March 98 Recipes

March '98 Recipes!

Beef-Mushroom Noodle Casserole

Beef and Snow Pea Stir-Fry

Vegetable Pasta Sauce

WHATEVER! salad

Low Fat Sloppy Joes

Cannellini Tuna Salad

Chicken Marguerite

Sauerkraut Salad

Russian Dressing

Pineapple mix #1

Pineapple mix #2

Apricot Foldovers

Chocolate Raspberry Squares

Raisin Buttermilk Pie with Rice Crust

Chocolate Berry Suprise

Lofat Strawbery Shortcake

Apple Brown Betty

Chicken Taco Sandwiches

Chili Con Carne

Brocoli And Cheese Potatoes

Ranch Salad Dressing

Super-Easy Chicken Manicotti

Mexican Cheesy Chicken

Upside Down Pizza

Tip 1 - prepare ahead

Red Hot Beans and Rice recipe

Tip # 2 - Substitutes for Majonnaise

Pistachio Pudding/Crushed Pineapple Dessert

Chocolate tip 1

Chocolate tip 2

Prepare Ahead Tips

Crockpot Chicken Stroganoff

Roast Beef Stroganoff

Roasted Vegetables with Radiatore

Mini Meat Loaves with Chunky Tomato Sauce

Sweet and Sour Veggies

Simple Vegetable Meal

Old-Fashioned Meatloaf

A Penne For Your Thoughts

Chicken Cacciatore With Linguine

Totaly Free Dinner

Vegetable Pocket

Red Wine Chicken

Beef-Mushroom Noodle Casserole

Serves: 6

FILLING:
2 cups finely chopped onions
1 large garlic clove, minced
2 teaspoons dried oregano
1 teaspoon dried basil
8 ounces lean ground beef, crumbled
1 pound mushrooms, thinly sliced
1 1/2 tablespoons all-purpose flour
4 fluid ounces dry white wine
Freshly ground black pepper, to taste
NOODLES:
1 jalapeno pepper, minced
1 large garlic clove, minced
1/2 teaspoon ground cumin
3/4 cup plain nonfat yogurt
1 1/2 cups nonfat cottage cheese
1/2 cup sliced scallions
1 1/2 ounces
Parmesan cheese, grated
1 1/2 tablespoons all-purpose flour
1/4 teaspoon salt
5 1/2 cups cooked
egg noodles (hot)
1/2 teaspoon paprika

1. Preheat oven the 350�F. Spray a 2-1/2 quart casserole dish with nonstick cooking spray.

2. To prepare filling, spray large nonstick skillet with nonstick cooking spray; place over medium heat 30 seconds. Add onions and saute until softened, 3-5 minutes. Add garlic, oregano and basil, cook 1 minute longer.

3. Add beef and saute until lightly browned, 3-5 minutes. Add mushrooms and saute until tender, 3-4 minutes. Stir in flour, then wine and pepper; cook, stirring occasionally, until thickened, 2-3 minutes. Set aside.

4. To prepare noodles, spray small nonstick skillet with nonstick cooking spray; place over medium heat 30 seconds. Add jalapeno pepper, garlic and cumin; cook until fragrant, 1 minute. Remove from heat; stir in yogurt.

5. In large bowl, combine cottage cheese, yogurt mixture, scallions and all but 2 tablespoons of the Parmesan cheese. Stir in flour and salt; add cooked noodles and stir gently.

6. Turn half of the noodle mixture into prepared casserole dish. Top evenly with beef mixture and cover with the remaining noodle mixture. Sprinkle with remaining Parmesan cheese and paprika. Bake until bubbly, 40-45 minutes. Let cook 10-15 minutes before serving.

Each serving: (1-1/2 cups) 2 V, 1-1/2 P, 2 B 25 C.

"Beef and Snow Pea Stir-Fry"

1 TBL + 1 tsp vegetable oil
15 oz boneless beef loin or round steak, into strips
8 medium scallions, sliced
1/2 medium red bell pepper, sliced
1 cup sliced mushrooms
1 cup snow peas
2 cups cooked long-grain rice, hot

In wok or large nonstick skillet, heat oil; add beef. Stir fry beef until lightly browned and cooked though. Remove from wok, set aside. Add scallions and red pepper to wok, stir fry 1 to 3 minutes.

Add mushrooms and snow peas; stir fry 1 to 2 minutes longer until vegetables are tender crisp. Return beef to wok; toss to combine with other ingredients.

Spoon 1/2 cup rice onto four plates; top with 1/4 of beef mixture.

Serves: 4

Each serving: 1 FA, 1 1/2 V, 3 P, 1 B

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I don't know how your family feels about Chinese, but we often have it for dinner. You can use a little chicken, shrimp, or beef, and load it up with veggies -- whatever kind your family likes.

Use minimal oil (just to keep it from sticking), and skip the margarine when preparing the rice... you don't need it!

Just measure your rice, and keep the protein to a minimum, and you've got an easy WW dinner. I also choose to marinate chicken in low-sodium soy sauce for a little zip.

"Spaghetti Pie"

I just made this tonight--filling as ever, and even my very finicky hubby loved it!

