Announcement

Collapse
No announcement yet.

WW recipes and web sites by spoiled_brat

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • WW recipes and web sites by spoiled_brat

    Recipes found in various places on the internet
    that are suitable for weight watchers.

    CHINESE MARINATED PORK

    Ingredients:

    1/4 cup Hoisin sauce
    1/4 cup barbecue sauce
    1 orange, juice and zest
    2 cloves garlic, crushed
    1 piece fresh ginger, 1-1/4 inch, grated
    1 lb. pork tenderloin chops, cut into 1 inch cubes



    Instructions:

    Combine all ingredients, except pork, in a bowl and mix well. Stir in pork and marinate 1-2 hours. Remove pork from marinade. Heat a wok or heavy nonstick skillet over medium high heat. Stir-fry pork 7-8 minutes, or until just cooked through.



    Yield: 4 servings
    5 POINTS per serving


    Nutritional Information:
    Per serving: calories 214, fat 5.2g, 23% calories from fat, cholesterol 72mg, protein 26.7g, carbohydrates 13.6g, fiber 1.5g, sugar 5.0g, sodium 437mg
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Crockpot Salsa Swiss Steak
    2 tsp. oil

    1 1/2 lbs. boneless beef top round steak, trimmed of fat, cut into 5 pcs.

    1/2 tsp. salt

    1/4 tsp. pepper

    1 med. onion, halved lengthwise, sliced

    1/2 med. green bell pepper, cut into bite-size strips

    1 (10 3/4 oz.) can condensed cream of mushroom soup

    3/4 cup thick and chunky salsa

    Heat oil in large skillet over med.-high heat until hot. Sprinkle steak with salt and pepper.

    Place steak in skillet, cook 4-6 min. or until well browned, turning once. Transfer steak to a 4-6 qt. slow cooker. Top with onion and bell pepper.

    In same skillet, combine soup and salsa; mix well. Pour over vegetables and steak.

    Cover; cook on LOW for 8-10 hrs.

    Remove steak pieces from slow cooker; place on serving platter. Stir sauce well and serve with steak. Serves 5.

    Per serving: cal 260, fat 11g, sat fat 3g, chol 70mg, carb 10g, fib 1g, prot 30g

    WW Points: 6 pt.
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    Cabbage Beef Crescent Bake
    8 oz extra lean ground sirloin or turkey breast

    3 1/2 cups shredded cabbage

    1/2 cup chopped onion

    1 tsp any meat seasoning

    1 (10 3/4 oz.) can Healthy Request Cream of Mushroom Soup

    3/4 c (3 oz.) shredded reduced fat cheddar cheese

    1/8 tsp black pepper

    1 (8 oz.) can Pillsbury Reduced Fat Crescent Rolls

    Preheat oven to 350 F.

    In a large skillet sprayed with butter cooking spray, brown meat. Stir in cabbage, onion and meat seasoning. Continue cooking until cabbage is tender, about 5 min. Add mushroom soup, cheese, and pepper. Mix well to combine. Lower heat and simmer for 2-3 min.

    Meanwhile unroll crescent rolls and pat into a rimmed 13 x 9 baking sheet, being sure to seal the perforations. Evenly spread cabbage mixture over rolls.

    Bake for 20-25 min or until crust is golden brown. Place baking sheet on a wire rack and let set for 5 min.

    Cut into 8 servings.

    Each serving: 192 cal, 8 gm fat, 1 gm fiber 1 meat, 1 starch & 1/2 veg

    WW Points: 4 pt.
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Smothered Steak and Onions
    16 ounces ground 90% lean turkey or beef

    1/4 teaspoon black pepper

    1 3/4 cups (one 14 1/2 ounce can) beef broth -- divided

    6 tablespoons (1 1/2 ounce) dried fine bread crumbs

    2 cups sliced onion

    3 tablespoons all-purpose flour

    In a large bowl, combine meat, black pepper, 1/4 cup beef broth, and bread crumbs. Mix well with hands to combine. Using a 1//3 cup measure as a guide, form 6 patties.

    Place patties in a large skillet sprayed with butter-flavored cooking spray and brown on both sides. Layer onions evenly over browned patties.

    In a covered jar, combine remaining 1 1/2 cups beef broth and flour. Shake well to combine. Pour broth mixture evenly over onion. Lower heat. Cover and simmer 20 to 25 minutes. For each serving, place 1 patty on plate and evenly spoon onion sauce over top. Freezes well.

