Baked Chicken Croquettes

1 (12.5 oz.) Can 99% Fat Free White Chicken, in water
1/4 Cup Egg Substitute
1/2 Cup Chopped Onion
3/4 Cup Cornmeal, divided
1/4 teaspoon Salt
1/2 teaspoon Pepper

Preheat oven to 375 degrees.
Place a piece of foil (dull side up) on a cookie sheet and spray with non-stick cooking spray. Pour the contents of the canned chicken (liquid and all) into a medium bowl. Using your fingers, break the chicken up until it looks shredded. Add egg, onion, salt, pepper and 1/4 cup of cornmeal, reserving the rest of the cornmeal. Mix to combine ingredients.
Measure out 1/4 cup of chicken mixture and form into a patty. Roll the patty in the remaining cornmeal to coat. Do this for each patty. Place the patties onto the cookie sheet. Spray the top of each patty lightly with non-stick cooking spray. Bake for approximately 20 minutes, turning once to brown both sides.

Serves: 8
Per Serving: 103 Calories; 1g Fat (5.7% calories from fat); 12g Protein; 11g Carbohydrate; 1g Dietary Fiber; 24mg Cholesterol; 238mg Sodium. Exchanges: 1/2 Grain (Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fat. WWP: 2

Ham and Potato Frittata

2 Cups Thawed Shredded Hash Browns
3 oz. (about 1/2 Cup) 97% Fat Free Ham, diced
1/2 Cup Chopped Bell Pepper
1/2 Cup Sliced Green Onions
16 oz. Egg Substitute
1/2 Cup Fat Free Milk
1/2 teaspoon Salt
1/4 teaspoon Black Pepper
1/2 Cup Fat Free Shredded Cheddar Cheese

Preheat oven to 350F. Spray a 9" deep-dish pie pan with butter flavored non-stick cooking spray. Combine potatoes, ham, bell pepper& onions, mix well. Spoon into pie pan. In small bowl whisk together egg beaters, ff milk, salt & black pepper. Pour egg mixture over potato mixture in pan. Bake 30-32 min. or until a knife inserted in the middle comes out clean. Remove from oven. Spread shredded cheese evenly over frittata place back into the oven for 2-3 minutes or until cheese is melted. Let stand 5 min. Cut into 4 wedges.

Serves: 4
Per Serving: 156 Calories; 1g Fat (7.3% calories from fat); 22g Protein; 13g Carbohydrate; 1g Dietary Fiber; 13mg Cholesterol; 1099mg Sodium. Exchanges: 0 Grain (Starch); 8 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 0 Fat. WWP: 3

Hash Brown Bake

1 (20 oz.) Bag of Simply Potatoes Shredded Hash Browns
4 oz. Cooked Skinless Turkey, shredded
1 Cup Fat Free Cheddar Cheese, shredded
1 Cup Bell Peppers, chopped
1/2 Cup Egg Substitute, slightly beaten
1/2 Cup Fat Free Milk
2 teaspoons Salt
1/4 teaspoon Black Pepper

Preheat oven to 425 degrees. Press potatoes into bottom of an eight inch square dish. Bake for 25 minutes, or until heated through. Cool ten minutes. In a mixing bowl, combine turkey, cheese, and bell peppers. Mix well. Pour mixture onto the potato crust. In another mixing bowl, combine the egg substitute, milk, salt and black pepper. Mix well. Pour over turkey mixture. Reduce oven temperature to 350 degrees and bake for 25 minutes, or until set.

Serves: 4
Per Serving: 273 Calories; 4g Fat (12.0% calories from fat); 24g Protein; 36g Carbohydrate; 3g Dietary Fiber; 22mg Cholesterol; 1527mg Sodium. Exchanges: 0 Grain (Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat. WWP: 5

Stuffed Burgers

1/4 Cup Egg Substitute
1 Cup Water
1 (6 oz.) Box Stove Top Stuffing Mix
1/2 teaspoon Minced Garlic (from Jar)
2 Green Onions, sliced thin
1 pound 96% Lean Ground Beef

In a medium bowl, combine the egg substitute and water. Stir in the stuffing mix and let sit for 5 minutes, stirring occasionally. Add the garlic, onions and ground beef; mix well with your hands to combine. Divide into 11 balls (approx. 1/3 cup each). Spray a large skillet with non-stick cooking spray. Place each ball (3-4 at a time depending on how big your skillet is) and mash down lightly with a spatula to flatten into patties. Cook over medium heat on each side until the meat is no longer pink in the middle. Serve on light hamburger buns along with your favorite toppings for additional points.

Serves: 11
Per Serving: 115 Calories; 2g Fat (19.6% calories from fat); 9g Protein; 11g Carbohydrate; trace Dietary Fiber; 24mg Cholesterol; 273mg Sodium. Exchanges: 1/2 Lean Meat; 0 Vegetable.
WWP: 2

Turkey Broccoli Divine

16 oz. Frozen Broccoli
10 oz. Cooked Turkey, shredded
1 (10 oz.) Can 98% Fat Free Cream of Chicken Soup
1/2 Cup Skim Milk
1/2 Cup Fat Free Mayo
1 teaspoon Lemon Juice
3/4 teaspoon Curry Powder
1/2 Cup Fat Free Shredded Cheddar Cheese

Place broccoli in a microwave safe dish. Cover and microwave on high power for 7 minutes. Drain broccoli and top with turkey.
Combine soup, milk, mayo, lemon juice and curry. Pour over turkey and top with cheese.
Bake at 350 degrees for 20 minutes.

