OAMC Recipes I'm thinking on trying

[oheoh's momma]

] I have 5 bags of green peppers with onions and Jalapenos for fajitas in the freezer slice and freeze with out cooking or dehydrating

[pollypurebred39]

Here's a few that I'd like to make up and package for individual freezer meals.

Weight Watchers Lemonade Chicken recipe
Ingredients
6 boneless skinless chicken breasts, halved
1/3 cup soy sauce
1 (6 ounce) can frozen lemonade, thawed
1 teaspoon garlic powder

Preparation
1. Place the chicken breasts in a greased 9×13-inch baking dish.
2. Combine the soy sauce, lemonade and garlic powder and pour the mixture over the chicken.
3. Cover with foil and bake at 350 degrees F for about 45 minutes.
4. Uncover, pour the juices over the chicken and cook uncovered for another 10 minutes.
5. Serve over rice.
Servings: 6
Nutritional information for one serving:
WW points: 4
Calories: 195
Total fat: 1.5 g
Cholesterol: 68.4 mg
Sodium: 970.8 mg
Total carbs: 15.3 g
Dietary fiber: 0.2 g
Protein: 29 g

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 Marinated Chicken Breasts recipe
Makes 4 servings
Ingredients
4 chicken breast halves, skinned and boned
2 cloves minced garlic
1 1/2 teaspoons chicken bouillon granule
1 teaspoon crushed red pepper flakes
1/4 cup lime juice
1/4 cup lemon juice
1/3 cup orange juice
1/2 teaspoon basil
1/2 teaspoon oregano
1/2 teaspoon rosemary
Preparation
1. Combine all the condiments and juices to make a marinade; mix well.
2. Add the chicken and marinate in the refrigerator for about 2 hours.
3. Grill over medium heat for about 10 minutes on each side (or until fully cooked).
One serving is approximately 125 grams.
WW POINTS per serving: 3
Nutritional information per serving: 146 calories, 6.9g fat, 0.3g fiber

Weight Watchers Chicken Goulash recipe
Makes 4 servings
Ingredients
3/4 lb boneless skinless chicken breasts
2 bell peppers
2 garlic cloves
1/2 white onion
2 plum tomatoes
15 baby carrots
1/2 cup tomato sauce
1 1/2 cups beef stock
1 teaspoon paprika
1 teaspoon olive oil
1 tablespoon cornstarch
cooking spray
2 tablespoons water
salt (to taste)
pepper (to taste)
Preparation
1. Cut the onion into strips, mince the garlic.
2. In a large pot over a medium flame, heat the oil and add the onion and garlic.
3. Cook, stirring, until the onions are translucent (be careful not to brown them!).
4. Cut the peppers into strips, carrots into slices and add to the onions.
5. Add about a cup of the beef stock and bring to a boil.
6. Reduce the heat all the way to low, cover the pot and let everything simmer for about an hour (or until very soft).
7. Cut the chicken breasts into cubes and season according to taste.
8. In a separate pot, cook the chicken on cooking spray.
7. Add the chicken to the vegetable stew (add the rest of the stock if it seems dry).
8. Cut up the tomatoes into cubes, add along with the tomato sauce into the chicken/vegetable mixture.
9. Season with paprika, salt and pepper to taste.
10. Let everything simmer for another 30 minutes or so.
11. Mix the cornstarch with the water and add to the mixture, let it come to a boil.
12. Serve hot.
WW POINTS per serving: 3
Nutritional information per serving: 167 calories, 2.8g fat, 3g fiber

This chicken recipe is really good and easy to cook.
If you are making these wraps ahead for future use, freeze them (uncooked) on a cookie sheet in your freezer. When solid, wrap and put in a ziplock bag or vacuum seal desired quantities. To cook them from the frozen state, thaw before cooking and follow the rest of the directions.
Weight Watchers Bacon-Wrapped Chicken recipe
Makes 12 servings
Ingredients
12 boneless skinless chicken breast halves
12 slices bacon
2 tablespoons butter
2 (8 ounce) cartons chive & onion cream cheese
salt
Preparation
1. Flatten chicken to 1/2″ thickness.
2. Spread 3 tablespoons cream cheese over each chicken piece.
3. Dot with butter and sprinkle with salt, then roll up.
4. Wrap each with a bacon strip.
5. Place seamside down on a greased pan.
6. Bake uncovered at 400F for 35-40 minutes, or until juices run clear.
7. Broil 6 inches from the heat for 5 minutes, or until bacon is crisp.
WW POINTS per serving: 10
Nutritional information per serving: 382 calories, 26.8g fat, 0.0g 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

Here’s a wonderful fall recipe – the flavor of the chicken and apples is really special! (Try to use apples that keep their shape when cooked, such as golden delicious.)
You can also add some garlic if you like, and serve with creamy mashed potatoes and green beans.
Weight Watchers Apple Chicken recipe
Makes 4 servings
Ingredients
4 boneless skinless chicken breasts
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon pepper
2 tablespoons vegetable oil
2 apples, unpeeled,cored and thickly sliced
1 onion, sliced
1/2 cup apple cider or apple juice
1 1/2 teaspoons cider vinegar
1 teaspoon cornstarch
Preparation
1. Sprinkle chicken with thyme, salt and pepper.
2. In large fry-pan, heat half of the oil over medium high heat; brown chicken all over.
3. Transfer to plate.
4. Add remaining oil to fry-pan.
5. Cook apples and onion, stirring occasionally, until golden, about 5 minutes.
6. Add apple cider, bring to boil, stirring and scraping up brown bits from pan.
7. Return chicken to fry-pan.
8. Cover and cook over medium low heat, turning once, until no longer pink inside (about 7 minutes).
9. Transfer chicken to serving platter.
10. Whisk vinegar with cornstarch; whisk into fry-pan and cook, stirring, until glossy and thickened (about 1 minute).
11. Pour over chicken.
WW POINTS per serving: 5
Nutritional information per serving: 241 calories, 8.4g fat, 2.1g fiber

Weight Watchers Brown Rice and Lentil Casserole recipe
Makes 6 servings
Ingredients
1/2 cup brown rice
3/4 cup lentils
3/4 cup chopped onion
3 cups chicken or vegetable broth
1/4 teaspoon garlic powder
1 teaspoon Italian seasoning
1 cup grated Cheddar cheese
Preparation
1. Preheat the oven to 300 degrees F.
2. In a baking dish, mix all ingredients (except the Cheddar cheese.
3. Cover with foil and bake for about 1- 1 1/4 hour.
4. Remove the foil, add the Cheddar cheese and bake for about 20 more minutes.
One serving is approximately 80 grams.
WW POINTS per serving: 4
Nutritional information per serving: 222 calories, 5.7g fat, 8.2g fiber

Weight Watchers Creamy Vegetable Chowder recipe
Makes 8 servings
Ingredients
1 1/2 cups diced potatoes
2 cups chopped onions
1/2 cup green beans, cut into 1 inch pieces
1 cup peeled and diced carrots
1 cup zucchini, diced
1/2 cup green peas, fresh or frozen
1/2 cup red bell pepper, diced
2 celery ribs, diced
1 tablespoon butter
2 cups milk
3 cups water or basic light vegetable stock
1 tablespoon canola oil or other vegetable oil
1 cup cheddar cheese, grated
2 ounces neuchatel cheese or cream cheese
1 bay leaf
1/2 teaspoon dried thyme
2 tablespoons fresh parsley, chopped
1 1/2 teaspoons salt
1/2 teaspoon ground black pepper
Preparation
1. In a large soup pot on medium heat, saute the onion in the butter and oil for about 3-4 minutes.
2. Stir in the celery, cover and cook, stirring occasionally, until just soft.
3. Add the potatoes, carrots, water or stock, bay leaf, thyme, salt and pepper; bring to a boil, then reduce the heat, cover and simmer for about 5 minutes (until the vegetables are just tender).
4. With a slotted spoon or strainer, remove about 1 1/2 cups of the cooked vegetables and set aside in a blender or food processor.
5. Add the bell peppers, green beans and zucchini to the soup pot and cook for about 5 minutes (until the green beans are tender).
6. Stir in the peas and parsley, simmer for about 2 more minutes, then remove from the heat.
7. Discard the bay leaf.
8. Puree the reserved vegetables with the milk and cheeses to make a smooth sauce.
9. Stir the sauce into the soup and gently reheat.
10. Serve the soup hot.
WW POINTS per serving: 4
Nutritional information per serving: 203 calories, 12g fat, 2.9g fiber

[pollypurebred39]

