New1 WW_Recipes

New Weight Watchers Recipes for
The Holidays

Broccoli Cheese Delight...........

Alba Chocolate Brownie

Caesar Salad...........................

Ww Veggie Burgers

Eggplant.................................

Curried Chicken Soup

Mexican Cornbread ................

Country Biscuits

Black Bean Dip.......................

Turkey Tips............................

Good as Mashed Potatoes........

Thanksgiving Tips...................

Cream Soup Substitute

Hungarian Cauliflower.............

Grandma's Casserole

Wild Rice With Raisins ...........

Easy Dips ..............................

Cheese Beef Casserole

Easy Cream Sauce..................

Coffee/Chocolate Drink...........

Chocolate Brownie..................

Spagetti Squash

Vegetarian Spagetti Sauce........

Washed Coleslaw

Thanksgiving Tips...................

Impossible Pumpkin Pie

Buffalo Wing Tidbits...............

Speaking Of Dips

Chicken Enchiladas .................

Sweet Potato Pie Recipe

Lowfat Eggnog........................

Mexican Lasagna

Ricotta Graham Cracker Pie

Curried Shrimp And Rice Salad

Chicken Rice Casserole With Mozzarella

Curried Rice With Chicken And Walnuts

Chicken And Wild Rice Casserole

Baked Potato with Onion Sauce and Parm.Cheese

Brown Rice-Chicken Fricasse

Low-Fat Blueberry Poundcake

Taco Salad in Tortilla Shell

Instant Fruit "Ice Cream"

Broccolo Cheese Delight

4 Eggs 4 oz cheddar cheese 1 cup part skim ricotta cheese 2 (10 oz) boxes frozen brocco or 1 head fresh brocco (I always prefer the fresh ones!) 2 tsp onion flakes 1 chicken boulon cube 1 TBsp flour A dash garc powder
Blend the first 3 ingredients. Add the rest except for brocco. Spray a glass dish with pam and layer brocco and pour the batter over it. Bake at 350 degrees for 45 min. enjoy! it's an easy and tasty recipe.
Makes: 4 servings ea: 3 P, 1 V, 25 C
Before you put it in the oven you could sprinkle a ttle of the cheddar cheese on top.

Alba Chocolate Brownie

1 serving 1 packet Chocolate Alba 1 egg or egg substitute 1 t baking powder 2 t red. cal. margarine 3 T flour
Mix it together - and bake it at 350 degrees for maybe 10 minutes -- I ke mine goopy in the middle so it reminds me of Twinkies- so I tend to undercook it -- (use the egg substitute if you agree with me).
Exchange Info: 1 M, 1 P, 1 B, 1 Fat. - - - - - - - - - - - - - - - - - - - - - - 1) the Alba brownie is ONE (1) serving.
2) I spray a 10 oz. custard cup with some release agent (read: PAM) and cook it in that.

Caesar Salad

1 egg 4 cloves garc (peeled), 2 whole, 2 minced 4 anchovy fillets, rinsed and drained 1 T red wine vinegar 1/2 t dry mustard 1/4 c plain nonfat yogurt 2 T fresh lemon juice 1 T + 1 t ove oil 1 t Worcestershire sauce 1/4 t freshly ground black pepper 4 oz french bread, 1/2 inch sces 11 1/2 cups torn romaine lettuce 1/2 c svered red bell pepper 3/4 oz grated parmesan cheese
1. In a small saucepan of boing water, hard-cook the egg with the 2 whole garc cloves, about 15 minutes. Remove the garc and set aside. Cool the egg under cold running water.
2. Peel the egg and separate the white and yolk. Finely chop the white and set aside.
3. In a medium bowl, mash the egg yolk with the cooked garc and the anchovies. Add the vinegar and dry mustard, and mash until smooth. Blend in the yogurt, lemon juice, 2 t of the ove oil, the Worcestershire sauce, and black pepper.
4. Toast the bread and then cut into 1/2 inch cubes.
5. In a medium skillet, over medium heat, warm the remaining 2 t oil until hot but not smoking. Add the minced garc and stir-fry until fragrant about 2 minutes.
6. Remove the skillet from the heat, add the bread cubes, and toss ghtly to combine.
7. Place the lettuce, bell pepper, croutons, chopped egg white, and Parmesan in a large salad bowl. Top with the dressing and toss gently to combine.
Serving Size: 3 cups
Makes 4 servings
Equals: 1 Fat, 1/2 P, 6 V, 1 B, 15 optional calories

Wwm's Veggie Burgers

1 cup uncooked instant brown rice
1 small onion, chopped
1/4 pound shiitake or white mushrooms, trimmed & quartered
6 oz drained rinsed canned kidney beans
1 cup shredded carrots
4 oz reduced-fat mozzarella cheese, shredded
1 1/2 oz parmesan cheese, grated
2 egg whites
2 T tomato paste
1/2 t salt
1/8 t freshly ground black pepper

1. Prepare grill for medium fire.

2. In food processor, place rice, onion, mushrooms and beans; process in pulses, until finely chopped. Transfer to bowl.

3. Add remaining ingredients. Stir until well mixed. Shape into 4 burgers.

4. Place burgers on grill; cook 4-5 minutes on each side.

Makes 4 servings

Equals: 2 P, 1 1/2 B, 10 optional calories

Curried Chicken (or Curry Soup)

1 C chopped onion
1 Tbls margerine
1 Tbls curry powder
1 small potato (peeled), into pieces
1 apple (peeled cored), into pieces
1-2 carrots (peeled), into pieces
4-6 chicken pieces, skinned
1 Tbls lemon juice
1/4 tsp thyme

Fry onion in margerine for about 5 minutes. Take off heat and add curry. (Now, I made this in a steamer, but it can easily be adapted for the oven, microwave, etc). combine apple, potato and carrots in bottom of bowl.

