Weight Watchers Recipes |Healthy Weight Loss Recipies
These recipes come from several sources – the Weight Watchers website, recipes from WW magazines, recipes from our WW leaders and fellow members, and traditional recipes that I modified to be Weight Watchers friendly and calculated points for. Collections 1 through 6 will represent my entire collection of about 960 recipes as of 3-5-2007, in alphabetical order. Additions to the collection will be ongoing.
-Keri Cathey
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=103601"
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Per Serving (excluding unknown items): 0 Calories; 0g Fat (0.0% calories from fat); 0g Protein; 0g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 0mg Sodium. Exchanges: .
Nutr. Assoc. :
* Exported from MasterCook *
Fajita Pork and Pasta (Kid-Friendly) 4@8
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
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6 oz uncooked whole-wheat pasta — penne recommended
2 Tbsp olive oil — divided
6 Tbsp fresh lime juice — divided
1 tsp ground cumin
1 tsp chili powder
1/2 tsp garlic powder
1 pound lean pork tenderloin — thinly sliced
1 medium yellow pepper(s) — sliced into thin strips
1 medium sweet red pepper(s) — sliced into thin strips
1 medium green pepper(s) — sliced into thin strips
1/3 cup carrot(s) — shredded
1 medium onion(s) — cut into thin wedges
4 oz canned green chili peppers — mild, drained, chopped
1 medium zucchini — cut in half lengthwise and sliced
Cook pasta as directed on package; drain, set aside and cover to keep warm.
Meanwhile, combine 1 tablespoon of oil, 2 tablespoons of lime juice, cumin, chili powder and garlic powder in a medium bowl; mix well. Add pork and toss to coat.
Heat remaining tablespoon of oil in a 12-inch (or larger) nonstick skillet over medium-high heat until hot. Add pork mixture; cook, stirring, until lightly browned, about 2 to 3 minutes. Add sliced peppers, carrot, onion and chili peppers; cook, stirring, until vegetables are crisp-tender, about 2 to 3 minutes. Stir in zucchini and remaining 1/4 cup (4 tablespoons) of lime juice; cover and cook for 2 minutes.
Spoon pork and vegetable mixture into a large serving bowl. Add cooked pasta; stir gently to mix and coat. Yields about 2 1/2 cups per serving.
Notes
Boneless, skinless chicken breast or lean flank steak can be swapped for the pork, if desired.
POINTS® Value: 8
Servings: 4
Preparation Time: 30 min
Cooking Time: 25 min
Level of Difficulty: Easy
Description:
"We revamped a classic Mexican dish to give it more kid-appeal: Pasta takes the place of tortillas and everything's cut into easily-picked up strips."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=105421"
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Per Serving (excluding unknown items): 214 Calories; 11g Fat (45.9% calories from fat); 25g Protein; 4g Carbohydrate; 1g Dietary Fiber; 74mg Cholesterol; 66mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
FANCY JELLO – 4 at 1/2 pt each
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
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1 pt fat-free vanilla frozen yogurt
1 small box chocolate pudding
2 Tbsp. peanut butter
1/2 C. lite whipped topping
chocolate syrup
Prepare 2 boxes sugar-free gelatin in a bowl. When firm, layer into a
beautiful glass dessert cup with 2 tablespoons fat-free whipped topping. Top
with a maraschino cherry.
Description:
"Katie shares her very easy favorite and says, "Much of the pleasure, of course, comes from the presentation, and that I'm doing something 'special' for myself!""
Source:
"http://lists.chambana.net/mailman/archive/changes/2003/000061.html"
S(Internet Address):
"http://lists.chambana.net/mailman/archive/changes/2003/000061.html"
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Per Serving (excluding unknown items): 342 Calories; 19g Fat (48.0% calories from fat); 13g Protein; 34g Carbohydrate; 2g Dietary Fiber; 10mg Cholesterol; 300mg Sodium. Exchanges: 1/2 Grain(Starch); 1 Lean Meat; 3 1/2 Fat; 2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0
* Exported from MasterCook *
Fantastic Chicken Curry From the kitchen of MASSAJ 6@5
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
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2 Boneless skinless chicken breasts
1/8 cup flour
2 tablespoons curry powder
1 teaspoon kosher salt
1 teaspoon light butter subistute
Pam cooking spray
1 medium onion — diced
1 teaspoon kosher salt
1 tablespoon canola oil
2 tablespoons curry powder
2 cups fat free chicken broth
1/8 cup fat free evaporated milk
3 cups cooked white rice
Cut chicken into small bite size pieces. In a ziploc bag, combine flour, 2 tbls curry powder, and 1 tsp kosher salt. Add chicken and toss until coated. Pour chicken mixture into a collandar and shake to remove excess flour. Set aside. Spray a large non-stick skillet with pam and add 1 tsp butter subistute. Heat over medium heat and add onions. Saute onions until soft. Add canola oil and stir in additional 2 tsp. curry powder. Saute 1 minute. Stir in half the chicken broth. Add chicken then stir in remaining chicken broth and evaporated milk. Bring mixture to a low boil stirring until thickened. Simmer over low heat 10 minutes. Season with salt if needed. Serve over steamed rice.
Special Notes
You may add peas, diced apple, pear, or green beans if you like.
http://www.weightwatchers.com/community/rcp/detail.aspx?ID=264810
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Per Serving (excluding unknown items): 1540 Calories; 25g Fat (14.8% calories from fat); 130g Protein; 192g Carbohydrate; 13g Dietary Fiber; 274mg Cholesterol; 4095mg Sodium. Exchanges: 12 Grain(Starch); 15 Lean Meat; 1 1/2 Vegetable; 3 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Fennel, Apple and Orange Salad 6@2
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
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1 medium fennel bulb(s) — thinly sliced
3 medium apple(s) — Macintosh and Gala preferred, diced
4 orange(s) — sectioned and pits removed
1 medium red onion(s) — thinly sliced
1 Tbsp frozen orange juice concentrate — thawed
1/2 tsp table salt
1/2 tsp ground cinnamon
1 head lettuce — Boston, torn
Combine all ingredients, except lettuce, in a large bowl. Toss with lettuce and serve. Yields about 1 1/3 cups per serving.
Description:
"Fennel lends a subtly sweet taste of licorice to our refreshing fall-fruit salad."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=66321"
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Per Serving (excluding unknown items): 41 Calories; trace Fat (4.6% calories from fat); 1g Protein; 10g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 1169mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 1/2 Fruit; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Fergie's Chocolate Chip Scones – 12 @ 4
Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
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1 3/4 cup flour
1/3 cup sugar
2 tsp baking powder
1/2 tsp salt
5 tbsp cold butter – cut in to bits
1/2 cup mini chocolate chips
5 tbsp orange juice
Whisk together flour, sugar, baking powder and salt. Cut in butter. Stir in
Orange Juice and Chips. Roll into a 9" Circle (approx. 1/2" thick). With a
2 1/2 biscuit cutter, cut out 12 scones (I could only get 10). Place on greased
baking sheet. Bake at 400 deg. for approx. 12 minutes.
SERVING SIZE: 1 scone
POINTS: 4
Source:
"http://www.dwlz.com/Recipes/fergieschocchipscones.html"
S(Internet Address):
"http://www.dwlz.com/Recipes/fergieschocchipscones.html"
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Per Serving (excluding unknown items): 91 Calories; trace Fat (1.9% calories from fat); 2g Protein; 20g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 171mg Sodium. Exchanges: 1 Grain(Starch); 0 Fruit; 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0
* Exported from MasterCook *
Feta-Stuffed Chicken Burgers 4@5
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
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1 pound uncooked ground chicken breast
1 Tbsp fresh oregano
1/4 tsp garlic powder
7 Tbsp feta cheese — crumbled
4 small wheat pita(s)
4 piece lettuce — romaine
2/3 cup roasted red peppers — sliced (without oil)
5 small olive(s) — black, sliced (about 4 tsp)
Preheat grill or broiler.
Mix chicken, oregano, garlic powder and feta together in a medium-sized bowl; divide mixture into four balls and then press them gently into patties.
Grill or broil patties until internal temperature of burgers reaches 165°F, about 7 to 8 minutes per side.
Serve each burger in a pita with a lettuce leaf, 1/4 of peppers and 1 teaspoon of olives.
Description:
"Salty feta cheese adds a kick to these poultry-based burgers – nobody will ever miss the beef."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=84051"
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Per Serving (excluding unknown items): 235 Calories; 15g Fat (53.8% calories from fat); 13g Protein; 16g Carbohydrate; 6g Dietary Fiber; 58mg Cholesterol; 754mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 2 1/2 Vegetable; 2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Field Salad with Asparagus 8@0
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
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3/4 pound fresh asparagus — trimmed and cut diagonally into 1 1/2-inch pieces
12 cups mesclun
2 tablespoons balsamic vinegar
2 tablespoons tomato juice
1 1/2 teaspoons extra-virgin olive oil
1 garlic clove — minced
1/4 teaspoon salt
1/4 teaspoon coarsely ground pepper
Put the asparagus in a steamer basket; set in a saucepan over 1 inch of boiling water. Cover tightly and steam until bright green and crisp-tender, 1 1/2-2 minutes. Rinse under cold water to stop the cooking, drain well, and pat dry with paper towels.
2.Combine the mesclun and asparagus in a large bowl. Whisk together the vinegar, juice, oil, garlic, salt and pepper in a small bowl. Pour the dressing over the salad; toss to coat. Serve at once.
POINTS value per serving: 0 (1 1/2 cups): 28 Cal, 1 g Fat, 0 g Sat Fat, 0 mg Chol, 116 mg Sod, 3 g Carb, 2 g Fib, 2 g Prot, 62 mg Calc.
Recipe from Weight Watchers Entertains: with the chefs from The Culinary Institute of America. © 2002 Weight Watchers International, Inc.
S(Internet Address):
"http://www.weightwatchers.com/about/prs/wwi_template.aspx?GCMSID=1007591"
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Per Serving (excluding unknown items): 154 Calories; 7g Fat (37.2% calories from fat); 8g Protein; 20g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 651mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Vegetable; 0 Fruit; 1 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Fillet of Sole with Crispy Ginger and Baby Bok Choy 4@4
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
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2 Tbsp canola oil — divided
1 pound sole — four 4 oz fillets
2 pieces ginger root — fresh, about 2-inches each, peeled and cut into thin matchsticks
2 Tbsp low-sodium soy sauce — divided
1 serving cooking spray (5 one-second sprays per serving)
2 medium garlic clove(s) — thinly sliced
1 tsp ginger root — fresh, minced
8 oz bok choy — baby-variety, cut in half lengthwise and washed in cold water
Place a large nonstick skillet over medium-high heat; add 1 tablespoon of oil. Place fish in skillet and cook, gently flipping fillets so they do not break apart, about 2 to 3 minutes per side; remove fish to a plate and cover to keep warm.
Add remaining tablespoon of oil to same skillet. When hot, add ginger matchsticks; cook for 3 minutes, turning once. Add 1 tablespoon of soy sauce and cook until all liquid is absorbed; remove ginger from skillet.
Off heat, coat skillet with cooking spray; add garlic and minced ginger and cook for 30 seconds. Add bok choy and cook until wilted, about 3 minutes; stir in remaining tablespoon of soy sauce.
To serve, place 1/2 cup of bok choy in the center of 4 plates. Top each with 1 piece of fish and 2 tablespoons of crispy ginger.
Description:
"Sole, a quick-cooking, mild fish, is topped with slightly spicy, pan-fried ginger for a perfect flavor combo. Bright green bok choy adds a wonderful color contrast."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=105591&sc=11"
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Per Serving (excluding unknown items): 836 Calories; 35g Fat (37.2% calories from fat); 94g Protein; 37g Carbohydrate; 6g Dietary Fiber; 218mg Cholesterol; 1740mg Sodium. Exchanges: 12 1/2 Lean Meat; 7 1/2 Vegetable; 5 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Flank Steak with Triple Grilled Onions 4@7
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
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3 Tbsp unpacked brown sugar
4 1/2 tsp balsamic vinegar
3 medium onion(s) — yellow, cut in 1/2-inch-thick slices
1 large vidalia onion(s) — cut in 1/2-inch-thick slices
2 medium red onion(s) — cut in 1/2-inch-thick slices
1 tsp table salt
1/4 tsp black pepper
1 1/4 pound raw lean flank steak
Heat grill or grill pan to medium.
Combine sugar and vinegar in a small bowl. Brush onions with vinegar mixture and sprinkle with 1/2 teaspoon of salt. Grill onions until soft and caramelized, turning occasionally, about 45 minutes. (Note: Skewer onions or place them in a grill basket or on foil with slits to prevent them from falling through the grill rack.)
Sprinkle steak with remaining 1/2 teaspoon of salt and 1/4 teaspoon of pepper. Place on grill 30 minutes after onions. Cook 15 minutes, turning once, or until medium rare. Let rest 10 minutes and slice thinly against the grain. Yields about 4 ounces of steak and 2/3 cup of onions per serving.
http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=76481
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?RecipeID=65411"
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Per Serving (excluding unknown items): 5 Calories; trace Fat (2.0% calories from fat); trace Protein; 2g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 2326mg Sodium. Exchanges: 0 Grain(Starch); 0 Fruit; 0 Fat.
NOTES : We used three types of onions in this dish to achieve the right degree of sweetness. It's sure to be a star at all your summer barbecues.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
* Exported from MasterCook *
French Chicken and Potato Salad 8@5
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
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1 pound small red-skinned potatoes — scrubbed
1 serving cooking spray
2 pounds boneless skinless chicken breasts
3/4 pound green beans
2 medium celery stalks — thinly sliced
4 ounces seedless green grapes — halved (about 1 cup)
1/4 cup fresh lemon juice
1/4 cup fat-free reduced-sodium chicken broth
1 tablespoon Dijon mustard
3 tablespoons fresh tarragon leaves — chopped
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup olive oil
Bring a large pot of water to a boil over high heat, add the potatoes, and cook until tender when pierced with a fork, about 20 minutes. Remove from the water with a slotted spoon or strainer; set potatoes aside but maintain the water's boil.
Meanwhile, spray the broiler rack with nonstick cooking spray; preheat the broiler. Broil the chicken breasts 5 inches from the heat, turning occasionally, until cooked through, about 10 minutes. Set aside
Add the green beans to the boiling water; blanch until crisp-tender (no more than 2 minutes), then drain in a colander set in the sink.
When the chicken is cool enough to handle, cut it into bite-size chunks. Slice the potatoes into 1-inch chunks, cut the beans into 1-inch strips, and gently toss with the chicken. Add the celery and grapes.
Whisk the lemon juice, broth, and mustard in a small bowl; whisk in the tarragon, salt, and pepper. Drizzle in the olive oil in a slow stream, whisking all the while, until the dressing turns creamy, about 1 minute. Toss the salad with this dressing, taking care not to break up the potatoes. If desired, cover and refrigerate for up to 2 days.
POINTS® value per serving (1 1/2 cups): 5.
Yields 8 servings.
Description:
"Here's a perfect make-ahead dish, a hearty salad that's a meal in a bowl. To save even more time, pick up a rotisserie chicken from your supermarket and use the white meat, discarding the skin."
S(Internet Address):
"http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=22631"
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Per Serving (excluding unknown items): 1610 Calories; 66g Fat (37.6% calories from fat); 217g Protein; 31g Carbohydrate; 12g Dietary Fiber; 527mg Cholesterol; 1932mg Sodium. Exchanges: 0 Grain(Starch); 29 Lean Meat; 4 1/2 Vegetable; 1/2 Fruit; 11 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Fresh Cream of Tomato Soup with Basil – 6 @ 2
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
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1 serving cooking spray (5 one-second sprays per serving)
2 medium leek(s) — chopped (white parts only)
8 medium tomato(es) — ripe, beefsteak, cored and chopped (about 3 lbs)
1 tsp dried thyme
1 piece bay leaf
4 cup vegetable broth
12 oz fat-free evaporated milk
1/4 Tbsp basil — fresh, chopped
1/8 tsp table salt — or to taste
1/8 tsp black pepper — freshly ground, or to taste
1 Tbsp thyme — fresh (for garnish)
Coat a large saucepan with cooking spray and set pan over medium heat. Add leeks and sauté until soft, about 5 minutes. Add tomatoes, thyme and bay leaf; cook until tomatoes break down, about 5 minutes.
Add broth and bring to a simmer; reduce heat to low, cover and simmer 10 minutes. Remove from heat and remove bay leaf.
Working in batches, puree tomato mixture in a blender until smooth (be careful not to splatter hot liquid). Return puree to saucepan and set pan over low heat. (Or puree in saucepan using an immersion blender.) Add milk and simmer 1 minute to heat through. Remove from heat and stir in basil; season to taste with salt and pepper. Garnish with thyme and serve. Yields about 1 1/2 cups per serving.
Chef Tips
We renovated Cream of Tomato Soup by:
Softening the tomatoes with cooking spray instead of oil.
Using fat-free evaporated milk instead of whole milk or cream for creaminess.
Description:
"We kept calories and fat low in this normally sinful recipe by using vegetable broth and evaporated skim milk instead of whole milk or heavy cream. When tomatoes are out of season, substitute two 14-ounce cans of diced tomatoes."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=105081&sc=12"
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Per Serving (excluding unknown items): 156 Calories; 3g Fat (15.7% calories from fat); 8g Protein; 25g Carbohydrate; 3g Dietary Fiber; 4mg Cholesterol; 1198mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Non-Fat Milk; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Fresh Curried Corn Soup 6@2
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
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2 tsp olive oil
1 cup onion(s) — chopped
2 tsp curry powder
4 cup fat-free chicken broth
4 piece corn on the cob — kernels removed with a knife (yields about 3 cups)
1/2 pound uncooked red potato(es) — peeled and chopped (about 2 large potatoes)
1 1/2 Tbsp fresh lemon juice
1 tsp table salt
1/4 cup cilantro — or scallion, chopped
1/4 cup plain fat-free yogurt
1/4 cup tomato(es) — diced
Heat oil in a large saucepan. Add onion; cover and cook over medium heat, stirring occasionally, until softened, about 5 minutes. Add curry powder and cook 30 seconds until fragrant.
Add broth, corn, potatoes, lemon juice and salt to saucepan; bring to a boil over medium-high heat. Reduce heat to medium-low and simmer, partially covered, until potatoes are tender, about 20 minutes; remove from heat.
In a blender, food processor or with an immersion (handheld) blender, puree mixture (in batches if necessary), until smooth. Strain through a fine mesh sieve, pressing on solids to extract as much liquid as possible, into a bowl. Serve hot, or cover and refrigerate up to 2 days.
To serve, stir cilantro or scallions into soup. Spoon into bowls and top each with 1 tablespoon of yogurt and 1 tablespoon of tomato. Garnish with additional chopped cilantro or scallions, if desired. Yields about 1 1/4 cups per serving.
Description:
"Relish the taste of sweet summer corn in this uniquely-flavored soup. It can be served hot or cold and can be made vegetarian by using vegetable broth instead of chicken broth"
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=105181&sc=11"
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Per Serving (excluding unknown items): 497 Calories; 14g Fat (18.5% calories from fat); 56g Protein; 84g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 4395mg Sodium. Exchanges: 5 Grain(Starch); 5 Lean Meat; 0 Fruit; 2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Fresh Fruit Compote – Crockpot 8@2
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
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–
Combine 3 medium peaches, peeled, pitted, and chopped; 2 medium pears, peeled, cored, and chopped; 2 medium nectarines, peeled, pitted, and chopped; and 1 small pineapple, peeled, cored, and chopped in a slow cooker. Stir in 1/2 cup dried cranberries, 3 tablespoons sugar, 1 teaspoon ground cinnamon, 1/2 teaspoon ground nutmeg, and 1/2 teaspoon salt. Pour in 1 cup apple juice. Cover and cook on high until the fruit is soft, about 4 hours. Makes 8 servings, ¾ cup each.
POINTS® value per serving: 2
http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=19691
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Per Serving (excluding unknown items): 0 Calories; 0g Fat (0.0% calories from fat); 0g Protein; 0g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 0mg Sodium. Exchanges: .
NOTES : –
Nutr. Assoc. : 0
* Exported from MasterCook *
Fresh Garden Salsa – free
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
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4 large Tomatoes — seeded and chopped
1 medium Onion — finely chopped
1 Jalapeno Pepper — finely chopped
1/2 bunch fresh Cilantro — coarsely chopped
Juice of 1 Lime
Salt and Pepper — to taste
Place all ingredients in non-reactive bowl, mix well. Refrigerate for minimum 1 hour, use within 24 hrs.
Serving Size: ¼ Cup
Nutrition: 20 Calories 5 gm Carbohydrate 0 gm Fat 0 gm Protein 0 gm Fiber
Exchanges: 1 Free Food
S(Internet Address):
"http://groups.yahoo.com/group/Healthy-Tastes-MCRegRec/message/2418"
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Per Serving (excluding unknown items): 149 Calories; 2g Fat (9.7% calories from fat); 6g Protein; 33g Carbohydrate; 8g Dietary Fiber; 0mg Cholesterol; 48mg Sodium. Exchanges: 6 Vegetable; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Fresh Salsa
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
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3 medium plum tomatoes
2 Tbs. chopped onion
1 small jalapeno pepper* — stemmed, seeded and minced
1 Tbs. chopped fresh cilantro
1 Tbs. lime juice
1/4 tsp. salt
1/8 tsp. black pepper
*Jalapeno peppers can sting and irritate the skin — wear rubber gloves when handling peppers and do not touch your eyes. Wash hands after handling.
Stir together tomatoes — onion, jalapeno pepper, cilantro, lime juice, salt and black pepper in a small bowl. Refrigerate until ready to serve.
Makes 1 cup.
posted @ 1:17 PM | Feedback (0)
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Macaroni and Cheese – 6 points
12 oz uncooked elbow macaroni
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Per Serving (excluding unknown items): 52 Calories; 1g Fat (9.6% calories from fat); 2g Protein; 12g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 551mg Sodium. Exchanges: 0 Grain(Starch); 2 Vegetable; 0 Fruit; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Fresh Tomato Rice Soup – Crockpot 6@2
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
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–
Chop 32 Roma tomatoes or 15 beefsteak tomatoes (about 4 pounds) and place them in a slow cooker. Stir in 2 cups reduced-sodium vegetable broth and 1/2 cup uncooked brown rice. Add 3 celery stalks, thinly sliced, and 1 medium onion, finely chopped. Stir in 2 tablespoons dried basil, 2 teaspoons sugar, 2 teaspoons dried thyme, 1/2 teaspoon ground cloves, salt, and ground pepper to taste. Cover and cook on low until the rice is tender, about 8 hours. Makes 6 servings, 1 1/2 cups each.
