Weight Watchers Quick Cooking for Busy People 9780848718558, 0848718550

Citation preview

Weight

Watc h e rs FOR

PEOPtE

.

VEGETABLE COOKING CHART Vegetable

Servings

Asparagus

3 to

4 per pound

Cooking Instructions

Preparations Snap off tough ends. Remove

To steam: cook, covered, on

scales, if desired.

boiling water 8 to 12 minutes. To boil: cook,

covered, in a small

a rack

above

amount of boiling water

6 to 8 minutes or until crisp-tender.

Broccoh

3 to

4 per pound

Remove

To steam: cook, covered, on

outer leaves

stalks.

Carrots

4 per pound

Wash; cut into

rinse.

whole;

above

spears.

remove ends,

Scrape;

and

a rack

boiling water 15 to 18 minutes.

and tough ends of lower

Cook, covered,

Leave tiny carrots

slice large carrots,

in a small

water 8 to 10 minutes

minutes

amount of boiling or 12 to 15

(slices)

(strips).

or cut into strips.

Cauliflower

4 per medium head

Remove and

Corn

4 per 4 large ears

Cook, covered,

outer leaves

stalk.

Wash. Leave

boiling water

1

in a small

amount of

to 12 minutes (whole)

whole, or break into flowerets.

or 8 to 10 minutes (flowerets).

Remove husks and

Cook, covered, in boiling water to cover 1 minutes (on cob) or in a small amount of boiling water 8 to 1 minutes (cut)

silks.

Leave

corn on the cob; or cut off tips

of kernels, and scrape cob

with dull edge of knife.

Green beans

4 per pound

Wash; trim ends, and remove strings. Cut into 1

Potatoes

3

per pound

Cook, covered,

in a small

Vi-inch pieces.

Scrub; peel,

if

Leave whole,

desired.

slice,

or cut

To cook: cook, covered, in a small amount of boiling water 30 to 40 minutes (whole) or 15 to 20 minutes (slices or chunks). To

into chunks.

bake: bake at 400° for

Snow

peas

4 per pound

amount of boihng

water 12 to 15 minutes.

Wash; trim ends, and remove tough strings.

Cook, covered,

1

hour or

in a small

until

done.

amount of

boiling water 3 to 5 minutes.

Or

cook,

stirring constantly, over high heat in

reduced-calorie margarine or in pan

coated with cooking spray, 3 to 5 minutes.

Squash,

3

per pound

summer

Wash; trim ends. Leave whole, slice,

To steam: cook, covered, on a rack over 1 to 12 minutes (sliced or

boiling water

or chop.

chopped). To

boil:

cook, covered, in a small

amount of boiling water (slices)

Squash,

winter

2

per pound

Rinse; cut in half, and all

seeds.

remove

To

8 to

1

minutes

or 15 minutes (whole).

boil:

cook, covered, in boiling water 20

to 25 minutes. To bake: place cut side

(including acorn,

down

butternut,

water. Bake, uncovered, at 375° for 30

huhbard, and

minutes. Turn and season or

spaghetti)

to 30 minutes or until tender.

in

shallow baking dish; add Vi inch

fill;

bake 20

LOW-FAT INGREDIENT SUBSTITUTIONS Needed Ingredient FATS

AND

Substitutions

OILS made with

Butter or margarine

Reduced-calorie margarine or margarine

Mayonnaise

Nonfat, reduced-fat, or low-fat mayonnaise

Oil

Safflower, soybean, corn, canola, or peanut oil in

Salad dressing

Fat-free or oil-free dressing

Shortening

Soybean, corn, canola, or peanut

safflower, or soybean oil; reduced-calorie stick

oil in

canola, corn, peanut,

margarine in baked products

reduced amount

amount reduced by one-third

DAIRY PRODUCTS Cheeses: American, Cheddar, colby,

Cheeses with

Edam, or Swiss

5

grams of fat or

less

per ounce like reduced-fat and

part-skim cheeses

1%

Cheese, cottage

Nonfat or

Cheese, cream

Fat-free, '/3-less-fat cheese, or tub-style light

Cheese, ricotta

Nonfat,

lite,

Cream, sour

Low -fat

or nonfat sour cream; low -fat or nonfat yogurt

Cream, whipping

Chilled fat-free evaporated milk or fat-free half-and-half

Ice

cream

cream cheese

or part-skim ricotta cheese

Nonfat or low-fat frozen yogurt; nonfat or low-fat

Milk, whole

Fat-free, low-fat, or reduced-fat

MEATS, POULTRY, Bacon Beef,

low-fat cottage cheese

ice

cream; sherbet; sorbet

milk

AND EGGS Canadian bacon; turkey bacon; lean

ham

Extra-lean or ultra-lean ground beef; freshly ground raw turkey

ground

Beef, lamb, pork, or veal

Chicken, turkey, or lean cuts of meat trimmed of

Limcheon meat

Skinned, sliced turkey or chicken breast; lean ham; lean roast beef

Poultry

Skinned poultry

Tuna packed

in oil

Tuna packed

in

all

visible fat

water

Turkey, self-basting

Turkey basted wath

Egg, whole

2

fat-free

broth

egg whites or 'A cup fat-free egg substitute

MISCELLANEOUS Fudge sauce

Fat-free fudge sauce or chocolate syrup

Nuts

Reduce amount one-third

Soups, canned

98%

to one-half, and toast

fat-free or reduced-fat,

reduced-sodium condensed cream soups

Salad Ni^oise (recipe,

pa^e

IM)

''XE&

€>

t

M

Oran

%

Weig Watc ners )

/

'i

'

FOR

bij:;y

Mlo

PEOPi

Oxmoor House.

©

1

999 by Oxmoor House,

Inc.

Book Division of Southern Progress Corporation P.O.

Box 2463, Birmingham, Alabama 35201

No

All rights reserved.

book may be reproduced

part of this

written permission of the publisher, excepting brief quotes for inclusion in a

in

in

any form or by any means without the prior

connection with reviews written specifically

magazine or newspaper.

Librarv of Congress Catalog Card

Number: 98-68442

ISBN: 0-8487-1855-0

Manufactured

in the

First Printing

1999

United States of America

Be sure to check with your health-care provider before making any changes

Weight Watchers

is

by Healthy Living,

EDITOR-IN-CHIEF:

a registered

trademark of Weight Watchers International,

in

your

Inc.,

diet.

and

is

used under license

Inc.

WE'RE HERE FOR YOU!

Nancy FitzpatrickWyatt

SENIOR FOODS EDITOR: Katherine M. Eakin

We

SENIOR EDITOR, COPY AND HOMES: Olivia Kindig Wells

Vou with

ART DIRECTOR: James Boone

VO^^ imagination and enriches your

Oxmoor House

at

are dedicated to serving

reliable information that

expands life.

We

welcome your comments and suggestions.

Weight Watchers Quick Cooking for Busy People

Please write us

Oxmoor House, EDITOR: Cathy A. Wesler, R.D. -'

^..^ Editor,

'

Inc.

u. ,., . ^ iWeight Watchers Quick Cooking ,.,

r^ g^

CONTRIBUTING EDITOR: Deborah Garrison Lowery

at:

,

/-.

•

i

People

ASSOCIATE ART DIRECTOR: Cynthia R. Cooper

2100 Lakeshore Drive

DESIGNER: Clare T. Minges

Birmingham, AL 35209

COPY EDITOR: Keri Bradford Anderson EDITORIAL ASSISTANT: Catherine Ritter Scholl EDITORIAL INTERN: Jennifer Sharpton

To order additional publications, 1

call

-205-877-6560.

DIRECTOR, TEST KITCHENS: Kathleen Royal Phillips ASSISTANT DIRECTOR, TEST KITCHENS: Gayle Hays Sadler

TEST KITCHENS STAFF: Julie Christopher; Natalie E. King; L.Victoria Knowles; Regan Miller; Rebecca Mohr; Jan A. Smith; Kate

M.Wheeler, R.D.

CONTRIBUTING RECIPE DEVELOPERS: Margaret Chason Agnew; Beth Allen; Susan Dosier; Caroline A. Grant, M.S., R.D.; Karen Levin; Elizabeth Tyler Luckett; Karen Lisa

Hooper Talley

CONTRIBUTING INDEXER: Mary Ann Laurens

PHOTOGRAPHER:

PHOTO

Brit

Huckabay

.STYLIST: Virginia

Cravens

PUBLISHING SYSTEMS ADMINISTRATOR: Rick Tucker

DIRECTOR, PRODUCTION AND DISTRIBUTION: Phillip Lee ASSOCIATE PRODUCTION MANAGER: James E. McDaniel

PRODUCTION

Cover: Beef

ASSISTANT: Faye Porter

Fajitas,

Bonner

page 72

Back Cover: Chicken Ravioli Primavcra, page 100

Mangum, M.S., R.D.; Debby Maugans Nakos;

CONTENTS INTRODUCTION The Busy Person's Guide

for Healthy Living

About These Recipes

8

10

RECIPES Fish&

11

Shellfish

Meatless Main Dishes

33

Meats

65

Poultry

99

Main-Dish Salads

Soups

Added

&

131

Sandwiches

151

181

Attractions

Recipe Index

188

Acknowledgments

192

The Busy Person's Guide Looking for a way to squeeze

in

for Healthy Livinj

time for exercise? Trying to reduce

the amount of everyday stress? We asked some busy people how they juggle exercise, family, meals,

and other commitments. Here are some of

their innovative, time-saving

ways

Be Committed when ment

''After

you exercise regularly, you'll

Make

physically and mentally.

feel better

a fitness

commit-

to a person, to a pet, or to a specific goal

You'll be

more

successful

keep

to

if

you make yourself

fit

work

errands for I

and reduce

I

my

care

take

longer than expected

in

nearby, so

live

my

If

and

meals

of

who

parents,

exercise before work.

my

stress.

errands take

the evening,

I

have

exercise out of the wav.

— Donna Baldone,

accountable to someone or something else.

married copy editor

and caregiver to her parents

My neighbor and

Get an exercise partner I

get up 30 minutes early and knock out

two miles before the —Rhonda

Be Consistent

kids get up.

Miller, full-time

marketing coordinator

Make

and part-time student

easy to maintain. Here are

fitness a habit,

and vou'll find that

an activity you enjoy into

Several mornings a week,

and

I

my husband

your

tips for turning

regular part of

life.

set aside 20 to 30 minutes to take a

brisk walk.

It

^ulie

An organized

wakes us up and allows us

time to catch up on events of the week.

newlywed and

Cunter,

who

Is

also fixing up an old house

My motto

'Discipline

is,

what you want.'

I

want

at a healthy weight,

the last half of

walking provide

VA all

my

remembering

to look

good, stay

reduce stress, and

life in

how

could

I

week

not do

bank vice-president, single

a teenager,

live

a healthy body.

miles a few times a

that,

Baxter,

is

If

will

to stick

I

pack

my gym

bag the

night before, change clothes at the office after work,

class, I

and head straight to the gym.

routine

because once

also plan

me from

prevents

ahead

skipping

I'm dressed, I'm going.

— that

means preparing

a

slow-cooker dinner or a make-ahead-andfreeze

casserole,

or

picking

up healthy

take-out food for dinner.^'

— Shannon Jernigan, married book editor with

it?

mom

me

class motivates

to a fitness routine.

full-time editor

This

—Vicki

some a

it is

of

and community volunteer

sideline planning business,

and

community volunteer

"l get up early to run

for

30 minutes and

walk for 45 minutes. Exercising early helps

me make

sure

and

habit

it's

become

it

or not.

Then three days

a step aerobics class during

I

lunch hour

few months,

—

it

keeps

me

afternoon and prevents

a

my

it

I

stretches

get dressed. With a

would be easy

to let exercise

take a backseat, so this morning routine get exercise into

schedule permits,

I

my

If

my

walk a mile or two dur-

lunch hour. That way,

my

day.

I

can spend

after-work free time with

my

or on one weeknight. This way,

quicker and easier and

is

I

member

of a

single professional, active

book club and supper club

" walk every morning with my I

while the kids are

band

have more

the evening.

