Grilled Pork Chops with Ancho Avocado Orzo

I originally saw this recipe at a site called diabeticlivingonline.com. Since it has avocado, I knew I had to try it. This combination pasta  and pork dish was amazing! I think you will really enjoy it! I have adapted it slightly by adding more beans and more tomatoes. I also added an olive oil and lime juice to the pork to make it extra tender when grilling. Since it is still winter here, I grilled inside on my George Foreman grill. If you have a stovetop grill pan, that will work too.


serves 8 ( 1 chop and a generous 1 c. pasta = 11 points +)

• 2 fresh poblano chili peppers, seeded and halved
• 8 ( 4 oz) boneless pork loin chops
• 2 tsp. olive oil
• 2 tsp. lime juice
• salt and pepper to taste
• 2 avocados , halved, seeded and peeled
• 1 c. fat-free half and half
• 1/4 c. lime juice
• 1 tsp. ancho chili powder
• 4 c. cooked orzo pasta
• 1 can ( 15 oz) black beans, drained and rinsed
• 1 pint grape tomatoes, halved
• 1 bunch green onions, sliced
• 2/3 c. frozen whole kernel corn, thawed
• 1/2 c. chopped, fresh cilantro

Preheat oven to 425. Line a baking sheet with foil. Place poblano peppers, cut side down on the foil. Roast 20 minutes or until peppers are charred and tender. Bring foil up around peppers and let stand 15 minutes. Loosen edges of skin, peel and coarsely chop peppers.

Combine 2 tsp. olive oil and 2 tsp. lime juice. Brush over both sides of pork chops. Sprinkle with salt and pepper. Grill until pork is no longer pink and juices run clear.

Meanwhile, combine avocado, half and half, 1/4 c. lime juice, ancho chili powder and about 1 tsp. salt in a food processor or blender. Process until smooth.

In a large bowl, combine poblano peppers, orzo, black beans, tomatoes, onions, corn, cilantro and avocado mixture. Serve with pork chops.

Chicken and Stuffing Casserole

A good comfort food classic!

serves 6  ( 6 points +)

• 1-1/2 lbs boneless, skinless chicken breasts, sliced thinly
• 1 can Campbell's Healthy Request cream of mushroom soup
• 1/3 c. fat-free sour cream
• 1 box Stove Top chicken flavored stuffing
• 2 c. hot water

Preheat oven to 400 degrees and spray a 13 x 9 inch baking dish with nonstick spray. place chicken strips in the bottom of the dish. Combine soup with sour cream and spread over chicken. 
Mix stuffing with 2 c. boiling water. Spread stuffing over soup mixture. Bake, uncovered 20-25 minutes or until chicken is cooked through and casserole looks hot and bubbly.

Banana Chia Seed Pudding

Chia seeds seem to be one of the new super foods being promoted. They have many benefits, some of which you can read about here. I decided to try this recipe last night as a healthy dessert. I adapted the recipe from this site. This would also make a nice, little breakfast. 

serves 4 ( 4 points +)

• 1-1/2 c. vanilla almond milk
• 2 medium bananas
• 1/4 c. chia seeds
• 4 T. aerosol whipped cream ( or make your own, but add additional points)

Place almond milk and 1 banana in a blender. Blend until smooth. Add chia seeds and blend until mixed in. Pour into dessert glasses and chill at least 2 hours. The more you chill, the thicker the pudding will become, because the chia seeds are gelatinous and will absorb liquid. 
Garnish each serving with sliced banana and 1 T. whipped cream.

Pumpkin Chocolate Chip Bread

Today was one of the coldest days of the year thus far. I decided to turn on the oven to warm things up a bit. This pumpkin bread was so good, it was hard to stop at one piece. You will be pleased to know that I worked hard to get this down to 3 points per slice! I like to cut my bread into 16 pieces by first cutting into 8 thick slices and then cutting those slices in half. It gives the perception of being a more hearty helping! Enjoy!

Makes 2 loaves, 16 slices each ( 1 slice = 3 points +)

• 3/4 c. sugar
• 3/4 c. brown sugar
• 6 oz. fat-free vanilla or plain Greek yogurt
• 1/4 c. canola oil
• 1 c. egg beaters
• 2-1/3 c. white whole wheat flour
• 1 c. all-purpose flour
• 2 tsp. baking soda
• 1-1/2 tsp. salt
• 1-1/2 tsp. cinnamon
• 1 tsp. nutmeg
• 2/3 c. water
• 1 ( 15 oz) can pumpkin
• 1/2 c. mini chocolate chips

Preheat oven to 350 and spray two loaf pans with nonstick spray.
Beat sugars, yogurt, oil, and egg beaters.

In a medium bowl, combine flours, baking soda, salt, cinnamon and nutmeg. Add flour mixture alternately with water to sugar mixture. Beat until just mixed. Add pumpkin and beat until just blended. Stir in chocolate chips.
Pour batter into loaf pans. Bake 45 minutes or until toothpick inserted near the center comes out clean. 

