Breakfast

OATMEAL BRULEE- this yummy breakfast was easy to make. It comes from the In No Time WW cookbook, but I modified the ingredients and made it a single serving.

For one:
2/3 C. fat-free milk
3 dried apricots, chopped into bite-size pieces
1/2 C. old-fashioned rolled oats
1 packet (or 1 tsp.) Splenda
pinch ground ginger
pinch cinnamon
pinch ground nutmeg
pinch salt
1 tsp. brown sugar

For 6 servings:
4 C. fat-free milk
18 dried apricots, chopped
3 C. old fashioned rolled oats
3-6 packets Splenda (depending on taste)
1/2 tsp. ginger
1/2 tsp. cinnamon
1/4 tsp. nutmeg
1/4 tsp. salt
6 tsp. brown sugar

Preheat the broiler. Bring the milk to low simmer in pan over med heat. Stir in apricots, Splenda and oats into the hot milk. Cook for 2 minutes. Add ginger, cinnamon, nutmeg, salt and cook for 3 more minutes. Spread into a ramekin or oven-safe dish. If you are making 6 servings, you can use an 8x8 baking dish or 6 ramekins. Sprinkle w/ brown sugar. Broil for 30 seconds or until sugar carmelizes.
Calories: 275, fiber 12, fat 2- 5 points.

Main Dishes

MINI-MEATLOAVES: I got this idea from the WW board. I made these on Friday and have been enjoying one meatloaf in a sandwich for a couple days. On Friday I made myself some instant mashed potatoes to go with my meatloaf. Mashed potatoes made with light margarine- 2 points/ serving. My husband loved them! You can probably make either of these meatloaf recipes with extra lean ground turkey and lower the fat, but I just use the lean.
1-1 1/4 lb of lean ground turkey (mine is 150 calories/serving)
3/4 envelope of Lipton Onion Soup mix
3/4 C. dry bread crumbs (I used 2 slices of Sara Lee Delightful bread made into crumbs*)
2 egg whites
1/2 C. water
1/4 C. ketchup
Preheat oven to 350. Mix all ingredients with your hands (that's how I do it). Spray a 12-count muffin tin with non-stick spray. Divide the mixture into the 12 cups. Bake for 35-40 minutes.
Each meatloaf is 2 points- about 90 calories, 1 g fiber, 3 g fat (this info is if meatloaf mixture is made with 1 1/4 lb ground turkey (750 calories total)
*To make bread crumbs: put two slices of light bread (45 calories/ slice) in a food processor to make crumbs. Spread on a cookie sheet (or toaster oven tray) and bake for 20 minutes at 250. This can make a great high fiber, low calorie topping for caseroles and other good stuff!

MEATLOAF MUFFINS-This is the actual recipe that I saw on the WW boards. I decided to make up the one above because it's almost identical to how my mom made it, except with lighter ingredients. This one seems easy and sounds tasty, but it's higher in calories, and if you make it with more than 1 lb of ground turkey, you may go over 2 points each!
1 lb lean ground turkey
2 egg whites
1 box stuffing mix (Stovetop)
1 C. water
Mix together and divide into 12 muffin cups that have been sprayed with non-stick cooking spray. Bake at 350 degrees for 35-40 minutes.
Each meatloaf is 2 points- about 108 calories, .5 g fiber, 4 g. fat

Side Dishes

Creamed Spinach- I just kind of made this up the other day, but I really enjoyed it, and so did my husband. I had made blackened salmon, brocolli and this spinach. I also made some rice for my hubby.

1 pkg. frozen spinach
2 Laughing Cow Light Garlic and Herb wedges

Prepare spinach according to directions. Drain. Keep stove on low and stir in cheese wedges. Stir until melted and mixed together.

Makes 3-4 1 point servings

Easy Meal Ideas

BREAKFAST:
Quaker Instant Oatmeal- the apple cinnamon is only 2 points
Dannon Light 'n Fit Yogurt- 1 point!
Cereal Bars- All Bran and Honey Bunches of Oats are only 2 points
Crustless Quiche- make one and reheat leftovers; 2 points (the recipe is on this blog)
Strawberry Waffles- two whole wheat waffles, strawberries, light cool whip- 5 points
LUNCH:
Grilled Cheese- on light bread, using cooking spray, and 2 slices of 50-calorie cheese slices: 3 points
Tomato Soup- depends on how much you have, but you can just have 1 point worth to dunk your grilled cheese in!
Club Sandwich- light bread, turkey slices, a little light mayo, lettuce, tomato, and extra lean turkey bacon: mine is 5 points. Bread-1, turkey-2, mayo-1, bacon-1
Smart Ones, Lean Gourmets and Lean Cuisines- I buy these when they're on sale and keep them in the freezer. The points are listed on all three brands.
Pita Pizza- recipe is in the lunch section. About 5 points.

