Ingredients
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1 Tbsp canola oil, or vegetable oil
4 medium corn on the cob, kernels removed
1 1/2 tsp garlic powder
1/8 tsp table salt, or to taste
1 tsp paprika

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Directions

Preheat oven to 375F. Pour oil into a large, sided baking pan. Add corn, garlic powder, salt and paprika. Stir to mix.

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Bake until crisp, shaking pan occasionally, about 45 minutes. Yields about 1/2 cup per serving. (Note: Check after 25 minutes to make sure smaller pieces of corn are not burning. Store any uneaten kernels in an airtight container in the refrigerator for up to 3 days. To recrisp any soft kernels, reheat in oven on a sheet pan until crispy.)

POINTS Value: 2
Servings: 4
Preparation Time: 10 min

Cooking Time: 30 min

Ingredients

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2 cup fat-free skim milk
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2 tbsp light corn syrup
1 tsp vanilla extract
2 cup seltzer
2 cup fat-free vanilla ice cream

Directions

In a large bowl, whisk together milk, corn syrup and vanilla. Pour about 1/2 cup of mixture into each of 4 tall glasses.

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To each glass, add 1/2 cup each of seltzer and ice cream. Serve immediately.

POINTS value: 3
Servings: 4
Preparation Time: 7 minutes

1 pound medium shrimp
1 pound cockles, mussels or small clams
1 jar roasted red peppers 12 to 16 oz.
1 tablespoon Cajun Spice
2 tablespoon Karo syrup

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2 tablespoon Olive oil
1 tablespoon (15 g) cilantro ­ finely chopped

Salt and pepper to taste

Directions

Rinse shrimp, pat dry. In small bowl, mix Cajun Spice with Karo syrup. Generously rub over shrimp, let it marinade for 15 minutes. In a blender, place roasted red peppers with 1/4 cup water; puree until smooth; pour into a small bowl; stir in cilantro, salt and pepper. In a large skillet, heat olive oil over medium heat; saute shrimp and cockles at the same time; shrimp 8 to 10 minutes or until cooked through stirring frequently; cockles until open. Brush puree over shrimp and serve

Makes 4 servings

Ingredients

1 sprays olive oil cooking spray, (5 one second sprays)

(enough to coat baking sheet and cheese sticks)

8 oz canned tomato sauce
2 tsp ground oregano
2 slice whole-wheat bread, torn
1 tsp dried thyme
8 oz part-skim mozzarella cheese, cut into 8 finger-like strips
2 Tbsp honey mustard

Directions

Preheat oven to 400F. Coat a baking sheet with cooking spray.

In a small saucepan, combine tomato sauce and 1 teaspoon of oregano; set pan over low heat and simmer 10 minutes.

Meanwhile, in a food processor, combine bread, remaining teaspoon of oregano and thyme; process until mixture resembles fine crumbs. Place crumbs in a shallow bowl. (Tip: Use the ends of the loaf of bread for the bread crumbs since those slices are often uneaten.)

Coat cheese sticks with honey mustard. Transfer cheese to bread-crumb mixture and turn to coat. Arrange cheese on prepared baking sheet and lightly coat with cooking spray.

Bake until golden brown, about 4 to 5 minutes. Serve with tomato sauce on the side. Yields 2 cheese sticks and about 1/4 cup of sauce per serving.

POINTS value: 5
Servings: 4
Preparation Time: 12 minutes
Cooking Time: 10 minutes

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Ingredients

1 sprays cooking spray
2 cup unsweetened frozen blackberries, or fresh blackberries
2 Tbsp powdered sugar
1 cup Aunt Jemima Original Pancake Mix, or other brand
1/4 cup flax seed
1/4 cup wheat germ, toasted-variety
1 cup fat-free skim milk
3 large egg white(s)

1 Tbsp walnut oil, roasted-variety
1 tsp vanilla extract

2 medium banana(s), thinly sliced

Directions

Coat a griddle or large nonstick skillet with cooking spray and preheat over medium heat.

