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
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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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
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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.
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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.
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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.
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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.
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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.
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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.
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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.
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