Posted by sherry on March 01, 2001 at 19:30:36:
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
MARINATED STRING BEANS (WW 1970)
Categories: watchers, w, 1970, ww, beans, string, marinated
Yield: 1 Bowl
16 oz French cut string beans
8 oz Can cut mushrooms
3 tb Dehydrated onion
1 md Cucumber, diced
1 sm Jar pimentos, sliced
1/2 sm Cauliflower in small pieces
MARINADE
1/4 c Champagne Vinegar
1/4 c Water
ts MSG (optional)
pn Pepper to taste
1/4 ts Garlic powder
1/4 ts Seasoned salt
3 dr Liquid artificial sweetener
Place vegetables in non metal container.
Make marinade - pour over vegetables - refrigerate over night.
WW Handout 1970 == Courtesy of Dale & Gail Shipp, Columbia Md. ==
==========
MARINATED FLANK STEAK~ LOW-CAL (WW)
Categories: dish, main, ww, lowcal, steak, flank, marinated
Yield: 4 Servings
2 lb BEEF FLANK STEAK *
1 c BEEF BOUILLON
1 ts SALT
2 tb ONION FLAKES
1/8 ts GARLIC POWDER
1/8 ts GARLIC SALT
1/2 c SOY SAUCE
1 tb LEMON JUICE
2 ts SWEETENER, EQUAL TO 2 t.
* CUT FLANK STEAK INTO 1 INCH STRIPS.
-----------------------------------------------------
~------------- ~- LAYER STRIPS OF MEAT IN A SHALLOW DISH. COMBINE
REMAINING INGREDIENTS. POUR MARINATE OVER MEAT. PLACE IN REFRIGERATOR
FOR 2 - 3 DAYS. BROIL ON RACK 4 INCHES FROM HEAT OR BARBEQUE UNTIL
DESIRED DONENESS. DIVIDE INTO 4 EQUAL PORTIONS.
=========
SCRAMBLE-IN-A-POCKET WW
Categories: appetizers, ww, scrambleinapocket
Yield: 1 Servings
1/2 ts Olive oil
1/2 c Mushrooms
- sliced
1/4 c Onion, red
- diced
1/4 c Bell pepper, red
- diced
1/4 c Egg substitute
1 tb Cream cheese, light
- softened
1 Pita (1 oz)
In small skillet heat oil; add mushrooms, onion and pepper and cook
over medium-high heat, stirring frequently, until pepper is
tender-crisp, about 1 minutes. Add egg substitute and cream cheese
and cook, stirring constantly, until egg substitute is set, about 2
minutes. Using a sharp knife, cut 1/4 of the way around edge of pita;
open to form pocket. Fill pocket with egg substitute mixture.
Weight Watcher Exchanges: 1/2 Fat, 1 Protein, 2 Vegetables, 1 Bread,
35 Optional Calories.
Nutritional Analysis per serving: 190 calories, 11 g.
protein, 5 g. fat, 26 g. carbohydrate, 58 mg. calcium, 344 mg.
sodium, 7 mg. cholesterol, 2 g. dietary fiber.
Calories from fat: 22.5%
Original recipe from Weight Watcher "Simply Light Cooking."
Conversion and additional nutritional analysis by Rick Weissgerber.
==========
TROPICAL MUFFINS WW
Categories: fruits, breads, ww, muffins, tropical
Yield: 12 Servings
2 1/4 c Flour, all-purpose
1/4 c Sugar, granulated
1 tb Baking powder
6 tb Margarine, unsalted
1 1/2 c Pineapple, crushed, canned
- no sugar added
1 ts Vanilla extract
1/2 ts Coconut flavor, imitation
Preheat oven to 375. Combine flour, sugar and baking powder, cut min
margarine until mixture resembles coarse meal. Add remaining
ingredients, stir until mixture forms a sticky dough and leaves sides
of bowl ~ do not overmix. Spray 12 muffins cups with cooking spray,
divide batter amount cups. Bake until golden brown - about 30 to 35
minutes. Remove to wire rack and cool. Serve immediately or freeze.
Weight Watcher Exchanges: 1 Bread, 1-1/2 Fat, 35 Optional calories.
