Notes:
Hands on prep: 10 minutes

Cook time: 8 minutes

Per serving (3 nachos): 95 Calories, 1 g Fat, 0 g Sat Fat, 0 g Trans Fat, 2 mg Cholesterol, 416 mg Sodium, 17 g Carbs, 3 g Fiber, 5 g Protein, 104 mg Calcium

Weight Watchers Points: 1

Servings: 4

Ingredients:
1 Large baking potato (scrubbed)
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/3 cup bottled chunky salsa
1/2 cup canned black beans, rinsed and drained
1/3 cup shredded reduced fat cheddar cheese
1 scallion, sliced

Directions:
1) Cut the potato into 3/8 inch think slices; arrange in a single layer in a microwave dish. Sprinkle the potatoes with the cumin, salt, and pepper. Cover with plastic wrap, then poke a few holes in the plastic to vent. Microwave on High until tender. 6 minutes.

2) Spoon the salsa over the potatoes; sprinkle with the beans and cheese. Microwave, uncovered, on Medium until the cheese is melted, 1 1/2-2 minutes. Sprinkle with the scallion and serve.

Submitted by:
Meghan

Notes:
Dietitian’s tip: You can use any type of pasta for this light spring salad, including shells, rotelle, fusilli or macaroni. For added variety, try spinach, tomato or carrot-flavored pasta.

Servings: 8

Ingredients:
Ingredients
12 ounces farfalle (bow tie) pasta
1 tablespoon olive oil
1/4 cup low-sodium chicken broth
1 garlic clove, chopped
2 medium onions, chopped
1 can (28 ounces) unsalted diced tomatoes in juice
1 pound mushrooms, sliced
1 red bell pepper, sliced
1 green bell pepper, sliced
2 medium zucchini, shredded
1/2 teaspoon basil
1/2 teaspoon oregano
8 romaine lettuce leaves

Directions:
Directions
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly. Place pasta in a large serving bowl. Add the olive oil and toss. Set aside.

In a large skillet, heat the chicken broth over medium heat. Add the garlic, onions and tomatoes. Saute until the onions are transparent, about 5 minutes. Add the remaining vegetables and saute until tender-crisp, about 5 minutes. Stir in the basil and oregano.

Add the vegetable mixture to the pasta. Toss to mix evenly. Cover and refrigerate until well chilled, about 1 hour.

Place lettuce leaves on individual plates. Top with the pasta salad and serve immediately.

Nutritional Analysis(per serving)Calories 226 Cholesterol trace
Protein 9 g Sodium 53 mg
Carbohydrate 43 g Fiber 4 g
Total fat 3 g Potassium 392 mg
Saturated fat 0.5 g Calcium 39 mg
Monounsaturated fat 1.5 g

Submitted by:
Wildcat

Notes:
Each serving is 6 “fried” green tomatoes

Weight Watchers Points…2 Points per serving

Servings: 2

Ingredients:
2 Green Tomatoes, sliced
salt
water
1/2 cup bread crumbs (seasoned ones add flavor)
2 egg whites, beaten

Directions:
1. Slice the green tomatoes into slices and soak in a bowl of salt water. (I usually do this overnight, if you don't soak the tomatoes they will taste very bitter.)
2. Spray a cookie sheet with non-stick cooking spray. Preheat oven to 375 degrees.
3. Drain the tomatoes and pat dry.
4. Place bread crumbs and egg whites in two SEPARATE shallow bowls;
5. Dip and flip tomatoes in the egg whites, then dip and flip in the bread crumbs.
6. Place on the cookie sheet. Continue doing this until all the tomatoes are used.
7. Put the tomatoes in the oven, bake for 10-15 minutes, turn tomatoes over and bake for an additional 10-15. (If you like them extra crispy, put them under the broiler until golden, watch them closely so you don't burn them.)
8. Serve with fat-free or reduced fat ranch dressing.

Submitted by:
Sherry

Notes:
this smoothie makes one drink that tastes great take it foe breakfast, lunch then have your tea and then have one for supper

Servings: 1

Ingredients:
30 blueberries , 10 cherries , 10n chucks of pinapple ,10 teaspoons of low fat yogurt and add 300ml of pinapple juice or whatever juice you like also if you want you can add ice for that cold taste. you will be losing pounds in no time.

Directions:
just add all the ingredients to your blender and thats it.

Submitted by:
amy louise

Notes:

Servings: 16

Ingredients:
4 flour tortillas (7in.)
2/3 c. unsweetned applesauce
2/3 c. shredded cheddar cheese
1 T. butter, melted
cinnamon & splenda, optional

Directions:
Ready in 15 mins. or less. Place two tortillas on an ungreased baking sheet. Spread each with applesauce, sprinkle with cheese and cinnamon-sugar if desired. Top with remaining tortillas. Brush tops with butter. Sprinkle lightly with sinnamon-splenda. Bake at 400 degrees for 7-8 mibutes or until lightly browned. Cut each into eight wedges.

