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Weight Watchers Recipes
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couponqueen
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Joined: 14 Mar 2006
Posts: 8983
Location: Utah

PostPosted: Mon Jan 12, 2009 7:33 pm    Post subject: Reply with quote

Cheese Dishes

______________________________________________________

Cheesy Enchiladas

Submitted to anonymous by Deb Gibson.

1 (8 ounce) package fat-free cream cheese, softened
1 (8 ounce) package fat-free shredded Cheddar cheese
1/4 cup sliced green onions (I used a full cup)
6 (6-inch) flour tortillas
1 cup thick n' chunky salsa

Beat cream cheese with electric mixer on medium speed until smooth. Add 1 cup of Cheddar cheese and onions, mixing until blended.

Spread 1/4 cup cream cheese mixture down center, roll and place seam side down in 11 x 7-inch baking dish. Make sure to spray the pan with Pam. Pour salsa over tortillas. Sprinkle with remaining cheese. Cover with foil. Bake at 350 degrees F for 25 minutes or until thoroughly heated.

Serves 6 - 4 WW points each serving

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Basil Cheese Triangles

1 pound shredded Monterey jack cheese
2 eggs, slightly beaten
1/4 cup basil leaves, finely chopped
1/4 teaspoon white pepper
16 ounces phyllo dough, thawed
1/3 cup butter

Heat oven to 400 degrees F. Grease a cookie sheet.

Crumble Feta cheese into small bowl; mash with fork. Stir in eggs, basil and white pepper until well mixed.

Cut a stack of phyllo sheets lengthwise into 2-inch strips. Cover with plastic wrap, then with damp towel to prevent them from drying out.

Place 1 level teaspoon cheese mixture on end of 1 strip; fold phyllo strip end over end, in triangular shape, to opposite end. Place on cookie sheet. Repeat with remaining strips and cheese mixture. Brush butter over triangles.

Bake 12 to 15 minutes or until puffed and golden. Serve warm.

Makes 6 dozen (72).

1 WW point

Per serving: 52 Calories (kcal); 3g Total Fat; (75% calories from fat); 2g Protein; trace Carbohydrate; 13mg Cholesterol; 74mg Sodium
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Joined: 14 Mar 2006
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PostPosted: Mon Jan 12, 2009 9:36 pm    Post subject: Reply with quote

Seafood

______________________________________________________

Lemon Baked Fish

1 pound haddock or flounder fillets, fresh or frozen
1 tablespoon butter or margarine
4 teaspoons lemon juice
1 teaspoon grated lemon rind
1/8 teaspoon salt
Dash of pepper
1/8 teaspoon rosemary

If frozen, thaw the fish overnight in the refrigerator.

Preheat oven to 350 degrees F.

Place lemon rind in a bowl.

Cut the lemon and squeeze. Measure 4 teaspoons juice and place in a bowl.

Measure butter, salt, pepper and rosemary and add to bowl. Microwave or place in oven until butter is melted. Mix well.

Divide the fish into 6 servings and place in a single layer in a baking dish.

Pour the butter seasoning mixture evenly over the fish.

Bake for 25 minutes or until the fish flakes easily.

Makes 5 (2.7 ounce) servings

Calories 83.6; Calories from fat 25.8%; Fat 2.4g; Carbohydrates 0.4g; Fiber 0.1g; Protein 14.4g; Sodium 115mg

2 WW points

______________________________________________________
INGREDIENTS:

* 1 Tablespoon olive oil
* 3 onions, chopped
* 6 garlic cloves, chopped
* 1 (28-ounce) can diced tomatoes
* 1/4 cup dry red wine
* 2 Tablespoons chopped fresh oregano, or 2 teaspoons dried
* 1/2 teaspoon crushed red pepper flakes
* 1/2 teaspoon salt
* 1/4 teaspoon sugar
* 1/4 teaspoon coarse-ground black pepper
* 1 lobster tail (about 1/2 pound)
* 1 pound large shrimp, peeled and deveined
* 3/4 pound dried linguine
* 1/4 cup chopped fresh parsley

PREPARATION:
Heat olive oil in very large nonstick skillet over medium-high heat, then add onions and garlic.
Saute 10 minutes until golden. Add tomatoes, wine, oregano, crushed pepper, salt, sugar, and ground pepper; bring to a boil. Reduce heat and simmer, uncovered, 15 minutes until flavors are blended and sauce is slightly thickened.

Meanwhile, remove meat from lobster tail and cut it into 1/2-inch pieces. (To pry meat out, cut away soft undercover with scissors and ease away meat from shell with your fingers.) Add lobster and shrimp to sauce and simmer, uncovered, 5 minutes until just opaque.

Meanwhile, cook linguine according to package directions; drain and place in a large serving bowl. Toss at once with sauce and sprinkle with parsley.

