healthyrecipesfromweightwatchers2008

HEALTHY RECIPES FROM WEIGHT WATCHERS

Butternut Hash Browns

PER SERVING (about 1 cup, entire recipe): 85 calories, 1g fat, 162mg sodium, 20g carbs, 3g fiber, 5g sugars, 2g protein -- POINTS® value 1*

These are too good topped with ketchup... Mmmmmm!

You don't need any fancy equipment to quickly shred your squash. A basic potato or veggie shredder will do the trick. Just peel a small squash, deseed it, and run it thru the shredder.

Ingredients:1 heaping cup shredded butternut squash2 tbsp. chopped onion1/4 tsp. onion powder1/4 tsp. garlic powderdash ground cumindash saltdash pepperadditional salt and p epper, to tasteOptional toppings: ketchup, salsa, hot sauce

Directions:Spread the shredded squash out between 2 layers of paper towels. Press down to absorb as much of the moisture from the squash as possible. Repeat if necessary, until no more water can be removed.

Toss squash shreds with onion, onion powder, garlic powder, cumin, salt and pepper. Bring a small to medium pan sprayed generously with nonstick spray (a 1 to 2 second spray) to high heat. Add mixture to the pan and cook for 2 minutes. Flip shreds with a spatula and cook for another 2 minutes or so (until mixture is thoroughly cooked and browned). Season to taste with more salt and pepper. If you like, top off with one or more of the optional toppings (everything tastes good topped with these things!). Enjoy!

MAKES 1 SERVING

Oven-Baked Omelet

PER SERVING (1 huge piece, 1/4th of dish): 140 calories, 3g fat, 387mg sodium, 9g carbs, 1g fiber, 5g sugars, 18g protein -- POINTS® value 3*

Make it at night, and then have a great protein-packed breakfast ready in seconds in the morning (just heat 'n eat!)...

Ingredients:2 cups fat-free liquid egg substitute (like Egg Beaters)1/2 cup fat-free milk1/2 cup reduced-fat shredded cheese (any flavor)1 cup sliced bell peppers (any color)1 cup sliced mushrooms1/2 cup sliced tomatoes1/2 cup sliced onions1 tbsp. reduced-fat parmesan-style grated topping3/4 tsp. garlic powder1/8 tsp. black pepperOptional topping s: ketchup, salsa, hot sauce

Directions:Preheat oven to 375 degrees.

Into a deep, round casserole dish (about 9 inches wide) sprayed with nonstick spray, pour egg substitute and milk. Add shredded cheese, tomatoes, garlic powder, and black pepper. Mix well, and then set aside.

Bring a large pan sprayed with nonstick spray (butter-flavored spray if you have it) to high heat. Stirring occasionally, cook peppers, onions, and mushrooms for 2 minutes (just long enough to brown the outsides). Add veggies to the casserole dish, and mix well.

Place dish in the oven and cook for 30 minutes. Next, carefully remove the dish from the oven and evenly cover with parm-style topping. Return it to the oven, and cook for 20 - 25 minutes longer (until the top has puffed and is firm). Allow to cool slightly

before cutting. Then, if you like, finish off with the optional ingredients (or any of your favorite omelet toppers!).

MAKES 4 SERVINGS

Yummy Sandwich Recipes for Sandwich Lovers

Barbecued Turkey Joes

main meals

POINTS® Value: 6Servings: 4Preparation Time: 10 minCooking Time: 15 minLevel of Difficulty: Easy

Use extra-lean ground turkey to help keep the fat down in this zesty, quick-cooking sandwich. Opt for a tangy barbecue sauce for extra flavor.

Ingredients 1 pound lean ground turkey 1/2 medium bell pepper(s), chopped 1/2 medium sweet red pepper(s), chopped 1/2 medium onion(s), chopped 1/8 tsp cayenne pepper 1 cup barbecue sauce 4 medium mixed-grain hamburger roll(s), sliced in half

Instructions

Brown turkey in a nonstick skillet coated with cooking spray, about 8 to 10 minutes. Drain off liquid. Add peppers and onion and cook until tender, about 3 minutes.

Add barbecue sauce and cayenne pepper; heat thoroughly, stirring frequently, about 2 minutes. Top bottom half of buns with turkey mixture; cover with top half of bun and serve.

Chicken Parmigiana Sandwich

sandwiches


Our "You won't believe you're on a diet" recipe series concludes with this Italian classic.

Ingredients 1/4 cup fat-free Italian salad dressing 1/3 cup seasoned bread crumbs 1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces 1/2 cup canned tomato sauce 1/4 cup part-skim mozzarella cheese, shredded 8 slices reduced-calorie bread, Italian-style, toasted

Instructions

Preheat oven to 400°F. Coat a baking pan with cooking spray.

Place Italian dressing and bread crumbs in separate shallow bowls. Dip chicken in dressing and turn to coat; dip chicken in bread crumbs and turn to coat.

