Cooking With St. Martha

Cooking With St. Martha Patron Saint of Cooks

A Recipe Collection by Tami Voltz

Saint Martha, pray for us that we might serve Jesus better. Help us to overcome our distractions and worries to listen to his words and be present to him this day. Amen

W

ith our busy schedules and daily distractions, it’s so easy to think of preparing dinner as just another demanding chore and one more thing to check off the day’s list instead of taking the time to enjoy the togetherness of serving healthy and nutritious meals to our family and friends. As Martha was “burdened with much serving,” Jesus implored her to listen to and spend time with Him instead of being “anxious and worried about the many things” going on around her. The collections in this book, original creations mixed in with old-time favorites, will allow you to make worry-free dinners, contemplate our blessings with each other and sit back, relax and forget our daily worries and distractions so that we can give thanks to our Lord as we break bread together.

2

Contents Sides & Appetizers

4

Beef

16

Chicken

34

Ham, Turkey & Fish

45

Vegetarian

54

Sweet Treats

62

Appendix

67

For Weight Watchers followers, all recipes include Points® values and serving guidelines

3

Sides & Appetizers Brussels Sprouts w/Shallots - 5

Confetti Grilled Potatoes - 10

Twice-Baked Potatoes - 5

Asiago, Potato & Bacon Gratin - 11

Mom‟s Potato Salad - 6

Fresh Green Beans w/Toasted Pine Nuts - 12

Caesar Penne Pasta - 7

Herbed Focaccia - 12

Roasted Potatoes - 7

Mango Melon Salad - 13

Garlic Mashed Potatoes - 8

Oven-Fried Onion Rings - 13

Stovetop Lemon Asparagus - 8

Broccoli w/Spicy Garlic Oil - 14

“Fried” Zucchini Sticks - 9

Chicken Wings w/Bleu Cheese - 14

Zucchini & Pine Nut Pancakes - 9

Italian Salad - 15

Grilled Squash - 10

Pita Bread Pizzas - 15

Coleslaw - 10

4

Brussels Sprouts w/Shallots

Twice-Baked Potatoes

1 (16 oz.) container fresh Brussels sprouts, stemmed and halved 1 medium shallot, minced 1/2 c. chicken broth 1 tsp. fresh lemon juice Salt & pepper to taste Butter-flavored cooking spray

2 large baking potatoes 1/4 c. fat-free sour cream 1 c. reduced-fat shredded cheddar cheese, divided 2 TBS fresh chopped chives Butter-flavored cooking spray Coarse sea salt Preheat oven to 350°.

Spray a medium nonstick skillet with cooking spray and set to medium heat.

Wash potatoes then pat dry with a paper towel. With a fork, poke each side of the potato about 4 times per side then place into a large bowl. Thoroughly coat potatoes with cooking spray then generously sprinkle with sea salt. Place potatoes directly on oven rack and bake for one hour. Remove potatoes from oven and cut in half lengthwise. Carefully remove pulp setting skins aside.

Sauté shallot until just softened then add Brussels sprouts, cut side down; season with salt and pepper. Stir occasionally for about 3 minutes then add broth. Cover and continue cooking 10 - 12 minutes or until sprouts are softened, stirring occasionally.

Combine pulp and sour cream; beat well until smooth. Stir in 1/2 c. cheese and chives.

Uncover and continue cooking until broth has almost evaporated; stir in lemon juice.

Evenly divide mixture between the 4 skins then place on baking sheet coated with cooking spray. Top with remaining cheddar and return to oven for 8 - 10 minutes or until cheese has melted.

Makes 4 one cup servings at 1 Point per serving

Makes 4 servings at 3 Points per serving

5

Mom’s Potato Salad This is the potato salad I grew up on...it’s never before been recorded as my mom just made it by heart which was passed down from her mom; in my own opinion, nothing else can compare! 3 lbs. Idaho potatoes 6 hard-boiled eggs 2 celery heart stalks, very thinly sliced 1/4 c. finely minced onion 1/2 medium cucumber; peeled, quartered and very thinly sliced 3 medium radishes, very thinly sliced 2-1/2 c. lite mayonnaise 4 TBS yellow mustard 2 TBS sugar Salt & pepper to taste Paprika

Place whole, unpeeled potatoes in large Dutch oven, cover with cold water and bring to medium-high heat. Cook for one hour. Remove from heat, drain and let cool completely. Peel, quarter and dice potatoes; put into large bowl. Peel and chop 4 of the hard-boiled eggs and add to potatoes then add next 4 ingredients. Very thoroughly combine mayo, mustard, sugar, salt and pepper until sugar is dissolved. Fold very gently into potato mixture. Transfer to a large seal-tight container, then peel and slice the last two eggs and place on top of the salad. Sprinkle with paprika and salt and pepper. Makes appx. 10 cups at 4 Points per cup Note: You may adjust the mustard and sugar ratio to taste. This is a very versatile sauce that works well with more or less; the sugar takes the “bite” out of the mustard for a very smooth taste.

6

Caesar Penne Pasta

Roasted Potatoes

This is a great side with grilled chicken or steak - it’s quick and flavorful with a sophisticated taste.

2 - 8 oz. baking potatoes 1 TBS olive oil Sea salt & cracked black peppercorns, to taste 1/8 tsp garlic powder 1/8 tsp onion powder 1 TBS paprika 1 tsp parsley flakes 1 tsp dried minced onions Olive oil cooking spray

1 TBS lite stick butter 3 garlic cloves, pressed 1/4 c. Italian-seasoned bread crumbs 1 TBS dried parsley flakes 2 tsps. Dried Italian seasoning 4 c. hot cooked Penne pasta 1/4 c. lite Caesar salad dressing 1/4 c. shredded fresh Parmesan cheese Sea salt and cracked black pepper to taste

Preheat oven to 425° Cut potatoes into quarters and chop into 1/4” pieces. Toss with olive oil in large bowl then add remaining seasonings and stir well until thoroughly coated.

Melt butter and garlic together; add salt and pepper and cook on low heat, stirring occasionally until garlic is fragrant, about 1 minute. Add seasoning and bread crumbs; continue cooking , stirring constantly until crumbs are slightly toasted, about another 2 minutes.

Coat glass baking pan with cooking spray and place potatoes in a single layer. Bake for 30 minutes, stirring halfway through cooking time.

Combine pasta and dressing in a large bowl then add bread crumbs. Next, stir in parsley and parmesan; serve immediately.

Makes five 1/2 cup servings at 2 Points per serving

Makes 8 - 2/3 c. servings at 4 Points per serving Adapted from Weight Watchers Just Like Home

7

Garlic Mashed Potatoes

Stovetop Lemon Asparagus 1 bunch asparagus, cut into 1” pieces, woody ends removed 1 medium shallot, finely diced 1 TBS fresh lemon juice 1 tsp lemon zest 1/4 c. chicken broth Butter spray Sea salt & cracked black pepper

4 cups cubed, peeled baking potatoes 4 large garlic cloves, pressed 1 TBS light butter 1/4 c. 1% milk Salt & pepper to taste Place potatoes in large saucepan and cover with cold water. Bring to boil and continue cooking 15 minutes or until potatoes are softened; drain and set aside in a large bowl.

Heat non-stick skillet to medium heat and coat with butter spray. Add asparagus and shallot, season to taste with salt and pepper. Saute 2 - 3 minutes then add in lemon juice and zest. Next, add broth, cover and continue cooking, stirring occasionally until asparagus begins to soften. Uncover and continue cooking until broth is almost completely absorbed; remove from heat and serve.

Melt butter in small saucepan over low heat and add garlic, salt and pepper, stirring constantly about 1 minute until garlic is softened and fragrant. Add in milk and continue cooking until heated through. Add garlic mixture into potatoes and whip on high speed until smooth and creamy, adding additional milk if necessary in small intervals.

Makes 4 - 1/2 cup servings at 0 Points per serving

Makes 4 - 3/4 cup servings at 3 Points per serving

8

“Fried” Zucchini Sticks

Zucchini Pine Nut Pancakes

2 medium zucchini or yellow squash or 1 of each 1 Tbsp olive oil 1 Tbsp water 1/2 cup dried bread crumbs 1/2 Tbsp dried basil 1/2 Tbsp dried oregano 1/2 tsp kosher salt 1/2 tsp black pepper

2 medium zucchini, coarsely grated 1/2 small onion, coarsely grated 1/3 cup dried bread crumbs 2 tbsp grated Parmesan cheese 2 tbsp pine nuts, finely chopped 1 large egg 1 large egg white 1/8 tsp table salt, or to taste 1/8 tsp black pepper, or to taste Instructions Stir together all ingredients; mix well.

Preheat oven to 375. Cut zucchini into eighths and then in half again so you have 16 pieces. Wisk the oil and water together until emulsified. Combine all other ingredients in a bowl. Dredge the zucchini in wet then dry so they are lightly covered in bread crumb mixture. Spray baking sheet with cooking spray then place on sheet; bake for about 10-15 minutes or until slightly golden. Serve immediately.

Coat a large nonstick skillet with cooking spray and set over medium heat. Spoon batter into skillet to form 3-inch pancakes. Fry on each side until golden, about 3 minutes per side. Repeat with remaining batter. Yields 2 pancakes per serving.

Source: weightwatchers.com

Makes 4 servings at 2 Points per serving

Serves 4 at 2 Points per serving

Source weightwatchers.com

9

Grilled Squash

Confetti Grilled Potatoes

Nothing beats this grilled squash with BBQ chicken, slaw and the confetti potatoes for a perfect cookout menu!

2 - 8 oz. baking potatoes, quartered, divided and cut into 1/4” pieces 1 medium onion, minced and divided 1 medium green pepper, diced and divided 1 medium red pepper, diced and divided 1 c. frozen corn kernels, divided 2 tsps garlic salt, divided Sea salt and cracked black pepper to taste Butter-flavored cooking spray 2 large sheets heavy-duty aluminum foil

1 large yellow squash or zucchini 1 TBS olive oil Sea salt & cracked black pepper to taste Cut squash into 1” thick slices. Toss in large bowl with olive oil and salt & pepper. Place on heated grill rack and cook 3 4 minutes per side or until just browned and softened on each side. Serve immediately.

Generously spray each sheet of foil with butter spray then layer as follows: Salt & pepper 1/4 of minced onion Green & red peppers Potato Corn Remaining onion Garlic salt Salt & pepper

Makes 2 servings at 1 Point per serving

Coleslaw 1/2 bag coleslaw mix 2 TBS white wine vinegar 1 TBS sugar 1/2 c. light mayo Sea salt & cracked black pepper to taste Combine vinegar, sugar, mayo and salt & pepper until sugar is dissolved. Mix into slaw mix until thoroughly combined. Chill for at least 1/2 hour.

Seal foil-wrapped potatoes length-wise with ends tightly wrapped. Place in center of grill on high heat for 15 minutes per side. Each packet equals 4 Points

Makes 4 - 1/2 cup servings at 2 Points per serving

10

Asiago, Potato and Bacon Gratin 1-1/2 lbs. peeled Yukon gold potatoes, cut into 1/4” thick slices 1 tsp salt Cooking spray 2 TBS minced shallots 1/4 c. all-purpose flour 2 c. 1% milk, divided 3/4 c. grated Asiago cheese 1/4 c. chopped fresh chives 1/4 tsp. freshly ground black pepper 4 bacon slices, cooked and crumbled 1/4 c. grated fresh Parmesan cheese Preheat oven to 350°. Place potatoes in large saucepan and cover with cold water. Bring to boil and continue cooking 15 minutes or until potatoes are softened; drain and set aside. Heat a medium saucepan coated with cooking spray over medium heat. Add shallots, cook 2 minutes or until tender. Sprinkle flour over shallots, stirring constantly. Gradually add milk, 1/4 c. at a time, continue stirring with a whisk until well blended. Continue cooking over medium high heat until thickened, about 10 minutes. Remove from heat, stir in salt, pepper, Asiago, chives and bacon. Arrange half of potato slices in an 8” square baking dish coated with cooking spray. Pour half of cheese sauce over potatoes, then top with remaining potatoes and sauce; sprinkle with Parmesan and bake for 35 minutes or until cheese is bubbly and lightly browned. Makes 6 servings at 5 Points per serving. Source: Cooking Light Annual Recipes 2005

11

Fresh Green Beans w/Toasted Pine Nuts

Herbed Foccacia

I always use the fresh vegetables in the ready-to-use microwave bags; you’ll get the same fresh taste without all of the work!

