Saturday, January 16, 2016

Weight Watchers - Week Six

Here is this week's pick for suggested Weight Watchers friendly entrees.  If you aren't a part of the Weight Watcher program, these meals should also work well for you, being relatively low in calories, fat and sugar.  I want to start featuring only recipes that one of us have made, although I can't guarantee that will be the case.  I have gone back and tried some of the recipes I have featured after the fact, and although most of them are winners, there are several that were disappointing.  Please give me feedback if you try any of them, especially if you modify them.

Hamburger Gravy - 7 points (add 2 cups frozen mixed veggies, use fat free soup, serving size is 1/4 recipe). Be sure and cook long enough for the frozen veggies to get done, and you may need to add a little water.  Serve over 1/2 cup of rice or egg noodles, 3/4 cup of boiled potatoes (3 points each), or a slice of bread (2 points).  Add-ons for family could be bread, additional veggies and/or dessert.

Baked Ham -2 points (3 oz serving).  Lean ham is very low in points and can add lots of flavor to an omelet, scrambled eggs, a sandwich, etc.  I bought a shank portion half a ham yesterday for $1.79 a pound.  Some of that weight is bone, but I like to use that for cooking beans or as a soup base.  If you don't want to buy the larger amount, get a ham steak and heat it in a skillet with a little Pam.  Serve with a baked sweet potato (3 points for one small one) and roasted veggies prepared with a quick spray of Pam instead of added oil ( add 2 tsp. of olive oil per serving for 3 added points and more taste). I slice the leftover ham and package in about 6 oz. packages, then put them all in a large freezer-safe container and freeze.  Makes it really easy to grab what you need for a quick meal. Add-ons for family could be potato salad, cole slaw, bread and/or dessert.

Roasted Chicken - 3 points (3 oz of mixed dark and white meat without skin).  All white meat would be slightly less and all dark meat would be slightly more.  Roast your own, cook in a slow cooker, or buy one already cooked (Costco has the best and least expensive).  Serve with a salad with a reduced fat dressing (2 points), and Stovetop prepared stuffing mix (3 points for 1/4 pouch) or a  baked or boiled potato (4 points for one small) with 1 teaspoon butter or 2 tablespoons reduced fat sour cream or feta cheese (2 points). The leftover chicken is also useful as a base for a number of other meals, and don't throw away the bones and scraps.  Use them to make your own chicken broth. Add-ons for family could be biscuits, dinner rolls or other bread, and/or dessert.

Salmon Patties - 4 points (1/8 recipe).  Beat 2 eggs well, and add chopped onions. chopped green pepper (optional), 1 cup bread crumbs, salt and pepper and mix well.  Drain an 8-oz can of salmon and add to the mixture, mixing well.  Form into 8 patties (if the patties won't stay together, add more bread crumbs.  It also helps to let the mixture sit for a few minutes to let the crumbs absorb the liquid.  Fry in 2 tablespoons of oil until brown on both sides and set in the middle.  Subtract one point if you fry with only a little Pam.  Serve with 1/2 cup of mashed potatoes (4 points), and a salad or side veggie dish. (These patties are also good cold in sandwiches.) Add-ons for family could be bread and/or dessert.

Southwestern Stuffed Peppers - 8 points (1 whole pepper). To get this point count, use only 4 teaspoons oil in recipe and sprinkle 1/4 oz of sharp cheddar on each pepper half.  If you have never tried quinoa, you should.  It is a good source of protein and can pretty much be used interchangeably with rice. Add-ons for family could be a side dish of meat, bread and/or dessert.

Pasta e Fagioli -  8 points (1/8 recipe, use 1/2 amount of pasta).  This recipe calls for it to be cooked on the stove top, but it could easily be made in a slow cooker. To make in slow cooker, saute the garlic as specified and then add everything to slow cooker except pasta and cook on low 6-8 hours or on high 3-4 hours.  Add 1/2 oz Parmesan cheese to your serving for an additional 2 points.  Add-ons for family could be crusty bread and/or dessert.

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