Place chicken in prepared pan and bake for 15 minutes. Top with tomato sauce and cheese and bake until chicken is no longer pink, about 10 minutes more.

Place each chicken breast on 1 slice of bread; top with remaining slices of bread and serve.

Curried Chicken Salad Sandwiches

sandwiches


Leave leftover salad in the fridge to make these very filling sandwiches another day. Or place a scoop of it over a plate of mixed greens for a lighter lunch or dinner.

Ingredients 3 Tbsp curry powder 1 cup fat-free mayonnaise 1/4 cup chutney 1 tsp table salt 1 pound chicken breast, cooked, skinless, cubed 1 medium apple(s), cored and cubed 1 medium pear(s), cored and cubed 2 medium celery, stalks, diced 1/4 cup raisins 12 piece lettuce 12 slice reduced-calorie wheat bread, toasted

Instructions

In a small skillet over low heat, toast curry powder until fragrant.

Combine curry powder, mayonnaise, chutney and salt in a small bowl. In a separate, large bowl, toss chicken, apple, pear, celery and raisins. Add mayonnaise mixture and combine.

Place a piece of lettuce on each of 6 slices of bread, divide chicken salad (about 1 cup per serving) among them, cover with second piece of bread and serve.

Grilled Chicken Sandwich with Chipotle Mayonnaise

sandwiches


Spice lovers unite! This sandwich hits the spot when you're in the mood for some heat. To turn it down a notch, simply adjust the amount of the chipotle.

Ingredients 1 pound uncooked boneless, skinless chicken breast, thinly sliced 1/8 tsp table salt, or to taste 1/8 tsp black pepper, or to taste 1 oz canned chipotle peppers, or one pepper, finely chopped 2 Tbsp reduced-calorie mayonnaise 1 cup mixed greens 8 slice high-fiber bread 1 medium tomato(es), sliced

Instructions

Heat grill pan on high heat. Season chicken with salt and pepper. Cook chicken in pan, turning once, until cooked through, 5 minutes.

Combine chipotle and mayonnaise. Divide greens among 4 slices bread. Divide tomato slices on top of greens. Place chicken on top of

tomatoes. Spread remaining four bread slices with about 2 teaspoons chipotle mayonnaise each. Cover with

remaining bread.

Double Turkey Club Sandwich

light meals


Omitting mayo from typical deli fare doesn't mean you can't give your sandwich a flavor boost. Try green-tomato chutney with grilled cheese and low-fat versions of ranch dressing with chicken.

Ingredients 3 tsp diet thousand island salad dressing 3 slice pumpernickel bread 2 slices cooked crisp turkey bacon 2 slice deli-sliced turkey 1/2 medium tomato(es), thinly sliced 1/4 cup romaine lettuce, or 4 leaves

Instructions

Spread dressing on each slice of bread.

Break bacon to fit on 1 slice and arrange turkey on another. Tope each with tomatoes and lettuce leaves.

Stack sandwich layers and top with third slice of bread. Cut in quarters on a diagonal and skewer with toothpicks.

Southwestern Turkey Sandwich

sandwiches


Our lime-cilantro mayo turns an ordinary turkey sandwich into something spectacular. Turn it into a tangy salad dressing by thinning it out with some buttermilk.

Ingredients 1/4 cup reduced-calorie mayonnaise 2 Tbsp cilantro, fresh, chopped 1/2 tsp lime zest 2 tsp fresh lime juice 1/2 tsp ground cumin 1/8 tsp ground red pepper 8 slice mixed-grain bread 8 oz deli-sliced turkey, smoked-variety 8 piece lettuce 1/4 tsp table salt 2 medium tomato(es), thinly sliced

Instructions

Combine mayonnaise, cilantro, lime zest and juice, cumin, salt and pepper together in a small bowl.

Spread 1 tablespoon of the mayonnaise mixture on each of 4 slices of bread. Layer each with 2 ounces of turkey, 2 lettuce leaves and a few tomato slices. Cover with remaining bread slices and serve.

Fried" Fish Sandwich

sandwiches

Was POINTS® Value: 11Now POINTS® Value: 6Servings: 4Preparation Time: 15 minCooking Time: 20 minLevel of Difficulty: Easy

A dream come true: Crispy-coated fish fillets that are baked, not fried. To add a tangy tartar sauce, whisk together fat-free mayonnaise and pickle relish.

Ingredients 1 sprays olive oil cooking spray, or enough to coat pan and fish 1/2 cup seasoned bread crumbs, Italian-style 1 1/4 pound lingcod fillet(s), four 5 oz pieces 1/4 cup Dijon mustard 4 medium mixed-grain hamburger roll(s) 8 piece lettuce 1 small tomato(es), sliced

Instructions

Preheat oven to 400ºF. Coat a large baking sheet with olive oil cooking spray.

Place bread crumbs in a shallow dish. Coat both sides of each cod fillet with mustard and then turn fish in bread crumbs to coat. Arrange fillets on baking sheet and spray surface with cooking spray. Bake until fish is fork-tender and coating is golden brown, about 20 minutes.

