Strawberry Salad and Dressing

Ingredients:

• 2 teaspoons strawberry jam
• 1 tablespoon balsamic vinegar
• 3 tablespoons extra-virgin olive oil, eyeball it
• Salt and pepper, to taste
• 1 pint strawberries, sliced
• 4 to 5 cups chopped romaine or mixed greens of any kind

Directions:
Whisk jam, balsamic vinegar, olive oil and salt and pepper together to make dressing. Arrange sliced strawberries and lettuce on plate and top with dressing.

4 servings - 132 calories, 10.4 g fat, 1.8 g fiber - 3 points


Add sugared and toasted walnuts for an extra treat.

Oven Baked Potato Wedges

Ingredients:

• 1 tbsp. butter, melted
• 1 tbsp. olive oil
• 2 cloves garlic, minced
• 1/4 tsp. pepper
• 3/4 tsp. basil
• 3/4 tsp. oregano
• 3/4 tsp. salt
• 4 red potatoes, cut into wedges
• 1/8 cup grated parmesan cheese

Directions:
Mix butter, olive oil, garlic, pepper, basil, oregano, and salt together. Pour into ziploc bag and add potato wedges. Shake to coat. Remove and place skin side down on greased cookie sheet. Sprinkle parmesan cheese on top. Bake 30 minutes at 425 degrees.

4 servings - 221 calories, 7.5 g fat, 3.8 g fiber - 4 points

French Bread

Ingredients:

• 1 1/4 cups warm water 
• 1 tablespoon olive oil
• 2 teaspoons sugar
• 1 teaspoon salt
• 3 1/2 cups bread flour (flour with a little dough enhancer)
• 2-3 teaspoons yeast
• 1 tablespoon cornmeal

Directions:
Mix ingredients in mixer. Add flour a cup at a time to make sure it's not too dry. Knead for 5-8 minutes. Let rest for 10 minutes. Grease pan and sprinkle cornmeal on it. Shape dough into a long french bread roll and let rise on pan for an hour or so. Bake at 375 degrees for 20 - 25 minutes.

about 20 Slices - 88 calories , .9 g fat, .7 g fiber - 2 points per slice

Chocolate Cherry Cake

Ingredients:

• 1 box chocolate cake mix
• 1 can cherry pie filling
• 2 eggs

Directions:
Mix all ingredients together in mixer. Pour in greased 9x13 pan and bake as directed on cake mix box. Top with light whipped topping if desired.

15 servings - 128 calories, 3.8 g fat - 3 points

Pumpkin Spice Cookies

Ingredients:

• 1 box spice cake mix
• 1 15 oz can of pumpkin
• 1 cup of chocolate chips (optional)

Directions:
Mix together and drop cookies onto baking sheet bake 350 for 10 minutes. (maybe longer)

24 cookies (smallish) - 128 calories, 3.9 g fat -  3 points each

Barbeque Sauce

Ingredients:

• 1/2 cup ketchup
• 1/2 cup water
• 2 tablespoons brown sugar
• 2 tablespoons vinegar
• 2 tablespoons worcestershire sauce
• 1 teaspoon chili powder
• 1/2 teaspoon salt
• 1/4 teaspoon hot pepper sauce

Heat in sauce pan

Baked French Fries

Ingredients:

• 2 1/2 pounds russet potatoes
• 1 cup flour
• 1 teaspoon garlic salt
• 1 teaspoon onion salt
• 1 teaspoon salt
• 1 teaspoon paprika
• 1/2 cup water as needed
• cooking spray

Directions:
Peel and cut potatoes into french fry shapes. Mix flour, spices and water to make fry batter. Dip potatoes in the batter and lay on sprayed baking pan. Then spray lightly the outside of all the fries. Bake in oven at 350 degrees for 45 minutes checking and turning over about halfway.

