Week of 10/8 10/15. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Lunch. Lunch #1 (L1) Grocery list assumes 3 days

Transcription

1 10/9/2016 BSLD SMP Breakfast #1 (B1) Grocery list assumes 3 days Supersized Veggie Loaded Breakfast Mug Spray the inside of a large (15 ounce) microwave safe mug or a 2 cup glass measure with cooking spray. Add 4 broccoli florets (chopped) and 1/4 cup finely chopped carrot. Microwave on HIGH 30 seconds; blot vegetables dry with paper towel. Add 6 oz (3/4 cup) Egg Beaters, 2 tablespoons 2% sharp cheddar cheese and a dash of pepper to mug; mix well. Microwave on HIGH 45 seconds. Stir; microwave 30 seconds more or until set. Top with another Tablespoon cheese. Makes 1 5 SMPoints per serving Calories: 210 Fat: 5.5 Carbs: 19 Fiber: 1 Protein: 23 Sat. Fat: 1.8 Sugar: 2 Week of 10/8 10/15 LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability for WW members. Snack #1 (S1) Grocery list assumes 3 Days Addictive Chickpeas Preheat the oven to 400 degrees. Line a baking sheet with foil or parchment. Drain and rinse one (15 oz.) can garbanzo beans and then spread in a single layer on a clean dish towel. Pat dry with another towel and allow them to sit (until very dry) for another 5 minutes. Transfer the chickpeas to a single layer on baking sheet and bake for 30 minutes, shaking the pan (or stirring the chickpeas) every 10 minutes. In small bowl, combine 1/8 teaspoon salt, 1/4 teaspoon garlic powder, 1/8 teaspoon black pepper, 1/8 teaspoon onion powder,1/4 teaspoon Tony Chachere s Cajun seasoning,1/4 teaspoon dried oregano and 1/8 teaspoon dried thyme; stir until well mixed. Remove chickpeas from oven and spray them with cooking spray to coat (while still on cookie sheet). After spraying immediately pour the chickpeas to a large bowl while and toss with seasonings until chickpeas are well coated. After seasoning, spread the chickpeas back onto the baking sheet and return them to the oven for another minutes. Without opening oven door, turn off oven and leave the chickpeas in for another 10 minutes. Allow to cool for about 5 minutes after removing from the oven. Makes 3 (1/3 cup) 3 SMPoints per serving Calories: 134 Fat: 1.2 Carbs: 24 Fiber: 8 Protein: 7 Sat. Fat:.3 Sugar: 1 Lunch #1 (L1) Grocery list assumes 3 days Ham and Berry Salad Snack Ideas Balsamic Dressing (for 3 days): In small bowl, whisk together 5 Tbsp. balsamic vinegar, 1/2 tsp. dijon mustard, and 1 teaspoon Splenda until smooth. Add 1 Tbsp. olive oil and whisk again. Salad per Serving: Combine 2 cups chopped romaine lettuce, 1/4 cup diced cucumber, 1/2 cup sliced strawberries, 1/4 cup diced lean deli ham, and 1/4 cup cubed part skim mozzarella. Top with 2 Tbsp. of Balsamic Dressing and toss. Makes 1 5 SMPoints per serving Calories: 189 Fat: 10.7 Carbs: 8.3 Fiber: 0 Protein: 13.4 Sat. Fat: 3.3 Sugar: 4 Week 8/19 3/ /26 4/1 Due to Zero Point fruits and vegetables in this menu, calculations using nutritional data alone reflect a higher PointsPlus or SMPoints value than total listed. Breakfast Lunch Snack #2 (S2) Breakfast #2 (B2) Grocery list assumes 4 Days Frozen Key Lime Cups Combine 1 1/2 cups plain fat free greek yogurt and 1 small package lime sugar free jello. Stir (or whisk) to combine and microwave for one minute. Stir and microwave for another minute. Spoon into 6 muffin liners and freeze. Makes 6 1 SMPoint per serving Key Lime Cup 1 pear 0 Total Points+ SMPoints per meal 1 Calories: 119 Fat: 0 Carbs: 23 Fiber: 5 Protein: 6.5 Sat. Fat: 0 Sugar: 3 Grocery list assumes 4 days Tropical Quinoa Breakfast Bowl Place 1/2 cup uncooked quinoa in a fine strainer and rinse. Drain well. Combine quinoa, 2/3 cup light coconut milk, 1/3 cup water, 1 Tablespoon Splenda, and 1/4 tsp. salt in a medium saucepan, and bring to a boil. Reduce heat, and simmer 15 minutes or until liquid is absorbed, stirring occasionally. Stir mixture constantly during the last 2 minutes of cooking. Remove from heat, cover and allow to steam for 5 minutes. Makes 4 (1 cup) servings and refrigerates well. Just before serving top each portion with 1/3 cup frozen (thawed) chopped mango and 2 teaspoons chopped pecans. To reheat: Microwave quinoa for 2 minutes at 50% power or until hot. Top with 1/3 cup frozen (thawed) mango and 2 teaspoons chopped pecans Makes 4 (1 cup) 6 SMPoints per serving Calories: 235 Fat: 6.3 Carbs: 38 Fiber: 5.3 Protein: 7 Sat. Fat: 1.8 Sugar: 9 Lunch #2 (L2) Cheesy Bean Casserole Grocery list assumes 4 days Heat a non stick skillet (coated with cooking spray) over medium high heat; saute 1 cup frozen (thawed) chopped onion until tender. Stir in (2) 15 oz. cans chili style kidney beans (drained), (2) 14 oz. cans diced tomatoes (drained) and 3/4 tsp. garlic powder. Cook and stir for 3 minutes. Spoon mixture into an 8 inch baking dish and sprinkle with 1 cup 2% sharp cheddar cheese. Bake uncovered at 400 for 10 minutes or until cheese melts.. Makes 4 7 SMPoints per serving. Cheesy Bean Casserole 7 pear 0 Total MPoints per meal 7 Calories: 291 Fat: 6.5 Carbs: 48 Fiber: 12.2 Protein: 16 Sat. Fat: 3.5 Sugar: 3 Desserts Secret Ingredient Brownies: Preheat oven to 350 degrees F. Coat a 9 13 inch baking pan generously with cooking spray. In a large bowl, using a hand mixer on low speed, mix together 1/2 cup unsweetened applesauce, 1 1/2 cup Splenda or Stevia in the Raw, 2 tsp. vanilla extract, 1/2 cup cocoa powder, 1 1/2 tsp. baking soda and 1/2 tsp. salt for 30 seconds. Increase speed to medium and add 2 cups grated zucchini and mix for one minute. Very Important: Switch to large spoon (not mixer) and stir in 2 medium mashed bananas. Stir until well combined. Add 2 cups all purpose flour and 1/2 cup chopped walnuts and mix together just until dry ingredients are coated. Spread evenly into pan and bake for 25 minutes or until brownies spring back when gently touched. Makes 18 2 SMPoints per serving Calories: 121 Fat: 2 Carbs: 25 Fiber: 1.6 Protein: 1.4 Sat. Fat:.5 Sugar: 4 Broiled Pineapple with Candied Ginger "Creme": Set your oven rack about 5 inches from the broiler. Preheat the broiler. Stir together 1/4 cup plain fat free greek yogurt and 1 Tbsp. minced candied ginger in a small bowl until well combined. Set aside. Slice a large (cored and peeled) pineapple into 12 slices. Place slices in a large baking dish (alright if they overlap slightly). Sprinkle evenly with 2 Tbsp. brown sugar (cannot use Splenda for this). Note: if you have allspice add 1/4 tsp to brown sugar. Broil the pineapple until bubbling and lightly browned, about 8 minutes. Check once or twice to make sure the pineapple isn't getting too dark. Remove the pineapple from the oven. Top each dish with 1 rounded tablespoon of the yogurt/ginger mixture. Serve warm. Makes 4 2 SMPoints per serving Calories: 121 Fat: 0 Carbs: 25 Fiber: 1.6 Protein: 2 Sat. Fat: 0 Sugar: 17 Dinner On Next Page 1/2

