Thursday, July 29, 2010
Wednesday, July 28, 2010
Tuesday, July 27, 2010
Monday, July 26, 2010
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Grilled Tuna with Herb Butter
main meals
POINTS® Value: 4
Servings: 4
Preparation Time: 12 min
Cooking Time: 6 min
Level of Difficulty: Easy
Freshly made herb butter is the secret ingredient in this grilled fish recipe. It's a tasty way to flavor steamed or grilled vegetables, too.
Ingredients
1 pound(s) yellowfin tuna, one steak cut 1- to 1-1/2 inches thick
1 tsp olive oil
1 tsp fresh lime juice
1 spray(s) cooking spray
2 Tbsp butter, softened
1 Tbsp chives, fresh, finely chopped
1 Tbsp parsley, fresh, finely chopped
1 Tbsp fresh tarragon, finely chopped
1 tsp lime zest, fresh, minced
1/4 tsp table salt, or more to taste
1/8 tsp black pepper, or more to taste
1 pound(s) spinach, baby-variety, steamed
Instructions
Drizzle both sides of fish with oil and lime juice; set aside.
Off heat, coat grill with cooking spray; preheat grill to high.
Meanwhile, in a small metal bowl, combine softened butter, chives, parsley, tarragon, lime zest, salt and pepper; set aside.
Cook tuna on one side for 3 minutes; carefully flip and cook on other side for 3 more minutes for rare, or longer until desired degree of doneness. Place bowl containing butter mixture on grill just until it melts — you don’t want to cook it.
Thinly slice tuna and serve over spinach; drizzle melted herb butter over top. Yields about 3 ounces of tuna and 1/4 of spinach per serving.
Notes
You can cook the tuna on a grill pan in the broiler, if you prefer.
Tuna is prepared like steak in this recipe — cooked in one large piece on a very hot grill. If you like your tuna more well done, add about 1 minute to the total cooking time. But tuna cooks fast so make sure not to overcook it.
The herb butter topping is great on both the tuna and the spinach. Use a lemon if you don’t have a lime on hand.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Grilled Tuna with Herb Butter
main meals
POINTS® Value: 4
Servings: 4
Preparation Time: 12 min
Cooking Time: 6 min
Level of Difficulty: Easy
Freshly made herb butter is the secret ingredient in this grilled fish recipe. It's a tasty way to flavor steamed or grilled vegetables, too.
Ingredients
1 pound(s) yellowfin tuna, one steak cut 1- to 1-1/2 inches thick
1 tsp olive oil
1 tsp fresh lime juice
1 spray(s) cooking spray
2 Tbsp butter, softened
1 Tbsp chives, fresh, finely chopped
1 Tbsp parsley, fresh, finely chopped
1 Tbsp fresh tarragon, finely chopped
1 tsp lime zest, fresh, minced
1/4 tsp table salt, or more to taste
1/8 tsp black pepper, or more to taste
1 pound(s) spinach, baby-variety, steamed
Instructions
Drizzle both sides of fish with oil and lime juice; set aside.
Off heat, coat grill with cooking spray; preheat grill to high.
Meanwhile, in a small metal bowl, combine softened butter, chives, parsley, tarragon, lime zest, salt and pepper; set aside.
Cook tuna on one side for 3 minutes; carefully flip and cook on other side for 3 more minutes for rare, or longer until desired degree of doneness. Place bowl containing butter mixture on grill just until it melts — you don’t want to cook it.
Thinly slice tuna and serve over spinach; drizzle melted herb butter over top. Yields about 3 ounces of tuna and 1/4 of spinach per serving.
Notes
You can cook the tuna on a grill pan in the broiler, if you prefer.
Tuna is prepared like steak in this recipe — cooked in one large piece on a very hot grill. If you like your tuna more well done, add about 1 minute to the total cooking time. But tuna cooks fast so make sure not to overcook it.
The herb butter topping is great on both the tuna and the spinach. Use a lemon if you don’t have a lime on hand.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Saturday, July 24, 2010
Friday, July 23, 2010
Thursday, July 22, 2010
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Teriyaki Turkey Burgers
main meals
POINTS® Value: 6
Servings: 4
Preparation Time: 12 min
Cooking Time: 16 min
Level of Difficulty: Easy
These sesame-teriyaki burgers are super flavorful — even more so when topped with grilled scallions.
Ingredients
1 1/4 pound(s) lean ground turkey
1 Tbsp ginger root, fresh, finely chopped
1 Tbsp minced garlic
1 tsp sesame oil
1/4 cup(s) teriyaki sauce
1/4 cup(s) scallion(s), chopped
2 Tbsp cilantro, fresh, finely chopped
1 large egg white(s)
2 spray(s) cooking spray
8 medium scallion(s), root ends trimmed
4 item(s) reduced-calorie hamburger roll(s)
Instructions
Preheat a grill (or grill pan) to medium-high.
In a large bowl, combine turkey, ginger, garlic, oil, teriyaki sauce, scallions, cilantro and egg white; mix until just combined. Make four burgers, about 3/4-inch-thick each.
Offheat, coat both sides of burgers with cooking spray.
Grill burgers, flipping once, until fully cooked, about 5 to 7 minutes per side. A few minutes before burgers are done, place whole scallions on center of grill and cook, turning once, until bright green and charred, about 2 minutes.
Remove burgers and scallions to a plate; lightly toast rolls on grill. Serve each burger on a roll topped with 2 scallions. Yields 1 burger per serving.
Notes
Serve with mustard or extra teriyaki sauce (may affect POINTS values).
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Teriyaki Turkey Burgers
main meals
POINTS® Value: 6
Servings: 4
Preparation Time: 12 min
Cooking Time: 16 min
Level of Difficulty: Easy
These sesame-teriyaki burgers are super flavorful — even more so when topped with grilled scallions.
Ingredients
1 1/4 pound(s) lean ground turkey
1 Tbsp ginger root, fresh, finely chopped
1 Tbsp minced garlic
1 tsp sesame oil
1/4 cup(s) teriyaki sauce
1/4 cup(s) scallion(s), chopped
2 Tbsp cilantro, fresh, finely chopped
1 large egg white(s)
2 spray(s) cooking spray
8 medium scallion(s), root ends trimmed
4 item(s) reduced-calorie hamburger roll(s)
Instructions
Preheat a grill (or grill pan) to medium-high.
In a large bowl, combine turkey, ginger, garlic, oil, teriyaki sauce, scallions, cilantro and egg white; mix until just combined. Make four burgers, about 3/4-inch-thick each.
Offheat, coat both sides of burgers with cooking spray.
Grill burgers, flipping once, until fully cooked, about 5 to 7 minutes per side. A few minutes before burgers are done, place whole scallions on center of grill and cook, turning once, until bright green and charred, about 2 minutes.
Remove burgers and scallions to a plate; lightly toast rolls on grill. Serve each burger on a roll topped with 2 scallions. Yields 1 burger per serving.
Notes
Serve with mustard or extra teriyaki sauce (may affect POINTS values).
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Wednesday, July 21, 2010
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Light Aioli
sauces
POINTS® Value: 1
Servings: 8
Preparation Time: 5 min
Cooking Time: 0 min
Level of Difficulty: Easy
Serve this garlicky French mayonnaise with broiled chicken or fish, or drizzled over grilled asparagus. Just a little bit adds a lot of flavor.
Ingredients
5 Tbsp buttermilk
3 Tbsp reduced-calorie mayonnaise
1 tsp fresh lemon juice
1 medium garlic clove(s), minced
1/8 tsp table salt
1/8 tsp black pepper, freshly ground
Instructions
In a small bowl, stir together buttermilk and mayonnaise. Stir in lemon juice, garlic, salt and pepper; mix well. Set aside for 5 minutes for flavors to blend. Yields about 1 tablespoon per serving.
Notes
This sauce can be made several hours in advance – just cover and refrigerate.
If desired, add 1 teaspoon minced dill weed or 1 tablespoon minced chives to the sauce.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Light Aioli
sauces
POINTS® Value: 1
Servings: 8
Preparation Time: 5 min
Cooking Time: 0 min
Level of Difficulty: Easy
Serve this garlicky French mayonnaise with broiled chicken or fish, or drizzled over grilled asparagus. Just a little bit adds a lot of flavor.
Ingredients
5 Tbsp buttermilk
3 Tbsp reduced-calorie mayonnaise
1 tsp fresh lemon juice
1 medium garlic clove(s), minced
1/8 tsp table salt
1/8 tsp black pepper, freshly ground
Instructions
In a small bowl, stir together buttermilk and mayonnaise. Stir in lemon juice, garlic, salt and pepper; mix well. Set aside for 5 minutes for flavors to blend. Yields about 1 tablespoon per serving.
Notes
This sauce can be made several hours in advance – just cover and refrigerate.
If desired, add 1 teaspoon minced dill weed or 1 tablespoon minced chives to the sauce.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Tuesday, July 20, 2010
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Grilled Vegetable Kabobs
side dishes
POINTS® Value: 0
Servings: 4
Preparation Time: 10 min
Cooking Time: 10 min
Level of Difficulty: Easy
A must-have summer staple. Use whatever vegetables you have such as portobello mushrooms, onions, zucchini or hot peppers.
