Parmesan Chicken

  1 1/2    pounds  chicken breast-- boneless, skinless
  2          small  garlic cloves -- minced
  2          teaspoons  olive oil -- (this could be omitted with good results
     1/2           cup  light sour cream
     1/2           cup  grated parmesan cheese
                     ground black pepper
                     paprika
                     lemon slices for garnish
  1              pinch  salt

Preheat oven to 375F.

Pound chicken breasts lightly to flatten.  Heat garlic in butter to melt and cook slightly.  If omitting butter, sauté garlic in a tsp.  or 2 of olive oil.  Stir half the garlic mixture into sour cream.  Lather each breast generously on both sides with sour cream mixture.  Roll in seasoned parmesan.

Lay breasts in foil lined pan.  Sprinkle with paprika.  Bake 25 to 30 minutes.  Drizzle with remaining garlic butter (if using) half way through cooking time.  Run under broiler for a few minutes to brown before serving.  Garnish with lemon slices.

Per Serving (excluding unknown items): 364 Calories; 24g Fat (60.1% calories from fat); 34g Protein; 2g Carbohydrate; trace Dietary Fiber; 108mg Cholesterol; 321mg Sodium.  Exchanges: 4 1/2 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 2 Fat. 6 WW Points

4 servings

Serving Size  : 4    

     1/2      cup  dry breadcrumbs
     1/4      cup  pecans -- finely chopped
     1/2      teaspoon  salt
     1/4      teaspoon  garlic powder
     1/4      teaspoon  white pepper
     1/2      cup  lowfat buttermilk
     1/2      teaspoon  hot sauce
  3        tablespoons  all-purpose flour
  4               each  Tilapia filets -- (6-ounce)
  3        tablespoons  peanut oil -- divided
  4               each  lemon wedges

Combine first 5 ingredients in a shallow dish. Combine buttermilk and hot sauce in a medium bowl; place flour in a shallow dish. Dredge 1 fillet in flour. Dip in buttermilk mixture; dredge in breadcrumb mixture. Repeat procedure with remaining fillets, flour, buttermilk mixture, and breadcrumb mixture.

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add 2 fillets; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Repeat procedure with remaining oil and fillets. Serve with lemon wedges.

Yield: 4 servings (serving size: 1 tilapia fillet)

Source:
  "http://food.cookinglight.com/cooking/recipefinder.dyn?action=displayRecipe&recipe_id=479098"

NOTES : NUTRITION PER SERVING
CALORIES 302(27% from fat); FAT 9.1g (sat 1.1g,mono 3.9g,poly 2.6g); PROTEIN 38.4g; CHOLESTEROL 64mg; CALCIUM 98mg; SODIUM 530mg; FIBER 0.9g; IRON 1.3mg; CARBOHYDRATE 14.2g, 6 WW Points

(a Red Lobster Clone)
12 servings

  2               cups  reduced fat Bisquick®
     3/4           cup  lowfat buttermilk -- 1% fat
  1                cup  lowfat cheddar cheese -- shredded
  2        tablespoons  diet margarine
     1/4      teaspoon  garlic powder
     1/4      teaspoon  dried parsley -- crushed fine

   Preheat the oven to 400 º F.
   Combine the baking mix, milk, and cheddar cheese in a medium bowl. Mix by hand until well combined.
   Divide the dough into 12 equal portions (about 3 tablespoons each) and spoon onto a lightly greased or nonstick cookie sheet. Flatten each biscuit a bit with your fingers.
   Bake for 18 to 20 minutes or until the tops of the biscuits begin to brown.
   In a small bowl, combine the buttery spread with the garlic powder. Heat this mixture for 30 seconds in the microwave, then brush a light coating over the top of each biscuit immediately after removing them from the oven. Sprinkle a dash of parsley over the top of each biscuit.

