Meatless+Meals

=Tortellini with White Beans and Greens= Makes 4 servings POINTSPlus value: 6 3 cups fresh or frozen cheese tortellini ◊3 ½ cups vegetable or chicken broth 4 garlic cloves, minced 1 tsp dried sage or rosemary leaves, crumbled ◊2 cups coarsely chopped cleaned spinach ◊1 (16-ounce) can small white or navy beans, rinsed and drained ◊4 sun-dried tomatoes, minced ¼ cup grated Parmesan cheese 1. Cook the tortellini as per package directions, until just tender. 2. Meanwhile, in a large saucepan, bring the broth, garlic, sage, and 1 cup water to a boil. Stir in the spinach, beans, and tomatoes. Reduce the heat and simmer until the spinach and tomatoes are tender, about 5 minutes. 3. Stir in the tortellini; simmer 1 minute longer. Sprinkle with the cheese and serve.

Recipe adapted from Weight Watchers Cook it Quick©2002 Weight Watchers International Inc. All rights reserved.

= Vegetarian Shepherd's Pie = Mashed potatoes lovers, unite! The instant mashed potatoes let you make this yummy comfort food fast. From //eat **better**america.//


 * Prep Time:10 min ||
 * Start to Finish:35 min ||
 * makes:6 servings @ 7 PPV each ||


 * 2 || cans (15 oz each) Progresso® kidney beans, drained, rinsed ||
 * 1 || jar (16 oz) Old El Paso® Thick 'n Chunky salsa (any variety) ||
 * 1 || cup Green Giant® Valley Fresh Steamers™ Niblets® frozen corn ||
 * 1 || medium carrot, chopped (1/2 cup) ||
 * 1 1/4 || cups water ||
 * 1/4 || cup fat-free (skim) milk ||
 * 2 || tablespoons no-trans-fat margarine or butter ||
 * 1/4 || teaspoon salt ||
 * 1 1/4 || cups plain mashed potato mix (dry) ||
 * 2 || tablespoons grated Parmesan cheese ||
 * || Chopped fresh chives or parsley, if desired ||
 * 1. || In 10-inch nonstick skillet, heat beans, salsa, corn and carrot to boiling. Reduce heat to low. Cover; simmer about 15 minutes or until carrot is tender ||
 * 2. || In 2-quart saucepan, heat water, milk, margarine and salt to boiling. Remove from heat. Stir in mashed potato mix just until moistened. Let stand about 30 seconds or until liquid is absorbed. Whip mashed potatoes with fork until fluffy. ||
 * 3. || Spoon mashed potatoes onto bean mixture around edge of skillet. Cover; simmer 5 minutes. Sprinkle with cheese and chives before serving. ||

Nutritional Information **1 Serving:** Calories 300 ( Calories from Fat 40 ); Total Fat 4 1/2 g ( Saturated Fat 1 g, Trans Fat 0 g); Cholesterol 0 mg; Sodium 810 mg; Total Carbohydrate 51 g ( Dietary Fiber 9 g, Sugars 6 g); Protein 13 g **% Daily Value*:** Vitamin A 80 %; Vitamin C 10 %; Calcium 8 %; Iron 15 % **Exchanges:** 2 1/2 Starch ; 1 Other Carbohydrate ; 0 Vegetable ; 1/2 Very Lean Meat ; 1/2 Fat **Carbohydrate Choices:** 3 1/2 **MyPyramid Servings:** 1 tsp Fats & Oils, 3 oz-equivalents Meat & Beans, 1 1/2 c *% Daily Values are based on a 2,000 calorie diet.

