FEB98 Recipes

Febuary 1998 Recipes

Spicy Chicken Chili

Tip - Rice Pudding

Weight Watcher Chocolate Bars

Tip for English Muffins Pizza

Chili Beans, Border Style

Cheesy Mexican Chicken

Chocolate Chip Cookies

Tip - Luncheon Ideas!

Tip - Crockpot Recipe # 1

Tip - Crockpot Recipe # 2

Vegetable Soup recipe

Help With Sweet Things

Breakfast Parfait

Italian Stir Fry

Crisp Chocolate-Raisin Bars

Something Sweet

Upside Down Pizza

Chocolate Chip Cookie

Spicy Chicken Chili

From the WW magazine

1 tsp. oil
1 lb. skinned, boned chicken thighs, cut into bite sized pieces
1 cup chopped onion
3/4 cup chopped red bell pepper
1/2 cup chopped green bell pepper
2 garlic cloves, minced
3 cups 1/3 less sodium chicken broth, divided
1 cup dried navy beans
1 tablespoon chili powder
1 tsp. dired oregano
1/2 tsp. cumin seeds
1/2 tsp. salt
1/4 tsp. pepper
1 28oz can crushed tomatoes, undrained
1 4.5oz can chopped green chiles, undrained
6 tablespoons shredded sharp cheddar cheese

1. Heat oil in a large nonstick skillet over medium high heat. Add chicken; saute 5 minutes or until browned. Add onion, bell peppers and garlic; saute 3 minutes. Stir in 1/2 cup broth, scraping skillet to loosen any browned bits.

2. Spoon chiken mixture into crock pot. Add remaining broth, beans, and next 7 ingredients (beans through chiles); cover with lid, and cook on high-heat setting for six hours or until beans are tender.

3. Ladle chili into bowls and top with cheese.

Yield: 6 servings (serving size 1 1/2 cups chili and 1 tablespoon cheese).

Per serving: 2 P/M, 1 FR/V, 1 B Cal. 323 (23% from fat) Fat 8.3g (sat. 2.8g); Fiber 5.8g

I thought it tasted great. But it wasn't spicy like the name implies, so if you like spicy foods you may want to add more chili powder or something.

"Tip - Rice Pudding"

When I make rice pudding i use rice (cooked), milk and some sweetener. Put rice in baking dish, cover with milk to which sweetner has been added. Bake till gloden.

If I am making it for one person I use 1/2 cup rice (1B), 1/2 cup milk(1/2M) & 1 tsp sweetener. If I have a fruit left I sometimes add rasins & no sweetener.

If I am going to have it with stewed fruit I do not add the sweetner.

"Rice Pudding"

(makes 4 servings)

2 cups cooked rice
2 cups skim milk
4 pitted dates, chopped
2 tbsp + 2 tsp firmly packed light brown sugar
1/2 tsp vanilla extract
1/4 tsp cinnamon
1 ounce sliced almonds, to garnish

In medium saucepan, combine rice, milk, dates and sugar. Cook over medium heat, stirring frequently until mixture comes to a boil. Reduce heat to low, simmer and stir for 20 minutes, until thick. Add vanilla and cinnamon. Cool. Cover and refrigerate until chilled. Sprinkle with almonds and serve.

Each serving provides:

SELECTIONS: 3/4 P/M, 1/2 FA, 1/2 FR/V, 1B, 30 C
FAT & FIBER: 4 g fat, 2 g dietary fiber

If I made it, I would probably leave out the dates and omit the almonds.

New count: 1/2 P/M, 1 B, 30 C

"Weight Watcher Chocolate Bars"

2 tsp cocoa
3/4 c dry skim milk powder
1 tsp vanilla extract
2 pkgs sweetner (1/2 tsp)
1 tbsp Chunky Peanut butter
1 tbsp raisins
2 inches of banana
1 tbsp water

Mix together. Add 1/2 cup of fruit and fibre cereal (or 3/4 cup of flake cereal, special k or rice krispies). Put onto a sheet of wax paper and form bar. Freeze overnight and eat!! Makes one bar. I usually make 4 or 5 at a time.

2 P/M, 1 F, 1 B, 1 F/V,10 cal

This is my favorite recipe. It sounds a little weird, but trust me, It satisfies the craving!!