2 Shrinking On a Budget Week 8/19 3/25-4/1 8/26 Week 1/24 of 12/12 10/8 6/ /31-6/ /15 12/19 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability for Extra Meat-Free WW members. Meal: Red See bottom Pepper of Meal and Plan for Feta more detail. Frittata Dinner #1(D1) Extra Meat-Free Meal: Red Pepper and Feta Frittatas Extra Meat-Free Meal: Red Pepper and Feta Frittata (see page 11) Freezer to Slow Cooker Meal: Slow Dinner Cooker Chicken Noodle Soup (see page 12) Greek Chicken Double Duty/Plan Ahead Pasta and Spinach Salad: Place 2 cup(s) spinach leaves, packed (quartered if large) in a serving bowl. Bring a medium-size pot of water to a boil; stir in 1/3 cup(s) small pasta (like elbow). Cook until tender, about 10 minutes; drain well. Cool Kitchen Note: Cook pasta on your grill burner. Spoon hot pasta over spinach and toss to coat; let spinach wilt. Add 3 Tbsp. Everyday Dressing, 1 teaspoon Mrs. Dash Garlic and Herb or Original, 1/4 tsp salt, and 1/4 tsp black pepper to pasta; toss gently but well. Serve immediately. Makes 4 (1 (1 2 SMPoints 2 per per per serving. Calories: 80.7 Fat: 2.3 Carbs: 11.2 Fiber:.8 Protein: 3.5 Dinner #2 (D2): Pasta Salad with Chicken Double Duty/Plan Ahead Desperation Dinner Lemony Cucumbers: In small bowl, combine with whisk 2 Tbsp. olive oil with 1/4 cup (frozen- thawed) lemon juice, 1/8 teaspoon pepper and 1/8 teaspoon salt. Add 1 large english cucumber, sliced thin, to bowl. Toss to combine. Allow to marinate at room temperature while preparing dinner. Makes 44 SMPoint 2 Points+ per serving per serving Calories: 73.8 Fat: 8.9 Carbs: 3.5 Fiber:.7 Protein:.8 Dinner #3 (D3): Spaghetti with Quick Tomato Sauce Basic Tossed Salad: n large bowl, toss 3 cups chopped spinach, 2 cups chopped romaine, 2 Tablespoons sunflower seeds, 1/2 cup sliced red bell pepper, and 1 cup shredded carrots with 8 Tbsp.Everday Dressing. Makes 4 4 SMPoint 4 Points+ per serving per serving Calories: Fat:10.4 Carbs: 12.8 Fiber: 2.2 Protein: 1.4 Dinner #4 (D4): Slow Cooker Beef and Broccoli Brown Rice: In microwave safe dish, put 3/4 cup instant brown rice and 1 1/3 cups water. Cover and microwave on high for 8 minutes. Reduce to 50% power and continue cooking for 5 minutes. Makes 66 (1/2 (1/2 cup) cup) servings SMPoints 2 Points+ per per serving serving. Calories: 85 Fat:.8 Carbs: 18 Protein: 2 Fiber: 1 Dinner #5 (D5): Shrimp Rolls Sliced Tomatoes: Slice two large tomatoes and sprinkle with 1/2 teaspoon Mrs. Dash Garlic and Herb seasoning. Makes 6 servings (1/2 servings 0 per 0 Points+ serving per serving. Calories: 12.7 Fat:.2 Carbs: 2.8 Fiber:.7 Protein:.5 Dinner #6 (D6): Grilled Franks with Black Bean and Corn Salsa Strawberry and Cucumber Salad: Combine 4 cups hulled strawberries, quartered (1 pound), 3 tablespoons thinly sliced fresh basil, 3 teaspoons balsamic vinegar and 1 teaspoon sugar in a large bowl, and toss gently to coat. Cover and chill for 1 hour. Combine 2 medium cucumbers, peeled, halved lengthwise, seeded, and thinly sliced (about 2 cups), 1 Tablespoon freshly squeezed lemon juice, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper. Add cucumber mixture to strawberry mixture; toss gently to combine. Serve immediately. Makes 4 servings (1.5 Servings 0 SMPoints at per 1 Points+ serving per serving Calories: 49 Fat:.5 Carbs: 11.6 Fiber: 3.1 Protein: 1.1 Dinner #7 (D7): Burrito Bowl Apples: In medium bowl, whisk together 1/4 cup lemon juice with 1 Tablespoon honey until honey has dissolved. Add 3 sliced granny smith apples and toss. Makes 4 servings SMPoints 0 Points+ per per serving. Calories: 82.7 Fat:.3 Carbs: 22 Fiber: 3.7 Protein:.4

