Apple
Cheddar Spread with
Sliced Apples and Whole Grain Crackers
Buttercrunch
Salad with
Lite Blue Cheese Dressing and Crunchy
Croutons
Tarragon
Breast of Turkey with
Orange-Tarragon Gravy
Savory Wheat Stuffing Orange Whipped Sweet Potatoes
Celery Crunch Casserole Old-Fashioned Rice Pudding
Serves 8-10 (Recipes Below) - 14.5 Total Points (everything except apples & crackers)
Apple Cheddar Spread
Makes 3 1/4 cups
Ingredients
1 cup nonfat cream cheese or soft
curd farmer cheese
1 cup dry curd or nonfat cottage cheese
1 1/2 cups finely chopped tart apples (about 2 medium)
3/4 cup shredded nonfat or reduced-fat sharp Cheddar cheese
1/3 cup chopped dates
Place the cream cheese or farmer cheese and the cottage cheese in a food processor or blender, and process until smooth. Stir in the apples, Cheddar cheese, and dates. Transfer the spread to a serving dish, cover and chill for several hours. Serve with whole grain bagel slices, whole grain crackers, celery sticks, and apple wedges.
POINTS: 0.5
SERVING SIZE: 1 tablespoon
PER SERVING: 14 Calories, 0 g Fat, 0.1 g Fiber, 1 mg Cholesterol, 1.1 g Protein, 29 mg Sodium
Buttercrunch Salad
Makes 10 servings
Ingredients
12 cups buttercrunch or Boston lettuce
(about 4 heads)
1 pint cherry tomatoes
1 medium red onion, thinly sliced and separated into rings
1/2 cup sliced black olives
Crunchy Croutons
Place the lettuce in a large salad bowl. Add the cherry tomatoes, onion, and black olives, and toss to mix. Arrange the Crunchy Croutons over the top. Serve with Lite Blue Cheese Dressing.
POINTS: 1
SERVING SIZE: 1 cup with croutons
PER SERVING: 57 Calories, 1.4 g Fat, 2 g Fiber, 0 mg Cholesterol, 2.4 g Protein, 137 mg Sodium
Lite Blue Cheese Dressing
Makes 2 cups
Ingredients
1/2 cup crumbled blue cheese
1 cup dry curd or nonfat cottage cheese
1/4 cup nonfat or reduced-fat mayonnaise
1/4 cup nonfat buttermilk or nonfat yogurt
1/4 cup white wine vinegar or red wine vinegar
1 teaspoon crushed fresh garlic
1/4 teaspoon ground white pepper
1/4 teaspoon salt (optional)
Place 1/4 cup of the blue cheese and all of the remaining ingredients in a food processor or blender, and process until smooth. Stir in the remaining blue cheese. Transfer the dressing to a small bowl, cover and chill for several hours or overnight before serving.
POINTS: 0.5
SERVING SIZE: 1 tablespoon
PER SERVING: 13 Calories, 0.5 g Fat, 0 g Fiber, 2 mg Cholesterol, 1.2 g Protein, 48 mg Sodium
Crunchy Croutons
Makes 2 1/4 cups
Ingredients
1 1/2 teaspoons crushed fresh garlic
3 cups French bread cubes
Olive oil cooking spray
1 tablespoon grated nonfat or reduced-fat Parmesan cheese
Rub the inside of a large bowl with
the garlic. Place the bread cubes in the bowl, spray lightly with the cooking
spray, and sprinkle with the Parmesan cheese. Toss the cubes to coat with the
garlic and Parmesan. Coat a large baking sheet with nonstick cooking spray.
Arrange the bread cubes in a single layer on the sheet, and bake at 350 degrees
for about 10 minutes, or until the croutons are lightly browned and crisp. Cool
the croutons to room temperature, and
store in an airtight container until ready to use.
