WEIGHT WATCHERS

WEIGHT WATCHERS RECIPES
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AT THE KORNER


INDEX
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Appetizers
Light Lunch
Main Dishes
Side Dishes
Desserts
recipes

APPETIZERS
recipes

Cauliflower Poppers
(Serving: 1/2 cup
POINTS per serving: 0)


1 small head cauliflower
1/2 tsp ground cumin
1/2 tsp chili powder, or more to taste
1/2 tsp table salt
1/2 tsp black pepper
1 sprays cooking spray

Preheat oven to 400°F.
Cut cauliflower florets into grape-sized pieces. (There should be about 4 cups.) Place cauliflower in a medium bowl; add cumin, chili powder, salt and pepper and toss well to coat.
Coat baking sheet with cooking spray. Spread cauliflower on sheet and bake until cauliflower is tender, but not mushy, stirring halfway through, about 10 minutes.

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Chunky Vegetable Dip
Core Plan
(Serves: 8
POINTS per serving: 1)


1 pound fat-free cottage cheese
1 medium celery, stalk, diced
1 medium carrot(s), diced
1 medium sweet red pepper(s), diced
1/4 cup shallot(s), finely chopped
1/8 tsp hot pepper sauce, or to taste
1/8 tsp black pepper, or to taste

Combine all ingredients in a small bowl; mix well. Season to taste and serve. Yields about 1/3 cup per serving.

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Curried Yogurt Sauce and Dip
Core Plan
(Serves: 4
POINTS per serving: 0)


6 oz plain fat-free yogurt
2 Tbsp cilantro, fresh, chopped
1 tsp curry powder
1/4 tsp dry mustard, powder
1/8 tsp black pepper

Combine all ingredients in a medium bowl. Mix until well blended. Yields about 2 tablespoons per serving. (Note: Serve as a dip with fresh vegetables or as a sauce for the protein of your choice. Microwave on HIGH for 30 seconds to warm.)

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Jalapeno Poppers
(Serves: 8
POINTS per serving: 2)


Cooking spray (5 one-second sprays per serving)
2 oz light cream cheese
1/2 cup low-fat shredded cheddar cheese
1 Tbsp fat-free mayonnaise
8 medium jalapeno pepper(s)
1/4 cup fat-free egg substitute
3/4 cup cornflake crumbs

Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.

In a medium bowl, combine cream cheese, cheddar cheese and mayonnaise; mix well and set aside. Halve jalapenos lengthwise and remove seeds. (Oil and seeds from the peppers can be irritating — wear gloves or put plastic bags over your hands. And don’t rub your eyes.) Stuff jalapeno halves with cream cheese mixture.

Place egg substitute in a shallow dish. Place cornflake crumbs in a separate shallow dish. Dip stuffed jalapeno halves into egg substitute and then roll in cornflake crumbs to coat. Transfer jalapenos to prepared baking sheet and coat with cooking spray.

Bake until filling is bubbly, about 30 minutes. Serve hot. Yields 2 poppers per serving.

(Note: You can prepare the poppers a day in advance and place them on a covered baking sheet in the fridge. Cook as directed when ready to eat. Or, cook the poppers in advance and then reheat in the microwave.)



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Artichoke Tarts
(Serves: 8
POINTS per serving: 1)


16 pieces wonton wrapper(s)
1/4 cup low-fat shredded cheddar cheese
4 oz fat-free cream cheese, softened
1/4 tsp cayenne pepper
1/2 Tbsp Dijon mustard
2 Tbsp sweet red pepper(s), chopped
7 oz canned artichoke hearts, without oil, drained and chopped
1/4 cup parsley, fresh sprigs

Preheat oven to 350°F.
Coat a 16-hole miniature muffin pan with cooking spray.

Gently press 1 wonton wrapper into each muffin hole,
allowing ends to extend above cups.
Coat edges of wrappers with cooking spray and set aside.

Combine cheeses, cayenne pepper
and mustard in a medium bowl; mix well.
Stir in red pepper and artichoke hearts;
spoon about 1 teaspoon of cheese mixture into each muffin cup.

Bake until cheese mixture is set and edges of wrappers
are lightly browned, about 15 minutes.
Garnish with parsley and serve. Yields 2 tarts per serving.



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Black Bean Dip
(Serves: 8
POINTS per serving: 1)


2 Cans of Black Beans
8 Roma Tomatoes
2 Cloves Garlic
2 teaspoons Cumin
1/3 Cup Cilantro
5 Green Onions
2 Tablespoons Olive Oil
1/4 Cup Lime Juice
Dash of Salt and Pepper

Rinse and drain black beans, put in large bowl.
Finely chop tomatoes, garlic, green onion, cilantro
Mix with the black beans.
Add lime juice and Olive oil,salt,pepper and stir.

Special Notes
This recipe has a taste I cannot describe. It's addicting and taste like it came from a very expensive restaraunt. It is VERY good and high in fiber. (I calculated whole recipe at 14 pts.) We serve this with white corn chips. (Add additional points for chips)

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Feta Cheese Spread
(Serves: 8
POINTS per serving: 2)


8 oz fat-free cream cheese, at room temperature
4 oz feta cheese, crumbled
1 1/2 Tbsp fresh oregano, or 2 tsp dried oregano
1 1/2 tsp lemon zest, finely shredded

Using a food processor or blender, mix ingredients together.
Blend until smooth and transfer to a small bowl.
Yields about 2 tablespoons per serving.

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Sun-Dried Tomato Bean Spread
(Serves: 4
POINTS per serving: 2)


19 oz canned cannellini beans, drained and rinsed
1/4 cup sun-dried tomatoes, with oil
3 Tbsp water
1/2 tsp rosemary, coarsely chopped
1/2 tsp lemon zest, grated
3/4 tsp table salt
3/4 tsp black pepper

In food processor, combine ingredients until smooth.
Makes 1/4 cup per serving.

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Cheesy Nachos with Vegetable Sticks
POINTS per serving: 6)


12 items baked low-fat tortilla chips
1/4 cup salsa
1/2 cup cooked kidney beans,
canned, rinsed and drained
2 Tbsp scallion(s), chopped
2 oz low-fat cheddar or colby cheese, shredded
2 Tbsp guacamole
1 cup carrot(s), sliced
2 Tbsp fat-free italian salad dressing

Preheat oven to 350°F. Place chips on a foil-lined baking sheet.
Top with salsa, beans, scallions and cheese. Heat until cheese is melted.
Top with guacamole. Enjoy with vegetable sticks dipped in dressing.