A few more

Weight Watchers Ground Beef Noodles in Sour Cream recipe
Makes 6 servings
Ingredients
3 cups noodles, uncooked
1 lb ground beef
1 (6 ounce) can mushroom stems and pieces
1 cup onions, chopped
2 tablespoons butter, melted
1 cup sour cream
2 teaspoons Worcestershire sauce
3 cups V-8 vegetable juice (or tomato juice)
2 teaspoons salt
1 dash pepper
1 teaspoon celery salt (optional)
Preparation
1. In a large frying pan or Dutch oven, saute the onions in butter until tender, then add meat and brown lightly.
2. Place the noodles in a layer over meat.
3. Combine the tomato juice with the seasonings, and pour over noodles.
4. Bring to a boil, then cover.
5. Simmer over low heat for 30 minutes (or until the noodles are tender).
6. Stir in the sour cream and mushrooms and bring to a boil.
7. Serve hot.
WW POINTS per serving: 9
Nutritional information per serving: 394 calories, 24.3g fat, 2.7g fiber

Weight Watchers Spaghetti with Italian Meatballs recipe
Makes 10 servings
Ingredients
Sauce
1 medium onion, chopped
2 (28 ounce) cans crushed tomatoes (or fresh tomatoes if available)
1 (16 ounce) can tomato sauce
2 (12 ounce) cans tomato paste
2 tablespoons sugar
1 tablespoon salt
1 teaspoon pepper
1 tablespoon dried oregano
2 bay leaves
1 cup water
Italian meatballs
4 slices dry bread
1 lb ground beef
2 eggs
1/2 cup grated parmesan cheese
2 tablespoons chopped parsley
1 teaspoon dried oregano
1 teaspoon salt
1 dash pepper
hot cooked spaghetti
Preparation
1. Cook the onion in hot oil until it is tender (but not brown).
2. Stir in the crushed tomatoes, tomato sauce, tomato paste, sugar, salt, pepper, oregano and bay leaves.
3. Simmer for 30 minutes. As the sauce simmers keep an eye on it, if it looks too thick add some water up to one cup.
4. While the sauce is simmering mix together the meatballs.
5. To dry the bread, preheat your oven to it’s lowest setting (170 degrees) and when it gets to that temperature, turn it off and place the bread slices in and let the low heat dry them.
6. Remove bread from the oven and place in a mixing bowl.
7. Preheat the oven to 375 degrees and line a cookie sheet with sides with foil.
8. Soak the dried bread in water for 2-3 minutes, then squeeze out the moisture.
9. Combine the bread with the rest of the ingredients, mixing well with your hands.
10. Form into small balls (approximately 20).
11. Bake for 15 minutes or until they are cooked through.
12. Remove from the pan and add to the simmering sauce.
13. Cook for 30 minutes longer.
14. Serve over hot spaghetti.
WW POINTS per serving: 6
Nutritional information per serving: 288 calories, 10.3g fat, 6.6g fiber

Weight Watchers Beef Noodle Soup recipe
Makes 6 servings
Ingredients
1 lb cubed beef stew meat
1 cup chopped onions
1 cup chopped celery
1/4 cup beef bouillon granules
1/4 teaspoon dried parsley
1 pinch ground black pepper
1 cup chopped carrots
5 3/4 cups water
2 1/2 cups frozen egg noodles
Preparation
1. In a large saucepan over medium high heat, saute the stew meat, onion and celery for 5 minutes, or until meat is browned on all sides.
2. Stir in the bouillon, parsley, ground black pepper, carrots, water and egg noodles.
3. Bring to a boil, reduce heat to low and simmer for 30 minutes.
WW POINTS per serving: 8
Nutritional information per serving: 343 calories, 20.3g fat, 1.7g fiber

Weight Watchers Stir Fried Beef and Veggies recipe
Makes 4 servings
Ingredients
2 teaspoons cornstarch
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon pepper
2 teaspoons soy sauce
2 teaspoons oyster sauce
1/4 cup water
1/2 lb top round steaks, sliced thin
olive oil (as you need it)
1 cup celery, sliced
1/2 cup carrots, sliced thin
1/2 cup radishes, sliced
1/2 cup zucchini, firm part,cut in small strips
1/4 cup sweet red peppers, in small slices
1/2 cup frozen peas
Preparation
1. In small bowl, mix together the first 7 ingredients.
2. Set aside.
3. In hot wok, stir fry steak, in olive oil 1/2 at a time for 2 minutes.
4. Remove from wok and keep warm.
5. Add oil if you need to, stir first the celery for 2 minutes.
6. Add the carrots, 2 more minutes.
7. Add radishes, 1 minute.
8. Add zucchini, 1 minute.
9. Add sweet pepper, 1 minute.
10. Add peas and stir for 2 minutes.
11. Add the small bowl of sauce and stir until it boils.
12. Add the steak and heat through.
13. Serve over rice.
WW POINTS per serving: 3
Nutritional information per serving: 152 calories, 5.9g fat, 2.3g fiber

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

Weight Watchers Grilled Salmon With Teriyaki Sauce recipe
Makes 4 servings
Ingredients
1 (16 ounce) skinless salmon fillet (1 inch thick)
cooking spray
1/4 cup low sodium soy sauce
1/4 cup dry sherry
1 tablespoon rice wine vinegar
1 tablespoon brown sugar
1 teaspoon garlic powder
1/8 teaspoon ground ginger
1/2 teaspoon pepper
Preparation
1. Combine the dry sherry, soy sauce, brown sugar, rice wine vinegar, garlic powder, ground ginger and pepper in a shallow dish; stir well.
2. Add the fish; cover and marinate in the refrigerator for about 30 minutes.
3. Coat the grill rack with cooking spray; place on grill over medium-hot coals (350-400 degrees F).
4. Remove the fish from the marinade, reserving the marinade.
5. Place the fish on the grill rack or in a grill basket coated with cooking spray. Grill, uncovered, for about 5-7 minutes on each side (or until the fish flakes easily when tested with a fork).
6. Transfer the fish to a serving platter and keep warm.
7. Place the reserved marinade in a small saucepan, and bring to a boil. Boil for about 5 minutes (or until the marinade becomes thick and syrupy).
8. Spoon the marinade over the fish; serve immediately.
One serving is approximately 208 grams.
WW POINTS per serving: 5
Nutritional information per serving: 219 calories, 4g fat, 0.3g fiber

Weight Watchers Chickpea Soup recipe
Ingredients
1 cup chickpeas
9 cups water
4 garlic cloves, crushed
2 medium onions, diced
2 tablespoons butter
1/2 cup cilantro leaf, finely chopped
1 pinch cayenne pepper
1/2 teaspoon mustard powder
salt, to taste
pepper, to taste

Preparation
1. Soak the chickpeas in water overnight.
2. Place the chickpeas and their soaking water in a saucepan and bring to a boil. Cook over medium heat for about 1 1/2 hours.
3. In a separate pan, stir-fry the garlic and onions in the butter until they begin to brown.
4. Add the cilantro leaves and stir-fry for a few moments longer, then add the contents of the frying pan and the remaining ingredients to the chickpeas.
5. Cover and cook for about 1 hour (or until the chickpeas are tender) over medium heat.
6. Serve hot with breadcrumbs or fresh sliced bread.
Servings: 6
Nutritional information for one serving:
WW points: 2
Calories: 101
Total fat: 4.4 g
Cholesterol: 10.1 mg
Sodium: 156 mg
Total carbs: 13.5 g
Dietary fiber: 2.4 g
Protein: 2.5 g

Weight Watchers Vegetarian Minestrone recipe
Ingredients
2 medium carrots, peeled and cut into 1/4 inch rounds
2 garlic cloves, minced
1 onion, finely chopped
1 (28 ounce) can crushed tomatoes
1/2-1 teaspoon dried basil
1/2 teaspoon dried marjoram
1/2-1 teaspoon dried oregano
1/4 teaspoon pepper
1 (14 ounce) can vegetable stock
1/2 cup small macaroni noodles or other small pasta
8 ounces spinach (fresh or frozen), cut into thin strips
1 (16 ounce) can kidney beans, undrained
1/4 cup packed fresh parsley or 1 tablespoon dried parsley
grated parmesan cheese (for topping)

Preparation
1. Combine the carrots, garlic and onion in a large soup kettle or pot, and cook, covered, over low heat for about 10-15 minutes (until the onion is soft and translucent).
2. Stir occasionally and add a little stock or water if necessary to prevent scorching.
3. Add the vegetable stock, tomatoes, basil, marjoram, oregano and pepper and bring to a boil over medium-high heat.
4. Add the pasta and cook for about 10 minutes (until tender).
5. Add the spinach, parsley, beans and their liquid, and cook for about 5 more minutes (until heated through).
6. Serve with grated parmesan cheese on the side to sprinkle on top, if desired.
Servings: 6
Nutritional information for one serving:
WW points: 4
Calories: 242
Total fat: 1.8 g
Cholesterol: 0 mg
Sodium: 1158.9 mg
Total carbs: 47.6 g
Dietary fiber: 10.9 g
Protein:12.8 g

