Irving's Place | IF NOTHING CHANGES, NOTHING CHANGES

Delicious Skillet Chicken

This recipe can be made in under 10 minutes - you can prepare the vegetables
and chicken before you leave for work! Goes well over rice or pasta
(extra points) or with a green salad or steamed vegetables.

Makes 4 servings

1 tbsp olive oil
1 carrot (chopped)
2 onions
1 celery stalk (chopped)
3/4 lb. boneless, skinless chicken breasts (cut in strips)
1 (14 1/2 oz) can crushed tomatoes with basil, oregano & garlic
4 tsp grated Parmesan cheese
1 TBSP chopped basil (optional since it is in the tomatoes)
1/2 tsp salt
1/4 tsp pepper

Heat oil in large skillet. Sauté veggies until softened (about 10 minutes).
Add chicken strips. Cook until opaque (about 5 minutes). Stir in remaining
ingredients and cover. Simmer for 10 minutes, until flavors blend.

POINTS: 4

Delicious Skillet Chicken

Makes 4 servings

Breakfast Casserole Serves - 8; Points - 4

1 can reduced fat crescent rolls
1 1/2 cups fat free egg substitute
8 Healthy Choice Low Fat Breakfast Sausage Patties (fully cooked), crumbled
1 cup fat free shredded cheddar cheese

Preheat oven to 350 degrees.

Spray a 9" x 13" baking dish with non-stick cooking spray. Roll out crescent rolls into prepared baking dish, making sure to pinch the seams and build up the sides. Put crumbled sausage on rolls, pour eggs over and sprinkle with cheese. Bake at 350 for about 30 minutes, or until bottom is golden brown. (Thanks, Pam)

Quick Breakfast

Serves - 1
Pts. - 5

1/2 cup hashbrowns, precooked in non-stick skillet sprayed with PAM
1/3 cup fat free egg substitute
2 oz. Canadian bacon, chopped

Layer hashbrowns in baking dish. Top with chopped Canadian bacon. Pour egg substitute over ingredients. Microwave for two minutes.

POINTS® Value: 6

Servings: 4

1 1/4 pound lean ground turkey
1 Tbsp ginger root, fresh, finely chopped
1 Tbsp minced garlic
1 tsp sesame oil
1/4 cup teriyaki sauce
1/4 cup scallion(s), chopped
2 Tbsp cilantro, fresh, finely chopped
1 large egg white(s)
2 sprays cooking spray
8 medium scallion(s), root ends trimmed
4 reduced-calorie hamburger roll(s)

Preheat a grill (or grill pan) to medium-high; cover to maintain heat

In a large bowl, combine turkey, ginger, garlic, sesame oil, teriyaki sauce, chopped scallions, cilantro and egg white; mix thoroughly with your hands or a spoon.

Make 4 burgers, about 3 1/2-inches across and 3/4-inches wide.

Place burgers on a nonstick baking tray; coat with cooking spray. Flip burgers and coat other side with cooking spray.

Place burgers on heated grill (or grill pan) and cook, flipping once, until fully cooked, about 5 to 7 minutes per side. A few minutes before burgers are done, place whole scallions on center of grill and cook, turning once, until bright green and charred, about 2 minutes.

Remove burgers and scallions to a plate; lightly toast rolls on grill. Serve each burger on a roll topped with 2 scallions.

Chicken Pot Pie

1 cup reduced fat Bisquick
1/2 cup skim milk
1/4 cup egg substitute
2 cups frozen mixed vegetables, thawed (any style)
2 cups cooked, chopped white chicken meat
2 cans Campbell's fat free (Healthy Request)
Cream of Mushroom soup

Preheat oven to 400 degrees F. Spray an 8-inch square baking pan with Pam.

Mix together vegetables, chicken and soup. Pour into prepared pan.

In another bowl, mix Bisquick, milk and egg. Pour over the top of chicken mixture. Bake for about 30 minutes or until crust is golden.