— Stacey Geary,

member

cooking during the

meals together during the work

in

full-time editorial assistant,

every morning before

the rest of

weekend

week

eating a

my

do most of

try to

me from

I

my

I

putting

" do abdominal crunches and

ing

"

energized for the

church member, and quilt guild

me

Davis, editor, newlywed,

and community volunteer

time

—Lauren Brooks,

helps

— Adrienne

a

big lunch.

new baby

work.'

no longer think much about

I

whether to do

week take

store after

happens. After keeping

it

this routine for a

because of having to rush to the grocery

is

still

best friend

my

asleep and

morning rush,

I

set out breakfast dishes

and cereal boxes the night before.

bot-

fill

I

and sipper cups ahead and keep them

tles in

hus-

getting ready for work. To avoid a

the refrigerator.

Then breakfast

is

a snap

or

my husband

—Whitney Pickering, working

mother of two

to serve,

whether

it's

me

doing the serving.

daughter.

—Ann

Marie Harvey, working of a

mom

newborn baby

toddlers and minister's wife

*'lwork an early flextime schedule so

Be Creative Look

can get home, have a

wavs to

for unique and fun

fulfill

little

time to unwind,

and have dinner ready by the time

vour

I

my

hus-

dav-to-dav commitments. Plan ahead and you'll

band gets home. That way, we have plenty

be able to find time for exercise and healthy

of time

eating without being stressed or feeling guilty.

into

Here are some

home — before

tips to help.

left

for exercising.

my workout

I

I

like to

at a

exercise with a friend after

nearby park, so

groceries for the

don't

miss

my

I

work

plan meals and buy

week on Sundays; then planned

exercise

I

time

likely to

change

clothes as soon as

I

get

cooking, opening mail, or

turning on the television. I'm '^

also

work out

if

much more

I'm already

dressed to

exercise.

— Emily Parrish,

full-time graphic designer

and

part-time entrepreneur

About These Recipes Weight Watchers' Quick Cooliing for Busy People gives you the nutrition facts

you want to know. To make your

easier,

life

we've provided

the following useful information with every recipe:

A number

calculated through POINTS' Food System, an integral part of Weight

Watchers

1'2'3 Success'

Weight Loss Plan

Diabetic exchange values for those

A complete

who

nutrient analysis per serving

POINTS Food System Every recipe

number

use them as a guide for planning meals

in the

Meal Planning developed by the American

book includes

POINTS

assigned through

a

value.

Diabetes Association and the American Dietetic Association.

This system uses a formula based on the calorie, fat,

and fiber content of the food.

Foods with more calories and a slice

fat (like

of pepperoni pizza) receive high

numbers, while

fruits

Each recipe has a complete ents;

•

Weight Loss Plan and

are based

of nutri-

on these assumptions.

1-800-651-6000.

Unless otherwise indicated, meat, poultry,

the Weight Watchers meeting nearest you, call

numbers

list

and vegetables receive

low numbers. For more information about the l*2*3 Success

Nutritional Analyses

and

skinned, boned,

fish refer to

and cooked servings. •

When we

give a range for an ingredient

(3 to 3'/2 cups flour, for instance),

Diabetic Exchanges

calculate using the lesser

Exchange values are provided

who

Some

for people

use them for calorie-controlled diets

and for people with diabetes. in a certain

All foods with-

one serving of a food from

a

calories, so

food group can

amount.

alcohol calories evaporate during

heating; the analysis reflects that. •

group contain approximately the

same amount of nutrients and

we

Only the amount of marinade absorbed by the food

-

is

used in calculation.

Garnishes and optional ingredients are not included in analysis.

be substituted or exchanged for one serving of any other item on the

The food groups etable, fruit, fat,

are meat, starch, veg-

and milk. The exchange

values are based on the Exchange

10

The

list.

Lists for

nutritional values used in our calcu-

lations either

come from

gram by Computrition, by food manufacturers.

a

computer pro-

Inc.,

or are provided

RECIPE TIME: 20 minutes

Flounder in 4

green onions, cut into 1-inch pieces

3

2

medium

Very Lean Meat I

Pouches

POINTS

EXCHANGES 3

Foil

Vegetable

PER SERVING Calories

1

38

and cut into thin

carrots, scraped

1

tablespoon fresh lemon juice

1

teaspoon olive

'A

teaspoon paprika

strips

oil

Cooking spray

4

(4-ounce) flounder

'A

teaspoon

4

thin slices

fillets

salt

lemon

Carbohydrate 5.6g Fat 2.7g (saturated 0.5g)

Fiber

1

.7g

Protein 22. 2g

54mg

Cholesterol

1

.

Place green onions and carrot strips in a 2 -cup glass measuring

cup; cover with heavy-duty plastic wrap, and microwave at 3

HIGH

minutes. Drain and set aside.

Sodium 254mg

47mg

Calcium Iron

1

.Omg

2. Meanwhile, combine lemon juice, olive small bowl;

stir

oil,

and paprika

in a

well.

3, Cut four 15 -inch squares of aluminum

on

a large

baking sheet. Lightly coat squares with cooking spray. Place

a fillet

in center of

ture.

each square; top

Spoon lemon

Fold

4. Bake

at

foil

over

400°

Place

fillets

salt.

X

and green

Top each serving with

a

lemon

and vegetables, and crimp edges to

for 8 minutes. Transfer

serving plates; cut an

foil

evenly with green onion mix-

juice mixture evenly over fillets

onion mixture; sprinkle with slice.

fillets

foil.

in top of

seal.

pouches to individual

each pouch, and fold cut edges

back. Yield: 4 servings.

FOR A QUICK MEAL: Parfaits (page )87).

12

fish

Serve with parslied rice and Peachy

RECIPE TIME: 16 minutes

Flounder with Peppers and Green Onions POINTS

teaspoons reduced-calorie margarine

cup

sliced green onions

teaspoon bottled minced garlic small sweet red pepper, cut into thin strips

EXCHANGES

pound flounder

3 Very Lean

fillets,

cut into

4 pieces

tablespoons dry white wine Vi

teaspoon grated lime rind

2

tablespoons

fi-esh

1

Meat

Vegetable

PER SERVING

lime juice

Calories

34

1

Carbohydrate 3.3g 1. Melt margarine in a large nonstick skillet over heat.

Add green

medium-high

onions, garlic, and pepper strips; cook 2 minutes,

stirring often.

Fat 2.7g (saturated 0.3g)

Fiber 0.7g Protein 21.9g

Cholesterol

2.

Add

fish,

and cook 2 minutes on each

side. Sprinkle

rind, and lime juice over fish. Cover, reduce heat, and

minutes or fully

until fish flakes easily

remove

Yield:

4

fish to a

when

wine, lime

simmer

3

tested with a fork. Care-

Sodium Calcium Iron

1

1

1

54mg

3mg

30mg

.Omg

serving platter; top with pepper mixture.

servings.

FOR A QUICK MEAL: (page 183) and

warm

Serve with Greek Vegetable Salad

French bread.

fish

1

3

RECIPE TIME: 16 minutes

Spicy Grouper Fillets

POINTS 3

EXCHANGES 3

Very Lean Meat

2

tablespoons all-purpose flour

Vi

teaspoon paprika

Vi

teaspoon

'A

teaspoon ground red pepper

4

(4-ounce) grouper

(photo,

page 23)

salt

fillets

Cooking spray

PER SERVING

1

teaspoon olive

32

1

teaspoon minced garlic

Calories

1

Carbohydrate 3.5g

Lemon wedges

oil

(optional)

Fat 2.5g (saturated 0.4g)

Fiber 0.2g

Protein 22. 5g

42mg

Cholesterol

1

.

Combine

plastic bag.

first

Add

4 ingredients

fish,

in a large heavy-duty, zip-top

and turn gently to coat.

Sodium 354mg

35mg

Calcium Iron

1

.3mg

2. Coat

a large

nonstick

place skillet over

medium

constantly, 30 seconds. until fish flakes easily as

skillet

heat until hot.

Add

when

fish;

fish

3

Add

garlic;

cook,

and

stirring

minutes on each side or

lemon wedges,

FOR A QUICK MEAL:

14

cook

oil,

tested with a fork, removing pieces

they are done. Serve with

1

with cooking spray; add

if

desired. Yield:

4

Serve with Asian Coleslaw (page

83) and strawberry sorbet.

RECIPE TIME: 20 minutes

Grilled

Grouper with Pineapple

POINTS

(15-ounce) can pineapple tidbits in juice, drained

1

Salsa

small sweet red pepper, finely chopped (about Vi cup) 2

tablespoons chopped fresh mint or parsley

1

tablespoon lime juice

2

teaspoons finely chopped

1

teaspoon peeled, grated gingerroot or 'A teaspoon ground

EXCHANGES fi-esh jalapeiio

pepper

Meat

3 Very Lean 1

Fruit

ginger

PER SERVING

•/2

teaspoon

'A

teaspoon ground black pepper

Calories

4

(4-ounce) grouper

Carbohydrate 12.1g

salt,

divided

fillets

Cooking spray

1

55

Fat 1.4g (saturated 0.3g)

Fiber

1

.4g

Protein 22. 2g

1.

Combine

salt.

6 ingredients in a small bowl;

first

Cover and

stir in Va-

teaspoon

Cholesterol

Sodium 341 mg

set aside; chill overnight, if desired.

Calcium

and 'A teaspoon ground

2. Sprinkle remaining 'A teaspoon

salt

black pepper over

with cooking spray.

3. Coat

grill

fish;

coat lightly

rack with cooking spray; place on

hot coals (350° to 400°). Arrange coated with cooking spray; side or

from

grill,

until fish flakes easily

grill,

fish

uncovered,

when

grill

on rack or 5

42mg

over

Iron

1

29mg

.5mg

medium

in a grill basket

minutes on each

tested with a fork.

Remove

fish

and top with pineapple mixture. Yield: 4 servings.

FOR A QUICK MEAL: peas and

Serve with steamed Sugar Snap

warm whole wheat

rolls.

fish

15

RECIPE TIME: 20 minutes

Newport Orange Roughy POINTS 2

3

(4-ounce) orange roughy

6

fillets

Cooking spray 2

tablespoons lemon juice

EXCHANGES

1

tablespoon reduced-calorie margarine, melted

Very Lean Meat

2

teaspoons salt-free garlic and herb seasoning (such as

PER SERVING

1

(2-ounce) jar diced pimiento, drained

Calories 107

2

tablespoons sliced almonds

Mrs. Dash)

Carbohydrate 2.6g Fat 3.4g (saturated O.lg)

Fiber 0.3g

Protein

Cholesterol

1

7.3g

23mg

1

.

Arrange

fish in a single layer

on rack of

a broiler

with cooking spray. Combine lemon juice and next in a small

bowl. Drizzle evenly over

pan coated 3

ingredients

fish.

Sodium 91 mg Calcium Iron

23mg 0.4mg

2. Broil easily

fish

when

SVi inches from heat 12 minutes or until tested with a fork. Sprinkle fish with

fish flakes

almonds the

last

minute of broiling. Yield: 6 servings.

FOR A QUICK MEAL: (page 183) and

16

fi.sh

Italian

Serve with Italian Antipasto Salad bread.

RECIPE TIME:

Lemon Red

Spicy

4

(4-ounce) red snapper

>/4

cup fresh lemon juice

12 minutes

Snappei

P OINTS

fillets

3

1

teaspoon black and red pepper blend (such

1

teaspoon dry mustard

EXCHANGES

1

teaspoon onion powder

3 Very Lean

1

teaspoon dried thyme

as

McCormick's)

PER SERVING

Cooking spray

Lemon wedges

Meat

(optional)

Calories

1

21

Carbohydrate

1

.1g

Fat 1.9g (saturated 0.3g)

1

.

Place fish in a large shallow dish; pour

lemon

juice over fish.

Let stand 5 minutes.

Fiber O.lg Protein 23. 5g

Cholesterol

2. While dients.

fish

marinates, combine pepper blend and next

Remove

fish

from lemon

pepper mixture over both

3. Coat

grill

rack with cooking spray; place on

coated with cooking spray; fish flakes easily

lemon wedges,

if

Rub

sides of fillets.

hot coals (350° to 400°). Place

or until

juice, discarding juice.