1 - 11 oz. can refrigerated French bread dough 2 TBS olive oil 1 TBS dried Italian seasoning blend Sea salt & cracked black pepper to taste Cooking spray

1 - 12 oz. bag green snap beans 1/4 c. toasted pine nuts 1 TBS light butter Sea salt & cracked black pepper to taste

Preheat oven to 375°. Unroll dough and press into a 15 x 10 baking sheet coated with cooking spray. Poke indentations in dough at 1-inch intervals with finger or handle of a wooden spoon. Drizzle oil over dough and sprinkle with seasonings.

Prepare vegetables per package directions. Heat nonstick skillet over medium heat and add butter until melted. Add beans and season with salt & pepper; toss in butter until thoroughly coated. Stir in pine nuts; remove from heat and serve immediately.

Bake for 10 minutes or until lightly browned.

Makes 4 servings at 2 Points per serving

Makes 9 servings at 2 Points per serving. Adapted from Weight Watchers Fast & Easy

12

Mango Melon Salad

Oven Fried Onion Rings

4 c. diced and seeded watermelon 4 c. peeled and diced mango 1 qt. raspberries 2 TBS fresh orange juice 1 tsp. orange zest 4 TBS honey

2 TBS all-purpose flour Salt & pepper to taste 1/3 c. plain dried bread crumbs 1/4 c. fat-free egg substitute 2 large sweet onions, peeled, cut crosswise into 1/4” slices and separated into double rings Cooking spray

Combine honey with orange juice and zest, stir into fruit. Preheat oven to 400°. Coat a nonstick baking sheet with cooking spray.

Makes 8 - 1 cup servings at 1 Point per serving

Combine flour, salt and pepper on a large plate. Place bread crumbs on another large plate then place the egg substitute in a shallow dish. Completely coat onion rings with flour mixture, dip in egg substitute then coat with bread crumbs. Arrange rings on baking sheet and lightly spray the tops with additional cooking spray. Bake on top oven rack until browned, about 10 minutes, turn over and bake additional 5 minutes. Makes 4 - 1 cup servings at 1 Point per serving Adapted from Weight Watchers Pure Comfort

13

Broccoli w/Spicy Garlic Oil

Chicken Wings with Bleu Cheese 1/4 c. all-purpose flour 1/4 tsp table salt 1/4 tsp black pepper 1 lb. uncooked chicken tenders, cut into 2-inch-wide strips 1/2 c. barbecue sauce 2 tbsp hot pepper sauce 4 large celery, ribs, cut into 2-inch sticks 1/2 c. fat-free sour cream 2 TBS bleu cheese, finely crumbled

This is great as a stand-alone side, but you can also add in 1 cup cooked bow-tie pasta with 1 lb. stir-fried boneless, skinless chicken breast for a great main dish, adding in 3 additional Points per serving 1 - 10 oz. microwave in bag fresh broccoli florets 2 TBS extra-virgin olive oil 1 large garlic clove, minced 1/4 tsp crushed red pepper 1/4 tsp Sea salt 1/4 tsp crushed black pepper 1 tsp fresh lemon juice

Preheat oven to 400ºF. Coat a large baking sheet with cooking spray. Combine flour, salt and pepper in a shallow dish. Mix well with a fork to combine. Add chicken tenders and turn to coat.

Prepare broccoli per package directions; remove from bag and place in large bowl.

Combine barbecue sauce and hot sauce in a separate shallow dish. Add flour-coated chicken and turn to coat. Transfer chicken to prepared baking sheet and spray with cooking spray. Bake 30 minutes, until chicken is cooked through.

Combine olive oil, garlic, red pepper and salt & pepper in small bowl. Microwave 30 - 45 seconds or until garlic sizzles. Add oil mixture and lemon juice to broccoli, toss until wellcoated.

Combine sour cream and cheese and mix well. Serve wings with dip and celery sticks on side. Yields about 2 chicken tenders and 1 tablespoons dip per serving.

Makes 4 - 1 cup servings at 1 Point per serving Adapted from Weight Watchers Ultimate Flex & Core Cookbook

Adapted from weightwatchers.com Makes 8 servings at 2 Points per serving

14

Italian Salad

Pita Bread Pizzas This satisfies any pizza craving but without all of the fat and calories! Cut into quarters for great appetizers.

8 c. spring salad mix 1/2 c. halved cherry tomatoes 1/2 medium cucumber very thinly sliced 4 Pepperoncini, finely minced 4 TBS grated fresh Parmesan cheese 8 TBS fat-free Italian dressing

4 Weight Watchers Whole Wheat Pita Breads 1/2 c. Pizza sauce 2 c. Skim pre-shredded Mozzarella cheese 24 Turkey Pepperoni slices Garlic salt Olive oil spray

Toss all ingredients together and serve immediately. Makes 4 - 2 cup servings at 1 Point per serving

Optional toppings: Mushrooms, onions, green peppers, Banana peppers for no additional Points values Preheat oven to 350. Spray each pita with olive oil spray then sprinkle garlic salt on top. Top each pita with 2 TBS sauce, 1/2 c. cheese, 8 pepperoni slices and veggie toppings of your choice. Bake 10 - 12 minutes or until cheese is bubbly. Each pita = 4 Points

15

Beef Steak Soft Tacos with Avocado Salsa - 17 Bleu Cheese Sirloin Salad - 18 Sizzling Steak Fajitas - 19 Old-Time Beef Stew - 20 Pepperoncini Roast Beef - 21 Easy Chili - 21 Mom‟s Roast Beef - 22 Cajun Flank Steak - 23 Grilled Steaks w/Balsamic vinegar sauce - 23 Skillet Lasagna - 24 Lazy Lasagna - 25

16

Beef & Asparagus Stir-Fry - 26 Beef in Garlic Sauce - 27 Spaghetti w/Meat Sauce - 28 Marvelous Meatloaf - 28 Smothered Steak - 29 Wagon Wheel Beef Soup - 30 Cheeseburger Macaroni - 30 Baked Rigatoni - 31 Saucy Beef & Cabbage - 31 Chinese Beef & Broccoli - 32 Beef and Vegetable Cheese Casserole - 33

Steak Soft Tacos with Avocado Salsa Steak: 1 TBS chili powder 2 tsps grated lime rind ½ tsp salt ½ tsp chipotle chile powder ¼ tsp black pepper 1 (1 lb) sirloin steak, trimmed of fat Salsa: 1 c. diced peeled avocado ¾ c. finely chopped tomato 1/3 c. finely chopped sweet onion ¼ c. chopped fresh cilantro ½ tsp grated lime rind 2 TBS fresh lime juice *¼ tsp salt ½ tsp hot pepper sauce Remaining Ingredients: 8 (8-inch) flour tortillas 2 c. thinly sliced Romaine lettuce

To prepare steak, combine first 5 ingredients in a small bowl. Score a diamond pattern on both sides of steak then rub chili powder mixture evenly over the steak. Prepare grill to medium-high heat and place steak on grill rack coated with cooking spray; grill 5 to 8 minutes on each side or until desired degree of doneness. Remove from heat, let stand 10 minutes then cut steak diagonally across grain into thin slices. To prepare salsa, combine avocado and the next 7 ingredients in a medium bowl. Briefly warm tortillas on the grill and spoon steak mixture evenly over each of 8 tortillas. Top each taco with ¼ c. salsa and ¼ c. lettuce. Serving size: 2 tacos at 8 Points per serving Notes: *Use the salt sparingly in the salsa; salt and citrus will neutralize each other and you don‟t want to compromise their natural flavors The salsa recipe can be doubled as it makes a wonderful dip for tortilla chips Adapted from Cooking Light Magazine

17

Bleu Cheese Sirloin Salad This simple but flavorful salad is perfect for a light quick dinner – use a dark lettuce variety with a lot of colors to add extra flavor plus antioxidants. Serve with garlic bread to round out the meal. 8 oz. sirloin steak, trimmed of fat 1 small red onion, very thinly sliced 4 c. spring salad mix (Arugula, radicchio, Romaine) 4 TBS lite bleu cheese dressing 2 TBS freshly grated Parmesan cheese Sea salt, fresh ground black pepper 4 pieces Alexia Garlic Baguette

Prepare grill to medium-high heat then season steak with salt and pepper. Grill 5 to 8 minutes per side or until desired degree of doneness Remove steak from heat, let stand 10 minutes then cut steak diagonally across grain into thin slices Wrap baguette pieces in foil and grill over indirect heat for about 5 to 8 minutes, flipping occasionally Place 2 c. salad mix onto each plate then top with 4 oz. steak each Drizzle 2 TBS dressing over each salad then top with 1 TBS Parmesan per salad Place 2 garlic baguette pieces on each side of plate and serve Serves 2 Points Value: Steak Salad – 6 2 baguette pieces - 3 Adjust recipe amounts accordingly for multiple servings

18

Sizzling Steak Fajitas This is another one of my favorite restaurant-style recipes that’s so easy to make at home! Serve with refried beans and Spanish rice to round out the meal, and don’t forget the chips and salsa! Steak: ¾ lb sirloin steak, trimmed of fat 2 tsps ground cumin 2 tsps chili powder ¼ tsp salt ¼ tsp garlic powder ¼ tsp black pepper ¼ tsp ground red pepper Fajita filling: 1 tsp olive oil 2 c. sliced onion 1/3 c. green bell pepper strips 1/3 c. red bell pepper strips 1/3 c. yellow bell pepper strips 1 TBS lime juice

Cut steak diagonally across the grain into thin slices then place in large plastic zip-lock bag with next 6 ingredients. Seal bag; shake to coat. Heat oil in a Dutch oven over medium-high heat. Add steak, onion and bell peppers. Saute 10 – 12 minutes or until steak is done. Remove from heat and stir in lime juice. Divide steak and vegetable mixture evenly among warm tortillas and top each with 1 TBS sour cream and ¼ cup cheese Serves 4 at 8 Points each Adjust Points accordingly if adding beans, rice and chips Adapted from The Complete Cooking Light Cookbook

Additional ingredients: 4 (8 inch) flour tortillas ¼ c. fat-free sour cream 1 c. Weight Watchers Mexican Blend Shredded Cheese

19

Old-Time Beef Stew Perfect for a Sunday dinner, this is the ultimate comfort food. Because of the long cooking process, take plenty of time to properly prepare all of the ingredients; once you taste it, you’ll see why it’s definitely worth the extra time! This also makes fantastic leftovers for weekday lunches. 2 lbs stew beef; pre-cut 1 medium onion, diced 3 large garlic cloves, pressed 1 c. carrots, chopped 1 c. celery, chopped 1 TBS sugar 1 tsp allspice 2 TBS paprika 3 TBS Worcestershire sauce 2 bay leaves 1 – 32 oz container reduced-sodium beef broth plus additional 2-1/2 cups broth 3 TBS cornstarch Olive oil cooking spray Sea Salt & freshly ground black pepper 4 cups cooked long grain white rice

Spray Dutch oven with cooking spray on low heat; add onion, then using a garlic press, add garlic in with onion and season with salt and pepper Continue cooking on low heat, stirring frequently until onions begin to soften Add stew meat and stir well into onion-garlic mixture; continue cooking on medium-low heat, stirring frequently for about 15 minutes, or until beef is nicely browned. Next, add sugar; stir well, then add in allspice, paprika, Worcestershire one at a time, stirring well after each addition Add container of broth and the bay leaves, stir well then cover and cook on low heat for 1 hour, 30 minutes, stir once every ½ hour Add carrots and celery plus 2-1/2 cups additional broth, stir well; cover and cook for an additional 30 minutes then remove from heat Combine cornstarch with ¼ c. very cold water in a small bowl to make a slurry then add into stew, stirring constantly until thoroughly combined and thickened Serve over ½ cup rice Makes eight 1 cup servings at 5 Points each; add 2 Points for ½ cup rice

20

Pepperoncini Roast Beef

Easy Chili

The possibilities are endless with this! Use this as a base for Italian subs or serve over wide egg noodles.

