SERVINGS | 8 - 12
SOURCE: My own
Ingredients
1 box whole wheat lasagna noodles (about 12)
1 jar spaghetti sauce
1 small zucchini, minced fine
1 small yellow squash, minced fine
1 can mushrooms, drained (or 6 fresh mushrooms, cleaned), minced fine
1/2 large onion, minced fine
4 cloves garlic, minced
1 1/2 cups cottage cheese
16 oz mozzerella cheese, shredded
1 tsp Italian seasoning
1/4 tsp black pepper
Parmesan cheese
Instructions
Preheat oven to 350 degrees. Prepare 9x13 pan with non-stick spray.
Mix zucchini, squash, mushrooms, garlic, cheeses and seasonings in large bowl.
Put four (uncooked) noodles in bottom of lasagna pan. Top with one half cheese mixture, then four more noodles, then remaining half of cheese mixture. Place remaining noodles on top.
Pour sauce over top of lasagna, making sure to cover noodles completely. Using a spatula, lift corners of lasagna slightly to allow sauce to filter down to bottom of pan.
Bake, uncovered, for 45 minutes. Sprinkle with parmasan cheese and let sit 10-15 minutes before serving.
SERVINGS | Makes 30 balls
SOURCE: Recipe was modified from this one
Ingredients
1 package Go Lean ground beef substitute
1 box (10 oz) frozen chopped spinach, thawed and drained
1/2 cup Parmesan or Romano cheese
4 oz mozzerella cheese, grated
1 cup crushed bran flakes
1/4 cup egg substitute (or 1 egg)
1/4 cup dried chopped onion
3 cloves garlic, minced
1 tsp Italian seasoning
1/2 tsp salt
1/8 tsp black pepper
Instructions
Mix all ingredients together thoroughly and shape into 30 balls. Spray a skillet with nonstick spray and fry balls just until browned, about 2-3 minutes.
Heat oven to 350 degrees. Put balls onto broiler pan (or pan with wire rack) sprayed with non-stick spray, and bake for 30 minutes.
SERVINGS | 6 (about 5 points per serving)
SOURCE: unknown
Ingredients
1 pound boneless skinless chicken breast, cubed
1 medium onion, chopped
2 large carrots, peeled and sliced
2 cloves garlic, minced
2 tablespoons low-fat margarine
1 tablespoon cornstarch
2 tablespoons lemon juice
1 can chicken broth (14.5 oz)
1/2 teaspoon salt
1 1/2 cup instant rice, uncooked
1 cup frozen peas
Instructions
Cook chicken, onions, carrots and garlic in large skillet with butter 5-7 minutes, until chicken no longer pink.
Combine cornstarch, lemon juice, broth, salt in bowl, pour over chicken and vegetables. Stir, then bring to boil and boil 2 minutes until thickened.
Add rice and peas and stir thoroughly. Remove from heat and cover. Let stand 5-10 minutes, until rice is cooked.
SERVINGS | 6 (about 6 points per serving)
SOURCE: unknown
Ingredients
1 15oz can whole kernel corn, drained
1 15oz can black beans, rinsed and drained
1 10oz can diced tomatoes with green chiles
1 8oz container plain fat-free yogurt, or 1 cup fat-free sour cream
1 cup (8 oz) salsa
8 oz Cheddar cheese, shredded
2 cups cooked brown rice (1 cup uncooked + 2 cups water)
Instructions
Cook brown rice according to package directions.
Heat oven to 350 degrees. Mix all ingredients together and pour into 9x13 baking dish. Bake 45 minutes. Let sit 10-15 minutes before serving.
SERVINGS | 16 meatballs
SOURCE: unknown - been in family for years
Ingredients
1 1/2 lb ground beef, or 2 14oz logs of faux ground beef
1/2 cup uncooked instant brown rice or regular white rice
1/4 cup water
1 Tablespoon minced onion
1 teaspoon salt
1 teaspoon Worchestershire sauce
1/4 teaspoon pepper
1 can (11 oz) condensed cream of cheddar soup
1 1/4 cup milk
paprika
Instructions
Heat oven to 350 degrees.
Mix all ingredients (except soup, milk and paprika) together. Shape into 16 meatballs. Brown in skillet.
Place meatballs in ungreased casserole. Mix soup and milk until smooth, pour over the meatballs. Sprinkle with paprika.
Bake for 75 minutes (1 hour, 15 minutes)
SERVINGS | 4
SOURCE: who knows - my family's been making this for decades
Ingredients
1 can pizza sauce
8 oz cheddar cheese, shredded
8 oz mozerella cheese, shredded
1 tablespoon Italian seasoning
1 tablespoon cornstarch
1 loaf french bread, cut into bite-sized cubes
Instructions
Pour pizza sauce, cheese, cornstarch and seasoning into a fondue pot. Turn the pot on low and stir often until the cheese melts.
In the meantime, toast the bread cubes under the broiler just until lightly browned.
When the cheese is melted, dip toasted bread cubes in fondue.
SERVINGS | 4-6
SOURCE: from the back of a "The Turkey Store" package; modified
Ingredients
1 pkg veggie crumbles ground meat substitute
1 cup chopped onion (fresh) or 1/2 cup dried chopped onion
3 cloves garlic, minced
1/2 cup bread crumbs
1 egg or 1/4 cup egg substitute
3/4 cup catsup
2 teaspoons Worcestershire sauce
1/4 teaspoon salt
1/2 teaspoon ground pepper
Instructions
Heat oven to 350 degrees.