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recipes

LIGHT LUNCH
recipes

Grilled Portobello Burger with Basil Mayo
(POINTS® value = 4 - Servings = 4)

1/4 cup basil, fresh, chopped
3 Tbsp reduced-calorie mayonnaise
1 tsp apple cider vinegar
1 pound portobello mushroom(s), caps (about 4 mushrooms)
4 serving olive oil cooking spray (5 one-second sprays), or enough to coat mushrooms
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
4 medium mixed-grain hamburger roll(s)
4 piece jarred roasted red peppers (water-packed), drained
4 slice red onion(s)
4 piece lettuce

Heat grill. In a small bowl, combine basil, mayonnaise and vinegar; set aside.
Lightly coat both sides of mushroom caps with cooking spray; season with salt and pepper.
Grill mushrooms over medium-hot coals, until just soft to the touch, about 6 minutes per side.
To serve, split rolls and toast on grill. Spread a heaping teaspoon of basil mixture on top and bottom halves of rolls.
Layer each bottom half with one red pepper, mushroom, onion slice and lettuce leaf; top with remaining half of roll and serve.

Source: Weight Watcher's Website

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Quick Chinese Chicken Salad
(POINTS® value = 4 - Servings = 4)

4 cup packaged coleslaw mix (shredded cabbage and carrots), with broccoli
2 large tangerine(s), seedless, peeled and segments divided
9 oz cooked boneless, skinless chicken breast, chopped
1/2 cup radishes, sliced
1/3 cup tangerine juice, freshly squeezed or store bought
2 Tbsp honey mustard
1 medium jalapeno pepper(s), seeded and minced
1 Tbsp vegetable oil
1/4 tsp table salt

Place broccoli slaw, tangerines, chicken and radishes in a large salad bowl; set aside. Combine remaining ingredients and pour over salad; toss to coat. Yields about 2 cups per serving.
Source: Weight Watcher's Website

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Fiery Falafel
(POINTS per serving: 1/2 pita = 5)

1 10z. package falafel mix
1 1/4 cups water
6 tbl. light mayonnaise
2 tsp. minced chipotle en adobo
4 tsp. olive oil
4 onion or whole-wheat pitas
8 large romaine lettuce leaves

Combine the falafel mix and the water and let stand according to package directions. Meanwhile, combine the mayo and chipotle in a small bowl; set aside.
Drop the falafel mixture by 2 tablespoon measures onto a large sheet of wax paper. (You should have 20 mounds).
Heat 1 tsp. oil in a 12" nonstick skillet over medium high heat. Quickly shape 5 mounds of the falafel mixture into 2" patties and add to the skillet. Cook until the patties are golden and firm, 1-2 minutes on each side.
Transfer the patties to a plate and keep warm. Repeat 3 more times with the remaining falafel mixture and the oil, using 1 tsp. of the oil to cook each batch.
Spread the inside of each pita half with 1 1/2 tsp. of the chipotle mayo. Cut 4 of the falafel patties in half.
Fill each pita half with 2 1/2 falafel patties and 1/2 lettuce leaf.
Serve at once.
Source: Take 5 Weight Watchers Cookbook

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Curried Butternut Squash Soup
Core Recipe
Servings= 6
Points=3


3 pound butternut squash, peeled, seeded and diced into 1 inch (2.5 cm) cubes
2 medium onion(s), quartered
29 oz fat-free chicken broth
1 1/2 tsp curry powder
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1/4 cup fat-free sour cream
1 medium scallion(s), thinly sliced, for garnish

Preheat oven to 425°F (220°). Place squash and onion in a large baking dish (baking sheet will also work). Pour in chicken broth and bake, uncovered, for 1 hour, stirring occasionally. Don¿t worry if some of the pieces get a bit browned ¿ this will add to the roasted flavor of the soup.
Remove from oven. Let cool about 15 minutes ¿ do not pour hot soup directly into food processor, or you risk it exploding. Purée in batches in blender or food processor.
Toast curry powder in a small skillet over low heat until fragrant, about 2 minutes ¿ be careful not to burn it. Stir into puréed soup. Season to taste and divide into six bowls (yields about a 3/4 cup per serving); top each bowl with 1 tablespoon of the sour cream. Garnish with scallions and serve.

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Taco Soup
(POINTS per serving: 2 cups = 2)

3 cans of non-fat chicken broth
1 can Staggs chili 98% Fat Free
1 can black beans
1 can Mexican diced tomatoes
2 Tbl. taco seasoning
1/2 cup chopped onion
1 yellow summer squash
2-3 zucchini, sliced

Saute veggies in pan.
When tender, add all other ingredients.
Heat and serve.

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New Year's Day 3 Bean Soup
(POINTS per serving: 1 cup = 3)

1 can Great Northern Beans
1 Can Navy Beans
1 Can Pinto Beans
1 pkg Lipton Soup/Dip Mix
1 Can Reduced Sodium, Fat Free Chicken Broth
8 oz frozen Sliced Carrots
10 1/2 Lean Center cut ham, all fat trimmed

Place all ingredients into crockpot and cook on high about 4 hours.

Special Weight Watchers Notes:
Estimated POINTS® Per Serving = 3
Estimated calories = 150
Servings =10 cups
For New Year's Day, you can substitute Black Eyed Peas for one of the beans.


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Mini-Pita Snackwiches
(Serves: 4
POINTS per serving: 2)


4 small wheat pita(s), toasted and halved
1/4 cup store-bought hummus, three-pepper flavor
1/4 medium cucumber(s), cut into 24 slices
2 small radishes, cut into 12 slices
1/2 cup alfalfa sprouts

Spread each pita half with 2 teaspoons of hummus.
Fill each half with 3 cucumber slices, 3 radish slices and 1 tablespoon sprouts.

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Hummus Pita Pocket
(Serves: 1
POINTS per serving: 6)


1/2 large wheat pita(s), stuffed with
2 oz low-fat cheddar or colby cheese, and
1/2 cup alfalfa sprouts, and
1/4 cup celery, diced, and
1/4 cup store-bought hummus, and
2 Tbsp canned pimento, chopped
1 medium pear(s)


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Tuna Vegetable Wrap
(Serves: 1
POINTS per serving: 6)


1/4 cup water-packed tuna fish, drained
2 tsp mayonnaise
1/4 cup cucumber(s), diced
1 medium flour tortilla(s), 6-inch 2
1 serving dill pickle(s), (optional)
1 medium pear(s)
1 cup carrot(s)

Combine tuna with mayonnaise. Season to taste and mix well.
Place mixture in center of tortilla and top with vegetables. Roll and secure with a toothpick.
Enjoy with pickle and save pear for dessert.


