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Feta and Spinach Dip
(Serving: 3 tablespoons - POINTS per serving: 1)
4 cup spinach, fresh, chopped (about 2 oz)
1/2 cup light cream cheese
1/2 cup fat-free sour cream
1/4 cup crumbled feta cheese
1/4 cup chives, fresh, minced, divided
2 tsp fresh lemon juice
1/4 tsp black pepper
1/4 tsp table salt, or less to taste (optional)
Place spinach in a small saucepan with 2 cups of water. Bring to a boil over high heat and then cook for 1 minute; drain well.
Place spinach, cream cheese, sour cream, feta cheese, 2 tablespoons of chives, lemon juice and pepper in a blender; puree. Taste dip and add salt if desired. Spoon dip into a serving bowl and sprinkle with remaining tablespoon of chives. Yields about 3 tablespoons of dip per serving. 1pt
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Oven-Roasted Herbed Vegetable Chips
(Serving: 4 servings- POINTS per serving: 1)
Roasting brings out the natural sweetness of most vegetables. Try substituting red potatoes, turnips or rutabagas for a delicious change of pace.
4 sprays olive oil cooking spray
1 medium zucchini, sliced crosswise into 1/8-inch-thick slices
1 medium yellow summer squash, sliced crosswise into 1/8-inch-thick slices
2 small sweet potato(es), peeled and sliced crosswise into 1/8-inch-thick slices
2 large carrot(s), peeled and sliced diagonally into 1/8-inch-thick slices
1 tsp kosher salt, or to taste
1 tsp fresh oregano, or to taste
Preheat oven to 200ºF. Coat 2 large baking sheets with cooking spray.
Place zucchini and squash in a single layer on one baking sheet. Place potatoes and carrots in a single layer on other baking sheet. Coat vegetables with cooking spray and season tops of vegetables with salt and oregano.
Roast for 1 hour and then rotate trays. Roast until vegetables are crisp and dry, about 30 to 60 minutes more. Yields about 1/3 cup per serving.
Notes
Use a mandolin to evenly slice the vegetables if you have one.
To keep chips crisp, store in an airtight container or zip-close plastic bag for up to 3 days.
To re-crisp already cooked chips that have gone soft, cook on a baking sheet for about 10 minutes at 250ºF.
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Cauliflower Poppers
(Serving: 1/2 cup - POINTS per serving: 0)
1 small head cauliflower
1/2 tsp ground cumin
1/2 tsp chili powder, or more to taste
1/2 tsp table salt
1/2 tsp black pepper
1 sprays cooking spray
Preheat oven to 400°F.
Cut cauliflower florets into grape-sized pieces. (There should be about 4 cups.) Place cauliflower in a medium bowl; add cumin, chili powder, salt and pepper and toss well to coat.
Coat baking sheet with cooking spray. Spread cauliflower on sheet and bake until cauliflower is tender, but not mushy, stirring halfway through, about 10 minutes.
Source: Weight Watchers
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Chunky Vegetable Dip
Core Plan - (Serves: 8 POINTS per serving: 1)
1 pound fat-free cottage cheese
1 medium celery, stalk, diced
1 medium carrot(s), diced
1 medium sweet red pepper(s), diced
1/4 cup shallot(s), finely chopped
1/8 tsp hot pepper sauce, or to taste
1/8 tsp black pepper, or to taste
Combine all ingredients in a small bowl; mix well. Season to taste and serve. Yields about 1/3 cup per serving. Source: Weight Watchers
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Curried Yogurt Sauce and Dip
Core Plan - (Serves: 4 POINTS per serving: 0)
6 oz plain fat-free yogurt
2 Tbsp cilantro, fresh, chopped
1 tsp curry powder
1/4 tsp dry mustard, powder
1/8 tsp black pepper
Combine all ingredients in a medium bowl. Mix until well blended. Yields about 2 tablespoons per serving. (Note: Serve as a dip with fresh vegetables or as a sauce for the protein of your choice. Microwave on HIGH for 30 seconds to warm.) Source: Weight Watchers
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Jalapeno Poppers
(Serves: 8 - POINTS per serving: 2)
Cooking spray (5 one-second sprays per serving)
2 oz light cream cheese
1/2 cup low-fat shredded cheddar cheese
1 Tbsp fat-free mayonnaise
8 medium 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.
(Note: You can prepare the poppers a day in advance and place them on a covered baking sheet in the fridge. Cook as directed when ready to eat. Or, cook the poppers in advance and then reheat in the microwave.)
Source: Weight Watchers
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Artichoke Tarts
(Serves: 8 - POINTS per serving: 1)
16 pieces wonton wrapper(s)
1/4 cup low-fat shredded cheddar cheese
4 oz fat-free cream cheese, softened
1/4 tsp cayenne pepper
1/2 Tbsp Dijon mustard
2 Tbsp sweet red pepper(s), chopped
7 oz canned artichoke hearts, without oil, drained and chopped
1/4 cup parsley, fresh sprigs
Preheat oven to 350°F.
Coat a 16-hole miniature muffin pan with cooking spray.
Gently press 1 wonton wrapper into each muffin hole,
allowing ends to extend above cups.
Coat edges of wrappers with cooking spray and set aside.
Combine cheeses, cayenne pepper
and mustard in a medium bowl; mix well.
Stir in red pepper and artichoke hearts;
spoon about 1 teaspoon of cheese mixture into each muffin cup.
Bake until cheese mixture is set and edges of wrappers
are lightly browned, about 15 minutes.
Garnish with parsley and serve. Yields 2 tarts per serving.
Source: Weight Watchers
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Black Bean Dip
(Serves: 8 - POINTS per serving: 1)
2 Cans of Black Beans
8 Roma Tomatoes
2 Cloves Garlic
2 teaspoons Cumin
1/3 Cup Cilantro
5 Green Onions
2 Tablespoons Olive Oil
1/4 Cup Lime Juice
Dash of Salt and Pepper
Rinse and drain black beans, put in large bowl.
Finely chop tomatoes, garlic, green onion, cilantro
Mix with the black beans.
Add lime juice and Olive oil,salt,pepper and stir.
Special Notes
This recipe has a taste I cannot describe. It's addicting and taste like it came from a very expensive restaraunt. It is VERY good and high in fiber. (I calculated whole recipe at 14 pts.) We serve this with white corn chips. (Add additional points for chips)
Source:Vicki Jackson - Topeka, KS
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Feta Cheese Spread
(Serves: 8 - POINTS per serving: 2)
8 oz fat-free cream cheese, at room temperature
4 oz feta cheese, crumbled
1 1/2 Tbsp fresh oregano, or 2 tsp dried oregano
1 1/2 tsp lemon zest, finely shredded
Using a food processor or blender, mix ingredients together.
Blend until smooth and transfer to a small bowl.
Yields about 2 tablespoons per serving.
Source: Weight Watchers
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Sun-Dried Tomato Bean Spread
(Serves: 4 - POINTS per serving: 2)
19 oz canned cannellini beans, drained and rinsed
1/4 cup sun-dried tomatoes, with oil
3 Tbsp water
1/2 tsp rosemary, coarsely chopped
1/2 tsp lemon zest, grated
3/4 tsp table salt
3/4 tsp black pepper
In food processor, combine ingredients until smooth.
Makes 1/4 cup per serving.
Source: Weight Watchers
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Cheesy Nachos with Vegetable Sticks
POINTS per serving: 6)
12 items baked low-fat tortilla chips
1/4 cup salsa
1/2 cup cooked kidney beans,
canned, rinsed and drained
2 Tbsp scallion(s), chopped
2 oz low-fat cheddar or colby cheese, shredded
2 Tbsp guacamole
1 cup carrot(s), sliced
2 Tbsp fat-free italian salad dressing
Preheat oven to 350°F. Place chips on a foil-lined baking sheet.
Top with salsa, beans, scallions and cheese. Heat until cheese is melted.
Top with guacamole. Enjoy with vegetable sticks dipped in dressing.
Source: Weight Watchers
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Glazed Pear Muffins
POINTS® Value: 3
Servings: 12
2 spray(s) cooking spray
2 large pear(s), ripe, Bosc, with skin
1/2 tsp ground cinnamon
1/3 cup(s) sugar, granulated
1 tsp fresh lemon juice
1/2 cup(s) sour cream
1 large egg(s), beaten
1 tsp vanilla extract
1/3 cup(s) fat-free skim milk
2 cup(s) all-purpose flour, unbleached
1/2 tsp table salt
1/2 tsp baking soda
1 tsp baking powder
1/2 cup(s) powdered sugar
1/4 tsp ground ginger
1/4 tsp vanilla extract
3 tsp water, warm, or more if necessary
Instructions
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, whisk 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.
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Lemon Blueberry Bundt Cake
(Serves: 24 - POINTS per serving: 4)
3 cups flour
2 cups sugar
3/4 tsp. baking soda
1 tsp. baking powder
1/2 tsp. salt
1/2 tsp. cinnamon
1/4 tsp. ground nutmeg
1 cup fat-free buttermilk
3 large eggs
1/2 cup canola oil
1 tbl. grated lemon zest
1/2 tsp. vanilla extract
2 cups fresh or frozen blueberries
Preheat oven to 350°F. Spray 10" bundt or tube pan with Pam and dust with flour. Set aside.
Combine the flour, sugar, baking powder, baking soda, salt, cinnamon and nutmeg in large bowl.
Combine the buttermilk, eggs, oil, lemon zest and vanilla in another bowl. Add the buttermilk mixture to the flour mixture and stir just until flour is moistened. Stir in the blueberries and pour into the pan.
Bake until a toothpick inserted in the center of the cake comes out clean, about 1 hour and 10 minutes. Let cool in the pan on a rack 15 minutes. Remove the cake from the pan and let cool completely on the rack. Cut into 24 slices.
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7-Up Muffins
(Serves: 12
POINTS per serving: 1)
8 tbl. Fat Free I Can't Believe It's Not Butter
1 Cup Cake Flour
1 Cup Splenda for baking combo
1 Egg
1 Cup Plain Non-fat Yogurt (flavored non-fat yogurt- 2 pts)
1 tsp Lemon Extract (alternative almond extract)
1/4 cup 7-Up (not diet)
Preheat oven at 350°F.
Using a medium or large mixing bowl: Blend butter and Splenda together until smooth. Add cake flour and mix well. Add Egg and mix well Add Yogurt, Lemon Extract and 7-Up and mix until smooth. Spoon a little less than 3 tbl. (2 tbl. and 2 tsp. per/baking cup) of mixture into 12 baking cups. Bake for approximately 40 - 45 minutes, or until cooked throughly.
Special Notes:
Makes 12 muffins for 1 point each. The entire mixture is 13 points! This makes for a good snack, dessert, and breakfast.
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Pumpkin Muffins
(Serves: 24
POINTS per serving: 2)
1 Serving cooking spray (5 one-second sprays per serving)
18 1/4 oz unprepared yellow cake mix
12 oz. canned pumpkin
1 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/4 tsp. ground cloves
Coat two, 12-hole muffin tins with cooking spray. Combine cake mix, pumpkin and spices in a large bowl and beat until light. Divide batter among muffin tins and bake according to directions for cake mix.
Yields 1 muffin per serving.
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Three Berry Scones
(Serves: 12
POINTS per serving: 2)
2 cup all-purpose flour
3 Tbsp sugar
1 Tbsp baking powder
1/2 tsp table salt
2 Tbsp unsalted butter, chilled and cut into small pieces
1 cup buttermilk
1 1/2 cup unsweetened frozen mixed berries (well drained)
Preheat oven to 400ºF. Line a baking sheet with parchment paper.
