Weight Watchers Chicken Burritos
Plus+ 3 Per Serving
Ingredients:
1/2 cup fine chopped Roma tomatoes
1/2 cup fine chopped, peeled mango
1/4 cup red onion, chopped fine
4 tbsp lime juice
3 tbsp cilantro, snipped
2 to 3 tsp jalapeno peppers, seeded and
finely chopped
(12 oz) boneless, skinless chicken breast halves
1/2 cup water
1/4 tsp salt
1/4 tsp cayenne pepper
8 (6 inch) corn tortillas
1 1/2 cups shredded leaf lettuce
1/4 cup light sour cream
Directions:
1. In a medium bowl combine the tomato, mango, red onion, 2 tbsp of the lime juice, cilantro and jalapeno. Cover and chill for 30 minutes.
2. Place chicken and the water in a large heavy skillet. Bring to a boil; reduce heat. Simmer covered for 12 to 14 minutes or until chicken is tender and no longer pink. Drain well; let cool until easy to handle. Using two forks, shred chicken and toss with the remaining lime juice, salt, and cayenne pepper.
3. Meanwhile, wrap the tortillas in foil and bake in a 350 F. oven 10 minutes or
until warm.
4. To serve: Spoon shredded chicken down the centers of warm tortillas.
Top each with salsa, leaf lettuce and sour cream and roll up.
Makes 8 Burritos (1 Burrito Per Serving)
Per serving: Calories 129, Fat 2 g, Carbs 17 g, Fiber 1 g, Protein 10 g
Weight Watchers Chicken Burritos
Plus+ 3 Per Serving
Ingredients:
1/2 cup fine chopped Roma tomatoes
1/2 cup fine chopped, peeled mango
1/4 cup red onion, chopped fine
4 tbsp lime juice
3 tbsp cilantro, snipped
2 to 3 tsp jalapeno peppers, seeded and
finely chopped
(12 oz) boneless, skinless chicken breast halves
1/2 cup water
1/4 tsp salt
1/4 tsp cayenne pepper
8 (6 inch) corn tortillas
1 1/2 cups shredded leaf lettuce
1/4 cup light sour cream
Directions:
1. In a medium bowl combine the tomato, mango, red onion, 2 tbsp of the lime juice, cilantro and jalapeno. Cover and chill for 30 minutes.
2. Place chicken and the water in a large heavy skillet. Bring to a boil; reduce heat. Simmer covered for 12 to 14 minutes or until chicken is tender and no longer pink. Drain well; let cool until easy to handle. Using two forks, shred chicken and toss with the remaining lime juice, salt, and cayenne pepper.
3. Meanwhile, wrap the tortillas in foil and bake in a 350 F. oven 10 minutes or
until warm.
4. To serve: Spoon shredded chicken down the centers of warm tortillas.
Top each with salsa, leaf lettuce and sour cream and roll up.
Makes 8 Burritos (1 Burrito Per Serving)
Per serving: Calories 129, Fat 2 g, Carbs 17 g, Fiber 1 g, Protein 10 g
Biggest Loser Cauliflower Mashed Potatoes
Ingredients:
1 1/2 pounds cauliflower,
cut into large florets (about 8 cups)
3 garlic cloves, peeled
2 (14-ounce) cans lower-sodium chicken broth
Salt
Freshly ground black pepper
2 tablespoons chopped fresh chives
Instructions
In a large saucepan, combine cauliflower, garlic, and broth. If cauliflower is not completely covered by broth, add water to just cover. Bring to a boil, reduce heat to medium-low, and simmer until cauliflower is tender, about 12 minutes.
Reserve 2 tablespoons of the cooking liquid, then drain cauliflower and garlic. Transfer cauliflower and garlic to the bowl of a food processor and process until smooth, pulsing in some or all of the reserved cooking liquid, if necessary, to moisten mixture. Season with salt and pepper to taste. Just before serving, stir in chives. Serve warm.
Makes 4 (1 Cup Servings)
Per serving:
80 calories, 8 g protein, 12 g carbs, 1 g fat, 4 g fiber, 183 mg sodium
Crock Pot Pepper Steak
7 Points+ Per Serving
Ingredients:
1 1/2 pounds flank steak thinly sliced
1 large onion slices
2 bell peppers any color sliced
2 tablespoons soy sauce
2 tablespoons sesame oil
1 tablespoon brown sugar
3 cloves garlic sliced
rice (optional)
Directions:
Spray 3 1/2 qt. crock pot with pam. Put everything in the crock, mix well. Cook on low 8-9 hours.
