Notes:
A lovely veg packed Turkey Stir Fry  - Serves 4.

Servings: 4

Ingredients:
420g turkey steaks - sliced.
500g mixture of:-
sliced peppers
courgettes
carrots
spring onions
leeks
broccoli
Bean sprouts
Mild Chilli Powder
Soy Sauce
900g Brown Rice.

Directions:
heat 1 tbsp of oil in wok or frying pan and cook thinly sliced turkey steaks for 3-4 minutes (or until cooked) Add the 500g of mixed veg and stirfry for a extra 5-6 minutes. Add as much chilli powder as you want and 2-3 tbsp soy sauce. Serve with brown rice.

Submitted by:
Renate

Notes:

Start a new tradition this fall by serving this luscious no-bake pie made with layers of Neufchatel cheese and pumpkin pudding in a graham cracker crust.

Servings: 10

Ingredients:
4 ounces PHILADELPHIA Neufchatel Cheese, 1/3 Less Fat than Cream Cheese
1 tablespoon cold fat free milk
1 tablespoon sugar
1 1/2 cups COOL WHIP LITE Whipped Topping
1 (6 ounce) ready-to-use reduced fat graham cracker crumb crust
1 cup cold fat free milk
1 (16 ounce) can pumpkin
2 pkg. (4 serving size) JELL-O Vanilla Flavor Fat Free Sugar Free Instant Reduced Calorie Pudding & Pie Filling
1/4 teaspoon ground cinnamon
1/8 teaspoon ground ginger

Directions:
2. Cooking Directions
Beat Neufchatel cheese, 1 Tbsp. milk and sugar in large bowl with wire whisk until well blended. Stir in whipped topping. Spread onto bottom of crust.
Pour 1 cup milk into medium bowl. Add pumpkin, pudding mix and spices. Beat with wire whisk 2 minutes or until well blended. (Mixture will be thick.) Spread over Neufchatel cheese layer.
Refrigerate 4 hours or until set. Garnish with additional whipped topping, if desired. Store leftover pie in refrigerator.

Submitted by:
Angie

Notes:
Great if you want a healthy piece of chicken with a little bit of crunch or for making chicken fingers. 6 pts per serving

Servings: 2

Ingredients:
3/4 cup Cornflake crumbs
1 Tsp dijon mustard
2 chicken breast
freshly ground pepper to taste
1/4 cup low fat mayo

Directions:
Mix mustard,pepper and mayo in a bowl.
Dip chicken breast in mayo mix then in cornflakes
Spray cookie sheet put chicken on cookie sheet bake in the oven for 45 minutes or until chicken is cooked at 375F. 6 pts per serving

Submitted by:
Rachelle

Notes:
Great soup  tastes just like in the restaurant.

Servings: 4

Ingredients:
Soup
4 cups of chicken broth
1 TBSP soy sauce
1/2 pound Bok Choy Chopped
4 scallions cut into 1/2inch pieces

Wontons
1/4 pound ground skinless chicken breast
2 scallions chopped
1 tsp minced ginger
1 tsp soy sauce
1 tsp cornstarch
1/4 tsp asian sesame oil
ground pepper
16 wonton wrappers

Directions:
To make wontons, mix together the chicken, scallions, ginger, soy sauce, oil and pepper set aside.
PLace wonton wrappers on a work surface and fill with one teaspoon or chicken mix.
Wet edges and press to make wonton.

Soup
In a large pot put all ingredients except wontons, bok choy and scallion. Bring to a boil. Reduce heat to medium low add wontons and bok choy. Simmer stirring once in a while until wontons are cooked about 10 minutes . Sprinkle with scallions and serve.

Submitted by:
Rachelle

Notes:
Yummy breakfast for when your busy or a great way to make sure your eating enough fruit. You can change the fruit to eat what’s in season as well.

Servings: 1

Ingredients:
1/2 cup frozen Strawberries
1 sm banana
2/3 cup pineapple juice
1/2 cup ice
2 Tbsp plain yogourt (Low Fat)
1 Tsp Honey

Directions:
Put it all in the blender, blend till smooth and enjoy. 5 pts

Submitted by:
Rachelle

Notes:
This is a great healthy chinese dish that you can make instead of hitting the buffet.