CRUST:
1 pound lean ground beef
1/2 cup bread crumbs
1 tsp. cumin or other spices you like
FILLING:
4 ounces spaghetti (cook it)
1 egg
1/4 cup parmesan cheese
TOPPING:
2 cups spaghetti sauce
1/4 cup mozzerella cheese

Mix the crust ingredients in a bowl. Press into a nine-inch pie pan (press it very thin because it will shrink when baking). Bake at three-hundred-fifty degrees for thirty minutes.

Mix the filling ingredients and put onto baked crust.

Top with spagetti sauce and cheese. Cook for 10 more minutes. Yum!

Cut the pie into four pieces.

Each piece counts as four P/M and one Bread!! Not bad!!

Serve with a salad and Voila! Easy dinner!

"Pizza"

pita bread
tomato sauce
vegetables
low fat cheese

This is a simple and quick meal.

I take pita bread the thin kind not the greek style because it weights too much.

I top it with tomato sauce the right amount of low fat cheese - not too much now and veggie toppings put it in the oven on 350 to 400 and bake for 20 minutes.

It's great and I like it better than the regular pizza now it's not so rich.

"Vegetable Pasta Sauce"

crushed tomatoes
mushrooms
green peppers
zuccinni
garlic
any veg really you want to stew up

Simmer for 20 minutes or so and put it over the right amount of pasta.

"WHATEVER Salad"

This salad has been a lifesaver for me. I keep the ingredients on hand at all times!

salad greens
chopped tomatoes
radishes etc.
6 olives
1 small can tuna (water packed), drained
2 tsp fat-free Parmesan
2 T Marzetti fat-free Italian dressing
white balsamic vinegar, to taste

Begin with a large bowl of salad greens ( the Italian blend in the bag is a great short cut); add chopped tomatoes, radishes, etc.; 6 ripe olives; small can of water packed tuna, drained; 2 tsp. of fat-free Parmesan cheese; and 2 T. of Marzetti fat-free Italian dressing mixed with white balsamic vinegar (to taste).

2-3 F/V, 1 F, 1 P, about 30 C

This is surprisingly filling and is good with your choice of bread. If someone finds the exchanges in error please let me know since this is not an "official WW" recipe.

"Low Fat Sloppy Joes"

This is a great recipe -- the amounts are for block party portions -- it's easy enough to cut down.

2 lbs extra lean ground turkey (or ground beef)
1/2 C chopped green bell pepper
1 1/2 C chopped onions
2 cloves (I use MUCH MUCH more)
2/3 cup water
1/2 C ketchup (I use a little more)
2 TBL prepared mustard (I use dijon)
2 tsp chili powder
1 1/2 tsp ground cumin (cominos)
1/2 tsp salt
1/2 tsp pepper
2 (8 oz) cans tom sauce
1 (15 oz) can kidney (or black) beans
1 (14 oz) can whole tomatoes (squished) Hamburger buns

Brown 1st 4 ingredients - remove from heat, drain & strain and return to pan.

Add the rest of the ingredients (minus the buns). Stir well & bring to a boil; cover.

Reduce heat & simmer for 1/2 hour (can be less) stirring occasionally.

8.4 grams fat per 2/3 cup serving.

***I use potatoes - diced - and halve the amount of meat...it works really well.

It seems like a whole lot - but it is easy & fast fast fast! and best of all -- it tastes great!

I got this recipe from Cooking Light -- it is a wonderful magazine filled with healthy recipes and good ideas.

"Cannellini Tuna Salad"

I love this for lunch at work--it is one of those put in a tupperware bowl and carry anywhere servings.

6 oz rinsed canned white kidney (cannellini) beans
6 oz cooked or canned tuna (water packed)
2 tablesppon each chopped fresh basil
fresh squeezed lemon juice
water
2 teaspoons olive oil
2 cups Chopped lettuce (I love the bag varieties)

Combine all ingedients, except lettuce, toss and mix.

Serve on lettuce (I do end up mixing it up at serving time)

1B 2P 1V 1Fa (this may have changed with the new exchanges)

Taken from WW Meals in Minutes Cookbook

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I made this recipe this weekend, but omitted the olive oil and added minced garlic and black pepper. Then I mashed it to make a spread which I ate with pita chips I baked in the oven. Very good and easy.

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I usually make this into two servings:

6 ounces of tuna counts as 3 proteins. 6 ounces of beans counts as 3 Breads. The rest of the recipe is freebies.

SO, two servings would be 1.5 B and 1.5 P.

"Chicken Marguerite"

Source: Weight Watchers Slim Ways Chicken

2 tablespoons olive oil
1 tablespoon minced garlic
3/4 teaspoon salt
1/2 teaspoon cinnamon
1/2 teaspoon black pepper
3 pounds chicken (one whole) skinned, cut into 8 pieces
1 lb (4 oz) red potatoes, 1/8' slices
1/4 cup white wine vinegar

Here's another "complete" meal, just add a salad or other vegetable!

Preheat oven to 375�. Spray 8' square baking pan with nonstick cooking spray.

In large bowl, combine oil, garlic, salt, cinnamon, and pepper. Add chicken and potatoes; toss well to coat thoroughly. Arrange chicken in single layer in prepared baking pan; add vinegar, then top evenly with potatoes.

Bake 40-50 minutes, until potatoes are tender, chicken is cooked through, and thigh juices run clear when pierced with a fork.

Serve topped with pan juices.

