1 medium onion, chopped
1 clove garlic clove, minced
2 pounds broccoli, tough ends removed, stems and florets chopped
4 cups fat-free chicken broth, or vegetable broth
1 cup(s) fat-free evaporated milk
1/2 teaspoon hot pepper sauce
1/4 teaspoon table salt
1/4 teaspoon black pepper

Combine onion and garlic in a 2-quart saucepan with 1/4 cup of water.

Simmer until onion is soft, about 10 minutes; spoon vegetables into a large pot.

Add broccoli and broth to pot.

Bring to a boil over high heat. Once soup boils, reduce heat and simmer until broccoli is soft but still green, about 8 minutes. Do not cover pot while broccoli is cooking or it will turn gray.

Remove soup from heat; puree until smooth in batches in a blender (be careful not to splatter hot liquid) or puree in pot using an immersion blender.

Add evaporated milk and hot pepper sauce to soup; season to taste with salt and pepper.

Yields about 1-3/4 cups per serving.

PointsPlus Value: 3
Servings: 4

3/4 cups chicken broth
2 teaspoons lemon zest
3 tablespoons fresh lemon juice
1 tablespoon cornstarch
1 teaspoon sugar
20 ounces (4 5-ounce) uncooked boneless skinless chicken breast
1/2 teaspoon table salt
1/2 teaspoon black pepper
2 teaspoons olive oil
8 ounces mushrooms, sliced
14 ounces canned artichoke hearts, without oil, drained and halved
5 ounces spinach, baby leaves

Combine the broth, zest, lemon juice, cornstarch, and sugar in a small bowl; set aside.

Sprinkle both sides of each chicken breast with salt and pepper.

Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat.

Add the chicken and cook until browned and almost cooked through, about 3 minutes on each side.

Transfer to a plate; keep warm.

Heat the remaining 1 teaspoon oil in same skillet.

Add mushrooms and cook until browned, about 6 minutes.

Add the artichoke hearts and spinach and cook, stirring often, until the spinach is wilted, about 2 minutes.

Add the broth mixture and cook, stirring constantly, until the mixture boils and thickens, about 1 minute.

Add the chicken cook until heated through, about 1 minute.

Yields 1 chicken breast with 3?4 cup vegetable mixture per serving.

4 servings

Weight Watcher Pointsplus Value: 6

1/2 pound thin cut beef round sandwich steaks
1/2 large onion, sliced into rings
1/2 teaspoon olive oil
8 ounce sliced mushrooms
4 seconds cooking spray
Garlic powder to taste
Salt and pepper to taste

Slice beef into thin strips.

Season with salt, garlic powder, and pepper to taste.

Heat a large skillet over high heat. When the skillet is very hot, spray with cooking spray and add half of the beef. Cook one minute, then turn steak and cook an additional 30 seconds. Set aside in a large dish.

Spray the skillet again and when it gets hot add the remaining steak, cooking one minute, then turning and cooking 30 seconds more. Add remaining steak to the dish.

Return skillet to heat and spray once again with cooking spray; add onions and season with salt and pepper. Cook one minute, then turn and cook onions an additional 30 seconds or until onions are golden.

Lower heat to medium and add 1/2 tsp olive oil to the skillet, add mushrooms, salt, and pepper and lightly spray the top of the mushrooms with cooking spray.

Cook 1-1/2 minutes, then turn mushrooms and cook another minute and a half. Add to dish with steak and onions and stir to combine.

Serve over rice.

Servings: 4

Serving Size: about 4 oz

Weight Watcher Points+: 2 pts

2 pounds uncooked boneless skinless chicken breast, very thinly sliced
1 pound(s) scallion(s), cut into 1-inch pieces
27-1/2 oz canned artichoke hearts, without oil
1/2 cup(s) Asian stir-fry sauce
4 cups cooked linguini
1 spray cooking spray

Warm a large, nonstick pan coated with cooking spray over high heat.

Add chicken, scallions, and artichokes and stir-fry until chicken is firm and opaque, about 10 minutes.

Add sauce and cook until hot, about 2 minutes more.

Spoon chicken mixture over noodles.

Yields about 1 1/3 cup chicken and vegetables and 2/3 cup noodles per serving.

Servings: 6

Weight Watchers PointsPlus: 8

4 eggs
12 ounces cottage cheese, 2%
1 box chopped broccoli, thawed and well drained
2 packages Jiffy cornbread mix
1/4 stick butter
1 onion, chopped

Mix all ingredients together.

Bake in a sprayed 9 x 13 pan at 400 degrees for 45 minutes.

Serves 12
PointsPlus: 5

1-1/2 cups frozen broccoli florets, thawed, drained (from 12-oz bag)
1 cup shredded reduced-fat sharp Cheddar cheese (4 oz)
1 cup cut-up cooked chicken breast
1 medium onion, chopped (1/2 cup)
1/2 cup Bisquick Heart Smart mix
1 cup fat-free (skim) milk
1/4 teaspoon salt
1/4 teaspoon pepper
1/3 cup fat-free egg product

Heat oven to 400°F.

Spray 9-inch glass pie plate with cooking spray.

Layer broccoli, 1/2 cup of the cheese, the chicken and onion in pie plate.

In medium bowl, stir Bisquick mix, milk, salt, pepper and eggs with wire whisk or fork until blended. Pour into pie plate.

Bake 20 to 25 minutes or until knife inserted in center comes out clean.

Sprinkle with remaining 1/2 cup cheese.

Bake 3 to 4 minutes longer or just until cheese is melted.

Cool 5 minutes.

Serves 6
PointsPlus: 4

1 box lemon cake mix
2 small boxes of sugar free lemon pudding
1 cup of egg substitute
1-1/2 cups water
1/2 cup vanilla baking chips
1 cup applesauce

Mix together and pour into a sprayed bundt pan.

Bake at 350 degrees for 45-50 minutes.

Serves 16
WW PointsPlus: 5

Meat Loaf
2 pounds lean ground beef
1 small onion, minced
1 cup dry oatmeal
2 large eggs
1/2 cup ketchup plus 2 tablespoons
Salt
2 teaspoons marjoram

Topping
2 tablespoons ketchup
4 teaspoons Worcestershire sauce

Preheat oven to 350 degrees.

Mix together ground beef, onion, oatmeal, eggs, ketchup, salt, and marjoram.

Place an equal amount of mixture into an eight-space, nonstick mini-loaf pan.

Mix together 2 tablespoons ketchup with 4 teaspoons Worcestershire sauce. Brush on to the top of each loaf.

Bake uncovered for about 40 minutes at 350 degrees.

Let sit for 5 minutes before serving.

Servings: 8 mini-loaves

Each loaf is 6 WW PointsPlus