from CL. MC comes up with 182
calories, 5 gms. fat and 4 gms. fiber; using fat-free half and half cuts it to 153 calories, 1
gm. fat and 4 gms. fiber. Still a far cry from what's posted on CL.
CL Notes: Cooking the vegetables at the high temperature of 500° caramelizes their
natural sugars and deepens their flavor; the liquid poured over them ensures they won't
burn. Prepare the soup up to two days ahead; reheat over medium heat before serving.
1 cup less-sodium beef broth, divided

1 tablespoon brown sugar
1 cup coarsely chopped onion
5 garlic cloves
2 (28-ounce) cans whole tomatoes, drained
Cooking spray
3/4 cup half-and-half (I used fat-free)
Cracked black pepper (optional)
Combine 1/2 cup of broth, sugar, vinegar, and soy sauce in a small bowl. Place onion,
garlic, and tomatoes in a 13 x 9-inch baking pan coated with cooking spray. Pour broth
mixture over tomato mixture. Bake at 500° for 50 minutes or until vegetables are lightly
browned.
Place tomato mixture in a blender. Add remaining 1/2 cup broth and half-and-half, and
process until smooth. Strain mixture through a sieve into a bowl; discard solids. Garnish
with cracked black pepper, if desired.

CALORIES 120(35% from fat); FAT 4.7g (sat 3g,mono 1.5g,poly 0.1g); PROTEIN 3.8g; CHOLESTEROL
Page 143
Cranberry Burst Muffins
Source: Unknown
HU: 3
Servings: 12
Posted by CrissyBear
September 27, 2005
Comments: I've been making this recipe for years and it's still a favorite during the fresh
cranberry season. The sweet cake pairs well with the tart cranberries. They disappear
quickly so I've never tested freezing them.
1 Tbsp plain dry bread crumbs (see note below)

1-1/4 cup flour
1 tsp baking powder
1/8 tsp salt
1-cup sugar
1/4-cup skim milk (room temperature)
2 eggs
3 Tbsp unsalted butter, softened
12 ounces (1 bag) fresh cranberries
Preheat oven to 375F. Line muffin tins with paper liners and sprinkle breadcrumbs in
each (bread crumbs will help soak up the wetness).
Combine flour, baking powder and salt and set aside.
With an electric mixer on High speed, beat together sugar, milk, eggs and butter.
Reduce speed to low and add flour mixture until blended. Fold in fresh cranberries.
Pour into muffins tins and bake for 30 minutes, until golden on top.
Carbohydrate; 2g Dietary Fiber; 43mg Cholesterol; 83mg Sodium
Page 144
Lemon Blueberry Oatmeal Muffins
Source: quakeroatmeal.com
HU: 3
Serves: 12
Posted by CrissyBear
September 27, 2005
1-3/4 cups rolled oats (quick or old fashioned; uncooked) -- divided [I use old fashioned]
2 Tbsp. firmly packed brown sugar

1 cups all-purpose flour (add an additional 2 tablespoons if using old fashioned oats)
1 Tbsp. baking powder
1/4 teaspoon salt -- optional [I used it]
1 cup skim milk
2 egg whites -- lightly beaten
2 Tbsp. vegetable oil
1 tsp. grated lemon peel [I grated 1 med lemon]
1 tsp. vanilla
1 cup fresh blueberries -- or frozen, unthawed [I used fresh]
̊ Line 12 medium muffin cups with paper baking cups. For topping,
Heat oven to 400F.
combine 1/4 cup oats and brown sugar; set aside.
For muffins, combine 1-1/2 cups oats with remaining dry ingredients in large bowl; mix
well. In small bowl, combine milk, egg whites, oil, lemon peel and vanilla; mix well.
Add to dry ingredients; stir until moistened. Gently stir in berries. Fill muffin cups almost
full; sprinkle with topping.
Bake 20 to 24 minutes or until light golden brown. Cool muffins in pan on wire rack for
five minutes; remove from pan. Serve warm.
Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 188mg Sodium.
Note: these freeze well too.
Page 145
Easy Eggplant Soup
Source: Elegant Meals w/Inexpensive Meats
HU: 4 (not counting parmesan)
Servings: 6
Posted by Waneyvant
1 pound 90% lean/10% fat raw ground beef

1 large onion(s), chopped
1 clove garlic clove(s), pressed or chopped
1 1/2 pound eggplant(s), chopped
2 medium carrot(s), shredded
1 bell pepper(s), seeded, in 2 inch slices
28 oz canned tomatoes
1 tsp table salt
1 tsp sugar
1 tsp dried basil
1/2 tsp ground nutmeg
28 oz fat-free beef broth
1/2 cup parsley
2 Tbsp shredded Parmesan cheese
Brown beef & chopped onion in large Dutch oven, sprayed w/cooking spray. Add garlic,
eggplant, shredded carrots & bell pepper (seeded & cut into 2 inch long strips). Stir
occasionally, until eggplant browns lightly. Stir in tomatoes (coarsely chopped) & their
liquid, salt, sugar, basil, nutmeg, pepper & broth. Bring to boil, reduce heat, cover &
simmer for 45 to 50 minutes, until eggplant is very tender.
Optional: garnish with fresh parsley & top with a little shredded parmesan cheese. (add
points for cheese)
Page 146
Margarita-Braised Chicken Thighs
HUs: 7
Serves: 4
September 28, 2005
This juicy, fruity chicken dish received rave reviews in our Test Kitchens.
1/2 cup flour (about 2 1/4 ounces)

1 tablespoon paprika
2 teaspoons garlic powder
8 skinless, boneless chicken thighs (about 1 1/2 pounds)
1/2 teaspoon salt
Cooking spray
1 cup thinly sliced onion (about 1 medium)
1/2 cup dried tropical fruit
1/4 cup tequila
1 lime, thinly sliced

Combine first 3 ingredients in a small baking dish. Sprinkle chicken with salt; dredge
chicken in flour mixture.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken to pan; cook 4
minutes on each side or until lightly browned. Transfer chicken to an 11 x 7-inch baking
dish coated with cooking spray. Add onion to skillet; cook 3 minutes. Add garlic to pan,
and sauté 1 minute.
Combine fruit, juice, and tequila in a microwave-safe dish, and microwave at high 2
minutes. Pour fruit mixture into pan; bring to a boil, scraping pan to loosen browned bits.
Cook 1 minute. Pour onion mixture over chicken; top with lime slices. Bake at 400° for
20 minutes or until chicken is done.
Yield: 4 servings (serving size: 2 thighs and about 1/3 cup fruit mixture)

Page 147
Soft Pretzels
10-2005 Cooking Light
HU: 3
Servings: 12
Posted by BMS2003
9-28-05
CL Notes – For lower sodium, use sesame seeds instead of Kosher salt.
My notes – I used my KitchenAid mixer to do all the kneading and it worked great.
However, next time I’ll probably just dump all the ingredients in my bread machine.
1 pkg dry yeast (about 2-1/4 teaspoons)

1-1/2 teaspoons sugar
1 cup warm water (100° to 110°)
3-1/4 cups all-purpose flour, divided (about 14-1/2 ounces)
1 teaspoon salt
Cooking spray
6 cups water
2 tablespoons baking soda
1 teaspoon cornmeal
1 teaspoon water
1 large egg
2 teaspoons kosher salt
1. Dissolve yeast and sugar in warm water in a large bowl, and let stand for 5 minutes.
2. Lightly spoon flour into dry measuring cups; level with knife. Add 3 cups flour and 1
teaspoon salt to yeast mixture; stir until a soft dough forms. Turn dough out onto a
lightly 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 (dough
will feel slightly sticky).
3. 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, 40 minutes or until doubled in size.
(Gently press two fingers into dough. If indentation remains, the dough has risen
enough.) Punch dough down; cover and let rest 5 minutes.
Page 148
Soft Pretzels (continued)
5. Divide dough into 12 equal portions. Working with one portion at a time (cover
remaining dough to prevent drying), roll each portion into an 18-inch-long rope with
tapered ends. (A) Cross one end of rope over the other to form a circle, leaving about 4
inches at end of each rope. Twist the rope at the base of the circle. (B) Fold the ends
over the circle and into a traditional pretzel shape, pinching gently to seal. Place
pretzels on a baking sheet lightly coated with cooking spray. Cover and let rise 10
minutes (pretzels will rise only slightly).
6. Combine 6 cups water and baking soda in a non-aluminum Dutch oven. Bring to a
boil; reduce heat, and simmer. Gently lower 1 pretzel into simmering water mixture;
cook 15 seconds. Turn pretzel with a slotted spatula; cook an additional 15 seconds.
Transfer pretzel to a wire rack coated with cooking spray. Repeat procedure with
remaining pretzels.
7. Place pretzels on a baking sheet sprinkled with cornmeal. Combine 1 teaspoon water
and egg in a small bowl, stirring with a fork until smooth. Brush a thin layer of egg
mixture over pretzels; sprinkle with kosher salt. Bake at 425° for 12 minutes or until
pretzels are deep golden brown. Transfer to a wire rack to cool.
CALORIES 141 (12% from fat); FAT 1.9g (sat 0.2g, mono 0.6g, poly 0.6g); PROTEIN
4.3g; CARB 26.8g; FIBER 1.1g; CHOL 18 mg; IRON 1.8mg; Sodium 541mg; CAL 8mg
Page 149
Rocky Mountain High Apple Crisp
Source: The Fresh Market Newsletter, modified
HU: 4
Servings: 8
5 cup apples, sliced

1 tsp ground cinnamon
1 tsp raw lemon peel
1 tsp raw orange peel
2 T. orange-flavored liqueur
2 T. almond flavored liqueur
1/4 cup plus 1 T. all-purpose flour
2 T. packed brown sugar
1/4 tsp table salt
3 T. McNeil Nutritionals Splenda sugar blend for baking
4 T. butter
Preheat oven to 350. Grease 2 quart round baking dish. Arrange apple slices in bottom,
sprinkling evenly with cinnamon, peels & liqueurs. Combine rest in medium bowl, mix
until crumbly. Sprinkle over apples. Bake until golden brown, about 1 hour. Spoon into
bowls.
Optional: Top with fat free cool whip or ice cream. (add points if necessary--we didn't
think it needed it)
Page 150
Not-your-mother’s Tuna Salad Sandwich
Source: Kansas City Star
HU: 5
Servings: 4
Posted by: Medleydawn
Notes: This recipe was developed for a Healthy Eating column in the KC Star
newspaper. Any firm-fleshed fish could be substituted for the tuna. I added additional
greens. I used mixed field greens.
4 tuna steaks, about 3-4 ounces each

Juice of 1 lime
2 tbs. chopped fresh basil
2 tbs. No-fat mayonnaise (I used low-fat)
2 tbs. Low-fat plain yogurt
Grated zest of 1 lime
4 cups fresh torn salad greens or spinach
2 tbs. balsamic vinegar
1 tbs. olive oil
1 tsp. honey
Salt & pepper to taste
4 slices whole-grain or whole-wheat bread toasted
1. Place tuna in resealable plastic food bag. Drizzle with lime juice and sprinkle w/ 1 tbs.
Basil. Seal bag and let sit 10 to 15 minutes. Preheat grill or allow charcoal to burn down
to white ash. Away from grill, spray grill rack w/non-stick spray coating. Grill steaks
about 4-5 minutes per side, preferably rare, or until done as desired and fish flakes
easily with a fork. Do not overcook.
2. In a small bowl, combine mayo, yogurt, lime zest and remaining basil. Blend well
3. Place greens in bowl. Combine balsamic vinegar, oil, honey, slat and pepper. Drizzle
over greens toss to coat well.
4. To serve, spread one side of each slice of toast with about 1 tbs. of mayo mixture.
Place spread side up on plate. Top with tuna and about ¼ of salad mixture.
257 calories, 9 grams fat (2 grams saturated) 33milligrams cholesterol, 21 grams

carbohydrates, 25 grams protein, 295 milligrams sodium, 4 grams dietary fiber
Page 151
Chicken Noodle Soup
The Kitchen Detective
HUs 5
Serves 6
Cockermom13 (Barbara)
October 1, 2005
3 pounds chicken, whole, no skin,R-T-C-Cut up with breasts cut in half (so they cook
evenly)
1 Tablespoon unsalted butter
1 large onion -- quartered and peeled
3 medium carrots -- coarsely chopped
3 medium celery ribs -- coarsely chopped
2 bay leaf
12 whole cloves
1 tablespoon sherry
½ cup onion -- finely chopped
½ cup carrot -- finely chopped
4 ounces no yolk Pasta
1 cup peas, frozen
¼ cup parsley--flat leaf finely chopped
Rinse the chicken pieces and pat dry. Season liberally with salt and pepper.
Heat the butter in a 6- to 8-quart stockpot or large cast-iron Dutch oven over medium-
high heat until the foam subsides. Brown the chicken parts on both sides in 2 batches,
about 10 minutes for each batch. Pour off excess fat. Return all parts to the pot, add 2
1/2 quarts cold water along with quartered onion, coarsely chopped carrots, celery, bay
leaves, and cloves and bring to a boil. Reduce heat to simmer. Cook until the chicken is
cooked through and the stock is nicely colored and flavored, about 25 minutes.
Remove the chicken and reserve. Strain the soup through a layer of cheesecloth and
then return it to the pot. Add salt and pepper to taste. Bring back to simmer. Add sherry,
finely chopped carrot and cook until the carrots are barely tender, 3 to 4 minutes.
Meanwhile, chop the chicken into bite-sized pieces, discarding the bones. Add the
noodles, the peas, and the chicken and simmer until the noodles are cooked, 5 to 7
minutes. Stir in 2 tablespoons of the parsley. Serve with a sprinkling of parsley on top.
NOTES: The cloves are the key ingredient. It gives it a depth that is amazing. I did not
add the parsley because I did not have flat leaf and curly leaf tends to be more peppery
and I did not want that.
Per Serving (excluding unknown items): 231 Calories; 9g Fat (33.7% calories from fat); 21g Protein; 20g
Carbohydrate; 8g Dietary Fiber; 59mg Cholesterol; 139mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2
Lean Meat; 1 1/2 Vegetable; 1 Fat.
Page 152
Pork Tenderloin with Onions and Dried Cranberries
Source - Maureen Clancy - Cooking Light, AUGUST 2005
HU - 4
Servings - 8
10/1/05
"I used this recipe to teach my college-aged sons about the ease of cooking with pork
tenderloins because they are so versatile," Clancy says. "Now they prepare the dish on
their own, experimenting with different beers and dried fruits." As with any dish that
incorporates alcohol, this is intended for students who are of legal drinking age.
2 (1-pound) pork tenderloins, trimmed

1 teaspoon salt, divided
3 cups (1/4-inch-thick) slices onion (about 3 medium)
1 cup light beer
Sprinkle pork with 3/4 teaspoon salt and pepper. Heat oil in a large nonstick skillet over
medium-high heat. Add pork; cook 6 minutes, browning on all sides. Remove pork from
the pan. Add onion to pan; reduce heat, and cook for 8 minutes or until browned.
Remove onion from pan; sprinkle with remaining 1/4 teaspoon salt, and set aside. Add
beer to pan; cook 1 minute over high heat or until reduced to 1/2 cup.
Return pork and onion to pan; add broth, and bring to a boil. Cover, reduce heat, and
simmer 30 minutes. Stir in cranberries; cover and cook 30 minutes or until pork is
tender. Remove from heat. Place pork on a cutting board; cover and let stand 5
minutes. Cut each tenderloin into 12 slices. Serve with onion mixture.
Yield: 8 servings (serving size: 3 pork slices and 1/4 cup onion mixture)

Page 153
Autumn Apple, Pear, and Cheddar Salad with Pecans
Source - Cooking Light, October 2005
HU - 2
Servings - 6
Posted by – Angi00 (Angi)
10/1/05
1 cup apple juice
1/2 teaspoon salt
1/4 teaspoon pepper
10 cups gourmet salad greens (10 oz)
1 cup seedless red grapes, halved
1 medium McIntosh apple, cored and cut into 18 wedges
1 medium Bartlett pear, cored and cut into 18 wedges
1/4 cup (1 oz) finely shredded sharp cheddar cheese
3 tablespoons chopped pecans, toasted
1. Place apple juice in a small saucepan and bring to a boil over medium high heat.
Cook until reduced to about 3 tablespoons (about 10 minutes). Combine reduced apple
juice, vinegar, oil, salt, pepper, stirring with a whisk.
2. Combine greens, grapes, apple, and pear in a large bowl. Drizzle with apple juice
mixture; toss gently to coat. Sprinkle with cheese and nuts.
Yield: 6 servings
Serving size: 1 2/3 cups salad, 2 teaspoons cheese, and 1 1/2 teaspoons nuts.
Calories 134; fat 5.4g; protein 3.4 g; carbs 21.1g; fiber 4.1 g; sodium 255 mg
Page 154
Apple Ginger Muffins
Source: Gloria Ambrosia, "Gloria's Gourmet Low-Fat Muffins"
HUs: 2-3
Servings: 12-16
October 2, 2005
Comments: The flavor improved on the second day. These froze very well.

