Cilantro Lime Tilapia Tacos

1 lb tilapia filets, rinsed and pat dry
1 tsp olive oil
1 small onion, chopped
4 garlic cloves, minced
2 jalapeno peppers, chopped, seeds removed for less heat.  I only use one jalapeno- add to your taste
2 cups diced tomatoes
1/4 cup chopped fresh cilantro
3 Tbsp lime juice (2-3 fresh limes)
salt and pepper to taste
8- white corn tortillas (5")
1 medium avocado, sliced
lime wedges and cilantro for garnish

Heat olive oil in skillet.  Saute onion until translucent, then add garlic, mix well.  Place tilapia in the skillet and cook until the flesh starts to flake.  Add the jalapeno pepper (I throw these in with the garlic), tomatoes, cilantro, and lime juice.  Saute over medium heat for about 5 minutes, breaking up the fish to get everything mixed well.  Season to taste with salt and pepper.

Heat tortillas on a skillet a few minutes on each side to warm (no oil needed).  Serve a generous 1/4 cup of fish on each warmed tortilla, with a slice or two of avocado and then just ENJOY!  I also use a little bit of my FF plain greek yogurt (like sour cream) on each taco.  Another idea is to add shrimp to the taco.

4 servings (2 tacos per serving)
8 Points Plus

Reed's Grilled Pork Sirloin Recipe

Ingredients

2 ea. Pork Sirloins
Yellow mustard

3 Tbl. McCormick Sweet & Smokey rub
3 Tbl. Brown Sugar
1 Tbl. Kosher salt
½ Tbl. Granulated garlic


Open and rinse pork sirloin. Pat dry.
Combine McCormick rub, brown sugar, salt and garlic together in bowl. Mix well.
Place both sirloins in small baking dish, preferably glass, and spread mustard evenly over entire
sirloins, covering all sides. (don't be afraid to use your hands, it will be much easier) Use enough
mustard to completely coat the meat.
Evenly sprinkle entire dry mixture over both sirloins. Press or massage the rub into the meat,
ensuring that the entire loin is covered.
Cover dish with plastic wrap and refrigerate 6-8 hours.


About 30 minutes prior to cooking, remove meat from fridge and allow to rest at room temperature.
Preheat all grill burners on high.
After meat has rested and grill is preheated, place the sirloins over direct heat on the grill. Grill
sirloins on one side until grill marks show, approximately 10 minutes.
Turn meat over and place in the center of grill. TURN OFF CENTER BURNERS SO NO
FLAME IS DIRECTLY UNDER THE MEAT! If your grill is small, you may need to turn the
sirloins a quarter turn half way through the cooking process to keep the sides closest to the burners
from getting too well done.
Close the lid on the grill and maintain a temperature in the grill at approximately 350 degrees. Don't
open the grill any more than necessary.
Grill the sirloins until the internal temperature reaches at least 145 degrees, using an instant read
meat thermometer. Less than 145 is unsafe. Much more than that will dry out the meat. Don't
exceed 160 degrees. Depending on the size of the sirloins, total grill time should be about 45 to 60
minutes.
After the internal temperature of at least 145 degrees is obtained, remove from grill. Cover
the sirloins in aluminum foil and let rest for 10 to 15 minutes. This will allow the juices to re-
distribute, giving you a more moist loin.
After sirloins have rested carve and enjoy.

Crock-Pot Pork Chops with Tomato Sauce

Ingredients

1 pound uncooked center loin pork chops
2 tsp canola oil
4 tsp fat-free, reduced-sodium chicken broth
1 envelope dry onion soup mix
15 oz canned great northern beans
14.5 oz canned diced tomatoes


Instructions
Brown chops in oil.  Place chops in crock-pot.  Add chicken broth, soup mix, beans and undrained tomatoes.  Cook on low for 6 hours.  Spoon beans, tomatoes and small amount of sauce over chops.


