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
Weight Watchers Slow Cooker Pot Roast Plus+ 5 Per Serving
Ingredients:
1 4lb lean beef chuck roast, trimmed of fat
1 tbsp extra-virgin olive oil
2 large onions, thinly sliced
1/2 cup carrots, sliced
1 cup butternut squash, chopped
4 cloves garlic, minced
1 tsp dried thyme
1 tsp dried sage
1 tbsp fresh parsley, chopped
1/2 cup strong brewed coffee
2 tbsp balsamic vinegar
2 tbsp cornstarch mixed with 2 tbsp water
salt and pepper
Directions:
Preheat oven to 300°F. Season beef with salt and pepper. Heat oil in a Dutch oven over medium-high heat. Add beef and cook, turning from time to time, until well browned on all sides, 5 to 7 minutes. Transfer meat to slow cooker. Add onions, carrots, garlic, sage, thyme, coffee and vinegar; bring to a simmer.
Cover and cook until beef is tender, 4 1/2 to 5 hours or High or 7 to 8 hours on Low. Add the butternut squash and parsley in the last 2 hrs of cooking. Meanwhile, skim fat from the braising liquid. Pour the liquid from your slow cooker into a medium saucepan Add the cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Carve the beef and serve with gravy.
Makes 8 Servings
Nutritional Info Per Serving: 220 calories; 5 g fat; 5 g carbs; 32 g protein; 1 g fiber
Weight Watchers Ham and Swiss Skillet
Plus+ 6 Per Serving
Ingredients:
1 cup sliced mushrooms
2 tablespoons sliced green onion
1 tablespoon margarine or butter
1 small zucchini, finely chopped (3/4 cup)
3/4 cup finely chopped cooked ham
6 eggs
1/4 teaspoon dried thyme, crushed
1/4 teaspoon caraway seed
Dash salt
Dash pepper
1/2 cup shredded Swiss cheese (2 ounces)
Snipped fresh chives
Directions:
1. In a 10-inch nonstick or well-seasoned ovenproof skillet cook mushrooms and onion in margarine or butter over medium-high heat about 5 minutes or until tender but not brown. Add zucchini; cover and cook over medium-low heat 2 to 3 minutes, stirring occasionally. Stir in ham. Beat eggs until blended but not foamy. Stir in thyme, caraway seed, salt, and pepper.
2. Pour egg mixture over vegetables. Cook over low heat, without stirring, until mixture begins to set on the bottom and around the edge. As eggs set, run a spatula around the edge of skillet, lifting egg mixture to allow uncooked portion to flow underneath. Continue cooking and lifting edge until mixture is almost set. Sprinkle with cheese. Broil 5 inches from heat for 1 to 2 minutes or until eggs are just set and cheese is melted. Sprinkle with chives. To serve, cut into wedges; serve from skillet.
Makes 6 Equal Servings
Nutritional Info Per Serving: Calories 241, Carbs 3 g, Fat 16 g, Fiber 1 g, Protein 21 g
Weight Watchers Egg Salad
3 Points+ Per Serving
Ingredients:
4 large eggs
2 large egg whites, boil these as whole eggs and discard the yolks
2 tablespoons fresh chives, chopped
2 tablespoons reduced-calorie mayonnaise
1/2 teaspoon Dijon mustard
1/2 teaspoon table salt
dill
1/4 teaspoon black pepper, freshly ground
Directions:
1. Place eggs in a medium saucepan and pour in enough water to cover them; set pan over high heat and bring to a boil.
2. Boil 10 minutes; drain and place eggs in an ice-water bath.
3. When eggs are cool enough to handle, remove shells.
4. Discard yolks from two of the eggs. Cut remaining whole eggs and whites into 1/2-inch pieces (or use an egg slicer).
5. Transfer eggs to a medium bowl. Add chives, mayonnaise, mustard, dill, salt and pepper; mix until blended.
Makes 4 (1/2 Cup Servings)
Nutritional Info Per Serving: Calories 106, Total Fat 7 g, Protein 8 g, Carbs 1.3 g, Sodium 456 mg, Fiber 0.1 g
(Bread Not Included In Points Total!)
