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recipes that taste great and are good for you!
Don’t let the enticement of forbidden culinary delights play havoc with your health. Whatever you love and yet must stay clear of, we have delicious alternatives for you.
CHICKEN PICCATTA
12 oz chicken breasts
1 tsp. minced garlic
1/4cup lemon juice
1/4 cup flour
2 Tbsp. olive oil
1/3 cup capers
1 can artichoke hearts (packed in water, not oil)
1 package sliced mushrooms
Coat chicken with flour. In a large skillet, cook garlic and oil over moderate heat, stirring constantly,
until garlic is pale gold. Add chicken and brown 2-3 minutes on each side. Add lemon juice,
artichokes, capers and mushrooms. Simmer, covered, for about 30-35 minutes. Turn and baste the
chicken occasionally. Cook until chicken juices run clear.
4 servings, 5 POINTS each
If you have never tried capers (I hadn’t), this is a great way to start. They add a nice spiciness to the
sauce. DH loves this dish!
This recipe comes from the old Week 9 WW Recipe Card, with a few additional suggestions.
EASY CHEESE LASAGNA
1 jar (28 oz) spaghetti sauce (look for a lower-calorie/lower fat one)(I like to use a spicy spaghetti
sauce because otherwise the lasagna tastes bland to me)
6 uncooked lasagna noodles
1 15oz container of fat free ricotta cheese (I use FF cottage cheese)
1-2 cups chopped raw vegetables, such as mushrooms, broccoli, bell pepper, zucchini
8oz shredded low-fat mozzarella cheese
Preheat over to 375. Spray an 11×7 dish with cooking spray. Spread 1/3 of the sauce on the bottom
of the dish. Arrange 3 noodles in a single layer over the sauce. Top with another 1/3 of the sauce, all
of the ricotta cheese, the vegetables, and 1/2 of the mozzarella cheese. Lay the next 3 noodles on
top. Spread the remaining sauce over the noodles. (Some people also drizzle 1/4 – 1/2 cup of water
around the edges, though I don’t.)
Cover the dish tightly with foil. Bake about 1 hour or until noodles are tender. Take the foil off.
Sprinkle with remaining mozzarella cheese, and bake uncovered for 5 minutes longer. Let stand 5
minutes before cutting.
6 servings, 6 POINTS each
Tips: It’s important to put the foil on the pan tightly because it’s the steam that cooks the noodles. If
you remove the foil but find the noodles aren’t completely cooked (poke them with a knife), use a
spoon to push the noodles back down under the sauce. Recover the pan with the foil and return to
the oven for another 10-15 minutes. If you take the foil off and the lasagna looks “soupy”, remove
the foil and return the pan to the oven for 10 minutes or until the juice has evaporated. Then sprinkle
on the cheese and finish baking.
DELI CRAB SALAD
6 oz. imitation crab meat
2 Tbsp. light mayo
Chopped green onion or chives
1/2 to 1 tsp. mustard
1/4 cup fat free sour cream
onion powder (to taste)
salt and pepper (to taste)
1 cup cooked macaroni noodles
Cook noodles and measure out 1 cup. Run cold water over the noodles to chill them. Mix the
shredded or diced crab pieces with the pasts. Mix in green onions or chives. In a separate bowl, mix
remaining ingredients. Pour sauce over pasta mixture and stir well. Put it in the fridge for a few hours
or overnight to let the flavors blend.
2 big servings, 5 POINTS each
Tips: You can also add other things liked chopped celery, and you can serve it on lettuce leaves to
make it look fancy. The last time I made it, I used Trader Joe’s Lemon Mayonnaise, which is kind of
spicy, to add more zip. You could also use a sharp mustard.
MANDARIN ORANGE MOUSSE
(aka CREAMSICLE MOUSSE)
1 box SF orange Jell-O
1 box SF white chocolate pudding
1 can mandarin orange slices (drained)
1 8-oz tub of fat free Cool Whip.
Mix Jell-O with 1 cup boiling water. Dissolve Jell-O completely. add 1 cup cold
water and let it sit for 5 minutes. Using electric beater, beat in pudding
mix until well combined. Fold in drained fruit and Cool Whip. Chill and serve.
