cooking with st. martha

8/14/2019 Cooking With St. Martha

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S aint Martha, pray for us that we might serve Jesus better. Help

us to overcome our distractions and worries to listen to his wordsand 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 toenjoy the togetherness of serving healthy and nutritious meals to our family and friends.

As Martha was “burdened with much serving,” Jesusimplored her to listen to and spend time with Himinstead of being “anxious and worried about themany things” going on around her.

The collections in this book, original creations mixed

in with old-time favorites, will allow you to makeworry-free dinners, contemplate our blessings witheach other and sit back, relax and forget our daily worries and distractions so that we can give thanks toour Lord as we break bread together.

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Contents Sides & Appetizers 4

Beef 16

Chicken 34

Ham, Turkey & Fish 45

Vegetarian 54

Sweet Treats 62

Appendix 67

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



Sides & Appetizers Brussels Sprouts w/Shallots - 5

Twice-Baked Potatoes - 5

Mom‟s Potato Salad - 6

Caesar Penne Pasta - 7

Roasted Potatoes - 7

Garlic Mashed Potatoes - 8

Stovetop Lemon Asparagus - 8

“Fried” Zucchini Sticks - 9

Zucchini & Pine Nut Pancakes - 9 Grilled Squash - 10 Coleslaw - 10

Confetti Grilled Potatoes - 10

Asiago, Potato & Bacon Gratin - 11

Fresh Green Beans w/Toasted Pine Nuts - 12

Herbed Focaccia - 12

Mango Melon Salad - 13

Oven-Fried Onion Rings - 13

Broccoli w/Spicy Garlic Oil - 14

Chicken Wings w/Bleu Cheese - 14 Italian Salad - 15

Pita Bread Pizzas - 15

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Brussels Sprouts w/Shallots

1 (16 oz.) container fresh Brussels sprouts, stemmed andhalved1 medium shallot, minced1/2 c. chicken broth1 tsp. fresh lemon juiceSalt & pepper to tasteButter-flavored cooking spray

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

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 sof-tened, stirring occasionally.

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

Makes 4 one cup servings at 1 Point per serving

Twice-Baked Potatoes

2 large baking potatoes1/4 c. fat-free sour cream1 c. reduced-fat shredded cheddar cheese, divided2 TBS fresh chopped chivesButter-flavored cooking sprayCoarse sea salt

Preheat oven to 350°.

Wash potatoes then pat dry with a paper towel. With a fork,

poke each side of the potato about 4 times per side thenplace into a large bowl. Thoroughly coat potatoes with cook-ing spray then generously sprinkle with sea salt. Placepotatoes directly on oven rack and bake for one hour.Remove potatoes from oven and cut in half lengthwise.Carefully remove pulp setting skins aside.

Combine pulp and sour cream; beat well until smooth. Stir in1/2 c. cheese and chives.

Evenly divide mixture between the 4 skins then place onbaking sheet coated with cooking spray. Top with remaining

cheddar and return to oven for 8 - 10 minutes or until cheesehas melted.

Makes 4 servings at 3 Points per serving

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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 potatoes6 hard-boiled eggs2 celery heart stalks, very thinly sliced1/4 c. finely minced onion1/2 medium cucumber; peeled, quarteredand very thinly sliced3 medium radishes, very thinly sliced

2-1/2 c. lite mayonnaise4 TBS yellow mustard2 TBS sugar Salt & pepper to tastePaprika

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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 thehard-boiled eggs and add to potatoes then add next 4 ingredients.

Very thoroughly combine mayo, mustard, sugar, salt and pepper untilsugar is dissolved. Fold very gently into potato mixture.

Transfer to a large seal-tight container, then peel and slice the last twoeggs and place on top of the salad. Sprinkle with paprika and salt andpepper.

Makes appx. 10 cups at 4 Points per cup

Note: You may adjust the mustard and sugar ratio to taste. This is a veryversatile sauce that works well with more or less; the sugar takes the “bite”out of the mustard for a very smooth taste.



Caesar Penne Pasta

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

1 TBS lite stick butter 3 garlic cloves, pressed1/4 c. Italian-seasoned bread crumbs1 TBS dried parsley flakes2 tsps. Dried Italian seasoning4 c. hot cooked Penne pasta1/4 c. lite Caesar salad dressing

1/4 c. shredded fresh Parmesan cheeseSea salt and cracked black pepper to taste

Melt butter and garlic together; add salt and pepper and cookon low heat, stirring occasionally until garlic is fragrant, about1 minute. Add seasoning and bread crumbs; continue cook-ing , stirring constantly until crumbs are slightly toasted, aboutanother 2 minutes.

Combine pasta and dressing in a large bowl then add breadcrumbs. Next, stir in parsley and parmesan; serveimmediately.

Makes 8 - 2/3 c. servings at 4 Points per serving

Adapted from Weight Watchers Just Like Home

Roasted Potatoes

2 - 8 oz. baking potatoes1 TBS olive oilSea salt & cracked black peppercorns, to taste1/8 tsp garlic powder 1/8 tsp onion powder 1 TBS paprika1 tsp parsley flakes1 tsp dried minced onionsOlive oil cooking spray

Preheat oven to 425°

Cut potatoes into quarters and chop into 1/4” pieces. Tosswith olive oil in large bowl then add remaining seasoningsand stir well until thoroughly coated.