"Sloppy Joes"

From The Weight Watchers Complete Cookbook and Program Basics

1 TLB. + 1 tsp. olive oil, or water
1 cup finely chopped onions
1/3 cup EACH celery, carrot, and green bell pepper
1/2 tsp. EACH oregano and thyme
15 oz. extra lean ground beef/10% or less fat (I used extra lean ground turkey)
1 cup chopped canned plum tomatoes with juice
2 TLB. tomato paste
1 TLB. Worcesteshire sauce (I used steak sauce because I was out)
2 tsp. red wine vinegar
1/4 tsp. hot pepper sauce
[I also added several teaspoons of chili powder (--not cayenne!)]
salt and pepper to taste
4 2oz. rolls or hambuger buns

In a medium saucepan, heat oil; add onions, celery, carrot, and bell pepper. Saute, stirring occasionally, until onions are translucent. Add oregano, thyme, and beef, breaking up the meat with a wooden spoon. Saute until meat is no longer pink.

Combine tomatoes, with juice and tomamto paste, and add to beef mixture. Cook for 1 minute. Add Worcesteshire sauce, vinegar, hot pepper sauce, salt and pepper; bring to a boil, lower heat and simmer for 10 minutes, stirring occasionally. Serve on rolls.

4 servings

Each serving provides: 1 FA, 1 3/4 V/FR, 3 P/M, 2 B 18g Fat, 3g Fiber

(I do not count the 1 FA in my count because I eliminate the oil, I do not know what the count would change to in the fat and fiber program...?)

"Tip for English Muffin Pizza"

My family loves pizza... I take English muffins, spread with pizza sauce, top with mushrooms and fat free shredded mozzerella cheese and broil them 2 to 5 minutes.... My kids and my husband love them... They are also easy.. The last thing I want to do when I get home is make a big supper!!

"Salsa Chicken"

Boneless, skinless chicken breasts
Taco seasoning mix (I use Chi-Chi's)
Salsa (mild, medium, hot - it's up to you)

Wash chicken, and dredge in taco seasoning mix. Brown chicken on both sides, cooking through. Pour salsa directly over chicken and heat through.

3 P/M for a chicken breast and 1/2 cup salsa is 1 F/V

"Reuben Chicken"

Boneless and skinless chicken breasts
Sauerkraut, rinsed & drained
Swiss cheese
Thousand island dressing

Wash chicken and brown on both sides. Place in a 13x9 pan. Add sauerkraut on top of breasts. Place a slice of swiss cheese on top of the sauerkraut and top with 1000 island dressing. Bake in a 350� oven for 40 minutes.

4 P/M for the chicken breast and cheese, F/V for the sauerkraut, and either fat selections for the dressing or bonus calories.

My family loves both recipes; even my husband who'll eat chicken but isn't a real big fan of it. Hope they help you.

"Chili Beans, Border Style"

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
Chopped green onion
nonfat sour cream
shredded nonfat cheddar cheese, on top

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.

"Cheesy Mexican Chicken"

6 boneless skinless chicken breasts
2 cups fat free cheddar cheese
1 can Campbell's Healthy Request Cream of Chicken Soup
1/2 cup skim milk
1 pack taco seasoning mix
1 cup crumbled baked Tostitos

Preheat oven to 375 F.

Rinse chicken breasts and place in a 9X13 glass baking dish. Mix 1 1/2 cup cheese, soup, milk, taco seasoning mix and pour over chicken. Sprinkle Tostito crumbs on top and bake for 35 minutes. Sprinkle remaining cheese on top and return to oven for 5 more minutes.

One chicken breast with sauce counts as 3P and 1B and 50 opt. cal.

For a snack at work, I sometimes take baked Tostios and salsa when I buy the Tostitos for this recipe. They count as a bread and the salsa is unlimited.

"Chocolate Chip Cookies"

From the recipe card club "Healthy Meals in Minutes". I made it at Christmas time and the cookies just seemed to disappear with both kids and adults alike.

1/4 c reduce calorie margerine, softened
1/3 c firmly packed brown sugar
1/4 c of granulated sugar
3/4 tsp of vanilla extract
1 egg white
1 1/2 c flour, all purpose
3/4 tsp of baking soda
2 tbsp + 2 tsp of water
1/2 c semisweet chocolate morsels

Preheat oven to 350.

Spray 2 nonstick baking sheets with vegetable cooking spray and set aside.

In a medium bowl, using a mixer set on meduim beat margerine, both sugars and vanilla until fluffy. Beat in egg white. In a small bowl combine flour and baking soda and mix well. Reduce mixer speed to low and alternately beat flour mixture and water into margerine mixture begining and ending with flour. Stir in chocolate morsels.

