Sun-Dried Tomato Stuffed Chicken Breasts POINTS: 5 INSTRUCTIONS 2 Tbsp sun-dried tomatoes, without oil, minced 2 oz soft-type goat

cheese 1 tsp thyme, chopped 1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces 1/8 tsp table salt, or to taste 1/8 tsp black pepper, or to taste 1 Tbsp all-purpose flour 1 cup wine, dry, white 1 Tbsp cornstarch 1 cup fat-free chicken broth 1 Tbsp canned tomato paste 1 Tbsp parsley, chopped

In a small bowl, stir together sun-dried tomatoes, goat cheese and thyme. Using a sharp paring knife, cut a horizontal slit through the thickest part of each chicken breast, creating a pocket. Be careful not to cut all the way through. Stuff each chicken breast with 1/4 of the cheese mixture. Season with salt and pepper and dust with flour. Spray a large nonstick skillet with olive oil cooking spray and warm over high heat. Add chicken and brown well. Remove and set aside. Add white wine to pan and boil until almost all evaporated. Meanwhile, in a small bowl, stir together cornstarch and 2 tablespoons chicken broth until smooth. Whisk cornstarch mixture, remaining chicken broth and tomato paste into white wine. Return chicken breasts to pan. Bring to a simmer, cover and cook over low heat until chicken is cooked through, about 10 minutes. Baste occasionally with sauce.

Stuffed Shells POINTS: 4 INSTRUCTIONS 1 cup part-skim ricotta cheese 1 cup fat-free cottage cheese 1 tsp table salt 1 tsp garlic powder, or to taste 1 Tbsp dried oregano 1/4 tsp black pepper 3 cup canned tomato sauce 1 pound cooked pasta, jumbo shells, approximately 24 shells

Preheat oven to 375F. Mix together cheeses, salt, garlic powder, oregano and pepper Spread a few spoonfuls of tomato sauce on bottom of a 9- x 13-inch baking dish. When cooked shells are cool enough to handle, fill each shell with cheese mixture and place in baking dish. When all shells are in dish, spoon remaining tomato sauce over shells. Cover pan and bake for 20 minutes. Yields about 4 shells per serving.

Tuna Burgers POINTS: 6 INSTRUCTIONS 12 oz water-packed tuna fish, drained, and flaked 1 small apple(s), green, peeled, cored and minced 2 medium egg white(s) 1 tsp dried oregano 1/2 tsp dried thyme 1/4 tsp table salt 1/4 tsp black pepper 1/4 cup dried bread crumbs 4 medium hamburger bun(s) 4 piece spinach, leaves, washed and dried 4 tsp Dijon mustard

Mix together tuna through bread crumbs. Allow to sit for 3 to 5 minutes. Spray frying pan with cooking spray and heat over low-medium heat. Form tuna mixture into four patties. Cook until crispy on one side, then flip and cook until crispy on the other side. Serve on buns with spinach and Dijon mustard.

Southern-Style Oven Fried Chicken POINTS: 4 INSTRUCTIONS 1/3 cup all-purpose flour 1/4 tsp table salt 1/8 tsp cayenne pepper 3 oz buttermilk 1/2 cup cornflake crumbs 1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces

Preheat oven to 365F. Lightly coat an 8 X 8 X 2-inch baking dish with nonstick cooking spray; set aside. Combine flour, salt and cayenne pepper together in a medium-size bowl. Place buttermilk and corn flakes crumbs in 2 separate shallow bowls. Roll chicken breast halves in flour mixture and evenly coat each side. Next dip chicken into buttermilk and then corn flakes crumbs. Place coated chicken breasts in prepared baking dish. Bake until chicken is tender and no longer pink, about 25 to 30 minutes (there is no need to flip the chicken during baking). Yields 1 breast per serving.

