Weight Watchers Curtido Salvadorean Coleslaw recipe

Makes 6 servings

Ingredients
1 medium head of cabbage, chopped
1 small onion, sliced
2 small carrots, grated
1/2 teaspoon oregano
1/2 teaspoon cayenne pepper or paprika
1 teaspoon olive oil
1/4 cup vinegar
1 teaspoon brown sugar
1 teaspoon salt
1/2 cup water

Preparation
1. Place the cabbage in boiling water and boil for no more than one minute. Discard the
water.
2. In a large bowl, mix the cabbage with the sliced onion, grated carrots, olive oil, vinegar,
oregano, cayenne, brown sugar, salt and water.
3. Chill in the refrigerator for at least 2 hours before serving.

WW POINTS per serving: 0

Nutritional information per serving: 59 calories, 1g fat, 4.2g fiber
Weight Watchers Yogurt Dressing recipe
Makes 6 servings

Ingredients
1/2 cup low-fat plain yogurt
1 tablespoon freshly squeezed lemon juice
1/4 teaspoon pepper
1/4 teaspoon paprika
garlic salt, to taste (optional)

Preparation
1. Blend all the ingredients together.
2. Refrigerate until ready to serve.

WW POINTS per serving: 0

Nutritional information per serving: 21 calories, 0.2g fat, 0.1g fiber
Weight Watchers Asian Marinated Asparagus recipe
Makes 4 servings

Ingredients
1 lb asparagus spears
2 tablespoons lite soy sauce
1/4 cup seasoned rice vinegar
1 teaspoon sesame oil
2 teaspoons gingerroot, chopped
2 tablespoons water

Preparation
1. Snap off the tough ends of the asparagus.
2. Place the asparagus spears and 2 tablespoons water in a shallow microwave dish.
3. Cover and microwave at high for about 2-4 minutes (or until the asparagus is crisp-tender).
4. Drain the asparagus, return to the dish.
5. In a small bowl, combine the vinegar, soy sauce, sesame oil and gingerroot; stir with a whisk
until the mixture is blended.
6. Pour the vinegar mixture over the asparagus, turning the asparagus to coat.
7. Cover and marinate in the refrigerator for at least 2 hours, turning the asparagus occasionally.
One serving is approximately 131 grams.

WW POINTS per serving: 0

Nutritional information per serving: 41 calories, 1.4g fat, 2.4g fiber
May 25th, 2008 | Posted in 0 points, Asian recipes, salad recipes, side dish
Weight Watchers Jello Fruit Wedges recipe

Ingredients
8 medium-large oranges
4 (85 g) boxes orange flavor gelatin
2 1/2 cups boiling water

Preparation
1. Slice the oranges in half lengthwise (through the axis).
2. Carefully remove the pulp, while keeping the half rind fully intact.
3. Make sure that the orange rinds are dry (use paper towels to blot them).
4. Set each half rind upright in a muffin pan so that it can be filled with Jello.
5. Mix the gelatin with the boiling water.
6. When the gelatin is well dissolved, pour into the fruit before it begins to set (fill up as high as
you can, as the Jello will shrink a little when cooling).
7. Carefully transfer to the fridge and let set according to the directions on the box (usually about
three hours).
8. When the Jello is set, place the fruit open-side down on a cutting board, hold its shape with
one hand and carefully slice in half lengthwise again to form quarters (you may use a serrated
knife so you can keep the Jello intact and not smash the fruit).

Servings: 16
Nutritional information for one serving:
WW points: 2
Calories: 111
Calories from fat: 0
Total fat: 0.1g
Cholesterol: 0mg
Sodium: 99mg
Total carbs: 26.9g
Dietary fiber: 1.6g
Protein: 2.3g
Weight Watchers Egg Rolls with Peanut Dipping Sauce recipe
Ingredients
Egg rolls
1 (16 ounce) package egg roll wraps
1/2 lb pork tenderloin, cut into very small pieces
1 egg, beaten together with
1 teaspoon sesame oil
1 tablespoon vegetable oil or peanut oil
2 cups (4 ounces) thinly sliced cabbage
1 1/2 medium carrots (1 cup), peeled and julienned
3 cups (10-12 ounces) fresh bean sprouts
1/2 cup white onion, finely diced
coarse-ground garlic salt
1 tablespoon water
Peanut sauce
1/4 cup creamy peanut butter
1 1/2 tablespoons pineapple juice or chicken broth
2 tablespoons low sodium soy sauce
1 teaspoon Asian chili oil
1 teaspoon sesame oil
1 1/2 tablespoons brown sugar
1/2 teaspoon ground ginger

Preparation
1. Whisk the brown sugar and soy sauce together until dissolved, then gradually add this mixture to the peanut butter.
2. Stir until smooth, then stir in the chili oil, sesame oil, ginger and rice vinegar; blend well.
3. Divide the peanut sauce into two equal portions; set one portion aside in a microwave-safe bowl (to be used later as dipping sauce).
4. Whisk the pineapple juice or chicken broth into the second portion of the peanut sauce; set aside.
5. Add the sesame oil and peanut oil to a wok or large nonstick skillet over medium-high heat; heat until oil is almost smoking.
6. Add the pork to the skillet, season with garlic salt and saute for about 1 minute; add the carrots and onions to the skillet and saute for about 1 more
minute.
7. Add the cabbage and saute for about 1 more minute; add the bean sprouts and toss about 30 seconds until the vegetables are evenly distributed
8. Add the second portion of the peanut sauce and cook for about 1 minute (until the sauce is bubbly, the carrots are crisp-tender and the bean sprouts
are still crisp).
9. Remove the skillet from the heat and turn the contents into a strainer (you will get almost 4 cups of egg roll filling).
10. Place 1/4 cup of filling onto each egg roll wrap and roll up according to the package directions; seal the final edge of each egg roll wrap with
eggwash.
11. Fry the egg rolls, about three at a time, in hot vegetable oil until they are golden. Remove and place on absorbent paper to drain.
12. In the meantime, microwave the reserved peanut sauce for about 45 seconds (or until bubbly around the edges); stir well, then serve as dipping
sauce for the hot egg rolls.
Servings: 15
Nutritional information for one serving:
WW points: 4
Calories: 172
Calories from fat: 48
Total fat: 5.3g
Cholesterol: 26mg
Sodium: 297mg
Total carbs: 22.9g
Dietary fiber: 1.7g
Protein: 8.6g
Weight Watchers Light Mashed Potatoes recipe
Ingredients
5 medium white potatoes, peeled, washed and diced
4 tablespoons margarine
1/4 cup low-fat milk
1/2 teaspoon table salt (or to taste)
1/2 teaspoon ground black pepper (or to taste)

Preparation
1. In a medium-sized saucepan, add the potatoes and enough water to cover them.
2. Bring to a boil over medium heat; boil for about 20 minutes.
3. Drain the potatoes and return to the saucepan.
4. Using an electric mixer, mix the potatoes until they’re looking slightly dry.
5. Add 1/4 cup milk and mix until creamy (add extra milk if you want a creamier
texture).
6. Add the margarine, salt and pepper; mix well.
Servings: 6
Nutritional information for one serving:
WW points: 4
Calories: 171
Calories from fat: 71
Total fat: 7.9g
Cholesterol: 0mg
Sodium: 559mg
Total carbs: 23.5g
Dietary fiber: 2.3g
Protein: 2.6g
Weight Watchers Sweet and Sour Chicken Stir-Fry recipe
Ingredients
8 ounces boneless skinless chicken breasts, cut into 1 pieces
1 1/2 ounces thin sliced baby carrots
1/2 (3 ounce) bell peppers, chopped
1 teaspoon minced garlic
3 ounces chopped celery
3 ounces snap peas, cut in half width-wise
1 teaspoon cornstarch
1/2 cup canned pineapple in juice, undrained
2 tablespoons light soy sauce
1 1/2 teaspoons cider vinegar
1/2 teaspoon ground ginger
1 1/2 teaspoons Splenda sugar substitute

Preparation
1. Spray a non-stick skillet with cooking spray and saute the garlic for about 2 minutes.
2. Add the chicken and brown over medium heat.
3. Add the carrots, bell peppers, pea pods and celery, and stir fry for about 5-7 minutes (until the carrots soften a
little bit).
4. In a small bowl, combine the soy sauce and cornstarch; mix. Pour into the skillet, along with the vinegar,
pineapple, Splenda and ginger. Stir well and bring to a boil.
5. Reduce the heat and simmer for about 1-2 minutes (until the sauce thickens).
6. Serve over hot rice, rice noodles or cabbage.
Servings: 2
Nutritional information for one serving:
WW points: 4
Calories: 213
Calories from fat: 15
Total fat: 1.7g
Cholesterol: 65mg
Sodium: 1134mg
Total carbs: 19.9g
Dietary fiber: 3.6g
Protein: 29.9g
Weight Watchers Vegetable Stir-Fry recipe
Ingredients
8 ounces mushrooms, sliced
3 cups broccoli florets, halved if large
2 garlic cloves, minced
3 celery ribs (or bell pepper), thinly sliced
1 tablespoon canola oil
1 cup chicken broth
2 tablespoons soy sauce
1 tablespoon cornstarch, mixed with water to form a paste
1/2 teaspoon ground ginger
black pepper, to taste

Preparation
1. Soak the broccoli in water; heat the canola oil in large wok or frying pan and steam the wet
broccoli, covered, for about 4-5 minutes.
2. Add the mushrooms, garlic, celery or bell pepper, soy sauce and ginger. Saute, uncovered, for
about 5 more minutes (depending on how crunchy you want the vegetables).
3. Add the chicken broth and pepper to taste, and bring to a boil. Stir in the cornstarch paste and
simmer for about 1 minute.
4. Serving suggestion: serve over rice, with chow mein noodles and soy sauce.
Servings: 4
Nutritional information for one serving:
WW points: 2
Calories: 88
Calories from fat: 38
Total fat: 4.3g
Cholesterol: 0mg
Sodium: 735mg
Total carbs: 8.8g
Dietary fiber: 1.2g
Protein: 5.8g
Weight Watchers Chinese General Tso’s Chicken recipe
Makes 4 servings
Ingredients
1 lb boneless skinless chicken breasts
3/4 cup chicken broth
2 medium scallions, chopped
1/2 teaspoon red pepper flakes
2 teaspoons garlic, minced
2 tablespoons cornstarch
1/2 teaspoon ground ginger
2 tablespoons Splenda granular, artificial sweetener
2 teaspoons olive oil
1 tablespoon white wine vinegar
2 tablespoons soy sauce
2 cups cooked brown rice
Preparation
1. Cut the chicken into 2 inch pieces.
2. In a small bowl, mix together the chicken broth, ginger, cornstarch, soy sauce, vinegar and
Splenda. Set aside.
3. Heat the olive oil in a skillet or wok over medium-high heat.
4. Add the scallions, pepper flakes and garlic.
5. Cook for 2 minutes, then add the chicken and cook for about 5 more minutes (until browned).
6. Add the sauce and simmer for about 3 more minutes (until the sauce thickens and the chicken
is cooked through).
7. Serve the chicken and sauce over hot brown rice.
One serving is approximately 280 grams.