= Spicy Chili Bean Burgers = Come and get 'em! Veggie burgers packed with fiber-rich cereal are ready in less than 30 minutes. From //eat**better**america//.
 * Prep Time:25 min ||
 * Start to Finish:25 min ||
 * makes:5 sandwiches @ 6 PPV each ||


 * 1 || cup Fiber One® original bran cereal ||
 * 1 || can (15 or 16 oz) spicy chili beans in sauce, undrained ||
 * 1/2 || cup quick-cooking oats ||
 * 1/4 || cup chopped green onions (4 medium) ||
 * 1 || egg, slightly beaten ||
 * 5 || whole wheat burger buns, split ||
 * 1 1/4 || cups washed fresh baby spinach leaves ||
 * 5 || slices ||
 * 1. || Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet. ||
 * 2. || In medium bowl, mash beans with fork until no whole beans remain. Add cereal, oats, onions and egg; mix well. Shape mixture into 5 patties, each about 3 1/2 inches in diameter. ||
 * 3. || Spray 12-inch skillet with cooking spray. Add patties; cook over medium heat about 10 minutes, turning once, until brown. ||
 * 4. || For each sandwich, place 1/4 cup spinach leaves and 1 tomato slice on bottom half of bun; top with bean burger and top half of bun. ||
 * High Altitude (3500-6500 ft): Cook patties over medium-high heat about 10 minutes. ||

Nutritional Information **1 Sandwich:** Calories 280 ( Calories from Fat 40 ); Total Fat 4 1/2 g ( Saturated Fat 1 g, Trans Fat 0 g); Cholesterol 40 mg; Sodium 800 mg; Total Carbohydrate 48 g ( Dietary Fiber 12 g, Sugars 6 g); Protein 11 g **% Daily Value*:** Vitamin A 25 %; Vitamin C 8 %; Calcium 15 %; Iron 30 % **Exchanges:** 2 1/2 Starch ; 1/2 Other Carbohydrate ; 1/2 Vegetable ; 1/2 Fat **Carbohydrate Choices:** 3 **MyPyramid Servings:** 2 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 1/2 c *% Daily Values are based on a 2,000 calorie diet.

= Santa Fe Foldover (Cooking for 2) = Want to try something new for ? Wrap up Southwest flavors in a tender baked crust and top with fresh. From //eat**better**america.//
 * Prep Time:15 min ||
 * Start to Finish:45 min ||
 * makes:3 servings @ 8 PPV each ||


 * 1 || cup Bisquick Heart Smart® mix ||
 * 2 || tablespoons cornmeal ||
 * 1/4 || cup very hot water ||
 * 1 || cup canned no-salt-added black beans, drained, rinsed ||
 * 1/3 || cup Old El Paso® Thick 'n Chunky salsa ||
 * 2 || tablespoons sliced green onions (2 medium) ||
 * 1/4 || cup shredded reduced-fat Colby-Monterey Jack cheese blend (1 oz) ||
 * 1/2 || cup shredded lettuce ||
 * 1/3 || cup chopped ||
 * 3 || tablespoons fat-free sour cream ||
 * 1. || Move oven rack to lowest position. Heat oven to 375°F. Spray 12-inch pizza pan with cooking spray. ||
 * 2. || In small bowl, stir Bisquick® mix, cornmeal and very hot water until soft dough forms. Place on surface sprinkled with Bisquick mix, gently rolling to coat. Shape into ball; knead about 5 times or until smooth. Roll dough into 10-inch circle; fold into fourths. Unfold on pizza pan. In small bowl, stir together beans and salsa; spread over dough to within 2 inches of edge. Sprinkle with onions. Fold edge over. Sprinkle cheese over beans. ||
 * 3. || Bake 25 to 28 minutes or until crust is golden brown and cheese is melted. Top with remaining ingredients. ||
 * High Altitude (3500-6500 ft): Bake 28 to 31 minutes. ||

Nutritional Information **1 Serving:** Calories 300 ( Calories from Fat 45 ); Total Fat 5 g ( Saturated Fat 1 g, Trans Fat 0 g); Cholesterol 5 mg; Sodium 640 mg; Total Carbohydrate 53 g ( Dietary Fiber 6 g, Sugars 6 g); Protein 11 g **% Daily Value*:** Vitamin A 8 %; Vitamin C 4 %; Calcium 30 %; Iron 20 % **Exchanges:** 1 1/2 Starch ; 2 Other Carbohydrate ; 0 Vegetable ; 1 1/2 Very Lean Meat **Carbohydrate Choices:** 3 1/2 **MyPyramid Servings:** 1 oz-equivalents Meat & Beans, 1/2 c *% Daily Values are based on a 2,000 calorie diet.

