Weight Watchers

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7-Day Diet Weight Loss Soup (Wonder Soup)

1/2 head of cabbage,
chopped 1 cup celery,
diced 1 cup white or yellow onion,
diced 1 cup carrots,
diced 1 green bell pepper,
diced 2-3 cloves garlic, minced
4 cups chicken broth
14 oz can diced tomatoes
1 teaspoon oregano
1 teaspoon basil
1/2 teaspoon red pepper flakes and cayenne pepper
Salt and Pepper to taste

Heat 2-3 tablespoons of olive oil in a large pot over medium heat.
Add celery, onions, bell peppers, and carrots. sauté until slightly tender. Stir in garlic.
Pour in chicken broth. Stir in tomatoes and cabbage.
Bring to a boil and then reduce heat.

Crustless Pumpkin Pie

1 (15 ounce) cans pumpkin puree ( note not pie filling)
1 (12 ounce) cans evaporated skim milk
3/4 cup egg white
3 teaspoons pumpkin pie spice
1 teaspoon vanilla
2/3 cup Splenda granular
Pam cooking spray

Preheat oven to 400°F.
Combine all ingredients.
Spray 9" pie plate with Pam.
Pour mixture into pie plate.
Bake at 400 F for 15 minutes.
Reduce heat to 325 F and continue baking for about 45 minutes or until a knife comes out clean.

Slice into 8 pieces.

Only 63 calories and 2 WWP+ per slice

*Top with fat free cool whip (optional)

Easy Fried Rice WW+

2 spray(s) cooking spray
2 large egg(s), lightly beaten
1 cup(s) uncooked carrot(s), shredded
1 cup(s) uncooked scallion(s), sliced, divided
3 cup(s) cooked white rice
1/2 cup(s) frozen green peas, thawed
1/4 cup(s) low-sodium soy sauce, or to taste

Coat a large nonstick skillet with cooking spray; warm pan over medium-high heat. Add eggs; tilt pan so that eggs cover bottom.
When eggs start to set, break them up into pieces with a heat-proof spatula or wooden spoon.

Chicken in a Pot

3 pounds chicken, whole, no skin
2 carrots – sliced
2 onions – sliced
2 celery stalks -- with leaves, cut in half
1 teaspoon basil
2 teaspoons salt
1/2 teaspoon black pepper
1/2 cup fat-free chicken broth -- or wine

Put carrots, onions, and celery in bottom of CROCK-POT. Add whole chicken. Top with salt, pepper, liquid.
Sprinkle basil over top.
Cover and cook until done-low 8 to 10 hours. (High 3 to 4 hours, using 1 cup water).
Remove chicken and vegetables with spatula.

Chicken in a Packet

1/2 cup bottled barbecue sauce
4 (4-ounce) skinless, boneless chicken breast halves
1 green pepper, cut into strips
1 sweet red pepper, cut into strips
4 small baking potatoes or 12 new potatoes, thinly sliced
1/4 teaspoon ground black pepper

Preheat the oven to 350 degrees.
Tear off two pieces of foil the size of a cookie sheet.

Place one piece of the foil on a cookie sheet. Spoon half of the barbecue sauce on the center of the foil.
Layer the chicken, green and red peppers and potatoes on top. Sprinkle with the black pepper.
Top with the remaining barbecue sauce.

Baked Chicken Breasts Supreme

1 1/2 cups lowfat yogurt -- Or light sour cream
1/4 cup lemon juice
1/2 teaspoon Worcestershire sauce
1/2 teaspoon celery seed
1/2 teaspoon paprika -- Hungarian sweet
1 clove garlic – minced
1/2 teaspoon salt – optional
1/4 teaspoon pepper
8 boneless skinless chicken breast halves
2 cups dry bread crumbs – fine

In a large bowl, combine first 8 ingredients. Place chicken in mixture and turn to coat.
Cover and marinade overnight in the refrigerator. Remove chicken from marinade.

Coat each piece with crumbs. Arrange on a shallow baking pan.

Apple-Cinnamon Wontons a la Mode

2 spray(s) butter-flavour cooking spray, divided
2 medium fresh apple(s), McIntosh, peeled, cored and minced
1 Tbsp packed light brown sugar
1 tsp fresh lemon juice
1/2 tsp ground cinnamon
24 item(s) wonton wrapper(s), half of a 12 oz package
1 1/2 Tbsp powdered sugar
3 cup(s) light vanilla ice cream

Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.

In a medium bowl, combine apples, brown sugar, lemon juice and cinnamon; toss to coat apples.

