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Weight Watchers Recipes
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couponqueen
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Joined: 14 Mar 2006
Posts: 8982
Location: Utah

PostPosted: Mon Jan 12, 2009 4:02 pm    Post subject: Weight Watchers Recipes Reply with quote

Appetizers / Sides

______________________________________________________

Chex Muddy Buddies

9 cups Chex Cereal (Any Variety)
1 (6 ounce) package semisweet chocolate chips (1 cup)
1/2 cup peanut butter
1/4 cup light margarine (not spread type)
1 teaspoon vanilla extract
1 1/2 cups confectioners' sugar

Measure cereal into large bowl; set aside.

Microwave chocolate chips, peanut butter and butter in 1 quart microwavable bowl uncovered on HIGH for 1 minute; stir. Microwave 30 seconds longer or until mixture can be stirred smooth. Stir in vanilla extract. Pour chocolate mixture over cereal in bowl, stirring until evenly coated. Pour into large plastic food-storage bag; add confectioners' sugar. Seal bag; shake until well coated. Spread on wax paper to cool. Store in airtight container in refrigerator.

Makes 9 cups (18 servings)

1 serving = 1/2 cup - 5 WW points per serving

1/2 cup equals: 210 Calories 9 g Fat 0 mg Cholesterol; 210 mg Sodium 30 gm Carbohydrate; 1 g dietary fiber 3 g protein

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Chipotle Chicken Cups

1 pound boneless, skinless chicken breasts
2 teaspoons Watkins Fire Pepper
1 tablespoon Watkins Chipotle Liquid Spice
1 (14 ounce) can black beans
1 (11 ounce) can Mexican-style corn
3 ounces cream cheese
Watkins Cooking Spray
1 package (24) wonton wraps
1 cup shredded Cheddar cheese
1/2 cup sliced green onion tops

Cut chicken into small pieces; add to skillet, add fire pepper and liquid spice and mix well. Cook on medium heat for 10 minutes or until chicken is cooked through.

Drain and rinse black beans and drain corn; add to chicken along with the cream cheese. Heat on low, stirring occasionally, until cream cheese is melted. Spray 24 mini muffin cups with cooking spray. Place a wonton wrap in bottom of each cup. Place approximately 1 tablespoon of chicken mixture in each cup.

Bake at 350 degrees for 5 minutes or until edges are nicely browned. Remove from oven. Sprinkle Cheddar cheese on each cup, then top with the onion. Return to oven just until cheese melts (1-2 minutes).

Makes 24 appetizers.

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Broccoli Cheese Soup
"3 Points Per Serving"

1 can cream celery soup 98% fat-free
1 can cream mushroom soup 98% fat-free
1 box frozen Broccoli chopped. ( I use Birds eye)
1/4 cup low fat shreeded cheese
2 cups skim milk

Cook broccoli as directed add soups and and milk and cheese. Heat till hot and serve, Enjoy. The soup thickens as it cool's down.

Makes 6 cups.

Serving size: 1 Cup

______________________________________________________

Bean & Cheese Quesadilla

Ingredients:

1 tortilla (La Tortilla brand)
1/2 cup fat free refried beans
1 slice fat free cheese
1/2 cup salsa

Spread the refried beans across the tortilla. Slice cheese into 4 thin strips. Spread the cheese slices evenly across one half of the tortilla. Fold tortilla in half. Spray some non-stick cooking spray (PAM) into a non-stick frying pan or grill pan. Heat through completely until tortilla is slightly browned on both sides. Cut the quesadilla into 4 pie slices. Top each slice with some salsa and enjoy.

Tortilla = 1pt
Cheese = 1pt
Refried beans = 1pt
Salsa = 0pt

3 total points per serving.
Serving size = one whole tortilla

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Vegetable Spinach Dip

1 (10 ounce) package frozen chopped spinach, thawed
1 1/2 cups reduced-calorie sour cream
1 cup reduced-calorie mayonnaise
1/4 cup Watkins Garden Vegetable Dip Mix
2 teaspoons Watkins Parsley
1 teaspoon Watkins Garlic Powder
1/3 cup chopped radish
1/4 cup chopped green onion

Squeeze spinach until dry. In medium bowl, stir together all ingredients. Cover and refrigerate at least two hours.

Serve with crackers, rye bread rounds or fresh vegetables, or serve in a hollowed-out bread bowl.

Makes 12 servings.

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Tex-Mex Dip

1 pound lean ground beef
2 cans tomato sauce
1 can refried beans
2 tablespoons Watkins Taco Dip Mix
2 teaspoons Watkins Chili Powder
1 teaspoon Watkins Onion Flakes
1 teaspoon Watkins Salsa Seasoning Blend
1/4 teaspoon Watkins Garlic Powder
1 cup reduced-fat sour cream
Chopped onions, green pepper, tomatoes (as desired)
Shredded lettuce and cheese (as desired)
Corn or tortilla chips

Brown beef, drain. Add tomato sauce, beans, and seasoning. Bring to a boil; simmer 2 to 3 minutes. Pour into pie plate. Top with sour cream, vegetables, and cheese. Serve with chips.

Makes 12 servings.

______________________________________________________

Caramel Apple Dip

1 (8 ounce) package cream cheese, softened
1/4 to 1/3 cup brown sugar
1 teaspoon Watkins Vanilla Extract
1/2 teaspoon Watkins Caramel Flavor
Apples or pears, cored and sliced

Blend first four ingredients using electric mixer. Use as a dip for fruit slices.

Makes 1 cup.

______________________________________________________

Spicy Cranberry Dip

Source: Watkins recipe card

1 (16 ounce) can jellied cranberry sauce
3 tablespoons Watkins horseradish sauce
1 tablespoon Worcestershire sauce
1 tablespoon lemon juice
1 1/2 teaspoons Watkins calypso hot pepper sauce
1/2 teaspoon Watkins garlic powder granules

Combine all ingredients; bring to a boil. Reduce heat and simmer, covered, about 5 minutes.

Serve warm with chunks of pineapple, smoked turkey cubes, small sausages, orange segments or cubed ham.

Makes 24 appetizer servings.

______________________________________________________

Deviled Eggs

8 eggs, hard-boiled
8 ounces plain nonfat yogurt
1 tablespoon sweet pickle relish, drained
1 tablespoon country-style Dijon mustard
1/8 teaspoon salt
1/8 tablespoon white pepper
Paprika

Slice eggs in half lengthwise, and carefully remove yolks from 8 egg halves; mash yolks in a bowl. Discard remaining 8 yolk halves.

Finely chop 4 egg white halves, and add to the mashed yolks. Set aside remaining 12 egg white halves.

Spoon yogurt onto several layers of heavy-duty paper towels; spread to 1/2-inch thickness. Cover with additional paper towels; let stand 5 minutes. Scrape into yolk mixture, using a rubber spatula. Add relish and next 3 ingredients, and stir well.

Spoon about 1 tablespoon yolk mixture into each egg white half. Cover and chill 1 hour. Sprinkle with paprika.

Each serving is 1 filled egg half.

Per serving: 57 Calories (kcal); 3g Total Fat; (48% calories from fat); 5g Protein; 2g Carbohydrate; 125mg Cholesterol; 100mg Sodium

Food Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

1 WW points
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Last edited by couponqueen on Mon Jan 12, 2009 8:07 pm; edited 2 times in total
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PostPosted: Mon Jan 12, 2009 4:14 pm    Post subject: Reply with quote

Bread

______________________________________________________

Cinnamon Sticky Buns

1/3 cup butter or margarine, melted, divided
1/2 cup brown sugar
1/2 cup chopped walnuts or pecans
1 tablespoon water
1/2 cup granulated sugar
1 1/2 teaspoons Watkins Cinnamon
2 (10 ounce) cans refrigerated regular or buttermilk biscuits

Combine 2 tablespoon melted butter, brown sugar, nuts, and water, and place in bottom of a 10-inch Bundt pan.

Mix sugar and cinnamon together. Dip each biscuit lightly into remaining melted butter then into sugar/cinnamon mixture. Place each biscuit on end in Bundt pan. Pinch tips or sides of biscuits slightly together (this helps prevent ring from falling apart when served).

Bake at 400 degrees F for 20 to 25 minutes. After baking; turn out on plate. Serve immediately.

Makes 10 servings.

______________________________________________________

Mini Cinnamon Rolls

Posted by kdipaolo at anonymous 9/7/2001 8:28 pm

1 can Pillsbury refrigerated breadsticks
Splenda or Equal for baking
Cinnamon
Pam butter spray

Mix sugar substitute with desired amount of cinnamon to make cinnamon sugar.

Separate breadsticks. Spray each with butter spray, then coat in cinnamon sugar. Roll into a cinnamon roll, and put in a baking pan. Bake at 375 degrees for 15 minutes or until golden.

Serving size - 2 rolls - Points per serving: 3

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Orange Streusel Muffins

1 1/2 cups all-purpose flour
2 teaspoons Watkins Baking Powder
1/2 cup granulated sugar
3/4 teaspoon Watkins Cinnamon
1/2 teaspoon Watkins Allspice
1/2 cup golden raisins
1 egg, beaten
1/2 cup low-fat milk
1/4 cup vegetable oil
1/4 cup orange juice
1 teaspoon grated orange rind
1 teaspoon Watkins Orange Extract

Topping
1/4 cup granulated sugar
2 tablespoons butter, softened
1/4 teaspoon Watkins Cinnamon
1/4 cup all-purpose flour

Combine first six ingredients in a large bowl; make a well in center of mixture.

Combine egg and next five ingredients; add to dry mixture and stir just until moistened. Spoon batter into greased muffin tins, filling cups two-thirds full.

Combine topping ingredients and mix with a fork until crumbly; sprinkle evenly over muffins. Bake at 400 degrees F for 18 to 20 minutes or until muffins test done. Remove muffins from pans immediately. Serve warm.

Makes 12 muffins.

______________________________________________________
Baking Powder Biscuits

2 cups sifted all-purpose flour
1 tablespoon Watkins Baking Powder
1/2 teaspoon salt
5 tablespoons vegetable shortening
3/4 cup milk

Sift together flour, baking powder, and salt. Add shortening and cut into dry ingredients with two knives or pastry blender until mixture resembles coarse meal. Make a well in center and gradually add milk, stirring until a soft dough forms. Turn out onto lightly floured board and knead lightly for 30 seconds. Roll out 1/2 to 3/4-inch thick. Cut with a floured biscuit cutter. Arrange on greased baking sheet. Bake at 450 degrees F for 12 to 15 minutes or until golden brown.

Makes 12 biscuits, one per serving

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Banana Spice Bread

1/3 cup vegetable shortening
1/2 cup granulated sugar
2 eggs
1 teaspoon Watkins Vanilla Extract
3/4 teaspoon Watkins Banana Flavor
1 3/4 cups all-purpose flour
1 teaspoon Watkins Baking Powder
1 1/2 teaspoons Watkins Cinnamon
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 teaspoon Watkins Nutmeg
1 cup mashed ripe banana
1/2 cup chopped walnuts

Grease bottom of 9 x 5-inch loaf pan.

In large bowl, cream shortening and sugar together until fluffy. Mix in eggs, vanilla extract and banana flavor until well combined.

In another bowl, combine flour, baking powder, cinnamon, baking soda, salt, and nutmeg. Add bananas to sugar mixture; mix well. Stir in nuts. Pour into pan, bake at 350 degrees F for 45 to 50 minutes or until done. Cool in pan on rack 5 minutes. Turn out of pan and cool on rack.

Makes 1 loaf - 12 servings

______________________________________________________

Easy Maple Apple Bread

1/4 cup brown sugar
2 tablespoons all-purpose flour
1 teaspoon Watkins Cinnamon
1 teaspoon Watkins Maple Flavor
1 egg, beaten
1/2 cup finely chopped, peeled apple
1/4 cup chopped walnuts
2 (8 ounce) cans refrigerated crescent roll dough
1/2 cup powdered sugar
1 tablespoon milk
1/2 teaspoon Watkins Vanilla Extract

Combine brown sugar, flour, cinnamon, maple flavor, and egg in a small bowl; mix well. Add apple and nuts; toss. Unroll dough and separate into 8 rectangles. Press perforations on dough firmly to seal. Spread each rectangle with apple mixture; roll up starting at narrow end.

Place each roll lengthwise with seams toward center of loaf in greased 8 1/2-inch loaf pan, making 2 layers of 4 rolls each. Bake at 350 degrees F for 20 minutes; cover pan with foil and bake 30 minutes longer, removing foil last 5 minutes. Cool in pan 5 minutes, remove and cool thoroughly.

Combine powdered sugar, milk and vanilla extract; drizzle over loaf.

Makes 12 servings.

______________________________________________________

Black Pepper Bread

1 1/2 cups milk
3 tablespoons granulated sugar
2 teaspoon Watkins Cheese Flavored Salt
1 teaspoon Watkins Basil
1/4 cup butter or margarine
2 packages rapid-rise dry yeast
3/4 cup warm water (105-115 degrees F)
7 cups unsifted all-purpose flour
1 egg
1 1/2 teaspoons Watkins Black Pepper
3 tablespoons bacon bits
1 egg yolk beaten with 2 tablespoons water
Watkins Cracked Black Pepper

In small saucepan heat milk just until bubbles form around edge of pan; remove from heat. Add sugar, cheese salt, basil, and butter; stir until butter is melted. Cool to lukewarm.

Sprinkle yeast over warm water in large bowl; stir until yeast is dissolved. Stir in lukewarm milk mixture. Add 3 cups flour and egg to mixture; beat 2 minutes with a spoon until batter is smooth. Gradually add remaining flour and 1 1/2 teaspoons black pepper, mixing with hands if necessary. Knead dough on a lightly floured board for 10 minutes or until smooth and elastic. Place dough in large greased bowl; turn over to bring greased side up. Cover and let rise in warm place (85 degrees F), free from drafts, until double in bulk (about 45 minutes to one hour).

Punch dough down; knead in bacon bits; divide dough in half. Cut one half into 3 equal parts; roll each to make a 20-inch strip, tapering ends. Braid strips together; pinch ends to seal. Place on large 17 x 11-inch greased baking sheet. Repeat with remaining dough and place on same baking sheet. Cover with clean towel; let rise again until double (about 45 minutes).

Brush surface of breads with egg yolk mixture and sprinkle on cracked black pepper to taste. Bake at 375 degrees F for 30 to 35 minutes or until golden brown.

Serve cool or slightly warm with softened butter or margarine.

Makes 2 loaves of bread, about 24 servings

______________________________________________________

Lemon Coffee Cake

1 pie filling recipe Watkins Lemon Dessert Mix
1/2 cup butter, softened
1 cup sour cream
1 cup granulated sugar
2 eggs
1 teaspoon Watkins Vanilla Extract
1/2 teaspoon baking soda
2 cups all-purpose flour
1 1/2 teaspoons Watkins Baking Powder
1/2 teaspoon salt

Crumb Topping
1/2 cup all-purpose flour
1/2 cup granulated sugar
1/4 cup cold butter
1 teaspoon Watkins Cinnamon
1/2 cup chopped nuts

Prepare lemon pie filling according to recipe on label; cool.

Combine next six ingredients in a bowl.

Sift together the 2 cups flour, baking powder, and salt; stir into vanilla mixture. Spread half the dough in a greased and floured 13 x 9-inch baking pan; spread lemon pie filling over dough. Top with remaining dough, spreading with wet knife (if necessary to spread dough).

With pastry blender, work remaining ingredients until mixture resembles crumbs. Sprinkle crumb topping over dough layer. Bake at 350 degrees F for 45 minutes or until topping is golden. Cool to room temperature or chill, if desired.

Makes 15 servings

______________________________________________________

Blueberry Scones (WW)

4 servings, 1 points per serving

2/3 cup uncooked oatmeal
1/3 cup Bisquick reduced-fat baking mix
1/2 teaspoon baking powder
1 tablespoon brown sugar
1/4 cup fat-free (skim) milk
1/2 cup blueberries

Combine first 5 ingredients. Fold in berries. Form into 4 mounds and bake on PAM-sprayed baking sheet. Bake for 10 minutes at 400 degrees F.

______________________________________________________

Cranberry Bread

Nonstick cooking spray
1 cup all-purpose flour
1/2 cup whole-wheat flour
1 cup granulated sugar
1 1/2 teaspoons cinnamon
1/2 teaspoon salt
1/2 teaspoon baking soda
3 egg whites
1/3 cup applesauce
3 tablespoons buttermilk
1 1/2 cups fresh cranberries
1/2 cup chopped walnuts

Preheat oven to 350 degrees F. Lightly coat a loaf pan with nonstick cooking spray.

In a medium-size bowl, combine flours, sugar, cinnamon, salt and baking soda.

In a larger bowl, beat the egg whites at high speed for 1 minute. Beat in applesauce and buttermilk. Gradually add the flour mixture and beat until combined. Stir in cranberries and walnuts. Transfer to prepared loaf pan.

Bake for 45 minutes or until the edges begin to pull away from the sides of the pan and a wooden pick inserted in the center comes out clean.

Slice and serve.

Makes 12 slices.

Nutritional information per slice: 166 calories, 3.2 g fat, 1.8 g fiber

3 WW points

______________________________________________________
Apricot Muffins

Posted by kdipaolo at anonymous 6/19/01 5:16:12 pm

2 1/2 cups all-purpose flour
1 tablespoon baking powder
1/2 teaspoon table salt
1 large eggs
1/3 cup ginger preserves
1/2 cup apple butter
2 tablespoons light butter, melted
1/4 cup granulated sugar
1 cup fat-free half-and-half
4 medium apricots or 6 small, coarsely chopped

Preheat oven to 400 degrees F.

In a large bowl, whisk together flour, baking powder and salt.

In a medium bowl, whisk together egg, preserves, apple butter, butter, sugar and half-and-half. Add to dry ingredients and stir to combine; gently stir in apricots.

Divide among 12 nonstick muffin cups. Bake until golden brown on top and wooden pick inserted in center comes out clean, about 35 minutes.

Serves 12. - WW points per serving: 4
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Last edited by couponqueen on Mon Jan 12, 2009 4:52 pm; edited 1 time in total
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Location: Utah

PostPosted: Mon Jan 12, 2009 4:23 pm    Post subject: Reply with quote

Gift Mixes

______________________________________________________

Cappuccino Coffee Mix

1/2 cup instant coffee granules
1/2 teaspoon Watkins Orange Peel *
1 cup nondairy powdered coffee creamer
3/4 cup granulated sugar
1/2 teaspoon Watkins Cinnamon

Finely grind coffee and orange peel in a blender or food processor. Add remaining ingredients and process until well blended. Store in an airtight container.

Give with serving instructions:

To serve: Stir about 2 heaping teaspoons coffee mix into 6 ounces hot water.

Yields about 1 2/3 cups coffee mix.
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Posts: 8982
Location: Utah

PostPosted: Mon Jan 12, 2009 4:26 pm    Post subject: Reply with quote

Pasta

______________________________________________________

Old-Fashioned Macaroni and Cheese

1 (7 ounce) package elbow macaroni (cooked per package instructions)
1/2 cup Watkins Cream Soup Base
3/4 cup all-purpose flour
1 cup milk
1 1/2 cups water
2 tablespoons Watkins Onion Flakes
1/4 teaspoon Watkins Black Pepper
8 ounces shredded sharp cheddar cheese
1/4 cup dry breadcrumbs
1/4 teaspoon Watkins Paprika

While macaroni is cooking, combine cream soup base and next five ingredients; bring to a boil over medium heat, stirring constantly; boil for one minute. Remove from heat; stir in cheese until melted. Place cooked and drained macaroni in large casserole dish and cover with cheese sauce; mix well.

Combine breadcrumbs and paprika; sprinkle around outer edge of dish. Bake at 350 degrees F for 30 minutes or until cheese begins to bubble.

Makes 6 servings.

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Alfredo Pasta Sauce

1 1/2 teaspoons vegetable oil
1/4 cup chopped green onion
1 tablespoon all-purpose flour
3/4 to 1 teaspoon Watkins Garlic Liquid Spice
1 (12 ounce) can evaporated skim milk
1/2 cup grated Parmesan cheese
1/2 teaspoon Watkins Basil Liquid Spice
1/4 teaspoon Watkins Black Pepper
Salt, to taste

Saute green onion in vegetable oil until tender. Stir in the flour and garlic liquid spice until smooth. Slowly stir in evaporated skim milk. Cook over medium heat until mixture comes to a boil and begins to thicken, stirring constantly. Remove from heat and stir in cheese, basil liquid spice, and black pepper. Serve over hot cooked pasta.

Makes 1 1/2 cups.

______________________________________________________
Pasta with Roasted Garden Vegetables

3 bell peppers (red, yellow or green), quartered, seeded and cut into 1/2 inch strips
2 red onions, cut into 1/2 inch chunks
2 yellow or zucchini squash, halved lengthwise and cut into 1/2 inch slices
1 small eggplant, trimmed and cut into 1 inch chunks
1/3 cup Watkins Garlic-Parsley Grapeseed Oil
2 teaspoon Watkins Italian Spice Salad Seasoning
1/2 teaspoon Watkins Thyme Salt and Watkins Black Pepper, to taste
12 ounces bow tie, radiatore, or penne pasta (cooked per packaged directions)
2 tablespoons Parmesan cheese

Preheat oven to 400 degrees F.

Spread vegetables in a large roasting pan, add grapeseed oil; toss to coat. Bake, turning often, until crisp-tender, 20 to 25 minutes. Add salad seasoning, thyme, salt, and pepper.

Ladle out 1/2 cup of the pasta cooking water and reserve; drain pasta.

In serving bowl, toss pasta with half the vegetables, cooking liquid and cheese. Spoon remaining vegetables on top. If desired, pass with additional Parmesan cheese.

Makes 6 servings

______________________________________________________
Pasta with Zucchini and Fresh Tomatoes

Source: Watkins Online

4 small zucchini, halved lengthwise, then sliced (about 3 cups/750 mL)
2 tablespoons/30 mL lemon juice
1 tablespoon/15 mL Garlic & Parsley Grapeseed Oil
2 cups/500 mL thinly-sliced onions
3 large tomatoes, coarsely chopped
1 tablespoon/15 mL white wine vinegar
1 teaspoon/5 mL Garlic Liquid Spice
1 teaspoon/5 mL Basil add to cart
1/2 teaspoon/2.5 mL freshly-ground Sea Salt
1/4 teaspoon/1.2 mL Red Pepper Flakes
6 cups/1.5 L hot cooked ziti pasta (12 oz/340 g dry)
Garlic and Chives Seasoning, as desired

In a small bowl, combine zucchini and lemon juice; toss well.

In a large skillet with cover, heat grapeseed oil over medium heat. Stir in zucchini and onion; saut? 3 to 4 minutes. Add tomatoes and next 5 ingredients; bring to a boil. Reduce heat, cover and simmer for 5 to 7 minutes. Toss with hot pasta. Sprinkle with Garlic and Chives Seasoning.

Makes 6 servings
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PostPosted: Mon Jan 12, 2009 4:34 pm    Post subject: Reply with quote

Salad Dressings

______________________________________________________

Seafood Salad Dressing

1 cup low-fat yogurt
1 cup reduced-calorie mayonnaise
1/2 cup spicy chili sauce
2 tablespoon fresh lemon juice
1 tablespoon minced onion
1 tablespoon prepared horseradish
Pinch tarragon
Salt and pepper to taste (optional)

Combine all ingredients in bowl; mix well. Store in refrigerator.

Makes 2 3/4 cups.

Per tablespoon: Calories: 22 Fiber: 0 Fat: 2 Carbs: 2 Protein: 0 Cholesterol: 2 Sodium: 86

1 Weight Watcher point per tablespoon

______________________________________________________

Italian Dressing

1/4 cup low-sodium chicken broth
1 tablespoon minced red bell pepper
1 tablespoon chopped basil
1 tablespoon white wine vinegar
2 teaspoons extra virgin olive oil
1/2 teaspoon grated lemon zest
1/2 teaspoon salt
1/2 garlic clove, minced
1/4 teaspoon dried oregano leaves, crumbled
1/8 teaspoon freshly ground pepper

In a jar with a tight-fitting lid, combine all the ingredients; cover and shake well. Refrigerate, covered, overnight. Shake again before serving.

Makes 4 servings.

1 Weight Watcher point

______________________________________________________

Weight Watcher Ranch Dressing Mix

6 tablespoons Cremora (powdered coffee creamer)
4 tablespoons lemonade powder
1 tablespoons onion salt
1 tablespoon onion powder
1 tablespoon seasoned salt
1 tablespoon dry minced parsley
1/2 teaspoon garlic salt
1/2 teaspoon dry dill weed
1 teaspoon beef bouillon powder
1 teaspoon cornstarch

Stir together until thoroughly blended. Store at room temperature for up to 1 year.

To make dressing:

1/2 cup lite mayonnaise
2 tablespoons mix
1/4 cup skim milk
1 teaspoon lemon juice

Mix; let stand 30 minutes.

Makes 1 cup

______________________________________________________

Weight Watcher's Dressing

1/2 cup mayonnaise
3 tablespoons onion flakes
2 teaspoons parsley flakes, crushed
1 teaspoon salt
1/2 teaspoon garlic powder
2 1/2 cups buttermilk

Mix mayonnaise and dry ingredients. Add buttermilk slowly. Always shake before pouring on salad.

______________________________________________________

Russian Dressing

3 tablespoons orange juice
3 tablespoons reduced-calorie mayonnaise
2 tablespoons minced green bell pepper
2 tablespoons minced red bell pepper
2 tablespoons tomato paste
2 tablespoons plain nonfat yogurt
1 tablespoon drained prepared horseradish
1 tablespoon grated onion
1 teaspoon Dijon mustard
1/2 teaspoon chili powder
1/4 teaspoon freshly ground pepper

In a jar with a tight-fitting lid, combine all the ingredients; cover and shake well.

Refrigerate, covered, 2-3 hours.

Shake again before serving.

Makes 4 servings.

1 Weight Watcher point

______________________________________________________

Honey Mustard Dressing

1/2 cup plain nonfat yogurt
4 teaspoons prepared mustard
4 teaspoons honey
1 tablespoons snipped dill
2 teaspoons white wine vinegar
1/2 teaspoon granulated sugar
1/8 teaspoon ground white pepper

In a small bowl, whisk all the ingredients. Refrigerate, covered, 2-3 hours. Whisk again before serving.

Makes 4 servings.

1 Weight Watcher point

______________________________________________________

Oriental Salad Dressing

1/8 cup olive or vegetable oil
1/8 cup peanut oil
2 tablespoons rice vinegar
2 tablespoons diced celery
2 tablespoons diced onion
1 tablespoons soy sauce
1 1/2 teaspoons lime juice
1 teaspoon ketchup
1 sliced pared fresh ginger root

Blend in blender. Shake or stir before serving.

Makes 8 servings.

2 Weight Watcher points

______________________________________________________

Maple Balsamic Vinaigrette

2 tablespoons extra-virgin olive oil
2 tablespoons balsamic vinegar
2 teaspoons pure maple syrup
2 teaspoons grainy mustard
Salt and freshly ground black pepper to taste

In a small bowl, whisk oil, vinegar, maple syrup, mustard, salt and pepper until blended. (Alternatively, combine ingredients in a small jar, secure the lid and shake.)

Makes about 1/3 cup.

Per serving: 45 Calories, 0 g Protein, 5 g Fat, 0.7 mg Saturated Fat, 6 mg Sodium, 0 mg Cholesterol, 0 g Dietary Fiber, 2 g Carbohydrate

1.5 Weight Watcher points per 1 tablespoon

______________________________________________________

Blue Cheese Dressing

4 cups plain fat-free yogurt
5 ounces blue cheese
2 tablespoons balsamic vinegar
2 tablespoons Grey Poupon Country Dijon Mustard
2 clove garlic cloves

Mince garlic, then mix all ingredients in bowl and pour back into yogurt container.

Refrigerate until needed.

Makes 33 servings - 2 tablespoons per serving.

1 Weight Watcher point

______________________________________________________

Poppy Seed Dressing

1/2 cup buttermilk
1/2 cup nonfat sour cream
2 tbsp honey
1 tbsp fresh lemon juice
1/2 tbsp poppy seeds, toasted

In a small bowl, whisk buttermilk, sour cream, honey, lemon juice and poppy seeds until smooth.

The dressing can be stored, covered, in the refrigerator for up to 4 days.

Makes about 1 cup.

Serving size: 1 tablespoon

5 Weight Watcher points per serving

Per serving: 20 Calories, 1 g Protein, 1 g Fat, 0.1 mg Saturated Fat, 20 mg Sodium, 1 mg Cholesterol, 0 g Dietary Fiber, 3 g Carbohydrate

______________________________________________________

Ginger Orange Dressing

1/4 cup fresh orange juice
4 teaspoon canola oil
1 tablespoon minced scallions
1 teaspoon minced peeled fresh ginger
1/2 teaspoon grated orange zest
1/4 teaspoon minced garlic
Salt and freshly ground black pepper to taste

In a small bowl, whisk orange juice, oil, scallions, ginger, orange zest, garlic, salt and pepper until well blended. (Alternatively, combine ingredients in a small jar, secure the lid and shake.)

Makes about 1/3 cup.

Serving size: 1 tablespoon

Per serving: 35 Calories, 0 g Protein, 3 g Fat, 0.2 mg Saturated Fat, 1 mg Sodium, 0 mg Cholesterol, 0 g Dietary Fiber, 1 g Carbohydrate

1 Weight Watcher point

______________________________________________________

Dill Dressing

1/2 cup undiluted evaporated skim milk
1/4 cup vegetable oil
1/4 cup reduced-calorie mayonnaise
3 tablespoons white vinegar
1 tablespoon Watkins Chicken Soup Base
1 teaspoon Watkins Onion Powder
1 teaspoon Watkins Garlic Powder
3/4 teaspoon Watkins Dill Weed
3/4 teaspoon Watkins Dry Mustard
1/4 teaspoon Watkins Basil
1/8 teaspoon Watkins Black Pepper

Combine all ingredients in a covered jar. Shake well to mix.

______________________________________________________

Perfect summer berry and citrus dressing

1 tbsp Kraft "Olive Oil" Rasperry Dressing
1/4 lemon wedge squeezed
1/2 cup fresh raspberries or peeled orange wedge


perfect over 1 cup of romaine or spinich salad, use a tupperware container, add salad and above ingredients, place lid on tupperware and shake

1 pt for the Kraft "Olive Oil" Rasperry Dressing
.5 for the fresh fruit
makes the perfect summer salad

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Orange Vinaigrette

1/3 cup Watkins Citrus-Cilantro Grapeseed Oil
1/3 cup orange juice
1/4 cup white wine vinegar
1 1/2 teaspoons Watkins Garlic Spice Salad Seasoning
Sugar and salt, to taste

Combine all ingredients, shake to blend. Makes approximately 1 cup (1 tablespoon per serving)
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Last edited by couponqueen on Mon Jan 12, 2009 8:50 pm; edited 1 time in total
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Joined: 14 Mar 2006
Posts: 8982
Location: Utah

PostPosted: Mon Jan 12, 2009 4:38 pm    Post subject: Reply with quote

Soups

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Taco Soup

1 large onion, diced
1 (14 1/2 ounce) can diced tomatoes
1 (14 1/2 ounce) can diced tomatoes & green chiles
1 (11 ounce) canned corn with red and green peppers
1 (15 1/2 ounce) can low-fat or fat-free canned refried black beans
2 cans water (3 1/2 cups)
1 package taco seasoning mix
1 package ranch salad dressing mix (dry)

Saute onion with vegetable oil cooking spray. When softened, combine all other ingredients and cook until heated through.

Makes 9-10 cups. Serving size is 1 cup. 2 WW points per serving.

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Chipotle Chicken Soup
1 Bag Frozen Chipotle Chicken Strips 1 Bag Frozen Veggies w/Okra 1 Can Corn 1 Can Kidney Beans 1 Sm Can Mushrooms 1 Can Garlic Chicken Stock 1 Can Water 1 Pkg Ranch Seasoning 1 Pkg Chili Seasoning Saute chicken in olive oil 2 min. Dump all other ingredients in a crock pot add a dash of sugar and add chicken. Crock on high for 30 min. Serve with sweet cornbread or cornchips.

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Creamy Potato Soup

2 cups/500 ml. chopped red potatoes
1 cup/250 ml. chopped celery
1 cup/250 ml. chopped carrots
1 teaspoon/5 ml. Watkins Minced Green Onion
1 cup/250 ml. Watkins Cream Soup Base
1/2 cup/125 ml. flour
2 cups/500 ml. milk
Water
1 teaspoon/5 ml. Watkins Bacon Onion Snack & Dip Seasoning

Boil potato, celery, carrots and minced green onion in 1 quart water for 10 minutes or until tender.

Double recipe for thin white sauce on cream soup can. Mix according to directions. Drain water off vegetables and add to cream soup. Stir in Snack & Dip Seasoning.

Makes approximately 6 cups/.15 liters

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Tuscan Sausage and Bean Soup

1 pound spicy Italian sausage links, cut into 1-inch slices
1/2 cup chopped onion
1 (14 1/2 ounce) can diced tomatoes, undrained
2 cups water
1 tablespoon Watkins Chicken Soup Base
2 cups sliced yellow squash or zucchini
2 teaspoons Watkins Italian Seasoning
1/2 teaspoon Watkins Garlic Powder
1/8 teaspoon Watkins Red Pepper Flakes
3 cups canned cannellini or white northern beans
1/2 package chopped frozen spinach
Parmesan cheese, as desired

In large kettle or Dutch oven, cook sausage and onion until sausage is browned on all sides. Drain off any excess grease.

Add the tomatoes and next seven ingredients; bring to a boil and cook 5 to 8 minutes or until squash is crisp-tender. Squeeze excess liquid from spinach and stir into soup. Ladle soup into bowls and sprinkle with Parmesan cheese.

Serve with thick chunks of toasted Italian bread drizzled with a little Watkins Garlic Liquid Spice.

Makes 6 servings

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Fireside Chili

2 tablespoons Watkins Original Grapeseed Oil
2 pounds lean beef chuck, cut into 1/4 inch cubes
2 cups chopped onion
3 tablespoons Watkins Beef Soup Base
3 tablespoons Watkins Chili Powder
2 tablespoons Watkins Inferno Hot Pepper Sauce
2 teaspoons Watkins Oregano
2 teaspoons Watkins Garlic Flakes
2 (16 ounce) cans kidney beans, undrained
1 (16 ounce) can stewed tomatoes, undrained

In Dutch oven, brown beef and onion in hot oil. Stir in all remaining ingredients. Bring to a boil; cover and reduce heat. Simmer for 2 to 2 1/2 hours or until meat is tender. Serve with your favorite toppings.

Makes 6 servings

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Chicken and Pasta Soup

10 ounces skinless, boneless chicken breasts,
cut into 1-inch cubes
2 cups sliced fresh mushrooms
2 teaspoons Watkins Onion Liquid Spice
5 cups water
1/3 cup Watkins Chicken Soup Base
1 1/2 cups uncooked radiatore pasta
1 cup sliced yellow summer squash or zucchini
1/2 cup chopped red pepper
1 1/2 teaspoons Watkins Italian Seasoning
1/2 teaspoon Watkins Italian Pepper

In large nonstick saucepan or Dutch oven, saut? the chicken and mushrooms in the onion liquid spice until chicken in no longer pink. Add remaining ingredients and bring to a boil. Reduce heat to low; simmer for 12 to 15 minutes or until pasta is tender.

Makes 6 servings

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Cream of Chicken and Vanilla Soup

2 teaspoons Watkins Onion Liquid Spice
1/2 cup finely chopped celery
1/2 cup chopped green onion
1/2 cup all-purpose flour
1 cup Watkins Cream Soup Base
2 cups milk
3 cups water
1 1/2 tablespoons Watkins Pure Vanilla Extract
2 cups finely sliced cooked white chicken meat
Watkins Black Pepper, to taste
Salt, to taste

In medium saucepan, saute the celery and onion in onion liquid spice until crisp-tender. Add flour, soup base, milk, and water; mix well. Continue to cook over medium heat until mixture begins to boil and thicken. Add vanilla, chicken, salt and pepper to taste; heat through.

