Side Dishes

Green Beans with Mushrooms and Crisp Onion Crumbs

Here is a fresh-tasting, flavorful replacement for fattening green bean casserole. Our version is just as tasty and of course, healthier, too.

2 Tbsp unsalted butter, divided 10 SmartPoints™

3 ⁄ 4 cup(s)panko breadcrumbs 9 SmartPoints™

2 Tbsp dehydrated onion flakes, minced variety 1 SmartPoints™

3 ⁄ 4 tsp table salt, divided 0 SmartPoints™

2 spray(s)cooking spray 0 SmartPoints™

1  1 ⁄ 2 pound(s)uncooked string beans, fresh, trimmed, cut in half 0 SmartPoints™

1 pound(s)button mushrooms, thinly sliced

To make crumb topping, in a large, deep nonstick skillet, melt 1 tablespoon butter over medium-low heat; add panko, onion flakes and 1/4 teaspoon salt. Increase heat to medium and cook, stirring often, until crumbs are lightly toasted, about 3 minutes. Remove from skillet and set aside; carefully wipe skillet clean.  Coat skillet with cooking spray; place over high heat. Add string beans and mushrooms; sauté until vegetables are lightly browned and tender, about 6 minutes.  Add remaining tablespoon butter and 1/2 teaspoon salt to skillet; toss over low heat until butter is melted and mixture is heated through. Transfer vegetables to a serving platter; sprinkle with crumb mixture. Serves 8.  Yields about 1 cup vegetables and 2 tablespoons crumbs per serving.

SmartPoints:3

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Packed with wholesome ingredients, this casserole makes a fantastic one-dish meal. Slide it out of the oven, all bubbling and hot, and you’ve got a comforting, crowd-pleasing dinner.

Farro: is a food made up of grains of certain wheats.  It is sold dried and prepared by cooking in water until soft.  But it will also can be crunchy, if not soaked overnight).  It can be eaten plain or in salads and soups

Butternut Squash Farro

2 spray(s) cooking spray

3 cup(s) uncooked faro

1 pinch table salt, or to taste (for cooking farro)

1 Tbsp olive oil

1 1⁄2 pound(s) uncooked butternut squash, peeled, and cut into 1/2-inch dice (use store bought cut

2 cup(s) uncooked shallot(s), thinly sliced

2 cup(s) sweet red pepper(s)

2 Tbsp minced garlic, or to taste

5 Tbsp fresh sage, chopped, divided

1⁄2 tsp cayenne pepper

10 oz fresh spinach, baby leaves

1⁄2 cup(s) reduced-sodium chicken broth, warmed

1 Tbsp lemon zest, grated

1⁄4 cup(s) fresh lemon juice

1 tsp kosher salt

1⁄2 tsp black pepper, freshly ground

3 oz Gruyère cheese, shredded (about 1 cup)

1 cup(s) chopped walnuts, toasted

1⁄2 cup(s) grated Pecorino Romano cheese

Preheat oven to 375°F. Coat a 13- X 9-inch baking dish with cooking spray.  Cook farro in salted water according to package directions; drain any liquid not absorbed (you should have about 6 to 6 1/2 cups; pearled/semi-pearled farro cooks in 20 to 30 minutes while whole farro cooks in 60 minutes – check your package carefully). Place farro in a large bowl; fluff with a fork.  In a large deep skillet, heat oil over medium heat.  Add squash, shallots, red pepper and garlic; cook, stirring frequently, until shallots and pepper are softened, about 5 minutes.  Add 3 tablespoons sage and cayenne; cook, stirring frequently, about 3 minutes.  Add spinach; cook, stirring frequently, until spinach is wilted, about 2 minutes. Add squash mixture to farro; toss to combine. Stir in broth, lemon zest, lemon juice, salt and pepper; stir in Gruyere and spoon mixture into prepared pan.  In a small bowl, combine walnuts, Pecorino and remaining 2 tablespoons sage; sprinkle evenly over farro mixture.  Cover with foil and bake for 15 minutes; uncover and cook until casserole is heated through and top is lightly browned, about 5 minutes more. Serves 12 Yields about 1 heaping packed cup per serving.

Notes The farro can be made a day ahead. Just cool, cover and refrigerate. Bring it to room temperature and fluff with a fork when ready to use.

SmartPoints:  8 (1 heaping packed cup per serving)

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It is in the top 10 of my favorite recipes of all times. It is Fried Rice but using Cauliflower! Give it a try. We won’t eat the real stuff ever again!

Cauliflower Fried Rice

5 c. roughly chopped cauliflower (about 1 medium head)

¾ c. egg whites

3 c. frozen stir-fry vegetables

1 c. frozen peas

1 c. chopped onion

1 tsp. chopped garlic1 Tbsp/ sesame oil

¼ c. thick teriyaki marinade or sauce

Working in batches, pulse cauliflower in blender until reduced to small rice-like pieces. (this step is very important). Bring an extra-large skillet sprayed with nonstick spray to medium heat. Scramble egg whites until fully cooked, 3-4 minutes, using a spatula to break it up into bite-sized pieces. Transfer to a large bowl, and cover to keep warm. Remove skillet from heat; clean, if needed. Re-spray, and bring to medium-high heat. Add frozen stir-fry vegetables, peas and add ¼ c. water. Cover and cook for 3 minutes or until thawed. Add cauliflower, onion, garlic, and sesame oil. Cook and stir until vegetables have mostly softened, 6-8 minutes. Add scrambled egg whites and teriyaki sauce. Cook and stir until hot and well mixed, about 2 minutes. Serves 5.