DINNER:
Salmon- I squeeze a little lemon on the salmon and sprinkle it with Lawry's fish seasoning and a little extra black pepper. Then I blacken it in non-stick spray or olive oil. Very tasty. 3 points.
Trader Joe's Marinated Ahi- Just defrost and follow directions- so easy. 3 points.
Taco Soup- recipe is in Soup and Chili section- I make a big pot and have leftovers for a few days. So easy and so yummy.
Taco Salad- I make taco meat with ground turkey and Lawry's seasoning, put some meat, black olives, a few crumbled tortilla chips, and reduced-fat cheese in a big bowl of lettuce. I mix that up with Just 2 Good Thousand Island dressing. So good. I like a big salad, so mine usually runs 6 or 7 points depending on how many tortilla chips or how much cheese I want on it.
Black Bean Chili- same as taco soup!
Turkey Chili- I use a Lawry's chili seasoning packet and make chili with lean ground turkey. It's about 5 points.

Desserts

DIET COKE CAKE- I hear that this is an old WW standby, but I love it. I make it for parties and no one ever knows! I take a piece and then frost the rest for whoever wants frosting. I have only done chocolate with diet Coke or Pepsi
10 oz. diet soda (cola only works w/ chocolate cake mixes- it will change the color)
1 box cake mix
2 egg whites
Cooking spray
Mix diet soda, cake mix and egg whites. Follow cooking directions on cake box. So easy!
DIET COKE CAKE VARIATIONS- I found out that I can't have chocolate anymore, so I started playing around with yellow cake mix and diet 7-Up. It worked great. I made cupcakes. Here are some yummy cupcake ideas:

• Twinkie Cupcake- cut a yellow cupcake in half and sandwich a dollop of light Cool Whip- 2-points

• S'more Cupcake- put a tablespoon of marshmallow creme on top, put the cupcake under the broiler for 1 minute or until browned a little- 2-points
  
• Jam Cupcake- cut a cupcake in half and sandwich a little bit of jam- 2 1/2 or 3 points, depending on how much jam you use.

The S'more cupcake and Jam cupcake ideas are from Real Simple magazine. They have such great ideas!

Lunches

PITA PIZZAS- I buy whole wheat pitas from Trader Joe's and use them as personal-sized pizza crusts. These are my pizza fix! My husband likes them also.
1 Whole wheat pita
1/8 C. pasta sauce
1/4 C. reduced-fat cheese
0-point veggies (I usually use green peppers and/or tomatoes)
Put sauce, cheese and veggies on top of pita. Put on a cookie sheet in 350 oven for 5 minutes. Turn the oven to broil and cook for another 5 minutes or until cheese is bubbly and/or a little browned, depending on how you like it.

TUNA MELT IDEAS-Here are a few ways to enjoy tuna melts. I had the tuna Babybel melt today for lunch. Very yummy! It has a nice texture.
1. TUNA AND CHEDDAR- Mix tuna with 1 T. mayo (you can use light and lower the cals, but I use regular), salt and pepper. Spread on a slice of light bread, sprinlke on 1/4 C. reduced-fat cheddar and put on top brown in a toaster oven. Serves 2
1 slice bread, 1/2 tuna, 1/4 C. cheese- 240 cals, 5 g fat, 4 g fiber 4 points
2 slices bread, 1/2 tuna, 1/4 C. cheese-480 cals, 5 g fat, 4 g fiber 5 points (toast other slice and make a sandwich)

2. TUNA AND BABYBEL- Mix tuna with 1/2 T. mayo, 1 wedge of light Laughing Cow, and 1 round light Babybel cheese in a food processor (I have an Ultimate chopper- it's like the Magic Bullet). Spread mix onto a slice of light bread and put on top brown in a toaster oven. Serves 2
1 slice bread, 1/2 tuna mix- 180 cals, 5 g fat, 4 g fiber 3 points
2 slices bread, 1/2 tuna mix-220 cals, 5 g fat, 7 g fiber 4 points (toast other slice and make a sandwich)
You could probably use any combo of cheeses. The light Laughing Cow wedges are 35 cals and the light Babybel rounds are 50 cals. I used one of each. You can also use the mix as a dip with Triscuits or other crackers. The mix is 3 points for 1/2 of it. Reduced-fat Triscuits are 2 points per serving.