Makes 8 servings

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Chicken Chili

12 ounces boned and skinned chicken breasts, diced
1 envelope chili seasoning
1 quart canned tomatoes
15 ounces canned corn, undrained
15 ounces canned kidney beans, drained
1 green bell pepper, chopped
1 onion, chopped
1/2 cup salsa

In sprayed, nonstick skillet, sear chicken. Add to crockpot with remaining ingredients. Cook on LOW for 6 to 8 hours.

8 (1 1/2 cup) servings - 2.5 WW points per servings

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Free Soup

1 (46 ounce) can V-8 juice (Hot and Spicy or regular)
23 ounces water
1 cup cabbage, shredded
1 (10 ounce) can diced tomatoes and chile peppers
1 cup celery, diced
1 onion, chopped
1 (14.5 ounce) can green beans
1 jar mushrooms (optional)
4 to 6 carrots, sliced
2 tablespoons parsley
2 packages beef bouillon
1 package ranch dressing mix

Mix all ingredients together. Cook until vegetables are tender. Serve.

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Chicken Burrito Soup

WW points: 3

2 cups fat-free chicken broth (one 16 ounce can)
1 cup water
2 teaspoons taco seasoning
1/4 teaspoon dried minced garlic
1 teaspoon dried parsley flakes
1 cup frozen whole kernel corn
1/4 cup chopped red bell pepper
1/4 cup chopped green bell pepper
1/2 cup chopped onion
1 cup diced cooked chicken breast (5 ounces)
6 ounces red kidney beans, rinsed and drained (8 ounce can)
1 cup stewed tomatoes, coarsely chopped and undrained
1 1/2 ounces uncooked noodles (1 cup cooked)

In a large saucepan, combine chicken broth, water, taco seasoning, garlic, and parsley flakes. Add corn, red and green peppers, onion, chicken, kidney beans, and undrained tomatoes. Mix well to combine. Bring mixture to a boil. Stir in uncooked noodles. Lower heat, cover and simmer for about 15 minutes or until vegetables and noodles are tender, stirring occasionally.

Freezes well.

Servings: 4 (1 1/2 cup) servings

Per serving: 262 Cal, 2g Fat, 20g Pro, 41g Carb, 452mg Sod, 60mg Calc, 5g Fib

Healthy Exchanges: 2 Protein, 1 Bread, 1 Vegetable, 8 Opt. Cal.

Diabetic Exchanges: 2 Meat, 1 1/2 Starch, 1 Vegetable

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Mushroom Vegetable Soup

1 lb whole mushrooms
1 cup carrots, finely chopped
2 tablespoons butter or margarine, divided
1 cup celery, finely chopped
2 garlic cloves, minced
1 cup onion, finely chopped
1 (14 ounce) can beef broth
1/4 cup tomato paste
2 cups water
2 tablespoons dry sherry
1 bay leaf
2 teaspoons parsley flakes
1/2 teaspoon fresh ground black pepper

Preparation

1. Clean the mushrooms, slice a few of them and set them aside. Chop the remaining mushrooms and saute them in 1 tablespoon butter in a large soup pot.

2. Add all the remaining vegetables (except the sliced mushrooms) and cook for about 6-7 minutes, stirring often.

3. Stir in the tomato paste, broth, water and seasonings.

4. Simmer, covered, over low heat for about 1 hour.

5. Remove and discard the bay leaf.

6. In a large skillet, melt the remaining 1 tablespoon butter and saute the sliced mushrooms until tender, then set them aside.

7. Using a blender, puree the soup in batches.

8. Return the mixture to the soup pot.

9. Add the reserved sliced mushrooms and sherry to the pot.

10. Heat gently, stirring often.

Servings: 6

Nutritional information for one serving:

Weight Watchers points: 2
Calories: 115
Calories from fat: 44
Total fat: 4.9g
Cholesterol: 10mg
Total carbs: 10.7g
Fiber: 2.5g
Protein: 5.2g
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Last edited by couponqueen on Mon Jan 12, 2009 6:55 pm; edited 1 time in total
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Location: Utah

PostPosted: Mon Jan 12, 2009 4:39 pm    Post subject: Reply with quote

Vegetables

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Spicy Vegetable Stir Fry

3/4 pound fresh broccoli
2 tablespoons Watkins Onion Liquid Spice
1 medium zucchini, cut into julienne strips
1 cup sliced onion
1/2 cup sliced red bell pepper
1 cup sliced fresh mushrooms
2 tablespoons Watkins Spicy Garlic Soy Sauce, more if desired
Sunflower seeds, if desired

Trim broccoli; cut stalks into slices and break into florets. Heat Liquid Spice in large skillet. Add broccoli, zucchini, onion, and red pepper; stir fry over medium-high heat 5 minutes or until broccoli is tender-crisp. Add mushrooms; stir fry 1 minute longer or until tender. Stir in soy sauce and top with sunflower seeds.

Makes 6 servings

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Stuffed Peppers

6 large bell peppers (red, yellow or green)
1 pound lean ground beef
3/4 cup chopped onion
4 large tomatoes, peeled and cut into wedges (about 5 cups)
1 cup Watkins Heartland Rice Medley, uncooked
1/2 to 3/4 cup water (depending on juiciness of tomatoes)
3 tablespoons Watkins Beef Soup Base
1 tablespoon Watkins Basil
1 teaspoon Watkins Thyme
3/4 teaspoon Watkins Italian Pepper
1 cup shredded reduced-fat Cheddar cheese

Cut a thin slice off the top of each pepper; remove seeds and membranes. Chop tops of peppers; reserve 1/2 cup. Immerse whole peppers in boiling water for 3 minutes; drain.

Brown meat, onions, and chopped pepper in large skillet; drain off fat. Stir in remaining ingredients except cheese. Bring to boiling; reduce heat and simmer, covered, for 25 to 30 minutes or until rice is tender, stirring occasionally.Add additional water, if necessary, to prevent sticking.

Remove from heat and stir in 1/2 cup of the cheese. Spoon mixture into pepper halves. Place in a 2-quart shallow baking dish. Bake at 375 degrees F, uncovered, about 15 minutes or until heated through. Sprinkle with remaining cheese, let stand until melted.

Makes 6 servings.

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Lazy Cabbage

1 pound breakfast or Italian Sausage
Chopped onion and green bell pepper
4 cups shredded cabbage
2 (28 ounce) cans tomatoes (one can drained)
1/2 cup dry Minute rice

Brown meat, onion and pepper, then drain any fat. Combine all ingredients in a sprayed 9 x 13-inch pan.

Bake at 325 degrees F, covered, for 1 1/2 hours. Top with salsa before serving if desired.

Serves 6: 4 WW points
Serves 4: 6 WW points

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Fiesta Rice

Submitted to anonymous by Deb Gibson.

1 cup salsa (I used hot chipotle sauce)
3/4 cup Minute Rice
1/2 cup water

Mix salsa, rice and water in saucepan; bring to a boil. Reduce heat and simmer 5-10 minutes until rice is tender. Fluff with fork. I did this the last 8 minutes before the stuff in the oven came out.

Serves 4 - 1.5 WW points per serving

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Pintos and Cheese

Shared with anonymous by Deb Gibson.

1 can fat-free spicy refried beans
1/4 cup enchilada sauce
1/2 cup fat-free shredded Cheddar cheese

In small baking dish layer beans first, then enchilada sauce, and top with cheese (I added 1/2 cup of diced onions over the beans before adding the sauce and cheese). Cover. Bake at 350 degrees F for 25 minutes.

Serves 4 - 2 WW points each serving

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Spinach Pasta Bake

8 servings, 4.5 points each

1 (7 ounce) package elbow macaroni, cooked and drained
1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry
1 (4 ounce) can sliced mushrooms, drained
1 cup Reduced Fat Bisquick
1 3/4 cups skim milk
1 1/4 cups egg substitute (or 2 eggs plus 4 egg whites)
2/3 cup grated Parmesan cheese
1 teaspoon salt
3/4 teaspoon pepper
1/4 teaspoon ground nutmeg
2/3 cup reduced-fat Cheddar cheese, shredded

Heat oven to 375 degrees F. Spray an 11 x 7-inch baking pan with cooking spray.

Stir together macaroni, spinach and mushrooms and spread the mixture in the pan.

Beat the remaining ingredients except the Cheddar cheese with a whisk or hand beater for about 1 minute or until almost smooth. Stir the Cheddar cheese into the egg mixture. Pour over the spinach mixture in the pan. Bake uncovered for 40 - 45 minutes or until golden brown.

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Famous Green Bean Casserole

This is the old favorite recipe, revised to a lower fat, lower sodium recipe. It is quite good.

2 (9 ounce) bags frozen green beans, thawed, or
2 (15 ounce) cans no salt added green beans, drained
1 (10 3/4 ounce) can Campbell's HEALTHY REQUEST
Cream of Mushroom Soup
3/4 cup skim milk
1 (3.5 ounce) can Real Bak'd Onion Pieces, divided
1/8 teaspoon ground black pepper
2 teaspoons Worcestershire sauce or soy sauce (optional -
note these are high sodium products)

In a 1 1/2-quart casserole, mix all ingredients except 1/2 can of the Real Bak'd Onion Pieces.

Bake uncovered 30 minutes at 350 degrees F or until hot; stir. Top with remaining 1/2 can of Real Bak'd Onion Pieces. Bake an additional 5 minutes.

Serves: 6 - 1 1/2 WW points per serving

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Roasted Potatoes with Garlic

Makes 8 servings.

1 pound tiny red potatoes, halved
1 head garlic, cloves separated but not peeled
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon pepper

Arrange potatoes and garlic cloves in a 9 x 13-inch pan. Drizzle with oil and sprinkle with salt and pepper. Bake at 350 degrees F for 30 to 40 minutes, or until potatoes are tender and garlic is soft. Squeeze the roasted garlic from the peels onto the potatoes. Mix together.

Points: 1 - Serving size: 1 cup - Per serving: 64 Calories, 3.4 g Fat, 0.7 g Fiber, 7.8 g Carbohydrates, 0.9 g Protein, 136 mg Sodium

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Veggie Burgers

1 tablespoon canola oil, divided
1/4 cup each minced onion, green pepper, carrot, celery
2/3 cup drained canned white kidney (cannellini) beans
1 egg, lightly beaten
1/3 cup seasoned dried bread crumbs

In 8-inch nonstick skillet, heat 1 teaspoon of the oil. Add onion, pepper, carrot, celery; cook over medium heat, stirring occasionally, until veggies are soft and moisture has evaporated. Set aside to cool.

Using a fork, in medium mixing bowl mash beans; stir in egg. Add bread crumbs and veggies. Mix until thoroughly combined.

Shape mixture into 4 equal patties. Set patties on plate and refrigerate covered, 20 minutes.

In same skillet, heat 1tsp of the remaining oil. Add 2 patties; cook over medium heat, turning once, until browned on both sides. Repeat with remaining oil and patties.

Serves 4 - 2 WW points per patty

Per patty: 129 calories; 5g fat; 5g fiber

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Spinach Stuffed Pasta Shells

1 (26 ounce) jar fat-free spaghetti sauce, divided
Vegetable cooking spray
1 (10 ounce) package frozen chopped spinach, thawed and drained
1 cup lite ricotta cheese
1/2 cup Parmesan cheese, divided, finely shredded
1/2 teaspoon ground pepper
1/2 teaspoon ground nutmeg
12 jumbo pasta shells, cooked

Spoon half of spaghetti sauce into an 11 x 7 x 1 1/2-inch baking dish coated with cooking spray. Set aside.

Combine spinach, ricotta cheese, 1/4 cup Parmesan cheese, pepper and nutmeg; stir well. Spoon spinach mixture evenly into pasta shells. Arrange shells over sauce in baking dish. Spoon remaining half of spaghetti sauce over shells.

Cover and bake at 400 degrees F for 35 minutes or until bubbly.

Sprinkle with remaining 1/4 cup Parmesan cheese.

Yield: 4 servings - 5 WW points per serving

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Easy Garden Bake

6 servings, 2 points per serving

1 cup chopped zucchini
1 large tomato, chopped (1 cup)
1/3 cup grated Parmesan cheese
1/2 cup reduced fat Bisquick
1 cup fat-free milk
1/2 cup Egg Beaters
Salt and pepper to taste

Heat oven to 400 degrees F. Grease 9-inch pie plate.

Layer zucchini, tomato, onion and cheese in pie plate.

Stir remaining ingredients until blended, then pour out into pie plate. Bake about 35 minutes or until knife inserted in center comes out clean. Cool 5 minutes.

1 serving is 90 calories 2g fat 1 dietary fiber, 1g saturated fat, 5 mg cholesterol, 440 mg sodium, 13g carbohydrate 6g protein

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Onion-Garlic Mashed Potatoes

4 medium potatoes
3/4 cup coarsely chopped onion
3 1/2 teaspoons Watkins Garlic Liquid Spice
1 teaspoon salt (to taste) Milk
1/2 teaspoon Watkins Parsley
Watkins Black Pepper (to taste)

Peel potatoes and cut into 1-inch cubes. Place in saucepan along with onion, enough water to cover, Garlic Liquid Spice, and salt. Bring to boil; simmer 15 minutes or until potatoes are tender. Drain. Mash potatoes, adding milk and beating to desired consistency. Add parsley and black pepper. Serve hot.

Makes 6 servings

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Vegetarian Rice Casserole

1 tablespoon olive oil
2 onions, chopped
2 stalks celery, chopped
1/2 green bell pepper, seeded and chopped
1 (14.5 ounce) can diced tomatoes (no salt added)
1/2 cup minced parsley
1 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
2 1/2 cups cooked brown rice
2 cups cooked wild rice
1 cup shredded reduced-fat Cheddar cheese

Preheat the oven to 350 degrees F.

In a large nonstick skillet, heat the oil. Add the onions, celery and bell pepper; cook, stirring as needed, until softened, 5 - 6 minutes. Add the tomatoes, parsley, thyme and black pepper; bring to a boil. Stir in the rices; transfer to a 3-quart casserole. Cover with foil and bake 10 minutes; uncover and sprinkle with the cheese. Bake until the cheese is melted, about 3 minutes longer.

Serves 5 - 5 WW points per serving

Per Serving: 235 Calories, 5 g Total Fat, 0 g Saturated Fat, 3 mg Cholesterol, 326 mg Sodium, 38 g Total Carbohydrate, 3 g Dietary Fiber, 10 g Protein, 202 mg Calcium

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Savory Potato Topping

1 cup plain fat-free yogurt
2 teaspoons imitation bacon bits
1 1/2 teaspoons dried chives
1/2 teaspoon dried dill weed
1/4 teaspoon salt
1/8 teaspoon pepper

Combine all ingredients; mix well. Refrigerate at least 2 hours before serving, to blend flavors.

Serve on hot baked potatoes.

Makes about 1 cup.

Serves: 4 (1/4 cup) servings - 1 WW point per serving

Per 1/4 cup: 39 calories, trace fat, 1 mg cholesterol, 5 g carbohydrates, 0 g fiber, 4 g protein, 199 mg sodium

NOTE: A 2-tablespoon serving of this topping is "free" for weight watchers.

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Roasted Garlic and Onion Linguine

2 small onions
1 head garlic
vegetable cooking spray
1/4 cup grated nonfat parmesan cheese
1/4 cup nonfat chicken broth, no salt added
2 teaspoons cracked black pepper
1/4 teaspoon salt
12 ounces linguine, uncooked

Peel onion, and cut each into 8 wedges. Gently peel outer skin from garlic and discard. Cut off and discard top one-fourth of garlic had. Place onion and garlic, cut sides up, in center of a piece of heavy-duty aluminum foil, coat with cooking spray. Fold foil over onion and garlic, sealing tightly.

Bake at 350 degrees F for 1 hour or until onion and garlic are soft. Remove from oven and let cool. Remove and discard skin from garlic. Scoop out garlic pulp with a small spoon. Position knife blade in food processor bowl, add garlic pulp, onion and cheese.

Pulse 5 times or until combined. Add broth and next 3 ingredients to garlic mixture. Process until mixture is finely chopped. Set aside. Cook pasta according to package directions, omitting salt and fat, drain. Add garlic mixture, toss lightly.

Serve immediately.

Yield: 8 serving (3/4 cup)

3 POINTS per serving

Nutrition information: Per serving: 180 Calories (kcal); 1g Total Fat; (3% calories from fat); 7g Protein; 36g Carbohydrate; 3mg Cholesterol; 113mg Sodium

Food Exchanges: 2 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

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Homemade Mincemeat Pie

1 cup finely chopped lean beef (such as sirloin or round steak)
2 cups finely chopped tart apples
1 cup chopped raisins
1 cup currants
1/2 cup finely chopped citron
1 teaspoon salt
1/2 cup butter (or chopped beef suet, if available)
1 cup granulated sugar
1/2 cup apple cider
1/2 tablespoon Watkins Ground Cloves
1/2 tablespoon Watkins Cinnamon
1/2 tablespoon Watkins Nutmeg
1/2 cup meat stock
1/2 cup chopped nuts
Pie crust

Cook beef, let cool, and chop finely. Add remaining ingredients to beef and mix well. Simmer slowly (low) for 1 hour, stirring occasionally. Spoon into glass jars, cover and store for at least 1 week before making pies, allowing flavors to mellow.

Store mincemeat in refrigerator, or process at 10 pounds pressure for 20 minutes. Makes about 5 cups of mincemeat, enough for 2 pies.

When making pies, line deep pie plate with crust, fill with mincemeat, and top each pie with 1 tablespoon heavy cream, 1 tablespoon sugar and 1 tablespoon cold butter (chopped into little pieces). Place top crust on pie and crimp edges (cut small slits in crust to vent). Bake at 350 degrees F for 30-45 minutes, or until the top is lightly browned. Let cool.

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Light Mashed Potatoes

Ingredients
5 medium white potatoes, peeled, washed and diced
4 tablespoons margarine
1/4 cup low-fat milk
1/2 teaspoon table salt (or to taste)
1/2 teaspoon ground black pepper (or to taste)

Preparation
1. In a medium-sized saucepan, add the potatoes and enough water to cover them.
2. Bring to a boil over medium heat; boil for about 20 minutes.
3. Drain the potatoes and return to the saucepan.
4. Using an electric mixer, mix the potatoes until they’re looking slightly dry.
5. Add 1/4 cup milk and mix until creamy (add extra milk if you want a creamier texture).
6. Add the margarine, salt and pepper; mix well.

Servings: 6

Nutritional information for one serving:
WW points: 4
Calories: 171
Calories from fat: 71
Total fat: 7.9g
Cholesterol: 0mg
Sodium: 559mg
Total carbs: 23.5g
Dietary fiber: 2.3g
Protein: 2.6g

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Fiesta Rice

1 cup salsa (I used hot chipotle sauce)
3/4 cup Minute Rice
1/2 cup water

Mix salsa, rice and water in saucepan; bring to a boil. Reduce heat and simmer 5-10 minutes until rice is tender. Fluff with fork. I did this the last 8 minutes before the stuff in the oven came out.

Serves 4 - 1.5 WW points per serving

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Pintos and Cheese

1 can fat-free spicy refried beans
1/4 cup enchilada sauce
1/2 cup fat-free shredded Cheddar cheese

In small baking dish layer beans first, then enchilada sauce, and top with cheese (I added 1/2 cup of diced onions over the beans before adding the sauce and cheese). Cover. Bake at 350 degrees F for 25 minutes.

Serves 4 - 2 WW points each serving

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Spinach Pasta Bake

8 servings, 4.5 points each

1 (7 ounce) package elbow macaroni, cooked and drained
1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry
1 (4 ounce) can sliced mushrooms, drained
1 cup Reduced Fat Bisquick
1 3/4 cups skim milk
1 1/4 cups egg substitute (or 2 eggs plus 4 egg whites)
2/3 cup grated Parmesan cheese
1 teaspoon salt
3/4 teaspoon pepper
1/4 teaspoon ground nutmeg
2/3 cup reduced-fat Cheddar cheese, shredded

Heat oven to 375 degrees F. Spray an 11 x 7-inch baking pan with cooking spray.

Stir together macaroni, spinach and mushrooms and spread the mixture in the pan.

Beat the remaining ingredients except the Cheddar cheese with a whisk or hand beater for about 1 minute or until almost smooth. Stir the Cheddar cheese into the egg mixture. Pour over the spinach mixture in the pan. Bake uncovered for 40 - 45 minutes or until golden brown.

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Famous Green Bean Casserole

This is the old favorite recipe, revised to a lower fat, lower sodium recipe. It is quite good.

2 (9 ounce) bags frozen green beans, thawed, or
2 (15 ounce) cans no salt added green beans, drained
1 (10 3/4 ounce) can Campbell's HEALTHY REQUEST
Cream of Mushroom Soup
3/4 cup skim milk
1 (3.5 ounce) can Real Bak'd Onion Pieces, divided
1/8 teaspoon ground black pepper
2 teaspoons Worcestershire sauce or soy sauce (optional -
note these are high sodium products)

In a 1 1/2-quart casserole, mix all ingredients except 1/2 can of the Real Bak'd Onion Pieces.

Bake uncovered 30 minutes at 350 degrees F or until hot; stir. Top with remaining 1/2 can of Real Bak'd Onion Pieces. Bake an additional 5 minutes.

Serves: 6 - 1 1/2 WW points per serving

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Roasted Potatoes with Garlic

Makes 8 servings.

1 pound tiny red potatoes, halved
1 head garlic, cloves separated but not peeled
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon pepper

Arrange potatoes and garlic cloves in a 9 x 13-inch pan. Drizzle with oil and sprinkle with salt and pepper. Bake at 350 degrees F for 30 to 40 minutes, or until potatoes are tender and garlic is soft. Squeeze the roasted garlic from the peels onto the potatoes. Mix together.

Points: 1 - Serving size: 1 cup - Per serving: 64 Calories, 3.4 g Fat, 0.7 g Fiber, 7.8 g Carbohydrates, 0.9 g Protein, 136 mg Sodium

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Veggie Burgers

1 tablespoon canola oil, divided
1/4 cup each minced onion, green pepper, carrot, celery
2/3 cup drained canned white kidney (cannellini) beans
1 egg, lightly beaten
1/3 cup seasoned dried bread crumbs

In 8-inch nonstick skillet, heat 1 teaspoon of the oil. Add onion, pepper, carrot, celery; cook over medium heat, stirring occasionally, until veggies are soft and moisture has evaporated. Set aside to cool.

Using a fork, in medium mixing bowl mash beans; stir in egg. Add bread crumbs and veggies. Mix until thoroughly combined.

Shape mixture into 4 equal patties. Set patties on plate and refrigerate covered, 20 minutes.

In same skillet, heat 1tsp of the remaining oil. Add 2 patties; cook over medium heat, turning once, until browned on both sides. Repeat with remaining oil and patties.

Serves 4 - 2 WW points per patty

Per patty: 129 calories; 5g fat; 5g fiber

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Spinach Stuffed Pasta Shells

1 (26 ounce) jar fat-free spaghetti sauce, divided
Vegetable cooking spray
1 (10 ounce) package frozen chopped spinach, thawed and drained
1 cup lite ricotta cheese
1/2 cup Parmesan cheese, divided, finely shredded
1/2 teaspoon ground pepper
1/2 teaspoon ground nutmeg
12 jumbo pasta shells, cooked

Spoon half of spaghetti sauce into an 11 x 7 x 1 1/2-inch baking dish coated with cooking spray. Set aside.

Combine spinach, ricotta cheese, 1/4 cup Parmesan cheese, pepper and nutmeg; stir well. Spoon spinach mixture evenly into pasta shells. Arrange shells over sauce in baking dish. Spoon remaining half of spaghetti sauce over shells.

Cover and bake at 400 degrees F for 35 minutes or until bubbly.

Sprinkle with remaining 1/4 cup Parmesan cheese.

Yield: 4 servings - 5 WW points per serving

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Easy Garden Bake

6 servings, 2 points per serving

1 cup chopped zucchini
1 large tomato, chopped (1 cup)
1/3 cup grated Parmesan cheese
1/2 cup reduced fat Bisquick
1 cup fat-free milk
1/2 cup Egg Beaters
Salt and pepper to taste

Heat oven to 400 degrees F. Grease 9-inch pie plate.

Layer zucchini, tomato, onion and cheese in pie plate.

Stir remaining ingredients until blended, then pour out into pie plate. Bake about 35 minutes or until knife inserted in center comes out clean. Cool 5 minutes.

1 serving is 90 calories 2g fat 1 dietary fiber, 1g saturated fat, 5 mg cholesterol, 440 mg sodium, 13g carbohydrate 6g protein

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Onion-Garlic Mashed Potatoes

4 medium potatoes
3/4 cup coarsely chopped onion
3 1/2 teaspoons Watkins Garlic Liquid Spice
1 teaspoon salt (to taste) Milk
1/2 teaspoon Watkins Parsley
Watkins Black Pepper (to taste)

Peel potatoes and cut into 1-inch cubes. Place in saucepan along with onion, enough water to cover, Garlic Liquid Spice, and salt. Bring to boil; simmer 15 minutes or until potatoes are tender. Drain. Mash potatoes, adding milk and beating to desired consistency. Add parsley and black pepper. Serve hot.

Makes 6 servings.

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Vegetarian Rice Casserole

Source: WW - Simply the Best cookbook

1 tablespoon olive oil
2 onions, chopped
2 stalks celery, chopped
1/2 green bell pepper, seeded and chopped
1 (14.5 ounce) can diced tomatoes (no salt added)
1/2 cup minced parsley
1 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
2 1/2 cups cooked brown rice
2 cups cooked wild rice
1 cup shredded reduced-fat Cheddar cheese

Preheat the oven to 350 degrees F.

In a large nonstick skillet, heat the oil. Add the onions, celery and bell pepper; cook, stirring as needed, until softened, 5 - 6 minutes. Add the tomatoes, parsley, thyme and black pepper; bring to a boil. Stir in the rices; transfer to a 3-quart casserole. Cover with foil and bake 10 minutes; uncover and sprinkle with the cheese. Bake until the cheese is melted, about 3 minutes longer.

Serves 5 - 5 WW points per serving

Per Serving: 235 Calories, 5 g Total Fat, 0 g Saturated Fat, 3 mg Cholesterol, 326 mg Sodium, 38 g Total Carbohydrate, 3 g Dietary Fiber, 10 g Protein, 202 mg Calcium

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Savory Potato Topping

1 cup plain fat-free yogurt
2 teaspoons imitation bacon bits
1 1/2 teaspoons dried chives
1/2 teaspoon dried dill weed
1/4 teaspoon salt
1/8 teaspoon pepper

Combine all ingredients; mix well. Refrigerate at least 2 hours before serving, to blend flavors.

Serve on hot baked potatoes.

Makes about 1 cup.

Serves: 4 (1/4 cup) servings - 1 WW point per serving

Per 1/4 cup: 39 calories, trace fat, 1 mg cholesterol, 5 g carbohydrates, 0 g fiber, 4 g protein, 199 mg sodium

NOTE: A 2-tablespoon serving of this topping is "free" for weight watchers.

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Roasted Garlic and Onion Linguine

Source: healthdiscovery.net

2 small onions
1 head garlic
vegetable cooking spray
1/4 cup grated nonfat parmesan cheese
1/4 cup nonfat chicken broth, no salt added
2 teaspoons cracked black pepper
1/4 teaspoon salt
12 ounces linguine, uncooked

Peel onion, and cut each into 8 wedges. Gently peel outer skin from garlic and discard. Cut off and discard top one-fourth of garlic had. Place onion and garlic, cut sides up, in center of a piece of heavy-duty aluminum foil, coat with cooking spray. Fold foil over onion and garlic, sealing tightly.

Bake at 350 degrees F for 1 hour or until onion and garlic are soft. Remove from oven and let cool. Remove and discard skin from garlic. Scoop out garlic pulp with a small spoon. Position knife blade in food processor bowl, add garlic pulp, onion and cheese.

Pulse 5 times or until combined. Add broth and next 3 ingredients to garlic mixture. Process until mixture is finely chopped. Set aside. Cook pasta according to package directions, omitting salt and fat, drain. Add garlic mixture, toss lightly.

Serve immediately.

Yield: 8 serving (3/4 cup)

3 POINTS per serving

Nutrition information: Per serving: 180 Calories (kcal); 1g Total Fat; (3% calories from fat); 7g Protein; 36g Carbohydrate; 3mg Cholesterol; 113mg Sodium

Food Exchanges: 2 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates
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Joined: 14 Mar 2006
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Location: Utah

PostPosted: Mon Jan 12, 2009 5:08 pm    Post subject: Reply with quote

Deserts

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Homemade Mincemeat Pie

1 cup finely chopped lean beef (such as sirloin or round steak)
2 cups finely chopped tart apples
1 cup chopped raisins
1 cup currants
1/2 cup finely chopped citron
1 teaspoon salt
1/2 cup butter (or chopped beef suet, if available)
1 cup granulated sugar
1/2 cup apple cider
1/2 tablespoon Watkins Ground Cloves
1/2 tablespoon Watkins Cinnamon
1/2 tablespoon Watkins Nutmeg
1/2 cup meat stock
1/2 cup chopped nuts
Pie crust

Cook beef, let cool, and chop finely. Add remaining ingredients to beef and mix well. Simmer slowly (low) for 1 hour, stirring occasionally. Spoon into glass jars, cover and store for at least 1 week before making pies, allowing flavors to mellow.

Store mincemeat in refrigerator, or process at 10 pounds pressure for 20 minutes. Makes about 5 cups of mincemeat, enough for 2 pies.

When making pies, line deep pie plate with crust, fill with mincemeat, and top each pie with 1 tablespoon heavy cream, 1 tablespoon sugar and 1 tablespoon cold butter (chopped into little pieces). Place top crust on pie and crimp edges (cut small slits in crust to vent). Bake at 350 degrees F for 30-45 minutes, or until the top is lightly browned. Let cool.

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Rocky Road Brownies

2 Points Per Serving

4 egg whites, whipped
1/2 cup granulated sugar
1 tablespoon vanilla extract
1/2 cup cocoa powder, sifted
1/2 teaspoon baking powder
1/4 teaspoon salt
1/2 cup all-purpose flour
1 cup Marshmallow Creme

Preheat oven at 325 degrees F. Prepare a 9 x 13-inch pan with cooking spray and flour.

In a mixing bowl, combine baking powder, cocoa/carob powder, salt and flour.

In another mixing bowl, combine egg whites, sugar, vanilla extract and Marshmallow Creme.

Mix dry ingredients with wet ingredients. Bake for 18 minutes.

Makes 8 servings - 2 WW points per serving

122.18 Cal (5.72% from Fat, 11.50% from Protein, 82.80% from Carb); 3.73 g Protein; 0.83 g Tot Fat; 0.45 g Sat Fat; 0.26 g Mono Fat; 0.06 g Poly Fat; 26.91 g Carb; 2.00 g Fiber; 26.48 mg Calcium; 1.17 mg Iron; 136.04 mg Sodium; 1.14 IU Vit A; 0.00 mg Vit C; 0.00 mg Cholesterol

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Weight Watchers Cherry Cheesecake

2/3 cup cottage cheese
Artificial sweetener equal to 6 tablespoon sugar
1 tablespoon lemon rind, grated
1/2 teaspoon vanilla extract
2 eggs, separated
1/4 cup evaporated skim milk
1/3 cup instant nonfat dry milk

Combine cottage cheese, sweetener, lemon rind, vanilla extract, egg yolks, evaporated milk and dry milk in a blender and blend for about 1 minute until well mixed. Transfer to a bowl.

In another bowl beat egg whites until they stand in stiff peaks; fold into the cheese mixture. Transfer to springform pan and bake 40 minutes at 350 degrees F.

Cherry Topping
1 cup sweet cherries, pitted
1/4 cup diet cherry-flavored beverage
Artificial sweetener, to taste
1/4 teaspoon cherry extract

In a covered saucepan, cook cherries in beverage until they are tender and liquid is evaporated. Sweeten, add cherry extract, spread over baked cheesecake and return to oven 5 minutes more.

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WW Cobbler

2 (16 ounce) bags of any frozen fruit
1 (18.25 ounce) box yellow cake mix
1 (12 ounce) can diet Sprite or diet 7-Up

Place both bags of frozen fruit into a 13 x 9-inch baking dish (do not thaw). Sprinkle DRY cake mix over the top of frozen fruit. Pour entire can of diet Sprite or diet 7-UP over mixture. Cover with foil and bake 20 minutes at 350 degrees F. Uncover and bake an additional 40 minutes.

Yields 12 servings.

1 serving equals 3 WW points

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Pineapple Angel Food Cake

1 box name-brand angel food cake mix *
1 (20 ounce) can crushed pineapple

Preheat oven to 350 degrees F.

Combine the dry cake mix and the pineapple, including juice. Mix well. Pour into a 13 x 9-inch baking dish, and bake for 30 minutes

Yield: 12 servings

WW points: 3

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Carrot Cake with Cream Cheese Frosting

Cooking spray
1 tablespoon all-purpose flour
2 1/4 cups all-purpose flour
2 teaspoons baking powder
1 1/2 teaspoons ground cinnamon
1/2 teaspoon salt
1/4 teaspoon baking soda
1/4 teaspoon ground nutmeg
2/3 cup granulated sugar
2/3 cup packed brown sugar
1/2 cup applesauce
1/3 cup vegetable oil
1/4 cup plain fat-free yogurt
2 1/2 teaspoons vanilla extract
2 large egg whites
1 large egg
2 cups finely shredded carrot
1/4 cup chopped walnuts

Cream Cheese Frosting
2/3 cup tub-style light cream cheese, chilled
1 1/4 teaspoons vanilla extract
3 1/2 cups confectioners' sugar

Preheat oven to 375 degrees F.

Coat two 8-inch round cake pans with cooking spray, and dust pans with 1 tablespoon flour.

Lightly spoon 2 1/4 cups flour into dry measuring cups; level with a knife.

Combine 2 1/4 cups flour, baking powder, cinnamon, salt, baking soda and nutmeg in a medium bowl.

Combine granulated sugar and next 7 ingredients (granulated sugar through egg) in a large bowl; beat well at medium speed of a mixer.

Add to flour mixture, stirring just until moist. Stir in carrot.

Pour cake batter into prepared pans. Sharply tap pans once on counter to remove air bubbles.

Bake for 30 minutes or until a wooden pick inserted in center comes out clean. Cool in pans 10 minutes on wire racks; remove from pans. Cool completely on wire racks.

Place 1 cake layer on a plate; spread with 2/3 cup Cream Cheese Frosting, and top with other cake layer. Spread remaining frosting over top and sides of cake.

Sprinkle walnuts over top of cake. Store cake loosely covered in refrigerator.

Cream Cheese Frosting: Beat cream cheese and vanilla extract in a large bowl at medium speed of a mixer until smooth. Gradually add sugar; beat at low speed until smooth (do not over-beat). Cover and chill. Yields 1 2/3 cups.

Yield: 16 servings

Per serving: Calories: 329( 21% from fat); Fat 7.8g(sat 2g, mono 2.2g, poly 3.1g); Pro 4.5g; Carb 61.1g; Fiber 1.2g; Chol 19mg; Iron 1.4mg; Sod 169mg; Calc 74mg

7 WW points

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Chocolate Zucchini Snack Cake

2 1/2 cups all-purpose flour
2 teaspoons Watkins Baking Powder
1/2 teaspoon baking soda
1/8 teaspoon salt
2 1/2 cups shredded, unpeeled zucchini
1 cup granulated sugar
1/4 cup Watkins Baking Cocoa
1 1/2 teaspoons Watkins Cinnamon
1/3 cup Watkins Original Grapeseed Oil
1/3 cup low-fat buttermilk
2 teaspoons Watkins Vanilla Extract
1/2 teaspoon Watkins Butter Extract
1/2 cup egg substitute (thaw, if frozen) or 3 large egg whites
1 1/2 teaspoons powdered sugar

Preheat oven to 350 degrees F. Coat a 13 x 9-inch baking pan with Watkins Cooking Spray.

