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)

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.

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.

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

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.

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.

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.

Servings: 12 • Size: 1 cup • Old Points: 2 pts • Points+: 3 pts Calories: 108.6 • Fat: 4.7 g • Carb: 12.6 g • Fiber: 1.1 g • Protein: 3.6 g • Sugar: 7.1Sodium: 107.9

Ingredients:

• 12 reduced fat vanilla wafers
• 8 oz 1/3 less fat cream cheese, softened
• 1/4 cup sugar
• 1 tsp vanilla
• 6 oz fat-free vanilla Greek yogurt (I used Chobani)
• 2 large egg whites
• 3 tbsp lemon juice
• 1 tbsp lemon zest
• 1 tbsp all purpose flour
• 24 blackberries

Directions:

Heat oven to 350°.

Line cupcake tin with liners. Place a vanilla wafer at the bottom of each liner.

Gently beat cream cheese, sugar and vanilla until smooth using an electric mixer. Gradually beat in fat free yogurt, egg whites, lemon juice, lemon zest and flour. Do not over beat. Pour into cupcake liners filling half way.

Bake 25 minutes or until center is almost set. Cool to room temperature. Chill a few hours in the refrigerator. 

Servings: 4 • Serving Size: 1 bowl • Old Points: 5 pts • Points+: 7 pts Calories: 285.8 • Fat: 16.8 g • Carb: 14.4 g • Fiber: 7.5 g • Protein: 22.1 g  

Ingredients:

• 5 cups reduced sodium chicken broth
• 2 cups shredded chicken breast
• 1 tomato, diced
• 2 cloves garlic, minced
• 1-1/2 cups scallions, chopped fine
• 2 small ripe hass avocados, diced
• 1/3 cup cilantro, chopped fine
• 4 lime wedges
• 2 tsp olive oil
• salt + fresh pepper to taste
• pinch cumin
• pinch chipotle chile powder (optional)

Directions:
In a large pot, heat oil over medium heat. Add 1 cup of scallions and garlic. Sauté about 2 minutes then add tomatoes and sauté another minute, until soft. Add chicken stock, cumin and chile powder and bring to a boil. Simmer, covered on low for about 15-20 minutes.

In four bowls, fill each with 1/2 cup chicken, 1/2 avocado, remainder of the scallions, and cilantro. Ladle 1 cup chicken broth over the chicken and serve with a lime wedge.

Servings: 4 • Serving Size: 1 1/2 cups • Old Points: 7 pts • Points+: 9 pts Calories: 378.4 • Fat: 6.8 g • Carbs: 52.1 g • Fiber: 8.5 g • Protein: 31.6 g 

• 1 bunch asparagus, tough ends removed, quartered
• 1 tbsp olive oil
• 6-8 ripe plum tomatoes, diced
• 2 cloves garlic, thinly sliced
• 12 oz large shrimp, peeled and deviened
• 1/2 cup fat free chicken broth
• 2 oz white wine
• salt and fresh pepper
• 1/2 tsp herbs de Provence (or you can use your favorite herbs)
• 1/2 tsp red pepper flakes (gives it a little kick)
• 8 oz angel hair pasta, high fiber or low carb

Heat a large skillet on high heat. Season shrimp with salt and pepper. When skillet is hot, spray with oil and add shrimp. Cook shrimp about 2 minutes in each side until almost cooked through and remove from the pan. Set aside.

Reduce skillet heat to medium, add olive oil and garlic and sauté until golden, careful not to burn. Add tomatoes and season with salt and pepper. Simmer about 4 minutes. Add white wine and broth and stir. Add asparagus, salt, pepper and herbs. Cover and simmer for 10 minutes on medium low heat.

While sauce is simmering, boil salted water and cook pasta until desired tenderness. Drain when done.

After sauce simmers 10 minutes, add shrimp to sauce to finish cooking, about 1 minutes (Do not overcook or shrimp will get tough). Add pasta to the sauce and toss well. Divide equally in 4 bowls and top with a good grated cheese.

