French Toast

Makes 4 servings

Ingredients

1/2 cup egg substitute

1 tbsp sugar

1/2 tsp cinnamon

4 small flour tortillas

1 tbsp margarine

1 peach, sliced

Place the egg substitute in a shallow bowl. In another shallow bowl, combine

the sugar and cinnamon. One at a time, coat the tortillas in the egg substitute,

then dip them in the cinnamon sugar. In a medium nonstick skillet, melt the

margarine. One at a time, cook the tortillas until the egg is lightly golden,

about 2 minutes on each side. Transfer to a plate. Spoon the peach slices

into the center of the tortillas; roll into cylinders.

SERVING SIZE: 1 tortilla

POINTS: 4

Pepperoni Pizza Pouches

Pepperoni pizza - a forbidden food? Not our crispy, cheesy and delicious version.

Makes 4 servings

Ingredients

One 10-ounce tube refrigerated pizza dough

4 tbsp fat-free pasta sauce

4 tbsp shredded part-skim mozzarella cheese

8 slices pepperoni

Preheat the oven to 425 degrees; spray a nonstick baking sheet with nonstick

cooking spray. On a lightly floured work surface, unroll the dough. With

your hands, press it into a square; cut into 4 squares. Place the dough on the

baking sheet. Spread the dough with the pasta sauce and sprinkle with the

cheese. With the dough on the diagonal, fold in the corners as bi-fold rolls,

pressing the corners gently to seal; leave some of the pasta sauce exposed.

Place a pepperoni slice on the exposed pasta sauce. Bake until the cheese

melts and the crust is golden brown, 10-15 minutes.

SERVING SIZE: 1 square

POINTS: 6

Scrambled Eggs

Makes 4 servings

Ingredients

1 tbsp reduced-calorie margarine

1/2 sweet onion, chopped

6 shiitake mushrooms, trimmed and sliced

One 12-ounce box reduced-fat soft tofu

1/4 tsp salt

1/8 tsp freshly ground pepper

4 small flour tortillas

In a large nonstick skillet, melt the margarine. Saute the onion and mushrooms

until tender, about 8 minutes. Stir in the tofu, salt and pepper; cook, stirring to

break up the tofu, until heated through, about 5 minutes. Heat the tortillas

according to package directions. Spoon the tofu mixture down the center of

each tortilla; fold in the sides to make bi-fold rolls.

SERVING SIZE: 1 wrap

POINTS: 3

PER SERVING: 128 Calories, 4 g Total Fat, 0 g Saturated Fat,

0 mg Cholesterol, 335 mg Sodium, 21 g Total Carbohydrate, 1 g Dietary Fiber,

4 g Protein, 23 mg Calcium

Pumpkin Pudding

Ingredients

1 small pkg. sugar free vanilla or butterscotch instant pudding

1 cup canned pumpkin (not mix)

2 cup skim or 1% milk

1/4 tsp pumpkin pie spice

Mix together and refrigerate.

SERVING SIZE: 1 cup

POINTS: 2

PER SERVING: 254 Calories, 8 g Total Fat, 3 g Saturated Fat,

Sweet Potato Pie

Makes 12 servings

Ingredients

Crust

3/4 cup all-purpose flour

1/4 cup + 1 tablespoon whole-wheat flour

2 tablespoons granulated sugar

1/2 teaspoon salt

1/2 teaspoon cinnamon

1/4 cup vegetable oil

3 tablespoons ice water

1 1/2 cups low-fat (2%) milk

1/2 cup fat-free egg substitute

1/4 cup granulated sugar

1 teaspoon vanilla extract

1/2 teaspoon brandy

1/2 teaspoon cinnamon

1/8 teaspoon ground mace

To prepare crust, in small bowl, whisk together all-purpose and whole-wheat

flours, sugar, salt and cinnamon. Add oil; work in with fingers, until mixture

resembles coarse crumbs. Stir in ice water, 1 tablespoon at a time, until

mixture forms soft dough. Gather dough into a ball; wrap in plastic wrap.

Refrigerate 1 hour, until chilled. Preheat oven to 400o F. Roll dough between

2 sheets of wax paper into a 9" circle. Fit dough into an 8" deep-dish pie

plate, pressing to form a stand-up rim. Refrigerate while making filling. To

prepare filling, in large bowl, combine sweet potatoes, milk, egg substitute,

sugar, vanilla, brandy, cinnamon and mace. Spoon filling into crust; bake 10

minutes. Reduce heat to 325o F.; bake until filling is firm, 80-90 minutes.

Cool completely on wire rack 1 hour before cutting into 12 wedges.

SERVING SIZE: 1/12 of pie

POINTS: 4

SELECTIONS: 1 Fat, 1 1/4 Breads, 35 Optional Calories;

5 grams Fat, 3 grams Fiber

PER SERVING: 190 Calories, 5 g Total Fat, 1 g Saturated Fat,

1 mg Cholesterol, 132 mg Sodium, 32 g Total Carbohydrate,

3 g Dietary Fiber, 4 g Protein, 59 mg Calcium

Mexican Burgers

Makes 8 burgers

Ingredients

1/2 cup chopped onion

2 tbsp chili powder

1/2 cup bulgur (or 1 cup cooked rice)

1/2 cup water

1 tsp lime juice

1 egg white

1 lb extra lean ground beef

Non-stick spray

Sauté onion & chili powder for 1 minute over medium heat. Add bulgur. Cook 1

minute more. Add water. Remove from heat. (Substitute cooked rice instead

of bulgur.) Mix with remaining ingredients & form into 8 patties. Grill or barbecue

about 8 minutes per side. Top with low-fat yogurt or sour cream, salsa, shredded

lettuce, sliced tomatoes or cucumbers, chopped green or

red pepper, and chopped green onion.

SERVING SIZE: 1 burger (with bulgur)

POINTS: 6

PER SERVING: 360 Calories, 11 g Fat, 13 g Dietary Fiber

13 mg Cholesterol, 716 mg Sodium, 35 g Total Carbohydrate,

1 g Dietary Fiber, 10 g Protein, 56 mg Calcium