Weight Watchers Soup
2/3 c sliced carrot
1/2 c diced onion
2 garlic cloves, minced
3 c fat free broth (beef, chicken or vegetable)
1 1/2 c diced green cabbage
1/2 c green beans
1 tbsp tomato paste
1/2 tsp dried basil
1/2 tsp dried oregano
1/4 tsp salt
1/2 c diced zucchini
1. In a large saucepan sprayed with nonstick cooking spray, saute the carrot, onion and garlic over low heat until soft, about 5 minutes
2. add broth, cabbage, beans, tomato paste, basil, oregano, and salt, bring to a boil. Lower heat and simmer, covered for avout 15 minutes or until beans are tender
3. Stir in zucchini and heat 3-4 minutes, serve hot. Makes 5 1c servings
Per serving: 42 calories, 0g fat, 2g fiber
(I omitted the zucchini , blech! and therefore omitted step 3) I made mine with beef broth, but will try it with both chicken and veggie broth another time
(Originally posted by Velda)
Sunday 5 December 2010
Whole Wheat Waffles
Whole Wheat Waffles
Ok, i try my hardest to eat 100% WW product. and i don't mean whole wheat bread that says "Enriched" whole wheat flour as an ingredient. NOT the same! still bleached, stripped out flour. ANYWAY, I LOVE these waffles. they are so good. and i use Sugar Free Smuckers Syrup on them. OMG, HEAVENLY breakfast! and my son LOVES them too!
2 1/4cup WHOLE WHEAT FLOUR
2 1/4cup Milk
1/4 cup oil
2 eggs
4 teaspoon baking powder
1Tbsp Sugar (I use splenda! and sometimes a little more then a tbsp.)
Cinnamon to taste (i use a LOT!)
Mix and poor appx 1/2 cup into a hot belgium waffle iron. I spray them w/ I can't believe it's not butter and then add some SF syrup. only takes one to fill me up! and HEALTHY! ENJOY breakfast again!
(Originally posted by Ruby)
Ok, i try my hardest to eat 100% WW product. and i don't mean whole wheat bread that says "Enriched" whole wheat flour as an ingredient. NOT the same! still bleached, stripped out flour. ANYWAY, I LOVE these waffles. they are so good. and i use Sugar Free Smuckers Syrup on them. OMG, HEAVENLY breakfast! and my son LOVES them too!
2 1/4cup WHOLE WHEAT FLOUR
2 1/4cup Milk
1/4 cup oil
2 eggs
4 teaspoon baking powder
1Tbsp Sugar (I use splenda! and sometimes a little more then a tbsp.)
Cinnamon to taste (i use a LOT!)
Mix and poor appx 1/2 cup into a hot belgium waffle iron. I spray them w/ I can't believe it's not butter and then add some SF syrup. only takes one to fill me up! and HEALTHY! ENJOY breakfast again!
(Originally posted by Ruby)
Chicken and Bacon Pasta, Spicy or Not
Chicken and Bacon Pasta, Spicy or Not
Servings | 2
Estimated POINTS value per serving | 4
Course | Light Meals
Chicken breasts x2 5 points
Turkey rashers x3 =1point
pasta (40 grams weigh
Dried)=2points
Fresh tomatoes x3 =no points
sweet corn tinned =no points
1 red onion 1 white onion = no points
1 chilli if desired deseeded= no points
mayonaise no point weight watchers 2 tea spoons
Instructions
put the pasta on to cook first.
cut the chicken breasts into very small cubes cut the turkey rashers into very thin strips.
cube the tommatoes.
chop the onions as finely as possible and mix them both together.
fry the chicken in low fat spray with the onions.
when the chicken is nearly cooked add the turkey rashers add the chilli chopped finely and deseeded at the same time as the turkey rashers if desired
when your pasta is cooked run under cold water untill it is cold
cool all ingredients.
them put into a big pan and stir well
add the sweetcorn last. add salt and pepper if desired.