= Mardi Gras Red Bean and Rice Cakes = Make a meatless main dish that's high on flavor and fiber. Chili powder, cumin, cayenne and salsa elevate the flavor while cereal adds crunch and fiber. From //eat**better**america//.
 * Prep Time:20 min ||
 * Start to Finish:45 min ||
 * makes:8 servings @ 5 PPV each ||


 * 1/2 || cup uncooked regular long-grain white rice or brown rice ||
 * 1 || cup water ||
 * 1 || cup Fiber One® cereal ||
 * 2 || cans (15 to 16 oz each) red or kidney beans, drained, rinsed ||
 * 1 || small onion, finely chopped ||
 * 1/4 || cup diced green bell pepper ||
 * 1 || egg or 2 egg whites, beaten ||
 * 1 || tablespoon chili powder ||
 * 1 || teaspoon ground cumin ||
 * 1/4 || teaspoon ground red pepper (cayenne) ||
 * || Salad greens, if desired ||
 * 1/2 || cup Old El Paso® Thick 'n Chunky salsa ||
 * 1. || Cook rice in water as directed on package. Meanwhile, place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor). ||
 * 2. || In large bowl, place beans; mash with potato masher or fork. Stir in onion, bell pepper, cooked rice, egg, 2 tablespoons of the cereal, the chili powder, cumin and red pepper. Shape into 8 patties; coat patties completely with remaining cereal. ||
 * 3. || Spray 10-inch skillet with cooking spray. Cook 4 patties in skillet over medium heat about 10 minutes, turning once, until brown. Remove patties from skillet. Cover and keep warm while cooking remaining patties. ||
 * 4. || Serve patties on salad greens; top with salsa. ||
 * High Altitude (3500-6500 ft): No change. ||

Nutritional Information **1 Serving:** Calories 210 ( Calories from Fat 15 ); Total Fat 1 1/2 g ( Saturated Fat 0 g, Trans Fat 0 g); Cholesterol 25 mg; Sodium 140 mg; Total Carbohydrate 39 g ( Dietary Fiber 10 g, Sugars 2 g); Protein 10 g **% Daily Value*:** Vitamin A 10 %; Vitamin C 6 %; Calcium 8 %; Iron 20 % **Exchanges:** 2 Starch ; 1/2 Other Carbohydrate ; 0 Vegetable ; 1/2 Very Lean Meat **Carbohydrate Choices:** 2 1/2 **MyPyramid Servings:** 2 oz-equivalents Meat & Beans, 1/2 c *% Daily Values are based on a 2,000 calorie diet

**Smashed Potato and Broccoli Casserole**
Cooking Light

2 lbs. baking potatoes, halved (approx. 2 large potatoes) 1 cup chopped broccoli 1/2 cup diced onion 1/2 cup part-skim ricotta cheese 1 1/2 tsp. chopped fresh or 1/2 tsp dried dill 1/2 tsp. salt 1/8 tsp. ground red pepper 1 8 oz. carton FF sour cream or FF yogurt 3/4 cup (3 oz) shredded reduced-fat sharp cheddar cheese

Cook potato halves for 20 minutes or until tender. Drain, reserving 3/4 cup cooking liquid. Return potato and reserved liquid to pan; mash with potato masher until slightly chunky. Add broccoli and next 6 ingredients to pan; stir well. Spoon mixture into 11x17 baking dish sprayed with cooking spray and bake at 375 degrees for 35 minutes. Sprinkle with cheddar cheese and bake for an add'l 5 minutes or until cheese melts.