Coat glass baking pan with cooking spray and place pota-toes in a single layer. Bake for 30 minutes, stirring halfwaythrough cooking time.

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

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“Fried” Zucchini Sticks

2 medium zucchini or yellow squash or 1 of each1 Tbsp olive oil1 Tbsp water 1/2 cup dried bread crumbs1/2 Tbsp dried basil1/2 Tbsp dried oregano1/2 tsp kosher salt1/2 tsp black pepper

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

Source: weightwatchers.com

Serves 4 at 2 Points per serving

Zucchini Pine Nut Pancakes

2 medium zucchini, coarsely grated1/2 small onion, coarsely grated1/3 cup dried bread crumbs2 tbsp grated Parmesan cheese2 tbsp pine nuts, finely chopped1 large egg1 large egg white1/8 tsp table salt, or to taste1/8 tsp black pepper, or to tasteInstructions

Stir together all ingredients; mix well.

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


Source weightwatchers.com

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Grilled SquashNothing beats this grilled squash with BBQ chicken, slaw

and the confetti potatoes for a perfect cookout menu!

1 large yellow squash or zucchini1 TBS olive oilSea salt & cracked black pepper to taste

Cut squash into 1” thick slices. Toss in large bowl with oliveoil and salt & pepper. Place on heated grill rack and cook 3 -4 minutes per side or until just browned and softened on eachside. Serve immediately.

Makes 2 servings at 1 Point per serving

Coleslaw

1/2 bag coleslaw mix2 TBS white wine vinegar 1 TBS sugar 1/2 c. light mayoSea 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.

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

Confetti Grilled Potatoes

2 - 8 oz. baking potatoes, quartered, divided and cut into 1/4”pieces1 medium onion, minced and divided1 medium green pepper, diced and divided1 medium red pepper, diced and divided1 c. frozen corn kernels, divided2 tsps garlic salt, dividedSea salt and cracked black pepper to tasteButter-flavored cooking spray2 large sheets heavy-duty aluminum foil

Generously spray each sheet of foil with butter spray thenlayer as follows:Salt & pepper

1/4 of minced onion

Green & red peppers

Potato

Corn

Remaining onion

Garlic salt

Salt & pepper

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

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Asiago, Potato and Bacon Gratin

1-1/2 lbs. peeled Yukon gold potatoes, cut into 1/4” thick slices 1 tsp saltCooking spray2 TBS minced shallots1/4 c. all-purpose flour 2 c. 1% milk, divided3/4 c. grated Asiago cheese1/4 c. chopped fresh chives1/4 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 15minutes 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 wellblended. 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 isbubbly and lightly browned.

Makes 6 servings at 5 Points per serving.

Source: Cooking Light Annual Recipes 2005

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Fresh Green Beans w/Toasted Pine Nuts

I always use the fresh vegetables in the ready-to-usemicrowave bags; you’ll get the same fresh taste without

all of the work!

1 - 12 oz. bag green snap beans1/4 c. toasted pine nuts1 TBS light butter Sea salt & cracked black pepper to taste

Prepare vegetables per package directions. Heat nonstick

skillet over medium heat and add butter until melted. Addbeans and season with salt & pepper; toss in butter untilthoroughly coated. Stir in pine nuts; remove from heat andserve immediately.


Herbed Foccacia

1 - 11 oz. can refrigerated French bread dough2 TBS olive oil1 TBS dried Italian seasoning blendSea salt & cracked black pepper to tasteCooking spray

Preheat oven to 375°.

Unroll dough and press into a 15 x 10 baking sheet coatedwith cooking spray. Poke indentations in dough at 1-inch

intervals with finger or handle of a wooden spoon. Drizzle oilover dough and sprinkle with seasonings.

Bake for 10 minutes or until lightly browned.

Makes 9 servings at 2 Points per serving.

Adapted from Weight Watchers Fast & Easy

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Mango Melon Salad

4 c. diced and seeded watermelon4 c. peeled and diced mango1 qt. raspberries2 TBS fresh orange juice1 tsp. orange zest4 TBS honey

Combine honey with orange juice and zest, stir into fruit.

Makes 8 - 1 cup servings at 1 Point per serving

Oven Fried Onion Rings

2 TBS all-purpose flour Salt & pepper to taste1/3 c. plain dried bread crumbs1/4 c. fat-free egg substitute2 large sweet onions, peeled, cut crosswise into 1/4” slicesand separated into double ringsCooking spray

Preheat oven to 400°. Coat a nonstick baking sheet withcooking spray.

Combine flour, salt and pepper on a large plate. Place breadcrumbs on another large plate then place the egg substitutein a shallow dish.

Completely coat onion rings with flour mixture, dip in eggsubstitute then coat with bread crumbs.

Arrange rings on baking sheet and lightly spray the tops withadditional cooking spray. Bake on top oven rack untilbrowned, about 10 minutes, turn over and bake additional 5minutes.


