Wednesday, March 19, 2008

Weight Watchers

This is for all of my friends and family members who are on Weight Watchers. Here are some recipes and the Weight Watcher's points for each. As I get a chance to 'point out' my recipes I will add them to this post--keep checkin' in!

2 pts per serving

Chicken Noodle Soup (serving size: 1 bowl of soup--recipe makes 12 bowls)

5 chicken bouillon cubs
1 cup sliced carrots
½ cup chopped celery
½ cup chopped onion
1 bay leaf
1 tsp salt
¼ tsp black pepper
¼ tsp poultry seasoning
3 cups chopped cooked chicken
6 oz corkscrew pasta

1. Combine 12 cups of water and bouillon cubs in a large pot over medium-high heat.
2. Add the carrots, celery, onion, bay leaf, salt, pepper and poultry seasoning to the pot and mix well. Bring the mixture to a boil, stirring occasionally to dissolve the bouillon.
3. Add the cooked chicken and pasta to the soup in the pot and mix well.
4. Simmer until the vegetables are just tender and the pasta is cooked, 8-10 minutes. Discard the bay leaf. Divide the soup evenly among 12 soup bowls and serve

4 pts per serving

Marinated Chicken (serving size: one chicken breast or thigh with 1 oz cherry tomatoes)

½ medium orange
½ medium lemon
4 TBL tomato paste
1 TBL honey
1 TBL balsamic vinegar
1 tsp dried oregano
Salt and pepper
8 skinless boneless chicken breasts or thighs
1 TBL olive oil
1 8oz of red and yellow cherry tomato
1 tsp Italian seasoning
Flat-leaf parsley sprigs to garnish (optional)

1. Juice the orange and the lemon, and then finely grate the rinds. Place the citrus juice and zest in a baking dish. Whisk in the tomato paste, honey, vinegar and oregano. Add salt and pepper as desired.
2. Using a sharp knife, make shallow sliced across chicken pieces. Add the chicken to the marinade and turn to coat well. Marinate at room temperature for at least 30 minutes. Meanwhile, preheat oven to 375 degrees.
3. Transfer the chicken to a baking sheet lined with foil, reserving the marinade. Bake for 15 minutes, basting with the marinade 2-3 times. Continue baking until juices run clear when the chicken is pierced with a knife, about 20 minutes longer. Keep warm.
4. Meanwhile, heat the olive oil in a medium saucepan. Slice the tomatoes in half, toss with Italian seasoning and add to the pot. Sauté until softened, about 3 minutes. Add salt and pepper to taste. Arrange tomatoes around the chicken. Garnish with parsley if desired.

Moroccan Vegetable Stew (serving size: 1 1/3 cups stew, 1/3 cup couscous or rice)

2 medium carrots, peeled and sliced into ¼ inch slices
2 medium zucchini, sliced into ½ inch slices
¾ cup chopped onion
1 ½ inch piece peeled fresh gingerroot, chopped
1 tsp olive oil
3 garlic cloves, minced
1 ½ tsp curry powder
¾ tsp ground cinnamon
2 TBL all-purpose flour
2 cans (14.5 oz each) vegetable broth
1 can (15.5 oz) garbanzo beans, drained and rinsed
1 can (14.5 oz) diced tomatoes in sauce
½ cup raisins
2 cups hot cooked couscous (or rice)

1. Heat oil in pot over medium heat until hot. Add onion, gingerroot, garlic, curry powder, and cinnamon; cook and stir 3 minutes.
2. Stir in flour. Add broth, beans, tomatoes, carrots and zucchini; bring to a boil. Reduce heat; simmer, uncovered, 15 minutes. Stir in raisins. Remove from heat. Serve with hot cooked couscous (or rice).