3/4 cup unbleached flour
1/4 teaspoon salt
1 cup skim milk
1/2 cup honey
1 large egg
1 teaspoon grated lemon peel
1 medium apple -- peeled and chopped
3 tablespoons crystallized ginger -- chopped
Preheat the oven to 400° F. Spray muffin tins with nonstick cooking spray or line with
paper liners.
Sift the dry ingredients (whole wheat pastry flour through salt) together in a large bowl.
Add the apple and crystallized ginger and toss to coat.
Whisk the wet ingredients (skim milk through lemon peel) together and pour into dry
mixture. Stir just until moistened.
Spoon batter into prepared muffin tin, filling 12 cups nearly to the top. (I had enough
batter to also make 1 mini-loaf or 4 more muffins.
Bake 15-20 minutes. Cool 10 minutes on wire rack before removing from muffin tin.
Per Serving (1 of 16 muffins): 121 Calories; 1g Fat (4.2% calories from fat); 3g Protein;
Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 0 Fat; 1/2 Other Carbohydrates.
12 muffins = 162 calories/1 g fat/3 g fiber
Page 155
Italian Marinated Steak Pizza
Source: the twisted minds of Em & Kristin (to recreate a dish at Blossom in Charleston,
SC)
HU: 3 per slice, 8 slices - appetizer size
HU: 16.5 for whole pizza - individual size
Posted by: kzbaskets (Kristin)
Date: 10-01-05
Ingredients:
One-half of the EW’s pizza crust recipe (page 1470 of the comp)
2 oz cooked flank steak, marinated / grilled / rested / sliced thinly on the bias
3 TB red onion, thinly sliced
1-2 Roma tomatoes, sliced 1/4 inch thick (about 8-10 slices)
6-10 whole baby spinach leaves, stems removed
2 oz part skim shredded mozzarella cheese
2 oz smoked gouda cheese shredded
2 Tb Fresh Basil, sliced
¼ tsp red pepper flakes
Marinade:
¼ cup Ken’s Light Northern Italian dressing
1 Tb Fresh Basil, sliced
¼ tsp red pepper flakes
Marinate the steak a few hours in advance.

Make the pizza dough and let rest. Start the grill.
Slice the tomatoes and drain on paper towels.
Grill the flank steak to a medium rare and let it rest.
Roll out the pizza dough and grill on one side until it sets – approximately 4 minutes.
Slice the steak thinly on the bias.
Remove the pizza crust from grill and flip the cooked side up.
Top the crust with half of both cheeses, spinach, tomatoes, steak, onions, etc. and the
remaining cheese. Return to the grill (indirect heat), cover, and cook until the crust is
done, ingredients are heated through, and the cheese is melted – approximately 6
minutes.
Page 156
Greek Chicken with Capers and Orzo
Source: Cooking Light October, 2005
HU: 7
Servings: 4
October 2, 2005
CL Notes: Orzo is a rice-shaped pasta common in Mediterranean cooking. You can also
substitute couscous or tiny star pasta.
My Notes: I thought that I was going to want to add feta, but this was delicious as
written. My Greek seasoning from Penzey’s contains salt, so I did not add the salt
included in the recipe. This is very quick and easy to prepare.
1 cup uncooked orzo (rice-shaped pasta)

Cooking spray
12 ounces chicken breast tenders
1 tablespoon salt-free dried Greek seasoning blend
2 tablespoons capers
2 tablespoons extra virgin olive oil
1 teaspoon bottled minced garlic
1/2 teaspoon salt
1 large red bell pepper, cut into thin strips
1/2 cup finely chopped green onions
Cook orzo according to package directions, omitting salt and fat. Drain.
While orzo cooks, heat a 12-inch nonstick skillet over medium high heat. Coat pan with
cooking spray. Add chicken; cook 3 minutes on each side or until done. Remove
chicken from pan; cover and keep warm.
Combine Greek seasoning and next 5 ingredients (through salt); set aside.
Recoat pan with cooking spray. Add bell pepper, and sauté 2 minutes. Add onions;
sauté 1 minute or until peppers begin to brown. Return chicken to pan. Stir in caper
mixture, tossing gently to coat chicken. Spoon chicken mixture over orzo. Serve
immediately.
Yield: 4 servings (serving size: 3/4 cup chicken mixture and about 1/2 cup orzo)
CALORIES 337(24% from fat); FAT 9g (sat 1.5g,mono 5.7g,poly 1g); PROTEIN 26.3g;
CARBOHYDRATE 37.2g
Page 157
Beets with Walnut-Garlic Sauce (Pkhali)
HU: 1.5
Servings: 6
October 2, 2005
CL Notes: Made throughout the Balkans and Russia and Turkey, this side dish can be
eaten alone or spread on pita bread. Make it a few hours ahead, and let it sit at room
temperature to allow the flavors to mellow and meld. Use precooked beets (available in
the refrigerated section of the produce department), or roast them. To roast beets, trim
stems to one inch, and wash and place on a foil-lined baking sheet; bake at 425° for 45
minutes or until tender. Trim off 1/4 inch of beet roots, and rub off skins.
1 cup chopped onion (about 1 small)

1/4 cup walnuts, toasted
2 tablespoons red wine vinegar
3/4 teaspoon salt
1 garlic clove, peeled
4 cups finely chopped, precooked beets (such as Melissa's)
Combine first 7 ingredients in a food processor; process until smooth.

Combine walnut mixture and beets in a large bowl.
CARBOHYDRATE 15.5g
Page 158
Cinnamon-Raisin Bread
Source: Oct, 2005 Cooking Light
HU's: 3
Serving: 18
Posted by: Jessica (DD) CAROTS/Donna
Date: October 3, 2005
*Jess's Notes: Bread smelled awesome while baking, and it tasted even better. Was my
first time baking bread, and I followed the instructions exactly with the exception of
baking it. I ran out of time, so I baked it the next day..Yummy
3/4 cup raisins

3/4 cup fat-free milk
1 package dry yeast (about 2 1/4 teaspoons)
4 1/4 cups all-purpose flour, divided (about 19 ounces)
1 teaspoon salt
1 1/4 teaspoons ground cinnamon, divided
2 tablespoons butter, melted, cooled, and divided
Cooking spray
1 large egg white, lightly beaten
Place raisins in a small bowl, and cover with very hot tap water. Let stand 10 minutes;
drain well.
Heat milk over low heat in a small, heavy saucepan to between 100° and 110°; remove
from heat. Combine warm milk, brown sugar, and yeast in a large bowl, stirring until
yeast dissolves. Let stand 5 minutes.
Lightly spoon flour into dry measuring cups; level with a knife. Combine 4 cups flour,
salt, and 1/4 teaspoon cinnamon.
Add egg substitute and 1 tablespoon butter to milk mixture; stir well with a whisk until
combined. Add to flour mixture; stir until a soft dough forms. Turn dough out onto a
lightly 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. Lightly
coat dough with cooking spray; cover and let stand 10 minutes. Knead in raisins.
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, 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.
Page 159
Cinnamon-Raisin Bread (continued)
Brush a 9 x 5-inch loaf pan with 1 tablespoon butter.
Roll dough into a 14 x 7-inch rectangle on a lightly floured surface; lightly coat surface of
dough with cooking spray. Combine 1/4 cup granulated sugar and 1 teaspoon cinnamon
in a small bowl. Sprinkle sugar mixture evenly over dough; lightly recoat with cooking
spray. Cover dough with plastic wrap; press to help sugar mixture adhere. Remove and
discard plastic wrap. Roll up rectangle tightly, starting with a short edge, pressing firmly
to eliminate air pockets; pinch seam and ends to seal. Place roll, seam side down, into
prepared pan. Cover and let rise 40 minutes or until doubled in size.
Uncover loaf; carefully remove exposed raisins, and gently brush dough with egg white.
Bake at 350° for 50 minutes or until loaf is browned on bottom and sounds hollow when
tapped. Remove from pan; cool on wire rack.
Yield: 1 loaf, 18 servings (serving size: 1 slice)
CARBOHYDRATE 34.9g
Page 160
Honey-Hoisin Pork Tenderloin
Cooking Light, October 2005
Healthy Units: 4
Yield: 4 servings (serving size: 3 ounces pork and about 2 teaspoons honey mixture)
October 3, 2005
Look for hoisin sauce in the Asian section of your market. Clover honey would work for
this dish if you can't find sage honey. Serve with green salad and mashed potatoes.
2 tablespoons sliced green onions

2 tablespoons hoisin sauce
2 tablespoons sage honey
1 tablespoon hot water
1 (1-pound) pork tenderloin, trimmed
1/4 teaspoon salt
Cooking spray
1/2 teaspoon sesame seeds

Combine first 6 ingredients in a small bowl. Pour 1/4 cup honey mixture into a large zip-
top plastic bag; reserve remaining honey mixture. Add pork to bag; seal and marinate in
refrigerator 30 minutes, turning bag occasionally.
Remove pork from bag; discard marinade. Sprinkle pork with salt. Heat a large
ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add pork; cook 2
minutes, browning on all sides. Brush 1 tablespoon reserved honey mixture over pork;
sprinkle with sesame seeds. Place skillet in oven. Bake at 400° for 20 minutes or until a
thermometer registers 160° (slightly pink) or until desired degree of doneness.
Place pork on a platter; let stand 5 minutes. Cut pork across the grain into thin slices.
Drizzle with the remaining honey mixture.
Page 161
Nime Chow (Raw Spring Rolls)
Source: Cooking Light, JUNE 1997
HUS: 3*
Servings: 8
1 ounce uncooked bean threads (cellophane noodles)

12 (8-inch) round sheets rice paper
2 cups thinly sliced curly leaf lettuce
1 cup fresh bean sprouts
24 medium basil leaves
32 medium shrimp, cooked and peeled
1 cup Lime-Vinegar Sauce
1/2 cup finely chopped unsalted, dry-roasted peanuts
Combine bean threads and 2 cups hot water in a bowl; let stand 10 minutes. Drain; cut
into 2-inch lengths with scissors.
Add cold water to a large shallow dish to a depth of 1 inch. Cut 4 rice paper sheets in
half, leaving remaining 8 sheets whole. Place 1 whole rice paper sheet and 1 half rice
paper sheet in dish of water. Let stand 2 minutes or until soft. Remove sheets from
water. Place whole rice paper sheet on a flat surface; top with half sheet, lining up
edges of both sheets. Place 1/4 cup lettuce over half sheet, leaving a 1/2-inch border
around outer edge of half sheet. Arrange 1 tablespoon bean threads, 2 tablespoons
bean sprouts, 3 basil leaves, and 4 shrimp over lettuce. Fold sides of rice paper sheets
over filling; roll up jelly-roll fashion. Gently press seam to seal; place, seam side down,
on a serving platter (cover to keep from drying). Repeat procedure with remaining rice
paper sheets, lettuce, bean threads, bean sprouts, basil, and shrimp.
Cut each roll in half crosswise. Combine Lime-Vinegar Sauce and peanuts in a small
bowl; serve with rolls.
Yield: 8 servings (serving size: 2 roll halves and 3 tablespoons sauce)
CALORIES 154; FAT 3.1g; FIBER 0.9g
My notes: the lime sauce adds no additional points; we served with peanut sauce; don't
over soak rice sheets (I used square) as they will tear.
Page 162
Lime-Vinegar Sauce (for Nime Chow)
Source Cooking Light June 1997
HU: 0
Servings:10
This recipe goes with Banh Bung (Warm Noodle Salad with Beef), Nime Chow (Raw
Spring Rolls)
1 cup hot water

1/4 cup sugar
1/2 teaspoon salt
1 tablespoon white vinegar
1 tablespoon fish sauce
1 large garlic clove, minced
Combine first 3 ingredients in a small bowl; stir well. Cool completely. Stir in juice and
remaining ingredients.
Yield: 1 1/4 cups (serving size: 1 tablespoon)
CALORIES 11(0.0% from fat); FAT 0.0g (sat 0.0g,mono 0.0g,poly 0.0g); PROTEIN 0.0g;
CARBOHYDRATE 2.7g
Page 163
Peanut Sauce (Nime Chow Sauce)
HU: 1.5
Servings: 8
Posted By: Waneyvant (Jane)

3 tablespoons creamy peanut butter
3 tablespoons honey
1 tablespoon chili paste with garlic
Combine all ingredients in a small bowl; stir well with a whisk.
Yield: 1/2 cup
Page 164
Peach Ginger Lemon Cobbler
Source: unknown, posted by Kookla on the WW RRB, 8/20/05
HUs: 2
Servings: 4
10/3/05
3 large peaches
1 tablespoon sugar
1 tablespoon Brown Sugar
1 teaspoon fresh ginger -- grated
1 teaspoon grated lemon peel
1 teaspoon fresh lemon juice
1/2 cup Reduced Fat Bisquick®
1/4 cup skim milk
1/2 teaspoon sugar
Dice peaches and mix with sugars, lemon peel, lemon juice, ginger and cinnamon.
In small bowl, mix Bisquick and milk.
Spray small baking dish, fill with peach mixture, dollop on Bisquick mixture and sprinkle
remaining sugar on top.
Bake at 350°F for 20 to 25 minutes until slightly golden. Serve warm plain or with frozen
yogurt.
Carbohydrate; 2g Dietary Fiber; trace Cholesterol; 198mg Sodium. Exchanges: 1/2
Grain(Starch); 0 Vegetable; 1/2 Fruit; 0 Non-Fat Milk; 0 Fat; 1/2 Other Carbohydrates.
Page 165
Blueberry Power Muffins with Almond Streusel
Adapted from Cooking Light July 2003
HU: 3.4
Servings: 8
Posted by DebMj1
October 4, 2005
CL Notes: We call these "power" muffins because they're loaded with B vitamins from whole
wheat flour, calcium from milk and yogurt, antioxidants from blueberries, and heart-friendly
monounsaturated fat from almonds and canola oil. You can freeze the muffins for up to a month,
then thaw them at room temperature, or microwave each muffin at HIGH 15 to 20 seconds.
MUFFINS:
1/2 cup quick cooking oats
1/4 cup splenda sugar substitute
1/2 tablespoon baking powder
1/8 teaspoon salt
1 cup nonfat vanilla yogurt
1/4 cup skim milk
1 1/2 Tablespoons canola oil
1 large egg whites
3/4 cup blueberries
STREUSEL:
2 Tablespoons slivered almonds, chopped
1/2 Tablespoon brown sugar
To prepare muffins, lightly spoon flours into dry measuring cups; level with a knife. Combine all-
purpose flour, whole wheat flour, oats, granulated sugar splenda, baking powder, baking soda,
and salt in a large bowl, stirring with a whisk. Make a well in center of mixture. Combine yogurt,
milk, oil, vanilla, and egg, stirring with a whisk. Add yogurt mixture to flour mixture; stir just until
moist. Fold in blueberries. Divide batter between 8 greased muffin cups.
To prepare streusel, combine almonds and brown sugar. Sprinkle evenly over batter; lightly
press into muffin tops. Bake at 400° for 22 minutes or until muffins spring back when touched
lightly in center. Cool in pans 10 minutes on a wire rack; remove from pans. Serve warm or at
room temperature.
Page 166
Pan Fried Coleslaw
Cooking Light July 1995
Healthy Units 1
Servings 6
Posted by Condiment (Elizabeth)
05 October 2005
Note: DH and I loved this, although we are generally not huge cabbage people.
2 slices sweet hickory-smoked bacon

6 cups very thinly sliced green cabbage (about 1 pound)
1 tablespoon sugar
2 tablespoons water
1/2 teaspoon salt
1/2 teaspoon celery seeds
Cook bacon in a large skillet over medium-high heat until crisp; remove bacon from
skillet, reserving drippings in skillet. Set bacon aside.
Cook cabbage in drippings over medium-high heat 6 minutes or until browned, stirring
frequently. Add sugar, vinegar, water, salt, and celery seeds, and cook 1 minute, stirring
constantly. Remove from heat; crumble bacon, and stir into cabbage mixture. Serve
warm.