Weight Watchers Greek Lentil Soup recipe
Makes 8 servings
Ingredients
2 cups dry lentils, rinsed
1 (10 ounce) package frozen chopped spinach, thawed
1 tablespoon olive oil
24 ounces beef stock or broth
1 cup finely chopped carrot
6 cloves garlic, minced
1/2 cup chopped celery
1 1/2 cups chopped onions
1 (14 1/2 ounce) can diced tomatoes
8 cups water
1 1/2 teaspoons chopped fresh oregano (or 1/2 tsp. dried)
1/2 teaspoon salt
1/2 teaspoon fresh ground black pepper
1 1/2 teaspoons chopped mint (optional)
Preparation
1. In a large stock pot, heat the oil and saute the garlic, onions, celery and carrot until the vegetables are tender.
2. Add the rinsed lentils, water and beef stock.
3. Bring the mixture to a boil, then reduce the heat to a simmer, cover and cook for about 45 minutes (or until the lentils are tender), stirring occasionally.
4. Add the tomatoes (with the juice in the can) and the chopped oregano, mint (if using), salt and pepper.
5. Stir in the spinach and simmer uncovered for about 15-20 more minutes.
WW POINTS per serving: 4
Nutritional information per serving: 238 calories, 2.8g fat, 17.6g fiber

Weight Watchers Ratatouille recipe
Makes 4 servings
Ingredients
2 teaspoons finely minced garlic
1 cup chopped onions
1 large eggplant
3 medium zucchini
2 large green peppers
1 teaspoon dried oregano
1 tablespoon fresh basil or 2 teaspoons dried basil
2 teaspoons chopped parsley
2 cups crushed canned tomatoes
fresh ground pepper
Preparation
1. Heat oil in Dutch oven or large saucepan, cook garlic and onions until tender.
2. Cut vegetables into 1-inch pieces.
3. Add the eggplant, zucchini, pepper,oregano, parsley and stir well.
4. Saute for about 5 minutes.
5. Add tomatoes, cover and cook over low heat for about 45 minutes.
6. Serve hot or cover mixture and refrigerate to serve chilled.
WW POINTS per serving: 2
Nutritional information per serving: 113 calories, 0.9g fat, 9.5g fiber

Weight Watchers Finnish Summer Vegetable Soup (Kesäkeitto) recipe
Makes 4 servings
Ingredients
1 medium potato, cubed
1 cup cut fresh (or frozen) green beans
3/4 cup fresh (or frozen) green peas
2 small carrots, sliced
2 cups fresh spinach
1/4 small cauliflower, separated into florets
2 cups milk
1/4 cup whipping cream
2 tablespoons all-purpose flour
2 cups water
2 tablespoons snipped dill weed or parsley
1 1/2 teaspoons salt
1/8 teaspoon pepper
Preparation
1. Heat the water Add the potato, green beans, peas, cauliflower and carrots to the water and heat until boiling in a 3-quart saucepan.
2. Reduce the heat. Cover and simmer for about 10-15 minutes (until the vegetables are almost tender).
3. Add the spinach; cook uncovered for about 1 minute.
4. Mix 1/4 cup of the milk and the flour; stir gradually into the vegetable mixture. Boil, stirring, for 1 minute.
5. Stir in the remaining milk, whipping cream, salt and pepper. Heat just until hot. Garnish each serving with dill weed.
One serving is approximately 425 grams.
WW POINTS per serving: 5
Nutritional information per serving: 232 calories, 10.3g fat, 5.1g fiber

Vegetable and Turkey Meatloaf Recipe
A deliciously low calorie meatloaf that will makes a great weeknight dinner idea, this Vegetable and Turkey Meatloaf Recipe is not only tasty, but quite healthy too. Made with ground turkey instead of beef, and loaded with veggies, this traditional American meal gets a healthy makeover.

Ingredients
1 1/4 lb ground turkey
1 medium yellow onion, diced
1 large zucchini, shredded
1 large celery stalk, finely chopped
3 medium carrots, shredded
1 red bell pepper, finely chopped
1/2 lb mushrooms, chopped
4 garlic cloves, minced
3/4 cup old fashioned rolled oats
1/2 cup unsweetened applesauce
2 tbsp tomato paste
1/4 cup fresh parsley, finely chopped
1/4 cup liquid egg substitute
1/2 tsp paprika
1 tsp salt
1 tsp black pepper
Instructions
Preheat the oven to 350 degrees. Line a loaf sized baking pan with foil.
Spray a nonstick skillet with non fat cooking spray. Saute the onion until softened - about 3-5 minutes. Add in the carrots, celery, and bell pepper, and cook for another 3-5 minutes to soften the veggies. Add in the zucchini, mushrooms and garlic and saute about 3 more minutes.
In a large bowl, combine the ground turkey, oats, parsley, egg substitute, applesauce, tomato paste, paprika, salt and pepper. Fold in the veggies.
Empty the mixture into your baking pan, and shape mixture into a loaf form with your hands.
Bake until browned and meat inside is thoroughly cooked - about 1 hour.
Remove from oven and let stand about 10-15 minutes. Cut into 6 equally sized slices.
Preparation time: 20 minute(s)

Cooking time: 1 hour(s) 15 minute(s)

Diet (other): Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 6

Meal type: dinner

Culinary tradition: USA (Traditional)

Rating 5 stars: ★★★★★ 1 review(s)

Recipe by LaaLoosh.com.

Entire recipe makes 6 servings
Serving size is 1 slice of meatloaf
Each serving = 5 Points +

PER SERVING: 185 calories; 3g fat; 18 g carbohydrates; 27 g protein; 4 g fiber


Low Calorie Chicken Piccata Recipe
Don't give up your favorite Homemade Italian Food Recipes just because your a Weight Watcher! Just try our slimmed down Low Calorie Chicken Piccata Recipe and get all the flavors you know and love with a lot less fat and calories. Each serving has just 5 Points +, and that includes the yummy sauce!

Ingredients
4 chicken breasts, skinless, boneless (4oz each)
1 10-ounce package mushrooms, sliced
1/3 cup whole wheat flour
2 cups fat free chicken broth
1/2 cup white wine
2 tbsp capers, drained and rinsed
1/3 cup chopped fresh parsley
2 tsp low calorie butter (I used Brummel and Brown)
2 cloves garlic, minced
2 tbsp freshly squeezed lemon juice
1/4 tsp fresh lemon zest
1/2 tsp granulated onion powder
1 tsp salt
1/2 tsp freshly ground pepper
Instructions
In a small bowl, whisk 5 teaspoons flour and the broth, until smooth. Place the remaining flour in a shallow dish.
Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour.
Spray a large skillet with non-fat cooking spray and set at medium high heat.
Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and keep warm.
Spray skillet again with the cooking spray. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate.
Add garlic, lemon zest and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice, onion powder and the remaining salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.
Stir in parsley, capers, butter and the reserved mushrooms.
Serve over some zero calorie pasta like Miracle Noodle (I like the Orzo noodles best for this recipe)
Cooking time (duration): 20

Diet (other): Low calorie, Reduced fat, High protein

Number of servings (yield): 4

Meal type: dinner

Culinary tradition: Italian

Rating: 5 stars: ★★★★★ 1 review(s)

Recipe by LaaLoosh.com.

Entire recipe makes 4 servings
Serving size is 1 breast with ¼ of the sauce
Each serving = 5 Points +

PER SERVING: 197 calories; 3g fat; 21 g carbohydrates; 26 g protein; 1 g fiber



Turkey Meatballs Recipe with Lemon and Rosemary Gravy
Looking for a low calorie dinner recipe that is dressed to impress and tastes amazing? Try this Lemon and Rosemary Turkey Meatballs Recipe and I'm pretty sure you will be in heaven. Tasty and flavorful, it's hard to believe these are low calorie meatballs. And though it's not an official one of Weight Watchers Dinner Recipes, if you are a dieter who loves gourmet flavor, you will be very, very happy with this dish.