4 servings (1 cup each), 2.5 POINTS each
GARLIC MASHED POTATOES
2 lbs. baking potatoes, peeled and cubed
4 large garlic cloves, peeled and halved
1/4 cup fat-free sour cream
2 Tbsp. Skim milk 1 Tbsp. Reduced-calorie stick margarine
1/2 tsp. Salt
dash of ground pepper
Put potatoes and garlic in a large saucepan. Add water to cover. Bring to a boil. Cover and reduce
heat. Simmer for 20 minutes or until potatoes are tender. Drain and return potatoes and garlic to
pan. Using a mixer, beat at medium speed for 1 minute or until smooth. Add source cream and
remaining ingredients. Beat until well blended.
4 servings, 3 POINTS each
EASY MAC AND CHEESE
1 can lower-fat cheddar cheese soup
1/2 can low-fat milk
1/2 can water
1 cup uncooked macaroni
Mix soup, milk and water in a pan. Heat until boiling. Stir in pasta and cook over low heat until done
(about 15 minutes). STIR OFTEN!!! Otherwise it will stick.
4 servings, 4 POINTS each
1-POINT BROWNIE
3/4 C flour
1/4C plus 2 T cocoa powder
1/2 C sugar
1/2 C Splenda
1/4 tsp baking soda
1/4 tsp salt
1/3 C unsweetened applesauce
3 egg whites
1 tsp vanilla
Combine flour, cocoa, sugar, Splenda, baking soda, and salt and mix well. Stir in applesauce, egg
whites, and vanilla. Spray an 8″ square baking pan with cooking spray. Spread batter evenly in the
pan. Bake at 350 degrees for 20 min. or until the edges are firm and the center almost set.
16 servings, 1 point each
These are cakey brownies rather than fudgy brownies. I think they are as good as the No Pudge mix,
and they are only 1 point instead of 2 points. I usually cut these into 8 servings for a nice-sized 2 point
brownie.
Tip: I found unsweetened applesauce in single-serving containers. That way I don’t have to open a
big jar of applesauce when I want to make these.
PUMPKIN “PIE”
1 15oz can pumpkin (not the pumpkin pie mix)
5 oz evaporated milk
3/4 cup Splenda
1 tsp. Cinnamon
1/4 tsp. cloves
1/2 tsp. ground ginger
2 eggs
Combine all the ingredients. Spray a pie pan with a little cooking spray. Pour the pumpkin mixture
directly into the pan. Bake at 375 for about 35 minutes or until firmly set.
8 servings, 1 POINT each
This was the first dessert I made when I started the program, and it gave me the courage to try
others. You won’t miss the crust. Add a big dollop of fat free Cool Whip!
SMOTHERED CHICKEN WITH PIEROGIES
1 dozen Mrs. T’s frozen Potato and Cheddar Cheese pierogies
1 can (10 3/4 oz) low-fat cream of chicken soup
1 can (4 oz) sliced mushrooms, drained
1 cup frozen peas
2 cups cubed or shredded cooked chicken
Preheat oven to 350. Spray a 2-quart casserole with cooking spray. Thaw pierogies in boiling water
for 5 minutes, drain, and place in casserole dish.
In a large saucepan, combine soup, mushrooms, peas and chicken. Cook, stirring, about 5 minutes
or until heated through. Pour over pierogies. Bake 15 minutes.
4 servings, 7 POINTS each
A pierogie is like a Polish ravioli, a dough pillow filled with flavored mashed potatoes. Look for them
in the frozen foods section of your store. There are several kinds you can try, but READ THE BOX. Not
all pierogies have the same points. Feel free to use other kinds in this recipe, but make certain to re
calculate your points based on the kind of pierogies you use. The traditional way to serve pierogies
is to fry them in a little butter and serve with pan-fried onions. Enjoy!
CHEESE BISCUITS
2 cups Reduced Fat Bisquick
3/4 cup fat-free buttermilk
1 cup fat-free cheddar cheese
Topping:
2 Tbsp. Fat-free margarine
1/4 tsp. parsley flakes
1 tsp. Garlic powder
Mix the biscuit ingredients together. On a pan sprayed with cooking spray, make 12 drop biscuits. Or
spray 12 muffin tins with cooking spray and divide the dough between them. Bake at 400 degrees
or 16-20 minutes.
