Galicky Chicken and Broccoli

• 1 Lrg Egg White
• 2 Tbsp Rice Wine or Sherry
• 3 Tbsp plus 2 Tsp Cornstarch
• 2 Tsp Kosher Sea Salt
• 1 lb uncooked skinless Chicken Breasts, thinly sliced
• 3 Tbsp Soy Sauce
• 2 Tbsp Ketchup
• 4 Tsp Dark Brown Sugar
• 2 Tsp Thai Chili Sauce
• 2 Tsp Sesame Oil
• 1 Tbsp Minced Garlic
• 1 Tbsp Fresh Minced Ginger Root
• 5 Cups of cut up Broccoli
• 1 Cup Reduced Sodium Chicken Broth
• 4 Medium Scallons thinly sliced.

1. In a glass dish, whisk together egg white, rice wine, 3 tbsp cornstarch, and slat. Add chicken and toss to coat, cover dish and marinate for 30 minutes or overnight.
2. In a small bowl, whisk together soy sauce, ketchup, brown sugar, chili sauce, and remaining tsps of Cornstartch.
3. When ready to cook, bring a large pot of water to a boil, remove chicken from marinade and add to pot(discard marinade). Poach chicken to it is cooked through, about 5 minutes, drain well and set aside.
4. Heat oil in a large deep skillet or wok over medium heat. Add ginger and garlic, cook, stirring for 1 minute. Add broccoli and toss to coat. Pour broth over broccoli and increast heat to medium high, cover skillet and cook until broccoli is crisp tender, about 5 minutes.
5. Stir in chicken and sauce, reduce heat to low and simmer to the sauce thickens. About 3 minutes.
6. Garnish with scallions

Serves 6
Serving Size = 1 Cup
Weight Watchers Points Plus = 4 Pts

Asian Spiced Flank Steak with Pineapple/Pepper Salsa

• 3 Tbsp Low Sodium Soy Sauce
• 1 1/2 Tsp Ginger Root, peeled and grated
• 1 tsp minced Garlic
• 1 lb uncooked lean flank steak, at least 1/2 inch thick

SALSA

• 1 Cup Pineapple, diced
• 1/4 Cup, Sweet Red Peppers, diced
• 2 Tbsp Scallions, diced
• 2 Tsp Low Sodium Soy Sauce
• 1/2 tsp Ginger Root, peeled and Grated

1. In a glass bowl with lid (or a food storage bag), combine first three ingredients. Add steak, turn to coat and cover bowl (or place steak in bag, seal bag and turn to coat); refrigerate at least 30 minutes or overnight.
2. Preheat grill to medium-high.
3. Remove steak from marinade; discard marinade. Grill steak for 5 minutes on first side; flip and grill until well-browned on outside and medium-rare inside, about 5 to 6 minutes more. Remove steak to a clean plate; let sit for 5 minutes.
4. Meanwhile, in a small bowl, combine salsa ingredients.
5. Thinly slice steak across grain and serve with salsa.

Serving Size = 3.5 ounces and 1/3 cup salsa
Weight Watchers Points = 5

Yields about 3 1/2 ounces steak and 1/3 cup salsa per serving.

Shrimp with Spicy Tomatoes

• 1 Tbsp EVOO, divided
• 1 lb uncooked shrimp, peeled and deveined.(21 to 25 lb)
• 4 Tbsp minced Garlic, divided
• 3/4 tsp Salt
• 1/2 tsp Crushed Red Pepper or to taste
• 28 ounce can Whole Tomatoes, with juice, crushed by hand
• 1/2 cup fresh basil, chopped

1. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp, 1 teaspoon garlic and 1/4 teaspoon salt; sauté until shrimp are just cooked through, about 2 to 3 minutes. Remove to a plate.
2. Heat 1 more teaspoon oil in same skillet over low heat. Add remaining tablespoon garlic and crushed red pepper; cook, stirring a few times, until fragrant, about 30 seconds.
3. Add tomatoes and remaining 1/2 teaspoon salt to skillet; bring to a simmer over medium-low heat, scraping any browned bits of food from bottom of skillet. Simmer until slightly thickened, stirring occasionally, about 10 minutes.
4. Return shrimp and any juices to skillet; heat through. Stir in basil until wilted. Remove from heat; stir in remaining 1 teaspoon oil and season with additional crushed red pepper, if desired. Yields a generous 3/4 cup per serving.

