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
Showing posts with label Weight Watchers. Show all posts
Showing posts with label Weight Watchers. Show all posts
Monday, October 11, 2010
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
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
Crispy Sesame Shrimp
Courtesy of Weight Watchers
3/4 c herb-seasoned stuffing mix, crushed
1 tsp sesame seeds
1/4 tsp paprika
1/8 tsp salt
1/8 tsp garlic powder
1 tsp pepper
1 large egg white
3/4 lb large shrimp, peeled and deveined
Cooking Spray
1. Preheat oven to 425
2. Combine first 6 ingredients in a pie plate or shallow dish. Place egg white in a different bowl.
3. Dip shrimp in egg white and dredge in stuffing mixture.
4. Place shirmp on a large baking sheet coated with cooking spray. Lightly coat shrimp with cooking spray.
5. Bake at 425 for 15 min.
Nutritional Info: 2 servings, 5 points-242 Calories, 30.5g protein, 4.1g fat, 18.6 carbs, 1.7g fiber, 194mg Cholesterol, 4.3mg Iron, 656mg Sodium, 104mg Calcium
3/4 c herb-seasoned stuffing mix, crushed
1 tsp sesame seeds
1/4 tsp paprika
1/8 tsp salt
1/8 tsp garlic powder
1 tsp pepper
1 large egg white
3/4 lb large shrimp, peeled and deveined
Cooking Spray
1. Preheat oven to 425
2. Combine first 6 ingredients in a pie plate or shallow dish. Place egg white in a different bowl.
3. Dip shrimp in egg white and dredge in stuffing mixture.
4. Place shirmp on a large baking sheet coated with cooking spray. Lightly coat shrimp with cooking spray.
5. Bake at 425 for 15 min.
Nutritional Info: 2 servings, 5 points-242 Calories, 30.5g protein, 4.1g fat, 18.6 carbs, 1.7g fiber, 194mg Cholesterol, 4.3mg Iron, 656mg Sodium, 104mg Calcium
Cilantro-Grilled Chicken Sandwiches
Courtesy of Weight Watchers
2 tbs chopped fresh cilantro
2 tsp chopped onion
2 tbs chopped red bell pepper
2 tbs chopped tomato
1 tbs fresh lime juice
1 1/2 tsp olive oil
1 1/2 tsp soy sauce
Dash of ground red pepper
1 garlic clove, peeled
2 (4oz) chicken breast halves
Cooking Spray
2 curly leaf lettuce leaves
4 (1/2 oz) slices Italian bread, toasted
1. First 9 ingredients in a food processor until minced.
2. Place 3 tbs cilantro mixture and chicken in a small zi-top bag and marinate for 4 hours.
3. Remove remaining cilantro mixture from fridge and grill 4 min on each side or until done.
4. Place lettuce on each side and top with a breast. Spoon remaining mixture evenly over chicken.
Nutritional Info: 2 servings, 5 points-248 Calories, 29.6g Protein, 5.9g Fat, 17.9g Carbs, 1.4g Fiber, 565mg Cholesterol, 1.9mg Iron, 571mg Sodium, 46mg Calcium
