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Delicious and Healthy Weight Watchers Recipes
Category Archives: 0-1 PointsPlus
Apr 11 2013

Mango Salsa

by Steph

Mango Salsa

0 Weight Watchers Points+

3-4 Servings


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Summer is coming…I’m getting ready.  This mango salsa makes a great snack to enjoy sitting poolside with a nice cold beverage. Maybe a margarita…MMMM margaritas, I guess I can make mine non-alcoholic.  My husband bought me a margarita maker for a Christmas this year.  This was before we new that I was pregnant.  He decided to not give it to me as a Christmas present, smart decision. I don’t think that would have went over so well. Anyways, I will be busting that bad boy out later this summer and putting it to some good use.  And serve up some chips and mango salsa.

 

We served this mango Salsa over some tilapia filets we cooked that were just seasoned simply with cumin, oregano, garlic, salt, pepper and tiny pinch of cinnamon.

 

Ingredients

  • 1 Cup diced mango
  • 1 medium tomato, diced
  • ½ cup red onion, diced
  • ¼ cup chopped fresh cilantro
  • Juice from ½ lime
  • ¼ tsp Cumin
  • ¼ tsp salt

 

Now, these instructions are hard….I mean it.  Get ready…

Dice all your ingredients and place them in

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Add the Lime juice and seasoning.

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Mix well.

Now here’s the hard part. DON’T EAT IT!

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Put it in the fridge and let it set for a couple hours.

Make a big batch, its good…it wont last long :-)

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Enjoy!!

 

Nutritional Information

3-4 Servings

0 Weight Watchers Points Plus per serving

 

42 Calories; 0.2g Fat; 0g Sat. Fat; 0mg Cholesterol; 10.7g Carbohydrates; 1.4g Fiber; 7.9g Sugar; 0.6g Protein

 

** Nutritional information calculated through weight watchers online recipe builder and calorie-count.com. Some data may not be accurate.

** I am not a nutritionist and am not affiliated with Weight Watchers. Please consult a doctor before starting any new nutritional program or diet

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Jul 30 2012

Crispy Green Beans

by Steph

Crispy Green Beans

1-2 Weight Watchers Points+

There is nothing overly unique about this recipe, its just simple and good; two of my favorite things. I usually cook my string beans first and then toss them in Olive oil or Butter.  But I was at a neighbor’s house and she introduced this way of cooking them.  Don’t know why I never thought of it before but its pretty darn delicious.  It gives the strings beans a whole new flavor.

*The points+ value is 1 if you do not count the green beans in the recipe builder; 2 Points+ if you count them

 

Ingredients

  • 4 Cups green beans
  • 2 tsp. olive oil
  • Salt and pepper to taste

 

Trim the ends off your string beans and wash and dry them thoroughly.  If they aren’t dry the oil is going to splatter on you when you add them to the hot pan. Not fun…I know

Heat 2 tsp. of olive oil in a sauté pan.  Add the green beans.

Toss them in the pan occasionally.

Cook for about 10 minutes until they are crispy and browned

Season with salt and pepper and serve hot.

Hope you enjoy!

 

Nutritional Information

1-2 WW points+

94 Calories; 7g Fat; 1g sat fat; 7.8g Carbohydrates; 3.7g Fiber; 1.5g sugar; 2g protein

 

Crispy Green Beans

Ingredients

  • 4 Cups green beans
  • 2 tsp. olive oil
  • Salt and pepper to taste

Instructions

  1. Trim the ends off your string beans and wash and dry them thoroughly.
  2. Heat 2 tsp. of olive oil in a sauté pan.  Add the green beans.
  3. Toss them in the pan occasionally.
  4. Cook for about 10 minutes until they are crispy and browned
  5. Season with salt and pepper and serve hot.