Cool in pans on wire racks for 10 minutes. Remove from pans and cool completely.

Gorgonzola Mashed Potatoes

The creaminess, little zing, and extra boost of protein make these potatoes a nice and unique accompaniment to any meal, but especially beef.

serves 12 ( 1/2 c. = 3 points +)

• 3 lbs. russet potatoes, peeled and chopped
• 1/2 c. low-fat, plain Greek yogurt
• 3/4 c. skim milk
• 1/2 c. crumbled Gorgonzola or Blue Cheese
• salt and pepper to taste

Boil potatoes until tender. Drain. Place potatoes in a large bowl and mash with yogurt. Add milk as needed to achieve desired consistency. Fold in Gorgonzola and season with salt and pepper to taste.

Seared Steak with Red Wine, Onions and Mushrooms

This recipe was delicious and could easily rival any restaurant! My camera is acting up and so this picture is not the best quality. I will have to make this recipe again and get a better picture.

serves 6 ( 6 points +)

• 1-1/2 lbs. lean sirloin or strip steak
• salt and pepper to taste
• 1 T. canola oil
• 1 c. sliced onion
• 8 oz. sliced, fresh mushrooms
• 1 tsp. chopped, fresh rosemary
• 2 tsp. flour
• 3/4 c. red wine
• 1 T. butter

Heat a large cast iron or heavy skillet over medium high heat. Add oil and swirl to coat. Sprinkle steak with salt and pepper. Cook, browning on both sides, until desired doneness. Remove steak from pan.
Spray pan with nonstick spray if needed. Add onions, mushrooms and rosemary. Cook until tender. Stir in 2 tsp. flour. Stir in red wine and cook until thickened ( about 1 minute). Stir in butter until melted. Season with salt and pepper to taste.
Slice steak thinly against the grain. Serve onion mixture over steak.

adapted from "Cooking Light"

Chicken Fajita Casserole

Easy, fairly quick and a good way to get some extra veggies into your diet.

serves 8 ( 6 points +)

• 3 c. cooked boneless skinless chicken breast, shredded
• 1 can ( 16 oz) fat-free refried beans
• 1 can ( 15 oz) tomato sauce
• 1 package fajita seasoning mix
• 1 bag ( 16 oz) frozen stir-fry bell peppers and onions, thawed and drained
• 8 ( 6 inch) La Tortilla Factory whole wheat tortillas or another low carb tortilla
• 2 c. shredded, low-fat cheddar

Preheat oven to 375 and spray a 13 x 9 inch glass baking pan with nonstick spray.
In a medium bowl, mix refried beans, tomato sauce and fajita seasoning. Stir in chicken.

Spread about 1/2 c. bean mixture over the bottom of baking dish. Top with 4 tortillas, overlapping as necessary. Top with half the remaining bean mixture, half of the stir-fry vegetables and 1 c. cheese. Repeat layers with remaining tortillas, bean mixture, stir-fry vegetables and cheese.

Cover baking dish with foil. Bake 30 minutes. Uncover and bake and additional 15-20 minutes or until hot and bubbly. Let stand 5 minutes before cutting.

adapted from "Betty Crocker"

Chocolate Brownie Cookies

I can pretty much guarantee that if you love chocolate, you will love these decadent tasting cookies! There are just four ingredients involved and they do not have any flour or butter. The cookies taste like a combination of brownie and chocolate chip cookie. The best part is that they are only 2 points +

Makes about 30 cookies ( 1 cookie = 2 points +)

• 3 c. powdered sugar
• 3/4 c. baking cocoa (unsweetened)
• 1 egg
• 2 egg whites
• 4 oz. Baker's bittersweet chocolate, chopped

Preheat oven to 350. In a large bowl, whisk together powdered sugar and cocoa. Whisk in egg and egg whites until blended. Fold in chopped bittersweet chocolate. 
Line cookie sheets with parchment paper. Drop dough by tablespoonfuls onto paper. Bake, rotating sheets once, until cookies are puffed, crackled looking and just set around the edges, about 14-16 minutes. Let cool on baking sheets. They will firm up a bit.

adapted from "Bon Appetit"

Roasted Acorn Squash with Dried Cranberries and Slivered Almonds

Winter Squash is so healthy and there are a variety of ways to make it. I loved roasting this squash and then topping it with a combination of sweet and salty items.

serves 4 ( 4 points +)

• 2 medium acorn squash, halved and seeded
• 3 T. dried cranberries
• 2 T. slivered almonds
• salt and pepper to taste
• 2 tsp. butter
• 1 tsp. olive oil

Preheat oven to 400 degrees. Place squash, cut side down on a baking sheet. Bake 45 minutes or until very tender.
Place cranberries in a microwave safe dish, cover with water and microwave 1 minute. Drain water. 