CARBOHYDRATE 6.3g
Page 167
Squash and Potato Frittata
Cooking Light Five Star Recipes “The Best of 10 Years” Page 62
HU 4
Servings 4
Posted by Judy Pitre
October 5, 2005
3/4 lb red new potatoes

1 cup zucchini -- thinly sliced
1 cup yellow squash -- thinly sliced
1/2 cup onion -- diced
1/2 pound mushrooms -- sliced
1/4 cup parsley -- loosely packed
1/2 tsp grated lemon rind
1/4 tsp salt
1 clove garlic -- crushed
2 tsp olive oil
1/2 cup feta cheese crumbled (2 ounces)
1 1/2 cups fat-free egg substitute
vegetable cooking spray
Place potatoes in a medium saucepan; cover with water, and bring to a boil over
medium-high heat. Cook, uncovered, 20 minutes or just until tender. Drain; let cool. Peel
potatoes, and cut into 1/4 inch slices.
Coat a large nonstick skillet with cooking spray; place over low heart until hot. Add
zucchini, yellow squash, onions, and mushrooms. Cover and cook 10 minutes or until
tender. Combine squash mixture, parsley; and next 4 ingredients in a bowl; toss gently.
Wipe skillet with paper towels. Heat oil in skillet over medium heat. Arrange potato
slices in skillet, overlapping slices. Cook over medium heat, without turning, 10 minutes
or until potatoes slices begin to brown. Spoon half of squash mixtures every over potato
layer. Top with feta cheese, and layer remaining squash mixture over cheese.
Pour egg substitute over squash mixture; cover and cook over medium-low heat 20
minutes or until set. Serve warm.
Per Serving : 209 Calories; 7g Fat (28.3% calories from fat); 14g Protein; 25g
Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat.
Page 168
Honey Barbecued Chicken Breasts
Source - Marcia Whyte Smart Cooking Light, OCTOBER 2005
HU - 5.5
Servings - 6
10/6/2005
My notes: Easy but not quick. 30 minutes for bbq sauce and at least 1 hour to marinate.
A little bit of a kick. I used molasses but would like to find buckwheat honey to see what
the difference would be. I missed the part about serving w/lemon. Interesting idea. CL
Notes: Buckwheat honey's malty pungency makes it ideal for barbecue sauces. It's also
richer in antioxidants than most light honeys. If you can't find buckwheat honey,
substitute molasses.
1 cup low-sodium bottled chili sauce

1/2 cup ketchup
1/2 cup buckwheat honey
1/3 cup Worcestershire sauce
1 tablespoon cider vinegar
1 tablespoon Sriracha (hot chile sauce, such as Huy Fong)
1 teaspoon paprika
1/4 teaspoon salt
Cooking spray
6 lemon wedges
Combine first 10 ingredients in a small saucepan. Bring mixture to a boil over medium-
high heat; reduce heat, and simmer 30 minutes, stirring occasionally. Remove from
heat, and cool. Reserve 1/3 cup of marinade. Combine chicken and remaining marinade
in a large zip-top plastic bag; seal and marinate in refrigerator for 1 hour, turning bag
occasionally.
Prepare grill to medium-high heat. Remove chicken from bag; discard marinade. Place
chicken on grill rack coated with cooking spray; grill 5 minutes on each side or until
chicken is done, basting occasionally with reserved 1/3 cup marinade. Serve with lemon
wedges.
Yield: 6 servings (serving size: 1 breast half and 1 lemon wedge)

CHOLESTEROL 99mg; CALCIUM 37mg; SODIUM 412mg; FIBER 0.4g; IRON 2mg; CARBOHYDRATE
23g
Page 169
Breakfast Bake for One
Source - www.MyWeightLossFriend.com
HU - 5
Servings - 1
Posted by – Burnadette
10/6/2005
Original poster’s notes - I've included this recipe before, but it's such a favorite! I've
always called it "My Puffy Goody" for how it grows while baking. This is a delightful
supper too.
1 slice of bread
2 Tbsp. diced ham
2 Tbsp. shredded cheddar cheese
1 egg
1/4 cup milk
Salt and Pepper
Preheat oven to 350. Spray a 2 cup baking dish with pam. Put bread in bottom. Whisk
together egg and milk. Pour over bread. Top with ham and cheese. Sprinkle with salt
and pepper. Bake for about 20 minutes, or until knife comes out clean.
(1 g Dietary Fiber; 235 calories; 5 g Fat; 15 g Carb.)
Page 170
Cinnamon-Raisin Bread Pudding
Source: adapted from "WW Simply Delicious Winning Points Cookbook"
HUs: 3.7
Servings: 6
10/7/05
2/3 cup skim milk

2 large eggs
3 tablespoons Egg Beaters® 99% egg substitute
1/4 cup sugar
1/2 teaspoon nutmeg
1/2 tsp vanilla extract
8 slices raisin bread -- cut into 1-inch cubes
1 medium apple -- cored and diced
1 tablespoon sugar
Preheat oven to 350°F. Spray a 1 1/2-quart shallow baking dish with nonstick cooking
spray. (I used an 11x7-inch baking pan.)
Combine milk, eggs, Egg Beaters, 1/4 cup sugar, cinnamon, nutmeg and vanilla in a
large bowl; mix well. Stir in the bread cubes and let stand 5 minutes, stirring
occasionally. Stir in chopped apple. Pour into baking dish. Sprinkle with 1 Tbsp sugar.
Bake, uncovered, until lightly puffed and golden, about 25-30 minutes. Let stand 15
minutes before serving.
Grain(Starch); 1/2 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 1/2 Fat; 1/2 Other
Carbohydrates.
Page 171
White Bean Turkey (or Chicken) Chili (SBD Phase 1)
South Beach Diet Quick & Easy Cookbook
Healthy Units 3-5
Servings 4
Date: 10/08/05
Note: Quick and Easy!!! I used chicken breast, and cut it down to 1/2 lb. I didn't have
mexican tomatoes (Rotel), so I chopped 2 poblanos from the garden. I also used
homemade stock instead of canned. Reducing the chicken made this 4 points instead of
5. If you eliminate the olive oil, and instead use PAM, it's 3 points!
Ingredients
1 tablespoon extra-virgin olive oil
2 cloves garlic -- minced
1 pound turkey breast cutlets -- cut into 1/2 " pieces
1 teaspoon cumin powder
1 can cannelini beans
1 can diced tomatoes -- (mexican if available)
1 cup low sodium chicken broth
salt and pepper
Instructions
Heat oil in a large saucepan over medium-high heat. Add onion and cook, stirring
occasionally, until softened, about 5 minutes. Add garlic and cook 1 minute more.
Add turkey, chili powder, and cumin; cook, stirring often, until turkey is no longer pink
inside, about 5 minutes.
Add beans, tomatoes with juice, and broth; bring to a boil. Reduce heat to medium-low,
cover, and simmer until flavors blend, about 15 minutes. Season to taste with salt and
pepper.
Nutrition (original)
Exchanges: 1 Grain(Starch); 4 Lean Meat; 1 Vegetable; 1 Fat.
Page 172
Thai Shrimp Soup with Lime and Cilantro
South Beach Diet Quick & Easy
Border 4.5-5 pts per HUGE serving
I think it's core.
4 - 2 1/4 cup servings
10/08/05
Quick & Easy
notes: This is really yummy. Bright flavors from the lime and cilantro. I used large
shrimp, but cut them before adding them to the soup.

3 tablespoons fresh ginger -- minced
1 small onion -- thinly sliced
5 cups chicken broth
1/4 teaspoon red pepper flakes
1/2 pound napa cabbage -- thinly sliced (about 3 cups)
1 pound shrimp, large, R-T-C -- peeled and deveined
2 teaspoons lime zest -- grated
1/2 cup chopped cilantro -- optional
Heat oil in a large saucepan over medium heat. Add ginger and onion; cook, stirring
often, until fragrant, about 3 minutes. Add broth and red pepper flakes; increase heat
and bring soup to a low boil.
Add cabbage and cook 2 minutes. Add shrimp, fish sauce, lime zest, and lime juice;
cook until shrimp turn pink, about 1 minute. Serve hot, sprinkled with cilantro.
Makes 4 (2 1/4 cup!) servings
Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other
Carbohydrates.
Page 173
Zucchini - Apricot Bread
Source: adapted from Betty Crocker's New Low-Fat, Low-Cholesterol Cookbook
HUs: 3.2
Servings: 12
Freezer Friendly (and at least 1 kid liked it)
1 1/2 cups zucchini -- shredded

1/4 cup Splenda
1/2 cup sugar
1/4 cup vegetable oil
2 large eggs
1/2 cup unbleached flour
1/2 cup oat bran
1 teaspoon cinnamon
2 teaspoons vanilla
1/2 teaspoon salt
1/2 cup dried apricot halves -- finely chopped
Heat oven to 350 F and spray 9X5X3 inch loaf pan (or 3 mini pans) with vegetable
cooking spray.
Mix zucchini, sugar, oil and eggs and vanilla in large bowl. Stir in remaining ingredients
except apricots. Stir in apricots. Pour into pans.
Bake 60 to 70 minutes. (Bake 35-40 minutes for small pans) Cool 10 minutes and
remove from pan to a wire rack. Finish cooling.
Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 1 Fat; 1/2 Other Carbohydrates.
NOTES : 2.2 HUs per serving if you have 16 servings. I made 4 mini-loaves; but they
were very small so I recommend 3 mini loaves cut into 4 servings each. I shared a mini-
loaf with a friend who reported that she and her 9-yr old son enjoyed it.
Page 174
Quick Vegetarian Chili
Source: Cooking Light, DECEMBER 2003
HUs: 3.5
Servings: 6 (serving size: 1 1/3 cups)
10/10/05
CL note: "This dish is great when you need something hot, quick, and nutritious. The
spiciness of the chili can be decreased simply by seeding the jalapeño."
CJ’s note: I used all red bell pepper, a little less than a full Tbsp. of chili powder and
substituted canned tomatoes for the fresh. I used one can of diced tomatoes and 1 can
of Rotel tomatoes. Since that wasn't a full 4 cups, I added about 1/4-cup water and
skipped the fresh jalapeño since there are already peppers in the Rotel. I'm glad I
skipped the fresh jalapeño as the chili was plenty spicy enough.

1 1/2 cups chopped zucchini
1 cup chopped red bell pepper
1 cup chopped green bell pepper
4 cups chopped tomatoes (about 1 3/4 pounds)
1 teaspoon Old Bay seasoning
2 (5.5-ounce) cans spicy-hot vegetable juice
1 (15-ounce) can kidney beans, rinsed and drained
1 jalapeño pepper, minced
Heat oil in a Dutch oven over medium-high heat; add onion and garlic. Cook 2 minutes
or until tender, stirring constantly. Add zucchini and bell peppers; cook 5 minutes,
stirring frequently. Add tomatoes and remaining ingredients, stirring well to combine.
Cover, reduce heat, and simmer 20 minutes, stirring occasionally.

CHOLESTEROL 0.0mg; CALCIUM 71mg; SODIUM 573mg; FIBER 12g; IRON 3.2mg;
CARBOHYDRATE 36.2g
Page 175
Backyard Garden Tomato Soup
Source: Prevention’s Quick and Healthy Low-Fat Cooking Featuring All-American Food
(1995)
Serves: 4
Healthy Units: 2 per serving
Posted: thinmeplease (Diane)
Date: 10-11-05
Prep time: about 10 minutes

Cooking time: 25 minutes
Chef’s note: Mint and tomatoes make a beautiful pair. The sweetness of mint
counteracts the natural acidity in the tomatoes and eliminates the use for added sugar.
Note: I didn’t use mint as I tended to kill it all last year so added a teaspoon of Splenda.
1 T. olive oil
1 ½ cups diced onions
1 sweet red pepper, diced
4 cups chopped plum tomatoes or canned crushed tomatoes
2 cups water
¼ cup minced fresh basil
2 T. minced fresh mint
In a 4-quart saucepan, combine the oil, onions, peppers and garlic. Cook over
medium-high heat for one minute; cover, reduce heat to low and cook for 5 minutes.
Add the tomatoes, water, basil and mint. Bring to a boil over medium heat and simmer,
uncovered, for 15 minutes, or until the veggies are just tender.
Per serving: 99 cal., 4.1 g. fat, 3.5 g. dietary fiber, no cholesterol, 19 mg. Sodium
Page 176
Pumpkin-Cranberry Cake
Cooking Light, APRIL 1998
HUs: 3 (based on 18 servings)
Servings: 18
10/11/05
Cindy's notes: I used Chinese 5-spice powder instead of the Pumpkin Pie Spice. I cut this into
18 servings for 3 pts each. It was moist, had terrific flavor and received great reviews from my
co-workers.
1/2 cup chopped walnuts

1 1/2 tablespoons toasted wheat germ
1/4 teaspoon pumpkin-pie spice
1/2 cup toasted wheat germ
1 teaspoon pumpkin-pie spice
3/4 teaspoon salt
1 cup plain fat-free yogurt
1 large egg
1/2 cup sweetened dried cranberries (such as Craisins - I used orange flavored Craisins)
1 teaspoon grated orange rind
Cooking spray

Combine first 4 ingredients in a small bowl; stir with fork. Set aside.
Lightly spoon flours into dry measuring cups; level with a knife. Combine flours and the next 5
ingredients (flours through baking soda) in a medium bowl; make a well in center of mixture.
Combine yogurt, pumpkin, 1/2 cup brown sugar, oil, and egg; stir well with a whisk. Add to flour
mixture, stirring just until moist. Fold in cranberries and orange rind. Spoon batter into a 13 x 9-
inch baking pan coated with cooking spray, spreading evenly. Sprinkle with walnut mixture. Bake
at 350° for 25 minutes. Cool on a wire rack.
Yield: 12 servings (= 4.1 HUs per serving.)

18 servings = 140 calories, 4.4 g fat, 2 g fiber = 2.8 HUs.
NUTRITION PER SERVING (for 12 servings): CALORIES 210(28% from fat); FAT 6.6g (sat 0.9g,mono
1.6g,poly 3.6g); PROTEIN 6.2g; CHOLESTEROL 19mg; CALCIUM 112mg; SODIUM 199mg; FIBER 3g;
IRON 2mg; CARBOHYDRATE 33.5g.
Page 177
Field Salad with Roasted Leeks, Mushrooms, and Feta
Source: Cooking Light April, 2000
HU: 2
Servings: 4
October 11, 2005
CL Notes: Almost any kind of light dressing will work in this salad.
My Notes: The sweetness of the roasted leeks is a very nice contrast to the salty, tangy
feta. Goat cheese would work well in this salad too. I used Ken’s Light Caesar dressing.
1 cup thinly sliced leek

Cooking spray
3 cups trimmed arugula (about 3 ounces)
3 cups fresh spinach leaves
1 cup sliced mushrooms
1/4 cup (1 ounce) crumbled feta cheese
3 tablespoons bottled light dill-mustard dressing (such as Maple Grove Farms of
Vermont)

Combine sliced leek and oil. Spread leek mixture into a jelly-roll pan coated with
cooking spray. Bake at 450° for 10 minutes or until browned. Combine the leek mixture,
arugula, spinach, mushrooms, and cheese in a large bowl. Drizzle with the dressing,
and toss gently to coat.
CARBOHYDRATE 8.6g
Page 178
Tomato Goat Cheese Strata
Source: Cooking Light, November 2003
HU: 9
Servings: 4
Posted By: TrishBlau
CL notes - Similar to a frittata, this savory bread pudding starts on the stovetop and
finishes in the oven.
My notes – the portions on this are huge! If you serve with a veggie and salad, I am
sure you could get away with eating only half a serving and do just fine. This also lends
itself well to lots of substitutions. Different cheese, herbs, etc.
1 cup 2% reduced-fat milk (I used 1%)

5 large egg whites, lightly beaten
2 cups thinly sliced onion
1 tablespoon chopped fresh sage (I did not use this, since I didn’t have any)
2 garlic cloves, sliced
½ teaspoon crushed red pepper (I forgot to add this, but didn’t miss it)
1 (28-ounce) can diced tomatoes with basil, garlic and oregano, undrained
8 cups (1-inch) cubed sourdough bread (about 8 ounces)
¾ cup (3 ounces) crumbled goat cheese
Preheat oven to 450 degrees.

