Meat Recipes

Meat Dishes

Baked Mustard Chicken

Beef and Bean Chili

Best Texas Chili

Cheeseburger Pie

Chicken Casserole

Chicken parmigani

Chicken Taco Sandwiches

Chicken Terriyaki

Chicken and Wild Rice Casserole

Crock Pot Party Beans

Layered Enchilada Casserole

Meat and Bean Burritos

Mexican Casserole # 1

Mexican Casserole # 2

Mexican Chicken Roll-Up

Mexican Cornbread Casserole

Pinto Bean Casserole

Pollo Magnifico

Popeye's Famous Fried Chicken

Popeye's Red Beans and Rice "cloned" recipe

Rueben on a Roll

Smoked Ham and Cellophane Noodles

Smothered Steak with Country Gravy

Southern Fried Chicken

Taco Salad In Tortilla Shell

Turkey Bologna - Potato Salad

Western Chick Chunks

"Baked Mustard Chicken"

4 (3 oz) boneless skinless chicken breasts
1/4 c spicy brown mustard
6 T Italian bread crumbs
2 T lemon juice
2 t water
paprika

Brush chicken with mustard & roll in bread crumbs. Place in a sprayed baking dish and drizzle with lemon water combination. Cover & bake at 350� 20 minutes. Remove cover & sprinkle with paprika. Bake uncovered 15 minutes.

Serves 4: 2 P/M 1/2 B

"Barbeque Time"

My family loves to cookout. But, after a while the same BBQ sauce gets a little dull. So thought I'd pass on some suggestions we use.

1. Marinate Chicken in Fat Free Italian dressing. It tastes great. It works great on steak too.

2. Marinate chicken in salsa. It gives it a real Tex-mex taste.

3. Grill veggies on the BBQ. I have a BBQ wok and I cut up Zuchini, and onion, potatoes, peppers, tomato, anything you can think of. I marinate in Fat Free italian dressing and grill. I some times put the veggies on a skewer, Making Veggie Kabobs. They go great with what ever meat your having.

"Beef and Bean Chili"

From The Weight Watchers Complete Cookbook and Program Basics

1 tablespoon + 1 teaspoon olive oil
1 cup onions, chopped
1/2 cup carrot, chopped
1/4 cup celery, chopped
1/4 cup green bell pepper, chopped
2 teaspoons garlic, finely chopped
1 teaspoon seeded jalape�o pepper, finely chopped
10 ounces extra-lean ground beef, 10% or less fat
1 tablespoon chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano leaves
1/2 teaspoon ground coriander
2 cups canned plum tomatoes with juice, chopped
16 ounces cooked pinto or kidney beans, rinsed, drained
1/2 teaspoon salt
Pinch pepper
1/4 cup chopped fresh cilantro
1/4 cup nonfat sour cream
1/4 cup chopped red onion
Chopped fresh cilantro

1. In large saucepan, heat oil; add onions, carrot, celery, bell pepper, garlic and jalape�o. Cook over medium heat, stirring occasionally, until onion is translucent, about 15 minutes.

2. Add beef, breaking it up with a wooden spoon; saut� until no longer pink, about 2-3 minutes. Add chili powder, cumin, oregano and coriander, cook and stir 1 minute.

3. Add tomatoes, beans, salt and pepper; reduce heat to low and simmer gently, partially covered, 20 minutes, stirring occasionally. Stir in cilantro before serving. Top each serving with 1 tablespoon each of sour cream, red onion and come cilantro.

Makes 4 Servings

Each serving (1 cup) provides: 1 F, 2 V, 2 P, 2 B, 10 opt calories

Per serving: 388 calories, 27 g Protein, 13 g Fat, 43 g Carbohydrate, 566 mg Sodium, 44 mg Cholesterol, 7 g Dietary Fiber

Since there are a lot of ingredients to measure out, which is time consuming, I always double this recipe and freeze individual dinners for later. I do cook it differently. I completely cook the ground beef in a separate pan, drain the fat, then add the cooked beef to the cooked vegetables. I also use regular canned peeled tomatoes instead of canned plum tomatoes because plum tomatoes are so expensive.

I also use 2 Tablespoons chili powder instead of 1 T like the recipe calls for, and I add an 8-ounce can of tomato sauce or paste. I also use a whole bell pepper. (I use kidney beans). You will have to make it and adjust ingredients to your taste.

"Beef Au Jus"

1 beef roast
several garlic cloves
3 cans Beef Consomme
1 can of water
french bread

I had to work all day, but I was still able to have a good dinner ready for my family when I got home tonight!

I put a nice beef roast in the slow cooker, along with several garlic cloves, 3 cans of Beef Consomme' and 1 can of water. I just put it in this morning, let it cook all day, then came home and removed the roast, strained the beef broth, skimmed off any fat from the broth. I sliced the roast, sliced up some french bread, put some broth in a bowl for each person, and VOILA, you have Beef Au Jus, easy as pie!!

