3 1/2 cups shredded cabbage

1/2 cup chopped onion

1 tsp any meat seasoning

1 (10 3/4 oz.) can Healthy Request Cream of Mushroom Soup

3/4 c (3 oz.) shredded reduced fat cheddar cheese

1/8 tsp black pepper

1 (8 oz.) can Pillsbury Reduced Fat Crescent Rolls

Preheat oven to 350° F.

In a large skillet sprayed with butter cooking spray, brown meat. Stir in cabbage, onion and meat seasoning. Continue cooking until cabbage is tender, about 5 min. Add mushroom soup, cheese, and pepper. Mix well to combine. Lower heat and simmer for 2-3 min.

Meanwhile unroll crescent rolls and pat into a rimmed 13 x 9 baking sheet, being sure to seal the perforations. Evenly spread cabbage mixture over rolls.

Bake for 20-25 min or until crust is golden brown. Place baking sheet on a wire rack and let set for 5 min.

Cut into 8 servings.

Each serving: 192 cal, 8 gm fat, 1 gm fiber 1 meat, 1 starch & 1/2 veg

WW Points: 4 pt.

1/2 cup nonfat buttermilk

1 cup flour - reserve 1 tbsp

1 tsp salt

1 tsp black pepper - or Montreal Steak seasoning

2 tbsp oil

2 cups skim milk

Dip steaks into buttermilk to coat all sides. Combine flour, salt, and black pepper. Measure 1 tablespoon and set aside. Dip buttermilk-coated steaks into flour mixture so that flour sticks to all surfaces. Set aside on wax paper for 20 minutes. Heat a nonstick skillet over medium heat with 1 tablespoon oil. (add remaining 1 TBSP oil if needed) When oil is hot, add breaded steaks and cook on each side until golden (5 to 6 minutes). Be careful when turning so that coating does not stick to pan.

Remove from pan and keep warm. Combine milk and reserved tablespoon of flour in a jar with tight-fitting lid. Shake well. Stirring constantly, add milk mixture to skillet. Be sure to scrape up any pieces of crust stuck to bottom. This makes great gravy. When all the milk is stirred in, raise heat and bring mixture to a boil. Lower heat and simmer until gravy thickens (about 3 to 5 minutes). Continue stirring and adjust seasoning to taste with salt and pepper. Serve gravy over steaks.

Serves 4.

PER SERVING: Calories 165 Fat 6.8 g Protein 24.2 g Carbohydrates 2 g Fiber 0 g Cholesterol 70 mg Sodium 54 mg

4 WW points per serving

"Anywhere, But In The Kitchen - Easy, Fast Healthy Recipes"

1/2 tsp. freshly ground pepper

Vegetable cooking spray

1 TBS. Dijon mustard

1 TBS. Worcestershire sauce

1/2 cup minced onion

1 (8 oz.) package sliced fresh mushrooms

1 tsp. dried thyme

1 tsp. minced garlic

1/4 cup dry red wine

Sprinkle steaks with pepper. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add steaks; cook 2 minutes on each side. Reduce heat to medium; cook 3 additional minutes, turning once.

Remove steaks from skillet; spread mustard over steaks, and top with Worcestershire sauce. Set aside, and keep warm.

Coat skillet with cooking spray; add onion, and cook, stirring constantly, 2 minutes Add mushrooms and remaining 3 ingredients; cook, stirring constantly, 5 minutes.

Return steaks to skillet. Cook 4-5 minutes or to desired degree of doneness. Transfer steaks to four individual serving plates; spoon mushroom mixture over steaks.

Yields: 4 servings

WW Points: 5 pt.

WW Quick, Light and Healthy Cookbook

1/4 teaspoon black pepper

1 3/4 cups (one 14 1/2 ounce can) beef broth -- divided

6 tablespoons (1 1/2 ounce) dried fine bread crumbs

2 cups sliced onion

3 tablespoons all-purpose flour

In a large bowl, combine meat, black pepper, 1/4 cup beef broth, and bread crumbs. Mix well with hands to combine. Using a 1//3 cup measure as a guide, form 6 patties.