Combine all of the remaining ingredients except the powdered sugar in a large bowl; mix well. Spread in prepared pan and bake for 25 to 30 minutes or until a wooden pick inserted in the center comes out clean. Cool completely in pan on wire rack. Dust with powdered sugar.

Makes 18 servings.

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Chocolate Crunch Bars

Source: Weight Watchers advertisement

6 cups cocoa crisp rice cereal
1 1/2 tablespoons margarine
1 1/2 tablespoons reduced-fat peanut butter
1/2 (16 ounce) package large marshmallows
1/3 cup reduced-fat semisweet chocolate morsels

Place rice cereal in a large bowl; set aside.

Combine margarine, peanut butter, and marshmallows in a medium saucepan; cook, stirring constantly, over low heat until marshmallows are melted and mixture is smooth. Pour marshmallow mixture over cereal, stirring until cereal is well coated. Stir in chocolate morsels. Press mixture into a 13 x 9 x 2-inch pan coated with cooking spray using a rubber spatula coated with cooking spray. Let cool completely.

Cut into 24 bars.

2 points Per Bar: 96 calories, 2.2 g Fat, 0 g Fiber

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Snickers Bar

3/4 ounce oatmeal
2 tablespoons Grape-Nuts cereal or raisins
1 tablespoon peanut butter
1 package unsweetened hot chocolate
1 1/2 or 2 tablespoons water

Mix in bowl and shape into a bar and freeze an hour or more.

For WW this equals 1 bread, 1 fruit, 1 protein, 1 fat and 1 milk

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Flaky Apple Turnovers (WW)

1.5 WW points per serving

2 1/4 cups peeled, chopped cooking apples (about 3/4 pound)
1 1/2 teaspoons lemon juice
1/4 cup granulated sugar
1 tablespoon all-purpose flour
1/2 teaspoon ground cinnamon
1/8 teaspoon salt
1/8 teaspoon ground nutmeg
10 sheets frozen phyllo pastry, thawed
Vegetable cooking spray

Combine apple and lemon juice in a small bowl; toss gently. Add sugar, flour and next 3 ingredients; toss well and set aside.

Spray 1 phyllo sheet at a time with cooking spray, and cut each sheet lengthwise into 4 (3 1/4-inch wide) strips. Stack 2 strips, 1 on top of the other. Spoon 1 heaping tablespoon apple mixture onto 1 end of each strip, and spread to within 1 inch of end; fold the left bottom corner over mixture, forming a triangle. Keep folding back and forth into a triangle to end of strip. Repeat procedure with remaining ingredients. Place the triangles, seam-side down, on a baking sheet. Lightly spray tops with cooking spray. Bake at 400 degrees F for 7 minutes or until golden. Serve warm.

Makes 20 turnovers.

Per Turnover: Calories 49; Fat 0.8 g; Carbs 9.9 g; Sodium 61 mg; Fiber0 g

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Banana Split Pie

12 graham cracker squares
1 medium banana
1/2 cup sliced strawberries
1 small box low calorie vanilla pudding (prepared)
1 cup fat-free whipped cream

Place crackers in bottom of pie plate. Layer remaining ingredients in order listed. Place in refrigerator until pudding sets.

Yields 4 servings - 4 WW points per serving

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Oatmeal Scones (WW)

4 servings - 2 estimated points per serving

2/3 cup quick oats
1/3 cup Reduced Fat Bisquick
2 tablespoons brown sugar
1/2 teaspoon baking powder
1/2 cup skim milk
1/2 cup frozen blueberries (no need to thaw first)

Mix all the ingredients, mold into 4 mounds and bake at 400 degrees F for 10-12 minutes. Let cool.

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Pina Colada Fruit

1 (8 ounce) cartons fat-free plain yogurt
1 package fat-free vanilla pudding
1/2 cup crushed pineapple, drained
1 teaspoon coconut extract
1 teaspoon rum extract
1 cup fat-free Cool Whip
Bite-size pieces fresh fruits (pineapple,
strawberries, kiwi, grapes, etc.)

In a medium bowl blend yogurt and pudding mix; stir in pineapple and extracts. Fold in whipped topping. Cover; refrigerate until serving time.

Serve with fruit dippers.

5 (1/2 cup) servings - 2.16 WW points per serving

Fruit Dippers: Use 1 cup or more cut fresh fruit to dip into the dip for 1 WW point per cup of fruit.

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Tangy Lemon Squares

16 squares

Crust
3/4 cup all-purpose flour
1/3 cup Equal? Spoonful*
1/8 teaspoon salt
6 tablespoons cold stick butter or margarine, cut into pieces
1 teaspoon grated lemon peel
1 teaspoon vanilla extract

Filling
2 eggs
3/4 cup Equal Spoonful**
1/2 cup lemon juice
4 tablespoons stick butter or margarine, melted
1 tablespoon grated lemon peel

*May substitute 8 packets Equal sweetener
** May substitute 18 packets Equal sweetener

For Crust, combine flour, 1/3 cup Equal? and salt in medium bowl. Cut in 6 tablespoons butter with pastry blender until mixture resembles coarse crumbs. Sprinkle with 1 teaspoon lemon peel and vanilla. Mix with hands to form dough. Press dough evenly on bottom and 1/4-inch up sides of 8-inch square baking pan. Bake in preheated 350 degree F oven 8 to 10 minutes or until set. Cool on wire rack.

For Filling, beat eggs and 3/4 cup Equal?. Mix in lemon juice, 4 tablespoons melted butter and 1 tablespoon lemon peel. Pour mixture into baked pastry. Bake about 15 minutes or until filling is set. Cool completely on wire rack. Cut into squares.

Store in airtight container in refrigerator.

Nutritional information: Calories 97 protein 2g carbohydrate 5 g Fat 8 g cholesterol 46 mg sodium 101 mg

WW Points* - 2 Points

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Dreamsicle Pudding

Submitted to anonymous by Deb Gibson.

1 package sugar-free instant orange flavored Jell-O
1 package sugar-free instant vanilla pudding
1 can mandarin oranges, drained
1 small container fat-free Cool Whip

Dissolve Jell-O in 1 cup of very hot water. Add another cup of ice cold water or crushed ice. Let sit for 5 minutes.

With a mixer, blend in the pudding mix. Stir in the oranges. Fold in the Cool Whip. Refrigerate 2 hours.

1 (1-cup) serving = 1 WW point

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Chocolate Chip Cheesecake

Posted by kdipaolo at anonymous 6/13/01 5:01:27 am

10 average Nabisco reduced-fat Oreo(s), or other similar
reduced-fat, cream-filled chocolate sandwich cookies
8 ounces fat-free cream cheese
8 ounces light cream cheese, tub-style
1 cup granulated sugar
2 tablespoons all-purpose flour
1 cup fat-free cottage cheese
2 teaspoons almond extract
6 large egg whites
3/4 cup mini chocolate chips

Preheat oven to 325 degrees F.

Lightly coat a 9-inch springform pan with cooking spray. Crush cookies and sprinkle cookie crumbs evenly over bottom of pan.

Using an electric mixer, beat together cream cheeses on lowest speed until well blended.

In a small bowl, combine sugar and flour. Add to cream cheese mixture and beat until smooth.

In a food processor or blender, pur?e cottage cheese until smooth. Add cottage cheese and almond extract to cream cheese mixture; beat until smooth. Add egg whites and beat until well blended. Stir in 1/2 cup of chocolate chips.

Pour into springform pan; top with remaining chocolate chips and bake until cheesecake puffs and center is almost set, about 60 minutes.

Transfer to a wire rack and cool completely. Run a knife around sides to loosen and release pan sides. Cover and chill overnight. Cut into 12 slices and serve.

Serves 12. - Points per serving: 5

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Mississippi Mud Pie

3/4 cup flour
1/2 cup lite whipped topping, divided
1/4 cup confectioners' sugar
1 cup milk
1/3 cup reduced calorie margarine
1/2 cup light cream cheese
1 small box sugar-free chocolate pudding mix*

* Can substitute any flavor

Heat oven to 350 degrees F.

Combine flour and margarine,. Spread evenly over bottom of 9-inch pie pan. Bake 15-20 minutes until golden.

Combine 2 tablespoons whipped topping, cream cheese and sugar. Stir until smooth and spread over top of pie crust.

In another bowl, whisk together the pudding mix, milk and 1/2 cup water until smooth. Spoon on top of cream cheese layer. Top with remaining whipped topping. Chill several hours.

Serves: 8 - 3 WW points per serving

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Crispy Peanut Butterscotch Pie

Source: WW magazine

1/4 cup creamy peanut butter
1 tablespoon honey
1 1/2 cups oven toasted rice cereal (Rice Krispies)
1 (1 ounce) package butterscotch fat free, sugar free instant pudding mix
1 1 /2 cups frozen fat free whipped topping, thawed and divided
Ground cinnamon (optional)
Additional toasted rice cereal (optional)

Combine peanut butter and honey in a medium microwave safe bowl; microwave at HIGH 30 seconds, stirring until mixture melts. Stir in rice cereal. Press cereal mixture into bottom of an 8-inch round cake pan using wax paper.

Prepare pudding mix according to package directions for pudding, and fold in 1 cup whipped topping. Spoon pudding mixture into prepared pan. Cover and freeze until firm.

Let pie stand at room temperature 15 minutes before serving.

Spoon remaining whipped topping over each serving. Sprinkle with ground cinnamon and additional cereal, if desired.

Yields 6 servings - 3 WW points per serving

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Pecan Pie Bars

1 (18 1/2 ounce) package yellow cake mix, divided
1/2 cup butter, melted
1 egg
1 teaspoon Watkins Vanilla Nut Extract
2/3 cup reserved cake mix
1/2 cup firmly packed brown sugar
1 1/2 cups dark corn syrup
1 teaspoon Watkins Vanilla Extract
1 teaspoon Watkins Butter-Pecan Flavor
3 eggs
1 cup chopped pecans

Grease bottom and sides of 13 x 9-inch pan. Reserve 2/3 cup dry cake mix for filling. In large mixing bowl, combine remaining dry mix, butter, 1 egg and vanilla nut extract. Mix until smooth. Press evenly into bottom and sides of prepared pan. Bake at 350 degrees F for 15 to 20 minutes or until light golden brown.

Meanwhile, combine reserved cake mix, brown sugar, syrup, vanilla extract, butter-pecan flavor, and 3 eggs in a large mixing bowl. Beat at medium speed for 1-2 minutes. Pour filling over baked crust. Sprinkle with chopped pecans. Return to oven and bake for 30 to 25 minutes until filling is set. Cool. Cut into bars.

Makes 36 bars.

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Coconut Delight

9 whole graham crackers, crumbed
3 tablespoons coconut flakes
2 packages fat-free instant vanilla pudding
3 cups skim milk
1 teaspoon coconut extract
1 cup fat free whipped topping

Mix graham cracker crumbs and coconut; pour 3/4 of mixture into sprayed 9 x 13-inch pan.

In a bowl mix pudding mix, milk and coconut extract; whip to thicken.

Fold in thawed Cool Whip. Spoon over crumb crust; sprinkle with remaining crumbs. Cover and refrigerate.

Serves 12 - 2 points per serving

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Never-Fail Fudge

2/3 cup evaporated skim milk
1 2/3 cups granulated sugar
1 1/2 cups miniature marshmallows
1 1/2 cups Hershey's lower fat chocolate chips
1 teaspoon vanilla extract
1/2 cup chopped walnuts (optional)
Pinch of salt

Combine the evaporated milk with sugar in a medium saucepan and heat to boiling. Cook 5 minutes over medium heat, stirring constantly. Remove from heat. Add remaining ingredients, stirring until the marshmallows are melted. Pour into a greased 8- or 9-inch square pan. Allow to cool completely before cutting into squares.

Makes 64 (1-inch) squares.

Serving size: 1 square - 1 point per serving

52.52 Cal (29.50% from Fat, 4.55% from Protein, 66.00% from Carb); 0.64 g Protein; 1.84 g Tot Fat; 9.28 g Carb; 0.30 g Fiber; 9.75 mg Calcium; 0.18 mg Iron; 4.15 mg Sodium; 14.25 IU Vit A; 0.06 mg Vit C; 0.10 mg Cholesterol

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Black Bean Brownies

Each Brownie is l.5 points on the WW Program.

Nonstick cooking spray
1 (15 ounce) can black beans, rinsed and drained
6 egg whites or 1/2 cup fat free egg substitute
4 ounces unsweetened chocolate
1 tablespoon lite butter
2 cups granulated sugar
2 tablespoons instant coffee powder (regular or espresso)
3 tablespoons all-purpose flour
1/2 cup chopped walnuts (optional)

Preheat oven to 350 degrees F; coat a 9 x 13-inch pan with nonstick spray.

Blend drained beans and 2 egg whites or 1/3 of 1/2 cup egg substitute) in food processor or blender until smooth. Set aside.

Place chocolate and lite butter in small microwave safe bowl. Microwave for 60-90 seconds. Stir every 30 seconds until smooth. Set aside.

Combine bean puree, sugar, flour, coffee powder and remaining egg whites or egg substitute in a mixing bowl. Beat until well combined. Blend in melted chocolate, pour mix into pan, sprinkle with walnuts. Bake 30-35 minutes.

Makes 30 at 1.5 WW points.

Very chewy and chocolatey!

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Peach Shortcake (WW)

8 servings, 5 points per serving

2 cups reduced-fat buttermilk baking mix
1/2 cup granulated sugar, divided
2 teaspoons grated orange zest
2/3 cup low-fat (1%) milk
6 peaches, sliced
1 cup raspberries
2 tablespoons orange juice
2 tablespoons strawberry preserves
1 cup thawed frozen light nondairy whipped topping

Preheat oven to 425 degrees F (220 degrees C). Spray a 9-inch (23 cm) round cake pan with nonstick cooking spray.

In a large bowl, combine the baking mix, 3 tablespoons of the sugar and the orange zest.

Add the milk and stir with a fork until a soft dough forms. Transfer to the pan and press flat with floured fingers. Sprinkle with 1 tablespoon of the sugar. Bake until a wooden pick inserted in the center comes out clean, about 15 minutes.

Cool in the pan on a rack for 5 minutes. Remove from the pan and cool completely, top-side up.

In a large bowl, combine the peaches, raspberries, orange juice, preserves and the remaining 1/4 cup of the sugar. Let stand 30 minutes.

With a serrated knife, split the shortcake in half horizontally. Place the bottom, cut-side up, on a serving plate and spread with the whipped topping. Top with two-thirds of the fruit mixture. Place the top of the cake, cut-side down, on the fruit. Cut into wedges to serve, spooning on the remaining fruit.

TIP! Raspberries and peaches add a new twist to this old favorite. But if you can't forego long-standing traditions, juicy strawberries still make a wonderful shortcake.

Per serving: Calories 277, Fat 4g, Saturated fat 2g, Cholesterol 1mg, Sodium 472mg, Carbohydrate 56g, Fiber 2g, Protein 4g, Calcium 74mg

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Raspberry White Chocolate Dreamsicle

1 package sugar free raspberry Jell-O
1 package sugar free/fat free white chocolate pudding
1 container fat free Cool Whip

Dissolve Jell-O in 1 cup of hot water and add 1 cup of cold water. Let stand 5 minutes.

With mixer add vanilla pudding to Jell-O mixture and fold in Cool Whip. Refrigerate.

1 cup = 1 point

This can also be frozen.

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Diet Watcher Cobbler

2 (16 ounce) bags any frozen fruit
1 (18.25 ounce) box yellow cake mix
1 (12 ounce) can diet Sprite or diet 7-Up

Place both bags of frozen fruit into a 13 x 9-inch baking dish (do not thaw). Sprinkle dry cake mix over the top of frozen fruit. Pour entire can of diet sprite or diet 7-Up over mixture. Cover with foil and bake 20 minutes. Uncover and bake an additional 40 minutes.

12 servings

1 serving equals 3 WW points

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Lemon Cream Cheese Pound Cake

3 cups granulated sugar
1 1/4 cups butter or margarine, softened
1 (8 ounce) package reduced-calorie cream cheese, softened
1 tablespoon lemon juice
1 tablespoon Watkins Vanilla Extract
1 teaspoon Watkins Lemon Extract
1/2 teaspoon Watkins Orange Extract
1/4 teaspoon Watkins Nutmeg
1/8 teaspoon salt
6 eggs
3 cups cake flour

Lemon Glaze
1 cup powdered sugar
1 to 2 tablespoons granulated sugar
1/4 teaspoon Watkins Lemon Extract
Yellow food coloring, if desired

In a large bowl beat white sugar, butter, and cream cheese until light and fluffy. Beat in lemon juice, vanilla extract, lemon extract, orange extract, nutmeg, and salt. Add eggs, one at a time, beating well after each addition. Add flour and beat until smooth. Pour batter into a greased and floured 12-cup tube pan. Bake at 325 degrees F for about 1 1/4 to 1 1/2 hours or until golden brown and wooden pick inserted in center comes out clean. Cool in pan on rack for 10 minutes.

With a metal spatula, loosen cake from pan and invert onto wire rack to cool completely. Prepare glaze by combining the sugars and enough water to make a smooth glaze. Add lemon extract and the food coloring. Spread glaze over cake, allowing some to drizzle down the sides.

Makes 12 servings.

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Hummingbird Cake

3 cups all-purpose flour
2 cups granulated sugar
1 teaspoon baking soda
1 teaspoon salt
1 teaspoon Watkins Cinnamon
3 eggs, beaten
1 cup vegetable oil
1 1/2 teaspoons Watkins Vanilla Extract
1 teaspoon Watkins Butter Flavor
1 (8 ounce) can crushed pineapple, undrained
1 cup chopped pecans
2 cups chopped bananas
Cream Cheese Frosting (recipe follows)
1/2 cup chopping pecans

In large mixing bowl, combine flour and next 4 ingredients; mix well. Stir in eggs, oil, vanilla, and butter flavor; stir until dry ingredients are moistened - do not beat. Fold in crushed pineapple, pecans, and bananas. Spoon batter into three 9-inch round, greased and floured cake pans. Bake at 350 degrees F for 25 to 30 minutes or until a wooden pick inserted in center comes out clean. Cool in pans on wire rack for 20 minutes and remove from pans. Cool completely.

Spread frosting between layers, on top, and sides of cake. Sprinkle with chopped pecans. As flavors blend and intensify upon standing, refrigerate at least 24 hours before serving.

Cream Cheese Frosting
1 (8 ounce) package cream cheese, softened
1/2 cup butter, softened
3 1/2 cups powdered sugar
1 teaspoon Watkins Vanilla Nut Extract

Combine cream cheese and butter, beating until smooth. Add powdered sugar and vanilla nut extract; beat until light and fluffy.

Makes 12 servings.

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Jell-O Yogurt Dessert

1 small box sugar-free Jell-O
1 cup boiling water
1 (6 ounce) container Yoplait Light Fat Free Yogurt

Dissolve the Jell-O in. Use a whisk to blend in yogurt until well blended. Chill until set.

A favorite combination is raspberry Jell-O and raspberry yogurt. Use your imagination!

Yield: 2 servings - 2 WW points per serving

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Chocolate Peanut Butter Fudge

Cooking spray
1 (14 ounce) can fat-free sweetened condensed skim milk
1 (12 ounce) package reduced fat semisweet chocolate chips
1/3 cup reduced fat chunky peanut butter
1 tablespoon light-colored corn syrup
1 teaspoon vanilla extract

Line an 8-inch square baking pan with foil, and coat foil with cooking spray. Set aside.

Combine milk and next 3 ingredients in a medium saucepan; cook over low heat until chocolate melts, stirring frequently. Remove from heat; stir in vanilla extract. Pour chocolate mixture into prepared pan, spreading evenly. Cover and chill at least 2 hours.

Lift foil from pan, and turn fudge out onto a cutting board. Cut into 36 squares.

Store between layers of wax paper in an airtight container in refrigerator.

Yield: 36 servings. - 2 points per serving

Calories: 85, Fat: 2.2 grams, Fiber: 0.1grams

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Chocolate-Wintergreen Cookies

Source: Diane Mathews

Cookies
1 cup softened butter (not margarine)
1 1/2 cups confectioners' sugar
1 egg
1/4 teaspoon salt
1/2 teaspoon Watkins Vanilla Extract
1/2 teaspoon Watkins Chocolate Extract
1/4 teaspoon Watkins Wintergreen Extract
2 tablespoons milk
2 2/3 cups all-purpose flour
1/4 cup cocoa
1/2 cup mini chocolate chips

Wintergreen Frosting
2 cups powdered sugar
1/2 cup Watkins Dessert Mix (chocolate or vanilla]
1/4 cup vegetable shortening
1/3 cup half-and-half
1/4 teaspoon Watkins Wintergreen Extract

Cookies: Combine the first 8 ingredients in a large bowl and beat together until fluffy. With a spoon stir in the flour, cocoa, and chocolate chips. When combined, divide into two parts. Form each part into a log approximately 1 - 1 3/4 inches in diameter and roll in wax paper. Chill at least 2 hours.

When ready to bake, unroll paper and slice the dough into 1/4-inch thick slices. Place on a greased baking sheet and bake at 350 degrees F for 10-12 minutes. Do not allow to brown. Let cool and enjoy!

These cookies could also be dropped by teaspoonful. If making drop cookies, decrease flour to 2 1/3 cups.

It yields about 5 dozen. Use them "as is" or sandwich two together with the wintergreen flavored icing. The key to tender cookies is to sift the confectioner's sugar just before measuring and then gently spoon it into your measuring cup. Also, do not over-stir when adding the flour.

Wintergreen Frosting: Combine all ingredients in medium bowl and mix with electric mixer for 2 minutes. Add more half-and-half or powdered sugar as needed for consistency. Makes enough to frost one 2-layer cake.

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Black Forest Oatmeal Bars

1 cup butter, softened
3/4 cup granulated sugar
1/2 cup firmly packed brown sugar
2 eggs
1 1/2 teaspoons vanilla extract
1 2/3 cups all-purpose flour
1 teaspoon baking soda
1/4 teaspoon salt
2 cups old-fashioned rolled oats
1 1/2 cups semi-sweet real chocolate chips
1 cup (5 ounce) dried tart cherries, coarsely chopped

Drizzle
2 cups confectioners' sugar
1 to 2 teaspoons Kirsch or apple juice
2 to 3 tablespoons water

Preheat oven to 350 degrees F.

Combine butter, sugar and brown sugar in large mixer bowl. Beat at medium speed, scraping bowl often, until creamy (1 to 2 minutes). Add eggs and vanilla extract; continue beating until well mixed. Reduce speed to low; add flour, baking soda and salt. Beat until well mixed (1 to 2 minutes). Stir in oats, chocolate chips and cherries by hand.

Spread dough evenly into ungreased 15 x 10-inch jellyroll pan. Bake at 350 degrees F for 20 to 25 minutes or until golden brown. Cool completely.

Drizzle: Stir together confectioners' sugar and Kirsch in small bowl. Gradually stir in enough water for desired drizzling consistency. Drizzle over bars. Cut into 48 bars.

Nutrition Facts (1 bar) Calories: 110;Fat: 5 g;Cholesterol: 15 mg;Sodium: 65 mg; Carbohydrates: 17 g;Dietary Fiber: 1 g;Protein: 1 g

WW Points: 3
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Last edited by couponqueen on Mon Jan 12, 2009 9:45 pm; edited 2 times in total
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PostPosted: Mon Jan 12, 2009 5:18 pm    Post subject: Reply with quote

Deserts (continued)

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Chocolate-Cinnamon Quesadillas

Posted by kdipaolo at anonymous 6/7/01 8:27:22 pm

2 tablespoons semisweet chocolate, grated
or chopped (about 3/4 ounce)
1 tablespoon granulated sugar
1/2 teaspoon ground cinnamon
2 medium flour tortillas, plain or whole wheat
1 teaspoon powdered sugar

Sprinkle 1 tablespoon of chocolate, 1/2 tablespoon of sugar and 1/4 teaspoon of cinnamon over half of each tortilla. Fold tortillas in half to cover ingredients.

Set quesadillas in a dry skillet and cook over medium heat until speckled with brown spots on both sides, about 2 minutes per side. Sprinkle each with 1/2 teaspoon of powdered sugar; serve.

Yields 1 quesadilla per serving.

Serves 2 - POINTS per serving: 3

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Kettle Korn

5 cups JollyTime Healthy Pop (or other lite popcorn)
Butter spray
Splenda

Pop popcorn according to package directions. Put into a dish and spray with butter spray, then sprinkle with Splenda.

Makes 1 serving

Points per serving: 1; Per serving: 90 calories, 2 grams fat, 9 grams fiber

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Peach Yogurt Pops

1 1/2 cups sliced fresh peaches
1 cup low fat or fat free plain yogurt
1/4 cup liquid honey

Combine peaches and yogurt in blender. Begin to process. While processing, add in a slow stream. Process until smooth. Pour into Popsicle molds. Insert Popsicle sticks. Freeze until firm.

For 6 servings: 92 calories, 0.6 g fat, cholesterol 2 mg. sodium 30 mg. carbs. 91.2 g., fiber 0.9

WW Points: 2

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Marbled Pumpkin Cheesecake

1 1/2 cups gingersnap cookie crumbs
1/4 cup unsalted butter, melted
2 (8 ounce) packages cream cheese, softened
3/4 cup granulated sugar, divided
1 teaspoon Watkins Vanilla Extract
3 eggs
1 cup canned or cooked pumpkin
1 1/2 teaspoons Watkins Pumpkin Pie Spice

Preheat oven to 400 degrees F.

Combine crumbs and butter. Press firmly on bottom and up sides of pie plate. Bake for 5 minutes; remove from oven, cool. Reduce temperature to 325 degrees F.

In large mixer bowl, beat cream cheese, 1/2 cup sugar and vanilla until blended. Beat in eggs one at a time. Reserve 1 cup batter. Add remaining sugar, pumpkin, and pumpkin pie spice to remaining batter; mix well.

Alternately layer pumpkin and cream cheese batters over crust. Cut through batters with knife several times for marble effect. Bake for 45 to 50 minutes or until cheesecake springs back slightly when touched. Loosen cake from rim of pan. Let cool to room temperature then chill.

Makes 12 servings.

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Crockpot Rice Pudding with Fruit (WW)

Servings: 12 - estimated POINTS per serving: 2

4 cups skim milk
1/2 cup rice
1/4 cup granulated sugar
1 tablespoon diet margarine
1/8 teaspoon salt, optional
1/2 teaspoon vanilla extract
1/4 cup minced dried apricots or peaches
1/8 teaspoon cinnamon
2-3 packages Splenda or Equal to taste at end of cooking time

Put all ingredients except Splenda or Equal into crockpot. Stir to blend well. Cover and cook on HIGH for 1 1/2 hours, stirring once after about 1 hour. Or, cook on HIGH for the first 30 minutes, turn to LOW and cook as long as you desire. Check after the first 2 hours of low cooking and stir. If rice is not absorbing the milk quickly enough, turn the crockpot up to HIGH again. Keep cover on at all times. Before serving, add Splenda or Equal to taste. Add a dollop of fat-free Cool Whip to each serving, if desired.

Makes about 6 cups. 1/2 cup serving is about 2 points.

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Mint Cream Cheese Brownies

1 cup granulated sugar
2/3 cup Watkins Baking Cocoa
1/3 cup all-purpose flour
1/2 teaspoon Watkins Baking Powder
4 egg whites, lightly beaten
1/4 cup Watkins Original Grapeseed Oil
1 teaspoon Watkins Original Double-Strength Vanilla
1/2 teaspoon Watkins Peppermint Extract Watkins
Cooking Spray
6 ounces nonfat cream cheese
3 tablespoons granulated sugar
1 tablespoon all-purpose flour
1 egg white
1/2 teaspoon Watkins Original Double-Strength Vanilla
1/4 teaspoon Watkins Peppermint Extract

Combine first 4 ingredients in a large mixing bowl; stir well.

Combine 4 egg whites and next 3 ingredients in a small bowl; add to dry ingredients, stirring well. Spread batter in an 8-inch/20-cm square pan coated with cooking spray.

Combine cream cheese and remaining ingredients in a medium bowl. Beat at low speed of an electric mixer until smooth. Spoon cream cheese mixture by tablespoonsful over cocoa mixture. Cut through cream cheese and cocoa mixtures with a knife to create a marbled effect. Bake at 350 degrees F for 22 minutes or until wooden pick inserted in center comes out almost clean. Let cool in pan on a wire rack. Cut into bars.

Makes 12 brownies.

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Dreamy Chocolate Pudding

2 envelopes Dream Whip topping
2 3/4 cups skim milk, divided
1 teaspoon vanilla extract
2 packages sugar-free Instant chocolate pudding

Beat Dream Whip topping mix, 1 cup milk and vanilla extract in a large bowl with electric mixer on high speed 6 minutes or until topping thickens and forms peaks. Add remaining milk and pudding mixes; beat on low speed until blended. Beat on high speed 2 minutes, scraping bowl occasionally.

Spoon into serving dishes and refrigerate at least 4 hours.

This can also be made with different flavor pudding mix, vanilla, butterscotch, etc.

Each serving approximately 1/2 to 3/4 cup and it makes 8 servings - 2 WW points per serving

Per serving: 115 calories, 0 fat grams, 0 fiber

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Toffee Crunch Pie

1 Vanilla Pie Filling recipe, made with Watkins Vanilla Dessert Mix*
8 ounces frozen whipped topping, thawed
1 teaspoon Watkins Caramel Flavor
4 (1.4 ounce) bars chocolate-covered English toffee, coarsely chopped
1 (8-ounce) ready-made graham cracker crust
1/3 cup caramel ice cream topping

*per package directions; cool to room temperature, stirring occasionally.

Fold whipped topping, caramel flavor, and candy into cooled pie filling; set aside.

Spread ice cream topping on bottom of crust; top with pie filling mixture. Freeze four hours or until set. Store leftovers in freezer.

Before serving, let pie stand at room temperature for 15 minutes or until pie can be easily cut. Garnish, if desired, with whipped topping and chopped English toffee candy.

Makes 8 servings.

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Marbled Strawberry and Cream Pie

1 (9-inch) ready-made graham cracker crust
1 envelope unflavored gelatine
1/4 cup cold water
1/2 cup granulated sugar
3/4 cup boiling water
1 (10 ounce) package frozen sliced strawberries in syrup
2 tablespoons Watkins Strawberry-Kiwi Beverage Concentrate
1/2 cup whipping cream
1 (3 ounce) package cream cheese, softened
1/3 cup powdered sugar
1 1/2 teaspoons Watkins Vanilla Extract

In a large bowl, sprinkle gelatine over cold water; let stand 5 minutes to soften. Add sugar and boiling water; stir until sugar and gelatine are dissolved. Stir in strawberries and beverage concentrate. Stir until strawberries are separated and partially thawed. Chill until partially set.

When gelatine is ready, whip cream until soft peaks form. With same beaters, beat together cream cheese, powdered sugar and vanilla extract in a small bowl until smooth. Fold in whipped cream. Alternately spoon mounds of cream cheese mixture and gelatine mixture into pie crust. Run a knife or spatula through mixture to get marbled effect. Chill 3 to 4 hours or until set.

Makes 10 servings

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Fruit Trifle

1/4 cup Watkins Vanilla Dessert Mix
2 tablespoons granulated sugar
1 3/4 cups low-fat milk
1/2 teaspoon Watkins Orange Extract
4 cups cubed angel food cake
2 cups sliced fresh strawberries
2 cups reduced-calorie whipped topping
1 kiwi fruit, peeled and sliced

Combine dessert mix, sugar, and milk in medium saucepan; mix well. Cook over medium heat, stirring constantly, until mixture begins to boil; boil 1 minute. Remove from heat and stir in orange extract.

Place cake cubes in 1 1/2-quart attractive glass dish. Layer strawberries over top. Pour pudding over cake and strawberries. Let cool to room temperature.

When cool, spread whipped topping over all. Refrigerate until serving time. Garnish with kiwi and additional strawberries, if desired.

Makes 6 servings.

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Blueberry Pie

Posted by kdipaolo at anonymous 7/5/01 5:04:41 am

Serves 10/Points per serving: 5

2 1/2 cups all-purpose flour
6 tablespoons granulated sugar
1/4 teaspoon table salt
8 tablespoons reduced-calorie margarine, stick, chilled and cut up
8 tablespoons fat-free margarine, tub, chilled
5 tablespoons cold water
5 cups blueberries
1/4 cups cornstarch
2 teaspoons lemon zest
1 teaspoon vanilla extract
1 large egg white

Preheat oven to 375 degrees F.

In a large bowl, combine flour, 1 teaspoon of sugar, salt and both margarines. Mix with a fork (or both hands) until mixture resembles coarse meal. Add 4 tablespoons of water and mix until dough can be formed into a ball, adding more water if necessary. Transfer dough to a lightly floured surface and divide into two equal portions. Roll each portion into a 12-inch round. Press one round into the bottom and up the sides of a 9-inch pie plate, allowing dough to hang over sides; set aside.

In a large bowl, combine blueberries, 1/3 cup of sugar, cornstarch, zest and vanilla extract. Toss to combine. Pour mixture into pie crust. Place second pie crust on top of blueberries and pinch two crusts together to form a seal. Using two fingers, pinch around edges to form a decorative rim.

Whisk together egg white and 1 tablespoon water. Brush mixture over surface of pie. Sprinkle with remaining teaspoon sugar. Prick top crust all over with a fork or sharp knife to allow steam to escape during cooking.

Transfer pie to a baking sheet, Bake until crust is golden and filling is bubbling out of holes, about 1 hour and 15 minutes. Cool on a rack, about 10 minutes, before slicing into 10 pieces.

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Almond Fudge Truffles

1/2 cup plus 2 tablespoons unsweetened cocoa powder
1 cup sifted confectioners' sugar
1/2 cup light cream cheese at room temperature
1/2 teaspoon almond extract

Reserve 2 tablespoons of the cocoa powder on a sheet of wax paper.

In a food processor or in a medium bowl, with an electric mixer on high speed, blend the remaining 1/2 cup cocoa powder, the confectioners' sugar, cream cheese and almond extract. Drop by rounded teaspoons onto the reserved cocoa powder, making 24 truffles; roll into balls and refrigerate until firm, 1 to 2 hours.

Makes 24 servings - 1 point per serving

Per serving: 45 Calories, 1 g Protein, 1 g Total Fiber, 1 g Total Fat, 1 g Saturated Fat, 6 g Carbohydrate, 27 mg Sodium, 2 mg Cholesterol, 10 mg Calcium

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Raspberry Peach Delight

Posted by Filus at anonymous 2003/11/10 22:41

Serves 15.

1 prepared angel food cake (8 inches), cut into 1-inch cubes
1 (.3 ounce) box sugar-free raspberry gelatin
1 cup boiling water
1 cup cold water
1 (16 ounce) can reduced-sugar sliced peaches, drained and halved
3 cups cold fat-free milk
1 (1.5 ounce) package sugar-free instant vanilla pudding mix
1 (8 ounce) carton frozen reduced-fat whipped topping, thawed

Arrange cake cubes in a 13 x 9 x 2-inch dish.

In a small bowl, dissolve gelatin in boiling water; stir in cold water. Pour over cake. Arrange peaches over gelatin.

In a bowl, whisk milk and pudding mix for 2 minutes or until slightly thickened. Spread over peaches. Top with whipped topping. Cover and refrigerate for at least 2 hours before cutting.