2 tbs chopped fresh cilantro
2 tsp chopped onion
2 tbs chopped red bell pepper
2 tbs chopped tomato
1 tbs fresh lime juice
1 1/2 tsp olive oil
1 1/2 tsp soy sauce
Dash of ground red pepper
1 garlic clove, peeled
2 (4oz) chicken breast halves
Cooking Spray
2 curly leaf lettuce leaves
4 (1/2 oz) slices Italian bread, toasted
1. First 9 ingredients in a food processor until minced.
2. Place 3 tbs cilantro mixture and chicken in a small zi-top bag and marinate for 4 hours.
3. Remove remaining cilantro mixture from fridge and grill 4 min on each side or until done.
4. Place lettuce on each side and top with a breast. Spoon remaining mixture evenly over chicken.
Nutritional Info: 2 servings, 5 points-248 Calories, 29.6g Protein, 5.9g Fat, 17.9g Carbs, 1.4g Fiber, 565mg Cholesterol, 1.9mg Iron, 571mg Sodium, 46mg Calcium
Turkey Burgers
Courtesy of Weight Watchers
1/2 lb fresh ground turkey
1/4 c Italian-seasoned breadcrumbs
1 1/2 tsp finely chopped onion
1 tbs finely chopped fresh parsley
1/2 tsp chili powder
1/4 tsp salt
1/8 tsp dried oregano
1/8 tsp pepper
Dash of Worcestershire sauce
1 garlic clove, minced
1 large egg white
Cooking Spray
1. Combine first 10 ingredients in a bowl; stir well. Add egg white; stir until blended. Divide into 2 equal portions.
Nutritional Info: 2 servings, 8 points-380 Calories, 28.3g Protein, 12.2g Fat, 37.8g Carb, 3.2g Fiber, 89mg Cholesterol, 3.7mg Iron, 1,072mg Sodium, 111mg Calcium
1/2 lb fresh ground turkey
1/4 c Italian-seasoned breadcrumbs
1 1/2 tsp finely chopped onion
1 tbs finely chopped fresh parsley
1/2 tsp chili powder
1/4 tsp salt
1/8 tsp dried oregano
1/8 tsp pepper
Dash of Worcestershire sauce
1 garlic clove, minced
1 large egg white
Cooking Spray
1. Combine first 10 ingredients in a bowl; stir well. Add egg white; stir until blended. Divide into 2 equal portions.
Nutritional Info: 2 servings, 8 points-380 Calories, 28.3g Protein, 12.2g Fat, 37.8g Carb, 3.2g Fiber, 89mg Cholesterol, 3.7mg Iron, 1,072mg Sodium, 111mg Calcium
Banana Bread
Courtesy of Weight Watchers
1/2 c all-purpose flour
3 tbs sugar
1/4 tsp baking powder
1/4 tsp baking soda
Dash of salt
1/4 c 30% less fat sour cream
1/4 c mashed ripe banana
1 tsp vegetable oil
1/4 tsp vanilla extract
1 large egg white, lightly beaten
Cooking Spray
1. Preheat oven to 350
2. Combine first 5 ingredients in a medium bowl; make a well in center of mixture. Combine sour cream and next 4 ingredients; stir well. Add to flour mixture, stirring just until moist.
3. Spoon batter into a 6x3x2 inch loaf pan coated with cooking spray. Bake at 350 for 35 min or until a toothpick comes out clean. Let cool in pan for 10 minutes. Remove from pan and let cool.
Nutritional Info: 6 servings, 2 points-97 Calories, 2.2g Protein, 2.1g Fat, 17.2g Carbs, .5g Fiber, 5mg Cholesterol, .6mg Iron, 113mg Sodium, 30mg Calium
1/2 c all-purpose flour
3 tbs sugar
1/4 tsp baking powder
1/4 tsp baking soda
Dash of salt
1/4 c 30% less fat sour cream
1/4 c mashed ripe banana
1 tsp vegetable oil
1/4 tsp vanilla extract
1 large egg white, lightly beaten
Cooking Spray
1. Preheat oven to 350
2. Combine first 5 ingredients in a medium bowl; make a well in center of mixture. Combine sour cream and next 4 ingredients; stir well. Add to flour mixture, stirring just until moist.
3. Spoon batter into a 6x3x2 inch loaf pan coated with cooking spray. Bake at 350 for 35 min or until a toothpick comes out clean. Let cool in pan for 10 minutes. Remove from pan and let cool.
Nutritional Info: 6 servings, 2 points-97 Calories, 2.2g Protein, 2.1g Fat, 17.2g Carbs, .5g Fiber, 5mg Cholesterol, .6mg Iron, 113mg Sodium, 30mg Calium
