Tangy Slow Cooker Pork Roast

Makes 8 servings

1 large onion, sliced
2 1/2 pounds boneless pork loin roast
1 cup hot water
1/4 cup white sugar
3 tablespoons red wine vinegar
2 tablespoons soy sauce
1 tablespoon ketchup
1/2 teaspoon black pepper
1/2 teaspoon salt
1/4 teaspoon garlic powder
1 dash hot pepper sauce, or to taste

1. Arrange onion slices evenly over the bottom of the slow cooker, and then place the roast on top of the onion. In a bowl, mix together water, sugar, vinegar, soy sauce, ketchup, black pepper, salt, garlic powder, and hot sauce; pour over roast.
2. Cover, and cook on low for 6 to 8 hours, or on High for 3 to 4 hours.

Per Serving: 210 Cal, 7.7 g Fat, 66 mg Chol, 487 mg Sod, 9.6 g Carb, 0.4 g Fib, 24.5 g Prot.

POINTS value:

Comments: This was Tammy's type of pork roast; nice and dry. The coating around the meat was really good, but it was too dry for me. It would have been better in my opinion cooked about five or six hours on low.

Stovetop Macaroni and Cheese

Got a mac-and-cheese craving? This quick recipe will work with any mixture of cheeses you have on hand, but be sure that at least one of them is a sharp cheese (like cheddar). This ensures good flavor. Serve with a sprinkling of grated nutmeg and a side of minted, steamed green beans.

Makes 6 servings

2 1/4 cups elbow macaroni
1 cup fat-free milk
3/4 cup shredded reduced-fat sharp cheddar cheese
3/4 cup shredded reduced-fat Monterey Jack cheese
1/3 cup shredded American cheese
1/3 cup shredded part-skim mozzarella cheese
1/2 teaspoon ground white pepper

1. Cook the macaroni according to package directions; drain and return to the pot.
2. Add the milk, cheddar, Monterey Jack, American cheese, mozzarella, and pepper. Cook over low heat, stirring constantly, until the cheeses melt, about 5 minutes.

Per Serving (generous 1 cup): 299 Cal, 9 g Fat, 5 g Sat Fat, 0 g Trans Fat, 30 mg Chol, 353 mg Sod, 35 g Carb, 1 g Fib, 18 g Prot, 402 mg Calc.

POINTS value: 7

Comments: The macaroni wasn't bad. It didn't have as much flavor as Kraft macaroni, so the kids didn't like it as much. I thought it was good, especially with a little seasoning. It would probably also taste good with something like peas mixed in it to give it a little more flavor.

Herb Roasted Pork

Makes 8 servings

1 teaspoon rubbed sage
1/2 teaspoon salt
1/4 teaspoon pepper
1 clove garlic, crushed
1 (5 pound) boneless pork loin
1/2 cup sugar
1 tablespoon cornstarch
1/4 cup vinegar
1/4 cup water
2 tablespoons soy sauce

1. Preheat oven to 325 degrees F (165 degrees C).
2. In a bowl, combine sage, salt, pepper, and garlic. Rub thoroughly all over pork. Place pork in an uncovered roasting pan on the middle oven rack.
3. Bake in the preheated oven approximately 3 hours, or until the internal temperature reaches at least 150 degrees F (65 degrees C), depending upon the desired doneness.
4. Meanwhile, place sugar, cornstarch, vinegar, water, and soy sauce in a small saucepan. Heat, stirring occasionally, until mixture begins to bubble and thicken slightly. Brush roast with glaze 3 or 4 times during the last 1/2 hour of cooking. Pour remaining glaze over roast, and serve.

Per Serving: 472 Cal, 24.6 g Fat, 138 mg Chol, 474 mg Sod, 14 g Carb, 0.1 g Fib, 45.8 g Prot.

POINTS value: 11

Comments: We used a 4.5 pound butt pork roast, since they were on sale. It was actually a nine pounder that we had cut in half to use the rest later. The glaze on the roast is really good. This would probably taste even better on a pork tenderloin.

Sauteed Summer Squash

Zucchini and yellow squash both fall under the category of summer squash. Feel free to use either--or a combination of both--in this recipe.

Makes 4 servings

2 teaspoons olive oil
3 medium yellow squash, diagonally sliced
1/2 teaspoon grated lemon zest
1 tablespoon fresh lemon juice
1 teaspoon finely chopped fresh thyme
1/8 teaspoon salt
1/8 teaspoon freshly ground pepper

In a large nonstick skillet over medium heat, heat the oil. Saute the squash, turning occasionally, until golden brown, about 5 minutes. Sprinkle with the lemon zest, lemon juice, thyme, salt, and pepper; cook, stirring occasionally, until heated through, about 3 minutes longer.

Per Serving (1/4 of squash): 40 Cal, 2 g Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 71 mg Sod, 4 g Carb, 1 g Fib, 1 g Prot, 23 mg Calc.

POINTS value: 1

Comments: I'm not much of a squash person, but Tammy likes it. She thought this was okay. We've had better tasting squash, but maybe not as healthy with a lot more salt and seasonings to flavor it. We didn't have the fresh thyme, so we just used a 1/4 teaspoon dried thyme.

