Week 2
**Once again, this is just a basic menu I will generally add a side of some type, and if allowed points-wise a snack or treat. Recipes are from a collection of what I have printed off from different sites so I am trusting there point counts. You may want to check points for yourself. I have tried all these so far and they are pretty good, otherwise they get ripped out of my recipe folder.
Monday – 2 pc. French Toast 7 pts, Crabmeat Salad 5 pts, Ham and Augratins 3 pts = Total points for day 15
Tuesday- Special K 4 pts, Chicken Tortilla Soup 4 pts?, Yankee Pot Roast 9 pts = Total points for day 17
Wednesday- Homemade McMuffin 9pts, Roast Beef & Red Pepper Sandwich 7 pts,
2 Chicken Enchilada 6 pts = Total points for day 22
Thursday- Toast w/ Jelly 5 pts, Grilled Cheese and Veg. Soup 8 pts, Mushroom Steak with Beans 6 pts = Total points for day 19
Friday- 2 Cinn. Rolls 2 pts, Chicken Quesadilla 6 pts, Mini Pizza 7 pts= Total points for day 15
Saturday – Apple/Cin. Oatmeal 5 pts, 6” Subway club no cheese no mayo w/ Mustard 6 pts, Oven fried Chicken 4 pts= Total points for day 15
Sunday- Awesome Omelette 3 pts, Big BLT 10 pts, Chili Mac 5 = Total points for day 18
RECIPES
Crabmeat Salad – 2 big servings
5 Points
6 Oz. Imitation Crabmeat
2 Tbl Light mayo
Chopped Green onion or chives
½ to 1 Tsp. Mustard
¼ cup fat free Sour Cream
Onion powder (to taste)
Salt & pepper (to taste)
1 cup cooked macaroni noodles or shells
Cook noodles and measure out 1 cup. Run cold water over noodles to chill them. Mix the shredded or diced crab pieces with the pasta. Mix in the green onions or chives. In a separate bowl, mix remaining ingredients. Pour sauce over pasta mixture and stir well. Put it in the fridge for a few hours or overnight to let the flavors blend.
Tips: you can also add other things liked chopped celery, and you can serve it on lettuce leaves to make it look fancy. You can also add a sharp mustard to add in to give it more zip.
Chicken Tortilla Soup Serves 6 -8
Points 4
1 – ½ boneless chicken breasts – cooked and shredded or cubed
15 oz. whole tomatoes with green chilies
10 oz. enchilada sauce
1 medium onion- chopped
1 clove garlic minced
2 cups water
14-1/2 oz. fat free chicken broth
1 tsp cumin
1 tsp chili powder
1 tsp salt
¼ tsp black pepper
1 whole bay leaf
6 whole corn tortillas
2 Tbl vegetable oil
1 Tbl chopped cilantro
Parmesan cheese for garnish
In electric slow cooker combine chicken, tomatoes, enchilada sauce, onion, and garlic. Add water, broth, cumin, chili powder, salt, pepper, and bay leaf. Cover and cook on low 6-8 hours or on high 3-4 hours. Preheat oven to 400 degrees. Lightly brush both sides of tortillas with oil. Cut tortillas into small strips. Place on baking sheet, bake, turning occasionally, until crisp, 5 to 10 minutes. Sprinkle tortilla strips, cilantro and parmesan over soup.
Per serving 235 calories; 9g. fat; 24g. protein; 16g Carbs, 2g fiber; 510 mg. sodium
Yankee Pot Roast Serves 8
Points 9
Cooking spray
2 -1/2 pd. Lean beef round, well trimmed (use boneless bottom round rump roast)
½ tsp. Black pepper
¼ tsp salt
2 Large onions, sliced
1 – ¾ cup water
1 pkt. Onion soup mix
1 – ½ Tbl. Balsamic vinegar, or red wine vinegar
1 tsp dried thyme
3 Large Potatoes scrubbed and quartered
3 Large carrots peeled and cut
1 Tbl parsley chopped for garnish
Preheat oven to 350 degrees. Coat a large pot with tight lid with cooking spray, Heat over Medium-High Heat. Sprinkle roast with salt & pepper. Place in pot and scatter onions around roast. Cook, turning roast occasionally, until roast and onions are browned, about 8 minutes. Pour water into pot stir in soup mix, vinegar, thyme and bring to a boil.