3 ingre-

fish

grill,

when

51

Calcium

45mg

0.7mg

over medium-

in a grill

basket

covered, 3 minutes on each side

tested with a fork. Serve with

desired. Yield:

FOR A QUICK MEAL:

on rack or

mg

Sodium

Iron

grill

42mg

4 servings.

Serve with green beans and corn

muffins.

fish

17

RECIPE TIME: 20 minutes

Wine-Poached Salmon POINTS 5

EXCHANGES 3

1

cup canned no-salt-added chicken broth

'A

cup dry white wine

1

cup shvered onion (about

2

teaspoons dried dillweed or 2 tablespoons chopped fresh

Lean Meat

1

small)

dillweed

4

(4-ounce) skinless salmon

PER SERVING

Vi

cup nonfat sour cream

204

'A

cup chopped cucumber (about V2 small)

1

teaspoon dried dillweed or

Calories

Carbohydrate 1.4g

fillets

1

tablespoon chopped fresh

dillweed

Fat 9. 7g (saturated 1.7g)

Fiber O.lg Protein 25. 3g

Cholesterol

77mg

Sodium 69mg Calcium Iron

1

2mg

0.6mg

1. Bring first

Reduce heat

4 ingredients to

to

minutes or until heat; cover

2. While

and

fish

a boil in a large nonstick skillet.

medium-low, and add fish is

let

firm

fish;

when touched

cover and simmer 7 in center.

Remove from

stand 3 minutes.

cooks, combine sour cream, cucumber, and

spoon dillweed

in a small

bowl.

1

tea-

Remove salmon and onion from

poaching liquid, using a slotted spoon; top with sour cream mixture. Yield:

)^

4

servings.

FOR A QUICK MEAL:

Serve with steamed asparagus. For

dessert, prepare Strawberry Trifle (page 187) while the

salmon cooks.

1

8

•

fish

RECIPE TIME: 18 minutes

and Salmon Dinner

Tortellini

POINTS

Cooking spray

mushrooms

1

(8 -ounce) package sliced fresh

1 '72

cups fat-free refrigerated marinara sauce

'/2

teaspoon oHve

3

cloves garlic, thinly sliced

4

(4-ounce) skinless salmon

9

EXCHANGES

oil

3

2'/4

fillets

(9-ounce) package refrigerated spinach- and cheese-filled

1

tortellini,

Lean Meat

1

Starch

Vegetable

uncooked

PER SERVING Calories

1. Coat a large saucepan with cooking spray; place over

high heat until hot.

Add mushrooms, and

minutes or until tender.

Stir in

medium-

cook, stirring often, 5

marinara sauce, and set aside.

416

Carbohydrate 43. 5g Fat

1

1.5g (saturated 3.6g)

Fiber 3.8g Protein 34. 9g

2. Pour heat. fish,

oil

Add

into a large nonstick skillet; place over

garlic,

and cook,

stirring constantly,

and cook, turning once, 9 minutes or

when

medium -high

30 seconds. Add

until fish flakes easily

tested with a fork.

3. While

fish

omitting

salt.

67mg

Sodium 400mg Calcium Iron

1

69mg

.9mg

cooks, cook pasta according to package directions,

Drain pasta, and

over medium-high heat; cook stirring often.

Cholesterol

stir 1

into

mushroom mixture.

minute or

Place

until thoroughly heated,

Spoon pasta mixture evenly onto individual serving

plates; arrange fish over pasta. Yield:

FOR A QUICK MEAL:

This

is

4

servings.

a one-dish meal in

but a simple tossed green salad would

complementary side

make

a

itself,

good

dish.

fish

19

RECIPE TIME:

Salmon with Peach

Teriyaki- Glazed

POINTS

3

tablespoons low-sodium teriyaki sauce

5

2

tablespoons lime juice

1

EXCHANGES 3

15 minutes

Lean Meat

Vi tablespoons

4 1

peach

slices,

PER^ERVING

2

teaspoons honey

Calories 233

1

teaspoon lime juice

I

0.4g

1

Vi cups

cup minced fresh cilantro or mint

'A

Carbohydrate

fillets

thawed and chopped, or

drained and chopped canned peaches

Fruit

1

(photo, facing page)

honey

(4-ounce) skinless salmon Vi cups frozen

Salsa

Cooking spray

Fat 10. 2g (saturated 1.7g)

Fiber 0.8g Protein 24. 5g

Cholesterol

77mg

1

.

Combine

fish,

and

let

first 3

ingredients in a shallow dish;

stir well.

Add

stand 5 minutes.

Sodium 140mg Calcium Iron

1

1

mg

0.6mg

2. While

fish

marinates, combine peach slices and next

3 ingredi-

ents in a small bowl; stir well. Set aside.

3. Coat grill rack with cooking spray; place on

hot coals (350° to 400°).

marinade. Place ing spray;

grill,

fish flakes easily

fish

Remove

on rack or

uncovered,

when

fish

over medium-

from marinade, discarding

in a grill basket

3 to 5

grill

coated with cook-

minutes on each side or until

tested with a fork.

Remove

fish

from

grill,

and top with peach mixture. Yield: 4 servings.

FOR A QUICK MEAL:

Serve with steamed asparagus. For

extra flavor, drizzle lemon Juice over the asparagus.

20

fish

S'

I

Spicy Grouper Fillet (recipe,

page 14)

RECIPE TIME: 20 minutes

Greek Snappei POINTS

Cooking spray '/2

cup chopped onion (about

Vi

cup chopped green pepper (about V2 medium)

Va-

small)

teaspoon minced garlic

EXCHANGES

(14'/2-ounce) can no-salt-added stewed tomatoes, undrained

3

tablespoon fresh lemon juice

2 Vegetable

Very Lean Meat

teaspoon Greek seasoning Vi

4

teaspoon dried oregano

PER SERVING

(4-ounce) red snapper

Calories

ounce crumbled

1

fillets

feta cheese

1

76

Carbohydrate lO.lg Fat 3.3g (saturated

Fiber

1

.

Coat

a large

nonstick skillet with cooking spray; place over

medium-high heat

until hot.

Add

Add tomatoes and next

3

Cholesterol

Iron

Cover and simmer

1

5

fish,

spooning tomato mixture over

minutes or until

fish flakes easily

.4g)

48mg

Sodium 41 2mg Calcium

ingredients; bring to a boil.

2. Reduce heat, and add

1

.Ig

Protein 25. 8g

onion, green pepper, and garlic;

cook, stirring constantly, until tender.

1

1

1

1

Omg

.2mg

fish.

when

tested with a fork. Transfer fish to individual serving plates; spoon

tomato mixture evenlv over Yield:

4

J

fish,

and sprinkle with

feta cheese.

servings.

FOR A QUICK MEAL:

Serve with basmati rice and

focaccia wedges.

fish

-25

RECIPE TIME: 14 minutes

Grilled Tuna Skewers

8

ounces tuna steaks, trimmed and cut into 1-inch pieces

5

1

medium-size green pepper, cut into

EXCHANGES

1

cup pineapple chunks

Meat

'A

cup lemon juice

Vegetable

'/4

cup dry white wine

POINTS

1

3 Lean 1

-inch pieces (about

cup)

teaspoons minced garlic

Fruit

1

1

teaspoon dried oregano

PER SERVING Calories

Carbohydrate Fat 7.3g (saturated

1

teaspoon

254 8.5g

1

teaspoon olive

oil

salt

Cooking spray

.6g)

Fiber 2.4g Protein 27.1 g

Cholesterol

43mg

Sodium 340mg Calcium Iron

1.

Thread

skewers.

first 3

ingredients alternately onto four 12 -inch metal

Combine lemon

juice and next 5 ingredients, stirring

well; brush over kabobs.

BOmg 2.4mg

2. Coat

grill

rack with cooking spray; place on

hot coals (350° to 400°). Place kabobs on rack; to

1

2

minutes or until tuna flakes

easily

when

grill

over

grill,

medium-

covered, 8

tested with a fork,

turning and basting with lemon juice mixture. Yield: 2 servings.

FOR A QUICK MEAL:

Serve with couscous and Sweet-

and-Spicy Bean Toss (page

26

-fish

1

83).

RECIPE TIME:

Creamy

15 minutes

Skillet Tuna Casserole

POINTS

(10V4-ounce) can reduced-fat, reduced-sodium cream

1

of

mushroom soup

Vi

cup canned

Vi

cup evaporated

fat-free,

5

reduced-sodium chicken broth

fat-free

EXCHANGES

milk

Va-

teaspoon pepper

2 Lean

V4

cup frozen diced onion

2

3

cups cooked egg noodles (cooked without

1

cup frozen English peas

PER SERVING

2

(6-ounce) cans low-sodium tuna in water, drained

Calories

1

(2-ounce) jar diced pimiento, drained

Carbohydrate 38. 8g

Va

cup grated Parmesan cheese

Fat 4.4g (saturated 2.1 g)

salt

or

'/J

Meat

Starch

fat)

292

Fiber 3.9g Protein 22. 7g

1

.

Combine

smooth.

first

Stir in

often.

Reduce

onion

is

2.

4 ingredients

in a large skillet, stirring until

onion; bring to a boil over

medium

Cholesterol

heat, stirring

heat, and simmer, uncovered, 5 minutes or until

Calcium

tender.

Stir in

Iron

noodles and next

3 ingredients.

Simmer, uncovered,

54mg

Sodium 459mg 1

94mg

2.9mg

S

minutes or until thoroughly heated, stirring occasionally. Spoon onto individual serving plates, and sprinkle evenly with cheese. Yield: 5 servings.

FOR A QUICK MEAL: Apple

Pie

Serve with a mixed green salad and

Sundae (page 186).

fish

-

27

RECIPE TIME: 17 minutes

Sea Scallops on Fettuccine

POINTS

EXCHANGES Meat

3 Very Lean

2 Starch '/^

Fruit

2

teaspoons grated lime rind, divided

Vi

cup fresh lime juice

(photo, page 2)

Vi

cup fresh orange juice

'/2

teaspoon ground white pepper

1

pound

1

(9-ounce) package refrigerated spinach fettuccine

sea scallops, halved lengthwise

Cooking spray V4

cup

sliced

green onions (about

3 large)

PER SERVING Calories

295

Carbohydrate 39.1 g Fat 2.4g (saturated O.lg)

1

.

Combine

1

teaspoon lime rind and next

shallow dish; add scallops, and

let

3 ingredients in a

stand 5 minutes, turning once.

Fiber 2.2g Protein 26. 7g

Cholesterol

38mg

2. While scallops marinate, cook pasta according to package direc-

and

tions, omitting salt

fat.

Drain well. Set aside; keep warm.

Sodium 326mg Calcium Iron

70mg 2.2mg

3.

Remove

scallops

from marinade, reserving marinade. Coat

large nonstick skillet with cooking spray; place over

heat until hot. lightly

Add

scallops;

cook

1

skillet; set aside,

to skillet, and

bottom of

4. Combine pasta and green onions

in a large

and marinade mixture to pasta mixture; toss 1

minute,

stir-

skillet.

bowl.

lightly.

Italian

until

and keep

Add

scallops

Sprinkle with

Serve with Minted Strawberry-

Pineapple Salad (page 182) and

-shellfish

1

teaspoon lime rind. Yield: 4 servings.

FOR A QUICK MEAL:

28

cook

ring to scrape particles that cling to

remaining

medium -high

minute on each side or

browned. Remove scallops from

warm. Add marinade mixture

a

bread.

RECIPE TIME:

15 minutes

Thai Shrimp with Basil

1

pound peeled, deveined medium-size

2

teaspoons peeled, minced gingerroot

pon^TS

fresh shrimp

3

Garlic-flavored cooking sprav

cup

1

(1 '/2-inch-long)

carrot sticks (half of an 8-ounce package

carrot sticks) 'A

teaspoon dried crushed red pepper

6

ounces fresh snow pea pods, trimmed

Vi

cup

Va-

cup thinlv sliced fresh

EXCHANGES 3

Very Lean Meat

2

Vegetable

PER SERVING

light terivaki sauce basil

Calories

74

1

Carbohydrate

1

1

.4g

Fat 2.3g (saturated 0.4g) 1

.

Toss shrimp with gingerroot; set aside.

Fiber 2.1g Protein 25. Og

2. Coat

a large

nonstick

medium-high heat

until hot.

utes, stirring often.

