Archives for category: weight watchers plus

Here’s an easy and delicious smoothie you can make with just four ingredients: a Berry Banana Breakfast Smoothie. It’s just unsweetened vanilla almond milk, frozen banana chunks, frozen fruit, and quick oats. Also there are only 3 WW pts+ per serving!

Berry Banana Breakfast smoothie - just 4 ingredients and only 3 WW+ points

WHAT YOU NEED:

  • 8 oz. unsweetened vanilla almond milk
  • 1/2 c. frozen berries (I used Trader Joe’s Very Cherry Berry Blend)
  • 1/2 of a banana, frozen (peel and cut into chunks before freezing)
  • 1/2 c. quick oats

WHAT YOU DO:

Combine all ingredients in blender and mix together. Makes two servings.

Berry Breakfast Smoothie Recipe - just 4 ingredients in the blender

Estimated Nutrition Information / Per Serving:

  • 120 calories
  • 2.6 g fat
  • 0 cholesterol
  • 81.2 mg sodium
  • 22 g carbohydrates
  • 4.2 g fiber
  • 3.4 g protein

Chinese Cashew Chicken Recipe - instead of noodles uses zucchini 'zoodles' 6 WW plus pts for a giant serving

Here’s an awesome eating-light recipe: Chinese Chicken with Cashews. The secret ingredient? No noodles – just zoodles made out of spiral cut zucchinis! Each serving is giant (approximately 2 cups) but has only 6 WW points plus points. This recipe has fresh broccoli, garlic, chicken, and green onions, with a stir-fry sauce made from scratch. Love it!

WHAT YOU NEED:

  • 1 lb uncooked skinless, boneless chicken breasts, diced
  • 2 large zucchini
  • 2 c. broccoli florets
  • 2 oz. cashews, chopped
  • 3 green onions, sliced
  • 1 Tbsp + 1 tsp sesame oil
  • 4 cloves garlic, minced
  • 1/2 cup reduced sodium soy sauce
  • 1 Tbsp honey
  • 1 Tbsp red chili paste
  • 1 Tbsp cornstarch
  • 2 Tbsp rice vinegar
  • 1 tsp fresh ground ginger
  • salt & pepper, to taste

WHAT YOU DO:

Wash zucchinis and cut off ends. Using a spiral cutter, shred zucchini into spaghetti-like strips. Set aside.

In a small bowl, whisk together soy sauce, vinegar, honey, chili paste, and cornstarch. Set aside.

Heat 1 Tbsp oil in a wok or large skillet over med-high heat. Season chicken with salt and pepper. Sauté until browned and cooked through. Remove chicken, drain, and set aside.

Add remaining 1 tsp. of sesame oil to pan, then garlic and ginger, and cook approx 30 seconds, until fragrant.

Add broccoli, and cook approx 1-2 minutes.

Stir in soy sauce mixture and bring to a boil. Reduce heat to medium, and cook until sauce is thickened.

Toss in zucchini noodles, and cook for a minute or so, just enough to allow noodles to mix with the sauce.

Remove from heat, stir in chicken, and green onions, and toss well.

Divide onto 4 plates, and garnish each cashews.

recipe adapted from laaloosh.com

Chinese Cashew Chicken Recipe - with zucchini 'zoodles' 6 WW plus pts for a giant serving

Prep time: 20 min

Cooking time: 15 min

Makes 4 servings (approx. 2 cups/serving)

Estimated Nutrition Information — Per Serving:

6 WW points+

235 calories

9 g. fat

10 g. carbs

0.7 g. figer

30 g. protein

Chinese Cashew Chicken Recipe - instead of noodles use zucchini 'zoodles' 6 WW plus pts for a giant serving

Lovin’ the un-noodle zoodles? Try these also…

Lemon Garlic Shrimp & Zoodles

Zoodles with Sauce and Mushrooms

Skinny Mini Confetti Cupcakes

Using just 2 ingredients, you can enjoy a sweet mini-cupcake snack, even when you’re eating light! Each cupcake has just 40 calories and less than 1 gram of fat.

