Beef Vegetable Soup (3 points)

***CROCK POT RECIPE***

1 pound lean ground beef
1 med. onion, chopped
2 cloves garlic, minced
4 cups picante V8 Juice (I used V8 Hot and spicy and it was too hot and spicy)
2 c. cole slaw mix
1 can (14-1/2 oz.) Italian stewed tomatoes
1 package (10 oz.) frozen corn
1 package (9 oz.) frozen cut green beans
2 Tbsp. Worcestershire sauce
1 tsp. dried basil
1/4 tsp. pepper

In a large skillet, cook the beef, onion and garlic over medium heat until meat is no longer pink; drain. Transfer to a 5-qt. slow cooker. Stir in remaining ingredients. Cover and cook on high for 4-5 hours or until heated through.

I serve this with cornbread. I use an egg in my cornbread, but I use non-fat buttermilk, and I don't add oil or butter to the batter. I think it's 2 points per wedge.

1 cup = 169 cal, 5 g. fat, 18 mg. cholesterol, 578 mg. sodium, 3 g. fiber, 14 g. protein, 19 g. carbs.

Inside-Out Cabbage Rolls (5 points)

While this recipe did not receive rave reviews from anyone but Stan, I decided to post it on the blog, because there must be people out there that have the same taste that he does. If I had to rate the dish on a scale of 1 to 10, I'd rate it a 5. It was a little bland, but it was filling, and you can eat 1-1/3 cups for the 5 points, so to me it was worth it. The recipe made WAY more than 6 servings. Stan gets to eat the leftovers.

1 pound lean ground beef
1 large onion, chopped
1 large green pepper, chopped
1 small head cabbage, chopped
1 can (10 oz.) Ro-Tel tomatoes
1 c. reduced sodium beef broth
1 can (8oz.) pizza sauce
1 c. cooked brown rice
1/2 c. shredded reduced-fat cheddar cheese

In a Dutch over, cook the beef, onion and green pepper over medium heat until meat is no longer pink; drain. Stir in the cabbage, Ro-Tels, broth and pizza sauce. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until the cabbage is tender, stirring occasionally. Stir in rice; heat through. Remove from heat. Sprinkle with cheese; cover and let stand until cheese is melted.

1-1/3 cups = 244 cal, 8 g. fat, 45 mg. cholesterol, 502 mg. sodium, 23 g. carbs, 5 b. fiber, 21 g. protein

Easy Chicken Quesadillas (4 points)

These are great for Sunday nights after church. We love them!

2/3 c. chopped cooked chicken breast
1/2 Tbsp. reduced sodium taco seasoning
2 (8-inch) 96% fat-free flour tortillas (Mission Heart Healthy)
1/4 c. fat-free refried beans
2 Tbsp. thinly sliced green onions
1/2 c. (2 oz) shredded 50% reduced fat Cheddar cheese with jalapeno peppers (I use the reduced fat cheddar and add my own jalepenos)
6 Tbsp. Pace Picante Sauce

Place chicken in a bowl; sprinkle with taco seasoning, and toss well. Soften tortillas between damp paper towels in microwave for 30 seconds or until warm and soft. Quickly spread half of each tortilla with 2 Tbsp. refried beans. Top each with 1 Tbsp. green onions, 1/3 cup chicken mixture, and 1/4 c. cheese. Fold tortillas in half, and place both quesadillas, folded edges together in pan (or on hot griddle). Cook 2 minutes on each side or until lightly browned and cheese is melted. Cut each quesadilla into 3 wedges and serve immediately with salsa.

Yield: 3 servings (serving size: 2 wedges and 2 Tbsp. salsa) 224 cal, 6. 5 g fat, 19 g. protein, 22.8 g. carbs, 3.6 g. fiber, cholesterol 37 mg, sodium 708 mg.(ouch)

Brown and Wild Rice Medley (3 points)

The best rice pilaf I've ever made. Okay, the only rice pilaf I've ever made, but it's REALLY, REALLY good!!!!!! I could have eaten my weight in this stuff, so I had to be sure to measure my portion and then do push ups (push up from the table -- heehee).

1 pkg. (6.7 oz.) brown and wild rice mix (I used Uncle Ben's)
1 large onion, chopped
1 cup fresh green beans, cut in 1/2-inch pieces (I used frozen that I thawed/blanched in the microwave first)
1 Tbsp. olive oil
1 c. sliced fresh mushrooms
2 medium carrots, shredded (I only had baby carrots, so I finely chopped a handful of them)
1/4 c. chopped sweet red pepper (I only had green bell pepper, so I used that instead)
1/4 c. slivered almonds, toasted (don't forget to toast them first, or it will be yucky)

In a large saucepan, cook rice mix according to package directions, omitting butter. Meanwhile, in a large nonstick skillet, saute onion, carrots, bell pepper, and green beans in oil for about 5 minutes; add mushrooms and saute for about 2 more minutes (I like for the veggies to brown a little). Add rice to the veggies, stir and serve!!!

