Notes:
A Very tasty cheeseburger casserole.

Servings: 4

Ingredients:
2 Cups Cooked Bulgur
8 oz. Ground Turkey
1/2 Cup Onion, chopped fine
1/2 Green Pepper, chopped fine
4 oz. Fat Free Shredded Cheddar Cheese, divided
1 (8 oz.) Can Tomato Sauce
1 teaspoon Chili Powder
1 teaspoon garlic Powder
1 Tablespoon Splenda Granular
1 teaspoon Powdered Beef Bouillon

Directions:
Preheat oven to 350 degrees.
Spray a medium skillet with non-stick cooking spray. Cook turkey, onion, and green pepper until turkey is browned and veggies are soft.
Add bulgur, 3 oz. cheese, tomato sauce, chili powder, garlic powder, Splenda, and beef bouillon and mix until blended.
Spray an 8×8 inch baking dish with non-stick cooking spray. Place the turkey mixture into the dish and sprinkle the remaining cheese on top.
Bake for 20-25 minutes.

Note: 2 cups cooked bulgur equals about 2/3 cup uncooked bulgur plus 1 1/3 cups cold water. Put uncooked bulgur into water and bring to a boil. Put a lid on the pot and simmer for 20 minutes. Fluff with a fork.
Bulgur is a quick-cooking form of whole wheat that is similar to converted rice except it's more nutritious. You should be able to find bulgur in your local grocery store, if not check your local health food store.

Serves: 4
Per Serving: 245 Calories; 5g Fat (18.8% calories from fat); 23g Protein; 27g Carbohydrate; 5g Dietary Fiber; 48mg Cholesterol; 804mg Sodium. Exchanges: 1 Grain (Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fat.

WEIGHT WATCHER POINTS ~ 5 POINTS PER SERVING

Submitted by:
Connie

Notes:
A low cal low fat version of everybody’s favorite.  Creamy & cool.

Servings: 1

Ingredients:
1 cup skim milk
2 tsp instant coffee
3/4 cup warm water
1-2 packets Splenda
1 cup crushed ice

Directions:
Dissolve the coffee in warm water. Add the coffee mixture, milk, Splenda and ice to a blender and blend until smooth.

Per Serving: 94 Calories; trace Fat (4.3% calories from fat); 8g Protein; 14g Carbohydrate; 0g Dietary Fiber; 4mg Cholesterol; 139mg Sodium. Exchanges: 1 Non-Fat Milk.

WEIGHT WATCHER POINTS ~ 2

Submitted by:
Connie

Notes:
I LOVE LOVE LOVE Bread Pudding and can’t wait to try this. 

Servings: 6

Ingredients:
12 slices reduced-calorie white bread– torn into medium-size pieces
3 1/2 cups cooking apples — cored, peeled and chopped
1 cup unsweetened apple juice
1/2 cup diet lemon-lime soda
Sugar substitute suitable for baking to equal 1/2 cup sugar
1 1/2 teaspoons apple pie spice

Directions:
Spray slow cooker with butter-flavored nonstick cooking spray. Combine bread pieces and apples in slow cooker. In small bowl, combine apple juice, soda, sugar substitute and apple pie spice. Drizzle evenly over bread mixture. Mix gently to combine. Cover and cook for 6 hours on low, or until done. Mix well before serving.

Serves 6. Each Serving Equals: 157 cal; 1 g fat; 5 g protein; 32 g carbohydrates; 233 mg sodium; 2 g fiber. (3 WW points)

Weight Watchers Points Value = 3

Submitted by:
Connie

Notes:
BBQ beef sandwiches are loaded up with flavor and are slow cooked to tender perfection

Servings: 10-12

Ingredients:
2 1/2 lb. extra lean boneless chuck roast
1/4 cup tomato ketchup
1 tablespoon Dijon-style mustard
2 tablespoons brown sugar
1 garlic clove — crushed
1 tablespoon Worcestershire sauce
2 tablespoons red wine vinegar
1/4 teaspoon liquid smoke flavoring
1/4 teaspoon salt
1/8 teaspoon pepper
10 — 12 French rolls or sandwich buns; try to find low calorie, high fiber rolls

Directions:
Place beef in slow cooker. Combine remaining ingredients, except rolls. Pour over meat. Cover and cook on LOW 8 to 9 hours. Refrigerate or prepare barbecue sandwiches now. Shred beef by pulling it apart with 2 forks. Add one cup sauce. Reheat mixture in microwave or on stovetop. Spoon BBQ beef onto warm, open-face rolls or buns. Top with additional warm sauce if desired.

Serves 10-12 Per Serving: 298 Calories; 16g Fat; 18g Protein; 19g Carbohydrates; 1g Dietary Fiber; 3g; Cholesterol; 373mg Sodium.