Thursday, July 22, 2010
Italian Skillet Chicken
Italian Skillet Chicken-Weight Watchers
2 tsp olive oil
2 medium onions, chopped
1 medium carrot, chopped
1 medium stalk celery, sliced
3/4 pounds uncooked boneless, skinless chicken breast cut into strips
14 1/2 oz canned crushed tomatoes
1 Tbsp Basil fresh, chopped or 1 tsp dried
1/2 tsp salt
1/4 tsp pepper, freshly ground
1. Heat the oil in a large nonstick skillet over medium-high heat.
2. Add the onions, carrot, celery; cook, stirring occasionally, until softened. About 10 min.
3. Add the chicken and cook until opaque. About 5 min.
4. Stir in the tomatoes, basil, salt and pepper. Reduce the heat and simmer. About 10 minutes.
5. Serve with Whole-Wheat Penne
2 tsp olive oil
2 medium onions, chopped
1 medium carrot, chopped
1 medium stalk celery, sliced
3/4 pounds uncooked boneless, skinless chicken breast cut into strips
14 1/2 oz canned crushed tomatoes
1 Tbsp Basil fresh, chopped or 1 tsp dried
1/2 tsp salt
1/4 tsp pepper, freshly ground
1. Heat the oil in a large nonstick skillet over medium-high heat.
2. Add the onions, carrot, celery; cook, stirring occasionally, until softened. About 10 min.
3. Add the chicken and cook until opaque. About 5 min.
4. Stir in the tomatoes, basil, salt and pepper. Reduce the heat and simmer. About 10 minutes.
5. Serve with Whole-Wheat Penne
Monday, April 12, 2010
Chicken Breast Sauté Puttanesca-Style
Chicken Breast Sauté Puttanesca Style-WW
http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=214401&sc=11
1 spray(s) cooking spray
1 1/4 pound(s) uncooked boneless, skinless chicken breast
1/2 tsp table salt
1/2 tsp black pepper, freshly ground
2 tsp unsalted butter
3 medium garlic clove(s), minced
1/2 tsp red pepper flakes
10 medium olive(s), black, sliced
1 Tbsp capers, rinsed and drained, chopped
14 oz canned diced tomatoes
http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=214401&sc=11
1 spray(s) cooking spray
1 1/4 pound(s) uncooked boneless, skinless chicken breast
1/2 tsp table salt
1/2 tsp black pepper, freshly ground
2 tsp unsalted butter
3 medium garlic clove(s), minced
1/2 tsp red pepper flakes
10 medium olive(s), black, sliced
1 Tbsp capers, rinsed and drained, chopped
14 oz canned diced tomatoes
Coat a large nonstick skillet with cooking spray and heat over medium heat. Meanwhile, season the chicken with salt and pepper.
Slip the chicken into the skillet and cook until golden brown, about 5 minutes. Flip and continue cooking just until the chicken is cooked through, and an instant-read meat thermometer inserted into the center of one chicken breast registers 165°F, about 3 minutes more. Transfer the chicken to a plate and set aside.
Melt the butter in the same skillet and add the garlic and red pepper flakes; stir over the heat for 30 seconds.
Stir in the olives and capers; pour in the tomatoes. Bring to a simmer, scraping up any browned bits on the bottom of the skillet. Reduce the heat to low and simmer slowly until just slightly reduced, about 3 minutes.
Return the chicken and any accumulated juices to the skillet; cook until just warmed through, about 2 minutes. Yields 1 chicken breast and about 1/3 cup sauce per serving.
Saturday, February 27, 2010
Penne with Vodka Sauce
Penne with Vodka Sauce-Weight Watchers
1 Tbsp unsalted butter
2 medium shallot(s), minced (about 1/2 cup)
2 medium garlic clove(s), minced
2 Tbsp parsley, fresh, minced
1/2 tsp sea salt, or other coarse salt
1/4 tsp black pepper, freshly ground
3 Tbsp canned tomato paste
2 oz vodka
1/8 tsp table salt, or to taste (for cooking pasta)
12 oz uncooked penne
1/2 cup(s) heavy whipping cream
20 leaves basil, fresh, cut into ribbons (chiffonade)
*Heat a large skillet over a medium-low heat. Add butter, shallots and garlic; sauté until shallots start to caramelize, about 3 to 5 minutes. Add parsley, sea salt and pepper, stirring once or twice. Add tomato paste and mix to form a paste. Cook for about 5 minutes, moving paste around pan occasionally; add vodka. Scrap bottom of pan with a wooden spoon and cook for about 5 minutes more.
*Meanwhile, bring a medium pot of salted water to a boil. Cook pasta according to package directions; drain.
*Add cream to tomato sauce; reduce heat to low and simmer for about 3 minutes. Add pasta to sauce and mix to coat; top with basil and season to taste with salt and pepper. Yields about 1 cup per serving.