3 10/9/2016 GroceryList SMP Shrinking On A Budget Grocery List Week Week of 8/19 10/8 3/25-8/26 10/15-4/1 To alter grocery list cross out each grocery item with that corresponding code/ meal#. S = Snack B= Breakfast L= Lunch D= Dinner DES= Dessert MAH indicates an item that you may already have purchased from a recent meal plan Staples We Assume You Have: (check to plan accordingly) foil or parchment (S1) (6) muffin tin liners (S2) garlic powder (S1)(L2)(D3) onion powder (S1) all purpose flour (DES1) balsamic vinegar (L1)(D6) sesame oil (D4) cornstarch (D4) red wine vinegar (D1)(D3) white, rice or white wine vinegar (D2)(D3) olive oil (L1)(D1)(D2)(D3)(D6) canola oil (D1)(D3) light mayonnaise (D5)(D7) brown sugar (DES2) Splenda brown sugar (D4) soy sauce (D4) Splenda or sugar (L1)(D1)(D2)(D3)(D6) vanilla extract (DES1) cocoa powder (DES1) baking soda (DES1) light butter (D5) dijon mustard (L1)(D1)(D2)(D3) non stick cooking spray (S1)(L2)(DES1)(D6) oregano (S1)(D1)(D2)(D3) thyme (S1) Montreal Steak Seasoning (we use often)(d1)(d2) Mrs. Dash Garlic and Herb or Original (we use often)(d1)(d5) Tony Chachere's Cajun Seasoning (we use often)(s1)(d1)(d2) Frozen (1 cup) frozen chopped onion (L2)(can use fresh) (2 1/2 cups) frozen corn (D6)(D7) (1 2/3 cup) lemon juice (D1)(D2)(D6)(D7)(can use fresh) Produce large head broccoli or (2) broccoli crowns (B1)(D4) carrot (B1)(D3) garlic (D1)(D2)(D4) (2) small red bell peppers (D3)(D6)(D7) large head romaine (L1)(D3)(D5)(D7) (3) medium cucumbers (L1)(D6) (quart) strawberries (L1)(D6) (3) apples (L2) (3) granny smith apples (D7) large (cored and peeled) pineapple (DES2) (2) medium zucchini (DES1) (5 cups) spinach (D1)(D3) fresh basil (small bunch or plastic container)(d3)(d5)(d6) English cucumber (D2) (4) large vine ripe tomatoes (D5)(D7) (2 pounds) cherry tomato(es)(d3) lemon (D5) (2/3 cup) bulb lime juice (D7) parsley (D1)(D2)(D5)(D6)(D7) (1 1/2 cups) seedless red grapes (D2) celery (D2) small red onion (D2)(D6) green onions (D2)(D7) Baking/Spices 1 small package lime sugar free jello (S2) (1/2 cup) chopped walnuts (DES1) (1/2 cup) sunflower seeds (D2)(D3)(MAH) (1 Tbsp.) minced candied ginger (DES2)(MAH) Dry Goods ( 8 oz.) farfalle (bow tie pasta (D2) (12 oz.) Ronzoni SmartTaste spaghetti (D3) (1 1/2) cups instant brown or white rice (can use boil in bag(d4)(d7) (1/3 cup) small pasta like elbow (D1)(MAH) Canned (15 oz.) can garbanzo beans (chickpeas)(s1) (2)(15 oz.) cans chili style kidney beans (L2) (2)(14 oz.) cans diced tomatoes (L2) (8 oz) fat free beef broth (D4) (2)(15 oz) cans reduced sodium black beans (D6) Deli (4 oz) thick cut lean deli ham (or chopped)(l1) Condiments/Sauces/Dressings (1 package) Good Seasons Italian Dressing(D1)(D3) taco seasoning (D7) (1) canned chipotle in adobo (D7)(May have in freezer) (1 package) Hidden Valley Salad Dressing and Seasoning Mix (D7) (1 cup) salsa (D6)(D7) (MAH) (1/2 cup) unsweetened applesauce (DES1)(MAH) Dairy (2 3/4 cups) plain fat free greek yogurt (S2)(D1)(D2)(DES2)(D7) (16 oz.) egg substitute (B1) (6 oz) 2% sharp cheddar (B1)(L2) (2 oz) part skim mozzarella (L1) (1/2 cup) sour cream (D7) (3/4 cup) 1% milk (D7) Meat/Poultry/Seafood Bread (32 oz) boneless skinless chicken breast (D1)D2) (1 pound) lean boneless top round roast of beef (D4) (1 pound) large shrimp (D5) 1 package (12 ounces) 97% fat free Hebrew National beef franks (D6) 4 light hot dog buns (D5) 1/1