(Originally posted by Dee)
Servings | 2
Estimated POINTS value per serving | 4
Course | Light Meals
Chicken breasts x2 5 points
Turkey rashers x3 =1point
pasta (40 grams weigh
Dried)=2points
Fresh tomatoes x3 =no points
sweet corn tinned =no points
1 red onion 1 white onion = no points
1 chilli if desired deseeded= no points
mayonaise no point weight watchers 2 tea spoons
Instructions
put the pasta on to cook first.
cut the chicken breasts into very small cubes cut the turkey rashers into very thin strips.
cube the tommatoes.
chop the onions as finely as possible and mix them both together.
fry the chicken in low fat spray with the onions.
when the chicken is nearly cooked add the turkey rashers add the chilli chopped finely and deseeded at the same time as the turkey rashers if desired
when your pasta is cooked run under cold water untill it is cold
cool all ingredients.
them put into a big pan and stir well
add the sweetcorn last. add salt and pepper if desired.
(Originally posted by Dee)
Macaroni and Cheese Casserole
Macaroni and Cheese Casserole
Now POINTS value | 5.5
Servings | 6
Preparation Time | 15 min
Cooking Time | 25 min
Level of Difficulty | Easy
main meals | This creamy pasta bake will satisfy the whole family and is also quick and easy to make.
Ingredients
5 spray low-fat cooking spray
225 g uncooked pasta, (8 oz) macaroni or other small pasta
295 g Campbells Condensed Classics Cream of Celery Soup, Chicken Soup, or other low fat brand
225 g half-fat cheddar cheese, (8 oz)
1/2 medium red green or yellow pepper(s), chopped
175 g Morrison's Pimento Olives in Brine, (6 oz) (canned or in a jar), chopped
5 portion Ryvita Original Rye Crispbread, (approx 50g /2oz), crumbled
Instructions
Preheat oven to Gas Mark 6/200C/180C fan/400F. Spray a 1l (1pt) casserole dish with cooking spray.
Cook macaroni in a large pan of boiling water until for half the cooking time on the packet; drain and transfer to a large bowl. Add the soup, a can of water, cheese, pepper and pimentos; mix well to combine.
Transfer the mixture to the prepared baking dish and top with cripsbread crumbs.
Bake, uncovered, until top is golden, about 20 to 25 minutes.
(Originally posted by Dee)
Now POINTS value | 5.5
Servings | 6
Preparation Time | 15 min
Cooking Time | 25 min
Level of Difficulty | Easy
main meals | This creamy pasta bake will satisfy the whole family and is also quick and easy to make.
Ingredients
5 spray low-fat cooking spray
225 g uncooked pasta, (8 oz) macaroni or other small pasta
295 g Campbells Condensed Classics Cream of Celery Soup, Chicken Soup, or other low fat brand
225 g half-fat cheddar cheese, (8 oz)
1/2 medium red green or yellow pepper(s), chopped
175 g Morrison's Pimento Olives in Brine, (6 oz) (canned or in a jar), chopped
5 portion Ryvita Original Rye Crispbread, (approx 50g /2oz), crumbled
Instructions
Preheat oven to Gas Mark 6/200C/180C fan/400F. Spray a 1l (1pt) casserole dish with cooking spray.
Cook macaroni in a large pan of boiling water until for half the cooking time on the packet; drain and transfer to a large bowl. Add the soup, a can of water, cheese, pepper and pimentos; mix well to combine.
Transfer the mixture to the prepared baking dish and top with cripsbread crumbs.
Bake, uncovered, until top is golden, about 20 to 25 minutes.
(Originally posted by Dee)
Mini Chocolate Brownies
Mini Chocolate Brownies
POINTS value | 2
Servings | 16
Preparation Time | 15 min
Cooking Time | 30 min
Level of Difficulty | Easy
cakes & bakes | Using pureed prunes means you can cut the fat in these yummy chocolate brownies.
Ingredients
150 g dried prunes, ready to eat, pitted
5 spray low-fat cooking spray
100 g chocolate, plain, broken into pieces
1 large egg(s), beaten
150 g light brown sugar, or muscovado
60 g cocoa powder, 3 tbspns
75 g flour, plain
1 pinch salt
2 portion egg white
1 heaped teaspoon cocoa powder, for dusting
Instructions
Put the prunes into a bowl and cover with boiling water. Leave to soak for about 2 hours, or overnight.
Put the prunes into a saucepan with 50ml of their soaking liquid. Heat and simmer for about 10 minutes, until just a little liquid remains (about 2 tbsp). Puree with a stick blender or in a liquidizer until smooth. Cool completely.