WW POINTS per serving: 6

Nutritional information per serving: 287 calories, 4.8g fat, 2.2g fiber
Weight Watchers Shrimp Wontons with Green Onion Dipping Sauce recipe
Makes 24 wontons
Ingredients
24 large shell-on shrimp (20 to 24 per lb.)
24 square wonton wrappers
3 tablespoons finely chopped green onions
24 sprigs fresh cilantro, leaves and tender stems
1/3 cup coarsely chopped fresh cilantro
vegetable oil (for frying)
2 tablespoons toasted sesame oil
4 tablespoons minced fresh ginger
1 tablespoon lemon zest
1 cup low sodium soy sauce
2 tablespoons orange marmalade
3 tablespoons lemon juice
1/4 cup orange juice
Preparation
1. In a large bowl, whisk together 1/2 cup soy sauce, the chopped cilantro, 2 teaspoons ginger, 1 tablespoon
sesame oil and the lemon zest.
2. Peel the shrimp (leaving tails on) and devein. Add to the soy mixture and marinate, covered, for about 15 to 20
minutes at room temperature.
3. Drain the shrimp in a colander, spread out on paper towels, and pat dry.
4. Pour oil into a deep, heavy pot to a depth of 3 inches and heat to 375° F. Meanwhile, spread out wonton
wrappers. Working with one wrapper at a time, put several cilantro leaves and stems along wrapper edge nearest
you. Top them with a shrimp, arranging the shrimp lengthwise so that the tails extend beyond the wrapper. Fold
the wrapper edge opposite the tail over the shrimp.
5. Brush the far edge of the wrapper with water and, starting with the near edge, roll the wrapper loosely around
the shrimp, forming a package. Press seam firmly to seal.
6. Preheat the oven to 200° F and put a shallow rack in a baking pan. When the oil reaches 375° F, fry the
wontons in several batches (so as not to crowd them), flipping midway through cooking, until they turn medium
golden brown (about 1 1/2 to 2 minutes). If the shrimp begins to brown too quickly, reduce the temperature.
7. Lift the shrimp out with tongs, draining excess oil, and transfer to baking pan; keep warm in oven.
8. In a small bowl, whisk together the orange and lemon juices, 2 teaspoons ginger, 1/2 cup soy sauce, 1
tablespoon sesame oil, marmalade and green onions.
9. Serve the wontons hot, with the dipping sauce on the side.

WW POINTS for one wonton: 1

Nutritional information for one wonton: 51 calories, 1.4g fat, 0.4g fiber
Weight Watchers Crock Pot Gingered Chicken Stew recipe
Ingredients
1 1/2 lbs boneless skinless chicken breasts, cut into 1-inch cubes
3 tablespoons fresh ginger root
8 carrots, pared and cut into 1-inch pieces
1 green bell pepper, cut into chunks
1 (20 ounce) can unsweetened pineapple chunks, drained, juice reserved
4 ounces (about 1/2 cup) sliced water chestnuts
1 cup fat-free chicken broth or water
2 tablespoons cornstarch
1/2 teaspoon allspice
1/8 teaspoon white pepper

Preparation
1. In a a 3-5 quart croc kpot, combine the chicken, ginger, carrots, broth (or water), pepper and allspice.
2. Cover the crock pot and cook on low for about 7-8 hours or on high for about 3-4 hours (until the chicken is cooked).
3. In small a bowl, combine the cornstarch with the reserved pineapple juice and mix until smooth. Add to the crock pot,
stirring constantly.
4. Add the water chestnuts, pineapple chunks and bell pepper to the crock pot. Cover and cook on high for about 20-25
minutes (until the mixture has thickened).

Servings: 6
Nutritional information for one serving:
WW points: 4
Calories: 231
Calories from fat: 16
Total fat: 1.8g
Cholesterol: 65mg
Sodium: 134mg
Total carbs: 26.6g
Dietary fiber: 4.6g
Protein: 27.9g
Weight Watchers Grilled Chicken Breasts in Spiced Yogurt recipe
Makes 6 servings
Ingredients
6 boneless skinless chicken breast halves
2 1/4 cups plain yogurt
2 tablespoons minced shallots
3 tablespoons olive oil
1/4 teaspoon cinnamon
2 1/2 tablespoons fresh lemon juice
2 teaspoons salt
3/4 teaspoon black pepper
1 cup fresh mint leaves
3/4 teaspoon ground cumin
1 tablespoon chili powder
3/4 teaspoon ground coriander
Preparation
1. Stir together 1 cup yogurt, 1 tablespoon lemon juice, 2 tablespoons olive oil, the salt, pepper
and spices.
2. Add the chicken and turn until well coated.
3. Marinate at room temperature for about 20-30 minutes.
4. While the chicken is marinating, preheat the grill.
5. Stir together the remaining 1 1/4 cups yogurt and 1 1/2 tablespoons lemon juice and salt to
taste.
6. Reduce the grill to moderate heat.
7. Discard the marinade and grill the chicken on a lightly oiled grill rack, turning occasionally, for
about 10-12 minutes (until the chicken is cooked through).
8. Transfer the chicken to a serving platter.
9. In a small bowl, toss together the remaining oil, shallots and mint.
10. Drizzle the chicken with the yogurt sauce and top with shallot and mint salad.
WW POINTS per serving: 6
Nutritional information per serving: 258 calories, 11.6g fat, 1g fiber
Weight Watchers Shrimp Ceviche recipe
Ingredients
2-3 lbs shrimp, peeled and deveined
2 sour oranges, squeezed
8 lemons, squeezed
8 limes, squeezed
1 red onion, diced
2 large tomatoes, diced
1 serrano pepper or jalapeno, diced
1 bunch cilantro, diced
2 large cucumbers, peeled and diced
2 large avocados, diced

Preparation
1. Cook the shrimp in boiling water for about 5 minutes, then remove and cool in ice cold water.
Strain when cooled.
2. Cut the shrimp into 1-inch pieces and add to a large bowl.
3. Add the citrus (orange, lemon and lime) juice and marinate for about 2 hours.
4. Add the tomatoes, red onion, cilantro and chilies, and marinate for about 2 more hours.
5. Add the cucumber and avocado before serving.

Servings: 12
Nutritional information for one serving:
WW points: 4
Calories: 200
Total fat: 7.7 g
Cholesterol: 115 mg
Sodium: 122 mg
Total carbs: 23.2 g
Dietary fiber: 8.7 g
Protein: 18.3 g
Weight Watchers Roasted Pears recipe
Ingredients
1 large pear
1 tablespoon whole half walnuts (or pecans)
2 tablespoons no-fat cream cheese
vegetable oil cooking spray
2 teaspoons honey
1/8 teaspoon nutmeg
1/8 teaspoon salt