 

Weight Watchers Points Plus = 5 Points
Serves 4 3/4 Cup Servings

Stuffed Peppers

• 1 lb Lean Ground Beef 93%
• 1 Cup Brown Rice - Cooked
• 1 Onion chopped
• 1/2 cup frozen peas - thawed
• 1/2 cup shredded parmesan cheese
• 4 tbsp Tomato Paste
• 6 Garlic Cloves - minced
• 2 tsp fresh Thyme
• 2 tsp fresh Basil
• 8 Bell Peppers (Yellow, Green or Red) tops cut off and deseeded
• 1/2 Cup Spaghetti Sauce or Marinara

1. Preheat oven to 350 degrees
2. Using a large bowl, mix together Ground Beef, Brown Rice, Onion, Peas, Cheese, Paste, Garlic, Basil and Thyme - Mix well.
3. Spoon mixture evenly into Peppers.
4. Place upright in a baking dish.
5. Pour Marinara Sauce on top of each pepper.
6. Add water to bottom of pan so that the water covers 1/2 of the pepper.
7. Cover baking pan with foil and bake for 30 minutes, basting along the way.
8. Uncover pan and continue baking for another 20 minutes until the peppers are soft.
9. Let stand for 5 minutes before serving

Serving Size = 1
Weight Watchers Points Plus = 5

Cuban-Style Pork and Sweet Potato Slow Cooker Stew

	1 pound(s) uncooked sweet potato(es), peeled and cut into 1/2-inch pieces
	1 pound(s) uncooked lean only pork loin, cut into 1-inch pieces
	14 1/2 oz canned diced tomatoes, with green chiles
	1 clove(s) (medium) garlic clove(s), minced
	1/4 cup(s) unsweetened orange juice
	2 medium uncooked scallion(s), chopped (green parts only)
	1/2 tsp table salt
	1/4 tsp ground cumin
	1/4 tsp black pepper
	1 1/2 Tbsp fresh lime juice
	2 Tbsp cilantro, fresh, chopped

1. Place potatoes, pork, tomatoes, garlic, orange juice, scallions, salt, cumin and pepper in a 4- to 5-quart slow cooker; cover and cook on low setting for 7 hours.

2. Stir in lime juice and cilantro; cover slow cooker and cook for 5 minutes more. Yields about 1 1/2 cups per serving (including some cooking liquid)

 

Weight Watchers Points Plus = 5 Points
Serving Size 1.5 Cups

 

Panko Crusted Mahi Mahi

• 2 sprays of Pam
• 3 tbsp chopped macadamia nuts
• 1/4 cup panko breadcrumbs
• 2 tbsp cilantro
• 3/4 tsp Hawaiian Sea Salt
• 1 lb Mahi Mahi, without skin
• 1 large egg white

1. Preheat oven to 450˚F. Coat a baking pan with cooking spray; place pan in oven to heat
2. Place nuts, panko, parsley (or cilantro) and 1/4 teaspoon salt in a mini chopper or blender; process until combined. Pour crumbs into a shallow bowl or plate; set aside.
3. Place fish on a plate; rub 1/2 teaspoon salt all over fish. Dip fish into egg white; turn to coat. Next, dip fish into nut mixture; turn to coat.
4. Remove pan from oven and place fish on pan. Roast until center of fish is no longer translucent, about 10 to 12 minutes. Serve immediately. Yields about 4 ounces fish per serving.

POINT PLUS = 4 Points

Hawaiian Curried Chicken with Pineapple Salsa

• 3 spray(s) cooking spray
• 2 tsp Peanut Oil
• 2 tsp Ginger Root, finely minced
• 1 large onion, chopped
• 1 tbsp curry powder, mild variety
• 1/2 tsp Hawaiian Sea Salt
• 1/8 tsp sugar
• 1 lb boneless skinless chicken breast, cut into 1" chunks
• 1 cup light coconut milk
• 2 1/2 cups diced pineapple
• 1/4 cup shallots, diced
• 1/4 cup cilantro
• 1/4 cup shredded coconut, toasted

1. Coat a large skillet with cooking spray; set over medium heat. Add oil; heat until oil starts to shimmer. Add ginger and onions; sauté until onions turn translucent and start to caramelize, about 5 to 7 minutes. Add curry powder, salt and sugar; cook, stirring, until curry becomes fragrant, about 1 minute.
2. Push vegetables to side of skillet and sauté chicken until lightly browned, about 1 to 2 minutes. Add coconut milk and reduce heat to low; simmer, partially covered, stirring occasionally, until chicken is done, about 20 to 30 minutes.
3. Meanwhile, to make salsa, combine pineapple, shallots and cilantro; toss well to coat
4. To serve, top chicken with salsa and sprinkle with coconut; sprinkle with salt if desired. Yields about 3/4 cup chicken, rounded 1/3 cup salsa and 2 teaspoons coconut per serving.