Place fish on rolls and top each with 2 lettuce leaves and 1/4 of tomato slices.

Chef Tips We renovated Fried Fish Fillets by: o Baking the fish fillets instead of deep frying them.o Using mustard instead of egg to coat the fillets before dredging them in bread crumbs.o Serving the fish on more nutritious mixed-grain rolls instead of the plain white flour variety.

Lemon-Pepper Tuna Sandwich

light meals


Jazz up those brown-bag lunches with our unique twist on an old standby. Your taste buds will be grateful.

Ingredients 6 oz water-packed tuna fish, drained 2 Tbsp reduced-calorie mayonnaise 1 tsp lemon zest

1 Tbsp fresh lemon juice 1/2 tsp black pepper 1/2 small carrot(s), grated 2 Tbsp parsley, fresh, chopped 1 medium shallot(s), minced 4 slice reduced-calorie wheat bread, toasted 1/4 cup arugula, about 6 leaves

Instructions

Combine tuna, mayonnaise, lemon zest and juice, pepper, carrot, parsley and shallot in a small bowl; mix well.

Layer 2 slices of bread with 3 arugula leaves each and top each with about 1/2 cup of tuna salad; top with remaining bread slices and serve. Yields 1 sandwich per serving.

Shrimp and Mango Salad Pitas

light meals

POINTS® Value: 3Servings: 4Preparation Time: 10 minCooking Time: 5 minLevel of Difficulty: Moderate

Serve this summery sandwich with a tall glass of sun tea: Fill a glass jar with water and add tea bags - use one tea bag per cup of water. Cap the jar and place it in the sun for an hour or two. Chill with ice cubes and add a twist of lemon juice.

Ingredients 1 tsp olive oil 3 medium scallion(s), sliced 2 tsp ginger root, grated 1 medium garlic clove(s), minced 1/2 cup light coconut milk 1/4 pound cooked shrimp, peeled and deveined 1 medium mango(es), chopped 3 medium celery, stalks, sliced 1 medium sweet red pepper(s), seeded and chopped 4 small wheat pita(s), halved

Instructions

In a large nonstick skillet, heat oil.

Sauté scallions, gingerroot and garlic until fragrant, about 1 minute. Stir in coconut milk and transfer to a medium bowl. Stir in shrimp, mango, celery and pepper. Refrigerate, covered, until flavors are blended, about 3

hours. Spoon shrimp salad into pitas.

Egg Salad Sandwich

sandwiches


This egg salad cuts the fat content, not the flavor, by using spiced-up, fat-free mayonnaise and just two yolks of the four eggs.

Ingredients 4 large egg white(s), hard-boiled and chopped 2 large egg yolk(s), hard-boiled and chopped 2 1/2 Tbsp fat-free mayonnaise 1/8 tsp table salt, or to taste 1/8 tsp black pepper, or to taste 1 1/2 Tbsp parsley, or dill, chopped 1 tsp Dijon mustard 1 1/2 Tbsp red onion(s) 4 slice pumpernickel bread 4 piece lettuce

Instructions

In a bowl, combine egg whites and yolks, mayonnaise, salt, pepper, parsley, mustard and onion.

Divide salad between 2 slices of bread, top each with two lettuce leaves and cover each with second slice of bread.

Grilled Brie and Apple Sandwiches

sandwiches


A sophisticated version of a grilled cheese sandwich, this rendition ups the health quotient by adding apples and onions and cutting back on cheese.

Ingredients 1/2 medium onion(s), Vidalia, or other sweet onion, thinly sliced 1/4 cup apple cider, or apple juice 4 medium slice sourdough bread 1 small Granny Smith apple(s), or 1/2 medium, thinly sliced 2 oz brie cheese, thinly sliced

Instructions

Spray a large, nonstick skillet with cooking spray. Place pan over medium-high heat and add onions. Sauté until soft and golden brown, adding cider as needed to prevent burning.

Lay 2 slices of bread on a clean surface and divide apple slices, Brie and caramelized onions among them. Cover each with a second piece of bread.

Spray skillet again and set over medium heat. Grill sandwiches until cheese melts and bread browns. Cut into halves and serve hot.

Grilled Vegetable Sandwich

light meals


If you prefer not to use the broiler, you can grill these vegetables in a grill pan for 9 minutes over high heat.

Ingredients 1 small zucchini, quartered lengthwise 1 medium summer squash, quartered lengthwise 6 small portobello mushroom(s), (equivalent to 1 cup), sliced 7 oz canned pimento, rinsed and drained 1 Tbsp reduced-calorie mayonnaise 1/2 Tbsp ground oregano 1/2 Tbsp dried thyme 1 medium garlic clove(s), peeled 10 oz pizza crust 4 slice provolone cheese

Instructions

Preheat broiler. Arrange zucchini, squash and mushroom in a single layer on a baking sheet and spray with cooking spray. Broil until well-browned, about 9 minutes. Remove and set vegetables aside. Reduce oven temperature to 450°F (230°C).