Source: "Top Secrets Recipes Lite! Cookbook by Todd Wilbur, pg 207-20"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 107 Calories; 3g Fat (25.7% calories from fat); 4g Protein; 15g Carbohydrate; 1g Dietary Fiber; 3mg Cholesterol; 349mg Sodium.  Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Non-Fat Milk; 1/2 Fat. 2 WW points per biscuit

NOTES : To make fine parsley flakes, as can be found on the original, simply crush the flakes between your thumb and forefinger. The cheesy little biscuits that come with your meal at the country's largest seafood chain were first served in 1990 as a part of each entrée. According to a company spokesperson, it's the single item that the chain has now become best known for. It's estimated that in 1997 the chain served over 435 million of these puppies. And since it's the most requested recipe on the Internet and on the topsecretrecipes.com Web site, I figure it's time to satisfy those requests. But, since this is a book of low-fat and reduced-fat recipes, and since each of those small biscuits has around 7 grams of fat, we're going to make this recipe unique. I'm going to show you how to make a delicious light version of this popular treat which tastes just as good as the original. The key is using reduced-fat Bisquick as well as reduced-fat shredded cheddar cheese. This is an easy recipe to make, and these biscuits are scrumptious.

Servings: 12 

28 ounces diced tomatoes -- 2 cans
14 1/2 ounces black beans -- rinsed & drained*
2 medium zucchini -- diced
2 medium yellow squash -- diced
1 medium green pepper -- diced (optional)
1 medium onion -- diced
4 stalks celery -- diced
30 ounces fat-free beef broth -- can substitute chicken or vegetable broth
11 oz. ground turkey
1 pkg. chili seasoning mix

Brown meat and onion. (I also added garlic.) Drain. Combine
remaining ingredients with meat/onion mixture. Cook until veggies
are tender - Can be put in crock pot for rest of day.) Can be served
with a dollop of FF sour cream - Yummy!

Yield:  "1 cup"

Per Serving (excluding unknown items): 193 Calories; 3g Fat (12.9% calories from fat); 17g Protein; 29g Carbohydrate; 7g Dietary Fiber; 21mg Cholesterol; 192mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fat., 3 WW Points

NOTES : *I like adding 1 can pinto beans as well.

Servings: 6    

  3               cups  baby carrots
  1         tablespoon  lemon juice
  1         tablespoon  margarine, soft
  3        tablespoons  apple juice, frozen concentrate
     2/3           cup  fat-free chicken broth
  1           teaspoon  cinnamon -- ground
  2          teaspoons  cornstarch
  1           teaspoon  water

In a steamer over 2 inches of boling water, steam the carrots, covered, for 3 minutes

Sprinkle with lemon juice.

Melt the margarine in a medium skillet over medium heat, Add the apple juice concentrate and cook until it melts.
Add the broth and cinnamon and bring to a boil  Mix together the cornstarch with the water.

Add to the skillet, lower the heat and cook until thickened.  Add the carrots and toss well to coat.

Per Serving (excluding unknown items): 83 Calories; 3g Fat (25.2% calories from fat); 2g Protein; 15g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 125mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fruit; 1/2 Fat, 2 WW Points

Servings: 12   

  8        tablespoons  Egg Beaters® 99% egg substitute
     1/2           cup  light brown sugar -- packed
  2          teaspoons  baking powder
     1/4      teaspoon  salt
  3               cups  oats, rolled (raw)
     1/8      teaspoon  cinnamon
  3        tablespoons  raisins
  1         tablespoon  canola oil

Preheat oven to 350 degrees.  In medium bowl beat egg beaters with fork. Add oil, sugar, baking powder, salt, cinnamon and raisins.  Mix well.  Add oatmeal and mix well. Spred into a sprayed 13 x 9 pan.  Bake 25-30 minutes or until edges are light brown.

Per Serving (excluding unknown items): 122 Calories; 2g Fat (17.5% calories from fat); 4g Protein; 22g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 143mg Sodium.  Exchanges: 1 Grain(Starch); 0 Lean Meat; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates, 2 WW points

Servings: 12   

  2 1/2           cups  unbleached flour
  1                cup  granulated sugar
  2          teaspoons  baking powder
  2          teaspoons  cinnamon
  1           teaspoon  baking soda
     1/2      teaspoon  nutmeg
     1/2      teaspoon  cloves
  1                cup  bananas -- mashed
  1                cup  water
     1/2           cup  fat-free sour cream
  2              whole  egg whites -- slightly beaten

Preheat oven at 350. Prepare  a 8 x 4 x 2" loaf pan with cooking spray and flour; set aside. In a mixing bowl, combine flour, sugar, baking  powder, cinnamon, baking soda, nutmeg, and cloves. In
another mixing  bowl, combine bananas, water, sour cream, and egg whites. Mix dry  ingredients with wet ingredients just until moistened. Pour batter into  prepared pan. Bake 60 minutes.