5 pts per serving

Turkey and Wild Rice Soup (serving size: 1 1/4 cups of soup)

1 cup grated carrots
1 cup slice mushrooms
½ cup coarsely chopped celery
½ cup chopped onion
1 TBL butter
½ cup all-purpose flour
2 cans (14.5 oz each) chicken broth
1 can (12 oz) low-fat evaporated milk
1 ½ cups cooked wild rice
1 cup diced cooked turkey
¼ cup slivered almonds, toasted

1. Melt butter in a saucepan over medium heart. Add carrots, mushrooms, celery and onion; cook and stir 3-4 minutes or until vegetables are crisp-tender.
2. Stir in four. Gradually add broth and milk, whisking until blended. Bring to a boil. Stir in cooked rice and turkey. Reduce heat; simmer, uncovered, 5 minutes.
3. Meanwhile, place almonds in a small sauté pan. Heat over medium heat 3-5 minutes or until almonds begin to brown, stirring frequently. Remove from pan; cook slightly. Stir almonds into soup just before serving.

6 pt per serving

Lemon Chicken Stir-Fry (serving size: 1/6 of total pasta)

8 oz uncooked bow tie pasta
1 small yellow squash cut in half lengthwise and sliced
2 large carrots, peeled and sliced (1 cup)
1 small red bell pepper, cut into ¼ inch strips
½ lb asparagus, trimmed and cut into 1 inch lengths (about 1 ½ cups)
1 lb boneless, skinless chicken breast or thigh, cut into 1 inch strips
2 tsp vegetable oil, divided
¾ cup water
2 TBL lemon juice
1 envelop Lipton Recipe Secrets Savory Herb with Garlic Soup Mix
¼ cu (1 oz) grated fresh Parmesan cheese

1. Cook pasta according to package directions. Drain, put in a casserole dish and keep warm.
2. Heat 1 tsp oil in skillet over medium/high heat until hot. Add chicken; stir-fry for 5-6 minutes or until chicken is no longer pink. Remove chicken from skillet and transfer to casserole dish with cooked pasta; cover and keep warm.
3. Heat remaining oil in same skillet. Add carrots and bell peppers; stir-fry for 2-3 minutes. Add asparagus and squash; stir-fry for 1-2 minutes or until vegetables are crisp-tender.
4. Whisk water, lemon juice and soup mix. Add sauce to vegetable mixture. Reduce heat to low; simmer, covered, for 5 minutes or until sauce is thickened. Add pasta and chicken to skillet; toss to coat. Add grated Parmesan cheese over pasta. Serve Immediately.

Lemon Grilled Chicken (serving size: 1 chicken breast or thigh--6 oz)

1 lemon
2 TBL olive oil
1 clove garlic, crushed
1 TBL chopped fresh parsley plus extra for garnish
¼ tsp dried thyme
¼ tsp dried marjoram
¼ tsp salt
¼ tsp black pepper
4 skinless, boneless chicken breast or thighs

1. Use a peeler to remove strips of zest for half of the lemon, then trim into fine strips with a small knife. Reserve and set aside. Grate the other side of lemon to make 1 TBL of zest. Finally, squeeze the juice from the lemon into a bowl.
2. In a large bowl, combine the lemon zest and juice, oil, garlic, parsley, thyme, marjoram, salt and pepper. Add the chicken to the bowl and spoon the marinade over the chicken until coated. Cover with plastic wrap. Chill for 30 minutes, or overnight if you have time.

Potato and Corn Chowder (serving size: 1 bowl of soup--recipe makes 6 bowls)

1 green pepper
¼ cup butter
1 onion, chopped
2 TBL all purpose flour
1 ½ tsp salt
¼ tsp poultry seasoning
1 small bay leaf
3 cups skim milk
1 package frozen corn, thawed (1 lb)
1 lb potatoes, peeled and chopped
¼ tsp paprika

1. Deseed and chop the green pepper. In a large sauce pan, melt the butter over medium-high heat. Sauté the onion and pepper, stirring constantly, until tender, about 3 minutes. Stir in the flour, salt, poultry seasoning and bay leaf. Mix well.
2. Add the milk, corn and potatoes to the pepper mixture; mix well. Cook, stirring occasionally, until the potatoes are cooked through and tender, about 20 minutes.
3. Remove bay leaf and divide the chowder among 6 mugs or bowls. Sprinkle with paprika and serve.

