6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks 2 medium-sized green
bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper

Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.

Sauce
1/4 cup nonfat or light mayo
1 tablespoon finely chopped capers
2 teaspoons finely chopped onion
Rest of recipe
4 cod, orange roughy, flounder or other white fish fillets (5 ounces each)
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup plus 2 tablespoons finely ground Special-K cereal crumbs
1/4 cup grated Parmesan cheese
1/2 teaspoon dried Italian seasoning
Olive oil cooking spray

Preheat oven to 450 degrees F.

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

1/2 large or 1 small angel food cake
3 oz box sugar-free strawberry gelatin
10 oz lite frozen strawberries, thawed
2 bananas, large
2 9oz boxes instant sugar-free vanilla pudding
9 oz lite whipped topping

Tear cake into bite size pieces and place in bottom of ungreased 9" x 13" pan. Dissolve gelatin in 1 cup boiling water no cold water. Add strawberries and their juice to gelatin. Spoon evenly over cake pieces.

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

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 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%

1 1/4 cups all-purpose flour
1/4 cup granulated sugar
3 packets (or 1 teaspoon bulk) Sweet 'n Low
1 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
1/3 cup liquefied Butter Buds Mix
1/3 cup 1% fat milk
1 large egg
1 teaspoon vanilla extract
1 cup chopped pitted dates
2 tablespoons chopped walnuts

Topping:
1/4 cup all-purpose flour
1 tablespoon light brown sugar, packed to measure 1 tablespoon margarine, softened
1 packet Sweet 'n Low
1/4 teaspoon ground cinnamon

Preheat oven to 350F.

4 − 3 to 4 ounce lean pork chops, well−trimmed
1 cup low−fat buttermilk
1 cup fine bread crumbs
2 teaspoons dried basil
2 teaspoons paprika
1 teaspoon lemon pepper
1/2 teaspoon garlic salt

Allow pork chops to soak in buttermilk (in refrigerator) for at least one hour. In a small bowl combine bread crumbs and remaining spices.

Preheat oven to 425F and spray a cookie sheet with non−stick spray oil. Spread mixture onto wax paper and dip each pork chop in crumb mixture.
Place chops on prepared cookie sheet and bake for 20 to 25 minutes, or until chops are no

Three Cheese Baked Ziti

15 ozs. fat−free cottage cheese
2 whole eggs, slightly beaten
1/4 cup fat−free parmesan cheese
16 ozs. ziti pasta, cooked and drained
1 teaspoon salt
26 ozs. spaghetti sauce (low fat)
1 cup low−fat mozzarella cheese, shredded

Preheat oven to 350.
Prepare a 13 x 9" pan with cooking spray; set aside. In a mixing bowl, combine cottage
cheese, eggs, and parmesan cheese; set aside.

In another mixing bowl, combine cooked pasta, pasta sauce, and salt.

1 pie crust, baked
2 cups prepared pumpkin
1 cup cold skim milk
2 pkg. Instant Vanilla Pudding mix, sugar free
1 tsp. allspice
1 tsp. cinnamon
1/2 tsp. ground cloves
8 oz. low−fat cream cheese, softened
1 tbs. sugar
1 tbs. milk
8 oz. cool whip, Lite

Bake pie crust until browned and allow to cool. Mix together pumpkin, allspice, cloves, cinnamon, 1 cup milk, and pudding mixes. Mix well.

Combine softened cream cheese, sugar, and milk. Stir until smooth and add 1 1/2 cups cool whip. Spread cream cheese mixture in bottom of prepared cooled crust.

2 hard-cooked large eggs, cooled under running water
1 tablespoon fat-free sour cream
2 teaspoons reduced-fat mayonnaise
1/4 teaspoon Dijon-style mustard
Pinch salt (optional)
1/4 cup finely chopped celery
2 slices reduced-fat whole-wheat bread
Paprika for garnish (optional)

Cut each egg in half. Carefully remove the yolks. Discard one yolk.

In a small bowl, mash the remaining egg yolk. Add the sour cream, pickle relish, mayonnaise, mustard, and salt (if desired). Stir to mix well. Stir in the celery. Chop the egg whites and stir them into the yolk mixture.

24 slices day-old French bread
1 (8 ounce) package reduced-fat cream cheese, cubed
2/3 cup fat-free milk
1/2 cup reduced-fat sour cream
1/2 cup fat-free plain yogurt
1/3 cup maple syrup
1 teaspoon vanilla extract
1 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
2 cups egg substitute
2 cups fresh or frozen blueberries
confectioners' sugar

Place 12 slices of bread in a 13-in. x 9-in. x 2-in. baking dish coated with nonstick cooking spray.

4 ounces Corkscrew Macaroni
3/4 pound Chicken Breast Halves, boneless and skinless
2/3 cup Chicken Broth
2 teaspoons Cornstarch
1/4 teaspoon Salt
1/4 teaspoon Pepper
Nonstick Spray Coating
1/2 cup onion, chopped
2 cloves Garlic; minced
1/2 teaspoon Dried Oregano, crushed
1/4 teaspoon Dried Thyme, crushed
1 cup Sliced Fresh Mushrooms
1 cup Halved Zucchini slices
2 teaspoons Cooking Oil
1/2 cup Chopped Tomato

Cook the pasta according to the package directions, except omit oil. Remove from heat and drain well.

