Notes:
Yummy breakfast for when your busy or a great way to make sure your eating enough fruit. You can change the fruit to eat what’s in season as well.
Servings: 1
Ingredients:
1/2 cup frozen Strawberries
1 sm banana
2/3 cup pineapple juice
1/2 cup ice
2 Tbsp plain yogourt (Low Fat)
1 Tsp Honey
Directions:
Put it all in the blender, blend till smooth and enjoy. 5 pts
Notes:
This is a great healthy chinese dish that you can make instead of hitting the buffet.
WW PTS 5
Per serving (1 1/2 cups): 265 calories, 2g fat, 1g Sat fat, 26mg Chol, 595mg Sodium, 45g carb, 4g fiber, 15g protein, 55mg Calc.
Servings: 4
Ingredients:
6 ounces rice noodles
1/2 cup chicken broth
3 TBSP soy sauce
1 TBSP rice vinegar
2 Tsp chili-garlic sauce
1 Tsp sugar
6 ounces or lean ground pork
1 onion
3 Garlic cloves, minced
2 TBSP curry powder
1 red bell pepper seeded and finely choped
Directions:
1. Cook rice noodles according to package.Drain and set aside.
2.Combine broth, soy sauce, vinegar, chili-garlic sauce and sugar in a bowl set aside.
3.Spray wok or deep skillet and set over medium high heat. Stir fry pork for about 3 minutes then add Garlic, onion and curry powder cook until fragrant add red bell pepper and continu cooking 2-3 minutes. Add broth cook until it boils add noodles cook until noodles are warm. Enjoy. Serves 4
WW PTS 5
Per serving (1 1/2 cups): 265 calories, 2g fat, 1g Sat fat, 26mg Chol, 595mg Sodium, 45g carb, 4g fiber, 15g protein, 55mg Calc.
Notes:
This is an easy, refreshing fat free and sugar free dessert. I found a similar recipe in FAVORITE BRAND NAME LOW CARB RECIPES, but have adapted it to have the lowest points possible. In fact, the entire dessert has just 3 points, so depending on how you divide it up, it could have .5 - 0 points per serving!
Servings: 10
Ingredients:
2 c. water, divided to make 2 flavors of gelatin
1 pkg (.44 oz) each sugar free strawberry gelatin and sugar free lime gelatin
1/2 c cold water
1 8 oz container of fat free, sugar free vanilla yogurt
1 1/2 c. frozen sliced strawberries, no sugar added
**Optional: fat free/sugar free cool whip, fresh strawberries or other berries for garnish (will change points value)**
Directions:
Boil one cup of the water and add to the lime gelatin, stirring until dissolved. Add 1/2 cup water, stir well and refrigerate for about an hour or until gelatin is slightly thickened. Using a wire whisk, add vanilla yogurt, whisking until smooth. Transfer to a 2 quart serving bowl and refrigerate for 15-30 minutes or until set but before it is firm.
Boil the other cup of water and stir into the strawberry gelatin until completely dissolved. Add frozen strawberries and stir until gelatin becomes thickened slightly. Pour over top of lime gelatin mixture and refrigerate for 2 hours or until firm. Garnish as desired.
Notes:
Turkey bacon and egg pita sanwich
Servings: 1
Ingredients:
2 slices turkey bacon
1 egg
whole wheat pita pocket
cheese (optional)
FF Miracle whip
Directions:
fry 2 slices turkey bacon (i pre cook mine and nuke it for 30 seconds when i need it quick)
crumble bacon, and set aside
scramble 2 egg (microwave is quickest)
mix scrambled egg with 1 teaspoon ff miracle whip, add bacon and fill your pita. and run out the door before you are late to work. you can add 2 teaspoons shredded cheddar for 1 additional point. 3 points value
Notes:
Perfect comfort food, low in calories and carbs. You can make a heartier version by adding cooked tuna (Yuck) or crab plus an additional beaten egg white. Make sure if you are doing points you add on any additional points. This makes 8 fritters and the whole entire recipe is just 3 points, 1 fritter comes out to 0 points on the recipe trackers.
Servings: 8
Ingredients:
2 cups cooked cauliflower florets
1 egg white, beaten
1/4 cup green onion, minced
2 Tbsp parmesan cheese, grated
1/2 tsp onion powder
1/2 tsp black pepper
1/2 tsp salt
Directions:
In large mixing bowl, mash cooked cauliflower, add egg, onion, parmesan and spices.
