Weight Watchers and South Beach Diet Recipes

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Weight Watchers and South Beach Diet Recipes - 9/12/2003 7:38:47 AM

Francine

Posts: 7021
Joined: 7/13/2002
From: Massachusetts
Status: offline

Just to make it easier for all of you Weight Watcher folks I thought I would pin this thread to the top with all the WW recipes right where you can see them easily.

Edited to add that I went through the forum and copied recipes that you all had posted so far and added them here.

Edited to add this wonderful link to recipes that work for South Beach Diet.

www.shakeoffthesugar.net

Francine

< Message edited by Francine -- 11/14/2003 10:20:35 AM >

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Post #: 1

Balsamic Chicken with Mushrooms - 9/12/2003 7:40:06 AM

Francine

Posts: 7021
Joined: 7/13/2002
From: Massachusetts
Status: offline

Balsalmic Chicken with Mushrooms
Points: 4
Servings: 4
Prep: 10 min
Cook: 10 min

2 tsp. olive oil
3 tbsp. balsamic vinegar
2 tsp. Dijon mustard
1 large garlic clove, crushed (I used minced--what I had)
4 boneless, skinless chicken breasts
2 cups mushrooms (halve small ones; quarter large ones)
1/3 cup chicken broth (or white wine???)
1/4 tsp dried thyme, crumbled

1) In a nonstick skillet, heat 1 tsp oil.

2) In a medium bowl, mix 2 tbsp vinegar, the mustard and garlic. Add chicken and turn to coat.

3) Transfer chicken and marinade to skillet. Saute chicken until cooked through (3 min per side or so). Transfer to a platter and keep warm (try putting aluminum foil on top of platter).

4)Heat remaining tsp of oil in skillet. Saute mushrooms for 1 minute. Add broth, thyme and remaining tbsp of vinegar. Cook, stirring occasionally, until mushrooms are deep brown (2 more minutes).

5) Pour over chicken on platter and serve.

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Post #: 2

Sushi - 9/12/2003 7:41:05 AM

Francine

Posts: 7021
Joined: 7/13/2002
From: Massachusetts
Status: offline

Sushi (fish or no fish depending on what you like) is a great way to fill up with little points in the WW program.

If you' ve never tried it before, go with the california roll or something (no fish in it--usually just veggies, egg, and avacado). Really beautiful and tasty (especially with the soy sauce dip). 6 rolls are 3-4 points depending on how thick they are. You are filled by the end and get some great vegetables in at the same time. Nice way to save up some points for dinnertime.

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Post #: 3

White Bean and Ground Turkey Breast Chili - 9/12/2003 7:43:30 AM

Francine

Posts: 7021
Joined: 7/13/2002
From: Massachusetts
Status: offline

YUM!!! Made this last night. It' s a recipe for a crock pot, but I just simmered it on the stove top for an hour or so. Made it minus the cilantro since Ross doesn' t like cilantro, but I did add some chopped fresh cilantro to my lunch serving of this awesome chili! I also had a hard time finding the chipotle chili powder with the regular spices, had to look through the fancy ones, but I think the flavor is worth it. I suppose you could jazz this up any way you want, add jalepenos or other peppers to the mix. You could also top it with one ounce of low fat mont. jack cheese for another point (I think that would only be one point!) Oh, and I couldn' t find cans of FF chicken broth that equaled 32 ounces, then I saw a BOX of chicken broth right next to the cans that is exactly 32 ounces. How neat is that?

1 cup = a 5 point serving

White Bean and Ground Turkey Slow Cooker Chipotle Chili
5 POINTS
8 SERVINGS
INSTRUCTIONS

1 serving cooking spray (5 one-second sprays per serving)
2 pound uncooked ground turkey breast
1 large onion(s), chopped
2 medium garlic clove(s), chopped
32 oz fat-free chicken broth
1 tsp ground cumin
1 tsp dried oregano
1 tsp chili powder, chipotle variety
30 oz canned white beans, rinsed and drained
3 tbsp fresh lime juice
1/4 cup cilantro, fresh, coarsely chopped, plus extra for garnish

Coat a large skillet with cooking spray. Cook ground turkey, onion and garlic over medium-high heat until turkey is browned, about 10 minutes; drain off fat.