Add

skillet

with cooking spray; place over

Add

Add shrimp

carrot sticks, cind cook 2 min-

mixture; stir-fry 2 minutes.

red pepper, snow peas, and terivaki sauce; stir-fry 2 minutes

or until shrimp turn pink. Stir in

FOR A QUICK MEAL:

basil. Yield:

4 (1-cup)

Serve with brown

rice

Cholesterol

1

72mg

Sodium 604mg Calcium Iron

88mg

3.8mg

servings.

and

soft

garlic breadsticks.

shellfish-

29

RECIPE TIME: 10 minutes

Skillet

POJNTS

EXCHANGES

family-size bag quick-cooking boil-in-bag rice or 3 cups hot

1

pound peeled, deveined

2

teaspoons no-salt-added Creole seasoning (such as Tony

cooked

Very Lean Meat Starch

2'/^

PER SERVING Calories

P

1

6

3

Barbecued Shrim

rice

large fresh

shrimp

Chachere's)

Cooking spray V2

cup

V2

teaspoon hot sauce

sauce (such as Heinz)

chili

293

Carbohydrate 39. 6g Fat 2.4g (saturated 0.4g)

Fiber 0.8g

1

.

Cook

and

rice according to package directions, omitting salt

fat.

Protein 26. 4g

Cholesterol

1

72mg

Sodium 629mg Calcium

79mg

Iron 4.1

mg

2. While rice cooks, toss shrimp with Creole seasoning. Coat large nonstick skillet with cooking spray; place over

heat until hot.

Add shrimp; cook

turn pink, stirring often. heat,

and cook

,^

Add

minutes or until shrimp

chih sauce and hot sauce; reduce

2 minutes. Serve over rice. Yield:

FOR A QUICK MEAL: the

3 to 5

a

medium-high

4

servings.

Serve with Lemon-Pepper

Cob (page 184) and

Com

on

a spinach-orange salad. For

fresh citrus flavor, toss orange sections with the spinach before

drizzling with fat-free

30

shellfish

poppy seed dressing.

RECIPE TIME: 20 minutes

Dilled Shrimp with Angel Hair Pasta

6

ounces angel hair pasta, uncooked

POINTS

2

tablespoons reduced-calorie margarine

8

green onions (about

Va-

cup

3

tablespoons fresh lemon juice

2

large cloves garlic,

1

pound peeled, deveined

Vi

cup

Va-

cup tub-style light

2

tablespoons chopped fresh dillweed or

sliced

(

(photo.pase24)

3 large) 1

EXCHANGE S

large)

minced

3

large fresh

fat-free half-and-half or fat-free

shrimp

Very Lean Meat

2'A Starch

evaporated milk

'A Fat

cream cheese 1

Vi teaspoons dried

dillweed

PER^ERVING Calories

368

Carbohydrate 37.4g Fat 9.5g (saturated

1, fat.

Cook

pasta according to package directions, omitting salt and

Drain.

Cholesterol

over medium-high heat.

Add green

Add

in a large

onions,

lemon

2

until

shrimp turn pink. Remove shrimp from

minutes, stirring often.

half-and-half,

Cook

Return shrimp to

skillet,

1

and

juice, 5

garlic;

minutes or

180mg

Sodium 366mg Calcium Iron

1

1

5mg

3.7mg

skillet; set aside.

cream cheese, and dillweed to

ring until smooth.

skillet, stir-

to 2 minutes or until mixture

is

bubbly.

and cook until thoroughly heated.

Combine shrimp mixture and ately. Yield:

nonstick skillet

shrimp, and cook

cook

Add

.8g)

Protein 31.0g

2. While pasta cooks, melt margarine

3.

1

Fiber 0.3g

pasta, tossing well. Serve

immedi-

4 servings.

FOR A QUICK MEAL:

Serve with Fruited Spinach Salad

(page 182) and warm sourdough bread.

shellfish

31

RECIPE TIME: 20 minutes

Jamaican Shrimp and Pineapple Kabobs POINTS

(photo, page

cup steak sauce cup guava

jelly,

pineapple preserves, or plum

jelly

teaspoon hot sauce (optional)

EXCHANGES 2

pound peeled, deveined

large

shrimp

Very Lean Meat

cup packaged fresh cubed pineapple

Vegetable

green or sweet red pepper, cut into

1

Fruit

1

1

Vi-

-inch pieces (about

1

cups)

Cooking spray

PER SERVING Calories

1

68

Carbohydrate 25. 4g Fat 1.2g (saturated 0.2g)

Fiber

1

.2g

1.

Combine

well.

steak sauce, guava

jelly,

and,

if

desired, hot sauce; stir

Thread shrimp, pineapple, and pepper alternately onto four

10-inch skewers; brush with half of sauce mixture.

Protein 14.5g

Cholesterol

1

31

mg

Sodium 461 mg Calcium 31 Iron

mg

2.7mg

2. Coat

a grill

medium-hot

rack with cooking spray; place on

coals (350° to 400°). Place kabobs

grill

on

over

rack; grill,

covered, 6 minutes or until shrimp turn pink and pepper

is

crisp-

tender, turning once. Brush with remaining sauce mixture, and

serve immediately. Yield: 4 servings.

FOR A QUICK MEAL: orzo

v^ith

For a side dish, toss hot cooked

no-salt-added chicken broth. For a vegetable,

cut zucchini lengthwise into quarters and

32 -shellfish

grill until

crisp-tender.

22)

RECIPE TIME: 16 minutes

Mediterranean Pizza POINTS

(7-ounce) container refrigerated

hummus

(10-ounce) thin crust Itahan bread shell (such

6

as Boboli)

(7-ounce) jar roasted red peppers, drained and chopped

EXCHANGE S !/5

(14'/2-ounce) can quartered artichoke hearts, drained and coarsely chopped

Medium-Fat Meat

kalamata olives, pitted and chopped

2 Starch 1

ounces crumbled tomato- and basil-flavored

Vegetable 1

PER SERVING 265

Calories

feta

cheese

Fat

1. Spread

hummus

ing ingredients over

over bread

shell;

arrange peppers and remain-

hummus.

Carbohydrate 34. Og Fat 9.7g (saturated 2.8g)

Fiber 2.7g

Protein

1

Cholesterol

1

2. Bake pizza

Iron

34

450°

for 12 to 14 minutes or until cheese softens

and

.9g

220mg 1

at

thoroughly heated. Yield: 6 servings.

2mg

Sodium 561 mg Calcium

is

.9mg

meatless main dishes

FOR A QUICK MEAL:

Serve with a romaine lettuce salad

tossed with fat-free raspberry vinaigrette.

RECIPE TIME: 18 minutes

Tomato-Basil Pizza

(photo,

pa^e 41)

POINTS

1

(10-ounce) thin crust

Vi

cup pizza sauce

2

medium-size ripe tomatoes, thinly

2

teaspoons dried basil or 2 tablespoons chopped fresh basil

EXCHANGES

'A

cup grated Parmesan cheese

2

1

cup (4 ounces) shredded reduced-fat

Italian

bread

shell (such as Boboli)

sliced

Italian

cheese blend or

mozzarella cheese

1. Place bread shell on a baking sheet; spread with pizza sauce.

Top bread

shell

with tomato

slices; sprinkle

with

basil

and

Lean Meat

2 Starch 1

Vegetable

1

Fat

PER SERVING Calories

Parmesan cheese.

326

Carbohydrate 36. 4g Fat 10. 9g (saturated 4.6g)

2. Bake

at

bake 2 to melts.

450°

for 10 minutes. Sprinkle with shredded cheese;

3 additional

Cut into

minutes or until crust

8 wedges. Yield:

4

is

golden and cheese

servings.

Fiber 2.5g Protein 22. Og

Cholesterol

22mg

Sodium 821 mg Calcium

FOR A QUICK MEAL:

Serve with a fresh

fruit salad

or

Iron

1

422mg

.7mg

watermelon wedges.

meatless main dishes

35

RECIPE TIME:

I

1

minutes

Egg Ole Burritos POINTS 4

EXCHANGES 1

Lean Meat 1

'A

Starch

PER SERV ING 200

Calories

1

(8-ounce) carton fat-free egg substitute

'A

teaspoon

'A

teaspoon pepper

salt

Cooking spray ounce) shredded reduced-fat Cheddar cheese

Va

cup

4

(8-inch) flour tortillas

( 1

Vi

cup thick and chunky

'A

cup nonfat sour cream

2

tablespoons chopped fresh cilantro or parsley

salsa

Carbohydrate 20. Ig Fat 3.6g (saturated 0.8g)

Fiber Protein

1

Cholesterol

.6g

1.

1

.2g

stick skillet

5mg

Sodium 685mg

Add egg

first 3

ingredients in a small bowl. Coat a large non-

with cooking spray; place over

mixture; cook until mixture

Remove from

1

.Smg

heat until hot.

softly set, stirring often.

heat, and top with cheese.

2, Spoon egg substitute mixture evenly over salsa,

sour cream, and cilantro. Roll up

down, on

a serving platter. Yield:

FOR A QUICK MEAL: and cantaloupe

36

is

medium

86mg

Calcium Iron

Combine

1

meatless main dishes

tortillas;

tortillas; place,

top with

seam

side

4 servings.

Serve with steamed green beans

slices.

RECIPE TIME: 10 minutes

Cheese and Vegetable Omelet POINTS

Butter- flavored cooking sprav 1

V4 cups finely

chopped zucchini (about

1

4

small)

Va-

teaspoon dried dillweed

1

(8-ounce) carton fat-free egg substitute

EXCHANGES

Vi

cup thinly sliced green onions

3

Lean Meat

'A

teaspoon freshly ground pepper

1

Vegetable

Vs

teaspoon

Vi

cup

salt

(2 ounces) reduced-fat

PER SERVING

shredded Cheddar cheese

Calories 168

Carbohydrate 6.9g 1. Coat a 10-inch nonstick skillet with cooking spray; place over

medium-high heat

until hot.

Add

until crisp-tender, stirring occasionally. Stir in dillw'eed;

mixture from

skillet,

and

set aside.

Wipe

Fat 5.9g (saturated 3.2g)

cook 4 minutes or

zucchini, and

skillet

Fiber

remove

1

.Og

Protein 21.9g

with paper towels.

Cholesterol

18mg

Sodium 542mg

2. Coat

skillet

until hot.

well.

Add egg

Carefully

lift

medium -high

with cooking spray; place over

Combine egg

substitute

and next

substitute mixture to skillet, and

edges of omelet using

a spatula;

portion to flow underneath cooked portion.

minutes or imtil center

is

almost

half.

Reduce heat

or until cheese melts and omelet

FOR A QUICK MEAL:

cook

Calcium Iron

293mg

3.0mg

2 minutes.

allow uncooked

Cook

2 additional

set.

3. Spoon cheese and zucchini mixture Fold omelet in

heat

3 ingredients, stirring

down

to low; is

center of omelet.

cook

1

additional minute

set. Yield: 2 servings.

Serve with toasted English muffins

and sliced tomatoes.

meatless main dishes

37

RECIPE TIME: 10 minutes

Tomato-Feta Omelet POINTS 2

EXCHANGES

1

(8 -ounce) carton fat-free egg substitute

Vs

teaspoon

'/s

teaspoon pepper

salt

Olive oil-flavored cooking spray

Meat

2

tablespoons finely chopped purple onion

Vegetable

2

medium plum

tomatoes, chopped

Va-

cup crumbled

garlic-

2 Lean 1

(photo, page 61)

and herb-flavored

feta

cheese

PER SERVING Calories

1

1

7

Carbohydrate 6.5g Fat 3.4g (saturated 2.2g)

Fiber

1

1

3mg

Sodium 490mg Calcium Iron

1

.

Combine

with

a

ingredients in a

first 3

medium bowl,

stirring well

wire whisk.

.Og

Protein 14.7g

Cholesterol

1

16mg 2.6mg

medium

nonstick

medium-high heat

until hot.

2. Coat

a

remove from

skillet,

and

skillet

Add

set aside.

egg substitute mixture to

skillet.

with cooking spray; place over

onion, and saute until tender;

Reduce heat

Carefully

lift

to

medium; add

edges of omelet

using a spatula; allow uncooked portion to flow underneath cooked portion.