Preparation
1. Preheat the oven to 350 degrees F.
2. If you wish, peel the pear. Slice the pear in half lengthwise, and scoop out seeds to make a
nice circle. Spray with cooking spray and set aside in a gratin dish sprayed with cooking spray,
cut side up.
3. In a small bowl mix together 1 teaspoon honey, the cream cheese, nutmeg and salt. Fill each
pear half cavity with half of the cheese mixture.
4. Place a half walnut or pecan on top of the cheese mixture, lightly pressing it down. Drizzle the
pear halves with the remaining teaspoon of honey.
5. Roast the pear halves on the center grate of the oven for about 1 hour (or until soft). Test with
a toothpick at about 45 minutes.
Servings: 2
Nutritional information for one serving:
WW points: 3
Calories: 156
Calories from fat: 68
Total fat: 7.6g
Cholesterol: 15mg
Sodium: 189mg
Total carbs: 22.8g
Dietary fiber: 3.5g
Protein: 2.1g
Weight Watchers Baked Apple Cake recipe
Makes 3 pieces
Ingredients
Apples
3 small apples (up to 2.5 inches in diameter)
3/4 ounce raisins
1 3/4 ounces marzipan
1 tablespoon dark rum
1 cinnamon stick (about 3 inches long)
Dough
1 egg
1/2 cup flour
1/4 cup butter, softened
1/4 cup almonds (blanched, grounded)
1/2 tablespoon baking powder
1/4 cup powdered sugar
1 pinch salt
1 pinch cinnamon
caster sugar (for dusting)
Preparation
1. Preheat oven to 355 degrees F (180 C). Grease the baking form.
2. Mix together Marzipan, raisins and rum. Core apples and remove seeds. Stuff apples with marzipan raisins mixture. Third the cinnamon
stick lengthwise. Stick the cinnamon sticks into the apples.
3. Mix butter, caster sugar, cinnamon and salt until creamy. Add egg and mix well. Add almonds and mix well.
4. Mix flour and baking powder and add gradually to the butter mixture and mix. Fill dough into baking form. Place apples onto the dough.
5. Bake for about 25 minutes until the cake is golden and done (the cake is done when an inserted toothpick comes out clean).
6. Let cool for 5 minutes in the form, then take the cake out of the form, dust with caster sugar.
7. Serve it warm or completely cooled.
Note: The amount of ingredients is for a 3.5 x 9.5 inches cake form. If you use a bigger or smaller baking form, adapt the amount of ingredients
to suit your needs.
(The dough should only cover the bottom of the baking form. It will rise during baking, but should not reach more than half of the height of the
apples. If you use a pound cake form, it is a bit tricky to get the cake out of the form. Stuff some paper towels loosely around the apples,
then turn the form carefully. The paper towels will prevent the cake from breaking apart.)
WW POINTS for one piece: 10
Nutritional information for one piece: 433 calories, 23.5g fat, 4.8g fiber
Weight Watchers Homemade Onion Rings recipe
Makes 4 servings
Ingredients
1 egg
1/4 cup vegetable oil
1 cup milk
1 cup flour
1/2 teaspoon salt
1 teaspoon baking powder
2 large sweet onions, sliced
1/2 cup flour (for coating onions)
oil (for frying)
Preparation
1. Mix egg, oil, and milk on low speed of mixer for 1 minute.
2. Add dry ingredients and mix until smooth.
3. Coat onions in flour.
4. Dip in batter.
5. Fry in hot oil 375* until desired shade of brown.
WW POINTS per serving: 9
Nutritional information per serving: 380 calories, 17.6g fat, 2.3g
fiber
Weight Watchers Oatmeal Spice Muffins recipe
Ingredients
1 cup rolled oats
1 large egg
1 cup buttermilk
1/2 cup unsalted butter, melted
1/2 cup packed down brown sugar
1 cup flour
1/2 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1/4 teaspoon nutmeg
1 teaspoon cinnamon
1 cup raisins or nuts or chocolate chips (optional)

Preparation
1. Combine the buttermilk and oats in a large bowl, and let stand for about one hour.
2. Preheat the oven to 400 degrees F. Line a muffin tin with 10 paper muffin cups.
3. Stir the sugar, egg and butter into the oat mixture.
4. Pile all the remaining dry ingredients together atop the mixture, stirring them into the batter until just combined.
5. Carefully fold in any add-ins without over mixing (otherwise the muffins will become tough).
6. Divide the batter evenly among the the prepared muffin cups.
7. Bake in the middle of the preheated oven for about 25 minutes (or until the muffins are golden brown and firm).
8. Let the muffins cool in the pan for a few minutes, then transfer to a wire rack to cool further.
Servings: 10 muffins
Nutritional information for one muffin:
WW points: 5
Calories: 217
Calories from fat: 95
Total fat: 10.6g
Cholesterol: 46mg
Sodium: 254mg
Total carbs: 27.2g
Dietary fiber: 1.3g
Protein: 4.1g
Angel Hair Pasta with Creamy Mushroom SauceRecipe

By : Better Homes and Gardens Online

Serving Size : 4 Preparation
Time :0:00 Categories : Pasta
4 Points Per Serving Amount Measure Ingredient –
Preparation Method
4 ounces angel hair pasta -- capellini
1 1/2 cups fresh mushrooms –
sliced 1 medium onion -- chopped
1 tablespoon butter -- or margarine
3 ounces fat-free cream cheese -- cut into cubes
1/4 teaspoon salt
1/8 teaspoon pepper
1/3 cup milk
2 tablespoons chives
snippedCook pasta according to package directions; drain. Meanwhile, for sauce, in a medium
saucepan cook the mushrooms and onion in the butter or margarine until vegetables are tender.
Stir in cream cheese, salt, and pepper. Cook and stir over low heat until cheese is melted.
Gradually stir in milk and chives; heat through. Pour sauce over pasta. Toss to coat. Serve
immediately.Description:
"4 Points Per Serving"
Source: "Shared by: Jenn" - - - - - - - - - - - - - - - - - - -
Per serving: 181 Calories (kcal); 4g Total Fat; (22% calories from fat); 8g Protein; 27g Carbohydrate;
12mg Cholesterol; 292mg Sodium
Food Exchanges: 1 1/2 Grain Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other
Carbohydrates
NOTES : Servings: Makes 4 side-dish servings.
Weight Watchers Breakfast Casserole recipe
Makes 6 servings
Ingredients
12 eggs
1 1/2 slices bread (crusts removed and bread torn into pieces)
10 ounces muenster cheese, cut into 1-inch cubes (or use your favorite cheese)
4 ounces mushrooms, sliced
4 green onions, cut into 1-inch pieces
1 cup milk
1/4 cup butter
1/4 cup fresh cilantro leaves
1/4 cup fresh parsley leaves
1 teaspoon salt
pepper
1/3 cup water
Preparation
1. Preheat oven to 400-degrees F.
2. Butter a 6-cup baking dish and set aside.
3. In a food processor process bread to make crumbs and then transfer crumbs to a small bowl. Add
milk to crumbs in bowl and let soak for 5 minutes.
4. Chop green onions in food processor or by hand.
5. In a skillet over medium high heat melt butter and add green onions and mushrooms, cooking until
soft (5 minutes). Set aside but leave mixture in skillet.
6. Using a food processor, chop cheese with cilantro and parsley, and then transfer to a second small
bowl.
7. In a large bowl blend eggs, bread crumb mixture, salt and pepper and then stir in water.
8. Return skillet (with green onion mixture) to stove over medium heat. Add egg mixture to skillet, stirring
until soft but not set (about 5 minutes).
9. Spread half of the egg mixture into prepared dish, sprinkling with half of the cheese mixture. Repeat
with remaining egg mixture and cheese. (Can be refrigerated at this point - cover and refrigerate for up
to 12 hours. Bring to room temperature before proceeding.)
10. Bake in preheated oven for 18-20 minutes or until light brown and puffy.
WW POINTS per serving: 11
Nutritional information per serving: 439 calories, 33.6g fat, 0.7g fiber
Broccoli Mashed Potatoes
Recipe By : Heart Healthy Web Site
Serving Size : 6
Preparation Time :0:00
Categories : Sides 1 Point Per Serving
Amount Measure Ingredient –

2 small baking potatoes -- 1/2 lb, unpeeled and quartered

1 teaspoon Butter Buds® -- or your brand 3 cups fresh broccoli florets –
and stalks 1/8 teaspoon salt 1 medium onion -- chopped
dash pepper 2 tablespoons fat-free cream cheese -- from 8 oz tub

Preparation Method
Place potatoes in large saucepan; add water until 2 inches above potatoes. Bring to a
boil. Reduce heat; cover and simmer 10 minutes. Add broccoli and onion. Return to a
boil over high heat. Reduce heat; cover and simmer 10 to 12 minutes or until broccoli
is tender. Drain well. In food processor bowl with metal blade or in large bowl with
electric mixer, combine well drained vegetables and remaining ingredients. Process
or beat until smooth. Serve immediately.
Description: "1 Point Per Serving" Source: "Donna"
Yield: "3 cups"
Per serving: 72 Calories (kcal); trace Total Fat; (2% calories from fat); 3g Protein; 15g
Carbohydrate; trace Cholesterol; 96mg Sodium
Food Exchanges: 1/2 Grain Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other
Carbohydrates
•
Weight Watchers Tomato and Basil Baked Fish recipe
Makes 3 servings
• Ingredients
1 lb white fish fillets (cod, halibut, flounder or turbot)
1-2 fresh summer tomatoes, thinly sliced
1/4-1/2 cup tomato sauce
1/2 fresh basil leaf, shredded
1/2 cup scallions, minced
1/4 cup breadcrumbs
salt and freshly ground black pepper, to taste
fish seasoning, to taste
• Preparation
1. Preheat the oven to 375 degrees F.
2. Add the tomato sauce to the bottom of a baking dish.
3. Rinse the fish fillets and pat dry.
4. Sprinkle salt, pepper and fish seasoning (if using) to taste on both sides
of the fish, and lay the fillets in the baking dish.
5. On a cutting board, chop the basil and mince the scallions.
6. Add the breadcrumbs to the pile of fresh herbs and chop roughly.
7. Top the fish fillets with the herb and breadcrumb mixture, then add the
fresh tomato slices on top.
8. Bake in the oven for about 20 minutes (or until the fish is cooked
through).
• WW POINTS per serving: 4
Nutritional information per serving: 191 calories, 2.6g fat, 1.6g fiber
Weight Watchers Composed Appetizer Platter recipe
Makes 8 servings
Ingredients
3/4 lb cooked shrimp, peeled but with tails left on
1 head fresh cauliflower and 1 head fresh broccoli, washed and cut into bite-size
pieces
2 (10 ounce) cans button mushrooms, drained
1 pint grape tomato or cherry tomatoes, washed
1 cup pitted Kalamata olives (optional)
2 cups baby carrots, washed and scraped
1/2 small red onion, sliced
4 hard-boiled eggs, peeled and halved
1 (8 ounce) bottle Italian salad dressing
freshly ground black pepper, to taste
Preparation
1. The night before serving, place the cauliflower pieces, mushrooms, tomatoes,
carrots, onions and olives (if using) in a large bowl.
2. Pour the dressing bottle over the vegetables and mix well.
3. Tightly cover and refrigerate overnight.
4. In the morning, add the cooked shrimp to the vegetable mixture. Combine gently
but thoroughly; keep covered and refrigerated until ready to serve.
5. Just before serving, drain the shrimp/vegetable mixture well and arrange
attractively on a platter.
6. Arrange the hard boiled egg halves around the edge of the platter, grind some
black pepper over and serve.
WW POINTS per serving: 5
Nutritional information per serving: 236 calories, 11.7g fat, 5.4g fiber
10-Minute Stir-Fry Chicken
8 Points Per Serving

