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Old 01-31-2005, 10:11 AM   #1
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Default Meal Plans

I am going to start trying Weight Watchers. I have tried everything else, so iam hoping that this will work for me. I don't want to go to the meetings or sign up online since Money is pretty tight. My boyfriend and I just bought a house together, so I don't want to spend our extra money on that. I did order the home kit that they have. I am still waiting for it to come in the mail. Does anyone know any online places where I can get some sample meal plans. I am at loss as to what foods to make, since my BF is such a picky eater. Iwas hoping to get some kind of idea of what foods to make so any ideas or already set out plans would be great.
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Old 01-31-2005, 10:42 AM   #2
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You can make and have just about anything. I am a very picky eater and have lost 50 pounds (give or take up and down) with W/W.

What do you like? Look for a healthier way to make it.

What meal plans do you use now?
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Old 01-31-2005, 10:58 AM   #3
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See, That's the funny part about it. I just moved out from living with my mom ( I am 22 ) So this is new to me, cooking dinner now especially for my BF. I like to cook, but for some reason when I think about what to make, I get a blank.... I found a few recipes online that look good, but that is only a few.. Not enought to make a whole week out of it you know...lol..
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Old 01-31-2005, 12:19 PM   #4
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Hi, Stitchy. Kelly is right. You can make just about anything healthy with some substitutions. Last week we had chili dogs (turkey dogs w/ low point canned chili), nachos, and salad. I ate the salad first to not overdo on the other items. Last night was pizza with Canadian bacon, pineapple and onion. Tonight is Mexicali meatloaf made with lean beef and salsa with veggies. Taco salad w/ lean ingredients? I like to do burgers with lean beef, stacked with veggies, and oven baked fries. Vegetarian chili is easy (tomato sauce, kidney beans, black beans, onion, peppers, yum!) Use your imagination and keep searching on-line. There are lots of recipe sites out there!
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Old 01-31-2005, 12:38 PM   #5
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Wow, Your ideas sound really good. I am hungry now just reading it ... I'll continue to look on sites. Thanks again...
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Old 01-31-2005, 05:00 PM   #6
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What do you like? I have tons of recipes. If I don't know what you like I can't post them (however many of mine are posted in the W/W recipe section here -- make sure you change the date to teh beginning).
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Old 02-01-2005, 10:48 AM   #7
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I like anything really.. I am not a picky eater. I am not afraid to try anything. Do you have any good stir fry recipes?? I know my BF would love that...
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Old 02-01-2005, 10:54 AM   #8
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I'll post them when I get home tonight what I have. I have some great family/kid friendly that I am sure your BF would love too.
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Old 02-01-2005, 11:48 AM   #9
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Yea.. That would be great!! Thanks so much!!
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Old 02-01-2005, 02:38 PM   #10
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Aren't there sample menu's here?
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Old 02-01-2005, 03:30 PM   #11
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I don't know..... I am trying to find some though... lol
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Old 02-02-2005, 09:16 PM   #12
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Family and Kid Friendly:

* Exported from MasterCook *
Beef, Bean and Cheese Burritos - 6 Points

Recipe By : Kelly Shields
Serving Size : 7 Preparation Time :0:00
Categories : Beef Mexican

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
7 sheets 12 x 18-inch foil
7 98% fat free flour tortillas, large
16 ounces 96% lean ground round
16 ounces fat free refried beans, Old El Paso
1/2 cup chopped onion
1/2 cup salsa
1/4 cup 2% cheddar cheese, Kraft

1. Preheat oven to 450 degrees F.

2. Center one tortilla on each sheet of foil.

3. Combine beef, beans, cheese, onions and salsa.

4. Evenly spoon 1/2 cup of filling onto tortilla. Wrap burrito
style and place seam side down on foil.

5. Bring up sides of foil and double fold. Double fold ends to
form packet, leaving room for heat circulation inside packet.

6. Bake 20 minutes on cookie sheet in oven.

Calories: 298.1
Fat grams: 4.3
Fiber grams: 6.6

W/W Points: 6

Serve with fat-free sour cream, 2% cheddar cheese and additional
salsa if desired (remember the points).

- - - - - - - - - - - - - - - - - -

* Exported from MasterCook *
Kelly's Stuffed Peppers - 6 Points

Recipe By : Kelly Shields
Serving Size : 4 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 medium green bell pepper
1 cup cooked rice
8 ounces 93% fat-free ground beef
1/2 cup chopped onion
8 ounces tomato sauce
1 cup low fat mozzarella cheese, Precious -- shredded

1. Cut tops off peppers and seed. Place in large saucepan and
cover with water. Bring to a boil, reduce heat and simmer for
5-7 minutes.

2. In large skillet sprayed with nonstick cooking spray brown
beef and onions. Drain.

3. In large bowl combine beef mixture, tomato sauce and rice.
Spoon evenly into peppers.

4. Place peppers in a sprayed casserole dish and bake at 350
degrees F for 20 minutes.

5. Sprinkle cheese evenly over peppers and bake for 5 additional
minutes or unitl cheese is melted.

Calories: 273.9
Fat grams: 9.7
Fiber grams: 2.7

W/W Points: 6

Sometimes I'll add garlic salt, garlic pepper and chili powder
if it is too bland.
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* Exported from MasterCook *
Kelly's Meatloaf

Recipe By : Kelly Shields
Serving Size : 12 Preparation Time :0:00
Categories : Beef

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 pounds 93% fat-free ground beef
1 cup bread crumbs
1/4 cup Better'n'Eggs
2 tablespoons Better'n'Eggs
1 medium onion -- chopped
1 1/2 tablespoons worcestershire sauce
1 tablespoon garlic salt
1 teaspoon dry mustard
1/2 teaspoon black pepper
1/2 teaspoon sage

1. Combine all ingredients. Mix well.

2. Press into loaf pan or place 1/3 cup of mixture into each
muffin space on a muffin pan.

3. Bake at 400 degrees F for 30-45 minutes.

Calories: 132.2
Fat grams: 4.7
Fiber grams: 1.0

W/W Points: 3

When I make this I usually do it in a breadloaf pan and use my
bread machine cutting guide to slice it in 12 slices.