*Per Serving: Calories:38; Carbs:5 grams

Submitted by:
Mecka

Notes:
Like popcorn chicken… but with a kick…. I found this fun to make… and delicious to have as a meal or to snack on!

Makes 2 servings… @ 240 calories Each serving…..

Servings: 2

Ingredients:
1 cup Special K (or corn flakes… not sweetened!)
8 oz Lean ground turkey
1 egg
Pepper

Directions:
Set stove to preheat @ 350. Crush flakes into smallest pieces possible. Place the crumbs in a ziplock bag. Season turkey. Butter a flat surface pan(use smart beat under 5 calories). Break apart a small peice of turkey and roll into a ball. Dip into the egg. Drop turkey ball into crumb bag, gently shake. Remove the turkey ball and place on pan. Place pan in the oven @ 300. Remove when Turkey balls are dark golden brown…. Mmmm

Submitted by:
Mel

Notes:
So freaking good, you’d think it was bad for you.

Servings: 12-24

Ingredients:
1 c. Shredded Mexican Cheese - REDUCED FAT
1 c. Sour Cream - FAT FREE
1 16 oz. can Refried Beans - FAT FREE
1 Tomato
20 Black Olives (sliced)
1 packet Taco Seasoning
2 Avocados - HASS avocado (low fat)
1 lemon
pinch salt

Directions:
Use a clear dish to assemble this. Serve cold!

1. Spread the refried beans evenly at the bottom of your dish.
2. Mash the avocados. Squeeze the juice from half a lemon into the mix. Salt as desired.
3. Spread the mashed avocado mix in the dish (layer 2).
4. Spread the sour cream as layer 3.
5. Sprinkle the taco seasoning over top the sour cream.
6. Sprinkle cheese on top.
7. Dice the tomato and sprinkle on top of the cheese.
8. Spread the olives around the dish.

Eat your heart out!

Submitted by:
Lindsay

Notes:
I love these little suckers~ hope you do too.

You could totally fix these up to mix your needs~ again something simple that I never really thought of until I realized how much I COULDN’T eat with a low carb. diet~

They would probably make AWESOME appetizers too!

Servings: 1

Ingredients:
Brown & Serve sausage patties~ (I use the BEEF ones, 8 in a box.)
Shredded Cheese~ (I use only Cheddar, for this.)

Then~ the extra goodies! Here's what I use:
Roasted Red Peppers.
Olives (I use the Spanish green ones, manzanilla, or something or other.)

And because I usually make all 8, I get full so I really don't use that many extra goodies!

Directions:
Heat up the patties (again the microwave is my bestest friend) and as soon as they come out, throw some cheese on all of them, then put one pattie on top of the other~ like a mini cheese burger.

On top of that I put one piece of the roasted red pepper, then an olive.

Let them cool~ and eat away.

Submitted by:
Bettina

Notes:
It’s really the SIMPLEST thing, but I never thought of it up until a few weeks ago, lol~

Prep. time depends on what you put on it, and if you have to make that, too. So I just put the time it usually takes me.

Oh~ also, you could use as little or as much as you desire~ I usually just make it for myself… okay enough rambling.

Servings: 1

Ingredients:
Shredded Cheese~ (of your choice, I use Montary Jack & Cheddar, sometimes Mozzarella too.)
Cut up Meat~ (I preferably use Bacon and Pepperoni.)
Dressing~ I use Bleu Cheese dressing, which literally has NOTHING in it (no sugar and no carbs) all though a Ranch would probably be yummy with this too.

Directions:
I usually microwave this as a quick thing~ but I'm sure in the oven it would be yummy too.

Put half-most of the cheese on a dish (or oven safe pan) add some of the meat~ more cheese, the rest of the meat, and then the rest of the cheese.

Microwave (or bake) for about 2 minutes~ depending on your microwave abilities, mine is old so it takes 4 minutes, lol…

Take it out and let it set for a few minutes (so it's not the consistancy of something soup-like)

Cut it up and dunk in your dressing. ;D

Submitted by:
Bettina

Notes:
very filling i know its only about half a point on the weightwatchers not sure about anything else

Servings: 10

Ingredients:
1 leek, 1 onion, 2 lrg carrots, handful of caul.iflower, handful of broccoli 1 lrg potato and 3 chicken stock cubes

Directions:
chop everthing into equal size pieces pLACE IN A LRG POT WITH ABOUT 2 LTRS OF WATER BOIL UNTIL VEG IS SOFT BLEND USING A HAND BLENDER

Submitted by:
donna