In a large bowl, whisk together flour, sugar, baking powder and salt.
Mix in butter until mixture is size of fine crumbs. Stir in buttermilk, then berries.
On a prepared baking sheet, shape dough into two 7-inch circles.
Cut each into 6 wedges; coat with butter-flavored cooking spray.
Bake until cooked through and golden, about 20 minutes.
Yields one wedge per serving.
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Banana-Oatmeal Bread
(Serves: 10 POINTS per serving: 4)
1 1/4 cup all-purpose flour
1/2 cup unpacked brown sugar
1/2 tsp table salt
1/2 tsp baking soda
1/4 tsp baking powder
3 Tbsp canola oil
1 large egg(s), beaten
2 medium egg white(s), beaten
3 large banana(s), ripe
1 cup uncooked old-fashioned oats
Preheat oven to 350°F. In a large bowl, stir together dry ingredients. Add oil and eggs; mix thoroughly.
In a smaller bowl, mash bananas with a potato masher or fork. Add bananas and oatmeal to batter.
Spray a loaf pan with cooking spray. Pour batter into pan and bake until top of loaf is firm to touch, 45 to 55 minutes.
Remove from oven and allow to cool in pan for 5 minutes. Flip out and cool on a wire rack for another 10 minutes.
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Frozen Strawberry Layer Cake
POINTS® Value: 3
Servings: 12
1 1/2 pound(s) strawberries, hulled and sliced (about 6 cups)
1/2 cup(s) sugar
2 tbsp fresh lemon juice
1/2 tsp table salt
12 oz store bought angel food cake, cut into 1/4-inch slices
4 cup(s) fat-free vanilla frozen yogurt
Instructions
To make strawberry sauce, combine strawberries, sugar, lemon juice and salt in a saucepan, stirring over medium
heat until the sugar melts and the liquid comes to a simmer. Simmer 15 minutes. Use the back of a wooden spoon to
mash about half the berries against the side of the pan.
Cool to room temperature and use immediately or refrigerate, covered, up to 2 days.
Spoon the frozen yogurt into a large bowl and mash it with the back of a wooden spoon until soft and spreadable.
Line the bottom of a 9-inch round springform pan with one third of the cake slices, cutting any slices to fit the shape
of the pan. Top with half the frozen yogurt, spreading it to the sides. Spread 2/3 cup strawberry sauce over the frozen
yogurt, then top with half the remaining cake slices, again cutting any to fit.
Spread the remainder of the frozen yogurt over the cake, top with 2/3 cup strawberry sauce, and finally seal the top with the remaining cake slices.
Cover with plastic wrap and freeze at least 6 hours or up to 3 days. Let the cake stand at room temperature 10 minutes before unmolding. Slice into 12 pieces and serve. Yields 1 piece per serving.
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Red Velvet Angel Food Cake
1/3 cup(s) unsweetened cocoa, do not use Dutch cocoa
1/4 cup(s) water, boiling
2 tsp vanilla extract
1 fl oz food coloring, red
1/4 tsp table salt
1 3/4 cup(s) sugar, divided
1 cup(s) cake flour
16 large egg white(s), about 2 cups
2 tsp white vinegar
Preheat oven to 350ºF.
In a medium bowl, combine unsweetened cocoa, boiling water, vanilla and food coloring; whisk and set aside.
In another medium bowl, combine salt, 3/4 cup of sugar and cake flour; mix well and set aside.
Using an electric mixer, in a large bowl, beat egg whites until foamy. Add vinegar; continue to beat until soft peaks form. With electric mixer running on slow speed, gradually add remaining cup of sugar; increase to high speed and beat until stiff peaks form.
Remove a heaping cup of egg whites and add it to chocolate mixture; gently combine and set aside.
Sift flour mixture over egg whites, a little at a time, and fold after each addition to incorporate. Add chocolate mixture and gently fold into egg whites. When just combined, turn batter into a two-piece 10-inch angel food cake pan with feet; smooth top into an even layer.
Bake until a toothpick inserted in center of cake comes out clean, about 40 to 45 minutes. Remove cake from oven and invert pan onto its feet so the inverted cake can cool properly (the cake will not fall out of the pan). If your pan does not have feet, invert it over the neck of a wine bottle or a glass soda bottle.
When cake is completely cool to the touch, loosen edges with a sharp knife and remove cake from pan. Slice into 16 pieces and serve. Yields 1 piece per serving.
Notes:
Treat the egg whites gently and you’ll be rewarded with a high cake.
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Chocolate-Almond Ice Cream Cake
2 (24oz) packages Skinny Cow
1 (12oz) container fat-free cool whip
20 dark choc. covered nuts, coarsely chopped
(I will use macadamia nuts)
Line a 9x5" loaf pan with foil.
Arrange 4 ice cream sandwiches, side by side, on bottom of pan.
Top with 2/3 c. whipped topping, and sprinkle with 1/3 nuts.
Repeat layers once; top with ice cream sandwiches. Freeze 30 min.
Remove ice cream sandwich layers from loaf pan.
Spread remaining whipped topping over top and sides of cake.
Sprinkle remaining nuts on top.
Cover and freeze at least 1 hour.
Cut evenly into 12 slices.
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Apple and Pear Crumble
3 small apple(s), Granny Smiths, cored, chopped
2 medium pear(s), cored, chopped
1/4 cup(s) raisins
3 Tbsp fresh lemon juice
2 1/2 tsp lemon zest
1/2 cup(s) unpacked brown sugar
1/2 tsp ground allspice
1/2 cup(s) Quaker Oats Old-Fashioned Oats, or other brand
1/4 cup(s) almonds, ground
1/3 cup(s) all-purpose flour, sifted
2 Tbsp reduced-calorie margarine, spread
Preheat oven to 350°F. Coat a 6-cup casserole dish with cooking spray.
Arrange apples, pears, raisins, lemon juice and zest in bottom of prepared casserole dish.
Combine sugar and allspice in a small bowl; sprinkle over fruit.
Combine oats, almonds and flour in same small bowl;
rub in margarine using fingertips and then sprinkle the topping over the fruit mixture.
Bake until the fruit is tender, about 25 to 30 minutes.
Cut into 6 pieces and serve warm.
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Lemon Bars Renovation
Was POINTS® Value: 4
Now POINTS® Value: 3
Servings: 24
1 1/3 cups all-purpose flour
5 tbsp. packed light brown sugar
8 tbsp. unsalted butter, cold, cut into 1/2-inch pieces
4 large eggs
1/2 tsp. vanilla extract
1 1/2 cups powdered sugar, divided
3/4 cups fresh lemon juice
2 tsp. lemon zest
Preheat oven to 350°F.
To make crust, mix flour and light brown sugar using a food processor until fully incorporated. Toss butter into flour mixture and pulse to combine using short bursts of power until butter is cut into tiny pea-sized pieces and dough appears lumpy. Sprinkle crust mixture onto an ungreased 13 X 9 X 2-inch baking pan as evenly as possible; press down with a spatula to create a packed surface. Place crust in middle of oven and bake until golden, about 20 minutes.
Meanwhile, to make lemon topping, beat eggs in a medium bowl with an electric mixer until well blended. Add vanilla extract and 3/4 cup of powdered sugar; mix well. Add lemon juice and remaining powdered sugar; mix until powdered sugar is completely dissolved and then add zest.
As soon as crust is finished, remove from oven and reduce oven temperature to 300°F. Immediately pour lemon mixture over hot crust. Bake completely, about 30 minutes; cool, and cut into 24 bars. Yields 1 bar per serving.
Notes:
The crust must be HOT when you pour on the lemon mixture.
You’ll need approximately three lemons to yield the amount of juice and zest in this recipe.
You can increase the lemon flavor of these bars by adding more zest or eliminate the zest altogether for a less tart taste. You can also change the flavor completely by subbing fresh lime juice and zest for the lemon.
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Apple-Pear Crisp
POINTS® Value: 4 - Servings: 9 Weight Watchers.com
1 spray(s) cooking spray
1 pound(s) apple(s), Granny Smith, cored, cut into 1-inch-thick slices
1 pound(s) pear(s), Bosc and/or Bartlett, cored, cut into 1-inch-thick slices
2 tsp fresh lemon juice
4 tbsp dark brown sugar, unpacked
Topping
1 large egg(s)
6 tbsp dark brown sugar, unpacked
1/4 tsp table salt
1 tsp ground cinnamon
1 cup(s) rolled oats
6 tbsp light butter, melted
Instructions
Preheat oven to 375ºF. Coat a 9- X 9-inch glass baking dish with cooking spray.
Place apple and pear slices in a medium bowl. Toss with lemon juice and sugar; set aside.
To make topping, in another medium bowl, beat egg. Add sugar, salt and cinnamon; mix to combine. Add oats; mix well.
Spoon fruit into prepared baking dish and evenly sprinkle oat mixture on top; drizzle with melted butter. Bake until fruit starts to bubble and topping starts to brown, about 45 to 50 minutes. Allow crisp to cool for a minimum of 2 hours. Cut into 9 pieces and serve. Yields 1 piece per serving.
Notes
Peeling the fruit is optional.
Add 1/2 teaspoon of ground nutmeg and 1/4 teaspoon of ground ginger for a more robust spice flavor.
The longer the crisp is cooled, the more the fruit juices will be absorbed. If the crisp is cut after two hours, the fruit will be a compote-consistency. Let it sit longer and it will become quite firm.
Try this recipe with other types of fruit: three pounds of pitted, quartered Italian plums also make a lovely crisp.
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Caramel-Apple Tart
POINTS® Value: 4
Servings: 8
1 cup all-purpose flour
1/8 tsp table salt
4 Tbsp unsalted butter, cold, divided
1/3 cup buttermilk, cold
2 Tbsp all-purpose flour, for rolling out dough
4 large apple(s), Granny Smith
2 tsp fresh lemon juice
1/4 cup sugar
1 Tbsp fat-free caramel topping
Place oven rack in lowest position; preheat oven to 400ºF. Place cookie sheet in oven on rack.
Place 1 cup of flour and salt in a large bowl. Cut 3 tablespoons of cold butter into 4 to 5 pieces; work butter into flour mixture with a pastry cutter or fork (pieces of butter should resemble small peas). Add buttermilk and work dough until it just starts to come together (do not overwork dough; pieces of butter should still be visible).
Gather dough together into a ball and wrap well in plastic wrap. Pat dough into a hamburger shape; chill for at least 20 minutes (or up to 2 days).
To roll out dough, dust a large piece of wax paper with flour; set dough in middle of flour. Dust top of dough with flour and place a second large piece of wax paper on top. Roll out dough to an 11- or 12-inch circle; remove from wax paper and place in a 10-inch round cake or tart pan. Work top edge into a decorative scallop. Chill for at least 20 minutes (or up to 2 days).
Peel, core and slice apples into 1/8-inch-thick slices; place in a bowl as you work and sprinkle with lemon juice. Arrange apples slices in pan in concentric circles—like a rose—starting on the outside rim; apple slices should overlap tightly. Sprinkle sugar over tart and dot with remaining tablespoon of butter.
Bake on top of cookie sheet until apples are tender but not mushy, about 40 to 45 minutes. (If apples get too brown at any point, place a loose piece of aluminum foil over the tart and continue baking.)
Remove tart from oven to cool. Drizzle caramel over tart, slice into 8 pieces and serve immediately. Yields 1 slice per serving.