One serving equals: Calories 133; Fat 2g; Chol 1mg; Sodium 260mg; Carbs 24g; Fiber trace; Protein 3g

Exchanges: 1 starch, 1 fruit - WW Points: 3

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Chocolate Mint Pie

Graham cracker crust (purchased or homemade in a 9-inch/23-cm pie plate)
1 (10 ounce/285 g) package fudge mint cookies, crushed
(about 40 cookies or 2 cups/500 mL, crushed
6 tablespoons/90 mL hot water
6 ounces/170 g reduced-fat (Neufchatel) cream cheese
1/2 cup/80 mL granulated sugar
1 tablespoon/15 mL milk
1/2 teaspoon/2.5 mL Watkins Peppermint Extract
1 (8 ounce/227 g container non-dairy whipped topping
1/2 teaspoon/2.5 mL Watkins White Vanilla Extract
6 to 10 drops green food coloring

Mix crushed cookies and hot water; spoon into graham cracker crust and gently spread to cover bottom. Beat cream cheese until smooth; gradually beat in sugar, milk and peppermint extract.

Mix white vanilla extract into whipped topping and fold into cream cheese mixture until smooth. Stir in food coloring and spoon into crust, spreading evenly. Refrigerate overnight.

Garnish with fresh mint leaves, if desired, before serving.

Makes 10 servings.

Nutritional Information Per Serving: Calories 390, Protein 4 g; Carbohydrates 47 g; Sodium 210 mg; Fat 19 g; Saturated Fat 11 g; cholesterol 10 mg; Dietary Fiber 1 g

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Black Bottom Banana Cream Pie

Source: WW Cream of the Crop

Pastry Crust
3 tablespoons cornstarch, divided
2 tablespoons sugar
2 tablespoons unsweetened cocoa
Dash of salt
1 1/3 cups 1% low-fat milk, divided
1 ounce semisweet chocolate, chopped
1/2 cup sugar
1 tablespoon butter or stick margarine
1/4 teaspoon salt
2 large eggs
2 teaspoons vanilla extract
2 ounces block-style fat-free cream cheese (about 1/4 cup), softened
2 cups sliced ripe banana (about 2 large bananas)
1 1/2 cups frozen fat-free whipped topping, thawed
Chocolate curls (optional)

Prepare and bake Pastry Crust. Let cook completely on a wire rack.

Combine 1 tablespoon cornstarch, 2 tablespoons sugar, cocoa and dash of salt in a small heavy saucepan; gradually add 1/3 cup milk, stirring with a whisk. Cook 2 minutes over medium-low heat. Reduce heat to low; cook 1 minute, stirring constantly. Spread chocolate mixture into bottom of prepared crust.

Combine remaining 2 tablespoons cornstarch, 1/2 cup sugar, butter and 1/4 teaspoon salt in a heavy saucepan. Stir in remaining 1 cup milk and eggs; bring to a boil over medium heat, stirring constantly with a whisk. Reduce heat to low, and cook 30 seconds or until thick. Remove from heat; stir in vanilla extract.

Place cream cheese in a large bowl; beat at medium speed of a mixer 30 seconds. Add 1/4 cup hot custard to cream cheese, beating until just blended. Gradually stir in remaining hot custard.

Arrange banana slices on top of chocolate layer in prepared crust; spoon custard over bananas. Cover surface of filling with plastic wrap; chill 4 hours.

Remove plastic wrap. Spread whipped topping evenly over custard. Garnish with chocolate curls, if desired. Chill until ready to serve.

Yield: 8 servings - 7 WW points per serving

Exchanges: 3 starch, 1 1/2 fat

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Vanilla Chiffon

2/3 cup boiling water
2 envelopes unflavored gelatine
1/2 cup granulated sugar
1 cup canned evaporated fat-free milk
1 teaspoon Watkins Vanilla Extract
Dash of Watkins Cinnamon
2 cups ice cubes

Place boiling water in blender container; add gelatine and process on high for 30 seconds. Add sugar and process for 5 seconds. Add milk, vanilla extract and cinnamon; process 5 seconds. Add ice cubes and process until mixture is smooth. Pour into dessert dishes and chill at least 1 hour.

Before serving, top with a dollop of cranberry sauce.

Makes 6 servings.

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Ladyfingers with Strawberry Creme

8 ladyfingers, split if desired
1/4 cup orange or strawberry flavored liqueur
1 (6 ounce) container light strawberry yogurt
1 cup strawberries, cut in half

Arrange ladyfingers on 4 dessert plates. Sprinkle 1 tablespoon liqueur over ladyfingers on each plate. Fill or top with yogurt and strawberries.

Makes 4 servings - 2 WW points per serving

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Boston Cream Parfaits

1/2 cup Watkins Vanilla Dessert Mix
1/4 cup granulated sugar
1/2 cup water
2 1/2 cups skim milk
3 tablespoons chocolate syrup
1 1/2 cups reduced-calorie whipped topping

Combine vanilla dessert mix, sugar, water, and milk in medium saucepan; mix well. Place over medium heat and cook, stirring constantly, until mixture comes to a boil and begins to thicken. Remove from heat and quick chill by placing saucepan in a larger pan of ice water. Cool to room temperature, stirring occasionally.

Pour half of pudding into 6 parfait glasses. Top with half of chocolate syrup, spooning syrup along edge of glass. Top with 1 cup of whipped topping. Repeat with remaining pudding and syrup. Garnish with remaining whipped topping.

Makes 6 servings.

______________________________________________________

Strawberry Shortcake Popsicles

Posted by kdipaolo at anonymous 6/5/01 8:28:11 pm

4 cups strawberries, hulled
1 cup fat-free vanilla yogurt
1/2 cup fat-free sweetened condensed milk
3 cups corn flakes, crushed (or equivalent flakes
cereal with dried berries)

In a food processor, pulse strawberries until pur?ed, about 2 minutes. Add yogurt and milk; stir to mix. Pour into 2-ounce Popsicle molds or divide among small paper cups. If you use paper cups, cover with aluminum foil and poke a popsicle stick through foil into center of each cup. Freeze 4 hours.

Remove from molds. Coat each pop with 1/4 cup of crushed cereal. Wrap and freeze any pops you are not immediately eating.

Serves: 12

WW points per serving: 2

______________________________________________________

Harvest Time Praline Apple and Cranberry Pie

Pie
3/4 cup brown sugar
1/2 cup Watkins Vanilla Dessert Mix
1 1/2 teaspoons Watkins Cinnamon
6 cups peeled, sliced, tart green apples
1 3/4 cups fresh cranberries (for less tart flavor, reduce to 1 cup)
2 tablespoons lemon juice
1 (9-inch) prepared, unbaked, pastry pie crust

Topping
1/2 cup unsalted butter
3/4 cup brown sugar
2 tablespoons evaporated milk
1 1/2 teaspoons Watkins Vanilla Extract
1/2 teaspoon Watkins Caramel Flavor
1 cup chopped walnuts

For pie, combine first three ingredients. Add apples, cranberries, and lemon juice; toss to coat well. Spoon mixture into pie crust mounding in center. Bake at 350 degrees F until apples are tender, about 1 1/2 hours. Cover with foil the last 45 minutes to prevent over browning. Transfer to rack. Uncover and cool.

To prepare topping; melt butter with brown sugar and milk in a heavy skillet over low heat, stirring frequently. Increase heat and bring to a simmer, stirring constantly. Mix in vanilla, caramel flavor, then walnuts. Pour mixture into a bowl. Let stand until slightly thickened and just cool, stirring occasionally, about 10 minutes. Spoon topping over pie, covering completely. Let stand until topping sets, about 30 minutes.

Makes 10 servings.

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Raspberry Applesauce Gelatin Squares

4 (3 ounce) packages sugar-free raspberry
gelatin (or flavor of your choice)
4 cups boiling water
1 1/2 cups cold water
1 (46 ounce) jar unsweetened applesauce

In a bowl, dissolve gelatin in boiling water. Stir in cold water and applesauce. Pour into a 13 x 9-inch dish coated with nonstick cooking spray. Refrigerate for 8 hours or overnight.

Cut into squares.

Makes 16 servings - 1 WW point per serving

42 Cal, 0 chol., 10g Carb., 1g Protein, trace Fat

______________________________________________________

Carrot Cake with Black Walnut Frosting

Cake
1 cup/250 ml. granulated sugar
3 eggs
2/3 cup/160 ml. Watkins Original Grapeseed Oil
1 teaspoon/5ml. Watkins Vanilla
1 1/2 cups/375 ml. all-purpose flour
2 teaspoons/10 ml. Watkins Cinnamon
1/2 teaspoon/2.5 ml. Watkins Ground Cloves
1/2 teaspoon/2.5 ml. Watkins Nutmeg
1/2 teaspoon/2.5 ml. Watkins Allspice
1/2 teaspoon/2.5 ml. salt
1 teaspoon/5 ml. Watkins Baking Powder
1 1/2 teaspoons/7.5 ml. baking soda
2 cups/500 ml. finely-grated carrots
1 cup/250 ml. walnuts, chopped

Frosting
1 (8 ounce/227 g) package cream cheese
1/3 cup/80 ml. butter (room temperature)
2 1/2 cups/625 ml. powdered sugar
1/2 teaspoon/2.5 ml. Watkins Black Walnut Extract or
another flavoring (butter pecan, butter nut)
1/2 teaspoon/2.5 ml. Watkins Vanilla Nut Extract

Preheat oven to 350 degrees F/180 degrees C. Spray two 8- or 9-inch/20- or 23-cm round pans (2 inches/5 cm high) with Watkins Cooking Spray and dust with flour.

Combine sugar, oil and eggs and beat for one minute. Mix in vanilla. Mix in all remaining ingredients except carrots and nuts. Beat about one minute. Fold in carrots and nuts. Pour into pans and bake for 30 minutes.

Beat butter, cream cheese and extracts until smooth. Add powdered sugar, 1/2 cup/125 ml. at a time and beat until frosting reaches a spreading consistency. Frost between layers and on top of cake.

Makes 12 servings.

Try this...Add golden raisins or pineapple, if desired. - Substitute 2 cups shredded zucchini in place of the shredded carrots.

______________________________________________________

Watkins Almond Bars

Spray a 9 x 13-inch baking pan with Watkins Cooking Spray

Mix:
1/2 cup powdered sugar
1/2 cup butter
1/2 cup Watkins Original Grapeseed Oil
2 cups all-purpose flour

Press into pan and bake 15 minutes at 350 degrees F.

Mix:
8 ounces cream cheese*
1/2 cup granulated sugar
1 teaspoon Watkins Almond Extract
1/2 teaspoon Watkins Original Vanilla Extract

Spread on baked base and bake 15 minutes more at 350 degrees F.

Note: For extra cheesy filling, increase to 12 ounces cream cheese and add 2 tablespoons more sugar. Spread on baked base and bake 15 minutes.

Cool to room temperature and frost with mixture of:
1/4 cup butter
1 1/2 cup powdered sugar
1 1/2 tablespoons milk
1 1/2 teaspoons Watkins Almond Extract

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Cherry-Almond Popcorn Clusters

19 cups air-popped popcorn
2 cups granulated sugar
1 1/2 cups water
1/2 cup light corn syrup
1 teaspoon vinegar
1/2 teaspoon salt
1 teaspoon almond extract
1 cup maraschino cherries, cut into quarters
1/2 cup blanched, whole almonds, toasted

Keep popcorn warm in a 300 degree F oven.

In a heavy medium-size saucepan, combine sugar, water, corn syrup, vinegar and salt. Bring to a boil; clip candy thermometer to pan. Cook syrup to 250 degrees F (hard ball stage).

Remove saucepan from heat. Quickly stir in almond extract. Scatter cherries and almonds over the popcorn. Slowly pour syrup over all; toss lightly to coat evenly. Spread popcorn on buttered cookie sheet. Cool. Separate into clusters with a fork.

Makes about 22 (1 cup) servings - 2.87 WW points per serving

Per serving: 150.3 cal, 2g (11.2%) fat, 1.5g fiber, 64mg sod, 33.4g carb, 1.5g prot

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Vanilla-Poached Peaches

1 cup water
1/3 cup granulated sugar
1 (3 1/2-inch) piece vanilla bean, split lengthwise
3 large ripe peaches, peeled, pitted and quartered
2 tablespoons strawberry preserves
4 teaspoons chopped pistachios

Combine the first 3 ingredients in a medium non aluminum saucepan; bring to a boil. Reduce heat; add peaches, and simmer 7 minutes or until tender. Remove peaches with a slotted spoon; place in a shallow dish. Bring cooking liquid to a boil, and cook until reduced to 1/2 cup (about 7 minutes). Discard vanilla bean; pour syrup over peaches. Cool to room temperature.

Combine preserves and 4 teaspoons peach syrup; stir with a whisk. Place 3 peach quarters and 1 1/2 tablespoons peach syrup in each of 4 dishes; top each serving with 2 teaspoons strawberry mixture and 1 teaspoon pistachios.

Serving size: 4 - 2 WW points per serving

Per serving: 136 Calories (kcal); 1g Total Fat; (8% calories from fat); 1g Protein; 32g Carbohydrate; 0mg Cholesterol; 6mg Sodium Food Exchanges: 0 Grain (Starch); 0 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 1 1/2 Other Carbohydrates

NOTES : You can substitute 1 teaspoon vanilla extract for the vanilla bean; just stir it in after the mixture is reduced. Also, nectarines can be substituted for the peaches.

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Irish Cream Caramels

2 cups whipping cream
1 cup granulated sugar
1/2 cup light corn syrup
2 teaspoons butter or margarine
1 teaspoon Watkins Irish Cream Extract
1 teaspoon Watkins Original Double-Strength Vanilla
1/3 cup chopped walnuts

Combine cream, sugar, syrup and butter in large heavy saucepan. Using a candy thermometer, heat to 245 degrees F, stirring constantly. Remove from heat at once. Stir in extracts; pour into a buttered 8-inch square pan. Cool just until firm. Loosen candy around edges with a knife; invert on cutting surface. Cut into 1-inch squares with a sharp knife. Cool Completely and wrap each in wax paper. Store in a cool place.

Note: These caramels keep well, and may be made several weeks in advance.

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Butterscotch Sauce

Source: 1948 Watkins Cook Book

1 1/4 cups light brown sugar
2/3 cup light corn syrup few grains salt
4 tablespoons butter
3/4 cup cream
1 teaspoon Watkins vanilla

Cook the sugar, syrup and butter together until mixture forms a soft ball when tested in cold water. Remove from fire, slowly stir in the cream and beat constantly. Add vanilla. One-half cup cut nut meats may be added.
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Last edited by couponqueen on Mon Jan 12, 2009 8:06 pm; edited 2 times in total
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Joined: 14 Mar 2006
Posts: 8982
Location: Utah

PostPosted: Mon Jan 12, 2009 5:32 pm    Post subject: Reply with quote

Meats

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Sirloin Steak with Spicy Herb Marinade

1 1/2 pounds sirloin tip steak, all fat removed
1 1/2 teaspoons Watkins Garlic Liquid Spice
1 teaspoon Watkins Mediterranean Herb Rub
1/2 teaspoon Watkins Black Pepper
1/4 cup unsweetened pineapple juice
1 tablespoon Watkins Steak Sauce
1 tablespoon Watkins Original Barbecue Sauce
1/2 teaspoon Watkins Inferno Hot Pepper Sauce
1/2 teaspoon Watkins Dry Mustard

Combine liquid spice, herb rub and black pepper to make a paste. Rub paste over entire surface of steak. Combine remaining ingredients in non-metal dish or container. Add steak to marinade and turn to coat both sides. Cover dish and refrigerate several hours or overnight, turning steak at least once.

Coat grill with Watkins cooking spray. Sear steak for one minute on each side. Cover grill and cook 4 to 6 minutes on each side, or until thermometer reads 155-160 degrees F. Allow to set 5 minutes before carving into thin slices. Serve with Watkins Steak Sauce.

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Chinese General Tso's Chicken

Ingredients
1 lb boneless skinless chicken breasts
3/4 cup chicken broth
2 medium scallions, chopped
1/2 teaspoon red pepper flakes
2 teaspoons garlic, minced
2 tablespoons cornstarch
1/2 teaspoon ground ginger
2 tablespoons Splenda granular, artificial sweetener
2 teaspoons olive oil
1 tablespoon white wine vinegar
2 tablespoons soy sauce
2 cups cooked brown rice

Preparation
1. Cut the chicken into 2 inch pieces.
2. In a small bowl, mix together the chicken broth, ginger, cornstarch, soy sauce, vinegar and Splenda. Set aside.
3. Heat the olive oil in a skillet or wok over medium-high heat.
4. Add the scallions, pepper flakes and garlic.
5. Cook for 2 minutes, then add the chicken and cook for about 5 more minutes (until browned).
6. Add the sauce and simmer for about 3 more minutes (until the sauce thickens and the chicken is cooked through).
7. Serve the chicken and sauce over hot brown rice.

One serving is approximately 280 grams.
WW POINTS per serving: 6
Nutritional information per serving: 287 calories, 4.8g fat, 2.2g fiber

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Garlicky Meatballs over Rice

WW recipe (8 WW Points)

3/4 pound extra-lean ground beef
1 slice whole wheat bread, crumbled
1/4 cup salsa
4 cloves garlic, finely chopped
2 (8 ounce) cans tomato sauce
3 cups hot cooked rice

Mix all ingredients except tomato sauce and rice. Shape into sixteen 1 1/2-inch meatballs.

Spray 10-inch nonstick skillet with nonstick cooking spray; heat over medium-high heat. Place meatballs in skillet; spray meatballs with nonstick cooking spray. Cook until meatballs are brown on all sides. Stir in tomato sauce. Heat to boiling; reduce heat to low. Cover and simmer about 20 minutes, stirring occasionally until meatballs are no longer pink in center.

Serve over rice.

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Lean Chicken Fried Steak

Source: Anywhere, But In The Kitchen - Easy, Fast Healthy Recipes

4 cube steaks (lean beef round 3 ounces each)
1/2 cup nonfat buttermilk
1 cup flour - reserve 1 tablespoon
1 teaspoon salt
1 teaspoon black pepper or Montreal Steak seasoning
2 tablespoons oil
2 cups skim milk

Dip steaks into buttermilk to coat all sides.

Combine flour, salt, and black pepper. Measure 1 tablespoon and set aside. Dip buttermilk-coated steaks into flour mixture so that flour sticks to all surfaces. Set aside on wax paper for 20 minutes.

Heat a nonstick skillet over medium heat with 1 tablespoon oil (add remaining 1 tablespoon oil if needed). When oil is hot, add breaded steaks and cook on each side until golden (5 to 6 minutes). Be careful when turning so that coating does not stick to pan.

Remove from pan and keep warm.

Combine milk and reserved tablespoon of flour in a jar with tight-fitting lid. Shake well. Stirring constantly, add milk mixture to skillet. Be sure to scrape up any pieces of crust stuck to bottom. When all the milk is stirred in, raise heat and bring mixture to a boil. Lower heat and simmer until gravy thickens (about 3 to 5 minutes). Continue stirring and adjust seasoning to taste with salt and pepper. Serve gravy over steaks.

Serves 4.

Per serving: Calories 165 Fat 6.8 g Protein 24.2 g Carbohydrates 2 g Fiber 0 g Cholesterol 70 mg Sodium 54 mg

4 WW points per serving

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Southwestern Grilled Sirloin

4 WW points

Serves 6.

1 1/2 pounds beef boneless top sirloin steak, about 1 inch thick
1/4 cup soy sauce
2 tablespoons lemon juice
1 tablespoon vegetable oil
1 teaspoon ground cumin
1 teaspoon chili powder
1 clove garlic, finely chopped

Pierce beef with fork several times on both sides. Mix remaining ingredients in shallow nonmetal dish or heavy-duty resealable plastic bag. Add beef, turning to coat with marinade. Cover dish or seal bag and refrigerate, turning beef occasionally, at least 6 hours but no longer than 24 hours.



Heat coals or gas grill. Remove beef from marinade; discard marinade. Cover and grill beef 4 to 6 inches from medium heat 15 to 18 minutes for medium doneness, turning once. Cut beef cross grain into 1/2-inch slices.

Per serving: 188 Calories (kcal); 8 g Total Fat; (39% calories from fat); 26 g Protein; 2 g Carbohydrate; 66 mg Cholesterol; 755 mg Sodium

Food Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

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Deep-Dish Pizza Casserole

Source: Cooking Light

1 pound ground round
1 (15 ounce) can chunky Italian-style tomato sauce
Cooking spray
1 (10 ounce) can refrigerated pizza crust dough
6 (1 ounce) slices part-skim mozzarella cheese, divided

Cook meat in a medium nonstick skillet over medium-high heat until browned, stirring until it crumbles. Drain, if necessary, and return to skillet. Add tomato sauce, and cook until heated.

While meat cooks, coat a 13 x 9 x 2-inch baking dish with cooking spray.

Unroll pizza crust dough, and press into bottom and halfway up sides of baking dish. Line bottom of pizza crust with 3 slices mozzarella cheese. Top with meat mixture. Bake, uncovered at 425 degrees F for 12 minutes.

Top with remaining 3 cheese slices, and bake 5 additional minutes or until crust is browned and cheese melts. Cool 5 minutes before serving.

Servings: 6 - 6 WW points per serving

Nutritional analysis per serving, per recipe: 277 calories; 7.7 g. fat; 1.6 g. fiber; 49 mg. cholesterol; 667 mg. sodium

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Chicken Pot Pie

1 cup reduced fat Bisquick
1/2 cup skim milk
1/4 cup egg substitute
2 cups frozen mixed vegetables, thawed (any style)
2 cups cooked, chopped white chicken meat
2 cans Campbell's fat free (Healthy Request)
Cream of Mushroom soup

Preheat oven to 400 degrees F. Spray an 8-inch square baking pan with Pam.

Mix together vegetables, chicken and soup. Pour into prepared pan.

In another bowl, mix Bisquick, milk and egg. Pour over the top of chicken mixture. Bake for about 30 minutes or until crust is golden.

6 servings = 4.5 WW points per serving
4 servings = 6.5 WW points per serving

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Taco Chicken Bake

Source: Healthy Cooking with a Man in Mind - Joanna Lund

8 ounces skinless boneless chicken breast, cut into 12 pieces
1/2 cup onion, chopped
1/2 cup green bell pepper. chopped
1 3/4 cups chunky tomato sauce (15 ounce can)
1 1/2 teaspoons taco seasoning mix
1 teaspoon dried parsley
1/4 cup sliced ripe olives
1/2 cup whole kernel corn
1 1/2 cups hot cooked noodles, rinsed and drained
1/3 cup reduced fat Cheddar cheese, shredded
1/4 cup fat free sour cream

Preheat oven to 350 degrees F. Spray an 8-inch square baking dish with olive oil-flavored cooking spray.

In a large skillet sprayed with olive oil-flavored cooking spray, brown chicken pieces, onion, and green pepper, stirring occasionally. Stir in tomato sauce, taco seasoning, parsley flakes, and olives. Add corn and noodles. Mix well to combine. Pour mixture into prepared baking dish. Evenly sprinkle Cheddar cheese over top. Bake 20 to 25 minutes.

Place on a wire rack and let set 2 to 3 minutes. Cut into 4 pieces. Top each piece with 1 tablespoon sour cream.

Hint: 1 1/4 cups uncooked noodles usually cooks to about 1 1/2 cups.

Serves 4 - 5 WW points per serving.

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Italian Stuffed Chicken

Source: Cooking Light - May 1997

1 teaspoon olive oil, divided
3/4 cup minced onion, divided
1/4 cup (1 ounce) chopped prosciutto or lean smoked ham
1 tablespoon grated fresh Parmesan cheese
1 tablespoon dry breadcrumbs
1 1/2 teaspoons minced fresh rosemary, divided
4 (4 ounce) skinned, boned chicken breast halves
1 cup low-salt chicken broth
1/4 cup dry white wine
1 garlic clove, minced
Rosemary sprigs (optional)

Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add 1/2 cup onion, and saute 4 minutes.

Combine onion, prosciutto, cheese, breadcrumbs, and 1 teaspoon rosemary in a bowl. Stir well; set aside.

Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 3 tablespoons onion mixture into each pocket.

Heat 1/2 teaspoon oil in skillet over medium-high heat. Add chicken; saute 6 minutes on each side or until chicken is done. Remove chicken from skillet. Set aside; keep warm.

Add 1/4 cup onion to skillet, and saute 3 minutes. Add 1/2 teaspoon rosemary, broth, wine, and garlic, and bring to a boil. Cook 5 minutes or until reduced to 3/4 cup. Return chicken to skillet; cover and simmer 2 minutes or until thoroughly heated. Serve sauce with chicken. Garnish with fresh rosemary, if desired.

Yield: 4 servings

Serving size: 1 chicken breast half and 3 tablespoons sauce

Calories 183 (21% from fat); fat 4.2g (sat 1.1g, mono 1.7g, poly 0.6g); protein 29.7g; carb 5g; fiber 0.7g; chol 71mg; iron 1.5mg; sodium 244mg; calc 49mg

4 WW points

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Crockpot Italian Pot Roast

1 (2 1/2 pound) boneless beef round roast
1 medium onion, sliced
1/4 teaspoon salt
1/4 teaspoon pepper
2 (8 ounce) cans no-salt-added tomato sauce
1 (0.7 ounce) package Italian salad dressing mix

Slice roast in half and place in a 3 1/2 quart crock pot. Add onion and remaining ingredients. Cover and cook on HIGH setting 5 hours or until roast is tender. Or, cover and cook on HIGH setting 1 hour; reduce to LOW setting and cook 7 hours.

Slice meat to serve.

Serves 8.

5 WW points

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Cabbage Beef Crescent Bake

8 ounces extra lean ground sirloin or turkey breast
3 1/2 cups shredded cabbage
1/2 cup chopped onion
1 teaspoon any meat seasoning
1 (10 3/4 ounce) can Healthy Request Cream of Mushroom Soup
3/4 cup (3 ounces) shredded reduced fat Cheddar cheese
1/8 teaspoon black pepper
1 (8 ounce) can Pillsbury Reduced Fat Crescent Rolls

Preheat oven to 350 degrees F.

In a large skillet sprayed with butter cooking spray, brown meat. Stir in cabbage, onion and meat seasoning. Continue cooking until cabbage is tender, about 5 minutes.

Add mushroom soup, cheese, and pepper. Mix well to combine. Lower heat and simmer for 2-3 minutes.

Meanwhile unroll crescent rolls and pat into a rimmed 13 x 9-inch baking sheet, being sure to seal the perforations. Evenly spread cabbage mixture over rolls.

Bake for 20-25 minutes or until crust is golden brown. Place baking sheet on a wire rack and let set for 5 minutes.

Cut into 8 servings.

Each serving: 192 cal, 8 gm fat, 1 gm fiber 1 meat, 1 starch, 1/2 veg

4 WW points

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Smothered Chicken

1 pound boneless, skinned chicken
Salt and pepper to taste
2 tablespoons all-purpose flour
1 tablespoon vegetable oil
1 can low sodium, 99% fat-free chicken broth
1/2 to 1 cup mushrooms

Salt and pepper chicken.

Put flour in a medium-size bag and add pieces of chicken. Close the open end of the bag and shake. Flour will be evenly distributed on the meat.

Heat oil in skillet. Place floured chicken in oil and brown on both sides. Add mushrooms and broth.

Cover tightly with lid and simmer until meat is tender. Add additional water or broth if necessary.

Serves 4.

4 WW points

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Lean Chicken Fried Steak

Source: Anywhere, But In The Kitchen - Easy, Fast Healthy Recipes

4 cube steaks (lean beef round 3 ounces each)
1/2 cup nonfat buttermilk
1 cup flour - reserve 1 tablespoon
1 teaspoon salt
1 teaspoon black pepper or Montreal Steak seasoning
2 tablespoons oil
2 cups skim milk

Dip steaks into buttermilk to coat all sides.

Combine flour, salt, and black pepper. Measure 1 tablespoon and set aside. Dip buttermilk-coated steaks into flour mixture so that flour sticks to all surfaces. Set aside on wax paper for 20 minutes.

Heat a nonstick skillet over medium heat with 1 tablespoon oil (add remaining 1 tablespoon oil if needed). When oil is hot, add breaded steaks and cook on each side until golden (5 to 6 minutes). Be careful when turning so that coating does not stick to pan.

Remove from pan and keep warm.

Combine milk and reserved tablespoon of flour in a jar with tight-fitting lid. Shake well. Stirring constantly, add milk mixture to skillet. Be sure to scrape up any pieces of crust stuck to bottom. When all the milk is stirred in, raise heat and bring mixture to a boil. Lower heat and simmer until gravy thickens (about 3 to 5 minutes). Continue stirring and adjust seasoning to taste with salt and pepper. Serve gravy over steaks.

Serves 4.

Per serving: Calories 165 Fat 6.8 g Protein 24.2 g Carbohydrates 2 g Fiber 0 g Cholesterol 70 mg Sodium 54 mg

4 WW points per serving

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Southwestern Grilled Sirloin

4 WW points

Serves 6.

1 1/2 pounds beef boneless top sirloin steak, about 1 inch thick
1/4 cup soy sauce
2 tablespoons lemon juice
1 tablespoon vegetable oil
1 teaspoon ground cumin
1 teaspoon chili powder
1 clove garlic, finely chopped

Pierce beef with fork several times on both sides. Mix remaining ingredients in shallow nonmetal dish or heavy-duty resealable plastic bag. Add beef, turning to coat with marinade. Cover dish or seal bag and refrigerate, turning beef occasionally, at least 6 hours but no longer than 24 hours.

Heat coals or gas grill. Remove beef from marinade; discard marinade. Cover and grill beef 4 to 6 inches from medium heat 15 to 18 minutes for medium doneness, turning once. Cut beef cross grain into 1/2-inch slices.

Per serving: 188 Calories (kcal); 8 g Total Fat; (39% calories from fat); 26 g Protein; 2 g Carbohydrate; 66 mg Cholesterol; 755 mg Sodium

Food Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

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Cola Chicken

4 skinless boneless chicken breasts
1 cup catsup
1 (12 ounce) can diet cola

Put chicken in nonstick skillet. Pour catsup and diet cola over the top. Bring to boil. Cover, reduce heat and cook for 45 minutes.

Uncover, turn up the heat and continue to cook until the sauce becomes thick and adheres to the chicken.

4 servings - 4 WW points per serving

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Crispy Chicken

4 (4 ounce) skinless, boneless chicken breasts
1/4 cup fat free Ranch dressing
1/2 cup cornflakes, crushed
Spices of choice (parsley, garlic powder, onion powder, etc.)
Salt (optional)
Cooking spray

Preheat oven to 350 degrees F.

Mix spices, salt, and cornflakes in a bowl and set aside.

Dip Chicken in Ranch dressing. Roll chicken in cornflake mixture.

Spray rack with cooking spray. Put chicken on rack on a cookie sheet. Cook until chicken is done, about 45 minutes to 1 hour.

Makes 4 hearty portions

4.5 WW points

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Baked Chimichangas

8 ounces ground 90% lean beef or turkey
1/2 cup chopped onion
1/2 teaspoon minced garlic
1 cup chunky salsa
1 teaspoon chili seasoning
8 (6-inch) flour tortillas
1/4 cup no-fat sour cream

Preheat oven to 475 degrees F. Spray a 9 x 13-inch baking dish with olive oil-flavored cooking spray.

In a large skillet sprayed with olive oil-flavored cooking spray, brown meat and onion. Stir in garlic, 1/2 cup salsa, and chili seasoning. Lower heat and simmer for 5 minutes. Spoon 1/4 cup meat mixture into center of each tortilla. Lightly spray tops with butter-flavored cooking spray.

Bake for 12 to 14 minutes or until golden brown.

For each serving, place a chimichanga on a serving plate, spoon 2 tablespoons salsa and 1 tablespoon sour cream over top.

Serves 4 (2 each). Serving size (2 chimichangas)

Per serving: 276 Cal, 8g Fat, 2g Fiber Healthy Exchanges: 2 Bread, 1 1/2 Protein, 3/4 Vegetable, 15 Opt. Cal. Diabetic: 2 Starch, 1 1/2 Meat, 1 Vegetable

6 WW points

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Crockpot Burger Heaven Casserole

16 ounces extra lean ground beef (or turkey)
2 cups sliced raw potatoes
1 1/2 cups sliced carrots
1 cup chopped celery
1/2 cup chopped onion
1 cup frozen peas, thawed
1 cup frozen whole kernel corn, thawed
1 (10 ounce) can Healthy Request Tomato Soup
1/2 cup water
1 teaspoon dried parsley flakes
1 can mushrooms
Salt and pepper

Spray a crockpot container with butter flavor spray.

In large skillet brown meat, onion and celery mixture and mushrooms.

In crock pot container combine meat mixture, potatoes, carrots, peas and corn. Stir in tomato soup, water, parsley flakes and salt and pepper to taste.

Cover and cook on LOW for 6 to 8 hours.

6 - 1 cup servings 243 calories - 7 gm fat - 17 gm. protein - 28 gm. carbohydrates - 333 mg. Sodium (more if you add extra salt ) 33 mg. calcium - 4 gm. Fiber

5 WW points

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Crockpot Pork Roast

2 1/2 to 3 pound pork boneless sirloin roast
1 tablespoon vegetable oil
3/4 cup dry white wine
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon pepper
2 medium carrots, finely chopped or shredded
1 medium onion, finely chopped (1/2 cup)
1 small shallot, finely chopped (2 tablespoons)
1/4 cup half-and-half
2 to 3 tablespoons country-style Dijon mustard

Trim excess fat from pork.

Heat oil in 10-inch skillet over med.-high heat. Cook pork in oil about 10 minutes, turning occasionally, until brown on all sides.

Place pork in 3 1/2- to 6-quart crock pot.

Mix remaining ingredients except half-and-half and mustard; pour over pork.

Cover and cook on LOW for 7 to 9 hours. or until pork is tender.

Remove pork from crock pot; cover and keep warm. Skim fat from pork juices in cooker, if desired. Stir half-and-half and mustard into juices.

Cover and cook on HIGH about 15 minutes or until slightly thickened. Serve sauce with pork.

Serves 8.

Per serving: cal 175, fat 9g, sat fat 3g, chol 55mg, sod 390mg, carb 5g, fib 1g, prot 20g

3 WW points

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Mexican Casserole

1 pound ground round
1/2 cup chopped onion
2 cloves garlic, minced
3 cups cooked rice (cooked without salt or fat)
1/4 cup sliced ripe olives
2 tablespoons chopped fresh cilantro
1 (28 ounce) can tomatoes, undrained and chopped
1 (4 1/2 ounce) can chopped green chiles, undrained
1 (1 1/4 ounce) package 40%-less-sodium taco seasoning mix
Cooking spray
3/4 cup (3 ounces) reduced-fat Monterey jack cheese

Cook first 3 ingredients in a large skillet over medium-high heat until beef is browned, stirring until it crumbles; drain and return to skillet. Stir in rice and next 5 ingredients. Bring to a boil; reduce heat and simmer, uncovered, for 10 minutes.

Spoon mixture into a 2-quart baking dish coated with cooking spray. Cover and chill 8 hours or overnight.

Bake casserole, uncovered, at 350 degrees F for 30 minutes or until thoroughly heated. Sprinkle with cheese, and bake 5 additional minutes or until cheese melts.

6 servings - 8 WW points per serving

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Pork Tenderloins with Orange Pepper Sauce

12 ounces pork tenderloin, trimmed of fat
3 tablespoons flour
2 tablespoons margarine or butter
1/4 cup chopped shallot
3/4 teaspoon coarsely ground pepper
1/3 cup dry white wine
1 tablespoon shredded orange peel
2/3 cup orange juice

Prepare the pork by cutting into 1/2-inch slices, then pounding between 2 sheets of waxed paper until about 1/4 inch thick. Dust lightly with the flour.

