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cybergranny

A load of WW recipes

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Hello everyone. I have been busy all morning typing recipes into MC so that I could transfer them here. I have used two WW cookbooks that I like. All the following recipes are from those two books which are referenced in the recipes and all can be used whether you are doing FLEX or CORE. I like CORE friendly recipes but I like to count my points so I view it as the best of both worlds. Some of these recipes don't calculate out the same in MC as they do in the WW books so I have deferred to the books in the point counts when there was a conflict. Some have pictures and some don't. I hope that you will try some. I like them all!

 

 

* Exported from MasterCook *

Asian Pork and Noodle Soup

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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48 ounces chicken broth, reduced fat and sodium

1 cup green onions -- chopped

1 tablespoon fresh ginger -- minced

1 tablespoon soy sauce, low sodium

3 cups bok choy -- thinly sliced

2 cups whole wheat spaghetti -- cooked

6 ounces lean pork tenderloin -- cooked, cut into matchstick size strips

1 cup turnips -- diced, cooked

1 cup carrots -- diced, cooked

Bring broth, green onions, ginger, and soy sauce to a boil in a large pot. Reduce the heat and simmer until the onions are tender, about five minutes. Add the bok choy stalks, return to a simmer, and cook until it is barely tender, about seven more minutes.

Stir in the spaghetti, pork, bok choy leaves, turnips, and carrots' simmer just until the leaves are wilted, about two minutes.

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Per Serving (excluding unknown items): 247 Calories; 2g Fat (8.0% calories from fat); 18g Protein; 41g Carbohydrate; 6g Dietary Fiber; 28mg Cholesterol; 436mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat.

NOTES : Recipe is from WW Flex and Core Cookbook

4 points per serving.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

 

 

 

* Exported from MasterCook *

Bistro Pork Saute

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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20 ounces boneless pork top loin chop

1/2 teaspoon salt

pepper to taste

1 pound Brussels sprouts -- fresh, trimmed and thinly sliced

1 1/4 cups chicken broth, reduced fat and sodium

1 tablespoon Worcestershire sauce

1 tablespoon Dijon mustard

1/2 teaspoon ground allspice

Spray a large nonstick skillet with nonstick spray and set ovre medium high heat. Season the pork chops with the salt and pepper, then place in the skillet and cook until browned, 1-2 minutes on each side. Transfer the chops to a plate.

Add the Brussels sprouts and broth to the skillet; bring to a boil, scraping up any browned bits from the bottom of the pan. Stir in the Worcestershire sauce, mustard, and allspice.

Return the pork and any accumulated juices to the skillet. Reduce the heat, cover , and simmer until the pork is cooked through, about 12 mintues.

Transfer the pork chops to four plates. Raise the heat to high and boil the sauce until slightly thickened, about 2 minutes. Spoon the sauce over the chops.

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Per Serving (excluding unknown items): 216 Calories; 7g Fat (27.4% calories from fat); 29g Protein; 10g Carbohydrate; 4g Dietary Fiber; 64mg Cholesterol; 470mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

NOTES : From WW Flex and Core Cookbook

6 points per serving.

Nutr. Assoc. : 0 0 0 0 0 0 0 0

 

 

 

 

* Exported from MasterCook *364697819_b88518894e_m.jpg

Chicken Couscous Bake with Capers and Tomatoes

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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20 ounces chicken thigh, no skin, R-T-C -- you can use boneless and skinless if you prefer

1/4 teaspoon pepper

1/8 teaspoon salt

1 1/2 cups chicken broth, reduced fat and sodium

2 tablespoons capers -- drained and chopped

1 teaspoon lemon zest

1 clove garlic -- minced

1 cup couscous

1 cup cherry tomatoes

Preheat oven to 425°. Spray a 9" square baking dish with nonstick spray; set aside.

Sprinkle the chicken with the pepper and salt. Spray a large nonstick skillet with spray and set over medium high heat. Add the chicken and cook until browned, about 3 minutes per side. Transfer to a plate.

Add the broth, capers, lemon zest, and garlic to the skillet, scraping any bits off the bottom of the pan. Bring the mixture to a simmer.