Cook

until

omelet

is

softly set;

remove from

heat.

3. Spoon onion, tomato, and cheese onto center of omelet. Fold one-third of omelet over

filling,

and

slide

omelet onto

remaining one-third omelet over top. Yield:

FOR A QUICK MEAL: (page 182) and

38

meatless main dishes

warm

a plate; fold

2 servings.

Serve with Fruited Spinach Salad pita bread.

RECIPE TIME:

15 minutes

Cheese and Chile Tortilla Stack (8-inch) fat-free flour tortillas

3

Cooking spray 1

Vi cups (6 ounces)

1

tablespoon plus

shredded part-skim mozzarella cheese

EXCHANGES

teaspoon chopped canned jalapeiio peppers,

1

drained

2

cup chopped green onions (about 2

cups shredded iceberg lettuce

3),

divided

•A

cup nonfat sour cream

'A

cup thick and chunky

2

tablespoons chopped fresh cilantro or parsley

Medium-Fat Meat

1

Starch

2

Vegetable

PER SERVING

salsa

Calories

298

Carbohydrate 32. 2g Fat 9.2g (saturated 5.8g)

1. Place

1

tortilla

on

a

baking sheet coated with cooking spray;

Fiber 4.4g

sprinkle with V4 cup cheese, 2 teaspoons jalapeiio pepper, and 'A

cup green onions. Top with another

tortilla,

pressing

down

Protein 20. 4g

Cholesterol

gently.

Sprinkle with remaining cheese, remaining pepper, and 'A cup

green onions. Top with remaining

Coat

tortilla stack

2. Bake

at

400°

salsa.

pressing

down

Calcium

gently.

with cooking spray.

Iron

for 6 to 8 minutes or until cheese melts;

from oven, and transfer to cream, and

tortilla,

a serving platter.

Sprinkle with remaining

Top with

33mg

Sodium 603mg

1

397mg

.2mg

remove

lettuce, sour

A cup green onions and

cilantro. Yield: 3 servings.

FOR A QUICK MEAL: ^i^^ juice,

Serve with a fruit plate of sliced

pears and red grapes. Sprinkle the pear slices with lime

and top with grapes. Dust with a

little

powdered sugar

right before serving.

meatless main dishes

39

RECIPE TIME: 14 minutes

Brown Rice-Vepetable POINTS

Burritos

(3-ounce) bag quick-cooking brown rice, uncooked (such as

1

Success)

5

Cooking spray

EXCHANGES 1

Very Lean Meat 3 Starch 1

Vegetable

PER SERVING Calories

1

cup diced yellow squash

'/4

cup chopped purple onion

1

cup drained canned chick-peas (garbanzo beans)

•/2

cup diced tomato

6

(8-inch) fat-free flour tortillas

1

(12-ounce)

jar fat-free

black bean dip

308

Carbohydrate 59. 7g Fat

1

.6g (saturated O.Og)

1

.

Cook

rice according to package directions; set aside to drain.

Fiber 8.0g Protein

1

Cholesterol

3.2g

2. While rice cooks, coat

Omg

spray; place over

Sodium 510mg

66mg

Calcium Iron

1

.5mg

a large

nonstick

medium-high heat

with cooking

Add

squash and

onion; cook 5 minutes or until crisp-tender, stirring often.

Combine squash mixture,

chick-peas, tomato, and cooked rice,

stirring gently.

3.

Wrap

HIGH

1

tortillas in

minute or

over each

tortilla.

tortilla; fold in

1

heavy-duty plastic wrap, and microwave

until

warm. Spread

side,

and

roll up. Yield:

meatless main dishes

down

at

bean dip

center of each

6 servings.

Serve with pineapple wedges and

steamed corn on the cob. For free

2 tablespoons

Spoon V4 cup rice mixture

FOR A QUICK MEAL:

40

skillet

until hot.

a flavor kick, sprinkle salt-

lemon-pepper seasoning on the corn.

:*v

RECIPE TIME: 18 minutes

Veggie-Bean Tostadas

(photo,Jacin^ page)

POINTS

Cooking spray 1

V2 cups packaged fresh sliced

1

V2 cups

mushrooms

4

packaged fresh broccoH flowerets

1

cup packaged fresh shredded carrots

EXCHANGES

V2

cup picante sauce

2 Lean

2

tablespoons water

1

1

(16-ounce) can fat-free refried beans

2 Vegetable

4

Starch

(6-inch) corn tortillas

cup (4 ounces) shredded reduced-fat four-cheese Mexican

1

cheese blend (such as Sargento) 1

Meat

Vi tablespoons nonfat sour

PER SERVING Calories

cream (optional)

Va-

cup chopped fresh cilantro (optional)

Vi

cup picante sauce (optional)

226

Carbohydrate 30. Ig Fat 7.1g (saturated 4.0g)

Fiber 8.0g

Protein 16.0g

Cholesterol 1

.

Coat a large nonstick

skillet

with cooking spray; place

over medium-high heat until hot. ingredients; cover and

skillet

Add mushrooms and next 4

simmer 7 minutes or

until vegetables are

1

Omg

Sodium 101 5mg Calcium Iron

287mg

2.2mg

crisp-tender.

2. While vegetable mixture cooks, heat beans according to directions

on

label. Place tortillas

from heat tortillas

1

4

minute on each side or

on individual serving

cheese, and, Yield:

on baking

if

sheet; broil 5'/2 inches

until crisp

plates.

and golden. Place

Top with beans, vegetables,

desired, sour cream, cilantro, and picante sauce.

servings.

FOR A QUICK MEAL: Bananas (page

1

Serve with Cinnamon-Spiced

86).

meatless main dishes

45

RECIPE TIME: 16 minutes

and Black Bean Casserole

Tortilla

POINTS

1

(1

5-ounce) can Mexican-style stewed tomatoes, undrained

4

1

(1

5-ounce) can no-salt-added black beans, rinsed and drained

1

teaspoon ground cumin

EXCHANGES 1

Medium-Fat Meat 1

1

'/J

Cooking spray (6-inch) corn tortillas

6

cup (4 ounces) shredded Monterey Jack cheese

Starch

cup

Vegetable

finely

chopped tomato (about

1

large)

cup nonfat sour cream

PER SERVING Calories

tablespoon sliced green onions tablespoon chopped fresh cilantro or parsley

226

Carbohydrate 29. 7g Fat 6.8g (saturated 3.8g)

Fiber 5.1g

1

.

Combine

first 3

Reduce

Protein

1

3.2g

boil.

Cholesterol

1

5mg

bean mixture

Sodium 542mg Calcium 21 Iron

6mg

2.2mg

ingredients in a

heat, and

simmer

in a 2 -quart

5

medium

saucepan; bring to a

minutes. Spread one-third of

microwave -safe dish coated with cook-

ing spray. Arrange half of tortillas over bean mixture; top with Vi

cup cheese. Repeat layers once; top with remaining one-third bean mixture.

2. Cover with heavy-duty plastic wrap, and vent. Microwave

HIGH 4

to 5 minutes or until cheese melts.

at

Top with chopped

tomato and remaining ingredients. Yield: 6 servings.

FOR A QUICK MEAL:

Serve with a tomato-cucumber

salad drizzled with fat-free Italian dressing and with a dish of apricot halves.

46

meatless main dishes

RECIPE TIME: 19 minutes

Seasoned Cannellini Beans POINTS

1

teaspoon olive

2

teaspoons bottled minced garlic

1

cup

1

cup canned low-sodium vegetable broth

2

(15. 5 -ounce)

1

tablespoon finely chopped fresh sage or

finely

oil

3

chopped celery

EXCHANGES

cans cannellini beans, rinsed and drained 1

1

teaspoon

1

Lean Meat 'A

Starch

ground sage 'A

teaspoon pepper

PER SERVING

'A

teaspoon

Calories

salt

'A

cup coarselv chopped fresh

'A

cup freshly grated Parmesan cheese

flat-leaf parsley

1

76

Carbohydrate 22. 6g Fat 4.2g (saturated 1.7g)

Fiber 4.0g

Protein 10. 8g

1. Heat oil in a large saucepan over

and celery; cook

3

medium-high

heat.

Add

garlic

minutes or until tender, stirring often. Add

Cholesterol

6mg

Sodium 514mg

broth and next 4 ingredients; bring to a boil. Reduce heat, and

Calcium

simmer, uncovered, 10 minutes.

Iron

1

63mg

2.7mg

2. Spoon into individual soup bowls, and sprinkle evenly with parslev and Parmesan cheese. Yield:

FOR.-\

QUICK

and toasted

4 (1-cup)

servings.

ME.AL: Serve with a tossed green salad

Italian

bread. For extra flavor, lightly spray

bread slices with olive oil-flavored cooking spray before toasting

under the broiler

until

golden.

meatless main dishes

47

RECIPE TIME: 20 minutes

Fiesta Black Beans over Rice

POINTS

(photo,

family-size bags quick-cooking boil-in-bag rice,

2

page 42)

uncooked

Cooking spray 1

EXCHANGES

1

'A cups frozen

chopped green pepper

cup frozen chopped onion

1

cans no-sah-added black beans, drained

4 Starch

4

(1 5 -ounce)

Vegetable

2

(14.5-ounce) cans no-salt-added diced tomatoes, undrained

(15-ounce) can chili-style stewed tomatoes

1

PER SERVING Calories

309

Carbohydrate 66. 4g

1

'A cups salsa

Vi

cup chopped fresh cilantro or parsley

1

teaspoon ground cumin

Fat 0.6g (saturated O.Ig)

Fiber 9.2g Protein

1

Cholesterol

Cook

0.4g

1.

Omg

and

rice according to package directions, omitting salt

fat.

Sodium 534mg Calcium Iron

1

1

5mg

4.6mg

2. While rice cooks, coat

a

Dutch oven with cooking

over medium-high heat until hot. until crisp-tender, stirring often.

dients. Bring to a boil;

Add pepper and

spray. Place

onion; cook

Add beans and remaining

5 ingre-

reduce heat, and simmer, uncovered, 10

minutes, stirring occasionally.

3. Spoon rice into individual bowls; top evenly with bean mixture. Yield: 6 servings.

FOR A QUICK MEAL:

Serve with baked

tortilla

and Citrus with Cranola Crunch (page 186).

48

meatless main dishes

^

wedges

RECIPE TIME: 20 minutes

Potato Cakes with Chili Topping

-pound, 4-ounce) package refrigerated hash brown potatoes

1

(1

'A

cup

2

tablespoons all-purpose flour

fat-free

egg substitute

(photo,

POINTS 3

EXCHANGES

Cooking spray 1

(15-ounce) can no-salt-added red kidney beans, drained

1

1

(14.5-ounce) can chili-style chunky tomatoes, undrained

3 Starch

2

teaspoons

Vi

cup

(2

page 63)

powder

chili

1

Lean Meat

Vegetable

ounces) shredded reduced-fat Monterey Jack cheese

PER SERVING Calories

1.

Combine

ingredients in a

first 3

Shape mixture into 8 (3 -inch)

medium bowl,

patties; place

on

a

stirring well.

baking sheet

coated with cooking spray. Coat patties with cooking spray. Bake patties at

400°

for

1

5

minutes or until golden, turning once.

300

Carbohydrate 54. 4g Fat 3.1g (saturated

in a small saucepan; bring to a boil over

ring often. Cover, reduce heat, and

chili

medium-high

simmer

5

powder

heat, stir-

minutes.

.6g)

Protein 16.1g

Cholesterol

2. While patties cook, combine beans, tomatoes, and

1

Fiber 15.3g

9mg

Sodium 771 mg Calcium 193mg Iron 5.1

mg

3. Place 2 patties on each serving plate; spoon tomato mixture over patties, and sprinkle with cheese. Yield: 4 servings.

