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 Chalupa is a corn tortilla dough formed into a boat shape. It is typically filled with chicken, beans, vegetables and cheese. This Weight Watcher’s recipe makes a quick vegetarian chalupa using store-bought taco shells.
Two 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 rinsed, drained, canned chopped green chilies, (optional)
1. Preheat the oven to 350 degrees F.
2. Place the taco shells on a baking sheet; spread the beans evenly in the bottoms of the shells. Top each with half of the cheese. Bake until hot and the cheese is melted, about 8 minutes.
3. Top each chalupa with half of the tomato, lettuce, sour cream, salsa and chiles (if using) Makes 2 servings.
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.
Serving Provides: 1 Bread, 1 Fruit/Vegetable, 1 Protein/Milk.
Points Per Serving: 3
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 Come in out of the cold and enjoy a bowlful of this chunky meatless soup! Great all by itself or pair it up with your favorite sandwich for a hearty lunch or dinner!
2 cans (14-1/2 ounces each) petite diced tomatoes
1 can (16 ounces) kidney beans, rinsed and drained*
1 can (15-1/4 ounces) whole kernel corn, drained
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained.
1 can (10 ounces) diced tomatoes and green chilies
1 can (8 ounces) tomato sauce
1 cup chopped green pepper
1 cup chopped zucchini
3/4 cup water
1/2 cup chopped onion
1/2 cup chopped celery
2 tablespoons chili powder
4 teaspoons dried oregano
2 garlic cloves, minced
1 teaspoon ground cumin
1 teaspoon pepper
1/2 teaspoon salt
2 bay leaves
In a 5-quart slow cooker, combine all of the ingredients. Cover and cook on low for 6-8 hours or until vegetables are tender. Discard bay leaves before serving. Makes 7 servings.
*The reason for rinsing and draining canned beans is to remove the excess salt used in the canning process. You may use the liquid, but be sure to adjust the salt level in your recipe.
Recipe and photo are from Taste of Home magazine.
Emily's Favorite Recipes:
 Just about everybody loves pizza! Now you can enjoy great tasting pizza without all the extra fat and calories with this delightful recipe from Weight Watcher’s “Simply the Best”cookbook!
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 cheese
6 cups trimmed cleaned spinach
1/4 cup grated Parmesan
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 non-stick cooking spray.
2. In a large non-stick 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, 12-15 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's Favorite Recipes:
 A hearty and delicious soup to warm up with on a cold and dreary day! And so incredibly easy-to-make!
4 medium tomatoes, chopped
2 medium carrots, chopped
2 celery ribs, chopped
1 medium zucchini, halved and sliced
1-1/2 cups shredded cabbage
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
6 cups reduced-sodium chicken broth or vegetable broth
1-1/4 teaspoons Italian seasoning
1 teaspoon salt
1/4 teaspoon pepper
2 cups cooked elbow macaroni
5 tablespoons shredded Parmesan cheese
In a 5-quart slow cooker, combine the first 11 ingredients. Cover and cook on low for 6-8 hours or until vegetables are tender. Just before serving, stir in macaroni and heat through. Serve with Parmesan cheese. Makes 10 servings (about 3-1/4 quarts).
Recipe and photo are from Taste of Home magazine.
Emily's Favorite Recipes:
 1 can (10-3/4 ounces) Campbell’s Condensed Cheddar Cheese Soup
1/4 cup milk
1 tablespoon butter, melted
Dash ground red pepper
1 bag (16 ounces) frozen whole kernel corn, thawed* (about 3 cups)
1 can (4 ounces) Pace Diced Green Chiles
1 can (2.8 ounces) French fried onions (1-1/3 cups)
1. Stir the soup, milk, butter, pepper, corn, chilies and 2/3 cup onions in a 1-1/2-quart casserole.
2. Bake at 350 degrees F. for 25 minutes. Stir the vegetable mixture.
3. Sprinkle the remaining onions over the vegetable mixture. Bake for 5 minutes more or until the onions are golden brown. Makes 6 servings.
* To thaw the corn quickly, cut off 1 corner on bag, microwave on HIGH for 3 minutes.