Barbecue Chicken and Black Bean Pizza POINTS: 9 INSTRUCTIONS 1/2 pound uncooked boneless, skinless chicken breast, cubed 1/2 cup barbecue sauce 16 oz pizza crust, pre-baked 1 1/2 cup shredded reduced-fat Mexican-style cheese 7 1/2 oz canned black beans, drained and rinsed (half a 15 oz can) 1 small onion(s), red, finely chopped 1 Tbsp cilantro, chopped

Place rack in center of oven. Preheat to 450F Spray a nonstick skillet and stir-fry chicken over medium-high heat, about 10 minutes. Transfer chicken to medium-size bowl and toss with half barbecue sauce. Place pizza crust on a baking sheet. Sprinkle with 3/4 cup cheese. Arrange chicken and black beans over crust; sprinkle with onion and cilantro. Drizzle with remaining barbecue sauce; add remaining 3/4 cup cheese. Bake 10 minutes or until cheese bubbles. Cut into 6 large slices and serve immediately.

Shrimp Scampi POINTS: 8 INSTRUCTIONS 2 tsp olive oil 6 medium garlic clove(s), minced 1 tsp dried oregano 1 pound shrimp, medium, peeled and deveined 1/4 cup wine, dry white or vermouth 2 tsp cornstarch 3/4 cup reduced-sodium chicken broth 3/4 tsp table salt, or to taste 1/8 tsp black pepper, or to taste 8 oz uncooked linguini, cooked and kept hot 1/4 cup parsley, fresh, chopped 2 Tbsp basil, fresh, thinly sliced

Heat oil in a large skillet over medium-high heat; add garlic and saut 1 minute. Add oregano and stir to coat. Add shrimp and saut until bright pink, stirring frequently, about 3 minutes. Add wine and simmer about 1 minute. Dissolve cornstarch in chicken broth in a small cup and whisk until blended; add mixture to skillet and simmer 2 minutes, until sauce thickens. Season to taste with salt and pepper. Transfer cooked linguini to four individual shallow bowls and spoon shrimp and sauce over top; sprinkle with parsley and basil. Yields about 1 1/3 cups of pasta, 1/4 cup of sauce and 3 ounces of shrimp per serving.

Stuffed Chicken Breast POINTS: 4 INSTRUCTIONS 1 tsp olive oil, divided 1 small onion(s), chopped 10 oz spinach, fresh 1 tsp lemon zest 1/4 cup feta cheese, crumbled 1 tsp table salt, divided 1/2 tsp black pepper, divided 1 pound uncooked boneless, skinless chicken breast, four 4 oz cutlets

In a large nonstick skillet heat 1 teaspoon oil; saut onion until golden, 5 minutes. Wilt spinach (steam spinach or heat damp spinach over medium heat in nonstick pan); stir in zest, feta, 1/2 teaspoon salt and 1/4 teaspoon pepper. Set aside. Divide spinach mixture between cutlets. Roll up and secure with toothpicks. Sprinkle with remaining salt and pepper. In same skillet, heat remaining oil over medium-high heat. Cook chicken, turning occasionally, until golden brown and cooked through, about 10 minutes. Remove toothpicks.

Corn Dogs POINTS: 5 INSTRUCTIONS 1 sprays cooking spray 11 1/2 oz Pillsbury Cornbread Twist(s), or other brand 8 tsp mustard, spicy, brown 8 average fat-free beef and pork hot dog(s) 2 large egg white(s), whisked 1/3 cup seasoned bread crumbs

Preheat oven to 375F. Coat a large baking sheet with cooking spray. Unroll cornbread twists and separate into 8 equal pieces using dough perforations as a guide (each of the 8 pieces will contain 2 cornbread twists). Pinch together the existing perforations between twists to make 8 solid pieces. Roll each piece into a 4- X 5-inch rectangle. Spread 1 teaspoon of mustard on each rectangle. Place hot dogs on rectangles, roll up and pinch the ends in to seal. Place egg whites and bread crumbs in separate shallow dishes. Roll corn dogs first in egg whites, then in bread crumbs, turning to coat. Transfer corn dogs to prepared baking sheet. Bake until golden brown, about 25 minutes.

