Healthy Dishes
Dad's Stuffed Bell Peppers - Debbie (this from simple recipes website.. 5 points per serving and really good)
4 green or red bell peppers
Salt
5 Tbsp extra-virgin olive oil
1 medium yellow onion, peeled and chopped
1 clove of garlic, peeled and chopped
1 lb of lean ground beef
1 1/2 cup of cooked rice or 3/4 cup of raw instant rice
1 cup chopped tomatoes, fresh or canned
1 tbsp chopped fresh oregano or 1 tsp of dried oregano
Fresh ground pepper
1/2 cup ketchup
1/2 tsp of Worcestershire Sauce
Dash of Tabasco sauce
1 Bring a large pot of water to a boil over high heat. Meanwhile, cut top off peppers 1 inch from the stem end, and remove seeds. Add several generous pinches of salt to boiling water, then add peppers and boil, using a spoon to keep peppers completely submerged, until brilliant green (or red if red peppers) and their flesh slightly softened, about 3 minutes. Drain, set aside to cool.
2 Preheat oven to 350 degrees F. Heat 4 tbsp of the oil in a large skillet over medium heat. Add onions and garlic, and cook, stirring often, until soft and translucent, about 5 minutes. Remove skillet from heat, add meat, rice, tomatoes, and oregano, and season generously with salt and pepper. Mix well.
3 Drizzle remaining 1 tbsp. Oil inside peppers, arrange cut side up in a baking dish, then stuff peppers with filling. Combine ketchup, Worcestershire sauce, Tabasco sauce, and 1/4 cup of water in a small bowl, then spoon over filling. Add 1/4 cup of water to the baking dish. Place in oven and bake for 40-50 minutes (or longer, depending on how big the peppers are that you are stuffing), until the internal temperature of the stuffed pepper is 150-160°F.
Serves 4.
4 green or red bell peppers
Salt
5 Tbsp extra-virgin olive oil
1 medium yellow onion, peeled and chopped
1 clove of garlic, peeled and chopped
1 lb of lean ground beef
1 1/2 cup of cooked rice or 3/4 cup of raw instant rice
1 cup chopped tomatoes, fresh or canned
1 tbsp chopped fresh oregano or 1 tsp of dried oregano
Fresh ground pepper
1/2 cup ketchup
1/2 tsp of Worcestershire Sauce
Dash of Tabasco sauce
1 Bring a large pot of water to a boil over high heat. Meanwhile, cut top off peppers 1 inch from the stem end, and remove seeds. Add several generous pinches of salt to boiling water, then add peppers and boil, using a spoon to keep peppers completely submerged, until brilliant green (or red if red peppers) and their flesh slightly softened, about 3 minutes. Drain, set aside to cool.
2 Preheat oven to 350 degrees F. Heat 4 tbsp of the oil in a large skillet over medium heat. Add onions and garlic, and cook, stirring often, until soft and translucent, about 5 minutes. Remove skillet from heat, add meat, rice, tomatoes, and oregano, and season generously with salt and pepper. Mix well.
3 Drizzle remaining 1 tbsp. Oil inside peppers, arrange cut side up in a baking dish, then stuff peppers with filling. Combine ketchup, Worcestershire sauce, Tabasco sauce, and 1/4 cup of water in a small bowl, then spoon over filling. Add 1/4 cup of water to the baking dish. Place in oven and bake for 40-50 minutes (or longer, depending on how big the peppers are that you are stuffing), until the internal temperature of the stuffed pepper is 150-160°F.
Serves 4.
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Weight Watchers Creamy Mexican Dip
POINTS® Value: 1
Servings: 8
Perfect for a party. Serve with fresh vegetables as well as chips for a total crowd pleaser.
Ingredients
1 cup(s) plain fat-free yogurt, Greek-variety recommended
1/2 cup(s) salsa, hot chipotle variety suggested
3/4 cup(s) avocado, diced
1/3 cup(s) cilantro, fresh, chopped
1/4 cup(s) red onion(s), chopped
1/2 tsp ground cumin
1/2 tsp table salt, or more to taste Garnish
1/4 cup(s) avocado, diced
1 Tbsp cilantro, fresh, chopped
1 Tbsp red onion(s), chopped
Instructions
In a medium bowl, stir together yogurt and salsa until blended; stir in remaining ingredients except garnishes. Cover and refrigerate up to 1 day.