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* Exported from MasterCook *
Bar-B-Que Hamburger

Recipe By : Margaret Shields
Serving Size : 12 Preparation Time :0:00
Categories : Beef

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound 93% fat-free ground beef
1 medium onion -- chopped
3/4 cup ketchup
1 teaspoon celery seeds
1 tablespoon vinegar
2 tablespoons sugar
1 1/2 teaspoons worcestershire sauce
1 tablespoon mustard

1. Brown ground beef and onion. Drain.

2. Add remaining ingredients and cook for 15 minutes.

Calories: 87.3
Fat grams: 2.8
Fiber grams: 0.4

W/W Points: 1 1/2

Serving Ideas : 12 1/4-cup servings
- - - - - - - - - - - - - - - - - -
* Exported from MasterCook *

Hot Dogs, Elbows and Tomato Soup - 5 Points

Recipe By : Dan Shields
Serving Size : 5 Preparation Time :0:00
Categories :
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 ounces elbow macaroni
5 Oscar Mayer Fat-Free Hot Dog
1 can tomato soup, condensed
1 1/2 tablespoons chili powder -- or to taste

1. Bring a pot of water to a full boil.

2. Add elbow and hot dogs and cook until elbows are tender. Drain.

3. Add tomato soup, chili powder to the elbows and hot dogs.

Calories: 256.6
Fat grams: 2.0
Fiber grams: 2.1

W/W Points: 5

If you can tell the difference make your hot dog fat-free and
your kids light or regular.

Serving Ideas : Makes 5 1-cup servings w/1 hot dog each.
- - - - - - - - - - - - - - - - - -

* Exported from MasterCook *
Chicken Lo Mein - 3 Points

Recipe By : Unknown
Serving Size : 5 Preparation Time :0:00
Categories : Poultry Oriental

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup green onions -- thinly sliced
1/2 teaspoon ground ginger
8 ounces boneless & skinless chicken breast -- cut in thin strips
1 1/2 cups mushrooms -- thinly sliced
2 cups bean sprouts
2 teaspoons oyster sauce
1 can bamboo shoots, Geisha -- drained
1 can waterchestnuts, China Boy -- drained and sliced
1 can baby sweet corn, Sun Luck -- drained
2 tablespoons soy sauce, low sodium
5 ounces uncooked vermicelli, Creamette

1. In large non-stick skillet sprayed with cooking spray; add
green onions and ginger root. Saute 1 minute.

2. Add chicken and saute for 2 minutes; add mushrooms, bean sprouts,
bamboo shoots and waterchestnuts and cook until vegetables are
tender, about 3-5 minutes.

3. Stir in oyster sauce and soy sauce.

4. Cook vermicelli. Add vermicelli and stir to combine. Cook
until heated through, about 1 minute.

Calories: 216.2
Fat grams: 1.3
Fiber grams: 5.8

W/W Points: 3

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* Exported from MasterCook *
Chicken Creole - 1 Point

Recipe By : Great American Recipes
Serving Size : 7 Preparation Time :0:00
Categories : Other Ethnic Foods Poultry

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pieces boneless & skinless chicken breast -- cut in 1/2" cubes
1 teaspoon salt
1/4 teaspoon black pepper
1 cup onion -- finely chopped
1 cup celery -- sliced
1 cup green pepper -- finely chopped
2 cloves garlic -- minced
28 1/2 ounces tomatoes, canned -- crushed
8 ounces tomato sauce
1 cup water
1 tablespoon paprika
1/8 teaspoon cayenne pepper
2 bay leaves
1 tablespoon cornstarch
1 tablespoon water
cooking spray

1. Toss chicken with 1/2 teaspoon salt and black pepper.

2. In a large non-stick skillet sprayed with cooking spray heat
to medium-high. Add chicken and cook about 5 minutes or until
opaque on all sides and slightly golden brown. Remove chicken
and set aside.

3. Spray same skillet with cooking spray again. Add onion, celery,
green pepper and garlic. Saute until tender.

4. Stir in tomatoes, water, paprika, 1/2 teaspoon salt, cayenne
pepper and bay leaves.

5. Bring to a boil.

6. Reduce heat, cover and simmer for about 10-15 minutes.

7. Return chicken to skillet.

8. Blend together 1 tablespoon water and cornstarch. Stir into
chicken mixture.

9. Uncover and simmer 10-15 minutes until chicken is done and
sauce is thickened.

Calories: 92.5
Fat grams: 1.1
Fiber grams: 2.9

W/W Points: 1

Serving Ideas : Serve over rice. Makes 7 1-cup servings. This
freezes well for frozen lunches -- I put 1/2 cup Uncle Ben's
Converted Rice (made without butter) and top with 1 cup of creole
and freeze in a plastic container for 2 1/2 points.

