Meat Entree's
Simple Salisbury Steak
Makes 6 servings
1 Egg
1/3 cup dry bread crumbs
1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted, divided
1/4 cup finely chopped onion
1 pound lean ground beef
1/2 cup fat-free milk
1/4 teaspoon browning sauce, optional
1/4 teaspoon salt
1-1/2 cups sliced fresh mushrooms
In a bowl, combine the egg, bread crumbs, 1/4 cup soup and onion. Crumble the beef over the mixture and mix well. Shape into six patties. In a large nonstick skilelt, brown the patties on both sides; drain.
In a bowl, combine the milk, browning sauce if desired, salt and remaining soup; stir in mushrooms. Pour over patties. Reduce heat; cover and simmer for 15-20 minutes or until meat is no longer pink.
SERVING (1 patty with 1/4 cup sauce) PROVIDES: 3 lean meat, 1/2 starch, 1/2 fat.
PER SERVING: 212 Calories, 9 g Fat, 3
g Saturated Fat, 67 mg Cholesterol, 599 mg
Sodium, 11 g Total Carbohydrate, trace fiber, 20 g Protein
Ziti-Meatball Bake
Makes 4 servings
6 ounces ziti
10 ounces lean ground beef (10% or less fat)
2 medium onions, finely chopped
1 teaspoon dried Italian seasoning
1 garlic clove, minced
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 teaspoons olive oil
1 1/2 cups tomato sauce (no salt added)
One 10-ounce package thawed frozen
chopped spinach, thoroughly drained and
squeezed dry
1/4 cup minced fresh basil
3 ounces part-skim mozzarella cheese,
grated
Preheat oven to 350o F.
In large pot of boiling water, cook ziti 10-
12 minutes, until tender. Drain, discarding
liquid; set ziti aside.
Meanwhile, in medium bowl, combine beef,
onions, Italian seasoning, garlic, salt and
pepper; form into 16 equal meatballs.
In large nonstick skillet, heat oil; add
meatballs. Cook over medium heat, turning
as needed, 8-10 minutes, until browned on
all sides and cooked through. Remove from
heat.
Add tomato sauce, spinach, basil, half of
the cheese and the ziti to meatballs; stir
to combine. Transfer meatball mixture to
9" square baking pan; sprinkle with
remaining cheese. Bake, covered, 20
minutes, until mixture is heated through
and cheese is melted; bake uncovered, 10
minutes, until cheese is lightly browned.
Divide evenly among 4 plates and serve.
SERVING (1 1/2 CUPS) PROVIDES: 1/2 Fat,
3 Vegetables, 3 Proteins, 2 Breads.
PER SERVING: 422 Calories, 14 g Total Fat, 5
g Saturated Fat, 56 mg Cholesterol, 503 mg
Sodium, 47 g Total Carbohydrate, 5 g Dietary
Fiber, 29 g Protein, 260 mg Calcium
Recipe from Weight Watchers Slim Ways
Hearty Meals
Zesty Beef Fajitas
*Fajitas are a fun way to "make your own"
dinner. For best results, use a cast-iron skillet
over very high heat.*
Makes 4 servings
10 ounces lean boneless beef sirloin, cut into
1/4" strips
1 teaspoon ground cumin
1/2 teaspoon mild or hot chili powder
1/2 teaspoon freshly ground black pepper
1 medium green bell pepper, seeded and
sliced (1/2" slices)
1 cup Spanish onion slices (1/2" slices)
1/4 cup fresh lime juice
Eight 6" flour tortillas
2 cups finely shredded iceberg lettuce
1 1/2 ounces reduced-fat cheddar cheese,
grated
1 cup salsa
Sprinkle beef on all sides with cumin, chili
powder and black pepper; set aside.
Spray large cast-iron skillet with nonstick
cooking spray; heat. Add bell pepper and
onion; cook over high heat, stirring
constantly, 3 minutes, until vegetables are
lightly browned. Add seasoned beef; cook,
stirring constantly, 3 minutes, until beef is
no longer pink. Add juice; toss to combine.
Wrap tortillas in wax paper; microwave on
High (100% power) 1-2 minutes, until
warm.
To assemble fajitas, place an equal amount
of beef mixture onto center of each warm
tortilla; top each portion of beef with 1/4
cup lettuce, an equal amount of cheese and
2 tablespoons salsa; roll tortillas to
enclose.
SERVING (2 FAJITAS) PROVIDES: 3
Vegetables, 2 1/2 Proteins, 2 Breads.
