Ingredients

• 1 teaspoon unsalted stick margarine
• 1 onion, chopped
• 1 1/2 cups low-sodium beef broth
• 2 ounces French bread, cut into two slices and toasted
• 1/3 cup shredded part-skim mozzarella cheese

Directions

1. Preheat the broiler. In a medium saucepan, melt the margarine. Add the onion and cook, stirring as needed, until softened, about 5 minutes. Add the broth; bring to a boil. Reduce the heat and simmer, uncovered, until the onion is very tender, about 3 minutes.

2. Place one slice of the toast in each of two flameproof soup bowls; pour the soup over the toast. Sprinkle each with the cheese and broil until the cheese is melted and lightly browned, about 1 minute. Serve at once.

PER SERVING: 180 Calories, 6 g Total Fat, 3 g Saturated Fat, 12 mg Cholesterol, 326 mg Sodium, 19 g Total Carbohydrate, 1 g Dietary Fiber, 12 g Protein, 168 mg Calcium.

SERVING PROVIDES: 1 Bread, 1 Protein/Milk, 1 Fat.

Ingredients

• 1 medium onion(s), chopped
• 1/4 tsp table salt, or to taste
• 1 medium garlic clove(s), minced
• 2 pound broccoli, tough ends removed, stems and florets chopped
• 4 cup fat-free chicken broth, or vegetable broth
• 1 cup fat-free evaporated milk
• 1/2 tsp hot pepper sauce, or to taste
• 1/4 tsp black pepper, or to taste

Directions

Put onion and garlic in a 2-quart saucepan with 1/4 cup water and simmer until onion is soft, about 10 minutes; spoon into large pot.

Add broccoli and broth to onion mixture and bring to a boil over high heat. Once boiling, turn down heat and simmer until broccoli is soft but still green, about 8 minutes. Do not cover pot while broccoli is cooking or it will turn gray.

Remove soup from heat and puree in pot with an immersion blender or puree in batches in a blender until smooth. (Note: Be careful not to overfill blender; the hot liquid can splatter.) Add evaporated milk and hot pepper sauce, and season with salt and pepper. Yields about 1 3/4 cups per serving.

POINTS® Value | 2
Servings | 4
Preparation Time | 14 min
Cooking Time | 20 min
Level of Difficulty | Easy

Ingredients

• 1 pound frozen salad-size shrimp
• 12 ounces fat-free evaporated milk
• 1 cup light coconut milk
• 1 cup water
• 1-2 tablespoons red, yellow, or masaman curry paste
• 2-3 drops imitation coconut extract (optional)
• 9 ounces frozen French-style green beans
• 3 ounces packaged rice noodles (i.e. rice sticks)
• 6 tablespoons mint leaves
• 6 tablespoons unsalted dry roasted peanuts

Directions

Place the shimp in a colander in the sink; rinse with cold running water, tossing occasionally, until thawed, about 3 minutes. Drain well and pat dry with paper towels; set aside. Meanwhile, combine the evaporated milk, coconut milk, water, and curry paste in a soup pot; bring to just below boiling. Add the green beans and rice noodles; bring to a simmer. Reduce the heat and cook, stirring occasionally, until the noodles and beans are just tender, 8-10 minutes, depending on the thickness of the noodles. Stir in the shrimp and continue cooking until heated through, 3 minutes more. Ladle into bowls and top each portion with a tablespoon of chopped mint and peanuts.

Serving Size: 1 cup (generous)

Points per Serving: 6

Notes: You can save 1 Point per Serving by omitting the peanuts. Also, if you substitute chicken for the shrimp, the Points may be higher — depends on how much chicken you add.

Source: WW Magazine (not sure what month/yr)

Ingredients

• 8 ounces pasta
• 1 can ripe olives, drained and halved
• 2 (14 ounce) cans diced tomatoes
• 2 teaspoons minced garlic
• 1 small onion, chopped
• 1 (15 ounce) can kidney beans
• 1/2 cup fat-free Italian salad dressing
• 1 bell pepper, cut into strips
• 1 (10 ounce) bag frozen stir fry veggies

Directions

Cook and drain pasta.

In frying pan add garlic, beans, diced tomatoes, and veggies. Sauté for five minutes.

In a large bowl with a tight fitting lid, combine all ingredients and toss to mix. Refrigerate for several hours until ready to serve.

10 (1-cup) servings = 4 WW points per serving

Calories: 195; fat 1 g; fiber 3

Ingredients

• 2 to 3 tablespoons pimiento, in thin strips
• 1 avocado, cut into crescents
• 1 cup Tomato French Dressing or Catalina dressing
• 1 tablespoon lemon juice
• 1 1/2 cups boned, cooked chicken, in thin strips
• 1 cup ripe olives, sliced
• 1/3 cup green pepper, cut into strips
• 1/4 cup red onion, finely chopped
• 4 cups shredded lettuce

Directions

Add lemon juice to the dressing. Refrigerate until ready to use.

Combine all salad ingredients except avocado Refrigerate.

Just before serving, add avocado. Arrange salad on bed of shredded lettuce. Shake dressing and pour over salad.

Makes 4 servings.

6 pts per serving

Calories: 278 per serving.

Diabetic exchanges per serving: fruit 0, vegetable 1, bread 0, milk 0, meat 2, fat 2