Yield:  "1 slice"

Per Serving (excluding unknown items): 177 Calories; trace Fat (0.8% calories from fat); 4g Protein; 41g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 204mg Sodium.  Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Fruit; 0 Fat; 1 1/2 Other Carbohydrates, 3 WW Points

Servings: 4    

  1                     onion -- (1/2 finely chopped)
  2             cloves  garlic -- finely chopped
  2        tablespoons  tomato paste
  1           teaspoon  sugar
  1         tablespoon  worcestershire sauce
  1 1/4         pounds  chicken breast
  1         tablespoon  grill seasonings

Saute chopped onions, garlic, and tomato paste to soften ans sweeten.  Sprinkle in sugar and remove from heat.  Cool.  Add Worchestershire to bowl and combine. 

Add chicken and grill seasoning and combine well to distribute flavors. Form into 4 patties and cook over medium high heat.

Per Serving (excluding unknown items): 222 Calories; 11g Fat (43.8% calories from fat); 24g Protein; 6g Carbohydrate; 1g Dietary Fiber; 73mg Cholesterol; 174mg Sodium.  Exchanges: 3 1/2 Lean Meat; 1 Vegetable; 0 Other Carbohydrates, 5 WW points

Servings: 8    

  2               cups  cooked beef -- shredded
  1                cup  refried beans -- fat free
  8                     flour tortillas -- (8-10 inches in --diameter warmed)
  2               cups  shredded lettuce
  2             medium  tomatoes -- chopped (1 1/2 cups)
  1                cup  shredded reduced fat Cheddar cheese -- 4 ounces
                        Salsa -- if desired

Heat beef in 1-quart saucepan over medium heat, stirring occasionally,until warm. Heat beans in 1-quart saucepan over medium heat, stirring occasionally, until warm. Fold up bottom third of each tortilla; roll up to form cone shape with folded end at bottom. Spoon beans, beef, lettuce, tomatoes and cheese into cone. Serve with salsa.

Per Serving (excluding unknown items): 410 Calories; 14g Fat (31.9% calories from fat); 21g Protein; 48g Carbohydrate; 5g Dietary Fiber; 37mg Cholesterol; 600mg Sodium.  Exchanges: 3 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 2 Fat, 8 WW points

Servings: 6    

  1 1/2         pounds  round steak
     1/4      teaspoon  minced onion
     1/4      teaspoon  minced garlic
  1         tablespoon  low-sodium soy sauce
     1/4           cup  water
     1/8      teaspoon  coarsely ground pepper
  1                     beef bouillon cube
  1 1/2           cups  hot water
  16            ounces  broccoli florets -- frozen
  16            ounces  cauliflower floweret -- frozen
     1/2           cup  carrot -- julienned
     1/2           cup  waterchestnuts -- sliced
     1/2           cup  chopped celery
  4               cups  cooked white rice

Preheat oven to 350 degrees. Add round steak to baking pan, sprinkle with onion, garlic, soy sauce, 1/4 cup water, and pepper; bake for 30
mins. Remove meat from oven and cut into bite-sized pieces.In a large saucepan, dissolve bouillon cube in 1-1/2 cups hot water. Add remaining ingredients, except the rice, and heat to boiling; reduce heat and simmer 15 mins. Add the steak and simmer 15 mins. Serve over 2/3 cup rice

Per Serving (excluding unknown items): 438 Calories; 14g Fat (29.8% calories from fat); 29g Protein; 47g Carbohydrate; 5g Dietary Fiber; 67mg Cholesterol; 320mg Sodium.  Exchanges: 2 1/2 Grain(Starch); 3 Lean Meat; 2 Vegetable; 1 Fat, 10 WW points

Servings: 12   

  4               cups  chicken, skinless light meat -- ground
  1                cup  Egg Beaters® 99% egg substitute -- lightly beaten
  1                cup  parmesan cheese -- grated
     1/2           cup  bread crumbs -- finely chopped
  2        tablespoons  olive oil

Per Serving (excluding unknown items): 163 Calories; 6g Fat (33.0% calories from fat); 22g Protein; 4g Carbohydrate; trace Dietary Fiber; 49mg Cholesterol; 243mg Sodium.  Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Fat, 4 WW points

Servings: 6    
 
1                cup  tomato sauce -- divided
  3        tablespoons  splenda -- divided
  2          teaspoons  prepared mustard -- yellow
  1 1/2      teaspoons  chili powder -- divided
  1         tablespoon  onion flakes
  1         tablespoon  parsley -- flakes
     1/2      teaspoon  salt
  1              pound  extra lean ground beef
     1/4           cup  Italian bread crumbs

Preheat oven to 350 degrees.  Spray 9 x 5 incer load pan with nonstick cookin spray.

