Tuesday, July 25, 2006

Weight Watchers Freindly Recipes

I thought I would list recipes and tips that I wanted to try. If anyone has any WW tips or recipes they would like to share, I would love to hear them.

2pt Choc Muffins

3c. all bran
2c. water
2 tsp. baking powder
1 pkg. low fat brownie mix

Preheat oven to 350*
Spray w/non stick spray 12 muffin cups.
Mix all bran, water and baking powder, let sit 5 minutes.
Stir in brownie mix.
Bake 20-25 minutes.

The muffins are quite large and definitely satisfy my chocolate craving.
Each muffin is 2 pts

Delicious 4 point french toast

1 slice ww bread (28g)
2 tblsp egg beaters
2 tblsp 2% milk
splenda - 2 packets
1/2 pear - diced into 1/2 inch pieces
1 tblsp LF cream cheese

Mix the milk, egg beaters, 1 packet splenda and cinnamon in a small square container (ziploc type thing works great). Plop in the piece of bread and allow it to soak up all the egg mixture.

In a small saute pan put in pears, some water (??2 tblsp??), other packet of splenda and cinnamon. When it is simmering add the LF CC. Cook over med heat until the pears just start to soften and the sauce b/c's thick enough to coat the back of a spoon.

On a griddle or large flat bottom pan (hit with just a second of cooking spray if it's not nonstick) over med heat cook the bread for 1-2 minutes on each side until the egg is almost completely set and the toast is golden brown.

Put toast on plate and cover with pear sauce. (I added some strawberries to this as well and it was fantastic!! I'm sure blueberries, raspberries could also be added and it would be terrific.)

202 cal, 4 fiber, 3.5 fat

modification - instead of cinnamon, use ground cardamom and add a couple of drops of either vanilla or orange extract to the egg mix.

Delicous 1 point biscuit

This recipe is fabulous, they may not look pretty but they sure are good and hit the spot in the morning with some egg whites. Enjoy!

Makes 2 biscuits


6 tbsp self-rising flour
3 tbsp skim milk
1 1/2 tsp non-fat plain yogurt

Set oven at 425 degrees. Mix ingredients together, spray pan with nonstick spray and drop biscuits onto it. This recipe makes 2 biscuits. My leader suggested spraying the tops with non-stick butter flavored spray but with or without they are excellent. I like to put a cup of strawberries over them. Bake for 10-13 minutes.

SERVING SIZE: 1 biscuit

Mushroon Soup

Take 1 can of cream of mushroom soup. The regular fat kind is ok. check points but it is usually 4 or 5 points for the whole can WITHOUT milk. Use water. Add 16oz of fresh sliced mushrooms (FREE). Add a little garlic salt and pepper to taste as well as some chopped onions. The less water you add the thicker the soup is. More like a stew. It becomes a large volume with the mushrooms and onions. Cook until mushrooms are soft. Then the whole pot is only 4 or 5 points depending on the points of the cream of mushroom soup. Very filling supper!!

Guilt Free Guacamole - 0 points (really!)

24 asparagus spears, trimmed and halved (I buy frozen that's already trimmed)
1/2 cup salsa
1 tablespoon cilantro
2 garlic cloves
4 scallions, thinly sliced

Cook the asparagus until it's tender-crisp (I use the microwave, or you could use the stove, boiling for about five minutes). Drain and rinse with cold water.

Puree the asparagus in blender or food processor, adding salsa, cilantro and garlic. Add scallions. Pulse several times 'til chunky-smooth.

Transfer to serving bowl. Refrigerate, covered, for at least an hour or 'til chilled.

Spinach Rollups

1 10 oz pkg frozen chopped spinach ... thawed and well drained (0 pts)
1 cup lite mayo (est. 11 pts)
1 8 oz container lite sour cream (est. 8 pts)
1 bunch of green onions, chopped (0 pts)
1 envelope ranch dressing mix (0 pts)
1 3 oz jar bacon bits (3 pts)
9 (10 inch) fat free tortillas (18 pts)

stir together first 6 ingredients, spread evenly on tortillas. Roll (like a jelly roll), press edges to seal. wrap in plastic wrap. Chill 4-6 hours then cut into 1/2 slices.

yield's 6 dozen (72 servings)
total points: 40
points per slice: .6 pts per serving

Cola Chicken


4 skinless boneless chicken breasts
1 cup catsup
12 oz can diet cola

Put chicken in non-stick skillet. Pour catsup and diet cola over the top. Bring to boil. Cover, reduce heat and cook for 45 minutes. Uncover, turn up the heat and continue to cook until the sauce becomes thick and adheres to the chicken. It turns into the most incredible BBQ sauce and it's only 4 points per serving. Yummm!

Chicken Lo Mein - 3 Points

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup green onions -- thinly sliced
1/2 teaspoon ground ginger
8 ounces boneless & skinless chicken breast -- cut in thin strips
1 1/2 cups mushrooms -- thinly sliced
2 cups bean sprouts
2 teaspoons oyster sauce
1 can bamboo shoots, Geisha -- drained
1 can waterchestnuts, China Boy -- drained and sliced
1 can baby sweet corn, Sun Luck -- drained
2 tablespoons soy sauce, low sodium
5 ounces uncooked vermicelli, Creamette

1. In large non-stick skillet sprayed with cooking spray; add green onions and ginger root. Saute 1 minute.

2. Add chicken and saute for 2 minutes; add mushrooms, bean sprouts, bamboo shoots and waterchestnuts and cook until vegetables are tender, about 3-5 minutes.