PER SERVING: 309 Calories, 8 g Total Fat, 3 g
Saturated Fat, 51 mg Cholesterol, 966 mg
Sodium, 34 g Total Carbohydrate, 3 g Dietary
Fiber, 23 g Protein, 191 mg Calcium.
Recipe from Weight Watchers New 365 Day
Menu Cookbook
Yankee Pot Roast
Makes 12 servings
*This robust dish will satisfy the heartiest
appetites; serve it with mashed potatoes
flavored with the plentiful gravy.*
1/2 teaspoon freshly ground black pepper
1/4 teaspoon ground allspice
1/4 teaspoon ground anise seed
1/4 teaspoon ground coriander
One 2-pound 13-ounce boneless lean top or
bottom round beef roast
4 medium onions, coarsely chopped
1 medium celery stalk, coarsely chopped
1/2 medium carrot, coarsely chopped
2 large garlic cloves, peeled
1 teaspoon vegetable oil
3 cups low-sodium beef broth
1/2 cup low-sodium tomato juice
Preheat oven to 450o F. Spray medium
roasting pan with nonstick cooking spray.
In small bowl, combine pepper, allspice,
anise seed and coriander; rub into beef on
all sides. Refrigerate, covered, 15 minutes.
In prepared roasting pan, combine onions,
celery, carrot and garlic; spray lightly with
nonstick cooking spray. Roast vegetable
mixture, stirring once, 10-15 minutes, until
onions are golden brown. Remove vegetable
mixture from oven; set aside. Reduce oven
temperature to 250o F.
In large nonstick skillet, heat oil; add
seasoned beef. Cook over medium heat,
turning as needed, until browned on all
sides. Transfer browned beef to roasting
pan with vegetable mixture; set aside.
To same skillet, add 2 cups of the broth;
cook, scraping up browned bits from
bottom of skillet, 5 minutes, until heated
through and well combined. Pour broth
mixture, remaining 1 cup broth and juice
over beef; bake, covered, basting every 30
minutes with pan juices, 3 hours, until beef
feels tender when pierced with fork or
meat thermometer inserted into center of
beef registers 175o F. Transfer beef to
cutting board; cover to keep warm.
To prepare gravy, place medium sieve over
medium saucepan; strain vegetable mixture
through sieve. Let liquid stand 15-20
minutes, until fat accumulates on top; with
paper towels or large spoon, remove fat.
Transfer solids to blender or food
processor; puree, adding 1 tablespoon
liquid at a time, if necessary, until smooth,
reserving any remaining liquid in saucepan.
Place same sieve over same saucepan;
strain vegetable puree through sieve.
Discard any solids remaining in sieve; bring
gravy to a boil. Reduce heat to low; simmer,
stirring occasionally, 5 minutes, until
flavors are blended.
Meanwhile, thinly slice beef across the
grain. Arrange beef on serving platter; top
with 1 1/2 cups gravy. Serve with
remaining gravy on the side.
SERVING (3 OUNCES BEEF WITH 1/4 CUP
GRAVY) PROVIDES: 1/2 Vegetable, 3
Proteins, 10 Optional Calories.
PER SERVING: 201 Calories, 5 g Total Fat, 2 g
Saturated Fat, 77 mg Cholesterol, 97 mg
Sodium, 4 g Total Carbohydrate, 1 g Dietary
Fiber, 32 g Protein, 14 mg Calcium
Recipe from Weight Watchers Slim Ways
Hearty Meals
Baked Macaroni and Beef
Casserole
*This casserole can be assembled ahead and
baked later; if it's refrigerated, increase
baking time to 30 minutes.*
Makes 4 servings
3 ounces elbow macaroni
8 ounces lean ground beef (10% or less fat)
1/2 cup chopped onion
1/2 cup chopped red bell pepper
1 cup tomato sauce (no salt added)
1/4 cup minced fresh flat-leaf parsley
1/4 teaspoon dried basil
1/4 teaspoon dried thyme leaves
1/4 teaspoon freshly ground black pepper
1 1/2 ounces skim-milk mozzarella cheese,
grated
Preheat oven to 350o F.
In large pot of boiling water, cook
macaroni 8-10 minutes, until tender. Drain,
discarding liquid; set aside.
In large nonstick skillet, cook beef,
stirring to break up meat, 4-5 minutes,
until no longer pink. Remove from heat; set
aside.
Spray medium nonstick skillet with
nonstick cooking spray; heat. Add onion
and bell pepper; cook over medium-high
heat, stirring frequently, 5 minutes, until
vegetables are softened. Add tomato
sauce, parsley, basil, thyme, black pepper
and reserved beef; cook, stirring
frequently, 3 minutes, until heated
through. Remove from heat.