Mix 1/3 cup tomato sauce, 2 tablespoons Splenda, mustard, 1 teaspoon chili powder, onion flakes, parsley flakes, and salt in large mixing bowl.  Add ground meat and bread crumbs.  Mix well,  Shape meat misture into loaf form to fit pan; place in prepared pan.

Mix remaining tomato sauce, chili powder,and spenda together in small bowl.  Spoon mixture over top of  meat loaf.

Bake 55 to 60 minutes.  Remove meat loaf from oven and place on wire rack.  Cool 5 minutes before slicing.

Per Serving (excluding unknown items): 214 Calories; 13g Fat (56.2% calories from fat); 16g Protein; 8g Carbohydrate; 1g Dietary Fiber; 52mg Cholesterol; 635mg Sodium.  Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates, 5 WW points

Servings: 16   

  1         tablespoon  extra virgin olive oil
     1/2           cup  chopped onion
     3/4           cup  diced red bell peppers
     3/4           cup  diced yellow bell peppers
  6          teaspoons  chili powder
  1 1/2      teaspoons  paprika
     1/4      teaspoon  garlic powder
     1/3           cup  Splenda
  3        tablespoons  cider vinegar
  28            ounces  crushed tomatoes
  30            ounces  black beans, canned
  30            ounces  red kidney beans, canned
  15            ounces  cannellini beans
  10            ounces  frozen corn kernels
                        Salt

Heat olive oil in large stock pot.  Saute onion and bell pepers over mediu heat unti onions are translucent, about 5 to 8 minutes.

Add remaining ingredients, and season to taste with salt.  Bring to boil, cover and simmer over low heat for 20 minutes.  Serve hot.

Yield:  "1 cup"

Per Serving (excluding unknown items): 227 Calories; 2g Fat (8.2% calories from fat); 14g Protein; 41g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 425mg Sodium.  Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fat; 0 Other Carbohydrates, 2 WW points

Servings: 6    

  2 1/2           cups  cucumber -- thinly sliced, unpeeled
     1/2           cup  red onions -- thinly sliced, peeled
     1/3           cup  splenda
  1 1/3           cups  white vinegar
     1/4      teaspoon  salt
     1/8      teaspoon  black pepper

Toss cucumbers and onions together in medium, nonreactive bowl.  Set aside.

Whisk together remaining ingredients in separate bowl until blended.  Pour over cucumbers and onions.  Cover and chill 2 hours; stir several times.

Makes 6 3/4 cup servings.

Yield:
  "4 1/2 cups"

Per Serving (excluding unknown items): 18 Calories; trace Fat (2.9% calories from fat); trace Protein; 5g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 91mg Sodium.  Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates, 0 WW Points

Servings: 4    

  20            ounces  boneless pork top loin chops -- 4 chops
  1           teaspoon  lemon pepper
  2          teaspoons  canola oil
     1/2           cup  orange juice
  1         tablespoon  dijon mustard
  1         tablespoon  honey

Sprinkle pork chops with lemon pepper. In a large nonstick skillet coated with nonstick cooking spray, cook chops in oil over medium heat for 2 - 3 minutes each side or until lightly browned.

In a small bowl, combine the orange juice, mustard, and honey.  Pour over pork. Bring to a boil.  Reduce heat; cover and simmer for 5 - 8 minutes.  Remove chops and keep warm.  Cook sauce, uncovered, for 2-3 minutes or until reduced to 1/4 cup.  Spoon over chops.

