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.

[whimstock]

Here are a couple of new Crockpot WW recipes a friend sent me. They sound good!

DOUBLE MUSHROOM SMOTHERED PORK CHOPS

Prep time: 25 min., slow-cook time: 3 hrs. 5 min. serves 4. Point value 5 for 1 pork chop & 1/2 cup vegetables.

4 (1/4 lb.) boneless center cut pork loin chops, trimmed
1/2 teaspoon salt
1/4 teaspoon black pepper
1 (10 3/4 ounce) can low-sodium low-fat condensed cream of mushroom soup
1/4 cup water
4 carrots chopped
1 (10 oz.) package sliced cremini mushrooms
1 teaspoon steak sauce
1 teaspoon dried thyme
1/2 teaspoon dried oregano

Sprinkle pork with salt and pepper. Spray large nonstick skillet with nonstick spray and set over medium-high heat. Add pork and cook until browned, about 2 minutes per side.

Combine soup, water, carrots, mushrooms, steak sauce, thyme, and oregano in 5-6 qt. slow cooker. Top with pork. Cover and cook until pork and vegetables are fork tender, 3-4 hours on high or 6-8 hours on low.

Filling extra: For a satisfying side dish, toss 8 (3 oz.) hot cooked baby potatoes with a light spray of olive oil nonstick spray and salt and black pepper to taste. This will increase the per-serving points value by 2.



KETCHUP & MUSTARD MEATLOAF*the foil handles below work great.

Prep: 20 min. slow cook time: 4 hrs. 5 min. serves 4, points value: 6

1/2 onion finely chopped
1/2 cup shredded carrot
2 tablespoons chopped fresh flat leaf parsley (I used the curly kind-was fine)
1 garlic clove, minced
1 teaspoon canola oil
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon black pepper
1 lb. lean meat loaf mix (beef, pork & veal)
1/2 cup seasoned dried bread crumbs
1/2 cup ketchup
1/4 cup fat free egg substitute
2 Tablespoons whole grain mustard

Spray 5-6 quart slow cooker stoneware with nonstick spray. Make foil handles (see below)
Spray medium nonstick skillet with nonstick spray and set over medium heat. Add onion, carrot, parsley, garlic, oil, thyme, salt & pepper; cook, stirring frequently until vegetables are softened, 4-5 minutes. Transfer to large bowl and let cool slightly, about 5 minutes. Stir in meat loaf mix, bread crumbs, 1/4 cup ketchup, egg substitute, and 1 Tablespoon mustard just until blended. Form into 4x7 inch loaf (or whatever size it ends up being).

Transfer loaf to slow cooker so that center is on top of crossed foil strips. Mix remaining 1/4 cup ketchup and 1 Tablespoon mustard in small bowl. Spread mixture over top and sides of meatloaf. Cover and cook 4-6 hours on high or 8-10 hours on low.

Using foil handles, transfer meat loaf to cutting board and let stand 5 minutes.

FOIL HANDLES: to make removing the meatloaf from the slow cooker easy, make foil handles: Fold 1 (24 in.) sheet of foil lengthwise in half twice. Repeat with another sheet of foil to make 2 strips. Press the foil strips into the stoneware, so that the form a cross on the bottom and the ends hang over the top edge of the slow cooker.

[whimstock]

Leo Benson wrote:
tonight's dinner:
grilled boneless pork loin chops, all fat trimmed, brushed with 1 tbsp low sodium teriyaki sauce, 1 tbsp all-fruit (no sugar added) apricot jam, and liberal garlic and onion powder, per chop. Brush half on chops, grill on both sides, brush remainder on, and serve.
brown rice steamed with 1 tbsp sesame oil 1 pkg Knorr's Vegetable Soup mix
steamed pea pods with water chestnuts, 1 tbsp lite soy and 1 tsp sesame oil.
Don't know points, but sure was good!

I'd guess only 7 or 8, depending on the rice quantity. It does sound wonderful!! I've not heard of adding the Knorr's mix to rice, but I'll try it. 🙂

Haven't ever used water chestnuts with the pea pods, either...and that sounds good, too.

[Leo_Benson]

tonight's dinner:
grilled boneless pork loin chops, all fat trimmed, brushed with 1 tbsp low sodium teriyaki sauce, 1 tbsp all-fruit (no sugar added) apricot jam, and liberal garlic and onion powder, per chop. Brush half on chops, grill on both sides, brush remainder on, and serve.
brown rice steamed with 1 tbsp sesame oil 1 pkg Knorr's Vegetable Soup mix
steamed pea pods with water chestnuts, 1 tbsp lite soy and 1 tsp sesame oil.
Don't know points, but sure was good!

[SteveRuff]

Great recipe! I love how you lightened it up. I agree that the brown sugar is not so bad if you watch the portion size. I will try this one for sure. Thanks

[Leo_Benson]

my Mom's Sweet and Sour Pork (or Chicken)
***************************
She got this recipe frm the Swinburne School in Newport RI (adult ed and enrichment classes in a lovely historic setting). It's supposed to be more "authentic" than that gloppy red stuff you get from many Chinese food restaurants. I'll give you the original recipe, and then my modifications to lighten it up a bit.

cubed, lean, boneless pork (or chcken), about 2 lbs
In a large bowl. mixed and set aside:
1 egg, lightly beaten
1/4 cup cornstarch
1/4 cup flour
1/4 cup chicken stock
1 tsp salt

Coat meat with batter, turning till meat is totally covered, and stir fry in a wok or large skillet with a couple of tbsp vegetable oil until golden brown. REmove to an oven proof dish and hold in a warm oven.

