Scoopable Chinese Chicken Salad   PER SERVING (1/5th of recipe, 1 1/2 cups): 195 calories, 3g fat, 595mg sodium, 21g carbs, 4.5g fiber, 12.5g sugars, 22.5g protein -- PointsPlus® value 5* |
Ingredients
- One 16-oz. package (about 5 1/2 cups) dry broccoli cole slaw
- One 8-oz. can (about 1 cup) sliced water chestnuts, drained
- 1 cup canned mandarin orange segments packed in juice (or light syrup), drained and chopped
- 1 cup chopped scallions
- 12 oz. cooked and chopped skinless lean chicken breast
- 3/4 cup low-fat sesame ginger dressing (like Newman's Own Lighten Up!)
Directions
In a large bowl, combine slaw, water chestnuts, orange segments, scallions, and chicken. Mix well.
Top with dressing and toss to coat. Enjoy!
MAKES 5 SERVINGS
 | Pepperoni Pizza Wrap PER SERVING (entire recipe): 234 calories, 7.5g fat, 1,083mg sodium, 32g carbs, 7.5g fiber, 5.5g sugars, 16.5g protein -- PointsPlus® value 6* |
Ingredients
- 1 stick light string cheese
- 1 medium-large high-fiber flour tortilla with 110 calories or less (like the kinds by La Tortilla Factory)
- 2 tbsp. pizza sauce
- Dash each Italian seasoning, garlic powder, and onion powder
- 1/4 cup chopped spinach leaves
- 1/4 cup canned stewed tomatoes, roughly chopped, patted dry
- 1 tsp. reduced-fat Parmesan-style grated topping
- 6 pieces turkey pepperoni (like the kind by Hormel), chopped
Set toaster oven to highest setting.
Break string cheese into thirds and put in a blender or food processor -- blend at high speed until cheese takes on a shredded or grated consistency. (Or just tear string cheese into pieces and roughly chop.) Set aside.
Place tortilla on a microwave-safe plate and microwave for 10 seconds, or until just warm. Evenly spread sauce onto the center of the tortilla, and sprinkle with a dash of each of the spices. Top with spinach, stewed tomatoes, Parm-style topping, chopped turkey pepperoni, and shredded/grated string cheese.
Wrap tortilla up like a burrito, folding the sides in first, and then rolling it up from the bottom. Place wrap on the microwave-safe plate, seam side down, and warm in the microwave for 30 seconds.
Transfer wrap to the toaster oven and cook until hot on the inside and slightly crisp on the outside, about 3 minutes.
Dig in!
MAKES 1 SERVING
PB 'n Chocolate Bread PuddingPER SERVING (1/4th of bread pudding, about 1 heaping cup): 225 calories, 8.5g fat, 294mg sodium, 30g carbs, 4g fiber, 15.5g sugars, 10g protein -- PointsPlus® value 6*
Prep: 10 minutes
Cook: 55 minutes
Click to download a printer-friendly version!
4 slices light bread (like Sara Lee Delightful), lightly toasted and cut into half-inch cubes
3 tbsp. semi-sweet mini chocolate chips
1 1/3 cups light vanilla soymilk (like the kind by Silk or 8th Continent)
1/3 cup fat-free liquid egg substitute (like Egg Beaters Original)
3 tbsp. reduced-fat peanut butter
2 1/2 tbsp. brown sugar (lightly packed)
Dash salt
Optional: Cool Whip Free or Fat Free Reddi-wip
Preheat oven to 350 degrees.
Place toasted bread cubes into a standard loaf pan sprayed with nonstick spray and evenly sprinkle with chocolate chips.
In a blender, combine soymilk, egg substitute, peanut butter, brown sugar, and salt. Process at medium speed until smooth. Pour mixture over bread cubes, making sure all the bread cubes are covered. Let stand for 5 minutes.
Place dish in the oven and bake until pudding is firm, 45 - 50 minutes. Slice, serve and, if you like, top with Cool Whip or Reddi-wip. Enjoy!
MAKES 4 SERVINGS
Holy Moly GuacamolePER SERVING (1/6th of recipe, about 1/3 cup): 78 calories, 3g fat, 320mg sodium, 10.5g carbs, 3.5g fiber, 4g sugars, 3.5g protein -- PointsPlus® value 2*
Prep: 20 minutes
Click to download a printer-friendly version!One 15-oz. can early/young peas, drained
1/2 cup mashed avocado (about 1 medium avocado's worth)
1/4 cup fat-free plain Greek yogurt (like Fage Total 0%)
4 tsp. lime juice
1/2 tsp. minced garlic
1/4 tsp. salt
1/8 tsp. black pepper
1/8 tsp. ground cumin
1/8 tsp. chili powder
1/3 cup chopped cherry or grape tomatoes
1/4 cup finely chopped onion
Optional: chopped fresh cilantro, chopped jarred jalapeños, additional salt and black pepper
Place drained peas in a medium bowl and mash thoroughly with a potato masher or fork. (Or puree peas in a small blender or food processor and transfer to a medium bowl.) Add avocado, yogurt, lime juice, garlic, and seasonings. Continue to mash until blended.
Stir in tomatoes, onion and, if you like, some cilantro and/or jalapeños. Season to taste with additional salt and pepper (optional). Enjoy!