Serves: 8

Each serving: 3/4 FA, 2 P, 1/2 B

"Sauerkraut Salad"

1 can Sauerkraut, Shredded
1 c Sugar
1/4 c Oil
1/3 c Vinegar
1 small Onion, Chopped
1/2 Bell Pepper, Chopped
1 Carrot, Chopped

Drain the Kraut, mix the oil and sugar and vinegar together, stir until the sugar is melted, add the rest and stir well, allow to set in refrigerator for several hours.

4 servings

"Russian Dressing"

majonnaise
catsup
relish

I used to make my own Russian Dressing years ago. Its just mayonnaise, catsup and relish. Use low cal mayo so you can have more of it. I just mixed it to taste.

"Pineapple Mix # 1"

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

1 small can crushed pineapple
Alba or Weight Watchers double fudge drink mix

Mix small can crushed pineapple (do not drain) with packs of Alba or Weight Watchers double fudge drink mix.

You can either freeze this or eat at room temp.

fruits and m (ilk)?

"Pineapple Mix # 2"

crushed pineapple
vanilla alba
a little coconut extract.

Blend it together, stick it in the freezer. YUMMMM!

Haven't tried pineapple with chocolate, but I'll give it a try!

"Bake Apples"

These have become a favourite dessert for me. I love apple pie, but don't want all the fat and calories of the crust. They're also very easy.

1 apple
1 tbsp brown sugar
allspice
cinnamon
1 tsp low cal margerine

Core a Mac apple, and mix 1 tbsp of brown sugar, a little allspice and cinnamon and put in the hollow part. Top with a tsp of low cal margarine.

Baked in 400 oven until done (I've never timed it, just put them in while I'm having dinner and look in after a while)

1 FR, 45 cal and 1/2 FA.

"Apricot Foldovers"

Serves: 4

6 dried apricot halves, finely chopped
2 TBL golden raisins, finely chopped
2 tsp granulated sugar
2 tsp red.cal apricot spread (16 cal per 2 tsp)
4 ready to bake refrigerated buttermilk flaky biscuits, (1 oz each)
1/2 tsp confectioners' sugar

Preheat oven to 400�F.

In small bowl, combine all ingredients except biscuits and confectioners' sugar; set aside. Carefully separate each biscuit into 4 thin layers of dough. Spoon an equal amount of apricot mixture onto center of each layer of dough and fold each in half, turnover style, using the tines of fork to press edges to seal.

Transfer foldovers to nonstick baking sheet and bake until golden brown, 8-10 min.; transfer to wire rack to cook.

To serve, using a small tea strainer, sift and equal amount of confectioners' sugar over each foldover.

Each serving (4 foldovers): 1/2 FR, 1 FA, 3/4 B, 15 C

"Chocolate Raspberry Squares"

Serves: 8

3/4 cup thawed frozen apple-raspberry juice concentrat
3 large egg whites or 1/4 cup egg substitute
2 TBL + 2 tsp reduced calorie tub margarine, melted
2 tsp vanilla extract
1/2 cup all purpose flour
1/4 cup whole wheat flour
1/4 cup unsweetened cocoa powder
1/2 tsp double-acting baking powder
3 TBL whipped cream cheese

Preheat oven to 350�F.

Spray an 8-inch square baking pan with nonstick cooking spray; set aside. In small bowl, whisk together juice, egg, margarine and vanilla; set aside. In medium bowl, whisk together white and whole-wheat flour, cocoa, and baking powder. Whisk in juice mixture. Pour into prepared pan.

Bake until cake tester inserted in center comes out almost clean, 15 min. Cook in pan on rack. Using long spatula, remove from pan; place on cutting board. Spread cream cheese evenly over top; cut into 16 squares.

Each serving (2 squares): 1/2 FA, 3/4 FR, 1/2 B, 20 C

"Frozen Fruit"

Any kind of fruit:
grapes
bananas
etc.

One thing I really like is frozen fruit. (Of course in winter, this is not quite as desirable for some folks!)

I portion out grapes into ziplock bags and freeze them, as well as bananas, wrapped in foil.

Once the bananas are frozen, I either eat them tha...

"Bread Pudding"

One of my favorite desserts is bread pudding. I eat it also as a breakfast.

? cup skim milk
? egg
? packets of Equal or to taste
little bit of vanilla
slice of bread that I have sprinkled with cinnamon torn up

Mix up the first things & then soak bread in mixture for ? min.

Then sprinkle with nutmeg and bake at for ? min

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Eva's Comment:

Sorry, there were some problem with the recipe exchange at this time and numbers were left out and recipes cut off.

"Mud Pie"

This is an old WW recipe

24 (2 1/2") graham crackers, crushed
2 T plus 2 t margarine, melted
1 c red.cal. chocolate pudding (prepared but not chilled)
12 ozs non fat chocolate ice milk or yogurt, softened
1 T + 1 t chocolate syrup
1/2 c whipped topping

Combine crumbs & margarine...press into a pie pan. Cover & refrigerate 10 minutes.

Ad filling to pan & refrigerate until firm. Spread softened yogurt over pudding. Cover & freeze 4 hours.

Slice into 8 pcs & top each with 1/2 t chocolate syrup & 1 T whipped topping.

