recipe collection v1 031009

7/28/2019 Recipe Collection v1 031009

1/9

HealtHy Cookingall year roundRecipes oR JanuaRythRough DecembeR

Stop Dieting. Start Living.


2/9

tIicates a fig 2009 Weight Watchers Iteratia, Ic. 2009 WeightWatchers.c, Ic. A rights resere. WEIGHT WATCHERS a POINTS are the registere traearks Weight Watchers Iteratia

Ic. a are se er icese b WeightWatchers.c, Ic.

asian-inspired Zero POINTS Value soup0 POINTS vAluES | 12 SERvInGSprep time: 20 mIn | Cooking time: 20 mIn | leVel of diffiCulty: EASy

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Put bok choy, Chinese cabbage, garlic, ginger root, mushrooms, scallions, water chestnuts,red pepper, red pepper akes and broth into a large soup pot; stir to combine. Cover and

bring to a boil over high heat. Reduce heat to low and simmer, partly covered, or about 10minutes. Toss in snow peas during the last 3 to 4 minutes o simmering.

Stir in soy sauce and cilantro. Yields about 1 cup per serving.

t2 cups bok choy, choppedt2 cups Chinese cabbage, chopped3 medium garlic cloves, minced

t1/4 cup ginger root, thinly sliced andjulienned

t4 small raw oyster mushrooms, choppedt2 cups scallions, choppedt1 cups canned water chestnuts, sliced (8 oz can)

t1/2 cup sweet red peppers, thinly sliced1/4 small crushed red pepper akes

t6 cups vegetable brotht2 cups snow peas, stringed2 tbsp low-sodium soy sauce

1/2 cup cilantro, fnely chopped

InGREdIEnTS

InSTRuCTIonS

CHoColate Cookie stiCks2 POINTS vAluES | 12 SERvInGSprep time: 7 mIn | Cooking time: 12 mIn | leVel o f diffiCulty: EASy

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Coat a cookie sheet with cooking spray.

In a medium bowl, using an electric mixer, cream butter and powdered sugar until uy.Add vanilla extract and egg white; beat thoroughly. With mixer running on low, add meltedchocolate. Add salt and our; mix thoroughly (dough will be sti).

Turn dough out onto prepared cookie sheet and shape into a 4- X 6-inch rectangle. (Hint:Use a straight edge, like a knie, to help orm the sides.) Cover with plastic and rerigerateuntil frm, about 30 minutes.

Preheat oven to 375F.

Remove plastic wrap rom dough and sprinkle with sugar. Cut dough in hal lengthwise andcut each hal into 12 sticks (to yield 24 sticks total); separate sticks, leaving a small amount ospace in between each one. Bake about 10 to 12 minutes. Let stand on cookie sheet or 1 or 2minutes and then remove to a wire rack to cook completely. Yields 2 cookies per serving.

1 spray cooking spray, our-variety recommended

1/4 cup unsalted butter,sotened

1/2 cup powdered sugar

1 tsp vanilla extract

t1 large egg white1 oz bittersweet chocolate,melted

1/4 tsp table salt

1 cup all-purpose our

2 tsp sugar

InGREdIEnTS

InSTRuCTIonS

Jan | a Warm starter

feb | Valentines day


3/9

Hearty turkey CHili | 4 POINTS vAluES | 6 SERvInGSprep time: 25 mIn | Cooking time: 58 mIn | leVel of diffiCulty: EASy

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Coat a large pot with cooking spray; place over mediumheat. Add oil and onion; saut onion until sot, about 5 to 7minutes. Add garlic and carrots; cook until garlic is sotened,about 1 minute. Add turkey; brown meat, breaking it upwith a wooden spoon as it cooks, about 5 minutes. Stir tobreak up lumps.

Add chil i powder, paprika, red pepper akes, cumin,

tomatoes, tomato sauce, broth, vinegar, beans and greenpepper; bring mixture to a boil. Cover, reduce heat andsimmer until meat and vegetables are tender, about 30 to 45minutes. Season to taste with salt and pepper; garnish withscallions. Yields about 1 cup per serving.