Chicken with Apples and Cider

Makes 4 servings

2 tablespoons vegetable oil
1 Granny Smith apple, cored and sliced
1 tablespoon packed dark brown sugar
4 (4-ounce) skinless boneless chicken breasts
1/4 teaspoon cinnamon
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 medium onion, thinly sliced and separated into rings
1/2 cup apple cider
1/4 cup cider vinegar
2 cups hot cooked wide noodles

1. In a large nonstick skillet over medium heat, heat 1 tablespoon of the oil. Saute the apple until lightly browned, about 5 minutes. Sprinkle with the brown sugar; cook, stirring frequently, until tender, 3-5 minutes longer. Transfer to a plate.
2. On a sheet of wax paper, sprinkle the chicken with the cinnamon, salt, and pepper. In the skillet, heat the remaining 1 tablespoon oil. Saute the chicken until browned, 4-5 minutes on each side. Transfer to another plate.
3. In the skillet, cook the onion, covered, until tender, 6-8 minutes; stir in the cider and vinegar. Reduce the heat and simmer 2 minutes. Return the chicken to the skillet; simmer, spooning the sauce over chicken, until chicken is cooked through and liquid is reduced by half, 4-5 minutes.
4. Return the apples to the skillet; cook until heated through, about 2 minutes. Arrange the noodles on a platter; top with the chicken mixture, pouring any remaining juices over chicken.

Per Serving (1 chicken breast, 1/2 cup noodles, and 1/4 cup sauce): 352 Cal, 11 g Fat, 1 g Sat Fat, 0 g Trans Fat, 89 mg Chol, 273 mg Sod, 36 g Carb, 2 g Fib, 27 g Prot, 35 mg Calc.

POINTS value: 8

Comments: The recipe was alright; probably a 5 out of 10. Once again the chicken was very good. We couldn't find apple cider right now so we just used apple juice. The sauce was a little too vinegary.

Fettuccine with Chicken and Broccoli Rabe

This dish has a lot going for it: It's beautiful, nutritious, and filling, with a generous portion of chicken in each serving.

Makes 4 servings

1 bunch broccoli rabe, cleaned and chopped
6 ounces spinach fettuccine
4 teaspoons olive oil
4 (4-ounce) skinless boneless chicken breasts
1 teaspoon salt
1 teaspoon dried oregano
1/4 teaspoon crushed red pepper
1 onion, thinly sliced and separated into rings
4 garlic cloves, minced
1 head radicchio, shredded
2 tablespoons grated Parmesan cheese
1/4 teaspoon freshly ground pepper
1/4 cup chopped fresh basil

1. In a large pot of boiling water, cook the broccoli rabe 2 minutes. With a slotted spoon, transfer to a bowl. In the boiling water, cook the fettuccine according to package directions; drain.
2. In a large nonstick skillet, heat 2 teaspoons of the oil. Add the chicken, salt, oregano, and red pepper and saute until cooked through, 4-5 minutes on each side. Transfer to plates.
3. In the skillet, heat the remaining 2 teaspoons of oil; saute the onion and garlic until tender, 3-4 minutes. Stir in the broccoli rabe and radicchio; cook, stirring frequently, until tender, 4-5 minutes. Add the fettuccine, then sprinkle with the cheese and black pepper. Serve topped with the chicken and sprinkled with the basil.

Per Serving (1/4 of pasta with 1 chicken breast): 339 Cal, 8 g Fat, 2 g Sat Fat, 0 g Trans Fat, 92 mg Chol, 746 mg Sod, 37 g Carb, 5 g Fib, 29 g Prot, 147 mg Calc.

POINTS value: 7.

Comments: This meal was excellent. The best part of it was the chicken. Tammy said it was the best chicken she's ever had and tasted restaurant quality. It was really flavorful. We couldn't find Broccoli Rabe anywhere so we substituted Broccoli instead. I've heard you can also substitute Swiss Chard for it as well. The total prepare and cook time was about 1 hour, so not too bad. The radicchio is really bitter uncooked, but added flavor to the dish when cooked. It still was a little bitter, but it complemented the other flavors.

Pumpkin-Apple Bread

We tend to forget about pumpkin when it isn't Halloween or Thanksgiving but since it has so much to offer nutritionally, you might consider making this year round.

Makes 10 servings

2 cups all-purpose flour
1/4 cup granulated sugar
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon pumpkin pie spice
1 large egg
1 cup low-fat buttermilk
1 apple, peeled, cored, and grated
1/2 cup canned pumpkin puree
1 teaspoon confectioners' sugar

1. Preheat the oven to 350 F; spray a 9 x 5-inch loaf pan with nonstick spray
2. In a large bowl, combine the flour, granulated sugar, baking powder, baking soda, salt, and pumpkin pie spice. In a small bowl, beat the egg; add the buttermilk, apple, and pumpkin. Pour over the flour mixture; stir until just blended (do not overmix).
3. Spoon into the pan. Bake until a toothpick inserted in the center comes out clean, 1-1 1/4 hours. Cool in the pan on a rack 10 minutes; remove from the pan and cool completely on the rack. Dust with the confectioners' sugar.