Melt butter in a saucepan until lightly browned. Stir in olive oil.

Sprinkle squash with salt and pepper, top with plumped cranberries and almonds, drizzle with butter mixture.

Sweet Potato Rolls

This past November, we did not get Thanksgiving dinner. Our youngest son was hurt in a sporting accident and we spent the entire day in the emergency room. As a result of breaking his nose and almost every bone in his face, he was on a soft food diet for awhile. He asked that I would make "Thanksgiving Dinner" once he could eat it again. I decided to try making these homemade rolls from a recipe I found in an old "Midwest Living" magazine. They were delicious and surprisingly only 3 points +. 

Makes 16 rolls ( each roll = 3 points +)

• 1/2 c. warm water
• 2 T. sugar
• 1 packet active dry yeast
• 1/2 c. mashed cooked sweet potato or canned pumpkin
• 2 eggs
• 3 T. butter, softened
• 1 tsp. salt
• 2 c. white whole-wheat flour ( I used King Arthur)
• 1-1-3 c. all-purpose flour
• 1 T. melted butter

In a large bowl, mix warm water, 1 T. sugar and yeast. Let stand 5 minutes. Stir in remaining sugar, sweet potato ( or pumpkin, eggs, softened butter and salt. Gradually stir in whole wheat flour. Turn onto a lightly floured surface. Knead in enough remaining all-purpose flour to make a moderately stiff dough that is smooth and elastic. ( 6-8 minutes). You can also mix your dough with a stand mixer if you have a dough hook attachment.
Shape dough into a ball. Place in a large bowl coated with nonstick spray; turn once to grease surface. Cover; let rise in a warm place until doubled ( about one hour). I usually let my dough rise on top of my stove with the oven turned on.
Punch dough down; turn onto a lightly floured surface, cover and let rest 10 minutes. 
Spray a 13 x 9 inch baking pan, Shape dough into 16 balls; place in pan. Cover and let rise in a warm place until nearly doubled. Bake at 375 for 20 minutes or until golden. Brush with melted butter. Serve warm.

Orange Mustard Glazed Pork Chops

Citrus fruits are at their best in Mid-winter and add a pop to roasted meats, desserts and salads. Oranges, limes and orange marmalade are used in this recipe. 

serves 6 ( 5 points +)

• 1/2 c. fresh orange juice ( about 2 oranges)
• 2 T. orange marmalade
• 1 T. Dijon mustard
• 1 T. canola oil
• 6 ( 4 oz) boneless, lean pork chops
• salt and pepper to taste
• 1 medium red onion, cut into wedges
• 2 T. lime juice

Preheat oven to 425.
Combine orange juice, marmalade and mustard in a saucepan over medium-high heat. Bring to a boil, reduce heat and simmer 15 minutes or until syrupy.
Heat a large ovenproof skillet over meidum-hig heat. Add oil; swirl to coat. Sprinkle pork with salt and pepper. Add to the pan and cook 5 minutes or until browned. Turn pork. Add onion to the pan. Pour juice mixture over pork Bake for 10 minutes or until a meat thermometer registers 140. Remove onion from pan. Return pan to medium-high heat; add lime juice. cook until mixture is syrupy. Transfer pork to a platter and drizzle with sauce.

adapted from "Cooking Light"

Orange Cranberry Wheat Germ Muffins

I love the combination of orange and cranberry. The key to making muffins that are moist rather than dry and stiff is not to over mix them. Stir wet ingredients into dry until just moist.  These muffins are hearty, healthy, and delicious!

Makes 12 ( 5 points+)

• 1-1/2 c. all-purpose flour
• 1/2 c. wheat germ
• 1/2 c. sweetened dried cranberries
• 2 tsp. baking powder
• 1/2 tsp. baking soda
• 1/2 tsp. cinnamon
• 1/4 tsp. salt
• 1/8 tsp. ground nutmeg
• 3/4 c. packed brown sugar
• 1/4 c. canola oil
• 1 tsp. grated orange rind
• 1/2 c. fresh orange juice
• 2 eggs
• 1 T. Turbinado sugar

Preheat oven to 375 and spray or muffin cups with nonstick spray.

Combine flour and next seven ingredients ( through nutmeg) in a large bowl, stirring with a whisk. Make a well in the center of the mixture.
Combine brown sugar, oil, orange rind, juice and eggs; stir until just combined. Spoon into muffin cups. Sprinkle with turbinado sugar. Bake for 15 minutes or until muffins spring back when center is touched.

"Cooking Light"

Pork Tenderloin Agrodolce

I love pork at this time of year and I also love anything Italian, so this dish was perfect. Agrodolce is the Italian word for sweet and sour. 