Put chicken on top and on that add the lemon juice, thyme and the onion mixture. Steam till chicken is done, about 45 minutes. when done, put everything except the chicken in a blender and blend till smooth. (This blended mixture is a wonderful soup, or...)

Put the chicken and sauce on top of some rice.

Mexican Cornbread

1/2 c whole kernel corn, drained
1 T flour
3 T cornmeal
2 pkgs sweetner
1/4 t salt
1/4 t baking powder
1 egg or 1/4 c egg substitute
2 t skim buttermilk
2 t chopped onion
2 t chopped green pepper

Mix all ingredients and pour in 4 sprayed muffin tins. Bake at 350� for 20 - 25 minutes. Batter is very thick...thin with water if desired.

Serves 2....2 muffins each....1/2 P/M, 1 1/2 B, 1 V, 4 Opt Cal

I add green chies to this recipe.

Black Bean Dip

4 ounces canned black beans
1 clove garc
a cup mild salsa

combine beans and garc, do not puree smooth. stir in salsa

makes 4 servings, each = 1/2 p, 1/2 v

Banana Pudding

from weight watchers magazine

2 ripe medium bananas
1 egg yolk
1/3 cup granulated sugar
3T cornstarch
2 cups low fat(1%)milk
1/2 t vanilla extract

1. In a small bowl, mash of of the bananas. Add egg yolk; mix well.

2. In medium saucepan, combine sugar and cornstarch. Add 1/4 cup milk, 1 T. at a time stirring after each addition. Stir in the remaining milk. Over medium-low hear bring mixture to a boil, stirring constantly. Stir in banana mixture; boil one minute. Stir in vanilla and remove from heat.

Sce the remaining banana; arrange on bottom of a 3-cup serving dish. Top with banana mixture. Cover and refrigerate until firm, about 3 hours.

makes 4 servings

serving size 3/4 cup = 1/2 m, 1 fr, 95 calories.

206 calories per serving.

3 gr fat, 1 gr. fiber.

Good as Mashed Potatoes

Try this recipe it is great!!!

4 medium potatoes (about 1 1/2 lb), scrubbed
1 1/4 cups water
4 cloves garc, minced
4 tablespoons parsley, chopped
3 dashes hot pepper sauce
1 teaspoon salt
1 teaspoon yellow mustard
2 teaspoons grainy mustard
2 teaspoons prepared horseradish
1/4 cup fat-free sour cream

Pare the potatoes or leave skin on, according to taste. Cut into 1-inch cubes and place in a heavy medium saucepan. Add water, garc, parsley, hot pepper sauce and salt; bring to a boil over medium-high heat.

Reduce heat, cover and let cook for about 20 minutes, stirring and breaking up the potatoes with a fork, adding more hot water if potatoes seem too dry. Continue stirring and mashing the potatoes for about 5 minutes until the water is absorbed and the potatoes are soft and lumpy.

Remove from the heat, stir in the mustards, horseradish and sour cream. Makes six servings.

Note: If there are any leftovers, transform into potato salad by adding chopped onion, celery, pickles, hard-cooked eggs and some fat-free mayonnaise or sour cream.

Nutrition facts per serving: 110 calories; 0 grams fat; 3 grams protein; 25 grams carbohydrates; 0 milgrams cholesterol; 447 milgrams sodium.

Ricotta Graham Cracker Pie

This is one of my favorite recipes and you can eat it for breakfast, snack or dessert:

1/4 cup low-fat ricotta cheese (usually 2 grams fat)
2 graham crackers (usu. 3 grams fat)
2 T raisins
1/2-1 t sugar or sweetner to taste
1/8-1/4 t cinnamon (just shake spice jar sev. times)

Mix all ingredients except 1 graham cracker. (You don't need to crush the graham crackers when you mix them.) Place 1/2 graham cracker in the bottom of a 1 cup bowl. Spoon ricotta mixture over it. Press the other 1/2 graham cracker on top. Cover and refrigerate over night. Makes one serving.

I'm on the Fat&Fiber, so I count this as 5 grams of fat and 2 grams fiber.

It breaks down pretty easy in the selection plan as 1 PR, 1 FR, and 1.5 BR (you can use less g.c. to make it just one bread selection).

I am addicted to this and bring it every day to work with me for my breakfast.

Country Biscuits

1 c self rising flour
1 T shortening
1/2 c skim milk
butter flavored cooking spray

Cut shortening into flour then add buttermilk. Roll out & cut into 10 biscuits. Place on a sprayed cookie sheet. Spray tops with butter flavored spray. Bake at 425� for 10 minutes or until browned.

Serves 10: 1/2 B, 1/3 Fa, 7 opt cal, 1.4 g fat, 0.4 g fiber

We like to have these with ANYTHING!!!

Turkey Tips #1

Here are two ideas for reducing the fat but not the flavor in your trukey.

1. Baste your turkey with apple juice instead of oil or butter. It gives it a great taste but not overwelming. The skin will get brown and crispy too.