MAKES 6 SERVINGS
  PER SERVING (entire recipe): 225 calories, 10g fat, 1,075mg sodium, 10g carbs, 2.5g fiber, 4g sugars, 25g protein -- PointsPlus® value 6* Prep: 5 minutes Cook: 10 minutes Click to download a printer-friendly version! 1 oz. soy chorizo (like the kind by El Burrito, Melissa's, or Frieda's) 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original) 1/4 cup salsa 1/4 cup shredded reduced-fat (2% milk) Mexican-blend cheese (like the kind by Sargento) Optional garnish: fresh cilantro  Bring a skillet sprayed with nonstick spray to medium heat. Add soy chorizo and cook for about 3 minutes, using a spatula to crumble. Set aside. Bring a small skillet sprayed with nonstick spray to medium heat. Pour in egg substitute. Cover and then cook until egg "crust" starts to form, about 3 minutes. Carefully flip your egg. Top your egg crust with salsa, cheese, and cooked chorizo. Cover again and cook over low heat until cheese has melted, 1 - 2 minutes. Garnish with cilantro, if you like, and enjoy! MAKES 1 SERVING | ||||
Crazy-Good Corn ChipsPER SERVING (entire recipe, 12 chips): 120 calories, 3g fat, 312mg sodium, 22g carbs, 3g fiber, 1g sugars, 1g protein -- PointsPlus® value 3*
Prep: 10 minutes
Cook: 10 minutes
Click to download a printer-friendly version!
Two 6-inch corn tortillas
1/8 tsp. salt
Optional dip: salsa
Preheat oven to 400 degrees.
Cut each tortilla in half. Cut each half into 3 triangles, for a total of 12 triangles.
Spray a baking sheet lightly with nonstick spray. Place tortilla triangles close together on the sheet.
Cover triangles with a 1-second spray of nonstick spray (optional). Evenly sprinkle with salt.
Bake in the oven until crispy, about 8 minutes, carefully flipping about halfway through bake time.
If you like, serve with salsa for dipping. Enjoy!
MAKES 1 SERVING
 | Morning Waffle Dip PER SERVING (entire recipe): 299 calories, 5g fat, 1,075mg sodium, 43.5g carbs, 3g fiber, 5g sugars, 23.5g protein -- PointsPlus® value 8*
|
Ingredients
- 1 slice center-cut bacon or turkey bacon
- 1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
- 2 frozen low-fat waffles
- 1 slice fat-free American cheese
- 1/4 cup sugar-free pancake syrup
Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add bacon and cook until crispy, about 4 minutes per side. Set aside.
To make the egg patty, spray a microwave-safe bowl with nonstick spray. Add egg substitute and microwave for 1 minute. Gently stir, and then microwave for 1 additional minute. Set aside.
Toast waffles, and then place them side-by-side on a plate. Immediately top one waffle with cheese.
Transfer egg patty from the bowl onto the cheese-topped waffle. Break bacon in half and place over the egg patty. Finish it off with the other waffle.
Cut your sandwich in half and serve with syrup for dipping. Dig in, you!
MAKES 1 SERVING
Movie Night
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
To make your filling, combine all ingredients except wonton wrappers and optional ingredients in a bowl, breaking up the cheese wedges as you add them. Mix until uniform.
Lay one wonton wrapper flat on a clean, dry surface. Spoon a heaping 1/2 tbsp. filling into the center. Moisten all four edges by dabbing your fingers in water and going over the edges smoothly. Fold the bottom left corner to meet the top right corner, forming a triangle and enclosing the filling. Press firmly on the edges to seal.
Repeat with remaining wrappers and filling, gently placing each rangoonie flat on the baking sheet. Spray the tops with nonstick spray. Bake in the oven for about 12 minutes, carefully flipping halfway through, until golden brown.
Allow to cool slightly. If you like, dip your rangoonies in some sweet and sour sauce or hot mustard!
Movie Night
 | The Crab Rangoonies PER SERVING (1/4th of recipe, 4 crab rangoonies): 140 calories, 1.25g fat, 593mg sodium, 20g carbs, 1g fiber, 2g sugars, 8.5g protein -- PointsPlus® value 3* Prep: 20 minutes Cook: 15 minutes |
Ingredients
- 4 oz. flaked imitation crabmeat (or high-quality crabmeat)
- 2 scallions, finely chopped
- 1/4 cup fat-free cream cheese, room temperature
- 2 wedges The Laughing Cow Light Creamy Swiss cheese, room temperature
- 1 tsp. reduced-sodium or lite soy sauce
- 1/2 tsp. chopped garlic
- 16 small square wonton wrappers (stocked with the tofu in the refrigerated section of the market)
- Optional: sweet and sour sauce, Chinese-style hot mustard
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray.
To make your filling, combine all ingredients except wonton wrappers and optional ingredients in a bowl, breaking up the cheese wedges as you add them. Mix until uniform.
Lay one wonton wrapper flat on a clean, dry surface. Spoon a heaping 1/2 tbsp. filling into the center. Moisten all four edges by dabbing your fingers in water and going over the edges smoothly. Fold the bottom left corner to meet the top right corner, forming a triangle and enclosing the filling. Press firmly on the edges to seal.
Repeat with remaining wrappers and filling, gently placing each rangoonie flat on the baking sheet. Spray the tops with nonstick spray. Bake in the oven for about 12 minutes, carefully flipping halfway through, until golden brown.
Allow to cool slightly. If you like, dip your rangoonies in some sweet and sour sauce or hot mustard!
MAKES 4 SERVINGS
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