Notes:
Moist, flavorful chicken marinated in beer, lime juice and spices. Another recipe from AllRecipes.

• Calories: 180
• Total Fat: 2.9g
• Cholesterol: 67mg
• Sodium: 161mg
• Total Carbs: 7.1g
• Dietary Fiber: 0.7g
• Protein: 25g

Servings: 4

Ingredients:
* 1 lime, juiced
* 1 (12 fluid ounce) can light colored beer
* 1 teaspoon honey
* 2 cloves garlic, minced
* 2 tablespoons chopped fresh cilantro
* Salt and pepper
* 4 skinless, boneless chicken breast halves

Directions:
1. Mix the lime juice, beer, honey, garlic, cilantro, salt and pepper until the honey dissolves. Marinate the chicken breasts in the mixture, covered, for at least 30 minutes.
2. Preheat an outdoor grill for medium heat and lightly oil grate.
3. Remove chicken from marinade and shake off excess; discard remaining marinade. Grill chicken until tender and juices run clear, about 7 minutes per side.

Submitted by:
Sarah

Notes:
This is a delicious, healthy vegan recipe that I found at AllRecipes. It makes an excellent taco filling but it’s tasty as a dip as well.

• Calories: 143
• Total Fat: 2.5g
• Cholesterol: 0mg
• Sodium: 542mg
• Total Carbs: 24.1g
• Dietary Fiber: 8.7g
• Protein: 7.5g

Servings: 8

Ingredients:
* 1 tablespoon olive oil
* 1 onion, diced
* 2 cloves garlic, minced
* 1 bell pepper, chopped
* 2 (14.5 ounce) cans black beans, rinsed & drained
* 2 tablespoons yellow cornmeal
* 1 1/2 tablespoons cumin
* 1 teaspoon paprika
* 1 teaspoon cayenne pepper
* 1 teaspoon chili powder
* 1 cup salsa (jarred or homemade)

Directions:
1. Roughly mash the beans so they have a consistency similar to that of refried beans. Set aside.
2. Heat olive oil in a medium skillet over medium heat.
3. Stir in onion, garlic, and bell pepper; cook until tender.
4. Stir in mashed beans and salsa.
5. Add the cornmeal and spices. Cover and cook 5 minutes over medium heat. Try different spice combinations to suit your tastes, or considering adding hot sauce if you like it spicy.

Submitted by:
Sarah

Notes:
This is a very easy way to create a fat-free, sugar-free, tasty dessert.

I prefer regular Cherry Jell-O to the Black Cherry flavor, although either may be used.

I have substituted almond extract for the vanilla, and it also tastes delicious!

Servings: 4

Ingredients:
1 small package Sugar-Free Cherry Jell-O
3/4 Cup boiling water
2 packets Splenda sweetener
1 tsp. vanilla extract
1 Cup frozen dark sweet cherries, pitted (No Sugar Added) - do not thaw
1 Cup fat-free plain yogurt

Directions:
In blender, dissolve Jell-O and Splenda in boiling water. Add vanillla extract.
Blend on low until completely dissolved.
Dump in frozen cherries, then yogurt.
Blend on high to puree cherries and to whip air into the mixture.
Pour into four serving containers.
Refrigerate for 30 minutes or longer.
Enjoy!

Submitted by:
Jane

Notes:

This one-dish version of the traditional “Runza” is made with noodles instead of bread dough, making it lighter and healthier.  Diet lean ground beef and  whole wheat noodles, along with the other ingredients, make this recipe fit into the WW Core Plan!

I used whole wheat broad/egg noodles and they cooked faster than I had expected.  I used a bit more boullion than the original recipe called for - 1 1/2 Tbls and it was perfect!  I have modified this recipe to match what the version I cooked.

I served this with applesauce topped with cinnamon and it was a perfect Fall dinner!

Servings: 5

Ingredients:
1 lb diet lean ground beef (at least 93% fat free)
1 medium onion, chopped
1 lb cabbage, shredded (about 6 cups - or use a 1 lb bag of bagged Cole Slaw Blend)
2 1/2 cups hot water
1 1/2 tablespoons instant beef bouillon
1/4 teaspoon pepper
salt to taste
2 1/2 cups UNCOOKED whole wheat broad egg noodles

Directions:
Brown meat in a large skillet for about 10 minutes, stirring often.
Add chopped onion and cook and stir until onion is translucent.
Drain off any fat.
Stir in cabbage, cover and cook about 5 minutes, until cabbage softens.
Stir in hot water, instant broth and pepper; bring to a boil.
Mix in the noodles.
Cover and simmer for about 10 minutes or until noodles are tender and most of the liquid has been absorbed. Stir every 3 minutes to ensure noodles cook evenly.
(Drain off any excess liquid)

Submitted by:
Jane

Notes:
Quinoa is a grain that is high in protein and fiber!  It’s quick, easy and filling.  Try something new and go for it!