1 spray cooking spray

1 tsp canola oil

t1 large onion, chopped2 medium garlic cloves, minced

t2 medium carrots, thinlysliced into rounds

t1 pound lean ground turkey2 tbsp chili powder

t1 tbsp paprika1 1/2 tsp red pepper akes

t1 tsp ground cumin

t2 medium tomatoes, choppedt1 cup canned tomato saucet1 cup canned chicken broth1 1/2 tbsp apple cider vinegar

t1 1/2 cups cooked kidneybeans, rinsed and drained

t1 medium green pepper,chopped

1/2 tsp table salt, or to taste

1/8 tsp black pepper, or to taste

t1/4 cup scallions, chopped

InGREdIEnTS InSTRuCTIonS

2009 Weight Watchers Iteratia, Ic. 2009 WeightWatchers.c, Ic. A rights resere. WEIGHT WATCHERS a POINTS are the registere traearks Weight Watchers

Iteratia, Ic. a are se er icese b WeightWatchers.c, Ic.

marCH | Winter Comfort food

tIicates a fig


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2009 Weight Watchers Iteratia, Ic. 2009 WeightWatchers.c, Ic. A rights resere. WEIGHT WATCHERS a POINTS are the registere traearks Weight Watchers Iteratia


tIicates a fig

roast asparagus WitH sHaVed parmesan1 POINTS vAluES | 4 SERvInGSprep time: 5 mIn | Cooking time: 15 mIn | leVel o f diffiCulty: EASy

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Preheat oven to 425F.

Spread asparagus in a single layer on a nonstick baking sheet; drizzle with oil. Roast,shaking pan once or twice during cooking, until asparagus is ork-tender, about 10 to 15minutes (varies greatly depending on thickness o spears).

Remove rom oven and arrange asparagus on a serving plate; sprinkle with salt and pepper.Using a paring knie or microplane, cut paper-thin slices o cheese and arrange overasparagus. Yields 1/4 o asparagus and cheese per serving.

t1 1/2 pounds asparagus, tough stemssnapped o1 1/2 tsp olive oil

1/8 tsp table salt, or to taste

1/8 tsp black pepper, coarsely ground, or to taste

1 oz Parmesan cheese, aged-variety such asParmigiano Reggiano, at room temperature

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HasH and eggs | 6 POINTS vAluES | 4 SERvInGSprep time: 15 mIn | Cooking time: 51 mIn | leVel of diffiCulty: EASy

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Preheat oven to 450F. Coat a 9- X 13-inch oven-proo dish or pan with cooking spray.

Set a medium pan o water to boil over high heat. Parboil potatoes just until ork tender,about 5 to 6 minutes.

Combine potatoes, onions, roasted peppers, pastrami, tomatoes, salt, black pepper androsemary (or thyme) in prepared dish; toss with oil. Bake to desired doneness, rotating dishonce or twice during cooking, about 30 to 45 minutes.

Meanwhile, coat a large nonstick skillet with cooking spray and heat over medium heat;cook eggs sunny side up. Yields 1 egg and about 3/4 cup o hash per serving.

NOTES: I you like spice, add chopped jalapeno to the hash. You can omit the tomatoes or addsome green or red peppers, and scallions, too.

2 sprays olive oil cooking spray

t4 medium Yukon Gold potatoes, cut intobite-sized pieces

t1 1/2 cups onions, thinly slicedt1 1/2 cups roasted red peppers, water-packed,thinly sliced

1/3 pound turkey pastrami, coarsely chopped

t1/2 cup cherry tomatoes, or grape tomatoes1 tsp table salt, or less to taste

1 tsp black pepper, reshly ground, or less totaste

1/2 tsp rosemary, or thyme, resh, minced

1 tbsp olive oil

t4 large eggs

InGREdIEnTS

InSTRuCTIonS

april | spring is Here

may | breakfast for mom


5/9



tIicates a fig

grilled t-bone steak WitH

easy barbeCue sauCe7 POINTS vAluES | 4 SERvInGSprep time: 8 mIn

Cooking time: 10 mIn

leVel of diffiCulty: EASy

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Preheat grill to high.

