2 (3/4 ounce) rectangular taco shells
1/2 cup fat-free refried beans
3 tablespoons shredded nonfat cheddar cheese
1 tomato, chopped
1/2 cup shredded lettuce
2 tablespoons nonfat sour cream
2 tablespoons salsa
1 tablespoon chopped green chiles (from can), optional

1. Preheat oven to 350 degrees F.

2. Place the taco shells on a baking sheet. Spread the refried beans evenly in the bottoms of the shells. Top each with 1/2 of the cheese. Bake until hot and the cheese is melted, about 8 minutes.

3. Top each chalupa with 1/2 of the tomato, lettuce, sour cream, salsa and chiles (if using).

Per Serving: 200 calories, 5 g Total Fat, 1 g Saturated Fat, 1 mg Cholesterol, 510 mg Sodium, 30 g Total Carbohydrate, 6 g Dietary Fiber, 10 g Protein, 191 mg Calcium.

2-1/2 cups whole-wheat flour
2/3 cup sugar
2 teaspoons double-acting baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1/3 cup cold reduced-calorie margarine, diced
3/4 cup plain nonfat yogurt
1/3 cup thawed frozen orange juice concentrate
2 eggs
1-1/2 cups fresh or frozen blueberries
1 cup fresh or frozen cranberries
24 dried apricot halves, chopped

1. Preheat the oven to 400 degrees F. Spray eighteen 2-3/4″ nonstick muffin cups with nonstick cooking spray or line with paper liners.

2. In a large bowl, combine the flour, sugar, baking powder, baking soda and salt. Using a pastry blender or 2 knives, cut in the margarine until the mixture resembles coarse crumbs.

3. In a medium bowl, combine the yogurt, orange juice concentrate and eggs. Stir into the flour mixture until just combined (do not over-mix). Gently stir in the blueberries, cranberries and apricots.

4. Spoon the batter into the cups, filling each about 2/3rds full. Bake 15 to 20 minutes or until golden and toothpick inserted in the center comes out clean. Cool on a rack 10 minutes. Remove from the cups and cool completely on the rack. Makes 18 servings.

Per Serving: 144 Calories, 3 g Total Fat, 0 g Saturated Fat, 24 mg Cholesterol, 211 mg Sodium, 28 g Total Carbohydrate, 3 g Dietary Fiber, 4 g Protein, 63 mg Calcium

Serving Provides: 1 Bread, 1 Fruit/Vegetable, 1 Fat

Points Per Serving: 3

Emily

2 teaspoons olive oil
1 onion, chopped
2 garlic cloves, minced
1 (19 ounces) can red kidney beans, rinsed and drained
1 (14-1/2 ounces) can Italian-style stewed tomatoes
1/4 pound (4 ounces) Canadian-style bacon, cut into strips
1/4 cup dry red wine
1 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper
4 cups hot cooked farfalle

1. In a large nonstick skillet, heat the oil. Add the onion and garlic; cook, stirring as needed, until softened, about 5 minutes.

2. Add the beans, tomatoes, bacon, wine, basil, oregano and pepper; bring to a boil. Reduce the heat and simmer, uncovered, until slightly thickened, about 15 minutes.

3. Place the pasta in a large serving bowl. Top with the sauce; toss to coat. Makes 4 servings.

Per Serving: 404 Calories, 6 g Total Fat, 1 g Saturated Fat, 14 mg Cholesterol, 1,020 mg Sodium, 65 g Total Carbohydrate, 10 g Dietary Fiber, 21 g Protein, 78 mg Calcium.

Serving Provides: 2 Breads, 1 Fruit/Vegetable, 3 Protein/Milks, 1 Fat.

Points Per Serving: 7.

3/4 cup pearl barley
1 tablespoon olive oil
4 onions, chopped
2 celery stalks, chopped
1-1/2 pounds mushrooms, sliced
4 cups low-sodium beef broth
3 carrots, sliced
2 tablespoons tomato paste (no salt added)
1/2 teaspoon salt
Freshly ground black pepper to taste
Minced parsley

1. In a large saucepan, stir the barley and 4 cups water; bring to a boil. Reduce the heat and simmer, partially covered, until the barley is partially cooked, about 30 minutes.

2. Meanwhile, in a Dutch oven, heat the oil. Add the onions and celery; cook, stirring as needed, until softened, 6-8 minutes. Add the mushrooms and cook, stirring as needed, until the mushrooms begin to soften and release their liquid, about 5 minutes.

3. Add the broth, carrots, tomato paste and barley with it’s liquid; bring to a boil. Reduce the heat and simmer, partially covered, stirring as needed, until the barley and carrots are tender, about 30 minutes. Add the salt and pepper; serve, garnished with the parsley. Makes 6 servings.