Serves 8 (3 oz. met + 1/3 c. sauce = 5 points +)

• 3/4 c. balsamic vinegar
• 1/2 c. green olives
• 1/2 c. dried, sweet cherries
• 1/4 c. fat-free chicken broth
• 2T . sugar
• 6 garlic cloves
• 1 tsp. dried thyme
• 1 pound cipollini onions, peeled
• 1 tsp. salt, divided
• 1 T. olive oil
• 2 ( 1 lb) pork tenderloins
• 1/2 tsp. pepper

Preheat oven to 500 degrees
Combine first 8 ingredients in a medium saucepan; stir in 1.2 tsp. salt. Bring to a boil. Cover, reduce heat to medium-low, and cook 45 minutes or until onions are almost tender, stirring occasionally. Uncover, increase heat and cook 4-7 minutes or until thick.

Heat oil in a large cast-iron skillet over medium-high heat. SPrinkle pork with remaining 1/2 tsp. salt and pepper. Add pork to pan and brown on one side. Turn pork over. Place pan in oven; bake for 12-15 minutes or until thermometer registers 155 degrees. Let stand 10 minutes before slicing. Serve with sauce.

adapted from "Cooking Light"

Cranberry Tabbouleh

Tabbouleh is an Arab salad made with cracked wheat and usually combined with finely chopped ingredients. This cranberry tabbouleh was the perfect accompaniment to the orange glazed pork that I made for dinner tonight.

serves 6 ( 1/2 c. = 3 points +)

• 1-1/4 c. fat-free chicken broth
• 1/4 c. dried cranberries
• 1/4 tsp. five-spice powder
• 1/4 tsp. salt
• 1 c . bulgur ( cracked wheat)

Bring broth and next 3 ingredients to a boil in a saucepan; stir in bulgur. Remove from heat, cover and let stand 15 minutes. Fluff with a fork.

adapted from "Cooking Light"

Orange-Glazed Pork Tenderloin

This pork recipe is juicy and full of flavor. It is so easy to make that it would be perfect for an everyday weeknight meal.

serves 8 ( 5 points +)

• 1/3 c. orange marmalade
• 2 T. rice vinegar
• 1 T. low-sodium soy sauce
• 1/2 tsp. crushed red pepper flakes
• 1 T. canola oil
• 1-1/2 lbs. pork tenderloin

Preheat oven to 350. 
Combine first 4 ingredients in a medium bowl, stirring with a whisk.
Heat a large ovenproof skillet over medium-high heat. Add oila nd swirl to coat. Add pork; cook 6 minutes, browning on all sides. Brush pork with half of marmalade mixture.
Place pan in oven; bake 18-25 minutes, turning after 10 minutes and basting with remaining sauce. Cook until thermometer registers 145 degrees. Let pork stand 5 minutes before slicing. Top with any remaining sauce in the pan.

"Cooking Light"

English Cottage Pie

A homey, comfort food type of meal that makes great use of leftover mashed potatoes. Keep this one in mind after Thanksgiving!

serves 6 ( 8 points +)

• 1 T. flour
• 1 T. butter, softened
• 1-1/2 c. chopped onion
• 1/2 c. chopped
• carrot
• 1 ( 8 oz) package fresh sliced mushrooms
• 1 lb. lean ground beef ( 90-93% lean)
• 2 T. tomato paste
• 1 c. fat-free beef broth
• 1/4 tsp. pepper
• 1/4 c. chopped, fresh flat-leaf parsley
• 1 T. fresh thyme leaves
• 1/2 tsp. salt
• 3 c. leftover mashed potatoes
• 3/4 c. reduced fat cheddar cheese, divided
• paprika

Preheat oven to 350 and spray a 2 quart glass baking dish with nonstick spray.

Combine flour and butter; stir well. Heat a large nonstick skillet over medium heat. Coat pan with cooking psray. Add onion and carrot; saute 5 minutes. Add mushrooms and saute for 5 minutes or until browned. Remove vegetables from skillet. Add beef to pan and cook until broned, stirring to crumble. Stir in tomato past and cook 3 minutes. Stir in broth and pepper. Return bevetables to pan and bring to a simmer. Stir in parsley, theym and salt. Add flour mixture and stir until thickened. ( about 1 minute)
Spoon meat mixture into baking dish. Spread evening. Combine potatoes and half of the cheese. Spread potato mixture over meat mixture. Top with remaining cheese. Sprinkle with paprika. Bake 20 minutes or until bubbly.

adapted from "Cooking Light"

Sweet Potato Soup

Easy, quick, creamy and delicious. You will love this autumn soup!

serves 6 ( 1-1/2 c. = 5 points +)

• 2 lbs. sweet potatoes, halved lengthwise ( about 2 large)
• 1/4 c. water
• 2 tsp. olive oil
• 1 c. chopped onion
• 1/2 tsp. ground cumin
• 1/4 tsp. crushed red pepper flakes
• 4 c. fat-free chicken broth
• 1/4 tsp. salt
• 6 slices fully cooked bacon ( such as Oscar Mayer), cooked and crumbled
• 1 oz. ( about 1/4 c.) fresh shaved Parmesan cheese
• flat-leaf parsley

Place potatoes, cut sides down in an 11 x 7 inch baking dish. Add water, cover with plastic wrap and microwave 10-15 minutes or until tender. Cool slightly and discard potato skins.
Heat a saucepan over medium heat. Add oil and swirl to coat. Add onion and cook until translucent. Add cumin, red pepper flakes and chicken broth. Bring to a boil.