FOR A QUICK MEAL:

Serve with a simple tossed salad

and cornbread.

meatless main dishes

49

RECIPE TIME: 20 minutes

Moroccan Vegetable Couscous POINTS

2'/2

cups canned vegetable broth, divided

6

Vi

cup currants or

1

teaspoon ground cumin

EXCHANGES

Vi

teaspoon ground allspice

4 Starch

Vs

teaspoon

Vegetable

1

(1 5. S -ounce) can

Fruit

1

(10-ounce) package couscous, uncooked

1

teaspoon olive

PER SERVING

2

medium

carrots, scraped

366

2

medium

turnips, cut into quarters and thinly sliced

1

'/^

Calories

raisins

salt

garbanzo beans, drained

oil

and thinly sliced

Carbohydrate 73. Og Fat 3.9g (saturated 0.3g)

Fiber 6.1g

Protein

1

Cholesterol

1

.

Combine

2

cups broth and next 5 ingredients in a saucepan; couscous; cover tightly, and remove from

3.4g

bring to a boil.

Omg

heat. Let stand 5 minutes or until liquid

Stir in

is

absorbed.

Sodium 594mg Calcium Iron

73mg 3.6mg

2. While couscous stands, pour place over

cook

3

medium-high heat

until hot.

minutes, stirring often.

cover, reduce heat, and

oil into a large

simmer

Add

skillet;

carrot and turnips;

Add remaining 3 to

nonstick

Vi

4 minutes or

cup broth; until vegetables

are tender.

3. Fluff couscous with a fork. Serve couscous topped with vegetable mixture. Yield: 5 servings.

FOR A QUICK MEAL:

Serve this easy entree as a one-

dish meal. Just cut pita bread into wedges, and toast

them

50

meatless main dishes

to put alongside the plates.

RECIPE TIME: 20 minutes

Couscous -Stuffed Peppers

1

(5.8-ounce) package roasted garlic- and olive oil-flavored

3

small sweet yellow, red, or green peppers

(photo,

page 62)

POINTS

couscous

6

EXCHANGES

1

cup chopped fresh spinach

'/3

cup grated Parmesan cheese

1

2

tablespoons slivered almonds, toasted

3 Starch

2

tablespoons sliced green onions

1

Medium-Fat Meat

Vegetable

PER SERVIN G 1. Prepare couscous according to package directions, omitting

338

Calories

fat.

Carbohydrate 51 .4g

2. Meanwhile, cut each pepper in half lengthwise discard seeds

Fat 7.0g (saturated 2.0g)

and membranes.

Fiber 5.6g

;

Protein

3.

Combine couscous,

pepper halves. Place

spinach, and cheese; spoon evenly into

in a 2'/2-quart

8 minutes or until peppers are tender. Sprinkle with

green onions. Yield:

at

HIGH

almonds and

3.3g

7mg

Sodium 660mg

microwave-safe baking dish.

Cover with heavy-duty plastic wrap, and vent. Microwave

1

Cholesterol

Calcium Iron

1

56mg

3.0mg

3 servings.

FOR A QUICK MEAL:

Serve with Greek Vegetable Salad

(page 183).

meatless main dishes

5

1

RECIPE TIME: 20 minutes

Herbed Alfredo Sauce over Pasta POINTS

ounces roasted

1

pasta,

garlic-

and red pepper-flavored angel hair

uncooked

Cooking spray

EXCHANGES 1

'A

cup

Lean Meat

1

teaspoon minced garlic

4 Starch

2

tablespoons all-purpose flour

sliced

green onions (about 2)

1

(12-ounce) can evaporated skimmed milk, divided

PER SERVIN G

Vi

cup grated Parmesan cheese

Calories 361

'A

cup chopped fresh parsley or

1

tablespoon chopped fresh basil or

.6g)

'A

teaspoon

Fiber 3.1g

'A

teaspoon pepper

Carbohydrate 62. 2g Fat 4.0g (saturated

Protein

1

1

Cholesterol

Iron

tablespoon dried parsley 1

teaspoon dried

basil

salt

7.7g

9mg

Sodium 363mg Calcium

1

329mg

Cook

1. fat.

pasta according to package directions, omitting salt and

Drain and set aside.

2.3mg

medium saucepan with cooking spray; until hot. Add green onions and garlic;

2. While pasta cooks, coat place over

medium

heat

a

cook, stirring constantly, 2 minutes.

3. Combine flour and 'A cup milk, stirring until smooth.

remaining milk, stirring well.

Add

to saucepan;

heat, stirring constantly, until thickened.

Add

cook over medium

Add cheese and remain-

ing 4 ingredients; cook until thoroughly heated. Toss with pasta;

serve immediately. Yield: 5 (1-cup) servings.

FOR A QUICK MEAL: warm garlic

52

•

meatless main dishes

French bread. For extra flavor,

and red pepper angel

recipe.

Serve with steamed zucchini and

You can use

1

we used

roasted

hair pasta (by Skinner) to test this

ounces of any pasta you have on hand.

RECIPE TIME: 10 minutes

Linguine with Vegetables and Asiago Cheese

POINTS

8

ounces linguine or fettuccine, uncooked

V4

cup canned vegetable brodi

1

(16-ounce) package fresh broccoli, cauliflower, carrot medley

0-ounce) container light Alfredo sauce (such

V2

( 1

V2

cup grated Asiago or Parmesan cheese

(photo,

as

Contadina)

E XCHANGES 1

Freshly ground pepper

Medium-Fat

IVIeat

3 Starch

2 Vegetable

1.

Cook

and

pasta according to package directions, omitting fat

PER SERVING Calories 341

salt.

Carbohydrate 53. 5g

2. While pasta cooks, combine broth and vegetables saucepan over low heat. Cover and simmer vegetables are crisp-tender.

Add Alfredo

5

in a

medium

minutes or until

sauce, stirring well.

Fat 6.9g (saturated 3.7g)

Fiber 4.4g Protein

1

6.7g

Cholesterol

3. Drain pasta, and place in a serving bowl. ture,

Add

vegetable mix-

and toss to coat; top with cheese, and sprinkle with pepper.

Yield:

4

f^

(1

Vi-cup) servings.

FOR A QUICK MEAL:

1

9mg

Sodium 550mg Calcium Iron

283mg

2.6mg

Serve with Caesar salad and crusty

Italian rolls.

meatless main dishes

53

page 43)

RECIPE TIME:

15 minutes

Creamy Macaroni and Cheese POINTS 7

EXCHANGE S 1

Medium-Fat Meat

cups elbow macaroni, uncooked

3

98%

cream of mushroom soup

1

(10V4-ounce) can

1

cup (4 ounces) loaf process cheese spread, shredded

1

(12-ounce) can evaporated skimmed milk

fat-free

Butter-flavored cooking spray

ounces) shredded reduced-fat sharp Cheddar cheese

3 Starch

Vi

cup

PER SERVING

'A

cup

Calories 323

Vi

teaspoon paprika

(2

or Swiss cheese fine,

dry breadcrumbs

Carbohydrate 45. 7g Fat 7.8g (saturated 3.9g)

Fiber Protein

Cholesterol

1

1

.Og

5.9g

.

Cook macaroni according fat;

(Do not

drain.

to package directions, omitting salt

rinse.)

23mg

Sodium 675mg Calcium

1

and

384mg

Iron 2.1

mg

2, While macaroni cooks, combine soup, cheese spread, and milk in a

heavy saucepan over

medium

heat, stirring constantly until

cheese spread melts. (Do not boil.)

3. Coat an

1

1-

X 7- X

1

'/2-inch

microwave-safe baking dish with

cooking spray.

Add macaroni. Pour cheese

macaroni, and

stir gently.

spread mixture over

Sprinkle with shredded Cheddar cheese;

top with breadcrumbs, and sprinkle with paprika. Lightly coat

breadcrumbs with cooking 5 minutes. Let stand 2

spray.

a broccoli salad.

meatless main dishes

at

HIGH, uncovered,

minutes before serving. Yield: 6 servings.

FOR A QUICK MEAL:

54

Microwave

Serve with steamed carrots and

RECIPE TIME: 18 minutes

Creamy Penne Primavera 1

ounces penne (short tubular pasta) uncooked

1

(16-ounce) package frozen Sugar Snap

POIJSTS

,

stir-fry vegetable

Vi

(8-ounce) tub light cream cheese (about Vi cup)

'/2

cup nonfat sour cream

3

tablespoons fat-free milk

1

blend

7

EXCHANGES 1

Vi teaspoons salt-free herb-and-spice blend (such as Mrs.

V2

teaspoon

Va-

cup refrigerated shredded Parmesan cheese

Dash)

Medium-Fat Meat

3 Starch

salt

1

Vegetable

PER SERVING Calories 1

.

fat.

Cook

Add

pasta according to package directions, omitting salt and

337

Carbohydrate 50. 5g

vegetables to pasta the last 2 minutes of cooking. Drain;

Fat 6.3g (saturated 3.2g)

set aside.

Fiber

1

.8g

Protein 14. 2g

2. While pasta drains, melt cream cheese in the same saucepan

Cholesterol

1

7mg

be warm) over low heat; add

Sodium 497mg

sour cream, stirring until smooth.

Add

Calcium

Add

Add

pasta was cooked in (pan will

still

spice blend and salt; stir well.

well. Sprinkle with

milk, stirring until smooth. pasta mixture, and toss

Iron 0.1

1

27mg

mg

Parmesan cheese. Serve immediately. Yield:

5 (l'/2-cup) servings.

FOR A QUICK MEAL: Blue

Serve with Asparagus Salad with

Cheese (page 183) and warm dinner

rolls.

meatless main dishes

55

RECIPE TIME: 12 minutes

Tomato-Feta Pasta ounces penne (short tubular pasta), uncooked

POINTS 1

(14'/2-ounce) can pasta-style chunky tomatoes, undrained

2

tablespoons lemon juice

•/2

teaspoon dried oregano

3 Starch

2

cloves garlic,

Vegetable

1

6

EXCHANGES

1

1

Fat

minced

IV V2 teaspoons olive

oil

•A

teaspoon pepper

Vi

cup crumbled

feta cheese

PER SERVING Calories

307

Carbohydrate 53. 9g Fat 5.7g (saturated 2.5g)

1. fat;

Cook

pasta according to package directions, omitting salt and

drain well.

Fiber 3.2g Protein 10. 3g

Cholesterol

1

3mg

2. While pasta cooks, combine tomatoes and next a

3

ingredients in

saucepan. Bring to a boil; cook 2 minutes.

Sodium 653mg Calcium Iron

1

04mg 2.6mg

3.

Combine

pasta, oil,

and pepper

ately. Yield:

bowl; add tomato

4 (1-cup) servings.

FOR A QUICK MEAL: 1

56

in a serving

mixture, and toss gently. Sprinkle with cheese, and serve immedi-

meatless main dishes

Serve with Zesty Asparagus (page

84) and a fruit sorbet.

RECIPE TIME:

12 minutes

Cheese Ravioli with Tomatoes and Peppers

1

(9-ounce) package refrigerated cheese-filled ravioli, uncooked

POINTS

1

teaspoon olive

7

1

medium-size green pepper, cut into thin

1

medium

2

teaspoons minced garlic

3

cups chopped

teaspoon

oil

EXCHANGES

onion, cut into thin strips

fi-esh

fi-eshly

1

tomato

(2

medium)

Medium-Fat

IVIeat

3 Starch

ground black pepper

cup loosely packed

1

strips

1

Vegetable

basil leaves, slivered

PER SERVING Calories 362 1

.

Cook

pasta according to package directions.

Carbohydrate 50. 8g Fat

2. While pasta cooks, heat

medium-high

heat.

oil in a large

Add green

nonstick

pepper and

Stir in

minutes or until tomatoes are basil;

over

pepper, onion, and garlic; cook 3

minutes or until vegetables begin to wilt. 2 additional

skillet

remove from

tomato, and cook

soft. Stir in

ground

1

1.2g (saturated 5.3g)

Fiber 6.3g Protein

6.3g

70mg

Sodium 356mg Calcium

heat.

1

Cholesterol

Iron

226mg

2.4mg

3. Drain pasta, and place in a large serving bowl; pour sauce over pasta. Serve immediately. Yield: 3 (l'/2-cup) servings.