Per Serving (1/10 of loaf): 137 Cal, 1 g Fat, 0 g Sat Fat, 0 g Trans Fat, 22 mg Chol, 243 mg Sod, 28 g Carb, 1 g Fib, 4 g Prot, 57 mg Calc.

POINTS value: 3

Comments: Simple to make. We used 2/3 cup apple sauce instead of the grated apple. The inside is very moist.

Zucchini Risotto with Sun-Dried Tomatoes

Flavor-packed sun-dried tomatoes supply the zip in this delicious dish. Snip the tomatoes with sharp kitchen shears instead of using a knife to chop them.

Makes 4 servings

3 1/2 cups reduced-sodium vegetable broth
1/2 cup tomato juice
1 tablespoon olive oil
6 shallots, finely chopped
4 medium zucchini, chopped
1/2 cup dry white wine
1 1/3 cups Arborio rice
16 sun-dried tomato halves (not oil-packed), finely chopped
1/2 cup finely chopped fresh parsley
1 tablespoon finely chopped fresh marjoram, or 1/2 teaspoon dried
2 tablespoons grated Parmesan cheese
1/4 teaspoon freshly ground pepper
Chopped fresh parsley, to garnish

1. In a medium saucepan, combine the stock and tomato juice; bring to a boil. Reduce the heat and simmer.
2. In a medium nonstick saucepan, heat the oil. Saute the shallots until soft, about 2 minutes. Add the zucchini and wine; cook until the zucchini is softened, about 5 minutes longer. Add the rice; cook, stirring, about 1 minute.
3. Add 1 cup of the stock mixture, the sun-dried tomatoes, parsley, and marjoram; cook, stirring, until the liquid is absorbed. Continue adding stock, 1/2 cup at a time, stirring until the stock is absorbed before adding more, until rice is just tender. The total cooking time should be about 25-30 minutes. Stir in the cheese and pepper; serve at once, garnished with the parsley.

Per Serving (1 1/2 cups): 368 Cal, 5 g Fat, 1 g Sat Fat, 0 g Trans Fat, 2 mg Chol, 412 mg Sod, 69 g Carb, 4 g Fib, 11 g Prot, 105 mg Calc.

POINTS value: 7.

Tip: For an alcohol-free risotto, you can substitute nonalcoholic dry white wine or broth for the wine.

Comments: This was a pretty easy recipe to do that made a ton of food. The serving size is 1 1/2 cups, and we didn't even use that much. Tammy really liked it since she is more into the tomato Italian style dishes with no meat. I thought it was alright. It needed a little more flavor, so I sprinkled some Season-All and hot-pepper flakes on it, and it was much better. The Arborio rice tastes a little bit like brown rice where it is more chewy. For those that are naive, like we are, dry wine is wine that is not sweet. Any type of non-sweet white wine or cooking white wine is what the recipe is calling for.

Moo Shu Chicken

Everyone's take-out favorite--including the kids! Make the pancakes ahead of time; well wrapped in plastic wrap, they freeze beautifully. In a pinch, use flour tortillas in place of the pancakes.

Makes 8 servings

4 tablespoons reduced-sodium soy sauce
4 garlic cloves, minced
3/4 pound skinless boneless chicken breasts, cut into 2-inch strips
1 teaspoon minced peeled fresh ginger
2 cups shredded Napa cabbage
2 cups shredded bok choy (Chinese cabbage)
1 carrot, shredded
1/2 cup canned straw mushrooms, rinsed, drained, and thinly sliced
1/2 cup canned bamboo shoots rinsed, drained, and thinly sliced
1/4 teaspoon hot chili oil
8 Whole-Wheat Moo Shu Pancakes (recipe follows)
4 teaspoons hoisin sauce

1. To prepare the marinade, in a gallon-size zip-close plastic bag, combine 2 teaspoons of the soy sauce and half of the garlic; add the chicken. Seal the bag, squeezing out the air; turn to coat the chicken. Refrigerate, turning the bag occasionally, 1 hour. Drain and discard the marinade.
2. In a small bowl, combine the remaining 2 tablespoons of soy sauce and the remaining garlic with the ginger; set aside.
3. Spray a large nonstick skillet or wok with non-stick spray; heat. Saute the chicken until cooked through, 2-3 minutes. Transfer to a plate.
4. In the skillet, combine the cabbage, bok choy, carrot, mushrooms, and bamboo shoots; cook, stirring frequently, until the cabbage and bok choy begin to wilt, 4-5 minutes. Add the chicken, the soy sauce mixture, and the hot chili oil; toss to combine.
5. To serve, spread the pancakes with the hoisin sauce; top with the chicken mixture and roll up.

Per Serving (1 pancake with about 3/4 cup filling): 252 Cal, 2 g Fat, 1 g Sat Fat, 0 g Trans Fat, 20 mg Chol, 363 mg Sod, 44 g Carb, 5 g Fib, 15 g Prot, 58 mg Calc.

