1/3 cup(s) all-purpose flour
1/4 tsp table salt
1/8 tsp cayenne pepper
3 oz buttermilk
1/2 cup(s) cornflake crumbs
1 pound(s) Chicken, breast, raw, without skin & bone, four 4-oz pieces

Instructions
Preheat oven to 365ºF. Lightly coat an 8 X 8 X 2-inch baking dish with nonstick cooking spray; set aside.
Combine flour, salt and cayenne pepper together in a medium-size bowl.
Place buttermilk and corn flakes crumbs in 2 separate shallow bowls.
Roll chicken breast halves in flour mixture and evenly coat each side.

1 pkt Weight Watchers Vanilla Smoothie
1 cup cold skim milk
1/2 cup fresh or frozen raspberries
5 ice cubes

Crush ice cubes in blender. Add smoothie mix and milk and blend. Add raspberries and frappe.
If needed, add a packet or two of sugar substitute.

Serves 1.

24 asparagus spears trimmed and halved
1/2 cup salsa
1 tablespoon cilantro leaves
2 cloves garlic
4 scallions thinly sliced

In a large nonstick skillet combine the asparagus and 1/2 cup water bring to a boil. Reduce the heat and simmer covered until the asparagus is tender-crisp about 5 mins drain and run under cold water to cool. In a blender or food processor puree the asparagus, salsa, cilantro and garlic. Add the scallions pulse several times until chunky smooth.

Transfer to a serving bowl. refrigerate covered until chilled at least 1 hr.
Serves 6

Chili Con Queso Dip
-
14 1/2 ounces canned tomatoes diced/undrained 10 ounces canned tomatoes w/chiles/undrained
1 teaspoon olive oil
1/2 cup onion chopped
2 cloves garlic minced
8 ounces fat-free cream cheese
1 teaspoon chili powder
6 ounces Velveeta® Light
Cilantro optional

1/2 cup strawberries halved
1/4 cup 1% low fat milk
8 ounces vanilla yogurt, nonfat
1 small banana quartered

Place all in a blender and process until smooth. Pour into glasses.
Serves 2.

Cals 179.3 Fat grams 0.9 Fiber grams 2.2 W/W Points 3 NOTES

**This time-honored smoothie makes a hearty breakfast or dessert. You can use whatever berries or other fruit you like with a corresponding favor of yogurt for a variety.
Cals 179.3 Fat grams 0.9 Fiber grams 2.2

Weight Watchers Point 3

1 C. dry red beans
4 C. water
1 lb beef sausage, cut into 1/2 inch slices* 1 c chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp marjoram
1 bay leaf
1 can (28 oz.) peeled tomatoes
1 C, uncooked rice
1/2 C. coarsely chopped celery
1 med green pepper, coarsely chopped

Wash beans. Soak beans in water overnight. (Or for quick soak method bring beans and hot water to boil and boil for 2 mins. Remove from heat cover with plastic wrap and let stand 1 hr.

1 C. uncooked rice
1/2 C. sugar
1/2 tsp salt
6 C. milk
1 whole blanched almond
1 tsp vanilla extract
Ground cinnamon for garnish (optional)

Combine rice, sugar, salt and milk in top of double boiler. Cover and cook over simmering water 1 3/4 to 2 hrs or until thickened, stirring frequently. Stir in almond and vanilla extract.
Serve with cinnamon if desired.*

Makes 6 servings.
330 cals 10.1 g protein 8.4g fat 53.0g carb 299mg sod 33 mg chol

Weight Watcher Points 6

8 med yellow, green or sweet red peppers
1-1/2 lbs lean ground beef
1/2 garlic clove, minced
1 med onion, minced
1/2 c finely chopped cabbage
1 med carrot, shredded
1/2 C. shredded zucchini
1 can (28 oz) tomatoes with liquid cut up 1/2 c uncooked long-grain rice
1 tbsp brown sugar
1/4 tsp dried basil
Pepper to taste

Cut the tops off each pepper and reserve. Cook peppers in boiling water until crisp-tender about 2-3 mins.

2 C peeled potatoes, diced
1 C. carrots, diced
1 C celery, diced
1 C onion, chopped
3 C cabbage, shredded
1 (6 oz) can no-salt added tomato paste
1 tsp thyme
1/4 tsp black pepper, freshly ground
6 C homemade or low-sod beef broth
1/3 C fresh parsley, finely chopped

Combine all ingredients except parsley in a large stock pot. Bring to a boil reduce heat and simmer 20 mins or until vegetables are tender.

