Salmon with Garlic Dijon Cream Sauce


Salmon with Garlic Dijon Cream Sauce

Serves 4

Blue – 4 points

Purple – 4 points

Green – 4 points PLUS the salmon points, depending on your salmon portion

  • 4 6oz salmon filets
  • 4 Tbsp light butter
  • 4 cloves garlic, minced
  • 1 Tbsp dijon mustard
  • 1 cup fat free half and half
  • 2 tsp fresh dill (or 1 tsp dried)
  • 1 Tbsp flour

  1. Season the salmon lightly with salt and pepper on each side.

  2. Cook your salmon however you would like – on the grill, in a skillet or in the oven. Cook about 5-6 minutes on each side until the internal temperature reaches 140-145F

  3. To make the sauce, melt butter in a small saucepan. Add the garlic and cook for about 1 minute. Whisk in the flour until blended and smooth.

  4. Gradually add the half and half and reduce heat to medium low. Stir in the Dijon mustard and dill. Salt and pepper to taste. Serve over salmon.




Dalgona (Whipped) Matcha Latte


Dalgona (Whipped) Matcha Latte

Serves 1

1 Point on all plans (if you use a different milk or sugar, adjust points

  • 1 1/2 tsp matcha powder (or more or less to your taste)
  • 1 1/2 tsp zero calorie sweetener (or to taste) **I think it needs more, but I like sweet 🙂
  • 2 tsp boiling water
  • 2 Tbsp aquafaba ( chick pea juice, drained from the can) OR 1 egg white (egg white will not be cooked, it will be consumed raw, the USDA does not recommend this)
  • 1 cup unsweetened almond or cashew milk, or milk of choice

  1. In a small bowl, combine matcha powder and sugar substitute. Add boiling water and whisk until matcha and sugar are dissolved, Set aside

  2. In another bowl, measure 2 Tbsp of aquafaba. Beat with an electric mixer with the whisk attachment on high until stiff.

  3. Drizzle in/scrap in matcha mixture and whisk in on low until completely incorporated.

  4. Pour milk over ice and to with matcha whip. Stir together, enjoy.




Chicken Piccata


Chicken Piccata

Serves 4

Blue – 4 points

Purple – 4 points

Green – 7 points

  • 4 (4 oz) boneless, skinless chicken breasts
  • 1 egg
  • 1/4 cup + 1 Tbsp white wine (or chicken broth), divided
  • 4 Tbsp lemon juice, divided
  • 1 clove garlic, minced
  • dash hot pepper sauce
  • 1/4 cup all purpose flour
  • 1 oz parmesan cheese, grated
  • 1/4 tsp salt
  • 1/8 cup fresh parsley, minced
  • 1 1/2 tsp olive oil
  • 2 Tbsp light butter
  • capers, optional

  1. Flatten chicken to 1/4 inch thickness

  2. In a shallow dish, combine the egg, 1 Tbsp wine, 1 Tbsp lemon juice, garlic and hot pepper sauce.  

  3. In another shallow dish, combine the flour, parmesan cheese, parsley and salt.

  4. Coat chicken with flour mixture, shake off excess, dip in egg mixture, then coat again with flour mixture.

  5. In a large non stick skillet, heat oil and brown the chicken breasts for about 3-5 minutes on each side or until cooked through. Remove and keep warm.

  6. In the same pan, melt butter, add the remaining wine and lemon juice.  Bring to a boil.  Boil, uncovered until the sauce is reduced by a fourth. 

  7. Drizzle sauce over chicken.

  8. Top with capers (optional)

  9. I like to serve the chicken over angel hair pasta and then drizzle the sauce on top of both the chicken and pasta.




Mississippi Roast (Instant Pot)


Mississippi Roast (Instant Pot)

Serves 8

3 oz per serving – 8 points on all plans. Can reduce the points to 7 by omitting the butter

  • 1 Tbsp olive oil
  • 3 pound chuck roast
  • 1 pkg ranch dressing mix (1.25 oz)
  • 1 pkg au jus gravy seasoning mix (1 oz)
  • 6 pepperocini peppers
  • 3/4 cup beef broth
  • 1/4 cup pepperocini juice
  • 1/4 cup light butter (can omit or reduce to 2 Tbsp)

  1. Set pressure cooker to saute and let heat

  2. Add in 1 Tbsp olive oil. Brown roast on all sides

  3. Add beef broth and pepperoncini juice to pressure cooker

  4. Sprinkle ranch and au jus seasoning packets on top of roast.

  5. Place peppers on and around roast

  6. Dot butter on top.

  7. Close the pressure valve and set pressure cooker to high pressure and cook for 45 minutes.

  8. When done, let natural release for 20 minutes.

  9. Remove from pot and shred, removing any visible chunks of fat from the roast.

  10. Serve over mashed potatoes with juice (I strain the fat off the juice) or thicken juice to gravy

  11. OPTIONAL: Heat juice in a saucepan to boiling, add in a slurry of 1-2 Tbsp cornstarch and 2 Tbs water until thickened.




Au Jus Mix


Au Jus Mix

Makes 6-7 cups of au jus

  • 6-7 beef bouillon cubes OR 2-3 Tbsp granules (low sodium works best)
  • 2 tsp onion powder
  • 1 tsp parsley
  • 1/8 tsp black pepper
  • 1/8 tsp garlic powder
  • 2 Tbsp cornstarch

  1. If using bouillon cubes, crush cubes using a mortar and pestle or with a meat mallet

  2. Add all ingredients to blender and blend for 30 seconds until completely ground and combined OR crush all ingredients together with mortar and pestle.