6 servings = 5 WW points per serving
4 servings = 7 WW points per serving

Chicken Green Chile Enchilada Casserole

12 oz. chicken strips
1 tsp canola oil
1 cup chopped onion
3 garlic cloves, minced
4.5 oz can chopped green chiles, undrained
1/2 tsp ground cumin
1/2 tsp chili powder
2 (10 oz) cans green enchilada sauce
12 (6") corn tortillas, cut into quarters
1 1/2 cups shredded 2% milk Mexican Blend cheese, divided (fat free cheddar if CORE)
chopped fresh cilantro

Preheat oven to 375. Heat oil in large nonstick skillet over medium heat, saute garlic and onion for 5 minutes or until onion is tender. Add chiles and cook for 3 minutes, stirring constantly. Remove from heat and add chopped chicken strips.
Combine cumin , chili powder and enchilada sauce. Pour 1/3 of sauce mixture into an 11x7" baking dish coated with cooking spray. Arrange 1/2 of tortilla quarters over sauce mixture, top with onion mixture. Sprinkle with 3/4 cup Mexican Blend cheese, top with 1/3 of sauce mixture. Top with remaining tortillas and sauce mixture.

Bake at 375 for 15 minutes. Sprinkle with remaining 3/4 cup cheese and bake an additional 10 minutes. Sprinkle with cilantro.

Makes 8 servings @ 5 POINTS or CORE + 2 Points

Ropa Vieja
Core Recipe

1 large onion, sliced into thin rings
1 large green bell pepper, seeded and thinly sliced
2 celery stalks, thinly sliced
2 garlic cloves, minced
1/4 c red wine vinegar
2 TBS Worcestershire sauce
1.5 TBS ground cumin
1/2 tsp salt
1/2 tsp pepper
9 dashes hot pepper sauce
1 (2 lb) flank steak (I used top round)
1 c vegetable broth
3 bay leaves
1/2 c chopped fresh cilantro

Combine onion through pepper sauce in a large bowl. Transfer half of the mixture into 5 or 6 qt crockpot. Place steak on top. Spoon remaining mixture over steak. Pour broth around steak and then tuck in bay leaves. Cover and cook until steak is tender. 4-6 hours on high or 6-8 hours on low.

Transfer the steak to a cutting board and shred with two forks. Return steak to slow cooker and stir in cilantro. Discard bay leaves.

Serve as you would fajitas (in tortillas).

Serves 6 (1 ¼ c per serving)
6 points per serving (for those following Flex)

MEATLOAF WITH CARMELIZED ONIONS AND MUSHROOMS

2 teaspoons extra -virgin olive oil

1 large onion, chopped

3 garlic cloves, minced

2 teaspoons sugar

½ pound fresh mushrooms, sliced

1 ½ pounds ground lean beef

1 cup tomato sauce

½ cup plain dried bread crumbs

2 egg whites, lightly beaten

1 teaspoon dried basil

1 teaspoon salt

¼ teaspoon pepper

Ketchup (optional)

1. Preheat oven to 350. Spray a large, rimmed baking sheet with nonstick spray.

2. Meanwhile, heat one teaspoon of the oil in a medium nonstick skillet over medium-high heat. Add the onion, garlic and sugar; cook, stirring occasionally, until golden, about 10 minutes. Transfer to a large bowl. Heat the remaining teaspoon of oil in the same skillet. Add the mushrooms and cook, stirring occasionally, until browned, 6-7 minutes. Add to the bowl with onion; let cool five minutes.

3. Stir in the beef, ½ cup of the tomato sauce, the bread crumbs, egg whites, basil, salt and pepper until well combined.

4. Transfer the mixture to the baking sheet and form into a 4 X 9 inch loaf. Spread the remaining ½ cup tomato sauce over the top. Bake 50 minutes. Transfer the meat loaf to a cutting board and let stand for ten minutes. Cut into six slice and serve with ketchup (if using it).

Six serving - 5 POINTS each

Feta Chicken Pasta

2 cups uncooked rotini pasta (whole wheat if CORE)

cooking spray

2 (6oz) packages grilled chicken breast strips

1 cup vertically sliced red onion

1/4 cup sliced ripe olives

1/2 tsp freshly ground black pepper

1/8 tsp salt

3.5 oz package reduced fat crumbled feta cheese with basil and sundried tomatoes (or plain) (fat free if Core)

Cook pasta. While pasta cooks, place a large nonstick skillet coated with cooking sprayover medium high heat, Add chicken stripsand onion, saute 3-4 minutesor until chicken is browned and onion is tender. Place cooked pasta in large bowl, add chicken mixture, olives, and remaining ingredients. Toss well.