1 Tbsp unsalted butter
2 medium shallot(s), minced (about 1/2 cup)
2 medium garlic clove(s), minced
2 Tbsp parsley, fresh, minced
1/2 tsp sea salt, or other coarse salt
1/4 tsp black pepper, freshly ground
3 Tbsp canned tomato paste
2 oz vodka
1/8 tsp table salt, or to taste (for cooking pasta)
12 oz uncooked penne
1/2 cup(s) heavy whipping cream
20 leaves basil, fresh, cut into ribbons (chiffonade)
*Heat a large skillet over a medium-low heat. Add butter, shallots and garlic; sauté until shallots start to caramelize, about 3 to 5 minutes. Add parsley, sea salt and pepper, stirring once or twice. Add tomato paste and mix to form a paste. Cook for about 5 minutes, moving paste around pan occasionally; add vodka. Scrap bottom of pan with a wooden spoon and cook for about 5 minutes more.
*Meanwhile, bring a medium pot of salted water to a boil. Cook pasta according to package directions; drain.
*Add cream to tomato sauce; reduce heat to low and simmer for about 3 minutes. Add pasta to sauce and mix to coat; top with basil and season to taste with salt and pepper. Yields about 1 cup per serving.
Italian Meatballs
Italian Meatballs-Weight Watchers
1 1/2 tsp butter
1 1/2 tsp olive oil
1 large onion(s), minced
1 pound(s) raw lean ground beef
1 large egg(s), beaten
1/4 tsp red pepper flakes
3/4 tsp table salt
1 Tbsp parsley, fresh, finely minced (or 1/2 tsp Italian seasoning)
1/4 cup(s) canned beef broth, or chicken broth
1/4 cup(s) white wine
1. In a large skillet, melt butter and oil over medium heat. Add onions; cook, stirring occasionally, until they start to caramelize, about 8 to 10 minutes.
2. Remove onions to a large mixing bowl and add beef, egg, red pepper flakes, salt and parsley (or Italian seasoning); mix well to combine.
3. With damp hands, roll forty-eight 1/2-inch meatballs.
4. Place same skillet over medium-low heat. Add meatballs, broth and wine; simmer until cooked through, gently turning meatballs once during cooking, about 20 minutes. Yields about 6 meatballs per serving.
1 1/2 tsp butter
1 1/2 tsp olive oil
1 large onion(s), minced
1 pound(s) raw lean ground beef
1 large egg(s), beaten
1/4 tsp red pepper flakes
3/4 tsp table salt
1 Tbsp parsley, fresh, finely minced (or 1/2 tsp Italian seasoning)
1/4 cup(s) canned beef broth, or chicken broth
1/4 cup(s) white wine
1. In a large skillet, melt butter and oil over medium heat. Add onions; cook, stirring occasionally, until they start to caramelize, about 8 to 10 minutes.
2. Remove onions to a large mixing bowl and add beef, egg, red pepper flakes, salt and parsley (or Italian seasoning); mix well to combine.
3. With damp hands, roll forty-eight 1/2-inch meatballs.
4. Place same skillet over medium-low heat. Add meatballs, broth and wine; simmer until cooked through, gently turning meatballs once during cooking, about 20 minutes. Yields about 6 meatballs per serving.
Sesame Chicken with Noodles
Sesame Chicken with Noodles-Weight Watchers
1/2 pound(s) uncooked whole-wheat spaghetti, or whole-wheat udon
1/2 cup(s) scallion(s), green parts only, chopped
1/2 pound(s) cooked skinless, boneless chicken thigh(s), cut into thin strips
3 Tbsp rice vinegar
3 Tbsp low-sodium soy sauce
2 Tbsp hoisin sauce
1 Tbsp dark sesame oil
2 tsp chili sauce, with garlic
1 1/2 tsp honey
1 Tbsp cilantro, fresh, finely chopped
2 tsp sesame seeds
*Cook noodles according to package directions. Remove 1/4 cup of pasta cooking water; drain and rinse.
*In a large bowl, combine noodles, scallions and chicken; toss gently but well.
*In a cup, combine reserved cooking water, vinegar, soy sauce, hoisin sauce, oil, chili sauce and honey; stir well.