Serves 4
9 Points Plus Value

  

Homestyle Potato Soup

1 (14 1/2 ounce) can fat-free, less-sodium chicken broth

4 cups cubed peeled baking potato (about 2 pounds)

1 cup chopped onion

1 cup thinly sliced celery

1 cup thinly sliced carrot

3 tablespoons butter or stick margarine, cut into small pieces

1 1/4 teaspoon salt

1/2 teaspoon freshly ground pepper

3 garlic cloves, minced

1/4 cup all-purpose flour

1 1/2 cups 2% reduced-fat milk

7 tablespoons (1 3/4 ounces) shredded reduced-fat sharp cheddar cheese

Freshly ground pepper (optional)

     Place first 9 ingredients (up to garlic cloves) in a 4 1/2 quart electric slow cooker; stir well.  Cover with lid; cook on high-heat setting 1 hour.  Reduce to low-heat setting, and cooke 4 to 5 hours or until vegetables are tender.  Increase to high-heat setting.

     Place flour in a bowl; gradually add milk, stirring with a whisk until well blended.  Stir into soup.  Cook uncovered, 25 minutes or until thick, stirring frequently.  Ladle into bowls; sprinkle with cheese.  Sprinkle with pepper if desired.  Yeild 7 servings.

Serving Size: 1 cup soup and 1 Tbsp cheese

6 Points Plus Value

Chicken Pot Pie Bundles

These were a huge hit at my house.... my kids loved them!  -Jolynn

Ingredients

• 1½ tablespoons canola oil, divided
• 1 large carrot, peeled and cut into 1/4-inch dice (about 1 cup)
• 1/2 small onion, cut into 1/4-inch dice (about 1/2 cup)
• 2 cloves garlic, minced
• 1 pound boneless, skinless chicken breast halves, cut into 1/2-inch dice
• 2 teaspoons chopped fresh tarragon or 1/2 teaspoon dried tarragon
• 1/2 teaspoon kosher salt
• Pinch of black pepper
• 1 cup all-natural chicken broth
• 4 teaspoons cornstarch
• 3/4 cup frozen petite peas, thawed
• 3/4 cup frozen corn kernels, thawed
• 2 tablespoons grated Parmesan cheese
• 12 egg roll wraps (NOT the smaller wonton wrappers)

Directions

1. Preheat the oven to 350°F. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the carrot and onion and cook, stirring frequently, until softened, about 5 minutes. Add the garlic, and cook 1 minute more.
2. Stir in the chicken, tarragon, salt, and pepper. Cook until the chicken is no longer pink, about 5 minutes.
3. Place the broth and cornstarch in a bowl and whisk until well combined. Add to the skillet along with the peas and corn, and bring the liquid to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes.
4. To prepare the bundles, use a muffin pan with 12 medium-size cups (do not coat with nonstick cooking spray). Gently place 1 egg roll wrap into each cup, letting it extend over the sides.
5. Place a generous 1/4 cup of the chicken mixture into each wrap, and sprinkle the Parmesan cheese on top. Fold the corners up and over the top of the filling and press to seal the edges (it doesn’t have to be perfect!). Brush the remaining oil on top of each bundle.
6. Bake until golden and crisp,12 to 15 minutes. Cool slightly before eating.

Nutrition Information per Serving (2 bundles): 360 calories, 7g fat (1g saturated, 0.4 omega-3), 680mg sodium, 48g carbohydrate, 3g fiber, 24g protein, 70% vitamin A, 15% iron

9 Points Plus Values (2 Bundles)

Recipe Courtesy of Meal Makeover Moms

Beef and Broccoli Stir Fry

Ingredients 

2 1/2 Tbsp cornstarch, divided
1/4 tsp table salt
3/4 pound(s) uncooked lean trimmed sirloin beef, thinly sliced against the grain
2 tsp canola oil
1 cup(s) reduced-sodium chicken broth, divided
5 cup(s) uncooked broccoli, florets (about a 12 oz bag)
1 Tbsp ginger root, fresh, minced
2 tsp minced garlic
1/4 tsp red pepper flakes, or to taste
1/4 cup(s) low-sodium soy sauce
1/2 cup(s) water 