In a wide skillet, melt the margarine over medium-high heat. Add the pork, turning once, until browned on both sides. Do this step in stages if pan isn't large enough to handle all the pork at once. When the pork is browned on the outside, it should be thoroughly cooked through. Remove to a warmed serving platter, and keep warm in a 200 degree F oven.

To the drippings in the pan add the shallots and pepper. Cook, stirring occasionally, until the shallots wilt, then add the wine, orange peel, and orange juice. Bring to a boil, stirring frequently. Cook until reduced to 1/2 cup or so. Pour the sauce over the pork and serve.

Serves 4.

6 WW points

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Nacho Cheese Chicken Bake (WW)

1 can low fat cream of chicken soup
1 can low fat cream of celery soup
1 can nacho cheese soup
12 ounces cooked chicken
2 cups instant white rice (don't cook)
Mushrooms - optional
Onion - optional

Mix all together. Put into sprayed 9 x 13-inch baking pan. Bake at 375 degrees F for 30 minutes.

Weight Watchers points: Serves 8, each serving = 4 points

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Chicken Noodle Casserole

4 cups egg noodles, cooked and drained
2 cans condensed reduced fat cream of mushroom soup
1/4 cup skim milk
6 ounces cooked chicken breast halves, chopped
1 can tomatoes with green chiles (Ro*Tel)
10 ounces frozen mixed vegetables

Preheat oven to 350 degrees F.

Combine all ingredients in a large bowl. Mix well. Place in a 9 x 13-inch baking dish. Bake for 30 minutes.

Per Serving (excluding unknown items): 238 Calories; 6g Fat (21.0% calories from fat); 13g Protein; 34g Carbohydrate; 3g Dietary Fiber; 44mg Cholesterol; 880mg Sodium

Exchanges: 1 1/2 Grain (Starch); 1 Lean Meat

WW Points: 4 points if serving 8 or 5.5 points if serving 6

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Pork Chops and Potatoes

6 (4 ounce) pork loin chops, trimmed
1 (10 3/4 ounce) can Campbell's 98% Fat Free
Cream of Mushroom Soup
1/4 cup low sodium chicken broth
1/4 cup Dijon mustard
1/2 teaspoon dried thyme
1 clove garlic, minced, or 1/4 teaspoon garlic powder
1/4 teaspoon black pepper
6 medium potatoes, thinly sliced
1 onion, sliced

In skillet, brown pork chops in 2 tablespoons oil, if desired. Drain fat.

In a crock pot, mix soup, chicken broth, mustard, thyme, garlic, and pepper. Add potatoes and onion, stirring to coat. Place browned pork chops on top of potato mixture.

Cover and cook on LOW for 8 to 10 hours or on HIGH for 4 to 5 hours.

Serves 6.

Per serving: 240 Calories (kcal); 6g Total Fat; 18g Protein; 28g Carbohydrate; 38mg Cholesterol; 565mg Sodium

4.7 WW points

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Parmesan Pork Tenderloin

1 pound pork tenderloin
3 tablespoons seasoned bread crumbs
1 tablespoon grated Parmesan cheese
1 teaspoon salt
1/8 teaspoon pepper
Cooking oil spray
1 small onion, chopped
1 clove garlic, minced

Cut tenderloin crosswise into 8 slices, approximately 1-inch thick. Place each slice on its cut surface and flatten with heel of hand to 1/2 inch thickness.

Combine crumbs , parmesan cheese, salt and pepper; dredge pork slices to coat.

Heat large nonstick skillet coated with cooking oil spray over medium heat.

Add pork, onion, and garlic and saut? 8 to 10 minutes, turning pork once and stirring vegetables occasionally.

Serves 4.

Nutrient Information per Serving: 180 calories, 5 g fat, 26 g protein, 860 mg sodium, 75 mg cholesterol, 7 g carbohydrate, 0 g fiber

4 WW points

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Amazing Buffalo Chicken

1 pound boneless, skinless chicken breasts
1/2 cup Frank's Red Hot sauce
1/2 cup (1 stick) "I Can't Believe It's Not Butter"
1/4 teaspoon celery seed
1 tablespoon white vinegar
1/2 teaspoon Tabasco sauce
1/2 teaspoon red pepper flakes
1/4 teaspoon black pepper
1/2 teaspoon cayenne pepper
1/4 teaspoon Worcestershire sauce

For the sauce: In a small saucepan over low heat, mix together everything but the chicken. Let this mixture simmer, stirring occasionally, while you prepare chicken.

For the chicken: Bring large saucepan to boil. Cut chicken into strips and boil until cooked through. When cooked, put chicken in a serving bowl or dish. Pour sauce over chicken and let sit for a few minutes.

Variation: Cut chicken into strips. Lightly coat chicken with sauce. Bake in preheated 375 degree F oven for 15-20 minutes, until cooked through. Remove to platter and coat with remaining sauce.

Serves 4 - 5 WW points per serving

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One Dish Beef Stroganoff

3/4 pound boneless beef sirloin steak, 3/4 inch thick
1 (14 1/2 ounce) can Swanson Seasoned Beef Broth with Onion
2 cups sliced mushrooms
3 cups uncooked medium egg noodles
1/2 cup fat-free sour cream
Fresh chopped parsley

Slice beef into very thin strips. Cook beef in nonstick skillet 5 minutes, stirring often.

Add broth and mushrooms. Heat to a boil. Stir in noodles. Cover and cook over low heat 10 minutes or until noodles are done.

Stir in sour cream and heat through. Garnish with parsley.

Serves 4.

Nutritional Values Per Serving: Calories 225, Total Fat 5g, Cholesterol 79mg, Sodium 478mg, Total Carbohydrate 28g, Protein 23g, Vitamin A 6%DV, Vitamin C 4%DV, Calcium 6%DV, Iron 16%DV

6 WW points

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Crockpot Pizza

8 ounces extra lean ground beef or turkey
1/2 cup chopped onion
1/2 cup chopped green pepper
1/2 cup (one 2.5 ounce jar) sliced mushrooms, drained
1 3/4 cups (one 15-ounce can) tomato sauce
1 teaspoon Italian seasoning
1 teaspoon pourable Splenda
3 cups cooked noodles, rinsed and drained
1/4 cup shredded Cheddar cheese
1/4 cup shredded mozzarella cheese

In a large skillet, sprayed with olive oil-flavored cooking spray, brown meat, onion and green pepper.

Stir in mushrooms, tomato sauce, Italian seasoning and Splenda.

Pour mixture into a crock pot sprayed with butter-flavored cooking spray. Spread noodles over meat mixture. Sprinkle with Parmesan cheese. Layer Cheddar and mozzarella cheeses evenly over the top.

Cover and cook on LOW for 6-8 hours. Mix well before serving.

Serves 6 (1 cup per serving).

305 calories, 9 gm fat, 21 gm protein, 35 gm carbohydrates, 866 mg Sodium, 209 gm Calcium, 4 gm Fiber

6 WW points

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Pineapple Chicken

6 skinless chicken breast halves, split
Dash of pepper
Paprika, to taste
1 (20 ounce) can pineapple tidbits in juice
2 tablespoons Dijon mustard
2 tablespoons soy sauce
1 clove garlic. minced

Arrange chicken in bottom of crock pot. Sprinkle with pepper and paprika.

In a small bowl, combine drained pineapple tidbits, mustard and soy sauce. Pour over chicken. Add minced garlic. Cover and cook on LOW for 7 to 9 hours or on HIGH for 3 to 4 hours.

Makes 6 servings.

Per Serving: 194 Calories; 2g Fat; 28g Protein; 16g Carbohydrate; 1g Dietary Fiber; 68mg Cholesterol; 483mg Sodium

4 WW points

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5-Point Chicken Tetrazzini

Source: Weight Watchers

8 ounces cooked chicken, chopped
3 cups cooked spaghetti
3 ounces Mexican-flavor Velveeta, in small dice
1 (10 ounce) can fat-free cream of mushroom soup
1/2 cup chopped onion
1/2 cup chopped bell pepper

Preheat oven to 350 degrees F. Spray a 9 x 13-inch pan with cooking spray.

Combine all ingredients and pour into baking dish. Bake for 30 to 35 minutes or until bubbly.

Serves 6.

Nutritional analysis per serving: 244 calories, 6 grams fat, 27 grams carbohydrates, 18 grams protein, 47 milligrams cholesterol, 557 milligrams sodium, 23 percent of calories from fat

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Salsa Chicken

Submitted to anonymous by Deb Gibson.

4 skinless, boneless chicken breast halves (I used
chicken tenders - 3 tenders and 3 points per serving)
4 teaspoons taco seasoning mix
1 cup salsa (hot or mild, to your taste)
1 cup shredded Cheddar cheese (I use Kraft 2% low fat)
Light sour cream for garnish (optional)

Preheat oven to 375 degrees F.

Place chicken breasts in 9 x 13-inch baking dish. Sprinkle taco seasoning on both sides of chicken. Pour the salsa all over the breasts. Bake at 375 degrees F about 25 - 30 minutes or until chicken is tender and juicy and juices run clear.

Sprinkle the cheese on the breasts evenly and bake another 5 minutes or so until melted and bubbly.

Serve with fat free sour cream as a garnish if desired.

4 servings - 4 WW points per serving

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Kung Pao Chicken

This is a delicious WW recipe.

2 tablespoons reduced-sodium soy sauce
2 tablespoons dry sherry
1 garlic clove, minced
1 teaspoon minced ginger root
5 ounces skinless chicken breasts, cubed
1 teaspoon peanut or vegetable oil
2 to 3 mild, dried chile peppers
1 ounce unsalted shelled roasted peanuts
1 medium red bell pepper, cut into matchstick pieces
1/4 cup diagonally-sliced scallions
1/4 cup canned, ready-to-serve chicken broth
1 teaspoon cornstarch

In a small glass or stainless steel mixing bowl, combine soy sauce, sherry, garlic and ginger root; add chicken and turn to coat. Cover with plastic wrap and refrigerate at least 30 minutes.

In a nonstick skillet, heat oil; add chili peppers and cook over medium-high heat, stirring frequently, until peppers are browned, about 1 minute. Remove and discard peppers. Add peanuts and cook over medium-high heat, stirring frequently, until nuts are lightly browned, about 1 minute. Transfer nuts to plate; set aside.

Using a slotted spoon, transfer chicken to same skillet, reserving marinade. Cook chicken over medium-high heat, stirring frequently, until browned on all sides and cooked through, 2 to 3 minutes. Transfer chicken to plate with peanuts; set aside.

Add bell pepper and scallions to skillet and cook over medium-high heat, stirring frequently, until tender-crisp, 1 to 2 minutes.

Add broth and cornstarch to reserved marinade. Stir to dissolve cornstarch; add to bell pepper-scallion mixture in skillet, with chicken and peanuts.

Cook, stirring constantly, until mixture comes to a boil and thickens, 2 to 3 minutes.

Makes 2 servings.

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Chili Mac Crock Pot

16 ounces extra lean ground turkey or beef
1 cup chopped onion
1 (16 ounce) can tomatoes, coarsely chopped and undrained
1 (10 3/4 ounce) can Healthy Request Tomato Soup
1 cup reduced-sodium tomato juice
2 teaspoons chili seasoning
1 (8 ounce) can red kidney beans, rinsed and drained
1 cup elbow macaroni

In a large skillet sprayed with olive oil flavored cooking spray, brown meat.

Meanwhile, in a crock pot container sprayed with cooking spray, combine onion, undrained tomatoes, tomato soup, tomato juice, and chili seasoning. Stir in kidney beans and uncooked macaroni. Add browned meat. Mix well to combine.

Cover and cook on LOW for 6 to 8 hours. Mix well before serving.

Serves 6 (1 full cup).

4 WW points

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Mexicali Meatloaf

1 cup chunky salsa, divided
6 tablespoons fat free sour cream
1 pound 90% lean ground beef
1/2 cup quick oats, uncooked
1 teaspoon dried parsley flakes
3/4 cup shredded Kraft reduced fat Cheddar cheese

Preheat oven to 350 degrees F. Spray a 9 x 5-inch loaf pan with olive oil flavored cooking spray.

In a medium bowl, combine 1/2 cup salsa and sour cream. Refrigerate. In a large bowl, combine meat, oats, remaining 1/2 cup salsa, parsley flakes and Cheddar cheese. Mix well to combine.

Pat mixture into prepared baking dish. Bake for 45 to 50 minutes. Place baking dish on a wire rack and let set for 5 minutes.

Cut into 6 servings. Serving size 1 slice.

When serving, top each piece with 2 tablespoons sour cream mixture.

Per serving: 189 Cal, 9g Fat, 18g Pro, 9g Carb, 348mg Sod, 167mg Calc, 1g Fib

Healthy Exchanges: 2 2/3 Protein, 2/3 Bread, 1/3 Vegetable, 15 Opt. Cal

Diabetic Exchanges: 2 1/2 Meat, 1 Vegetable, 1/2 Starch/Carbohydrate

4 WW points

Source: Healthy Exchanges Food Newsletter

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Cashew Pork

1 pound boneless pork (or chicken), cut into cubes
1 1/2 tablespoons cornstarch
1/3 cup Watkins Spicy Garlic Soy Sauce
2 teaspoons Watkins Beef Soup Base
2 cups sliced celery
1 (8 ounce) can sliced water chestnuts, drained
1 (2 ounce) jar sliced pimento
1/4 cup dry roasted cashews
4 cups hot cooked rice (try Watkins Harvest Treasures East/West Rice Medley)

Combine pork cubes and next three ingredients in 2.5 quart casserole. Let marinate 10-15 minutes at room temperature. Refrigerate if allowing to marinate longer. Stir in celery, cover.

Microwave (HIGH) 5 to 6 minutes, stirring twice. Stir in water chestnuts and pimento. Cover and microwave (HIGH) 1 to 1 1/2 minutes, stirring once, until mixture is hot (vegetables should be tender-crisp). Top with cashews and serve over rice.

Makes 4 servings.

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Easy One-Dish Supper

1 pound loaf frozen white bread dough, thawed
1 1/2 pounds lean ground beef
1/2 cup chopped onion
1 (4 ounce) can sliced mushrooms, drained
1 (8 ounce) can tomato sauce
2 tablespoons ketchup
1/2 teaspoon salt
1/4 teaspoon Watkins Oregano
1/4 teaspoon Watkins Thyme
1/4 teaspoon Watkins Basil
1/4 teaspoon Watkins Parsley
1/4 teaspoon Watkins Black Pepper
1 egg, beaten
Watkins Omelet and Souffle Seasoning

Divide dough in half. Use one half for this recipe and save the other half for another meal. Brown ground beef along with onions in large skillet; drain grease if necessary. Add next nine ingredients. Cover and simmer for 15 minutes. Pour into a 2-quart oval casserole. Cool to warm.

Break bread dough into 20 smaller pieces and place on top of warm beef mixture. Cover and let rise 30 minutes or until dough as doubled in size. Lightly brush dough with beaten egg and sprinkle with Omelet and Souffle Seasoning. Bake, uncovered at 375 degrees F for 25 to 30 minutes. Serve hot.

Makes 6 servings.

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Weight Watchers Chicken Jambalaya
"7 Points Per Serving"

1 serving cooking spray (5 one second sprays)
2 1/2 oz turkey sausage, chopped
1 large onion, chopped
1 medium celery, stalk, chopped
1 small green pepper, chopped
1/4 tsp cayenne pepper, or to taste
1/2 tsp dried thyme
1 tsp table salt
1/2 tsp black pepper, ground
2 medium garlic cloves, minced
2 medium cooked, skinless chicken breasts, cubed (about 2 cups)
28 oz canned tomatoes, whole, plum, peeled with juice
2 cup fat-free chicken broth
1 cup uncooked white rice, long-grain

Directions

1. Coat a large, nonstick saucepan with cooking spray. Over high heat, saut? sausage until crispy on edges. Add onion, celery and green pepper; saut? until tender.

2. Reduce heat and stir in cayenne, thyme, salt, pepper and garlic; saut? until garlic isfragrant.

3. Stir in chicken, tomatoes, broth and rice. Bring to a simmer, cover and let cook until rice is tender, about 20 minutes. Yields about 1 1/4 cups per serving.

Serves 4

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Hot Turkey Club Sandwiches

6 slices bacon, cooked crisp
6 fresh turkey breast slices or cutlets (about 1.25 pounds)
Watkins Grill Seasoning
Watkins Cooking Spray
6 tablespoons Watkins Roasted Garlic Spread
12 slices sourdough bread, lightly toasted
6 tomato slices
6 lettuce leaves

Sprinkle both sides of the turkey breast slices with grill seasoning. Spray a non-stick skillet with cooking spray. Cook 3 slices of turkey in skillet over medium-high heat 2 to 3 minutes per side or until no longer pink inside. Repeat with remaining slices. Meanwhile, spread garlic spread on each slice of bread. Top six slices of bread with turkey slices, bacon, tomato, and lettuce. Top with remaining bread slices. Cut in half to serve.

Makes 6 servings.

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Twice-Grilled Chicken Fajitas

2 teaspoons Watkins Fajita Seasoning
1 tablespoon Watkins Citrus & Cilantro Grapeseed Oil
1/4 cup lime juice
1 pound skinless, boneless chicken breasts
1 large onion, thinly sliced
2 large green or red bell peppers, cut into thin strips
10 (10-inch) flour tortillas, softened
1/2 cup ketchup
3 tablespoons Watkins Mesquite Barbecue Sauce Concentrate

Combine first three ingredients; mix well, Add chicken and marinate 30 to 60 minutes. Remove meat from marinade (reserve marinade); grill until done. Remove to cutting board and slice into long strips. While meat is cooking, lightly saut? the onion and peppers in reserved marinade. (Note: You can saute on the grill in a cast-iron skillet.)

Place some of the chicken and onion/pepper mixture on each of the flour tortillas. Roll tortilla around filling. If necessary, fasten with a wooden pick to keep fajita together. Combine ketchup and barbecue sauce concentrate. Place rolled fajitas back on grill and baste with prepared sauce; cook just until golden brown on all sides.

Makes 5 servings.

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Chicken Piccata

4 boneless, skinless chicken breast halves
1 cup, plus 2 tablespoons flour
2 tablespoons Watkins Chicken Seasoning
2 teaspoons freshly-ground Watkins Royal Peppercorn Blend
1 teaspoon freshly-ground Watkins Sea Salt
1 cup low-fat sour cream
1/2 cup Watkins Original Grapeseed Oil
1 teaspoon Watkins Garlic Liquid Spice
3/4 cup low-fat chicken broth
3/4 cup white wine
1 tablespoon fresh lemon juice
4 tablespoons capers, drained
1/2 pound angel-hair pasta
2 tablespoons butter
Parmesan cheese

Combine 1 cup flour, Chicken Seasoning, pepper and salt; set aside. Pound chicken breasts to 1/4-inch thickness. Dip chicken into sour cream and then into flour mixture to coat; sprinkle with extra Chicken Seasoning, if desired.

Heat grapeseed oil and Garlic Liquid Spice in skillet. Add chicken and brown about 5 minutes per side, or until no longer pink in the middle. Remove chicken to a plate, cover with foil and keep warm.

In the same skillet, bring chicken broth, wine, lemon juice, and capers to a boil; reduce heat to medium and cook for 5 minutes.

Mix 1 to 2 tablespoons flour with equal parts water and add to sauce for thickening. Allow sauce to thicken to desired consistency.

Cook pasta; toss with butter and Parmesan cheese. Serve chicken over pasta; pour sauce over all and serve immediately. Sprinkle additional cheese on top, if desired.

Makes 4 servings.

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Barbecued Meatballs

1 pound lean ground beef
2 tablespoons Watkins Onion Flakes
2 tablespoons dry bread crumbs
1/4 teaspoon Watkins Garlic Salt
1/4 teaspoon Watkins Ground Beef Seasoning
1 egg
1/2 cup ketchup
1/4 cup water
2 tablespoons Watkins Honey Barbecue Sauce Concentrate
or Watkins Original Barbecue Sauce Concentrate
or Watkins Mesquite Barbecue Sauce Concentrate
1 tablespoon brown sugar

Combine first six ingredients; mix well. Shape into 1-inch/25-mm meatballs. Place in skillet and cook until browned on all sides; drain grease if necessary.

Combine remaining ingredients and pour over meatballs. Bring to a boil; reduce heat and simmer 15 minutes. Serve hot.

Makes 10 servings.

______________________________________________________

Hawaiian Chicken

3 tablespoons Watkins Hot Honey Soy Sauce
1 tablespoon Watkins Ginger Garlic Liquid Spice
4 skinless, boneless chicken breast halves
1 (8 ounce) can pineapple chunks
1 1/2 teaspoons cornstarch
1/4 cup sliced green onion
1/2 medium red pepper, cut into small strips
Cashews or peanuts, for garnish

Drain pineapple juice and reserve. In shallow glass dish, combine hot honey soy sauce and ginger garlic liquid spice. Add chicken breasts, turning to coat all sides.

Let marinate at least 15 minutes. Remove chicken from marinade (reserve marinade) and place on grill or under broiler; cook 3 to 5 minutes per side until done. Remove from heat and keep warm.

In small saucepan combine reserved marinade, pineapple juice, and cornstarch. Bring to a boil over medium heat, stirring constantly.

Sir in pineapple, onion, and red pepper; cook 1 minute more or until heated through. To serve, place chicken on serving platter and top with sauce; garnish with nuts.

Makes 4 servings.

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Garlic Pepper Pork Loin with Lemon Dill Mustard Sauce

1 (3 pound) boneless pork loin roast, rolled and tied
2 tablespoons vegetable oil
2 teaspoons Watkins Garlic Salt
2 teaspoons Watkins Garlic Peppercorn Blend, coarsely crushed (more if desired)

Place roast in large shallow bowl. Rub in oil, garlic salt, and garlic peppercorn blend, coating roast well. Refrigerate at least one hour or overnight.

Grill over indirect heat or bake at 325 degrees F for 1 to 1 1/2 hours or until meat thermometer registers 155 degrees F. Remove to serving platter, let stand 10 minutes before slicing.

Serve with Lemon Dill Mustard Sauce.

Makes 8 servings.

Lemon Dill Mustard Sauce
1 cup fat-free mayonnaise
1/4 cup Watkins Parisienne Mustard
1 1/2 teaspoons Watkins Lemon Dill Liquid Spice
1 teaspoon Watkins Parsley

Combine all ingredients; mix until smooth. Cover and refrigerate up to 24 hours to blend flavors. Let stand at room temperature 30 minutes before serving. This sauce is also great with chicken and fish (especially salmon).

Makes 1 1/4 cups.

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Brown and Wild Rice Meatloaf

1 1/4 cups Watkins Harvest Treasures Brown and Wild Rice Blend
1 1/2 tablespoons Watkins Beef Soup Base
1 pound lean ground beef
2 eggs
1/4 cup finely chopped green pepper
2 1/2 tablespoons Watkins Horseradish Mustard
2 tablespoon ketchup plus 1/4 cup ketchup
1 1/2 tablespoons Watkins Onion Soup Base
1 teaspoon Watkins Tomato Horseradish Snack & Dip Mix

Cook rice per package directions, adding the beef soup base to cooking water.

In medium bowl, combine 1 cup of the cooked rice (serve the remaining rice with the meatloaf), ground beef, eggs, green pepper, horseradish mustard, 2 tablespoon ketchup, and onion soup base; mix well. Shape into a loaf and place in baking dish.

Bake at 350 degrees F for 50 to 60 minutes or until loaf is firm.

Combine remaining ketchup and dip mix. Spoon over loaf the last 10 minutes of baking time. Slice and serve.

Makes 6 servings

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Rib Roast of Beef

1 (6 pound) rib roast
2 teaspoons Watkins Garlic Salt
3/4 teaspoon Watkins Black Pepper
Watkins Horseradish Spread

Place meat, fat-side up, on a rack in a shallow pan. Sprinkle with garlic salt and black pepper. Make a small incision through the fat covering and insert meat thermometer into center of fleshiest part. (Be sure tip does not touch bone or fat of meat). Roast, uncovered, at 325 degrees F until meat thermometer reaches:

Rare, 140 degrees (F), about 2 1/4 hours Medium, 160 degrees (F), about 2 3/4 hours Well Done, 170 degrees F, about 3 1/2 hours

Remove from oven and cover with foil; allow to stand 15 to 20 minutes before carving. Serve with defatted pan juices (au jus), and Watkins Horseradish Spread.

Makes 8 servings

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Pork Tenderloin with Mojo Marinade

The marinade is excellent with any cut of pork or chicken.

2 pork tenderloins (about 2 pounds/900 g)
1 (20 ounce/750 g) can sliced pineapple or sliced fresh
pineapple and a 6 ounce/180 ml. can pineapple juice
Juice of 2 limes
1/4 cup/60 ml. Watkins Barbecue Sauce Concentrate (any flavor)
1 tablespoon/15 ml. Watkins Tangy Teriyaki Sauce
1 tablespoon/15 ml. Watkins Calypso Sauce
1 tablespoon/15 ml. Watkins Chipotle Liquid Spice
1 tablespoon/15 ml. Watkins Jamaican Jerk Grilling Rub

Score tenderloins with diagonal slashes about 1/2 inch/12 mm deep to allow marinade to penetrate.

Combine juice from pineapple and all other ingredients except pineapple slices; pour marinade over pork (makes enough to do up to 4 tenderloins), reserving some for use as dipping sauce. Marinate in refrigerator at least 2 hours.

Prepare grill. If using charcoal grill, grill over indirect heat; use low setting on gas grill. Place tenderloins on grill, reserving marinade for basting. Turn and baste often (do not baste during last 10 minutes unless marinade has been boiled) until pork is done (150 degrees F/75 degrees C) on meat thermometer.

Grill pineapple slices during last few minutes of grilling.

To serve, slice tenderloins and top with grilled pineapple slice.


Serves 6.

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Caribbean Pork Chops

2/3 cup water
4 teaspoons Watkins Chicken Soup Base
1/2 cup/125 mL orange juice
1 1/2 tablespoons lime juice
1 tablespoon Watkins Caribbean Spice Rub
3/4 teaspoon Watkins Rum Extract
1/2 teaspoon Watkins Garlic Granules
6 boneless pork chops (about 4 ounces each)

Combine all ingredients except pork chops in a plastic storage bag; mix well. Add pork chops and shake to coat. Seal bag and refrigerate 4 to 24 hours, turning bag occasionally.

Remove chops, reserving marinade. Grill or broil pork chops 20 to 30 minutes or until done, turning once to brown all sides. Bring marinade to a boil and let boil until mixture begins to boil and thicken slightly. Baste chops occasionally with marinade. Serve any remaining marinade with pork chops.

Makes 6 servings

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Oriental Grilled Turkey Tenderloin

1/4 cup Watkins Hot Honey Soy Sauce
2 tablespoons Watkins Original Grapeseed Oil
2 tablespoons lemon juice
2 teaspoons Watkins Ginger-Garlic Liquid Spice
2 teaspoons Watkins Onion Powder
1 pound turkey tenderloins (3/4 to 1-inch thick)
Watkins Black Pepper to taste

Combine all of the ingredients except tenderloins in a plastic storage bag; mix well. Add turkey tenderloins, seal and turn bag to coat all sides. Refrigerate several hours or overnight, turning bag occasionally.

Grill tenderloins over hot coals 6 to 8 minutes per side, depending on thickness. Tenderloin is done when there is no pink in center; do not overcook.

Makes 4 servings

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Spicy Chai-Grilled Chicken

4 skinless, boneless chicken breast halves
2 tablespoons Watkins Spicy Garlic Soy Sauce
2 tablespoons Watkins Caribbean Spice Rub
1/4 cup Watkins Chai Watkins Citrus and Cilantro Grapeseed Oil

Rub chicken with soy sauce, then with spice rub, pressing spices into flesh. Heat grill or prepare coals. When coals are hot, sprinkle chai over coals; immediately place chicken on rack and cover grill. Cook, turning periodically and brushing with grapeseed oil, until chicken is done.

Test chicken for doneness by cutting into thickest portion; chicken is done when juices are no longer pink.

Serves 4
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PostPosted: Mon Jan 12, 2009 5:35 pm    Post subject: Reply with quote

Meats (continued)

______________________________________________________

Pork Fajita Pitas

2 tablespoons red wine vinegar
2 tablespoons Worcestershire sauce
2 tablespoons water
3/8 teaspoon salt
3/8 teaspoon black pepper
4 small garlic cloves
15 ounces extra lean extra tender pork center loin c
4 small Roma tomatoes, blanched/seeded
1/4 cup minced onion
1/4 cup minced green bell pepper
1 small jalapeno chile pepper, seeded and minced
1 tablespoon fresh cilantro (optional)
1 tablespoon ketchup
4 small whole wheat pita bread, heated
2 tablespoons fat-free plain yogurt

In small saucepan combine vinegar, Worcestershire sauce, water, 1/4 teaspoon salt and 1/4 teaspoon pepper.

Mash 2 garlic cloves; add to saucepan and cook, stirring occasionally, until mixture is heated through (about 2 minutes).

Pour mixture into a heat resistant bowl (not aluminum); add pork, turn to coat. Marinade for 5 minutes at room temperature.

In medium bowl combine tomatoes, onion, green pepper, jalapeno pepper, cilantro, ketchup, yogurt, remaining salt and remaining pepper. Mince remaining garlic cloves; add to vegetable mixture and stir to combine. Cover and refrigerate until ready to serve.

Remove pork from marinade, reserving marinade. Set pork on rack in broiling pan and broil, turning several times and basting with reserved marinade until pork is browned and thoroughly cooked (8-10 minute).

To serve, transfer pork to work surface and thinly slice. Cut each pita in half crosswise, making 8 halves; open each half to form a pocket. Fill each half with 1/8 of the meat and 1/8 of the tomato mixture.

Serving size: 4

Calories: 277; Fat grams: 5.7; Fiber grams: 5.0

4 1/2 WW points

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Southern Style Oven Fried Chicken

1/2 teaspoon all-purpose flour
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
3 ounces buttermilk
3/4 cups cornflake crumbs
1 pound boneless, skinless chicken breasts,
cut into four 4-ounce pieces

Preheat oven to 365 degrees F. Lightly coat an 8-inch baking dish with nonstick cooking spray; set aside.

Combine flour, salt and cayenne pepper together in a medium-size bowl.

Place buttermilk and corn flakes crumbs in 2 separate shallow bowls.

Roll chicken breast halves in flour mixture and evenly coat each side. Next dip chicken into buttermilk and then cornflake crumbs.

Place coated chicken breasts in prepared baking dish. Bake until chicken is tender and no longer pink, about 20 minutes.

1 piece breast per serving

4 WW points per serving

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Southern Style Oven Fried Chicken

1/2 teaspoon all-purpose flour
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
3 ounces buttermilk
3/4 cups cornflake crumbs
1 pound boneless, skinless chicken breasts,
cut into four 4-ounce pieces

Preheat oven to 365 degrees F. Lightly coat an 8-inch baking dish with nonstick cooking spray; set aside.

Combine flour, salt and cayenne pepper together in a medium-size bowl.

Place buttermilk and corn flakes crumbs in 2 separate shallow bowls.

Roll chicken breast halves in flour mixture and evenly coat each side. Next dip chicken into buttermilk and then cornflake crumbs.

Place coated chicken breasts in prepared baking dish. Bake until chicken is tender and no longer pink, about 20 minutes.

1 piece breast per serving

4 WW points per serving

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Ham and Cheese Pie (WW)

4 servings, 4 points per serving

1 1/2 cups cooked lean ham, cubed
4 ounces 2% Cheddar cheese, shredded (or Swiss cheese)
1/4 cup diced onion
1/2 cup Reduced Fat Bisquick baking mix
1/8 teaspoon pepper
1/2 cup Egg Beaters
1 cup skim milk

Heat oven to 400 degrees F. Grease 9-inch pie plate.

Sprinkle ham, cheese and onions in pie plate. Stir Bisquick, milk, salt, pepper and eggs until blended. Pour into pie plate. Bake 35 - 40 minutes or until knife inserted in center comes out clean. Cool 5 minutes.

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Smothered Steak and Onions

16 ounces ground 90% lean turkey or beef
1/4 teaspoon black pepper
1 (14 1/2 ounce) can beef broth, divided
6 tablespoons (1 1/2 ounces) dried fine bread crumbs
2 cups sliced onion
3 tablespoons all-purpose flour

In a large bowl, combine meat, black pepper, 1/4 cup beef broth, and bread crumbs. Mix well with hands to combine. Using a 1/3 cup measure as a guide, form 6 patties.

Place patties in a large skillet sprayed with butter-flavored cooking spray and brown on both sides. Layer onions evenly over browned patties.

In a covered jar, combine remaining 1 1/2 cups beef broth and flour. Shake well to combine. Pour broth mixture evenly over onion. Lower heat. Cover and simmer 20 to 25 minutes. For each serving, place 1 patty on plate and evenly spoon onion sauce over top. Freezes well.

Yields 6 servings.

Serving size (1 patty plus 1/6 sauce)

Per serving: 179 Cal, 7g Fat, 16g Pro, 13g Carb, 384mg Sod, 1g Fib Healthy Exchanges: 2 Protein, 2/3 Vegetable, 1/2 Bread, 6 Opt. Cal.

Diabetic Exchanges: 2 Meat, 1/2 Vegetable, 1/2 Starch

4 WW points

Source: The Diabetic's Healthy Exchange Cookbook by JoAnna M. Lund

______________________________________________________

Italian Chicken

4 boneless skinless chicken breasts halves (12 points)
1/4 cup white wine (1 point)
1 envelope Good Seasons Italian salad dressing mix (1 point)

Brown chicken. Place in crock pot. Sprinkle salad dressing mix over chicken. Add wine. Cover; cook on HIGH for about 4 hours or on LOW for 6 to 8 hours.

Serves 4.

3.5 WW points

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Chicken Divan

2 packages frozen broccoli spears
6 boneless skinless chicken breasts
1 cup plain nonfat yogurt
1 can cream of chicken soup
1/2 teaspoon curry powder
2 tablespoons grated Cheddar cheese
1/2 cup soft bread crumbs

Heat oven to 350 degrees F.

Steam broccoli until tender (about 2 minutes). Spray a 9 x 13-inch baking dish with nonstick spray. Drain broccoli and place in the bottom of the baking dish.

Boil chicken until done. Cut or shred into bite-size pieces. Add to broccoli.

Combine the yogurt with the soup and curry powder. Pour over the chicken and broccoli. Sprinkle the cheese on top. Top with the bread crumbs. Bake for 30 minutes.

Yield: 4 servings

Source: Mayo Clinic?s Virtual Cookbook

Diabetics or those on calorie-controlled diets may count one serving as: 2 meat, 1 milk serving.

Weight Watcher points = 4

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Savory Baked Chops

2 tablespoons margarine
1/2 cup chopped onion
3 cloves garlic, minced
1 teaspoon salt
1/4 cup mustard
1/4 teaspoon cayenne pepper
2 tablespoons cider vinegar
2 tablespoons light brown sugar, packed
2 tablespoons Worcestershire sauce
6 (1 1/2-inch thick) pork chops
3/4 cup ketchup
1/2 cup chili sauce
1/3 cup water

In small bowl, combine margarine, onion, garlic, salt, mustard, cayenne pepper, vinegar, brown sugar and Worcestershire sauce to make a paste. Spread over chops.

Place in large baking dish and broil close to heat for 5 minutes. Remove from oven.

In small bowl, combine ketchup, chili sauce and water; blend well. Pour sauce over chops.

Cover and bake at 350 degrees F for 1 hour or until pork is tender.

Serves 6.