Per serving: 7 points, 375 calories, 9 percent calories from fat, 25 grams protein, 58 grams carbohydrates, 5 grams total fiber, 4 grams total fat, 1 gram saturated fat, 98 milligrams cholesterol, 641 milligrams sodium.

Yield: 6 servings

______________________________________________________

Shrimp Scampi

4 teaspoons olive oil
1 1/4 pounds medium, shrimp, peeled (tails left on) and deveined
6-8 garlic cloves, minced
1/2 cup low sodium chicken broth
1/2 cup dry white wine
1/4 cup fresh lemon juice
1/4 cup plus 1 tablespoon minced parsley
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
4 lemon slices

In a large nonstick skillet, heat the oil. Saut? the shrimp until just pink, 2-3 minutes. Add the garlic and cook stirring constantly, about 30 seconds. With a slotted spoon transfer the shrimp to a platter, keep hot.

In the skillet, combine the broth, wine, lemon juice, 1/4 cup of the parsley, the salt and pepper; bring to a boil. Boil, uncovered, until the sauce is reduced by half; spoon over the shrimp.

Serve garnished with the lemon slices and sprinkled with the remaining tablespoon of parsley.

Makes 4 servings.

Per serving: 184 Calories, 6 gm total Fat, 1 g Saturated Fat, 219 mg Cholesterol, 404 mg sodium, 3 g Total Carbohydrate, 0 g Dietary Fiber, 24 g Protein, 58 mg Calcium

4 WW points per serving

______________________________________________________

Shrimp Jambalaya

Source: Cooking Light

1 teaspoon olive oil
2 ounces turkey kielbasa, halved lengthwise and sliced
1/2 cup onion, minced
1/2 cup green bell pepper, diced
1/2 cup long-grain rice, uncooked
1/8 teaspoon salt
1/8 teaspoon dried thyme
1/8 teaspoon black pepper
1/8 teaspoon ground red pepper
1 cup water
1 (10.5 ounce) can low-salt chicken broth
1 (14.5 ounce) can diced tomato, undrained
1/2 pound medium shrimp, peeled
1/8 teaspoon hot sauce
1 tablespoon fresh parsley, chopped

Heat oil in a medium saucepan over medium heat. Add kielbasa, onion, and bell pepper; saut? 5 minutes or until vegetables are tender. Add rice; saut? 2 minutes. Add salt and next 3 ingredients; saut? 1 minute.

Add water, broth, and tomatoes; bring to a boil. cover, reduce heat and simmer 15 minutes or until rice is tender.

Stir in shrimp and hot sauce; cover and cook 5 minutes or until shrimp are done. Remove from heat; stir in parsley.

Yield: 2 servings (serving size: 2 cups) - 9 WW points per serving

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Crab Cakes

2 cups fresh crabmeat
2 cups soft bread crumbs (4 slices)
1 egg
2/3 cup light mayonnaise
1/3 cup each chopped celery, green pepper and onion
1/2 tablespoons seafood seasoning
1 tablespoon parsley
2 teaspoons lemon juice
1/4 teaspoon black pepper
1/2 cup dry bread crumbs

In a large bowl, combine all ingredients. Shape into 8 patties. Broil for 5 minutes each side or until golden brown.

Serves 4 (two crab cakes per serving) - 3.75 WW points each

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WW Shrimp Fandango

1 tablespoon peanut oil
1/4 cup yellow bell pepper, large dice
1/4 cup red bell pepper, large dice
1 clove garlic, minced
10 ounces large shrimp, shelled and deveined
1/4 cup dry vermouth
1/2 cup Chinese snow peas, steamed until tender crisp
1/2 cup julienne cut carrots, steamed until tender crisp
1/2 cup scallions, sliced
Dash of salt
Dash of hot sauce

In a 10-inch skillet heat oil over medium heat; add and garlic and saut? until peppers are tender, about 2 minutes. Increase heat to high; add shrimp and cook, stirring constantly, until shrimp begin to turn pink, about 2 minutes. Add vermouth; continue to stir and cook until liquid is reduced, about 2 minutes. Add remaining ingredients; cook, stirring constantly, until heated through.

May be served over hot rice or rice noodles if desired.

Serves 2.

______________________________________________________

Tuna Patties

2 (6 ounce) cans water packed tuna, drained and flaked
3 egg whites
3 tablespoons seasoned dried bread crumbs
4 scallions, thinly sliced
2 tablespoons minced parsley
Black pepper to taste

In a medium bowl, combine the tuna, egg whites, bread crumbs, scallions/onions, parsley and pepper. Shape the mixture into 4 equal patties.

Spray a large nonstick skillet with nonstick cooking spray and preheat it. Add the patties and cook until golden brown and heated through (approximately 5 minutes on each side).

Makes 4 patties.

