[CHANGES] recipes, duplex and group

[Sandra Ahten]

Friends,

1) I've been getting requests for some of my tried and true recipes...so I 
thought I would resend them. I've included estimated Weight Watcher points.

2) I have a two bedroom duplex, at 1408 S. Vine, in Urbana available on 
August 1. Let me know if you would like details.

3) Weight loss support group "Changes" starts next Tuesday July 20. I  am 
definitely offering a group at 5:30pm.  I am also considering offering a 
group at 10:30am. Let me know if you are interested in details on either of 
them. Many of you keep asking if and when I'm coming back to Weight 
Watchers. That is not in my plan. You should try the Changes groups. If you 
appreciated my leadership then... I'm sure you'll appreciate this group... 
where I can give you a little more individual attention and help with 
accountability too.

Take Good Care,
Sandra Ahten
217-367-6345


EASY CHEESY SOUP
makes 10 cups; 1 cup = 1 point
NOTE: There are hundreds of variations to this. All of them call for
1 can of tomatoes, 3 cans of water or broth, and 10 oz of Velveeta
Light cheese with a variety of veggies, fresh or frozen.

1 bag frozen chopped broccoli
1 can Rotel tomatoes (or any spicy tomatoes)
3 cans fat-free chicken broth or vegetable broth
1 onion, diced
1 stalk celery, thinly sliced
1/2 jar hot salsa
10 oz. Velveeta Light cheese, cut into cubes

Chop broccoli into smaller pieces in blender (if desired). Blend it with
tomatoes, broth, onion, celery, and salsa. Cook until onion and celery get
tender. Remove from heat. Stir in Velveeta cubes. Heat until cheese melts.

If this is too thin for your taste, add a little cornstarch mixed
with cold water to the heated mixture.

5-CAN SOUP
Makes 8 cups; 3 points for the whole pot!

1 can (14.5 oz) Del Monte Fresh Cut Whole New Potatoes, drained and cubed
1 can (14.5 oz) Del Monte Fresh Cut Sliced Carrots, drained
1 can (14.5 oz) Del Monte Fresh Cut Zucchini with Italian-Style Tomato Sauce
1 can (14.5 oz) Del Monte Fresh Cut Diced Tomatoes with Basil, Garlic
and Oregano
1 can (14 oz) fat-free chicken or vegetable broth

Combine all ingredients in a large pot. Bring to a boil, then reduce
heat and simmer 3 minutes. Season to taste with salt and pepper.

GOAT CHEESE AND HERB-STUFFED CHICKEN BREAST
(from Weight Watchers "Simply Delicious" cookbook)
Makes 4 servings, 6 points each

Brushing the chicken with a little reduced-calorie mayonnaise rather
than dipping in flour and egg before dredging in bread crumbs saves
time, cuts calories, and tastes terrific. The herbs called for in
this recipe are fresh, but if you don't have fresh basil, use dry.
Rather, increase the scallion to two.

2 ounces goat cheese
2 oil-packed sun-dried tomatoes, rinsed under water, patted dry, and
finely chopped
1 scallion, chopped
1 T. chopped fresh basil
2 t. chopped fresh thyme
1/4 c. plain dry bread crumbs
4 (1/4 lb) skinless, boneless chicken breast
4 t. reduced-calorie mayonnaise

1) Preheat the oven to 425 degrees F. Spray a nonstick baking pan
with nonstick spray.
2) Combine the cheese, tomatoes, scallion, basil, and thyme in a
bowl, mashing with a fork until blended. Place the bread crumbs in
another small bowl.
3) Cut a pocket into the side of each breast about 2 1/2 inches
long. Place 1/4 of the cheese mixture inside each slit. Lightly
press the pocket closed with a fork. Brush the top side of each
breast with the mayonnaise. Dip the chicken, one piece at a time,
coated-side down, into the bread crumbs. Transfer, coated side up,
to the baking pan.
4) Spray the tops of the chicken lightly with nonstick spray. Bake
until the chicken is cooked through and the crust is golden, about 25
minutes.

