I have some simple low fat Weight Watcher recipes from my time in Weight Watchers. I will take some of the better ones and share them here.
Source: Weight Watchers class
Servings: 4
WW Points: 4
Cola Chicken
4 chicken breasts (no skin)
1 cup ketchup
1 can diet coke
1. Place ketchup and coke in large skillet and stir.
2. Add chicken.
3. Cover & simmer on low heat for one hour (last 10 minutes uncover).
You can also substitute the chicken w/pork chops but you will need to adjust the points accordingly. This is excellent and so easy. ****With the left over sauce, the next night make meatballs. Cook the meatballs (use ground sirloin 2 oz cooked = 3 pts) and then pour the leftover sauce in w/the cooked meatballs. Heat through and serve (excellent)!
Showing posts with label low fat. Show all posts
Showing posts with label low fat. Show all posts
Sunday, February 11, 2007
Tuesday, February 6, 2007
Pizza Pocket
With my new diet and exercise program (Body for LIFE and Eating for LIFE), I have found that the most difficult part is managing some of the cravings when it's not my free day. If the kids have pizza, I want it too! I have substituted a personal pizza made with a pita as the crust, fat free cheese, turkey pepperone, etc, and found it really satisfies some of those cravings.
So based on that success, I came up with this Pizza Pocket as a quick and healthy lunch.
Pizza Pocket
Mix together in a bowl:
2 slices lower fat ham, sliced into 1/2" by 1" pieces
6 slices turkey pepperoni, cut into quarters
1 cup fresh spinach, coarsely chopped
2 T fat free mozzarella cheese
Other "pizza" toppings as desired... chopped red onions, bell peppers, sliced mushrooms, etc
Spread 2 T pizza sauce into one half of a whole grain pita. Warm pita slightly in microwave first if necessary, to soften it for filling. Fill with half of above topping mixture, and microwave for approximately 30 seconds, just until spinach wilts.
Makes 2-3 pizza pockets.
So based on that success, I came up with this Pizza Pocket as a quick and healthy lunch.
Pizza Pocket
Mix together in a bowl:
2 slices lower fat ham, sliced into 1/2" by 1" pieces
6 slices turkey pepperoni, cut into quarters
1 cup fresh spinach, coarsely chopped
2 T fat free mozzarella cheese
Other "pizza" toppings as desired... chopped red onions, bell peppers, sliced mushrooms, etc
Spread 2 T pizza sauce into one half of a whole grain pita. Warm pita slightly in microwave first if necessary, to soften it for filling. Fill with half of above topping mixture, and microwave for approximately 30 seconds, just until spinach wilts.
Makes 2-3 pizza pockets.
Monday, February 5, 2007
Grilled Eggplant
Source: Some show I watched years ago and my own experimentation
Cut eggplant with skins on about 2 inches thick - judge your total amount of eggplant for yourselves.
Put in lidded container with splash of balsamic vinegar
Shake until most of the vinegar is absorbed
Put in some oil (anywhere from a tablespoon per eggplant up)
Sprinkle oregano, basil, and pepper on eggplant
Shake until spices are evenly distributed - apply more before putting on grill if neccessary.
Grill eggplant on hot grill/bbq until nicely browned scores appear - turn and grill other side. Eggplant should be softened, but not soggy.
Will also work on George Foreman grill - slightly soggier than BBQ result
Tastes better if eaten relatively warm.
Cut eggplant with skins on about 2 inches thick - judge your total amount of eggplant for yourselves.
Put in lidded container with splash of balsamic vinegar
Shake until most of the vinegar is absorbed
Put in some oil (anywhere from a tablespoon per eggplant up)
Sprinkle oregano, basil, and pepper on eggplant
Shake until spices are evenly distributed - apply more before putting on grill if neccessary.
Grill eggplant on hot grill/bbq until nicely browned scores appear - turn and grill other side. Eggplant should be softened, but not soggy.
Will also work on George Foreman grill - slightly soggier than BBQ result
Tastes better if eaten relatively warm.
Garlic Roasted Chicken with Gravy
Source: Weight Watchers New Complete Cookbook
Servings: 4
WW Points: 7
The chicken cavity can be stuffed with just about anything and doing so will infuse the meat with wonderful flavor. Try onion quarters and lots of rosemary or lemon wedges and parsley.
One 3 ½ pound chicken
1 lemon, halved
1 onion, halved
4 rosemary sprigs
4 thyme sprigs
6 garlic cloves, peeled
1 cup low-sodium chicken broth
2 tablespoons fresh lemon juice
1 tablespoon cornstarch
2 tablespoons dry white wine
1 scallion, minced
1 tablespoon reduced-sodium soy sauce
¼ teaspoon crumbled dried sage leaves
1.Preheat the oven to 400°F; spray the rack of a roasting pan with nonstick cooking spray. Remove the chicken giblets and neck from the body cavity; refrigerate or freeze for another use. Rinse the chicken under cold running water inside and out; pat dry with paper towels.
