Currently I'm on a Boca Burger kick. I use a 3 point whole wheat hamburger bun (Trader Joes), put the boca in the microwave for a minute. On the bun I use a little honey mustard, a little bbq sauce, tomato slices, red onion, an ortega chili and voila! A big burger that's very satisfying and filling. I think it's about 5 points. My favorite snack is Healthy Choice 94% FF popcorn. And I eat the whole bag. (note from Suzanne: The best veggie burgers are made by Dr. Pragers and are available at Trader Joes. They are 1 point each and come in 3 flavors)
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Blue Cheese Dressing (Low Fat)
1 cup lite yogurt
1/2 cup low fat cottage cheese
1/4 cup fat free mayonnaise
1/4 cup nonfat sour cream
1 cup blue cheese, crumbled
Place yogurt, cottage cheese, mayonnaise, and sour cream in Vita-Mix container. Secure lid. Select VARIABLE, speed #1. Turn on machine and quickly increase speed to #3. Run machine for 30 seconds. Remove lid and add blue cheese, blend lightly.
Time: 30 seconds to 1 minute
Yield: 3 cups
Note: Refrigerate in airtight container.
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Recipe: 4 thinly sliced pork chops, sauteed in a little olive oil for 3-4 min. per side, put in oven to keep warm. Cut up 3 golden delicious apples and heat in pan with 1/4 teaspoon cinnamon. As the apples begin to brown, add 1 cup sauerkraut and cook 2-3 more minutes. Serve together and it tastes great! (5 points per serving= 1 pork chop and 1/4 the apple/sauerkraut mixture)
Favorite new food: Stuffed bell peppers from Trader Joe's (2 servings and each serving only 4 points)
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Breakfast Idea: basic but simple and easy. 3 egg white omelet with 1/4 cup mozarella cheese and bell peppers. Add a cup of berries for an additional point. (total=3 pts. and it holds you for several hours)
Lunch Idea: Canned chicken with 1 tbsp. light mayo, celery and a little mustard. Serve in 1/2 a pita with some lettuce and tomato. 3 points
Quick Dinner Idea: Saute shrimp in a little olive oil and cajun seasoning. Cut it up and make tacos and/or burritos.
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To dress up popcorn instead of salt I use a small amount of garlic salt. A pinch then toss, then another pinch and serve. Hope someone also finds it tasteful.
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Snack - GeniSoy Potato Soy Crisps, BBQ flavor. 2 pts. for 1 serving (20 crisps). They taste just like BBQ potato chips and help with the crispy/salty snack craving. I found them at Safeway in the natural foods section.
Dinner recipe idea - I found this athttp:/www.angelfire.com/journal/wwrecipes/ under the poultry section. Here's a link to the recipe for Baked Chicken with Orange-Pineapple Juice
I substituted regular yellow mustard for the Dijon mustard and used Tropicana Light and Healthy reduced calorie and sugar orange juice instead or regular orange juice. We also only cooked boneless, skinless chicken breasts. This is excellent over brown rice.
NOTE: The original called for 1 chicken or 3 pounds chicken parts, I substituted boneless skinless chicken breasts to lower the points per serving
It is 7.88 points per serving if you use boneless skinless chicken breasts , but if you use 1 chicken or 3 pounds chicken parts with the skin then it is 9.11 points per serving
Per serving (boneless skinless chicken breasts): 7.88 points
Per serving: (chicken pieces, or 1 whole chicken): 397.6 cal, 16.4g (37.6%) fat, 1g fiber, 164mg sodium, 20.3g carb, 41g pro
Per serving: (chicken pieces, or 1 whole chicken): 9.12 points
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Peanuts, dry-roasted, unsalted 10 nuts (1 oz) 1 point
Pecans, unsalted 3.5 halves (1 oz) 1.25 pts
Walnuts, unsalted 3.5 halves (1 oz) 1.25 pts
Almonds, unsalted 6 nuts (1 oz) 1 pt
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Here's a muffin recipe that is 2 points.
1 spice cake mix
1 small can of pumpkin
3/4 cup to 1 cup water
Mix all ingredients well. Grease muffin tin with Pam.
Bake at 350 degrees for 30minutes. Makes 12 muffins.
You can substitue the spice cake mix for any flavor you like.
Enjoy!!!!
Kashi granola bars are also a good snack. 2 points and full of fiber.
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A Hearty Hot Cereal Idea
I like a warm hearty breakfast and I make variations of the one I am listing here.The WW points will depend on your choice of cereals and how much fruit you use.Sometimes I blend stawberries with the milk (instead of the banana).
8 oz non-fat milk
1/2 banana
3 Tblsp. Soy Protein mix
1/2 to 1 cup of high fiber breakfast cereal
Choice of fruits that are available and in season
I like blueberries, melons, strawberries, raspberries, orange sections...whatever
Directions:
Combine the first 3 ingredients in a blender
Pour over cereal and microwave on high for 1 min 20 seconds
Add the cold fruit to the warm cereal
Bon Appetit!
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Wheat Penne Pasta with Chicken (I have never calculated the point value for this - but it can't be that much.)
