Weight watchers menu + Recipes week 4 by SKATERONICE

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WEEK 4 MENU

Monday – English muffin w/Jelly 5 pts, Chicken Fingers w/BBQ sauce 5pts, Stuffed Peppers 4 pts= Total pts for day 14

Tuesday- Oatmeal 5pts, Philly Cheesesteak Sandwich 6 pts, Chicken Cordon Bleu 5 pts= Total pts for day 15

Wednesday – Bagel w/Nuef. Cheese 8 pts, Asian Chicken wrap 5 pts, 2 Chicken fajitas 10pts = Total pts for day 23

Thursday – Steak and egg sandwich 8 pts, Mac and Cheese 5 pts, Chipped Beef 2pts= Total pts for day 15

Friday – Bagel w/Peanut Butter 9 pts, Tuna Stuffed Pita 6pts, Maple country ribs 6 pts = Total pts for day 21

Saturday - 4 Cinnamon sugar knots 4 pts, Taco Salad 5 pts, Fettucini w/ Bleu cheese 6 pts = Total pts for day 15

Sunday – Breakfast burrito 7 pts, sloppy joes 9pts, Baked Ziti 6 pts = Total pts for day 22

Recipes

Chicken Fingers w/BBQ Sauce – Serves 4
Points 5

2 Tbl Honey Mustard
2 Tbl Buttermilk (I think I just used skim)
½ cup Dried bread crumbs
1 pd Boneless, skinless chicken breasts cut into 12 equal strips
6 Tbl Hickory flavored BBQ sauce

Preheat oven to 450 degrees. Place large baking sheet in oven to preheat. In shallow dish, wisk together mustard and buttermilk. Place bread crumbs in separate dish. Add chicken to mustard mixture; turn to coat. Remove the hot baking sheet from oven and coat with cooking spray. Place chicken on baking sheet and bake 6 minutes. Flip and bake until golden brown and cooked through, about 6 minutes more. Serve Chicken fingers with BBQ sauce on side. Yields about 3 chicken fingers and 1 ½ Tbl. of BBQ sauce per serving.

Stuffed Peppers – Serves 4
Points 4
1 cup lean ground beef
1 cup brown rice - cooked
1 pkt taco seasoning mix
2 Green peppers cut in half, seeds removed
1 small can tomato sauce
4 Tbl shredded Cheddar

Brown ground beef and add taco seasoning mix; cook about 5 minutes. Combine beef and rice and put ½ cup into each half of pepper. Place in baking dish and pour tomatoe sauce over the tops of peppers. Cover and bake at 350 degrees for 30 minutes. Before serving sprinkle 1 Tbl shredded cheddar over the top of each pepper.

Philly Cheesesteak Sandwich Serves 6
Points 6

1 (16 oz) package frozen pepper stir-fry
1 (9 oz) package frozen seasoned beef strips (I used lean meat and cut my own)
2 Tbl. creamy mustard blend; such as dijonaisse
6 (2.5 oz) Hoagie rolls
¾ cup (3 oz) Mozzerella cheese

Preheat oven to 350 degrees. Heat a large skillet over Med-High heat and add stir fry mix; cook 2 minutes. Add beef strips and cook 3-5 minutes or until thouroughly heated; drain. Spread 1 tsp. mustard blend on bottom half of each roll. Spoon ½ cup beef mixture onto each roll; top with cheese and top half of roll. Wrap each sandwich in aluminum foil. Bake for 6-7 minutes or until cheese melts. Remove sandwiches from foil; serve immediately.

Chicken Cordon Bleu Serves 4
Points 5

4 Boneless skinless chicken breasts
12 slices deli thin ham
4 slices mozzarella
¼ cup Italian seasoned breadcrumbs
¼ cup plain fat free yogurt

Heat oven to 375 degrees. Coat a baking sheet with cooking spray. Place each chicken breast between 2 pieces of wax paper and pound out thin (no holes in chicken). Place 3 slices of ham and 1 slice of cheese at the top of each breast, and roll starting with the end that has the ham and cheese, bringing in the sides as you roll. Brush each breast with yogurt, then dip into bread crumbs secure with wooden toothpicks. Place on baking sheet and spray each breast with cooking spray. Bake for 40-45 minutes until chicken is no longer pink.


