Posted by Jean on May 28, 2001 at 12:10:23:
Archive1
11 pilfered Weight Watchers recipes
Posted By: DSredTX (207.19.0.221)
Date: Sunday, 18 March 2001, at 2:30 p.m.
I pilfered these recipes that are all supposed to be
Weight Watchers recipes. Some of them have points
listed & some don't. The last 3 don't even have nutritional
information listed. I guess that means they are older
recipes. Either that, or the person who was typing them
all out got tired & left that off. LOL! - Donna/DSredTX
Weight Watchers: BEST CABBAGE SOUP
2 cup shredded cabbage
1 cup chopped leeks
1/2 cup diced carrots
1/2 cup diced celery
2 tsp. margarine
2 cloves garlic, crushed
4 cup water
salt and pepper to taste
2 packets Herb OX vegetable bouillon
Sauté cabbage, leeks, carrots, celery and garlic
in margarine until vegetables are tender. Add
water and Herb Ox and simmer.
Makes 4 servings
each 1 1/2 cup serving was equal to 2 vegetables,
1/2 fat, 5 optional calories.
As a variation, I would also add onions, and
sometimes 6-oz. of cubed potato (equal to 1/2 bread)
~~~~~~~~~~~~~~~~~~~~~~~
Weight Watchers: APPLE PANCAKE SOUFFLÉ
4 Points per serving
1 cup + 2 tbsp. all-purpose flour
3 tbsp. sugar
1/2 tsp. salt
1/2 tsp. cinnamon
2 cups egg substitute, fat free
2 cups skim milk
1 tsp. vanilla extract
2 tbsp. unsalted stick margarine
6 apples, peeled, sliced thin
3 tbsp. light brown sugar, firmly packed
1. Preheat the oven to 425º F.
2. In a large bowl, combine the flour, sugar,
salt and cinnamon; make a well in the center.
Add the egg substitute, milk and vanilla; whisk
until thoroughly combined.
3. Place the margarine in a 13x9-in. baking dish;
place in the oven until the margarine is melted
and sizzling, about 3 minutes. Add the apples and
mix gently to coat. Bake until the apples are
heated through, about 5 minutes. Pour the egg
mixture over the apples; sprinkle with the brown
sugar. Bake until the soufflé is puffed and
golden and a knife inserted in the center comes
out clean, about 35 minutes. Serve at once.
Serving Size : 8
"As a festive breakfast or luncheon entree, a
light supper dish or even as a dessert, this
fluffy golden soufflé more than satisfies.
Diane's family and guests look forward to having
it as often as possible."
Nutritional Info Provided with Recipe:
Per serving: 222 Calories, 3 g Total Fat,
1 g Saturated Fat, 1 mg Cholesterol,
271 mg Sodium, 38g Total Carbohydrate,
2g Dietary Fiber, 10g Protein, 109 mg Calcium.
Serving provides: 1 Bread, 1 Fruit/Vegetable,
1 Protein/Milk, 1 Fat, 30 Bonus Calories
POINTS per Serving: 4
~~~~~~~~~~~~~~~~~~~~~~
Weight Watchers: BACON HASH BROWN BAKE
2.24 Points Per Serving
4 cups potatoes, grated & cooked
8 strips bacon, cooked & crumbled
1/2 cup skim milk
1/3 cup chopped onion
1/2 tsp. salt
1/4 tsp. pepper
1/4 tsp. garlic powder
1 tbsp. reduced calorie margarine, melted
1/2 tsp. paprika
In a bowl, combine the first seven ingredients.
Transfer to a greased 9-in. pie plate. Drizzle
with margarine; sprinkle with paprika.
Bake at 350º for 35-45 minutes or until lightly
browned.
Makes 6 servings.
NOTES : Per serving: 98.3 cal, 5.2 g fat,
0.8 g fiber, 349 mg sodium
~~~~~~~~~~~~~~~~~~~~~~
Weight Watchers: BREAKFAST FRENCH TOAST
4 Points per serving (5 with syrup)
2 Slices low-cal bread
1/2 Banana sliced and mashed
1 Egg, beaten
1/8 cup Light Syrup (optional- 1 extra point)
Cinnamon
Blend beaten egg and mashed banana. Dip bread
in mixture(this will be lumpy) and fry bread
in pam sprayed pan until done.
Serve with syrup, and sprinkle with cinnamon.
Good and very filling.
Makes 1 serving.