Cover and cook 1 -1/2 hours. Place potatoes and carrots around roast; cover and bake until roast and vegetables are tender. To thicken remove 1 potatoe from pot puree and stir into gravy to thicken. Transfer roast to cutting board and slice against the grain into 16 slices. Serve with vegetables and gravy. Yields about 2 slices of meat, 1 cup vegetables and ¼ cup gravy.
Egg Fitzmuffin – Serves 1
Points 4
1 large Egg – cooking in microwave egg poacher
1- 2% singles Kraft American cheese
1 slice Healthy choice honey ham
1 Serving English muffin - toasted
Combine all to form sandwich and microwave until cheese melts slightly.
Roast Beef and Red pepper Sandwich Serves 4
7 Points
1 Tbl. Light Mayo
1 Tbl. Dijon Mustard
1-2 Tsp Horseradish
2 (6 or 7 inch) Italian bread shells such as boboli
10 oz thinly sliced Roast Beef
2 oz. Monterey Jack cheese
¼ cup roasted red pepper cut into strips
2 cup fresh watercress (I didn’t use this sub’d a lettuce leave)
Combine Mayo, mustard, and horseradish in small bowl. Carefully split both boboli bread shells in 2 with serrated knife to make 4 whole circles. For each sandwich, spread cut side of bread with mayo mixture. Top with remaining ingredients and fold in half or roll wrap style.
Calories 334; fat 13g; protein 31; carbs 26; sodium 484
see reply post for continued recipes ...
**Once again, this is just a basic menu I will generally add a side of some type, and if allowed points-wise a snack or treat. Recipes are from a collection of what I have printed off from different sites so I am trusting there point counts. You may want to check points for yourself. I have tried all these so far and they are pretty good, otherwise they get ripped out of my recipe folder.
Monday – 2 pc. French Toast 7 pts, Crabmeat Salad 5 pts, Ham and Augratins 3 pts = Total points for day 15
Tuesday- Special K 4 pts, Chicken Tortilla Soup 4 pts?, Yankee Pot Roast 9 pts = Total points for day 17
Wednesday- Homemade McMuffin 9pts, Roast Beef & Red Pepper Sandwich 7 pts,
2 Chicken Enchilada 6 pts = Total points for day 22
Thursday- Toast w/ Jelly 5 pts, Grilled Cheese and Veg. Soup 8 pts, Mushroom Steak with Beans 6 pts = Total points for day 19
Friday- 2 Cinn. Rolls 2 pts, Chicken Quesadilla 6 pts, Mini Pizza 7 pts= Total points for day 15
Saturday – Apple/Cin. Oatmeal 5 pts, 6” Subway club no cheese no mayo w/ Mustard 6 pts, Oven fried Chicken 4 pts= Total points for day 15
Sunday- Awesome Omelette 3 pts, Big BLT 10 pts, Chili Mac 5 = Total points for day 18
RECIPES
Crabmeat Salad – 2 big servings
5 Points
6 Oz. Imitation Crabmeat
2 Tbl Light mayo
Chopped Green onion or chives
½ to 1 Tsp. Mustard
¼ cup fat free Sour Cream
Onion powder (to taste)
Salt & pepper (to taste)
1 cup cooked macaroni noodles or shells
Cook noodles and measure out 1 cup. Run cold water over noodles to chill them. Mix the shredded or diced crab pieces with the pasta. Mix in the green onions or chives. In a separate bowl, mix remaining ingredients. Pour sauce over pasta mixture and stir well. Put it in the fridge for a few hours or overnight to let the flavors blend.
