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CROCKPOT CHICKEN

1 Whole Chicken

1 Can Fat Free chicken broth

2 Sprigs fresh rosemary

Garlic Pepper to taste

Combine all ingredients and cook on low all day.

Remove skin (chicken will fall apart because it's so tender).

Serve with 1/2 cup rice and a salad with FF dressing.

5 oz chicken breast, no skin.........4.5 pts

1/2 cup rice with ICBINB spray......2 pts

Salad with FF dressing.................1 pt

Total points.................................7.5

CROCKPOT PORK

1 Lean pork roast....1-2 pounds

1 Can beer (any cheap kind...the alcohol will cook off)

1 Cup chunky salsa

Garlic Pepper to taste

Combine all ingredients in crockpot and cook on low all day.

Serve with 1/2 cup rice and either steamed or grilled veggies.

4 oz pork........................................5.5 pts

beer (used in cooking)....................0.5 pts (Just to be safe)

salsa..............................................0 pts

1/2 cup rice with ICBINB spray.........2 pts

Veggies..........................................0 pts

Total points.....................................8

Grilled Salmon

1 Salmon Filet

Garlic Olive oil (for basting)

Old Bay seasoning

Lemon Pepper

Put a little Garlic Oil on non-skin side

of filet. Sprinkle Old Bay and lemon

pepper. Grill skin side down until it

flakes with a fork.

Serve with grilled corn-on-cob, grilled

mushrooms, salad with FF dressing.

Salmon (cooked).........7 pts per filet

grilled corn...................1 pt

grilled mushrooms.........0 pts

salad with FF dressing...1 pt

A delicious 9 pt dinner!

Spinach Lasagna

15 oz. fat-free ricotta cheese

1 pkg. chopped frozen spinach (drained)

1 egg, beaten

1 cup part-skim mozzarella cheese, shredded

1/2 cup grated Parmeasan cheese

1 26 oz can Hunt's Four Cheese Spaghetti Sauce

8 oz Lasagna noodles, uncooked

Combine beaten egg, ricotta, spinach (drained), and

1/2 parmesan cheese.

Put some spaghetti sauce in bottom of 9 x 12 pan.

Layer uncooked noodles, then 1/2 ricotta/spinach

mixture, then 1/2 mozzarella. Repeat sauce, noodles,

spinach, mozzarella. Sprinkle rest of parmesan.

Cover tightly with foil. Bake at 350 degrees for 60

minutes. Let stand for 10 minutes.

Serves 6

Points per serving.............7

Addtwo slices of lite wheat bread with ICBINB spray and

garlic powder (1 pt) and a salad with FF dressing

(1 pt)

Total points = 9

Taco Salad

1 98% Fat Free flour tortilla (burrito size)

ground turkey....browned and drained

1 pkt taco seasoning

Fat Free Refried Beans (I use the spicey ones)

Fat Free Shredded Cheddar Cheese

Lettuce, shredded

Salsa

Bake one (or more if cooking for more) tortilla

over a taco shell form, as directed. Let cool.

Brown ground turkey. Add taco seasoning

as directed. Heat beans. Put 1/2 cup beans

in the bottom of a taco shell. Spoon in 1/2

cup turkey. Cover with 1/3 cup cheese,

lettuce, and top with salsa.

Per taco shell......8 points