Beef and Bean Chili POINTS: 8 INSTRUCTIONS 2 tsp olive oil 1 medium onion(s), chopped 2 medium stalk celery, chopped 2 medium garlic clove(s), minced 1 small jalapeno pepper(s), seeded and minced 1 pound lean ground sirloin 2 Tbsp chili powder 2 tsp ground cumin 1 tsp dried oregano 2 piece bay leaf 1/2 tsp table salt 1/2 tsp red pepper flakes, or more to taste 28 oz canned crushed tomatoes 1 cup canned beef broth, reduced-sodium 8 oz canned tomato sauce 30 oz canned kidney beans, rinsed and drained 1/2 cup shallot(s), chopped

Heat oil in a large stockpot over medium-high heat. Add onion, celery, garlic, and jalapeo and saut 4 minutes, until tender. Add beef and saut until browned and cooked through, breaking up the meat as it cooks, about 5 minutes; drain mixture through a colander to remove excess fat. Return beef mixture to pan (set over medium-high heat) and add chili powder, cumin, oregano, bay leaves, salt and red pepper flakes; stir to coat vegetables and beef with spices. Add tomatoes, beef broth, tomato sauce and beans, and bring mixture to a boil; reduce heat and simmer, partially covered, for 30 minutes. To serve, discard bay leaves, ladle chili into bowls and top with chopped shallots. Yields about 1 1/2 cups per serving.

Stuffed Portobello Mushrooms POINTS: 4 INSTRUCTIONS 2 sprays cooking spray 5 large portobello mushroom(s), stems removed 1 medium carrot(s), diced 1 medium onion(s), chopped 3 1/2 oz shiitake mushroom(s), stems removed, thinly sliced (5 mushrooms) 3/4 cup dry textured vegetable protein, TVP 1 1/4 cup vegetable broth, or water 1 Tbsp balsamic vinegar 1 Tbsp fresh lemon juice 1 Tbsp basil, fresh, chopped, plus more for garnish 1/8 tsp table salt, or to taste 1/8 tsp black pepper, or to taste 1 1/4 cup canned tomato sauce, seasoned

Preheat oven to 400F. Coat a baking sheet with cooking spray and roast 4 portobello mushroom caps until tender, about 20 to 25 minutes. Chop remaining mushroom cap and set aside. Remove mushroom caps from oven and keep warm. Meanwhile, coat a nonstick stick skillet with cooking spray and set over medium heat. Add carrot and onion; cook until soft and starting to brown, about 10 minutes. Add reserved chopped portobello cap and shitake mushrooms and cook to soften mushrooms, about 4 to 6 minutes. Add TVP and broth (or water) to mushroom mixture. Cook until water is absorbed, about 5 minutes. Add vinegar and lemon juice. Stir in fresh basil and season to taste with salt and pepper.

Arrange portobello caps in a shallow roasting pan. Scoop 1/2 cup of TVP filling over each mushroom and top each with 1/3 cup of tomato sauce. Warm in oven 10 minutes. Garnish with fresh basil before serving. Yields one stuffed cap per serving. Quick and Easy Fish Cakes POINTS: 4 INSTRUCTIONS 1 pound uncooked cod, or any white fish fillets 1 small onion(s), chopped 1 Tbsp low-sodium soy sauce 1/2 tsp table salt, or to taste 1/2 tsp black pepper, or to taste 1/2 pound potato(es), peeled and coarsely grated 1 Tbsp sunflower oil, or canola oil

Cut fish into chunks and then place in a food processor; add onion, soy sauce, salt and pepper. Blend in pulses to a thick pure (make sure not to process too much). Rinse potato in cold water, drain well and pat dry with a dish towel; add potatoes to fish mixture. Using wet hands, shape mixture into 8 small cakes (make sure they are not too thick). Heat oil in a large non-stick pan over medium heat. Cook cakes until they feel firm when pressed, about 5 to 7 minutes per side. Yields 2 cakes per serving.