WW PTS 5

Per serving (1 1/2 cups): 265 calories, 2g fat, 1g Sat fat, 26mg Chol, 595mg Sodium, 45g carb, 4g fiber, 15g protein, 55mg Calc.

Servings: 4

Ingredients:
6 ounces rice noodles

1/2 cup chicken broth

3 TBSP soy sauce

1 TBSP rice vinegar

2 Tsp chili-garlic sauce

1 Tsp sugar

6 ounces or lean ground pork

1 onion

3 Garlic cloves, minced

2 TBSP curry powder

1 red bell pepper seeded and finely choped

Directions:
1. Cook rice noodles according to package.Drain and set aside.

2.Combine broth, soy sauce, vinegar, chili-garlic sauce and sugar in a bowl set aside.

3.Spray wok or deep skillet and set over medium high heat. Stir fry pork for about 3 minutes then add Garlic, onion and curry powder cook until fragrant add red bell pepper and continu cooking 2-3 minutes. Add broth cook until it boils add noodles cook until noodles are warm. Enjoy. Serves 4

WW PTS 5

Per serving (1 1/2 cups): 265 calories, 2g fat, 1g Sat fat, 26mg Chol, 595mg Sodium, 45g carb, 4g fiber, 15g protein, 55mg Calc.

Submitted by:
Rachelle

Notes:
Red beans cooked with Chicken and Sausage, Yummy!

Servings: 4

Ingredients:
3 Boneless Skinless Chicken Thighs
2 cans of red beans
2 oz turkey sausage sliced thin
seasoning

Directions:
Brown chicken and sausage. Add red beans and 2 cans of water. Sprinkle in Tonys or Majic Seasoning to taste. Serve over rice.

Submitted by:
Jessica

Notes:
A Middle Eastern dish with a deliciously fresh taste.

Servings: 4

Ingredients:
1 quart water
1 cup dry lentils
3 tablespoons olive oil
1 medium green bell pepper,
chopped 1 medium onion, chopped
2 1/2 cups peeled, seeded, and
chopped tomatoes
salt and pepper to taste

Directions:
In a pot, bring the water to a boil, and stir in the lentils. Reduce heat, and simmer 20 minutes; drain.
Heat the olive oil in a large skillet over medium heat, and saute the green bell pepper and onion until tender. Mix in the tomatoes, and season with salt and pepper. Cook for two minutes. Stir in the lentils, serve

Submitted by:
mandy

Notes:
I like to have this as a low cal snack when I am craving somethin sweet!

Servings: 1

Ingredients:
1 Plain Rice Cake FF 70 Cal
Honey

Directions:
Drizzle honey on top of Rice Cake

YUMMY!!!

Submitted by:
Alicia

Notes:
Vegetable side dish.

Calories:
45 (60% from fat)
Fat:
3g (sat 1.8g,mono 0.9g,poly 0.2g)
Protein:
1.9g
Carbohydrate:
3.9g
Fiber:
1.7g
Cholesterol:
8mg
Iron:
0.7mg
Sodium:
134mg
Calcium:
18mg

(1 Point for 5 spears)

credit:  David Bonom, Cooking Light, SEPTEMBER 2001

Servings: 1

Ingredients:
Yield

8 servings (serving size: 5 spears)
Ingredients

* 40 asparagus spears, trimmed (about 2 pounds)
* Cooking spray
* 1/4 teaspoon kosher salt
* 1/8 teaspoon black pepper
* 2 tablespoons butter
* 2 teaspoons low-sodium soy sauce
* 1 teaspoon balsamic vinegar

Directions:
Preparation

Preheat oven to 400°.

Arrange asparagus in a single layer on baking sheet; coat with cooking spray. Sprinkle with salt and pepper. Bake at 400° for 12 minutes or until tender.

Melt the butter in a small skillet over medium heat; cook for 3 minutes or until lightly browned, shaking pan occasionally. Remove from heat; stir in soy sauce and vinegar. Drizzle over the asparagus, tossing well to coat. Serve immediately.
Nutritional Information

Submitted by:
Cynthia