POINTS PLUS = 5 Points

Garlicky Shrimp with Broccoli and Toasted Breadcrumbs

• 3 Cups uncooked broccoli, small florets or broccoli rabbe
• 1/4 cup water
• 1 tbsp Olive Oil, divided
• 1/3 cup panko breadcrumbs
• 1/2 tsp lemon zest
• 1/4 tsp salt
• 1 lb large, peeled and deveined shrimp, uncooked
• 3-5 cloves of Garlic
• 1/3 cup canned chicken broth
• 1/8 tsp crushed red pepper flakes
• 1 tbsp fresh lemon juice.

1. Put broccoli and water in a microwave-safe bowl; cover and microwave on high until tender, about 4 minutes. Drain well; set aside (be cautious when uncovering bowl).
2. Meanwhile, heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add breadcrumbs and cook, stirring often, until lightly toasted, about 2 to 3 minutes. Scrape toasted crumbs into a bowl; stir in lemon zest and 1/8 teaspoon salt.
3. Heat 1 teaspoon oil in same skillet over medium-high heat; add shrimp and sauté until shrimp turn pink, about 2 minutes. Add garlic; sauté until very light golden, about 1 minute.
4. Stir in broth, pepper flakes and remaining 1/8 teaspoon salt; cook, stirring to loosen bits from bottom of pan, just until shrimp is cooked through, about 1 minute. 
5. Remove skillet from heat and add cooked broccoli; toss to mix and coat. Drizzle with lemon juice and remaining teaspoon oil; toss again. Serve shrimp and broccoli sprinkled with toasted breadcrumbs. Yields about 3/4 cup shrimp with broccoli and 4 teaspoon breadcrumbs per serving.

POINTS PLUS = 5 Points

Feta Stuffed Chicken Breasts

• 2 oz. fat free feta cheese, crumbled
• 2 moist packed in water, sun dried tomatoes, finely chopped.
• 4 large fresh basil leaves chopped
• ¼ tsp salt and ¼ tsp pepper
• ¼ cup Panko (Japanese bread crumbs)
• 4 (5 oz.) boneless, skinless chicken breasts
• 4 tsp fat free mayonnaise.

1. Preheat oven to 425. 
2. Spray nonstick baking pan with nonstick spray
3. With fork, mix together feta, sun dried tomatoes, basil salt and pepper in small bowl until well blended.
4. Spread panko on sheet of wax paper
5. With small, sharp knife, cut pocket about 2 and ½ inches long in each chicken breast.  Put ¼ cheese mixture in each pocket.  Press edges closed.  Brush top of each breast with mayonnaise.  Press coated side of chicken, one breast at a time, in crumbs.  Place coated side up, in prepared baking pan. 
6. Lightly spray crumbs with nonstick spray.  Bake until chicken is cooked through and crust is golden, about 25 minutes.

Serves 4                         
4 Points Plus Values

Ancho Beef and Bean Chili

• 2 dried ancho chili peppers, seeded and torn into pieces
• 2 dried pasilla or New Mexico red chili peppers, seeded and torn into pieces
• 2 garlic cloves, minced
• 1 ½ tsp dried oregano
• ½ tsp ground cumin
• ¼ tsp ground cinnamon
• 1 onion, chopped
• 1 green bell pepper, chopped
• ¾ pound boneless sirloin steak, trimmed and cut into ¼ inch cubes
• 1 ½ cups low sodium beef broth
• 1 ¼ cup rinsed, drained red kidney beans

1. Set medium skillet over medium low heat. 
2. Add dried peppers and toast until fragrant, about 4 minutes, stirring occasionally. Transfer to bowl.  Cover with boiling water and let sit about 10 minutes.  Drain, reserving 2 TBSP of soaking liquid.  Combine peppers, reserved liquid, garlic, oregano, cumin, and cinnamon mini food processor and blend til smooth.
3. Spray large saucepan with nonstick spray.  Over medium heat, add onion and bell pepper.  Cook, stirring frequently , until onion softens (about 4 minutes).  Add pepper and spice mix and cook until fragrant ( about 1 minute)  Add steak, cook stirring frequently until no longer pink  (about 3 minutes)
4. Stir in broth, bring to boil.  Reduce heat and simmer, covered, 20 minutes.  Stir in beans and simmer covered, about 20 minutes.