POINTS: 0.5
SERVING SIZE: 3 tablespoons
PER SERVING: 21 Calories, 0.2 g Fat, 0.2 g Fiber, 0 mg Cholesterol, 0.8 g Protein, 47 mg Sodium
Tarragon Breast of Turkey
Makes 12 servings
Ingredients
7-pound turkey breast (with bones)
1/2 cup dry white wine or sherry
Basting Sauce
2 1/2 tablespoons frozen orange
juice concentrate, thawed
1 teaspoon crushed fresh garlic
1 tablespoon finely chopped fresh tarragon, or 1 teaspoon dried
1/2 teaspoon chicken bouillon granules
Remove any excess skin from the
turkey breast, leaving only enough to cover the top and sides. Rinse the turkey
with cool water, and pat dry with paper towels. Place on a rack in a roasting
pan. Combine the basting sauce ingredients in a small bowl. Brush half of the
sauce over the top and sides of the turkey breast, and reserve the remaining
half for later use. Pour the wine or sherry into the bottom of the pan. Cover
the pan with aluminum foil, crimping the foil around the edges of the pan to
seal. Bake at 325 degrees for 1 1/2 hours. Carefully remove the foil (steam
will escape), and baste the meat with the remaining sauce. Bake uncovered for
an additional 45 minutes, or until the skin is golden brown and a meat thermometer
inserted in the breast registers 170 degrees. Transfer the turkey breast to
a serving platter. Cover the turkey loosely with aluminum foil, and let sit
for 15 minutes before slicing.
Serve with Orange-Tarragon Gravy.
POINTS: 3
SERVING SIZE: 3 ounces
PER SERVING: 125 Calories, 1 g Fat, 0 g Fiber, 73 mg Cholesterol, 26 g Protein, 86 mg Sodium
Orange Whipped Sweet Potatoes
Makes 10 servings
Ingredients
3 pounds sweet potatoes (about 6
medium-large)
2 cups orange juice
1/4 teaspoon ground nutmeg
1/4 teaspoon ground ginger
Peel the potatoes, and cut them into chunks. Place the potatoes and the orange juice in a 4-quart pot. Cover the pot, and bring the potatoes to a boil over medium-high heat. Reduce the heat to low, and cook for about 25 minutes, or until the potatoes are soft. Stir occasionally. Drain all but about 1/2 cup of the cooking liquid from the pot, reserving the drained liquid. Add the nutmeg and ginger, and mash the potatoes with a potato masher or beat them with an electric mixer until smooth. If the potatoes are too stiff, add a little of the reserved cooking liquid. Serve immediately.
POINTS: 2
SERVING SIZE: 1/2 cup
PER SERVING: 120 Calories, 0.3 g Fat, 2.5 g Fiber, 0 mg Cholesterol, 1.9 g Protein, 14 mg Sodium
Savory Wheat Stuffing
Makes 10 servings
Ingredients
2 cups bulgur wheat
4 cups water
3/4 cup finely chopped onion
3/4 cup finely chopped celery (include leaves)
1/2 cup chopped dried apricots
1/2 cup dark raisins
2 teaspoons chicken bouillon granules
1 teaspoon poultry seasoning
1 teaspoon dried savory
3 egg whites, lightly beaten
Combine all of the ingredients except for the egg whites in a 3-quart pot, and stir to mix well. Bring the mixture to a boil over medium-high heat. Stir once, and remove from the heat. Cover and set aside for 45 minutes, or until the liquid has been absorbed and the mixture has cooled. Coat a 2 1/2-quart casserole dish with nonstick cooking spray. Stir the egg whites into the wheat mixture, and spoon the mixture into the dish. Bake at 325 degrees for 1 hour, or until the mixture is hot and lightly browned. Serve hot.
POINTS: 2
SERVING SIZE: 3/4 cup
PER SERVING: 150 Calories, 0.5 g Fat, 6.2 g Fiber, 0 mg Cholesterol, 5.4 g Protein, 209 mg Sodium
Orange-Tarragon Gravy
Makes 2 cups
Ingredients
1/4 cup unbleached flour
1/2 cup orange juice
Roast turkey drippings
1 teaspoon chicken bouillon granules
3/4 teaspoon finely chopped fresh tarragon, or 1/4 teaspoon dried
1/8 teaspoon ground white pepper
Combine the flour and orange juice in a jar with a tight-fitting lid, and shake until smooth. Set aside. Pour turkey drippings from the roast turkey into a fat separator cup. (If you don't have a separator cup, pour the drippings into a bowl, add a few ice cubes, and skim off the fat once it hardens.) Pour the fat-free drippings into a 2-cup measure, and add enough water to bring the volume up to 1 1/2 cups. Pour the drippings mixture into a 1-quart saucepan, and add the bouillon and seasonings. Bring the mixture to a boil over medium heat. Slowly stir the flour mixture into the gravy, and continue to cook and stir for 1 minute, or until the gravy is thickened and bubbly. Transfer the gravy to a gravy boat, and serve hot.