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Believe it or not, quinoa is closely related to spinach.  It is also related to amaranth.  It was domesticated 3,000-4,000 years ago in the Andean region of Peru, Bolivia, Ecuador, Chile, and Columbia.  The Incas thought the crop to be sacred and referred to it as “mother of al grains.”  But when the Spanish to over South America, the colonists referred to quinoa as “food for Indians” and reduced its cultivation.  The Incas were then forced to grow wheat.  The countries of Peru, Boliva, and Ecuador are the highest producers of this grain in the world.  The seeds have a coating that is bitter called saponin.  This needs to be rinsed off prior to consumption.  Most commercially sold quinoa has been processed to remove this coating.  The protein is a very high source of protein and essential amino acids. It is also high in B vitamins and potassium.

Quinoa Salad with Corn and Peppers

1 cup(s) uncooked quinoa

1 medium yellow corn on the cob, kernels removed*

1/2 medium sweet red pepper(s), diced

1/2 medium yellow pepper(s), diced

2 Tbsp fresh lemon juice

1 1/2 Tbsp orange zest

1/3 cup(s) unsweetened orange juice, freshly squeezed (or less to taste)

1 tsp canola oil

1/4 tsp table salt, or to taste

1/8 tsp black pepper, or to taste

2 Tbsp chopped almonds, toasted

Boil 2 cups of water over medium-high heat. Add quinoa and simmer, covered, for 15 minutes; cool to room temperature.  Stir corn, peppers, lemon juice, orange zest and juice, oil, salt and pepper into quinoa. Transfer to a serving bowl; sprinkle with almonds and serve. Serves 6.  Yields about 3/4 cup per serving.

Notes:

If you’ve never had quinoa before, you’ll love its versatility and the fact that it cooks in about half the amount of time as rice.

We used a half cup of red quinoa and a half cup of regular quinoa in this recipe but you can use one or the other, if you prefer.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

 

 

 

Quinoa with tomatoes, Peppers and Feta

You here me talk about quinoa alot in our meetings.  It actually domesticated around 3,000 to 4,000 years ago.  I love this food!  It is actually a member of the true grass family.  It is extremely high in protein and lacks gluten.  Quinoa (keenwa) is a grain that is granular and has a slightly nutty flavor.  It is a source of complete protein.   If you’re not ‘feeling’ it, try something else, use rice or pasta. When using brown rice or whole wheat pasta the recipe remains one that is made up entirely of Power Foods!

2 cup(s) water

1 cup(s) uncooked quinoa, rinsed and drained

1 tsp. olive oil

1 medium uncooked onion(s), finely chopped

1 medium green pepper(s), seeded and diced

2 medium plum tomato(es), chopped

1/2 tsp. table salt

1/4 tsp. black pepper, freshly ground

2 Tbsp. reduce fat feta cheese, crumbled

2 Tbsp. fresh parsley, fresh, chopped

Bring the water to a boil in a saucepan; stir in the quinoa. Reduce the heat and simmer, covered, until tender and most of the water evaporates, about 10 minutes; drain.  Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and bell pepper and cook, stirring frequently, until tender, about 6 minutes. Stir in the tomatoes, salt, and pepper and cook until soft, about 5 minutes. Stir in the quinoa; heat through. Remove from the heat. Gently fold in the feta cheese and parsley.  Serves 4.

Notes

Be sure to rinse quinoa grains thoroughly under cold running water for about 1 minute before cooking to remove the bitter outer coating.

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Another recipe using cauliflower and our cheddar twists which you can find in the meeting room.  It serves 2 people.

Creamy Cauliflower Gratins with Crunchy Cheddar Topping

1 lb. cauliflower florets

2 T. light sour cream

½ tsp. garlic salt

Pinch cayenne pepper

½ c. light shredded cheddar cheese, divided

1 packet Weight Watchers Cheddar Twists, crushed

Preheat oven to 350 degrees and spray 4-4oz ramekins with cooking spray.  It does serve 2 people though.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

 

 

 

I found this recipe since I was wanting to use up some barley I had in the pantry.  They are a  legume and pale in color with a black spot.  I never have really cooked with black-eyed peas before but thought I would give them a try since they are considered a traditional food for the New Year.  In the Southern part of the United States, eating black-eyed peas on New Year’s Day is thought to bring prosperity in the upcoming new year.  It is normally prepared with a pork product for flavor, such as bacon or ham bones, diced onion, and hot chili sauce or pepper-flavored vinegar.  The meal also contains collards, turnips, or mustard greens.  The peas swell when they are cooked which symbolizes prosperity.  The green symbolizes money and the pork represents positive motion which has to do something with how the pig faces when foraging.  I always find it fascinating how foods represent so much from different cultures.  Give them a try!  They are a great source of calcium, folate, protein, fiber and vitamin A,.

