Vegetarian Chili

Another great one from Jennifer!

Vegetarian Chili
Submitted by: Jennifer Bleeks
makes 8, 1 1/4 cup servings Point value: 3

Ingredients:
1 1/4 cup chopped onion
1 cup of chopped red pepper
1 cup of chopped green pepper
3/4 cup of celery
3/4 cup of carrot
3 garlic cloves, minced
1 Tablespoon chili powder
1 1/2 cups of mushrooms, quartered
1 cup cubed zucchini
1 can of tomatoes drained and cut-up (28 oz)
1 can 19 oz black beans, drained and rinsed
1 can 19 oz chick peas, drained and rinsed
1 12 oz can kernel corn (undrained)
1 Tablespoon ground cumin
1 1/2 tsp of basil and oregano (dried)
1/2 tsp of cayenne pepper

Instructions:
Spray saucepan
add onion, peppers, celery, carrots, garlic and chili powder
cook over medium heat, until veggies are soft (approx 6 minutes), stir often
add mushrooms, and zucchini and cook and stir for another four minutes
add tomatoes, beans, chick peas, corn, cumin, oregano, basil and cayenne pepper
Stir well
Bring to a boil, then reduce heat to medium low
cover and simmer for 20 minutes stirring occasionally.

Chicken Taco Bake from Jennifer

Thanks Jennifer, this looks really good!

Chicken Taco Bake: serves 4. (6 points)
Submitted by: Jennifer Bleeks

Ingredients:
1/2 pound skinless boneless chicken, cut into 12 pieces
1/2 cup onion, chopped
1/2 cup green bell pepper, chopped
1 3/4 cups chucky tomato sauce (15 oz can) [you can use regular tomato sauce if you don't like chunky!]
1 1/2 tsp taco seasoning mix
1 tsp dried parsley
1/2 cup whole kernel corn
1 1/2 cups hot cooked noodles, rinsed and drained
1/2 cup reduced fat Cheddar cheese, shredded
1/4 cup fat free sour cream (optional)

Instructions:
Preheat oven to 350F
spray a 9-inch square baking pan with cooking spray
In a large skillet, sprayed with cooking spray, brown chicken pieces, onion, and green pepper, storring occasionally
Stir in tomato sauce, taco seasoning mix, and parsley flakes
Add corn and noodles. Mix well to combine
Pour mixture into prepared baking dish
Evening sprinkle cheddar cheese over top
Bake 20 to 25 minutes
Place on a wire rack and let set 2-3 minutes.
Cut into 4 pieces.
Top each piece with 1 tbsp sour cream, if desired.

(the six points includes the sour cream!)

Creamless Cream of Cauliflower Soup

Another great one from Kim! This looks great, perfect for a rainy day.
CREAMLESS CREAM OF CAULIFLOWER SOUP

Makes 6 servings; 1 point per serving

2 teaspoons canola oil
1 medium onion, chopped or 3/4 cup frozen chopped onion
2 ribs celery, chopped
1 small head of cauliflower cut into florets or 4 cups frozen cauliflower,thawed
1 medium potato (about 12 ounces) peeled and diced
1 teaspoon rubbed sage
1 teaspoon dried thyme
1 teaspoon dry mustard
1 teaspoon celery seed
4 cups fat-free vegetable broth
1/2 teaspoon salt
1/4 teaspoon ground black pepper
3 tablespoons golden raisins for garnish

1. Heat oil in a large saucepan over low heat. Add the onion and celery and cook stirring often until golden. About 5 minutes. If onion begins to brown, lower heat.

2. Add the cauliflower and diced potato and cook, stirring for 1 minute. Sprinkle in seasonings, stir well and cook until fragrant, about 20 seconds.

3. Pour in the broth and bring to a simmer. Cover, reduce heat to low and simmer until the potato and cauliflower are soft. (about 15 minutes)

4. Working in batches if necessary, puree the soup in a food processor fitted with the chopping blade or in a blender.

5. Return puree to the saucepan and set over medium heat and cook just until heated through, about 1 minute. Season with salt and pepper, ladle into bowls and top each serving with 1/2 tablespoons of golden raisins.

Note: Adjust amount of seasonings to taste, can also be omitted if desired.

Variation: Use broccoli instead of cauliflower. I prefer the broccoli version without the sage, thyme, dry mustard and celery seed.

Nutritional Information per serving:
Calories 78; Total Fat 2g; Fibre 2g.

A GREAT WAY TO GET IN A SERVING OF VEGGIES.

Yummy coleslaw from Kim

Kim sent this great coleslaw recipe along, just in time for BBQ season. Thanks Kim!

Here is a great recipe I use to help get through those summer barbeques. A great take along that you know you will be able to enjoy guilt free.

Total Points Value 3 points
Number of Servings 6 1/2 cup servings
Points per serving 1/2 point per 1/2 Cup

Ingredients

3 C Shredded Cabbage
1 med Carrot Shredded

1/3 C Ultra Low Fat Miracle Whip Salad Dressing (6 Tbsp = 1/3 C)
1 Tbsp White Vinegar
2 tsp Sugar
1/2 tsp Salt
1/2 tsp Celery Seed

Stir together the last five ingredients until sugar is dissolved; add cabbage and carrot and stir until evenly coated. Store in refridgerator. Can be doubled

QUICK TIP: Purchase the bags for shredded coleslaw mix at the local grocery store.