Combine first 4 ingredients in a bowl, stir well with a whisk.
Heat oil in a large oven-proof skillet over high heat. Add onion and sauté 2 minutes. Add
chopped sage and slice garlic; sauté 1 minute. Add pepper and tomatoes, stirring well.
Bring to a boil, and cook one minute. Stir bread into tomato mixture; top with cheese.
Pour egg mixture over tomato mixture (pan will be very full).
Carefully place pan in oven, and bake at 450 for 25 minutes or until egg is set. Let stand
5 minutes. Cut strata into wedges.
Cal 415; fat 13.9, protein 23g, carb 50.3g, fiver 5.4g, chol 174 mg, iron 3.9 mg, sodium
880mg, calc 246 mg.
Page 179
Shrimp Stroganoff
Seafood Main Meal
HU 6
Servings 4
Judy Pitre
10/13/05
Ingredients
1 pound shrimp
1 1/2 large onion(s)
2 Tbsp all-purpose flour
1 tsp table salt
1/4 tsp ground red pepper
1 clove garlic clove(s)
4 oz canned mushrooms
10 3/4 oz Campbell's (U.S.) 98% Fat-Free Cream Of Mushroom Soup
1 cup fat-free sour cream
4 serving Tbsp Land Of Lakes Light
Instructions
Sauté onions in margarine until golden brown. Add shrimp and cook until pink. Stir in
flour and mix well. Add salt, pepper, garlic, mushrooms and soup. Simmer 15 to 20
minutes. Add sour cream right before serving.
Serve over past/rice of your choice--HU not included.
Page 180
Herbed Lemon Buttermilk Dressing
Source: Cooking Light, August(?) 2005
Healthy Units: 0 for a 1 tablespoon serving
Servings: about 1 ¼ cups (1 tablespoon per serving)
Posted by: TrishBlau
This all-purpose dressing is similar to ranch dressing. It’s great as a marinade on

chicken, dressing on salad, and dip with cut-up veggies.
¾ cup fat free buttermilk

1 tablespoon grated lemon rind
1 tablespoon finely chopped onion
1 teaspoon finely chopped fresh chives
1 teaspoon finely chopped fresh basil
1 teaspoon finely chopped fresh thyme
½ teaspoon coarsely ground black pepper
¼ teaspoon salt
Combine all ingredients, stirring with a whisk until dressing is well blended. (I chopped
the herbs, lemon rind, onion and garlic in the food processor, then added the other
ingredients to blend)
Calories 12; fat 0.3g; protein 0.4g; carb 1.9g; fiber 0.1g; chol 0mg; iron 0mg; sodium
89mg; calc 13mg
Page 181
Tuscan Bean Soup
Moosewood Restaurant Daily Special Cookbook
HU: 5
Servings:6-8, Yields 8 1/2 Cups, Serving size 9.5 oz.
Posted by: Scarehair (Carrie)
October 14, 2005
Moosewood Comments: Slice a juicy tomato, put out a crusty loaf of bread and good
fruity olive oil. This soup is best offset by a light crisp salad, dark bread, and fresh fruit
for dessert. Made with canned beans, this is tasty and quick. Made with freshly cooked
beans, the results are superior. Additional variations include topping with a drizzle of
olive oil, sauteed mushroom slices, or croutons.
My comments: 5 points may seem like a lot for soup but it is thick, hearty and a big
serving, not to mention has 16 grams of fiber! With salad, 0-point dressing, and fruit, it
really is a great meal. I love the pantry-ease of it although I tried cooking dried beans
and it does taste best that way. This is going in my use-often file.
Ingredients:
2 Cups diced onions
1 Cup peeled and diced carrots
1 Tablespoon olive oil
15 large fresh sage leaves
6 cups cooked pinto, roman, or small red or white beans (or three 15 oz. cans,
undrained)
3-4 Cups vegetable stock, bean-cooking liquid, or water (I used canned veggie stock)
salt and fresh ground black pepper to taste
INSTRUCTIONS: In a soup pot, saute the onions, carrots and garlic in the olive oil on
med-low until onions are translucent and the carrots are tender, about 10 minutes.
Stack the sage leaves and cut them cross-wise into strips, Stir sage into the vegetables.
Add the cook beans, and 3 cups of stock.
Continue to cook on medium heat, stirring occasionally, until the soup is hot and
simmering, about 5 minutes.
Carefully ladle 3 cups of the soup into a blender and puree until smooth, Stir puree back
into the soup. Add more stock if you want a less-thick consistency. Add salt and pepper
to taste. Gently reheat the soup and serve hot.
293 Cal; 15.3 gram protein; 3.1 gram fat; 53.3 gram carb; 0.6 grat Sat Fat; 0
Cholesterol; 105 mg sodium; 16.6 gram fiber
Page 182
Orange Bran Flax Muffins
Source: Prevention mailer
HUs: 2.6 per muffin
Servings: 16
10/16/05
Prevention note: "We know this muffin is higher in fat than what we usually recommend.
However, nearly half of the fat is alpha-linolenic acid - the plant version of omega-3,
which is sorely missing from most diets. We think it's worth finding room for this muffin
in your daily low-fat plan."
3/4 cup oat bran

1/2 cup flax seed -- ground
1/2 cup wheat bran
1/2 tablespoon baking powder
1/4 teaspoon salt
1 orange -- quartered & seeded
1/2 cup brown sugar
1/2 cup buttermilk
1/4 cup canola oil
1 large egg
Preheat oven to 375°F. Prepare muffin tin by lining with paper liners or spraying with
nonstick cooking spray.
In a large bowl, combine oat bran, flour, flaxseed, wheat bran, baking powder and salt.
Stir with fork to combine, set aside.
In a blender or food processor, combine orange, brown sugar, buttermilk, oil, egg, and
baking soda. Blend well.
Pour orange mixture into dry ingredients. Stir until well blended. Stir in raisins.
Divide batter evenly among muffin cups. I had enough batter for 12 muffins and 1 mini
loaf (equivalent to a total of 16 muffins). Bake 18-20 minutes (about 25 mins for mini
loaf). Cool in pans for 5-10 mins before removing to cooling rack.
NOTE: NI for 12 servings = 186 calories, 8 g fat, 3 g fiber = 3.8 HUs. Per Serving: 135 Calories; 6g Fat
(35.4% calories from fat); 3g Protein; 21g Carbohydrate; 3g Dietary Fiber; 12mg Cholesterol; 134mg
Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 0 Non-Fat Milk; 1 Fat; 1/2 Other
Carbohydrates.
Recipe courtesy of Flax Council of Canada and Saskatchewan Flax Development Commission
Page 183
Cashew-and-Golden Raisin Biscotti
Source: Cooking Light, APRIL 2001
HUs: 2
Servings: 24
10/16/05
"The ultimate travel cookies, crunchy biscotti are perfect for picnic-packing. They make
a great not-too-sweet snack or dessert."
Cindy's note: The dough is VERY sticky, so be sure to flour the surface well. I got about
30 biscotti; some a little wider than 1/2-inch; however, there was no significant points
change. IF you reduce the cashews to 1/2 cup and get a yield of 32 biscotti - the HUs
drop to 1.5 per biscotti.

1/2 teaspoon grated whole nutmeg
1/4 teaspoon ground mace
3/4 cup sugar
2 teaspoons vanilla extract
2 large eggs
3/4 cup chopped dry-roasted cashews
Cooking spray

Lightly spoon flour into dry measuring cups, and level with a knife. Combine the flour
and the next 4 ingredients (flour through mace) in a large bowl. Beat the sugar, vanilla,
and eggs with a mixer in a large bowl at medium speed until thick. Stir in the flour
mixture, cashews, and raisins. Turn the dough out onto a lightly floured surface, and
knead lightly 7 or 8 times. Shape dough into a 12-inch roll. Place roll on a baking sheet
coated with cooking spray, and pat to 1-inch thickness. Bake at 300° for 45 minutes.
Cool 10 minutes on a wire rack.
Cut roll diagonally into 24 (1/2-inch) slices; stand the slices upright on baking sheet.
Bake for 20 minutes (the cookies will be slightly soft in center but will harden as they
cool). Remove from baking sheet; cool completely on wire rack.
Yield: 2 dozen (serving size: 1 biscotto)
NUTRITION PER SERVING: CALORIES 102(23% from fat); FAT 2.6g (sat 0.6g,mono 1.4g,poly 0.5g);
PROTEIN 2.2g; CHOLESTEROL 18mg; CALCIUM 14mg; SODIUM 52mg; FIBER 0.7g; IRON 0.8mg;
CARBOHYDRATE 18g
Page 184
Chicken Calvados
Source: Weight Watcher's Dining with the Duchess
HUs: 6
Servings: 4
10-17-05
Cindy's Comment: This recipe was very easy to halve for two servings. I pounded the
chicken to allow for more even cooking. I used Honey Crisp apples instead of Golden
Delicious and substituted a Ginger Brandy for the Calvados (apple brandy).
1/2 teaspoon salt

1/2 teaspoon pepper
1/4 teaspoon ginger
16 ounces skinless boneless chicken breasts
2 onions -- thinly sliced
4 medium Golden delicious apples -- peeled and sliced
1 cup apple cider
2 tablespoons Calvados
In a small bowl, combine seasonings. Rub into chicken.
In a large nonstick skillet, heat the oil. Saute chicken pieces until browned, about 3
minutes on each side. Transfer to a plate.
In the skillet, saute the onions until softened, about 5 minutes. Stir in the apples and
cook, turning occasionally, until golden brown and tender, about 3-5 minutes. Stir in the
cider, bring to a boil. Return chicken to the skillet and cook, turning as needed, until
cooked through, about 5 minutes longer. Transfer chicken to a platter.
Stir the Calvados into the skillet, cook until apples and onions are glazed and the liquid
is thickened, about 3 minutes. Serve chicken topped with apple mixture.
Per Serving (MasterCook): 293 Calories; 6g Fat (20.8% calories from fat); 27g Protein;
Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fruit; 1 Fat.
Serving Ideas: I served with baked sweet potato and some steamed green beans. It
would also be good with rice pilaf.
NOTES : 6 WW points (per cookbook) MC NI = 5.5
Page 185
Black Eyed Pea Salsa
Source: Recipe Review Board
HU: 1
Servings: 24 (1/4 cup each)
15 1/2 oz cooked black-eyed peas

15 oz black beans
11 oz white shoepeg corn, canned
1 1/3 cup medium salsa
1 1/3 cup mild salsa
3/4 cup chopped green peppers
2 1/4 oz sliced black olives
1 medium jalapeno peppers
1 package dry Italian salad dressing mix
1 tsp ground cumin
1/2 tsp garlic powder
Rinse & drain peas & beans; add to chopped peppers & onions, then add remaining
ingredients. Serve with tortilla chips.
Page 186
Crawfish Dip
Source: Adapted from Heart and Soul (Memphis Jr League)
HU: 2
Servings: 32
2 pounds frozen crawfish tails, chopped

16 oz light cream cheese
12 oz Kraft Velveeta Light Reduced-Fat Pasteurized Processed Cheese Product
2 Tbsp butter
1 bunch chopped green onions
3 medium jalapeno peppers
2 clove garlic cloves
Saute onions, jalapenos & garlic in butter, add crawfish tails, and saute five minutes.
Add chopped cheeses & simmer over low heat until melted. Serve with tortilla chips or
crackers. Makes about 2 quarts (1/4 cup per serving)
Transfer to crock pot or chafing dish to keep warm.
Alternate method: 1) dump everything into large bowl & microwave on low for about 15
minutes, stirring often. 2) To make it more like a casserole (thicker), mix everything
together and bake at 350 for about 30 minutes.
I sometimes add a can of Rotel tomatoes to the crawfish dip. It does not change the
points, but will increase the volume slightly.
Page 187
Butternut Squash and Vegetable Strata
Nutrition Action Health Letter October 2005
HU 4 points
Servings:8
Posted by:Tracy Elliff
10/18/05
1 tsp Olive oil

1/2 cup diced onion
2 cups diced zucchini
3 cups, peeled and diced butternut squash
1/2 cup, diced red bell pepper
3 cloves garlic, diced
10 slices, whole wheat bread, cubed
1/2 cup shredded reduced-fat cheddar cheese
1/4 cup grated Parmesan cheese
2 whole eggs, beaten
2 egg whites, beaten
1 TBSP Dijon mustard
1/2 tsp. ground mustard seed
1/4 tsp. ground pepper
1 1/2 cups fat-free milk
Heat the oil in a large non-stick skillet over medium heat. Add onions, zucchini, squash,
bell pepper and garlic and cook for 5 mins. Place the bread cubes in a 13x9 baking dish
coated with cooking spray. Spoon the vegetables over the bread cubes. Top the
vegetables with the dried cranberries, cheddar cheese and parmesan. Combine eggs,
egg whites, mustard, ground mustard, pepper and milk in a bowl. Pour evenly over the
vegetables and bread.
Cover and chill for 1 hour. Preheat oven to 350. Bake uncovered for 40 minutes until
bubbly and browned on top.
Per serving: 220 calories

Fat:4 g.
Fiber: 5 g.
Page 188
Butternut Squash Soup
Source: Cooking Light, March 1996
HU 3 points
Servings: 4
10/18/05
Note: I have made this once with dark beer and once with pale ale. I like it both ways.

2 cups chopped onion
2 garlic cloves, sliced
4 cups cubed peeled butternut squash (about 1 1/2 pounds)
1 1/2 cups one-third-less sodium chicken broth
1 cup dark beer
1 teaspoon salt
1/4 cup plain nonfat yogurt
Heat oil in a large saucepan over medium heat. Add chopped onion, cumin, and garlic;
sauté 6 minutes or until tender. Add squash cubes, and cook 2 minutes, stirring
frequently. Add broth, beer, and salt; bring to a boil. Cover squash mixture, reduce heat,
and simmer 30 minutes or until squash is tender.
Place squash mixture in a blender, and process until smooth. Return squash mixture to
pan, and cook until thoroughly heated. Ladle soup into individual bowls, and top with
yogurt.
Yield: 4 servings (serving size: 1 cup soup and 1 tablespoon yogurt)
Page 189
Butternut Squash Soup with Toasted Walnuts
Source: Cooking Light, Oct. 2005
HU 4 points
Servings: 8
10/18/05
This soup's delicious taste and creamy texture belie its simple preparation. Roasting the
squash creates browned edges for a richer flavor.
Note: I cooked the squash one day and fixed the soup two days later.
8 cups (1-inch) cubed peeled butternut squash (about 2 1/4 pounds)

1 1/2 teaspoons olive oil
1/2 teaspoon freshly ground black pepper, divided
Cooking spray
4 cups warm 2% reduced-fat milk, divided
1 (14-ounce) can fat-free, less-sodium chicken broth, divided
1/4 cup chopped walnuts, toasted

Combine squash, oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper on a foil-lined baking
sheet coated with cooking spray. Bake at 400° for 45 minutes or until tender. Place half
of squash, half of milk, and half of broth in a blender; process until smooth. Pour pureed
mixture into a large saucepan. Repeat procedure with remaining squash, milk, and
broth. Cook over medium heat 5 minutes or until thoroughly heated (do not bring to a
boil). Stir in remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper. Ladle 1
cup soup into each of 8 bowls; sprinkle each serving with 1 1/2 teaspoons nuts.
Yield: 8 servings
2mg; CARBOHYDRATE 34.7g
Page 190
Couscous with Caramelized Onion and Goat Cheese
Source:Cooking Light October 2005
HU: 2
Core: I think so, just count the cheese if didn't use FF.
Servings: 5
Posted by: kzbaskets (Kristin)
Date: 10/19/05
CL Notes: "We love couscous because it is so quick and easy to prepare. For a twist,
sometimes I will add sun-dried tomatoes, roasted red pepper, or lemon zest to this."
-Judy Hasselkus, Indianapolis, IN
Kristin's notes: I made it in one pan by adding the chicken stock to the saute pan,
bringing it to a boil, taking it off the heat and adding the rest of the ingredients, then
covering it and letting it sit for the 5 minutes. I used Mrs. Dash roasted garlic pepper
seasoning since it was what I had on hand. Super easy and super tasty!
Ingredients :
2 cups thinly vertically sliced red onion
1 cup uncooked couscous
1 teaspoon garlic pepper (such as Lawry's)
1/4 cup (1 ounce) crumbled goat cheese
Instructions:
Heat olive oil in a medium nonstick skillet over medium-high heat. Add sliced onion, and
sauté 7 minutes or until browned.
Combine couscous and garlic pepper in a medium bowl; top with onions and cheese.
Place broth in a microwave-safe measuring cup; microwave at high 2 1/2 minutes or
until hot. Slowly pour over couscous mixture. Cover; let stand 5 minutes. Fluff with a
fork, tossing until well combined.
1mg; CARBOHYDRATE 19.7g
Page 191
Broccoli-Cheese Soup
Adapted from Prevention.com
HU: 2.3 per serving
Servings: 4 (about 1 cup each)
Posted by DebMj1
October 20, 2005
Deb's Notes: Each of 4 servings is about 1 cup and is 2.3 points. Each of 3 servings is
about 1 1/3 cups and is 3 points. I would suggest only pureeing about half of the soup - I
like my broccoli soup a little on the chunky side. If you skip the cheese & just make this
a Cream of Broccoli Soup, it's 1.7 points for each of 4 servings and 2.3 points for each
of 3 servings.
1 Tablespoon light butter

3/4 pound broccoli florets, coarsely chopped
14 1/2 ounces nonfat chicken broth
1 bay leaf
1/4 teaspoon salt
1/8 teaspoon fresh ground black pepper
1 Tablespoon fat-free half and half
3 Tablespoons skim milk
1 Tablespoon all-purpose flour
3/4 cup fat-free evaporated milk
2 ounces reduced fat cheddar cheese
1. Warm butter in a large saucepan over medium heat. Add onion and cook 5 minutes,
or until tender. Add broccoli, broth, bay leaf, salt and pepper to saucepan. Heat to
boiling. Cover, reduce heat to low and simmer 10 minutes. Remove from heat. Cool
slightly and remove and discard bay leaf. Puree soup in a blender or food processor.
Return to the pan.
2. In a small bowl, combine fat-free half and half, skim milk and flour. Stir into soup
along with evaporated milk and nutmeg. Cook over medium heat, stirring, until soup
simmers and thickens. Remove from heat; stir in cheese until melted.
Page 192
Simple Apple Crisp
Adapted from Family Recipe
HU: 3.3
Servings: 12
Posted by DebMj1
October 22, 2005
Note: You'll basically want to fill the baking pan with sliced apples, right to the top.
They'll cook down without cooking over.
3 pounds apples, Cortland are preferred, peeled and sliced