Purée roasted red peppers, mayonnaise, oregano, thyme and garlic in a food processor. Place half of crust on baking sheet. Spread roasted red pepper purée over it and layer with

vegetables, then cheese. Top with other half. Bake until cheese melts and sandwich is heated through, about 5 minutes. Cut into 6 wedges and

serve.

BREAKFAST FOR DINNER!!

Huevos Rancheros Omelets

main meals


Start your weekend off right with a hearty brunch omelet of eggs, beans and cheese.

Ingredients 1 small onion(s), chopped (about 1 cup) 1 sprays cooking spray 1/2 cup fat-free canned refried beans 1/2 tsp ground cumin 4 large egg white(s) 2 large egg(s) 2 Tbsp fat-free skim milk 1/4 tsp table salt 1/8 tsp black pepper 1/2 tsp olive oil, divided 20 items baked low-fat tortilla chips, coarsely crushed and divided 1/3 cup shredded reduced-fat Monterey Jack cheese 1/4 cup green chili sauce 2 Tbsp cilantro, chopped

Instructions

Cook onion in a large nonstick skillet coated with cooking spray over medium-high heat about 4 minutes or until tender. Add beans and cumin; cook about 4 minutes or until thoroughly heated. Set aside and keep warm.

Combine egg whites and next four ingredients in a bowl; stir well with a whisk. Heat 1⁄4 teaspoon oil in a small nonstick skillet over medium heat. Pour half of egg mixture into pan. Cook 5 minutes; flip omelet. Spread half of bean mixture onto half of omelet. Sprinkle with 1⁄4 cup chips and half of cheese. Carefully loosen with a spatula; fold in half. Cook 2 minutes. Slide onto a plate. Spoon half of chile sauce and 1 tablespoon cilantro on omelet. Repeat procedure with remaining 1⁄4 teaspoon oil and remaining ingredients. Serve immediately. Yield: 4 servings (serving size: half of omelet).

Bacon, Egg and Hash Brown Stacks

breakfast


This is a nice twist on the usual potato and egg breakfast. Leave an extra "stack" in the refrigerator for a quick, microwave-reheatable meal.

Ingredients 2 sprays cooking spray 4 frozen hash brown potato patty, prepared without fat 2 large egg(s) 3 large egg white(s) 3 oz Canadian-style bacon, finely chopped 1 Tbsp scallion(s), minced, green part only 1/8 tsp hot pepper sauce, optional 1/8 tsp table salt, or to taste 1/8 tsp black pepper, or to taste 8 tsp ketchup, hot and spicy variety (optional)

Instructions

Coat a large nonstick skillet with cooking spray. Place hash brown patties in skillet; cook over medium heat on first side until golden brown, about 7 to 9 minutes. Flip patties; cook until golden brown on second side, about 5 minutes more.

Meanwhile, coat a second large nonstick skillet with cooking spray; heat over medium-low heat. In a large bowl, beat together eggs, egg whites, bacon, scallion, hot pepper sauce, salt and pepper; pour into prepared skillet and then increase heat to medium. Let eggs partially set and then scramble using a spatula. When eggs are set, but slightly glossy, remove from heat; cover to keep warm until hash browns are finished cooking.

To assemble stacks, place 1 hash brown patty on each of 4 plates. Top each with 1/4 of egg mixture and serve with 2 teaspoons of ketchup. Season to taste with salt and pepper, if desired. Yields 1 stack per serving.

Scrambled Eggs and Cheese Pizza

breakfast

POINTS® Value: 5Servings: 8Preparation Time: 15 min

Cooking Time: 20 minLevel of Difficulty: Easy

For an easy, egg-ceptional brunch, whip up our breakfast pizza. You'll love it as is or dressed up with your favorite vegetable toppings.

Ingredients 1 Tbsp all-purpose flour 16 oz frozen pizza crust dough, thawed 1 sprays cooking spray 1 1/2 cup fat-free egg substitute 1/2 cup fat-free skim milk 1/2 cup low-fat shredded cheddar cheese 2 oz ham, lean only, diced

Instructions

Preheat oven to 375ºF.

Sprinkle flour onto a clean, flat surface and roll out pizza dough into a 13-inch circle; lay dough on a baking sheet or stone. Build up edges of dough to make a crust and then prick dough generously with tines of a fork; bake until light brown, about 15 minutes.

While crust is baking, coat a nonstick skillet with cooking spray and heat over medium heat. Beat egg substitute and milk together in a large bowl; pour into skillet and scramble.

Placed scrambled eggs on pizza crust and sprinkle with cheese and ham; bake until cheese melts, about 5 minutes. Slice into 8 pieces and serve.

Blueberry-Bran Pancakes

breakfast


Celebrate morning with these hearty, high-fiber pancakes. For fun, consider placing the blueberries in the shape of your first initial, a flower or other decorative pattern.