Makes 6 servings - each serving is 7 PPV __


 * Tomato-Zucchini Tart**

Family Circle Magazine Serves 8 PPV per serving=6

1 ready-to-roll refrigerated pie crust 5 wedges of Laughing Cow garlic & herb cheese 4 medium ripe tomatoes, thinly sliced, patted dry 2 medium zucchini, sliced into 1/4 inch coins 1/4 tsp of salt 1/8 tsp of pepper fresh thyme, to garnish

Heat oven to 400. Coat a 9 inch tart pan with nonstick cooking spray. Fit piecrust into tart pan and remove excess dough from around edge. * bottom of crust all over with a fork. Bake at 400 for 12 minutes, cool. Reduce oven temp to 350.

Spread cheese evenly over bottom of crust. Alternately fan tomato & zucchini slices in a decorative fashion. Sprinkle with salt & pepper.

Bake tart at 350 for 40 minutes or until crust is nicely browned & zucchini slices are fork tender. Garnish with fresh thyme, cool slightly & serve.

According to sparkpeople it is 145 calories, 8 grams of fat & 1 gram of fiber - so 3 points for 1/8 of recipe.

SOUTHWESTERN VEGETABLE PIE
serves 6 6 PointsPlus per serving

1 c. whole kernel corn 1 can (15 oz) black beans, rinsed and drained 4 green onions, chopped 2 Tbsp. chili powder 1/4 c. shredded reduced fat mozzerella cheese 3 egg whites 1/2 c skim milk 1/2 c thick and chunky salsa 1/2 c. reduced fat Bisquick

Pre-heat oven to 400 degrees. Spray a 9 inch pie pan with non-stick spray. In a bowl combine the corn, beans, onion and chili powder. Pour into a pie pan. Sprinkle cheese on top of mixture.

In a bowl lightly whisk eggs, milk, salsa, and baking mix together. Pour over mixture in the pie pan. Bake 35-45 minutes or until knife inserted in comes out clean. Cool. Fat free sour cream and salsa is wonderful on top of this dish. Great served with a low point salad! Yummy!!!


 * Moroccan Chickpea Chili**
 * Cooking Light- Sept 2007**

Time: 36 minutes.

2 teaspoons olive oil 1 cup prechopped onion 3/4 cup chopped celery 1/2 cup chopped carrot 1 teaspoon bottled minced garlic 2 teaspoons ground cumin 2 teaspoons paprika 1 teaspoon ground ginger 1/2 teaspoon ground turmeric 1/4 teaspoon freshly ground black pepper 1/4 teaspoon salt 1/8 teaspoon ground cinnamon 1/8 teaspoon ground red pepper 1 1/2 cups water 2 tablespoons no-salt-added tomato paste 2 (15 1/2-ounce) cans chickpeas (garbanzo beans), rinsed and drained 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained 2 tablespoons chopped fresh cilantro 1 tablespoon fresh lemon juice Preparation Heat oil in a large saucepan over medium-high heat. Add onion, celery, carrot, and garlic to pan; sauté 5 minutes. Stir in cumin and next 7 ingredients (through red pepper); cook 1 minute, stirring constantly. Add 1 1/2 cups water, tomato paste, chickpeas, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Stir in cilantro and juice.

Yield:4 servings (serving size: 1 1/2 cups)
 * 5 PointsPlus Values per serving**

Nutritional Information CALORIES 215(23% from fat); FAT 5.5g (sat 0.4g,mono 2.9g,poly 1.9g); PROTEIN 7.7g; CHOLESTEROL 0.0mg; CALCIUM 102mg; SODIUM 534mg; FIBER 9.8g; IRON 3.4mg; CARBOHYDRATE 36.3g

