Taco Soup

HG's Turkey Taco Soup
PER SERVING (1 generous cup): 127 calories, 0.75g fat, 982mg sodium, 13g carbs, 4g fiber, 3g sugars, 16g protein --
POINTS® value 2*
It's a turkey-licious taco party in a bowl. Weeeeee!
Ingredients:
1 can Progresso Light Southwestern Style Vegetable Soup
4 oz. uncooked Jennie-O Extra Lean Ground Turkey Breast
1/4 tsp. low-sodium taco seasoning mix
Optional Toppings: fat-free sour cream and chopped scallions
Directions:
Bring a pot sprayed with nonstick spray to medium heat. Add ground turkey and taco seasoning to the pot, and cook together (using a spatula to break up a nd crumble the meat) until meat is light brown (about 3 minutes). Add soup, and continue to cook until soup is hot. For some added pizzazz, top each serving of the soup with sour cream and scallions just before eating! MAKES 2 SERVINGS

Crock Pot Hearland Scallop

CROCK POT HEARTLAND SCALLOP

5 Points 6 Servings (1 Cup)

FROM: WW Recipe Review Board
1 lb. extra-lean ground beef or turkey1/2 c. onion, chopped1 small can (8 oz.) creamed corn1 can FF cream of chicken soup1 bag (20 oz.) frozen hash browns
In a large skillet sprayed with butter-flavored cooking spray, brown meat and onion. Spoon into crock pot.

Add corn and soup. Mix well to combine.

Stir in potatoes.Cover and cook on LOW for 2-4 hours. Mix well before serving.

New Products

Blueberry Oatmeal Muffins

Blueberry Oatmeal Muffins

POINTS® Value: 2

Servings: 24

Ingredients

4 cup(s) Bisquick Reduced-Fat Baking Mix

2 cup(s) fresh OR frozen blueberries

1 1/2 cup(s) light vanilla soy milk

1 cup(s) Egg Beaters Egg Beaters

2/3 cup(s) McNeil Nutritionals Splenda Brown Sugar Blend

1 cup(s) uncooked oatmeal

Instructions

Preheat oven to 400. Place 24 cupcake liners in muffin tins & lightly spray with PAM (that keeps the liner from sticking to the muffin).Mix everything EXCEPT blueberries together in a large mixing bowl with an electric mixer. Once everything is mixed well, fold blueberries into the batter. Bake 18-20 minutes @ 400. Cool before peeling liner off! These can also be placed in zipper seal sandwich bags & frozen (up to 3 months) for future use and portion control.

Get back on track

Still trying to ditch your summer vacation eating habits? Follow our 10 tips for getting back in control.
One minute you're eating, drinking and making merry in the summer sun. The next you're back home, very possibly disappointed by any vacation weight gain and facing the prospect of the oncoming colder weather. It's enough to make anyone ditch their diet, grab the comforter and become one with the cookie jar. Read this article from Weight Watchers.com and get back on track.

Follow our 10 top tips to get back on track

1. It might seem obvious but you can avoid the post-vacation panic if you eat and drink sensibly while you're away. Eating well over summer is easy as you can always get access to low POINTS® value foods (sorbets, salads, exotic fruits etc.) and you'll also have lots of opportunities to earn activity POINTS values by swimming, walking and other outdoor activities.


2. 
   Your vacation feeling doesn't have to end the moment you walk through your front door. Make the most of the fading light by getting out and about. The exercise will not only burn calories but it will also keep you feeling cheerful and buoyant well after your vacation has ended.


3. 
   Same goes for food. Recreate some of the best meals of your trip at home. Buy the best fish you can afford or the leanest cut of meat, season well and grill over charcoal for the authentic alfresco taste. Serve with a crisp salad, juicy tomatoes and fresh herbs for a light, low POINTS value meal.


4. 
   Foods that make you feel full will stop you from overeating, even if you're suffering the back-to-work blues. Mix tastes, textures and temperatures to keep your palate entertained and opt for filling, slow-release foods such as brown rice, bananas, potatoes and lentils.


5. 
   Have a kitchen clear-out. Get back on track by clearing out the cupboards and fridge. Have an amnesty on naughty foods; don't feel guilty for having bought them, just trash them.


6. 
   Stock up on delicious fall foods. Swap out light summer herbs like basil and cilantro for woodsy rosemary, thyme and sage, and look for autumn apples and squash. Spend an afternoon with a cup of coffee and your favorite cookbooks, finding low POINTS value recipes for the forthcoming months. You could also cook a few meals in advance and freeze them.


7. 
   Anticipate any monthly milestones. Halloween, Thanksgiving and Christmas are just a few of the seasonal events that revolve around food. We've got lots of recipes for all these occasions so there's no reason you have to miss out on all the fun.