Ingredients
1/4 cup(s) parsley, fresh, finely minced
1 medium garlic clove(s), finely minced
1/2 tsp sea salt
1/4 tsp olive oil
2 medium green pepper(s), cut into 8 chunks each
12 medium grape tomatoes
12 medium cremini mushrooms, also known as baby bella, wiped clean, stems trimmed
Instructions
Preheat grill to high.
In a medium bowl, combine parsley, garlic, salt and oil; add vegetables and toss to coat. Thread vegetables onto 4 long metal skewers.
Grill, turning once, until tender and charred, about 6 to 10 minutes, depending on desired degree of doneness. Yields 1 kabob per serving.
Notes
Turn leftovers into a grilled vegetable salad made with crumbled feta cheese and fresh herbs. Or use on grilled sausage hero sandwiches.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Grilled Vegetable Kabobs
side dishes
POINTS® Value: 0
Servings: 4
Preparation Time: 10 min
Cooking Time: 10 min
Level of Difficulty: Easy
A must-have summer staple. Use whatever vegetables you have such as portobello mushrooms, onions, zucchini or hot peppers.
Ingredients
1/4 cup(s) parsley, fresh, finely minced
1 medium garlic clove(s), finely minced
1/2 tsp sea salt
1/4 tsp olive oil
2 medium green pepper(s), cut into 8 chunks each
12 medium grape tomatoes
12 medium cremini mushrooms, also known as baby bella, wiped clean, stems trimmed
Instructions
Preheat grill to high.
In a medium bowl, combine parsley, garlic, salt and oil; add vegetables and toss to coat. Thread vegetables onto 4 long metal skewers.
Grill, turning once, until tender and charred, about 6 to 10 minutes, depending on desired degree of doneness. Yields 1 kabob per serving.
Notes
Turn leftovers into a grilled vegetable salad made with crumbled feta cheese and fresh herbs. Or use on grilled sausage hero sandwiches.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Monday, July 19, 2010
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Malaysian Shrimp Salad
main meals
POINTS® Value: 4
Servings: 4
Preparation Time: 15 min
Cooking Time: 0 min
Level of Difficulty: Easy
Traditional Malaysian ingredients like lime, mango and mint pair beautifully with shrimp in this refreshing, fruity salad.
Ingredients
1 pound(s) cooked shrimp, peeled, coarsely chopped (about 2 cups)
1 cup(s) mango(es), diced
1 cup(s) cucumber(s), diced
2 Tbsp mint leaves, fresh, minced
1 tsp green hot chili pepper(s), serrano-variety, minced (or to taste)
1 Tbsp olive oil, extra-virgin
1 Tbsp fresh lime juice
2 tsp lime zest
1/2 tsp kosher salt
1/2 tsp sugar
Instructions
In a medium bowl, combine shrimp, mango, cucumber, mint and pepper.
In another bowl, whisk together oil, lime juice and zest, salt and sugar; toss with shrimp mixture. Yields about 1 cup shrimp salad per serving.
Notes
Using precooked shrimp is a great timesaver in this dish but feel free to substitute leftover cooked shrimp in its place.
If you’d rather cook your own shrimp, either steam, grill or saute them until pink and cooked through (time varies by size of shrimp). Just be sure to chill the cooked shrimp well before coarsely chopping and tossing with the other ingredients.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Malaysian Shrimp Salad
main meals
POINTS® Value: 4
Servings: 4
Preparation Time: 15 min
Cooking Time: 0 min
Level of Difficulty: Easy
Traditional Malaysian ingredients like lime, mango and mint pair beautifully with shrimp in this refreshing, fruity salad.
Ingredients
1 pound(s) cooked shrimp, peeled, coarsely chopped (about 2 cups)
1 cup(s) mango(es), diced
1 cup(s) cucumber(s), diced
2 Tbsp mint leaves, fresh, minced
1 tsp green hot chili pepper(s), serrano-variety, minced (or to taste)
1 Tbsp olive oil, extra-virgin
1 Tbsp fresh lime juice
2 tsp lime zest
1/2 tsp kosher salt
1/2 tsp sugar
Instructions
In a medium bowl, combine shrimp, mango, cucumber, mint and pepper.
In another bowl, whisk together oil, lime juice and zest, salt and sugar; toss with shrimp mixture. Yields about 1 cup shrimp salad per serving.
Notes
Using precooked shrimp is a great timesaver in this dish but feel free to substitute leftover cooked shrimp in its place.
If you’d rather cook your own shrimp, either steam, grill or saute them until pink and cooked through (time varies by size of shrimp). Just be sure to chill the cooked shrimp well before coarsely chopping and tossing with the other ingredients.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Saturday, July 17, 2010
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Mint-Basil Pesto
sauces
POINTS® Value: 1
Servings: 8
Preparation Time: 10 min
Cooking Time: 0 min
Level of Difficulty: Easy
This pesto makes great use of your garden’s bounty of mint. Use it in pasta salad, over fresh tomatoes, with grilled meats or stirred into soup.
Ingredients
3 cup(s) mint leaves, fresh, packed
1 cup(s) basil, fresh, packed
1/4 cup(s) canned chicken broth
2 Tbsp olive oil, extra-virgin
2 Tbsp pine nuts, toasted
2 medium garlic clove(s)
1 Tbsp fresh lemon juice
1 tsp kosher salt
1/4 tsp crushed red pepper flakes, or to taste
Instructions
Combine all ingredients in a food processor or blender. Blend on high until smooth and combined (scraping down sides of bowl as necessary). Yields about 2 tablespoons per serving.
Notes
Crushed red pepper flakes gives this pesto a touch of heat; adjust the amount to your liking.
Add chopped grape tomatoes for wonderful flavor and color contrast.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Mint-Basil Pesto
sauces
POINTS® Value: 1
Servings: 8
Preparation Time: 10 min
Cooking Time: 0 min
Level of Difficulty: Easy
This pesto makes great use of your garden’s bounty of mint. Use it in pasta salad, over fresh tomatoes, with grilled meats or stirred into soup.
Ingredients
3 cup(s) mint leaves, fresh, packed
1 cup(s) basil, fresh, packed
1/4 cup(s) canned chicken broth
2 Tbsp olive oil, extra-virgin
2 Tbsp pine nuts, toasted
2 medium garlic clove(s)
1 Tbsp fresh lemon juice
1 tsp kosher salt
1/4 tsp crushed red pepper flakes, or to taste
Instructions
Combine all ingredients in a food processor or blender. Blend on high until smooth and combined (scraping down sides of bowl as necessary). Yields about 2 tablespoons per serving.
Notes
Crushed red pepper flakes gives this pesto a touch of heat; adjust the amount to your liking.
Add chopped grape tomatoes for wonderful flavor and color contrast.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Friday, July 16, 2010
Thursday, July 15, 2010
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French Toast with Blueberry Sauce
breakfast
POINTS® Value: 5
Servings: 2
Preparation Time: 7 min
Cooking Time: 13 min
Level of Difficulty: Easy
This recipe calls for frozen berries but you can certainly use fresh ones when they’re in season. The sauce is also delicious made with sliced fresh peaches.
Ingredients
1 cup(s) unsweetened frozen blueberries
2 Tbsp preserves, blueberry-variety
1/3 cup(s) fat-free skim milk
1 large egg(s)
2 large egg white(s)
1/4 tsp vanilla extract
1/8 tsp table salt
1 spray(s) cooking spray
4 slice(s) reduced-calorie bread
Instructions
In a small pot, combine frozen blueberries and preserves. Cook over low heat, stirring occasionally, until berries thaw and become warm, about 3 to 5 minutes; remove from heat and cover to keep warm.
In a wide, shallow bowl, beat together milk, egg, egg whites, vanilla and salt.
Coat a large nonstick skillet with cooking spray; heat over medium heat. Dip bread, one piece at a time, into egg mixture; turn to coat both sides. Cook bread in a single layer, flipping once, until golden brown, about 2 minutes per side. Yields 2 pieces French toast and about 1/2 cup sauce per serving.
Notes
You can swap almond extract for the vanilla extract and sprinkle the finished dish with sliced almonds (could affect POINTS values).
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
French Toast with Blueberry Sauce
breakfast
POINTS® Value: 5
Servings: 2
Preparation Time: 7 min
Cooking Time: 13 min
Level of Difficulty: Easy
This recipe calls for frozen berries but you can certainly use fresh ones when they’re in season. The sauce is also delicious made with sliced fresh peaches.
Ingredients
1 cup(s) unsweetened frozen blueberries
2 Tbsp preserves, blueberry-variety
1/3 cup(s) fat-free skim milk
1 large egg(s)
2 large egg white(s)
1/4 tsp vanilla extract
1/8 tsp table salt
1 spray(s) cooking spray
4 slice(s) reduced-calorie bread
Instructions
In a small pot, combine frozen blueberries and preserves. Cook over low heat, stirring occasionally, until berries thaw and become warm, about 3 to 5 minutes; remove from heat and cover to keep warm.
In a wide, shallow bowl, beat together milk, egg, egg whites, vanilla and salt.
Coat a large nonstick skillet with cooking spray; heat over medium heat. Dip bread, one piece at a time, into egg mixture; turn to coat both sides. Cook bread in a single layer, flipping once, until golden brown, about 2 minutes per side. Yields 2 pieces French toast and about 1/2 cup sauce per serving.
Notes
You can swap almond extract for the vanilla extract and sprinkle the finished dish with sliced almonds (could affect POINTS values).