Ingredients 1 cup ready-to-eat bran flakes 2 large egg white(s)

1 1/4 cup buttermilk 2 tsp canola oil 1 cup all-purpose flour 1 Tbsp sugar 1 tsp baking powder 1/2 tsp baking soda 1/2 cup blueberries 2 tsp powdered sugar

Instructions

Coat a nonstick skillet with cooking spray; heat over medium-high heat.

Crush cereal in a food processor or blender, or place in a zip-close plastic bag and crush with a rolling pin; set aside.

Stir egg whites, buttermilk, oil and cereal together in a medium bowl; allow to stand 5 minutes. Beat in flour, sugar, baking powder and baking soda with a wire whisk until well blended.

To make pancakes, place 3 tablespoons of batter onto skillet, repeat to make 4 pancakes at a time. Gently press 5 to 6 blueberries into each pancake. Cook until puffed, about 2 minutes; flip and cook until golden brown, about 2 minutes more. Repeat to make 12 pancakes. Serve pancakes in a short stack dusted with powdered sugar. Yields 3 pancakes per serving.

Baked Blueberry-Peach French Toast

breakfast


Just because summer's over doesn't mean you can't bake with berries and stone fruits. Just make sure you thaw them first to drain off some of the liquid.

Ingredients 16 slice light whole wheat bread 1 cup blueberries, fresh, or 1 cup frozen, thawed blueberries 1 large peach(es), chopped or 1 cup frozen, thawed peach slices 2 1/2 cup fat-free skim milk 2 cup fat-free egg substitute 2 Tbsp sugar, granulated

1 tsp ground cinnamon 1 tsp vanilla extract 1 Tbsp powdered sugar

Instructions


Arrange 8 slices of bread in bottom of a 9 X 13-inch baking dish, squishing slices together to make one layer; sprinkle blueberries and peaches over top.

In a medium bowl, whisk together milk, egg substitute, granulated sugar, cinnamon and vanilla extract. Pour half of milk mixture over fruit; top with remaining 8 slices of bread. Pour remaining milk mixture over bread; using a spatula, press top layer of bread slices down to saturate with milk mixture.

Cover dish with aluminum foil and bake 20 minutes; uncover dish and bake until egg mixture is set and top is golden brown, about 10 minutes more. Cool slightly before sifting powdered sugar over top. Slice into 8 pieces and serve. Yields 1 slice per serving.

Notes You can prepare this recipe in advance, cover it with plastic wrap and refrigerate it up to 24 hours.

When you’re ready to cook it, replace the plastic wrap with aluminum foil and bake as directed.

Homemade Granola

breakfast


Each 1/2-cup serving of this healthy, homemade granola is drastically lower in fat than most store-bought varieties.

Ingredients 3 cup uncooked quick oats 2 oz ready-to-eat crisp rice cereal, about 2 cups 6 Tbsp honey 1 tsp canola oil 1/4 cup apple juice 1/2 tsp ground cinnamon 1/2 tsp ground ginger 1/2 tsp vanilla extract

1/4 cup slivered almonds 1/4 cup dried cranberries 1/4 cup raisins

Instructions

Preheat oven to 350°F. Mix uncooked oats and puffed rice cereal together and spread on a non-stick baking sheet with sides; bake for 10 minutes, stirring once.

Meanwhile, mix honey, oil, apple juice, spices and vanilla together in a cup. When oats and puffed rice are done, spoon into a large bowl; set pan aside. Add almonds to cereal mixture and stir to combine. Pour honey-spice mixture over cereal mixture and mix thoroughly to distribute and coat completely; spread mixture back over pan.

Return pan to oven and bake for 15 to 20 minutes more, stirring every few minutes. Remove from oven and spoon back into bowl. (Note: Be careful that granola doesn't burn - especially cereal along sides of pan.)

Stir raisins and cranberries into mixture; let cool. Store in an airtight container. Yields about a half cup per serving.

YUMMY SALADS…

Steak Salad with Spicy Buttermilk Dressing

light meals


Easy to prepare and chock-full of flavor, our horseradish-infused buttermilk dressing is the perfect topper for salads and sandwiches. It's also delicious as a dip with fresh vegetable sticks.

Ingredients 1/4 cup buttermilk 1/4 cup reduced-calorie mayonnaise 1 tsp orange zest 2 Tbsp store-bought horseradish 1 medium scallion(s), chopped 1 pound raw lean flank steak, or skirt steak

1 tsp kosher salt 1/2 tsp black pepper 6 cup mixed greens

Instructions

Preheat broiler.

Whisk together buttermilk, mayonnaise, zest, horseradish and scallion. Allow to sit for 15 minutes while preparing and cooking steak.

Season steak with salt and pepper. Broil 4 inches from heat until desired degree of doneness, about 4 to 6 minutes per side. Allow to sit for 5 minutes before slicing thin against the grain.