8. 
   Exercising in bad weather can be brutal. Keep on track with your fitness routine by investing in a new workout DVD or picking up second-hand copies from a thrift shop. If you don't feel like buying any DVDs, your local library and video store will have them to rent for a few bucks.


9. 
   Make sure you get enough sleep. Vacations, jet lag and getting back to work can all disrupt your sleep patterns leaving you tired and low. Tiredness is often a trigger for snacking and overeating, so make sure you get plenty of rest and the full eight hours.


10. 
    Stay positive! Your summer vacation may be over but each season has its own charm. Some of the nicest walking weather happens in the fall, with its clear skies and glorious colors, while winter is the perfect time to be sledging, skiing and building fires — all great fun activities which will earn you extra activity POINTS values!

Quote of the week

"You cannot go back and make a brand new start but you can start from now and make a brand new ending"

Quote of the week

"The Road to Success is always under construction"

College Cafeteria Choices

Food q&a: college cafeteria choicesBy Leslie Fink, MS, RD | www.weightwatchers.com

Q: I'm a college student. I know that I can lose weight while I'm home, but I'm afraid that once I return to the dorms, I'll gain all of the weight back from the cafeteria food! Any suggestions?

A: At first glance, the cafeteria might seem like a dieter's worst nightmare – cooked vegetables drowning in butter, main dishes that are heavy on cheese and meat, and an all-you-can-eat dessert bar. But if you take a look between the "lines," there are many healthier, weight loss-friendly options available. Some are obvious – like a turkey sandwich on rye – while others require a bit more creativity. In fact, I often mixed and matched ingredients from my college cafeteria's salad bar, deli bar, make-your-own potato bar and make-your-own stir-fry station to create tasty, nutritious meals. Here are a few of my tried-and-true recommendations:

Bean & Cheese Quesadilla. Top half a large tortilla with beans, diced tomatoes, chopped onions, salsa and a bit of shredded low-fat cheese or a slice or two of low-fat cheese. Fold in half, microwave until warm and enjoy.

Pasta Primavera. Microwave broccoli and mushrooms until warm. Combine with plain cooked pasta and tomato sauce; microwave until warm and sprinkle with grated Parmesan cheese.

Mexican Spud. Top a plain baked potato with mixed raw veggies, salsa and shredded low-fat cheese, or a slice or two of low-fat cheese. Microwave until heated through and the cheese is melted.

Super Salad. Combine mixed greens with tons of raw veggies (carrots, peppers, tomatoes, beets, etc.), torn turkey-breast slices or cubed tofu, beans (make sure they're not swimming in oil) and a splash of a reduced-calorie dressing. Top with a teaspoon or two of sunflower seeds for a bit of crunch and toss. No low-calorie dressings available? Make your own: Try three parts vinegar to one part oil and then season to taste with salt and pepper.

Snacks on the Go. Grab an apple, pear, orange – whatever is available – for dessert and for snacks later in the day. Load up on raw vegetable sticks from the salad bar for snacks, too. (Keep some small zip-close plastic bags in your knapsack.)

Two last issues to consider: Does your college have a fast food restaurant on campus? If so, low-fat subs are an easy option. Also, beware of lingering for hours in the cafeteria between classes — more temptations lurk that way (that's how I put on 15 pounds my freshman year!). So eat, socialize between bites, then take a stroll around campus to gab with your friends.

What are you?

A young woman went to her mother and told her about her life and howthings were so hard for her. She did not know how she was going to makeit and wanted to give up. She was tired of fighting and struggling. Itseemed as one problem was solved, a new one arose.Her mother took her to the kitchen. She filled three pots with water andplaced each on a high fire. Soon the pots came to boil. In the first sheplaced carrots, in the second she placed eggs, and in the last sheplaced ground coffee beans. She let them sit and boil, without saying aword.In about twenty minutes she turned off the burners. She fished thecarrots out and placed them in a bowl. She pulled the eggs out andplaced them in a bowl.Then she ladled the coffee out and placed it in a bowl.Turning to her daughter, she asked, "Tell me what you see.""Carrots, eggs, and coffee," she replied.Her mother brought her closer and asked her to feel the carrots. She didand noted that they were soft. The mother then asked the daughter totake an egg and break it. After pulling off the shell, she observed thehard boiled egg.Finally, the mother asked the daughter to sip the coffee. The daughtersmiled as she tasted its rich aroma. The daughter then asked, "What doesit mean, mother?"Her mother explained that each of these objects had faced the sameadversity: boiling water. Each reacted differently. The carrot went instrong, hard, and unrelenting. However, after being subjected to theboiling water, it softened and became weak. The egg had been fragile.Its thin outer shell had protected its liquid interior, but aftersitting through the boiling water, its inside became hardened. Theground coffee beans were unique, however. After they were in the boilingwater, they had changed the water."Which are you?" she asked her daughter. "When adversity knocks on yourdoor, how do you respond? Are you a carrot, an egg or a coffee bean?Think of this: Which am I? Am I the carrot that seems strong, but withpain and adversity do I wilt and become soft and lose my strength?Am I the egg that starts with a malleable heart, but changes with theheat? Did I have a fluid spirit, but or some trial, have I become hardened andstiff? Does my shell look the same, but on the inside am I bitter andtough with a stiff spirit and hardened heart?Or am I like the coffee bean? The bean actually changes the hot water,the very circumstance that brings the pain. When the water gets hot, itreleases the fragrance and flavor. If you are like the bean, when thingsare at their worst, you get better and change the situation around you.When the going gets tough, do you elevate yourself to another level? How do you handle adversity?Are you! a carrot, an egg or a coffee bean?