~~~~~~~~~~~~~~~~~~~~~~
Weight Watchers: CINNAMON RAISIN FRENCH TOAST
3 Points Per Serving
3 egg whites or 1/3 cups egg substitute
3 tbsp. skim milk
1/4 tsp. ground cinnamon
1 tsp. vanilla
cooking spray
4 slices raisin bread
1. Combine egg whites, skim milk, cinnamon, and
vanilla in a medium bowl; stir with a wire whisk
until blended.
2. Spray a skillet or griddle with cooking spray,
heat over medium-low heat.
3. Dip bread into egg mixture, coating both sides
evenly. Gently place each slice of bread in the
skillet and cook for 2 or 3 minutes on each side
or until golden brown.
Makes 2 servings (2 slices each serving)
Calories 182, Fat 2 g, Fiber 2 g
~~~~~~~~~~~~~~~~~~~~~~
An amazingly yummy version of this well-loved
comfort food.
Weight Watchers: SCALLOPED POTATOES
1 quart potatoes, unpeeled, thinly sliced
2 1/2 cups soy milk (or nut milk-see below)
1 tsp. salt
1 tsp. onion powder or flakes, or 1/4 cup onion,
chopped
1/2 tsp. paprika
1. Place potatoes in a lightly oiled baking dish.
Liquefy all other ingredients and pour over potatoes.
2. Cover with parchment paper, then foil, and bake
for 1 to 1 1/2 hours at 375º F.
Test for doneness.
3. Remove foil and parchment paper, sprinkle with
paprika and return to oven just long enough to brown.
Tips: To make nut milk, pour 2 cups of water into
a blender. Blend on low while adding heaping 1/2 cup
of cashew nuts; continue blending at low speed for
30 seconds. Blend on high for 2 1/2 minutes until
creamy.
This makes for a richer dish, but is an alternative
for those who are looking to eliminate soy products
from their diet.
To lower the fat content, use "lite" soy milk.
Nutrition Information per ounce serving:
155 calories, 6.38 g protein, 29 g carbohydrate,
2 g fat, 190 mg sodium, 0 g cholesterol.
~~~~~~~~~~~~~~~~~~~
Weight Watchers: SUMPTUOUS APPLE PIE
Crust ingredients:
2 cups whole wheat pastry flour
3/4 cup finely ground almonds
1 cup apple juice, cold
1. Add flour and almonds to food processor and
process to mix. Then add apple juice slowly while
processing into a ball (should be sticky).
2. Roll out half of the dough for crust and place
in lightly oiled pie pan.
Filling ingredients:
2 - 3 tbsp. apricot preserves (optional)
1 - 2* cups red delicious or granny smith apples
peeled, cored, and thinly sliced.
1 tbsp. lemon juice
1/2 tsp. cinnamon
1/2 tsp. nutmeg
1/2 cup apple juice
1/4 cup Sucanat (or other sweetener)
3 tbsp. arrowroot
1/4 cup raisins (optional)
*When I found this recipe this read 12 cups
of apples. That seemed like way too many
apples for one pie. So I changed it to read
1 - 2 cups. - DSredTX
1. Put apricot preserves in thin layer on bottom
of uncooked pie crust, if desired.
2. Combine all other filling ingredients in a medium
sized saucepan and cover. Slowly, and at low heat,
simmer about 10 minutes, stirring often. Be careful
not to burn. Apples should be lightly tender.
3. Place filling mixture in pie shell with a large
spoon. Criss-cross top with pastry strips.
Bake at 375º F., covered with foil, for 1 hour.
4. Remove foil and brown the crust for 5 minutes
at 400º F.
5. Allow pie to cool for 10 minutes before cutting.
Tips: Brush top with orange juice before baking
for glaze.
This recipe is higher in fat, because of the almonds
used in the crust.
Sucanat is 100 percent organic cane sugar. It is
usually available in natural food stores.
Nutrition Information per serving:
329 calories, 7 g protein, 64 g carbohydrate,
7.5 g fat, 4 mg sodium, 0 g cholesterol
~~~~~~~~~~~~~~~~~~~~~
Weight Watchers: FRENCH ONION SOUP
(Serves 6)
Serve in soup bowls and top each with
1/2 teaspoon of nutritional yeast
2 lbs. onions, French cut, quartered
2 tbsp. whole wheat pastry flour
1/8 tsp. Cumin
6 cups water
1/4 cup vegetarian beef-style broth powder
5 tbsp. miso, traditional
1 tbsp. tamari
1 tsp. Worcestershire (without anchovies)
1 tbsp. onion powder
Dash freshly ground black pepper
Nutritional yeast
1. Sauté onions in stock or water to lightly
caramelize. This should take 20-25 minutes,
but is well worth it as the caramelizing adds
a rich, sweet flavor. Add liquid while
caramelizing.