Weight Watchers Points Value = 7 per BBQ beef sandwich

Submitted by:
Connie

Notes:
A FILLING finger food, tasty and you won’t even think it’s low fat.

Servings: 4

Ingredients:
2 large potatoes, baked, cooled completely, quartered lengthwise*
A few sprays of nonstick cooking spray
2 oz pepperoni, finely chopped
1/3 cup pizza sauce
1/8 tsp dried oregano, red pepper flakes or garlic, or to taste
1/3 cup part-skim mozzarella cheese, shredded

*Be certain to let the potatoes thoroughly cool before you cut them and scoop out the inside.

Directions:
Preheat oven to 425ºF. Thoroughly spray a baking sheet with a non-stick cooking spray.

Slice just the top portion (which is about two thirds of the potato flesh) off of each potato quarter. (You can save the potato flesh for later cooking, if you’d like). Layer two teaspoons of pizza sauce over each potato quarter; then sprinkle the pepperoni and cheese over the potatoes.
Gently place the potato skins on the baking sheet that has been coated with non-stick cooking spray. Bake until cheese melts and potatoes are hot, approximately 6 to 8 minutes. Season to taste with red pepper flakes, dried basil, garlic or oregano.

Makes 4 servings.
Serving Size: 2 potato skins

Weight Watchers Points Value = 4 (WW Points)

Submitted by:
Connie

Notes:
Why give up your most favorite chinese foods when we can make them healthier and better?  This recipe is very good, even my husband loved it.

Servings: ?

Ingredients:
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch strips
2 cup cooked white rice, kept hot
Rind of a small orange sliced into thin strips
1 1/2 Tbsp cornstarch
3/4 cup canned chicken broth, reduced-sodium
2 Tbsp sugar
1 Tbsp white wine vinegar
2 tsp peanut oil
1/2 tsp ground ginger
2 medium garlic cloves, minced
2 Tbsp low-sodium soy sauce
2 medium scallions, chopped
1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
1 tbsp sesame seeds

**For added nutritional value, substitute the white rice with brown rice

Directions:
In a bowl, whisk together the soy sauce, broth, sugar, cornstarch, ginger, and vinegar, then set aside.
In a large skillet, heat peanut oil on medium-high heat. Add orange rinds, scallions, garlic and red pepper flakes and cook for about 2 minutes. Add in the chicken and cook for approximately 6 minutes, or until chicken is golden brown.
Now mix in the sauce and let simmer until the chicken is cooked all the way through and the sauce starts to get thick, this should take approximately 3-4 minutes. On a plate, serve chicken and sauce over rice and garnish with a sprinkle of sesame seeds

Serving size = 1 cup of chicken and 1/2 cup of rice
6 WW points per serving

Submitted by:
Connie

Notes:
If you love Buffalo Wings, you will definitely love this recipe.  It was one thing hard for me not to eat alot of (real wings) and this is a good substitute.

Servings: 2

Ingredients:
8 oz skinless, boneless chicken breast
1/2 cup egg whites or egg alternative
1 cup original Fiber One Cereal
2 tsp salt
1 tbsp garlic powder
1 tbsp onion powder
1 tsp paprika
1/2 tsp black pepper
1 cup and 2 tbsp Frank’s Red Hot Sauce
1 tbsp light butter

Directions:
Preheat oven to 400 degrees, and spray a baking sheet with nonstick cooking spray. Wash and cut chicken breasts into strips that are approximately 1 1/2 inches wide. Set aside.
In a food processor, combine cereal, salt, garlic powder, onion powder, paprika and pepper and pulverize to a fine powder or breadcrumb like consistency. Pour mixture into a shallow bowl or onto a small plate. Set aside.
In a small saucepan, melt butter and then add in 1 cup of the hot sauce. Mix well and warm until heated, but not bubbling or boiling. Pour into a small, shallow bowl, and set aside.
In a small bow, mix egg whites (or egg alternative) with the 2 tbsp or remaining hot sauce. Now take each chicken strip, and coat with egg and hot sauce mixture. Shake off all excess egg from the meat. Next coat chicken in cereal mix until strip is fully breaded. Lay strip on baking sheet. Repeat until all pieces of chicken are breaded and on the baking sheet. Now, with a brush or spoon, drizzle about 3/4 hot sauce and butter mixture over all the chicken pieces. Make sure to coat well.
Bake chicken at 400 degrees until breading becomes crispy and chicken is cooked through (approximately 15-20 minutes). Serve with remaining hot sauce mixture for dipping. YUM!!!!!

Serves 2
Each serving = 4 Weight Watchers Points

Submitted by:
Connie

Notes:
Low point pizza.  Very good.