POINTS® value per serving: 2
http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=19691
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Per Serving (excluding unknown items): 0 Calories; 0g Fat (0.0% calories from fat); 0g Protein; 0g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 0mg Sodium. Exchanges: .
NOTES : –
Nutr. Assoc. : 0
* Exported from MasterCook *
Frozen Cappucino Pie
Recipe By :
Serving Size : 10 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
8 oz light cream cheese — softened
21 Tbsp fat-free sweetened condensed milk — equal to 14 oz can
6 Tbsp lite chocolate syrup
1 Tbsp decaffeinated instant coffee — powder
1 Tbsp water — hot
1 1/2 cup lite whipped topping
1/8 Ready Crust Hershey's Chocolate Ready Pie Crust
Beat cream cheese in a medium bowl with an electric mixer on medium speed until fluffy, about 3 minutes. Add condensed milk and 4 tablespoons of chocolate syrup; beat on low speed until well blended.
In a separate bowl, dissolve coffee powder in hot water; stir into cream cheese mixture. Fold in whipped topping, pour mixture into crust, cover and freeze overnight.
For best results, let pie stand in refrigerator for about 15 minutes before serving. Drizzle with remaining 2 tablespoons of chocolate syrup before slicing into 10 pieces.
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?RecipeID=84001"
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Per Serving (excluding unknown items): 168 Calories; 4g Fat (21.7% calories from fat); 6g Protein; 27g Carbohydrate; 0g Dietary Fiber; 13mg Cholesterol; 170mg Sodium. Exchanges: 1/2 Lean Meat; 1/2 Non-Fat Milk; 1/2 Fat; 1 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0
* Exported from MasterCook *
Frozen Mocha Cups 6@3
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
8 oz Kraft Philadelphia Free Fat-Free Cream Cheese
2 oz General Foods International Coffee Suisse Mocha Coffee Drink — Sugar-Free, Fat-Free
2 cup Cool Whip Whipped Topping — thawed
2 Tbsp slivered almonds — Planters, chopped, toasted
Beat cream cheese and flavored instant coffee with electric mixer on medium speed until well blended. Add whipped topping; stir until well blended.
Spoon into six paper-lined medium muffin cups; sprinkle with almonds. Gently press almonds into cream cheese mixture with back of spoon.
Freeze 3 hours or until firm. Store leftover desserts in freezer. Yields 1 mocha cup per serving.
Notes
Plan a treat in your day with one of these refreshing frozen treats. Made with better-for-you products, they can fit into a healthful eating plan.
Sponsored by General Foods International
POINTS® Value: 3
Servings: 6
Preparation Time: 7 min
Cooking Time: 0 min
Level of Difficulty: Easy
Keep a few of these icy treats stashed in the back of the freezer for when the mood strikes.
Description:
"Keep a few of these icy treats stashed in the back of the freezer for when the mood strikes."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=125231"
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Per Serving (excluding unknown items): 106 Calories; 10g Fat (75.2% calories from fat); 4g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 2mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 1/2 Fat.
Nutr. Assoc. : 0 0 0 0
* Exported from MasterCook *
Fruit Cake 16@3
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 serving nonstick cooking spray
3 tablespoons walnut oil
2 tablespoons unsalted butter — melted and cooled
1 1/2 tablespoons molasses
1 teaspoon vanilla extract
1 large egg white
1/2 cup chopped dried cranberries
1/2 cup chopped dried raisins
1/2 cup chopped dried apple
1/2 cup chopped dried candied orange peel
1/2 cup chopped dried pitted dates
1/4 cup plus 2 tablespoons all-purpose flour
1/4 cup whole wheat flour
1/4 cup cake flour
1/4 cup sugar
1/2 teaspoon ground cinnamon
1/2 teaspoon baking powder
1/4 teaspoon ground allspice
1/4 teaspoon salt
Position the rack in the center of the oven and preheat the oven to 275°F. Spray a nonstick 1-quart loaf pan with nonstick spray and set it aside.
Whisk the walnut oil, melted butter, molasses, vanilla, and egg white in a medium bowl; set aside.
Mix the cranberries, raisins, apple, orange peel, dates, and 2 tablespoons flour in a large bowl. In a second large bowl, whisk the remaining 1/4 cup all-purpose flour, whole wheat flour, cake flour, sugar, cinnamon, baking powder, allspice, and salt. Stir into the dried fruit mixture. Then stir in the walnut oil mixture until a loose batter forms. Pour into the prepared pan, spreading it to the sides.
Bake until a toothpick inserted into the center comes out clean, about 1 hour and 40 minutes. Cool on a wire rack 10 minutes, then remove from pan and cool completely on the rack. Wrap tightly in plastic wrap to store at room temperature.
http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=20331
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Per Serving (excluding unknown items): 1075 Calories; 65g Fat (53.3% calories from fat); 10g Protein; 118g Carbohydrate; 5g Dietary Fiber; 62mg Cholesterol; 849mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 13 Fat; 5 Other Carbohydrates.
NOTES : What did the fruit cake ever do to deserve such ridicule? Here's a version we've never seen anyone turn down — moist, light, full of dried fruit, perfect for breakfast or with a cup of coffee mid-afternoon.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
FRUIT COBBLER – 8 servings; 4 points each
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 box Jiffy cake mix — (9 oz)
1 bag frozen blackberries (or any type of berries or peaches with no added
sugar)
12 fluid oz Diet Sprite
Preheat oven to 350 degrees. Spread the frozen blackberries in a 9×13-inch
baking dish. Break up any clumps in the cake mix, then distribute over the
blackberries. Pour the Diet Sprite over the cake mix. Sprinkle with Splenda
for a slightly sweet topping. Bake for 35-40 minutes.
Source:
"http://lists.chambana.net/mailman/archive/changes/2003/000061.html"
S(Internet Address):
"http://lists.chambana.net/mailman/archive/changes/2003/000061.html"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 0 Calories; 0g Fat (0.0% calories from fat); 0g Protein; 0g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 0mg Sodium. Exchanges: .
Nutr. Assoc. : 0 0 0 0
* Exported from MasterCook *
Fruit Spice Cookies 14@3
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 cup dark brown sugar
1/4 cup reduced-calorie margarine
2 Tbsp molasses
1/4 cup fat-free egg substitute
1 cup all-purpose flour
2 tsp pumpkin pie spice
1 cup dried mixed fruit — chopped, or dried fruit bits
1 tsp powdered sugar
Preheat oven to 350°F. Coat 2 sheet pans with cooking spray or line them with parchment paper.
Using an electric mixer, cream together sugar, margarine and molasses; beat in egg substitute. Blend in flour, 1 teaspoon of pumpkin pie spice and dried fruit.
Drop dough by teaspoonfuls onto sheet pans, spacing them 2 inches apart. Bake until they start to become firm, about 8 minutes. Cool for 1 minute before removing from pans and then allow to cool completely.
Stir together remaining 1 teaspoon of pumpkin pie spice and powdered sugar; sprinkle over cookies. Yields about 2 cookies per serving.
Description:
"These quick and easy drop cookies are perfect for all your holiday gatherings. Pair them up with hot cider, spiced tea or other warming, seasonal drinks; no one will know they're accompanying you in reaching your goal!"
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=67581"
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Per Serving (excluding unknown items): 1452 Calories; 25g Fat (14.9% calories from fat); 16g Protein; 302g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 638mg Sodium. Exchanges: 6 1/2 Grain(Starch); 4 1/2 Fruit; 4 1/2 Fat; 9 Other Carbohydrates.
NOTES : These quick and easy drop cookies are perfect for all your holiday gatherings. Pair them up with hot cider, spiced tea or other warming, seasonal drinks; no one will know they're accompanying you in reaching your goal!
Nutr. Assoc. : 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Fruity Sangria 8@1
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 cup wine — dry, red
3 cup low-calorie cranberry juice cocktail — refrigerated
2 cups strawberries — hulled and chopped
2 medium apple(s) — cored and chopped
1/8 tsp ground cinnamon — or to taste
Stir together all ingredients in a large pitcher; allow to stand for 30 minutes. Place ice in glasses and serve. Yields about 3/4 cup per serving.
Description:
"We revamped this classic so you can enjoy all of its fruity flavors without its typical high-calorie content. Serve some up over the long holiday weekend"
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=63701"
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Per Serving (excluding unknown items): 259 Calories; 1g Fat (7.6% calories from fat); 2g Protein; 25g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 156mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Fruit; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0
* Exported from MasterCook *
Fudge Brownie Sundae Pie 12@4
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 box reduced-fat fudge brownie mix — (1 pound 4.5-ounce)
2/3 cup water
1 pint fat-free vanilla frozen yogurt
1 pint fat-free chocolate frozen yogurt
3 reduced-fat chocolate sandwich cookies — finely crushed
Preheat the oven to 350°F. Spray a 10-inch springform pan with nonstick spray.
2.Combine the brownie mix and water in a large bowl. Scrape the batter into the pan, Bake until a toothpick inserted 2 inches from the side of the pan comes out clean, 30-35 minutes. Let cool in the pan completely on a rack. Leave the baked brownie in the pan.
3.Place the vanilla and chocolate frozen yogurt in the refrigerator to soften slightly, about 15 minutes.
4.Spread the vanilla frozen yogurt on top of the cooled brownie, then spread the soften chocolate frozen yogurt over the top. Sprinkle with crushed cookies. Cover with plastic wrap and freeze until firm, at least 6 hours or overnight.
5.Run a knife or metal spatula, dipped in hot water, around the inside rim of the springform pan to loosen the pie. Remove the outer rim of the pan, then place the pie on a large plate. Let the pie stand 15 minutes at room temperature before slicing and serving.
Per serving (1/12 of pie): POINTS value 4, 225 Cal, 4 g Fat, 1 g Sat Fat, 1 mg Chol, 203 mg Sod, 46 g Carb, 2 g Fib, 4 g Prot, 77 mg Calc.
Recipe from Weight Watchers Pizza, Pizza: 150 deliciously dazzling ways to make everyone's favorite pie. © 2003 Weight Watchers International, Inc.
S(Internet Address):
"http://www.weightwatchers.com/about/prs/wwi_template.aspx?GCMSID=1002971"
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Per Serving (excluding unknown items): 0 Calories; 0g Fat (0.0% calories from fat); 0g Protein; 0g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 5mg Sodium. Exchanges: .
Nutr. Assoc. : 0 0 0 0 0
* Exported from MasterCook *
Fudgy Brownie Pudding Cake 9@3
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3/4 cup all-purpose flour
3/4 cup sugar
1/3 cup + 4 tablespoons unsweetened cocoa powder
1 teaspoon instant espresso powder or instant coffee powder
2 teaspoons baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/2 cup low-fat (1%) milk
1 tablespoon unsalted butter — melted
1 1/2 teaspoons vanilla extract
1/3 cup packed light brown sugar
1 2/3 cups boiling water
Place the oven rack in the center of the oven; preheat the oven to 350°F. Spray a 9-inch baking pan with nonstick spray.
2.Stir together the flour, sugar, 1/3 cup of the cocoa, the espresso powder, baking powder, baking soda, and salt in a large bowl. Make a well in the center, and pour in the milk, butter and vanilla. Stir together until just blended and spoon evenly into the pan, spreading level.
3.Stir together the brown sugar and the remaining 4 tablespoons cocoa in a small bowl. Sprinkle evenly over the batter. Gently pour the boiling water over the top; do not stir. Bake until the top of the pudding is set, 35 minutes. Cool in the pan on a rack for at least 30 minutes. Serve warm or at room temperature.
POINTS value per serving: 3 (1/9 of cake): 165 Cal, 2 g Fat, 1 g Sat Fat, 4 mg Chol, 220 mg Sod, 37 g Carb, 2 g Fib, 3 g Prot, 94 mg Calc.
Recipe adapted from Weight Watchers Greatest Hits: 250 Classic Recipes from the Sixties to Today.
© 2002 Weight Watchers International, Inc.
S(Internet Address):
"http://www.weightwatchers.com/about/prs/wwi_template.aspx?GCMSID=1003251"
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Per Serving (excluding unknown items): 1323 Calories; 12g Fat (8.3% calories from fat); 10g Protein; 297g Carbohydrate; 3g Dietary Fiber; 31mg Cholesterol; 1868mg Sodium. Exchanges: 4 1/2 Grain(Starch); 2 1/2 Fat; 15 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Fudgy Ice Cream Cake Roll 16@2 1
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
14 oz angel food cake
2 cup fat-free vanilla frozen yogurt — or flavor of your choice
1 cup fat-free hot fudge
Place a large piece of plastic wrap on a flat surface. Slice the cake into 1-inch-thick pieces and lay it on the plastic wrap to form about a 10- X 16-inch rectangle. Cover with a second piece of plastic wrap and roll with a rolling pin to press cake pieces together.
Place yogurt in microwave and defrost for about 1 minute to soften. If you do not have a microwave, soften yogurt in the refrigerator for 20 to 30 minutes. Spread yogurt evenly across cake and roll up lengthwise; wrap tightly in plastic wrap and freeze until firm, about 2 hours.
To serve, cut into 1-inch-thick slices and drizzle each slice with 1 tablespoon of fudge sauce. Yields 1 slice per serving.
Description:
"We revamped this old-fashioned childhood favorite so you can eat like a kid again without worrying about the calories. The child in you will love it!"
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=65351"
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Per Serving (excluding unknown items): 1020 Calories; 1g Fat (1.0% calories from fat); 24g Protein; 233g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 2020mg Sodium. Exchanges: 15 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0
* Exported from MasterCook *
Garden Vegetable Soup – free
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 cup diced onion
2 cloves garlic
2/3 cup sliced carrots
Here is where you sauté these over low to
1 medium heat to soften these veggies up.
2 cups Swanson fat-free broth
1 1/2 cups green cabbage
1/2 cup green beans
1 tbsp tomato paste
1/2 tsp basil
1/4 tsp oregano
1/4 tsp salt
1/2 cup diced zucchini
Cook all ingredients in dutch oven over medium heat for 30 minutes. If you cook it in the crockpot, cook for 3 hours on high. If you are gone for the day, cook all day on Low. Other variations: Use all of your fresh vegetables from your refrigerator;
substitute rotel tomatoes, or even add jalapenos. Unless you add corn or peas this recipe has very few, if any WW points and is very good.
I personally do not use the salt.
Description:
"Submitted by Sylvia! There are 2 ways to prepare this soup, if you sauté your veggies, it only takes 30 minutes, otherwise you can put it in your crock pot & cook it all day."
Source:
"http://www.dwlz.com/Member%20Recipes/gardenvegetablesoup.html"
S(Internet Address):
"http://www.dwlz.com/Member%20Recipes/gardenvegetablesoup.html"
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Per Serving (excluding unknown items): 108 Calories; 1g Fat (3.8% calories from fat); 4g Protein; 25g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 698mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Vegetable; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
garden-fresh tomato bruschetta 24@1
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 medium garlic clove(s) — sliced in half
2 loaf French baguette bread — meduim-sized, cut into 12 slices each
4 medium tomato(es) — diced
1/4 cup red onion(s)
1 tsp olive oil
24 medium basil — leaves
Preheat oven to 350°F.
Rub cut sides of garlic over one side of each bread slice; place bread on an ungreased baking sheet. Bake until lightly browned, flipping once, about 10 minutes.
Meanwhile, combine tomatoes, onion and oil in a bowl. Spoon tomato mixture evenly onto bread slices. Top each with a basil leaf and serve.
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=63751"
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Per Serving (excluding unknown items): 311 Calories; 9g Fat (19.2% calories from fat); 15g Protein; 66g Carbohydrate; 44g Dietary Fiber; 0mg Cholesterol; 37mg Sodium. Exchanges: 4 1/2 Grain(Starch); 1 1/2 Fat.
NOTES : POINTS® Value: 1
Servings: 24
Preparation Time: 12 min
Cooking Time: 10 min
Level of Difficulty: Easy
Celebrate your garden's tomato bounty with this delicious appetizer. Trim fat by using only a touch of oil and then enhancing the flavor by rubbing fresh garlic over the bread slices.
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Garlic Mashed Red Potatoes 4@3
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
8 small uncooked red potato(es) — peeled and cut into 2-inch chunks
4 medium garlic clove(s) — peeled
1/4 cup fat-free sour cream
1/4 cup fat-free skim milk
2 Tbsp chives — fresh, minced
1/8 tsp table salt — or to taste
1/8 tsp black pepper — freshly ground, or to taste
Combine potatoes and garlic in a large saucepan and pour in enough water to cover; set pan over high heat and bring to a boil. Reduce heat slightly and boil until potatoes are fork tender, about 8 minutes; drain water from saucepan.
Add sour cream, milk and chives to pan; mix until combined. Mash mixture with a potato masher until smooth (or leave some lumps if desired); season to taste with salt and pepper. Yields about 1/2 cup per serving.
http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=105091
Source:
"http://lists.chambana.net/mailman/archive/changes/2003/000041.html"
S(Internet Address):
"http://lists.chambana.net/mailman/archive/changes/2003/000041.html"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 41 Calories; trace Fat (1.0% calories from fat); 4g Protein; 7g Carbohydrate; trace Dietary Fiber; 6mg Cholesterol; 334mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fat; 1 Other Carbohydrates.
NOTES : Even mashed potato aficionados won’t be able to tell that these creamy, garlicky potatoes have been slimmed down with nonfat sour cream and skim milk.
Nutr. Assoc. : 0 0 0 0 0 0 0
* Exported from MasterCook *
Garlic-Roasted Corn Snack – 4 @ 2
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 Tbsp canola oil — or vegetable oil
4 medium corn on the cob — kernels removed
1 1/2 tsp garlic powder
1/8 tsp table salt — or to taste
1 tsp paprika
Preheat oven to 375ºF. Pour oil into a large, sided baking pan. Add corn, garlic powder, salt and paprika. Stir to mix.
Bake until crisp, shaking pan occasionally, about 45 minutes. Yields about 1/2 cup per serving. (Note: Check after 25 minutes to make sure smaller pieces of corn are not burning. Store any uneaten kernels in an airtight container in the refrigerator for up to 3 days. To recrisp any soft kernels, reheat in oven on a sheet pan until crispy.)
Description:
"These niblets are a welcome change of pace from fattening chips. Vary the seasoning to suit your liking – give curry powder a try!"
Source:
"http://www.weightwatchers.ca/food/rcp/index.aspx?recipeid=92101"
S(Internet Address):
"http://www.weightwatchers.ca/food/rcp/index.aspx?recipeid=92101"
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Per Serving (excluding unknown items): 113 Calories; 5g Fat (32.4% calories from fat); 3g Protein; 18g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 87mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0
* Exported from MasterCook *
Garlicky Mexican Chicken with Ancho Peppers and Crispy Polenta 4@4
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 pound uncooked boneless — skinless chicken breast
1/8 oz cilantro — fresh, plus more for garnish (about 2 sprigs)
4 large garlic clove(s) — not peeled
2 dried ancho pepper(s) — stems removed and seeds shaken out
1/2 cup canned tomato sauce
1/2 tsp ground cumin
1/2 tsp table salt
1/2 cup uncooked cornmeal — to make polenta
2 sprays cooking spray
6 medium radishes — red, sliced
2 medium scallion(s) — sliced
Place chicken in a single layer in a large nonstick skillet and cover with water. Add cilantro sprigs and 1 clove of garlic. Cook chicken breasts over medium heat until no longer pink in center, about 10 to 15 minutes. Remove chicken from pan and let cool; reserve liquid.
Shred cooled chicken and set aside. Pour reserved cooking liquid into a bowl and add ancho peppers. Cover and soak peppers about 10 minutes.
Heat a small skillet over medium heat. Add remaining garlic cloves and roast in pan, turning frequently, until blackened in spots. Remove to a small bowl and when cool enough to handle, peel garlic.
Place peppers, garlic, tomato sauce and cumin in jar of a blender and blend on high until smooth, about 3 to 4 minutes. Pour mixture into a saucepan, add chicken and heat through.
To make polenta, bring 2 1/2 cups of water to a boil; add salt. Slowly add cornmeal, stirring until smooth, about 6 to 8 minutes.
Coat a 9 x 9-inch pan with cooking spray and pour polenta into pan. Smooth with a spatula. Allow polenta to firm up, about 1 to 2 minutes. Cut into 4 slices and remove from pan. Place polenta slices in a large nonstick skillet coated with cooking spray. Cook on both sides until crispy, about 2 to 4 minutes per side.
To serve, place one slice of polenta on a plate and top with 3/4 cup of chicken mixture. Garnish with cilantro, radishes and scallions.
http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=100681
Description:
"his traditional Mexican-inspired dish is deliciously different. We love the use of polenta in place of tortillas."
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Per Serving (excluding unknown items): 5 Calories; trace Fat (20.7% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 295mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
General Tsao's chicken 4@6
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3/4 cup canned chicken broth — reduced-sodium
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 chicken breast — uncooked, boneless, skinless, cut into 2-inch pieces
2 cup cooked white rice — kept hot
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.
Description:
"You can enjoy this Asian classic once again by sautéing – instead of deep-frying – it. Serve it over rice to sop up every drop of the sauce."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=92581"
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Per Serving (excluding unknown items): 1366 Calories; 44g Fat (29.4% calories from fat); 88g Protein; 148g Carbohydrate; 2g Dietary Fiber; 232mg Cholesterol; 1438mg Sodium. Exchanges: 7 1/2 Grain(Starch); 11 Lean Meat; 1/2 Vegetable; 2 Fat; 1 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Ginger and Scallion Stir-Fried Brown Rice – 4 @ 6
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 tsp olive oil
1/2 cup carrot(s) — thinly sliced on diagonal
1/2 cup shiitake mushroom(s) — stems removed, thinly sliced
1 tsp ginger root — fresh, minced
1/2 cup snow peas — sliced in half lengthwise
1/2 cup frozen green peas — or fresh peas
4 cup cooked brown rice — freshly cooked or left-over
1 cup kale — chopped, or other greens such as Swiss chard or collards
2 large egg(s) — well-beaten
2 Tbsp low-sodium soy sauce
1/3 cup scallion(s) — sliced, or more for additional garnish
Heat oil in a large nonstick skillet over high heat until very hot but not smoking; add carrots and then mushrooms. Cook, stirring and shaking pan for 2 to 3 minutes. Add ginger and snow peas and cook for 30 seconds more; add peas and rice and stir to combine.