Serve over rice if desired (points for rice not included)
Makes 4 (1 Cup Servings)
Nutritional Info Per Serving: 269 Calories; 16g Fat; 23g Protein; 7g Carbs; 1g Fiber; 58mg Cholesterol;
424mg Sodium
Weight Watchers Beef Goulash
Plus+ 7 Per Serving
Ingredients:
1 1/2 cups uncooked spiral pasta
1 pound boneless beef sirloin steak, cut into pieces
1 tablespoon canola oil
1 medium onion, chopped
1 medium green bell pepper, chopped
1 (14.5 ounce) can diced tomatoes, undrained
1 1/2 cups water
1 cup reduced-sodium beef broth
1 1/2 teaspoons red wine vinegar or cider vinegar
1 teaspoon paprika
1 teaspoon sugar
1/2 teaspoon salt
1/4 teaspoon caraway seeds
1/4 teaspoon pepper
2 teaspoons all-purpose flour
1/4 cup cold water
Directions:
Cook pasta according to package directions. Meanwhile, in a large nonstick skillet, stir-fry beef in oil for 4-5 minutes or until browned. Add onion and green pepper; cook and stir for 2 minutes. Stir in tomatoes, water, broth, vinegar and seasonings. Bring to a boil. Reduce heat; cover and simmer for 15 minutes. In a small bowl, combine flour and cold water until smooth. Add to skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Drain pasta; stir into beef mixture.
Makes 6 Servings
One serving (1 cup) equals 272 calories, 7 g fat, 45 mg cholesterol, 371 mg sodium,
29 g carbs, 2 g fiber, 22 g protein
Weight Watchers Cheesy Brunch Bake
Plus+ 4 Per Serving
Ingredients:
Non stick cooking spray
2 (4 oz) cans buttermilk biscuits
3 (8 oz) cartons egg substitute
7 oz Canadian bacon, chopped
1 cup shredded reduced fat Cheddar cheese
1 cup shredded part skim mozzarella cheese
1/2 cup chopped fresh mushrooms
1/2 cup finely chopped onions
1/4 tsp black pepper
Directions:
1. Arrange biscuits in a 13 by 9 inch baking dish coated with cooking spray.
2. In a large bowl, combine the remaining ingredients and pour over biscuits.
3. Bake, uncovered at 350° 30 to 35 minutes or until a knife inserted near center comes out clean.
Makes 12 Servings (Serving Size = 1 Biscuit Section)
Nutrition Information:
Calories 160, Fat 5 g, Cholesterol 20 mg, Carbs 13 g, Fiber 1 g, Protein 15 g
Weight Watchers Strawberry Pretzel Salad
3 Points+ Per Serving
Ingredients:
Crust
1 cup Fiber One cereal (Substituted for the pretzels)
3 tablespoons Splenda sugar substitute
1/2 cup water
salt, to taste
Cream cheese layer
8 ounces fat free cream cheese, softened
1 cup Splenda sugar substitute (to taste)
2 cups Cool Whip Free
Fruit Jello Topping
1 (6 ounce) package sugar-free strawberry gelatin
2 cups very hot water
2 cups strawberries, rinsed and sliced
Directions:
1. Combine crust ingredients and pat in the bottom of a 9x13" pan. Add a little more water if necessary. Bake 8 minutes in preheated 375 oven. Let cool completely.
2. Combine splenda and cream cheese in medium bowl for 3 minutes over low speed. Mixture will be thick. Gradually add Cool Whip, do not over beat. Pour over cooled pretzel crust. Cover and chill 1 hour.
3. Combine Jello and hot water in medium bowl. Gradually add berries, stirring a few minutes until mixture has slightly cooled. Carefully pour over cream cheese mixture. Cover and chill at least 2 hours.
Makes 12 Equal Servings
Nutritional Info Per Serving: Calories 76, Total Fat 0.5 g, Protein 6.5 g, Carbs 22 g, Sodium 298 mg,
Fiber 3 g
