(no subject)
Lemonade
Makes 6 servings
1 cup 100% pure lemon juice from concentrate* or fresh squeezed lemons
3/4 cup Equal® Spoonful**
4 cups cold water
Ice cubes
Fresh mint (optional)
* Tested with Minute Maid Premium Lemon Juice (frozen) - 100% Pure
Lemon Juice from Concentrate.
** May substitute 18 packets Equal sweetener
Combine lemon juice and Equal® in a large pitcher. Stir until Equal®
is dissolved. Add water; blend well. Serve over ice cubes. Garnish
each glass with fresh mint, if desired.
Calories 10 protein 0g carbohydrate 4g fat 0g cholesterol 0mg
sodium 4 mg fiber 0g
Source: Equal.com
Weight Watcher Points - 0 Points*
*Calculated using a Weight Watcher Calculator
=========
Cinnamon and Cream Cheese
8 ounces whipped cream cheese
2/3 cup Equal® Spoonful*
1-1/4 teaspoons ground cinnamon
* May substitute 16 packets Equal sweetener
Combine cream cheese with Equal® and cinnamon.
Spread mixture on bagels, croissants, bread and crackers.
For variety, stir in 1 or 2 tablespoons of the following: raisins,
chopped nuts, mini chocolate chips, chopped fresh apple, dried
cherries, dried cranberries or mixed dried fruits.
Calories 78 protein 2g carbohydrate 2g fat 4g cholesterol
23 mg sodium 61 mg fiber 0g
Source: Equal.com
Weight Watcher Points - 2 Points*
*Calculated using a Weight Watcher Calculator
=======
Cranberry Spritzer
3 cups water
2 cups cranberry juice
1 can (6 ounces) frozen orange juice concentrate, thawed
1 can (6 ounces) frozen lemonade concentrate, thawed
1/2 cup Equal® Spoonful*
1-1/2 liters diet lemon-lime soda, chilled
Lemon and/or orange slices (optional)
* May substitute 12 packets Equal sweetener
Combine water, cranberry juice, orange juice and lemonade
concentrates. Stir in Equal® until dissolved. Chill 1 to 2 hours.
Stir in soda just before serving. Garnish each glass with a lemon or
orange slice, if desired.
Calories 68 protein 1g carbohydrate 17g fat 0g cholesterol 0
mg sodium 22 mg fiber 0g
Source: Equal.com
Weight Watcher Points - 1 Points*
*Calculated using a Weight Watcher Calculator
=============================================
=====
MEATLOAF
1 lb. ground beef
2 c. bread crumbs
1 beaten egg
3/4 c. milk
4 tbsp. minced onion
1 tsp. salt
1/4 tsp. pepper
1/4 tsp. dry mustard or 1/2 tsp. regular mustard
Mix all ingredients together. Spread ketchup on top of meatloaf
before baking. Bake at 350 degrees for 1-1/2 hours.
=====
MEXICAN MEATLOAF CASSEROLE
2 lbs. ground beef, seasoned
2 sm. cans (8 oz.) mild taco sauce
1 tomato paste
1 can cream of mushroom soup
1 chicken & rice soup
1 sm. can green chilies, chopped
1 sm. onion, chopped
1 bag corn tortilla chips
Cheddar cheese, grated
Brown meat and onions. Add other ingredients except chips and cheese
in 9 x 13 inch dish. Layer meat mixture, chips and cheese, ending
with meat and cheese. Bake at 350 degrees until cheese is melted.
====
MEATLOAF CASSEROLE
1 lb. ground beef
1/2 pkg. or 15 saltine crackers, crushed
1 onion, chopped
1 egg
1/4 c. milk
1/2 tsp. salt
1/2 tsp. black pepper, ground
1 can green beans
1 sm. can tomato sauce
1 can (16 oz.) stewed tomatoes
3 slices American cheese or Velveeta
Mix beef, crushed crackers, onions, egg, milk, salt and pepper.
Spread half of beef in bottom of casserole dish. Drain green beans,
add on top of beef. Drain tomatoes and pour on top. Add tomato
sauce and then put slices of cheese to cover that. Finally put
remainder of beef to cover cheese. Bake at 450 degrees until done.
