Chicken Salad Dijon w/Grapes and Apple (4 servings, 4.5 pts each)

1 lb boneless skinless chicken breast
3 tsp evoo
salt, pepper
3 tbsp ff plain yogurt
3 tbsp Dijon mustard
1/3 cup chopped celery
1/3 cup seedless grapes, cut in half
1/3 cup chopped red apple

Rub chicken with evoo and grill 3 to 5 minutes until cooked. Let cool and cute into bite-sized cubes. In mixing bowl, whisk olive oil, yogurt, and mustard. Add chicken, celery, grapes, and apple. Season with salt and pepper.

Sausage, Mushroom, and Tomato Stew (4 servings, 5 pts each)

6 oz fully cooked Italian style chicken sausages
1 (10 oz) package sliced white mushrooms
1 zucchini, halved lengthwise and sliced
1 (15 oz) can red kidney beans, rinsed and drained
1 (15 oz) can diced tomatoes
1 (8 oz) can tomato sauce
¼ cup water
1 tsp garlic and herb seasoning
2 cups lightly packed baby spinach

Spray skillet. Add sausages, mushrooms, and zucchini. Cook, stirring until lightly browned, about 5 minutes. Stir in all remaining ingredients except spinach and bring to a boil. Reduce heat and simmer about 2 minutes. add the spinach, stirring gently until it wilts, about 1 minute longer.

Corn and Crab Chowder (1 ½ cup serving, 5 pts)

1 tbsp canola oil
2 (10 oz) packages frozen corn kernels, thawed
1 onion, chopped
2 (8 oz) bottles clam juice
1 (14 ½ oz) can chicken broth
½ tsp dried thyme
salt, pepper
¾ lb lump crabmeat, picked over

Heat oil in large saucepan. Add corn and onion, cooking stirring until softened, about 6 minutes. Add clam juice, broth, and seasonings. Cover and bring to boil. Reduce heat and simmer 5 minutes. Remove saucepan and let cool about 5 minutes. Transfer soup to blender and puree. Return to saucepan and stir in crabmeat and cook until heated through, about 2 minutes. (you can use 2 6oz cans of lump crabmeat instead.

Kielbasa and Black Bean Soup (6 1 ½ cup servings, 3 pts each)

1 tsp canola oil
½ lb lowfat turkey kielbasa, thinly sliced
1 onion, chopped
2 small carrots, chopped
1 celery, chopped
1 red pepper, chopped
4 cups reduced sodium chicken broth
1 15 oz can black beans
dried oregano
pepper
1 10 oz package frozen chopped spinach, thawed and squeezed dry

Heat the oil in a large nonstick pot. Add kielbasa and cook, stirring, until lightly browned, about 3 minutes. Add all the remaining ingredients except the spinach. Bring to a boil. Reduced the heat and simmer, covered, until the vegetables are tender, about 10 minutes. Add the spinach and cook until heated through, 2 min longer.

Avocado, Tofu, and Tomato Sandwiches (1 sandwich, 4 servings, 6 pts each)

¼ cup fat free mayo
8 slices whole grain bread, toasted
½ avocado, halved, pitted, peeled and thinly sliced
12 oz firm tofu, thinly sliced
1 large tomato, thinly sliced
1 large carrot, shredded
salt, pepper
1 bunch watercress, trimmed

Spread the may evenly on 4 slices of the bread. Layer evenly with the avocado, tofu, tomato and carrot. Sprinkle with salt and pepper and top evenly with watercress. Top and cut in half.

Salmon Salad Sandwiches (1 sandwich, 6 pts)

1 14 oz can salmon, drained and flaked
3 tbsp reduced fat mayonnaise
2 tbsp chopped pickle
1 tbsp prepared horseradish
2 tsp grated lemon zest
2 tsp Dijon mustard
2 cups lightly packed trimmed watercress
4 (4oz) whole wheat rolls
4 thick tomato slices

Toss together the salmon mayonnaise, pickle, horseradish, lemon zest, and mustard in a medium bowl. Divide the watercress among the bottom halves of the rolls. Top each with 1 tomato slice and ½ cup salmon salad. Cover wit the top.
Serve with side salad of thinly sliced cucumber and radish tossed with a touch of unseasoned rice vinegar.

Turkey, Apple, and Honey Mustard Wraps (1 wrap, 7 pts)

¼ cup honey mustard
4 reduced fat flour tortialls
4 red leaf lettuce leaves
½ lb thinly sliced deli maple turkey breast
¼ lb thinly sliced reduced fat Jarlsberg cheese
1 golden delicious apple, peeled and thinly sliced

Spread 1 tbsp of honey mustard on each tortilla. Top evenly with lettuce, turkey, Jarlsberg, and apple. Fold in two opposite sides of each tortilla to form a cone.