Baked Macaroni and Cheese
Now **//POINTS//**® Value: 5 Servings: 8 Preparation Time: 18 min Cooking Time: 40 min Level of Difficulty: Easy ||
 * Was **//POINTS//**® Value: 9
 * Was **//POINTS//**® Value: 9
 * Our rich macaroni and cheese explodes with flavor for two-thirds of the dish's usual fat content. ||

Ingredients

 * 12 oz uncooked macaroni, elbow-type
 * 1/2 cup fat-free sour cream
 * 12 oz fat-free evaporated milk
 * 8 oz low-fat cheddar or colby cheese, shredded
 * 1 Tbsp Dijon mustard
 * 1/4 tsp table salt
 * 1/4 tsp black pepper
 * 1/8 tsp ground nutmeg
 * 2 Tbsp dried bread crumbs
 * 2 Tbsp grated Parmesan cheese

Instructions

 * Preheat oven to 350ºF.
 * Cook pasta according to package directions without added fat or salt; drain and transfer to a large bowl. While pasta is still hot, stir in sour cream; set aside.
 * Heat milk in a small saucepan over medium heat until tiny bubbles appear just around the edges (known as scalding). Reduce heat to low, add cheese and simmer until cheese melts, stirring constantly with a wire whisk, about 2 minutes; remove from heat and stir in mustard, salt, pepper and nutmeg.
 * Add cheese mixture to pasta; mix well. Transfer to a 3-quart casserole dish.
 * Combine bread crumbs and Parmesan cheese; sprinkle over pasta.
 * Bake until top is golden, about 30 minutes. Yields about 1 cup per serving.

//Mustard, garlic and Worcestershire sauce add some zip to this comfy favorite. Try this with any short pasta, such as fusilli, farfalle or cavatappi or experiment with different cheeses.// 4 cups uncooked medium elbow macaroni 3 tablespoons all-purpose flour 1 teaspoon salt1/4 teaspoon black pepper 2 1/4 cups fat-free milk 1/4 cup (2 ounces) 1/3-less-fat cream cheese, softened 2 teaspoons Dijon mustard2 teaspoons Worcestershire sauce 1/2 teaspoon minced garlic 1 1/4 cups (5 ounces) shredded reduced-fat cheddar cheese
 * Creamy Stovetop Macaroni and Cheese**

Cook pasta according to package directions, omitting salt and fat. Drain and set aside.While pasta cooks, place flour, salt, and pepper in a large saucepan. Add milk, stirring with a whisk until well blended. Drop cream cheese by teaspoonfuls into milk mixture; bring to a boil over medium-high heat, stirring constantly. Reduce heat; simmer 2 minutes or until thick and cream cheese melts, stirring occasionally. Stir in mustard, Worcestershire, and garlic; simmer 1 minute. Remove from heat. Add cheddar cheese, stirring until cheese melts. Combine pasta and cheese sauce in a large bowl; toss well.Yields six servings.Calories 252; Fat: 8.2 g; Protein 14.5 g; Fiber 1.1g, Weight Watchers points: 6 (per 1 1/2 cup serving)

Mushroom Strudel Appetizer
Pair this with a salad for a light lunch. From //Prevention Healthy Cooking//.


 * Prep Time:20 min ||
 * Start to Finish:1 hr 5 min ||
 * makes:12 servings- 1pt each ||


 * 8 || oz mushrooms, sliced ||
 * 1 || small onion, chopped ||
 * 2 || or 3 cloves garlic, finely chopped ||
 * 2 || oz 1/3-less-fat cream cheese (Neuchâtel), softened ||
 * 1 || tablespoon chopped fresh chives ||
 * 1/8 || teaspoon salt ||
 * 1/8 || teaspoon pepper ||
 * || A grating of fresh nutmeg ||
 * 6 || frozen (thawed) phyllo sheets (15x12 inches) ||
 * 1. || Heat oven to 375°F. Coat baking sheet with cooking spray. ||
 * 2. || Lightly coat a large skillet with cooking spray and cook mushrooms, onion, and garlic over high heat about 10 minutes, or until liquid has evaporated. ||
 * 3. || Stir in cream cheese, chives, salt, pepper, and nutmeg. ||
 * 4. || Lay phyllo dough on a clean dish towel and spread mushroom mixture about 1 inch away from short edge of dough. Fold sides over about 1/2 inch and use towel to help you roll it up like a jellyroll. Place roll on prepared baking sheet and coat lightly with cooking spray. ||
 * 5. || Bake 30 to 35 minutes, or until phyllo is golden brown. Allow strudel to cool 5 minutes before cutting into 12 slices. ||

