Week 1 Recipes

Garden Vegetable Soup
4 servings (1 cup each) 0 Points/serving
Ingredients:
2/3 cup Sliced carrot
½ cupDiced onion
2 Garlic cloves, minced
3 cups Fat-free broth (beef, chicken, or vegetable)
1 ½ cups Diced green cabbage
½ cup Green beans
1 tbsp Tomato paste
½ tsp Dried basil
¼ tsp ea Dried oregano & salt
½ cup Diced zucchini

Directions:
1. In large saucepan sprayed with nonstick cooking spray, sauté the carrot, onion, and garlic over low heat until softened, about 5 minutes.
2. Add broth, cabbage, beans, tomato paste, basil, oregano, and salt; bring to a boil. Lower heat and simmer, covered, about 15 minutes or until beans are tender.
3. Stir in zucchini and heat 3-4 minutes. Serve hot.

Per serving: 42 calories, 0 g fat, 2 g fiber

*I’d add some hot sauce or red pepper flakes while heating garlic for some heat
**This recipe is a staple. Triple or Quadruple and Freeze so you always have some on hand when you're super hungry and have no points left.
***Add any other 0 point veggies you want.
**** Serving size says 1 cup but I just fill up any old bowl.

Stir Fry w/ Brown Rice
Bag of Frozen Stir Fry Veggies w/ seasoning already added
1 serving of Brown Rice
Make veggies according to directions and plop on top of Rice- Dinner Served

Veggie Wonton's
3 pts per serving
6 servings

2 servings cooking spray (5 one-second sprays per serving)
2 tsp olive oil
1 1/2 cups green cabbage, shredded
2 medium garlic cloves, minced
2 medium scallions, minced, divided
2 tsp low sodium soy sauce
24 wonton wrappers, half of a 12 oz pkg (can be found in frozen food section)
1/4 cup low sodium soy sauce
1 tsp sesame oil

1. Preheat oven to 350 degrees. Coat large baking sheet w/ cooking spray.
2. Heat oil in a large skillet over medium high heat. Add cabbage, carrots, garlic, and 1 minced scallion; saute until cabbage wilts, about 2 minutes. Remove from heat and stir in 2 tsp of soy sauce.
3. Place wonton wrappers on a flat surface. Drop vegetable mixture by teaspoons onto center of each wrapper. Moisten edges of wrapper with wet fingers, fold over one corner to make a triangle and press sides together to seal. Transfer filled wrappers to prepared baking sheet and coat surface with cooking spray.
4. Bake until wontons are golden brown, about 15 minutes.
5. Meanwhilek, in a small bowlk, combine remaining 1/4 cup of soy sauce, remaining minced scallion and sesame oil. Mix well and serve with wontons.
Yields 4 wontons and 1 tbsp of dipping sauce per serving.

Pea & Ditallini Soup
I'm not sure about this recipe. I'm just guessing on the quantities. The one thing I'm sure of is that it's really good and only about 5 points. Make sure to read all your labels so you don't go over your points.
5 pts per serving
4 servings

About 6 cups vegetable and/or chicken stock (whatever you have on hand)- the ff free variety of course
1 cup chopped onions
2 cups frozen peas
8 oz ditallini
fresh minced garlic to taste
salt & pepper

Saute onions and garlic in soup pot sprayed with Pam. Cook until onions are translucent. Make sure to add some salt and pepper to your onions.
Add frozen peas. Let them cook a little- about 2-3 minutes.
Add stock and salt & pepper. Bring to a boil.
Add ditallini and continue cooking until ditallini is tender.
(After cooling you may notice the ditallini soaked up all your stock. Just add more stock or water so it's a soupy consistency. Or leave thick- however you like it.)

Bean & Veggie Burritos
5 pts per serving
5 servings

5 burrito size tortillas- something super high fiber- like LaTortilla Factory whole grain with 12 grams of fiber- (they should be 1 point per tortilla)
2 tsp oil
1 zucchini- diced
1 2/3 cups sliced onion
2 1/2 tsp chili powder- add more if you like it to have lots of flavor
1 bag (10 oz) fresh spinach, rinsed, dried and coarsley chopped
1 can 15-16 0z black beans, rinsed and drained
1 can (11 oz) corn, drained

1. Warm tortillas as package directs.
2. Filling: Heat oil in large nonstick skillet over medium -high heat. Add zucchini and onions. Saute 6 minutes or until browned and tender. Add chili powder; stir 30 seconds or until fragrant. Add spinach a few handfuls at a time, adding more as it cooks down. Stir in beans and corn; heat through.
3. For each burrito: Spoon about 1 cup filling on bottom third of tortilla. Roll bottom over filling, turn in sides and continue to roll up. Place seam side down on serving platter. Serve with lime wedges.

Veggie Pot Pie w/ Jack-O-Lantern Crust
3 pts per serving
8 servings

2 (17 oz) cans mixed vegetables, drained
1 can cream of mushroom or celery soup (the 98% ff version of course)
1/2 cup skim milk
1 tsp dried celery flakes
1/2 tsp onion salt
1/4 tsp dried thyme
1/4 tsp pepper
1 ready-made refrigerated pie crust

In bowl, mix all but crust. Spoon vegetable mixture into greased 10-in. round baking dish.

For jack-o-lantern "face," in the pie crust dough, cut out 3 triangles- 2 for eyes and 1 for nose. Cut out mouth. Place crust over vegetables. (You may discard cuttings or bake on a seperate sheet.) Try very hard not to eat the raw dough- although it's very good. :)

Bake at 375 degrees about 30 minutes or until hot and bubbly and crust is browned. Let cool slightly to let it set a little but serve warm.

Easy Garden Bake
2 pts per serving
6 servings
or make this only 2 servings for 6 points each- it's really yummy.

1 cup chopped zucchini
1 large tomato, chopped (1 cup)
1 medium onion, chopped (1 cup)
1/3 cup grated parmesan cheese
1/2 cup Bisquick Reduced fat baking mix
1 cup fat free (skim) milk
1/2 cup fat free cholesterol free egg product or 2 eggs whisked
1/2 tsp slat
1/8 tsp pepper

1. Preheat oven to 400 degrees. Spray 9 inch pie plate with Pam. Layer zucchini, tomato, onion and cheese in pie plate.
2. Stir remaining ingredients until blended. Pour into pie plate. Bake about 35 minutes or until knife comes inserted in cneter comes out clean. Cool at least 5 minutes.