We make a sandwich with the beef and french bread, then dip it in the broth, and it's absolutely delicious! You just need to serve a salad or vegetable with it, and it's a complete dinner.

I like that, and my family LOVES it, and I feel good about having made a homecooked meal while I was at work! :)

"Beef on weck"

This recipe is a family fav. It tastes good, it's quick, and easy. First a "weck" is a type of Kaiser roll that has salt on top. But use what ever typw of kaiser you like. I use onion. I got this recipe from WW Magazine a few years ago.

1 C low-sodium beef broth
1 T tomato paste
2 T parsely
8 oz sliced cooked roast beef
1 T + 1 t horseradish, if desired
4 round kaiser rolls

1. In medium skillet, combine broth, tomato paste, and parsely, bring to boil. reduce heat to low and simmer 10 minutes. Add beef to broth; heat 2 minutes.

2. Drain beef, reserving broth. Place equal amounts of beef on bottom half of rolls: spread 1 t horseradish ot to taste on meat (if desired). Cover with top of rolls. Divide broth evenly amoung 4 smallcups.

Dip sandwich into broth while eating.

Serves 4: 2 P/M, 2 B, 15 opt

"Beef Stew"

1 - 1 1/2 lb cubed Beef (UNCOOKED & UNSEASONED)
cubed Potatoes
Carrots
Onions
whatever you like in a stew
Pepper
2 Tbls Sugar
2 Tbls granulated Tapioca Pudding
12 oz can of Light 'N Tangy V8 juice

In a dutch oven or casserole dish throw in the Beef, Potatoes, Carrots, Onions and whatever you like in a stew. Sprinkle with Pepper, 2 Tbls. Sugar, 2 Tbls. granulated Tapioca Pudding (serves as a thickening agent) and pour over all a can of Light 'N Tangy V8 juice. Cover tightly with tin foil and also lid of dish.

Put in the oven at 275� for 4 to 5 hours. THAT'S IT!! Serve with a bread roll.

"Best Texas Chili"

1 tbsp + 1 tsp olive oil
2 cups chopped onion
1 cup finely chopped celery, or green pepper
3 garlic cloves, minced
1 pound broiled lean ground beef
2 cups drained canned Italian plum tomatoes (reserve liquid), chopped
2 cups tomato sauce
12 ounces drained cooked pinto beans
12 ounces drained cooked red kidney beans
2 tbsp granulated sugar
3 bay leaves
3 whole allspice
1 tbsp chili powder
1 tsp dried oregano
1/2 tsp freshly ground black pepper
1/4 tsp ground cumin
1/4 tsp ground red pepper

1. In a medium nonstick skillet, heat oil; add onion, celery, and garlic; cook over medium heat until softened, about 2 minutes.

2. Place vegetables and remaining ingredients in slow-cooker; stir to combine. Cook on low setting 4 hours.

Makes 8 servings

Each Serving Provides: 1/2 Fat; 2 Proteins; 2 1/4 Vegetables; 1 1/2 Breads; 14 Optional Calories.

You can adjust the spices if you like it more spicey. I use S&Ws pinto beans with Chipolte peppers for more spiciness.

"Cavatini"

This is a good family recipe. I put it all together in the morning & bake it when we are ready to eat. It also freezes very good!

1/2 t salt
1/4 t garlic powder
1/4 t onion powder
1 t oregano
23 oz tomato sauce
8 oz turkey breakfast sausage
8 oz ultra lean ground beef
8 oz red fat mozzarella cheese
4 1/2 oz dry noodles

Cook noodles for 5 minutes. Drain. Simmer tomato sauce & splice for 20 minutes. Cook & drain meats. Combine. Spray a 9" x 13" pan. Layer noodles / meat sauce / cheese. Repeat layes ending with cheese. Cover & bake at 375� for 25 minutes.

serves 6: 1 b, 3 p, 1 v, 20 opt cal

We love this and I make it even easier by substituting canned or bottled lite spaghetti sauce.

"Cheeseburger Pie"

1 cup tomato sauce
1 pkg beef bullion
1/2 t chili powder
1/2 t garlic powder
1/2 cup chopped bell pepper
1/4 cup water
8 oz ultra lean ground beef, cooked
2 cups cooked rice
3 oz non-fat grated cheese, any kind you like

Preheat oven to 375 degrees. Spray 8" x 8" pan with cooking spray

Simmer first 6 ingredients. Add cooked beef, rice, and cheese. Bake in prepared pan for 30 minutes.