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Frozen Chocolate Mint Dessert
POINTS® Value: 3
Servings: 6
1 oz chocolate wafer(s), about 5 cookies
1/4 tsp mint extract
1 tsp unsweetened cocoa
7 oz fat-free whipped topping, about 1 whole aerosol can
1/4 cup fat-free skim milk
3 piece Weight Watchers by Whitman's Mint Patties, frozen, chopped into pieces
2 Tbsp chocolate syrup
6 Tbsp whipped topping, light or fat-free, vanilla or chocolate
Line six muffin holes with foil muffin liners.
In a blender, combine wafers, extract, cocoa, fat-free whipped topping and milk; blend until completely combined.
Divide mixture among prepared muffin liners; freeze for 2 hours or more.
Just before serving, top each with 1/6 of mint patties, 1 teaspoon of chocolate syrup and a tablespoon of whipped topping.
Yields 1 mint dessert per serving.
Notes:
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Strawberry-Rhubarb Crisp
Points Value = 4 (1/6 of crisp with 1/3 c. frozen yogurt)
6 Servings
1/2 c. sugar
1 1/2 tbl. cornstarch
1 1/2 C. sliced fresh rhubarb
1/2 c. water
1 tsp. grated lemon zest
1/2 tsp. ginger
1 pint fresh strawberries, halved
3 anisette toasts, coarsely chopped
1 tbl. brown sugar
1/8 tsp. cinnamon
1 tbl. unsalted butter, melted
2 c. vanilla fat-free frozen yogurt
Filling:
Combine sugar and cornstarch in med. saucepan. Stir in rhubarb, water, zest and ginger.
Bring to simmer, covered, over med. heat.
Cook, stirring occasionally, until rhubarb is tender and sauce is thickened, about 8 min.
Stir in strawberries and cook just until fruit is tender, about 2 min.
Pour into 9" pie plate.Topping:
Combine toasts, brown sugar and cinnamon in med. bowl. Add melted butter, stirring, until evenly moistened.
Sprinkle over filling just before serving.
Serve warm or room temp. with frozen yogurt.
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Apple-Cranberry Crisp
POINTS® Value: 2 (Eliminate the cranberries, only 1 point)
Servings: 6
Tart Granny Smith apples and dried cranberries are baked under a crisp coating of oats, cinnamon and brown sugar.
The result is not overly sweet so it's perfectly suited for breakfast or a light dessert.
4 medium apple(s), Granny Smith, peeled, cored and thinly sliced
1 Tbsp fresh lemon juice
3 Tbsp sugar, Splenda
1/2 cup dried cranberries
1 cup uncooked old fashioned oats
2 Tbsp unpacked brown sugar, Splenda
2 Tbsp reduced-calorie margarine
1 tsp ground cinnamon
Preheat oven to 350ºF.
In a large bowl, combine apples, lemon juice and granulated sugar; toss to combine. Place apple mixture in bottom of a 9-inch pie plate; sprinkle cranberries over top and set aside.
In a medium bowl, combine oats, brown sugar, margarine and cinnamon; mix with a fork or your fingers until mixture is combined and crumbly. Sprinkle crumb mixture over apple mixture.
Bake until filling is bubbly and top is golden brown, about 50 to 55 minutes. Yields about 3/4 cup per serving.
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Rhubarb Bars
(Serves: 16 POINTS per serving: 2)
3 cup rhubarb, cut into 1-inch pieces
1 1/2 cup Splenda No Calorie Sweetener
2 Tbsp cornstarch
1/4 cup water
1 tsp vanilla extract
1 1/2 cup uncooked old fashioned oats
1 1/2 cup cake flour
1/2 cup packed brown sugar
1 tsp baking soda
1/2 cup unsweetened applesauce
Preheat oven to 350°F.
Mix rhubarb, Splenda, cornstarch, water and extract together in a saucepan; cook until thick. Set aside.
Mix remaining ingredients together in a medium bowl until crumbly.
Press 2/3 of crust mixture into a 13 X 9-inch nonstick baking pan. Pour rhubarb mixture on top.
Sprinkle with remaining 1/3 of crumb mixture.
Bake for 30 to 35 minutes, until browned. Let cool and cut into 16 pieces.
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Pumpkin Spice Cheesecake Bars
(Serves: 18 POINTS per serving: 3)
1 serving cooking spray
9 whole reduced-fat cinnamon graham crackers
3 Tbsp butter
16 oz fat-free cream cheese
1 cup sugar
2 cup fat-free sour cream
1/4 tsp ground cloves
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/4 tsp ground ginger
3 large egg(s)
1 cup canned pumpkin
Preheat oven to 325ºF. Coat a 9 X 13-inch baking pan with cooking spray or line the bottom of the pan with parchment paper. Alternatively, you can use a 9 X 13-inch non-stick pan.
Grind graham crackers a food processor until fine or place crackers in a plastic bag and crush with rolling pin. Place crumbs into a small bowl.
Melt butter on the stove top or in a microwave and pour over graham cracker crumbs. Mix with a fork until completely moistened.
Press crumbs evenly onto bottom of prepared pan and place in refrigerator while preparing pumpkin filling.
Place cream cheese in the bowl of a mixer fitted with a paddle attachment or beat with an electric mixer mix until smooth. Add sugar and mix until incorporated.
Mix in 1 cup of sour cream until combined and then add cloves, cinnamon, nutmeg and ginger. Add remaining sour cream and mix until just combined.
Slowly beat in each egg one at a time until incorporated, and then mix in pumpkin. (Note: For best results, all ingredients should be at room temperature, and mixed as little as possible, only until each ingredient is just combined.)
Pour pumpkin mixture into prepared pan, spread evenly throughout and smooth top.
Bake until set at the edges, about 30 minutes. (Note: The very center will be a little loose.) Cool completely and refrigerate overnight before cutting and serving.
Source: Weight Watchers
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Baked Alaska
(Serves: 10 POINTS per serving: 4)
6 oz reduced-fat graham cracker piecrust
4 cup fat-free vanilla frozen yogurt, or chocolate, or a combination of flavors, softened
2 large egg white(s)
1/8 tsp cream of tartar
1/4 cup sugar, preferably superfine
1/2 tsp vanilla extract
Fill piecrust with yogurt and smooth the top; freeze until yogurt is completely firm, about 1 hour. Preheat oven to 425ºF.
Using an electric mixer, beat egg whites in a large mixing bowl until frothy; add cream of tartar and beat until soft peaks form. Gradually add in sugar while beating mixture and continue to beat until peaks are stiff and glossy; beat in vanilla. Immediately spread meringue mixture over frozen pie, making sure to spread meringue to the edges of the dish. Using the back of a spoon, make swirling motions to form a decorative top; place pie on a baking sheet.
Bake until meringue is golden, about 3 to 5 minutes. Slice into 10 pieces and serve immediately.
Source: Weight Watchers
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Fluffy Cheesecake Dessert
(Serves: 16 POINTS per serving: 3)
4 cup Kraft Jet-Puffed Mini Marshmallows, or similar brand
1/3 cup orange juice
16 oz fat-free cream cheese, softened
12 oz fat-free whipped topping, thawed
6 oz reduced-fat vanilla wafer(s), crushed
1/2 cup fat-free margarine, melted
In a large microwave-safe bowl, combine marshmallows and orange juice. Microwave, uncovered on high for 1 1/2 minutes; stir until smooth.
In a mixing bowl, beat cream cheese. Add marshmallow mixture and beat just until smooth. Fold in whipped topping; set aside.
Combine wafer crumbs and margarine. Set aside 3/4 cup for topping. Press remaining crumbs into an ungreased 13 x 9 x 2-inch pan.
Spoon cream cheese mixture over crust. Sprinkle with reserved crumbs; cover and refrigerate for 1 hour or until set.
Cut into 16 pieces and serve.
Source: Golden Spoon Award-Weight Watchers
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Angel Food Cake with Tropical Fruits
1/3 cup sugar
1 Tbsp. cornstarch
3/4 cup whole milk
1 item egg
1 large egg yolk(s)
3 Tbsp. fresh lime juice
1 Tbsp. butter
1 drop green food coloring
2/3 cup low-fat plain yogurt
8 oz. store bought angel food cake
2 small papaya(s)
2 medium kiwifruit
1 medium guava
In a small saucepan combine sugar and cornstarch. Stir in milk. Cook and stir milk mixture over medium heat until thickened and bubbly. Reduce heat. Cook and stir milk mixture for 2 minutes more. In a small mixing bowl beat egg and egg yolk.
Gradually stir about 1/2 cup of the hot milk mixture into the beaten egg mixture. Return milk and egg mixture to saucepan. Cook and stir until nearly bubbly. Do not boil. Cook and stir mixture for 2 minutes more. Remove from heat.
Stir in lime juice, butter, and food coloring. Cover surface of custard with plastic wrap. Cool completely.
Fold custard into yogurt. Cover and chill. To serve, cut angel cake or pound cake into 8 slices. Place one slice each on 8 dessert plates.
Spoon lime custard onto each piece. Top with sliced fruits. Makes 8 servings.
Nutritional facts per serving calories: 188 , total fat: 4g , saturated fat: 2g , cholesterol: 113mg , sodium: 266mg , carbohydrate: 34g , fiber: 2g , protein: 5g , vitamin A: 7% , vitamin C: 87% , calcium: 12% , iron: 3%
Special Notes :
Weight Watchers POINTS per serving = 4. For less points, substitute some non-or low fat ingredients.
From: Ladies Home Journal -
ref:04/26/03
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Key Lime Bars
3 Tbsp margarine, softened
3 Tbsp fat-free cream cheese
1 1/2 cup sugar
1 large egg yolk(s)
3/4 cup all-purpose flour
2 Tbsp all-purpose flour
3 Tbsp powdered sugar
1 large egg(s)
1/4 cup fat-free egg substitute
1/3 cup fresh lime juice, from Key limes
Preheat oven to 350ºF. Coat an 8-inch square baking dish with cooking spray.
To make the crust, beat margarine, cream cheese and 1/2 cup of sugar with an electric mixer until light and fluffy. Beat in egg yolk and gradually add 3/4 cup of flour. Spread into baking dish using your hands (coat hands with 1 tablespoon of powdered sugar to prevent batter from sticking). Bake until crust is lightly browned, about 15 minutes.
To make the filling, beat egg and egg substitute in the same bowl used to make crust. Add remaining 1 cup of sugar and 2 tablespoons of flour; beat on low speed until blended. Add lime juice; beat on low speed until blended. Pour onto warm crust and bake 15 minutes more.
Cool on a rack. Sprinkle with 2 tablespoons powdered sugar and cut into 16 pieces.
Serves - 16 -
POINTS per serving = 3 - From: Weight Watchers - ref:05/31/03
Corned Beef and Cabbage Strudel
Servings = 4 - POINTS per serving: 5
4 cup cabbage, all varieties, shredded
1 medium garlic clove(s), peeled and minced
1/2 cup canned chicken broth
2 cup frozen potatoes o'brien, thawed (potato, onion and red pepper)
1/2 tsp table salt
1/4 tsp black pepper
1/4 tsp dried thyme
1/2 tsp caraway seeds
1 piece bay leaf
2 Tbsp lemon zest
1/2 pound corned beef brisket, cooked and diced
4 sheet whole-wheat phyllo dough
1/2 cup mustard
Heat a 10-inch nonstick skillet over medium heat. Add cabbage, garlic and broth. Sauté until cabbage is limp, stirring frequently, about 3 minutes.
Stir in potatoes O’Brien, salt, pepper, thyme, caraway seed and bay leaf. Cook until potatoes are hot, about 5 minutes. Stir in lemon zest and corned beef. Remove bay leaf. Remove from heat and cool mixture while preparing phyllo dough.