Barley and Black-Eyed Peas

2 c. reduced-sodium chicken or vegetable broth

¼ tsp. salt

1 bay leaf

1 c. quick-cooking barley

1 c. frozen black-eyed peas, thawed

1 carrot, shredded

1 tsp. chopped fresh tarragon

Bring broth, salt, and bay leaf to boil in medium saucepan.  Add barley.  Reduce heat and simmer, covered, until barley is tender, 10-12 minutes.  Add peas and carrot.  Cover and cook until peas are heated through, about 2 minutes.  Discard bay leaf.  Stir in tarragon.  Serves 4.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Under 20 (200 delicious dishes in 20 minutes or less) © 2013 Weight Watchers.com. All rights reserved

 

 

 

When I was in Michigan visiting my mom, I did attend a Weight Watchers meeting.  Yes, even when I am away from home, I still can’t turn it off!  Well, I was totally surprised when the meeting was presented not only by the leader but by Florine Marks’ personel chef.  For those of you that don’t know who she is, click here (http://florineonline.com/).  She actually was my boss when I worked for WW in Michigan many years ago.  She was the largest franchise owner of WW locations in the United States.  In the last several years, she has sold several parts of the franchise back to WW but she retains several regions.  Her chef, Isabella goes around to WW meetings and does cooking demonstrations along with tv and radio shows, etc.  This particular meeting she presented grilling techniques.  It was very interesting and we got to try the following recipe:  Charred Salad.  It was fantastic!!  Everyone loved it.  I could only imagine using some flavored balsamic vinegars too.  She also said like I always say, you can use any other vegetables.  Basically, her philosophy is if it is in the fridge, and doesn’t look like you are going to use, throw it on the grill!  With grilling season just starting, be sure to add this one to your list of recipes to try.

Charred Salad

1 large head Romaine lettuce, washed and cut into quarters (core included)

16 cherry tomatoes, skewed, so they will be easier to handle on a grill

1 large red onion, cut into 1/4 –inch slices

2 red bell peppers, cut in half and seeded

2 T. balsamic vinegar

2 T. fresh lemon juice

2 oz. Blue Cheese crumbled

Heat grill and coat it with cooking spray.  Grill vegetables; keep eyes on the Romaine lettuce, you want to leave it on the grill long enough to get some marks and be slightly wilted.  Season with salt and pepper while cooking.  Once the peppers are done, you can remove the skin or leave it on, but cut them into thin strips. Divide vegetables onto 4 plates.  Put lettuce on the bottom and then add on top all the other vegetables.  Drizzle with juice and vinegar.  Sprinkle cheese on last.  Serves 4

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

NOTE:  She also added the following:

Use garlic, dill, lemon juice, oil, lemon zest, wine, pineapple juice, coke, and fresh basil for marinating, etc.  These work well with fish especially which takes very little time to cook on the grill when placed in aluminum foil packets.  But, always let it rest in foil so the juices spread out throughout the food.  She said red wine goes well salmon and dark chicken, while white wine with lighter chicken and fish.

 

 

 

 

This is the first time I really have cooked with kale, an entire dinner dish.  I was somewhat hesitant of eating kale raw so I thought I would try cooked.  We were in for a treat!  Ok, maybe not a treat, like we think of a treat!  The combination of these flavors is awesome.  The recipe said serve as a side dish, pasta topping or room temperature salad.  We actually used as a main meal but I cut up chicken sausage on top to make it heartier.

Kale is from the cabbage family and has green or purple leaves.  Theses leaves do not form a head like cabbage, broccoli, and cauliflower.  Until the end of the Middle Ages, it was one of the most popular vegetables in Europe.  It is sometimes referred to as a super food because of its vast nutritional content.  Kale is high in beta carotene, vitamin K, vitamin C, and rich in calcium.  It is also known for anti-cancer properties, chemicals with boosts DNA repair and blocks growth of cancer cells.  It also has resins which help lower cholesterol and decrease absorption of dietary fat.  Give it a try!!  If anything, it can also be used for decorative purposes with its bright purple, red, white, lavender, pink, and blue leaves.

Kale with Bacon and Cannellini Beans

3 slices uncooked reduced fat bacon

3 cloves (medium) garlic cloves, minced

½ tsp. crushed red pepper flakes

1 c. uncooked onion, diced

1 lb. uncooked kale, stemmed, roughly chopped

1 c. canned chicken broth, or beef broth

15 oz. canned cannellini beans, rinsed and drained

1 tsp. kosher salt

1 T. balsamic vinegar

1 tsp. sugar, in the raw

Set a large, heavy pot or skillet over medium heat; add bacon and cook to desired crispness.  Remove bacon from pot and set aside; leave bacon drippings in pot.  Add garlic and red pepper flakes to bacon drippings; cook, stirring, until garlic becomes fragrant, about 30 seconds to 1 minute.  Add onion; cook stirring occasionally, until soft, about 10 minutes.  Add kale; cook stirring occasionally, until it starts to wilt, about 5 to 7 minutes.  Add broth; cover and simmer over low heat until kale is just tender, about 8 to 10 minutes.  Add beans; simmer, uncovered, until liquid is almost evaporated, about 5 to 7 minutes.  Stir in salt, vinegar and sugar; sprinkle with crumbled bacon and serve immediately.  Yields, about 1 ¼ c. per serving.  Serves 4.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

www.weightwatchers.com 2013

 

 

 

Since the topic of the week is all about summer recipes, a favorite is grilled fruit.  I googled what fruit is best on the grill, and I got quite a few recipes.  Try these:  pineapple, apples, bananas, pears, cantaloupe, peaches, and nectarines.  Or, try fruit kabobs!  I like serving with vanilla ice cream and dollop of whipped cream (aerosol can).  This recipe comes from the Weight Watchers Ready, Set, Go cookbook which is contained in the Deluxe Member Kit.