Per Serving: 137 cal, 1g tot fat, 0g Sat Fat, 32mg Cholesterol, 462mg Sodium, 5g total Carb, 1g Fiber, 26g Protein, 24mg Calcium

3 WW points

______________________________________________________

Baked Coconut Shrimp

1 1/2 pounds extra large shrimp, defrosted, shelled
and deveined, rinsed and patted dry
1/3 cup cornstarch
1/2 teaspoon ground red pepper
Dash of salt
1 tablespoon honey
1 tablespoon freshly squeezed lime juice
1/3 cup egg whites
3/4 cup coconut

Preheat oven to 425 degrees F. Lightly spray a large baking sheet with butter flavored cooking spray.

In a small bowl combine cornstarch, pepper and salt.

In a small microwave safe dish heat up honey for about 30-45 seconds. Add lime juice to honey and stir. Slowly add in egg whites and continue to stir.

Place coconut in a thin layer on a pie plate or flat dish.

Take each shrimp and first dip into cornstarch mixture, then in egg white mixture and finally roll in the coconut.

Place on the baking sheet and lightly spray with butter cooking spray. Bake 10-15 minutes or until shrimp is pink and the coconut is lightly toasted.

Per Serving (excluding unknown items): 230 Calories; 10g Fat (42.3% calories from fat); trace Protein; 31g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 96mg Sodium

Exchanges: 1 Grain (Starch); 1/2 Other Carbohydrates

3 servings at 5 WW points each or 2 servings at 7 WW points each

______________________________________________________

Garlic Lover's Shrimp

1 tablespoon olive oil
1/4 teaspoon crushed red pepper
8 garlic cloves, minced
1 bay leaf
1 1/2 pounds large shrimp, peeled and deveined
1/4 teaspoon salt
1/2 cup dry white wine
2 tablespoons minced fresh parsley
1/4 teaspoon dried thyme

Heat oil in a large nonstick skillet over medium-high heat. Add pepper, garlic, and bay leaf; saut? 30 seconds. Add shrimp and salt; saut? 3 minutes. Remove shrimp from skillet. Add wine, parsley, and thyme; bring to a boil, and cook until reduced to 1/4 cup (about 1 minute). Return shrimp to skillet; toss to coat. Discard bay leaf.

Serves 4.

Nutritional information: calories: 177 carbohydrates: 3.8 g cholesterol: 194 mg fat: 5.6 g sodium: 340 mg protein: 26.4 g calcium: 84 mg iron: 3.5 mg fiber: 0.2 g

4 WW points

______________________________________________________

Crab Quiche

6 servings, 3 points per serving

1 (8 ounce) package Louis Kemp Crab Delights, flaked
3/4 cup Sargento Light Shredded Mexican Cheese
1/2 (8 ounce) package fat free cream cheese, cut into 1/4-inch cubes
1/4 cup sliced green onions
1/2 teaspoon salt
1/2 teaspoon basil
1/2 cup Reduced Fat Bisquick
1 cup skim milk
1/2 cup Egg Beaters

Mix Crab Delights, shredded cheese, cream cheese, onions, salt and basil in a medium bowl. Spread mixture into the bottom of a 9-inch pie plate sprayed with nonstick cooking spray.

Beat remaining ingredients with an electric mixer for 1 minute. Pour over crab mixture. Bake at 375 degrees F for about 40-45 minutes.

______________________________________________________

Baked Stuffed Shrimp

3 whole green onions, minced
2 cloves minced garlic
1 teaspoon parsley
1/4 teaspoon thyme
2 tablespoons sun-dried tomatoes, not in oil, cut into bits
3/4 cup fresh bread crumbs
1 tablespoon grated Parmesan cheese
1 pound large shrimp, peeled, deveined and butterflied
Salt and pepper, to taste

Saute onions, garlic, parsley and thyme in skillet, sprayed with nonstick cooking spray until onions become soft.

Preheat oven to 450 degrees F.

Lay shrimp in sprayed baking dish, cut side down, with tail shells pointing up. Spread a layer of stuffing over the flattened portion of each shrimp, mounding it slightly in the center.

Bake until the shrimp are pink and the stuffing is well browned, about 10 to 12 minutes. Garnish with lemon wedges if desired.

Serves 4. Serving size: 1/4 recipe

Per Serving: 160.4 Calories, 2.1g Fat, 3.5g Fiber

3 WW points

______________________________________________________

Crunchy Oven Fried Fish

1 pound cod fillets
1/4 cup all-purpose flour
1/4 teaspoon salt
1/4 teaspoon lemon pepper
1 egg white
1/4 cup dry bread crumbs
1/4 cup cornmeal
1 1/2 teaspoons lemon peel, grated
1/2 teaspoon basil

Cut fish into serving-size pieces.

In a shallow dish, combine flour, salt and lemon pepper and set aside.

Beat egg white until frothy and set aside.

Combine bread crumbs, cornmeal, lemon peel and basil. Dip one side only of fish fillets into flour mixture, shaking off excess. Dip into egg white, then coat with bread crumbs.

