Posted by sherry on March 01, 2001 at 19:27:10:
In Reply to: NEED HELP posted by CONNIE PAINE on March 01, 2001 at 18:08:55:
: MY HUSBAND AND I JUST JOINED WEIGHT WATCHERS. AND I WAS WONDERING IF ANYONE HAS SOME EASY DINNER RECIPES THAT OUR GOOD
: AND RESONABLE... THANKS CONNIE
TOMATO SOUP WITH CHICKEN MEATBALLS
Categories: soups, dish, main, wwatchers, lowfat, meatballs, chicken, with, soup, tomato
Yield: 1 Servings
3 oz Ground chicken
1/4 c Finely chopped onion, divide
2 ts Chopped fresh parsley
1/4 c Finely chopped celery
1/2 ts Vegetable oil
1 c Tomato juice
1/2 c Ready to serve chicken broth
1/4 ts Paprika
1/4 c Cooked elbow macaroni
Dash of pepper
In small mixing bowl combine chicken, 1 T. onion, and 1 t. parsley.
Shape into 6 equal meatballs; set aside.
In 1-quart microwavable casserole combine remaining onion, the celery
and oil, stirring to coat. Cover and microwave on HIGH (100%) for 2
minutes, stirring once halfway through cooking, until onion is
translucent.
Add tomato juice, borth, and paprika and stir to combine; mivrowave
on HIGH for 2 minutes. Add meatballs; cover and microwave on HIGH
for 2 minutes.
Add macaroni, remaining parsley, and the pepper and stir to combine.
Microwave on HIGH for 30 seconds, until meatballs are no longer pink.
Per serving: 1/2 Fat, 2 Proteins, 2 Vegetables, 1/2 Bread, 20
Optional Calories
278 Calories, 11g Fat
==============
SPICY STUFFED PEPPERS
Categories: wtwatchers, dish, main, peppers, stuffed, spicy
Yield: 4 Servings
4 lg Red bell peppers
2 ts Olive oil
1 c Minced onion
5 oz Lean ground beef
2 oz Chopped toasted Ca. walnuts
2 ts Chili powder, mild or hot
-- (or more, up to 3 tsp.)
1 ts Ground cumin
1/2 c Tomato sauce
1/4 c Raisins; chopped
10 sm Green olives with pimiento
1 ts Dried oregano
1/2 ts Instant beef bouillon
2 c Cooked long-grain rice
-- (white or brown)
Parsley sprigs; for garnish
"Be sure to get flawless, well-shaped peppers that will stand upright
in a baking dish to make this one-dish meal decorative, as well as
delicious."
With a paring knife, slice "lids" from peppers and set aside.
Carefully remove seeds and membranes, rinse with cold water and place
peppers in baking dish. Set aside.
In large skillet, heat oil over medium-high heat; add onion, beef and
walnuts and cook until beef is browned and onion is golden. Add chili
powder and cumin and cook, stirring constantly, for 2 minutes. Stir in
tomato sauce, raisins, olives, oregano, instant bouillon and 1/2 cup
water. Simmer 5 minutes; remove from heat; and stir in rice.
Preheat oven to 400 degrees F. Spoon 1/4 rice mixture into each
pepper and cover with reserved "lids". Pour 1/2 cup of water into
baking dish; cover tightly with foil and bake 50-60 minutes until
peppers can be pierced easily with a knife. Using a slotted spoon,
remove peppers to a platter, garnish with parsley sprigs for "stems"
if desired, and serve.
Each serving (1 pepper) provides: * 1-1/2 FA, 1/2 FR, 5 V, 1-1/2 P, 1
B, 10 C.
Per serving: * 430 cal, 13 g pro, 51 g car, * 20 g fat: 6 g poly, 7 g
mono, 4 g sat; * 508 mg sod, 27 mg chol.
Source: Wonderful World of Walnuts Weight Watchers Magazine
=============
SWEET 'N SOUR TUNA RICE SALAD
Categories: lowfat, wtwatchers, fish, dish, main, salads, salad, rice, tuna, sour, n, sweet
Yield: 4 Servings
3 tb Red wine vinegar
2 ts Granulated sugar
1/4 ts Salt
1/4 ts Pepper (or up to 1/2 tsp.)
8 oz Water-packed tuna
-- drained (reserve liquid)
-- broken into chunks
2 c Cooked long grain rice
-- (white or brown)
2 c Chopped peeled tomatoes
-- (fresh)
1 c Finely diced red onion
1 c Finely diced celery
1/2 c Chopped scallions
1/2 c Frozen peas; thawed
In a small bowl, combine vinegar, sugar, salt, pepper and 1
tablespoon of reserved tuna liquid.
In a large bowl combine remaining ingredients; add vinegar mixture and
toss. Let stand for 10 minutes; toss again and serve.
Each serving (1-1/2 cups) provides: * 2-1/4 V, 1 P, 1-1/4 B, 10 C
Per serving: * 274 cal, 22 g pro, 4 g car, * 1 g fat: 0 g poly, 0 g
mono, 0 g sat * 538 mg sod, 24 mg chol
Source: Wonderful World of Walnuts & Rice (Weight Watchers Magazine in
association with The Rice Council
and The Walnut Marketing Board)
=============
SURPRISE-CRUST PIZZA
Categories: wtwatchers, dish, main, pizza, surprisecrust
Yield: 4 Servings
3 c Cooked rice
1/4 c Parmesan cheese
1 Egg; beaten
1 md Onion; sliced into rings
1/2 md Green bell pepper; sliced
2 c Sliced mushrooms
2 Garlic cloves; minced
1 c Low-sodium tomato sauce
2 ts Oregano
1 ts Fennel seeds (optional)
4 1/2 oz Part-skim mozzarella cheese
-- shredded
Preheat oven to 425 F. Spray a 12" round pizza pan with nonstick
cooking spray.