4 10/9/2016 GreekMarinatedChicken Double Duty/Plan Ahead: Make an extra 12 ounces for Pasta Salad with Chicken Tender Marinated Chicken Company Worthy Comfort Food Lightened Up *Points+ Value: 5 SMPoints Value: 4 Calories: Fat: 8.4 Carbs: 1.1 Fiber: 0 Protein: 34.1 Sat. Fat: 2.6 Sugar: 2 Servings: 4 20 ounces boneless skinless chicken breast plus 12 ounces for Pasta Salad with Chicken 1/2 cup fat free plain greek yogurt 1 Tablespoon olive oil 2 cloves garlic, minced 1 1/2 teaspoons dried oregano 1/3 cup frozen (or bulb) lemon juice 1/8 teaspoon Tony Chachere's cajun seasoning 1 teaspoon Montreal Steak Seasoning 1/2 cup fresh parsley (chopped) Cut chicken into 5 ounce portions. If some pieces are thicker than others, put thick pieces in ziplock bag and lightly pound to create thickness uniform with other pieces of chicken. Combine all ingredients but chicken and parsley in either a blender (recommended) or medium bowl. If using blender, pulse until marinade is blended and smooth (about 1 minute) If using bowl, whisk until all ingredients are incorporated. Stir parsley into mixture and pour into large ziplock bag and add chicken pieces. Allow to marinate between 1 4 hours. For the chicken you'll be reserving for Pasta Salad with Chicken: rinse off marinade, pat dry, and season with salt and pepper. (if cooking in oven, wrap these two pieces in foil). For the chicken you'll be eating tonight: Put on grill or in oven with marinade that is still on the chicken (do NOT pour in any marinade still left in the bag) There are two methods to cooking this chicken. I recommend grilling if possible. Grill: Preheat grill to medium high and spray with non stick cooking spray. Grill 4 minutes on each side or until cooked through. Oven: Preheat oven to 400. Spray 3 quart baking dish with non stick cooking spray. Lay in chicken pieces, allowing excess marinade to drip off before putting chicken in pan. See above directions for different cooking instructions for chicken you'll be reserving for Pasta Salad with Chicken. Bake for minutes. Cooking Tips: I recommend grilling this chicken. Don't marinate for longer than 4 hours or the lemon juice will start to cook the chicken, making it mealy. Picky Eater/Non Dieter Tips: The only issue picky eaters might have with this chicken is the "pieces" of garlic and parsley (from the marinade) that remain on the chicken once cooked. Blending marinade in the blender first eliminates this issue. Otherwise, this is just very moist chicken. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits. 1/1