1 box wheat Penne Pasta
2-3 tbs. olive oil
1 each: yellow and red pepper, onion and garlic clove, chopped
1 can diced tomatoes
3 or 4 grilled or cooked skinless chicken breasts, sliced
2 tbs. chopped fresh basil
1.) Cook pasta according to package directions.
2.) Sauté peppers, onion and garlic in oil until tender.
3.) Stir in diced tomatoes, chicken and basil. Simmer 4-5 minutes.
4.) Serve mixture over pasta
Snacks
Pria Bars - Quick and easy snack - Any flavor at 110 calories is 2pts.
Finn Crisp - thin rye crispbread (3 pieces for 1pt.) and 1 thin slice turkey breast.
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Tabouleh:
(crushed wheat, tomato, onion and parsley salad)
1/2 to 3/4 cup fine bulgar wheat (crushed wheat).
11/2 - 2 cups finely chopped parsely.
1/2 - 3/4 cups finely chopped green onions.
2 medium tomatoes, diced.
1/4 cup lemon juice (more or less depending on preference).
4 tablespoons of olive oil.
salt to taste.
dash of fresh or dried mint (mint is optional).
Directions:
Pour cold water over wheat in bowl just to cover. Let soak up the water for 10
minutes. Drain off the excess water if any.
In large bowl, add wheat, tomato, parsley, onion, lemon juice, olive oil, salt. Toss together and add the mint if desired.
Note all ingredients in the recipe can be increased or decreased depending on personal taste and preference.
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BEEF ENCHILADA CASSEROLE
12 SERVINGS
2 cups canned red chili sauce
1 cup diced yellow onion
2 Tablespoons flour
12 6 inch tortillas, quartered
4 cups low sodium tomato paste
4 1/2 ounces sharp cheddar chesses
1 1/2 teaspoons mild or hot chili powder
40 small or 24 large black olives, chopped
15 ounces ground beef (10% or less fat)
Sauce:
In a medium saucepan, stir together 1/4 cup of the chili sauce and the flour together over low heat until the flour is dissolved. Gradually stir in the remaining chili sauce, tomato paste, and chili powder. Bring mixture to a boil over medium-high heat, stirring occasionally; cook, stirring constantly for 2 minutes, until slightly thickened. Remove from heat, let cool.
Beef:
Saute beef and onion in a medium size non-stick skillet, breaking up meat as it cooks about 4-5 minutes until meat is no longer pink. Remove from heat; set aside.
Assemble:
Preheat oven to 375 degrees. Spray 13 x 9 inch casserole dish with nonstick cooking spray.
Spread 1/2 cup of the sauce over the bottom of the casserole dish. Dip the 12 tortilla quarters into the remaining sauce and arrange evenly in the casserole. Sprinkle with 1/3 of the beef mixture, 1/4 of the cheese and 1/4 of the olives. Top evenly with 1/2 cup of the sauce. Repeat layers 2 more times. Dip remaining 12 tortilla squares in the sauce; arrange over sauce in casserole. Top evenly with remaining cheese, olives, and sauce. Bake, covered, 35 minutes. Uncover; bake 25 minutes longer. Let stand 5 minute.
Points: 5.5
Per serving: 261 calories; 9 g. total fat, 4 g. saturated fat; 33 mg. cholesterol; 843 mg sodium; 34 g. total carbohydrate; 4 g dietary fiber; 14 g protein; 154 mg. calcium
Even though this makes 12 servings, it freezes well and is great to have in the freezer when you get home and need a fast, delicious WW hot meal :-)
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Hi-
Thank you so much for the wonderful compilation of recipes. We are going through them and itemizing what we want to try first and a grocery list.
Our favorite marinating sauce is Yoshida's. It comes in lots of different flavors and we use it on all type of meats. It changes the boring everyday same chicken, turkey, pork into tasty dinners. We are looking for variety.
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My 2 favorite snack ideas are:
1) Kashi Chevy Trail Mix bars - they are like granola bars....Very good
and filling ....2 pts
2)I also make my own version of ice cream sandwiches....I take lowfat
chocolate graham crackers and put a dollop of fat free cool whip in the
middle and freeze them. They taste just like ice cream sandwiches...My kids love them too.
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Stir Fry
2 tbsp Olive oil 8 oz pkg sliced mushrooms
12 oz pkg bean sprouts 1/2 lb china peas (take strings off)
1 lg yellow onion 12 oz Trader Joes Shrimp(31-45 count cooked)
In 10" skillet place olive oil,mushrooms and onion. Saute for approx 5 min uncovered and 5 min covered.
Put china peas and bean sprouts in and cook for approx 7 min covered. Take out of skillet and put the shrimp in to warm them. Use reduced sodium soy sauce if you like. I keep the shrimp separate from the veggies when I serve them as my family likes to eat them with cocktail sauce.
Place a WW chocolate/caramel bar on top of a cinnamon rice cake. Nuke it for a 5 seconds. Smooth the chocolate/caramel bar on top. You may need to nuke it again. Enjoy. It satisfies the crunchyness, the quantity, and of course, the sweetness of chocolate and caramel.
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More updates next weekend. Be sure and let us all know if you try any of the ideas. They all sound so great.
See you next week.
Weekend Update
Sunday, April 2, 2006
Look for the next post where you will find a recipe to make a delicious roasted chicken using this Mexican seasoning. You will love it!!!!!!