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

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.