Add cooked macaroni to beef mixture; stir
to combine. Transfer mixture to 1-quart
baking dish; sprinkle evenly with cheese.
Bake 20 minutes, until bubbling and
slightly browned on top.
SERVING (1 1/4 CUPS) PROVIDES: 1 1/2
Vegetables, 2 Proteins, 1 Bread.
PER SERVING: 238 Calories, 8 g Total Fat, 3 g
Saturated Fat, 41 mg Cholesterol, 106 mg
Sodium, 23 g Total Carbohydrate, 2 g Dietary
Fiber, 18 g Protein, 87 mg Calcium.
Recipe from Weight Watchers New 365 Day
Menu Cookbook
Creamy Beef and Noodles
*This is a lighter version of the classic Beef Stroganoff.*
Makes 4 servings
3 ounces wide egg noodles
10 ounces lean boneless beef loin, cut into
1/2" strips
2 medium onions, thinly sliced
2 cups small whole white mushrooms, woody
ends removed
1 tablespoon + 1 teaspoon reduced-calorie
tub margarine
1 tablespoon + 1 teaspoon all-purpose flour
1 cup low-sodium beef broth
1 teaspoon prepared mustard
1/2 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup light sour cream
4 fresh flat-leaf parsley sprigs, to garnish
In large pot of boiling water, cook noodles
5-6 minutes, until tender; drain, discarding
liquid. Set aside; keep warm.
In medium nonstick skillet, cook beef over
medium-high heat, stirring frequently, 3
minutes, until no longer pink. Remove beef
from skillet. Wipe skillet clean; set beef
aside.
Spray same skillet with nonstick cooking
spray; heat. Add onions; cook over medium-
high heat, stirring frequently, 7 minutes,
until golden brown. Add mushrooms; cook,
stirring frequently, 6 minutes, until lightly
browned. Remove vegetables from skillet.
Wipe skillet clean; set vegetables aside.
In same skillet, melt margarine; sprinkle
with flour. Cook over medium-high heat,
stirring constantly, until bubbling.
Continuing to stir, gradually add broth,
mustard, paprika, salt and pepper; cook,
stirring constantly, 4 minutes, until
mixture is thickened. Stir in sour cream.
Return cooked beef, onions and
mushrooms to skillet; stir to coat. Cook,
stirring frequently, until mixture is heated
through.
Divide warm noodles evenly among 4
plates; top each portion of noodles with
one-fourth of the beef mixture. Serve
garnished with parsley.
SERVING (3/4 CUP BEEF MIXTURE, 1/2
CUP NOODLES) PROVIDES: 1/2 Fat, 1 1/2
Vegetables, 2 Proteins, 1 Bread, 35 Optional
Calories.
PER SERVING: 258 Calories, 9 g Total Fat, 3 g
Saturated Fat, 68 mg Cholesterol, 393 mg
Sodium, 24 g Total Carbohydrate, 2 g Dietary
Fiber, 22 g Protein, 27 mg Calcium.
Recipe from Weight Watchers New 365 Day
Menu Cookbook
Easy Spaghetti with Meat Sauce
Makes 6 servings
1 spaghetti squash (2 1/2 to 3 pounds)
1 cup chopped onions
2 cups tomato sauce
12 ounces broiled ground beef, crumbled
1 cup drained canned whole tomatoes
1/2 cup tomato paste
1 teaspoon Italian seasoning
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/8 teaspoon crushed red pepper flakes
Pinch ground black pepper
3 cups cooked spaghetti (hot)
Preheat oven to 350oF.
With tines of a fork, pierce squash in
several places; arrange on baking sheet.
Bake 1 hour, or until tender. Cut squash
into halves lengthwise; remove and discard
seeds. Into medium bowl, scoop out pulp;
set aside. Keep warm.
To prepare sauce, heat large nonstick
skillet sprayed with nonstick cooking
spray over medium heat; add onions. Cook,
stirring frequently, 2-3 minutes, or until
onions are browned.
Add tomato sauce, ground beef, whole
tomatoes, tomato paste, Italian seasoning,
garlic powder, salt, red pepper flakes and
black pepper; stir to mix well. Reduce heat
to low; simmer, covered, stirring
occasionally, 30-60 minutes.
Meanwhile, in large bowl, combine
prepared spaghetti squash and spaghetti;
toss to mix well. Pour sauce over spaghetti
mixture.