8 servings - 172 calories, 2.1 g fat, 3.9 g fiber - 3 points

Meal Plan for Week of August 9th

• Tuesday - Spaghetti with Marinara Sauce, and fruit
• Wednesday - (mom and dad will be here) Fettuccine Alfredo, with french bread
• Thursday - 
• Friday - camping ( garden burgers/ hot dogs with homemade buns?) pistacio fluff salad
• Saturday  - Pizza and salad
• Sunday - chicken noodle soup with jello  - gardern burgers, red corn, baked french fries, green beans

Knelfa Soup

Ingredients and Instructions:
Mix together and simmer until tender

• 4 potatoes, peeled cubed
• 2 onions, chopped
• 1 cup carrots, chopped
• 1 stalk celery, sliced
• 4 cubes chicken boullion
• 1 Tablespoon parsely
• 5 cups water
• 1 teaspoon salt
• 1 pinch ground pepper

Mix Dough until uniform, roll into fat snakes and cut off small pieces into soup.

• 1/3 cup margarine
• 1 c. flour
• 1 egg
• 1 tsp salt
• 1/4 cup milk

Add

• 12 oz evaporated milk just before serving

10 1 cup servings - 226 calories, 9 g fat, 3 g fiber - 5 points

Chicken Noodle Soup

Ingredients:

• 2 potatoes, peeled and cubed
• 1 cup chopped carrots
• 3-4 cups water
• 3 chicken boullion cubes
• 1 chicken breast
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon celery salt
• 2 cups egg noodles
• Salt, pepper, parsely to taste
• 1 tablespoon cornstarch

Directions:
Boil potatoes, carrots, in water with boullion cubes until barely soft. Boil chicken in garlic, onion and celery salt until done. Remove from water and shred. Cook egg noodles in same water as chicken cooked. Drain noodles. Add chicken and noodles to vegetables add salt, pepper and parsley to taste and add cornstarch to thicken.

8 servings - 137 calories, 1.7 g fat, 2.1 g fiber - 2 points


Egg Noodle Recipe
2 cups flour
1/4 teaspoon salt
1/4 teaspoon baking powder
4 egg yolks

Sift together first 3 ingredients add eggs to it and stir. Once mixed, roll out dough in to 1/8 to 1/4 inch thickness and cut into strips and dry on drying racks.

Easy 4 Can Chili

Ingredients:

• 2 14 oz cans chili con carne
• 1 14 oz can petite diced tomatoes
• 1 14 oz can kidney beans
• 1 tbs brown sugar

Simmer and stir, done!

10 servings, 254 calories, 2.7 g fat, 9 g fiber - 4 points

Sides:

• corn bread
• corn on the cob
• biscuits

Burgers and Hot Dogs

Ingredients Needed:

• Hamburger or garden burgers
• buns (or make them)
• tomatoes
• lettuce
• ketchup etc.

Possible sides:

• Frog-eye salad
• Pistacio Salad
• corn
• fruit
• french fries (recipe)
• chips
• baked beans

Spinach Calzones and Pizza Calzones

Use the pizza dough recipe. Divide into 6-8 pieces and roll out into circles.

Spinach Calzones
For filling, heat fresh spinach mix with italian spices
Combine with

• 1 15 oz container ricotta cheese or cottage cheese
• 2 eggs
• 1 cup parmesan cheese
• Salt and pepper to taste

Fills 8 with about 1/2 cup for each calzone

Pinch edges together, and then bake at 400 for 30 minutes or until browned.

Top with marinara sauce after baking.

Pizza Calzones

Fill with pizza toppings use marinara sauce, pizza sauce, or alfredo sauce.

Pinch edges together, and then bake.

Pizza

Pizza Dough

• 1 cup water
• 4 teaspoons olive oil
• 3 cups bread flour
• 3/4 teaspoon salt
• 3 teaspoons instant yeast

Directions

• Put ingredients in mixer in order. 
• Knead for 5-10 minutes in mixer. 
• Let rest/rise for 15 minutes. 
• Roll out and let rest for 5 minutes.
• Add toppings. 
• Bake 375 for 20 minutes or until toppings look done.