This sounds unusual, but is very good!
====
MEATLOAF WITH SWEET AND SOUR SAUCE
1 can tomato sauce
1/4 c. vinegar
1/4 c. brown sugar
1 tsp. prepared mustard
1 lb. ground beef
1 egg
1 onion, chopped
1/4 c. crackers, crushed
1 1/2 tsp. salt
1/4 tsp. pepper
In sauce pan combine tomato sauce, brown sugar, vinegar and mustard.
Stir until sugar is dissolved. Combine egg, onion, crackers, meat,
salt and pepper, 1/2 cup sauce mixture. Mix well. Turn into shallow
baking dish; pour remainder of sauce over loaf. Bake at 350 degrees
for 1 hour basting occasionally.
================
Pork Stir Fry
2 pounds Lean Pork Tenderloin (bite-sized pieces)
1 package (9 ounces) frozen carrots
3 cups broccoli florets
1/3 cups sweet and sour sauce
Cook pork on medium heat in sprayed nonstick skillet, stirring
constantly for 4 minutes. Add carrots and cook and stir for 2
minutes. Add broccoli and sauce. Cook, stirring constantly for 3-4
minutes utnil broccoli is crisp tender. Good served over white
rice.
Makes 4 servings
Calories 162 Fat 4g Fiber 4g Carbohydrate 11g Cholesterol
45mg Sodium 217mg
Weight Watcher Points - 3 Points*
*Calculated using a Weight Watcher Calculator
====
Roast Pork in Marinade
5 pounds lean pork tenderloin
1 can (15 ounces) tomatoes, chopped
1/4 cup white wine
1/4 cup water
Place roast in roasting pan. Mix tomatoes, vinegar, and water and
pour over roast and marinate overnight. Cover and bake at 350
degrees for four hours.
Calories 194 Fat 6g Fiber 0g Carbohydrate 2g Cholesterol
75mg Sodium 166mg
Weight Watcher Points - 4 Points*
*Calculated using a Weight Watcher Calculator
====
Pork Tenderloin with Peach Sauce
1 pound lean pork tenderloin, sliced
1/2 cup white wine
2 teaspoons Dijon mustard
1 tablespoons peach sugar free jelly
Pound tenderloin slices to 1/4 inch thickness. Brown in spray
nonstick skillet for 3-4 minutes. Remove and keep warm. Add
remaining ingredients to skillet and heat until bubbling. Pour over
tenderloin slices. Makes 4 servings
Calories 161 Fat 2g Fiber 0g Carbohydrate 3g Cholesterol
60mg Sodium 151mg
Weight Watcher Points - 3 Points
*Calculated using a Weight Watcher Calculator
======================= GINGER BREAD WITH LEMON SAUCE
2 c. sifted flour
1 tsp. salt
1 c. molasses
1/4 c. shortening
1 1/2 tsp. soda
2 tsp. ginger
1 c. sour milk
LEMON SAUCE:
1/2 c. sugar
2 tsp. lemon juice
1 tbsp. butter
2 tbsp. cornstarch
1 c. water
Ginger Bread: Mix all ingredients together. Stir until smooth.
Beat well. Bake in shallow pan in 350 degree oven for 30 minutes.
Serve hot. Lemon Sauce: Mix sugar and cornstarch. Add water
slowly. Cook until thickened, stirring constantly. Add the lemon
juice. Add the butter. Serve while hot over the ginger bread.
====
PUMPKIN NUT BREAD
1 c. oil
4 c. sugar
1 lg. can pumpkin
2 tsp. cinnamon
4 tsp. baking soda
2 c. chopped nuts
5 c. flour
1 tsp. salt
1/2 tsp. cloves
Mix oil and sugar in large bowl. Add pumpkin. Sift dry ingredients,
reserving 1 cup. Add remaining flour mixture. To pumpkin mixture
add nuts and last cup of flour. Pour into greased loaf pans and bake
at 350 degrees for 1 hour. Yields 3 loaves.