*Pour vinegar mixture over noodles; toss gently but well to coat noodles. Sprinkle with cilantro and sesame seeds; serve.
*Yields about 1 cup per serving.
1/2 pound(s) uncooked whole-wheat spaghetti, or whole-wheat udon
1/2 cup(s) scallion(s), green parts only, chopped
1/2 pound(s) cooked skinless, boneless chicken thigh(s), cut into thin strips
3 Tbsp rice vinegar
3 Tbsp low-sodium soy sauce
2 Tbsp hoisin sauce
1 Tbsp dark sesame oil
2 tsp chili sauce, with garlic
1 1/2 tsp honey
1 Tbsp cilantro, fresh, finely chopped
2 tsp sesame seeds
*Cook noodles according to package directions. Remove 1/4 cup of pasta cooking water; drain and rinse.
*In a large bowl, combine noodles, scallions and chicken; toss gently but well.
*In a cup, combine reserved cooking water, vinegar, soy sauce, hoisin sauce, oil, chili sauce and honey; stir well.
*Pour vinegar mixture over noodles; toss gently but well to coat noodles. Sprinkle with cilantro and sesame seeds; serve.
*Yields about 1 cup per serving.
Creamy Spinach Parmesan Dip
Creamy Spinach Parmesan Dip-Weight Watchers
1 pound(s) spinach, baby leaves
3/4 cup(s) reduced-fat sour cream
1/4 cup(s) grated Parmesan cheese, Parmigiano-Reggiano suggested
1 large garlic clove(s), finely chopped (or more to taste)
1/8 tsp ground nutmeg
1/8 tsp sea salt, or more to taste
*Steam, boil or microwave spinach until wilted, about 3 to 5 minutes; drain well and cool.
*Combine all ingredients in a blender or food processor; puree until smooth. Spoon into a serving bowl or onto fresh vegetables and sprinkle with sea salt.
*Yields about 1/4 cup dip per serving.
1 pound(s) spinach, baby leaves
3/4 cup(s) reduced-fat sour cream
1/4 cup(s) grated Parmesan cheese, Parmigiano-Reggiano suggested
1 large garlic clove(s), finely chopped (or more to taste)
1/8 tsp ground nutmeg
1/8 tsp sea salt, or more to taste
*Steam, boil or microwave spinach until wilted, about 3 to 5 minutes; drain well and cool.
*Combine all ingredients in a blender or food processor; puree until smooth. Spoon into a serving bowl or onto fresh vegetables and sprinkle with sea salt.
*Yields about 1/4 cup dip per serving.
Stir-Fried Shrimp and Snow Peas in Orange Sauce
Stir-Fried Shrimp and Snow Peas in Orange Sauce-Weight Watchers
1 spray(s) cooking spray
4 medium scallion(s), thinly sliced
1 Tbsp ginger root, fresh, minced
1 Tbsp orange zest, finely grated
2 medium garlic clove(s), minced; or 2 1/2 tsp minced garlic
3 cup(s) snow peas
8 oz shrimp, small, peeled, deveined (about 36 to 40 per lb)
2 cup(s) bean sprouts
1/2 cup(s) orange juice, freshly squeezed recommended
2 Tbsp low-sodium soy sauce
1 1/2 tsp honey
1 1/2 tsp cornstarch
1 1/2 Tbsp rice vinegar
1 tsp toasted sesame oil
*Coat a large nonstick wok or saute pan with cooking spray; heat to smoking over high heat, about 2 minutes.
*Toss in scallions, ginger, orange zest and garlic. Stir and toss constantly over the heat for 30 seconds.
*Add snow peas. Continue tossing until crisp-tender, about 2 minutes.
*Add shrimp; continue cooking, tossing all the while, until shrimp are pink and firm, about 2 minutes.
*Add sprouts, orange juice, soy sauce and honey. Toss until bubbling, about 1 minute.
*Meanwhile, combine cornstarch with rice vinegar in a small bowl.
*Stir in cornstarch mixture; continue cooking until sauce has thickened a bit, about 30 seconds. *Remove wok or pan from heat and drizzle oil over the dish.
*Yields about 1 1/2 cups per serving.