- - - - - - - - - - - - - - - - -

* Exported from MasterCook *
Herbed Dijon Chicken Strips - 3 Points

Recipe By : Unknown posted by Trinity in 3FC Forum
Serving Size : 4 Preparation Time :0:00
Categories : Poultry

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 cup fine dry breadcrumbs
2 tablespoons Kraft Fat-Free Cheese Topping
1/2 teaspoon Italian Seasoning
16 ounces boneless & skinless chicken breast
1 1/2 teaspoons dijon mustard
cooking spray

1. Combine first 3 ingredients in a large heavy-duty, zip-top
plastic bag; set aside.

2. Brush chicken breast halves evenly with mustard; cut each
breast into 3 strips.

3. Add chicken to breadcrumb mixture. S eal bag; shake until
chicken is coated.

4. Place chicken strips on rack of a broiler pan coated with
cooking spray. Bake at 400 degrees F for 20 minutes or until
done.

Calories: 163.4
Fat grams: 2.0
Fiber grams: 0.3

W/W Points: 3

- - - - - - - - - - - - - - - - - -

* Exported from MasterCook *
Chicken Tacos - 4 Points

Recipe By : Ortega
Serving Size : 6 Preparation Time :0:00
Categories : Mexican Poultry

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
12 ounces boneless & skinless chicken breast -- cut in 1/2" cubes
1 package taco seasoning mix
3/4 cup water
12 Rosarita Taco Shells
2 1/2 cups shredded lettuce
1 cup tomatoes -- chopped
6 tablespoons Kraft 2% Cheddar

1. In large non-stick skillet sprayed with cooking spray over
medium-high heat cook chicken for 4-5 minutes or until chicken
is no longer pink in the center.

2. Stir in taco seasoning mix and water. Bring to a boil. Reduce
heat to low; cook, stirring occasionally for 4-5 minutes or until
mixture is thickened.

3. Evenly fill the taco shells with chicken mixture. Top with
lettuce, tomatoes and cheese.

Calories: 202.2
Fat grams: 5.7
Fiber grams: 3.2

W/W Points: 4

Serving Ideas : Serve with salsa. Makes 6 2-taco servings.
- - - - - - - - - - - - - - - - - -

Here are several versions of Mac and Cheese that are all family
and kid friendly:

* Exported from MasterCook *
Kraft Light Deluxe Macaroni & Cheese Dinner - 6 Points

Recipe By : Top Secrets Recipes Lite! Cookbook by Todd Wilbur,
pg
78-79
Serving Size : 4 Preparation Time :0:00
Categories : Pasta

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 cups water
1 3/4 cups elbow macaroni -- uncooked
1/3 cup shredded lowfat cheddar cheese -- (2 percent milk)
1/2 cup Cheez Whiz Light
1 tablespoon whole milk
1/2 teaspoon salt

The difference between the "deluxe" version of Kraft's Macaroni
&
Cheese Dinner and the original is the cheese. The deluxe dinner
has an
envelope of cheese sauce, while the original dinner, introduced
to the
nation back in 1937, comes with powdered cheese. The original
Kraft
Macaroni & Cheese Dinner is the most popular packaged dinner
product
around, and one of the top six best-selling of all dry goods
sold in the
supermarket-probably because it only takes about 7 minutes to
prepare,
and a box costs just 70 cents. And who doesn't like macaroni
and cheese?
But it's the deluxe version-the more expensive version-with its
pouch of
gooey, yellow cheese sauce, which Kraft reformulated as a reduced-fat
product in 1997. The new version boasts 50 percent less fat and
10
percent fewer calories than the deluxe original, and tastes just
as good. So
here's a simple clone that requires you to get your hands on
Cheez Whiz
Light, reduced-fat cheddar cheese, and elbow macaroni. Then you're
on
your way to an amazing clone of what cartoon Texan Hank Hill
from the
show King of the Hill refers to as "veggies."

1. Bring 8 cups (2 quarts) of water to a boil over high heat
in a large
saucepan. Add the elbow macaroni to the water and cook for 10
to 12
minutes or until tender, stirring occasionally.
2. As the macaroni boils, prepare the sauce by combining the
cheddar
cheese, Cheez Whiz, and milk in a small saucepan over medium/low
heat.
Stir the cheese mixture often as it heats, so that it does not
burn. Add the
salt. When all of the cheddar cheese has melted and the sauce
is smooth,
cover the pan and set it aside until the macaroni has cooked.

3. When the macaroni is ready, drain the water off, but do not
rinse the
macaroni.
4. Using the same pan you prepared the macaroni in, combine the
macaroni with the cheese sauce and mix well. Serves 4.

TIDBITS: If you would like your macaroni and cheese to have a
color
that is Similar to the happy, fluorescent orange tint of the
original, you
Can add a little paprika-about 1/8 teaspoon-to the cheese sauce
just before
you remove it from the heat.