2. Take whole sage leaves. Fresh is best. and insert them between the skin and meat of the turkey. I've seen people make a flower pattern with the leaves in the breast area because as the turkey cooks the leaves will show thought the skin. The sage gives a great flavor! It isn't to strong either.

I really ke to use sage when cooking poutlry. especially when it's cooler weather out. I really enjoy using in turkey and stuffing.

Eggplant

If you can stand another eggplant recipe, I have a favorite.

Peel and cube one large eggplant.Saute in a ttle bit of water with finely chopped seasonings (onions, bell peppers, garc, etc.) until the eggplant is soft and mushy. Mix well. Add salt and pepper to taste.

If you ke seafood, add shrimp or crawfish tails and cook for about 5-10 minutes. It may be a ttle watery at this point, but stir in a tiny bit of breadcrumbs to firm it up.

Spread in a baking dish and top with a thin layer of bread crumbs and bake until golden. It is very easy, quick and decious.

Key Lime Pie

1 cup graham cracker crumbs
3 Tbls melted margarine
2 Tbls NutraSweet
1 envelope unflavored gelatin
1 3/4 cups skim milk
1 package (8 oz) reduced fat cream cheese, softened
1/3-1/2 cup me juice
1/2 cup NutraSweet @ Spoonful
me sces
Mint sprigs

Combine Graham Crackers Crumbs, margarine and 2 tablespoons NutraSweet@Spoonful in bottom of 7-inch springfrom pan; pat evenly on sides and 1/2-inch up th sides of th pan.

Sprinkle Gelatin over 1/2 cup of the milk in small saucepan; let stand 2 to 3 minutes. Cook over low heat, stirring constantly, until gelatin is dissolved. Beat cream cheese until fluffy in small bowl; beat in remaining 1 1/4 cups skim milk and the gelatin mixture. Mix in me juice and 1/2 cup NutraSweet @Spoonful. Refrigerate pie until set, about 2 hours.

To serve, loosen side of pie from pan with small spatula and remove side of pan. Place pie on serving plate; garnish with me sces and mint.

Makes 8 servings.

Diabetic food exchange is 1 starch, 2 fats. Not sure how we should count it.

Curried Shrimp and Rice Salad

4 servings

This recipe is in the WW Complete Cookbook & Program Basics.

1 cup finely chopped onions
1/2 cup low sodium chicken broth
1 tablespoon curry powder
2 tablespoons apricot spreadable fruit
2 tablespoons golden raisins
4 ounces white or basmati rice
2 small unpared McIntoch apples
2 medium bananas, peeled and cut into 1/4 thick sces
1 tablespoon fresh lemon juice
12 ounces cooked, peeled and deveined shrimp
1 cup chopped celery
1 1/2 cups plain nonfat yogurt
2 tablespoons + 2 teaspoons reduced calorie mayonnaise
1/2 teaspoon salt
2 cups Boston, bibb or other lettuce leaves
mes sces or cilantro to garnish (optional)

1. In small saucepan, brings onions, broth and curry powder to gentle boil. Reduce heat, simmer until onions are soft, about 5-7 minutes. Remove from heat. Stir in spreadable fruit and raisins; cool completely.

2. Cook rice until tender, according to package directions. Rinse, drain and refrigerate.

3. Core apples and cut into 1 inch cubes. In medium bowl, toss apples with banana sces and juice. Stir in shrimp, celery and rice. In medium bowl, whisk together the broth mixture with the yogurt, mayonnaise and salt. Pour over the fruit and shrimp mixture and stir gently to coat.

4. Serve on bed of lettuce; garnish with fresh me sces and cilantro leaves if desired.

Each serving: 1/2 milk, 1 fat, 2 1/4 fruits, 2 vegetables, 1 1/2 proteins, 1 bread, 3 optional calories
5 grams fat, 4 grams fiber

Crumb Crust

(Makes 8 Servings)

3/4 cup honey graham cracker crumbs
3/4 cup fine plain dried bread crumbs
1 1/2 teaspoons granulated sugar
1/4 teaspoon cinnamon
1/8 teaspoon ground cloves
1 tablespoon + 1 teaspoon unsalted stick margarine, frozen
2 tablespoons apple juice

1. Preheat oven to 375F. Spray 9 inch springform pan with nonstick cooking spray.

2. In medium bowl, mix first five ingredients; with two forks, cut in margarine until mixture resembles
cornmeal.

3. Add apple juice; stir until mixture is thoroughly moistened, Press mixture onto bottom and up sides
of pan. Bake for 15 minutes or until golden.

Each serving - 1/2 fat, 1 bread, 5 optional calories
96 calories, 1g fiber

Cream Soup Substitute

This is a fantastic recipe & CHEAP!

2 c non fat dry milk powder
2 T onion flakes
1 t basil
1 t thyme
1/4 c chicken bouillon grandules
3/4 c cornstarch
1/2 t pepper

Mix all ingredients & store in an air tight container.

To reconstruct to equal 1 can of cream soup...Add 1/3 c dry mix with 1 1/4 c water in a four cup measure cup. Microwave on medium high (70%) for 7 minutes, until thick. You can add celery, mushrooms, brocco, etc for "Cream of Whatever" soup.

Makes 3 cups dry mix. Equals 9 cans of soup. You can make the soup without spices & add whatever you want.

Each "can" of soup equals 2/3 M 54 opt cal .2 g fat .3 g fiber

This is great for lunch if you want soup...prepare one "Can" add a couple sces non fat cheese & lots of chopped brocco!