Spray a shallow baking pan with nonstick cooking spray. Place fillets in baking pan coating side up, tucking under any thin edges.

Bake at 450 degrees F for 6 to 12 minutes or until fish flakes easily with a fork.

Serves 4.

3 WW points

______________________________________________________

Sweet and Sour Shrimp

1 medium onion, coarsely chopped
1 medium green bell pepper, coarsely chopped
3/4 cup ketchup (no salt added)
Grated peel and juice of 1/2 lemon
1 tablespoon cornstarch
3 tablespoons brown sugar
1/2 cup fresh squeezed orange juice
1/4 teaspoon ground ginger or 2 teaspoons freshly
grated ginger root
3 oranges, peeled, cut into bite-size pieces
20 small to medium cooked shrimp, with tails and
shells removed (about 7 ounces)
3 cups cooked rice (no salt added)
Chopped cilantro or parsley

In large nonstick skillet, sprayed with no-stick cooking spray, cook onion and green pepper over medium-high heat until tender but not browned. Add ketchup, lemon peel and juice. Blend cornstarch and sugar with orange juice and ginger; add to sauce. Cook, stirring until thickened.

Add orange pieces and shrimp; heat. Serve over hot cooked rice. Sprinkle with chopped cilantro.

Serve with lemon wedges, if desired.

Serves 4.

One serving equals: 365 calories (3% from fat, 1% from saturated fat), 14 g protein, 1 g fat, 77 g carbohydrate, 81 mg cholesterol, 110 mg sodium, 4 g dietary fiber

7.4 WW points

______________________________________________________

Sunshine Halibut

1/3 cup chopped onion
1 garlic clove, minced
2 tablespoons minced fresh parsley
1/2 teaspoon grated orange peel
4 (4 ounce) halibut steaks or fillets
1/4 cup orange juice
1 tablespoon lemon juice
1/8 teaspoon salt
1/4 teaspoon lemon-pepper seasoning

In a nonstick skillet coated with nonstick cooking spray, saut? onion and garlic until tender; remove from the heat. Stir in parsley and orange peel.

Place halibut in an 8-inch square baking dish coated with nonstick cooking spray. Top with onion mixture. Combine orange and lemon juices; pour over fish. Sprinkle with salt and lemon-pepper.

Cover and bake at 400 degrees F for 15-20 minutes or until fish flakes easily with a fork.

Serves 4.

One serving equals 142 calories, 3 g fat (trace saturated fat), 36 mg cholesterol, 163 mg sodium, 4 g carbohydrate, trace fiber, 24 g protein

Exchanges: 3 very lean meat, 1 vegetable

3.5 WW points

______________________________________________________

Tex Mex Tuna Casserole

2 cups canned tuna in water, drained and flaked
2 cups low fat cottage cheese
3/4 cup sour cream
1/4 cup diced red onion
1/4 cup canned chile peppers, diced
2 tablespoons salsa
3 cups cooked noodles. drained
12 saltine cracker squares, crumbled
1/8 cup dry roasted unsalted cashews, chopped

Preheat oven to 350 degrees F. Coat a 2-quart baking dish with nonstick spray.

In large bowl, combine tuna, cottage cheese, sour cream, red onion, chiles, salsa and noodles.

Turn into prepared baking dish.

Combine crackers and cashews and sprinkle over top.

Bake uncovered for 30 minutes.

Makes 8 servings.

Serving size (1/8 recipe)

Per serving: 242 Calories, 7g Fat, 1g Fiber

5 WW points

______________________________________________________

Glorified Salmon

1 (16 ounce) can salmon, drained, boned and flaked
2 cups fresh bread crumbs
1 small onion, finely chopped
1/2 cup Cheddar cheese, shredded
1/2 cup fresh parsley, finely snipped
2 tablespoons pimiento
3 eggs
1 cup skim milk
1/4 cup lemon juice
Salt and pepper to taste

Combine salmon, bread crumbs, onion, cheese, parsley, and pimiento in a large bowl; work with your hands or a spoon to mix.

Beat together the eggs, milk, lemon juice, salt, and pepper. Pour and stir into the salmon mixture.

Turn into a greased 1 1/2 quart casserole. Place salmon casserole in a baking dish that contains 1 inch of hot water.

Bake at 350 degrees F for 1 hour or until knife inserted in middle comes out clean.

Serves 10.

Exchange per 1 serving: 1 3/4 medium-fat meat, 1/3 bread Calories 148, carbohydrates 5 g

3 WW points

Source: Complete Diabetic Cookbook

______________________________________________________

Garlicky Lemon Scallops

1 tablespoon olive oil
1 1/4 pounds sea scallops, dried with paper towels *
2 tablespoons all-purpose flour
1/4 teaspoon salt
4-6 garlic cloves, minced
1 scallion or large shallot, finely chopped
Pinch of ground sage
Juice of one lemon (2-3 tablespoons)
2 tablespoons chopped parsley

* Be sure to pat scallops dry before you mix them with flour and salt. so that they won't soak up too much flour.