=====
GINGER BREAD
3/4 c. shortening
3/4 c. brown sugar
2 eggs
3/4 c. molasses
2 1/2 c. flour
2 tsp. baking powder
2 tsp. ginger
1 1/2 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. cloves
1/2 tsp. soda
1/2 tsp. salt
1 c. boiling water
Cream shortening and sugar. Add eggs one at a time. Beat well, add
molasses. Beat again. Sift in 1/2 of the dry ingredients beat. Add
1/2 of the water beat in well. Use the best of dry ingredients and
the other 1/2 cup of boiling water. Bake in a greased and floured
pan 9 x 9 x 2 for 40 to 45 minutes.
=====
QUICK MONKEY BREAD
3 cans (10 oz.) refrigerator biscuits
1/2 c. melted butter
1 c. brown sugar
1 tbsp. ground cinnamon
1/2 c. chopped nuts
Cut biscuits into quarter pieces and place in bowl. Pour butter over
biscuits. Combine ingredients and sprinkle over pieces and gently
mix. Pour into bundt pan. Bake at 350 degrees for 20 to 30 minutes.
Cool 5 minutes and invert onto plate.
====
STRAWBERRY BREAD
3 c. flour
2 c. sugar
3 tsp. cinnamon
1 tsp. baking soda
1 tsp. salt
1 1/4 c. salad oil
4 eggs
2 (10 oz.) frozen strawberries
1-1/4 c. chopped pecans
Mix all ingredients together and bake at 350 degrees for 1 hour.
Cool 15 minutes in greased loaf pan. Yields 2 loaves.
=====
TROPICAL FRUIT BREAD
1/3 c. sugar
1/4 c. margarine
3 egg whites
1/2 c. mashed banana
1 (8 oz.) can crushed pineapple in juice
2 c. Bisquick
1/2 c. shredded coconut
1/2 c. chopped nuts
Grease bottom only of loaf pan. Mix sugar, margarine and egg whites
until blended. Stir in pineapple and banana. Stir in remaining
ingredients just until moist. Spread in pan. Bake at 350 degrees
for 55 minutes or until wooden pick inserted in center comes out
clean.
=====
QUICK BANANA BREAD
1 c. sugar
1 (8 oz.) cream cheese
1 c. bananas, mashed
2 c. Bisquick
1/2-1 c. nuts
Cream sugar and cream cheese. Add bananas; mix. Fold in Bisquick
and nuts. Pour into greased and floured loaf pan. Bake at 350
degrees for 1 hour or until toothpick comes out clean.
========== ======
Oriental Barbecued Chicken
Makes 4
4 skinless, boneless chicken breast halves (about 1 pound)
1/2 cup Hoisin sauce
1 tablespoon sesame oil
1 tablespoon tomato paste
1/2 teaspoon ground ginger
2 cloves garlic, crushed
Set oven control to broil. Trim fat from chicken breast halves;
place on rack in broiler pan. Mix remaining ingredients; brush on
chicken.
Broil with tops about 4 inches from heat 7 to 8 minutes or until
brown; turn. Brush with sauce. Broil 4 to 5 minutes longer or until
chicken is done. Heat remaining sauce to boiling. Serve over
chicken.
4 servings
Calories 175 Fat: 5 g Cholesterol 70mg. Sodium: 150mg
Carbohydrates 10g fiber 1g
Weight Watchers Points - 4 Points*
*Calculated using a Weight Watcher Calculator
======================
Scalloped Potatoes and Ham
Makes 4 servings
2 tablespoons reduced-calorie margarine
3 tablespoons all-purpose flour
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/4 teaspoon pepper
2 cups skim milk
3 cups thinly sliced potatoes (about 3 medium)
1 cup diced fully cooked smoked, extra lean ham (about 8 ounces)
1/4 cup finely chopped onion (about 1 small)
Heat oven to 350 degrees. Spray 1 1/2 quart saucepan over medium
heat. Stir in flour, mustard, salt and pepper. Cook stirring
constantly, until margarine is absorbed. Gradually stir in milk.
Heat to boiling, stirring constantly. Boil and stir 1-minute.
Layer one-third of the potatoes, half of the ham, and half the
sauce. Repeat. Top with remaining potatoes and sauce. Cover and
bake 30 minutes. Uncover and bake about 40 minutes or until potatoes
are tender. Let stand 5 to 10 minutes, before serving.