Sweet and Sour Meatballs POINTS: 2 INSTRUCTIONS 1 sprays cooking spray 1 1/2 pound raw extra lean ground beef 3/4 cup rolled oats 2 large egg white(s) 1 cup onion(s), finely chopped 1 medium garlic clove(s), minced 2 Tbsp dried parsley 2 tsp dried oregano 8 oz canned tomato sauce 6 tsp McNeil Nutritionals SPLENDA No Calorie Sweetener, or to taste 3 Tbsp mustard, spicy brown 1 1/4 tsp chili powder 1/2 tsp hot pepper sauce

Preheat oven to 350F. Coat a baking sheet with cooking spray. Combine beef, oats, egg whites, onion, garlic, parsley and oregano in a medium bowl; mix thoroughly. Shape beef mixture into forty eight 1-inch balls; place on baking sheet. Bake meatballs for 25 minutes. Transfer to a slow cooker and set on LOW heat to keep warm. Or place meatballs in a heated chafing dish. Meanwhile, combine remaining ingredients in a small bowl. Pour over meatballs and let heat about 10 minutes. Yields 4 meatballs per serving.

Chicken Salad POINTS: 4 INSTRUCTIONS 1 pound uncooked boneless, skinless chicken breast 1/2 cup celery, finely diced 1/3 cup dill pickle(s), or sweet gherkins, finely diced 1/4 cup reduced-calorie mayonnaise 2 Tbsp reduced-fat sour cream 2 Tbsp parsley, fresh, chopped 1 tsp Dijon mustard 1 tsp fresh lemon juice 1/2 tsp table salt 1/4 tsp black pepper, freshly ground

Place chicken in a large saucepan and pour in enough water to cover it; set pan over high heat and bring to a boil. Boil until chicken is cooked through, about 10 minutes; drain. When chicken is cool enough to handle, cut into 1-inch cubes. Transfer chicken to a large bowl and add celery, pickles, mayonnaise, sour cream, parsley, mustard, lemon juice, salt and pepper; mix until blended. Yields about 1 cup per serving.

Tuna Salad POINTS: 3 INSTRUCTIONS 12 oz canned chunk white tuna in water, drained 1/2 cup celery, finely diced 2 Tbsp parsley, fresh, chopped 2 Tbsp reduced-calorie mayonnaise 1/2 tsp Dijon mustard 1/2 tsp table salt 1/4 tsp black pepper, freshly ground

Combine tuna, celery and parsley in a medium bowl. Add mayonnaise, mustard, salt and pepper; stir to combine. Yields about 1/2 cup per serving.

Sauted Shrimp POINTS: 3 INSTRUCTIONS 2 tsp olive oil 1 pound shrimp, large, peeled and deveined 2 Tbsp fresh lemon juice 1 tsp Spice Islands No Salt Lemon Herb Seasoning, or other brand 1/2 tsp table salt 1/4 tsp black pepper, freshly ground 2 Tbsp parsley, fresh, chopped

Heat oil in a large skillet over medium heat. Add shrimp and saut 1 minute. Add lemon juice, lemon herb seasoning, salt and pepper; stir to coat shrimp. Saut until shrimp are bright pink and cooked through, about 3 minutes more. Remove from heat and stir in parsley. Yields about 3 ounces of shrimp per serving.

Honey-Glazed Salmon POINTS: 9 INSTRUCTIONS 2 Tbsp honey 1 Tbsp fresh orange juice 1 Tbsp fresh lemon juice 1 Tbsp hoisin sauce 2 tsp Dijon mustard 1/4 tsp table salt 1/4 tsp black pepper 1 1/2 pound salmon fillet(s), with or without skin, four 6-oz pieces 1 sprays cooking spray

Preheat broiler. Combine first 7 ingredients, and stir well with a whisk. Place fillets on a broiler pan coated with cooking spray. Brush with honey mixture; cook 12 minutes or until fish flakes easily when tested with a fork, basting frequently with honey mixture. Yield: 4 servings (serving size: 1 fillet).