7 pts per serving

Pan Crisp Cod (serving size: 1 cod and ¼ of the vegetables)

4 cod or halibut fillets, skin-on (about 5 oz each)
1 tsp salt, divided
¼ tsp black pepper
4 TBL olive oil
¼ cup chopped shallots
2 medium eggplant
2 medium zucchini
2 medium tomatoes
1 TBL chopped fresh parsley
1 tsp white-wine vinegar

1. Sprinkle the cod with ½ tsp salt and the pepper. Heat 1 TBL oil in a large skillet until hot. Add the cod, skin side down. Reduce the heat to medium and fry until the skin crisps, about 5 minutes. Turn the cod over and cook until the fish is opaque, 1-2 minutes longer, depending on the thickness. Remove the cod form the skillet and set aside, skin side up.
2. Meanwhile, chop the eggplant into ¾ inch cubes. Slice the zucchini into ¼ inch slices. Cut and “X” in the bottom of tomatoes. Place the tomatoes in a medium bowl. Carefully pour boiling water over the tomatoes; let stand in the hot water for 30 seconds. Remove the tomatoes from the hot water. Peel, deseed and slice the tomatoes.
3. Heat 2 TBL oil in the skillet over low heat. Add the shallots, eggplant and zucchini. Fry for 3 minutes. Add the tomatoes, chopped parsley, vinegar and the remaining salt and oil. Cook for 2 minutes. Arrange the vegetables on 4 plates and top with the cod.

Crispy Golden Pork (1 pork chop)

4 pork boneless pork chops
¼ cup bread crumbs
Grated rind of 1 lemon
1 TBL chopped fresh sage
1/8 tsp salt
1/8 tsp black pepper
2 TBL all-purpose flour
1 egg, beaten
2 TBL olive oil

1. Trim the fat from the pork. Place each chop between 2 sheets of plastic wrap and gently tap the pork with a rolling pin to flatten to half its thickness.
2. Combine the bread crumbs, lemon zest, sage, salt and pepper on a plate. Spread the flour on a separate plate; place the beaten egg in a small bowl.
3. Coat the pork in flour, dip in the beaten egg, and then in the bread crumb mixture to coat.
4. Heat the olive oil in a large skillet over medium heat. Sauté the pork until golden, about 4 minutes per side. (Take care not to burn the bread crumbs). Serve hot

Beef Fajita Wraps (1 fajita wrap)

1 cup prepared salsa
1 cup canned red kidney beans, drained
¾ lb flank stead
1/8 tsp salt
1/8 tsp black pepper
1 TBL olive oil
8 soft flour tortillas
1 avocado, peeled, pitted and sliced
½ cup shredded lettuce
1 handful fresh cilantro leaves
3 TBL sour cream

1. In a medium bowl, combine the salsa and kidney beans; set aside.
2. Trim and cut the stead into ¼ inch wide strips; sprinkle with salt and pepper.
3. Heat the oil in a medium skillet. Stir-fry the steak over medium-high heat until browned, about 5 minutes. Warm the tortillas according to the package directions.
4. Spread the salsa mixture over the center of each tortilla. Add the steak, avocado, lettuce and cilantro. Fold in one edge of the tortilla to create a base and roll up. Repeat for the remaining 7 wraps. Spoon the sour cream into a small bowl and serve with wraps.

8 pts per serving

Rosemary-Garlic Pork Chops (1 pork chop)
4 (6-8 oz) boneless pork chops (1 ½ inch thick)
¾ tsp kosher salt
½ tsp ground black pepper
1 TBL canola oil or vegetable oil
2 TBL butter
1 TBL chopped fresh rosemary
1 clove garlic, minced

1. Sprinkle pork with salt and pepper. In a large skillet, heat oil over medium-high heat. Add pork and cook 4 minutes per side.
2. Reduce heat to medium; add butter, rosemary, and garlic. Cook turning the pork occasionally for about 2 to 3 minutes, or until instant-read thermometer inserted in each chop registers 155 degrees.
3. Remove skillet from the heat. Cover loosely with foil; let stand 5 minutes. Spoon pan drippings over pork chops.