2. Add flour and cumin; stir to coat onions.
3. Combine water and remaining ingredients. Bring
to a boil and add onion mixture.
4. Simmer until onions are cooked.
Nutritional Information for 1 Serving:
110 calories, 1.5 g fat. Percent of Fat = 11
* Freezer Friendly
~~~~~~~~~~~~~~~~~~~~~~
Weight Watchers: PEPERONATA
(Makes 2 quarts, Serves 6)
Serve over pasta, rice or baked potato.
4 cups onions, French cut
4-5 cloves garlic, sliced
1/4 tsp. crushed hot pepper
4 bay leaves
2 cups vegetable stock or water
6 yellow, red, and green peppers, cut in strips
2 tbsp. red miso
4 tomatoes, peeled and chopped,
or 1 (28-oz.) can, chopped
1 tbsp. arrowroot dissolved in 1/4 cup tomato
juice or water
Freshly ground black pepper, to taste
1. Sauté onions, garlic, and crushed pepper in
1/2 cup stock for 5 minutes.
2. Add pepper strips, bay leaves, and 1/2 cup
more stock, and cook for 5 minutes over medium
flame, stirring often.
3. Dissolve miso in 1/2 cup hot stock.
4. Add mixture plus chopped tomatoes and remaining
stock and cook 5-7 minutes longer or until peppers
are tender.
5. Push peppers aside and add dissolved arrowroot
mixture into liquid; stir to thicken.
6. Add black pepper to taste.
~~~~~~~~~~~~~~~~~~~~~~
Weight Watcher: GRAPEFRUIT VINAIGRETTE DRESSING
Serve over salad or steamed vegetables.
1 cup unsweetened grapefruit juice
1/3 cup vinegar
4 tbsp. water
2 cloves garlic
1/2 tsp. basil
1/4 tsp. thyme
1 tsp. chopped fresh parsley
Freshly ground pepper
1/4 tsp. guar gum
1. Place all ingredients in blender and blend at
high speed
*Keep Refrigerated
~~~~~~~~~~~~~~~~~~~~~~
Weight Watchers: LEMON MOUSSE
Makes 1 quart - Serves 8
3 cups pineapple juice
1/2 tsp. salt
1/2 cup orange juice concentrate
1 tbsp. lemon zest (yellow part only)
1/2 cup arrowroot
6 tbsp. lemon juice
6 tbsp. honey, to taste
Orange peel strips, for garnish
1. Combine all ingredients in a blender. Whiz
until smooth.
2. Pour into saucepan and cook until thick,
stirring constantly for 5-7 minutes.
3. Place in glass stemmed glasses and set in
refrigerator to sit>>>
18 Weight Watchers recipes - all with points listed.
Posted By: DSredTX (207.16.163.86)
Date: Saturday, 31 March 2001, at 3:14 p.m.
Weight Watchers: TACO SOUP
1 lb. lean hamburger meat
1 onion
3 (16-oz.) cans chili or pinto beans (not drained)
1 can whole kernel corn (not drained)
1 can diced tomatoes (optional)
1 can peppers (optional)
1 (8-oz.) Can tomato sauce
1 pkg. Taco seasoning
1 pkg. Hidden Valley Ranch dressing mix
(do not mix the dressing use it dry)
Fry hamburger and onion. Drain off grease
Combine all other ingredients and simmer for
20 minutes.
This recipe will freeze for three months.
MAKES: 12 - 1 cup portions = 3.5 pts each portion
~~~~~~~~~~~~~~~~~~~~~~~~
Weight Watchers: SPINACH AND CHICKPEA SOUP
2 envelopes Lipton Recipe Secrets Soup/Dip Mix
5 cups of water
1 (10-oz.) box frozen spinach, defrosted
1 (14-oz.) can chickpeas, drained
Mix all ingredients together.
Bring to a boil and lower to simmer.
Simmer for 15 to 10 minutes.
