Wednesday, February 27, 2008

Southwest Stewed Chicken with Black & Red Beans

main meals

POINTS® Value: 4
Servings:
 10

Preparation Time:
 0 min
Cooking Time:
 0 min
Level of Difficulty:
 Easy
Course:
main meals


Ingredients

·         14 1/2 oz Del Monte Diced Tomatoes With Basil, Garlic And Oregano

·         14 1/2 oz Del Monte Diced Tomatoes With Green Pepper And Onion

·         1 Tbsp chili powder

·         12 clove garlic clove(s), garlic cloves chopped

·         14 oz water, tap water

·         1 stalks Dole Celery

·         1 1/2 pound uncooked boneless, skinless chicken breast, stew chicken ingredients

·         1 medium red onion(s), 1 small/med onion chopped

·         12 oz Birds Eye Sweet Corn, Frozen, add frozen

·         15 1/2 oz Bush's Black Beans

·         15 1/2 oz Bush's Red Beans, drained and rinsed

·         1 Tbsp Carapelli Extra virgin olive oil

·         2 Tbsp McCormick Ground cumin

Instructions


sautee vegies add can tomatoes
defrost chicken
add chicken
simmer/cook until done

 

Shrimp & Chicken Jambalaya


main meals

POINTS® Value: 9
Servings:
4
Preparation Time:
20 min
Cooking Time:
20 min
Level of Difficulty:
Easy

You get two heaping cups of this delicious Cajun specialty. It's a flavor-packed, filling meal any time of year.


Ingredients

· 2 tsp olive oil

· 1 medium onion(s), sweet, chopped (about 1 cup)

· 1 medium green pepper(s), chopped (about 1 cup)

· 8 oz uncooked boneless, skinless chicken breast, cut into bite-size pieces

· 29 oz canned stewed tomatoes, undrained

· 12 oz shrimp, frozen ready-to-eat/cooked, thawed and drained

· 1 tsp Italian seasoning, dried

· 1 tsp hot pepper sauce

· 4 cup cooked brown rice

Instructions

· Heat oil in a large nonstick skillet over medium-high heat. Add onion and pepper; cook, stirring, until crisp-tender, about 5 minutes.

· Stir in chicken; cook, stirring, until chicken is no longer pink, about 5 minutes.

· Stir in remaining ingredients, except rice; bring to a boil. Reduce heat; simmer, stirring occasionally, about 5 minutes more.

· Stir in rice; continue cooking until liquid is almost absorbed and rice is thoroughly heated, about 2 minutes. Yields about 2 cups per serving.

Notes

· This recipe also tastes great if you use lean pork tenderloin strips instead of chicken. And go ahead and toss some red beans into the cooked rice.

Chicken with Broccoli & Garlic Sauce

main meals

POINTS® Value: 5
Servings:
4
Preparation Time:
17 min
Cooking Time:
15 min
Level of Difficulty:
Easy

We created a light garlicky gravy and then used it to flavor this Chinese classic. It's so easy and so good that it might just become a weekly staple.


Ingredients

· 2 tsp olive oil

· 1 pound uncooked boneless, skinless chicken breast, cut into 1-inch pieces

· 1 tsp dried thyme, or 2 tbsp fresh minced thyme, or to taste

· 1/2 tsp table salt

· 1/4 tsp black pepper

· 3 medium garlic clove(s), minced, or more to taste

· 2 cup broccoli, florets

· 1 1/2 cup reduced-sodium chicken broth, divided

· 1 1/2 Tbsp cornstarch

· 2 cup cooked brown rice, kept hot

Instructions

· Heat oil in a large skillet over medium-high heat. Place chicken on a plate and season with thyme, salt and pepper. Add garlic to skillet and cook, stirring, 1 minute. Add chicken to skillet and cook until browned on all sides, stirring frequently, about 3 minutes.

· Add broccoli to skillet, cover and cook 2 minutes. Add 1 cup of broth, cover and simmer until chicken is cooked through, about 5 minutes.

· In a cup, dissolve cornstarch in remaining 1/2 cup of broth; add to skillet. Simmer until mixture thickens, stirring constantly, about 1 minute; serve over rice. Yields about 1 cup of chicken and broccoli and 1/2 cup of rice per serving.

Tuna Salad (for Sandwiches)

light meals

POINTS® Value: 4
Servings:
 6

Preparation Time:
 0 min
Cooking Time:
 0 min
Level of Difficulty:
 Easy
Course:
light meals


Ingredients

·         12 oz water-packed tuna fish, drained

·         2 Tbsp fat-free mayonnaise

·         1 Tbsp mustard

·         1 small onion(s)

·         1 medium tomato(es)

·         12 slice whole-wheat bread

·         2 whole hard-boiled egg(s)

Instructions

 

 

Spicy Cheesy Vegetable Soup

main meals

POINTS® Value: 2
Servings:
 20

Preparation Time:
 0 min
Cooking Time:
 0 min
Level of Difficulty:
 Easy
Course:
main meals


Ingredients

·         15 1/2 oz Del Monte Italian Recipe Stewed Tomatoes

·         2 large potato, red, white

·         12 oz canned tomatoes with green chilies

·         1 package frozen mixed vegetables

·         1 cup water

·         32 oz fat-free chicken broth

·         1 pound cooked ground beef 5-7% fat

·         16 oz Kraft Velveeta Light Reduced-Fat Pasteurized Processed Cheese Product

