Miscellaneous Recipes - Weight Watchers Cooking for One?




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FabTeach
09-29-2005, 09:41 PM
Hi, I'm new to the 3FC forum and I just had a question to ask. I am currently working full-time as an eighth grade language arts teacher, and rarely have time to make "healthy" or weight watchers' savvy meals. But, I love to cook! I just need some good, quick, easy recipes for me only; in other words--serving size one. I find myself cheating lately b/c I'm too tired to make something, so I purchase fast food which is neither weight watchers savvy nor budget savvy for me as a teacher. Please someone help! I want to keep losing weight not gaining pounds back due to lack of time.

:?:
Heather


princessredtights
09-29-2005, 10:53 PM
Heather ~

"I feel your pain" LOL. I work 2 jobs and go to school part time so my time is limited. I'm single and I know it's easier to just take the easy way sometimes.

What I have found that works is to preplan a little better. If I'm cooking soup, I freeze some pre-measured. It makes it easy to "grab & go". For sandwiches, I pre-assemble a couple and have ready to go. I'll make a breakfast frittata one day and have 2 more servings (good for lunch or dinner, too, not just breakfast) and have a couple of meals that way. I use my day off for pre-cooking. Hamburger is pre-cooked so I can throw it in and go ~ if I make a casserole, I freeze half of it ~ same with pasta. Chicken breast is quite easy if I pre-cook it ~ I cut it up and use to make chicken salad.

HTH ~

Karen

mswirtz79
09-30-2005, 05:34 PM
Hello,
I too am a single person but live with 2 guys and a small kitchen. I also have a full time and a part time job. I sometimes just make stuff that freezes well. I have made sloppy joes (made with turkey meat) and freeze them in individual containers. Also, I have made spaghetti and sauce and freeze them into individual meals.
How about a crock pot? I have yet to buy one, but I would like to. I have bought a slow-cooker cookbook for light recipes.
Mindy


FabTeach
10-01-2005, 11:08 AM
I really appreciate the replies girls! I'll just have to find some easy weight watchers recipes on the forum and cook/prepare/freeze them on Sunday for my week. If you have any other suggestions, I open the them as well.

:)

-Heather

andreaphilip3
10-06-2005, 03:17 PM
cooking ahead is my best tip

Kelly_S
10-06-2005, 03:55 PM
· Exported from MasterCook *
Macaroni & Cheese for One - 6 Points

Recipe By : WW Mag. N/D'98
Serving Size : 1 Preparation Time :0:00
Categories : Recipes For One

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup hot cooked macaroni
1/4 cup fat-free cottage cheese
3 tablespoons shredded cheddar cheese
3 tablespoons skim milk
dash salt & pepper

Combine all ingredients in a small baking dish; stir. Bake at 350 degrees
for 15 minutes or until bubbly. POINTS: 6.

MC Formatted by Sue B 10-22-98 and submitted to the WW forum.

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· * Exported from MasterCook *

Oven "Fried" Potatoes - 2 Points

Recipe By : Weight Watchers Quick Start Plus Cookbook Page 131
Serving Size : 2 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 ounces baking potatoes
2 teaspoons vegetable oil
dash salt
dash pepper

1. Preheat oven to 350 degrees F. Pare potatoes and cut into thin strips. In medium bowl combine potato strips, oil, salt and pepper; toss to coat so that all oil is used to coat potatoes.

2. On nonstick baking sheet arrange potatoes, leaving space between strips; bake for 20 minutes. Using a spatula, turn potatoes over; bake until browned and crisp, about 20 minutes longer.

