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Main and Light Meals

Spinach-Feta Scramble
Makes 1 serving
POINTS® value: 5

1 large egg
3 large egg whites
1 cup lightly packed baby spinach
2 Tbsp crumbled reduced-fat feta cheese
¼ tsp black pepper
1 tsp canola or olive oil

1. Beat the egg and the egg whites in a medium bowl until frothy. Stir in the spinach, feta, and pepper.
2. Heat the oil in a medium nonstick skillet over medium heat. Pour in the egg mixture and cook, stirring, until the eggs are set and the cheese is slightly melted, about 3 minutes.

Overstuffed Avocado–BLT Pizza
Makes 8 servings (1 wedge each)
POINTS® value: 3

1 (10-ounce) prebaked thin whole-wheat pizza crust
3 Tbsp reduced-fat mayonnaise
2 cups lightly packed mixed baby salad greens
1 tomato, diced
1 avocado, halved, pitted, peeled, and diced
4 slices turkey bacon, crisp cooked and coarsely crumbled

1. Preheat the oven to 450°F.
2. Place the pizza crust on a baking sheet. Bake until crisp, about 10 minutes. Transfer the crust to a wire rack and let cool slightly.
3. Spread the mayonnaise evenly over the crust. Top with the remaining ingredients and cut into 8 wedges.

Thai Chicken-Coconut Curry
Makes 4 servings (1 1/4 cups curry and 3/4 cups rice)
POINTS® value: 6

1 cup light coconut milk
3 scallions, thinly sliced
2 Tbsp Thai green curry paste
2 cups reduced-sodium chicken broth
1 tablespoon Asian fish sauce
2 tsp packed light brown sugar
Pinch salt
3/4 pound skinless, boneless, chicken breast, cut into long, thin strips
1 cup fresh cilantro leaves
3 cups hot cooked jasmine rice

1. Heat the coconut milk in a large heavy saucepan over medium heat. Stir in the scallions and curry paste; cook, stirring frequently, until heated through and smooth, about 3 minutes. Stir in the broth and bring to a boil over medium-high heat, stirring constantly. Reduce the heat to a simmer. Add the fish sauce, brown sugar, and salt; cook stirring occasionally, 2 minutes.
2. Add the chicken to the curry sauce and cook, stirring occasionally, until just cooked through, about 2 minutes. Stir in the cilantro. Ladle the curry evenly into deep bowls and serve with the rice.

Easter Pork Tenderloin
Makes 8 servings
POINTS value per serving: 4

1/2 cup reduced-calorie pancake syrup
1 tsp dry mustard
1 tsp ground cloves
1 tsp ground ginger
1 tsp table salt
1/2 tsp ground cinnamon
1/2 tsp black pepper, freshly ground
2 1/2 pounds lean pork tenderloin, use two 1 1/4-pound pieces

1. In a large zip-close plastic bag, combine syrup, dry mustard, cloves, ginger, salt, cinnamon and pepper. Trim pork of all visible fat and cut each tenderloin in half widthwise. Add tenderloins to plastic bag, squeeze out air and seal bag; turn to coat tenderloins. Place bag on a plate and refrigerate on bottom shelf, turning bag occasionally, at least 2 hours or overnight.
2. Preheat broiler. Place tenderloins in a roasting pan and pour marinade over them. Broil 5 inches from heat until pork reaches an internal temperature of 160°F, about 6 minutes per side. Let stand at room temperature for 5 minutes before slicing.

Recipe adapted from WeightWatchers.com

Roasted Brisket
Makes 8 servings
POINTS value per serving: 5

1 large onion, sliced
2 medium garlic cloves, minced
1 pound baby carrots
5 oz mushrooms, sliced (about 2 to 2 1/2 cups)
2 1/2 pounds raw lean beef brisket, trimmed, use brisket from the flat half
28 oz canned crushed tomatoes
1 tsp paprika
3/4 tsp table salt
1/4 tsp black pepper
1/4 tsp crushed red pepper flakes
2 tbsp fresh lemon juice
2 tbsp sugar

1. Preheat oven to 325ºF. Spread onion slices and garlic on bottom of a nonstick roasting pan; top with carrots and mushrooms. Arrange beef over vegetables.
2. In a mixing bowl, combine tomatoes, paprika, salt, pepper, red pepper flakes, lemon juice and sugar; stir to dissolve sugar.
3. Pour tomato mixture over brisket and vegetables; tightly cover with a sheet of heavy-duty aluminum foil. Roast for 2 hours and then remove from oven; uncover, stir and use pan juices to baste meat. Return brisket to oven and roast for about 1 hour more, uncovered, basting every 15 minutes.
4. Remove pan from oven and let stand for 10 minutes before slicing into 1/4-inch thick pieces. Serve meat and vegetables with sauce spooned over top.

