Weight Watcher Recipes

[SteveRuff]

Let's get a new thread with Weight Watcher recipes only. Be sure to list points/and or calories so we can all keep track. I'll start off with this one.

Baked Coconut Shrimp

1 1/2 pounds Shrimp - Extra large, defrosted, shelled and deveined, rinsed and patted dry
1/3 cup cornstarch
1/2 teaspoon ground red pepper
salt - dash
1 tablespoon honey
1 tablespoon lime juice - fresh squeezed
1/3 cup egg whites
3/4 cup coconut

Preheat oven to 425° F. Lightly spray a large baking sheet with butter flavored cooking spray.
In a small bowl combine cornstarch, pepper & salt. In a small microwave safe dish heat up honey approx. 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 pam. 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.


WW Points: 3 servings at 5-P each OR 2 servings at 7-p EACH

I fix a sugar free peach jam with a liberal amount of grated horseradish to use as a dipping sauce. nAdd points accordingly.

[okiesquire]

Potao & Canadian Bacon Slow Cooker Chowder
POINTS 3 / SERVINGS 6

2 C Potaoes, cut into 1/2" cube
1 large carrot, diced
1 C. Leek, chopped white part only
1 med. garlic clove, minced
4 C. fat-free chicken broth
1/2 C. uncooked barley
1 piece bay leaf
1/4" tsp dried thyme, crushed
1/4" tsp pepper
4 oz Canadian style bacon, cut into 1/4" pieces
1/2 C. fat free evaporated milk
2 oz fat free half & half.

In slow cooker combine everything to & including the canadian bacon: cover & cook on low for 6 hours.

Stir in milk & half&half, heat through, uncovered about 10 min. Yields approx. 1 2/3 C. per serving.

Haven't tried yet, but it looks soo good, I've made WW potato soup with the broth, evap. milk & half&half so I figure this has to be even better. Happy cooking & eating.
Paula

[Leo_Benson]

SteveRuff wrote:
Craving Pizza? This will fill the bill.

Bubble Up Pizza Casserole

6 Servings @ 7.5 Points
8 Servings @ 5.5 Points

1 lb lean ground beef
1 onion, chopped
16 oz tomato sauce
1/2 tsp dried basil
3 cloves garlic, minced
1 tsp Italian seasoning
Veggie Toppings (mushrooms, peppers, olives, any of your favorites – BE CREATIVE)
17 slices Turkey Pepperoni (optional)
15 oz. refrigerated buttermilk biscuits, uncooked, quartered
1.25 c FF or soy mozzarella, shredded

1. Preheat oven to 350 F. In skillet, brown meat over medium heat until browned, stirring to crumble. Stir in onion, tomato sauce, basil, garlic and Italian seasoning.

2. Add veggies (mushrooms, peppers, black olives, etc…whatever you like) and pepperoni. Add quartered biscuits; stir gently until biscuits are covered with sauce. Spoon mixture into a 9x13 inch baking dish coated with cooking spray. Bake for 25 minutes. Sprinkle with cheese, and bake an additional 10 minutes or until biscuits are done. Let stand 5 minutes before serving.

Thanks, I just sent this to my two sons in college.

[Leo_Benson]

right now Rachel Ray is doing a piza fritatta. I guess it could be adapted to be healthier.
SHe browned some italian sausage, pepperoni, and tri-colored peppers in a lg frying pan. Then Put a doz eggs, beaten, in the frying pan and let it set up. Then baked in the oven, topped with pizza sauce, and then cheeses. Back into oven to melt cheese.
I might try that, but with turkey italian sausage, turkey pepperoni, egg whites or egg beaters, lots of pizza veggies, and low fat cheeses.
This would be good for those watching their carbs.

[SteveRuff]

Here is one we always enjoy. Calorie counts are listed and I estimate the pts. at less than 4 per.

Chicken Burgers

1 lb. ground chicken breast (300)(I grind my own in the Cuisinart)
2 cups coarse to fine fresh bread crumbs (100)
1/2 cup low-fat (2%) milk (60)
3 Tbl. grated sweet onion (16)
1/2 tsp. red pepper
3/4 tsp. salt
black pepper
1 Tbl. olive oil

FF, SF bun (110)

Place chicken in bowl. Fold in 1/2 cup bread crumbs, milk, onion, red pepper, salt and black pepper. Mixture will be very wet. Form into 6 patties. Place remaining 1/2 cups bread crumbs on a plate. Coat each patty with bread crumbs. Fry patties until golden.

each patty 78

Pair this with oven baked sweet potato fries and a salad.