When ready to serve, transfer to a serving bowl and sprinkle with garnishes. Yields about 1/4 cup per serving.
Notes
This dip combines all those favorite Mexican flavors like salsa, avocado and cilantro using fat-free Greek yogurt instead of sour cream. It also makes a wonderful topping for tacos or other Mexican foods — and then you don't have to set out separate bowls of salsa, sour cream, avocado, cilantro and onion.
POINTS® Value: 1
Servings: 8
Perfect for a party. Serve with fresh vegetables as well as chips for a total crowd pleaser.
Ingredients
1 cup(s) plain fat-free yogurt, Greek-variety recommended
1/2 cup(s) salsa, hot chipotle variety suggested
3/4 cup(s) avocado, diced
1/3 cup(s) cilantro, fresh, chopped
1/4 cup(s) red onion(s), chopped
1/2 tsp ground cumin
1/2 tsp table salt, or more to taste Garnish
1/4 cup(s) avocado, diced
1 Tbsp cilantro, fresh, chopped
1 Tbsp red onion(s), chopped
Instructions
In a medium bowl, stir together yogurt and salsa until blended; stir in remaining ingredients except garnishes. Cover and refrigerate up to 1 day.
When ready to serve, transfer to a serving bowl and sprinkle with garnishes. Yields about 1/4 cup per serving.
Notes
This dip combines all those favorite Mexican flavors like salsa, avocado and cilantro using fat-free Greek yogurt instead of sour cream. It also makes a wonderful topping for tacos or other Mexican foods — and then you don't have to set out separate bowls of salsa, sour cream, avocado, cilantro and onion.
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Taco Soup - Debbie
This is a delicious and quick soup (even if you are not on Weight Watchers). One cup of soup has 2 points and recipe makes 12 cups. I freeze each cup and make for a quick lunch.
1 lb ground turkey or lean ground beef (I used turkey)
1 large onion, chopped
1 (1 ounce) package hidden valley ranch dressing mix (I used the Schnucks knock-off brand)
1 (1 ounce) package taco seasoning mix
1 (16 ounce) can pinto beans
1 (16 ounce) can chili beans (hot or regular)
1 (16 ounce) can whole kernel corn
1 (8 ounce) can diced Mexican-style tomatoes - I used regular diced tomatoes
1 (8 ounce) can diced tomatoes (any flavor)
Brown meat and onions and drain. Mix ranch dressing and taco seasoning into meat. Without draining, add all of the other ingredients. Simmer 1 hour.
This is a delicious and quick soup (even if you are not on Weight Watchers). One cup of soup has 2 points and recipe makes 12 cups. I freeze each cup and make for a quick lunch.
1 lb ground turkey or lean ground beef (I used turkey)
1 large onion, chopped
1 (1 ounce) package hidden valley ranch dressing mix (I used the Schnucks knock-off brand)
1 (1 ounce) package taco seasoning mix
1 (16 ounce) can pinto beans
1 (16 ounce) can chili beans (hot or regular)
1 (16 ounce) can whole kernel corn
1 (8 ounce) can diced Mexican-style tomatoes - I used regular diced tomatoes
1 (8 ounce) can diced tomatoes (any flavor)
Brown meat and onions and drain. Mix ranch dressing and taco seasoning into meat. Without draining, add all of the other ingredients. Simmer 1 hour.
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Weight Watchers Garden Vegetable Soup (0-Point Soup) is made up entirely of free exchanges, it is an unlimited free food, but you should use low sodium broth. And you can also use it as vegetable servings.