Place patties in a large skillet sprayed with butter-flavored cooking spray and brown on both sides. Layer onions evenly over browned patties.

In a covered jar, combine remaining 1 1/2 cups beef broth and flour. Shake well to combine. Pour broth mixture evenly over onion. Lower heat. Cover and simmer 20 to 25 minutes. For each serving, place 1 patty on plate and evenly spoon onion sauce over top. Freezes well.

Yield: "6 servings"

Serving size (1 patty plus 1/6 sauce)

According to the cookbook: Per serving: 179 Cal, 7g Fat, 16g Pro, 13g Carb, 384mg Sod, 1g Fib Healthy Exchanges: 2 Protein, 2/3 Vegetable, 1/2 Bread, 6 Opt. Cal. Diabetic Exchanges: 2 Meat, 1/2 Vegetable, 1/2 Starch

WW Points: 4 pt.

"The Diabetic's Healthy Exchange Cookbook, page 220" JoAnna M. Lund

1 clove garlic, minced

1/2 lb. fresh mushrooms, sliced

1/2 tsp. pepper

1 can low-fat cream celery soup

1/2 c. uncooked Minute Rice

1 tbsp. dried minced onion

1 tsp. oregano

1 tsp. salt

1 10 oz package each broccoli & spinach

1 c. fat-free sour cream

4 ozs. non-fat mozzarella cheese, thin sliced or grated

Cook and drain broccoli and spinach. In large skillet, brown beef; drain. Add onion, garlic, oregano, salt, pepper, and mushroom. Cook 3 minutes, stirring often. Stir in vegetables, soup, sour cream, and rice. Spoon into casserole dish.

Top with cheese, (slices or grated). Bake at 350° F. for 15-20 minutes.

Makes 8 servings.

Per serving: Calories.....265.....Fat.....7.2.....Carbs.....16 g.....Chol.....68.6 mg.....Sodium.....635 mg.....Fiber.....2 g.

WW Points: 6 pt.

1 1/2 lbs. boneless beef top round steak, trimmed of fat, cut into 5 pcs.

1/2 tsp. salt

1/4 tsp. pepper

1 med. onion, halved lengthwise, sliced

1/2 med. green bell pepper, cut into bite-size strips

1 (10 3/4 oz.) can condensed cream of mushroom soup

3/4 cup thick and chunky salsa

Heat oil in large skillet over med.-high heat until hot. Sprinkle steak with salt and pepper.

Place steak in skillet, cook 4-6 min. or until well browned, turning once. Transfer steak to a 4-6 qt. slow cooker. Top with onion and bell pepper.

In same skillet, combine soup and salsa; mix well. Pour over vegetables and steak.

Cover; cook on LOW for 8-10 hrs.

Remove steak pieces from slow cooker; place on serving platter. Stir sauce well and serve with steak. Serves 5.

Per serving: cal 260, fat 11g, sat fat 3g, chol 70mg, carb 10g, fib 1g, prot 30g

WW Points: 6 pt.

Cook ground round and next 3 ingredients in a large nonstick skillet over medium heat until browned, stirring to crumble. Drain in a colander. Wipe drippings from skillet with a paper towel. Return meat mixture to skillet. Add tomato sauce, pepper, and salt.

Combine cottage cheese and next 4 ingredients in a large bowl. Stir in meat mixture, noodles, and 1/3 cup cheddar cheese.

Spoon noodle mixture into a 2-quart casserole coated with cooking spray. Cover and chill casserole 8 hours.

5. Preheat oven to 350° F.

Remove casserole from refrigerator; let stand at room temperature 30 minutes. Bake, covered, at 350° F. for 20 minutes. Uncover; sprinkle with remaining cheddar cheese. Bake, uncovered, an additional 5 minutes.

Yield: 8 servings.