1 Tbs. light olive oil

1/2 onion
2 garlic cloves
1 Tbs. chicken bouillon granules
1 lb. mixed stir fry vegetables
10 ounces cooked chicken breast
1 cup Carrot Sticks
2 Tbs. Oriental stir-fry sauce

To make this a really quick-to-prepare recipe, choose your ingredients carefully. Here are some helpful hints: look
for chopped onions in the produce section; you'll need 1/2 cup of chopped onion. The produce section also
often has carrot match sticks in a bag; you'll need 1 cup. Also look for peeled garlic cloves; all you have to do
is mince or chop. Find frozen mixed stir-fry vegetables in the freezer case; choose a variety without added
sauce. In the meat case, you'll find already-cooked chicken, often with the word short-cut in front of it; this
often comes in several flavors.
Heat oil in nonstick pan over medium high heat with chopped onions, minced garlic, chicken bouillon granules,
frozen vegetables and 2 tablespoons water. Add stir-fry sauce (it doesn't have to be Oriental, just a fat-free
favorite of yours), chicken and carrot match sticks. Sauti briefly until all are heated through. Carrot match
sticks should still be crisp, lending a great texture to this easy dish.
Serves 2
Calories 388, Fat 11.1g, 26% Calories from Fat, Cholesterol 109mg, Protein 47.4g, Carbohydrates 21.9g, Fiber
5.5g, Sodium 1831mg, Calcium 26.4mg.
Baked Chicken With Orange-Pineapple Juice

7-9 Points Per Serving

3 pounds boned and skinned chicken breast halves(or 1 chicken or 3 pound chicken parts) -- * see note
4 teaspoons Dijon mustard
2 tablespoons honey
1/2 cup chopped onions
1/4 cup chopped green bell pepper -- or red
2 tablespoons unsalted butter -- cut into bits
1 teaspoon paprika
1 teaspoon ground cinnamon
1 cup orange juice
1/2 cup pineapple juice
2 teaspoons basil
1/4 cup dark brown sugar -- firmly packed
Salt and ground black pepper to taste

Position rack in the center of the oven. Preheat oven to 350º. Mix together Dijon mustard, basil and honey. Smear the chicken with Dijon
mustard and honey mixture. Arrange chicken skin side down in a shallow roasting pan or baking dish just large enough to hold it in a
single layer. Sprinkle the pieces with finely chopped onions, bell peppers, butter, salt and pepper, and paprika. Pour orange and
pineapple juice around the chicken. Bake, basting once for 30 minutes. Turn the chicken skin side up and sprinkle with brown sugar.
Bake until the chicken is tender and golden, about 20 minutes longer. Add more orange juice or pineapple juice if the pan seems dry.
Pour the juice into a small sauce pan and boil over high heat until it becomes syrupy. Spoon the sauce over the chicken and serve.
Makes 6 servings
NOTE: The origional called for 1 chicken or 3 pounds chicken parts, I substituted boneless skinless chicken breasts to lower the points per
serving
It is 7.88 points per serving if you use boneless skinless chicken breasts , but if you use 1 chicken or 3 pounds chicken parts with the skin
then it is 9.11 points per serving.
Barbecue Bacon Meatloaf
5 Points Per Serving

2 pounds ground turkey

12 slices turkey bacon, diced
1 cup quick-cooking oats, uncooked
1/2 cup barbecue sauce
2 large egg whites
1 tablespoon Worcestershire sauce

Mix all ingredients in a large bowl. Press mixture into

ungreased 9 x 5 loaf pan. Top with additional barbecue
sauce, if desired. Bake at 375º for 1 hour 15 minutes.
Allow to stand 10 minutes before serving.
Makes 10 servings
Balsamic Chicken w/ Thyme
6 Points Per Serving

1/4 cp flour
3/4 tsp salt -- divided
3/4 tsp freshly ground black pepper -- divided
4 skinned & boned chicken breast halves -- (about 5 oz. each)
2 tbsp olive oil
1 large red onion -- halved & sliced thin
1 c chicken broth -- approximately
2 tbsp balsamic vinegar
2 tsp fresh thyme leaves -- or 1/2 teaspoon dried

1. Mix flour and 1/2 teaspoon each salt and pepper on a plate. Add chicken; turn to coat. Shake off
excess.
2. In a large cast-iron or other heavy skillet, heat oil over medium heat. Add chicken and cook, turning
once, 10 minutes or until browned and cooked through. Remove to a plate; cover to keep warm.
3. Add onion to skillet and saute 1 to 2 minutes until lightly browned. Add broth, vinegar, thyme and
remaining 1/4 teaspoon each salt and pepper. Bring to a boil and cook, stirring often, 7 minutes
or until onions are soft and sauce is syrupy. (If onion isn't soft after cooking 7 minutes, add a little
more broth and continue cooking until it is.)
4. To serve: Place chicken on serving plates and spoon on onions and sauce.
Serves 4.
Chicken Breasts With Thai Flavors
3.5 Points Per Serving

1/4 Teaspoon Coriander Seeds

1/4 Teaspoon Cumin Seed
1/4 Teaspoon Ground Cumin
1 Tablespoon Ginger Root -- peeled and minced
2 Teaspoons Cilantro -- finely chopped
1 Jalapeno Pepper, Whole -- seeded and chopped
Lime Zest
1/4 Cup Fresh Lime Juice
2 Teaspoons Canola Oil
Black Pepper -- to taste
1/4 Teaspoon Salt
4 Chicken Breast Halves Without Skin

Crush the coriander and cumin seeds lightly. Combine with the ground cumin, minced ginger, cilantro,
jalapeno, lime zest and juice, oil, lots of black pepper and salt. Put the chicken breasts in a glass
dish and pour the marinade over. Turn the chicken to coat. Marinate at room temperature 1 hour
or refrigerate for longer marination. Heat a large nonstick grill pan or skillet over medium heat.
Remove the chicken from the marinade' discard marinade. When pan is hot, add chicken and
cook about 5 to 6 minutes on each side, or until cooked through. (Reduce heat slightly if chicken
is browning too much.)
Serving Size : 4
Per serving: 158 Calories (kcal); 4g Total Fat; (22% calories from fat); 28g Protein; 2g Carbohydrate;
68mg Cholesterol; 211mg Sodium
Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates
Chicken in Creamy Mushroom Sauce
4 Points Per Serving

2 tablespoons cornstarch
1 cup water
1 pound boneless and skinless chicken breasts
1/4 cup chopped onion
1 clove garlic -- crushed
1/4 teaspoon salt
1/8 teaspoon pepper
1 red bell pepper -- coarsely chopped
3 cups sliced mushrooms -- about 8 ounces
1/4 cup dry white wine
1 teaspoon chicken bouillon granules
2 tablespoons reduced-fat sour cream
3 tablespoon chopped fresh chives
3 cups hot cooked farfalle -- bow tie pasta

Stir cornstarch into water; reserve.

Cut chicken into thin strips.
Coat large skillet with nonstick cooking spray; heat until hot.
Cook onion, garlic, salt and pepper in skillet over medium-high heat for about 3 minutes, stirring frequently, until onion is
tender. Stir in chicken and red pepper. Cook about 4 minutes, stirring frequently, until chicken no longer is pink. Stir in
mushrooms, wine and bouillon granules.
Heat to boiling; reduce Cover and simmer 1 minute. Stir in sour cream. Stir cornstarch mixture into skillet.
Cook over medium-high heat about 2 minutes, stirring frequently, until thickened Sprinkle with chives. Serve over pasta.
Serving Size : 6
Per serving: Calories 220 Protein 19 g Carbohydrate 27 g Fat 3 g Cholesterol 40 mg Sodium 440 mg Potassium 420 mg
Diets -- Appropriate for the following diets: healthy family, heart healthy, diabetes
Sharon Howard, R.D., M.S., C.D.E., FADA Date Published: March 29, 1999 Date Reviewed: March 29, 1999
Source: http://www.drkoop.com/nutrition/recipes/
Per serving: 223 Calories (kcal); 2g Total Fat; (8% calories from fat); 22g Protein; 27g Carbohydrate; 45mg Cholesterol;
208mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
Serving Ideas : Serve with steamed French beans and crusty whole grain bread.
Deviled Chicken Legs
4 Points Per Serving

1 clove garlic -- halved

8 4 oz chicken legs, skinless
2 teaspoons black pepper -- divided
3/4 cup no salt added tomato puree
1/2 cup yellow mustard -- prepared
1/4 cup chopped green onions
1 teaspoon hot pepper sauce
1/2 teaspoon chili powder

Preheat oven to 350º. Rub cut sides of garlic over chicken legs. Sprinkle with 1 teaspoon of pepper.
Place chicken in a shallow casserole dish. In a small bowl, combine remaining black pepper,
tomato puree, mustard, green onions, hot pepper sauce, and chili powder. Mix well. Pour tomato
mixture over chicken. Cover dish with foil. Bake chicken until cooked through and juices run clear
when meat is pierced with a knife, about 45 minutes. Place chicken on a serving platter. Serve
immediately.
Yield: "2 each"
Per serving: 190 Calories (kcal); 7g Total Fat; (31% calories from fat); 29g Protein; 3g Carbohydrate;
107mg Cholesterol; 526mg Sodium Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable;
0 Fruit; 0 Fat; 0 Other Carbohydrates
NOTES : MICROWAVE: Prepare chicken as recipe directs through Step 2, but use a microwave-safe
casserole; cover with plastic wrap instead of the foil. Microwave on HIGH until chicken is cooked
through and juices run clear when meat is pierced with a knife, about 15 minutes.
COOKING TIPS: Soaking chicken legs in milk before coating with a crumb mixture will help the coating
adhere. The milk also helps to tenderize the chicken.
Ginger Chicken Pot Stickers
2.2 Points Per Serving