Spinach Manicotti POINTS: 5 INSTRUCTIONS 8 items dry manicotti shells 1 1/2 cup part-skim ricotta cheese 1 cup part-skim mozzarella cheese, shredded (4 ounces) 1/3 cup grated Parmesan cheese 1/4 tsp table salt 1/4 tsp black pepper 1 tsp Italian seasoning, dried 10 oz chopped frozen spinach, thawed, drained and squeezed dry 1 large egg(s), lightly beaten 1 large egg white(s) 1 sprays olive oil cooking spray 1 1/2 cup bottled reduced-fat pasta sauce, roasted garlic flavor

Preheat oven to 350F. Cook pasta according to package directions, omitting salt and fat. Drain and rinse. Combine ricotta cheese and next eight ingredients in a medium bowl, stirring well. Spoon mixture evenly into pasta shells. Place shells in an 11 x 7-inch baking dish coated with cooking spray. Spoon pasta sauce evenly over shells. Cover and bake at 350F for 20 minutes or until thoroughly heated. Serve warm. Yield: 8 servings (serving size: 1 shell and about 12 cup sauce).

Quick Seared Tuna Steaks POINTS: 5 INSTRUCTIONS 1/4 cup dry sherry 2 Tbsp low-sodium soy sauce 1 Tbsp fresh lime juice 2 tsp olive oil 1 1/2 pound Fish, tuna, raw, (four 6-oz steaks) 1/4 tsp table salt 1/2 tsp black pepper, coarsely ground

Combine first 3 ingredients in a small bowl, stirring well with a whisk. Set aside. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle steaks with salt and pepper; add steaks to pan. Cook 4 minutes on each side until steaks are medium-rare or desired degree of doneness. Transfer steaks to a serving dish, and keep warm. Pour sherry mixture into pan. Cook 1 to 112 minutes or until reduced to 2 tablespoons, stirring to deglaze pan; pour over steaks. Yield: 4 servings (serving size: 1 tuna steak and 12 tablespoon sauce).

Thai-Style Sea Scallops POINTS: 5 INSTRUCTIONS 1/4 cup low-sodium soy sauce 1 Tbsp fresh lime juice 1 Tbsp dark sesame oil 1 tsp sugar 1/4 tsp hot pepper sauce 1 1/2 pound scallops, (about 30) 2 tsp cornstarch 2 tsp olive oil, divided 2 Tbsp cilantro, coarsely chopped 2 tsp no-salt toasted sesame seeds 1 medium lime(s), cut into wedges (optional)

Combine soy sauce and next 4 ingredients in a heavy-duty zip-top plastic bag; add scallops. Seal and marinate in refrigerator 30 minutes, turning occasionally. Remove scallops from bag, reserving marinade. Slowly stir cornstarch into marinade with a whisk. Add enough water to marinade mixture to measure 23 cup. Heat 1 teaspoon olive oil in a large nonstick skillet over medium-high heat. Add half of scallops and cook 3 to 4 minutes on each side or until golden. Remove scallops from pan; set aside and keep warm. Repeat procedure with remaining oil and scallops. Transfer scallops to serving plates. Wipe pan with a paper towel. Reduce heat to medium-low. Stir marinade mixture and pour into pan; bring to a boil, stirring constantly. Reduce heat, and simmer 1 minute or until slightly thick, stirring occasionally. Pour mixture over scallops; top with cilantro and sesame seeds. Garnish with lime wedges, if desired. Yield: 4 servings (serving size: 6 to 8 scallops)

Baked Potato Casserole Estimated POINTS Values Per Serving | 4 Servings | 8

3 lbs yukon gold potatoes 6 lg cloves garlic 1 1/2 cups low fat cottage cheese 1/2 cup light sour cream 1 1/2 tsp salt 1/2 tsp black pepper 1 1/2 chopped scallions 1/2 cup 2% shredded sharp cheddar cheese 1/4 tsp paprika Place potatoes and garlic cloves in a large saucepan and cover with cold water. Bring to a simmer over medium heat. Reduce heat to low and cook until the potatoes are barely tender, about 15-20 minutes. Drain and let sit until cool enough to handle. Peel the potatoes and grate them into a large bowl; set aside. Squeeze the garlic cloves from their skins into a food processor. Add cottage cheese and process until completely smooth. Add sour cream, salt and pepper. Process briefly to combine. Add cottage cheese mixture and scallions to the grated potatoes and mix well. Turn into a 2 quart baking dish which has been sprayed with a nonstick spray. Top with shredded cheese and paprika. Bake at 350 degrees for 30-40 minutes or until golden brown. This recipe was calculated on the recipe builder.