7 WW points

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Crusty Chicken Pot Pie

Filling
1 (10 3/4 ounce) can reduced fat cream of celery soup, undiluted
1/2 cup skim milk
2 cups cooked diced chicken breast
1 (10 ounce) package frozen mixed vegetables, thawed and drained.
1 teaspoon chicken granules
1 teaspoon Mrs. Dash spices

Crust
3/4 cup unbleached flour
1/4 cup plus 2 tablespoons oat bran
1 1/2 teaspoons baking powder
2 tablespoons light margarine, cut into pieces
1/3 cup nonfat buttermilk

Combine all of the filling ingredients and turn into a 9-inch sprayed dish; set aside.

Combine the flour, oat bran and baking powder. Cut in the margarine until the mixture resembles coarse meal. Stir in the buttermilk and combine until the dough is stiff and pulls away from the bowl.

Turn out onto a lightly floured surface. Cut into thin strips and make a lattice pattern on top of the chicken mixture.

Bake at 375 degrees F for 25-30 minutes or until the filling is bubble and the crust is lightly browned. Remove the dish from the oven and let it rest 5 minutes before serving.

244 calories, 4.6 g of fat and 5 gms fiber

Each serving equals 4 WW points

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Ham Potluck Bake

1 1/2 cups shredded carrots
6 cups (20 ounces) shredded frozen potatoes
9 ounces (full 1/2 cups) diced 97% fat-free ham or
any extra-lean meat
1 tablespoon dried onion flakes
1 (10 3/4 ounce) can Healthy Request Cream of Mushroom Soup
1/4 cup skim milk
1/8 teaspoon black pepper
3/4 cup (3 ounces) shredded Kraft reduced-fat Cheddar cheese

In a crock pot liner, combine carrots, potatoes, ham, and onion flakes. Add mushroom soup, skim milk, black pepper, and Cheddar cheese. Mix well to combine. Cover and cook on LOW for 6 to 8 hours.

Stir well before serving.

Divide into 6 servings.

Serving size (1/6 recipe)

Healthy Exchanges: 1 2/3 Protein, 2/3 Bread, 1/2 Vegetable, 1/4 Slider, 11 Opt. Cal.

Per serving: 157 Cal, 5g Fat, 12g Pro, 16g Carb, 688mg Sod, 158mg Calc, 2g Fib

Diabetic Exchanges: 1 1/2 Meat, 1 Starch/Carbohydrate

3 WW points

______________________________________________________

Margarita Chicken

1/2 cup frozen nonalcoholic margarita mix, thawed
3 tablespoons freshly squeezed lime juice
1 clove garlic - crushed (or more)
3 pounds broiler or fryer chicken , cut up or 1 1/2 pounds
skinless boneless chicken breast halves
Coarse salt

Mix margarita mix, lime juice and garlic in a large resealable freezer plastic bag. Add chicken to bag. Seal and turn a few times to coat chicken. Refrigerate, turning bag occasionally. Marinate at least 1 hour, but no longer than 24 hours.

Remove chicken from bag and reserve marinade.

Place chicken on grill skin side up. Brush with marinade and sprinkle with some salt. Cover grill with lid and grill 5 to 6 inches from medium heat for 15 minutes.

Turn chicken, brush with remaining marinade and sprinkle with more salt. Cover and grill 20 to 40 minutes longer until chicken tests done.

Serves 6.

Per Serving (1 boneless, skinless chicken breast): 128 Calories; 1g Fat (10.5% calories from fat); 26g Protein; 1g Carbohydrate; trace Dietary Fiber; 66mg Cholesterol; 74mg Sodium

Exchanges: 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit

3 WW points

______________________________________________________

4 Point Chicken Teriyaki

4 (4 ounce) skinless boneless chicken breasts
1/4 cup low-sodium teriyaki sauce
1 tablespoon vegetable oil
4 garlic cloves, pressed
1 teaspoon ginger root, pared and minced

Place chicken in nonstick baking pan. In 1-cup glass measure, combine remaining ingredients; pour over chicken. Cover and refrigerate at least 1 hour.

Preheat oven to 350 degrees F. Uncover chicken; bake 15 minutes; turn and bake 10 to 15 minutes longer, until cooked through.

Serves 4.

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Orange Pork

1 pound lean pork loin chops, cubed
2/3 cup orange juice
1/4 cup soy sauce
1 1/2 tablespoons brown sugar, packed
2 teaspoons water
1 teaspoon cornstarch

Spray skillet with Pam, then brown pork cubes until cooked through.

Remove pork from pan. Add orange juice, soy sauce and sugar bring to a boil; reduce for 2 minutes.

Mix cornstarch and water in small bowl and whisk into orange juice mixture, stirring until slightly thickened.

Return pork to pan and simmer for 2 additional minutes.

4 servings - 4 WW points per serving.

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Casserole Italiano

1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 1/2 pounds lean ground sirloin
1 1/2 teaspoons salt
1/4 teaspoon pepper
1/2 teaspoon oregano
2 tablespoons Worcestershire sauce
1 (8 ounce) package elbow macaroni, cooked
according to package directions
1 (3 ounce) can button mushrooms, drained
1 (8.75 ounce) can tomato soup, undiluted
1 medium tomato, chopped
1/2 cup grated fat free Parmesan cheese

Preheat oven to 375 degrees F.

In a large skillet sprayed with nonstick cooking spray, saute onion and green pepper in over medium heat until tender.

Add ground round, cooking until brown. Add salt, pepper, oregano and Worcestershire sauce.

In a 2 1/2-quart casserole, combine cooked macaroni, ground round mixture, mushrooms, soup and chopped tomato.

Cover and bake for 40 minutes. Remove from oven, sprinkle cheese on top and bake 5 minutes more, or until cheese is melted and brown.

Makes 6 servings.

414.87 Cal (44.30% from Fat, 25.70% from Protein, 30.00% from Carb); 26.02 g Protein; 19.94 g Tot Fat; 30.41 g Carb; 0.92 g Fiber; 93.99 mg Calcium; 3.28 mg Iron; 764.13 mg Sodium; 661.71 IU Vit A; 56.42 mg Vit C; 91.53 mg Cholesterol

10 WW points

______________________________________________________

Crispy Chili Twists

Posted by Cory at anonymous 2004/3/5 17:11

WW Points: 2

2 cups rotini, uncooked
Vegetable oil
2 tablespoons grated Parmesan cheese
1/2 teaspoon chili powder
1/4 teaspoon seasoned salt
1/8 teaspoon garlic powder

Cook and drain pasta as directed on package. Rinse with cold water; drain very thoroughly (excess water on pasta will cause oil to spatter).

Heat oil (1 inch) to 375 degrees F. Fry pasta, about 1 cup at a time, about 2 minutes or until crisp and light golden brown, stirring if necessary to separate. Drain on paper towels.

Mix remaining ingredients in large bowl; toss with pasta until evenly coated.

Per serving: 84 Calories (kcal); 1g Total Fat; (7% calories from fat); 3g Protein; 16g Carbohydrate; 1mg Cholesterol; 69mg Sodium

Food Exchanges: 1 Grain (Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

______________________________________________________

Irish Stovetop Skillet

1/3 cup water
3 cups (thinly sliced raw potatoes
1 1/2 cups chopped onions
3 cups sliced cabbage
1 1/2 cups shredded carrots
2 teaspoons dried parsley flakes
1/8 teaspoon black pepper
3 (2.5 ounce) packages Carl Budding Lean
Corned Beef, shredded

Put water in bottom of 10-inch skillet. Arrange sliced potatoes in water. Layer onion, cabbage, carrots, parsley and pepper over potatoes. Top with corned beef.

Cover and simmer over med heat for 20 minutes. Mix well before serving.

Serves 6.

Each serving = 142 cal, 2 gm fat, 4 gm fiber / 2 pts

Exchanges: 1 veg, 1 meat, 1 starch

2 WW points

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Chicken Stroganoff

1 tablespoon plus 1 teaspoon vegetable oil, divided
10 ounce boneless, skinless chicken breast, cut into 1/2-inch strips
2 cups sliced mushrooms
1 cup sliced onions
1 cup low sodium chicken broth
2 teaspoons all-purpose flour
3 tablespoons fat-free sour cream
1 teaspoon red wine vinegar
1 teaspoon Dijon-style mustard
1/4 teaspoon pepper

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

In same skillet, heat remaining 2 teaspoons oil; add mushrooms and onion. Cook stirring frequently, until all liquids has evaporated and onions are golden brown.

In small bowl, with wire whisk, combine broth and flour, blending until flour is dissolved; strain and add to skillet. Stirring constantly, bring liquid to a boil over high heat; reduce heat to low. Simmer 10 minutes, stirring frequently.

Stir reserved chicken into broth mixture; simmer 5 minutes. Remove skillet from heat; stir in sour cream, red wine vinegar, mustard and pepper.

2.5 WW points

______________________________________________________

Cajun Steak and Fries

1 pound boneless sirloin steak
2 teaspoons Cajun seasoning
3 cups frozen steak fries
1 sliced onion

Heat broiler and spray broiler pan rack with nonstick cooking spray. Rub steak with 2 teaspoons Cajun seasoning and place on prepared rack.

Spread steak fries and onion around steak; coat onion with cooking spray. Broil 7 minutes, remove onion, turn steak and fries over and broil 5 minutes longer or until steak is lightly charred (it will be medium-rare) and fries are crisp.

Slice steak, drizzle with 1 tablespoon steak sauce and top with onion.

Serves 6.

Per serving: 233 cal, 16 g pro, 18 g car, 2 g fiber, 11 g fat, 45 mg chol, 576 mg sod

5 WW points

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Chicken Cacciatore

1 cup (one 8 ounce can) tomatoes, finely
chopped and undrained
1 (10 3/4 ounce) can Healthy Request Tomato Soup
1 1/2 teaspoons Italian seasoning
1/2 teaspoon dried minced garlic
1/2 cup (one 2.5 ounce jar) sliced mushrooms, drained
1/2 cup chopped green bell pepper
1/2 cup chopped onion
16 ounces skinned and boned uncooked chicken breast,
cut into 4 pieces

In a crock pot container sprayed with olive oil-flavored cooking spray, combine undrained tomatoes, tomato soup, Italian seasoning and garlic. Stir in mushrooms, green pepper, and onion. Add chicken pieces. Mix well to combine.

Cover and cook on LOW for 6 to 8 hours.

Evenly spoon sauce over chicken to serve.

Serves 4.

Each serving equals: 204 Calories; 4 gm Fat; 25 gm Protein; 17 gm Carbohydrate; 531 mg Sodium; 29 mg Calcium; 2 gm Fiber

4 WW points

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Crock Pot Sweet and Sour Pork

1 1/2 pounds lean, boneless pork loins, cut into cubes
8 ounces canned pineapple chunks in unsweetened juice, undrained
1 medium red or green bell pepper, cut into squares
3 tablespoons brown sugar
1/2 teaspoon ginger
1/4 cup vinegar
3 tablespoons soy sauce
3 tablespoons water
2 tablespoons cornstarch
2 cups cooked rice

In 3 1/2- to 4-quart crock pot, combine pork, pineapple, bell pepper, brown sugar, ginger, vinegar and soy sauce. Mix well. Cover; cook on LOW setting for 6 to 8 hours.

About 5 minutes before serving, in small bowl, combine 3 tablespoons water and cornstarch; blend well. Stir into pork mixture in crock pot.

Cover; cook on HIGH setting for an additional 5 minutes or until thickened. Serve pork mixture over rice.

Prepare rice 25 minutes before serving.

Makes 4 servings.

Per Serving: 410 Calories; 8g Fat; 34g Protein; 49g Carbohydrate; 2g Dietary Fiber; 77mg Cholesterol; 841mg Sodium

8 WW points

______________________________________________________

Chicken with Mushroom Gravy

6 boneless skinless chicken breasts halves
21 1/2 ounces 98% fat-free Condensed cream of Mushroom Soup
Salt and pepper
1 (8 ounce) can mushrooms, sliced and drained
1/2 cup dry white wine

Place the chicken breasts in crock pot. Season with salt and pepper. Mix the wine and the soup. Pour over the chicken. Add the mushrooms. Cover. Cook on LOW for 7 to 9 hours.

Serves 6.

3.5 WW points

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Broiled Pork Chops

3/4 cup ketchup
3/4 cup water
2 tablespoons distilled white vinegar
1 tablespoon Worcestershire sauce
2 teaspoons brown sugar
1/2 teaspoon paprika
1/2 teaspoon chili powder
1/8 teaspoon ground black pepper
6 (3/4 inch) thick pork chops

In a medium saucepan, combine the ketchup, water, vinegar, Worcestershire sauce, brown sugar, paprika, chili powder and pepper. Bring to a boil. Reduce heat to low, and simmer for 5 minutes, stirring occasionally. Set aside half of the sauce.

Preheat broiler. Brush both sides of the chops with sauce. Place chops on broiling pan rack. Broil about 4 inches from the heat for 4 minutes on each side. Brush with more sauce. Continue broiling, turning and basting every 3 to 4 minutes, until juices run clear. Serve with reserved sauce.

Serves 6.

One serving equals: Calories 198; Protein 24g; Total Fat 6.5g; Sodium 429mg; Cholesterol 58mg; Carbohydrates 10.4g; Fiber 0.5g

5 WW points

______________________________________________________

Chop Suey

Source: California the Beautiful Cookbook - John Phillip Carroll

2 tablespoons vegetable oil
4 celery stalks, diagonally sliced
1 onion, thinly sliced
1/2 pound pork or other meat
1 cup mushrooms, thinly sliced
1 green or red bell pepper, thinly sliced
1 cup bean sprouts
1 cup beef stock
1 tablespoon cornstarch
2 tablespoons soy sauce
2 large green onions, diagonally sliced
Salt to taste
Freshly ground black pepper to taste

Cut the pork (or other meat) across the grain into small, thin strips.

In a large, heavy skillet, preferably of cast iron, or in a wok, heat the oil over high heat until it is smoking hot. Do not leave the pan unattended for even a minute; hot oil can ignite. Add the celery and onion and cook briskly, stirring and tossing furiously, for about 2 minutes.

Add the pork, mushrooms, and pepper and continue cooking over high heat, tossing and stirring all the while, for about 3 minutes more, until the meat is cooked through. Add the bean sprouts and cook, tossing for 1 minute.

Quickly stir the broth, cornstarch, and soy sauce together until blended. Add to the other ingredients along with the green onion, and cook for 1 minute more, until thickened. Season with salt and pepper to taste, and serve over rice.

Serves 4.

6 WW points

______________________________________________________

Hawaiian Pork Chops

4 (1/2 inch) pork chops
1 ( 8 ounce) can pineapple slices
2 tablespoon brown sugar
1/2 teaspoon ground nutmeg

Drain and reserve juice from canned pineapple. Place pork chops on baking dish that is lightly sprayed with cooking spray.

Mix 2 tablespoons of the reserved pineapple juice with brown sugar and nutmeg. Spoon half of the mixture over the pork chops. Top with pineapple slices and spoon remaining mixture over the pineapple.

Cover and bake for 30 minutes at 350 degrees F.

Uncover and bake 20 minutes longer, occasionally spooning sauce over chops.

4 servings

7 WW points

Calories: 306 Protein: 38g Total Fat: 3.6g Carbohydrate: 13g Saturated Fat: 3.6g Cholesterol 94 Sodium: 79g Fiber .45g

______________________________________________________

Beef Pot Pie

Source: WW

1/2 cup all-purpose flour
1/4 cup nonfat dry milk
1 teaspoon dry mustard
1 cup water
1 tablespoon Worcestershire sauce
1 (10.5 ounce) can beef broth
1 pound ultra-lean ground beef
1 cup onion, chopped
Cooking spray
1 tablespoon dried parsley
1/2 teaspoon garlic powder
1/2 teaspoon dried thyme
1 (16 ounce) package frozen peas, carrots and potatoes, thawed
1 jar sliced mushrooms, drained
1 (4.5 ounce) can refrigerated biscuits

Preheat oven to 400 degrees F.

Combine first three ingredients in a large bowl, and stir well. Gradually add water, Worcestershire sauce, and broth, stirring with a whisk until blended; set aside.

Cook beef and onion in a large saucepan coated with cooking spray over medium-high heat until browned, stirring to crumble. Drain well; return meat mixture to pan. Add parsley and next 5 ingredients; stir well. Add broth mixture; cook over medium heat 15 minutes or until thick, stirring constantly.

Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Carefully split uncooked biscuits in half horizontally; place biscuit halves over meat mixture. Bake at 400 degrees F for 10 minutes or until biscuits are lightly browned.

Serving size: about 1 cup beef mixture and 2 biscuit halves - 6 WW points per serving

______________________________________________________

Cashew Chicken

3 chicken breasts, boned and skinned
1/2 pound fresh snow pea pods
1/2 pound mushrooms
4 green onions
2 cups bamboo shoots drained
1 cup chicken broth or 1 bouillon cube,
dissolved in water
1/4 cup soy sauce
2 tablespoons cornstarch
1/2 teaspoon granulated sugar
1/2 teaspoon salt
4 tablespoons vegetable oil, divided
1 (4 ounce) package cashews

Slice breasts horizontally into very thin slices and cut into 1-inch squares. Place on tray.

Prepare vegetables, removing ends and strings from pea pods, slicing mushrooms, green part of onions, and the bamboo shoots. Add to tray.

Mix soy sauce, cornstarch, sugar, and salt.

Heat 1 tablespoon of oil in skillet over moderate heat. Add all the nuts, and cook 1 minute, shaking the pan, toasting the nuts lightly. Remove and reserve.

Pour remaining oil in skillet. Fry chicken quickly, turning often until it looks opaque. Lower heat to low.

Add pea pods, mushrooms, and broth. Cover and cook slowly for 2 minutes. Remove cover, add soy sauce mixture, bamboo shoots, and cook until thickened, stirring constantly. Simmer uncovered a bit more and add green onions and nuts and serve immediately.

Serves 6.

Per serving: 618 Calories; 37g Fat (53% calories from fat); 48g Protein; 25g Carbohydrate; 116mg Cholesterol; 1251mg Sodium

Food Exchanges: 1/2 Starch/Bread; 6 Lean Meat; 3 Vegetable; 3 1/2 Fat

14 WW points

______________________________________________________

Orange Balsamic Chicken

Posted by kdipaolo at anonymous April 2001

WW Points 4; prep time 19 minutes

4 (4 ounce) skinned, boned chicken breast halves
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup all-purpose flour
1 tablespoon margarine
2/3 cup canned no-salt-added chicken broth
1 1/2 teaspoons cornstarch
1/2 cup low-sugar orange marmalade
1 1/2 tablespoons balsamic vinegar
Orange slices (optional)

Place chicken between two sheets of heavy-duty plastic wrap; flatten to 1/2-inch thickness, using a meat mallet or rolling pin. Sprinkle with salt and pepper; dredge in flour. *I used a heavy freezer gallon zip bag. Then when done with the mallet I used the bag to place flour mixture in. Thus no mess!

Melt margarine in a large nonstick skillet over medium-high heat. Add chicken, and cook 8 to 10 minutes or until done, turning once. Remove chicken from skillet; keep warm.

Meanwhile, combine broth and cornstarch; stir in marmalade. Stir broth mixture into skillet; cook, stirring constantly, until mixture is thickened. Stir in vinegar. Reduce heat to medium; add chicken, turning to coat. Cook 1 to 2 additional minutes or until thoroughly heated. Garnish with orange slices, if desired.

Yields 4 servings. 4 points each

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Glazed Chicken Bits

Servings: 2; WW points: 4

2 teaspoons honey
2 teaspoons ketchup
2 teaspoons reduced-sodium soy sauce
1 teaspoon fresh lemon juice
1/2 teaspoon grated pared ginger root
1 garlic clove, minced
1 (5 ounce) skinned, boneless chicken breast, cut into 1-inch cubes
1 cup cooked instant rice (hot)

Combine honey, ketchup, soy sauce, lemon juice, ginger and garlic.

In 8-inch microwaveable glass pie plate arrange chicken cubes in a single layer. Pour honey mixture over chicken; cover with plastic wrap and refrigerate for 30 minutes.

Vent plastic wrap and microwave chicken on HIGH for 2 minutes. Stir halfway through cooking time. Let stand for 1 minute until chicken is cooked through.

Serve over rice.

______________________________________________________

Crockpot Salsa Swiss Steak

2 teaspoons oil
1 1/2 pounds boneless beef top round steak,
trimmed of fat, cut into 5 pieces
1/2 teaspoon salt
1/4 teaspoon pepper
1 medium onion, halved lengthwise, sliced
1/2 medium green bell pepper, cut into bite-size strips
1 (10 3/4 ounce) can condensed cream of mushroom soup
3/4 cup thick and chunky salsa

Heat oil in large skillet over medium-high heat until hot. Sprinkle steak with salt and pepper.

Place steak in skillet, and cook 4-6 minutes or until well browned, turning once. Transfer steak to a 4- to 6-quart crock pot. Top with onion and bell pepper.

In same skillet, combine soup and salsa; mix well. Pour over vegetables and steak.

Cover; cook on LOW for 8-10 hours.

Remove steak pieces from crock pot; place on serving platter. Stir sauce well and serve with steak.

Serves 5.

Per serving: cal 260, fat 11g, sat fat 3g, chol 70mg, carb 10g, fib 1g, prot 30g

6 WW points

______________________________________________________

Pork Tenderloin Diane

Source: National Pork Producer's Council - used with permission

1 pound pork tenderloin, cut into 8 crosswise pieces
2 teaspoons lemon pepper
1 tablespoon butter
1 tablespoon lemon juice
1 tablespoon Worcestershire sauce
1 teaspoon Dijon mustard
1 tablespoon minced fresh chives or parsley

Place each piece of tenderloin between 2 pieces of plastic wrap. Flatten slightly with heel of hand. Sprinkle surfaces of medallions with lemon pepper.

Heat butter in heavy skillet, cook tenderloin medallions 3-4 minutes on each side. Remove medallions to serving platter; keep warm.

Add lemon juice, Worcestershire sauce and mustard to skillet. Cook, stirring with pan juices, until heated through.

Pour sauce over medallions, sprinkle with chives or parsley and serve.

Serves 4 with 5 WW points per serving.

______________________________________________________

Low-Fat Texas Shredded Pork

1 large onion
1 jalapeno pepper, minced
2 pounds pork loin, cut into 2-inch cubes
1 tablespoon chili powder
2 teaspoons cumin
1/2 teaspoon coriander
1/2 teaspoon thyme
1/2 teaspoon oregano
1/4 teaspoon cloves
Pinch allspice
3 cloves garlic, minced
2 tablespoons tomato paste
2 cups beef broth
2 cups chicken broth
2 bay leaves
1/4 cup cilantro

Cook onion and jalapeno in water until soft. Add pork and stir until brown.

Mix in chili powder and next 6 ingredients and cook 2 minutes. Add garlic and tomato paste and cook 3 minutes. Stir in all remaining ingredients except cilantro. Reduce heat, cover and simmer 1 hour.

Uncover and simmer until pork is tender and shreds easily, about 1 hour. Remove pork from liquid using slotted spoon.

Increase heat to medium and boil cooking liquid until reduced to 1/2 cups, about 35 minutes. Shred pork and mix in sauce.

Makes 10 servings.

Per serving: Calories 173 Fat 8 g; Carbs 5 g; Sodium 558 mg; Fiber 1g

4 WW points

______________________________________________________

Crab Stuffed Chicken

6 boneless, skinless chicken breast halves
4 ounces canned crab meat, drained, shredded and cartilage removed
1/4 cup dry fine bread crumbs
1/4 cup Cheddar or Swiss cheese
2 tablespoons finely chopped red bell pepper
3 tablespoons white wine
Salt
Pepper
Low-fat chicken bouillon cube
1/2 cup boiling water
1 bay leaf
3 tablespoons chopped fresh parsley
1 teaspoon cornstarch
1 tablespoon white wine

Flatten chicken between 2 sheets of plastic wrap to 1/4 inch (6 mm), using flat side of mallet or rolling pin.

Combine crab meat, crumbs, cheese and red pepper to make stuffing. Drizzle 3 tablespoons white wine over chicken to moisten. Put 1/4 cup (60 mL) stuffing in middle of each piece and roll up starting on shorter side, tucking in sides to enclose stuffing. Fasten with wooden picks or tie with butchers twine. Sprinkle rolls with salt and pepper. Place in ungreased 2-quart (2 L) casserole dish.

Dissolve partial bouillon cube in boiling water in small cup. Pour broth into casserole dish. Add bay leaf and sprinkle parsley over rolls.

Bake, covered, in 350 degree F (175 degree C) oven for 45 minutes. Remove rolls to platter. Reserve liquid but discard bay leaf. Heat reserved liquid on stove.

Combine cornstarch and 1 tablespoon white wine in small cup. Slowly whisk into reserved liquid. Boil until slightly thickened. Remove wooden picks from rolls and pour sauce over to serve.

Servings: 6

1 chicken roll: 190 Calories; 32 g Protein; 3 g Total Fat (1.1 g Sat., 81.5 mg Cholesterol); 438 mg Sodium

4 WW points

______________________________________________________

Chicken sandwich

2 slices of weight watchers wheat bread toasted.

Grill chicken (marinated in peppercorn dressing or what ever kind of dressing) Horseradish sauce, with tomatoes, lettuce and two slices of fat free cheese.
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PostPosted: Mon Jan 12, 2009 6:02 pm    Post subject: Reply with quote

Meats (continued)

______________________________________________________

Hunan Style Pork

1/2 pound boneless pork loin
1 tablespoon plus 4 teaspoons cornstarch, divided
3 tablespoons soy sauce, divided
1/2 teaspoon granulated sugar
1 clove garlic, minced
1/4 teaspoon crushed red pepper
1 pound fresh broccoli, trimmed
2 tablespoons vegetable oil, divided
1 tablespoon slivered fresh ginger root
1 onion, chunked and separated
10 cherry tomatoes, halved
Hot cooked rice

Cut pork across grain into thin slices; coat with mixture of 1 tablespoon each cornstarch and soy sauce, sugar and garlic. Let stand 10 minutes.

Meanwhile, combine remaining 4 teaspoons cornstarch and 2 tablespoons soy sauce with red pepper and 1 1/4 cups water. Cut broccoli into bite-size florets and stems into thin slices.

Heat 1 tablespoon oil in hot wok or large skillet over high heat. Add pork and stir-fry 2 minutes; remove.

Heat remaining 1 tablespoon oil in same pan. Add ginger; stir-fry 30 seconds. Add onion and broccoli; stir-fry 4 minutes.

Stir in pork, tomatoes and soy sauce mixture; cook, stirring, until sauce boils and thickens.

Serve over rice.

Serves 4.

Per serving (without rice): 238 calories; 12.8 g fat (2.4 g saturated fat; 48 percent calories from fat); 17.2 g carbohydrates; 36 mg cholesterol; 880 mg sodium; 16.2 g protein; 4.7 g fiber

5 WW points

______________________________________________________

Savory Steaks and Sauce

4 (4 ounce) beef tenderloin steaks (about 1 inch thick)
1/2 teaspoon freshly ground pepper
Vegetable cooking spray
1 tablespoon Dijon mustard
1 tablespoon Worcestershire sauce
1/2 cup minced onion
1 (8 ounce) package sliced fresh mushrooms
1 teaspoon dried thyme
1 teaspoon minced garlic
1/4 cup dry red wine

Sprinkle steaks with pepper. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add steaks; cook 2 minutes on each side. Reduce heat to medium; cook 3 additional minutes, turning once.

Remove steaks from skillet; spread mustard over steaks, and top with Worcestershire sauce. Set aside, and keep warm.

Coat skillet with cooking spray; add onion, and cook, stirring constantly, 2 minutes Add mushrooms and remaining 3 ingredients; cook, stirring constantly, 5 minutes.

Return steaks to skillet. Cook 4-5 minutes or to desired degree of doneness. Transfer steaks to four individual serving plates; spoon mushroom mixture over steaks.

Yields 4 servings.

5 WW points

______________________________________________________

Chicken and Red Chili Tamales

Source: WW Entertains with the Chefs from The Culinary Institute of America

1/2 pound skinless, boneless chicken breast, cut into 1-inch pieces
1 small onion, peeled and left whole
6 garlic cloves, minced
1 teaspoon salt, divided
1 teaspoon vegetable oil
1 small onion, chopped
1 dried ancho chile, stemmed and seeded
1 cup water
1 plum tomato, chopped
1 tablespoon raisins
1 tablespoon sliced almonds, toasted
1/4 teaspoon cinnamon
2 whole cloves
About 20 dried corn husks
3/4 cup Masa Harina
1 tablespoon vegetable shortening

To prepare the filling: combine the chicken, the whole onion, 1 of the garlic cloves, 1/2 teaspoon of the salt, and enough water to barely cover the chicken in a saucepan; bring to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, 15 to 20 minutes.

Discard the onion. With a slotted spoon, transfer the chicken to a plate. Reserve the broth and set aside. When the chicken is cool enough to handle, thinly slice or shred, moisten with a little of the reserved broth and set aside.

Heat a large nonstick saucepan over medium-high heat. Swirl in the oil, then add the chopped onion. Cook, stirring frequently, until golden brown, about 10 minutes.

Add the remaining garlic cloves and the chile; cook until the garlic is golden and the chile is toasted, about 3 minutes. Add the water, tomato, raisins, almonds, cinnamon, cloves and 1/4 teaspoon of the salt; bring to a boil. Reduce the heat and simmer, stirring occasionally, until the flavors are blended, about 15 minutes. Discard the cloves.

Puree the mixture in batches in a food processor or blender; return to the saucepan and add the chicken. Simmer over medium heat until the sauce thickens, about 5 minutes. Combine the corn husks and enough hot water to cover in a large bowl. Soak, turning occasionally, until pliable, about 30 minutes.

Meanwhile, to prepare the masa dough, with an electric mixer at medium speed, beat the Masa Harina, shortening and the remaining 1/4 teaspoon salt until mixture comes together. Add three-quarters of the reserved broth; beat on low speed until light and spongy, about 5 minutes. Cover and refrigerate the dough about 20 minutes.

Drain and rinse the corn husks; keep covered with a damp towel. Cut 2 or 3 of the husks lengthwise into sixteen (1/4-inch wide) strips, set aside.

Flatten a corn husk on a work surface; spread 2 tablespoons dough over the husk, leaving a 1-inch margin on all sides. Spoon 1 1/2 tablespoons filling on top of the dough. Roll up lengthwise into a cylinder; secure each end by tying with a strip of husk. Repeat with the remaining husks, dough and filling, making a total of 16 tamales.

Place tamales in a steamer basket; set in a saucepan over 1 inch of boiling water. Cover tightly; reduce the heat to low and steam until very hot, about 45 minutes.

Makes 8 servings.

Nutrition information per serving (2 tamales): 120 calories, 4 g fat (1 g saturated fat), 15 mg cholesterol, 320 mg sodium, 13 g carbohydrates, 2 g fiber, 9 g protein

______________________________________________________

Crock Pot Spicy Mexican Pork Stew

2 ears frozen corn, thawed and cut in 1 1/2-inch pieces
1 1/2 pounds lean boneless pork (loin/sirloin roast) well-trimmed
and cut in 1 1/2-inch pieces
1 (14 1/2 ounce) can kidney beans, drained and rinsed
1 (15 ounce) can pinto beans, drained and rinsed
1 (14 1/2 ounce) can stewed tomatoes
1 (8 ounce) can tomato sauce
1 (1.25 ounce) envelope taco seasoning
2 tablespoons minced onion
2 teaspoons parsley flakes or cilantro leaves

In a 3 1/2- or 4-quart crockery crock pot , place corn, pork pieces and beans in order listed.

In medium bowl, stir together stewed tomatoes, tomato sauce, taco seasoning and minced onion. Pour into crock pot and stir lightly.

Cover and cook on LOW for 8 hours or until pork is tender. Gently stir in parsley flakes or cilantro leaves.

Makes 4 to 6 servings (about 10 cups).

8 WW points each serving

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Chicken Paprikash

2 teaspoons corn oil
3 pounds chicken, skinned, cut into 8 pieces
1 cup sliced onions
2 tablespoons paprika
2 cloves garlic, minced
1/2 teaspoon dried thyme leaves
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup low-sodium chicken broth
1/4 cup dry white wine
2 tablespoons white wine vinegar
1 tablespoon tomato puree
2 teaspoons all-purpose flour
1/2 cup nonfat sour cream

In large skillet, heat oil; add chicken. Cook over medium-high heat 2 minutes on each side, until golden brown. Remove chicken from skillet; set aside.

To same skillet, add onions; cook, stirring frequently, 4-5 minutes, until onions are lightly browned. Reduce heat to low; add paprika and garlic. Cook, stirring constantly, 3 minutes. Stir in thyme, salt and pepper.

In small bowl, with wire whisk, combine broth, wine, vinegar, tomato puree and flour, blending until flour is dissolved; strain and add to onion mixture.

Continue to stir with whisk, bring liquid to a boil over high heat; add reserved chicken. Reduce heat to low; simmer 20 minutes, basting chicken occasionally with pan juices, until chicken is cooked through and thigh juices run clear when pierced with a fork. Transfer chicken to serving platter.

With wire whisk, blend sour cream into pan juices; pour over chicken.

Serving size: 8

Nutritional analysis per serving, per recipe: 152 calories; 6 g. fat; 0 g. fiber; 50 mg. cholesterol; 208 mg. sodium

4 WW points

______________________________________________________

Baked Chicken and Prosciutto

Source: Milwaukee-Journal Sentinel

4 skinless boneless chicken breasts
1/4 cup low calorie Italian salad dressing
2 slices prosciutto, halved

Marinate chicken breasts in Italian dressing overnight; covered and chill.

Preheat oven to 400 degrees F. Coat baking dish with nonstick spray.

Arrange breasts in single layer, cover with prosciutto and bake for 10 to 12 minutes, until juices run clear.

Serving size: 4

Per serving: 202 calories, 3 g fat, 0 fiber

4 WW points

______________________________________________________

Chicken with Feta Sauce
4 (4 ounce) skinless boneless chicken breasts
2 tablespoons balsamic vinegar
1/2 teaspoon ground thyme
2 teaspoons olive oil
1 tablespoon plus 1/2 teaspoon all-purpose flour
1/2 teaspoon oregano
1 cup fat-free milk
1 cup frozen broccoli, carrots, and cauliflower medley, thawed
1/3 cup feta cheese
1 teaspoon fresh lemon juice
2 cups hot cooked rice

On a sheet of wax paper, sprinkle the chicken with the vinegar and thyme.

In a large nonstick skillet, heat the oil. Cook the chicken until browned and cooked through, 4-5 minutes on each side. Transfer to a plate.

Sprinkle the flour and oregano over the pan juices; cook, stirring constantly, 1 minute. Gradually whisk in the milk; cook, whisking constantly, until thick and bubbling, 2-3 minutes. Stir in the vegetables, cheese and lemon juice. Reduce the heat and simmer until the cheese melts, about 2 minutes. Place the rice on a large platter; top with the chicken. Spoon the sauce over the chicken.

4 servings - 7 WW points per serving

______________________________________________________

Crockpot Chicken Picante

12 ounces skinless boneless chicken breast
1 small jar picante sauce

Put in crock pot and cook on LOW for 8 hours.

Serving size: 4

Per serving: 98.6 cal, 1.4g (13.9%) fat, 0g fibre, 61mg sodium, 0.1g carbs, 19.8g protein

2 WW points

______________________________________________________

Roasted Pork Tenderloin with Pineapple-Chipotle Sauce

2 cups pineapple juice
1/2 cup white wine vinegar
2 tablespoons chipotle chiles, finely chopped
2 tablespoons lime juice
2 tablespoons fresh oregano, chopped, or 2 teaspoons dried
Freshly ground black pepper, to taste
2 teaspoons kosher salt
1 tablespoon coarsely ground black pepper
2 tablespoons chili powder
24 ounces pork tenderloin
1 teaspoon olive oil

Combine first 3 ingredients in saucepan. Simmer until mixture is thick enough to coat back of spoon (30 to 40 minutes) stirring often. Remove from heat and add lime juice, oregano and pepper to taste.