5 10/9/2016 PastaSaladwithChicken Double Duty/Plan Ahead: Use planned leftovers you cooked on Greek Chicken night. Pasta Salad with Chicken Double Duty/Plan Ahead 20 Minutes or Less Desperation Dinner *Points+ Value: 8 SMPoints: 9 Calories: 322 Fat: 11.2 Carbs: 35 Fiber: 3.1 Protein: 18.5 Sat. Fat: 2.4 Sugar: 6 Servings: 6 (1 2/3 cup) 3 cups uncooked farfalle (bow tie pasta) (about 8 ounces) 1/3 cup freshly squeezed orange juice 1/4 cup fresh lemon juice (frozen [thawed]) lemon juice is fine 2 tablespoons extra virgin olive oil 1 tablespoon dijon or spicy brown mustard 2 teaspoons Splenda (SMPoints) or sugar 1 1/4 teaspoons salt 1/2 teaspoon freshly ground black pepper 1 1/2 teaspoons white, rice or white wine vinegar 2 cups shredded cooked chicken breast (use planned leftovers from Greek Chicken night) 1 1/2 cups seedless red grapes, halved 1 cup thin diagonally cut celery 1/3 cup finely chopped red onion 1/3 cup sunflower seeds (toasted) 1/3 cup chopped green onions 1/4 cup chopped fresh parsley Cook pasta according to package directions, omitting salt and fat; drain. Rinse with cool water to cool completely. Combine orange juice and the next 7 ingredients (orange juice through vinegar) in a large bowl, stirring with a whisk to combine. Add pasta, chicken, grapes, celery, red onion, sunflower seeds, green onions, and parsley; toss gently to combine. Cool Kitchen Tip: Cook the pasta on your grill burner Cooking Tips: The easiest way to toast the sunflower seeds is to put them in a dry, non stick skillet over medium heat. Allow them to toast, stirring very often, for about 2 minutes or until they start to smell nutty about 2 minutes. This is an important step for this recipe. Also, make sure you actually squeeze the juice from an orange (don't use breakfast type orange juice from concentrate). Picky Eater/Non Dieter Tips: Serve their shredded chicken separately with their favorite dipping sauce. Grapes can be a side item. make a little extra pasta and toss their cooked pasta with butter and garlic powder. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits. 1/1