Hope you enjoy this as much as I do! You can now make all those "old" casseroles!

Hungarian Cauflower

1/4 cup + 2 T all-purpose flour
1/4 t paprika
1/4 t garc powder
1/4 t freshly ground black pepper
1/4 t salt
1 1/2 oz crushed cornflakes
4 cups cauflower florets, parboiled
1 large egg white, ghtly beaten

1. Preheat oven to 425. Spray a large baking sheet with nonstick cooking spray.

2. On a large piece of wax paper, combine flour, paprika, garc powder, pepper and salt. On another piece of wax paper place cereal. Coat florets evenly in flour mixture. Place egg white in shallow bowl. Dip florets in egg white; then coat in cornflake crumbs.

3. Place florets on prepared sheet. Bake 15-20 minutes, until golden and tender.

Makes 8 servings

Equals: 1 vegetable, 1/2 bread, 3 optional calories

Grandma's Beef Casserole

2 teaspoons red. calorie margarine
1/2 c. chopped onion
1/2 c. chopped green pepper
10 oz. lean ground beef
1/4 teaspoon pepper
garc
oregano
16 oz. can tomatoes
1/2 c. mushrooms
1 c. water
3 oz. part-skim mozzarella cheese
3 oz. uncooked spaghetti

Saute onion, pepper and celery in margarine. Add remaining ingredients except cheese and spaghetti. Simmer 20 minutes.

Spoon enough of the mixture in an 8 x 11 pan to cover the bottom. Cover with the uncooked spaghetti. Cover with the rest of the meat mixture. Sprinkle with cheese. Cover with foil.

Bake at 350 degrees for 45 minutes. Let stand for 15 minutes before serving.

Equals 4 servings: 3P, 1 Bread, 2 Veg.

Thanksgiving Tips

A tip for Thanksgiving

This Thanksgiving, I am still going to have mashed potatoes and stuffing, but I am making them with Swanson's chicken broth instead of butter. That should considerably lower the fat grams for my hoday meal, without losing any of the flavor.

Chicken Rice Casserole with Mozzarella

2 t ove oil
1/2 c chopped onion
1 clove garc, minced
1 1/2 medium red bell peppers, diced
1 cup frozen corn, thawed
1 cup reduced-sodium chicken broth
1 1/2 t dried thyme
1/4 t freshly ground black pepper
2 cups cooked brown or white rice
1/4 cup + 2 T nonfat sour cream
2 T Dijon mustard
8 oz skinless cooked chicken or smoked chicken, diced
3 oz part-skim mozzarella cheese, shredded
1/4 c chopped parsley

1. Preheat the oven to 425. Spray a 1.5 quart casserole with nonstick cooking spray.

2. In a large nonstick skillet over medium-high heat, warm the oil until hot but not smoking. Add the onion and garc and cook, stirring, until the onion begins to brown, 3-5 minutes.

3. Add the bell peppers, corn 1/4 cup of the broth, the thyme, and black pepper, and continue cooking until the bell pepper begin to soften, 3-5 minutes.

4. Stir in the remaining 3/4 cup broth, the rice, sour cream, and mustard. Add the chicken, remove from the heat, and stir until well combined. Stir in one-third of the mozzarella and the parsley.

5. Transfer the mixture to the prepared casserole. Spread the mixture evenly. Sprinkle with the remaining mozzarella and bake for 20-25 minutes, or until the casserole is heated through and the cheese has melted.

Serves 4

Equals: 1/2 fat, 3 proteins, 1 veggie, 1 1/2 breads, 20 opt

Wild Rice with Raisins

Makes 8 servings

4oz. wild rice
4oz. long-grain white rice
1 T. + 1 t margarine
1 cup chopped shallots
2 garc cloves, minced
40 small seedless red grapes
1/4 cup raisins
1 T. balsamic vinegar
2 T. chopped parsley

In a medium saucepan, bring 3 cups water to a boil. Stir in wild and white rice. Cover and cook 40 minutes. Uncover and cook 5 minutes longer, until rice is tender and quid is absorbed.

Ten minutes before serving, in large nonstick skillet, melt margarine, add shallots and garc; cook stirring frequently 5 to 7 minutes, until shallots are golden. Stir in grapes, raisins and vinegar; cook 1-2 minutes, until quid evaporates. Stir in parsley before serving. Serve over wild rice.

each serving equals: 1/2 fat, 1/2 fruit, 1/4 veg, 1 bread

Per serving: 161 calories, 4g protein, 2gr. fat, 1gr fiber

source:Weight Watchers Complete cookbook and Program Basics 1994.

Curried Rice with Chicken and Walnuts

4 servings:

2 t. canola oil
2 oz. coursely chopped walnuts
1 T. curry powder
1 T. all purpose flour
1 t. ground ginger
1/2 t. ground allspice
1 cup low-sodium chicken broth
5 oz. chicken breast,skinless, boneless, cubed.
1 cup unsweetened applesauce
4 oz rice
1/2 cup plain nonfat yogurt

In medium nonstick skillet, heat oil, add first five ingredients after oil, stir fry 2 minutes. Add chicken broth, stirring until smooth. Add chicken and applesauce; cook 3 minutes more.

Add rice and 1 cup water to pan; simmer covered 15 minutes stir 2 or 3 times, until rice is cooked, remove from heat and add yogurt stirring.

