Weight watchers menu + recipes week 1 by SKATERONICE

[wishingstar]

Week 1 Menu

**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.

Monday – 1 cup Oatmeal topped with low fat Milk 5 pts, Turkey Sandwich with Healthy Choice Chicken and Dijon Mustard 5pts, Honey Mustard Chicken 5 pts = Total points for day = 15 pts

Tuesday – Special K with low fat Milk 4 pts., 2 Chicken Fajitas 6pts, Bleu Cheese Pork Chops 4 pts = Total points for day 14 pts

Wednesday - ½ of Onion Bagel with Cream Cheese 6 pts, Grilled Chicken on lettuce with Ranch Dressing 10 pts, Tex Mex Pepper Steak 9 pts= Total points 25

Thursday- 2 poached eggs with 1 pc. dry toast 6 pts, Portabella wrap 7 pts, BBQ Meatloaf 5 pts = Total points for day 18

Friday- English Muffin with Peanut Butter 8 pts, Cheeseburger with Small side salad with French Dressing 14 pts, Broiled Fish with Cajun seasoning 6 pts. ** this is my high point day and I haven’t calculated exact points so lunch and dinner are guesses= Total points for day= Total points for day 28

Saturday - Grapenuts with milk 4 pts, Spicy Beef Sandwich with peppercini’s 6 pts, Chicken Parmesan 6 pts = Total points for day 16

Sunday – Crockpot Breakfast 6 pts, Meatloaf Sandwich 8 pts, Beef Stroganoff 6 pts= Total points for day 20

Recipes

Honey Mustard Chicken Serves 8
Points – 5
¼ cup Dijon Mustard
3 Tbl. Honey
2 Tbl. Margarine
1 Tbl. Lemon Juice
1 clove garlic, crushed
8 (4 oz.) boneless chicken breasts

In Small Bowl combine mustard, honey, margarine, Lemon Juice, and garlic. Grill or broil chicken 6 inches from heat source for 10-15 minutes, turning occasionally and brushing with mustard mixture frequently.

Calories 199, Protein 27g. Carbs 7g, Fat 6 g, Cholesterol 72g, Sodium 312mg

Crockpot Chicken Fajitas Serves 12
Estimated points per serving – 3

5 boneless skinless chicken breasts
2 Medium 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 Medium Fat-Free Flour Tortillas

Place 5 frozen chicken breasts in crockpot, cover & cook on high for 6 hours. Remove chicken and shred. Return chicken to crockpot. Cut peppers & onion into strips and place on top of chicken. Sprinkle seasoning mixes on top of mixture & cover. Turn crockpot on low and cook for 1 hour, stirring occasionally. Serve on tortillas. Light sour cream and salsa can be added and is included in point totals.

Bleu Cheese Pork Chops- Serves 4
4 points per Serving

1 pd. Pork Tenderloin, sliced into 4 portions
1 Tsp. Oil
Cooking Spray
2 Tsp. Minced bottled garlic
½ Tsp. Black Pepper
¼ Tsp Salt
½ Cup beef broth (I added additional broth to sauce)
¼ Cup red wine
2 Tbl. Bleu Cheese crumbles

Place port between 2 sheets of wax paper, pound to 1 inch thickness using meat mallet or rolling pin (I buy already cut thin chops and skip this part)
Heat oil in large skillet coated with cooking spray over Med-High heat. Combine garlic, pepper and salt; rub over both sides of pork. Add pork to pan and cook 5 Minutes on each side or until done. Remove pork from pan and keep warm.
Add broth and wine to skillet, scraping pan to loosen browned bits. Increase the heat to High and cook until reduced to 1/3 cup (about 6 minutes) Spoon sauce over pork and sprinkle with cheese.


recipes continued in reply post ...

[wishingstar]

Recipes continued ...

Tex Mex Pepper Steak- Serves 4
Points 9

2 regular sized bags boil in bag rice
¾ pd. Flank steak
2 Tsp Chili powder
1 Tsp ground cumin
¼ Tsp Salt
Cooking Spray
1 (16 oz) package frozen pepper stir fry
1 (14 oz) can Mexican style tomatoes, drained

Prepare rice according to directions, omitting salt and fat, to make 4 cups rice. While rice cooks slice steak in half lengthwise, slice each half diagonally across grain into ¼ inch thick slices. Combine chili powder, cumin, and salt in zip top plastic bag; add meat. Seal bag and shake until meat is well coated. Coat a non-stick skillet with spray, place over Med-Hi heat add meat and stir fry for 4 minutes or until browned. Remove meat from skillet, and set aside, wipe drippings with paper towel. Coat pan with spray; and add pepper stir fry, stir fry over Med-Hi heat for 2 minutes or until tender. Add tomatoes; bring to a boil. Cook 2 minutes, stirring occasionally. Return meat to skillet and cook until thoroughly heated. Remove skillet from heat. Place 1 cup rice on each of 4 plates top evenly with meat mixture.