Ingredients
1 lb extra lean ground turkey (96% lean)
2 tbsp chopped fresh rosemary
3 large cloves garlic, peeled
3 tsp freshly grated lemon zest
1/2 cup original Fiber One Cereal
1 tsp salt
1/2 tbsp onion powder
1/2 tsp paprika
1/4 tsp black pepper
1/4 cup freshly grated Parmesan cheese
1 medium onion, roughly chopped
1/4 cup liquid egg substitute
1/4 cup whole wheat flour
1 tbsp reduced fat butter (I used Brummel and Brown)
1 ½ cup fat free chicken broth
1/2 cup dry white wine
4 tsp lemon juice
Instructions
In a food processor, combine cereal, salt, onion powder, paprika and pepper and pulverize to a fine powder or breadcrumb like consistency.
Place onion, garlic and lemon zest in a food processor. Add 1 tablespoon fresh rosemary and pulse just until the mixture is finely and evenly chopped (but not mushy).
Transfer the mixture to a medium bowl and gently mix in turkey, egg substitute and Fiber One breadcrumbs, Parmesan, 1/2 teaspoon salt and pepper until combined. Use a generous 2 tablespoons each to shape the mixture into 12 meatballs (about 1 1/2 inches in diameter). Place flour in a shallow dish and roll the meatballs in it to lightly coat. (Reserve the remaining flour.)
Spray a large nonstick skillet with not fat cooking spray and place over medium-high heat. Reduce heat to medium, add meatballs and cook, turning once, until brown, 3 to 5 minutes total. Transfer to a plate.
Add wine to the pan, increase heat to medium-high and cook, scraping up any browned bits, until almost evaporated, 1 to 3 minutes. Add chicken broth and bring to a boil. Reduce heat to maintain a simmer and return the meatballs to the pan along with the remaining 1 tablespoon fresh rosemary and cook until the meatballs are cooked through, 8 to 10 minutes. Remove the meatballs to a serving bowl.
Bring the sauce to a boil over medium-high heat and cook until reduced to 1 cup, 4 to 8 minutes.
Whisk lemon juice and 1 tablespoon of the reserved flour in a small bowl (discard any remaining flour); whisking constantly, add the flour mixture to the sauce along with butter and the remaining 1/4 teaspoon salt.
Simmer, whisking, until slightly thickened, 1 to 2 minutes. Serve the sauce over the meatballs.
Cooking time (duration): 45

Diet (other): Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Meal type: dinner

Culinary tradition: French

Rating: 5 stars: ★★★★★ 1 review(s)

Recipe by LaaLoosh.com.

Entire recipe makes 4 servings
Serving size is 4 meatballs with about 1/4 cup sauce
Each serving = 6 Points +

PER SERVING: 254 calories; 5 g fat; 18 g carbohydrates; 32 g protein; 5 g fiber

Apricot Glazed Roast Pork Loin Recipe
A quick and easy weight watchers dinner idea, this low calorie pork recipe is a real treat. Light and flavorful, and just 5 Points + per serving. Pair it with a low calorie side dish recipe or some roasted vegetables for a healthy meal idea.

Ingredients
1 ½ pounds boneless pork loin, trimmed
1/2 cup fat free chicken broth
1 tbsp instant espresso powder
1/2 cup reduced sugar apricot preserves
1 tbsp Dijon mustard
2 tsp Worcestershire sauce
2 garlic cloves, minced
1/8 tsp ground cloves
dash of nutmeg
1/2 tsp salt
1/2 tsp freshly ground pepper
Instructions
Preheat oven to 375°F. Line a roasting pan or rimmed baking sheet with foil.
Tie kitchen string around pork in two or three places so it doesn’t flatten while roasting. Rub salt and pepper all over the pork.
Place the pork in the prepared pan. Roast pork, turning once, for 20 minutes.
Meanwhile, combine apricot preserves, espresso powder, mustard, Worcestershire, garlic, nutmeg and cloves in a small saucepan; bring to a boil over medium-high heat, stirring frequently. Cook 1 minute, stirring constantly, and then remove from heat.
After the pork has cooked for about 20 minutes, brush all over with ½ of the glaze. (Leave the remaining glaze in the pan.) Continue roasting until an instant-read thermometer inserted into the middle of the meat registers 140°F, about 15-20 minutes more. Transfer the pork to a cutting board and let rest for 10 minutes.
Meanwhile, add broth to the remaining glaze in the pan. Bring to a simmer over medium heat. Simmer until thickened slightly, about 5 minutes. Remove the string and slice the pork into 6 even slices. Serve with the sauce.
Cooking time (duration): 55

Diet (other): Low calorie, Reduced fat, High protein

Number of servings (yield): 6

Meal type: dinner

Culinary tradition: USA (Traditional)

Rating: 5 stars: ★★★★★ 1 review(s)

Recipe by LaaLoosh.com.

Entire recipe makes 6 servings
Serving size is 1 slice of pork with sauce
Each serving = 5 Points +

PER SERVING: 213 calories; 7 g fat; 13 g carbohydrates; 25 g protein; 0 g fiber



Read more: Apricot Glazed Roast Pork Loin Recipe - 5 Points + - LaaLoosh

Country Fried Steak and Gravy Recipe
Ingredients:
- 1 lb lean cube steak, trimmed of excess fat and cut into 4 portions
- 1/4 cup all-purpose flour
- 1/4 cup whole-wheat flour
- 1/4 Fiber One cereal, processed very fine, to breadcrumb consistency
- 1 ¼ cups fat free beef broth
- 1/4 cup reduced fat buttermilk
- 1 tbsp water
- 2 large egg whites, lightly beaten
-1/4 cup cornstarch, plus 1 tbsp cornstarch
- 1 tsp kosher salt
- 1 tsp freshly ground pepper
- 1 tsp paprika
- 1 tsp garlic powder

Directions:
Preheat oven to 350°F. Coat a baking sheet with cooking spray.
Place all-purpose flour on a large plate. Place egg whites in a shallow dish. Whisk Fiber One breadcrumbs, whole-wheat flour, the 1/4 cup cornstarch, garlic and paprika in another shallow dish. Season both sides of steak with 1/2 teaspoon each salt and pepper. Dredge the steak in the flour, shaking off excess; dip in the egg whites, then dredge in the Fiber One/flour mixture.
Spray a large nonstick skillet with nonfat cooking spray, and heat over medium-high heat. Reduce heat to medium and add 2 pieces of the steak; cook until browned on both sides, turning once, 3 to 5 minutes total. Transfer the steak to the prepared baking sheet and repeat with the remaining pieces of steak. Transfer the baking sheet to the oven and bake until cooked through, about 10 minutes.
Meanwhile, add broth to the pan and boil over medium-high heat, stirring occasionally, until reduced to about 1 cup, approx 3 to 5 minutes. Whisk water and the remaining 1 tablespoon cornstarch until smooth. Remove the pan from the heat and stir in the left over Fiber One/flour mixture. Return to the heat and cook, stirring, until thickened, 1 to 2 minutes. Stir in buttermilk; season with the remaining salt and pepper. Serve the steak topped with the gravy.

Entire recipe makes 4 servings
Serving size is 1 steak with 1/4 of the gravy
Each serving = 6 Points +

PER SERVING: 288 calories; 8 g fat; 14 g carbohydrates; 33 g protein; 3 g fiber



Slow Cooker Pot Roast Recipe
Ingredients:
- 1 4lb lean beef chuck roast, trimmed of fat
- 1 tbsp extra-virgin olive oil
- 2 large onions, thinly sliced
- 1/2 cup carrots, sliced
- 1 cup butternut squash, chopped
- 4 cloves garlic, minced
- 1 tsp dried thyme
- 1 tsp dried sage
- 1 tbsp fresh parsley, chopped
- 1/2 cup strong brewed coffee
- 2 tbsp balsamic vinegar
- 2 tbsp cornstarch mixed with 2 tbsp water
- salt and pepper

Directions:
Preheat oven to 300°F. Season beef with salt and pepper. Heat oil in a Dutch oven over medium-high heat. Add beef and cook, turning from time to time, until well browned on all sides, 5 to 7 minutes. Transfer meat to slow cooker. Add onions, carrots, garlic, sage, thyme, coffee and vinegar; bring to a simmer. Cover and cook until beef is tender, 4 1/2 to 5 hours or High or 7 to 8 hours on Low. Add the butternut squash and parsley in the last 2 hrs of cooking. Meanwhile, skim fat from the braising liquid. Pour the liquid from your slow cooker into a medium saucepan Add the cornstarch mixture and cook, whisking, until the gravy thickens slightly, about 1 minute. Carve the beef and serve with gravy.

Entire recipe makes 8 servings
Serving size is 4oz of meat with 1/3 cup gravy
Each serving = 5 Points +

PER SERVING: 220 calories; 5 g fat; 5 g carbohydrates; 32 g protein; 1 g fiber

Thanksgiving Stuffing Recipe
Ingredients:
- 12 slices, light bread (like Sara Lee Delightful), cubed
- 2 1/2 cups fat free, low sodium chicken broth
- ¼ cup liquid egg substitute
- 2 tbsp light butter (I like Brummel & Brown)
- 4 celery stocks, chopped
- 1 cup onions, chopped
- 1 tbsp fresh thyme, minced
- 1 tbsp fresh sage, minced
- 1 tbsp fresh rosemary, minced
- 1 tsp Kosher or sea salt, or more to taste
- 1/2 tsp black pepper

Directions:
Preheat oven to 350ºF. Coat a 4-quart shallow baking dish with non fat cooking spray.
Arrange bread cubes on a large ungreased baking sheet in a single layer (use 2 baking sheets if there’s not enough room). Bake until lightly toasted, about 8 to 10 minutes. Remove bread from oven and set aside. Leave oven set to 350ºF. Meanwhile, in a large saucepan over medium-high heat, melt butter. Add onion and celery; sauté until soft, about 3 minutes. Add rosemary, thyme, sage, salt and pepper; stir to coat. Cook until herbs are fragrant, about 1 minute. Pour in the chicken broth and heat for about 3-5 minutes, until the broth is hot.
Pour broth mixture and liquid egg over bread, and toss to combine. Cover dish with foil and bake 20 minutes. Uncover and bake until top is golden brown, about 15 minutes more. Divide into 8 equally sized portions.