Prepare sauce:
1/2 cup chicken stock
1/4 cup red wine vinegar (or apple cider vinegar)
1/4 cup brown sugar
1 tsp soy sauce

In a separate small cup, mix 1 Tbsp cornstarch with 2 tbsp water

Prepare veggies:
1 large red or green or yelow pepper, cut in 1 inch dice
1 carrot, cut in diagonal slices (I use 2 cups baby carrots cut in half on the diagonal)

Heat 1 Tbsp oil in wok or skillet.
Stir fry carrots for 2 or 3 min.
Add peppers and stir fry 2 or 3 minutes more.
Add meat back in, toss to mix everything, and add sauce
Let boil for a min or two, turning mixture gently.
Add cornstarch mixture in and turn gently, boiling lightly, until thickened.

serve over rice.
************************
Here's what I do:
I do not batter the meat.
I stir fry the meat in 1 tbsp canola oil. First I Pam the pan well,and actually pour the oil over the meat in a bowl and mix well. Then add meat to hot pan.
When browned up a bit on the outside, I remove it per instructions.
I do not fry the veggies in oil, I just add more Pam. If they start to stick, a add a tbsp or two of the broth.
I use more veggies than the recipe calls for
I add a can of pineapple chunks in no sugar added liquid, and drain the liquid off into the broth.
I DO use the bown sugar, but if you need to, try replacing all or part with splenda. ( aquartr cup is not bad considering this makes at least 8 servings, maybe more)
i serve over brown rice.
I use sodium free bouillon and low sodium soy

This also makes a good party appetizer- omit the rice, and serve with toothpicks for stabbing, or make little mini skewers and serve with sauce drizzled over.

[SteveRuff]

I like the quick Chinese Chicken Dinner. That one is going into the "try soon" file! Thanks.

[Leo_Benson]

KLO wrote:
Leo, have you thought of using the snack size of the mandrian oranges? I use those all the time when I just need a small amount. Even tho they are more expensive than a can you don't have to worry about having to use the 1/2 can the next day. It really works for me.

yes, I use those too. When Im using the canned kind, I just put in a gladware container til the next day. But usually my daughter eats them first.

[KLO]

Leo, have you thought of using the snack size of the mandrian oranges? I use those all the time when I just need a small amount. Even tho they are more expensive than a can you don't have to worry about having to use the 1/2 can the next day. It really works for me.

[Leo_Benson]

Quick Chinese Chicken Dinner

Needed something fairly quick and easy. This was a "throw-together" from what we already had on hand.

9 boneless skinless chicken breasts
2 Tbsp low sodium teriyaki sauce
2 cups healthy rice- I used a brown rice blend which also had wild rice and other whole grains.
1/2 packet Knorr's Spring Vegetable soup mix or vegetable soup mix
2 cups baby carrots, halved on the diagonal
1 stalk of broccoli, stalk sliced thin and top separated into florettes.
1 can baby corn
1 can water chestnuts
1 can sliced mushrooms (other good options- sliced green onions, cubed red pepper, peapods, etc)
2 tbsp almonds, toasted in microwave for 30 swec and then roughly chopped
*******************
1 cup hot water with 1 tbsp sodium free chicken bouillon
2 tsp sesame oil
3 tbsp low sodium teriyaki sauce
3 tbsp low sodium soy sauce
1 tsp onion powder
1 tsp garlic powder
1/2 cup bottled General Tso's sauce (yes, this has some sugar in it, but I was in a hurry. You can make your own if you've got a good recipe)
1 Tbsp cornstarch


place rice in microwave safe dish and add twice as much water.
Cover with plastic and microwave for 10 min.
If water is completely absorbed, andd more, and keep microwaving til done. Stir in a bit more water and Knorr's, cover, and let stand.

Pan grill chicken in large skillet sprayed with pam til nearly cooked thru. Deglaze wtih teriyaki. REmove.
Spray pan with Pam again and add carrots, stir frying for 1 min.
Add broccoli stalk slices and stir fry for 1 min.
Add broccoli flowerettes and stir fry for 1 min.
Add canned veggies (drained) and stir fry for 1 min.
Dice chicken into one inch pieces and add back to skillet.
Stir fry one more minute.
Add liquid mixture (water through corn starch)to to stir fry and heat on high til liquid is bubbling and thick.
Place rice on platter, top with stir fry, and sprinkle on chopped nuts.

Delicious!

[Leo_Benson]

Pancakes- lower carb, higher fiber, higher protein.
These are delicious. This is adapted from a South Beach recipe.