Drop dough by the teaspoonfuls 1 inch apart on baking sheets. Bake until lightly golden about 10-12 minutes. Place baking sheets on wire rack and cool for 2 minutes. Transfer cookies to rack and cool completely.

Calories per cookie is 76 (24% from fat) Carb: 13 gm, Prot: 1 gm, Sodium: 65 mg, Fat: 2 gm, Cholesterol: 0 mg.

Tips - Luncheon Ideas!"

I used to work at a Pizza place too....oh the food!! I started to eat a salad with lemon juice or low fat dressings.

You could take a raw chicken breast with you and put it on the belt eithe on a thin pizza pan or a deep dish one. (Less grease on thin pans) Then chop up and put on bed of lettuce. I also bought a thermos for soups and would heat them up to boiling in the morning before I left the house and when I ate (6 to 8 hours later) it was just right.

Take yogurt and jello too...low fat and hits the sweet tooth too. Treat your self to a slice of pizza once in a while or a couple of breadsticks....just as a treat....if youtry to quit cold turkey, you will get hit with a major craving in about two weeks and you will go nuts eating...I did that...I felt so ill afterwards...live and learn huh?

Grapenuts cereal makes a great topper for yogurt too. I like dry cereal to so I munch on mini wheats and the cinnamon squares (Health Choice) for a snack. Keep carrots handy and celery too. I like peanut butter on my celery so I go easy with it..high fat and carbo's...go very lite with salt too...holds water!!!

"Tramausi"

From the weight watchers magazine

1 nonfat yogurt - Cappuccino
1 waffle (I use 80 cal belgium waffle)
frozen strawberries and blueberries and rasberries, to equal 1 F

In a glass layer 1/3 of yogurt, fruit, and waffle (broken in little pieces and repeat until mixture is complete. I use the juice from the thawed fruit it gives it more flavor. You can use fresh fruit.

It equals 1 milk, 1 fruit and 1 bread

This is wonderful!

"Tip - Crockpot Recipe"

Found this in my crock pot book....

Dried beans, especilly red kidney beans, should be boiled before adding to a recipe. Cover the beans with 3 times their volume of unsalted water nd bring to a boil. Boil 10 minutes. Discard water after boiling.

Beans must be softened completely before combining with sugar and/or acid foods. (Note: Sugar and acid have ahardening effect on beans and will prevent softening) After boiling beans 10minutes,, reduce heat, cover and allow to simmer 1 1/2 hours or until beans are tendrer. Soaking in water, if desired, should be completed before boiling. Discard water after boiling or soaking.

"Tip - Crockpot Recipe # 2"

I found this in the recipe book that came with my crock pot. I just used ground TURKEY instead of beef...It came out good!

2 pnds ground beef or turkey
2 eggs (or egg beaters)
2/3 quick cooking oats
1 pckg dried onion soup mix
1/2 cup ketchup

Reserve 2 tablespoons ketchuip. Combine beef or turkey, eggs or subs, oats, souip mix, and remaining ketchup. Shape into loaf. Put in crock pot. Top with remaining ketchup. Cover; cook on Low 8-10 hrs (High 4-6) May be doubled for 5 quart models.

I just "smashed" mine into the pot. I had made it hte night before and put it in the frig so the flavors could "set in". It was so easy...I put iot in the pot before I left for the day and when we got home the house smelled so good!!

I also made some chicken soup if you will by accident. I put some chicken breasts in the pot, put some chicken base (you can get it at the grocery really cheap) and put enough water to cover the meat. I let it cook on high about 6 hours or so and then I puyt potatoes in. It too an additional 3 hours for the potatoes to cook. I cut them in chunks and probably used 4 or 5 breasts. When I got ready to put the potatoes in, I took the breasts out and "chunked" them up. I put the lid back on and in three hours or so we ate. So easy. If your chicken is not frozen, chunk the breasts up and the potatoes at the same time. Cook for 6-8 hours....the only seasonings I used were salt, pepper, poultry seasoning and chicken base. Probably about 4 tablespoons of chicken base. ......HAPPY COOKING!!!!!

"Vegetable Soup Recipe"

2 cans Swanson vegetable broth
12 oz. V-8 juice
2- 1/2 bags of any type of frozen vegetables

My sister-in-law told me about a vegetable soup she makes. It only takes about 15 minutes. I like to warm it up when I get home at 5:30 after work with 3 hungry kids to feed (and I can't eat what I've fixed for them). It holds me over during a critical time.