Adapted from Weight Watchers Pure Comfort

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Broccoli w/Spicy Garlic Oil

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 florets2 TBS extra-virgin olive oil1 large garlic clove, minced1/4 tsp crushed red pepper 1/4 tsp Sea salt

1/4 tsp crushed black pepper 1 tsp fresh lemon juice

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

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


Adapted from Weight Watchers Ultimate Flex & CoreCookbook

Chicken Wings with Bleu Cheese

1/4 c. all-purpose flour 1/4 tsp table salt1/4 tsp black pepper 1 lb. uncooked chicken tenders, cut into 2-inch-wide strips1/2 c. barbecue sauce2 tbsp hot pepper sauce4 large celery, ribs, cut into 2-inch sticks1/2 c. fat-free sour cream2 TBS bleu cheese, finely crumbled

Preheat oven to 400ºF. Coat a large baking sheet with cook-

ing spray.

Combine flour, salt and pepper in a shallow dish. Mix wellwith a fork to combine. Add chicken tenders and turn to coat.

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

Combine sour cream and cheese and mix well. Serve wingswith dip and celery sticks on side. Yields about 2 chickentenders and 1 tablespoons dip per serving.

Adapted from weightwatchers.com


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Italian Salad

8 c. spring salad mix1/2 c. halved cherry tomatoes1/2 medium cucumber very thinly sliced4 Pepperoncini, finely minced4 TBS grated fresh Parmesan cheese8 TBS fat-free Italian dressing

Toss all ingredients together and serve immediately.


Pita Bread Pizzas

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

4 Weight Watchers Whole Wheat Pita Breads1/2 c. Pizza sauce2 c. Skim pre-shredded Mozzarella cheese24 Turkey Pepperoni slicesGarlic saltOlive oil spray

Optional toppings: Mushrooms, onions, green peppers,Banana peppers for no additional Points values

Preheat oven to 350. Spray each pita with olive oil spraythen sprinkle garlic salt on top.

Top each pita with 2 TBS sauce, 1/2 c. cheese, 8 pepperonislices and veggie toppings of your choice.

Bake 10 - 12 minutes or until cheese is bubbly.

Each pita = 4 Points

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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

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 rind½ tsp salt½ 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 tomato1/3 c. finely chopped sweet onion¼ c. chopped fresh cilantro½ tsp grated lime rind2 TBS fresh lime juice*¼ tsp salt½ tsp hot pepper sauce

Remaining Ingredients:8 (8-inch) flour tortillas2 c. thinly sliced Romaine lettuce

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To prepare steak, combine first 5 ingredients in a small bowl. Score a dia-mond 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 withcooking 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 diagonallyacross 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



Sizzling Steak FajitasThis 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 fat2 tsps ground cumin2 tsps chili powder ¼ tsp salt¼ tsp garlic powder ¼ tsp black pepper

¼ tsp ground red pepper

Fajita filling:1 tsp olive oil2 c. sliced onion1/3 c. green bell pepper strips1/3 c. red bell pepper strips1/3 c. yellow bell pepper strips1 TBS lime juice

Additional ingredients:4 (8 inch) flour tortillas¼ c. fat-free sour cream1 c. Weight Watchers Mexican Blend Shredded Cheese

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Cut steak diagonally across the grain into thin slices then place inlarge plastic zip-lock bag with next 6 ingredients. Seal bag; shaketo coat.

Heat oil in a Dutch oven over medium-high heat. Add steak, onionand 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



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 roast2 to 3 baking potatoes, peeled and diced1 cup baby carrots2 large onions, quartered and separated1 - 32 oz. container beef broth1 TBS olive oilSalt & pepper to taste

3 TBS cornstarch4 TBS very cold water

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Season roast with salt & pepper; brown in nonstick skillet coated with oliveoil until completely seared on all sides.

Place one onion on bottom of crockpot then place roast on top. Surroundroast with potatoes, carrots and onion (as much as you can fit in) then finishwith a layer on onions to cover the top of the roast.

Add as much broth as your crockpot will contain, then season again withsalt & pepper. Cover and cook on high 8 hours; add extra broth during thelast half of the cooking process if needed.

Remove roast and vegetables from crockpot and place on a large servingplatter.

Strain juice from crockpot into a large saucepan. Bring to a simmer over lowheat. 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



Cajun Flank SteakIf 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 paprika1 tsp chili powder 1 tsp salt½ tsp black pepper

½ tsp ground red pepper 1 lb flank steak, trimmed

Combine first 8 ingredients in a small bowl then rub mixtureover 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 inthin slices

Return sliced steak to grill pan and cook until desired done-ness

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

Grilled Steak w/Balsamic Vinegar Dressing

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 eachother very nicely.

4 - 4 oz. tenderloin steaks1 c. Balsamic vinegar 1 small shallot, very thinly slicedOlive oil cooking spray

Sea salt and cracked black peppercorns

Season steaks with salt and pepper; grill to desired done-ness. Let stand 5 minutes before serving.

Spray small saucepan with olive oil spray then add shallot;cook until just softened. Next, add Balsamic vinegar andcontinue cooking until sauce is reduced, stirring constantly.Remove from heat and add salt and pepper to taste.

