CHINESE COLESLAW

2 pkg. Ramen chicken noodles, crushed 1 lb. coleslaw 1 c. sunflower seeds 1 c. sliced almonds 1/4 c. chopped onion Mix and refrigerate. DRESSING: 1/2 c. oil 1/3 c. vinegar 2 pkg. chicken flavoring from noodles 1/2 c. sugar Mix well. Pour over the slaw mixture.

Low Fat Strawberry No-Bake Cheesecake

 

Here's a simple summer dessert that takes less than 10 minutes to make. With strawberries at their peak this time of year, this is a great way to enjoy them. I also like making this with mixed berries. This is slightly modified from my no-bake cheesecake.



Low Fat Strawberry No-Bake Cheesecake
Gina's Weight Watcher Recipes
Servings: 8 • Serving Size: 1 slice • Old Points: 5 pts • Points+: 6 pts
Calories: 233.5 • Fat: 9.6 g • Protein: 3.1 g • Carb: 29.9 g • Fiber: 1.5 g 

• 8 oz Cool Whip Free
• 8 oz 1/3 less fat Philadelphia Cream Cheese
• 9 inch reduced fat Graham Cracker Crust
• 1/4 cup sugar
• 2 tsp vanilla extract
• 12-14 strawberries, hulled and halved lengthwise

In a large bowl, whip cream cheese, vanilla extract and sugar for a few minutes until fluffy. Add Cool Whip and whip until smooth. Spoon mixture into pie crust and chill for a few hours, until firm. Arrange strawberries on top and serve.

Vegetarian Sweet Potato and Couscous

1 medium sweet potato, sliced thin
1 can diced tomatoes
1 onion, diced
1 T Olive Oil
1 Can Vegetable Broth
1 Can Garbanzo Beans
1 Box Toasted Pinenut Couscous
Optional: 1 T Moroccan Rub
Optional: Chopped Fresh Cilantro

Saute sweet potatoes and onions with olive oil on medium heat until the potatoes start to be tender.
Add canned tomatoes, broth, and the seasoning packet to skillet. Let simmer for 5 or 10 minutes, covered.
Stir in couscous and remove from heat. Let sit 8 to 10 minutes and serve. Top with fresh cilantro and serve. Serves 4 people at 290 calories per serving.

Chicken Marengo

Comfort food that is good year round.

Serves: 6 person(s)

Preparation Time: 10 mins

Cooking Time: 25 mins

Extra Time: 10 mins

(for pre-cooking noodles)

Yield: 6 x 2 cup servings

1 vegetable cooking spray

2 cup frozen, chopped onions

1 tsp minced garlic

1 Tbsp flour

1 lb boneless, skinless chicken tenders, cut into 1-inch pieces

1 can (15 oz) light red kidney beans, or 1½ cups cooked dry-packaged light red kidney beans, double rinsed, drained

1 can (14½ oz) diced no salt added tomatoes, undrained

1 1/4 cup fat-free reduced-sodium chicken broth

2 Tbsp no salt added tomato paste

1 can (4 oz) mushrooms, drained

2 stripes orange rind (3 x 1-inch)

3/4 tsp dried thyme leaves

1/2 tsp dried tarragon leaves

1 dash of salt (optional) *

1 pinch of black pepper

4 cup cooked noodles, warm

Spray large saucepan with cooking spray; heat over medium heat until hot. Sauté onion and garlic 5 minutes; stir in flour and cook 1 minute. Add chicken and cook until browned, about 5 minutes.

Add beans, tomatoes, broth, tomato paste, mushrooms, orange rind, thyme, and tarragon; heat to boiling. Reduce heat and simmer, covered, until onions are tender and chicken is cooked, 10 to 15 minutes. Season with salt and pepper.

Serve over noodles. Makes 6 entrée servings or 12 1-cup servings.

