Friday, February 18, 2011

Chicken Stew with Drop Dumplings - 9 PointsPlus!

This makes 8 servings and it's only 9 PointsPlus!

3 boneless, skinless chicken breasts, cubed (no need to cook, they will cook right in the stew)
1 small onion, diced
2 cups of celery, diced
8 ounces of baby carrots, sliced
4 tablespoons of butter
6 tablespoons of all-purpose flour
4 1/2 cups of Swanson Chicken Broth
1/4 cup of fat free skim milk
1 teaspoon ground thyme
2 bay leaves
salt and pepper to taste
1 cup of frozen peas (unfortunately I was out and had to use canned but the frozen would be much better)
3 tablespoons of fresh chopped parsley

For the dumplings:
2 cups of self-rising flour
1 cup of fat free skim milk
3 tablespoon of butter

Heat the 4 tablespoons of butter in a large dutch oven over medium heat. add the onions, celery and carrots and cook for about 5 minutes. Stir in the flour and continue cooking for a couple of minutes to cook out the flour taste. Whisk in the chicken broth and 1/4 cup of skim milk. Add the thyme, bay leaves and salt and pepper to taste. Add the chicken. Cover and simmer about 30 minutes. Discard the bay leaves.

Right before you are ready to add the dumplings, Melt the remaining 3 tablespoons of butter. Heat the skim milk in the microwave for 1 minute. Add both the butter and the milk to the flour and mix well until smooth.

Return the stew to a simmer. dd the peas and parsley. Drop golf-ball sized dumplings onto the hot stew. It will make about 18 dumplings. Reduce heat to low, cover and simmer until the dumplings have doubled in size, about 15 minutes.

Thursday, February 3, 2011

Salisbury Steak - 4 PointsPlus!

Dinner that is.....I lightened up my Salisbury Steak recipe (made it 4 PointsPlus) and put together a recipe for mashed cauliflower that tastes a lot like mashed potatoes (only 2 PointsPlus) but not quite what I'm looking for.  As soon as I perfect the recipe, I'll post it.  Meanwhile, I served it with steamed broccoli for a total of 6 PointsPlus for the ENTIRE meal.  We're not talking about a little bitty steak either....this steak weighed in at 5 ounces...that's over a quarter pound.  You know how tiny those lean cuisine Salisbury Steaks are...well, not this steak.  This meal was very satisfying!

Salisbury Steak

1 pound lean ground beef
1 (8-ounce) package of baby bella mushrooms, finely chopped
1/2 cup of finely chopped onion
1 tablespoon minced garlic
1/2 cup of bread crumbs
1/2 cup of egg beaters
2 tablespoons of fresh parsley
1/2 teaspoon of salt
1/4 teaspoon of black pepper
Non-stick cooking spray

For the gravy:
1 medium onion, sliced
1 tablespoons of Olive Oil
3 cups of water
6 tablespoons of brown gravy mix

In a bowl, using your clean hands, mix together all of the Salisbury Steak ingredients (except the non-stick cooking spray) until it holds together in a ball.  Divide into 6 equal parts, about 5 ounces each.  Form into patties.  spray a large skillet with cooking spray and brown the patties over medium heat.  Remove the patties to a 9 x 13 baking dish.  Set aside.

Preheat oven to 350 degrees F.

In the same skillet, saute the sliced onions in the Olive Oil until soft.   Mix the gravy mix with the water and add to the skillet stirring until mixture comes to a bubble.  Simmer, stirring occasionally 1 minute.  Pour over the steaks.

Bake in the preheated oven 45 minutes.

Servings: 6
PointsPlus: 4

Sunday, January 30, 2011

Stuffed French Toast

Stuffed Mixed Berry French Toast

  • 2 slices of Nature's Own Honey Wheat lite bread
  • 1/4 cup Egg Beaters
  • 1/2 tablespoon of fat free milk
  • 1/2 teaspoon of cinnamon
  • 2 ounces of fat free cream cheese
  • 1 tablespoon Splenda (if you use regular sugar, it will add 1P+)
  • 4 ounces of frozen mixed berries
  • 1 ounce of SpecialK Blueberry cereal, crushed
  • 2 tablespoon sugar free cool whip
  • 10 sprays of non-stick cooking spray

In a pie plate, mix together the egg beaters, milk and cinnamon. Set aside.

In a small saucepan, heat the frozen berries with the other 1/2 tablespoon of Splenda.

Mix together 1/2 tablespoon Splenda with the cream cheese and spread on 1
slice of the bread. Take a tablespoon or so of the heated mixed
berries and spoon on top of the cram cheese. Top with the other slice
of bread.

Dredge the stuffed bread in the egg beater mixture. Allow it to soak up all of the egg beaters.

Put the crushed cereal in a plate and press the french toast into it, covering both sides.

Spray a non-stick griddle that has been heated over medium low heat with
5 sprays on non-stick cooking spray and lay the french toast in the
center. Spray the top of the french toast with the other 5 sprays.
Turn when crisp and cereal begins to brown. Brown the other side.

Top with remaining mixed berries and cool whip.

This recipe is 8 or 9 PointsPlus...depending upon how you want to look at it

Chili - 5 PointsPlus

  • 3/4 teaspoons of Olive Oil
  • 1/2  lb. extra lean ground beef
  • 1/4 cup of chopped onion
  • 1/4 cup of chopped green pepper
  • 1 cups of water
  • 1 (15-ounce) cans of crushed tomatoes
  • 1 (16-ounce) can of kidney beans, drained and rinsed
  • 1/2 tablespoon of garlic, minced
  • 1 tablespoons of Chili Powder
  • 1/4 teaspoon of Paprika
  • 1/4 teaspoon of dried Oregano
  • 1/4 teaspoon of Ground Cumin
  • 1/4 teaspoon of cayenne pepper
  • 1/4 teaspoon of salt
  • 1/4 teaspoon of black pepper

In a large pot, brown the ground beef in the Olive Oil.  Add the onion and green pepper, water, crushed tomatoes, kidney beans and garlic. Mix well.