    Yield: "6 servings"

    Serving size (1 patty plus 1/6 sauce)

    According to the cookbook: Per serving: 179 Cal, 7g Fat, 16g Pro, 13g Carb, 384mg Sod, 1g Fib Healthy Exchanges: 2 Protein, 2/3 Vegetable, 1/2 Bread, 6 Opt. Cal. Diabetic Exchanges: 2 Meat, 1/2 Vegetable, 1/2 Starch

    WW Points: 4 pt.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    Crocked Pineapple Chicken
    6 chicken breast halves without skin - skinned and split

    1 dash pepper

    To taste paprika

    20 ounces pineapple chunks in juice - 1 can tidbits

    2 tablespoons Dijon mustard

    2 tablespoons soy sauce

    1 clove garlic - minced

    Arrange chicken in bottom of crockpot. Sprinkle with pepper and paprika. In a small bowl, combine drained pineapple tidbits, mustard and soy sauce. Pour over chicken. Add minced garlic. Cover and cook on LOW 7-9 hours or HIGH 3-4 hours. Makes 6 serving.

    Per Serving: 194 Calories; 2g Fat; 28g Protein; 16g Carbohydrate; 1g Dietary Fiber; 68mg Cholesterol; 483mg Sodium.

    WW Points: 4 pt.
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    Margarita Chicken
    1/2 cup frozen nonalcoholic margarita mix - thawed

    3 tbsp lime juice - freshly squeezed

    1 clove garlic - crushed (or more)

    3 pounds broiler or fryer chicken - cut up (3 to 3 1/2) OR 1 1/2 pounds skinless boneless chicken breast halves

    Coarse salt

    Mix margarita mix, lime juice and garlic in a large resealable freezer plastic bag. Add chicken to bag. Seal and turn a few times to coat chicken. Refrigerate, turning bag occasionally. Marinate at least 1 hr, but no longer than 24 hrs. Remove chicken from bag & reserve marinade.

    On your grill place chicken, skin side up on grill, Brush with marinade and sprinkle with some salt. Cover grill with lid & grill 5 to 6" from medium heat for 15 minutes. Turn chicken, brush with remaining marinade and sprinkle with more salt. Cover & grill 20 to 40 minutes longer until chicken tests done.

    Serves 6.

    Per Serving (1 boneless, skinless chicken breast): 128 Calories; 1g Fat (10.5% calories from fat); 26g Protein; 1g Carbohydrate; trace Dietary Fiber; 66mg Cholesterol; 74mg Sodium. Exchanges: 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit.

    WW Points: 3 pt.
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    Weight Watcher's Apple Pie Crescent Rolls
    1 small apple

    1/2 tsp. McNeil Specialty Products Splenda No Calorie Sweetener

    1/2 tsp. packed brown sugar

    1/2 tsp. ground cinnamon

    1/2 tsp. pumpkin pie spice, or apple pie spice

    8 roll reduced-fat crescent roll dough

    1. Preheat oven to 375 F.

    2. Peel, core and chop apple. Combine apple, Splenda, brown sugar, cinnamon and pie spice together in a bowl; set aside.

    3. Unroll dough and cut each roll in half so you have 16 pieces of dough. Flatten wide edge of each roll out a little.

    4. Spoon 1 teaspoon of apple mixture onto each piece of dough and roll up making sure to seal edges around the apple so it doesn't leak out. (Note: You can seal edges with a little egg white or water, or press them together with a fork.) Bake on a nonstick cookie sheet until golden brown, about 12 to 15 minutes.

    Serves 16.

    WW Points: 1 pt.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    Caramel Apple Coffee Cake
    1/2 cup plus 2 Tablespoon unbleached flour

    1/2 cup whole wheat pastry flour

    3/4 light brown sugar

    1/2 tsp. ground cinnamon

    3/4 tsp. baking soda

    1/4 cup plus 2 Tablespoon nonfat or lowfat buttermilk

    1/4 cup egg substitute

    1 tsp. vanilla extract

    2 1/2 cups peeled Granny Smith or Rome apples, diced into

    1/3 inch pieces (About 3)

    Topping:

    1/4 cup whole wheat pastry flour

    1/4 cup light brown sugar

    1/3 cup honey crunch wheat germ or chopped toasted pecans

    1 Tablespoon plus 1 tsp. frozen apple juice concentrate, thawed

    To make topping place the flour, sugar and wheat germ or nuts into a small bowl, and mix well. Add juice concentrate and stir until mixture is moist and crumbly. Add more juice if needed.

    Place the flours, brown sugar and cinnamon in a medium sized bowl and stir to mix well, using the back of the spoon to press out any lumps in the brown sugar. Add baking soda and stir to mix well.