Grilled Nectarines with Raspberry Sorbet and Berries

4 large nectarines, halved and pitted

1 1/2 tablespoons sugar

1 pint raspberry sorbet, slightly softened

1 (6-ounce) container raspberries

4 fresh mint sprigs

Preheat grill to medium or prepare medium fire using direct method.  Spray cut sides of nectarines with olive oil nonstick spray and sprinkle evenly with sugar.  Place nectarines, cut side down, on grill rack and grill, turning once, until slightly softened and nicely marked, about 3 minutes per side.  Transfer to plate.  Place 2 nectarine halves on each of 4 plates.  Place ¼ c. scoop of sorbet in each half.  Scatter raspberries around nectarines and garnish each serving with mint sprig.  Serves 4

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Ready, Set, Go © 2010 Weight Watchers.com. All rights reserved

 

 

Mediterranean Salsa

2 medium cucumbers, peeled and diced

½ lb. feta w/basil and sun dried tomato (if you use ¼ lb., the PPV is only 8 vs. 16)

½ can black olives, chopped

1/3 c. balsamic vinegar

2 tomatoes, chopped

½ c. olive oil (if you use ¼ c. the PPV is only 14 vs. 28)

½ c. fresh basil, chopped

1 T. oregano

Black pepper

Mix all ingredients together. Add pepper to taste.  Serving suggestions:  with tortilla chips, on bruschetta, over chicken, as a side salad, or in a pita or wheat tortilla.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

 

 

Cold Slaw

2 vanilla yogurts (12 oz)

1 can mandarian oranges, drained

1 c. pineapple (small) tidbits, drained

½ c. cranberries

¼ c. slivered almonds

1 package cole slaw

Mix all the ingredients.  Serve.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

 

 

As promised, I was going to post the Herb-Grilled Corn, I have been making quite a bit this summer.  This comes from the Weight Watchers Sizzle It cookbook.  I am using the fresh herbs from my garden, and this takes grilled corn to a new level.

Herb-Grilled Corn

4 ears of corn, husks and silk removed

4 tsp. unsalted butter, melted

½ tsp. salt

16 fresh cilantro sprigs

16 fresh large basil leaves

4 fresh thyme or rosemary sprigs

8 tsp. water

Preheat grill to medium-high or prepare a medium-high fire.  Tear off 4 (12 x 18-inch) sheets of heavy-duty foil and spray the centers with nonstick spray.  Brush the corn evenly with the butter and sprinkle with the salt; place 1 ear of corn in the middle of each foil sheet.  Place 4 cilantro sprigs, 4 basil leaves, and 1 thyme sprig on top of each ear of corn sprinkle evenly with the water.  To close the packets, bring the two opposite long sides of the foil up to meet in the center; fold the edges over twice3, making ½-inch-wide folds, to ½-inch wide folds, to seal tightly.  Place the packets on the grill rack and grill, covered, until the corn is tender about 15 minutes.  With a wide spatula, transfer the packets to a cutting board; l carefully open, standing back to avoid the steam.  Discard the herbs.  Serves 4.

© 2014 Weight Watchers International, Inc. © 2014 WeightWatchers.com, Inc. All rights reserved.

WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Sizzle It© 2008 Weight Watchers.com. All rights reserved

 

 

 

Not only does this recipe have color, a variety of vitamins and nutrients, but the texture is great.  This is something we forget sometimes, and this can add to your satisfaction level form eating.

Brussels Sprouts with Chickpeas and Grapes

1 pound Brussels sprouts, trimmed and halved
2 tsp. olive oil
1 lg. shallot, minced
2 garlic cloves, mined
1 T. chopped fresh thyme
1 ½ c, halved seedless red grapes
½ c. canned chickpeas, rinsed and drained
1 T. dry sherry or white grape juice
¼ tsp. salt
1 tsp. grated lemon zest

Place Brussels sprouts in steamer basket and set in large skillet over 1 inch of boiling water.  Cover tightly and steam until tender, about 10 minutes.  Heat oil in large nonstick skillet over medium heat. Add shallot, garlic, and thyme and cook, sitting constantly, until shallot is softened, about 2 minutes.  Add grapes and cook, stirring frequently, until softened, about 3 minutes.  Add Brussels sprouts, chickpeas, sherry, and salt.  Cook, stirring frequently until chickpeas are heated through, 3-4 minutes.  Sprinkle w/lemon zest.  Serves 4

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Power Foods Cookbook , © 2011  All rights reserved.

 

Steakhouse “Fries”

2 tsp. chili powder
2 tsp. smoked paprika
2 tsp. onion powder
1 tsp. dried oregano, crumbled
½ tsp. salt
½ tsp. black pepper
2 (10 oz) baking potatoes, scrubbed and each cut into 9 wedges

Preheat oven to 425.  Spray baking sheet with nonstick spray.  Stir together chili powder, paprika, onion powder, oregano, salt, and pepper to cup.  Put potatoes in large bowl and spray with nonstick spray, tossing until coated evenly.  Sprinkle spice mixture over potatoes tossing as you go.  Arrange potatoes, skin side down, on prepared baking sheet.  Bake until tender and nicely browned, about 25 minutes.  Serves 4.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Best Darn Food Ever!  Cookbook © 2012  All rights reserved.

