Weight Watchers, Week Seven

Meatballs and gravy – 9 points. (3 meatballs, 1/2 cup gravy). Prepare meatballs and fry, then drain off the grease and add one can of fat-free cream of mushroom soup and one soup can of water (this is for 12 meatballs, making 4 servings).  Bring to a boil and then simmer for up to an hour until sauce is thickened and meatballs are cooked through. Serve over cauliflower rice, and with a salad or veggie side dish.  Add-ons for family could be rice, noodles, bread, additional meatballs, and/or dessert.

Pork chops baked in mushroom soup – 6 points. (3 oz of meat per chop, fat free soup.) Brown the chops on both sides with a little Pam if needed. Put in an oven-proof dish and top with one can condensed cream of mushroom soup.  Add one soup can of water to the skillet you used to brown the chops, stirring to dislodge any brown bits.  Add to dish with meat and soup, stirring a bit to mix (it will still be lumpy).  Bake in 350 degree oven for about an hour or until chops are done and sauce is thickened. The sauce is great over rice, noodles or mashed potatoes. Serve with roasted veggies or a roasted sweet potato. Add ons for family could be rice, noodles, mashed potatoes, crusty bread, and/or dessert.
Chicken Stir Fry – 6 points. (Serves 4, using 1 lb of meat and 4 Tablespoons oil).  Cut raw chicken breast into bite sized pieces and marinate in soy sauce and chopped garlic for about 30 minutes.  While chicken is marinating, chop a variety of raw veggies into bite sized pieces.  I like to use a combination of any of the following but let your imagination be your guide: mushrooms, green onions, broccoli, green peppers, thin sliced carrots, snow peas, bean sprouts, water chestnuts, sliced zucchini, and any kind of greens. Divide the veggies into categories according to how long they take to cook.  For example, broccoli, peppers, onions & carrots together (start with them), then mushrooms, snow peas, zucchini (they are second), and then bean sprouts, water chestnuts and greens.  Heat 1 tablespoon oil in a heavy pot, and briefly stir fry the veggies starting with those that take the longest.  After a minute or two, remove to a bowl, add another tablespoon of oil and briefly stir fry the next veggies, removing after a minute or two.  Continue until all the veggies are cooked, then add the last tablespoon of oil and cook the chicken (don’t add the marinade).  Stir fry the chicken for a minute or two, then add all the veggies back to the pot, cover and cook for a couple of minutes.  Remove the lid and add soy sauce. This is great on its own, but you can also serve over rice.  Add-ons for family could be rice, bread, and/or dessert.

Rosemary Ranch Salmon – 6 points. (4 oz of salmon).  I haven’t tried this because I don’t like salmon (long story), but I will definitely be trying it with cod.  It sounds delicious and very kid-friendly.  Serve with cole slaw (2 points) or another veggie dish or fruit salad.  Add-ons for family could be potatoes, rice, potato salad, bread, and/or dessert.

Tex-Mex Spaghetti Squash – 7 points.  This recipe says it serves two, but you would have to be a really big eater.  Kayte and I fixed it and it can easily feed 4.  We used  2 oz extra sharp cheddar cheese instead of the Pepper Jack called for, 2 Tablespoons of sliced black olives, and baked the squash without adding oil.  I would recommend using twice the amount of all the seasonings and add salt and pepper to the stuffing mixture.  Be sure and add the reduced fat sour cream (we used crumbled feta cheese) when serving. This is meatless but would be good with the addition of ground beef or turkey. Add-ons for family could be crusty bread, meat, and/or dessert.

Tomato Cheddar Soup – 7 points. This is with regular cheese and without the croutons, but the point total is low enough you could add them if you wanted to.  I would recommend using the regular sharp cheddar cheese, not the low-fat, because you want the creaminess and melting qualities. Add-ons for family could be crusty bread, a sandwich, fresh fruit and/or dessert.

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