3. MEATLOAF SANDWICHES- I make these when I have leftover mini meatloaves. My husband was raving about these this weekend. It was rainy and meatloaf sandwiches make a nice comfort food.
Slice one 2-point mini meatloaf. If it has been refrigerated, you can nuke it for 30 seconds. Toast 2 slices of light bread (1 point for 2 slices). Spread on 1/2 T. mayo or light mayo (you can use more mayo with light or save points). Spread on 1 T. ketchup, add the meatloaf slices, and enjoy!
230 cals, 10 g fat, 7 g fiber 5 points If you use light mayo, it's only 4 points

Omelet and Egg Breakfast Ideas

I love to make egg-white omelets. Well, actually, I use one whole egg and then two or three egg whites. I want to get some fat and protein. These are some of my favorite things to put in them. Spinach, brocolli and chilies are zero points, reduced-fat cheese is usually about 80 calories per 1/4 cup. I try to make these with about 50 calories of cheese (1 point), the eggs I count as 3 points (although if you use only whites, they are 1 point):

• Spinach and feta cheese- I use frozen spinach. I cut off a chunk, microwave it (there are directions on the package), and then put it in the omelet with some sprinkled feta cheese
• Spinach and cheddar cheese- same thing as above, but I use grated reduced-fat cheddar cheese
• Brocolli and cheddar cheese- I use frozen brocolli, microwave it like the spinach, and sprinkle some reduced-fat cheddar cheese
• Green chilies and monterey jack cheese- I buy canned green chilies, and with reduced-fat jack cheese, it tastes like chili rellanos- yum!
• Potato and cheese- I use one point frozen shredded potatoes, cook them according to the instructions, and put them in the omelet with some reduced-fat cheddar cheese
• Chili-cheese- use leftover turkey chili and some reduced-fat cheddar cheese for a yummy southwestern omelet

Egg Breakfasts

• Scrambles- You can make scrambles out of any of the ideas above by just scrambling eggs (or whites) with those ingredients in them.
• Egg, cheese and bacon pita- I use a whole wheat pita, fill it with scrambled egg whites, two slices of extra-lean turkey bacon and a slice of 2% cheese (I like the sharp cheddar- only 50 calories per slice)
• Egg, cheese and bacon sandwich- same as above with Sara Lee Delightful whole wheat toast
• Egg in a hole- with a glass make a hole in a piece of light bread. Get a skillet hot (on medium heat) with non-stick spray in it. Put in bread and then put a whole egg (or two egg whites) in the hole. Cook for a few minutes, then flip.

Yummy Quiches and Breakfast Casseroles

LOW-FAT CRUSTLESS SPINACH QUICHE-I like this without the tomato, but it's up to you. I bring this to my MOPS-type group so that I have something light and very yummy to eat instead of nibbling on pastries and fattening quiches.
10 oz. frozen spinach, thawed and drained
1 large tomato, sliced (optional)
1 ½ C. low-fat cottage cheese
1 C. grated reduced-fat sharp cheddar cheese
1 whole egg
4 egg whites
1 T. canola oil
1 tsp. garlic salt
1/8 tsp. ground pepper
Press all the water out of the thawed spinach. Combine cottage cheese, cheddar cheese, spinach, eggs, oil, salt and pepper. Pour half of the mixture into a lightly greased 9-inch pie plate. If desired, arrange tomato slices over spinach and cover with remaining spinach mixture. Bake in a preheated 350-degree oven for 40 minutes or until a knife comes out clean
About 1000 calories for the entire quiche
200 for 1/5- 3 points
166 for 1/6- 3 points
125 for 1/8- 2 points

LOW-FAT CRUSTLESS POTATO QUICHE-get the hash browns that are 1 point per serving. They're basically just shredded frozen potatoes. Also get the extra lean bacon. I made this for Nurture (my MOPS-type group), and my table LOVED it.
1 whole egg plus 8 egg whites, beaten
3 C. frozen hash browns
4 oz. reduced-fat cheddar cheese
½ C. low-fat cottage cheese
1 green onion
¼ tsp. salt
1/8 tsp. pepper
6 slices crispy lean turkey bacon, crumbled
Paprika
Heat oven to 350. Grease a 9-inch pie pan. In large bowl, combine all ingredients except paprika and bacon; mix well. Pour mixture into greased pan. Sprinkle with paprika. Bake at 350 for 30-40 minutes, or until set. Sprinkle with bacon; bake 5 minutes. Let stand 5 minutes before serving.
About 950 calories for the entire quiche
190 for 1/5- 4 points
158 for 1/6- 3 points
119 for 1/8- 2 points

HASH BROWN CASSEROLE- I got this from a Weight Watcher's message board. I can't wait to try it. Sounds so yummy!
1 cup thinly sliced green onions
1 cup (4 ounces) shredded reduced-fat extra-sharp cheddar cheese
2 tablespoons stick margarine, melted
1/4 teaspoon pepper
1 (32-ounce) package frozen Southern-style hash brown potatoes, thawed
1 (16-ounce) carton fat-free sour cream
1 (10 3/4-ounce) can condensed reduced-fat cream of mushroom soup, undiluted
Cooking spray
1/2 teaspoon paprika
Preheat oven to 350°. Combine first 7 ingredients in a large bowl; spoon into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with paprika. Bake at 350° for 1 hour or until bubbly.
Yield: 9 servings (serving size: 1 cup) NUTRITION PER SERVING CALORIES 146(27% from fat); FAT 4.3g (sat 1.5g,mono 1.7g,poly 1g); PROTEIN 6.7g; CHOLESTEROL 8mg; CALCIUM 105mg; SODIUM 224mg; FIBER 0.7g; IRON 0.7mg; CARBOHYDRATE 17.8g
3 Points

