Crispy Butternut Wontons with Tomato Sauce+


3pts (serving size: 3 wontons and 3 tablespoons sauce)

Classico Tomato Basil sauce is perfect


1  small butternut squash (about 1 1/2 pounds)
1/2  cup  water
1/2  cup  ricotta cheese
3  tablespoons  grated fresh Parmesan cheese
2  tablespoons  dry breadcrumbs
1/4  teaspoon  sea salt
1/4  teaspoon  freshly ground black pepper
1/8  teaspoon  ground nutmeg
1  teaspoon  water
1  large egg, lightly beaten
24  wonton wrappers
Cooking spray

To prepare sauce, heat oil in a large nonstick skillet over medium heat. Add leek and garlic; cook 8 minutes or until tender (do not brown), stirring frequently. Increase heat to medium-high. Add red pepper and next 6 ingredients (red pepper through tarragon); bring to a boil. Reduce heat to low; simmer 15 minutes or until thick. Discard rind, bay leaf, and tarragon.

Preheat oven to 375°.

To prepare wontons, cut the squash in half lengthwise; discard seeds and membrane. Place the squash halves, cut sides down, in a 2-quart baking dish; add 1/2 cup water. Bake at 375° for 45 minutes or until squash is tender when pierced with a fork; cool. Scoop out pulp to measure 1 cup, and reserve the remaining pulp for another use. Combine 1 cup pulp, ricotta, and the next 5 ingredients (ricotta through nutmeg), stirring until well combined.

Combine 1 teaspoon water and egg, stirring with a whisk. Working with 1 wonton wrapper at a time (cover remaining wrappers with a damp towel to prevent drying), spoon about 2 teaspoons squash mixture into center of each wrapper. Brush edges of dough with egg mixture; bring 2 opposite corners together. Press edges together to seal, forming a triangle. Repeat procedure with remaining wonton wrappers and squash mixture.

Place the wontons on a large baking sheet coated with cooking spray, and brush lightly with remaining egg mixture. Bake at 375° for 17 minutes or until golden and crisp. Serve with the sauce.

Yield: 8 servings



  • Calories: 157
  • Fat: 4.6g
  • Fiber: 2g




Raspberry Balsamic Glazed Chicken+

4 points

1 teaspoon vegetable oil
Cooking spray
1/2 cup chopped red onion
1 1/2 teaspoons minced fresh or 1/2 teaspoon dried thyme
1/2 teaspoon salt, divided
4 (4-ounce) skinned, boned chicken breast halves
1/3 cup seedless raspberry preserves
2 tablespoons balsamic vinegar
1/4 teaspoon pepper

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add onion; sauté 5 minutes. Combine thyme and 1/4 teaspoon salt; sprinkle over chicken. Add chicken to skillet; sauté 6 minutes on each side or until done. Remove chicken from skillet; keep warm. Reduce heat to medium-low. Add 1/4 teaspoon salt, preserves, vinegar, and pepper, stirring constantly until the preserves melt. Spoon raspberry sauce over chicken.

Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons sauce)

  • Calories: 210
  • Fat: 2.8g
  • Fiber: 0.8g

Asian Grilled Flank Steak

1 tablespoon sugar
3 tablespoons fresh lime juice
1 tablespoon fish sauce
2 teaspoons Sriracha (hot chile sauce, such as Huy Fong)
1/2 teaspoon ground coriander
2 garlic cloves, minced
1 pound flank steak, trimmed
Cooking spray
1/4 teaspoon salt

Combine first 6 ingredients in a large zip-top plastic bag. Add steak; seal and marinate in refrigerator 24 hours, turning occasionally.

Prepare grill to medium-high heat.

Remove steak from marinade; discard marinade.

Place steak on grill rack coated with cooking spray; grill 4 minutes on each side or until desired degree of doneness. Remove steak from grill; sprinkle with salt. Let stand 5 minutes. Cut across grain into thin slices.

Yield: 4 servings (serving size: 3 ounces)

Cool and Crunchy Crab Dip

2 points

¾ c fat-free sour cream
4 oz block-style, 1/3 less fat cream cheese, softened
1 c finely chopped celery
¼ c minced fresh chives
¼ c fat-free Thousand Island dressing
¾ tsp salt
1 (8 oz) container lump crabmeat, drained and shell pieces removed
chopped chives (optional)

Combine fat-free sour cream and cream cheese in a large bowl; stir with a whisk until smooth. Stir in celery, ¼ c chives, dressing and salt. Gently fold in the crabmeat. Garnish with additional chives, if desired.

Yield: 12 servings (1/4 c)


  • Calories: 67
  • Fat: 2.8
  • Fiber: 0.4


Beef Braised with Red Wine and Mushrooms+

6 points

Serve over egg noodles or rice.
Okay in slow cooker.

1/2 cup dried porcini mushrooms (about 1/2 ounce)
1 cup boiling water
1 1/4 pounds lean beef stew meat, cut into 1-inch cubes
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 tablespoons olive oil
1 cup pearl onions (about 16)
6 cups chopped cremini mushrooms (about 1 pound)
1 1/2 cups (1/4-inch) slices carrot (about 2 large)
1 1/2 cups fat-free, less-sodium beef broth
1/2 cup dry red wine
4 thyme sprigs
3 garlic cloves, crushed
2 bay leaves
1 tablespoon water
2 teaspoons cornstarch

Combine porcini mushrooms and 1 cup boiling water in a small bowl; let stand 30 minutes. Drain mushrooms through a sieve into a bowl, reserving liquid. Chop mushrooms; set aside.

