Archives for category: Weight Watchers

Here’s a show and tell of my lunch ūüôā I sauteed fresh veggies in a teaspoon of EVOO, and added some red pepper flakes, lemon juice, and garlic. I added a serving of whole wheat penne pasta, but have done this with feta, chicken, brown rice too. I included the estimated nutrition information, WW points, and the 21 day fix container counts for each option.

Choose Your Own Adventure Veggie Toss - includes nutrition info for a ton of options and 21 Day Fix contianer counts - pasta, chicken, feta, brown rice

WHAT YOU NEED:

1 c. (which is 1 green 21 Day Fix container) fresh asparagus, cut into pieces

1/2 c. (1/2 green container) portabello mushrooms, sliced

1/2 c. (1/2 green container) cherry tomatoes, halved

1 tsp. extra virgin olive oil (EVOO)

To taste: lemon juice, red pepper flakes, and minced garlic.

Options:

  • 1/2 c. (1 yellow container) cooked whole wheat penne pasta
  • 1/2 c. (1 yellow container) cooked brown rice
  • 3 oz. (1 red container) baked chicken
  • 1/4 c. (1 blue container) crumbled feta cheese

WHAT YOU DO:

In a saucepan, saute the EVOO, veggies, and garlic. Add lemon juice and red pepper flakes to taste.

Mix in your pasta, rice, chicken, or feta to desired temperature, and serve.

Veggie Toss - choose your faves - includes nutrition info for 21 Day Fix container counts and nutrition info for each option

Estimated Nutrition Info for Fresh Veggies sauteed with your favorite option - 21 Day Fix and WW friendly

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Healthy Eating: Creamy Black Bean and Chicken Soup

21 Day Fix

21 Day Fix Creamy Chicken Black Bean Corn Soup - greek nonfat plain yogurt instead of cream. Includes 21 day fix container counts, WW points, and nutrition information.

WHAT YOU NEED:

  • 1/2 red container of plain nonfat Greek yogurt (6 Tablespoons)
  • 1/2 red container baked chicken breast, cut into chunks (approximately 3 ounces)
  • 1 blue container of shredded cheddar cheese (1/4 cup)
  • 1/2 yellow container of black beans (1/4 cup)
  • 1/2 yellow container of frozen corn, thawed (1/4 cup)
  • Mixture of spices, to taste:

chili powder

crushed red pepper

onion powder

garlic powder

sea salt

dried oregano

paprika

WHAT YOU DO:

In a pan, combine black beans, corn, broth, and the spices. Simmer for 10 minutes or so. Add in the chicken and stir.
Before serving add yogurt and cheese, then stir to melt.
21 Day Fix = 1 red, 1 blue, 1 yellow
* you could also add 1 green container of chopped tomatoes in with the beans and corn for added veggies, for a total count of 1 red, 1 blue, 1 yellow, and 1 green

Weight Watchers = 6 “old” points *or* 8 WW+ points

Estimated Nutrition Information

  • 300 calories
  • 9 grams fat
  • 22 grams carbohydrate
  • 4 grams fiber
  • 40 grams protein

I am trying out a different approach to eating healthy: using 21 Day Fix portions. It’s similar to Weight Watchers in that you are allotted a certain amount of food each day, but instead of a certain number of “points,” with the 21 Day Fix you get a certain number of containers, which are color coded to the food. For example, proteins are measured in red containers, veggies are measured in green, fruits in purple, and so on. Here’s a recipe for homemade soup that I made: Creamy Black Bean and Chicken Soup. You don’t have to use the actual containers; I included the regular measurements too. Either way you end up with a healthy, filling soup. The plain yogurt makes the soup creamy without using actual cream. Yay!

Since this is just 1 serving you can always multiply it accordingly. I bet a big batch of this would be delicious in the slow cooker.

For this soup, I used chicken that was already baked. At the beginning of the week, I had a prep day to cook and divide up individual portions. I cooked a few pounds of chicken breasts (marinated in lemon juice with garlic, then baked at 400F for 25-30 minutes) and separated them into individual portions, made whole grain pasta then separated into servings, and froze for later, and I browned some lean ground turkey, mixed with homemade taco seasoning, and froze individual portions. Just some ideas if you’re a make-ahead junkie like me. ūüôā

My blender is getting a workout because¬†I’m on a smoothie kick! Here’s a super-filling and tasty smoothie recipe: Chocolate Banana Avocado.¬†

Chocolate Banana Avocado Smoothie Recipe - Only 147 calories and less than 9 grams fat - uses almond milk

WHAT YOU NEED:

  • 8 ounces unsweetened vanilla almond milk
  • 1/4 avocado, peeled and pitted
  • 1/2 frozen banana (peel and cut into chunks before freezing)
  • 2 Tablespoons unsweetened cocoa powder
  • 1 individual packet Splenda

WHAT YOU DO:

Combine all ingredients in a blender and mix. Serve and enjoy.