Each serving provides: 1 Bread Exchange; 1 Fat Exchange

Per serving: 106 calories; 2 g protein; 5 g fat; 15 g carbohydrates; 7 mg calcium; 67 mg sodium; 0 mg cholesterol

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NOTES : Per MasterCook database the following nutritional analysis is provided:

Calories: 90.6
Fat grams: 4.6
Fiber grams: 1.0
Carbohydrate grams: 11.5
· * Exported from MasterCook *

Parmesan Fillets - 3 Points

Recipe By : Weight Watchers Meals in Minutes Cookbook Page 73
Serving Size : 2 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons olive oil
2 teaspoons fresh lemon juice
7 ounces flounder fillet -- or scrod fillet
1/2 ounce grated Parmesan cheese -- divided

1. Preheat broiler.

2. Cut fillet in half.

3. In cup or small bowl combine oil and lemon juice. On nonstick baking sheet arrange fillets and using pastry brush, brush one side with 1/2 of the oil mixture. Sprinkle top of fillet with half of cheese. Broil until golden brown, about 2 minutes.

4. Turn fillet with spatula, brush with remaining oil mixture. Sprinkle top with remaining cheese. Broil until golden brown and fish flakes easily when tested with a fork, about 2 more minutes.

Each serving provides: 3 Protein Exchanges; 1 Fat Exchange

Per serving: 177 calories; 23 g protein; 7 g fat; 1 g carbohydrates; 103 mg calcium; 200 mg sodium; 57 mg cholesterol; 0 g dietary fiber

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NOTES : Per MasterCook database the following nutritional analysis is provided:

Calories: 140.8
Fat grams: 7.1
Fiber grams: 0.0
Carbohydrate grams: 0.7
· * Exported from MasterCook *

Creamy Diced Potatoes - 3 Points

Recipe By : Weight Watchers Meals In Minutes Cookbook Page 227
Serving Size : 2 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon margarine
2 tablespoons green onions -- thinly sliced
3 tablespoons half and half
2 tablespoons sour cream
6 ounces cooked diced potatoes
1/2 teaspoon salt
1/8 teaspoon white pepper

1. In 9-inch nonstick skillet melt margarine; add scallions/green onions and saute over medium heat until softened, about 1 minute. Add half and half and cook , stirring occasionally, until mixture begins to come to a boil, about 1 minute; stir in sour cream. Reduce heat to low; add potatoes, salt and pepper and stir to combine. Cook, stirring frequently, until potatoes are heated through and mixture thickens, 1 to 2 minutes.

Each serving provides: 1 Bread Exchange; 1/8 Vegetable Exchanges; 1/2 Fat Exchanges; 70 Optional Calories

Per serving: 152 calories; 3 g protein; 8 g fat; 19 g carbohydrates; 55 mg calcium; 591 mg sodium; 15 mg cholesterol; 2 g dietary fiber

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NOTES : Per MasterCook database the following nutritional analysis is provided:

Calories: 146.9
Fat grams: 7.6
Fiber grams: 1.5
Carbohydrate grams: 17.5
· * Exported from MasterCook *

Oriental Shrimp and Cucumber Salad - 4 Points

Recipe By : Weight Watchers Meals in Minutes Cookbook Page 85
Serving Size : 2 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons teriyaki sauce
1 tablespoon olive oil
1 tablespoon rice vinegar
1 tablespoon fresh lemon juice
1 tablespoon dillweed -- chopped
1 clove garlic -- minced
1/2 teaspoon ginger root -- minced
1/4 pound small cooked shrimp -- cut lengthwise
1/2 cup cucumber -- thinly sliced
1/4 cup sliced onion -- preferably red onion
8 lettuce leaves
6 cherry tomatoes -- cut in halves

1. In a medium mixing bowl (not aluminum*) combine teriyaki sauce, oil, vinegar, lemon juice, dill, garlic and ginger root; mix well. Add shrimp, cucumber and onion and toss to coat. Cover with plastic wrap and refrigerate for at least 30 minutes.