Serves 4
Points Plus Value = 6

Grilled “Bearnaise” Chicken

• 1 large Shallot, Minced
• 1/4 cup chopped, fresh tarragon
• 2 Tbsp Red Wine Vinegar
• 2 Tsp Olive Oil
• 4 (5 Ounce) boneless, skinless chicken breast

1. Spray grill rack or pan with non stick spray and preheat grill to medium.
2. Combine all ingredients except chicken in a bowl, add chicken and marinate.
3. Grill chicken for 8 to10 minute or until internal temperature reaches 180 degrees.

Serves 4
Points Plus Value = 4

Green Beans in Foil

• 2 cups trimmed green beans
• 1 TBSP minced fresh mint leaves
• 1 TBSP fresh lemon juice
• 2 tsp olive oil
• Salt/pepper

1. Prepare grill for medium direct heat
2. In bowl combine all ingredients and toss
3. Transfer to center of large pieces of heavy duty aluminum foil.  Make a packet by bringing edges of foil together and crimping, folding edges together but leaving room to allow air expansion.
4. Grill beans 15 minutes.  Remove and open foil carefully, as hot steam will escape. 
5. Serve hot off the grill, cold leftovers are awesome, too!

Weight Watchers Points Value = 1
Serves = 4

Carrot Apple Raisin Salad

• 6 carrots, thinly sliced
• 2 Granny Smith apples, peeled and diced
• 1 TBSP grape or apple juice
• 2 TBSP fresh lemon juice
• ½ tsp cinnamon
• ½ cup raisins

1. Steam carrots 5 minutes. Mix with remaining ingredients. Chill at least 1 hour

Serves 3
Points Plus (see below)


All ingredients put in the recipe builder have a points plus value of 5 per serving

If I leave out the apple and account for half the carrots it is 3 points plus. If I leave out both the apple and carrots and choose to call both zero point foods, it is 2 points plus per serving.

Toasted Quinoa Salad With Lemon and Herbs

• 2 tsp olive oil
• 10 oz uncooked quinoa
• 1 ¼ cups water
• ¼ cup fresh lemon juice
• 2 tsp lemon zest
• ¼ cup fresh chopped parsley
• ¼ cup watercress, fresh, chopped\
• 1 TBSP thyme, chopped\
• 2 medium stalks celery, diced
• 1 medium cucumber, diced

1. Heat 1 tsp oil in large skillet over medium heat, add quinoa and toast in oil until fragrant, about 5 minutes.
2. Add water, cover and reduce heat to low. Let steam for 15 minutes.
3. Place toasted, steamed quinoa in large bowl and add remaining ingredients, mix well. Let sit 15 minutes to allow flavors to blend. Serve at room temperature

Serves 6
5 Points Plus Each

Beer Marinaded Beef

• 12 oz beer (Sam Adams Summer Ale)
• 2 TBSP olive oil
• 1 medium clove garlic, peeled and mashed
• 2 TBSP lemon juice
• 1 TBSP dark brown sugar
• 1 tsp table salt
• 1/8 tsp whole cloves
• 1 ½ lb. raw, lean flank steak, 1 inch thick, rinsed and patted dry

1. In 9x13 inch glass baking dish, combine beer, oil, garlic, lemon juice, sugar, salt and cloves. Add steak and soak at least 2 hours and up to 24. Cover and refrigerate.
2. Grill or broil meat to desired doneness. Remove from heat and keep warm
3. In the meantime, pour marinade in saucepan and boil 2-4 minutes and reduce. Slice steak, each serving is about 4 ounces and add juice.

