Low-Point, Low-Fat, Low-Cal, Low-Everything! - Page 19
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Thread: Low-Point, Low-Fat, Low-Cal, Low-Everything!

  1. #181
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    Sep 2001
    Location
    Ohio
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    hearty vegetable and veal stew

    POINTS| 4
    Servings | 4

    Ingredients
    1 Tbsp olive oil
    1 medium garlic clove(s), chopped
    8 oz lean veal shoulder, cut into 1-inch cubes
    1 cup carrot(s), sliced
    1 small green pepper(s), chopped
    1 small onion(s), chopped
    2 tsp canned tomato paste
    2 cup beef broth
    1/2 cup water
    1 cup canned cannellini beans, drained
    2 Tbsp parsley, chopped, for garnish

    Instructions
    In a Dutch oven, heat oil. Sauté garlic until golden. Brown veal, about 5 minutes; set aside.
    Add vegetables and cook until tender, 6 minutes. Add tomato paste, broth and water. Return veal to pan.
    Cover and simmer 1 to 1 1/2 hours or until veal is tender. Season to taste.
    Add beans; heat through. Sprinkle with parsley and serve. Yields about 1 1/2 to 1 3/4 cups per serving.

  2. #182
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    Sep 2001
    Location
    Ohio
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    chicken jambalaya

    POINTS| 7
    Servings | 4

    Ingredients
    1 serving cooking spray (5 one-second sprays per serving)
    2 1/2 oz turkey sausage, chopped
    1 large onion(s), chopped
    1 medium celery, stalk, chopped
    1 small green pepper(s), chopped
    1/4 tsp cayenne pepper, or to taste
    1/2 tsp dried thyme
    1 tsp table salt
    1/2 tsp black pepper, ground
    2 medium garlic clove(s), minced
    2 medium cooked, skinless chicken breast(s), cubed (about 2 cups)
    28 oz canned tomatoes, whole, plum, peeled with juice
    2 cup fat-free chicken broth
    1 cup uncooked white rice, long-grain

    Instructions
    Coat a large, nonstick saucepan with cooking spray. Over high heat, sauté sausage until crispy on edges. Add onion, celery and green pepper; sauté until tender.
    Reduce heat and stir in cayenne, thyme, salt, pepper and garlic; sauté until garlic is fragrant.
    Stir in chicken, tomatoes, broth and rice. Bring to a simmer, cover and let cook until rice is tender, about 20 minutes. Yields about 1 1/4 cups per serving.

  3. #183
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    Sep 2001
    Location
    Ohio
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    15-minute skillet "cassoulet"

    POINTS| 8
    Servings | 4

    Ingredients
    2 serving cooking spray (5 one-second sprays per serving), or enough to coat skillet
    1 medium onion(s), chopped
    1 medium garlic clove(s), minced
    8 oz Louis Rich Turkey Polska Kielbasa, or similar item, sliced 1/4-inch thick
    1/4 tsp dried thyme
    3/4 cup canned chicken broth
    30 oz canned great northern beans, rinsed and drained
    1 1/2 Tbsp canned tomato paste
    1/2 cup dried bread crumbs

    Instructions
    Preheat broiler.
    Coat a nonstick ovenproof skillet with cooking spray and heat. Add onion, garlic and kielbasa and sauté until onion is tender, about 3 to 4 minutes. Add thyme, broth, beans and tomato paste; simmer 10 minutes.
    Sprinkle bread crumbs over beans. Place skillet under broiler until bread crumbs are browned, about 30 seconds. Yields about 1 3/4 cups per serving.

  4. #184
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    Sep 2001
    Location
    Ohio
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    Low Fat Tuna Salad

    2 (7-ounce) cans tuna packed in water
    3 egg whites, hard boiled
    1/2 cup fat free mayonnaise
    1 (2-ounce) jar pimento
    1/2 cup celery, thinly sliced
    2 tablespoons parsley, chopped
    Pepper, to taste
    1 tablespoon onion, minced
    6 lettuce leaves

    In a large bowl combine all of the ingredients except lettuce leaves. Mix well. Cover and refrigerate until ready to serve, spoon onto lettuce leaves.

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