Asian Chicken Wrap Serves 4
Points 5

1 tsp. Vegetable oil
2 cups Broccoli slaw
1 cup sliced mushrooms
1 (9 oz) package frozen cooked diced chicken breast (I broiled and cut up my own chicken breast)
1/3 cup fat free low sodium chicken broth
½ tsp garlic-pepper seasoning
1 Tbl low sodium soy sauce
1 -1/2 tsp cornstarch
4 (6 inch) tortillas

Heat oil in skillet over Med-High heat. Add broccoli slaw and mushrooms; cook 3-4 minutes or until crisp tender, stirring occasionally. Add chicken, broth, and garlic-pepper to skillet; stir. Cook about 3 minutes or until heated through. Combine Soy sauce and cornstarch, stirring until smooth. Add to skillet; cook, stirring constantly, 1 minute or until slightly thickened. Spoon ¼ of mixture down center of each tortilla and roll; serve immediately.

Crockpot Chicken Fajitas Serves 12
Points 3

5 boneless chicken breasts
2 Med. Green Peppers
1 Large red Pepper
1 Large Yellow pepper
1 Medium Onion
4 Tbl Fajita seasoning mix
4 Tbl Taco seasoning mix
4 oz. Light sour cream
4 oz. Chunky salsa
12 med. Fat free flour tortillas

Place frozen chicken breasts in crockpot, coven and cook on high for 6 hours. Remove chicken, shred, and return to crockpot. Cut peppers and onion into strips and place over top of chicken. Sprinkle seasoning mixes on top and cover. Cook on low setting for 1 hour, stirring occasionally. Serve on tortillas with sour cream and salsa.


Steak and Egg Sandwich – Serves 1
Points 6

2 slices light bread
2 oz. Lean ribeye or sirloin steak (I will use the thin breakfast steaks)
¼ cup Eggbeaters
1/8 cup shredded Cheddar
1 Tbl Light Mayo
1 Tbl steak sauce

Saute steak in small frying pan with cooking spray. Put slices of steak on outside of pan and pour in egg beaters. When you flip it add cheese on top and spread around. Toast bread and spread with Mayo and steak sauce on each side and egg mixture to make sandwich.

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Meanu recipes continued ...

Crockpot Mac and Cheese Serves 6
Points 5

½ cup Egg Beaters
12 oz. Fat fee Evaporated Milk
1 – ½ cups Skim Milk
½ pd. Elbow macaroni
6 oz. Shredded Cheddar (**was pretty lumpy when I made I will try Velveeta this time)
½ tsp Salt
¼ tsp White Pepper
½ tsp Onion powder
1/8 tsp Garlic Powder

Spray the inside of crockpot with cooking spray. In large bowl, beat eggs with the fresh and evaporated milk. Stir in UNCOOKED macaroni, cheese, and seasonings. Pour into crockpot; cover and cook on low for 4 hours. DO NOT STIR OR REMOVE LID WHILE THIS DISH COOKS. ** I also cheated and stirred the first time, maybe that is why lumpy? Still going with the Velveeta or maybe Campbells cheese soup?? You will need to adjust points for this possibly.

Chipped Beef Serves 8
Points 2

2 (3 oz) packages Fat free Dried Beef
4 Cups Fat Free Milk
¾ cups flour
¼ cup fat free margarine
½ tsp Pepper
** when I made this I halved the recipe, my notes say that I added additionally
2 Chicken bouillon cubes
touch Tabasco
More Milk
And I have a note to use less flour next time

Chop dried beef into small bite sized pieces. Pour milk into saucepan and add the flour. Whisk until flour is dissolved. Add margarine and pepper, and then cook over Med-Hi heat until hot. Add beef and stir constantly until mixture becomes thick and smooth. Serve over bread or biscuits for additional points

Crockpot Maple Country Ribs- Serves 4
Points 6

1½ lbs. Country style boneless ribs (I used Armour brand)
1/3 cup maple syrup
1 Tbl. Soy sauce
2 Tbl dried minced onion or use fresh
¼ tsp cinnamon
¼ tsp ginger
¼ tsp allspice
½ tsp garlic powder
Dash pepper

Place pork in crockpot. Combine ingredients, pour over pork . Cover and cook on low 7-9 hours. ** my note says it only took about 3 hours…I probably had really thin ribs.