MAKES:
4 portions = 1.5 pts each portion
2 portions = 3 pts each portion
~~~~~~~~~~~~~~~~~~
Weight Watchers: BLACK BEAN SOUP
1-1/2 tsp. olive oil
1/4 cup onion, chopped
3/4 tsp. ground cumin
1/2 tsp. ground oregano
1/8 tsp. thyme
1 lb. canned black beans, drained
1/2 lb. canned crushed tomatoes
3/4 cup beef stock
1/4 cup salsa
2 tbsp. light sour cream
2 tbsp. scallions, finely chopped
Heat oil in a heavy non-reactive saucepan over
medium high heat. Sauté onion 4-5 minutes or
until onion turns golden.
Stir in next 3 ingredients and sauté 1 minute,
stirring constantly.
Transfer to a food processor or blender. Add
next 4 ingredients and purée until mixture is
smooth. Return mixture to pan and simmer over
low heat 20 minutes, stirring frequently.
Serve soup with a dollop of sour cream and
sprinkled with scallions
MAKES:
4 portions = 2 pts each portion
~~~~~~~~~~~~~~~~~
Weight Watchers: TORTOLINI SOUP
1/2 pkg. Tortolini- I use mushroom or chicken
2 cups chicken broth
1 pkg. chopped frozen spinach
1 large can crushed tomatoes
1-3 cloves garlic, chopped
Combine all of the above ingredients, except
the tortolini, and bring to a boil. Cook the
tortolini in the broth until cooked (see the
package directions).
MAKES:
4 hearty portions = 3 pts each portion
Variations: Add some hot sauce to give it a zing
and a shake or two of parmesan cheese.
~~~~~~~~~~~~~~~~~~
Weight Watchers: LIGHT LENTIL SOUP
(This is a double recipe, which makes quite a bit)
1 lb. carrots, peeled and sliced
1 large onion, chopped
2 (15-17oz.) cans Italian style stewed tomatoes
1 lb. lentils, rinsed and drained
2 cloves garlic, minced
2 tsp. of leaf thyme
1 1/2 tsp. salt
1 tsp. black pepper
2-3 bay leaves
10 cups water
Juice of one medium to large lemon
Low boil (more than a simmer, but less than a
rolling boil) everything in a big pot (like a
5-qt. Dutch oven) for 30-40 minutes. It needs
to be watched until you get the temp. right so
the liquid doesn't burn off.
After the 30-40 minutes, take it off the heat
and stir in the lemon juice.
Let sit for 5 minutes and serve.
MAKES:
4 hearty portions = 2 pts each portion
8 regular portions = 1 pts each portion
~~~~~~~~~~~~~~~~~~~~
Weight Watchers: SWEET & SAVORY WINTER SQUASH SOUP
4 cups baked winter squash pulp (acorn,
butternut, etc.)
1 (8-oz.) can chicken broth
1 cup low fat or fat free evaporated milk
1-2 tbsp. sweet curry powder
garlic powder
cayenne powder
salt
(all spices should be to your taste)
Put the squash and the chicken stock in a heavy
sauce pan; heat and blend thoroughly.
Remove from heat and with a food processor or
blender, purée the mixture until it is smooth.
Return the stock/squash purée to the pan and
to the heat. Add the evaporated milk, and blend
well.
Add the other seasonings. (NOTE: Curry should
be the predominate flavor.)
Cook for about another 10 minutes until the
flavors meld together.
MAKES:
2 hearty portions = 4 pts each portion
4 regular portions = 2 pts each portion
~~~~~~~~~~~~~~~~~~~~~~~
Weight Watchers: ORANGE BANANA CINNAMON BREAD (ABM)
1 1/2 tsp. Yeast
2 cups Bread Flour
2/3 tsp. Salt
1/3 tsp. Orange Peel, Grated
1 tsp. Cinnamon
2 tsp. Sugar
1/3 cups Mashed Bananas
2 tsp. Light Olive Oil
1/2 cup Orange Juice
This is for use with an Automatic Bread Maker.
Follow manufacturer's directions.
MAKES:
8 portions = 3 pts. each portion
~~~~~~~~~~~~~~~~~~
Weight Watchers: LOW-SUGAR TRIPLE LEMON MUFFINS
2 cups Flour
1/4 cup Fructose
4 packets Equal® Sweetener
1 tsp. Baking Powder
1/2 tsp. Baking Soda
1/4 tsp. Salt
3 tbsp. Low Calorie Margarine, Melted
1 tsp. Lemon Rind, Grated
2 tbsp. Fresh Lemon Juice
2 large Eggs
8-oz. Sugar Free Lemon Yogurt
Preheat oven to 400º F.
