Friday, February 8, 2008

1 point snack & meal ideas

woman eating cracker

Yikes! Used up nearly all of your POINTS values? No problem. Here are 10 simple, varied and delicious ideas for meals and snacks—each with a POINT value of 1*—to help you stay on plan. From dips to soup to an omelet and even grilled fish, there’s something for everyone.

Egg White Omelet with Chives and Parmesan
Coat a small frying pan with cooking spray and heat over medium heat. In a small bowl, beat 3 egg whites until frothy and pour into prepared pan. When edges start to firm up, top eggs with 1 tablespoon of chopped fresh chives and 1 teaspoon of grated Parmesan cheese. Fold the omelet in half and cook to preferred doneness; season to taste with salt and pepper.

Smoked Salmon Rounds with Lemon-Dill Cream
In a small bowl, mix 1 teaspoon of reduced-fat sour cream with 1 teaspoon of fresh minced dill and 1 teaspoon of fresh lemon juice; season to taste with salt and pepper. Slice 1/4 of a medium English cucumber into 6 thick rounds and spread a little of the sour cream mixture onto each round. Cut 1 ounce of smoked salmon into 6 pieces and top each cucumber round with a piece of salmon.

Easy Corn Soup
Place 1/2 cup of frozen, thawed corn niblets in a medium saucepan. Add 1 cup of fat-free chicken broth, 1/4 teaspoon each of salt and pepper, and 1/8 teaspoon of cumin; bring to a boil, reduce heat and simmer for 5 minutes. Puree in a blender and then top with chopped jalapeno, if desired.

Ham-Wrapped Asparagus with Dijon Dressing
In a small bowl, mix 1 teaspoon of Dijon mustard with 1/2 teaspoon of reduced-calorie mayonnaise; spread on one side of 2 ounces of smoked Virginia ham slices. Wrap ham slices around 1/4 pound of steamed, cooled asparagus spears, either individually or around several spears at once.

Creamy Chipotle Dip
In a small bowl, mix and mash 1 teaspoon of canned chipotle peppers in adobo sauce with 2 tablespoons of reduced-fat sour cream. Cut a small green pepper into strips; sprinkle to taste with salt and lime juice. (If dip is too spicy, cool it down with lime juice.)

Cucumber Chips and Dip
In a small bowl, mix and mash 1 tablespoon of reduced-fat sour cream with 2 tablespoon of low-fat (1%) cottage cheese and 1 tablespoon of chopped fresh chives; season to taste with freshly ground black pepper. Cut 1/3 of an English cucumber into thick rounds to use as chips.

Grilled Shrimp with Asian Dipping Sauce
Coat a grill or broiler pan with cooking spray and heat to high. Grill or broil 4 large, cleaned shrimp until they turn pink, about 3 to 4 minutes. In a small bowl, combine 1 tablespoon of rice vinegar, 2 teaspoons of low-sodium soy sauce, 2/3 teaspoon of sugar and 1 teaspoon of fresh minced scallions (you can also add 1/2 teaspoon of minced ginger and/or 1/2 teaspoon of minced jalapeno, if desired). Serve shrimp with dip and grilled or broiled 0 POINTS value vegetables.

Pineapple and Shrimp Salad
In a small bowl, combine 1/2 cup of cubed pineapple and 1 1/2 ounces chopped cooked shrimp. Add 1 teaspoon of chopped mint or cilantro, and 1 1/2 to 2 teaspoons of fresh lime juice; toss to mix. Serve over shredded lettuce or baby greens; season to taste with salt and pepper.

Roasted Orange Roughy
Preheat oven to 500ºF. Coat both a small roasting pan and a 3-ounce, 1-inch-thick piece of orange roughy with olive oil cooking spray; season fish to taste with salt and pepper. Roast fish until middle turns opaque, about 7 to 8 minutes; sprinkle with freshly squeezed lemon or lime juice and 2 to 3 teaspoons of minced parsley. Serve with roasted or steamed 0 POINTS value vegetables.

Spruced-Up Italian-Style Zero POINTS Value Soup
Stir 1/4 cup of canned garbanzo beans into 1 cup of soup and sprinkle with 1 teaspoon of grated parmesan cheese.

*The POINTS values for these meal ideas have been derived using our online POINTS calculator.


  1. Emmi, I like your ideas, Hugs Lisa

  2. OMG those are great.  I need to eat something... you just made me hungry.  Thanks for the ideas!!

  3. thanks for the tips