FOR A QUICK MEAL:

Serve with

warm

Italian

bread

sprinkled with garlic powder. For dessert, prepare

Chocolate-Berry Angel Cake (page

1

87).

meatless main dishes -57

RECIPE TIME:

13 minutes

Vegetarian Peanut Pasta

POINTS 7

cup plus

2 tablespoons reduced-fat

cup plus

1

Vi teaspoons

tablespoons

EXCHANGES 1

PER SERVING Calories

peanut butter

water

brown sugar

tablespoons rice vinegar to Vi teaspoon dried crushed red

3 Starch

Vegetable

page 64)

tablespoons low-sodium soy sauce

Medium-Fat Meat

1

(photo,

pepper

8

ounces spaghetti, uncooked

10

ounces fresh snow pea pods, trimmed

1

large carrot, shredded

339

Carbohydrate 54. 2g Fat 8.1g (saturated O.lg)

Fiber 4.3g

Protein

1

Cholesterol

2.3g

Iron

.

Combine

from

first

6 ingredients in a small saucepan.

Cook over

heat until mixture begins to boil, stirring often;

heat,

and

remove

set sauce aside.

Omg

Sodium 398mg Calcium

1

medium

57mg 4.9mg

2. While sauce cooks, cook pasta according to package directions, omitting

salt

and

fat;

add snow peas to pasta the

last 3

minutes of

cooking time. Drain and place in a large serving bowl.

and sauce, tossing to coat. Yield:

FOR A QUICK MEAL:

Add

carrot

5 servings.

Serve with

warmed bread

rounds,

fresh orange wedges, and sliced bananas. You can substitute

1

Vi

cups broccoli flowerets for snow peas

recipe—just cook as directed

in

step two. For a

sprinkle each serving with 2 teaspoons

peanuts.

58

meatless main dishes

in this

bit

pasta

of crunch,

chopped dry roasted

RECIPE TIME: 16 minutes

Hearty Spaghetti ounces spaghetti, uncooked

12

POINTS

Cooking spray 1

teaspoon bottled minced garlic

1

(10-ounce) package frozen chopped onion

1

(8-ounce) package sliced fresh

1

(14y2-ounce) can no-salt-added stewed tomatoes, undrained

1

(6-ounce) can tomato paste

1

cup water

PER SERVING

EXCHANGES

mushrooms

3'/^

Starch

2 Vegetable

1

(12-ounce) package all-vegetable burger crumbles

Calories

'A

teaspoon

Carbohydrate 63. 6g

1

tablespoon dried Italian seasoning

salt

349

Fat 1.6g (saturated 0.2g)

Fiber 6.3g Protein 20. 7g

Cook

1. fat;

pasta according to package directions, omitting salt and

drain and keep

warm.

Cholesterol

Calcium

2. While pasta cooks, coat place over

medium -high

mushrooms; cook

5

Omg

Sodium 396mg

a

Dutch oven with cooking

heat until hot.

Add

minutes or until liquid

spray;

garlic, onion, is

Iron

95mg

5.9mg

and

absorbed, stirring

occasionally.

3. Reduce heat to medium; add tomatoes, tomato paste, and water.

and

mer

Cook

1

minute, stirring well.

Italian seasoning.

Add

vegetable crumbles,

salt,

Cover, reduce heat to medium-low, and sim-

10 minutes, stirring once. Serve over pasta. Yield: 6 servings.

FOR A QUICK MEAL:

Serve with a romaine salad tossed

with fresh apple slices and creamy reduced-fat Ranchstyle dressing. Lightly

spray slices of

flavored cooking spray and toast

Italian

them

until

bread with buttergolden.

meatless main dishes

59

RECIPE TIME: 18 minutes

Meatless Chili

POINTS 4

Cooking spray teaspoons minced garlic

2

large onion,

EXCHANGES 2

(16-ounce) can (14. 5 -ounce)

Lean Meat

teaspoon

2 Starch 1

chopped

chili

chili

hot beans, undrained

can no-salt-added diced tomatoes, undrained

powder

teaspoon ground cumin

Vegetable 2

PER SERVING

ounces frozen vegetable and grain protein crumbles (about 3 cups)

Calories 291

Carbohydrate 34. 7g Fat 5.9g (saturated 0.5g)

Fiber

1

1

.4g

Protein 22.1 g

Cholesterol

Omg

Sodium 863mg Calcium

1

.

Coat

a

4-quart saucepan with cooking spray. Place pan over

medium-high heat

until hot;

utes, stirring often.

add

garlic

and onion. Cook

Add beans and next

boil, stirring occasionally;

5

min-

Bring to a

3 ingredients.

reduce heat, and simmer

3

minutes.

protein crumbles, and cook 3 minutes. Yield: 4 (l'/2-cup) servings.

86mg

Iron 3. Omg

FOR A QUICK MEAL: salad. tortilla,

•

meatless main dishes

Serve with crackers and a tossed

Or spoon some of the

chili

onto a

warm

flour

sprinkle with shredded lettuce and cheese, and

for a burrito.

60

Add

roll

up

Vegetarian Peanut Pasta (recipe,

)

pa^e ^S)

RECIPE TIME: 17 minutes

Burgers with Purple Onion Salsa

POINTS

1

pound ground round

4

1

large purple onion, finely

EXCHANGES

2

tablespoons

chopped and divided (about

1

Vi

cups)

2

Medium-Fat Meat 1

Vegetable

PER^RVING

chili

powder

Cooking spray 1

large tomato,

chopped (about

1

teaspoon

powder

2

tablespoons lime juice

chili

1

Va cups)

Calories 181

Carbohydrate 8.2g Fat lO.lg (saturated 3.7g)

Fiber 2.4g Protein

Cholesterol

1

.

Combine ground round,

spoons

chili

2 tablespoons onion,

powder; shape into 6

and

2 table-

('/2-inch-thick) patties.

6.4g

46mg

Sodium 64mg Calcium

1

23mg

Iron 2.1

2. Coat

a large

nonstick skillet with cooking spray; place over

medium-high heat

until hot.

Add

patties,

and cook 4 minutes on

each side or until done.

mg 3. While burgers cook, combine remaining onion, tomato,

spoon

chili

powder, and lime

juice;

1

tea-

spoon over cooked burgers.

Yield: 6 servings.

i?

FOR A QUICK MEAL:

Serve with sliced cucumbers and

reduced-fat potato chips.

66

meats

RECIPE TIME:

Sante Fe Skillet

15 minutes

Hamburger Casserole

1

pound ground round

POINTS

Va-

cup chopped onion

8

V4

cup chopped green pepper

Wi

cups instant rice, uncooked (such as Uncle Ben's 5-minute rice)

1

3

canned no-salt-added beef broth

V2 cups

EXCHANGES

1

'A

teaspoon

'A

teaspoon pepper

1

(14'/2-ounce) can Mexican-style stewed tomatoes, undrained

V4

cup

salt

(3 ounces)

1

shredded reduced-fat sharp Cheddar cheese

Medium-Fat Meat 'A

Starch

Vegetable

PER SERVING Calories

346

Carbohydrate 28. 5g Fat 15.8g (saturated 6.8g)

1

.

Combine

first 3

ingredients in a large nonstick skillet; cook

over medium-high heat until beef

is

tender, stirring until beef crumbles.

browned and vegetables (Do not

are

drain.)

Fiber 2.1g Protein 21

.1

Cholesterol

g

62mg

Sodium 488mg

2.

Add

simmer

rice 5

and next 4 ingredients. Cover, reduce heat, and

minutes or

until rice

is

tender and liquid

is

absorbed.

Calcium Iron

1

52mg

2.9mg

Sprinkle with cheese; serve immediately. Yield: 6 servings.

FOR A QUICK MEAL: and Apple

Pie

Serve with steamed green beans

Sundae (page 186).

meats

67

RECIPE TIME: 12 minutes

Spaghetti with Beef, Tomatoes, and Zucchini

POINTS 7

EXCHANGES

2

(7-ounce) package thin spaghetti

Vi

pound

'A

cup chopped onion

2

(8-ounce) cans no-salt-added tomato sauce

ground round

lean

1

teaspoon dried

2 Starch

Vi

teaspoon

Vegetable

'A

teaspoon garlic powder

%

teaspoon dried crushed red pepper

Lean Meat

2

1

PER SERVING Calories 332

1

Italian

seasoning

salt

Vi cups coarsely

chopped zucchini (about

iVi cups coarsely chopped tomato (about

1

1

medium) medium)

Carbohydrate 46. 4g Fat 7.9g (saturated 2.9g)

Fiber 2.2g Protein

Cholesterol

1

9. 3g

Iron

Cook

spaghetti according to package directions, omitting salt

fat.

35mg

Sodium 336mg Calcium

1.

and

2. While spaghetti cooks, cook ground round and onion in

33mg

nonstick

3.7mg

browned,

skillet

over high heat 4 to 5 minutes or until beef

stirring until beef crumbles.

Drain beef mixture,

a large is

if

necessary; wipe skillet with paper towels. Return beef mixture to skillet. Stir in

medium

tomato sauce and next 4 ingredients. Cook over

heat 2 to

4 minutes or

until hot

and bubbly, stirring

occasionally.

3.

Stir in

cooked spaghetti and zucchini. Cook

occasionally. Stir in tomato. Yield:

FOR A QUICK MEAL:

4

2

minutes, stirring

(1 '/2-cup) servings.

Serve with Sliced Melon with

Raspberry Sauce (page 182) and fat-free lemon frozen yogurt.

68

meats

m

RECIPE TIME: 16 minutes

South-of-the-Border Pizzas

3

(10-inch) flour tortillas

V2

pound ground round

(photo, page 81)

POINTS

(15-ounce) can no-salt-added black beans, rinsed and drained (1.2 5 -ounce) package reduced-sodium taco seasoning

EXCHANGES

cup water

3

large tomatoes, finely

chopped

1

cup sliced green onions

1

Lean Meat '/>

Starch

Vegetable

tablespoons chopped fresh cilantro

tablespoon minced jalapeno pepper

PER SERVING

cup shredded reduced-fat Mexican cheese blend

Calories

300

Carbohydrate 40. 4g Fat 7.6g (saturated 3.2g)

1. Place tortillas on

minutes or until

two baking

sheets,

and bake

at

450°

for 2

slightly crisp.

Fiber 6.2g Protein 21 .6g

Cholesterol

2. While over

tortillas bake,

medium

cook ground round

and pat drv with paper towels; return to seasoning, and water; bring to a boil.

simmer

in a

heat until browned, stirring until skillet.

nonstick it

Add

Reduce heat

skillet

crumbles. Drain beans, taco

30mg

Sodium 641 mg Calcium Iron

227mg

3.0mg

to low, and

minutes, stirring often.

3

3. Spread beef mixture over tortillas, leaving a '/2-inch border.

Combine tomato and next

3 ingredients;

sprinkle over beef

mixture. Top with cheese.

4. Bake

at

are lightly

450° for 4 minutes or

until cheese melts

browned. Remove pizzas to

a cutting

and

board;

tortillas

let

stand 5

minutes before cutting into wedges. Yield: 6 servings.

FOR.\ QUICK MEAL: Serve with

a tossed green salad

drizzled with fat-free Italian dressing. For dessert, serve fresh pineapple slices.

meats

69

RECIPE TIME: 20 minutes

Chipotle Chili con Carne

POINTS 5

Vi

pound extra-lean ground beef

1

small green pepper, chopped

1

teaspoon fresh or bottled minced garlic

EXCHANGES

1

(16-ounce) can spicy

Meat

1

(14'/2-ounce) can no-salt-added stewed tomatoes, undrained

2 Starch

1

to 2 teaspoons

2 Lean

1

in sauce,

undrained

minced canned chipotle peppers

in

adobo

sauce

Vegetable

PER SERVING

beans

chili

'A

cup nonfat sour cream

'A

cup chopped fresh cilantro or parslev (optional)

Calories 265

Carbohydrate 33. 6g Fat 8.7g (saturated 3.0g)

Fiber 7.lg Protein 22. Og

Cholesterol

38mg

1

.

Cook around

browned,

beet in a lar^e saucepan over

stirring until

it

medium

crumbles. Drain and pat drv

heat \\-ith

tintil

paper

towels; wipe drippings from pan with a paper towel. Return beef to pan. .\dd

green pepper and

aarlic;

cook

1

minute.

Sodium 682mg Calcium Iron

43mg 2.3mg

2. .\dd beans, tomatoes, and chipotle pepper; bring to a boil over high heat. Cover, reduce heat, and occasionallv. cilantro.

if

simmer

15 minutes, stirring

Top each serving with sour cream. Sprinkle

desired. Yield:

\Nith

4 servings.