Mix well and form 8 fritter patties.
Coat nonstick skillet with cooking spray and cook until golden brown on each side.
3 points for whole recipe …. 0 points for 1
Notes:
This is so good and always requested at pot lucks … nobody has a clue it’s good FOR you.
Servings: 10
Ingredients:
1 (8 oz.) Can Pineapple Tidbits, in juice
2 (11 oz.) Cans Mandarin Oranges, in light syrup (keep)
1 (20 oz.) Can Crushed Pineapple, in juice (keep)
1 (14.5 oz.) Can Cherries, in water
1 (8 oz.) Container Fat Free Cool Whip
1 Cup Fat Free Sour Cream
2 (1 oz.) Packages Sugar Free Instant White Chocolate Pudding Mix
Directions:
Drain all fruit, but keep the juice from the crushed pineapple and the mandarin oranges (place the juice into a medium bowl). Add the 2 packages of pudding to the juice and blend with a hand mixer until smooth. Stir in the sour cream and drained fruit. Fold in the cool whip. Refrigerate until ready to serve.
Serves: 10 (Approx. 1 Cup Each)
Per Serving: 176 Calories; trace Fat (0.6% calories from fat); 2g Protein; 42g Carbohydrate; 1g Dietary Fiber; 2mg Cholesterol; 281mg Sodium. Exchanges: 1 1/2 Fruit.
WEIGHT WATCHER POINTS PER SERVING (APPROX 1 CUP PER SERVING) ~ 3 POINTS
Notes:
Football and Superbowl call for some incredible munchies. This would be one of them.
Servings: 8
Ingredients:
2 Medium Zucchini (about 1 pound)
1/4 Cup Egg Substitute mixed with 2 Tablespoons Water
1/2 Cup Dry Italian Breadcrumbs
2 Tablespoons Reduced Fat Grated Parmesan Cheese
1/8 teaspoon Pepper
Directions:
Preheat oven to 475 degrees. Cut zucchini into 1/4 inch thick slices. Pour egg substitute mixed with water into a small bowl and set aside. Combine breadcrumbs, parmesan cheese and pepper in a small bowl and set aside. Dip zucchini into egg mixture then dredge through breadcrumb mixture and place on a baking sheet sprayed with nonstick cooking spray. Bake each side approx. 5-10 minutes or until brown and crispy. Divide evenly into 8 servings (this can best be done by weighing all of the zucchini chips, and then dividing by 8).
Serves: 8
Per Serving: 55 Calories; 1g Fat (24.2% calories from fat); 3g Protein; 8g Carbohydrate; 1g Dietary Fiber; 1mg Cholesterol; 244mg Sodium. Exchanges: 1/2 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fat.
WEIGHT WATCHER POINTS PER SERVING ~ 1 POINT
Notes:
A very different type of Mexican dish. You can use regular ground beef, turkey or whatever but remember the points value will change. So track your points accordingly.
Servings: 6
Ingredients:
8 oz. Boca Meatless Ground Burger
1 (1.25 oz.) Package Taco Seasoning Mix
1/2 Cup Water
1 (8 oz.) Can Pillsbury Reduced Fat Crescent Rolls
1 (8 oz.) Can Fat Free Refried Beans
3 Slices 2% American Cheese
Nonstick Cooking Spray
Garlic Powder
Dried Parsley
Cayenne Pepper
Directions:
Preheat oven to 350 degrees. In a large skillet, combine the Boca, taco seasoning and water. Cook over medium high heat, stirring often until thick. Allow to cool slightly. Spray a large cookie sheet with non-stick cooking spray. Unroll the crescent rolls and press the seams together to form a large rectangle. You may need to spread the dough out a little bit to make it thinner and bigger, but don't allow any holes to rip through on it. Spread the crescent rectangle with the refried beans leaving about an inch border around the outside. Top with the cheese slices down the middle, followed by the meat mixture, but only put the meat mixture on the bottom half of the rectangle and try and keep it away from each end of the dough, or it will spill out when you roll it. Starting with the edge closest to you (the long side), roll the dough to the top edge. Pinch the dough together to seal and then pull the ends together to form a circle. Pinch the ends together to seal. Spray the top of the dough lightly with non-stick cooking spray and sprinkle with a little garlic powder (to taste) and parsley and Cayenne (for color). Bake for 20-25 minutes or until the crust is browned. Cool. Slice and serve with shredded lettuce, tomatoes, fat free sour cream or salsa for additional points.