Cooking Spray 1 lb. 4% lean ground sirloin 1 c. chopped onion 1 garlic clove, pressed 1-1/2 cups water 1 TBS chili powder 1 – 16 oz. can chili beans, undrained 1 – 6 oz. can tomato paste Salt and pepper to taste

1 - 5 lb. lean Chuck shoulder roast 1 - 32 oz jar pepperoncini Salt & pepper to taste 1 TBS olive oil Season roast with salt & pepper; brown in nonstick skillet coated with olive oil until completely seared on all sides.

Coat a Dutch oven with cooking spray; place over mediumhigh heat until hot. Add beef, onion, garlic and salt and pepper; cook until beef is browned, stirring to crumble.

Place roast in crockpot then add entire jar of pepperoncini including liquid. Add just enough water if needed to cover. Cook on high for 6 to 8 hours.

Drain well and return beef mixture to pan. Stir in water and remaining ingredients. Cover and reduce heat; simmer 15 minutes, stirring occasionally.

4 oz serving = 4 Points

Makes 6 - 1 c. servings at 5 Points per serving Adapted from Weight Watchers Just Like Home

21

Mom’s Roast Beef A true tribute to my mom, this is one of the greatest things she ever made...it is an absolute classic holiday dinner at my house and any other time just as a reminder that she’s still always with me. 1 - 5 lb. lean Chuck shoulder roast 2 to 3 baking potatoes, peeled and diced 1 cup baby carrots 2 large onions, quartered and separated 1 - 32 oz. container beef broth 1 TBS olive oil Salt & pepper to taste 3 TBS cornstarch 4 TBS very cold water

Season roast with salt & pepper; brown in nonstick skillet coated with olive oil until completely seared on all sides. Place one onion on bottom of crockpot then place roast on top. Surround roast with potatoes, carrots and onion (as much as you can fit in) then finish with a layer on onions to cover the top of the roast. Add as much broth as your crockpot will contain, then season again with salt & pepper. Cover and cook on high 8 hours; add extra broth during the last half of the cooking process if needed. Remove roast and vegetables from crockpot and place on a large serving platter. Strain juice from crockpot into a large saucepan. Bring to a simmer over low heat. Combine cornstarch with water to make a slurry then add to broth. Stir constantly until thickened, adding salt and pepper to taste. Makes appx. 10 servings; 6 oz. roast, 1 c. vegetables and 1/4 c. gravy at 8 Points per serving

22

Cajun Flank Steak

Grilled Steak w/Balsamic Vinegar Dressing

If you like spicy, this is for you! Serve with pre-packaged red beans & rice and canned collard greens to round out the meal 1 TBS garlic powder 1 TBS onion powder 2 tsps sugar 2 tsps paprika 1 tsp chili powder 1 tsp salt ½ tsp black pepper ½ tsp ground red pepper 1 lb flank steak, trimmed

This is absolutely amazing with roasted potatoes and Brussels sprouts w/shallots on the side; the shallots in the sprouts along with this sauce compliment each other very nicely.

4 - 4 oz. tenderloin steaks 1 c. Balsamic vinegar 1 small shallot, very thinly sliced Olive oil cooking spray Sea salt and cracked black peppercorns Season steaks with salt and pepper; grill to desired doneness. Let stand 5 minutes before serving.

Combine first 8 ingredients in a small bowl then rub mixture over both sides of steak Heat large cast-iron grill pan coated with cooking spray over medium-high heat. Add steak and cook 5 minutes per side. Remove from heat and slice steak diagonally across grain in thin slices Return sliced steak to grill pan and cook until desired doneness

Spray small saucepan with olive oil spray then add shallot; cook until just softened. Next, add Balsamic vinegar and continue cooking until sauce is reduced, stirring constantly. Remove from heat and add salt and pepper to taste. Spoon 2 tablespoons sauce over each steak immediately before serving

Makes four 3-oz servings at 5 Points per serving Add 3 Points for 1 cup prepared red beans and rice (such as Zatarain‟s) Add 0 Points for ½ cup canned collard greens Adapted from Cooking Light Annual Recipes 2004

Makes 4 servings; 1 steak with sauce = 6 Points

23

Skillet Lasagna This is perfect when you have that lasagna craving but don’t want to turn on the oven! 1 lb 4% lean ground beef ½ c. chopped onion 2 garlic cloves, pressed 1-1/2 c. low-fat cottage cheese 3 oz. uncooked No-Yolks egg noodles 1 c. tomato sauce 1 can Italian-seasoned chopped tomatoes ½ tsp each: salt, pepper, garlic power and dried parsley 1 tsp oregano 2 TBS + 2 tsp grated parmesan cheese

In Dutch oven, sauté onions, garlic, salt and pepper until onions are just softened. Add beef and continue cooking, stirring frequently until browned Mix cottage cheese and 1 TBS + 1 tsp Parmesan cheese with garlic powder, parsley and oregano Combine tomatoes and sauce Evenly distribute the cheese mixture over the ground beef in the Dutch oven then distribute the uncooked noodles on top of the cheese Pour the tomato sauce mixture evenly over the noodles Cover tightly and simmer on medium for 20 – 25 minutes or until noodles are cooked. Sprinkle top with remaining parmesan; let set for 5 minutes before serving Serves 4 at 7 Points per serving

24

Lazy Lasagna When you have the extra time and are looking for a good hearty dinner, this hits the spot! Serve with Italian salads and garlic bread and your taste buds will think you’re in the heart of Italy! 1 lb 4% lean ground beef 1 medium onion, diced 3 cloves garlic, pressed 1 (26 oz) bottle low-fat pasta sauce 1/2 c. pasta water 2 c. low-fat cottage cheese ¼ c. + 2 TBS grated Parmesan cheese Olive oil cooking spray 12 lasagna noodles 1 c. pre-shredded reduced-fat mozzarella cheese 1 TBS + 1 tsp Italian seasoning 1 tsp dried basil Sea salt & pepper to taste

Cook noodles in unsalted boiling water for 10 minutes Preheat oven to 350° Spray Dutch oven with cooking spray, add onion, garlic and salt and pepper to taste. Cook on low heat until onions begin to soften then add beef and Italian seasoning, stirring constantly until browned. Drain beef then return to pan and add pasta sauce and water; bring to a boil. Reduce heat and simmer 5 minutes. Combine cottage and parmesan cheeses with 1 tsp Italian seasoning in medium bowl Spread ½ c. beef mixture in bottom of a 13 x 9 baking dish coated with cooking spray Arrange 4 noodles over beef mixture, top with half of cottage cheese mixture, 1 c. beef mixture and 1/3 c. mozzarella cheese. Repeat layers once, ending with noodles.

Makes 9 servings at 6 Points per serving Add garlic bread for an additional 3 Points; add Italian salad for an additional 1 Point Adapted from The Complete Cooking Light Cookbook

Spread remaining beef mixture over noodles then add the last 1/3 c. of mozzarella Cover and bake for 30 minutes; uncover and sprinkle with ¼ c. Parmesan and basil then bake 5 additional minutes or until cheese melts Let stand 10 minutes before serving

25

Beef & Asparagus Stir-Fry 1/2 lb. boneless top sirloin steak, trimmed 3/4 lb. asparagus spears; cut diagonally into 1” pieces, woody stems removed 1 c. sliced fresh mushrooms 1/4 tsp. red pepper flakes 3 green onions, diagonally sliced 1/4 c. low-sodium teriyaki sauce 1 tsp. toasted sesame seeds 1 tsp. pure sesame seed oil Cooking spray Salt and pepper to taste 2 cups cooked long-grain white rice Cut steak into 1/8-inch thick slices; place in large bowl and toss with sesame seed oil and salt and pepper. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add beef, salt and pepper; stir-fry 3 minutes or until desired degree of doneness. Remove from skillet and set aside. Add asparagus, mushrooms, red pepper flakes, and green onions to skillet and stir-fry 3 minutes or until asparagus is crisptender. Return beef to pan; add teriyaki sauce and stir-fry 1 minute. Makes 4 servings: 1 c. stir-fry at 3 Points per serving; add 1/2 c. cooked rice for 2 additional Points Adapted From: Cooking Light What‟s for Dinner

26

Beef in Garlic Sauce No reason to go out for high-sodium/high-fat Chinese food when you can make your own better-than-restaurant version right out of your own kitchen! 5 minced garlic cloves 1 TBS minced peeled fresh ginger 1 jalapeno pepper, seeded and minced ¾ lb boneless sirloin steak, trimmed of fat and cut into strips 4 scallions, cut into 1-inch pieces 2 c. fresh snow peas 1 c. fresh sliced mushrooms 1 can sliced water chestnuts ¼ c. fat-free reduced-sodium chicken broth 2 TBS low-sodium soy sauce 1 TBS cooking sherry 1 tsp sugar 1 TBS cornstarch 1 TBS cold water

Heat a nonstick skillet and spray with cooking spray then add garlic, ginger and jalapeno; stir-fry until fragrant, about 1 minute. Add the beef strips and stir-fry until browned, then add scallions, mushrooms, snow peas and water chestnuts; continue cooking for about 3 minutes. Combine broth, soy sauce sherry and sugar and add to stir-fry mixture-be sure to scrape up browned bits from the pan while stirring. Next, combine cornstarch and water in a small bowl until smooth and add to beef mixture, stirring until thickened about 1 minute. Makes 4 one-cup servings at 3 Points® per serving Add 1 cup cooked white rice for an additional 4 Points® Adapted from Weight Watchers Flex & Core Cookbook

27

Spaghetti w/Meat Sauce

Marvelous Meatloaf Pictured on Cover

Cooking spray 1 lb. 4% lean ground sirloin 1 medium onion, finely diced 4 garlic cloves, pressed 1 TBS Italian seasoning 1 – 26 oz. bottle pasta sauce (choose your personal preference) ¼ c. finely grated Parmesan cheese Salt and pepper to taste 4 c. hot cooked spaghetti (save ½ c. pasta water)

Only two words can describe this – num-yummy! Serve with garlic mashed potatoes and fresh green beans on the side for true healthy decadence! Cooking spray 1 lb. 4% lean ground sirloin ¾ c. ketchup, divided ½ c. finely minced fresh onion 2 TBS fresh parsley 1 TBS brown sugar 1 TBS Worcestershire sauce 2 large egg whites ¾ c. quick-cooking oats Salt and pepper to taste Preheat oven to 350°.

Spray Dutch oven with olive oil cooking spray; add onion, garlic, salt and pepper and cook on low heat until onions begin to soften. Add beef and Italian seasoning; continue cooking until browned, stirring to crumble. Drain beef mixture well; return to Dutch oven then add pasta sauce with ½ c. pasta water. Cover and simmer on low for 15 minutes, stirring occasionally.