In large nonstick skillet, heat the oil.

In medium bowl, toss scallops with flour and salt. Transfer scallops to skillet; add garlic, scallions and sage. Saute until scallops are just opaque, 3-4 minutes. Stir in lemon juice and parsley; remove from heat and serve at once.

Makes 4 servings.

Per serving: 187 calories, 5 g. fat, 1 g. fiber

4 WW points

______________________________________________________

Sicilian Cod

3 3/4 teaspoons olive oil, divided
4 1/2 cups sliced onion
3/4 cup red bell pepper strips
3 tablespoons golden raisins
3 tablespoons balsamic vinegar
3 teaspoons brown sugar
3/8 teaspoon salt
1/8 teaspoon pepper
6 (6 ounce) cod fillets
Olive oil-flavored cooking spray to coat baking dish
1 1/2 tablespoons Italian-seasoned breadcrumbs
1/8 teaspoon salt

Preheat oven to 450 degrees F.

Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and the next 6 ingredients (onion through pepper). Cover and cook 10 minutes or until onion is wilted, stirring occasionally. Set aside; keep warm.

Place fillets in a shallow baking dish coated with cooking spray. Brush fillets with 1/2 teaspoon oil; sprinkle with breadcrumbs and 1/8 teaspoon salt.

Bake at 450 degrees F for 12 minutes or until fish flakes easily when tested with a fork. Serve the onion mixture with fish.

Servings: 6

Serving size: 5 ounces fish and 1/2 cup topping

Per serving: 232 Calories (kcal); 4g Total Fat; (16% calories from fat); 32g Protein; 16g Carbohydrate; 73mg Cholesterol; 346mg Sodium

Food Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 1/2 Fat; 0 Other Carbohydrates

5 WW points

______________________________________________________

Salmon Potato Pie

Source: The Ottawa Citizen

1 tablespoon soft margarine
1 1/2 tablespoons all-purpose flour
1 cup 1% milk
3 tablespoons chopped green onion
1 cup flaked, cooked or canned salmon, drained and rinsed
1 cup frozen peas, thawed
1/4 cup grated light old Cheddar-style cheese
Salt and freshly grated pepper, to taste

Topping
2 1/2 cups leftover mashed potatoes (made from
about 4 medium potatoes)
1 % milk, if necessary
1 egg white, beaten

Preheat oven to 400 degrees F.

Melt the margarine over medium heat in a medium saucepan. Stir in the flour and cook, stirring, for about 1 minute. Gradually add milk and continue cooking, stirring constantly, until the sauce is smooth and thickened, 3-4 minutes Stir in green onions, salmon peas and cheese; mix gently. Season to taste with salt and pepper. Spoon into 9-inch pie plate.

Check mashed potatoes for spreadability. If too firm, mix in milk a little at a time to lighten unmashed potatoes. Spoon over the salmon mixture and, using a fork, spread evenly to cover. brush with beaten egg white. Bake for 15 minutes or until heated through. Brown top under broiler for 2 min if necessary.

Serves 4.

Per serving nutritional information: Calories: 259; Protein:16g; Fat: 8g; Carbs: 31g; Fiber: 4g

5 WW points

______________________________________________________

Barbecue Roasted Salmon

1/4 cup pineapple juice
2 tablespoons fresh lemon juice
4 (6 ounce) salmon fillets
2 tablespoons brown sugar
4 teaspoons chili powder
3/4 teaspoon cumin
1/2 teaspoon salt
1/4 teaspoon cinnamon
Cooking spray
Lemon wedges (optional)

Combine first 3 ingredients in a zip-type plastic bag, seal and marinate in refrigerator 1 hour, turning occasionally.

Preheat oven to 400 degrees F.

Remove fish from bag; discard marinade. Combine sugar and next 5 ingredients in a bowl. Rub over fish. Place in an 11 x 7-inch baking dish coated with cooking spray. Bake for 12 minutes or until fish flakes easily when tested with a fork. Serve with lemon, if desired.

Serves 4.

Per serving: 314 calories, 14.7 g fat, 35.3 g protein, 9 g carbohydrates, 1 g fiber, 111 mg cholesterol, 1.5 mg iron, 405 mg sodium, 30 mg calcium

7 WW points
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PostPosted: Mon Jan 12, 2009 9:43 pm    Post subject: Reply with quote

Seafood (continued)

______________________________________________________

Crab Noodles Romanoff

3 cups cooked noodles
1 1/2 cups 2% fat cottage cheese
2 teaspoons dried onion
1 tablespoon Worcestershire sauce
1/2 teaspoon salt
3 ounces grated Cheddar cheese
1 clove minced garlic
16 ounces crab meat

Mix all ingredients except Cheddar cheese. Place in 9 x 13-inch baking dish. Top with cheese.

