Chicken Stroganoff - Crockpot Method
Makes 6 servings
1 pound frozen boneless skinless chicken breasts
1 can fat free cream of mushroom soup
16 oz. carton fat free sour cream
1 envelope dry onion soup mix
Put frozen chicken in bottom of crockpot. Mix soup, sour cream,
onion soup mix and pour over chicken. Cook on low for 7 hours.
Makes 6 servings. (serve it over rice or noodles, but be sure to add those points)
POINTS:
4Amazing Ate-Layer Open-Faced Taco
PER SERVING (entire taco): 235 calories, 2g fat, 818mg sodium, 41g carbs, 6.5g fiber, 6g sugars, 16g protein -- POINTS® value 4*
Ingredients:
1 large corn tortilla
1 cup butternut squash cubes
1/2 cup shredded lettuce
1/4 cup frozen ground-beef-style soy crumbles (like Boca Ground Burger or Morningsta r Farms Meal Starters Grillers Recipe Crumbles)
2 tbsp. canned black beans
2 tbsp. shredded fat-free cheddar cheese
2 tbsp. salsa
2 tbsp. fat-free sour cream
1 tbsp. jalapeno slices (for a spicy taco) or mild banana pepper slices
1/2 tsp. cumin
1/4 tsp. onion powder
1/4 tsp. garlic powder
1/4 tsp. taco seasoning mix
dash salt
dash cayenne pepper
Directions:
Preheat oven to 400 degrees.
Place corn tortilla on a baking pan sprayed lightly with nonstick spray. Lightly mist the top of the tortilla with nonstick spray, and then cook in the oven for approximately 8 minutes (until crispy).
Place squash cubes in a microwave-safe dish with 1 tbsp. of water. Cover and microwave for 6 minutes. Once cool enough to handle, drain excess water, and then add salt & all spices except for the taco seasoning. Mash well and set aside.
Place frozen crumbles in a microwave-safe dish and h eat for 25 seconds. Stir in taco seasoning, and heat for an additional 25 seconds.
Set crispy tortilla on a plate, and layer ingredients on top in this order: mashed squash, lettuce, black beans, soy crumbles, and then cheese. Heat entire dish in the microwave for 30 seconds.
Top with salsa, sour cream and pepper slices. Now stuff your face!
MAKES 1 SERVING
Tuna Casserole
5 oz uncooked egg noodles
10 3/4 oz can reduced fat cream of mushroom soup
1 can peas, drained
6 oz can solid white tuna in spring water, drained and flaked
3/4 cup 2% shredded cheddar
1/3 cup finely chopped onion
1/2 tsp pepper
2/3 cup reduced fat cheese crackers, crushed
Cook noodles according to package omitting salt and oil. Drain. Combine noodles, soup and next 6 ingredients and pour into 8" baking dish coated with cooking spray. Cover and bake @ 350 for 30 minutes. Sprinkle with crushed crackers, bake uncovered 10 minutes or until thoroughly heated. Serve immediately.
Makes 4 servings of 1 cup @ 8 points per serving.
Bean Burrito Casserole
Servings – 8 - CORE recipe
1 pound of ground turkey, lean ground beef or soy crumbles
1 packet reduced sodium taco seasoning
¾ cup of water
15 oz canned yellow corn, drained
14 oz. canned diced tomatoes with or without green chilies added
15 oz. fat-free canned refried beans
6 oz can of tomato paste
2 cups fat free Shredded Cheddar Cheese
4 cups cooked brown rice
1 medium onion
Dice onion and sauté in large skillet with ground turkey (or beef or soy crumbles). Add water and packet of taco seasoning. Simmer until sauce thickens about 10-15 minutes. Add canned vegetables, tomato paste and beans. Simmer for another 10 minutes until the flavors are well blended.
Spray a casserole dish lightly with canola oil and fill with vegetable/bean/meat mixture. Top with 1 cup of shredded cheddar cheese. Cover with cooked brown rice. Sprinkle remaining cheese over top. Bake covered at 350 until heated through, about 20 minutes. Remove cover and continue baking until cheese is melted, about another 5 minutes.
Grain & Vegetable Casserole
1 cup = 3 points
2 medium carrots, halved lengthwise and thinly sliced
1 can (14.5 ounces) diced or stewed tomatoes, undrained
1 cup sliced fresh mushrooms
1 cup canned black beans, rinsed and drained
1 cup corn kernels (canned or frozen, thawed)
1/2 cup vegetable broth
1/2 cup pearl barley
1/2 cup finely chopped onion
1/3 cup chopped fresh parsley
1/4 cup bulgur
1 clove garlic, minced
1 teaspoon basil, crushed
1/2 teaspoon oregano, crushed
1/2 teaspoon salt
1/4 teaspoon black pepper
Combine all ingredients in 2-quart casserole or 12 x 8-inch glass pan. Cover and bake at 350 F., about 1 hour, or until barley and bulgur are tender and liquid is absorbed, stirring once after 30 minutes. Sprinkle with cheese. Cover and let
stand 5 minutes, or until cheese has melted. Or, cook, covered with plastic wrap in microwave on high power, 25 to 30 minutes, stirring occasionally.
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