Calories: 180 Fat: 8 grams Cholesterol: 15 mg Sodium: 720
mg fiber 1g
Carbohydrate 36g
Weight Water points - 1 point*
Weight Watcher Points - 4 Points
======================
Green Beans and Tomatoes
Makes 6 (1/2 cup) servings
1/4 pound fresh green beans
1/2 cup red onion, pulled apart into rings
1/4 cup Fat F r e e Italian Reduced Calorie Italian Dressing
2 plum tomatoes, cut into thin wedges
2 tablespoon fresh basil
Place green beans, onions, and dressing in microwaveable bowl and
cover. Microwave on HIGH 8-10 minutes or until beans are tender-
crisp, stirring after two minutes. Stir in tomatoes and basil.
Calories: 37 Carbohydrates: 6g Fat Grams:1 Sodium: 84mg
fiber 1g
Weight Water points - 1 point
*Calculated using a Weight Watcher Calculator
======================
Chinese Chicken Salad
Makes 4 servings
2 cups romaine lettuce, torn into bite-sized pieces
1/4 pound fresh spinach, washed, stems removed and torn into bite-
sized pieces
1 can mandarin oranges, drained
3 tablespoons lite soy sauce
1 tablespoon honey
1/4 teaspoon ground ginger
2 tablespoons oil
1 pound white boneless chicken breasts cut into 1-inch pieces
3 tablespoon scallions
1 clove garlic, minced
1/4 cup cashews
Combine lettuce, spinach and oranges in bowl. Whisk together soy
sauce, honey, ginger and 2 tablespoons water. Set aside. Heat oil in
wok or in skillet. Stir fry chicken until done but still tender,
about 5 minutes. Add scallions and garlic, cook another minute.
Pour over chicken and sauce over greens and toss gently. Sprinkle
with cashews.
Calories: 254 Protein:40g Carbohydrates:16g Fat: 9g
Cholesterol: 96 fiber 1g
Weight Watcher Points - 6 Points*
*Calculated using a Weight Watcher Calculator
=======================
Makes 6 servings
1 cup 100% pure lemon juice from concentrate* or fresh squeezed lemons
3/4 cup Equal® Spoonful**
4 cups cold water
Ice cubes
Fresh mint (optional)
* Tested with Minute Maid Premium Lemon Juice (frozen) - 100% Pure
Lemon Juice from Concentrate.
** May substitute 18 packets Equal sweetener
Combine lemon juice and Equal® in a large pitcher. Stir until Equal®
is dissolved. Add water; blend well. Serve over ice cubes. Garnish
each glass with fresh mint, if desired.
Calories 10 protein 0g carbohydrate 4g fat 0g cholesterol 0mg
sodium 4 mg fiber 0g
Source: Equal.com
Weight Watcher Points - 0 Points*
*Calculated using a Weight Watcher Calculator
=========
Cinnamon and Cream Cheese
8 ounces whipped cream cheese
2/3 cup Equal® Spoonful*
1-1/4 teaspoons ground cinnamon
* May substitute 16 packets Equal sweetener
Combine cream cheese with Equal® and cinnamon.
Spread mixture on bagels, croissants, bread and crackers.
For variety, stir in 1 or 2 tablespoons of the following: raisins,
chopped nuts, mini chocolate chips, chopped fresh apple, dried
cherries, dried cranberries or mixed dried fruits.
Calories 78 protein 2g carbohydrate 2g fat 4g cholesterol
23 mg sodium 61 mg fiber 0g
Source: Equal.com
Weight Watcher Points - 2 Points*
*Calculated using a Weight Watcher Calculator
=======
Cranberry Spritzer
3 cups water
2 cups cranberry juice
1 can (6 ounces) frozen orange juice concentrate, thawed
1 can (6 ounces) frozen lemonade concentrate, thawed
1/2 cup Equal® Spoonful*
1-1/2 liters diet lemon-lime soda, chilled
Lemon and/or orange slices (optional)
* May substitute 12 packets Equal sweetener
Combine water, cranberry juice, orange juice and lemonade
concentrates. Stir in Equal® until dissolved. Chill 1 to 2 hours.
