You are bound to make a meal out of these recipes!

Vegetable Barley
4 servings
3 pts/Core

1 2/3 C water
½ C medium pearl barley
½ t salt
1 C fresh snow peas
1 small sweet red pepper, chopped
1 T canola oil
4 green onions, thinly sliced
2 T lemon juice
1 t grated lemon peel

In a large sauce, bring water to a boil. Stir in barley and salt. Reduce heat; cover and simmer for 45-50 minutes or until tender.

In a small skillet, sauté snow peas and red pepper in oil for 2 minutes. Add onions; sauté 2 minutes longer or until vegetables are tender.

Remove barley from the heat; stir in the lemon juice, lemon peel and vegetable mixture.

148 cal, 4 g fat, 6 g fiber, 302 mg sodium, 25 g carbs, 0 chol


Milk Free Cornbread
9 servings
3 pts

1 C all purpose flour
1 C cornmeal
¼ C sugar
2 t baking powder
¼ t salt
1 egg*
1 C rice drink (I like Rice Dream Original Enriched)
2 T canola oil
2 T unsweetened applesauce

In a small bowl, combine the first five ingredients. In another bowl, whisk the egg, rice drink, oil, and applesauce. Stir into the dry ingredients just until moistened. Transfer to a 9” square baking pan coated with cooking spray.
Bake at 425° for 15-20 minutes or until a toothpick inserted near the center comes out clean. Serve warm.
*You can use Ener-g Egg Replacer to make vegan
178 cal, 4 g fat, 2 g fib, 173 mg sod, 31 g carbs, 24 mg chol

Cheese Straws
4 dozen
0 pt per (every 2 = 1 pt)

1 C all purpose flour
1 ½ t baking powder
½ t salt
½ C shredded reduced-fat cheddar cheese
2 T plus 1 ½ t cold butter
1/3 C fat-free milk
2 t paprika

In a small bowl, combine the flour, baking powder and salt; stir in cheese. Cut in butter until mixture resembles coarse crumbs. Gradually add milk, tossing with a fork until dough forms a ball.

On a lightly floured surface, roll dough into a 12” square. Cut in half lengthwise; cut each half widthwise into ½” strips. Sprinkle with paprika.

Place 1” apart on a baking sheet coated with cooking spray. Bake at 425° for 6-8 minutes or until golden brown. Serve warm.
1 Straw = 19 cals, 1 g fat, trace fib, 2 g carbs, 52 mg sod, 2 mg chol


Fettuccine Slaw
14 servings
2 pts

8 ozs. Uncooked fettuccine*
3 C finely chopped cabbage
4 celery ribs, sliced
2 C thinly sliced cucumbers
2 C shredded carrots
1 C reduced-fat plain yogurt
½ C reduced fat mayonnaise
2 T white vinegar
1 t sugar
½ t salt
½ t ground mustard
¼ t white pepper

Break fettuccine into thirds. Cook according to package directions; drain and rinse in cold water.

In a large bowl, combine the noodles, cabbage, celery, cucumbers, and carrots. In a small bowl combine the remaining ingredients. Pour over the fettuccine mixture and toss to coat. Refrigerate until chilled.
*Use whole wheat to help meet good health guidelines
Could be Core if you use WW noodles and fat free yogurt and mayo

¾ C = 112 cals, 4 g fat, 2 g fat, 17 g carbs, 188 mg sodium, 4 mg chol

Fiesta Salad
4 servings
1 pts
2 C torn romaine
¾ C frozen corn, thawed
1/3 C canned black beans, rinsed and drained
1 medium tomato, chopped
1 celery rib, chopped
1 medium carrot, thinly sliced
¼ C torn curly endive
1/3 C salsa
2 T reduced fat sour cream
2 T prepared reduced-fat ranch salad dressing

In a salad bowl, combine the first seven ingredients. In a small bowl, combine the salsa, sour cream, and ranch dressing. Drizzle over salad and toss to coat. Serve immediately.

¾ C = 100 clas, 3 g fat, 4 g fib, 16 g carbs, 235 mg sod, 5 mg chol, 1 Veggie serving
I’ll take this over a 100 cal pack any day!!!!!!!


Couscous with Feta ‘n’ Tomatoes
6 servings
3 pts

1 C boiling water
½ C sun-dried tomatoes (not packed in oil)
1 can (14.5 ozs) vegetable broth
1 ¼ C uncooked couscous
½ C crumbled feta cheese *
¼ C minced fresh parsley
1 ½ t minced fresh oregano or ½ t dried oregano
3 t lemon juice
1 t water
1 t olive oil

In a small bowl, pour boiling water over tomatoes; let stand for 5 minutes. Meanwhile, in a small saucepan, bring broth to a boil. Stir in couscous. Remove from the heat; let stand, covered for 5 minutes or until broth is absorbed.
Drain and chop tomatoes; add to couscous. Gently stir in the remaining ingredients. Serve warm or chilled.

