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Unfried Chicken

prep 10 min
serves 4
point value 7

1/2 c. all-purpose flour
2 large egg whites
1 1/2 c. cornflake crumbs
4 chicken drumsticks, skinned (about 1 lb.)
4 chicken thighs, skinned (about 1 lb.)
1/2 tsp. each salt and black pepper
1/4 c. fat-free buttermilk

1. Preheat the oven to 375 F. Line a large shallow baking pan with foil. Place a wire rack in the pan; spray the rack with nonstick spray.

2. Put the flour on a plate. Lightly beat the egg whites in a shallow dish. Put the crumbs on a plate. Mix the chicken, salt, and pepper in a bowl; stir in the buttermilk. Dip the chicken, one piece at a time, into the flour, them into the eggs, then into the bread crumbs.

3. Put the chicken on the rack and lightly spray with nonstick spray Bake until golden brown and cooked through, about 45 minutes (do not turn).

"Fried" Onion Rings

prep 15 min
serves 4
point value 2

2 Tbsp. all-purpose flour
1/4 tsp. salt
1/2 c. seasoned dried bread crumbs
1/4 c. fat-free egg substitute
2 large (8 oz.) onions, sliced 1/4 inch thick and separated into double rings

1. Preheat the oven to 400 F. Spray a nonstick baking sheet with nonstick spray. Mix the four and salt on a sheet of wax paper. Put the egg substitute in a shallow dish.

2. Coat each double onion ring on the both sides with the flour mixture, shaking off the excess; dip into the egg substitute, then into the crumbs. Transfer to the baking sheet; spray with nonstick spray.

3. Bake until browned on the bottom, 10 minutes. Turn and bake until browned, about 5 minutes.

Idaho Oven Fries

prep 10 min
serves 4
point value 3

4 (5 oz) Idaho Potatoes, scrubbed
1 Tbsp. canola oil
1/4 tsp salt
1/4 tsp. black pepper
1/2 c. ketchup

1. Place a rack in the lowest position in the oven. Preheat the oven to 450 F.

2. Cut each potato lengthwise into 8 wedges. Toss the potatoes with the oil on a heavy rimmed baking sheet and arrange each one flat side down, in a single layer.

3. Bake, without turning, until the bottoms are deep golden and crisp, about 20 minutes; flip the potatoes onto the other flat side. Bake until crisp, about 10 minutes. Sprinkle with the salt and pepper. Serve with ketchup.

Pan-Seared Salmon With Fennel and Dill Salsa

I'm not sure what the point value is on this
Makes 4 servings

1 large tomato, chopped
1 cup finely chopped fennel (about 1/2 bulb, stalks trimmed)
2 tablespoons minced red onion
2 tablespoons minced dill
1 tablespoon red-wine vinegar
1/2 teaspoon salt, divided
1 pound salmon fillet, skinned
Freshly ground pepper to taste
2 tablespoons extra-virgin olive oil

Combine tomato, fennel, onion, dill, red-wine vinegar, and 1/4 teaspoon salt in a medium bowl.

Cut salmon into 4 equal portions and sprinkle with the remaining 1/4 teaspoon salt and pepper. Heat oil in a large nonstick pan over high heat until shimmering but not smoking. Cook the salmon, skinned-side up, until golden brown, 3 to 5 minutes. Turn the salmon over and remove the pan from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 5 minutes more. Serve immediately with the salsa.

Whole-Wheat Cranberry Scones

serves: 10
points: 3

1 1/3 all-purpose flour
2/3 whole-wheat flour
1/4 c sugar
2 1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
3 Tbsp butter cut into small pieces
1/4 c sweetened dried cranberries
2 tsp grated orange rind
1 lrg. egg, lightly beaten
1/2 c fat-free buttermilk
1 tsp confectioners' sugar

1. Pre-heat the oven to 375. Line a baking sheet with parchment paper or wax paper.
2. Combine the all-purpose flour, wheat flour, sugar, baking powder, baking soda, and salt in the butter until the mixture is crumbly.
3.Add the cranberries and orange rind and stir with a fork. Add the egg and buttermilk and stir with a fork until the dry ingredients are just moistened. Gather the mixture into a ball, place on the baking sheet and pat into a 7-inch circle. Cut into 10 wedges. Bake until golden brown and toothpick comes out of the center clean, about 20 minutes. Transfer to a rack. Sift the confectioners sugar over the top cut with a serrated knife and serve warm.

Mini Turkey Sandwhiches

1 tomato chopped
4 slices of bacon, cooked, drained and crumbled
1/4 c miracle whip
1 pkg dinner rolls (12 rolls)
3 slices cheddar cheese-each cut into 4 pieces
1 pkg (9 oz) Roasted Turkey breast
6 lettuce leaves torn in half

combine tomatoes, bacon,and dressing than fill rolls with cheese, turkey, and tomato mix.

I am sure you could make this with any type of meat and also with low fat or whatever dressing you wanted.