Spoon 2 tablespoons sauce over each steak immediatelybefore serving

Makes 4 servings; 1 steak with sauce = 6 Points

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Lazy LasagnaWhen 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, diced3 cloves garlic, pressed1 (26 oz) bottle low-fat pasta sauce1/2 c. pasta water 2 c. low-fat cottage cheese¼ c. + 2 TBS grated Parmesan cheeseOlive oil cooking spray12 lasagna noodles1 c. pre-shredded reduced-fat mozzarellacheese1 TBS + 1 tsp Italian seasoning1 tsp dried basilSea salt & pepper to taste


Add garlic bread for an additional 3 Points; addItalian salad for an additional 1 Point

Adapted from The Complete Cooking LightCookbook

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Cook noodles in unsalted boiling water for 10 minutes


Spray Dutch oven with cooking spray, add onion, garlic and salt andpepper 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 inmedium bowl

Spread ½ c. beef mixture in bottom of a 13 x 9 baking dish coated withcooking spray

Arrange 4 noodles over beef mixture, top with half of cottage cheesemixture, 1 c. beef mixture and 1/3 c. mozzarella cheese. Repeat layersonce, ending with noodles.

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. Parme-san and basil then bake 5 additional minutes or until cheese melts

Let stand 10 minutes before serving



Beef in Garlic SauceNo 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 cloves1 TBS minced peeled fresh ginger 1 jalapeno pepper, seeded and minced¾ lb boneless sirloin steak, trimmed of fat and cut into strips4 scallions, cut into 1-inch pieces2 c. fresh snow peas1 c. fresh sliced mushrooms1 can sliced water chestnuts¼ c. fat- free reduced-sodium chicken broth2 TBS low-sodium soy sauce1 TBS cooking sherry1 tsp sugar 1 TBS cornstarch1 TBS cold water

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Heat a nonstick skillet and spray with cooking spray then addgarlic, ginger and jalapeno; stir-fry until fragrant, about 1 min-ute. Add the beef strips and stir-fry until browned, then addscallions, mushrooms, snow peas and water chestnuts; con-tinue 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 whilestirring. Next, combine cornstarch and water in a small bowluntil smooth and add to beef mixture, stirring until thickenedabout 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



Spaghetti w/Meat SauceCooking spray1 lb. 4% lean ground sirloin1 medium onion, finely diced4 garlic cloves, pressed1 TBS Italian seasoning1 – 26 oz. bottle pasta sauce (choose your personal prefer-ence)¼ c. finely grated Parmesan cheeseSalt and pepper to taste4 c. hot cooked spaghetti (save ½ c. pasta water)

Spray Dutch oven with olive oil cooking spray; add onion, gar-lic, salt and pepper and cook on low heat until onions begin tosoften. Add beef and Italian seasoning; continue cooking untilbrowned, stirring to crumble.

Drain beef mixture well; return to Dutch oven then add pastasauce with ½ c. pasta water. Cover and simmer on low for 15minutes, stirring occasionally.

Combine sauce and pasta in a large bowl; toss until thor-oughly combined and top with Parmesan.

Makes 4 - 1-1/2 c. servings at 7 Points per serving

Marvelous Meatloaf Pictured on Cover

Only two words can describe this – num-yummy! Servewith garlic mashed potatoes and fresh green beans on

the side for true healthy decadence!

Cooking spray1 lb. 4% lean ground sirloin¾ c. ketchup, divided½ c. finely minced fresh onion2 TBS fresh parsley1 TBS brown sugar

1 TBS Worcestershire sauce2 large egg whites¾ c. quick-cooking oatsSalt and pepper to tastePreheat oven to 350°.

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 mixtureand 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 10minutes before slicing; cut into 6 slices.


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Wagon Wheel Beef Soup

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

Cooking Spray1 lb. 4% lean ground sirloin1 c. chopped onion½ tsp. dried oregano3 c. cooked wagon wheel pasta1 - 26 oz. bottle pasta sauce1 – 16 oz. can red kidney beans, undrained1 – 32 oz. carton beef brothSalt and pepper to taste

Coat a Dutch oven with cooking spray; place over medium-high 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 pastaand remaining ingredients. Continue cooking over medium-high heat until thoroughly heated.

Makes 8 – 1-1/2 c. servings at 3 Points per serving

Adapted from Weight Watchers Fast & Easy

Cheeseburger Macaroni

1 – 8 oz. package uncooked small elbow macaroni¾ lb. 4% lean ground sirloin1-1/4 c. chopped onion2 garlic cloves, pressed1 – 28 oz can Italian-flavored chopped tomatoes1/4 c. ketchup1-1/2 c. shredded reduced-fat Cheddar cheeseSalt and pepper to tasteCooking spray

Cook the macaroni according to the package directions.

Spray Dutch oven with olive oil cooking spray; add onion,garlic, salt and pepper and cook on low heat until onions be-gin 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; con-tinue cooking until the cheese is completely melted.

Makes 9 – 1 cup servings at 5 Points per serving

Adapted from Cooking Light

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Beef and Vegetable Cheese Casserole

1 spray(s) cooking spray2 medium tomatoes, sliced2 medium zucchini, sliced12 oz raw lean ground beef 1 large onion(s), finely chopped2 medium garlic clove(s), minced1 cup(s) canned tomato sauce2 cup(s) fat-free cottage cheese1 large egg yolk(s)1/2 cup(s) low-fat shredded cheddar cheese1 tbsp parsley, oregano or rosemary, chopped1/8 tsp table salt, or to taste1/8 tsp black pepper, or to taste

Source weightwatchers.com


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Preheat oven to 500ºF. Coat a baking sheet with cooking spray andspread tomatoes and zucchini over sheet. Roast vegetables for 10 to 12minutes.