[KLO]

Thank you so much for this one. Love pizza but just can't eat it as often as I would like, this may well solve the problem for me!

[SteveRuff]

Craving Pizza? This will fill the bill.

Bubble Up Pizza Casserole

6 Servings @ 7.5 Points
8 Servings @ 5.5 Points

1 lb lean ground beef
1 onion, chopped
16 oz tomato sauce
1/2 tsp dried basil
3 cloves garlic, minced
1 tsp Italian seasoning
Veggie Toppings (mushrooms, peppers, olives, any of your favorites – BE CREATIVE)
17 slices Turkey Pepperoni (optional)
15 oz. refrigerated buttermilk biscuits, uncooked, quartered
1.25 c FF or soy mozzarella, shredded

1. Preheat oven to 350 F. In skillet, brown meat over medium heat until browned, stirring to crumble. Stir in onion, tomato sauce, basil, garlic and Italian seasoning.

2. Add veggies (mushrooms, peppers, black olives, etc…whatever you like) and pepperoni. Add quartered biscuits; stir gently until biscuits are covered with sauce. Spoon mixture into a 9x13 inch baking dish coated with cooking spray. Bake for 25 minutes. Sprinkle with cheese, and bake an additional 10 minutes or until biscuits are done. Let stand 5 minutes before serving.

[SteveRuff]

Here's what I'm making for today.

Simply Roasted Pork

Yield

14 servings (serving size: about 3 ounces)

Ingredients

* 1/2 cup apricot preserves
* 1 teaspoon salt
* 1 teaspoon dried oregano
* 3/4 teaspoon garlic powder
* 1/2 teaspoon freshly ground black pepper
* 1 (3-pound) boneless pork loin, trimmed
* Cooking spray

Preparation

Preheat oven to 425°.

Place the preserves in a small saucepan over medium-low heat, and cook 10 minutes or until melted. Keep warm
over low heat.

Combine salt, oregano, garlic powder, and pepper; rub evenly over pork. Place pork on a rack coated with
cooking spray; place rack in a shallow roasting pan. Bake at 425° for 30 minutes. Brush 1/4 cup preserves
evenly over pork. Bake an additional 10 minutes. Brush remaining preserves evenly over pork. Bake an additional
10 minutes or until thermometer registers 155° (slightly pink). Let stand 10 minutes before slicing.


Nutritional Information

Calories: 159 (27% from fat)
Fat: 4.7g (sat 1.6g,mono 2.1g,poly 0.5g)
Protein: 20.6g
Carbohydrate: 7.6g

and when that is done I am using it to make these:

Chipotle Pork and Avocado Wraps

For a bit more spice in your wrap, add another teaspoon of chipotle chiles to the avocado spread.
Yield

4 servings (serving size: 1 wrap)
Ingredients

* 1/2 cup mashed peeled avocado
* 1 1/2 tablespoons low-fat mayonnaise
* 1 teaspoon fresh lime juice
* 2 teaspoons chopped canned chipotle chiles in adobo sauce
* 1/4 teaspoon salt
* 1/4 teaspoon ground cumin
* 1/4 teaspoon dried oregano
* 4 (8-inch) fat-free flour tortillas
* 1 1/2 cups (1/4-inch-thick) slices cut Simply Roasted Pork (about 8 ounces)
* 1 cup shredded iceberg lettuce
* 1/4 cup bottled salsa

Preparation

Combine the first 7 ingredients, stirring well.

Warm tortillas according to package directions. Spread about 2 tablespoons avocado mixture over each tortilla,
leaving a 1-inch border. Arrange Simply Roasted Pork slices down center of tortillas. Top each tortilla with
1/4 cup shredded lettuce and 1 tablespoon salsa, and roll up.

Nutritional Information

Calories: 239 (22% from fat)
Fat: 5.8g (sat 1.3g,mono 2.8g,poly 0.7g)
Protein: 13.9g
Carbohydrate: 32.8g
Fiber: 2.6g
Cholesterol: 29mg
Iron: 1mg
Sodium: 683mg
Calcium: 27mg

[SteveRuff]

I don't know what happened but I posted (I thought to this thread) an appetizer/snack. It appeared as a separate posting so I obviously did something wrong. travel over there if you are interested in it..it has all the data listed.