If you are using sun-dried tomatoes from a bag instead of packed in oil,
soak them for 10 minutes in water, then pat dry before chopping. Use 4-6
slices of these sun-dried tomatoes.

VEGAN BBQ
TVP is textured vegetable protein. It and Nutletts can be purchased
from the bulk bins at health food stores (such as Natural Gourmet)
in the exact quantities needed.

Makes 5 one-half cup servings, 1 point each.

In a large skillet, saute 1 medium chopped onion in nonstick spray.
Add
1/2 cup dry TVP
1/2 cup Nutletts or Grapenuts
2 cups V-8 juice (spicy or regular) or tomato juice
Cook over meduim heat about 15 minutes, or until all liquid is absorbed.
Add 1/2 - 3/4 cup bar-b-que sauce and simmer until throughly heated.

SNICKERS PIE
Makes 8 servings, 3 points each

1 pint (2 cups) low-fat chocolate or vanilla frozen yogurt, softened
slightly
1 8 oz. container lite whipped topping
1 pkg. sugar-free, fat-free instant chocolate pudding
1/3 cup crunchy peanut butter
1/3 cup Grapenuts or Nutletts

Mix all ingredients together with a mixer. Spread in an 8- or 9-inch
pie pan. Drizzle with a teaspoon of chocolate syrup. Freeze until firm.

"Veggie Burgers" for 35 of your closest friends
2 points each
(I adapted it from the WW "Great Cooking Everyday" cookbook. The original
recipe makes 4 burgers.)

I have included the points per item [in brackets] so that if you decide to
adapt the recipe, you can recalculate the points.

2 lbs carrots (7 cups shredded) [7]
5 stalks celery
1 pound mushrooms
2 green peppers, seeded and coarsely sliced
1 large white onion, coarsely chopped
1 medium red onion, coarsely chopped
15 or more fresh basil leaves
15 cilantro leaves
1 lb. firm tofu [10]
3 T. dried thyme
10 cloves garlic
-------
Blend in a food processor in bathes, then drain the mixture slightly
-------
2 cups matzo meal (found with the kosher foods--not matzo soup mix) [16]
1 cup walnuts [20] -- after measuring, chop finely
2-1/2 T. salt
2 T. pepper
6 eggs, slightly beaten [12]
1 cup dry oatmeal [5]
1/4 cup matzo meal for dredging [6]
------
Use a 1/4 cup measuring cup or an ice cream scoop to make your patties.
Scoop the mixture, then turn it into the matzo meal for dredging. Turn it
over for dredging on the other side. If your mixture has too much liquid for
this, try draining again -- or you may need to add more oatmeal. But try to
handle the patties without getting rid of too much moisture so they are not
dry when you cook them.
------
Bake on a cookie sheet sprayed with nonstick spray at 475 degrees F for 9-12
minutes. I found that I really didn't need to turn them, though the original
recipe says you should.
-----
Total 76 points divided by about 35 burgers equals 2.17 points per burger. I
freeze them individually on a cookie sheet lined with wax paper. When they
are frozen I put them in a plastic bag. I take them out individually and
grill the frozen patties.

ZERO-POINT CABBAGE SOUP

1 head of cabbage, chopped
6 large onions, chopped
2 green peppers, chopped
2 cloves garlic, chopped
1 14-1/2 oz. (fat-free) chicken or vegetable broth
1 11-1/2 oz. can V8 juice
1 28-oz. can crushed tomatoes
1 packet Lipton onion soup mix
basil and chives to taste

Combine all ingredients. Add more water, salt, and pepper to taste.

EIGHT-CAN SOUP
1-1/2 points per cup

1 11-oz. can Del Monte summer crisp yellow corn
1 15-oz. can of sliced white potatoes
1 14.5-oz. can of diced tomatoes
1 15-oz. can of cut okra or green beans
1 15-oz. can of Veg All
1 can of Hormel chili with beans
1 can of Hormel chili without beans
1 can of Campbell's Old Fashioned Vegetable soup

Open all cans (do not drain) and empty into the pot. Heat and
enjoy!

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