Sprinkle beef with 1/4 teaspoon salt and 1/4 teaspoon pepper. Heat oil in a large Dutch oven over medium-high heat. Add half of beef to pan; sauté 5 minutes or until lightly browned on all sides. Remove beef from pan with a slotted spoon; place in a bowl. Repeat procedure with remaining beef.

Add onions to pan; sauté 3 minutes or until lightly browned. Add cremini mushrooms and carrot; sauté 3 minutes or until mushrooms are tender. Add beef, porcini mushrooms, porcini liquid, remaining 1/2 teaspoon salt, remaining 1/4 teaspoon pepper, broth, and next 4 ingredients (through bay leaves); bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beef is tender. Uncover and cook 20 minutes, stirring occasionally.

Combine 1 tablespoon water and cornstarch in a small bowl. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute or until liquid thickens. Discard thyme sprigs and bay leaves.

Yield:  4 servings (serving size: 1 1/4 cups)

  • Calories: 307
  • Fat: 10.3g
  • Fiber: 3.5g

Boka Dushi+

5 points

1/4  cup  kejap manis or 2 tablespoons soy sauce plus 2 tablespoons molasses
1  tablespoon  fresh lime juice
1  teaspoon  ground cumin
2  teaspoons  grated peeled fresh ginger
1  teaspoon  sambal ulek or Thai chile paste
1/2  teaspoon  ground turmeric
1 1/2  pounds  skinless, boneless chicken breast, cut into 1/2-inch-wide strips, or 1 1/2 pounds chicken tenders
Cooking spray
Dutch West Indian Peanut Sauce

Combine first 7 ingredients in a large zip-top plastic bag; seal and marinate in refrigerator 30 minutes.
Prepare grill.
Remove chicken from bag, and discard marinade. Thread chicken strips onto 18 (8-inch) skewers.
Place kebabs on grill rack coated with cooking spray; grill 2 minutes on each side or until done. Serve with Dutch West Indian Peanut Sauce.

Yield: 6 servings (serving size: 3 kebabs and 2 tablespoons dutch west indian peanut sauce)

  • Calories: 212
  • Fat: 6.1g
  • Fiber: 0.9g

Dutch West Indian Peanut Sauce

1/3  cup  fat-free chicken broth
3  tablespoons  creamy peanut butter
1/2  cup  chopped seeded tomato
2  tablespoons  minced green onions
2  tablespoons  chopped fresh cilantro
1  tablespoon  fish sauce
1  tablespoon  fresh lime juice
1  teaspoon  grated peeled fresh ginger
1  teaspoon  minced seeded Thai chile
1  teaspoon  honey
1  garlic clove, crushed

Combine broth and peanut butter in a small saucepan; cook over low heat 5 minutes or until smooth, stirring with a whisk. Pour peanut butter mixture into a bowl; stir in the remaining ingredients. Serve at room temperature.

Yield: 3/4 cup (serving size: 2 tablespoons)Nutritional Information

  • Calories: 60
  • Fat: 4.2g
  • Fiber: 0.8g


Chipotle Shrimp Cups+

2 points

36 wonton wrappers
Cooking spray
1 1/2 cups (6 ounces) shredded sharp cheddar cheese
1 cup chopped cooked shrimp
1 cup chopped bottled roasted red bell peppers – or try little red peppers from Byerly’s olive bar
1 cup bottled chipotle salsa
1/2 cup chopped green onions

Preheat oven to 350º.

Fit 1 wonton wrapper into each of 36 mini muffin cups coated with cooking spray, pressing the wrappers into sides of cups. Bake at 350º for 7 minutes or until lightly browned. Keep wontons in muffin cups.

Combine cheese and remaining ingredients, and spoon about 1 tablespoon cheese mixture into each wonton cup. Bake at 350º for 6 minutes or until cheese melts. Remove from muffin cups. Serve immediately.

Yield:  3 dozen (serving size: 2 filled wonton cups)

  • FAT 2.6g
  • FIBER 1.4g


Beef Bourguignonne with Egg Noodles+

1/3 c flour
2 tsp salt, divided
¾ tsp ground black pepper, divided
2 ¼ lbs beef stew meat
3 bacon slices, chopped and divided
1 c chopped onion
1 c sliced carrot
4 garlic cloves, minced
1 ½ c dry red wine
1 (14 oz) can beef broth
8 c halved mushrooms (1 ½ lbs)
2 Tbsp tomato paste
2 tsp chopped fresh thyme
2 bay leaves
1 (16 oz) pkg frozen pearl onions
7 c hot cooked medium egg noodles
3 Tbsp chopped fresh parsley

Combine flour, 1 tsp salt and ¼ tsp pepper in a large zip-top plastic bag.  Add beef, seal and shake to coat.

Cook half of bacon in a large Dutch oven over medium-high heat until crisp.  Remove bacon from pan with slotted spoon; set aside.  Add half of beef mixture to drippings in pan; cook 5 minutes, browning on all sides.  Remove beef from pan; cover and keep warm.  Repeat procedure with remaining bacon and beef mixture.  Remove beef from pan; cover and keep warm.

Add chopped onion, sliced carrot, and minced garlic to pan; saute 5 minutes.  Stir in red wine and broth, scraping pan to loosen browned bits.  Add bacon, beef, remaining 1 tsp salt, remaining ½ tsp pepper, mushrooms, tomato paste, chopped thyme, bay leaves, and pearl onions; bring to a boil.  Cover, reduce heat, and simmer 45 minutes.  Uncover and cook 1 hour or until beef is tender.  Discard bay leaves.  Serve beef mixture over noodles, sprinkle with parsley.

Yield: 9 servings.

Note: After browning beef, I assembled ingredients and used a crock pot to prepare the stew.