Line a baking sheet with parchment paper. Place one sheet phyllo dough, long-side facing you, on paper. Spray with cooking spray. Add second sheet of dough. Spray with cooking spray. Repeat twice more.
Preheat oven to 350°F.
Spoon corned beef filling across width of dough, starting 4 inches from bottom of dough. Mound filling into a 4-inch wide strip. Lift up bottom 4 inches of dough to cover filling. Using parchment paper as a guide, gently roll up phyllo dough. Place seam-side down on paper-lined cookie sheet. Ends of dough don't have to be tucked in. Spray strudel with cooking spray.
Bake until phyllo is browned, 30 minutes. Let sit 5 minutes. Cut into 4 slices and serve each with 2 tablespoons mustard. Source: Weight Watchers
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Provencal Beef Slow Cooker Stew
Servings = 6 - POINTS per serving: 4
1 pound lean beef round, cut into 1-inch cubes (London Broil)
1 serving cooking spray (5 one-second sprays per serving)
1 small onion(s), chopped
2 cup mushroom(s), sliced
2 medium garlic clove(s), minced
2 large carrot(s), sliced (about 1 cup)
15 oz canned pinto beans, drained and rinsed
1 1/2 cup canned beef broth
14 1/2 oz canned crushed tomatoes
1/2 tsp dried oregano, crushed
1/4 tsp dried thyme, crushed
1/2 tsp table salt
1/4 tsp black pepper
2 Tbsp thyme, fresh, or 2 whole sprigs, for garnish (optional)
Place beef in a 5-quart slow cooker. Coat a 12-inch nonstick skillet with cooking spray. Add onion, mushrooms and garlic. Sauté over medium-high heat 5 minutes, stirring occasionally. Add to slow cooker. Add carrots. Place half of beans in slow cooker. Place remaining beans in blender. Add 1/2 cup of broth to blender and puree. Add mixture to slow cooker. Add remaining broth, tomatoes, oregano, dried thyme, salt and pepper to slow cooker. Cover and cook on high setting of slow cooker for 6 to 7 hours. Garnish with fresh thyme. Yields about 2 cups per serving.
Source: Weight Watchers, In One Pot
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Beef Burgundy
Serving: one and one half cup - POINTS per serving: 6
2 tsp. canola oil
1# boneless beef round, cut into chunks
1/2 tsp. salt
1/4 tsp. freshly ground pepper
1 1/2 c. beef broth
1/2 c. dry red wine
2 potatoes, cut into cubes
1/2# white mushrooms, quartered
1 c. frozen small onions
2 garlic cloves, minced
1 tbl. chopped thyme or 1 tsp. dried thyme
1 bay leaf
2 tbl. flour
3 tbl. cold water
2 tsp. browning sauce
2 tbl. chopped parsley
Heat the oil in a large skillet over medium heat. Add the beef, then sprinkle with the salt and pepper. Cook, turning occasionally, until browned. 6 minutes.
Transfer the beef to a slow cooker. Add broth, wine, potatoes, mushrooms, onions, garlic, thyme, and bay leaf. Cover and cook until meat and veggies are fork tender, 4-5 hours on high, 8-10 hours on low.
About 20 minutes before the cooking time is up, combine the flour, water and seasoning sauce in a small bowl until smooth; stir in about 1/4 cup of hot liquid from slow cooker until blended. Stir flour mixture into the slow cooker. Cover and cook on high, until mixture simmers and thickens, about 15 min. Discard bay leaf. Stir in parsley just before serving.
Source: Weight Watchers, In One Pot
Beef and Spinach Sukiyaki
(Serving: generous one cup - POINTS per serving: 6)
8 oz. angel hair pasta
4 tsp. vegetable oil
2 tbl. sugar
1 pound beef tenderloin, trimmed of all fat and cut very thin
1/2 pound napa cabbage, cut into 1" pieces
1 bunch scallions, cut into 1" pieces
6 oz. fresh white mushrooms, halved
1 1/3 cups chicken broth
1/3 cup sake, dry white wine
1/4 cup soy sauce
1/2 pound firm tofu, cut into 1" pieces
1 - 6oz package fresh spinach
Cook pasta according to package. Rinse under running water; drain again. Wipe the pot dry.
Meanwhile, heat the oil in the same pot over medium heat. Sprinkle the sugar evenly in the pot and cook, stirring frequently, until the sugar turns caramel-colored.
Add half of the beef and cook over medium heat until just cooked through, about 2 minutes. Transfer the beef to plate. Repeat with the remaining beef. Reduce the heat to medium to prevent the sugar from burning.
Return the beef to the pot along with the pasta, cabbage, scallions, mushrooms, broth, wine, and soy sauce. Bring to a boil. Reduce the heat and simmer covered, stirring occasionally, until the vegetables are tender, about 5 minutes. Stir in the tofu and spinach, cook until the spinach wilts, about 1 minute.
Source: Weight Watchers, In One Pot
Mini Red-Curry Burgers
(Serving: 2 burgers with 2 tbl. sauce - POINTS per serving: 2)
1 medium zucchini
1/2 tsp + 1/8 tsp. salt
3/4# lean ground beef or turkey
2 tsp. Thai red curry paste
2 tbl + 1 tsp. grated onion
1/3 cup low-fat yogurt
Coarsely shred the zucchini; set aside 1/3 cup.
Combine the remaining zucchini, beef, 2 tbl. of the onion, 1/2 tsp. salt and the curry past in a bow. Form into 8 (2 1/2" burgers.
Spray a large nonstick skillet with Pam spray and set over medium-high heat. Add 4 of th burgers and cook until the meat is done to taste, 3-4 min. (be sure if using turkey that it is well done)
Set aside and keep warm. Repeat with the remaining burgers.
Yogurt Sauce:
Combine the yogurt, reserved 1/3 cup zucchini (save a bit for garnish) and the remaining 1 tsp. onion and 1/8 tsp. salt in a small bowl.
Serve with the burgers.
2 burgers with 2 tbl sauce=115 cal., carb 1 g, points=2.
Source: Weight Watchers, Take 5 Cookbook
Feta-Stuffed Chicken Burgers
POINTS® Value: 5 -
Servings: 4
1 pound(s) uncooked ground chicken breast
1 tbsp fresh oregano
1/4 tsp garlic powder
7 tbsp feta cheese, crumbled
4 item(s) reduced-calorie hamburger roll(s)
1 cup(s) lettuce, romaine, cut into thick strips
2/3 cup(s) roasted red peppers, sliced (without oil)
5 small olive(s), black, sliced (about 4 tsp)
Preheat grill or broiler.
In a medium bowl, combine chicken, oregano, garlic powder and feta; 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 on a bun with 1/4 of lettuce, 1/4 of peppers and 1 teaspoon of olives. Yields 1 burger per serving.
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Spiced Chicken Cacciatore
(POINTS® Value: 8 -
Servings: 4)
2 tsp olive oil
1/2 cup onion(s), chopped
2 medium garlic clove(s), minced
1 medium green pepper(s), diced
1 cup mushroom(s), sliced
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch pieces
2 tsp dried basil
1 1/2 tsp curry powder
1/2 tsp table salt
1/4 tsp black pepper
28 oz canned diced tomatoes
1/4 cup parsley, fresh, chopped
8 oz uncooked whole-wheat spaghetti
Heat oil in a large saucepan or stock pot over medium-high heat; add onion, garlic, green pepper and mushrooms.
Sauté until vegetables are tender and mushrooms release juice, about 4 minutes.
Add chicken and sauté until golden brown on all sides, about 5 minutes. Add basil, curry powder, salt and black pepper;
stir to coat.
Add tomatoes and bring mixture to a boil. Reduce heat to low, partially cover and simmer 15 minutes.
Remove from heat and stir in parsley.
Meanwhile, cook spaghetti according to package directions.
Transfer spaghetti to four shallow bowls and spoon chicken mixture over top. Yields about 1 cup of chicken mixture and 1 cup of spaghetti per serving.
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Lemon Chicken with Broccoli
(POINTS® Value: 3 -
Servings: 4)
2 Tbsp all-purpose flour
1/2 tsp table salt, divided
1/4 tsp black pepper, freshly ground
12 oz uncooked boneless, skinless chicken breast, thinly sliced
2 tsp olive oil
1 1/2 cup(s) fat-free, reduced-sodium chicken broth, divided
2 tsp minced garlic
2 1/2 cup(s) broccoli, small florets
2 tsp lemon zest, or more to taste
2 Tbsp parsley, fresh, chopped
1 Tbsp fresh lemon juice
On a plate, combine 1 1/2 tablespoons of flour, 1/4 teaspoon of salt and pepper; add chicken and turn to coat.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook, turning as needed, until lightly browned and cooked through, about 5 minutes; remove to a plate.
Put 1 cup of broth and garlic in same skillet; bring to a boil over high heat, scrapping up browned bits from bottom of pan with a wooden spoon. Add broccoli; cover and cook 1 minute.
In a small cup, stir together remaining 1/2 cup of broth, 1/2 tablespoon of flour and 1/4 teaspoon of salt; add to skillet and bring to a simmer over low heat.
Cover and cook until broccoli is crisp-tender and sauce is slightly thickened, about 1 1/2 minutes. Stir in chicken and lemon zest; heat through.
Remove skillet from heat and stir in parsley and lemon juice; toss to coat. Yields about 1 cup per serving.
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Chipotle-Yogurt Chicken Kebabs
(1 Kebab=4 pts.)
1/2 c. plain fat free yogurt
1 chipotle chile in adobo
1 large garlic clove, crushed
1 tsp. ground cumin
2/2 tsp. salt
1/4 tsp. pepper
1 1/2 pounds skinless, chicken breast, cubed
Cooking spray
Combine first 6 ingredients in a small bowl, stirring with a whisk.
Pour into a heavy-duty zip-top plastic bag.
Add chicken; seal bag, and toss to coat.
Marinate in refrigerator 1-2 hours, turning bag occasionally.
Thread chicken evenly onto 4 10" metal skewers;
place on grill rack coated with cooking spray.
Grill 11 min. or until done, turning once.
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Moroccan Chicken with Chile-Corn Salsa
(1 kebab with 1/2 c. salad = 6 points - For Core omit apricots)
Grated Zest and juice of 1/2 lemon
1 garlic clove, minced
1/2 tsp. ground cumin
1/2 tsp. ground cinnamon
1/2 tsp. hot paprika
1/4 tsp. salt
1# chicken thighs, cut into 1 inch pieces
1 chile pepper, minced
14/ c. chopped onion
1 garlic clove, minced
1 1/2 c. frozen corn kernels
1/4 c. chicken broth
1/4 c. whole-wheat couscous
4 dried apricot halves, chopped
1-2 tsp. jalapeno pepper sauce
Chopped fresh cilantro
Spray grill rack with nonstick spray and preheat. Soak 4 - 8" wooden skewers in water.Combine the lemon zest and juice, garlic, cumin, cinnamon, paprika, and salt in bowl.
Add chicken; toss to coat. Let skewers and chicken stand at room temp. for 20 min.Spray nonstick saucepan and set over med-hi heat. Add chile, onion and garlic; cook, stirring until the veggies are softened, about 5 min.
Add the corn and cook, stirring constantly, until well coated, about 1 min.
Stir in broth, couscous, apricots, and pepper sauce; bring to boil.
Cover and remove from heat. Let stand 5 min.Meanwhile, thread chicken on skewers. Place on grill, turning occasionally, until browned and cooked through.
Fluff couscous mixture with fork.