Note: You can retrigerate leftover canned chipotle peppers up to

one week or freeze up to three months. Enjov them brushed on grilled beef or pork, or

naise or sour

cream

mix

to 2 teaspoons with fat-free

1

tor a spicv

FOR A QUICK MEAL:

sandwich spread or potato topper.

Serve with

warm

Cinnamon-Spiced Bananas (page 186).

70 meats •

mavon-

corn muffins and

RLCIPL

IlMl-: 17

minutes

Hamburger-Noodle

Skillet

1

pound extra-lean ground beef

POINTS

1

(10-ounce) package frozen chopped onion, celery, and |)epper

8

seasoning blend 1

tXCIIANdliS

cups water

'/2

1

(lO'A-ounce) can reduced-fat, reduced-sodium tomato soup

1

(8 -ounce) can no-salt-added

tomato sauce

2

Medium-Fat Meat

2 Starch

medium egg noodles

'/2

(8-ouncc) package

'A

teaspoon garlic powder

1

(8V4-ounce) can whole-kernel corn, rinsed and drained

IMK SIKVINC;

1

(2.25-ounce) can sliced ripe olives, drained

Calories 361

1

cup (4 ounces) shredded reduced-fat sharp Cheddar cheese

Carbohydrate 33. 9g

I

Vegetable

Fat 15.8g (saturated 6.5g)

Fiber

1.

Cook ground beef and

stick skillet over until

it

frozen seasoning blend in a large non-

medium-high heat

until

beef

is

browned,

crumbles. Drain and pat dry; ri'turn mixture to

stirring

1

.4g

Protein 2

1

.2g

Cholesterol

70mg

Sodium 549mg

skillet.

Calcium 187mg

2. Add water and next 4 ingredients to beef mixture; bring to boil.

Reduce

tender.

heat;

simmer 9

Add corn and

a

Iron

2.5mg

to II minutes or until noodles are

olives, stirring well;

cook

until

thoroughly

heated. .Sprinkle with cheese. Serve immediately. Yield: 6 servings.

FOR A QUIc:k MlAI

#::

:

Serve with a tossed green salad

d toasted Boboli breadsticks.

meats

71

RECIPE TIME: 17 minutes

Beef Fajitas POINTS

pound

1

(photo, cover)

lean flank steak

Cooking spray V2

cup bottled

EXCHANGES

1

tablespoon no-salt-added Creole seasoning

Meat

3

cups onion strips

2 Starch

3

cups sweet red pepper strips

Vegetable

6

(8 -inch) fat-free flour tortillas

2 Lean

1

sauce

chili

Fresh cilantro sprigs (optional)

PER SERVING Calories

317

Carbohydrate 38. 6g Fat 9.3g (saturated 3.8g)

Fiber 3.4g Protein 19.7g

Cholesterol 41

mg

1

.

Cut steak diagonally across the grain into 'A-inch-thick

Coat

a large

nonstick

medium-high heat

skillet

until hot.

Add

steak, chili sauce,

seasoning; cook 4 minutes or until skillet,

and

set aside.

Wipe

slices.

with cooking spray, and place over

meat

skillet clean

is

done.

and Creole

Remove from

with a paper towel.

Sodium 697mg Calcium Iron

24mg 2.7mg

2. Coat

skillet

until hot.

with cooking spray; place over medium-high heat

Add onion and

red pepper, and cook 7 minutes or until

tender, stirring often.

3.

Wrap

tortillas in

wax

paper; microwave at

HIGH

Spoon steak and vegetable mixture over warm fold tortillas

30 seconds.

tortillas;

around mixture. Garnish with cilantro

WTap or

sprigs, if

desired. Serve immediately. Yield: 6 servings.

FOR A QUICK MEAL:

Serve with

warm

black beans

sprinkled with shredded reduced-fat Monterey Jack cheese.

72

meats

RECIPE TIME:

6 minutes

SLOW COOKER TIME:

4 hours

Mexican- Style Steak and Beans

1

( 1

-pound) lean flank steak

(

POINTS

Vi inch thick)

Cooking sprav 1

tablespoon mild Mexican seasoning blend (such

as

Morton &

EXC HANGES

Bassett)

2 Lean Meat

Vi

teaspoon

2

small green peppers, cut into thin strips

1

cup frozen chopped onion

salt

2 Starch 2

Vegetable

undrained

1

(10-ounce) can diced tomatoes and green chiles,

1

(15-ounce) can no-salt-added pinto beans, rinsed and drained

PER SERVING

3

cups hot cooked rice

Calories 335

Carbohydrate 41 .8g Fat 7.6g (saturated 3.1 g)

1.

Cut

steak into 6 even pieces. Place in a 3'/2- to 4-quart electric

slow cooker coated with cooking spray. Sprinkle steak with

Mexican seasoning blend and tomatoes and green

chiles.

Add green

peppers, onion, and

Cover and cook on

adding pinto beans during the over rice. Yield: 6 servings.

salt.

last

HIGH

heat

4 hours,

30 minutes of cooking. Serve

Fiber 5.5g Protein 21 .7g

Cholesterol

38mg

Sodium 461 mg Calcium Iron

69mg

3.8mg

leats

•

73

RECIPE TIME:

15 minutes

Barbecued Steak Pizza POINTS 7

EXCHANGES 3

1

pound

V2

cup barbecue sauce

lean boneless top sirloin steak

bread shell (such

1

(10-ounce) package

Lean Meat

1/2

cup onion

Starch

Vi

cup green pepper

Vegetable

V2

cup low-fat shredded Cheddar cheese

1

1

Cooking spray

Italian

as Boboli)

strips

strips

PER SERVING Calories 291

Carbohydrate 23. 3g Fat 9.5g (saturated 2.8g)

Fiber 0.4g

Protein 27. 3g

Cholesterol

Iron

.

Coat

grill

rack with cooking spray; place on

grill

over

medium-

hot coals (350° to 400°). Brush both sides of steak with barbecue sauce. Brush remaining sauce over bread shell. Place steak grill,

uncovered,

5 to

on rack;

6 minutes on each side or to desired degree

of doneness.

64mg

Sodium 520mg Calcium

1

96mg 2.4mg

2. While steak

grills,

spray; place over

pepper; cook

3

coat a large nonstick skillet with cooking

medium-high heat

until hot.

Add onion and

minutes or until crisp-tender, stirring often.

Spoon vegetables over bread

shell.

3. Arrange beef in a spiral pattern over vegetables, and sprinkle

with cheese. Broil

3 to

4 minutes or

until cheese melts. Yield: 6

servings.

FOR A QUICK MEAL:

Serve with a salad

made

of fresh

spinach, sliced purple onion, and mandarin orange sections; drizzle fat-free

74

meats

poppy seed dressing over the

salad.

RECIPE TIME: 16 minutes

Chuckwagon Steak with pound

1

lean boneless sirloin steak (about

^/i

Chili

Rub

inch thick)

Cooking spray

4

powder

1

tablespoon

2

teaspoons coarsely ground pepper

EXCHANGES

'/2

teaspoon

3 Lean

4

cloves garlic,

chili

salt

Meat

minced

PER SERVING Calories 189 1

.

Coat both sides of steak with cooking

powder and remaining

3 ingredients;

spray.

Combine

chili

rub on both sides of steak.

Carbohydrate 2.7g Fat 7.0g (saturated 2.6g)

Fiber l.Og

2. Coat

grill

rack with cooking spray; place on

hot coals (350° to 400°). Place steak on rack;

grill

grill,

over

medium-

covered, 5

minutes on each side or to desired degree of doneness. Yield: 4

Protein 27. 7g

Cholesterol

Calcium Iron

FOR A QUICK MEAL:

80mg

Sodium 372mg

25mg

3.6mg

Serve with steamed Sugar Snap

peas and an endive salad. Dress up the endive with a splash of balsamic vinegar and a sprinkling of crumbled

blue cheese.

leats

75

RECIPE TIME: 14 minutes

Chili-Rubbed Sirloin with Corn-Bean Salsa

1

tablespoon

5

1

teaspoon ground cumin

Vi

teaspoon ground red pepper

1

( 1

EXCH ANGES Meat

3 Lean 1

powder

POINTS

'/^

Starch

PER SERVjNG Calories

283

chili

-pound) lean boneless top sirloin steak

(

inch thick)

1

Cooking spray Vi

cup thick and chunky cilantro-flavored

1

cup frozen whole-kernel corn, thawed

salsa

1

cup drained canned no-salt-added pinto beans

Vi

cup

sliced ^reen onions

Carbohydrate 22. 6g Fat 7.5g (saturated 2.6g)

Fiber 4.0g

Protein 32. 4g

Cholesterol

Iron

Combine

first 3

steak, pressing

38mg 4.2mg

2. Coat

grill

rack with cooking spray; place on

grill

over hot coals

covered, 6 minutes on

grills,

combine

salsa

and remaining

3 ingredients.

Slice steak diagonally across grain into 'A-inch-thick slices.

with

meats

grill,

each side or to desired degree of doneness.

4.

•

onto steak.

(400° to 500°). Place steak on rack;

3. While steak

76

ingredients in a small bowl; rub evenly over

80mg

Sodium 240mg Calcium

1.

salsa

mixture. Yield: 4 servings.

Top

RECIPE TIME:

15 minutes

Thyme-Scented Tenderloin Steaks

(pi,«'pes.

Sandwiches, Hickory- Grilled Chicken,

1

Fillets, Spicy,

Grouper with Pineapple

10

1

3

14 Salsa, Grilled,

1

Orange Roughy, Newport, 16

178

Red Snapper, Spicy Lemon, 17

Wraps, Chicken Currv, 177 Wraps, Greek Chicken Tortilla,

Snapper, Greek, 25

76

1

Chick- Pea Salad, Asian Shrimp and, Chili

Egg Ole, 36

Omelet, Cheese and Vegetable, 37

36

1

con Carne, Chipotle, 70

60

Chili, Meatless,

Coleslaw, Asian

,

Jrilled

Beef

183

Corn

Sirloin with

Cob, Lemon-Pepper Corn on

the,

1

Creamy Corn, 183

Salsa,

Chili-Rubbed Sirloin with Corn-Bean, 76

Chops with Greens,

Veal

Breast, 1

14

Cinnamon-Grilled Chicken,

1

1

Grilled Chicken and Vegetables over

Couscous, 114

Peppers, Couscous- Stuffed, 51

Jalapeno Chicken,

Pitas,

Couscous-Tabbouleh,

Salad,

Shrimp and Couscous, 135

Spinach Pesto Couscous,

78

Grilled,

Chicken

Couscous Chicken and Vegetables over Couscous, Grilled,

Salsa, Chili-

Steak with Chili Rub, Chuckwagon, 75

84

Salad,

Corn-Bean

Rubbed, 76

Chowder, Corn, Leek, and Potato, 152

168

Pizzas,

116

Chicken and Vegetable,

Salad Grilled Jerk Chicken

104

,

Vegetable Couscous, Moroccan, 50

,

1

1

1

49

Sandwiches, Hickory-Grilled Chicken, Tropical Grilled Chicken,

1

79

1 1

Fish

D

Grouper with Pineapple

esserts

Cake, Butterscotch Syrup,

1

Citrus with Granola Crunch,

187 1

86

Melon Boat with Frozen Yogurt,

1

86

Smoothie, Dreamy Orange,

1

87

Smoothie, Strawberry-Amaretto, 187

Trifle,

Strawberry,

186 1

Salsa, Grilled,

1

Lemon, 17

Lamb Chops, Mint-Grilled, 85 Lamb Kabobs,Tang\- Raspberry, 88 Pork Chops, Cumin-Rubbed Pork, 94

Peachy, 187

Sundae, Apple Pie,

Spicy

Tuna Skewers, Grilled, 26

87

Cake, Chocolate-Berry Angel,

Parfaits,

Red Snapper,

186

Bananas, Cinnamon-Spiced,

87

Chops, Mediterranean Pork, 92 Chops, Rum-Marinated Pork, 93

Ham

Steak with Pineapple Salsa, 98

Tenderloin, Sweet-and-Savorv Pork, 97

ind