Combine flour, fructose, Equal®, baking powder,
baking soda and salt in a medium bowl. Make a
well in center of mixture. In small bowl combine
margarine, lemon rind, 2 tbsp. lemon juice, eggs
and yogurt; stir well with a whisk.
Add to flour mixture, stirring just until moist.
Spoon batter into each of 12 muffin cups coated
with cooking spray.
Bake for 15-20 minutes.
Tops will brown quickly because of fructose, check
with a toothpick to verify that they are done.
MAKES:
12 portions = 3 pts each portion
~~~~~~~~~~~~~~~~~~
Weight Watchers: WHITE CHILI
2/3 cup dried Great Northern beans
2 (14 1/4-oz.)cans fat-free chicken broth
Cooking spray
2 tsp. vegetable oil
1 cup chopped onion
1/2 cup sliced green onions
2 garlic cloves, minced
1 lb. ground chicken or turkey breast
1 cup fresh corn kernels OR frozen whole-kernel
corn, thawed
1 tbsp. chili powder
1/2 tsp. salt
1/4 tsp. ground cumin
1 (4.5-oz.) can chopped green chiles
2 tbsp. yellow cornmeal
Chopped green onions (optional)
Sort and wash beans; place in a large dutch oven.
Cover with water to 2 inches above beans. Bring
to a boil; cook 2 minutes. Remove from heat; cover.
Let stand 1 hour. Drain beans; return to pan.
Add broth; bring to a boil. Cover, reduce heat and
simmer 1 houror until tender.
Remove 1/4 cup cooked beans with a slotted spoon;
mash with a fork. Return mashed beans to pan; set
aside.
Coat a nonstick skillet with cooking spray; add oil,
and place over medium-high heat until hot. Add onion,
slice greed onions, and garlic; sauté until tender.
Add chicken; cook until browned, stirring to crumble.
Add chicken mixture, corn and next 4 ingredients to
bean mixture in pan. Bring to a boil. Reduce heat,
and simmer, uncovered 20 minutes. Sprinkle cornmeal
over chili; cook until thick, stirring frequently.
Ladle into bowls; top with chopped green onions, if
desired.
MAKES:
4 hearty portions
(about 1 1/2 cups per serving = 3 pts each portion)
~~~~~~~~~~~~~~~~~~
Weight Watchers: TORTILLA TORTE
1 1/2 cups shredded cooked chicken
1/2 cup + 1/4 cup grated cheddar cheese, divided
1/4 cup sliced green onions
1 cup light sour cream
1 tbsp. taco seasoning mix
1 cup salsa
4 flour tortillas
Preheat oven to 400º F.
Line a round pizza pan with aluminum foil.
Spray foil with nonstick cooking spray.
In a large bowl stir together cooked chicken,
1/2 cup cheese, onions, sour cream, and taco
seasoning.
Lay 1 tortilla shell on the pan. Spread the
top with 1/4 of the salsa. Spread with 1/3 of
the meat mixture. Repeat with a shell, salsa,
meat mixture and finish with a shell.
Top this last shell with remaining salsa.
Bake for 20 minutes.
Sprinkle the top with the remaining 1/4 cup
cheese; bake for an additional 10 minutes.
MAKES:
4 hearty portions = 7 pts each portion
~~~~~~~~~~~~~~~~~~
Weight Watchers: CHICKEN THAI MARINADE
1/2 cup A-1 Steak Sauce
1/3 cup peanut butter
2 tbsp. soy sauce
In small non-metal bowl, combine steak sauce,
peanut butter and soy sauce.
Place skinless chicken (or your choice of lean
beef or pork) in bowl and cover well with
marinade.
Cover bowl and place in refrigerator for at
least 1 hour.
Bake on a rake at 350º F. until meat is done.
This adds approx. 1 pt per portion to the meat.
~~~~~~~~~~~~~~~~~~~
Weight Watchers: POTTED CHICKEN PIE
1 can Cream of Chicken Fat Free Soup
1 pkg. frozen mixed vegetables, thawed
1 cup cubed cooked chicken (you can also use
Swanson White Chicken 5-oz. can)
1/2 cup skim milk
1 egg (or use eggbeaters to lower the points)
1 cup Bisquick Reduced Fat Baking Mix
Preheat over to 400º F.