Weight Watchers Southwest Steak And Potato Soup
Plus+ 5 Per Serving
Ingredients:
1 1/2 pounds boneless beef sirloin steak, cut 1 inch thick
2 medium potatoes, cut into 1-inch pieces
2 cups loose-pack frozen cut green beans
1 small onion, sliced and separated into rings
1 1/2 cups thick and chunky salsa
1 14 ounce can lower-sodium beef broth
1 teaspoon dried basil, crushed
2 cloves garlic, minced
1/3 cup reduced-fat shredded Monterey Jack Cheese (optional)
Directions:
1. Trim fat from meat. Cut meat into 1-inch pieces. Set aside.
2. In a 3-1/2- or 4-quart slow cooker, combine potatoes, green beans, and onion. Add meat. In a medium bowl, stir together salsa, broth, basil, and garlic. Pour salsa mixture over meat and vegetable mixture in cooker.
3. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
4. If desired, sprinkle individual servings with cheese.
Makes 6 (1 Cup Servings)
Nutritional Info Per Serving: 214 calories; 4 g fat; 17 g carbs; 28 g protein; 3 g fiber
Weight Watchers Chicken & Cheese Tostadas
Plus+ 7 Per Serving
Ingredients:
6 flour tortillas (6 inch)
1 pkg. (1-1/4 oz.) Taco Seasoning Mix, divided
1 lb. boneless skinless chicken breasts,
cut into 1/2-inch pieces
1/2 cup water
2 large tomatoes, chopped, divided
1 pkg. (7 oz.) shredded non-fat cheddar cheese
6 Tbsp. light sour cream
1/4 cup chopped cilantro
Directions:
HEAT oven to 400°F.
Place tortillas in single layer on large baking sheet; spray with cooking spray. Sprinkle with 1 tsp. seasoning mix. Bake 7 to 8 min. or until tortillas are crisp and golden brown.
Meanwhile, combine chicken, remaining seasoning mix and water in large skillet. Bring to boil on medium-high heat; simmer on medium-low 5 min. or until chicken is done, stirring occasionally. Add 1-1/2cups tomatoes; cook until heated through, stirring occasionally. Remove from heat; stir in 1-1/4 cups cheese.
Spoon chicken mixture onto tortillas; top with remaining ingredients.
Yield: 6 Servings (1 Tostada Per Serving)
Nutrition Information:
280 calories; 6 g fat; 55 mg cholesterol; 24 g carbs; 31 g protein; 2 g fiber
Weight Watchers Taco Casserole
Plus+ 4 Per Serving
Ingredients:
1 lb ground skinless chicken breast
1/2 c onions, chopped
1/2 c bell peppers, chopped
1 clove garlic
1 pkg taco seasoning mix
8 ozs taco sauce
1 c fat-free sour cream
1 c fat-free cottage cheese
1 c low-fat tortilla chips, whole or broken up
1 c low-fat cheddar cheese, shredded
3/4 c salsa
Directions:
Heat oven to 400. Spray cooking spray on bottom of a 2-quart casserole dish; set aside. In a skillet, cook chicken, onion, peppers, and garlic clove until tender. Add seasoning mix and taco sauce; set aside. In a medium bowl, combine sour cream and cottage cheese; set aside. Place half the broken chips in the bottom of casserole dish. Add meat mixture to cover the chips, then cover the meat with sour cream mixture. Sprinkle with cheese and remaining crushed chips. Bake, uncovered, for 30 minutes or until cheese has melted. Top with 3/4 cup salsa if desired.
Makes 8 (1 Cup Servings)
Nutritional Info Per Serving:
287 Calories; 4g Fat; 25g Protein; 34g Carbs; 43mg Cholesterol; 2g Fiber
Weight Watchers Cheesy Chicken
Plus+ 8 Per Serving
Ingredients:
2 lbs. boneless skinless chicken breasts
2 Cans 98% fat-free cream of chicken soup
1 can cheddar cheese soup
1/4 teaspoon garlic powder
Directions
Cut chicken into bite size pieces. Put chicken in the bottom of the crockpot.
Add rest of ingredients on top. Cook 8 hours on low. Serve over rice or
noodles. (Points include rice)
Per Serving: 328 Calories; 8g Fat; 55g Protein; 5g Carbohydrate; 1g Dietary
Fiber; 146mg Cholesterol; 631mg Sodium.