EACH SERVING PROVIDES: 4 Vegetables, 2
Proteins, 1 Bread
PER SERVING: 365 Calories, 21 g Protein, 12 g
Fat, 44 g Carbohydrate, 893 mg Sodium, 49 mg
Cholesterol, 4 g Dietary Fiber
Recipe from The Weight Watchers Complete
Cookbook & Program Basics
Goulash
*This brightly colored classic goes well with
noodles or rice, or boiled potatoes. To achieve
the most authentic color and flavor, be sure to
use authentic Hungarian paprika, now widely
available in supermarkets.*
Makes 4 servings
2 teaspoons vegetable oil
3 medium onions, thinly sliced
4 large garlic cloves, minced
15 ounces boneless lean beef loin or round,
cut into 2" cubes
2 tablespoons mild or 1 teaspoon hot
Hungarian paprika
2 cups tomato sauce (no salt added)
1 cup low-sodium beef broth
1/2 teaspoon dried thyme leaves
In large nonstick skillet, heat 1 teaspoon
of the oil; add onions. Cook over medium
heat, stirring frequently, 8-10 minutes,
until onions are golden brown. Stir in
garlic; cook, stirring frequently, 2 minutes.
With slotted spoon, remove onion mixture
from skillet; set aside.
In same skillet, heat remaining 1 teaspoon
oil; add beef. Cook over medium heat,
stirring frequently, 8-10 minutes, until
beef is browned on all sides and cooked
through; reduce heat to low. Sprinkle beef
with paprika; cook, stirring constantly, 2-3
minutes, until beef is evenly coated (do
not burn).
Add tomato sauce, broth, thyme and
reserved onion mixture to beef mixture;
bring liquid to a boil, scraping up browned
bits from bottom of skillet. Reduce heat
to low; simmer, covered, stirring
occasionally, 1 1/2-2 hours, until beef is
very tender. Divide evenly among 4 plates
and serve.
SERVING (1 CUP) PROVIDES: 1/2 Fat, 2 3/4
Vegetables, 3 Proteins, 5 Optional Calories.
PER SERVING: 255 Calories, 9 g Total Fat, 3 g
Saturated Fat, 63 mg Cholesterol, 109 mg
Sodium, 17 g Total Carbohydrate, 3 g Dietary
Fiber, 27 g Protein, 33 mg Calcium
Recipe from Weight Watchers Slim Ways
Hearty Meals
Ground Beef Chili
*Serve this simple chili over rice for an easy and hearty meal.*
Makes 4 servings
1 teaspoon vegetable oil
1 1/2 cups cubed green bell peppers
1 cup chopped onions
2 garlic cloves, minced
1 tablespoon + 1 teaspoon mild or hot chili
powder
1 teaspoon ground cumin
1/4 teaspoon cinnamon
1/4 teaspoon ground red pepper
10 ounces lean ground beef (10% or less fat)
2 cups canned whole Italian tomatoes (no
salt added), drained and chopped
1 bay leaf
1 teaspoon dried oregano leaves
In large saucepan or Dutch oven, heat oil;
add bell peppers and onions. Cook over
medium-high heat, stirring frequently, 5
minutes, until onions are softened. Add
garlic; cook, stirring frequently, 1 minute.
Add chili powder, cumin, cinnamon and
ground red pepper; cook, stirring
constantly, 30 seconds, until vegetables
are well coated.
Add beef to vegetable mixture; cook,
stirring to break up meat, 4-5 minutes,
until no longer pink. Add tomatoes, bay
leaf and oregano; bring mixture to a boil.
Reduce heat to low; simmer, covered, 1 1/2
hours, until mixture is thickened. Remove
and discard bay leaf.
SERVING (1 CUP) PROVIDES: 1/4 Fat, 2 1/4
Vegetables, 2 Proteins.
PER SERVING: 195 Calories, 9 g Total Fat, 3 g
Saturated Fat, 44 mg Cholesterol, 275 mg
Sodium, 14 g Total Carbohydrate, 3 g Dietary
Fiber, 17 g Protein, 67 mg Calcium.
Recipe from Weight Watchers New 365 Day
Menu Cookbook
Ham and Potato Gratin
Makes 4 servings
*We've dressed up a simple and delicious potato
gratin to make an entree that's wonderfully
satisfying. All you need to add is a crisp green
salad, and dinner is ready!*
15 ounces all-purpose potatoes, thinly sliced
7 ounces cooked boneless lean ham, thinly
sliced
3/4 ounce grated Parmesan cheese
2 tablespoons minced fresh flat-leaf parsley
1 tablespoon all-purpose flour
2 teaspoons minced fresh rosemary leaves
1 garlic clove, minced
1/2 teaspoon freshly ground black pepper
1 cup skim milk
Preheat oven to 350o F. Spray 8" square
baking pan with nonstick cooking spray.
