Ingredients:

• 1c. shredded carrots
• 1c. zucchini and yellow squash, unpeeled & finely chopped
• ½ c. broccoli, finely chopped
• ½ c. cauliflower, finely chopped
• 1c. mushrooms, finely chopped
• ½ c. barley, uncooked
• ¼ c. bulgur, uncooked
• 1½c. vegetable broth
• ¼ tsp garlic powder
• salt and pepper to taste
• ½ c. fat-free Cheddar cheese, shredded

Instructions:

1. Preheat oven to 350°F .
2. Spray a 1¾-quart casserole dish with a nonstick cooking spray.
3. Combine vegetables and grains in prepared casserole. Stiring broth and spices.
4. Cover tightly and bake 1 hour.
5. Fluff with a fork, add cheese and stir.

Cook’s Notes:

Don’t feel you need to limit yourself to only the vegetables or the amounts called for in the recipe. I didn’t bother measuring since no one ever died from too many veggies.

Tweaked from The Vegetarian Gourmet’s Easy Low-Fat Favorites.

• 10 oz box of couscous
• 1/2 cup slivered almonds
• 1 cup sliced mushrooms
• 1/4 cups sun-dried tomatoes, finely chopped
• 1 tsbp ground cumin
• salt and pepper
• 1/4 cup plus 2 tbsp extra-virgin olive oil
• 4 skinless, boneless chicken breast tenders

Instructions:

1. Preheat oven to 375°F.
2. In a large bowl, combine all but 2 tbsp of olive oil and the chicken. Mix well.
3. In the bottom of a 9″x13″ pan. drizzle 1 tbsp of the oil.
4. Salt and pepper the chicken and place in the bottom of the pan; drizzle with remaining olive oil.
5. Cover chicken and bottom of the pan with the couscous mixture.
6. Pour 2 1/2 cups water around the chicken.
7. Bake 30 minutes or until chicken is cooked through.

Tweaked from Everyday magazine.

Chili:

• 2 lbs. ground beef
• 2 onions, chopped
• 4 cups water
• 28oz tomato sauce
• 1/2 tsp allspice
• 1/4 tsp garlic powder
• 4 tbsp chili powder
• 1 tsp cumin
• 1/2 tsp red pepper
• 1/4 tsp ground cloves
• 1/2 oz unsweetened baker’s chocolate, shaved
• 2 tbsp vinegar
• 1 bay leaf
• 2 tsp Worcestershire sauce
• 2 tsp cinnamon
• 1 1/2 tsp salt
• 4 drops red pepper sauce
• 1/2 pkg of spaghetti noddles, cooked

Toppings:

• Chili beans
• Raw onions, chopped
• Cheddar cheese, shredded

Instructions:

1. Put first three ingredients in a large pot on stove; bring to a boil. Boil for 30 minutes.
2. Turn down heat to simmer and add everything but the toppings and spaghetti.
3. Heat through and simmer until ready to serve.
4. Serve meat sauce over spaghetti and top with beans, onions, and cheese.

Cook’s Notes

Excellent the next day.

Deciphered from The Weekend Chef’s Mother’s handwriting on notepad.

Ingredients:

• 4oz Cream Cheese, softened
• 1 cup plus 1 tbsp milk, divided
• 1 tbsp Sugar
• 4 oz whipped topping
• 1 graham pie crust
• 1 can (15oz) pumpkin
• 2 pkg (4oz each) instant pudding & pie filling — vanilla, cheesecake, or white chocolate
• 1 tsp. ground cinnamon
• 1/2 tsp. ground ginger
• 1/4 tsp. ground cloves

Instructions:

1. Mix cream cheese, 1 tbsp milk, and sugar in large bowl until well blended.
2. Gently stir in half of the whipped topping.
3. Spread onto bottom of crust.
4. Pour 1 cup milk into large bowl.
5. Add pumpkin, dry pudding mixes and spices.
6. Beat with wire whisk 2min. or until well blended.
7. Spread over cream cheese layer.
8. Refrigerate 4 hours or until set.

Tweaked from a magazine clipping.

Ingridients:

• Vegetable oil spray
• 3 cups old-fashioned (not quick-cooking) rolled oats
• 1 cup pecan halves, roughly chopped
• 2 tsp ground cinnamon
• 1/4 tsp salt
• 1/2 cup packed Splenda brown sugar
• 1/4 cup water
• 2 tbsp canola oil
• 1 tbsp pure vanilla extract

Instructions:

1. Position racks in the upper and lower thirds of the oven and heat the oven to 300°F.
2. Spray 2 rimmed baking sheets with vegetable oil spray.
3. In a large bowl, mix the oats, pecans, cinnamon, and salt; set aside.
4. In a small saucepan, combine the brown sugar and water; bring to a simmer over a medium heat, stirring until the sugar is melted. Stir in the oil and vanilla. Remove from the heat and pour over the oat mixture. Stir with a spoon until well mixed.
5. Divide the mixture evenly between the oiled baking sheets and spread in an even layer.
6. Bake for 15 minutes, stire, and switch the positions of the pans, and then bake until the oats are golden brown and the nuts look well toasted, another 10-15 minutes. (The oats may feel soft but will crisp as they cool.)
7. Let cool completely in the pans.