    Add buttermilk, egg substitute, vanilla extract and apples to the flour mixture. Stir to mix well. The batter will be thick.

    Coat a 9" round baking pan with nonstick spray and spread batter evenly in pan. Sprinkle the topping over the batter.

    Bake at 325 for 35-40 minutes or just until top springs back when lightly touched, Can use a clean wooden toothpick insert also. Be careful not to overbake.

    All to cool to room temp for at least 30 min and cut into wedges. Serve warm or at room temperature.

    Makes 8 servings.

    Calories 192 Carbs 43 Cholest. 0 Fat .9 Fiber 2.6 Protein 4.7

    WW Points: 3 pt.
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

  • #2
    Sticky Caramel Pecan Rolls
    1/4 cup fat-free caramel-flavored sundae syrup

    Cooking Spray

    1 (8oz) can refrigerated reduced-fat crescent dinner rolls

    1/4 cup firmly packed brown sugar

    2 tbsp finely chopped pecans

    1/2 tsp ground cinnamon

    Preheat oven to 375 F.

    Spoon 1 1/2 tsp syrup into each of 8 muffin cups coated with cooking spray; set aside.

    Unroll crescent roll dough, and separate into rectangles. Combine brown sugar, pecans, and cinnamon; sprinkle evenly over each rectangle, pressing gently into dough

    Beginning at 1 long edge, roll up jelly-roll fashion. Pinch ends of dough to seal. Cut each roll into 6 slices. Place 3 slices, cut sides down, in prepared muffin cups.

    Bake at 375 F. for 14 minutes. Run a knife around edges of cups; invert onto a platter.

    Yields 8 servings.

    Exchanges 1 1/2 starch, 1 fat Per serving Cal 172 (305 from fat); Pro 2.2g; Fat 5.8g (sat0.1g); Carb 26.9g; Fib 0.2g; Chold 0 mg; Iron 1 mg; Sod 260mg; Cal 13 mg.

    WW Points: 4 pt.
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    Apple Pie Pancakes
    1 cup unsweetened applesauce

    1 cup cool whip free

    1/4 cup raisins

    1 1/2 cups bisquick reduced fat baking mix

    2/3 cup carnation nonfat dry milk powder

    1/4 cup walnuts, chopped

    1 tablespoon granular Splenda

    1 1/2 teaspoons apple pie spice

    1 cup water

    1 teaspoon vanilla extract

    1 egg

    In a medium bowl, combine applesauce and cool whip free. Fold in raisins. Cover and refrigerate while preparing pancakes.

    In a large bowl, combine dry baking mix, dry milk powder, walnuts, Splenda, and apple pie spice. Add water, vanilla extract, and egg. Mix well to combine.

    Using a 1/3 cup measure as a guide, pour batter onto a hot griddle or skillet sprayed with butter-flavored cooking spray to form 8 pancakes. Cook over medium heat for 3 to 4 minutes on each side or until lightly browned.

    For each serving, place a pancake on a plate and top with about 1/4 cup applesauce mixture. Serve at once.

    Serves 8 - freezes well.

    Each serving: 176 calories, 4 gm fat, 1 gm Fiber WW Points:4 points per serving
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    Raspberry Mist Coffeecake
    1 1/2 cups Bisquick reduced fat baking mix

    1/2 cup pourable sugar twin

    1/3 cup land o lakes no-fat sour cream

    1/2 cup unsweetened applesauce

    1/2 cup diet mountain dew * see tip

    3/4 cup fresh red raspberries

    Preheat oven to 375 F. Spray an 8 by 8 inch baking dish with butter-flavored cooking spray.

    In a large bowl, combine baking mix and Sugar Twin. Add sour cream, applesauce, and Diet Mountain Dew. Mix gently just to combine. Fold in raspberries. Evenly spread batter into prepared baking dish.

    Bake for 30 to 40 minutes or until a toothpick inserted in center comes out clean. Place baking dish on a wire rack and let set for at least 15 minutes.

    Serves 8.

    Serving size (1 slice) According to the cookbook: Per serving: 101 Cal, 1g Fat, 2g Pro, 21g Carb, 276mg Sod, 32mg Calc, 1g Fiber Healthy Exchanges: 1 Bread, 1/4 Fruit, 16 Opt. Cal Diabetic Exchanges: 1 1/2 Starch/Carbo

    Weight Watchers Points: 2
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    Try one of our Weight Watchers Recipes from our collection of healthy eating recipes.