Meanwhile, in a large, nonstick skillet, sauté beef, onion and garlic untilbeef 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 13-inches) and top with roasted vegetables. Reduce oven temperature to350ºF.

Whisk together cottage cheese, egg yolk, cheddar cheese, herbs, saltand pepper in a medium bowl. Spoon over roasted vegetables andsmooth with a rubber spatula.

Bake until very hot and bubbling around edges, about 35 minutes. Cutinto six equal pieces and serve immediately. (Note: If preparing casserolein advance and freezing it, make sure to thaw it completely in the refrig-erator before baking it. Increase the baking time by 5 to 10 minutes.)NotesTo 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 thecheddar. Sprinkle with 2 tablespoons minced fresh basil just before serv-ing.



Lemon Chicken w/Rice & Artichokes

1 lb. boneless, skinless chicken breast, cut into 1/2” pieces 2-1/4 c. chopped onion1 c. chopped red bell pepper 2 c. cooked white rice1/4 c. fresh lemon juice14 oz. chicken broth1 - 14 oz. can quartered artichoke hearts, drained2 TBS grated Romano cheeseCooking spraySalt & pepper to taste

Heat a Dutch oven coated with cooking spray over medium-high 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 inartichokes and cook another minute or until thoroughlyheated; sprinkle with cheese.

Makes 4 - 2 cup servings at 6 Points per serving

Source: Cooking Light Annual Recipes 2005

Lemon-Ginger Chicken w/Pine Nut Couscous

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 flatwith meat tenderizer maillot

Marinade1 TBS lemon zest2 TBS fresh minced ginger

1/4 c. lemon juice1 TBS brown sugar 1 tsp sesame oil1/4 tsp salt1/2 tsp red pepper flakes

Combine all marinade ingredients in large ziplock bag, thenadd chicken. Marinade for at least 1/2 hour, then heat grillpan to high heat. Grill 5 minutes per side, or until cookedcompletely through.

Makes 4 servings at 4 Points per serving; add 2 Points for

1/2 cup couscous

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Grilled Chicken Caesar Salad

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

4 - 4 oz. boneless, skinless chicken breasts, pounded flat withmeat tenderizer maillot8 cups chopped Romaine lettuce16 whole Kalamata olives16 cherry tomatoes, halved16 pepperoncini16 very thin cucumber slices1/4 c. freshly shredded Parmigiano-Reggiano cheese, divided

1 cup lite Caesar dressing, dividedSea salt & cracked black pepper to taste

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

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

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 tablespooncheese. Sprinkle lightly with additional cracked pepper if de-sired.

Makes 4 salads at 6 Points each.

Buffalo Chicken Salad

1 lb. boneless, skinless chicken breasts, cut into 2” pieces 8 cups chopped Romaine lettuce4 thinly sliced large celery ribs1/2 cup hot wing sauce1/2 cup lite bleu cheese dressing, divided1/2 cup shredded cheddar cheese, dividedCooking spraySea 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 pieceswith salt and pepper, then distribute evenly on baking sheet.Spray top with additional spray.

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

Distribute lettuce among 4 large plates then distribute celeryand chicken mixture on top. Add 2 tablespoons dressing toeach salad then sprinkle each with 2 tablespoons shreddedcheese.

Makes 4 salads at 7 Points each

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Apricot Tarragon Chicken Salad

2 - 6 oz. boneless, skinless chicken breasts1 TBS minced fresh parsley2 tsps minced fresh tarragon1/2 tsp salt, divided1/4 tsp freshly ground black pepper Cooking spray3 TBS olive oil4 tsps white wine vinegar 8 c. mixed fresh salad greens8 oz. canned or fresh apricots, thinly sliced1/3 c. very thinly sliced red onion

A light white wine goes perfectly with thissalad; serve with a hearty French bread for

an ideal gourmet dinner

Adapted from Cooking Light Magazine June „09

38

Prepare grill to medium-high heat.

Pound chicken breasts using a meat mallet until very thin; sprinkle with 1/4tsp. 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 crosswiseinto thin slices; top each serving evenly with the chicken.


(figure in additional Points if serving with bread and wine)



Herbed Chicken Piccata with Creamy Parmesan Orzo

39

Combine first 5 ingredients in a shallow dish. Pound chicken breasts using ameat mallet until very thin, then lightly coat each piece of chicken with cookingspray and dredge in breadcrumb mixture.

Melt butter in large nonstick skillet coated with cooking spray over medium-highheat, 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 30seconds. Add broth, parsley and lemon juice; cook an additional minute or untilwarmed through.

Spoon sauce over chicken to serve.


Chicken

2 TBS dried breadcrumbs1 tsp dried basil1 tsp grated lemon rind1/8 tsp black pepper 2 garlic cloves, minced4 - 4 oz boneless, skinless chickenbreastsCooking spray1 tsp lite butter

8 thin lemon slices1/4 c. chicken broth2 TBS chopped fresh parsley2 TBS fresh lemon juice

Heat butter in medium saucepan over medium heat; add orzo and cook 3minutes, 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

Orzo

1 TBS butter 1 c. uncooked orzo2-1/2 c. chicken broth1/4 c. grated Parmesan cheese2 TBS fresh basil, very thinly sliced

Sea salt & fresh black pepper to taste



Baked Hoisin Chicken with Green Onion Rice

4 - 4 oz. boneless, skinless chicken breasts1 - 15 oz. jar hoisin sauce3/4 c. fresh minced green onion greens2 c. cooked white riceSalt & pepper to tasteCooking spray

Preheat oven to 375°. Line baking dish with foil and spraywith cooking spray; place chicken on foil and sprinkle withsalt and pepper. Pour entire jar of hoisin sauce over chicken,coating thoroughly. Bake 30 - 45 minutes or until chicken iscompletely done.

