Low Fat Corn, Black Bean and Tomato Salad

Use whatever type of corn is convenient. Four ears of grilled corn will do the trick here, and be more flavorful. But if time is short, you could use frozen or canned sweet corn instead.

Cook Time: 15 minutes

Ingredients:
•2 cups corn kernels (about four ears of grilled corn, or use frozen or canned)
•2 cups less-sodium black beans
•2 cups grape tomatoes, halved
•Jalapeno or Serrano pepper, finely chopped
•1/4 cup finely chopped cilantro
•1 tbsp olive oil
•Juice of 1 large lime
•1 tsp cumin

Preparation:

Combine corn, black beans, tomatoes, jalapeno/serrano chile pepper and cilantro in a medium bowl. Whisk oil, lime juice and cumin together. Drizzle over salad and toss until coated.
Serves 6.

Per Serving: Calories 141, Calories from Fat 28, Total Fat 3.2g (sat 0.4g), Cholesterol 0mg, Sodium 157mg, Carbohydrate 23.1g, Fiber 5.5g, Protein 5.1g

~Southwest Chicken~

Ingredients:

4 skinless, boneless chicken breast halves
1 (10 ounce) can diced tomatoes with green chile peppers
1 (15 ounce) can black beans, rinsed and drained
1 (8.75 ounce) can whole kernel corn, drained
ground cumin to taste


Instructions:

In a large skillet, heat oil over medium high heat. Brown chicken breasts on both sides. Add tomatoes with green chile peppers, beans and corn. Reduce heat and let simmer for 25 to 30 minutes or until chicken is cooked through and juices run clear. Add a dash of cumin and serve.

(serve over rice if desired)

Yield: 4 servings
4.5 POINTS per serving

Pasta E Fagioli

Makes 8 to 10 servings.
Prep & Cook Time
60 minutes

NUTRITION INFO
Calories: 267
Carbohydrates: 49 g
Cholesterol: 5 mg
Dietary fiber: 14 g
Protein: 16 g
Saturated fat: 1 g
Sodium: 167 mg
Sugars: 7 g
Total fat: 2 g


Ingredients:
• 1 large onion, chopped
• 4 garlic cloves, chopped
• 1/2 red bell pepper, diced
• 1/2 green bell pepper, diced
• 2 tablespoons Chicken Stock, or water
• 2 1-lb. cans light red kidney beans (purée 1/2 can)
• 1 1-lb. can cannellini beans (white kidney beans)
• 2 1-lb. cans no-salt added whole tomatoes, juice reserved
• 4 cups water
• 2 medium-size carrots, sliced
• 1 teaspoon each dried leaf basil and oregano
• 1 bay leaf, broken in half
• 1 tablespoon low-sodium soy sauce
• 1/3 cup macaroni, ditalini, if possible
• 1/4 cup red wine (optional)


Directions:
1. Sauté onion, garlic and bell peppers in stock in a 6-quart saucepan until onion is translucent.

2. Add remaining ingredients except macaroni and wine.

3. Simmer on low heat, stirring constantly, 20 minutes.

4. Add macaroni and wine, if desired, and extra water if soup is too thick and simmer 15 minutes or until macaroni is firm but tender. Serve hot.

WW Chicken Fried Rice

Ingredients

2 spray(s) cooking spray
4 large egg white(s)
1/2 cup(s) scallion(s), chopped, green and white parts
2 medium garlic clove(s), minced
12 oz uncooked boneless, skinless chicken breast, cut into 1/2-inch cubes
1/2 cup(s) carrot(s), diced
2 cup(s) cooked brown rice, regular or instant, kept hot
1/2 cup(s) frozen green peas, thawed
3 tbsp low-sodium soy sauce
Instructions
Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes; remove from pan and set aside.
Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; sauté until chicken is golden brown and cooked through, about 5 minutes.
Stir in reserved cooked egg whites, cooked brown rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Yields about 1 cup per serving/3 points

~Crockpot White Chicken Chili~WW

Ingredients

28 oz fat-free chicken broth
30 oz canned cannellini beans
30 oz canned great Northern beans
1/2 medium onion(s), chopped up
1/3 cup(s) tomatillo salsa
15 oz canned navy beans
3 item(s) raw chicken breasts
3 tsp ground red pepper

Instructions

Cut the chicken breast into small pieces and put in crockpot. Cut up onion half and put in crockpot. Dump all the other ingredients in the crockpot and let it cook for 5 hours on high. You can also add other spices/seasonings that you may like for taste, but it is great just the way it is.

*This freezes well!

Servings 12 ~ WW Points 4

~Mini Chocolate Chip Cookies ~ WW

Ingredients

2 tbsp butter, softened
2 tsp canola oil
1/2 cup(s) packed brown sugar, dark-variety
1 tsp vanilla extract
1/8 tsp table salt
1 large egg white(s)
3/4 cup(s) all-purpose flour
1/4 tsp baking soda
3 oz semi-sweet chocolate chips, about 1/2 cup

Instructions
Preheat oven to 375ºF.


In a medium bowl, cream together butter, oil and sugar. Add vanilla, salt and egg white; mix thoroughly to combine.


In a small bowl, mix together flour and baking soda; stir into batter. Add chocolate chips to batter; stir to distribute evenly throughout.


Drop rounded half-teaspoons of dough onto one or two large nonstick baking sheets, leaving a small amount of space between each cookie. Bake cookies until golden around edges, about 4 to 6 minutes; cool on a wire rack. Yields 2 cookies per serving. 1 WW point