2/3 cup sliced carrot
1/2 cup diced onion
2 garlic cloves, minced
3 cups broth (beef, chicken or vegetable)
1 1/2 cups diced green cabbage
1/2 cup green beans
1 T tomato paste
1/2 tsp dried basil
1/4 tsp dried oregano
1/4 tsp salt
1/2 cup diced zucchini
In a large saucepan sprayed with nonstick cooking spray, saute carrot, onion and garlic over low heat until softened, about 5 minutes.Add broth, cabbage, beans, tomato paste, basil, oregano, and salt; bring to a boil. Lower heat and simmer, covered, about 15 minutes or until beans are tender.Stir in zucchini and heat 3-4 minutes. Serve hot. Makes 4 servings, about 1 cup each
2/3 cup sliced carrot
1/2 cup diced onion
2 garlic cloves, minced
3 cups broth (beef, chicken or vegetable)
1 1/2 cups diced green cabbage
1/2 cup green beans
1 T tomato paste
1/2 tsp dried basil
1/4 tsp dried oregano
1/4 tsp salt
1/2 cup diced zucchini
In a large saucepan sprayed with nonstick cooking spray, saute carrot, onion and garlic over low heat until softened, about 5 minutes.Add broth, cabbage, beans, tomato paste, basil, oregano, and salt; bring to a boil. Lower heat and simmer, covered, about 15 minutes or until beans are tender.Stir in zucchini and heat 3-4 minutes. Serve hot. Makes 4 servings, about 1 cup each
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Weight Watchers Cheese Soup - 1 cup = 1 point
3 can of fat free broth (any flavor chicken, beef, vegetable)
1 can Rotel Tomatoes or regular diced tomatoes if too spicy
2 16 oz pkgs of frozen broccoli, cauliflower & carrot mix
10 oz velveeta 2% cheese
Combine broth, rotel, and frozen veggies. Cook till tender. Add cheese and let melt into mixture.. enjoy. (Add any spices to your liking)
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Swanson® Sensational Chicken Noodle Soup - Only 2 WW points per serving and my whole family loves this soup...Debbie
Servings: 4 (1 cup each)
4 cups fat free, chicken broth (I used low sodium and added in a little salt later)
Generous dash ground black pepper
1 medium carrot, sliced
1 stalk celery, sliced
1/2 cup uncooked extra-wide egg noodles - the no yolk kind are good in this
1 cup shredded cooked chicken or turkey
Heat broth, black pepper, carrot and celery in 2-quart saucepan over medium-high heat to a boil. Stir noodles and chicken in saucepan. Reduce heat to medium. Cook 10 minutes or until noodles are tender, stirring often.
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3 can of fat free broth (any flavor chicken, beef, vegetable)
1 can Rotel Tomatoes or regular diced tomatoes if too spicy
2 16 oz pkgs of frozen broccoli, cauliflower & carrot mix
10 oz velveeta 2% cheese
Combine broth, rotel, and frozen veggies. Cook till tender. Add cheese and let melt into mixture.. enjoy. (Add any spices to your liking)
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Swanson® Sensational Chicken Noodle Soup - Only 2 WW points per serving and my whole family loves this soup...Debbie
Servings: 4 (1 cup each)
4 cups fat free, chicken broth (I used low sodium and added in a little salt later)
Generous dash ground black pepper
1 medium carrot, sliced
1 stalk celery, sliced
1/2 cup uncooked extra-wide egg noodles - the no yolk kind are good in this
1 cup shredded cooked chicken or turkey
Heat broth, black pepper, carrot and celery in 2-quart saucepan over medium-high heat to a boil. Stir noodles and chicken in saucepan. Reduce heat to medium. Cook 10 minutes or until noodles are tender, stirring often.
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Crockpot Salsa Chicken - Tracy L. (super easy and healthy)
Take 1 1/2 lbs of frozen chicken breast and put in a crockpot with a jar of your favorite salsa. Cook on high 4 hours. Shred the chicken with two forks and add a half of cup of low fat sour cream. Mix well. You can serve this over brown rice, in soft shell tacos, on top of a salad or on a bun.
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Shredded Chicken Sandwiches - Jill S.
I made a easy recipe last night from my newest WW cookbook. Roasted chicken (shredded) on a ww bun. Cole slaw with any dressing (I used Maple Grove FF Vidalia Onion = FREE) The recipe called for light cole slaw dressing. I opted against this since I could not find it. BBQ sauce drizzled on....This one is a keeper. I am all about easy and quick on weeknights.
I made a easy recipe last night from my newest WW cookbook. Roasted chicken (shredded) on a ww bun. Cole slaw with any dressing (I used Maple Grove FF Vidalia Onion = FREE) The recipe called for light cole slaw dressing. I opted against this since I could not find it. BBQ sauce drizzled on....This one is a keeper. I am all about easy and quick on weeknights.