Serves 4 - Counts as 2 1/2 P/M, 1 B, 1/2 V 4.5 g Fat, 3 g Fiber

"Chicken Casserole"

12 ozs boneless skinless chicken breast
1/2 c chopped onion
1/2 c sliced carrots
1 c tomato puree
1/4 t basil
1/2 c defatted chichen broth
1 clove garlic, minced
1/2 med bell pepper, diced
1 c sliced celery
1/2 c water
1/2 c cooked macaroni

Cook chicken in broth, Set aside. Cook onion, pepper & garlic in broth until tender. Add all other ingredients except macaroni. Simmer 10 minutes. Place macaroni in a sprayed baking dish, place chicken on top & pour liquid over.

Bake at 350� for 1 hour (covered)

Serves 3: 1 B, 3 P/M

"Chicken Parmigani"

chicken breasts, boneless, skinless
flour
salt
pepper
garlic powder
pam
1 jar Healthy Choice spaghetti sauce, Fat Free

Take some chicken breasts and cut them in half and pound them flat. Dust the chicken breasts with flour (1tsp=10 OC), salt, pepper and garlic powder. Fry them in a nonstick skillet coated with Pam until browned nicely. Add the spaghetti sauce (counts as veggies). While the chicken is simmering, prepare the spaghetti (lots of good fiber!) and a huge Italian salad made with the WW Ceasar dressing.

I just measured out how much pasta I could have (1 cup), then added the amount of chicken I was allowed to have (4oz). Heaped on the sauce, then my husband and I throughly enjoyed that dinner. In fact, he BEGGED to take the leftovers. WOW!

"Chicken Taco Sandwich"

Modified from WW Magazine

5 oz boneless skinless chicken breast
1 garlic clove, minced
1/2 tsp oregano leaves
1/2 tsp ground cumin
2 Tbl medium-hot salsa
2 (2-oz) rolls, split
1 cup shredded lettuce
1 cup diced tomatoes
3/4 oz sharp cheddar cheese, grated
2 tablespoons nonfat sour cream

In small saucepan, combine chicken, 1/2 cup water, garlic, oregano and cumin. Cover and bring to a simmer over medium heat; reduce heat to low, turn chicken, and simmer until cooked through, 10-12 minutes. Remove chicken to plate and let cool; shred with fork. Return cooking liquid to high heat and cook, stirring often, until reduced to 2 Tbl., about 1-2 min.; add chicken and stir to coat.

To assemble sandwiches, spread 1 Tbl. salsa on bottom half of each roll and top with half each of shredded chicken, lettuce, tomatoes, cheese and sour cream. Cover with top half of roll.

serves 2

Each serving: 1-1/4 V, 1-1/2 P, 2 B, 10 C

Debbie's Variation: Skip the bread and place shredded chicken on a bed of lettuce and diced tomatoes. Mix together salsa and sour cream for a different "dressing." Try a low-fat cheese for double the amount.

"Chicken Terriyaki"

4 oz chicken breast, cut into cubes
2 1/2 tbsp terriyaki sauce
2 tsp honey
2 C cooked spaghetti, or any pasta you prefer
carrots brocolli and any other veggies you like, cut up

Put chicken cubes and 1tbsp terriyaki sauce in a skillet Let chicken marinate in terriyaki sauce for a few minutes Add veggies and cook chicken & veggies over med heat (with terriyaki sauce) until cooked thru Add spaghetti, 1 1/2 tbsp terriyaki sauce, and 2 tsp honey Stir to blend and heat until spaghetti is hot. If you can time it right, add the spaghetti as soon as it is done cooking and you won't have to wait for it to heat up!!

This recipe makes 2 servings

each serving = 2P, 2B, 70 Opt Cals. and how ever many veggies you use.

(I think the exchanges are right. you may want to double check..I'm new at this. Let me know if I'm wrong)

"Chicken and Wild Rice Casserole"

2 pkgs frozen chopped broccoli, cooked and drained
1 pkg Uncle Ben's Wild rice, cook without butter
4 chicken bouillon cubes
1 T dry onion flakes
8 t cornstarch
2/3 c dry milk
2 c water
4 oz cheese whiz
2 small cans sliced mushrooms, drained
8 oz cooked chicken, cut up

Mix bouillon cubes, onion flakes, cornstarch, dry milk, and water in a medium saucepan. Cook over medium heat until thick, stirring frequently. It will reach a consistency of cream of chicken soup.

Combine broccoli, wild rice, cheese whiz, mushrooms and chicken. Stir until combined and then add soup mixture. Mix well. Pour into 8x8 casserole dish and bake until heated throughout; approximately 30 minutes.