Best-Ever Roast Beef (serving size: 1/6 of roast)

1 TBL olive oil
1 TBL Dijon-style mustard
3 lb beef rump roast
2 TBL chopped fresh parsley
1 TBL chopped fresh chives
1 TBL dried Tarragon
1TBL black peppercorns, coarsely crushed

1. Preheat oven to 375 degrees. In a small bowl, combine the olive oil and mustard, then spread mixture over the outside of beef.
2. Combine the parsley, chives, tarragon, and peppercorns on a plate. Roll the beef roast in the herb mixture until evenly coated. Transfer roast to a large roasting pan (or baking dish).
3. Roast the beef until an instant-read meat thermometer inserted in the center of the roast register 170 degrees, about 1 hour and 20 minutes. Cover beef with aluminum foil and let rest for 10 minutes. Carve roast into thick slices to serve.

Stir-Fry Chicken (Serving size: 1/4 of stir-fry mixture; 1/2 cup rice or noodles)

¼ cups cashews
1 ½ cups chicken broth
2 TBL orange juice
2 TBL soy sauce
2 tsp cornstarch
2 tsp sesame oil
4 skinless, boneless chicken breasts or thighs
1 green pepper
2 TBL vegetable oil
2 scallions, trimmed and chopped
1 large carrot, sliced into thin strips
1 cup bean sprouts
Hot cooked Chinese noodles or rice

1. Toast the cashews in a large skillet over medium heat until golden browned, 2-3 minutes. Set aside. In a small bowl, mix the broth, orange juice, soy sauce, cornstarch and sesame oil. Set aside.
2. Using a sharp knife, cut the chicken into bite-sized pieces. Cut the pepper in half, remove the seeds and slice. Heat the vegetable oil in the skillet. Add the chicken; stir-fry until browned, about 6 minutes.
3. Add the vegetables to the skillet. Stir-fry the mixture for 3 minutes longer. Stir in the sauce and bring to a boil. Reduce heat and simmer until the sauce thickens, 2-3 minutes. Stir in the toasted cashews. Serve immediately.

Mushroom, Beef and Barley Soup (serving size: 1 3/4 cups of soup)

1 ½ lbs boneless beef top sirloin steak
2 tsp vegetable oil, divided
2 cups sliced mushrooms (Portobello mushrooms recommended)
½ cup chopped onion
¾ cup sliced carrots
3 TBL snipped fresh parsley
1 clove garlic, minced
1 tsp dried thyme
1 carton (32 oz) beef broth
1 cup water, divided
2 TBL steak sauce
¼ tsp each: salt and pepper
½ cup uncooked quick-cooking barley
1 TBL cornstarch

1. Trim fat from beef. Heat 1 tsp of the oil in a pot over medium-high heat until hot. Brown beef in two batches, 3-4 minutes each or until outside surfaces are no longer pink. Remove from pot; set aside.
2. Heat remaining 1 tsp oil in same pot. Add mushrooms, onion, garlic and thyme; cook 3-4 minutes or until vegetables are crisp-tender. Stir in broth, ¾ cup of the water, carrots, steak sauce, salt and pepper. Bring to a boil; stir in barley. Cover; reduce heat and simmer for 10 minutes.
3. Meanwhile, combine remaining ¼ cup cold water and cornstarch. Return beef and cornstarch mixture to pot. Bring to a boil; cook 1 minute. Remove from heat; stir parsley into soup

9 pts per serving

Cheesy Mac (serving size: 1/4 of pan)

1 lb lean ground beef
1 medium onion, chopped
2 (14.5 oz) can stewed tomatoes
1 (4.5 oz) can chopped green chilies
1 tsp garlic powder
1 cup elbow macaroni
2 cups shredded cheddar cheese, divided

1. Heat large skillet over medium heat; add beef. Cook, stirring, until brown and crumbly about 5 minutes; drain. Add onion. Cook, stirring continually, until tender, about 5 minutes.
2. Add tomatoes, green chilies and garlic powder to skillet; mix well. Bring beef mixture to a boil over medium-high heat. Cook for 10 minutes.
3. Meanwhile, cook macaroni according to package directions; rinse and drain. Add macaroni to skillet; mix gently. Reduce heat to low. Stir in 1 cup of cheese.
4. Simmer beef mixture just until heated through, about 5 minutes. Sprinkle with remaining cheese just before serving.

