Smoky Tomato Soup with Grilled Swiss Toast

2 Servings of Soup @ 2 points each. Each toast is 2 points.

1 teaspoon olive oil

1-3 garlic cloves, minced

1/4 teaspoon smoked paprika

2 14oz cans fire roasted tomatoes, undrained

1/2 naval orange, halved

2 Tablespoons chopped fresh parsley

Heat oil and saute onions, garlic, and paprika until tender, about 3 min. Add tomatoes and orange quarters; cook 8 min, stir often. Squeeze juice from orange slices using tongs or back of wooden spoon, discard rinds. Serving = 1 1/2 cups. Top with parsley.

Top whole wheat bread slick with slice of 2% swiss cheese and lightly toast in oven.

Cowboy Stew

3 Servings at 7 points each

1/2 lb lean stew meat

2 med potatoes, cubed

1/4 cup chopped onion

salt and pepper

14 oz. can of Bush’s Original Baked Beans

Combine beef, potatoes, onion, salt and pepper and place in crockpot. Pour beans and sauce over beef mixture. Cook on low for 8-10 hours or until beef is tender. Divide into 3 servings.

Greek Tilapia

3 Servings @ 5 points each

3/4 lb Tilapia fillets

2T fresh squeezed lemon juice, 2T Olive Oil, 1/2 T Worcestershire, 1/2 T Greek Seasoning

Combine all ingredients; marinate for 1-2 hours. Place in shallow baking dish and back covered at 350 for 20 minutes or until flakey.

Whole Wheat Blueberry Muffins

Whole Grain Goodness

Eating at least 3 servings of whole grains daily may help reduce blood cholesterol. Look for the word "whole" to be sure you get the whole grain.

Substitution

Fresh blueberries in season? They can be used instead of the frozen berries.

  25 ratings : 17 reviews

Whole Wheat-Blueberry Muffins

Whole wheat flour and a touch of honey update classic blueberry muffins. From eatbetteramerica.

prep time:15 min

start to finish:35 min

makes:12 muffins

Topping

2 tablespoons packed brown sugar

1/4 teaspoon ground cinnamon

Muffins

3/4 cup fat-free (skim) milk

1/4 cup canola or soybean oil

1/4 cup honey

1 egg

1 cup Gold Medal® all-purpose flour

1 cup Gold Medal® whole wheat flour

3 teaspoons baking powder

1/2 teaspoon salt

1 cup Cascadian Farm® frozen organic blueberries (do not thaw)

1. Heat oven to 400°F. Spray 12 regular-size muffin cups with cooking spray, or place paper baking cup in each muffin cup. In small bowl, stir together topping ingredients; set aside.

2. In large bowl, beat milk, oil, honey and egg with spoon until well blended. Stir in flours, baking powder and salt just until dry ingredients are moistened (batter will be lumpy). Gently fold in blueberries.

3. Divide batter evenly among muffin cups (cups will be full). Sprinkle with topping.

4. Bake 18 to 20 minutes or until toothpick inserted in center comes out clean and muffins are golden brown. Immediately remove from pan.

High Altitude (3500-6500 ft): Decrease baking powder to 2 teaspoons. If using paper baking cups, spray with cooking spray before adding batter.

Nutritional Information

1 Muffin: Calories 170 (Calories from Fat 50); Total Fat 5g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 20mg;Sodium 230mg; Total Carbohydrate 26g (Dietary Fiber 2g, Sugars 10g); Protein 4g Percent Daily Value*: Vitamin A 0%; Vitamin C 0%; Calcium 10%; Iron 6% Exchanges: 1 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 1Fat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.

3 points per muffin

Spicy Black and Red Bean Soup

Spicy Black and Red Bean Soup

Rated: Submitted By: Chelsea Photo By: adaghst Prep Time: 15 Minutes Cook Time: 1 Hour 10 Minutes Ready In: 1 Hour 25 Minutes Servings: 10

"Vegetables lightly sauteed are combined with Mexican-style stewed tomatoes, green chilies and corn in this recipe using canned black and kidney beans."

INGREDIENTS:

1 tablespoon vegetable oil 1 1/2 cups chopped onion 1 1/4 cups sliced carrots 2 cloves garlic, minced 3 cups chicken broth 2 teaspoons white sugar 1 (16 ounce) package frozen shoepeg corn

1 (15 ounce) can kidney beans, drained and rinsed 1 (15 ounce) can black beans, rinsed and drained 1 (14.5 ounce) can Italian-style stewed tomatoes 1 (14.5 ounce) can diced tomatoes, drained 1 (4 ounce) can diced green chiles

DIRECTIONS:

1.	Heat the oil in a large Dutch oven over medium-high heat until hot. Add onion, carrot, and garlic; saute 5 minutes. Stir in broth, sugar, corn, beans, tomatoes, and chilies; bring to a boil. Cover, reduce heat, and simmer 2 hours.
2.	This soup can also be prepared in a crock pot. Combine everything in the pot, and cook on HIGH for the first hour. Turn the temperature down to LOW, and cook 7 more hours.

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Printed from Allrecipes.com 1/6/2010

I did this in my crockpot and added a can of creamed corn, cumin, chili powder, and cajun seasoning. I also added Andouille Sausage. I also only used one can of tomatoes.  I ate it with lite sour cream, shredded cheese and a flour tortilla on the side. YUMMO! The soup with sausage is 6 points... without, it is 3 points.