CROCK POT BREAKFAST- I got this recipe from a Weight Watchers message board. Sounds like good comfort food!
1 (28 oz.) Bag Ore-Ida Frozen Potatoes O'Brien, thawed slightly
1/2 Cup Diced Onion
1 Pound Lean Ham, diced
2 Cups Fat Free Shredded Cheddar Cheese
1 Cup Skim Milk
3 Cups Egg Substitute
1/2 teaspoon Salt
1 teaspoon Pepper
Spray crock pot with non-stick cooking spray. You will make three layers. Place 1/3 of the potatoes into the bottom of the crock pot, followed by 1/3 of the onions, 1/3 of the ham and 1/3 of the cheese. Repeat this step two more times ending with the layer of cheese. Beat together the egg substitute, milk, salt and pepper; pour it over the layers in the crock pot. Cover and cook on low for 9-10 hours overnight. Cut into 8 wedges when ready to serve.
Serves: 8 Per Serving: 250 Calories; 3g Fat (10.9% calories from fat); 31g Protein; 22g Carbohydrate; 3g Dietary Fiber; 30mg Cholesterol; 1414mg Sodium. Exchanges: 0 Grain (Starch); 8 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat.
5 Points

Soups and Chilis

BLACK BEAN CHILI-This is so yummy, and it has a spicy kick. I like it with crumbled lowfat Triscuits and a dollop of fat-free sour cream.
Olive oil or Pam to cook onion and garlic
1 medium onion, chopped
2 garlic cloves, minced
1 ½ tsp. ground cumin
¼ C. cilantro (I don’t like cilantro, so I never add it)
1 T. chipotle puree (get a can of chipotle chilies in adobo sauce and puree- I freeze tablespoon-
size portions for future use then I just drop it in frozen)
3 cans (14 oz.) black beans
1 can (14 oz.) tomatoes
½ C. water
1 T. rice vinegar
Salsa and sour cream (optional)
Over med-high heat, cook onion and garlic in oil or Pam for 6-8 minutes. Add beans, tomatoes (and juices), cumin and water; bring to boil. Then reduce heat and simmer for 15 minutes. Stir in cilantro, chipotle and vinegar. Top with sour cream and salsa if desired.
Makes about 11 cups
1 cup is 2 points (more if you use olive oil): about 140 calories, 5 grams of fiber and 0 fat


TACO SOUP- This recipe is very easy, it makes a lot, and it tastes great! It also has plenty of fiber. I like to have a smaller serving of soup and crumble some lowfat tortilla chips into it.
1 ¼ lb ground turkey (that’s the size of the pkg. from Costco, but you can use 1-2 lbs)
1 med onion, chopped
3 garlic cloves, minced
1 tsp. cumin
2 cans diced tomatoes
2 cans whole kernel corn
2 cans kidney beans
24 oz. tomato sauce
2 small cans sliced olives (drained)
2 packages taco seasoning- I like Lawry’s (You can make this spicier or mellower by choosing a spicy or mild taco mix)
Brown turkey, garlic, onion, and cumin. Add the rest of the ingredients. For all except the olives, just dump in contents of can- liquid and all. Simmer all ingredients for 10-15 minutes or until heated through.
You can add crumbled tortilla chips or lowfat cheese or nothing if you don’t want the points!
Makes about 18 cups
1 cup is 3 points: about 160 calories, way more than 4 grams fiber, and 3 grams of fat
1 ½ cups is 4 points: about 240 calories, way more than 4 grams fiber, and 4.5 grams of fat
2 cups is 6 points: about 320 calories, way more than 4 grams fiber, and 6 grams of fat

TURKEY CHILI- This is the easiest chili recipe ever! I'm bringing the few ingredients with me on vacation. You can sprinkle a little reduced-fat cheese and a few crumbled saltines or Triscuits.

1. 1 1/4 lb. of lean ground turkey
2. 1 packet of Lawry's chili seasoning
3. 1 can kidney beans
4. 1 can diced tomatoes

Brown turkey in a skillet, sprinkle Lawry's seasoning on turkey. Add 1/3 cup water, beans and tomatoes. Bring to a boil, reduce heat, and simmer for at least 10 minutes. Makes about 5, 1-cup servings.

1/5 of the pot (a little over 1 cup) is 250 calories, about 8 grams of fat, and 3 grams fiber. Each serving is 5 points.