Lean No-Loaf Meatloaf

900g Lean Ground Beef
1/2 cup corn flake crumbs
1/2 cup ketchup
1 Tbsp Worcestershire sauce
1 Egg white
fresh ground pepper to taske
1 tsp garlic powder

1/4 cup Ketchup
1/4 cup Brown sugar
1 Tbsp Worcestershire sauce
1/8 tsp cayenne pepper

Preheat overn to 375

Mix together beet, corn flake crumbs, ketchup, worcestershire sauce, egg white and spaices in a mixing bowl. Shape into a loag on a broiler pan

In the used bowl mix together ketchup, brown sugar, worcestershire sauce and cayenne. Spread over entire surface of formed beef with a spoor or spatula.

Bake in hot overn. Set time for 50 minutes.

Crisp-and-Creamy Baked Chicken

Prep Time:
10 min

Total Time:
35 min

Makes:
4

4 small boneless skinless chicken breasts (1 lb./500 g)

6 Tbsp. (1/2 of 1 pouch) SHAKE'N BAKE Extra Crispy Original Coating Mix

1-1/2 cups instant white rice, uncooked

2/3 cup (1/2 of 10 fl oz/284-mL can) condensed cream of celery soup

1/4 cup milk

1 cup KRAFT Mozza-Cheddar Shredded Cheese

PREHEAT oven to 400°F. Coat chicken with coating mix as directed on package; place in greased 13x9-inch baking dish. Discard any remaining coating mix.

BAKE 20 min. or until chicken is cooked through (170°F). Meanwhile, cook rice as directed on package.

BEAT soup and milk with wire whisk until well blended. Pour evenly over chicken; sprinkle with cheese. Bake an additional 5 min. or until cheese is melted and sauce is bubbly. Serve with the rice.

Crispy Salsa Chicken

4 small boneless skinless chicken breasts (1 lb./500 g)
1 pouch SHAKE'N BAKE Extra Crispy Original Coating
Mix 1/2 cup salsa
1/2 cup KRAFT 4 CHEESE ITALIANO Shredded Cheese

PREHEAT oven to 400°F.
Coat chicken with coating mix as directed on package.
Place on ungreased baking sheet.

BAKE 20 min. or until chicken is cooked through (170°F).

TOP each chicken breast with 2 Tbsp. salsa.
Sprinkle evenly with cheese.
Bake an additional 5 min. or until cheese is melted.
.

Goulash

Goulash

1C canned peas1C canned Corn
2tbsp chopped red onion
1lb lean ground chicken
1/4 tsp ground black pepper
1/4 tsp original mrs dash
1 tsp chopped Garlic
1 tbsp Extra virgin olive oi
l6 tbsp dry brown Gravy(clubhouse low sodium 2 pkgs)
1 Large can stewed tomatoes
1C Catelli Smart pasta Macaroni
2C water

Instructions

Brown ground chicken in olive oil, sprinkle mrs dash in as well- Boil Pasta in water until Al dente

Drain canned tomatoes & add to chicken mix

When pasta ready, add to tomatoes & chicken- add onion

Bring 2C water & dry gravy to a boil mix until thickened

add peas & Corn & gravy to chicken mix- Add garlic & pepper to mix

Special Notes

** simmer for at least 20 minutes after adding all ingredients together & enjoy

** very hearty dish, my family usually enjoys it with a piece of bread and butter =0)

Estimated POINTS® Values Per Serving 5Servings 6Main Meals Community built RECIPE
Ingredients

Warm New Potatoes with Roasted Vegetables

Ingredients

15 sprays cooking spray
500 gm uncooked new potatoes
2 1/2 rosemary sprig
1/2 tsp ground cumin, (optional)
1 medium zucchini, sliced
2 medium green pepper, red or yellow deseeded and cut into chunks, red and yellow
20 small tomato(es)
1 tsp table salt
1/2 tsp black pepper
2 Tbsp fresh lemon juice
2 Tbsp fat-free balsamic vinaigrette dressing
2 tsp parsley, chopped
1 clove garlic clove(s), pureed (1 tsp)

Instructions

Preheat oven to 6/200°C/400°F.

Put olive oil into roasting pan with potatoes. Toss to coat. Add rosemary and ground cumin, if using, then roast for 15 minutes.

Remove roasting pan from oven. Tip in all remaining vegetables, apart from tomatoes.Season, toss together, then roast for another 25 -30 minutes.

Cut vine tomatoes (if using) into 4 bunches. Add tomatoes to roasting pan and roast for 5 more minutes.

Mix lemon juice, balsamic vinaigrette, parsley and garlic puree. Sprinkle over vegetables and serve at once.

Courtesy of www.weightwatchers.ca


POINTS® Value: 4Servings: 4Preparation Time: 10 minCooking Time: 50 minLevel of Difficulty: Easy

Scallop and Bacon Kabobs

Ingredients
1 pound scallops, jumbo-size preferred (about 12 to a pound)
8 slices reduced fat uncooked bacon
1 medium English cucumber, sliced into 1/2-inch-thick rounds
16 medium grape tomatoes, or cherry tomatoes
1/2 tsp table salt
1/2 tsp black pepper

Instructions
Soak eight 10- to 12-inch wooden skewers in water for at least 2 hours (or use metal skewers).

Place a grill pan in broiler and heat to high (or heat an outdoor grill to high).

To assemble kabobs, using 2 skewers held parallel, about 1 inch apart, thread the end of one bacon strip onto skewers. Add a scallop and flip long end of bacon over scallop and skewer it into place. Add a cucumber slice and a tomato; flip long end of bacon over tomato and skewer it into place. Add another scallop and flip bacon over scallop. Add a cucumber slice and a tomato; flip bacon over tomato again and skewer it into place. Continue process—threading on another slice of bacon when necessary—until each skewer is complete with 3 scallops, 3 cucumber slices, 3 tomatoes and 2 strips of bacon. Repeat entire process with remaining skewers and ingredients to yield 4 kabobs. Season to taste with salt and pepper.

Place kabobs on grill pan and broil (or grill) for 4 minutes on one side; turn kabobs and cook until bacon is cooked and scallops just begin to turn golden, about 4 minutes more. Serve with lemon wedges. Yields 1 kabob per serving.

Notes
Using two skewers per kabob allows you turn easily turn them. Replace the scallops with jumbo shrimp if you want, and consider using different vegetables like scallions or sweet onions, mushroom caps or red peppers (could affect POINTS values).

Courtesy of www.weightwatchers.ca

POINTS® Value: 4Servings: 4Preparation Time: 10 minCooking Time: 8 minLevel of Difficulty: Easy

Lemon Grilled Chicken

Ingredients
3 tablespoons fresh lemon juice
2 tablespoons extravirgin olive oil
2 garlic cloves, minced
7 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper Cooking spray

Preparation
1. Prepare grill to medium-high heat.
2. Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 30 minutes, turning occasionally. Remove chicken from bag; discard marinade. Sprinkle chicken evenly with salt and pepper.
3. Place chicken on grill rack coated with cooking spray; grill 6 minutes on each side or until done.

Yield
7 servings (serving size: 1 breast half)


Nutritional Information
CALORIES 159(20% from fat); FAT 3.5g (sat 0.7g,mono 1.8g,poly 0.6g); IRON 1mg; CHOLESTEROL 74mg; CALCIUM 16mg; CARBOHYDRATE 0.5g; SODIUM 218mg; PROTEIN 29.5g; FIBER 0.1g

Diane Morgan ,
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Cooking Light, AUGUST 2008