Yield:
  "4 chops"

Per Serving (excluding unknown items): 218 Calories; 9g Fat (36.5% calories from fat); 26g Protein; 8g Carbohydrate; trace Dietary Fiber; 64mg Cholesterol; 185mg Sodium.  Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates, 5 WW points

Servings: 8    

     1/2           cup  bread crumbs
  2             pounds  chicken, skinless light meat -- ground
  1                     onion
  2          teaspoons  minced garlic
  1                     red bell pepper -- chopped
  2                     carrots -- chopped
  1                     tomato -- seeded and chopped
  1         tablespoon  old Bay Seafood seasoning
     1/4           cup  Egg Beaters® 99% egg substitute
                        kosher salt -- to taste
                        pepper -- to taste

Per Serving (excluding unknown items): 180 Calories; 2g Fat (12.2% calories from fat); 28g Protein; 10g Carbohydrate; 1g Dietary Fiber; 66mg Cholesterol; 179mg Sodium.  Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1 Vegetable; 0 Fat, 4 WW Points

Servings: 4    

  4             medium  baking potatoes -- scrubbed and pierced with a fork
     3/4           cup  reduced fat cheddar cheese -- shredded
  4        tablespoons  skim milk
  1                     scallion -- finely chopped
  5          teaspoons  light butter -- melted
  4          teaspoons  chives -- finely chopped

Preheat oven to 400 degrees.

Place potatoes on baking sheet.  Bake 50 to 60 minutes or until tender.  Cool 10 minutes.

Cut a thin lengthwise slice from top of each potato.  Carefully scoop pulp from all pieces, leaving shells of potatoes intact.  Discard skins from thin slices.

Add pulp, cheese, milk, scallion, and 3 teaspoons of the melted butter to medium mixing bowl.  Beat until fluffy with electric mixer.  Season with salt and pepper  to taste. Scoop filling back into potato shells. Drizzle remaining butter evenly over tops.

Coat medium baking sheet with olive oil spray. Place potatoes in pan and bake 10 to 15 minutes or until heated through. Sprinkle with chives and serve.

Source:
  "Prevention Magazine December 2006"
Yield:
  "1 potato"

Per Serving (excluding unknown items): 210 Calories; 4g Fat (17.5% calories from fat); 10g Protein; 35g Carbohydrate; 3g Dietary Fiber; 13mg Cholesterol; 178mg Sodium.  Exchanges: 2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1/2 Fat, 4 WW points

Servings: 6    

  1         tablespoon  olive oil
  2             cloves  garlic -- finely chopped
  1                cup  celery -- sliced
     1/4           cup  leeks -- chopped (white portion only)
  1           teaspoon  dried basil -- crushed
  42            ounces  fat-free chicken broth
  1                cup  carrots -- sliced
     1/2           cup  okra -- sliced
  12            ounces  chicken, skinless light meat -- chopped and cooked
  19            ounces  cannellini beans -- rinsed and drained
  14 1/2        ounces  diced tomatoes -- Italian style, undrained

Heat oil in 4 quart nonstitck Dutch oven over medium high heat.  Cook garlic, celery, leeks, and basil in oil 3 to 4 minutes, stirring frequently, until vegetables are tender.

Increase heat to high. Add broth and carrots, cover and heat to boiling.  Reduce heat to meadium-low. Add okra; cover and simmer 10 minutes.

Stir in remaining ingredients.  Cook 6 to 8  minutes or until thoroughly heated.  If desired, serve with shredded  Parmesan cheese.

Makes 6 11/2 cup servings.

Yield:
  "9 cups"

Per Serving (excluding unknown items): 432 Calories; 4g Fat (8.2% calories from fat); 44g Protein; 63g Carbohydrate; 16g Dietary Fiber; 33mg Cholesterol; 497mg Sodium.  Exchanges: 3 1/2 Grain(Starch); 4 Lean Meat; 1 1/2 Vegetable; 1/2 Fat, 6 WW points

Servings: 8    

  1              pound  ground sirloin
  1                cup  chopped onion
  2               cups  water
  1                     whole tomatoes large can
  3                     tomato sauce small can
  1                can  ranch-style beans

Brown meat together with onion. When thoroughly cooked, drain meat in
colander; rinse thoroughly with hot water to remove grease. Return
mixture to large kettle; add water. Add whole tomatoes, cutting or
squishing into bite sized pieces. Add tomato sauce, chili powder,
cumin, salt, cayenne and pepper. Stir well. Last of all, add beans
with juice. Adjust flavor. If too hot, add 1-2 tsps sugar. Not hot
enough? Increase cayenne pepper.