*You can use fat free feta cheese to save some cals and fat grams
Could be core if you used another tomato instead of sundried, and if you use FF feta.
¾ C = 187 cals, 3 g fat, 3 g fib, 33 g carbs, 481 mg sod, 5 mg chol

Dijon Chicken with Grapes
4 servings
5 pts

4 boneless skinless chicken breasts halves (4 ozs. each)
1 t olive oil
½ C refrigerated nondairy creamer
2 T Dijon mustard
¾ C seedless red grapes, halved
¾ C seedless green grapes, halved

In a large nonstick skillet coated with spray, cook chicken inoil over medium heat 4-5 minutes on each side or until juices run clear. Remove and keep warm.

Add creamer to skillet; cook over medium-low heat, stirring to loosen browned bits from pan. Whisk in mustard until blended. Add grapes; cook and stir until heated through. Serve over chicken.

224 cals, 7 g fat, 1 g fib, 16 g carbs, 245 mg sod, 63 mg chol, and 1 fruit serving!

Inside Out Cabbage Rolls
6 servings
5 pts

1 lb. lean ground beef
1 lg. onion, chopped
1 lg. green pepper, chopped
1 sm head cabbage, chopped
1 10 oz. can diced tomatoes and green chilies
1 C reduced-sodium beef broth
1 can (8 ozs.) pizza sauce
1 C cooked brown rice
½ C shredded reduced-fat cheddar cheese

In a Dutch oven, cook the beef, onion, and green pepper over medium heat until meat is no longer pink; drain.

Stir in the cabbage, tomatoes, broth, and pizza sauce. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until cabbage is tender, stirring occasionally.

Stir in rice; heat through. Remove from the heat. Sprinkle with cheese; cover and let stand until cheese is melted.

1 1/3 C = 244 cals, 8 g fat, 5 g fib, 23 g carbs, 502 mg sod, 45 mg chol

Tomato-Walnut Pesto on Linguine
8 servings
5 pts

½ C sun-dried tomatoes (not packed in oil)
½ C boiling water
12 ozs. uncooked linguine
2 C loosely packed basil leaves
¼ C grated parmesan cheese
1 garlic clove, peeled
1/3 C reduced-sodium chicken broth
¼ C chopped walnuts, toasted
¼ t salt
1/8 t pepper
3 T olive oil

Place the tomatoes in a small bowl; add boiling water. Cover and let stand for 5 minutes. Meanwhile cook linguine according to package directions.

Place the basil, parm cheese, and garlic in a food processor; cover and pulse until chopped. Add the tomatoes with liquid, broth, walnuts, salt and pepper; cover and process until blended. While processing, gradually add oil in a steady stream.

Drain linguine; toss with pesto. Serve immediately.

¾ C = 244 cals, 9 g fat, 3 g fib, 33 g carbs, 212 mg sod, 2 mg chol


Summer Fruit Crisp
10 servings
5 pts

4 C fresh dark sweet cherries (about 1 ¼ pounds), pitted
4 C sliced fresh peeled peaches
1/3 C sugar
2 T all-purpose flour
1/8 t salt

Topping:
½ C old fashioned oats
½ C packed brown sugar
1/3 C all purpose flour
¼ C chopped pecans
¼ t salt
¼ t ground cinnamon
3 T cold butter

In a large bowl, combine the cherries through salt. Transfer to a 9 x 13 sprayed baking dish.

For topping, in a small bowl, combine the oats through cinnamon and cut in the butter, until crumbly. * Sprinkle over fruit mixture.

Bake at 400° for 20-25 minutes or until filling is bubbly and topping is golden brown. Serve warm.
*I use earth Balance in place of butter, vegan (tastes just like butter)

234 cals, 6 g fat, 3 g fib, 128 mg sod, 45 g carbs, 9 mg chol

Blueberry Shortcake
4 Serv
4 Pts

4 T sugar, divided
2 t all purpose flour
1/8 t ground cinnamon
1 C plus 2 T reduced-fat biscuit/baking mix
1/3 C fat-free milk
1 C fresh or frozen blueberries

In a small bowl, combine 2 T sugar, flour and cinnamon; set aside. In another bowl, combine the bicuit mix. Milk, and remaining sugar.
Spread half of the batter into a 1 qt. baking dish coated with cooking spray; top with half of the blueberries and half of the reserved sugar mixture. Repeat layers.
Bake at 350° for 25-30 minutes or until a toothpick inserted near the center comes out clean. Serve warm if desired, or cool on a wire rack.

1 piece = 209 cals, 2 g fat, 1 g fib, 44 g carbs, 403 mg sod, trace chol


Head to Head knock-out fight!
2 T of guacamole and 2/3 C salsa both have 50 calories. You decide who wins this match! Personally, I think it is a tie, as they both taste great. When counting pts, Salsa is the hands down winner. Of course, you can make a Core guac, but do keep in mind, do you need to eat the whole bowl since it is Core. That would be a lot of extra cals and fat grams!

3 ¼ C air-popped popcorn and 1 C potato chips both have 100 calories. You choose!