Skinny Mini Confetti Cupcakes - just diet soda and cake mix from a box! Only 40 calories each and less than 1 gram of fat.

Skinny Mini Confetti Cupcakes

  • Servings: 60 mini cupcakes
  • Difficulty: easy
  • Print

WHAT YOU NEED:

  • 1 Box Confetti Cake Mix
  • 12 oz. Sprite Zero (or any diet lemon-lime soda)
  • optional: icing, frosting, or Cool Whip

WHAT YOU DO:

In a mixing bowl, combine cake mix and Sprite Zero, stirring to combine.

Pour batter into lined (or greased) mini cupcake pans.

Bake at 350°F for 15 mins, or until a toothpick inserted in the center of a cupcake comes out clean.

Let cool (optional: add frosting, icing, or Cool Whip) and serve.

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Two Ingredient Cupcakes - just cake mix and diet soda - makes 60 cupcakes and they are only 40 calories each!

Estimated Nutrition Information for 1 unfrosted cupcake:

  • 42 calories
  • 0.8 g fat
  • 8.4 g carbs
  • 0.2 g fiber

Skinny Mini Confetti Cupcakes - just diet soda and cake mix from a box! Only 40 calories per cupcake.

mini cupcake pan

mini cupcake liners

Skinny Reuben Panini – here’s an old favorite comfort food that I lightened up by using turkey and fat free cheese. I cooked this in a panini maker, but you could also use a large skillet and press down with a flat pot lid or a heat-safe plate. It has 315 calories and 7 grams of fat, much less than the typical reuben loaded with corned beef and dressing.

Skinny Reuben Panini - lightened up with turkey, fat free cheese, and dill mustard instead of dressing.

Skinny Reuben Panini

  • Servings: 1
  • Difficulty: easy
  • Print

WHAT YOU NEED:

  • 2 slices rye bread (I used an 80-cal/slice type)
  • 2 slices (approx 1.5 oz) fat free swiss cheese
  • 1 Tbps dill mustard
  • 2 oz deli-sliced turkey
  • 2 Tbsp sauerkraut, drained
  • nonstick cooking spray or extra virgin olive oil

WHAT YOU DO:

  1. Spread mustard on the bread slices, then layer with turkey, cheese, and kraut, making a sandwich.
  2. Spray panini maker (or skillet) with nonstick cooking spray; or brush bread with a tiny amount of EVOO.
  3. Place sandwich in, and press down on both sides. Cook until toasted and cheese has melted.

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Skinny Reuben Panini - nutrition info. Uses fat free swiss cheese and deli-sliced turkey.

Turkey Reuben Panini - made skinny with fat free cheese and dill mustard instead of dressing. Perfect 300 cal option and only 7g fat.

panini maker

Sriracha Lime Garlic Roasted Chickpeas – just 5 ingredients but tons of deliciousness. Perfect for a healthy snack (just 3 WW+ points; or 2 “old” WW points). I split them up into little ziplock bags for 100 calorie portions. Just grab ’em and go.

Roasted Chickpeas - just 5 ingredients but tons of flavor. Perfect for a low fat healthy snack.

Sriracha Lime Garlic Roasted Chickpeas

  • Servings: 4
  • Difficulty: easy
  • Print

WHAT YOU NEED:

  • 1 can (15 oz) chickpeas (garbanzo beans); rinsed, drained and patted dry
  • 1 1/2 Tbsp sriracha hot sauce
  • 1/2 tsp garlic powder
  • juice of 1 lime
  • 1/4 tsp Kosher salt

WHAT YOU DO:

  1. Preheat oven to 400F.
  2. In a mixing bowl, whisk sriracha and lime juice together.
  3. Add chickpeas to a bowl, tossing gently to coat. Add garlic and salt, and combine.
  4. Spread chickpeas on a parchment paper lined baking sheet. Bake for 45-50 mins stirring/shaking pan every 15 mins or so.
  5. Remove from oven once chickpeas reach your desired texture.

recipebookandmore.wordpress.com

Estimated Nutrition Information: recipe makes 4 servings — per serving:

  • Calories: 110
  • Fat: 2 g
  • Fiber: 4 g
  • Carbs: 18 g
  • Protein: 7 g

Roasted Chickpeas - just 5 ingredients - perfect for 100 calorie DIY snack packs. Garlic, Sriracha, and Lime. Low-fat.

recipe adapted from kidtestedfirefighterapproved.com

. . . . .