Next, add chopped greens; reduce heat to medium and cook, covered, about 2 minutes. Remove cover and increase heat back to medium-high. Add beaten eggs, soy sauce and 1/4 cup of scallions, stirring to combine; cook 3 to 4 minutes more and garnish with remaining scallions. Yields about 1 3/4 cup per serving.
Source:
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=103991&sc=11"
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=103991&sc=11"
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Per Serving (excluding unknown items): 269 Calories; 4g Fat (13.6% calories from fat); 7g Protein; 51g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 330mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Vegetable; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Ginger-Plum Sautéed Chicken Thighs 4@3
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 serving cooking spray (5 one-second sprays per serving)
10 oz boneless — skinless chicken thigh(s), about four 2 1/2 oz pieces
1/4 tsp table salt
1/4 tsp black pepper
6 small plum(s) — sliced (unpeeled)
1 Tbsp ginger root — freshly grated
1 medium garlic clove(s) — minced
1/4 cup canned chicken broth
1/4 can frozen apple juice concentrate (undiluted) — thawed
Coat a large nonstick skillet with cooking spray and warm over medium-high heat. Season chicken with salt and pepper, add to skillet in a single layer and brown chicken 4 minutes per side; remove chicken and set aside.
Remove skillet from heat and recoat with cooking spray. Warm skillet again and add plums, ginger and garlic; sauté until plums lose their firmness, about 2 to 3 minutes. Add chicken broth and scrape up browned bits of food in bottom of skillet with a wooden spoon; add apple juice concentrate and stir.
Return chicken to skillet, cover and simmer until chicken is completely cooked through, about 5 minutes. Yields 1 chicken thigh and about 1/2 cup of sauce per serving.
Description:
"We created this sweet dish to welcome in the Jewish New Year. It's easy enough, though, to be enjoyed any time of year"
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=84501&sc=11"
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Per Serving (excluding unknown items): 6 Calories; trace Fat (8.8% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 582mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 0 Fat.
NOTES : This recipe can be doubled or tripled for larger gatherings
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Ginger-Sesame Asparagus 4@1
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 tsp ginger root — freshly grated
2 tsp toasted sesame oil
1 tsp soy sauce
1 pound asparagus — trimmed
Heat broiler. Combine ginger, oil and soy sauce in a small bowl.
On a sheet pan, coat asparagus with ginger mixture. Broil until asparagus are cooked through and tips begin to brown, about 5 to 8 minutes.
Description:
"Looking for veggie dishes with exotic flare? Try our fabulous Asian-influenced asparagus."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=57681"
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Per Serving (excluding unknown items): 60 Calories; trace Fat (5.7% calories from fat); 6g Protein; 12g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 348mg Sodium. Exchanges: 2 1/2 Vegetable.
Nutr. Assoc. : 0 0 0 0
* Exported from MasterCook *
Ginger-Shrimp and Snap Pea Salad 4@4
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 pound shrimp — peeled and deveined
1 cup sugar snap peas — ends trimmed and halved
2/3 cup fat-free mayonnaise
2 medium scallion(s) — chopped
2 Tbsp ginger root — fresh, minced
1 tsp dark sesame oil
1/2 tsp table salt
1/4 tsp black pepper
4 piece Boston lettuce — rinsed and patted dry
Instructions
Bring a large pot of water to a boil. Add shrimp and snap peas; cook until shrimp are bright pink and peas are just tender, about 1 to 2 minutes. Drain and immerse shrimp and peas in ice water to prevent further cooking. Drain; set aside.
Meanwhile, in a large bowl, combine mayonnaise, scallions, ginger, oil, salt and pepper. Add shrimp and peas; toss to combine.
Place 1 lettuce leaf in each of 4 shallow bowls. Spoon about 1 cup shrimp mixture into each lettuce leaf; serve.
http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=63841
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Per Serving (excluding unknown items): 796 Calories; 14g Fat (15.6% calories from fat); 103g Protein; 62g Carbohydrate; 10g Dietary Fiber; 690mg Cholesterol; 3903mg Sodium. Exchanges: 0 Grain(Starch); 13 Lean Meat; 3 1/2 Vegetable; 1 Fat; 2 Other Carbohydrates.
NOTES : Bursting with the bold flavors of ginger and sesame oil, this colorful salad makes a perfect lunch or light dinner.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Gingerbread Cupcakes 24@3
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 sprays cooking spray
1 1/2 cup all-purpose flour
1 cup whole-grain wheat flour
2/3 cup sugar
2 1/2 tsp baking soda
1 tsp ground ginger
1 tsp ground cinnamon
1 tsp ground allspice
1 1/2 cup unsweetened applesauce
1 cup molasses
3 large egg white(s)
3 cup lite whipped topping
Preheat oven to 325°F. Coat two 12-cup muffin tins with cooking spray.
Combine flours, sugar, baking soda, ginger, cinnamon and allspice in a large bowl; mix well. Add applesauce, molasses and egg whites; stir until mixture is moist and well-combined. Fill each muffin tin 3/4 full with batter.
Bake until a toothpick inserted in center comes out clean, about 40 minutes. Cool cupcakes to room temperature and serve each topped with 2 tablespoons of whipped topping.
Description:
"Looking for the perfect holiday dessert? Put these festive cupcakes on the menu."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?Dirnum=5&RecipeID=67931"
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Per Serving (excluding unknown items): 2653 Calories; 5g Fat (1.6% calories from fat); 37g Protein; 635g Carbohydrate; 26g Dietary Fiber; 0mg Cholesterol; 3289mg Sodium. Exchanges: 15 1/2 Grain(Starch); 2 1/2 Fruit; 1/2 Fat; 23 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Gingerbread People 60@1
Recipe By :
Serving Size : 60 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 3/4 cup cake flour — sifted
1 Tbsp baking powder
1 Tbsp ground cinnamon
1 tsp ground cloves
1 tsp ground ginger
1/2 tsp table salt
1/4 tsp baking soda
1 large egg(s) — beaten
1 cup dark brown sugar — firmly packed
3/4 cup molasses — dark
1/4 tsp ground allspice
1/2 cup reduced-calorie margarine — at room temperature
In a large bowl, sift together first seven ingredients; set aside. In mixer on medium, beat egg, allspice, brown sugar, molasses and margarine. Add dry ingredients to liquid ingredients, a little at a time, mixing after each addition to form a stiff dough.
Gather dough into 2 equal balls, wrap in plastic wrap and refrigerate until firm, 1 hour.
Heat oven to 375°F. Lightly grease baking sheet(s) with nonstick cooking spray.
Remove 1 ball of dough from refrigerator and roll it out on a lightly floured surface to a 1/3-inch thickness. Cut gingerbread shapes from dough with floured cutters (about 3 inches tall). Decorate as desired with oven-safe decorations.
Transfer cookies to baking sheet(s). Bake until slightly firm, 10 to 12 minutes. Remove to wire rack to cool. Yields 60 cookies. POINTS do not include decorations.
http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=50669
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=51188"
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Per Serving (excluding unknown items): 50 Calories; 1g Fat (14.3% calories from fat); trace Protein; 10g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 71mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Fat; 1/2 Other Carbohydrates.
NOTES : Experiment with the cookie decorations. For example, use 1/8-inch satin ribbons for bow ties, and raisins, cinnamon hearts or silver nonpareils to make eyes, nose, mouth and buttons.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
gingered orange slices 4@3
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2/3 cup water
1/2 cup sugar
2 pieces ginger root — 2-inch, unpeeled, sliced
1/8 tsp ground cloves — or 8 whole
4 orange(s) — Naval, peeled and sliced into rounds
Put sugar, water, ginger and cloves into a small saucepan and bring to a boil. Boil for 3 minutes.
Put orange slices into a serving bowl and strain syrup over them. Press oranges a bit to submerge them. Cover and chill completely, at least 1 hour.
To serve, spoon orange slices into shallow bowls and spoon syrup over them.
Description:
"While this dish is a refreshing addition to breakfast or brunch, you might want to consider serving it as an elegant dessert as well."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?RecipeID=50671"
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Per Serving (excluding unknown items): 520 Calories; 1g Fat (2.4% calories from fat); 3g Protein; 129g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 31mg Sodium. Exchanges: 0 Grain(Starch); 6 Vegetable; 0 Fat; 6 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0
* Exported from MasterCook *
Gingered-Soy Shrimp 10@1
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 1/2 pound cooked shrimp — medium-sized (peeled and deveined)
1/4 cup soy sauce
2 tsp ginger root — fresh, chopped
1/4 cup rice vinegar
2 Tbsp sugar
2 Tbsp apple juice
1 1/2 tsp table salt
Place shrimp in a single layer in 9 X 13-inch pan.
Heat soy sauce in a small saucepan until boiling. Stir in ginger; reduce heat and simmer, uncovered, until most of the liquid is evaporated, about 5 minutes. Stir in vinegar, sugar, apple juice and salt. Pour mixture over shrimp; cover and refrigerate for at least 2 hours.
Arrange shrimp on a serving platter, drizzle with any remaining marinade and serve with toothpicks. Yields about 4 shrimp per serving.
Description:
"Celebrate the holidays with these palate-pleasing hors d'oeuvres."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?Dirnum=5&RecipeID=67941"
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Per Serving (excluding unknown items): 835 Calories; 7g Fat (8.0% calories from fat); 146g Protein; 39g Carbohydrate; 1g Dietary Fiber; 1328mg Cholesterol; 9131mg Sodium. Exchanges: 19 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0
* Exported from MasterCook *
Glazed Pear or Apple Muffins 12@3
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 sprays cooking spray
2 large pear(s) — ripe, Bosc, with skin (or apples)
1/2 tsp ground cinnamon
1/3 cup sugar — granulated
1 tsp fresh lemon juice
1/2 cup sour cream
1 large egg(s) — beaten
1 tsp vanilla extract
1/3 cup fat-free skim milk
2 cup all-purpose flour — unbleached
1/2 tsp table salt
1/2 tsp baking soda
1 tsp baking powder
1/2 cup powdered sugar
1/4 tsp ground ginger
1/4 tsp vanilla extract
3 tsp water — warm, or more if necessary
Preheat oven to 375ºF and coat a 12-hole muffin tin with cooking spray or muffin liners. Core and chop pears into tiny cubes; place in a large bowl. Add cinnamon, granulated sugar and lemon juice to pears; set aside.
In a small bowl, whip together sour cream, egg, 1 teaspoon of vanilla and milk; set aside.
In a large bowl, sift together flour, salt, baking soda, and baking powder.
Make a well with a spoon in center of flour mixture and pour in sour cream mixture and fruit mixture, alternating in small batches; mix until barely blended. Do not over beat. (NOTE: Batter will be very thick.)
Drop batter by heaping tablespoons into muffin holes until about 2/3 to 3/4 full; bake until top is golden, about 30 to 35 minutes. Remove from oven and cool for 5 minutes in muffin tin; remove from tins to racks and cool completely. (Or leave slightly warm to dip into glaze for easier preparation.)
While muffins are cooling, make glaze: Mix powdered sugar, ginger, 1/4 teaspoon of vanilla and warm water together in a small bowl (add another teaspoon of water if glaze is too thick) . Spread a thin layer of glaze over each muffin. Yields 1 muffin per serving.
Notes
You can swap apples for the pears if desired.
http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=111831
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Per Serving (excluding unknown items): 1672 Calories; 27g Fat (14.4% calories from fat); 30g Protein; 326g Carbohydrate; 7g Dietary Fiber; 51mg Cholesterol; 2348mg Sodium. Exchanges: 12 1/2 Grain(Starch); 0 Fruit; 1/2 Non-Fat Milk; 5 Fat; 8 1/2 Other Carbohydrates.
NOTES : Muffin week highlights naturally sweet pears in this breakfast muffin. The slightly-spiced ginger glaze provides a wonderful flavor complement.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
GOAT CHEESE AND HERB-STUFFED CHICKEN BREAST - 4 at 6 pt each
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 ounces goat cheese
2 oil-packed sun-dried tomatoes — rinsed under water, patted dry, and
finely chopped
1 scallion — chopped
1 T. chopped fresh basil
2 t. chopped fresh thyme
1/4 c. plain dry bread crumbs
4 skinless — (1/4 lb) boneless chicken breast
4 t. reduced-calorie mayonnaise
1) Preheat the oven to 425 degrees F. Spray a nonstick baking pan
with nonstick spray.
2) Combine the cheese, tomatoes, scallion, basil, and thyme in a
bowl, mashing with a fork until blended. Place the bread crumbs in
another small bowl.
3) Cut a pocket into the side of each breast about 2 1/2 inches
long. Place 1/4 of the cheese mixture inside each slit. Lightly
press the pocket closed with a fork. Brush the top side of each
breast with the mayonnaise. Dip the chicken, one piece at a time,
coated-side down, into the bread crumbs. Transfer, coated side up,
to the baking pan.
4) Spray the tops of the chicken lightly with nonstick spray. Bake
until the chicken is cooked through and the crust is golden, about 25
minutes.
If you are using sun-dried tomatoes from a bag instead of packed in oil,
soak them for 10 minutes in water, then pat dry before chopping. Use 4-6
slices of these sun-dried tomatoes.
Description:
"Brushing the chicken with a little reduced-calorie mayonnaise rather than dipping in flour and egg before dredging in bread crumbs saves time, cuts calories, and tastes terrific. The herbs called for in this recipe are fresh, but if you don't have fresh
b"
Source:
"from Weight Watchers "Simply Delicious" cookbook"
S(Internet Address):
"http://lists.chambana.net/mailman/archive/changes/2003/000048.html"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 106 Calories; 9g Fat (76.9% calories from fat); 4g Protein; 2g Carbohydrate; trace Dietary Fiber; 20mg Cholesterol; 120mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Golden Mashed Potatoes, Cauliflower and Carrots 8@1
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
6 small Yukon Gold potato(es) — peeled, cut into 1-inch chunks (about 1 1/4 lb)
1 pound cauliflower — florets
3/4 pound baby carrots — sliced in half lengthwise
4 medium garlic clove(s) — peeled
1 1/2 tsp table salt — divided
1/2 cup fat-free skim milk
1/4 cup fat-free sour cream
1/2 oz Butter Buds Powdered Mix — or similar product
1/4 tsp black pepper — freshly ground
1/4 cup scallion(s) — sliced
Place potatoes, cauliflower, carrots, garlic and 1 teaspoon of salt in a large saucepan. Add enough water to cover ingredients; bring to a boil. Boil until vegetables are tender, about 15 minutes. Drain; return to saucepan.
Stir in milk, sour cream, Butter Buds, remaining 1/2 teaspoon each of salt and pepper. Process mixture in a food processor until smooth or puree in saucepan using an immersion blender; stir in scallions. Transfer to a bowl and serve. Yields about 3/4 cup per serving.
Notes
You can make this recipe one day in advance and then reheat it in the microwave. If you prefer a lumpier texture, mash the mixture with a potato masher until desired consistency instead of pureeing it.
Consider adding some snipped fresh dill with the scallions for a nice change of pace.
Description:
"Yukon Gold potatoes have a naturally creamy, buttery taste and texture making them a smart choice for skinny mashed spuds. We also added carrots and cauliflower for very low calorie color, volume and flavor."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=122221"
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Per Serving (excluding unknown items): 283 Calories; 3g Fat (7.5% calories from fat); 16g Protein; 58g Carbohydrate; 18g Dietary Fiber; 6mg Cholesterol; 3787mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 10 Vegetable; 0 Fat; 1 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Gorgonzola and Fig-Stuffed Endives 8@1
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 Tbsp fat-free cream cheese
1 oz gorgonzola cheese — about 1/4 cup
1/4 pound endive — Belgian (about 24 Small leaves)
3 medium dried fig(s) — stems trimmed and cut into 8 pieces each
Blend together cream cheese and gorgonzola cheese.
Top the base of each endive leaf with about 1 teaspoon of cheese mixture and 1 piece of fig. (If you're a handy baker, pipe the cheese mixture onto the endives through a pastry bag, for a bit more decorative flare.) Yields 3 topped endives per serving.
Description:
"Serve up these elegant yet easy hors d'oeuvres at your next cocktail party."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=67911"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 158 Calories; 10g Fat (52.6% calories from fat); 13g Protein; 7g Carbohydrate; 3g Dietary Fiber; 29mg Cholesterol; 645mg Sodium. Exchanges: 1 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0
* Exported from MasterCook *
Greek Isles Omelet – 2 points
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
Nonstick cooking spray
1/4 cup chopped onion
1/4 cup canned artichoke hearts — rinsed and drained
1/4 cup washed and torn spinach leaves
1/4 cup chopped plum tomato
4 eggs or 1 cup egg substitute
2 Tbs. sliced pitted ripe olives — rinsed and drained
1 Dash black pepper
1 Spray small nonstick skillet with cooking spray — heat over medium heat until hot. Cook and stir onion 2 minutes or until crisp-tender.
Add artichoke hearts. Cook and stir until heated through. Add spinach and tomato — toss briefly. Remove from heat. Transfer vegetables to a small bowl. Wipe out skillet and spray with cooking spray.
Combine egg (or egg substitute) — olives and pepper in medium bowl. Heat skillet over medium heat until hot. Pour egg mixture into skillet. Cook over medium heat 5 to 7 minutes; as eggs begin to set, gently lift edges of omelet with spatula and tilt skillet so that uncooked portion
flows underneath.
When egg mixture is set — spoon vegetable mixture over half of omelet. Loosen omelet with spatula and fold in half. Slide omelet onto serving plate.
Makes 2 servings.
2 points per serving.
posted @ 1:18 PM | Feedback (1)
@@@@@
Fresh Salsa
3 medium plum tomatoes
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 48 Calories; trace Fat (4.0% calories from fat); 2g Protein; 9g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 153mg Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Vegetable; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Greek Penne Pasta 8@5
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
12 oz uncooked penne
1 tsp olive oil
2/3 oz pine nuts — about 2 tbsp
1 1/2 tsp minced garlic
10 oz chopped frozen spinach — thawed
1 pound tomato(es) — plum
4 oz feta cheese — crumbled
6 medium olive(s) — black, pitted and chopped
Cook pasta according to package directions (without butter or oil), drain and set aside. If necessary, cover to keep warm.
Coat a large skillet with cooking spray. Add olive oil and heat over medium-high heat until oil sizzles. Add pine nuts and garlic. Cook and stir until pine nuts are golden brown, about 3 minutes. Stir in spinach and tomatoes and cook until heated through, stirring occasionally, about 3 minutes.
Add spinach mixture to pasta and toss until combined. Serve pasta sprinkled with feta cheese and black olives. Yields about 1 1/2 cups per serving.
Flavor Booster: Give this pasta dish a fresh taste by sprinkling with 1 teaspoon fresh minced dill and 1 tablespoon fresh minced Italian parsley just before serving. Also try dusky purple Greek kalamata olives with a meaty texture and slightly tart flavor in this recipe.
POINTS® Value | 5
Servings | 8
Preparation Time | 15 min
Cooking Time | 20 min
Level of Difficulty | Easy
Description:
"This easy pasta dish launches our "International Favorites" week, featuring popular dishes from around the globe."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=53901"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 427 Calories; 36g Fat (74.4% calories from fat); 20g Protein; 8g Carbohydrate; 1g Dietary Fiber; 101mg Cholesterol; 1267mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 5 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Greek Shrimp and Pasta (Flex Plan) 6@5
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
8 ounces penne
1 tablespoon olive oil
1 onion — finely chopped
2 garlic cloves — minced
1/2 pound large shrimp — peeled and deveined
4 plum tomatoes — diced
15 oil-cured black olives — pitted and chopped
1 bottle clam juice — (8-ounce)
1/4 cup crumbled reduced-fat feta cheese
3 tablespoons chopped fresh oregano
Cook penne according to package directions; drain.
2.Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic; cook, stirring frequently, until softened, about 5 minutes. Add the shrimp and cook, stirring occasionally, until the shrimp are just opaque in the center, about 3 minutes.
3.Add the tomatoes and olives; cook stirring occasionally, until softened, about 3 minutes.
4.Add the clam juice; bring to a boil. Stir in the penne, cheese, and oregano. Reduce the heat and simmer, tossing well, until the flavors are blended and the cheese just begins to melt, about 1 minute.
POINTS® value per serving: 5 (1 1/3 cups), 236 Calories, 6 g Fat, 1 g Saturated Fat, 0 g Trans Fat, 59 mg Cholesterol, 366 mg Sodium, 32 g Carbohydrates, 3 g Fiber, 13 g Protein, 53 mg Calcium
Recipe from Weight Watchers Winner's Circle: 145+ Favorite Recipes from Members, Leaders and Home Cooks.
© 2003 Weight Watchers International, Inc.
S(Internet Address):
"http://www.weightwatchers.com/about/prs/wwi_template.aspx?GCMSID=1010461"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 473 Calories; 18g Fat (35.1% calories from fat); 51g Protein; 26g Carbohydrate; 6g Dietary Fiber; 352mg Cholesterol; 879mg Sodium. Exchanges: 6 1/2 Lean Meat; 4 1/2 Vegetable; 2 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Greek Shrimp with Orzo 4@10
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
12 oz uncooked orzo
2 tsp olive oil
1/2 cup onion(s) — chopped
1 medium green pepper(s) — chopped
2 medium garlic clove(s) — minced
28 oz canned diced tomatoes
1 tsp dried oregano
1 pound shrimp — medium-size, peeled and deveined
1/4 cup basil — fresh, chopped
4 tsp feta cheese — crumbled
Cook orzo according to package directions without added fat; drain and set aside. Meanwhile, heat oil in a large saucepan over medium heat. Add onion, pepper and garlic; cook until soft, about 3 minutes. Add tomatoes and oregano; bring to a simmer. Add shrimp and cook until shrimp are bright pink and cooked through, about 5 minutes. Stir cooked orzo into shrimp mixture; stir to combine. Remove from heat and stir in basil. Spoon about 1 1/2 cups of orzo-shrimp mixture onto each of four plates and top each with 1 teaspoon of feta.
http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=107211
Description:
"There’s something for everyone in this hearty Greek dish: pasta, vegetables and cheese. The shrimp adds protein as well as great flavor to round out the meal."