Nutritional Information **1 Serving:** Calories 50 ( Calories from Fat 10 ); Total Fat 1 1/2 g ( Saturated Fat 1/2 g, Trans Fat 0 g); Cholesterol 0 mg; Sodium 80 mg; Total Carbohydrate 8 g ( Dietary Fiber 0 g, Sugars 0 g); Protein 2 g **Percent Daily Value*:** Vitamin A 0 %; Vitamin C 0 %; Calcium 0 %; Iron 2 % **Exchanges:** 1/2 Starch ; 0 Other Carbohydrate ; 0 Vegetable ; 1/2

= Spinach Manicotti = Personalize the dish by using your favorite variety of pasta sauce. From //eat**better**america//.


 * Prep Time:15 min ||
 * Start to Finish:50 min ||
 * makes:7 servings (2 manicotti each) ||


 * 1 || box (8 oz) uncooked manicotti shells (14 shells) ||
 * 1 1/2 || cups shredded Italian cheese blend (6 oz) ||
 * 1/4 || teaspoon crushed red pepper ||
 * 1 || container (15 oz) reduced-fat ricotta cheese ||
 * 1 || box (10 oz) Cascadian Farm® frozen organic cut spinach, thawed, drained, squeezed dry ||
 * 2 || cloves garlic, finely chopped ||
 * 1 || egg, slightly beaten ||
 * 1 || jar (25.5 oz) Muir Glen® pasta sauce (any flavor) ||
 * 1. || Heat oven to 375°F. Cook manicotti as directed on box. Rinse with cool water; drain well. In medium bowl, stir together 1 cup of the Italian cheese blend, the red pepper, ricotta cheese, spinach, garlic and egg. ||
 * 2. || In bottom of ungreased 13x9-inch baking dish, spread 1 cup of the pasta sauce. Spoon ricotta mixture into manicotti; place over sauce in dish. Pour remaining sauce over manicotti. Cover tightly with foil. ||
 * 3. || Bake about 30 minutes or until sauce is bubbling. Uncover dish; sprinkle with remaining 1/2 cup Italian cheese blend. Bake uncovered 5 minutes longer or until cheese is melted. ||
 * High Altitude (3500-6500 ft): Increase first bake time to about 45 min. ||

Nutritional Information **1 Serving:** Calories 340 ( Calories from Fat 100 ); Total Fat 11 g ( Saturated Fat 6 g, Trans Fat 0 g); Cholesterol 65 mg; Sodium 690 mg; Total Carbohydrate 43 g ( Dietary Fiber 4 g, Sugars 8 g); Protein 19 g **Percent Daily Value*:** Vitamin A 70 %; Vitamin C 6 %; Calcium 35 %; Iron 15 % **Exchanges:** 1 1/2 Starch ; 1 1/2 Other Carbohydrate ; 0 Vegetable ; 2 Medium-Fat Meat **Carbohydrate Choices:** 3

= = =Easy Chile Rellenos Casserole = Servings: 6 Preparation Time: 10 min Cooking Time: 40 min Level of Difficulty: Easy ||
 * **//POINTS//**® Value: 4
 * The heat is on with this spicy casserole. To turn it down, skip the chipotle peppers and use another small can of mild diced green chilies instead. ||

