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Tasty low fat dishes help eliminate winter bulk without sacrifice
Pasta and Bean Salad 8 ozs. pasta 1 can ripe olives, drained and halved 2 (14 ozs.) cans diced tomatoes 2 tsp. minced garlic 1 small onion, chopped 1 (15 ozs.) can kidney beans 1/2 C. fat-free Italian salad dressing 1 bell pepper, cut into strips 1 (10 ozs.) bag frozen stir fry veggies
Cook and drain pasta. In frying pan add garlic, beans, diced tomatoes, and veggies. Sauté for five minutes. In a large bowl with a tight fitting lid, combine all ingredients and toss to mix. Refrigerate for several hours until ready to serve. 10 (1 C.) servings. 4 WW points per serving In an 8-inch square dish, layer lettuce, tomatoes, bacon bits, toast cubes, and Cheddar cheese. In a medium bowl, combine Thousand Island dressing, mayonnaise, and parsley flakes. Spread dressing mixture evenly over top. Cover and refrigerate at least 30 minutes. Divide into 4 servings. 3 WW points Savory Potato Topping 1 C. plain fat-free yogurt 2 tsp. imitation bacon bits 1 1/2 tsp. dried chives 1/2 tsp. dried dill weed 1/4 tsp. salt 1/8 tsp. pepper Combine all ingredients; mix well. Refrigerate at least 2 hours before serving, to blend flavors.
Serve on baked potatoes. 4(1/4 cup) servings. 1 WW point/serving Brown meat, onion and pepper, then drain any fat. Combine all ingredients in a sprayed 9 x 13-inch pan. Bake at 325 degrees, covered, for 1 1/2 hours. Top with salsa before serving if desired. Serves 6. 4 WW points Garlic Chicken Kiev 3 Tblsp. reduced-fat margarine - softened 1 Tblsp. snipped fresh chives or parsley 1/8 tsp. garlic powder 6 small skinless boneless chicken breast halves (about 3 pounds) 2 C. corn flakes, crushed (about 1 cup) 2 Tblsp. chopped fresh parsley 1/2 tsp. paprika 1/4 C. buttermilk or 1/4 cup skim milk Heat oven to 425 degrees. Cut margarine crosswise into 6 pieces. Place 1 piece on center of each chicken breast. Fold long sides over margarine; fold up ends and secure with wooden pick. Mix corn flakes, parsley and paprika. Dip chicken into buttermilk; lightly and evenly coat with corn flake mixture. Place chicken breasts, seam sides down, in a 9-inch square pan sprayed with nonstick cooking spray.
Bake uncovered until chicken is done, about 35 minutes. Serves 6. 4 WW points Salt and pepper chicken. Put flour in a zip top bag and add chicken. Close the bag and shake. Heat oil in skillet. Place floured chicken in oil and brown on both sides. Add mushrooms and broth. Cover tightly with lid and simmer until meat is tender. Add additional water or broth if necessary. Serves 4. 4 WW points Dreamy Chocolate Pudding 2 envelopes Dream Whip topping 2 3/4 C. skim milk, divided 1 tsp. vanilla extract 2 Pkgs. sugar-free Instant chocolate pudding Beat Dream Whip topping mix, 1 cup milk and vanilla extract in a large bowl with electric mixer on high speed 6 minutes or until topping thickens and forms peaks. Add remaining milk and pudding mixes; beat on low speed until blended. Beat on high speed 2 minutes, scraping bowl occasionally. Spoon into serving dishes and refrigerate at least 4 hours. Each serving approximately 1/2 to 3/4 cup and it makes 8 servings. 2 WW points per serving. |
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