Lovin’ the chickpeas? Here’s a recipe for homemade ranch hummus!

Make “noodles” out of zucchinis: lemon garlic shrimp & zoodles.

Try a crostini with fresh mozzarella, tomatoes, and basil: Fresh Mozzarella, Tomato, and Basil Crostini.

Enjoy a fresh lunch with a Whole Wheat Noodle Bowl and Fresh Veggies.

Use Greek yogurt to make Creamy Tomato Basil Soup – only 125 calories a bowl!

One of my favorite shrimp dishes to make is a four-ingredient zesty lemon butter shrimp. It is SO delicious I could eat it every day if possible. It does have lots of butter, though (thus its deliciousness ha!), so here’s an alternative lemon garlic shrimp recipe I adapted from SkinnyTaste.com. It has the awesome lemony flavor of the lemon butter shrimp, without the butter, and fresh healthy ingredients perfect for eating light.

To make “noodles” out of the zucchini, I used my GEFU spiral cutter. Love that thing!

Lemon Garlic Shrimp on a Bed of Zoodles. Zuchiini spiral cut into 'noodles' with shrimp, lemon, tomatoes, and garlic. Add some spice with red pepper flakes.

 WHAT YOU NEED:

  • 1 tsp. Extra Virgin Olive Oil
  • pinch crushed red pepper flakes
  • 6 oz. frozen, precooked, de-veined, and peeled shrimp
  • 1/2 tsp. minced garlic
  • 1 small zucchini, spiral cut into noodle/ribbon shapes
  • pinch salt
  • 1 Tbs. lemon juice
  • 1/4 c. halved cherry (or grape) tomatoes

WHAT YOU DO:

Heat a skillet over med-high heat.

Add oil and crushed red pepper flakes, then add shrimp.

Season with a pinch of salt, and cook 2-3 mins until the shrimp is heated through.

Add zucchini and tomatoes and toss lightly.

Remove from heat, add lemon juice, and serve.

Lemon Garlic Shrimp with Zoodles (zucchini noodles) - Awesome healthy meal idea for eating light.

 

I’m lovin’ the zoodles… Here’s another recipe I made, topped with tomato sauce.

I was so excited to find an awesome sale on fresh mozzarella the other day. I love pairing it with fresh tomatoes, basil, and olive oil. Here’s what I came up with:

mozzarella & tomato salad drizzled with EVOO, add salt & peper and basil to taste

WHAT YOU DO

Combine the following, then chill in the fridge before serving:

  • 2 oz. fresh mozzarella cheese, cut into chunks
  • 5 cherry tomatoes, sliced
  • 1 tsp. extra virgin olive oil
  • basil, to taste (usually I use fresh basil, but this time I used dried sweet basil)
  • salt & pepper, to taste

Not only is this fresh, fairly healthy, and delicious, the entire serving is just 4 Weight Watchers Plus points!

ESTIMATED NUTRITION INFORMATION – Recipe makes 1 Serving

Calories: 185
Fat: 13 g
Carbohydrate: 2 g
Fiber: 0 g
Protein: 14 g

 

Fresh mozzarella, tomato, and basil crostini. Delicious healthy ingredients on top of thinly sliced toasted bread. Turn this recipe into a delicious crostini! Throw it on top of some bread toasted with garlic and olive oil.

I used some pickling cucumbers that we bought from a local produce stand, and some fresh dill from our garden to make a salt & vinegar cucumber salad. It has only four ingredients but lots of flavor.

The entire batch is only 4 Weight Watchers Plus points!

I think this is a good alternative to salt & vinegar chips since it has the tanginess of salt & vinegar and the crunch of the cucumbers, but hardly any fat.

salt and vinegar cucumbers with fresh dill. only 4 ingredients AND only 4 WW+ points.