Stir in soda just before serving. Garnish each glass with a lemon or
orange slice, if desired.
Calories 68 protein 1g carbohydrate 17g fat 0g cholesterol 0
mg sodium 22 mg fiber 0g
Source: Equal.com
Weight Watcher Points - 1 Points*
*Calculated using a Weight Watcher Calculator
=============================================
=====
MEATLOAF
1 lb. ground beef
2 c. bread crumbs
1 beaten egg
3/4 c. milk
4 tbsp. minced onion
1 tsp. salt
1/4 tsp. pepper
1/4 tsp. dry mustard or 1/2 tsp. regular mustard
Mix all ingredients together. Spread ketchup on top of meatloaf
before baking. Bake at 350 degrees for 1-1/2 hours.
=====
MEXICAN MEATLOAF CASSEROLE
2 lbs. ground beef, seasoned
2 sm. cans (8 oz.) mild taco sauce
1 tomato paste
1 can cream of mushroom soup
1 chicken & rice soup
1 sm. can green chilies, chopped
1 sm. onion, chopped
1 bag corn tortilla chips
Cheddar cheese, grated
Brown meat and onions. Add other ingredients except chips and cheese
in 9 x 13 inch dish. Layer meat mixture, chips and cheese, ending
with meat and cheese. Bake at 350 degrees until cheese is melted.
====
MEATLOAF CASSEROLE
1 lb. ground beef
1/2 pkg. or 15 saltine crackers, crushed
1 onion, chopped
1 egg
1/4 c. milk
1/2 tsp. salt
1/2 tsp. black pepper, ground
1 can green beans
1 sm. can tomato sauce
1 can (16 oz.) stewed tomatoes
3 slices American cheese or Velveeta
Mix beef, crushed crackers, onions, egg, milk, salt and pepper.
Spread half of beef in bottom of casserole dish. Drain green beans,
add on top of beef. Drain tomatoes and pour on top. Add tomato
sauce and then put slices of cheese to cover that. Finally put
remainder of beef to cover cheese. Bake at 450 degrees until done.
This sounds unusual, but is very good!
====
MEATLOAF WITH SWEET AND SOUR SAUCE
1 can tomato sauce
1/4 c. vinegar
1/4 c. brown sugar
1 tsp. prepared mustard
1 lb. ground beef
1 egg
1 onion, chopped
1/4 c. crackers, crushed
1 1/2 tsp. salt
1/4 tsp. pepper
In sauce pan combine tomato sauce, brown sugar, vinegar and mustard.
Stir until sugar is dissolved. Combine egg, onion, crackers, meat,
salt and pepper, 1/2 cup sauce mixture. Mix well. Turn into shallow
baking dish; pour remainder of sauce over loaf. Bake at 350 degrees
for 1 hour basting occasionally.
================
Pork Stir Fry
2 pounds Lean Pork Tenderloin (bite-sized pieces)
1 package (9 ounces) frozen carrots
3 cups broccoli florets
1/3 cups sweet and sour sauce
Cook pork on medium heat in sprayed nonstick skillet, stirring
constantly for 4 minutes. Add carrots and cook and stir for 2
minutes. Add broccoli and sauce. Cook, stirring constantly for 3-4
minutes utnil broccoli is crisp tender. Good served over white
rice.
Makes 4 servings
Calories 162 Fat 4g Fiber 4g Carbohydrate 11g Cholesterol
45mg Sodium 217mg
Weight Watcher Points - 3 Points*
*Calculated using a Weight Watcher Calculator
====
Roast Pork in Marinade
5 pounds lean pork tenderloin
1 can (15 ounces) tomatoes, chopped
1/4 cup white wine
1/4 cup water
Place roast in roasting pan. Mix tomatoes, vinegar, and water and
pour over roast and marinate overnight. Cover and bake at 350
degrees for four hours.
