1 teaspoon salt
2 medium eggplants (1-1 1/4 lbs each), 1/4" slices
1/4 cup + 2 tablespoons seasoned bread crumbs
1 cup onion, diced
9 oz broiled lean ground beef
4 cups tomato sauce
2 cups stewed tomatoes
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
6 oz shredded part-skim mozzarella cheese
3/4 cup part-skim ricotta cheeese
2 tablespoon + 2 teaspoons Parmesan cheeese, grated

1. Preheat oven to 350.

2. Sprinkle salt evenly oven both sides of eggplant slices. place on large tray lined with paper towels to drain for 20 minutes.

3. Dredge eggplant slices in bread crumbs, coating both sides. Spray 2 non-stick baking sheets with nonstick cooking spray; divide eggplant slices evenly between prepared sheets and bake until golden, about 30 minutes.

4. Spray large saucepan with nonstick cooking spray; add onion and cook over medium heat until softened, about 2 minutes. Add remaining ingredients except cheese and summer over low heat for 10 minutes.

5. In medium mixing bowl, combine cheeses.

6. In 13X9 baking dish, layer 1 cup sauce, 1/3 of eggplant slices, 1 cup sauce, half the cheese mixture, 1 cup sauce, remaining cheese mixture, 1 cup sauce, remaining eggplant slices, and remaining sauce.

7. Bake until bubbly and completely heated through, about 40 minutes. Let stand 10 minutes before cutting.

Makes 8 servings

Each Serving Provides: 2 1/2 Proteins; 4 Vegetables; 1/4 Bread; 10 optional calories

Per Serving: 300 Calories, 21 g Protein, 13 g Fat, 28 g Carbohydrate, 307 mg Calcium, 653 mg Sodium, 49 mg Cholesterol, 5 g Dietary Fiber

1 spagetti squash

Pierce squash with tip of sharp knife in several places; place on paper plate and microwave on High 10 minutes, or until just softened, turning once during cooking. Let stand 5 minutes. Cut squash in half lengthwise and remove seeds. Using fork, scoop out pulp.

I think you can also cut the squash in half, and place the half cut-side down, in a casserole dish that has 1" water in it. You can then bake it but I can't remember for how long.

From a July 1991 issue of Weight Watchers Magazine

1 3/4 cups all-purpose flour
1/2 cup whole-wheat flour
1/2 t baking soda
1/2 cup reduced-calorie tub margarine
1/4 cup firmly packed dark brown sugar
1/4 cup granulated sugar
1/2 cup apple juice
2 large egg whites
1 large egg
1 T vanilla extract
3 oz semisweet chocolate chunks, coarsely chopped

1. Preheat oven to 350. On wax paper, combine flour and baking soda; set aside.

2. In large bowl, with electric mixer on high speed, beat margarine and sugar 2 minutes, until creamy. Add apple juice, egg whites, egg and vanilla; beat until blended.

3. Add dry ingredients to wet; stir until combined. Stir in chocolate chunks. Drop by rounded teaspoonsfuls, 2" apart, onto baking sheets. Bake 8-10 minutes, until lightly browned. Cool on Rack.

Makes 24 servings

Each Serving (1 cookie): 1/2 fat, 1/2 Bread, 45 calories

Per serving: 102 calories, 2 g protein, 4 g fat, 16 g carb, 71 mg sod, 9 mg chol.

From the WW Dessert Cookbook.

12 honey graham crackers (2.5" squares), made into crumbs
1 1/3 cups instant nonfat dry milk powder
3/4 cup part-skim ricotta cheese
3/4 cup egg substitute
2/3 cup low-fat (1%) cottage cheese
1/2 cup canned pumpkin
1/4 cup firmly packed light brown sugar
1 T lemon juice
1/2 t cinnamon
1/2 t vanilla extract

1. Preheat oven to 300. Spray an 8" springform pan with nonstick cooking spray. Sprinkle bottom of pan evenly with graham cracker crumbs.

2. In blender or food processor, add milk powder, ricotta, egg substitute, cottage cheese, pumpkin, brown sugar, juice, cinnamon and vanilla and puree until smooth; pour mixture into prepared pan.

3. Bake 50-60 minutes, or until knife inserted in center comes out clean. Cool in pan 10 minutes; remove from pan and cool completely on rack. Cover and refrigerate until ready to serve.