Add turkey mixture and remaining ingredients to a 3 1/2 quart or larger slow cooker. Cover and cook on low heat setting for at least 4 hours. Yields about 1 cup per serving. (For additional color, top with extra freshly chopped cilantro just before serving. Note: If the chili is too thick after it’s been frozen and then defrosted, add extra broth and then reheat to achieve desired consistency.)

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Post #: 4

Cajun Chicken Wraps - 9/12/2003 7:44:52 AM

Francine

Posts: 7021
Joined: 7/13/2002
From: Massachusetts
Status: offline

Cajun Chicken Wraps 4 points

Ingredients:
3 tbsp Cajun seasoning, mix
1 tbsp all-purpose flour
1 tsp paprika
12 oz boneless, skinless chicken breast(s), cut into strips
4 medium fat-free flour tortilla(s)
1/2 small onion(s), red, thinly sliced
2 cup mixed baby greens, mesclun lettuce leaves
8 medium basil, leaves
4 tsp fat-free mayonnaise
1 1/2 tsp fresh lemon juice
1/2 tsp Cajun seasoning, mix

Instructions

Combine 3 tablespoons seasoning mix, flour, and paprika. Season chicken with salt and pepper and dredge in seasoning mixture.

Coat a large, nonstick pan with cooking spray. Over medium-high heat, add chicken to pan and sauté until cooked through, about 1 to 2 minutes per side. Remove chicken from heat and set aside.

Combine mayonnaise, lemon juice and 1/2 teaspoon Cajun seasoning for dressing. On each tortilla, spread 1 teaspoon dressing, add onion slices, greens and two basil leaves. Top with chicken pieces (approximately two per tortilla) and wrap.

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Post #: 5

RE: Weight Watcher Recipes - 9/12/2003 3:12:24 PM

TigH

Posts: 2637
Joined: 4/17/2003
From: Sunny Central FL!
Status: offline

[:' (][:' (][:' (][:' (]Francine, you are a sweetheart![:' (][:' (][:' (][:' (]

Thanks for making it neat and tidy! Woo-hoo!

(in reply to Francine)

Post #: 6

RE: Balsamic Chicken with Mushrooms/Lisa Marie - 9/12/2003 3:14:05 PM

TigH

Posts: 2637
Joined: 4/17/2003
From: Sunny Central FL!
Status: offline

You are such a

and you didn' t know it!

I have a bottle of balsamic vinegar and just last night I said to myself " I sure wish I had a recipe I could use this in, it seems like such a waste to have it just sitting in the bottle." WOW! May all my wishes come true this easily!

Woo-hoo!

Thanks for the incredible sounding recipe! I' ll try this one next week for sure!

(in reply to Francine)

Post #: 7

My turn to rave! - 9/13/2003 11:08:58 PM

PrincessPiglet

Posts: 1484
Joined: 7/8/2002
From: Massachusetts
Status: offline

This is great! Love having easy access to these recipes! I made TigH' s cajun chicken wraps for dinner last night and Kath and I both loved them - I had another for lunch today. Tomorrow I' m putting the ground turkey and white bean chili in the crock pot before church so I' ll be all set for dinner tomorrow after the farm festival. BTW, I' ve made the Balsamic chicken before and actually had it in mind to make it again next week as part of my goal to work up menus each week and STICK to them to avoid ordering out for pizza. That recipe is da bomb! I' ll have to poke around and see what yummy recipes I' ve got - I made a very low-fat veal paprikash for TigH the last time she visited - I' ll pull htat one out and post it.

Thanks, Francine!
PP[:' (]

_____________________________

" You ask me what I came here to do. I will tell you. I came to live out loud." — Emile Zola

" If you can dream it, you can do it." — Walt Disney

" I am a Succulent Wild Woman" — SARK

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Post #: 8

Fudgie Cookies - 9/17/2003 3:14:45 PM

Francine

Posts: 7021
Joined: 7/13/2002
From: Massachusetts
Status: offline

these looked pretty yummy!
From WW site.

quote:

recipe: desserts
chocolate-fudge cookie bites

POINTS® | 1
Servings | 48
Preparation Time | 12 min
Cooking Time | 8 min
Level of Difficulty | Easy

desserts | These delightful chocolate morsels start out crisp and soften upon standing. Get ' em while they' re hot!