Serving Size (1 cup)
According to the cookbook:
Per Serving: 290 Calories, 5 g Fat, ?g Fiber
Weight Watcher Points: 6
Using MC nutritional analysis to get fiber grams:
0.6g Fiber
Weight Watcher Points: 6

- - - - - - - - - - - - - - - - - -

* Exported from MasterCook *
Grandpop's Macaroni And Cheese

Recipe By : Cooking Light Magazine, July/August, 1996
Serving Size : 8 Preparation Time :0:00
Categories : Casseroles Pastanoodle
Cheese Luncheon
Main Dishes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 teaspoons butter
1 cup sliced mushrooms
3/4 cup diced red bell pepper
1/2 cup finely chopped celery
1/4 cup chopped shallots
3/4 cup part-skim ricotta cheese
1 1/2 teaspoons minced flesh tarragon
--or 1/2 teaspoon dried tarragon
1 teaspoon salt
1 teaspoon granulated tapioca -- optional
1/4 teaspoon white pepper
1/4 teaspoon ground nutmeg
12 ounces evapotated skim milk
1 large egg -- lightly beaten
4 cups hot cooked elbow macaroni
--about 7 ounces uncooked
cooking spray
1 medium tomato -- 1/4 inch thick
1/4 cup dry breadcrumbs
1/4 cup grated parmesan cheese
1 teaspoon grated lemon rind

1. Preheat oven to 350 oF. 2. Melt butter over medium-high heat
in a
medium nonstick skillet. Add mushrooms, bell pepper, celery,
and
shallots; saute 4 minutes or until tender. Set aside. 3. Combine
ricotta
cheese and next 7 ingredients (ricotta cheese through egg) in
a large bowl;
stir until well-blended. Add mushroom mixture and macaroni; stir
well.
Spoon mixture into a 2-quart casserole coated with cooking spray.
4.
Press tomato slices gently between paper towels until barely
moist.
Arrange tomato slices in a circular pattern over top of macaroni
mixture.
Combine breadcrumbs, Parmesan cheese, and lemon rind in a small
bowl;
stir well. Sprinkle breadcrumb mixture over tomatoes. Bake at
350 oF for
35 minutes or until lightly browned.

Yield: 8 serving.

CALORIES 218 (21% from fat); PROTEIN 12g; FAT 5.2g (sat 2.6g,
mono 1.5g, poly 0.5g); CARB 30.9g; FIBER 1.9g; CHOL 41mg; IRON
2mg; SODIUM 47mg; CALCIUM mg.
WW: 4 pts.

Typos by Gail Shermeyer <4paws@netrax.net>

- - - - - - - - - - - - - - - - - -

* Exported from MasterCook *
Macaroni-and-Cheese Casserole

Recipe By : Quick & Easy Menus - 5 Points
Serving Size : 6 Preparation Time :0:40
Categories : Casseroles

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 ounces elbow macaroni -- uncooked
Cooking Spray
1 teaspoon vegetable oil
1 cup chopped onion
1 cup chopped green bell pepper
1 cup shredded cheddar cheese(4 ounces) -- reduced fat
1 cup fat-free mayonnaise
1/4 teaspoon pepper
1 10 3/4 ounce can red-fat, red-sod. cream of celery soup --
undiluted
1 4 oz. can sliced mushrooms -- drained
1 2 oz. jar diced pimiento -- undrained
1 cup cornflakes cereal -- crushed

1. Preheat oven to 350 degrees F.
2. Cook macaroni according to package directions, omitting salt
and fat;
drain. Rinse macaroni under cold water; drain well, and set aside.

3. Coat a large nonstick skillet with cooking spray; add vegetable
oil, and
place over medium heat until hot. Add onion and bell pepper,
and saute
until tender.
4. Combine sauteed vegetables, macaroni, cheese and next 5 ingredients
in
a large bowl; stir well. Spoon into a 2-quart casserole coated
with cooking
spray. Sprinkle crushed cereal over casserole. Bake, uncovered,
at 350
degrees for 40 minutes. Yield: 6 servings. Points: 5; Exchanges:
1/2
Med-fat Meat, 1 1/2 Starch. Per serving: Cal 258(21% from fat);
Pro
10.6g; Fat 6g(sat 3g); Carb 40.6g; Fib 2g; Chol 14mg; Iron 2mg;
Sod
938mg; Calc 204mg.

MC Formatted by Sue B 5/31/98 and submitted to the WW forum.


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* Exported from MasterCook *
Macaroni and Cheese Casserole - 5 or 6 Points

Recipe By : Cooking Light
Serving Size : 5 Preparation Time :0:00
Categories : Pasta (Main Dishes)

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
8 ounces elbow macaroni -- uncooked
2 cups skim milk
1 cup reduced fat cheddar cheese
10 ounces frozen spinach -- thawed and drained
2 teaspoons worcestershire sauce
1/2 teaspoon salt
1/4 teaspoon black pepper
3 drops hot pepper sauce
Cooking Spray

1. Preheat oven to 350°.

2. Cook pasta according to package directions, omitting salt
and fat.

3. Combine cornstarch and milk in a medium, heavy saucepan over
medium heat; stir with a whisk. Bring to a boil. Cook 1 minute.
Stir in 1/2
cup cheese and spinach. Reduce heat to low; cook until cheese
melts. Stir
in 1/2 cup cheese; remove from heat. Stir in Worcestershire sauce,
salt,
pepper, and pepper sauce. Combine cheese mixture and pasta; spoon
into
a 2-quart baking dish coated with cooking spray.

4. Bake at 350° for 10 minutes.

Calories: 272.5
Fat grams: 5.3
Fiber grams: 2.8

W/W Points: 5

Serving Ideas : Makes 5 1-cup servings.

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* Exported from MasterCook *
Macaroni and Cheese

Recipe By : 123 Success Recipe Collection - 8 Points
Serving Size : 4 Preparation Time :0:30
Categories : Casseroles Pasta Dishes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups elbow macaroni
1 cup 1% low-fat milk
2 tablespoons all-purpose flour
1 teaspoon Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 cup shredded extra-sharp cheddar cheese
3 tablespoons grated Parmesan cheese*

1. Preheat the oven to 350 degrees F. Cook the macaroni according
to
package directions; drain and keep warm.
2. In a large nonstick saucepan, combine the milk, flour, mustard,
salt and
pepper; cook, whisking constantly, until the sauce thickens and
comes to a
boil, 3-4 minutes. Add the cheddar in batches, stirring after
each addition
until it is melted before adding more. Stir in the macaroni.