Serve at once with kababs, sprinkled with cilantro.
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Roasted Lemon Chicken with Potatoes
(4 servings - Points = 7)
1 tbl. olive oil, divided
1 large lemon, thinly sliced
1/2 tsp. fresh lemon juice
1/2 tsp. salt, divided
1/4 tsp. freshly ground pepper, divided
6 cloveds garlic, minced and divided
8 (3 oz.) skinless, boneless chicken thighs
1 tsp. chopped fresh or 1/4 tsp. dried rosemary
12 grape or cherry tomatoes
12 kalamata olives
8 small red potatoes, quartered
Rosemary sprigs (optional)
Preheat oven to 450°F.
Brush a 10" cast iron skillet with oil. Arrange lemon slices in a single layer in bottom of skillet.
Combine 1 tsp. oil, lemon rind, lemon juice, 1/4 tsp. salt, 1/8 tsp.pepper and 4 garlic cloves in a large bowl. Add chuicken; toss to coat. Arrange chicken in a single layer over lemon slices; drizzle with remaining lemon juie mixture.
Combine remaining 1 tsp. oil, salt, pepper, remaining garlic, rosemary, tomatoes, olives, and potatoes in bowl; toss to coat. Arrange potato mixture over chicken; drizzle with remaining oil mixture.
Bake for 1 hour or until chicken is done and potatoes are tender. Garnish with rosemary springs.
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Port-Glazed Chicken with Shallots and Dried Cherries
(Serves: 4 - POINTS per serving: 5)
4 skinless boneless chicken beasts
1/4 tsp. salt
1/4 tsp. freshly ground pepper
1 tbl. unsalted butter
3/4# shallots, halved
1/3 c. dried cherries
1/4 c. water
1/2 c. ruby port wine
Preheat oven to 375°F. Sprinkle the chicken with salt and pepper.
Melt the butter in Dutch oven, then add shallots. Cook, turning, until they soften, about 10 min. Transfer shallots to a bowl and set aside.
Add the chicken to Dutch oven. Cook over medium heat until browned, about 5 min.
Turn chicken; add the cherries and water and bring to boil. Scatter the shallots on top and transfer the pot to oven.
Bake, uncovered, until cooked through, 10-12 min. Transfer chicken to platter and keep warm.
Add wine to Dutch oven. Bring to a boil over med-hi heat and cook until mixture is reduced to a thin glaze, about 5 min.
Pour glaze over chicken. Serve.
Source: Weight Watchers
Mustard-Dill Chicken in Foil Packs
(Serves: 4 - POINTS per serving: 3)
1/4 cup Dijon mustard
1/4 cup plain fat-free yogurt
1/2 tsp garlic salt
1 Tbsp dried dill weed
1 pound uncooked boneless, skinless chicken breast(s)
Preheat oven to 350°F.
Combine mustard, yogurt, garlic salt and dill in a small bowl. Thoroughly coat chicken with mustard sauce.
Cut 4 sheets of aluminum foil large enough to wrap each chicken breast individually. Place a prepared chicken breast on each piece of foil. Gather foil loosely around chicken and fold over to seal.
Place foil packs on a nonstick baking sheet. Bake for 20 minutes. Using oven mitts and keeping your face away from steam, open foil. Broil chicken on foil until lightly browned and cooked through, about 3 to 5 minutes more.
Freezing and thawing instructions: If freezing, bake chicken for 20 minutes only. When foil packs are cool to the touch, place in plastic freezer bags and freeze. When ready to use, thaw chicken in the refrigerator, remove foil and cook at 350°F until chicken is golden brown, about 10 to 15 minutes.
Source: Weight Watchers
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Layered Mexican Chicken
(Serves: 12 - POINTS per serving: 6)
1 serving olive oil cooking spray (5 one second sprays)
2 pound uncooked chicken breast, boneless and skinless
30 oz canned black beans, rinsed and drained
4 cup fat-free sour cream
2 cup shredded reduced-fat Monterey Jack cheese,
or Mexican-style cheese blend
8 oz chopped green chilies, two 4-oz cans
2 tsp ground cumin
1/2 tsp black pepper
12 medium corn tortilla(s), cut into 2-inch strips
1 cup salsa, mild, medium or hot
Preheat oven to 350ºF. Coat a lasagna pan with cooking spray.
Place chicken in medium saucepan and fill with enough cold water just to cover chicken.
Set pan over high heat and bring to a boil. Reduce heat to medium and simmer until chicken is cooked through, about 10 minutes; drain.
When chicken is cool enough to handle, cut into 1-inch pieces.
Transfer chicken to a large bowl and add beans, sour cream,
1 cup of shredded cheese, chilies, cumin, and pepper; mix well and set aside.
Arrange half of tortillas in bottom of prepared lasagna pan, overlapping pieces to cover surface.
Top tortillas with half of chicken mixture, layer with remaining tortillas and then top with remaining chicken mixture.
Sprinkle with remaining cup of cheese.
Bake until filling is bubbly and cheese is melted, about 30 minutes.
Let stand 5 minutes before slicing into 12 pieces. Serve with salsa on the side.
Source: Weight Watchers
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Grilled Chicken Skewers with Satay Sauce
(Serves: 1 - POINTS per serving: 6)
8 pieces Tyson Boneless, Skinless Chicken Tenderloins, or other brand
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
3/4 cup fat-free sour cream
2 Tbsp reduced-fat peanut butter
1 Tbsp low-sodium soy sauce
2 tsp dark sesame oil
Preheat outdoor grill, stovetop grill pan or broiler.
Thread chicken tenders onto 8 individual metal or wooden skewers (if using wooden skewers, soak skewers in water first); season to taste with salt and pepper. Grill or broil skewers until chicken is cooked through, turning skewers frequently, about 5 to 7 minutes.
Source: Weight Watchers
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Pasta Primavera with Chicken
(Serves: 1 - POINTS per serving: 6)
1 tsp olive oil
1 cup mushroom(s), sliced
1 cup broccoli
1/2 cup canned tomato sauce, heated
2 oz cooked, skinless chicken breast(s), thinly sliced
1 tsp grated Parmesan cheese
3/4 cup cooked spaghetti
Sauté vegetables in olive oil. Toss pasta with vegetables, tomato sauce and chicken. Sprinkle with Parmesan cheese.
Source: Weight Watchers
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Honey-Soy Chicken with Mango Salsa
(Serves: 1 - POINTS per serving: 7)
1 Tbsp honey
1 Tbsp low-sodium soy sauce
1 Tbsp fresh lime juice
2 Tbsp cucumber(s), chopped
2 Tbsp ground coriander, chopped
1/4 small onion(s), finely chopped
1/8 cup mango(es), canned or fresh, chopped
2/3 cup cooked couscous
2 cup romaine lettuce
1 small tomato(es), sliced
1 Tbsp vinegar
1 tsp olive oil
4 oz uncooked chicken breast, boneless and skinless
Marinate chicken in honey and soy sauce.
Combine mango, onion, cucumber, coriander and lime juice and set aside.
Cook chicken breast in nonstick pan until tender and browned.
Serve chicken topped with mango salsa on a bed of couscous.
Complement with salad tossed with oil and vinegar.
Source: Weight Watchers
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Balsamic Chicken with Mushrooms
(Serves: 4 - POINTS per serving: 4)
2 tsp. vegetable oil
3 Tbsp. balsamic vinegar
2 tsp. Dijon mustard
1 large garlic clove(s), crushed
1 pound boneless, skinless chicken breast(s), four 4 oz pieces
2 cup mushroom(s), small, halved
1/3 cup chicken broth
1/4 tsp. dried thyme, crumbled
In a nonstick skillet, heat 1 teaspoon of oil.
In a medium bowl, mix 2 tablespoons of vinegar, the mustard and garlic. Add chicken and turn to coat.
Transfer chicken and marinade to skillet. Sauté chicken until cooked through, about 3 minutes on each side. Transfer chicken to a platter and keep warm.
Heat remaining teaspoon of oil in skillet. Sauté mushrooms for 1 minute. Add broth, thyme and remaining tablespoon of vinegar.
Cook, stirring occasionally, until mushrooms are deep brown, about 2 minutes longer.
Serve chicken topped with mushrooms.
Source: Weight Watchers
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Chicken Vegetable Kebab on a Bed of Rice
(Serves: 1 - POINTS per serving: 6)
2 Tbsp reduced-calorie Italian salad dressing
1 medium sweet red pepper(s), cut into 1-inch chunks
1 medium bell pepper(s), cut into 1-inch chunks
3/4 cup cooked brown rice
3 oz uncooked chicken breast, boneless and skinless
Marinate chicken in dressing. Preheat grill.
Place chicken cubes on a metal skewer one piece at a time, alternating with peppers.
Grill until chicken is no longer pink, turning once.
Serve with brown rice.
Source: Weight Watchers
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Chicken Bombay
(Serves: 4 - POINTS per serving: 6)
1/3 cup plain fat-free yogurt
1 tbl. grated peeled fresh ginger
1 tbl. mild cayenne pepper sauce
2 tsp. curry powder
1/4 tsp. salt
8 small skinless boneless chicken thighs, trimmed of fat
To prepare the marinade:
Combine the yogurt, ginger, pepper sauce, curry powder, and salt in a large zip-lock plastic bag; ad the chicken.
Squeeze out the air and seal bag; turn to coat the chicken. Refrigerate, turning the bag occasionally, at least 1 hour or overnight.
Spray the grill or broiler rack with nonstick spray, prepare the grill or preheat the broiler.
Remove the chicken from the marinade, scraping off any excess. Discard the marinade. Grill or broil the chicken 5 inches from the heat, until cooked through, 8-9 minutes on each side.
Note: Great on the George Foreman Grill, approximately 4-5 minutes.
Source: Weight Watchers Take 5 Cookbook, page 126
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Garlicky Seared Lamb Chops
POINTS® value | 3 - Servings | 1 chop with 2 tbl. vinaigrette
3 tbl. chicken broth
2 tbl. olive oil
1 shallot, minced
2 garlic cloves, minced
1 tbl. grated lemon zest
1 tbl. fresh lemon juice
1/4 c. chopped fresh mint
1 tsp. dried oregano
3/4 tsp. salt
4 bone-in lamb chops
1/2 tsp. ground black pepper
Chop garlic and mint. Save half the garlic and mint for the vinaigrette. Put lamb chops into a plastic bag and add 1 clove chopped garlic, 1/4 tsp. mint, salt, pepper and about a tbls. of olive oil. Put bag into fridge for a few hours to marinate.
To make the vinaigrette, combine the broth, 1 tbl. oil, shallot, 1 clove garlic, lemon zest, lemon juice, 1/4 tsp. mint, oregano and 1/4 tsp. salt to bowl. Set aside.
Take chops out of fridge for a while to bring to room temp before cooking. Spray skillet with Pam or use the George Forman to cook chops. They take about 3 minutes on each side.
Transfer to platter and spoon vinaigrette over chops.
Note: Sprinkle with feta cheese, if desired. Add one point.