Makes 8 servings

Equals: 1/2 Milk, 1 Protein, 1/2 Bread, 25 optional cal

From the WW Complete Cookbook & Program Basics

9 graham crackers (2-1/2" squares), crumbs
1 cup low-fat (1%) cottage cheese
3/4 cup part-skim ricotta cheese
3/4 cup egg substitute
1/2 cup granulated sugar
1 teaspoon ground ginger
1 teaspoon vanilla extract
1/2 teaspoon ground nutmeg
1/2 teaspoon cinnamon
1/8 teaspoon salt
1 1/2 cups pumpkin puree

1. Preheat oven to 350 F. Spray a 9" glass pie plate with nonstick cooking spray. Sprinkle gramham cracker crumbs over bottom of pie plate; set aside.

2. In food processor or blender, combine cottage cheese and ricotta cheese; process 1 minute, until smooth. Transfer cheese mixture to large bowl. Add egg substiture, sugar, ginger, vanilla extract, nutmeg, cinnamon and salt; stir to mix well. Reserve 1/4 cup of the cheese mixture; set aside..

3. Add pumpkin to cheese mixture in large bowl; stir until blended. Scrape batter into prepared pie plate. Drizzle the reserved cheese mixture in 3 concentric circles over the pumpkin batter.

4. With knife, lightly draw the batter from the center towards the outer edge; starting about 2 inches from the line, lightly draw the knife from the outer edge towards the center. Repeat pattern around the pie, altrnating the directions until a spiderweb pattern is formed.

5. Bake 45-50 minutes, until knife inserted in center comes out clean. Cool completely on rack. Cover and refrigerate until ready to serve.

Makes 6 servings

1/8 Vegetable; 1-1/2 Proteins; 1/2 Bread; 60 Optional Calories

This recipe is really easy and my family loves it.

6 boneless skinless chicken breasts
2 cups reduced fat (or FF) sharp cheddar cheese
1 pack taco seasoning
1 can reduced fat cream of chicken soup
1/2 cup skim milk
1/2 cup crushed baked tortilla chips

Preheat oven to 350 F. Place chicken breasts in a 13X9 inch glass baking dish. Mix 1 1/2 cups cheese, taco mix, soup and milk. Pour over chicken. Sprinkle chips over cheese mixture. Bake for 40 minutes. Remove from oven and put remaining cheese over chips. Place it back in the oven for 5 minutes.

Note: If you use fat free (FF) cheese, put all of it in the mixture. It doesn't do very well in dry uses.

Makes 6 servings

Each serving counts as 4 Proteins, 1 Bread and 40 optional calories.

This was given to us at a meeting When you have a hanker for Apple Pie. Try this. Real Easy Too!

apples
sweet and low
some flour
some butter buds
whole wheat Pita bread

Make your filling from apples, sweet and low, some flour some butter buds. You get the idea!! Whole Wheat Pita bread. Fill the Pita bread with filling wrap in foil and bake 350 for 20 min. or more. I have also tried this in mic. Not bad. Better in oven.

One more way to get high fiber is to make up your own Vegie Lasagna.

any and all vegies
no fat ricotta cheese
weight watchers parma cheese
no fat garden sauce

I put any and all vegies in it. with no fat ricotta cheese, and weight watchers parma cheese! Yum! Use the no fat garden sauce and add your own past. I feel like I'm cheating when i eat this, but I'm not, and usually lose weight.

I made this recipe tonight, upon my families request, it is real easy and taste great!

2 tsp cornstarch
1/2 tsp garlic powder
1/2 tsp sugar
1 egg white
2 whole chicken breasts, skinned, boned, cut into 1/2" strips
1 Tbsp oil
1/4 cup raw spanish peanuts, skins removed*, coarsely chopped
1/2 cup sliced green onions
1 tsp grated gingerroot
1/2 tsp crushed red pepper
2 Tbsp soy sauce (low-sodium)
1/4 cup chopped fresh parsley
Hot Cooked rice

In medium bowl, combine cornstarch, garlic powder, sugar and egg white; blend well. Add chicken; toss to coat.