    Weight Watcher's Raspberry Coffee Ring
    1 cup all-purpose flour

    1 cup firmly packed brown sugar

    2/3 cup oat bran

    1/2 cup whole-wheat flour

    1 teaspoon baking soda

    1 1/4 cups vanilla low-fat yogurt

    1/2 teaspoon grated lemon rind

    1 large egg lightly beaten

    1 large egg white lightly beaten

    1 cup raspberries

    1 tablespoon all-purpose flour

    cooking spray

    1/2 cup sifted powdered sugar

    2 teaspoons skim milk

    Preheat oven to 350 degrees.

    Combine first 5 ingredients in a large bowl, and make a well in center of mixture. Combine yogurt, lemon rind, egg, and egg white, add to dry ingredients, stirring just until moist. Combine raspberries and 1 Tablespoon flour, and toss gently to coat. Fold raspberries into batter. Spoon batter into a 6-cup Bundt pan coated with cooking spray.

    Bake at 350 degrees for 45 minutes or until a wooden pick inserted in center comes out clean. Let cool in pan 10 minutes on a wire rack, and remove from pan. Let cool completely on a wire rack.

    Combine powdered sugar and skim milk in a small bowl; stir well. Let stand 2 minutes. Drizzle glaze over cooled cake.

    Yield: 14 servings (serving size: 1 slice).

    Per Serving: Cal 169(6% from fat); Pro 4.2g.; Fat 1.2g(sat 0.3g.); Carb 36.2g; Fib 2.2g; Chol 17mg; Iron 1.3mg; Sod 86mg; Calc 58mg.

    WW Points: 3 pt.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    Banana Nut Waffles
    2 cups Reduced-Fat Bisquick mix

    1 cup mashed very ripe bananas (2 medium)

    1 cup skim milk

    1/4 cup finely chopped walnuts or pecans

    2 tablespoons vegetable oil

    Egg substitute equivalent to 1 egg

    Heat waffle iron; grease with vegetable oil or shortening. Stir ingredients until blended. Pour onto center of hot waffle iron. Close lid of waffle iron.

    Bake about 5 minutes or until steaming stops. Carefully remove waffle.

    Makes 12 (4 inches each) waffles.

    1 Square: Calories 150 (Calories from Fat 70); Fat 3g (Saturated trace); Cholesterol 20mg; Sodium 300mg; Potassium 150mg; Carbohydrate 18g (Dietary Fiber 1g); Protein 3g ++++ Exchanges: 1 Starch; 1 1/2 Fat ++++

    WW Points: 3 pt.
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    Weight Watcher Fruit Dip
    1 container of Fat Free Cool Whip

    1 big box (or 2 little) Sugar Free Vanilla Pudding mix

    Let Cool Whip thaw for about 1 hour. Mix in pudding mix. use mixer until it looks well blended. Serve w/ fruit. Strawberries are best, fruit dip tends to slide off melons.

    Serves 10

    WW Points: 0 pt.
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    Weight Watcher Cucumber Salsa
    1 cup cucumber - diced

    1 tablespoon fresh orange juice

    1/2 cup orange sections - chopped

    1/4 cup red onion

    2 tablespoons jalapeno peppers - finely chopped

    1 tablespoon white wine vinegar

    2 teaspoons olive oil

    1/4 teaspoon salt

    1/8 teaspoon pepper

    Combine all ingredients in a bowl; stir well. Serve chilled or at room temperature.

    Makes 2 cups

    Serves 4.

    Per serving: 30 Calories (kcal); 2g Total Fat; (65% calories from fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; 134mg Sodium Food Exchanges: 0 Grain Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

    WW Points: 0 pt.
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    Weight Watcher Creamy Taco Dip
    2-8oz. pkg. fat-free cream cheese

    1-teaspoon Taco Seasoning

    1 teaspoon dried parsley flakes

    1 cup chunky salsa

    1/3 cup shredded reduced fat cheddar cheese

    1/3 cup ripe olives

    In medium bowl, stir cream cheese with a spoon until soft. Stir in taco seasoning, parsley flakes, and salsa. Add cheddar cheese and olives. Mix well to combine.

    Cover and refrigerate at least one hour.

    8 servings;

    Serving Size=1/3 cup

    WW Points: 1 pt.
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    Weight Watcher's Reduced Fat Queso Dip

    1/4 cup chopped onion

    2 cloves garlic - minced

    2 tablespoons water

    1 14 1/2 oz. can stewed tomatoes - drained and cut up

    1 4 1/2 oz. can chopped green chili peppers - drained

    1/2 teaspoon chili powder (or 3/4 tsp. if desired)

    1/4 teaspoon hot pepper sauce

    1 cup reduced fat cheddar cheese (4 oz.) - shredded

    1 3 oz. pkg. cream cheese - cubed

    3 ounces fat-free cream cheese - cubed

    Combine onion, garlic, and water in a 2-quart saucepan. Bring to boiling. Cook, uncovered, over medium heat till water has evaporated, about 2 to 3 minutes.

