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Recipes
BAKED COD WITH ASPARAGUS
By Roni84
Calories 170 Fat calories 20 Total fat 2 grams Saturated fat 0
- 4 ounces fresh cod filet
- 1/2 bunch fresh asparagus (8 ounces)
- 1 bunch scallions (green onions), cleaned and trimmed
- Parmesan cheese (grated)
- 1 lemon
- Pepper
- Garlic powder
- Dill (preferably fresh)
- Cooking oil spray
Chicken Fettuccini Alfredo
By Roni84
PointsPlus™ Value: 11
- 6 clove(s) (medium) garlic clove(s), peeled and smashed with a knife
- 1 pound(s) uncooked boneless, skinless chicken breast, washed, patted dry (four 4 oz pieces)
- 1 tsp table salt
- 1 tsp black pepper, freshly ground
- 1 spray(s) cooking spray
- 1/2 cup(s) canned chicken broth
- 1/4 cup(s) heavy whipping cream
- 1/4 cup(s) whole milk plain yogurt, Greek-variety
- 1/8 tsp table salt, for cooking pasta
- 8 oz uncooked whole-wheat pasta, fettuccini
- 1/2 cup(s) grated Parmesan cheese, Parmigiano-Reggiano suggested
- 1/4 cup(s) parsley, fresh, flat-leaf, finely chopped, divided
Asparagus, Bacon and Cheese Strata
By Roni84
PointsPlus™ Value: 5 Stratas make an excellent breakfast or brunch, and they give you the perfect opportunity...
- 2 tsp olive oil, or vegetable oil
- 4 slice(s) uncooked turkey bacon, diced
- 1/2 cup(s) onion(s), diced
- 2 cup(s) asparagus, fresh, or frozen and thawed, cut into 1-inch pieces
- 1 spray(s) cooking spray
- 6 slice(s) light whole wheat bread
- 4 large egg(s)
- 5 large egg white(s)
- 3/4 cup(s) fat-free skim milk
- 2 tsp Dijon mustard
- 1/2 tsp table salt
- 1/4 tsp black pepper, freshly ground
- 2 Tbsp grated Parmesan cheese, divided
- 1 cup(s) low-fat shredded cheddar cheese, about 4 oz
Chicken la Fea
By Roni84
PER SERVING (entire recipe): 219 calories, 6
- One 5-ounce raw boneless skinless lean chicken breast cutlet
- 3 fresh basil leaves
- 2 slices center-cut bacon or turkey bacon
- Spices: salt, black pepper
No-Buns-About-It Chili Dog Chili
By Roni84
PER SERVING (1 cup): 129 calories, 1
- Two 14.5-oz. cans stewed tomatoes (Mexican-style, if available), not drained
- 2 green bell peppers, chopped
- 1 large onion, chopped
- 1 large tomato, chopped
- 7 hot dogs with about 40 calories and 1g fat each (like Hebrew National 97% Fat Free Beef Franks), chopped
- One 15-oz. can red kidney beans, drained and rinsed
- 1 1/2 tbsp. yellow mustard
- 1/2 tsp. chili powder
- 1/2 tsp. ground cumin
- 1/8 tsp. garlic powder
- Optional: salt, black pepper, cayenne pepper
- Optional topping: shredded fat-free cheddar cheese
Shrimp and Vegetable Lo Mein
By Roni84
PointsPlus™ Value: 6 You can vary the vegetables in this quick, hearty dish for what's fresh, but remember to...
- 8 oz uncooked spaghetti
- 8 oz shrimp, large, peeled and deveined
- 6 medium scallion(s), thinly cut
- 1 1/2 tsp sesame oil
- 1 1/2 tsp cornstarch
- 2 tsp peanut oil
- 4 clove(s) (medium) garlic clove(s), minced
- 1 tsp ginger root, minced
- 1 cup(s) carrot(s), julienned
- 6 oz snow peas, or pea pods, chopped
- 1/2 medium sweet red pepper(s), diced
- 1/2 cup(s) bamboo shoots, sliced
- 1/4 cup(s) soy sauce
- 1 tsp oyster sauce
- 1/2 tsp rice wine vinegar
- 1 tsp sugar
Baked Beef Ziti
By Roni84
PointsPlus™ Value: 7 If you thought you couldn't indulge in your fattening favorites and still lose weight, y...
- 12 oz uncooked ziti
- 2 tsp olive oil
- 2 clove(s) (medium) garlic clove(s), minced
- 1/3 pound(s) raw lean ground beef
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 tsp dried rosemary
- 1/2 tsp table salt
- 1/2 tsp black pepper
- 28 oz canned crushed tomatoes
- 1 cup(s) (shredded) part-skim mozzarella cheese
HG's Philly-licious Cheesesteak Burger
By Roni84
Eat Your Phil’! If someone were to ask if you want a sandwich full of meat, cheese, peppers, and onions, chances ...
- 2 tsp. fat-free sour cream
- 1 slice fat-free American cheese
- 1/3 cup sliced onion
- 1/3 cup sliced bell pepper
- 1/4 cup sliced mushrooms
- 1 tsp. olive oil
- 1/8 tsp. black pepper, or more to taste
- 1 Boca Original Vegan Meatless Burger
- One 100-calorie flat sandwich bun (like Arnold Select/Oroweat Sandwich Thins)
Cornmeal-Battered Oven-Fried Catfish
By Roni84
PointsPlus™ Value: 7 For a simple, southern-inspired dinner, serve the fish over mesclun greens tossed with a...
- 1/2 cup(s) yellow cornmeal
- 1 tsp paprika
- 1 tsp dried thyme
- 1 tsp table salt
- 1/2 tsp celery seed
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/2 tsp black pepper, freshly ground
- 1/2 cup(s) fat-free skim milk
- 2 spray(s) cooking spray
- 1 pound(s) catfish fillet(s), cut into 4 pieces
- 1 pound(s) asparagus, steamed
- 1 medium lemon(s), quartered
BCCs (Beany Cheesy Cups)
By Roni84
PER SERVING (1/3rd of recipe, 5 pieces): 121 calories, 3
- 1/2 cup fat-free refried beans
- 2 wedges The Laughing Cow Light Creamy Swiss cheese
- One 15-piece box frozen Athens Mini Fillo Shells
- Spices: ground cumin, chili powder