In large bowl, stir together rice, Parmesan cheese and egg. Press
firmly into prepared pizza pan to form a "crust". Bake 20 minutes.
Spray large nonstick skillet with nonstick cooking spray. Add onion
and pepper and stir-fry until tender, about 5 minutes. Stir in sliced
mushrooms and minced garlic and cook until mushrooms are browned, 5-8
minutes.
Arrange vegetable mixture over baked rice "crust"; spread tomato sauce
evenly over pie. Sprinkle with oregano, fennel seeds if desired, and
mozzarella cheese.
Bake 10-15 minutes or until cheese is bubbling and browned. Cut into 8
wedges.
Each serving (2 wedges) provides: * 2-1/2 V, 2 P, 1/2 B, 10 C
Per serving: * 369 cal, 17 g pro, 54 g car, * 9 g fat: 1 g poly, 2 g
mono, 5 g sat * 275 mg sod, 76 mg chol
Source: Wonderful World of Walnuts & Rice (Weight Watchers Magazine in
association with The Rice Council
and The Walnut Marketing Board)
==============
PUMPKIN WALNUT LOAF
Categories: wtwatchers, dish, main, loaf, walnut, pumpkin
Yield: 4 Servings
1 c Minced onion
1/2 c Minced green bell pepper
1 c Finely diced fresh pumpkin
1/4 c Chicken broth
1 c Cooked long-grain rice
-- (white or brown)
6 tb Breadcrumbs
2 oz Ca. walnuts; finely chopped
1 Egg; beaten
2 tb Minced parsley
3/4 ts Salt
1/2 ts Dried leaf sage
1/4 ts Pepper
3/4 oz Grated Parmesan cheese
1 1/2 c Stewed tomatoes
"In season, use fresh, small pumpkins*; out of season use canned."
Preheat oven to 375 degrees F. Spray a large non-stick skillet with
nonstick cooking spray. Cook onion and bell peppers over medium heat,
stirring often, until onion is pale gold, about 5 minutes.
Add pumpkin and broth, cover and cook over low heat until pumpkin is
soft, about 7 minutes.
Remove from heat; add rice, breadcrumbs, walnuts, egg, parsley, salt,
sage and pepper; mix well.
Spray a 4-cup baking dish with nonstick cooking spray. Pack rice
mixture into dish; sprinkle with Parmesan and bake 25 minutes. Run
under broiler for 1-2 minutes until lightly browned on top.
Meanwhile, in a small saucepan, bring the stewed tomatoes to a boil
over high heat, stirring frequently. Cook, uncovered, until reduced
to 1 cup. Serve as is or puree in blender or food processor. Serve
loaf with sauce on the side.
Each serving (1/4 loaf with 1/4 cup sauce) provides: * 1 FA, 2 V, 1
B, 1 C.
Per serving: * 299 cal, 10 g pro, 38 g car, * 13 g fat: 6 g poly, 3 g
mono, 2 g sat * 362 mg sod, 57 mg chol
Source: Wonderful World of Walnuts & Rice (Weight Watchers Magazine in
association with The Rice Council
and The Walnut Marketing Board)
=================
SANCOCHO
Categories: wtwatchers, poultry, soupsstews, dish, main, sancocho
Yield: 4 Servings
1 ts Corn oil
3 oz Chicken breast; diced
3 oz Chicken thigh; diced
1 c Chopped onion
1/2 c Chopped celery
1/2 c Diced red bell pepper
1 ts -Minced jalapeno, or up to..
3 ts Minced jalapeno
2 ts Ground cumin
3 c Chicken broth
1 c Chopped plum tomatoes
1 c Fresh pumpkin* (or rutabaga)
4 oz Diced, pared sweet potato
1/2 c Corn kernels
-- fresh or frozen
2 tb Minced cilantro or parsley
2 c Cooked white rice
"There are many versions of this stew-soup in Central and South
America. Scented with cumin, it makes a hearty supper on a chilly
winter night."
In a medium nonstick saucepan, heat the oil over medium high heat. Add
chicken; cook, turning frequently, until lightly browned on all sides.
Remove chicken; set aside.
Add onion; cook until golden. Add celery, bell pepper, jalapeno and
cumin; cook, stirring, for 3 minutes.
Add broth, tomatoes, pumpkin and sweet potato; bring to a boil, reduce
heat, cover and simmer until sweet potato is tender. Add reserved
chicken and corn; simmer 10 minutes longer.
Sprinkle with cilantro and serve with rice.
Each serving provides: * 1/4 FA, 2 V, 1 P, 1-1/2 B, 15 C
Per serving: * 305 cal, 16 g pro, 50 g car, * 4 g fat: 1 g poly, 1 g
mono, 1 g sat * 102 mg sod, 30 mg chol
*Note: For best flavor, use small sugar pumpkins (about 2-3 pounds).
Cut in half, remove seeds and string with a large spoon, peel and
dice. Or you can bake the pumpkin whole in a roasting pan at 375 F
for about 1 hour, or until it can be easily pierced with a knife.
Allow to cool; remove seeds and string, and scoop out flesh with a
spoon. You may use prebaked or canned pumpkin in this recipe too.
Source: Wonderful World of Walnuts & Rice (Weight Watchers Magazine in