Entire recipe makes 8 servings
Serving size is 1/8 of recipe, approximately ¾ cup
Each serving = 2 Point Total


Baked Ziti Pasta Recipe
Ingredients:
- 12 oz Ronzoni Smart Taste Pasta (I used the penne noodles)
- 1 28 oz can crushed tomatoes
- 1/2 cup chopped mushrooms
- 1 cup reduced fat mozzarella cheese, shredded
- 2 tsp olive oil
- 4 medium garlic cloves, minced
- 1/4 cup yellow onions, finely chopped
- 1/2 lb extra lean ground beef (96/4)
- 1 tsp oregano
- 1 tsp fresh basil, finely chopped
- 1 tsp thyme
- 1 tsp rosemary
- salt and pepper to taste

Directions:
Preheat oven to 350°F. Cook pasta according to package directions; drain and set aside.
Meanwhile, heat oil in a medium saucepan over medium heat; add onions and garlic and sauté 2 minutes. Add beef and cook until browned, breaking up meat with a spoon as it cooks, about 3 to 5 minutes; drain off any fat and set pan back over medium heat.
Add the oregano, basil, thyme, rosemary, salt and pepper. Cook about 2 minutes. Add tomatoes and mushrooms and bring mixture to a boil; reduce heat and simmer for 5 minutes.
Spoon a small amount of beef-tomato mixture into bottom of a 4-quart casserole dish (just enough to cover surface); top with half of cooked pasta. Next, layer with half of remaining beef-tomato sauce and half of mozzarella cheese. Layer with remaining pasta and then top with remaining beef-tomato sauce; sprinkle with remaining mozzarella cheese. Bake until cheese is golden and bubbly, about 30 minutes. Cut into 6 pieces.

Entire recipe makes 6 servings
Serving size is 1 piece
Each serving = 5 Point Total


Carrot Cake Recipe
Ingredients:
- 2 cups all-purpose flour
- 1 cup sugar
- 1/2 cup brown sugar
- 2 tsp ground cinnamon
- 1 tsp ground nutmeg
- 2 tsp baking soda
- 1 tsp salt
- 1/2 cup raisins
- 1/2 cup egg substitute
- 2 egg whites
- 2 1/2 cups shredded carrots
- 1/2 cup applesauce
- 1/3 cup canola oil
- 12 oz fat free cream cheese
- 3 tbsp hot water
- 1 7 oz jar of marshmallow creme
- 1 tsp vanilla extract

Directions:
Preheat the oven to 350ºF. Spray 2 (9-inch) round cake pans with non-fat cooking spray (I used butter flavored Pam), line the bottoms with parchment or wax paper, and spray the paper with the nonstick spray.
Combine the flour, both kinds of sugar, cinnamon, nutmeg, baking soda, and salt in a medium bowl.
Whisk the egg substitute and egg whites in a large bowl. Add the carrots, applesauce, oil, and raisins, and hot water stirring until blended. With a rubber spatula, add the flour mixture to the carrot mixture, and stir until blended. Spread the batter evenly in the cake pans. Bake until the cakes are nicely browned and the center of each one bounces back when lightly pressed with a fingertip, approx 30-32 minutes. Let cool for 15 minutes. Remove the cakes from the pans, peel off the paper, and cool completely on racks.
To make the frosting, with an electric mixer on medium-high speed, beat the remaining ingredients until smooth.
Place on layer of cake on a cake plate, and using 1/2 cup of frosting, frost evenly out to edges. Place other layer of cake on top, and spread remaining frosting on top and on sides. Slice into 16 servings.

Entire recipe makes 16 servings
Serving size is one slice
Each serving = 4 Point Total


Butterfinger Pie Recipe
Ingredients:
- 4 low fat graham cracker sheets
- 1 tub Fat Free Cool Whip, 8 oz
- 1 Butterfinger Candy Bar (2 oz), crushed
- 1/4 cup Hershey's Light Chocolate Syrup
- 1/4 cup Smucker's Sugar Free Caramel Topping

Directions:
Very lightly spray an 8 x8” glass dish or pan with butter flavored non-fat cooking spray. Line the bottom with the graham cracker sheets into the bottom. Mix together the whipped topping with half of the crushed Butterfinger. Spread the cool whip mixture over the graham crackers. Drizzle both the chocolate syrup and caramel syrup on top of the whipped topping. Sprinkle the remaining half of the Butterfinger on top. Freeze for at least 4 hours. Cut into 8 equally sized pieces.

Entire recipe makes 8 servings
Serving size is 1 piece
Each serving = 3 Point Total


Baked Chicken Egg Roll Recipe
Ingredients:
- 8 egg roll wrappers
- 1 medium shallot, minced
- 1 garlic clove, minced
- 2 tsp minced, fresh ginger
- 6 oz boneless, skinless chicken breast, shredded
- 1/3 cup Kikkoman Low Sodium Teriyaki Sauce
- 2 tbsp rice vinegar
- 1 tsp sugar
- 1 cup packaged coleslaw mix
- 1/4 cup chopped green onions
- 1/4 tsp sea salt
- 1/4 tsp black pepper
- 1/8 tsp ground cumin
- 1/2 cup of Kikkoman Sweet & Sour Sauce (for dipping)

** NOTE: Substitute the chicken for strips of tofu to make this a vegetarian egg roll recipe!

Directions:
Preheat oven to 400ºF.
Coat a nonstick wok or large skillet with non fat cooking spray. Add shallot and garlic and cook over medium heat for 30 seconds; add chicken to skillet. Brown chicken, stirring frequently with a wooden spoon to break chicken into small pieces, about 5 minutes; drain off all liquid. Stir in teriyaki sauce, vinegar, sugar, ginger, salt, pepper, and cumin; simmer for 3 minutes to blend flavors. Toss in packaged coleslaw mix and diced onions and saute for about 1 minute.
Place an egg roll wrapper on a flat work surface with the corners set vertically (pointing up and down like a diamond shape). Arrange 4 full tablespoons of filling down the center of wrapper, leaving 1/2 inch at the bottom and top.
Fold the bottom of the wrapper to the center, over the filling. Gently, but firmly, fold the left side of the wrapper to the center and then fold in the right side. Fold the top of the wrapper down to cover filling and seal any loose ends with water; repeat with remaining ingredients.
Place filled wrappers on prepared baking sheet; lightly spray surface of wrappers with non fat cooking spray. Bake until wrappers are golden brown, flipping once, about 16 minutes.

Entire Recipe makes 8 servings
Serving size is 1 Baked Egg Roll and aprox. 1 tbsp of Sweet and Sour Sauce
Each serving = 2 Point Total



Crock Pot Chicken Cacciatore Recipe
submitted by Lorah

Ingredients:
- 1 28oz. can tomatoes, finely chopped and un-drained
- 1 10oz. can Healthy Request Tomato Soup
- 1 1/2 tsp. Italian seasoning
- 1/2 tsp. dried minced garlic
- 1/2 cup sliced mushrooms, fresh or canned
- 1/2 cup chopped green bell pepper
- 1/2 cup chopped onion
- 16oz skinned and boned uncooked chicken breast cut into 4 pieces
- Non Fat Cooking spray

Directions:
In a crock pot container sprayed cooking spray, combine un-drained tomatoes, tomato soup, Italian seasoning and garlic. Stir in mushrooms, green pepper, onion and chicken pieces. Mix well to combine. Cover and cook on low for 6 to 8 hours. Evenly spoon sauce over chicken to serve.

Entire Recipe makes 4 servings
Each serving = 5 Points +

PER SERVING: 204 calories; 4 g fat; 25g protein; 17g carbohydrates; 2g fiber

Lemon Garlic Chicken Crock Pot Recipe
Ingredients:
- 8 boneless skinless chicken breasts
- 10 garlic cloves, finely chopped or minced
- 2 yellow onions, chopped
- 2 cups fat free, low sodium chicken broth
- 1/4 cup lemon pepper seasoning
- 4 tbsp paprika
- 2 tbsp fresh parsley, finely chopped
- 1 tablespoon kosher salt
- 1 tsp lemon zest

Directions:
Rinse the chicken and pat dry. Mix together the lemon pepper seasoning, paprika and salt. Coat the chicken with the spice mixture. Place the coated chicken in the crock pot and cover with the fat free chicken broth, garlic cloves, parsley and onions and lemon zest. Cook on low heat for about 3-4 hours (or until done).