Bake at 325 degrees F for 40 minutes.

6 servings per pan - 6 points
8 servings per pan - 4.5 points

Per serving: 214 Calories (kcal); 5g Total Fat; (23% calories from fat); 23g Protein; 17g Carbohydrate; 65mg Cholesterol; 579mg Sodium1 g fiber

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

______________________________________________________

Citrus Scallops

1/2 pound bay or sea scallops, cut into 1-inch pieces
1 tablespoon chopped chives
1 tablespoon freshly squeezed lemon
1 tablespoon freshly squeezed lime juice
1 tablespoon whipped butter, melted
1/8 teaspoon paprika

Preheat broiler.

In a 1-quart flameproof shallow casserole combine all ingredients.

Broil until scallops are golden brown, about 3 minutes.

Serves 2.

Serving size: 1/2 of recipe per serving: 130 Calories, 19 g Protein, 4 g Fat, 4 g Carbohydrate, 212 mg Sodium, 45 mg Cholesterol, Trace Dietary Fiber

3 WW points

Source: Dottie's Weight Loss Zone

______________________________________________________

Crispy Parmesan Orange Roughy

2/3 cup whole wheat bread crumbs
1/4 cup Parmesan cheese
1/2 teaspoon paprika
4 (6 ounce) orange roughy fillets
1/4 cup skim milk

Preheat oven to 450 degrees F. Coat a baking sheet with nonstick spray.

Mix first four ingredients together in a shallow dish. Dip fillets into milk, then coat them with crumb mixture.

Place fillets on the prepared baking sheet, and bake for 8-10 minutes, or until coating is browned and fish flakes easily with a fork.

Serves 4.

4 WW points

______________________________________________________

Bourbon Bacon Scallops

3 tablespoons minced green onions
2 tablespoons bourbon
2 tablespoons maple syrup
1 tablespoon low-sodium soy sauce
1 tablespoon Dijon mustard
1/4 teaspoon pepper
24 large sea scallops (about 1 1/2 pounds)
6 slices turkey bacon (4 ounces)
Cooking spray
2 cups cooked rice

Combine first 6 ingredients in a bowl; stir well. Add scallops, stirring gently to coat. Cover and marinate in refrigerator 1 hour, stirring occasionally.

Remove scallops from bowl, reserving marinade. Cut each slice of bacon into 4 pieces. Wrap bacon piece around each scallop (bacon might only wrap halfway around scallops if they are very large). Thread scallops onto 4 (12-inch) skewers, leaving some space between scallops so bacon will cook.

Place skewers on a broiler pan coated with cooking spray; broil 8 minutes or until bacon is crisp and scallops are done, basting occasionally with reserved marinade (cooking time will vary greatly with size of scallops).

Serves 4.

Per serving: 287 Calories; 5g Fat (16% calories from fat); 16g Protein; 38g Carbohydrate; 42mg Cholesterol; 538mg Sodium

6 WW points

Source: Cooking Light

______________________________________________________

Crunchy Garlic Broiled Halibut

1/3 cup chopped flat-leaf parsley
2 tablespoons olive oil
3 garlic cloves
6 (6 ounce) halibut steaks
1/4 cup plus 1 1/2 teaspoons plain dried bread crumbs

Preheat broiler. Line baking sheet with foil.

In mini food processor, combine parsley, oil, garlic, and 1 tablespoon plus 1 1/2 teaspoons water; process until finely chopped. Transfer mixture to small bowl.

Place fish on prepared baking sheet; spread each fish steak with thin layer of parsley mixture; reserve remaining mixture.

Broil fish 4 inches from heat, 3 minutes. Remove fish from broiler; leave broiler on.

Add bread crumbs to remaining parsley mixture; stir to combine. Pat an equal amount of bread crumb mixture onto each fish steak; broil 3 minutes longer, until fish flakes easily when tested with fork.

Serves 6.

5 WW points

______________________________________________________

Pan Seared Red Snapper

2 (4 ounce) fillets red snapper
1 tablespoon olive oil
1 lemon, juiced
2 tablespoons rice wine vinegar
1 teaspoon Dijon mustard
1 tablespoon honey
1/4 cup chopped green onions
1 teaspoon ground ginger

Rinse snapper under cold water, and pat dry.

In a shallow bowl, mix together olive oil, lemon juice, rice vinegar, mustard, honey, green onions, and ginger.

Heat a nonstick skillet over medium heat. Dip snapper fillets in marinade to coat both sides, and place in skillet. Cook for 2 to 3 minutes on each side.

Pour remaining marinade into skillet. Reduce heat, and simmer for 2 to 3 minutes, or until fish flakes easily with a fork.

Serves 2.

