Lower fat Marinades

Lower Fat Marinades
From: HYPERLINK "mailto: "Karen (22-Jun-99)

You don't have to put fat in your marinades at all. My favorite marinade for chicken is equal parts soy sauce and worcestershire with a few splashes of lemon juice. For beef I use soy sauce and pineapple juice.

Lower Fat Marinades
From: HYPERLINK "mailto:manilowjac@snet.net"Judy (29-Jul-99)

This is great for boneless pork or chicken:
1/4C frozen applejuice
2tbsp grey poupon mustard
1tbsp olive oil
2 tbsp rosmary
1/4 tsp black pepper
5 cloves crushed garlic
Place all ingredients in a plastic bag, shake it up, then place pork or chicken. Marinate overnight and cook on the grill...delicious

Angel Food Cake recipes

I take fat free instant puddings(use less milk) and put on angel food cake we like choc.add a little cocanut flavoring and a few chopped nuts

angel food cakes
From: HYPERLINK "mailto: achoo024@aol.com"carol (15-Aug-99)

1 whole angel food cake tear in pieces.
2 lg. strawberry jello
3-10 oz. frozen strawberries (partly thawed)
cool whip
3cups boiling water to jello add strawberries and mix with the angel food cake place in 10x13glass dish and chill till set place cool whip on top and serve

angel food cakes
From: HYPERLINK "mailto: "august017 (18-Aug-99)

One of my favorites is to cut up 2-3 cups of fresh fruit either peaches, strawberries, blueberries, raspberries . .. or a combination of the above. In a big bowl stir in thawed (regular sized container) fat-free coolwhip. Serve a scoop of mixture with each slice of angel food cake. I use the box mixes that only use water. This makes a refreshing fat free dessert!!!

Pineapple Angel Cake

angel food mix

1 can of crushed pineapple - just mix the two together without anything else that is listed on the box, & bake according to package direction - but put in a 9 x 12 pan. It's wonderful & has only 3 points on Weight Watchers

size can is 20oz and 12 slices=3pts each.

Uses for Tofu

think of tofu as the oatmeal in my mother's meatloaf. It'll stretch whatever you want, as it absorbs flavors. Try in place of half the cheese in your lasagne. Use as half the meat in your sloppy joes. Mix with beans in burritos or other mexican dishes.

HG's Upside-Down Lemon Cream Pie for One

source:  Hungrygirl.com


One 60-calorie sugar-free vanilla pudding snack (like the kind by Jell-O)
2 packets True Lemon (or 1 tbsp. lemon juice) 
1/4 cup Cool Whip Free, divided
1/2 sheet (2 crackers) low-fat honey graham crackers, crushed

Directions:
Place pudding, True Lemon (or lemon juice), and 2 tbsp. Cool Whip in a small bowl. Mix well. Top with remaining 2 tbsp. Cool Whip and crushed graham crackers. Tada!

MAKES 1 SERVING


PER SERVING (entire recipe): 120 calories, 1.5g fat, 245mg sodium, 25g carbs, 0g fiber, 4g sugars, 1.5g protein -- POINTS® value 3*

Yogurt Cheese Lemon Cheesecake

LEMON CHEESECAKE 
Rich and delicious! Only 100 calories.
It's so easy to make, you mix it with a fork.

2 cups nonfat yogurt cheese	Preheat oven to 325 degrees. Lightly grease a 7-inch springform or 8-inch piepan. Combine yogurt cheese, sugar, cornstarch, lemon juice and vanilla, mixing gently with a fork or wire whisk until well bended. Stir in the eggs. Pour into prepared pan and smooth the top with a spatula. Bake until the center is set, 20 to 25 minutes (piepan) or 55 minutes (springform). Cool slightly and refrigerate, uncovered, for 24 hours. Serves 8.  1 slice: Calories 100, Protein 6 gm, Carbohydrates 18 gm, Fat less than 1 gm, Cholesterol 0, Calcium 143 mg, Sodium 65 mg.
7 tablespoons sugar (or to taste)
1 tablespoon cornstarch
4 egg whites, lightly beaten (or 1 egg and 2 whites)
1 lemon, juice
1 teaspoon vanilla
1/2 teaspoon grated lemon peel, or 1/4 teaspoon lemon extract

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A Collection of Favorite WW Recipes

Kimberly's Favorite Weight Watchers Recipes
Healthy Recipes
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BROWNIES - Very Low Fat

Ingredients:
1/2 c. unsweetened dark cocoa powder
1/2 c. unsweetened applesauce
3 egg whites
1 c. sugar
1 tsp. fine sea salt
1 tsp. vanilla extract
1 tsp. instant coffee granules (optional)
1/2c. white whole wheat pastry flour

Method:

Mix all dry ingredients then add applesauce and egg whites ad fold into dry mixture. Put in 8 inch square pan. Bake at 350 degrees for 20-25 min.

