Saturday, September 27, 2008

Hand Pulled Pork BBQ

3 lb. lean pork roast
1 1/2 TBSP Worcestershire sauce
1 1/2 cup Ketchup
2 1/4 TBSP lemon juice
2 1/2 TBSP vinegar
3/4 TBSP prepared mustard
1/2 Cup Splenda
3/4 Cup water
2 TBSP liquid smoke

Place pork roast in water and boil until fork tender. I use a pressure cooker instead but if you don't have one the boiling will work and it gets most of the fat out.

Mix all the rest of the ingredients except liquid smoke in a sauce pan and simmer for 20 minutes. Remove from heat and stir in liquid smoke.

Place pork roast on a plate and use two forks to pull the meat apart into shreds.

Place shredded pork in a sauce pan and pour enough BBQ sauce over to cover slightly. You may have to adjust how much sauce you use to your taste.

WW Points = 2 (1/4 cup)
Callories = 102 (1/4 cup)

Pumpkin Custard

This is basically a pumpkin pie without the crust. I've just made it more weight friendly.

1/4 cup egg beater
16 oz. can pumpkin
12 oz. can fat free evaporated milk
2/3 cup splenda (or amount to equal 2/3 c. sugar)
1 tsp. ground cinnamon
1 tsp. pumpkin pie spice
1 tsp. vanilla extract

Mix everything together and pour into a Pam sprayed casserole dish.
Bake at 350 degrees until knife inserted 1 inch from center comes out clean.

Makes 6 servings

WW Points = 2
Calories = 88

Cheesy Chicken

1 chicken breast (skinless/boneless)
1 tsp. olive oil
1 large slice onion
1/4 tsp. chopped garlic
2 oz. Colby/jack cheese

Saute first four ingredients until tender.
Cover with cheese and cover to melt.

Serve over rice or pasta.

WW Points = 5 (without rice or pasta)
Calories = 228 (without rice or pasta)

Chicken Paella

1 Chicken breast (boneless/skinless)
2 Tomatoes chopped (or one medium can diced tomatoes)
1/2 Medium onion (sliced)
1/2 Green pepper (sliced)
1 clove garlic (chopped)
2 oz. Mozzarella Cheese
1 tsp. olive oil

Saute chicken breast lightly on both sides in olive oil in skillet.
Spread onions, green pepper and garlic over top.
Pour tomatoes over that and place a lid on skillet.
Simmer until onions and green peppers are soft. (Chicken will be done at that point) You may have to add a little water at times to keep it from burning.
Remove lid and top with cheese, replace lid and simmer until cheese is melted.

Great served over rice or pasta.

Makes 2 servings.

WW points = 6 per serving (without rice or pasta)
Calories = 272 per serving (without rice or pasta)

Thursday, September 25, 2008


1 TBSP Olive Oil
1 whole bunch celery chopped
1 medium tomato chopped
1 green pepper chopped
1 lb. lean ground beef (97/3)
1 8 oz. package noodles
1 can mushrooms or fresh
1 large can diced tomatoes
1 tsp. basil
salt and pepper to taste

Cook noodles according to package while preparing the rest of the recipe.
In a large dutch oven saute and cook until tender, celery, onion and green pepper.
Add ground beef and continue cooking until beef is browned.
Add remaining ingredients including noodles and stir well.
Place lid on dutch oven and place in the oven for 1 hour at 325 degrees.

Great served with cole slaw and garlic bread. (using light wheat bread of course)

WW points = 4 (for 1/12 of recipe)
Calories = 211.2 (for 1/12 of recipe)

Note: My great aunt gave me this recipe and she used a whole stick of butter to saute the veggies in and it was a lot better but not as healthy so I substituted the small amount of olive oil and it is still good. Momma always served saltines and butter with it and that I don't do anymore either. But just wanted to let you know that this is a recipe I grew up on and we had really often.

Monday, September 22, 2008

Bran Muffins

1/2 cup boiling water
1/2 cup grape nuts cereal
1/4 cup crisco shortening
3/4 cup splenda (or equivalent to 3/4 cup sugar)
1/4 cup egg beaters
2 cups low fat buttermilk
1 cup all-bran cereal
1 1/4 cups self rising flour

In a small bowl, pour boiling water over grape nuts cereal and set aside.
In a large bowl, cream the shortening and splenda.
Add the egg beaters and buttermilk and mix well.
Add the flour and mix well
Add the soaked grape nuts mixture and mix well.
Fold in all-bran cereal.

Fill, Pam prayed muffin tins to 3/4 full. Bake 400 degrees for 14-18 minutes or until tops of muffins bounce back when poked with a finger.

This is great for breakfast. Batter will stay fresh in the refrigerator for up to 6 weeks. I prepare them all at once and freeze the muffins. Take them out of the freezer and microwave for 30 seconds wrapped in a paper towel and they are just as if they just came out of the oven. Makes one dozen.

WW points = 3
Calories = 211

Spaghetti Sauce

1 pound lean (97/3) ground beef
1 medium onion chopped
1 large can diced tomatoes
1 large can tomato sauce
1 tsp. chopped garlic
1 tsp. basil
2 tsp. oregano
2 TBSP Parmesan Cheese

Brown ground beef and onion in large dutch oven.
Add remaining ingredients and simmer for 1 hours.

WW points = 3 for 1 cup
Calories = 161

Watergate Salad

1 package Fat-Free/Sugar-Free Instant Pistacio Pudding Mix
1 medium can crushed pineapple (in it's own juice)
1 9oz container Cool Whip Free

Combine pudding mix and pineabble.
Fold in Cool Whip.

Makes 8 servings.

WW points = 1 per serving
Calories = 35.6


1 pound lean (97/3) ground beef
1 medium onion chopped
1 large can diced tomatoes
1 large can tomato sauce
4 TPSP chili powder
4 cups water
2 medium cans pinto beans (approx. 4 cups)

Brown ground beef and onion in large dutch oven.
Add remaining ingredients and simmer for at least 1 hour. Better if cooked longer.

WW points = 3 for 1 cup
Calories = 158 for 1 cup

Strawberry Pie

1 package fat-free/sugar-free strawberry jello
1 package fat-free/sugar-free vanilla cook-n-serve pudding (must be cook-n-serve)
1 and 1/2 cups water
1 quart strawberries
1 ready made graham cracker crust

In a medium sauce pan, mix jello and pudding together well.
Add water and turn heat to medium.
Cook stirring constantly until mixture comes to a boil and becomes transparent.
Remove from heat and let set while slicing strawberries into pie shell.
Pour cooked mixture over strawberries and refrigerate until cold.

Can be served with Cool Whip Free.

Yields 8 slices.
WW points (without Cool Whip) = 1 per slice.
Calories = 148