WW Recipes - Cooking for 1 or 2 people

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03-17-2006, 04:59 PM
This thread is for recipes that serve one or two people for those of us that need don't need to feed an army on a daily basis :lol:

03-18-2006, 06:22 PM
Serves 2
Points per serving 7
* If you eat the chicken skin remember to add the points on!

For Chicken:

4 cloves of garlic
1 tsp dried thyme
1/2 tsp salt
1/8 tsp pepper
2 bone in chicken breasts (skin on)

For Potatoes:

tsp olive oil
1/8 tsp salt
1/8 tsp ground pepper
1/2 lemon cut into thin slices (about 4 slices)
2 medium size red potatoes (skin on and cut into eights)
1 medium onion, thinly sliced


Preaheat oven to 350F.

Place the garlic, thyme and salt in an electric mini chopper and mince together until the mixture looks like a bit like paste. Gently separate the chicken skin from the meat and with your fingers spread the garlic paste over each chicken breast. Place the skin back over the paste and season the skin with the pepper ( I like using a pepper grinder with fresh peppercorns). Place the chicken breast on one half of a broiler pan and top with the lemon slices. Set a side.

Place the potato slices in a bowl and toss with the onion, olive oil, 1/8tsp salt and the other 1/8 tsp pepper. Place the potato mixture on the other half of the broiler pan spreading the mixture to make one layer on the pan. Place the pan in the oven on the middle rack and back for 30 minutes.

When the chicken is fully cooked and the potatoes are tender remove the broiling pan from the oven. Move the oven rack up to the broil position and turn the broiler on, then return the chicken and potatoes to the oven and broil for 3 or 4 minutes.

Remove the skin before serving the chicken. Divide chicken and potatoes between two plates( 1 breast and 1 cup of the potatoes each).


*I serve this with a side of fresh aparagus (steamed) or fresh grean beans (steamed).

For dessert - 1 cup low fat chocolate pudding served in a martini or parfait glass and topped with some Cool Whip light and a few shavings of dark chocolate - decadent! :lol:

04-12-2006, 12:21 PM
Fresh fruit smoothie
(1 serving)

1 cup sliced fresh or frozen fruit
1 6- to 8-ounce carton vanilla yogurt
1/2 cup milk
1 tablespoon honey or sugar (optional)

1. In a blender container combine fruit, yogurt, milk, and honey; cover and blend well. Garnish with a
strawberry, if desired. Makes 1 serving.

Nutrition facts per serving:
calories: 261; total fat: 5g; fiber: 3g

Breakfast yogurt:
(serves 1)

1 6- to 8-ounce carton vanilla or other flavored yogurt
1/2 small apple, cored and diced (1/4 cup)
1 tablespoon quick-cooking rolled oats
1 tablespoon raisin bran cereal

In a small bowl combine yogurt, apple, rolled oats, and raisin bran cereal. Cover and chill for 30
minutes. Makes 1 serving.
Make-Ahead Tip: Prepare as directed above. Cover and chill up to 8 hours.

Nutrition facts per serving:
calories: 234; total fat: 3g; fiber: 3g

04-12-2006, 05:18 PM

1 teaspoon fresh lemon juice
1 tablespoon extra-virgin olive oil
2 1/2 cups 1-inch pieces hearts of romaine (from 1 head)
2 tablespoons finely grated Parmigiano-Reggiano


Drizzle lemon juice and oil over romaine in a medium bowl and toss to combine. Add cheese and tossagain. Season with salt and pepper.

Makes 1 serving

04-12-2006, 05:23 PM
servings = 2
estimated POINTS per serving = 2

2 medium sized fat-free flour tortillas
2 tsp reduced-calorie margarine
1/2 tsp ground cinnamon
1/2 tsp sugar


Preheat broiler. Arrange tortillas on nonstick baking sheet. Brush each tortilla with 1/4 of the margarine and sprinkle with 1/4 of the cinnamon. Broil on lowest rack until margarine is bubbly, 1 to 2 minutes.

Combine remaining cinnamon with sugar. Turn tortillas over, brush each with half of remaining margarine, then sprinkle each with sugar remaining sugar-cinnamon mixture. Broil until cinnamon-sugar mixture caramelizes, about 1 minute.