Servings: 4 heaping

Ingredients:
2 Cups of Water
1 Cup of Rinsed Quinoa
2 tsp EVOO
1/2 diced zucchini
1 diced green onion
1/2 cup of diced bell peppers (any color)
1/2 cup of broccoli
2 eggs scrambled
soy sauce

* you can use ANY mixture of veggies or mix ins

Directions:
After Quinoa is rinsed in mesh strainer put the quinoa, water, and EVOO in a pot and set on med-high to boil (low boil) (approx 10 minutes)

Once all water has evaporated and quinoa has "opened it's husk" take off heat. Mix in veggies and scrambled eggs.

Serve hot or cold

Submitted by:
Ann

Notes:
This is one of my favorite recipes, because it is so easy, it tastes terrific, and I can use the leftovers in so many ways.

The original recipe called for tearing off long sheets of aluminum foil and wadding each into a 3″ “ball”.  This seemed to be a huge waste of aluminum, so I prefer to use less foil and wrap small yellow onions and small red potatoes.  This does not change the flavor of the chicken, and it creates a nice side dish for dinner!

I use an oblong Rival CrockPot, which I line with Reynold’s Crock Pot liners to save on clean up.

The general rule for cooking a whole chicken is to match its weight in pounds to the size of your crockpot in quarts.  Never go OVER the crockpot size in weight of meat.

 For my 4.5 Quart crockpot, I try to find a 4.5 Lb chicken, or as close to it.  If I am using potatoes and onions in the bottom, I buy a 3.5 Lb chicken so as not to overfill the crock and prevent the lid from completely sealing in the heat. 

Servings: 4

Ingredients:
1 whole chicken, preferably a "roasting" chicken (3.0 - 4.5 Lbs, depending upon size of crockpot)
Olive Oil cooking spray, such as PAM
Lawry's Seasoned Salt
Aluminum Foil

OPTIONAL:
2 small whole yellow onions, unsliced (as close in size as possible to potatoes)
4 small whole red potatoes, unpeeled (as close in size as possible to onions)

Directions:
Ensure that chicken is thoroughly thawed, if frozen.

Spray inside of crock with olive oil spray, or line with plastic Crock Pot liner.

Wash and pat dry outside of red potatoes.
Remove outer skin from onions, leaving them whole
Tear off 6 sheets of foil, each enough to completely wrap one potato or onion.
Spray one side of each sheet of foil with olive oil spray.
Tightly wrap each vegetable in one sheet of perpared foil.
Line the bottom of the crock with wrapped vegetables. The chicken will sit on these aluminum balls,
allowing fat and juices to drip without chicken "stewing" in the liquid.

Remove the neck and gizzards from inside of chicken, and cut off tailbone.
Rinse chicken inside and out, and pat dry with paper towels.
Place on paper towels, breast up. Spray outside of chicken with olive oil spray.
Sprinkle evenly with seasoned salt.
Place chicken, BREAST SIDE DOWN, in crock on top of aluminum balls.
Spray back of chicken with olive oil. Sprinkle evenly with seasoned salt.

DO NOT ADD ANY WATER OR OTHER LIQUID TO THE CROCKPOT.

Cook on HIGH 4 - 6 hours. 3 Lbs chickens take 4 hours to fully cook.

DO NOT COOK ON LOW!
DO NOT remove lid at any time during cooking.
DO NOT start with a frozen chicken.

When ready, remove all skin from chicken to reduce fat.

VARIATION: "Sesame Chicken"
Follow same process as above, eliminating Lawry's Seasonsed salt.
Instead, pour 1 cup of light soy sauce or 1 cup or light Teriyaki sauce (or 1 cup combination)

Submitted by:
Jane

Notes:
This is a staple on my Core Plan.  I like the chili served as is, or poured over whole wheat angel hair pasta, or poured over a baked potato.  I top it with fat-free shredded cheddar, a dollop of fat-free sour cream and sliced black olives and green onion.