3. Transfer the mixture to a shallow 1-quart casserole; sprinkle
with the
Parmesan. Bake until golden, about 20 minutes. Increase the oven
temperature to broil; broil 3 minutes. Cool slightly before serving.


Per serving: 344 Calories, 10g. Total Fa(27 % Fat), 5g Sat Fat,
26mg
Choles, 621mg Sodium, 48g Carbo, 1g Fiber, 16g Pro, 292mg Calcium


Formatted by Sue B '97 and submitted to the WW forum.

NOTES : *If you like your macaroni and cheese smooth and creamy,
simply omit the Parmesan(you'll save 1 point) and Step 3.
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* Exported from MasterCook *
Three-Cheese Micro-Macaroni - 6 Points

Recipe By : Favorite Homestyle Recipes
Serving Size : 4 Preparation Time :0:00
Categories : Casseroles

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 tablespoon reduced-calorie margarine(tub) +
1 teaspoon reduced-calorie margarine(tub)
1 tablespoon minced onion
1 clove elephant garlic* -- minced
3 cups elbow macaroni -- cooked
1/2 cup part-skim ricotta cheese
1 1/2 ounces shredded cheddar cheese
1 tablespoon grated Parmesan cheese +
1 teaspoon grated Parmesan cheese
1/4 teaspoon freshly ground black pepper

1. In 2-quart casserole, in microwave oven, melt margarine on
High 30
seconds. Stir in onion and garlic; microwave on High 1 minute.

2. Stir in remaining ingredients, mixing well to combine. Cover
and
microwave on High 3 minutes, until heated through. Let stand
1 minute.

Per Serving: 280 Cal, 14g Pro, 10g Fat, 34g Carbo, 205mg Calcium,
260mg Sod, 26mg Choles, 2g Fiber. Each serving provides: 1 Fat;
1 Pro,
1 1/2 B; 10 Cal.
Points: 6

*Elephant garlic is a larger version of common garlic, which
is less
pungent and milder in flavor. An elephant garlic bulb is about
the size of a
small apple.

MC Formatted by Sue B 8-6-98 and submitted to the WW forum.

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Old 02-02-2005, 09:18 PM   #13
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Location: Tucson, Arizona
Posts: 3,796

Default

These are recipes that freeze well for leftovers:

When I make these recipes I usually freeze them in single servings in those new Ziplockware or Gladware plastic containers. I take a dry erase marker and list the points on the side so I know how many points are in the container. Most of these are served over rice so add your
rice points if you use it (I use either Uncle Ben's converted Rice [3 points per cup] or Mahatma Long Grain White Rice [4 points per cup]):

Beef with Broccoli - 2 Points

Recipe By : Kelly Shields
Serving Size : 6
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 package seasoned beef strips, Tyson
2 tablespoons soy sauce, low sodium
2 cloves garlic -- finely chopped
6 tablespoons beef broth -- reduced sodium
6 cups broccoli flowerets
1 cup carrots -- cut in 1/4" strips
1 large onion -- cut in eighths
1/2 teaspoon red pepper flakes

1. Cut steak into thin strips; combine with soy sauce, garlic and 2 tablespoons broth.

2. Cut flowerets into bite-size pieces.

3. Heat large nonstick skillet over medium heat. Add beef with soy sauce mixture; stirfry 3-5 minutes until beef is heated.

4. Remove with slotted spoon to a platter, leaving any remaining liquid in pan; if no liquid you may want to add some water or soy sauce or a combination of both.

5. Add broccoli, carrot and onion. Cover; cook 3 minutes, adding remaining broth as needed.

6. Return beef to pan; stir-fry 1-2 minutes.

7. Sprinkle with red pepper flakes.

Calories: 116.7
Fat grams: 3.4
Fiber grams: 3.2
W/W Points: 2
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Beef, Bean and Cheese Burritos - 5 Points

Recipe By : Kelly Shields
Serving Size : 7
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
7 sheets 12 x 18-inch foil
7 98% fat free flour tortillas, large
16 ounces 96% lean ground round
16 ounces fat free refried beans, Old El Paso
1/2 cup chopped onion
1/2 cup salsa
1/4 cup 2% cheddar cheese, Kraft

1. Preheat oven to 450 degrees F.

2. Center one tortilla on each sheet of foil.

3. Combine beef, beans, cheese, onions and salsa.

4. Evenly spoon 1/2 cup of filling onto tortilla. Wrap burrito style and place seam side down on foil.

5. Bring up sides of foil and double fold. Double fold ends to form packet, leaving room for heat circulation inside packet.

6. Bake 20 minutes on cookie sheet in oven.

Calories: 298.1
Fat grams: 4.3
Fiber grams: 6.6
W/W Points: 5

Serve with fat-free sour cream, 2% cheddar cheese and additional salsa if desired (remember the points). These are best if thawed prior to microwaving.

