Chicken Teriyaki with Broccoli

Chicken Teriyaki with Broccoli

	2 medium garlic cloves, minced
	1 pound uncooked boneless, skinless chicken breast, cut into 1-inch cubes
	4 medium scallions, chopped (green and white parts)
	1/2 cups fat-free chicken broth
	2 Tbsp teriyaki sauce
	2 cups cooked brown rice, regular or instant, kept hot
	4 cups broccoli, fresh, florets, steamed

(filling foods: chicken, scallions, chicken broth, brown rice, broccoli)

Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. When hot, add garlic; cook, stirring, about 1 minute. Add chicken; cook until golden brown on all sides, stirring often, about 5 minutes.

Add scallions; cook until soft, stirring, about 2 minutes. Add broth and teriyaki sauce; simmer until chicken is cooked through and sauce reduces slightly, about 5 minutes.

Spoon 1/2 cup of cooked rice into each of 4 shallow bowls; spoon about 1 cup of chicken mixture and 1/2 cup of broccoli over each serving.

4 servings. 5 points a serving (including the rice)

I added steamed carrots on the side.

My kids ate this so well. I couldn't believe it. Bryan ate almost as much chicken as I did. I think that I only had a little more than 1/2 cup chicken on mine, not the full cup it calls for.

Pomegranate Apple Salad

To help keep the squirting of the seeds down, put the halves of pomegranates in a bowl full of water. It helps immensely to keep the mess down (and the white parts float).













Pomegranate Apple Salad

1 cup skim milk
1 small package sugar free vanilla pudding
1/4 cup powdered sugar
8 oz cool whip free
1 pomegranate
4 or 5 apples chopped

Mix milk, pudding, and powdered sugar until thick. Fold in cool whip. Add apples and the pomegranate seeds.

The sauce part makes an excellent dip for any fruit. Yummy!!

21 points total for the whole salad. I didn't measure exactly how much it makes, but I am guessing that would make about 10 3/4 cup servings.

2 points for 3/4 cup.

Eggs with Spinach

Spinach Eggs
2.5 points or 4 points (depending on the eggs)

1 tsp oil
1/2 onion chopped
1 cup (or more) fresh spinach chopped
3 egg whites slightly beaten (or two egg whites and a whole egg)
1/8 cup fat free shredded cheese
salt and pepper to taste

Saute' chopped onion in oil. Add chopped spinach and cook until it starts to wilt. Add eggs. You can either scramble them or make an omelet. Add cheese at end.

YUMMY breakfast with an easy serving of veggies added!

Fruit Salad

Sorry no picture, but sooooo good. It could easily be a dessert!

1 20 oz can crushed pineapple in its own juice
1 small box instant banana cream sugar free-fat free pudding
3 small apples cored and cut up
1 cup red grapes-halved
1 cup mini marshmallows
1 8 oz cool whip free

Mix pineapple and juice with pudding
When mixed well-add apples, grapes and cool whip
Fold in marshmallows last.

Makes 9-1 cup servings
1 point per cup!!!!

Crustless Pumpkin Pie

Another one without the picture but I thought it would be helpful to have this recipe before thanksgiving and when we eat it at Thanksgiving I'll try to get a picture.

1 point per serving 8 points whole pie
[don't eat the whole pie, I'm told you don't want to experience that :-)]
1 15 oz can pumpkin
1 12 oz can evaporated skim milk
3/4 cup egg substitute or 3 egg whites
1/2 t. salt
3 t. pumpkin pie spice
1 t. vanilla
2/3 c. splenda ( or another sugar substitute you like)
combine all ingredients and beat until smooth. Pour into a 9 inch sprayed pie pan bake at 400 degrees for 15 minutes and then 325 degrees for 45 minutes. If you eat two servings that is two points and a serving of fruits and veggies.

*1 t. pumpkin pie spice = 1/2 t. cinnamon, 1/4 t. ground ginger, 1/8 t. ground allspice or ground cloves, 1/8 t. ground nutmeg.

Black Bean Brownies

I know they sound awful and when I make them later this week I'll post a picture but I thought I would post the recipe first.

Black Bean Brownies
1 can black beans
1 box brownie mix
water

Drain and rinse the can of beans. Place the beans back into the can and fill with water. Pour water into brownie mix. Mash beans and add to brownie mix & water. Stir till mixed together don't over mix, brownies are better that way. Pour into a 9 X 13 sprayed pan. Cook according to the box directions.
I was surprised at just how rich these are.
Cut into 20 pieces. Enjoy.
1 brownie is 3 points. A regular brownie from the box is 4-5 points.

Rice and Beans

1/3 cup brown rice

1/3 cup black beans
1/3 cup frozen peas
1/3 cup frozen corn
1/4 cup sweet mini peppers
1/4 cup onion
1 tsp olive oil
1/8 cup fat free shredded cheese
1/3 cup salsa

5 points total

This was too much for me to eat, but the portions I wrote down is what is on the plate. I sauteed the onion and the peppers in the oil. YUM! That is my favorite way to eat my oils. This is one of my favorite meals of all time. My husband and kids roll theirs up in tortillas to make "tacos." They use ranch and BBQ sauce with theirs. This meal keeps me feeling very satisfied for a long time. I love it.