Serving Suggestions:

Aunt J served hers with milk for a yummy breakfast — I had two helpings, I admit. I’ve since made my own and afterwards mixed in raisins and craisins and had it with my morning yogurt. Also, it makes a yummy little afternoon snack.

Tweaked from Fine Cooking magazine.

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1/2 cup onion, chopped
• 1 cup red bell peppers, chopped
• 1 garlic clove, minced
• 2 lbs lean ground beef, 95% fat-free
• 30 oz diced tomatoes, canned, undrained
• 15 oz pumpkin, canned
• 15 oz tomato sauce
• 15 oz kidney beans, canned, undrained
• 15 oz black beans, canned, undrained
• 4 oz green chiles, diced
• 1/2 cup corn
• 1 tablespoon chili powder
• 1 tablespoon ground cumin
• 1/2 teaspoon black pepper

Instructions:

1. Heat oil in large saucepan over medium-high heat. Add onion, bell pepper and garlic; cook, stirring frequently, for 5 to 7 minutes or until tender.
2. Add ground beef; cook until beef is browned.
3. Add tomatoes, pumpkin, tomato sauce, beans, chiles, corn, chili powder, cumin, and pepper.
4. Bring to a boil. Reduce heat to low.
5. Cover; cook, stirring occasionally, for 30 minutes.

Nutrional Summary
per serving: 317.9 calories; 21% calories from fat; 7.6g total fat; 35.2mg cholesterol; 850.8mg sodium; 1158.3mg potassium; 43.1g carbohydrates; 12.4g fiber; 6.7g sugar; 30.7g net carbs; 21.9g protein.

Cook’s Notes
To convert this to a vegetarian dish, simply leave out the ground beef or use meatless soy crumbles instead.

Tweaked from the Weight Watchers’ messages boards.

Ingredients:

• 10 oz fresh baby spinach, washed and destemed
• 1/2 c. carrots, chopped
• 1/2 c. onions, chopped
• 3 or 4 cremini mushrooms, chopped
• 1 clove garlic, minced
• 4 c. vegetable broth
• 28 oz diced tomatoes
• 2 Tbsp. extra-virgin olive oil
• 2 bay leaves, whole
• 1 tablespoon dried basil
• 1 teaspoon dried oregano
• 1/2 teaspoon crushed red pepper flakes
• 2 c. cooked basmati brown rice

Instructions:

1. Place all ingredients except the rice in a slow cooker; stir well.
2. Cover and cook on high for 4 1/2 hours. Stir in rice.
3. Cover and cook on high for another 15 - 30 minutes.

Created by The Weekend Chef.

Ingredients:

• 2/3 c. quinoa, raw
• 1/4 c lime juice
• 1 1/2 cups chicken broth
• 4 boneless, skinless chicken breasts, cut in half
• 2 cloves garlic, minced
• 1/2 tsp thyme, dried
• 1/4 tsp black pepper
• 2 tbsp oil

Instructions:

1. Place everything in a medium-sized crockpot in the order listed.
2. Cook on high 3 hours.

Created by The Weekend Chef

Ingredients:

• 2 lb butternut squash, cut into 1/2 - 1 inch chucks
• 1 small zucchini, diced
• 1 small yellow squash, diced
• 1 can diced tomatoes with chiles
• 1/3 c. cremini mushrooms, chopped
• 1 c. corn
• 1 can chickpeas, drained and rinced
• 1/2 c. quinoa
• 1/2 tsp. oregano
• 1/2 tsp. cumin
• 1/2 tsp. corriander
• 3 c. vegetable broth

Instructions:

1. Mix all ingredients in a large crockpot.
2. Cook on low 6 - 8 hours or until vegetables are tender and quinoa is cooked.

Cook’s Notes
I used Red Inca Quinoa to give the stew some color.

Serving Suggestion
Top each bowl with a dollop of plain nonfat yogurt for added creaminess.

Created by The Weekend Chef.

Ingredients:

• 4 large skinless, boneless chicken breasts, cut into thirds
• 3/4 cup hot salsa
• 1/4 cup peanut butter
• 1 T. soy sauce
• 2 T. fresh lime juice
• 1 tsp. freshly grated ginger (or a few shakes of the bottled type)
• chopped peanuts for garnish (optional)
• chopped cilantro for garnish (optional)

Instructions:

1. Put chicken in crockpot.
2. In a separate bowl, combine salsa, pb, soy sauce, lime juice & ginger. Stir well.
3. Pour sauce over chicken. Mix well.
4. Cook on low 8-9 hours.

Cook’s Notes:
Serve with rice or noodles and green beans.

You could substitute chicken thighs for the chicken breasts for a more traditional meal.

Note for WW Core:
Don’t forget to count WPAs for the peanut butter and peanuts.

Tweaked from Weight Watchers’ message boards.