Spaghetti with Broccoli & Ham
3 oz. Uncooked spaghetti
1 cup small fresh broccoli florets
1/2 cup refrigerated light alfredo sauce
1/2 cup diced lean, low-salt ham
1/8 tsp. Pepper
2 tsp. Grated Parmesan cheese
1. Bring 6 cups water to boil in large saucepan. Add spaghetti and cook 8
minutes. Add broccoli, cook 1 minute. Drain mixture in colander.
2. Combine alfredo sauce and ham in pan. Place over medium heat, cook 2
minutes or until warm, stirring frequently. Add spaghetti mixture and
pepper, cook until thoroughly heated. Sprinkle with cheese.
Yields 2 servings (serving size: 1 cup spaghetti mixture & 1 tsp. Cheese)
Only 6 POINTS!!!!
I loved it - felt like a real meal!
After 10 months on this program, you find some favorite recipes and the easier they are, the more I can enjoy it! Here's my favorite lunch recipe.
Meatless taco salad
Low fat tortilla chips (the ones I get are 2pts. for 18)
1/3 cup of morning star crumbles (ground meat substitute)
1/4 cup low fat shredded cheese
2 tbsp. sour cream
1 tbsp. taco seasoning
salsa to taste
Brown the meat substitute in a little water (to prevent sticking) and taco seasoning. Cook about 3-5 minutes. Put lettuce on a plate and top with tomatoes. Then add meat sub., cheese and salsa. Top with sour cream. 6pts.
Sometimes I add 1 pt. worth of avocado - very tasty!
I got the new WW magazine and there is an awesome lunch/light dinner recipe for California Pizza for One. Be forewarned, it is not your typical pizza. It has chicken but I'm a vegetarian so I left that out and took away a point. Anyway, it is very filling and you can get lots of veggies in.
1 6" pocketless pita (I used a pita with pocket - it was all I had)
1 plum tomato
1/3 cup chopped chicken breast (they say you can use shrimp instead if you want, same amount)
3 tbsp. shredded Monterrey Jack Cheese (although cheddar worked fine for me)
1/8 avocado, diced
1/4 cup alfalfa sprouts
2 tablespoons of nonfat sour cream
1. Preheat the oven to 425 (they say toaster oven but I don't have one.)
2. Set the pita on the toaster oven baking sheet. Sprinkle with the tomato, chicken, and cheese, then bake until cheese melts and pita begins to get crisp, about 10 minutes. Sprinkle with avocado and sprouts and dollop of the sour cream.
9 total points
The sour cream makes this pizza really good and creamy. I sprinkled some Tony Chachere's (Cajun seasoning) on it for extra spice.
8 ounces manicotti (6 shells), uncooked
1 (15 ounce) container part-skim ricotta cheese
1/4 cup grated Parmesan cheese
1/4 cup reduced fat egg substitute, beaten
1/4 cup green onions, sliced
1/3 cup fat free mozarella cheese
2 teaspoons dried parsley
1/4 teaspoon pepper
1 (26 ounce) jar low fat, spaghetti sauce
Grated Parmesan cheese
Prepare pasta according to directions and drain. In
medium bowl, blend ricotta, Parmesan, half of the
mozzarella, egg substitute and green onions. Stir in
parsley and pepper. Stuff pasta with cheese mixture.
Spoon a layer of pasta sauce in a 9 x 13-inch baking
dish and arrange filled manicotti on top of the sauce.
Pour remaining tomato sauce over pasta and sprinkle
with Parmesan cheese and the remaining mozarella.
Cover and bake at 350 degrees for about 35 minutes.
Makes 6 Servings
Serving Size: 1 stuffed shell
Nutrients per serving:
Total fat: 9 grams
Saturated fat: 4 grams
Cholesterol: 26 mg
Sodium: 796 mg
Carbohydrate: 26 grams
Protein: 16 grams
Dietary fiber: 4 grams
PLEASE NOTE: you can substitute beans for 1/4C of rice
instead. I like to cook it and then add the guacomole
and shredded lettuce. then i also use a bit of that
taco bell mild sauce for zap. it's good, big and
course | main meals
servings | 1
POINTS per serving | 12
1 serving(s) de valle tortilla
2 serving(s) Kraft FF Chedder Cheese
1 serving(s) NonFat Refried Beans
1 serving(s) Del Monte Black Beans
1 serving(s) chicken brst strips
1/4 cup(s) avocado
mix beans and cheese in bowl. fill up tortila. wrap
like a burrito and pop in 375 oven.
Here is the reciepe for the pizza Ingredients:1 English muffin, 1/8 cup
ragu pizza sauce, l/4 cup fat free mozzarella 6 slices light pepperonu.
Instructions: toast the split and toast english muffin, spread sauce
over both halves of the muffin, sprinkle the cheese and add 3 pepperoni
to each muffin. Broil until the cheese is melted. Special notes: if
you use only 1/8 sauce and 6 pepperoni they are o points. The muffin
is 2 points and the cheese has l. Total points 3.