(I use 1/2 bag of two types of frozen vegetables for variety) You could also use a whole bag of one type or put your own fresh veggies in but the frozen are quick and easy. A can of tomatoes is also good in it.

Heat the broth and V-8 until steaming. Add vegetables and simmer until vegetables are cooked. It's all free and legal and very filling. Makes a small meal that follows much more satisfying and it's an easy way to get all those veggies and fiber in! I make a batch on Sunday night and it lasts me 5 evenings.

"Potato Wedges"

Oprah Winfreys cook Rosie has a cookbook out that has a reciepe for potato skins.

You use one egg white (whisked) add seasoned - cajon spices, put egg whites in a bag, then put potato skins in the bag, coat evenly, spread evenly on a flat tray, put in the oven on high, you may also spronkle with salt if you like and bake till crisp. do not coat too much.

"Help with Sweet Things"

Luckly I don't have a really sweet tooth but here are some ideas from WW friends (but this doesn't stop me still having to modify my eating!):

*Cottage cheese with low cal jam on raisin toast.
*Cripsbread with honey
*Fruit
*Not leaving it too long between meals so that you are tempted.
*Make sure you are eating your bread and fruit selections - you might just be hungry.

"Breakfast Parfait"

In a large glass or bowl (16 oz or more) layer:
1 belgan waffle riped up into pieces toasted well, not burned
1 cup of non fat plain yougurt
1 cup or so of frozen mixed berries, not in sugar syrup
- or fresh berries or fruit
1 pinch of sugar, or artifical stuff

Layer this in the glass/bowl and make it look pretty! Top it with the pinch of sugar. I use the frozen berries and put them in the fridge the night before so they defrosted a bit and make their on juice.

The first time I made this I started in a big mug (10 oz) but I didn't get everything in. So I transfered the whole thing to a beer tankard and then it fit. I left the glass out, when my fiancee came over later he thought that I was drinking first thing in the morning. i told him it was the only thing that would hold my breakfast. I don't think he believed me :)

This counts for 1 fruit, 1 Milk/protein, 1 bread and maybe 1 fat (look at the box of waffles that is where it will come from. If fat is 50% or more of the total calories then I'd count it as a fat too)

I CAN EAT THIS ALL THE TIME!!

"Italian Stir Fry"

From the week one freedom plan book

1/2 cup sliced green bell pepper
1/2 cup onion
1/2 cup mushrooms
1 tablespoon of flavored vinegar
1 teaspoon olive oil
dash of garlic powder & oregano & pepper
1/2 cup tomato sauce
1 chopped baked skinless chicken breast
1 cup cooked pasta, or rice

In large nonstick skillet, saute the green bell pepper, onion, and mushrooms with vinegar, olive oil, and garlic powder, oregano and pepper. Add tomato sauce and the chopped chicken breast. Heat through. Toss with the cooked pasta, or rice.

It's counted as: 1 fr/v 1 fat 3 P/M and 2B

If I come across any more I'll post them. But you can pretty much make up your own stir fry with any veges that you like and add some cooked chicken or beef and use a sauce of your choice like the tomato one above or I like teriaki sauce. I buy a ginger stir fry sauce in the refrigerated section of the store that is fat free and has only 60 calories per 1/4 cup. I use that with veges and chicken pieces and serve over rice. Kathy

"Bean Casserole"

(Makes 6 servings)

It was the March, 1996 issue of "Weight Watchers", page 70.

6 3/4 ounces great northern beans, rinsed and soaked overnight
1 cup boiling water
2 ounces kielbasa, chorizo or other sausage, cut into 1/2" dice
1 cup chopped onion
1/2 cup chopped carrot
2 large garlic cloves, minced
2 (6 oz) chicken thighs, skinned
2 cups stewed tomatoes
1/4 cup chopped celery
1/2 teaspoon dried marjoram leaves
1/2 teaspoon black pepper
1/4 teaspoon dried leaf sage
1 bay leaf
1/8 teaspoon ground cloves
1/4 cup minced parsley
1/2 teaspoon salt

1. In slow cooker, combine beans and boiling water. Cover and set aside.

2. Place medium nonstick skillet over medium heat. Add sausage and saute until lightly browned, 4-5 minutes.

3. Add onion, carrot and garlic; saute until garlic is golden, about 4 minutes.

4. Combine sausage mixture, chicken, tomatoes, celery, marjoram, pepper, sage, bay leaf and cloves with beans in the cooker; set on low and cook 10-12 hours. Stir in parsley and salt just before serving.