POINTS value: 4

Whole-Wheat Moo Shu Pancakes

Makes 8 servings

1/2 cup whole-wheat flour
1/2 cup all-purpose flour
5 tablespoons water

1. In a medium bowl, combine the flour and water; stir until a smooth dough forms, 3-4 minutes. If dry, add a few drops of water. Knead the dough in the bowl until it is soft and elastic, about 3 minutes. Divide into 8 pieces.
2. On a lightly floured surface, roll each piece of dough into a 6-inch circle. Layer between sheets of wax paper; cover with plastic wrap and refrigerate until ready to use, up to 2 hours. (If the pancakes shrink slightly, roll them out again just prior to cooking).
3. Heat a medium nonstick skillet. One at a time, cook the pancakes, turning every 10 seconds, until light brown spots appear on both sides, 30-40 seconds. Wrap in foil and keep warm until ready to use.

Per Serving (1 pancake): 60 Cal, 0 g Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 1 mg Sod, 13 g Carb, 2 g Fib, 2 g Prot, 4 mg Calc.

POINTS value: 1

Comments: This recipe was delicious. It took a little more work finding all of the ingredients, but it definitely was worth it. The bok choy is a little easier to find at the grocery story, but the Napa cabbage took a couple of stores to find. You can substitute any green cabbage in place, but the Napa cabbage has more of a lettuce/celery texture to it. What really brings out the taste in this recipe is the hoisin sauce added to the pancake. The chicken/vegetable mixture is a little spicy and bland, but when eaten with the sweet tasting hoisin sauce on the pancake, the flavors are really brought out. Hoisin sauce can be found in the Asian food section along with the hot chili oil. I used 3/4 teaspoons of the hot chili oil just to make it a little more spicier. We are going to make this next week since a head of Napa cabbage and bok choy are enough for two batches.

Classic Pot Roast

Gentle simmering can turn a moderately priced, not-so-tender cut of beef into delicious and tender pot roast. The flavor improves when made ahead.

Makes 8 servings

2 tablespoons + 2 teaspoons olive oil
2 pounds bottom or top round boneless beef roast, trimmed of all visible fat
2 onions, finely chopped
1/2 carrot, finely chopped
1 celery stalk, finely chopped
2 garlic cloves, minced
1 1/2 teaspoons finely chopped fresh rosemary, or 1/2 teaspoon dried
1 1/2 teaspoons finely chopped fresh sage, or 1/2 teaspoon dried
6 juniper berries, crushed (optional)
1/2 cup dry red wine
1 cup chopped canned plum tomatoes, with juice
1 cup low-sodium beef broth
1/2 teaspoon salt
Freshly ground pepper, to taste

1. In a large nonstick saucepan or Dutch oven over medium heat, heat the oil. Add the roast and brown on all sides, about 6 minutes. Transfer the roast to a plate. Add the onions, carrot, celery, garlic, rosemary, sage, and juniper (if using) to the pan. Saute, stirring constantly, until the vegetables are golden and fragrant, about 10 minutes.
2. Add the wine, turning up the heat slightly and scraping up the browned bits from the bottom of the pan. Return the roast to the pan and cook 2 minutes. Stir in the tomatoes, stock, salt, and pepper (the liquid should cover only about one-third of the meat); partially cover and bring to a boil. Reduce the heat, cover, and simmer gently, turning the meat occasionally, until tender when tested with a fork, about 2 hours.
3. Slice the meat thinly across the grain. Skim the fat from the gravy. Return the meat in the gravy in the pot and reheat over low heat. If you desire a thicker gravy, boil the gravy over high heat, for a minute or two, keeping the sliced meat warm.

Per Serving (2 slices meat with 1/3 cup gravy): 202 Cal, 10 g Fat, 2 g Sat Fat, 1 g Trans Fat, 60 mg Chol, 245 mg Sod, 5 g Carb, 1 g Fib, 7 g Prot, 26 mg Calc.

POINTS value: 5

Tip: If you want to skim a bit more fat from this dish, allow it to cool, then blot the top of the gravy with a few sturdy paper towels.

Comments: The flavor in this turned out really good. We didn't use the juniper and we used dried rosemary and fresh sage. If we did it again, we would do step one normal and then do the rest of the steps in a slow cooker and cook it on low for about eight hours. The two hours was definitely not enough time to make the roast tender. The gravy tasted good over mashed potatoes.

Basic Crepes

These versatile French pancakes are simple to make and store. You can even fill these with spreadable fruit for a quick special breakfast or treat for the kids.

Makes 8 servings

1/2 cup all-purpose flour
1/4 teaspoon salt
1/2 teaspoon ground nutmeg
1 cup fat-free milk
2 large eggs, lightly beaten

In a medium bowl, combine the flour, salt, and nutmeg. In a small bowl, combine the milk and eggs. Slowly whisk the milk mixture into flour mixture until smooth. Let stand 15 minutes. Coat an 8-inch nonstick skillet with nonstick spray and heat over medium heat until hot. Stir the batter and pour a scant 1/4 cup into the skillet, tilting in all directions to cover the bottom with a fairly thin film. Cook 1-1 1/2 minutes. Turn the crepe over and cook 15-20 seconds longer. Transfer to a plate and repeat with remaining batter for 8 crepes total.

