Ingredients

	1 pound(s) uncooked turkey sausage(s), hot-Italian variety
	15 oz canned pinto beans, undrained
	14 1/2 oz canned diced tomatoes, with chilies, undrained
	14 1/2 oz canned diced tomatoes, with garlic and onions, undrained
	1 medium uncooked onion(s), chopped
	1/4 tsp table salt, or more to taste
	1/4 tsp black pepper, or more to taste

 

Instructions

• Remove sausage from casing and place in a 4-quart or large slow cooker; break up meat with a spoon. Add beans, both cans of diced tomatoes with their liquid and onion; stir.
  
• Cover slow cooker; cook on low setting for 5 to 6 hours. Stir in salt and pepper; garnish with chopped onion if desired and serve. Yields about 1 1/2 cups chili per serving.

 

Notes

• You might find raw Italian turkey sausage in links; four links are about 1 pound.
  
  Use two cans of diced tomatoes with chiles if you prefer a very spicy dish.

Ingredients

	2 large uncooked sweet potato(es), washed and patted dry
	1 tsp olive oil
	1/4 tsp table salt
	1/4 tsp dried rosemary, crushed
	1 item(s) rosemary sprig, for garnish (optional)

 

Instructions

• Preheat oven to 425ºF.
  
• Cut each potato into 8 lengthwise wedges and place on a nonstick baking sheet. Drizzle with oil; sprinkle with salt and dried rosemary. Roast for 15 minutes; toss and roast until potatoes are tender, about 15 to 20 minutes more.
  
• Spoon potato wedges onto a serving plate and garnish with fresh rosemary. Yields 4 wedges per serving.

 

Notes

• Use sea salt or Kosher salt instead of regular table salt if you prefer.
  
  If you like your potatoes well-done, place them under the broiler for a minute of two.

Ingredients

	6 cup(s) fat free skim milk
	1/4 cup(s) water
	1/4 cup(s) sugar
	1/2 cup(s) mint leaves, fresh, loosely-packed (reserve 8 leaves for garnish)
	3 1/2 oz bittersweet chocolate, high quality, chopped
	8 Tbsp chocolate aerosol whipped cream

 

Instructions

• Pour milk into a small saucepan and bring to a simmer over medium heat, about 5 minutes; cover and set aside. (Or warm milk in microwave to take chill off—milk should be warmed; not cooked.)
  
• In another small saucepan, combine water, sugar and mint leaves; bring to a boil and boil for 1 minute. Reduce heat to medium-low and simmer for 5 minutes. Pour mint syrup through a fine-meshed sieve or strainer into a larger saucepan.
  
• Add chocolate to mint syrup and reduce heat to very low; melt chocolate, stirring constantly, about 1 to 2 minutes. (Do not allow chocolate to stick to bottom of pan or overcook.) When chocolate has just melted, add 1/3 cup of warmed milk and stir to combine, being careful that chocolate does not stick to bottom of pot. When chocolate and milk are completely combined, add remaining milk to pan; increase heat to medium-low and warm through. Pour into serving cups and top each serving with about 1 1/2 tablespoons of whipped cream; garnish with mint. Yields about 3/4 cup per serving.

 

Notes

• Store any unused hot chocolate in the refrigerator once it has cooled (or halve the recipe so you have less leftovers). Reheat and top with whipped cream and mint before serving.

Ingredients

	4 spray(s) olive oil cooking spray, divided
	1/2 cup(s) low fat shredded cheddar cheese
	1/4 cup(s) low fat cream cheese
	1 Tbsp fat free mayonnaise
	8 small jalapeño pepper(s)
	1/4 cup(s) fat free egg substitute
	7 Tbsp cornflake crumbs

 

Instructions

• Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.
  
• In a medium bowl, combine cheddar cheese, cream cheese and mayonnaise; mix well and set aside. Halve peppers lengthwise and remove seeds; fill peppers wtih cheese mixture. (Oil and seeds from the peppers can be irritating — keep your fingers away from your eyes.)
  
• Place egg substitute in a shallow dish. Place cornflake crumbs in a separate shallow dish. Dip stuffed peppers into egg substitute and then roll in cornflake crumbs to coat.
  
• Transfer peppers to prepared baking sheet and coat with cooking spray. Bake until filling is bubbly and outside begins to brown, about 30 minutes. Serve hot. Yields 2 poppers per serving.

Ingredients

	3 spray(s) olive oil cooking spray
	1 pound(s) uncooked butternut squash, peeled, seeded, long “neck” cut into sixteen 3/4-inch-thick sticks*
	1 tsp table salt, or to taste
	1/2 tsp chili powder, or to taste (optional)

 

Instructions

• Preheat oven to 450ºF. Coat a baking sheet with cooking spray.
  