1 tbsp garlic powder
1 tbsp onion powder
1 tbsp paprika
1 tbsp chili powder
1 tsp ground cumin
1/2 tsp salt
1/2 tsp pepper
8 chicken breast halves; skinned (6 oz each) 1 1/2 cups low-fat buttermilk
1/2 cup dry bread crumbs
1/2 cup yellow cornmeal
vegetable cooking spray

Combine first 7 ingredients in a small bowl stir well. Rub chicken with 3 tablespoons spice mixture. Set remaining spice mixture aside. Place chicken in a 13 x 9-inch baking dish let stand 10 mins. Pour buttermilk over chicken turning to coat.

Vegetable oil spray
1 (2 to 3 lb) frying chicken, cut into serving pieces, skinned, all
visible fat removed
1 c skim milk
1 c Corn Flake crumbs
1 tsp rosemary
1/2 tsp black pepper, freshly ground

Preheat oven to 400 degrees.
Line a baking pan with foil and lightly spray foil with vegetable oil. Rinse chicken and pat dry. Set aside.
Pour milk into a shallow bowl. Combine Corn Flake crumbs, rosemary and pepper in another shallow bowl. Dip chicken pieces first into milk and then into crumb mixture. Allow to stand briefly so coating will adhere.

1/2 cup mayo
1/2 teaspoon dried marjoram leaves
1/2 teaspoon dried thyme leaves
1/2 teaspoon garlic powder
1/4 teaspoon ground celery seed
1 pound fish fillets

Mix dressing and seasonings.
Place fish on greased grill over medium coals or rack of broiler pan 2 to 4 inches from heat.
Brush with 1/2 of the dressing mixture. Grill or broil 5 to 8 mins. Turn brush with remaining dressing mixture.
Continue grilling or broiling 5 to 8 mins or until fish flakes easily with fork.

Yield 4 servings

4 (8") low fat flour tortillas
3/4 c (3 oz) reduced-fat Monterey Jack cheese
1/4 c commercial salsa

Place 2 tortillas on an ungreased baking sheet. Sprinkle evenly with cheese. Spoon 2 tablespoons salsa onto each tortilla. Top with remaining tortillas.
Bake tortillas at 450 degrees for 4 mins on each side.
To serve cut each tortilla into 8 wedges.

Yield 16 wedges
49 cals Protein 2.3 fat 1.7 carb 6.8 chol 4 iron 0.3 sod 34 calcium 51

Weight Watcher Point 1

2-1/2 to 3 pound fryer chicken, cut up
1/2 cup oat flour
1 teaspoon salt
1/4 teaspoon pepper
1/4 cup cooking oil
3 tablespoons dry onion soup mix
1 cup sour cream
1/2 cup heavy cream

Mix flour, salt and pepper. Dredge chicken through flour mixture.
Heat oil in skillet over medium heat. Add chicken and brown on all sides.
Place browned chicken in 13x9x2-inch pan. Combine soup mix, sour cream and milk in small saucepan.
Cook over low heat until hot. Dont boil.
Pour over chicken. Cover and bake in moderate oven (350 degrees) 1 hr or until tender.

Yield 4 servings

1 egg white
2 tablespoons water
4 cups almonds
3/4 cup Splenda
1/2 teaspoon ground cloves
1/4 teaspoon ground nutmeg
1 1/4 teaspoons ground cinnamon

Preheat oven to 250 degrees F Beat egg white with water. Add nuts and stir until moist. Drain. Combine dry ingredients, mixing well. Add nuts
and stir until coated. Spread nuts on lightly greased baking sheet.
Bake for 25 to 30 mins stirring occasionally. Cool completely before storing in airtight container.

Makes 16 servings @ 3points per 1/4 cup serving

Nutritional info Per Serving: 139 Cal 12 g Tot Fat; 3 g Fiber; 62 mg

(weight watchers/diabetic friendly)

1 cup fresh cranberries
1 cup water
6 packages artificial sweetener
1 small box sugar-free cranberry Jell-O
3/4 cup chopped celery
14 pecan halves
1Red Delicious apple, chopped
1/4 teaspoon salt

Cook cranberries in water until they pop. Add sweetener and cook 5 minutes.