Serves 8: 1 B, 1 Fa, 1/2 P/M, 1/2 Fr/V, 30 bonus calories

"Raisin Buttermilk Pie w/ Rice Crust"

This recipe comes from my FAVORITE dessert cookbook- the old "Low-Cal Desserts" a WW magazine
cookbook (1985).

1 1/2 c cooked rice
4 eggs (can use eggbeaters), divided
1/4 c granulated sugar, divided
Few grains salt
3 Tblsp flour
1/4 tsp grnd cinnamon
1 tsp vanilla extract
1 c skim milk
3/4 c buttermilk
1/2 c dark raisins

350 F degree oven.

Med. bowl- combine rice, 1 egg, 2 tsp sugar, cinnamon, & salt-blend. Spray 9" glass pie plate w/ Pam. Press rice mixture into pan w/ back of spoon. Bake 10-12 min. until set. Remove from oven- cool.

In med. bowl, whisk together- remaining 3 eggs, 3 Tblsp + 1 tsp sugar, flour & vanilla- til smooth. Whisk in milk & buttermilk & raisins. Place pie plate in oven & fill with custard mixture (will reach almost to top).

Bake about 45 min. or until set, puffed & golden on top.

Makes 8 servings.

Each serv: 1/2 Brd, 1/2 Fruit, 1/4 Milk, 30 bonus cal.

"Chocolate Berry Suprise"

1 pkg Weight Watchers Chocolate Shake mix
1/2 C Cold Water
1/2 C Frozen Mixed Berries
1/4 C Vanilla Cream Nonfat Yogurt

Throw it all in a blender and mix. Put some whip topping like Cool Whip Free on top and enjoy.

1 1/4 P, 1/2 F/V, Optional cals on the whip topping.

Very nummy

"Lowfat Strawberry Shortcake"

1 frozen belgium waffle 1gr. fat
half cup fresh strawberries mashed
2 tbls. n/f coolwhip.

yummy!!!

Total fat: 1.5 grams, fiber: 4, cal. 150.

"Apple Brown Betty"

Source: Weight Watchers Dessert Plan

1 small apple
3 tablespoons graham cracker crumbs
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
2 teaspoons reduced-calorie margarine, melted

Here's a SIMPLE single serving dessert when you're craving something sweet.

Preheat oven at 375�. Peel, core, and slice apple; sprinkle with graham cracker crumbs, cinnamon, nutmeg. Drizzle margarine over top, and bake for 30 minutes. Sprinkle with sugar substitute if desired.

Each serving: 1 FR, 1 B, 1 FA

"Chicken Taco Sandwiches"

5 ounces skinless boneless chicken breast
1 garlic clove, minced
1/2 teaspoon oregano leaves
1/2 teaspoon ground cumin
2 tablespoons medium-hot salsa
2 (2 oz.) rolls, split
1 cup shredded lettuce
1 cup diced tomatoes
3/4 ounce sharp cheddar cheese, grated
2 tablespoons nonfat sour cream

In small saucepan, combine chicken, 1/2 cup water, garlic, oregano and cumin. Cover and bring to a simmer over medium heat; reduce heat to low, turn chicken, and simmer until cooked through, 10-12 minutes.

Remove chicken to plate and let cool; shred with fork. Return cooking liquid to high heat and cook, stirring often, until reduced to 2 tablespoons, about 1-2 min.; add chicken and stir to coat.

To assemble sandwiches, spread 1 tablespoon salsa on bottom half of each roll and top with half each of shredded chicken, lettuce, tomatoes, cheese, and sour cream. Cover with top half of roll.

Serves: 2

Each serving: 1 1/4 V, 1-1/2 P, 2 B, 10 C

* I've even omitted the bread, and served this on lettuce for a WW chicken taco salad!

"Chili Con Carne"

2 teaspoons olive or corn oil
1 1/2 cups chopped onions
13 ounces lean ground beef (less than 10% fat)
2 tablespoons chili powder
1/2 teaspoon ground cumin
1 1/4 cups tomato puree or sauce
1/2 cup beef broth
1 tablespoon unsweetened cocoa, dissolved in
2 tablespoons hot water
1 teaspoon dried oregano
8 ounces drained cooked beans

Place large nonstick skillet over medium-high heat 30 seconds. Add oil, heat 30 seconds. Add onions and beef; cook, stirring often, until onions are golden brown, 10-12 minutes.

Reduce heat to medium low; add chili powder and cumin. Cook, stirring occasionally, 5 minutes. Add tomato puree and broth; cook, stirring occasionally, 20 min.

Add cocoa mixture, oregano and beans; cook 5 min. longer.

Serves: 4

Each serving (1 1/4): 1/2 FA, 2V, 1 1/2 P, 1 B, 6 C

* Vary it by adjusting the proportions of meat to beans, substituting ground turkey or pork for beef or by adding a spoonful or two of chipotle in adobo. Tastes even better a day later!

"Brocoli and Cheese Potatoes"

It is so easy to make the brocoli and cheese potatoes yourself. I make it all the time.

potatoes
broccoli
cheese

I bake the potatoe in the microwave and cook the brocoli in the micowave.

I then cup up the potato and place the brocolic on top and top it with cheese (cheddar, swiss, or anytype).

I put the potato in a bowl and top it with the vegetable and cheese and cover it so the cheese melts.

I take it to work for lunch.

It is delicious. Hope this helps.

"Chocolate Tip # 1"

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

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

fruits and m (ilk)?