Each serving equals: 1fat, 1/2 fruit, 1 1/2 p 1 bread, 25 calories

Chicken and Wild Rice Casserole

4 servings

2 pkgs. frozen brocco, cooked and drained
1 pkg. uncle bens wild rice, cooked
4 chicken bulon cubes
1 T. onion flakes
8 t. cornstarch
2/3 cup dry milk powder
2 cup water
4 oz. cheese whiz
2 small cans sced mushrooms
8 oz. cooked chicked cut into pieces

Mix bulon, onion flakes, cornstarch and dry milk and water, heating stirring until mixture thickens and resembles a cream of chicken soup.

Combine brocco, rice, cheese whiz, mushrooms and chicken. Then add soup mixture. Mix well. Pour into a 8 x 8 casserole dish, bake wuil heated about 30 minutes, at 325 degrees.

Each serving equals: 3 1/2 p/m, 1/2 bread, 2 f/v, 20 opt. calories.

Cheese Beef Casserole

1 Serving:

5 oz.lean ground beef browned and drained
1/4 cup tomato sauce
1 oz. chopped onion
1/4 bell pepper chopped
1 pkg. beef broth
1/4 pkt. sugar subsitute
1/4 t. chile powder
1/8 t. garc powder
1 oz. grated cheddar cheese
1/2 cup cooked rice

Combine all ingredients and put in a small baking dish. Bake covered at 375 degrees for 25 minutes.

equals: 5p. 1/2 bread. 1veg.

Brown Rice-Chicken Fricasse

4 servings

2 t. canola oil
four 4oz. chicken thighs, skinless, boneless
1 cup chopped celery
1 cup thin sced carrot
1 cup chopped onion
1 cup low sodium chicken broth
4 oz. brown rice
12 sun dried tomato halves
2 t. ground cumin
2 t. chopped ginger root
1 cup thawed frozen peas

Place a large saucepan or Dutch oven over medium high heat 30 seconds. Add oil; heat 30 more seconds, add chicken and cook until golden brown. Remove from pan.

Add celery, carrot and onions, cook stirring frequently, until tender 4-5 minutes. Return chicken to pan with 1 1/2 cups water. Add the broth, rice, tomatoes, cumin, and ginger; bring to a boil. Reduce heat to a simmer covered, until rice is tender, 40-45 minutes.

Stir in peas, heat through about 2 minutes, serve at once.

each serving equals:1/2 fat, 3veg, 3p, 1 1/2 B, 5calories. 9gr fat, 6gr fiber.

Baked Potato Sces with Onion Sauce and Parmesan Cheese

Yields 4,

each serving: .2grm. fat, 2grm fiber, calories 106 per serv.

1 cup skim milk
2 t. arrowroot or cornstarch
1/4 t. cayenne pepper
1/4 t. black pepper
1/4 cup chopped onion
2 large potatoes, peeled and sced very thin
1/4 cup nonfat Parmesan cheese

Place the milk, arrowroot(or cornstarch), cayenne and black pepper in a saucepan and heat stirring over a medium heat until the mixture thickens and bubbles.

Place the sced potatoes in layers in a nonstick or a sprayed baking dish.

Mix onions into sauce mixture and stir. Pour mixture over the potatoes. Sprinkle cheese on top.

Cover and bake for 40 minutes, remove the cover and bake 10 more minutes. Check to see if the potatoes are tender.

This recipe did not give a baking temperature but 350-375 degrees should be okay.

Coffee/Chocolate Drink

1 c coffee
1/3 c powdered skim milk
1 Tbs Carnation fat free sugar free cocoa
- (or other with 25 calories per 2 Tbs. serving)
1 pkg sweetener
1 Tbs ff cool whip

Mix cocoa, milk and sweetener together in a cup. Pour in hot coffee, top with cool whip

would count as: 1 milk, and about 30 opt. calories

Did I get the exchanges right? I was a Jenny Craig cent, and their's are just a ttle different(no booing please). I
am trying to learn all of the differences so I can use all of the great recipes on this site.

Pumpkin Pie

2 C canned pumpkin
1 C evaporated skim milk
1 egg (or 1/3 cup egg substitue)
1 t cinnamon
3/4 t pumpkin pie spice
1 T quid artificial sweetner

Mix all ingredients and pour into 8in pie pan.

Bake at 350 for 45 minutes

WHOLE PIE is: 2 V, 2 M, 1 P

Quick and Easy Cream Sauce

1 c Evaporated skim milk, (2M)
2 tbsp. te cream cheese, (30C)
4 oz grated parmesan cheese (preferably freshly grated), (4P)

Add the milk, and softened cream cheese to saucepan and whisk over med heat so that the cream cheese is incorporated smoothly. Add the freshly grated parmesan and whisk. Sauce will thicken sghtly. (Fresh parmesan works better than the already grated stuff)

Add whatever spices you ke, all at the same time, or mix and match!. Suggestions: garc, onions, oregano, dill, basil. This sauce takes about 7 min. and is really great. Serve with veggie pasta or tortelni!!

1 serving approx. 1/2 c. = 1 M, 2P and 15 Optional Cal.

- - - - - - - - - - -

I have used 3/4cup of water in place of the evaporated milk,and it is just as good.

Instant Fruit Ice Cream

Source: Weight Watchers Favorite Recipes

1 packet (1 serving) reduced-calorie vanilla dairy drink mix
- (prepared according to package directions)
1 cup frozen strawberries (no sugar added)
1/4 tsp vanilla extract

In blender container process dairy dring, adding a few frozen strawberries at a time until all berries have been processed and mixture is smooth, scraping down sides of container as necessary. Add extract and process just to combine; spoon into dessert dish and serve immediately.