Servings: 6

Ingredients:
1 Lb. Diet Lean ground beef
1 medium yellow onion, diced into thick cubes
1 can (14.5 oz) Ro-tel Tomatoes (mild)
1 can (12 oz) tomato sauce (with no added sugar or high-fructose corn syrup)
1 can (small) tomato paste (no added sugar or high-fructose corn syrup)
1 can (15 oz) light red kidney beans, drained and rinsed (to reduce sodium)
1 can (15 oz) white beans (cannellini), drained and rinsed (to reduce sodium)
1/2 package Chili Man chili seasoning

OPTIONAL:
Cooked and drained whole wheat angel hair pasta,
Fat-free shredded cheddar cheese
Fat-free sour cream
Chopped green onion
Sliced black olives

Directions:
In large pot, brown ground beef for 10 minutes over medium heat until almost done, stirring occassionally.
Drain any liquified fat from pan.
Stir in chopped onion and cook until onion is translucent and meat is browned, stirring often.
Sprinkle 1/2 package of Chili Man chili evenly over meat mixture, stir, then immediately dump in
Ro-tel tomatoes and tomato sauce.
Stir to mix evenly. Add tomato paste and stir until mixture is consistent all the way through.
Dump in beans and stir to mix thoroughly.
Bring to a boil, stirring constantly.
Reduce heat to slow simmer.
Simmer for 20 minutes, stirring on occassion.

(Tastes even better after being refrigerated over night!)

Submitted by:
Jane

Notes:
This is a very simple version of the traditional pumpkin pie, except it is missing the crust!  I am following Weight Watchers Core Plan, and this recipe fits within those guidelines.  I have a bit of a sweet tooth, so having on hand low-fat, low-sugar and healthy sweets is a must for my home.

Servings: 8

Ingredients:
1 can (15 oz) Pure Pumpkin (NOT "Pumpkin Pie Filling")
1 can (12 oz) Fat-free Evaporated Milk (NOT "Condensed Milk")
3/4 Cup Egg substitute, regular, plain (or 3 egg whites)
1 tsp Pure Vanilla extract
1/2 tsp salt
3 tsp Pumpkin Pie Spice (or 1 tsp ground cinnamon, 1/2 tsp ground ginger, 1/4 tsp ground cloves)
1/2 C - 3/4 C Splenda for baking

Directions:
Pre-heat oven to 400 F. Prepare 9" glass pie dish by spraying with PAM.
Combine all ingredients and whisk until smooth and well blended.
Pour into prepared pie dish.
Bake at 400 F for 15 minutes; reduce heat and back at 325 F for 45 minutes, or until a knife
inserted in the center comes out clean.
Allow to cool.
Slice into 8 pieces to serve (top with fat-free whipped topping, if desired)

Submitted by:
Jane

Notes:
this recipe is sooo good i can’t even tell you! it’s a little spicy but its GREAT! it may not sound like a great combo, at least i didn’t think so when i read the recipe before i tried it but trust me, please trust me its FANTASTIC!!

Servings: 4

Ingredients:
4 each chicken breast halves, boneless and skinless 4 ounce
1 tablespoon mixed spice tex-mex, (see below)
1 cup mango chopped
1 green bell pepper chopped
1 sweet red bell pepper chopped
1/2 jicama chopped
spicy southwestern dressing, (see below)
Tortilla Chips
6 cups bibb lettuce

Texmex spice mix :
3 tablespoons chili powder
2 tablespoons cumin ground
1 tablespoon black pepper ground
1 tablespoon salt
1 tablespoon garlic powder

Spicy southwestern dressing:
1 tablespoon mixed spice tex-mex
2 tablespoons lime juice
1 tablespoon vegetable oil
2 tablespoons water
1 teaspoon sugar

Directions:
Coat chicken with Tex-Mex Spice Mix.

Cover and chill 8 hours or overnight..

Cook chicken in a large nonstick skillet coated with a little oil over medium heat 4-5 mins on each side.

Chill.

Chop chicken and place in a medium bowl.

Add mango and next 4 ingredients; toss with Spicy Southwestern Dressing.

throw on top of tortilla chips and enjoy!!

To make Tex-Mex spice mix:
Combine all spice mix ingredients thoroughly and store mixture in a sealed container in a cool, dark, dry place up to 3 months.
Yields 8.5 tablespoons.

TO MAKE SPICY SOUTHWESTERN DRESSING:
Combine all dressing ingredients.
Yeilds 6 tablespoons.

Submitted by:
Dr Marc

Notes:
Super yummy, moist and chewy!

Good with cream cheese in the middle… but that’s not figured into the totals here ;)!

Calories 177

Fat 3g

Carbs 37g

Sugar 12g

Fiber 2g

Protein 2g

Servings: 12

Ingredients:
1-18.25 oz box Pillsbury Reduced Sugar Yellow Cake Mix
1-15 oz can Libby's 100% Pumpkin
1/2 c. Fat Free, Unsweetened, Plain Yogurt (I used La Yogurt brand)
1 1/2 teaspoons cinnamon
1/2 teaspoon nutmeg
1/2 teaspoon ginger
(or to taste… or 1 Tablespoon pumpkin pie spice to make things easier)

Directions:
mix yogurt, pumpkin, and spices well, add cake mix powder and blend well

spread into greased or nonstick pan

bake at 350 for 1/2 hour or so… you'll smell it when it's done!

Cut into 12 pieces

Submitted by:
Tina