Exchanges: 3 Lean Meat, 1 1/2 Starch. Per serving: Cal 288(24% from fat); Pro 27.2g; Fat 7.8g(sat 3.2f); Carb 25.8g; Fib 2g; Chol 65mg; Iron 3mg; Sod 400mg; Calc 174mg.

WW Points: 6 pt. 

WW Quick & Easy Menus

1 medium onion, sliced

1/4 tsp. Salt

1/4 tsp. Pepper

2 (8-ounce) cans no-salt-added tomato sauce

1 (0.7-ounce) package Italian salad dressing mix

Slice roast in half and place in a 3 1/2 quart electric slow cooker. Add onion and remaining ingredients.

Cover and cook on high setting 5 hours or until roast is tender. Or, cover and cook on high setting 1 hour; reduce to low setting and cook 7 hours.

Slice meat to serve.

Serves 8

WW Points: 5 pt.

1/4 Cup finely chopped onion

2 cups skim milk

3 tablespoons all-purpose flour

1 8 ounce package Philadelphia fat-free cream cheese

1/2 cup (one 2.5 oz jar) sliced mushrooms - drained

3/4 cup (3 ounces) shredded Kraft reduced fat cheddar cheese

2 teaspoons dried parsley flakes

2 cups hot cooked noodles - rinsed and drained

1/2 cup frozen peas

Preheat oven to 350° F.

Spray an 8-by-8 inch baking dish with butter-flavored spray.

In a large skillet sprayed with butter-flavored spray, saute dried beef and onion for 5 minutes.

In a covered jar, combine skim milk and flour. Shake well to blend. Add milk mixture to beef mixture. Mix well to combine.

Stir in cream cheese. Continue cooking for 5 minutes or until mixture starts to thicken. Stir in mushrooms, cheddar cheese, and parsley flakes. Add noodles and peas. Mix well to combine. Pour mixture into prepared baking dish.

Bake for 25 to 30 minutes. Place baking dish on a wire rack and let set for 5 minutes.

Divide into 6 servings. Freezes well.

HINT: 1 3/4 cups uncooked noodles usually cooks to about 2 cups.

Serving size (1 square)

According to the cookbook: Per serving: 241 Cal, 5g Fat, 20g Pro, 29g Carb, 632mg Sod, 2g Fib Healthy Exchanges: 2 Protein, 1 Bread, 1/3 Skim Milk, 1/4 Vegetable, 10 Opt. Cal.
Diabetic Exchanges: 2 Meat, 2 Starch

WW Points: 5 pt.

One Pot Favorites Cookbook

Pour into prepared cake pan. Sprinkle with parmesan cheese. Cover and bake at 350° F. for 30 to 35 minutes or until hot and bubbly. Let stand 10 minutes. Cut into 12 equal servings. Can freeze leftovers.

Serves 12.

Per serving: 246 Calories (kcal); 8g Total Fat; (29% calories from fat); 16g Protein; 28g Carbohydrate; 30mg Cholesterol; 613mg Sodium Fiber: 4
Food Exchanges: 1 Grain (Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

WW Points: 5 pt.

1 can (14 1/2 oz.) Swanson¨ Seasoned Beef Broth with Onion

2 cups sliced mushrooms

3 cups uncooked medium egg noodles

1/2 cup fat-free sour cream

Fresh chopped parsley

Slice beef into very thin strips.

Cook beef in nonstick skillet 5 min., stirring often.

Add broth and mushrooms. Heat to a boil. Stir in noodles. Cover and cook over low heat 10 min. or until noodles are done.

Stir in sour cream and heat through. Garnish with parsley.

Serves 4.

Nutritional Values Per Serving:
Calories 225, Total Fat 5g, Cholesterol 79mg, Sodium 478mg, Total Carbohydrate 28g, Protein 23g, Vitamin A 6%DV, Vitamin C 4%DV, Calcium 6%DV, Iron 16%DV

WW Points: 6 pt.