Instructions
On a plate, combine 2 tablespoons cornstarch and salt; add beef and toss to coat.
Heat oil in a large nonstick wok or large deep skillet over medium-high heat. Add beef and stir-fry until lightly browned and cooked through, about 4 minutes; transfer to a bowl with a slotted spoon.
Add 1/2 cup broth to same pan; stir to loosen any bits on food on bottom of pan. Add broccoli; cover and cook, tossing occasionally and sprinkling with a tablespoon water if needed, until broccoli is almost crisp-tender, about 3 minutes. Uncover pan and add ginger, garlic and red pepper flakes; stir-fry until fragrant, about 1 minute.
In a cup, stir together soy sauce, remaining 1/2 cup broth, remaining 1/2 tablespoon cornstarch and water until blended; stir into pan. Reduce heat to medium-low and bring to a simmer; simmer until slightly thickened, about 1 minute.
Return beef and accumulated juices to pan; toss to coat. Serve. Yields about 1 1/4 cups per serving.

Serves 4, 5 PointsPlus per serving 

CROCK POT SALSA CHICKEN

This is the recipe for my chicken tacos.

-Kris

4 chicken breasts (about 2 lbs.)
½ pkg. taco seasoning
1 cup salsa
¼ cup fat-free sour cream

1.      Spray crock pot with Pam.  Add chicken, sprinkle with taco seasonings, and top with salsa. 
2.      Cook on low for 6-7 hours. 
3.      When ready to serve, shred chicken with 2 forks (easy!), then add sour cream and stir thoroughly. 
4.      Serve over brown rice, or use to make tacos, enchiladas or taco salads.
5.      Leftovers freeze very well.

Makes 6-8 shredded servings (4 to 5 PointsPlus values each) [verified with Recipe Builder on eTools]

Crepe Recipe

 Makes 5 large crepes

¾ cup egg substitute

½ cup flour

1 cup skim milk

1 tablespoon oil

Dash salt

Blend ingredients in a blender or with a wire whisk.  Heat Pam butter spray in a 10” to 12” skillet on medium heat.  Pour 1/3 cup to ½ cup in pan and swirl batter around pan to cover.

Cook until little bubbles form in batter or edges of batter become dry.  Turn and cook on other side until lightly browned.

 3 PointsPlus per crepe

Orange Chicken with Broccoli

Serves: 4

PointsPlus Value: 5

4 tsp vegetable oil

1 Tbsp minced peeled fresh ginger

1 pound skinless boneless chicken breasts, cut crosswise into ½-inch strips

2 cups broccoli florets

¼ cup water

½ cup low-sodium chicken broth

¼ cup orange juice

3 Tbsp reduced-sodium soy sauce

1 tsp cornstarch, dissolved in 1 Tbsp water

1 orange, peeled and sectioned

In a medium nonstick skillet over medium heat, heat the oil.  Add the ginger and sauté, stirring often, 2 minutes.  Transfer to a small plate with a slotted spoon.

In the same skillet, sauté 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 fro 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, 6g fat, 1g sat fat, 0 g trans fat, 66mg chol, 389mg sod, 12g carb, 3g fib, 29g prot, 49mg calc.

PointsPlus Value: 5

Meat Loaf

Servings: 8 slices

3 Points Plus Value per serving

Ingredients

	1 pound(s) raw extra lean ground beef
	1 cup(s) fat-free cottage cheese
	1/2 cup(s) uncooked old fashioned oats
	2 item(s) egg white(s)
	1/4 cup(s) ketchup
	2 tsp mustard
	2 Tbsp onion(s)
	1/2 medium green pepper(s)
	1 tsp table salt
	1/2 tsp black pepper
	1/3 cup(s) reduced fat parmesan cheese

Instructions

Put in a 9 inch loaf pan at 350 degrees for 1 hour. Sprinkle parmesan cheese on top of Meat Loaf and bake another 10-15 minutes.