Spread the couscous over the bot6tom of the baking dish. Pour the broth mixture over the couscous and stir to combine. Place the chicken on top of the couscous, then add the tomatoes. Cover tightly with foil and bake until the chicken is cooked through and the broth is absorbed, about 20 minutes.

Transfer the chicken and tomatoes to serving plates. Fluff the couscous with a fork and serve with the chicken.

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Per Serving (excluding unknown items): 248 Calories; 4g Fat (15.7% calories from fat); 15g Protein; 36g Carbohydrate; 3g Dietary Fiber; 33mg Cholesterol; 194mg Sodium. Exchanges: 2 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

NOTES : From WW Everyone Loves Chicken Cookbook

9 points per serving.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

 

 

 

 

* Exported from MasterCook *

Chicken Salad Provencal

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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2 tablespoons cider vinegar

1 tablespoon extra virgin olive oil

1 tablespoon fresh tarragon -- chopped

1 teaspoon Dijon mustard

1/2 teaspoon pepper

3/4 teaspoon salt

1 pound small potato -- fingerlings or small red potatoes, scrubbed and cut into1/4" thick slices

1/2 pound green beans -- haricot verts or small thin beans, trimmed

1 pound chicken breast, no skin, no bone, R-T-C -- thin sliced cutlets

1 teaspoon dried oregano

1/2 bulb fennel -- trimmed and thinly sliced

1/2 cup cherry tomatoes -- halved

1/2 small red onion -- thinly sliced

6 kalamata olives -- pitted and coarsely chopped

To make the dressing, combine the vinegar, oil, tarragon, mustard, pepper, and 1/4 teaspoon salt in a small bowl; set aside.

Place the potatoes and enough water to cover in a large saucepan; bring to a boil. Reduce heat and simmer, covered, until the potatoes are tender, about 15 minutes. With a slotted spoon, transfer the potatoes (reserving the water in the pot) to a large bowl.

Add the beans to the boiling water in the pot and cook until crisp tender, about 4 minutes. Drain and rinse under cold running water, then drain on layers of paper towels. Add beans to the potatoes.

Sprinkle the chicken with the oregano and the remaining salt. Sopray a large nonstick skillet and set over medium high heat. Add the chicken and cook until browned on the outside and cooked through, about three minutes on each side. Transfer to a cutting board; let rest about five minutes. Cut the chicken, on the diagonal, into 1/4" thick slices.

Add the chicken, fennel, tomatoes, onion, and olives to the potato mixture. Add the dressing and toss gently to coat.

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Per Serving (excluding unknown items): 303 Calories; 8g Fat (24.2% calories from fat); 29g Protein; 29g Carbohydrate; 5g Dietary Fiber; 69mg Cholesterol; 583mg Sodium. Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

NOTES : From WW Everyone Loves Chicken Cookbook

6 points per serving.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

 

 

 

* Exported from MasterCook *364697867_42efc547a5_m.jpg

Chilled Tomato and Shrimp Soup

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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3 large tomatoes -- coarsely chopped

2 cups chicken broth, reduced fat and sodium

1 large onion -- coarsely chopped

2 tablespoons tomato paste

2 cloves garlic -- chopped

1/2 teaspoon salt

1/4 teaspoon pepper

1 cup buttermilk

1 pound shrimp, cooked -- chopped

1 cup cucumber -- diced

1/4 cup fresh dill -- chopped

1/4 cup fresh chives -- chopped

Combine the tomatoes, broth, onion, tomato paste, garlic, salt, and pepper in a large pot; bring to a boil. Reduce the heat and simmer, covered, until the onion is tender, about 20 minutes. Remove the pot from the heat and let cool slightly.

Pour the soup in two batches into blender or food processor and puree. Transfer to a large bowl; stir in the buttermilk. Cover and refrigerate until well chilled, at least one hour. Just before serving, stir in the shrimp, cucumber, dill, and chives.

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Per Serving (excluding unknown items): 122 Calories; 1g Fat (10.7% calories from fat); 18g Protein; 8g Carbohydrate; 1g Dietary Fiber; 149mg Cholesterol; 484mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 0 Fat.

