Appetizers/Snacks
Apple Pie-Spiced Popcorn
*Have a yen for apple pie? This delicious popcorn snack will satisfy your craving.*
Makes 2 servings
6 cups air-popped plain popcorn
Two 1/2-ounce packets dietary cinnamon-
apple fruit snacks
2 tablespoons reduced-calorie pancake
syrup
2 teaspoons reduced-calorie tub margarine
1/2 teaspoon cinnamon
Pinch ground nutmeg
In large bowl, combine popcorn and fruit
snacks.
In small skillet over medium-low heat,
combine pancake syrup, margarine,
cinnamon and nutmeg; bring to a boil. Cook
3-5 minutes, until mixture begins to
bubble, stirring constantly; remove from
heat.
Pour mixture over popcorn and toss well to
coat; serve immediately.
SERVING (3 CUPS) PROVIDES: 1/2 Fat, 1
Fruit, 1 Bread, 25 Optional Calories; 3 grams
Fat, 6 grams Fiber.
PER SERVING: 186 Calories, 3 g Total Fat, 0 g
Saturated Fat, 0 mg Cholesterol, 199 mg
Sodium, 38 g Total Carbohydrate, 6 g Dietary
Fiber, 3 g Protein, 10 mg Calcium
Recipe from Weight Watchers Cut The Fat
Cookbook
Bacon-Wrapped Shrimp
Makes 4 Servings
8 ounces cooked Canadian-style bacon, cut
in 12 slices
12 medium shrimp, shelled and deveined
1 medium red bell pepper, seeded and cut
into 12 strips
1 tablespoon + 1 1/2 teaspoons reduced-
sodium teriyaki sauce
1 tablespoon + 1 1/2 teaspoons low-sodium
chili sauce
1 tablespoon hoisin sauce
Place bacon on rack; cover with paper
towel. Microwave on High 1 minute; pat dry
on paper towel. Let cool slightly.
Wrap one shrimp and one pepper strip in
each piece of bacon; secure with wooden
pick. Place in 11 x 7" baking dish. Repeat
with remaining bacon, shrimp and bell
pepper.
In small bowl, combine the teriyaki, chili
and hoisin sauces with 2 tablespoons
water; pour over shrimp. Cover and
refrigerate 2 hours, turning once.
Uncover and microwave on High 3-4
minutes, until shrimp are cooked through.
Let stand 5 minutes before serving.
EACH SERVING (3 shrimp) PROVIDES: 1/2
Vegetable, 2 3/4 Protein, 25 Optional Calories
PER SERVING: 138 Calories, 18 g Protein, 4 g
Fat, 5 g Carbohydrate, 998 mg Sodium, 83 mg
Cholesterol
Recipe from The Weight Watchers Complete
Cookbook & Program Basics
Buffalo Chicken Fingers
*This version of Buffalo wings reins in the fat and Calories, but it still packs the great flavor
of its namesake!*
Makes 6 servings
1 1/2 cups plain nonfat yogurt
3 ounces nonfat blue cheese, crumbled
1 tablespoon Neufchatel cheese
1/2 fluid ounce (1 tablespoon) dry sherry
1 teaspoon Worcestershire sauce
1/4 teaspoon celery seeds
1/2 cup tarragon vinegar
2 tablespoons vegetable oil
2 garlic cloves, minced
1/4 teaspoon ground red pepper
1/4 teaspoon salt
13 ounces skinless boneless chicken breasts,
cut into twenty-four 4 x 1" "fingers"
Preheat outdoor barbecue grill according
to manufacturer's directions, or preheat
broiler and spray rack in broiler pan with
nonstick cooking spray.
To prepare sauce, in small bowl, combine
yogurt, blue and Neufchatel cheeses,
sherry, Worcestershire sauce and celery
seeds; refrigerate, covered, until chilled.
To prepare chicken, in small bowl, with
wire whisk, combine vinegar, oil, garlic,
pepper and salt; brush both sides of
chicken "fingers" with some of the vinegar
mixture.
Grill chicken over hot coals or place onto
prepared rack in broiler pan and broil 4"
from heat, turning once and basting with
remaining vinegar mixture, 3 minutes, until
chicken is browned and juices run clear
when pierced with fork. Serve with sauce
for dipping.
SERVING (4 CHICKEN "FINGERS", 1/3
CUP SAUCE) PROVIDES: 1/4 Milk, 2 Proteins,
55 Optional Calories.
PER SERVING: 206 Calories, 10 g Total Fat, 4
g Saturated Fat, 49 mg Cholesterol, 390 mg
Sodium, 7 g Total Carbohydrate, 0 g Dietary
Fiber, 21 g Protein, 206 mg Calcium.
Recipe from Weight Watchers New 365 Day
Menu Cookbook
Quick Bean Dip
Makes 8 servings
1 pound drained cooked black beans
1/4 cup mild or hot salsa
1 tablespoon red wine vinegar
1/2 teaspoon dried oregano leaves
In food processor, combine beans, salsa,
vinegar and oregano; puree until smooth.