Potato-Cheese Dumplings with Sour Cream-Chive Dip

2 spray(s) cooking spray
1 medium uncooked potato(es), baking, peeled and cut into 1-inch pieces
2 clove(s) (medium) garlic clove(s)
2 oz low-fat Cheddar or Colby cheese, shredded (about 1/2 cup)
2 Tbsp fat-free sour cream
24 item(s) wonton wrapper(s), round (about 6 oz total)
1/4 cup(s) fat-free sour cream
1 Tbsp chives, fresh, minced

Preheat oven to 350ºF. Coat a large baking sheet with cooking spray.

Combine potato and garlic in a medium saucepan. Cover with water and set pan over high heat.

A Complete Chicken Dinner Disguised as a Salad (7.23 WW Points)

12 ounces boneless skinless chicken breast -- 3- 4-ounce breasts; cooked and sliced into thin strips
8 cups mixed greens
2 whole oranges -- cut into 12 weedges each
2 cups fresh strawberries -- sliced
16 whole grape tomatoes


2 tablespoons fat-free mayonnaise
2 tablespoons honey
2 tablespoons balsamic vinegar
2 teaspoons dijon mustard
1 teaspoon chili powder
1/2 teaspoon black pepper
1/4 cup extra virgin olive oil

In a blender, combine all vinaigrette ingredients except oil. Blend 1 minute. Add Oil. Blend.

Oven Fried Chicken Weight Watchers

1/3 cup(s) all-purpose flour
1/4 tsp table salt
1/8 tsp cayenne pepper
3 oz buttermilk
1/2 cup(s) cornflake crumbs
1 pound(s) Chicken, breast, raw, without skin & bone, four 4-oz pieces

Preheat oven to 365ºF. Lightly coat an 8 X 8 X 2-inch baking dish with nonstick cooking spray; set aside.
Combine flour, salt and cayenne pepper together in a medium-size bowl.
Place buttermilk and corn flakes crumbs in 2 separate shallow bowls.
Roll chicken breast halves in flour mixture and evenly coat each side.

Raspberry Smoothie (Low Fat)

1 pkt Weight Watchers Vanilla Smoothie
1 cup cold skim milk
1/2 cup fresh or frozen raspberries
5 ice cubes

Crush ice cubes in blender. Add smoothie mix and milk and blend. Add raspberries and frappe.
If needed, add a packet or two of sugar substitute.

Serves 1.

Guilt-Free Guacamole

24 asparagus spears trimmed and halved
1/2 cup salsa
1 tablespoon cilantro leaves
2 cloves garlic
4 scallions thinly sliced

In a large nonstick skillet combine the asparagus and 1/2 cup water bring to a boil. Reduce the heat and simmer covered until the asparagus is tender-crisp about 5 mins drain and run under cold water to cool. In a blender or food processor puree the asparagus, salsa, cilantro and garlic. Add the scallions pulse several times until chunky smooth.

Transfer to a serving bowl. refrigerate covered until chilled at least 1 hr.
Serves 6

Chili Con Queso Dip

14 1/2 ounces canned tomatoes diced/undrained 10 ounces canned tomatoes w/chiles/undrained
1 teaspoon olive oil
1/2 cup onion chopped
2 cloves garlic minced
8 ounces fat-free cream cheese
1 teaspoon chili powder
6 ounces Velveeta® Light
Cilantro optional

Classic Smoothie

1/2 cup strawberries halved
1/4 cup 1% low fat milk
8 ounces vanilla yogurt, nonfat
1 small banana quartered

Place all in a blender and process until smooth. Pour into glasses.
Serves 2.

Cals 179.3 Fat grams 0.9 Fiber grams 2.2 W/W Points 3 NOTES

**This time-honored smoothie makes a hearty breakfast or dessert. You can use whatever berries or other fruit you like with a corresponding favor of yogurt for a variety.
Cals 179.3 Fat grams 0.9 Fiber grams 2.2

Weight Watchers Point 3

Red Beans & Rice

1 C. dry red beans
4 C. water
1 lb beef sausage, cut into 1/2 inch slices* 1 c chopped onion
1 clove garlic, minced
1 tsp salt
1/2 tsp marjoram
1 bay leaf
1 can (28 oz.) peeled tomatoes
1 C. uncooked rice
1/2 C. coarsely chopped celery
1 med green pepper, coarsely chopped

Wash beans. Soak beans in water overnight. (Or for quick soak method bring beans and hot water to boil and boil for 2 mins. Remove from heat cover with plastic wrap and let stand 1 hr.