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Green Pepper Steak Modified

Recipe By : My Great Recipes and Kelly Shields
Serving Size : 5

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 package Tyson Seasoned Beef Strips
1/4 cup soy sauce, low sodium
2 teaspoons garlic -- minced
1 teaspoon ginger
1/2 cup green onion -- sliced
1 1/2 cups red bell pepper -- sliced
1 1/2 cups green bell pepper -- sliced
1 cup celery -- sliced
1/2 cup water
2 tablespoons water
2 tablespoons cornstarch

1. In large skillet or wok sprayed with cooking spray heat beef.

2. Add vegetables and 1/2 cup water.

3. Cook until vegetables are desired tenderness.

4. Mix 2 tablespoons water and cornstarch. Add to pan and cook until thickened.

Calories: 130.0
Fat grams: 3.8
Fiber grams: 2.1
W/W Points: 2

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Stir-Fry Beef with Broccoli - 3 Points

Recipe By : Kelly Shields
Serving Size : 6
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
14 ounces flank steak
2 tablespoons soy sauce, low sodium
2 cloves garlic -- finely chopped
6 tablespoons beef broth -- reduced sodium
6 cups broccoli flowerets
1 cup carrots -- cut in 1/4" strips
1 large onion -- cut in eighths
1/2 teaspoon red pepper flakes

1. Cut steak into thin strips; combine with soy sauce, garlic and 2 tablespoons broth.

2. Cut flowerets into bite-size pieces.

3. heat lareg nonstick skillet over medium heat. Add beef with soy sauce mixture; stirfry 3-5 minutes until beef is almost done.

4. Remove with slotted spoon to a platter, leaving any remaining liquid in pan.

5. Add broccoli, carrot and onion. Cover; cook 3 minutes, adding remaining broth as needed.

6. Return beef to pan; stir-fry 1-2 minutes.

7. Sprinkle with oil and red pepper flakes.

Calories: 162.7
Fat grams: 7.2
Fiber grams: 3.2
W/W Points: 3

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Chicken Broccoli Stirfry - 2 Points

Recipe By : Kelly Shields
Serving Size : 8

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/4 cups water
1/4 cup soy sauce, low sodium
2 tablespoons cornstarch
2 teaspoons sugar
2 teaspoons chicken bouillon granules
1/4 teaspoon garlic powder
2 teaspoons vegetable oil
6 medium green onions
16 ounces boneless & skinless chicken breast -- cut in
strips
8 cups fresh broccoli
8 ounces fresh mushrooms -- sliced

1. In a small bowl, combine 1/4 cup water, soy sauce, cornstarch, sugar, chicken boullion, and garlic powder. Set aside.

2. In large non-stick skillet or wok heat oil. Add chicken and cook until no longer pink.

3. Add vegetables and remaining water to wok. Steam until vegetables are tender.

4. Add soy sauce mixture. Heat until liquid is slightly thickened.

Calories: 156.9
Fat grams: 2.7
Fiber grams: 6.0
W/W Points: 2

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Chicken Cacciatore - 2 1/2 Points

Recipe By : W/W Quick and Easy Menus
Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound boneless & skinless chicken breast -- cubed
1 cup mushrooms -- sliced
3/4 cup zucchini -- sliced
1/2 cup green bell pepper -- chopped
1/2 cup onion -- chopped
1 teaspoon olive oil
1 large garlic clove -- minced
16 ounces tomato sauce -- no salt added
1/4 cup dry red wine
1 tablespoon fresh oregano -- chopped
1/2 teaspoon salt
1 1/2 teaspoons fresh thyme -- chopped
1/4 teaspoon black pepper
oregano sprigs -- optional
thyme sprigs -- optional

1. Put chicken in 2-quart casserole; cover with wax paper. Microwave at HIGH 5 to 6 minutes, stirring after 4 minutes. Drain; set aside. Wipe dish dry.

2. Combine mushrooms and next 5 ingredients in dish; toss well. Microwave, uncovered, at HIGH 4 minutes, stirring after 2 minutes.

3. Add tomato sauce and next 5 ingredients; stir well. Microwave at HIGH 8 to 12 minutes or until slightly thick, stirring every 4 minutes.

4. Return chicken to dish; stir well. Microwave at HIGH 6 minutes or until chicken is thoroughly heated, stirring after 3 minutes.

5. Let stand 3 minutes. Garnish with oregano and thyme sprigs, if desired.

Calories: 195.7
Fat grams: 3.0
Fiber grams: 2.8
W/W Points: 3 1/2

Serving Ideas : Makes 4 1-cup servings.

NOTES : Original recipe called for 1 pound skinless chicken thighs boned and cubed. The recipe provided the following nutritional information: 252 Calories/10.7 Fat Grams/1.2 Fiber Grams; W/W Points: 6.

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Chicken Creole - 1 Point

Recipe By : Great American Recipes
Serving Size : 7

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pieces boneless & skinless chicken breast -- cut in
1/2" cubes
1 teaspoon salt
1/4 teaspoon black pepper
1 cup onion -- finely chopped
1 cup celery -- sliced
1 cup green pepper -- finely chopped
2 cloves garlic -- minced
28 1/2 ounces tomatoes, canned -- crushed
8 ounces tomato sauce
1 cup water
1 tablespoon paprika
1/8 teaspoon cayenne pepper
2 bay leaves
1 tablespoon cornstarch
1 tablespoon water
cooking spray

1. Toss chicken with 1/2 teaspoon salt and black pepper.

2. In a large non-stick skillet sprayed with cooking spray heat to medium-high. Add chicken and cook about 5 minutes or until opaque on all sides and slightly golden brown. Remove chicken and set aside.

