Split Pea Soup with Ham Hock

Servings: 6 • Size: 1/6th of recipe • Points: 3 pts • Points+: 4 pts
Calories: 183.3 • Fat: 5.9g • Protein: 10.9 g • Carb: 22.2 g • Fiber: 7.3 g

Ingredients: 

  • 16 oz bag of dried split peas
  • 1 medium chopped onion
  • 1 garlic clove or more if you like more garlic, use 2-3 cloves of garlic
  • 8 cups fat-free chicken broth
  • 2 tsp of olive oil
  • 2 large carrots - chopped
  • salt and pepper, to taste
  • 1 ham hock

Directions:
Wash peas and drain them. In a pot, saute onions and garlic in about 2 tsp of oil.

Add peas, carrots, ham hock and your chicken stock, then cover the pot and let it come to a boil. Add salt and pepper to taste.

Once it boils you can reduce heat and cook for about two hours (beans should be very soft by then). Make sure to check the water and consistency. You may need to add hot water if it becomes too thick.
Remove ham hock and serve.

Serve with toasted bread. (Extra pts)

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

Ingredients:

  • 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

Directions:
Combine chicken broth, beans (drained), 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 to taste. Serve over rice or tortillas and your favorite toppings.

Roasted Red Kuri Coconut Curry Soup

Servings: 5 • Serving Size: just under 1 1/2 cups • Old Points: 2 pts • Points+: 3 pts Calories: 98 • Fat: 4.0 g • Protein: 1.7 g • Carb: 14.1 g • Fiber: 2.2 g • Sugar: 1.6 g   
Sodium: 807.5 g  without salt (varies by brand of broth)

Ingredients:

  • 4.25 - 4.5 lbs kuri red squash (I used 2)
  • 1 tsp coconut oil (or olive oil)
  • 1/2 tsp roasted cumin
  • 1 3/4 tsp garam masala
  • 2 1/4 tsp madras curry powder 
  • 1/2 medium onion, minced
  • 2 shallots, minced
  • 3 cloves garlic, minced
  • 1 cup light coconut milk
  • 4 cups fat free, low sodium vegetable or chicken broth
  • salt and fresh pepper to taste
  • 1/4 cup chopped fresh cilantro
  • hot chili pepper, diced (optional)

Directions:

Heat the oven to 400°F. Using a heavy, sharp knife, cut the squash into quarters. Place on a baking sheet and bake for 1 hour.


When the squash is cooked and cool enough to handle, peel the skin away from the squash flesh. This should make about 3 cups.

Add oil to a medium soup pot, on medium heat. When oil is hot add onion, shallots, chili pepper (if using) and garlic; sauté on low heat until golden. Add roasted cumin, masala and madras curry powder and mix well cooking another minute. Add broth, light coconut milk, roasted kuri pumpkin and cook covered 20 - 25 minutes. Remove cover and using an immersion blender, puree soup until smooth.


Season with salt and fresh pepper to taste and serve with fresh cilantro.

Roast Beef, Arugula and Shaved Parmesan on a Baguette

Servings: 1 • Size: 1 sandwich • Old Points: 6 pts • Points+: 7 pts
Calories: 283.8 • Fat: 4.5 g • Protein: 21.6 g • Carb: 36.1 g • Fiber: 1.5 g • Sugar: 0.2 g
Sodium:  147.7 mg
 
Ingredients:

  • 2.75 oz baguette or French bread
  • 2 oz lean roast beef
  • 1//2 cup baby arugula (aka rocket)
  • .25 oz shaved Parmesan
  • fresh cracked pepper

Directions:

Slice bread in half and layer with roast beef, arugula, shaved Parmesan and fresh cracked pepper.

Bolognese Sauce

Servings: 16 • Serving Size: 1/2 cup • Calories: 106 • Old Points: 2.25 pts • Points+: 3 pts

Ingredients:

  • 4 oz pancetta, chopped (or center cut bacon)
  • 1 tbsp butter
  • 1 small onion, chopped
  • 1/2 cup celery, minced
  • 1/2 cup carrots, minced
  • 1 lb 95% lean ground beef
  • 1/4 cup white wine
  • 2 - 28 oz cans crushed tomatoes (I love Tuttorosso)
  • 1 bay leaf
  • salt and fresh pepper
  • 1/4 cup chopped fresh parsley
  • 1/2 cup half & half

Directions:
In a deep heavy saute pan, sauté pancetta until fat melts. Add butter, onions, celery and carrots and cook on medium-low heat until soft, about 5 minutes.