Here’s an avocado scooper I hand-stamped, available at my Etsy shop!

ESTIMATED NUTRITION INFORMATION:

Chocolate Banana Avocado Smoothie Recipe - Estimated Nutrition Information

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

Here’s an easy one-pot recipe, with just three¬†ingredients: Teriyaki Pork Chops. I used a bottled teriyaki sauce as a marinade, and seared the pork chops in a skillet with some EVOO. With just 200 calories each, these pork chops are just 5 WW PlusPoints each! The portions were quite large so you could always slice each pork chop in half¬†(or even cut into¬†slices and divide them into¬†however many servings you want).

3 Ingredient Teriyaki Pork Chops Recipe - pork chops plus fresh fruit just 5 WW +Points for the entire plate!

3 Ingredient Teriyaki Pork Chops

WHAT YOU NEED:

  • 3 (1-lb. total) uncooked boneless pork chops, seasoned with salt and pepper
  • 4 Tbs. teriyaki sauce
  • 1 tsp. extra virgin olive oil (EVOO)

WHAT YOU DO:

  • In a gallon ziplock bag combine pork chops and teriyaki.
  • Refrigerate 45-60 minutes to allow pork chops to marinade.
  • To prepare, heat EVOO in large skillet over med-high heat. Remove pork chops from marinade and sear for 3-4 minutes. Reduce heat to medium, flip, and sear 3-5 additional minutes or until cooked through. Serve.

Number of Servings: 3

Weight Watchers PlusPoints Per Serving: 5

Estimated Nutrition Information – Per Serving:

207 calories

4.2 grams fat

9.2 grams carbohydrates

30.5 grams protein

0 g. fiber

Cuisinart 12-Inch Skillet

It’s getting toward the end of the week (AKA time to grocery shop) and I was trying to scrape some ingredients together for lunch. I ended up with this: Chicken Mushroom Marinara.

This makes four servings (less than 180 calories each) and there are only 4 WW +Points per serving! I ate this as is but you could always place it on top of brown rice, whole wheat pasta, or zucchini noodles.

Skinny Chicken Mushroom Marinara - Just 4 WW points per serving

 

WHAT YOU NEED:

  • 1 lb. uncooked boneless skinless chicken breasts, cut into pieces
  • 1 c. pasta sauce or marinara (I used a jarred chunky veggie pasta sauce)
  • 8 oz. mushrooms, cleaned and sliced¬†*tip: use an egg slicer to quickly and evenly cut your ‘shrooms ūüôā

WHAT YOU DO:

Spray large skillet with non-stick cooking spray.

Add chicken and cook on med-high for 5 minutes or so.

Add sauce and mushrooms, stirring to combine, and heat until chicken is cooked through.

Quick Tip - use an egg slicer to cut mushrooms

Quick Tip - Use an egg slicer to get evenly sliced mushrooms

Serves: 4

WW PlusPoints value per serving: 4

Estimated Nutrition Information per serving:

178 calories

4 g. fat

8.4 g. carbohydrates

2.1 g. fiber

25 g. protein

Here’s an easy and delicious recipe for a 30-Minute Meal:¬†Lemon & Dill Chicken. With less than 200 calories and 6 grams of fat, it has just 4¬†Weight Watchers +Points/serving! The sauce in this ¬†is delicious. Also, I reheated leftovers the next day and the flavors¬†tasted even better!

I used my spiral cutter to make “noodles” out of a zucchini and threw ’em in. Gotta love ZOODLES.

30 Minute Meal - Lemon and Dill Chicken - WW friendly just 4 points per serving

Lemon & Dill Chicken

WHAT YOU NEED:

  • 1 lb. uncooked boneless skinless chicken breasts, cut into chunks
  • 3 teaspoons extra-virgin olive oil (EVOO), divided
  • Salt & pepper, to taste
  • 1/4 cup finely chopped onion
  • 3 cloves garlic, minced
  • 1 cup reduced-sodium chicken broth – try making your own broth!
  • 2 teaspoons flour
  • 2 Tablespoons chopped fresh dill, divided
  • 1 Tablespoon lemon juice
  • 1 zucchini, spiral cut into long strips

WHAT YOU DO:

Season chicken pieces on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over med-high heat. Add chicken and cook thoroughly. Transfer chicken to a plate and tent with foil.

