Weight Watchers – Week 10

Easy Beef Stroganoff – 6 points (1/4 recipe, 1/2 lb beef, 3/4 cup light sour cream, reduced fat soup).  Serve over rice (3 points for 1/2 cup), noodles (3 points for 1/2 cup) or crusty bread (2 points per slice). Serve with a salad, fruit or veggie side dish.  Add-ons for family could include bread and/or dessert.

Pork ribs & sauerkraut – 6 points (4 oz of rib meat).  You can cook the potatoes in the slow cooker, cutting them in chunks and putting them in first, but I prefer to cook them separately. I like to put the sauerkraut over the potatoes, so you get a bite of combined potato and kraut.  If you don’t like sauerkraut, try this anyways.  During the cooking the kraut becomes much milder tasting and the meat picks up a great taste.

Chicken Fingers – 3 points (4 oz meat, 1/2 tablespoon oil per serving). Cut chicken breast into strips and coat with Louisiana Crispy Fish Fry  mix (no other seasoning needed).  The link is there to show you what the package looks like – it can be found in most grocery stores. Fry briefly in a small amount of oil (only takes a few minutes). You could also bake them with a spray of Pam. This is a sure-fire winner with both kids and adults. Add a salad or raw veggie tray with homemade Ranch dressing (2 tablespoons are 1 point), oven fries ( 6 points for medium potato + 1/2 tablespoon of oil), or rice (1/2 cup is 3 points). Family add-ons could include bread and/or dessert.



Easy Breaded Shrimp – 4 points (4 oz shrimp per serving).  I made this for Kayte and I, using some fairly small shrimp she had on hand and Panko bread crumbs.  We didn’t have the lemon called for so I used lemon pepper instead.  They were delicious, but would have been even better with larger shrimp.  I also used a good spray of Pam on both sides of the shrimp instead of olive oil, and turned the shrimp when the bottoms got brown.  We served it with a raw veggie selection with homemade Ranch dressing (1 point for 2 tablespoons). Family add-ons could be rice, potatoes, bread, potato salad, cole slaw, and/or dessert.  (This is low enough points you could choose to have something from this list, too.)

Chipotle Butternut Squash Chili – 6 points. (1/4 recipe without toppings).  Add avocado (2 points for 1/4), light sour cream (2 points for 2 tablespoons), cheese (2 points for 1/2 oz) or other toppings.  Rachael made this and her family loved it, including the leftovers.  Read the blog post for more information.  Add ons for family could be tortilla chips, crusty bread, and/or dessert.

Slow Cooker Minestrone Soup – 5 points (1/8 recipe).  This is one of the best soups ever (and I usually don’t like soup)!  I made it on top of the stove instead of in the slow cooker.  I substituted diced tomatoes and their juice for the tomato sauce and used broccoli rabe, but you could easily use other greens such as spinach or kale, and other veggies.  Add ons for family could be crackers, biscuits, bread, and/or dessert.

Weight Watchers – Week 9

Our goal is to test each recipe before sharing it here, and this week we were able to try four out of the six.  All of them were winners! In real life, we don’t eat six new dishes a week, but I love coming up with lots of options for everyone.

Beef Stir-fry Noodles – 7 points. (1/4 recipe with 1/2 the amount of noodles and lots of added veggies, no oil). This is very good but to make it filling, add a generous amount of veggies.  I cut the recipe in half and added a small crown of broccoli, five large mushrooms (sliced), about a cup of leftover kale salad, and 6-7 baby carrots cut into thin matchsticks.  It would also be good with thinly sliced peppers, snow peas, shredded cabbage and just about any other veggie you might have on hand.  I used 2 oz. of ramen noodles from the Asian market, but spaghetti or other  pasta would certainly work, and it doesn’t  need much. Family add ons could be bread, biscuits, and/or dessert.

Blackberry Sage Pork Chops – 7 points (1/4 recipe, sugar free jam). This is really good and simple to make. If you use thicker chops, return the chops to the skillet with the sauce to finish cooking. Serve with 1/2 cup rice (3 points), cauliflower rice, green salad, roasted veggies, or other veggie side dish.  Add -ons for family could be crusty bread, rice, buttered noodles, potatoes, and/or dessert.

 


One Skillet Chicken & Broccoli – 3 points (4 oz of chicken per serving). Serve with rice (1/2 cup is 3 points). I made this for Kayte and I, adding more veggies (mushrooms, red peppers) and without the celery because we didn’t have any.  I also substituted Thai Sweet Chili Sauce for the Sriracha, and it gave it a great taste.  Kayte agreed but said she would probably double the amount next time. Family add-ons could be more rice, potatoes, crusty bread and/or dessert.