• Arrange squash fries on prepared baking sheet and sprinkle with salt and chili powder; liberally coat with cooking spray.
  
• Roast, turning once, until desired crispness, about 14 to 18 minutes. Yields 4 fries per serving.

 

Notes

• *Start with a large squash. You will end up using about 1 lb of squash and have the “bulb” of the squash left over.
  
  Any hard winter squash will work in this recipe.
  
  Double or triple the recipe to meet your needs.

Ingredients

	2 cup(s) unsweetened frozen strawberries, very coarsely chopped
	1/4 cup(s) water
	1 Tbsp sugar
	4 large egg(s)
	3/4 cup(s) fat free skim milk
	1 tsp vanilla extract
	1/4 tsp ground cinnamon
	8 slice(s) reduced-calorie whole wheat bread, or multi-grain
	2 spray(s) cooking spray

 

Instructions

• Put frozen strawberries and water in a small pot; set over low heat. Cook, stirring occasionally, until berries thaw and mixture becomes saucy, about 2 minutes; remove from heat and stir in sugar until dissolved.
  
• In a shallow bowl, whisk together eggs, milk, vanilla and cinnamon; dip bread into egg mixture, one slice at a time, flipping once, until evenly soaked.
  
• Coat a very large nonstick skillet with cooking spray; set over medium heat. Add soaked bread to skillet, a few pieces at a time; cook in a single layer until browned, flipping once, about 2 minutes per side. Cover French toast to keep warm and repeat with remaining pieces of bread. Serve French toast topped with strawberry sauce. Yields 2 slices French toast and about 1/4 cup sauce per serving.

 

Notes

• Dust with cinnamon before serving, if desired.

Ingredients

	32 item(s) baked low fat tortilla chips
	2 spray(s) cooking spray
	6 oz uncooked 93% lean ground beef
	1/2 tsp dried oregano
	1/2 tsp table salt, or more to taste
	3/4 cup(s) canned diced tomatoes, with adobe (smoky/spicy) or chipolte (hot)
	2/3 cup(s) canned refried black beans
	1/2 cup(s) low fat shredded cheddar cheese, or Mexican cheese blend
	1/2 cup(s) uncooked scallion(s), finely sliced
	2 medium jalapeño pepper(s), finely minced (or to taste; do not touch seeds with bare hands)

 

Instructions

• Preheat broiler to high. Arrange tortilla chips on a nonstick baking sheet in a single layer but close together; set aside.
  
• Coat a large nonstick skillet with cooking spray; heat over medium heat. Add beef and cook until browned, breaking up meat as it cooks, about 3 to 4 minutes. Season with oregano and salt; stir in tomatoes and beans. Cook until heated through, stirring occasionally, about 3 to 5 minutes.
  
• Spoon beef mixture over chips; sprinkle with cheese. Broil until cheese melts, about 30 seconds to 1 minute. Remove from broiler; sprinkle with scallions and jalapenos. Yields 4 chips with toppings per serving.

 

Notes

• If you like things really spicy, pile on the jalapenos and consider pickled jalapenos for extra zing.

Ingredients

	18 item(s) chocolate wafer(s), about 4 oz
	3 Tbsp unsalted butter, melted
	2/3 cup(s) jam, seedless raspberry
	2/3 cup(s) raspberries, fresh or frozen
	1 large egg(s), at room temperature
	6 oz Neufchâtel cheese, at room temperature

 

Instructions

• Preheat oven to 375°F. Prepare a 12-hole muffin pan with paper liners.
  
• Process wafers into fine crumbs using a food processor or blender (or place in a sealed plastic bag and smash by rolling them with a rolling pin).
  
• In a small bowl, place cookie crumbs and melted butter; mix to thoroughly combine. Spoon 4 teaspoons cookie mixture into each prepared muffin hole; gently press down with back of a small spoon or other small flat object to form an even crust. Set aside in refrigerator.
  
• Place jam and raspberries in a small saucepan over low heat; cook, stirring occasionally, until jam starts to melt and become liquidy, about 5 minutes, and then mash berries with a spoon.
  
• In a small mixing bowl, using an electric mixer, beat egg until frothy. Beat in cheese in small additions.
  
• Remove 1/4 cup jam mixture; set aside for garnish. Add remaining jam mixture to cheese mixture; beat on high until thoroughly blended.
  
• Evenly fill each prepared muffin hole with 4 teaspoons cheese mixture. Bake until center sets and a knife inserted in center of a cake comes out clean, about 25 minutes.
  
• Remove from oven and let cool slightly in pan; garnish each cheesecake with 1 teaspoon reserved jam mixture. Cool completely, cover and refrigerate for 12 hours for best results. Yields 1 cheesecake per serving.

 

Notes

• Use any flavor jam and fruit you want: Blueberries, strawberries, mixed berries and mango all make a great cheesecake.