3 cups finely shredded cabbage

1 egg white, lightly beaten
1 tablespoon citrus-seasoned soy sauce or light soy sauce
1/4 teaspoon crushed red pepper
1 tablespoon minced fresh ginger
4 green onions with tops, finely chopped
1/4 pound ground chicken breast, cooked and drained
24 wonton wrappers, at room temperature
Cornstarch
1/2 cup water
1 tablespoon oyster sauce
1/2 teaspoon honey
1/8 teaspoon crushed red pepper
2 teaspoons grated lemon peel
1 tablespoon peanut oil

1. Steam cabbage 5 minutes, then cool to room temperature. Squeeze out any excess moisture; set aside. 2. To
prepare filling, combine egg white, soy sauce, 1/4 teaspoon red pepper, ginger and green onions in large bowl;
blend well. Stir in cabbage and chicken. 3. To prepare pot stickers, place 1 tablespoon filling in center of 1 wonton
wrapper. Gather edges around filling, pressing firmly at top to seal. Repeat with remaining wrappers and filling.
Place pot stickers on large baking sheet dusted with cornstarch. Refrigerate 1 hour or until cold. 4. Meanwhile, to
prepare sauce, combine remaining ingredients except oil in small bowl; mix well. Set aside. 5. Heat oil in large
nonstick skillet over high heat. Add pot stickers and cook until bottoms are golden brown. Pour sauce over top.
Cover and cook 3 minutes. Uncover and cook until all liquid is absorbed. Serve warm on tray as finger food or on
small plates with chopsticks as first course.
Makes 8 servings.
per 3 pot stickers Calories...111Fat...2 g Carbs...16 g Sodium...303mg Fiber...0.8 g.
Honey-Glazed Sweet Potatoes and Chicken
6 points per serving

1 cup evaporated skim milk

3 tablespoons honey
1 1/2 tablespoons cornstarch
3/4 teaspoon poultry seasoning
3/4 teaspoon salt
3 medium sweet potatoes (about 3 cups) -- peeled and cut into 1-inch pieces
6 (4-ounce) skinned, boned chicken breast halves
3/8 cup sliced green onions
1/2 cup dried tart cherries

Combine first 5 ingredients in an 8-inch square baking dish, and stir well. Add potatoes to
milk mixture, and toss gently to coat. Cover dish with plastic wrap, and vent.
Microwave mixture at HIGH 9 minutes, stirring after 4 minutes. Arrange chicken in
bottom of dish, nestling into potatoes, and top chicken with green onions and
cherries. Microwave at HIGH 7 minutes or until chicken is tender.
Servings: 6
Serving Size: 1 chicken breast half and 3/4 cup potatoes
Per serving: 318 Calories (kcal); 3g Total Fat; (9% calories from fat); 30g Protein; 42g
Carbohydrate; 71mg Cholesterol; 387mg Sodium Food Exchanges: 1 Grain(Starch);
3 1/2 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1/2 Other Carbohydrates
Weight Watchers Japanese Vegetable Pancakes recipe
Makes 4 servings
Ingredients
1/2 small green cabbage (3-4 cups), shredded
3 stalks celery, minced
1/2 onion, diced
1 large carrot, shredded
1 egg, beaten
2 cups whole wheat flour or white flour (you may need a bit more)
1 (10 ounce) can evaporated milk
1 teaspoon salt
2 tablespoons brown sugar
water
1/2 cup left over chicken or fish (optional)
Preparation
1. Mix together the vegetables.
2. Mix together the remaining ingredients to form a smooth batter.
3. Mix the vegetables in the batter - the mixture should be of a consistency that you
can spoon the patties on to the skillet.
4. On a heated skillet sprayed with oil, drop spoonfuls of the batter (about 3
tablespoons for each pattie).
5. On medium heat, brown well the patties on one side, then flip and brown on the
other side.
6. Serve hot or cold.
WW POINTS per serving: 7
Nutritional information per serving: 381 calories, 7.9g fat, 10.6g fiber
Lemon-Mustard Chicken
Recipe By : Eater's Choice Lowfat Cookbook
3 Points per serving

4 skinless chicken breast halves

2 teaspoons margarine
1 1/2 tablespoons Dijon mustard
2 tablespoons fresh lemon juice
1/2 teaspoon tarragon
1/4 teaspoon salt -- optional

Preheat oven to 375º F. Place chicken in a shallow baking pan. In a

small saucepan, melt margarine. Stir in mustard, lemon juice,
tarragon, and salt. Pour over chicken. Bake chicken for 30-45
minutes or until cooked through. Spoon sauce from pan over
chicken.
Servings: 4
Nutritional analysis per serving, per recipe: 147 calories, ? g. fat; ? g.
fiber 3.9 g. fat and 0.1 g fiber
Low-Fat Indian Chicken Biryani
5 Points Per Serving

1/2 cup plain, low-fat yogurt

1 tbsp. tomato paste
2 tbsp. green onions, chopped
1 tsp. garlic, minced
1/2 tsp. ground cumin
1/2 tsp. ground coriander
1/4 tsp. cayenne pepper
dash of salt
4 chicken breasts (6 oz. each)
2 tbsp. fresh parsley, chopped

Combine yogurt, tomato paste, green onions, garlic, ginger, cumin, coriander, cayenne pepper and
salt. Stir until smooth. Place chicken in dish and top with yogurt mixture. Cover and marinate 1
hour or up to 1 day. Transfer chicken to baking pans and bake at 350ºF about 20 minutes or until
cooked three-quarters through. Transfer to a broiler pan, brush with marinade, and broil (the
surface of the chicken should be 4 to 5 inches from the heat) five to 10 minutes or until cooked
through and no pink remains in the thickest part of the meat. Garnish by sprinkling chopped
parsley over top.
HINT: When baking chicken, reserve juices and mix with marinade and use for basting or brushing
the chicken while under the broiler.
Makes 4 servings.
Per Serving:WW Points: 5 Calories...217...Fat...4.5 g...Carbs...5.4 g...Sodium...139 mg...Fiber...0.6 g.
•
Malaysian Chicken Pizza
4 Points Per Serving

1/4 cup packed brown sugar

3/4 cup rice wine vinegar -- or cider vinegar
1/4 cup soy sauce, low sodium
3 tablespoons water
2 tablespoons chunky peanut butter
1 tablespoon ginger root -- peeled and minced
1/2 teaspoon crushed red pepper -- up to 3/4 tsp.
4 cloves garlic -- minced
vegetable cooking spray
1/2 pound chicken breast, no skin, no bone, R-T-C -- * cut\par into bite-size
2 ounces Swiss cheese, lowfat -- **shredded (1/2 cup)
1 ounce mozzarella cheese, part skim milk -- **1/4 cup shredded
8 ounces pizza dough -- refrigerated
1/4 cup chopped scallions

1). Combine first eight ingredients in a bowl; stir well with a wisk and set aside.
2). Coat a large, nonstick skillet with cooking spray; place over medium-high heat until hot. Add chicken, and saute two minutes.
Remove from pan, and set aside.
3). Pour vinegar mixture into skillet; bring to a boil over medium-high heat. Cook 5 minutes or until slightly thickened. Return
chicken to pan; cook 1 minute or until chicken is done. (Mixture will be the consistency of thick syrup.)
4). Roll out pizza crust to desired thickness. I prefer it as thin as possible. Place in a pizza pan that has been lightly oiled or put on
a pizza peel that has been sprinkled with cornmeal. I prefer to use the pizza peel and stone.
5). Sprinkle cheeses over crust, leaving a 1/2 inch border . Top with chicken mixture. Transfer to oven (either directly onto pre-
heated pizza stone or in pizza pan). Bake at 500ºF for 12 minutes on bottom rack. (Use pre-heated pizza stone, if available.)
6). Sprinkle with scallions, and let stand five minutes.
7). Cut into 8 equal slices and enjoy!
Description:"This is a very flavorful (spicy) recipe! Satisfying for those suffering weight watcher boredom!"
Per serving: 192 Calories (kcal); 5g Total Fat; (24% calories from fat);14g Protein; 23g Carbohydrate; 22mg Cholesterol; 525mg
Sodium Food Exchanges: 1 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 1/2 Other Carbohydrates
NOTES :*or use 6 oz cooked, leftover chicken or turkey breast **Original recipe used regular Swiss and mozzarella cheeses (if I
remember correctly). I find that Jarlsburg Lite and the Sargento Light Cheeses work very well in this recipe.
NUTRITIONAL INFORMATION (from original recipe, I think):
1/8 pizza :199 calc, 5.7 g. fat, .75g. dietary fiber = 4 WW pts As modified in above recipe per MasterCook analysis: 180 calories,
4.5g fat(22.1%CFF), 0.6g fiber =4 WW points per slice.
Lemon Baked Fish
2 Points Per Serving

1 Lb Haddock or Flounder Fillets -- Fresh Or Frozen

1 Tbsp Butter or margarine
4 teaspoon Lemon juice
1 teaspoon Lemon rind -- grated
1/8 teaspoon Salt
1 Dash Pepper
1/8 teaspoon Rosemary