Honey Sriracha Salmon – 8 points (1/4 recipe). Serve with roasted veggies, a green salad or the Cold Sesame Cucumber Noodle Salad (1 point for 1/4 recipe including all the optional ingredients) talked about in the blog post. Family add-ons could be sweet or white potato fries, rice, bread and/or dessert.

Taco Torte – 8 points (1/6 recipe, substituting 1 cup extra sharp cheddar cheese, corn tortillas, 3 cups of beans). If you eat 1/4 recipe, it would be 12 points. A green salad, some raw veggies or fruit on the side could make it more filling. We haven’t had a chance to try this one, yet, but it is bound to be good. Add ons for family could be Spanish rice, tortilla chips, a side of refried beans, and/or dessert.

Slow Cooker Butternut Squash Soup – 5 points (1/8 recipe). We haven’t had a chance to try this one but it looks like it would be good.  If you make it, let us know how it turned out.  Unfortunately, I do not like butternut squash (gasp!) so I am leaning on Kayte or Rachael to try it out.  Rachael just made Butternut Squash Chili (recipe coming next week), so  this week they were both eating that. Add ons for family could be bread and/or dessert.

Weight Watchers – Week Eight


Hamburger Hash – 9 points. My mother used to make this, and it is quick and easy when you are out of inspiration and time.  Crumble and brown 1/4 lb ground beef for each serving, along with a generous amount of chopped onions (about 1/2 cup for 4 servings).  While meat is browning, peel and cut one medium potato per serving into thin slices.  When meat is brown, drain any extra grease, add potatoes, mix well, and add 1/2 cup of water.  Cover pan and simmer until water is gone and potatoes are tender. Serve with green or fruit salad or veggie side dish.  Add ons for family could be bread, biscuits, and/or dessert.
Bubble & Squeak – 8 points (2 links turkey breakfast sausage). This is an old English recipe I have been making for years.  Put link sausages in a skillet with about 1/4 cup of water, cover and cook until water is gone and sausage is done. Peel and quarter a small potato (138 grams) for each serving.  Cut a cabbage into wedges.  Boil potatoes and cabbage until just tender and drain.  Remove sausage from skillet and add potatoes and cabbage (spray skillet with Pam if needed) and continue to cook briefly, turning as they start to brown. Add sausage back to skillet, cover and remove from heat.  Let set for a minute or two (it loosens the brown bits on the bottom of the skillet). I like to sprinkle a little apple cider vinegar on my serving before eating.  Add ons for family could be bread and/or dessert.


Thai Sauteed Chicken with Basil – 4 points (1/4 recipe). Serve over 1/2 cup of rice (3 points). This recipe calls for both fish sauce and oyster sauce, which can be found at most grocery stores.  However, if you have access to an Asian store, get it there for a fraction of the price. Asparagus would be even better than green beans, but I only buy it when it is in season (early spring).  I used red pepper flakes instead of the Thai chili, and dried basil instead of fresh (about a tablespoon). Add ons for family could be extra rice, bread, and/or dessert.

Tuna salad sandwiches – 4 points (1/2 recipe).  Drain one 5 oz can water-packed tuna. Add one chopped hard-boiled egg, 2 tablespoons finely chopped onions, 2 tablespoons dill relish or chopped dill pickles, 4 tablespoons light mayo and 1 teaspoon of mustard.  Mix well and serve over shredded lettuce or as a sandwich filling.  I also like to add about a tablespoon of sunflower seeds (1 point) for some crunch. Add-ons for family could be chips, bread, French fries, and/or dessert.

Weeknight Enchiladas – 9 points (2 enchiladas).  If you cut the cheese in half, it would bring the points down to 7.  Use fat-free refried beans, or better yet, make your own – they are easy and much tastier. For a more authentic Mexican taste, use crumbled feta instead of pepper jack cheese, waiting to add the cheese on top until after baking.  Serve with salad.  Add ons for family could be Spanish rice, tortilla chips, and/or dessert.
Slow Cooker Minestrone Soup – 5 points (1/8 of recipe, includes 1/4 ozs parmesan sprinkled on top). This is a real keeper, and the point count is low enough you can easily add a slice of crusty bread or some crackers.  The recipe calls for it to be made in a slow cooker, but I did it on top of the stove, simmering it for several hours to fully develop the flavors.  However, it could be made in about 30 minutes if you are short on time. Add ons for family could be garlic bread, crackers, and/or dessert.