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Turkey Club with Fresh Fruit and Mixed Greens
(Serves: 1
POINTS per serving: 6)


2 slice high-fiber bread
1 tsp mayonnaise
2 Tbsp cucumber(s), thinly sliced
2 Tbsp jicama, thinly sliced
2 cup mixed greens
1/4 cup mushroom(s), thinly sliced
1/4 cup tomato(es), diced
2 Tbsp fat-free italian salad dressing
4 oz Shady Brook Farms 99% Fat-Free
Deli-Style Honey Roasted Turkey Breast
2 1 small apple(s)

Spread one slice of bread with mayonnaise. Layer with 1/2 cucumber slices, jicama slices and turkey.
Repeat and cover with remaining bread slice.
Toss salad with mushrooms, tomatoes and salad dressing.
Enjoy apple for dessert.

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Black Bean and Cheese Burrito
(Serves: 1
POINTS per serving: 5)


1/3 cup cooked black beans
1 medium flour tortilla(s), 6-inch
1 oz low-fat cheddar or colby cheese, shredded
1/4 cup salsa
2 cup spinach
1/2 small tomato(es), sliced
1/4 cup mushroom(s), sliced
2 Tbsp fat-free italian salad dressing
1/2 large banana(s)

Layer black beans on tortilla and top with cheese.
Microwave until cheese melts.
Roll up tortilla, top with salsa and serve with spinach,
tomato and mushrooms, tossed with dressing.
Enjoy banana for dessert.


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Five Cheese Spinach Quiche
(Serves: 6
POINTS per serving: 3)


1 serving cooking spray (5 one-second sprays per serving)
1 cup onion(s), yellow, sliced
10 oz chopped frozen spinach, thawed and well-drained
1 cup fat-free ricotta cheese
3/4 cup Kraft Free Shredded Cheddar Cheese, or other brand
2 slice Borden Fat Free Singles American Cheese, or other brand, torn
3 large egg(s), lightly beaten
1 tsp Dijon mustard
1 tsp dried oregano
1/2 tsp table salt
1/4 tsp black pepper
1/4 cup fat-free bleu cheese dressing
1/4 cup Kraft Non-Fat Grated Cheese Topping, or other fat-free parmesan cheese

Preheat oven to 375ºF. Coat a 9-inch nonstick pie pan with cooking spray.
Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add onion and sauté until soft and golden, about 5 minutes.
Transfer onions to a large bowl and add spinach, ricotta, cheddar cheese, American cheese, salad dressing, eggs, mustard, oregano, salt and black pepper.
Mix until well blended. Spoon mixture into prepared pan and smooth top with back of a spoon. Sprinkle with grated topping.
Bake until a knife inserted near center comes out clean, about 30 minutes. Let stand 10 minutes before slicing into 6 pieces.

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Eggs Florentine
(Serves: 4
POINTS per serving: 3)


2 average wheat English muffin(s), split in half
4 large egg(s)
1/4 tsp table salt
10 oz chopped frozen spinach, thawed and excess water squeezed out
1 Tbsp fat-free mayonnaise
1/2 tsp lemon pepper, seasoning
2 1/2 Tbsp shredded Parmesan cheese

Preheat oven to 350°F.
Place English muffins on a nonstick baking sheet. Crack one egg onto each muffin half and sprinkle with salt. Bake until eggs are just about set, about 10 minutes. Meanwhile, place spinach in a microwave-safe dish; cover and microwave on high until hot, about 1 to 1 1/2 minutes. Stir in mayonnaise and lemon pepper seasoning.
(Note: To save on preparation time in the morning, thaw frozen spinach by putting it in the refrigerator the evening before.)
Remove muffins from oven, top each with about 1/4 cup of the spinach mixture, sprinkle each with 2 teaspoons of cheese and serve. Yields one muffin per serving.


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recipes

MAIN DISHES

Pork
Seafood
Poultry
Beef
Veal
Lamb
recipes


Broiled Pork Chops with Italian Vegetables
(Serves: 4
POINTS per serving: 6)

1 tablespoon dry white wine or orange juice
1 clove garlic, minced
1/8 teaspoon pepper
4 pork loin chops, cut 1/2 inch thick (1-1/4 pounds total)
Nonstick cooking coating
2 medium zucchini or yellow summer squash, cut into thin strips
1 small green or sweet red pepper, cut into strips
1 small onion, sliced
3/4 teaspoon dried basil, crushed
1/2 teaspoon dried oregano, crushed
1/8 teaspoon salt
8 cherry tomatoes, halved

In a small bowl combine wine, garlic, and pepper; set aside.
Trim separable fat from pork chops.
Place on the unheated rack of a broiler pan.
Broil chops 3 to 4 inches from the heat for 6 minutes. Brush with wine mixture.
Turn and broil 6 minutes more or until juices run clear. Brush with remaining wine mixture.

Meanwhile, spray a large skillet with nonstick cooking spray.
Add zucchini or yellow squash, green pepper, onion, basil, oregano, and salt.
Cook and stir over medium-high heat for 4 minutes or until vegetables are crisp-tender.
Stir in tomato halves; reduce heat. Cover and cook 1 minute more.
Serve vegetables with pork chops.
Source: Marla

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Chili-Rubbed Pork Chops
(Serves: 4
POINTS per serving: 4)


1 1/2 Tbsp chili powder
1 Tbsp unpacked brown sugar
2 tsp ground cumin
1 tsp garlic powder
2 Tbsp Worcestershire sauce
20 oz lean boneless pork chop, four 1/2-inch thick chops
1 pound green snap beans, steamed
1/2 tsp fresh lemon juice

Preheat broiler and coat broiler pan with cooking spray.
In a small bowl, combine chili powder, sugar, cumin and garlic powder.
Add Worcestershire sauce and stir until paste forms.
Rub paste onto both sides of each pork chop,
place on prepared pan and broil 4 minutes on each side until inside is no longer pink.
Serve with string beans drizzled with fresh lemon juice.


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Veal Scallopini with Lemon, Garlic and Pine Nuts
POINTS® value | 3
Servings | 4


2 Tbsp all-purpose flour
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 pound lean veal leg, four 4 oz scaloppini cuts
1 serving olive oil cooking spray (5 one-second sprays per serving)
2 tsp light butter
1 Tbsp pine nuts, chopped
1 medium garlic clove(s), minced
3 Tbsp fresh lemon juice
1/4 cup fat-free chicken broth
1 Tbsp parsley, fresh, chopped

Mix together flour, salt and pepper on a large plate. Dredge veal in flour, coating both sides and patting off any excess. Coat a large, nonstick skillet with cooking spray; set over high heat. Sauté veal on both sides until nicely browned and firm, about 2 minutes per side (sauté in batches, if necessary, recoating the pan with cooking spray between each batch); remove and set aside. Add butter, pine nuts and garlic to pan and toss over medium heat until fragrant, about 2 minutes. Whisk in lemon juice and broth; bring to a simmer. Return veal to pan, along with any accumulated juices, just long enough to reheat, about 2 to 3 minutes. Place veal on dinner plates, top each with 1/4 of sauce, sprinkle with parsley and serve.

