430 ulous pts Recipes

butter, onion, thinly sliced, flour, nonfat milk, potatoes, thinly sliced, shredded low-fat cheese, salt, black pepper

fiber 1 all-bran cereal, krusteaz fat-free blueberry muffin mix, water, baking powder

vegetable oil cooking spray, boneless pork loin chops , lean and trimmed, salsa (i like hot ), fresh lime juice, fresh cilantro, chopped (or parsley)

low sodium chicken broth (use a good quality stock), soy sauce, cooked chicken breast, chopped, frozen green pea (baby peas are nice), green onion, thinly sliced, egg, lightly beaten

carrot, sliced, onion, diced, celery, sliced, garlic cloves, tomato paste, fat-free chicken broth, green cabbage, chopped (about 1/4 head ), dried basil, dried thyme, barley, uncooked, zucchini, sliced, fresh parsley, chopped

olive oil flavored cooking spray, 4 sprays, all-purpose flour, table salt, panko breadcrumbs, zucchini , cut in quarters lengthwise and then each quarter halved, egg whites , whipped until frothy (almost soft peaks)

extra lean ground beef or 1 lb ground turkey, minced fresh garlic, red bell pepper, seeded and diced, green bell pepper, seeded and diced, chili powder, cumin, crushed tomatoes, red kidney beans (rinsed and drained ), sweet onion, chopped, canned diced chilies or 1 fresh jalapeno pepper, seeded and finely chopped, tomato paste, black pepper

instant vanilla pudding or 1 (3 1/2 oz) box chocolate instant pudding, whole milk, heavy cream (1/2 pt is equal to 1 cup), vanilla extract

asparagus spear, water, seasoned rice vinegar, soy sauce (i use lite ), gingerroot, chopped, sesame oil

orange roughy fillets (or flounder, perch or sole), butter-flavored cooking spray, dijon mustard, lemon juice, reduced-sodium worcestershire sauce, italian seasoned breadcrumbs

red potatoes , cut into eights, celery, chopped, green onion, sliced, red bell pepper, chopped, fresh parsley, chopped, white wine vinegar, dijon mustard, sugar, olive oil, salt, pepper, garlic clove, minced

red potatoes (boiled, cooled, and cut-up ), hard-boiled eggs or 5 egg whites, carrot, grated, celery, chopped, onion, chopped, fat-free mayonnaise, hidden valley fat-free ranch dressing mix

unsweetened applesauce, vanilla, egg whites, only, sugar, in the raw, flour, baking powder, unsweetened cocoa powder, instant espresso powder, salt, semisweet chocolate chips

olive oil-flavored vegetable cooking spray, lemon juice, honey, dried parsley flakes, olive oil, soy sauce, reduced-sodium, shrimp, peeled and deveined

prepared angel food cake, fat-free sugar-free vanilla pudding mix (larger size), fat-free cool whip, butterfinger candy bars, skim milk

honey mustard, buttermilk, dried breadcrumbs, uncooked boneless skinless chicken breast , cut into 12 equal strips, barbecue sauce , hickory flavored preferred

onion, chopped, olive oil, shredded hash brown potatoes, thawed, frozen spinach, chopped thawed and squeezed dry, egg beaters egg substitute, lean bacon , browned crisp and crumbled, refrigerated reduced-fat buttermilk biscuits , jumbo flaky variety, laughing cow light garlic and herb cheese