Per Serving (1 crepe): 58 Cal, 1 g Fat, 0 g Sat Fat, 0 g Trans Fat, 54 mg Chol, 105 mg Sod, 8 g Carb, 0 g Fib, 3 g Prot, 45 mg Calc.

POINTS value: 1

Tips: Crepes can be made ahead and frozen for up to one month. To store, place a piece of wax paper or plastic wrap between each crepe when stacking, cool to room temperature, then wrap with plastic wrap and aluminum foil before freezing. To use, thaw in the refrigerator overnight.

Comments: They are also good with just powder sugar; you can dust them with the powdered sugar. This is a good low-fat breakfast because a half cup of fresh strawberries is only one point and could end up filling three crepes. The fat-free whipping cream is 0 points, so if you have three crepes with 1/2 cup strawberries and whipped cream, it is only 4 points. We might add vanilla next time because it would probably taste good with the nutmeg in it.

Classic Four-Bean Salad

Any combination of beans will do for this favorite picnic or potluck salad; try cannellini, adzuki, green, or fava beans.

Makes 6 servings

1 cup thawed frozen lima beans
1 cup canned red kidney beans, rinsed and drained
1 cup canned chickpeas, rinsed and drained
1 cup canned black beans, rinsed and drained
1 celery stalk, diagonally sliced
1/2 red onion, finely chopped
1 red bell pepper, seeded and diced
1/4 cup fat-free creamy peppercorn ranch salad dressing
1/4 teaspoon coarsely ground black pepper

In a large bowl, combine all of the ingredients. Refrigerate, covered, until the flavors are blended, at least 1 hour.

Per Serving (About 1 cup): 166 Cal, 1 g Fat, 0 g Sat Fat, 0 g Trans Fat, 0 g Chol, 353 mg Sod, 32 g Carb, 10 g Fib, 9 g Prot, 57 mg Calc.

POINTS value: 3.

Comments: We made this to go along side the Chalupa. It was good. We couldn't find the fat-free creamy peppercorn ranch so we just used the regular version. It still tasted pretty light. It had a lot of color, and it definitely is a good summer side dish.

Chalupa (Slow Cooker)

Makes 16 Servings

4 lb pork roast

1 lb. dry pinto beans

2 garlic cloves, minced

1 Tbsp. ground cumin

1 Tbsp. dried oregano

2 Tbsp. chili powder

1 Tbsp Salt

4-oz can chopped green chilies

water

1. Cover beans with water and soak overnight in slow cooker.
2. In the morning, remove beans (reserve soaking water), and put roast in bottom of cooker. Add remaining ingredients (including the beans and their saoking water) and more water if needed to cover all the ingredients.
3. Cook on High 1 hour, and then on low 6 hours. Remove meat and shred with two forks. Return meat to slow cooker.
4. Cook on High 1 more hour.
5. Serve over a bed of lettuce. Top with grated cheese and chopped onions and tomatoes.

Per Serving: 210.1 Cal, 9 g Fat, 3 g Sat Fat, 0 g Trans Fat, 50 mg Chol, 868.2 mg Sod, 17.9 g Carb, 11.4 g Fib, 28.7 g Prot.

POINTS value: 4

Comments: We've made these before and they are really good. They are great if your are feeding company since they make a lot of servings. We were having the four missionaries in our ward over for this meal. The recipe is really easy to make and tastes great served us a filling for a soft shelled burrito with toppings.

Honey-Mustard Pork Chops

If you want to , liquefy the honey in the microwave; place in a small microwavable bowl and heat at 20 to 30 percent power for 30 seconds.

Makes 4 servings

4 teaspoons honey
1/4 cup Dijon mustard
1 teaspoon cider 0r wine vinegar
1/4 teaspoon salt
Freshly ground pepper, to taste
4 (5-ounce) bone-in loin pork chops, 1-inch thick

1. To prepare the marinade, in a small saucepan over low heat, heat the honey until it liquefies. Stir in the mustard, vinegar, salt, and pepper; cool to room temperature.
2. Place the pork chops in a gallon-size zip-close plastic bag; add the marinade. Seal the bag, squeezing out the air; turn to coat the chops. Refrigerate, turning the bag occasionally, at least 8 hours or overnight. Remove the chops from the refrigerator 30 minutes before broiling.
3. Preheat the broiler. Discard the marinade. Place the chops on the broiler rack and broil 3-4 inches from the heat until cooked through, 6-7 minutes on each side.

Per Serving (1 chop): 178 Cal, 7 g Fat, 3 g Sat Fat, 0 g Trans Fat, 10 mg Chol, 124 mg Sod, 2 g Carb, 0 g Fib, 26 g Prot, 27 mg Calc.

POINTS value: 4.

Comments: These were pretty easy to make. It only took about 15 minutes the night before to make the marinade and then the broiling was only 12 minutes. They tasted good; Tammy liked them since they were more dry due to the broiling cooking method. The ones that tasted the best were the ones that didn't have a bunch of marinade on when cooking. Some of the ones with heavy marinade had a strong mustard taste.