1 spray(s) cooking spray
4 medium scallion(s), thinly sliced
1 Tbsp ginger root, fresh, minced
1 Tbsp orange zest, finely grated
2 medium garlic clove(s), minced; or 2 1/2 tsp minced garlic
3 cup(s) snow peas
8 oz shrimp, small, peeled, deveined (about 36 to 40 per lb)
2 cup(s) bean sprouts
1/2 cup(s) orange juice, freshly squeezed recommended
2 Tbsp low-sodium soy sauce
1 1/2 tsp honey
1 1/2 tsp cornstarch
1 1/2 Tbsp rice vinegar
1 tsp toasted sesame oil
*Coat a large nonstick wok or saute pan with cooking spray; heat to smoking over high heat, about 2 minutes.
*Toss in scallions, ginger, orange zest and garlic. Stir and toss constantly over the heat for 30 seconds.
*Add snow peas. Continue tossing until crisp-tender, about 2 minutes.
*Add shrimp; continue cooking, tossing all the while, until shrimp are pink and firm, about 2 minutes.
*Add sprouts, orange juice, soy sauce and honey. Toss until bubbling, about 1 minute.
*Meanwhile, combine cornstarch with rice vinegar in a small bowl.
*Stir in cornstarch mixture; continue cooking until sauce has thickened a bit, about 30 seconds. *Remove wok or pan from heat and drizzle oil over the dish.
*Yields about 1 1/2 cups per serving.
Fettuccine with Creamy Spinach Sauce-WW
Fettuccine with Creamy Spinach Sauce-Weight Watchers
6 oz fettuccine
2 tbs olive oil
3 shallots, chopped
1 garlic clove
2 c cleaned spinach
1 c canned crushed tomatoes
salt & pepper to taste
1/2 c part-skim ricotta cheese, pureed
*Cook fettuccine, keep warm
*Heat oil and add shallots. Saute until softened and add garlic. Stir in the spinach, tomatoes and salt. Cook until spinach wilts.
*Add noodles, 1/4 of the remaining water and ricotta
*4 servings @ 5 points per serving
6 oz fettuccine
2 tbs olive oil
3 shallots, chopped
1 garlic clove
2 c cleaned spinach
1 c canned crushed tomatoes
salt & pepper to taste
1/2 c part-skim ricotta cheese, pureed
*Cook fettuccine, keep warm
*Heat oil and add shallots. Saute until softened and add garlic. Stir in the spinach, tomatoes and salt. Cook until spinach wilts.
*Add noodles, 1/4 of the remaining water and ricotta
*4 servings @ 5 points per serving
Cilantro Grilled Chicken-WW
Cilantro Grilled Chicken-Weight Watchers
2 tbs chopped fresh cilantro
2 tbs chopped onion
2 tbs chopped red bell pepper
2 tbs chopped tomato
1 tbs fresh lime juice
1 1/2 tsp olive oil
1 1/2 tsp soy sauce
ground red pepper
1 garlic clove, peeled
2 chicken breasts
*Mince first 9 ingredients in a blender
*Marinate chicken in mixture in a bag for at least 4 hours
*Grill for berst results
2 tbs chopped fresh cilantro
2 tbs chopped onion
2 tbs chopped red bell pepper
2 tbs chopped tomato
1 tbs fresh lime juice
1 1/2 tsp olive oil
1 1/2 tsp soy sauce
ground red pepper
1 garlic clove, peeled
2 chicken breasts
*Mince first 9 ingredients in a blender
*Marinate chicken in mixture in a bag for at least 4 hours
*Grill for berst results
Fettuccine with Pesto-WW
Fettuccine with Pesto-Weight Watchers
1 1/2 c lightly packed fresh basil
2 tbs roasted pine nuts
2 tbs ck or vegetable broth
2 tsp extra virgin olive oil
1 garlic clove
1/4 tsp salt
1 pkg fettuccine
3 tbs Parmesan
Pepper to taste
*Puree basil, pine nuts, broth, oil, garlic & salt.
*Cook fettuccine. Drain but leave 2 tbs water. Toss with sauce
*Makes 4 servings @ 5 points per serving
1 1/2 c lightly packed fresh basil
2 tbs roasted pine nuts
2 tbs ck or vegetable broth
2 tsp extra virgin olive oil
1 garlic clove
1/4 tsp salt
1 pkg fettuccine
3 tbs Parmesan
Pepper to taste
*Puree basil, pine nuts, broth, oil, garlic & salt.