Tips: you can also add other things liked chopped celery, and you can serve it on lettuce leaves to make it look fancy. You can also add a sharp mustard to add in to give it more zip.
Chicken Tortilla Soup Serves 6 -8
Points 4
1 – ½ boneless chicken breasts – cooked and shredded or cubed
15 oz. whole tomatoes with green chilies
10 oz. enchilada sauce
1 medium onion- chopped
1 clove garlic minced
2 cups water
14-1/2 oz. fat free chicken broth
1 tsp cumin
1 tsp chili powder
1 tsp salt
¼ tsp black pepper
1 whole bay leaf
6 whole corn tortillas
2 Tbl vegetable oil
1 Tbl chopped cilantro
Parmesan cheese for garnish
In electric slow cooker combine chicken, tomatoes, enchilada sauce, onion, and garlic. Add water, broth, cumin, chili powder, salt, pepper, and bay leaf. Cover and cook on low 6-8 hours or on high 3-4 hours. Preheat oven to 400 degrees. Lightly brush both sides of tortillas with oil. Cut tortillas into small strips. Place on baking sheet, bake, turning occasionally, until crisp, 5 to 10 minutes. Sprinkle tortilla strips, cilantro and parmesan over soup.
Per serving 235 calories; 9g. fat; 24g. protein; 16g Carbs, 2g fiber; 510 mg. sodium
Yankee Pot Roast Serves 8
Points 9
Cooking spray
2 -1/2 pd. Lean beef round, well trimmed (use boneless bottom round rump roast)
½ tsp. Black pepper
¼ tsp salt
2 Large onions, sliced
1 – ¾ cup water
1 pkt. Onion soup mix
1 – ½ Tbl. Balsamic vinegar, or red wine vinegar
1 tsp dried thyme
3 Large Potatoes scrubbed and quartered
3 Large carrots peeled and cut
1 Tbl parsley chopped for garnish
Preheat oven to 350 degrees. Coat a large pot with tight lid with cooking spray, Heat over Medium-High Heat. Sprinkle roast with salt & pepper. Place in pot and scatter onions around roast. Cook, turning roast occasionally, until roast and onions are browned, about 8 minutes. Pour water into pot stir in soup mix, vinegar, thyme and bring to a boil.
Cover and cook 1 -1/2 hours. Place potatoes and carrots around roast; cover and bake until roast and vegetables are tender. To thicken remove 1 potatoe from pot puree and stir into gravy to thicken. Transfer roast to cutting board and slice against the grain into 16 slices. Serve with vegetables and gravy. Yields about 2 slices of meat, 1 cup vegetables and ¼ cup gravy.
Egg Fitzmuffin – Serves 1
Points 4
1 large Egg – cooking in microwave egg poacher
1- 2% singles Kraft American cheese
1 slice Healthy choice honey ham
1 Serving English muffin - toasted
Combine all to form sandwich and microwave until cheese melts slightly.
Roast Beef and Red pepper Sandwich Serves 4
7 Points
1 Tbl. Light Mayo
1 Tbl. Dijon Mustard
1-2 Tsp Horseradish
2 (6 or 7 inch) Italian bread shells such as boboli
10 oz thinly sliced Roast Beef
2 oz. Monterey Jack cheese
¼ cup roasted red pepper cut into strips
2 cup fresh watercress (I didn’t use this sub’d a lettuce leave)
Combine Mayo, mustard, and horseradish in small bowl. Carefully split both boboli bread shells in 2 with serrated knife to make 4 whole circles. For each sandwich, spread cut side of bread with mayo mixture. Top with remaining ingredients and fold in half or roll wrap style.
Calories 334; fat 13g; protein 31; carbs 26; sodium 484
see reply post for continued recipes ...
Comment