Entire recipe makes 8 servings
Serving size is 1 breast, with approx 4 tbsp of sauce
Each serving = 3 Point Total



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)
- 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
- 2 large egg whites
- 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



Honey Lime Pork Chop Recipe
Ingredients:
- 4 (4 oz.) lean boneless pork chops
- 1 package Onion Soup Mix
- 1 tbsp chopped scallions
- 3 tbsp honey
- 3 tbsp fresh lime juice
- 1/4 cup low sodium soy sauce
- 1/8 tsp ground or fresh ginger (I used fresh)
- dash of Kosher salt and pepper

Directions:
Start by making the marinade. In a medium sized bowl, combine all ingredients, except the pork chops. Place 1/2 of the marinade into an 8x8 inch baking dish. Place the pork chops on top followed by the remaining marinade. Cover and refrigerate for up to 24 hours (2 hours minimum), turning occasionally. Remove the pork chops from the marinade, discarding any left over marinade. Grill or broil the pork chops, turning only once, until the pork chops are done.

Entire Recipe makes 4 servings
Serving size = 1 Pork Chop
Each Serving = 5 Point Total


No-Bake Cheesecake Recipe
Ingredients:
- 8 oz Cool Whip Free
- 8 oz 1/3 less fat Philadelphia Cream Cheese
- 9 inch reduced fat Graham Cracker Crust
- 1/4 cup sugar
- 1 tsp lemon juice

Directions:
In a large bowl, whip cream cheese, lemon and sugar for a few minutes until fluffy. Add Cool Whip and whip until smooth. Spoon mixture into pie crust and chill for a few hours, until firm. Cut into 8 equal slices. Or serve just the cheesecake as a mousse, without the pie crust, for only a 4 Point Total!

Entire Recipe makes 8 servings
Serving size = 1 slice
Each serving = 6 Point Total

Weight Watchers Coconut Cake Recipe
Ingredients:
- 1 box cake mix - white preferably, but yellow is okay
- 1 can (12 oz.) Diet Sprite or Sprite Zero
- 1 cup fat free sour cream
- 1 cup shredded coconut
- 1 cup Splenda (granular)
- 1 1/2 cups Cool Whip Free

Directions:
It is best to begin to prepare this cake a few days before it is needed in order to allow time to refrigerate it between steps and before serving. Preheat oven to temperature specified on cake mix (350° or 375° depending no brand.) Grease & flour two round cake pans, or spray with Baker's Secret or Pam for Baking. Mix cake mix and Sprite. (Do not add the other ingredients called for on the cake mix box.) You can add a teaspoon of coconut extract/flavoring if you have it on hand, but it is not necessary.
Pour into 2 prepared cake pans. Bake according to time on box (approx. 30 minutes) until lightly golden brown. While the cake bakes, prepare the filling. Mix 1 cup fat free sour cream and 1 cup Splenda with 1 cup coconut. Reserve a couple of tablespoons of coconut for garnish if you wish. Refrigerate the filling mixture. Cool the cake layers to room temperature and then refrigerate overnight if possible.
To construct the cake: Slice each layer in half horizontally to make 4 thin layers. Beat the filling mixture by hand to fluff a little and make less stiff. Place first layer on cake plate and top with approx. 1/4th of the filling mixture. Repeat this with each layer, so that you have 4 layers of cake with 3 layers of filling in between. Add the Cool Whip Free to the remaining 1/4th of the filling mixture. Mix by hand to make a fluffy frosting for the cake. Frost the top and sides of the cake with the mixture. Sprinkle the reserved coconut decoratively on the top of the cake. Refrigerate several hours or overnight if possible. Cut into 16 slices ... this is a very rich dessert and a small piece is very satisfying. Store any left over cake in the refrigerator.

Entire Recipe makes 16 servings
Serving size is one slice (1/16th of cake)
Each serving = 5 Points +

PER SERVING: 170 calories; 3 g fat; 34 g carbohydrates; 3 g protein; 0 fiber


Weight Watchers Skillet Pork and Cabbage Recipe
Ingredients:
- 1 1/2 tbsp all-purpose flour
- 3/4 tsp table salt, divided
- 1 spray non fat cooking spray
- 1 pound center loin pork, lean only, 6 thin boneless pork chops
- 1 medium red onion, thinly sliced
- 2 medium garlic cloves, minced
- 1 cup reduced-sodium chicken broth, divided
- 1/2 tsp thyme, fresh, minced, or to taste
- 1/4 tsp black pepper
- 1/2 medium head red cabbage, coarsely shredded (about 4 cups)
- 1 tsp apple cider vinegar, or to taste

TIP: Garnish with fresh thyme. Toss in some shredded carrot and bell pepper for color and added flavor. You can also use green cabbage if you prefer.

Directions:
Combine flour and 1/4 teaspoon of salt on a plate; dredge pork in flour and turn to coat.
Coat a very large nonstick skillet with cooking spray; heat over medium heat for 30 seconds. Add pork chops in a single layer; cook, flipping once, until browned, about 2 minutes per side. Remove pork and set aside. (If necessary, cook pork chops in two batches.)
Remove skillet from heat and coat with more cooking spray; add onion and garlic. Cook over medium heat until onion is translucent, stirring occasionally, about 5 minutes. Add 1/2 cup of broth to skillet; scrape up any browned bits of food with a wooden spoon. Stir in thyme, pepper and remaining 1/2 teaspoon of salt. Return pork to skillet; sprinkle cabbage on top. Pour remaining 1/2 cup of broth into skillet, cover and reduce heat to low; simmer, turning pork over and stirring cabbage halfway through cooking, about 45 minutes.

Serving size is 1 pork chop and about 2/3 cup of vegetables
Each serving = 3 Weight Watchers Points


Weight Watchers White Bean Turkey Chili Recipe
Ingredients:
- 1 large onion, chopped
- 5 cloves garlic, minced
- 1 pound extra lean ground turkey (SHOULD BE ABOUT 120 CALORIES PER 4 OZ)
- 2 (4 ounce) cans canned green chile peppers, chopped
- 1 tablespoon ground cumin
- 1 tablespoon dried oregano
- 1 tablespoon finely chopped fresh cilantro
- 1 teaspoon ground cinnamon
- Kosher salt to taste
- ground cayenne pepper to taste
- ground white pepper to taste
- 2 (15 ounce) cans cannellini beans, drained and rinsed
- 1/2 cup fat free Half & Half
- 2 – 3 cups fat free chicken broth (add as needed if chili is too thick)
- 1/2 cup reduced fat, shredded Monterey Jack cheese
- 1/2 cup green onions

**OPTIONAL: Top with 1 tbsp of reduced fat sour cream (will not affect overall Points value)
*Note: The White Bean Chili in the picture shows some pomegranate seeds and celery on top of the sour cream for garnish, which is a nice idea! But I used the reduced fat cheese and green onions instead.

Directions:
In a large pot over medium heat, or in a crock pot on medium, combine the onion, garlic and ground turkey and saute for 10 minutes, or until turkey is well browned. Add the chile peppers, cumin, oregano, cinnamon, salt, cayenne pepper, and white pepper to taste and saute for 5 more minutes.
Add one can of the beans and the chicken broth to the pot. Take the second can of beans and puree them in a blender or food processor. Add this to the pot along with the Half and Half. Stir well and simmer for 10 minutes. If you are using this as a crock pot recipe, let simmer on low heat for about 2-4 hrs. Top each serving with 1/8 cup of reduced fat shredded Monterey Jack cheese, green onions, and 1 tbsp of reduced fat sour cream (optional). Recipe makes 4 HUGE servings.

Serving size is about 2 cups
Each serving = 4 Weight Watchers Points


Weight Watchers Sweet and Sour Chicken Crock Pot Recipe
Ingredients:
- 1 lb boneless, skinless chicken breast
- 5.5 oz (about half of the 11.5 oz jar) Kikkoman Sweet & Sour Sauce
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 8 oz pineapple chunks in juice, drained (reserve 1/4 cup juice)
- 1 tablespoons brown sugar
- 16 oz bag of frozen stir-fry vegetables

** If you are feeling ambitious (not lazy), nix the bag of frozen veggies, and cut your own! I used green and red bell peppers, 2 stalks of green onions, broccoli, and some sugar snap peas --- SOOOOOO yummy!