2. To serve, line chilled serving platter with lettuce; top with shrimp mixture and tomato halves.

Each serving provides: 2 Protein Exchanges; 2 1/4 Vegetable Exchanges; 1 1/2 Fat Exchanges

Per serving: 158 calories; 14 g protein; 8 g fat; 9 g carbohydrates; 66 mg calcium; 825 mg sodium; 111 mg cholesterol; 1 g dietary fiber

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NOTES : Per MasterCook database the following nutritional analysis is provided:

Calories: 170.8
Fat grams: 7.8
Fiber grams: 1.9
Carbohydrate grams: 12.0
· * Exported from MasterCook *

Pork Fried Rice - 5 or 6 Points

Recipe By : Weight Watchers Meals in Minutes Cookbook Page 279
Serving Size : 2 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons peanut oil -- or vegetable oil
1 cup scallions or green onions -- sliced diagonally
1 cup celery -- sliced diagonally
1 cup sliced mushrooms
1 1/2 cups cooked instant rice
1 ounce cooked pork -- shredded
1 tablespoon soy sauce, low sodium
1 egg -- slightly beaten

1. In 9-inch nonstick skillet heat oil; add vegetables and cook over high heat, stirring frequently, until tender crisp, 3 to 4 minutes. Add rice, pork, soy sauce and cook, stirring constantly, until rice is lightly browned, 2 to 3 minutes. Stir in egg and continuing to stir, cook until egg is set, about 1 minute.

Each serving provides: 1 Protein Exchanges; 1 1/2 Bread Exchanges; 3 Vegetable Exchanges; 1 Fat Exchange

Per serving: 283 calories; 12 g protein; 9 g fat; 38 g carbohydrates; 74 mg calcium; 400 mg sodium; 150 mg cholesterol; 4 g dietary fiber

VARIATION: Chicken Fried Rice - - Substitute 1 ounce shredded cooked chicken for the pork.

Per serving: 277 calories; 12 g protein; 9 g fat; 38 g carbohydrates; 75 mg calcium; 403 mg sodium; 150 mg cholesterol; 4 g dietary fiber


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NOTES : Per MasterCook database the following nutritional analysis is provided:

PORK:

Calories: 263.2
Fat grams: 8.2
Fiber grams: 3.2
Carbohydrate grams: 35.1

CHICKEN:

Calories: 273.9
Fat grams: 9.7
Fiber grams: 3.2
Carbohydrate grams: 35.1
· * Exported from MasterCook *

Kung Pao Chicken - 5 Points

Recipe By : Weight Watchers Meals in Minutes Cookbook Page 101
Serving Size : 2 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons soy sauce, low sodium
2 tablespoons dry sherry
1 clove garlic -- minced
1 teaspoon ginger root -- minced
5 ounces boned and skinned chicken breasts -- cubed
1 teaspoon peanut oil -- or vegetable oil
2 dried chili peppers
1 ounce unsalted roasted peanuts
1 medium red bell pepper -- cut in thin strips
1/4 cup scallions or green onions -- cut diagonally
1/4 cup chicken broth
1 teaspoon cornstarch

1. In small glass or stainless-steel mixing bowl combine soy sauce, sherry, garlic and ginger root; add chicken and turn to coat. Cover with plastic wrap and refrigerate at least 30 minutes.

2. In 12-inch nonstick skillet heat oil; add chili peppers and cook over medium-high heat, stirring frequently, until peppers are browned, about 1 minute. Remove and discard peppers.

3. To same skillet add peanuts and cook over medium-high heat, stirring frequently, until nuts are lightly browned, about 1 minute. Transfer nuts to a plate; set aside. Using slotted spoon, transfer chicken to same skillet, reserving marinade. Cook chicken over medium-high heat, stirring frequently, until browned on all sides and cooked through, 2 to 3 minutes. Transfer chicken to plate with peanuts; set aside. Add bell pepper and scallions or green onions to skillet and cook over medium-high heat, stirring frequently, until tender-crisp, 1 to 2 minutes.

4. Add broth and cornstarch to reserved marinade and stir to dissolve cornstarch; add to bell pepper-scallion/green onion mixture in skillet, along with chicken and peanuts, and cook, stirring constantly, until mixture comes to a boil and thickens, 2 to 3 minutes.