25 Little Tips for Big Weight Loss

Feel like you need a boost? Perhaps you've hit a plateau? Now is the perfect time to take stock of your life and to make some long-overdue changes. But adjusting eating and exercise habits can seem so daunting, it's no wonder that some of us never make it beyond the first day! So what's the best way to get started?

Check out this list of easy weight loss hints go get you back on track from Weight Watchers.com.

The surest way to succeed is making small changes. Think in terms of manageable baby steps, like swapping the half-and-half in your morning coffee for fat-free or low-fat milk. There are lots of little changes you can make—in your food plan and daily routine—that will add up to a lot of weight loss over the long haul.

Take a look at our 25 tips below for eating healthfully, fitting exercise into your busy day and revamping your daily routine. Start by picking five changes that you're sure you can tackle and practice them this week. Then try another five next week (click the 'print' link above to print this out for easy reference).

Not every idea is right for everyone, so experiment and see what works for you. Lots of little changes can yield big weight-loss results—and a healthier new you!

1. Good things come in small packages.Here's a trick for staying satisfied without consuming large portions: Chop high-calorie foods like cheese and chocolate into smaller pieces. It will seem like you're getting more than you actually are.

2. Get "water-wise."Make a habit of reaching for a glass of water instead of a high-fat snack. It will help your overall health as well as your waistline. So drink up! Add some zest to your six to eight glasses a day with a twist of lemon or lime.

3. Herb it up.Stock up your spice rack, and start growing a small herb garden in your kitchen window. Spices and herbs add fantastic flavor to foods without adding fat or calories.

4. Slim down your soup.Make a big batch of soup and refrigerate it before you eat it. As it cools, the fat will rise to the top and can be skimmed off the surface.

5. Doggie-bag that dinner.At restaurants that you know serve large portions, ask the waiter to put half of your main course in a take-home box before bringing it to your table. Putting the food away before you start your meal will help you practice portion control.

6. Listen to your cravings.If you're craving something sweet, eat something sweet—just opt for a healthier nosh (like fruit) instead of a high-calorie one like ice cream. The same goes for crunchy cravings—for example, try air-popped popcorn instead of high-fat chips. It's just smart substitution!

7. Ease your way into produce.If you're new to eating lots of fruits and vegetables, start slowly. Just add them to the foods you already enjoy. Pile salad veggies into your sandwiches, or add fruit to your cereal.

8. Look for high-fat hints.Want an easy way to identify high-calorie meals? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.

9. Don't multi-task while you eat.If you're working, reading or watching TV while you eat, you won't be paying attention to what's going into your mouth—and you won't be enjoying every bite. Today, every time you have a meal, sit down. Chew slowly and pay attention to flavors and textures. You'll enjoy your food more and eat less.

10. Taste something new.Broaden your food repertoire—you may find you like more healthy foods than you knew. Try a new fruit or vegetable (ever had plantain, pak choi, starfruit or papaya?).

11. Leave something on your plate at every meal.One bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.

12. Get to know your portion sizes.It's easy to underestimate how much you're eating. Today, don't just estimate things—make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.

13. Don't give up dips.If you love creamy dips and sauces, don't cut them out of your food plan completely. Just use low-fat soft cheese and mayo instead of the full fat stuff.

14. Make a healthy substitution.Learn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.

15. Bring lunch to work tomorrow.Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive).

16. Have some dessert.You don't have to deny yourself all the time. Have a treat that brings you pleasure, but this time enjoy it guilt-free be—sure you're practicing portion control, and compensate for your indulgence by exercising a little more or by skipping your afternoon snack.

17. Ask for what you need.Tell your mother-in-law you don't want seconds. Ask your other half to stop bringing you chocolates. Speak up for the place with great salads when your co-workers are picking a restaurant for lunch. Whatever you need to do to succeed at weight loss, ask for it—make yourself a priority and assert yourself.