6 POINTS or CORE

Chicken Jambalaya

POINTS® Value: 7

Servings: 4

1 sprays cooking spray

2 1/2 oz raw 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 chicken breast, cooked, skinless, 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.

Flavor Booster: Popcorn rice, a specialty of Louisiana , is a delicious substitute for long-grain rice. The rice, which has a mild nutty taste like basmati rice, is available through gourmet food stores and Internet specialty shops.

Teriyaki Sticky Chicken

Points - 4

Serving Size : 4

4 (4 oz.) Skinless, Boneless Chicken Breasts

1/2 Cup Ketchup

3 Tablespoons Brown Sugar

2 Tablespoons Vinegar

2 Tablespoons Lite Teriyaki Sauce

1 teaspoon Dry Mustard

Preheat oven to 350 degrees. In a small bowl, combine the ketchup, brown sugar, vinegar, teriyaki sauce and mustard. Spray and 8X8 inch baking dish with non-stick cooking spray. Place 1/2 of the sauce into the bottom of the baking dish. Place the chicken breasts on top of the sauce and cover the chicken with the remaining sauce. Bake uncovered for 40 minutes, or until the chicken is done and the sauce has thickened. Divide any sauce that is in the dish evenly over each piece of chicken. Serve with rice for additional points.

Sweet & Sour Meatballs

Cooking spray
1.5 lbs raw extra-lean ground beef
¾ c rolled oats
2 large egg whites
1 c chopped onion
1 garlic clove, minced
2 TBS dried parsley
2 tsp dried oregano
8 oz canned tomato sauce
6 tsp Splenda
3 TBS spicy brown mustard
1-¼ tsp chili powder
½ tsp hot sauce

Preheat oven to 350*. Coat baking sheet with cooking spray.

Combine beef, oats, egg whites, onion, garlic, parsley and oregano in a medium bowl. Mix thoroughly. Shape beef mixture into 48 1" balls. Place on baking sheet.

Bake meatballs for 25 minutes. Transfer to a slow cooker and set on low to keep warm. Or place meatballs in a heated chafing dish.

Meanwhile, combine remaining ingredients in a small bowl. Pour over meatballs and let heat about 10 minutes.

Serves 12
4 Meatballs Per Serving

Lowfat Chicken Parmesan

1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese, divided
1/4 cup dry breadcrumbs
1 tablespoon minced fresh parsley
1/2 teaspoon dried basil
1/4 teaspoon salt, divided
1 large egg white, lightly beaten
1 pound chicken breast tenders
1 tablespoon butter
1 1/2 cups bottled fat-free tomato-basil pasta sauce
2 teaspoons balsamic vinegar
1/4 teaspoon black pepper
1/3 cup (1 1/2 ounces) shredded provolone cheese

Preheat broiler. Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and 1/8 teaspoon salt in a shallow dish. Place egg white in a shallow dish. Dip each chicken tender in egg white; dredge in the breadcrumb mixture. Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Set aside.

Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl. Cover with plastic wrap; vent. Microwave sauce
mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce over chicken in pan. Sprinkle evenly with the remaining Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or until the cheese melts.

Makes 4 servings @ 6 Points each or Core + 2 Points

Grilled Salmon with Herbs

Makes 4 Servings
One 10-ounce salmon fillet
2 teaspoons reduced-calorie tub margarine
1 tablespoon fresh lemon juice
2 tablespoons minced fresh parsley
1/2 teaspoon garlic salt
1/2 teaspoon paprika
1/2 teaspoon freshly ground black pepper
3 or 4 sprigs fresh rosemary
3 or 4 sprigs fresh thyme

Spray grill rack with nonstick cooking spray. Place grill rack 5" from coals.
Prepare the grill, according to manufacturer's directions. Place salmon fillet
on double sheet of heavy-duty foil, leaving a 6" border. Fold up edges to make
foil pan. Spread both sides of fillet with margarine; sprinkle with lemon juice.
In small cup, mix parsley, garlic salt, paprika and pepper; sprinkle on both sides
of fillet. Drop rosemary and thyme sprigs directly on coals. Place foil pan
containing fillet on grill rack. Cover grill, opening top and bottom flues slightly.
Grill fillet, covered, 15-20 minutes, until cooked through and fish flakes easily when
tested with a fork. To serve, cut fillet into 4 equal pieces.