Chicken Vegetable Alfredo Soup (serving size: 1 1/3 cups of soup)

1 cup chopped broccoli
½ cup chopped carrots
½ cup chopped onion
½ cup diced red bell pepper
1 garlic clove, minced
1 can (14.5 oz) chicken broth
2 cups diced cooked chicken
1 TBL snipped fresh basil
1 jar (16 oz) Alfredo sauce
Grated fresh Parmesan cheese

1. Place broccoli, carrots, onion, bell pepper and garlic in a medium sauce pan. Add broth; bring to a boil. Cover; reduce heat and simmer 5 minutes or until vegetables are crisp-tender.
2. Add chicken and Alfredo sauce to broth; simmer 5 minutes or until heated through. Remove from heat; stir basil into soup. Ladle into bowls and serve.

10 pts per serving

Favorite Meatball Stew (serving size: 1/6 of stew and bread sticks)

1 cup coarsely chopped carrots
½ cup coarsely chopped onions
1 cup sliced mushrooms
1 tsp vegetable oil
2 garlic cloves, minced
1 pkg (16 oz) frozen fully cooked meatballs
1 jar (12 oz) home-style beef gravy
1 can (8 oz) tomato sauce
½ cup frozen peas
½ tsp dried thyme
1 pkg (11 oz) refrigerated bread sticks

1. Preheat oven to 375 degrees. Heat oil in large skillet over medium heat. Add carrots, onion, mushrooms and garlic; cook and stir for 3 minutes.
2. Add meatballs, gravy, tomato sauce, peas and thyme; bring to a boil. Reduce heat; cook 5 minutes, stirring occasionally. Pour mixture into a baking dish.
3. Remove bread stick dough from package; do not separate. Using a knife, cut dough evenly into 12 slices. Place slices in a slightly overlapping circular pattern over meatball mixture, leaving center open. Bake 27-30 minutes or until stew is bubbly and bread sticks are a deep golden brown.

12 pts per serving

Lasagna Roll-Ups (Serving size: 2 roll-ups)

12 lasagna noodles
2 cups ricotta cheese or cottage cheese
1 egg
1/4 cup chopped fresh parsley or 1 1/2 TBL dried parsley
2 cups shredded mozzarella cheese
8 oz Italian sausage, casings removed or 1/2 lb ground beef
1 28 oz jar marinara sauce

1. Preheat oven to 375 degrees. Cook noodles according to the package directions. Drain noodles and rinse with cold water. Mix ricotta, egg, parsley, and 1 cup mozzarella cheese in a bowl; set aside.2. Cook sausage in a skillet over medium heat until browned and crumble, breaking up large pieces with a spoon, until it resembles ground beef. Drain fat.3. Spread 1/2 cup marinara sauce in a 9x13 baking dish. Spread 3 TBL ricotta mixture on each noodle; top with some sausage. Roll up each noodle. Arrange seam sides down in baking dish.4. Top roll-ups with remaining sauce and mozzarella. Bake, loosely covered, for 15 minutes. Remove cover; bake for 10 minutes longer or until brown and bubbly.

Spicy Shepherd’s Pie (Serving size: 1/4 of pie)

1 lb lean ground beef
1 onion, chopped
1 chile pepper, deseeded and chopped
1 tsp ground cumin
½ tsp paprika
1 TBL all-purpose flour
1 ½ cups beef broth
1 cup shredded carrots
¾ tsp salt, divided
¼ tsp black pepper
1 ½ lb potatoes, peeled
½ cup milk
2 TBL butter

1. Preheat oven to 375 degrees. Heat a large saucepan and add the ground beef and onion. Cook, stirring, until the meat has browned, 2-3 minutes. Stir in the chile pepper, cumin and paprika. Continue to cook for 1 minute.
2. Mix the flour, then pour in the broth and stir. Add shredded carrots. Bring to a boil, cover and simmer, stirring occasionally, for 30 minutes. Season with ½ tsp salt and the black pepper.
3. Meanwhile, cut the potatoes into even-size pieces. Place in a large saucepan and add enough lightly salted water to cover. Bring to a boil, cover and simmer until the potatoes are cooked through, about 20 minutes. Drain well and return the potatoes to the pot. Add the milk, butter, and the remaining salt. Mash until smooth.
4. Spoon the meat mixture into a large casserole dish sprayed with non-stick cooking spray. Cover with mashed potatoes and fluff up using a fork. Bake until golden brown 25-30 minutes. Serve hot.