Each serving provides: 3 Protein Exchanges; 1 1/4 Vegetable Exchanges; 1 1/2 Fat Exchanges; 25 Optional Calories

Per serving: 245 calories; 22 g protein; 11 g fat; 12 g carbohydrates; 27 mg calcium; 775 mg sodium; 41 mg cholesterol; 2 g dietary fiber

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NOTES : Per MasterCook database the following nutritional analysis is provided:

Calories: 257.1
Fat grams: 10.7
Fiber grams: 3.6
Carbohydrate grams: 14.4
· * Exported from MasterCook *

Chicken Parmesan Italiano - 5 Points

Recipe By : Janice Cole: Pillsbury Fast & Healthy Mag, J/F '97 pg 84-85
Serving Size : 2 Preparation Time :0:10
Categories : Chicken Recipes For 1 Or 2

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons Progresso Italian Style Bread Crumbs
2 tablespoons shredded fresh Parmesan cheese
1/2 teaspoon dried oregano leaves
1 tablespoon lemon juice
1 small garlic clove -- minced
2 boneless skinless chicken breast halves
nonstick cooking spray

The Parmesan-crumb crust keeps the chicken moist while adding great flavor.

Ready in 30 minutes.

1. Heat oven to 425 degrees F. Line cookie sheet with foil; spray with nonstick cooking spray.
2. In shallow dish, combine bread crumbs, cheese and oregano; mix well. In small cup or bowl, combine lemon juice and garlic.
3. Brush both sides of chicken with lemon juice mixture; coat with bread crumb mixture. Place on sprayed foil lined cookie sheet. Lightly spray chicken with cooking spray.
4. Bake at 425 degrees F for 15 to 20 minutes or until chicken is fork tender and juices run clear. 2 servings

Serving size (1 breast)
According to the magazine:
Per serving: Calories 210 (Calories from Fat 60), Fat 7g (Sat Fat 2g), Chol 80mg, Sod 280mg, Carb 6g, Fiber 0g, Sugars 0g, Pro 30g, Vitamin A: 0%, Vitamin C: 2%, Calc: 10%, Iron: 8%
Dietary Exchanges: 1/2 Starch, 4 Very Lean Meat, 1/2 Fat OR 1/2 Carbohydrate, 4 Very Lean Meat, 1/2 Fat
Weight Watcher Points: 5

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NOTES : Scanned & MC formatted using MC_Buster by Pamela S. on 2/22/99. Shared by Pamela S. on 4/9/99 to the W. W. Forum.
· * Exported from MasterCook *

Grilled Hoagie Sandwich - 4 Points

Recipe By : The Fat Free Family Cookbook by Jyl Steinback
Serving Size : 1 Preparation Time :0:00
Categories : Sandwiches Make-Ahead
Recipes For 1 Or 2

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 slices fat-free bread
2 tablespoons fat-free shredded Cheddar cheese
2 tablespoons fat-free mayonnaise
1 tablespoon honey mustard
2 ounces fat-free deli-sliced turkey
1 slice tomato
1 slice onion
1 slice green bell pepper

1. In a small bowl, combine cheese, mayonnaise and honey mustard and mix until blended.
2. Spread cheese mixture on 1 bread slice. Top with turkey slices, tomato, onion, and green pepper. Cover with top slice of bread.
3. Wrap sandwich completely in foil.
4. Place foil packet in 350 degree oven and bake 10-15, until cheese is melted and sandwich is heated through. Serves 1.

Serving size (all)
According to the cookbook:
Per serving: 212 Calories, 29g Carb, 20mg Chol, 1g Fiber, 0g Fat, 17g Pro, 1056mg Sodium
Exchanges: 2 Starch, 1 1/2 Meat
Weight Watcher Points: 4

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NOTES : Submitted by Diane on 3/27/99 to the Healthy Exchanges Website. MC formatted by Pamela S. on 3/30/99. Shared by Pamela S. on 4/9/99 to the W. W. Forum.
· * Exported from MasterCook *

Mushroom and Ham Pizza - 12 or 13 Points

Recipe By : Weight Watchers Magazine, Feb '87, page 37
Serving Size : 2 Preparation Time :0:00
Categories : Pizza Recipes For 1 Or 2