 

 

With the fall season, I always think winter squashes.  If you haven’t tried these fries, you need to make these.  Your family will love them!!

Butternut Squash Fries

3 spray(s) olive oil cooking spray
1 pound(s) uncooked butternut squash, peeled, seeded, long “neck” cut into sixteen
3/4-inch-thick sticks
1 tsp table salt, or to taste
1/2 tsp chili powder, or to taste (optional)

Preheat oven to 450ºF. Coat a baking sheet with cooking spray. Arrange squash fries on prepared baking sheet and sprinkle with salt and chili powder; liberally coat with cooking spray. Roast, turning once, until desired crispness, about 14 to 18 minutes.
Yields 4 fries per serving.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

www.weightwatchers.com

 

This recipe incorporates healthy oil, healthy whole grains, and veggies all in one!

Barley with Spinach and Asparagus

2 tsp. olive oil
1 red onion, thinly sliced
2 garlic cloves, mined
1 c. pearl barley
3 ½ c. reduced-sodium chicken broth
½ c. dry vermouth
½ tsp. salt
½ pounds asparagus, trimmed and cut diagonally into ½-inch lengths
2 c. baby spinach
2 T. grated Parmesan cheese
1 T. grated lemon zest

Heat oil in large nonstick skillet over medium heat.  Add onion and garlic; cook, stirring occasionally, until softened, about 5 minutes.  Add barley; cook, stirring to coat, about 1 minute.  Add broth, vermouth, and salt; bring to boil.  Reduce heat and simmer, covered, until barley is just tender, about 25 minutes.  Stir asparagus and spinach into skillet.  Cook, uncovered, stirring often, until asparagus is crisp-tender and spinach is wilted, 2-3 minutes.  Remove from heat.  Stir in Parmesan and lemon zest. Serve at once.  Serves 4.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers PointsPlus Cookbook © 2010 Weight Watchers.com. All rights reserved

 

 

Going with the fruits and vegetables theme this week.  Try this recipe for a twist on cauliflower.   A great “old” recipe from my favorite Weight Watcher’s cookbook:  Greatest Hits, 250 Classic Recipes from the Sixties to Today.  If you can get your hands on this cookbook, it is a keeper.  I have made more recipes from this cookbook than any other!  Back in the old days, members used to use cauliflower for all sorts of things, such as blend in soups and add to meat loaf.

Cauliflower Casserole, Pizza-Style

1 medium (2 pound) cauliflower head, trimmed and separated into florets
2 c. low-fat marinara sauce
¼ c. seasoned dried bread crumbs
1 c. shredded part-skim mozzarella cheese
2 T. freshly grated Parmesan cheese

Preheat oven to 350.  Fill a medium saucepan 2/3 full with water and bring to boil; add cauliflower.  Reduce heat and simmer until cauliflower is tender-crisp, 8-10 minutes; drain.  Spread 1 c. sauce in bottom of an 8-inch square baking dish or 9-inch pie plate.  Add cauliflower, then sprinkle with bread crumbs.  Pour remaining sauce evenly over, then sprinkle with mozzarella and Parmesan cheeses.  Cover with foil and bake until cauliflower is soft and cheese is melted, about 30 minutes.  (Serves 6)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Greatest Hits, 250 Classic Recipes from the Sixties to Today © 2002 Weight Watchers.com. All rights reserved

 

 

Remember that quinoa is one of the super foods!  It is related to spinach, beets, and yes, tumbleweeds.  It originated 3000-4000 years ago in the Andean region of South America.  The Incas believe quinoa is the mother of all grains.  It is made up of 12-18% protein and contains a set of balanced amino acids.  It is considered a complete protein source.  It is high in magnesium, iron, dietary fiber, phosphorus, and is gluten free for those needing a gluten free diet.  You must first rinse the saponin that acts like a soapy substance that coats the seeds.  Once you have done this, you can cook just like rice, 2 c. water to 1 c. grain and boil for about 15-18 minutes until the seeds pop. It is a nutty flavor and can be used instead of rice, couscous, oatmeal.  There are also breakfast cereals made out of quinoa and flour.

Quinoa with Black Beans and Apricots

1 tsp. canola oil
1 small onion, chopped
1 c. low-sodium vegetable broth
1 c. red or white quinoa, rinsed
¼ c. dried apricots, chopped
1 (3-inch) cinnamon stick
1 c. rinsed and drained canned black beans
2 T. chopped fresh flat-leaf parsley

Heat oil in medium saucepan over medium heat.  Add onion and cook, stirring occasionally, until softened, 5 minutes.  Add broth, and bring to boil.  Stir in quinoa, apricots, and cinnamon stick; return to boil.  Reduce heat, cover, and simmer until quinoa is tender, 12 minutes.  Stir in black beans.  Remove from heat let stand 5 minutes.  Discard cinnamon stick.  Stir in parsley.  (Serves 4)

© 2014 Weight Watchers International, Inc. © 2014 WeightWatchers.com, Inc. All rights reserved.

WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers PointsPlus Cookbook © 2010 Weight Watchers.com.  All rights reserved

 

 

 

This recipe comes from the Weight Watchers Just 5 cookbook.  We have been asking for a cookbook like this for a long time.  Each recipe is 3 – 5 ingredients and very simple to assemble.  If you are needing quick, easy, convenient, and yummy recipes, you will want to try this cookbook. I thought I would try these two side dishes with 3 ingredients.  The first recipe is using butternut squash, which has become very popular but many people don’t know how to fix.  This recipe calls for using the ready squash which is already cut and peeled.  Members have been finding the large bags at Costco.  The other recipe is using couscous, my favorite grain other than bulgur.  Be sure to get the whole wheat couscous.  Enjoy!

Maple-Glazed Butternut Squash

1 (20 oz) package cut and peeled butternut squash
2 T. maple syrup
2 tsp. olive oil

Preheat oven to 450.  Spray large baking sheet with nonstick spray.  Combine squash, syrup, oil, ¼ tsp salt, and ¼ tsp black pepper in large bowl, toss to coat.  Spread squash mixture in single layer on baking sheet.  Roast, stirring every 10 minutes, until squash is tender, about 25 minutes.  (Serves 4)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Just 5 Cookbook © 2011 Weight Watchers.com.  All rights reserved

(This recipe said you could also for a quick and delicious soup, blend the cooked squash with 2 c. chicken or vegetable broth and a few pinches of curry powder.)

 

 

 

Couscous with Dried Fruit and Pine Nuts

1 c. whole wheat couscous
2 T. diced mixed dried fruit
2 T. toasted pine nuts

Bring 1 c. water and ¼ tsp. salt to boil in medium saucepan; add couscous and dried fruit.  Remove saucepan from heat.  Let stand, covered, 5 minutes.  Fluff gently with fork and sprinkle with pine nuts.  (Serves 6)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Just 5 Cookbook © 2011 Weight Watchers.com.  All rights reserved

I had to share this bonus recipe.  Thanks to Rebecca who gave us the idea in Olathe about cutting up a head of cauliflower and drizzle or spray with olive oil and add some spices.  Then, bake in oven (roast) at 400-425 for approximately 15 minutes.  Yummy!  Well, here is an official recipe from the Weight Watchers Healthy and Happy Cookbook.  Love it!

Spicy Roast Broccoli and Cauliflower Bites

1 small bunch broccoli, trimmed and cut into small florets
1 small head cauliflower, trimmed and cut into small florets
1 T. olive oil
1 T. water
1 tsp. curry powder
1 tsp. Dijon mustard
½ tsp. chili powder
½ tsp. ground cumin
¼ tsp. cayenne
¼ tsp. salt

Preheat oven to 400.  Spray large rimmed baking sheet with nonstick spray.  Put broccoli and cauliflower florets in large bowl.  Stir in oil, water, curry powder, mustard, chili powder, cumin, cayenne, and salt together in cup.  Drizzle spice mixture over florets and toss well.  Spread florets on baking sheet; roast 15 minutes.  Stir and continue to roast until vegetables are tender and begin to brown, about 5 minutes longer.  Transfer to platter.  (Serves 12)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Healthy and Happy Celebrations © 2009 Weight Watchers.com. All rights reserved

 

 

Kale and Spinach Bake

 

1 tsp. olive oil
1 c. finely chopped onion
2 garlic cloves, mined
10 c. chopped fresh kale (about 1 pound)
6 ½ c. chopped fresh spinach (about 1 pound)
Cooking spray
¾ c. plain low-fat yogurt
¼ c. grated Parmesan cheese
2 1/12 T. all-purpose flour
1/8 tsp salt
1/8 tsp. ground nutmeg
1/8 tsp. pepper
1 (16 oz.) carton 1 % low-fat cottage cheese
2 lg. eggs
1 lg. egg white
1 ½ T. grated Parmesan cheese

Heat olive oil in a Dutch oven over medium heat.  Add chopped onion and minced garlic; sauté 3 minutes.  Stir in chopped kale and spinach.  Reduce heat to medium-low; cover and cook 20 minutes stirring occasionally. Remove from heat, and spoon into a 2-quart baking dish coated with cooking spray; set aside.  Preheat oven to 350.  Place yogurt and next 8 ingredients in a food processor, and process until smooth.  Pour yogurt mixture over greens, stirring gently.  Sprinkle with grated Parmesan cheese Bake, uncovered, at 350 for 40 minutes.  Serve 6 1 c. servings)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Perfect Food, Perfect Health© 1998 Weight Watchers.com. All rights reserved

A traditional favorite for everyone who liked fried rice but adding veggies!  Once again from the Weight Watchers Eat! Move! Play! book which can be found in your meeting rooms.  I have to say I love these simple recipes.  Enjoy!