Preheat oven to 400 degrees F.

In small bowl combine salt, pepper and chili powder. Rub tenderloins with mixture.

Heat oil in saute pan until hot. Brown tenderloins. Transfer pan to oven and roast meat until internal temperature reaches 160 degrees F (about 12 minutes). Remove from oven, allow to rest for 5 minutes.

Carve and serve with sauce.

Makes 6 servings.

Per serving: Calories 208; Fat 5 g; Carbs 15 g; Sodium 850mg; Fiber 1 g

4.4 WW points

______________________________________________________

Navajo Beef and Chile Stew

3/4 pound lean beef stew meat, cut into 3/4-inch cubes
1 large onion
2 large cloves garlic, minced
1 (14.5 ounce) can ready-cut tomatoes with juice
1 (7 ounce) can diced green chiles, drained
1 (8.5 ounce) can whole kernel corn, undrained
1 1/2 teaspoons dried oregano
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon ground red pepper
2 tablespoons yellow cornmeal

Combine all ingredients, except cornmeal, in a 3 1/2-quart crockpot, mixing well. Cover and cook on LOW for 7 to 8 hours or until meat is tender.

Turn control to HIGH. Stir in cornmeal. Cover and cook on high 20 to 25 minutes.

Serves 4 - 5 WW points per serving

______________________________________________________

Greek Style Lamb Chops

1 clove garlic, mashed
1/2 teaspoon salt
1 tablespoon lemon juice
2 teaspoons olive oil
1 teaspoon dried thyme
1/4 teaspoon each pepper and grated lemon peel
2 (5 ounce) lamb shoulder chops
1 small plum tomato, cut into 4 slices
1 ounce feta cheese, crumbled

Mash together garlic and salt to form a paste; add lemon juice, oil, thyme, pepper and lemon peel and continue to mash until well combined; set aside.

On rack in broiling pan broil lamb chops until browned on top, about 5 minutes. Turn chops over and spread each chop with 1/4 of the thyme mixture; broil until browned, 4 to 5 minutes longer. Set 2 tomato slices on each chop, then top each with 1/2 ounce feta cheese and half of the remaining thyme mixture. Broil until cheese softens and is glazed, about 2 minutes.

2 servings - about 7 WW points per serving

______________________________________________________

Crock Pot Honey Dijon Pork

1/2 cup chopped onion
2 apples, peeled and sliced
1 tablespoon honey
1 tablespoon Dijon mustard
1/2 teaspoon coriander seed, crushed
1/4 teaspoon salt
1 (2 to 2 1/2 pound) rolled boneless pork roast
1 tablespoon cornstarch
2 tablespoons water

In 4- to 6-quart crock pot, combine onion and apples.

In small bowl, combine honey, mustard, coriander and salt; mix well. Spread on all sides of pork roast; place roast over onions and apples. Cover; cook on LOW for 7-8 hours.

Remove roast from crock pot; place on serving platter. Cover with foil.

In small saucepan, combine cornstarch and water, blending well. Add apple mixture and juices from crock pot; mix well. Cook over medium heat until mixture boils, stirring occasionally. Cut roast into slices. Serve with sauce.

Serves 8.

Per serving: cal 250, fat 10g, sat fat 4g, chol 85mg, sod 180mg, carb 9g, fib 1g, prot 31g

4 WW points

______________________________________________________

Luau Pork

4 (4 ounce) lean pork tenderloins or cutlets
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1 cup 1 (8 ounce can) crushed pineapple, packed
in fruit juice. undrained
2/3 cup water
1/2 teaspoon ground ginger
2 cups (3 ounces) Pepperidge Farm dried bread cubes
2 tablespoons apricot spreadable fruit

Preheat oven to 350 degrees F. Spray an 8-inch square baking dish with butter-flavored cooking spray.

In a large skillet sprayed with butter-flavored cooking spray, lightly brown meat on both sides. Remove meat from skillet. Add onion and green pepper to skillet. Saute until vegetables are crisp tender, 3 to 4 minutes. Stir in undrained pineapple, water, and ginger. Add bread cubes. Mix well to combine.

Spoon bread mixture into prepared baking dish. Arrange browned meat evenly over bread mixture. Spread about 1 1/2 teaspoons spreadable fruit over each piece of meat.

Cover with aluminum foil and bake 30 minutes. Uncover and continue baking 10 minutes. Place baking dish on a wire rack and let set 2 to 3 minutes.

Divide into 4 servings. Serving size (1/4 recipe)

Per serving: 306 Cal, 6g Fat, 28g Pro, 35g Carb, 405mg Sod, 1g Fib

Healthy Exchanges: 3 Protein, 1 Bread, 1 Fruit, 1/2 Vegetable

Diabetic Exchanges: 3 Meat, 1 Starch, 1 Fruit

6 WW points

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Chicken Breast with Raspberry Sauce

Source: Healthy Exchanges Lifetime Plan Cookbook

2 teaspoons reduced-calorie margarine
16 ounces skinless and boneless chicken breast, cut into 4 pieces
1/2 cup Diet Mountain Dew, divided
1/4 cup raspberry spreadable fruit spread

In a large skillet, melt margarine. Place chicken pieces in skillet. Brown chicken on both sides. Lower heat.

Reserve 1 tablespoon Diet Mountain Dew. Pour remaining Diet Mountain Dew over chicken. Cover and simmer 15 minutes or until chicken is tender.

In a small bowl, combine remaining 1 tablespoon Diet Mountain Dew and raspberry spreadable fruit spread.

Evenly drizzle over chicken pieces. Continue cooking 1 to 2 minutes or until sauce is warmed.

When serving, place one piece of chicken on each plate and evenly drizzle any remaining sauce over top.

Serves 4.

Freezes well.

Per serving: 170 Cal, 2g Fat, 26g Pro, 12g Carb, 88mg Sod, 1g Fib Healthy Exchanges: 3 Protein, 1 Fruit, 1/4 Fat

Diabetic Exchanges: 3 Meat, 1 Fruit

3 WW points

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Chili Rubbed Pork Chops

1 1/2 tablespoons chili powder
1 tablespoon brown sugar
2 teaspoons ground cumin
1 teaspoon garlic powder
2 tablespoons Worcestershire sauce
4 (5 ounce - 1/2-inch thick) lean, boneless pork chops
1 pound green snap beans, steamed
1/2 teaspoon fresh lemon juice

Preheat broiler and coat broiler pan with cooking spray.

In a small bowl, combine chili powder, sugar, cumin and garlic powder. Add Worcestershire sauce and stir until paste forms. Rub paste onto both sides of each pork chop, place on prepared pan and broil 4 minutes on each side until inside is no longer pink.

Serve with string beans drizzled with fresh lemon juice.

Serves 4.

4 WW points

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Chicken in Mustard Sauce

1/2 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon coarsely ground pepper
4 (4 ounce) skinned, boned chicken breast halves
Cooking spray
1/4 cup dry white wine or low sodium chicken broth
1 1/2 tablespoons all-purpose flour
3/4 cup 1% low fat milk, divided
1 tablespoon peppercorn mustard or regular prepared mustard

Combine first three ingredients; sprinkle over chicken.

Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add chicken; cook 3 to 5 minutes on each side, or until browned. Remove chicken from skillet and set aside.

Add wine or broth to skillet. Deglaze by scraping particles that cling to bottom.

Combine flour and 1/4 cup milk, stirring until smooth; add to skillet. Stir in remaining 1/2 cup milk and mustard. Cook over medium heat, stirring constantly, until thickened. Return chicken to skillet. Bring to boil; cover, reduce heat and simmer 5 minutes or until chicken is done.

Serve chicken with sauce.

calories 163, fat 2.4g (sat. 0.7g), Protein 28.1g, carbs 5.1g, fiber 0.2g, cholesterol 68mg, sodium 356mg

Exchanges: 4 very lean meat

3 WW points

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Rum Marinated Pork Chops

1 large onion, coarsely chopped (about 1 1/2 cups)
1/2 teaspoon garlic powder
1/2 teaspoon dried crushed red pepper
1/2 teaspoon dried thyme
1/2 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/4 cup dark rum
2 tablespoons lemon juice
4 (5 ounce) lean pork chops

Mix first 6 ingredients in a large shallow dish. Stir in rum and lemon juice. Add pork, and turn to coat. Cover and marinate for 8 hours.

Remove pork chops from marinade. Discard marinade.

Bake at 350 degrees F until done.

Makes 4 servings.

5 WW points

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Lemon Pork Scaloppini

1 pound pork tenderloin
3 tablespoons flour
1/4 teaspoon salt
1/4 teaspoon pepper
Vegetable cooking spray
2 teaspoons olive oil, divided
3 tablespoons lemon juice
2 tablespoons water
1 teaspoon capers
1/4 cup fresh parsley, minced

Trim fat from tenderloin. Cut tenderloin into 1/2 inch thick slices; place slices between 2 sheets of heavy-duty plastic wrap and pound to 1/4 inch thickness, using a meat mallet or rolling pin.

Combine flour, salt and pepper in a large heavy-duty, zip-top plastic bag, add pork slices. Seal bag, and shake until pork is coated.

Coat a large nonstick skillet with cooking spray and add 1 teaspoon oil. Place over medium-high heat until hot. Add half of pork slices; cook 2 minutes on each side or until browned. Transfer to a serving plate, keep warm. Repeat procedure with remaining 1 teaspoon oil and pork slices. Remove skillet from heat.

Add lemon juice, water and capers to skillet, bring just to a boil. Pour mixture over pork slices, sprinkle with parsley.

4 servings

Per serving: 182 calories, 6.2 fat

4 WW points

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Honey Orange Glazed Ham

Source: National Pork Producers Council - used with permission

8 pounds fully-cooked whole boneless ham
1 orange
1 cup honey
1/4 teaspoon ground cinnamon
1/4 teaspoon ground cloves

Carefully remove peel from orange in long strips. Squeeze the orange, reserving juice.

For glaze, in a small bowl combine 2 tablespoons of the orange juice, the honey, cinnamon and cloves, mix well.

Place ham on rack in shallow roasting pan. Insert meat thermometer in thickest part of ham.

Bake, uncovered, in a 325 degree F oven for 1 1/2 to 2 hours or until meat thermometer registers 135 to 140 degrees F, basting with the honey glaze during the last 45 minutes of baking.

Garnish with the orange peel, if desired.

Serves 24.

Per serving: 173 calories, 7g fat, 0.1g fiber

4 WW points

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Aloha Beef Kabobs

2 pounds round steak, about 2 inches thick
1 1/2 teaspoons Watkins Dry Mustard
1 teaspoon Watkins Ginger
1/2 to 3/4 teaspoon Watkins Black Pepper
1/4 teaspoon Watkins Garlic Powder
6 tablespoons reduced-sodium soy sauce
3 tablespoons lemon juice
3 tablespoons vegetable oil
8 cherry tomatoes
8 wedges green pepper
8 whole fresh mushrooms
8 wedges onion

Slice steak into 1/4-inch thick strips and place in shallow non-aluminum pan or dish.

Combine dry mustard, ginger, black pepper, and garlic powder.

Mix soy sauce, lemon juice, and oil; add this mixture to the seasonings; mix well. Pour marinade over steak strips and allow meat to marinate in refrigerator at least 4 hours.

Thread marinated meat on metal skewers, accordion-style, alternating tomatoes, pepper, onions, or mushrooms. Brush with marinade and grill, or place in broiler 4 inches from heat. Grill 3 minutes on first side; turn; brush with marinade and grill 3 to 4 minutes on second side.

Makes 8 servings

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Pork Chops and Maple Pecan Sauce

Source: Cooking Light

4 (4 ounce) lean boneless center-cut loin pork chops
2 teaspoons Dijon mustard
2 tablespoons all-purpose flour
1/2 teaspoon ground ginger
Vegetable cooking spray
2 teaspoons vegetable oil
2 tablespoons maple sugar
tablespoon toasted pecans, chopped

Trim fat from chops. Place chops between 2 sheets of heavy-duty plastic wrap, and flatten to 1/4-inch thickness, using a meat mallet or rolling pin.

Spread mustard on both sides of chops. Combine flour and ginger; stir well. Dredge pork chops in flour mixture.

Coat a large nonstick skillet with cooking spray; add oil. Place over medium heat until hot. Add chops, and cook 3 minutes on each side or until chops are browned.

Combine maple syrup and pecans; add to pork chops, stirring to coat. Cover and simmer 4 minutes or until chops are tender, turning once. Transfer chops to a large serving platter.

Yield: 4 servings

About 7.5 WW points per serving

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Grilled Pork Teriyaki

2 (3/4 pound) pork tenderloins
1/2 cup low-sodium soy sauce
1/4 cup unsweetened orange juice
1/4 cup unsweetened pineapple juice
2 tablespoons brown sugar
1 tablespoon peeled, grated gingerroot
2 cloves garlic, minced
Cooking spray

Place pork in a large heavy-duty, zip-top baggie.

Combine soy sauce and next 5 ingredients. Pour over pork. Seal bag; marinate in refrigerator for 8 hours or overnight, turning bag occasionally.

Remove pork from marinade, discarding marinade.

Coat grill rack with cooking spray; place on grill over medium-hot coals (350 to 400 degrees F.) Place pork on rack; grill, covered, 25-30 minutes or until meat thermometer inserted in thickest portion of pork registers 160 degrees F, turning occasionally.

Yields 6 servings.

4 WW points

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Pork Medallions with Rosemary and Mushrooms

2 pounds boneless pork tenderloin chops,
cut crosswise into 1/2 inch pieces
2 tablespoons unsalted butter
2 cups fresh mushrooms, sliced, plus extra who mushrooms
1/4 cup finely chopped onion
1 tablespoon plus 1 teaspoon fresh rosemary, chopped, or 2 teaspoons dried, crushed
1/2 teaspoon celery salt
2 cloves garlic, minced
2 tablespoons dry vermouth or sherry

Press each piece of pork to 1 inch thickness.

Melt butter in a heavy nonstick skillet over medium heat. Saute pork about 2 minutes per side. Remove from heat. Place cooked pork on a serving plate, reserving drippings. Keep warm.

Add next 5 ingredients and pepper to taste to reserved drippings in skillet. Cook over low heat about 2 minutes, stirring frequently. Add vermouth and stir to blend.

Return pork slices to skillet. Spoon mushroom mixture over slices. Cover and simmer 3-4 minutes.

Place pork slices and mushroom mixture on a serving plate.

Serves 8.

calories 188, fat 7.4g, cholesterol 79mg, protein 26.0g, carbohydrates 2.1g, fiber 0.7g, sugar 0.6g, sodium 145mg

4 WW points

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Ham Chow Mein

Source: Country Cooking

1/4 cup butter
1 cup chopped onions
1 teaspoon salt
1/8 teaspoon pepper
1 cup celery chopped
1 cup hot water
1 can bean sprouts drained
1 cup ham, cut into chunks
2 teaspoons soy sauce
1 teaspoon granulated sugar
1/3 cup cold water
2 tablespoons cornstarch
Chow mein noodles

Melt butter; add onions and saut? for 5 minutes.

Add salt, pepper, celery and hot water. Cover and cook for 5 minutes.

Add bean sprouts and ham. Mix thoroughly and heat to boiling point.

Add flavoring and thickening ingredients. Stir lightly and cook for 5 minutes.

Serve with chow mein noodles.

Variation: Substitute shrimp for ham.

Serves 4.

5 WW points

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Apricot Citrus Stuffed Ham

1 (1 1/2 pound) extra-lean ham, approximately 11% fat, roast cut
18 pieces dried apricot halves
1 tablespoon lemon zest
1 1/2 tablespoons orange zest
1/4 cup honey
4 tablespoons frozen orange juice concentrate, at room temperature
1/4 cup fresh lemon juice
1 fluid ounce brandy or bourbon (about 2 tablespoons)

Preheat oven to 350 degrees F.

Use a paring knife to cut a hole through center of ham. Press 6 apricots and half of each zest into opening. Make crisscross cuts in top of ham, about 1/8-inch deep. Set ham in a baking pan and sprinkle remaining apricots around it.

To make glaze: Stir together honey, juices, brandy and remaining zests. Brush ham with glaze, then pour glaze around ham.

Bake 40 minutes, basting top every 10 minutes.

Slice, serve hot and drizzle with extra glaze.

Yields about 3 1/2 ounces of ham, 3 apricots and 2 1/2 tablespoons of sauce per serving.

Serves 6.

5 WW points

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Chicken in Red Wine Vinegar

2 tablespoons butter or margarine
2 cloves garlic, crushed
3 shallots, chopped
6 boneless, skinless chicken breast halves (about 2 1/4 pounds)
1/2 cup red wine vinegar
2 cups finely chopped tomato (about 2 medium tomatoes)
2 teaspoons fresh thyme, chopped, or 1/2 teaspoon dried thyme leaves
1/8 teaspoon salt
1/4 teaspoon pepper

Spray cooking spray in 10-inch skillet.

Add garlic, shallots and chicken. Cook over medium-high heat 12 to 15 minutes, turning after 6 minutes, until chicken is no longer pink. Reduce heat to low.

Add vinegar; cover and cook 5 minutes. Stir in remaining ingredients. Turn chicken.

Cook over low heat 10 to 12 minutes until chicken is done.

Per Serving: 185 Calories; 5g Fat (26.9% calories from fat); 28g Protein; 5g carbohydrate; 1g Dietary Fiber; 68mg Cholesterol; 158mg Sodium

Exchanges: 4 Lean Meat; 1 Vegetable; 1 Fat

4.5 WW points

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Grilled Pork Roast

1 (5 pound) boneless pork top loin roast, rolled and tied
1 1/2 teaspoons salt
1/2 teaspoon white pepper
1/2 teaspoon sage
1/2 cup cider vinegar
1/4 cup salad oil
1/3 cup honey
1 teaspoon dry mustard

Combine salt, pepper and sage and rub into roast. Insert spit through center of roast so that meat is well balanced. Slide holding forks into each end of the roast and tighten securely.

Place drip pan over fire. Insert meat thermometer at an angle into thickest part of meat. Be sure end of thermometer does not touch fat or spit. Cook on rotisserie above low fire for 1 1/2 hours. Combine remaining ingredients. Brush meat with sauce every 15 minutes for an additional 1 hour or until meat thermometer registers 170 degrees F (about 2 1/2 hours total cooking time).

Yields 10 - 12 servings.

15 servings which should yield 4 ounces cooked pork per serving.

Per serving: 227.6 Calories, 10.1g Fat, 0g Fiber

5 WW points

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Peppered Pork Chops with Corn Stuffing

6 pork loin or rib chops, 1 1/4 inches thick
1/3 cup finely chopped onion
1/3 cup finely chopped green pepper
1 teaspoon Watkins Onion Liquid Spice
1 1/4 cups soft whole wheat bread crumbs
1 (8 ounce) can whole kernel corn, drained
1 1/4 teaspoons Watkins Poultry Seasoning
1 1/2 teaspoons Watkins Royal Pepper Blend, coarsely crushed
Salt to taste
2 tablespoon Watkins Garlic Parsley Grapeseed Oil
3 tablespoons water

Cut an opening in each chop from rib side, creating a pocket; set aside.

In medium saucepan, saut? onion and green pepper in liquid spice for 2 to 3 minutes. Remove from heat and stir in bread crumbs, corn, and poultry seasoning. Fill pocket in each chop with an equal amount of stuffing. Sprinkle pork chops with Royal Pepper and salt, pressing mixture into meat.

Heat grapeseed oil in large skillet; add chops and brown on each side. Drain. Add water; cover tightly and cook over low heat for 20 to 30 minutes or until tender. Spoon juices over pork chops.

Makes 6 servings

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Peachy Pork Stir Fry

1 pound lean boneless pork loin
1/2 teaspoon ground white pepper
1/4 teaspoon salt
1/3 cup low-sugar apricot spread
1/4 cup peach nectar
1 tablespoon cornstarch
Vegetable cooking spray
1 teaspoon peeled, minced ginger
3 cups sliced frozen peaches, thawed
6 ounces fresh snow peas pods, trimmed

Trim fat from pork. Partially freeze pork; slice diagonally across grain into thin strips. Sprinkle with pepper and salt; set aside.

Combine apricot spread, peach nectar, and cornstarch in a small bowl; stir well, and set mixture aside.

Coat a large nonstick skillet or wok with cooking spray; place over medium-high heat until hot. Add ginger; stir-fry 30 seconds. Add sliced pork; cook over medium-high heat until hot. Add ginger; stir-fry 30 seconds.

Add sliced pork; stir-fry 3 minutes.

Add reserved apricot mixture; cook 1 minute or until mixture is thickened. Add peaches and snow peas; toss gently. Cover and cook 1 minute or until thoroughly heated.

Makes 6 (1 cup size) servings.

Per serving: cal 204 , prot 17.1 , fat 6 , carb , chol 45 , iron 1.4 , sod 162 , calc 24

5 WW points

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Honey-Marsala Glazed Ham

Makes 32 servings.

1 (10 pound) less-sodium smoked, fully cooked ham half
1 teaspoon ground allspice
24 whole cloves
1/4 cup honey
1 cup sweet Marsala, divided

Preheat oven to 325 degrees F.

Trim rind and excess fat from ham, leaving a 1/8-inch thick layer of fat. Score sides and top of ham in a diamond pattern; sprinkle allspice over ham. Place ham on a broiler pan coated with cooking spray. Press cloves into ham, drizzle with honey. Bake for 30 minutes.

Pour 1/2 cup Marsala over ham. Bake 30 minutes.

Baste with remaining Marsala. Bake an additional hour or until ham is heated through to a temperature of 140 degrees F on an instant read thermometer. Place ham on platter and cover with foil. Let stand 15 minutes before carving.

Points: 4; Serving size: 3 ounces

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Plum Sauce Pork Medallions

1/4 cup chopped onion
1/2 teaspoon vegetable oil
1/2 cup plum jam
1 tablespoon red wine vinegar
1 teaspoon low sodium soy sauce
1/4 teaspoon ground ginger
2 small plums, cut into 8 wedges
16 ounces pork tenderloin, cut into 8 pieces
Cayenne pepper

Spray 8-inch nonstick skillet with nonstick vegetable spray. Add onion and oil. Cook over med heat for 4 to 7 minutes, or until onion is tender, stirring occasionally. Reduce heat to low. Stir in jam, vinegar, soy sauce and ginger. Cook for 1 to 2 minutes, or until jam is melted, stirring occasionally. Stir in plums. Set sauce aside.

Pound pork pieces lightly to 1-inch thickness. Sprinkle both sides of each piece lightly with cayenne.

Spray a 10-inch nonstick skillet with nonstick vegetable spray. Heat skillet over medium-high heat. Add pork. Cook for 6 to 8 minutes, or until meat is no longer pink, turning over once.

Serve topped with plum sauce.

calories 272; fat 5g; fiber 1g

6 WW points

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Pork Roast with Plum Glaze

1/2 cup plum preserves
2 tablespoons soy sauce
1 tablespoon snipped fresh sage or
1/2 teaspoon dried sage, crushed
1 tablespoon lemon juice
1 tablespoon cooking oil
2 pounds boneless pork top loin roast (single loin)

For glaze, in a small saucepan combine plum preserves, soy sauce, sage, lemon juice, and cooking oil. Heat till preserves melt, stirring occasionally.

Trim fat from meat. Insert a meat thermometer near center of roast.

Indirect Grilling: Preheat gas grill. Adjust heat for indirect cooking. Place pork roast on a rack in a roasting pan on the grill rack over medium-low heat. Cover and grill for 1 to 1 1/4 hours or till meat thermometer registers 160 degrees F to 170 degrees F, brushing occasionally with glaze after 30 minutes. Slice to serve. Pass any remaining glaze.

Makes 8 servings.

Serving size (1/8 recipe): Per serving: 208 Cal, 16g Pro, 15g Carb, 9g Fat (3g sat fat), 51mg Chol, 298mg Sod, 232mg potassium, g Fib

4 WW points
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Joined: 14 Mar 2006
Posts: 8982
Location: Utah

PostPosted: Mon Jan 12, 2009 6:12 pm    Post subject: Reply with quote

Salads

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Tarragon Turkey and Pasta Salad

2 1/2 cups uncooked pasta nuggets (radiatore)
1 (6 ounce) package frozen snow pea pods, thawed
and cut in half diagonally
1 1/2 cups cubed cooked turkey breast
1 cup seedless red grapes, halved if large
1/2 cup chopped red onion
1/2 cup coarsely shredded carrot
1/2 cup reduced-fat sour cream
1/3 cup nonfat yogurt
2 tablespoons Watkins Parisienne Mustard
3/4 to 1 teaspoon Watkins Tarragon, to taste
1/4 teaspoon Watkins Black Pepper
Salt, to taste
Low-fat milk, to desired consistency

Cook pasta according to package directions; drain, rinse with cold water and drain again. Place in large salad bowl along with pea pods, turkey, grapes, onion, and carrot; toss gently.

Combine sour cream and remaining ingredients; mix well. Pour over salad and toss to coat evenly. Refrigerate until serving time.

Makes 6 servings

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Stir-Fry Chicken Salad

1 pound skinless, boneless chicken breasts, cut into thin strips
2 1/2 tablespoons cornstarch, divided
5 tablespoons Watkins Tangy Teriyaki Sauce, divided
1 1/4 cups water
1 tablespoon Watkins Chicken Soup Base Boiling water
8 ounces fresh bean sprouts
3 cups shredded lettuce
1 1/2 teaspoons Watkins Garlic Liquid Spice
2 medium carrots, cut into julienne strips
1 onion, coarsely chopped

Combine 1 tablespoon each of cornstarch and Teriyaki Sauce in medium bowl; stir in chicken. Let marinate 15 minutes.

Meanwhile combine water, 1 1/2 tablespoons cornstarch and 1/4 cup Teriyaki Sauce; set aside.

Pour boiling water over bean sprouts; let stand 1 minute. Drain and rinse with cold water; drain thoroughly. Toss sprouts with lettuce; place on serving platter.

Heat Garlic Liquid Spice in large skillet over high heat. Add chicken and stir-fry 2 minutes; remove. Add carrots and onion; stir-fry 4 minutes. Add chicken and Teriyaki Sauce mixture. Cook and stir until sauce boils and thickens. Spoon over lettuce.

Makes 4 servings.

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Calico Craisin Salad

1 1/4 cups Watkins Calico Rice Medley
1/2 cup craisins (dried cranberries)
1/4 cup red bell pepper
1/4 cup green bell pepper
1/4 cup green onion
1/2 cup cranberry juice
1/4 cup red wine vinegar
1 tablespoon olive oil
1 teaspoon Watkins Parsley
1 teaspoon Watkins Basil
Sugar and Salt, to taste

Prepare rice according to package directions; rinse, drain, cool and set aside.

Stir in craisins, peppers, and green onion.

Combine remaining ingredients and toss with rice mixture. Serve at room temperature.

Makes 6 servings.

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Seafood Salad with Vanilla Mayonnaise

3/4 pound medium-sized cooked and peeled shrimp
3/4 pound imitation crab, broken into bite-size pieces
1 cup cherry tomatoes, halved and seeded
1 cup sliced fresh mushrooms
1/2 cup sliced green onion
1/2 cup sliced celery
1/2 cup pecan halves
1/2 cup reduced-calorie mayonnaise
1 teaspoon Watkins Parisienne Mustard
2 teaspoons Watkins Vanilla Extract Leaf Lettuce

In large bowl, combine first seven ingredients. In small bowl, combine mayonnaise, Parisienne Mustard and vanilla extract; mix well. Toss into shrimp mixture; refrigerate until serving time.

To serve, place lettuce on serving plate(s) and top with seafood salad.

Makes 8 servings.

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Caramel Apple Salad

3 cups diced apples
Lemon juice
1 cup dry roasted peanuts
1 cup miniature marshmallows
1 small box sugar-free butterscotch instant pudding
1 (8 ounce) can crushed pineapple
1 (8 ounce) container fat free Cool Whip

Toss diced apples with lemon juice (just enough so the apples don't turn brown). Add peanuts and marshmallows.

In separate bowl, mix together butterscotch, pineapple and Cool Whip. Add to apple mixture. Keep refrigerated until ready to use.

You can use peeled apples or unpeeled.

Serving size: 1 cup

4 WW points per serving.

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Yogurt Jell-O

1 small box sugar-free Jell-O (any flavor)
1 cup boiling water
1 cup fat-free yogurt, vanilla or flavored

Mix Jell-O until dissolved. Add yogurt and stir until blended.

Serves 4 - 1/2 WW point per serving.

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Red Potato Salad

2 pounds medium-size red potatoes, unpeeled
1/3 cup thinly sliced celery
1/3 cup finely chopped onion
1/3 cup grated carrot
1/3 cup finally chopped green or red bell pepper
1/3 cup reduced-fat mayonnaise
1/3 cup nonfat sour cream
2 tablespoons sweet pickle relish
2 tablespoons spicy mustard
1/4 teaspoon ground black pepper
Paprika (optional)

Clean the potatoes well. Cut into 1/4 in chunks. Boil until tender about 10 minutes or until tender. Rinse with cool water and drain. Place the potatoes in a large bowl. Add the celery, onion, carrot, and green pepper. Toss gently to mix.

Combine remaining ingredients in a small bowl, and stir to mix well. Add the dressing to the potato mixture, and toss gently to mix. Cover the salad and chill for at least 2 hours before serving. Sprinkle with paprika if desired.

Makes 8 servings, 2 WW points each

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Layered BLT Salad

4 cups finely shredded lettuce
1 1/2 cups chopped fresh tomatoes
1/4 cup bacon bits
4 slices reduced-calorie white bread, toasted and cubed
1/3 cup shredded reduced-fat Cheddar cheese
1/4 cup fat-free mayonnaise
1/2 cup fat-free Thousand Island dressing
1 teaspoon dried parsley flakes

In an 8-inch square dish, layer lettuce, tomatoes, bacon bits, toast cubes, and Cheddar cheese.

In a medium bowl, combine Thousand Island dressing, mayonnaise, and parsley flakes. Spread dressing mixture evenly over top. Cover and refrigerate at least 30 minutes.

Divide into 4 servings. Serving size (1/4 recipe)

Per serving: 175 Cal, 3g Fat, 10g Pro, 27g Carb, 684mg Sod, 2g Fiber

Healthy Exchanges: 2 3/4 Vegetable, 1/2 Bread, 1/2 Protein, 1 Slider, 5 Opt. Cal

Diabetic Exchanges: 1 1/2 Starch, 1 Vegetable, 1 Free Vegetable, 1/2 Meat

3 WW points

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Thai Chicken Salad

10 ounces skinless boneless chicken breasts
1/2 teaspoon salt
2 medium carrots, julienned
2 medium cucumbers, seeded and julienned
2 medium celery stalks, julienned
1 medium red bell pepper, seeded and julienned
1/2 cup thinly sliced radishes
1/4 cup minced red onion
Pinch crushed red pepper flakes
1/4 cup fresh lime juice
1/4 cup rice wine vinegar
2 tablespoons vegetable oil
1/4 cup minced fresh cilantro
1/2 ounce dry-roasted shelled peanuts, coarsely chopped

Place chicken breasts, skinned-side down, between 2 sheets of wax paper; with meat mallet or bottom of heavy saucepan, pound chicken until slightly flattened. Remove and discard wax paper; sprinkle chicken on both sides with salt.

Spray large nonstick skillet with nonstick cooking spray; heat. Add chicken; cook over medium-high heat, turning once, 5 minutes, until chicken is cooked through. Remove from skillet; let cool.

Meanwhile, in large bowl, combine carrots, cucumbers, celery, bell pepper and radishes. In small jar with tight-fitting lid or small bowl, combine onion, pepper flakes, juice, vinegar and oil; cover and shake well or, with wire whisk, blend until combined. Pour onion mixture over vegetable mixture; toss to coat Shred cooled chicken. Line serving platter with vegetable mixture; top with chicken. Serve sprinkled with cilantro and peanuts.

Serves 4.

Serving size: 2 Ounces Chicken, 1 Cup Vegetable Mixture

Selections: 1 3/4 Fats, 3 1/4 Vegetables, 2 Proteins, 10 Optional Calories

Per serving: 227 Calories, 11 g Total Fat, 2 g Saturated Fat, 48 mg Cholesterol, 381 mg Sodium, 13 g Total Carbohydrate, 4 g Dietary Fiber, 20 g Protein, 50 mg Calcium

5 WW points

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Zesty Coleslaw

8 cups coarsely shredded cabbage (about 2 pounds)
1 cup grated carrot

Dressing
1/2 cup nonfat or reduced fat mayonnaise
2 tablespoons white wine vinegar
2 tablespoons pineapple juice
3 tablespoons spicy mustard
1 1/2 tablespoons granulated sugar
1/8 teaspoon ground black pepper

Combine the cabbage and carrot in a large bowl, and toss to mix well. Combine the dressing ingredients in a small bowl, and stir to mix well. Pour the dressing over the cabbage mixture, and toss to mix. Cover the salad and chill for several hours or overnight before serving.

Makes 8 servings.

Serving size (1/8 recipe) - 1 WW point per serving

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Broccoli Salad

16 ounces broccoli florets
2 tablespoons bacon bits
2 tablespoons chopped red Bermuda onion
1/2 cup raisins
1/2 cup fat free mayonnaise fat free
1/4 cup granulated sugar
2 tablespoons vinegar cider

Cut florets of broccoli into small pieces. Place broccoli, bacon, onions, and raisins in bowl and toss together.

Combine mayo, vinegar and sugar, blending well. Add to broccoli and mix until coated. Chill 2-3 hours or overnight.

Serves 8.

WW Points: 1 point per 1/2 cup and 3 points per 1 cup

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Chicken Taco Salad

Source: Healthy Exchanges Lifetime Plan

3/4 cup chopped onion
1 1/2 cups (8 ounces) diced cooked chicken breast
1 (8 ounce) can pinto beans, rinsed and drained
1/2 cup water
1 1/2 teaspoons taco seasoning mix
4 cups shredded lettuce
2 cups chopped fresh tomato
1/2 cup chopped green bell pepper
3/4 cup shredded reduced-fat Cheddar cheese
1 1/2 cups Corn Chex
3/4 cup chunky salsa
6 tablespoons fat-free sour cream

0In a large saucepan sprayed with olive-flavored cooking spray, brown onion. Stir in chicken pinto beans, water and taco seasoning. Mix well to combine. Lower heat. Simmer 10 minutes, stirring occasionally.

Meanwhile, in a large serving bowl, combine lettuce, tomato and green bell pepper. Spoon hot chicken mixture over lettuce mixture. Top with Cheddar cheese and Corn Chex. Toss gently to combine.

For each serving, place about 2 cups mixture on a plate and top with 2 tablespoons salsa and 1 tablespoon sour cream.

Serves 6.

Serving size (2 cups mixture, 2 tablespoons salsa and 1 tablespoon sour cream)

Per serving: 232 Cal, 4g Fat, 22g Pro, 27g Carb, 344mg Sod, 5g Fib

Healthy Exchanges: 3 Protein, 2 2/3 Vegetables, 1/3 Bread, 15 Opt. Cal

Diabetic Exchanges: 2 Meat, 2 Vegetable, 1 Starch

4 WW points

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Cobb Salad

8 cups romaine lettuce, chopped
1/2 pound 99% fat-free deli-sliced turkey breast, cut into thin strips
1/4 pound low-fat Swiss cheese, cut into thin strips
1 large tomatoes, diced
8 slices cooked crisp turkey bacon, crumbled
1 large egg, hard-boiled, diced
1/2 cup fat-free blue cheese dressing

Arrange lettuce in 4 salad bowls. Top each with 2 ounces of turkey, 1 ounce of cheese and 1/4 of tomato. Sprinkle 2 crumbled slices bacon and 1/4 of egg over each.

