BBQ Chicken recipe (makes 6 servings)

• 1/2 cup Worcestershire sauce
• 1 teaspoon Cajun seasoning 
• 1 teaspoon garlic powder
• 2 1/2 tablespoons brown sugar
•  1 1/2 tablespoons ketchup
• 6 skinless, boneless chicken breast halves

Directions:

1. In a large bowl, blend the Worcestershire sauce, Cajun seasoning, garlic powder, brown sugar, and ketchup. Place the chicken in the bowl, and coat thoroughly with the sauce mixture. Cover, and refrigerate 8 hours or overnight.
2. Heat an outdoor grill for medium heat, and lightly oil grate.
3. Discard the marinade, and grill chicken 6 to 8 minutes per side on the prepared grill, or until no longer pink and juices run clear.

Amount Per Serving  Calories: 176 | Total Fat: 2.9g | Cholesterol: 67mg

Baked Beans (makes 4 servings)

• 2 slices lean turkey bacon
• 1/4 cup chopped onion
• 1/3 cup ketchup
• 1/4 cup brown sugar
• 2 tsp prepared mustard
• 1 tsp worcestershire sauce
• 1/4 tsp smoked paprika
• 1 15-oz. can great northern beans, drained and rinsed

Directions:

1. Preheat the oven to 375°F. 
2. In a large skillet, heat the turkey bacon over medium-high heat. Cook, turning once for 5-6 minutes, or until crisp. Remove from the pan and crumble. Set aside. Add the onion to the pan. Cook for 3-4 minutes, stirring occasionally until opaque.
3. Turn the heat off, and add the reserved bacon, catusp, brown sugar, mustard, worcestershire sauce, and paprika. Stir well, and then mix in the beans. Pour into a 8 x 8 inch baking pan coated with cooking spray and cover with foil.
4. Bake the beans for 20 minutes, until well heated through, and serve.

Serves 4. Per Serving Calories 175, Carbs 33gm, Fat 1gm

Turkey Burgers (Serves 8)

• 2 pounds ground turkey breast
• 1/2 cup minced onion
• 1/4 cup unsweetened applesauce
• 3 tablespoons ketchup
• 1 tablespoon worcestershire sauce
• 1 clove garlic, minced
• 1 teaspoon lemon-pepper seasoning
• 1/2 teaspoon chili powder
• 1/2 teaspoon ground black pepper
• 8 whole wheat buns, toasted (optional)
  
  

Directions:

1. In a large bowl, mix the turkey, onion, applesauce, ketchup, Worcestershire, garlic, lemon-pepper seasoning, chili powder, and black pepper. Shape into 8 patties.
2. Grill or Broil until no longer pink in the middle

Courtesy of Prevention Magazine, www.prevention.com

Weight Watchers Pumpkin Muffins

• 1 (18 ounce) box spice cake mix
• 15 ounces canned pumpkin
• 1 cup water

Directions:

1. Combine the ingredients and then drop into muffin tins.  Makes 24 muffins.
2. Bake at 350 for 20-25 minutes.   The muffins will be VERY moist. 
3. They are great all by themselves, but if you feel like topping them a good choice would be laughing cow cream cheese, or light cool whip!