In a medium bowl, Combine ½ c. ketchup, brown sugar, Worcestershire sauce, egg whites and salt and pepper until thoroughly combined. Stir in onion and parsley. Place sirloin in a large bowl then add ketchup mixture and oats; combine well. Distribute evenly into a 9 x 5 meatloaf pan sprayed with cooking spray. Drizzle remaining ¼ c. ketchup over top; bake at 350° for 1 hour, 10 minutes. Let stand 10 minutes before slicing; cut into 6 slices. Makes 6 servings at 5 Points per serving

Combine sauce and pasta in a large bowl; toss until thoroughly combined and top with Parmesan. Makes 4 - 1-1/2 c. servings at 7 Points per serving

28

Smothered Steaks Canned succotash and mashed potatoes are a perfect compliment to this dish 1 lb. 4% lean ground sirloin ½ c. dry seasoned breadcrumbs salt and pepper to taste 1 – 8 oz. package sliced fresh mushrooms 1 large onion, minced 1 envelope brown gravy mix 1 c. water Cooking spray Combine sirloin, breadcrumbs and salt & pepper in a bowl; stir well then divide into 4 equal portions, shaping each into a ½” thick patty. Place large nonstick skillet coated with cooking spray over medium heat until hot. Add patties and cook 6 minutes per side or until done. Remove from pan, set aside then increase heat to medium-high. Add mushrooms and onion to pan and saute 10 minutes or until very tender. Combine gravy mix and water, stirring well. Add gravy mixture to pan and cook for 3 minutes or until thick, stirring constantly. Return patties to pan and cook for 2 minutes or until patties are thoroughly heated. Makes 4 servings (1 patty and 2/3 c. gravy) at 6 Points per serving Source: Cooking Light

29

Wagon Wheel Beef Soup

Cheeseburger Macaroni

Serve with hearty Italian bread, but remember to adjust your Points!

1 – 8 oz. package uncooked small elbow macaroni ¾ lb. 4% lean ground sirloin 1-1/4 c. chopped onion 2 garlic cloves, pressed 1 – 28 oz can Italian-flavored chopped tomatoes 1/4 c. ketchup 1-1/2 c. shredded reduced-fat Cheddar cheese Salt and pepper to taste Cooking spray

Cooking Spray 1 lb. 4% lean ground sirloin 1 c. chopped onion ½ tsp. dried oregano 3 c. cooked wagon wheel pasta 1 - 26 oz. bottle pasta sauce 1 – 16 oz. can red kidney beans, undrained 1 – 32 oz. carton beef broth Salt and pepper to taste

Cook the macaroni according to the package directions.

Coat a Dutch oven with cooking spray; place over mediumhigh heat until hot. Add beef, onion, oregano, salt and pepper; cook until beef is browned, stirring to crumble. Drain well and return beef mixture to pan. Add cooked pasta and remaining ingredients. Continue cooking over mediumhigh heat until thoroughly heated.

Spray Dutch oven with olive oil cooking spray; add onion, garlic, salt and pepper and cook on low heat until onions begin to soften. Add beef and continue cooking until browned, stirring to crumble. Drain well and return to pan. Add tomatoes and ketchup then continue cooking for another 3 minutes stirring frequently. Add macaroni and cheese; continue cooking until the cheese is completely melted.

Makes 8 – 1-1/2 c. servings at 3 Points per serving Makes 9 – 1 cup servings at 5 Points per serving Adapted from Weight Watchers Fast & Easy Adapted from Cooking Light

30

Baked Rigatoni

Saucy Beef and Cabbage

1 lb. 4% lean ground sirloin 1 medium onion, finely diced 2 garlic cloves, pressed 1 TBS Italian seasoning 4 c. hot cooked rigatoni 1 – 26 oz. bottle pasta sauce (choose your personal preference) 1-1/2 c. pre-shredded part-skim mozzarella cheese, divided ¼ c. shredded fresh Parmesan cheese salt & pepper to taste

Tiger sauce can be found with the hot sauces in the condiment section of your grocery store. 1 lb. 4% lean ground sirloin 2 c. chopped onion 7 c. coarsely chopped green cabbage 2/3 c. water 1 – 10 oz. can condensed tomato soup, undiluted 4 TBS tiger sauce (such as Try Me) salt & pepper to taste 3-1/2 c. cooked white rice

Preheat oven to 350°. Spray large nonstick skillet with olive oil cooking spray; add onion, garlic, salt and pepper and cook on low heat until onions begin to soften. Add beef and Italian seasoning; continue cooking until browned, stirring to crumble.

Cook beef and onion in a Dutch oven over medium-high heat until beef is browned, stirring to crumble. Add salt and pepper to taste. Drain and return to pan.

Drain well then combine beef, rigatoni, pasta sauce and 1 cup mozzarella cheese in a large bowl; toss well.

Add cabbage and water; mix well and bring to a boil. Cover, reduce heat and simmer 20 minutes or until cabbage is tender.

Spoon pasta mixture into an 11 x 7 inch baking dish coated with cooking spray. Top with remaining mozzarella and Parmesan cheeses. Bake for 20 minutes or until thoroughly heated.

Stir in soup and Tiger sauce then cook an additional 2 minutes or until thoroughly heated. Serve over rice.

Makes 8 one cup servings at 6 Points per cup

Serve six – 1 cup beef mixture and 2/3 cup rice at 6 Points per serving

Adapted from Weight Watchers Fast & Easy Source: Cooking Light

31

Chinese Beef & Broccoli 3 scallions, thinly sliced 2 garlic cloves, pressed 1 TBS minced peeled fresh ginger 1 TBS grated orange zest ¾ lb. boneless sirloin steak, trimmed of fat and cut into 2 x ¼” strips 3 c. fresh broccoli florets 2 TBS reduced-sodium soy sauce 2 TBS fresh orange juice 1 TBS cornstarch 1-1/2 TBS cold water Spray a large nonstick skillet with nonstick spray and set over high heat until very hot. Add the scallions, garlic, ginger and orange zest; stir-fry until soft and fragrant, about 1 minute. Add the beef strips and stir-fry until browned, about 5 minutes. Add broccoli and stir fry 3 minutes. Stir in soy sauce and orange juice; bring to simmer and cook 30 seconds. Combine cornstarch and water in small bowl until smooth. Add cornstarch mixture to beef and broccoli, stirring constantly until thickened, about 30 seconds. Makes 4 one cup servings at 2 Points per cup Add ½ cup rice for additional 2 Points Source: Weight Watchers In No Time

32

Beef and Vegetable Cheese Casserole 1 spray(s) cooking spray 2 medium tomatoes, sliced 2 medium zucchini, sliced 12 oz raw lean ground beef 1 large onion(s), finely chopped 2 medium garlic clove(s), minced 1 cup(s) canned tomato sauce 2 cup(s) fat-free cottage cheese 1 large egg yolk(s) 1/2 cup(s) low-fat shredded cheddar cheese 1 tbsp parsley, oregano or rosemary, chopped 1/8 tsp table salt, or to taste 1/8 tsp black pepper, or to taste Source weightwatchers.com Makes 6 servings at 7 Points per serving

Preheat oven to 500ºF. Coat a baking sheet with cooking spray and spread tomatoes and zucchini over sheet. Roast vegetables for 10 to 12 minutes. Meanwhile, in a large, nonstick skillet, sauté beef, onion and garlic until beef is browned. Stir in tomato sauce and bring to a simmer. Spread beef mixture in a large, shallow baking dish (3 quart or 9 X 13inches) and top with roasted vegetables. Reduce oven temperature to 350ºF. Whisk together cottage cheese, egg yolk, cheddar cheese, herbs, salt and pepper in a medium bowl. Spoon over roasted vegetables and smooth with a rubber spatula. Bake until very hot and bubbling around edges, about 35 minutes. Cut into six equal pieces and serve immediately. (Note: If preparing casserole in advance and freezing it, make sure to thaw it completely in the refrigerator before baking it. Increase the baking time by 5 to 10 minutes.) Notes To give this dish an Italian accent, substitute fat-free ricotta cheese for cottage cheese and use 1/4 cup grated Parmesan cheese in place of the cheddar. Sprinkle with 2 tablespoons minced fresh basil just before serving.

33

Chicken Rotisserie Chicken & Noodles - 35 Lemon Chicken w/Rice & Artichokes - 36 Lemon Ginger Chicken w/Pine Nut Couscous - 36 Grilled Chicken Caesar Salad - 37 Buffalo Chicken Salad - 37 Apricot Tarragon Chicken Salad - 38 Herbed Chicken Piccata w/ Creamy Parmesan Orzo - 39 Baked Hoisin Chicken w/Green Onion Rice - 40 Grilled Chicken w/Roasted Red Pepper Hommus - 40 Chicken Kabobs - 41 Chicken Paprikash - 41 Chicken Cacciatore - 42 Spinach & Chicken Fettuccine - 43 Baked Italian Chicken - 43 Beer Can Chicken - 44 Baked Chicken Parmesan - 44

34

Rotisserie Chicken & Noodles This is one of my all-time favorites that I originally created by using leftover Thanksgiving turkey. Being so well-loved in my household, I adapted it by switching to rotisserie chicken for year-round dinners. Packed with flavor and allnatural ingredients, it also makes great leftovers to take for healthy lunches during the week. 1 rotisserie garlic-flavored chicken, shredded without skin (appx. 4 cups) 2 c. uncooked extra-wide egg noodles 1 medium onion, diced 4 pressed garlic cloves 1 c. diced carrots 1 c. diced celery 1 c. zucchini, diced 1 c. yellow squash, diced 1 tsp celery salt 1 tsp Italian-style seasoning 1 TBS dried parsley Sea salt (to taste) Cracked black pepper (to taste) 32 oz box chicken broth + additional 1-1/2 cups 4 TBS cornstarch ¼ c. very cold water

Spray Dutch oven with cooking spray. Begin constructing a mirepoix by adding onion, garlic, salt and pepper; cook on low appx. 3-5 minutes or until onions start to “sweat.” Next, add celery, carrots and celery salt and cook for 5-7 minutes. Add zucchini, squash and Italian seasoning and continue cooking for another 5-7 minutes, stirring well. Stir in chicken, combining thoroughly then add broth, then add parsley and noodles; cover and simmer on low for 25 minutes. Turn off heat, combine cornstarch and water then stir into chicken and noodles. Makes 10 cups at 3 Points® per cup

35

Lemon Chicken w/Rice & Artichokes

Lemon-Ginger Chicken w/Pine Nut Couscous

1 lb. boneless, skinless chicken breast, cut into 1/2” pieces 2-1/4 c. chopped onion 1 c. chopped red bell pepper 2 c. cooked white rice 1/4 c. fresh lemon juice 14 oz. chicken broth 1 - 14 oz. can quartered artichoke hearts, drained 2 TBS grated Romano cheese Cooking spray Salt & pepper to taste

Store-bought boxed pine nut couscous is the perfect accompaniment to this Mediterranean-style dish. Add green beans w/pine nuts to complete the meal. 4 - 4 oz. boneless, skinless chicken breasts, pounded flat with meat tenderizer maillot Marinade 1 TBS lemon zest 2 TBS fresh minced ginger 1/4 c. lemon juice 1 TBS brown sugar 1 tsp sesame oil 1/4 tsp salt 1/2 tsp red pepper flakes

Heat a Dutch oven coated with cooking spray over mediumhigh heat. Add chicken, and bell pepper. Saute 10 minutes. Stir in rice, lemon juice, salt, pepper and broth; bring to a boil. Cover, reduce heat to low and simmer 15 minutes. Stir in artichokes and cook another minute or until thoroughly heated; sprinkle with cheese.

Combine all marinade ingredients in large ziplock bag, then add chicken. Marinade for at least 1/2 hour, then heat grill pan to high heat. Grill 5 minutes per side, or until cooked completely through.