Stir 1/2 cup green onions into rice then distribute evenlyamong 4 plates. Top each with chicken breast and saucefrom baking dish and sprinkle with remaining green onion.

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

Grilled Chicken w/Roasted Red Pepper Hommus

Look for this hommus in the deli section of your favoritegrocery store - serve with long-grain wild rice or couscous

and grilled squash for a complete healthy dinner

4 - 4 oz. boneless, skinless chicken breasts1 - 8 oz container roasted red pepper hommusCooking spraySalt & pepper to taste

Season chicken with salt and pepper; coat grill pan withcooking spray and heat to medium-high. Grill chicken for 5minutes per side or until thoroughly cooked.

Remove from heat and top each piece of chicken with 2tablespoons hommus.


40



Chicken Kabobs

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

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 pieces1 large zucchini; cut into 1” thick slices 16 cherry tomatoes1 cup lite Caesar dressing, dividedSalt & pepper to taste

Season chicken with salt and pepper; place into large ziplockbag and cover with 1/2 cup dressing. Marinate for at least1/2 hour.

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

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

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


41

Chicken Paprikash

1 lb. chicken tenders, cut into 1” strips 1 c. fat-free sour cream1 c. large diced onion1/2 c. chicken broth2 TBS paprika, divided1/2 tsp salt, divided1/4 tsp black pepper Salt & pepper to tasteCooking spray4 cups cooked egg noodles

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

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

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

Reduce heat to medium-low and stir in sour cream mixture;

cook another 1 minute or until heated through.Makes 4 servings (1/2 cup chicken & 1 cup noodles) at 9Points per servingSource: Cooking Light



Chicken Cacciatore

I simplified and lightened the “standard” chicken cacciatore recipe by using boneless, skinless chicken whilekeeping 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, diced2 large garlic cloves, pressed1 large celery rib, chopped1 red bell pepper, diced1 green pepper, diced

4 oz. fresh mushrooms, finely chopped1 TBS dried Italian seasoning1 1-lb jar plain pasta sauce1/2 c. red wineSea salt & cracked black pepper to tasteOlive oil cooking spray

42

Spray Dutch oven with cooking spray; add onion, garlic, salt andpepper; cook over medium-low heat, stirring constantly for about3 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



Beer Can Chicken

1 medium whole chicken (4 to 5 pounds)2-1/2 TBS Memphis Rub1 - 12 oz. can beer


Rinse chicken inside and out; pat dry. Sprinkle 1 TBS of therub inside the neck and body cavity, then rub another 1 TBSall over the skin of the bird.

Pop the tab on the beer can; using a “church-key” style canopener, make 6 or 7 holes in the top of the can. Pour out top

inch of beer, then spoon remaining dry rub through the holesin the beer can.

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

Stand the chicken on a roasting pan and roast for 2 hours

4 Points per 4 oz serving, without the skin

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Baked Chicken Parmesan

2 c. dried Farfalle (bow-tie) pasta1 large egg1 TBS lowfat buttermilk1/3 c. seasoned bread crumbs1 TBS dried parsley¼ c. shredded parmesan cheese½ c. low fat mozzarella cheese1 c. spaghetti sauceKosher or Sea Salt and cracked black pepper to taste2 – 4 oz boneless skinless chicken breasts

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

Begin cooking pasta in boiling water for 12 minutes; drain

Beat the egg and buttermilk in a shallow bowl then combinebread crumbs, parmesan and parsley in another shallow dish.

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

Place chicken in baking dish; bake for 22 minutes turningonce. Remove chicken from oven and spoon sauce on topthen add the mozzarella. Return to oven and continue cook-ing for additional 5 minutes or until cheese is melted.

Serve chicken over pasta with sauce. Serves 2: 1 piecechicken with ½ c. cooked pasta and ½ c. saucePoints - 8

Memphis Rub2 TBS Paprika 1/2 tsp celery salt1-1/2 tsp dark brown sugar 1/2 tsp pepper 1-1/2 tsp granulated sugar 1/2 tsp dry mustard1 tsp salt 1/2 tsp garlic powder

1 tsp cayenne pepper 1/2 tsp onion powder

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



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 ham1 - 5 oz. container Alouette® Crème de Swiss spreadable cheese¼ c. grated fresh Romano cheese½ medium onion, diced¼ c. chicken broth1 tsp lemon juice1 tsp nutmegbutter spraySea 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 withcooking spray until onions are softened; season with salt and pepper. Add lemon juice and broth and continue cooking untilbroth is nearly evaporated, then stir in ham. Once the ham is heated through, transfer mixture to a large bowl and stir in thecontainer of Swiss and nutmeg, combining thoroughly. Fold in potatoes until well-combined then put mixture into a casseroledish 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.

