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Pumpkin Black Bean Soup+

3 points/Cup

Yield: 6 servings

·    1 1/2  cups  drained diced canned tomatoes (used SW spiced toms)
·    2  (15-ounce) cans black beans – cumin/chili spiced
·    1  teaspoon  olive oil
·    Cooking spray
·    1 1/2  cups  finely chopped onion
·    1  teaspoon  ground cumin
·    ¼-1/2 tsp nutmeg
·    ½ – 1 tsp curry
·    ¼-1/2 tsp cayenne
·    3  garlic cloves, minced
·    3  cups  fat-free, less-sodium chicken broth
·    2  tablespoons  sherry vinegar
·    1/2  teaspoon  freshly ground black pepper
·    1  (15-ounce) can pumpkin
·    2  tablespoons  dry sherry
·    fat free sour cream
·    1/2  cup  sliced green onions
·    Pumpkinseed kernels (optional)

Place tomatoes and beans in a food processor; process until about half the beans are smooth. Set aside.

Heat oil in a Dutch oven coated with cooking spray over medium-high heat. Add onion to pan; sauté 5 minutes or until lightly browned. Add cumin and garlic; sauté 1 minute. Add bean mixture, broth, and next 3 ingredients (through pumpkin); bring to a boil. Cover, reduce heat, and simmer for 20 minutes.

Stir in sherry. Ladle about 1 cup soup into each of 6 bowls; sprinkle each serving with about a tablespoon of sour cream and about 1 tablespoon green onions. Garnish with pumpkinseed kernels, if desired.

  • Calories: 175
  • Fat: 3.1g
  • Fiber: 9.3g
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Red Pepper Walnut Dip

2 points

Serve with toasted pita wedges or sourdough baguette slices.

3/4 cup walnuts, toasted
1/2 cup raisins
1/2 cup plain low-fat yogurt
1/4 teaspoon salt
1/8 teaspoon ground red pepper
1 (12-ounce) bottle roasted red bell peppers, drained

Place all ingredients in a food processor, and process until smooth.

Yield: 12 servings (serving size: about 2 1/2 tablespoons of dip)

  • Calories: 75
  • Fat: 4.4
  • Fiber: 0.9
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Shrimp in Yellow Sauce

Garnish with chopped fresh cilantro and lime wedges. Use more sambal oelek for extra heat. Shrimp crackers come in a variety of shapes and are available in Asian markets. Total time: 35 minutes.

Spice paste:
1/2  teaspoon grated lime rind
2  tablespoons lime juice
1  to 2 teaspoons sambal oelek (chile paste with garlic)
1  teaspoon fish sauce
1/2  teaspoon coriander seeds
1/2  teaspoon turmeric
3  garlic cloves
2  shallots, chopped
1  (1-inch) piece fresh ginger, peeled

Remaining ingredients:
Cooking spray
1  cup light coconut milk
1  pound large shrimp, peeled and deveined
Chopped cilantro (optional)

To prepare spice paste, combine first 9 ingredients in a food processor; process until smooth.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add spice paste to pan; sauté 1 minute or until fragrant. Add coconut milk and shrimp; simmer 4 minutes or until shrimp are done. Garnish with cilantro, if desired.

Yield: 4 servings (serving size: about 3/4 cup)

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Peppercorn-Crusted Filet Mignon with Port Jus

6 points

Yield:  4 servings (serving size: 1 steak and 1 tablespoon jus)

2 teaspoons cracked black pepper
4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick)
1/4 teaspoon salt
1/2 cup port or other sweet red wine
1/2 cup fat-free less-sodium beef broth
1 tablespoon chilled butter, cut into small pieces

Heat a cast-iron skillet over medium-high heat. Rub pepper evenly over the steaks. Sprinkle salt over bottom of pan. Add steaks to pan; cook 2 minutes on each side or until browned. Remove steaks from pan; set aside.

Stir in port and broth, scraping pan to loosen browned bits. Reduce heat to medium. Return steaks to pan; cook 2 minutes on each side or until desired degree of doneness. Remove steaks from pan. Reduce liquid to 1/4 cup. Remove pan from heat. Add butter to pan; stir with a whisk until melted. Drizzle sauce over steaks.

CALORIES 257 (42% from fat); FAT 12g (sat 5.2g,mono 4.3g,poly 0.5g); IRON 3.6mg; CHOLESTEROL 78mg; CALCIUM 15mg; CARBOHYDRATE 4.3g; SODIUM 313mg; PROTEIN 24g; FIBER 0.3g

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Grilled Chicken with Mint and Pine Nut Gremolata

6 points

Yield:  4 servings (serving size: 1 chicken breast half and about 4 teaspoons gremolata)

Gremolata:
1 cup loosely packed fresh mint leaves
2 tablespoons pine nuts, toasted
2 teaspoons grated lemon rind
2 garlic cloves, minced
4 teaspoons extra-virgin olive oil
1/4 teaspoon kosher salt

Chicken:
2 teaspoons extra-virgin olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

1. To prepare gremolata, place mint, pine nuts, rind, and garlic in a mini chopper; process just until combined. Add 4 teaspoons olive oil and 1/4 teaspoon salt; process to combine. Set aside.

2. To prepare chicken, heat a large grill pan over medium-high heat. Brush 2 teaspoons olive oil evenly over chicken; sprinkle chicken evenly with 1/2 teaspoon salt and pepper. Add chicken to pan; cook 5 minutes on each side or until done. Remove chicken from pan; let stand 5 minutes. Serve gremolata with chicken.