Source:
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=107211&sc=11"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 210 Calories; 5g Fat (21.5% calories from fat); 27g Protein; 14g Carbohydrate; 5g Dietary Fiber; 175mg Cholesterol; 882mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Greek-Style Egg Rolls with a Garlic-Dill Dipping Sauce 12@2
Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 sprays cooking spray — divided
8 oz shrimp — large, cooked, peeled and finely chopped
2 Tbsp feta cheese — crumbled
1/2 cup cooked white rice — tightly packed
1/2 cup canned tomatoes — chopped and drained
1/4 tsp dried oregano — crushed
1/4 tsp table salt
1/4 tsp black pepper
12 egg roll wrapper(s)
1/2 cup plain fat-free yogurt
2 Tbsp scallion(s) — finely chopped
1/2 tsp fresh dill — minced
1/4 tsp minced garlic
1/4 tsp table salt
1/4 tsp black pepper
Preheat oven to 400ºF. Coat a nonstick baking sheet with cooking spray.
Combine shrimp, cheese, rice, tomatoes, oregano and 1/4 teaspoon each of salt and pepper in a medium bowl; mix well.
Place an egg roll wrapper on a flat work surface with the corners set vertically (pointing up and down – a diamond shape). Arrange 3 tablespoons of filling down the center of wrapper, leaving 1/2 inch at the bottom and top.
Fold the bottom of the wrapper to the center, over the filling. Gently, but firmly, fold the left side of the wrapper to the center and then fold in the right side. Fold the top of the wrapper down to cover filling and seal any loose ends with water; repeat with remaining ingredients.
Place filled wrappers on prepared baking sheet; lightly spray surface of wrappers with cooking spray. Bake until wrappers are golden brown, flipping once, about 16 minutes.
Meanwhile, to prepare dipping sauce, combine remaining ingredients in a bowl. Yields 1 roll and about 1 scant tablespoon of sauce per serving.
http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=113741&sc=11
Description:
"A play on a classic Greek dish of shrimp, tomatoes and feta cheese, these egg rolls are also excellent using cooked orzo in place of the rice."
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Per Serving (excluding unknown items): 36 Calories; 1g Fat (17.6% calories from fat); 4g Protein; 3g Carbohydrate; trace Dietary Fiber; 30mg Cholesterol; 157mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Green Beans with Caramelized Shallots 4@1
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 pound green snap beans — trimmed
2 Tbsp light butter
4 medium shallot(s) — thinly sliced
1/8 tsp table salt — or to taste
1/8 tsp black pepper — or to taste
1 tsp lemon zest
Steam green beans until tender, about 5 minutes. Run under cold water for 30 seconds; set aside.
Melt butter in a nonstick skillet over medium heat. Add shallots and cook, stirring often, until golden brown, about 5 minutes (add a bit of water if necessary to prevent burning). Add green beans and toss until hot; season with salt and pepper, sprinkle with lemon zest and serve. Yields about 1 cup per serving.
http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=67621
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=51188"
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Per Serving (excluding unknown items): 102 Calories; 12g Fat (91.5% calories from fat); 2g Protein; trace Carbohydrate; trace Dietary Fiber; 40mg Cholesterol; 431mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Fruit; 2 Fat.
NOTES : Sweet shallots and zesty lemon give our green beans a sophisticated twist.
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Green Pea Soup with Yogurt-Dill Cream 6@1
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 1/2 cup fat-free reduced-sodium chicken broth
2 medium Yukon Gold potatoes — raw, peeled, cut into 1/2-inch chunks (about 2 cups)
1 1/2 medium leek(s) — well-rinsed, chopped, white and light green part only (about 2 cups)
2 medium garlic clove(s) — peeled
1 1/4 tsp table salt — divided, or more to taste
1/4 tsp black pepper — divided
10 oz frozen green peas — thawed (about 2 cups)
1/2 cup fat-free yogurt — plain
3 Tbsp fresh dill — chopped, divided
1/4 cup diced tomato — diced
Combine broth, potatoes, leeks, garlic, 1 teaspoon of salt and 1/8 teaspoon of pepper in a large saucepan; bring to a boil over medium-high heat. Reduce heat and simmer, covered, until the vegetables are almost tender, about 12 minutes.
Add peas to saucepan and cook until vegetables are tender, about 3 minutes; remove saucepan from heat and let cool about 5 minutes.
Meanwhile, in a small bowl, whisk yogurt, 2 tablespoons of dill, remaining 1/4 teaspoon of salt and 1/8 teaspoon of pepper together until smooth; set aside.
Puree soup in saucepan using an immersion blender or in batches in a blender (careful not to splatter hot liquid); stir in remaining 1 tablespoon of dill.
To serve, ladle 1 cup of soup into each of 6 small soup bowls. Top each with 4 teaspoons of yogurt mixture, swirling mixture into soup. Then top each serving with about 2 teaspoons of tomato.
Learn more about healthy and delicious yogurt products from Stonyfield Farm.
Notes
You can substitute fresh peas for the frozen peas if you prefer. You may have to add 1 to 2 minutes to the cooking time. (You can sometimes find already shelled peas in the produce section of your supermarket.)
http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=112241
S(Internet Address):
"http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=22631"
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Per Serving (excluding unknown items): 72 Calories; trace Fat (2.9% calories from fat); 4g Protein; 13g Carbohydrate; 3g Dietary Fiber; trace Cholesterol; 554mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Vegetable; 0 Non-Fat Milk; 0 Fat.
NOTES : This lovely soup is also delicious cold. For a change of pace, try it with fresh tarragon instead of the dill.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Baby Peppers Stuffed with Garlic-Bean Puree 9@2
Recipe By :
Serving Size : 9 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
16 oz canned chickpeas — drained and rinsed
2 tsp olive oil — garlic-flavored
1/8 tsp cayenne pepper — or to taste
1 small shallot(s) — chopped
1/4 tsp table salt
1/4 tsp black pepper
2 Tbsp fat-free chicken broth — or water
1 tsp chives — fresh, minced
9 small sweet red pepper(s) — baby bell-size
9 small yellow pepper(s) — baby bell-size
Preheat grill to medium-high heat. Combine chickpeas, oil, cayenne pepper, shallot, salt, black pepper and broth in a blender container; purée. Stir in chives; set aside.
Thread whole peppers lengthwise onto long metal skewers. Place on hot grill and cook until peppers are slightly blackened, about 2 to 3 minutes per side. Remove peppers from heat and pull peppers off skewers. Slice tops off peppers; halve lengthwise (and core if necessary).
Spoon 1/2 tablespoon of bean puree into each baby pepper half. Yields 4 filled, pepper halves per serving.
Notes
For an attractive party presentation, spoon the bean puree into a tube with a cake decorating tip and pipe it into each pepper half. Also, decorate a serving platter of the stuffed peppers with fresh chives, Italian parsley, thyme or rosemary sprigs.
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Per Serving (excluding unknown items): 9 Calories; 1g Fat (90.3% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 72mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat.
NOTES : Finger foods reach new heights with these adorable stuffed baby peppers. Hollowed-out cherry tomatoes are an attractive serving option, too.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Barbecue Tempeh 4@5
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
10 oz tempeh — sliced into sixteen 1/4-inch-thick pieces
1 medium onion(s) — sliced
1 tsp sesame oil
1 cup barbecue sauce
Steam tempeh for 20 minutes to prevent it from drying out when grilled. While tempeh is steaming, sauté onion in sesame oil over medium-high heat until very tender and golden, about 10 minutes.
Preheat grill. Brush tempeh slices with barbecue sauce and grill for 5 minutes on each side, brushing generously with sauce as it cooks.
Top tempeh with onions and serve with additional sauce on the side. Yields about four slices tempeh plus 1/4 cup onions per serving.
Description:
"Tired of burgers? Tempeh (soybean cake), with its nutty flavor, provides a wonderful alternative to meat"
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=59431"
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Per Serving (excluding unknown items): 792 Calories; 31g Fat (33.4% calories from fat); 58g Protein; 80g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 2055mg Sodium. Exchanges: 3 Grain(Starch); 6 Lean Meat; 2 Fat; 2 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0
* Exported from MasterCook *
Grilled Beef Fajitas 4@4
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 medium onion(s) — Vidalia, thickly sliced
2 medium summer squash — yellow, sliced lengthwise
1 serving cooking spray (5 one-second sprays per serving)
1/8 tsp table salt — or to taste
8 oz raw lean flank steak
1/8 tsp black pepper — or to taste
1/2 cup salsa
4 medium fat-free flour tortilla(s)
Preheat grill or grill pan. When hot, grill onion slices until soft and browned, about 5 minutes. Coat squash slices with cooking spray, salt them and grill until soft, about 3 to 5 minutes.
Season steak with salt and pepper on both sides; grill until cooked through, about 3 to 6 minutes. Remove from grill and slice into strips against the grain.
To assemble fajitas, put 2 tablespoons of salsa on each tortilla. Top each with 1/4 of onions, squash and beef; roll up and serve.
Description:
"The smoky taste of grilled beef goes perfectly with sweet onions and spicy salsa in this easy meal."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=50074"
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Per Serving (excluding unknown items): 115 Calories; 1g Fat (7.4% calories from fat); 6g Protein; 25g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 861mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Vegetable; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Chicken and Tri-Color Peppers with Chimichurri Sauce – 4@3
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 cup parsley — fresh, leaves
1/2 cup cilantro — fresh, leaves
1 large garlic clove(s) — smashed with the side of a knife and peeled
1/4 cup water
1 Tbsp red wine vinegar
2 tsp olive oil
1 tsp fresh lemon juice
1/2 tsp table salt
1/4 tsp black pepper — freshly ground
2 serving cooking spray (5 one-second sprays per serving)
1 pound uncooked boneless — skinless chicken breast(s), four 4-oz pieces
1 medium sweet red pepper(s) — sliced into 1-inch strips
1 medium orange pepper — sliced into 1-inch strips
1 medium yellow pepper(s) — sliced into 1-inch strips
Place parsley, cilantro, garlic, water, vinegar, oil, lemon juice, salt and pepper in bowl of a blender. Blend on high, pulsing, until a smooth sauce is formed; set aside.
Coat a stovetop grill pan with cooking spray. Heat over medium-high heat. Place chicken in pan and grill until cooked through, about 3 to 4 minutes per side; remove from grill, cover to keep warm and set aside.
Off heat, recoat grill pan with cooking spray. Place peppers in pan and cook until grill marks show on peppers, about 3 minutes per side. Serve chicken and peppers drizzled with chimichurri sauce. Yields 1 chicken breast, about 1/2 cup of grilled peppers and 1/3 cup of sauce per serving.
Source:
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=104011&sc=11"
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=104011&sc=11"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 37 Calories; 3g Fat (56.0% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 307mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.
NOTES : The vibrant taste and color of this traditional South American sauce pairs wonderfully with just about anything from steak to fish to vegetables.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Green Shrimp 4@3
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/3 cup chopped parsley
1/3 cup chopped basil
2 cloves garlic — minced
4 teaspoons extra-virgin olive oil
3/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 1/2 pounds large shrimp — peeled and deveined
To prepare the marinade, combine the parsley, basil, garlic, oil, salt, and pepper in a zip-close plastic bag; add the shrimp. Squeeze out the air and seal the bag; turn to coat the shrimp. Refrigerate, turning the bag occasionally, 1hour or overnight.
2.Spray a nonstick-ridged grill pan with nonstick spray and set over medium-high heat. Working in batches, if necessary, grill the shrimp until they are just opaque in the center and lightly browned on the outside, 2-3 minutes on each side.
Per serving (about 9 shrimp): POINTS value 3, 125 Cal, 3 g Fat, 1 g Sat Fat, 202 mg Chol, 451 mg Sod, 1 g Carb, 0 g Fib, 22 g Prot, 48 mg Calc.
Recipe from Weight Watchers Take 5: 150 five-ingredient recipes. © 2003 Weight Watchers International, Inc.
S(Internet Address):
"http://www.weightwatchers.com/about/prs/wwi_template.aspx?GCMSID=1003081"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 902 Calories; 30g Fat (31.1% calories from fat); 140g Protein; 10g Carbohydrate; 1g Dietary Fiber; 1035mg Cholesterol; 2620mg Sodium. Exchanges: 0 Grain(Starch); 19 1/2 Lean Meat; 1 Vegetable; 3 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0
* Exported from MasterCook *
grilled halibut with pineapple 4@4
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 spray cooking spray
1 Tbsp lime zest
2 Tbsp fresh lime juice
2 Tbsp unpacked light brown sugar
2 Tbsp ginger root — grated
1/4 tsp cayenne pepper
1 1/4 pound halibut fillet(s) — four 6 oz fillets cut 1/2-inch-thick each
1 tsp table salt
1/2 medium pineapple — cut lengthwise into 1/2-inch-thick spears (about 2 cups)
Coat grill with cooking spray. Preheat grill.
Place zest, lime juice, 1 tablespoon of brown sugar, 1 tablespoon of ginger, plus salt and cayenne pepper in a resealable plastic bag; shake to combine. Add fish to bag. Reseal, shake again, place bag on a plate and allow to marinate at room temperature for 20 minutes, turning once.
Meanwhile, in a second plastic bag, place remaining brown sugar, remaining ginger, and pineapple. Allow to marinate for 5 minutes; remove pineapple and add resulting juices to fish bag.
Grill pineapple until heated through, turning once, about 8 minutes. Remove to a serving platter; cover with foil to keep warm.
Cook fish over direct heat, brushing with marinade, until cooked through, about 3 to 4 minutes per side. Place on serving platter with pineapple. Yields about 1 fillet plus 1/2 cup of pineapple per serving.
Description:
"This sweet, tangy halibut dish is a treat for guests and family alike. Try using the marinade for grilled kebabs on another day."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=60841"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 138 Calories; 1g Fat (7.0% calories from fat); 1g Protein; 35g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 2330mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 2 Fruit; 0 Fat.
NOTES : POINTS® Value: 4
Servings: 4
Preparation Time: 25 min
Cooking Time: 15 min
Level of Difficulty: Moderate
This sweet, tangy halibut dish is a treat for guests and family alike. Try using the marinade for grilled kebabs on another day.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
grilled ham sandwich 2@6
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 Tbsp white wine vinegar
1 Tbsp Dijon mustard
1/2 loaf French baguette bread — cut into 5-inch pieces
3 oz extra lean deli-sliced ham — approximately 4% fat
1 1/2 oz low-fat hard cheese — Monterey Jack
1/2 serving sweet pickle(s) — about 2 thin pieces sliced lengthwise
1 Tbsp frozen orange juice concentrate
1 cup arugula — leaves
In a small bowl, whisk together all ingredients for dressing.
Split each of the baguette pieces open crosswise. Pull out some of the soft center of bread.
Drizzle dressing onto both sides of baguette pieces. Layer ham, cheese and gherkin slices inside each sandwich, dividing ingredients evenly. Top each with arugula.
Coat a large, nonstick skillet with cooking spray and set over medium-low heat.
Arrange sandwiches in skillet and cover with a lid that fits inside and can be pressed down onto sandwiches. Set something heavy on lid, such as a cast-iron skillet (turned over, if necessary, to keep it stable) to flatten sandwiches.
Grill for 2 to 3 minutes, until bread is brown and crispy. Turn sandwiches and grill second side in same manner, until cheese has melted. Cut each sandwich in half. Serve immediately.
Description:
"Grilled sandwiches like this one can be cooled and then tightly wrapped to retain that great grilled taste."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=50304"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 47 Calories; 1g Fat (14.1% calories from fat); 2g Protein; 9g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 194mg Sodium. Exchanges: 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Hawaiian Chicken Kebabs 4@6
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 pound uncooked boneless — skinless chicken breast(s)
1/2 medium pineapple
1 medium green pepper(s)
1 medium sweet red pepper(s)
1 large onion(s) — spanish
1/4 cup pineapple juice — or orange juice
3 medium garlic clove(s) — minced
2 Tbsp low-sodium soy sauce
1 tsp olive oil
2 serving cooking spray (5 one-second sprays per serving)
2 cup cooked white rice — kept hot
Cut each chicken breast, pineapple, pepper and onion into approximately twenty-four 1-inch-thick pieces. Combine chicken, pineapple juice, garlic, soy sauce and oil in a large nonmetallic bowl; marinate in refrigerator for at least 1 hour and up to 24 hours.
Preheat grill. Lightly coat vegetables with cooking spray. Thread 2 pieces of pepper, pineapple, chicken and onion onto each of 8 skewers. Brush with marinade. (Note: If using wooden skewers, soak in water to prevent charring.)
Grill over medium-hot coals until chicken is completely cooked, about 8 to 10 minutes, turning kebabs every 2 minutes so they're cooked evenly on all sides. Yields 2 kebabs and 1/2 cup rice per serving.
Description:
"Although this is a grill recipe, you can cook it indoors by broiling the kebabs in the oven, about 5 inches from the heat, for about 8 to 10 minutes."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=50364"
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Per Serving (excluding unknown items): 172 Calories; 2g Fat (8.6% calories from fat); 3g Protein; 36g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 303mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Vegetable; 1/2 Fruit; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Meatball Kebabs 4@7
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 cup dried bread crumbs
1/4 cup 1% low-fat milk
1 pound raw lean ground beef
3/4 oz romano cheese — grated (about 1/4 cup)
2 large egg white(s)
2 medium garlic clove(s) — coarsely chopped
2 tsp dried parsley
2 tsp dried oregano
1/2 tsp table salt
1/2 tsp black pepper
1 medium sweet red pepper(s) — cut into sixteen chunks
1 medium onion(s) — cut into sixteen 1-inch pieces
Soak eight 10-inch skewers in water to prevent them from burning on grill.
In small bowl, mix bread crumbs and milk; set aside 5 minutes. Heat grill.
In food processor, combine beef, cheese, egg whites, garlic, herbs, salt and pepper. Strain bread crumbs and squeeze lightly to extract excess milk. Add to beef mixture and process just until blended.
With moistened hands, shape mixture into 16 meatballs, about 2 inches in diameter. Holding two skewers at a time, alternately thread 4 chunks of red pepper, 4 chunks of onion and 4 meatballs onto parallel skewers, beginning with pepper. Repeat with remaining skewers.
On lightly oiled grill, cook kebabs for 8 to 10 minutes, rotating about every 2 minutes to cook evenly. Meatballs should be just cooked through, but not overcooked.
Description:
"These kebabs are best made outdoors on a grill, but they can also be broiled for about 3 to 4 minutes on each side."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?RecipeID=50309"
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Per Serving (excluding unknown items): 122 Calories; 7g Fat (48.4% calories from fat); 9g Protein; 7g Carbohydrate; 2g Dietary Fiber; 25mg Cholesterol; 1454mg Sodium. Exchanges: 0 Grain(Starch); 1 Lean Meat; 1/2 Non-Fat Milk; 1 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Mexican Corn Salad with Mango and Jicama 4@5
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
4 medium corn on the cob — shucked
1 serving cooking spray (5 one-second sprays per serving)
6 medium radishes — red, thinly sliced
1 medium jicama — cut into 1/4-inch cubes (about 1 lb)
1 medium mango(es) — ripe, cut into 1/2-inch cubes
2 Tbsp cilantro — fresh, chopped
3 Tbsp fresh lime juice
2 Tbsp olive oil — extra virgin
1/2 tsp ground cumin
1/4 tsp table salt
1/4 tsp cayenne pepper
1 large tomato(es) — or 2 small, ripe, sliced into eight 1/4-inch-thick slices
Preheat stovetop grill pan or an outdoor grill. Lightly spray corn with cooking spray and grill until browned on all sides, turning occasionally, about 7 to 10 minutes; remove from heat and allow to cool. When cool enough to handle, slice off kernels with a knife into a large bowl.
Add radishes, jicama, mango, cilantro, lime juice, oil, cumin, salt and pepper to bowl; mix to combine.
Place 2 slices of tomato on each of 4 plates and top each with 3/4 cup of corn mixture.
Description:
"Jicama, a crunchy, slightly-sweet root vegetable, adds a cool accent to this festive, Mexican dish. It's a fabulous addition to any summer barbecue."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=105611&sc=11"
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Per Serving (excluding unknown items): 832 Calories; 32g Fat (32.5% calories from fat); 18g Protein; 134g Carbohydrate; 43g Dietary Fiber; 0mg Cholesterol; 678mg Sodium. Exchanges: 8 Grain(Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 5 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Miso-Marinated Mushrooms with Corn and Leek Relish 4@5
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
8 oz mushroom(s) — white, stems trimmed
8 oz mushroom(s) — shiitake, stems removed
8 oz mushroom(s) — oyster, tough stems removed
3 Tbsp miso — mellow-white variety
4 Tbsp water
1 Tbsp teriyaki sauce
2 Tbsp olive oil — extra-virgin
4 medium leek(s) — chopped (white and light green parts only; about 2 cups)
4 medium corn on the cob — kernels removed with a knife (about 2 1/4 cups kernels)
1/4 cup sweet red pepper(s) — diced into 1/4-inch pieces
1/4 tsp table salt — or to taste
1/4 tsp black pepper — freshly ground, or to taste
1 Tbsp parsley — fresh, chopped
1 Tbsp thyme — fresh, chopped
1 serving cooking spray (5 one-second sprays per serving)
Soak twelve 8-inch wooden skewers in water for about 20 minutes. (Or use metal skewers.)
Place 1 of each kind of mushroom on each of the twelve skewers. Place skewers in a large baking pan; set aside.
Place miso, water and teriyaki sauce in a small bowl; mix well. Pour miso mixture over mushrooms; turn skewers to coat and let marinate for 15 minutes.
Meanwhile, prep corn and leeks. Place a large nonstick skillet over medium-high heat. Add oil and leeks; cook, stirring occasionally, for 3 to 4 minutes. Add corn and red pepper; cook, stirring occasionally, for 3 to 4 minutes more. Season mixture with salt and pepper; stir in parsley and thyme and set aside until ready to serve.