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Tuesday, July 13, 2010
Penne with Spinach and Tomatoes
main meals
POINTS® Value: 5
Servings: 4
Preparation Time: 14 min
Cooking Time: 15 min
Level of Difficulty: Easy
So fresh, so flavorful. For variety, use thin broccoli spears instead of spinach, and pecorino romano instead of the feta.
Ingredients
8 oz uncooked penne
1 tsp table salt, for cooking pasta
1/4 cup(s) canned chicken broth, (see note)
2 medium garlic clove(s), minced
8 oz spinach, washed, stemmed, coarsely chopped (about 5 cups)
1/4 tsp dried oregano
1/4 tsp table salt, or to taste
1/4 tsp black pepper, freshly ground, or to taste
1 cup(s) grape tomatoes, halved
6 Tbsp crumbled feta cheese
Instructions
Cook penne in boiling salted water according to package directions. Reserve 1/4 cup cooking liquid before draining pasta.
Meanwhile, heat broth in a large nonstick skillet over medium heat. Add garlic and cook until aromatic, about 2 minutes. Add spinach, oregano, salt and pepper. Cook, stirring occasionally, until spinach is tender, about 3 to 5 minutes.
Add cooked penne, reserved cooking liquid and tomatoes to skillet. Increase heat to medium-high and cook until tomatoes are slightly pulpy, stirring occasionally, about 2 to 3 minutes; add cheese and heat through. Yields about 1 1/4 cups per serving.
Notes
Use vegetable broth to make this vegetarian.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
main meals
POINTS® Value: 5
Servings: 4
Preparation Time: 14 min
Cooking Time: 15 min
Level of Difficulty: Easy
So fresh, so flavorful. For variety, use thin broccoli spears instead of spinach, and pecorino romano instead of the feta.
Ingredients
8 oz uncooked penne
1 tsp table salt, for cooking pasta
1/4 cup(s) canned chicken broth, (see note)
2 medium garlic clove(s), minced
8 oz spinach, washed, stemmed, coarsely chopped (about 5 cups)
1/4 tsp dried oregano
1/4 tsp table salt, or to taste
1/4 tsp black pepper, freshly ground, or to taste
1 cup(s) grape tomatoes, halved
6 Tbsp crumbled feta cheese
Instructions
Cook penne in boiling salted water according to package directions. Reserve 1/4 cup cooking liquid before draining pasta.
Meanwhile, heat broth in a large nonstick skillet over medium heat. Add garlic and cook until aromatic, about 2 minutes. Add spinach, oregano, salt and pepper. Cook, stirring occasionally, until spinach is tender, about 3 to 5 minutes.
Add cooked penne, reserved cooking liquid and tomatoes to skillet. Increase heat to medium-high and cook until tomatoes are slightly pulpy, stirring occasionally, about 2 to 3 minutes; add cheese and heat through. Yields about 1 1/4 cups per serving.
Notes
Use vegetable broth to make this vegetarian.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Monday, July 12, 2010
Saturday, July 10, 2010
Friday, July 9, 2010
Grab-and-Go Wraps
Article By: Bruce Weinstein and Mark Scarbrough
We've got lots of ideas to spice, fill, and season the wrap so you'll have lunches with variety and taste.
Everyone loves wraps. And why not? They’re excellent grab-and-go lunches.
What’s better is that you can make a filling well in advance, then have lunch (or even dinner) for several days as the filling stays in the fridge.
Filling Covered, will keep refrigerated for…
Salmon Salad Wrap Filling 3 days
Sun-Dried Tomato Hummus 7 days
Turkey Enchilada Wrap Filling 4 days
Concerned that things will get boring? Not a chance — we’ve got plenty of ideas to spice, fill and season wraps so you’ll have lunches rich with variety and taste. Start your chopping…so that you may have a healthy lunch on the run. Just remember, the POINTS® values apply only to the fillings.
Salmon Salad Wrap Filling
Makes 4 servings POINTS® value | 3 per 1/2 Cup Serving
Nothing’s easier — or tastier — than this quick salmon salad filling. And it's not just limited to wraps. You can eat it in lettuce leaves or large, hollowed-out tomatoes. Want it spicier? Give the mix several dashes of hot red pepper sauce.
Ingredients
1 1/3 cup canned salmon, drained
1/4 cup fat-free mayonnaise
1/4 cup dill pickle, chopped
1/4 cup celery, chopped
1/4 cup red onion, chopped
1 1/2 tsp lemon-pepper seasoning
Instructions
Mix all the ingredients in a medium bowl.
Sun-Dried Tomato Hummus
Makes 6 servings POINTS® value | 2 per 1/3 Cup Serving
Hummus is a Middle Eastern spread made from ground chickpeas — but once you beef it up with lots of flavors and textures, it’s great in a wrap for an on-the-go lunch. Or try it on its own as a dip for cut-up vegetables or even as a topping on a baked potato.
Ingredients
1 oz sun-dried tomatoes (do not use those canned in oil)
1 3/4 cups canned chickpeas, drained and rinsed (one 15 1/2-ounce can)
3 Tbsp lemon juice
2 Tbsp tahini
1 clove garlic, minced
1/2 tsp onion powder
1/2 tsp salt
1/2 tsp ground black pepper
Instructions
Bring a tea kettle of water to a boil over high heat. Place the sundried tomatoes in a medium bowl; cover with boiling water to a depth of 1 inch. Set aside to soak for 10 minutes.
Drain tomatoes, reserving 3 tablespoons of the soaking liquid.
Place the soaked tomatoes, chickpeas, lemon juice, tahini, garlic, onion powder, salt and pepper in a large food processor fitted with the chopping blade. Process until smooth, scraping down the inside of the canister as necessary.
Turkey Enchilada Wrap Filling
Makes 4 servings POINTS® value | 2 per 1 Cup Serving
There’s not much work here, other than making the wrap for lunch before you’re out the door for work in the morning. This filling also makes a great topper for nachos on game day.
Ingredients
8 ounces cooked deli turkey meat, chopped
1/2 cup celery, chopped
1/2 cup green bell pepper, seeded and diced
1/4 cup red onion, chopped
1/3 cup barbecue sauce
1 tsp ground cumin
Instructions
Stir all the ingredients in a large bowl.
To make a wrap:
Lay a medium, fat-free, whole wheat tortilla flat (a POINTS value of 1) on your work surface. Place the filling in a line down the center of the tortilla. Roll the wrap closed and keep refrigerated until you’re ready to eat. Want even more flavor? Add any of these extras:
For a POINTS value of 0:
1/4 cup alfalfa or other sprouts
1/4 cup shredded carrots
2 Tbsp sliced radishes
2 Tbsp diced cucumber
2 pitted black or green olives, minced
1 diced jarred pimiento or roasted red pepper
1 sliced pickled jalapeño chile, minced
Several leaves green leaf, red leaf, or Romaine lettuce, chopped
For a POINTS value of 1:
2 Tbsp reduced-fat sour cream
2 Tbsp low-fat shredded Cheddar or Swiss cheese
Next Steps
Share your favorite recipes on the Lettuce Wraps message thread.
Subscriber Highlight: Track what you ate today in our POINTS® Tracker.
Ready to start losing weight?
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Article By: Bruce Weinstein and Mark Scarbrough
We've got lots of ideas to spice, fill, and season the wrap so you'll have lunches with variety and taste.
Everyone loves wraps. And why not? They’re excellent grab-and-go lunches.
What’s better is that you can make a filling well in advance, then have lunch (or even dinner) for several days as the filling stays in the fridge.
Filling Covered, will keep refrigerated for…
Salmon Salad Wrap Filling 3 days
Sun-Dried Tomato Hummus 7 days
Turkey Enchilada Wrap Filling 4 days
Concerned that things will get boring? Not a chance — we’ve got plenty of ideas to spice, fill and season wraps so you’ll have lunches rich with variety and taste. Start your chopping…so that you may have a healthy lunch on the run. Just remember, the POINTS® values apply only to the fillings.
Salmon Salad Wrap Filling
Makes 4 servings POINTS® value | 3 per 1/2 Cup Serving
Nothing’s easier — or tastier — than this quick salmon salad filling. And it's not just limited to wraps. You can eat it in lettuce leaves or large, hollowed-out tomatoes. Want it spicier? Give the mix several dashes of hot red pepper sauce.
Ingredients
1 1/3 cup canned salmon, drained
1/4 cup fat-free mayonnaise
1/4 cup dill pickle, chopped
1/4 cup celery, chopped
1/4 cup red onion, chopped
1 1/2 tsp lemon-pepper seasoning
Instructions
Mix all the ingredients in a medium bowl.
Sun-Dried Tomato Hummus
Makes 6 servings POINTS® value | 2 per 1/3 Cup Serving
Hummus is a Middle Eastern spread made from ground chickpeas — but once you beef it up with lots of flavors and textures, it’s great in a wrap for an on-the-go lunch. Or try it on its own as a dip for cut-up vegetables or even as a topping on a baked potato.
Ingredients
1 oz sun-dried tomatoes (do not use those canned in oil)
1 3/4 cups canned chickpeas, drained and rinsed (one 15 1/2-ounce can)
3 Tbsp lemon juice
2 Tbsp tahini
1 clove garlic, minced
1/2 tsp onion powder
1/2 tsp salt
1/2 tsp ground black pepper
Instructions
Bring a tea kettle of water to a boil over high heat. Place the sundried tomatoes in a medium bowl; cover with boiling water to a depth of 1 inch. Set aside to soak for 10 minutes.