Place half of sweet potato and half of broth mixture in a blender. Remove center piece of blender lid to allow steak to escape. Place blender lid on blender and cover with a clean towel to avoid splatters. Blend until smooth. 
Pour pureed soup into a large bowl. Repeat procedure with remaining sweet potato and broth mixture. Stir in salt. Divide soup among 6 bowl. Top with bacon, shaved Parmesan and parsley.

adapted from "Cooking Light"

Turkey Burgers with Cranberry-Apple Relish

This is definitely one of the best turkey burgers I've had. The flavors are reminiscent of Thanksgiving! The burger is juicy and moist and the topping add just the right contrast in flavors!

serves 4 ( 8 points +)

• 1/2 c. fresh cranberries
• 1/2 c. chopped apple
• 1tsp. grated orange rind
• 2 T. fresh orange juice
• 3/8 tsp. salt, divided
• 1/2 c. finely chopped onion
• 1/4 c. plain bread crumbs
• 1/4 c. fresh, flat leaf parsley, chopped
• 1/2 tsp. dried sage
• 1/4 tsp. black pepper
• 1 lb. ground turkey
• 4 slices Sargento reduced-fat Provolone cheese
• 4 low-calorie hamburger buns ( such as Healthy Life)
• baby spinach leaves

Place first 5 ingredients in a food processor and pulse until coarsely chopped.
Spray a large nonstick skillet with cooking spray. Add onions and cook 3 minutes or until tender. Cool slightly.
Place onions in a medium bowl with bread crumbs and the next 4 ingredients. ( through turkey). Form into 4 patties.
Spray the skillet again. Cook burgers until juices run clear, turning once. Add cheese and cook until melted. Place spinach leaves on the bottom bun. Top with burger and relish. 

adapted from "Cooking Light"

Chicken and Butternut Tagine with Pistachio Couscous

This Moroccan inspired dish is full of healthy ingredients and wonderfully healthy spices. The flavor combination is amazing! 

Tagine: serves 4 ( 1-1/4 c. = 8 points +)

• 1 T. olive oil
• 2 c. chopped onion
• 2 tsp. ground cumin
• 1 tsp. paprika
• 1 tsp. ground turmeric
• 1/4 tsp. salt
• 1/4 tsp. cinnamon
• 1/4 tsp. ground ginger
• 2 tsp. crushed garlic
• 1 lb. skinless, boneless chicken breasts, cubed
• 2 c. fat-free chicken broth
• 8 oz. peeled, cubed butternut squash
• 1/3 c. halved, pitted picholine olives
• 8 pitted, dried plums, chopped

Heat oil in a Dutch oven or large pot. Add onion and cook until golden. Stir in cumin and next 7 ingredients ( through chicken); cook 1 minute, stirring constantly. Stir in broth, squash, olives and dried plums; bring to a boil. Cover and reduce heat to medium. Cook 15-20 minutes or until squash is tender. Serve with couscous.

Pistachio Couscous: serves 4 ( 4 points +)

• 3/4 c. fat-free chicken broth
• 3/4 c. couscous
• 1 tsp. grated lemon rind
• 1/4 c. chopped pistachios

Bring broth to a boil in a small saucepan. Add couscous and stir. Cover and remove from heat; let stand 5 minutes and then fluff with a fork. Stir in lemon rind and pistachios

"Cooking Light"

Apple Kuchen

Kuchen is the German word for cake. This kuchen is slightly dense with cream cheese and buttermilk in the batter. It is a moist and tender cake topped with sliced apples and an apricot glaze. This is perfect as a breakfast item or for dessert. 

serves 15 ( 6 points +)

• 3 medium apples, peeled, cored and thinly sliced
• 2 T. fresh lemon juice
• 1 c. sugar, divided
• 1/2 tsp. ground cinnamon
• 1/2 tsp. salt, divided
• 1-1/2 c. flour
• 1 tsp. baking powder
• 1/2 c. butter, softened, divided
• 3 oz. reduced fat cream cheese, softened
• 2 eggs
• 1 tsp. vanilla
• 2/3 c. low-fat buttermilk
• 1/2 c. chopped walnuts, toasted
• 1/4 c. apricot preserves
• 2 tsp. orange juice

Preheat oven to 350 and spray a metal 13 x 9 inch pan with nonstick spray.
Combine apples and lemon juice; toss. Add 1/4 c. sugar, cinnamon, and 1/4 tsp. salt. Toss to combine.