Makes 4 Servings

Each serving equals: 3 1/2 P/M; 1/2 B; 2 F/V; 20 calories

"Chili"

Serves 8

9 oz dried beans, kidney/red/pinto
32 oz tomato sauce
15 oz ground turkey
1 med onion diced
1/2 tsp salt
1 Tbsp caraway seed
1 or 2 Tbsp chili powder
1 1/2 tsp cumin
1/2 tsp garlic powder
1/2 tsp ground oregano
1 tsp celery seed

Wash beans. Cover with water & soak in the Fridge overnite or a min. of 4 hours @ room temp. Put water, beans and salt in a soup pot and cook until beans are soft, @ 1 hour. Add water when necessary to keep beans covered. Do not drain. Brown turkey and onion. Combine meat mixture, beans, tomato sauce, and spices in soup pot. Simmer over low heat for 1 - 2 hours. Add water to achieve desired consistency.

Makes @ 1-1/2 cups per serving.

Each serving = 1 1/4 V, 3 P, 10 Opt. Cal. OR 1 1/4 V, 1 1/2 P, 1 1/2 B, 10 OPT Cal.

"Crockpot Party Beans"

30 oz cooked great northern beans
1/2 c chopped onion
4 1/2 ozs extra lean ham
1/2 c salsa
1 3/4 c tomatoes
2 T sweetner
2 T brown sugar substitute
1/4 t pepper

Combine all ingredients in crock pot & mix well. Cover & cook on low 8 hours. Mix before serving.

Serves 6: 3 P/M 1 FR/V - 1.8 g fat 11.2 g fiber

Note: 3 16 ozs cans of great notrhern beans drained & rinsed equals 30 ozs beans.

"Layered Enchilada Casserole"

I've made this several times and never have any leftovers!

10 ounces ultra lean ground beef, cooked
10 ounces canned pinto beans, drained
1 package chili seasoning mix
8 (6 inch) flour tortillas
2 cups tomato sauce
6 ounces nonfat cheddar cheese, grated

Combine first 3 ingredients with 1 cup water in a saucepan. Bring to a boil and simmer for 10 minutes until liquid is gone. Set aside. Pour tomato sauce into pie plate. Dip both sides of 4 tortilla shells in sauce. Arrange in a sprayed 9"x 13" baking pan, going up the sides. Spread beef mixture over tortillas. Dip remaining 4 tortillas in sauce and arrange on top of meat mixture. Pour remaining sauce over top and spread evenly. Top with cheese. Bake at 350 degrees for 30 minutes.

serves 6: each serving= 2 1/2 P/M, 2 B, 1/3 FR/V

"Meat and Bean Burritos"

1 pound extra lean ground beef
1/2 cup onion, chopped
1 (16 ounce) can of non-fat refried beans
1 cup salsa
1 green bell pepper, chopped
2 ounces (1/2 cup) part-skim mozzarella cheese
10 (6-inch) flour tortillas

Heat oven to 350. Spray baking pan with a non-stick cooking spray.

In a large non-stick skillet, brown meat with onion. Stir in remaining ingredients except cheese and tortillas. Bring to a boil. Reduce heat, cook until thoroughly heated, about 5 minutes, stirring occasionally. Stir in cheese.

Spoon 1/2 cup of meat mixture down center of each tortilla. Roll tortillas and place seam side down in baking pan. Bake at 350 for 10-15 minutes.

Makes 10 servings

Each burrito equals: 2 P/M; 1 B; 1/2 V - 5g fat; 4g fiber

"Mexican Casserole # 1"

1 large onion, diced
1 green pepper, diced
1 packet WW instant chicken broth and seasoning mix
garlic salt to taste
other seasonings (chili powder, paprika, cajun...)
2 c FF milk
cornstarch to thicken
1 oz Velveeta Light cut in small chunks
3 oz cooked ground turkey
2 c cooked elbow macaroni

Cook vegetables in skillet sprayed with Pam until tender. Add broth mix and seasonings. (Some times I add drained salsa, too.) Add milk and stir until bubbles start to form. Make paste with corn starch and water. Cook, stirring constantly until sauce thickens. Add Velveeta Light and stir until melted. (I usually taste the sauce and add extra seasoning if needed.)

Spray square casserole with cooking spray. Mix cooked ground turkey with cooked macaroni. Place in casserole. Pour cheese sauce over top. Bake at 375 for about 30 mins, until top sets but does not brown.

Yields 2 servings: 3 P/M, 2 B, 1 V

"Mexican Casserole # 2"

1 can Rotel green chilis and tomatoes
1 pound ground round (90% fat free)
cumin basil and oregano to taste
1 can chopped green chilis
6 corn tortillas
1 can reduced fat cream of mushroom soup
6 ounces nonfat shredded cheddar
1 onion, chopped

Brown the ground round with one onion. Stir in Rotel, spices and the chopped green chilis. Stir in the corn tortillas torn into bite size pieces. Top with the soup and the cheese. Cook covered over low heat on stove in iron skillet.

(May be topped with sour cream or olives or chopped tomatoes. Sour cream would count as optional calories and olives would count as a fat.)