Zesty Pepper Steak with a Blue Cheese Sauce (serving size: 1 steak with sauce)

Green or mixed peppercorns
4 beef tenderloin steaks (6-8 oz each)
2 TBL butter
1 TBL vegetable oil
1/8 tsp salt or sea salt
¼ cup sour cream
¼ cup heavy cream
2 oz crumbled blue cheese
2 TBL Dijon-style mustard

1. Place the peppercorns on a cutting board and crush roughly with a wooden rolling pin to release flavor. Measure 2 TBL crushed peppercorns and transfer to a plate.
2. Place the steaks on the plate with the crushed peppercorns and, with your fingers, press them will into the surface of the steaks.
3. Heat butter and vegetable oil in a large skillet until butter is just foaming. Add the steaks and cook 3 minutes per side for medium doneness. Season the steaks with the salt. Remove the steaks and place on a warm plate. Cover with some foil and set aside.
4. Whisk the sour cream, heavy cream and mustard in a small bowl, then add to the skillet with the meat drippings. Add the blue cheese to the pan. Simmer, stirring constantly, until the sauce has reduced and is piping hot. Stir in any juices from the resting steaks. Divide the steaks among 4 warmed plates. Spoon the sauce on top and serve.

Chicken Nachos (serving size: 1/8 of nachos)

2 cups shredded cooked chicken
1/2 cup prepared salsa
1/2 package (15 oz) restaurant-style tortilla chips
1 cup shredded Monterey Jack cheese
1 jalapeno pepper, sliced
1 cup chopped tomato
2 TBL chopped fresh cilantro
1 cup sour cream

1. Preheat oven to 375 degrees. Combine the chicken and salsa in medium bowl.
2. Place the tortilla chips in a shallow ovenproof dish. Spoon the chicken mixture evenly over chips.
3. Sprinkle the Monterey Jack evenly over the chicken mixture and top with the jalapeno pepper. Bake until the cheese is melted, 10-15 minutes. Remove from oven and garnish with the tomato and cilantro. Serve warm with sour cream.

Savory Chicken Pot Pie (serving size: 1/6 of pie)

3 TBL butter, divided
1 small onion, finely chopped
1 red pepper, deseeded and finely chopped
1 stalks celery, trimmed and chopped
1 lb cooped chicken, chopped (I have also done this with cooked Turkey)
1 lb frozen mixed vegetables
1/2 cup chicken broth
1 can (10 oz) cream of chicken soup
1/2 package (15 oz) refrigerated pie crust

1. Preheat oven to 425 degrees. Melt 2 TBL butter in a large saucepan over medium heat. Add the onions, red pepper, and celery. Saute the vegetables, stirring occasionally, until softened, about 5 minutes.
2. Add the chicken, mixed vegetables, broth and soup to the pot. Bring the mixture to a boil. Reduce heat to low and simmer for 5 minutes, stirring occasionally. Transfer the mixture to a deep-dish pie plate.
3. Lay the pie crust over the pie plate and trim using a sharp knife. Seal the edges using the back of a fork. Cut slits into the crust using a sharp knife. Melt the remaining butter; brush over the top of the pie crust.
4. Bake until the crust is golden brown, 10-15 minutes. Let stand for 5 minutes before serving.


Megan Adamson said...

I am always looking for new recipes. Thanks for you work in doing this. I find the hardest thing is... to find and plan low fat meals.If you ever want some of the ones I like let me know.

Reynolds Family said...

I love your site! I love looking here for dinner ideas. I still really want you recipe for that mandarin chicken salad and frosty shakes!!!!