18. Improve your treadmill technique.When walking on a treadmill, don't grip the rails. It's fine to touch them for balance, but you shouldn't have to hold on. If you do, that might be a signal you should lower the intensity level.

19. Simon says... get fit.Here's an easy way to fit in exercise with your kids: Buy a set of 1 lb weights and play a round of Simon Says—you do it with the weights, they do it without. They'll love it!

20. Make the most of your walks.If your walking routine has become too easy, increase your effort by finding hills. Just be sure to tackle them at the beginning of your walk, when you have energy to spare.

21. Shop 'til you drop...pounds!Add a workout to your shopping sessions by walking around the mall before your start spending. And try walking up the escalator—getting to your destination faster will be an added bonus.

22. Walk an extra 100 steps at work.Adding even a little extra exercise to your daily routine can boost your weight loss. Today, take the stairs instead of the elevator, or stroll down the hall to talk to a co-worker instead of sending an email or calling.

23. Brush your teeth after every meal and snack. This will be a signal to your mouth—and your mind—that it's time to stop eating. Brushing will also give your mouth a nice fresh taste that you'll be disinclined to ruin with a random chip. At work, keep a toothbrush with a cover and toothpaste in your desk drawer.

24. Clean your closet.First, it's great exercise. Second, it's an important step in changing your attitude. Get rid of all the clothes that make you look or feel bad. Throw out anything that's too big—don't give yourself the option of ever fitting into those clothes again. Move the smaller clothes up to the front to help motivate you. Soon, you'll be fitting into those too-tight jeans you couldn't bear to part with.

25. Take your measurements.You might not like your stats now, but you'll be glad you wrote them down when you see how many inches you've lost. It's also another way to measure your success, instead of just looking at the scale. Sometimes even when the numbers on the scale aren't going down, the measurements on your body are.

Powering through Plateaus

Is the scale at a standstill? Read this article from Weight Watchers.com and I am sure you will get some ideas on how to jump start your weight loss.

It's a phenomenon familiar to most people who've tried to shed excess pounds: You're close to your weight-loss goal, and suddenly the numbers on the scale refuse to budge.

You've hit a weight-loss plateau, and you're wondering what's causing the stall. Is there something you're doing (possibly unwittingly) to sabotage your own efforts? Or is it an inevitable physiological part of the weight-loss process?
The answer probably lies somewhere in between.

Ain't Misbehavin'?

As much as we may not like to believe it, our actions are probably at the root of most weight-loss plateaus. "Probably about 90 percent of our plateaus are due to 'loosening up,' meaning the half-hour walk, seven days a week becomes a 20-minute walk, four days a week," says Weight Watchers' chief scientist, Karen Miller-Kovach, MS, RD. "It's the little relaxing that does people in."
Before you start berating yourself, give yourself a break. Recognize that you may have gotten a little too comfortable with aspects of the program. But you can still keep moving toward your weight goal. Simply reaffirm your commitment to your weight-loss plan, and move forward. Try a new recipe, eat more fruits and veggies, or add some jogging intervals to your daily walk. By mixing up your routine, eating and exercise will be fresh and enjoyable again.

The Body at Work

Although less-than-faithful adherence to an eating and exercise plan is usually the culprit of a plateau, there are times when something going on within the body is causing the pounds to hang on.
According to Michael Lowe, PhD, professor of clinical and health psychology at Drexel University in Philadelphia, about one-quarter of the weight you lose is actually lean tissue. Lean-tissue loss means you burn fewer calories. "This effect is relatively minor, but combined with other factors, it can contribute to a plateau," Lowe says.
Lowe also points out that because pounds shed in the first few weeks of weight loss tend to be made up of about half water, people are often fooled into thinking they are reaching a plateau when, in fact, they're really just approaching a normal (read: slower) rate of weight loss.

Five Ways to Tip the Scale

The good news: Whether the cause is behavioral, physiological or both, there are steps you can take to move past a plateau. First, strengthen your resolve to keep losing, then:

1. Increase your physical activity.This may be the best way to get the weight off, according to experts. Look for simple ways to get more activity in: Take the family (or the dog) for an afternoon walk. Park the car farther away, or get off the bus a stop or two away from your destination.

2. Eat right and write. Research has shown that people routinely underestimate the number of calories they consume daily. Keep track of what you eat. Enjoy seeing that you've stayed within your POINTS® range for the day.

3. Eat fruits and vegetables.Fruits and vegetables are loaded with a variety of vitamin and minerals and are typically low in calories. Including them at meal time will help keep you satisfied and contribute to your health.

4. Spice things up. Forgo your usual turkey on rye for a more exotic water-packed tuna with dill and lemon juice on toasted pita bread. This might stimulate your taste buds enough to keep you satisfied.