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.

Weight Watchers – Week Six

Here is this week’s pick for suggested Weight Watchers friendly entrees.  If you aren’t a part of the Weight Watcher program, these meals should also work well for you, being relatively low in calories, fat and sugar.  I want to start featuring only recipes that one of us have made, although I can’t guarantee that will be the case.  I have gone back and tried some of the recipes I have featured after the fact, and although most of them are winners, there are several that were disappointing.  Please give me feedback if you try any of them, especially if you modify them.
Hamburger Gravy – 7 points (add 2 cups frozen mixed veggies, use fat free soup, serving size is 1/4 recipe). Be sure and cook long enough for the frozen veggies to get done, and you may need to add a little water.  Serve over 1/2 cup of rice or egg noodles, 3/4 cup of boiled potatoes (3 points each), or a slice of bread (2 points).  Add-ons for family could be bread, additional veggies and/or dessert.
Baked Ham -2 points (3 oz serving).  Lean ham is very low in points and can add lots of flavor to an omelet, scrambled eggs, a sandwich, etc.  I bought a shank portion half a ham yesterday for $1.79 a pound.  Some of that weight is bone, but I like to use that for cooking beans or as a soup base.  If you don’t want to buy the larger amount, get a ham steak and heat it in a skillet with a little Pam.  Serve with a baked sweet potato (3 points for one small one) and roasted veggies prepared with a quick spray of Pam instead of added oil ( add 2 tsp. of olive oil per serving for 3 added points and more taste). I slice the leftover ham and package in about 6 oz. packages, then put them all in a large freezer-safe container and freeze.  Makes it really easy to grab what you need for a quick meal. Add-ons for family could be potato salad, cole slaw, bread and/or dessert.

Roasted Chicken – 3 points (3 oz of mixed dark and white meat without skin).  All white meat would be slightly less and all dark meat would be slightly more.  Roast your own, cook in a slow cooker, or buy one already cooked (Costco has the best and least expensive).  Serve with a salad with a reduced fat dressing (2 points), and Stovetop prepared stuffing mix (3 points for 1/4 pouch) or a  baked or boiled potato (4 points for one small) with 1 teaspoon butter or 2 tablespoons reduced fat sour cream or feta cheese (2 points). The leftover chicken is also useful as a base for a number of other meals, and don’t throw away the bones and scraps.  Use them to make your own chicken broth. Add-ons for family could be biscuits, dinner rolls or other bread, and/or dessert.
Salmon Patties – 4 points (1/8 recipe).  Beat 2 eggs well, and add chopped onions. chopped green pepper (optional), 1 cup bread crumbs, salt and pepper and mix well.  Drain an 8-oz can of salmon and add to the mixture, mixing well.  Form into 8 patties (if the patties won’t stay together, add more bread crumbs.  It also helps to let the mixture sit for a few minutes to let the crumbs absorb the liquid.  Fry in 2 tablespoons of oil until brown on both sides and set in the middle.  Subtract one point if you fry with only a little Pam.  Serve with 1/2 cup of mashed potatoes (4 points), and a salad or side veggie dish. (These patties are also good cold in sandwiches.) Add-ons for family could be bread and/or dessert.
Southwestern Stuffed Peppers – 8 points (1 whole pepper). To get this point count, use only 4 teaspoons oil in recipe and sprinkle 1/4 oz of sharp cheddar on each pepper half.  If you have never tried quinoa, you should.  It is a good source of protein and can pretty much be used interchangeably with rice. Add-ons for family could be a side dish of meat, bread and/or dessert.
Pasta e Fagioli –  8 points (1/8 recipe, use 1/2 amount of pasta).  This recipe calls for it to be cooked on the stove top, but it could easily be made in a slow cooker. To make in slow cooker, saute the garlic as specified and then add everything to slow cooker except pasta and cook on low 6-8 hours or on high 3-4 hours.  Add 1/2 oz Parmesan cheese to your serving for an additional 2 points.  Add-ons for family could be crusty bread and/or dessert.

Weight Watchers Week Five

Chicken Fajita Bake – 9 points (1 flour tortilla or 2 corn tortillas). A good side dish would be a fruit salad. Add ons for family could be shredded cheese, sour cream and/or dessert.  Update:  I fixed this one and was disappointed.  Much better to just do it in a skillet on the stove top. )


photo from http://thehumbledhomemaker.com

Pork Chop, Sweet Potato and Apple Skillet – 7 points (1 chop per serving, 3 tablespoons oil for entire recipe).  I used bone-in chops because they are more flavorful and find that they average about 3 oz of meat once the bone is removed. A good side dish would be a salad, (add 2 points if you use a low-fat dressing).  Add ons for family could be bread, cornbread, and/or dessert.