If frozen thaw the fish overnight in the refrigerator. Turn on oven and allow to preheat to
350º F (moderate). While the oven is preheating: Assemble all necessary ingredients
to work area. Grate the lemon rind and place in a bowl. Cut the lemon and squeeze.
Measure 4 tsp and place in a bowl. Measure butter, salt, pepper and Rosemary and
add to bowl. Microwave or place in oven until butter is melted. Mix well. Divide the
fish into 6 servings and place in a single layer in a baking dish. Pour the butter
seasoning mixture evenly over the fish. Bake for 25 minutes or until the fish flakes
easily.
Serving Size: About 2.7 oz
Serves about 5
Calories 83.6 Calories from fat 25.8% Fat 2.4g Carbohydrates 0.4g Fiber 0.1g Protein
14.4g Sodium 115mg
Rush-Hour Tuna Melts
Recipe By : Pillsbury: The Best of Fast & Healthy Cooking (Nov/Dec, 99)
5.5 Points per serving

1 6-oz. can water-packed solid white tuna -- drained & flaked

3/4 cup celery
2 tablespoons finely chopped onion
1/2 teaspoon grated lemon peel -- if desired
1/3 cup fat-free mayonnaise or salad dressing
4 whole wheat English muffins (split) -- lightly toasted
8 slices tomato
4 ounces shredded reduced-fat Cheddar or Monterey Jack Cheese

Heat oven to 350º F. In medium bowl, combine tuna, celery, onion, lemon peel
and mayonnaise; mix well. (Personal note: I like to add some garlic salt and
pepper too.) Spread about 3 tablespoons tuna mixture on each English
muffin half. Top each with tomato slice; sprinkle with cheese. Place on
ungreased cookie sheet. Bake at 350º F. for 8 to 10 minutes or until cheese
is melted and sandwiches are thoroughly heated.
8 sandwiches; 4 servings
Nutritional analysis per serving, per recipe: 280 calories; 8 g. fat; 4 g. fiber; 30
mg cholesterol; 840 mg. sodium (without garlic salt addition)
Seafood roll-ups
8 Points per serving

This is a nice recipe when entertaining. It can be made ahead and kept in the fridge until
needed. I don't know the original source, the recipe was given to me by a friend. I
calculated the points by figuring for the whole recipe then dividing by 6.

12 lasagna noodles—cooked/rinsed
1 (25 oz.) jar fat free spaghetti sauce (Healthy Choice)
1/4 cup grated Parmesan cheese
1 (16 oz.) package imitation crabmeat
1 cup lowfat cottage cheese
1 egg
1 Tbs. Parsley flakes
1/4 tsp. onion powder

Combine filling ingredients with a fork, breaking “crabmeat” into large shreds. Divide filling
evenly between noodles. Roll tightly—place seam side down in a baking pan. Pour
sauce over rolls. Cover pan tightly with aluminum foil. Bake covered for 30 minutes—
375º F. Garnish with grated cheese.
Makes 6-2 roll servings/8 points for 2 rolls.
Serve with a salad and bread and it makes a nice company meal.
Broccoli and Cheese Tofu Potatoes
3.66 Points Per Serving

4 potatoes -- baked
12 ounces firm tofu -- pressed
2 ounces cheddar cheese -- grated
1/2 cup broccoli -- finely chopped
1/2 teaspoon salt
pepper -- to taste
1 1/2 tablespoons butter
1 onion -- minced
1 tablespoon oil

Preheat oven to 350º. Cut baked potatoes lengthwise and scoop out potato leaving the
shells Mash together in a bowl the potato, tofu and cheese Mix in the broccoli Season
with Salt and pepper Melt butter in skillet and saute the onion until nicely browned
Add to potato mixture Divide mix among shells Coat cookie sheet with oil and bake
potatoes for 30 minutes or until browned Serve with sour cream and/or butter if
desired
Serving Size : 8
NOTES : You may use any flavor cheese you desire
Lasagna Roll-Ups
Recipe by: Heart Healthy web site
3.5 Points Per Serving

8 lasagna noodles
1/4 cup part skim mozzarella cheese
1/2 cup non-fat ricotta cheese
1 Tbl. grated parmesan cheese
1/2 pkg. Mori Nu Lite Tofu
2 cups no-fat, low-sodium spaghetti sauce (such as Ragu Lite)
1/4 cup non-fat mozzarella cheese

Cook lasagna noodles 10 minutes or according to package directions, omitting salt and
oil. Drain, lay out on a clean cloth towel. Combine tofu and cheeses. Place equal
amounts on each lasagna noodle, spreading out as evenly as possible. Roll up
jellyroll style. Place roll-ups in baking dish, seam side down. Top each roll with 2
tablespoons sauce. Bake covered for 30 minutes. (Temp not specified)
Yield:8 roll-ups
Note:These may be frozen before baking, omitting sauce until ready to bake.
PER SERVING: CALORIES 172 FAT 1.4g SATURATED FAT 0.6g SODIUM 411mg
CARBOHYDRATE 23g PROTEIN 9g CHOLESTEROL 7mg FIBER 2g
Exchange: 1 very lean meat, 1 1/2 carbohydrate (1 1/2 starch)
Weight Watchers Zucchini Chocolate Cake recipe
Makes 18 servings
Ingredients
2 cups zucchini, grated
1/2 cup butter
2 large eggs
2 1/2 cups flour
1 teaspoon baking soda
1 teaspoon salt
1/2 cup vegetable oil
1/2 cup buttermilk or sour milk
1/2 cup walnuts
3/4 cup chocolate chips
1/4 cup cocoa
1 teaspoon vanilla
1 3/4 cups sugar
Preparation
1. Preheat the oven to 325 degrees F.
2. Cream the butter, then add the oil and sugar; mix.
3. Add the zucchini, eggs, buttermilk, vanilla, cocoa, flour, baking soda and salt; mix
well.
4. Fold in the chocolate chips and walnuts by hand.
5. Place the cake in a greased and floured 9×13 pan.
6. Bake for about 1 hour (or until done).
WW POINTS per serving: 7
Nutritional information per serving: 310 calories, 16.3g fat, 1.5g fiber
Weight Watchers Penne with Chicken and Sun-Dried Tomatoes recipe
Makes 4 servings
Ingredients
8 ounces dry penne pasta
6 ounces boneless skinless chicken breasts
1/4 cup sun-dried tomato, to taste (preferably packed in cellophane)
1 1/4 cups chopped fresh baby mushrooms or portobello mushrooms
5 garlic cloves, peeled and minced
3 tablespoons chopped shallots
5 black olives, sliced
1/2 cup fresh peas or thawed frozen peas, to taste
cooking spray
1/4 cup white wine
1 tablespoon italian seasoning
12 ounces evaporated skim milk
1/2 cup boiling water
1 tablespoon flour
1/2 cup chopped fresh basil
1/8 teaspoon crushed red pepper flakes
1/8 teaspoon ground nutmeg
Preparation
1. Preheat the oven to 350 degrees F.
2. Fill a large pot with water and bring to a boil while cooking the rest of the recipe.
3. Place the chicken and wine in a shallow baking dish, and sprinkle with Italian seasoning.
4. Bake for about 15-20 minutes (or until the meat is no longer pink and the juices run clear).
5. Shred the chicken and reserve the cooking juices.
6. Drain the sundried tomatoes and finely chop them.
7. Pour the chicken cooking juices into a small saucepan.
8. Add the tomatoes, mushrooms, peas and shallots.
9. Saute over low heat for a few minutes (until the liquid is absorbed and the vegetables are wilted).
10. Remove the pan from the heat.
11. Cover to keep the vegetables warm.
12. Add the penne pasta to the boiling water and cook to the desired consistency (about 8-10 minutes, or according to the
package directions).
13. While the pasta is cooking, preheat a heavy small saucepan on medium heat for 1 minute, then coat twice with cooking
spray.
14. Add the flour and garlic, then whisk in the evaporated skim milk.
15. Add the red pepper flakes and nutmeg.
16. Whisk constantly and bring to a boil.
17. Continue to cook for another 5 minutes, whisking constantly, until thickened.
18. Reduce the heat to low and add the basil.
19. Drain the cooked pasta and place in a large bowl.
20. Add the chicken, vegetables and sauce.
21. Toss and garnish with sliced black olives.
One serving is approximately 300 grams.
WW POINTS per serving: 7
Nutritional information per serving: 383 calories, 2.8g fat, 8.4g fiber
Beef and Spinach Rolls
2.5 Points Per Serving

This easy entree looks beautiful and tastes wonderful-- a perfect dish to serve to company.

9 ounces lean boneless beef sirloin

3 cups packed trimmed, washed and dried fresh spinach leaves
1/4 teaspoon salt
Pinch freshly ground black pepper
3/4 ounce freshly grated Parmesan cheese
Preheat oven to 350º F. Slice beef horizontally almost all the way through; spread open butterfly
fashion. Place beef between 2 sheets of wax paper; with meat mallet or bottom of heavy
saucepan, gently pound until very thin. Remove and discard wax paper; set beef aside. In large
nonstick skillet, heat 2 tablespoons water; add spinach. Cook over medium-high heat, stirring
occasionally, until wilted. Drain, discarding liquid; set spinach aside to cool. Sprinkle beef on both
sides with salt and pepper; place onto work surface. Sprinkle beef evenly with cheese; top with
cooled spinach. Starting from shortest end, roll beef to enclose filling. Place medium cast-iron
skillet over medium-high heat; add beef roll, seam-side down. Cook, turning as needed, 1 minute,
until browned on all sides. Transfer skillet to oven; bake 15 minutes, until cooked through.
Remove from oven; let stand 5 minutes. Slice beef roll crosswise into 12 equal pieces; arrange
on serving platter.