SERVING SIZE: 2 ounces fillet
POINTS: 3

Delicious Skillet Chicken

Makes 4 servings

1 tbsp olive oil
1 carrot (chopped)
2 onions
1 celery stalk (chopped)
3/4 lb. boneless, skinless chicken breasts (cut in strips)
1 (14 1/2 oz) can crushed tomatoes with basil, oregano & garlic
4 tsp grated Parmesan cheese
1 TBSP chopped basil (optional since it is in the tomatoes)
1/2 tsp salt
1/4 tsp pepper

Heat oil in large skillet. Sauté veggies until softened (about 10 minutes).
Add chicken strips. Cook until opaque (about 5 minutes). Stir in remaining
ingredients and cover. Simmer for 10 minutes, until flavors blend.

POINTS: 4

Oven Fried Fish

1 1/4 lb halibut or flounder fillet, 4 (5oz) pieces

1/8 tsp salt and pepper

1 Tbsp Dijon mustard

1/3 cup dried bread crumbs

1 Tbsp Mrs. Dash Grilling Blends Mesquite seasoning, or similar product

Preheat oven to 400 degrees. Coat a large baking sheet with cooking spray. Season fish fillets all over with salt and pepper; spread mustard all over both sides of fillets. In a shallow dish, combine bread crumbs and mesquite seasoning; add fish fillets and turn to coat both sides. Transfer fillets to prepared baking sheet and spray surface with cooking spray. Bake until fish is fork tender. about 10-15 minutes.

Makes 4 fish fillets @ 4 points each or CORE+1 Point

(2/20/07) Chicken Breasts Florentine

1 bag (10 oz) triple washed spinach, rinsed (do not dry)
1 garlic clove, minced
freshly ground pepper to taste
2 oz cooked lean ham, cut into strips
1/4 tsp dried thyme
4 skinless, boneless chicken breasts halves (4 oz each)
4 tsp olive oil
1/2 cup dry white wine
1/4 tsp salt

Heat a large nonstick skillet over medium heat. Add spinach, garlic and pepper. Cook, covered until spinach wilts about 2 minutes. Let cool. Squeeze out excess liquid. Stir in ham and pinch of thyme.

Cut a long thin pocket into each chicken breast. Stuff spinach mixture into pockets, then press the edges of chicken together and seal closed with toothpicks. In the same skillet, heat oil. Add chicken and brown on each side, turning once or twice. Add wine, salt and remaining thyme; reduce heat to low. Simmer, covered, until chicken is cooked through about 10 minutes. Serve topped with pan juices.

Makes 4 servings @ 4 Points each or Core + 1 point

Deviled Chicken Breasts

4 (4 oz each) skinned, boned chicken breast halves
1/4 cup Italian seasoned breadcrumbs
1 Tbsp olive oil
1/2 cup dry white wine
1/2 tsp dried savory, crushed or dried Thyme
1/4 tsp salt
1/4 tsp coarsely ground pepper
4 oz jar whole mushrooms, drained
1 Tbsp honey mustard
1 Tbsp lemon juice

Dredge chicken in breadcrumbs. Heat oil in a large nonstick skillet over medium heat. Add chicken and cook minutes on each side until brown. Add wine and next 4 ingredients; cover and reduce heat.

Simmer 15 minutes or until chicken is done. Remove chicken and mushrooms with a slotted spoon and place on a serving platter. Stir mustard and lemon juice in to wine mixture in skillet and cook 1 minute. Spoon sauce over chicken.

Makes 4 servings @ 5 points or Core + 2 Points

Cola Chicken

Makes 4 servings

4 skinless boneless chicken breasts
1 cup catsup
12 oz can diet cola

Put chicken in non-stick skillet. Pour catsup and diet cola over the top. Bring to boil.
Cover, reduce heat and cook for 45 minutes. Uncover, turn up the heat and continue to
cook until the sauce becomes thick and adheres to the chicken. It turns into the most
incredible BBQ sauce and it's only 4 points per serving. Yummm!