Spoon 2 tablespoons of dressing over each salad just before serving.

Serves 4.

6 WW points

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Pistachio Creme Fruit Salad

Source: Cooking Healthy with a Man in Mind

1 (4 serving size) package Jell-o sugar-free
instant pistachio pudding mix
1/3 cup Carnation nonfat dry milk powder
3/4 cup Yoplait plain fat-free yogurt
1 cup (one 8 ounce can) crushed pineapple,
packed in fruit juice, undrained
3/4 cup Cool Whip Lite
1/2 cup miniature marshmallows
1 cup (1 medium) diced banana

In a large bowl, combine dry pudding mix and dry milk powder. Add yogurt and undrained pineapple. Mix gently to combine. Stir in Cool Whip Lite. Add marshmallows and bananas. Mix gently to combine. Cover and refrigerate at least 15 minutes. Gently stir again just before serving.

Serves 6. Serving size: 2/3 cup

Per serving: 125 Cal, 1g Fat, 3g Pro, 26g Carb, 258mg Sod, 1g Fib Healthy Exchanges: 2/3 Fruit, 1/3 Skim Milk, 1/2 Slider, 5 Opt. Cal.

Diabetic Exchanges: 1 Fruit, 1/2 Starch

2 WW points

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Cranberry Salad

1 cup fresh cranberries
1 cup water
6 packages artificial sweetener
1 small box sugar-free cranberry Jell-O
3/4 cup chopped celery
14 pecan halves
1 Red Delicious apple, chopped
1/4 teaspoon salt

Cook cranberries in water until they pop. Add sweetener and cook 5 minutes. Remove from heat and add Jell-O to hot cranberries. Add celery, apple, nuts and salt. Pour into serving bowl and refrigerate until set.

Serves: 4 - 2 WW points per serving

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Waldorf Chicken Salad

2 tablespoons plus 2 teaspoons honey
1 tablespoon plus 1 teaspoon Dijon mustard
2 teaspoons poppy seeds
3 1/2 tablespoons lemon juice
8 dried apricots
9 ounces skinless, boneless chicken breast, diced
1 1/2 apples, diced
2/3 cup celery, diced
3 1/2 tablespoons almonds, sliced
2 tablespoons green onion, sliced

In a large bowl, mix honey, mustard, poppy seeds, and lemon juice well. Using kitchen shears or a sharp knife, julienne the apricots. Add them to the dressing and allow to stand for about 30 minutes.

Add remaining ingredients and stir lightly. Be sure to coat all apple with dressing to prevent discoloration.

Chill well.

Serves 4.

4 WW points

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Macaroni Cheddar Salad

1 cup elbow macaroni, cooked
1 cup low-fat Cheddar cheese, shredded
1/2 cup sliced celery
1/2 cup chopped bell peppers
1/2 cup chopped onions
1 cup fat-free mayonnaise
3 tablespoons pickle relish
1 tablespoon white vinegar
1 teaspoon dry mustard
Salt to taste

In a mixing bowl, combine drained macaroni, cheese, celery, bell peppers, onions, mayonnaise, pickle relish, vinegar, mustard and salt. Mix well.

Chill several hours before serving.

Makes 6 servings.

Nutritional Analysis per serving: Calories 130;Fat 1 g; Cholesterol 3 mg; Protein 8 g; Sodium 732 mg; Carbohydrates 26 g; Fiber 1.6 g

3 WW points

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Italian Pasta Salad

4 ounces tricolor rotini (corkscrew) pasta, uncooked
3/4 cup cubed part skim mozzarella cheese
1/2 cup sliced zucchini
1/4 cup chopped, seeded tomato
3 tablespoons fat free Italian dressing
2 tablespoons white wine vinegar
3/4 teaspoon minced garlic
1/2 teaspoon granulated sugar substitute
1/2 teaspoon Dijon mustard
1/4 teaspoon pepper

Cook pasta according to package directions, omitting salt and fat. Drain; rinse with cold water and drain. Add cheese, zucchini and tomato, tossing gently.

Combine Italian dressing and remaining 5 ingredients, stirring well with a wire whisk. Add vinegar mixture to pasta mixture and toss gently. Cover and chill 1 hour.

Toss gently before serving.

Makes 6 (1/2 cup) servings.

Per serving: cal 108, fat 2.6g, sat fat 1.5g, fib 0.9g, chol 8.2mg, prot 5.8g, sod 162mg, carb 14.9 g

Exchanges: 1 starch

2 WW points per serving

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Sunflower Strawberry Salad

2 cups sliced fresh strawberries
1 medium apple, diced
1 cup halved green seedless grapes
1/2 cup thinly sliced celery
1/4 cup raisins
1/2 cup low fat sugar-free strawberry yogurt
2 tablespoons sunflower seeds
Lettuce

In a large bowl, combine strawberries, apple, grapes, celery, and raisins. Stir in the yogurt. cover and refrigerate for at least an hour.

Add sunflower seeds and toss; serve on a bed of lettuce leaves.

Makes 6 serving, 1 cup each.

98 Cal, 18g Carb, 2g Protein, 3g Fat, 23mg Sodium, 0g Chol

2 WW points

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All American Potato Salad

2 pounds medium-size red potatoes, unpeeled
1/3 cup thinly sliced celery
1/3 cup finely chopped onion
1/3 cup grated carrot
1 tablespoon plus 1 1/2 teaspoons sweet pickle relish

Dressing
1/3 cup nonfat or reduced-fat mayonnaise
1/3 cup nonfat sour cream
2 tablespoons spicy mustard
1/4 teaspoon ground black pepper

Cut the potatoes into 3/4-inch pieces, and place in a microwave or stove-top steamer. Cover and cook at HIGH power or over medium-high heat for 8 to 10 minutes, or until tender. Rinse with cool water and drain. Place the potatoes in a large bowl. Add the celery, onion, carrot, and relish, and toss gently to mix. Combine the dressing ingredients in a small bowl, and stir to mix well. Add the dressing to the potato mixture, and toss gently to mix. Cover the salad and chill for at least 2 hours before serving.

Makes 8 servings.

Per serving: 139 Cal, 0.2g Fat, 2.9g Fib, 0mg Chol, 3.5g Pro, 185mg Sod

2 WW points

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Pasta and Bean Salad

8 ounces pasta
1 can ripe olives, drained and halved
2 (14 ounce) cans diced tomatoes
2 teaspoons minced garlic
1 small onion, chopped
1 (15 ounce) can kidney beans
1/2 cup fat-free Italian salad dressing
1 bell pepper, cut into strips
1 (10 ounce) bag frozen stir fry veggies

Cook and drain pasta.

In frying pan add garlic, beans, diced tomatoes, and veggies. Saut? for five minutes.

In a large bowl with a tight fitting lid, combine all ingredients and toss to mix. Refrigerate for several hours until ready to serve.

10 (1-cup) servings = 4 WW points per serving

Calories: 195; fat 1 g; fiber 3

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Fat Free German Potato Salad

2 cups water, divided
1 cup cider vinegar
1 onion, chopped
4 tablespoons sugar
1 teaspoon salt
1/4 teaspoon pepper
1 teaspoon celery seed
4 teaspoons ham flavored soup base
2 tablespoons cornstarch
3 tablespoons Baco's
8 pounds potatoes

Cook, peel and chop potatoes. Bring 1 3/4 cups of water, the cider vinegar, sugar, salt, pepper, celery seed and ham flavored soup base to a boil. Add chopped onion. Slow simmer until onion is glassy, about 30 to 45 minutes.

Mix cornstarch with 1/4 cup water. Thicken liquid mixture. Add Baco's. Pour over potatoes. Serve hot or cold.

Servings: 19

Serving size 1 cup

1 cup is equal to 2 WW points

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Chicken Tortellini Salad

1 (8 ounce) package cheese-filled tortellini
1 1/2 cups cut-up cooked chicken or turkey (about 8 ounces)
1/3 cup dry white wine or 1/3 cup chicken broth
2 tablespoons olive or vegetable oil
2 tablespoons lemon juice
1 tablespoon chopped fresh tarragon or 1 teaspoon dried tarragon leaves
1 teaspoon granulated sugar
1/2 teaspoon salt
1/4 teaspoon pepper
3 cups bite-size pieces of salad greens (spinach, leaf lettuce, romaine)
1 small red or green bell pepper, cut into 1/2-inch pieces

Cook tortellini as directed on package; drain. Rinse with cold water; drain.

Mix tortellini and chicken in large bowl.

Shake wine, oil, lemon juice, tarragon, sugar, salt and pepper in tightly covered container. Stir into tortellini mixture. Cover and refrigerate at least 2 hours.

Toss tortellini mixture with salad greens and bell pepper just before serving.

Serves 4 with 6 WW points per serving.

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Layered Italian Salad

1 1/2 cups Italian bread crumbs
2 medium red peppers, thinly sliced rings
2 medium yellow peppers, thinly sliced rings
2 medium green peppers, thinly sliced rings
1 medium red onion, thinly sliced rings
1 cup sliced cucumber
6 Roma tomatoes, thinly sliced (about 3 cups)
1 cup grated nonfat Parmesan cheese
3/4 cup light Italian salad dressing
2 tablespoons chopped basil

Place bread crumbs in shallow baking dish and bake at 350 degrees F for five minutes. Set aside.

Arrange vegetables in layers in very large clear glass bowl, sprinkling some of the bread crumbs and parmesan cheese over each layer. Cover and refrigerate for 2-8 hours.

Just before serving, pour dressing over top, and sprinkle with basil.

Makes 16 servings.

2 WW points per serving

If you use fat free Italian salad dressing then the salad would only be 1 point per serving rather then 2 points.

Per serving: 105.6 cal, 1.6g (14.2%) fat, 1g fibre, 496mg sodium, 16.6g carbs, 5.4g protein
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PostPosted: Mon Jan 12, 2009 6:22 pm    Post subject: Reply with quote

Salads (continued)

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Neptune Pasta Salad

12 ounces tricolor rotini pasta
2 cups fresh broccoli florets (about 1/2 pound) *
3 cups cooked crab meat or shrimp (about 1 1/4 pounds)
1 red bell pepper, cut into thin strips
4 scallions, thinly sliced

Dressing
1/2 cup nonfat or reduced-fat mayonnaise plus
2 tablespoons nonfat or reduced-fat mayonnaise
1/2 cup fat-free Italian dressing
1 1/2 tablespoons finely chopped fresh oregano or
1 1/2 teaspoons dried oregano

* For variety, substitute fresh asparagus pieces for the broccoli.

Cook the pasta until barely al dente according to package directions. Add the broccoli, and cook for another 30 seconds, or just until the broccoli is bright green and crisp-tender. Drain, rinse with cold water, and drain again. Place the pasta mixture in a large bowl. Add the crab meat or shrimp, pepper, and scallions, and toss to mix.

In a small bowl, combine the dressing ingredients, and stir to mix. Pour the dressing over the pasta, and toss to mix. Cover the salad and chill for at least 2 hours before serving.

Makes 12 servings. Serving size 1 cup

Per serving: 175 Cal, 1.2g Fat, 1.8g Fib, 30mg Chol, 13g Pro, 316mg Sod

3 WW points

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Barbecued Chicken Salad

2 teaspoons mild or hot chili powder
2 teaspoons onion powder
1 teaspoon garlic powder
1 teaspoon paprika
10 ounces skinless boneless chicken breasts
8 cups torn Romaine lettuce leaves
2 medium tomatoes, each sliced into 8 wedges
1 cup cooked corn kernels
2 thin red onion slices, separated into rings
2 tablespoons fat-free ranch dressing

Preheat oven to 350 degrees F.

To prepare barbecue rub, in small bowl, combine chili, onion and garlic powders and paprika; rub evenly over both sides of chicken breasts.

Place chicken onto large sheet of foil; wrap chicken in foil, crimping edges to seal. Place foil packet onto baking sheet; bake 8 minutes. Carefully open foil packet; bake 4 minutes, until chicken is cooked through and juices run clear when pierced with fork. Set aside to cool.

Meanwhile, place lettuce into large bowl; top with tomatoes, corn and onion. With fork, shred cooled chicken; add to lettuce mixture. Drizzle evenly with dressing.

Serves 4. Serving size: (2) 1/2 cups - 3 WW points

Selections: 5 Vegetables, 2 Proteins, 1/2 Bread, 10 Optional Calories

Per serving: 183 Calories, 2 g Total Fat, 0 g Saturated Fat, 41 mg Cholesterol, 160 mg Sodium, 22 g Total Carbohydrate, 5 g Dietary Fiber, 21 g Protein, 63 mg Calcium

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Frozen Fruit Salad

12 ounces fat free Cool Whip
1 box sugar free mandarin orange flavored jello
1 large can peaches packed in water or light syrup
1 can mandarin oranges
1 small can pineapple chunks packed in juice
1 small can Sunkist orange sections
1 1/2 cups sliced strawberries

Pour the fruit into a colander and discard the juice or syrup. Rinse with water and pat with paper towels to remove excess moisture. Mix the Cool Whip and dry gelatin together, then fold in fruit. Spread evenly in a 9 x 13-inch pan and freeze.

Cut into 12 squares, about 3 inches each

2 WW points per square

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Bistro Chicken Salad

2 cups cooked penne pasta, cooked
1 cup cherry tomatoes, quartered
4 ounces crumbled feta cheese
1/2 cup bottled fat-free Italian salad dressing
1/3 cup fresh basil, lightly packed and cut into strips
1/4 cup red onion, chopped
1/4 cup sun-dried tomatoes, dehydrated and
reconstituted, chopped
2 (4 ounce) boneless skinless chicken breasts,
grilled or broiled, cut into thin slices

Toss all ingredients together except the chicken. Top pasta mixture with chicken. Serve warm or chilled.

Makes 4 servings.

290 calories, 9g fat, 4g fiber

6 WW points

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Shrimp Pasta Salad

3/4 cup uncooked shell macaroni
3 cups water
3/4 pound medium-size fresh shrimp, peeled and deveined
1 cup chopped cauliflower
1 cup sliced celery
1/2 cup low-calorie French dressing
1/3 cup chopped fresh parsley
1/4 cup chopped sweet pickle
1/4 cup reduced-calorie mayonnaise
1 tablespoon lemon juice
1 teaspoon grated onion
1/2 teaspoon celery seeds
1/4 teaspoon pepper

Cook macaroni according to package directions, omitting salt and fat. Drain and set aside.

Bring 3 cups water to a boil in a medium saucepan. Add shrimp; cook 3 to 5 minutes or until shrimp turns pink. Drain well.

Combine macaroni, shrimp, cauliflower, and remaining ingredients; toss gently to combine. Cover and chill at least 8 hours.

Yield: 12 servings

Serving size: 3/4 cup Carbohydrate: 11 gm Protein: 6 gm Fat: 4 gm Calories: 100 Fiber: 1 gm Sodium: 212 mg Cholesterol: 42 mg

2 WW points

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Asparagus Pasta Salad

1 cup small shell pasta
1/2 to 3/4 cup non-fat zesty Italian dressing
1 1/2 cups asparagus, cut
1 teaspoon oregano
1/2 cup carrots, sliced in thin coins
1/4 cup diced sweet red bell pepper
1/2 cup onion, diced
1/2 teaspoon celery seeds

Cook pasta following package directions. Rinse, drain and cool. Add remaining ingredients.

Mix and marinade for six to eight hours or overnight.

Yield: 6-8 servings

Per serving: Calories 57; Fat 0.4g;Sodium 330mg; Carbs 11g; Protein 2g; Chol 0mg; Fiber 1.8g

Exchanges: 1 carbohydrate (1/2 starch, 1 vegetable)

1 WW point

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Summer Fruit Salad

1 large mango, peeled and diced
2 cups fresh blueberries
2 bananas, sliced
2 cups fresh strawberries, halved
2 cups seedless grapes
2 nectarines, unpeeled and sliced
1 kiwi fruit, peeled and sliced

Honey Orange Sauce
1/3 cup unsweetened orange juice
2 tablespoons lemon juice
1 1/2 tablespoons honey
1/4 teaspoon ground ginger
Dash of nutmeg

Prepare the fruit. Combine all ingredients for sauce and mix. Just before serving, pour Honey Orange Sauce over fruit.

Yield: 12 servings

per serving: calories: 99 grams of fat: 1 g. fiber: 2 mg. sodium: 4% calories from fat: 6

2 WW points

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Frozen Cherry Salad

Source: WW Quick, Light and Healthy Cookbook

1 (20 ounce) can reduced-calorie cherry pie filling
1 (14 ounce) can fat-free sweetened condensed milk
1 (8 ounce) can crushed pineapple in juice, drained
1 tablespoon lemon juice
1 (8 ounce) container frozen reduced-calorie whipped topping, thawed
Cooking spray

Combine first 4 ingredients. Fold in whipped topping.

Coat an 8-inch square pan with cooking spray; pour cherry mixture into prepared pan. Cover and freeze 8 hours or overnight.

Cut into rectangles.

Yields: 10 servings - 4 WW points per serving

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Broccoli and Cauliflower Salad

2 cups cherry tomatoes
Fresh broccoli florets
Fresh cauliflower florets
1 small red onion, finely chopped
2 green onions. finely chopped
7 tablespoons fat-free mayonnaise
4 tablespoons fat-free sour cream
Salt and pepper. to taste
1/2 cup red wine vinegar
25 packets Equal Sweetener

Quarter tomatoes. Chop broccoli and cauliflower.

Mix all ingredients thoroughly and refrigerate 2-3 hours, stirring often to marinate.

Serving size: 1 at 2 WW points for the whole bowl

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Honey Dijon Potato Salad

2 1/4 pounds red potatoes (about 14 small)
3 tablespoons vinegar
3/4 cup chopped green bell pepper
1/2 cup chopped onion
5 tablespoons chopped dill pickles
1 teaspoon salt-free seasoning blend
1/4 teaspoon pepper
1 cup fat-free mayonnaise
1/3 cup fat-free honey-Dijon salad dressing
2 tablespoons Dijon mustard
2 hard-cooked egg whites, chopped

Place potatoes in saucepan; cover with water. Bring to a boil; cook until tender, 15-30 minutes. Drain and cool.

Cube the potatoes and place in large bowl. Sprinkle with vinegar. Add green pepper, onion, pickles, seasoning blend and pepper. Fold in mayonnaise, salad dressing, mustard and egg whites. Cover and refrigerate for at least one hour.

Yield: 8 servings

Nutritional info: 3/4 cup serving equals 165 calories, 1 gm fat, 3 gm fiber

3 WW points

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Thai Flavored Lobster Salad

2 teaspoons vegetable oil
1 tablespoon fresh ginger root, chopped
6 tablespoons lemon peel, finely zested
2 tablespoons fresh lemon juice
1 1/4 pounds uncooked lobster meat, steamed or
broiled, cut into chunks
1/4 cups cilantro, thinly sliced leaves
1/4 cups basil, thinly sliced
1 medium cucumbers, thinly sliced
1/8 teaspoon salt, or to taste
1/8 teaspoon black pepper, or to taste
4 leaves Boston lettuce
1/2 small red onion, sliced

Warm oil in a small nonstick skillet over medium heat; add ginger, and saut? 1 minute. Transfer to a large mixing bowl. Stir in zest, lemon juice, lobster, cilantro, basil and cucumber; season to taste with salt and pepper.

Set a lettuce leaf on each of 4 plates. Arrange salad on top and garnish with red onion.

Serves 4.

Yields about 1 cup lobster salad per serving.

4 WW points

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Crockpot Hot German Potato Salad

5 medium potatoes (about 1 3/4 pounds),
cut into 1/4-inch slices
1 large onion, chopped
1/3 cup water
1/3 cup cider vinegar
2 tablespoons all-purpose flour
2 tablespoons granulated sugar
1 teaspoon salt
1/2 teaspoon celery seed
1/4 teaspoon pepper
4 slices crisply cooked bacon, crumbled

Mix potatoes and onion in 3 1/2- to 6-quart crock pot. Mix remaining ingredients except bacon; pour into crock pot. Cover and cook on LOW for 8 to 10 hours or until potatoes are tender.

Stir in bacon.

Makes 6 servings.

Per serving: cal 160 , fat 2 g , sat fat 1 g , cho 5 mg , sod 470 mg , carb 35 g , fib 3 g , prot 4 g

3 WW points

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Roasted Garlic Potato Salad

2 1/2 pounds Yukon Gold potatoes, unpeeled,
cut into 1-inch chunks
1 tablespoon olive oil
4 medium garlic cloves, minced
1/2 cup soft tofu
2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
1/8 teaspoon salt, or to taste
1/8 teaspoon black pepper, or to taste

Preheat oven to 400 degrees F.

Spread potatoes on a sheet pan, sprinkle with olive oil and toss. Roast potatoes 25 minutes. Add garlic, toss and roast for 5 minutes more.

Put tofu, lemon juice and mustard in a blender and blend until smooth. Toss potatoes with dressing. Season with salt and pepper.

Serve warm, at room temperature or chilled.

Serves 8 - about 1/2 cup per serving.

3 WW points

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Tomato Shrimp Salad

2 tablespoons chopped fresh parsley
6 tablespoons sherry vinegar
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
2 garlic cloves, minced
3/4 pound cooked medium shrimp, peeled and deveined
2 cups diced tomato
1/2 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped red bell pepper

Combine the first 5 ingredients in a medium bowl; stir with a whisk until well-blended. Add shrimp and remaining ingredients, and toss gently. Cover and chill.

Servings: 8 - Serving size: 3/4 cup

Per serving: 78 Calories (kcal); 2g Total Fat; (26% calories from fat); 10g Protein; 5g Carbohydrate; 83mg Cholesterol; 167mg Sodium

Food Exchanges: 0 Grain (Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

2 WW points

______________________________________________________

Smorgasbord Fruit Salad

1 (20 ounce) can pineapple chunks
Sugar substitute (Splenda) equivalent to 2/3 cup sugar
2 tablespoons flour
1/4 cup orange juice
2 tablespoons lemon juice
Egg substitute equivalent to 1 egg
2 cups lite whipped topping
3 pints fresh strawberries, sliced
6 medium firm bananas cut into 1/2-inch pieces
6 cups green grapes
6 kiwifruit, peeled, halved and sliced

Drain pineapple, reserving juice; set pineapple aside.

In a saucepan combine sugar substitute and flour. Stir in the orange juice, lemon juice and reserved pineapple juice. Bring to a boil. Remove from the heat. Stir a small amount of hot mixture into egg substitute; return all to the pan; stirring constantly. Bring to a boil; cook and stir for 2 minutes or until thickened. Cool to room temperature; stirring several times, about 20 minutes.

Fold in whipped topping.

In a large bowl, combine remaining fruit and reserved pineapple. Add dressing; toss to coat. Serve immediately.

Serves 30 at 2 WW points per serving. Each serving is 3/4 cup.

One 3/4-cup serving equals: 81 calories 1 gm fat (1 gm saturated) 14 mg cholesterol 5 mg sodium 17.5 gm carbohydrate 2 gm fiber 1 gm protein

Exchanges: 11/2 fruit

2 WW points

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Apple Carrot Salad

4 large carrots, shredded
1 medium apple, chopped
1/3 cup raisins
1/4 cup plain nonfat yogurt
1/4 cup fat-free mayonnaise
2 teaspoons Dijon mustard
2 teaspoons lemon juice
1/8 teaspoon pepper
Artificial sweetener equivalent to 2 teaspoons sugar
1/3 cup shredded reduced-fat Cheddar cheese

In bowl, combine the carrots, apple, and raisins. In a small bowl, combine yogurt, mayonnaise, mustard, lemon juice, pepper and sweetener. Pour over carrot mixture and toss to coat. Stir in cheese.

Yield: 8 servings

One serving is 66 calories, 1 gm fat, 2 gm fiber - 1 WW point

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Farmer's Market Salad

1 medium zucchini
1 teaspoon fresh lemon juice
1/8 teaspoon table salt
1 piece corn on the cob, shucked
1 medium tomato, coarsely chopped
1 tablespoon red onion, coarsely chopped
3 tablespoons low fat vinaigrette, divided
1 small wheat pita, without pockets

Trim ends of zucchini. Using a cheese planer, thinly slice zucchini horizontally into long ribbons. With a knife, cut ribbons in half lengthwise to make long strips. Toss zucchini with lemon juice and salt; set aside on paper towels.

Cut kernels from corn and place in microwave safe bowl. Microwave corn kernels on HIGH for 1 minute just to remove "rawness." Corn should still be crisp.

Gently combine corn, tomato, onion and half of vinaigrette.

Toast pita bread and cut into bite-size triangles.

To serve, mound zucchini and pita triangles on each serving plate; top with corn mixture. Drizzle remaining vinaigrette over salad and serve.

Serves 2.

2 WW points per serving

______________________________________________________

Tuna Salad Nicoise

4 small new red potatoes, quartered
1/2 pounds green snap beans, trimmed
1/3 cups reduced-sodium, fat-free chicken broth
2 tablespoons red wine vinegar
2 teaspoons Dijon mustard
2 teaspoons olive oil
1/8 teaspoon table salt, or to taste
1/8 teaspoon black pepper, or to taste
4 leaves Boston lettuce
1 (6 ounce) can chunk white tuna in water, drained and flaked
2 tablespoons capers, drained
8 black olives, sliced in half

Place potatoes in a large saucepan and pour enough water over them to cover by 2 inches. Set pan over high heat and bring water to a boil. Reduce heat to medium and simmer 6 minutes. Add green beans and cook until potatoes are fork-tender and green beans are crisp-tender, about 1 to 2 minutes more; drain and transfer vegetables to a large bowl.

Meanwhile, in a small bowl, whisk together broth, vinegar, mustard and oil. Season to taste with salt and pepper. Add half of dressing to potatoes and green beans; toss to coat.

Place 1 lettuce leaf on each of 4 plates. Top each with 1/4 of potato-green bean mixture, then top with 1 1/2 ounces of tuna, 1/2 tablespoon of capers and 4 olive halves. Drizzle each with 1/4 of remaining dressing.

4 WW points

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Green Bean Chicken Salad

1/3 cup red wine vinegar or cider vinegar
1/4 cup minced fresh basil or 4 teaspoons dried basil
2 teaspoons granulated sugar
1/8 teaspoon salt
1 tablespoon plus 2 teaspoons olive or canola oil, divided
1 pound boneless skinless chicken breasts, cubed
1 pound fresh green beans, trimmed
2 plum tomatoes

In a large bowl, whisk the first 4 ingredients and 1 T. of the oil; set aside. In a nonstick skillet, saut? chicken in remaining oil over medium heat until juices run clear. Add to vinaigrette and toss to coat.

Place green beans in a steamer basket in a saucepan over 1-in. of water. Bring to a boil; cover and steam for 5 to 10 minutes or until crisp tender. Add to chicken mixture. Add tomatoes and toss to coat. Cover and refrigerate for at least 1 hour. Toss again before serving.

Serves 4.

One 1 1/4 cup serving equals: 225 calories 7 gm fat (1 gm saturated) 66 mg cholesterol 152 mg sodium 11 gm carbohydrate 5 gm fiber 28 gm protein

Exchanges: 3 very lean meat 2 vegetable 1 fat

5 WW points

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Celery Seed Slaw

8 cups shredded green cabbage
2 carrots, about 4 ounces, peeled and shredded
2/3 cup thinly sliced red onion
1 (6 ounce) green bell pepper, seeded and finely chopped
1/4 cup fat free mayonnaise
1/4 cup fat free plain yogurt
2 tablespoons malt or cider vinegar
1 teaspoon celery seeds
1/2 teaspoon spoonable sugar substitute or to taste
1/2 teaspoon salt, optional
Freshly ground pepper

Combine the cabbage, onion and bell pepper in a large bowl.

In a small bowl, whisk together the mayonnaise, yogurt, vinegar, celery seeds and sugar substitute. Spoon over the cabbage mixture and toss to coat evenly. Season with salt if using and pepper. Cover and refrigerate until ready to serve.

Serves 12.

0 WW points per serving

Per serving: 31 calories (6% calories from fat), 1 g protein, trace total fat (0 saturated fat), 7 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 52 mg sodium

Diabetic exchanges: 1 vegetable

______________________________________________________

Creamy Dilled Potato Salad

2 pounds small unpeeled red potatoes
1/4 cup packed fresh dill weed
1/4 cup packed fresh flat leaf parsley sprigs
1/4 cup sliced green onions
1 clove garlic, halved
1/2 cup nonfat buttermilk
1 tablespoon fresh lemon juice
1/8 teaspoon pepper
1/2 cup diagonally sliced celery
1/2 cup coarsely chopped red bell pepper

Place potatoes in a saucepan; cover with water, and bring to a boil. Cover, reduce heat, and simmer 15 minutes or until tender; drain. Set potatoes aside, and keep warm.

Position knife blade in food processor bowl. Drop dill weed, flat leaf parsley, green onions, and garlic halves through food chute with processor running; process 3 seconds or until minced. Add nonfat buttermilk, lemon juice, and pepper; process until smooth.

Cut potatoes in half. Combine potatoes, celery, and bell pepper in a large bowl. Add buttermilk mixture, tossing gently to coat.

Yield: 6 servings (serving size: 1 cup)

Calories 129 (2% from fat); Protein 4.6g; Fat 0.3g (Sat 0.1g, Mono 0g, Poly 0.1g); Carb 28.4g; Fiber 3.4g; Chol 1mg; Iron 2.7mg; Sodium 4.5mg; Calcium 68mg

2 WW points

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Sesame Jicama Salad

1/4 medium jicama, peeled and cut into
matchsticks, about 1 cup
1 cup snow peas, cut into thin strips
2 medium carrots, shredded
1 cup romaine lettuce, coarsely shredded
3 tablespoons red wine vinegar
2 tablespoons low sodium soy sauce
2 tablespoons water
4 teaspoons honey
1/4 teaspoon toasted sesame oil
1 teaspoon sesame seeds

In a salad bowl, combine jicama, snow peas, carrots and lettuce; toss gently. In a cup, stir together vinegar, soy sauce, water, honey and sesame oil. Pour over salad; toss and sprinkle with sesame seeds.

Serves 4, about 1 cup per serving.

1 WW point per serving

______________________________________________________

Creamy Dilled Potato Salad

2 pounds small unpeeled red potatoes
1/4 cup packed fresh dill weed
1/4 cup packed fresh flat leaf parsley sprigs
1/4 cup sliced green onions
1 clove garlic, halved
1/2 cup nonfat buttermilk
1 tablespoon fresh lemon juice
1/8 teaspoon pepper
1/2 cup diagonally sliced celery
1/2 cup coarsely chopped red bell pepper

Place potatoes in a saucepan; cover with water, and bring to a boil. Cover, reduce heat, and simmer 15 minutes or until tender; drain. Set potatoes aside, and keep warm.

Position knife blade in food processor bowl. Drop dill weed, flat leaf parsley, green onions, and garlic halves through food chute with processor running; process 3 seconds or until minced. Add nonfat buttermilk, lemon juice, and pepper; process until smooth.

Cut potatoes in half. Combine potatoes, celery, and bell pepper in a large bowl. Add buttermilk mixture, tossing gently to coat.

Yield: 6 servings (serving size: 1 cup)

Calories 129 (2% from fat); Protein 4.6g; Fat 0.3g (Sat 0.1g, Mono 0g, Poly 0.1g); Carb 28.4g; Fiber 3.4g; Chol 1mg; Iron 2.7mg; Sodium 4.5mg; Calcium 68mg

2 WW points

______________________________________________________

Blue Cheese and Pear Salad

1 bunch arugula, torn
1 head romaine lettuce, torn
3 medium pears, cored and thinly sliced
1/2 cup buttermilk
1/2 cup blue cheese
1 medium garlic cloves, minced
1/4 teaspoon ground black pepper
3 tablespoons chopped walnuts, toasted

Divide arugula and romaine among six plates. Arrange pears on greens.

Combine buttermilk, cheese, garlic and pepper.

Toss salad in dressing. Sprinkle with walnuts and serve.

Serves 6.

2 WW points per serving
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couponqueen
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Joined: 14 Mar 2006
Posts: 8982
Location: Utah

PostPosted: Mon Jan 12, 2009 7:32 pm    Post subject: Reply with quote

Beverages

______________________________________________________

Frozen Berry Shake
Ingredients:
1 cup frozen mixed berries (should be about 80 cal/cup)
1/3 cup splenda
2 cups Crystal light juice (prepared) You can use either Raspberry, >strawberry, or fruit juice flavors.

In a blender, combine the frozen berries, splenda and crystal light juice and blend until you reach a smoothie consistency. Add more juice if it's not blending smoothly. This will make 1 serving.

Frozen berries = 1pt
Splenda = 0pt
Crystal light juice = 0pt

1pt per serving

______________________________________________________

2 Point Shake

1 cup skim milk
2 tablespoons fat-free, sugar-free pudding mix - any flavor
1 tablespoon Cool Whip
1 teaspoon vanilla extract
8 ice cubes

Put all into a blender and process until smooth and thick.

Serves 1 - 2 WW points

______________________________________________________

Chocolate Fudge Shakes

2 cups ice cold skim milk
1 package Jell-o Chocolate Fudge Instant Pudding & Pie Filling,
fat-free, sugar-free, reduced calorie
2 cups crushed ice

Pour milk into blender container. Add remaining ingredients and cover. Blend at high speed for 15 seconds or until smooth. Mixture thickens as it stands. Thin with additional milk, if desired.

Makes: 4 portions - 1 WW point per portion

______________________________________________________

Vanilla Soda

1 teaspoon Watkins Pure Vanilla Extract *
1 1/2 teaspoons sugar, or equivalent artificial sweetener
8 fluid ounces (1 cup) club soda
1 scoop vanilla ice cream

Place vanilla extract and sugar in bottom of each glass being prepared; stir to mix. Pour in club soda, stirring gently to blend. Carefully add a scoop of ice cream to each glass. Serve with a straw of long spoon.

______________________________________________________

Caramel Apple Milkshakes

3 cups frozen vanilla yogurt
3/4 cup 1% low-fat milk
1/2 cup applesauce
1 teaspoon cinnamon
1/4 cup caramel topping

Place the yogurt, milk, cinnamon, and topping in a blender. Cover and blend until smooth. Pour into 6 glasses. Serve immediately.

Makes 6 glasses - 4 WW points per serving

Per serving = 179 calories, 4 gm fat, 4 mg cholesterol, 126 mg sodium, 32 gm carbohydrate, 0 gm fiber, 4 gm protein

______________________________________________________

Rhubarb Iced Tea

Posted by FootsieBear at anonymous 8/23/2001 4:31 am

Source: (WW magazine July-August) - Posted by Marilou at TSR

3 cups chopped rhubarb
3 cups water
2 tablespoons honey
1 cinnamon stick
1 to 3 tablespoons lemon juice
Mint or lavender sprigs - optional

Place rhubarb, water, honey and the cinnamon stick in a large pot. Bring to boil. Let simmer for 15 minutes. After 10 minutes, take out the cinnamon stick. Remove from heat and let steep for 1 hour.

Pour through a fine strainer without squeezing. It will become cloudy. Refrigerate for 2 hours before tasting. Add the lemon juice to taste, and the sprigs, if you like.

______________________________________________________

Banana Smoothie

Ingredients
2 medium bananas, coarsely chopped
2 cups skim milk (or low-fat milk)
1 tablespoon honey
1/2 cup low-fat yogurt
1/4 cup sunflower seeds
1 tablespoon wheat germs
1/4 teaspoon ground cinnamon

Preparation
1. Using a blender or food processor, process all ingredients until smooth.
2. Note: For a thicker consistency, use frozen bananas (or add ice cubes to the blender).

Servings: 4

Nutritional information for one serving:
WW points: 4
Calories: 196
Calories from fat: 50
Total fat: 5.6g
Cholesterol: 4mg
Sodium: 95mg
Total carbs: 29.5g
Dietary fiber: 2.8g
Protein: 9.6g
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