Taco Salad Skillet – 10 points (1/4 recipe).  To get this point count, use 1/2 cup sharp (or extra sharp) cheddar, brown meat without added oil, use 1 teaspoon light sour cream per serving, and 3 crumbled tortilla chips per serving.  Add ons for family could be extra tortilla chips, sour cream and/or dessert.

photo from Budget Bytes

Fish Tacos with Cumin Lime Slaw – 7 points (1/4 recipe with 2 corn tortillas).  You can substitute one medium flour tortilla for the corn tortillas for the same point count.  Add ons for family could be tortilla chips and salsa, fruit and/or dessert. This was outstanding!  Best fish taco ever.  Don’t use anything but fish and the slaw (I added cilantro to it) in the tortilla for the perfect mix of flavors.  If you are in a hurry, you could use fish sticks, but use 2 per taco.

Tomato and Fried Provolone Sandwich – 10 points (one slice of bread, eat open-faced).  Use 1 teaspoon oil to fry the cheese and 1 1/2 teaspoon mayonaisse for one slice of bread.  Serve with a fruit salad or green salad with a squeeze of lemon as a dressing.  Add ons for family could be dessert.

Slow Cooker Pot Roast – 8 points ( 3 oz. of meat, 1 medium potato).  Season and brown a beef roast, (I like chuck roast the best).  Cut potatoes, carrots and any other veggies you want (cabbage, onions, mushrooms, etc.) and add to slow cooker.  Top with the meat, deglaze the skillet used for browning with two cups of water and pour over the meat.  Cook on high 4-5 hours or on low for 7-8 hours, or until meat is tender.  You don’t need to brown the meat first, but it adds flavor and makes it more visually appealing. Add ons for family could be crusty bread and/or dessert.

Weight Watchers, Week Four

All of the recipe links I am posting on these weekly posts can be found on my “Weight Watchers” page in my Pinterest account (Mary Pendley).

Mustardy Chicken – 10 points (3 oz of chicken). To eliminate 3 points, fry or bake after spraying with Pam, but I like the taste much better when fried in oil (3 tablespoons per recipe).  This is a family favorite I have been making for years, and even kids who are picky eaters usually like it.  It freezes well, and makes great sandwiches.  When I was still working, it was one of my go-to lunches to take with me. Serve with salad or veggie side dish.  Add ons for family could be rice or potatoes, bread, and/or dessert.

Roasted Pork Tenderloin – 3 points (4 oz) plus from 1-4 points for the marinade.  Buy the unmarinated tenderloin and make your own marinade.  The recipe link gives you several homemade ones to choose from.  Serve with a small baked potato (4 points) and 2 tablespoons light sour cream or crumbled feta cheese (2 points).  Add a salad with a squeeze of lemon juice instead of dressing or a no-point veggie side dish.  Add ons for family could be bread, mashed potatoes, dressing for the salad, and/or dessert.
20 Minute Beef & Broccoli – 3 points (4 oz meat).  Serve with 1/2 cup white or brown rice (3 points). Add ons for family could be bread, additional rice, and/or dessert.
Shrimp Etouffee – 5 points (6 oz of shrimp). Serve with 1/2 cup white or brown rice (3 points). A Cajun classic that is actually not all that complicated. A salad with reduced fat dressing (2 points) would make a good side.  Add ons for family could be a good crusty bread, cornbread, and/or dessert.
Photo courtesy of goodcheapeats.com
Rice and Black Bean Salad – 7 points (1/8 of recipe). When I make this again, I will double the cumin and up the amount of lime juice. I made this for the Dream House moms and staff on one of the days that I cooked for them. The chairman of the Board of Directors for Maia Moms joined us for lunch, although somewhat reluctantly because he said I only cooked “healthy stuff”.  He took a very small portion, just to be polite, but then went back and helped himself to a much larger amount.
Slow Cooker Southwest Taco Soup – 8 points.  It would be easy to cut the point total down for this soup if you cut both the butter and the ground beef in half.  By doing that, you would leave plenty of room to add toppings such as cheddar cheese and/or sour cream.  Add ons for the family could include toppings such as cheddar cheese, sour cream, crushed tortilla chips, and/or good crusty bread.