Directions:
Cut the raw chicken breast into bite sized pieces. Spray your crock-pot with cooking spray. Add chicken, garlic powder and onion powder; stir. Stir in sweet and sour sauce, pineapple chunks, brown sugar and the 1/4 cup of pineapple juice. Cover and cook on low for 3-4 hours. Add frozen vegetables during the last 30 minutes of cooking and cook on high. Makes 4 servings

Serving size is 1/4th of the entire recipe
Each serving = 5 Weight Watchers Points


Weight Watchers Momentum Plan "Fried" Fish Sandwich Recipe
Ingredients:
- 1 spray olive oil cooking spray, or enough to coat pan and fish
- 1/2 cup Fiber One cereal, ground to a powder like consistency
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1 /12 tsp salt
- 1/2 tsp pepper
- 1 1/4 pound cod fillet, (four 5 oz pieces)
- 1/4 cup Dijon mustard
- 4 medium sized mixed-grain hamburger rolls
- 8 pieces lettuce
- 4 slices onion
- 1 small tomato, sliced

Directions:
Preheat oven to 400ºF. Coat a large baking sheet with olive oil cooking spray.
Combine Fiber One crumbs, garlic powder, onion powder, paprika, salt and pepper in a shallow dish. Coat both sides of each cod fillet with mustard and then turn fish in Fiber One crumbs mixture to coat. Arrange fillets on baking sheet and spray surface with cooking spray. Bake until fish is fork-tender and coating is golden brown, about 20 minutes.
Place fish on rolls and top each with 2 lettuce leaves and 1/4 of tomato and onion slices.

** I also topped each sandwich with a tablespoon of McCormick's Fat Free Tarter Sauce (this did not increase Points value)

Serving size is 1 Sandwich
Each Serving = 5 Weight Watchers Points


Weight Watchers Chicken and Spinach Lasagna Recipe
Ingredients:
- 1 sprays cooking spray
- 32 oz Marinara sauce, store-bought
- 1 tbsp olive oil
- 1 medium onions, chopped
- 1 pound uncooked ground chicken breast
- 30 oz fat-free ricotta cheese
- 2 large egg whites, lightly beaten
- 1 tsp garlic powder
- 1 tbsp Italian seasoning
- 9 dry lasagna noodles
- 20 oz chopped frozen spinach, thawed and squeezed dry
- 1 ½ cup shredded Kraft Natural Cheese Low-moisture part-skim mozzarella, or other brand (about 12oz)

Directions:
Preheat oven to 350ºF. Coat a large, deep lasagna pan with cooking spray. Measure 2 cups of marinara sauce; set aside. Heat oil in a large skillet over medium-high heat. Add onion; cook and stir until almost tender, about 3 to 4 minutes. Add chicken; cook until no longer pink, stirring frequently, about 4 to 5 minutes. Add remaining marinara sauce to skillet and stir until well combined; set aside. Mix together ricotta cheese, egg whites, garlic powder and Italian seasoning in a large bowl until well combined.To assemble lasagna, place 2 cups of reserved marinara sauce on bottom of dish. Layer with 3 noodles, 1/3 of ricotta mixture, 1/3 of spinach, 1/3 of mozzarella cheese and 1/3 of chicken-sauce mixture; repeat layers ending with chicken-sauce mixture. (Make sure to spread ingredients to edge of noodles.) Cover baking dish with aluminum foil. Bake lasagna for 20 minutes. Uncover; sprinkle with remaining mozzarella cheese and bake until cheese is melted and edges are bubbly, about 20 minutes more. Remove from oven and let stand 10 minutes before slicing into 8 equally sized pieces.

Makes 8 servings
Each serving = 8 Weight Watchers Points



Crock Pot Black Bean Chili Recipe
Ingredients:
1 pound ground turkey breast or extra lean ground beef
1 large onion -- finely chopped
2 fresch garlic cloves, minced
1 can (approx 15ox) black beans -- rinsed and drained
1 large can (approx 29 oz) diced tomatoes
2 tbsp tomato paste
2 cups water
1 small green pepper diced
1 small red pepper diced
1 small yellow pepper diced
7 oz diced green chilies
1 tbs. chili powder
1 tsp. ground cumin
1 tsp. salt
1 tsp black pepper

Directions:
In nonstick skillet over medium heat, cook ground meat and garlic until meat is no longer pink; drain. Transfer meat to Crock Pot. Add remaining ingredients and stir until combined. Cook on "high" for 4 hours; remove lid and stir quickly halfway through. Enjoy!

Serves 8.
Each serving = 4 Weight Watchers Points


Beef Tips in Mushroom Sauce Crock Pot Recipe
Ingredients:
2 pounds lean chuck - cut in 1 - 3/4 inch pieces
1 can 98% fat free cream of mushroom soup
1 pkg. onion soup mix
1 can Diet Sprite or 7up

*Feel free to bulk this up with any zero point vegetables that you choose!

Directions:
Put meat in crock pot. Pour soup & onion soup mix over meat. Add Diet Sprite/7up. Cook in crock pot all day on low (or high for at least 4 hours). Turn off and let sit for 30 minutes before serving.

Makes 8 servings.
Each serving = 6 Weight Watchers Points

Crockpot Beef Stew Recipe
Ingredients:
1 pound beef stew meat -- cubed, 1"
8 teaspoons McCormick Beef Stew seasoning -- (1/2 package)
15 ounces green beans, fresh or frozen
15 ounces canned black beans (1 can)
15 ounces peas, fresh or frozen
15 ounces corn, fresh or frozen
1 medium onion, diced
2 large carrots sliced
3 cups water
Garnish with fresh chives

* If you can not find McCormick Beef Stew seasoning use another brand of seasoning or use your own favorite spices i.e.: salt, pepper, garlic, or onion soup mix

Directions:
Put in a crock pot and simmer all day (about 8 hours or so).You just can’t get any easier that that!

Makes 8 servings.

1 serving = 6 Weight Watchers Points (6 WW Points)



Orange Chicken Recipe
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



Basil Chicken Recipe
Ingredients:
4 whole skinless chicken breasts
1/2 teaspoon pepper
1/2 teaspoon of salt
1 teaspoon basil
1 tbsp soy sauce
1 can cream of celery soup
1/2 whole green pepper – sliced

Directions:
To begin the process of making this low fat crock pot recipe, you must place first the skinless chicken breasts in the crock pot. The chicken should then be sprinkled with fresh basil, salt and pepper and soy sauce. Then pour the cream of celery soup over the chicken breasts. Next, slice the green pepper and place it on top of the chicken that is covered with the cream of celery soup. Cover the crock pot and let it cook for approximately six to eight hours.

Serving Size: 1 chicken breast; Per Serving: 287 Calories; 4g Fat; 55g Protein; 3g Carbohydrate; 1g Dietary Fiber; 141mg, Cholesterol; 391mg Sodium.

Weight Watchers Points = 6



Asian Soup Recipe
Ingredients:
2 cups bok choy, chopped
2 cups Chinese cabbage, chopped
3 cloves garlic, minced
1/4 cup fresh ginger root, thinly sliced and julienned
4 small oyster mushrooms, chopped
2 cups scallions, chopped
1 cup canned water chestnuts, sliced (8 oz can)
1/2 cup red pepper, thinly sliced
1/4 tsp red pepper flakes
6 cups vegetable broth
1 cup bean sprouts, optional
2 cups snow peas, stringed
2 Tbsp low-sodium soy sauce
1/2 cup cilantro, finely chopped

Variations:
Try out the following additions to an individual 1-cup serving:
2 oz cooked shrimp, POINTS value: 1
2 oz scallops, POINTS value: 1
1/4 cup firm tofu, POINTS value: 1
2 oz shredded or cubed white meat chicken, POINTS value: 1
2 oz Chinese roast pork, POINTS value: 2
1/2 tsp hot/spicy oil, POINTS value: 1/2

*I used the Weight Watchers POINTS calculator to determine the POINTS for these recipe variations.

Put bok choy, Chinese cabbage, garlic, ginger root, oyster mushrooms, scallions, water chestnuts, red bell pepper, red pepper flakes and vegetable broth into a large soup pot; stir to combine. Cover and bring to a boil over high heat. Reduce heat to low and simmer, partly covered, for about 10 minutes. Toss in bean sprouts, if using, and snow peas during the last 3 to 4 minutes of simmering.
Add soy sauce and cilantro. Serve.

Serving Size: about 1 cup

Weight Watcher Points = 0 WW Points Value


Arizona Chuck Wagon Beans Recipe
1 Pound navy beans – Dried Or Pinto
6 Cups Water
1/4 Pound lean pork loins, lean, boneless -- diced
1 Large Onion -- chopped
1 garlic clove -- minced
1 Large Green pepper -- chopped
1 1/2 Pounds Extra Lean Round Steak -- cubed
1 1/2 Teaspoons Salt
1/2 Teaspoon Oregano -- crumbled
1/4 Teaspoon Red pepper
1/4 Teaspoon Ground cumin
8 Ounces Tomato sauce

Pick over beans and rinse well. Combine beans and water in a large kettle. Bring to boiling; cover; cook 2 minutes. Remove from heat and let stand 1 hour then pour into slow cooker. Brown pork in a large skillet; remove with a slotted spoon to cooker; sauté onion, garlic and green pepper in pan drippings; remove with slotted spoon to cooker. Brown beef, a few pieces at a time in pan drippings; remove to cooker with slotted spoon; stir in salt, oregano, red pepper, cumin and tomato sauce. Add more water, if necessary to bring liquid level above beans. Cook on low for 10 hours or on high for 6 hours, or until beans are tender.