Source: Weight Watchers

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Garlicky Seared Lamb Chops
POINTS® value | 3
Servings | 1 chop with 2 tbl. vinaigrette


3 tbl. chicken broth
2 tbl. olive oil
1 shallot, minced
2 garlic cloves, minced
1 tbl. grated lemon zest
1 tbl. fresh lemon juice
1/4 c. chopped fresh mint
1 tsp. dried oregano
3/4 tsp. salt
4 bone-in lamb chops
1/2 tsp. ground black pepper

Chop garlic and mint. Save half the garlic and mint for the vinaigrette. Put lamb chops into a plastic bag and add 1 clove chopped garlic, 1/4 tsp. mint, salt, pepper and about a tbls. of olive oil. Put bag into fridge for a few hours to marinate.
To make the vinaigrette, combine the broth, 1 tbl. oil, shallot, 1 clove garlic, lemon zest, lemon juice, 1/4 tsp. mint, oregano and 1/4 tsp. salt to bowl. Set aside.
Take chops out of fridge for a while to bring to room temp before cooking. Spray skillet with Pam or use the George Forman to cook chops. They take about 3 minutes on each side.
Transfer to platter and spoon vinaigrette over chops.
Note: Sprinkle with feta cheese, if desired. Add one point.

Source: Weight Watchers, "Stir It Up Super Skillet Cookbook"

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Shrimp and Sausage Jambalaya
(Serving: 1 1/3 cups
POINTS per serving: 7)


1 tbl. butter
1 large onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
3 garlic cloves, minced
6z. turkey kielbasa, halved and sliced
1 1/2 cups long-grain rice
1 28z can whole peeled tomatoes, broken
1 can fat-free chicken broth
3/4 tsp. dried thyme
1/4 tsp cayennev 1# medium shrimp, peeled and deveined

Melt butter in Dutch oven over med. heat. Add the onion, pepper, celery and garlic. Cook stirring until softened, 7-8 min. Add kielbasa and cook 3 minutes longer.
Add rice and cook, stirring frequently, until lightly toasted, about 2 min. Add the tomatoes and their liquid, the broth, thyme, and cayenne; bring to boil.
Reduce heat and simmer, covered, until rice is tender, about 30 min.
Add shrimp to mixture and cook until just opaque in center and all liquid has been absorbed, 5-7 min. longer.
Servings: 1 1/3 cups


Source: Source: In One Pot (Weight Watchers) Page 138

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Fish and Potato Bake
(Serving: 1/4 of fish and 1 cup veggies
POINTS per serving: 7)


1# small potatoes, sliced 1/4"
2 red onions, cut into 8 wedges (I used Maui onions)
5 tsp. extra-virgin olive oil
1 tsp. salt
1/4 tsp. freshly ground pepper
4 plum tomatoes, chopped
Chopped fresh oregano
1 tbl. balsamic vinegar
1 1/2# cod fillet

Preheat oven to 450 degrees F. Spray shallow baking pan with Pam.
Combine the potatoes, onions, 3 tsp. oil, 1/2 tsp. salt, and 1/8 tsp. pepper in a large bowl; toss well. Spread in single layer in baking pan. Roast, stirring occasionally, until veggies are slightly softened, about 20 min.
Meanwhile, combine tomatoes with remaining 2 tsp. oil, 1/2 tsp. salt, and 1/8 tsp. pepper; set aside. Sprinkle with oregano and vinegar before roasting.
Remove the baking pan from oven. Slide potatoes and onions to one side and place the fish on the other side. Spoon the tomato mixture on top of fish. Roast until the fish is just opaque in the center and potatoes are tender and lightly browned, 15-18 minutes.

Source: Source: In One Pot (Weight Watchers) Page 128

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Slow-Baked Salmon with Lime-Mustard Coating
(Serves: 4
POINTS per serving: 6)


1 teaspoon lime zest
2 tablespoons olive oil
1 tablespoon dry bread crumbs
1 tablespoon finely chopped flat-leaf parsley
2 teaspoons mustard seeds
juice of large 1 lime
1 teaspoon Dijon mustard
1/8 teaspoon sugar substitute
4 5-ounce skinless salmon fillets
freshly ground pepper

Preheat oven to 250° F.
In a bowl combine the lime zest, olive oil, bread crumbs, parsley,
mustard seeds, lime juice, Dijon mustard, and sugar substitute.
Place the salmon fillets in baking dish, skinned sides down and sprinkle with pepper.
Place some of the lime coating on each fillet. Bake the salmon for 25- 30 minutes until done.
Serve hot or at room temperature.

Source: Marla

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Spicy-Crusted Salmon over Spinach
(Serves: 4
POINTS per serving: 7)


1 serving cooking spray (5 one second sprays)
1 Tbsp chili powder
1 Tbsp ground cumin
1 Tbsp paprika
1 tsp ground oregano
1 tsp sugar
1 1/2 pound Atlantic salmon fillet(s), cut into four 6 oz pieces
1 Tbsp olive oil
1 bunch spinach, steamed

Coat grill with cooking spray. Preheat grill.
Combine chili powder, cumin, paprika, oregano and sugar.
Rub salmon with spices and then drizzle with oil.
Grill salmon over medium heat, about 5 to 6 minutes per side.
Serve with spinach.

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Fish and Chips with Salad
(Serves: 1
POINTS per serving: 6)


1 tsp. thyme, chopped
6 oz uncooked potato(es), uncooked, sliced into 1/4-inch slices
2 tsp. fresh lemon juice
4 oz halibut fillet(s)
1 cup cooked asparagus, steamed
1 cup mixed greens
2 Tbsp diet thousand island salad dressing, 10 calories per tsp.

Preheat oven to 450°F. Spray potato slices with cooking spray and sprinkle with thyme.
Season to taste. Bake on a nonstick baking sheet in a single layer, about 30 minutes, turning once.
Preheat broiler. Spray a pan with cooking spray. Sprinkle fish with lemon juice and season to taste.
Place on pan and broil until cooked through. Fish should flake when tested with a fork.
Complement with chips, salad tossed with dressing, and asparagus.