In a small saucepan, combine blackberries and powdered sugar; set pan over medium heat and bring to a simmer. Cook until sauce thickens and reduces, about 10 minutes.

Meanwhile, in a large bowl, combine pancake mix, flax seeds and wheat germ; mix with a fork to combine. Add milk, egg whites, oil and vanilla extract; whisk until large lumps disappear (ignore any small lumps).

For each pancake, pour a scant 1/4-cup of batter onto hot griddle or skillet. Cook until bubbles appear around edges and then top each pancake with banana slices; flip pancake. Cook until golden on both sides, about 1 minute more.

Remove cooked pancakes to a serving plate and cover with foil to keep warm (or keep warm in a 250F oven). Repeat with remaining batter to make 12 pancakes. Serve pancakes with blackberry syrup spooned over top. Yields 3 pancakes and about 3 tablespoons of syrup per serving.

POINTS Value: 8
Servings: 4

Preparation Time: 15 min
Cooking Time: 15 min

250g dried rice stick or vermicelli noodles
2 tbsp oil
1 red onion, sliced
1 – 2 large red chillies, sliced

2 garlic cloves, crushed

2 cups sliced Chinese cabbage
150g snowpeas, diagonally sliced lengthways
500g large green king prawns, peeled de-veined
250g calamari rings
1 cup bean sprouts
1/2 bunch coriander leaves, roughly chopped

2 tbsp crushed peanuts
2 green spring onions, finely chopped, to garnish
1 lime, cut into wedges, to garnish

Sauce
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1 tbsp corn flour
1 tbsp lime juice or tamarind paste
3 tbsp fish sauce
2 tbsp palm sugar (chopped) or brown sugar

Directions

Place noodles in a bowl. Cover with boiling water whilst preparing the other ingredients.

Combine sauce ingredients in a jug and set aside.

In a very hot wok, heat 1 tbsp oil then add onion and stir fry for 1 minute. Then add chilli and garlic and cook for another minute.

Add cabbage and snow peas and cook until cabbage has just wilted. Remove from wok and set aside.

Heat wok again until very hot, add remaining oil and cook prawns and calamari until just changed colour.

Add the cabbage mixture and drained noodles. Pour over sauce, and cook stirring continuously, for 1-2 minutes until sauce thickens and coats noodles. Stir in bean shoots, coriander leaves and half the peanuts. Serve on a large plate garnished with remaining peanuts, spring onions and lime wedges.

Makes 4-6 servings

Prep Time: 20 minutes
Cook Time: 10-15 minutes

Ingredients

1 cup snow peas, trimmed
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2 medium carrot(s), thinly sliced or julienned
2 cup shiitake mushroom, trimmed

1/4 pound asparagus, cut into 3-inch pieces
1 pound scallops
1/4 cup teriyaki sauce
2 Tbsp soy sauce
3 Tbsp rice vinegar

Directions

Place snow peas, carrots, mushrooms and asparagus into a steamer over boiling water. Cover and cook until tender, about 3 to 5 minutes.

While vegetables are cooking, heat a nonstick skillet over high heat. Add scallops and let brown, about 2 minutes. Turn and cook until firm and opaque, about 2 minutes more. Remove from heat and add teriyaki sauce.

Toss vegetables with soy sauce and rice vinegar.

Divide vegetables among 4 plates, top with scallops and serve. Yields about 3 ounces of scallops and 1 1/4 cups of vegetables per serving.

Notes
POINTS Value: 3

Makes 4 Servings

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Preparation Time: 20 min
Cooking Time: 10 min

2 Egg whites
2 tbl. Cornstarch
Juice of 1/2 lemon
1 cup Dry, course bread crumbs
1 Tbl Fresh parsley chopped

1 teaspoon Kosher salt
1/4 teaspoon Ground black pepper
Zest of 1 lemon minced
1/2 cup Parmesan cheese grated
3 tbl. Olive oil
Sage-Butter Sauce
3 tbl Shallots minced
1/2 cup Dry white wine

1/2 cup Heavy cream
1/2 cup Chicken broth
1 teaspoon Fresh lemon juice


4 Tbl Unsalted butter cold, cubed
1 teaspoon salt,white pepper,cayenne to taste
1 teaspoon Fresh sage minced

Directions

Preheat oven to 450 degrees F.