 

Vegetable Fried Rice

1 tsp. canola oil
4 scallions, trimmed and sliced
2 garlic cloves, finely chopped
1 T. grated peeled fresh ginger
¼ lb. snow peas, sliced lengthwise
1 red bell pepper, chopped
2 c. cooked white rice
2 C. cooked brown rice
1 (10 oz.) package frozen mixed vegetables, thawed
8 oz. firm tofu, diced
2 lg. eggs beaten
3 T. reduced-sodium soy sauce
2 tsp. sesame oil

Heat canola oil in lg. skillet over medium-high heat.  Add scallions, garlic and ginger, and cook, stirring, until fragrant, about 30 seconds.  Add snow peas and pepper and cook until pepper softens, about 1 minute.  Add white and brown rice, mixed vegetables, and tofu and cook, stirring, until heated through, about 5 minutes.  Push rice mixture to edge of skillet, making a hollow in the center.  Pour in eggs and cook, stirring, until eggs are cooked.  Stir eggs into rice, drizzle with soy sauce and sesame oil and toss to combine.  (Serves 6)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Eat! Move! Play! © 2010 Weight Watchers.com. All rights reserved 

 

Quinoa with Squash and Cranberries

1 T. canola oil
1 onion, diced
2 c. reduced-sodium vegetable broth
2 c. peeled and diced butternut squash
1 c. quinoa, rinsed
¼ c. dried cranberries
2 T. chopped walnuts, toasted

Heat oil in large saucepan over medium-high heat.  Add onion and celery and cook, stirring occasionally, until softened, about 5 minutes.  Add stock, squash, quinoa, and cranberries; bring to boil.  Reduce heat and simmer, covered, until liquid is absorbed and squash and quinoa are tender about 15 minutes.  Sprinkle with walnuts.  Serves 6

PointsPlus Value:  5 (2/3 c.)  Cal:  183, Fat:  5 g. Fiber:  4 g. Carb:  30 g.

 Weight Watchers Healthy Cooking Basics! © 2010 Weight Watchers.com. All rights reserved

This is one of our favorite recipes if you love onion rings!  We make very often along with the French fries that follow.  These two recipes should be the Weight Watchers Hall of Fame.  I thought you would appreciate them with grilling season coming up.  Nothing like a great lean beef or ground turkey breast burger fresh off the grill along with one of these healthy sides to accompany.  Enjoy these two!  They both come from my favorite cookbook of all times:  Weight Watchers Greatest Hits.

Oven Fried Onion Rings

2 T. all-purpose flour
¼ tsp. salt
Fresh ground pepper
1/3 c plain dried bread crumbs
¼ c. fat-free egg substitute
2 lg. (8 ounce) onions, peeled, sliced ¼-inch thick, and separated into double rings

Adjust oven racks to divide oven in half.  Preheat oven to 400.  Spray a nonstick baking sheet with nonstick spray.  On a sheet of waxed paper, combine salt and pepper.  Place bread crumbs on another sheet of wax paper.  Place egg substitute in a shallow dish.
Coat each double onion ring on both sides with flour mixture, shaking off excess; dip into egg substitute, then coat lightly with bread crumbs.  Arrange rings on baking sheet (save any broken or small inner rings or pieces for another use), and spray tops with nonstick spray.  Discard excess flour mixture, egg and, bread crumbs.
Bake on top oven rack until browned, 10 minutes.  Turn carefully and bake until browned, 5 minutes.  Serve at once.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Greatest Hits Cookbook© 2002 Weight Watchers.com. All rights reserved

 

Idaho Fries with Vinegar
4 (5 oz.) Idaho potatoes, scrubbed
1T. olive or vegetable oil
¼ tsp. salt
¼ tsp. fresh ground pepper
2 T. malt or white vinegar

Adjust oven rack to lowest position in oven.  Preheat oven to 450.  Cut potatoes lengthwise into eighths to form wedges,  Toss potatoes with oil on a heavy baking sheet or jelly-roll pan, and arrange them flat in single layer.  Bake potatoes without turning, until bottoms are deep golden and crisp, 20 minutes; turn potatoes to opposite cut side.  Bake 10 minutes more until crisp.  Remove from oven and immediately sprinkle with salt and pepper, then vinegar.  *You can also serve vinegar in small bowl on side, for dipping.)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Greatest Hits Cookbook© 2002 Weight Watchers.com. All rights reserved

 

 

 

A great recipe from Week 8 – Mix-It Up Recipes, Beyond Chicken, pg. 9.  The family loved it and with asparagus in season, this is ideal.  I also found out the following:  What is risotto?  It is a traditional Italian rice dish which means “little rice.”  It is cooked with broth and flavored with Parmesan cheese.  Other ingredients can include meat, fish, or vegetables.  It is a short-grain rice and the broth is added while the rice is stirred continually.  This lets the rice release the starch and gives it a creamy texture.  What is barley?  It is a cereal grain and is actually in the grass family.  In 2007, it was ranked 4th in quantity produced of cereal crops throughout the world behind maize, rice, and wheat.  (By the way, maize is a staple food in America and Africa and is called Indian corn.)  Barley has 8 essential amino acids and is considered a whole grain.  Dehulled barley still has its bran and germ and it a very healthy food.  Pearl barley is dehulled barley that has been steamed and has had the bran removed.  It is polished which is also knows as pearling.  Barley is used in making many foods such as flour, oatmeal, grits, base for malt for beer and whiskey.  It is also used in soups, stews, and breads.