NOTES : From WW Flex and Core Cookbook

2 points per serving.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

 

 

 

 

* Exported from MasterCook *

Crispy Cornmeal Flounder364697922_abd19df92a_m.jpg

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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1/2 cup yellow cornmeal

1/4 cup fresh parsley -- chopped

1 tablespoon fresh oregano -- chopped

2 teaspoons Cajun seasoning

1/2 teaspoon salt

2 whole egg whites -- lightly beaten

3 tablespoons Dijon mustard

24 ounces flounder fillets -- or sole, skinned

4 teaspoons olive oil

1/2 cup salsa

Combine the cornmeal, parsley, oregano, Cajun seasoning, and salt on a large plate. Combine the egg whites and mustard in a large bowl; mix well.

Dip one flounder fillet in the egg white mixture, then in the cornmeal mixture, pressing gently to coat. Place the fillet on a plate; repeat with the remaining fillets.

Heat 2 teaspoons of oil in a large nonstick skillet over medium high heat. Add 2 fillets and cook, until golden and the fish is just opaque in the center, about 3 minutes on each side. Transfer the fillets to a platter. Repeat with the remaining 2 teaspoons oil and 2 fillets. Serve with the salsa.

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Per Serving (excluding unknown items): 290 Calories; 8g Fat (23.8% calories from fat); 37g Protein; 18g Carbohydrate; 3g Dietary Fiber; 82mg Cholesterol; 823mg Sodium. Exchanges: 1 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.

NOTES : From WW Flex and Core Cookbook

6 points per serving.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

 

 

 

 

* Exported from MasterCook *

Grilled Chicken Salad with Green Goddess Dressing

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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1/2 cup sour cream, light

1/4 cup mayonaise, light

1 bunch fresh chives -- chopped

2 tablespoons fresh tarragon -- chopped

1 tablespoon tarragon vinegar

1 teaspoon worcestershire sauce

1 pound chicken breast, no skin, no bone, R-T-C

1/2 teaspoon salt

1/4 teaspoon pepper

16 ounces lettuce, iceberg -- mix in a bag

Puree the sour cream, mayo, chives, tarragon, vinegar, and Worcestershire in a blender.

Spray a grill rack with olive oil nonstick spray; prepare the grill (or use an indoor grill like the GF). Lightly spray the chicken with the spray; sprinkle with the salt and pepper.

Grill the chicken and transfer to a cutting board.

Transfer 2 tablespoons of the dressing to a small bowl; set aside. Combine the salad mix and the remaining dressing in a large bowl; mix well. Divide the salad among 4 plates. Cut each breast on the diagonal into 1/4" strips; arrange one breast half on top of each salad. Drizzle the chicken evenly with the reserved dressing.

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Per Serving (excluding unknown items): 160 Calories; 4g Fat (21.5% calories from fat); 27g Protein; 4g Carbohydrate; 2g Dietary Fiber; 72mg Cholesterol; 358mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

NOTES : From WW Everyone Loves Chicken

4 points per serving.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

 

 

 

 

* Exported from MasterCook *

Ham and Egg Frittata

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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2 teaspoons extra-virgin olive oil

1 large onion -- chopped

1/2 cup fresh mushrooms -- sliced

1/2 pound ham steak -- cut into 1/4" pieces

1/2 teaspoon dried basil

1/2 cup tomatoes -- halved (grape variety)

3 large eggs

3 large egg whites

1/4 teaspoon pepper

3/4 ounce Swiss cheese, lowfat -- chopped

Heat the oil in a medium ovenproof skillet over medium heat. Add the onion and mushrooms; cook until the mushrooms give off their liquid and the onion slightly softens, about two minutes. Add the ham and basil; cook, stirring occasionally, until the onion and ham are lightly browned, about 7 minutes. Add the tomatoes and cook, stirring occasionally, until heated through, about two minutes.

Preheat the broiler. Lightly beat the eggs, egg whites, and pepper in a small bowl; pour over the ham mixture, stirring gently to combine. Sprinkle with the cheese. Cook, without stirring, until the eggs are set, about 7 minutes. Place the frittata under the broiler and broil until the top is lightly browned, about two minutes. Let stand five minutes before serving.