6 10/9/2016 spaghettiwithquicktomatosauce Spaghetti With Quick Tomato Sauce 20 Minutes Or Less Meat Free But Delicious Calories: 232 Fat: 3.8 Carbs: 40.2 Fiber: 7.7 Protein: 7.3 Sat. Fat: 1.4 Sugar: 2 *Points+ Value: 6 SMPoints: 7 Servings: 6 (1 1/2 cup) 2 pound(s) cherry tomato(es) 1/4 cup(s) basil, packed leaves, chopped 1 Tbsp olive oil 1/2 teaspoon garlic powder 1 Tbsp white, white wine or rice vinegar 2 teaspoons dried oregano 1/2 tsp Splenda or sugar 1/2 tsp table salt 1/2 tsp black pepper, freshly ground 12 ounces Ronzoni SmartTaste uncooked spaghetti, cooked and drained according to package instructions Roughly chop the tomatoes; place in a large bowl. Stir in the basil, oil, vinegar, oregano, garlic powder, sugar, salt and pepper. Add the drained pasta and toss well. Cool Kitchen Tip: Cook the pasta on your grill burner Cooking Tips: The white wine vinegar is very important in this dish so don't skip even if you have never used vinegar in a tomato sauce before. It really heightens the freshness of the sauce. Picky Eater/Non Dieter Tips: Serve the picky eater's noodles with butter and garlic powder and leave out the tomatoes. A pat of butter and/or additional olive oil can be added to the non dieter's noodles. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits. 1/2

7 10/9/2016 SlowCookerBeefandBroccoli Slow Cooker Beef and Broccoli Fake Out/Take Out Slow Cooker Friendly *Points+ Value: 8 SMPoints: 7 Calories: 305 Fat: 11 Carbs: 19 Fiber: 1.4 Protein: 29.1 Sat. Fat: 5 Sugar: 4 Servings: 4 1 pound uncooked lean & trimmed boneless top round roast of beef, sliced thin and cut into bite sized pieces (see cooking tips below) 1 cup fat free beef broth 1/2 cup low sodium soy sauce 3 Tablespoons Brown Sugar Splenda (SMPoints) or 1/3 cup brown sugar (Points+) 1/8 teaspoon dried ground ginger 1 Tablespoon sesame oil 4 garlic cloves, minced 2 Tablespoons cornstarch 3 cups broccoli florets Combine the broth, soy sauce, brown sugar, ginger sesame oil and garlic in slow cooker and stir together to combine well. Add the uncooked beef pieces and stir (make sure beef is covered by the liquid). Turn crock pot temperature to low and cover. Cook for 4 6 hours (if you have one of the newer slow cookers that cook "hot", it will be ready in 4 hours) until the beef is cooked through and very tender. At this point, remove 1/3 cup of the liquid from your slow cooker to a bowl and stir in 2 tablespoons of cornstarch. Once combined, add the cornstarch mixture back into the slow cooker and mix in thoroughly. Add the broccoli florets and stir. Re cover the slow cooker and cook on low for another 30 minutes. Cooking Tips: If you freeze the top round for 30 minutes or so, it is much easier to slice thinly. If you have a larger, newer slow cooker, check beef for doneness and tenderness after 4 hours. If done, but still tough, continue cooking for an hour. Store your sesame oil in the refrigerator to prolong shelf life. Picky Eater/Non Dieter Tips: This is the ONLY way I can get my nephew to eat broccoli. I've had many subscribers say their picky eaters love this. If nothing else, just pick the broccoli out of their portion. Rinse off their meat if necessary. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits. 1/1

8 10/9/2016 shrimproll Shrimp Rolls Easy Gourmet 20 Minutes or Less These are like a Lobster Roll but made with less expensive shrimp! *Points+ Value: 7 SMPoints: 5 Calories: 249 Fat: 8 Carbs: 21.6 Fiber: 4.2 Protein: 27.2 Sat. Fat:.9 Sugar: 4 Servings: 4 1 tablespoon light butter 20 large shrimp, peeled and deveined (about 1 pound) 1/4 cup light mayonnaise 1 teaspoon grated lemon rind 2 tablespoons fresh lemon juice 1/4 cup chopped fresh parsley 2 Tablespoons chopped fresh basil 1/2 teaspoon freshly ground black pepper 1/4 teaspoon kosher salt 4 (1 1/2 ounce) light hot dog buns 1 cup roughly chopped romaine Preheat broiler to high. Heat butter in a large nonstick skillet over medium high heat; swirl to coat. Add shrimp to pan; sauté 3 4 minutes or until done. Place shrimp on a large plate; chill in refrigerator for 10 minutes. Coarsely chop shrimp. Combine chopped shrimp, mayonnaise, and next 6 ingredients (through salt) in a large bowl. Open buns without completely splitting; arrange, cut sides up, on a baking sheet. Broil 1 minute or until toasted. Place 2 lettuce leaves in each bun; top each serving with 1/2 cup shrimp mixture. Cool Kitchen Tip: Cook the shrimp on your grill burner Cooking Tips: This is truly a no brainer recipe. Don't overcook the shrimp. And make sure you take the time to chill the shrimp before assembling the salad. Picky Eater/Non Dieter Tips: Cook a bit of extra shrimp and allow them to dip their shrimp in their favorite dipping saice. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits. 1/1

