Shepherd's Pie

Courtesy of Weight Watchers

1 1/2 c beef broth
1/2 c peeled sliced carrot
1/2 c sliced celery
1/2 c peeled cubed turnip
1/2 c sliced fresh green beans
Cooking Spray
1/2 tsp olive oil
1/4 c sliced onion, separated into rings
1 tbs all-purpose flour
2 tsp tomato paste
1/2 tsp Worcestershire sauce
1/4 tsp epper
1/8 tsp salt
6 oz Pot Roast leftovers, cubed
1 1/2 c peeled cubed potato
3 tbs fat-free milk
1 tbs fat free sour cream
1 1/2 tsp chopped fresh chives, divided
1/8 tsp salt
2 tbs shredded sharp cheddar cheese

1. Combine first 4 ingredients in a saucepan. bring to a boil. Reduce heat and simmer 4 min. Add green beans; simmer 5 min.
2. Coat a nonstick skillet with cooking spray; add oil and place over medium0high heat until hot. Add onion; saute 5 min. Sprinkle flour over onion, stirring well. Gradually add broth mixture, tomato paste, Worcestershire sauce, pepper, and 1/8 tsp salt to onion, stirring constantly. Cook over medium heat until thick, stirring frequently. Stir in roast; cook 2 min.
3. Preheat oven to 350
4. Prepare potatoes. Drain and mash. Add milk and beat at medium speed of mixer. Stir in sour cream, 1 tsp chives and 1/8 tsp salt.
5. Spoon beef mixture into 1 (1-quart) baking dish or 2 (1 1/2c) casseroles coated with cooking spray. Spread potato mixture over beef mixture. Sprinkle with cheese and remaining chives. Bake addtl 5 minutes.

Nutritional Ingredients: 2 servings, 6 points-319 calories, 22g protein, 9.8g fat, 37.4g carbs, 5.8g fiber, 50mg cholesterol, 3.8mg iron, 1,154mg Sodium, 154mg Calcium

Beef Stroganoff

Courtesy of Weight Watchers

6 oz lean, boned beef sirloin steak
1 1/2 c sliced fresh mushrooms
1/2 c sliced onion
3 garlic cloves, minced
1/2 c beef broth
1/4 c tomato sauce
3 tbs sherry
3/4 tsp Worcestershire sauce
1/4 tsp salt
1/4 tsp pepper
1/3 c fat free sour cream
1 c egg noodles
2 tsp chopped fresh parsley

1. Trim fat from steak and slice across the grain into 1/4 inch wide strips. Cook over medium-high heat. Cook for 3 min and drain well
2. Return steak to skillet and add mushrooms, onion and garlic; saute for 2 min. Add beef broth and next 5 ingredients; bring to a boil. Cover, reduce heat, and simmer 560 min or until meat is tender.
3. Remove from heat; stir in sour cream. Spoon over noodles and sprinkle with parsley.

Nutritional Info: 2 servings, 6 points-321 cal, 28.3g protein, 6.9g fat, 34g carbs, 2.7g fiber, 88mg cholesterol, 4.5mg iron, 722mg sodium, 86mg calcium

General Tsao's Chicken

General Tsao's Chicken
http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=92581

	3/4 cup(s) canned chicken broth, reduced-sodium
	1 1/2 tbsp cornstarch
	2 tbsp sugar
	2 tbsp low-sodium soy sauce
	1 tbsp white wine vinegar
	1/2 tsp ground ginger
	2 tsp peanut oil
	2 medium scallion(s), chopped
	2 medium garlic clove(s), minced
	1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
	1 pound(s) uncooked boneless, skinless chicken breast, cut into 2-inch pieces
	2 cup(s) cooked white rice, kept hot

Instructions

• In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.
  
  
• Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.
  
  
• Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.
  
  
• Serve chicken and sauce over rice. Yields about 1 cup of chicken and sauce and 1/2 cup of rice per serving.

Notes

• We renovated General Tsao's Chicken from 15 POINTS values to 6 POINTS values by:
  
  
  • Cooking the chicken in a small amount of oil, instead of deep-frying it.
  • Eliminating the egg that would have been used in batter-fried chicken.
  • Using reduced-sodium chicken broth and soy sauce.