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Port-Glazed Chicken with Shallots and Dried Cherries (Serves: 4
POINTS per serving: 5)


4 skinless boneless chicken beasts
1/4 tsp. salt
1/4 tsp. freshly ground pepper
1 tbl. unsalted butter
3/4# shallots, halved
1/3 c. dried cherries
1/4 c. water
1/2 c. ruby port wine

Preheat oven to 375°F. Sprinkle the chicken with salt and pepper.
Melt the butter in Dutch oven, then add shallots. Cook, turning, until they soften, about 10 min. Transfer shallots to a bowl and set aside.
Add the chicken to Dutch oven. Cook over medium heat until browned, about 5 min.
Turn chicken; add the cherries and water and bring to boil. Scatter the shallots on top and transfer the pot to oven.
Bake, uncovered, until cooked through, 10-12 min. Transfer chicken to platter and keep warm.
Add wine to Dutch oven. Bring to a boil over med-hi heat and cook until mixture is reduced to a thin glaze, about 5 min.
Pour glaze over chicken. Serve.

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Mustard-Dill Chicken in Foil Packs (Serves: 4
POINTS per serving: 3)


1/4 cup Dijon mustard
1/4 cup plain fat-free yogurt
1/2 tsp garlic salt
1 Tbsp dried dill weed
1 pound uncooked boneless, skinless chicken breast(s)

Preheat oven to 350°F.
Combine mustard, yogurt, garlic salt and dill in a small bowl. Thoroughly coat chicken with mustard sauce.
Cut 4 sheets of aluminum foil large enough to wrap each chicken breast individually. Place a prepared chicken breast on each piece of foil. Gather foil loosely around chicken and fold over to seal.
Place foil packs on a nonstick baking sheet. Bake for 20 minutes. Using oven mitts and keeping your face away from steam, open foil. Broil chicken on foil until lightly browned and cooked through, about 3 to 5 minutes more.
Freezing and thawing instructions: If freezing, bake chicken for 20 minutes only. When foil packs are cool to the touch, place in plastic freezer bags and freeze. When ready to use, thaw chicken in the refrigerator, remove foil and cook at 350°F until chicken is golden brown, about 10 to 15 minutes.


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Layered Mexican Chicken
(Serves: 12
POINTS per serving: 6)


1 serving olive oil cooking spray (5 one second sprays)
2 pound uncooked chicken breast, boneless and skinless
30 oz canned black beans, rinsed and drained
4 cup fat-free sour cream
2 cup shredded reduced-fat Monterey Jack cheese,
or Mexican-style cheese blend
8 oz chopped green chilies, two 4-oz cans
2 tsp ground cumin
1/2 tsp black pepper
12 medium corn tortilla(s), cut into 2-inch strips
1 cup salsa, mild, medium or hot

Preheat oven to 350ºF. Coat a lasagna pan with cooking spray.
Place chicken in medium saucepan and fill with enough cold water just to cover chicken.
Set pan over high heat and bring to a boil. Reduce heat to medium and simmer until chicken is cooked through, about 10 minutes; drain.
When chicken is cool enough to handle, cut into 1-inch pieces.
Transfer chicken to a large bowl and add beans, sour cream,
1 cup of shredded cheese, chilies, cumin, and pepper; mix well and set aside.
Arrange half of tortillas in bottom of prepared lasagna pan, overlapping pieces to cover surface.
Top tortillas with half of chicken mixture, layer with remaining tortillas and then top with remaining chicken mixture.
Sprinkle with remaining cup of cheese.
Bake until filling is bubbly and cheese is melted, about 30 minutes.
Let stand 5 minutes before slicing into 12 pieces. Serve with salsa on the side.

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Grilled Chicken Skewers with Satay Sauce
(Serves: 1
POINTS per serving: 6)


8 pieces Tyson Boneless, Skinless Chicken Tenderloins, or other brand
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
3/4 cup fat-free sour cream
2 Tbsp reduced-fat peanut butter
1 Tbsp low-sodium soy sauce
2 tsp dark sesame oil

Preheat outdoor grill, stovetop grill pan or broiler.
Thread chicken tenders onto 8 individual metal or wooden skewers (if using wooden skewers, soak skewers in water first); season to taste with salt and pepper. Grill or broil skewers until chicken is cooked through, turning skewers frequently, about 5 to 7 minutes.

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Pasta Primavera with Chicken
(Serves: 1
POINTS per serving: 6)


1 tsp olive oil
1 cup mushroom(s), sliced
1 cup broccoli
1/2 cup canned tomato sauce, heated
2 oz cooked, skinless chicken breast(s), thinly sliced
1 tsp grated Parmesan cheese
3/4 cup cooked spaghetti

Sauté vegetables in olive oil. Toss pasta with vegetables, tomato sauce and chicken. Sprinkle with Parmesan cheese.

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Honey-Soy Chicken with Mango Salsa
(Serves: 1
POINTS per serving: 7)


1 Tbsp honey
1 Tbsp low-sodium soy sauce
1 Tbsp fresh lime juice
2 Tbsp cucumber(s), chopped
2 Tbsp ground coriander, chopped
1/4 small onion(s), finely chopped
1/8 cup mango(es), canned or fresh, chopped
2/3 cup cooked couscous
2 cup romaine lettuce
1 small tomato(es), sliced
1 Tbsp vinegar
1 tsp olive oil
4 oz uncooked chicken breast, boneless and skinless

Marinate chicken in honey and soy sauce.
Combine mango, onion, cucumber, coriander and lime juice and set aside.
Cook chicken breast in nonstick pan until tender and browned.
Serve chicken topped with mango salsa on a bed of couscous.
Complement with salad tossed with oil and vinegar.


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Balsamic Chicken with Mushrooms (Serves: 4
POINTS per serving: 4)


2 tsp. vegetable oil
3 Tbsp. balsamic vinegar
2 tsp. Dijon mustard
1 large garlic clove(s), crushed
1 pound boneless, skinless chicken breast(s), four 4 oz pieces
2 cup mushroom(s), small, halved
1/3 cup chicken broth
1/4 tsp. dried thyme, crumbled

In a nonstick skillet, heat 1 teaspoon of oil.

In a medium bowl, mix 2 tablespoons of vinegar, the mustard and garlic. Add chicken and turn to coat.

Transfer chicken and marinade to skillet. Sauté chicken until cooked through, about 3 minutes on each side. Transfer chicken to a platter and keep warm.

Heat remaining teaspoon of oil in skillet. Sauté mushrooms for 1 minute. Add broth, thyme and remaining tablespoon of vinegar.

Cook, stirring occasionally, until mushrooms are deep brown, about 2 minutes longer.

Serve chicken topped with mushrooms.