*Cook fettuccine. Drain but leave 2 tbs water. Toss with sauce
*Makes 4 servings @ 5 points per serving
Classic Beef Chili-WW
Classic Beef Chili-Weight Watchers
1 lb ground beef
2 garlic cloves
2 tbs chili powder
1 tsp ground cumin
1 can (28 oz) crushed tomatoes
1 can (15 oz) red kidney beans
1 sweet onion, diced
1/4 c canned diced chilies
2 tbs tomato paste
*Cook beef and garlic. Drain fat and add chili powder and cumin.
*Mix tomatoes, beans, onions, chiles, tomato paste in slow cooker. Stir in the meat. Cover and cook on low for 7-8 hours
*Makes 8 servings @ 2 points per serving
1 lb ground beef
2 garlic cloves
2 tbs chili powder
1 tsp ground cumin
1 can (28 oz) crushed tomatoes
1 can (15 oz) red kidney beans
1 sweet onion, diced
1/4 c canned diced chilies
2 tbs tomato paste
*Cook beef and garlic. Drain fat and add chili powder and cumin.
*Mix tomatoes, beans, onions, chiles, tomato paste in slow cooker. Stir in the meat. Cover and cook on low for 7-8 hours
*Makes 8 servings @ 2 points per serving
Linguine with Herbed Butter-WW
Linguine with Herbed Butter-Weight Watchers
6 oz Linguine
2 tbs unsalted butter
2 tbs minced parsley
1 tbs minced basil
1 tbs thyme leaves
1 tbs minced oregano
1 garlic clove, bruised and peeled
1/4 tsp salt
*Cook linguine. Drain and put in a serving bowl
*Melt butter in skillet. Add spices and reduce heat and cook until the herbs wild. Discard garlic and pour over the linguine
*4 servings @ 5 points per serving
6 oz Linguine
2 tbs unsalted butter
2 tbs minced parsley
1 tbs minced basil
1 tbs thyme leaves
1 tbs minced oregano
1 garlic clove, bruised and peeled
1/4 tsp salt
*Cook linguine. Drain and put in a serving bowl
*Melt butter in skillet. Add spices and reduce heat and cook until the herbs wild. Discard garlic and pour over the linguine
*4 servings @ 5 points per serving
Crispy Sesame Shrimp-WW
Crispy Sesame Shrimp-Weight Watchers
3/4 c herb-seasoned stuffing mix
1 tsp sesame seeds
1/4 tsp paprika
1/8 tsp salt
1/8 tsp garlic
1/8 tsp pepper
1 large egg white
3/4 lbs Large Shrimp
*Preheat oven to 425
*Combine seasonings in a pan. Place egg white in another dish. Dip shrimp in egg white and dredge in stuffing mixture
*Place shrimp on a baking dish that's been lightly coated with baking spray
*Bake for 15 min or until golden
3/4 c herb-seasoned stuffing mix
1 tsp sesame seeds
1/4 tsp paprika
1/8 tsp salt
1/8 tsp garlic
1/8 tsp pepper
1 large egg white
3/4 lbs Large Shrimp
*Preheat oven to 425
*Combine seasonings in a pan. Place egg white in another dish. Dip shrimp in egg white and dredge in stuffing mixture
*Place shrimp on a baking dish that's been lightly coated with baking spray
*Bake for 15 min or until golden
Split Pea Soup-WW
Split Pea Soup-Weight Watchers
4 cups water
3 carrots, peeled and thinly sliced
1 bag (16 oz) dried split peas
3 celery stalks
1 c low sodium chicken broth
3 slices canadian bacon
1 tsp salt.
*Put all ingredients in a slow cooker on high for 5 hours.
*8 servings @ 2 points per serving
4 cups water
3 carrots, peeled and thinly sliced
1 bag (16 oz) dried split peas
3 celery stalks
1 c low sodium chicken broth
3 slices canadian bacon
1 tsp salt.
*Put all ingredients in a slow cooker on high for 5 hours.
*8 servings @ 2 points per serving
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