    Add tomatoes, chilies, chili powder, and hot pepper sauce. Cook and stir till hot. Add cheddar cheese and cream cheeses. Cook and stir over low heat till cheese is melted.

    Serve immediately with baked tortilla chips and/or fresh vegetables.

    Makes 2 1/4 cups (2 Tablespoons per serving).

    Per serving: 51 calories, 3g fat (2g saturated fat), 0g fiber

    WW Points:1 pt.

    Comment


    • #3
      Weight Watcher's Pineapple Salsa
      3/4 cup (6 ounces) diced Grilled Pineapple

      1/8 teaspoon salt

      Pinch ground red pepper or dash hot red pepper sauce

      3 tablespoons coarsely chopped red onion

      1/2 t. fresh chopped ginger (optional)

      1/2 teaspoon cider vinegar

      1/2 teaspoon chili powder (optional)

      1 medium garlic clove, finely minced

      In medium non-reactive bowl, combine pineapple, onion, chili powder, garlic, salt and pepper. Depending on sweetness of pineapple, add vinegar to taste. Cover and refrigerate until ready to use.

      Serving Sizw: 1/4 cup POINTS: 1

      ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
      Spicy Shrimp and Lobster Linguine Recipe
      Ingredients
      1 tablespoon olive oil
      3 onions, chopped
      6 garlic cloves, chopped
      1 (28-ounce) can diced tomatoes
      1/4 cup dry red wine
      2 tablespoons chopped fresh oregano, or 2 teaspoons dried
      1/2 teaspoon crushed red pepper flakes
      1/2 teaspoon salt
      1/4 teaspoon sugar
      1/4 teaspoon coarse-ground black pepper
      1 lobster tail (about 1/2 pound)
      1 pound large shrimp, peeled and deveined
      3/4 pound dried linguine
      1/4 cup chopped fresh parsley


      Instructions
      Heat oil in very large nonstick skillet over medium-high heat, then add onions and garlic. Saute 10 minutes until golden. Add tomatoes, wine, oregano, crushed pepper, salt, sugar and ground pepper; bring to a boil. Reduce heat and simmer, uncovered, 15 minutes until flavors are blended and sauce is slightly thickened.

      Meanwhile, remove meat from lobster tail and cut it into 1/2-inch pieces. (To pry meat out, cut away soft undercover with scissors and ease away meat from shell with your fingers.) Add lobster and shrimp to sauce and simmer, uncovered, 5 minutes until just opaque.

      Meanwhile, cook linguine according to package directions; drain and place in a large serving bowl. Toss at once with sauce and sprinkle with parsley.

      Per serving: 7 points, 375 calories, 9 percent calories from fat, 25 grams protein, 58 grams carbohydrates, 5 grams total fiber, 4 grams total fat, 1 gram saturated fat, 98 milligrams cholesterol, 641 milligrams sodium.

      Yield: 6 servings

      ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
      Chicken Rice Casserole with Mozzarella
      Ingredients
      2 teaspoons olive oil
      1/2 cup chopped onion
      1 clove minced garlic
      1-1/2 medium red bell peppers, diced
      1 cup frozen corn, thawed
      1 cup low-salt chicken broth
      1-1/2 teaspoons dried thyme
      1/4 teaspoon freshly ground black pepper
      2 cups cooked brown or white rice
      1/4 cup plus 2 tablespoons non-fat sour cream
      2 tablespoons Dijon mustard
      8 ounces skinless, diced cooked chicken or smoked turkey
      3 ounces part skim milk mozzarella cheese, shredded
      1/4 cup chopped parsley


      Instructions
      Preheat the oven to 425 degrees F. Spray a 1-1/2 quart casserole with nonstick cooking spray.

      In a large nonstick skillet over medium-high heat, warm the oil until hot but not smoking. Add the onion and garlic and cook, stirring, until the onion begins to brown, 3 to 5 minutes.

      Add the bell peppers, corn 1/4 cup of the broth, the thyme and black pepper, and continue cooking until the bell pepper begins to soften, 3 to 5 minutes.

      Stir in the remaining 3/4 cup broth, the rice, sour cream, and mustard. Add the chicken, remove from the heat, and stir until well combined. Stir in one-third of the mozzarella and the parsley.

      Transfer the mixture to the prepared casserole. Spread the mixture evenly. Sprinkle with the remaining mozzarella and bake for 20 to 25 minutes, or until the casserole is heated through and the cheese has melted.