Preheat grill or coat a stovetop grill pan with cooking spray and heat over medium-high heat. Grill skewers, turning once, about 3 minutes per side. Yields 3 skewers and about a heaping 3/4 cup of corn-leek relish per serving.
Description:
"Miso, a Japanese fermented soybean paste, is both salty and somewhat sweet. It goes wonderfully with smoky, grilled mushrooms and fresh sweet corn."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=105371&sc=11"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 684 Calories; 35g Fat (41.9% calories from fat); 19g Protein; 89g Carbohydrate; 14g Dietary Fiber; 0mg Cholesterol; 3212mg Sodium. Exchanges: 6 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 6 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Pineapple with Basil and Ginger Cream Sauce 4@2
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 medium pineapple
1 cup plain fat-free yogurt
5 leaves basil — chopped
1/2 tsp ginger root — finely grated
3 tsp McNeil Nutritionals SPLENDA (R) No Calorie Sweetener — or to taste
Soak 4 bamboo skewers in water for 30 minutes (or use metal skewers). Preheat broiler, grill or stovetop (for grill pan).
Cut pineapple into quarters, core it and then cut each quarter into 1/2- to 3/4-inch slices to yield about 16 to 20 slices total.
Place 4 or 5 slices of pineapple on each skewer. Grill pineapple on each side until grill marks form and it starts to get crisp in spots, about 4 to 5 minutes per side.
Mix together yogurt, basil, ginger and Splenda in a small bowl. Drizzle mixture over pineapple or serve on the side as a dip. Yields about 4 to 5 pieces of pineapple and 1/4 cup of sauce per serving.
Description:
"So easy, so delicious, this recipe is bound to become a favorite. It's the perfect sweet ending to any grilled meal."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=100621&sc=11"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 232 Calories; 2g Fat (7.0% calories from fat); 2g Protein; 59g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 5mg Sodium. Exchanges: 0 Vegetable; 4 Fruit.
Nutr. Assoc. : 0 0 0 0 0
* Exported from MasterCook *
Grilled Pineapple with Basil and Ginger Cream Sauce 4@2 1
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 medium pineapple
1 cup plain fat-free yogurt
5 leaves basil — chopped
1/2 tsp ginger root — finely grated
3 tsp McNeil Nutritionals SPLENDA (R) No Calorie Sweetener — or to tast
Soak 4 bamboo skewers in water for 30 minutes (or use metal skewers). Preheat broiler, grill or stovetop (for grill pan).
Cut pineapple into quarters, core it and then cut each quarter into 1/2- to 3/4-inch slices to yield about 16 to 20 slices total.
Place 4 or 5 slices of pineapple on each skewer. Grill pineapple on each side until grill marks form and it starts to get crisp in spots, about 4 to 5 minutes per side.
Mix together yogurt, basil, ginger and Splenda in a small bowl. Drizzle mixture over pineapple or serve on the side as a dip. Yields about 4 to 5 pieces of pineapple and 1/4 cup of sauce per serving.
Description:
"So easy, so delicious, this recipe is bound to become a favorite. It's the perfect sweet ending to any grilled meal."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=100621"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 232 Calories; 2g Fat (7.0% calories from fat); 2g Protein; 59g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 5mg Sodium. Exchanges: 0 Vegetable; 4 Fruit.
Nutr. Assoc. : 0 0 0 0 0
* Exported from MasterCook *
Grilled Pizza with Crispy Mushrooms and Shallots 4@5
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
8 oz fresh shiitake mushroom — stems removed, caps wiped clean with a damp towel, quartered
6 medium shallot(s) — peeled, quartered and chopped
1 Tbsp olive oil
1/4 tsp table salt
1 spray cooking spray
1/2 cup pizza sauce — or tomato sauce
4 medium whole wheat tortilla(s)
1 tsp dried oregano
1/8 pound provolone cheese — about 4 thin slices
4 tsp grated Parmesan cheese — Parmigiano-Reggiano recommended
Preheat oven to 450ºF.
In a large bowl, toss together mushrooms, shallots, oil and salt; spread on a sheet pan in a single layer and lightly coat with cooking spray. Roast until vegetables are crispy, about 12 to 15 minutes; remove from oven and set aside. (Or grill the vegetables in a grilling basket.)
Heat an outdoor grill or a grill pan over medium-high heat.
To make pizzas, spread 2 tablespoons of sauce on each tortilla; sprinkle each with 1/4 teaspoon of oregano. Top each with 1 slice of cheese that has been torn into pieces, 1 teaspoon of Parmesan and 1/4 of vegetable mixture. Place pizzas on grill or grill pan (you may have to do this in batches depending on the size of your grill pan), and cook until edges begin to brown, about 3 to 4 minutes; rotate pizza. Continue cooking until cheese is bubbly, about 2 to 3 minutes more. Yields 1 pizza per serving.
Notes
The cooking time on an outdoor grill may vary slightly from a grill pan so adjust recipe accordingly.
http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=120231&sc=11
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 110 Calories; 9g Fat (69.5% calories from fat); 5g Protein; 4g Carbohydrate; trace Dietary Fiber; 11mg Cholesterol; 497mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 1/2 Fat.
NOTES : No-fuss pizzas are minutes away when you use crispy tortillas as a base. Sure saves a lot of time not making your own dough (not to mention calories).
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
grilled pork with nectarine salsa 4@4
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 serving cooking spray (5 one-second sprays per serving)
1 cup peach nectar — mango nectar or pineapple nectar
3 Tbsp fresh lime juice
2 medium jalapeno pepper(s) — cored, seeded and diced (do not touch seeds with bare hands)
1 pound lean pork tenderloin — trimmed of fat
3 medium nectarine(s) — diced
3 medium scallion(s) — finely chopped (green parts only)
1 Tbsp cilantro — fresh, minced
Coat grill rack with cooking spray. Preheat grill.
Stir together nectar, 1 1/2 tablespoons of lime juice and 1/2 of jalapenos in a small bowl. Brush pork with nectar mixture and place on grill. Baste with marinade every 5 minutes during cooking. Remove pork from grill when a meat thermometer inserted in center reaches 160°F, about 20 minutes; slice into 1/4-inch-thick slices.
Meanwhile, in another small bowl combine nectarines, remaining lime juice, remaining jalapenos, scallions and cilantro. Serve pork topped with salsa. Yields about 2 slices of pork and 1/2 cup of salsa per serving.
Description:
"Fruit salsas are all the rage! Use them to add sweetness to all of your grilled meats and fish this summer."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=63961"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 697 Calories; 16g Fat (20.5% calories from fat); 97g Protein; 40g Carbohydrate; trace Dietary Fiber; 295mg Cholesterol; 249mg Sodium. Exchanges: 0 Grain(Starch); 13 1/2 Lean Meat; 2 1/2 Fruit.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Portobello Burger with Basil Mayo 4@4
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/4 cup basil — fresh, chopped
3 Tbsp reduced-calorie mayonnaise
1 tsp apple cider vinegar
4 medium portobello mushroom(s) — caps, equivalent to 1 pound
4 serving olive oil cooking spray (5 one-second sprays per serving)
1/8 tsp table salt — or to taste
1/8 tsp black pepper — or to taste
4 medium mixed-grain hamburger roll(s)
3/4 cup roasted red peppers — about 4 pieces
4 slice red onion(s)
4 piece lettuce
Heat grill or grill pan. In a small bowl, combine basil, mayonnaise and vinegar; set aside.
Lightly coat both sides of mushroom caps with cooking spray; season with salt and pepper.
Grill mushrooms over medium-high heat, until just soft to the touch, about 6 minutes per side.
To serve, split rolls and toast on grill. Spread a heaping teaspoon of basil mixture on top and bottom halves of rolls. Layer each bottom half with one lettuce leaf, red pepper, mushroom and onion slice; top with remaining half of roll and serve.
Description:
"Meat lovers won't miss the beef with these mushroom burgers, piled high with fixins."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=50076"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 227 Calories; 14g Fat (48.1% calories from fat); 6g Protein; 27g Carbohydrate; 13g Dietary Fiber; 15mg Cholesterol; 530mg Sodium. Exchanges: 1/2 Grain(Starch); 2 1/2 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Portobellos with Fresh Corn Salsa 4@2
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 Tbsp balsamic vinegar
1 Tbsp sherry cooking wine
1 tsp olive oil
1/4 tsp sugar
1/8 tsp table salt
2 pound portobello mushroom(s) — small or baby mushrooms, stems removed
1 piece corn on the cob — kernels removed
2 medium plum tomato(es) — chopped
6 items olive(s) — black, chopped
2 Tbsp cilantro — fresh, chopped
Mix together vinegar, sherry, oil, sugar and salt. Remove 2 tablespoons of vinegar mixture for basting portobellos; reserve the rest for the corn salsa.
Preheat grill. Off heat, coat grill rack with cooking spray. Place mushrooms, stem side up, on grill. Brush lightly with vinegar mixture; cook 2 minutes. Turn mushrooms; brush with remaining vinegar mixture and grill until tender, about 2 to 3 minutes more. Remove from grill; allow to cool about 5 minutes.
Mix together corn, tomatoes, olives, cilantro and reserved vinegar mixture. Cut mushrooms into 1/2-inch-thick slices; top with salsa. Yields about 3 to 4 slices of mushroom and 1/3 cup of salsa per serving.
Description:
"Juicy, sweet corn, cut straight from the cob, makes this salsa the perfect topping for grilled mushrooms. Serve this vegetarian dish on its own, paired with flank steak or as a topping for open-faced burgers"
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=65221"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 136 Calories; 6g Fat (33.4% calories from fat); 4g Protein; 22g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 312mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Fruit; 1 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Shrimp Salad – 4 @ 1
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 pound medium shrimp (about 16 shrimp ) — peeled and deveined
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/4 teaspoon garlic powder
1 large head Romaine lettuce
1 medium head radicchio
cooking spray
3 tablespoons aged balsamic vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
Toss the shrimp, oregano, thyme, and garlic powder together in a medium bowl. Cover and refrigerate at least 1 hour or overnight.
2. Cut the head of Romaine in half lengthwise, leaving the root end in tact, so that the leaves on each half are held together by the root. Cut the radicchio in quarters, lengthwise, leaving the root end in tact, so that the leaves on each quarter are held together by the root.
3. Spray the grill rack or a large grill pan with nonstick spray; heat the grill or set the pan over medium heat. (Note: Never spray nonstick spray directly into a heat source, whether a grill or a stove.)
4. Lay the shrimp on the grill or in the pan. Cook until pink and firm, about 3 minutes, turning once. Transfer to a serving bowl.
5. Spray a wad of paper towels with a nonstick spray and wipe the grill rack or grill pan quickly – being careful not to burn yourself. Add the lettuces cut side down; cook until slightly wilted and marked from the grill, about 30 seconds, pressing down with the back of a large metal spatula or a small saucepan lid. Transfer the Romaine to a cutting board. Flip the radicchio quarters to the other cut sides; grill 20 more seconds. Transfer to the cutting board.
6. Roughly chop the Romaine and radicchio; add it to the bowl with the shrimp. Toss with the vinegar, salt, and pepper. Serve at once.
Yields 4 servings.
POINTS® value per serving (1 1/2 cups): 1.
Description:
"We all love grilled shrimp-but who's ever heard of grilling lettuces? Actually, they come off the grill sweet and lightly wilted, just waiting for the dressing."
S(Internet Address):
"http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=3&art_id=22231&sc=2"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 32 Calories; trace Fat (10.2% calories from fat); 3g Protein; 6g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 152mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Stuffed Pears 2@3
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 medium pear(s) — Bartlett, very ripe
1 Tbsp honey
6 average shelled hazelnuts — peeled, coarsley chopped
2 Tbsp uncooked old fashioned oats
1 tsp butter
4 tsp unpacked brown sugar
2 Tbsp pear nectar
Preheat grill.
Peel, halve and core pear. Cut a small slice off the rounded side of each pear half so halves will stand on grill. Set pear halves on grill, flat side down; brush with honey. Grill 10 minutes on each side, brushing occasionally with honey.
While pears are grilling, make filling. In a small pan, stir together hazelnuts and oats over medium heat until lightly toasted. Stir in butter until it melts. Remove from heat; stir in sugar and nectar.
When pears are hot and tender, spoon filling into centers and serve.
Description:
"If you can't find very ripe pears for this recipe, substitute peaches or plums. To peel hazelnuts, toast them until the papery outer skins crack, cool, then rub gently between your fingers."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?RecipeID=50506"
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Per Serving (excluding unknown items): 117 Calories; 4g Fat (27.7% calories from fat); trace Protein; 22g Carbohydrate; trace Dietary Fiber; 10mg Cholesterol; 41mg Sodium. Exchanges: 1/2 Fruit; 1 Fat; 1 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Summer Fruit with Sweet Yogurt Dip 4@3
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/4 cup packed light brown sugar
1 Tbsp water
1 large banana(s) — cut diagonally into 1/2-inch pieces
2 items plum(s) — cut in half and pitted
1 cup pineapple — about four rings
2 items apricot(s) — cut in half and pitted
1/8 tsp ground cinnamon
1 cup Horizon Organic Fat-Free Cherry Yogurt — or cherry-vanilla yogurt (or other brand)
Preheat grill. Mix together sugar and water in a small bowl; heat in microwave until sugar dissolves. Brush syrup on fruit.
Place fruit on a clean, medium-hot grill. Grill, basting with syrup occasionally, until slightly soft with markings from the grill, about 3 to 5 minutes. Turn fruit and grill other side until quite soft, about 1 minute more. (Note: Grill time depends on ripeness of fruit. Keep your eye on it and remove each piece as it is done.)
Remove fruit from grill and sprinkle with cinnamon; serve with a small bowl of yogurt for dip. Yields 1/4 of fruit and 1/4 cup of yogurt per serving.
Description:
"This recipe can also be made indoors using a grill pan. To grill other, smaller types of fruit outside, use wooden skewers that have been soaked in water for an hour."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=51380"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 283 Calories; 1g Fat (2.0% calories from fat); 1g Protein; 73g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 24mg Sodium. Exchanges: 0 Grain(Starch); 1 Fruit; 0 Fat; 3 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Swordfish with Seasoned Asparagus 4@8
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 Tbsp soy sauce
2 Tbsp fresh lime juice
2 Tbsp olive oil — divided
1 Tbsp canned tomato paste
1 Tbsp parsley — fresh, chopped
1 medium garlic clove(s) — minced
1/2 tsp dried oregano
1/4 tsp black pepper
1 1/2 pound cooked swordfish steak(s) — four 6 oz steaks
1 pound asparagus — trimmed
1/8 tsp table salt — or to taste
1/8 tsp lemon pepper — seasoning, or to taste
Combine soy sauce, lime juice, 1 tablespoon of oil, tomato paste, parsley, garlic, oregano and black pepper together in a small bowl. Place fish in a glass dish; pour soy sauce mixture over fish. Marinate fish in refrigerator for 30 minutes and then turn fish over; marinate for 30 minutes more.
Preheat grill to medium. Place asparagus in a large bowl; drizzle with remaining tablespoon of oil and season to taste with salt and lemon pepper seasoning.
Place a large piece of aluminum foil on a flat surface. Wrap asparagus in foil and grill asparagus for 30 minutes. (Or place asparagus in a pan, cover and cook on grill.) Add fish to grill after asparagus has cooked for about 15 to 20 minutes. Cook fish until it easily breaks apart with fork, flipping once, about 10 to 14 minutes total; serve immediately. Yields 1 swordfish steak and 1/4 of asparagus per serving.
Description:
"The marinade in this light, tasty dish also works well with cod or halibut. Grilled corn or peppers can be used instead of asparagus, too. Try it out on Labor Day."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=105371"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 327 Calories; 28g Fat (70.9% calories from fat); 8g Protein; 18g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 2398mg Sodium. Exchanges: 0 Grain(Starch); 3 Vegetable; 0 Fruit; 5 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Tuna with Fresh Tomato Salsa 4@5
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 serving cooking spray (5 one-second sprays per serving)
20 oz bluefin tuna — or other type of tuna, cut into four 5 oz steaks
2 cup cherry tomato(es) — or grape tomatoes, halved
1 medium red onion(s) — chopped
1/4 cup parsley — chopped
1 Tbsp capers
1 Tbsp lemon zest
1 Tbsp fresh lemon juice
1/4 tsp table salt
1/4 tsp black pepper
Heat a grill pan or a grill coated with cooking spray over high heat. Cook tuna, turning once, until just cooked through, about 6 minutes. (Note: For rare tuna, cook for less time, if desired.)
Meanwhile, in small bowl, combine remaining ingredients. Yields about one piece of tuna plus 3/4 cup of salsa per serving.
Description:
"Serve this delicious, colorful dish with steamed pea pods for a complete meal."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=57671"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 832 Calories; 28g Fat (31.5% calories from fat); 133g Protein; 4g Carbohydrate; 1g Dietary Fiber; 215mg Cholesterol; 889mg Sodium. Exchanges: 0 Grain(Starch); 18 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Grilled Tuna with Mustard-Dill Sauce 4@6
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 1/4 pound bluefin tuna — four 5 oz fillets cut about 1 1/4-inch thick
4 serving olive oil cooking spray (5 one-second sprays per serving)
1/2 tsp table salt — or to taste
1/4 tsp black pepper — or to taste
1 Tbsp butter
2 small shallot(s) — or 1 large, chopped
1 cup fat-free creamer — such as fat-free half-and-half
4 tsp mustard — grainy
1 Tbsp dill — fresh, chopped
1 Tbsp lemon zest
Preheat grill to medium. Coat tuna with olive oil cooking spray; sprinkle with 1/4 teaspoon of salt and 1/8 teaspoon of pepper, or to taste. Grill 4 to 6 minutes per side, until desired degree of doneness.
Meanwhile, brown butter in a small saucepan over medium-high heat. Add shallots and cook until they begin to brown, about 1 minute. Reduce heat to medium and add half-and-half; cook until slightly thickened and mixture coats the back of a spoon, about 5 minutes. Stir in mustard; remove from heat and stir in dill, zest, 1/4 teaspoon of salt and 1/8 teaspoon of pepper.
Serve sauce hot or at room temperature. Yields 1 tuna fillet and about 2 tablespoons of sauce per serving.
Description:
"Yellowfin tuna, excellent for grilling, is available all year long but is most plentiful during the summer months. Top it with our mustard-dill sauce, and your taste buds will go wild!"
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=65101"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 947 Calories; 40g Fat (39.6% calories from fat); 134g Protein; 4g Carbohydrate; 2g Dietary Fiber; 247mg Cholesterol; 1759mg Sodium. Exchanges: 0 Grain(Starch); 18 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Gumbo Vegetable Soup – 8.5 for the whole pot!
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 pkg gumbo vegetables
1 pkg Morning Star Crumbles
1 can potatoes
1 can carrots
1 large can tomatoes
1 can tomato sauce
Season to tast
I use a lot of spices. I don't like bland foods. I used garlic, garlic salt, season all, red pepper, salt, pepper, minced onions. Mix all in big pot and cook until tender.
POINTS: 8.5 for the whole pot!
Source:
"http://www.dwlz.com/Member%20Recipes/gumbovegetablesoup.html"
S(Internet Address):
"http://www.dwlz.com/Member%20Recipes/gumbovegetablesoup.html"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 28 Calories; trace Fat (3.8% calories from fat); 1g Protein; 7g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 191mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable.
Nutr. Assoc. : 0 0 0 0 0 0 0
* Exported from MasterCook *
Gumbo with Chicken and Sausage – 4 @ 7 pts
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
olive oil spray
1 pound boned and skinned chicken breasts — diced
1 teaspoon poultry seasoning
1/2 pound turkey kielbasa — diced
2 teaspoons garlic — crushed or minced
1 teaspoon unsalted butter — or use 2 tsp reduced-fat margarine
2 ribs celery — chopped
1 bell pepper — seeded and diced
1/2 large onion — peeled and chopped
1 bay leaf — fresh or dried
1 tablespoon Tabasco sauce — or more
2 tablespoons flour
2 cups fat-free chicken broth — 1 can
1 1/2 cups Okra — fresh or defrosted
28 ounces crushed tomatoes — 1 can
1 teaspoon dried thyme
4 scallions — thinly sliced on an angle
Preheat a large heavy bottomed pot over medium high heat. Spray with olive oil cooking spray and add the diced chicken. Season with salt, pepper, and poultry seasoning. Brown on all sides, about 2 or 3 minutes. Chop your veggies while it's working. Add the turkey kilebasa and garlic to the pan and cook another 1 to 2 minutes. Transfer chicken and sausage to a dish. Return pan to heat and add butter. When the butter melts, add chopped celery, peppers, onion and bay. Add a little of the chicken broth or some olive oil spray if it sticks. Season with hot sauce. Cook 3 to 5 minutes
to begin to soften veggies. Add flour and cook for 2 minutes. Slowly stir in the broth and bring liquid up to a boil. Add okra, chicken and sausage to the boiling broth, then stir in tomatoes and the thyme. Bring back up to a bubble, reduce to simmer. Simmer for 5 minutes to combine flavors and
adjust seasonings. Scoop cooked white rice into the center of bowls of gumbo using an ice cream scoop. Top with slivers of scallion.
Per serving: 351 Calories (kcal); 8g Total Fat; (19% calories from fat); 7g Fiber; 46g Protein; 28g Carbohydrate; 124mg Cholesterol; 1133mg Sodium
NOTES : Recipe adapted from Rachael Ray's. Each serving is 7 points. Serve with 2 points of rice.
Source:
"http://pub121.ezboard.com/fdottisweightlosszonefortiesnowimhome.showMessage?topicID=2607.topic"
S(Internet Address):
"http://pub121.ezboard.com/fdottisweightlosszonefortiesnowimhome.showMessage?topicID=2607.topic"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 331 Calories; 6g Fat (15.8% calories from fat); 46g Protein; 28g Carbohydrate; 7g Dietary Fiber; 124mg Cholesterol; 1133mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 4 1/2 Vegetable; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
HAM AND CABBAGE SOUP Makes 8 servings; 1 point per serving
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 medium cabbage — shredded
4 large carrots — thickly sliced
2 medium onions — chopped
5 medium ribs celery — thickly sliced
1/2 lb. extra lean deli ham — thickly sliced and chunked up
4 cups fat-free chicken broth
4 cups water
1/4 tsp. dried thyme
1/2 tsp. garlic — chopped
Black pepper to taste
Mix broth and water in a stock pot; add all vegetables except cabbage and
simmer for about 15 min. Add cabbage, ham, thyme, (and any other herbs of
choice) then simmer until all veggies are tender.
