445 smoothberry aust pts Recipes

flour tortillas (6 inch) or 4 corn tortillas (6 inch), cooked cod, flaked (could substitute other fish) or 3/4 lb cooked chicken, shredded, tomatoes, peeled, seeded, chopped, red onion, diced, green bell pepper, seeded and sliced, yellow bell pepper, seeded and sliced, cilantro, finely chopped, scallions, thinly sliced, jalapeno pepper, seeded, deveined, minced (wear gloves to prevent irritation), iceberg lettuce, shredded, fresh lime juice, olive oil, salt, lime wedges

new potato (cut in half or quarters ), olive oil, kosher salt, black pepper, garlic clove, chopped, asparagus, trimmed

cocoa powder, peppermint candies or 1 small candy cane, crushed, water, low-fat milk, vanilla extract, sugar substitute (2-3 packages, depending on how sweet you like it), cream (add 1 more point) (optional)

olive oil, eggs, diced tomato, diced onion, diced scallion, kraft shredded fat-free cheddar cheese, oscar mayer shaved deli meat, diced, light multi-grain english muffin (optional)

cake mix, any kind, diet soda, any kind, jello sugar free fat free instant pudding mix, any flavor, cool whip free (sugar free fat free)

spaghetti, cooked and drained (do not rinse), fat free egg substitute, butter (yes !), reduced fat parmesan cheese, grated, dried parsley flakes or 1 tbsp fresh parsley, chopped, extra lean ground beef, olive oil, bell pepper, diced (use your favourite kind), scallion, chopped (green onions are fine), tomato sauce, dried basil, fennel seed, crushed, salt, black pepper, freshly ground, reduced-fat mozzarella cheese, grated

roasted red peppers , packed in water, drained (about 2 cups), nonfat sour cream, fresh basil, garlic powder, table salt (or more ), black pepper, freshly ground (to taste)

beef sirloin, trimmed , cubed into bite sized pieces, carrots, diced, celery, diced, onions, diced, potatoes, diced, garlic cloves, minced, shallot, minced (optional), mushrooms , use juice too (if using whole , cut in half), pearl barley, nonfat beef broth (substitute chicken if no beef), bay leaves

reduced-calorie cranberry juice cocktail, diet lemon-lime soda or 2/3 cup club soda, lemon wedge, lime wedge

light multi-grain english muffin, watchers low-fat whipped cream cheese, fresh blueberries

prosciutto (1 lb sliced is 37 slices), provolone cheese (sliced 1/2 thick ), cherry peppers ( 2 pt or 49 peppers), white vinegar, extra virgin olive oil, canola oil, onion, thinly sliced, rosemary, bay leaf, dill weed, basil, chopped garlic, parmesan cheese

boboli whole wheat pizza crust, chicken, cut into small pieces, barbecue sauce (your favorite ), shredded lowfat mozzarella cheese, shredded fat-free cheddar cheese, shredded cheddar cheese, red onion

fennel bulbs, stalks , fronds and outer leaves trimmed, thinly sliced (about 2 cups), orange , navel, segmented (see step 3), red onion, halved, thinly sliced (about 1/3 cup), white wine vinegar, olive oil, table salt, cumin seed, black pepper, freshly ground

bacon, chopped, onion, diced, celery, diced, red bell pepper, diced, garlic, minced, fresh thyme (or 1 tsp dried ), flour, chicken broth, fat-free evaporated milk, diced tomatoes, well drained, cream-style corn, roasted chicken breast, chopped, barbecue sauce (hickory flavoured), black pepper, salt

red wine vinegar (or cider vinegar), onions, sliced, caraway seeds, garlic cloves, crushed, bay leaves, ground pepper, boneless beef rump roast , tied, carrot, sliced, parsnip, peeled and diced, low sodium beef broth, gingersnaps, crumbled

fat free cream cheese, sugar substitute (splenda ), skim milk, vanilla extract, cool whip, graham cracker pie crust (your own , or ready crust two extra servings size), cherry pie filling , no sugar added type, lucky leaf, nuts , any kind not included in ww points (optional)

dry onion soup mix , stir before measuring, fat free sour cream, dry breadcrumbs, grated parmesan cheese, paprika, fish fillets, light margarine, melted, lemon , rind of, twists (optional)

fiber 1 caramel delight cereal (crushed ), reduced-fat peanut butter (chunky is ok), honey, sugar-free instant chocolate pudding mix, skim milk, cool whip lite