"Chocolate Tip # 2"

I like a similar treat: crushed pineapple with vanilla alba and a little coconut extract. Blend it together, stick it in the freezer. YUMMMM!

Haven't tried pineapple with chocolate, but I'll give it a try!

"Ranch Salad Dressing"

non-fat milk
non-fat sour cream
mayonnaise

What about ranch salad dressing? Right now I am using a ranch dressing mix with non-fat milk and non-fat sour cream. But it doesn't satisfy the tast I want so I take 1 tsp of real mayo and mix it in with about 3 tbs. of the milk/sour cream mixture.

This way I get that real ranch taste and not a lot of fat. It's about 4 grams.

I just don't like those bottled fat free dressings. They taste too tangy or sugary.

"Super-Easy Chicken Manicotti"

1 jar (30 oz) spaghetti sauce
1 tsp garlic salt
1 1/2 lbs chicken breast tenders
14 uncooked manicotti shells (8 oz)
2 cups reduced fat shredded mozzarella cheese (8 oz)
OPTIONAL:
1 can (2 1/2 oz) sliced ripe olives or mushrooms, drained.

1. Spread about 1/3 of the spaghetti sauce in ungreased rectangular baking dis (13x9)

2. Sprinkle garlic salt on chicken.

3. Insert UNCOOKED chicken into UNCOOKED manicotti shells, stuffing from each end of shell to fill if necessary

4. Place shells on spaghetti sauce in dish.

5. Pour remaining spaghetti sauce evenly over shells, covering completely.

6. Sprinkle with olives (mushrooms) and cheese covering completely.

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

8. 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.

Because the New Program (I feel) is so inexact in its measurements, the count on this is kind of tough. However, for every 3 manicotti, it comes out to approx. 5 oz UNCOOKED chicken, 2 breads, and the rest depends upon what kind of sauce and cheese you use and whether or not you use the olives.

Just take all those ingredients and divide by 14, and you'll have your calorie/portion count per shell.

Make 3 shells your serving. It's delicious!

"Mexican Cheesy Chicken"

6 Boneless Chicken Breasts (I made them 4 oz each)
2 cups reduced fat (or fat free) 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 (measure after crushing)

Preheat oven to 350F.

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 cheese, put all of it in the mixture. It doesn't do very will in dry uses.

ALSO NOTE: This works very well prepared ahead, but don't sprinkle on crushed chips until it goes in the oven, otherwise the chips will get soggy.

Connie's count is 4 Proteins, 1 Bread, and 40 optional calories.

I suppose you could adjust it if you are using fat free cheese or different sized cutlets. Just make sure you divide up everything by how many portions you are making.

"Upside Down Pizza"

1 lb. Ground round or turkey
1/4 cup chopped celery
1/2 tsp. salt and pepper
dash of garlic powder
1 12/ cups sliced vegetables (I use frozen package mixture)
2 cups tomato sauce
8 oz shredded lite mozzarella cheese
1 (8 oz) can crescent rolls

Place browned meat in the bottom of a 9x13 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

"Tip # 1 - Prepare Ahead"

Tips on things to prepare ahead for the coming week.

I have been puchasing fat free muffin mixes and baking 2 dozen muffins on Sunday. My husband & I have those for breakfast. I think they are Betty Crocker or something like that. You just add water, mix & bake.

Then I bake potatoes & yams, enough for the week & refrigerate in zip lock plastic bags.

I also bake chicken breasts with just seasoning & refridgerate in tupperware or zip lock bags. Then each night we might warm them up with bbq sauce one night, terriyaki the next, or use them for chicken & rice burritos etc.

I also baked a pan of spanish rice which my husband loved & we ate that throughout the week as well.

I hope this helps. I just started doing this every Sunday this month due to not feeling like cooking after getting of work during the week, along with trying to work out etc...

"Red Beans and Rice Recipe"

Source: WW Magazine August 1993

1 T + 1 t olive or veg oil
1 C low tomato sauce
1 C chopped onion
1/4 t salt
1 C chopped green pepper
1/4 t ground red pepper
2 garlic cloves, crushed
1/4 t ground cumin
1 C chopped tomatoes
2 C cooked ins. brown rice
1 C frozen corn kernals
1/4 C nonfat sour cream
1 C chopped mushrooms, optional
8 oz drained rinsed cooked red kidney beans

In lg. nonstick skillet, heat oil; add onion, g. pepper & garlic. Cook, stirring occasionally 5 min. til vegies are tender. Add tomatoes, beans, corn, mushrooms, t. sauce, salt, red pepper, cumin and 1/2 C. water; stir to combine. Simmer uncovered 10 min.

To serve, spread rice on serving platter, mounding edges slightly. Spoon bean mixture into center of rice; top w. sour cream. Another option is to mix everything.

Each serving provides: 1 Fat; 1 P/M; 3 F/Veg, 1 1/2 Bds.

We had this at a cooking demo at our meeting the other day and it was excellent.

"Tip # 2 - Substitutes for Majonnaise"

Substitutes for majonnaise

Low-fat plain yogurt is usually a good substitute for mayo in salads like tuna, chicken, pasta, etc. However, I don't think I could stand it spread on bread for a sandwich. The only thing I've ever used on bread if the low-fat or no-fat mayo.