3. Spray same skillet with cooking spray again. Add onion, celery, green pepper and garlic. Saute until tender.

4. Stir in tomatoes, water, paprika, 1/2 teaspoon salt, cayenne pepper and bay leaves.

5. Bring to a boil.

6. Reduce heat, cover and simmer for about 10-15 minutes.

7. Return chicken to skillet.

8. Blend together 1 tablespoon water and cornstarch. Stir into chicken mixture.

9. Uncover and simmer 10-15 minutes until chicken is done and sauce is thickened.

Calories: 92.5
Fat grams: 1.1
Fiber grams: 2.9
W/W Points: 1

Serving Ideas : Serve over rice. Makes 7 1-cup servings.

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Chicken Lo Mein - 3 Points

Recipe By : Unknown
Serving Size : 5

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup green onions -- thinly sliced
1/2 teaspoon ground ginger
8 ounces boneless & skinless chicken breast -- cut in
thin strips
1 1/2 cups mushrooms -- thinly sliced
2 cups bean sprouts
2 teaspoons oyster sauce
1 can bamboo shoots, Geisha -- drained
1 can waterchestnuts, China Boy -- drained and sliced
1 can baby sweet corn, Sun Luck -- drained
2 tablespoons soy sauce, low sodium
5 ounces vermicelli, Creamette

1. In large non-stick skillet sprayed with cooking spray; add green onions and ginger root. Saute 1 minute.

2. Add chicken and saute for 2 minutes; add mushrooms, bean sprouts, bamboo shoots and waterchestnuts and cook until vegetables are tender, about 3-5 minutes.

3. Stir in oyster sauce and soy sauce.

4. Add vermicelli and stir to combine. Cook until heated through, about 1 minute.

Calories: 216.2
Fat grams: 1.3
Fiber grams: 5.8
W/W Points: 3

- - - - - - - - - - - - - - - - - -

Sante Fe Chicken

Recipe By : Great American Recipes
Serving Size : 12

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
15 ounces boneless & skinless chicken breast
2 tablespoons bacon bits
1 1/2 cups green bell pepper -- cut in strips
1 1/2 cups red bell pepper -- cut in strips
1 cup white onions -- cut in strips
1/2 cup red onion -- cut in strips
3/4 tablespoon chili powder
3/4 tablespoon garlic powder

1. In large non-stick skillet sprayed with cooking spray, cook onions and peppers until tender.

2. Add chicken and spices. Cook until chicken is no longer pink.

3. Add bacon bits stirring to combine.

Calories: 59.5
Fat grams: 0.9
Fiber grams: 1.1
W/W Points: 1

Serving Ideas : Makes 12 1/2-cup servings.

- - - - - - - - - - - - - - - - - -

Velvet Chicken and Vegetables

Recipe By : Weight Watchers Quick Start Plus Program Cookbook
Serving Size : 2

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tablespoons cornstarch
1 tablespoon soy sauce, low sodium
1 egg white
8 ounces boned and skinned chicken breasts -- cut in
strips
2 cups water
2 packets chicken bouillon cube
1/2 cup red peppers -- thinly sliced
1/2 cup green peppers -- thinly sliced
2 cloves garlic
1/4 teaspoon ginger
1 cup broccoli flowerets
1/2 cup straw mushrooms -- canned

1. In medium bowl combine cornstarch, soy sauce, and egg white; mixing well. Add chicken and toss to coat evenly. Refrigerate, uncovered for 30 minutes so coating will adhere to chicken.

2. In a large skillet combine water and bouillon cubes; bring to a boil. Gradually add chicken, stirring gently to separate pieces. Return mixture to a boil. Remove from heat and drain chicken reserving 1 cup of broth. Set chicken and broth aside.

3. Spray skillet with cooking spray and saute peppers, garlic and ginger for about 5 minutes or until vegetables are crisp tender. Add broccoli, mushrooms, chicken and reserved liquid to skillet. Cook, stirring occasionally, until ingredient are heated through and mixture is slightly thickened.

Calories: 226.7
Fat Grams: 2.5
Fiber Grams: 3.5
W/W Points: 4

Serving Ideas : Serve over rice. Can top with unsalted cashews too.

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Country Onion Soup - 2, 4 or 6 points

Recipe By : Great American Recipes (Modified)
Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 large onions -- thinly sliced
4 tablespoons Brummel and Brown
dash salt
dash black pepper
dash Spoonable Equal® sweetener
2 tablespoons all-purpose flour
4 cups Campbell's Beef Consomme
1 teaspoon thyme
2 cloves garlic -- minced
1/2 cup white cooking wine
3 slices sliced French bread -- toasted
3/4 cup mozzarella cheese, part skim milk

1. Melt Brummel and Brown in a large pan.

2. Add onions. Saute over low heat for about 15 minutes, stirring. Cover pan. Cook for another 5 minutes.

3. Add Equal, salt and black pepper.

4. Increase heat to moderate temperature. Cook for 10 minutes, stirring until onions are golden brown but not burned.

5. Sprinkle with flour,stir wellto blend. Add consomme, thyme and garlic. Bring to a boil.

6. Lower heat. Simmer, covered for about 15 minutes until onions are soft.

7. Add wine.

8. Transfer to serving bowls. Place 1/2 a slice of French Bread in each bowl. Top with 2 tablespoons cheese.

9. Broil until cheese is melted.

Calories: 199.4
Fat grams: 6.4
Fiber grams: 1.9
W/W Points: 4

If you omit the bread and cheese:

Calories: 119.7
Fat grams: 3.7
Fiber grams: 1.4
W/W Points: 2

If you add 1 slice of French bread and 1/4 cup of part-skim mozzarella cheese to the soup and broil under broiler until cheese is melted the following nutritional information will apply:

Calories: 279.1
Fat grams: 9.4
Fiber grams: 2.4
W/W Points: 6

NOTES : Original recipe (4 servings) called for 4 to 5 large onions, butter or margarine, sugar, beef broth, 4 slices toasted French bread, 1/2 cup grated Swiss Cheese, 1/2 cup grated Parmesan Cheese. The following nutritional information for original recipe was provided by the cookbook as follows: 374 Calories/20.3 Fat Grams/Unknown Fiber Grams. Per Mastercook the following nutritional information is provided: 446.9 Calories/19.6 Fat Grams/4.4 Fiber Grams.