POINTS: 4

My favorite WW recipe!!!

MEXICAN LASAGNA (serves 6)

9 ounces ground turkey

1/2 cup chopped onions

1/2 cup chopped green peppers

2 cups canned tomatoes, chopped

1 envelope (1 1/2 - ounces) taco seasoning mix

2 cups lowfat cottage cheese

4 1/2 ounces shredded Cheddar cheese

2 eggs (I use egg beaters)

6 six-inch flour or corn tortillas

1 cup chopped tomatoes

2 cups lettuce, shredded

In large skillet brown turkey with onion and pepper. Add tomato and taco seasoning. Simmer uncovered 5 minutes. In bowl combine cottage cheese, 3 ounces Cheddar cheese and eggs. Place 3 tortillas on bottom of a sprayed 8 X 12 baking dish. Spoon meat evenly over tortillas. Top with 3 tortillas then cheese mixture.

Bake covered at 350 for 40 minutes. Sprinkle remaining Cheddar cheese over top of lasagna and continue baking uncovered for 5 minutes or until cheese melts. Garnish with tomatoes and lettuce.

Each serving provides 6 Points

STUFFED SHELLS FLORENTINE

1 cup part-skim Ricotta cheese

3 ounces Mozzarella cheese, shredded

3/4 ounce Parmesan cheese, shredded

1 egg slightly beaten

1 10 ounce package chopped broccoli, cooked and well drained

1/2 t oregano

1/4 t salt

12 jumbo shells, cooked, drained and cooled

2 2/3 cup WW spaghetti sauce

Mix first seven ingredients. Stuff shells. Pour sauce, reserving one cup, into baking dish. Arrange shells stuffed side up. Spoon reserved sauce over shells. Cover with foil and bake 35 minutes at 350 degrees. 2 points per shell.

CORNFLAKE CHICKEN

4 boneless chicken breasts, flattened

1 cup cornflake crumbs

1/4 tsp pepper

1/4 tsp salt

1/4 tsp poultry seasoning

1/2 cup skim milk

Combine cornflake crumbs and seasonings in shallow bowl. Soak chicken in milk then dredge chicken in crumb mixture. Place on baking sheet which has been sprayed with nonstick spray.

Bake at 400 about 25 minutes or until lightly browned.

Serves 4       3 POINTS per serving

Skillet Chicken Pot Pie

1 can (10 3/4 ounce) fat free reduced sodium cream of chicken soup

1 1/4 cups skim milk, divided

1 pkg (10 ounce) frozen mixed vegetables

2 cups diced cooked chicken

1/2 tsp. ground black pepper

1 cup buttermilk baking mix

1/4 tsp. summer savory or parsley

Heat soup, 1 cup skim milk, vegetables, chicken and pepper in medium saucepan over medium heat until mixture comes to a boil. Combine biscuit mix, summer savory, and 3 to 4 tablespoons milk until soft batter is formed. Drop batter by spoonfuls to make 6 dumplings. Partially cover and simmer 12 minutes or until dumplings are cooked through, spooning liquid from pot pie over dumplings once or twice while cooking.

SERVES 6 - 5 POINTS

Baked Linguine Florentine

5 ounces dried uncooked linguine

1/2 cup low fat mozzarella cheese

3/4 cup light sour cream

1 10-ounce package chopped spinach, thawed and well drained

1/4 cup egg substitute

1/2 teaspoon salt

1 teaspoon garlic puree OR 1/2 teaspoon garlic powder

1 14-ounce jar low-fat spaghetti sauce

Heat oven to 350 degrees. Cook spaghetti and drain. In large bowl combine next 6 ingredients.

Stir in cooked spaghetti. Put spaghetti in 1 1/2 qt. baking dish. Pour spaghetti sauce over top.

Bake approximately 30 minutes or until heated through and bubbly.

