Healthy Recipes

Here are my favorite low-point food ideas:


Pamm's Chicken & Pasta

      1 cup cooked Wacky Mac (vegetable pasta)
      1/2 piece boneless, skinless chicken
      Lemon juice and seasonings, to taste

Cut chicken into bite-sized pieces. Fry chicken pieces in a couple of tablespoons of lemon juice mixed with a teaspoon of onion powder and a teaspoon of garlic salt, until brown.

In a bowl, put one cup of cooked, hot pasta and spray with spray butter. Sprinkle with Parmesan cheese, if desired. Gently mix the chicken with the pasta. Value: Pasta-3; chicken-2; Total = 5.


Italian Chicken

      4 frozen breast halves
      1 envelope dry Itailan salad dressing mix
      1-14 oz. can chicken broth

Place chicken in greased crockpot. Sprinkle with salad dressing mix. Pour broth over top. Cover and cook on high 4-5 hours or low 8-10 hours. Value: 1 breast without skin = 3; 1 breast with skin = 5.


Chicken Taco Filling

      1 packet taco seasoning
      1 cup Chicken broth
      1 pound boneless, skinless chicken breasts

Dissolve seasoning into broth. Place chicken in crock pot and pour broth over. Cover and cook on low 6-8 hours. Shred chicken into bite sized pieces and serve in tortilla with cheese, lettuce, tomatoes, etc. Value: 2 per 1/2 cup shredded chicken - add the other values depending on how you dress it.


Pull-Apart Chicken

      3/4 pound bonless, skinless chicken (2-3 large)
      1/2 cup water
      1 tsp. vinegar
      1/2 tsp. onion powder
      1/2 tsp. garlic powder
      1 tsp. Italian seasoning
      1 tsp. sugar
      4 hamburger buns

Place all ingredients (except buns) in the crock pot. Cover and cook on low for 8-10 hours. During the last two hours of cooking, use fork to shread chicken.Spoon over hamburger buns and serve. (Note: Also good in a tortilla.) Value: 2 points per 1/2 cup shredded chicken


Chicken Enchilada Filling

      4 boneless, skinless chicken breasts
      1 large (or two small cans) of enchilada sauce
      Tortillas
      Cheese

Put chicken in crockpot and pour half the enchilada sauce over it. Cook on low 8-10 hours until the chicken starts to fall apart. Shred chicken and re-mix with the sauce.

Add spoonfuls of chicken mixture to the center of tortilla and place seam side down in a baking dish. Repeat with additional tortillas. Pour another can of enchilada sauce over the tortillas and top with cheese. Bake at 375 degrees for 20 to 25 minutes.

The values will be determined by the type of tortillas and cheese you use. The chicken is a value of 2 per 1/2 cup.


Homemade Chicken Fingers

      2 chicken breasts, boneless, skinless
      2 Tablespoons packaged Mesquite seasoning

Cut each chicken breast into 4 or 5 strips. Place the pieces in a bowl and sprinkle the seasoning on the chicken. Mix to coat all pieces. Place in baking pan coated with cooking spray. Bake for 20 to 30 minutes at 350 degrees. Makes 2 servings with a value of 3 per serving.







Broccoli Linguini

      1 cup linguini
      1 1/2 cups chopped, steamed broccoli
      1/4 cup chicken broth
      2 T. Parmesan cheese

Toss together, serve. Value = 5


Sesame Broccoli

      1-16 oz. bag frozen broccoli cuts
      1 tablespoon toasted sesame seeds
      dash of soy sauce

Cook broccoli according to package directions. Toss with sesame seeds and soy sauce. Add salt and pepper to taste. Value: 1 per serving.


Broccoli Salad

      1 cup small broccoli florets
      1/4 cup sharp cheddar cheese
      2 teaspoons light mayo
      2 teaspoons fat free sour cream
      1/2 teaspoon Dijon mustard

Toss well. Value=3


Caprese Salad

      Low-fat or non-fat mozzarella cheese slices
      Fresh basil
      Sliced tomatoes
      red onions

Toss with a little Balsamic vinegar drizzled over. Serve. Value: 1 or 2 per cup (depending on how much or what type of cheese you use).


Potato & Yam Fries

      2 med. potatoes, washed and cut into 8 wedges
      2 cups yam, peeled & cut into wedges about the same size as the potatoes
      1 egg white, lightly beaten
      1/2 tsp. seasoning salt

Put all ingredients in a large plastic bag. Shake well to coat all wedges with seasoning and egg white. Discard the bag and excess seasoning.

Place potates and yams in a large roasting pan coated with cooking spray. Bake for 40 min. at 350 dgerees, stirring every 10 minutes. Bake for an extra 10 to 15 min. if you want your fries extra crispy. Makes 2 servings; 4 per serving.


Cheesy Chips

      10 small wonton wrappers
      2 tablespoons grated Parmesan cheese
      2 teaspoons olive oil
      1/8 teaspoon garlic powder

Preheat oven to 375 degrees. Spray baking sheet with nonstick cooking spray.

Diagonally cut each wonton wrapper in half, forming two triangles. Place in single layer on prepared baking sheet.

Combine cheese, oil and garlic powder in small bowl. Sprinkle over wonton triangles.

Bake 6 to 8 minutes or until golden brown and crisp. Remove from oven. Cool completely. Makes 4 servings--2 per serving.


Easy Biscuits

      6 tablespoons self-rising flour
      1 1/2 teaspoons non-fat plain yogurt
      3 tablespoons skim milk

Set oven at 425 degrees. Mix ingredients together. Spray pan with nonstick spray and drop biscuits onto it. Makes 2 biscuits. Bake for 10-13 minutes. Can add 3 tablespoons fat-free shredded cheese and garlic powder (add one Weight Watcher's Point). Value: Plain, these are one each biscuit.


Kashi Apple Crisp

      1 apple
      1/2 cup Kashi Go Lean
      cinnamon
      Splenda
      vanilla

Slice apple and place in bowl. Sprinkle with cinnamon, Splenda, and vanilla. Microwave on high one minute. Top with cereal and more cinnamon, Splenda, and vanilla. Value: apple = 2; cereal = 1 (3 total).


Cinnamon Surprise

      1/4 cup low-fat cottage cheese
      1 slice multigrain bread
      dash cinnamon

Spread the cottage cheese onto the slice of bread. Sprinkle with the cinnamon and broil until bubbly; 2 to 3 minutes. Value: cottage cheese = 1; bread = 1 (2 total).

Vanilla Fruit Salad

      1 medium banana, thinly sliced
      1 medium apple, diced
      1 medium orange, diced
      1/2 cup low fat vanilla yogurt

Toss all together lightly. Value: Makes 4 one-cup portions at 2 each.

Mock Ice Cream Sandwich
This is not healthy, but keeps me from seeking other high value sweets.

      1 box chocolate graham crackers
      1 - 8 oz. container lite Cool Whip

Break a graham cracker into two squares. Squish a tablespoon of Cool Whip between the two squares. Repeat. Individually wrap in plastic wrap and freeze. These are one each! YUM!



E-MEALZ EASY AND DELICIOUS DINNER RECIPES
Menu Service With WW Points Options
 
 











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Copyright Since 2001 ♥ Pamm Clark ♥ All Rights Reserved
All praise and glory go to my Lord and Savior, Jesus Christ.
Apart from Him, I could do nothing. (John 15:5)