Mexican Layered Casserole
3.5 Points Per Serving
1/4 cup water
1 each onion -- chopped
1 each green bell pepper -- chopped
1 clove garlic -- minced
15 ounces kidney beans, canned -- drained and rinsed
15 ounces black beans, canned -- drained and rinsed
1 1/2 cups frozen corn kernels
1 1/2 cups cooked brown rice
1 1/2 cups tomato sauce
4 ounces chopped green chiles
2 teaspoons chili powder
2 teaspoons ground cumin
4 cups enchilada sauce
12 each corn tortillas (soft)
4 each green onions -- finely chopped
Place the water in a large pan with the onion, green pepper, and garlic.
Cook over medium heat, stirring frequently, until softened, about 5 minutes.
Add the beans, corn, rice, tomato sauce, chilies, chili powder, and cumin.
Stir to mix, then cook over low heat until warmed through, about 10 minutes.
Remove from the heat and set aside. Preheat the oven to 350. Pour about 1/2
cup of the enchilada sauce into the bottom of a 13 x 9-inch casserole dish
and spread evenly over the bottom. Pour the rest of the enchilada sauce into
a bowl. Dip 4 of the tortillas, one at a time, into the enchilada sauce,
then layer them in the bottom of the casserole dish. Spread half of the bean
mixture over the tortillas. Repeat with the next 4 tortillas and the
remaining mixture. Finish with the last 4 tortillas. Pour the remaining
enchilada sauce over the top and spread evenly. Sprinkle with the chopped
green onion. Cover and bake for 40 minutes. Remove from the oven and let
rest 5 minutes before serving. Serve with salsa to spoon over the top, if
Serving Size : 8
Cabbage and Noodles
Hey! My boyfriend and I eat cabbage and noodles almost
every week, and they are awesome. He found a way to
make them with no fat added...what a comfort food. Not
to mention a high-volume food. He chops up a few
onions and a head of cabbage. He sprays a big
non-stick pot with Pam and cooks the cabbage and
onions over med-high heat. It kind of browns the
cabbage and onions. Meanwhile, he cooks up 3 servings
of egg noodles (so we each eat 1.5 servings...6
points). Then when they are done, he adds them to the
cabbage mixture along with some more Pam. Cooking them
over high heat allows them to brown and get
oh-so-tasty! It is one of my favorite
dinners....especially with 4 oz of turkey kielbasa (4
pts)....add a salad or some steamed broccoli, and you
will be stuffed! All for 10 or so points....plus you
get a huge plateful of food! Gotta Love That!
Chile and Cheese Quesadillas
8 oz (230g) reduced-fat cream cheese
1 cup grated reduced-fat Mexican cheese blend, or reduced-fat Monterey Jack
4.5 oz (130g) can chopped green chiles
2 tbsp chopped fresh cilantro
1 tsp chili powder
1/4 tsp ground black pepper
8 x 8-inch (20 cm) flour tortillas
1. Preheat oven to 350F (177C). Coat a large baking sheet with cooking
2. In a bowl, combine cream cheese, Mexican cheese, chiles, cilantro, chili
powder and black pepper. Mix well.
3. Arrange 4 tortillas on prepared baking sheet. Spoon cheese mixture evenly
onto each tortilla, leaving a 1/4-inch (6 mm) border around the edges. Top
each with second tortilla and press down gently. Lightly coat with cooking
spray. Cover with foil and bake 25 minutes.
4. Slice each quesadilla into 4 wedges and serve warm. Yields 2 wedges per
Number of servings: 8
POINTS per serving: 4
Turkey Vegetable Crescent Pie
2 cans (about 14 oz.) fat-free reduced-sodium chicken broth
1 medium onion, diced
1-1/4 pounds turkey tenderloins, cut into 3/4-inch pieces
3 cups diced red potatoes
1 teaspoon chopped fresh rosemary or 1/2 teaspoon dried rosemary
1/4 teaspoon salt
1/8 teaspoon black pepper
1 bag (16 ounces) frozen mixed vegetables
1 bag (10 ounces) frozen mixed vegetables
1/3 cup fat-free (skim) milk plus additional if necessary
3 tablespoons cornstarch
1 package (8 ounces) refrigerated reduced-fat crescent rolls
Bring broth to a boil in large saucepan. Add onion; reduce heat and simmer 3
minutes. Add turkey; return to a boil. Reduce heat, cover and simmer 7 to 9
minutes or until turkey is no longer pink. Remove turkey from saucepan with
slotted spoon; place in 13X9-inch baking dish.
Return broth to a boil. Add potatoes, rosemary, salt and pepper; simmer 2
minutes. Return to a boil and stir in mixed vegetables. Simmer, covered, 7
to 8 minutes or until potatoes are tender. Remove vegetables with slotted
spoon. Drain in colander set over bowl; reserve broth. Transfer vegetables
to baking dish with turkey.