In a small bowl, combine chili sauce (or ketchup), sugar, garlic,Worcestershire sauce, mustard and ginger; brush sauce all oversteak. Grill, ipping once, brushing steak with any letoverbarbecue sauce while steak cooks, about 8 minutes or medium.*

Remove steak to cutting board, cover loosely with aluminum oiland let stand or 10 minutes beore slicing. Yields about 3 ounces

o steak per serving.NOTES: Cook about 5 minutes per side or medium-well done.Change the avor o the sauce by adding a dash o hot sauce orcayenne pepper.

For a complete meal, serve the steak with grilled corn on the cob andpeppers: Spray corn and pepper halves with olive oil cooking sprayand sprinkle with salt. Place on upper part o grill and cook with thesteak (will aectPOINTS values).

2 tbsp chili sauce, or ketchup

1 tbsp packed brown sugar,dark-variety

1 medium garlic clove, minced,or 1/2 tsp garlic powder

1 tbsp Worcestershire sauce

2 tsp mustard, course-grainrecommended

t1 tsp ginger root, resh,minced, or 1/4 tsp ground ginger

t1 pound bee, T-bone steak,trimmed, raw, cut 1 1/2-inchesthick

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raspberry-peaCH Cobbler3 POINTS vAluES | 8 SERvInGSprep time: 15 mIn

Cooking time: 45 mIn


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Preheat oven to 350F. Place peaches in a medium bowl; tosswith powdered sugar until sugar dissolves. In an 8-inch squarebaking pan, arrange peach slices in several layers; sprinkleraspberries over top.

In a large bowl, combine our, 3 tablespoons o granulated sugar,baking powder, baking soda and salt. Cut butter into our mixture

and work in with a ork or pastry cutter until our resemblescourse crumbs. Add sour cream and vanilla; mix with a ork untildough comes together.

Place clumps o crumb mixture over ruit; sprinkle with remaining1/2 tablespoon o sugar.

Bake until top is golden brown and ruit begins to bubble, about40 to 45 minutes. Cool 10 minutes beore serving. Yields about1/2 cup per serving.

NOTES: Feel ree to substitute thawed, rozen ruit or the resh ruit,i desired.

t6 medium peaches, halved,pitted and thinly sliced(about 1 3/4 lbs)

3 tbsp powdered sugar

t1 cup raspberries3/4 cup all-purpose our

3 1/2 tbsp sugar, granulated,divided

1/2 tsp baking powder

1/4 tsp baking soda

1/4 tsp table salt

3 tbsp unsalted butter, cold1/3 cup reduced-at sour cream


InGREdIEnTS

InSTRuCTIonS

June | fatHers day dinner July | summery dessert


6/9

italian turkey burgers | 5 POINTS vAluES | 4 SERvInGSprep time: 20 mIn | Cooking time: 10 mIn | leVel of diffiCulty: EASy

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Coat a grill or grill pan with cooking spray; preheat to medium-high.

In a large mixing bowl, combine turkey, onion, garlic, ennel seed, saltand pepper; orm into our 1/2-inch-thick patties. Coat burgers andinside o rolls with cooking spray.

Grill burgers or 5 minutes; ip burgers and add rolls to grill. Grill open-ace rolls until lightly charred, about 1 to 2 minutes; remove to servingplates. Grill burgers until cooked through, about 5 minutes more.

To serve, top grilled rolls with tomato slices and burgers; garnish withbasil. Yields 1 burger per serving.

NOTES: For an extra hit o avor, rub the bread with a cut garlic clove as itcomes o the grill. Try these burgers with arugula leaves instead o the basil.