Recipe adapted from WeightWatchers.com

Provencal Leg of Lamb (Works with the Simply Filling technique)
Makes 8 servings
POINTS value per servings: 4

2 tsp olive oil
3 garlic cloves, minced
2 Tbsp chopped fresh rosemary
1 Tbsp chopped fresh oregano
1 Tbsp chopped fresh thyme
½ tsp salt
¼ tsp freshly ground pepper
1 (2-pound) piece boneless leg of lamb, trimmed, butterflied
2 Tbsp horseradish mustard
½ cup reduced-sodium chicken broth
1 bay leaf

1. Combine 1 tsp oil, and the next six ingredients in a small bowl until mixed well. Brush both sides of the lamb with the mustard, then press the herb mixture evenly over the lamb.
2. Heat the remaining 1 tsp oil in a large nonstick skillet set over medium-high heat. Add the lamb and cook until browned on all sides, about 8 minutes. Transfer the lamb to a 5- or –quart slow cooker.
3. Add the broth and bay leaf to the skillet; bring to a boil, stirring constantly to scrape the brown bits from the bottom of the skillet. Pour over the lamb. Cook, covered until the lamb is fork tender, 3 – 4 hours or 6 – 8 hours on low. Transfer the lamb to a cutting board and cut into sixteen slices. Remove the bay leaf before serving.

Pasta with Sausage, Peas, and Mustard Greens
Makes 6 servings
POINTS value per serving: 7

1/2 pound orecchiette
4 Italian turkey sausage links (3/4 pound), halved lengthwise and cut into 3/4-inch pieces
3 garlic cloves, minced
1 (15 1/2-ounce) can black-eyed peas, rinsed and drained
1 (14 1/2-ounce) can vegetable broth
1 (14-ounce) can seasoned mustard greens
2 tablespoons grated Parmesan cheese

1. Cook the orecchiette according to package directions, omitting the salt if desired.
2. Meanwhile, to make the sauce, spray a nonstick Dutch oven with nonstick spray and set over medium-high heat. Add the sausage and cook, stirring occasionally, until no longer pink, about 5 minutes. Add the garlic and cook, stirring frequently, until fragrant, about 1 minute. Add the black-eyed peas, broth, and mustard greens; bring to a simmer. Reduce the heat and cook, covered, until the sausage is cooked through, about 5 minutes.
3. Add the pasta to the sauce; toss to coat. Cook, stirring occasionally, until well mixed, about 1 minute. Sprinkle with the cheese and serve at once.

Sauteed Shrimp
Makes 4 servings
POINTS value per serving: 3

1 spray olive oil cooking spray
2 tsp olive oil
1 pound shrimp
2 tbsp fresh lemon juice
1 tsp no-salt Lemon Herb seasoning
1/4 tsp table salt
1/4 tsp black pepper
2 tbsp parsley

1. Coat a large skillet with cooking spray and set over medium heat; add oil and heat. Add shrimp and sauté 1 minute.
2. Add lemon juice, lemon herb seasoning, salt and pepper; stir to coat shrimp. Sauté until shrimp are bright pink and cooked through, about 3 minutes.
3. Remove from heat and stir in parsley. Yields about 3 ounces of shrimp per serving.

Speedy Moo Shu Chicken
Makes 4 servings
POINTS value per serving: 5

3/4 pound skinless, boneless chicken thighs, cut into strips
1 (4-ounce) package sliced fresh shiitake mushrooms
1/8 teaspoon salt
3 cups coleslaw mix
2 tablespoons hoisin sauce
4 (7-inch) fat-free flour tortillas

1. To make the filling, spray a medium nonstick skillet with nonstick spray and set over medium-high heat. Add the chicken and cook, stirring occasionally, until lightly browned and cooked through, 5–6 minutes; transfer to a plate.
2. Spray the skillet with more nonstick spray. Add the mushrooms and salt; cook, stirring occasionally, until the mushrooms are softened, 2–3 minutes. Add the coleslaw mix and cook, stirring occasionally, until the coleslaw is wilted, 2–3 minutes. Add the chicken and cook, stirring frequently, until heated through, about 1 minute. Remove the skillet from the heat and stir in the hoisin sauce.
3. While the vegetables are cooking, warm the tortillas according to package directions. Spoon 1/2 cup of the filling onto each tortilla, roll up, and serve at once.