WHAT YOU NEED:

  • 2 cucumbers, washed & sliced (I used 8 pickling cucumbers since they are smaller)
  • 1/3 c. white vinegar
  • 1/3 c. water
  • 1 Tbs. Kosher salt
  • 1 tsp. sugar
  • 1/2 Tbs. fresh dillweed

WHAT YOU DO:

In a medium-sized bowl, mix together vinegar, water, salt and sugar. Add cucumber slices, then top with dill, and stir gently to combine. Refrigerate for a few hours until chilled.

Recipe makes 1 serving. Estimated Nutrition Per Serving:

Calories 142.3

Total Fat 0.8 g

Carbohydrate 32.8 g

Dietary Fiber 4.8 g

Protein 4.2 g

UPDATE: I made this recipe using English cucumbers and instead of slicing them into coin shapes, I used a GEFU Spirelli spiral cutter tool. Here’s what it looked like…

Salt and Vinegar Cucumber Salad - spiral cut with the GEFU Spirelli

 

Gefu spiral cutter - English Cucumber for a salt and vinegar salad recipe {recipebookandmore.wordpress.com}

little helper :) picking fresh dill for the cucumber recipe

little helper 🙂 picking fresh dill for the cucumber recipe

Here’s a batch I mixed up then put in jelly jars to keep in the fridge:

Salt and Vinegar Cumbers - mix up and keep in a jar in the fridge. Can also add dill.

feta artichoke portobello strips with tomatoes, dill, onions & lemon juice

For a healthy lunch, I recently sautéed some veggies in EVOO and topped them with feta, dill and lemon juice. This makes a really big portion, with two servings being only 5 Weight Watchers Plus points each!

WHAT YOU NEED:

1 Tbsp. Extra Virgin Olive Oil

3 portobello mushrooms, cleaned, stems & gills removed, cut into strips

1/2 white onion, chopped

3/4 c. canned artichoke hearts (packed in water), chopped

1/2 tsp. minced garlic

2 Campari tomatoes, sliced

1 Tbs. lemon juice

2 tsp. dried dillweed

1/4 c. crumbled feta cheese

WHAT YOU DO:

Heat olive oil in a skillet over medium-high heat. Add mushrooms, garlic, onions, and artichoke hearts. Sauté for 5-10 minutes, until cooked through. At the very end, add tomatoes, lemon juice, and dill. Dish onto a plate. Before serving, top with feta and garnish with more dill.

Estimated Nutrition Info – Amount Per Serving:
Calories 165.5
Total Fat 11.1 g
Carbohydrate 13.5 g
Dietary Fiber 4.6 g
Protein 6.6 g

Here’s a recipe I came up with to use some of the fresh veggies we’re accumulating around here.

And of course I added one of my favorite “splurge” items: feta!

Also this is only 4 Weight Watchers Plus Points per serving. A great side dish, or you could even eat the whole thing as a filling entrée for only 8 points.

Lemon Feta Mushroom-Fest

Lemony Feta Shroom-Fest: summer veggies, EVOO, lemon juice, dill, feta. Yum!!!

 

Makes 2 Servings

What You Need:

  • 1 Tbs. extra virgin olive oil
  • 1 clove garlic, minced
  • 8 oz. fresh mushrooms, washed & sliced
  • 1 Tbs. onion, diced
  • 1 yellow squash, peeled & sliced
  • ¼ c. Athenos crumbled feta cheese
  • 1 tomato, sliced
  • ¼ tsp. dried dillweed
  • juice from ½ of a lemon

What You Do:

Heat olive oil over medium-high heat in a large saucepan.

Add garlic and veggies. Sauté until tender.

Serve on a plate and top with feta, tomato, dill, and lemon juice.

Estimated Nutrition Facts – 2 Servings

Amount Per Serving:

  • Calories 141
  • Total Fat 11g
  • Cholesterol 16.7 mg
  • Sodium 214 mg
  • Total Carbohydrate 7g
  • Dietary Fiber 2 g
  • Protein 5g