Add the chili powder, paprika, oregano, cumin, cayenne pepper, salt and black pepper.  Mix well.

Bring to a boil. Reduce heat. Cover and simmer 45 minutes. 

Servings: 4
PointsPlus: 5

Oven Fried Cod Fillets

Oven Fried Cod Fillets
  • 3 cod fillets
  • 1 egg, slightly beaten
  • 30 garlic and herb flavored croutons, crushed
  • 1/4 cup Parmesan Cheese
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/2 teaspoon of garlic powder
  • 1 tablespoon fresh parsley, chopped

Preheat oven to 400 degrees F.

Mix together the crushed croutons, parmesan cheese, salt, pepper, garlic powder and fresh parsley. Set aside.

Dip the fillets in the egg and then into the croutons. Press the
croutons into the fillets. Place the fillets in a small baking dish
that has been sprayed with non-stick cooking spray. Spray the top with
more non-stick spray.

Bake in the preheated oven for 8 minutes. Run it under the broiler for a couple more minutes to crisp up the top.

I made a tartar sauce with 1 tbsp. light mayo. 1 tbsp. fat free sour
cream, 1 teaspoon of sweet pickle relish and a little lemon juice which
added 2 extra points for a total of 7 PointsPlus. You certainly don't
need the tartar sauce because the fish has plenty of flavor without it.

Servings: 3
PointsPlus: 5

Chicken and Broccoli Fettuccine

Chicken and Broccoli Fettuccine
  • 1 1/2 cups of boneless, skinless chicken breast that has been cut into strips.
  • 1/4 cup of finely chopped onion
  • 1/2 teaspoon of black pepper
  • 4 ounces of fettuccine noodles, cooked
  • 2 cups of broccoli florets, cooked
  • 1 tablespoon of butter
  • 2 teaspoons of all purpose flour
  • 1 1/4 cup of skim milk
  • 1/2 cup of grated Parmesan Cheese
  • 1 tablespoon of dried basil
  • 1/2 teaspoon of salt
In a large skillet, cook the onion and butter over medium low heat for 2 to 3 minutes.
Add the flour. Cook for a few minutes to cook out the flour taste.

Add the milk, salt and pepper. Bring to a boil, stirring occasionally.

Cut the chicken into thin strips and add to the skillet. Reduce heat, cover and cook 5 to 10 minutes or until chicken is cooked through.

Stir in the cooked broccoli and fettuccine.  Add the Parmesan Cheese and the Oregano.   Mix well. Cover and let sit about 5 minutes so that it will thicken up.

Servings: 4
PointsPlus:  8

Meatloaf - 4 PointsPlus


  • 1 1/4 pounds extra lean ground beef
  • 1 teaspoon minced garlic
  • 1 egg
  • 1 tablespoon fresh parsley
  • 1/2 tablespoon Worcestershire Sauce
  • 1/4 cup ketchup
  • 1/2 cup quick cooking oats
  • 1 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1/4 cup carrots
  • 1/4 cup celery
  • 1/4 cup onion

For the topping:
  • 1/4 cup ketchup
  • 1/2 teaspoon dry mustard
  • 1 tablespoon brown sugar

In a medium bowl, place the ground beef, garlic, egg, parsley,Worcestershire Sauce, 1/4 cup of ketchup, oats, salt and pepper.  Set aside.

Use a food processor to process the carrots, celery and onion until it is very fine.  It will be slightly liquid.  Add the veggies along with it's liquid to the ground beef mixture.  Mix well.  Form into a loaf and place in a baking dish.

Mix together the topping ingredients and spread over the top of the loaf.  Bake in a preheated 350 degree oven for 1 hour.

Servings: 8
PointsPlus: 4

Chicken and Rice Soup

Chicken with Rice Soup

  • 4 cups of Swanson Chicken Broth
  • 1/2 tablespoon of chicken base
  • 1 cup of carrots, thinly sliced into coins
  • 1 cup of celery, sliced
  • 10 ounces of chicken breast, cut into small chunks (no need to precook)
  • 1 1/2 cups of cooked white rice
  • 1 1/2 tablespoons of fresh parsley, chopped
  • 3 tablespoons of corn starch mixed with 3 tablespoons of cold water
  • salt and pepper to taste

In a medium pot, add the chicken broth, chicken base, carrots, celery and chicken.  Bring to a boil, reduce heat, cover and simmer until veggies are fork tender.  Add the rice, parsley, salt and pepper.

Stir the corn starch and water mixture.  Return to a boil , stirring constantly for  minute.

Points Plus:  4 per cup

Friday, January 7, 2011

The Best Chicken Salad Sandwich

3 1/2 cups roasted chicken breast, chopped
1/2 cup of diced celery
1/4 cup of red onion, diced (optional)
1/2 cup of dried cranberries
1/2 cup of fresh squeezed orange juice
1/2 cup of shaved almonds
1/2 cup of light mayonnaise
salt and pepper to taste

Makes 8 sandwiches. 

For each sandwich, you will need a couple of leaves of Romaine lettuce, 2 slices of tomatoes and 2 slice of Nature's Own light white or light wheat bread.

Points Plus per sandwich:  8
Points Plus Without bread:  6