Weight Watchers Cajun Pork Roast
Points Plus+ 4 Per Serving
Ingredients:
2 lb boneless single loin pork roast
3 tbsp paprika
1/2 tsp red pepper (cayenne)
1 tbsp garlic powder
2 tsp dried oregano
2 tsp dried thyme
1/2 tsp salt
1/2 tsp white pepper, ground
1/2 tsp cumin
1/4 tsp nutmeg
Directions:
Preheat oven to 350°F. Combine all seasonings and rub well over all surfaces of roast. Place roast in shallow pan and roast in oven for about an hour, until internal temperature is 160°F. Remove from oven and let rest 5 to 10 minutes before slicing.
Makes 6 (5oz Servings)
Nutritional Info Per Serving: 149 Calories; 6g Total Fat; 20g Protein; 4g Carbs;
47mg Cholesterol; 71mg Sodium; 3g Fiber
Weight Watchers Butter Pecan Popcorn
Plus+ 4 Per Serving
Ingredients:
8 cups popped popcorn,
(about 1/3 to 1/2 cup unpopped)
Nonstick cooking spray
1/2 cup broken pecans
2 tablespoons butter or margarine
1/3 cup light corn syrup
1/4 cup instant butterscotch or butter pecan pudding mix
3/4 teaspoon vanilla
Directions:
1. Discard unpopped popcorn kernels. Spray a 17x12x2-inch roasting pan with nonstick cooking spray. Place the popped corn and pecans in the pan. Keep popcorn warm in a 300 degree F oven while making coating.
2. In a small saucepan melt the margarine or butter. Remove saucepan from heat. Stir in the corn syrup, pudding mix, and vanilla. Pour syrup mixture over popcorn. With a large spoon, gently toss the popcorn with the syrup mixture to coat.
3. Bake popcorn, uncovered, in a 300 degree F oven for 16 minutes, stirring halfway through baking. Remove the pan from the oven. Turn mixture onto a large piece of foil. Cool popcorn completely. When cool, break into large pieces. Store leftover popcorn, tightly covered, in a cool, dry place for up to 1 week.
Makes 9 (1 Cup Servings)
Nutritional Info Per Serving: Calories 157, Carbs 22 g, Fat 7 g, Fiber 1 g, Protein 2 g
Weight Watchers Tex-Mex Taco Dip
Plus+ 4 Per Serving
Ingredients:
1 1/2 pounds ground raw turkey breast
1 jalapeno chile pepper,
seeded and finely chopped (optional)
1 1-ounce envelope reduced sodium taco seasoning mix
2 8-ounce packages reduced-fat cream cheese, softened
2 16-ounce cans fat-free refried beans
3 avocados, halved, seeded, peeled and mashed
2 tablespoons lemon juice
1/2 cup fat-free dairy sour cream
1/2 cup fat-free mayonnaise
8 ounces reduced-fat shredded cheddar cheese
1/2 cup chopped green onions (optional)
2 cups shredded fresh spinach
3 medium tomatoes, chopped
Assorted vegetable dippers and/or baked tortilla chips
Directions:
In a large skillet cook ground turkey and jalapeno, if using, with half of the taco seasoning mix (about 2 tablespoons) until turkey is no longer pink; remove from heat and set aside.
Meanwhile, spread cream cheese into the bottom of a 13x9x2-inch baking dish. Spread cream cheese layer with refried beans. Stir the lemon juice into the mashed avocado and spread over refried bean layer. In a small bowl stir together sour cream, mayonnaise and remaining taco seasoning mix. Spread this sour cream mixture atop the avocado layer. Top with ground turkey mixture and then sprinkle top with cheese.
Bake, uncovered, in a 325°F oven about 25 minutes or until heated through and cheese is evenly melted. Top with green onions if desired, shredded spinach and chopped tomato. Serve with vegetable dippers and/or baked tortilla chips.
Makes 24 Servings
Nutrition Information:
Calories 175, Fat 9 g, Carbs 10 g, Fiber 3 g, Protein 13 g
Weight Watchers Chicken Fiesta Dip
Plus+ 5 Per Serving
Ingredients:
4 oz. (1/2 of 8-oz. pkg.) Philadelphia Cheese, softened
1 cup Reduced Fat Sour Cream
1 pkt. (1-1/4 oz.) Taco Seasoning Mix
1-1/2 cups chopped cooked chicken
1 cup Kraft Mexican Style 2% Milk Finely,
Shredded Four Cheese, divided
4 green onions, sliced
1 small tomato, chopped
1/4 cup sliced black olives
Wheat Thins Big Snacks
Directions:
Heat oven to 350°F.