Increase flame to medium-high, add meat, season with salt and pepper and sauté until browned. Add wine, cook until it reduces down, about 3-4 minutes.  

Add tomatoes and bay leaf. Simmer covered on low, at least 1-1/2 to 2 hours, stirring occasionally. Add half & half and parsley, cook 2 minutes longer. Makes about 8 cups.

Chocolate Chocolate Chip Banana Muffins with Glaze

Servings: 12 • Size: 1 muffin • Old Points: 3 pts • Points+: 5 pts
Calories: 170.5 • Fat: 5.3 g • Protein: 2.6 g • Carb: 31.8 g • Fiber: 2.1 g • Sugar: 16.1 g
Sodium: 41.3 mg

Ingredients:

  • 3 1/2 ripe medium bananas, mashed
  • 1/4 cup unsweetened apple sauce
  • 1 1/4 cups unbleached all purpose flour
  • 1/4 cup unsweetened cocoa powder
  • 3/4 tsp baking soda
  • 1/4 tsp salt
  • 2 tbsp butter, softened
  • 1/3 cup sugar
  • 2 large egg whites
  • 1/2 tsp vanilla extract
  • 1/2 cup chocolate chips
  • 2 tbsp confectioners sugar (optional)

Directions:

Preheat oven to 325°. Line a muffin tin with 12 liners. 

In a large mixing bowl cream butter and sugar with an electric mixer. Add egg whites, bananas, apple sauce, vanilla, and beat at medium speed until thick. Scrape down sides of the bowl.


In a medium bowl, combine flour, cocoa powder, baking soda and salt with a wire whisk.


Add flour mixture to bananas, then blend at low speed until combined; do not over mix. Fold in chocolate chips and pour batter into muffin tins.


Bake on the center rack for 30 minutes, or until a toothpick inserted in the center comes out clean.

If making the glaze, combine confectioner's sugar and 1/4 to 1/2 tsp water to make a glaze. Drizzle over each muffin.

Broccoli Cheese and Potato Soup

Servings: 4 • Serving Size: 1-1/4 cups • Old Points: 5 pts • Points+: 7 pts Calories: 281.6 • Fat: 8.0 g • Carb: 33.0 g • Fiber: 5.0 g • Protein: 20.4 g 

Ingredients:

  • 1 small onion, chopped
  • 1 carrot, chopped
  • 1 celery stalk, chopped
  • 2 cloves garlic, minced
  • 1 tbsp butter
  • 2 tbsp flour
  • 2 1/2 cups fat free chicken broth (or vegetable broth)
  • 1 cup fat free milk
  • 2 medium potatoes, peeled and diced small
  • salt and fresh pepper
  • 4 cups (about 2 heads) broccoli florets, chopped into small pieces
  • 1-1/2 cups 2% shredded sharp cheddar
  • 2 slices 2% American cheese
  • 1 tbsp parmesan cheese

Directions:

Chop onion, carrot, celery, garlic in a chopper or mini food processor.

In a large soup pot, melt butter.  Add chopped vegetables and sauté on low heat until soft, about 5 minutes.

Add flour, salt and pepper to the pot and stir until smooth.

Add chicken broth, milk and potatoes and set heat to high until it comes to a boil, then cover and cook on low until potatoes are soft, about 10-15 minutes.

Add broccoli florets, parmesan cheese, and stir well. Adjust salt and pepper to taste. Cook uncovered until broccoli is cooked, about 5 minutes. Add cheddar and American cheese, stir well and remove from heat.

Using an immersion blender, quickly blend part of the soup for a quick second or two. If you don't have an immersion blender, remove about 1-2 cups of potatoes and broccoli, place it in your chopper, then add it back to the soup. This helps thicken it a bit.
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