Servings: 4

Ingredients:
8 oz fresh shiitake mushroom, stems removed, caps wiped clean with a damp towel, quartered
6 medium shallot(s), peeled, quartered and chopped
1 tbsp olive oil
1/4 tsp table salt
1 spray(s) cooking spray
1/2 cup(s) pizza sauce, or tomato sauce
4 medium whole wheat tortilla(s)
1 tsp dried oregano
1/8 pound(s) provolone cheese, about 4 thin slices
4 tsp grated Parmesan cheese, Parmigiano-Reggiano recommended

Directions:
Preheat oven to 450ºF. In a large bowl, toss together mushrooms, shallots, oil and salt; spread on a sheet pan in a single layer and lightly coat with cooking spray. Roast until vegetables are crispy, about 12 to 15 minutes; remove from oven and set aside. (Or grill the vegetables in a grilling basket.) Heat an outdoor grill or a grill pan over medium-high heat. To make pizzas, spread 2 tablespoons of sauce on each tortilla; sprinkle each with 1/4 teaspoon of oregano. Top each with 1 slice of cheese that has been torn into pieces, 1 teaspoon of Parmesan and 1/4 of vegetable mixture. Place pizzas on grill or grill pan (you may have to do this in batches depending on the size of your grill pan), and cook until edges begin to brown, about 3 to 4 minutes; rotate pizza. Continue cooking until cheese is bubbly, about 2 to 3 minutes more.

Serving Size = 1 Pizza
Each Serving = 5 Weight Watchers Points

Submitted by:
Connie

Notes:
High in fiber and calcium and very low in fat and calories

Servings: 4

Ingredients:
- 2 spray(s) olive oil cooking spray, divided
- 8 oz canned tomato sauce
- 2 tsp ground oregano, divided
- 3 slice(s) reduced-calorie wheat bread, dried and torn
- 1 tsp dried thyme
- 8 oz part-skim mozzarella cheese, cut into 8 finger-like strips
- 1/4 cup liquid egg mix (egg whites or Egg Beaters)

Directions:
Preheat oven to 400ºF. Coat a baking sheet with cooking spray. In a small saucepan, combine tomato sauce and 1 teaspoon of oregano; set pan over low heat and simmer 10 minutes.
Meanwhile, in a food processor, combine bread, remaining teaspoon of oregano and thyme; process until mixture resembles fine crumbs. Place crumbs in a shallow bowl. (Tip: Use the ends of the loaf of bread for the bread crumbs since those slices are often uneaten). Coat cheese sticks with egg mixture (you won’t use it all). Transfer cheese to bread crumb mixture and turn to coat. Arrange cheese on prepared baking sheet and lightly coat with cooking spray. Bake until golden brown, about 4 to 5 minutes. Serve with warmed tomato sauce on the side. Yeah, baby!

Serving Size = 2 cheese sticks and about 1/4 cup of sauce
Each Serving = 4 Weight Watchers Points

Submitted by:
Connie

Notes:
Nobody will ever guess these are low in calories because they are so high in flavor!!!!

Servings: 4

Ingredients:
- 1/3 heads Savoy cabbage, about 8 whole leaves
- 1/2 pound uncooked extra lean ground beef (with about 4% fat)
- 1/2 cups uncooked white rice
- 1/2 cups water
- 1/4 cup seasoned bread crumbs
- 1 medium carrots, peeled and grated
- 1 medium onions, finely chopped
- 1 medium garlic cloves, minced
- 1 large egg white
- 1/2 tsp table salt
- 1/4 tsp black pepper
- 2 tsp olive oil
- 29 oz canned diced tomatoes, seasoned with basil, garlic and oregano

Directions:
**Wanna turn this into a 4 Point Weight Watchers Recipe instead? Just substitute the rice for Orzo Miracle Noodle instead! Tastes the same, but you’ll knock 2 whole Weight Watchers Points off of each serving!! Woohoo!!!

Wrap cabbage leaves in plastic wrap or moist paper towels and microwave on HIGH for 2 minutes, until soft. Cut off the thickest, white portion of the spine of each leaf to make leaves pliable and easy to fold; set aside.
Combine beef, rice, water, bread crumbs, carrot, onion, garlic, egg white, salt and pepper in a large bowl; mix well.
Spoon about 1/4 cup of beef mixture onto center of each leaf. Fold up bottom of leaf to cover filling, tuck in sides and then continue rolling to make loose rolls (rice will expand during cooking so it is important not to roll them too tightly).
Heat oil in a large stockpot over medium-high heat; add rolls and sauté until golden brown on all sides, turning frequently, about 5 minutes. Add tomatoes and bring to a simmer. Reduce heat to low, cover and cook until cooked through, checking pot every 15 minutes and stirring to prevent sticking, about 1 hour. (If sauce thickens or reduces, add water.) Enjoy!

Serving Size = 2 cabbage rolls
Each serving = 6 Weight Watchers Points

Submitted by:
Connie