Drain tomatoes, reserving 3 tablespoons of the soaking liquid.
Place the soaked tomatoes, chickpeas, lemon juice, tahini, garlic, onion powder, salt and pepper in a large food processor fitted with the chopping blade. Process until smooth, scraping down the inside of the canister as necessary.
Turkey Enchilada Wrap Filling
Makes 4 servings POINTS® value | 2 per 1 Cup Serving
There’s not much work here, other than making the wrap for lunch before you’re out the door for work in the morning. This filling also makes a great topper for nachos on game day.
Ingredients
8 ounces cooked deli turkey meat, chopped
1/2 cup celery, chopped
1/2 cup green bell pepper, seeded and diced
1/4 cup red onion, chopped
1/3 cup barbecue sauce
1 tsp ground cumin
Instructions
Stir all the ingredients in a large bowl.
To make a wrap:
Lay a medium, fat-free, whole wheat tortilla flat (a POINTS value of 1) on your work surface. Place the filling in a line down the center of the tortilla. Roll the wrap closed and keep refrigerated until you’re ready to eat. Want even more flavor? Add any of these extras:
For a POINTS value of 0:
1/4 cup alfalfa or other sprouts
1/4 cup shredded carrots
2 Tbsp sliced radishes
2 Tbsp diced cucumber
2 pitted black or green olives, minced
1 diced jarred pimiento or roasted red pepper
1 sliced pickled jalapeño chile, minced
Several leaves green leaf, red leaf, or Romaine lettuce, chopped
For a POINTS value of 1:
2 Tbsp reduced-fat sour cream
2 Tbsp low-fat shredded Cheddar or Swiss cheese
Next Steps
Share your favorite recipes on the Lettuce Wraps message thread.
Subscriber Highlight: Track what you ate today in our POINTS® Tracker.
Ready to start losing weight?
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Refrigerator Leftovers: BBQ Sauce
Article By: Bruce Weinstein and Mark Scarbrough
Before your collection of near-empty BBQ bottles gets bigger, we've got some clever tips on what to do with that last dollop of sauce.
Who doesn't have a bottle of barbecue sauce in the fridge? You know the one: half-empty, caked on sauce around the lid. One of these days, it'll end up in the garbage. But why waste it?
Barbecue sauce is — yep — a sauce. Like a classic one, it too has been reduced, long simmered, and ready to use, all the flavors melded to perfection: a chef's dream right in your fridge. So scrape off the caked bits for food way beyond the ordinary.
1. Toss together a barbecued potato salad, adding 1/4 cup barbecue sauce to your favorite recipe. Or just mix it into store-bought potato salad for a new twist on a favorite summer treat.
2. Skip the ketchup! Use the sauce on burgers and dogs. Or try it in your favorite wrap or on a turkey club. For even more flavor on your sandwich, mix barbecue sauce in equal parts with nose-spanking Dijon mustard.
3. Give your favorite chile recipe a douse of barbecue flavor. Use it to substitute for the tomato paste or ketchup — or for 1/4 cup of the broth or canned tomatoes.
4. Want to wake up your breakfast? Try barbecue sauce on eggs: scrambled, poached, fried — or even as a topper for an omelet. Pour on a couple tablespoons and that breakfast won't know what hit it.
5. Don't think pasteurized egg substitutes are as tasty in the morning as real scrambleds? Add a little barbecue sauce and you'll never know the difference.
6. OK, even in the summer corn can get boring. So skip and slather barbecue sauce on those ears instead.
7. Push that corn even farther! Toss together an easy grilled corn salad by heating up six ears for five minutes, then cutting the kernels off the cobs, adding a little diced red onion and celery, and tossing with two tablespoons each barbecue sauce and fat-free mayonnaise.
8. Want a Western side with your next piece of steak or chicken? Put two tablespoons barbecue sauce and one tablespoon fat-free sour cream on that baked potato.
9. Forget fussy drawn butter. Barbecue sauce is the perfect dip for cocktail shrimp, lobster tails or crab claws. Fiery and tangy barbecue sauce with sweet and salty shellfish? A match made in heaven.
10. Whisk together a little with mayonnaise and pickle relish for a new take on Thousand Island Dressing. Drizzle it over a wedge of iceberg lettuce for a tangy side dish at any meal.
11. Whip up pulled chicken for dinner some night. Place one cup chicken broth and one cup barbecue sauce in a pan; add 6 skinless, bone-in thighs. Simmer very slowly, covered, for 1 1/2 hours; then shred the meat off the bones and into the sauce. Serve on whole-wheat buns with chopped lettuce and tomatoes.
12. Fire up a barbecued pizza. Take a store-bought crust, top it with two tablespoons shredded smoked mozzarella, 1 cup chopped-up rotisserie chicken, and a 10-ounce bag of frozen mixed vegetables. Dab liberally with barbecue sauce and set in a baking sheet over high heat on the grill or in a 400°F oven for about 20 minutes or until the cheese is bubbling.
13. Barbecue sauce can push even the blandest vegetables a real treat. Drizzle some over the top, and even you might like steamed Brussels sprouts or grilled summer squash.
14. Trying to impress someone on a second date? Place a boneless skinless chicken breast or a fish fillet on a large piece of aluminum foil along with some lots of vegetables like artichoke hearts, zucchini, and red onion. Top with a little barbecue sauce, seal the foil into a the packet, and set over high heat on the grill until the meat is done, about 15 minutes.
Next Steps
Share your favorite recipes on the BBQ Sauce message thread.
Subscriber Highlight: Remembering the ingredients in your favorite dishes is easy–just store the recipes in your Recipe Builder and they’ll always be right at your fingertips.
Ready to start losing weight?
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Article By: Bruce Weinstein and Mark Scarbrough
Before your collection of near-empty BBQ bottles gets bigger, we've got some clever tips on what to do with that last dollop of sauce.
Who doesn't have a bottle of barbecue sauce in the fridge? You know the one: half-empty, caked on sauce around the lid. One of these days, it'll end up in the garbage. But why waste it?
Barbecue sauce is — yep — a sauce. Like a classic one, it too has been reduced, long simmered, and ready to use, all the flavors melded to perfection: a chef's dream right in your fridge. So scrape off the caked bits for food way beyond the ordinary.
1. Toss together a barbecued potato salad, adding 1/4 cup barbecue sauce to your favorite recipe. Or just mix it into store-bought potato salad for a new twist on a favorite summer treat.
2. Skip the ketchup! Use the sauce on burgers and dogs. Or try it in your favorite wrap or on a turkey club. For even more flavor on your sandwich, mix barbecue sauce in equal parts with nose-spanking Dijon mustard.
3. Give your favorite chile recipe a douse of barbecue flavor. Use it to substitute for the tomato paste or ketchup — or for 1/4 cup of the broth or canned tomatoes.
4. Want to wake up your breakfast? Try barbecue sauce on eggs: scrambled, poached, fried — or even as a topper for an omelet. Pour on a couple tablespoons and that breakfast won't know what hit it.
5. Don't think pasteurized egg substitutes are as tasty in the morning as real scrambleds? Add a little barbecue sauce and you'll never know the difference.
6. OK, even in the summer corn can get boring. So skip and slather barbecue sauce on those ears instead.
7. Push that corn even farther! Toss together an easy grilled corn salad by heating up six ears for five minutes, then cutting the kernels off the cobs, adding a little diced red onion and celery, and tossing with two tablespoons each barbecue sauce and fat-free mayonnaise.
8. Want a Western side with your next piece of steak or chicken? Put two tablespoons barbecue sauce and one tablespoon fat-free sour cream on that baked potato.
9. Forget fussy drawn butter. Barbecue sauce is the perfect dip for cocktail shrimp, lobster tails or crab claws. Fiery and tangy barbecue sauce with sweet and salty shellfish? A match made in heaven.
10. Whisk together a little with mayonnaise and pickle relish for a new take on Thousand Island Dressing. Drizzle it over a wedge of iceberg lettuce for a tangy side dish at any meal.
11. Whip up pulled chicken for dinner some night. Place one cup chicken broth and one cup barbecue sauce in a pan; add 6 skinless, bone-in thighs. Simmer very slowly, covered, for 1 1/2 hours; then shred the meat off the bones and into the sauce. Serve on whole-wheat buns with chopped lettuce and tomatoes.
12. Fire up a barbecued pizza. Take a store-bought crust, top it with two tablespoons shredded smoked mozzarella, 1 cup chopped-up rotisserie chicken, and a 10-ounce bag of frozen mixed vegetables. Dab liberally with barbecue sauce and set in a baking sheet over high heat on the grill or in a 400°F oven for about 20 minutes or until the cheese is bubbling.
13. Barbecue sauce can push even the blandest vegetables a real treat. Drizzle some over the top, and even you might like steamed Brussels sprouts or grilled summer squash.
14. Trying to impress someone on a second date? Place a boneless skinless chicken breast or a fish fillet on a large piece of aluminum foil along with some lots of vegetables like artichoke hearts, zucchini, and red onion. Top with a little barbecue sauce, seal the foil into a the packet, and set over high heat on the grill until the meat is done, about 15 minutes.