[SteveRuff]

rwmmdj:
Not sure about the points in the pork chop dish but I do have this one that is similar.

Zesty Rotel Tilapia


4 (5 ounces each) TILAPIA FILLETS
1 teaspoon(s) CUMIN
1/2 teaspoon(s) BLACK PEPPER
1 can(s) (10 ounce) ROTEL DICED TOMATOES AND GREEN CHILIES
3/4 cup(s) 2% MEXICAN CHEDDAR JACK CHEESE; Grated.
_____

Mix together cumin and pepper together.
Place fillets in a baking dish.
Season fish with cumin and black pepper mixture to taste.
Pour Rotel tomatoes over fish.
Sprinkle cheese over top.
Bake at 400 degrees for 20 to 25 minutes or until fish is done.

Serves 4; 4 points per serving

[rwmmdj]

I have only recently started following this thread, but now I'm sorry I waited so long. I don't do WW, but the recipes sound so good, and I can always use YACR!(love that) I've been pre-making meals on the weekends so I can get some gym time in after work, and lots of these will fit right in with that idea. Thanks for getting this started Steve, and anyone who posted a recipe.
I don't know the point breakdown, but this is one of my recipes for this week.

Mexican pork chops
4 med cut boneless center cut pork shops, maybe 1/2 thick?
1 can of rotel tomatoes

Place pork chops in a baking dish (I seasoned with a salt/pepper blend I like)
Pour the rotel tomatoes over.
Bake at 400 until the pork chops are cooked through and tender. (About 45 minutes)

DH loved them! Almost too spicy for me, so I just didn't eat the tomatoes, but they give the pork a great flavor. You can do the same with chicken!

[SteveRuff]

For those times when only Asian food will satisfy.

Ginger and Scallion Stir-Fried Brown Rice

POINTS: 6
INSTRUCTIONS

2 tsp olive oil
1/2 cup(s) carrot(s), thinly sliced
1/2 cup(s) shiitake mushroom(s), stems removed, thinly sliced
1 tsp ginger root, fresh, minced
1/2 cup(s) snow peas, sliced in half lengthwise
1/2 cup(s) frozen green peas, or fresh peas
4 cup(s) cooked brown rice, freshly cooked or day old
1 cup(s) kale, or other greens such as Swiss chard or collards, chopped
2 large egg(s), well-beaten
2 tbsp low-sodium soy sauce
1/3 cup(s) scallion(s), sliced, divided


Heat oil in a large nonstick skillet over high heat until very hot but not smoking; add carrots and then
mushrooms. Cook, stirring and shaking pan for 2 to 3 minutes. Add ginger and snow peas and cook for
30 seconds more; add peas and rice and stir to combine.


Next, add chopped greens; reduce heat to medium and cook, covered, about 2 minutes. Remove cover and
increase heat to medium-high. Add beaten eggs, soy sauce and 1/4 cup of scallions, stirring to combine;
cook 3 to 4 minutes more and garnish with remaining scallions. Yields about 1 3/4 cup per serving.

[SteveRuff]

WW Pork Chops with Sauerkraut and Gravy (Crock Pot)

2 10 oz. cans shredded sauerkraut
6 6 oz. bone-in center-cut loin pork chops
Cooking spray
2 t. olive oil, divided
1 14.5 oz. can diced tomatoes, drained
1 22 oz. bag frozen mashed potatoes(such as Ore-Ida)(I mashed my own)
1/2 t. caraway seeds
1/4 t. pepper
2 bay leaves
2 1/3 cups fat-free milk

1. Drain sauerkraut, reserving 1/4 cup juice, Place drained sauerkraut in a 3 1/2 quart electric slow cooker coated with cooking spray. Add tomatoes, caraway seeds, pepper and bay leaves; stir well.
2. Trim fat from chops. Heat 1/2 t. oil in a large nonstick skillet over medium-high heat. Add 3 chops; cook 3 minutes on each side or until browned. Repeat procedure with remaining oil and pork chops. Place chops over sauerkraut mixture in slow cooker. Pour reserved 1/4 cup sauerkraut juice over pork.
3. Cover with lid; cook on high-heat setting 1 hour. Reduce to low-heat setting, and cook 5 hours or until pork is tender.
4. Prepare potatoes according to package directions using 2 1/3 cups fat-free milk. Serve chops and sauerkraut mixture over potatoes.