Spicy Meatloaf

As always, leftover meatloaf is great the next day. Try it on a bed of mesclun, topped with Dijon mustard or ketchup.

Makes 4 servings

2 teaspoons canola oil
1 cup finely chopped mushrooms
1 onion, finely chopped
1 carrot, finely chopped
1 celery stalk, finely chopped
1 pound lean ground beef (5% or less fat)
1/2 cup quick-cooking oats
1 large egg
2 tablespoons tomato paste
1 tablespoon Worcestershire sauce
3-4 garlic cloves, minced
1 teaspoon finely chopped fresh rosemary, or 1/2 teaspoon dried
1 teaspoon finely chopped fresh sage, or pinch dried
1 teaspoon finely chopped fresh thyme, or 1/2 teaspoon dried
1/4 teaspoons hot red pepper sauce
1/4 cup tomato puree or tomato sauce

1. Preheat the oven to 350 F; spray a 9-inch-square baking pan with nonstick spray. In a large nonstick skillet, heat the oil. Saute the mushrooms, onion, carrot, and celery until softened, about 5 minutes.
2. In a large bowl, combine the sauteed vegetables, beef, oats, egg, tomato paste, Worcestershire sauce, garlic, rosemary, sage, thyme, and pepper sauce. Shape into a loaf about 7x5x2-inches and place in the pan. Bake 30 minutes. Top with the tomato puree (diluted with a little water, if needed) and bake 30-45 minutes longer. Cut into 8 slices.

Per Serving (2 slices): 275 Cal, 10 g Fat, 3 g Sat Fat, 1 g Trans Fat, 115 mg Chol, 207 mg Sod, 18 g Carb, 3 g Fib, 29 g Prot, 51 mg Calc.

POINTS value: 6

Comments: Tammy didn't really like this recipe. Too much ground beef for her. I thought it was okay. It definitely was good to look at with all the colors from the vegetables, but their wasn't a lot of flavor. I thought it needed more salt or a flavorful sauce to go with it, and you couldn't even tell there was hot pepper sauce in it so it wasn't much of a spicy meatloaf. It also took a long time to make. There is over an hour of cooking time in the oven and then all the vegetable chopping and cooking takes at least a half hour as well.

Buttermilk Pancakes

The key to these light and fluffy pancakes is whipping the egg whites well before folding them into the batter.

Makes 6 servings

1 1/2 cups all-purpose flour
3/4 teaspoon baking soda
3 large eggs, separated
1 tablespoon sugar
1 3/4 cups low-fat buttermilk
1 tablespoon unsalted butter, melted

1. In a large bowl, combine the flour, baking soda, and salt; stir well. In a medium bowl, whisk together the egg yolks and sugar until well combined. Stir in the buttermilk and butter; stir into the flour mixture until well combined. In a clean medium bowl, beat the egg whites with an electric mixer or wire whisk to stiff peaks. Gently fold the whites into the flour mixture.
2. Coat a nonstick griddle or skillet with non-stick spray and heat over medium heat. Spoon a scant 1/4 cup of batter for each of 18 pancakes onto the griddle and spread into a 3 1/2-inch circle. Cook until the tops are covered with bubbles, 3-4 minutes. Turn pancakes and cook until the edges are lightly golden, about 2-3 minutes longer.

Per Serving (3 pancakes): 204 Cal, 5 g Fat, 2 g Sat Fat, 0 g Trans Fat, 114 mg Chol, 459 mg Sod, 30 g Carb, 1 g Fib, 9 g Prot, 101 mg Calc.

POINTS value: 4.

TIP: To have pancakes or waffles on hand for a weekday breakfast, make the recipe as directed and allow the pancakes or waffles to cool on a wire rack. Wrap them individually in plastic wrap and freeze. Then heat pancakes until warm in the microwave, 1 to 2 minutes, or toast waffles in the toaster oven.

Comments: The pancakes were good but for some reason they didn't turn out tasting as good as the waffles using the same ingredients. We used grape jelly on them since we had run out of syrup. We are freezing some of the pancakes to have on the weekend.

Peasant Pasta

Here's an easy and delicious way to get your dark-green leafy vegetables. Use any combination of broccoli rabe, spinach, Swiss chard, or kale.

Makes 4 servings

4 teaspoons olive oil
2 onions, finely chopped
1 garlic clove, minced
1/2 cup low-sodium chicken broth
1 (10-ounce) bag triple-washed spinach, coarsely chopped
2 cups coarsely chopped Swiss chard
1/4 teaspoon salt
Freshly ground pepper, to taste
2 cups whole-wheat tube pasta such as ziti or penne
1/2 tablespoon fresh lemon juice

1. In a large nonstick skillet over medium heat, heat the oil. Saute the onions and garlic until softened, about 5 minutes. Add the broth; cook until most of the broth evaporates, 3-4 minutes.
2. Place the spinach and chard in a steamer basket; set in a large saucepan over 1 inch boiling water. Cover and steam until the greens are tender, 5-6 minutes.
3. Remove the greens from the steamer; squeeze out any excess moisture. Stir into the onion mixture; add the salt and pepper. Cook, stirring frequently, 1 minute. Set aside and keep warm.
4. Meanwhile, cook the pasta according to package directions; drain and place in a large serving bowl. Add the greens and sprinkle with the lemon juice; toss to combine.