Yield:
  "8 cups"

Per Serving (excluding unknown items): 194 Calories; 10g Fat (48.3% calories from fat); 12g Protein; 12g Carbohydrate; 3g Dietary Fiber; 39mg Cholesterol; 752mg Sodium.  Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 1 Fat, 4 WW points

Servings: 4     

  2          teaspoons  extra virgin olive oil
  2             cloves  garlic -- minced
  16            ounces  navy beans, canned -- drained
     1/2           cup  chopped fresh parsley
  2        tablespoons  lemon juice
  1         tablespoon  chopped fresh rosemary
  1           teaspoon  black pepper -- ground
  2               cups  reduced-fat chicken broth
     1/2      teaspoon  salt

Heat oil 30 seconds over medium high heat.  Add garlic and cook stirring frequently until softened, 1 minute.  Add beans, parsley, lemon juice, rosemary and peper, stir to coat.  Add broth bring to a boil.  Reduce heat and simmer 10 minutes, cool slightly.  Transfer to blender or food processor and puree.  Return to saucepan; add salt and warm soup over low heat; stirring until heated through.  

Yield:
  "1/2 cup"

Per Serving (excluding unknown items): 166 Calories; 3g Fat (13.6% calories from fat); 14g Protein; 26g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 1038mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat, 2 WW points

Servings: 4    

     1/2         pound  red cabbage -- shredded or grated
  3             medium  carrots -- grated
  3                     green onions -- trimmed and sliced
     1/2           cup  low-fat mayonnaise

Simply mix all ingredients together in a bowl and serve. If you are not eating this immediately, cover the bowl and keep it in the refrigerator until it is ready to serve.

Source:
  "The Culinary Institute of America"

Per Serving (excluding unknown items): 122 Calories; 8g Fat (58.7% calories from fat); 2g Protein; 12g Carbohydrate; 3g Dietary Fiber; 10mg Cholesterol; 168mg Sodium.  Exchanges: 2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates, 3 WW points

Servings: 6    

  4               ears  sweet corn
  2        tablespoons  olive oil
  1               pint  cherry tomatoes -- halved
     1/4           cup  red onion -- finely chopped
  3        tablespoons  rice vinegar
  2        tablespoons  olive oil
     1/2      teaspoon  salt
     1/2      teaspoon  ground pepper

Remove husks and silk from corn.  Brush corn with 2 tablespoons oil.  For a charcoal grill, place corn on the grill rack directly over medium-hot coals.  Grill, uncovered, for 10 to 15 minutes or until browned, turning frequently to prevent overbrowning.

When cool enough to handle cut the corn off the cob.

In a large bowl, combine corn, tomatoes, red onion,rice vinegar, 2 tablespoons oil, the salt and pepper.  Serve at room temperature, or cover and chillfor up to 24 hours before serving.

Description:
  "This garden-fresh salad is the perfect partner for grilled fish,
  pork, or grilled chicken"

Per Serving (excluding unknown items): 146 Calories; 10g Fat (56.2% calories from fat); 2g Protein; 15g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 192mg Sodium.  Exchanges: 1/2 Grain(Starch); 1/2 Vegetable; 2 Fat; 0 Other Carbohydrates, 3 WW Points

Servings: 5    
  2             pounds  potatoes -- baby; halved
  2        tablespoons  olive oil
  6             cloves  garlic -- minced
     1/4      teaspoon  sea salt
     1/4      teaspoon  pepper
  4                     green onions -- thinly sliced

In a covered large saucepan, cook potatoes in boling water for 5 minutes; drain.  In a large bowl, combine hot potatoes, oil, garlic, salt, and pepper.  Toss well to combine.  Use a slotted spoon, transfer potato mixture to a grill basket or grill pan.

For a charcoal gril, place grill basket or grill pan on the grill rack directly over medium coals. Grill uncovered, about 25 minutes or until potatoes are golden brown and tender, turning grill basket or tossing potatoes in grill pan several times during grilling.

Transfer potatoes to a serving dish.  Sprinkle with green onions.  Season to taste.

Per Serving (excluding unknown items): 201 Calories; 6g Fat (24.5% calories from fat); 4g Protein; 35g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 107mg Sodium.  Exchanges: 2 Grain(Starch); 1/2 Vegetable; 1 Fat, 4 WW points

NOTES : When you're in a hurry, use bottle minced garlic in place of the fresh.  You will need 1 tablespoon to equal six cloves.