9 10/9/2016 grilledfranks Grilled Franks and Corn Salsa Grill Friendly Kid Friendly Calories: 198 Fat: 3.2 Carbs: 19.2 Fiber: 4.7 Protein: 9.3 Sat. Fat: 2 Sugar: 3 Points+ Value: 4 SMPoints: 6 Servings: 7 Ingredients Grilling cooking spray 1 cup frozen (thawed) corn 2 teaspoons olive oil cooking spray 1 package (12 ounces) 97% fat free Hebrew National beef franks 1/2 medium red onion, chopped (about 1/2 cup) 1 cup sweet red bell pepper, chopped (about 1 large) 1 can (15 ounces) reduced sodium black beans, drained, rinsed 1/2 cup salsa 1/4 cup chopped fresh parsley Spray cold grate of outdoor grill with cooking spray. Prepare grill for medium heat. Spray corn with 4 sprays cooking spray. Grill corn and franks 10 minutes, or until corn is tender and franks are hot. Heat olive oil in medium saucepan over medium high heat. Add onion; cook and stir 3 minutes. Stir in bell pepper; cook and stir 2 minutes. Add beans and salsa. Cover; simmer 5 minutes, or until heated through. Cut corn from cobs; discard cobs. Stir corn into bean mixture. Serve with grilled franks. Top with cilantro, if desired. Cooking Tips: Corn and franks might have different cooking times. If one is done before the other, use the upper portion of your grill to keep warm. I bring all items for the salsa in a saucepan down to the grill and cook on the grill side burner. Picky Eater Tips: Serve the hot dog without salsa in a bun with favorite condiments. Shrinkingonabudget.com 1/2

10 10/9/2016 BurritoBowl Burrito Bowl Meat Free but Delicious 20 Minute or Less *Points+ Value: 8 SMPoints: 6 Calories: 276 Fat: 5.9 Carbs: 51 Fiber: 12 Protein: 19 Sat. Fat: 2.4 Sugar: 3 Servings: 4 (very hearty) 3/4 cup instant whole grain brown rice 1/2 cup salsa (restaurant style, or your favorite store bought brand) 15 ounce can reduced sodium black beans, rinsed and drained 1/4 cup lime juice 2 vine ripe tomatoes, diced 1 1/2 cups frozen (thawed) corn 2 cups romaine lettuce, chopped 3/4 cup red bell pepper 1 cup parsley 1/2 cup chopped green onions 1 cup Chipotle Ranch Dressing Prepare Rice: In microwave safe dish, put 3/4 cup instant brown rice, 2/3 cup 98% fat free chicken broth and 2/3 cup water. Cover and microwave on high for 8 minutes. Reduce to 50% power and continue cooking for 5 minutes. Let rest for 5 minutes, then stir in 1/4 cup lime juice, the salsa and 1/2 cup chopped parsley or cilantro. Assemble Bowls: For each bowl, begin with 3/4 cup salsa rice, then 1/3 cup black beans, corn, lettuce, bell pepper, tomatoes and green onions and extra parsley or cilantro. Top each bowl with 1/4 cup Chipotle Ranch Dressing. Cooking Tips: Use your favorite salsa for the rice. Offer additional dressing, hot sauce or salsa. Picky Eater/Non Dieter Tips: Let them assemble their own burrito bowl and put only what they want in it. A popular Picky Eater favorite combo is salsa rice with black beans and cheddar cheese. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits. 1/1

11 10/9/2016 PepperandFetaFrittatas Individual Pepper and Feta Frittatas Breakfast For Dinner Meat Free but Delicious *Points+ Value: 4 SMPoints: 4 Calories: 165 Fat: 8.7 Carbs: 7.2 Fiber: 4.2 Protein: 17.7 Sat. Fat: 3.2 Sugar: 3 Servings: 4 (3 muffin servings) 4 eggs 4 egg whites 1 teaspoon olive oil 1/2 cup green onions, chopped 1/2 cup roasted red pepper (from jar), chopped 2 cups spinach 1 cup feta, crumbled 1 teaspoon kosher salt ¼ teaspoon pepper Cooking spray Preheat oven to 350 F. In small skillet, heat olive oil over medium high heat. Cook white and light green parts of green onions about 2 3 minutes or until tender. Remove from heat and set aside. Coat one 12 hole muffin pan with cooking spray. In a medium bowl, beat eggs, egg whites, salt and pepper until blended. Stir in spinach, green onions (including both sauteed white/green parts and uncooked dark green tops), feta, and roasted peppers; mix well. Spoon about 1/4 cup egg mixture into each prepared muffin hole. Bake until just set, about 18 to 22 minutes. Cool for 5 minutes, then loosen edges of frittatas with a fork or spatula, sliding spatula underneath frittatas to loosen bottoms and gently lifting frittatas out of pans; serve. Cooking Tips: Don't overcook or eggs will become tough. I recommend putting muffin tin on top of a jelly roll pan in the oven to catch any egg drippings. This makes for easier clean up. Picky Eater/Non Dieter Tips: The beauty of this dinner is that you can customize their frittatas. Fill their "cups" with cheddar and whatever egg fillings they happen to like. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits. 1/1