Per serving (1/4 of pasta): 285 Cal, 5 g Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 350 mg Sod, 54 g Carb, 9 g Fib, 11 g Prot, 199 mg Calc.

POINTS value: 5.

Comments: This was a nice hot lite summer dinner. There wasn't a lot of flavor to it, but it still was good. The kids ate it, which is always a positive. Our grocery store didn't have Swiss chard, so we used kale instead. We also used lemon juice concentrate instead of fresh lemon juice. We don't have a steamer basket so we used a large pot to put the water in and then we had a metal strainer that fit over the top of it. The meal was surprisingly satisfying. It would probably taste good with chicken or even adding frozen peas to it.

Buttermilk Waffles

The key to these light and fluffy waffles is whipping the egg whites well before folding them into the batter.

Makes 6 servings

1 1/2 cups all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon salt
3 large eggs, separated
1 tablespoon sugar
1 3/4 cups low-fat buttermilk
1 tablespoon unsalted butter, melted

1. In a large bowl, combine the flour, baking soda, and salt; stir well. In a medium bowl, whisk together the egg yolks and sugar until well combined. Stir in the buttermilk and butter; stir into the flour mixture until well combined. In a clean medium bowl, beat the egg whites with an electric mixer or wire whisk to stiff peaks. Gently fold the whites into the flour mixture.
2. Heat the waffle maker according to manufacturer's directions. For a double waffle maker, spoon 1/2 cup of batter into the waffle maker and spread quickly. Close the waffle maker and cook 3-4 minutes until puffed and golden or according to manufacturer's directions. Repeat for 12 waffles total.

Per Serving (2 waffles): 204 Cal, 5 g Fat, 2 g Sat Fat, 0 g Trans Fat, 114 mg Chol, 459 mg Sod, 30 g Carb, 1 g Fib, 9 g Prot, 101 mg Calc.

POINTS value: 4

Comments: This recipe turned out a lot fluffier than the ones we've used with the pancake mix. It turned out really good. The kids always enjoy waffles and pancakes. The pancake recipe is the same just frying on a griddle instead of in a waffle maker.

Classic Spaghetti and Meatballs

Serving a crowd? This recipe fits the bill. It's also a terrific weeknight standby, as the meatballs and sauce can be made ahead and kept in the refrigerator for up to two days or in the freezer for up to three months.

Makes 10 servings

1 tablespoon olive oil
2 onions, finely chopped
4 garlic cloves, minced
1 pound ground skinless turkey breast
1/2 pound lean ground pork (10% or less fat)
1/2 cup Italian-seasoned dried bread crumbs
1/4 cup grated Parmesan cheese
1 large egg
2 egg whites
1/4 cup fat-free milk
2 teaspoons Worcestershire sauce
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 (28-ounce) can crushed tomatoes
2 tablespoons chopped fresh oregano, or 2 teaspoons dried
1 pound spaghetti
1 ounce Parmesan cheese, shaved

1. Preheat the oven to 350 F. Spray a 10 x 15-inch jelly-roll pan with nonstick spray; set aside.
2. In a large nonstick skillet over medium-high heat, heat the oil; add the onions and garlic. Cook, stirring occasionally, until golden, 7-10 minutes.
3. In a large bowl, combine the turkey, pork, bread crumbs, grated Parmesan, egg, egg whites, milk, Worcestershire sauce, salt, pepper, and half of the cooked onions and garlic. Shape into 20 balls and place in a single layer without touching each other on the jelly-roll pan. Bake until lightly browned, about 20 minutes.
4. In a large saucepan, bring the tomatoes and remaining half of cooked onions and garlic to a boil; add the meatballs. Reduce the heat and simmer, covered, until the meatballs are cooked through, 18-20 minutes. Stir in the oregano.
5. Meanwhile cook the spaghetti according to package directions; drain. Toss the spaghetti with the meatballs in a large serving bowl and serve with the shaved Parmesan.

Per Serving (about 1 cup spaghetti and sauce with 2 meatballs): 369 Cal, 6 g Fat, 2 g Sat Fat, 0 g Trans Fat, 68 mg Chol, 619 mg Sod, 51 g Carb, 6 g Fib, 28 g Prot, 162 mg Calc.

POINTS value: 7

Comments: I made and cooked the meatballs and onions and garlic the night before. It took almost 40 minutes instead of the suggested 20 to cook the meatballs. The next day it took about 30 minutes to make the sauce and spaghetti. The meatballs are very flavorful, and it was a meal that the kids enjoyed. Made plenty of leftovers.

Hash Brown Potatoes

Though purists may not approve, you can also toss in a handful of cooked chopped carrots for a pretty and healthy variation.

Makes 4 servings

2 teaspoons canola oil
1 1/4 pounds all-purpose potatoes, peeled, cooked, and cut into 1/2-inch cubes
2 onions, finely chopped
1/2 cup chicken broth
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper

In a large nonstick skillet over medium heat, heat the oil. Saute the potatoes and onions until lightly browned, about 5 minutes. Add the broth, salt, and pepper. Reduce the heat and cook, patting the mixture down and turning it over as it forms a crust, about 15 minutes longer.