Per Serving: 182 Calories, 3 grams Total Fat, 0 grams Saturated Fat, 0 mg. Cholesterol, 264 mg. Sodium, 32 grams Total Carbohydrate, 7 grams Dietary Fiber, 9 grams Protein, 42 mg. Calcium.

Serving Provides: 1 Bread, 3 Fruit/Vegetables, 1 Fat.

Points Per Serving: 2

Emily

1 cup skim milk
1 tablespoon all-purpose flour
1 onion, chopped
2 whole cloves
1/4 teaspoon grated nutmeg
1/4 teaspoon freshly ground black pepper
6 cups trimmed cleaned spinach
1/4 cup grated Parmesan cheese
1 pound refrigerated ready-made pizza crust dough
3 large plum tomatoes, sliced
2 cups shredded part-skim mozzarella cheese

1. Preheat the oven to 450 degrees F. Spray a 15-inch pizza pan with nonstick cooking spray.

2. In a large nonstick saucepan, combine 2 tablespoons of the milk with the flour; stir until smooth. Stir in the remaining milk, the onion, cloves, nutmeg and pepper. Cook over medium heat, stirring constantly, until the mixture boils and thickens, about 4 minutes. Remove from the heat; discard the cloves. Add the spinach and Parmesan cheese; stir until the spinach is moistened and slightly wilted.

3. Press the pizza dough into the bottom of the pan; pinch the edge to form a rim. Spread the spinach mixture evenly over the dough. Top with the tomatoes and the mozzarella cheese. Bake until the crust is browned and the cheese is golden, 12 to 15 minutes.

Per Serving: 261 Calories, 8 g Total Fat, 4 g Saturated Fat, 19 mg Cholesterol, 542 mg Sodium, 33 g Total Carbohydrate, 2 g Dietary Fiber, 15 g Protein, 301 mg Calcium.

Serving Provides: 2 Breads, 1 Fruit/Vegetable, 2 Protein/Milks.

Points Per Serving: 5.

Emily

2 (5 ounces each) cans water-packed tuna, drained and flaked
3 egg whites*
2 teaspoons lemon juice
3 tablespoons seasoned dry bread crumbs
2 tablespoons minced fresh onion
1 teaspoon dried parsley flakes
1/4 teaspoon black pepper

1. In a medium bowl, combine all the ingredients until well blended. Shape the mixture into 4 equal patties.

2. Spray a large nonstick skillet with nonstick cooking spray; heat over medium heat. Add the patties and cook until golden brown, about 5 minutes on each side. Makes 4 servings.

Per Serving: 137 Calories, 1 g Total Fat, 0 g Saturated Fat, 32 mg Cholesterol, 462 mg Sodium, 5 g Total Carbohydrate, 1 g Dietary Fiber, 26 g Protein, 24 mg Calcium.

* If you are not watching your cholesterol, you could use 3 whole eggs. The cholesterol count will, however, be higher.

Emily

10 ounces ground skinless turkey breast
1/2 green bell pepper, seeded and minced
4 scallions, thinly sliced
1/3 cup fine dried bread crumbs
2 tablespoons minced water chestnuts
1 egg white
1 tablespoon reduced-sodium soy sauce
1/4 cup sweet and sour sauce
1/2 cup unsweetened applesauce

1. Preheat the oven to 375 degrees F. Spray a non-stick jelly-roll pan with non-stick cooking spray.

2. In a medium bowl, lightly combine the turkey, pepper, scallions, bread crumbs, water chestnuts, egg white and soy sauce. Shape mixture into 32 equal meatballs, about 1-inch each; place on the pan. Bake until cooked through and browned, about 15 minutes.

3. Meanwhile, in a 2-quart microwaveable dish, combine the sweet and sour sauce and applesauce; microwave on High until hot and bubbly, about 2 minutes. Gently stir in the meatballs and serve with toothpicks.

Per Serving: 82 calories, 1 g Total fat, 0 g Saturated Fat, 22 mg Cholesterol, 163 mg Sodium, 9 g Total Carbohydrate, 1 g Dietary Fiber, 12 g Protein, 19 mg Calcium. Points per serving: 2. Makes 8 servings.

Emily

1 teaspoon olive oil
2 small all-purpose potatoes, cooked and cubed
1 garlic clove, minced
1 teaspoon grated Parmesan cheese
pepper to taste

1.In a medium skillet, heat the oil. Add the potatoes and garlic; cook, stirring constantly 5 minutes or until the potatoes are lightly browned.

2.Remove from the heat and sprinkle with the cheese, and pepper. Makes 2 servings.

Per Serving: 123 calories, 3 g Total Fat, 0 g Saturated Fat, 1 mg Cholesterol, 21 mg Sodium, 23 g Total Carbohydrate, 2 g Dietary Fiber, 2 g Protein, 23 mg Calcium.

Emily