Serves 4            5 POINTS per serving

Taco Pie
8 servings 4 points each

1 oz Taco Bell Home Originals Taco Seasoning Mix
8 oz low-fat cheddar or colby cheese
1 roll reduced-fat crescent roll dough
8 items baked low-fat tortilla chips (These are how many I use for my "side" of the taco dish. My family gets crushed doritos on their side. What chips you use effect the points!)
1 cup fat-free sour cream
2/3 cup lettuce
1/8 cup tomato(es)
1 pound 95% lean/5% fat raw ground beef

Cook the ground beef with the taco seasoning.   This will all be layered in a 8X11 pan. Crescent rolls get rolled out first to act as the crust. Next spread the ground beef evenly. Next the sour cream, then the cheese and finally the crushed chips. Bake covered for 20 minutes at 400 or until crust is golden. Top with lettuce, tomatos or whatever else you may like!

BUTTERY HERBED CHICKEN

makes 4 servings - 6 points per serving

1 extra-lg bag boil-in-bag rice

4 c fat-free, less sodium chicken broth

2 T light butter, softened

¼ t dried Italian Seasoning

¼ t salt

¼ t freshly ground black pepper

2 t olive oil

1 lb. chicken breast, cut in strips

Prepare rice according to package directions, using the chicken broth instead of water and omitting the salt and fat, to make 3 cups hot cooked rice. While rice cooks, combine butter, Italian seasoning, salt and pepper in bowl; stir well. Heat oil in a large non-stick skillet over medium-high heat. Add chicken, and cook 4 minutes on each side or until done. Re-move from heat; add butter mixture, tossing well to coat chicken. Serve immediately over rice. About 3 oz chicken and ¾ c rice per serving.

Herbed Chicken-and Potato Skillet Dinner*

1 tablespoon olive oil

2 large baking potatoes, peeled and cut into 1/2 inch dice

1/2 onion, diced

1/2 teaspoon salt

1/8 teaspoon pepper

1 1/2 cups diced cooked skinless chicken breast

6 tablespoons fat-free sour cream

1 tablespoon Dijon mustard

1 teaspoon dried thyme or marjoram

1 teaspoon crumbled dried sage

pinch of ground allspice

2 tablespoons chopped fresh chives or parsley

Heat the oil in a large nonstick skillet over medium heat. Add the potatoes, onions, salt and pepper tossing to coat. With a spatula, pressdown gently on the mixture, cover and cook undisturbed until the potatoes are nearly soft and lightly browned on the bottom, about 8 minutes; check every few minutes to make sure that the potatoes aren't sticking (if they are, give them a light stir).

Stir in the chicken, sour cream, mustard, thyme, sage and allspice. Press the mixture down again with the spatula, reduce the heat to medium-low, and continue cooking, ocassionally scraping up the mixture to prevent burning, until the potatoes are soft and nicely browned. About 15 minutes. Sprinkle with chives.

Serves 4    CORE or 5 POINTS
Sweet and Sour Pork
           Makes 4 servings

12 ozs pork tenderloin, cut into thin strips
1 cup bite-sized pineapple cubes
(if using canned, reserve liquid for sauce - I would use natural juice)
1 cup thinly sliced green bell pepper
1 cup thinly sliced white onion

Marinade
2 tbsp rice vinegar

2 tbsp low-sodium soy sauce
2 tbsp minced fresh ginger

Sauce
1/2 cup pineapple juice
(use reserves if you have it from the canned pineapple)
1 tbsp low-sodium soy sauce
1 tbsp rice vinegar
2 tsp cornstarch

Combine the marinade ingredients in a bowl. Add the pork, toss to coat, and marinate in the refrigerator for 30 minutes. In another small bowl, combine the sauce ingredients and mix well. Set aside. Lightly coat a nonstick wok or frying pan with nonstick cooking spray and place over medium-high heat. Add the pork and stir-fry until it is no longer pink (3-4 minutes). Transfer the pork to a bowl and set aside. Recoat the pan with nonstick cooking spray and reduce the heat to medium. Add the bell pepper and onion, and sauté until they begin to soften (2-3 minutes). Return the cooked pork to the pan along with pineapple and sauce. Bring the ingredients to a boil, then remove the pan from the heat. Serve hot over rice (additional Points for rice).