Remove from heat and add Jell-O to hot cranberries. Add celery, apple, nuts and salt.

Pour into serving bowl and refrigerate until set.

Serves: 4 -

2 WW points per serving

1 head cabbage, chopped
4 ribs celery, chopped
5 large onions, chopped
1 large green bell pepper, seeded and chopped 1 clove garlic, chopped
1 (14.5 oz) can stewed tomatoes
1 (1 oz) envelope onion soup mix
1 (46 oz) can vegetable juice

Combine all ingredients in a large soup pot. Bring to a simmer simmer 1 hour or until vegetables are tender.

Serves 15 (about 1 cup each)
Amount Per Serving
Cals 60 Cals from Fat 0
Total Fat 1g
0% Carbs 14g 4% Dietary Fiber
3g 12% Sat Fat < 1g 0% Chol < 1mg 0%
Protein 2g 3%
Sod 310mg 12%

6 medium tomatillos, husked *
1 medium quartered deveined seeded jalapeño pepper (wear gloves to prevent irritation)
1 small garlic clove, peeled
2 large plum tomatoes, quartered
1/2 medium red onion, halved
1/4 cup packed whole fresh cilantro leaves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground cumin
10 ounces skinless boneless chicken breasts
Four 6" flour tortillas
1 1/2 cups shredded iceberg lettuce leaves
8 cherry tomatoes, halved

Adjust oven rack to divide oven in half.

Preheat oven to 350o F.

1 bag (16 ounces) lettuce or 1 small head lettuce, torn into bite size pieces (6 cups)
1 1/2 cups cut-up cooked chicken (9 ounces)
1 tomato, cut into eighths
1/3 cup Thousand Island dressing
1/3 cup Betty Crocker® Bac~Os® bacon flavor bits or chips
Hard-cooked egg slices, if desired

Toss lettuce, chicken and tomato in large salad bowl refrigerate.
Just before serving toss with dressing and bacon flavor bits. Garnish with hard cooked egg slices.

Makes 4 Servings

Weight Watcher Points 5

1 pound lean ground beef
1/2 cup white onion, chopped
1 pound frozen tator tots
1 can low fat cream of mushroom soup
1 small can mild chiles

Brown onion and ground beef in nonstick skillet. Drain off excess fat.

Place hamburger and onion mixture in casserole dish. Place tator tots on top of mixture.
Add mushroom soup and chiles on top of tator tots.

Cover and bake in oven at 350 degrees for 30 mins.

Makes 8 Servings

Cals 270 fat 14g Fiber 2g Carb 21g Chol 87mg Sod 683mg

W.Watchers Points 6

2 cups water
1 (10-oz.) pkg. uncooked couscous
1 (10-oz.) pkg. Green Giant® Frozen Broccoli in Cheese Flavored Sauce
1 1/2 cups nonfat cottage cheese
4 oz. (1 cup) shredded fresh Parmesan cheese
1/4 teaspoon salt, if desired

Bring water to a boil in medium saucepan. Stir in couscous. Remove from heat; cover and let stand 5 minutes.
Meanwhile, cook broccoli as directed on package.
In medium bowl, combine broccoli in sauce, cottage cheese, Parmesan cheese, couscous and salt; mix well.

Nutrition Information:

12 Serving (1/2 Cup)

Diabetic Bruschetta with Feta Cheese

6 slices French or Sour Dough bread
2 teaspoons olive oil
2 garlic cloves, peeled and halved
12 cherry tomatoes, quartered
1/4 cup minced fresh basil or flat-leaf parsley
2 ounces reduced-fat feta cheese, crumbled freshly ground pepper

Grill or toast bread on both sides until golden brown. Brush one side of each slice with some of the olive oil and rub with garlic.
In a small bowl combine cherry tomatoes, basil and feta cheese. Spoon 1/6 of the mixture onto the top of each bread slice. Add a grinding of fresh pepper and serve.

2 whole-wheat pita breads
2 large garlic cloves, halved crosswise
Cooking spray, preferably olive oil
1/8 teaspoon kosher or coarse sea salt
1 ripe medium tomato, seeded and finely chopped 1/3 cup finely chopped celery
1/3 cup finely chopped cucumber
1/3 cup finely chopped green bell pepper 1/4 cup finely chopped red onion
3/4 cup prepared salsa, hot or mild
1/4 teaspoon garlic powder
2 tsp. lime juice
2 tsp. rice vinegar
1/4 cup chopped cilantro

Preheat the oven to 350 degrees F.