Source:
"http://lists.chambana.net/mailman/archive/changes/2003/000074.html"
S(Internet Address):
"http://lists.chambana.net/mailman/archive/changes/2003/000074.html"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 322 Calories; 1g Fat (2.4% calories from fat); 50g Protein; 66g Carbohydrate; 17g Dietary Fiber; 0mg Cholesterol; 2316mg Sodium. Exchanges: 0 Grain(Starch); 5 Lean Meat; 11 Vegetable; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Hashbrown Casserole 8@9
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 pound 90% lean/10% fat raw ground beef
8 oz light sour cream
32 oz Ore-Ida Southern Style Hashbrowns
1 can canned condensed cream of potato soup
1 can canned condensed cream of celery soup
8 oz Kraft Shredded Colby & Monterey Jack Cheese
Combine all ingredients together except for half of cheese. Place in a 9×13 baking dish and top with remaining cheese. Bake for 350 degrees for 30-35 minutes.
Description:
"From the kitchen of CHRISTY_99"
S(Internet Address):
"http://www.weightwatchers.com/community/rcp/detail.aspx?ID=248830"
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Per Serving (excluding unknown items): 10 Calories; 1g Fat (42.7% calories from fat); 1g Protein; 1g Carbohydrate; 0g Dietary Fiber; 2mg Cholesterol; 7mg Sodium. Exchanges: 0 Lean Meat; 0 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Hazelnut Belgian Café Tea Cake – 8 @ 6
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 serving cooking spray (5 one-second sprays per serving)
2 cup Bisquick Reduced-Fat Baking Mix — or similar product
10 fl oz General Foods Hazelnut Belgian Cafe Coffee Drink — powder (1 box)
1 1/2 cup fat-free skim milk
1 large egg(s)
1 large egg white(s)
1 cup mini chocolate chips
12 average shelled hazelnuts — toasted, chopped
Preheat oven to 350°F. Coat a 9 X 5-inch loaf pan with cooking spray.
In a large bowl, combine Bisquick, coffee powder, milk, egg and egg white together until well mixed, about 1 minute. Fold in chocolate chips.
Pour batter into prepared pan and top with nuts. Bake until a tester inserted in center of cake comes out clean, about 45 to 55 minutes. Cool and slice into eight pieces.
Learn more about the wonderful flavors of General Foods InternationalT.
Description:
"This simple, quick-bread-style tea cake uses reduced-fat Bisquick mix to make it even quicker. We toasted the nuts in a skillet over medium-low heat to help maximize their flavor."
Source:
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=103931"
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=103931"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 0 Calories; 0g Fat (0.0% calories from fat); 0g Protein; 0g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 0mg Sodium. Exchanges: .
Nutr. Assoc. : 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Healthy Meatloaf – +/- 5 pts
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3/4 cup post 100% Bran cereal
1/2 cup Kraft light bar b q sauce
1 large mashed banana
3/4 pound extra lean ground beef
1 medium yellow onion — chopped
1 medium red or green pepper — chopped
1/2 cup shredded carrots
Preheat oven to 375F -mix cereal, 1/3 cup bbq sauce and banana in large bowl until well blended – add meat and veg – mix lightly. Shape into loaf – place on broiler pan lined with foil – brush with remaining bbq sauce. Bake 1 hour or until cooked through
Makes 4 servings
I also adder some chili sauce to the top of mine – it was delicious and the kids absolutely loved it, so did the hubby!
posted @ 1:10 PM | Feedback (0)
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Per Serving (excluding unknown items): 1072 Calories; 59g Fat (49.5% calories from fat); 68g Protein; 68g Carbohydrate; 9g Dietary Fiber; 235mg Cholesterol; 252mg Sodium. Exchanges: 9 Lean Meat; 3 Vegetable; 3 1/2 Fruit; 6 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0
* Exported from MasterCook *
Hearty Bean And Barley Soup
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 Cup Pearl Barley
2 Cups Lentils
1 Cup navy beans — or other small soup beans
2 Stalks Celery — Chopped
1 Small Onion — Chopped
3 Carrots — Chopped
3 Cloves Garlic — Minced
2 Tablespoons Olive Oil
1 Cup Chopped Tomatoes
Salt & Pepper
5 Cups greens — mixed, such As Spinach, Mustard Greens, Or Kale (Kale Is Used In The Photo)
1/2 Cup Chopped Fresh Parsley
6 Cups chicken broth — or Vegetable, Or Beef
Extra Virgin Olive Oil For Serving
Soak the soup beans overnight. Heat the olive oil in a heavy saucepan. Add the onions, celery, carrots and garlic, and cook until tender. Add the broth, tomatoes, barley, beans, lentils, salt and pepper, and parsley. Bring to a boil, then reduce the heat to low. Cook for 1 hour. Add the chopped greens, and cook an additional 15 minutes. Serve soup either warm or at room temperature, with a drizzle of good quality olive oil on top.
Buon Appetito!
Deborah Mele 2002
Description:
"Posted on 15 August 2003 at 17:46:00 by dmele. EN – Soups – Vegetable Source : Italianfoodforever This is yet another soup that is so hearty with the addition of a crisp green salad and a loaf of crusty bread, it would easily become a complete meal.
You"
Source:
"http://www.italianfoodforever.com/iff/news.asp?id=55"
S(Internet Address):
"http://www.italianfoodforever.com/iff/news.asp?id=55"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 575 Calories; 8g Fat (11.6% calories from fat); 36g Protein; 95g Carbohydrate; 37g Dietary Fiber; 0mg Cholesterol; 820mg Sodium. Exchanges: 5 1/2 Grain(Starch); 2 1/2 Lean Meat; 2 Vegetable; 1 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Hearty Chicken Gumbo – 4 @ 6.44 each
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 tablespoons all-purpose flour
1 tablespoon vegetable oil
10 ounces skinless boneless chicken breasts — diced
16 medium scallions — chopped
2 medium celery stalks — chopped
1 medium green bell pepper — chopped
2 garlic cloves — minced
1 1/2 cups low-sodium chicken broth
1 cup okra — cut into 1/2" pieces
1/2 cup canned whole Italian tomatoes (no salt added) — chopped (reserve juice)
2 ounces cooked boneless lean Virginia ham — diced
1 bay leaf
1 teaspoon Worcestershire sauce
1/2 teaspoon dried thyme leaves
1/4 teaspoon freshly ground black pepper
2 cups cooked long-grain rice
Hot red pepper sauce — to taste
In medium nonstick skillet, combine flour and oil; cook over medium-low heat, stirring constantly, 5-8 minutes, until deep golden brown. Transfer to small heat-resistant bowl; set aside. In same skillet, cook chicken over medium heat, stirring frequently, 4-5 minutes, until browned on all sides and cooked through. Remove from skillet; set aside. In same skillet, combine scallions, celery, bell pepper and garlic; cook over medium heat, stirring frequently, 3-5 minutes, until vegetables are tender. Stir in broth, okra, tomatoes with juice, ham, bay leaf, Worcestershire sauce, thyme and black pepper; bring liquid to a boil. Reduce heat to low; simmer, covered, 10 minutes, until flavors are blended.
Add 2 tablespoons hot water to browned flour mixture; stir until smooth. Stir into broth mixture; simmer, covered, stirring occasionally, 15 minutes, until mixture is slightly thickened. Stir in chicken; simmer, stirring frequently, 1-2 minutes, until heated through. Remove and discard bay leaf. Divide rice evenly among 4 bowls; top each with an equal portion of chicken mixture. Serve with pepper sauce.
SERVING (1 1/2 CUPS CHICKEN MIXTURE WITH 1/2 CUP RICE)
PROVIDES: 3/4 Fat, 2 Vegetables, 2 1/2 Proteins, 1 Bread, 25 Optional Calories.
PER SERVING: 323 Calories, 7 g Total Fat, 1 g Saturated Fat, 49 mg
Cholesterol, 345 mg Sodium, 41 g Total Carbohydrate, 3 g Dietary Fiber, 25 g
Protein, 92 mg Calcium
Recipe from Weight Watchers Slim Ways Hearty Meals
———————————————————
From Weight Watchers® Light and Tasty™ Deluxe © 1997 The Learning Company, Inc. Recipes © Weight Watchers International, Inc., owner of the registered trademark. All Rights
Description:
"The combination of oil and flour, cooked until deep golden brown, flavors and colors as well as thickens this popular Southern entree. Do not rush this step or the richness that makes this dish so special will be lost."
Yield:
"6 cups"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 177 Calories; 5g Fat (25.2% calories from fat); 23g Protein; 13g Carbohydrate; 3g Dietary Fiber; 41mg Cholesterol; 103mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Hearty Turkey Chili 6@4
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 tsp canola oil
1 large onion(s) — chopped
2 medium garlic clove(s) — minced
2 medium carrot(s) — thinly sliced into rounds
1 pound lean ground turkey
2 Tbsp chili powder
1 Tbsp paprika
1 tsp ground cumin
1 1/2 tsp red pepper flakes
2 medium tomato(es) — chopped
1 cup canned tomato sauce
1 cup fat-free chicken broth
1 1/2 Tbsp apple cider vinegar
1 1/2 cup cooked kidney beans — rinsed and drained
1 medium bell pepper(s) — chopped
1/2 tsp table salt — or to taste
1/8 tsp black pepper — or to taste
Heat a large pot coated with cooking spray over medium heat. Add oil and onion; sauté onion until soft. Add garlic and carrots and cook until garlic is softened. Add ground turkey and brown meat, about 5 minutes. Stir to break up lumps.
Add chili powder, paprika, cumin and red pepper flakes, tomatoes and tomato sauce, broth and vinegar. Bring mixture to a boil and reduce heat. Cover and simmer until meat is tender, 30 to 45 minutes.
Add beans and pepper. Simmer, uncovered, until peppers are done, about 10 minutes; season to taste. Yields about 1 cup per serving.
Description:
"Chili, with all its spices and flavor, is a great opportunity to take advantage of ground turkey – it's a little more bland, but usually much leaner, than regular ground beef."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=50509"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 1122 Calories; 42g Fat (31.4% calories from fat); 130g Protein; 77g Carbohydrate; 24g Dietary Fiber; 293mg Cholesterol; 2150mg Sodium. Exchanges: 4 1/2 Grain(Starch); 15 1/2 Lean Meat; 0 Fruit; 1 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Hearty Vegetable and Veal Stew 4@3
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 tsp olive oil
1 medium garlic clove(s) — chopped
8 oz lean veal shoulder — cut into 1-inch cubes
1 cup carrot(s) — sliced
1 small green pepper(s) — chopped
1 small onion(s) — chopped
2 tsp canned tomato paste
2 cup canned beef broth
1/2 cup water
1 cup canned cannellini beans — drained and rinsed
2 Tbsp parsley — chopped (for garnish)
In a Dutch oven, heat oil. Sauté garlic until golden. Brown veal, about 5 minutes; set aside.
Add vegetables and cook until tender, 6 minutes. Add tomato paste, broth and water. Return veal to pan.
Cover and simmer 1 to 1 1/2 hours or until veal is tender. Season to taste.
Add beans; heat through. Sprinkle with parsley and serve. Yields about 1 1/2 to 1 3/4 cups per serving.
Flavor Booster: To enhance the delicate taste of veal, tie 1 bay leaf, a fresh rosemary sprig, 3 or 4 leaves fresh sage and a strip of lemon peel in a muslin packet and simmer with the stew. Remove before serving.
Source:
"http://www.weightwatchers.com/food/rcp/index.aspx?Dirnum=5&RecipeID=50652"
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Per Serving (excluding unknown items): 42 Calories; 5g Fat (93.6% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 8mg Sodium. Exchanges: 0 Vegetable; 1 Fat.
NOTES : For a hearty, delicious meal anytime make a batch and freeze it in single portions. When you want a quick meal, just microwave!
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Hearty Vegetable Soup – 1 Point
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 lg onion — chopped
1 1/2 c green beans — * see note
cut in 1" pcs
1 med. zucchini — cut in half
lengthways and slice
3 md carrots — small dice
5 1/2 c fat-free chicken broth
2 c canned tomatoes — with juice
1 tsp. dried thy me
Salt and pepper to taste
2/3 c orzo — or other small pasta
* Green or Wax beans or half and half
Method:
In large saucepan over medium heat some of the broth. Add onion; cook
until
tender, about 5 minutes. Stir in beans, zucchini and carrots. Cook and
stir until vegetables start to soften, about 3 minutes. Add next five
ingredients. Bring to a boil, reduce heat to low and simmer 15 minutes.
Cook slightly, pour into container, cover and chill. When ready to serve,
heat soup to boiling, add orzo and cook until heated through and orzo is
tender about 8 minutes.
Prep: 10 minutes; cook: 30 minutes; ready to serve in 40 minutes
- – - – - – - – - – - – - – - – - -
NOTES : Makes 6 Servings
Each serving is 103 calories, .0.5 g Total Fat, Dietary Fibre 3.8g.
WW POINTS PER SERVING = 1
Source:
"http://www.cookingcache.com/lowfat/ww0pointsoup.shtml"
S(Internet Address):
"http://recipes.chef2chef.net/recipe-archive/52/278584.shtml"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 136 Calories; 1g Fat (3.0% calories from fat); 14g Protein; 27g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 594mg Sodium. Exchanges: 1 Grain(Starch); 1 Lean Meat; 2 Vegetable; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Hearty Vegetable Soup – 8 mugs @ 1.5
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 cup Barley
2 tbsp Olive Oil
1 bunch Leeks — (white only) sliced thin
3 Portabello Mushrooms — chopped
1 large can Chicken or Vegetable Stock (48 oz)
5 medium Carrots — chopped
1/2 tsp. Salt
1/4 tsp. Thyme
1/4 tsp. Pepper
2 cups Butternut Squash — diced
1 medium Zucchini — diced
1 large bunch Spinach — chopped
Freshly grated Parmesan Cheese
Heat oil over medium heat and cook leeks for about 10 minutes. Add mushrooms and cook 5 min. Add Barley at this point and stir to coat. Cook for a couple of minutes. (You could use 1 cup of pasta such as Ditalini instead of Barley only add it at the end) Add broth, carrots and seasonings. Reduce heat. Add Squash and zucchini. Simmer. When Barley and Squash are cooked bring soup almost to a boil and add Spinach. Simmer for another 5 minutes or so.
Sprinkle with Parmesan and add points accordingly.
Makes 8 soup mugs at about 1.5 pts each w/o cheese.
Source:
"http://pub121.ezboard.com/fdottisweightlosszonefortiesnowimhome.showMessage?topicID=2607.topic"
S(Internet Address):
"http://pub121.ezboard.com/fdottisweightlosszonefortiesnowimhome.showMessage?topicID=2607.topic"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 158 Calories; 4g Fat (22.2% calories from fat); 4g Protein; 28g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 159mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2 Vegetable; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Herbed Rib Roast 12@6
Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
4 pound lean whole beef rib(s) — trimmed of visible fat
1 1/2 tsp table salt
1/2 tsp black pepper
2 medium garlic clove(s) — minced
1/4 cup Dijon mustard
2 Tbsp reduced-calorie mayonnaise
1 1/2 tsp horseradish sauce
1/4 cup parsley — chopped
2 Tbsp thyme — chopped
2 Tbsp dill — fresh, chopped
Heat oven to 375°F. Season roast with salt and pepper.
In small bowl combine garlic, mustard, mayonnaise and horseradish. In another small bowl combine parsley, thyme, dill and 1 tbsp mustard mixture.
Place meat rib-bone down in roasting pan. Coat top with remaining mustard mixture. Cook until instant-read thermometer stuck in center of meat registers 110°F, then coat with remaining mustard mixture and press herb mixture onto mustard.
Continue cooking until thermometer registers 140°F for medium. Cover loosely with foil; let stand 20 to 30 minutes then carve.
Description:
"This roast will no longer hijack your weight-loss plan; instead, it's a lower-fat, healthier version that keeps you on track."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?Dirnum=5&RecipeID=50665"
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Per Serving (excluding unknown items): 16 Calories; 1g Fat (57.8% calories from fat); trace Protein; 1g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 369mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Holiday Brussels Sprouts 4@2
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 pound brussels sprouts — steamed
3 Tbsp maple syrup
1 Tbsp vegetable oil
1 Tbsp apple cider vinegar
1/2 tsp Dijon mustard
1/4 tsp table salt
1/4 tsp black pepper
1/4 cup dried cranberries
Preheat oven to 375°F. Coat an 8 X 8-inch baking dish with cooking spray.
Place Brussels sprouts in bottom of prepared pan. (Note: If you can't find fresh Brussels sprouts, use frozen ones that have been thawed; just decrease the cooking time below by about 10 to 15 minutes.)
Combine maple syrup, oil, vinegar, mustard, salt and pepper in a small bowl; pour over Brussels sprouts. Stir in cranberries and bake, covered, until tender and bubbly, about 30 minutes. Yields about 3/4 cup per serving.
Description:
"This red and green side dish is the perfect accompaniment to your Christmas dinner."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?Dirnum=5&RecipeID=67951"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 457 Calories; 15g Fat (26.8% calories from fat); 14g Protein; 78g Carbohydrate; 16g Dietary Fiber; 0mg Cholesterol; 721mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 7 Vegetable; 0 Fruit; 2 1/2 Fat; 2 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Holiday Eggnog 4@5
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 large egg(s)
1/4 cup fat-free egg substitute
1/4 cup sugar
2 cup fat-free evaporated milk
1 tsp vanilla extract
2 fl oz brandy — or rum, 80 proof (1/4 cup)
1 tsp ground nutmeg
Beat together egg, egg substitute and sugar in a medium bowl; set aside. Warm milk in a small saucepan until it steams (do not boil); very gradually beat milk into egg mixture.
Return egg-milk mixture to stove and cook over low heat, stirring constantly, until thickened slightly and very steamy. Do not let eggnog boil. Stir in vanilla and chill thoroughly.
Stir brandy into chilled eggnog. Pour into four glasses and sprinkle a touch of nutmeg on top of each serving. Yields about 3/4 cup per serving.
Description:
"This rich-tasting creamy beverage is a delicious way to celebrate with family and friends."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=50667"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 617 Calories; 2g Fat (2.7% calories from fat); 39g Protein; 110g Carbohydrate; trace Dietary Fiber; 18mg Cholesterol; 590mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Non-Fat Milk; 0 Fat; 3 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0
* Exported from MasterCook *
honey cinnamon cheesecake 12@5
Recipe By :
Serving Size : 12 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 pound fat-free cream cheese — softened
1 pound light cream cheese — softened
1/2 cup honey
1/2 cup sugar
1 tsp vanilla extract
2 large egg(s)
2 medium egg white(s)
1 Tbsp orange zest
8 average graham cracker(s) — 2 1/2 inch squares, low-fat cinnamon, crushed
Preheat oven to 350°F (175°C).
In large mixing bowl, beat cream cheeses until smooth. Add honey, sugar and vanilla and beat well. Add eggs and whites and mix until blended. Add orange zest.
Sprinkle graham cracker crumbs evenly over bottom of 9-inch (23 cm) springform pan. Pour filling over crust.
Bake until center is almost set, about 50 minutes.
Cool on wire rack and remove from pan. Chill 3 hours or overnight.
Description:
"This rich, dense cheesecake is inspired by the wonderful desserts made in Greek pastry shops."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=50077"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 200 Calories; 7g Fat (31.8% calories from fat); 9g Protein; 25g Carbohydrate; trace Dietary Fiber; 24mg Cholesterol; 420mg Sodium. Exchanges: 1 1/2 Lean Meat; 0 Fruit; 1 Fat; 1 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Honey Mustard Dressing
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2/3 c. fat free Miracle Whip Dressing
1/4 c. honey
2 Tabl. Dijon mustard
1 tsp. vinegar
1 dash paprika
salt to taste.
Whisk ingredients together and enjoy.
I can't remember if I used cider vinegar or white vinegar. I think it was cider.
Source:
"Whisk ingredients together and enjoy.I can't remember if I used cider vinegar or white vinegar. I think it was cider."
S(Internet Address):
"http://pub121.ezboard.com/fdottisweightlosszonesixties.showMessage?topicID=1109.topic"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 259 Calories; trace Fat (0.1% calories from fat); trace Protein; 70g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 4mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat; 4 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Honey-glazed salmon with wasabi – 4 @ 4
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3 tablespoons mirin
1 tablespoon seasoned rice vinegar
1 tablespoon soy sauce, low sodium
1 tablespoon honey
1 teaspoon ginger root — minced and peeled
2 teaspoons wasabi — paste
1 pound salmon fillet — cut into 4 equal pieces
1/2 teaspoon salt
1/2 teaspoon black pepper — coarsely ground
1/4 cup scallion — thinly sliced
To make the sauce, bring the mirin, vinegar, soy sauce, honey, ginger, and wasabi to a boil in a small saucepan. Cook, stirring occasionally, over medium-high heat until the flavors are blended are the sauce is thickened, about 5 minutes. Remove from the heat; cover and keep warm.
Meanwhile, sprinkle the salmon with the salt and the pepper. Spray a large nonstick skillet with nonstick spray and set over high heat. Add the salmon and cook, turning once, until the fish is browned on the outside and opaque in the center, about 4 minutes on each side. Spoon the sauce over the salmon. Sprinkle with the scallions. Serve at once.
Per serving (1 fillet with 2 Tbs sauce): 174 cal, 4 g fat, 1 g sat fat, 56 mg chol, 592 mg sod, 10 g carb, 1 g fib, 22 g prot, 29 mg calc, 4 Points.
Description:
"This fabulously easy salmon, drizzled with a fiery-sweet mix of wasabi, honey, and mirin sauce, is ready in less than 20 minutes and require virtually no chopping. Serve with a refreshing cucumber salad."