Crunchy Honey-Vanilla Granola

4 cups old fashioned rolled oats
1 cup wheat bran
1 cup unsweetened shredded coconut
1 cup chopped walnuts
1/2 cup firmly packed light brown sugar
1 tablespoon ground cinnamon
1/2 cup honey
1/2 cup canola oil
2 tablespoons 2% milk
1 teaspoon vanilla extract

1. Preheat oven to 325*F.  Lightly oil a large rimmed baking sheet
2. Combine oats, wheat bran, coconut, walnuts, brown sugar, cinnamon in a large bowl, and stir well.
3. Stir honey, oil, milk and vanilla in small saucepan over low heat until mixture fizzes around the edges. Pour over oat mixture and stir well.
4. Spread onto prepared baking sheet. Bake about 25min until lightly browned, stirring often. Place baking sheet on a wire rack and cool undisturbed until room temperature. Break up and store in large container at room temperature upto a month.

Makes about 8 cups.

1/2 cup serving
270 Calories  *  15g fat  * 0mg cholesterol  *  5g protein  *  33g Carbs  * 4g Fiber  * 150mg sodium

HEALTHIER SUBSTITUTIONS

When you're looking to limit sodium, calories, fat, saturated fat, and/or cholesterol in your diet, try these simple substitutions.

WHEN RECIPE  CALLS FOR	TRY THIS INSTEAD	BEST FOR
• 1 whole egg	• 1/4 cup Egg Beaters®	• Baking, Omelets
• 1 teaspoon butter	• PAM® Cooking Spray	• Sautéing
• 1 teaspoon butter	• 1 teaspoon oil	• Baking
• 1 teaspoon butter	• 1 teaspoon Parmesan cheese	• Pasta Dishes
• 1 cup broth	• 1 cup 99% Fat Free &  Reduced Sodium broth	• Soups, Sauces
• 1 teaspoon soy sauce	• 1 teaspoon La Choy®  Lite Soy Sauce	• Asian-Style Recipes
• 1/2 teaspoon salt	• 1 teaspoon balsamic vinegar	• Tomato-Based Recipes
• 1 ounce ground beef	• 1 ounce 93% lean ground turkey  or meatless crumbles	• Meat Sauces
• 1 ounce ground beef	• 1 ounce 90% lean ground beef	• Meatloaves, Tacos
• 1 ounce cheddar cheese	• 1 ounce feta cheese	• Salads

Or, try these easy ways to add nutrients such as fiber or whole grain.

WHEN RECIPE  CALLS FOR	TRY THIS INSTEAD	BEST FOR
• 1 cup regular pasta	• 1 cup whole-grain pasta	• Any Pasta Recipes
• 1 cup cooked white rice	• 1 cup cooked brown rice	• Any Rice Recipes
• 1 ounce meat	• 1/4 cup canned beans	• Soups, Stews
• 1 cup iceberg lettuce	• 1 cup dark leaf lettuce	• Salads, Sandwiches

 HTTP://WWW.READYSETEAT.COM

Creamy Chicken Enchiladas

1 1/2 cups cooked chicken breast, shredded into bite-sized pieces

fresh parsley, cilantro

2 green onions, thinly sliced

1 8-oz carton of light sour cream

1/4 cup plain, nonfat yogurt ( I suggest Fage Greek Yogurt 0%)

2 tbs all purpose flour

1/4 tsp ground cumin

1/4 tsp salt

1/2 cup 1% Milk

1 jalapeno pepper, seeded and minced

6 flour tortillas (6-8 inches in diameter) ( I use Laabuela Flour Tortillas)

1/3 cup shredded cheddar cheese (2%)

Serves 6 (Serving Size 1 Enchilada)

Calories 235

Fat 8

Carbs 23

Protein 17

Sodium 363

In a large bowl, combine cooked chicken and green onions. Mix well and set aside.

Make the sauce: In a medium sized bowl, combine sour cream, yogurt, flour, cumin and salt. Add milk and jalapeño pepper and mix well.

Pour half the sauce into the chicken mixture and mix well. Divide the filling among

the tortillas. Fold opposite ends of a tortilla up about 1 inch over filling then fold the left aright sides over the folded end, overlapping.

Place filled tortillas, seam sides down on an ungreased rectangular baking dish.

Spoon remaining sauce over the tortillas and bake, uncovered, in a 350 degree oven for about 20 minutes or until heated through.

Sprinkle with cheddar cheese and let stand for 5 minutes.

Top with salsa and chopped green onions as desired and serve.

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