Next Steps
Share your favorite recipes on the BBQ Sauce message thread.
Subscriber Highlight: Remembering the ingredients in your favorite dishes is easy–just store the recipes in your Recipe Builder and they’ll always be right at your fingertips.
Ready to start losing weight?
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Sour Cream and Roasted Red Pepper Dip
snacks
POINTS® Value: 1
Servings: 10
Preparation Time: 8 min
Cooking Time: 0 min
Level of Difficulty: Easy
Whip up this dip in under ten minutes. It's fresh tasting and flavorful — just right for summer soirees.
Ingredients
15 oz roasted red peppers, packed in water, drained (about 2 cups)
1 cup(s) fat-free sour cream
1/2 cup(s) basil, fresh
1/2 tsp garlic powder
1/2 tsp table salt, or to taste
1/4 tsp black pepper, freshly ground, or to taste
2 tsp cilantro, fresh, finely chopped
Instructions
In a blender, combine roasted peppers, sour cream, basil and garlic powder; puree until smooth. Season to taste with salt and black pepper; garnish with cilantro. Yields about 1/4 cup per serving.
Notes
This flavorful dip is perfect for company yet simple enough — and light enough — to be enjoyed on a regular basis. Serve it with toasted pita wedges, whole grain crackers or fresh vegetable crudités (could affect POINTS values).
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
snacks
POINTS® Value: 1
Servings: 10
Preparation Time: 8 min
Cooking Time: 0 min
Level of Difficulty: Easy
Whip up this dip in under ten minutes. It's fresh tasting and flavorful — just right for summer soirees.
Ingredients
15 oz roasted red peppers, packed in water, drained (about 2 cups)
1 cup(s) fat-free sour cream
1/2 cup(s) basil, fresh
1/2 tsp garlic powder
1/2 tsp table salt, or to taste
1/4 tsp black pepper, freshly ground, or to taste
2 tsp cilantro, fresh, finely chopped
Instructions
In a blender, combine roasted peppers, sour cream, basil and garlic powder; puree until smooth. Season to taste with salt and black pepper; garnish with cilantro. Yields about 1/4 cup per serving.
Notes
This flavorful dip is perfect for company yet simple enough — and light enough — to be enjoyed on a regular basis. Serve it with toasted pita wedges, whole grain crackers or fresh vegetable crudités (could affect POINTS values).
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Thursday, July 8, 2010
Tropical Mango-Jicama Chicken Salad
Tropical Mango-Jicama Chicken Salad
main meals
POINTS® Value: 3
Servings: 4
Preparation Time: 20 min
Cooking Time: 0 min
Level of Difficulty: Easy
This salad has great crunch thanks to jicama, a root vegetable with crisp, juicy, white flesh, that is widely available at most large supermarkets.
Ingredients
1/2 cup(s) red onion(s), thinly sliced
1/4 cup(s) fresh lime juice
1 Tbsp olive oil
3/4 tsp table salt
1/2 tsp ground cumin
1/4 tsp hot pepper sauce
2 1/4 cup(s) jicama, diced
1/2 pound(s) cooked boneless, skinless chicken breast, shredded
1 medium mango(es), cut into 3/4-inch cubes
1/2 cup(s) cilantro, fresh, chopped
Instructions
In a large bowl, combine onion, lime juice, oil, salt, cumin and hot pepper sauce; let stand 10 minutes, tossing occasionally, until onion starts to wilt.
Add jicama, chicken, mango and cilantro; toss to mix and coat. Yields about 1 1/4 cups per serving
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
main meals
POINTS® Value: 3
Servings: 4
Preparation Time: 20 min
Cooking Time: 0 min
Level of Difficulty: Easy
This salad has great crunch thanks to jicama, a root vegetable with crisp, juicy, white flesh, that is widely available at most large supermarkets.
Ingredients
1/2 cup(s) red onion(s), thinly sliced
1/4 cup(s) fresh lime juice
1 Tbsp olive oil
3/4 tsp table salt
1/2 tsp ground cumin
1/4 tsp hot pepper sauce
2 1/4 cup(s) jicama, diced
1/2 pound(s) cooked boneless, skinless chicken breast, shredded
1 medium mango(es), cut into 3/4-inch cubes
1/2 cup(s) cilantro, fresh, chopped
Instructions
In a large bowl, combine onion, lime juice, oil, salt, cumin and hot pepper sauce; let stand 10 minutes, tossing occasionally, until onion starts to wilt.
Add jicama, chicken, mango and cilantro; toss to mix and coat. Yields about 1 1/4 cups per serving
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Wednesday, July 7, 2010
Greek Vinaigrette Salad Dressing
Print
Greek Vinaigrette Salad Dressing
sauces
POINTS® Value: 1
Servings: 8
Preparation Time: 12 min
Cooking Time: 0 min
Level of Difficulty: Easy
Fresh herbs and lemon juice give this dressing a bright, tangy note. Also great as a marinade for grilled chicken or drizzled over cooked fish.
Ingredients
1/4 cup(s) white wine, dry-variety
1/4 cup(s) fresh lemon juice
1 medium shallot(s), minced, or more to taste
2 tsp sugar
1 tsp Dijon mustard
2 Tbsp olive oil, extra-virgin
1 Tbsp dill, fresh, chopped
2 tsp fresh oregano, chopped
1 tsp parsley, fresh, chopped
1 tsp kosher salt
1/4 tsp black pepper, freshly ground
Instructions
In a medium bowl, combine wine, lemon juice, shallot, sugar, and mustard; slowly whisk in oil. Whisk in herbs, salt and pepper. Yields about 4 teaspoons per serving.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Greek Vinaigrette Salad Dressing
sauces
POINTS® Value: 1
Servings: 8
Preparation Time: 12 min
Cooking Time: 0 min
Level of Difficulty: Easy
Fresh herbs and lemon juice give this dressing a bright, tangy note. Also great as a marinade for grilled chicken or drizzled over cooked fish.
Ingredients
1/4 cup(s) white wine, dry-variety
1/4 cup(s) fresh lemon juice
1 medium shallot(s), minced, or more to taste
2 tsp sugar
1 tsp Dijon mustard
2 Tbsp olive oil, extra-virgin
1 Tbsp dill, fresh, chopped
2 tsp fresh oregano, chopped
1 tsp parsley, fresh, chopped
1 tsp kosher salt
1/4 tsp black pepper, freshly ground
Instructions
In a medium bowl, combine wine, lemon juice, shallot, sugar, and mustard; slowly whisk in oil. Whisk in herbs, salt and pepper. Yields about 4 teaspoons per serving.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
The Restaurant Survival Guide
The Restaurant Survival Guide
Article By: Duane Swierczynski
Use these insider tips to be a finer — and wiser — diner.
If you eat in a restaurant 4.2 times a week you are officially an average American. And you've spotted one big reason why the average American is overweight. Restaurant portions tend to be oversized. It's also hard to monitor the ingredients and means of preparation, which often means high fat and calories. Armed with the following info, however, you can stay in control of what you eat — even if it's out.
It’s French for “loaded with calories.”
These words are hints that a dish contains plenty of POINTS® values.
au fromage
au gratin
au lait
battered
bisque
cream of
dipped
double-baked
hollandaise
just like mom’s
Newburg
pan-fried
parmesan
sautéed
tempura
Avoid unlucky number 7
Open the menu, and trace a large, imaginary "7" with your finger from edge to edge. Research shows that the average customer's eyes follow this path first upon opening a menu, says Brian Wansink, PhD, director of the Cornell University Food and Brand Lab in Ithaca, New York and author of Mindless Eating: Why We Eat More Than We Think (Bantam, 2006). You'll usually find the items that yield the highest profit (food cost vs. menu price) along the 7 line. The better values will tend to be nearer the left-middle and lower-right corners of the menu.
Hold the butter
Must raid the bread basket? Use olive oil, not butter. A University of Illinois study of 340 patrons in an Italian restaurant found that those diners who dipped their bread in olive oil ate an average 23 percent less bread than the butter users, and reported feeling full sooner. They escaped the bread basket with 50 fewer calories overall; olive-oil users ate an average of 264 calories in bread and oil, while butter spreaders consumed 319.
Nix the prix fixe
Ordering the three-course prix-fixe is just another way of super-sizing, says Bonnie Taub-Dix, a nutritionist in New York and spokesperson for the American Dietetic Association. The addition of an appetizer and dessert adds POINTS® values and is harder to resist—after all, you've paid for them.
Mean greens
Salads are supposed to be good-for-you choices, right? Here are some things you need to know if you want to go green:
Cobb salad
It tastes great because it's loaded with bacon, dressing, egg yolks and blue cheese. At 10 POINTS values in a 3-cup serving, you might as well go for the steak.
Caesar salad
Expect to find around 8 POINTS values in just a quarter cup of the caesar dressing alone — before the croutons or any other special extras. If they offer a low-fat caesar dressing on the side (2 POINTS values for a quarter cup), order that with a plain salad.
Chef's salad
There could be 1,000 calories in that festive bowl of cold cuts, says Taub-Dix. Depending on the types and quantity of meats and cheeses the restaurant uses, it could vary from 2 POINTS values per cup to four times that with dressing.
Stomach crunches
Adding Asian crispy noodles or croutons to your salad? Depending on where you're eating, they will add 1 POINTS value to your salad — and sometimes more.