In large nonstick skillet or wok, heat oil over high heat. Add peanuts; stir-fry for 30 to 60 seconds or until golden-brown. Remove with slotted spoon; drain on paper towles. To same skillet add chicken, onions, gingerroot and red pepper. Stir-fry until chicken is no longer pink and is thoroughly cooked. Stir in soy sauce, peanuts and parsley. Serve over hot coked rice.

4 servings.

*To remove peanuts skins, gently rub between fingers. (This is the only part that may take a little while, I usually do this anytime before)

NUTRITIONAL INFO PER SERVING: CALORIES 400, PROTEIN 34g, CARBS 38g, FAT 12g, CHOLEST. 73mg, SODIUM 600mg, POTASSIUM 440MG

I like to make taco salad. I bought a taco shell pan at Service Merchandise. I am sure you can buy them at a kitchen store if you do not have a Service Merchandise near you. I paid $9.99 for two pans.

1 soft taco shell (I use Wonder)
2 Breads Lettuce chopped
green peppers chopped
red peppers chopped
tomatoes chopped onions shredded
carrots
1 1/2 oz low fat cheddar cheese, 1 Protein
salsa
3 tbsp low fat sour cream, 30 calories

Bake the taco shell for 8-10 minutes at 375 degrees. It is really wonderful. You could probably use it as a dessert shell. I mix the lettuce and vegetables and top with the cheese. I micowave it until the cheese melts a little then top it with the salsa and sour cream.

You can also added grilled chicken or make ground beef with the taco seasoning.

20 oz raw, diced potatoes (approx. 4 potatoes)
1 1/2 raw carrot "pennies" (approx. 3 large carrots)
2 small cans chicken broth (approx. 4 cups)
1/2 cup diced onion
2 cans Northern beans, do not drain (approx. 4 cups)

Place first 4 ingredients in sauce pan & simmer for approx. 10 minutes. Add Northern beans & continue simmering until carrots & potatoes are tender.

Makes about 2 quarts.

Divide into EIGHT SERVINGS & serve hot.

1 serving = 2.5 B; .5 FR/V; 8 Bonus Calories (note: dry beans account for 2 of the Bread selections. If you choose, these could be counted as P/M.)

Fat & Fiber serving = 1 gram Fat & 13 grams Fiber

Hope you enjoy this. I am a WW leader in Indiana. This is a recipe that I originally got from my sister and then "re-worked" it to fit into the WW plan.

10 ounces ground turkey
1/2 cup onion
1/2 cup flour
1 cup tomato sauce
1/4 cup chopped green pepper
1/2 tsp basil
1/2 tsp oregano
3 ounces Mozzarella shredded
1 egg (i used egg beaters)
1/2 cup nonfat milk
1/2 tsp salt
1 TBSP Parmesean cheese

In skillet, saute onions in water. Add turkey and cook until tender. Sprinkle meat with 1 TBSP flour and stir and cook one minute. Add tomato sauce, bell pepper and seasonings and bring to boil. Reduce heat and cook 1 minute.

Spray loafpan withPam and add turkey mixture. Sprinkle with Mozzarella. In a small bowl beat egg, remaining 1/2 cup flour milk salt. Pour batter over turkey. Sprinkle with Parmesean and bake 25 minutes. Makes 4 servings.

Each serving is 3 proteins 1/2 Bread 1/2 fat 40 calories 1 1/2 vegetables

This tastes similar to lasagna to me. Its wonderful!!!

1 medium onion, chopped
2 clover garlic, mashed
1/4 cup chopped green bell peppers
1 (15 oz) can black beans, drained and rinsed
1 (15 oz) can small white beans
2 (4 oz) cans of green chilis
1 (28 oz) can chopped tomatoes
1 tsp cumin
1/2 tsp chili powder
salt and pepper to taste
--ON TOP--
Chopped green onion
nonfat sour cream
shredded nonfat cheddar cheese

What to do: Sweat the onions, garlic and peppers in a large pot. Add remaining ingredients except garninsh and simmer for at least 30 minutes.

Garnish and serve.

Please note, one time I used small white beans and kidney beans, I used more chili powder and fresh jalapinio peppers instead of canned... I think you can do what you want with this recipe... cooking a little longer than 30 minutes or eating the second day will give you a better flavor but the quick method is great.