Calories 300; total fat 12 grams; sat fat 4.5 grams; cholesterol 35 mg; sodium 910 mg; carbs 32 grams; fiber 2 grams; sugar 7 grams; protein 16 grams; vitamin A 20% DV;
Vitamin C 8% DV; calcium 15% DV; Iron 15% DV

Bruschetta Chicken

1/2 C Sun Dried tomato dressing (I usually will use the whole bottle since I make more pieces of chicken than they have)
1 tomato finely chopped
1/2 C mozzarella cheese
4 boneless, skinless chicken breast (I usually do chicken tenders and they work just as well)

Marinate your chicken for at least 1 hour in dressing.
Grill chicken on BBQ until done. While chicken is grilling chop the tomato and place in a bowl than mix in a little of the dressing until the tomatoes are coated.
When Chicken is done put mozzarella cheese over the top along with the tomatoes.

Calories 200; total fat 7 grams; sat fat 2.5 grams; cholesterol 75 mg; sodium 280 mg; carbs 3 grams; sugars 2 grams; fiber 1 gram; protein 28 grams; iron 6% DV; Vitamin 1 10% DV; Vitamin C 4% DV; calcium 10% DV

cajun broccoli poppers

serving size: 1/2 cup
points: 0

head of broccoli, broken into bite size pieces
1 1/2 tsp cajun seasoning
olive oil nonstick spray

1. Preheat the oven to 450. Spray baking sheet lightly with non stick spray.

2. Lightly spray the broccoli with nonstick spray. Toss with cajun seasoning and spread in a single layer on baking sheet. Roast for 10 minutes.

honey-pecan chicken

serves: 4
points: 7

1/2 c. pecans
2 Tbsp. cornflake crumbs
2 Tbsp honey
1 Tbsp reduced-sodium soy sauce
4 (5-ounce) skinless boneless chicken breasts

1. Preheat the oven to 425. Line baking sheet with foil.

2. Finely chop the pecans in a food processor. sprinkle the pecans and cornflake crumbs on a sheet of wax paper. Combine the honey and soy sauce in a shallow bowl. Dip both sides of each chicken breast into the honey mixture, then into the pecan mixture to coat. Arrange on the baking sheet in a single layer; spray lightly with nonstick spray. Bake until the chicken is cooked through, about 5 min each side.

* pair with a yummy tomato and cucumber salad for a great meal*

cheese and pinto beans tostadas

serves: 4
points: 6

8 (6-inch) reduced-fat corn tortillas
2 tsp. canola oil
1 garlic clove, minced
1 small onion, chopped
1 (15-ounce) pinto beans, rinsed and drained
1 (7-ounce) can corn, or 3/4 cup frozen corn kernels
juice of a lime (about 2 tsp)
1 tsp. ground cumin
1 cup salsa
2 2 Tbsp. chopped cilantro
1/2 cup reduced-fat sharp cheddar cheese
4 Tbsp. non-fat sour cream

1. Preheat the oven to 450. place the tortillas in a single layer on a baking sheet and bake until crisp, 8-10 minutes.

2. heat the oil in a large nonstick skillet over medium-high heat. Add the garlic and onion; cook until the begin to soften, about 2 minutes. Add the beans, corn, cumin, and lime juice; cook stirring occasionally, 4-5 minutes. Stir in the salsa and cook 2 minutes longer. Remove from heat and stir in the cilantro.

3. For each serving, spread 2/3 cup of the bean mixture on a tortilla. Top with 2 Tbsp of the cheese and cover with second tortilla. Garnish with 1 Tbsp of the sour cream and a sprig of cilantro.

*tip: if doubling the recipe try using 1 can of pinto beans and 1 can of black beans. It gives a yummy flavor and texture. Also instead of nonfat sour cream try using nonfat plain yogurt with a dried Lipton onion soup packet mixed in. (1 packet to 32 ounce yogurt)*

spiced pot roast

serves: 6
points: 5
per serving: 1 slice beef with 1 cup veggies and 2 Tbsp. broth

1 (1 1/2-pound) lean eye-round roast, trimmed of all visible fat
1 (14 1/2-ounce) can of reduced sodium beef broth
1 tsp. hot pepper sauce
1 tsp. ground coriander
3/4 tsp salt
1/4 tsp cinnamon
1/4 tsp. ground ginger
1/4 tsp. ground pepper
4 med red potatoes (about 1 lb), quartered
3 carrots, peeled and cut into 1 inch pieces
2 cups frozen pearl onions
3 garlic cloves, minced

You can follow the direction below, or throw the ingredients in a slow cooker on low for about 5-6 hrs. Put the broth, spices, and roast in first and then add the potatoes and veggies last.

1. Spray a dutch oven with olive oil non-stick spray and set over med-high heat. Add the beef and cook, turning frequently, until browned, 8-10 minutes.

2. Stir in the broth, hot pepper sauce, coriander, salt, cinnamon, ginger, and ground pepper; bring to a boil. Reduce the heat to medium-low and simmer, covered, about 1 1/2 hours.

3. Add the potatoes, carrots, onion and garlic; mix well. Simmer, covered, until the beef and vegetables are fork tender, 55-60 minutes. Transfer the beef to a cutting board and let stand for 10 minutes. Cut into 6 slices and serve with the vegetables and broth.