Nutrition: Calories 225 Protein 24.1g Total Fat 8.7g Sodium 143mg Cholesterol 41mg Carbohydrates 16.3g Fiber 3g

5 WW points

______________________________________________________

Greek Style Scampi

1 teaspoon olive oil
5 cloves garlic, minced
2 (28 ounce) cans whole tomatoes, drained and chopped
1/2 cup fresh parsley, chopped and divided
1 1/4 pounds large shrimp, peeled and deveined
1 cup feta cheese, crumbled
2 tablespoons fresh lemon juice
1/4 teaspoon freshly ground black pepper

Preheat oven to 400 degrees F.

Heat oil in a large Dutch oven over medium heat. Add garlic; saut? 30 seconds. Add tomatoes and 1/4 cup parsley. Reduce heat; simmer 10 minutes.

Add shrimp; cook 5 minutes. Pour mixture into a 13 x 9-inch baking dish; sprinkle with cheese.

Bake for 10 minutes.

Sprinkle with 1/4 cup parsley, lemon juice and pepper.

Yield: 6 servings.

5 WW points per serving

Source: Cooking Light

______________________________________________________

Buffalo-Style Catfish Strips with Ranch Dressing

Source: Cooking Light - September 2002

2 tablespoons all-purpose flour
1 teaspoon garlic powder
1 teaspoon paprika
1/2 teaspoon onion powder
1/2 teaspoon salt
1/8 teaspoon ground red pepper
2 large egg whites, lightly beaten
1 1/2 cups coarsely crushed cornflakes
1 pound catfish fillets, cut into 1/2-inch strips
Cooking spray
1/3 cup hot sauce (such as Crystal)
1 teaspoon hot pepper sauce (such as Tabasco)
1/2 teaspoon Worcestershire sauce
1 tablespoon butter
1/2 cup fat-free ranch dressing
4 celery stalks, cut into 1/4 x 3-inch sticks
4 carrots, cut into 1/4 x 3-inch sticks

Preheat oven to 400 degrees F.

Combine first 6 ingredients in a shallow dish, stirring with a whisk. Place egg whites in a shallow dish. Place cornflakes in a shallow dish.

Working with one fish strip at a time, dredge in flour mixture. Dip in egg whites; dredge in cornflakes. Place on a baking sheet coated with cooking spray. Repeat procedure with remaining fish strips, flour mixture, egg whites, and cornflakes. Lightly coat fish strips with cooking spray. Bake at 400 degrees F for 10 minutes or until done, turning once.

Combine hot sauce, pepper sauce and Worcestershire sauce in a small saucepan; bring to a boil. Reduce heat, and simmer 1 minute. Remove from heat; stir in butter. Drizzle hot sauce mixture over fish. Serve with ranch dressing, celery, and carrots.

Yield: 8 servings

Serving size: 2 ounces fish, 1/2 celery stalk, 1/2 carrot, and 1 tablespoon dressing)

183 cal, 6.2g fat, 12.5g pro, 19.2g carb, 2g fiber, 31mg chol, 3mg iron, 618mg sod, 34mg calc

4 WW points

______________________________________________________

Parsley Sole Fillets

4 (3- to 4-ounce) fresh or frozen sole or
flounder fillets, about 1/4 inch thick
2 tablespoons mayonnaise or salad dressing
1 tablespoon Dijon-style mustard
1 tablespoon honey
1/4 cup finely chopped pecans
1/4 cup snipped fresh parsley
1/4 cup shredded carrot
1 tablespoon snipped fresh parsley

Thaw fish, if frozen. Stir together mayonnaise, mustard, and honey. Brush one side of each fillet with about 1 1/2 teaspoons of the mustard mixture. Sprinkle fillets with pecans, parsley, and carrot. Roll fish up jellyroll style. Secure with wooden picks that have been soaked in water. Tear off a 24 x 18-inch piece of heavy foil. Fold in half crosswise. Trim to make a 12-inch square. Cut several slits in foil.

Place fish rolls on foil. Arrange preheated coals around a drip pan in a covered grill. Test for medium heat above pan. Place foil with fish rolls on grill over drip pan. Cover and grill for 14 to 16 minutes or just until fish begins to flake easily when tested with a fork. Brush remaining mustard mixture on rolls; sprinkle with parsley.

Makes 4 servings.

Nutrition facts per serving: 189 calories, 11 g total fat, 1 g saturated fat, 44 mg cholesterol, 201 mg sodium, 7 g carbohydrate, 1 g fiber, 15 g protein, 23% vitamin A, 11% vitamin C, 1% calcium, 4% iron

4.5 WW points

______________________________________________________

Lemon Butter Baked Halibut

1 pound halibut fillets
1 tablespoon butter, melted
1 tablespoon lemon juice
1 tablespoon chopped fresh dill
1/2 teaspoon salt
3 tablespoons flour
Lemon pepper, to taste

Preheat oven to 375 degrees F. Spray a nonstick baking sheet with cooking spray.

Combine butter and lemon juice in a small bowl.