Rice Pudding - weight watchers

1 C. uncooked rice
1/2 C. sugar
1/2 tsp salt
6 C. milk
1 whole blanched almond
1 tsp vanilla extract
Ground cinnamon for garnish (optional)

Combine rice, sugar, salt and milk in top of double boiler. Cover and cook over simmering water 1 3/4 to 2 hrs or until thickened, stirring frequently. Stir in almond and vanilla extract.
Serve with cinnamon if desired.*

Makes 6 servings.
330 cals 10.1 g protein 8.4g fat 53.0g carb 299mg sod 33 mg chol

Weight Watcher Points 6

Stuffed Peppers- Weight Watchers

8 med yellow, green or sweet red peppers
1-1/2 lbs lean ground beef
1/2 garlic clove, minced
1 med onion, minced
1/2 C. finely chopped cabbage
1 med carrot, shredded
1/2 C. shredded zucchini
1 can (28 oz) tomatoes with liquid cut up 1/2 c uncooked long-grain rice
1 tbsp brown sugar
1/4 tsp dried basil
Pepper to taste

Cut the tops off each pepper and reserve. Cook peppers in boiling water until crisp-tender about 2-3 mins.

Vegetable Soup- Weight Watchers

2 C peeled potatoes, diced
1 C. carrots, diced
1 C celery, diced
1 C onion, chopped
3 C cabbage, shredded
1 (6 oz) can no-salt added tomato paste
1 tsp thyme
1/4 tsp black pepper, freshly ground
6 C homemade or low-sod beef broth
1/3 C fresh parsley, finely chopped

Combine all ingredients except parsley in a large stock pot. Bring to a boil reduce heat and simmer 20 mins or until vegetables are tender.

Southwestern Oven Fried Chicken

1 tbsp garlic powder
1 tbsp onion powder
1 tbsp paprika
1 tbsp chili powder
1 tsp ground cumin
1/2 tsp salt
1/2 tsp pepper
8 chicken breast halves; skinned (6 oz each) 1 1/2 cups low-fat buttermilk
1/2 cup dry bread crumbs
1/2 cup yellow cornmeal
vegetable cooking spray

Combine first 7 ingredients in a small bowl stir well. Rub chicken with 3 tablespoons spice mixture. Set remaining spice mixture aside. Place chicken in a 13 x 9-inch baking dish let stand 10 mins. Pour buttermilk over chicken turning to coat.

Crispy Baked Chicken

Vegetable oil spray
1 (2 to 3 lb) frying chicken, cut into serving pieces, skinned, all visible fat removed
1 C. skim milk
1 C. Corn Flake crumbs
1 tsp rosemary
1/2 tsp black pepper, freshly ground

Preheat oven to 400 degrees.
Line a baking pan with foil and lightly spray foil with vegetable oil. Rinse chicken and pat dry. Set aside.
Pour milk into a shallow bowl. Combine Corn Flake crumbs, rosemary and pepper in another shallow bowl.
Dip chicken pieces first into milk and then into crumb mixture. Allow to stand briefly so coating will adhere.

Herb & Garlic Fish

1/2 cup mayo
1/2 teaspoon dried marjoram leaves
1/2 teaspoon dried thyme leaves
1/2 teaspoon garlic powder
1/4 teaspoon ground celery seed
1 pound fish fillets

Mix dressing and seasonings.
Place fish on greased grill over medium coals or rack of broiler pan 2 to 4 inches from heat.
Brush with 1/2 of the dressing mixture. Grill or broil 5 to 8 mins. Turn brush with remaining dressing mixture.
Continue grilling or broiling 5 to 8 mins or until fish flakes easily with fork.

Yield 4 servings


4 (8") low fat flour tortillas
3/4 c (3 oz) reduced-fat Monterey Jack cheese
1/4 c commercial salsa

Place 2 tortillas on an ungreased baking sheet. Sprinkle evenly with cheese. Spoon 2 tablespoons salsa onto each tortilla. Top with remaining tortillas.
Bake tortillas at 450 degrees for 4 mins on each side.
To serve cut each tortilla into 8 wedges.

Yield 16 wedges
49 cals Protein 2.3 fat 1.7 carb 6.8 chol 4 iron 0.3 sod 34 calcium 51

Weight Watcher Point 1

Sour Cream Chicken

2-1/2 to 3 pound fryer chicken, cut up
1/2 cup oat flour
1 teaspoon salt
1/4 teaspoon pepper
1/4 cup cooking oil
3 tablespoons dry onion soup mix
1 cup sour cream
1/2 cup heavy cream

Mix flour, salt and pepper. Dredge chicken through flour mixture.
Heat oil in skillet over medium heat. Add chicken and brown on all sides.
Place browned chicken in 13x9x2-inch pan. Combine soup mix, sour cream and milk in small saucepan.
Cook over low heat until hot. Dont boil.
Pour over chicken. Cover and bake in moderate oven (350 degrees) 1 hr or until tender.