3. Stir in oyster sauce and soy sauce.

4. Cook vermicelli. Add vermicelli and stir to combine. Cook until heated through, about 1 minute.

Calories: 216.2
Fat grams: 1.3
Fiber grams: 5.8

W/W Points: 3

Saucy Chicken

My friend sent this receipe along to me and said that she and her hubby really enjoy this. I'm making it later in the week.

Saucy Chicken

4 servings, each 4 points

4 (4 oz) skinless, boneless chicken breasts
2 Cups chicken broth, divided 3
4 scallions chopped
1 (16 oz) can stewed tomatoes
2 cloves garlic, minced
1/4 cup flour mixed with dash and a little salt &

Put 1/2 cup of broth in wide bowl; put flour mixture on plate. Dip each chicken breast in broth and then flour both sides. Spray skillet with nonstick cooking spray. Cook chicken over med. heat until done (use broth or water to keep from burning/sticking). Remove from skillet. Add remaining flour to skillet and stir constantly until browned. Stir in 1/4 cup of broth. Cook until thickened. Slowly add the rest of the broth and cook until slightly thickened. Add tomatoes and scallions and garlic. Bring to a boil. Reduce heat and add chicken and simmer until cooked through, about 10 minutes.

Herbed Dijon Chicken Strips

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup fine dry breadcrumbs
2 tablespoons Kraft Fat-Free Cheese Topping
1/2 teaspoon Italian Seasoning
16 ounces boneless & skinless chicken breast
1 1/2 teaspoons dijon mustard
cooking spray

1. Combine first 3 ingredients in a large heavy-duty, zip-top plastic bag; set aside.

2. Brush chicken breast halves evenly with mustard; cut each breast into 3 strips.

3. Add chicken to breadcrumb mixture. S eal bag; shake until chicken is coated.

4. Place chicken strips on rack of a broiler pan coated with cooking spray. Bake at 400 degrees F for 20 minutes or until done.

Calories: 163.4
Fat grams: 2.0
Fiber grams: 0.3

W/W Points: 3

Southern Style Chicken and Gravy
1 cup skim milk

1/4 cup cornstarch

1 tablespoon garlic salt

1 can (14.5 ounce) fat-free chicken broth

Dash of pepper

3 (8 ounce) cans no-salt-added mixed vegetables, drained

1-1/2 pounds skinless, boneless chicken (cooked and cut into bite sized pieces)

Put the milk, cornstarch, salt and chicken broth into Dutch oven. Mix well before turning on heat, dissolving cornstarch completely. Turn heat on medium.

Add drained mixed vegetables and cooked bite sized pieces of chicken. Stir occasionally and cook approximately 10 to 12 minutes or until mixture is creamy. Serve over two biscuits.

Add more points for the biscuits.

One 1/2 cup serving (calculated w/o biscuits) equals: Calories 126...Fat 1g... Fiber 2g...Carbohydrates 9g... Protein 18g...Cholesterol 40mg...Sodium 256mg

WW Points: 3 pt

Applesauce Pancakes
1 1/2 cups whole wheat flour

1 T. baking powder

3/4 cup unsweetened applesauce

1 cup non-fat buttermilk

2 egg whites, lightly beaten

Combine the flour and the baking powder in a medium sized bowl, and stir to mix well. Stir in the applesauce, buttermilk, and egg whites.

Coat a griddle or large skillet with non-stick cooking spray, and preheat over medium heat until a drop of water sizzles when it hits the heated surface.

For each pancake, pour 1/4 cup of batter onto the griddle, and spread into a 4-inch circle. Cook for 1 minute and 30 seconds, or until the tops are bubbly and the edges are dry. Turn and cook for an additional minute, or until the second side is golden brown. As the pancakes are done, transfer them to a serving plate and keep warm in a preheated oven.

Makes 12.

Nutritional Facts (per pancake) calories: 69, chol: 1 mg, Fat: 0.4, Fiber: 2 g, Protein: 3.3 g, sodium: 122 mg,

WW Points: 1 pt.

1pt Quiche

2C Egg Subsitute
10oz pkg Spinach
1C FF cheese
Green pepper
salt and pepper

Mix and pour into foil cups in a muffin tin. Heat over to 325. Cook for 20-30 min.

***I subsituted the onion and green pepper for morningstar sausage crumbles. This actually made 10 small quiches. They are really easy to grab on the go.***

Honey Date Scones
2 cups self rising flour

1 tsp ground cinnamon

2 tsp margarine (20g)

3 tbsp honey

1/2 cup skim milk

1/4 cup water

1 tbsp flour, extra

Preheat oven to 450¼F (240¼C). Coat a baking tray with cooking spray.

Sift the flour and the cinnamon into a bowl. Using the fingertips, rub the margarine into the flour.

Combine the honey, milk and water and stir into the flour mixture along with the dates. Mix until it forms a firm dough.

Sprinkle the extra flour over a cutting board and gently knead the dough.

Pat dough out to a 3/4-inch (2 cm) thickness. Using a 2-inch (5 cm) scone cutter, cut dough into 12 rounds and place on the baking tray.

Coat lightly with cooking spray and bake in the oven for 15 minutes.

Makes 12 servings, 2 pts. per serving.

Per serving: Calories 119.5, Protein 3.2g, Fat 0.7g, Saturated Fat 0.1g, Carbohydrate 26.4g, Fiber 1.3g, Cholesterol 0.2mg, Iron 1.1mg, Sodium 297.3mg, Calcium 248.2mg

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Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.