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Ham Tetrazzini

1/4 c. all-purpose flour 1 c. chicken broth1 c. 2% reduced-fat milk1/4 tsp pepper 1 TBS butter or stick margarine2 c. sliced fresh mushrooms1/2 c. diced green bell pepper 3 cups hot cooked wide egg noodles1 c. cubed lean ham1/3 c. grated Parmesan cheese1 TBS dry sherry1/3 c. dry bread crumbsCooking spray

48


Place flour in a bowl then gradually add broth, milk and pepper; stir with a whiskuntil well-blended.

Melt butter in a large nonstick skillet over medium-high heat. Add mushrooms andbell 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 1 -

1/2 quart casserole dish coated with cooking spray. Sprinkle with breadcrumbsand bake for 10 minutes or until bubbly.

Makes 5 one cup servings at 6 Points per serving




Parmesan-Basil Perch

2 tablespoons dry breadcrumbs2 tablespoons grated parmesan cheese1 tablespoon chopped fresh basil leaf or 1 teaspoon driedbasil leaves1/2 teaspoon paprika1 dash pepper 1 lb ocean perch (or other lean fish filets)1 tablespoon margarine, melted1 tablespoon chopped fresh parsley

Move oven rack to position slightly above middle of oven.

Heat oven to 375 degrees. Spray rectangular pan,13 x 9 x 2with cooking spray.

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

Sprinkle with Parsley; serve immediately


Source: Betty Crocker‟s Healthy New Choices

Tuna Melts

1 (6-oz.) can albacore tuna packed in water, drained andbroken into chunks1/4 c. reduced-fat mayonnaise1 celery rib, finely chopped2 TBS finely chopped scallion1 TBS lemon juice1/4 tsp salt1/4 tsp black pepper 2 drops hot pepper sauce2 light whole-grain English muffins, split and toasted4 slices lite American cheese

Preheat the broiler.

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 acheese slice.

Place the sandwiches on a baking sheet and broil 5 inchesfrom the heat until the cheese melts, about 2 minutes.

Makes 4 open-face sandwiches at 5 Points per serving

Adapted from Weight Watchers Comfort Classics

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54

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



Chickpea and Corn Patties

2 tsp. olive oil, divided1-1/2 cups fresh corn kernels1 c. chopped onion1/4 tsp. dried thyme1 (19 oz.) can chickpeas, rinsed and drained1/2 c. dried Italian breadcrumbs2 TBS cornmeal1/2 tsp. salt1/4 tsp. ground red pepper 4 tsp. cornmealCooking spray

1/4 c. fat-free sour cream1/4 c. bottled salsa

55

Heat one teaspoon oil in a large nonstick skillet over medium-high heat. Addcorn, onion and thyme; sauté 2 minutes. Place onion mixture, chickpeas,breadcrumbs, t tablespoons cornmeal, salt, and red pepper in a foodprocessor. Pules 8 times or until combined and chunky.

Divide chickpea mixture into 8 equal portions, shaping each into a 1/2 inchthick patty then dredge patties in 4 teaspoons cornmeal.

Heat 1/2 teaspoon oil in skillet coated with cooking spray over medium-highheat. Add 4 patties, cook 5 minutes then carefully turn over and cook an

additional 4 minutes. Repeat procedure with 1/2 teaspoon oil and remainingpatties.

Serve with fat-free sour cream and salsa.




Pasta Primavera

1/2 lb. uncooked fusilli2 c. (1-inch) diagonally cut thin asparagus1/2 c. frozen green peas, thawed1 tsp. olive oilCooking spray1 small yellow bell pepper, cut into juliennestrips1 small red onion, thinly sliced2 garlic cloves, pressed1 c. halved cherry tomatoes2/3 c. chicken broth

1/3 c. whipping cream1/2 tsp. salt1/2 tsp. crushed red pepper 1/4 c. grated fresh Parmesan cheese

56

Cook pasta according to package directions. Add asparagus and peasduring the last minute of cooking. Drain and place in a large bowl.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high 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 2minutes or until thoroughly heated.

Add tomato mixture to pasta mixture; toss to coat. Sprinkle with cheese andserve immediately.

Makes 4 (1-1/2 cup) servings at 7 Points per serving




Fresh Tomato Lasagna

1 TBS olive oil1 c. finely chopped onion4 garlic cloves, pressed7 c. chopped peeled tomato (about 4 lbs.)2/3 c. thinly sliced fresh basil1 tsp. salt, divided1/4 tsp. black pepper, divided2 c. part-skim ricotta cheese1 c. shredded part-skim mozzarella cheeseCooking spray8 cooked lasagna noodles

1/2 c. finely shredded fresh Parmesan cheese1 TBS thinly sliced fresh basil

58

Heat oil in a Dutch oven over medium heat; add onion and garlic and cook10 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 1/8teaspoon pepper; set aside.


Heat ricotta in a medium saucepan over medium heat until hot; stir in moz-zarella, stirring until melted. Remove from heat and stir in remaining saltand pepper.

Spread 2 cups tomato mixture in bottom of a 13 x 9 inch baking dishcoated with cooking spray. Arrange 4 noodles over tomato mixture thentop with ricotta mixture. Arrange 4 noodles over ricotta mixture and topwith remaining tomato mixture. Sprinkle evenly with Parmesan.