Baked Ziti

No-stick cooking spray (like Pam)

1 pound uncooked pasta, rigatoni or penne    

3/4 pound fat-free cottage cheese, smoothed in food processor  

1/4 tsp. crushed red pepper flakes, or more to taste

Crushed fennel seed, to taste (optional)

½ tsp. dried basil leaves

¼ cup grated Parmesan cheese, divided    

4 cups marinara sauce

½ pound shredded part-skim mozzarella cheese

    

1. Preheat oven to 350º. Coat bottom and sides of a lasagna pan with cooking spray.

2. Cook pasta according to package directions; rinse with cool water and drain.

3. While pasta is cooking, in a medium bowl, combine blended cottage cheese, red pepper flakes, fennel, basil, 3 tablespoons Parmesan cheese, and 1/3 cup marinara sauce.

4. To assemble ziti, spoon ½ cup sauce on bottom of prepared pan; top with half of pasta in an even layer. Evenly spread pasta with cottage cheese and herb mixture; cover with half of remaining sauce. Top with remaining pasta and spoon remaining sauce over top; sprinkle with mozzarella and remaining tablespoon Parmesan.

5. Bake until cheese melts and is browned, about 20 to 30 minutes. Allow ziti to sit for 10 to 15 minutes before slicing into 12 pieces.

6. Yields 1 piece per serving, each 
PointsPlus™ Value: 6

Wendy’s Chili Knockoff

1 lb extra lean ground beef; browned
2 cans Ranch style beans, sauce and all
1 can diced petite tomatoes
1 jar salsa

Combine everything in a slow cooker, and cook on low all day. Makes 6 BIG bowls, for 6
PointsPlus Values, each!

Crockpot Chicken Stroganoff

Makes 6 servings
5 PPV per serving

1 pound boneless, skinless chicken
1 container (16 oz) fat free sour cream
1 packet powdered onion soup mix
1 can fat free cream of chicken soup
1 small can mushrooms
Add all ingredients to crock pot. Cook on low for 6 hours


You could pour this over noodles or a baked potato.

Crockpot Tortilla Soup

Makes 6 servings
6 Points Plus Value each

 1 1/2 lbs boneless skinless chicken breasts
 15 oz whole tomatoes
 10 oz enchilada sauce
 1 medium onion, chopped
 4 oz chopped green chilies
 1 clove garlic, minced
 2 cups water
 14 1/2 oz fat-free chicken broth
 1 tsp cumin
 1 tsp chili powder
 1 tsp salt
 1/4 tsp ground black pepper
 1 whole bay leaf
 1 cup fresh or frozen corn
 6 whole corn tortillas
 2 Tbsp vegetable oil
 1 Tbsp chopped cilantro

Cook and shred chicken. Combine in crock pot with all ingredients except tortillas, oil, and cilantro. Cook on low 6-8 hours or on high 3-4 hours. Preheat oven to 400 degrees. Cut tortillas into strips and place on baking sheet, brushing lightly with oil. Bake 5-10 minutes or until crisp.
Immediately before serving, sprinkle tortilla strips and cilantro over soup.

Taco Soup

1 lb ground beef
1 medium onion, chopped
1 (8oz) can tomato sauce
1 can whole corn
1 can red kidney beans
1 can cut tomatoes
1 package taco seasoning (schilling, mild)

Brown meat and onion;  add remaining ingredients, including the juice from the canned items.  Heat through.  Garnish with small amount of cheese, Naturally Yours fat free sour cream, and baked taco chips.

Figure out your points, depending on what you add to it, and how many servings it has.  

Barbecue-Beef Sandwiches

2 (1 1/4-pound) flank steaks
1/3 cup dark brown sugar, divided
3/4 teaspoon black pepper
1 (6-ounce) can tomato paste
1 cup chopped onion
1 cup ketchup
1 tablespoon chili powder
3 tablespoons cider vinegar
2 tablespoons Worcestershire sauce
2 tablespoons molasses
1 teaspoon salt
1 teaspoon dry mustard
2 teaspoons prepared mustard
12 (2 1/2-ounce) sandwich buns with sesame seeds, split
24 red onion rings
36 dill pickle slices

1.  Trim fat from steaks; cut each steak in half crosswise.  Comine 1 tablespoon brown sugar and pepper; stir well.  Rub steaks with sugar mixture.  Place remaining brown sugar, tomato paste, and next 9 ingredients in a 4 1/2-quart electric slow cooker; stir well.  Add steaks, turning to coat.  Cover with lid; cook on high-heat setting 1 hour.  Reduce to low-heat setting, and cook 7-8 hours or until steak is tender.  Remove steak from slow cooker, reserving sauce in cooker.