04-12-2006, 05:26 PM
Makes 1 seving
estimated POINTS per serving = 2

1 apple, sliced thin
2 tablespoons cinnamon
spray pam (butter flavor) or equivalent
2 packets equal
1 tablespoon raisins

Place apple slices in a microwave safe dish. Coat each layer with a spray of butter pam, generous sprinkle of cinnamon, raisins, walnuts, and equal. Once all layers are coated, cover dish with lid or cling wrap. Microwave on med for 1 min 30 sec, and on med-high for 1 min 30 sec or until apple slices are tender.

04-12-2006, 05:28 PM
serves 2
estimated POINTS per serving = 4

1 cup canned pumpkin (NOT Pumpkin pie Filling)
1 tsp pumpkin pie spice
1 cup skim milk
1 cup Fat Free cool whip
1 package Sugar Free Fat Free instant vanilla pudding mix

Mix together pumpkin, spice and milk until well blended. Add pudding mix and beat by hand 2 minutes.

Fold in cool whip. Refrigerate. Serve in parfait glasses.

04-12-2006, 05:31 PM
Makes 1 serving
POINTS per serving = 1.5


1/2cup prepared JELL-O sugar free Low calorie Gelatin Dessert, any flavor
1/2medium banana split lengthwise
2 large strawberries, cut in half
2 tablespoons crushed pineapple, well drained
2T COOL WHIP LITE whipped topping


Cut prepared Jell-O into cubes. In a parfait dish or bowl place layer of banana with with Jello, strawberries, pineapple and then top with the whipped topping - Voila! :D

04-13-2006, 11:40 AM
Serves 2


1 cup egg substitute
1/4 cup shredded reduced-fat cheese
2 (10-inch) fat-free flour tortillas, warmed
1/4 cup salsa


In medium non-stick skillet sprayed with cooking spray, over medium heat, cook egg product, stirring occasionally until set. Divide egg mixture evenly between tortillas; top with cheese and salsa. Fold up tortillas over filling like an envelope. Serve immediately.

Yield: 2 servings
4 POINTS per serving

04-13-2006, 11:43 AM
Serves 2

2 slices Canadian bacon (or back bacon)
2 eggs
4 slices high fiber bread

Trim any visible fat off the bacon. Place the bacon in between two sheets of paper towel and cook in the microwave for 2 minutes on high power. Heat a non-stick pan on medium heat.

Coat one side of each slice of bread with non fat cooking spray. Place the sprayed slice face down in the pan and break an egg over each slice. Layer each egg with one slice of bacon.

Top with the remaining bread, press down with a spatula and cook until golden brown on both sides.

Makes 2 servings
4 POINTS per serving

04-13-2006, 03:55 PM
Chicken Ceasar Wraps

1 Whole Wheat Tortilla (6") : 1 pt.
1/8 cup brown rice: .5 pts.
2 oz. grilled chicken (no fat added): 2 pt.
1 Tbsp. Light Ceasar (i use Cardini) 1 pt.

Total: 4.5 pts. for each wrap (usually i use about 1 oz. of chicken per wrap, so i could be as low as 3.5 pts.

Note: i usually have two small ones and a large salad. it also tastes good with asiago cheese if you want to use the pts.

05-31-2006, 05:54 PM

2 quarts water
1/2 teaspoon salt
4 ounces vermicelli, uncooked
3/4 cup frozen peas
1/3 cup low fat Italian salad dressing
1 cup chopped cooked chicken
1/4 teaspoon sweet red pepper flakes
2 tablespoons grated Parmesan cheese


Combine water and salt in a large saucepan; bring to a boil. Add vermicelli and peas. Return to a boil; reduce heat, and cook 10 minutes. Drain and set aside.

Heat salad dressing in saucepan. Add chopped chicken and red pepper flakes, and cook, stirring constantly, 2 minutes. Add reserved pasta mixture, and cook until thoroughly heated.

Sprinkle with Parmesan cheese, tossing mixture well.