Yield: 8 (3/4 c. ) servings 135 cal, 4 g. fat, 0 cholesterol, 325 mg. sodium, 23 g. carbs, 2 g. fiber, 4 g. protein

NOTE: To toast almonds, spread them on a baking sheet and bake at 350 for 5 minutes or until lightly toasted. Watch them carefully the whole time so they don't burn. You can also toast them in a skillet over medium heat for a few minutes, stirring frequently and keeping an eye on them.

Lemon Thyme Chicken (5 Points)

Okay, so Haley made this for us tonight, and if it weren't for the overpowering taste of the thyme (which I guess our family just doesn't like), this would have been an amazing dish. Haley thinks we should omit the thyme, but leave in the lemon, as she liked the tangy gravy. I think I would like to omit the thyme and add some good old coarse ground pepper to make lemon pepper chicken. This will definitely be a repeat!!!

3 Tbsp. all-purpose flour
1/2 tsp. salt
1/4 tsp. pepper (we will use fresh, coarse ground pepper next time)
4 boneless skinless chicken breast halves (4 oz. each)
2 tsp. olive oil
1 med. onion, chopped
1 Tbsp. butter (could be reduced to a tsp.)
1/2 tsp. dried thyme (we will omit next time)
1 c. chicken broth (we used fat free)
3 Tbsp. lemon juice
2 Tbsp. minced fresh parsley (just for looks)

In a small bowl, combine the flour, salt and pepper. Set aside 4-1/2 teaspoons for sauce. Sprinkle the remaining flour mixture over both sides of chicken. In a large nonstick skillet (coated with cooking spray), cook the chicken in the olive oil over medium heat 7-9 minutes on each side or until juices run clear. Remove and keep warm.
In the same skillet, saute onion in butter until tender. Add thyme and reserved flour misture; stir until blended. Gradually stir in the broth and lemon juice, scraping up any browned bits from the bottom of the skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve over chicken. Sprinkle with parsley. Serve with Brown and Wild Rice Medley (see recipe on this page)

Yield: 4 servings 213 cal, 8 g. fat, 70 mg. cholesterol, 614 mg. sodium, 10g. carbs, 1 g. fiber, 25 g. protein.


NOTE: Use reduced sodium chicken broth to reduce the sodium

Hawaiian Pork Chops (5 points)

My 10-year-0ld daughter Madison made these for us tonight. They were deeeeelishous!!!!!!

4 boneless pork loin chops (4 oz. each)
1/4 tsp. salt
1/4 tsp. pepper
1/3 c. chopped green pepper
1/3 c. thinly sliced onions
1 can (14-1/2 oz.) reduced-sodium beef broth
1 can (8 oz.) unsweetened pineapple chunks, undrained
1/4 c. ketchup
2 Tbsp. brown sugar
1 Tbsp. cider vinegar
2 Tbsp. cornstarch
3 Tbsp. cold water

Sprinkle pork chops with salt and pepper. In a large nonstick skillet coated with cooking spray, cook the chops for 4-5 minutes on each side or until lightly browned. Remove and keep warm.

In the same skillet, saute green pepper and onion for 3 minutes or until almost tender. Stir in the broth, pineapple, ketchup, brown sugar and vinegar. Bring to a boil. Return pork chops to the pan. Reduce heat; cover and simmer for 6-10 minutes or until meat juices run clear.

Combine the cornstarch and water until smooth; stir into skillet. Bring to a boil; cook for 1-2 minutes or until thickened. Serve over rice if desired.

Yield: 4 servings (without rice = 250 cal, 7 g. fat, 57 mg. cholesterol, 554 mg. sodium, 24 g. carbs, 1 g. fiber, 23 g. protein)

Company's Coming Salad (3 Points)

This is a slimmer version of my favorite Mandarin Tossed Salad. Sugar coating the almonds makes it special!

2 Tbsp. sugar
1/2 c. sliced almonds
1 pkg. (5 oz.) spring mix salad greens
6 c. torn romaine
1 can (11 oz.) mandarin oranges, drained
2 celery ribs, thinly sliced
1/2 small red onion, chopped
2 green onions, thinly sliced

DRESSING:
3 Tbsp. canola oil
2 Tbsp. cider vinegar
5 tsp. sugar
1 Tbsp. minced fresh parsley (optional - just looks pretty)
1/4 tsp. salt

In a small heavy skillet, cook and stir the sugar over medium-low heat until melted. Stir in almonds; cook for 1 minute or until lightly browned. Spread onto foil coated with cooking spray; set aside.
In a large salad bowl, combine the mixed greens, romaine, oranges, celery and onions. In a small bowl, whisk the dressing ingredients. Drizzle over salad; add almonds and toss to coat. Serve immediately.
Yield: 8 servings (134 cal., 8 g. fat, 98 mg. sodium, 14 g. carbs, 3 g. fiber, 3 g. protein)