Source: Weight Watchers, "Stir It Up Super Skillet Cookbook"
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Veal Scallopini with Lemon, Garlic and Pine Nuts
POINTS® value | 3 - Servings | 4
2 Tbsp all-purpose flour
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 pound lean veal leg, four 4 oz scaloppini cuts
1 serving olive oil cooking spray (5 one-second sprays per serving)
2 tsp light butter
1 Tbsp pine nuts, chopped
1 medium garlic clove(s), minced
3 Tbsp fresh lemon juice
1/4 cup fat-free chicken broth
1 Tbsp parsley, fresh, chopped
Mix together flour, salt and pepper on a large plate. Dredge veal in flour, coating both sides and patting off any excess. Coat a large, nonstick skillet with cooking spray; set over high heat. Sauté veal on both sides until nicely browned and firm, about 2 minutes per side (sauté in batches, if necessary, recoating the pan with cooking spray between each batch); remove and set aside. Add butter, pine nuts and garlic to pan and toss over medium heat until fragrant, about 2 minutes. Whisk in lemon juice and broth; bring to a simmer. Return veal to pan, along with any accumulated juices, just long enough to reheat, about 2 to 3 minutes. Place veal on dinner plates, top each with 1/4 of sauce, sprinkle with parsley and serve.
Source: Weight Watchers
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Shrimp Scampi
POINTS® Value: 5
Servings: 4
1 1/2 tsp olive oil
2 medium garlic clove(s), minced
1 1/2 tbsp shallot(s), finely chopped
1/4 cup(s) white wine, divided
1 tbsp fresh lemon juice, divided
2 tsp parsley, fresh, minced
1 tsp fresh tarragon, minced
1 tsp thyme, fresh, minced
1/4 tsp table salt
1/4 tsp black pepper, freshly ground
2 tbsp unsalted butter, at room temperature
1 1/4 pound(s) shrimp, jumbo-size, shelled and deveined*
Warm a large skillet over a medium-low heat; add oil and heat until shimmering. Add garlic and cook, stirring constantly, about 1 minute. Add shallots and sauté for 5 minutes. Add 2 tablespoons of wine and 1/2 tablespoon of lemon juice; stir, scrapping bottom of pan with a wooden spoon. Cook, stirring occasionally, until shallots are translucent, about 5 more minutes; allow to cool.
In a small bowl, combine shallots, parsley, tarragon, thyme, salt and pepper with softened butter; refrigerate until butter hardens (can be made 1 day ahead).
Preheat oven to 475°F.
Using a medium-sized oven-proof casserole dish or skillet, arrange shrimp in a ring, tails up and touching one another for support; place bits of chilled herbed butter around shrimp. Pour remaining wine and lemon juice in bottom of dish. (Or cook in four individual oven-proof dishes as pictured above.)
Roast in oven until shrimp turns pink and butter starts to sizzle, about 4 to 5 minutes. Yields about 3 jumbo shrimp per serving.
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Greek Shrimp with Orzo
POINTS® Value: 7
Servings: 6
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
2 Tbsp feta cheese, crumbled
Cook orzo in salted water 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 1/4 cups of orzo-shrimp mixture onto each of six plates and top each with 1 teaspoon of feta.
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1# small potatoes, sliced 1/4"
2 red onions, cut into 8 wedges (I used Maui onions)
5 tsp. extra-virgin olive oil
1 tsp. salt
1/4 tsp. freshly ground pepper
4 plum tomatoes, chopped
Chopped fresh oregano
1 tbl. balsamic vinegar
1 1/2# cod fillet
Preheat oven to 450 degrees F. Spray shallow baking pan with Pam.
Combine the potatoes, onions, 3 tsp. oil, 1/2 tsp. salt, and 1/8 tsp. pepper in a large bowl; toss well. Spread in single layer in baking pan. Roast, stirring occasionally, until veggies are slightly softened, about 20 min.
Meanwhile, combine tomatoes with remaining 2 tsp. oil, 1/2 tsp. salt, and 1/8 tsp. pepper; set aside. Sprinkle with oregano and vinegar before roasting.
Remove the baking pan from oven. Slide potatoes and onions to one side and place the fish on the other side. Spoon the tomato mixture on top of fish. Roast until the fish is just opaque in the center and potatoes are tender and lightly browned, 15-18 minutes.
Source: Source: In One Pot (Weight Watchers) Page 128
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Shrimp and Sausage Jambalaya
(Serving: 1 1/3 cups POINTS per serving: 7)
1 tbl. butter
1 large onion, chopped
1 green bell pepper, chopped
2 celery stalks, chopped
3 garlic cloves, minced
6z. turkey kielbasa, halved and sliced
1 1/2 cups long-grain rice
1 28z can whole peeled tomatoes, broken
1 can fat-free chicken broth
3/4 tsp. dried thyme
1/4 tsp cayennev 1# medium shrimp, peeled and deveined
Melt butter in Dutch oven over med. heat. Add the onion, pepper, celery and garlic. Cook stirring until softened, 7-8 min. Add kielbasa and cook 3 minutes longer.
Add rice and cook, stirring frequently, until lightly toasted, about 2 min. Add the tomatoes and their liquid, the broth, thyme, and cayenne; bring to boil.
Reduce heat and simmer, covered, until rice is tender, about 30 min.
Add shrimp to mixture and cook until just opaque in center and all liquid has been absorbed, 5-7 min. longer.
Servings: 1 1/3 cups
Source: Source: In One Pot (Weight Watchers) Page 138
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Fish and Chips with Salad
(Serves: 1 POINTS per serving: 6)
1 tsp. thyme, chopped
6 oz uncooked potato(es), uncooked, sliced into 1/4-inch slices
2 tsp. fresh lemon juice
4 oz halibut fillet(s)
1 cup cooked asparagus, steamed
1 cup mixed greens
2 Tbsp diet thousand island salad dressing, 10 calories per tsp.
Preheat oven to 450°F. Spray potato slices with cooking spray and sprinkle with thyme.
Season to taste. Bake on a nonstick baking sheet in a single layer, about 30 minutes, turning once.
Preheat broiler. Spray a pan with cooking spray. Sprinkle fish with lemon juice and season to taste.
Place on pan and broil until cooked through. Fish should flake when tested with a fork.
Complement with chips, salad tossed with dressing, and asparagus.
Source: Weight Watchers
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Slow-Baked Salmon with Lime-Mustard Coating
(Serves: 4 POINTS per serving: 6)
1 teaspoon lime zest
2 tablespoons olive oil
1 tablespoon dry bread crumbs
1 tablespoon finely chopped flat-leaf parsley
2 teaspoons mustard seeds
juice of large 1 lime
1 teaspoon Dijon mustard
1/8 teaspoon sugar substitute
4 5-ounce skinless salmon fillets
freshly ground pepper
Preheat oven to 250° F.
In a bowl combine the lime zest, olive oil, bread crumbs, parsley,
mustard seeds, lime juice, Dijon mustard, and sugar substitute.
Place the salmon fillets in baking dish, skinned sides down and sprinkle with pepper.
Place some of the lime coating on each fillet. Bake the salmon for 25- 30 minutes until done.
Serve hot or at room temperature.
Source: Marla
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Spicy-Crusted Salmon over Spinach
(Serves: 4 POINTS per serving: 7)
1 serving cooking spray (5 one second sprays)
1 Tbsp chili powder
1 Tbsp ground cumin
1 Tbsp paprika
1 tsp ground oregano
1 tsp sugar
1 1/2 pound Atlantic salmon fillet(s), cut into four 6 oz pieces
1 Tbsp olive oil
1 bunch spinach, steamed
Coat grill with cooking spray. Preheat grill.
Combine chili powder, cumin, paprika, oregano and sugar.
Rub salmon with spices and then drizzle with oil.
Grill salmon over medium heat, about 5 to 6 minutes per side.
Serve with spinach.
Source: Weight Watchers
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Broiled Pork Chops with Italian Vegetables
(Serves: 4 - POINTS per serving: 6)
1 tablespoon dry white wine or orange juice
1 clove garlic, minced
1/8 teaspoon pepper
4 pork loin chops, cut 1/2 inch thick (1-1/4 pounds total)
Nonstick cooking coating
2 medium zucchini or yellow summer squash, cut into thin strips
1 small green or sweet red pepper, cut into strips
1 small onion, sliced
3/4 teaspoon dried basil, crushed
1/2 teaspoon dried oregano, crushed
1/8 teaspoon salt
8 cherry tomatoes, halved
In a small bowl combine wine, garlic, and pepper; set aside.
Trim separable fat from pork chops.
Place on the unheated rack of a broiler pan.
Broil chops 3 to 4 inches from the heat for 6 minutes. Brush with wine mixture.
Turn and broil 6 minutes more or until juices run clear. Brush with remaining wine mixture.
Meanwhile, spray a large skillet with nonstick cooking spray.
Add zucchini or yellow squash, green pepper, onion, basil, oregano, and salt.
Cook and stir over medium-high heat for 4 minutes or until vegetables are crisp-tender.
Stir in tomato halves; reduce heat. Cover and cook 1 minute more.
Serve vegetables with pork chops.
Source: Marla
Chili-Rubbed Pork Chops
(Serves: 4 - POINTS per serving: 4)
1 1/2 Tbsp chili powder
1 Tbsp unpacked brown sugar
2 tsp ground cumin
1 tsp garlic powder
2 Tbsp Worcestershire sauce
20 oz lean boneless pork chop, four 1/2-inch thick chops
1 pound green snap beans, steamed
1/2 tsp fresh lemon juice
Preheat broiler and coat broiler pan with cooking spray.
In a small bowl, combine chili powder, sugar, cumin and garlic powder.
Add Worcestershire sauce and stir until paste forms.
Rub paste onto both sides of each pork chop,
place on prepared pan and broil 4 minutes on each side until inside is no longer pink.
Serve with string beans drizzled with fresh lemon juice.
Source: Weight Watchers
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Tuscan Pumpkin-White Bean Soup
(Serves: 6 - POINTS per serving: 2)
1 spray(s) olive oil cooking spray, or enough to coat pot
1 medium onion(s), coarsely chopped
15 oz canned pumpkin
3 1/2 cup(s) fat-free chicken broth
15 1/2 oz canned white beans, rinsed and drained
1/4 tsp ground oregano
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
6 tbsp grated Parmesan cheese
Coat a large soup pot with cooking spray and set over medium-low heat. Add onion, cover and cook until tender, stirring occasionally, about 6 minutes.
Stir in pumpkin, broth, beans and oregano; simmer 8 minutes.
In a blender, process soup in batches until smooth. (Note: Make sure not to overfill blender in order to avoid splattering.) Return soup to pot and reheat; season with salt and pepper.
To serve, ladle soup into bowls and top each with 1 tablespoon of grated cheese. Yields about 1 cup per serving.
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Ham and Black Bean Wraps
(Serves: 4 - POINTS per serving: 6)
1 sprays cooking spray
1 cup cooked lean ham, diced
1 cup canned refried black beans
1 cup canned black beans, drained and rinsed
4 medium whole wheat tortilla(s), warmed
1/2 cup fat-free black bean dip
2 Tbsp cilantro, fresh, chopped
1/4 cup low-fat shredded cheddar cheese, or low-fat Monterey Jack
2 medium scallion(s), chopped
Coat a nonstick skillet with cooking spray and place over high heat. Add ham and sauté until browned and crispy on edges, about 3 minutes.
Reduce heat to medium-low, stir in both beans and cook until hot, about 3 minutes.
Place a tortilla on a dinner plate. Top with 1/2 cup of beans, 2 tablespoons of dip, 1/2 tablespoon of cilantro,
1 tablespoon of cheese and 1/4 of scallions. Fold in sides of tortilla, roll up and repeat with remaining ingredients.
Yields 1 wrap per serving.