Divide greens amongst 4 dinner platters. Top each with about 3 ounces of steak and drizzle each with about 2 1/2 tablespoons dressing.

Italian Grilled Chicken and Bread Salad

main meals


This hearty adaptation of a traditional Italian bread salad uses a dressing made creamy with soft tofu. The tofu not only enhances the texture of the dressing, but is nutrient-dense as well.

Ingredients 1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces 4 slice white bread, crusty or Italian bread 2 sprays olive oil cooking spray 1/2 tsp table salt 1/8 tsp black pepper, or to taste 4 medium tomato(es), very ripe, chopped 2 cup arugula, washed and trimmed 1/2 cup soft tofu 2 tsp olive oil, extra-virgin 3 Tbsp fresh lemon juice 1 large garlic clove(s), chopped 1/2 cup basil, chopped 1/8 tsp table salt, or to taste

Instructions

Prepare coals for grill.

Spray chicken breasts and bread with olive oil cooking spray. Sprinkle chicken with salt and pepper.

Grill chicken on both sides until done, about 6 minutes per side. Grill bread on both sides until nicely toasted. Set chicken and bread aside to cool.

In large bowl, toss together tomatoes and arugula. To make dressing, blend tofu, olive oil, lemon juice, garlic, basil and salt in a blender until smooth. Add dressing to tomatoes and arugula and toss. Cut bread into cubes and toss with tomato salad. Season to taste with pepper. Slice chicken breasts into long, thin pieces. Divide salad among 4 plates and top each with sliced

chicken.

Classic Caesar Salad

side dishes


If you thought this salad was off limits because it's loaded with fat, think again: Our slimmed down version goes easy on the oil and cheese so you can keep this dish on the menu.

Ingredients 1/4 cup fresh lemon juice 2 Tbsp water 2 Tbsp grated Parmesan cheese 2 medium garlic clove(s), sliced 1 tsp olive oil 1 Tbsp red wine vinegar 2 average anchovies canned in oil, drained, finely chopped or mashed with a fork 1 tsp Dijon mustard 1/2 tsp Worcestershire sauce 1/4 tsp black pepper, freshly ground 4 cup romaine lettuce, chopped, rinsed well and patted dry

Instructions

Combine all ingredients, except lettuce, in a blender or food processor; purée until blended. (Note: Omit the anchovies if you do not like their flavor.)

Place lettuce leaves in a large bowl and toss with dressing until well coated. Yields about 2 cups per serving.

Chef Tips We renovated Caesar Salad by:o Eliminating raw eggs. o Substituting water for some of the oil in the dressing. o Using less Parmesan cheese than the traditional amount.

Southwestern Egg Salad

main meals


Ordinary egg salad gets a makeover with the addition of chopped scallions, green chili peppers, fresh cilantro and ground cumin. Add a pinch of ground chili pepper if you want even more flavor.

Ingredients 6 whole hard-boiled egg(s) 2 medium scallion(s), finely chopped 1 tsp canned green chili peppers, drained, chopped 1 Tbsp cilantro, fresh, minced 1/2 small sweet red pepper(s), finely chopped 1/4 cup fat-free mayonnaise 1 Tbsp salsa 1/4 tsp ground cumin 1/4 tsp table salt 1/8 tsp black pepper

Instructions

Peel eggs; mash with a fork in a large bowl. Add remaining ingredients and mix thoroughly to coat.

Serve egg salad in a cored bell pepper, over mixed greens or on its own in a bowl. Yields about 1/2 cup per serving.

Notes Trim fat and cholesterol by using 2 whole eggs and 8 egg whites instead of 6 whole eggs, if

desired. The POINTS value changes to 2 per serving.

Mediterranean Tuna Salad

light meals


This UK recipe relies upon canned and jarred foods to make a colorful, no-fuss, main-course salad.

Ingredients 4 Tbsp canned tomato puree 2 Tbsp fresh lemon juice 1 Tbsp white wine vinegar 1/8 tsp table salt 1/8 tsp black pepper 15 1/2 oz canned kidney beans, drained and rinsed 14 oz water-packed tuna fish, drained 6 1/2 oz canned artichoke hearts, without oil, rinsed and halved 4 oz roasted red peppers, water-packed, sliced 1/4 cup cucumber(s), chopped 12 medium cherry tomato(es), halved 2 Tbsp parsley, fresh, chopped

Instructions

Mix together tomato puree, lemon juice and vinegar in a large salad bowl; season to taste with salt and pepper.

Add remaining ingredients to bowl and toss to mix. Cover and chill until ready to serve.

Peach Cobbler

desserts


Take advantage of sweet summer peaches with our delicious cobbler. It's even more flavorful when made with white-variety peaches.

