Free Soup (4 servings, 0 pts each)
2/3 cup sliced carrots
1/2 cup diced onion
2 garlic cloves, minced
3 cups fat-free broth (beef, chicken, or vegetable)
1 1/2 cups diced green cabbage
1/2 cups green beans
1 Tbsp tomato paste
1/2 tsp dried basil
1/4 tsp dried oregano
1/4 tsp salt
1/2 cups diced zucchini
  1. In large saucepan, sprayed with non-stick cooking spray, saute the carrot, onion, and garlic over low heat until softened, about 5 minutes.
  2. Add broth, cabbage, beans, tomato paste, balis, oregano, and salt; bring to a boil. Lower heat and simmer, covered, about 15 minutes until beans are tender.
  3. Stir in zucchini and heat 3-4 minutes. Serve hot.

Taco Salad (2 pts)
Lots of lettuce
1/2 cup soy protein
1/3 cup veggie shreds (cheese)

Light Chicken Salad (4 servings, 5 pts each)
12 oz cooked chicken, chopped
1-2 cups celery, chopped
1 cup green grapes, cut in half
1 cup carrots, grated
1/4 cup reduced-calorie mayonnaise
1/2 cup non-fat plain yogurt
2 Tbsp dijon mustard
2 Tbsp wine vinegar
1-2 tsp Italian Seasoning

Beef Nachos (6 servings, 5 pts each)
1/2 lb lean ground beef
2 tsp chili powder
1 tsp cumin
1/2 tsp salt
1/4 tsp pepper
1/3 cup salsa
8 oz. baked low-fat tortilla chips
1/2 cup shredded reduced-fat mexican cheese
2 Tbsp canned jalapenos, sliced

Tomato Bean Soup (1 pt/cup)
1 can Rotel Tomatoes
1 can Black Beans
1 can Chicken Broth

Taco Soup (4 pts/cup)
1 lb. lean ground beef
2 cans pinto beans
1 can whole kernel corn or hominy
2 cans stewed tomatoes (Rotel)
1 pkg taco seasoning
1 pkg Hidden Valley Ranch dressing mix
1 1/2 cup water

Brown meat and drain. Add all other ingredients and simmer. Makes about 11 cups.

Cheese Soup (1.5 pts/cup)
1 env. butter buds dissolved in 1 cup water
1 cup water
3 large potatoes, cubed
8 bouillon cubes
1 cup each -- onions, celery & carrots
1 md head cabbage

Mix and cook for 1 1/2 hours. Stir in 12 oz. Velvetta cheese cubed and simmer gently. Do not boil.

Chicken Enchilada Soup (4 servings, 4 pts each)
8 oz. cooked chicken, shredded
1 peppar (any color)
1 onion
optional veggies
1 lg can crushed tomatoes
1 can corn with water
1 can Campbells Cheddar Cheese Soup
1 pkg enchilada seasoning

Saute peppars and onions until tender. Add cooked chicken. Add all canned items and 1/2 seasoning. Cook at least 30 minutes.

Homestyle Chili (2.5 pts/cup)
1 lb ground beef
2 cups chipped onions
1 - 29 oz can tomato puree
1 - 15 oz can each -- black beans, chick peas, red kidney beans
3 Tbsp chili powder
1 Tbsp chopped garlic
1 tsp each -- ground cumin, salt

Cook 3-4 hours (8-10 hours in slowcooker). Makes 10 cups.

Grilled Red Snapper with Pesto (4 servings, 4 pts each)
1 cup fresh basil leaves
1/2 cup fresh parsley
1/4 t salt
1/8 t pepper
1 small shallot, peeled & quarters
1 small garlic clove, peeled
1 T lemon juice
1 T olive oil
2 (8 oz) red snapper filets
cooking spray
  1. Place first 6 ingredients in a food processor; process until finely chopped. With processor on, slowly add lemon juice and olive oil making pesto.
  2. Place filets in shallow dish. Spread 1 T pesto on either side. Cover and chill for 30 minute4s. Set pesto aside.
  3. Grill on each side 4 minutes. Cut in half. Spread remaining pesto and serve.
Chicken Stroganoff (6 servings, 5 pts each)
1 lb frozen boneless chicken breasts
1 can fat-free cream of mushroom soup
16 oz fat-free sour cream
1 env. dry onion soup mix.

Mix all in a crock pot and cook for on low for 7 hours.