Nutritional Information

1-2 WW points+

94 Calories; 7g Fat; 1g sat fat; 7.8g Carbohydrates; 3.7g Fiber; 1.5g sugar; 2g protein

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Feb 23 2012

Ricotta Meatballs

by Steph

I have mentioned before that my husband is not a huge fan of pasta, he eats it because I make it, and otherwise he would go hungry.  When he married an Italian it was in our wedding agreement that he has to eat it once a week :-) Just kidding.  But he does have a requirement when we have pasta.  It either has to have meat (sausage and/or meatballs) or Italian Bread.  If I forget, I never hear the end of it.

So I was watching the food network, or cooking channel, or something like that and they were talking about this place that makes this meatball sandwich, but the meatballs were made with Ricotta.  OH MY!! Seriously how bad could that be?  So I wrote it down to try making these.  These are seriously good, full of flavor.  The Ricotta makes the meatballs nice and moist.  I used breadcrumbs this time to make them but I think next time around I will leave them out. I don’t think they are needed (get rid of some carbs). But I have told you the best part.  They are only 1 Weight Watchers Points+ per meatball. YIPPY!!! I made them small but you could make them twice as big and they still would only be 2 points+ per meatballs.

 

Here are your ingredients

  • 1 lb lean ground beef (I used Laura’s Lean)
  • 2 links of Turkey Sausage, casing removed
  • 1 cup Low fat Ricotta
  • ¼ cup pecorino Romano (grated)
  • ½ cup finely chopped parsley
  • 1 tsp garlic
  • ¼ tsp black pepper
  • ½ tsp salt
  • 1 Egg
  • 2 Egg Whites
  • ** 10-12 cups Tomato Sauce of your Choosing (I will post my sauce recipe later)

 

Equipment needed

  • Mixing bowl
  • Cookie sheet
  • Large Pot

 

Place the ground beef and turkey sausage in a bowl.

Add the Ricotta

Add the pecorino Romano

Then the Parsley and Seasoning and Eggs

Take Gods Utensils (AKA your hands) and mix well.

Form 32 small meatballs and place on a cookie sheet sprayed with cooking spray

Bake at 375  for 10 – 15 minutes until the meatballs just form a crust on them.

Meanwhile start warming (or making you sauce). When your meatballs are done add them to the pot of sauce

Cook for about 1-2 hours.

Grate some fresh pecorino on top and Enjoy!! (yea I had 4…I’m not gonna lie)

 

Nutritional Information (*for just the meatballs, not including sauce, as points value varies by sauce)

Serving Size is 2 Meatballs, makes 16 servings total

2 WW Points+ per serving (calculated through WW online recipe builder)

CALORIES 3.8; FAT 3.8g; SAT. FAT 2.2g;  CHOLEST. 19.5mg; CARB. 0.9g; FIBER 0.1g; SUGAR 0.6g; PROTEIN 10.5g

(Calculated through loseit.com, some data may not be accurate)

 

Ricotta Meatballs

Ingredients

  • 1 lb lean ground beef (I used Laura’s Lean)
  • 2 links of Turkey Sausage, casing removed
  • 1 cup Low fat Ricotta
  • ¼ cup pecorino Romano (grated)
  • ½ cup finely chopped parsley
  • 1 tsp garlic
  • ¼ tsp black pepper
  • ½ tsp salt
  • 1 Egg
  • 2 Egg Whites
  • *10-12 cups Tomato Sauce of your Choosing (I will post my sauce recipe later)

Equipment

  • Mixing bowl
  • Cookie sheet
  • Large Pot

Instructions

  1. Place the ground beef and turkey sausage in a bowl.
  2. Add the Ricotta
  3. Add the pecorino Romano
  4. Then the Parsley and Seasoning and Eggs
  5. Take Gods Utensils (AKA your hands) and mix well.
  6. Form 32 small meatballs and place on a cookie sheet sprayed with cooking spray
  8. Bake at 375  for 10 – 15 minutes until the meatballs just form a crust on them.
  10. Meanwhile start warming (or making you sauce). When your meatballs are done add them to the pot of sauce
  11. Cook for about 1-2 hours.
  12. Grate some fresh pecorino on top and Enjoy!!