5. Get busy. Join an after-work volleyball league, attend art openings or just chase your kids around outside. The less you're in the kitchen, the less tempted you'll be to eat.

Eggplant Casserole

EGGPLANT CASSEROLE - Thank you INA MAYNE from Mt.Airy

POINTS VALUE:7
SERVINGS:4

INGREDIENTS
6 SERVINGS MORNING STAR CRUMBLE- 1 BAG
6 SERVINGS HUNT SPAGHETTI SAUCE-1 CAN
1 CUP 2% MILK REDUCED FAT NATURAL SHREDDED CHEESE-MOZZARELLA CHEESE
2 LARGE EGGPLANTS


INSTRUCTIONS
PEAL AND SLICE EGGPLANT ABOUT 1/2 INCH THICK
SPRAY COOKIE SHEET WITH OLIVE OIL PAM
PLACE EGGPLANT ON SHEET AND SPRAY THEM WITH PAM ALSO

BAKE AT 400 DEGREES FOR 30 MIN. WHEN DONE LET COOL
SPRAY A 8X8 CAKE PAN WITH PAM AND BEGIN TO LAYER
TOP WITH CHEESE
RETURN TO OVEN 350 DEGREES FOR ABOUT 20 MINS

TIPS
THIS CAN BE A MAKE AHEAD MEAL. .IT FREEZES WELL.
YOU CAN ALSO ADD EXTRAS LIKE PEPPERS ,ONIONS,HERBS,ETC

Come back and write it out

This week I have missed many of you at the meeting. Are we relaxing our weight loss efforts. Is it really worth it? Come back, school is back in a week and if you took off for the summer is time to get back on track. It is never too late to renew our commitments and accomplish our goals. Recapture that starting fresh back to school feeling by treating yourself to a new “3 Month Journal” and don’t only write your food, take the time to track your feelings each day so that it can help you identify and outsmart emotional eating triggers.

Stroganoff topped potato

Thank you Kitty from Mount Airy.

Stroganoff-topped potato

serves:

2 (serving size=1/2 potato & 1 1/2 cups stroganoff) points: 7

1 medium baking potato

1 tsp olive oil

4 oz thin beef strips or ground beef (90/10)

1 cup sliced fresh mushrooms

1 small onion, sliced

1 clove crushed garlic

1/8 tsp pepper

1 can Progresso light savory vegetable barley soup

1/4 cup fat free sour cream

1/2 tsp basil

1/2 tsp tarragon

2 tbs parsley

Pierce potato and bake in microwave or oven till done.Meanwhile in 12 inch nonstick skillet, hear oil over med heat. Add beef, mushrooms and onion and seasonings. Cook 5-7 min, until beef is browned.Stir in soup. Heat to boiling. Cook uncovered over high heat 7-10 minutes, stirring frequently, until mixture thickens. Remove from heat; stir in sour cream.to serve; place 1/2 potato on each serving plate. Top each with 1 1/2 cups beef mixture; sprinkle each with 1 tbs parsley.This is great comfort food!!!

Beef Stew

Thank you Kitty from Mount Airy

Beef Stew from WW New Complete Cookbook 2006

serves: 4

points: 1/4 of the pot of stew is = 7 points!!!

4 tsp olive oil1 shallot, finely chopped

1 tbs finely chopped carrot

1 tbs finely chopped celery

1 lb stew beef1 cup chopped canned plum tomatoes with juice

1/2 cup dry red wine

1 tsp finely chopped fresh thyme or 1/2 tsp dried

1 bay leaf

1/2 tsp saltpepper to taste

8 frozen pearl onions

2 carrots, peeled and cut into 1 inch chunks

4 medium potatoes, peeled and cut into 1 inch cubes

1 cup hot water

1 cup thawed frozen peas

1 tbs parsley

1 tsp oregano

1 tsp marjoram

In medium nonstick Dutch oven or heavy saucepan, heat the oil. Saute the finely chopped onion, carrot, and celery until translucent, 5-6 minutes. Add the beef and saute until browned, 5 min. Add the tomatoes, wine, thyme, bay leaf, salt and pepper; bring to a boil. Reduce the hear and simmer gently, partially covered, stirring occasionally, about 45 minutes.Add the pearl onions, carrot chunks potatoes and water. Cook, covered, 40 minutes.Stir in the peas; cook 4 minutes, then add the spices and cook 1 minute longer. Discard the bay leaf.This comforting cold-weather stew is worth the time involved. It can also be prepared in a crock pot.Saute the finely chopped veggies and beef as directed and transfer to the slow cooker with the remaining ingredients. Omit the water. Cook 4-5 hours on high or 8-10 hours on low.