Ingredients 6 medium peach(es), peeled, pitted and sliced 6 1/3 Tbsp sugar, divided 1 Tbsp cornstarch 1 tsp fresh lemon juice 1/2 tsp ground cinnamon 1 cup all-purpose flour 1 1/2 tsp baking powder 1/2 tsp table salt 3 Tbsp reduced-calorie margarine 1/2 cup fat-free skim milk

Instructions


In a large saucepan, combine peaches, 1/3 cup of sugar (5 1/3 tablespoons), cornstarch, lemon juice and cinnamon; toss to coat peaches. Set pan over medium heat and bring to a boil; cook until mixture thickens, about 1 minute. Remove pan from heat; transfer mixture to an 8-inch square baking pan.

To make topping, combine flour, remaining tablespoon of sugar, baking powder and salt in a large bowl. Work in margarine with a fork until mixture resembles coarse crumbs. Add milk; stir until flour mixture is evenly moistened.

Drop 8 tablespoons of topping mixture over peach mixture. Bake until topping is golden brown and filling is bubbly, about 20 to 25 minutes. Cut into 8 pieces and serve.

Notes

You can enhance the peach flavor of this recipe by swapping 1 teaspoon of almond extract for the lemon juice. And stir 2 tablespoons of sliced almonds into the topping, if desired (does not affect POINTS value).

Chef Tips

Apple and Pear Crumble

desserts


This dessert (from the Weight Watchers Australia Web site) is best served slightly warmed and with a hot beverage.

Ingredients 3 small apple(s), Granny Smiths, cored, chopped 2 medium pear(s), cored, chopped 1/4 cup raisins 3 Tbsp fresh lemon juice 2 1/2 tsp lemon zest 1/2 cup unpacked brown sugar 1/2 tsp ground allspice 1/2 cup Quaker Oats Old-Fashioned Oats, or other brand 1/4 cup almonds, ground 1/3 cup all-purpose flour, sifted 2 Tbsp reduced-calorie margarine, spread

Instructions

Preheat oven to 350°F. Coat a 6-cup casserole dish with cooking spray.

Arrange apples, pears, raisins, lemon juice and zest in bottom of prepared casserole dish. Combine sugar and allspice in a small bowl; sprinkle over fruit. Combine oats, almonds and flour in

same small bowl; rub in margarine using fingertips and then sprinkle the topping over the fruit mixture. Bake until the fruit is tender, about 25 to 30 minutes. Cut into 6 pieces and serve warm.

Red, White and Blueberry Crisp

desserts


Layers of sweet berries and home-made brown-sugar oats makes a wonderful dessert. Enjoy on Independence Day or at any other festive summer gathering.

Ingredients 2 cup blueberries 2 Tbsp sugar, divided 2 cups strawberries, hulled and quartered 1/2 cup uncooked old fashioned oats 2 Tbsp unpacked brown sugar 2 Tbsp light butter, melted 1/2 cup lite whipped topping

Instructions

Preheat oven to 375°F.

In a small bowl, toss blueberries with 1 tablespoon of granulated sugar; set aside. In another small bowl, toss strawberries with remaining tablespoon of granulated sugar; set aside.

In a third small bowl, stir together oats, brown sugar and butter. Spread mixture in a single layer on a sheet pan; bake, stirring occasionally, until lightly browned, about 15 minutes.

Spread blueberries and strawberries in an 8 x 8-inch glass dish, alternating to create stripes. (Or prepare in individual serving bowls like we did here.) Sprinkle with oat topping, decorate with whipped topping and serve. Yields 8 servings.

Notes Retain the crispness of the oat topping by sprinkling it on the fruit just before serving.

CHOCOLATE!!!!

Brownie Crunch

desserts


These cake-like brownies are topped with rice cereal for a touch of sweet crunch but feel free to swap the cereal for candy toppings or chopped nuts, if desired.*

Ingredients 3/4 cup all-purpose flour 1/2 tsp baking powder 1/2 tsp table salt 5 Tbsp unsweetened cocoa 1 cup sugar, granulated 1/2 cup light cream cheese, softened 2 large egg(s), divided into yolks and whites 1 tsp vanilla extract 1/2 cup crispy rice cereal 2 Tbsp powdered sugar 1 Tbsp butter, melted

Instructions

Preheat oven to 350°F. Place 2 sheets of nonstick aluminum foil in bottom and up sides of a 9- X 9-inch baking pan (or place regular foil in pan and coat it with cooking spray).

Sift flour, baking powder, salt and cocoa together in a medium bowl. Cream granulated sugar and cream cheese together in a large bowl until light and fluffy. Add egg

yolks, one at a time, beating until fully combined; mix in vanilla. Slowly blend flour mixture with cream cheese mixture.

Whip egg whites until soft peaks begin to form; fold egg whites into brownie batter and then spread batter evenly in prepared pan.

Combine cereal, powdered sugar and melted butter in a small bowl; sprinkle on top of brownies. Place pan on middle rack in oven and bake just until center sets, about 25 to 30 minutes. Cool completely and cut into 12 pieces.

Notes

*Could affect POINTS values.