Nutritional Information (*for just the meatballs, not including sauce, as points value varies by sauce)

Serving Size is 2 Meatballs, makes 16 servings total

2 WW Points+ per serving (calculated through WW online recipe builder)

CALORIES 3.8; FAT 3.8g; SAT. FAT 2.2g;  CHOLEST. 19.5mg; CARB. 0.9g; FIBER 0.1g; SUGAR 0.6g; PROTEIN 10.5g

(Calculated through loseit.com, some data may not be accurate)

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Feb 2 2012

Sautéed Broccoli Rabe

by Steph

This post today is going to be short and sweet.  Looking for a way to spice up your veggie sides for dinner? Well, this is it. I will admit that neither my husband or son will touch broccoli rabe. It does take an acquired taste.  Not everyone likes it. However, I love the stuff.

Its flavor is nutty and a little bitter. But the trick to get the bitter out is to blanche it first.  Broccoli rabe is a great source of calcium, Folate, Vitamin K, A and C. It also contains glucoinolates, which is an antioxidant that is shown to be effective against lung, stomach and colon cancer. Yay Broccoli rabe!

It is delicious with pasta, sausage, and a little parmesan cheese. But its also great as side, with the red pepper flakes it gives a great little kick :-)

 

Here are your ingredients:

  • 1 bunch of broccoli rage
  • 2 tsp olive oil
  • 1 large garlic clove
  • pinch of red pepper flakes
  • salt and pepper to taste

Equipment needed*:

  • Large pot of boiling water
  • large saute pan
  • cutting board
  • Knife
  • Large bowl of water filled with ice (Ice Bath)

 

* I decided to add the equipment section.  Its good to get things prepped before hand.  One of the things I always try to remember. Nothing worse then starting a recipe and finding out you need to get something. Or something burns because you were looking for a clean bowl.  Thats stinky.

 

Bring a large pot of water to a rapid boil. Season heavily with salt. You need to prep the broccoli rabe first by trimming up the woody stems.

 

Then add the broccoli rabe and cook for 1-2 minutes tops.

 

Remove the broccoli rabe and plunge into an ice bath.

 

Drain broccoli rabe well.  While the broccoli rabe drains, heat the olive oil in a sauté pan

 

Add garlic and red pepper flakes.  Sauté for 2-3 minutes until fragrant

 

 

Add the broccoli rabe, and cook for 3-4 minutes until heated through. Remove from the pan and season with salt and pepper

 

 

Voila! Done.  Enjoy!!

Nutritional Information

Makes 2 servings

1 WW Points+ per serving (you only need to count the olive oil, veggies are zero)

CALORIES 89; FAT 5.2g; SAT. FAT 0.7g;  CHOLEST. 0mg; CARB. 9.6g; FIBER 3.6g; SUGAR 2.3g; PROTEIN 4g

(Calculated through loseit.com, some data may not be accurate)

 

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Jan 13 2012

Tomato Basil Bruschetta

by Steph

So I just realized that I posted a recipe for Bruschetta chicken and said you could use my recipe for Bruschetta….OOOOPS! Forgot to post that, my bad.  Well here it is! Better late then never???

Did you know the definition of Bruschetta is actually just for the bread?  Thick slices of bread rubbed with garlic and drizzled with olive oil.  Bruschetta can be topped with all different things, but the most common is tomato basil.  This recipe is so delicious, comes perfect every time, and is super easy.  It can be made in minutes, the longest part is dicing up the tomatoes.  This dish is best made at least a few hours ahead of time (or overnight) to let the flavors blend.

It tastes the best in summer when tomatoes are at their peak.  I like using plum tomatoes, but any ripe tomato will do.  The serving size is pretty darn generous for the points value.  1 PointsPlus for 1/4 cup serving, yes please.  Just don’t forget to count the bread :-)  This is a great appetizer for any party, and something you can feel really good about eating.  Serve it with whole wheat or multi-grain bread.