CALORIES 236 ; FAT 11.3g (sat 1.6g,mono 6.1g,poly 2.6g); CHOLESTEROL 74mg; CALCIUM 35mg; CARBOHYDRATE 2.3g; SODIUM 438mg; PROTEIN 30.4g; FIBER 0.8g; IRON 1.6mg

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Five-Spice Tilapia with Citrus Ponzu Sauce+

5 points

Yield:  4 servings (serving size: 1 fillet and 1 tablespoon sauce)

2 tablespoons thinly sliced green onions
2 tablespoons orange juice
1 tablespoon lemon juice
1 tablespoon low-sodium soy sauce
1 teaspoon brown sugar
2 teaspoons rice wine vinegar
1/4 teaspoon bottled ground fresh ginger (such as Spice World)
1/2 teaspoon five-spice powder
1/4 teaspoon salt
1/4 teaspoon ground red pepper
4 (6-ounce) tilapia fillets
2 teaspoons canola oil

Combine green onions, juices, soy sauce, brown sugar, vinegar, and ginger in a small bowl.

Combine five-spice powder, salt, and pepper. Sprinkle both sides of fish evenly with spice mixture.

Heat oil in a large nonstick skillet over medium-high heat. Add fish to pan; cook 2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove from skillet, and serve with sauce.

CALORIES 217 (27% from fat); FAT 6.6g (sat 1.8g,mono 1.9g,poly 2.3g); IRON 1mg; CHOLESTEROL 125mg; CALCIUM 8mg; CARBOHYDRATE 3.1g; SODIUM 332mg; PROTEIN 37g; FIBER 0.2g

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Crab and Broccoli Chowder+

4 pts

Yield
7 servings (serving size: 1 1/2 cups)

·    1 1/2  cups  small broccoli florets (about 1 small head)
·    Cooking spray
·    1  cup  chopped onion
·    2  cups  cubed peeled red potato (about 3/4 pound)
·    1/2  cup  dry white wine
·    1  tablespoon  Worcestershire sauce
·    1/2  teaspoon  dried rubbed sage
·    1/4  teaspoon  salt
·    1/4  teaspoon  ground nutmeg
·    1/4  teaspoon  pepper
·    Dash of hot sauce
·    3  (10 1/2-ounce) cans low-salt chicken broth
·    5  tablespoons  all-purpose flour
·    2 1/2  cups  2% reduced-fat milk
·    1/2  cup  (2 ounces) shredded extra-sharp cheddar cheese
·    3/4  pound  lump crabmeat, drained and shell pieces removed
·    2  tablespoons  lemon juice
·    1  tablespoon  sherry

Steam broccoli, covered, 2 minutes or until tender.

Place a Dutch oven coated with cooking spray over medium heat until hot. Add onion; sauté 4 minutes. Add potato and next 8 ingredients (potato through broth); bring to a boil. Reduce heat; simmer, uncovered, 30 minutes or until tender.

Place 3 cups potato mixture in a blender; process until smooth. Add puree back to potato mixture in pan; stir well.

Place flour in a bowl. Gradually add milk; stir with a whisk until blended. Add to potato mixture. Cook over medium heat until thick (about 10 minutes), stirring constantly. Stir in cheese. Add broccoli, crabmeat, lemon juice, and sherry; cook until thoroughly heated.

  • Calories: 208
  • Fat: 5.5g
  • Fiber: 2.3g
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Pumpkin Dip

2 points

3/4 cup (6 ounces) 1/3-less-fat cream cheese
1/2 cup packed brown sugar
1/2 cup canned pumpkin
2 teaspoons maple syrup
1/2 teaspoon ground cinnamon
24 apple slices

Place first 3 ingredients in a medium bowl, and beat with a mixer at medium speed until well blended. Add syrup and cinnamon, and beat until smooth. Cover and chill 30 minutes. Serve with apple.

Yield: 12 servings (serving size: 2 tablespoons dip and 2 apple slices)

  • Calories: 107
  • Fat: 3.2
  • Fiber: 1.4
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Send a Message Fortune Cookies

These cookies are ideal for bake sales trying to promote a cause; customize the fortune to suit the occasion. Bake three cookies at a time so they’ll be soft enough to shape. Tuck your message into the cookie while shaping. If the cookies become too brittle, return them to the oven for a few seconds to soften.

1/2  cup bread flour (about 2 1/3 ounces)
1/2  cup sugar
1  teaspoon vanilla extract
2  large egg whites

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and remaining ingredients in a food processor; process until blended. Scrape batter into a bowl using a rubber spatula; cover and chill 1 hour.

Preheat oven to 400°.

Cover 2 large baking sheets with parchment paper. Draw 3 (3-inch) circles on paper. Turn paper over; secure with masking tape. Spoon 1 teaspoon batter into center of each of the 3 drawn circles; spread evenly to fill circle. Bake one sheet at 400° for 5 minutes or until the cookies are brown just around the edges. Remove from the oven. Working quickly, loosen edges of cookies with a spatula, and turn over.

Lay the handle of a wooden spoon and a prepared fortune along the center of 1 cookie. Fold cookie over so the edges meet over the spoon handle; press edges together. Remove spoon. Gently pull the ends of the cookie down over the rim of a small bowl (or jar); hold for a few seconds or until set. Repeat procedure with remaining cookies.

Repeat procedure until all of the batter is used. Cool cookies completely; store in an airtight container.

Yield: 18 cookies (serving size: 1 cookie)