      Microwave Shortcuts:
      In a 2-quart microwave safe casserole, combine the oil, onion, garlic and bell peppers. Cover and cook at high for 4 minutes, or until the peppers and onion begin to soften. Stir in the corn, 1/2 cup of the broth, the thyme, black pepper, rice, sour cream, mustard, and chicken. Stir in one-third of the mozzarella and the parsley. Re-cover and cook at high for 7 minutes, stirring once. Sprinkle with the remaining cheese and cook at high for 3 minutes, or until the cheese is melted and the casserole is heated through.

      Yield: 4 servings

      Serving Suggestion: Slice tomatoes and sprinkle them liberally with fresh basil. For dessert, serve crisp almond biscotti with freshly brewed coffee.

      Each serving provides: 1/2 fat, 3 proteins, 1/2 vegetable (adjusted to new program), 1-1/2 breads, 20 optional calories.

      Nutrition Information:
      Values are approximate per serving: 378 calories, 28 g protein, 12 g fat, 39 g carbohydrate, 63 mg cholesterol, 557 mg sodium.
      ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
      You'll never believe this recipe is low fat. It's from Weight Watchers and taste like old fashioned comfort food.

      Beef Pot Pie


      1/2 cup all-purpose flour
      1/4 cup nonfat dry milk
      1 teaspoon dry mustard
      1 cup water
      1 tablespoon Worcestershire sauce
      1 can beef broth -- (10.5 ounce)
      1 pound ultra-lean ground beef
      1 cup onion -- chopped
      Cooking spray
      1 tablespoon dried parsley
      1/2 teaspoon garlic powder
      1/2 teaspoon dried thyme
      1 package frozen peas, carrots and potatoes -- thawed (16 ounce)
      1 jar sliced mushrooms -- drained
      1 can refrigerated biscuits -- 4.5 ounce

      Preheat oven to 400F.

      Combine first three ingredients in a large bowl, and stir well. Gradually add water, Worcestershire sauce, and broth, stirring with a whisk until blended; set aside.

      Cook beef and onion in a large saucepan coated with cooking spray over medium-high heat until browned, stirring to crumble. Drain well; return meat mixture to pan. Add parsley and next 5 ingredients; stir well. Add broth mixture; cook over medium heat 15 minutes or until thick, stirring constantly.

      Spoon mixture into a 13X9 inch baking dish coated with cooking spray. Carefully split uncooked biscuits in half horizontally; place biscuit halves over meat mixture. Bake at 400F for 10 minutes or until biscuits are lightly browned.


      NOTES : Serving size: about 1 cup beef mixture and 2 biscuit halves. 6 Points per serving.
      I used peas, carrots and green beans instead of peas, carrots and potatoes
      ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
      Chicken Breasts with Sun-Dried Tomato Sauce

      1/4 cup coarsely chopped sun-dried tomatoes (not oil-packed)

      1/2 cup chicken broth

      4 skinless boneless chicken breast halves (about 1 pound)

      1/2 cup sliced mushrooms (1 1/2 ounces)

      2 tablespoons chopped green onions (2 medium)

      2 cloves garlic -- finely chopped

      2 tablespoons dry red wine OR 2 tablespoons apple juice

      1 teaspoon vegetable oil

      1/2 cup skim milk

      2 teaspoons cornstarch

      2 teaspoons chopped fresh basil OR 1/2 teaspoon dried basil leaves

      3 cups hot cooked fettuccine

      Mix tomatoes and broth. Let stand 30 minutes. Trim fat from chicken. Cook mushrooms, green onions and garlic in wine in 10-inch nonstick skillet over medium heat about 3 minutes, stirring occasionally, until mushrooms are tender; remove mixture from skillet.

      Add oil to skillet. Cook chicken in oil over medium heat until brown on both sides. Add tomato mixture. Heat to boiling; reduce heat. Cover and simmer about 10 minutes, stirring occasionally, until juice of chicken is no longer pink when centers of thickest pieces are cut. Remove chicken from skillet; keep warm.

      Mix milk, cornstarch and basil; stir into tomato mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in mushroom mixture, heat through. Serve over chicken and fettuccine.

      Makes four servings. 4 WW points per serving.

      ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
      Calico Chicken Chowder


      1 (10 3/4 ounce) can cream of chicken soup -- reduced fat variety
      1 1/2 cups evaporated skim milk
      1 cup hot water
      1 teaspoon dried parsley flakes
      1/8 teaspoon black pepper
      3/4 cup onion -- finely chopped
      1 cup frozen whole kernel corn -- thawed
      2 cups raw potatoes -- finely chopped
      2 full cups diced cooked chicken breast
      1 cup frozen peas -- thawed

      Spray a slow cooker container with butter-flavored cooking spray. In prepared container, combine chicken soup, evaporated skim milk, water, parsley flakes, and black pepper. Stir in onion, corn, and potatoes. Add chicken. Mix well to combine. Cover and cook on LOW for 6 to 8 hours. Mix well before serving. Just before serving, stir in peas.

      NOTES : 5 WW points per serving

      Comment


      • #4
        Chicken and Ziti Bake

        1/2 pound skinless boneless chicken breast -- cut into 1/4" strips

        1 onion -- chopped

        2 cloves garlic -- minced

        1 28 ounce can crushed tomatoes -- (no salt added)

        1/2 teaspoon black pepper -- freshly ground

        1 teaspoon Italian seasoning

        2 cups ziti or penne pasta

        2/3 cup nonfat ricotta cheese

        1/3 cup part-skim mozzarella cheese -- shredded

        2 tablespoons grated parmesan cheese

        1. Spray a large nonstick skillet with nonstick cooking spray; heat. Add the chicken and cook, turning as needed, until lightly browned, 5-6 minutes. Transfer to a plate.

        2. Preheat the oven to 375 degrees.

        3. Spray the same skillet with more nonstick cooking spray. Add the onion and garlic; cook, stirring as needed, until softened, about 5 minutes. Add the tomatoes, Italian seasoning and pepper; bring to a boil. Reduce the heat and simmer, uncovered, stirring as needed, until the mixture is thickened slightly, 8-10 minutes.

        4. Meanwhile, cook the ziti according to package directions. Drain and mix with the ricotta cheese.

        5. Pour half of the tomato mixture into a 13X9" baking pan, layer with the ziti mixture, the chicken and the remaining tomato mixture. Sprinkle with the cheeses. Bake until hot and bubbling and the cheese is melted, 15-20 minutes. Serves 4.

        - - - - - - - - - - - - - - - - - -

        NOTES : 7 WW points per generous serving.

        ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
        Chicken Enchilada Casserole



        10 6 inch fat-free corn tortillas -- halved

        3 cups skinless boneless chicken breast -- cooked and cubed

        1 cup fresh or thawed frozen corn kernels

        1 onion -- chopped

        1/2 green bell pepper -- seeded and diced

        1 14.5 oz can stewed tomatoes -- no salt added

        1 10 oz can diced tomatoes and green chiles

        1 cup reduced fat cheddar cheese -- shredded



        1. Preheat the oven to 350. Spray a 13 X 9 inch baking pan with nonstick cooking spray.

        2. Line the bottom of the pan with half of the tortillas; layer with the chicken, corn, onion, pepper and stewed tomatoes. Cover with the remaining tortillas. Pour the tomatoes and chiles over the top; cover with foil and bake until heated through, about 30 minutes. Uncover and sprinkle with the cheese. Bake, uncovered, until the cheese is melted, about 10 minutes longer.

        Notes: Makes 6 servings - 5 Weight Watcher points per serving.

        ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
        Chili Mac

        1 pound ground round

        1/2 cup onion -- chopped

        1/2 cup green pepper -- chopped

        3 cloves garlic -- minced

        2 cups cooked elbow macaroni -- (cooked w/out fat)

        1/2 cup water

        1 tablespoon chili powder

        1 teaspoon ground cumin

        1/2 teaspoon salt

        1/4 teaspoon pepper

        1 15 1/4oz can kidney beans -- drained

        1 14 1/2oz can no-salt-added whole tomatoes -- undrained & chopped

        1 8 3/4oz can no-salt-added whole kernel corn -- drained

        1 8 oz can no-salt-added tomato sauce

        1 6 oz can no-salt-added tomato paste

        1 cup reduced fat sharp Cheddar cheese -- shredded

        Cook first 4 ingredients in a Dutch oven over medium-high heat until meat is browned, stirring until meat crumbles. Drain well; wipe drippings from Dutch oven with a paper towel. Return beef mixture to Dutch oven; add macaroni and next 10 ingredients; stir well. Bring to a boil; cover, reduce heat, and simmer 20 minutes, stirring occasionally. Spoon into individual serving bowls; sprinkle 2 tablespoons cheese over each serving.

        Yield: 8 servings (serving size 1 cup).