Here are your ingredients:

  • 2 cups diced plum tomatoes
  • 2 TBS finely diced onion (I used red, yellow or shallots would be good as well)
  • 1 TBS olive oil (I used extra virgin)
  • 1/4 cup chopped basil
  • 1/4 cup fresh grated parmesan cheese
  • 1 garlic clove, minced

 

 

 

 

 

 

 

 

First, dice up your tomatoes…I find that they come the best when you slice the tomatoes in slices then dice them. Like so…

Slice…

then dice…

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Next, grate your parmesan cheese. Now you can use the stuff already grated in the container, BUT I really find this so much better if you use fresh parmesan.  When you are cooking (especially low fat) you should use quality ingredients.  It really does make a huge difference, really, trust me :-) I know it costs a little more, but is so worth it.

 

 

 

 

 

 

 

 

Finely dice up your onions, garlic and basil.  Add them all to the bowl with your tomatoes and parmesan cheese

 

 

 

 

 

 

 

 

Can you say perfection?

 

 

 

 

 

 

 

 

To make the actual “bruschetta” part (Toasts) just slice up some italian bread.  Lay the slices on a single layer on a cookie sheet and light spray with olive oil cooking spray (or use olive oil).  Place under the broiler for just a couple minutes. Keep your eye on them, they will burn fast.  When the come out, rub them with cut garlic cloves. The smell is INCREDIBLE!!

Enjoy!!!

Nutritional Information:

Makes 8 servings, 1/4 cup each

1 WW PointsPlus per 1/4 cup serving

CALORIES 39; FAT 2.6g; SAT. FAT .7g;  CHOLEST. 2.2mg; CARB. 2.9g; FIBER 0.8g; SUGAR 1.8g; PROTEIN 1.6g

 

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Jan 9 2012

Roasted Vegetables

by Steph

If you are like me I am always trying to find ways to incorporate more vegetables into my diet.  I love them, but sometimes its hard to make sure I am getting enough.  Roasting Vegetables is something I do on a regular basis.  I will make a big batch at the beginning of the week and then use them all week.  You can eat them as a side, toss them in a salad, make a wrap or panini, or mix them with some pasta.  Good stuff.

A lot of roasted vegetable recipes call for a lot of oil, I found that you really don’t need all that much.  Just enough to coat them.  I prefer to taste the vegetables, not all the oil.  I used eggplant, red peppers, zucchini and red onion, but you can use any vegetables you fancy.

Ingredients

  • 2 Red Peppers
  • 2 Zucchini
  • 1 Eggplant
  • 1 Red Onion
  • 4 Garlic Cloves
  • 2 Tbs Olive Oil
  • Salt and Pepper to taste

Instructions

Chop up all your vegetables into bite size pieces. Make sure they are roughly all the same size.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I peel the garlic and just slice them in half.  When Garlic is roasted it gets very sweet and oh so delicious, its like winning the lottery when you get a bite of garlic :-) If you don’t like that, you can mince up the garlic, or use garlic powder. Or if you don’t like garlic leave it out, even though I will never understand how someone does not like garlic.

 

 

 

 

 

 

 

 

Place all your vegetables in a large bowl and add olive oil, salt and pepper.

Spray a sheet pan with cooking spray and lay the them out in a single layer. You will probably need two.

 

 

 

 

 

 

 

 

 

 

Roast for about 20 minutes, giving the veggies a turn half way through.

 

 

 

 

 

 

 

 

Beautiful. Enjoy!

Nutritional Information

Serving Size 1/2 cup (1 vegetable serving)

1 WW PointsPlus (it is also 1 WW PointsPlus for 1 whole cup as well)    (calculated through the WW online recipe builder)

CALORIES 57; FAT 2.8g; SAT. FAT .4g; CHOLEST. 0mg; CARB. 7.7g; FIBER 2.9g; SUGARS 3.9g; PROTIEN 1.5g;

(calculated through loseit.com, some data may not be correct)


 

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Jan 6 2012

Butternut Squash Soup

by Steph

When my neighbor told me one day told that she makes her own butternut squash soup I was very excited to find out how she made it. Thanks Christine!  I always bought it but never made it, I thought it was hard. It is so easy, quick and delicious, and get this…Only 1 WW point plus for 1 1/2 cups!! WHAT! right? I think the only thing I changed from her recipe was adding red pepper flakes…I like things spicy ;-) But please feel free to leave out the red pepper out if you prefer.  I use a whole butternut squash and peel it myself.  Its kind of a pain in the tush, but its cheaper then buying it cut up.  Its a short cut worth taking if you aren’t watching your pennies…

Also, don’t worry how you chop your veggies in this because you will be pureeing it all together at then end.