1 teaspoon cinnamon
2 cups quick cooking oats
2 Tablespoons butter
2 tablespoons light butter
Spray a 9x13 baking dish with cooking spray. Fill to top with sliced apples (about 3
pounds - give or take an apple or two). Combine remaining ingredients until crumbly.
Top apples with crumb mixture. Bake at 400 F. for 45 minutes. Serve warm or at room
temperature.
Page 193
Sugar Snap Peas with Lemon & Toasted Almonds
Source: Cooking Light, Dec 2004
Servings: 4
HU: 1.2
Sugar snap peas make this a crisper, sweeter version of green beans amandine.
1 c. water
2 1/2 c. sugar snap peas, trimmed (8 oz)
1 1/2 t. butter, melted
1/2 t. grated lemon rind
2 T. sliced almonds, toasted
1/4 t. salt
1/8 t. freshly ground black pepper
Bring water to a boil in a medium saucepan. Add peas; cook 2 minutes or until crisp-
tender. Drain peas in a colander over a bowl, reserving 1 teaspoon cooking water.
Combine peas, reserved cooking water, butter, and lemon rind, tossing gently to
combine. Sprinkle with almonds, salt, and pepper; toss gently to combine.
CARBOHYDRATE 9.9g
Page 194
Mucho Frijoles Soup
Source: The Pink Adobe Cookbook (adaption)
HU: 6
Servings: 6
Makes about 9 cups, servings are about 1 1/2 cups each.
2 cups mixed dried peas, beans & lentils**

1 cup cooked lean ham
2 cups chopped tomatoes
1 large onion, coarsely chopped
2 clove garlic cloves, minced
1 medium jalapeno pepper, minced
3 Tbsp fresh lemon juice
1 tsp black pepper
1 1/2 tsp table salt
6 cups fat-free chicken broth
Wash beans & put in large stockpot. Add water to cover, soak overnight. (Or use quick
soak water: bring to boil, boil for 2 minutes, remove from heat, cover, let set 1 hour,
drain & proceed). Drain & add remaining ingredients. Simmer over low to medium heat
for 3 to 4 hours or until tender.
**I buy about 10 different types of dried peas, beans & lentils; then sort them & mix
them in a big bucket. Then I store them & scoop out 2 cups. Lasts all year.
Suggestions: black eyed peas, black beans, pinto beans, Great northern, navy beans,
cranberry beans, yellow eyed beans, pink eyed beans, garbanzos, various lentils,
crowder peas.
Page 195
Spinach Custard Pie
HU: 2
Servings: 6
October 24, 2005
CL Notes: "Many years ago, I received this treasure from a seasoned cook in
Tennessee. I've added my own touches, such as using fat-free sour cream and cutting
down on the butter." -Susan Beckes, Wake Forest, NC
Em’s Notes: A larger serving of this would make a nice, light lunch.
2 (10-ounce) packages frozen chopped spinach

Cooking spray
2 large egg whites, lightly beaten
2 tablespoons grated fresh Parmesan cheese
2 teaspoons butter, melted
1/4 teaspoon salt
1 (8-ounce) carton fat-free sour cream

Cook spinach according to package directions; drain well. Place spinach in a large bowl.
chopped onion and bell pepper; sauté 2 minutes or until tender.
Add onion mixture, eggs, and egg whites to spinach. Add flour and next 5 ingredients
(through sour cream); stir to combine. Spoon mixture into a 9-inch pie plate coated with
cooking spray. Sprinkle evenly with paprika. Bake at 350° for 30 minutes or until set. Let
stand 5 minutes before serving.
Page 196
Page 197
Apple-Cranberry Cobbler
Category: Dessert (D)
HU: 5.5 (3.5 with my changes)
Servings: 9
October 24, 2005
CL Notes: Toss at least two kinds of apples into this juicy cobbler for heightened flavor.
Recommended choices include Cortland, Crispin, Golden Delicious, Goldrush, Gravenstein, Ida
Red, Jonagold, Northern Spy, Rhode Island Greening, Stayman, and Winesap.
Em’s Notes: I used a mix of Empire and Fortune apples. The cobbler had a nice crispy crust.
Crust:
2 tablespoons cornmeal
1/4 teaspoon salt
6 tablespoons chilled butter, cut into small pieces (I used light butter)
1/4 cup ice water
1 teaspoon cider vinegar
Filling:
1/3 cup sugar (I used Splenda)
1 tablespoon all-purpose flour
1 cup dried cranberries
10 cup thinly sliced peeled sweet-tart apple (about 6 large)
Cooking spray

To prepare crust, lightly spoon 1 1/2 cups flour into dry measuring cups; level with a knife. Place
1 1/2 cups flour, cornmeal, and salt in a food processor; pulse 2 to 3 times or until combined.
Add butter, and pulse 10 times or until mixture resembles coarse meal. With processor on,
slowly add the ice water and vinegar through food chute, processing just until mixture is
combined (do not form a ball). Press gently into a 4-inch circle on plastic wrap; cover and chill
15 minutes or until plastic can be easily removed.
To prepare filling, combine sugar, 1 tablespoon flour, and cinnamon in a large bowl. Add
cranberries and apple; toss well to coat. Spoon apple mixture into an 11 x 7-inch baking dish
coated with cooking spray.
Unwrap dough; place chilled dough on a lightly floured surface. Roll dough into a 12 x 8-inch
rectangle. Fit dough over the filling. Fold edges under; flute. Cut several slits in top of dough to
allow steam to escape. Bake at 425° for 30 minutes or until crust is golden brown. Cool on a
wire rack 10 minutes before serving.
CARBOHYDRATE 53.6g
Page 198
Maple-Date Bars
Source: Cooking Light November 2005

HUs: 3
Serves: 20
October 24, 2005
My changes were to use light butter and WW pastry flour. I cut the recipe in half and
baked it in a 9" square pan for 20 minutes, but they were slightly over-baked, so watch
them closely.
1 3/4 cups finely chopped pitted dates (about 12 ounces)

3/4 cup water
1/3 cup maple syrup
1 teaspoon grated lemon rind
2/3 cup sugar
1/2 cup butter, softened
1 cup all-purpose flour (about 4 1/2 ounces)
1 cup regular oats
1/4 teaspoon salt
Cooking spray
Combine dates, water, and maple syrup in a heavy saucepan over medium heat. Bring
to a boil; cook 12 minutes or until most liquid is absorbed, stirring frequently. (Mixture
will look like jam.) Stir in rind; cool completely.
Beat sugar and butter with a mixer at medium speed until smooth. Lightly spoon flour
into a dry measuring cup; level with a knife. Combine flour, oats, baking soda, and salt.
Stir flour mixture into sugar mixture (mixture will be crumbly). Press 2 cups flour mixture
into bottom of a 13 x 9-inch baking pan coated with cooking spray. Spread date mixture
over flour mixture. Sprinkle with remaining flour mixture. Bake at 400° for 20 minutes or
until golden brown. Cool completely in pan on a wire rack.
Yield: 20 servings (serving size: 1 bar)

CALORIES 162(28% from fat); FAT 5g (sat 2.3g,mono 2g,poly 0.3g); PROTEIN 1.6g;
CARBOHYDRATE 29.5g
Page 199
Autumn Soup
Source: My mom’s recipe, source unknown

HUs: 4
Serves: 6
October 24, 2005
My mom used to make this recipe all the time, and it is one of my favorites. My mom
used to add a few dashes of Kitchen Bouquet, instead I added some Penzey's
Northwoods Fire spice to add some zing. I’m not sure of the original source, but I have
seen many variations in various places through the years.
1 lb extra lean ground beef

1 medium onion, chopped
1 teaspoon salt
3/4 teaspoon pepper
5 cups beef broth
2 14 oz cans diced tomatoes with juice
4 stalks celery, sliced med
4 large carrots, peeled and sliced med
3 medium potatoes, peeled and diced 1/2 inch
2 tsp majoram
fresh parsley (I used 1 T dry parsley)
2 bay leaves
few dashes Kitchen Bouquet or seasoning of your choice
Saute ground beef and onion with salt and pepper until browned, drain fat. Add beef
broth and canned tomatoes, celery, carrots, potatoes, parsely, majoram and bay leaf
and any other herbs or spices. Simmer until veggies are tender 20-30 minutes. Remove
bay leaves before serving.
Page 200
SPICY ENCHILADAS WITH PUMPKIN SAUCE
Source: Everyday Food

HUS: 7
Serves: 4
October 24, 2005
This dish can be assembled up to eight hours ahead of time; refrigerate, covered with
plastic wrap, until ready to bake (add a few minutes to the cooking time).
I loved the spicy pumpkin sauce in this dish better than any other enchilada sauce I’ve
had. The recipe didn’t specify how much chicken was used; I used 16oz of cooked
chicken. The tortillas I used were 1 point each, HUs may vary depending the type of
tortillas used.
1/2 leftover thyme-roasted chicken, skin removed, meat shredded

6 scallions, thinly sliced
Coarse salt and ground pepper
1 can (15 ounces) pumpkin purée
4 garlic cloves, peeled
1 jalapeño chile, quartered (remove ribs and seeds for less heat, if desired)
8 (6-inch) corn tortillas
1 cup reduced fat cheddar cheese (4 ounces)
1. Preheat oven to 425°. In a medium bowl, combine chicken and scallions. Season
generously with salt and pepper; set aside.
2. In a blender, purée pumpkin, garlic, jalapeño, chili powder, 2 1/2 cups water, 2
teaspoons salt, and 1/4 teaspoon pepper until smooth (hold top firmly as blender will be
quite full). Pour 1 cup of sauce in the bottom of an 8-inch square (or other shallow 2-
quart) baking dish.
3. Lay tortillas on work surface; mound chicken mixture on half of each tortilla, dividing
evenly. Roll up tortillas; place, seam side down, in baking dish.
4. Pour remaining sauce on top; sprinkle with cheese. Place dish on a baking sheet;
bake until cheese is golden and sauce is bubbling, 25 to 30 minutes. Let cool 5 minutes
before serving.
Page 201
Stir-Fried Chicken with Vegetables and Lo Mein Noodles
Adapted from CL 2000 Annual Recipes
HU: 7.6
Servings: 4 (about 1 cup noodles and 1 cup stir-fry)
Posted by DebMj1
October 26, 2005
3/4 cup nonfat chicken broth, low-sodium

1 Tablespoon bourbon
1 Tablespoon water
1 Tablespoon oyster sauce
2 teaspoons sugar
2 teaspoons tamari soy sauce
1/2 teaspoon salt
12 ounces boneless skinless chicken breast halves, cut into 1/2-inch wide strips
1/2 tablespoon cornstarch
8 ounces fettucine, uncooked (or lo mein noodles)
2 teaspoons low-sodium soy sauce
2 teaspoons vegetable oil, divided
1 cup small broccoli florets
1/2 cup diagonally sliced carrots
1/2 cup diagonally sliced green onions, 1-inch long
6 ounces cremini mushrooms, quartered
1/4 cup sliced red bell pepper
8 ounces sugar snap peas, trimmed
1. Combine first 7 ingredients in a small bowl. Combine 1/4 cup broth mixture and
chicken in a bowl and marinate up to 2 hours. Whisk cornstarch into remaining broth
mixture and set aside.
2. Prepare noodles according to package directions, omitting salt; drain noodles, toss
with 2 tsps. low-sodium soy sauce and keep warm.
3. Heat 1 teaspoon vegetable oil in a large nonstick skillet until hot. Add the chicken
mixture, and stir-fry for 5 minutes or until done. Remove the chicken from pan, and keep
warm. Heat 1 teaspoon vegetable oil in pan until hot. Add the broccoli and remaining
ingredients, and stir-fry for 5 minutes or until crisp-tender. Return the chicken and
reserved broth mixture to pan; cover and cook over medium heat for 2 minutes or until
thoroughly heated and slightly thickened. Serve over noodles.
Page 202
Spiced Pumpkin Bread
Cooking Light, November 2005
Yield: 2 loaves, 16 servings per loaf (serving size: 1 slice)
Healthy Units: 3
October 26, 2005
This recipe makes two generous loaves. Freeze one, or give it as a gift. The bread is
also delicious toasted and topped with Baked Apples.
3 cups all-purpose flour (about 13 1/2 ounces)

2 cups sugar
2 teaspoons baking soda
1/2 teaspoon salt
2/3 cup canola oil
3 eggs, lightly beaten
1 (15-ounce) can pumpkin
1/2 cup dried currants or raisins
Cooking spray
Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 7
ingredients (through nutmeg) in a large bowl; make a well in center of mixture. Combine
canola oil, eggs, and pumpkin in a medium bowl; stir with a whisk until smooth. Add to
flour mixture, stirring just until moist. Fold in currants.
Spoon batter into 2 (9 x 5-inch) loaf pans coated with cooking spray. Bake at 350° for 1
hour or until a wooden pick inserted in center comes out clean. Cool loaves in pans 10
minutes on a wire rack; remove from pans. Cool loaves completely.
CALORIES 150(31% from fat); FAT 5.2g (sat 0.5g,mono 3g,poly 1.5g); PROTEIN 2g;
CARBOHYDRATE 24.4g
Page 203
Easy Layered Beans and Rice
Source: CLBB originally posted by Pilgrim719 from "The Meatless Gourmet: Easy Lowfat
Favorites"
HUs: 8
Serves: 4
October 26, 2005
Quick, easy and surprisingly delicious, I loved this casserole, definitely greater than the sum of
its parts. A great pantry meal and will be repeated often in my kitchen. At first glance the
ingredients may seem a bit odd, but the result is delicious, filling, comfort food.
1 cup long-grain white rice, uncooked*

4 sun-dried tomato halves (not packed in oil), cut into small pieces
1 (8-oz) can corn, drained (I used thawed frozen corn)
1 1/4 cups boiling vegetable broth
2 cups reduced-fat, meatless spaghetti sauce
1 (1-lb) can pinto beans, rinsed and drained (or 2 cups of cooked beans)
1 cup shredded reduced-fat mozzarella cheese (4 oz)
1 tablespoon grated Parmesan cheese
Preheat oven to 375F.
Lightly oil a deep 2-quart casserole or spray with a nonstick cooking spray.
Spread rice in the casserole. Sprinkle with sun-dried tomatoes. Spread corn evenly over rice.
Gently pour broth over corn.
Spoon half of the spaghetti sauce evenly over the corn. Spoon beans over the sauce, followed
by remaining sauce.
Cover tightly and bake 45 minutes.
Uncover, sprinkle with both cheeses, and return to oven until cheese is melted and begins to
brown, 5-10 minutes.
*I used brown rice and cooked for 50 minutes covered, 5 minutes uncovered, then added the
cheese and baked an additional 5 minutes or so.
Serve-again hint: Here's everything you need for a bean and rice burrito, including the cheese.
Just roll leftovers in flour tortillas, heat in an oven or microwave, then top with salsa.
Makes 4 servings.
Per serving: 413 cals, 6g fat (3 g sat), 19g pro, 71g carbs, 938mg sod, 11mg chol
Page 204
Crowder Pea Stew with Cornmeal Dumplings
Source: Cooking Light, May 2003
HU: 5.7 (stew alone is 3, dumplings, 2.7)
Servings: 5
Cornbread is a traditional side for field peas; cornmeal dumplings echo that tradition.
Stew:
1 T. olive oil
1 c. finely chopped onion
1 c. finely chopped celery
1/2 t. salt
1 (8-oz) package presliced mushrooms
3 c. fat-free, less-sodium chicken broth
2 c. fresh crowder peas
1 T. chopped fresh or 1 t. dried oregano
1/2 t. black pepper
1 bay leaf
3 1/2 c. peeled, chopped tomatoes (about 1 1/2 lbs) --i used 2 cans petite diced
Dumplings:
1/2 c. yellow cornmeal
1/2 c. all-purpose flour
1/2 t. baking powder
1/2 t. salt
1/2 t. sugar
1/3 c. low-fat buttermilk
1 T. butter, melted
1 large egg, lightly beaten
1 T. chopped fresh parsley (optional)
Heat oil in a large Dutch oven over medium heat. Add onion; cook 5 minutes or until golden, stirring
frequently. Add celery, salt, and mushrooms; cook 3 minutes, stirring frequently. Add broth, peas,
oregano, pepper, and bay leaf; bring to a boil. Reduce heat, and simmer, partially covered, 45
minutes or until peas are tender. Add tomatoes; return to a boil. Reduce heat, and simmer, partially
covered, 15 minutes. Discard bay leaf. To prepare dumplings, while stew is simmering, combine
cornmeal and next 4 ingredients (cornmeal through sugar) in a bowl, stirring with a whisk. Stir in
buttermilk, butter, and egg; let stand 10 minutes.
Drop dough by tablespoonfuls into stew to form 15 dumplings. Cover and cook 15 minutes. Garnish
with parsley, if desired.
Yield: 5 servings (serving size: about 1 cup stew and 3 dumplings)
My Notes: dumplings are very dense; next time i may add some cayenne or minced jalapenos plus
thinly sliced green onions to the batter.
Page 205
Extra Spicy Ginger Snappers
Recipe By: www.recipezaar.com
HU's: 0.8 per cookie
Servings: 90
10/30/05
Description: "the cayenne pepper does not add much heat...it just intensifies the ginger flavor...these are
delicious with a cold glass of milk"
Cindy's Note: - Don't believe that description - these cookies have a kick - they are delicious! I refrigerated
some of the dough to bake later and found the dough easier to work with after it was chilled.
2 cups all-purpose flour

1 1/2 teaspoons baking soda
3/8 teaspoon salt
1/4 cup light butter
1/4 cup butter -- cut into pieces, cool
1 cup light brown sugar -- packed
1/3 cup molasses
1/4 cup egg whites
1/2 cup granulated sugar -- for rolling
Combine the flour, baking soda, cinnamon, ginger, cloves, salt and cayenne pepper in a mixing bowl and
set aside.
Cream the butter until smooth and fluffy in a mixer fitted with a paddle attachment, or use a hand mixer.
Add the sugars and mix well. Add the molasses and mix.
Add the egg whites in 2 batches, mixing to combine after each addition. Add the dry ingredients in three
batches, mixing to combine after each addition.
Heat the oven to 350*.
Spread the last cup of granulated sugar on a small plate -- Roll the dough into 3/4" balls -- then roll each
ball in the sugar until lightly coated. Transfer to the cookie sheets, leaving 1" of space between the
cookies. Bake until browned, 8-10 minutes (I found 12 mins to be perfect in my oven.)
Let the cookies cool on wire racks and store in an airtight container.
Yield: 7 1/2 dozen. I got about 90 cookies (the original recipe said 60).
Per Serving: 38 Calories; 1g Fat (19.2% calories from fat); 1g Protein; 7g Carbohydrate; trace Dietary
Fiber; 2mg Cholesterol; 41mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat; 1/2 Other
Carbohydrates.
Page 206
Pumpkin Pie Cake
Source: CL November 2005
HU: 7 (4 w/o frosting)
Servings: 16
Posted by: Peggy (peggymcv)
Date: November 1, 2005
CL notes: If you like pumpkin pie, you’ll love this cake’s subtle spice flavors and velvety
cream cheese frosting. The slightly sweet and mild pecans add a pleasant crunch to the
smooth frosting. Pumpkin-pie spice is a combination of warm spices: cinnamon, ginger,
nutmeg, allspice, cloves, and mace.
My notes: What a delicious, perfect-for-Autumn cake! I think I’d prefer it w/o the frosting.
Next time, I’ll bake it in a 9x13” pan and serve it with a little Cool Whip Free or a
sprinkling of powdered sugar.
Cake:
Cooking spray
2 T all-purpose flour
1 cup granulated sugar
½ cup packed brown sugar
¼ cup canola oil
½ cup egg substitute
2 large eggs
1 (15-ounce) can unsweetened pumpkin
2 cups all-purpose flour (about 9 ounces)
1 tsp. Baking powder
1 tsp. Baking soda
2 tsp. Pumpkin-pie spice
½ tsp. Salt
Frosting:
2 T butter, softened
1 (8-ounce) pkg. 1/3-less-fat cream cheese
3 cups powdered sugar
2 tsp. Fresh orange juice
¼ cup chopped pecans, toasted
1. Preheat oven to 350.