Prepare the chicken by halving and then halving again lengthwise. (Whole chicken breast are a bit too big. Making smaller pieces ensures that the coating will not burn before the chicken is cooked through.) Pound to about 1/2 inch thick.

Blend the egg whites, cornstarch, and lemon juice with a fork in a wide, shallow dish; set aside. Combine the bread crumbs, parmesan, parsley, salt, pepper, and zest in a second wide, shallow dish.

To crust the chicken breasts, dip each in the egg white mixture and then roll in the bread crumbs. Then transfer the chicken to a rack set over a baking sheet. Air-dry the chicken for 20-30 minutes to help set the crumbs.

To cook, first saute the chicken on the stove in an ovenproof skillet. As you put the chicken in the pan, lay it towards you. This way each piece will rest on top of any crumbs that fall off. Saute until the chicken is golden and crisp on one side, then carefully flip the pieces over. Cook until golden.

Finally, transfer the whole pan to a 450 degree oven to finish. Cook for 8 to 10 minutes in the oven.

If you are serving this with Sage-Butter Sauce and Roasted Potatoes with Garlic and Rosemary, begin roasting the potatoes while the chicken is air drying on the rack, then prepare the sauce and keep it warm in a warm water bath. It will hold just fine for at least an hour.

Sauce
Saute the shallots in butter in a small saucepan over medium heat until soft, 2 – 3 minutes.

Add the wine, cream, broth and lemon juice. Simmer until reduced by half, 8 – 10 minutes. Whisk in butter, 1 tbsp at a time, stirring constantly. Do not add more butter until previous addition has melted completely. Finish sauce with sage and seasonings. Keep warm in a warm water bath until ready to serve.

1 tablespoon Butter
1 teaspoon Olive oil
1/2 pound Sea scallops
Salt and pepper
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1/3 cup Heavy cream
1/4 teaspoon Powdered saffron

Directions

In a heavy frying pan heat the butter and olive oil over medium heat. Saute the scallops, stirring, about 4 minutes, just until they turn opaque. Season with salt and pepper to taste. Remove scallops to serving platter. Drain any excess fat from pan. Add cream and powdered saffron to the pan and bring to a quick boil. Stir and cook for about 1 minute. Turn off heat and return the scallops to the pan. Stir to coat and return to serving platter.

Makes 2 servings

Ingredients

3 sprays cooking spray
1 pound chicken breast, uncooked, boneless, skinless, cut into thin strips
1 Tbsp Dijon mustard
2 1/2 packet uncooked instant oatmeal, 1 oz each (about 1 cup total)

2 tsp garlic herb seasoning, preferably salt-free
1/2 tsp table salt

1/4 tsp black pepper
2 large uncooked potato(es), Russet, peeled and cut into 1/2-inch-thick fries or wedges

1 tbsp Creole seasoning
1/2 cup fat-free ranch salad dressing

Directions

Preheat oven to 400F. Coat a large baking sheet with cooking spray.

Coat chicken strips with mustard. Combine oats, garlic-herb seasoning, salt and pepper in a shallow dish. Dip chicken strips in oat mixture and turn to coat. Place chicken strips on prepared pan.

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Arrange potatoes around chicken on pan. Lightly coat potatoes and chicken with cooking spray. Sprinkle potatoes with Creole seasoning.

Bake until chicken is cooked through and both chicken and potatoes are tender and golden brown, about 30 minutes. Serve chicken and potatoes with dressing on the side. Yields about 3 ounces of chicken, 1/2 a potato and 2 tablespoons of dressing per serving.

POINTS value of: 6
Servings: 4

Preparation Time: 15 min
Cooking Time: 30 min