Calories 194 Fat 6g Fiber 0g Carbohydrate 2g Cholesterol
75mg Sodium 166mg
Weight Watcher Points - 4 Points*
*Calculated using a Weight Watcher Calculator
====
Pork Tenderloin with Peach Sauce
1 pound lean pork tenderloin, sliced
1/2 cup white wine
2 teaspoons Dijon mustard
1 tablespoons peach sugar free jelly
Pound tenderloin slices to 1/4 inch thickness. Brown in spray
nonstick skillet for 3-4 minutes. Remove and keep warm. Add
remaining ingredients to skillet and heat until bubbling. Pour over
tenderloin slices. Makes 4 servings
Calories 161 Fat 2g Fiber 0g Carbohydrate 3g Cholesterol
60mg Sodium 151mg
Weight Watcher Points - 3 Points
*Calculated using a Weight Watcher Calculator
======================= GINGER BREAD WITH LEMON SAUCE
2 c. sifted flour
1 tsp. salt
1 c. molasses
1/4 c. shortening
1 1/2 tsp. soda
2 tsp. ginger
1 c. sour milk
LEMON SAUCE:
1/2 c. sugar
2 tsp. lemon juice
1 tbsp. butter
2 tbsp. cornstarch
1 c. water
Ginger Bread: Mix all ingredients together. Stir until smooth.
Beat well. Bake in shallow pan in 350 degree oven for 30 minutes.
Serve hot. Lemon Sauce: Mix sugar and cornstarch. Add water
slowly. Cook until thickened, stirring constantly. Add the lemon
juice. Add the butter. Serve while hot over the ginger bread.
====
PUMPKIN NUT BREAD
1 c. oil
4 c. sugar
1 lg. can pumpkin
2 tsp. cinnamon
4 tsp. baking soda
2 c. chopped nuts
5 c. flour
1 tsp. salt
1/2 tsp. cloves
Mix oil and sugar in large bowl. Add pumpkin. Sift dry ingredients,
reserving 1 cup. Add remaining flour mixture. To pumpkin mixture
add nuts and last cup of flour. Pour into greased loaf pans and bake
at 350 degrees for 1 hour. Yields 3 loaves.
=====
GINGER BREAD
3/4 c. shortening
3/4 c. brown sugar
2 eggs
3/4 c. molasses
2 1/2 c. flour
2 tsp. baking powder
2 tsp. ginger
1 1/2 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. cloves
1/2 tsp. soda
1/2 tsp. salt
1 c. boiling water
Cream shortening and sugar. Add eggs one at a time. Beat well, add
molasses. Beat again. Sift in 1/2 of the dry ingredients beat. Add
1/2 of the water beat in well. Use the best of dry ingredients and
the other 1/2 cup of boiling water. Bake in a greased and floured
pan 9 x 9 x 2 for 40 to 45 minutes.
=====
QUICK MONKEY BREAD
3 cans (10 oz.) refrigerator biscuits
1/2 c. melted butter
1 c. brown sugar
1 tbsp. ground cinnamon
1/2 c. chopped nuts
Cut biscuits into quarter pieces and place in bowl. Pour butter over
biscuits. Combine ingredients and sprinkle over pieces and gently
mix. Pour into bundt pan. Bake at 350 degrees for 20 to 30 minutes.
Cool 5 minutes and invert onto plate.
====
STRAWBERRY BREAD
3 c. flour
2 c. sugar
3 tsp. cinnamon
1 tsp. baking soda
1 tsp. salt
1 1/4 c. salad oil
4 eggs
2 (10 oz.) frozen strawberries
1-1/4 c. chopped pecans
Mix all ingredients together and bake at 350 degrees for 1 hour.
Cool 15 minutes in greased loaf pan. Yields 2 loaves.
=====
TROPICAL FRUIT BREAD
1/3 c. sugar
1/4 c. margarine
3 egg whites
1/2 c. mashed banana
1 (8 oz.) can crushed pineapple in juice
2 c. Bisquick
1/2 c. shredded coconut
1/2 c. chopped nuts
Grease bottom only of loaf pan. Mix sugar, margarine and egg whites
until blended. Stir in pineapple and banana. Stir in remaining
ingredients just until moist. Spread in pan. Bake at 350 degrees
for 55 minutes or until wooden pick inserted in center comes out
clean.