Makes 1 serving

Each serving proveds: 1 Milk Exchange, 1 Fruit Exchange

Per serving: 127 calories; 7 g protein; 0.2 g fat; 25 g carbohydrate; 174 mg calcium; 3 mg sodium; 0 mg cholesterol

Country Biscuits

1 c self rising flour
1 T shortening
1/2 c skim milk
butter flavored cooking spray

Cut shortening into flour then add buttermilk. Roll out & cut into 10 biscuits. Place on a sprayed cookie sheet. Spray tops with butter flavored spray. Bake at 425� for 10 minutes or until browned.

Serves 10 1/2 B 1/3 Fa 7 opt cal

1.4 g fat .4 g fiber

We like to have these with ANYTHING!!!

Cholocate Brownies

1 packet Chocolate Alba
1 egg or egg substitute
1 t. baking powder
2 t. red. cal. margarine
3 T flour

Mix it together - and bake it at 350 degrees for maybe 10 minutes -- I ke mine goopy in the middle so it reminds me of Twinkies- so I tend to undercook it -- (use the egg substitute if you agree with me)

Exchange Info: 1M, 1P, 1B, 1Fat.

Vegetarian Spaghetti Sauce

carrots
zucchini
summer squash
onions
red and green bell peppers
celery
garlic
oregano
salt and pepper
1 can tomato sauce
1 can diced tomatoes
1 small can tomato paste

My favorite crock pot recipe is a vegetarian spegetti sauce.In the morning before you head out, put shredded carrots, thick sced zucchini, thick sced summer squash, onions, red and green bell peppers, chopped celery, minced garc, oregano, salt and pepper to taste, one can tomato sauce, one can diced tomatoes (undrained), and a small can of tomato paste in the crock pot.

Stir it all together, cover, put on low and allow it to cook until dinner time! Boil your spegetti when you get home, serve with a salad and you're all set! If you don't care for any of these things just leave them out.

If you want some protein with this you could sprinkle on a couple of ounces of part skim, shredded mozarella. YUM!

3 V and 2 B with one cup pasta.

Crockpot Tips

Well I don't know if this will help but...

I found out you can cook a turkey breast in a crockpot -- I just put a smalsh breast in the pot in the morning with about 1 cup to 2 cups of water. DO NOT SALT -- that will dry out the roast. When I come home I have a wonderful turkey roast.

The other thing I do is small pork chops in a crock pot. With sauerkraut (if you ke that). Throw some of the sauerkraut with juice into the bottom (use the plastic bag type or the jar -- not the can). Put the pork chops in. Put the rest of the sauerkraut in. Sce a small apple up and put it in on the top. Sce an onion up and put it in -- throw some caraway seeds in if you ke them.

Exchanges would be whatever your pork chop weighs in at -- I aim for 3P, XV, and the optional calories of the apple and seeds -- which amount to not much. (apple = 50 divided by however many portions you make).

Washed Coleslaw

coleslaw
water

Take store bought cole slaw and put it in a salad spinner. Wash for about 5 minutes. Since its marinated it tastes great - my WW leader swears its a "free food".

Spaghetti Squash

Makes a great meal. I make it so there is lot of veggies, 1 fat, 1 protein/milk, but it can be altered to only veggies.

1/2 large onion
Pam
1-2 crushed garc pieces
pre-cooked squash
1 can drained itaan tomatoes
grated parmesan cheese.

Fry up about 1/2 a large onion (you can use Pam) with 1 or 2 crushed garc pieces. When the onion is translucent, add pre-cooked squash and a can of drained itaan tomatoes. Cook until hot. Top with grated parmesan cheese.

You can make this without the tomatoes, or onions, skip the cheese. Oh, add some chopped fresh parsley for a sghtly different flavor. I think the garc really makes this meal great.

Thanksgiving Dinner Tips

We're having Thanksgiving at my place this year. Mom & I are cooking. I'm on WW and my brother's SO seems to be watching what she eats too.

This year I'm going to have a HUGE veggie plate. So we all can snack on veggies before and after the dinner. I think the ladies will appreciate that.... Maybe I'll have a big bowl of air popped popcorn handy too.

I make the great mashed potatoes. (I'd ke to try the broth thing, but I doubt I'll have the time to experiment before hand) I decided to make 'em as normal (with a ttle 2% milk) only leave out the butter. Instead I'll have pre-prepared butter spheres (I'll probably be busy with the melon baller Wednesday night). That way we can all control our amount (and I can track).

I usually prefer Margarine to butter (I'm just weird). However I found that Margarine is 1 Fat option and Butter is 35 Opt Cals. Thanksgiving is a Margarine-heavy-day, so I'll be switching to butter for the day (and counting those cals!).

I've already have the day planned... anticipating heavy portions. If I follow my plan I'll be right on track for the week (within mits on Options, and 520 opt cals total for the week....410 from Thurs alone!) I'm just wondering.... Can I eat all that!? Somehow I think that my capacity for food intake isn't as large as it used to be. ; )

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Try using dry powdered milk in your potatoes...I don't drain mine all the way & add the dry milk. I also add some Flechman's Fat Free Squeeze Margarine. No one knows the difference!

The key to making it through the hodays is to have the foods we ke but reduced in fat & calories!