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Per Serving (excluding unknown items): 185 Calories; 9g Fat (43.8% calories from fat); 21g Protein; 5g Carbohydrate; 1g Dietary Fiber; 186mg Cholesterol; 831mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 1 Fat.

NOTES : From WW Flex and Core Cookbook

5 points per serving.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

 

 

 

 

* Exported from MasterCook *

Mediterranean Chicken Casserole364697989_af86243882_m.jpg

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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3/4 pound chicken breast halves without skin -- cut in half

14 1/2 ounces canned tomatoes -- diced

1 cup chicken broth, reduced fat and sodium

2 bulbs fennel -- trimmed and thinly sliced

10 green olives -- pitted and chopped

1 clove garlic -- minced

2 teaspoons fresh rosemary -- chopped

1/4 teaspoon salt

1/2 teaspoon saffron threads -- you can subsitute turmeric

pepper to taste

3 tablespoons yellow cornmeal

Preheat oven to 350°.

Spray large casserole with nonstick spray and place over medium high heat. Add the chicken breasts and brown about 2 minutes on each side.

Add tomaties and broth; bring to a boil, sraping bits from the bottom of the pot. Add the fennel, olives, garlic, rosemary, slat, saffron, and pepper. Stir, making sure the meat is partially submerged in the liquid.

Cover casserole and bake 45 minutes. Uncover and stir in the cornmeal until it is incorporated into the sauce. Continue baking until done and the sauce is slightly thickened, about 10 minutes longer.

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Per Serving (excluding unknown items): 98 Calories; 2g Fat (14.2% calories from fat); 12g Protein; 9g Carbohydrate; 2g Dietary Fiber; 26mg Cholesterol; 321mg Sodium. Exchanges: 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat.

NOTES : From WW Everyone Loves Chicken Cookbook

4 points per serving.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0

 

 

 

 

* Exported from MasterCook *

Mediterranean Shrimp and Scallop Salad364698055_20f94106a4_m.jpg

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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3/4 pound shrimp -- peeled and deveined

3/4 pound bay scallops

1 small fennel bulb -- quartered and very thinly sliced

1 rib celery -- thinly sliced

1/2 small onion -- red, thinly sliced

1 pint cherry tomatoes -- halvd

1/4 cup fresh basil -- chopped

4 teaspoons extra virgin olive oil

1 tablespoon red wine vinegar

1/2 teaspoon dried oregano

3/4 teaspoon salt

1/4 teaspoon pepper

Bring a medium saucepan two thirds full of water to a gentle simmer. Add the shrimp and cook until just opaque in the center, about two minutes. With a slotted spoon, transfer the shrimp to a bowl filled with ice water. Return the water to a simmer; add the scallops and cook until just opaque in the center, about two minutes. With a slotted spoon, transfer the scallops to the bowl with the shrimp.

Drain the shrimp and scallops; transfer to a large bowl. Add the fennel, celery, onion, tomatoes, basil, oil, vinegar, oregano, salt, and pepper; mix well.

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Per Serving (excluding unknown items): 248 Calories; 7g Fat (25.5% calories from fat); 33g Protein; 13g Carbohydrate; 3g Dietary Fiber; 157mg Cholesterol; 709mg Sodium. Exchanges: 0 Grain(Starch); 4 1/2 Lean Meat; 1 Vegetable; 1 Fat; 0 Other Carbohydrates.

NOTES : From WW Flex and Core Cookbook

5 points per serving.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

 

 

 

 

* Exported from MasterCook *

Pork, Salsa, and Hominy Soup

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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1/2 pound ground pork -- (use lean ground pork and the points will be the same as in the book)

1 large onion -- chopped

2 cups chicken broth, reduced fat and sodium

15 ounces hominy, canned -- drained

1 cup green salsa (salsa verde)

2 cloves garlic -- minced

1/2 teaspoon cumin

1/2 teaspoon dried oregano

1 tablespoon cornmeal

1/3 cup fresh cilantro -- chopped

Heat a nonstick pot over medium high heat. Add the pork and onion; cook, stirring frequently to break up the pork, until browned, about five minutes.