Makes 6 servings

Each serving equals: 3 P/M; 1 F/V; 1 B; 25 optional (10g fat, 2g fiber)

"Mexican Chicken Roll-Up"

1 oz drained canned chunk white chicken (water packed) cut into small pieces
1/4 c chopped scallions
3 cherry tomatoes, quartered
1 T light sour cream
1 (6") corn tortilla

Combine all ingredients except tortilla. Spoon mixture onto center of tortilla & fold all sides over. Place on a foil lined sheet, seam side down & bake at 350� for 5 minutes, until heated.

Serves 1: 1 V, 1 P, 1 B, 20 opt cal - 3 g fat, 2 g fiber

I use non fat sour cream.

"Mexican Cornbread Casserole"

--BATTER--
3 oz cornmeal
enough water to make a batter
--STIR FRY--
2 t oil
1 cup chopped onion
1 clove chopped garlic
--MIX IN--
1 cup tomato sauce
8 oz lean cooked ground beef
1/4 cup chopped green chili pepper
1 pkg WW chicken broth mix
1 t chili powder

Pour batter into a sprayed casserole dish and bake at 350 until set.

Alternate meat sauce mixture with 1 cup plain non-fat yogurt in layers on cornmeal mixture. Top with 6 oz. non-fat cheese of your choice. Bake 20 minutes @ 350.

Serve 4: 1 bread, 3 proteins, 1 vegetable, 1/4 milk, 1/2 fat

"Mexican Rice"

1 package Success Boil-in-Bag Rice
1 small onion, chopped
1/2 green pepper, chopped
diced jalapenos and serrano peppers, to taste
1/2 c tomato sauce
1 2/3 - 1 3/4 c water
3 oz cooked ground turkey
1 oz shredded cheddar cheese
seasonings to taste (chili powder / garlic / paprika / cajun / coarse ground pepper...)

Spray 1 1/2 - 2 qt micro-wave safe bowl with Pam. Add all ingredients--except cheese. Cover and microwave for 10 minutes. (I usually stop half way through to stir and taste broth to see if I need to adjust the seasonings.)

If it's still mushy at the end of ten minutes, I cook it a little longer--uncovered. When it's the desired consistency, sprinkle grated cheese on top.

Yields 2 servings: 2 P/M, 2B, 1V

"Mr. Phu's Rice"

Makes 2 servings

2 ounces of dry rice, one cup cooked
1 can fat-free chicken broth
2 ounces of sliced smoked turkey breast
2 1/4 ounces reduced fat cheddar cheese, grated
1 cup of mixed vegetables
1/4 cup of chopped onion

Cook rice in chicken broth. Cook mixed vegetables. When both are ready, spray a small skillet and stir fry onion and turkey, adding mixed vegetables. Drain any excess broth from the rice, mix in stir fry. Place in a small baking dish. Next top evenly with the grated cheese. Place in oven at 350� until cheese melts.

Each serving provides:

Freedom Plan = 1 Bread, 2 1/2 Protein/Milk, 1/2 Fruit/Vegetable

Fat & Fiber Plan = 12 g. Fat, 4 g. Fiber

"Pepper Steak"

12 oz eye of round (trimmed), thin strips
1 oz pkg onion soup mix
2 c water
2 med green peppers, cut in strips
1 lg onion, cut in wedges
1 1/2 T cornstarch
1/2 c cold water

Stir fry beef in a sprayed skillet or wok until brown. Add soup mix & 2 c water. Simmer, covered 15 minutes. Add peppers & onions. Simmer 10 minutes. Mix cornstarch with 1/2 c water. Add to skillet & stir. Continue cooking until thickened.

Good served over rice.

Serves 4: 2 1/2 P/M 11 opt cal

"Pinto Bean Casserole"

6 oz cooked ultra lean ground beef
1/2 cup chopped onion
1/2 cup chopped green bell pepper
24 oz cooked pinto beans, canned to save time
15 oz stewed tomatoes, canned
6 oz part skim mozerella cheese
1 cup + 2 t self rising corn meal
1 cup skim milk

Saute beef, onion, and pepper. Place in a sprayed casserole dish. Layer next 3 ingredients. Mix milk and corn meal together. Pour on top of other ingredients. Bake at 400 degrees for 20-25 minutes until golden brown.