Tips

Here are two ideas for reducing the fat but not the flavor in your trukey.

1. Baste your turkey with apple juice instead of oil or butter. It gives it a great taste but not overwelming. The skin will get brown and crispy too.

2. Take whole sage leaves. Fresh is best. and insert them between the skin and meat of the turkey. I've seen people make a flower pattern with the leaves in the breast area because as the turkey cooks the leaves will show thought the skin. The sage gives a great flavor! It isn't to strong either.

I really ke to use sage when cooking poutlry. especially when it's cooler weather out. I really enjoy using in turkey and stuffing.

Impossible Pumpkin Pie

It's so easy and it makes it's own crust! My husband and kids loved it!

3/4 cup sugar
1/2 cup reduced fat bisquick
2 T. diet margarine
1 can (13 oz.) evaporated skim milk
2 eggs or 1 egg + 2 egg whites
1 can 16 oz. can pumpkin
2 1/2 tsp pumpkin pie spice
2 tsp. vanilla

Grease pie plate. Beat all ingred. until smooth..1 minute in blender on high, or 2 min. with hand beater. Pour into pie plate. Bake until knife in center comes out clean. 50-55 minutes. Garnish with te or nonfat cool whip.

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Anyways, here is the count for the Impossible Pumpkin Pie based on 6 servings and spraying the pan instead of greasing it.

Serves 6: 1/2 B, 1/2 Fa, 2/3 P/M, 1/3 Fr/V, 95 opt cal

I would replace half the sugar with a substitute and the opt cal would be 48.

Buffalo Wing Tidbits

16 ozs boneless skinless chicken breasts, cut into bit size pieces
8 T fat free margarine
6 T hot sauce
Cayene pepper..(dash for mild, 1/8 t for hot, 1/4 t for red hot)

Bake chicken at 425� for 10 minutes. Combine remaining ingredients. Reduce heat to 400�. Brush chicken with sauce & bake 10 - 12 minutes, until done. Pour remaining sauce over chicken & serve.

Serves 6: 2 P/M, 7 opt cal, 1.3 g fat, 0.1 g fiber

Good serves with celery sticks & no fat blue cheese dressing

When I make this I broil the chicke a few minutes on a rack so more fat will cook out then throw chicken & sauce in the crockpot.

Easy Dips

Some tips for easy dip-sauces.

Mix 1 16 oz container no-fat sour cream with pton recipe secrets savory herb with garc dry soup mix. Its much less salty than any of the other dried soups I have tried and its great with crudite.

No fat refried bean also makes a great dip with crudite. Now there are some which come preseasoned with chiles and me.

Speaking of Dips

No fat cream cheese
Grated carrot
chopped green onion
grated or chopped radish
itty bitty brocco pieces
freshly ground black pepper
(Optional: hot red pepper sauce -- ke Tabasco)

Whirl it all together with your mixer. Serve on fat-free crackers.

Low-Fat Blueberry Poundcake

3 cups sugar
3/4 cup margarine, softened
1-1/3 cups egg substitute
1-1/2 cups fat-free sour cream
1 teaspoon baking soda
4-1/2 cups sifted cake flour
1/4 teaspoon salt
2 teaspoons vanilla extract
1 pint blueberries
Vegetable cooking spray

Cream sugar and margarine at medium speed of an electric mixer until combined. Gradually add egg substitute, beating well. Combine sour cream and baking soda; stir well, and set aside.

Combine flour and salt; with mixer running at low speed, add to creamed mixture alternately with sour cream mixture, beginning and ending with flour mixture. Stir in vanilla. Fold in berries. Spoon batter into a 10-inch tube pan coated with cooking spray.

Bake at 325 deg for 1 hour and 35 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes; remove from pan. Cool on a wire rack.

Yield: 24 servings (serving size: 1 [1-inch] sce).

Note: Eight egg whites can replace egg substitute. Add one at a time to batter.

Nutritional Info: CALORIES 250 (28% from fat); PROTEIN 3.5g; FAT 7.7g (SAT 2.3g, MONO 3.1g, POLY 1.9g); CARB 42g; FIBER 0g; CHOL 6mg; IRON 1.8mg; SODIUM 152mg; CALCIUM 33mg

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Based on the 12 servings: 2 B 1 1/2 FA 116 opt cal

Since you only get 100 opt a day this would be hard to fit in to your daily food plan.

I would replace the margarine with sugar free applesauce & cut the sugar in at least half!

Taco Salad in Tortilla Shell

1 teaspoon vegetable oil
1 cup chopped onion
1 cup chopped red bell pepper
1 cup chopped green bell pepper
7 ounces broiled lean ground beef
1 cup mild salsa
1 tablespoon minced jalapeno pepper
1 teaspoon ground cumin
1 teaspoon chili powder
Four 6-inch flour tortillas
1 cup shredded iceberg lettuce
2 1/4 ounces shredded reduced-calorie cheddar cheese
6 large or 10 small pitted black oves, sced

1. In large nonstick skillet, heat oil; add onion and bell peppers; cook over medium heat until onions are translucent, about 2 minutes. Stir in beef and break up with a fork; add 1/2 cup salsa, the jalapeno pepper, cumin, and chi powder; reduce heat, cover, and simmer 5 minutes.

2. Preheat oven to 375 F. Spray 4 custard cups with nonstick cooking spray; press 1 tortilla into each cup. Bake until tortilla cups are ghtly browned and crisp, about 15 mintues. Transfer to rack to cool.