EACH SERVING (1/4 CUP + 1
TABLESPOON) PROVIDES: 1/4 Vegetable, 1
Protein
PER SERVING: 78 Calories, 0 g Total Fat, 0 g
Saturated Fat, 0 mg Cholesterol, 81 mg Sodium,
14 g Total Carbohydrate, 1 g Dietary Fiber, 5 g
Protein, 17 mg Calcium
Recipe from Weight Watchers Slim Ways
Mexican
Spicy Chicken Wings
Makes 4 Servings
Hot Sauce:
1 cup chopped onion
2 tablespoons ketchup
2 tablespoons orange juice
1 tablespoon + 1 teaspoon reduced-calorie
tub margarine
1 tablespoon low-sodium Worcestershire
sauce
2 teaspoons honey
3 drops hot pepper sauce
1 pound 8 ounces roaster chicken-wing
drumsticks*
1/4 teaspoon freshly ground black pepper
Blue Cheese Dip:
1 cup diced celery
1/2 cup plain lowfat yogurt
3/4 ounce crumbled blue cheese
1 tablespoon + 1 teaspoon reduced-calorie
mayonnaise
To prepare sauce, in medium bowl, combine
all ingredients except wings and black
pepper. Microwave on High 4 minutes,
stirring once.
With sharp knife, remove skin from wings.
Place in an 11 x 7" baking pan in a single
layer; sprinkle with black pepper. Spoon
half the sauce over the wings. Microwave
on High 6 minutes. Turn wings over; spoon
remaining sauce over wings. Microwave on
High 6 minutes, or until juices run clear
when chicken is pricked with fork.
To prepare dip, combine all ingredients in a
small bowl; pass separately.
*Roaster chicken wings, with the drumstick
portion already separated from the lower part
of the wing, are available in the meat section of
the supermarket. Freeze the lower part to have
on hand when making chicken broth.
EACH SERVING PROVIDES: 1 Fat, 1
Vegetable, 2 1/4 Proteins, 35 Optional Calories
PER SERVING: 201 Calories, 19 g Protein, 8 g
Fat, 13 g Carbohydrate, 349 mg Sodium, 48 mg
Cholesterol
Recipe from The Weight Watchers Complete
Cookbook & Program Basics
Steamed Chicken Dumplings
Makes 4 servings
Dipping Sauce:
3 tablespoons low-sodium soy sauce
1 tablespoon + 1 1/2 teaspoons rice wine
vinegar or cider vinegar
1 1/2 teaspoons granulated sugar
Dumplings:
10 ounces ground chicken
1/3 cup minced scallions
2 tablespoons chopped fresh cilantro leaves
2 teaspoons low-sodium soy sauce
2 teaspoons minced pared fresh ginger root
3 garlic cloves, minced
1/4 cup low-sodium chicken broth
20 wonton skins (3 x 3" squares)*
To prepare dipping sauce, in small bowl,
combine soy sauce, vinegar and sugar,
stirring until sugar is dissolved; cover and
set aside.
To prepare dumplings, in medium bowl,
combine chicken, scallions, cilantro, soy
sauce, ginger and garlic; stir in broth.
Spoon an equal amount of chicken mixture
onto each wonton skin, placing each
portion slightly below and to the right of
center. Brush bottom and right edges of
each square with water. Fold dry edges
over to meet wet edges to form triangles;
press lightly to seal.
Set a steamer rack or round baking rack
into large saucepan; add 1-2" water, being
careful that water does not reach top of
rack. Spray large heat-proof plate with
nonstick cooking spray (plate should fit
into saucepan).
Bring water in saucepan to a boil; reduce
heat. Place dumplings in a single layer on
prepared plate (if all dumplings do not fit
on plate, work in batches); set plate on
rack. Cook dumplings over simmering
water, covered, 6 minutes, until wonton
skins are translucent and filling is cooked
and firm.
To serve, arrange 5 dumplings on each of 4
plates; divide dipping sauce evenly among 4
individual cups or small bowls. Serve
dumplings with sauce.
EACH SERVING PROVIDES: 1/4 Vegetable; 2
Proteins; 1 Bread; 5 Optional Calories
PER SERVING: 248 Calories; 17 g Protein; 7 g
Fat; 28 g Carbohydrate; 49 mg Calcium; 650 mg
Sodium; 62 mg Cholesterol; 0 g Dietary Fiber
*Wonton skins can be purchased in Asian food
stores or in the dairy, produce or frozen food
section of some supermarkets.
Recipe from Weight Watchers Slim Ways
Chicken
Tortilla Chips
Makes 4 servings
6 corn tortillas (6" diameter)
1 teaspoon mild or hot chili powder
1/2 teaspoon ground cumin
Preheat oven to 350o F.
Spray baking
sheet with nonstick cooking spray.
Lightly spray one side of each tortilla with
nonstick cooking spray; rub evenly with
chili powder and cumin.