Source:
"From Weight Watchers Take Out Tonight cookbook, pg 128"
S(Internet Address):
""
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 154 Calories; 4g Fat (23.5% calories from fat); 23g Protein; 6g Carbohydrate; trace Dietary Fiber; 59mg Cholesterol; 494mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fat; 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Honey-Mustard Dressing – 0.88 per 2 Tbs
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 cup plain nonfat yogurt
1 tablespoon + 1 teaspoon prepared mustard
1 tablespoon + 1 teaspoon honey
1 tablespoon chopped fresh dill
2 teaspoons white wine vinegar
1/2 teaspoon granulated sugar
1/8 teaspoon white pepper
In small bowl with tight-fitting cover, combine yogurt, mustard, honey, dill,
vinegar, sugar and white pepper; stir to mix well.
Refrigerate, covered, 2-3 hours before serving.
EACH SERVING (2 tablespoons) PROVIDES: 35 Optional Calories
PER SERVING: 44 Calories, 2 g Protein, 0 g Fat, 9 g Carbohydrate, 87 mg Sodium, 1
mg Cholesterol, 0 g Dietary Fiber
Recipe from The Weight Watchers Complete Cookbook & Program Basics
Per Serving (excluding unknown items): 18 Calories; trace Fat (2.5% calories from fat); 2g Protein; 3g Carbohydrate; trace Dietary Fiber; 1mg Cholesterol; 22mg Sodium. Exchanges: 0 Grain(Starch); 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0
* Exported from MasterCook *
Hot Pepper Pretzels 6@2
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
5 oz unsalted pretzels — about 4 cups, mini size
2 tsp butter — melted
4 tsp soy sauce
1 tsp cayenne pepper
1 tsp garlic powder — with parsley
1 tsp table salt
Preheat oven to 350ºF.
Toss the pretzels with butter, spread on a baking pan and bake 5 minutes.
Sprinkle with soy, cayenne, garlic powder and salt; toss. Bake 2 minutes.
Cool completely. Yields about 2/3 cup per serving.
Description:
"Pretzels are a simple, tasty way to satisfy a salt craving. And dressed up, they`re even better!"
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=51453"
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Per Serving (excluding unknown items): 95 Calories; 8g Fat (71.8% calories from fat); 2g Protein; 5g Carbohydrate; 1g Dietary Fiber; 21mg Cholesterol; 3776mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 1 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Ice Cream Sandwich 4@3
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 cup fat-free vanilla ice cream
2 2/3 oz small chocolate chip cookie — 8 small cookies
2 Tbsp sprinkles — rainbow
Allow ice cream to soften for 2 minutes at room temperature. Spread 2 tablespoons of ice cream onto a cookie and top with another cookie to make a sandwich.
Roll edges of cookie sandwich in sprinkles to coat. You should use about 1/2 tablespoon of sprinkles per sandwich.
Repeat with remaining ingredeints. Wrap each sandwich in plastic wrap and freeze for several hours before eating. Yields 1 ice cream sandwich per serving.
Description:
"Who knew this summer classic could help you stay on plan?"
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?RecipeID=50344"
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Per Serving (excluding unknown items): 90 Calories; 0g Fat (0.0% calories from fat); 4g Protein; 20g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 65mg Sodium. Exchanges: 1 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0
* Exported from MasterCook *
Ice Cream Sandwich Fruit Tarte 2@2
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 Weight Watchers Round Vanilla Ice Cream Sandwiches
3 medium strawberries — hulled and halved
1 medium peach(es) — thinly sliced
1 medium kiwifruit — peeled and diced
Slice Weight Watchers® Vanilla Round Ice Cream Sandwich in half through ice cream so you have two halves, each with a chocolate bottom. Place on two plates, chocolate-sides down.
Divide strawberries, peaches and kiwi on top of each ice cream sandwich half and serve. Yields 1 half per serving.
Notes
For easier slicing, hold a sharp knife under hot running water for 30 seconds before cutting the ice cream sandwich in half.
http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=119221
Description:
"This simple dessert is pretty to look at and tastes great, too."
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 11 Calories; trace Fat (9.0% calories from fat); trace Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; trace Sodium. Exchanges: 0 Fruit.
Nutr. Assoc. : 0 0 0 0
* Exported from MasterCook *
Ice Cream Soda 4@3
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 cup fat-free skim milk
2 Tbsp light corn syrup
1 tsp vanilla extract
2 cup seltzer
2 cup fat-free vanilla ice cream
In a large bowl, whisk together milk, corn syrup and vanilla. Pour about 1/2 cup of mixture into each of 4 tall glasses.
Add 1/2 cup each of seltzer and ice cream to each glass. Serve immediately.
Chef Tips
We renovated Ice Cream Soda by:
Substituting fat-free milk for whole milk.
Using calorie-free seltzer instead of caloric cream soda.
Swapping fat-free ice cream for the full-fat variety.
Description:
"With our modifications, you can enjoy this sweet, childhood favorite without the sky-high calorie count."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?renovate=1&recipeid=61131"
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Per Serving (excluding unknown items): 488 Calories; 0g Fat (0.0% calories from fat); 16g Protein; 113g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 310mg Sodium. Exchanges: 7 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0
* Exported from MasterCook *
Impossibly Easy Chicken Pot Pie – 4 @ 5.25
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 2/3 cups frozen mixed vegetables
1 cup chopped cooked chicken breast — cut in 1/2" cubes
1 can cream of chicken soup, condensed, 98% fat free — (10 3/4 ounces)
1 cup bisquick, Low-Fat
1 egg
1 cup milk, 2% lowfat
1. Heat oven to 400ºF. Mix vegetables, chicken and soup in ungreased glass pie plate, 9×1 1/4 inches.
2. Stir together remaining ingredients with fork until blended. Pour into pie plate.
3. Bake 30 minutes or until golden brown.
http://www.healthdiscovery.net/forums/showthread.php?t=108959
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Per Serving (excluding unknown items): 155 Calories; 4g Fat (23.2% calories from fat); 17g Protein; 13g Carbohydrate; 3g Dietary Fiber; 87mg Cholesterol; 109mg Sodium. Exchanges: 1 1/2 Lean Meat; 2 Vegetable; 0 Non-Fat Milk; 1/2 Fat.
NOTES : I made two pies the other night just in case one wasn't as good or the family didn't like one. This is a real keeper but I used chopped broccoli, cauliflower and sliced mushrooms for the filling and I doubled the amount. Note that if you do this (and it is well worth it!) you need a bigger pie pan. It was sooooo good and easy!
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Impossibly Easy Chicken Taco Pie 6 @ 5.5
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 cups cooked chicken — chopped
1/2 cup onion — chopped
2 tablespoons taco seasoning mix — Old El Paso recommended
1 cup bisquick, Low-Fat
1 cup milk, 1% lowfat
2 eggs
1 cup cheddar cheese, lowfat — shredded
1. Heat oven to 400ºF. Grease bottom and side of glass pie plate, 9×1 1/4 inches. Mix chicken, onion and seasoning mix. Sprinkle in pie plate.
2. Stir together Bisquick, milk and eggs with fork until blended. Pour into pie plate.
3. Bake 30 to 35 mintues or until knife inserted in center comes out clean. Sprinkle with cheese. Bake 1 to 2 minutes longer or until cheese is melted. Garnish with lettuce, tomatoes and sour cream if desired.
http://www.healthdiscovery.net/forums/showthread.php?t=108959
Description:
"This is the other one that I made and everyone loved it. I used chopped up leftover chicken breast a a whole package of Taco Seasoning mix. This is a real great smelling pie while it is cooking and the taste didn't disappoint."
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Per Serving (excluding unknown items): 163 Calories; 6g Fat (31.7% calories from fat); 23g Protein; 4g Carbohydrate; trace Dietary Fiber; 116mg Cholesterol; 261mg Sodium. Exchanges: 3 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0
* Exported from MasterCook *
Impossibly Easy Italian Chicken Pie – 6 @ 6
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/3 cup grated Parmesan cheese
1 1/2 cups chopped cooked chicken breast — cut up
5 ounces shredded lowfat mozzarella cheese
1/2 teaspoon oregano — dried leaves
1/2 teaspoon dried basil — leaves
1/2 teaspoon garlic powder
6 ounces tomato paste — (6 ounces)
1/2 cup bisquick, Low-Fat
1 cup milk, 2% lowfat
1/4 teaspoon pepper
2 eggs
1. Heat oven to 400ºF. Grease 9-inch pie plate.
2. Sprinkle Parmesan cheese in pie plate. Mix chicken, 1/2 cup of the mozzarella cheese, the oregano, basil, garlic powder and tomato paste; spoon over Parmesan cheese.
3. Stir Bisquick mix, milk, pepper and eggs until blended. Pour over chicken mixture.
4. Bake 35 minutes. Sprinkle with remaining mozzarella cheese. Bake 5 to 8 minutes or longer or until knife inserted in center comes out clean. Cool 5 minutes.
http://www.healthdiscovery.net/forums/showthread.php?t=108959
Description:
""Satisfy your craving for pizza with an easy Italian-style chicken pie. It's loaded with cheese and authentic Italian seasonings.""
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Per Serving (excluding unknown items): 214 Calories; 9g Fat (39.0% calories from fat); 24g Protein; 9g Carbohydrate; 1g Dietary Fiber; 120mg Cholesterol; 501mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Impossibly Easy Pizza Pie 6@5.25
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 medium onion — chopped (1/2 cup)
1/3 cup grated Parmesan cheese
1/2 cup bisquick, Low-Fat
1 cup milk, 1% lowfat
2 eggs
8 ounces pizza sauce — (8 ounces)
1 3/4 ounces sliced pepperoni — (half of a 3 1/2-ounce size)
1/4 cup chopped green bell pepper
3/4 cup shredded lowfat mozzarella cheese
1. Heat oven to 400ºF. Grease 9-inch pie plate. Sprinkle onion and Parmesan cheese in pie plate.
2. Stir Bisquick, milk and eggs until blended. Pour into pie plate. Bake 20 minutes. Spread with pizza sauce; top with remaining ingredients.
3. Bake 10 to 15 minutes or until cheese is light brown. Cool 5 minutes.
http://www.healthdiscovery.net/forums/showthread.php?t=108959
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 177 Calories; 11g Fat (54.2% calories from fat); 12g Protein; 9g Carbohydrate; trace Dietary Fiber; 90mg Cholesterol; 608mg Sodium. Exchanges: 1 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Impossibly Easy Quesadilla Pie – 6@4.5
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
4 1/2 ounces chopped green chiles — canned, well-drained
2 cups cheddar cheese, lowfat — 8 oz
1 teaspoon chopped fresh cilantro
3/4 cup bisquick, Low-Fat
1 1/2 cups 2% low-fat milk
3 eggs
1. Heat oven to 400ºF. Grease 9-inch pie plate. Sprinkle chilies, cheese and cilantro in pie plate.
2. Stir remaining ingredients until blended. Pour into pie plate.
3. Bake 25 to 30 minutes or until knife inserted in center comes out clean. Cool 5 minutes. Serve with salsa if desired.
http://www.healthdiscovery.net/forums/showthread.php?t=108959
Description:
"Now this one was great. Once again, I made it bigger. I added a small chopped onion, a couple of cloves of garlic, and layered the bottom of the pan with slices of fresh tomatoes. It was great! Again you need a larger pan."
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Per Serving (excluding unknown items): 139 Calories; 6g Fat (41.6% calories from fat); 15g Protein; 5g Carbohydrate; trace Dietary Fiber; 118mg Cholesterol; 297mg Sodium. Exchanges: 1 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Impossibly Easy Zucchini Pie 6 @ 2
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 cup chopped zucchini
1 cup chopped tomato
1/2 cup chopped onion
1/3 cup grated Parmesan cheese
2/3 cup Bisquick® baking mix
3/4 cup milk, skim
1/2 cup egg beaters® 99% egg substitute
1/2 teaspoon salt
1/4 teaspoon pepper
1. Heat oven to 400°F. Lightly grease bottom and side of pie plate, 9×1 1/4 inches.
2. Sprinkle zucchini, tomato, onion and cheese evenly in pie plate.
3. Stir together remaining ingredients with fork until blended. Pour evenly into pie plate.
4. Bake about 35 minutes or until knife inserted in center comes out clean. Cool at least 10 minutes.
Description: "A flavorful mix of zucchini, tomatoes and cheese baked in a pie. Ahh, if all pies could be this easy."
http://www.healthdiscovery.net/forums/showthread.php?t=108959
Description:
"I made this as my offering for a brunch that some friends and I had and they didn't want meat as part of the meal. To spruce it up, I added garlic of course and about a quarter of a cup of sliced ripe olives. It was yummy."
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Per Serving (excluding unknown items): 107 Calories; 3g Fat (27.5% calories from fat); 6g Protein; 14g Carbohydrate; 1g Dietary Fiber; 4mg Cholesterol; 464mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Indian-Flavored Edamame 4@1
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
5 1/3 oz frozen edamame — shelled, about 1/3 of a 16 oz bag
2 tsp curry powder
1 1/2 tsp table salt — or sea salt (sea salt preferred)
1/2 tsp ground coriander
1/8 tsp ground cinnamon
1/8 tsp cayenne pepper
Place a small saucepan filled with water over high heat. Add edamame to pan and bring to a boil; boil for 3 minutes and drain. Place edamame in a serving bowl and set aside. (Or cook a 16 ounce bag of edamame in a medium saucepan and make the Mexican and Japanese varieties of these as well.)
To make seasoning, mix together curry powder, salt, ground coriander, ground cinnamon and cayenne pepper in a cup; toss with edamame until well-coated. Yields about 1/3 cup per serving.
Description:
"Get your soy protein the fun way when you pop flavored edamame. Try our Mexican and Japanese varieties, too."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=105651&sc=11"
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Per Serving (excluding unknown items): 18 Calories; 1g Fat (30.8% calories from fat); 1g Protein; 3g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 3491mg Sodium. Exchanges: 0 Grain(Starch); 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Individual Ham, Cheese and Veggie Frittatas 8@2
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 sprays cooking spray
1 pound frozen hash brown potatoes — thawed
4 large egg(s) — beaten
1 Tbsp fat-free skim milk
1/8 tsp table salt — or to taste
1/8 tsp black pepper — or to taste
2 oz cooked lean ham — finely chopped
1/8 cup sweet red pepper(s) — finely chopped (2 Tbsp)
1/8 cup green pepper(s) — finely chopped (2 Tbsp)
2 Tbsp onion(s) — finely chopped
1/2 cup low-fat shredded cheddar cheese
Preheat oven to 350°F. Coat 8 muffin tin holes with cooking spray. Spread potatoes around bottom and press potato up sides of each muffin hole; place in oven and cook for 10 minutes.
Meanwhile, beat eggs and milk together in a medium bowl; season with salt and pepper. Add ham, peppers, onion and cheese to bowl; mix to combine.
Remove potatoes from oven (after cooking for 10 minutes) and press potatoes down firmly with a spoon so that they are spread out like mini piecrusts (potatoes should cover bottom and sides of each hole). Pour about 1/4 cup of egg mixture into the center of each muffin hole.
Return pan to oven and cook until potatoes are crisp and golden, and the egg mixture is set, about 15 minutes. Remove from oven and let sit about 5 minutes before serving. Yields 1 frittata per serving.
http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=111761&sc=11
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Per Serving (excluding unknown items): trace Calories; trace Fat (8.5% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 36mg Sodium. Exchanges: 0 Grain(Starch); 0 Fat.
NOTES : Whip up a batch of these mini frittatas on a Sunday night and you’ve got breakfast ready to go for the work week. Just pop them in the microwave for a few seconds and enjoy.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Italian Cooking Reconstructed – Cream Sauce for Pasta 1.5 pts for 1/4 cup
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 Tbs flour
2 Tbs Margarine, Smart Balance Light Buttery Spread
2 cups half-and-half, fat free
2 Tbs parmesan cheese
Skip the heavy cream for alfredo-type sauce. Instead, heat 2 tablespoons of flour and 2 tablespoons of reduced-calorie margarine in a small saucepan, whisking until well combined. Add 2 cups of evaporated fat-free milk, regular fat-free milk or fat-free half-and-half and whisk until well combined and heated through. Remove from heat and add 2 tablespoons of grated Parmesan cheese (the GOOD stuff – a good parmesan reggiano that you grate yourself, not the powdered stuff in a can.
http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=15261
S(Internet Address):
"http://www.weightwatchers.com/util/art/index_art.aspx?art_id=636&tabnum=5&subnav=FOOD+&+RECIPE"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 53 Calories; trace Fat (9.7% calories from fat); 1g Protein; 8g Carbohydrate; trace Dietary Fiber; 1mg Cholesterol; 83mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Non-Fat Milk; 0 Fat.
Nutr. Assoc. : 0 0 0 0
* Exported from MasterCook *
Italian Cooking Reconstructed – Garden-fresh tomato bruschetta 24@1
Recipe By :
Serving Size : 24 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 medium garlic clove(s) — sliced in half
2 loaf French baguette bread — meduim-sized, cut into 12 slices each
4 medium tomato(es) — diced
1/4 cup red onion(s)
1 tsp olive oil
24 medium basil — leaves
Preheat oven to 350°F. Rub cut sides of garlic over one side of each bread slice; place bread on an ungreased baking sheet. Bake until lightly browned, flipping once, about 10 minutes. Meanwhile, combine tomatoes, onion and oil in a bowl. Spoon tomato mixture evenly onto bread slices. Top each with a basil leaf and serve.
http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=63751
S(Internet Address):
"http://www.weightwatchers.com/util/art/index_art.aspx?art_id=636&tabnum=5&subnav=FOOD+&+RECIPE"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 13 Calories; trace Fat (19.2% calories from fat); 1g Protein; 3g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 2mg Sodium. Exchanges: 0 Grain(Starch); 0 Fat.
NOTES : Celebrate your garden's tomato bounty with this delicious appetizer. Trim fat by using only a touch of oil and then enhancing the flavor by rubbing fresh garlic over the bread slices.
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Italian Cooking Reconstructed – Meat Sauce
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
–
Go lean or even meat-free. Use lean ground sirloin or opt for half-lean ground sirloin and half-lean ground turkey instead of regular meat. Or try substituting all of the meat with crumbled up tempeh, or substitute half of it with small white beans.
http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=15261
S(Internet Address):
"http://www.weightwatchers.com/util/art/index_art.aspx?art_id=636&tabnum=5&subnav=FOOD+&+RECIPE"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 0 Calories; 0g Fat (0.0% calories from fat); 0g Protein; 0g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 0mg Sodium. Exchanges: .
NOTES : –
Nutr. Assoc. : 0
* Exported from MasterCook *
Italian Cooking Reconstructed – Pizza
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
–
Pile it high with veggies. Mushrooms, spinach, broccoli and sun-dried tomatoes increase the health value of each bite. So does using a part-skim mozzarella instead of a full-fat variety (Vitetta-Miller highly recommends Sargento ChefStyle Shredded Mozzarella), plus a touch of a strong-flavored, grated Parmesan cheese.
http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=15261
S(Internet Address):
"http://www.weightwatchers.com/util/art/index_art.aspx?art_id=636&tabnum=5&subnav=FOOD+&+RECIPE"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 0 Calories; 0g Fat (0.0% calories from fat); 0g Protein; 0g Carbohydrate; 0g Dietary Fiber; 0mg Cholesterol; 0mg Sodium. Exchanges: .
NOTES : –
Nutr. Assoc. : 0
* Exported from MasterCook *
Italian Dinner – Broccoli Rabe with Pine Nuts 4@2
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
6 cup broccoli rabe — rinsed and large stems removed (about 2 bunches)
2 tsp olive oil
2 medium garlic clove(s) — minced
1/8 tsp black pepper — or to taste
1/8 tsp table salt — or to taste
2 Tbsp pine nuts — toasted
Blanch broccoli rabe in a large pot of boiling water for 2 minutes; drain.
In a large skillet, heat oil. Add garlic and cook 1 minute. Add broccoli rabe and cook 4 minutes; season with salt and pepper.
Add pine nuts, toss and serve. Yields about 1/2 cup per serving.
Description:
"For an exotic side dish, try broccoli rabe used in many Italian dishes. It's a leafy green vegetable with a little more bite than regular broccoli."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=51433"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 177 Calories; 18g Fat (85.6% calories from fat); 4g Protein; 3g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 291mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 3 Fat.
Nutr. Assoc. : 0 0 0 0 0 0
* Exported from MasterCook *
Italian Dinner – Chocolate Chip Biscotti 20@2
Recipe By :
Serving Size : 20 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 serving cooking spray (5 one-second sprays per serving) — or enough to coat baking sheet
2 cup all-purpose flour
1 tsp baking powder
1/2 tsp table salt
1 oz mini chocolate chips — about 3 Tbsp
1 cup sugar
2 large egg(s)
1 tsp canola oil
1 tsp vanilla extract
Heat oven to 325°F. Lightly coat a large baking sheet with cooking spray.
In a medium bowl, whisk flour, baking powder and salt until combined. Stir in chocolate chips and set aside.
With an electric mixer, beat sugar, eggs, oil and vanilla until frothy, about 2 minutes. Make a well in the center of dry ingredients and pour in egg mixture. Stir just until moistened and dough forms. Shape the dough into a 13- by 3-inch log on baking sheet.
Bake log 30 minutes and set aside to cool for 10 minutes. Reduce oven to 300°F.
Cut warm log crosswise on a slight diagonal into 1/2-inch thick slices. Stand slices, about an inch apart, on baking sheet and return to oven for 12 minutes. The centers will be soft, but biscotti will crisp when cooled.
Description:
""Italian Classics" week continues with these delicious and healthy biscotti. Served with coffee, they make a great dinner finale."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=50152"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 87 Calories; trace Fat (3.6% calories from fat); 1g Protein; 20g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 83mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Fat; 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Italian Dinner – classic caesar salad 2@3
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/4 cup fresh lemon juice
2 Tbsp water
2 Tbsp grated Parmesan cheese
2 medium garlic clove(s) — sliced
1 tsp olive oil
1 Tbsp red wine vinegar
2 average anchovies canned in oil — drained, finely chopped or mashed with a fork
1 tsp Dijon mustard
1/2 tsp Worcestershire sauce
1/4 tsp black pepper — freshly ground
4 cup romaine lettuce — chopped, rinsed well and patted dry
Combine all ingredients, except lettuce, in a blender or food processor; purée until blended. (Note: Omit the anchovies if you do not like their flavor.)