Barley-Asparagus “Risotto” With Balsamic Vinegar

2 tsp. olive oil
1 medium onion, minced
1 c. uncooked barley (use the quick-cooking pearl variety)
3 c. fat-free chicken or vegetable broth
½ lb. asparagus, trimmed and cut into 2-inch pieces
¼ c. sliced fresh chives
1 ½ T. balsamic vinegar
1/8 tsp. table salt, or to taste
1/8 tsp ground black pepper, or to taste
2 T. grated Parmesan cheese

Warm oil in a large saucepan over medium heat.  Add onion and cook, stirring, until onion is tender, about 6 minutes.  Stir in barley and cook, stirring, about 1 minute more.  Add broth, cover and simmer over low heat for 8 minutes; stir in asparagus and simmer 2 minutes more.  Remove from heat, stir in chives and vinegar; season to taste with salt and pepper.  Sprinkle with cheese and serve.  (Serves 6)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Week 8 booklet: 15 Mix-It Up Recipes © 2009 Weight Watchers.com. All rights reserved

 

Green Bean Casserole

4 c. frozen cut green beans
1 medium onion, chopped
1 tsp. sugar
1 (12 oz.) can reduced-fat condensed cream of mushroom soup
¾ c. reduced-fat shredded sharp cheddar cheese
1 tsp. Worcestershire sauce
½ tsp. garlic powder
½ c. French-fried onions

Preheat oven to 350.  Spray an 8-inch square baking pan with nonstick spray.  Cook green beans according to pkg. directions on stovetop or in microwave.  Drain and transfer to a lg. bowl.  Spray small nonstick skillet with nonstick spray and set over medium-high heat.  Add onion and sugar, cook, stirring, until starting to brown, 5-6 minutes.  Transfer onion to bowl with green beans.  Stir in soup, cheese, Worcestershire sauce, and garlic powder.  Pour into baking pan.  Bake 25 minutes; sprinkle with French-fried onions and bake until bubbly, 5 minutes longer.   (Serves 4)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Greatest Hits Cookbook © 2002 Weight Watchers.com. All rights reserved

 

Holiday Stuffing

1 celery stalk, chopped
1 onion, chopped
½ c. mushrooms, chopped
1 (8 oz.) can sliced water chestnuts, drained
3 T. minced parsley
1 tsp. dried sage
1 (8 oz.) package herb-seasoned stuffing mix

Preheat oven to 350.  Spray a 2-quart casserole with nonstick cooking spray.  Spray a large nonstick saucepan with nonstick cooking spray, heat.  Add celery, onion, and mushrooms; cook, stirring as needed, until softened, about 5 minutes.  Stir in water chestnuts, parsley, sage and 1 ½ c. water; bring to a boil.  Remove from heat and stir in stuffing mix.  Transfer mixture to casserole.  Bake until heated through and slightly crisp on top, about 20 minutes.  Serves 12.

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Handout from Thanksgiving approximately 1999

 

 

 

 

This casserole is a very popular dish to take to barbecues.  I love taking this and knowing how to count the points!!  Comes from my favorite all time Weight Watchers Cookbooks, Cream of the Crop.

Hash Brown Casserole
1 c. thinly sliced green onions
1 c. (4 oz) shredded reduced-fat sharp cheddar cheese
2 T. stick margarine, melted (I use Smart control)
¼ tsp. pepper
1 (32 oz) package frozen Southern-style hash brown potatoes, thawed
1 (16 oz) carton fat-free sour cream
1 (10 ¾ oz) can condensed reduced-fat reduced-salt cream of mushroom soup, undiluted
Cooking spray
½ tsp. paprika

Preheat oven to 350.  Combine first 7 ingredients in large bowl, and stir well.  Spoon mixture into a 13 x 9 inch baking dish coated with cooking spray.  Sprinkle paprika evenly over casserole.  Bake at 350 for 1 hour or until bubbly.  Yields:  9 servings (serving size: 1 cup)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

Weight Watchers Cream of the Crop © 1999 Weight Watchers.com. All rights reserved

 

Roasted Root Vegetables with Herbs

2 carrots, cut into chunks
2 (10 oz.) red potatoes, scrubbed and cut into chunks
1 white turnip, peeled and cut into chunks
1 shallot, peeled and quartered
4 tsp. olive oil
1 T. chopped fresh rosemary
1 T. chopped fresh thyme
¼ tsp. salt
¼ tsp. freshly ground pepper

Preheat oven to 400.  Combine carrots, potatoes, turnip, and shallot in lg. nonstick roasting pan; drizzle with oil and sprinkle with rosemary, thyme, salt, and pepper.  Spread vegetables evenly in pan.  Roast, stirring occasionally, until shallots are caramelized and vegetables are browned and tender, about 40 minutes.  (Serves 4)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.
Note:  This recipe you can turn into a soup, too!  Just heat with a 14 ½ oz. can reduced-sodium chicken broth to make 4 (scant 1-cup) servings.  Also, personally, I like to add fresh horseradish to my puree.

 

Creamy Cauliflower Puree

1 (2 lb.) cauliflower, trimmed and separated into florets
1/3 c. fat-free half and half
½ tsp. salt
1/8 tsp. ground mace
Pinch freshly ground pepper

Fill lg. saucepan to thirds full with water and bring to a boil; add the cauliflower.  Reduce heat and simmer until cauliflower is soft, about 15 minutes.  Drain in colander.  Let cauliflower cool about 5 minutes transfer to food processor or blender and puree in batches if necessary.  Add half and half, salt, mace, and pepper; pulse until blended.  Serve at once. (Serves 4)

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WEIGHT WATCHERS and SmartPoints® are the registered trademarks of Weight Watchers International, Inc. and are used under license by WeightWatchers.com, Inc.

© 2008 WeightWatchers.com. All rights reserved

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