Orange Beef with Broccoli
Makes 4 servings
POINTS value per serving: 4

1 large navel orange
3/4 pound thin-sliced top-round steak, trimmed and cut into strips
1/2 teaspoon salt
3 teaspoons Asian (dark) sesame oil
1 (12-ounce) bag broccoli slaw
1/8 teaspoon black pepper

1. Grate 2 teaspoons of the zest from the orange; squeeze 3/4 cup of juice. Combine the steak with 1 teaspoon of the orange zest and 1/4 teaspoon of the salt in a medium bowl; toss to coat. Set aside the remaining 1 teaspoon orange zest and the orange juice.
2. Heat a large nonstick skillet or wok over medium-high heat until a drop of water sizzles on it. Add 2 teaspoons of the sesame oil and swirl to coat the pan. Add the steak mixture and stir-fry until the steak is no longer pink, about 2 minutes. Transfer to a plate.
3. Heat the remaining 1 teaspoon sesame oil in the skillet. Add the broccoli slaw and stir-fry until it begins to wilt, 3–3 1/2 minutes. Stir in the reserved 3/4 cup orange juice and cook 30 seconds. Add the steak mixture and cook, stirring frequently, until hot, about 1 minute. Remove the skillet from the heat; stir in the reserved 1 teaspoon orange zest, the remaining 1/4 teaspoon salt, and the pepper. Serve at once.

Chicken Parmigiana
Makes 4 servings
POINTS® value per serving: 5

1 spray olive oil cooking spray
1 pound uncooked boneless, skinless chicken breast, thinly pounded (four 4-ounce pieces)
2 large egg whites, lightly beaten
1/2 cup dried bread crumbs
1 tablespoon Italian seasoning
1/2 teaspoon table salt, or to taste
1 teaspoon olive oil
1 1/2 cups canned tomato sauce
1/2 cup shredded part-skim mozzarella cheese
1 tablespoon grated Parmesan cheese

1. Preheat oven to 350ºF. Coat an 8-inch square pan with cooking spray.
2. Place egg whites in a shallow bowl. Combine bread crumbs with Italian seasoning and salt; pour into another shallow bowl. Dip chicken in egg whites; turn to coat. Dip chicken in bread crumb mixture; turn to thoroughly coat.
3. Coat a large skillet with cooking spray and add oil; heat over medium-high heat. When hot, add chicken and cook until lightly browned and no longer pink in center, about 4 minutes per side.
4. Pour 1/2 cup of sauce into prepared baking dish; place chicken in dish and pour remaining sauce evenly over chicken. Sprinkle with cheeses and bake until chicken is cooked through and cheese is bubbly, about 25 minutes.

Chicken with Fresh Tomato Sauce
Makes 4 servings
POINTS® value: 4

1 teaspoon olive oil
4 (1/4-pound) skinless boneless chicken breast halves
2 teaspoons chopped fresh rosemary
1/2 teaspoon salt
1 large shallot, minced
1 garlic clove, minced
3 tablespoons balsamic vinegar
6 plum tomatoes, diced
1/4 cup reduced-sodium chicken broth
1/4 cup chopped fresh basil

1. Heat the oil in a large nonstick skillet over medium-high heat. Sprinkle the chicken with the rosemary and salt. Add the chicken and cook until browned and cooked through, 3–4 minutes on each side. Transfer to a platter and keep warm.
2. Meanwhile, add the shallot and garlic to the same skillet; cook, stirring often, until the shallot is softened, about 2 minutes. Add the vinegar and cook, scraping up any browned bits from the bottom of the skillet, until the vinegar is almost evaporated, 2 minutes. Add the tomatoes and chicken broth; bring to a boil. Reduce the heat and simmer, uncovered, until the tomatoes just begin to soften, about 3 minutes. Stir in the basil. Spoon the sauce over the chicken.

Honey Teriyaki Salmon
Makes 4 servings
POINTS® value: 4

4 (1/4-pound) skinless salmon fillets
1/4 cup reduced-sodium soy sauce
1 tablespoon chopped peeled fresh ginger
1 tablespoon honey
1 tablespoon lemon juice
1 garlic clove, minced

1. Place all the ingredients in a zip-close plastic bag. Squeeze out the air and seal the bag; turn to coat the salmon. Refrigerate, turning the bag occasionally, at least 6 hours or up to 24 hours.
2. Spray the grill rack with nonstick spray. Preheat the grill to medium-high or prepare a medium-high fire. Alternatively, spray a large nonstick skillet with nonstick spray and place over medium-high heat.
3. Remove the salmon from the marinade; discard the marinade.
Place the salmon on the grill rack. Grill until the salmon is just opaque in the center, 4–5 minutes on each side. Alternately, place the salmon in the skillet and cook until the salmon is just opaque in the center, 4–5 minutes on each side.