=====
QUICK BANANA BREAD
1 c. sugar
1 (8 oz.) cream cheese
1 c. bananas, mashed
2 c. Bisquick
1/2-1 c. nuts
Cream sugar and cream cheese. Add bananas; mix. Fold in Bisquick
and nuts. Pour into greased and floured loaf pan. Bake at 350
degrees for 1 hour or until toothpick comes out clean.
========== ======
Oriental Barbecued Chicken
Makes 4
4 skinless, boneless chicken breast halves (about 1 pound)
1/2 cup Hoisin sauce
1 tablespoon sesame oil
1 tablespoon tomato paste
1/2 teaspoon ground ginger
2 cloves garlic, crushed
Set oven control to broil. Trim fat from chicken breast halves;
place on rack in broiler pan. Mix remaining ingredients; brush on
chicken.
Broil with tops about 4 inches from heat 7 to 8 minutes or until
brown; turn. Brush with sauce. Broil 4 to 5 minutes longer or until
chicken is done. Heat remaining sauce to boiling. Serve over
chicken.
4 servings
Calories 175 Fat: 5 g Cholesterol 70mg. Sodium: 150mg
Carbohydrates 10g fiber 1g
Weight Watchers Points - 4 Points*
*Calculated using a Weight Watcher Calculator
======================
Scalloped Potatoes and Ham
Makes 4 servings
2 tablespoons reduced-calorie margarine
3 tablespoons all-purpose flour
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/4 teaspoon pepper
2 cups skim milk
3 cups thinly sliced potatoes (about 3 medium)
1 cup diced fully cooked smoked, extra lean ham (about 8 ounces)
1/4 cup finely chopped onion (about 1 small)
Heat oven to 350 degrees. Spray 1 1/2 quart saucepan over medium
heat. Stir in flour, mustard, salt and pepper. Cook stirring
constantly, until margarine is absorbed. Gradually stir in milk.
Heat to boiling, stirring constantly. Boil and stir 1-minute.
Layer one-third of the potatoes, half of the ham, and half the
sauce. Repeat. Top with remaining potatoes and sauce. Cover and
bake 30 minutes. Uncover and bake about 40 minutes or until potatoes
are tender. Let stand 5 to 10 minutes, before serving.
Calories: 180 Fat: 8 grams Cholesterol: 15 mg Sodium: 720
mg fiber 1g
Carbohydrate 36g
Weight Water points - 1 point*
Weight Watcher Points - 4 Points
======================
Green Beans and Tomatoes
Makes 6 (1/2 cup) servings
1/4 pound fresh green beans
1/2 cup red onion, pulled apart into rings
1/4 cup Fat F r e e Italian Reduced Calorie Italian Dressing
2 plum tomatoes, cut into thin wedges
2 tablespoon fresh basil
Place green beans, onions, and dressing in microwaveable bowl and
cover. Microwave on HIGH 8-10 minutes or until beans are tender-
crisp, stirring after two minutes. Stir in tomatoes and basil.
Calories: 37 Carbohydrates: 6g Fat Grams:1 Sodium: 84mg
fiber 1g
Weight Water points - 1 point
*Calculated using a Weight Watcher Calculator
======================
Chinese Chicken Salad
Makes 4 servings
2 cups romaine lettuce, torn into bite-sized pieces
1/4 pound fresh spinach, washed, stems removed and torn into bite-
sized pieces
1 can mandarin oranges, drained
3 tablespoons lite soy sauce
1 tablespoon honey
1/4 teaspoon ground ginger
2 tablespoons oil
1 pound white boneless chicken breasts cut into 1-inch pieces
3 tablespoon scallions
1 clove garlic, minced
1/4 cup cashews
Combine lettuce, spinach and oranges in bowl. Whisk together soy
sauce, honey, ginger and 2 tablespoons water. Set aside. Heat oil in
wok or in skillet. Stir fry chicken until done but still tender,
about 5 minutes. Add scallions and garlic, cook another minute.
Pour over chicken and sauce over greens and toss gently. Sprinkle
with cashews.
Calories: 254 Protein:40g Carbohydrates:16g Fat: 9g
Cholesterol: 96 fiber 1g
Weight Watcher Points - 6 Points*
*Calculated using a Weight Watcher Calculator
=======================