"Pistachio Pudding/Crushed Pineapple Dessert"

? package of instant pudding
? cup of crushed pineapple with juice
? cup of plain yogurt

Mix all three ingrediants in a bowl and chill. Makes ? servings.

I still use this recipe but I use vanilla pudding.

enjoy!

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Eva's Comment:

Sorry, there were some problem with the recipe exchange at this time and numbers were left out and recipes cut off.

"Chocolate Berry Suprise"

1 pkg Weight Watchers Chocolate Shake mix
1/2 C. Cold Water
1/2 C. Frozen Mixed Berries
1/4 C. Vanilla Cream Nonfat Yogurt

Throw it all in a blender and mix. Put some whip topping like Cool Whip Free on top and enjoy.

11/4P 1/2 F/V Optional cals on the whip topping

Very nummy

"Prepare Ahead Tips"

I just came across this new forum and saw this thread. I am in the same boat as you all, looking for ways to make things ahead.

I have been puchasing fat free muffin mixes and baking 2 dozen muffins on Sunday. My husband & I have those for breakfast. I think they are Betty Crocker or something like that. You just add water, mix & bake.

Then I bake potatoes & yams, enough for the week & refrigerate in zip lock plastic bags.

I also bake chicken breasts with just seasoning & refridgerate in tupperware or zip lock bags. Then each night we might warm them up with bbq sauce one night, terriyaki the next, or use them for chicken & rice burritos etc.

I also baked a pan of spanish rice which my husband loved & we ate that throughout the week as well.

I hope this helps. I just started doing this every Sunday this month due to not feeling like cooking after getting of work during the week, along with trying to work out etc... Any one else have any ideas?

"Crockpot Chicken Stroganoff"

6 boneless chicken breasts
1 can cream of mushroom soup (I use fat-free)
1 large carton fat-free sour cream
1 package onion soup mix

Put the chicken breasts on bottom of crockpot.

Mix Cream of Mushroom Soup - sour cream and onion soup mix. Pour over chicken breasts and cook for 4-6 hours.

I serve this over rice or noodles.

"Roast Beef Stroganoff"

Serves: 4

1 teaspoon vegetable oil
3 cups sliced mushrooms
2 cups sliced onions
1 cup low-sodium beef broth
2 tablespoons red wine vinegar
1-1/2 teaspoons chervil leaves
1/2 teaspoon thyme leaves
12 ounces lean roast beef, cut into thin strips
1/2 cup nonfat sour cream
1/4 teaspoon salt
Freshly ground black pepper to taste

In large nonstick skillet heat oil; add mushrooms and onions. Cook over medium high heat, stirring occasionally, 5-7 minutes until mushroom liquid has evaporated and onions are golden brown. Stir broth, vinegar, chervil, and thyme into vegetable mixture. Bring liquid to a boil. Reduce heat to low cook, covered, 5 minutes, until flavors are blended.

Stir roast beef, sour cream, salt and pepper into vegetable mixture. Cook, stirring constantly, just until heated (do not boil).

Each serving: 1/4 FA, 2-1/2 V, 3 P, 15 C

"Roast Vegetables with Radiatore"

Here's a recipe which will come in handy once my garden starts overflowing! Just multiply the amounts per serving: Source: Weight Watchers Vegetable Plan

1/4 cup eggplant
1/4 cup yellow squash
1/4 cup green squash
1/4 medium red bell pepper
1/4 medium green bell pepper
1/4 cup medium spanish onion, cut into cubes
3 tablespoons reduced calorie italian dressing
1 teaspoon olive oil
1 tablespoon dijon-style mustard
1 cup cooked Radiatore (radiator-shaped pasta)
1 ounce canadian bacon
1/2 teaspoon shaved parmesan cheese

Cut eggplant, yellow and green squash, red and green bell peppers, and onion into 1-in. cubes.Toss with italian dressing, olive oil, and mustard. Spread on baking sheet sprayed with nonstick cooking spray and roast at 400�, stirring occasionally, until golden and tender (about 20 min.).

Serve over Radiatore and garnish with bacon, cut into strips, and parmesan cheese.

1 serving.

Each serving: 3 V, 1 FA, 2 B, 1 P, 25 C.

"Mini Meat Loaves with Chunky Tomato Sauce"

This recipe is a llittle more work, but still gets rave reviews, even from the most finicky!

--MEAT LOAVES--
2 teaspoons olive oil
1/2 cup diced red onion
1/2 cup diced fennel; apple, pared, cored, and diced
10 ounces lean ground beef
1/4 cup + 2 TBL seasoned dry bread crumbs
1 egg white, lightly beaten
1/2 teaspoon garlic powder
--TOMATO SAUCE--
1 TBL + 1 tsp reduced calorie margarine
1 cup chopped carrot
1/2 cup chopped celery
1/2 cup low-sodium chicken broth
2 tablespoons tomato paste
2 teaspoons low-sodium soy sauce
4 drops red pepper sauce
1 tablespoon cornstarch, dissolved in 2 teaspoons water

Preheat oven to 350� F. Spray large baking sheet with nonstick cooking spray; set aside.

In large nonstick skillet, heat oil; add onion, fennel, and apple. Cook, stirring frequently, 4-5 minutes, until tender. Transfer to large bowl. Add beef, bread crumbs, egg white, and garlic powder to bowl; mix until thoroughly combined.