Yield: 6 servings (serving size; about 3/4 cup mashed potatoes, 2/3 cup sauerkraut mixture, and 1 pork chop). Points: 7
Diabetic exchanges: 1.5 Starch, 1 Veg, 3 L Meat, 1/2 Sk Milk

[SteveRuff]

YACR - (Yet Another Chicken Recipe!:)

Chicken Teriyaki with Broccoli

POINTS: 5
INSTRUCTIONS

1 spray(s) cooking spray
2 medium garlic clove(s), minced
1 pound(s) uncooked boneless, skinless chicken breast, cut into 1-inch cubes
4 medium scallion(s), chopped (green and white parts)
1/2 cup(s) fat-free chicken broth
2 tbsp teriyaki sauce
2 cup(s) cooked brown rice, regular or instant, kept hot
4 cup(s) broccoli, fresh, florets, steamed*


Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. When hot,
add garlic; cook, stirring, about 1 minute. Add chicken; cook until golden brown on all sides,
stirring often, about 5 minutes.


Add scallions; cook until soft, stirring, about 2 minutes. Add broth and teriyaki sauce; simmer until
chicken is cooked through and sauce reduces slightly, about 5 minutes.


Spoon 1/2 cup of cooked rice into each of 4 shallow bowls; spoon about 1 cup of chicken mixture and
1/2 cup of broccoli over each serving.

[SteveRuff]

Labor intensive but oh so good!

Key Lime Pie

Servings = 8 | Serving size =1/8 pie, 4 points per slice

The pie is best served as soon as it is well chilled. Leftovers keep for about 48 hours if well sealed.

16 squares low-fat graham crackers
1 Tbsp honey
1 large egg white
3/4 cup fresh lime juice (or 1/2 cup key lime juice)
1 envelope (2 tsp.) gelatin
1 1/2 cups 1% milk
3/4 cup Splenda
1 4 oz. carton egg substitute
2 large egg yolks
2/3 cup non-fat yogurt
4 tsp lime zest
1 Tbsp fat-free cool whip (per serving)

Preheat oven to 300°F.

Whisk the egg white in a small mixing bowl until foamy. Set aside.

In a food processor fitted with a steel blade process the graham crackers. When they are fine crumbs slowly drizzle in the honey.

Add the graham cracker crumbs to the whisked egg whites and mix together until well blended.

Press the graham cracker mixture into a nine inch non-stick pie pan. Place the pan in the preheated oven and bake the crust for 7 minutes. Remove and let cool.

Place the lime juice in a mixing bowl and add the gelatin. Allow it to soften for about 5 minutes and then whisk in the Splenda, lime zest and non-fat yogurt. Set aside.

Whisk together the milk, egg substitute and egg yolks. Heat in a sauce pan over medium-high heat whisking continuously. Cook slowly for about 7 - 10 minutes until the mixture begins to thicken. Reduce the heat if there is any sign of boiling. (Keep whisking.)

When the mixture is thickened to the consistency of sour cream remove from the heat and allow to cool completely.

Whisk the milk mixture together with the yogurt mixture until smooth. Pour the mixture into the pie crust and chill at least two hours.

Serve with 1 tablespoon of fat free Cool Whip per slice.
Nutrition Facts

Serving size: 1 slice pie | Servings 8

Calories 173 | Calories from Fat 38

Amount Per Serving (% Daily Value)

Total Fat 4g (7%) | Saturated Fat 2g (7%)

Monounsaturated Fat 2g | Trans Fat 0g

Cholesterol 57 mg (19 %) | Sodium 173 mg (7 %)

Total Carbohydrates 29g (9%) | Sugars 15g

Dietary Fiber <1g (3%) | Protein 8g

Vitamin A 5% | Vitamin C 15 % | Calcium 14% | Iron 26%

Vitamin K 1 mcg | Potassium 257 mg | Magnesium 21 mg

[campnis4us]

ez Baked Beans
POINTS per serving | 3
Servings | 6

2 – 15oz cans ranch style texas beans
1/4 cup ketchup
2-3 drops tobasco sauce
2 Tbsp unpacked brown sugar
2 Tbsp molasses
1/2 medium onion(s)
2 slices cooked bacon
Spray medium casserole w/ Pam. Drain beans and mix w/ minced onion, crumbled bacon and remaining ingredients. Stir well. Bake uncovered at 350 degrees for 35-40 minutes.