POINTS: 3

TURKEY TETRAZZINI

Makes 6 servings                 6 points

8 oz. whole wheat spaghetti

1 can (14.5 oz) fat-free chicken broth

8 oz. sliced fresh mushrooms

1 cup evaporated skim milk

3 tbsp. cornstarch

3 tbsp. dry sherry, dry white wine,

      or nonalcoholic white wine

¼ tsp each salt and ground pepper

2 ½ cups cooked chopped turkey breast

3 tbsp grated Parmesan cheese

Cook pasta according to directions; drain, set aside.

Preheat oven to 375. Bring broth to boil; add mushrooms; simmer (uncovered) about 4 minutes.

Stir milk into mushroom mixture. Stir together cornstarch and sherry or wine until smooth. Stir cornstarch mixture into mushroom mixture; bring to boil over med. heat, stirring constantly. Cook and stir for 1 minute more. Remove from heat; stir in salt and pepper, then turkey. Add pasta and toss. Transfer to shallow 3-quart casserole or 13 x 9 x 2 baking dish. Sprinkle with Parmesan. Bake 20 to 30 minutes until golden brown and bubbly.

CROCKPOT'S EASIEST PORK

CHOPS

4 porkchops, well trimmed

1 envelope onion soup mix

10 oz. can ready to serve chicken broth

Place pork chops in crockpot. In medium bowl, combine soup mix and chicken broth and stir until blended. Pour over porkchops and cook.

Four serving, 4 POINTS each

Family Hamburger Casserole

1 lb extra lean ground beef

1 cup chopped yellow onion

1 1/2 tsp salt

3/4 tsp chili powder

1 can stewed tomatoes

1 TBS Worcestershire sauce

1 package thawed mixed vegetables

1/4 lb whole wheat macaroni

1 1/2 cup fat free shredded cheddar cheese

Brown the beef with onion. Stir in salt, chili powder, tomatoes and Worcestershire sauce. Add vegetables and uncooked macaroni. Pour all into 3 quart baking/casserole dish. Bake covered for 45 minutes. Uncover, add cheese to top and bake additional 10 minutes or until cheese is melted.

Makes 6 servings @ 6 POINTS or all CORE

Southern Oven-Fried Chicken

Makes 4 servings

1/2 cup fat-free buttermilk
2-3 drops hot red pepper sauce
1/2 cup cornflakes, crushed
3 tbsp all-purpose flour
1/4 tsp salt
1/4 tsp freshly ground pepper
2 pounds chicken parts, skinned
4 tsp canola oil

Preheat the oven to 400 degrees; spray a large baking sheet with nonstick cooking spray. In a large shallow bowl, combine the buttermilk and pepper sauce. On a sheet of wax paper, combine the cornflake crumbs, flour, salt andpepper. Dip the chicken in the buttermilk, then dredge in the cornflake mixture, coating completely. Place the chicken on the baking sheet; drizzle with the oil.
Bake 30 minutes; turn the chicken over. Bake until cooked through, 15-20 minutes longer. POINTS: 5.5

CABBAGE LASAGNA

1 pound cabbage (any variety)

1 Tbsp olive oil

2 garlic cloves

1 bell pepper

3/4 uncooked ground turkey breast

3 oz. canned tomato paste

16 oz. canned tomato sauce

1 tsp. dried oregano

1 tsp. black pepper

1 cup shredded fat-free mozzarella cheese

1/2 cup reduced fat ricotta

1/4 cup grated parmesan

1 medium onion

Pregeat oven to 350 degrees. Wash cabbage, remove outer tough leaves, cut in half. Carefully peel back the leaves, trying to keep them intact. Arrange the leaves in a steamer basket or tray and steam until nearly tender, 3-5 minutes, set aside. Put the oil in a panover medium heat. Saute the onion, garlic and pepper until the onion is translucent. Add the turkey meat and brown it thoroughly, then drain off the fat. Add the sauce, paste and seasonings and mix well. Mix the mozzarella with the ricotta in a bowl and set aside. Coat a 9 X 13 pan with olive oil. Line the bottom with cabbage leaves. Top with 1/3 sauce mixture. Add 1/3 of the cheese mixture, repeat layers until all is used. Top with parmesan. Bake, uncovered, about 20 minutes. Uncover and bake 5 more minutes.

Serves 12 - 2 POINTS each OR Serves 6 - 4 POINTS each