Shape evenly into 4 oval loaves, 1/2" thick. Place loaves on prepared baking sheet; bake 10-15 minutes until done to taste.

Meanwhile, to prepare sauce, in medium saucepam, melt margarine; add carrot and celery. Cook, stirring frequently, 4-5 minutes, until just tender. Stir in 1 cup water, the broth, tomato paste, soy sauce, and red pepper sauce; bring to a boil. Stir in cornstarch mixture. Reduce heat to low; simmer 4-5 minutes, until thickened.

Spoon sauce evenly over meat loaves.

Serves: 4

Each serving: 1 FA, 1/4 FR, 1-1/2 V, 2 P, 1/2 B, 15 C

"Fat Lemon Poppy Seed Muffins"

I would like to share with you a really good and moist muffin recipe

1 pkg lemon cake mix
4 egg whites
1 cup water poppy seeds to your liking amount
1 6-8oz container of fat free lemon yogurt

Mix all together with mixer for 2 minutes and pour into cupcake papers. Bake at 350 for 20-25 minutes

Makes 24

"Salsa Chicken"

4 servings

4 boneless skinless chicken breasts
1 package taco seasoning
1 jar salsa Light sour cream (optional)

Wash chicken and coat with taco seasoning. Brown chicken in a non-stick skillet on both sides, cooking through. Pour salsa over chicken and heat through. Serve with sour cream, if desired.

Selections: 3 P/M, 1 F/V, Bonus calories for sour cream

"Sweet and Sour Veggies"

1 c. mushrooms, cut up
1 c. pepper, cut up
1 c. onion, cut up
1/2 c. celery, cut up
1/2 c. carrots, cut up
1/2 c spagetti sauce ( or mix 2 T tomato paste with 1/2 c. diced tomatoes)
1 T soy sauce
1/2 crushed pineapple

Saute the vegetables in Pam for 5-7 minutes. Add spaghetti sauce, continue to saute for another 3 minutes, add soy sauce and pineapple for another 2 minutes. Delicious!!!

"Simple Vegetable Meal"

This may sound too simple but I find it handy.

1 large bag of mixed vegtables, brocolli,carrots,cauliflower,fresh and precut
fat free Italian Salad dressing

I get a large bag of mixed vegtables,brocolli,carrots,cauliflower,fresh and precut.I place it in a large container and pour fat free Italian Salad dressing over it and let it marinate.I make a large amount.It then becomes a salad or cut up stirfried with pork,chicken,or shrimp becomes an main meal.Cut up and stir fried becomes my vegtable.This has really saved me when I needed to make a meal in a rush or perhaps have not planned as well as I should have.

"Old-Fashion Meatloaf"

From WW Magazine - Sept. 1996

1 T. olive oil
1 1/2 c. chopped mushrooms
1 c. diced celery
1 c. chopped onion
1 garlic clove, minced
12 oz. lean ground beef
12 oz. ground turkey
1 egg
2 egg whites
3/4 c. bread crumbs
1 c. tomato sauce
1/4 c. chopped parsley
1/2 t. crumbled dried basil
1/4 t. salt
1/2 t. black pepper

Preheat oven to 325. Spray a 9 x 5 x 3" loaf pan with nonstick vegetable cooking spray. Line with aluminum foil so it extends an inch upward along two sides. Lightly spray the foil.

In large skillet, heat olive oil over med-high heat. Add mushrooms, celery, onion and garlic. Saute, stirring frequently; if vegetables seem dry, add 1 - 2 T. of water. Cook vegetables until lightly browned and softened, 10 - 15 minutes. Remove to plate and let cool almost to room temperature.

In large bowl, place beef, turkey, egg, egg whites, bread crumbs, half of the tomato sauce, parsley, basil, salt, pepper and cooled sauteed vegetables. Mix with large spoon until evenly blended. Pat into prepared pan and smooth to level off. Cover with remaining tomato sauce.

Bake in center of oven until cooked through, about 1 hour. Let stand 10 - 15 minutes before lifting out of pan with aluminum foil. Cut into 12 slices.

(Serves 6)

Per serving: 310 calories, 15g fat, 2g fiber WW Exchanges: 1/2 FA, 2 F/V, 3 1/2 P

This is an excellent recipe!!!

"A Penne for Your Thoughts"

From Looneyspoons cookbook.

1 c. sundried tomatoes
3 c. sliced mushrooms
4 c. penne pasta (about 12 oz)
4 slices raw bacon, cut crosswise into 1/2 inch sections
3 cloves garlic, minced
1 c. sliced red onion rings
2 c. chopped fresh spinach
1 t. crushed red papper flakes Freshly ground pepper to taste
2 T. parmesan cheese
2 T. chopped fresh parsley

Pour 1 cup boiling water over sun-dried tomatoes and let soak for 5 minutes. Drain and chop. Set aside. Place mushrooms in a medium bowl with 1/4 c. water. Microwave on high for 5 minutes. Drain and set aside.

Cook penne according to package directions. Drain and keep warm.

Cook bacon in a large skillet over med-high heat until crisp. Add garlic and cook 1 more minute. Do NOT discard drippings! Add onions, spinach, sundried tomates, cooked mushrooms, basil and red pepper flakes. Cook and stir for 4 - 5 minutes until onions are tender.