Melt topping ingredients in the microwave. Brush on biscuits as soon as they come from the oven.
1 biscuit = 2 POINTS
STRAWBERRY PIE
1 small package (1.1 oz) sugar-free Cook and Serve vanilla pudding
2 cups water
1 small package (0.3 oz) sugar-free strawberry Jell-O
4 cups sliced strawberries
In a medium saucepan, stir together water and pudding mix. Heat to a boil. Remove from heat and
immediately add the Jell-O. Stir until dissolved. Set the pan aside and let the mixture cool to room
temperature.
Place strawberries in the bottom of a deep dish pie plate. Pour cooled pudding mixture over the
strawberries. Refrigerate until chilled. Let it set well before slicing.
6 points for the entire pie
This reminds me of the sugar-glazed strawberry pie we used to get at Shoney’s. I made it for Easter
and everybody cheered.
CHICKEN POT PIE
1 cup Reduced Fat Bisquick
1/2 cup skim milk
1/4 cup egg substitute (or 3 egg whites)
2 cups frozen mixed veggies, thawed
Optional: I usually throw in a jar of sliced mushrooms
2 cups cooked, chopped white chicken meat
2 cans fat-free Cream of Mushroom soup
Preheat oven to 400. Spray a casserole dish with cooking spray. Mix together veggies, chicken, and
soup. Pour into casserole dish. In another bowl, mix Bisquick, milk, and egg. Pour over the top of the
chicken mixture. Bake for about 30 minutes or until the crust is golden.
6 servings, 4.5 POINTS each
4 servings, 6.5 POINTS each
Good for using up left-over chicken. DH loves it!
This recipe came from the WW Magazine cookbook “6 O’Clock Solutions”.
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Additional Resources
Nutrition can affect many areas of your life ranging from physical well being to your hormonal balance. Oftentimes people ignore the physical-mental connection tied to hunger and this article will help you understand more about nutrition in general, including this subject. Planning a proper diet can be just as important as exercising and good life choices.
If you have problems with acne, be sure that you are getting enough vitamin A. This oil-based vitamin is very beneficial to the skin and in the form of Retinol, it can be found in oily fish, dairy products and liver. In the Beta Carotene form, Vitamin A can be found in colorful fruits and vegetables, especially green leafy veggies like kale, parsley and spinach and orange veggies like carrots, pumpkin and yams.
If you’re trying to adopt a healthier diet, don’t try to completely change it overnight. Start small by cutting down portion sizes, or adding some fruits and vegetables. As you get used to the small changes, you can make more changes, and eventually you’ll be left with a healthy diet that you’re happy with.
There are a variety of products that are relatively inexpensive that can provide you with a way to stay in shape while you are at home. These tools help make your job easier and provide you with the means to get your body in the best shape of your life.
You will want to avoid eating out as much as you can to maximize your nutrition plan. When you eat out at a restaurant or fast food place, you’re likely to be taking in foods that are extremely high in sodium and fat. The fact is that if you aren’t making the food yourself then you just don’t know for sure what is going into it. The safest best is to stay home and cook your own healthy meals.
Eat at least five to nine servings of fresh fruit and vegetables every day. You should choose which ones to eat daily based on the rainbow. Try to eat a different color of the rainbow with each serving. The more colorful your diet, the better your health will soon become.
Recent studies have shown that cholesterol levels decrease when oat bran is added to the diet because it replaces fatty foods. Oat bran is a water-soluble fiber that when combined with other foods, such as beans, fruits and vegetables that also contain water-soluble fiber, it will help to lower cholesterol levels.
If you are trying to keep your body in tip top shape, then you should make sure that you limit your consumption of processed and packaged foods. These sorts of foods are packed with tons of sugars and high amounts of sodium, both of which can cause your diet to become unbalanced.
This article should explain the correct way to plan your nutrition around your life. Emphasized earlier, if you know how to plan your diet you’re already many steps ahead of the average person. Good nutrition is not only significant but almost absolutely vital for personal growth and development; good diet is the foundation on which good living is built.
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