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BBQ Pork Sandwich with Homemade Slaw
POINTS® value 6 Servings 4Preparation Time 10 minCooking Time 25 minLevel of Difficulty Easy
1 pound lean pork tenderloin
3 1/3 Tbsp barbecue sauce, divided (equals 3 Tbsp plus 1 tsp)
3 Tbsp reduced-calorie mayonnaise
1 Tbsp water
1 tsp apple cider vinegar
1/8 tsp black pepper, freshly ground
2 cup packaged coleslaw mix (shredded cabbage and carrots)
3 Tbsp scallion(s), sliced
4 medium mixed-grain hamburger roll(s)
Preheat oven to 450ºF. Line a shallow roasting pan with nonstick foil (for easy clean-up). Or coat pan with cooking spray. Place pork in pan and brush with 2 tablespoons of barbecue sauce. Roast until an instant read thermometer inserted in center of pork registers 160ºF for medium, about 25 minutes. Transfer pork to a cutting board; cover loosely with foil and let stand 10 minutes.Meanwhile, whisk mayonnaise, water, vinegar and pepper together in a medium bowl until smooth. Add coleslaw mix and scallions; toss to mix and coat.Slice pork into 20 slices. For each sandwich, place 5 slices of pork on the bottom half of each roll and drizzle with 1 teaspoon of barbecue sauce; top with 1/2 cup of coleslaw and cover with top half of roll. Yields 1 sandwich per serving
POINTS® value 6 Servings 4Preparation Time 10 minCooking Time 25 minLevel of Difficulty Easy
1 pound lean pork tenderloin
3 1/3 Tbsp barbecue sauce, divided (equals 3 Tbsp plus 1 tsp)
3 Tbsp reduced-calorie mayonnaise
1 Tbsp water
1 tsp apple cider vinegar
1/8 tsp black pepper, freshly ground
2 cup packaged coleslaw mix (shredded cabbage and carrots)
3 Tbsp scallion(s), sliced
4 medium mixed-grain hamburger roll(s)
Preheat oven to 450ºF. Line a shallow roasting pan with nonstick foil (for easy clean-up). Or coat pan with cooking spray. Place pork in pan and brush with 2 tablespoons of barbecue sauce. Roast until an instant read thermometer inserted in center of pork registers 160ºF for medium, about 25 minutes. Transfer pork to a cutting board; cover loosely with foil and let stand 10 minutes.Meanwhile, whisk mayonnaise, water, vinegar and pepper together in a medium bowl until smooth. Add coleslaw mix and scallions; toss to mix and coat.Slice pork into 20 slices. For each sandwich, place 5 slices of pork on the bottom half of each roll and drizzle with 1 teaspoon of barbecue sauce; top with 1/2 cup of coleslaw and cover with top half of roll. Yields 1 sandwich per serving
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Hungry Girl's Finger Llickin' Chicken Strips
6 oz. Boneless Skinless Chicken Breasts (raw); cut lengthwise into 5 strips
1/2 cup Fiber One cereal
1/4 cup Egg Beaters, Original
1/4 tsp. Garlic Saltpepper (to taste)
Directions:Preheat oven to 375 degrees. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Add Garlic Salt and pepper to crumbs. Place crumbs in one small dish and Egg Beaters in another. Next, coat raw chicken strips with Egg Beaters and then with crumb mixture. Place strips on a baking pan sprayed with nonstick spray. Spray a light mist of nonstick spray on top of strips and place in oven. Cook for 10 minutes, and then turn strips over. Add another light mist of nonstick spray and cook for an additional 8 - 10 minutes (until chicken is fully cooked and Fiber One looks crispy). Serving Size: 5 pieces (entire recipe)Calories: 240 Fat: 3.25gSodium: 805mgCarbs: 26gFiber: 14gSugars: 0.5g Protein: 42.5g4 WW Points
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Hungry Girl's Finger Llickin' Chicken Strips
6 oz. Boneless Skinless Chicken Breasts (raw); cut lengthwise into 5 strips
1/2 cup Fiber One cereal
1/4 cup Egg Beaters, Original
1/4 tsp. Garlic Saltpepper (to taste)
Directions:Preheat oven to 375 degrees. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Add Garlic Salt and pepper to crumbs. Place crumbs in one small dish and Egg Beaters in another. Next, coat raw chicken strips with Egg Beaters and then with crumb mixture. Place strips on a baking pan sprayed with nonstick spray. Spray a light mist of nonstick spray on top of strips and place in oven. Cook for 10 minutes, and then turn strips over. Add another light mist of nonstick spray and cook for an additional 8 - 10 minutes (until chicken is fully cooked and Fiber One looks crispy). Serving Size: 5 pieces (entire recipe)Calories: 240 Fat: 3.25gSodium: 805mgCarbs: 26gFiber: 14gSugars: 0.5g Protein: 42.5g4 WW Points
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Chicken Ciabatta's
ciabatta rolls
basil pesto sauce
grilled chicken (perfect recipe for leftovers!)