Nutrition Facts/Serving:
99 calories
23 g. carbohydrate
0.5 g. fat


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ARTICHOKE DIP - Made Healthy

Ingredients:
1 15 oz can artichoke hearts rinsed and drained
3/4 c. cannellini beans rinsed and drained
1/4 c. chopped frozen spinach, thawed and drained well
2 tblsp. grated parmesan cheese
2 tbsp. reduced fat sour cream
2 tbsp. part skim ricoota
1/2 tsp olive oil
1/8 tsp. garlic powder

Method:
Heat oven to 350 deg. combine all ingredients in a food processor and pulse to a rough puree spread in a shallow 8 inch serving dish and bake until bubbling (about 30 minutes). Serve with warm pita chips or whole wheat crackers

Nurtition Facts/Serving: 
68 calories
9 g. carbohydrate
2 g. fat


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Orange Roughie Dijonaise

from Hilton Head Health Institute

 

INGREDIENTS:

            4 orange roughie fillets (6 oz.)

            3 tbsp non-fat mayonnaise

            1 tbsp mustard

            ½ tsp prepared horseradish

            1 tsp fresh dill (chopped)

            2 tbsp bread crumbs (unseasoned)

            ¼ tsp lemon zest

            1 tsp paprika

            Vegetable Spray

 

PROCEDURE:

• Spray baking dish large enough to just fit the fish in a single layer
• Fold the thin end of the fillet under and layer in the pan
• In a bowl, mix the mayonnaise, mustard, horseradish, dill and lemon zest.  Spread evenly over the fish
• Sprinkle with the bread crumbs and the paprika
• Spray top of fish with vegetable spray
• Bake uncovered in oven at 350º for approximately 20 minutes

 

Chef’s Tip:  Try spreading blanched spinach or broccoli between the folded layers of fish.  NOTE:  The sodium content of mustard varies a great deal with Dijon mustard tending to be quite high.  Keep this in mind if you are following a low sodium diet plan. 

 

Servings:  4

Fat:  1.5 grams

Calories:  160

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Apple-Kashi Breakfast Pilaf

from Hilton Head Health Institute  

I great substitute for Oatmeal!

1c                    Kashi® 7 whole grain pilaf

2c                    apple juice

2c                    water

1c                    apples-peeled and diced

¼ c                  honey

1 tsp                vanilla

1 tsp                cinnamon

½ tsp   nutmeg

Bring apple juice and water to a boil. Add Kashi® and apples then cover and cook for 1 hour on low heat. Remove from stove and stir in remaining ingredients. Reheat to serve.

Yield: 4 cups

Serving Size: ½ cup

Calories: 152

Fat: 2

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Manadarin Orange Chicken

Marinade:

3 T frozen oj concentrate, thawed

3 T lower sodium soy sauce

1 T freshly minced garlic

1 T hot sesame oil

1 T chili garlic sauce or chili paste

3/4 C canned unsweetened mandarin oj in juice

6 trimmed chicken breast (4 oz each)

Marinade chicken for at least 6 hours or overnight.

Bake in preheated 400 oven in 11 x 7 glass dish covered in foil for 25-30 minutes.

183 cal, 27 protein, 7 carb, 4 fat, 

source:  biggest loser family cookbook

source:  biggest loser family cookbook

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Bananas and Cream English Muffin

1/2 light muligrain or ww english muffin (8g fiber like Thomas), toasted

1 1/2 ts light cream cheese

1/2 med banana, cut in slices

pinch of cinnamon

95 cal, 4 prot, 20 carb, 2 fat, 5 fiber

source:  biggest loser family cookbook

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English Muffin Melt

1 light mulitgrain or ww english muffin (8 grams fiber per muffin -- like Thomas'), halved and toasted

1 oz (1/2 c )finely shredded Cabots 75% light cheddar cheese

2 (1/3 " thick) slices beefsteak tomato

Top muffin halves with cheese then tomato slice.  Broil in preheated oven until cheese is bubbly.

serves 1

168 cal, 15 protien, 26 carb, 4 fat, 8 fiber

source:  biggest loser family cookbook

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Strawberry Breakfast Banana Split

1 1/2 Ts ff sugar free hot fudge

1 small banana peeled and halved

1/2 C ff, sugar free vanilla yogurt

1/3 C chopped fresh strawberries

1 T hi fiber lo sugar cereal like grape nuts

Heat fudge (micro or double boiler)

Arrange banana halves in small dish .  Top with yogurt in middle then strawberries and cereal.  Drizzle fudge over top.

serves 1

195 cal, 5 protien, 46 carb, >1 fat, 5 fiber

source:  biggest loser family cookbook

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Cherry Pineapple Smoothie

1/2 C frozen unsweetened "sweet" cherries

1/2 C frozen pineapple chunks

1/2 C frozen mango cubes

1/2 C ff milk

1/4 C ff, sugar free vanilla yogurt

1 tsp honey

Blend until smooth - serves 1

232 cal, 9 protein, 51 carb, >1 fat, 5 fiber

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Subtly Strawberry Oatmeal

1 C water

pinch of salt

1/2 c old fashioned oats

1/2 tsp vanilla

1 1/2 T 100% fruit strawberry preserves

Bring water and salt to boil, add oats, reduce to medium heat and cook stirring occassionally for 5-7 min.  Stir in vanillar.  Cover,removed from heat and let sit 5 minutes.  Stir in preserves and serve.