3. To serve, fill each tortilla cup with 1/4 cup lettuce and equal amounts of meat mixture; top evenly with cheese, oves, and remaining 1/2 cup salsa.

Makes 4 servings

Each Serving Provides: 1/2 fat; 2 Proteins; 2 Vegetables; 1 Bread

Mash Potatoes Tips

About mashed potatoes.

Try using dry powdered milk in your potatoes...I don't drain mine all the way & add the dry milk. I also add some Flechman's Fat Free Squeeze Margarine. No one knows the difference!

The key to making it through the holidays is to have the foods we keep, but reduced in fat & calories!

Chicken Enchiladas

This recipe was adapted from the DONT EAT YOUR HEART OUT cookbook and is very tasty. I ke to top it off with (what else) non-fat sour cream...ENJOY!

1 1/2 C shredded chicken (food processor works best)
1 small ripe tomato, seeded and chopped
1 red onion, chopped
1 (8oz) can chopped green chiles
6 oz low fat cheddar cheese, shredded
1 T salsa
8 corn tortillas, small
1 (8 oz) can tomato puree
3 cloves garc, whole
3 drops tabasco, optional

Heat oven to 350-add corn tortillas and heat 3 minutes to soften. Increase oven temp to 375. Combine chicken, tomato, 1/4 C onion, 1 T chiles, 1 T cheese, and 1 T salsa. Spread 3 T mixture on each tortilla and roll up. Place seam side down in casserole dish 9".

In food processor, place puree, garc and remaining onion and process until smooth. Stir in green chiles and tabasco. Pour over enchiladas and bake at 375 for 15 minutes. Sprinkle with cheese and bake 10 minutes longer. Ole!

serves 4+

Sweet Potato Pie Recipe

--Pie pastry--
1 cup all purpose flour, divided
3 1/2 T. ice water
1 t. sugar
1/4 t. salt
3 T. vegetable shortening
vegetable non stick spray
--Pie Filng--
2 cups canned unsweetened mashed potatoes
1/2 cup low fat sweetened condensed milk
1 1/4 t. ground cinnamon
1 t. ground allspice
3 egg whites
1 egg yolk
1/3 cup gingersna;p crumbs
3 T. all purpose flour
3 T. brown sugar
1 1/2 T. chilled butter, cut into small pieces

1. Combine 1/4 cup flour and ice water, stirring with a whisk until well blended; set aside. Combine remaining 3/4 cups flour, sugar, and salt in a bowl; cut in shortening with a pastry blender or fork until mixture resembles coarse meal. Add ice water mixture; blend with a fork until dry ingredients are moistened.

2. Gently press mixtue into a 4 inch cirlcle on heavy-duty plastic wrap; cover with addentional wrap. Roll dough, still covered, into an 11 inch circle; chill 10 minutes or until wrap can be removed easily.

3. Preheat oven to 400 degrees

4. Remove wrap and place dough into a 9 inch pie plate coated with non stick spray. Fold edges under; prick the bottom and sides of dough with a fork and bake at 400 degrees for 15 minutes, cool on a rack. yields i pie pastry.

Preheat oven to 400 degrees

Combine sweet potatoes and next 5 ingredients in a bowl, stir with a whisk until well blended. Pour into the prepared pie pastry and bake at 400 degrees for 30 minutes.

Combine the gingersnap crumbs, flour, and sugar in a bowl; cut in chilled butterwith a fork until mixture is crumbly. Sprinkle mixture over the pie and bake an additional 15 minutes or until the filng is set. You may need to shield the edges with foil if necessary. Cool on a wire wrap.

Note: 2 cups can unsweetened pumpkin can be subsituted for the sweet potato.

8 servings: each serving= 1fat, 1bread, 140cal.

This recipe is from an older weight watcher magazine I removed some time back an added to my note binder. I do not know the year or month of the magazine.

Lowfat Eggnog

12 servings

4 c Milk, skim
12 oz Milk, evaporated skim
4 ea Eggs
1/2 c Sugar
1 ts Vanilla

Heat milk, canned milk, eggs, and sugar over medium heat about 10 minutes, until sghtly thickened. Do not boil. Stir over a bowl of ice water 2 minutes. Stir in vanilla; cover and chill 4-24 hours.

Add more skim milk if needed to achieve desired consistency. Top with ground nutmeg just before serving.

Per 1/2 cup serving: 99 cal, 1 gm fat.

From Better Homes and Gardens, November 1991.

I got this off the W.W. Maing st. Enjoy!

Eggnog Latte

regular eggnog
milk
espresso

I was also kind of craving egg nog this week. But since it is loaded with fat (traditional kind), I've been staying away from it. This morning at the coffee shop they had egg nog latte. It was really good.

They only put about 2 tablespoons of regular egg nog with milk and steamed it, then added the espresso. It was really good - gave me just enough egg nog flavor to cure the craving.

I'm going to try this at home with the lower-fat egg nog recipe above.

Mexican Lasagna

It can be made virtually fat free. I'll have to remember to bring it in on Monday. It's a recipe that I got from an Azteca Tortilla package. It's really simple too. I think all the ingredients are:

Ground Beef (I use ground turkey)
Cottage cheese
eggs
tortilla shells
salsa
cheese

Well, anyway I'll bring in the recipe and share it with you. It makes a ton of food. It's just my hubby and myself so we can usually get about 6-8 servings of it when I make it.

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