Nutritional Analysis per serving: 175 calories, 3 g.
protein, 6 g. fat, 27 g. carbohydrate, 103 mg. sodium, 0 mg.
cholesterol.
Calories from fat: 30%
Original recipe from Weight Watchers "Fast & Fabulous" cookbook.
Conversion by Rick Weissgerber. [GEnie D.WEISSGERBE]
===========
TUNA CASSEROLE (WW)
Categories: dish, main, lowcal, ww, casserole, tuna
Yield: 2 Servings
4 oz CHOPPED ONION
1/2 c SLICED CELERY
1 c MUSHROOMS, OPTIONAL
1 tb MARGARINE
2 tb FLOUR
1/2 ts SALT
1/8 ts PEPPER
1/2 ts DILL WEED
2 c GREEN BEANS, DRAINED *
1 c EVAPORATED MILK, SKIMMED
12 oz CANNED TUNA, DRAINED, FLAKED
* SAVE LIQUID FRON BEANS FOR LATER
-----------------------------------------------------
~------------- ~- IN A NON-STICK SKILLET COOK ONION, CELERY AND
MUSHROOMS OVER LOW HEAT FOR 5 MINUTES OR UNTIL TENDER. FIRST COVER
SKILLET TO CREATE STEAM THEN UNCOVER TO LIGHTLY BROWN THE VEGETABLES.
SPREAD VEGETABLES IN THE BOTTOM OF A 1 1/2 QUART CASSEROLE DISH. SET
ASIDE. IN THE TOP OF A DOUBLE BOILER MELT MARGARINE OVER SIMMERING
WATER. STIR IN FLOUR AND SEASONINGS. WHEN FLOUR MIXTURE BECOMES
BUBBLY, STIR IN RESERVED BEAN LIQUID AND MILK. COOK, STIRRING
OCCASIONALLY UNTIL THICKENED. WHILE SAUCE IS COOKING PLACE TUNA
EVENLY OVERVEGETABLES IN CASSEROLE DISH AND TOP WITH DRAINED GREEN
BEANS. POUR THICKENED SAUCE OVER BEANS. BAKE AT 350 DEG. F. FOR 15
MINUTES OR UNTIL HEATED THROUGH. DIVIDE INTO EQUAL PORTIONS AND SERVE
HOT.
================
TACO PIE (WW)
Categories: kooknet, lowcal, dish, main, ww, pie, taco
Yield: 8 servings
8 Canned biscuits
1 lb Ground Turkey
1 sm Onion,chopped
Salt and pepper
1 ts Beef bouillion granules
3/4 c Water
1 6 oz. can tomato paste
1 pk Taco seasoning
8 oz Mozzarella cheese,shredded
1. Press biscuits in pie pan. 2. Saute meat,onion, salt, pepper, taco
seasonings, water, tomato paste, and granules. Bring to boil and
reduce heat to low for 10 minutes. 3. Put 1/2 meat mixture on top of
biscuits, then 1/2 cheese, then repeat. 4. Bake at 400 degrees F. for
15 minutes.
Each Serving Provides: 3 P,1 B, 20 C
=============
VEGETABLE LASAGNA WW
Categories: lowcal, italian, vegetables, pasta, ww, lasagna, vegetable
Yield: 8 Servings
4 1/2 oz Lasagna noodles -- about 6
1 1/2 c Ricotta cheese -- part skim
1/2 c Fresh basil
1 tb Parmesan cheese
1/4 ts Salt
1/8 ts Black pepper
1 c Stewed tomatoes
1 c Peas -- fresh
1 c Roasted red peppers --
Chopped
1 1/2 oz Mozzarella cheese --
Shredded
Preheat oven to 350 degrees. In large pot of boiling water, cook
lasagna noodles 8-10 minutes; drain and rinse with cold water. Blend
ricotta cheese, basil, parmesan, salt and pepper. Spread half the
tomatoes in bottom of 11x7 baking pan; top with 3/4 cup ricotta
mixture; sprinkle with half the peas, red peppers and mozzarella
cheese. Repeat layering with remaining ingredients, ending with
cheese. Cover with foil and bake 25 minutes. Remove foil and bake
10-15 minutes longer, until bubbly. Exchanges: 1 P, 1/2 V, 1 B, 5 C.
Per serving: 174 cal, 5 gm fat.