Makes 4 - 2 cup servings at 6 Points per serving Source: Cooking Light Annual Recipes 2005

Makes 4 servings at 4 Points per serving; add 2 Points for 1/2 cup couscous

36

Grilled Chicken Caesar Salad

Buffalo Chicken Salad

Serve with pita bread, coated with cooking spray and garlic salt and heated on the grill for 2 additional Points

1 lb. boneless, skinless chicken breasts, cut into 2” pieces 8 cups chopped Romaine lettuce 4 thinly sliced large celery ribs 1/2 cup hot wing sauce 1/2 cup lite bleu cheese dressing, divided 1/2 cup shredded cheddar cheese, divided Cooking spray Sea salt & cracked black pepper to taste

4 - 4 oz. boneless, skinless chicken breasts, pounded flat with meat tenderizer maillot 8 cups chopped Romaine lettuce 16 whole Kalamata olives 16 cherry tomatoes, halved 16 pepperoncini 16 very thin cucumber slices 1/4 c. freshly shredded Parmigiano-Reggiano cheese, divided 1 cup lite Caesar dressing, divided Sea salt & cracked black pepper to taste

Turn oven on to hi - broiler setting. Cover baking sheet with foil then spray with cooking spray. Season chicken pieces with salt and pepper, then distribute evenly on baking sheet. Spray top with additional spray.

Season each side of chicken breasts with salt & pepper, then place in large ziplock bag; pour in 1/2 cup dressing and marinade for at least 15 minutes.

Place directly under broiler 10 - 12 minutes, turning once until browned and cooked through. Remove from oven and toss in wing sauce.

Heat grill pan to high then coat with cooking spray. Grill chicken 5 minutes per side or until thoroughly cooked.

Distribute lettuce among 4 large plates then distribute celery and chicken mixture on top. Add 2 tablespoons dressing to each salad then sprinkle each with 2 tablespoons shredded cheese.

Divide lettuce, olives, tomatoes, pepperoncini and cucumber slices evenly among 4 large plates. Slice each piece of chicken into 1/4” pieces, placing on top of salad mixtures. Top each salad with 2 tablespoons dressing and 1 tablespoon cheese. Sprinkle lightly with additional cracked pepper if desired.

Makes 4 salads at 7 Points each

Makes 4 salads at 6 Points each.

37

Apricot Tarragon Chicken Salad 2 - 6 oz. boneless, skinless chicken breasts 1 TBS minced fresh parsley 2 tsps minced fresh tarragon 1/2 tsp salt, divided 1/4 tsp freshly ground black pepper Cooking spray 3 TBS olive oil 4 tsps white wine vinegar 8 c. mixed fresh salad greens 8 oz. canned or fresh apricots, thinly sliced 1/3 c. very thinly sliced red onion A light white wine goes perfectly with this salad; serve with a hearty French bread for an ideal gourmet dinner

Prepare grill to medium-high heat. Pound chicken breasts using a meat mallet until very thin; sprinkle with 1/4 tsp. salt, pepper, parsley and tarragon. Place chicken on grill rack coated with cooking spray; grill 5 minutes per side or until done; transfer to a plate and cool to room temperature. Combine oil, vinegar, remaining 1/4 tsp. salt and extra pepper to taste. Next, combine salad greens, apricots and onion in a large bowl. Pour vinaigrette over salad mixture, combining well. Place 2 cups salad each among 4 plates; cut chicken breasts crosswise into thin slices; top each serving evenly with the chicken. Makes 4 servings at 5 Points per serving (figure in additional Points if serving with bread and wine)

Adapted from Cooking Light Magazine June „09

38

Herbed Chicken Piccata with Creamy Parmesan Orzo Chicken 2 TBS dried breadcrumbs 1 tsp dried basil 1 tsp grated lemon rind 1/8 tsp black pepper 2 garlic cloves, minced 4 - 4 oz boneless, skinless chicken breasts Cooking spray 1 tsp lite butter 8 thin lemon slices 1/4 c. chicken broth 2 TBS chopped fresh parsley 2 TBS fresh lemon juice

Combine first 5 ingredients in a shallow dish. Pound chicken breasts using a meat mallet until very thin, then lightly coat each piece of chicken with cooking spray and dredge in breadcrumb mixture. Melt butter in large nonstick skillet coated with cooking spray over medium-high heat, add chicken and cook 4 - 5 minutes per side or until done. Remove chicken from pan; keep warm. Add lemon slices to pan and sauté 30 seconds. Add broth, parsley and lemon juice; cook an additional minute or until warmed through. Spoon sauce over chicken to serve. Makes 4 servings at 3 Points per serving

Orzo 1 TBS butter 1 c. uncooked orzo 2-1/2 c. chicken broth 1/4 c. grated Parmesan cheese 2 TBS fresh basil, very thinly sliced Sea salt & fresh black pepper to taste

Heat butter in medium saucepan over medium heat; add orzo and cook 3 minutes, stirring constantly. Stir in broth, 1/2 cup at a time and bring to a boil. Reduce heat and simmer 15 minutes until liquid is absorbed and orzo is done. Remove from heat and stir in salt, pepper, basil and cheese. Makes 4 - 1/2 cup servings at 5 Points per serving Source: Cooking Light

39

Baked Hoisin Chicken with Green Onion Rice 4 - 4 oz. boneless, skinless chicken breasts 1 - 15 oz. jar hoisin sauce 3/4 c. fresh minced green onion greens 2 c. cooked white rice Salt & pepper to taste Cooking spray Preheat oven to 375°. Line baking dish with foil and spray with cooking spray; place chicken on foil and sprinkle with salt and pepper. Pour entire jar of hoisin sauce over chicken, coating thoroughly. Bake 30 - 45 minutes or until chicken is completely done. Stir 1/2 cup green onions into rice then distribute evenly among 4 plates. Top each with chicken breast and sauce from baking dish and sprinkle with remaining green onion.

Grilled Chicken w/Roasted Red Pepper Hommus Look for this hommus in the deli section of your favorite grocery store - serve with long-grain wild rice or couscous and grilled squash for a complete healthy dinner 4 - 4 oz. boneless, skinless chicken breasts 1 - 8 oz container roasted red pepper hommus Cooking spray Salt & pepper to taste Season chicken with salt and pepper; coat grill pan with cooking spray and heat to medium-high. Grill chicken for 5 minutes per side or until thoroughly cooked. Remove from heat and top each piece of chicken with 2 tablespoons hommus. Makes 4 servings at 4 Points per serving

Makes 4 servings; 1 piece chicken breast with sauce and 1/2 cup rice at 6 Points per serving

40

Chicken Kabobs

Chicken Paprikash

This is best on an outside grill, giving you much more work-space and hardly any clean-up!

1 lb. chicken tenders, cut into 1” strips 1 c. fat-free sour cream 1 c. large diced onion 1/2 c. chicken broth 2 TBS paprika, divided 1/2 tsp salt, divided 1/4 tsp black pepper Salt & pepper to taste Cooking spray 4 cups cooked egg noodles

1 lb. boneless, skinless chicken breasts; cut into 2” pieces 1 large green pepper; cut into 1” pieces 1 large onion; quartered and separated into pieces 1 large zucchini; cut into 1” thick slices 16 cherry tomatoes 1 cup lite Caesar dressing, divided Salt & pepper to taste

Combine sour cream, 1 tablespoon paprika, 1/4 tsp salt and pepper in a bowl and set aside.

Season chicken with salt and pepper; place into large ziplock bag and cover with 1/2 cup dressing. Marinate for at least 1/2 hour.

Combine 1 tablespoon paprika, 1/4 tsp salt and sprinkle over chicken; stir until well-coated.

Place vegetables into another large ziplock bag and cover with remaining dressing to coat.

Spray Dutch oven with cooking spray and cook onion over medium heat about 3 minutes, or until just softened. Add chicken and continue cooking another 8 - 10 minutes or until chicken is completely cooked through. Stir in broth and cook another 3 - 4 minutes or until broth is almost evaporated.

Thread each ingredient on to large metal skewers beginning with green pepper, chicken, onion, tomato and zucchini, fitting at least 4 pieces of each item onto skewer; packing very tightly together and ending with green pepper.

Reduce heat to medium-low and stir in sour cream mixture; cook another 1 minute or until heated through.

Cook 5 - 8 minutes per side or until chicken is completely cooked through.

Makes 4 servings (1/2 cup chicken & 1 cup noodles) at 9 Points per serving Source: Cooking Light

Makes 4 servings at 5 Points per serving

41

Chicken Cacciatore I simplified and lightened the “standard” chicken cacciatore recipe by using boneless, skinless chicken while keeping the same great flavors of this traditional dish; serve with Caesar Penne Pasta (pg. 7), Italian salads (pg. 15) and Herbed Focciaca (pg. 12) for an absolute explosion of flavors! 1 lb. boneless, skinless chicken breast, cut into 1” pieces 1 large onion, diced 2 large garlic cloves, pressed 1 large celery rib, chopped 1 red bell pepper, diced 1 green pepper, diced 4 oz. fresh mushrooms, finely chopped 1 TBS dried Italian seasoning 1 1-lb jar plain pasta sauce 1/2 c. red wine Sea salt & cracked black pepper to taste Olive oil cooking spray

Spray Dutch oven with cooking spray; add onion, garlic, salt and pepper; cook over medium-low heat, stirring constantly for about 3 minutes or until onions are just softened. Add chicken and Italian seasoning; continue cooking for another 5 - 7 minutes or until lightly browned. Next, add celery, peppers and mushrooms. Continue cooking until peppers begin to soften, about 4 more minutes. Pour in pasta sauce and wine, stir thoroughly then cover and r educe heat to low and simmer 20 minutes. Makes four 1-1/2 cup servings at 5 Points per serving

42

Spinach & Chicken Fettuccine

Baked Italian Chicken

Cook pasta per package directions, reserving 1/2 cup pasta water.

2 c. cooked rigatoni 1 lb. chicken tenders, cut into 1” pieces 1 medium onion, diced 2 cloves garlic, minced 1 c. low-fat shredded mozzarella 1 - 14.5 oz. can Italian-style diced tomatoes 1 TBS Italian-style seasoning 1/4 c. Italian-flavored bread crumbs 1/4 c. freshly grated Parmesan cheese 1 tsp. dried parsley Sea salt & fresh black pepper to taste 1TBS olive oil Butter-flavored cooking spray

Bring broth, lemon juice and zest to boil in large heavy skillet over medium-high heat. Stir in spinach, stirring constantly until spinach is cooked down. Add chicken; continue stirring until heated through.

Preheat oven to 400°. Heat olive oil in Dutch oven and add onion, garlic, Italian seasoning, salt, pepper and chicken; cook until chicken is lightly browned and cooked through, 8 10 minutes.

Place cooked pasta into large bowl and add chicken and spinach mixture; toss, coating well. Next, toss in olive oil, pine nuts and Parmesan, plus pasta water 1/4 cup at a time, if needed to keep pasta mixture moist.

Stir in tomatoes and mozzarella then add cooked pasta, stirring until thoroughly combined. Place into 3 quart casserole dish coated with cooking spray. Combine Parmesan, parsley and bread crumbs; sprinkle over pasta mixture then spray with additional butter spray.

Makes 8 - 1 cup servings at 6 Points per serving

Bake for 30 minutes or until top is golden brown.