Servings: 4 • Serving Size: 6 oz • Old Points: 2 pts • Points+: 4 pts
Calories: 131.2 • Fat: 3.6 g • Carb: 23.5 g • Fiber: 3.2 g • Protein: 4.8 g

Ingredients:

• 2 ripe medium bananas, mashed
• 2 tsp cornstarch
• 1/4 cup unsweetened cocoa powder
• 1 tsp vanilla extract
• 2 large egg whites
• 3 tbsp sugar
• cooking spray

Directions:
Preheat over to 400F. Coat 4, 6 oz ramekins with butter flavored cooking spray. Place on a baking sheet.

In a medium bowl, mash bananas and vanilla together. Sift cornstarch and cocoa powder over bananas and stir well.

In another medium bowl, beat egg whites with sugar until they form soft peaks. Fold 1/3 of egg whites into banana mixture. When incorporated, fold in the rest of the egg whites. Spoon mixture into ramekins.

Wipe the top 1/4 inch “collar” of the ramekin to remove any excess batter so that the souffle will rise straight and place ramekins on a baking sheet. Bake at 400°F for 15 minutes. Serve immediately.

Servings: 4 • Serving Size: 1 potato • Old Points: 2 pts • Points+: 4 (large is 5 points+)

• 4 medium russet potatoes
• aluminum foil
• Toppings (extra pts): light sour cream, fresh chives, bacon bits, broccoli, cheese
  

Wash and scrub potatoes until clean. Dry thoroughly. When dry, prick potatoes with a fork and wrap in aluminum foil.

Cook on low for 8 hours or on high for 4.

Servings: 15 • Serving Size: 2 cookies • Old Points: 4 pts • Points+: 5 pts
Calories: 176 • Fat: 7 g • Protein: 3.5 g • Carb: 28 g • Fiber: 1.6 g • Sugar: 14 g

Ingredients:

• 1 cup all purpose flour
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1/2 tsp ground cinnamon
• 2 tbsp unsalted butter, room temperature
• 1/2 cup sugar
• 1/2 cup unpacked brown sugar
• 1 large egg
• 1/4 cup mashed ripe banana
• 1/2 tsp vanilla extract
• 2 cups quick oats
• 3/4 cup chopped walnuts

Directions:

Preheat oven to 350°; line two baking sheets with parchment paper or use a silpat.

In a medium bowl, whisk together flour, baking powder, baking soda, salt and cinnamon.

In a large bowl, with a mixer, cream together the butter and the sugars on medium speed.  

Add the egg, followed by the mashed banana and vanilla extract.

Working by hand, stir in the flour mixture and the oats until just combined and no streaks of flour remain; stir in the chopped walnuts.

Drop heaping tablespoonfuls of the dough onto prepared baking sheets. Bake for about 10-12 minutes, or until cookies become light brown at the edges.

Let cool on baking sheet for 3 or 4 minutes, then transfer to a wire rack to cool completely.

Store in an airtight container so you don't eat them all in one sitting!

Makes about 30 cookies.

Servings: 4 • Size: 1/4 • Old Points: 5 • Weight Watcher Points+: 5 pt Calories: 234 • Fat: 8 g • Carb: 12.1 g • Fiber: 1 g • Protein: 24 g • Sugar: 7 g Sodium: 432.3 mg • Cholest: 178.5 mg

Ingredients:

• 5 tbsp light mayonnaise
• 3 tbsp Thai Sweet Chili Sauce
• 1 tsp Sriracha (to taste)

For the Shrimp:

• 1 lb large shrimp, shelled and deveined (weight after peeled)
• 2 tsp cornstarch
• 1 tsp canola oil
• 3 cups shredded iceberg lettuce
• 1 cup shredded purple cabbage
• 4 tbsp scallions, chopped

Directions:

In a medium bowl, combine mayonnaise, Thai sweet chili sauce and Sriracha. Set aside.
Combine lettuce and cabbage and divide between four plates. Set aside.

Coat shrimp with cornstarch, mixing well with your hands.


Heat a large skillet or wok on high heat, when hot add oil. When oil is hot add the shrimp to hot pan and cook tossing a few times until cooked through, about 3 minutes. Remove from pan and combine with the sauce coating well.


Place shrimp on lettuce and top with scallions.