Toss bacon/vegetable mixture with hot pasta until evenly distributed.

Divide pasta between 4 serving dishes. Top each with freshly ground pepper and 1/4 of the Parmesan cheese. Sprinkle with parsley. Serve immediately.

(Serves 4)

Per serving: 476 Calories, 11.8g Fat, Calories from fat: 22.3%

WW Exchanges (my breakdown?) 3 F/V, 2 B, 1 P, 15 BC

"Chicken Cacciatore with Linguine"

From WW Homestyle Recipes.

2 t. olive oil
5 oz. skinless, boneless chicken, cut into 1/2-inch strips
1/2 c. chopped onion
1 garlic clove,minced
1/2 c. chopped red bell pepper
1/2 c. sliced mushrooms
1 T. red wine vinegar
1 c. canned crushed tomatoes
Dash fresh ground black pepper
1 1/2 c. hot cooked linguine
2 t. grated parmesan cheese.

In a large nonstick skillet, heat oil; add chicken, onion and garlic. Cook over med-high heat, stirring occasionally, until onion is translucent, about 3 minutes. Add bell pepper; cook 1 minute. Add mushrooms and vinegar; cook 1 minujte longer. Stir in tomatoes and pepper; reduce heat to low; simmer 5 minutes.

To serve place linquine on platter; spoon chicken mixture over. Sprinkle with cheese.

(Serves 2)

Per serving: 322 Calories, 7g Fat WW Exchanges: 1 FA, 2 P, 2 1/2 F/V, 1 1/2 B, 10 BC

This is a very good recipe....my husband even liked it! (There is an endorsement all in itself :-) )

"Total Free Dinner"

If you all have not discovered the Healthy Choice FF Spaghetti sauces--you need to! The sauce counts only as Veggies, but you must be aware that it has a LOT of sodium.

For a totally freebie dinner, I top spaghetti squash--cooked until is nice and tender--with Healthy Choice Garlic Lovers Spaghetti Sauce that I have simmered with roasted eggplant cubes. Yum!!!

To prepare the eggplant, simply dice an eggplant into 1 inch cubes, then salt and allow to drain for at least 30 minutes. After I rinse the eggplant, I spray it with olive oil cooking spray and sprinkle with garlic powder.
Bake in a 350 oven until tender.

The longer you allow the roasted eggplant to simmer in the sauce the richer the sauce will be. I like to let it simmer in my crockpot for quite a while.

This dish has lots of fiber and is totally free. WOW. Julie

"Vegetable Pocket"

I just made a delious vegetable pocket.

garlic olive oil
onions
red and green peppers
mushrooms,
summer squash
zucchini
2 slices weight watchers cheese
1 (2 oz) pita pocket
--OPTIONAL--
chick peas

I sauted the following vegetables in garlic olive oil: onions, red and green peppers, mushrooms, summer squash and zucchini. I put 2 slices of weight watchers chees in a 2 ounce pita pocket then added the vegetables or you can use chicken or chick peas if you want to add protein.

"Salsa Chicken"

Credit: Barb

6 Boneless, skinless chicken breasts (4 oz. ea.)
1 package taco seasoning mix
1 small jar Salsa

Wash chicken and dredge in taco seasoning mix. Brown chicken on both sides, cooking through. Pour salsa directly over chicken and heat through. (To prepare ahead you can have the chicken already dredged, or even already browned, and just ready to heat with the salsa.)

The exchanges would be just the weight of the chicken, as salsa and taco seasoning are "free." This goes well with orzo or similar small pasta, or even a serving of no-fat baked taco chips. Add salad and you're all set!

"Red Wine Chicken"

My husband just made up this recipe last week when we discovered we were out of gas for the grill.

6 boneless, skinless chicken breasts
1 cup red wine
1 tsp. dried rosemary
1 Tbs. olive oil
1/2 c. chopped, each: onion, red bell pepper, yellow bell pepper
2 cloves fresh garlic, crushed
1 large can crushed tomatoes

Marinate the chicken in the wine, and rosemary for 15-20 minutes (while you chop and cook onions will be enough time).

Heat non-stick skillet, and add oil, onions and peppers. Cook until wilty and oil is flavored. Spoon onion and peppers onto side dish and reserve. Brown chicken on both sides in the flavored oil. Pour marinade over chicken and simmer to reduce the marinade and cook out the alcahol. Remove chicken to side dish.

Add back the onions and peppers to the skillet, along with the canned tomatoes. Simmer to reduce to a sauce consistency.

Not exactly a "ready in 15 minute" meal, but very showy for company--and they'll never know they're eating healthy! Great served over linguini with a salad and dilled carrots (baby carrots, sprinkled with Butter Buds, a touch of brown sugar, and dill weed; cover and microwave until tender-crisp).

(6 servings)

- - - - - - - - - -

It sounds yummy! Amazing how spur of the moment, made up recipes are usually the best. Bravo to your hubby for his creativity! These are the selection and Fat & Fiber counts I came up with, assuming 6 servings, ~3 oz per chicken breast:

Each serving (1 breast + 1/6th of the sauce) provides 3 Protein/Milk, 1/2 Fat, 1/2 Fruit/Veggie, about 33 Bonus Calories; 5.5 grams Fat, 1 gram Fiber.

Thanks for the great recipe!

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