Ingredients

1 serving cooking spray (5 one-second sprays per serving), or more if needed
1/3 cup unsweetened cocoa
1/4 cup margarine, softened
3/4 cup sugar
4 oz unsweetened applesauce
1 tsp vanilla extract
1 1/2 cup all-purpose flour
1 tsp baking powder
1/4 tsp table salt
2 tbsp powdered sugar

Instructions

Preheat oven to 375ºF. Coat two nonstick cookie sheets with cooking spray.

Place cocoa, margarine and sugar in a medium bowl; beat with an electric mixer. Add applesauce and vanilla; beat to blend. In another small bowl, stir together flour, baking powder and salt. Stir flour mixture into cocoa batter with a wooden spoon.

Shape batter into 48 marble-sized balls. Arrange balls 1 inch apart on cookie sheets. Bake until set, about 8 minutes. Remove from oven and allow cookies to stand for 1 minute. Remove to wire rack and cool; sprinkle with powdered sugar. (Note: Store extra cookies in freezer-safe containers or plastic bags to maintain their freshness.) Yields 1 cookie per serving.

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Post #: 9

RE: Weight Watcher Recipes - 9/17/2003 8:55:54 PM

PrincessPiglet

Posts: 1484
Joined: 7/8/2002
From: Massachusetts
Status: offline

This was terrific - really easy to make and the sauce was so rich I felt like I was having hollandaise. In fact, I could easily make the sauce for company to go over asparagus or brocolli. I had to substitute a tbsp of flour for the baking soda and I minced the chives right into the sauce as I simmered it. I used Tilapia instead of Sole. Any mild white fish would work. And the ENTIRE meal was 4 points! I still need to eat to get near my 22 for the day!

lemon-chive sole with baked squash

POINTS® | 4
Servings | 4
Preparation Time | 15 min
Cooking Time | 15 min
Level of Difficulty | Moderate

main meals | Delicately flavored sole pairs exceptionally well with tart lemons and the mild oniony flavor of chives. This citrus-herb duo also works well with other white-fleshed fish like snapper, trout, tilapia and halibut.

2 medium yellow summer squash, cut into 1/8-inch-thick rounds
1 serving olive oil cooking spray, or enough to coat squash
1/2 tsp table salt, or to taste
1/2 tsp black pepper, or to taste
1 1/4 pound sole, four 5 oz fillets
1/2 cup fat-free chicken broth
2 tbsp fresh lemon juice
1 tbsp honey mustard
2 tsp cornstarch
1/2 tsp lemon zest
1 tbsp chives, fresh, minced
4 cup sugar snap peas, steamed

Instructions

1. Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
2. Place squash rounds on middle of baking sheet; coat with cooking spray and season to taste with salt and pepper.
3. Season both sides of sole fillets with salt and pepper; place sole on top of squash. Bake until fish is fork-tender, about 15 minutes.
4. Meanwhile, in a small saucepan, whisk together broth, lemon juice, mustard, cornstarch and lemon zest. Set pan over medium heat and simmer until sauce thickens, stirring frequently with a wire whisk, about 2 minutes. Remove from heat and stir in chives.
5. Transfer squash, sole and snap peas to individual plates and spoon lemon sauce over top of fish. Yields about 1 fillet, 1 cup of snap peas, 1/3 cup of squash and 2 tablespoons of sauce per serving.

PP[:' (]

_____________________________

" You ask me what I came here to do. I will tell you. I came to live out loud." — Emile Zola

" If you can dream it, you can do it." — Walt Disney

" I am a Succulent Wild Woman" — SARK

(in reply to Francine)

Post #: 10

3.5 point root beer float! - 10/6/2003 7:02:24 AM

TigH

Posts: 2637
Joined: 4/17/2003
From: Sunny Central FL!
Status: offline

This one is a good one!

WW no sugar added vanilla ice cream (1 cup) = 3.5 points

A&W sugar free (diet) root beer = 0 points

Measure ice cream precisely. Scoop into large glass. Pour root beer into glass. Enjoy!