Warm White Bean Salad

Warm White Bean Salad (Thank you Marilyn, Ellicott City)
(With Variations)

Makes 4 servings
2 Points per serving

4 tsp olive oil
4 plum tomatoes, chopped
1 small onion, minced
¼ cup EACH diced green and red bell pepper
2 Tbsp fresh (or 1 tsp dried) minced sage
1 garlic clove, minced
¼ tsp salt
¼ tsp freshly ground pepper
1 (16 oz) can cannelloni (aka: white kidney) beans, rinsed well and drained*

Heat oil in a medium nonstick skillet. Add tomatoes, onion, bell peppers, sage, garlic, salt and pepper (in other words, everything except the beans). Cook, stirring occasionally, until sauce thickens slightly, about 5 minutes. Remove from heat and stir in the beans.

Mexican style—substitute cilantro and a small can of diced mild green chilies for the sage.

To make it into soup—add a 15.5 oz of diced tomato—zesty style or not
You could also add chicken to the soup—just be sure to account for the additional Points value.


*Rinse beans until they stop foaming to minimize gassy tummy

Filet Mignon With Mushrooms

Filet Mignon With Mushrooms (Thank you Marilyn)

Serves 6

6 6-oz Filets (about 1¼ in thick)
¾ tsp salt
¾ tsp pepper
1 tsp olive oil
8 oz sliced mushrooms (I use portabella)
8 oz shitake mushroom caps—finely chopped
2 large scallions, finely chopped
¾ c. beef broth
1/3 c. steak sauce
1 Tablespoon chopped fresh tarragon or basil

Salt & pepper steak (instead, we sometimes use a compatible dry rub such as a Grill Mate Montreal Steak). Cook as usual—we always grill.

Meanwhile, heat olive oil and cook mushrooms and shallots on medium high about 8 minutes. Add broth and A-1 sauce, bring to boil. Reduce heat and simmer about 3 minutes. Spoon sauce over steaks.

5 points each.

We make about a half version of the sauce for the two of us. There are virtually no points in the sauce, so we don’t count it as adding any points.

A half of a baked potato (about 2 points each), and some steamed veggies and oh, my—good eating! And elegant, too..

Eggplant Parmigiana

Eggplant Parmigiana, thank you Cindy.
POINTS® value 3; Servings 4Preparation Time 15 min - Cooking Time 30 min Level of Difficulty Moderate

Ingredients
1 serving cooking spray (5 one-second sprays per serving) 1/3 cup seasoned bread crumbs, Italian-style 1 Tbsp grated Parmesan cheese 1 tsp Italian seasoning 1/4 tsp garlic powder 1 medium eggplant(s) 2 large egg white(s), lightly beaten 1 cup canned tomato sauce 1/2 cup part-skim mozzarella cheese, shredded
Instructions
1. Preheat oven to 350°F. Coat an 8 x 8 x 2-inch baking dish with cooking spray; set aside.
2. Combine bread crumbs, Parmesan cheese, Italian seasoning and garlic powder together in a medium-size bowl; set aside. Remove skin from eggplant and trim off ends. Slice eggplant lengthwise into 1/2-inch-thick slices.
3. Dip eggplant first into egg whites and then into bread crumb mixture. Bake eggplant on a nonstick cookie sheet until lightly browned, about 20 minutes.
4. Place a layer of eggplant on bottom of prepared baking dish, then add 1/3 of tomato sauce and 1/3 of mozzarella cheese. Repeat with 2 more layers in same order. Bake until cheese is melted and sauce is bubbling, about 10 minutes more. Slice into 4 pieces and serve.

This week's recipes

Hi there.

Thank you so much to all of you that took the time to pass to me this wonderful recipes. Together we can make eating healthy a lot of fun. I cannot wait to try them all.

Have a great week and I will see you at the meetings. Diana

Quick chilli with pasta

Thank you Linda from Frederick!
Quick Chili with Pasta
4 servings-6 points each

Ingredients
12 ounces lean ground turkey
112 cup finely chopped onion
2 cups canned chili-style stewed tomatoes 1;4 teaspoon ground cumin
2 cups cooked spiral-shaped pasta (slightly firm)
POINTS" value per serving: 6

Preparation

1. In large skillet sprayed with nonstick cooking 5 cook turkey over medium heat, stirring frequei browned. Add onion; cook 5 minutes, stirring 0

2. Stir in tomatoes and cumin; bring to a boil. Lov and simmer 5 minutes. Stir in pasta; cook 5 minu
Per serving: 285 calories, 8g fat, 4g fiber

Chicken 'n' Cheese Casserole

Chicken N Cheese Casserole, Thank you Linda B. from Frederick!
6 points a serving-makes 6 servings.
2 cups cooked macaroni
2 cups coarsely chopped cooked skinless, boneless chicken breasts
2 cups canned condensed cream of mushroom soup (undiluted)
2 cups fat-free milk
8 ounces low-fat cheddar cheese, cut into
small cubes
1. Preheat oven to 350' F.
2. In large casserole, combine all ingredients, mixing well.
3. Bake, covered, 35-45 minutes. Remove cover; bake
10-15 minutes longer. Serve immediately.
Nutrition Information.' 262 calories, 12.7g fat 0.6g fiber Variation. Substitute turkey for the chicken.