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Artichoke Quiche
(POINTS value = 2 - Servings =8)
1 sprays cooking spray
2 tsp olive oil
1 medium onion(s), red, thinly sliced
13 3/4 oz canned artichoke hearts, without oil
1/2 tsp dried tarragon
1 cup regular soy milk
2 large egg(s), lightly beaten
2 large egg white(s), lightly beaten
3 oz regular soy cheese, grated mozzarella variety, divided (about 3/4 cup)
1 tsp lemon zest
1/2 tsp table salt
1/4 tsp black pepper
Preheat oven to 350°F. Coat a 9-inch pie plate with cooking spray. Boil 4 cups of water in a medium saucepan.
Heat oil in a medium skillet over medium-high heat. Cook onion until softened, stirring occasionally, about 5 minutes. Add artichoke hearts and tarragon. Cook until artichokes are heated through, about 2 minutes.
Meanwhile, whisk together milk, eggs, egg whites, 1/2 cup of cheese, lemon zest, salt and pepper. Pour into prepared pie plate. Scatter onion mixture evenly over egg mixture. Sprinkle with remaining 1/4 cup of cheese.
To bake quiche, create a water bath: Set a large sheet pan with sides on a flat surface. Place pie plate on sheet pan. Pour hot water around pie plate so it goes 1/2 inch up sides of pie plate (do not get water on quiche). Carefully lift sheet pan to prevent splattering water and place in oven. Bake in water bath until quiche is set in center, about 45 minutes.
To remove pie plate from water bath, slide 2 large spatulas under pie plate and remove pie plate from oven (make sure to wear oven mitts). Leave sheet pan in oven so water can cool before removing pan from oven.
Turn oven to broil. Broil quiche 3 inches from heat until golden brown, about 2 minutes. Cool 5 minutes before cutting into 8 pieces.
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Grilled Portobello Burger with Basil Mayo
(POINTS value = 4 - Servings = 4)
1/4 cup basil, fresh, chopped
3 Tbsp reduced-calorie mayonnaise
1 tsp apple cider vinegar
1 pound portobello mushroom(s), caps (about 4 mushrooms)
4 serving olive oil cooking spray (5 one-second sprays), or enough to coat mushrooms
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
4 medium mixed-grain hamburger roll(s)
4 piece jarred roasted red peppers (water-packed), drained
4 slice red onion(s)
4 piece lettuce
Heat grill. 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-hot coals, 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 red pepper, mushroom, onion slice and lettuce leaf; top with remaining half of roll and serve.
Source: Weight Watcher's Website
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Quick Chinese Chicken Salad
(POINTS® value = 4 - Servings = 4)
4 cup packaged coleslaw mix (shredded cabbage and carrots), with broccoli
2 large tangerine(s), seedless, peeled and segments divided
9 oz cooked boneless, skinless chicken breast, chopped
1/2 cup radishes, sliced
1/3 cup tangerine juice, freshly squeezed or store bought
2 Tbsp honey mustard
1 medium jalapeno pepper(s), seeded and minced
1 Tbsp vegetable oil
1/4 tsp table salt
Place broccoli slaw, tangerines, chicken and radishes in a large salad bowl; set aside. Combine remaining ingredients and pour over salad; toss to coat. Yields about 2 cups per serving.
Source: Weight Watcher's Website
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Fiery Falafel
(POINTS per serving: 1/2 pita = 5)
1 10z. package falafel mix
1 1/4 cups water
6 tbl. light mayonnaise
2 tsp. minced chipotle en adobo
4 tsp. olive oil
4 onion or whole-wheat pitas
8 large romaine lettuce leaves
Combine the falafel mix and the water and let stand according to package directions. Meanwhile, combine the mayo and chipotle in a small bowl; set aside.
Drop the falafel mixture by 2 tablespoon measures onto a large sheet of wax paper. (You should have 20 mounds).
Heat 1 tsp. oil in a 12" nonstick skillet over medium high heat. Quickly shape 5 mounds of the falafel mixture into 2" patties and add to the skillet. Cook until the patties are golden and firm, 1-2 minutes on each side.
Transfer the patties to a plate and keep warm. Repeat 3 more times with the remaining falafel mixture and the oil, using 1 tsp. of the oil to cook each batch.
Spread the inside of each pita half with 1 1/2 tsp. of the chipotle mayo. Cut 4 of the falafel patties in half.
Fill each pita half with 2 1/2 falafel patties and 1/2 lettuce leaf.
Serve at once.
Source: Take 5 Weight Watchers Cookbook
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Curried Butternut Squash Soup
Core Recipe (Servings= 6 Points=3)
3 pound butternut squash, peeled, seeded and diced into 1 inch (2.5 cm) cubes
2 medium onion(s), quartered
29 oz fat-free chicken broth
1 1/2 tsp curry powder
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1/4 cup fat-free sour cream
1 medium scallion(s), thinly sliced, for garnish
Preheat oven to 425°F (220°). Place squash and onion in a large baking dish (baking sheet will also work). Pour in chicken broth and bake, uncovered, for 1 hour, stirring occasionally. Don¿t worry if some of the pieces get a bit browned ¿ this will add to the roasted flavor of the soup.
Remove from oven. Let cool about 15 minutes ¿ do not pour hot soup directly into food processor, or you risk it exploding. Purée in batches in blender or food processor.
Toast curry powder in a small skillet over low heat until fragrant, about 2 minutes ¿ be careful not to burn it. Stir into puréed soup. Season to taste and divide into six bowls (yields about a 3/4 cup per serving); top each bowl with 1 tablespoon of the sour cream. Garnish with scallions and serve.
Source: Weight Watchers
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Taco Soup
(POINTS per serving: 2 cups = 2)
3 cans of non-fat chicken broth
1 can Staggs chili 98% Fat Free
1 can black beans
1 can Mexican diced tomatoes
2 Tbl. taco seasoning
1/2 cup chopped onion
1 yellow summer squash
2-3 zucchini, sliced
Saute veggies in pan.
When tender, add all other ingredients.
Heat and serve.
Source: Weight Watchers
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New Year's Day 3 Bean Soup
(POINTS per serving: 1 cup = 3)
1 can Great Northern Beans
1 Can Navy Beans
1 Can Pinto Beans
1 pkg Lipton Soup/Dip Mix
1 Can Reduced Sodium, Fat Free Chicken Broth
8 oz frozen Sliced Carrots
10 1/2 Lean Center cut ham, all fat trimmed
Place all ingredients into crockpot and cook on high about 4 hours.
Special Weight Watchers Notes:
Estimated POINTS® Per Serving = 3
Estimated calories = 150
Servings =10 cups
For New Year's Day, you can substitute Black Eyed Peas for one of the beans.
Source: Weight Watchers
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Mini-Pita Snackwiches
(Serves: 4 POINTS per serving: 2)
4 small wheat pita(s), toasted and halved
1/4 cup store-bought hummus, three-pepper flavor
1/4 medium cucumber(s), cut into 24 slices
2 small radishes, cut into 12 slices
1/2 cup alfalfa sprouts
Spread each pita half with 2 teaspoons of hummus.
Fill each half with 3 cucumber slices, 3 radish slices and 1 tablespoon sprouts.
Source: Weight Watchers
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Hummus Pita Pocket
(Serves: 1 - POINTS per serving: 6)
1/2 large wheat pita(s), stuffed with:
2 oz low-fat cheddar or colby cheese, and
1/2 cup alfalfa sprouts, and
1/4 cup celery, diced, and
1/4 cup store-bought hummus, and
2 Tbsp canned pimento, chopped
1 medium pear(s)
Source: Weight Watchers
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Tuna Vegetable Wrap
(Serves: 1 - POINTS per serving: 6)
1/4 cup water-packed tuna fish, drained
2 tsp mayonnaise
1/4 cup cucumber(s), diced
1 medium flour tortilla(s), 6-inch 2
1 serving dill pickle(s), (optional)
1 medium pear(s)
1 cup carrot(s)
Combine tuna with mayonnaise. Season to taste and mix well.
Place mixture in center of tortilla and top with vegetables. Roll and secure with a toothpick.
Enjoy with pickle and save pear for dessert.
Source: Weight Watchers
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Turkey Club with Fresh Fruit and Mixed Greens
(Serves: 1 - POINTS per serving: 6)
2 slice high-fiber bread
1 tsp mayonnaise
2 Tbsp cucumber(s), thinly sliced
2 Tbsp jicama, thinly sliced
2 cup mixed greens
1/4 cup mushroom(s), thinly sliced
1/4 cup tomato(es), diced
2 Tbsp fat-free italian salad dressing
4 oz Shady Brook Farms 99% Fat-Free
Deli-Style Honey Roasted Turkey Breast
2 1 small apple(s)
Spread one slice of bread with mayonnaise. Layer with 1/2 cucumber slices, jicama slices and turkey.
Repeat and cover with remaining bread slice.
Toss salad with mushrooms, tomatoes and salad dressing.
Enjoy apple for dessert.
Source: Weight Watchers
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Black Bean and Cheese Burrito
(Serves: 1 - POINTS per serving: 5)
1/3 cup cooked black beans
1 medium flour tortilla(s), 6-inch
1 oz low-fat cheddar or colby cheese, shredded
1/4 cup salsa
2 cup spinach
1/2 small tomato(es), sliced
1/4 cup mushroom(s), sliced
2 Tbsp fat-free italian salad dressing
1/2 large banana(s)
Layer black beans on tortilla and top with cheese.
Microwave until cheese melts.
Roll up tortilla, top with salsa and serve with spinach,
tomato and mushrooms, tossed with dressing.
Enjoy banana for dessert.
Source: Weight Watchers
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Five Cheese Spinach Quiche
(Serves: 6 - POINTS per serving: 3)
1 serving cooking spray (5 one-second sprays per serving)
1 cup onion(s), yellow, sliced
10 oz chopped frozen spinach, thawed and well-drained
1 cup fat-free ricotta cheese
3/4 cup Kraft Free Shredded Cheddar Cheese, or other brand
2 slice Borden Fat Free Singles American Cheese, or other brand, torn
3 large egg(s), lightly beaten
1 tsp Dijon mustard
1 tsp dried oregano
1/2 tsp table salt
1/4 tsp black pepper
1/4 cup fat-free bleu cheese dressing
1/4 cup Kraft Non-Fat Grated Cheese Topping, or other fat-free parmesan cheese
Preheat oven to 375ºF. Coat a 9-inch nonstick pie pan with cooking spray.
Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add onion and sauté until soft and golden, about 5 minutes.
Transfer onions to a large bowl and add spinach, ricotta, cheddar cheese, American cheese, salad dressing, eggs, mustard, oregano, salt and black pepper.
Mix until well blended. Spoon mixture into prepared pan and smooth top with back of a spoon. Sprinkle with grated topping.
Bake until a knife inserted near center comes out clean, about 30 minutes. Let stand 10 minutes before slicing into 6 pieces.
Source: Weight Watchers
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Eggs Florentine
(Serves: 4 - POINTS per serving: 3)
2 average wheat English muffin(s), split in half
4 large egg(s)
1/4 tsp table salt
10 oz chopped frozen spinach, thawed and excess water squeezed out
1 Tbsp fat-free mayonnaise
1/2 tsp lemon pepper, seasoning
2 1/2 Tbsp shredded Parmesan cheese
Preheat oven to 350°F.
Place English muffins on a nonstick baking sheet. Crack one egg onto each muffin half and sprinkle with salt. Bake until eggs are just about set, about 10 minutes. Meanwhile, place spinach in a microwave-safe dish; cover and microwave on high until hot, about 1 to 1 1/2 minutes. Stir in mayonnaise and lemon pepper seasoning.
(Note: To save on preparation time in the morning, thaw frozen spinach by putting it in the refrigerator the evening before.)
Remove muffins from oven, top each with about 1/4 cup of the spinach mixture, sprinkle each with 2 teaspoons of cheese and serve. Yields one muffin per serving.