Yield 4 servings

Spiced Almonds

1 egg white
2 tablespoons water
4 cups almonds
3/4 cup Splenda
1/2 teaspoon ground cloves
1/4 teaspoon ground nutmeg
1 1/4 teaspoons ground cinnamon

Preheat oven to 250 degrees F Beat egg white with water. Add nuts and stir until moist. Drain. Combine dry ingredients, mixing well. Add nuts
and stir until coated. Spread nuts on lightly greased baking sheet.
Bake for 25 to 30 mins stirring occasionally. Cool completely before storing in airtight container.

Makes 16 servings @ 3points per 1/4 cup serving

Nutritional info Per Serving: 139 Cal 12 g Tot Fat; 3 g Fiber; 62 mg

Cranberry Salad

(weight watchers/diabetic friendly)

1 cup fresh cranberries
1 cup water
6 packages artificial sweetener
1 small box sugar-free cranberry Jell-O
3/4 cup chopped celery
14 pecan halves
1Red Delicious apple, chopped
1/4 teaspoon salt

Cook cranberries in water until they pop. Add sweetener and cook 5 minutes.

Remove from heat and add Jell-O to hot cranberries. Add celery, apple, nuts and salt.

Pour into serving bowl and refrigerate until set.

Serves: 4 -

2 WW points per serving

Eat All You Want Soup

1 head cabbage, chopped
4 ribs celery, chopped
5 large onions, chopped
1 large green bell pepper, seeded and chopped 1 clove garlic, chopped
1 (14.5 oz) can stewed tomatoes
1 (1 oz) envelope onion soup mix
1 (46 oz) can vegetable juice

Combine all ingredients in a large soup pot. Bring to a simmer simmer 1 hour or until vegetables are tender.

Serves 15 (about 1 cup each)
Amount Per Serving
Cals 60 Cals from Fat 0
Total Fat 1g
0% Carbs 14g 4% Dietary Fiber
3g 12% Sat Fat < 1g 0% Chol < 1mg 0%
Protein 2g 3%
Sod 310mg 12%

Chicken Fajitas with Fresh Tomatillo Salsa (Weight Watchers 4 Points)

6 medium tomatillos, husked *
1 medium quartered deveined seeded jalapeño pepper (wear gloves to prevent irritation)
1 small garlic clove, peeled
2 large plum tomatoes, quartered
1/2 medium red onion, halved
1/4 cup packed whole fresh cilantro leaves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground cumin
10 ounces skinless boneless chicken breasts
Four 6" flour tortillas
1 1/2 cups shredded iceberg lettuce leaves
8 cherry tomatoes, halved

Adjust oven rack to divide oven in half.

Preheat oven to 350o F.

Easy Club Salad-W.W Points 5

1 bag (16 ounces) lettuce or 1 small head lettuce, torn into bite size pieces (6 cups)
1 1/2 cups cut-up cooked chicken (9 ounces)
1 tomato, cut into eighths
1/3 cup Thousand Island dressing
1/3 cup Betty Crocker® Bac~Os® bacon flavor bits or chips
Hard-cooked egg slices, if desired

Toss lettuce, chicken and tomato in large salad bowl refrigerate.
Just before serving toss with dressing and bacon flavor bits. Garnish with hard cooked egg slices.

Makes 4 Servings

Weight Watcher Points 5

Southwestern Tator Tot Casserole-WW Points 6

1 pound lean ground beef
1/2 cup white onion, chopped
1 pound frozen tator tots
1 can low fat cream of mushroom soup
1 small can mild chiles

Brown onion and ground beef in nonstick skillet. Drain off excess fat.

Place hamburger and onion mixture in casserole dish. Place tator tots on top of mixture.
Add mushroom soup and chiles on top of tator tots.

Cover and bake in oven at 350 degrees for 30 mins.

Makes 8 Servings

Cals 270 fat 14g Fiber 2g Carb 21g Chol 87mg Sod 683mg

W.Watchers Points 6

Easy Three-Cheese Broccoli Couscous (W.W. Points+ 4)

2 cups water
1 (10-oz.) pkg. uncooked couscous
1 (10-oz.) pkg. Green Giant® Frozen Broccoli in Cheese Flavored Sauce
1 1/2 cups nonfat cottage cheese
4 oz. (1 cup) shredded fresh Parmesan cheese
1/4 teaspoon salt, if desired

Bring water to a boil in medium saucepan. Stir in couscous. Remove from heat; cover and let stand 5 minutes.
Meanwhile, cook broccoli as directed on package.
In medium bowl, combine broccoli in sauce, cottage cheese, Parmesan cheese, couscous and salt; mix well.

Nutrition Information:

12 Serving (1/2 Cup)