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Italian Tomato Soup

Recipe By : Great American Recipes
Serving Size : 5

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/2 cups chopped onions
1 1/2 cups chopped green bell pepper
1 clove minced garlic
1 teaspoon oregano
2 teaspoons basil
1/4 teaspoon red pepper flakes
1/4 cup Uncle Ben's Converted Rice, uncooked
2 cups Hunt's Diced Tomatoes
4 cups Swanson's Natural Goodness Fat-Free Reduce --
chicken flavor
cup water
36 slices Gallo Reduced Fat Pepperoni -- thinly sliced
5 tablespoons Precious Low Moisture Part Skim Mozzarella --
grated

1. In large non-stick saucepan sprayed with cooking spray saute onion and green pepper until softened. Stir in the garlic and cook for 1 minute.

2. Add oregano, basil, red pepper flakes, rice, tomatoes and broth.

3. Bring to a boil. Lower heat cover and simmer for 20 minutes or until rice is tender.

4. Stir in the pepperoni and sprinkle with the cheese. Cook for 1-2 more minutes.

Calories: 136.2
Fat grams: 1.8
Fiber grams: 2.4
W/W Points: 2

IF MADE WITH REGULAR PEPPERONI THE FOLLOWING APPLY:

Calories: 158.7
Fat grams: 6.6
Fiber grams: 2.0
W/W Points: 3

Serving Ideas : Makes 5 1 1/2-cup servings.

NOTES: If you freeze this don't put in the cheese until after you heat it in the Microwave.

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Pepper and Rice Soup

Recipe By : Great American Recipes
Serving Size : 6

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups onion -- finely chopped
2 cups carrots -- chopped
6 cloves garlic -- minced
4 cups Swanson's Natural Goodness Fat-Free Reduce -- chicken flavor
1/2 cup long-grain rice
1/2 cup dry sherry
1 large red bell pepper -- cut in strips
1 large green bell pepper -- cut in strips
1 large yellow bell pepper -- cut in strips
salt and pepper -- to taste

1. In large non-stick saucepan sprayed with cooking spray saute onions, carrots and garlic until tender and lightly colored, about 10 minutes.

2. Add chicken broth and bring to a boil.

3. Reduce heat and simmer for 15 minutes.

4. Add rice, sherry and peppers. Simmer, partially covered, about 20 minutes or until rice is tender.

Calories: 142.4
Fat grams: 0.4
Fiber grams: 2.7
W/W Points: 2

FOR 6 1 1/2-CUP SERVINGS THE FOLLOWING APPLY:

Calories: 213.7
Fat grams: 0.6
Fiber grams: 4.1
W/W Points: 3

Serving Ideas : Makes 4 1-cup or 6 1 1/2-cup servings.

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Taco Soup - 2 Points

Recipe By : Passed down meeting to meeting! Unknown original source! Serving Size : 12

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 pound 93% fat-free ground beef
46 ounces V-8® vegetable juice, Spicy Hot
15 ounces Ranch Style Black Beans
15 1/2 ounces Green Giant Dark Red Kidney Beans
11 ounces Green Giant Niblet Corn
2 cups Hunt's Diced Tomatoes
1 package Taco Bell Taco Seasoning Mix

1. Brown beef and drain off fat.

2. Add remaining ingredient and simmer in a crockpot on low.

Calories: 155.2
Fat Grams: 1.5
Fiber Grams: 4.7
W/W Points: 2

Serving Ideas : Serve with diced onions, grated cheese, sour cream & chips. Makes 12 1-cup servings.

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IF ALSO FOUND OUT IF YOU PUT ABOUT 2 TABLESPOONS OF WATER OR LESS ON TOP OF THE ENTREES PRIOR TO MICROWAVING THEY TEND TO BE BETTER.
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Old 02-03-2005, 09:56 AM   #14
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Kelly.... you are AWESOME Thanks!
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Old 02-21-2005, 11:16 PM   #15
Josie
 
Join Date: Jan 2005
Location: Walnut Creek, CA
Posts: 16

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You've already gotten lots of good ideas, here, but I'll add a few things that help me. WW has great cookbooks. The food tastes great (not at all like you're on a diet) and if you get the newer ones, they've calculated the points for you. Go to your local bookstore and browse through a few and see what you like. If you don't want to spend the money, try your local library and photocopy a few recipes to see if you like them. I also swear by Cooking Light Magazine. They have great recipes. Some are kind of involved, so it depends on how much you like to cook if you will use them. But they also have at least one and often two articles per month on easy meals that you can make in 30 minutes or less. Try an issue and if you like it, get youself a subscription (it's A LOT cheaper than buying off the rack each month), it's only about $15 and worth it for year's worth of awesome recipes.

Good luck,
Josie
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