Hope you like it. And don't forget it is from "Let's Eat!" by Susan Powter... it is a good one to buy.

1/4 c. diced onion
2 packets instant chicken broth & seasoning
2 cloves minced garlic
1 1/2 c. thinly sliced zucchini
1/2 c. each thinly sliced carrot and chopped seeded tomato
1 tsp. chopped fresh parsley
1/4 tsp. basil leaves
1/8 tsp. pepper.

In nonstick saucepan combine onion, broth mix and garlic; cook, until translucent; stirring occasionally. Add remaining ingredients, stir to combine; cover and cook over low heat; about 10 min. stirring occasionally. Add 2 c. water and bring to boil. Reduce heat to medium, cover and cook until vegetables are soft, about 20 minutes.

Using slotted spoom, remove about 1/2 c. vegetables from pan and set aside. In blender puree remaining soup (do in two batches); return to pan; add reserved vegetables, and heat. makes 2 servings (easily multiplied)

Unlimited on plan.
@@@@
The new WW Garden Vegetable Soup

2/3 sliced carrot
1/2 c. diced onion
2 cloves minced garlic
3 c. broth (beef, chicken or vegetable)
1 1/2 c. diced green cabbage
1/2 c. green beans
1 Tbsp. tomato paste
1/2 tsp. dried basil
1/8 tsp. dried oregano
1/4 tsp. salt
1/2 c. diced zucchini

In large saucepan, sprayed with cooking spray, saute carrot, onion, and garlic over low heat until softened, about 5 min.

Add remaining ingredients except zucchini. Lower heat simmer, covered, about 15 minutes or until beans tender.

Stir in zucchini and heat 3-4 minutes. Serve hot.

Unlimited on plan.

This pumpkin dessert is delicious! It's based on a WW recipe card from 1988.

32 (2 1/2" square) graham crackers, crushed
8 T (1/2 C) margarine, melted
8 tsp. powdered sugar
1/2 gallon (16 servings) vanilla nonfat or lowfat ice cream
artificial sweetener to equal 1 Cup sugar
1 can pumpkin (about 2 cups)
2 tsp pumpkin pie spice

Mix first three ingredients and line 9x13 pan, reserving some to sprinkle on top of dessert. Soften ice cream and blend into it: sweetener, pumpkin, pumpkin pie spice. Pour into graham cracker lined pan and refreeze. Top with reserved crumb mixture.

serves 16

Each Serving: 1B; 1 1/2 Fat; 1/2 P/M; 1 V/F; 15 opt

3 ounces of boneless chicken breast
1 tsp of olive oil
1/2 cup sauce
1 slice of mozzeralla cheese or provolone cheese

Saute the chicken breast in one tsp of olive oil to brown it on both sides then I place it in a small casserole dish top it with 1/2 cup sauce and a slice of mozzeralla cheese or provolone cheese. Bake it at 350 degress for about 30 to 35 minutes or until chicken is done. Bake uncovered.

I just had this for dinner last night and it was ready in less than 15 minutes! Doesn't get any better than that.

4 oz ground turkey or chicken breast (or beef)
1 can drained and rinsed black beans (or any other bean you like)
1 envelope taco seasoning mix
6 fat-free tortillias
reduced fat cheese (or fat free)
shredded lettuce
salsa
anyother topping you like

Spray a frying pan with cooking spray and brown ground turkey. Add the black beans, the taco seasoning and the amount of water called for on the package (ussually about 1/2 cup). Bring to a boil and simmer for about 5 minutes. Meanwhile, heat the torrillias and sprinkle a small (about 1 tsp) cheese in each. Top with the hot mixture. Add lettuce and salsa roll up and eat. YUMMY!

I eat 2 for dinner and am doing the fat and fiber. I count them as 9 grams fiber and 3 grams fat. If you take it for lunch keep the ingredients separate until ready to eat then assemble. I make this for my mom's lunch all the time so it does travel well.

1 jar (30 ounces) spaghetti sauce
1 teaspoon garlic salt
1 1/2 lbs chicken breast tenders
14 uncooked manicotti shells (8 ounces)
1 can (2 1/2 ounces) sliced ripe olives, drained (I use mushrooms)
2 cups reduced fat shredded moxxarella cheese (8 ounces)

1. Spread about one-third of the spaghetti sauce in ungreased rectangular baking dish, 13X9.

2. Sprinkel gralic salt on chicken. Insert chicken into uncooked manicotti shells, stuffing from each end of shell to fill if necessary. Place shells on spaghetti sauce in dish.