Add the broth, hominy, salsa, garlic, cumin, and oregano, bring to a boil. Reduce the heat and simmer, covered, until the flavors are blended, about 15 minutes.

Stirring constantly, gradually add the cornmeal to the soup. Cook, stirring occasionally, until slightly thickened, about five minutes. Remove from heat and stir in cilantro.

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Per Serving (excluding unknown items): 271 Calories; 13g Fat (45.0% calories from fat); 12g Protein; 24g Carbohydrate; 3g Dietary Fiber; 41mg Cholesterol; 514mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 1 1/2 Fat.

NOTES : From WW Flex and Core Cookbook

3 points per serving.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

 

 

 

 

* Exported from MasterCook *

Red Snapper Cakes with Nectarine-Citrus Salad364698111_204265e95c_m.jpg

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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3 whole nectarines -- cut into 1/4" slices

2 whole oranges -- peeled and cut into sections

1/2 small red onion -- thinly sliced

3 tablespoons fresh basil -- thinly sliced

1 tablespoon fresh lemon juice

1 pound red snapper -- fillets, skinned and finely chopped

1 large egg

3 tablespoons cornmeal

1 small shallot -- minced

1/2 small jalapeno pepper -- seeded and finely chopped

2 tablespoons fresh cilantro -- chopped

3/4 teaspoon salt

4 teaspoons olive oil

To make the salad, combine the nectarines, oranges, onion, basil, and lemon juice in a bowl.

Combine the snapper, egg, cornmeal, shallot, jalapeno, cilantro, and salt in a bowl. Form into four patties.

Heat the oil in a medium nonstick skillet over medium heat. Add the cakes and cook until golden and cooked through, about five minutes on each side. Serve with the salad.

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Per Serving (excluding unknown items): 288 Calories; 8g Fat (24.6% calories from fat); 27g Protein; 28g Carbohydrate; 4g Dietary Fiber; 95mg Cholesterol; 491mg Sodium. Exchanges: 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 1 Fat.

Serving Ideas : You can subsitute plums for the nectarines if desired.

NOTES : From WW Flex and Core Cookbook

5 points per serving.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

 

 

 

 

* Exported from MasterCook *

Roast Asparagus and Plum Tomatoes364698187_2b6d1cb248_m.jpg

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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1 pound fresh asparagus -- trimmed and cut into 4" lengths

1 1/2 pounds plum tomatoes -- halved lenghtwise

2 1/2 teaspoons extra virgin olive oil

1 1/2 teaspoons white wine vinegar

1 clove garlic -- minced

1/2 teaspoon lemon zest -- grated

1/4 teaspoon salt

1/8 teaspoon pepper

Arrange the oven rack in the lower third of the oven. Preheat to 425°.

Toss the asparagus and tomatoes with 1 teaspoon of the oil in a roasting pan. Arrange the vegetables in a single layer, with the tomatoes cut side up. Roast until the tomatoes are lightly charred and the asparagus are just tender, 12-16 minutes, depending on the thickness of the asparagus.

Meanwhile, combine the remaining 1 1/2 teaspoons oil, the vinegar, garlic, lemon zest, salt, and pepper in a cup. Transfer the vegetables to aplatter and drizzle with the dressing.

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Per Serving (excluding unknown items): 85 Calories; 4g Fat (32.3% calories from fat); 4g Protein; 13g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 150mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

NOTES : From WW Flex and Core Cookbook

1 point per serving.

Nutr. Assoc. : 0 0 0 0 0 0 0 0

 

 

 

 

* Exported from MasterCook *

Shrimp Diavolo

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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1 pound large shrimp -- peeled and deveined

3/4 teaspoon salt

4 teaspoons extra virgin olive oil

2 cloves garlic -- minced

1 teaspoon dried oregano

1/4 teaspoon crushed red pepper

15 ounces canned tomatoes

3 tablespoons tomato paste

1/2 pound whole wheat spaghetti -- or linguine

Sprinkle the shrimp with half teaspoon of the salt. Heat two teaspoons of the oil in a large nonstick skillet over medium high heat. Add half the shrimp and cook until golden and just opaque in the center, about two minutes on each side. Transfer to a plate with a slotted spoon. Repeat with the remaining shrimp.