Yield: 2 servings

05-31-2006, 05:57 PM

3 large vine-ripened tomatoes
3/4 cup canned black beans, drained and rinsed
2 tablespoons extra-virgin olive oil
3 cloves garlic, minced
2 tablespoons chopped fresh cilantro
1 tablespoon chopped fresh chives
1 tablespoon fresh lime juice
1/2 teaspoon ground cumin
1/4 teaspoon ground red pepper
1/4 teaspoon salt
1/4 teaspoon black pepper
4 ounces vermicelli or spaghettini, uncooked
1/2 cup (2 ounces) shredded low fat Monterey Jack cheese

Peel tomatoes, and coarsely chop over a medium bowl, reserving juice. Combine chopped tomatoes, reserved juice, beans and all the other ingredients except for the vermicelli and the cheese; cover and
let stand at room temperature at least 1 hour.

Heat tomato mixture in a small saucepan over medium/low heat.

Cook pasta according to package directions; drain. Serve tomato mixture over pasta, and sprinkle with cheese.

Yield: 2 servings.

05-31-2006, 05:58 PM

3 small vine-ripened tomatoes
2 tablespoons extra-virgin olive oil
3 cloves garlic, minced
1 jalapeno pepper, seeded and finely chopped
3 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
1/2 teaspoon chili powder
1/4 teaspoon salt
1/4 teaspoon ground white pepper
4 ounces angel hair pasta, uncooked
4 ounces goat cheese, crumbled
2 tablespoons pine nuts, toasted

Peel tomatoes, and coarsely chop over a medium bowl, reserving juice. Combine chopped tomatoes, reserved juice, olive oil, and the remaining ingredients except for the pasta, cheese and pine nuts;
cover and let stand at room temperature 1 hour.

Heat tomato mixture in a small saucepan over medium/low heat.

Cook pasta according to package directions; drain. Serve tomato mixture over pasta; top with cheese and pine nuts.

Yield: 2 servings.

07-28-2006, 04:05 PM
Serves 2


1 16 ounce package Green Giant® Pasta Accents® Florentine Frozen Vegetables with Pasta or other brand you like
1/2 cup milk (2%)
1/2 pound fresh or frozen shelled deveined uncooked shrimp, thawed
1/4 cup Parmesan cheese

In large skillet, combine frozen vegetables with pasta and milk. Bring to a boil over medium high heat. Stir in shrimp.

Reduce heat to low; cover and simmer 7 to 10 minutes or until shrimp turn pink and vegetables are crisp tender, stirring occasionally. Sprinkle with cheese.

Nutritional information per serving:

Calories 360;Total Fat 12 g; Dietary Fiber 3 g

08-01-2006, 12:47 PM
Serves 2


6 oz. Linguine, uncooked
4 oz. button mushrooms
4 oz. wild mushrooms (shiitake, cremini or oyster)
1 tbsp. butter or margarine
2 tbsp. chopped fresh parsley
1/4 cup low-fat sour cream
1/4 cup skim milk
Salt and freshly ground pepper to taste


Prepare pasta according to package directions. While pasta is cooking, wipe all the mushrooms clean with a paper towel. Trim the stem ends from the mushrooms. (Remove all of the stems if you are using shiitake mushrooms.) Slice mushrooms 1/4-inch thick.

Melt the butter or margarine over low heat in a large skillet with a tight-fitting lid. Add mushrooms and parsley, cover skillet and let mushrooms cook until they are completely tender and have released their liquid, about 15 minutes. Check the mushrooms once or twice during cooking to make sure they are not browning.

Whisk the sour cream and milk in a small bowl until smooth. Just before draining the pasta, mix 1/4 cup of the pasta cooking water into the sour cream mixture.

Drain the pasta and transfer it to the skillet. Add the sour cream mixture and heat to boiling. Add salt and pepper to taste. Boil together one minute, tossing pasta to coat with sauce and to evenly distribute mushrooms. Divide pasta between two plates, spooning extra sauce on top.

Serve immediately.

Nutritional Information per serving:
509 Calories; 8 g Fat; 0g fibre

08-01-2006, 04:36 PM
Serves 1


1 small soft corn tortilla
1/4 cup fat-free refried beans
1 Tbsp shredded Mexican-flavored cheese blend
1 Tbsp salsa


Line the tray of a toaster oven with foil; spray with non-stick cooking spray.

Place the tortilla on the tray and spread the beans on it, then sprinkle with the cheese.

Heat at 400 degrees until the cheese melts, about 3 minutes. Top with
the salsa; fold the tortilla into a half-moon.

Enjoy! :chef:

Nutritional information: 128 calories,3.5 g fat,3 g fiber, 2 points