3. Pour remaining spaghetti suace evenly over shells, covering completely. Sprinkle with olives (mushrooms) and cheese.

Store in refrigerator tightly covered for up to 24 hours (or you can freeze for up to 1 month)

Baking: Preheat oven to 350 degrees. Bake covered for about 1 hour or until the shells are tender.

To Bake from the freezer: Preheat oven to 350 degrees. Bake covered for 1 1/2 hours or until shells are tender.

I counted it as 2 1/2 proteins, 1 bread, 2 veg., and optional calories (depending on what kind of spaghetti sauce you use). I don't know if it is exactly right but so far it has worked for me!!!

I work in a factory and my problem is vending machines and co-workers always bringing in "goodies". Here's what works for me.

I love snadwiches, so I roast a chicken and use it for dinners and sandwiches. I also make a salad with a little meat and/or cheese, use some light dressing and put it in a half of pita bread. On my "hungry" days, I fill both halves and have 2 sandwiches, it's still only 2 breads and whatever protein you add. Maybe this will help. I sure feel for you though, I love pizza !!!!

I really like soups for lunch.. You can take heated soup in a thermos and it will stay warm for a few hours until lunch. Almost anything like that (pastas, etc.) will stay warm in a good thermos.

"Pizza" is really good if you take a pita bread, spread pizza sauce on top of it and top with veggies (ham & pineapple is also really good) and 1 oz. of red fat. mozz. cheese. Cook it in your home oven at 400 degrees until it's "done". Only counts as two breads, 1 protein, plus whatever you put ontop. The ham & pineapple one is wonderful cold.... or it would heat up fast in the pizzeria oven.

Quesadillas are also good and would probably work in the oven. Just take a tortilla, fill with 1 oz red. fat ched. cheese and diced tomatoes, onions & green peppers. Heat until the cheese is melted, and dip in salsa.

1 can fat free Eagle Brand condensed milk
1/2 cup sugar twin brown sugar
1 cup applesauce
1/3 cup cinnamon
4 1/2 cups fat free or reduced fat Biscuit mix
1 cup raisins
2 tsp vanilla

Mix together. Spoon on cookie sheet. Bake at 350 degrees for 15 to 20 minutes or until brown.

Someone please help with the exchanges and serving size.

From last years Smart Start program.

1 T + 1 tsp vegetable oil,divided
10 oz chicken breasts (skinless,boneless), cut in 1/2"stirps
2 C mushrooms, sliced
1 C onions, sliced
1 C low-sodium chicken broth
2 tsp all-purpose flour
3 T nonfat sour cream
1 tsp red wine vinegar
1 tsp Dijon-style mustard
1/4 tsp black pepper

In medium skillet,heat 2 tsp. oil;add chicken.Cook over medium-high heat,stirring frequently,until golden brown. Remove chicken from skillet,set aside.

In same skillet,heat remaining 2 tsp. oil;add mushrooms and onions.Cook,stirring frequently.until all liquid has evaporated and onions are golden. In small bowl,with wire whisk,combine broth and flour,blending until flour is dissolved;strain and add to skillet.Stirring canstantly,bring to boil.Simmer on low for 10 minutes,stirring frequently. Stir reserved chicken into mixture,simmer 5 minutes.Remove from heat,stir in sour cream,vinegar,mustard,pepper.

Makes 4 Servings

1 FA 2 1/2 P 2V 21C

1 box of Sunshine Oyster Crackers
6 tablespoons oil
1 package (envelope) ranch dressing mix

Mix the oil and the ranch dressing mix together. Pour over crackers and stir.

I put the crackers in a tupperware bowl and pour the dressing/oil mixture over the top, put the lid on it and shake lightly. That's it!! Let them sit for a little while before serving.

20 crackers counts as 1 B and 1/2 FA Selection.

I use the regular ranch dressing mix packet because the reduced fat one is too salty.

Try it. They're delicious. It might be hard to stop at twenty.

This is a great recipe but I omit the oil all together & lightly spray the crackers with olive oil cooking spray.