Heat the remaining two teaspoons oil in the same skillet over medium heat. Add the garlic, oregano, and crushed red pepper; cook, stirring constantly, until fragrant, about 30 seconds. Stir in the tomatoes and paste; cook until slightly thickened, 4-6 minutes. Add the shriump and the remaining 1/4 teaspoon salt; cook, stirring occasionally, until heated through about one minute.

Meanwhile, cook the pasta according to package directions; drain in a colander. Divide the pasta among 4 plates, and top each serving with the sauce.

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Per Serving (excluding unknown items): 391 Calories; 7g Fat (16.7% calories from fat); 33g Protein; 51g Carbohydrate; 6g Dietary Fiber; 173mg Cholesterol; 827mg Sodium. Exchanges: 3 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 1 Fat.

NOTES : From WW Flex and Core Cookbook

7 points per serving.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0

 

 

 

 

* Exported from MasterCook *

Shrimp-Basil Tabbouleh Salad364698248_04b0cf7a1c_m.jpg

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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1 1/4 cups water

1 cup bulgur

3/4 pound shrimp -- peeled and deveined

1 cup cucumber -- peeled, seeded and chopped

12 cherry tomatoes -- quartered

1 small red onion -- finely chopped

1/4 cup fresh basil -- chopped

1/4 cup fresh parsley -- chopped

3 tablespoons fresh lime juice

4 teaspoons extra virgin olive oil

2 teaspoons Dijon mustard

1/2 teaspoon salt

1/2 teaspoon pepper

Bring the water to a boil in a large saucepan. Stir in the bulgur; remove the pan from the heat. Cover and let stand until the water is absorbed, 25-30 minutes.

Meanwhile, fill a large bowl halfway with ice water. Put the shrimp in a steamer basket; set in a saucepan over one inch of boiling water. Cover tightly and steam until the shrimp are just opaque in the center, about five minutes. Plunge the shrimp into the ice water to stop cooking, drain, and coarsely chop. Set aside.

Fluff the bulgur with a fork; let cool slightly. Stir in the shrimp, cucumber, tomatoes, onion, basil, and parsley until just combined.

Combine the lime juice, oil, mustard, salt, and pepper in a small bowl until blended. Pour the dressing over the bulgur mixture; 6toss to coat. Serve at once.

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Per Serving (excluding unknown items): 287 Calories; 7g Fat (20.8% calories from fat); 23g Protein; 35g Carbohydrate; 8g Dietary Fiber; 129mg Cholesterol; 441mg Sodium. Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

NOTES : From WW Flex and Core Cookbook

4 points per serving.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

 

 

 

 

* Exported from MasterCook *

Tandoori-Style Chicken Salad364698313_2ddd123bdc_m.jpg

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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3/4 cup yogurt, fat free

1 1/2 teaspoons ground cumin

1 teaspoon fresh ginger -- peeled and minced

1 clove garlic -- minced

1/2 teaspoon salt

1 pound chicken breast, no skin, no bone, R-T-C -- (thin sliced cutlets)

4 cups red cabbage -- shredded

3/4 cup carrots -- shredded

1/4 cup fresh cilantro -- chopped

2 tablespoons fresh cilantro -- chopped

3 tablespoons red wine vinegar

1 tablespoon olive oil

1/2 teaspoon pepper

Combine the yogurt, cumin, ginger, garlic, and 1/4 teaspoon of the salt in a large zip close plastic bag; add the chicken. Squeeze out the air and seal the bag; turn to coat the chicken. Refrigerate, turning the bag occasionally, at least one hour or up to overnight.

Combine the cabbage, carrots, the 1/4 cup cilantro, the vinegar, oil, pepper, and the remaining salt in a large bowl; toss well to coat.