Mix soup, vegetables and chicken. Pour into
9-in. pie pan.
Mix milk, egg and Bisquick. Pour over chicken
mixture.
Bake 30 minutes or until golden.
MAKES:
4 hearty portions
(1/4 of the pie)= 5 pts each portion
~~~~~~~~~~~~~~~~~~~~
Weight Watchers: CHRISPY CHICKEN
4 (4-oz.) skinless, boneless chicken breasts
1/4 cup Fat Free Ranch Dressing
1/2 cup Corn Flakes, crushed
spices of choice (parsly, garlic powder,
onion powder, etc.)
salt (optional)
Pam
Preheat oven to 350º F.
Mix spices, salt, and corn flakes in a bowl
and set aside.
Dip chicken in Fat Free Ranch Dressing, roll
chicken in corn flake mixture. Spray rack with
pan under it with pam. Put chicken on rack;
cook until chicken is done, about 45 minutes to
1 hour.
MAKES:
4 hearty portions = 4.5 pts each portion
~~~~~~~~~~~~~~~~~
Weight Watchers: CHICKEN TONIGHT "QUICKIE"
12-oz. cooked shredded chicken
1 jar "chicken tonight" cream of mushroom sauce
1/2 bag (family size 10 servings per bag) mixed
vegetables (carrots, corn, lima bean, green
bean, etc.)
2 cups long grain white rice (you can use brown)
4 cups water
2 chicken bouillon cubes
In a large sauce pan combine the first three
ingredients and bring to a boil. Lower the heat
to medium.
While that is cooking, in a large microwave bowl
combine the rest of the ingredients and cook the
rice (my directions said 5 min. on high and then
15 min. on 50%).
When the rice is done the vegetables should be
cooked (kind of like pot pie veggies).
Take 1/4 of chicken mixture pour over 1 cup rice
and eat to your hearts content.
MAKES:
4 hearty portions = 9 pts each portion
~~~~~~~~~~~~~~~~~~~~~~
Weight Watchers: SAUCY CHICKEN
8 (4-oz.) boneless, skinless chicken breasts
2 jars "chicken tonight" cream of mushroom sauce
4 medium baking potatoes
1 (16-oz.) large bag of tiny carrots
Put all ingredients into a crock pot type pot on
about 350º F. (moderate heat). Cook until chicken
done...about 1 1/2 hours.
MAKES:
8 hearty portions = 7 pts each portion
~~~~~~~~~~~~~~~~~~~
Weight Watchers: PASTA AND TURKEY "BALLS"
3 lbs. low-fat ground turkey
1 cup regular raw quaker oats
3 tbsp. fat free Parm Plus by Kraft, garlic herb flavor
1-2 tbsp. paprika
3 tsp. dry vegetable bouillon crystals
2-4 tsp. crushed garlic
2-3 tbsp. onion flakes (real onions may be used)
salt
1 lb. sliced mushrooms
2 jars Ragu Chunky Garden style Tomato, Spinach & Cheese
10 cups cooked pasta (your choice)
Preheat oven to 375º F.
Mix first 8 ingredients together (seasoning should
be to taste).
Sauté mushrooms in pam.
Put Ragu in large stove top dutch oven pan and add
mushrooms. Allow Ragu to simmer.
While Ragu simmers make 80 big marble size turkey
"balls". Put turkey "balls" on cookie sheet sprayed
with pam.
Cook turkey "balls" in the oven for 15 minutes.
Remove turkey "balls" from the oven and place in
the Ragu sauce. Simmer until turkey "balls" are
done, about 30 minutes.
Each portion equals 8 turkey "balls", 1 cup pasta
and 1/10th of the sauce.
MAKES:
10 hearty portions = 9 pts each portion
~~~~~~~~~~~~~~~~~~
Weight Watchers: RICE AND BEANS WITH SPINACH AND PEPPERS
1 can tomatoes, crushed canned
2 cans kidney beans, WHOLE CAN
2 pkg. spinach, frozen
1 pkg. Vegetable Protein Crumbles
3 pkg. taco seasoning mix
1 jar tomato sauce, healthy choice
2 pkg. Pepper Strip Stir Fry
2 cups brown rice, not cooked
3 cups water
Put first 7 ingredients in a slow cooker and cook
for approx. 2 hrs.
Add last 2 ingredients and cook until rice is done.