Balsamic Chicken with Mushrooms POINTS Value: 3 Servings: 4 For a different flair, substitute dry white wine for the chicken broth, then sprinkle on a few spoonfuls of chopped sun-dried tomatoes with the mushrooms.

2 tsp vegetable oil 3 Tbsp balsamic vinegar 2 tsp Dijon mustard 1 large garlic clove(s), crushed 1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces 2 cup mushroom(s), small, halved 1/3 cup canned chicken broth 1/4 tsp dried thyme, crumbled

Instructions In a nonstick skillet, heat 1 teaspoon of oil. In a medium bowl, mix 2 tablespoons of vinegar, the mustard and garlic. Add chicken and turn to coat. Transfer chicken and marinade to skillet. Saut chicken until cooked through, about 3 minutes on each side. Transfer chicken to a platter and keep warm. Heat remaining teaspoon of oil in skillet. Saut mushrooms for 1 minute. Add broth, thyme and remaining tablespoon of vinegar. Cook, stirring occasionally, until mushrooms are deep brown, about 2 minutes longer. Serve chicken topped with mushrooms

Beef, Blue Cheese and Spinach Quesadillas POINTS Value: 2 Servings: 8

1/3 cup cooked lean ground beef 3 Tbsp taco sauce 4 large burrito-size wheat flour tortilla(s) 4 oz blue cheese, crumbled 10 oz chopped frozen spinach, thawed and squeezed dry

1/2 tsp red pepper flakes Stir together beef and taco sauce in a small bowl.Lay two tortillas on a flat surface and divide beef mixture between them. Sprinkle each tortilla with half of cheese, spinach and red pepper flakes; top each with a remaining tortilla. Set a large, heavy nonstick skillet over medium-high heat. Place one quesadilla in skillet and cook until brown spots form on bottom of tortilla, about 3 to 4 minutes. Flip and repeat; remove to a large cutting board. Cover to keep warm. Repeat with remaining ingredients. Cut each quesadilla into 8 wedges and serve. Yields 2 wedges per serving.

Beef and Vegetable Cheese Casserole POINTS Value: 7

1 sprays cooking spray 2 medium tomato(es), sliced 2 medium zucchini, sliced 12 oz raw lean ground beef 1 large onion(s), finely chopped 2 medium garlic clove(s), minced 1 cup canned tomato sauce 2 cup fat-free cottage cheese 1 large egg yolk(s) 1/2 cup low-fat shredded cheddar cheese 1 Tbsp parsley, oregano or rosemary, chopped 1/8 tsp table salt, or to taste 1/8 tsp black pepper, or to taste Preheat oven to 500F. Coat a baking sheet with cooking spray and spread tomatoes and zucchini over sheet. Roast vegetables for 10 to 12 minutes. Meanhwile, in a large, nonstick skillet, saut beef, onion and garlic until beef is browned. Stir in tomato sauce and bring to a simmer. Spread beef mixture in a large, shallow baking dish and top with roasted vegetables. Reduce oven temperature to 350F. Whisk together cottage cheese, egg yolk, cheddar cheese, herbs, salt and pepper in a medium bowl. Spoon over roasted vegetables and smooth with a rubber spatula. Bake until very hot and bubbling around edges, about 35 minutes. Cut into six equal pieces and serve. (Note: If preparing casserole in advance and freezing it, make sure to thaw it completely in the refrigerator before baking it. Increase the baking time by 5 to 10 minutes.) Notes To give this dish an Italian accent, substitute fat-free ricotta cheese for cottage cheese and use 1/4 cup grated Parmesan cheese in place of the cheddar. Sprinkle with 2 tablespoons minced fresh basil just before serving.