8 Servings - 195 calories, and 2.8 grams of fat - 4 points per serving plus toppings

Pizza sauce

• 1 can tomato sauce
• 1 tbs italian seasoning
• 1/8 tsp garlic powder or salt
• 1/2 tsp olive oil

15 calories per serving

Or use mock alfredo sauce

Marinara Sauce

Ingredients:

• 1 can tomato paste
• 1 can stewed tomatoes
• 1 cup water
• 1/4 cup spaghetti seasoning
• 1 tbs brown sugar

Mix first 3 ingredients in a blender. Put in sauce pan and add seasoning and sugar. Simmer for 10-15 minutes.

Serve over pasta or use in Lasagna.

Serves 6, 47 calories per serving, 0 grams fat

Mock Alfredo Sauce

Low-fat mock version of alfredo sauce. Serve over noodles add vegetables and grilled chicken.


Ingredients

• 1 cup skim milk
• 2 tablespoons flour
• 1 cup fat free cottage cheese
• 1 garlic powder to taste
• 3 teaspoons minced onion
• 1 salt and pepper to taste
• 1/2 cup grated parmesan cheese

Directions

In a food processor, put the milk, flour, cottage cheese, garlic powder, onion, salt and pepper, and Parmesan cheese. 

Blend until smooth.

Transfer the blended mixture to a saucepan over medium heat.

You can add meat and/or veggies to this and serve over pasta.

4 servings, 135 Calories 3.7 grams fat - 3 points 

30 Minute - Minestrone Soup

Nutritional Analysis: One 1-cup serving (prepared with low-sodium bouillon) equals 88 calories, 178 mg sodium, 0 cholesterol, 14 gm carbohydrate, 3 gm protein, 2 gm fat.
(2 points!)

Ingredients

• 2 medium carrots, chopped
• 1 cup chopped cabbage
• 1 celery rib, thinly sliced
• 1 small onion, chopped
• 1 garlic clove, minced
• 2 teaspoons vegetable oil
• 3 cups water
• 1 (14.5 ounce) can Italian stewed or diced tomatoes, undrained
• 1 can kidney beans drained
• 3 cubes beef bouillon
• 1 cup torn fresh spinach
• 2/3 cup cooked shell macaroni
• 1/4 teaspoon pepper
• 1 tbs italian seasoning

Directions

In a 3-qt. saucepan, saute carrots, cabbage, celery, onion and garlic in oil for 5 minutes. Add water, tomatoes, beans, and bouillon; bring to a boil. Reduce heat. Simmer, uncovered, for 20-25 minutes or until vegetables are tender.

Stir in spinach, macaroni and pepper; heat through.

Vegetarian Lasagna

Lasagna

Ingredients:

• 9 pieces lasagna noodles - softened
  
• Cottage cheese mixture:
• 1 large fat free cottage cheese
• 1 egg
• 1-2 tbs Italian spices
• 1/2 to 1 cup frozen spinach
  
• 1 Large can Spaghetti sauce or "homemade" (I do: 1 can stewed tomatoes and 1 can of tomato paste, pureed, add some water and spaghetti seasoning, maybe a tbs sugar)
• 8 oz mozzarella cheese - enough shredded to cover top and the rest cut into thin strips

Preheat oven to 350 degrees. Get the above ingredients ready and layer in this order in a 8x13 pan:

• Sauce (enough to cover bottom of pan)
• 3 noodles
• Lay mozzarella cheese strips crosswise (about 6-8 strips)
• cottage cheese mixture (about half)
• spaghetti sauce
• 3 noodles
• mozzarella strips
• cottage cheese
• sauce
• noodles
• sauce
• shredded mozzarella, throw in a little grated parmesean if you want

Cover with foil and bake for 30 minutes. Take off foil and bake 10 more minutes or until cheese is melted and maybe a little brown. Cool for 5 minutes before you cut and serve.

It is 184 calories and 4.3 grams of fat for each square if you cut it into 12ths.