Creamy Beef and Onions

Day Ten Recipe

Creamy Beef and Onions
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1 lb 93% lean ground beef
2 cups sliced fresh mushrooms
2 onions sliced
1 Tbsp minced garlic
1 pkg. brown gravy mix (prepared)
1/2 cup light sour cream
1 Tbsp Worcestershire sauce
2 Cups brown rice
s & p

Cook meat, mushrooms, onions, and garlic until meat is cooked and onions are tender. In the pan you prepared the gravy, add sour cream and Worcestershire sauce and stir together. Pour over beef mixture and heat thoroughly.
Serve over rice.
Makes 4 servings

Oven fried zucchini

Day Seven recipe

Oven fried zucchini
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Canola or olive oil cooking spray

1 cup whole-wheat flour

1/4 cup breadcrumbs (I used store bought ones)

1 teaspoon salt

1/2 teaspoon freshly ground pepper

1 1/2 pounds zucchini (about 4 medium), cut into 1/2-by-3-inch sticks

2 egg whites, lightly beaten

Directions
Preheat oven to 475°F. Coat a large baking sheet with cooking spray. Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray. Bake on the center rack for 7 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 5 minutes more. Serve hot.
Makes 6 servings

Calories: 40
Points: 1

Before baking....

and after....

Blueberry muffins

Day 7 Recipe

Blueberry muffins
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3/4 cups skim milk
1/2 cup natural applesauce
1 egg
1 cup whole wheat flour
1/2 cup sugar
3 teaspoons baking powder
1 teaspoon salt
1 cup fresh blueberries

Preheat oven 400ºF degrees. Spray muffin pan with non-stick cooking spray.

Blend milk, applesauce, egg in a small bowl and set aside.
Stir flours, sugar, baking powder, and salt in a medium bowl. Make a well in the center and pour wet ingredients into the well. Stir with a spoon just until the flour is moistened (batter will be lumpy). Fold in blueberries. Divide batter among muffin cups. Bake until golden brown; regular size muffins bake in 18 to 20 minutes, mini-muffins bake in 10 minutes. Immediately remove from pan.

Calories: 67 each
Points: 1
Flavor: Ahh...not so much.

Greek pasta salad

Day Five Recipe

Greek Pasta Salad
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1 12 oz. box of whole wheat rotini pasta
1 Cup Kraft Light Balsamic Vinaigrette
1/2 cup reduced fat Athenos Feta cheese (crumbled)
1 pkg. grape tomatoes
3 med. zucchinis

Cook the pasta. Drain and cool down well. Dice zucchini and half the tomatoes, then add to pasta. Stir in Feta cheese. Pour over top with half cup dressing and stir well.
After a few hours, add the remaining 1/2 cup of dressing as most of the original amount will have soaked in by now.
This is the dressing. It's hard to find one that is this low in fat and calories per serving (25) and still tastes good.



I figured this out and with these exact brands of ingred. it is only 157 calories per 1 cup serving. That's a lot to be happy about!

Chicken Parmesan

Day Four Recipe

Chicken Parmesan
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4 chicken breasts
1/4 cup store bought bread crumbs
Italian seasoning
s & p
spaghetti sauce
shredded mozzarella

Mix bread crumbs with italian seasonings and salt & pepper.
Coat chicken with crumb mixture and place in baking dish. Pour about 1/4 cup of spaghetti sauce over the top and sprinkle some cheese. Bake until chicken is completely cooked. Serves 4.

Broccoli and Cheese Skinny Potatoes

Day Three Recipe
4 Large cooked potatoes
2 cups cooked broccoli
2 Tbsp. Light Ranch dressing
1/4 cup parmesan cheese

Cut the potatoes and scoop out all the insides. Mash them with ranch dressing and some salt & pepper. Put back inside the skins. Top with broccoli and cheese.
Bake at 450' for about 10 minutes. I actually just broiled it for about 5 min. and it made the cheese a bit golden.
Makes 8 servings

Calories: 130
Only 2 points on WW

Hawaiian Chicken

Day Two recipe

Hawaiian Chicken
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This is so easy, you won't even need to write it down.

BBQ sauce
Crushed pineapple (slightly drained)
Just measure equal parts of these 2 things based on how much you're making.
Boneless chicken breast

Mix sauce and pineapple. Pour over chicken in a baking pan. Bake at 350' until chicken is thoroughly cooked. Serve.
This is also great with pork chops. I do them in the crock pot for about 4-5 hours on high until the meat just falls apart. Very yummy.

Easy Taco Casserole

Dinner on Day One
Easy Taco Casserole
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1 1/2 lb. lean ground turkey
1 large diced onion
2 pkgs. taco seasoning
1 1/2 c. water
Minced garlic (to taste)
2 (16 oz.) cans fat free refried beans
1 (8 oz.) jar taco sauce
1/2 cup salsa
about 70 tortilla chips
1 cup shredded cheddar cheese
1 (16 oz.) can diced tomatoes

Preheat oven to 400'. Brown turkey, garlic, and onion, drain and add taco seasoning and water. Simmer for 10 minutes. Add in canned tomatoes and set aside.

In medium bowl, mix beans, taco sauce, and salsa. In 9x13 baking dish, layer half of bean mixture,

then half of turkey mixture, half of chips (crushed), and 1 cup cheese. .

Top with remaining bean mixture and beef mixture

Bake at 400' for 20 minutes. Remove from oven; top with remaining whole tortilla chips and cheese. Return to oven; bake and additional 3 to 5 minutes or until cheese is melted.

Serve with sour cream and salsa on top.
Makes 8 servings

Calories: 440
Fat grams: 17
A 9 point meal if you're doing Weight Watchers.