Serving (1 1/3 cups) 1 1/4 V, 1 P, 1 1/2 B

Per Serving: 218 cal, 5g fat, 2g sat, 24 mg chol, 53 mg sod, 30g car, 16g fib, 14g pro, 111 mg calc.

"Crisp Chocolate-Raisin Bars"

1 1/2 oz Rice Crispies
1/2 cup raisins (plumped in hot water then drained)
1/4 cup chunky peanut butter
2 oz semisweet or milk chocolate (or 1 oz of each)

Line 7 3/8 x 3 5/8 x 2 1/4-in. loaf pan with wax paper allowing paper to overlap sides of pan; set aside.

In 1-qt. bowl combine cereal and raisins. In double boiler, combine peanut butter and chocolate and cook over warm (not boiling) water, sirring constantly until choc. is melted and mixture is thoroughly combined, about 5 minutes; quickly add choc. mixture to cereal mixture and, using a fork, stir until combined.

Transfer to lined pan and press mixture down in pan to form a smooth rectangle. cover with overlapping wax paper and insert another pan. Set a number of cans in pan to weigh it down; transfer to freezer and let mixture freeze for 1 hour.

Turn chocolate mixture out of pan and cut into 8 equal bars. Serve immediately or store in refrigerator or freezer until ready to use.

Makes 8 servings, 1 bar each.

Each serving provides: 1/2 protein, 1/2 fat, 1/2 fruit, 60 optional calories

They're delicious and on hand when a craving hits. Enjoy

"Something Sweet"

1 small can crushed pineapple, (do not drain)
2 packs of Alba or WW double fudge drink mix

This is going to sound weird but it tastes very good and chocolately...

Mix 1 small can crushed pineapple (do not drain) with 2 packs of Alba or Weight Watchers double fudge drink mix. You can either freeze this or eat at room temp.

2 fruits and 2 milks.

Good for a quick sweet fix!

"Calorie Tips"

I have no-sugar Quik in skim milk (40 cal),
Carnation non-fat and no-sugar hot cocoa (25 Cal),
Edy's triple chocolate lowfat no-sugar ice-cream(to die for) (100 cal 1/2 cup) or
ww chocolate frozen treat (Mousse bars?)

I am a choco-holic.

"Upside Down Pizza"

Here is a great family recipe that I use quite often

1 lb ground round or turkey
1/4 cup chopped celery
1/2 tsp salt and pepper
dash of garlic powder
1 1/2 cup sliced vegetables (whatever you like)
2 cups tomato sauce
8 oz shredded lite mozerella cheese
1 (8 oz) can crescent rolls (there are reduced fat ones now)

Place browned meat in the bottom of a 13x9 casserole dish. Add vegetables, seasonings, then tomato sauce, then cheese. Top with rolls. Bake at 350 degrees for 30-35 minutes.

Makes 8 servings: each 2 1/2 P/M, 1B, 1V

"Chocolate Chip Cookies"

This recipe is from the WW recipe cards/new cookbook

3/4 cup reduced calorie tub margarine
1/4 cup + 2 tbs frozen pineapple juice concentrate, thawed
1/4 c granulated sugar
1 sp vanilla extract
1 egg, room temp
1 1/2 c + 3 tbs flour
1/2 tsp salt
1/4 tsp baking soda
3/4 c currants or dark raisins
3 oz semisweet choc chips

Preheat over 350 degrees.

Lightly spray a large cookie sheet with nonstick cooking spray. In large bowl, beat together the margarine, pineapple juice concentrate, sugar and vanilla until light and fluffy. Beat in the egg until smooth. In a separate bowl, stir together the flour salt, and baking soda. Add the dry ingredients to the margarine mixture inthree parts, beating untiljust incorproatedaftereach addition. Stir in the currants and chocolate chips.

Drop the batter by rounded tbs. onto the prepared cookie sheet tomake 18 cookies. Bake until the cookies are set on tap anf firm to the touch 8-9 min. Cool on wire rack.

Each serving provides: 1 Fat, 1/2 Bread, 1/2 Fruit, 45 Optional Calories

Serving Size: 1 cookie

Serves 18

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