Potato and Apple Pancakes
Makes 10 servings
POINTS® value: 1

1 large Yukon Gold potato, peeled
1 medium apple, such as Pink Lady, peeled, cored, quartered
4 tsp dehydrated onion flakes
1 large egg, beaten
1/4 tsp table salt
1/4 tsp black pepper
1/4 tsp ground cinnamon
3 sprays cooking spray
1/2 cup fat-free sour cream

1. Shred potato and apple into a medium-size bowl using the fine-holes of a box grater or shredder; stir in onion flakes. Press out as much liquid as you can by hand; drain liquid. Set aside mixture for 1 minute and press out liquid again; drain again. Stir in egg, salt, pepper and cinnamon.
2. Coat a very large nonstick skillet with cooking spray; heat over medium-high heat. Drop potato mixture by tablespoonfuls into skillet and flatten each with the back of a spoon to make twenty 2-inch latkes. Leave at least 1 inch between latkes; you will have to do this in batches.
3. Cook latkes until golden on first side, about 3 minutes. Gently flip latkes with a spatula and cook until other side is golden, about 3 to 4 minutes more. Carefully remove latkes to a serving plate; cover to keep warm and repeat with remaining ingredients. Top latkes with sour cream before serving. Yields 2 latkes and 2 1/3 teaspoons of sour cream per serving.

Simple Steak Salad
Makes 2 servings
POINTS® value: 6

1 (12-ounce) boneless sirloin steak, trimmed
1/2 cup fat-free Italian dressing
1/4 teaspoon black pepper
1 (16-ounce) bag iceberg salad mix
1/4 cup crumbled reduced-fat feta cheese
1/2 cup fat-free seasoned croutons

1. Place the steak and 1/4 cup of the dressing in a zip-close plastic bag. Squeeze out the air and seal the bag; turn to coat the steak. Refrigerate, turning the bag occasionally, at least 30 minutes or overnight.
2. Spray a broiler rack with nonstick spray and preheat the broiler.
3. Remove the steak from the marinade; discard the marinade. Sprinkle the steak with the pepper and place on the broiler rack. Broil 4 inches from the heat until an instant-read thermometer inserted in the side of the steak registers 145°F for medium, 3–4 minutes on each side. Transfer to a cutting board and loosely cover with foil; let stand 2–3 minutes. Cut the steak across the grain into 8 slices.
4. Meanwhile, combine the salad mix, cheese, and croutons in a large bowl. Add the remaining 1/4 cup dressing; toss to coat. Place the salad on a platter, top with the sliced steak, and serve at once.

Pork Chops with Rosemary-Wine Sauce
Makes 4 servings
POINTS value per serving: 5

4 (1/4-pound) boneless center-cut pork loin chops, trimmed
1⁄4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 tablespoons all-purpose flour
2 teaspoons olive oil
1 1⁄2 tablespoons chopped fresh rosemary
1⁄2 cup dry red wine

1. Season the pork with the salt and pepper. Spread the flour on a sheet of wax paper. Coat the pork with the flour, shaking off the excess; discard any leftover flour.
2. Heat the oil a large nonstick skillet set over medium-high heat. Add the pork and rosemary; cook until the pork is golden brown and until an instant-read thermometer inserted in the side of a chop registers 160ºF, 4–5 minutes on each side. Transfer the pork to a platter; keep warm.
3. Add the wine to the skillet; bring to a boil. Cook, stirring to scrape up the browned bits from the bottom of the skillet, until reduced to 1⁄4 cup, 2–3 minutes; pour over the pork.

Chinese Chicken Salad – Core
Makes 4 servings
POINTS value per serving: 4

1/2 cup fat-free mayonnaise
1 Tbsp low-sodium soy sauce
1 tsp fresh ginger root, grated
1 pound cooked boneless, skinless chicken breast, thinly shredded (about 3 cups)
1/2 cup snow peas, cut in half lengthwise on a diagonal
1/2 cup sweet red pepper, diced
1/2 cup carrots, shredded
1/4 cup scallions, sliced
4 pieces Bibb lettuce

1. In a large bowl, whisk together mayonnaise, soy sauce and ginger until blended.
2. Add chicken, snow peas, peppers, carrots and scallions; toss to mix and coat. Serve immediately in lettuce cups or cover and refrigerate up to 1 day.

Cajun Shrimp and Arugula Salad
Makes 4 servings
POINTS value per serving: 3

1/2 cup fat-free mayonnaise
2 scallions, finely chopped
2 teaspoons fresh lemon juice
2 teaspoons Cajun seasoning
1 pound large shrimp, peeled and deveined
2 teaspoons olive oil
2 (5-ounce) bags baby arugula

1. To make the sauce, combine the mayonnaise, scallions, lemon juice, and 1/2 teaspoon of the Cajun seasoning in a small bowl; set aside.
2. Combine the shrimp and the remaining 1 1/2 teaspoons Cajun seasoning in a medium bowl; set aside.
3. Heat the oil in a large nonstick skillet set over medium-high heat. Add the shrimp and cook just until lightly browned on the outside and opaque in the center, 1 1/2–2 minutes on each side. Divide the arugula evenly among 4 plates; place the shrimp on top (about 6 shrimp each). Serve at once with the sauce