Entire Recipe makes 6 servings
Each serving = approx 1 cup
Per Serving: Calories 391, Fat 11.9, Fiber 14.8

Weight Watchers Points Value = 6


Vegetable Minestrone Soup Recipe
Ingredients:
2 14.5 oz cans fat free vegetable broth
1 18 oz can crushed tomatoes – un-drained
3 medium carrots, chopped
3 small zucchini, cut into 1/2" slices
1 medium yellow bell pepper -- cut into 1/2" pieces
8 medium green onions -- sliced (1/2 cup)
2 cloves garlic -- finely chopped
2 cups shredded cabbage
2 teaspoons dried marjoram
1 teaspoon salt
1/4 teaspoon pepper
1/2 cup cooked rice
1/2 cup Cannellini beans
1/4 cup chopped fresh basil

Mix all ingredients except rice and basil in a 3 1/2 to 6 quart slow cooker. Cover and cook on low heat setting for 6 to 8 hours or until vegetables are tender. Stir in rice. Cover and cook on low heat setting for about 15 minutes or until rice is tender.

Serving size is 1 cup
Weight Watchers Points Value – 1 WW Point



In the world of Weight Watchers, this 0 Points soup has reached celebrity status. It’s yummy, easy to make, and has ZERO POINTS!!! As a Weight Watchers member, this soup has been a staple for me. I find it best to make a large batch on the weekend, and then divide into 1 1/2 cup portions (those little plastic Ziploc containers work great for this), and store them in my fridge or freezer. This way, when I’m busy during the week, I can just whip out one of these babies on a moment’s notice!


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!!


Nothing says authentic cowboy cookin' luck Arizona Chuck Wagon Beans. I absolutely adore this meal, but I thought there was no way I could manage to eat it and still stay within my Weight Watchers Points Range for the day. So when I found this recipe online one day, I was ecstatic! I couldn't wait to give it a try. It ended up turning out perfectly! Actually, it turned out so well, my fiancé didn’t even know it was low calorie! Ha!

If you like that good ‘ol fashioned western cooking, this is one recipe you’ll love!


Arizona Chuck Wagon Beans Recipe
1 Pound navy beans – Dried Or Pinto
6 Cups Water
1/4 Pound lean pork loins, lean, boneless -- diced
1 Large Onion -- chopped
1 garlic clove -- minced
1 Large Green pepper -- chopped
1 1/2 Pounds Extra Lean Round Steak -- cubed
1 1/2 Teaspoons Salt
1/2 Teaspoon Oregano -- crumbled
1/4 Teaspoon Red pepper
1/4 Teaspoon Ground cumin
8 Ounces Tomato sauce

Pick over beans and rinse well. Combine beans and water in a large kettle. Bring to boiling; cover; cook 2 minutes. Remove from heat and let stand 1 hour then pour into slow cooker. Brown pork in a large skillet; remove with a slotted spoon to cooker; sauté onion, garlic and green pepper in pan drippings; remove with slotted spoon to cooker. Brown beef, a few pieces at a time in pan drippings; remove to cooker with slotted spoon; stir in salt, oregano, red pepper, cumin and tomato sauce. Add more water, if necessary to bring liquid level above beans. Cook on low for 10 hours or on high for 6 hours, or until beans are tender.

Entire Recipe makes 6 servings
Each serving = approx 1 cup
Per Serving: Calories 391, Fat 11.9, Fiber 14.8

Weight Watchers Points Value = 6


Finally! Some bean recipes!!!!

[pollypurebred39]

A couple more

Cowboy-Style "Meat Loaf"
Recipe By : MasterCook
Serving Size : 6 Preparation Time :0:00
Categories : Beans 6 Points Per Serving
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons olive oil
1 cup onion -- chopped
1/2 cup celery -- chopped
1/2 cup green bell pepper -- diced
1/2 cup red bell pepper -- diced
1 1/2 teaspoons ground cumin
2 cloves garlic -- minced
1 jalapeno chile pepper -- seeded and chopped
1/2 cup barbecue sauce -- divided
2 cups potatoes, mashed -- peeled and cooked, about 1 pound uncooked
1 cup regular oats
1/4 cup fresh cilantro -- minced
1/4 cup ketchup
1 tablespoon dijon mustard
1/2 teaspoon salt
1/2 teaspoon pepper
16 ounces kidney beans, canned -- drained and mashed
vegetable cooking spray
3/4 cup cheddar cheese, lowfat -- shredded
Preheat oven to 375º. Heat oil in a large nonstick skillet over medium-high heat.
Add onionand next 6 ingredients (onion through jalapeño); sauté 3 minutes. Stir in
1/4 cup barbecue sauce, potato, and the next 7 ingredients (potato through beans).
Spoon the potato mixture intoa 9 x 5-inch loaf pan coated with cooking spray.
Bake at 375º for 30 minutes. Brush 1/4 cup barbecue sauce over loaf, and sprinkle
with cheese. Bake an additional 10 minutes or until done.
Description:
"6 Points Per Serving"


American Chop Suey

Recipe By : Debbie Jones

4 Points Per Serving



1 pound ground beef, extra lean

2 cans tomato soup -- 10 3/4 oz each

1 can stewed tomatoes -- 14.5 oz

1 package elbow macaroni -- 16 oz



Brown ground beef and drain. Meanwhile, cook macaroni according to package directions, drain. In a large pot, combine all ingredients.

Serving Size : 8

NOTES : 4 points per serving.


Steak Teriyaki, And Chicken Teriyaki

By : W. W.'s New International Cookbook, page 225

4 & 6 Points per serving



1/4 cup beef broth -- canned

2 tablespoons dry sherry

2 tablespoons low sodium soy sauce

1/2 teaspoon sugar

1/4 teaspoon ginger root -- pared and minced

1/8 teaspoon fresh garlic -- minced

10 ounces boneless beef sirloin steak

1/2 teaspoon cornstarch -- dissolved in 1 teaspoon water



1. In glass or stainless-steel bowl combine broth, sherry, soy sauce, sugar, ginger, and garlic, stirring to dissolve sugar; add steak and turn several times to coat with marinade. Cover with plastic wrap and refrigerate for at least 30 minutes.

2. Transfer steak to rack in broiling pan and set aside. Pour marinade into small saucepan and cook over high heat until mixture comes to a boil; stir in dissolved cornstarch. Reduce heat to medium and cook, stirring frequently, until mixture is clear and thickened, 5 to 10 minutes. Reduce heat to low and keep warm.

3. Broil steak 5 to 6 inches from heat source for 4 to 5 minutes; turn steak over, brush with 2 tablespoons marinade, and broil for 4 to 5 minutes longer or until done to taste.

4. Remove steak to cutting board and cut into 1-inch thick strips. Arrange on serving plate and top with remaining marinade. FOR CHICKEN TERIYAKI--substitute chicken broth for beef broth and use skinned and boned chicken breasts instead of steak. Proceed according to the\par directions.

Serving Size (1/2 recipe)

According to the cookbook: With beef: Per Serving: 274 Calories, 9g Fat, ?g Fiber Selections: 4 P, 30 Opt. Cal. Points: 6

With chicken: Per Serving: 198 Calories, 2g Fat, ?g Fiber Selections: 4P, 30 Opt. Cal. Points: 4

[pollypurebred39]

I found this site, it would be great for individual freezer meals.

Hamburger tray #225

http://www.kitchendance.com/capanwibolid.html

[pollypurebred39]

for sinopa

[pollypurebred39]

I just tried these. I made up a batch and froze them. They lacked flavor. I did not use the butter and only half of the cheese, and yet, even if I had I'm doubting that it would have made a lot of difference. Now I have a batch of these in the freezer. Next time I think that the bacon must go and they need to be dipped in egg and then homemade shake and bake before frozen. Of course that would change the calories, but I don't think by much. It's a recipe worthy of tinkering with.


Weight Watchers Bacon-Wrapped Chicken recipe
Makes 12 servings
Ingredients
12 boneless skinless chicken breast halves
12 slices bacon
2 tablespoons butter
2 (8 ounce) cartons chive & onion cream cheese
salt
Preparation
1. Flatten chicken to 1/2″ thickness.
2. Spread 3 tablespoons cream cheese over each chicken piece.
3. Dot with butter and sprinkle with salt, then roll up.
4. Wrap each with a bacon strip.
5. Place seamside down on a greased pan.
6. Bake uncovered at 400F for 35-40 minutes, or until juices run clear.
7. Broil 6 inches from the heat for 5 minutes, or until bacon is crisp.
WW POINTS per serving: 10
Nutritional information per serving: 382 calories, 26.8g fat, 0.0g fiber