Don't pour it on
When possible, order salad dressings and sauces on the side. Dip your fork in, instead of pouring it on, and you'll consume far less without noticing much of a difference in flavor.
For starters
Stick with a classic; get the shrimp cocktail for 3 POINTS values. (A quarter cup of cocktail sauce = 1 POINTS value; 4 ounces of large shrimp is 2.)
Entrée vous
Surf and turf redefined
Steamed fish and grilled chicken breast are the champs of sea and land, at 3 and 4 POINTS values respectively for a 4-ounce portion. But be careful: "'Grilled' can mean it was 'grilled' in frying pan with oil," says Taub-Dix. Ask for it "grilled dry."
Roasted chicken surprise
"Very often I have seen chefs lift the skin and put butter or oil under the skin," says Taub-Dix. Chefs also put butter on steak to give it glaze. Ask them to refrain when you order.
Halve it
Cut your entrée in half and put it aside in a doggy bag. What's left on your plate will probably still be larger than a "standard" portion size.
Make it a spud light
A plain baked potato has 3 to 4 POINTS values, depending on size. The wad of butter or sour cream it cries out for has twice that. Squeeze a lemon wedge or spoon salsa onto that tuber instead.
Just desserts
If you and your loved one traditionally close a restaurant meal with a shared dessert, go for the sorbet.
Next Steps
Discuss this topic on the Local Restaurants Message Board.
Subscriber Highlight: Track what you ate today in our POINTS® Tracker.
Ready to start losing weight?
About the Writer
Duane Swierczynski is the editor-in-chief of Philadelphia City Paper.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Article By: Duane Swierczynski
Use these insider tips to be a finer — and wiser — diner.
If you eat in a restaurant 4.2 times a week you are officially an average American. And you've spotted one big reason why the average American is overweight. Restaurant portions tend to be oversized. It's also hard to monitor the ingredients and means of preparation, which often means high fat and calories. Armed with the following info, however, you can stay in control of what you eat — even if it's out.
It’s French for “loaded with calories.”
These words are hints that a dish contains plenty of POINTS® values.
au fromage
au gratin
au lait
battered
bisque
cream of
dipped
double-baked
hollandaise
just like mom’s
Newburg
pan-fried
parmesan
sautéed
tempura
Avoid unlucky number 7
Open the menu, and trace a large, imaginary "7" with your finger from edge to edge. Research shows that the average customer's eyes follow this path first upon opening a menu, says Brian Wansink, PhD, director of the Cornell University Food and Brand Lab in Ithaca, New York and author of Mindless Eating: Why We Eat More Than We Think (Bantam, 2006). You'll usually find the items that yield the highest profit (food cost vs. menu price) along the 7 line. The better values will tend to be nearer the left-middle and lower-right corners of the menu.
Hold the butter
Must raid the bread basket? Use olive oil, not butter. A University of Illinois study of 340 patrons in an Italian restaurant found that those diners who dipped their bread in olive oil ate an average 23 percent less bread than the butter users, and reported feeling full sooner. They escaped the bread basket with 50 fewer calories overall; olive-oil users ate an average of 264 calories in bread and oil, while butter spreaders consumed 319.
Nix the prix fixe
Ordering the three-course prix-fixe is just another way of super-sizing, says Bonnie Taub-Dix, a nutritionist in New York and spokesperson for the American Dietetic Association. The addition of an appetizer and dessert adds POINTS® values and is harder to resist—after all, you've paid for them.
Mean greens
Salads are supposed to be good-for-you choices, right? Here are some things you need to know if you want to go green:
Cobb salad
It tastes great because it's loaded with bacon, dressing, egg yolks and blue cheese. At 10 POINTS values in a 3-cup serving, you might as well go for the steak.
Caesar salad
Expect to find around 8 POINTS values in just a quarter cup of the caesar dressing alone — before the croutons or any other special extras. If they offer a low-fat caesar dressing on the side (2 POINTS values for a quarter cup), order that with a plain salad.
Chef's salad
There could be 1,000 calories in that festive bowl of cold cuts, says Taub-Dix. Depending on the types and quantity of meats and cheeses the restaurant uses, it could vary from 2 POINTS values per cup to four times that with dressing.
Stomach crunches
Adding Asian crispy noodles or croutons to your salad? Depending on where you're eating, they will add 1 POINTS value to your salad — and sometimes more.
Don't pour it on
When possible, order salad dressings and sauces on the side. Dip your fork in, instead of pouring it on, and you'll consume far less without noticing much of a difference in flavor.
For starters
Stick with a classic; get the shrimp cocktail for 3 POINTS values. (A quarter cup of cocktail sauce = 1 POINTS value; 4 ounces of large shrimp is 2.)
Entrée vous
Surf and turf redefined
Steamed fish and grilled chicken breast are the champs of sea and land, at 3 and 4 POINTS values respectively for a 4-ounce portion. But be careful: "'Grilled' can mean it was 'grilled' in frying pan with oil," says Taub-Dix. Ask for it "grilled dry."
Roasted chicken surprise
"Very often I have seen chefs lift the skin and put butter or oil under the skin," says Taub-Dix. Chefs also put butter on steak to give it glaze. Ask them to refrain when you order.
Halve it
Cut your entrée in half and put it aside in a doggy bag. What's left on your plate will probably still be larger than a "standard" portion size.
Make it a spud light
A plain baked potato has 3 to 4 POINTS values, depending on size. The wad of butter or sour cream it cries out for has twice that. Squeeze a lemon wedge or spoon salsa onto that tuber instead.
Just desserts
If you and your loved one traditionally close a restaurant meal with a shared dessert, go for the sorbet.
Next Steps
Discuss this topic on the Local Restaurants Message Board.
Subscriber Highlight: Track what you ate today in our POINTS® Tracker.
Ready to start losing weight?
About the Writer
Duane Swierczynski is the editor-in-chief of Philadelphia City Paper.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Tuesday, July 6, 2010
Safe Summer Fitness
Safe Summer Fitness
Article By: S. Kirk Walsh
Tips and techniques to keep your cool when working out in the summer heat.
With steadily warming temperatures and more hours of sunlight, the summer months certainly provide ample motivation to get outside. But it's important to keep some precautions in mind when you're working out in the summer heat.
Fitness experts agree that the first step is to moderate the intensity of your regular workout. "Increase your exposure to heat slowly, particularly if you live in part of the country where it's hot and humid," suggests Melissa Johnson, executive director of the President's Council on Physical Fitness and Sports in Washington, DC.
Start out with a 30-minute routine. If the heat still feels like too much, break up your workout into two 15-minute intervals, says Johnson, so you can ensure that your body won't get overheated.
"As you work out, you will build more tolerance to the heat," explains Meg Jordan, PhD, RN, editor in chief of American Fitness Magazine, the official magazine of the Aerobics & Fitness Association of America. "Your body will acclimate to the heat in terms of sweating more, opening more pores, and thereby the sweat evaporating."
Here are some other tips to keep in mind when exercising during the summer months:
Stay hydrated
Drink water before and after you work out, says Johnson. If you plan to exercise for more than an hour and a half, bring water with you and drink it. Also, at the end of your workout, try a sports drink to replace electrolytes and glucose. Keep in mind that thirst is not always a good indicator of hydration, says Jordan, so drink enough fluid to bring your body weight back to pre-exercise levels.
The right time
Exercise during the cooler parts of the day, suggests Johnson. Because there are more hours of sunlight, evening workouts are more doable.
Summer dress standards
"Wear permeable clothing that allows for the evaporation of sweat," says Jordan. These fabrics are usually made from natural fibers and wick away moisture from the body. "Also wear light colors because they reflect the sun's heat," adds Johnson.
Sun protection
Don't forget to apply a layer of SPF (Sun Protection Factor) lotion — 25 or greater — to all exposed areas before heading outside. And don't let an overcast sky fool you; ultraviolet rays are still powerful on a cloudy day.
Sole ventilation
To keep feet cool and comfortable, invest in a pair of walking or running shoes with adequate ventilation, suggests Jordan. Look for sneakers with an upper made from a breathable material like mesh.
Summer sports
Try different outdoor activities, like swimming and bicycling. Johnson also suggests hiking or biking in the park. "Public areas offer many possibilities for outdoor recreation," she says. "Explore them and discover what you enjoy."
Around the house
Simple household tasks, such as gardening, can also provide a means of exercise during the summer months.
Listen and learn
Finally, listen to your body. "When you're feeling dizzy or nauseous, it could be symptoms of heat-related illness," explains Johnson. "Stop and rest if you need to."
Next Steps
Discuss this topic on the Safe Summer Fitness Message Board.
Subscriber Highlight: Track what you ate today in our POINTS® Tracker.
Ready to start losing weight?
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Article By: S. Kirk Walsh
Tips and techniques to keep your cool when working out in the summer heat.
With steadily warming temperatures and more hours of sunlight, the summer months certainly provide ample motivation to get outside. But it's important to keep some precautions in mind when you're working out in the summer heat.
Fitness experts agree that the first step is to moderate the intensity of your regular workout. "Increase your exposure to heat slowly, particularly if you live in part of the country where it's hot and humid," suggests Melissa Johnson, executive director of the President's Council on Physical Fitness and Sports in Washington, DC.
