Note: I just made this without the crabmeat and without the ricotta, and it was still terrific and was probably worth fewer points (for those who care)
1 can crabmeat
1 c chopped spinach
¼ c finely chopped mushrooms
¼ c chopped green onions
¼ c part-skim ricotta cheese
2 Tbs grated fresh Parmesan cheese
1 ½ tsp chopped fresh oregano
½ tsp salt
½ tsp black pepper
2 garlic cloves, minced
6 (4 oz) skinless, boneless chicken breast halves
1 Tbs butter
Preheat oven to 350.
Combine first 10 ingredients in a medium bowl. Cut a horizontal slit through thickest portion of each breast half to form a pocket. Stuff 1/3 c crab mixture into each pocket.
Melt butter in a large nonstick skillet over medium-high heat. Add chicken; cook 4 minutes on each side or until browned. Carefully transfer chicken to baking dish and bake at 350 for 15-20 minutes or until chicken is done.
Yield 6+ servings.
- Calories: 206
- Fat: 6.7 g
- Fiber: 0.4 g
2 points or less
48 baked tortilla chips
1/2 cup reduced-fat mayonnaise
1 teaspoon chopped canned chipotle chile in adobo sauce
1 tablespoon fresh lime juice
3/4 pound lump crabmeat, shell pieces removed (2 cans)
1/4 cup (1 ounce) grated fresh Parmesan cheese
2 tablespoons finely chopped peeled jicama
2 tablespoons thinly sliced green onions
2 tablespoons finely chopped red bell pepper
2 tablespoons finely chopped fresh cilantro
Preheat oven to 350°.
Arrange tortilla chips in a single layer on 2 baking sheets.
Combine mayonnaise, chile, and juice, stirring with a whisk.
Combine crab and next 6 ingredients (through celery) in a medium bowl. Add mayonnaise mixture, stirring until well combined. Spoon about 1 tablespoon crab mixture onto each chip. Bake at 350° for 5 minutes or until thoroughly heated.
Yield: 16 servings (serving size: 3 crisps)
- Calories: 85
- Fat: 3.3g (with avocado which I have taken out)
- Fiber: 1.2g
19 oz canned black beans, rinsed and drained
14 1/2 oz canned crushed tomatoes, fire-roasted, drained
1 can fire-roasted chopped jalapenos
2 medium tomato(es), chopped
1/2 cup(s) red onion(s), chopped
1 Tbsp minced or chopped garlic
1/4 cup(s) cilantro, chopped
1/2 tsp table salt
8 medium tortilla, flour, fat-free
1 spray(s) cooking spray, or enough to coat tortillas
2 tsp chili powder
Preheat oven to 375°F.
In a medium bowl, combine beans, tomatoes, onion, cilantro and salt; set aside. (Note: If you cannot find fire-roasted tomatoes, substitute any type of canned crushed tomatoes, with or without additional flavors.)
Slice tortillas into 8 triangles each. Place on 2 nonstick baking sheets and lightly coat with cooking spray; sprinkle with chili powder. Bake until crisp and golden, about 10 minutes.
Serving size: 8 chips and about 1/2 cup of salsa
1 (1 1/4-pound) beef tenderloin, trimmed
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
30 (1/4-inch-thick) slices diagonally cut French bread baguette, toasted
10 tablespoon Herb-Garlic Cream
30 baby spinach leaves
5 tablespoons (1 1/4 ounces) crumbled Gorgonzola cheese
Preheat oven to 475°.
Place tenderloin on a broiler pan coated with cooking spray. Sprinkle with salt and pepper. Bake at 475° for 10 minutes. Reduce oven temperature to 425° (do not remove tenderloin from oven); bake an additional 20 minutes or until thermometer registers 145° (medium-rare) to 160° (medium) or until desired degree of doneness. Cover tenderloin with foil; let stand 10 minutes. Cut tenderloin across grain into very thin slices.
Spread each baguette slice with 1 teaspoon Herb-Garlic Cream; top each with 1 spinach leaf. Divide beef evenly among bread slices; sprinkle each with 1/2 teaspoon cheese.
Yield : 30 appetizers (serving size: 1 toast)
2/3 cup fat-free sour cream
2 tablespoons minced fresh chives
2 tablespoons low-fat mayonnaise
1 1/2 tablespoons chopped fresh thyme
1 1/2 teaspoons Worcestershire sauce
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
Combine all ingredients in a small bowl; cover and chill.
Yield: 1 cup (serving size: 1 teaspoon)
3 (6-inch) pitas, split in half horizontally
1 teaspoon cumin
1 teaspoon dried oregano
1 tsp garlic powder
1/2 teaspoon salt
1/2 pound tomatillos (about 5 large)
1/2 cup chopped onion
2 tablespoons chopped fresh cilantro
1 finely chopped partially seeded jalapeño pepper
1/2 teaspoon salt
1/3 cup fat-free sour cream
2 ripe peeled avocados chopped
Preheat oven to 375°.
To prepare chips, coat rough side of each pita half with cooking spray; sprinkle pita halves evenly with cumin, oregano, garlic and 1/2 teaspoon salt. Cut each pita half into 8 wedges; arrange wedges in a single layer on baking sheets. Bake at 375° for 15 minutes or until golden brown.
To prepare dip, discard husks and stems from tomatillos. Place tomatillos in a small saucepan; cover with water. Bring to a boil; cook 5 minutes or until tender. Cool to room temperature. Place tomatillos, onion, cilantro, jalapeño and 1/2 teaspoon salt in a blender or food processor, and process until smooth. Add sour cream and avocado; process until smooth. Serve with chips.
Yield: 12 servings (serving size: about 2 1/2 tablespoons dip and 4 chips)
- Calories: 106
- Fat: 5g
- Fiber: 2.8g
Serve as part of a cheese plate with sharp cheddar and sliced apples.
1 tablespoon sugar
1 tablespoon Worcestershire sauce
1 teaspoon kosher salt
1 teaspoon butter, melted
1/4 teaspoon ground red pepper
1/4 teaspoon ground cinnamon
1 pound pecan halves
Preheat oven to 325°.
Combine all ingredients except cooking spray in a large bowl, tossing well to coat. Spread mixture evenly on a jelly-roll pan coated with cooking spray. Coat nuts with cooking spray. Bake at 325° for 15 minutes, stirring every 5 minutes. Remove from oven; cool completely. Store in an airtight container.
Yield: 3 1/2 cups (serving size: about 2 tablespoons)
- Calories: 99
- Fat: 10.3g
- Fiber: 1.4g