Serves: 4
Per Serving: 217 Calories; 6g Fat (23.8% calories from fat); 29g Protein; 12g Carbohydrate; 4g Dietary Fiber; 55mg Cholesterol; 452mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 0 Non-Fat Milk; 0 Fat. WWP: 4

Southwest Pasta Salad




Ingredients

1 - 8oz box of Wheat Pasta - Eden Foods small vegetable shells, organic (or equivalent - Image shows it made with multigrain penne)
1 - 15 oz can Publix GreenWise Organic Whole Kernel Corn (or equivalent)
1 - 15 oz can of Publix GreenWise Organic Black Beans (or equivalent)
1 cup Salsa (organic)
I cup shredded, low fat cheddar cheese
1 cup diced organic green pepper (bell pepper)
Optional: add garlic powder, black pepper, or cayenne pepper to taste (in any combination)

Nutritional Info


Fat: 3.3g
Carbohydrates: 45.6g
Calories:267.8
Protein: 14.2g



Prepare pasta according to package directions. Drain, rinse and put into large bowl.

Drain and reserve the liquids from the canned corn and black beans.

Combine all ingredients with the cooked pasta in a large bowl and mix well. Add small amounts of the reserved canned liquids if desired.

Serve immediately or cover and refrigerate. Serve cool or at room temperature. Serves 8 as main course, or up to 16 as side dish.

Number of Servings: 8

Spicy Baked Eggplant


Ingredients

6 long chinese eggplants
1 tbsp olive oil
1 tsp salt
1 tsp red cayenne pepper powder

Nutritional Info


Fat: 3.9g
Carbohydrates: 16.9g
Calories:102.5
Protein: 2.8g



Wash & cut eggplants into 1" thick rounds. Add 1-2 tbsp of olive oil, salt & cayenne pepper. Mix well until the eggplant rounds are well coated with the oil & spices. Coat a cookie sheet with olive oil spray. Spread the eggplant ont he cookie sheet and bake at 450 degrees for about 20 min until the eggplant starts to get light brown and crispy.

Number of Servings: 4

Chicken Taco Soup




Ingredients

1/2 Medium Onion, Chopped
1 Tblsp Olive Oil, or Vegetable Oil
3 Cans of Chicken Broth (10.75 oz.)
1 Can of Corn (12 oz)
1 Can of Tomato Sauce (.5 cup)
2-3 Cups of Water
3 Chicken Breast, cut in to 2 inch pieces
1 Packet of Taco Seasoning
Cayenne Pepper to taste

Nutritional Info


Fat: 3.9g
Carbohydrates: 7.6g
Calories:166.7
Protein: 24.8g



Start by putting onions in soup pot, with oil and sautee until transparent. Add chicken broth, water, tomato sauce and corn, taco seasoning and bring to a boil. Add chicken, and bring down to a simmer. Cover and let it cook for about an hour, or until chicken falls apart. Add cayenne pepper, salt to taste. You can serve with sour cream, and cheddar cheese, but the serving portions do not include that! So you will have to add that to your meal!

Makes 8 -1 cup servings

Number of Servings: 8

Crisp Garlic Oven Fries



Ingredients

2 Lg Baking potatos with skin
Olive Oil cooking spray
Garlic salt 4 tsp
Oregeno flakes 1 tbsp
Mrs.Dash 1 tbsp
Paprika 1 tbsp

Nutritional Info


Fat: 0.4g
Carbohydrates: 33.0g
Calories:144.0
Protein: 4.2g



Makes 4 servings

Preheat oven to 450'.
Wash and pat dry Potatos skin on, cut into thin strips or wedges.
In large ziplock bag mix garic salt, oregeno, and Mrs. Dash.
Spray potato strips with cooking spray, place in ziplock bag and shake to coat.
Place on cookie sheet, sprinkle with paprika and bake 15 - 20min., then turn to brown evenly, bakeanother 15 - 20 min.. .
For extra crisp, turn on broil for a minute or two. WATCH closely!!!!



Number of Servings: 4

Raisin Bran Muffins



Ingredients

3 cups Splenda
4 1/2 cups Whole Wheat/Whole Grain Flour
1/2 cup White Flour
5 tsp. soda
2 tsp. salt
1 tbsp. ground nutmeg
1 tbsp. ground cloves
1 tbsp. ground cinnamon
3/4 cup egg substitute
1 cup unsweetened applesauce
2 tbsp. vanilla extract
1 quart low-fat buttermilk
15 oz. Post Raisin Bran Cereal

Nutritional Info


Fat: 0.9g
Carbohydrates: 17.8g
Calories:86.5
Protein: 3.7g



Pre-heat oven to 400 degrees

Combine dry ingredients together (except raisin bran - wait until the end). Then add, egg substitute, applesauce, vanilla combination. Then add buttermilk and raisin bran.

Fill regular size muffin cups about 2/3 full. Use pam spray or paper muffin liners.

Bake at 400 degrees for 15 - 20 minutes. Makes about 4 dozen. Can keep remaining batter in tight container in refrigerator for about 1 week.

Number of Servings: 48