Southwestern Pumpkin Burgers

Thursday, October 16, 2008

Southwestern Pumpkin Burgers

Recipe courtesy

Prep Time: 1 hr 0 min

Serves: 6 servings
Nutrition Info: 331 calories, 13g fat, 45g carb, 12g protein, 6g fiber

Ingredients: 6 teaspoons extra-virgin olive oil, divided

1 medium onion, chopped

1/2 cup finely chopped red or green bell pepper

1/2 cup fresh or frozen corn

2 cloves garlic, minced

2 teaspoons chili powder

1 teaspoon ground cumin

Fresh Tomato Salsa, optional (recipe follows)

1/2 cup canned unseasoned pumpkin puree

1/2 cup shredded Monterey Jack or Cheddar cheese

1/2 cup toasted wheat germ

1/2 cup fine dry breadcrumbs

2 tablespoons chopped fresh parsley

1/2 teaspoon salt

Freshly ground pepper to taste

6 8-inch flour tortillas (soft-taco size)

2 cups shredded lettuce


Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring often, until softened, 5 to 7 minutes. Stir in bell pepper, corn, garlic, chili powder and cumin; cook, stirring, until fragrant, about 2 minutes more. Transfer to a large bowl; let cool to room temperature, about 10 minutes.

Meanwhile, prepare Fresh Tomato Salsa, if using. Add pumpkin, cheese, wheat germ, breadcrumbs, parsley, salt and pepper to the onion mixture; mix well. With dampened hands, form the vegetable mixture into six 1/2-inch-thick patties, using about 1/2 cup for each. Preheat oven to 325°F. Stack tortillas and wrap in aluminum foil. Place in the oven for about 15 minutes to heat through. (Alternatively, stack tortillas between two damp paper towels; microwave on high for 30 to 60 seconds, or until heated through.) Using 2 teaspoons oil per batch, cook 2 to 4 patties at a time in a large nonstick skillet over medium heat until browned and heated through, about 4 minutes per side. Adjust heat as necessary for even browning. Wrap the patties in tortillas and serve immediately, garnished with lettuce and Fresh Tomato Salsa, if desired.

Thai Vegetable Curry

Thursday, October 9, 2008

Thai Vegetable Curry
I have not tried this yet but I love thai curry and if you did not know this, supposedly spicy foods rev up your metabolism. This recipe is very low in points if you are doing WW (extremely low) so you could always add some chicken, turkey or tofu to the mix and still have a very low point dinner.

This recipe was prepared by Chef Kevin Bozis for
"Stir It Up in Chicago" event at Kendall College, entitled "A Spicy Asian Journey," in August 2005.


2 tablespoons olive oil
1/4 cup Thai Red Curry Powder
1 large white onion, finely diced
1 red bell pepper, finely diced
1 head cauliflower, chopped
4 medium potatoes, peeled and chopped
1 can (15 oz.) lite coconut milk
1 bunch lemongrass, cleaned and chopped
juice of 2 limes

Serves / Yields 8-10 servings (10 servings = 3 pts per serving)

Preparation Instructions

Make a paste with the Thai Red Curry seasoning and water. Heat a large pot with 2 teaspoons oil. Add the onion and bell peppers. Cook over medium heat, stirring often, for a couple minutes. Add the curry paste and blend. Slowly add the coconut milk, whisking to blend. Add the cauliflower and potatoes. Add the lemongrass and lime juice. Bring to simmer, and cook for 30-40 minutes until the potatoes are done.

Pineapple Cranberry Pork Roast

Thursday, October 2, 2008

Pineapple Cranberry Pork Roast
...and it is made in the crockpot!

1 (3 pound) pork roast
1 (20 ounce) can crushed pineapple, undrained
1 (1 ounce) packet dry onion soup mix
1 cup dried cranberries
2 Tablespoons flour
3 Tablespoons water

Place pork roast in a 6-quart crock-pot. In a medium bowl mix pineapple, dry soup mix and dried cranberries; pour over roast. Cook on low heat setting for 8 hours or high heat for 4 hours. Remove roast to serving platter and increase heat to high (if necessary). Whisk together flour and water and blend into pan juices; cover and cook for 15 minutes. To serve slice roast, whisk pan gravy to blend well and serve with sliced roast.Notes: This is a nice change from the usual pork roast. The pineapple and cranberries really accent the pork roast and make a nice, chunky sauce for pouring over mashed potatoes or egg noodles.