Ingredients

	2 spray(s) cooking spray
	1 pound(s) uncooked broccoli, florets, finely chopped
	2/3 cup(s) all-purpose flour
	2 cup(s) low-fat milk
	1 clove(s) (medium) garlic clove(s), minced
	1/2 cup(s) reduced-fat sour cream
	2/3 cup(s) grated Parmesan cheese, high-quality suggested
	1 tsp lemon zest
	1 tsp table salt
	1/2 tsp black pepper
	3 large egg(s), separated
	3 large egg white(s)

 

Instructions

• Preheat oven to 325ºF. Coat a 2-quart soufflé dish with cooking spray.
  
• Bring a medium-size pot of water to a boil; cook broccoli for 4 minutes. Immediately remove broccoli from pot and plunge in a bowl of ice water to stop it from cooking; when cool, drain and set aside.
  
• In a medium saucepan, combine flour, milk and garlic; set over medium-high heat and bring to a boil for 1 minute, stirring constantly. Reduce heat to medium-low and add sour cream, Parmesan cheese, lemon zest, salt, pepper and egg yolks; cook until thick, stirring constantly, about 1 minute. Pour mixture into a large bowl and stir in broccoli; set aside.
  
• In a mixing bowl, using an electric mixer, beat all six egg whites until stiff peaks form; gently fold into broccoli mixture, a little at a time, until combined.
  
• Immediately spoon broccoli mixture into prepared dish and bake until eggs are set, about 35 to 45 minutes. Serve immediately. Yields about 3/4 cup per serving.

 

Notes

• Swap reduced-fat Cheddar cheese for the Parmesan if you prefer. And/or use cauliflower instead of broccoli (could affect PointsPlus value).

Ingredients

	1 1/2 cup(s) all-purpose flour
	1 tsp baking soda
	1/2 tsp table salt
	1 cup(s) low-fat buttermilk
	2 large egg(s), yolks and whites separated
	2 Tbsp sugar, granulated
	2 Tbsp lemon zest, or increase to taste
	1/2 cup(s) part-skim ricotta cheese
	3 spray(s) cooking spray

 

Instructions

• In a small bowl, whisk together flour, baking soda and salt.
  
• In a large bowl, beat together buttermilk, egg yolks, sugar, lemon zest and ricotta cheese by hand.
  
• In a clean bowl, using an electric mixer, beat egg whites until soft peaks form.
  
• Add dry ingredients to buttermilk mixture until just combined; gently fold in egg whites until they are just incorporated.
  
• Coat a large nonstick griddle or pan with cooking spray; heat over medium heat. Spoon batter into pan in batches using a 1/4-cup batter for each pancake; cook until lightly browned, about 2 to 3 minutes per side. Remove pancakes to a tray in a warm oven and repeat with remaining ingredients (being careful not to spray cooking spray into open flame). Yields 2 pancakes per serving.

 

Notes

• You can thin the batter out with a little water if desired.

Ingredients

	13 1/2 fl oz light coconut milk
	2 Tbsp cilantro, fresh, chopped, or to taste
	1 Tbsp dark brown sugar
	1 1/2 tsp Thai curry paste
	1 tsp ginger root, fresh, grated
	1 tsp lime zest
	3/4 tsp table salt
	2 spray(s) cooking spray
	1 pound(s) uncooked boneless skinless chicken breast(s), pounded thin, cut crosswise on the diagonal into 16 strips

 

Instructions

• In a medium bowl, whisk together coconut milk, cilantro, sugar, curry paste, ginger, lime zest and salt until blended; set 1 cup of coconut milk mixture aside for dipping sauce.
  
• Transfer remaining coconut milk mixture to a resealable plastic food storage bag (or shallow glass container with cover). Add chicken to bag (or container), seal and turn to coat; refrigerate at least 1 hour or up to 3 hours.
  
• Meanwhile, soak sixteen 18-inch wooden skewers in water for 20 to 30 minutes (to prevent scorching).
  
• Preheat broiler. Line a broiler pan rack with nonstick aluminum foil (or use a nonstick baking sheet coated with cooking spray).
  
• Remove chicken from marinade; discard marinade. Thread one piece of chicken onto each skewer and place on prepared pan; coat with cooking spray. Broil, turning once, until chicken is cooked through, about 5 to 6 minutes.
  
• Meanwhile, bring reserved sauce to a boil in a small saucepan. Reduce heat and simmer, stirring occasionally, until slightly thickened and reduced to 1/2 cup, about 5 minutes. Arrange skewers on serving platter. Spoon sauce into a bowl for dipping. Yields 2 skewers and about 1 tablespoon sauce per serving.

 

Notes

• Cook the chicken on an outdoor grill or grill pan for attractive grill marks.
  
  Garnish with fresh cilantro if desired.