Per Serving (1/4 of potatoes): 159 Cal, 3 g Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 304 mg Sod, 32 g Carb, 3 g Fib, 3 g Prot, 21 mg Calc.

POINTS value: 3

Comments: We enjoyed this for breakfast. I only used one onion and I didn't cook the potatoes before putting them in the skillet. The dish turned out fine with the modifications. To complement the potatoes, I sauteed a 1/2 pound of ground pork I had leftover from dinner for tonight and added it to four eggs scrambled. This made about four servings with three extra POINTS added to the meal.

Update: We made it again, but this time we peeled four potatoes and cooked them in the microwave for about 5 minutes. We then cubed them and cooked them in the fry pan. It tasted really good; a lot better than the first time. I think next time we'll cube the potatoes and then cook them in a bowl in the microwave to soften them since slicing the cooked potatoes was a little crumbly.

Orange Chicken with Broccoli

If you like, pair each portion of this Chinese restaurant favorite with 1/2 cup white rice (and increase the POINTS value per serving by 2).

Makes 4 servings

4 teaspoons vegetable oil

1 tablespoon minced peeled fresh ginger

1 pound skinless boneless chicken breasts, cut crosswise into 1/2-inch strips
2 cups broccoli florets

1/4 cup water

1/2 cup low-sodium chicken broth

1/4 cup orange juice

3 tablespoons reduced-sodium soy sauce

1 teaspoon cornstarch, dissolved in 1 tablespoon water

1 orange, peeled and sectioned

1. In a medium nonstick skillet over medium heat, heat the oil. Add the ginger and saute, stirring often, 2 minutes. Transfer to a small plate with a slotted spoon.
2. In the same skillet, saute the chicken until cooked through, about 5 minutes. Transfer to another plate. In the skillet, combine the broccoli and water, stirring to scrape up the browned bits from the bottom of the pan; cook, covered, until tender-crisp, 3-4 minutes. Return the chicken to the skillet; stir in the broth, orange juice, and soy sauce. Add the dissolved cornstarch; cook, stirring frequently, until the mixture boils and thickens slightly. Add the orange; heat through. Top with the ginger and serve.

Per Serving (about 1 cup): 221 Cal, 6 g Fat, 1 g Sat Fat, 0 g Trans Fat, 66 mg Chol, 389 mg Sod, 12 g Carb, 3 g Fib, 29 g Prot, 49 mg Calc.

POINTS value: 4

Comments: This was excellent and very flavorful. The kids both ate all of it and liked everything. The oranges surprised us by tasting really good. We made 1 1/2 batches of it to give us six servings, enough to be able to take to work for lunch. I did the preparations the night before by cutting up the chicken, grating the ginger, peeling and separating the orange and putting them in separate Ziploc bags. I also mixed the broth, soy sauce and orange juice together and put in a baggy. Preparation was about 15 minutes and cooking time was about 40. We used frozen broccoli pieces for the broccoli florets. We served the dish over a mixture of jasmine and brown rice.

Cheese Scones

These tangy scones make a deliciously different side dish. Or serve them with a tossed green salad for a light lunch.

Makes 16 servings

1 1/2 cups all-purpose flour
1/2 cup whole-wheat flour
1 tablespoon baking powder
3/4 teaspoon dry mustard
1/4 teaspoon salt
1/4 cup cold butter, cut into small pieces
1 cup shredded extra-sharp cheddar cheese
1/2 cup + 2 tablespoons fat-free milk

1. Preheat the oven to 425 F. Spray a baking sheet with nonstick spray.


2. In a large bowl, combine the all-purpose flour, whole-wheat flour, baking powder, mustard, and salt. With a pastry blender, cut in the butter until the mixture is crumbly.


3. Add 3/4 cup of the cheese and stir with a fork. Add the milk and stir with a fork until the dry ingredients are just moistened. Gather the mixture into a ball. On a lightly floured surface, roll lightly into a 7-8 inch circle. Cut into 16 circles with a 1 3/4 inch round cutter, dipped in flour between each cut.


4. Place the circles on the baking sheet; sprinkle the remaining 1/4 cup cheese on the tops of the circles. Bake until golden brown and a toothpick inserted in the center comes out clean, about 12 minutes. Transfer the scones to a rack to cool, 2-3 minutes. Serve warm or cooled completely.

Per Serving (1 scone): 114 Cal, 5 g Fat, 3 g Sat Fat, 0 g Trans Fat, 15 mg Chol, 196 mg Sod, 12 g Carb, 1 g Fib, 4 g Prot, 104 mg Calc.

Points value: 2.

Comments: These are very yummy. They taste more like a biscuit and are dry. They are a perfect side to eggs in the morning, which is what we tried. It was fairly easy to prepare considering it was my first time making bisquits. I would have made the roll to cut longer the next time so they would be smaller circles. Only got about 11 slices from the roll I made. Preparation time took about 30 minutes. It didn't have enough flavor for the kids to enjoy.