Number of Servings: 8 - 10 pts per serving

Oatmeal Custard

Thursday, August 28, 2008

Oatmeal Custard
(not sure who it actually came from, it's been passed around - WW member)

1 egg
1/2 cup uncooked oatmeal
1 cup fat free milk
1/4 tsp vanilla extract
1 tsp Splenda
1 tsp FF vanilla pudding mix
Optional 1/2 cup berries

Mix all ingredients together and bring to heat over medium heat until thickened. I like to add 1/2 cup of frozen blueberries. It's a dream! It's also a pretty big portion.

Blueberry Almond Creme Brulee

Thursday, August 7, 2008

Blueberry Almond Creme Brulee
POINTS® Value: 3
Servings: 6
Preparation Time: 15 min
Cooking Time: 45 min
Level of Difficulty: Moderate


  • 1 cup fat-free evaporated milk
  • 1/2 cup 1% low-fat milk
  • 3 Tbsp sugar
  • 1 tsp almond extract
  • 1 tsp vanilla extract
  • 1/4 tsp table salt
  • 1/8 tsp ground nutmeg
  • 2 large egg(s)
  • 2 medium egg white(s)
  • 1 cup blueberries, fresh or frozen and thawed
  • 2 Tbsp slivered almonds, toasted
  • 1 Tbsp sugar
  1. Preheat oven to 300°F.
  2. In blender, combine evaporated milk through to nutmeg and blend for 1 minute. Add eggs and egg whites; blend until smooth. Stir in blueberries.
  3. Pour mixture evenly into six 6-ounce baking dishes coated with cooking spray. Place dishes in 9 x 13-inch baking pan filled 1/2-inch high with water. Bake until knife inserted in center comes out clean, about 45 minutes.
  4. Preheat broiler. Remove baking dishes from pan and sprinkle each with 1 teaspoon almonds and 1/2 teaspoon sugar.
  5. Place baking dishes on baking sheet and broil until sugar melts, about 2 to 3 minutes.

Turkey Tomato Hash

Thursday, July 31, 2008

Turkey Tomato Hash
Submitted by Katschi

1 lb ground turkey
1 19 oz can diced tomatoes
1 cup frozen corn
1 onion, diced
1 green pepper, chopped (today I used peas instead)
1 tsp dried dill
1 tsp Mrs Dash Chipotle seasoning
1 tsp garlic powder

In a large covered skillet, cook turkey till no longer pink. Add remaining ingredients, cover and simmer for about 30 minutes.

Diet Soda Cake

24 muffins at 2 points each or
12 slices of cake at 3 points each

Most Popular:

1 box dry chocolate cake mix
2 egg whites
12 ounces diet cola

Mix together and bake in 13 x 9 inch pan according to package directions. Add 2 Tablespoons Fat Free Cool Whip for zero additional points, or “frost” cake with entire 8 ounce container for 1 extra point per serving.

Other flavors:
Orange cake mix with either diet orange or diet crème soda
Yellow cake with diet red or diet cherry
Yellow cake mix with diet crème soda or diet sprite type soda and toss in ½ cup fresh blueberries. (not enough to make point difference)
Spice cake mix with diet root beer

Manuela's Pasta

Thursday, July 17, 2008

Manuela's Pasta (contributed by Manuela, hence the name)

1 c. cooked whole wheat pasta
2 tbsp. fresh parsley, chopped
1 clove garlic, diced fine
Sundried tomatoes in olive oil, chopped
1 oz. Monterey Jack with jalapeno

I sauteed the garlic in a bit of the oil the tomatoes came in. I then tossed that with the pasta to coat, added the parsley and tomatoes, then topped it with the cheese until it was nice and melty.

I figured this at 5 pts. per serving.

Provolone and Olive Stuffed Chicken Breasts

Provolone and Olive Stuffed Chicken Breasts



  • 1/4 cup shredded provolone cheese, preferably aged
  • 3 TBS chopped California ripe olives
  • Ground Pepper to taste
  • 4 boneless, skinless chicken breasts (1 -1 1/4 lb total)
  • 1 egg white (I will probably replace with egg beaters)
  • 1/2 cup plain dry breadcrumbs (I might replace with crushed cornflakes)
  • 1/2 TSP salt
  • 2 TSP extra virgin olive oil

Preheat oven to 400°F. Lightly coat a baking sheet with sides with cooking spray. Combine the provolone, olives and pepper in a small bowl. Lightly beat the egg white with a fork in a medium bowl. Mix the breadcrumbs and salt in a shallow dish. Cut a horizontal slit along the thin, long edge of a chicken breast half, nearly through to the opposite side. Open up each breast and place one-fourth of the cheese filling in the center. Close the breast over the filling, pressing the edges ¬firmly together to seal. Repeat with remaining chicken breasts and filling. Hold each chicken breast half together and dip in egg white, then dredge in breadcrumbs. (Discard leftovers.) In a large nonstick skillet, heat the oil over medium-high heat. Add chicken and cook until browned on one side, about 2 minutes. Transfer chicken to the prepared baking sheet, browned-side up, and bake until it is no longer pink in the center or until an instant-read thermometer registers 170°F, about 20 minutes. 242 CALORIES PER SERVING; 9 G FAT; 68 MG CHOLESTEROL; 11 G CARBOHYDRATE; 27 G PROTEIN; 572 MG SODIUM. SERVES 4 READY TO EAT: 50 MINUTES