MAKES:
8 portions = 6 pts each portion
12 portions = 4 pts each portion
~~~~~~~~~~~~~~~~~~
Weight Watchers: SOUTHWESTERN PASTA
1 tbsp. Salt
1/2 lb. Rotelle "wagon wheel shaped" pasta (should
make 5 cups = 3 pt each)
1 (16-oz.) jar mild salsa
1 (4-oz.) can chopped green chilies, drained
2 (15-oz) cans black beans, rinsed and drained
(1 can = 1 pt)
1/4 cup chopped cilantro (or parsley if preferred)
1 green onion, finely chopped
1 cup shredded Kraft Monterey Jack cheese, (reduced
cal, 1/4 cup = 2 pts)
Boil Pasta per directions on package.
In a medium saucepan, combine salsa, chilies,
and black beans.
Cook over medium heat, stirring occasionally
until mixture simmers but does not boil.
Continue to simmer over very low heat.
Scoop out half cup pasta water and reserve.
Drain pasta and transfer to an oven bake/serve
bowl. Add salsa-bean mixture and toss to coat.
If it seems too dry, add reserved pasta water a
little at a time. Add cilantro or parsley and
green onion. Toss to mix. Top with cheese.
Bake in over at 350º F. for ONLY 30 minutes,
or until cheese melts.
(Do not over bake or it will dry out.)
MAKES:
6 portions = 4 pts each portion
4 portions = 6 pts each portion
7 Weight Watchers Recipes
Posted By: DSredTX (207.16.163.36)
Date: Sunday, 8 April 2001, at 2:34 p.m.
Weight Watchers COCONUT CUSTARD YOGURT
1 Envelope (about 1 tbsp.) unflavored gelatin
1/2 cup Milk
2 eggs
2 tbsp. sugar
3 tbsp. light corn syrup
2 cups low fat yogurt
1 cup sweetened flaked coconut
1 tsp. vanilla
1 tsp. lemon juice
1/8 tsp. salt
1/2 cup whipping cream, whipped
Sprinkle gelatin over milk in small saucepan;
let stand 3 minutes. Heat over low heat, stirring
constantly until gelatin dissolves; cool slightly.
Beat eggs in large mixer bowl at medium speed until
thick and lemon colored; beat in sugar and corn
syrup gradually.
Beat in gelatin mixture, yogurt, flaked coconut,
vanilla, lemon juice and salt on medium speed.
Fold in whipped cream.
If you have a frozen yogurt machine, use its
instructions to make it frozen. Otherwise, place
yogurt mixture in a 3 quart metal bowl; cover
with plastic wrap or waxed paper. Freeze until
mixture forms 1/2-in frozen layer around side of
bowl, about 2 hours.
Remove from freezer. Scrape bowl with spatula;
beat with electric mixer at medium speed until
smooth, about 1 minute.
Return to freezer; repeat process when mixture
forms 1/2-in. frozen layer.
Serve immediately.
Counts as 3-4 points per half cup
Makes about 1 quart.
(Recipe could be "thinned" by using non-fat,
aspartame yogurt, non-fat milk, non-fat cool
whip. It would drop point total to 2-3 points
per serving.)
~~~~~~~~~~~~~~~~~~~~
Weight Watchers SENSATIONAL DOUBLE LAYER PUMPKIN PIE
4-oz. cream cheese, softened
1 tbsp. 2% milk
1 tbsp. sugar
1 1/2 cups cool whip, thawed
1 graham cracker crust
2 (4-oz) pkgs. vanilla, sugar free instant pudding
1 (16-oz.) can pumpkin
1 3/4 tsp. pumpkin pie spice
1 cup 2 % milk
Mix cream cheese, milk and sugar in large bowl
with wire whisk until smooth. Gently stir in
whipped topping. Spread on bottom of crust.
Pour 1 cup milk into bowl. Add pudding mix.
Beat with wire whisk until well blended,
1-2 minutes. (Mixture will be thick). Stir in
pumpkin and spices with wire whisk; mix well.
Spread over cream cheese layer.
Refrigerate at least 3 hours.
Helpful hint: Soften cream cheese in microwave
on high 15-20 seconds or leave out for 15 minutes
or so.
Makes 8 servings, each 8 points.
Note: Lower point total by using fat free cream
cheese and low fat graham cracker crust.
~~~~~~~~~~~~~~~~~~~~~
Special thanks to one of my favorite WW
members: Vern Rollins Taken from "101 Things
A Boy Can Do With Boca Burgers..and Other Nearly
Pointless Recipes" by Vern Rollins
"Boca Burgers" is a registered trademark of Boca
Burger, Inc. Use of the term does not imply e
ndorsement by the owner of the trademark.