1 spray cooking spray

t1 pound lean ground turkeyt1/3 cup onions, choppedt2 tsp minced garlict2 tsp ennel seed1/2 tsp table salt

1/4 tsp black pepper, reshly ground

4 sprays olive oil cooking spray

t2 small tomatoes, ripe, yellow and/or red, thinly sliced1 cup basil, resh, leaves, torn or thinly shredded

4 reduced-calorie hamburger rolls


2009 Weight Watchers Iteratia, Ic. 2009 WeightWatchers.c, Ic. A rights resere. WEIGHT WATCHERS a POINTSare the registere traearks Weight Watchers


aug | summertime bbQ

tIicates a fig


7/9



tIicates a fig

grilled Corn and aVoCado salsa

2POINTS

vAluES|

8 SERvInGSprep time: 15 mInCooking time: 0 mIn


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spiCed peanut butter Cookies

2POINTS

vAluES|

30 SERvInGSprep time: 15 mInCooking time: 15 mIn


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Break each ear o corn in hal; place at end on cutting board andusing a sharp paring knie, slice kernels o cob. Place kernels in amedium bowl; add scallion, jalapeno, red pepper akes (i using),garlic, cumin, salt and pepper. Cover and rerigerate i not using

right away.

Just beore serving, stir in avocado, lime juice and cilantro. Yieldsabout 1/4 cup per serving.

NOTES: *To grill corn, remove husks and silk and coat with cookingspray. Grill over medium heat until browned in spots.

You can make this recipe with 1 1/2 cups o rozen, boiled or steamedcorn that has been well-drained.

Preheat oven to 350F. Line two large cookie sheets withparchment paper (or coat with cooking spray); set aside. *Pourchickpeas into a 1-cup measuring cup and pour in enoughchickpea liquid just to cover the beans; puree chickpeas and theirliquid in a blender or mini ood processor. In a large bowl withan electric mixer, cream peanut butter, butter and sugar untillight and uy. Add vanilla and egg; mix well again. Add pureed

chick peas; blend thoroughly with mixer. Add our, salt, bakingsoda and red pepper akes; mix again.

Shape rounded tablespoonuls o cookie dough into small balls.Place dough on prepared cookie sheets, leaving at least 2-inchesbetween cookies. When a cookie sheet is flled, press each balldown with palm o your hand to atten. Then atten cookieseven more by making cross-hatch marks with back o a ork.Bake until cookies turn slightly golden, about 12 to 15 minutesdepending on desired crispness. Let cool on cookie sheet or 1to 2 minutes and then remove to a wire rack to cool completely.Yields 1 cookie per serving.

t3 medium corn on thecob, grilled, cooled to roomtemperature*

t1/2 cup scallions, white andgreen parts, chopped

t1 medium jalapeno pepper,cored, seeded and minced (donttouch seeds with bare hands)

1/4 tsp crushed red pepper akes,optional

1 small garlic clove, minced

t1/4 tsp ground cumin1/4 tsp table salt

1/8 tsp black peppert1 medium avocado, ripe,peeled, pitted and cut into 1/2-inch cubes

2 tbsp resh lime juice, rom 1medium lime

2 tbsp cilantro, resh, minced

t1/2 cup canned chickpeas,not drained*

1 cup Skippy Super ChunkRoasted Honey Nut Peanut

Butter, or other brand1/4 cup unsalted butter, sotened

3/4 cup packed light brown sugar


t1 large egg1 cup whole wheat our

1/2 tsp table salt1/2 tsp baking soda

1/4 tsp red pepper akes, ormore to taste

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sept | labor day dip oCt | HalloWeen treat


8/9

tIicates a fig

apriCot-glaZed turkey and sWeet potatoes | 6 POINTS vAluES | 8 SERvInGSprep time: 10 mIn | Cooking time: 55 mIn | leVel of diffiCulty: modERATE

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Preheat oven to 400F. Line a large rimmed baking pan with nonstick oil (or coat with cooking spray).

Put potatoes in pan; drizzle with oil. Sprinkle with 1/4 teaspoon each o salt and pepper; toss to coat.Push potatoes to one side o pan, keeping them in a single layer.

In a small cup, stir together preserves and mustard until blended; set aside. Sprinkle turkey withremaining 1/4 teaspoon each o salt and pepper. Place turkey on empty side o pan; using back o aspoon, spread 1/4 cup o apricot mixture over turkey.

