weight_watchers

Weight Watchers Recipes

Picnic Basket Crostini~2 Points Per serving

recipe: snacks
picnic basket crostini
       Prep Time | 15 min
Cook Time | 10 min
Level of Difficulty | Easy

snacks | Nibble on this tasty, easy-to-tote snack at your next picnic or 
poolside party.

Ingredients

8 serving(s) cooking spray, enough to coat baking sheet and bread
10 oz French baguette bread, cut into 24 half-inch-thick slices
6 piece(s) Progresso Marinated Artichoke Hearts, or other brand, drained
4 medium plum tomatoes, finely chopped
1 tbsp basil, fresh, chopped
8 medium olive(s), black, chopped
2 tbsp olive oil

Instructions

Preheat oven to 325�F. Coat a cookie sheet with cooking spray.

Place bread slices on cookie sheet and lightly coat with cooking spray. Bake 
until lightly browned and crisp, about 10 minutes. Place bread slices on a 
wire rack; cool completely.

Meanwhile, in a medium bowl combine artichoke hearts, tomatoes, basil, 
olives and olive oil; mix well. Spread about 1 tablespoon of artichoke 
mixture over each bread slice and serve. Yields 2 crostini per serving. 
(Note: If taking the crostini for a picnic, pack the artichoke mixture and 
bread slices in separate containers and store the topping in a cooler packed 
with ice.)

POINTS

Serves | 12
POINTS per serving | 2

Spinich, tomato and Feta Pizza~
7 points per serving

Frozen Cappiccino Pie~
9 points per serving

recipe: cakes
frozen cappuccino pie
       Prep Time | 20 min
Cook Time |   min
Level of Difficulty | Easy

cakes | On a hot summer night, this refreshing pie is the perfect way to 
cool down without spending lots of POINTS.

Ingredients

8 oz light cream cheese, softened
28 tbsp fat-free sweetened condensed milk, equal to 14 oz can
6 tbsp lite chocolate syrup
1 tbsp decaffeinated instant coffee
1 tbsp water, hot
1 1/2 cup(s) lite whipped topping
6 oz Keebler Hershey's Chocolate Ready Pie Crust, or other brand (9-inch)

Please note if you use F F Cream cheese and F F Cool Whip you will save more 
on points

Instructions

Beat cream cheese with an electric mixer on medium speed until fluffy, about 
3 minutes. Add condensed milk and 1/4 cup of chocolate syrup; beat on low 
speed until well blended.

In a separate bowl, dissolve coffee powder in hot water; stir into cream 
cheese mixture. Fold in whipped topping, pour mixture into crust, cover and 
freeze overnight.

For best results, let pie stand in the refrigerator for about 15 minutes 
before serving. Then drizzle with remaining 2 tablespoons chocolate syrup 
before slicing into 8 pieces.

POINTS

Serves | 8
POINTS per serving | 9

Corn Dogs~ 5 points per serving

main meals | Corn dogs are the ultimate summertime "junk" food. Ours have 
nearly half the usual boardwalk vendor POINTS.

Ingredients

11 1/2 oz Pillsbury Cornbread Twist(s), or similar item (refrigerated, 
canned)
8 tsp mustard, spicy, brown
8 average fat-free beef and pork hot dog(s)
2 large egg white(s), whisked
1/3 cup(s) seasoned bread crumbs

Instructions

Preheat oven to 375�F. Coat a large baking sheet with cooking spray.

Unroll cornbread twists and separate into 8 equal pieces using dough 
perforations as a guide (each piece will contain 2 cornbread twists). Pinch 
together the existing perforations between twists to make 8 solid pieces. 
Roll each piece into a 4 X 5-inch rectangle.

Spread 1 teaspoon mustard on each rectangle. Place hot dogs on rectangles, 
roll up and pinch the ends in to seal.

Place egg whites and bread crumbs in separate shallow dishes. Roll corn dogs 
first in egg whites, then in bread crumbs, turning to coat. Transfer corn 
dogs to prepared baking sheet. Bake until golden brown, about 25 minutes.

Chef Tips

We Renovated Corn Dogs by:

Coating the corn dogs with egg whites and bread crumbs for a POINTS-friendly 
crisp texture.

Using fat-free hot dogs instead of the regular variety.

Baking instead of deep frying.

POINTS

Serves | 8
POINTS per serving | 5

Roasted Pepper & Onion Steaks~
5 1/2 points per serving

Peppered Beef with Pasta~
7 points per serving

Low Fat Broccoli and Cheese Casserole
3 points

Crispy Cajun Chicken
5 points

Crispy Cajun Chicken

Recipe By     :Sandra Woodruff, RD
Serving Size  : 8     Preparation Time :0:00
Categories    :

Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  8                     skinless chicken breast halves with bones -- (6
ounces each)
  1 1/4           cups  nonfat or low-fat buttermilk or yogurt
              Coating:
  5               cups  corn flakes
  1         tablespoon  ground paprika
  2       - 3 teaspoons  Cajun seasoning

Rinse the chicken, and pat it dry with paper towels.  Place the chicken in a
shallow nonmetal dish, and pour the buttermilk or yogurt over the chicken.
Turn the pieces to coat, cover, and refrigerate for several hours or
overnight.

To make the  coating, place the corn flakes in a blender or food processor,
and process into crumbs.  You should have about 1 1/4 cups of crumbs.
(Adjust the amount if necessary.)

Combine the corn flake crumbs, paprika, and Cajun seasoning in a small
plastic bag.  Close the bag, and shake well to mix.

Remove 2 pieces of chicken from the buttermilk, place in the coating bag,
and shake to coat evenly.  Repeat with the remaining chicken.