Instructions


Brown the ground beef. Combine ingredients and simmer for one hour. 20 Servings

 

Spagetti Bake

main meals

POINTS® Value: 5
Servings:
 8

Preparation Time:
 0 min
Cooking Time:
 0 min
Level of Difficulty:
 Easy
Course:
main meals


Ingredients

·         1 pound cooked ground beef 5-7% fat

·         1 medium onion(s)

·         1/2 bell pepper(s)

·         1 large stalk celery

·         1 cup mushroom(s)

·         9 oz uncooked multi-colored rotini

·         26 oz bottled spaghetti sauce

Instructions

 

 

New Dieter's Cookbook Meat Loaf

main meals

POINTS® Value: 5
Servings:
 9

Preparation Time:
 0 min
Cooking Time:
 0 min
Level of Difficulty:
 Easy
Course:
main meals


Ingredients

·         1/2 cup 1% low-fat milk

·         2 egg white(s)

·         1/2 tsp black pepper

·         1/4 tsp table salt

·         1/2 cup carrot(s), Shredded or Finey Chopped

·         1/2 cup celery, Chopped

·         2 1/2 cup ketchup

·         1/2 cup seasoned bread crumbs

·         2 pound raw extra lean ground beef

·         1/2 cup red onion(s), Chopped

Instructions


1.In a large mixing bowl combine egg white or 1/4 cup egg product, the 1/4 cup of ketchkup, the onion, celery, carrot, bread rumbs, milk, pepper and salt. Add ground beef and mix well. In a shallow baking pan or dish pat the meat ixture into a 7x3x2-inch loaf.
2. Bake in a 350 degree oven for 45 to 50 minutes or until no pink remains. Spread the 2 tablespoons ketchup over the top of meat loaf. If desired, serve with addition ketchup. Makes 12, 4 point servings or 6, 8-point servings.

 

Low Calorie Veggie Omelette

 

main meals

POINTS® Value: 2
Servings:
 1

Preparation Time:
 0 min
Cooking Time:
 0 min
Level of Difficulty:
 Easy
Course:
main meals


Ingredients

·         1/2 cup Egg Beaters Egg Beaters

·         1 clove garlic clove(s)

·         1/3 cup onion(s), Chopped

·         2/3 bell pepper(s), Red and Green, chopped

·         1/4 cup spinach

·         1/8 cup tomato(es), Chopped

·         1/2 tsp garlic salt

·         1/8 tsp black pepper

·         1 second spray Smart Balance Non-stick cooking spray, 1/3 second spray

Instructions

 

 

Carrol Shelby Chili with Beans

 

main meals

POINTS® Value: 4
Servings:
 17

Preparation Time:
 0 min
Cooking Time:
 0 min
Level of Difficulty:
 Easy
Course:
main meals


Ingredients

·         1 Tbsp olive oil

·         1 large red onion(s), Chopped

·         2 bell pepper(s), 1 Red, 1Green, Chopped

·         2 cup celery, Chopped

·         2 cup mushroom(s), Chopped or Siced

·         2 pound raw extra lean ground beef

·         2 can or bottle light beer

·         16 oz canned black beans

·         16 oz canned kidney beans

·         16 oz canned garbanzo beans

·         31 oz Del Monte Petite diced tomatoes in brine, 2 15.5 oz cans

·         1 cup canned tomato sauce

·         1 serving Carroll Shelby Chili Kit

Instructions

 

Basil Chicken in White Wine Sauce



main meals

POINTS® Value: 5
Servings:
 6

Preparation Time:
 0 min
Cooking Time:
 0 min
Level of Difficulty:
 Easy
Course:
main meals


Ingredients

·         1 1/2 pound chicken breast, cooked, skinless

·         2 cup mushroom(s)

·         1 small onion(s)

·         2 tsp dried basil

·         1 clove garlic clove(s)

·         1 cup fat-free chicken broth

·         1 cup white wine

·         1/4 tsp table salt

·         1/4 tsp black pepper

·         1 Tbsp cornstarch

·         1/2 cup water

Instructions


1. Rinse chicken, pat dray with paper towels. Set aside.
2. Spray an unheated large skillet with nonstick coating. Preheat over medium heat. Add sliced mushrooms, onion, dried basil and garlic. Cook over medium heat until onion is tender.
3. Stir in chicken broth, wine, salt and pepper. Arrange chicken in skillet. Bring to boiling; reduce heat. Simmer, covered, about 30 minutes or until chicken is tender and no longer pink. Transfer chicken and vegetables to a serving platter. Keep warm.
4. For sauce, measure the cooking liquid. If necessary, add enough water to measure 1 cup total liquid. Pour into skillet.
5. Combine the cornstarch and the water. Stir into cooking liquid in skillet. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Serve sauce over chicken.

 

Garlic Mashed Potatoes - 2 Points

Garlic Mashed Potatoes

main meals

POINTS® Value: 2
Servings:
16

Preparation Time:
0 min
Cooking Time:
0 min
Level of Difficulty:
Easy
Course:
main meals


Ingredients

· 8 cup potato, red, white

· 1/3 cup Smart Balance 67% Buttery Spread Margarine

· 1/3 cup fat-free sour cream

· 2/3 cup 1% low-fat milk

Instructions


Peel, cube and boil potatoes until cooked, but still somewhat firm. Drain water. Add Buttery Spread, Fat-Free Sour Cream & Milk. Mash together.
Makes 16 1/2 cup servings.