mozzerella or provolone cheese
red onion -optional
Slice rolls in half. Spread 1 T pesto sauce on each roll. Then layer chicken cheese and red onion. Replace tops. Bake at 400 degrees for 7-10 minutes or until cheese is melted and rolls are chewy crunchy! Yummy!
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Spaghetti Squash - zero points for the squash. Only 1 or 2 points for the sauce.
Cut the squash in 1/2 and scoop out seeds. Prick like a potato on the outside with a knife. Lay open sides down on plate with 1 to 2 TBSP water & cover with wax paper. Microwave 30 min on High & let it stay in the microwave for 15 minutes after. Scoop out insides with fork to make spaghetti. Use pasta sauce over it.. can add in turkey, beef, veggies (green peppers) in the sauce .. however you like your spaghetti...adding in meat will add more points but totally worth it b/c it's low to begin with. Sprinkle parmesan cheese on top (optional) before eating.
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Cut the squash in 1/2 and scoop out seeds. Prick like a potato on the outside with a knife. Lay open sides down on plate with 1 to 2 TBSP water & cover with wax paper. Microwave 30 min on High & let it stay in the microwave for 15 minutes after. Scoop out insides with fork to make spaghetti. Use pasta sauce over it.. can add in turkey, beef, veggies (green peppers) in the sauce .. however you like your spaghetti...adding in meat will add more points but totally worth it b/c it's low to begin with. Sprinkle parmesan cheese on top (optional) before eating.
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Yum! Sweet Potato Waffles:
2 1/4 c peeled and diced sweet potatoes
1 1/2 c light soy milk
3 egg whites
1 Tbsp canola oil
1 c all-purpose flour
1/2 c whole wheat flour
1 Tbsp baking powder
1/2 c maple syrup
Raspberries and figs (optional)
Steam the sweet potatoes for 10 minutes, or until very soft. Transfer to a large bowl, and mash well. Beat in the milk, egg whites, and oil until smooth. In a small bowl, whisk together the all-purpose flour, whole wheat flour, and baking powder. Pour over the liquid ingredients, and stir until smooth. Heat a waffle iron, and lightly brush the grids with oil. For each waffle, pour in about 1/2 cup of batter, and spread it over the grids. Bake according to the manufacturer's directions. Serve the waffles with the syrup, and top with raspberries and figs, if using. Makes 8 servings
Per Serving: 220 cal, 6 g pro, 44 g carb, 3 g fat, 0 g sat fat, 0 mg chol, 3 g fiber, 230 mg sodiumDiet Exchanges: 0 fruit, 0 vegetable, 1/2 milk, 1/2 fat, 2 1/2 carb, 1/2 meat\
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2 1/4 c peeled and diced sweet potatoes
1 1/2 c light soy milk
3 egg whites
1 Tbsp canola oil
1 c all-purpose flour
1/2 c whole wheat flour
1 Tbsp baking powder
1/2 c maple syrup
Raspberries and figs (optional)
Steam the sweet potatoes for 10 minutes, or until very soft. Transfer to a large bowl, and mash well. Beat in the milk, egg whites, and oil until smooth. In a small bowl, whisk together the all-purpose flour, whole wheat flour, and baking powder. Pour over the liquid ingredients, and stir until smooth. Heat a waffle iron, and lightly brush the grids with oil. For each waffle, pour in about 1/2 cup of batter, and spread it over the grids. Bake according to the manufacturer's directions. Serve the waffles with the syrup, and top with raspberries and figs, if using. Makes 8 servings
Per Serving: 220 cal, 6 g pro, 44 g carb, 3 g fat, 0 g sat fat, 0 mg chol, 3 g fiber, 230 mg sodiumDiet Exchanges: 0 fruit, 0 vegetable, 1/2 milk, 1/2 fat, 2 1/2 carb, 1/2 meat\
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Roasted Vegetables
4 sprays olive oil cooking spray, divided
2 medium sweet red pepper(s), seeded and quartered
1 medium green pepper(s), seeded and quartered
1 medium summer squash, or 1 large, halved lengthwise
1 medium zucchini, or 1 large, halved lengthwise
1 cup red onion(s), sliced
12 oz canned artichoke hearts, without oil, drained
1 tsp dried thyme
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
Instructions Preheat oven to 450ºF. Coat 2 large baking sheets with cooking spray.Arrange peppers, squash, zucchini, onion and artichokes on prepared baking sheets, flesh side up, and coat vegetables with cooking spray; sprinkle with thyme, salt and black pepper. Roast until vegetables are tender and golden brown, about 20 to 25 minutes. Chop vegetables into bite-size pieces and serve. Yields about 3/4 cup per serving.