Blueberry Oat Muffins

Tuesday, July 15, 2008

Blueberry Oat Muffins (contributed by Manuela)

1 c. rolled oats
1 c. buttermilk
1/2 c. whole wheat flour
1/2 c. all-purpose flour
1 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. salt
3/4 c. brown sugar
1 egg beaten
1 c. blueberries
1 c. grated apples OR 1/4 c. oil, OR 1/4 apple sauce

  1. Combine oats with buttermilk and let stand about 1/2 hour.
  2. Combine the dry ingredients.
  3. Add beaten egg and/or apples, oil to oats and buttermilk.
  4. Add dry ingredients, mix until moistened. Mix in blueberries.
  5. Fill greased muffin tins about 3/4 full and bake at 400 degrees for 15-20 minutes.

So moist and delicious! 3 pts if you use oil, 2.5 if you use apples (I prefer oil--moister and you taste blueberries not apple).

Baked Beef Ziti

Thursday, July 3, 2008

Baked Beef Ziti
Servings: 8
Preparation Time: 20 min
Cooking Time: 50 min
Level of Difficulty: Moderate

12 oz uncooked ziti
1 tsp olive oil
2 medium garlic clove(s), minced
1/3 pound raw lean ground beef
1 tsp dried oregano
1 tsp dried thyme
1 tsp dried rosemary
1/2 tsp table salt
1/2 tsp black pepper
28 oz canned crushed tomatoes
1 cup part-skim mozzarella cheese, shredded


Preheat oven to 350°F.

Cook pasta according to package directions; drain and set aside.

Meanwhile, heat oil in a medium saucepan over medium heat; add garlic and sauté 2 minutes. Add beef and cook until browned, breaking up meat with a spoon as it cooks, about 3 to 5 minutes; drain off any fat and set pan back over medium heat.

Add oregano, thyme, rosemary, salt and pepper; stir to coat beef. Cook until herbs become fragrant, about 2 minutes. Add tomatoes and bring mixture to a boil; reduce heat and simmer for 5 minutes. Spoon a small amount of beef-tomato mixture into bottom of a 4-quart casserole dish (just enough to cover surface); top with half of cooked ziti. Next, layer with half of remaining beef-tomato sauce and half of mozzarella cheese. Layer with remaining ziti and then top with remaining beef-tomato sauce; sprinkle with remaining mozzarella cheese. Bake until cheese is golden and bubbly, about 30 minutes. Slice into 8 pieces and serve. Yields 1 piece per serving.

Angel Food Cake

Monday, June 30, 2008

(submitted by Manuela)

1 mini angel food cake
1 cup berries (love raspberries and can't beat them for fiber)
1 tsp sugar

Mix sugar with the berries to make syrup. Top cake with the berries. Add 1 tbs of real whip cream or 3 tbs of the low fat for a 3-4 pt dessert.

Chili Rubbed Pork Tenderloin

(submitted by spunkysuzi)

1 tbsp chili powder
1 tsp salt
1 tsp oregano
1/2 tsp ground pepper
1/2 tsp cumin
1/4 tsp ground red pepper

1. Let pork stand at room temp for 30 mins
2. Spray baking pan and preheat oven to 450
3. Combine all spices on a sheet of wax paper and roll tenderloin in it to coat
4. Roast 25 to 30 mins depending on the size of the tenderloin
5. Remove and let pork stand for 5 mins before slicing per serving

213 cal
6 g fat
36 g protein
2 g carb
1 g fibre

5 ww pts

Beef Taco Bake

1 lb. lean ground sirloin

1 - 10 ¾ oz. can tomato soup
1 cup Pace thick & chunky salsa
½ cup 1% milk
6 – 8 in. flour tortillas (cut into 1-inch pieces)
1 cup low fat shredded cheddar cheese (4 oz.)

1. In skillet, brown beef.
2. Add soup, salsa, milk, tortillas and ½ the cheese.
3. Spoon into 2qt. shallow baking dish. Cover.
4. Bake at 400 degrees for 30 minutes. Sprinkle with remaining cheese.
If you are doing WW, this is a little pt. heavy. If I remember correctly, around 9 for a small piece but you can cut down on the tortillas to reduce and use skim milk. Make sure to check the tortillas nutritional value because they vary greatly.