Pumpkin Pudding (2 pts/cup)
1 sm pkg sugar-free vanilla pudding
1 cup canned pumpkin
2 cups skim milk
1/4 tsp pumpkin pie spice

Pumpkin Fluff (3-4 pts/cup)
1 container fat-free cool whip
1 can pumpkin
1 small pkg. sugar-free vanilla pudding mix
1-2 tsp pumpkin pie spice

Mix together and chill.

Chocolate Pumpkin Muffins (12 muffins, 3-4 pts each)
1 box chocolate cake mix
1 can (15 oz) pumpkin
1 1/2 cup water

Spray muffin pan with non-stick spray. Bake at 375 for 20 minutes.

Pumpkin Muffins (12 muffins, 1 pt each)
2/3 cup dry milk
1 tsp cinnamon
6 Tbsp flour
2 tsp pumpkin pie spice 1 tsp baking soda 2 eggs, beaten
1 cup pumpkin
4 Tbsp raisins
1 tsp vanilla
1/2 cup grated carrots
6 pkgs sweetener

Mix and bake at 350 for 15 minutes.

Pumpkin Spice Muffins (60 muffins, .75 pts each)
1 box white cake mix
1 can pumpkin
1-2 tsp pumpkin pie spice
1 1/2 cup water

Bake at 350 for 18-20 minutes.

Rocky-Road Brownies (24 pieces, 3 pts each)
1 pkg. regular brownies
1/4 cup water
1/2 cups unsweetened applesauce
4 large egg whites
1/4 cups walnut halves
2 oz mini chocolate chips
1 cup mini marshmallows

Mock-aroons (1 tsp drops, 1 pt each)
1 box angel food cake mix
1 - 14 oz sweetened flaked coconut
1/2 cup water
Non stick spray

Mix. Make cookies that are 1 tsp drops. Bake at 350 for 10-11 minutes.

Peach Shortcake (8 servings, 5 pts each)
2 cups reduced-fat buttermilk baking mix
1/2 cup sugar
2 t grated orange zest
2/3 cup lowfat (1%) milk
6 peaches, sliced
1 cup raspberries
2 T orange juice
2 T strawberry preserves
1 cup ligh non-dairy whipped topping
  1. Preheat oven to 425 degrees. Spray 9-inch cake pan with cooking spray. In a large bowl, combine baking mix, 3 T sugar, and orange zest. Add milk and stir with form until soft dough forms. Press dough flat into cake pan with floured fingers. Sprinkle with 1 T sugar. Bake 15 minutes. Cool in pan on rack for 5 minutes. Remove and cool completely, top-side up.
  2. Mix peaches, raspberries, OJ, preserves, and remaining sugar. Let stand 30 minutes.
  3. With serrated knife, split cake in half horizontally. Place botton on serving tray. Spread w/ whipped topping then 2/3 fruit mix. Place on top. Serve 1/8 wedge with spooned on fruit.

Gazpacho (0 pt/cup)
4 lg. ripe tomatoes, diced
2 1/2 cucumbers
1 lg. green pepper
10-12 scallions
1-2 garlic cloves
1/4 c. red wine vinegar
3 c. tomato juice
1 to 1 1/2 cups broth or water
Hot peppar sauce, to taste
Worcestershire sauce, to taste
Freshly ground pepper
  1. Hand-chop the tomatoes, cucumbers, green peppers and scallions.(essential that it's hand-chop or it gets too runny).
  2. Mash together garlic, salt and vinegar in mortar.
  3. Mix in the remainder of the ingredients.
  4. Can optionally add croutons (don't forget to add the points) when served.
Beet Borscht (1 pt/2 cups)
1 lg. onion
2 stalks celery
1 lg. beet
2 cloves garlic
2 c. fresh tomato pulp
1 c. peeled and chopped potatoes
1 qt. broth
1 qt. water
3 peppercorsn
6 sprigs parsley
1 t. salt

2 c. julienned beets (can be coarsely grated)
1 c. julienned carrots
3 c. shredded cabbage
Freshly ground pepper
Fresh lemon juice
Fresh dill (optional)
  1. Saute onion and celery until barely wilted.
  2. Mix in beets, garlic, tomato pulp, potatoes, broth, water, peppercorns, parsley and salt together in a large pot and boil. Simmer 45 minutes.
  3. Remove vegetables and puree to a broth
  4. Add julienned vegetables and simmer for 15 minutes
  5. Finally add the rest of the ingredients and simmer for 15 minutes longer.
  6. Garnish with sour cream if desired.