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Chicken Vegetable Kebab on a Bed of Rice
(Serves: 1
POINTS per serving: 6)


2 Tbsp reduced-calorie Italian salad dressing
1 medium sweet red pepper(s), cut into 1-inch chunks
1 medium bell pepper(s), cut into 1-inch chunks
3/4 cup cooked brown rice
3 oz uncooked chicken breast, boneless and skinless

Marinate chicken in dressing. Preheat grill.
Place chicken cubes on a metal skewer one piece at a time, alternating with peppers.
Grill until chicken is no longer pink, turning once.
Serve with brown rice.

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Chicken Bombay
(Serves: 4
POINTS per serving: 6)


1/3 cup plain fat-free yogurt
1 tbl. grated peeled fresh ginger
1 tbl. mild cayenne pepper sauce
2 tsp. curry powder
1/4 tsp. salt
8 small skinless boneless chicken thighs, trimmed of fat

To prepare the marinade:

Combine the yogurt, ginger, pepper sauce, curry powder, and salt in a large zip-lock plastic bag; ad the chicken.

Squeeze out the air and seal bag; turn to coat the chicken. Refrigerate, turning the bag occasionally, at least 1 hour or overnight.

Spray the grill or broiler rack with nonstick spray, prepare the grill or preheat the broiler.

Remove the chicken from the marinade, scraping off any excess. Discard the marinade. Grill or broil the chicken 5 inches from the heat, until cooked through, 8-9 minutes on each side.

Note: Great on the George Foreman Grill, approximately 4-5 minutes.
Source: Weight Watchers Take 5 Cookbook, page 126

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Corned Beef and Cabbage Strudel
Servings = 4
POINTS per serving: 5


4 cup cabbage, all varieties, shredded
1 medium garlic clove(s), peeled and minced
1/2 cup canned chicken broth
2 cup frozen potatoes o'brien, thawed (potato, onion and red pepper)
1/2 tsp table salt
1/4 tsp black pepper
1/4 tsp dried thyme
1/2 tsp caraway seeds
1 piece bay leaf
2 Tbsp lemon zest
1/2 pound corned beef brisket, cooked and diced
4 sheet whole-wheat phyllo dough
1/2 cup mustard

Heat a 10-inch nonstick skillet over medium heat. Add cabbage, garlic and broth. Sauté until cabbage is limp, stirring frequently, about 3 minutes.
Stir in potatoes O’Brien, salt, pepper, thyme, caraway seed and bay leaf. Cook until potatoes are hot, about 5 minutes. Stir in lemon zest and corned beef. Remove bay leaf. Remove from heat and cool mixture while preparing phyllo dough.
Line a baking sheet with parchment paper. Place one sheet phyllo dough, long-side facing you, on paper. Spray with cooking spray. Add second sheet of dough. Spray with cooking spray. Repeat twice more.
Preheat oven to 350°F.
Spoon corned beef filling across width of dough, starting 4 inches from bottom of dough. Mound filling into a 4-inch wide strip. Lift up bottom 4 inches of dough to cover filling. Using parchment paper as a guide, gently roll up phyllo dough. Place seam-side down on paper-lined cookie sheet. Ends of dough don't have to be tucked in. Spray strudel with cooking spray.
Bake until phyllo is browned, 30 minutes. Let sit 5 minutes. Cut into 4 slices and serve each with 2 tablespoons mustard.

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Provencal Beef Slow Cooker Stew
Servings = 6
POINTS per serving: 4


1 pound lean beef round, cut into 1-inch cubes (London Broil)
1 serving cooking spray (5 one-second sprays per serving)
1 small onion(s), chopped
2 cup mushroom(s), sliced
2 medium garlic clove(s), minced
2 large carrot(s), sliced (about 1 cup)
15 oz canned pinto beans, drained and rinsed
1 1/2 cup canned beef broth
14 1/2 oz canned crushed tomatoes
1/2 tsp dried oregano, crushed
1/4 tsp dried thyme, crushed
1/2 tsp table salt
1/4 tsp black pepper
2 Tbsp thyme, fresh, or 2 whole sprigs, for garnish (optional)

Place beef in a 5-quart slow cooker. Coat a 12-inch nonstick skillet with cooking spray. Add onion, mushrooms and garlic. Sauté over medium-high heat 5 minutes, stirring occasionally. Add to slow cooker. Add carrots. Place half of beans in slow cooker. Place remaining beans in blender. Add 1/2 cup of broth to blender and puree. Add mixture to slow cooker. Add remaining broth, tomatoes, oregano, dried thyme, salt and pepper to slow cooker. Cover and cook on high setting of slow cooker for 6 to 7 hours. Garnish with fresh thyme. Yields about 2 cups per serving.

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Beef Burgundy
Serving: one and one half cup
POINTS per serving: 6


2 tsp. canola oil
1# boneless beef round, cut into chunks
1/2 tsp. salt
1/4 tsp. freshly ground pepper
1 1/2 c. beef broth
1/2 c. dry red wine
2 potatoes, cut into cubes
1/2# white mushrooms, quartered
1 c. frozen small onions
2 garlic cloves, minced
1 tbl. chopped thyme or 1 tsp. dried thyme
1 bay leaf
2 tbl. flour
3 tbl. cold water
2 tsp. browning sauce
2 tbl. chopped parsley

Heat the oil in a large skillet over medium heat. Add the beef, then sprinkle with the salt and pepper. Cook, turning occasionally, until browned. 6 minutes.
Transfer the beef to a slow cooker. Add broth, wine, potatoes, mushrooms, onions, garlic, thyme, and bay leaf. Cover and cook until meat and veggies are fork tender, 4-5 hours on high, 8-10 hours on low.
About 20 minutes before the cooking time is up, combine the flour, water and seasoning sauce in a small bowl until smooth; stir in about 1/4 cup of hot liquid from slow cooker until blended. Stir flour mixture into the slow cooker. Cover and cook on high, until mixture simmers and thickens, about 15 min. Discard bay leaf. Stir in parsley just before serving.

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Beef and Spinach Sukiyaki
(Serving: generous one cup
POINTS per serving: 6)


8 oz. angel hair pasta
4 tsp. vegetable oil
2 tbl. sugar
1 pound beef tenderloin, trimmed of all fat and cut very thin
1/2 pound napa cabbage, cut into 1" pieces
1 bunch scallions, cut into 1" pieces
6 oz. fresh white mushrooms, halved
1 1/3 cups chicken broth
1/3 cup sake, dry white wine
1/4 cup soy sauce
1/2 pound firm tofu, cut into 1" pieces
1 - 6oz package fresh spinach

Cook pasta according to package. Rinse under running water; drain again. Wipe the pot dry.
Meanwhile, heat the oil in the same pot over medium heat. Sprinkle the sugar evenly in the pot and cook, stirring frequently, until the sugar turns caramel-colored.
Add half of the beef and cook over medium heat until just cooked through, about 2 minutes. Transfer the beef to plate. Repeat with the remaining beef. Reduce the heat to medium to prevent the sugar from burning.
Return the beef to the pot along with the pasta, cabbage, scallions, mushrooms, broth, wine, and soy sauce. Bring to a boil. Reduce the heat and simmer covered, stirring occasionally, until the vegetables are tender, about 5 minutes. Stir in the tofu and spinach, cook until the spinach wilts, about 1 minute.