Source: Weight Watchers
Corn Casserole
POINTS® Value: 3
Servings: 8
2 spray(s) cooking spray, divided
1 slice(s) bacon, uncooked, finely diced
2/3 cup(s) onion(s), diced
2/3 cup(s) sweet red pepper(s), diced
1 tbsp all-purpose flour
14 3/4 oz canned cream-style white corn
3 medium corn on the cob, kernels removed* (about 1 3/4 cups)
1/4 cup(s) fat-free egg substitute
3/4 cup(s) low-fat Swiss cheese, shredded
1/4 tsp table salt
1/8 tsp black pepper, freshly ground
3/4 cup(s) seasoned croutons, whole-grain, coarsely crushed
Preheat oven to 350°F. Coat a 2-quart shallow baking dish with nonstick spray.
Cook bacon in a medium nonstick skillet over medium-low heat until crisp, about 5 minutes. Drain on paper towels and set aside. Pour off and discard drippings from skillet.
Add onion to skillet. Reduce heat and cook, stirring occasionally, until softened, about 4 minutes.
Add red pepper and cook, stirring occasionally, until vegetables are tender, about 6 to 8 minutes. Add flour and cook, stirring constantly, about 1 minute.
Transfer vegetables to a large bowl and let cool 5 minutes. Stir in bacon, canned corn, fresh corn, egg substitute, cheese, salt and ground pepper.
Spread corn mixture in baking dish. Top evenly with croutons and lightly spray croutons with cooking spray.
Cover with foil and bake 30 minutes. Uncover and bake until top is golden and center is set, about 15 minutes more.
Let stand 10 minutes before serving. Yields about 1/2 cup per serving.
Notes
*To remove the corn kernels from the cobs, cut off the ends of each cob. Stand the cob on its end, over bundt pan, holding it near the top. Hold a knife parallel to the cob and cut off the kernels using a sawing motion. Kernels will fall into pan.
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Mushroom Risotto
POINTS® Value: 5
Servings: 6
5 cup(s) vegetable broth, mushroom-flavor recommended
1 spray(s) cooking spray
2 tsp unsalted butter, divided
1 small onion(s), minced
1 pound(s) cremini mushrooms, shredded or thinly sliced (also known as baby bellas)
1/3 cup(s) white wine
1 1/2 cup(s) uncooked arborio rice
1/2 cup(s) grated Parmesan cheese, Parmigiano Reggiano recommended
1/2 tsp table salt, or to taste
1/4 tsp black pepper, freshly ground, or to taste
1/2 cup(s) parsley, fresh, minced
Place broth in a medium saucepan; bring to a boil. Reduce heat to low; cover to keep warm.
Meanwhile, coat a large saucepan with cooking spray; place over medium heat. Add1 teaspoon butter and cook until melted.
Add onion; cook, stirring, until onion begins to caramelize, about 7 to 10 minutes. Add mushrooms; cook, stirring occasionally,
until mushrooms release moisture, about 5 minutes. Add wine; bring to a boil. Reduce heat to low; reduce liquid by half, about 4 to 5 minutes.
Remove vegetables from pan; set aside.
Add remaining teaspoon of butter to same pan; cook until melted. Add rice; stir to coat with butter.
Pour about 1/2 cup warm broth into rice; stir to keep grains from sticking to sides of pan. Keep stirring until all of broth is absorbed.
Add another 1/2 cup warm broth and repeat process. Keep adding broth and stirring in this manner until all of broth is used and rice is just
cooked but not mushy (should still be slightly chewy), about 18 to 20 minutes.
Stir in vegetables and cheese. Season to taste with salt and pepper; stir in parsley.
Yields about 1 1/3 cups per serving.
Notes:
To make rice cakes out of leftover risotto, press risotto into bottom of a small container; place in refrigerator. In the next day or two,
remove risotto in one piece and cut into several slices. “Fry” risotto slices in a pan, coated with cooking spray and a little olive oil,
until a light crust forms. Serve with roasted or steamed vegetables over the top (could change POINTS values).
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Baked Squash
POINTS® Value: 1
Servings: 6
2 small yellow squash, sliced
1 medium zucchini, sliced
1 large tomato, peeled and cut into wedges
1 small onion, sliced and separated into rings
1 tablespoon olive oil
1 teaspoon dried basil
2 tablespoons grated Parmesan cheese
Preheat oven to 350°F. Combine vegetables, oil, and basil in a 1-1/4 quart casserole dish.
Sprinkle with cheese. Cover; bake 25-30 minutes. Makes 6 servings
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Greek Eggplant and Chicken Casserole
POINTS® Value: 8
Servings: 8
3 spray(s) olive oil cooking spray
2 medium raw eggplant, peeled and cut lengthwise into 1/4-inch-thick slices
3/4 tsp table salt
1 pound(s) uncooked ground chicken breast
1 cup(s) onion(s), sliced
2 medium garlic clove(s), minced
2 tbsp parsley, fresh, chopped
1/3 tsp dried parsley
1/3 tsp chives, dried
1/3 tsp dried tarragon
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 tsp table salt
1/2 tsp black pepper, freshly ground
28 oz canned diced tomatoes
2 tbsp canned tomato paste
3/4 cup(s) SoyaKaas Grated Parmesan Style Soy Cheese, or similar product
Preheat oven to 350ºF. Coat a 9 X 13-inch baking pan with cooking spray.
Place eggplant slices on paper towels and sprinkle with 3/4 teaspoon of salt; let stand 20 minutes to draw out moisture.
Meanwhile, coat a large nonstick skillet with cooking spray; set pan over medium-high heat. Add chicken; cook until browned, breaking up meat as it cooks, about 5 minutes. Add onion and garlic; cook, stirring often, until onion is soft, about 3 minutes more. Add fresh parsley, dried herbs, cinnamon, nutmeg and 1/2 teaspoon each of salt and pepper; stir to coat. Cook until herbs and spices are fragrant. about 1 minute.
Add tomatoes and tomato paste; bring to a simmer. Reduce heat to low and simmer, uncovered, until sauce thickens, about 15 minutes. Transfer mixture to a large bowl and set aside.
Off heat, coat surface of same skillet with cooking spray; set pan over medium-high heat. Wipe salt from eggplant slices with paper towel and add eggplant to hot skillet. Cook, until golden brown, about 2 minutes per side.
Arrange half of eggplant slices on bottom of prepared baking pan, slightly overlapping pieces to cover entire surface of pan. Top eggplant with chicken mixture; top with 1/4 cup of grated topping. Top with remaining eggplant slices and remaining 1/2 cup of grated topping.
Bake until top is golden brown and filling is hot, about 45 minutes. Let stand 10 minutes, slice into 8 pieces and serve.
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Apple and Carrot Salad
1 large apple(s), red, cored, thinly sliced and then cut into matchsticks
1 large apple(s), green, cored, thinly sliced and then cut into matchsticks
1 1/2 Tbsp fresh lemon juice, or less to taste
3 cup carrot(s), cut into matchsticks (many stores sell these precut)
1/4 cup chives, chopped
1 Tbsp olive oil
1 tsp sugar
1/2 tsp table salt
1/4 tsp black pepper, or more to taste
2 oz feta cheese, French-variety suggested, crumbled
Place apples in a large bowl and toss with lemon juice.
Add carrots, chives, oil, sugar, salt, pepper and cheese; toss to mix thoroughly. Yields about 3/4 cup per serving.
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Ginger-Sesame Asparagus
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. 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.
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Pineapple Coleslaw
1 pkg. coleslaw mix (small pkg.)
1 small can crushed pineapple in own juice
2 tbl. olive oil
Salt and pepper to taste
Combine all and refrigerate a couple of hours. Gets better with time.
4 servings - Point Value = 1 point per serving
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Eggplant Casserole
3/4 c. bread crumbs
Parmesan cheese
1 pkg. ground turkey (1.25 #)
3 links of spicy turkey sausage
1 large eggplant - peeled and cubed
1 onion - chopped
2 or 3 minced galic
1 large can tomatoes
1 green or red bell pepper, chopped
1 or 2 carrots - sliced thin
2 or 3 kinds of squash
2 tbl. hot salsa
basil
oregano
salt and pepper, to taste
Spray a pot and saute onion, galic and bell pepper. Add ground turkey and sausage and seasonings. Drain, if necessary.
Add tomatoes, carrots, eggplant and squash. When cooked, add 1/2 cup bread crumbs.
Put mixture into sprayed casserole dish. Sprinkle top with remaining bread crumbs and parm cheese.
Bake at 350°F. for 35-40 min. 8 servings
Point Value = 3 points per serving - Source: Weight Watchers - ref:09/03/05
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Tropical Fruit Salsa
(Serves: 8 - POINTS per serving: 1)
3 Tbsp red onion(s) or Maui onions, minced
2 cup pineapple, diced
1 1/2 medium mango(es), or 1 large, diced (about 1 1/2 cups)
2 1/2 Tbsp fresh lime juice
1 1/2 medium jalapeno pepper(s), or 1 large, seeded and minced
1/4 tsp table salt
3 Tbsp cilantro, or parsley, fresh, chopped
Soak onion in ice water in a small bowl for 15 minutes; drain. (Note: Soaking the onion in ice water removes its "bite" and helps to tone down the raw onion flavor in the salsa.)
Combine onion with remaining ingredients (except cilantro or parsley) in a medium bowl; cover and refrigerate until ready to serve. Stir in cilantro or parsley just before serving.
Can be refrigerated for up to 4 days. Yields about 1/2 cup per serving.
Source: Weight Watchers
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Spring Asparagus And Lemon Fettuccine
(Serves: 4 - POINTS per serving: 7)
2/3 Tbsp butter
2 tsp olive oil
1 pound asparagus, cut into 1-inch pieces
1/2 tsp table salt
1/4 tsp black pepper
1 large egg(s)
1 cup fat-free half-and-half cream
1 tsp cornstarch, mixed with 1 tablespoon water
1/2 pound uncooked fettuccine, cooked and kept hot(use whole wheat for more fiber)
1/4 cup parsley, fresh, chopped
2 Tbsp grated Parmesan cheese
1 Tbsp lemon zest
2 Tbsp fresh lemon juice
Place butter and olive oil in a large skillet and melt over medium heat. Add asparagus, sprinkle with salt and pepper and cook, stirring occasionally, until asparagus begins to brown, about 6 minutes. Remove from skillet and set aside. (Note: If using thick asparagus, peel the bottom of each stalk with a vegetable peeler and then slice each in half lengthwise to ensure they'll be properly cooked.)
Meanwhile, whisk egg and half and half together in a small bowl; add mixture to the same skillet used to cook the asparagus. Place skillet over medium heat and add cornstarch mixture, stirring constantly, until thickened. Add remaining ingredients and asparagus back to pot, stir to combine and serve immediately. Yields about 1 1/2 cups per serving.
Source: Weight Watchers
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Spinach and Feta Sauté
(Serves: 4 - POINTS per serving: 2)
2 tsp olive oil
1 medium onion(s), finely chopped
20 oz chopped frozen spinach, thawed and squeeze dried
1/4 tsp table salt
1/4 tsp black pepper
3 oz reduced-fat feta cheese, crumbled
In a large skillet, heat oil over medium heat.
Add onion and cook, stirring frequently,
until just golden, about 3 minutes.
Add spinach, salt and pepper, stirring to combine.
Cook until heated through, about 3 minutes; stir in feta.
Yields about 1/2 cup per serving.
Source: Weight Watchers
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Artichoke Tarts 