In a medium bowl, combine flour, 1/4 tsp. salt and baking powder.
Place remaining 3/4 c. sugar, 6 T. butter and cream cheese in a bowl. Beat until light and fluffy. Add eggs, beating well. Add vanilla.
Add flour mixture alternately with buttermilk, beginning and ending with flour mixture. Beat until just combined. Stir in walnuts.
Spread batter into prepared pan. Top with apples. Melt remaining 2 T. butter; brush over apples. Bake 35-45 minutes or until set.
Combine preserves and orange juice; microwave 30 seconds or until melted. Brush over apples; cool. Cut into 15 squares.

adapted from "Cooking Light"

Hungarian Goulash

I have not made a Hungarian Goulash recipe in years, but after being in Europe last year and tasting the authentic thing, I wanted to try to duplicate it. I tested this out on my German father, whose grandmother was a chef in Europe. He loved it. I hope you do too!

serves 8 ( 6 points +) add extra points for noodles

• 2 T. canola oil, divided
• 2 c. sliced onion
• 2-1/4 lb. lean sirloin, cubed
• 2 T. Hungarian sweet paprika
• 2 tsp. sea salt
• 1/2 tsp. black pepper
• 2 tsp. crushed garlic
• 1 ( 28 oz) can whole tomatoes, drained
• 1/2 c. red wine
• 8 T. fat-free sour cream
• egg noodles ( optional)

Heat 1 T. oil in a Dutch oven or large saucepan. Add onion and cook until tender. Remove onion. 
Place beef in a bowl with salt, pepper and paprika. Toss to coat.
Add remaining 1 T. oil to pot. Add beef and brown. Stir in tomatoes, garlic and wine. Return onions to pot. Cover and simmer on low for 2- 2 1/2 hours or until meat is very tender and sauce has cooked down a bit. Serve over noodles if desired and top with 1 T. sour cream.

Fettuccine with Pumpkin Sauce

Being a lover of all things pumpkin, I knew I had to try this new recipe slightly adapted from "Cooking Light".
The recipe from start to finish took less than 20 minutes. The sauce was creamy and full of flavor. My 15 month old granddaughter even loved it! What a fun way to mix up a pasta recipe during this time of year!

serves 4 ( about 1 c. = 9 points +)

• 8 oz. uncooked fettuccine
• 2 applewood smoked bacon slices, chopped small ( I used thick sliced)
• 2 T. finely chopped fresh sage, divided
• 2 tsp crushed garlic
• 3/4 c. canned pumpkin puree
• 1/2 c. grated Parmesan cheese
• 1/2 tsp. salt 
• 1/2 tsp. pepper
• 2 T. heavy cream
• 2 T. chopped fresh, flat-leaf parsley

Cook pasta according to package directions, omitting salt and fat. Drain over a bowl reserving 3/4 c. cooking liquid.
Meanwhile, heat a large skillet over medium heat. Add bacon; cook 4 minutes or until almost crisp, stirring occasionally. Add 1 T. sage and garlic, and cook 1 minute, stirring constantly. Stir in pumpkin and Parmesan cheese, salt, and pepper. Add reserved cooking liquid and heavy cream, stirring until smooth. Add pasta and toss to coat. Sprinkle with remaining 1 T. sage and parsley.

Black Bean Dip

This very yummy black bean dip is a perfect  party appetizer or a side dish to accompany any Mexican main course. Serve with tortilla chips.

serves 6 ( about 1/4 c. = 3 points + )

• 1 tsp. olive oil
• 1 c. chopped onion
• 1 tsp. crushed garlic
• 1 tsp. ground cumin
• 1 ( 15 oz) can black beans, undrained
• 1/4 c. shredded, part-skim mozzarella
• 2 T. crumbled queso fresco cheese
• 1 can ( 10 oz) Rotel diced tomatoes with green chilies, drain most of the liquid
•  chopped fresh cilantro

Heat oil in a nonstick skillet coated with cooking spray. Add onion and cook until tender. Stir in garlic and cumin. Add black beans with liquid from the can. Bring to a boil. Mash with a potato masher. Cook until thickened ( 5-10 minutes)
Transfer bean mixture to an 8 inch square pan coated with nonstick spray. Top with mozzarella and queso fresco.
Bake for 12 minutes or until hot and bubbly. Top with Rotel tomatoes and cilantro.