2. To prepare cake, coat 2 (8-inch) round cake pans with cooking spray. Dust pans
evenly with 2 T flour.
3. Combine 1 cup granulated sugar, brown sugar, and oil in a large bowl; beat with a
mixer at medium speed 2 minutes or until well blended. Add egg substitute and eggs;
beat until well-blended. Add pumpkin, beating until blended.
Page 207
4. Lightly spoon 2 cups flour into dry measuring cups; level with a knife. Combine flour,
baking powder, and next 3 ingredients (through salt) in a medium bowl. Gradually add
flour mixture to pumpkin mixture, beating just until blended. Spoon batter into prepared
pans. Bake at 350 for 30 minutes or until a wooden pick inserted in center comes out
clean. Cool in pans 10 minutes on a wire rack. Remove cake from pans; cool
completely on wire rack.
5. To prepare frosting, beat butter and cream cheese at medium speed until creamy.
Gradually add powdered sugar, beating until blended (do not overbeat). Add juice,
stirring until blended.
6. Place 1 cake layer on a serving plate. Spread 1 cup frosting over layer, and top with
remaining cake layer. Spread remaining frosting over top of cake. Sprinkle with pecans.
Yield: 16 servings
CALORIES 318 (30% from fat); FAT 10.6 g (sat 3.5g, mono 3.8g, poly 1.8g); PROTEIN
5.2g; CARB 51.8g; FIBER 1.4g; CHOL 40mg; IRON 1.6mg; SODIUM 284mg; CALC
42mg
Nutrionals w/o Frosting:

195 Calories; 5g Fat (23.0% calories from fat); 4g Protein; 35g Carbohydrate; 1g Dietary
Fiber; 24mg Cholesterol; 202mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2
Vegetable; 1 Fat; 1 1/2 Other Carbohydrates = 4.1 WW points or HUs
Leslie’s changes: replacing 1 cup white sugar with Splenda, using cake flour, using half
of the frosting, and omitting nuts:
16 Servings/per serving: = 4.4 HU per serving:
Fiber; 30mg Cholesterol; 235mg Sodium.
Leslie’s changes but adding the 1/4 cup of nuts back in = 4.8 HUs per serving
No changes except using light butter in frosting but baking in 9x13 inch pan and cutting
into 24 servings = 4.9 HU per serving: 225 Calories; 7g Fat (27.1% calories from fat); 3g
Protein; 38g Carbohydrate; 1g Dietary Fiber; 25mg Cholesterol; 179mg Sodium.
Same as above w/o the nuts: = 4.6 HUs per serving. 217 Calories; 6g Fat (24.8%
calories from fat); 3g Protein; 38g Carbohydrate; 1g Dietary Fiber; 25mg Cholesterol;
179mg Sodium.
No changes except using light butter in frosting but cutting into 18 servings = 6.5 HUs
per serving: 301 Calories; 9g Fat (27.1% calories from fat); 5g Protein; 51g
Page 208
DYNAMITES
Source: ? (my mom's been making this forever)

HUs: 6.5
Serves: 8
November 1, 2005
Freezer Friendly
This recipe was a favorite of mine growing up in Rhode Island; a staple of our family
gatherings. I lightened it by using lean ground chicken breast, but it tastes just the same
as I remember. HUs were calculated using 4 pt sub rolls.
1 lb. lean ground chicken breast

1/2 lb 93% lean ground beef
2 large green peppers, corsely chopped
4 stalks celery sliced
1 large onion, chopped
1 tsp. salt
1 tsp. Italian seasoning
1 6 oz can tomato paste
1 28 oz can tomato puree
crushed red pepper flakes to taste
8 6" inch sub rolls
Combine all ingredients except rolls in crockpot and cook on high 4- 6 hours. Serve in
sub rolls.
Page 209
Udon-Beef Noodle Bowl
Source: CL website
HU: 6
Servings: 5
Posted by: LittleChi
CL comments: This entrée falls somewhere between a soup and a noodle dish. You can eat it
with chopsticks, but be sure to have spoons around to catch the broth.
My Comments: It is good as written, but I would maybe season or marinate the beef next time
for added flavor and maybe add some something spicier for more flavor.
Ingredients:
8 ounces uncooked udon noodles (thick, round fresh Japanese wheat noodles) or spaghetti
1 1/2 teaspoons bottled minced garlic
2 (14 1/4-ounce) cans low-salt beef broth
3 tablespoons sake (rice wine) or dry sherry
1 tablespoon honey
Cooking spray
2 cups sliced shiitake mushroom caps (about 4 ounces)
1/2 cup thinly sliced carrot
8 ounces top round, thinly sliced
3/4 cup diagonally cut green onions
1 (6-ounce) bag prewashed baby spinach
1.Cook noodles according to package directions; drain.

2. Place garlic, pepper, and broth in a large saucepan. Bring to a boil; reduce heat, and simmer
10 minutes.
3. Combine soy sauce, sake, and honey in a small bowl; stir with a whisk.
4. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add
mushrooms and carrot; sauté 2 minutes. Stir in soy sauce mixture; cook 2 minutes, stirring
constantly. Add vegetable mixture to broth mixture. Stir in beef; cook 2 minutes or until beef
loses its pink color. Stir in noodles, green onions, and spinach. Serve immediately.
CARBOHYDRATE 36.6g
Cooking Light, MAY 2002
Page 210
Pumpkin-Walnut Focaccia with Gruyère
HU: 3.5
Servings: 16 (2 loaves with 8 servings per loaf)
November 1, 2005
CL Notes: The recipe makes two generous free-form loaves--one to enjoy now, and one
to freeze later or give as a gift. If you're making the bread for the Chicken and Ham
Sandwich with Artichoke-Tomato Spread, pat the dough into a 9-inch circle so the
sandwiches will be easier to eat. This recipe goes with Chicken and Ham Sandwich
with Artichoke-Tomato Spread
Em’s Notes: This is a VERY sticky dough. Be sure to flour your board for kneading the
dough well and use a dough knife/scraper to help pick/scrape the dough up off the
board.
3/4 cup warm water (100° to 110°)

1 package dry yeast (about 2 1/4 teaspoons)
3 1/2 cups bread flour, divided (about 15 3/4 ounces)
1 cup canned pumpkin
1 teaspoon salt
3/4 cup (3 ounces) grated Gruyère cheese, divided
Cooking spray
1 teaspoon cornmeal
1/3 cup coarsely chopped walnuts
Combine water, sugar, and yeast in a large bowl; let stand 5 minutes. Lightly spoon flour
into dry measuring cups; level with a knife. Add 1 cup flour and butter to yeast mixture;
stir just until combined. Cover and let rise in a warm place (85°), free from drafts, 30
minutes.
Add pumpkin, salt, and nutmeg to flour mixture; stir until well combined. Add 2 1/4 cups
flour and half of cheese; 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 1/4
cup flour, 1 tablespoon at a time, to prevent dough from sticking to hands (dough will
feel tacky).
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, 1 hour or until doubled in size. (Press two
fingers into dough. If indentation remains, dough has risen enough.) Punch dough
Page 211
down; cover and let rest 5 minutes. Divide dough in half; shape each half into an 8-inch
circle. Place dough circles on a baking sheet sprinkled with cornmeal. Sprinkle
remaining cheese and nuts evenly over dough circles; press lightly to adhere. Lightly
coat dough circles with cooking spray; cover and let rise 20 minutes (dough will not
double in size).
Uncover dough; bake at 400° for 30 minutes or until loaves are browned on the bottom
and cheese melts (shield loaves with foil to prevent overbrowning, if necessary). Cool
on a wire rack.
Yield: 2 loaves, 8 servings each (serving size: 1 wedge)

Page 212
Turkey Drumsticks & Barley Soup
Source: Elegant Meals with Inexpensive Meats
HU: 5
Servings: 6
2 1/2 # raw turkey drumsticks (2 to 3)

2 T. butter
1 large onion, finely chopped
3 stalks celery, finely sliced
2 large carrots, sliced into thin rounds
1 clove garlic, minced or pressed
1/4 tsp poultry seasoning
1 1/2 tsp seasoned salt
6 cups water
1 cup dry white wine
1/4 cup pearl barley
salt (optional)
1/4 cup finely chopped parsley (optional)
To Taste: black pepper, Tabasco
In a broad 5 1/2 to 6 qt kettle or Dutch oven, brown turkey legs well on all sides in
heated butter. Add onion thru barley. Bring to boiling, cover, reduce heat & simmer for 2
1/2 to 3 hours, until turkey is very tender.
Remove turkey from soup & when cool enough to handle, discard bones, tendons &
skin. Return turkey in chunks to soup. Salt to taste. Stir in parsley & serve very hot.
Page 213
Chicken with 40 Cloves of Garlic
Source: Cooking Light, Nov. 1996
HU: 6
2 1/2 cups chopped onion

1 teaspoon dried tarragon
6 parsley sprigs
4 celery stalks, each cut into 3 pieces
8 chicken thighs, skinned (about 2 3/4 pounds)
8 chicken drumsticks, skinned (about 1 3/4 pounds)
1/2 cup dry vermouth
1/4 teaspoon pepper
Dash of ground nutmeg
40 unpeeled garlic cloves (about 4 heads)
Fresh tarragon (optional)
French bread (optional)
Combine first 4 ingredients in a 4-quart casserole. Arrange chicken over vegetables.

Drizzle with vermouth; sprinkle with salt, pepper, and nutmeg. Nestle garlic around
chicken. Cover casserole with aluminum foil and casserole lid. Bake at 375° for 1 1/2
hours. Garnish with fresh tarragon, if desired; serve with French bread.
Yield: 8 servings (serving size: 1 thigh, 1 drumstick, 1/4 cup vegetable mixture, and 5
garlic cloves)
CALORIES 294(24% from fat); FAT 7.8g (sat 2g,mono 2.4g,poly 2g); PROTEIN 43.1g;
CARBOHYDRATE 11g
*My Notes: i have made this with bone-in chicken breasts, and always cook in the
crockpot.
Page 214
Cranberry Apricot Biscotti with Almonds
Healthy Cooking Magazine December 2005
HU: 2
Servings:32
Posted by: Tracy Elliff
Date: 11/2/05
2 cups flour
1/2 cup cornmeal
1 cup sugar
1/4 teaspoon salt
1/4 teaspoon orange zest
2 eggs
2 egg whites
1 teaspoon almond extract
1/2 cup chopped almonds
1/2 cup dried apricots, diced
1.Preheat oven to 325 degrees. Spray a baking sheet with non-stick spray.
2.Combine first six ingredients in bowl of an electric mixer.

Add remaining ingredients and beat until dough is sticky.
3.Scrape dough onto a floured pastry board. Knead lightly until dough is just slightly
sticky but manageable.
4.Make two logs 12 inches long by 2 inches wide.
5.Bake 30 to 35 minutes until golden brown.
6.Remove from oven , let cool 10 minutes on wire racks. Place logs on cutting board
and cut into 3/4 inch slices.
7.Return to baking sheet and bake for 5 minutes on each side. Remove and transfer to
wire racks. Let cool.
8.Store in airtight containers. Can also be frozen.
Page 215
Chicken Fried Rice
Source WW RRB Posted by PARTEEGIRL 10/29/05
HU 3
Servings 6
11/03/05
Quick and Easy
Ingredients
2 serving cooking spray (5 one-second sprays per serving)

4 large egg white(s)
1/2 cup scallion(s)chopped, green and white parts
2 medium garlic clove(s), minced
12 oz uncooked boneless, skinless chicken breast, diced
1/2 cup carrot(s), diced
2 cup cooked brown rice
3 Tbsp low-sodium soy sauce
Instructions
Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add
egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes. Remove
from pan and set aside.
Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add
scallions and garlic; saute 2 minutes. Add chicken and carrots; saute until chicken is
golden brown and cooked throught, stirring frequently, about 5 minutes.
Stir in reserved egg whites, cooked brown rice, peas and soy sauce; cook until heated
through, about 1 minute. Yields about 1 cup per serving.
Page 216
Pumpkin Risotto With Prosciutto
Source: Cooking Light – October, 1997
Healthy Units: 3.5
Servings: 6
Posted by: EJWyatt (Emily)
Date: 11/03/05
Em’s Notes: This was delicious. It re-heated for lunch very well. I divided this into 4
servings and used it as lunch rather than a side-dish. The HU’s are 5 for 4 servings.
2 cups cubed peeled fresh pumpkin (1 pound)

3 cups low-salt chicken broth
Cooking spray
2 cups finely chopped onion
1 large garlic clove, minced
1 cup uncooked Arborio rice or other short-grain rice
2 tablespoons grated Romano or Parmesan cheese
2 tablespoons minced fresh parsley
1/4 teaspoon salt
1 ounce very thinly sliced prosciutto, or lean ham, chopped (about 1/4 cup)
Steam pumpkin, covered, 15 minutes or until tender; set aside.