Coat a large baking sheet with nonstick cooking spray, and arrange the
chicken on the pan.  Lightly spray each piece of chicken with nonstick
cooking spray, and bake at 400 for 50 minutes, or until the meat is tender
and the juices run clear when the chicken is pierced.  Serve hot.

Nutritional Facts (Per Serving)
Calories: 207     Fat:  3.2g     Protein: 28g     Cholesterol: 72mg
Fiber: 0.4g     Sodium: 285mg.

Chicken in Cherry Sauce
3 points

Chicken with Cherry Sauce

Recipe By     :
Serving Size  : 4     Preparation Time :0:00
Categories    :

Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4                     skinless boneless chicken breast halves -- (12
ounces total)
                        ground nutmeg
     1/3           cup  reduced-sodium chicken broth
     1/3           cup  unsweetened pineapple juice
  2          teaspoons  cornstarch
  1           teaspoon  brown sugar
  1               dash  pepper
     1/4           cup  dried tart red cherries or golden raisins --
coarsely chopped

This slightly sweet sauce is bursting with flavor from dried tart red
cherries. Look for them in your grocer's produce area or on the shelf with
the other dried fruits.

Rinse chicken; pat dry with paper towels.  Sprinkle lightly with nutmeg.
Place chicken, boned side up, on the unheated rack of a broiler pan.
Broil 4 to 5 inches from heat for 7 minutes.  Turn chicken over; broil for
5 to 8 more minutes or until chicken is tender and no longer pink.
Meanwhile, for sauce, in a small saucepan combine chicken broth, pineapple
juice, cornstarch, brown sugar, and pepper.  Mix well.  Cook and stir over
medium heat till thickened and bubbly.  Stir in cherries or raisins.  Cook
and stir for 2 minutes more.  Serve chicken with cherry sauce.

POINTS: 3.  Makes 4 servings.

PER SERVING:  137 Calories, 2 gm. Total Fat, 1 gm. Saturated Fat, 45 mg.
Cholesterol, 74 mg. Sodium, 11 gm. Total Carbohydrate, 0 gm. Dietary
Fiber, 17 gm. Protein

Apple Thyme Chicken
3 Points

Apple and Thyme Chicken

2 whole boneless and skinless chicken breasts, about 1/2 pound (225 g) each,
halved and all traces of fat removed
butter-flavored cooking spray
salt (optional) and freshly ground pepper to taste
1 medium Granny Smith or other tart green apple, cored and thinly sliced
1 shallot, minced
1 tablespoon (15 ml) fresh thyme leaves or 1 teaspoon (5 ml) crushed dried
thyme
1/4 cup (59 ml) balsamic vinegar
fresh thyme sprigs for garnish

Preheat oven to 375�F (190� C). Rinse chicken breasts and pat dry with paper
towels. Lightly spray a baking dish with cooking spray.
Sprinkle chicken breasts with salt (if using) and pepper. Place in a single
layer in the prepared baking dish.
Arrange apple slices over and around chicken breasts. Sprinkle with shallot
and thyme leaves; pour on the balsamic vinegar.
Bake for 15 to 20 minutes, until chicken is opaque throughout (cut to test).
Arrange cooked breasts on a platter and spoon apples and cooking juices on
top. Garnish with thyme sprigs, if desired. Serve at once.
(makes 4 servings)

Per Serving: 163 calories (9% calories from fat), 27 g protein, 2 g total
fat
(0.4 g saturated fat), 9 g carbohydrate, 1 g dietary fiber, 66 mg
cholesterol, 78 mg sodium
Exchanges: 3 very lean meat, 1 carbohydrate (1 fruit)

Baked Chicken Parmesan
4 points

Baked Chicken Parmesan
Source:  DiabeticGourmet.com

Servings: 6

Ingredients

Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible
fat removed

Directions

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and
slightly smaller cooling rack with vegetable oil spray. Put rack on baking
sheet. Set aside.

In a food processor or blender, process bread into fine crumbs. Pour into a
shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into
crumbs.

Pour buttermilk into a shallow bowl.

Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk,
shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put
chicken on cooling rack. Spray each breast with vegetable oil spray.

Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Calories: 209
Protein: 38 g
Sodium: 303 mg
Cholesterol: 68 mg
Fat: 1 g
Carbohydrates: 11 g
Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat

Chili Party Dip
1 Point

Chunky Veggie Dip
1 Point

Dill Cucumber Dip
1 Point

7 Layer Mexican Dip
1 Point

Spicy Cajun Dip
1 point

Mini Chocolate Cheesecakes
1 Point

mini chocolate cheesecakes 
       Prep Time | 10 min
Cook Time | 20 min
Level of Difficulty | Easy

cakes | Chocolate, sweetened cheese, creamy topping � who could resist? There's no need to since these cakes are just 1 POINTS each.

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Ingredients

10 piece(s) chocolate wafer(s), crumbled
1 1/2 cup(s) fat-free cottage cheese
1/4 cup(s) unsweetened cocoa
1/4 cup(s) sugar
1 tsp vanilla extract
3 medium egg white(s)
3 tbsp cornstarch
1/2 cup(s) lite whipped topping

Instructions

Preheat oven to 350�F. Coat 12 muffin cups with cooking spray; divide wafer crumbs among cups.

Cream cottage cheese in a food processor until fluffy, about 1 minute. Add remaining ingredients, except whipped topping, and process until smooth, about 30 seconds more. If you do not have a food processor, this can be done with an electric mixer although the final product will not be as smooth and creamy.

Divide batter among muffin cups. Bake until firm, about 20 minutes; cool completely. Trace each muffin cup with a knife to loosen cheesecakes, remove from muffin cups and garnish each with 2 teaspoons of whipped topping. Yields one 3-inch cheesecake per serving.

POINTS

Serves | 12
POINTS per serving | 1

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