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
***Whole-Wheat Pizza Crust***
1/2 cup all-purpose flour -- (reserve 1/2
teaspoon)
1/4 cup whole-wheat flour
1/2 teaspoon active dry yeast -- (Quick Rise)
1/2 cup warm water -- (120-130 degrees F)
***Pizza Toppings***
2 teaspoons olive oil
3/4 cup sliced mushrooms
1/4 cup scallions -- sliced
1 garlic clove -- minced
4 ounces shredded mozzarella cheese
2 ounces cooked ham -- julienne-cut
2 ounces shredded fontina cheese
1/4 teaspoon dried basil -- crushed
freshly ground pepper

Pizza Crust:
1. In large bowl, mix flours and yeast. Slowly pour in water, stirring constantly, until dough forms a mass and leaves sides of bowl. Knead dough in bowl until smooth and elastic. Spray small bowl with nonstick cooking spray. Place dough in prepared bowl; turn to grease top surface. Cover with plastic wrap and let rise in a warm, draft-free place until doubled in bulk, 40-60 minutes. Punch down dough and shape into a ball. Dust work surface and rolling pin with the reserved 1/2 teaspoon flour. Roll dough into a 9" circle. Spray a 9" pie plate with nonstick cooking spray; place dough in pie plate, folding edges of dough over to form rim. Microwave on Medium (70% power) 3 minutes, giving plate a 1/4 turn halfway, through cooking. Add desired-toppings to prebaked crust and continue as directed in the following recipes. Makes 2 servings.
Pizza Toppings:
1. In small saucepan, over medium heat, heat oil. Add mushrooms, scallions and garlic; sauté 2 minutes; remove from heat. Layer prebaked crust evenly with the mozzarella, I/2 of the mushroom mixture, the ham and fontina and top with the remaining mushroom mixture. Sprinkle with basil and season to taste with pepper. Microwave on Medium (70o/o power) 1 minute, 40 seconds, giving pizza a I/4 turn halfway through cooking. Let stand I minute to complete cooking. Cut into 4 equal wedges. Makes 2 servings of two wedges each.

Serving size (2 slices)
According to the magazine:
Per Serving (with whole-wheat pizza crust): 530 Cal, 31g Pro, 28g Fat, 39g Carb, 556mg Sod, ?g Fiber
Each serving provides: 4 Pro, 1 Veg, 1 Fat
Weight Watcher Points: 13
Using MC nutritional analysis to get fiber grams:
3.7g Fiber
Weight Watcher Points: 12

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NOTES : Scanned & MC formatted using MC_Buster by Pamela S. on 2/6/99. Shared by Pamela S on 4/1/99 to the W. W. Forum.
· * Exported from MasterCook *

Blueberry Belle Tart - 3 Points

Recipe By : Weight Watchers Magazine, May '85, page 52
Serving Size : 1 Preparation Time :0:00
Categories : Desserts Recipes For 1 Or 2

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 teaspoon reduced-calorie margarine
1 cinnamon-graham cracker -- (2 1/2-inch square),
made into crumbs
1 teaspoon water
1/2 teaspoon cornstarch
1/2 teaspoon granulated fructose
1/2 teaspoon lemon juice
1 pinch ground cinnamon
1/2 cup fresh or frozen blueberries
2 tablespoons nondairy frozen whipped topping
1/2 teaspoon shredded coconut -- toasted

1. In a 10-ounce custard cup, heat margarine on High (100% power) 10 seconds or until melted; stir in crumbs until coated and pat evenly into bottom of cup. Microwave on High about 45 seconds or until firm: set aside. In small bowl combine remaining ingredients except blueberries, topping, and coconut. Place blueberries in medium bowl: pour mixture over berries and stir to coat. Microwave on High, stirring once. about l-1 1/2 minutes or until thickened. Pour blueberry mixture into reserved custard cup. When ready to serve, add whipped topping and sprinkle with coconut. Makes 1 serving.