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Mini Red-Curry Burgers
(Serving: 2 burgers with 2 tbl. sauce
POINTS per serving: 2)


1 medium zucchini
1/2 tsp + 1/8 tsp. salt
3/4# lean ground beef or turkey
2 tsp. Thai red curry paste
2 tbl + 1 tsp. grated onion
1/3 cup low-fat yogurt

Coarsely shred the zucchini; set aside 1/3 cup.
Combine the remaining zucchini, beef, 2 tbl. of the onion, 1/2 tsp. salt and the curry past in a bow. Form into 8 (2 1/2" burgers.
Spray a large nonstick skillet with Pam spray and set over medium-high heat. Add 4 of th burgers and cook until the meat is done to taste, 3-4 min. (be sure if using turkey that it is well done)
Set aside and keep warm. Repeat with the remaining burgers.
Yogurt Sauce:
Combine the yogurt, reserved 1/3 cup zucchini (save a bit for garnish) and the remaining 1 tsp. onion and 1/8 tsp. salt in a small bowl.
Serve with the burgers.

2 burgers with 2 tbl sauce=115 cal., carb 1 g, points=2.

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recipes

SIDE DISHES
recipes

Tropical Fruit Salsa
(Serves: 8
POINTS per serving: 1)


3 Tbsp red onion(s) or Maui onions, minced
2 cup pineapple, diced
1 1/2 medium mango(es), or 1 large, diced (about 1 1/2 cups)
2 1/2 Tbsp fresh lime juice
1 1/2 medium jalapeno pepper(s), or 1 large, seeded and minced
1/4 tsp table salt
3 Tbsp cilantro, or parsley, fresh, chopped

Soak onion in ice water in a small bowl for 15 minutes; drain. (Note: Soaking the onion in ice water removes its "bite" and helps to tone down the raw onion flavor in the salsa.)
Combine onion with remaining ingredients (except cilantro or parsley) in a medium bowl; cover and refrigerate until ready to serve. Stir in cilantro or parsley just before serving.
Can be refrigerated for up to 4 days. Yields about 1/2 cup per serving.

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Spring Asparagus And Lemon Fettuccine
(Serves: 4
POINTS per serving: 7)


2/3 Tbsp butter
2 tsp olive oil
1 pound asparagus, cut into 1-inch pieces
1/2 tsp table salt
1/4 tsp black pepper
1 large egg(s)
1 cup fat-free half-and-half cream
1 tsp cornstarch, mixed with 1 tablespoon water
1/2 pound uncooked fettuccine, cooked and kept hot(use whole wheat for more fiber)
1/4 cup parsley, fresh, chopped
2 Tbsp grated Parmesan cheese
1 Tbsp lemon zest
2 Tbsp fresh lemon juice

Place butter and olive oil in a large skillet and melt over medium heat. Add asparagus, sprinkle with salt and pepper and cook, stirring occasionally, until asparagus begins to brown, about 6 minutes. Remove from skillet and set aside. (Note: If using thick asparagus, peel the bottom of each stalk with a vegetable peeler and then slice each in half lengthwise to ensure they'll be properly cooked.)
Meanwhile, whisk egg and half and half together in a small bowl; add mixture to the same skillet used to cook the asparagus. Place skillet over medium heat and add cornstarch mixture, stirring constantly, until thickened. Add remaining ingredients and asparagus back to pot, stir to combine and serve immediately. Yields about 1 1/2 cups per serving.

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Spinach and Feta Sauté
(Serves: 4
POINTS per serving: 2)


2 tsp olive oil
1 medium onion(s), finely chopped
20 oz chopped frozen spinach, thawed and squeeze dried
1/4 tsp table salt
1/4 tsp black pepper
3 oz reduced-fat feta cheese, crumbled

In a large skillet, heat oil over medium heat.
Add onion and cook, stirring frequently,
until just golden, about 3 minutes.

Add spinach, salt and pepper, stirring to combine.
Cook until heated through, about 3 minutes; stir in feta.
Yields about 1/2 cup per serving.



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recipes

DESSERTS
recipes

Lemon-Blueberry Bundt Cake
(Serves: 24
POINTS per serving: 4)


3 cups flour
2 cups sugar
3/4 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt
1/2 tsp. cinnamon
1/4 tsp. ground nutmeg
1 cup fat-free buttermilk
3 large eggs
1/2 cup canola oil
1 tbl. grated lemon zest
1/2 tsp. vanilla extract
2 cups fresh or frozen blueberries
Preheat oven to 350°F. Spray 10" bundt or tube pan with Pam and dust with flour. Set aside.
Combine the flour, sugar, baking powder, baking soda, salt, cinnamon and nutmeg in large bowl.
Combine the buttermilk, eggs, oil, lemon zest and vanilla in another bowl. Add the buttermilk mixture to the flour mixture and stir just until flour is moistened. Stir in the blueberries and pour into the pan.
Bake until a toothpick inserted in the center of the cake comes out clean, about 1 hour and 10 minutes. Let cool in the pan on a rack 15 minutes. Remove the cake from the pan and let cool completely on the rack. Cut into 24 slices.
Source: Weight Watcher's "In One Pot" page 267

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Rhubarb Bars
(Serves: 16
POINTS per serving: 2)


3 cup rhubarb, cut into 1-inch pieces
1 1/2 cup Splenda No Calorie Sweetener
2 Tbsp cornstarch
1/4 cup water
1 tsp vanilla extract
1 1/2 cup uncooked old fashioned oats
1 1/2 cup cake flour
1/2 cup packed brown sugar
1 tsp baking soda
1/2 cup unsweetened applesauce

Preheat oven to 350°F.
Mix rhubarb, Splenda, cornstarch, water and extract together in a saucepan; cook until thick. Set aside.
Mix remaining ingredients together in a medium bowl until crumbly.
Press 2/3 of crust mixture into a 13 X 9-inch nonstick baking pan. Pour rhubarb mixture on top.
Sprinkle with remaining 1/3 of crumb mixture.
Bake for 30 to 35 minutes, until browned. Let cool and cut into 16 pieces.

