Light Crespelle Recipe

Servings: 16 • Serving Size: 1 • Points: 1 pt
Calories: 52 • Fat: 1.4 g • Protein: 2.5 g • Carb: 7.1 g • Fiber: .2 g
Makes 16 crespelles

• 1 cup flour
• 1 1/2 cups 1% milk
• 2 large egg whites
• 1 whole egg
• 1 tsp oil
• 1/2 tsp salt
• Olive oil spray

Put all the ingredients in the blender. To make crespelles, heat a 6" non-stick frying pan on medium-low heat. Lightly spray pan using olive oil spray and pour 2 tablespoons of batter into the pan, slowly swirling the batter around the pan to cover evenly. Cook about 30 seconds. Flip and cook another 10 seconds. Remove andplace on a plate and repeat the process with the remaining batter. Makes 2 cups batter.

Homemade Spinach Manicotti

Servings: 8 • Serving Size: 2 manicotti • Points: 8 pts
Calories: 376.50 • Fat: 18 g • Protein: 24.7 g • Carb: 29.1 g • Fiber: 3.2 g

• 16 oz part skim ricotta cheese
• 2 cups 2% milk reduced fat mozzarella cheese, shredded (reserve 1/2 cup)
• 1 large egg
• 10 oz package frozen spinach, thawed and drained
• 1/4 cup Parmesan Reggiano
• salt and pepper
• 16 crespelles
• 32 oz marinara sauce or Filetto di Pomodoro

Preheat oven to 375°.

In a large bowl, combine ricotta, 1-1/2 cups mozzarella, egg, spinach, parmesan cheese, salt and pepper.



Fill each crespelle with 1/4 cup spinach filling and roll. In a large baking dish, (or two smaller dishes) pour a little sauce on the bottom of the dish. Place rolled manicotti seem side down onto baking dish. Top with a little more sauce and remaining mozzarella cheese. Cover with foil and bake about 20-25 minutes.

Crock Pot Chicken Taco Chili

Servings: 10 • Size: 1 1/4 cups • Old Points: 3 pts • Points+: 5 pts
Calories: 203.7 • Fat: 1.4 g • Carb: 33.3 g • Fiber: 10.0 g • Protein: 16.9 g

• 1 onion, chopped
• 1 16-oz can black beans
• 1 16-oz can kidney beans
• 1 8-oz can tomato sauce
• 10 oz package frozen corn kernels
• 2 14.5-oz cans diced tomatoes w/chilies
• 1 packet taco seasoning
• 1 tbsp cumin
• 1 tbsp chili powder
  
• 24 oz (3-4) boneless skinless chicken breasts
• chili peppers, chopped (optional)
  
• 1/4 cup chopped fresh cilantro

Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and taco seasoning in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro. Also try it with low fat cheese and sour cream (extra points).

Crock Pot Santa Fe Chicken

Servings: 8 servings • Size: 1 cup • Old Points: 3 pts • Points+: 4 pts
Calories: 190 • Fat: 1.5 g • Fiber: 5.6 g • Carbs: 23.1 g • Protein: 21 g

• 24 oz (1 1/2) lbs chicken breast
• 14.4 oz can diced tomatoes with mild green chilies
• 15 oz can black beans
• 8 oz frozen corn
• 1/4 cup chopped fresh cilantro
• 14.4 oz can fat free chicken broth
• 3 scallions, chopped
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp cumin
• 1 tsp cayenne pepper (to taste)
  
• salt to taste

Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot. Season chicken breast with salt and lay on top. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Adjust salt and seasoning. Serve over rice (extra pts).

Cilantro Lime Rice

Servings: 4 • Size: 3/4 cup • Old Points: 4 pts • Points+: 6 pts

• 1 cup extra long grain rice or basmati rice
• 1/2 lime, juice of
• 2 cups water
• 1 tsp salt
• 3 tbsp fresh chopped cilantro
• 4 tsp vegetable oil

In a small heavy pot, add rice, water, 1 tsp oil and salt. Boil on high until most of the water evaporates. When the water just skims the top of the rice, reduce to low andcover about 15 minutes. Shut off flame and keep covered an additional 5 minute.

In a medium bowl, combine chopped cilantro, lime juice, rice and remaining oil and toss until completely mixed.

Homemade Chicken Stock

Servings: Varies • Serving Size: 1 cup • Calories: 10 • Points: 0 ww points

• 3 chicken breast halves
• 1 onion, quartered
• 1 tomato, quartered
• 1 cup carrots
• 2 celery stalks
• 2 cloves garlic
• 2-3 sprigs thyme
• 3 bay leaves
• fresh herbs like cilantro or parsley (I used cilantro)
• whole peppercorns
• kosher salt

Place all ingredients into crock pot and fill with water. Cover and cook on high for 4 hours or low for 8 hours.

When it's done, throw out all the vegetables, strain the liquid and remove the chicken for other recipes, like chicken salad, or anything that calls for shredded chicken.

If you're not using the stock right away you can store it in containers and refrigerate for up to 2 days or freeze for several months. When the stock is chilled, the fat will rise to the top and harden and you can easily remove it.

Chicken and White Bean Enchiladas

Servings: 8 • Serving Size: 1 enchilada • Points: 4 ww pts
Calories: 230 • Fat: 7.3 g • Protein: 20.4 g • Carb: 28.7 g • Fiber: 12.2 g


Chicken and White Bean Filling:

• 1 tsp olive oil
• 1/4 cup minced white onion
• 2 cloves garlic, minced
• 1 can (4.5 oz) chopped green chiles
• 15.5 oz can Navy beans (or Cannellini beans)
• 8 oz cooked shredded chicken breast
• 1/3 can water
• 1 chicken bullion
• 1 tsp cumin

Green Chile Enchilada Sauce:

• 1 tsp butter
• 1/2 cup chopped white onion
• 2 tbsp flour
• 1 cup fat free chicken broth
• 7 oz can chopped green chile
• 2 jalapeños, chopped (I used jarred)
• salt
• 1/2 cup light sour cream

• 3/4 cup reduced fat Mexican cheese
• 8 medium low carb tortillas
• chopped fresh cilantro or scallions (or both!)

Preheat oven to 375°.


For the Filling:
In a medium pan, heat olive oil on low. Add onions, garlic and saute until soft, about 2-3 minutes. Add green chiles, beans, water, bullion, and cumin. Mix well and cover.Simmer on low 15 minutes. Remove cover, add chicken and cook an additional 5 minutes, or until it thickens and liquid boils down. Set aside.

Green Chile Enchilada Sauce:
In a large nonstick pan, melt the butter over medium heat. Add onion and cook, stirring occasionally, until the onion softens and starts to turn translucent, about 3-4 minutes. Add flour and stir well. Cook for 1 minute, stirring constantly. Slowlywhisk in the chicken broth. Whisk until the sauce becomes smooth. Cook over medium heat until the sauce boils and thickens, about 4-5 minutes. Add green chiles, jalepeños, and salt to tatse. Cook another minute then remove from the heat. Stir in the sour cream.

Spread about 1/4 cup of the enchilada sauce on the bottom of a 9x13" baking dish.Fill each tortilla with 1/3 cup of the chicken/white bean filling. Roll the tortillas and place seam side down in the prepared baking dish. Continue filling remainder of the tortillas.

Pour the enchilada sauce over the top of the enchiladas. Top with cheese. Cover with aluminum and bake 20-30 minutes, until the enchiladas are hot and the cheese is melted. Remove from oven and top with fresh cilantro or scallions.