Preheat the oven to 180C / fan oven 160C / Gas Mark 4. Spray a 20cm (8 inch) square cake tin with low fat cooking spray, then line with greaseproof paper.
Melt the chocolate in a heatproof bowl, positioned over a saucepan of simmering water.
In a mixing bowl, beat together the prunes, whole egg and muscovado sugar. Sift in the cocoa powder, flour and salt and fold in with a metal spoon. Add the melted chocolate and stir in gently.
In a large grease-free bowl, whip the egg whites until they hold their shape. Tip them into the chocolate mixture and fold in gently. Transfer to the prepared tin and level the surface.
Bake for 25-30 minutes until firm to the touch. Cool, then cut into 16 squares. Serve, dusted with a little cocoa powder.
(Originally posted by Dee)
POINTS value | 2
Servings | 16
Preparation Time | 15 min
Cooking Time | 30 min
Level of Difficulty | Easy
cakes & bakes | Using pureed prunes means you can cut the fat in these yummy chocolate brownies.
Ingredients
150 g dried prunes, ready to eat, pitted
5 spray low-fat cooking spray
100 g chocolate, plain, broken into pieces
1 large egg(s), beaten
150 g light brown sugar, or muscovado
60 g cocoa powder, 3 tbspns
75 g flour, plain
1 pinch salt
2 portion egg white
1 heaped teaspoon cocoa powder, for dusting
Instructions
Put the prunes into a bowl and cover with boiling water. Leave to soak for about 2 hours, or overnight.
Put the prunes into a saucepan with 50ml of their soaking liquid. Heat and simmer for about 10 minutes, until just a little liquid remains (about 2 tbsp). Puree with a stick blender or in a liquidizer until smooth. Cool completely.
Preheat the oven to 180C / fan oven 160C / Gas Mark 4. Spray a 20cm (8 inch) square cake tin with low fat cooking spray, then line with greaseproof paper.
Melt the chocolate in a heatproof bowl, positioned over a saucepan of simmering water.
In a mixing bowl, beat together the prunes, whole egg and muscovado sugar. Sift in the cocoa powder, flour and salt and fold in with a metal spoon. Add the melted chocolate and stir in gently.
In a large grease-free bowl, whip the egg whites until they hold their shape. Tip them into the chocolate mixture and fold in gently. Transfer to the prepared tin and level the surface.
Bake for 25-30 minutes until firm to the touch. Cool, then cut into 16 squares. Serve, dusted with a little cocoa powder.
(Originally posted by Dee)
Thai Crab Cakes with Cucumber Relish
Thai Crab Cakes with Cucumber Relish
POINTS value | 6.5
Servings | 4
Preparation Time | 10 min
Cooking Time | 8 min
Level of Difficulty | Easy
Ingredients
60 g polyunsaturated margarine
60 g flour, plain
120 ml skimmed milk
90 g Curry Paste, all types, preferably red Thai
2 medium onion(s), finely chopped
340 g canned crab, in brine, drained
120 g fresh breadcrumbs
1/4 teaspoon sunflower oil, for brushing
1/2 portion cucumber(s), finely chopped
2 medium tomato(s), finely chopped
1 teaspoon tabasco pepper sauce
160 g Sainsbury's Black Bean Style Stir Fry Sauce
60 ml water
1 pinch salt, and freshly ground pepper
Instructions
Melt the margarine in a small saucepan, and then add the flour and cook for 1 minute. Remove from the heat, pour in the milk and beat until smooth. Return the pan to the heat and cook for a further 2 minutes, stirring frequently. Pile the thick sauce on to a plate and spread out to allow to cool.
In a large mixing bowl, mix together the cooled sauce, Thai curry paste, half of the onion, crabmeat and breadcrumbs until well combined.
Using floured hands, divide the mixture into 12 pieces and shape each one into a 5cm patty. Chill until required.
Preheat the grill to a medium heat. In a bowl, combine all remaining ingredients except for black bean sauce and water to make the cucumber relish.
Place the crab cakes on a non-stick baking tray and lightly brush each side of the cakes with a little sunflower oil. Grill the crab cakes for 3-4 minutes each side.
Meanwhile, heat the black bean sauce with the water and season.