Ingredients

 * 1 sprays cooking spray
 * 1 tsp olive oil
 * 1 small onion(s), chopped
 * 1 1/2 Tbsp canned chipotle peppers, drained, chopped
 * 6 3/4 oz canned green chili peppers, mild, diced, drained
 * 3 oz low-fat cheddar or colby cheese, shredded (about 3/4 cup)
 * 3/4 cup shredded reduced-fat Monterey Jack cheese
 * 1 cup fat-free egg substitute
 * 3/4 cup light sour cream
 * 2 medium plum tomato(es), seeded and chopped

Instructions

 * Preheat oven to 350ºF. Coat an 8-inch square pan and a medium skillet with cooking spray.
 * Place oil in skillet and heat over medium-high heat. Add onions and cook until crisp-tender, stirring occasionally, about 5 minutes. Stir in peppers and chilies and cook about 1 minute more. Spoon mixture evenly into prepared pan; sprinkle with cheeses
 * In a small bowl, whisk together egg substitute and sour cream; pour evenly over cheeses and sprinkle with tomatoes.
 * Bake until a knife inserted in center comes out clean, about 35 minutes. Cut into 6 pieces and serve.
 * **Flavor Booster:** Tart-tasting green tomatillo salsa makes a refreshing topping for the casserole. You’ll find tomatillo salsa in ethnic sections of supermarkets and gourmet food stores.

Mexican Black Bean Salad Tostada
= = Servings: 4 Preparation Time: 28 min Cooking Time: 1 min Level of Difficulty: Easy ||
 * **//POINTS//**® Value: 3
 * This Mexican specialty boasts crunchy jicama, creamy avocado, sweet corn and tangy lime juice. Just toss the ingredients together and pile them on top of crunchy tortillas for a mouth-watering snack or side dish. ||

Ingredients

 * 1 cup canned black beans, drained and rinsed
 * 2 Tbsp red onion(s), minced
 * 1 large garlic clove(s), minced (about 1 Tbsp)
 * 1/2 medium jicama, peeled and diced (about 1/2 cup)
 * 1/4 cup frozen corn kernels, sweet, rinsed under hot water to defrost
 * 1/4 cup avocado, diced (about 1/2 small avocado)
 * 1/2 cup grape tomatoes, or cherry tomatoes, quartered (about 12 tomatoes)
 * 4 Tbsp canned green chili peppers, diced
 * 3 Tbsp fresh lime juice, from about 1 large lime
 * 2 Tbsp cilantro, fresh, chopped
 * 1 tsp olive oil
 * 1 tsp ground cumin
 * 1/4 tsp table salt
 * 4 small corn tortilla(s)

Instructions

 * Combine all ingredients, except tortillas, in a large bowl; mix to combine.
 * Toast tortillas and top each with about 3/4 cup of salad; serve. Yields 1 tostada per serving.

Moroccan Slow-Cooker Stew
= = Servings: 6 Preparation Time: 15 min Cooking Time: 365 min Level of Difficulty: Easy ||
 * **//POINTS//**® Value: 4
 * Though delicious on its own, our cumin-scented stew can also please heartier appetites when spooned over whole wheat couscous and sprinkled with minced cilantro. ||

Ingredients

 * 1 sprays cooking spray
 * 1 small onion(s), chopped
 * 1 medium garlic clove(s), minced
 * 1 medium butternut squash, peeled, seeded and cut into 1/2-inch cubes*
 * 1 cup carrot(s), baby
 * 1 cup canned crushed tomatoes
 * 1/2 cup vegetable broth
 * 1/4 tsp ground cinnamon
 * 1/2 tsp ground cumin
 * 1/2 tsp red pepper flakes
 * 15 oz canned chickpeas, drained and rinsed
 * 1/2 tsp table salt

Instructions

 * Coat a small skillet with cooking spray. Add onion and garlic; sauté for 5 minutes.
 * Place squash in a 3-quart or larger slow cooker (crockpot). Add sauteed onion and garlic, carrots, tomatoes, broth, cinnamon, cumin and red pepper flakes. Cover and turn on to low heat; simmer for 6 hours.
 * Add chickpeas and salt. Stir, cover and heat for an additional 5 minutes. Yields about 1 1/3 cups per serving.