Bring broth to a simmer in a saucepan (do not boil). Keep warm over low heat.
Coat a large saucepan with cooking spray; place over medium heat until hot. Add onion
and garlic; sauté 5 minutes. Add rice; sauté 1 minute. Add wine; cook 1 minute or until
liquid is nearly absorbed, stirring constantly. Add warm broth, 1/2 cup at a time, stirring
constantly until each portion of broth is absorbed before adding the next (about 18
minutes total). Stir in pumpkin; cook 2 minutes or until thoroughly heated. Remove from
heat; stir in cheese and remaining ingredients. Serve immediately.
Page 217
Pork Chops Pizzaiola
Source: My Great Recipes Card (circa 1990)

HUs: 5
Serves: 4
November 4, 2005
Quick and Easy; Kid Friendly
This is an old favorite, love it served with hot buttered noodles. I’ve substituted canned
tomatoes for fresh, and used Penzey’s Pizza Seasoning instead of oregano.
4 loin pork chops about ¾ inch thick

½ tsp black pepper
1 T oil
2 cloves garlic minced
2 cups sliced fresh mushrooms
2 large tomatoes, peeled, seeded, diced
1 large green pepper, seeded, cut into 1’ pieces (I double)
½ cup dry white wine or broth
1 tsp dried oregano leaves (I use more)
½-1 tsp salt
4 T fresh grated parmesan cheese
Sprinkle chops on both sides with black pepper. Heat oil in heavy skillet. Brown chops
about 5 minutes on each side.
Add garlic, mushrooms, tomatoes and green pepper, placing chops on top of
vegetables.
Add wine, sprinkle with oregano. Cover and cook 15 to 20 minutes until chops are no
longer pink in the center and vegetables are crisp tender. Sprinkle with salt as desired.
Serve with vegetables spooned over pork and topped with parmesan.
Tips: When fresh tomatoes are not available, substitute canned, draining them well. If
there is a lot of juice in the pan, boil down before spooning over vegetables and chops.
Page 218
Mini Cinnamon Rolls
Source: Weight Watchers Magazine

HUs: 2
Serves: 12
November 4, 2005
Quick and Easy
These mini rolls really satisfied the cinnamon bun craving and were so quick to put
together. Would be great for a brunch.
2 T packed brown sugar

1 tsp cinnamon
1 tsp unsalted butter melted
1 (11 oz) tube refrigerated breadsticks
¼ cup confectioners sugar
1 1/2 tsp lowfat cream cheese
¼ tsp vanilla extract.
Preheat oven to 375. Spray a 9x13 baking pan with non-stick spray.
Combine the brown sugar, cinnamon and butter in a small bowl.
Separate the breadsticks into 12 sticks. Sprinkle the tops with brown sugar mixture and
roll each on into a spiral, pressing to seal the ends. Arrange on baking sheet 1 inch
apart and bake until lightly golden, about 15- 18 minutes. Cool on rack 10 minutes.
To prepare frosting, combine remaining ingredients, stirring in a few drops of water if

necessary to make a smooth, spreadable glaze. Drizzle over warm rolls and let stand a
few minutes to set. Serve warm.
Per serving (one roll) 94 cal, 1 gram fat, 1 gr fiber
Page 219
Mexican Pork with Green Chiles
Source: Elegant Meals with Inexpensive Meats (modified)
HU: 6
Servings: 8
3 pound lean pork loin, cut in 1 inch cubes

2 large onions, chopped
2 clove garlic cloves, minced or pressed
1 large tomato, peeled & coarsely chopped
1 large can (7 oz) diced green chiles
2 tsp table salt
1 tsp ground cumin
3/4 tsp dried oregano
1/4 cup fresh cilantro, or 1 T. dried cilantro
1 cup water
2 tsp. lime or lemon juice
Optional: (not included in points) toasted pine nuts or slivered almonds

Additonal: fresh cilantro
Brown meat, about a third at a time, in a 5 to 6 qt. Dutch oven, sprayed with cooking
spray. When all meat is browned, pour off any excess fat, if necessary. Return meat &
its juices to pan; add rest of ingredients (except lime juice). Bring to boiling, cover,
reduce heat & simmer for about 2 hours, until meat is very tender.
Uncover & continue cooking at a gentle boil for about 20 minutes, stirring occasionally,
until slightly thickened. Stir in lime juice. Taste & adjust salt.
To serve, sprinkle with optional pine nuts & chopped cilantro, serve spooned into
warmed tortillas with a litle rice, or if you wish, spoon over rice in shallow bowls. Add
points for tortillas and/or rice.
Page 220
Stir-Fried Shrimp and Vegetables
Weight Watchers Simply Delicious
HUs: 4
Servings: 6
Posted by: SavannahBlues
November 6, 2005
Ingredients:
2 tablespoons reduces-sodium soy sauce
1 cup low-sodium vegetable or chicken stock
2 tablespoons finely chopped, peeled, fresh ginger
1 tablespoon Asian (dark sesame oil
2 tablespoons sesame seeds
5 cups broccoli florets
1 red pepper, seeded and cut into strips
1 bunch scallions, trimmed and cut into 2-inch lengths
3 cups cooked brown rice
1. Combine the cornstarch and the soy sauce to a smooth paste in a medium bowl. Stir
in the broth, ginger, and crushed red pepper.
2. Heat a wok or large nonstick skillet over high heat until a drop of water sizzles. Swirl
in the oil, then add the garlic and sesame seeds. Stir-fry until fragrant, about 30
seconds. Add the broccoli, red and yellow bell peppers, and scallions. Stir-fry 4-5
minutes. Add the shrimp and stir-fry until just opaque in the center and the vegetables
are tender-crisp, 3-4 minutes.
3. Stir the cornstarch mixture into the wok, and cook, stirring constantly, until the mixture
simmers and thickens, about 2 minutes. Serve with the rice.
Per serving (1-1/3 cups shrimp and vegetables and 1/2 cup rice): 228 calories, 6g total
fat, 1g saturated fat, 71mg cholesterol, 317mg sodium, 32g total carbohydrate, 5g
dietary fiber, 14g protein, 76mg calcium.
Page 221
Chocolate Bread Pudding
Source: WW Annual Recipes 2000
HU: 3
Servings: 9
Posted by: SavannahBlues
November 8, 2005
Debbie’s Comments: Very easy, and good when you need a chocolate fix. A dollop of ff
whipped cream or some LF vanilla ice cream would be good on top of it.
1 2/3 cups skim milk, divided

3 tablespoons semisweet chocolate chips
1 (1-ounce) square unsweetened chocolate, chopped
½ cup sugar
½ teaspoon vanilla extract
4 cups (1-inch) cubed stale French bread (about 4 ounces)
Cooking Spray

2. Combine 1 cup milk and chocolate in a microwave-safe bowl. Microwave at HIGH 3
minutes or until chocolate melts, stirring every minute.
3. Add remaining milk, sugar, vanilla, and eggs; stir well. Add bread cubes; toss well to
coat. Let stand 10 minutes. Spoon mixture into an 8-inch square baking dish coated
with cooking spray. Bake at 350° for 25 minutes or until set.
Calories 145 (29% from fat); Protein 4.6g; Fat 4.4g (sat 2.1g); Carb 23.3g; Fiber 0.5g;
Cholesterol 48mg; Iron 0.8mg; Sodium 121 mg; Calcium 75mg
Page 222
Roasted Cauliflower Soup
Source: November 2005 CL

HU: 1 per cup serving size
Servings: 8- 1 cup servings
Posted by: Zephyr1
CL Comments: Roasting the cauliflower deepens flavor.
My comments: could not be any easier and it has a deep rich taste. I liberally seasoned
mine with Paula Deans seasoning and lots of no salt herb seasoning and omitted the
thyme, as I am not a fan of thyme.
Ingredients:
3 pounds cauliflower florets (about 2 large heads)
1 1/2 teaspoons minced fresh thyme
1 teaspoon kosher salt
Cooking spray
4 cups fat-free, less-sodium chicken broth, divided
1 3/4 cups 2% reduced-fat milk
Dash of finely ground black pepper
Fresh thyme sprigs (optional)
Instructions:
Preheat oven to 400°. Combine florets and oil in a large bowl; toss to coat. Add thyme
and salt; toss well. Arrange florets on a jelly-roll pan coated with cooking spray. Bake at
400° for 1 hour or until golden brown, stirring after 30 minutes. Combine florets, 2 cups
broth, and milk in a blender. Process 3 minutes or until smooth. Pour pureed mixture
into a large saucepan. Add remaining 2 cups broth and pepper. Cook over medium heat
until thoroughly heated. Garnish with fresh thyme sprigs, if desired.

CARBOHYDRATE 12.1g
Page 223
Parmesan-Sage Roast Turkey with Sage Gravy
Source: CL Nov. 2005

Healthy Units: 7
Servings: 16 (5 oz. turkey w/3 T. gravy)
Posted by jhoulihan (Jodi)
Date 11/10/05
CL Comments: For a handsome garnish, roast lemon halves and peeled shallots at
425º for 20 minutes; arrange with sage sprigs on the turkey platter.
3 cups chopped onion

1 cup chopped celery
1 cup chopped carrot
10 garlic cloves
Cooking spray
1 (13-pound) fresh or frozen turkey, thawed
1/3 cup (1 1/2 ounces) grated fresh Parmigiano-Reggiano cheese
5 tablespoons chopped fresh sage, divided
1 tablespoon minced garlic
1 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
1 lemon, halved
2 1/2 cups fat-free, less-sodium chicken broth, divided
1/3 cup chopped shallots
1 cup sherry
1/4 cup all-purpose flour (about 1 ounce)
1/4 cup water

Combine first 4 ingredients in bottom of a shallow roasting pan coated with cooking
spray. Remove and discard giblets and neck from turkey. Rinse the turkey with cold
water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and
drumsticks by inserting fingers, gently pushing between skin and meat. Lift wing tips up
and over back; tuck under turkey.
Combine cheese, 1/4 cup sage, butter, minced garlic, 3/4 teaspoon salt, and 1/4
teaspoon pepper; rub mixture under the loosened skin and over breast and drumsticks.
Rub turkey skin with cut sides of lemon halves; squeeze juice into turkey cavity. Place
lemon halves in turkey cavity; tie legs together with kitchen string.
Place turkey, breast side up, on vegetable mixture in pan. Bake at 425° for 30 minutes,
and pour 2 cups broth over turkey. Tent turkey breast loosely with foil. Bake an
Page 224
additional 30 minutes.
Reduce oven temperature to 325° (do not remove turkey from oven). Bake at 325° for 1
1/2 hours or until a thermometer inserted into meaty part of thigh registers 180°, basting
every 30 minutes. Remove turkey from pan. Cover and let stand 30 minutes; discard
skin.
Place a large zip-top plastic bag inside a 4-cup glass measure. Pour drippings through a
sieve into bag; discard solids. Let drippings stand 10 minutes (fat will rise to the top).
Seal bag; carefully snip off 1 bottom corner of bag. Drain drippings into a medium bowl,
stopping before fat layer reaches opening; discard fat. Add enough of remaining chicken
broth to drippings to equal 3 cups.
Heat a medium saucepan over medium-high heat. Coat pan with cooking spray. Add
shallots; sauté 1 minute. Add sherry; bring to a boil. Cook until reduced to 1/2 cup
(about 5 minutes). Stir in remaining 1 tablespoon sage, and cook for 30 seconds. Add
reserved drippings; bring to a boil.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and water,
stirring well with a whisk. Stir flour mixture into drippings mixture; bring to a boil. Cook 2
minutes or until thickened, stirring constantly. Stir in remaining 1/4 teaspoon salt and
remaining 1/4 teaspoon pepper. Serve gravy with turkey.
Page 225
Pasta with Sun-Dried Tomato Pesto and Feta Cheese

HU: 6
Servings: 4
November 10, 2005
CL Notes: The oil in the sun-dried tomatoes gives the almond-spiced pesto a rich
consistency.
1 (9-ounce) package refrigerated fresh linguine

3/4 cup oil-packed sun-dried tomato halves, drained
1/4 cup loosely packed basil leaves
2 tablespoons slivered almonds
2 tablespoons preshredded fresh Parmesan cheese
1/2 teaspoon salt
Cook pasta according to the package directions, omitting salt and fat. Drain through a
sieve over a bowl, reserving 1 cup cooking liquid. Return pasta to pan.
While pasta cooks, place tomatoes and next 6 ingredients (through black pepper) in a
food processor; process until finely chopped.
Combine tomato mixture and the reserved 1 cup cooking liquid, stirring with a whisk.
Add to pasta; toss well to coat. Sprinkle with feta.
Page 226
Penne Puttanesca

HU: 4.5 (5.5 points, if 4 servings)
Servings: 5
November 10, 2005
Em’s Notes: I divided this into 4 servings. I forgot the parmesan and we didn’t miss it at
all.
2 (14.5-ounce) cans no-salt-added whole tomatoes, undrained and chopped

Cooking spray
1 cup chopped green onions
4 canned anchovy fillets, drained and finely chopped, or 2 teaspoons anchovy paste
1/4 cup chopped pitted niçoise olives
2 tablespoons capers
2 teaspoons dried marjoram
1/4 teaspoon pepper
5 cups hot cooked penne (12 ounces uncooked tubular-shaped pasta)
5 tablespoons grated Parmesan cheese
Drain tomatoes in a colander over a bowl; reserve 1/2 cup juice. Set aside. Place a
large nonstick skillet coated with cooking spray over medium-low heat. Add onions and
anchovies; sauté 3 minutes or until tender. Add tomatoes, reserved juice, wine, olives,
capers, marjoram, pepper, and garlic; cook over medium heat 8 minutes or until
reduced to 2 1/2 cups. Serve over 1 cup pasta, and sprinkle with 1 tablespoon cheese.
Yield: 5 servings
CARBOHYDRATE 39.2g
Page 227
Potato-Kale Soup with Gruyère

HU: 4.5
Servings: 6
November 10, 2005
CL Notes: Dark green, earthy kale contrasts with the mild yellow potatoes, but you can
use fresh spinach in place of kale.
Em’s Notes: I chose to leave the skins on the potatoes. This was a very tasty, very filling
soup.
1 1/2 cups finely chopped onion
4 cups coarsely chopped peeled Yukon gold potato (about 1 1/2 pounds)
1/4 teaspoon salt
1 bay leaf
6 cups chopped fresh kale (about 3/4 pound)
1 teaspoon dried basil
9 tablespoons (about 2 ounces) shredded Gruyère cheese
Melt butter in a large saucepan over medium heat. Add onion; cook 8 minutes or until
tender, stirring frequently. Add garlic; cook 30 seconds, stirring constantly. Stir in broth,
potato, salt, and bay leaf; bring to a boil. Cover, reduce heat, and simmer 15 minutes or
until potato is tender.
Stir in kale and basil. Cover and simmer 10 minutes or until kale is tender. Discard bay
leaf. Partially mash potatoes with a potato masher until thick and chunky. Top with
cheese.
Yield: 6 servings (serving size: 1 2/3 cups soup and 1 1/2 tablespoons cheese)
Page 228
Raspberry and Orange Glazed Beets
Source: 1,000 Low Fat Recipes by Terry Blonder Golson

Healthy Units: Flex Points: 0.66
Core: Core + 1/2 point per serving
Servings: Makes 6 servings
Posted by: Cathy Geha (Cathy in Fih, Lebanon)
Ingredients:
1 teaspoon cornstarch
1/3 cup orange juice (I didn’t have enough so used mostly water)
2 teaspoons fine strips orange zest
2 tablespoons packed light brown sugar
2 tablespoons raspberry vinegar
1/2 teaspoon kosher salt (used regular)
1 teaspoon Worcesetershire sauce
Two 15 ounce cans small whole beets, drained or 3 cups fresh cooked beets (I sliced
big beets that I had cooked)
Instructions:
1) Combine the cornstarch with 1 tablespoon of the orange juice and set aside.
2) In a medium saucepan, combine the remaining ingredients except for the beets.
Bring to a boil. Stir in the beets. Simmer, uncovered for 15 minutes.
3) Stir in the cornstarch mixture. Cook until clear and thickened.
Please indicate if the recipe is Quick & Easy, Freezer Friendly or Kid Friendly. :
It was easy to make and didn't take much time with the beets already cooked.
Nutritional Information:
Per serving: Calories 53; Protein 1g; Fat 0g; Carbohydrates 13g; Fiber 2g; sodium
404mg.
Author of recipe noted:

Beets are unusual for a root vegetable in that they are naturally elegant. Garnish this
dish with fresh raspberries and it will be impressive on even the most formal dinner
table
Page 229
Autumn Harvest Butter
Recipe By :BH&G Gifts From Your Kitchen

HUs: 1
Servings: 64 (Makes approx. 8 cups, servings size approx. 2 Tablespoons.)
Posted by CJMartin717 (Cindy)
11/15/05
6 cups squash, winter -- pureed*

3 cups packed brown sugar
1 teaspoon grated orange peel (I used all the zest from 1 orange)
1/4 cup lemon juice or orange juice
1 teaspoon salt
1 teaspoon ground nutmeg
dash ground cloves
dash of other spices if desired (I add a dash of ginger and Chinese 5-spice powder)
Start with 6 pounds (about 4 large) squash. In large kettle, cook squash in small amount
of boiling, salted water until tender (about 40 minutes). Drain, scoop out pulp. Puree
pulp in food processor. Measure 6 cups (reserve any extra for another use).
In large kettle, mix 6 cups pureed squash with sugar, lemon peel and juice, cinnamon,
salt, nutmeg and cloves. Cook and stir till mixture boils. Consistency should be like
apple butter. Boil a few minutes more if necessary. Ladle into hot, clean half-pint jars,
leaving 1/2 inch headspace. Adjust lids. Process in boiling water bath canner 10
minutes (start timing when water returns to a boil).
*In this batch I used butternut squash and pumpkin. I have used up to 4 kinds of squash
in the past. If you don't have enough fresh squash, add some canned pumpkin until
your total amount is 6 cups. I'm also generous with the spices, using rounded spoonfuls.
If you don't have canning supplies, ladle the butter into clean jars or small plastic
containers, cover and refrigerate. I think this would be freezer friendly also.
Per Serving: 43 Calories; trace Fat (0.8% calories from fat); trace Protein; 11g
Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 38mg Sodium. Exchanges: 0
Grain(Starch); 0 Fruit; 0 Fat; 1/2 Other Carbohydrates.
Page 230
Pear Fig Muffins
Recipe By: "Betty Crocker's Homemade Quick Breads", adapted