POINTS: 0.5
SERVING SIZE: 1 tablespoon
PER SERVING: 8 Calories, 0 g Fat, 0 g Fiber, 0 mg Cholesterol, 0.1 g Protein, 31 mg Sodium
Celery Crunch Casserole
Makes 10 servings
Ingredients
3/4 cup evaporated skim milk
3 tablespoons plus 1 teaspoon unbleached flour
1 slice whole wheat bread
3 cups sliced celery
1 cup chicken broth
1 can (8 ounces) sliced water chestnuts, drained
1 can (4 ounces) sliced mushrooms, drained
1/4 cup sliced almonds (optional)
1/4 cup grated nonfat or reduced-fat Parmesan cheese
Combine the evaporated milk and flour in a jar with a tight-fitting lid, and shake until smooth. Set aside. Tear the bread slice into small pieces. Place in a food processor or blender, and process into crumbs. Measure the crumbs. You should have 1/2 cup. (Adjust the amount if necessary.) Set aside. Place the celery and 1 tablespoon of water in a large nonstick skillet. Cook and stir over medium-high heat for about 2 minutes, or until the celery is crisp-tender. Add the chicken broth, and bring the mixture to a boil. Shake the flour mixture, and slowly add it to the celery mixture, stirring constantly. Continue to cook and stir for another minute or 2, or until the mixture is thickened and bubbly. Stir in the water chestnuts, the mushrooms, and, if desired, the almonds. Coat a 2-quart casserole dish with nonstick cooking spray, and place the vegetable mixture in the dish. Combine the bread crumbs and Parmesan cheese in a small bowl, and sprinkle over the mixture. Bake at 350 degrees for about 35 minutes, or until the mixture is bubbly around the edges and the top is golden brown. Serve hot.
POINTS: 1
SERVING SIZE: 1/2 cup
PER SERVING: 56 Calories, 0.3 g Fat, 1.5 g Fiber, 2 mg Cholesterol, 3.5 g Protein, 238 mg Sodium
Old-Fashioned Rice Pudding
Makes 10 servings
Ingredients
1/2 cup plus 2 tablespoons uncooked
short grain white rice
3/4 cup pear or apricot nectar
1/2 cup water
1 quart skim milk
1/2 cup sugar
1/2 cup nonfat dry milk powder
1 cup fat-free egg substitute
2 teaspoons vanilla extract
1/2 cup dark raisins
1/4 teaspoon ground nutmeg
Combine the rice, nectar, and water in a 4-quart pot, and bring the mixture to a boil over high heat. Reduce the heat to low, stir once, and cover. Simmer for 15 minutes, or until the rice is almost tender and most of the liquid has been absorbed. Add the milk, sugar, and nonfat dry milk to the rice mixture, and cook over medium heat, stirring constantly, until the mixture just begins to boil. Reduce the heat to low. Stir 1/2 cup of the hot rice mixture into the egg substitute. Then return the mixture to the pot. Cook and stir for 2 to 3 minutes, or until the pudding thickens slightly. (Do not let it boil.) Remove the pot from the heat, and stir in the vanilla extract and raisins. Coat a 2 1/2-quart casserole dish with nonstick cooking spray, and pour the pudding into the dish. Sprinkle the nutmeg over the top, and place the dish in a pan filled with 1 inch of hot water. Bake at 350 degrees for 1 hour and 10 minutes, or until a sharp knife inserted midway between the rim of the dish and the center comes out clean. Cool to room temperature. Cover and chill for several hours or overnight before serving.
POINTS: 3.5
SERVING SIZE: 3/4 cup
PER SERVING: 178 Calories, 0.3 g Fat, 0.6 g Fiber, 2 mg Cholesterol, 8.4 g Protein, 115 mg Sodium
VARIATIONS: If you wish, you can substitute short grain brown rice for the white rice. Simply increase the water to 1/2 cup plus 2 tablespoons, and cook the rice for 45 to 50 minutes, or until tender. For variety, substitute dried cranberries or dried pitted cherries for the raisins.