Mix dill, salt, flour and pepper on a plate. Dip fish in butter and lemon then roll in the flour mixture.

Bake for 15-20 minutes, turning half way through baking. For a crispier texture place under broiler for the last few minutes of cooking.

Makes 4 servings.

3.5 WW points

______________________________________________________

White Clam Sauce

1/2 cup Watkins Mushroom Soup Base
2 (6.5 ounce) cans minced clams (drain and reserve liquid)
Water
1 cup milk
1 1/2 teaspoons Watkins Onion Flakes
1 1/2 teaspoons Watkins Garlic Flakes
1 teaspoon Watkins Parsley
1/2 teaspoon Watkins Oregano (more if desired)
Watkins Black or Italian Pepper (to taste

Place mushroom soup base in medium saucepan. Add water to reserved clam liquid to make 2 cups. Stir into mushroom soup along with milk, onion and garlic flakes, parsley, and oregano. Bring to a boil over medium heat, stirring constantly. Stir in clams, heat through. Add pepper to taste.

Serve over hot cooked linguine or vermicelli pasta.

Makes 6 servings.

______________________________________________________

Grilled Halibut with Pineapple

1 tablespoon lime zest
2 tablespoons fresh lime juice
2 tablespoons light brown sugar
2 tablespoons ginger root, grated
1 teaspoon table salt
1/4 teaspoon cayenne pepper
1 1/4 pounds halibut fillets, 4 (6 ounce) fillets, cut 1/2-inch thick
1/2 medium pineapple, cut lengthwise into 1/2-inch
thick spears (about 2 cups)

Coat grill with cooking spray. Preheat grill.

Place zest, lime juice, 1 tablespoon of brown sugar, 1 tablespoon of ginger, salt and cayenne pepper in a zip-top plastic bag; shake to combine and add fish. Allow to marinate for 20 minutes, turning once.

Meanwhile, in a second plastic bag, place remaining brown sugar and ginger, and pineapple. Allow to marinate for 5 minutes; remove pineapple and add resulting juices to fish.

Grill pineapple until heated through, turning once, about 8 minutes. Remove to a serving platter; cover with foil to keep warm. Cook fish, brushing with marinade, over direct heat until cooked through, about 3 to 4 minutes per side. Place on serving platter with pineapple.

Yields about 1 fillet plus 1/2 cup pineapple per serving.

Serves 4.

4 WW points

______________________________________________________

Grilled Red Snapper with Herb Pesto

1/4 cup fresh lemon juice
1/4 cup dry white wine
2 rinsed drained anchovy fillets, chopped, or
1 teaspoon anchovy paste
15 ounces red snapper fillets
1 cup packed fresh basil leaves
1/2 cup packed fresh parsley leaves
1/2 cup packed fresh mint leaves
1 tablespoon plus 1 teaspoon olive oil
2 garlic cloves
1/4 teaspoon salt
Freshly ground black pepper, to taste

To prepare the marinade, in a gallon-size sealable plastic bag, combine the juice, wine and anchovies; add the fish. Seal the bag, squeezing out air; turn to coat the fish.

Refrigerate at least 2 hours or overnight, turning the bag occasionally. Spray the broiler or grill rack with nonstick cooking spray; place 5 inches from heat.

Preheat the broiler, or prepare the grill according to the manufacturer's instructions.

Meanwhile, in a food processor or blender, combine the basil, parsley, mint, oil, garlic, salt and pepper; puree until smooth. Transfer to a small bowl.

Broil or grill the fish 10 minutes. Spread the herb mixture evenly over the fish; cook 2 minutes more, until the fish flakes easily when tested with a fork and the pesto is heated through. Divide evenly among 4 plates and serve at once.

Serves 4.

Serving size: 3 ounces red snapper with 1 tablespoon pesto

4.5 WW points

1 Fat, 1 1/2 Proteins, 15 Optional Calories PER SERVING: 189 Calories, 6 g Total Fat, 1 g Saturated Fat, 40 mg Cholesterol, 284 mg Sodium, 7 g Total Carbohydrate, 1 g Dietary Fiber, 24 g Protein, 210 mg Calcium

______________________________________________________

Peppered Salmon Steaks

1 tablespoon Watkins Cracked Black Pepper
1 1/4 teaspoons Watkins Ginger
1 teaspoon Watkins Seasoning Salt
4 salmon steaks, cut 3/4 inch thick (2 pounds)
1/4 cup melted butter
Lemon slices and parsley, for garnish

Preheat oven to 425 degrees F.

In a small bowl, combine pepper, ginger, and seasoning salt. Press lightly into both sides of salmon steaks. Arrange steaks in a single layer in a greased shallow baking pan. Drizzle with butter. Bake, basting once with pan juices, until fish is opaque, about 15 minutes. Garnish with lemon slices and parsley. Drizzle with pan juices.

Makes 4 servings.
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