Ingredients:

  • 1 Medium butternut squash
  • 1 large garlic clove, minced
  • 1 small or 1/2 large yellow onion
  • 1 carton chicken broth (or enough to just cover the butternut squash)
  • 1/4 tsp nutmeg
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/8 tsp crushed red pepper
  • 1 tbs olive oil

Instructions

Get your biggest, sharpest knife and get to work peeling that butternut squash.  I find the easiest way to accomplish this is to cut the top and bottom off and then slice the butternut squash in half like so…

 

 

 

 

 

 

 


Then using your knife slice off the peel

 

 

 

 

 

 

 

Slice in half and remove all the yuck inside with spoon, just like a pumpkin. Then get to dicing

 

 

 

 

 

 

 

In a large dutch oven or soup pot heat 1 tbs of olive oil on a medium high heat.  Add the onions and sauté for a few minutes. Then add your garlic and butternut squash.  Cook the butternut squash and garlic for another few minutes then add your spices

 

 

 

 

 

 

 

Pour chicken broth in put until it just covers the butternut squash and cook for 20-30 minutes until the butternut squash is tender

 

 

 

 

 

 

 

NOW for the fun part. You take your handy dandy immersion blender and puree your soup

 

 

 

 

 

 

 

If you don’t have one you can use a blender in batches (just remember to leave the spout on the top open to let steam escape and cover with a towel).  But seriously, you should consider getting one of these bad boys. The one I have is awesome, its a Cuisinart. It has the immersion blender, a mini food processor, a whisk attachment and mixing cup.  Fancy schmancy right?

Ok, sorry, back to the soup.

This is great for a meal or a large snack to tide you over before dinner. Its pretty filling for 1 point.

 

 

 

 

 

 

 

 

You can also try swirling 1/2 tbs of light cream or half and half in the soup for a pretty presentation.  How do you like mine? HAHA!! Kidding! I tried, it didn’t work. Oh well, I will keep practicing.

 

 

 

 

 

 

 

 

Nutritional Information:

Makes 4 – 1 1/2 cup servings

1 WW pointsplus (calculated through WW recipe builder)

CALORIES 119; FAT 3.8g; SAT FAT .6g; CHOLESTEROL 0mg; CARB. 22.7g; FIBER 3.9g; SUGAR 4.8g; PROTEIN 2g (calculated through loseit.com, some data may not be accurate)

 

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Jan 5 2012

Make Your Own Spice Blends, Hurray!

by Steph

I don’t know about you, but I REFUSE to spend $5.00 for an ounce of spice blends.  Its crazy how much they charge for this stuff. And for the amount I use?? I will end up throwing 3/4 of it out because spices lose their potency after a while.  So one day I did a little poking around on the internet looking up various spice blends, and my goodness! So easy! And most of the stuff you have already in your spices.  Here are a few I found (why re-invent the wheel?):

Pumpkin Pie Spice (original recipe found here)

  • 4 tablespoons ground cinnamon
  • 4 teaspoons ground nutmeg
  • 4 teaspoons ground ginger
  • 3 teaspoons ground allspice

Mix all spices together, done and done.  Make sure you keep this in a spice tin or plastic container. Something that seals well. This makes about 23 teaspoons.

Taco Seasoning (original recipe found here)

  • 1 tablespoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon sea salt
  • 1 teaspoon black pepper

Be your own chef here, if you like things spicier add more chili powder or red pepper flakes.  Or tone it down if you like things on the milder side.  Keep in an air tight container.

These are just two so far…I will keep on the hunt for more money saving homemade spice blends.

 

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