Mix first 3 ingredients in medium bowl. Stir in chicken, 1/2 cup shredded cheese and onions.
Spoon into 9-inch pie plate.
Bake 25 min. or until heated through. Top with remaining shredded cheese, tomatoes and olives. Serve with Wheat Thins
Makes 32 servings, 2 Tbsp. dip and 11 Wheat Thins Per Serving
Nutritional Info Per Serving: Calories 190; Fat 8g; Carbs 24g; Fiber 2g; Protein 6g
Weight Watchers Southwest Steak And Potato Soup
Plus+ 5 Per Serving
Ingredients:
1 1/2 pounds boneless beef sirloin steak, cut 1 inch thick
2 medium potatoes, cut into 1-inch pieces
2 cups loose-pack frozen cut green beans
1 small onion, sliced and separated into rings
1 1/2 cups thick and chunky salsa
1 14 ounce can lower-sodium beef broth
1 teaspoon dried basil, crushed
2 cloves garlic, minced
1/3 cup reduced-fat shredded Monterey Jack Cheese (optional)
Directions:
1. Trim fat from meat. Cut meat into 1-inch pieces. Set aside.
2. In a 3-1/2- or 4-quart slow cooker, combine potatoes, green beans, and onion. Add meat. In a medium bowl, stir together salsa, broth, basil, and garlic. Pour salsa mixture over meat and vegetable mixture in cooker.
3. Cover and cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours.
4. If desired, sprinkle individual servings with cheese.
Makes 6 (1 Cup Servings)
Nutritional Info Per Serving: 214 calories; 4 g fat; 17 g carbs; 28 g protein; 3 g fiber
Skinny Burrito in a Jar
Yields: 4 servings | Serving Size:1 jar | Calories: 191 | Total Fat: 2 g | Saturated Fat: 1 g | Trans Fat: 0 g | Previous Points: 3 | Points Plus: 4 | Cholesterol: 1 | Carbohydrates: 27 g | Sodium: 27 mg | Dietary Fiber: 7 g | Sugars: 6 g | Protein: 15 g |
Ingredients
■1 cup salsa, no sugar added
■1 (15 ounce) can black beans, drained
■1 cup reduced fat cheddar cheese, shredded
■1/2 cup Greek Yogurt, non-fat (optional non-fat sour cream)
Directions
Evenly divide each ingredient into 4 (1/2 pint size) canning jars. Add ingredients in this order: 1/4 cup salsa, 1/4 heaping cup black beans, 1/4 cup cheese, and 2 tablespoons yogurt or sour cream.
Refrigerate for up to two days. Eat straight from the jar or add to a whole wheat wrap.
TIP: Try adding 1/4 cup cooked quinoa or brown rice to each jar.
Weight Watchers Buffalo Chicken Lasagna
Plus+ 7 Per Serving
Ingredients:
12 Whole Wheat Lasagna Noodles, uncooked
1 lb. Skinless Chicken Breast, cubed
3 Cups Hunt’s Four Cheese Spaghetti Sauce
1 Cup Very Mild Buffalo Wing Sauce
1 1/2 Cups Water
15 oz. Nonfat Ricotta Cheese
1/2 Cup Egg Substitute
9 Slices 2% Pepperjack Cheese
Directions:
Preheat the oven to 350 degrees. Spray skillet with nonstick cooking spray. Cook chicken over medium high heat for 4 minutes or until almost done. Stir in sauces and water. In a small bowl, combine ricotta cheese and egg substitute.
Spray a 9X13 pan with nonstick cooking spray. Spread 1 Cup of sauce in the bottom of pan. Arrange 4 noodles over the sauce. Spread more sauce, then a layer of ricotta mixture. Add another layer of sauce, and repeat the whole process until you end with a layer of sauce. Cover and bake 70 minutes. Uncover and place cheese slices on top, then bake for another 15 minutes uncovered. Let stand 10-15 minutes before serving.
Makes 9 Equal Servings
Nutritional Info Per Serving: 285 Calories; 4g Fat; 29g Protein; 31g Carbohydrate; 5g Dietary Fiber; Points Plus+ 7