Pasta Primavera
= = Servings: 4 Preparation Time: 25 min Cooking Time: 12 min Level of Difficulty: Easy ||
 * **//POINTS//**® Value: 6
 * This pasta dish is full of fresh, spring vegetables. Use small, whole basil leaves or pile up some bigger ones and slice them into thin pieces. ||

Ingredients

 * 8 oz uncooked whole-wheat pasta, linguine
 * 1/8 tsp table salt, for cooking pasta
 * 4 tsp olive oil, divided
 * 8 oz asparagus, woody ends trimmed, cut into 1 1/2- to 2-inch pieces
 * 4 oz sugar snap peas, fresh, trimmed, large ones cut in half (about 1 1/3 cups)
 * 1 small yellow summer squash, halved lengthwise, sliced into 1/2-inch-thick pieces (about 1 cup)
 * 13 3/4 oz canned artichoke hearts, without oil, drained, quartered (about 1 1/2 cups)
 * 1 medium garlic clove(s), chopped
 * 1 cup grape tomatoes, halved
 * 1/2 cup frozen green peas, thawed
 * 1/4 tsp table salt
 * 1/4 tsp black pepper
 * 1/2 cup basil, fresh, leaves, thinly sliced

Instructions

 * Bring a large pot of lightly salted water to a boil; add pasta and cook according to package directions.
 * Meanwhile, heat 2 teaspoons of oil in a large nonstick skillet over medium-high heat; add asparagus, snap peas and squash. Cook vegetables, stirring often, until vegetables are almost crisp-tender, about 4 minutes. Stir in artichoke hearts and garlic; cook and stir over low heat until fragrant, about 1 minute.
 * Stir in tomatoes, peas, salt and pepper. Scoop out 1/3 cup of pasta cooking water and add it to skillet. Cook, tossing ingredients, until tomatoes soften slightly and vegetables are crisp-tender, about 1 minute.
 * Drain pasta; return pasta to pot. Add vegetable mixture, basil and remaining 2 teaspoons of oil to pot; toss to mix and coat. Serve immediately. Yields about 2 1/4 cups per serving.

Ricotta and Tomato Tart
Servings: 6 Preparation Time: 15 min Cooking Time: 20 min Level of Difficulty: Difficult ||
 * **//POINTS//**® Value: 2
 * Phyllo dough dries out quickly so you need to work fast. A tip: Have all the ingredients prepared before you unwrap the dough. ||

Ingredients

 * 3 sprays cooking spray
 * 1 cup fat-free ricotta cheese
 * 1/2 cup fat-free egg substitute
 * 1/4 cup grated Parmesan cheese
 * 1/4 cup chives, fresh, chopped
 * 4 sheet phyllo dough
 * 3 medium plum tomato(es), cored and sliced 1/4 inch thick
 * 1 Tbsp basil, fresh, chopped

Instructions

 * Preheat oven to 400°F. Coat a 9-inch glass pie plate with nonstick cooking spray
 * Stir together ricotta, egg substitute and 2 tablespoons each of Parmesan and chives; set aside.
 * Lay 2 sheets of dough across pie plate. Press down and coat with cooking spray. Lay remaining dough across pie plate in opposite direction of first dough layer; press down.
 * Spoon ricotta filling over dough and layer with half of tomato slices. Sprinkle with remaining chives and basil; layer with remaining tomato slices. Top with remaining Parmesan.
 * Trim off excess dough, leaving a 2-inch border. Fold up border edges to partially enclose filling (do not pull dough tightly — it should form a loose, lacy crust). Coat with cooking spray. Bake until Parmesan is golden and filling is firm, about 20 minutes.
 * Remove from oven and allow to stand for 5 minutes before slicing into 6 pieces.