Inspired by Giada De Laurentiis

Makes 4 servings at 7 Points per serving Inspired by Giada De Laurentiis

4 c. shredded roasted garlic-flavored chicken 1 - 6 oz. bag baby spinach 1 - 9 oz container fresh fettuccine 1/4 c. fresh lemon juice 1 TBS lemon zest 1/2 c. pine nuts, toasted 14 oz. chicken broth 3/4 c. freshly grated Parmesan cheese 1 TBS olive oil

43

Beer Can Chicken

Baked Chicken Parmesan 2 c. dried Farfalle (bow-tie) pasta 1 large egg 1 TBS lowfat buttermilk 1/3 c. seasoned bread crumbs 1 TBS dried parsley ¼ c. shredded parmesan cheese ½ c. low fat mozzarella cheese 1 c. spaghetti sauce Kosher or Sea Salt and cracked black pepper to taste 2 – 4 oz boneless skinless chicken breasts

1 medium whole chicken (4 to 5 pounds) 2-1/2 TBS Memphis Rub 1 - 12 oz. can beer Preheat oven to 350° Rinse chicken inside and out; pat dry. Sprinkle 1 TBS of the rub inside the neck and body cavity, then rub another 1 TBS all over the skin of the bird. Pop the tab on the beer can; using a “church-key” style can opener, make 6 or 7 holes in the top of the can. Pour out top inch of beer, then spoon remaining dry rub through the holes in the beer can.

Preheat oven to 400; spray a 1-quart shallow baking dish with nonstick spray.

Holding the chicken upright, push the chicken down onto the beer can so that the can goes into the cavity.

Begin cooking pasta in boiling water for 12 minutes; drain Beat the egg and buttermilk in a shallow bowl then combine bread crumbs, parmesan and parsley in another shallow dish.

Stand the chicken on a roasting pan and roast for 2 hours 4 Points per 4 oz serving, without the skin

Coat chicken pieces in the egg mixture then salt and pepper to taste; next dredge chicken in bread crumb mixture.

Memphis Rub 2 TBS Paprika 1/2 tsp celery salt 1-1/2 tsp dark brown sugar 1/2 tsp pepper 1-1/2 tsp granulated sugar 1/2 tsp dry mustard 1 tsp salt 1/2 tsp garlic powder 1 tsp cayenne pepper 1/2 tsp onion powder

Place chicken in baking dish; bake for 22 minutes turning once. Remove chicken from oven and spoon sauce on top then add the mozzarella. Return to oven and continue cooking for additional 5 minutes or until cheese is melted. Serve chicken over pasta with sauce. Serves 2: 1 piece chicken with ½ c. cooked pasta and ½ c. sauce Points - 8

Combine and can be stored for up to 6 months Source: “The Barbecue Bible”

44

Ham, Turkey & Fish Ham, Swiss & Asparagus Potatoes - 46 Ham & Sweet Potato Hash - 47 Ham Tetrazzini - 48 Polenta w/Turkey Sausage - 49 Turkey Tostadas - 49 John‟s Home-MadeTurkey Sausage Pasta Sauce - 50 Tuna Noodle Casserole - 51 Crispy Baked Fillets - 52 Parmesan-Basil Perch - 53 Tuna Melts - 53

45

Ham, Swiss & Asparagus Potatoes Probably my very favorite meal ever, this is a reconstruction of ingredients that I put to use to make a whole new dinner! Even better, I lightened it up by using spreadable Swiss instead of a typical cheese sauce, so this one is extra super awesome fabulous! 1 lb. Russet potatoes, peeled and sliced into ½” slices 1 bunch fresh asparagus cut into 1” pieces with woody stems removed 8 oz diced ham 1 - 5 oz. container Alouette® Crème de Swiss spreadable cheese ¼ c. grated fresh Romano cheese ½ medium onion, diced ¼ c. chicken broth 1 tsp lemon juice 1 tsp nutmeg butter spray Sea salt and cracked black pepper (to taste) Preheat oven to 375. Cook potatoes in boiling water for 15 minutes; drain and set aside. Meanwhile, sauté onions and asparagus in pan coated with cooking spray until onions are softened; season with salt and pepper. Add lemon juice and broth and continue cooking until broth is nearly evaporated, then stir in ham. Once the ham is heated through, transfer mixture to a large bowl and stir in the container of Swiss and nutmeg, combining thoroughly. Fold in potatoes until well-combined then put mixture into a casserole dish coated with butter spray. Sprinkle with Romano cheese and bake for 15 minutes or until top is browned. Makes appx. 6 cups at 4 Points® per cup Note: Fresh mushrooms may be included at the ham addition stage with no factor on the Points® value.

46

Ham & Sweet Potato Hash It’s hard to resist the sweet and savory flavors in this dish; each bite has an explosion of taste and it’s just oh-sogood while good for you too! 1 lb diced, peeled sweet potato 2 c. diced red potato 1 TBS olive oil 8 oz diced ham 1 c. chopped green bell pepper 2/3 c. chopped green onions 1 tsp celery salt 1/4 tsp nutmeg ¼ c. fat-free reduced sodium chicken broth 1 TBS cider vinegar Salt & pepper to taste Olive oil cooking spray

Place potatoes in saucepan, cover with water and bring to a boil; continue cooking for 12 minutes then drain. Spray Dutch oven with cooking spray then heat olive oil over medium heat and add ham, cook for about 3 minutes, stirring frequently. Add bell pepper and onions and cook for another 3 minutes, stirring frequently. Add in potatoes, celery seed, nutmeg and salt & pepper, cook for another 4-5 minutes stirring occasionally. Combine broth and vinegar then stir into potato mixture. Toss gently until liquid is absorbed. Makes 6 one-cup servings at 4 Points® per cup Adapted from Cooking Light Annual Recipes 2004

47

Ham Tetrazzini 1/4 c. all-purpose flour 1 c. chicken broth 1 c. 2% reduced-fat milk 1/4 tsp pepper 1 TBS butter or stick margarine 2 c. sliced fresh mushrooms 1/2 c. diced green bell pepper 3 cups hot cooked wide egg noodles 1 c. cubed lean ham 1/3 c. grated Parmesan cheese 1 TBS dry sherry 1/3 c. dry bread crumbs Cooking spray

Preheat oven to 450° Place flour in a bowl then gradually add broth, milk and pepper; stir with a whisk until well-blended. Melt butter in a large nonstick skillet over medium-high heat. Add mushrooms and bell pepper; sauté 3 minutes. Add flour mixture and cheese; cook 2 minutes or until thick and bubbly, stirring constantly. Combine sauce with the sherry then stir in the noodles and ham and place in a 11/2 quart casserole dish coated with cooking spray. Sprinkle with breadcrumbs and bake for 10 minutes or until bubbly. Makes 5 one cup servings at 6 Points per serving

Adapted from Weight Watchers Just Like Home

48

Polenta w/Turkey Sausage

Turkey Tostadas

1 - 16 oz tube refrigerated prepared polenta, cut into 1/4” thick slices 3/4 lb. hot turkey Italian sausage 1 c. chopped green bell pepper 1 medium onion, diced 1 tsp. dried Italian seasoning 2 - 14.5 cans Italian flavored diced tomatoes, drained 1 c. shredded part-skim mozzarella cheese Cooking spray Preheat oven to 450° Arrange polenta slices in bottom of an 11 x 7 inch baking dish coated with cooking spray. Bake for 8 minutes, turning once. Remove casings from sausage. Coat a large nonstick skillet with cooking spray and place over medium-high heat until hot. Add onion, bell pepper and sausage; cook for 8 minutes or until sausage is done, stirring to crumble. Add Italian seasoning and tomatoes; cook 2 minutes or until thoroughly heated.

1/2 c. chopped onion 2 garlic cloves, pressed 1 lb. ground turkey breast, extra lean 1/2 c. water 3 TBS bottled salsa 2 tsp dried oregano 2 tsp ground cumin 1-1/2 tsp chili powder 1 (4.5 oz.) can chopped green chilies, undrained 1 c. preshredded reduced-fat Mexican blend cheese Salt & pepper to taste 12 corn tortillas, warmed Refried beans Shredded lettuce (optional) Diced tomatoes (optional) Fat-free sour cream (optional) Black olives (optional)

Makes four 1-1/2 cup servings at 7 Points per serving

Heat a large nonstick skillet coated with cooking spray over medium heat. Add onion and garlic and cook 3 minutes or until tender, stirring frequently. Add turkey, salt and pepper and cook 10 minutes or until turkey is browned, stirring to crumble. Combine water and next 5 ingredients and add to turkey. Cover and cook an additional 5 minutes over medium heat. Spoon 2 TBS beans over each tortilla then top with 1/2 cup turkey mixture per 2 tortillas and optional toppings.

Adapted from Cooking Light What‟s For Dinner

Makes 6 servings at 7 Points per serving

Pour sausage mixture over polenta and sprinkle with cheese. Bake for 5 minutes or until cheese is melted and bubbly.

49

John’s Home-Made Turkey Sausage Pasta Sauce My husband also has great kitchen skills, and this is definitely the best home-made sauce I’ve ever had! 1 lb. Roma tomatoes 3 TBS olive oil 4 cloves garlic, pressed 2 tsp dried basil 1 TBS fresh oregano 3/4 c. white wine 1 tsp sugar 1/4 c. shredded carrots 1 TBS cornstarch, dissolved in 2 TBS water 1 tsp salt 1/2 tsp crushed red pepper flakes 1 large onion, diced 2 TBS shredded parmesan cheese Cooking spray 3/4 lb. hot Italian turkey sausage, casings removed and cooked through, crumbled

Cut off tops of tomatoes and chop in blender. Coat Dutch oven with cooking spray and add olive oil, onion and garlic. Saute until softened, stirring constantly. Add carrots, oregano, basil, salt and red pepper flakes; blend well. Add tomatoes, sugar, wine, cheese and cornstarch mixture. Cover and simmer on low heat for 20 minutes. Add cooked turkey sausage and cook an additional 5 minutes or until heated through. 1 cup = 4 Points

50

Tuna Noodle Casserole While this takes a little extra time to prepare, it’s so well worth the effort - the lemon juice is a nice addition giving a great lightness to the entire dish. 1 TBS butter or stick margarine 3/4 c. diced onion 1 c. 2% reduced fat milk 1 (10-1/2 oz) can condensed reduced-fat Cream of mushroom soup, undiluted 3 c. cooked egg noodles 1-1/4 c. frozen green peas, thawed 1 TBS lemon juice 1/4 tsp salt 1/4 tsp pepper 2 (6-oz.) cans low-salt tuna in water, drained and flaked 1/3 c. dried breadcrumbs 2 TBS grated Parmesan cheese

Preheat oven to 450° Melt butter in a saucepan over medium-high heat. Add onion; sauté 3 minutes. Add milk and soup, cook 3 minutes stirring constantly with a whisk. Combine soup mixture, noodles and next 6 ingredients in a large bowl then transfer to a 2-quart casserole coated with cooking spray. Combine breadcrumbs and cheese and sprinkle over top. Bake for 15 minutes or until bubbly. Let stand 5 minutes before serving. Makes 4 (1-1/2 cup) servings at 8 Points per serving

Adapted from Weight Watchers Just Like Home

51

Crispy Baked Fillets 1/2 c. all-purpose flour 1/2 c. 1% low-fat buttermilk 1 large egg, lightly beaten 3/4 c. cornflake crumbs 1 tsp. dried Italian seasoning 1/2 tsp. pepper 1/2 tsp. salt 1/4 tsp. garlic powder 4 (6 oz.) orange roughy fillets 2 TBS vegetable oil

Preheat oven to 450° Place flour in a pie plate or shallow dish. Combine buttermilk and egg in a shallow bowl. Combine crumbs, Italian seasoning and pepper in a pie plate or shallow dish; stir well. Sprinkle salt and garlic powder over fillets. Dredge fillets in flour; dip in buttermilk mixture then dredge in cornflake mixture. Set fillets aside. Pour oil in center of a jelly roll pan; place in oven 5 minutes or until hot. Remove pan from oven and spread hot oil with a spatula over an area just large enough to accommodate fillets. Quickly place fillets in oil on pan. Bake for 6 minutes then turn over and bake an additional 7 minutes or until fish flakes easily when tested with a fork. Makes 4 servings at 7 Points per serving

Source: Weight Watchers Fast & Easy

52

Parmesan-Basil Perch

Tuna Melts

2 tablespoons dry breadcrumbs 2 tablespoons grated parmesan cheese 1 tablespoon chopped fresh basil leaf or 1 teaspoon dried basil leaves 1/2 teaspoon paprika 1 dash pepper 1 lb ocean perch (or other lean fish filets) 1 tablespoon margarine, melted 1 tablespoon chopped fresh parsley

1 (6-oz.) can albacore tuna packed in water, drained and broken into chunks 1/4 c. reduced-fat mayonnaise 1 celery rib, finely chopped 2 TBS finely chopped scallion 1 TBS lemon juice 1/4 tsp salt 1/4 tsp black pepper 2 drops hot pepper sauce 2 light whole-grain English muffins, split and toasted 4 slices lite American cheese

Move oven rack to position slightly above middle of oven. Heat oven to 375 degrees. Spray rectangular pan,13 x 9 x 2 with cooking spray.