Makes 4 servings
SERVING SIZE: 3 slices
SELECTIONS: 1 1/2 Vegetables, 2 Proteins
PER SERVING: 121 Calories, 5 g Total Fat, 2 g Saturated Fat, 43 mg Cholesterol, 321 mg Sodium, 2
g Total Carbohydrate, 2 g Dietary Fiber, 18 g Protein, 141 mg Calcium.
Weight Watchers Ramen Noodle Salad recipe
Makes 4 servings
Ingredients
1 package ramen noodles, raw & crushed
1 (8 ounce) bag coleslaw mix
1/2 cup sunflower seeds
1/2 cup oil
1/4 cup cider vinegar
1/4 cup sugar (or 6 packets of Splenda)
Preparation
1. Mix together the coleslaw mix, crushed noodles and
sunflower kernels.
2. In a small bowl, mix the oil, vinegar and sugar
together.
3. Mix well all ingredients together and refrigerate for at
least 2 hours.
WW POINTS per serving: 12
Nutritional information per serving: 456 calories, 38g
fat, 3.2g fiber
Weight Watchers Chicken and White Bean Stew recipe
Makes 6 servings
Ingredients
4 slices bacon, finely chopped
1 onion, finely chopped
2 garlic cloves, finely chopped
1 lb red potatoes, cut into cubes
32 ounces chicken broth (I added a little more)
1 rotisserie-cooked chicken
2 (15 ounce) cans small white beans, drained and rinsed (I used navy beans)
5 ounces baby arugula
salt and pepper
Preparation
1. In a large soup pot or Dutch oven, cook the bacon over medium heat until cooked,
but not crisp (about 5 minutes).
2. Add the onion and garlic; cook, stirring, until softened (about 5 minutes).
3. Add the potatoes and chicken broth; simmer until the potatoes are just tender
(about 15 minutes).
4. Meanwhile, pull the meat off the rotisserie chicken, discarding skin and bones.
5. Add the chicken and white beans to the stew; cook until heated through.
6. Just before serving, stir in the arugula and season to taste with salt and freshly
ground black pepper.
WW POINTS per serving: 12
Nutritional information per serving: 572 calories, 21.9g fat, 9.1g fiber
Weight Watchers Baked Chicken Rolls (Filipino appetizer) recipe
Makes 15 servings
Ingredients
1 lb ground lean chicken
1 package wonton wrappers
1 (8 ounce) can bamboo shoots, drained and chopped fine
1 (8 ounce) can water chestnuts, drained and chopped fine
1 medium carrot, chopped fine
8 cloves garlic
1 medium onion, chopped fine
1 large egg
2 teaspoons soy sauce
1 teaspoon grated fresh ginger
1 teaspoon black pepper
For the dipping sauce
1/2 cup distilled white vinegar
1/4 cup packed brown sugar
2 teaspoons water
1 teaspoon soy sauce
2-3 teaspoons freshly grated ginger
1 teaspoon cornstarch, mixed with the water
Preparation
1. In a large bowl, combine the chicken, bamboo shoots, water chestnuts, carrot, garlic, onion, soy sauce, ginger and
pepper.
2. Stir the mixture until thoroughly combined (you can cover it and stick it in the refrigerator overnight).
3. Lay out about 10 wonton wrappers at a time and roll the meat mixture into cigar shapes about finger thickness and
the length of the wrapper.
4. Roll, brush the ends with beaten egg and finish the roll to seal.
5. Place seam side down on a cookie sheet and repeat until done.
6. Bake in a preheated 450 degree oven for about 20 minutes (until the wrappers turn golden brown), turning once.
7. Serve hot with dipping sauce.
8. To make the dipping sauce: in a 3 quart saucepan mix together the vinegar, brown sugar and soy sauce.
9. Stir over high heat until the sugar dissolves.
14. Mix the cornstarch/water and add to the sugar mixture, stirring until the mixture boils.
15. Remove from the heat and stir in the ginger.
WW POINTS per serving: 5
Nutritional information per serving: 221 calories, 7.3g fat, 1.7g fiber
Orange Chicken Recipe
WW point = 6 points
Ingredients:
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch strips
2 cup cooked white rice, kept hot
Rind of a small orange sliced into thin strips
1 1/2 Tbsp cornstarch
3/4 cup canned chicken broth, reduced-sodium
2 Tbsp sugar
1 Tbsp white wine vinegar
2 tsp peanut oil
1/2 tsp ground ginger
2 medium garlic cloves, minced
2 Tbsp low-sodium soy sauce
2 medium scallions, chopped
1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
1 tbsp sesame seeds
**For added nutritional value, substitute the white rice with brown rice
Directions:
In a bowl, whisk together the soy sauce, broth, sugar, cornstarch, ginger, and vinegar, then set aside.
In a large skillet, heat peanut oil on medium-high heat. Add orange rinds, scallions, garlic and red pepper
flakes and cook for about 2 minutes. Add in the chicken and cook for approximately 6 minutes, or until
chicken is golden brown.
Now mix in the sauce and let simmer until the chicken is cooked all the way through and the sauce starts
to get thick, this should take approximately 3-4 minutes. On a plate, serve chicken and sauce over rice
and garnish with a sprinkle of sesame seeds
Serving size = 1 cup of chicken and 1/2 cup of rice
Weight Watchers Chicken Fried Rice Recipe
Ingredients:
- 2 sprays non-fat cooking spray
- 4 large egg whites
- 1/2 cup scallions, chopped, green and white parts
- 2 medium garlic cloves, minced
- 12 oz uncooked boneless, skinless chicken breast, cut into 1/2-inch cubes
- 1/2 cup carrots, diced
- 2 cups cooked brown rice, regular or instant, kept hot
- 1/2 cup frozen green peas, thawed
- 3 tbsp low-sodium soy sauce
Directions:
Coat a large nonstick skillet with cooking spray and set pan over medium-
high heat. Add egg whites and cook, until scrambled, stirring frequently,
about 3 to 5 minutes; remove from pan and set aside.
Offheat, recoat skillet with cooking spray and place back over medium-high
heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots;
saute until chicken is golden brown and cooked through, about 5 minutes.
Stir in reserved cooked egg whites, cooked brown rice, peas and soy sauce;
cook until heated through, stirring once or twice, about 1 minute. Makes 6
servings.
Serving size is 1 cup
Each serving = 3 Weight Watchers Points
• Low Calorie Thai Cucumber Salad Recipe
• Ingredients:
- 6 regular sized cucumbers, thinly sliced
- 1/2 cup white vinegar
- 1/2 cup water
- 1/2 cup Splenda (the kind in the box for baking, not the packets)
- 1 tsp salt
- 1/4 cup thinly sliced shallots
- 1/4 cup coarsely chopped red onion
- 2 tbsp sliced fresh hot red or green chilies (use more if you like it spicy!)
• **You can peel the cumbers if you prefer, but I left the skin on on for more
flavor and texture.
• Directions:
Combine vinegar, water, spelnda and salt and boil until Splenda and salt are
dissolved. Remove from heat, cool to room temp.
In a large bowl, combine cucumbers, shallots, red onion and chilies. Add
cooled vinegar mixture and toss. Enjoy!
• Serving size = 1 cup
Each serving = 0 Point Total
Vegetable Soup Recipe
Ingredients:
2/3 cup sliced carrots
1/2 cup diced onions
2 garlic cloves, minced
3 cups fat-free broth (beef, chicken, or vegetable)
1 1/2 cups diced green cabbage
1/2 cup green beans
1 tbsp. tomato paste
1/2 tsp. dried basil
1/4 tsp. dried oregano
1/4 tsp. salt
1/2 cup diced zucchini
Directions:
In a large saucepan sprayed with nonstick cooking spray, sauté
carrots, onions and garlic over low heat for about 5 minutes. Add
broth, cabbage, green beans, tomato paste, basil, oregano and salt,
and bring to a boil. Lower the heat, cover, and simmer for around 15
minutes or until beans are tender. Lastly, stir in the zucchini and
continue to heat soup for 3-4 minutes. Enjoy!!
How to Count Weight Watchers Points Per Day
Step 1
Determine how many points you can have each day.
Give yourself points for the following:
Female: 2 points
Male: 8 points
Nursing: 12 points
Age:
17 to 26: 4 points
27 to 37: 3 points
38 to 47: 2 points
48 to 57: 1 point
58 and over: 0 points
Add the points from the above categories.
Step 2
Weigh yourself on a scale. Take the first two numbers of this weight and add them to the points you have so
far.
For example, a 38-year old woman who weighs 180 pounds would add 18 to her overall points for a
total of 22 points. (2+2+18=22)
Step 3
Determine the amount of exercise you engage in each day. If you don't exercise, do not give yourself any
points. If you stand for much of the day, give yourself 2 points. If you walk throughout the day, give
yourself 4 points. If you engage in at least 20 minutes of exercise each day, give yourself 6 points.
Step 4
Add these points to your total. This is the number of points you're allowed to eat each day. All foods are
assigned a point value based on their fiber content and the number of calories per serving.
Step 5
Research how much is included in a serving to ensure that you don't go over your points for the day.
Weight Watchers Buffalo Chicken Wings Recipe
Ingredients:
- 1 spray olive oil cooking spray, or enough to coat sheet
- 12 oz uncooked skinless chicken wings
- 1 1/4 oz Old El Paso Taco Seasoning Mix, or similar product
- 1 cup Frank’s Red Hot Sauce
- 1/2 cup fat-free sour cream
- 2 tbsp blue cheese, or gorgonzola, crumbled
- 2 tbsp fat-free skim milk
- 4 medium stalks celery, cut into 2-inch pieces