MAkes 3 large-- doubles well

old fashioned oatmeal, milled in food processor, to make 1/2 cup
1 Tbsp non-fat dried buttermilk powder
2 egg whites
1/4 cup non fat cottage cheese
1/2 tsp baking powder
1/2 packet sweet-n-low or equivalent. I prefer Stevia now.
butter extract
maple extract
1 tbsp healthy oil (I use safflower or canola)

Definitely do process the dry oatmeal until it is more of a flour consistancy, then measure out 1/2 cup. (you can do a large batch and save the rest for another day).

Beat the 2 egg whites to a soft peak consistancy. Remove to a bowl. Beating the egg whites makes the pancake light and fluffy, so definitely do beat the egg whites.

Put cottage cheese, oil, and a tsp of each extract into food processor or blender, process until smooth and fluffy (no lumps)

Add baking powder and sweetener to oats, gently fold all ingredients together. Don't over stir, you want them to be light and fluffy. Cook as you would normally for pancakes.

Options-- can add a tbsp of peanut butter instead of oil. CAn add chopped nuts. Can add a handful of blueberries if on phase 2.

You can use a SF syrup. I don't like syrup very much, so I took a nearly empty bottle of I Can't Believe it's Not Butter syray, (maybe 1/4 full), added 1 Tbsp of water, 2 packets of sweetener, and maple extract, and I spray this on my pancakes.

[Leo_Benson]

Healthy breakfast to go:

I make these every moring before we all head out the door to work and school. The protein will hold you until lunch time, better than toast, cereal, etc.

breakfast wraps:
2 egg whites and 1/2 yolk
1 low carb wrap (I use Joseph's flax oat bran wraps)
1 cooked slice turkey bacon
1 wedge Laughing Cow Lite.

Fry egg in a small frying pan. (I give the yolks to the dog)
spread the wrap with the laughing cow lite, top with the egg, then bacon, and roll up. (I add a bit of Frank's hot sauce to mine)
I wrap in tin foil and place on top of our toaster then push the buttons down. The heat from the toaster cycle keeps the wrap warm til we leave the house. I have mine with a low sodium V8.
This has 198 calories.
Other great additions are leftover veggies like diced cooked broccoli, spinach, etc.

[Leo_Benson]

here's another one of my lunch salads:

Asian Chicken Salad

2 cups chopped romaine
2 boneless skinless chicken breasts, grilled or pan grilled. Can deglaze pan with lite teriyaki sauce. Cool and slice into 1 inch slices
diced celery
a bit of thin sliced raw red cabbage
about a Tbsp of green onion, sliced thin
any other veggies you like
about 2 Tbsp sliced water chestnuts
about half a small can of mandarin orange segments
half an ounce of toasted chopped almonds (to toast easily, microwave on a small plate for about 45 seconds, cool, and coarsly chop)
a few fresh pea pods if you have them

dressing: (makes more than one serving. SAve the rest for another salad)
1 tbsp white or rice vinegar
1 tsp lite soy or teriyaki sauce
1 tsp peanut butter (I use reduced fat chunky)
1 tsp sesame oil
1 tsp lime juice (or lemon, but lime is better)
1 tsp of honey
pinch of onion powder, garlic powder, and dried or fresh cilantro (fresh is better), a few shakes of sesame seeds.

Mix dressing ingredients together. It works better if you warm it in the microwave just til the peanut butter gets softer, then everything combines easier.

This is delicious.

[whimstock]

More terrific ideas!

Can't wait to try the shrimp dish, and the cranberry salad. 🙂

[Leo_Benson]

lean hamburgers

We grind our own meats with out KitchenAid mixer attachment. We usually use eye of the round, with all visible fat removed. BUT, this lean cut, when ground and grilled, is like sawdust. So this is what I've devised. To make 4, 4 oz burgers (before grilling) I use about 14 ozs of meat, and I grind it with one medium onion, 8 prunes, and add a tbsp or so of Ranch dressing powder and about 2 Tbsp of Worcestershire sauce, and 1 tsp liquid smoke. Mix all together well with some black pepper and form into 4 hamburgers. Usually I freeze til needed. There is minimal shrinkage so you pretty much end up with a 4 oz burger. I have one of those hinged metal hamburger presses so the size comes out uniform.

The onion and prune make them very moist. My daughter said, "Mom, when can we have hamburgers again? You're finally making good ones!"

I make my own whole grain/high fiber hamburger buns that taste buttery-delicious.

Don't let the prunes deter you. You can't tell they're in there and they don't cause any....uh..... gastrointestinal disturbances!

Reduced fat bleu cheese crumbles are a good topping, with a slice of crisp turkey bacon. Or mushroom and reduced fat Swiss.

[Leo_Benson]

I pack my lunch every day. This is my favorite salad:

Cranberry Bleu Cheese Chicken Salad
Chopped romaine- about 2 cups (or mix in some fresh baby spinach)
1 tbsp dried cherries or cherry flavored cranberries
1/2 oz pecans, broken up
2 Tbsp reduced fat bleu cheese crumbles
1/2 apple, sliced thin
1 Tbsp blush lite vinaigrette mixed with 1 Tbsp balsamic vinegar
2 boneless skinless chicken tenderloins, grilled or pan grilled, cooled, and sliced into 1 inch slices (I do this the night before)