Cut the pita breads each into 6 wedges. Separate each wedge into 2 pieces.

Makes one 12-inch pizza crust.

Ingredients
1/2 cup warm (105°F - 110°F) water
1 tablespoon olive oil
1/2 teaspoon salt
1 package active dry yeast
1 cup whole-wheat flour
3/4 cup all-purpose flour

Instructions

Put the warm water, oil and salt in a small bowl and sprinkle in the yeast. Let stand 5 minutes until foamy.

Combine both flours in a food processor. With the machine running, pour the yeast mixture through the feed tube. After the dough forms a ball, move it to a lightly floured counter. Knead briefly until smooth and elastic.

2 medium pears (Bartlett or D'Anjou pears)
1/2 cup apple juice
1 cup water
1 tablespoon honey
3 (6-ounce) containers lowfat vanilla yogurt
1/2 cup lowfat granola
Mint leaves, optional

Preheat oven to 375°F.

Cut pears in half lengthwise and remove core with a melon baller or small spoon. Place pears cut side down in a shallow baking dish just large enough to hold them. Pour apple juice and water over pears drizzle with honey.

Cover pan loosely with foil and bake about 35 mins or until tender.

2 large baking potatoes (about 1 1/2lbs)
1/3 C. flour
4 C. skim milk
1/2 tsp. pepper
1/4 tsp. salt
4 oz. Velveeta Light
1/2 C. fat-free sour cream

Preheat oven to 400 degrees.

Bake potatoes at 400 degrees for 1 hour or till done. Let cool slightly. (You can also bake in microwave). Cut each potato in half lengthwise. Scoop out pulp. Discard skin.

Place flour in large saucepan. Gradually add milk, stirring w/ whisk till blended. Add potato pulp, pepper and salt. Cook over medium heat till thick and bubbly, stirring frequently.

1 packet Butter Buds Mix, dry
1/4 cup hot water
3 tablespoons packed light brown sugar
1/2 teaspoon ground cinnamon
1 1/2 tablespoons chopped walnuts
1 pkg (7.5 ounces) refrigerated biscuits

Preheat oven to 375°F. Spray an 8-inch round baking pan with nonstick cooking spray.

In a small bowl, combine the Butter Buds, water, brown sugar and cinnamon.

Pour into the prepared pan. Sprinkle with nuts. Arrange the biscuits in a single layer on top of the nuts.

Bake 15 to 20 mins or until well browned. Immediately invert onto a serving plate.

10 Servings

Ingredients:

1 cup nonfat Greek yogurt
8 drumsticks , skinless
4 chicken breasts , cut in half and skinless
1 Tbsp. Louisiana Hot Sauce
1 1/2 cup multigrain cereal flakes , crushed
1 1/2 tsp. onion powder
1 1/2 tsp. garlic powder
2 tsp. black pepper
2 tsp. hot red pepper
1 tsp. paprika
Heat oven to 400 degrees.In a bowl add yogurt, chicken pieces and hot sauce. Allow to soak.

In bag, add crushed cereal flakes, and spices. Shake corn flakes and spices well. Add chicken pieces and shake well.

1 15oz can pumpkin (not the pumpkin pie mix)
5 oz evaporated milk
3/4 cup Splenda
1 tsp. Cinnamon
1/4 tsp. cloves
1/2 tsp. ground ginger
2 eggs

Combine all the ingredients. Spray a pie pan with a little cooking spray. Pour the pumpkin mixture directly into the pan.

Bake at 375 for about 35 minutes or until firmly set.

8 servings, 1 POINT each

You won't miss the crust. Add a big dollop of fat free Cool Whip!

1/2 lb. lean ground beef
5 whole pita breads (6")
1 can (16 oz.) fat-free refried beans
1 cup chunky salsa
1/2 cup shredded reduced-fat Mexican cheese blend
5 tbsp. fat-free sour cream
2 green onions, sliced

In a nonstick skillet, cook beef over med. heat until no longer pink; drain.
Place pitas on a baking sheet. Spread with refried beans; top with beef, salsa and cheese. Broil 4" from the heat for 3-5 min. or until cheese is
just melted.
Top with sour cream and onions.