Preheat oven to 375F. Blend 1/3 cup milk with cornstarch in small bowl
until smooth. Add enough milk to reserved broth to equal 3 cups. Heat in
large saucepan over medium-high heat; whisk in cornstarch mixture, stirring
constantly until mixture comes to a boil. Boil 1 minute; remove from heat.
Pour over turkey-vegetable mixture in baking dish.
Roll out crescent roll dough and separate at perforations; arrange dough
pieces decoratively over top of turkey-vegetable mixture. Bake 13 to 15
minutes or until crust is golden brown.
Yield: 8 servings
5 POINTS per serving
Calories 285, Total Fat 6 g, Sat. Fat 1 g, Protein 20 g, Carbohydrates 37 g,
Cholesterol 28 mg, Sodium 458 mg, Dietary Fiber 5 g
2 Starch, 2 Meat, 1 Vegetable
MY RATATOULLE RECIPE.
1 tsp. olive oil
1 small onion, diced
2 cloves garlic, or to taste
1 medium eggplant, peeled and diced
2 small to medium sized zucchini, ends trimmed, sliced into about 1/4"
1 large can (1 lb) of peeled, crushed Italian tomatoes
Sautee onions and garlic in the oil till translucent, about 5 minutes.
Add eggplant and zucchini. Saute till slightly
softened. Add 1 large can of crushed tomatoes. Simmer
15 - 20 minutes or till desired doneness. Serve over rice or pasta. 0 points.
If served with grated cheese: 1 Tbsp. = 1 pt.
Here's another great one for the Foreman Grill, if you like eggplant:
4 thick slices of eggplant, cooked well on Grill sprayed with olive oil.
Add 1 Tbs fat free tomato sauce
Add 1/2 slice FF mozzarela cheese
Add minced garlic, italian herbs
Microwave until hot, cheese melted.
Only 1 point for the whole thing.
PORTABELLO MUSHROOM SANDWICH
1 point for the whole thing!
Spray Foreman grill with olive oil pam, grill 1 large mushroom until nicely cooked. You could broil instead.
Put on one hi fiber english muffin (1 point)
Add 1 slice of sweet onion
top with sugar free BBQ sauce.
By the way, you can find lots of sugar free products (ketsup, 2 point bagels, BBQ sauce, etc.) at www.lowcarbtreats.com/
take one bag of stir fry veggies. 1/2 head of chopped
cabbage an onion and 1 T butter. in a non stick skilet
add butter and veggies with a little salt and pepper,
cook til tender. this is so good. this is the only way
i can get my veggies in. enjoy.
WW Caesar Salad
3 (1-ounce) slices white bread (I actually prefer the sliced french bread
Olive oil-flavored cooking spray
3/4 teaspoon garlic powder
1/2 cup no-salt-added chicken broth
4 1/2 Tablespoons fresh lemon juice
1 tablespoon low-sodium Worcestershire sauce
1 1/2 teaspoons anchovy paste
1/2 teaspoon dried mustard
6 cups sliced romain lettuce (I like to use more lettuce than this)
2 garlic cloves, halved
3/4 teaspoon cracked pepper
1/4 cup (1 oz) grated fresh Parmesan cheese
Preheat oven to 300 degrees F.
Coat both sides of each bread slice with cooking spray: sprinkle evenly with
garlic powder. Place bread, coated side up, on a baking sheet. Bake at 300
for 18 minutes or until golden. Cut bread into cubes.
Combine chicken broth and next 4 ingredients in a small bowl; stir with a
whisk until blended.
Rub inside of a large salad bowl with cut sides of garlic; discard garlic
cloves. Place lettuce in bowl, drizzle broth mixture over lettuce and
sprinkle with pepper; toss well. Sprinkle salad with Parmesan cheese and
top with bread cubes.
Yeild: 6 servings (serving size 1 cup)
2 pts per serving
Now, I like to top my salad with 2-3 oz of grilled chicken seasoned with
lemon pepper. That finishes the salad off really nicely and adds 1 point
per ounce of chicken.
I pack the lettuce, chicken, croutons and dressing separately and toss them
all at the last minute when I am ready for my meal. I take this salad as an
"icechest" dinner on nights when we don't get home till late. (yes, my
husband is a WW too)
Ham Salad Sandwiches
1/4 lb. cooked ham, chopped
1/4 cup shredded cheddar cheese
1/4 cup celery, finely chopped
1/4 cup scallions, finely chopped
2 Tbs. carrot, shredded
2 Tbs. fat-free mayonnaise, or salad dressing
1 egg, hard cooked, chopped
1 Tbs. green olives, chopped
1/4 tsp. garlic powder
8 slices rye bread
4 lettuce leaves
Combine all ingredients, except bread and lettuce, in a food processor or
bowl. Season with pepper to taste and mix well. Chill thoroughly. Spread ham
salad over half the bread slices. Top with lettuce and other bread slices.
Yield: 4 servings
5 POINTS per serving
Per serving: calories 240, fat 6.8g, 26% calories from fat, cholesterol
70mg, protein 15.0g, carbohydrates 28.6g, fiber 1.9g, sugar 1.6g, sodium