Stir together veggie crumbles, egg, 1/4 cup catsup, bread crumbs, Worcestershire sauce, salt and pepper, onion and garlic in bowl. Mix well.
Pack into 8x4 loaf pan. Spread remaining 1/2 cup catsup on the top.
Bake for 50-55 minutes. Let stand at room temperature about 5 minutes before slicing.
SERVINGS | 4
SOURCE: Unknown
Ingredients
1 can salmon (small size), drained
1 can cream of mushroom soup
1 small can peas and carrots
Easily shredded bread product (toast, biscuits, whatever)
Instructions
Mix salmon, soup, and peas and carrots in small saucepan. Cook over medium heat, stirring occasionally, until heated through.
Serve over crumbled biscuits or toast.
POINTS values per serving | 4 (does not include points for pasta)
SERVINGS | 4
SOURCE: Unknown
Ingredients
1 pound boneless, skinless chicken, cubed
1 medium onion, chopped
3 cloves garlic, minced
1 Tbsp paprika
1 tsp dried basil
1/2 tsp salt
1/8 tsp cayenne pepper
1 8oz can tomato sauce
1 Tbsp cornstarch
2 Tbsp cold water
1/4 cup fatfree sour cream or fatfree yogurt
Instructions
Mix chicken, onion, garlic, paprika, basil, salt and cayenne in 2 quart microwavable casserole. Cover and microwave on High 8 - 10 minutes, stirring midway.
Stir in tomato sauce, cornstarch, and cold water. Cook an additional 5-7 minutes covered on High.
Stir in sour cream or yogurt.
Serve over whole wheat pasta
POINTS values per patty | 2.5
SERVINGS | 4
SOURCE: Jennifer Crawford
Ingredients
2 6-oz cans salmon, drained
1/4 cup bread crumbs
1/4 cup fatfree egg substitute
2 Tbsp chopped dried onion, or equivalent minced fresh onion
1 tsp Italian seasoning
2 cloves garlic, minced
1 Tbsp fat free Romano cheese
1/4 tsp salt
1/8 tsp pepper
Instructions
Mix all ingredients together thoroughly. Form into 4 patties.
Spritz a frying pan with non-fat spray. Cook patties until slightly browned, and until completely cooked.
Serve with brown rice or whole wheat pasta
POINTS values per serving | 1 (This is a Core food)
SERVINGS | 4 - 8 (depends on amount of veggies you put in)
SOURCE: based on Kris Andrews' stew recipe
Ingredients
2 cans tomato soup
1 can cream of mushroom/potato/whatever soup
1 envelope onion soup mix
1 can white beans, rinsed and drained
Include any of the following (the more the better)
Instructions
Pour all ingredients into crockpot. Mix thoroughly - you want enough veggies so this is chunky. Don't worry about not having enough liquid; the veggies will contribute liquid to the stew as they cook down. Cover. Let cook 6-8 hours at low-medium heat. When veggies are tender, serve warm.
POINTS values per serving | 6.5
SERVINGS | 6
SOURCE: Modified slightly from original:Regina's Vegetarian Table
Ingredients
6 lasagna noodles
1 pound mixed variety mushrooms, cleaned and chopped
1 small bunch green onions, chopped
2 tablespoons butter (Brummel & Brown)
1 teaspoon Italian seasoning
2 tablespoons white wine vinegar (or rice vinegar)
1/3 cup vegetable stock
1 cup fat-free evaporated milk
Salt
8 ounces smoked Gouda, grated
1 tablespoon grated Romano
Instructions
Heat oven to 400 degrees F. Cook lasagna noodles until tender. Drain, rinse, and set aside.
Sauté vegetables in butter and a little water until tender. Add herbs
and continue to cook for another minute or so. Add vinegar and vegetable stock and cook for 1 minute. Add milk and continue to cook until sauce begins to thicken. Do not overcook as moisture is needed for the lasagna. Season with salt to taste.
Spray a 9x13 baking pan with non-stick spray. Place 3 noodles in the pan and top with 1/2 the mushroom mixture, followed by 1/2 the Gouda. Repeat with remaining noodles and Gouda. Top with Romano.
Bake for 25 minutes until heated through. Serve hot.
POINTS values per serving | 7
SERVINGS | 2 (2 fajitas per serving)
SOURCE: My own recipe
|
Ingredients
6 oz chicken (1 large breast or two small) 1/4 cup lemon juice black pepper to taste 1 red bell pepper |
1 cucumber, large 4 garlic-herb high fiber tortillas 4 tablespoons fatfree cream cheese 4 strips turkey bacon |
Instructions
Cook the turkey bacon until crisp. Cut the chicken into small strips. Put into same frying pan used to cook bacon, and add the lemon juice. Pepper liberally to taste. Cook over medium to high heat until chicken is done.
Thinly slice the red bell pepper and the cucumber. You may also wish to cut the cucumber slices into slivers. Bacon may also be cut into small pieces if desired.
Spread the tortillas with 1 tablespoon of cream cheese each. Pile each tortilla with an equal amount of chicken, bacon, pepper and cucumber. If desired, warm entire fajita in microwave for 20-30 seconds.
Comments
Point value may vary depending on amount of chicken used, so weigh and adjust accordingly.