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Chicken Bruschetta+

5 points/serving

Yield: 4 servings (serving size: 1 chicken breast half, 1/2 cup vegetables, and 1 tablespoon cheese)

·    1  teaspoon  garlic powder
·    1/2  teaspoon  salt, divided
·    1/4  teaspoon  black pepper, divided
·    4  (4-ounce) skinned, boned chicken breast halves
·    Cooking spray
·    1  tablespoon  olive oil
·    1  (8-ounce) package presliced mushrooms
·    1  small zucchini, quartered lengthwise and sliced (about 5 ounces)
·    4  garlic cloves, minced
·    1  cup  chopped plum tomato
·    1/2  cup  chopped red onion
·    1/2  cup  chopped fresh basil
·    4  teaspoons  balsamic vinegar
·    1/4  cup  (1 ounce) grated fresh Parmesan cheese

Preheat broiler.

Combine garlic powder, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a small bowl; sprinkle chicken with garlic powder mixture. Place the chicken on a broiler pan coated with cooking spray, and broil for 6 minutes on each side or until chicken is done. Remove the chicken from pan, and keep warm.

Heat olive oil in a large nonstick skillet over medium-high heat. Add 1/4 teaspoon salt, mushrooms, zucchini, and minced garlic; sauté 2 minutes. Add 1/8 teaspoon black pepper, tomato, onion, basil, and vinegar; sauté 3 minutes.

Serve the vegetable mixture over chicken; sprinkle with cheese.

  • Calories: 229
  • Fat:7.3g
  • Fiber:2.1g
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Beef Daube Provencal+

8 points (includes noodles)

2 tsp olive oil
12 garlic cloves, crushed
1 (2 ob) boneless chuck roast, trimmed and cut into 2-inch cubes
1 ½ tsp salt
½ tsp ground pepper
1 c red wine
2 c chopped carrot
1 ½ c chopped onion
½ c beef broth
1 Tbsp tomato paste
1 tsp rosemary
1 tsp thyme
dash ground cloves
1 (14 ½ oz) can diced tomatoes
1 bay leaf
3 c cooked egg noodles

Heat oil in small Dutch oven over low heat.  Add garlic; cook 5 minutes or until garlic is fragrant, stirring occasionally.  Remove garlic with a slotted spoon and set aside.  Increase heat to medium high.  Add beef to pan; sprinkle with ½ tsp salt and ¼ tsp pepper.  Cook 5 minutes, browning on all sides.  Remove beef from pan.  Add wine to pan; bring to a boil, scraping pan to loosed browned bits.  Add garlic, beef, 1 tsp salt, ¼ tsp pepper, carrot and next 8 ingredients (through bay leaf), and bring to a boil.

Place in a slow cooker, cover and cook for 5 hours.

Make a gravy out of sauce and serve over noodles.

  • Calories: 367
  • Fat: 12.8g
  • Fiber: 3.9g
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Crispy Butternut Wontons with Tomato Sauce+

 

3pts (serving size: 3 wontons and 3 tablespoons sauce)

Classico Tomato Basil sauce is perfect


Wontons:

1  small butternut squash (about 1 1/2 pounds)
1/2  cup  water
1/2  cup  ricotta cheese
3  tablespoons  grated fresh Parmesan cheese
2  tablespoons  dry breadcrumbs
1/4  teaspoon  sea salt
1/4  teaspoon  freshly ground black pepper
1/8  teaspoon  ground nutmeg
1  teaspoon  water
1  large egg, lightly beaten
24  wonton wrappers
Cooking spray

To prepare sauce, heat oil in a large nonstick skillet over medium heat. Add leek and garlic; cook 8 minutes or until tender (do not brown), stirring frequently. Increase heat to medium-high. Add red pepper and next 6 ingredients (red pepper through tarragon); bring to a boil. Reduce heat to low; simmer 15 minutes or until thick. Discard rind, bay leaf, and tarragon.

Preheat oven to 375°.

To prepare wontons, cut the squash in half lengthwise; discard seeds and membrane. Place the squash halves, cut sides down, in a 2-quart baking dish; add 1/2 cup water. Bake at 375° for 45 minutes or until squash is tender when pierced with a fork; cool. Scoop out pulp to measure 1 cup, and reserve the remaining pulp for another use. Combine 1 cup pulp, ricotta, and the next 5 ingredients (ricotta through nutmeg), stirring until well combined.

Combine 1 teaspoon water and egg, stirring with a whisk. Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to prevent drying), spoon about 2 teaspoons squash mixture into center of each wrapper. Brush edges of dough with egg mixture; bring 2 opposite corners together. Press edges together to seal, forming a triangle. Repeat procedure with remaining wonton wrappers and squash mixture.

Place the wontons on a large baking sheet coated with cooking spray, and brush lightly with remaining egg mixture. Bake at 375° for 17 minutes or until golden and crisp. Serve with the sauce.

Yield: 8 servings

 

 

  • Calories: 157
  • Fat: 4.6g
  • Fiber: 2g

 

 

 

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Raspberry Balsamic Glazed Chicken+

4 points

1 teaspoon vegetable oil
Cooking spray
1/2 cup chopped red onion
1 1/2 teaspoons minced fresh or 1/2 teaspoon dried thyme
1/2 teaspoon salt, divided
4 (4-ounce) skinned, boned chicken breast halves
1/3 cup seedless raspberry preserves
2 tablespoons balsamic vinegar
1/4 teaspoon pepper

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add onion; sauté 5 minutes. Combine thyme and 1/4 teaspoon salt; sprinkle over chicken. Add chicken to skillet; sauté 6 minutes on each side or until done. Remove chicken from skillet; keep warm. Reduce heat to medium-low. Add 1/4 teaspoon salt, preserves, vinegar, and pepper, stirring constantly until the preserves melt. Spoon raspberry sauce over chicken.

Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons sauce)

  • Calories: 210
  • Fat: 2.8g
  • Fiber: 0.8g
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Asian Grilled Flank Steak

1 tablespoon sugar
3 tablespoons fresh lime juice
1 tablespoon fish sauce
2 teaspoons Sriracha (hot chile sauce, such as Huy Fong)
1/2 teaspoon ground coriander
2 garlic cloves, minced
1 pound flank steak, trimmed
Cooking spray
1/4 teaspoon salt

Combine first 6 ingredients in a large zip-top plastic bag. Add steak; seal and marinate in refrigerator 24 hours, turning occasionally.

Prepare grill to medium-high heat.

Remove steak from marinade; discard marinade.

Place steak on grill rack coated with cooking spray; grill 4 minutes on each side or until desired degree of doneness. Remove steak from grill; sprinkle with salt. Let stand 5 minutes. Cut across grain into thin slices.

Yield: 4 servings (serving size: 3 ounces)

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Cool and Crunchy Crab Dip

2 points

¾ c fat-free sour cream
4 oz block-style, 1/3 less fat cream cheese, softened
1 c finely chopped celery
¼ c minced fresh chives
¼ c fat-free Thousand Island dressing
¾ tsp salt
1 (8 oz) container lump crabmeat, drained and shell pieces removed
chopped chives (optional)

Combine fat-free sour cream and cream cheese in a large bowl; stir with a whisk until smooth. Stir in celery, ¼ c chives, dressing and salt. Gently fold in the crabmeat. Garnish with additional chives, if desired.

Yield: 12 servings (1/4 c)

 

  • Calories: 67
  • Fat: 2.8
  • Fiber: 0.4

 

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Beef Braised with Red Wine and Mushrooms+

6 points

Serve over egg noodles or rice.
Okay in slow cooker.

1/2 cup dried porcini mushrooms (about 1/2 ounce)
1 cup boiling water
1 1/4 pounds lean beef stew meat, cut into 1-inch cubes
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 tablespoons olive oil
1 cup pearl onions (about 16)
6 cups chopped cremini mushrooms (about 1 pound)
1 1/2 cups (1/4-inch) slices carrot (about 2 large)
1 1/2 cups fat-free, less-sodium beef broth
1/2 cup dry red wine
4 thyme sprigs
3 garlic cloves, crushed
2 bay leaves
1 tablespoon water
2 teaspoons cornstarch

Combine porcini mushrooms and 1 cup boiling water in a small bowl; let stand 30 minutes. Drain mushrooms through a sieve into a bowl, reserving liquid. Chop mushrooms; set aside.

Sprinkle beef with 1/4 teaspoon salt and 1/4 teaspoon pepper. Heat oil in a large Dutch oven over medium-high heat. Add half of beef to pan; sauté 5 minutes or until lightly browned on all sides. Remove beef from pan with a slotted spoon; place in a bowl. Repeat procedure with remaining beef.

Add onions to pan; sauté 3 minutes or until lightly browned. Add cremini mushrooms and carrot; sauté 3 minutes or until mushrooms are tender. Add beef, porcini mushrooms, porcini liquid, remaining 1/2 teaspoon salt, remaining 1/4 teaspoon pepper, broth, and next 4 ingredients (through bay leaves); bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beef is tender. Uncover and cook 20 minutes, stirring occasionally.

Combine 1 tablespoon water and cornstarch in a small bowl. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute or until liquid thickens. Discard thyme sprigs and bay leaves.

Yield:  4 servings (serving size: 1 1/4 cups)

  • Calories: 307
  • Fat: 10.3g
  • Fiber: 3.5g
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Boka Dushi+

5 points

1/4  cup  kejap manis or 2 tablespoons soy sauce plus 2 tablespoons molasses
1  tablespoon  fresh lime juice
1  teaspoon  ground cumin
2  teaspoons  grated peeled fresh ginger
1  teaspoon  sambal ulek or Thai chile paste
1/2  teaspoon  ground turmeric
1 1/2  pounds  skinless, boneless chicken breast, cut into 1/2-inch-wide strips, or 1 1/2 pounds chicken tenders
Cooking spray
Dutch West Indian Peanut Sauce

Combine first 7 ingredients in a large zip-top plastic bag; seal and marinate in refrigerator 30 minutes.
Prepare grill.
Remove chicken from bag, and discard marinade. Thread chicken strips onto 18 (8-inch) skewers.
Place kebabs on grill rack coated with cooking spray; grill 2 minutes on each side or until done. Serve with Dutch West Indian Peanut Sauce.

Yield: 6 servings (serving size: 3 kebabs and 2 tablespoons dutch west indian peanut sauce)

  • Calories: 212
  • Fat: 6.1g
  • Fiber: 0.9g


Dutch West Indian Peanut Sauce

Ingredients
1/3  cup  fat-free chicken broth
3  tablespoons  creamy peanut butter
1/2  cup  chopped seeded tomato
2  tablespoons  minced green onions
2  tablespoons  chopped fresh cilantro
1  tablespoon  fish sauce
1  tablespoon  fresh lime juice
1  teaspoon  grated peeled fresh ginger
1  teaspoon  minced seeded Thai chile
1  teaspoon  honey
1  garlic clove, crushed

Combine broth and peanut butter in a small saucepan; cook over low heat 5 minutes or until smooth, stirring with a whisk. Pour peanut butter mixture into a bowl; stir in the remaining ingredients. Serve at room temperature.

Yield: 3/4 cup (serving size: 2 tablespoons)Nutritional Information

  • Calories: 60
  • Fat: 4.2g
  • Fiber: 0.8g