(one serving of this ice cream is 1/2 cup, which is only 1 point, so you could use less ice cream for a 1 point treat)

(in reply to Francine)

Post #: 11

RE: 3.5 point root beer float! - 10/6/2003 9:07:41 AM

Jodi

Posts: 7576
Joined: 9/20/2002
From: Winfield, Ks
Status: offline

Oh, that sounds entirely too yummy!! And I could do 1/2 cup and a diet root beer!! 1 point!!

Thanks, Tig!

Jodi

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Post #: 12

Cranberry and Punkin bars! - 11/17/2003 11:18:07 AM

Beth

Posts: 5542
Joined: 7/6/2002
From: Robbinsdale,MN
Status: offline

Two of my favorite flavors!
Just gotta try these..
from the WW mailing today!

Cranberry Pumpkin bars

cup light brown sugar, packed
4 tbsp reduced-calorie margarine, soft, at room teperature
1 cup canned pumpkin, puree
1 large egg(s)
1 large egg white(s)
1/3 cup buttermilk
1 1/4 cup all-purpose flour
1 1/2 cup uncooked old-fashioned oats
1 tbsp pumpkin pie spice
1/2 tsp baking soda
1/2 tsp table salt
2/3 cup dried cranberries

Instructions

Heat oven to 350ºF (175ºC). Lightly coat a 9x13-inch (23x33 cm) baking pan with cooking spray, then dust lightly with flour.

In a large bowl, cream sugar and margarine with an electric mixer; beat in egg, egg white, pumpkin purée and buttermilk.

In medium bowl, combine flour, oats, pumpkin pie spice, baking soda and salt. Stir into pumpkin mixture just until moistened, then add cranberries and mix gently.

Spread batter in pan and bake 20 to 25 minutes or until center springs back when gently pressed. Cool and cut into 18 bars.

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Looking for the Pot of Gold!

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Post #: 13

Poached Salmon w/ FF dill cucumber sauce - 1/12/2004 9:48:19 PM

PrincessPiglet

Posts: 1484
Joined: 7/8/2002
From: Massachusetts
Status: offline

I made this South Beach Diet friendly dinner tonight - it has been one of my longtime healthy favorites and is really easy and fast. I serve it with spinach sauteed in a little olive oil, lemon juice and garlic.

Put the salmon fillets in a non stick pan and add about a 1/2" to an inch of white wine and lemon juice. Sprinkle liberally with dill weed and cover with a lid. Poach over medium heat until the salmon is cooked through and tender.

The cucumber sauce (served cold over the poached salmon) is made with a cup of nonfat plain yogurt, at least a tablespoon of crushed garlic (the prepared kind), 1/2 of a cucumber diced, and dill weed to taste (I use a lot). This is delicious and really light.

Enjoy!

PP

_____________________________

" You ask me what I came here to do. I will tell you. I came to live out loud." — Emile Zola

" If you can dream it, you can do it." — Walt Disney

" I am a Succulent Wild Woman" — SARK

(in reply to Beth)

Post #: 14

RE: Poached Salmon w/ FF dill cucumber sauce - 1/13/2004 8:52:23 AM

TinkerBarb

Posts: 737
Joined: 9/11/2003
Status: offline

Di,

Woody and I just

salmon and I just adore cucumber/dill sauces/dressings. This will have to be made real soon. I'm gonna hold off maybe until next week though. Woody and I just had salmon for dinner on Thursday night.

It was a recipe from the Dec./Holiday edition of Cooking Light mag. "Wasabi Salmon" very easy to make and was super moist and had great flavor.

Boy Oh Boy I just love getting new recipes!!!

(I think it's hereditary. Both Mom and Dad loved to cook and there was always some new dish being tried. Gee, but how can that be. My sister doesn't like to cook and only knows how to make 1 thing. Maybe that's just a recessive gene.