Weight Watchers VERN'S STIR FRY BOCA BURGERS™ & BROCCOLI
2 Boca Burgers™
1 tbsp. Soy Sauce
3 garlic cloves, minced
1 tsp. chopped fresh ginger root
6 green onions, chopped
1/3 cup chicken broth
1 lb. broccoli, cut into florets
-- Sauce ---
2 tbsp. Oyster sauce
1 tbsp. Soy Sauce (low sodium)
1 tbsp. Sherry Wine (dry)
1 tbsp. Cornstarch
Sauté BBs in a non-stick pan with a spray or two
of garlic flavored pan spray (non-fat) until well
browned. Cut into narrow strips. Reserve.
Meanwhile, prepare remaining ingredients and stir
together sauce mixture. Heat non-stick fry pan with
several generous spray of pan spray. Add garlic,
ginger and green onions and cook 30 to 60 seconds
until fragrant.
Stir in cut up broccoli and add chicken broth. Cover
and cook 3 minutes. Add BBs to pan and combine well.
Add sauce to mixture and bring to boil. Cook until
thickened and BBs and broccoli are cooked through.
(Serve with steamed rice.)
Serves 3 hungry WW'ers. 2 Points each (without rice)
1 Cup steamed rice = 5 additional points.
1 cup steamed brown rice = 4 additional points
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Weight Watchers CRUSTLESS PUMPKIN PIE
2 envelopes unflavoured gelatin
1/2 cup cold water
2 cups canned pure pumpkin
1 cup evaporated milk
artificial sweetener to taste (vanilla)
1 tsp. cinnamon
1/2 tsp. salt
1/4 tsp. nutmeg
1/8 tsp. ground cloves
1/8 tsp. ginger
In a medium bowl, sprinkle gelatin over water.
When softened stir in everything else. Mix well.
Pour into a 9-in. pan.
Bake 30 minutes at 350º F. Chill to set.
Serves 4 • 1 POINT per serving
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Weight Watchers TACO MEATBALLS
15-oz. ground turkey (or lean ground beef)
1/2 chopped onion
1 egg, slightly beaten
1/4 to 1/2 package taco seasoning (depending on
how spicy you want it)
Salt, Pepper, Garlic Powder to taste
Mix all ingredients in a bowl. Shape into 40
mini meatballs & place in a baking dish sprayed
with nonstick cooking spray.
Bake at 400º F. for 15 minutes.
Serve with toothpicks, as an appetizer.
Makes 4 servings, 10 mini meatballs per serving
Counts as 4 points (hard to calculate; could be
3-5 points depending on shrinkage of turkey meat
and points in the seasoning mix.)
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Weight Watchers POTATO PANCAKES
2 cups shredded potatoes (about 2 large
russet potatoes)
2 medium zucchini, shredded (about 2 cups)
1 tsp. salt
1 egg
3 scallions, sliced
2 tbsp. all-purpose flour
1/2 tsp. dried tarragon, crumbled
1/8 tsp. freshly ground pepper
1 tsp. olive oil
4 tsp. light sour cream
In a medium bowl, toss the potatoes, zucchini
and salt. Let stand 10 minutes. Squeeze out the
liquids and discard. Stir in the egg, scallions,
flour, tarragon and pepper.
In a large nonstick skillet, heat 1/4 tsp. of the
oil over medium heat.
Drop the potato mixture, 2 tbsp. at a time, into
mounds and flatten with a spatula; cook until
lightly browned, about 12 minutes, turning half
way and adding another 1/4 tsp. of oil.
Repeat with the remaining mixture.
Dollop each pancake with 1/2 tsp. of sour cream.
(serves 4)
Per serving: 3 points; 155 cal, 3 g fat, 3 g fiber
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Weight Watchers KAREN'S QUICK SOUP
3 qts. water
2 bouillon cubes (beef or chicken)
2 tbsp. tomato paste
cut up veggies (onion, celery, green beans, carrots,)
1/2 cup "minute" brown rice
3-4 dried red chili peppers
Heat water in saucepan, add tomato paste and
bouillon cubes. Add all vegetables and rice.
Cook at a slow boil for 15 minutes.
Eat and enjoy!
At 4-6 servings, approx. 1 point per serving
for the rice.