Start out with a 30-minute routine. If the heat still feels like too much, break up your workout into two 15-minute intervals, says Johnson, so you can ensure that your body won't get overheated.
"As you work out, you will build more tolerance to the heat," explains Meg Jordan, PhD, RN, editor in chief of American Fitness Magazine, the official magazine of the Aerobics & Fitness Association of America. "Your body will acclimate to the heat in terms of sweating more, opening more pores, and thereby the sweat evaporating."
Here are some other tips to keep in mind when exercising during the summer months:
Stay hydrated
Drink water before and after you work out, says Johnson. If you plan to exercise for more than an hour and a half, bring water with you and drink it. Also, at the end of your workout, try a sports drink to replace electrolytes and glucose. Keep in mind that thirst is not always a good indicator of hydration, says Jordan, so drink enough fluid to bring your body weight back to pre-exercise levels.
The right time
Exercise during the cooler parts of the day, suggests Johnson. Because there are more hours of sunlight, evening workouts are more doable.
Summer dress standards
"Wear permeable clothing that allows for the evaporation of sweat," says Jordan. These fabrics are usually made from natural fibers and wick away moisture from the body. "Also wear light colors because they reflect the sun's heat," adds Johnson.
Sun protection
Don't forget to apply a layer of SPF (Sun Protection Factor) lotion — 25 or greater — to all exposed areas before heading outside. And don't let an overcast sky fool you; ultraviolet rays are still powerful on a cloudy day.
Sole ventilation
To keep feet cool and comfortable, invest in a pair of walking or running shoes with adequate ventilation, suggests Jordan. Look for sneakers with an upper made from a breathable material like mesh.
Summer sports
Try different outdoor activities, like swimming and bicycling. Johnson also suggests hiking or biking in the park. "Public areas offer many possibilities for outdoor recreation," she says. "Explore them and discover what you enjoy."
Around the house
Simple household tasks, such as gardening, can also provide a means of exercise during the summer months.
Listen and learn
Finally, listen to your body. "When you're feeling dizzy or nauseous, it could be symptoms of heat-related illness," explains Johnson. "Stop and rest if you need to."
Next Steps
Discuss this topic on the Safe Summer Fitness Message Board.
Subscriber Highlight: Track what you ate today in our POINTS® Tracker.
Ready to start losing weight?
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Monday, July 5, 2010
Beauty For Your Age
Beauty For Your Age
Article By: Laia Farran
We bring you some tips and expert advice from celebrity make-up artist Jemma Kidd to ensure your skin is kept in tip-top condition, decade after decade.
The skin is the largest organ in our bodies, and as time goes on, it may require special attention. Skin ages mainly due to sun damage and pollution — without which we probably wouldn't develop wrinkles until we were in our 80s. So be mindful of sun protection and regular cleansing.
Start as you mean to go on: Your skin in your 20s
Prevention is the name of the game when you are in your 20s. Sun protection is essential, so ensure you wear an SPF moisturiser. "It is also a good idea to invest in a good cleansing routine and you can start to exfoliate regularly to avoid skin congestion," recommends Jemma. Night cream isn't necessary, as your epidermal cells are regenerating every 20 days. It may be wise to invest in a good tinted moisturiser and a concealer to disguise under-eye circles from late nights! And, of course, drink plenty of water and eat a balanced, healthy diet (as recommended by the Weight Watchers Guidelines).
Radiate in your 30s
This is a crucial stage in your skin's appearance. It is important to nourish your skin, as the epidermal cells become thinner and skin repair slows down. "Less collagen and elastin to support the skin will contribute to the start of wrinkle-forming. Ensure you use a good eye cream and a good moisturiser with built-in SPF of at least 15," says Jemma. Collagen-based products are also advisable at this time, as they will make up for the natural moisture loss. Using a neck cream from your mid-thirties can also prevent later wrinkles in the area. There are no known disadvantages from the use of such products; they will simply support your own skin system. As for make-up, keep it practical, as you are likely to be on the go. Make-up wipes and dual-function products, such as a lip and cheek stain, will be wise choices to have in your handbag, enabling you to get ready at the drop of a hat.
Life begins at 40
When you reach 40, your skin will begin to lose epidermal cells, becoming thinner and taking longer to repair itself. It's a good time to apply night cream in addition to the established beauty regime that you already practise. In terms of make up, Jemma recommends that you adapt to a more mature look: "Switching to a dark brown mascara for a more elegant finish and using light reflective products to add radiance to your complexion" is her advice.
50 and glowing strong!
Today's 50 year olds are looking younger than ever before. Nourishing skincare is important and Vitamins A, B5, C and E are recommended. A good eye cream is also key at this stage in your life. If you have a good routine in place just maintain it, and cheat with your make-up. Jemma Kidd recommends that you use a neutral lip liner to balance your lip shape, and a cream foundation. Not as much powder will be required, and light reflective products will keep you glowing!
The swinging 60s
At this time, your skin will appear thinner as your epidermal cells continue to decrease by 10%, and produce less collagen and elastin. Moisture loss will result in further dryness, so nourishing is absolutely key. Once again, Jemma recommends that you go for elegance: "Use demure shades of make up to bring out the elegance in you and light reflective products to give you a healthy glow." If you are stuck in a make-up routine you have always used, why not book a make-up lesson over the counter to find out which shades suit you best?
Hair: The long and the short of it
People's hair goes grey at different ages as a result of loss of melanin. Some people start going grey in high school whereas others may be well into their 40s before they start. It is a personal choice to dye one's hair or keep it white, and very much down to how you feel about it. There are countless products available in the marketplace, some of which are vegetable-based and therefore not harmful to the hair structure or condition. Go for such options as a long-term solution. As you decide to change your hair color, be mindful of adapting your make-up accordingly, whether you go from grey to brown to blond, red or back to grey!
Next Steps
Subscriber Highlight: Focus on your overall progress and not just the numbers on the scale with our Weight Tracker and Progress Charts.
Ready to start losing weight?
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Article By: Laia Farran
We bring you some tips and expert advice from celebrity make-up artist Jemma Kidd to ensure your skin is kept in tip-top condition, decade after decade.
The skin is the largest organ in our bodies, and as time goes on, it may require special attention. Skin ages mainly due to sun damage and pollution — without which we probably wouldn't develop wrinkles until we were in our 80s. So be mindful of sun protection and regular cleansing.
Start as you mean to go on: Your skin in your 20s
Prevention is the name of the game when you are in your 20s. Sun protection is essential, so ensure you wear an SPF moisturiser. "It is also a good idea to invest in a good cleansing routine and you can start to exfoliate regularly to avoid skin congestion," recommends Jemma. Night cream isn't necessary, as your epidermal cells are regenerating every 20 days. It may be wise to invest in a good tinted moisturiser and a concealer to disguise under-eye circles from late nights! And, of course, drink plenty of water and eat a balanced, healthy diet (as recommended by the Weight Watchers Guidelines).
Radiate in your 30s
This is a crucial stage in your skin's appearance. It is important to nourish your skin, as the epidermal cells become thinner and skin repair slows down. "Less collagen and elastin to support the skin will contribute to the start of wrinkle-forming. Ensure you use a good eye cream and a good moisturiser with built-in SPF of at least 15," says Jemma. Collagen-based products are also advisable at this time, as they will make up for the natural moisture loss. Using a neck cream from your mid-thirties can also prevent later wrinkles in the area. There are no known disadvantages from the use of such products; they will simply support your own skin system. As for make-up, keep it practical, as you are likely to be on the go. Make-up wipes and dual-function products, such as a lip and cheek stain, will be wise choices to have in your handbag, enabling you to get ready at the drop of a hat.
Life begins at 40
When you reach 40, your skin will begin to lose epidermal cells, becoming thinner and taking longer to repair itself. It's a good time to apply night cream in addition to the established beauty regime that you already practise. In terms of make up, Jemma recommends that you adapt to a more mature look: "Switching to a dark brown mascara for a more elegant finish and using light reflective products to add radiance to your complexion" is her advice.
50 and glowing strong!
Today's 50 year olds are looking younger than ever before. Nourishing skincare is important and Vitamins A, B5, C and E are recommended. A good eye cream is also key at this stage in your life. If you have a good routine in place just maintain it, and cheat with your make-up. Jemma Kidd recommends that you use a neutral lip liner to balance your lip shape, and a cream foundation. Not as much powder will be required, and light reflective products will keep you glowing!
The swinging 60s
At this time, your skin will appear thinner as your epidermal cells continue to decrease by 10%, and produce less collagen and elastin. Moisture loss will result in further dryness, so nourishing is absolutely key. Once again, Jemma recommends that you go for elegance: "Use demure shades of make up to bring out the elegance in you and light reflective products to give you a healthy glow." If you are stuck in a make-up routine you have always used, why not book a make-up lesson over the counter to find out which shades suit you best?
Hair: The long and the short of it
People's hair goes grey at different ages as a result of loss of melanin. Some people start going grey in high school whereas others may be well into their 40s before they start. It is a personal choice to dye one's hair or keep it white, and very much down to how you feel about it. There are countless products available in the marketplace, some of which are vegetable-based and therefore not harmful to the hair structure or condition. Go for such options as a long-term solution. As you decide to change your hair color, be mindful of adapting your make-up accordingly, whether you go from grey to brown to blond, red or back to grey!
Next Steps
Subscriber Highlight: Focus on your overall progress and not just the numbers on the scale with our Weight Tracker and Progress Charts.