1/4 cup Lemon juice
1/4 cup Cider vinegar
1/4 cup Unsweetened apple juice
1/2 teaspoon Oregano
1/2 teaspoon Dry mustard
1/2 teaspoon Onion powder
1/2 teaspoon Basil
1/8 teaspoon Thyme
1/8 teaspoon Rosemary
1 clove Garlic, sliced

Combine all ingredients. Chill for at least an hour or two to allow herbs to blend. Remove garlic clove pieces before serving.

Makes 12 tablespoons

Calories: 9 (2 tablespoons) Fat: 0 gm 0% fat

From: Stop the Insanity by Susan Powter

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

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)

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.

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 head cauliflower
8 tablespoons butter
1 teaspoon pepper -- up to 1 tablespoon

How To Prepare:
Cook 1 head of cauliflower until very soft. MASH all the water out of it through a screen mesh colander (If you skip this step you get cauliflower soup)..

Add 1 stick butter and considerable pepper (min 1 teaspoon up to a tablespoon - careful it goes from perfect to HOT very fast).
Whip with mixer or in food processor, re-heat if necessary.
Carbs per serving - include all nutritional information if known: 7g carbs total

.

1 1/2 C skim milk
1 1/2 tbsp. all purpose flour
1 1/2 tbsp. reduce calorie margarine
1/2 tsp. salt
3/4 C. grated low-fat American cheese
2 C. macaroni, cooked and drained
1/4 C. bread crumbs

Combine milk, flour, margarine, and salt to make a white sauce. Return sauce to low heat. Add grated cheese, stirring constantly. Cook until cheese has melted and sauce boils. Remove from heat.

Alternate layers of macaroni and cheese sauce in non-stick baking dish; cover with bread crumbs.

Bake at 375 degrees until mixture bubble and crumbs brown.

6 servings.

Sugar substitute to equal 1/3 c. sugar
1 tbsp. cornstarch
1/2 tsp. grated lemon rind
2 1/2 tsp. lemon juice
1/4 tsp. nutmeg
1/2 tsp. cinnamon
4 sm. apples, sliced
1 C. all purpose flour, sifted
1 tsp. salt
1/4 C. reduced calorie margarine
3 tbsp. cold water

Combine sugar substitute, cornstarch, lemon rind, lemon juice, nutmeg, cinnamon, and apple slices.
Place in 9 inch deep dish pie plate on baking dish; set aside.

Combine flour and salt; cut in margarine until mixture resembles cornmeal. Blend in water with fork until all dry ingredients are moistened.

1 (1.4 oz.) pkg. instant sugar−free chocolate fudge pudding mix
1 C. cold skim milk

In a mixing bowl, beat pudding mix and milk until well blended, about 2 minutes.



Fold in whipped topping. Serve with strawberries for dipping.
Also can be served over slices of angel food cake.

Yields 2 1/2 cups.

1 gm protein, trace fat

***Plan ahead when making this, as it needs to refrigerate 8 hours or overnight

1/3 C. olive or vegetable oil
1/4 C. lime juice
4 garlic cloves, minced
1 T. minced fresh parsley or
1 tsp. dried parsley flakes
1 tsp. ground cumin
1 tsp. dried oregano
1/2 tsp. pepper
4 boneless skinless chicken breast halves (1 1/4 lb.)
6 (8−inch) flour tortillas or taco shells, warmed
Toppings of your choice

~*Graham Cracker Crust ~*

1 1/4 C. graham cracker crumbs
1/2 C. diet margarine

~* Filling~*

1 envelope unflavored gelatin
3/4 C. part-skim ricotta cheese
12 packets sweetener
1 packet low-calorie
Whipped Topping Mix (Dream Whip)
1 1/2 C. skim milk
1 tbsp. vanilla extract
1/4 C. cocoa

Combine crumbs with diet margarine by cutting in softened margarine until mixture resembles coarse crumbs. Press firmly in bottom and sides of 8 or 9 inch pie pan.

1 C. rice, uncooked
1 C. water
1 C. orange juice
1 tsp. reduced calorie margarine
Dash of salt
1 tbsp. orange rind, freshly grated
1/2 C. fresh orange sections, seeded

In a 2-quart microwave safe casserole, combine the rice, water, orange juice, margarine and salt. Cover, microwave on High for 5 minutes. Stir in the orange rind. Turn the bowl 1/4 turn. Microwave on High for an additional 10 minutes, turning the bowl after 5 minutes.

Do not uncover the bowl. Allow to set, covered for an additional 10 minutes or until all of the liquids have been absorbed.

1 (3 oz.) chicken breast, boned & skinned
2 tbsp. (any brand) bottled diet Italian dressing
Marinate chicken in dressing overnight in covered casserole.

Bake for one hour at 350 degrees.

No additional seasonings are necessary. Very tender and juicy,

12 oz. soft diet ice cream
1 C. diet Cool Whip
1/4 C. chunky peanut butter
1 pkg. sugar-free butterscotch pudding (dry)
3 oz. Grape-Nuts cereal
Mix first 4 ingredients in mixer, then stir in cereal. Pour into 8 inch square pan.

Cover and freeze.

Makes 4 servings.

2 C. cranberries
2 apples
1 C. orange juice
Grind together the cranberries and apples, using a sweet apple. (May also use blender). Add orange juice, chopped nuts and sweetener to taste.

Refrigerate several hours before using.