2.Place the lemon, onion, rosemary, thyme and garlic in the body cavity. Place the chicken, breast-side up, on the rack in the roasting pan. Roast 30 minutes; pour the broth and lemon juice over the chicken. Reduce the oven temperature to 325°F. Roast, basting frequently, until cooked through and the juices run clear when the thigh is pierced in the thickest part with a fork, about 1 hour longer. Transfer the chicken to a cutting board; let stand for 15 minutes.
3.Meanwhile, pour the pan juices into a medium saucepan, skimming off any fat and reserving 1 tablespoon of the juice in a small bowl. Dissolve the cornstarch in the reserved juices. Add the wine, scallion, soy sauce, sage and ¼ cup water to the sauce pan; bring to a boil and boil 5 minutes. Reduce the heat to low and whisk in the dissolved cornstarch; cook, stirring constantly, until the gravy thickens, about 1 minute. Carve the chicken and serve with gravy. Remove the skin before eating.
Per serving: 293 Calories, 10 g Total Fat, 3 g Saturated Fat, 114 mg Cholesterol, 277 mg Sodium, 9 g Total Carbohydrate, 0 g Dietary Fiber, 39 g Protein, 71 mg Calcium.
NOTE: I especially love the gravy. Also I have made this in an 18 quart roaster and made two at one. It worked very well.
Servings: 4
WW Points: 7
The chicken cavity can be stuffed with just about anything and doing so will infuse the meat with wonderful flavor. Try onion quarters and lots of rosemary or lemon wedges and parsley.
One 3 ½ pound chicken
1 lemon, halved
1 onion, halved
4 rosemary sprigs
4 thyme sprigs
6 garlic cloves, peeled
1 cup low-sodium chicken broth
2 tablespoons fresh lemon juice
1 tablespoon cornstarch
2 tablespoons dry white wine
1 scallion, minced
1 tablespoon reduced-sodium soy sauce
¼ teaspoon crumbled dried sage leaves
1.Preheat the oven to 400°F; spray the rack of a roasting pan with nonstick cooking spray. Remove the chicken giblets and neck from the body cavity; refrigerate or freeze for another use. Rinse the chicken under cold running water inside and out; pat dry with paper towels.
2.Place the lemon, onion, rosemary, thyme and garlic in the body cavity. Place the chicken, breast-side up, on the rack in the roasting pan. Roast 30 minutes; pour the broth and lemon juice over the chicken. Reduce the oven temperature to 325°F. Roast, basting frequently, until cooked through and the juices run clear when the thigh is pierced in the thickest part with a fork, about 1 hour longer. Transfer the chicken to a cutting board; let stand for 15 minutes.
3.Meanwhile, pour the pan juices into a medium saucepan, skimming off any fat and reserving 1 tablespoon of the juice in a small bowl. Dissolve the cornstarch in the reserved juices. Add the wine, scallion, soy sauce, sage and ¼ cup water to the sauce pan; bring to a boil and boil 5 minutes. Reduce the heat to low and whisk in the dissolved cornstarch; cook, stirring constantly, until the gravy thickens, about 1 minute. Carve the chicken and serve with gravy. Remove the skin before eating.
Per serving: 293 Calories, 10 g Total Fat, 3 g Saturated Fat, 114 mg Cholesterol, 277 mg Sodium, 9 g Total Carbohydrate, 0 g Dietary Fiber, 39 g Protein, 71 mg Calcium.
NOTE: I especially love the gravy. Also I have made this in an 18 quart roaster and made two at one. It worked very well.
Sunday, February 4, 2007
Lowfat Ranch Vegetable Dip
This is a concoction I came up with a number of years ago. I needed to make veggie dip, and when I got out the package of ranch dip mix, I realized that I didn't have any sour cream on hand. So I decided to substitute.
Sometimes substitutes are better. This is not only healthier, it is also tastier. I never went back to sour cream!
Lowfat Ranch Veggie Dip
Put 1 C lowfat or fat free cottage cheese into blender. Blend until smooth, adding just enough skim milk to be able to blend it.
Once it is smooth, add 1/2 pkg ranch dip mix, and blend until thoroughly mixed. Refrigerate. Dip will thicken slighly after blending.
Sometimes substitutes are better. This is not only healthier, it is also tastier. I never went back to sour cream!
Lowfat Ranch Veggie Dip
Put 1 C lowfat or fat free cottage cheese into blender. Blend until smooth, adding just enough skim milk to be able to blend it.
Once it is smooth, add 1/2 pkg ranch dip mix, and blend until thoroughly mixed. Refrigerate. Dip will thicken slighly after blending.
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