Prepare-Ahead Tip. Combine all ingredients, cover, and refrigerate overnight then bake as directed.

1.800.651.6000

©2001 Weight Watchers International. Inc. All fights reserved. WEIGHT WATCHERS is the registered trademark of Weight Watchers International. Inc. Pnnted in U.S.A. 2001005 rev 7/01

Pork Chops with Sauteed Apples and Sauerkraut

Thank you Faith from Ellicott City.

Pork Chops with Sautéed Apples and Sauerkraut

4 center-cut pork chops
½ teaspoon salt
¼ teaspoon pepper
2 teaspoons oil
3 golden delicious apples- peeled, cored and sliced
¼ teaspoon cinnamon
1 cup bagged sauerkraut, well drained
½ teaspoon caraway seed (I omit!)

Sprinkle chops with ¼ tsp salt and 1/8 tsp pepper.
Heat 1 tsp oil in a large non-stick skillet over medium high heat.
Add chops and cook until browned and cooked through.
Transfer to plate and keep warm.
Heat remaining oil in skillet.
Add apples and cinnamon.
Cook, stirring occasionally, until apples begin to brown. Add sauerkraut, caraway seeds and remaining salt and pepper. Cook 2-3 minutes.
Serve with pork

Serves 4. 5 points per serving.

Grilled Green Shrimp

Thank you Faith from Ellicott City.
Grilled Green Shrimp

¼ cup parsley
1/3 cup basil
2 cloves garlic
4 teaspoons olive oil
¾ tsp salt ¼ tsp pepper
1 ½ lbs large shrimp – peeled and deveined
Combine marinade ingredients. Add shrimp and marinade for several hours (or overnight)

Cook on a grill pan or sauté in a little olive oil.

I serve over mixed field greens – and use balsamic spray salad dressing.

3 points per serving –for shrimp (9 large shrimp)

Quote of the week

"NOTHING TASTES AS GOOD AS THIN FEELS"

Only a Chocolate Chip Cookie

HE WAS ONLY A CHOCOLATE CHIP COOKIE...
I LOVED HIM

I met him for my birthday many years ago, there he was at the end of the buffet....a loner; the last one on the plate. He had a certain something...a sweetness. He was one chocolate cookie. I felt as if I'd always known him...it was love at first sight. When he looked at me with those warm brown eyes, I melted. Immediately I knew it, this love would last forever, he was the one. Since that day, we were inseparable. With him I could be myself. he didn't seem to care what mood I was in, how I looked or even if I gained weight. Together we had the recipe for happiness. No one ever made me happier than Chip.

THEN THINGS CHANGED

My friends said he was no good for me. He started to give me heartburn. I felt crummy, but it had to end. Now we've gone our separate ways. I hardly think of him anymore. Oh, if I see a certain TV commercial, a particular magazine ad, a coupon for cents off...that old longing returns. And when we run into each other in the supermarket, we nod. We're friendly. But it's OVER!

Individual brownies from the microwave.

Microwave Brownies.

Thank you Lory (Frederick, Friday)

Great points for a tasty and fast brownie.

This is the Betty Crocker Low Fat Brownie Mix nutrition information. 32 grams is a serving (130 calories, 1.5 g fat, 1g Fiber). 2 Tablespoons of the mix is 15 grams. Round that up to 16 grams and it's half a serving. When I used my point calculator, it came to one point. So, 2 Tablespoons of mix, plus 1 Tablespoon of water in a custard dish (or something similar). Pop it in the microwave for 25 seconds and you have a nice, moist, one-point brownie. It's rather odd, but the box I have here at the house says 2 grams of fat, not 1.5.

Eggplant Parmigiana

Thank you Pat (Frederick, Friday) for this recipe.

Eggplant Parmigiana

3 points per serving/makes 4 servings

Ingredients

1 eggplant pared & cut into 1/2 inches slices

2 egg whites + 2 tbsp water beaten together

1/2 cup seasoned Italian bread crumbs (may need more)

1 cup reduced fat spaghetti sauce (may need more)

3/4 cup shredded fat free mozzarella cheese

3 tbsp grated Parmesan cheese

Preparation:

1. 1- Preheat the over to 375 F. Spray baking sheet with non-stick cooking spray.