Reduce heat to medium. Add the remaining 1 1/2 tsp oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 mins.

Return chicken and any accumulated juices to pan; reduce heat to low and simmer for 3-4 mins. At the very end of cooking mix in the zucchini. Transfer to a serving platter. Season sauce with salt and pepper and spoon sauce over the chicken. Garnish with the remaining 1 Tablespoon chopped fresh dill.

Makes: 4 servings

Estimated nutrition information per serving:

  • 193 calories
  • 6 g fat
  • 8¬†g carbohydrates
  • 24 g protein
  • 2¬†g fiber

WW PlusPoints per serving: 4

recipe adapted from eatingwell.com

{Eating Light} Baked Parmesan Breaded Chicken – Here’s a quick and easy recipe for chicken baked with a breading of Panko breadcrumbs and parmesan cheese. It’s Weight Watcher’s friendly (5 points/serving) and delicious. It goes perfectly¬†with a side of steamed broccoli or salt & vinegar cucumbers.

Baked Parmesan Breaded Chicken - Here's a quick and easy recipe for chicken baked with a breading of Panko breadcrumbs and parmesan cheese. Weight Watcher's friendly 5 points per serving.

Baked Parmesan Breaded Chicken

WHAT YOU NEED:

  • 1 lb. uncooked boneless skinless chicken breasts, cut into 4 pieces
  • 1/4 cup grated parmesan cheese
  • 1/4 cup Panko breadcrumbs (Italian seasoned)
  • 1/8 teaspoon paprika
  • 1 teaspoon dried parsley
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon fresh ground pepper

WHAT YOU DO:

Preheat oven to 400¬ļF.

In a ziplock bag, combine parmesan cheese, Panko crumbs, paprika, parsley, garlic powder, and pepper. Shake well.

Transfer mixture to plate; dip each chicken breast in cheese mixture, turning to coat all sides.

Arrange chicken on nonstick baking sheet.

Bake 20-25 mins, until chicken is fully cooked.

recipe adapted from food.com

Makes 4 Servings – Estimated Nutrition Information Per Serving:

212 calories

9 g. fat

2.2 g. carbs

0.1 g. fiber

31 g. protein

WW Points+ Value: 5

 7 points for the whole meal - baked chicken, cottage cheese, fresh sliced fruit salad

Get out your chopsticks! Here’s a Weight Watchers recipe I adapted:¬†General Tso’s Chicken. I took out the rice from the original recipe, and added broccoli to the chicken instead. It has just 6 WW PointsPlus per serving! It tastes just like a Chinese restaurant meal but it’s perfect for eating light.

Skinny General Tso's Chicken with Broccoli - 6 Weight Watchers Points

General Tso’s Chinese Chicken¬†with Broccoli

WHAT YOU NEED:

  • 1 lb. uncooked boneless skinless chicken breasts, cut into small¬†pieces
  • 3/4 c. low-sodium chicken broth – try your own homemade broth!
  • 1 1/2 Tbsp cornstarch
  • 2 Tbsp sugar
  • 2 Tbsp low-sodium soy sauce
  • 1 Tbsp white wine vinegar
  • 1/2 tsp ground ginger
  • 2 tsp sesame oil
  • 2 green onions,¬†sliced
  • 2 cloves garlic, minced
  • 2 tsp chili pepper paste
  • 1 c. broccoli, chopped

WHAT YOU DO:

In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar, and ginger. Set aside.

Heat oil in a wok or large skillet over med-high heat. Add green onion, garlic, and chili pepper paste. Cook, stirring frequently, for 2 minutes.

Add chicken and sauté until browned, for about 5 minutes.

Add reserved sauce to pan, add broccoli, and simmer until sauce thickens and chicken is cooked through, for 3 or 4 minutes.

Serve chicken and sauce over rice.

Makes 4 servings

Prep time: 20 min

Cook time: 10 min

Serves: 4

WW PointsPlus Value: 6

Estimated Nutrition Information – Per Serving:

250 cal

11 g. fat

9.6 g. carbs

26 g. protein

0 g. fiber

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