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Chocolate Muffins - 3 WW points and you can sneak in something healthy for the kids. The pumpkin has lots of fiber too.. you won't be able to taste the pumpkin in these.
1 cake mix.. (devil's food) .. or your favorite cake mix
1 can of pumpkin puree
mix together and scoop into lined muffined tins that have been sprayed with Pam
Bake as directed on cake box or until toothpick comes out clean
1 cake mix.. (devil's food) .. or your favorite cake mix
1 can of pumpkin puree
mix together and scoop into lined muffined tins that have been sprayed with Pam
Bake as directed on cake box or until toothpick comes out clean
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Crockpot Apples - Debbie (my niece who's on WW swears on these)
Just core and slice a bunch of apples (Fuji, Gala, Honeycrisp... but you can use any kind), spray your crock pot with non-stick spray, throw in the apples along with a generous heaping of cinnamon and 2/3 cup Splenda. Cook on high for 4-6 hours, stirring occassionally. Not only will your kitchen smell like DELICIOUSNESS, but these are no more points than eating an apple... they're GREAT warm with some fat free cool whip for dessert, or to stir them in oatmeal in the morning for a healthy, yummy treat!
Just core and slice a bunch of apples (Fuji, Gala, Honeycrisp... but you can use any kind), spray your crock pot with non-stick spray, throw in the apples along with a generous heaping of cinnamon and 2/3 cup Splenda. Cook on high for 4-6 hours, stirring occassionally. Not only will your kitchen smell like DELICIOUSNESS, but these are no more points than eating an apple... they're GREAT warm with some fat free cool whip for dessert, or to stir them in oatmeal in the morning for a healthy, yummy treat!
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WW Chocolate Peanut Butter Pie
1/4 C peanut butter
1 tblsp honey
1 1/2 c crispy rice cereal
1 pkg reduced calorie choc. pudding (4 1/2 serv size)
2 c skim milk
1/4 c whipped topping
In a small bowl, mix peanut butter an dhoney. Microwave on high for 20 seconds. Stir in cereal. Press into 9" pie pan and chill. Prepare pudding w/ milk - spread over pie crust Top with Topping
Serves 4 - 3.75 points each
1/4 C peanut butter
1 tblsp honey
1 1/2 c crispy rice cereal
1 pkg reduced calorie choc. pudding (4 1/2 serv size)
2 c skim milk
1/4 c whipped topping
In a small bowl, mix peanut butter an dhoney. Microwave on high for 20 seconds. Stir in cereal. Press into 9" pie pan and chill. Prepare pudding w/ milk - spread over pie crust Top with Topping
Serves 4 - 3.75 points each
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WW Carmel Apple Mix 1 cup = 2 pts
4 oz drained crushed pineapple
4 apples cut up
1/4 c pecans, chopped
FF Sugar Free Butterscotch pudding
1/2 to 3/4 of a small tub FF coolwhip
4 oz drained crushed pineapple
4 apples cut up
1/4 c pecans, chopped
FF Sugar Free Butterscotch pudding
1/2 to 3/4 of a small tub FF coolwhip