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Pumpkin Spice Cheesecake Bars
(Serves: 18
POINTS per serving: 3)


1 serving cooking spray
9 whole reduced-fat cinnamon graham crackers
3 Tbsp butter
16 oz fat-free cream cheese
1 cup sugar
2 cup fat-free sour cream
1/4 tsp ground cloves
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/4 tsp ground ginger
3 large egg(s)
1 cup canned pumpkin

Preheat oven to 325ºF. Coat a 9 X 13-inch baking pan with cooking spray or line the bottom of the pan with parchment paper. Alternatively, you can use a 9 X 13-inch non-stick pan.
Grind graham crackers a food processor until fine or place crackers in a plastic bag and crush with rolling pin. Place crumbs into a small bowl.
Melt butter on the stove top or in a microwave and pour over graham cracker crumbs. Mix with a fork until completely moistened.
Press crumbs evenly onto bottom of prepared pan and place in refrigerator while preparing pumpkin filling.
Place cream cheese in the bowl of a mixer fitted with a paddle attachment or beat with an electric mixer mix until smooth. Add sugar and mix until incorporated.
Mix in 1 cup of sour cream until combined and then add cloves, cinnamon, nutmeg and ginger. Add remaining sour cream and mix until just combined.
Slowly beat in each egg one at a time until incorporated, and then mix in pumpkin. (Note: For best results, all ingredients should be at room temperature, and mixed as little as possible, only until each ingredient is just combined.)
Pour pumpkin mixture into prepared pan, spread evenly throughout and smooth top.
Bake until set at the edges, about 30 minutes. (Note: The very center will be a little loose.) Cool completely and refrigerate overnight before cutting and serving.


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Three Berry Scones
(Serves: 12
POINTS per serving: 2)


2 cup all-purpose flour
3 Tbsp sugar
1 Tbsp baking powder
1/2 tsp table salt
2 Tbsp unsalted butter, chilled and cut into small pieces
1 cup buttermilk
1 1/2 cup unsweetened frozen mixed berries (well drained)

Preheat oven to 400ºF. Line a baking sheet with parchment paper.
In a large bowl, whisk together flour, sugar, baking powder and salt.
Mix in butter until mixture is size of fine crumbs. Stir in buttermilk, then berries.
On a prepared baking sheet, shape dough into two 7-inch circles.
Cut each into 6 wedges; coat with butter-flavored cooking spray.
Bake until cooked through and golden, about 20 minutes.
Yields one wedge per serving.


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7-Up Muffins
(Serves: 12
POINTS per serving: 1)


8 tbl. Fat Free I Can't Believe It's Not Butter
1 Cup Cake Flour
1 Cup Splenda for baking combo
1 Egg
1 Cup Plain Non-fat Yogurt (flavored non-fat yogurt- 2 pts)
1 tsp Lemon Extract (alternative almond extract)
1/4 cup 7-Up (not diet)

Preheat oven at 350°F.
Using a medium or large mixing bowl:
Blend butter and Splenda together until smooth. Add cake flour and mix well. Add Egg and mix well Add Yogurt, Lemon Extract and 7-Up and mix until smooth. Spoon a little less than 3 tbl. (2 tbl. and 2 tsp. per/baking cup) of mixture into 12 baking cups. Bake for approximately 40 - 45 minutes, or until cooked throughly.
Special Notes:
Makes 12 muffins for 1 point each. The entire mixture is 13 points! This makes for a good snack, dessert, and breakfast.


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Pumpkin Muffins
(Serves: 24
POINTS per serving: 2)


1 serving cooking spray (5 one-second sprays per serving)
18 1/4 oz unprepared yellow cake mix
12 oz. canned pumpkin
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/4 tsp. ground cloves

Coat two, 12-hole muffin tins with cooking spray. Combine cake mix, pumpkin and spices in a large bowl and beat until light. Divide batter among muffin tins and bake according to directions for cake mix.
Yields 1 muffin per serving.


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Banana-Oatmeal Bread
(Serves: 10
POINTS per serving: 4)


1 1/4 cup all-purpose flour
1/2 cup unpacked brown sugar
1/2 tsp table salt
1/2 tsp baking soda
1/4 tsp baking powder
3 Tbsp canola oil
1 large egg(s), beaten
2 medium egg white(s), beaten
3 large banana(s), ripe
1 cup uncooked old-fashioned oats

Preheat oven to 350°F. In a large bowl, stir together dry ingredients. Add oil and eggs; mix thoroughly.

In a smaller bowl, mash bananas with a potato masher or fork. Add bananas and oatmeal to batter.

Spray a loaf pan with cooking spray. Pour batter into pan and bake until top of loaf is firm to touch, 45 to 55 minutes.

Remove from oven and allow to cool in pan for 5 minutes. Flip out and cool on a wire rack for another 10 minutes.


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Baked Alaska
(Serves: 10
POINTS per serving: 4)


6 oz reduced-fat graham cracker piecrust
4 cup fat-free vanilla frozen yogurt, or chocolate, or a combination of flavors, softened
2 large egg white(s)
1/8 tsp cream of tartar
1/4 cup sugar, preferably superfine
1/2 tsp vanilla extract

Fill piecrust with yogurt and smooth the top; freeze until yogurt is completely firm, about 1 hour. Preheat oven to 425ºF.
Using an electric mixer, beat egg whites in a large mixing bowl until frothy; add cream of tartar and beat until soft peaks form. Gradually add in sugar while beating mixture and continue to beat until peaks are stiff and glossy; beat in vanilla. Immediately spread meringue mixture over frozen pie, making sure to spread meringue to the edges of the dish. Using the back of a spoon, make swirling motions to form a decorative top; place pie on a baking sheet.
Bake until meringue is golden, about 3 to 5 minutes. Slice into 10 pieces and serve immediately.

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Fluffy Cheesecake Dessert
(Serves: 16
POINTS per serving: 3)


4 cup Kraft Jet-Puffed Mini Marshmallows, or similar brand
1/3 cup orange juice
16 oz fat-free cream cheese, softened
12 oz fat-free whipped topping, thawed
6 oz reduced-fat vanilla wafer(s), crushed
1/2 cup fat-free margarine, melted

In a large microwave-safe bowl, combine marshmallows and orange juice. Microwave, uncovered on high for 1 1/2 minutes; stir until smooth.

In a mixing bowl, beat cream cheese. Add marshmallow mixture and beat just until smooth. Fold in whipped topping; set aside.

Combine wafer crumbs and margarine. Set aside 3/4 cup for topping. Press remaining crumbs into an ungreased 13 x 9 x 2-inch pan.

Spoon cream cheese mixture over crust. Sprinkle with reserved crumbs; cover and refrigerate for 1 hour or until set.
Cut into 16 pieces and serve.


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