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Old 02-28-2008, 10:26 AM   #1
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Default Making the most of peanut butter

When I saw this WW Article, I had to read it. It has some delicious recipe ideas

About the No-Cook Asian Peanut Sauce
Here's a quick, easy sauce for whole-wheat noodles, cut-up vegetables, steamed tofu or even iceberg lettuce wedges. Or try it our favorite way: peel cucumbers, then shred them into long strips with a vegetable peeler for cucumber noodles.

No-Cook Asian Peanut Sauce
Makes 6 servings
POINTS« value | 2 per serving

* 1/4 cup creamy natural peanut butter*
* 3 Tbsp reduced-sodium vegetable broth
* 1 Tbsp balsamic vinegar
* 1 Tbsp rice vinegar
* 1 Tbsp reduced-sodium soy sauce
* 1 Tbsp minced peeled fresh ginger
* 2 tsp toasted sesame oil
* 2 tsp Worcestershire sauce
* 1 tsp hot red pepper sauce, such as Tabasco sauce
* 1/2 tsp sugar


* Whisk all the ingredients together in a medium bowl until smooth and creamy. To store, cover and refrigerate for up to 3 days; whisk before using again.

Serving size: 2 tablespoons


* * Natural peanut butter is made from ground peanuts and a little salt, no hydrogenated shortening or sweeteners in the mix.

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About the Senegalese Peanut Stew with Spinach and Sweet Potatoes

Peanuts have long been traditional in African cooking. Here's a hearty vegetable stew that pairs cayenne with peanut butter to make a comforting winter warmer. Keep the heat low as the soup simmers so the peanut butter doesn't break (that is, in culinary terms, "doesn't fall out of suspension" or separate).

Senegalese Peanut Stew with Spinach and Sweet Potatoes
Makes 6 servings
POINTS« value | 4 per serving

* Nonstick spray
* 2 medium onions, roughly chopped
* 1 medium green bell pepper, cored and roughly chopped
* 1/2 pound sweet potatoes, peeled and chopped into 1/2-inch cubes
* 2 medium carrots, peeled and thinly sliced
* 2 garlic cloves, minced
* 2 Tbsp minced, peeled fresh ginger
* 1/2 tsp ground cloves
* 1/2 tsp salt
* 1/4 tsp cayenne
* 4 cups (1 quart) reduced-sodium vegetable broth
* 6 Tbsp creamy natural peanut butter
* 8 cups packed, chopped, stemmed spinach leaves


1. Spray a large saucepan with nonstick spray and set over medium heat. Add onion and bell pepper; cook, stirring often, until softened, about 3 minutes.
2. Stir in the sweet potato, carrots and garlic; cook for 1 minute, stirring often. Add the ginger, cloves, salt and cayenne; cook for 30 seconds.
3. Pour in the vegetable broth and bring to a simmer, scraping up any browned bits from the bottom of the pan. Stir in the peanut butter until smooth.
4. Cover, reduce the heat to low, and simmer slowly, stirring once in a while, until the sweet potatoes are tender, about 30 minutes.
5. Stir in the spinach; cook, stirring occasionally, for 10 minutes.

Serving size: 1 2/3 cups.

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About the Peanut Butter Whole-Wheat Muffins

If peanut butter is international fare, then we can't let it slip by without including an all-American dish! There's no standard size for muffin tins; use one with holes that hold between 6 tablespoons and 1/2 cup (that is, 8 tablespoons). Once baked and cooled to room temperature, these muffins can be stored in a sealed container at room temperature for up to 3 days or in a zip-closed plastic bag in the freezer for up to 3 months.

Peanut Butter Whole-Wheat Muffins
Makes 12 servings
POINTS« value | 4 per serving

* Nonstick spray
* 1 cup whole-wheat flour
* 3/4 cup all-purpose flour
* 2 tsp baking powder
* 1/2 tsp salt
* 1 large egg, at room temperature
* 1/3 cup packed light brown sugar
* 6 Tbsp crunchy natural peanut butter
* 1/4 cup no-sugar applesauce
* 2 Tbsp canola oil
* 3/4 cup fat-free milk
* 1 tsp vanilla extract


1. Preheat the oven to 400║F. Spray the holes of a 12-muffin tin with nonstick spray.
2. Whisk whole-wheat flour, all-purpose flour, baking powder and salt in a large bowl; set aside.
3. In another large bowl, whisk the egg, brown sugar and peanut butter until smooth; whisk in the applesauce and oil. Finally, whisk in the milk and vanilla until fairly smooth.
4. Stir in the flour mixture with a wooden spoon, just until well blended. Divide the batter among the prepared muffin tin holes, filling each about three-quarters of the way full.
5. Bake until puffed and brown, until a toothpick inserted into the center of one muffin comes out clean, about 17 minutes. Cool muffins in the tin for 5 minutes, then transfer them to a wire rack and cool to room temperature.

Serving size: 1 muffin.

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About the Moroccan Vegetable Couscous

Serve the couscous warm-but it can keep on the side of the stove, covered, for up to 20 minutes.

Moroccan Vegetable Couscous
Makes 6 servings
POINTS« value | 5 per serving

* Nonstick spray
* 1 medium yellow onion, chopped
* 2 garlic cloves, minced
* 1 1/2 tsp ground coriander
* 1 tsp ground cumin
* 1 tsp ground ginger
* 1/2 tsp ground cinnamon
* 1/2 tsp ground black pepper
* 1/4 tsp ground cloves
* 1/4 tsp salt
* 1 pound frozen mixed vegetables
* 1 1/4 cups reduced-sodium vegetable broth
* 3 Tbsp crunchy natural peanut butter
* 1 cup whole-wheat couscous


1. Spray a large saucepan with nonstick spray and heat over medium heat. Add the onion; cook, stirring often, until soft, about 2 minutes.
2. Stir in the garlic, coriander, cumin, ginger, cinnamon, black pepper, cloves and salt; cook until aromatic, about 20 seconds.
3. Stir in the vegetables, broth and peanut butter. Raise the heat to medium-high and cook, stirring constantly, until the mixture comes to a boil.
4. Stir in the couscous, cover, and set aside off the heat for 5 minutes. Fluff with a fork and serve.

Serving size: 1 cup.
You can't out-exercise poor eating habits.
nelie is offline   Reply With Quote
Old 06-12-2008, 01:50 PM   #2
Join Date: Jun 2008
Posts: 83


hmm... I'm actually trying to GAIN weight. Maybe I should start adding peanut butter to more stuff I eat eh?
chinchillables is offline   Reply With Quote

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