Red Bean, Chicken, and Sweet Potato Stew

Here's a great crock pot meal. I even threw the chicken in frozen for extra ease in prep work. The flavor of this stew was amazing! I think you will like it!

serves 8 ( about 1-1/2 scant cups = 6 points +)

• 2 ( 15 oz. cans kidney beans, rinsed and drained
• 4 c. peeled, cubed sweet potato
• 1 lb. boneless, skinless chicken breasts
• 2 ( 14.5 oz) cans fat-free chicken broth
• 2 large green peppers, chopped
• 1 ( 15 oz) can diced tomatoes
• 2 ( 4 oz.) cans diced green chilies
• 1 T. Cajun seasoning
• 2 tsp. crushed garlic
• 1/4 c. reduced-fat, creamy peanut butter
• chopped, fresh cilantro

Combine all ingredients in a crock pot, except peanut butter and cilantro. Cover and cook on low for 10-12 hours or on high for 5-6 hours or until veggies are tender and chicken is easy to shred. Shred chicken. 
Remove 1 c. hot liquid from crock pot. Whisk in peanut butter. Return mixture to pot; stir.

Top each serving with cilantro.

Succotash

Succotash is what I like to call the southern version of Asian stir-fry. It is a vegetable- lovers dream come true! This dish is hearty and quite satisfying. There is some prep work involved, but the overall dish comes together rather quickly if you cook the sweet potatoes and red potatoes ahead of time. I hope you like it!

serves 12 ( 1 generous cup = 7 points +)

• 2 T. olive oil, divided
• 1 lb. boneless, skinless chicken breasts, cubed
• garlic powder, salt and pepper to taste
• 2 medium zucchini, halved lengthwise and sliced
• 2 sweet potatoes, cooked, peeled and cubed ( 4 c.)
• 3 medium red potatoes, cooked, peeled and cubed
• 4 c. snow peas
• 1lb. carrots, sliced thinly
• 1 can ( 15 oz.) whole kernel corn, drained
• 2 bell peppers, chopped
• 1 can ( 15 oz) cannellini beans, drained and rinsed
• 2 large onions, chopped
• 1 can ( 8 oz) unsweetened pineapple tidbits

Spray a large wok or skillet with nonstick spray. Add 1 T. olive oil. Season chicken with salt and pepper and add to the pan. Cook until chicken is no longer pink. Remove chicken and set aside. Drain any juices in the pan. 
Add remaining 1 T. oil. Add carrots and cook until starting to soften. Add zucchini, onion and bell peppers. Cook until veggies are tender. Add sweet potatoes, red potatoes, chicken, cannellini beans and corn; heat through. Add pineapple tidbits with juice. Season with garlic powder, salt and pepper to taste.

Barley Risotto with Eggplant and Tomatoes

Risotto in any form is a labor of love! While not rocket science, it does take some time and finesse to prepare. This healthy risotto uses barley in place of the traditional arborio rice. It has a nutty, chewy texture and is quite hearty and filling. Barley is a complex carbohydrate that digests slowly. It has fiber and antioxidants. When consumed regularly, it can boost digestive health and may cut heart disease and type 2 diabetes risks.
This recipe also has a Mediterranean taste with the eggplant, tomatoes and goat cheese. Feel free to substitute whichever vegetables you like.  I think this would be good with some roasted red peppers, too!

serves 6 ( about 1 c. = 8 points +)

• 6 c, diced eggplant
• 1 pint grape tomatoes
• 3 T. olive oil, divided
• pepper
• 5 c. fat-free chicken broth
• 2 c. water
• 2 c. finely chopped onion
• 1 c. uncooked pearl barley
• 2 tsp. crushed garlic
• 1/2 c. dry white wine
• salt
• 1/2 c. ( 2 oz) crumbled soft goat cheese
• 1/4 c. pine nuts, toasted

Preheat oven to 400. Combine eggplant, tomatoes 2 T. oil and 1/4 tsp. black pepper in a large bowl. Transfer to a jelly-roll pan. Bake for 20 minutes or until tomatoes begin to burst and eggplant is tender.

Meanwhile, combine broth and water in a medium saucepan; bring to a simmer. Do not boil. Keep warm over low heat.

Heat remaining 1 T. oil in a large nonstick skillet over medium-high heat. Add onion and saute until tender. Stir in barley and garlic; cook 1 minute. Add wine and cook 1 minute or until liquid almost evaporates, stirring constantly. Add 1 cup broth mixture to pan; bring to a boil, stirring frequently. Cook until liquid is nearly absorbed. Add remaining broth mixture one cup at a time, stirring constantly until each portion of broth mixture is absorbed before adding the next ( about 40 minutes total). Gently stir in eggplant mixture, salt and pepper to taste, pine nuts and goat cheese.

adapted from "Cooking Light"

Orange Buttermilk Pancakes

Makes for a nice, comforting breakfast on a cool fall morning!