HUs: 2.8 or 0.9
Servings: 12 or 36
11/15/05
3/4 cup buttermilk

2 tablespoons unsweetened applesauce
1 large egg -- slightly beaten
1 1/2 cups flour
1/3 cup sugar
1/2 teaspoon salt
1/4 teaspoon nutmeg (I love nutmeg and would add a little more next time)
1 cup pear -- seeded and diced (I used 1 pear and shredded it for mini-muffins)
1/2 cup dried figs – chopped fine
Preheat oven to 400°F. Grease or line muffin tins.
Beat buttermilk, oil, applesauce and egg together in large bowl.
Stir in flour, sugar, baking powder, salt, and nutmeg, mixing just until moistened.
Fold in pear and figs.
Spoon into muffin cups. Sprinkle with sugar if desired.
Bake 18-20 minutes (12-15 mins for mini-muffins). Cook in pan on wire rack for 5-10
minutes. Remove from pan and continue cooling.
For each of 12 muffins: 150 Calories; 3g Fat (18.4% calories from fat); 3g Protein; 28g
For each of 36 mini muffins: 50 Calories; 1g Fat (18.4% calories from fat); 1g Protein;
Page 231
Chunky Gorgonzola Dip
Source: Southern Living Ultimate Book of Appetizers
Servings: 16
HU: 2
1 (8 oz) carton mascarpone cheese (1 cup)

1/3 cup light sour cream
1/3 cup chopped fresh chives
1/2 tsp. salt
1/4 tsp. ground white pepper
4 oz. (1 cup) gorgonzola cheese, crumbled
Garnish: chopped fresh chives (optional)
Combine mascarpone & sour cream in a small bowl, stir with a wooden spoon until
smooth. Stir in chives, salt & pepper. Gently stir in gorgonzola, leaving dip chunky.
Garnish, if desired. Serve with sliced apples & pears, crackers & toasted walnuts. Yield:
2 cups. (Servings: 2 T. each)
Page 232
Pumpkin Bread –Cindy’s Family Recipe Lightened
Recipe By: Mom’s kitchen - lightened by Cindy

HUs: 2.5
Servings: 16
11/15/05
Freezer Friendly
1 cup sugar
1/4 cup Splenda
1 cup canned pumpkin
1 large egg -- slightly beaten
1-1/4 cups flour
1 teaspoon salt
1/2 teaspoon nutmeg
1/2 teaspoon allspice
1/3 cup water
Grease and flour one 9x5x3-inch loaf pan. (Or, 3-4 mini loaf pans). Preheat oven to
350°F.
Combine sugar, Splenda, applesauce, oil, pumpkin, and eggs. Beat until light and fluffy.
Sift together the dry ingredients. Add to pumpkin mix alternately with water. Mix until
blended.
Pour into loaf pans. Bake 45-60 minutes. Cool on wire rack for 10 minutes. Remove
from pans and continue cooling. Mini loaves took about 42 mins to bake.
Grain (Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates.
NOTES : 12 servings would be 3.2 HUs per serving
Page 233
Carrabba's Italian Bread Dipping Mix
CopyKat Recipes
HU: 0
Servings: Approximately 8
Posted by DebMj1
11/15/05
My Notes: This is the spice mix that Carrabba's Restaurant mixes in with their olive oil. It
keeps very well in a sealed container in the fridge. The mix itself is 0 points. Oil & bread
needs to be counted separately. I think it would also work well to lightly spread oil or
light butter on a loaf of Italian bread and sprinkle this on top before toasting in the
oven...a variation on garlic bread.
1 Tablespoon crushed red pepper

1 teaspoon peppercorns, ground
1 Tablespoon dried oregano
1 Tablespoon dried rosemary
1 Tablespoon dried basil
1 Tablespoon dried parsley
1 Tablespoon garlic powder
1 Tablespoon minced garlic
1 teaspoon salt
Grind together (I use my coffee grinder) and put 1 Tbsp. of mixture on plate. Pour extra
virgin olive oil over and mix together with mixture. Dip warm french bread in the mixture.
Page 234
Shallot and Poppy Seed Bread
Source: Beth Hensperger, "Baking Bread - Old and New Traditions"

HUs: 2.9 per slice
Servings: 32
11/17/05
4 tablespoons unsalted butter

2/3 cup shallots -- minced fine
2/3 cup white onions -- minced fine
3 tablespoons grated Parmesan cheese
5 tablespoons poppy seeds
Braided Bread Dough
Egg Glaze
1 tablespoon poppy seeds -- for garnish
In a medium skillet or saute pan, melt the butter and oil. Add the shallots and white
onions. Saute until just limp and translucent, but not browned. Remove from heat and
stir in the cheese and poppy seeds. Set aside to cool to room temperature.
Follow instructions for mixing, rising, filling, and braiding dough.
Carbohydrate; trace Dietary Fiber; 19mg Cholesterol; 159mg Sodium. Exchanges: 1
Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates.
This makes a huge loaf of bread (barely fits on a cookie sheet). You can divide the
dough and make 2 smaller loaves.
Braided Bread Dough
1 package active dry yeast

3 tablespoons sugar
2 teaspoons salt
4 cups unbleached flour
1 cup hot milk
1/2 cup hot water
1 large egg
1/2 cup unsalted butter -- softened, diced
In a large bowl, using a wire whisk, or in the workbowl of a heavy-duty mixer fitted with
Page 235
the paddle attachment, combine the yeast, sugar, salt and 1-1/2 cups flour. Add the milk
and water and beat for 1 minute or until creamy. Add the egg and butter pieces with 1/2
cup more flour. Beat until butter is incorporated. Add the remaining flour, 1/2-cup at a
time, to form soft dough that just clears the sides of the bowl. Switch to a wooden spoon
when necessary if mixing by hand.
Turn the dough onto a lightly floured surface and knead gently to for a soft, yet springy,
dough, adding flour 1 tablespoon at a time as necessary to prevent sticking. Place in a
greased deep container, turn once to coat the top, and cover with plastic wrap. Let rise
in a warm place until doubled in bulk, about 1-1/2 hours.
Prepare filling of choice while dough is rising.
Turn the dough out onto the work surface. Roll dough out with a rolling pin to a 12x18-
inch rectangle, moving the dough frequently to prevent sticking. Cut lengthwise into
three 4-inch wide strips. Carefully spread filling over the center of each strip, leaving a
1-inch margin of dough all the way around. Fold over the edges and pinch together,
encasing the filling.
Lift the ropes gently onto a greased of parchment-lined baking sheet, placing them 1-
inch apart. Beginning in the middle, braid each rope loosely to the end. Pinch the ends
and tuck them under securely. Repeat with other end. Cover loosely with plastic wrap
and let rise in a warm place until doubled in bulk, about 30 minutes. Meanwhile, preheat
oven to 350°F.
Gently brush dough with Egg Glaze and sprinkle lightly with poppy seeds. Bake in the
center of the preheated oven until golden brown and cake tester inserted in the center
of a loaf comes out clean, about 35-40 minutes. Remove from baking sheet to cool
completely on a rack before serving.
NOTES : You may need up to 4-1/2 cups flour
Egg Glaze for Bread
1 large egg white

1 tablespoon water
1 dash salt
Whisk all the ingredients together until combined and foamy. Use to glaze uncooked
dough before sprinkling with seeds.
Page 236
Date Cake with Chocolate Chips
From Pensey's
HU: 5
Servings:12
Posted by: Tracy Elliff
11/17/05
Notes: Very easy to make. Recipe can be doubled for a 9 x 13 pan. Chocolate chips can be cut
down to 1/2 cup. Laura ran points. She came up with 5 points with the cake being cut into 8
pieces or 12. The calorie difference is 265 vs. 221. At 12 servings it's a decent sized square. It
would go nicely with coffee or milk. It very moist because of the applesauce and dates.
Dh had me leave the regular amount of chocolate chips on it. That was evil. It kept calling me.
1/2 cup Medjool dates, finely chopped

1 cup flour
1/4 teaspoon salt
1/2 cup sugar
1 egg
Topping:
1/4 cup sugar
1/4 cup walnuts, chopped
1 cup chocolate chips
1.Toss the dates with the baking soda in a small bowl. Pour the boiling water over them and stir.
Set aside and let cool to room temperature.
2.While date mixture is cooling spray a 8 x 8 pan with nonstick spray and set aside.
3.Preheat the oven to 350 degrees.
4.Sift together the flour, nutmeg, salt, baking soda, and baking powder. Set aside.
5.Mix applesauce, sugar, egg and vanilla with electric mixer until smooth. Pour in date mixture
and blend. Add the dry ingredients and mix until smooth. Pour the batter into the 8 x 8 \ pan.
6.Top evenly with chocolate chips, nuts, and sugar.
7.Bake for 25 to 30 minutes or until a toothpick comes out clean. This may be tricky because of
the chocolate chips, so you'll have to work around them when checking for doneness.
Let cool completely before cutting.
Page 237
White Bean and Vegetable Soup
Source: Gourmet Magazine

HU: 4
Servings: 12 *
2 Tbsp olive oil *

2 cups chopped onions
2 cups chopped celery
2 garlic cloves
1 leaf bay leaf
1 tsp dried thyme
1 tsp dried rosemary *
2 cup sliced carrots
8 small uncooked chopped red potatoes, about 2 1/2 cups
1 pound dry white beans, presoaked overnight or quick soaked
5 cup fat-free chicken broth
5 cup water
1 cup white wine
1/2 cup parsley
Optional: grated parmesan
In a large pot, heat olive oil over moderately high heat & cook onion, celery, bay leaf,
thyme & rosemary, stirring occasionally, until onion is translucent. Add minced garlic &
cook for 1 minute. Add carrtos, potatoes, beans, stock & water and bring to a boil.
Reduce heat and simmer, covered, for 1 1/2 to 2 hours, until beans are tender. Stir in
the wine and additional broth or water to desired consistency. Remove bay leaf. In a
blender, puree 2 cups of soup until smooth and stir into soup. Adjust seasoning with salt
and pepper & stir in parsley. Serve soup with optional parmesan. (add points)
Waney Notes: Recipe called for 3 T. olive oil, does not increase points. Same points for
1, 2 or 3 T. olive oil. I did not puree, and no additonal liquid was needed. My yield was
closer to 14 cups. I omitted the optional parmesan. I subbed herbes de provence for the
rosemary.
Page 238
Tomato Aspic
HU 2
Servings 4
Source Family Recipe
11/18/05
Ingredients
16 oz stewed tomatoes
3 oz Jell-O Sugar-Free Lemon
3-6 drops tabasco
1 Tbsp fresh lemon juice
1/3 cup water
1/2 cup celery finely chopped
Instructions
Bring tomatoes to boil and turn heat down. Stir in jello and remove from heat. Stir in
other ingredients. Pour in 7x11 baking dish or jello mold. Refrigerate until set.
Serve on a bed of lettuce.
Note-All I could find was a 14 1/2 ounce can of stewed tomatoes. I just rinsed the can
well for the other 1 1/2 ounces of liquid.
Page 239
Dijon Pork
Source: Bon Appetit, January 2001 (Original Recipe titled “Pork with Gorgonzola
Sauce”)
HU: 4
Servings: 6
Posted by: Hayden.Lisa
Posted: November 19, 2005
Pork
1/4 cup Dijon mustard
1 tablespoon dried thyme
2 3/4-pound pork tenderloins
For pork: Oil large rimmed baking sheet. Whisk Dijon mustard, olive
oil and thyme in small bowl to blend. Sprinkle pork tenderloins with
salt and pepper. Heat heavy large nonstick skillet over high heat. Add
pork and sear until brown all over, turning occasionally, about 10
minutes. Transfer seared pork to prepared baking sheet. Spread Dijon
mustard mixture over all sides of pork. (Can be prepared up to 2 hours
ahead. Refrigerate pork uncovered.)
Preheat oven to 425F. Roast pork until thermometer inserted into

thickest part of meat registers 150F, about 30 minutes. Remove from
oven and let stand 5 minutes.
Page 240
Baked Italian Oysters
Source: Cooking Light Nov. 2001
HU: 1.6
Servings: 8
CL Notes: This hot appetizer is served on the half shell for an elegant presentation. The
ground red pepper lends a subtle heat to the breadcrumb topping.
Waney Notes: I baked these in 4 gratin dishes for about 20 minutes and used 1 # fresh
oysters. Next time, I will lightly saute some spinach with garlic & layer on the bottom of
the dish. This will increase the fiber, I think
1 1/2 (1-ounce) slices white bread

Cooking spray
1/4 cup Italian-seasoned breadcrumbs
1 teaspoon fresh lemon juice
24 oysters on the half shell**
8 lemon wedges
Preheat oven to 450°. Place bread in a food processor, and pulse 10 times or until
coarse crumbs form to measure 3/4 cup.
Heat a medium nonstick skillet coated with cooking spray over medium heat. Add
onions, parsley, and garlic; cook 5 minutes, stirring constantly. Remove from heat; stir in
fresh breadcrumbs, Italian breadcrumbs, and the next 4 ingredients. Place oysters on a
jelly roll pan. Sprinkle breadcrumb mixture evenly over oysters.
Bake the oysters at 450° for 7 minutes or until the edges of the oysters curl. Serve with
lemon wedges.
Yield: 8 servings (serving size: 3 oysters)
Page 241
Easy Cinnamon Bread
Source: King Arthur's Baking Companion
Healthy Units: 4
Yield: 16 servings
November 20, 2005
Notes: This bread is one of my favorites. I love having it toasted, for breakfast. I thought
I had posted it so I checked the comp and saw that I didn't. When I am in the mood to
be 'good' I cut the chips back to 3/4 cup and add a little more cinnamon to the batter.
3 cups flour, all-purpose

1/2 cup sugar
2 teaspoons yeast -- instant
1 teaspoon cinnamon
1 teaspoon salt1 cup 1% low-fat milk -- warmed
1/4 cup butter -- melted
1 whole egg
3/4 cup cinnamon chips
Cinnamon-sugar -- for topping
In a large bowl, mix together the flour, sugar, yeast, cinnamon and salt. In a separate
bowl, whisk together the milk, butter and egg. Combine the wet and dry ingredients,
beating until smooth. Cover and let the batter rest at room temperature for 1 hour, then
stir in the baking powder and cinnamon chips
Preheat oven to 350 deg. Spoon the batter into greased 8 1/2 x 4 1/2-inch loaf pan.
Sprinkle the top with cinnamon sugar.
Bake the bread for 35 to 40 minutes, until a cake tester inserted into the center comes
out clean. Remove the bread from the oven, let it rest in the pan for 5 minutes, then
tranfer it from the pan to a rack to cool completely.
Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Non-Fat Milk; 1/2 Fat; 1/2 Other
Carbohydrates.
Page 242

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Cinnamon Bun Scones

Lightened from a Quaker Oatmeal recipe

1/2 cup whole wheat flour

2 1/2 cups cauliflower florets

2 6oz. bags of baby spinach leaves

6 tbsp. butter (I used Smart Balance light)

¼ cup rice vinegar

1 green papaya (about 1 ½ LB) (I used one large seedless cuke)

Source: Tyler Florence Eat This Book

1 lb. beef sirloin

Source: CL’s Light and Easy Menus

2 cups chopped plum tomatoes (about 4)

Preheat oven to 450.

Per serving: Calories 207; Fat 12.1 g; fiber: 4.5 g

2 cups (8 ounces) shredded part-skim mozzarella cheese, divided

Preheat oven to 375°.

Yield: 7 servings (serving size: 2 manicotti)

NUTRITION PER SERVING

Yield: 16 servings (serving size: 1 piece)

NUTRITION PER SERVING

2 lb. Pork tenderloin

¼ cup soy sauce

Grill 5 inches over coals until meat thermometer registers 160.

Per serving: 128 calories; 4 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 16 g

2 teaspoons canola oil

2 tablespoons raspberry or blueberry vinegar (I used raspberry)

1 cup old-fashioned oatmeal

1 cup instant brown rice

NI: 234 calories, 8 g fat, 1 g fiber per serving

Place lettuce on a plate or in a wide bowl.

1 tablespoon barbecue sauce -- (I like Bullseye)

Source: Tyler Florence Eat This Book

1 ½ cups dry couscous (I used whole wheat)

Source: CLBB (Posted by Missindi)

2 teaspoons olive oil

2 cups dried lima beans (about 1 pound)

2/3 cup balsamic vinegar

Yield: 8 servings (serving size: 1 1/4 cups)

NUTRITION PER SERVING

1 teaspoon olive oil

Yield: 6 servings (serving size: about 1 cup chicken mixture)

3 tablespoons chopped green onions

The day before you plan to serve:

Cover and refrigerate overnight. Mix well before serving.

Per serving: 75 Calories; 5g Fat; 1g Protein; 8g Carbohydrate; 1g Dietary Fiber; 0mg

Description: "California Sizzles (modified to reduce fat)"

12 ounces pound cake cubes (1 loaf Entemann's Light Fat Free)

Stir in whipped topping.

8 chicken thighs (I use 1 pound boneless, skinless thighs)

1/2 cup dry roasted, unsalted peanuts, coarsely chopped

At serving time, stir in peanuts. Use slotted spoon to serve slaw.

Nutrition Facts Calories: 73 Saturated Fat: 0.7 gm

1 can (15 to 16 oz.) garbanzo beans (chick peas) drained

About 2 cups spread.

Per each ¼ cup serving: 45 calories, 0 g fat, 3 g fiber

My notes: this was a great twist on a traditional fruit crisp. Delicious!

Preheat oven to 400°.

3-Add chopped escarole. Simmer 5 minutes.

4-Top each bowl w/1T grated Parmesan cheese

1/3 cup apple jelly

Preheat oven to 350°.

Yield: 4 servings (serving size: 1 fillet)

1 teaspoon butter or stick margarine

NUTRITION PER SERVING