Place lettuce leaves in a large bowl and toss with dressing until well coated. Yields about 2 cups per serving.
Chef Tips
We renovated Caesar Salad by:
Eliminating raw eggs.
Substituting water for some of the oil in the dressing.
Using less Parmesan cheese than the traditional amount.
Description:
"If you thought this salad was off limits because it's loaded with fat, think again: We lightened it up so you can put it back on your menu!"
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=80991"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 141 Calories; 8g Fat (46.4% calories from fat); 8g Protein; 13g Carbohydrate; 4g Dietary Fiber; 8mg Cholesterol; 293mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 1 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Italian Dinner – eggplant parmigiana 4@3
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 serving cooking spray (5 one-second sprays per serving)
1/3 cup seasoned bread crumbs — Italian-style
1 Tbsp grated Parmesan cheese
1 tsp Italian seasoning
1/4 tsp garlic powder
1 medium eggplant(s)
2 large egg white(s) — lightly beaten
1 cup canned tomato sauce
1/2 cup part-skim mozzarella cheese — shredded
Preheat oven to 350°F. Coat an 8 x 8 x 2-inch baking dish with cooking spray; set aside.
Combine bread crumbs, Parmesan cheese, Italian seasoning and garlic powder together in a medium-size bowl; set aside. Remove skin from eggplant and trim off ends. Slice eggplant into 1/2-inch-thick slices.
Dip eggplant first into egg whites and then into bread crumb mixture. Bake eggplant on a nonstick cookie sheet until lightly browned, about 20 minutes.
Place a layer of eggplant on bottom of prepared baking dish, then add 1/3 of tomato sauce and 1/3 of mozzarella cheese. Repeat with 2 more layers in same order. Bake until cheese is melted and sauce is bubbling, about 10 minutes more. Slice into 4 pieces and serve.
Description:
""Italian Classics" week kicks off with a lightened family favorite. Baking the eggplant gives this dish a crispy texture without all the fat that comes from frying."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=51188"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 175 Calories; 3g Fat (13.7% calories from fat); 8g Protein; 30g Carbohydrate; 2g Dietary Fiber; 5mg Cholesterol; 1154mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
italian grilled chicken and bread salad 4@5
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 pound uncooked boneless — skinless chicken breast(s), four 4-oz pieces
4 slice white bread — crusty or Italian bread
2 serving olive oil cooking spray (5 one-second sprays per serving)
1/2 tsp table salt
1/8 tsp black pepper — or to taste
4 medium tomato(es) — very ripe, chopped
2 cup arugula — washed and trimmed
1/2 cup soft tofu
2 tsp olive oil — extra-virgin
3 Tbsp fresh lemon juice
1 large garlic clove(s) — chopped
1/2 cup basil — chopped
1/8 tsp table salt — or to taste
Prepare coals for grill.
Spray chicken breasts and bread with olive oil cooking spray. Sprinkle chicken with salt and pepper.
Grill chicken on both sides until done, about 6 minutes per side. Grill bread on both sides until nicely toasted. Set chicken and bread aside to cool.
In large bowl, toss together tomatoes and arugula.
To make dressing, blend tofu, olive oil, lemon juice, garlic, basil and salt in a blender until smooth.
Add dressing to tomatoes and arugula and toss.
Cut bread into cubes and toss with tomato salad. Season to taste with pepper.
Slice chicken breasts into long, thin pieces. Divide salad among 4 plates and top each with sliced chicken.
Description:
"This hearty adaptation of a traditional Italian bread salad uses a dressing made creamy with soft tofu. The tofu not only enhances the texture of the dressing, but is nutrient-dense as well"
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=50330"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 459 Calories; 14g Fat (25.9% calories from fat); 14g Protein; 77g Carbohydrate; 18g Dietary Fiber; 1mg Cholesterol; 2015mg Sodium. Exchanges: 4 1/2 Grain(Starch); 1/2 Vegetable; 1/2 Fruit; 3 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Italian Sausage with Peppers – 4 @ 9 pts
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 tsp olive oil
1 Bermuda onion — halved lengthwise and thinly sliced
1 red bell pepper — seeded and thinly sliced
1 yellow bell pepper — seeded and thinly sliced
1 green bell pepper — seeded and thinly sliced
1 fennel bulb — trimmed and thinly sliced
2 garlic cloves — thinly sliced
1 cup canned diced tomatoes
Salt and freshly ground pepper to taste
1/2 pound cooked Italian pork sausage (hot — sweet, or a combination)
2 cups penne pasta — dry
1/4 cup chopped basil
2 tbsp chopped flat-leaf parsley
In a large non-stick skillet, heat the oil. Sauté the onion, bell peppers, and fennel until the vegetables turn golden, 8-10 minutes. Add the garlic and sauté 1-2 minutes longer. Stir in the tomato, salt, and pepper. Reduce the heat and simmer, stirring occasionally. Add the sausage; simmer covered, stirring occasionally, until the flavors are blended, about 20 minutes. If the sauce becomes too dry, add 1-2 tablespoons of water. Meanwhile, cook the penne according to directions; drain. Add the basil, parsley, and penne to the sausage mixture; toss to combine. POINTS: 9
Source:
"http://www.dwlz.com/Recipes/italiansausagepeppers.html"
S(Internet Address):
"http://www.dwlz.com/Recipes/italiansausagepeppers.html"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 194 Calories; 3g Fat (13.6% calories from fat); 7g Protein; 37g Carbohydrate; 6g Dietary Fiber; 0mg Cholesterol; 240mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1 1/2 Vegetable; 1/2 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Italian Turkey and Spaghetti Squash Pie 6@3
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 medium raw spaghetti squash
1/2 pound lean ground turkey
2 tsp olive oil
1 small onion(s) — chopped
1 medium garlic clove(s) — minced
29 oz canned diced tomatoes — undrained
1 tsp Italian seasoning — dried
6 oz fat-free ricotta cheese
1 large egg(s)
1 spray cooking spray — nonstick
1/2 cup shredded fat-free mozzarella cheese
Preheat oven to 350ºF. Halve squash lengthwise; scoop out seeds. Place squash, cut sides down, in a large baking dish and prick skin all over with a fork. Bake until tender, about 30 to 40 minutes.
Meanwhile, cook turkey, stirring occasionally, in a nonstick skillet over medium-high heat until browned, about 5 minutes. Drain, remove from skillet and set aside.
In same skillet, heat oil over medium-high heat. Add onion and garlic and stir-fry until tender, about 5 minutes. Stir in diced tomatoes and Italian seasoning; bring to a boil. Reduce heat; add cooked turkey and simmer, stirring often, until desired consistency, about 5 minutes.
Place ricotta cheese and egg in a food processor or blender and puree until smooth.
Coat a 9-inch glass pie plate with cooking spray. Remove squash from oven and increase oven temperature to 375ºF.
Using a fork, carefully rake stringy squash pulp from shell, separating it into strands that look like spaghetti. Arrange spaghetti squash strands in bottom and up sides of pie plate to form a crust.
Add ricotta cheese mixture and gently spread over squash. Pour tomato-turkey sauce over cheese mixture and sprinkle with mozzarella. Bake for 20 minutes. Remove from oven and let stand 5 minutes before slicing into 6 pieces.
Description:
"Cooked spaghetti squash makes an excellent substitute for regular pasta. It's filling comfort food that kids will love, too."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=99791"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 736 Calories; 25g Fat (29.8% calories from fat); 85g Protein; 49g Carbohydrate; 14g Dietary Fiber; 174mg Cholesterol; 3301mg Sodium. Exchanges: 0 Grain(Starch); 10 Lean Meat; 2 Fat; 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Italian Wedding Soup 6@1.8 pts each, 4 @ 2.5 pts each
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 pound turkey breast, boneless and skinless — ground
1 large egg white — lightly beaten
2 Tbsp dry bread crumbs
1 1/2 Tbsp grated Parmesan cheese
1 1/2 tsp dried oregano
1/2 tsp garlic powder
8 cup fat-free chicken broth
2 cup escarole — thinly sliced
1/2 cup onion — sweet-variety, thinly sliced
1/3 cup shredded carrots
In a medium bowl, combine turkey, egg white, bread crumbs, cheese, oregano and garlic powder; shape into 3/4-inch balls.
In a large saucepan, heat broth to boiling; stir in escarole, onion, carrot and meatballs. Return soup to boiling and then reduce heat to medium; cook at a slow boil for 15 minutes. Soup is done when meatballs float to the top and escarole is wilted. Yields about 1 1/2 cups of soup and 5 to 6 meatballs per serving.
Notes
Make this soup even more traditional by adding 1 1/2 cups of small cooked noodles to the broth for a total of 3 POINTS values per serving. http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=109361&sc=11
Description:
"This Italian soup is full of flavor yet low in calories and fat. Go ahead and swap extra-lean ground beef for the turkey and serve it with a slice of crusty bread to soak up the broth."
Yield:
"9 cups"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 95 Calories; 1g Fat (5.5% calories from fat); 25g Protein; 7g Carbohydrate; 1g Dietary Fiber; 24mg Cholesterol; 743mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Italian Wedding Soup from Italian Food Forever – need to cut Parmesan – 8 pts now
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 Pound Ground Veal
1/2 Pound Ground Sirloin
1 Large Egg
1 Cup parmesan cheese — grated, or Romano
1/2 Cups Bread Crumbs
Salt And Pepper
2 Tablespoons Finely Chopped Fresh Parsley
8 Cups chicken broth — homemade
1 Small Head Escarole — Washed, Trimmed And Chopped
1/2 Cup parmesan cheese — or Romano, grated
Heat the broth in a large pot. Mix together the meats, cheese, egg, bread crumbs, parsley and salt and pepper. Once the broth is hot, reduce it to a simmer. Form small meatballs about one inch in diameter, and drop them into the broth. Cook for about 5 minutes, and then drop in the escarole. Cook for a few more minutes or until all the meatballs float to the top, and the escarole is wilted. Skim off any foam that develops as the meatballs cook. Serve the soup in individual bowls, with a good helping of grated cheese on top.
Buon Appetito!
Deborah Mele 2002
Description:
"Posted on 09 September 2003 at 10:29:00 by dmele. EN – Soups – Meat or Seafood Source : Italianfoodforever"
Source:
"http://www.italianfoodforever.com/iff/news.asp?id=442"
S(Internet Address):
"http://www.italianfoodforever.com/iff/news.asp?id=442"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 335 Calories; 18g Fat (50.3% calories from fat); 32g Protein; 9g Carbohydrate; trace Dietary Fiber; 108mg Cholesterol; 1538mg Sodium. Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 0 Vegetable; 1 1/2 Fat.
NOTES : This soup recipe is very popular at Italian weddings in the United States, although I had never heard of it all the years I had lived in Italy. Here in Canada at Italian weddings, a light soup of broth with tiny pasta, or Pastina in Brodo is served as a first course before the pasta and meat courses. Apparently, this meatball and escarole soup is often served at Italian American weddings. While researching its origins, and to find out exactly why it is called "wedding" soup, I found that actually the soup was given this name because it was felt that the meat and greens which are main ingredients, go well together, or in Italian si sposono bene. There are many variations of this soup, although it seems they all contain small meatballs and greens in a flavorful broth. Some recipes boil the meatballs in boiling water before adding them to the broth to keep it clear, while others fry or bake the meatballs. I find by cooking the meatballs in the broth adds additional flavor to the soup. If any foam develops while cooking, simply skim it off with a ladle. I use a mix of ground veal and sirloin, which is low in fat and creates a delicately flavored meatball.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Jalapeno Poppers 16@1.5. Was POINTS® value of | 7 Now POINTS® value of | 3
Recipe By :
Serving Size : 8 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
2 sprays olive oil cooking spray — divided
2 oz light cream cheese
1/2 cup low-fat shredded cheddar cheese
1 Tbsp fat-free mayonnaise
8 small jalapeno pepper(s)
1/4 cup fat-free egg substitute
3/4 cup cornflake crumbs
Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.
In a medium bowl, combine cream cheese, cheddar cheese and mayonnaise; mix well and set aside. Halve jalapenos lengthwise and remove seeds. (Oil and seeds from the peppers can be irritating — wear gloves or put plastic bags over your hands. And don’t rub your eyes.) Stuff jalapeno halves with cream cheese mixture.
Place egg substitute in a shallow dish. Place cornflake crumbs in a separate shallow dish. Dip stuffed jalapeno halves into egg substitute and then roll in cornflake crumbs to coat.
Transfer jalapenos to prepared baking sheet and coat with cooking spray.
Bake until filling is bubbly, about 30 minutes. Serve hot. Yields 2 poppers per serving.
http://www.weightwatchers.com/food/rcp/index.aspx?Renovate=1
Yield:
"16 poppers"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 48 Calories; 1g Fat (24.0% calories from fat); 1g Protein; 8g Carbohydrate; trace Dietary Fiber; 4mg Cholesterol; 151mg Sodium. Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Fat; 0 Other Carbohydrates.
NOTES : These baked and battered poppers are low in calories but high in flavor. Whip them up for friends and family; they’ll be devoured in minutes.
Nutr. Assoc. : 0 0 0 0 0 0 0
* Exported from MasterCook *
Jamaican Jerk Turkey Burgers with Tropical Fruit Salsa 4@5
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1/2 cup papaya(s) — diced
1 cup mango(es) — diced
3/4 cup red onion(s) — finely chopped, divided
1/2 cup green pepper(s) — finely chopped, divided
2 Tbsp cilantro — fresh, chopped
2 Tbsp fresh lime juice
1/2 cup uncooked quick oats
1/3 cup ketchup
1 Tbsp jerk seasoning — Jamaican-variety
1 large egg(s)
1 pound lean ground turkey
To prepare salsa, combine papaya, mango, 1/4 cup each of red onion and green pepper, cilantro and lime juice in a medium bowl; set aside. (Note: You can make the salsa up to 1 day in advance.)
To prepare burgers, combine remaining 1/2 cup of red onion, remaining 1/4 cup of green pepper, oats, ketchup, jerk seasoning and egg in a large bowl; mix until well combined. Add turkey; mix thoroughly. Divide turkey mixture into 4 equal portions and shape each portion into a 1-inch-thick patty; cover and refrigerate for a minimum of 20 minutes.
Preheat broiler. Broil burgers until cooked through, flipping once, about 20 to 25 minutes total. Serve each with about a heaping 1/3 cup of salsa.
http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=105441
Description:
"These Caribbean-inspired burgers also taste great made with ground chicken breast or extra-lean ground beef. They'll be a welcome addition to your July 4th gathering."
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 188 Calories; 8g Fat (37.8% calories from fat); 24g Protein; 7g Carbohydrate; trace Dietary Fiber; 73mg Cholesterol; 320mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Fruit; 1/2 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Japanese Grilled Eggplant – 4@2
Recipe By :
Serving Size : 0 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
4 medium eggplant(s) — Japanese (about 1 lb), sliced crosswise on the diagonal into 1/2-inch-thick pieces
1 serving cooking spray (5 one-second sprays per serving)
2 Tbsp low-sodium soy sauce
1 Tbsp fresh lemon juice
1 1/2 tsp rice wine vinegar
1 tsp ginger root — freshly grated
1/4 tsp minced garlic
1/4 cup scallion(s) — thinly sliced on the diagonal
Preheat outdoor grill, stove-top grill pan or broiler. Coat eggplant with cooking spray. (Note: If you can't find any Japanese eggplants, buy regular eggplants that are small in size.)
Grill or broil eggplant turning as needed until lightly charred and tender, about 7 to 9 minutes.
Whisk soy sauce, lemon juice, vinegar, ginger and garlic in a small bowl until blended. Drizzle over grilled eggplant and sprinkle with scallions. Yields about 3/4 cup per serving.
Description:
"Japanese eggplants are long and thin and have an attractive purple hue. They have a mild, sweet flesh and a buttery texture that melts in your mouth."
S(Internet Address):
"http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=99731&sc=11"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 26 Calories; trace Fat (1.3% calories from fat); 2g Protein; 5g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 1200mg Sodium. Exchanges: 1 Vegetable; 0 Fruit; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Jerk Chicken Thighs with Mango Salsa 4@4
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
3/4 tsp ground cinnamon
3/4 tsp ground allspice
1/4 tsp dried thyme
1/2 tsp garlic salt
1/4 tsp table salt
1/4 tsp black pepper
1/8 tsp cayenne pepper — or to taste
2 Tbsp fresh lime juice — divided
1 pound boneless — skinless chicken thigh(s), about 6 thighs
1 1/2 medium mango(es) — or 1 large, diced
1 1/2 medium shallot(s) — or 1 large, finely chopped
1 1/2 small jalapeno pepper(s) — or 1 large, cored, seeded and minced (do not touch seeds with bare hands)
1 Tbsp cilantro — fresh, minced
1/8 tsp table salt — or to taste
Preheat grill to medium heat.
Combine cinnamon, allspice, thyme, garlic salt, 1/4 teaspoon of salt, black pepper, cayenne pepper and 1 tablespoon of lime juice on a plate; mix to a paste. Brush both sides of chicken with seasoning paste; set aside for 10 minutes to allow flavors to blend.
Meanwhile, combine mango, shallot, jalapeno, cilantro, remaining tablespoon of lime juice and 1/8 teaspoon of salt in a bowl.
Place chicken on preheated grill. Grill for 10 minutes; flip over and grill until cooked through, about 6 minutes more. Cut each chicken thigh in half to serve. Yields 3 pieces of chicken (1 1/2 thighs total) and about 1/2 cup of salsa per serving.
http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=105251
Description:
"Get crafty with leftovers! If you’re only cooking for 2 people, still make this recipe for 4 servings. Then combine the leftover chicken with 2 cups of arugula and 1 cup of cooked asparagus for an entrée salad another night."
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 7 Calories; trace Fat (9.3% calories from fat); trace Protein; 2g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 476mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fruit; 0 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0
* Exported from MasterCook *
Juicy Hamburgers 4@5
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
1 spray cooking spray
1 pound uncooked lean ground beef (with 7% fat)
1 Tbsp Worcestershire sauce
2 tsp minced garlic
1/2 tsp table salt
1/4 tsp black pepper — freshly ground
4 reduced-calorie hamburger roll(s)
Instructions
Coat a large griddle, outdoor grill rack or stovetop grill pan with cooking spray and preheat to medium-high.
In a large bowl, combine beef, Worcestershire sauce, garlic, salt and pepper. Mix well and shape mixture into 4 patties, about 1-inch thick each. (Be careful not to overwork meat to retain juiciness.)
Place burgers on hot griddle or grill and cook 5 minutes per side for medium (or longer until desired doneness).
Serve burgers on buns with your favorite 0 POINTS value toppings.
Notes
Simply add a few highly flavored ingredients to lean ground beef and you can enjoy tasty burgers in minutes. Great toppings for these juicy patties include tomato and red onion slices, pickles and spicy mustard.
http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=115221&sc=11
Description:
"This Worcestershire sauce- and garlic-infused burger recipe is part of our Perfectly Simple series. Click here to view other recipes in this series."
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 5 Calories; trace Fat (1.5% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 328mg Sodium. Exchanges: 0 Grain(Starch); 0 Vegetable; 0 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0
* Exported from MasterCook *
Jumbo Lump Crab Cakes with Lemon Anchovy Tartar Sauce 4@4.4 points each (8 cakes at 2.2 each)
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Keri's WW Collection #3
Amount Measure Ingredient — Preparation Method
——– ———— ——————————–
–Tartar Sauce
1/2 cup non-fat mayonnaise
1/3 cup chopped sweet pickles
2 anchovies — chopped
1 tablespoon chopped capers
2 teaspoons fresh lemon juice — from 1/3 lemon
2 teaspoons chopped flat leaf parsley — fresh
2 teaspoons minced shallot — 1/4 shallot
Coarse sea salt or kosher salt and freshly ground black pepper
–Crab Cakes
1 pound lump crabmeat — or backfin crabmeat, picked over
3 tablespoons light mayonnaise
3 tablespoons coarse grain mustard
1/2 teaspoon Old Bay Seafood seasoning
Coarse sea salt or kosher salt and freshly ground black pepper
1 tablespoon chopped fresh chives
1 tablespoon extra-virgin olive oil
Lemon wedges — for serving
For the tartar sauce, combine all the ingredients and chill until ready to serve.
For the crab cakes, fold together all the ingredients except the olive oil and lemon wedges. Gently form 8 patty-shaped cakes. (You can prepare these crab cakes up to 8 hours ahead. Layer the formed cakes between wax paper and refrigerate until ready to fry and serve.)
In a nonstick sauté pan over medium heat, warm the olive oil. Fry the cakes until golden brown on both sides and warmed through, about 3 minutes on the first side and 2 to 3 on the second. Serve with lemon wedges and tartar sauce.
Melissa's Tips The gherkin is a knobby, diminutive cucumber that, when pickled, is tart, sometimes slightly sweetened, and very crisp. Cornichon is the French word, and either is fine here – though the American brands tend to be sweeter, while the French are purely sour.
Old Bay is a seafood-friendly blend of spices that includes celery salt, paprika, bay leaves, black and red pepper, ginger, mace, cardamom, and cinnamon. Look for it in the spice aisle of grocery stores or at the fish market.
http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=22881
S(Internet Address):
"http://www.weightwatchers.com/util/art/index_art.aspx?art_id=630&tabnum=1&sc=2&subnav=food+ideas"
Yield:
"8 crabcakes"
– - – - – - – - – - – - – - – - – - -
Per Serving (excluding unknown items): 188 Calories; 8g Fat (37.6% calories from fat); 22g Protein; 7g Carbohydrate; trace Dietary Fiber; 94mg Cholesterol; 768mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates.
NOTES : This recipe from chef Todd Gray of Equinox in Washington, D.C., didn't need much tweaking to make it really healthful. You could shave off calories by using low-fat mayonnaise in both crab cakes and tartar sauce. (Clark doesn't recommend using non-fat mayo.) You could broil the crab cakes instead of pan-searing them. And if that's still not low enough, you could leave off the tartar sauce entirely: Thanks to the Old Bay and mustard, the crab cakes have plenty of zesty taste.
Foods like cheese stand out as among the most fat-laden, with a great number of calories coming from fat. But as essential as it is to select the most healthy foods, it is also important to consider how they are produced.
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