Serves 8 = 2 P/M, 2 Breads, 11 Optional Calories

"Pollo Magnifico"

Adapted from Chi-Chi's Mexican Restaurant

15 ounces skinless boneless chicken breast, in 6 equal pieces
1 tablespoon grated lime zest
1 tablespoon grated orange zest
2 tablespoons fresh lime juice
2 tablespoons frozen orange juice concentrate
1 tablespoon firmly packed dark brown sugar
1 tablespoon soy sauce
1 teaspoon olive oil
2 garlic cloves, minced
1/2 teaspoon chili powder
1/2 teaspoon dried oregano, crumbles
1/4 teaspoon ground cumin

1. Place chicken pieces between 2 slices of wax paper and pound with mallet until flattened to 1/4" even thickness.

2. In large sealable plastic bag, combine lime and orange zests, lime juice, orange juice concentrate, brown sugar, soy sauce, oil, garlic, chili powder, oregano, and cumin; add chicken. Seal bag, squeezing out air; turn to coat chicken. Refrigerate overnight or 6-8 hours, turning bag occasionally.

3. Spray broiler or grill rack with nonstick cooking spray; place 5" from heat. Preheat broiler (or prepare grill according to manufacturer's directions). Remove chicken from marinade with tongs and place on grill; drizzle with any remaining marinade and grill until well browned and juices run clear when pierced with fork, about 2-3 minutes.

Makes 6 servings

Each Serving Provides: 2 Protein; 25 Calories

"Popeye's Famous Fried Chicken"

6 cups vegetable oil
2/3 cup all-purpose flour
1 Tbsp salt
2 Tbsp white pepper
1 tsp cayenne pepper
2 tsp paprika
3 eggs
1 frying chicken with skin, cut up

Heat oil over med. heat in a deep fryer or in a wide, deep pan on the stove. In a large, shallow bowl, combine the flour, salt, peppers and paprika. Break the eggs into a separate shallow bowl and beat until blended. Check the oil by dropping in a pinch of the flour mixture. If the oil bubbles rapidly around the flour, it is ready. Dip each piece of chicken into the eggs, then coat generously with the flour mixture. Drop each piece into the hot oil and fry for 15 to 25 minutes, or until it is a dark golden brown. Remove the chicken to paper towels or a rack to drain.

The obvious ways of cutting fat/calories from this recipe would be to bake instead of fry, use egg whites without the yolks and use skinless, white meat instead of combo. W/skin. I'd suggest spraying the egged/floured pieces with some cooking spray before baking. Does sally or anyone have any suggestions or want to figure out the counts?

If you follow the recipe as written, and oven fry instead of using the oil the entire recipe would count 5 B, 3 P/M, 10 opt cal plus the ounces of chicken. However if you simply dip the chicken in water instead of the egg you would drop the 3 P/M.

"Popeye's Red Beans and Rice - cloned recipe"

--BEANS--
1 can red kidney beans (30 oz), or two 15 oz cans
1 1/2 tsp white pepper
1/4 tsp paprika
4 tbsp (1/2 stick) butter
1/4 tsp garlic powder
--RICE--
1 1/2 cups quick cooking rice,min.rice/Uncle Ben's
1 1/2 cups water
2 tbsp (1/4 stick) butter
1/2 tsp garlic salt

Pour the beans with their liquid into a large saucepan. Turn the heat to medium. Add the pepper, paparika, butter and garlic powder. When the beans begin to boil, use a fork to mash some of them against the side of the pan. Stir the mixture constantly. In about 20 minutes the beans will reach the consistency of refried beans (in other words, they will have a smooth, creamy texture with some whole beans still swimming around).

Prepare the rice, using the 2 tablespoons butter and 1/2 teaspoon garlic salt instead of the butter and salt amounts specified on the box for 4 servings. To serve, pour 1/2 cup of beans into a bowl and scoop the same amount of rice on top of the beans.

Serves 4.

Okay, it sounds like this dish tastes so great 'cause it is all butter. I bet you could cut the butter in half and it would still be really buttery. Another thing i thought of is that i have used a jar of baby food carrots to add moisture to sauces; maybe try cutting way back on the butter in the beans and mix in the carrots instead. My experience is that the carrot taste doesn't show up.

Also, instead of mixing all that butter into the rice, try just giving it a couple of spritzes of "i can't believe it's not butter spray" on the top of each serving. Again, if sally or anyone else wants to add anything or figure the counts, it would be great.

As written using butter: 2 3/4 P/M, 1 1/2 B, 150 opt cal

Switch to margarine instead of butter: 2 3/4 P/M, 1 1/2 B, 4 1/2 Fa

Omit all butter which I never add to rice anyways: 2 3/4 P/M, 1 1/2 B

This sound like a pretty large serving if this is a side dish. It would be about 1 1/2 cups per serving.

"Rueben on a Roll"

1 serving

1/4 c drained rinsed sauerkraut
1/4 t white horseradish
1/8 t caraway seeds
1 t dijon mustard
1 (1-oz) oat bran roll, split
1.5 oz sliced lean roast beef
1/2 oz sliced swiss cheese

1. Preheat toaster oven broiler.

2. In small bowl, combine sauerkraut, horseradish and caraway seeds. Spread mixture on bottom half of roll. Top with roast beef, sauerkraut mixture and cheese.