Serve the crab cakes surrounded with crisp lettuce leaves. Serve the relish and sauce seperately
(Originally posted by Dee)
POINTS value | 6.5
Servings | 4
Preparation Time | 10 min
Cooking Time | 8 min
Level of Difficulty | Easy
Ingredients
60 g polyunsaturated margarine
60 g flour, plain
120 ml skimmed milk
90 g Curry Paste, all types, preferably red Thai
2 medium onion(s), finely chopped
340 g canned crab, in brine, drained
120 g fresh breadcrumbs
1/4 teaspoon sunflower oil, for brushing
1/2 portion cucumber(s), finely chopped
2 medium tomato(s), finely chopped
1 teaspoon tabasco pepper sauce
160 g Sainsbury's Black Bean Style Stir Fry Sauce
60 ml water
1 pinch salt, and freshly ground pepper
Instructions
Melt the margarine in a small saucepan, and then add the flour and cook for 1 minute. Remove from the heat, pour in the milk and beat until smooth. Return the pan to the heat and cook for a further 2 minutes, stirring frequently. Pile the thick sauce on to a plate and spread out to allow to cool.
In a large mixing bowl, mix together the cooled sauce, Thai curry paste, half of the onion, crabmeat and breadcrumbs until well combined.
Using floured hands, divide the mixture into 12 pieces and shape each one into a 5cm patty. Chill until required.
Preheat the grill to a medium heat. In a bowl, combine all remaining ingredients except for black bean sauce and water to make the cucumber relish.
Place the crab cakes on a non-stick baking tray and lightly brush each side of the cakes with a little sunflower oil. Grill the crab cakes for 3-4 minutes each side.
Meanwhile, heat the black bean sauce with the water and season.
Serve the crab cakes surrounded with crisp lettuce leaves. Serve the relish and sauce seperately
(Originally posted by Dee)
Layered Mexican Chicken
Layered Mexican Chicken
1 serving cooking spray
2 cups cooked chicken or turkey breast cubed
1 can black beans -- rinsed and drained
2 cups fat-free sour cream
2 cups shredded reduced-fat Monterey Jack cheese
4 ounce chopped green chilies
2 teaspoons ground cumin
1/2 teaspoon black pepper
5 large spinach tortillas -- cut into 2-inch strips
1/2 cup salsa -- mild, medium or hot
All of the measurements were approximately!!
Preheat oven to 350F. Coat a lasagna pan with cooking spray. Cut chicken into 1 inch pieces. Transfer chicken to a large bowl and add beans, sour cream, 1 cup of shredded cheese, chilies, cumin, salsa and pepper; mix well and set aside.
Arrange half of tortillas in bottom of prepared lasagna pan, overlapping pieces to cover bottom of pan. Top tortillas with half of chicken mixture, layer with remaining tortillas and then top with remaining chicken mixture. Sprinkle with remaining cup of cheese.
Bake until filling is bubbly and cheese is melted, about 30 minutes. Let stand 5 minutes before slicing into 12 pieces. Serves 12
6 POINTS per serving
(Originally posted by Deirdre)
1 serving cooking spray
2 cups cooked chicken or turkey breast cubed
1 can black beans -- rinsed and drained
2 cups fat-free sour cream
2 cups shredded reduced-fat Monterey Jack cheese
4 ounce chopped green chilies
2 teaspoons ground cumin
1/2 teaspoon black pepper
5 large spinach tortillas -- cut into 2-inch strips
1/2 cup salsa -- mild, medium or hot
All of the measurements were approximately!!
Preheat oven to 350F. Coat a lasagna pan with cooking spray. Cut chicken into 1 inch pieces. Transfer chicken to a large bowl and add beans, sour cream, 1 cup of shredded cheese, chilies, cumin, salsa and pepper; mix well and set aside.
Arrange half of tortillas in bottom of prepared lasagna pan, overlapping pieces to cover bottom of pan. Top tortillas with half of chicken mixture, layer with remaining tortillas and then top with remaining chicken mixture. Sprinkle with remaining cup of cheese.
Bake until filling is bubbly and cheese is melted, about 30 minutes. Let stand 5 minutes before slicing into 12 pieces. Serves 12
6 POINTS per serving
(Originally posted by Deirdre)
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