  3. Store in an air tight container

  4. To make au jus: measure 4 1/2 teaspoons into a small saucepan and whisk with 2 cups of water over medium high heat for 15 minutes, until bubbly and thickened. To use as a seasoning measure out 4 1/2 tsp at a time to equal one package of au jus seasoning mix.




Chicken Yogurt Enchilada Bake


Chicken Yogurt Enchilada Bake

Serves 6

Blue – 6 points

Purple – 6 points

Green – 7 points

  • 1/4 cup light butter with canola oil
  • 1/4 cup flour
  • 2 cups FF chicken broth
  • 1 cup FF plain Greek yogurt
  • 7 oz can diced green chilies
  • 1 small onion (finely chopped)
  • 12 Mission extra thin corn tortillas
  • 8 oz Cabot 75% reduced fat cheddar, shredded
  • 2 cups chicken (cooked and cut into bite sized pieces)
  • 1/4 cup thinly sliced green onion
  1. In a 2 quart saucepan, melt butter over medium heat. Add flour and whisk until bubbly. Whisk in broth, stir until boiling. Remove from heat; mix in yogurt and chilies.
  2. Cover the bottom of a 9×13 baking dish with 1/3 of the sauce.
  3. Quickly dip tortillas in water. Drain briefly and cut into 1 inch strips.

  4. Scatter 1/2 of the tortillas over sauce, then cover evenly with all the chicken and onion, 2/3 of the cheese and 1/3 of the sauce.

  5. Top with remaining tortillas, sauce and cheese.

  6. Cover dish and bake at 400 until hot in center, 30-35 min. Sprinkle with green onion




Mississippi Roast


Mississippi Roast

Serves 8

8 points per serving on all plans

  • 3 pound chuck roast
  • 1 packet dry ranch seasoning mix
  • 1 packet dry au jus gravy mix
  • 1/4 cup light butter
  • 1/4 cup water
  • 5-6 pepperoncini peppers

  1. Pour 1/4 cup water in your slow cooker then place roast in.

  2. Sprinkle dry ranch and dry au jus seasoning over roast. Then put butter on top.

  3. Add pepperoncini around the roast

  4. Cook on low for 8 hours

  5. Shred meat and serve with gravy




BLT Pizza


BLT Pizza

Points will depend on what kind of crust you use, what kind of bacon, mayo, cheese etc. I will put the specific brands I use and base the points on that. Use the recipe builder to determine your points.

Serves 4

9 points on all plans

  • 4 pieces Naan or Flatbread **can also use pizza crust!**
  • 8 slices center cut bacon, cooked crisp
  • 4 oz Cabot 75% reduced fat cheddar
  • 8 tsp light mayo
  • diced tomatoe
  • shredded lettuce

  1. On each crust, layer tomato, 2 slices of bacon (crumbled) and cheese on crust of choice.

  2. Bake in a 375 degree oven until dough is done and cheese is melted **if using traditional pizza dough, you should blind bake it at 400 for 7-10 minutes before topping.

  3. Remove from oven, spread 2 tsp of mayo on each pizza, top with shredded lettuce, pushing it down into the mayo so it sticks.




Jessica’s German Pancake


Jessica’s German Pancake

This recipe comes from one of the moderators, Jessica, on my FB group. Thanks for sharing Jess! Serves 4

Blue – 4 points

Purple – 4 points

Green – 5 points

  • 3 Tbsp light butter
  • 1/2 cup all purpose flour
  • 3 eggs
  • 1/2 cup 1% milk
  • pinch salt
  • 1/2 tsp vanilla extract

  1. Preheat oven to 425 – while oven is preheating, add butter to a 10 inch nonstick skillet or oven safe baking dish (8×8, 9×9 or round dish) and let melt in preheating oven

  2. Mix remaining ingredients.

  3. Pour batter over melted butter

  4. Bake for 22-25 minutes at 425.

  5. Top as desired – with fruit, powdered sugar, syrup – add points accordingly.




Blueberry Muffins


Blueberry Muffins

Makes 12 muffins, serving size 1 muffin

Blue – 3 points for 1 muffin, 6 points for 2 muffins

Purple – 3 points for 1 muffin, 6 points for 2 muffins

Green – 3 points for 1 muffin, 6 points for 2 muffins

  • 2 cups all purpose flour
  • 1 tsp baking soda
  • 1 tsp lemon zest (don't leave this out – give great flavor!)
  • 3/4 cup unsweetened applesauce
  • 1/4 cup light butter, melted
  • 1 cup zero calorie sugar substitute like Lakanto Monkfruit
  • 2 large eggs
  • 1/2 cup non fat plain Greek yogurt
  • 1 cup blueberries

  1. Preheat the oven to 375. Spray a regular size muffin tin with non stick spray and set aside

  2. Stir together the flour, baking soda and lemon zest in a medium bowl. Set aside

  3. Combine the melted butter, applesauce, sugar and eggs in a large bowl. Stir in the Greek yogurt. Stir in all but 1 Tbsp of the flour mixture. Mix until just combined and moistened – do not overmix

  4. Place the blueberries in the bowl with the remaining 1 tablespoon of flour and toss to coat.

  5. Fold the flour dusted blueberries into the batter.

  6. Spoon the batter into the prepared muffin tins almost to the brim.

  7. Bake until the muffins are golden brown and a toothpick inserted in the center comes out clean, 20 to 25 minutes. Cool the muffins in the tin for 5 minutes, then take them out (may need to run a thin knife around the edge) and let them cool on a rack, eat them warm!