Remove the chicken from the marinade; discard the marinade. Spray a large nonstick ridged grill pan with spray and set to medium high heat. Add the chicken and cook until browned on the outside and cooked through, about three minutes per side. Transfer to a cutting board; let rest about five minutes. Cut the chicken on the diagonal into thin slices.

Arrange the cabbage mixture on a large serving platter; top with the chicken and sprinkle with the remaining cilantro.

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Per Serving (excluding unknown items): 205 Calories; 7g Fat (29.5% calories from fat); 27g Protein; 9g Carbohydrate; 3g Dietary Fiber; 69mg Cholesterol; 347mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

NOTES : From WW Everyone Loves Chicken Cookbook

4 points per serving.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

 

 

 

* Exported from MasterCook *

Zesty Roast Beef Salad

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

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1/2 pound roast beef -- thinly sliced

2 tablespoons mayonnaise, imitation -- or reduced fat

2 tablespoons sour cream, light

2 tablespoons horseradish

1/4 teaspoon salt

pepper to taste

1 head romaine lettuce

Cut the beef into 1/4 inch strips.

Combine the mayo, sour cream, horseradish, salt, and pepper in a large bowl. Add the lettuce and beef; toss until well coated.

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 41 Calories; 1g Fat (16.9% calories from fat); 4g Protein; 7g Carbohydrate; 4g Dietary Fiber; 4mg Cholesterol; 197mg Sodium. Exchanges: 0 Lean Meat; 1 Vegetable; 0 Fat; 0 Other Carbohydrates.

NOTES : From WW Flex and Core Cookbook

2 points per serving.

Nutr. Assoc. : 0 0 0 0 0 0 0


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

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Guest suzy-loozy

I want to check....whe you post chicken in recipes, sometime the letters

 

R-T-C

 

are after that.....is that ready to cook? and by that do you mean raw and diced, sliced or other....????

 

Just curious

 

Thanks in advance!

:bcb_march

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It is just how it appears in MasterCook and indeed it does mean ready to cook. That means cleaned with no bone, no skin, no visible fat and cut or diced according to recipe instructions.


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

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Thanks, Barbara, for all the recipes. That pork and noodle soup sounds wonderful. We will definitely try that soon.


Selma/Shana1

Highest weight, 350# 1992

Started WW, 7/6/01

303.6/218.4/under 215

100#s gone, 5/15/06

"If you need a friend, I'm sailing right behind. Like a bridge over troubled waters, I will ease your mind." Courtesy of Paul Simon

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We made the Asian pork and noodle soup. It is delicious. Once all the ingredients are prepped it goes together very quickly. I highly recommend you give it a try. Thanks, Barbara.


Selma/Shana1

Highest weight, 350# 1992

Started WW, 7/6/01

303.6/218.4/under 215

100#s gone, 5/15/06

"If you need a friend, I'm sailing right behind. Like a bridge over troubled waters, I will ease your mind." Courtesy of Paul Simon

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Barbara, we made the Asian pork and noodle soup again yesterday. It occurs to me that the pork could be left out completely,or tofu could be substituted along with vegetable stock to make this vegetarian. Also chicken could be used rather than pork. We really enjoy this soup. It's a very big serving and very filling with all good things. We break up the spaghetti so it's easier to eat with a spoon. Of course, if you are adept with chopsticks, it doesn't matter. Thanks again for posting all the recipes. There are so many we'd like to try and will soon.


Selma/Shana1

Highest weight, 350# 1992

Started WW, 7/6/01

303.6/218.4/under 215

100#s gone, 5/15/06

"If you need a friend, I'm sailing right behind. Like a bridge over troubled waters, I will ease your mind." Courtesy of Paul Simon

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Thanks again Barbara! I have printed up a few and will be giving them a try real soon. I have so many recipes printed up that I had to get a filing system for them!!

 

:salut MT


:salut MT

 

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MT, I am glad that you have lots of recipes to choose from. It makes it nice not to have the same ole, same ole all the time.

 

Selma, you make a good point about the subsitutions. That is pretty much what I do when I see a recipe I think I will like. I try it as is and then the next time I make it, I adjust the ingredients to suit my family. I hope that people will do that with the recipes that I post too since we all have different tastes and dietary restrictions.


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

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