Spice these brownies up by adding 1 teaspoon of cinnamon and 1/4 teaspoon of cayenne pepper, or 1 to 2 teaspoons of powdered coffee, to the batter.

Chocolate-Raspberry Heart Cake

cakes


The taste of sweet raspberries really comes through in this cake since preserves are used in the cake and glaze.

Ingredients 1 Tbsp all-purpose flour 2 cup unprepared devil's food cake, mix 1/2 cup water 1/4 cup fat-free egg substitute 1/3 cup jam, seedless raspberry 4 oz unsweetened baking chocolate square(s) 6 Tbsp jam, seedless raspberry 6 Tbsp fat-free creamer, such as fat-free half-and-half 1/2 cups raspberries

Instructions

Preheat oven to 350ºF. Coat an 8-inch-round disposable aluminum pan with cooking spray and sprinkle with flour. Bend sides of pan to form a heart shape.

Mix together cake mix, water, egg substitute and 1/3 cup of jam with an electric mixer on low speed for 30 seconds; change speed to high and mix for 2 minutes more. Pour into prepared pan and bake until toothpick inserted in center comes out clean, about 30 minutes. Cool on a wire rack for 10 minutes. Invert onto a plate and remove from pan; place right side up on wire rack and allow to cool completely.

Meanwhile, melt chocolate in a double boiler over simmering water; allow to cool, then stir in remaining jam and half-and-half. Frost cake with chocolate mixture and outline perimeter of cake with raspberries. (Note: If chocolate mixture stiffens while frosting cake, microwave for 30 seconds to soften.)

Chocolate-Fudge Cookie Bites

desserts


These delightful chocolate morsels start out crisp and soften upon standing. Get 'em while they're hot!

Ingredients 1 sprays cooking spray, or more if needed 1/3 cup unsweetened cocoa 1/4 cup margarine, softened 3/4 cup sugar 4 oz unsweetened applesauce 1 tsp vanilla extract 1 1/2 cup all-purpose flour 1 tsp baking powder 1/4 tsp table salt 2 Tbsp powdered sugar

Instructions

Preheat oven to 375ºF. Coat two nonstick cookie sheets with cooking spray.

Place cocoa, margarine and sugar in a medium bowl; beat with an electric mixer. Add applesauce and vanilla; beat to blend. In another small bowl, stir together flour, baking powder and salt. Stir flour mixture into cocoa batter with a wooden spoon.

Shape batter into 48 marble-sized balls. Arrange balls 1 inch apart on cookie sheets. Bake until set, about 8 minutes. Remove from oven and allow cookies to stand for 1 minute. Remove to wire rack and cool; sprinkle with powdered sugar. (Note: Store extra cookies in freezer-safe containers or plastic bags to maintain their freshness.) Yields 1 cookie per serving.

Chocolate-Pecan Thins

desserts


These rich, nutty cookies will easily soothe the strongest chocolate cravings.

Ingredients 36 pieces pecan halves 1/2 cup sugar 2 Tbsp butter 2 Tbsp apple butter 1 large egg white(s) 1 tsp vanilla extract 1/4 cup unsweetened cocoa 1/3 cup all-purpose flour 1/2 tsp baking powder

Instructions

Preheat oven to 350°F. Place pecans on a cookie sheet; bake until nuts begin to brown and are fragrant, about 5 minutes. Remove; set aside.

Combine sugar and butters in a medium bowl. Beat on medium speed with an electric mixer until soft. Add egg white and vanilla; beat until combined, scraping mixture off sides of bowl as needed.

In a medium bowl, whisk together cocoa, flour and baking powder. Add to butter mixture; beat to combine.

Drop dough by even teaspoonfuls, about 1 inch apart, onto 3 ungreased cookie sheets. Place 1 pecan half on top of each cookie. Bake for 12 minutes; remove from oven and allow to cool on pan for 5 minutes. Remove cookies with spatula to a rack to cool completely. Yields 2 cookies per serving.

Mini Chocolate Mousse Tarts

desserts


Our miniature tarts, filled with creamy, rich chocolate mousse, are the perfect antidote for a sweets craving.

Ingredients 12 average reduced-fat vanilla wafer(s) 1/4 oz unsweetened gelatin 1/4 cup water 1 cup fat-free skim milk 1/3 cup sugar 1/3 cup unsweetened cocoa 1 tsp vanilla extract 1 3/4 cup Cool Whip Whipped Topping, or similar topping (thawed if frozen) 1 cups raspberries

Instructions

Line a 12-hole muffin tin with foil muffin liners; place 1 cookie in bottom of each hole.

Sprinkle gelatin over cold water in a small saucepan; let stand 1 minute. Stir over low heat until dissolved, about 5 minutes.

Combine milk, sugar, cocoa and extract in a blender; process until blended, adding dissolved gelatin through feed cap during blending. Pour into a medium bowl; whisk in whipped topping.

Pour mousse into prepared muffin tin. Chill until firm, about 3 hours. Peel away foil liner and place on serving plates; garnish with raspberries.