Bake for 15 minutes or until cheese melts and filling is bubbly. Removefrom oven and sprinkle with basil. Let stand 5 minutes before serving.


Source: Culinary Institute of America



Vegetable Lasagna

1-1/2 cups pasta sauce1 (14.5 oz.) can stewed tomatoes,undrained and chopped2 c. fat-free cottage cheese1/2 c. grated Parmesan cheese1/4 tsp. salt1/4 tsp. pepper Cooking spray9 uncooked lasagna noodles1 c. shredded zucchini1 c. shredded yellow squash

1 c. shredded carrots6 (1-oz.) slices provolone cheese,each cut into 6 strips

59


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, squashand carrots; set aside.

Spread one-third tomato mixture into bottom of a 13 x 9-inch baking dish coated withcooking spray. Place 3 uncooked lasagna noodles over tomato mixture; top with one-third 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 anadditional 15 minutes or until thoroughly heated. Let stand 15 minutes before serving.





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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



Chocolate Cherry Chunk 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!

1 box No Pudge brownie mix1 container Weight Watchers Amaretto Cheesecake Yogurt1 TBS Starbucks Sugar-Free Vanilla Flavoring½ bag Nestle Chocolate Chunks

½ bag dried cherries1 small bag slivered almonds (optional)Chocolate FrostingPam Butter Spray

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

Makes 16 brownies at 5 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.

Jumpin’ Java Chocolate Brownies

If you’re familiar with chocolate-covered espressobeans, 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 mix1 container Weight Watchers Vanilla Yogurt*2 TBS coffee (liquid), divided2 TBS ground coffee + 1 tsp½ bag Nestle Chocolate Chunks

1 container Betty Crocker Whipped Milk Chocolate FrostingPam Butter Spray

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

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

Makes 16 brownies at 4 Points® each

* I prefer the bolder-flavored Starbucks varieties, but youmay 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 varietiesby using other types of dried fruit such as apricots or cherries

Butter-flavored cooking spray1 cup quick-cooking oats1 cup Raisin Bran¼ cup whole-wheat flour 1 cup walnut pieces1- 8 oz package chopped dates½ cup nonfat dry milk½ tsp ground cinnamon

¼ tsp ground ginger ¼ cup honey2 large eggsPreheat 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 proces-sor 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

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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 canfind the special ingredients in the organic section of most major grocery stores.

1 c. walnuts, chopped1-1/2 c. freshly shredded zucchini, liquid squeezed out1/2 c. vegetable oil1 c. sugar 2 eggs2 tsp vanilla1/2 tsp baking soda1/2 tsp cinnamon

1/2 tsp salt1/4 tsp baking powder 1-1/2 c. gluten-free flour mix1-1/2 tsps xanthan gumCooking sprayPreheat 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 coatedwith cooking spray and floured and bake for one hour, 15 minutes.

Makes 12 slices at 5 Points per slice

65



Pear Cobbler

6 c. sliced peeled pear (about 3 lbs.)1/3 c. packed brown sugar plus 4 tablespoons1 TBS all-purpose flour 1 TBS lemon juice1/2 tsp apple pie spiceCooking spray1/2 c. all-purpose flour 1/2 c. whole-wheat flour 1 tsp baking powder

1/4 teaspoon salt2 TBS chilled stick lite butter, cut intosmall pieces1/2 c. fat-free milk2 tsps. stick lite butter, melted

66


Combine pear, 1/3 cup brown sugar and next 3 ingredients in a largebowl and toss gently to coat. Spoon pear mixture into an 8-inch squarebaking dish coated with cooking spray.

Combine all-purpose and wheat flours with 3 TBS brown sugar, bakingpowder and salt in a medium bowl; cut in 2 tablespoons chilled butter with a pastry blender until mixture resembles coarse meal. Add milkand toss with a fork until flour mixture is moist.

Drop dough by heaping tablespoons onto pear mixture. Brush meltedmargarine over dough and sprinkle with remaining 1 tablespoon brownsugar. Bake at 350 for 45 minutes or until lightly browned and bubbly.





67

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



One Month of Weeknight Menu Ideas

68

Grilled Steak w/Asparagus and Baked Potatoes

Turkey Tostadas w/Spanish Rice

BBQ Chicken w/Confetti Potatoes

Burgers w/Mom‟s Potato Salad and Baked Beans

Fresh Tomato Lasagna w/Italian Salads & Garlic

bread

Apricot Tarragon Chicken Salad

Pasta Primavera

Baked Hoisin Chicken w/Green Onion Rice

Ham, Swiss & Asparagus Potatoes

Spaghetti w/Meat Sauce, Herbed Focaccia & Italian

salads

Buffalo Chicken Salads

Saucy Beef & Cabbage

Spicy Grilled Flank Steak w/Red Beans & Rice and

collard greens

Ham & Sweet Potato Hash

Chipolte Mac & Cheese w/hot turkey Italian sausage

Chickpea & Corn Patties w/Fresh Green Beans

Roasted Chicken & Noodles

Ham, Broccoli & Cheese Baked Potatoes

4 Cheese Stuffed Shells w/Italian Salad & Garlic Bread

Bleu Cheese Sirloin Salad & garlic baguette

cooking with st. martha

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