Cut tortillas in half, then into 3 x 1/4"
strips; place in a single layer on prepared
baking sheet. Bake 10-15 minutes. Turn
oven off; do not remove tortillas. Let
tortillas cool in turned-off oven until
crispy.
EACH SERVING PROVIDES: 1 1/2 Breads
PER SERVING: 93 Calories, 2 g Total Fat, 0 g
Saturated Fat, 0 mg Cholesterol, 67 mg Sodium,
18 g Total Carbohydrate, 2 g Dietary Fiber, 2 g
Protein, 70 mg Calcium
Recipe from Weight Watchers Quick Meals
Tropical Fruit and Nut Granola
*For an interesting change of flavor, substitute 4 1/2 ounces each of oat, rye and wheat flakes for the rolled oats.*
Makes 12 servings
13 1/2 ounces rolled oats
1/3 cup instant nonfat dry milk powder
2/3 cup pineapple juice
1/3 cup honey
2 teaspoons almond extract
1 teaspoon vanilla extract
1 teaspoon coconut extract
1 ounce sliced almonds
1/2 cup flaked coconut
1 1/2 ounces dried pineapple, diced
1 1/2 ounces dried dates, chopped
Preheat oven to 300oF.
Divide oats
between two large roasting pans or jelly-
roll pans. Shake pans to spread evenly.
Bake for 20 minutes, stirring once with
spatula.
Pour oats into large bowl; add milk powder
and stir to combine thoroughly.
In small saucepan, heat pineapple juice and
1/3 cup water to boiling. Add honey and
almond, vanilla and coconut extract and
stir until dissolved and smooth. Add
pineapple juice mixture to oats mixture
and toss to combine.
Spray the roasting or jell-roll pans with
nonstick cooking spray. Divide mixture
between the two pans, spreading evenly;
bake 15 minutes until evenly toasted,
stirring once. Add almonds and coconut
and bake 5-10 minutes longer, stirring
occasionally.
Add pineapple and dates; stir gently to
combine. Cool mixture completely in pans;
break up any large chunks. Transfer to
airtight canister or sealable plastic bags.
EACH SERVING PROVIDES: 1/2 Fruit, 1 1/2
Breads, 55 Optional Calories
PER SERVING: 228 Calories, 7 g Protein, 5 g
Fat, 40 g Carbohydrate, 24 mg Sodium, 0 mg
Cholesterol, 4 g Dietary Fiber
Recipe from The Weight Watchers Complete
Cookbook & Program Basics
"Stuffed" Cherry Tomatoes
*Even though it's a breeze to make, this classy
hors d'oeuvre never fails to impress--people will
think you've spent hours in the kitchen.
Experiment with the blue cheese component:
Bleu de Bresse or Saga Blue work nicely. The
recipe can be halved if your party's small. If
your tomatoes have stems, trim a paper-thin
slice off the bottom so they stand upright.*
Makes 8 servings
Two 1-pint baskets cherry tomatoes
3/4 cup crumbled blue cheese
3 ounces nonfat cream cheese
2 teaspoons minced fresh thyme, or 1
teaspoon dried
Fresh thyme sprigs (optional)
Slice 1/4" off the bottom of each tomato,
reserving the bottoms.
In a small bowl, combine the cheeses and
thyme. Dab about 1/2 teaspoon of the
mixture on the cut edge of each tomato.
Cover each with a tomato bottom. Arrange
the tomatoes upside-down (the "dimples"
on the stem end will keep them upright) on
a large serving tray and garnish with the
thyme sprigs (if using).
Serve at once, or
refrigerate, covered, up to 2 hours (let
stand at room temperature 30 minutes
before serving).
SERVING PROVIDES: 1 Fruit/Vegetable.
PER SERVING: 72 Calories, 4 g Total Fat, 2 g
Saturated Fat, 10 mg Cholesterol, 259 mg
Sodium, 5 g Total Carbohydrate, 1 g Dietary
Fiber, 5 g Protein, 82 mg Calcium.
Recipe from Weight Watchers Versatile
Vegetarian
Pineapple Salsa
*The sweet and sour flavors of this tropical
salsa complement grilled chicken or pork.*
Makes 4 servings
3/4 cup (6 ounces) diced Grilled Pineapple
1/8 teaspoon salt
Pinch ground red pepper or dash hot red
pepper sauce
3 tablespoons coarsely chopped red onion
1/2 teaspoon cider vinegar
1/2 teaspoon chili powder (optional)
1 medium garlic clove, finely minced
In medium nonreactive bowl, combine
pineapple, onion, chili powder, garlic, salt
and pepper.
Depending on sweetness of
pineapple, add vinegar to taste. Cover and
refrigerate until ready to use.
SERVING (1/4 CUP) PROVIDES: 1/4 Fruit,
20 Optional Calories.
PER SERVING: 39 Calories, 0 g Total Fat, 0 g
Saturated Fat, 0 mg Cholesterol, 24 mg Sodium,
10 g Total Carbohydrate, 1 g Dietary Fiber, 0 g
Protein, 12 mg Calcium
Recipe from Weight Watchers Slim Ways
Grilling
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