3. Place filled roll and cut side of top half under broiler; broil until cheese is bubbly and top half toasted, 2-3 minutes.

Equals: 2 P, 1 B, 1/2 V, 5 calories

"Smoked Ham and Cellophana Noodles"

1 serving

1 t wine vinegar
1 t olive or canola oil
2 sun-dried tomato halves, diced
1 t chopped rinsed capers
1/2 c cooked cellophane noodles
1/2 c blanched broccoli florets
1/4 c shredded carrots
2 oz smoked lean ham, thin strips

In medium bowl, combine vinegar, oil, tomatoes and capers. Stir in noodles, broccoli, carrots and ham. Toss to mix well.

Equals: 2 P, 1 B, 2.5 V, 1 Fat

"Smothered Steak with Country Gravy"

1 lb eye of round (trimmed), cut into 4 pcs
4 T all purpose flour
1/2 t lite salt
1/4 t pepper
1 T oil
1 1/2 c water
8 oz skim milk
4 t all purpose flour

Place steaks between 2 pcs of plastic wrap & gently flatten with the flat side of a meat mallet. Combine 4 T flour with salt & pepper. Dredge steak in mixture. Brown steak in the oil in a sprayed skillet. Add water & simmer, covered for 1 hour. Check occasionally to see if more water is needed. Remove meat from pan & set aside. Combine milk with 4 t flour. Add to skillet. You may need a little more water if much has cooked away. Stir until thickened. Return meat to gravy & simmer 5 minutes.

Serves 4: 1/4 M 3 P 3/4 FA 18 opt cal

When I make this I add garlic powder or onion powder...sometimes both! I also don't use the oil. I just brown the meat in a sprayed skillet!

"Southern Fried Chicken"

chicken breast
nonfat yogurt
nonstick cooking spray
--CRUST--
1 cup Cornflake crumbs
3 tbs flour
cayenne
paprika
white pepper

The way I avoid frying, but still getting that good crispy taste is:

For crust if you take 1 cup Cornflake crumbs, mix with 3 tbs of flour, and then add, cayenne, and paprika, and white pepper depending on how spicy you want it. Then dip the chicken breast in plain nonfat yogurt and then into the crumb mixture. If you spray a pan with nonstick cooking spray and bake for about 20-25 min it comes out really good.

I had "regular" fried chicken at this Cajun restaurant, I figured "oh, I've been good, I deserve it". Well, I'm so used to "unfried" chicken that I took two bites and I wasn't able to eat anymore because of the grease. Its amazing how your palate can change.

In regard to your red beans and rice. When I make red beans and rice, I saute onions and carrots in water, and then add the beans and cook really slow. I have a rice steamer (great purchase) so the rice is so fluffy it doesn't even need butter. Try it without the butter, the flavor and spices are so strong you won't even miss it..

"Taco Pie"

1 small can Hungry Jack or other type flaky biscuits (the layered kind that will pull apart)
1 pound ground turkey or 98% fat free or ultra lean beef
1 T beef bullion
2 T chopped onion
2 T chopped green pepper
Salt and pepper to taste
3/4 Tomato paste
3/4 cup water
1 package taco seasoning mix
8 oz non fat grated mozzarella cheese

Pull apart biscuits and press into 9" pie pan making a crust also going up the sides of the pie pan. Brown meat and sprinkle with beef bullion. Add all other ingredients except cheese and simmer. Put 1/2 meat mixture on unbaked crust. Spread 1/2 cheese on meat. Repeat layers. Bake at 450 for 15 minutes.

Serve 8= each serving 1 Bread, 2 1/2 Proteins, 1 1/2 Vegetables, 10 optional calories

I have also made this and added canned corn (either whole kernal or creamed style) to add some flavor - adds 1/4 bread selection to the count.

"Taco Salad in Tortilla Shell"

1 teaspoon vegetable oil
1 cup chopped onion
1 cup chopped red bell pepper
1 cup chopped green bell pepper
7 ounces broiled lean ground beef
1 cup mild salsa
1 tablespoon minced jalapeno pepper
1 teaspoon ground cumin
1 teaspoon chili powder
4 (6-inch) flour tortillas
1 cup shredded iceberg lettuce
2 1/4 ounces reduced-calorie cheddar cheese, shredded
6 large (or 10 small) pitted black olives (sliced)

1. In large nonstick skillet, heat oil; add onion and bell peppers; cook over medium heat until onions are translucent, about 2 minutes. Stir in beef and break up with a fork; add 1/2 cup salsa, the jalapeno pepper, cumin, and chili powder; reduce heat, cover, and simmer 5 minutes.

2. Preheat oven to 375 F. Spray 4 custard cups with nonstick cooking spray; press 1 tortilla into each cup. Bake until tortilla cups are lightly browned and crisp, about 15 mintues. Transfer to rack to cool.