Arrange one-third of the potato slices in
prepared pan; top evenly with one half of
the ham, one-third of the cheese, 1
tablespoon of the parsley, 1 1/2 teaspoons
of the flour, one third of the rosemary,
half of the garlic and one third of the
pepper. Repeat layers; top evenly with
remaining potatoes.
Pour milk evenly over potato mixture; with
back of wooden spoon, press mixture down
so that milk penetrates all layers. Sprinkle
evenly with remaining cheese, rosemary
and pepper. Bake, covered, 1 hour; bake,
uncovered, 30 minutes.
Increase oven temperature to 425o F;
bake 15 minutes, until top of mixture is
golden brown. Remove mixture from oven;
let stand 10 minutes. Divide evenly among 4
plates and serve.
SERVING (ONE-FOURTH OF MIXTURE)
PROVIDES: 1/4 Milk, 2 Proteins, 3/4 Bread, 10
Optional Calories.
PER SERVING: 213 Calories, 5 g Total Fat, 2 g
Saturated Fat, 32 mg Cholesterol, 735 mg
Sodium, 25 g Total Carbohydrate, 2 g Dietary
Fiber, 17 g Protein, 167 mg Calcium
Recipe from Weight Watchers Slim Ways
Hearty Meals
Honey-Mustard Pork Chops
*If you like, you can liquefy the honey in a microwave. Place in a small, microwavable bowl
and microwave on 25% power for 30 seconds.*
Makes 4 Servings
1 tablespoon + 1 teaspoon honey
1/4 cup Dijon mustard
1 teaspoon cider vinegar or wine vinegar
Salt and freshly ground black pepper to
taste
Four 5-ounce loin pork chops, 1" thick (with
bone)
To prepare marinade, in small saucepan
heat honey over low heat until it liquefies.
Add mustard, vinegar, salt and pepper;
blend completely and cool to room
temperature.
Place pork chops in a gallon-size sealable
plastic bag. Pour marinade over chops. Seal
bag, squeezing out air; turn bag to coat
chops. Refrigerate overnight, turning bag
occasionally.
Preheat broiler. Remove chops from
refrigerator 30 minutes before broiling.
Drain and discard marinade.
Broil on rack, close to heat source, until
done, about 6-7 minutes per side.
EACH SERVING (3 ounces) PROVIDES: 3
Proteins, 20 Optional Calories
PER SERVING: 218 Calories, 24 g Protein, 9 g
Fat, 8 g Carbohydrate, 505 mg Sodium, 67 mg
Cholesterol, 0 g Dietary Fiber
Recipe from The Weight Watchers Complete
Cookbook & Program Basics
Toad In A Hole
Makes 4 servings
8 ounces cooked reduced-fat pork sausage
links, cut into 12 equal pieces
2 medium onions, minced
1 cup minus 1 tablespoon all-purpose flour
1 teaspoon double-acting baking powder
1/2 teaspoon salt
3/4 cup skim milk
1/3 cup fat-free egg substitute
1 egg, beaten
Preheat oven to 425o F. Spray 9" round
baking dish with nonstick cooking spray.
Arrange sausages in a single layer in
prepared baking dish; set aside.
Spray medium nonstick skillet with
nonstick cooking spray; heat. Add onions;
cook over medium heat, stirring
frequently, 8-10 minutes, until onions are
golden brown. Transfer half the onions to
baking dish with sausages; set remaining
onions aside.
Into medium bowl, sift flour, baking
powder and salt; make a well in center of
flour mixture.
In small bowl, combine milk, egg substitute
and egg; pour into well. With wire whisk,
stir milk mixture, slowly incorporating
flour mixture, until flour is evenly
moistened and mixture forms a smooth
dough. Stir in reserved cooked onions;
pour over sausage mixture. Bake 30-35
minutes, until puffed and well browned.
Divide evenly among 4 plates and serve
immediately.
SERVING (ONE-FOURTH OF MIXTURE)
PROVIDES: 1/2 Vegetable, 2 1/2 Proteins, 1
1/4 Breads, 15 Optional Calories.
PER SERVING: 235 Calories, 4 g Total Fat, 1 g
Saturated Fat, 73 mg Cholesterol, 848 mg
Sodium, 33 g Total Carbohydrate, 1 g Dietary
Fiber, 17 g Protein, 152 mg Calcium
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