Servings: 1 • Serving Size: 1 bowl • Old Points: 4 pts • Points+: 6 pts

• 1/3 cup uncooked quick oats
• 2 tbsp apple butter
• dash of cinnamon
• 1 tbsp low fat granola 

Directions:

Cook oatmeal in water according to package directions. Pour cooked oatmeal in a bowl and top with apple butter, granola, cinnamon. You can add a little skim milk if you like your oatmeal thinner. Enjoy!

Servings: 24 • Size: 1 biscotti • Old Points: 2 pts • Points+: 3 pts
Calories: 103.6 • Fat: 4.3 g • Carb: 14.8 g • Fiber: 1.0 g  • Protein: 2.5 g

• 1-2/3 cup all purpose flour
• 1/2 cup unsweetened good quality cocoa powder
• 1-1/2 tsp baking powder
• pinch of salt
• 3/4 cup whole pistachios
• 2 oz butter (1/4 cup), softened
• 3/4 cup superfine sugar (you can put sugar in food processor)
• 2 large eggs

Preheat oven to 375°. Line baking sheet with parchment paper.

In a medium bowl, combine flour, cocoa powder, baking powder, and salt. Add pistachios, and mix.

In a mixer, mix butter and sugar on medium speed for 1-1/2 minutes. Add eggs, one at a time.

Add the dry ingredients and mix on low speed until just combined to make a dough.



Remove the dough and using your hands, divide the dough into two or three pieces and form into long flat shapes about 8 long x 1-1/2 inches wide. Place on the lined baking sheets and bake 20 minutes.



When cool enough to handle, gently cut the loaves on the angle into 1/2 inch slices (a serrated bread knife works best). Return to the baking sheet fitting as many as you can on the baking sheet, you may need to do this in batches. Bake the biscotti for another 3-4 minutes on each side, less if you like it softer. Makes about 24.

Servings: 7 • Size: little over 1 cup • Old Points: 4 pts • Points+: 6 pts Calories: 241 • Fat: 3 g • Carb: 41 g • Fiber: 6 g • Protein: 15 g • Sugar: 0 g Sodium: 322 mg (without added salt)

Ingredients:

• 1 lb dry Cannellini beans, rinsed
• 1 head garlic, peeled
• 8 cups water
• 4 sage leaves, plus more for garnish
• 2 tsp olive oil
• 1 tbsp chicken Better Than Bouillon, or cube (vegs us vegetable bouillon)
• kosher salt and white pepper to taste

Directions:

Place beans, 3 cloves of the garlic, water and a few sage leaves in the crock pot; cover and set to HIGH 4 hours, or until beans are soft. Don't add salt.


Meanwhile, preheat the oven to 400°. Place remaining garlic cloves in the center of a 7x7 inch square of aluminum foil (photo above is showing half of the cloves, use the whole thing). Cover garlic with olive oil and a little salt. Seal aluminum tightly and place in the oven 25-30 minutes, until garlic is soft and golden. Remove from oven and set aside until the beans are done.

When the beans are soft, add the bouillon and mix well until dissolved, then carefully some of the beans and liquid along with the roasted garlic to the blender. Blend until smooth and pour it back into the crock pot. Repeat with the remaining beans until you get the texture you desire. You can also use an immersion blender if you have one. Taste for salt and adjust as needed.


Serve with fresh sage and white pepper on top and if you wish, some whole roasted garlic cloves on top. (I reserved a few)

Makes about 7 3/4 cups.

Servings: 4 • Serving Size: 1/4 • Old Points: 1 pt • Points+: 1 pt
Calories: 86.9 • Fat: 2.9 • Carbs: 0.7 g • Fiber: 2.9 • Protein: 4.3 g • Sugar: 0
Sodium: 202.4

Ingredients:

• 10 oz eggplant
• 1 tsp olive oil
• 1/2 tsp kosher salt and fresh cracked pepper
• 1/2 cup Italian Seasoned breadcrumbs
• 2 tbsp parmesan cheese
• 1 large egg white
• oil spray 
• 1 cup quick marinara sauce for dipping (extra points)

Directions:

Preheat the oven to 450°. Line two baking sheets with parchment paper and lightly spray with oil.