Place pan in oven and roast or 20 minutes. Remove pan rom oven; pour remaining apricot mixtureover potatoes and toss to mix and coat.

Roast, tossing potatoes once or twice, until potatoes are cooked and lightly browned and turkey iscooked through, about 25 to 35 minutes more.

Remove potatoes rom pan; set aside. Remove turkey to a cutting board and let stand 5 to 10 minutes,loosely covered with aluminum oil, to allow turkey to reabsorb juices (pour any resulting juices back

into roasting pan).Meanwhile, place roasting pan on stove top over high heat. To deglaze pan, add wine and then broth;scrape bottom and sides o pan with a wooden spoon. Bring to a boil and cook until sauce reduces andbegins to thicken (alcohol will burn o), about 1 to 2 minutes.

Place turkey and potatoes on a serving platter; pour sauce over turkey and serve. Yields about 3 ounceso turkey and 1/2 cup o sweet potatoes per serving.

NOTES: *You might have to buy a 2 pound boneless turkey breast and remove the skin.This recipe is alsodelicious with orange marmalade instead o the apricot preserves.

1/2 cup apricot preserves

1 tbsp Dijon mustard

t2 1/2 pounds sweetpotato(es), peeled and cutinto bite-sized pieces

2 tsp canola oil

1/2 tsp table salt, divided

1/2 tsp black pepper,reshly ground, divided

t2 pounds boneless,skinless turkey breasts,roast*

1/4 cup white wine

t1/2 cup cannedchicken broth


2009 Weight Watchers Iteratia, Ic. 2009 WeightWatchers.c, Ic. A rights resere. WEIGHT WATCHERS a POINTSare the registere traearks Weight Watchers


noV | tHanksgiVing


9/9



tIicates a fig

Japanese sHrimp and aVoCado appetiZers1 POINTS vAluES | 12 SERvInGSprep time: 20 mIn | Cooking time: 0 mIn | leVel o f diffiCulty: EASy

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apriCot bellinis | 2 POINTS vAluES | 6 SERvInGSprep time: 5 mIn | Cooking time: 0 mIn | leVel o f diffiCulty: EASy

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To make wasabi mayonnaise, in a small bowl, stir together mayonnaise, wasabi powder (orpaste) and soy sauce until smooth.

To assemble appetizers, place cucumber slices on a serving platter and spread each with 1/2teaspoon o wasabi mayonnaise. Place a slice o avocado on top and then top each with ashrimp; sprinkle with radish and top with a mint lea. Yields 2 appetizers per serving.

NOTES:We preer the avor o the wasabi mayo when made with wasabi paste, but i you cantfnd it, wasabi powder works well, too.

To make each drink, pour 1/8 cup (2 tablespoons) o nectar into a Champagne ute or otherglass; top each with 1/2 cup o Prosecco.

To garnish, drop a ew raspberries and a mint sprig into each glass; serve immediately. Yieldsabout 5 uid ounces per serving.

NOTES: *Could aect POINTS values.

I you havent tried Prosecco, its similar to Champagne and other sparkling wines but a bit moreruity and usually less expensive. We mix it here with apricot nectar but it is also great with passionruit or mango nectars.

1/4 cup reduced-caloriemayonnaise

t1 tsp wasabi powder,wasabi paste

1/2 tsp soy sauce

t1/2 large cucumber,seedless, cut into twenty-our1/4-inch-thick slices

t1/2 medium avocado,quartered and then cut into24 slices

t8 oz cooked shrimp, about24 small, peeled and deveined

t2 tbsp radishes, fnelychopped

t24 pieces mint leaves, small

3/4 cup apricot nectar, or passion ruit nectar, chilled

750 ml Champagne, or Prosecco, chilled (about 25 oz or 3 cups)

t1/4 cup raspberriest6 pieces mint leaves

InGREdIEnTS

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deC | neW years eVe

bonus | Happy neW year

recipe collection v1 031009

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