Cinnamon Sugar Knots-Serves 24
Points 2

2 Tbl Sugar
½ tsp Ground Cinnamon
11 oz. Refrigerated bread stick dough (Pillsbury)
Cooking spray – butter flavor

Preheat oven to 375. Coat a large baking sheet with spray. In small bowl, combine sugar and cinnamon. Mix well and set aside. Unroll breadsticks and cut each in half lengthwise to make a total of 24 pieces. Arrange on baking sheet and spray with coat of cooking spray. Sprinkle ¼ tsp cinnamon-sugar mixture over each piece. Tie each into a knot (pulling dough gently if necessary) Sprinkle remaining sugar mixture over knots. Bake until puffed up and golden brown, about 15 minutes. Yields 2 knots per serving

Awesome Taco Salad – Serves 4-6
Points 5

1 Lb. Extra lean ground beef
1 pkt taco seasoning
lettuce
tomatoes
onion
1 can kidney beans
5 black olives sliced
½ bottle wishbone “just to good” light French dressing
½ bag Wow tortilla chips
fat free Cheddar Cheese
Salsa
Sour Cream
Cook up meat and add taco seasoning, chop up all veggies and dump in big bowl with meat. Add dressing and toss well. Right before serving, crumble tortilla chips and toss again. Serve with Salsa and sour cream.

Fettucini with Blue Cheese – Artichoke sauce – Serves 4
Points 6

1 (9 oz) pkg refrigerated fettuccini (I think I will try spinach or whole wheat fettucini in the pasta aisle)
1 (14 oz) can quartered artichoke hearts, drained
1 cup fresh mushrooms
1 (10 oz) container light alfredo sauce
2 Tbl. Crumbled bleu cheese

Cook pasta according to directions, omitting salt and fat
While pasta cooks coat large skillet with cooking spray and sauté mushrooms & artichokes over Med-Hi heat until mushrooms are tender. Add alfredo sauce to the artichoke mixture; cook until heated. Drain pasta and pour sauce over top; toss to combine. Sprinkle with cheese. Yield: 4 (1 ¼ cup) servings

Breakfast Burrito- serves 10-12
Points 7
1 Lb. Rolled Pork Sausage (could substitute Turkey sausage to cut points?)
½ cup Salsa
10- 12 Tortillas
2 cups eggs
10 slices American cheese

Crumble and cook sausage, stir and separate into small pieces; Drain. Stir in eggs and scramble. Add Salsa to this mixture when eggs are cooked. Spoon 2 Tablespoons mixture into each tortilla and add one piece of cheese. Roll, place on platter and cover with plastic. Microwave just long enough to melt cheese (less that one minute). Serve

Sloppy Joes (diet coke style)
Points – 9 ** I think I figured with bun

1 Lb. Lean ground beef
1 small onion
12 oz. Diet Coke
1 cup ketchup
dash garlic powder
½ tsp black pepper
**my notes say I added a couple dashes of worcestshire

Brown meat with onion, drain if necessary, add all ingredients and cook until thickened.

Baked Ziti
Points – 6 (1 cup serving)

12 oz. Uncooked Ziti
1 tsp olive oil
2 Med. Garlic cloves, minced
1/3 pd. Lean ground beef
1 tsp oregano
1 tsp thyme
1 tsp rosemary
½ tsp salt
½ tsp pepper
28 oz. Can Crushed tomatoes
1 cup Mozzerella cheese

Preheat oven to 350 degrees. Cook pasta according to directions without salt or fat; drain and set aside. Meanwhile, heat oil in skillet and add garlic and sauté 2 minutes. Add beef and cook until browned, breaking up meat as it cooks. Drain off fat and return to heat.
Add seasonings and stir to coat beef. Cook until herbs become fragrant, about 2 minutes. Add tomatoes and bring mixture to a boil, reduce heat and simmer 5 minutes. Spoon a small amount of tomato mixture into the bottom of a 4 quart casserole dish (just enough to cover the surface) Top with half of ziti then layer with remaining sauce and ½ of the mozzerella cheese. Layer remaining ziti and top with remaining sauce and cheese. Bake until cheese is golden and bubbly; about 30 minutes.