Servings: 6    

  2             pounds  red potatoes, whole -- small scrubbed and halved
  2          teaspoons  extra virgin olive oil
  1 1/2    tablespoons  garlic -- minced
  1 1/2    tablespoons  rosemary -- fresh, chopped
     1/4      teaspoon  salt

Preheat oven to 450 degrees.

Toss potatoes with oil, garlic, rosemary, and salt.

Place potatoes in a single layer on nonstick baking dish or in medium nonstick roasting pan. Roast 25 minutes or until tender inside, flipping potatoes and rotating pan occasionally to promote even browning.

Source:
  "Prevention Magazine December 2006"

Per Serving (excluding unknown items): 139 Calories; 2g Fat (11.2% calories from fat); 3g Protein; 28g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 99mg Sodium.  Exchanges: 2 Grain(Starch); 0 Vegetable; 1/2 Fat, 2 WW points

Servings: 6    

     3/4         pound  red potatoes -- cut into fourths
  1              large  onion -- cut into fourths
  1             medium  red bell pepper -- seeded and quartered
  1             medium  green bell pepper -- seeded and quartered
     1/2           cup  carrot -- cut into 1/4 inch diagonal slices
  1              small  zucchini -- cut into 1/2 inch slices
  2             cloves  garlic -- finely chopped
  2        tablespoons  olive oil
  14            ounces  fat-free chicken broth
  29            ounces  stewed tomatoes -- undrained, italian style
  1 1/4           cups  rotini -- uncooked

Set oven control to broil.  Toss potatoes, onion, bell peppers, carrot, zucchini, garlic, and oil in large bowl.  Spread vegetable mixture, skin sides up in ungreased jelly roll pan.

Broil with tops 4 to 6 inches from heat 10 -15 minutes or until roasted, removing vegetables as they become soft; cool.  Remove skins from peppers.  Coarsely chop potatoes, onion, and peppers.

Mix vegetables, broth, tomatoes, and pasta in 4 quart Dutch oven.  Heat to boiling; reduce heat to low.  Cover and simmer about 15 minutes, stirring occasionally, until pasta is tender. 

Per Serving (excluding unknown items): 221 Calories; 5g Fat (19.4% calories from fat); 9g Protein; 40g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 184mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 3 Vegetable; 1 Fat, 4 WW points

Servings:
  18            ounces  ground round
  1 1/2           cups  chopped onion
  6                     garlic cloves -- minced
  24            ounces  no salt added tomato sauce
  3          teaspoons  chili powder

Per Serving (excluding unknown items): 268 Calories; 15g Fat (50.3% calories from fat); 19g Protein; 14g Carbohydrate; 3g Dietary Fiber; 59mg Cholesterol; 103mg Sodium.  Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 2 1/2 Vegetable; 1 1/2 Fat, 6 WW points

Servings: 4   

     1/2           cup  pasta shells -- small
  4          teaspoons  extra virgin olive oil
  1                cup  onions -- chopped
     1/2        medium  green peppers -- chopped
  1 1/2           cups  zucchini -- cut lengthwise, then thinly sliced
  14 1/2        ounces  canned tomatoes -- italian style
  14 1/2        ounces  beef broth
  1           teaspoon  Italian seasoning
  15            ounces  kidney beans, canned -- drained

Cook and drain pasta; cover to keep warm.

Meanwhile, spray 4 quart dutch oven with cooking spray.  Add 1 teaspoon of the oil; heat over medium high heat.  Add onions and bell pepper; cook 5 minutes, stirring occasionally.

Stir in zucchini, tomatoes, broth, and Italian seasoning.  Heat to boiling over high heat. Stir in kidney beans, return just to boiling.  Reduce heat to medium; cook 10 minutes.

Add cooked pasta, and remaining 3 teaspoons oil to stew; stir gently to mix.

Yield:
  "1 1/2 cups"

Per Serving (excluding unknown items): 245 Calories; 5g Fat (19.0% calories from fat); 14g Protein; 38g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 1059mg Sodium.  Exchanges: 1 1/2 Grain(Starch); 1 Lean Meat; 2 Vegetable; 1 Fat, 4 WW Points