Preheat the broiler.

Mix all ingredients except fish, margarine, and parsley. Brush one side of fish with margarine, dip into crumb mixture. Place fish, coated sides up, in pan. Bake uncovered 15 to 20 minutes, or until fish flakes easily with fork.

Combine the tuna, mayonnaise, celery, scallion, lemon juice, salt, pepper and pepper sauce together in a medium bowl. Top each muffin half evenly with the tuna mixture and a cheese slice.

Sprinkle with Parsley; serve immediately Place the sandwiches on a baking sheet and broil 5 inches from the heat until the cheese melts, about 2 minutes. Makes 4 servings at 4 Points per serving Makes 4 open-face sandwiches at 5 Points per serving Source: Betty Crocker‟s Healthy New Choices

Adapted from Weight Watchers Comfort Classics

53

Vegetarian Chickpea and Corn Patties - 55 Pasta Primavera - 56 9-Cheese Stuffed Shells - 57 Fresh Tomato Lasagna - 58 Vegetable Lasagna - 59 Broccoli & Cheese Casserole - 60 Grilled Brie & Tomato Panini - 60 Chipolte Mac & Cheese - 61

54

Chickpea and Corn Patties 2 tsp. olive oil, divided 1-1/2 cups fresh corn kernels 1 c. chopped onion 1/4 tsp. dried thyme 1 (19 oz.) can chickpeas, rinsed and drained 1/2 c. dried Italian breadcrumbs 2 TBS cornmeal 1/2 tsp. salt 1/4 tsp. ground red pepper 4 tsp. cornmeal Cooking spray 1/4 c. fat-free sour cream 1/4 c. bottled salsa

Heat one teaspoon oil in a large nonstick skillet over medium-high heat. Add corn, onion and thyme; sauté 2 minutes. Place onion mixture, chickpeas, breadcrumbs, t tablespoons cornmeal, salt, and red pepper in a food processor. Pules 8 times or until combined and chunky. Divide chickpea mixture into 8 equal portions, shaping each into a 1/2 inch thick patty then dredge patties in 4 teaspoons cornmeal. Heat 1/2 teaspoon oil in skillet coated with cooking spray over medium-high heat. Add 4 patties, cook 5 minutes then carefully turn over and cook an additional 4 minutes. Repeat procedure with 1/2 teaspoon oil and remaining patties. Serve with fat-free sour cream and salsa. Makes 4 servings at 5 Points per serving

55

Pasta Primavera 1/2 lb. uncooked fusilli 2 c. (1-inch) diagonally cut thin asparagus 1/2 c. frozen green peas, thawed 1 tsp. olive oil Cooking spray 1 small yellow bell pepper, cut into julienne strips 1 small red onion, thinly sliced 2 garlic cloves, pressed 1 c. halved cherry tomatoes 2/3 c. chicken broth 1/3 c. whipping cream 1/2 tsp. salt 1/2 tsp. crushed red pepper 1/4 c. grated fresh Parmesan cheese

Cook pasta according to package directions. Add asparagus and peas during the last minute of cooking. Drain and place in a large bowl. Heat oil in a large nonstick skillet coated with cooking spray over mediumhigh heat. Add bell pepper, onion and garlic; sauté 5 minutes. Add tomatoes, sauté 1 minute. Stir in broth, whipping cream, salt and red pepper; cook 2 minutes or until thoroughly heated. Add tomato mixture to pasta mixture; toss to coat. Sprinkle with cheese and serve immediately. Makes 4 (1-1/2 cup) servings at 7 Points per serving

Source: Cooking Light

56

9-Cheese Stuffed Shells 16 cooked and cooled jumbo pasta shells (boil in salted water for 10 minutes only) 1 jar Prego roasted garlic Parmesan sauce 1 c. shredded Italian 5-cheese blend 3/4 c. sun-dried tomato & basil feta cheese 3/4 c. low-fat ricotta cheese 3/4 c. low-fat cottage cheese 1 c. grated fresh Parmesan cheese (reserve 1/4 cup) 3 finely minced or pressed garlic cloves 1 egg *1 tsp Italian spice blend *1 tsp oregano 1 TBS dried parsley salt & pepper 1/4 tsp each or more to taste Olive oil cooking spray

Preheat oven to 375. Spray 13 x 9 baking dish with cooking spray and spread 1/2 c. of pasta sauce on the bottom. In a large bowl, lightly mix egg, salt, pepper and garlic. Add all cheeses and spices and mix well. Spoon generous tablespoon into each shell, arrange in dish, then cover with remaining pasta sauce. Cover with foil and bake for 25 minutes. Sprinkle remaining Parmesan over the top of the shells and bake uncovered for an additional 5 minutes.

Makes 4 servings at 7 Points per serving

*Crush the spices in your hands over the bowl to better release their flavors

57

Fresh Tomato Lasagna 1 TBS olive oil 1 c. finely chopped onion 4 garlic cloves, pressed 7 c. chopped peeled tomato (about 4 lbs.) 2/3 c. thinly sliced fresh basil 1 tsp. salt, divided 1/4 tsp. black pepper, divided 2 c. part-skim ricotta cheese 1 c. shredded part-skim mozzarella cheese Cooking spray 8 cooked lasagna noodles 1/2 c. finely shredded fresh Parmesan cheese 1 TBS thinly sliced fresh basil

Heat oil in a Dutch oven over medium heat; add onion and garlic and cook 10 minutes or until tender, stirring occasionally. Add tomato; bring to a boil. Reduce heat and simmer 1 hour and 20 minutes or until slightly thickened. Remove from heat; stir in 2/3 cup basil, 3/4 teaspoon salt and 1/8 teaspoon pepper; set aside. Preheat oven to 375° Heat ricotta in a medium saucepan over medium heat until hot; stir in mozzarella, stirring until melted. Remove from heat and stir in remaining salt and pepper. Spread 2 cups tomato mixture in bottom of a 13 x 9 inch baking dish coated with cooking spray. Arrange 4 noodles over tomato mixture then top with ricotta mixture. Arrange 4 noodles over ricotta mixture and top with remaining tomato mixture. Sprinkle evenly with Parmesan. Bake for 15 minutes or until cheese melts and filling is bubbly. Remove from oven and sprinkle with basil. Let stand 5 minutes before serving. Makes 8 servings at 6 Points per serving Source: Culinary Institute of America

58

Vegetable Lasagna 1-1/2 cups pasta sauce 1 (14.5 oz.) can stewed tomatoes, undrained and chopped 2 c. fat-free cottage cheese 1/2 c. grated Parmesan cheese 1/4 tsp. salt 1/4 tsp. pepper Cooking spray 9 uncooked lasagna noodles 1 c. shredded zucchini 1 c. shredded yellow squash 1 c. shredded carrots 6 (1-oz.) slices provolone cheese, each cut into 6 strips

Preheat oven to 350° Combine pasta sauce and tomatoes; stir well and set aside. Combine cottage cheese, Parmesan cheese, salt and pepper; stir well and set aside. Combine zucchini, squash and carrots; set aside. Spread one-third tomato mixture into bottom of a 13 x 9-inch baking dish coated with cooking spray. Place 3 uncooked lasagna noodles over tomato mixture; top with onethird zucchini mixture. Spread one-third cottage cheese mixture evenly over zucchini; top with 12 provolone strips. Repeat layers twice then cover and bake for 45 minutes. Uncover and bake an additional 15 minutes or until thoroughly heated. Let stand 15 minutes before serving. Makes 8 servings at 6 Points per serving

Adapted from Weight Watchers Just Like Home

59

Broccoli & Cheese Casserole

Grilled Brie & Tomato Panini 2 slices Weight Watchers whole wheat bread 2 TBS Alouette crème de brie cheese 1 TBS Dijon mustard 2 large tomato slices Spring salad mix Butter spray Garlic salt

2 (10 oz.) packages frozen chopped broccoli, thawed and drained 1 can condensed reduced-fat cream of mushroom soup, undiluted 4 oz. Velveeta Light, cubed 1 cup uncooked instant rice 1/2 cup chopped onion 1/4 cup fat-free milk 2 TBS lite butter, softened Cooking spray

Heat grill pan or panini press to high. Spray one side of each bread slice with butter spray and sprinkle with garlic salt. Spread brie on opposite side of one slice then Dijon on the other; add salad mix and tomatoes. Grill until cheese is warm and melted and bread is nicely browned.

Preheat oven to 350° Combine all ingredients except cooking spray in a large bowl; stir well. Spoon into a 2-quart casserole coated with cooking spray. Bake for 45 minutes or until thoroughly heated and rice is done.

1 sandwich = 3 Points

Makes 4 (1 cup) servings at 6 Points per cup

Source: Weight Watchers Just Like Home

60

Chipolte Mac & Cheese 1 (7 oz.) can chipolte chiles in adobo sauce 1 TBS lite butter 1/2 c. finely chopped onion 1/2 c. finely chopped green bell pepper 1 garlic clove, pressed 2 TBS all-purpose flour 1 (14.5 oz.) can diced tomatoes and green chilies, undrained 4 c. hot cooked elbow macaroni 2 c. shredded reduced-fat sharp Cheddar cheese 1 c. 1% low-fat cottage cheese 1 c. 1% reduced-fat milk 1/4 c. grated fresh Parmesan cheese 1 large egg, lightly beaten 3 TBS dried breadcrumbs Cooking Spray

Preheat oven to 350° Remove 1 teaspoon adobo sauce from can; set sauce aside. Remove 2 chipolte chilies from can; finely chop to measure 1 tablespoon. Reserve remaining chilies and adobo sauce for another use. Melt butter in a Dutch oven over medium-high heat. Add chopped chilies, onion, bell pepper and garlic; cook 4 minutes or until onion is tender, stirring frequently. Sprinkle with flour and cook 30 seconds, stirring constantly. Reduce heat to medium; add tomatoes. Cook 3 minutes or until thickened. Add reserved adobo sauce, pasta and next 5 ingredients; stir to combine. Spoon pasta mixture into a 2-quart baking dish coated with cooking spray; top with breadcrumbs. Bake for 30 minutes or until bubbly. Makes 6 (1 cup) servings at 7 Points per serving

Source: Cooking Light

61

Sweet Treats Chocolate Cherry Chunk Brownies - 63 Jumpin‟ Java Chocolate Brownies - 63 Date & Walnut Energy Bars - 64 Gluten-Free Zucchini Bread - 65 Pear Cobbler - 66

62

Chocolate Cherry Chunk Brownies

Jumpin’ Java Chocolate Brownies

Much to my surprise, this has been my #1 requested recipe! While trying to figure out how to make a healthy Father’s Day treat, I put this together on a whim never dreaming how popular this would become – while they taste absolutely sinful, they’re moist & healthy bites of Heaven!