Recipe and photo are from Campbell’s.
 This easy, attractive, meatless dish is perfect for those times when you need to throw a dinner together quickly. Serve with a tossed salad for a complete meal.
1 red bell pepper, halved lengthwise and seeded
1 yellow bell pepper, halved lengthwise and seeded
2 teaspoons unsalted stick margarine
1 celery stalk, diced
1 onion, chopped
1 cup quick-cooking brown rice
1 cup low-sodium mixed vegetable juice
1 cup drained rinsed canned chickpeas
1/4 cup minced fresh parsley
Dash cayenne pepper
1/3 cup shredded part-skim mozzarella cheese
1. Place the bell pepper halves, cut-side up, in a 2-quart microwaveable casserole; add 2 tablespoons water. Microwave, covered, on High until softened, 4 minutes; invert the peppers and drain.
2. Meanwhile, in a large nonstick saucepan, melt the margarine. Add the celery and onion; cook, stirring as needed, until softened, about 5 minutes.
3. Add the rice and vegetable juice; bring to a boil, stirring as needed. Reduce the heat and simmer, covered, until the rice is tender, about 8 minutes. Stir in the chickpeas, parsley and cayenne; cook, stirring as needed, until heated through, about 2 minutes.
4. Divide the rice mixture evenly among the pepper halves; sprinkle evenly with the cheese. Return the peppers to the casserole; microwave, covered, on High until the cheese is melted, 4 minutes. Makes 2 servings.
Per Serving: 494 calories, 12 g total fat, 3 g saturated fat, 12 mg cholesterol, 231 mg sodium, 81 g total carbohydrate, 9 g dietary fiber, 21 g protein, 241 mg calcium.
Serving Provides: 2 breads, 2 fruit/vegetables, 3 protein/milks, 1 fat.
Points Per Serving: 9
Recipe and photo are from Weight Watcher’s “Simply the Best” cookbook. Recipe is credited to Carolyn Webb, Ontario Canada.
 A quick and easy way to perk up the taste of asparagus! Your family will love the creamy sauce!
1 can (10-3/4 ounces) Campbell’s Cream of Asparagus Soup
2 tablespoons milk
1-1/2 pounds asparagus, trimmed, cut into 1-inch pieces (about 3 cups)
or 2 packages (10 ounces each) frozen asparagus cuts
1. Stir the soup and milk in a 2-quart saucepan over medium heat to a boil, stirring occasionally.
2. Add the asparagus. Reduce the heat to low. Cover and cook for 10 minutes or until the asparagus is tender, stirring occasionally. Makes 6 servings.
Recipe and photo are from Campbell’s.
 You’ll love the beautiful colors as well as the delicious flavor of this delightful vegetable and pasta dish!
2 cups uncooked mini lasagna (mafalda) noodles (4 oz)
3 tablespoons olive oil
1 cup chopped onion (1 large)
1 cup sliced carrots
2 medium stalks celery, sliced (1 cup)
1 medium green bell pepper, chopped
1 medium zucchini or summer squash, quartered lengthwise and sliced
2 cloves garlic, chopped
2 cans (15 oz each) red kidney beans, drained, rinsed
1 can (15 oz) diced tomatoes with Italian herbs, undrained
1/2 cup finely shredded Parmesan cheese
1 teaspoon salt
1/4 teaspoon pepper
1/4 cup refrigerated basil pesto
1. Heat oven to 350 degrees F. Cook and drain pasta as directed on package using minimum cook time.
2. Meanwhile, in a 10-inch skillet, heat oil over medium heat. Add onion, carrots, celery and bell pepper; cover and cook 5 to 8 minutes, stirring occasionally, until carrots are just tender. Uncover; stir in zucchini and garlic. Cook and stir 1 minute longer.
3. Place pasta in ungreased 2-1/2-quart casserole. Stir in carrot mixture, beans, tomatoes, 1/4 cup of the cheese, the salt, pepper and pesto. Cover casserole. Bake 40 to 50 minutes or until hot in center. Top each serving with remaining cheese. Makes 6 servings.
Recipe and photo are from Betty crocker.
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