Directions:
Preheat oven to 400ºF. Coat a large baking sheet with cooking
spray.
Dip wings in Frank’s Red Hot Sauce. Then, place chicken wings in a
zip-close plastic bag, add taco seasoning, seal bag and shake to
coat. Transfer wings to prepared baking sheet and bake until
cooked through, about 18 to 20 minutes.
Meanwhile, to prepare dip, whisk together sour cream, cheese and
milk.
Serve wings with dip and celery on the side. Recipe makes 4
servings.
Serving size is 3 wings, 3 tablespoons of dip and 1 celery stalk
Each serving = 3 Weight Watchers Points
Chicken Wings in Teriyaki Sauce Crock Pot Recipe
Ingredients:
3 pounds chicken wings — about 16 wings
1 large onion – chopped
1 cup brown sugar
1 cup low sodium soy sauce
1/4 cup dry sherry — or chicken broth
2 teaspoons ground ginger
1tbsp honey
2 cloves garlic – minced
Directions:
Rinse chicken and pat dry. Cut off and discard wing tips. Cut each wing at
joint to make two sections. Place wing parts on broiler pan. Broil 4 to 5
inches from heat 20 minutes, 10 minutes a side or until chicken is a light,
golden brown. Transfer chicken to Crock-Pot Slow Cooker. Mix together
onion, brown sugar, soy sauce, cooking sherry (or chicken broth), ginger,
honey, and garlic in bowl. Pour over chicken wings. Cover and cook on Low
5 to 6 hours or on High 2 to 3 hours. Stir chicken wings once to ensure
wings are evenly coated with sauce. Serve from Crock Pot.
Serves 8
Each Serving = 2 Weight Watchers Points
Low Calorie Pumpkin Pie Recipe
Ingredients:
For the crust:
- 4 oz reduced-fat cinnamon graham crackers
- 2 Tbsp light butter, melted (I suggest Brummel and Brown)
- 2 large egg white
- 1 Tbsp packed light brown sugar
- 1 tsp light Pancake Syrup (I used Aunt Jemima Butter Light Syrup)
For the pie filling:
- 1 1/4 cup canned pumpkin
- 1 large egg
- 2 tbsp light Pancake Syrup (I used Aunt Jemima Butter Light Syrup)
- 2 tsp pumpkin pie spice
- 1/2 cup dark brown sugar
- 1/4 tsp table salt
- 1/2 cup fat-free evaporated milk
- Top with a dollop of Fat-Free Reddi-Whip whipped cream
Directions:
Preheat oven to 350 degrees.
In a food processor, combine graham crackers and light brown sugar, and process into fine crumbs. In a
small bowl, combine the crumbs and the melted butter, and pancake syrup, and mix with hands.
Then transfer to an ungreased 9” pie pan, and distribute crust mixture evenly, pressing it against the
pan with your hands. Put in the fridge and chill for 40 minutes. Then, bake about 8-10 minutes, or
until the pie crust starts to turn that yummy golden brown.
In a large bowl, whip egg whites into a soft peak, using an electric mixer. Fold in remaining ingredients
(except the whipped cream). Beat the mixture until smooth, creamy and lump free, and pour into your
pie shell. Bake for about 45-50 minutes, or until a knife inserted in the center comes out clean. Let
cool for 5-10 minutes. Cut into 8 even slices and top with a nice dollop of the Fat Free Whipped
Cream. Enjoy!
Total servings per recipe: 8
Serving size = 1 slice
Each serving = 3 Point Value
Weight Watchers Spicy Meatballs Recipe
Ingredients:
- 1 1/2 pounds lean ground turkey
- 1 cups uncooked quick oats
- 2 medium egg whites
- 1 large onions, finely chopped
- 1 medium garlic cloves, chopped
- 1/4 cups parsley, chopped
- 1 tsp dried oregano
- 1 1/2 tsp beef bouillon granules
- 1/2 tsp black pepper
- 1 1/4 cups barbecue sauce
Directions:
Preheat oven to 350ºF. Combine all ingredients, except barbecue sauce, in
a medium-size bowl; mix well.
Coat a baking sheet with cooking spray. Shape meatball mixture into sixty
1-inch balls; place on baking sheet.
Bake at 350ºF until cooked through, about 25 minutes. Transfer meatballs
to a chafing dish or crockpot to keep warm.
Meanwhile, heat barbecue sauce over medium-high heat until hot. Pour
sauce over cooked meatballs, toss gently and serve. Yields 2 meatballs per
serving.
Each serving = 1 Weight Watchers Point
Weight Watchers Buffalo Chicken Strip Recipe
Ingredients:
8 oz skinless, boneless chicken breast
1/2 cup egg whites or egg alternative
1 cup original Fiber One Cereal
2 tsp salt
1 tbsp garlic powder
1 tbsp onion powder
1 tsp paprika
1/2 tsp black pepper
1 cup and 2 tbsp Frank’s Red Hot Sauce
1 tbsp light butter (I used Balade Light Butter)
Directions:
Preheat oven to 400 degrees, and spray a baking sheet with nonstick cooking spray. Wash and
cut chicken breasts into strips that are approximately 1 1/2 inches wide. Set aside.
In a food processor, combine cereal, salt, garlic powder, onion powder, paprika and pepper and
pulverize to a fine powder or breadcrumb like consistency. Pour mixture into a shallow bowl or
onto a small plate. Set aside.
In a small saucepan, melt butter and then add in 1 cup of the hot sauce. Mix well and warm until
heated, but not bubbling or boiling. Pour into a small, shallow bowl, and set aside.
In a small bowl, mix egg whites (or egg alternative) with the 2 tbsp or remaining hot sauce. Now
take each chicken strip, and coat with egg and hot sauce mixture. Shake off all excess egg from
the meat. Next coat chicken in cereal mix until strip is fully breaded. Lay strip on baking sheet.
Repeat until all pieces of chicken are breaded and on the baking sheet. Now, with a brush or
spoon, drizzle about 3/4 hot sauce and butter mixture over all the chicken pieces. Make sure to
coat well.
Bake chicken at 400 degrees until breading becomes crispy and chicken is cooked through
(approximately 15-20 minutes). Serve with remaining hot sauce mixture for dipping. YUM!!!!!
Serves 2
Each serving = 4 Weight Watchers Points
• 1 Point Weight Watchers Garlic Toast Recipe
• Ingredients:
2 slices of Sara Lee Delightful White Bread or Wonder Light White Bread
1/2 tbs garlic powder
1 tsp kosher salt or sea salt
1/4 tsp dried parsley
approx. 20 spritzes “I Can’t Believe It’s Not Butter” 0 Calorie Butter Spray
• *You may adjust the amount of seasonings to your liking without affecting
the Points Value.
**For variety, try with the Whole Wheat or Whole Grain Sara Lee Delightful
Bread or Wonder Light Italian Bread.
• Directions:
Preheat oven to 325 degrees. Spray a cookie sheet with non-fat cooking
spray (Butter Flavored Pam or Olive Oil Flavored spray works well with this
Weight Watchers recipe). Lay bread flat on cookie sheet about 2 inches
apart. Lightly (very lightly), spray the bread with the non-stick cooking spray.
Then, spritz each slice with approximately 10 squirts of the “I Can’t Believe
It’s Not Butter” Spray. Sprinkle salt, garlic powder and dried parsley evenly
over each slice of bread. Toast in the oven until crispy and golden brown
(approximately 10 minutes). Enjoy!
• Serving size = 2 slices
Each serving = 1 Weight Watchers Point
Chicken Wings in Teriyaki Sauce Crock Pot Recipe
Ingredients:
3 pounds chicken wings — about 16 wings
1 large onion – chopped
1 cup brown sugar
1 cup low sodium soy sauce
1/4 cup dry sherry — or chicken broth
2 teaspoons ground ginger
1tbsp honey
2 cloves garlic – minced
Directions:
Rinse chicken and pat dry. Cut off and discard wing tips. Cut each wing
at joint to make two sections. Place wing parts on broiler pan. Broil 4 to 5
inches from heat 20 minutes, 10 minutes a side or until chicken is a light,
golden brown. Transfer chicken to Crock-Pot Slow Cooker. Mix together
onion, brown sugar, soy sauce, cooking sherry (or chicken broth), ginger,
honey, and garlic in bowl. Pour over chicken wings. Cover and cook on
Low 5 to 6 hours or on High 2 to 3 hours. Stir chicken wings once to
ensure wings are evenly coated with sauce. Serve from Crock Pot.
Serves 8
Each Serving = 2 Weight Watchers Points
Weight Watchers Baked Sweet Potato Chips Recipe
Ingredients:
- 1 large sweet potatoes, peeled
- Non-fat Olive Oil Cooking Spray
- 1/8 tsp Kosher salt, or to taste
Directions:
Preheat oven to 400ºF. Spray 2 baking sheets with cooking spray.
Thinly slice potatoes in a food processor or by hand; they should be
no more than 1/8-inch thick. The thinner the better (it gives you
more chips for the same amount of Weight Watchers Points!!!)
Arrange slices on baking sheets so they don’t overlap. Spray with a
bit more oil and sprinkle with salt. Bake chips until they begin to
lightly brown, about 15 minutes. Cool on a rack and serve. Recipe
makes 4 servings.
*TIP: If leftover chips become soggy, put them back in a hot oven for a
few minutes to crisp them up.
Serving size is 1/4th of recipe
Each serving = 1 Weight Watchers Point
Low Calorie Ranch Dressing Recipe
Ingredients:
- 2 Tbsp Hellmann’s Low fat Mayo (must be Low fat not
Light)
- 2 Tbsp Plain, Non-Fat Yogurt
- 1 tsp Hidden Vally Ranch Dressing (the powder mix
kind)
- 2-3 Tbsp water (depending on how thin or thick you like
it)
Directions:
Whisk everything together and put in fridge for about a
hour, the longer it sets the more the ranch flavor
This recipe makes an amazing 6-7 tbsp serving!!! Yeah,
baby. Pour on that dressing and enjoy!
Total Point Value per serving: 2 Point