Serving Size = 4 oz
Number of Servings = 6
Weight Watchers Points Plus = 6

Ratatouille Pasta

• 12 ounces whole wheat spaghetti
• 1 dried ancho or pasilla chile pepper
• 3 cups diced (1/2-inch cubes) unpeeled eggplant (8 ounces)
• 2 teaspoons olive oil
• 1 medium red onion, coarsely chopped
• 1 yellow or red bell pepper, coarsely chopped
• 6 cloves garlic, sliced
• 2 cans (14 1/2 ounces each) stewed tomatoes, undrained, coarsely chopped
• 1 cup packed mesclun (mixed baby salad greens)
• 1 tablespoon chopped fresh thyme or lemon thyme

1. Cook pasta according to package directions. Meanwhile, heat a large, deep skillet over medium-high heat until hot. Add the chile pepper; cook, turning occasionally until fragrant and toasted, about 2 minutes. When the chile pepper is cool enough to handle, discard its stem and set the seeds aside for a garnish. Chop the chile pepper.
2. Add eggplant to hot skillet; cook until browned, about 4 minutes, stirring frequently. Add oil, then chopped onion, bell pepper, and garlic; cook 3 minutes, stirring occasionally. Add tomatoes and chile pepper. Reduce heat; simmer uncovered 10 minutes or until vegetables are tender and sauce thickens. Remove from heat; stir in salad greens. Salt to taste. Drain pasta; transfer to four serving plates. Top with sauce. Garnish with reserved chile pepper seeds and thyme. Serves 4.

Nutrition Facts

Per serving: 394 calories; 0.5 g saturated fat; 0.6 polyunsaturated fat; 1.8 monounsaturated fat; 6.4 g protein; 37.6 g carbohydrates; 5.6 g fiber

Chilled Veggie Soup

• 2 ¼ cups low sodium chicken broth
• 1 ½ cup fresh or frozen edamame, thawed
• 1 cup water
• 3 scallions sliced
• 1 celery stalk sliced
• ½ pound fresh sugar snap peas, trimmed and sliced
• ¼ cup fresh mint leaves, finely chopped
• 4 tsp fat free half and half

1. Bring broth, edamame, water, scallions and celery to boil in saucepan. Reduce heat and simmer, covered, until tender…10-15 minutes. Uncover and add sugar snap peas and return to boil. Reduce heat and simmer until snap peas are crisp tender, 2 minutes.
2. Puree mixture in blender in batches. Transfer puree to large bowl, stir in mint. Let soup cool to room temperature, then refrigerate 3-24 hours.
3. To serve divide into 4 bowls. Drizzle each with 1 tsp of half and half and use a knife to marbleize.

Serves 4
4 Points Plus

Steak and Beet Salad with Horseradish Dressing

• 1 (1 pound) sirloin steak, trimmed
• Salt and pepper
• ¼ cup fat free sour cream
• 1 TBSP prepared horseradish
• 1 tsp water
• 2 cups radicchio, cut into bite size pieces
• 2 cups baby arugula
• 2 precooked medium beets, cut into bite size pieces

1. Broil, pan fry or grill sirloin to desired done level
2. Transfer steak to cutting board and loosely cover with foil.
3. Cut into 16 slices
4. Toss together radicchio, arugula and beets. Top with steak.
5. Make dressing by mixing sour cream, horseradish and water.
6. Drizzle over salads

Serves 4
5 Points Plus

Homemade Dill Pickles

• 20 fresh dill sprigs
• 4-8 garlic cloves thinly sliced
• 12 medium pickling cukes (2 ½ pounds) quartered lengthwise into spears
• 2 cups cider vinegar.
• 1 ¼ cup water
• 1 TBSP Kosher or sea salt
• 1 TBSP sugar

1. Divide half of dill sprigs and garlic among 4 (1 pint) glass jars with tight fitting lids.
2. Divide cucumbers among the jars, packing spears to within ½ inch of the lid. Tuck the remaining dill sprigs between the spears.
3. Combine water, vinegar, salt and sugar in saucepan and heat to boiling.
4. Boil about 2 minutes or until sugar and salt are dissolved.
5. Divide liquid between the 4 jars to cover the cucumbers. Cover tightly. Let cool 30 minutes and Chill at least 24 hours and up to 30 days.

Serves 12 Points Plus 0

Smokey BBQ Beans

• 2 (15 oz) cans pinto beans, rinsed and drained
• 1 (15 oz) can black beans, rinsed and drained
• 1 large yellow onion, chopped
• ½ cup ketchup
• ¼ cup packed brown sugar
• ¼ cup water
• 3 slices crisp cooked smoked turkey bacon, crumbled
• 1 TBSP smoked paprika

1. Combine all ingredients in crock pot. Cover and cook until onions are tender. About 2 hours on high, 4 hours on low.

Serves 8 (¾ cup) 4 Points Plus