2. Shred steak with 2 forks.  Return shredded steak to cooker; stir well to coat with sauce.  Spoon 1/2 cup steak mixture onto bottom half of each bun;  top each with 2 onion rings and 3 pickle slices.  Cover with tops of buns.  Yield 12 servings.

8 POINTS


Diabetic Exchanges: 3 Starch, 2 1/2 L Meat, 1/2 Fat
Per Serving: CAL 375 (26% from fat); PRO 26.7 g; FAT 10.8g (sat 4.2g); CARB 44.1g; FIB 2.9g; CHOL 49mg; IRON 4.2mg; SOD 928mg; CALC 78mg

Turkey Bacon Cheddar Melt

Estimated Points per Serving 3, Servings 1

Ingredients

3 slices fat free turkey bacon

2 slices reduced calorie whole wheat bread (Oro wheat brand)

2 slices fat free cheddar cheese

Tomato slices

Mustard

Instructions

Cook bacon in microwave until crisp.  Lightly toast bread and spread with mustard.  Place 2 tomato slices on each piece of bread.  Cover with 1 ½ slices of bacon and top with one slice of cheese.  Broil, open-faced until cheese melts.  Enjoy!  This is the best 3 point “meal” ever.

Lemon Chicken Pasta Recipe

Cooking Spray
1 tsp olive oil
2 garlic cloves, minced
6 oz skinned, boned chicken breast, cut into 1/4" wide strips
1/2 c. frozen peas, thawed
1/3 c. shredded carrots
1/2 c. low-salt chicken broth
2 Tbsp tub-style light cream cheese
2 cups hot cooked Farfalle, cooked w/out salt or fat (about 1 1/4 cups uncooked bow tie pasta)
3 Tbsp grated parmesan cheese
1/2 tsp grated lemon rind
1/8 tsp salt
1/8 tsp pepper

1.  Coat a large nonstick skillet with cooking spray; add oil, and place over med-high heat until hot.  Add garlic; saute' 15 seconds.  Add chicken; saute' 1 minute.  Add peas and carrots; saute' 1 minute.  Remove chicken mixture from skillet; set aside.

2.  Add chicken broth & cream cheese to skillet, and cook over medium-high heat 3 minutes or until cream cheese melts, stirring constantly with a whisk.  Return chicken mixture to skillet.  Stir in pasta, parmesan cheese, lemon rind, salt & pepper, cook 1 minute.

YIELD:  2 servings (serving size 1 1/2 cups)

10 Points Plus Value

Shepherd's Pie Recipe

12 oz. extra lean ground beef
½ cup chopped onion
1 cup each sliced baby carrots and frozen petite peas

½ cup low sodium beef broth

2 cups instant potato flakes prepared according to pkg. directions

Dash paprika

Preheat oven to 375.  In a non-stick skillet cook ground beef over medium heat. Add onion and cook 2 – 3 minutes stirring constantly until onion is softened. Add carrots and peas. Continue to cook and stir a couple of minutes until vegetables reach desired tenderness.  Add broth and bring mixture to a boil.  Reduce heat to low and let simmer about 10 minutes until most of the liquid is absorbed.  Transfer mixture to a casserole dish.  Top mixture with prepared potato flakes, spreading and fluffing with a fork.  Sprinkle with paprika.  Bake until heated through 15 – 20 minutes. 

*note:  I like to leave more of the liquid in the mixture when I add it to the casserole dish, so I do not simmer as long... and sometimes I like to add extra potatoes, just make sure you adjust points accordingly!

Makes 4 servings
7 Points Plus Value