Fill your mug half full with the mixture and pour in hot water. Stir to combine. Seal the rest in an airtight container, keeps indefinitely in the pantry. This also works great with warm milk.
Nonstick Spray
1 1/4 cups all-purpose flour
1 egg
1 1/4 cups buttermilk
1/4 cup granulated sugar
1 heaping teaspoon baking powder
1 teaspoon baking soda
1/4 cup cooking oil
pinch of salt
Preheat a skillet over medium heat. Use a pan with a nonstick surface or apply a little nonstick spray.
In a blender or with a mixer, combine all of the remaining ingredients until smooth.
Pour the batter by spoonfuls into the hot pan, forming 5-inch circles.
When the edges appear to harden, flip the pancakes. They should be light brown. Cook on the other side for same amount of time, until light brown.
Makes 8 to 10 pancakes.
Place broth and potatoes in saucepan. Heat to a boil. Cover and cook over medium heat 10 min. or until tender. Drain, reserving broth.
Mash potatoes with 1 1/4 cups of reserved broth and add salt pepper to taste. Add additional broth, if needed, until desired consistency.
1/4 cup honey
2 Tbsp. Balsamic or wine vinegar
1 1/2 cups dried bread crumbs
6 each boneless skinless chicken breast halves
recipe directions
Combine honey and vinegar. Dip chicken in honey mixture then roll in bread crumbs to coat. Place on a baking sheet which has been sprayed well with nonstick cooking spray. Bake at 375F for 30 minutes, or until cooked through.
recipe ingredients
1 pkg Ranch style dressing mix
1/2 cup nonfat mayonnaise
8 oz nonfat cream cheese, softened
8 oz low fat cheddar cheese, shredded
1 Tbsp. blue cheese
recipe directions
Combine all ingredients in a food processor. Chill until serving time. One serving is about 1/4 cup. Flavor gets better if you chill for a few days in advance. Serve with raw vegetables.
recipe ingredients
40 chocolate graham crackers (10 full cookie sheets)
11/2 Tbsp. butter or stick margarine, melted
1 large egg white
4 cups vanilla fat-free frozen yogurt
3 Tbsp. light-colored corn syrup
3 Tbsp. creamy peanut butter
1 Tbsp. fat-free milk
1 (2.1-ounce) Butterfinger candy bar, chopped
cooking spray
recipe directions
Preheat oven to 350`. Place graham crackers in a food processor; pulse until crumbly. Add butter and egg white; pulse until moist. Press crumb mixture into a 9-inch pie plate coated with cooking spray. Bake at 350` for 8 minutes; cool on a wire rack 15 minutes. Freeze 15 minutes. Remove yogurt from freezer, and let stand at room temperature for 15 minutes to soften. Spoon half of yogurt into prepared crust. Combine the corn syrup, peanut butter, and milk in a small bowl, stirring until smooth. Drizzle half of the peanut butter mixture over the yogurt in crust. Sprinkle with half of chopped candy bar. Repeat the procedure with remaining yogurt, peanut butter mixture, and candy bar. Cover with plastic wrap, andfreeze for 3 hours or until firm.
recipe ingredients
4 baking potatoes
1/4 cup egg substitute
4 tablespoons reduced fat margarine
4 tablespoons low fat milk
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup fresh chopped chives
3/4 cup shredded lowfat cheddar cheese
recipe directions
Scrub potatoes, prick with fork and bake at 375 degrees about 1 hour. Cut a slice off the top of the baked potato. Carefully scoop potato out of the shell and place in bowl. Mash potatoes and blend with all ingredients except cheese. Fill potato shells with filling and bake another 20 minutes. Sprinkle with cheese and bake until cheese is melted.
recipe ingredients
1 lb. baking potatoes
1/4 cup nonfat ranch dressing
1/4 cup reduced fat cheddar cheese
recipe directions
Scrub potatoes and slice into 1/4 inch thick slices. Toss with Ranch dressing until well coated and place in a small baking dish which has been sprayed with nonstick cooking spray. Sprinkle cheese over top. Bake at 350*F for about 55 minutes or until done.
Makes 6 servings, 7 pts. each
recipe ingredients
1 dozen frozen potato and cheddar cheese pierogies
1 can (10 ¾ oz) lowfat cream of chicken soup
1 can (4 oz) sliced mushrooms, drained
1 cup frozen peas
2 cups cubed or shredded cooked chicken
recipe directions
Preheat oven to 350*. Spray a 2 quart casserole with nonstick coating.
Thaw pierogies in boiling water for 5 minutes, drain and place in the casserole dish.
In a large saucepan, combine soup, mushrooms, peas, and chicken. Cook, stirring, about 5 minutes or until heated through. Pour over pierogies. Bake 15 minutes.
recipe ingredients
8 oz elbow macaroni, dry
1 Tbsp. all-purpose flour
1 cup skim milk
4 oz. reduced fat cheddar cheese
2 tsp. dijon mustard
1/4 tsp. black pepper
1 1/2 cups nonfat cottage cheese
3 Tbsp. dry bread crumbs
1 tsp. vegetable oil
3 Tbsp. parmesan cheese
recipe directions
Preheat oven to 375*F. Spray a 2 quart baking dish with nonstick cooking spray and set aside. In a large pot, cook macaroni according to package directions, till just tender. Drain and rinse with cold water; set aside. Meanwhile, in a small bowl, whisk together flour and 2 tablespoons of the milk. In large saucepan, heat remaining milk until steaming. Gradually whisk a little hot water into bowl with milk flour mixture, then whisk this mixture back into pan with hot milk. Stir over medium heat about 1 minute, or until mixture comes to a boil and thickens. Remove from heat. Stir in cheddar cheese, mustard, black pepper and cayenne; set aside. In a food processor or blender, puree cottage cheese until very smooth. Stir into sauce. Stir in the macaroni. Spoon mixture into prepared baking dish. In a small bowl, stir together bread crumbs and oil until well mixed. Stir in parmesan cheese. Sprinkle over top of macaroni and cheese. Bake 40 to 45 minutes or until browned and bubbly.
| calories | total fat | sat fat | protein | fiber | sodium | carbs | ww pts |
| 260 | 4 | 2 | 20 | 1 | 386 | 36 | 5 |
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