Ready to start losing weight?
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Spring Salad with Strawberries and Goat Cheese
Spring Salad with Strawberries and Goat Cheese
light meals
POINTS® Value: 4
Servings: 4
Preparation Time: 10 min
Cooking Time: 0 min
Level of Difficulty: Easy
Tangy goat cheese is the perfect balance for sweet strawberries. When strawberries are not in season, try thinly sliced, red-skinned pears.
Ingredients
3 Tbsp orange juice
1 Tbsp canola oil
2 tsp balsamic vinegar, aged-variety
1/4 tsp black pepper
1/8 tsp table salt
4 cup(s) mixed greens
1 cup(s) strawberries, sliced
1/4 cup(s) semisoft goat cheese, crumbled
2 oz Cold Stone Creamery Nuts Pistachio Nuts, salted, coarsely chopped
1 kernel(s) shelled pistachio nuts
Instructions
In a cup, stir together juice, oil, vinegar, pepper and salt; set aside.
Arrange mixed greens in a large shallow bowl; top with strawberries, cheese and nuts. Just before serving, stir dressing and drizzle over salad; toss gently but well. Yields about 1 1/4 cups per serving.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
light meals
POINTS® Value: 4
Servings: 4
Preparation Time: 10 min
Cooking Time: 0 min
Level of Difficulty: Easy
Tangy goat cheese is the perfect balance for sweet strawberries. When strawberries are not in season, try thinly sliced, red-skinned pears.
Ingredients
3 Tbsp orange juice
1 Tbsp canola oil
2 tsp balsamic vinegar, aged-variety
1/4 tsp black pepper
1/8 tsp table salt
4 cup(s) mixed greens
1 cup(s) strawberries, sliced
1/4 cup(s) semisoft goat cheese, crumbled
2 oz Cold Stone Creamery Nuts Pistachio Nuts, salted, coarsely chopped
1 kernel(s) shelled pistachio nuts
Instructions
In a cup, stir together juice, oil, vinegar, pepper and salt; set aside.
Arrange mixed greens in a large shallow bowl; top with strawberries, cheese and nuts. Just before serving, stir dressing and drizzle over salad; toss gently but well. Yields about 1 1/4 cups per serving.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Chicken and Cheese Quesadillas
Chicken and Cheese Quesadillas
main meals
POINTS® Value: 6
Servings: 4
Preparation Time: 12 min
Cooking Time: 10 min
Level of Difficulty: Easy
A Mexican classic with endless variations: try Monterey Jack cheese and jalapenos, pico de gallo and black beans or shredded jicama and mango salsa.
Ingredients
2 cup(s) cooked chicken breast, chopped or shredded
1 tsp fresh lime juice, or to taste
1/4 tsp ground cumin
1/4 tsp table salt
8 medium whole wheat tortilla(s), about 6-inches each
1/2 cup(s) fat-free black bean dip, spicy-variety
6 Tbsp low-fat shredded cheddar cheese, sharp-variety
2 medium scallion(s), green parts only, diced
4 spray(s) cooking spray
1/2 cup(s) salsa
2 Tbsp reduced-fat sour cream
Instructions
In a small bowl, combine chicken, lime juice, cumin and salt; toss well to combine.
Place 4 tortillas on a flat surface and spread each one with 2 tablespoons of bean dip. Top each with about 1/3 cup of chicken and then sprinkle each with 1 tablespoon of cheese; divide scallions over top. Cover with remaining tortillas and gently press down on each one.
Coat a very large nonstick skillet with cooking spray; place over medium heat. Cook quesadillas in a single layer until golden brown on bottom, about 2 minutes. Flip quesadillas and press down on them with a spatula; cook until golden brown on second side, about 2 to 3 minutes more. Remove to a serving plate and cover to keep warm (or place in oven); repeat with remaining quesadillas.
Slice each quesadilla into 4 pieces; serve with salsa and sour cream. Yields 1 quesadilla, 2 tablespoons of salsa and 1 teaspoon of sour cream per serving.
Notes
For even greater flavor, look for a low-fat seasoned Mexican cheese blend.
If you want to make the chicken from scratch, marinate it in a mixture of lime juice, cumin and chipotle chili powder for 30 minutes before grilling or pan frying (with cooking spray); then shred with a fork.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
main meals
POINTS® Value: 6
Servings: 4
Preparation Time: 12 min
Cooking Time: 10 min
Level of Difficulty: Easy
A Mexican classic with endless variations: try Monterey Jack cheese and jalapenos, pico de gallo and black beans or shredded jicama and mango salsa.
Ingredients
2 cup(s) cooked chicken breast, chopped or shredded
1 tsp fresh lime juice, or to taste
1/4 tsp ground cumin
1/4 tsp table salt
8 medium whole wheat tortilla(s), about 6-inches each
1/2 cup(s) fat-free black bean dip, spicy-variety
6 Tbsp low-fat shredded cheddar cheese, sharp-variety
2 medium scallion(s), green parts only, diced
4 spray(s) cooking spray
1/2 cup(s) salsa
2 Tbsp reduced-fat sour cream
Instructions
In a small bowl, combine chicken, lime juice, cumin and salt; toss well to combine.
Place 4 tortillas on a flat surface and spread each one with 2 tablespoons of bean dip. Top each with about 1/3 cup of chicken and then sprinkle each with 1 tablespoon of cheese; divide scallions over top. Cover with remaining tortillas and gently press down on each one.
Coat a very large nonstick skillet with cooking spray; place over medium heat. Cook quesadillas in a single layer until golden brown on bottom, about 2 minutes. Flip quesadillas and press down on them with a spatula; cook until golden brown on second side, about 2 to 3 minutes more. Remove to a serving plate and cover to keep warm (or place in oven); repeat with remaining quesadillas.
Slice each quesadilla into 4 pieces; serve with salsa and sour cream. Yields 1 quesadilla, 2 tablespoons of salsa and 1 teaspoon of sour cream per serving.
Notes
For even greater flavor, look for a low-fat seasoned Mexican cheese blend.
If you want to make the chicken from scratch, marinate it in a mixture of lime juice, cumin and chipotle chili powder for 30 minutes before grilling or pan frying (with cooking spray); then shred with a fork.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Fresh Strawberry Crepes
Fresh Strawberry Crepes
desserts
POINTS® Value: 3
Servings: 8
Preparation Time: 10 min
Cooking Time: 32 min
Level of Difficulty: Easy
Crepes sound fancy, but don’t be deterred: if you can make pancakes, you can master these in no time.
Ingredients
5 large egg white(s)
1/8 tsp table salt
1 tsp vanilla extract
2 Tbsp unsalted butter, melted
1 cup(s) fat-free skim milk
1 cup(s) all-purpose flour
8 spray(s) cooking spray
1 pound(s) strawberries, hulled and sliced very thin (about 3 cups)
1/4 cup(s) powdered sugar
Instructions
In a medium bowl, whisk together egg whites, salt, vanilla extract, melted butter, milk and flour until just combined.
Coat an 8- or 9-inch skillet with cooking spray; set over medium heat. When pan is hot, add 1/4 cup of batter and tilt skillet to cover entire bottom of pan with a thin layer of batter. Cook for 2 minutes; flip over. Top with about 1/3 cup strawberries; cook for 2 minutes more. Fold crepe over and slide onto a serving plate; cover to keep warm. Repeat with remaining ingredients; sprinkle with sugar. Yields 1 crepe per serving.
Notes
To see if the pan is hot, add a few droplets of water – if they sizzle, the pan is ready.
These crepes can be filled with any berries you have on hand – or spread them with fruit preserves.
Having a party? Make the crepes ahead of time, then heat them up and top them when you’re ready to serve.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
desserts
POINTS® Value: 3
Servings: 8
Preparation Time: 10 min
Cooking Time: 32 min
Level of Difficulty: Easy
Crepes sound fancy, but don’t be deterred: if you can make pancakes, you can master these in no time.
Ingredients
5 large egg white(s)
1/8 tsp table salt
1 tsp vanilla extract
2 Tbsp unsalted butter, melted
1 cup(s) fat-free skim milk
1 cup(s) all-purpose flour
8 spray(s) cooking spray
1 pound(s) strawberries, hulled and sliced very thin (about 3 cups)
1/4 cup(s) powdered sugar
Instructions
In a medium bowl, whisk together egg whites, salt, vanilla extract, melted butter, milk and flour until just combined.
Coat an 8- or 9-inch skillet with cooking spray; set over medium heat. When pan is hot, add 1/4 cup of batter and tilt skillet to cover entire bottom of pan with a thin layer of batter. Cook for 2 minutes; flip over. Top with about 1/3 cup strawberries; cook for 2 minutes more. Fold crepe over and slide onto a serving plate; cover to keep warm. Repeat with remaining ingredients; sprinkle with sugar. Yields 1 crepe per serving.
Notes
To see if the pan is hot, add a few droplets of water – if they sizzle, the pan is ready.
These crepes can be filled with any berries you have on hand – or spread them with fruit preserves.
Having a party? Make the crepes ahead of time, then heat them up and top them when you’re ready to serve.
© 2010 Weight Watchers International, Inc. © 2010 WeightWatchers.com, Inc. All rights reserved.
WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Saturday, July 3, 2010
Thursday, July 1, 2010
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