Portabella Wrap- Serves 4
Points 6.5

1 Tbsp Olive oil
3 Portabella mushrooms, cut into ½ inch slices
1 Onion, Sliced
1 Red bell pepper, seeded and sliced
1 Tbl. Balsamic vinegar
½ Tsp. Salt
¼ Tsp Black Pepper
1 cup Mozzerella Cheese
4 squares lavish bread of 4 large pitas

Preheat oven to 400 degrees. In large skillet heat oil. Saute the mushrooms and onion until tender and lightly browned, about 8 minutes. Transfer to plate. In skillet combine red pepper with 2 Tbl. Water, cook stirring until tender and golden, about 8 minutes. Stir in the balsamic, salt and pepper and remove from heat and stir in mushrooms. Place bread on large baking sheet and sprinkle with chees. Bake until cheese melts, about 5 minutes. Roll each into a cone shape and fill with mushroom mixture.

BBQ Meatloaf –Serves 4
Points 5

1 Pd. Ground Round
½ cup BBQ Sauce, divided
¼ cup chopped onion
¼ cup Italian seasoned bread crumbs
2 Large egg whites
¼ Tsp. Pepper

Preheat oven to 375 degrees. Combine meat, ¼ cup of the BBQ sauce, onion, breadcrumbs, egg whites, and pepper in large bowl; stir well.
Shape mixture into a 7 X 5 inch loaf pan. Spread remaining ¼ cup BBQ sauce over loaf. Bake for 25 minutes or until desired doneness.

Crockpot Spicy Beef Sandwiches with Peppercini’s
Points can range from 1-2pts per ounce depending on cut of meat. The peppers are 0 points.

Beef Roast (lean cut)
1 jar Mild peppercini peppers

Add roast to crockpot, dump whole can of peppers and juice over top, season with salt and pepper. Cover and cook on low for 8 hours or until tender. Serve on low fat buns.

Chicken Parmesan- Serves 4
Points – 6

4 boneless chicken breasts halves
½ Cup Italian bread crumbs
¼ Cup Fat free Parmesan cheese
1 Tbl. Parsley
1 Egg beaten
2/3 Cup Spaghetti sauce
2 Oz. Shredded low fat Mozzerella

Preheat oven to 350 degrees. Place chicken breast half between waxed paper and working from center gently pound chicken to ¼ inch thickness. In medium bowl, combine breadcrumbs, Parm. Cheese and parsley; mix well. Dip chicken in egg mixture and coat with bread crumb mixture. In 8 inch baking dish place chicken halves and bake for 30-40 minutes or until juices run clear. Meanwhile, heat Spaghetti sauce. Sprinkle chicken with mozzerella ; cover dish to melt cheese. Serve sauce with chicken.

Crockpot Breakfast – Serves 12
Points 6

32 oz. Frozen hash browns
1 Lb. Lean ham cubed
1 Green pepper diced
1½ Cup shredded Cheddar
12 eggs
1 Cup skim milk
1 Tsp Salt
1 Tsp. Pepper

Spray crockpot well with cooking spray. Divide potatoes, ham, veggies and cheese so you can create several layers of each in the crockpot. Start with hashbrowns, then ham, onions, and peppers and last cheese. Repeat until you have several layers. Beat eggs, milk, salt and pepper pour over layers, cover and turn on low. Cook for 10-12 hours overnight.

Beef Stroganoff- Serves 4
Points- 6

8 Oz. Flank steak
1 Tbl. Margarine
¼ cup minced onion
2 Garlic cloves, minced
2 Cups sliced Mushrooms
dash each of salt & Pepper
1 Tbl. Flour
1 ? Hot water (sorry measurement got cut off in hole punch I am guessing a Tablespoon)
2 Tsp. Dijon mustard
2 Tsp Tomato paste
2 packet instant beef broth and seasoning mix
2 Tbl. Parsley
3 Tbl Low fat sour cream
2 Cup hot cooked noodles

On rack in broiling pan, broil meat 2 inches from heat source, turning once until Medium-Rare; slice into ½ inch slices, set aside. In skillet heat margarine until hot and bubbly, ad onion and garlic, and sauté briefly, about 1 minute (do not brown) add mushrooms, Salt and pepper and cook stirring occasionally for 3 minutes. Sprinkle with flour and stir quickly to combine; gradually stir in water. Add mustard, tomato paste, and broth mix and cook over medium heat stirring constantly until mixture is slightly thickened. Reduce heat add sour cream and parsley, and stir to combine. Add Steak and cook until heated through. Serve over noodles.