        - - - - - - - - - - - - - - - - - -

        6 WW points per serving

        ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
        Chili-Lime Chicken

        1 tablespoon vegetable oil

        2 tablespoons all-purpose flour

        1/2 teaspoon chili powder

        1/4 teaspoon salt

        4 skinless boneless chicken breasts -- 1/4 inch thick -- 3 ounces each, thin cut

        1/2 cup fat-free low-sodium chicken broth

        2 tablespoons fresh lime juice

        2 tablespoons minced cilantro -- optional

        1. In a large nonstick skillet, heat the oil. In a large sealable plastic bag mix the flour, chili powder and salt. Add the chicken, and shake to coat.

        2. Transfer the chicken to the skillet, shaking off any excess flour (discard the remaining flour) ; saute until cooked through, about 3 minutes on each side.

        3. Pour the broth and lime juice over the chicken; heat to serving temperature, about 30 seconds. Transfer the chicken to plates. Spoon the pan juices over the chicken and serve, sprinkled with cilantro (if using). Serves -- 4

        WW Points = 3

        ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
        Honey Crusted Pecan Chicken

        1/4 teaspoon salt

        1/4 teaspoon pepper

        4 6 ounce chicken breast halves -- skinned

        8 4 ounce chicken drumsticks -- skinned

        1/4 cup honey

        2 tablespoons Dijon mustard

        3/4 teaspoon paprika

        1/8 teaspoon garlic powder

        1 1/4 cups Cornflakes, finely crushed -- (4 cups uncrushed)

        1/2 cup pecans -- finely chopped

        cooking spray

        1. Preheat oven to 400.

        2. Sprinkle salt and pepper evenly over chicken; set aside. Combine honey, mustard, paprika, and garlic powder in a small bowl; stir well. Combine Cornflakes and pecans in a shallow dish; stir well. Brush both sides of chicken with honey mixture; dredge in Cornflake mixture.

        3. Place chicken pieces on a large baking sheet coated with cooking spray. Lightly coat chicken with cooking spray, and bake at 400 for 40 minutes or until done.

        - - - - - - - - - - - - - - - - - -

        NOTES : Serves 8 - 7.5 WW points per serving

        ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
        Italian Chicken Noodle Skillet

        1 cup diced cooked chicken breast

        1 10 3/4 oz can reduced fat cream of chicken soup

        1 3/4 cups chunky tomato sauce

        1 teaspoon Italian seasoning

        1/4 cup grated fat-free Parmesan cheese

        2 cups hot-cooked noodles -- rinsed and drained

        1/3 cup reduced fat mozzarella cheese

        Preheat oven to 350 degrees. Spray an 8-by-8-inch baking dish with cooking spray. In a large skillet, combine chicken, chicken soup, and tomato sauce. Stir in Italian seasoning and Parmesan cheese. Bring mixture to a boil. Add noodles. Mix well to combine. Pour mixture into prepared baking dish. Evenly sprinkle mozzarella cheese over top. Bake 20 to 25 minutes. Place baking dish on a wire rack and let set 5 minutes. Cut into 4 pieces.

        NOTES : 1 3/4 cups uncooked noodles usually cooks to about 2 cups. Serves 4 with 6 WW points per serving.

        ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
        Key Lime Pie


        1 Keebler Reduced Fat Graham Cracker Pie Crust
        1 (4-serving pkg.) Sugar-Free Instant Vanilla Pudding Mix
        1 (4-serving pkg.) Sugar-Free Lime Gelatin Mix
        2 Cups Non-Fat Key Lime Pie Flavored Yogurt (Aspartame Added)
        1 Tablespoon Lime Juice
        2 Envelopes Artificial Sweetener
        1 Cup Lite Cool Whip, Divided

        Combine pudding mix, lime gelatin mix, yogurt, lime juice and sweetener in medium bowl. Beat with wire whisk until smooth. Stir in 1/2 cup Lite Cool Whip. Spoon into graham cracker pie crust. Cover and refrigerate for at least 1 hour. Top with remaining 1/2 cup Lite Cool Whip. Refrigerate until ready to serve.

        Serves 8.

        Each serving = 4 points


        ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~



        http://www.thatsmyhome.com/healthy/weight.htm

        http://www.3fatchicks.com/

        http://donnita.com/journal/100FavoriteRecipesindex.htm

        http://homecooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Flindaontheweb.com%2Frecipes.html

        http://homecooking.about.com/gi/dynamic/offsite.htm?site=http%3A%2F%2Fmembers.aol.com%2Frecipenook%2Fweight.htm

        http://www.angelfire.com/journal/wwrecipes/

        http://www.aimeesadventures.com/

        http://www.angelfire.com/me/kyoddie/diets2.html

        http://www.dietfacts.com/

        http://www.dietfacts.com/

        http://www.weightwatchers.com/index.aspx

        Comment

        Working...
        X