Cut ends off the eggplant. Slice eggplant in half, then into 1/4 inch thick slices. Lay each slice on the cutting board and cut into 1/4 inch strips. Be sure to cut all the strips the same size so they cook evenly.


Place eggplant strips in a bowl and season with olive oil, salt and pepper. Set aside.


Combine breadcrumbs and parmesan cheese in a bowl, and egg whites in another.

Dip a few strips of eggplant at a time into the egg whites, then into the breadcrumbs. Using a fork, remove eggplant from crumbs and place on the baking sheets. Spray with more oil and bake 10 minutes in the middle rack.

Turn over and bake an additional 5 minutes, or until golden. Serve hot.

Servings: 4 • Size: 1 ball w /chocolate syrup • Old Points: 3 • Weight Watcher Points+: 4
Calories: 180 • Fat: 0.5 g • Carb: 36 g • Fiber: 1 g • Protein: 6.5 g • Sugar: 23 g
Sodium: 203 mg • Cholest: 0 mg 

Ingredients:

• 2 cups fat free vanilla frozen yogurt (Stonyfield)
• 2 cups Special K Cereal, crushed
• 2 tsp ground cinnamon
• 4 tsp Hershey's chocolate syrup 
• cherry for topping (optional)
• Truwhip for topping (optional)

Directions:


Line a baking sheet with parchment paper. With an ice cream scooper, scoop out 4 balls of ice cream 1/2 cup in size and place on the parchment-lined baking sheet. Freeze for 2 hours, or overnight, until the ice cream is very hard.


Meanwhile, in a shallow bowl, combine the crushed cereal and cinnamon. Using rubber gloves, roll the balls of ice cream in the cereal coating, packing them together into a smooth ball.



Return the coated ice cream to the baking sheet and freeze until ready to serve.


To serve, drizzle with chocolate syrup on top with whipped cream and cherry, if desired.

Servings: 2 • Size: scant 2 cups • Old Points: 6 pts • Points+: 7 pts
Calories: 277 • Fat: 12 g • Protein: 24 g • Carb: 21 g • Fiber: 4 g • Sugar: 9 g
Sodium: 725 mg (without salt) • Cholesterol: 62 mg

Ingredients:

• 2 medium zucchini, about 8 oz each, ends trimmed
• 1 teaspoon grapeseed or canola oil
• 6 oz skinless chicken breasts, cut into 1/2-inch pieces
• Kosher salt and freshly ground black pepper, to taste
• 1/2 red bell pepper, cut into 1/2-inch pieces
• 1 teaspoon sesame oil
• 2 cloves garlic, minced
• 1 tsp fresh ground ginger
• 2 tbsp crushed dry roasted peanuts
• 2 tbsp thinly sliced scallions along diagonal

For the sauce:

• 1 1/2 tbsp reduced soy sauce (tamari for gluten free)
• 1 tbsp balsamic vinegar
• 1 tsp hoisin sauce
• 2 1/2 tbsp water
• 1/2 tbsp Sambal Oelek Red Chili Paste (or more to taste)
• 2 tsp sugar
• 2 tsp cornstarch

Directions:

Using a spiralizer fitted with a shredder blade (this makes a thicker noodle), or a mandolin fitted with a julienne blade, cut the zucchini into long spaghetti-like strips. If using a spiralizer, use kitchen scissors to cut the strands into pieces that are about 8 inches long so they’re easier to eat.

In a small bowl, whisk together soy sauce, balsamic, hoisin, water, red chili paste, sugar and cornstarch; set aside.

Season chicken with salt and pepper, to taste. Heat oil in a large, deep nonstick pan or wok over medium-high heat. Add the chicken and cook until browned and cooked through, about 4 to 5 minutes. Set aside.


Reduce heat to medium, add sesame oil, garlic and ginger to the skillet and cook until fragrant, about  30 seconds. Add the bell pepper, stir in soy sauce mixture and bring to a boil; reduce heat and simmer until thickened and bubbling, about 1-2 minutes. Stir in zucchini noodles and cook, mixing for about two minutes until just tender and mixed with the sauce. If it seems dry, don't worry the zucchini will release moisture which helps create a sauce. Once cooked, mix in chicken and divide between 2 bowls (about 2 cups each) and top with peanuts and scallions.