Serving size (all)
According to the magazine:
Per serving: 121 Cal, 1g Pro, 4g Fat, 21 g car, 10mg Sod, ?g Fib
This serving provides: 1/2 Brd, 1/2 Fat, 1 Fruit, 50 Opt. Cal.
Weight Watcher Points: 3

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NOTES : Scanned & MC formatted (using MC_Buster) by Pamela S. on 3/3/99. Shared by Pamela S. on 3/26/99 to the W. W. Forum.
· * Exported from MasterCook *

Corny Apple Tarts - 2 or 3 Points

Recipe By : Weight Watchers Magazine, May '85, page 43
Serving Size : 1 Preparation Time :0:00
Categories : Recipes For 1 Or 2 Desserts

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 corn tortillas -- (6" diameter) or
1/2 of a (2-oz.) whole-wheat pita bread -- split horizontally
to form 2 rounds
1 small apple -- pared, cored, and
cut into 1/8" slices
1 teaspoon confectioner's sugar
1 teaspoon margarine

1. Preheat oven to 350 degrees F. Place tortilla or pita round on baking sheet. Arrange overlapping apple slices in a circle on bread. Sprinkle with confectioner's sugar, dot with margarine, and bake about 25 minutes, or until slices are golden and tender. Makes 1 serving.

* Reserve second round for other use.

Serving size (all)
According to the magazine:
Per serving: 142 Cal, 1g Pro, 5g Fat, 26g Carb, 67mg Sod, ?g Fib
This serving provides: 1 Brd, 1 Fat, 1 Fruit, 20 Opt. Cal.
Weight Watcher Points: 3
Using MC nutritional analysis to get fiber grams:
5
Weight Watcher Points: 2

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NOTES : Scanned & MC formatted using MC_Buster by Pamela S. on 3/3/99. Submitted on 3/20/99 to the W. W. Forum.

gsd72
10-10-2005, 08:57 PM
Wow! AwesomE recipes, Kel!!

I am in the same situation (in fact, I teach 9th grade English! Woo hoo for us!) I found a couple of things that work well:

South Beach QUiche cups to go (I love these with some ff sour cream and salsa--but you can heat these up and eat them in the car too!)

3/4 cup liquid egg substitute or 3 large eggs or 3 /4 cup egg whites
1 package frozen chopped spinach (10 oz.)
3/4 cup shredded reduced-fat cheese
1/4 cup diced red or green peppers or mixture of both
1/4 cup diced onions
Salt to taste
(I also mix it up a bit using different veggies or different kinds of cheese.
PREPARATION:

Makes 12 mini-quiches (I use the large metal cups and I get 6-7)
Need: Foil baking cups, muffin tin, cooking spray, oven
1. Heat oven to 350F

2. Line 12 cup muffin pan with foil baking cups, spray the cups with the cooking spray.

3. "Thaw and drain spinach - I wring it out well in my hand, which eliminates a lot of the "spinachy" taste for those who hate boiled spinach.
4. Mix the spinach, egg substitute, cheese, peppers, onions, hot pepper sauce, salt in a bowl.

5. Fill the foil cups with the mixture.

6. Bake at 350F or 20 minutes, testing so that a knife inserted in the middle comes out clean.

7. Remove from cups to serve.

77 calories
5 grams fat - which includes 2 g. saturated, 3 g mono
10 mg cholesterol
3 grams carbohydrate
9 grams protein
2 grams fiber
160 mg sodium (more if you add salt as I did)

hefty1
10-12-2005, 10:38 AM
i have the same problem. i freeze meat in portion sizes.one i don't like is buying lettuce, celery etc and throughing half away. :) glen

Kelly_S
10-12-2005, 01:35 PM
one i don't like is buying lettuce, celery etc and throughing half away. :) glen Have you, while it is a bit more expensive, bought smaller portions such as for lettuce the salad bags, just celery hearts, etc.

Also I can keep leaf lettuce a lot longer by washing it and using a salad spinner to dry it. then placing it inside a paper towel inside the plastic bag. I can usually keep lettuce fresh this way for about 2 1/2 weeks.