12 10/9/2016 slowcookerchickennoodlesoupp Slow Cooker Chicken Noodle Soup Freezer to Slow Cooker Friendly Comfort Food Lightened Up *Points+ Value: 6 SMPoints: 5 Calories: 340 Fat: 6.8 Carbs: 32 Fiber: 2.9 Protein: 32.1 Sat. Fat: 1 Sugar: 3 Servings: 4 (2 cups each) 2 cups carrots, chopped 3 ribs celery, chopped 1 medium cooking onion, peeled and sliced in large pieces 1 clove garlic 2 teaspoons dried oregano 1 teaspoon dried basil 1 pound boneless skinless chicken breast 32 ounce container low sodium 98% fat free chicken broth 1 cup water Coarse salt and ground pepper to taste 6 ounces Ronzoni Smart Taste Rotini noodles 6 teaspoons chopped parsley DIRECTIONS: To Freeze: First label bag with 1) Chicken Noodle Soup 2) Date 3) Cook on low for 6 8 hours. Add all but noodles and parsley to labelled freezer bag and freeze flat in freezer. To Cook: Thaw bag overnight in refrigerator if you remember. If you forget, run (still sealed bag) under cool water for 4 5 minutes, turning bag frequently. When ready to cook, run under lukewarm water for 4 5 minutes (just enough to loosen from bag (will still be partially frozen). Spray inside of slow cooker with non stick cooking spray. Add contents of freezer bag, then add pineapple.. Cook on low for 5 6 hours or on high for 3 4 hours. Remove chicken from slow cooker, shred with two forks, then return to slow cooker. Add noodles and cook on high for minutes. To Serve: Fish out garlic clove and discard. Top each serving with 1 teaspoon chopped parsley. Cooking Tips: This is a "no brainer" recipe. Just make sure to fish the garlic out. If you have a larger, newer slow cooker, opt for the 6 hour time frame (or whatever length of time you usually cook chicken thighs). Picky Eater/Non Dieter Tips: Skip the parsley on their portion. Super picky eaters will enjoy the chicken and the noodles seperately. Cut the onions into large pieces so they are easier to pick out. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits. 1/1

13 10/9/2016 LightEverdayDressing2 Light Everyday Dressing Comfort Food Lightened Up Fake Out/Take Out *Points+ Value: 2 SMPoints Value: 2 Calories: 80 Fat: 8.4 Carbs:.1 Fiber: 0 Protein: 0 Sat. Fat:.6 Sugar: 1 Servings: 10 (2 Tbsp servings) 1 package Good Seasons Italian Dressing 6 Tablespoons red wine vinegar 1 Tablespoon dijon mustard 1/2 teaspoon Splenda or sugar 4 Tablespoons lemon juice 1/2 teaspoon oregano 6 Tablespoons water 6 Tablespoons canola oil Combine all ingredients in a shaker or lidded container and shake. Allow to sit for at least 20 minutes before using. Refrigerate leftovers. After refrigeration, allow dressing to come to room temperature for at minutes; shake before use. Cooking Tips: You can substitute any type vinegar for red wine vinegar. 1/1

14 10/9/2016 chipotleranchdressing Your free guide to planning budget conscious and Points Plus friendly meals your entire family will love! Chipotle Ranch Dressing Comfort Food Lightened Up *Points+ Value: 1 Servings: 14 (generous 3 tablespoon serving) 1 package Hidden Valley Salad Dressing and Seasoning Mix 1/2 cup nonfat plain greek yogurt 1/2 cup reduced fat sour cream 2 tablespoons light mayonnaise 3/4 cup 1% milk 2 tablespoons chopped cilantro or parsley 1 Tablespoon taco seasoning 1 chipotle in adobo 1/3 cup lime juice Combine all in blender and blend for 30 seconds. Chill for at least one hour if possible. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits. 1/2