)

TinkerBarb

(in reply to PrincessPiglet)

Post #: 15

RE: Poached Salmon w/ FF dill cucumber sauce - 1/13/2004 8:57:37 AM

PrincessPiglet

Posts: 1484
Joined: 7/8/2002
From: Massachusetts
Status: offline

Ohhhh! Can you post the Wasabi salmon recipe at some point? Kath LOVES Wasabi and I am always looking for new fish recipes. We are going to try to eat fresh fish at least three times a week now. I've got tilapia (see one of the recipes I posted above for a tilapia in a dijon chive sauce over baked squash), grilled swordfish, and a shrimp salad on tap for the rest of the week. Mmmmmm....

PP

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Post #: 16

RE: Poached Salmon w/ FF dill cucumber sauce - 1/13/2004 9:21:52 AM

TinkerBarb

Posts: 737
Joined: 9/11/2003
Status: offline

Di, Just because you asked...

Wasabi Salmon.

2 TBL low-sodium soy sauce
1 tsp wasabi powder
1 tsp minced fresh ginger
1/2 tsp sesame oil (I'm sure olive oil would work too)
4 (6oz) skinless salmon fillets approx 1-inch thick.
Cooking spray

Combine first 4 ingredients in large ziplock bag; add salmon.
Marinate for minimum 5 minutes. (I put mine in the fridge for 20 min.) Turn bag occasionally to coat. Remove fish; reserve marinade.

While fish is marinating , heat large non-stick skillet coated with cooking spray over medium-high heat. Add fish and cook 3 minutes. Turn fish over. Reduce heat to medium and cook 8 minutes or until done.

Yield: 4 servings.

Hope you & Kath enjoy it!!

TinkerBarb

(in reply to PrincessPiglet)

Post #: 17

Stawberry desert - 2/11/2004 7:08:47 PM

Beth

Posts: 5542
Joined: 7/6/2002
From: Robbinsdale,MN
Status: offline

This is awsome!
Got it at a WW meeting.

Strawberry Desert
2 sm containers of yougert(strawberry if that's what you crave..I used rasberry cause that's what I had)

1 small pkg instant vanilla pudding (poured in dry)

2 cups frozen topping -thawed

2 cups strawberries (I used rasberries)

mix and chill.

WW says if you use reg yougert,reg inst pudding and reg frozen topping it's 2 pts per 1/2 cup.
I used the sugar free pudding,fat free Coolwhip and low fat Yoplait yougert and it figures out to be less then half that.
And boy is it yummy!!!!

Bet it's good frozen,too.

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Looking for the Pot of Gold!

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Post #: 18

RE: Stawberry desert - 2/11/2004 7:51:02 PM

Jodi

Posts: 7576
Joined: 9/20/2002
From: Winfield, Ks
Status: offline

Oh boy! That sounds fabulous!! Jeff is grocery shopping tomorrow, so I think I may have to put those things on his list!! Mmmmmm..... Thanks for posting this!

Jodi

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Post #: 19

RE: Stawberry desert - 2/12/2004 12:16:49 PM

Lisa Marie

Posts: 1397
Joined: 4/1/2003
From: Rockford, Michigan
Status: offline

YUM!

Imagine how great that would be in the summertime too (with fresh berries on it)!!!

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Lisa Marie Forever 4 in the Magic Kingdom!

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Post #: 20

Key Lime Pie - 9/3/2005 4:21:18 PM

Beth

Posts: 5542
Joined: 7/6/2002
From: Robbinsdale,MN
Status: offline

1 Keebler ReadyCrust (reduced fat graham cracker pie crust (6 oz.)

1 pkg (4-serving size) suger free lime flav Jello

1/4 c boiling water

2 containers(6oz.) key lime pie flaovor light yougurt

1 tub (8 oz) fat-free whipped topping (Coolwhip),thawed.

1. In a large,heat resistant bowl,dissolve Jello in boiling water..Stir in yougurt with a wire whisk. Fold in whipped topping.

2. Spread in crust. refrogerate overnight or at least 2 hours.

#. Garnish as desired. (suggested is sliver of lime and a little coolwhip on top) refrigerate leftovers.

147 cals, 3.5g fat, 0 dietary fiber.

I've made this pie with lemon jello and yougurt and also strawberry and it's a nice desert.

(My kids prefer the lemon varity)

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Looking for the Pot of Gold!

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Post #: 21

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