226 cal, 7 protien, 42 carb, 3g fat, 4g fiber

Source:  Biggest Loser Cookbook

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Banana Cream of Wheat

4 C water

1/8 tsp salt

3/4 C uncooked original (2 1/1 min) Cream of Wheat

1 C mashed ripe banana (about 2 small)

1 tsp cinnamon

8 packets splenda

4 T crunch hi fiber, low sugar cereal (like Grape Nuts)

Bring water and salt to a boil.  Add Cream of Wheat, stirring constantly until well blended. Return to boil and reduce heat to low.  Simmer, stirring constantly for 2-3 minutes or until thickened.  Remove from heat, add remaining except top with crunchy cereal.

204 calories, 4 protein, 46 carb, >0 fat, 4 fiber

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Italian Vegetable Soup

Soup is a great way to boost your intake of fluid and antioxidants in one fell swoop--especially if it's low in sodium and loaded with vegetables, as this one is.
Source: Prevention

TIME: 1 hour 15 minutes
SERVINGS: 12

2 Tbsp olive oil
2 med onions, finely chopped (about 1 c)
2 med carrots, finely chopped (about 1 c)
1 rib celery, thinly sliced (about 1/2 c)
6 cloves garlic, minced (about 2 Tbsp)
3 med tomatoes (about 1 lb), finely chopped, or 1 can (14.5 oz) diced tomatoes
2 cartons (32 oz each) fat-free chicken or vegetable broth
1 Tbsp chopped fresh oregano or 1 tsp dried
1 Tbsp chopped fresh basil or 1 tsp dried
1 Tbsp chopped fresh thyme or 1 tsp dried
1/2 sm head cabbage, finely shredded (about 2 c)
1 c bulgur
1 can (16 oz) no-salt-added white beans, such as cannellini or great Northern, rinsed and drained
1 can (16 oz) no-salt-added red or black beans, rinsed and drained
1/4 c chopped fresh flat-leaf parsley

1. Heat oil in a stockpot over medium-high heat. Add onions, carrots, and celery and cook 5 minutes or until vegetables are tender, stirring occasionally. Add garlic and cook 1 minute or until golden. Do not brown.

2. Add tomatoes, broth, oregano, basil, and thyme and bring to a boil. Add cabbage and bulgur and reduce heat to a simmer. Cook 20 to 30 minutes or until bulgur is tender. Stir in beans and simmer 5 minutes longer. Season with parsley.

Nutritional info per serving 142 cal, 6 g pro, 23 g carb, 6 g fiber, 3.5 g fat, 0.5 g sat fat, 0 mg chol, 362 mg sodium

Oregano, used to flavor this soup, contains up to 20 times more antioxidant power than other herbs, according to recent studies

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WW Texas Beef Stew

Weight Watcher Magazine's version of the popular comfort dish!!

(image is generic -- but I had to have a picture!)

2¼ hours | 15 min prep

SERVES 4

1 lb lean boneless bottom round roast, trimmed & cut into 1 1/2 inch chunks
1 teaspoon kosher salt
1/2 teaspoon black pepper
2 large white onions, chopped
4 large carrots, cut into 1 inch pieces
3 garlic cloves, chopped
1/2 jalapeno, chopped
1 tablespoon ground cumin
1 tablespoon ground coriander
1 (28 ounce) can diced tomatoes
1 bay leaf
2 ears corn
1/4 cup fresh cilantro, chopped
1 tablespoon red wine vinegar

1. Sprinkle the beef with the salt & pepper. Spray a dutch oven with Pam. Sear the beef, in batches, over med-hi heat until browned, about 3 minutes. Transfer each batch to a plate.
   
2. Add the next 6 ingredients and cook until golden. Stir in the beef, tomatoes, and bay leaf. Bring to a boil. Simmer, covered, until beef is tender, approximately 1 1/2 hours.
   
3. Cut 1 ear of corn crosswise into 1 inch pieces. Remove the kernels form the remaining cob. Add all the corn to the stew and cook 10 minutes. Stir in the cilantro and vinegar. Discard the bay leaf.
   

Per serving:  (2 1/2c):  347 cal, 6 g fat, 37 g carb, 8 g fib, 39 g protein, 

Points:  7

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