If you’re familiar with chocolate-covered espresso beans, now you have the brownie version. Since I love, love, love chocolate and coffee, this was a natural! Using actual ground coffee especially enhances the flavor. 1 box No Pudge brownie mix 1 container Weight Watchers Vanilla Yogurt *2 TBS coffee (liquid), divided 2 TBS ground coffee + 1 tsp ½ bag Nestle Chocolate Chunks 1 container Betty Crocker Whipped Milk Chocolate Frosting Pam Butter Spray

1 box No Pudge brownie mix 1 container Weight Watchers Amaretto Cheesecake Yogurt 1 TBS Starbucks Sugar-Free Vanilla Flavoring ½ bag Nestle Chocolate Chunks ½ bag dried cherries 1 small bag slivered almonds (optional) Chocolate Frosting Pam Butter Spray

Preheat oven and spray a 9 x 13 baking pan with butter spray. Combine brownie mix and yogurt until thoroughly blended then mix in (liquid) coffee. Next, stir in ground coffee and chocolate chunks. Put ½ of the frosting in a bowl and add the remaining coffee; stir well.

Preheat oven to 350 and spray a 9 x 13 baking pan with butter spray. Combine brownie mix and yogurt until thoroughly blended then mix in vanilla flavoring. Add chocolate chunks, dried cherries and 1/2 bag of almonds. Bake for 30-35 minutes then frost when cooled and sprinkle almonds on top.

Bake for 30-35 minutes then frost when cooled; sprinkle remaining 1 teaspoon grounds over frosted brownies.

Makes 16 brownies at 5 Points® each

Makes 16 brownies at 4 Points® each

Note - these are just as wonderful if almonds aren't used; it's just a nice addition for those that don't have nut allergies.

* I prefer the bolder-flavored Starbucks varieties, but you may use your own personal preference.

63

Date & Walnut Energy Bars Here is an anytime healthy snack with the perfect balance of crunch and sweetness. You can make different varieties by using other types of dried fruit such as apricots or cherries Butter-flavored cooking spray 1 cup quick-cooking oats 1 cup Raisin Bran ¼ cup whole-wheat flour 1 cup walnut pieces 1- 8 oz package chopped dates ½ cup nonfat dry milk ½ tsp ground cinnamon ¼ tsp ground ginger ¼ cup honey 2 large eggs Preheat oven to 350°. Coat 9 x 13-inch baking pan with cooking spray. Combine oats, cereal, flour, walnuts, figs, dry milk, cinnamon and ginger in a large bowl and stir well. Transfer to food processor and coarsely chop. Add the honey and eggs and pulse until well combined. Transfer mixture to the pan; spread evenly with your fingers. Bake until lightly browned around the edges, about 20 minutes. Cool in the pan for 15 minutes then cut into 16 bars. Store in an airtight container at room temperature for up to 3 days, or wrap individually and freeze for up to 3 months. Makes 16 bars at 3 Points per bar Inspired by Ellie Krieger, Food Network Magazine

64

Gluten-Free Zucchini Bread Gluten free is becoming such a way of life for so many people, so finding this recipe was a great discovery! You can find the special ingredients in the organic section of most major grocery stores. 1 c. walnuts, chopped 1-1/2 c. freshly shredded zucchini, liquid squeezed out 1/2 c. vegetable oil 1 c. sugar 2 eggs 2 tsp vanilla 1/2 tsp baking soda 1/2 tsp cinnamon 1/2 tsp salt 1/4 tsp baking powder 1-1/2 c. gluten-free flour mix 1-1/2 tsps xanthan gum Cooking spray Preheat oven to 350° Using a mixer, beat the eggs and add the sugar, oil and vanilla. Add the baking soda, cinnamon, salt and baking powder. Slowly pour in the flour and xanthan gum until well mixed. By hand, stir in the zucchini and walnuts. Pour in loaf pan coated with cooking spray and floured and bake for one hour, 15 minutes. Makes 12 slices at 5 Points per slice

65

Pear Cobbler Preheat oven to 350° 6 c. sliced peeled pear (about 3 lbs.) 1/3 c. packed brown sugar plus 4 tablespoons 1 TBS all-purpose flour 1 TBS lemon juice 1/2 tsp apple pie spice Cooking spray 1/2 c. all-purpose flour 1/2 c. whole-wheat flour 1 tsp baking powder 1/4 teaspoon salt 2 TBS chilled stick lite butter, cut into small pieces 1/2 c. fat-free milk 2 tsps. stick lite butter, melted

Combine pear, 1/3 cup brown sugar and next 3 ingredients in a large bowl and toss gently to coat. Spoon pear mixture into an 8-inch square baking dish coated with cooking spray. Combine all-purpose and wheat flours with 3 TBS brown sugar, baking powder and salt in a medium bowl; cut in 2 tablespoons chilled butter with a pastry blender until mixture resembles coarse meal. Add milk and toss with a fork until flour mixture is moist. Drop dough by heaping tablespoons onto pear mixture. Brush melted margarine over dough and sprinkle with remaining 1 tablespoon brown sugar. Bake at 350 for 45 minutes or until lightly browned and bubbly. Makes 8 servings at 4 Points per serving

Source: Cooking Light

66

Appendix Here are some little tips and tricks to make your menu planning and weekly shopping much easier. Once you print the menu and grocery list sheets to use every week, you’ll see how much time you save by planning ahead!

One month weeknight menu plan - 68 Menu list sheet - 69 Grocery list sheet by department - 70 Index - 71

67

One Month of Weeknight Menu Ideas Grilled Steak w/Asparagus and Baked Potatoes

Apricot Tarragon Chicken Salad

Turkey Tostadas w/Spanish Rice

Pasta Primavera

BBQ Chicken w/Confetti Potatoes

Baked Hoisin Chicken w/Green Onion Rice

Burgers w/Mom‟s Potato Salad and Baked Beans

Ham, Swiss & Asparagus Potatoes

Fresh Tomato Lasagna w/Italian Salads & Garlic bread

Spaghetti w/Meat Sauce, Herbed Focaccia & Italian salads

Buffalo Chicken Salads

Chickpea & Corn Patties w/Fresh Green Beans

Saucy Beef & Cabbage

Roasted Chicken & Noodles

Spicy Grilled Flank Steak w/Red Beans & Rice and collard greens

Ham, Broccoli & Cheese Baked Potatoes 4 Cheese Stuffed Shells w/Italian Salad & Garlic Bread

Ham & Sweet Potato Hash

Bleu Cheese Sirloin Salad & garlic baguette

Chipolte Mac & Cheese w/hot turkey Italian sausage

68

Monday ________________________________________________ Tuesday ________________________________________________ Wednesday ______________________________________________ Thursday ________________________________________________ Friday ___________________________________________________ Saturday _________________________________________________ Sunday __________________________________________________

GROCERY LIST by department

DAIRY _______________________ _________________________

_______________________ _______________________ _______________________ _______________________ _______________________ _______________________

PRODUCE _________________________

_______________________ _______________________ _______________________ _______________________ _______________________ _______________________ _______________________ _______________________

MEAT/POULTRY/SEAFOOD __________________________ _________________________

_______________________ _______________________ _______________________ _______________________

ORGANIC/INTERNATIONAL _______________________ _______________________ _______________________ _______________________ _______________________ BOXED & CANNED

_______________________ _______________________ _______________________ _______________________ _______________________ SNACKS _______________________ _______________________ _______________________ _______________________

CONDIMENTS/SPICES _______________________ _______________________ _______________________ _______________________ _______________________ _______________________

PERSONAL HYGENE _______________________ _______________________ _______________________ _______________________ _______________________ _______________________

BREAD/GRAINS/PASTA _______________________ _______________________ _______________________ _______________________

PHARMACY _______________________ _______________________ _______________________ _______________________

FROZEN FOODS

HOUSEHOLD ITEMS

_______________________ _______________________ _______________________ _______________________ _______________________ _______________________

_______________________ _______________________ _______________________ _______________________ _______________________ _______________________

PET FOOD _______________________ _______________________ _______________________ _______________________

MISCELLANEOUS _______________________ _______________________ _______________________ _______________________ _______________________ _______________________

RECIPE INDEX 9-Cheese Stuffed Shells – 57 Apricot Tarragon Chicken Salad - 38 Asiago, Potato & Bacon Gratin – 11 Baked Chicken Parmesan - 44 Baked Hoisin Chicken w/Green Onion Rice - 40 Baked Italian Chicken - 43 Baked Rigatoni - 31 Beef & Asparagus Stir-Fry - 26 Beef and Vegetable Cheese Casserole - 33 Beef in Garlic Sauce - 27 Beer Can Chicken - 44 Bleu Cheese Sirloin Salad - 18 Broccoli & Cheese Casserole - 60 Broccoli w/Spicy Garlic Oil - 14 Brussels Sprouts w/Shallots - 5 Buffalo Chicken Salad – 37 Caesar Penne Pasta - 7 Cajun Flank Steak - 23 Cheeseburger Macaroni - 30 Chicken Cacciatore - 42 Chicken Kabobs - 41 Chicken Paprikash - 41 Chicken Wings w/Bleu Cheese - 14 Chickpea and Corn Patties - 55 Chinese Beef & Broccoli - 32 Chipolte Mac & Cheese - 61 Chocolate Cherry Chunk Brownies - 63 Coleslaw - 10 Confetti Grilled Potatoes - 10 Crispy Baked Fillets – 52 Date & Walnut Energy Bars – 64 Easy Chili – 21

Fresh Green Beans w/Toasted Pine Nuts - 12 Parmesan-Basil Perch - 53 Fresh Tomato Lasagna – 58 Pasta Primavera - 56 “Fried” Zucchini Sticks – 9 Pear Cobbler - 66 Pepperoncini Roast Beef - 21 Garlic Mashed Potatoes - 8 Pita Bread Pizzas - 15 Gluten-Free Zucchini Bread - 65 Polenta w/Turkey Sausage – 49 Grilled Brie & Tomato Panini - 60 Grilled Chicken Caesar Salad - 37 Roasted Potatoes - 7 Grilled Chicken w/Roasted Red Pepper Rotisserie Chicken & Noodles – 35 Hommus - 40 Grilled Squash - 10 Saucy Beef & Cabbage - 31 Grilled Steaks w/Balsamic vinegar sauce – 23 Sizzling Steak Fajitas - 19 Skillet Lasagna - 24 Ham & Sweet Potato Hash - 47 Smothered Steak - 29 Ham Tetrazzini - 48 Spaghetti w/Meat Sauce - 28 Ham, Swiss & Asparagus Potatoes - 46 Spinach & Chicken Fettuccine - 43 Herbed Chicken Piccata w/ Creamy Steak Soft Tacos with Avocado Salsa - 17 Parmesan Orzo - 39 Stovetop Lemon Asparagus – 8 Herbed Focaccia – 12 Tuna Melts - 53 Italian Salad – 15 Tuna Noodle Casserole - 51 Turkey Tostadas - 49 John‟s Home-Made Turkey Sausage Pasta Twice-Baked Potatoes – 5 Sauce - 50 Jumpin‟ Java Chocolate Brownies – 63 Vegetable Lasagna - 59 Wagon Wheel Beef Soup - 30 Lazy Lasagna - 25 Zucchini & Pine Nut Pancakes - 9 Lemon Chicken w/Rice & Artichokes - 36 Lemon Ginger Chicken w/Pine Nut Couscous – 36 Mango Melon Salad - 13 Marvelous Meatloaf - 28 Mom‟s Potato Salad - 6 Mom‟s Roast Beef – 22 Old-Time Beef Stew - 20 Oven-Fried Onion Rings – 13

71