Per Serving: 255 Calories; 8g Fat (28.2% calories from fat); 15g Protein; 31g Carbohydrate; 5g Dietary Fiber; 5mg Cholesterol; 1110mg Sodium. Exchanges: 0 Other Carbohydrates.
WEIGHT WATCHER POINTS PER SERVING ~ 5
Notes:
A little pointy … 3 enchilada’s per serving for 8 points a serving, but if you’re craving mexican food, this is it.
Servings: 4
Ingredients:
12 Corn Tortillas
2 (4 oz.) Cans Chopped Green Chilies
1/2 Cup Chopped Onions
1/4 Cup Fat Free Chicken Broth
1 (10 oz.) Can 98% Fat Free Cream of Chicken Soup
3/4 Cup Fat Free Milk
1/4 Cup Fat Free Sour Cream
2 Cups Fat Free Shredded Cheddar Cheese, divided
1 (12 oz.) Can 99% Fat Free Chicken, drained
1 teaspoon Cumin
1 Tablespoon Oregano
1/4 teaspoon Pepper
Butter Flavored Cooking Spray
Directions:
Preheat oven to 350 degrees.
Spray both sides of the corn tortillas with butter flavored cooking spray, and put them in the oven until hard like tortilla chips (about 10-15 minutes).
While the tortillas are baking, sauté the onions in chicken broth until tender and broth has evaporated.
Allow the tortillas to cool so you can handle them without burning yourself, and then break into medium sized chips.
Mix together the green chilies, onions, soup, milk, sour cream, cumin, oregano, black pepper, chicken, and 1 1/2 cups cheese.
Spray an 8X8 inch baking dish with non-stick cooking spray.
Place 1/3 of the broken chips in the bottom of the dish, followed by 1/3 of the chicken mixture; spread evenly. Repeat two more times ending with chicken mix on top.
Sprinkle remaining cheese on top and bake for 30-45 minutes or until hot throughout.
Serves: 4
Per Serving: 440 Calories; 4g Fat (8.5% calories from fat); 46g Protein; 54g Carbohydrate; 7g Dietary Fiber; 60mg Cholesterol; 1705mg Sodium. Exchanges: 2 1/2 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat.
WEIGHT WATCHER POINTS PER SERVING ~ 8 POINTS FOR 3 ENCHILADA'S
Notes:
I don’t know about you but I LOVE Eggplant Parmesan although to order out is not very points friendly. Was ecstatic to find a recipe that is point friendly and very tasty.
Servings: 6
Ingredients:
2 Large Eggplants (about 1.5 pounds), peeled and sliced 1/2" thick
2 Egg Whites, lightly beaten with 2 Tablespoons Water
1 Cup Seasoned Italian Bread Crumbs
2 Cups Reduced Fat Spaghetti Sauce
1 1/2 Cups Shredded Fat Free Mozzarella Cheese
6 Tablespoons Grated Parmesan Cheese
Directions:
Preheat oven to 375 degrees.
Spray 2 cookie sheets with non-stick cooking spray.
Coat eggplant slices with egg white, then bread crumbs.
Arrange on prepared baking sheets; bake 30 minutes.
Turn slices over; bake, until browned on both sides, 10 minutes longer.
Remove from oven; leave oven on.
Spread 1/2 cup sauce over bottom of a 9×13" baking dish.
Arrange half of the eggplant in a single layer over sauce; top with half of the remaining sauce, then half of the cheeses.
Repeat layers.
Bake, covered, until heated through and cheese is melted, 30-40 minutes.
Serves: 6
Per Serving: 202 Calories; 3g Fat (12.2% calories from fat); 18g Protein; 28g Carbohydrate; 5g Dietary Fiber; 7mg Cholesterol; 1300mg Sodium. Exchanges: 1 Grain (Starch); 1/2 Lean Meat; 1 Vegetable; 0 Fat.
WEIGHT WATCHER POINTS PER SERVING ~ 4