2. 2- Coat eggplant slices with egg white, then bread crumbs. Arrange on baking sheet and Bake 20 to 30 minutes. Turn over and bake until brown on both sides.


3. Spread 1/4 cup sauce over bottom of 8 x 8 baking dish. Arrange half the eggplant in a single layer over sauce. Top with 1/2 of remaining sauce, then 1/2 of cheese. Repeat layers. Bake covered until heated through and cheese is melted. About 30 to 40 minutes.

193 calories per serving, 3 fat and 4.3 fibers.

Dreamsicle

Dreamsicle

Servings | 8

Estimated POINTS® value per serving | 1

Course | Desserts

Ingredients
1 package sugar-free orange flavored gelatin mix 1 oz fat-free sugar-free instant vanilla pudding mix 8 oz Cool Whip Free Whipped Topping 11 oz canned mandarin oranges in its own juice
Instructions
Dissolve Orange Jell-O in 1 cup of very hot water. Add another cup of ice cold water or crushed ice. Let sit for 5 minutes.With a mixer, blend in the pudding mix. Stir in the oranges. Fold in the Cool Whip. Refrigerate 2hours.

Pumpkin Fluff

Pumpkin Fluff

Makes 8 servings – 1point per serving

Ingredients
· 1 oz Jell-O Instant Butterscotch Pudding
· 3 cup fat-free skim milk
· 29 oz canned pumpkin pure.
· 1 serving fat-free sugar-free instant vanilla pudding mix
· 1/4 tsp pumpkin pie spice
Instructions
Mix milk and pudding mixes with hand blender. Add pumpkin and spice. Mix well.Chill 1 hour.

Quote of the week

"If you want to get thinner you need to diminish your dinner"

Stuffed Zucchini

Stuffed Zucchini (Thank you Shawen from Urbana)

Light Meals
Points Value: 2
Servings: 3

Preparation Time: 15 min
Cooking Time: 30 – 45 min (dependent on size of zucchini)
Level of Difficulty: Easy
Course: Light Meals


Feel free to add other spices, chopped veggies, or another type of low fat cheese. You can also wrap in foil and bake on the grill. ENJOY!

Ingredients

3 Large zucchini, Whole, Sliced lengthwise
½ cu onion, finely chopped
½ cu sweet red pepper, finely chopped
2 cloves garlic, fresh, minced
2 tsp olive oil
1 tsp dried oregano (or All Purpose Seasoning – which I prefer)
½ tsp table salt
¼ tsp black pepper
1 oz reduced fat grated parmesan cheese

Instructions

Slice zucchini lengthwise and scoop out middle of zucchini (pulp). Finely chop pulp or run through a food processor. Set chopped zucchini aside in a small bowl. Sautee onions, garlic and red pepper in olive oil until soft. Mix in oregano/all purpose seasoning, salt and pepper. Add sautéed mixture to pulp and fill each zucchini half. Top with parmesan cheese. Bake at 350 degrees for about 30 - 45 minutes. Eat as a meal or side dish.

*Note: I used a ~ ¼ cup more of grated zucchini I had left over and added to the mixture to insure the zucchini was stuffed well. This shouldn’t add any more points

Quote of the week

"If you want to get thinner you need to dimminish your dinner"

Palermo Primo Thin Crust Pizza

Thank you Portia from Mount Airy for the Information.

Very tasty and 6 points for 1/3 of a pizza. I found it in Costco.

WEGMAN'S RICE CAKES 0 POINTS P/SERVING

Thank you Esther from Ellicott City for the information!

Yogurt-0 Points

Thank you Linda from Frederick, Friday for this information!

ENJOY THIS GREAT YOGURT WITHOUT GUILT!!! 0 POINTS PER SERVING.

Basil, Cherrie tomatoes and Muzzarela Cheese Kebabs

You just calculate the points for the cheese you buy. It looks really good and it is yummy. You can also spray it with Olive oil.

Sun dried tomato crackers

Sun Dried Tomato Cracker (Thank you Laurie)
snacks
Points: 2
Servings: 2

Preparation Time: 15 min
Cooking Time: 0 min
Level of Difficulty: Easy
Course: Snacks

Ingredients
4 large Basil Leaves, rinsed and cut in half
4 Sun Dried Tomatoes*, rinsed and cut in half
8 tsp fat-free cream cheese
8 Keebler Multigrain Club Crackers

Spoon 1 tsp of cream cheese onto each cracker. Press each basil half into cream cheese on each cracker. Press tomato on top of each basil leaf and press into cream cheese.
Serve immediately and enjoy!

** (tested w/bella un Luci Sun Dried Tomatoes in Olive Oil); during the summer, dried tomatoes can be substituted with slices of fresh summer tomatoes.

Quote of the week

"SUCCESS IS A JOURNEY, NOT A DESTINATION"