LEMON MUSHROOM CHICKEN

4 boneless skinless chicken breast halves
1/4 cup plus 2 tsp. flour, divided
1/2 tsp. salt
1/4 tsp. pepper
2 Tbsp. butter
1/3 cup plus 3 Tbsp. chicken broth, divided
1/2 lb. sliced fresh mushrooms
1 Tbsp. lemon juice

Flatten chicken to 1/2-in. thickness. In a large resealable plastic bag, combine 1/4 cup flour, salt and pepper. Add chicken, one piece at a time, shake to coat.

In a large nonstick skillet over medium heat, cook chicken in butter for 5-6 minutes on each side or until no longer pink. Remove and keep warm.

Add 1/3 cup broth to the pan, stirring to loosen browned bits. Bring to a boil. Add mushrooms; cook and stir for 3-5 minutes or until tender.

Combine the remaining flour and broth until smooth; stir into the mushroom mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in lemon juice (I added more than called for because I love lemon). Serve with chicken.

4 Servings
1 chicken breast half with 1/4 cup sauce = 5 points




CINNAMON APPLE PORK CHOPS

4 boneless loin chops (4 oz. each)
2 Tbsp. reduced-fat butter, divided
3 Tbsp. brown sugar
1 tsp. cinnamon
1/2 tsp. ground nutmeg
1/4 tsp. salt
4 medium tart apples, thinly sliced
2 Tbsp. chopped pecans

In a large skillet over medium heat, cook pork chops in 1 tablespoon butter for 4-5 minutes on each side or until juices run clear. Meanwhile, in a small bowl, combine the brown sugar, cinnamon, nutmeg and salt.

Remove chops and keep warm. Add the apples, pecans, brown sugar mixture and remaining butter to the pan; cook and stir until apples are tender. Serve with chops

4 servings
1 pork chop with 2/3 cup apples = 7 points



TILAPIA & LEMON SAUCE

1/4 cup plus 1 Tbsp. all-purpose flour, divided
1 tsp. salt
4 tilapia fillets (4 oz. each)
2 Tbsp. plus 2 tsp. butter, divided
1/3 cup plus 2 Tbsp. chicken broth
1 1/2 tsp. lemon juice
1 1/2 tsp. minced fresh parsley
1/4 cup sliced almonds, toasted
2 cups hot cooked rice

In a shallow bowl, combine 1/4 cup flour and salt. Dip fellets in flour mixture. In a large nonstick skillet coated with cooking spray, cook fillets in 2 Tbsp. butter over medium heat for 4-5 minutes on each side or until fish flakes easily with a fork. Remove and keep warm.


In the same skillet, melt remaining butter. Stir in remaining flour until smooth; gradually add the broth and lemon juice. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in parsley. Spoon sauce over fish; sprinkle with almonds. Serve with rice.

4 servings
1 fillet with 1/2 cup rice and 4 tsp. sauce = 8 points



ALL-AMERICAN BEEF STEW

1/4 cup flour, divided
1/2 tsp. seasoned salt
1/2 tsp. pepper, divided
2 lbs. lean beef stew meat, cut into 1-in. cubes
1 Tbsp. olive oil
4 1/2 cups water, divided
1 large onion, halved and sliced
2 Tbsp. Worcestershire sauce
1 Tbsp. lemon juice
2 garlic cloves, minced
1 tsp. sugar
1/2 tsp. salt
1/2 tsp. paprika
1/8 tsp. ground allspice
1 bay leaf
4 medium potatoes, cubed
6 medium carrots, sliced

Place 1/2 cup flour, seasoned salt and 1/4 tsp. pepper in a large resealable plastic bag. Add beef, a few pieces at a time, and shake to coat.

In a Dutch oven, brown meat in oil in batches. Remove and set aside. Add 4 cups water to the pan, stirring to loosen browned bits. Add the onion, Worcestershire sauce, lemon juice, garlic, sugar, salt, paprika, allspice, bay leaf and remaining pepper. Return beef to the pan. Bring to a boil. Reduce heat; cover and simmer for 1 hour.

Stir in potatoes and carrots. Bring to a boil. Reduce heat; cover and simmer for 30-35 minutes or until meat and vegetables are tender. Combine remaining flour and water until smooth; stir into the pan. Bring to a boil. cook and stir for 2 minutes or until thickened. Discard bay leaf.

8 servings
1 1/4 cups = 7 points



PUMPKIN SPICE CAKE

1 can (15 oz.) solid-pack pumpkin
1 1/2 cups sugar
1/2 cup buttermilk
1/3 cup canola oil
1/3 cup water
2 eggs
2 egg whites
1 tsp. vanilla
2 cups flour
1 Tbsp. baking cocoa
1 1/2 tsp. cinnamon
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt
1/2 tsp. each nutmeg, allspice and cloves
1/2 cup raisins (I left them out because most of my family doesn't like them)
1/4 cup miniature semisweet chocolate chips
Confectioners sugar

In a large bowl, beat the pumpkin, sugar, buttermilk, oil, water, eggs, egg whites and vanilla until well blended. In a small bowl, combine the flour, cocoa, cinnamon, baking soda, baking powder, salt, nutmeg, allspice and cloves; gradually beat into pumpkin mixture until blended. Stir in raisins and chocolate chips.

Transfer to a 10-in. fluted tube pan (bundt pan) coated with cooking spray. Bake at 350 for 50-60 minutes or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pan to a wire rack to cool completely. Sprinkle with confectioners sugar.

Cut cake into 16 slices
1 slice = 5 points