Serves 6 ( 2 pancakes = 5 points +) Add additional points for syrup

• 3/4 c. white whole-wheat flour
• 3/4 c. all-purpose flour
• 2 T. sugar
• 1-1/2 tsp. baking powder
• 1/2 tsp. baking soda
• 1/2 tsp. salt
• 1-1/2 c. low-fat buttermilk
• 1 T. canola oil
• 1/4 c. orange juice
• 1 egg
• 1 egg white
• 1 T. grated orange zest

Combine flours with next 4 ingredients ( through salt) in a medium bowl.
Combine buttermilk, orange juice, oil, orange zest and 1 egg in a small bowl. Add buttermilk mixture to flour mixture and stir until moist. Let stand 15 minutes.

Place egg white in a mixing bowl, beat until medium peaks form.  Fold into batter. 

Preheat griddle and coat pan with cooking spray. Spoon 1/4 cup batter per pancake onto griddle. Cook until edges begin to bubble and bottom is browned. Turn and cook until done. Serve with syrup if desired. 1/4 cup sugar free syrup per serving will add 1 point.

Cheesy Butternut Squash Cavatappi

You will love this dish and it's low points value! Another bonus is that your kids will not even know there is squash in this dish. It is a nice way to sneak in a healthy vegetable and makes the cheese sauce extra creamy!

Serves 8 ( 6 points +)

• 3 c. peeled, cubed butternut squash
• 8 oz. dried cavatappi 
• 2 T. light butter, divided
• 1/2 c. chopped onion
• 1 c. skim milk
• 6 oz. reduced-fat Velveeta ( made with 2% milk), cubed
• 4 slices fully cooked bacon ( Oscar Mayer), cooked and crumbled
• 1/2 c. Panko Japanese bread crumbs

Preheat oven to 375. Lightly coat an 11 x 7 inch baking dish with nonstick spray.

Place squash in a large pot. Cover with water. Bring to a boil and cook until tender; drain and mash. Set aside.

Bring a large pot of water to a boil. Add cavatappi and cook until al dente; drain.

In a large nonstick skillet coated with spray, melt 1 T. light butter. Add onion and cook until tender. Stir in milk and Velveeta. Cook until Velveeta is melted. Stir in squash. Carefully stir in cavatappi.

Transfer mixture to prepared baking dish. Top with cooked, crumbled bacon. Combine Panko with remaining 1 T. melted butter. Sprinkle over the top of the casserole. Bake until bubbly and top is lightly browned. ( about 15-20 minutes)

Celery-Apple Salad

This light, refreshing salad is perfect for fall and scores high on the "crunch" scale!

serves 8 ( about 1/2 c. = 1 point +)

• 2 T. olive oil
• 2 T. fresh lemon juice
• 1/4 tsp. salt
• 1/4 tsp. pepper
• 2 c. thinly sliced apple
• 2 c. sliced celery
• 1/3 c. thinly sliced red onion
• 1/2 c. loosely packed fresh flat-leaf parsley

Combine first 4 ingredients in a bowl. Add apple and remaining ingredients. Toss to coat.

from "Cooking Light"

Grilled Chicken Florentine Alfredo

Yum! Yum! Your taste buds won't believe this is a light recipe!

serves 12 ( about 1 c. = 8 points +)

• 2 lbs. boneless, skinless chicken breasts
• salt and pepper
• 1 lb. linguini pasta
• 4 c. fresh baby spinach
• 8 oz. low-fat cream cheese, cubed
• 1 c. skim milk
• 1 c. fat-free chicken broth
• 2 tsp. crushed garlic
• 3/4 c. grated Parmesan cheese

Season chicken with salt and pepper. Spray with nonstick spray and grill  or pan fry until juices run clear. Let chicken stand for 5 minutes before cutting into cubes.

In a large saucepot, combine cream cheese, milk, garlic, chicken broth, Parmesan and salt and pepper to taste. Bring to a boil, whisking until smooth. Remove from heat and let stand 10 minutes.

 Meanwhile, cook pasta according to package directions, omitting fat. Just before draining, add spinach so that it wilts. Drain pasta and spinach.

Add pasta mixture and chicken to the pot with the sauce. Stir to coat. Transfer to a serving bowl.

Harvest Apple Salad

We love this salad in the fall. The original recipe came from my friend at 
Cupcakes and Crablegs, but I have lightened it and changed a couple of the ingredients. I hope you like it!

serves 8 ( 4 points+)
Salad:

• mixed salad greens ( about 10 c.)
• 1/4 c. chopped walnuts, toasted
• 1/4 c. dried cranberries
• 1 apple, thinly sliced
• 2 T. crumbled Gorgonzola cheese

Dressing:

• 2 T. light mayonnaise
• 2 T. sugar-free maple syrup
• 1-1/2 T. tarragon vinegar or apple cider vinegar
• 1/4 c. olive oil
• salt and pepper

For dressing, whisk together all ingredients until smooth.

For salad, place lettuce on a large platter. Top with remaining ingredients. Drizzle with dressing.