3. To serve, fill each tortilla cup with 1/4 cup lettuce and equal amounts of meat mixture; top evenly with cheese, olives, and remaining 1/2 cup salsa.

Makes 4 servings

Each Serving Provides: 1/2 fat; 2 Proteins; 2 Vegetables; 1 Bread

"Tortilla Soup"

4 6" corn tortillas, 1/4" strips
1 med tomato, halved
2 garlic cloves, unpeeled
1 t corn oil
4 med dried pasilla peppers (seeded), into pieces
1 1/2 c chopped onions
4 c low-sodium chicken broth
4 oz chicken breast, 1/2" pieces
2 t fresh lime juice
1/4 c nonfat sour cream
1/4 c plain nonfat yogurt
1/4 med avocado, diced
3/4 oz Monterey Jack cheese, shredded
1 lime, quartered

1. Preheat oven to 325. Spray baking sheet with nonstick cooking spray.

2. Place tortilla strips in a single layer on sheet; back 20-25 mins until brown and crisp. Set aside.

3. Preheat broiler. Line baking sheet with foil; spray with cooking spray.

4. Set tomato halves, cut-side down, and garlic on baking sheet; broil, turning as needed, until garlic is browned and tomatoes are blistered and browned. Set aside in medium bowl to cool.

5. Heat oil in med. nonstick saucepan. Add peppers. Cook over med. heat, stirring constantly, 1 min. Put in another medium bowl. Add boiling water to cover. Let stand, covered, for 20 mins. Drain and set aside.

6. In same saucepan, cook onions, stirring frequently until golden brown. Set aside.

7. Place reserved peppers in food processor or blender. Peel garlic. Add to food processor. Add tomatoes and a few spoons of broth. Puree until smooth.

8. Place medium sieve over saucepan with onions. Strain pepper mixture through sieve, pressing with back of wooden spoon. Discard solids. Stir remaining broth into onion mixture. Bring to a boil. Reduce heat and simmer for 20 mins.

9. Add chicken to broth mixture. Simmer 5 mins, until heated. Stir in juice.

10. In small bowl, combine sour cream and yogurt.

11. Ladle broth mixture evenly into 4 bowls. Divide tortilla strips, avocado, and cheese evenly among bowls. Top each with one quarter of sour cream mixture.

Serve with lime quarters to squeeze into soup.

Each serving = 1/2 FA, 2 1/4 V, 1 1/4 P/M, 1 B, 50 C - 12 g FA, 3 g fiber

"Turkey Bologna - Potato Salad"

1 serving

2 T plain lowfat yogurt
2 t reduced-calorie mayonnaise
1/4 t celery seeds
1/8 t salt
freshly ground black pepper to taste
3 oz cubed cooked red potatoes
2 oz sliced turkey bologna, cut into strips
1/2 c sliced celery
1/4 c sliced scallion

In medium bowl, combine yogurt, mayonnaise, celery seeds, salt and pepper; add potatoes, turkey bologna, celery and scallion. Toss well. Refrigerate, covered, at least 1 hour before serving.

Equals: 2 1/4 P/M; 1 B; 1.5 V, 1 Fat

"Turkey Hash"

I like to use turkey ham in this and serve it for breakfast. It reminds me of the fancy hashbrowns at my favorite hotel.

1 T oil
8 oz peeled potatoes, shredded
1/2 c diced onion
1/2 c diced green peppers
2 oz cooked turkey, diced
1/3 c water
1 pkt WW broth and seasoning mix, any flavor

In medium skillet, heat oil. Add vegetables and cook until potatoes are done and browned. (Stir occasionally to keep from sticking.) Add turkey, water, and broth mix. Cook until mixture is heated through and liquid is absorbed.

Makes 2 servings: 1 P/M, 1 B, 1/2 V/F, 1 1/2F, 5 C

"Western Chick Chunks"

Makes 4 servings

10 oz skinless boneless chicken breasts, 12 equal pieces
1/4 cup fatfree ranch dressing
1/4 cup + 1 Tbsp cornflake crumbs
1/4 tsp salt
1/4 tsp black pepper

1. Prehheat oven to 450 degrees. Line large baking sheet with foil;spray with nonstick cooking spray.

2. In small bowl, combine chicken and ranch dressing, tossing well to coat thoroughly. On shallow plate or in gallon-size sealable plastic bag, combine cornflake crumbs, salt, and pepper. Add chicken pieces (one at a time) to crumb mixture to coat evenly.

3. Arrange chicken pieces on prepared baking sheet; bake 15-20 minutes, until cooked through and juices runn clear when pierced with a fork.

Each serving provides: 2P, 1/4B, 20C. Fat and Fiber: 1G Fat,0g dietary fiber

Source: Weight Watchers, Recipes Your Family Will Love