I hope everyone enjoys this as much as I do.

SEAN'S TIP: try substituting Splenda for the sugar as well!

BBQ Chicken Pizza

This yummy one courtesy of Chris Drew. Thanks!

Barbecue Chicken Pizza

1/4 cup barbecue sauce
1/4 cup pizza sauce
2 boneless, skinless chicken breasts
2 cups sliced mushrooms
1 medium red onion, sliced thinly
1/2 tsp dried oregano
1 12" pizza crust
1 cup shredded, low fat monterey jack cheese
1 - 2 tbsp chopped, fresh cilantro or parsley

Combine 2 tbsp barbecue sauce with pizza sauce in a small bowl. Set aside. Grill chicken breats over medium-hot coals for about 5 minutes per side,(I use my George Foreman) until juices run clear and chicken is no longer pink inside. Brush generously with remaining barbecue sauce during cooking. Remove from grill and let cool slightly. Slice into thin strips and set aside. Spray a medium, non-stick skillet or wok with Pam spray. Add mushrooms and onions. Cook over medium,-high heat until vegetables are tender, about 5-6 minutes. Add oregano and cook for 1 more minute. Remove from heat. Spread sauce evenly over unbaked pizza crust. Top with mushroom-onion mixture, followed by chicken. Sprinkle with cheese and cilantro. Bake at 450 for 13 - 14 minutes, until crust is lightly browned and cheese is melted. Serve immediately.

Makes 1 12 inch pizza, 6 large slices for 5 points per slice.

1 Point Pumpkin Pie

Crustless Pumpkin Pie

Ingredients:

1 can pumpkin (15 oz)
1 can evaporated skim milk (12 oz)
3/4 cup egg substitute (or 3 egg whites)
1/2 tsp salt
3 tsp pumpkin pie spice
1 tsp vanilla
2/3 C. Splenda (or sugar) or to taste

Instructions:

Combine all ingredients and beat until smooth.
Pour into a 9" sprayed pie pan
Bake at 400 for 15 minutes, and then at 325 for 45 minutes or until a knife inserted in center comes out clean.

Serves 8
Whole Pie: 8 points (or ONE pt. for 1/8 pie)

TIP!
Top this pie with a little fat free Cool-Whip for even more of a treat! Counts as a vegetable serving and high in fiber!

Improved 0 point Vegetable Soup

Improved 0 point Vegetable Soup

Makes about 15 cups, freezes well

8 cups chopped zucchini
4 cups chopped carrots
1 large onion - chopped
10 cups water
10 tsp. "Croyden" chicken soup mix
2-3 tsp salt
2-3 tsp minced garlic (from a jar)
Handful chopped fresh parsley
Handful chopped fresh dill (optional)
1/4-1/3 cup cous-cous (optional to thicken)

Place all ingredients in soup pot except cous-cous and bring to a boil. Then simmer on low heat for about 2 hours. Add cous-cous the last 1/2 hour.

Leave soup as-is or use hand blender & blend in pot until lumpy or smooth... your preference.

To freeze parsley & dill: Just wash carefully and place in plastic bags.

Sun-dried Tomato Chicken

Sun-dried Tomato Chicken

POINTS values per serving | 5
Servings | 4

Main Meals | Preparation time – 10 minutes
Cooking time – 8 minutes

Makes 4 servings

Ingredients

4 item boneless skinless chicken breast
1/4 tsp table salt
1/2 tsp chili powder
1/4 tsp black pepper
1 cube chicken broth, dry cubes
1/3 cup water
4 Tbsp sun-dried tomatoes, with oil, drained
1/4 cup light sour cream
1 serving olive oil cooking spray

Instructions


Combine: ¼ tsp salt, ¼ tsp pepper and ½ tsp chili powder and sprinkle on both sides of chicken (I like them spicy so I use more chili and pepper, not quite double).

Heat frying pan with cooking spray and cook breasts on medium high heat for 8 minutes turning once. Remove chicken and keep warm. (You can also cook the chicken on the BBQ or simply a non-stick pan and some water.)

Dissolve one chicken or veg boullion cube in 1/4 cup hot water. Cut oil-packed sun-dried tomatoes into thin strips to make 4 tbsp. You can squeeze them in paper towels or rinse to reduce the oil. Add boullion and tomato to pan, stir until liquid is reduced by half (takes about 2 minutes). Add ¼ cup low fat sour cream and cook 4 minutes more until slightly thickened. Pour over chicken and serve immediately.

Goes well with Orange Pecan salad!

Welcome to Low Point Recipe swap!

Greetings, and welcome. This web site is a place to share recipes, particularly those recipes that are lower point values in the Weight Watchers food plans. To add a recipe, you can either add it in the comments section below an existing post, or email it to me. I will be adding links to some resources such as WW.ca and others to the right very soon. In the mean time, I'll get things started with one of my favorite recipes!