Week of 4/9 4/16. Snack Ideas. Granola Bar and Orange. Breakfast. Calories: 182 Fat: 4.9 Carbs: 17 Fiber: 2.9 Protein: 19.7.

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1 4/9/2016 BSLD49416 Week of 4/9 4/16 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 WW members. See bottom of Meal Plan for more detail. Snack Ideas Snack#1 (S1) (Grocery List Assumes 4 Days) Rice Cake with Pumpkin Cream Cheese To make Pumpkin Cream Cheese (Makes 4 (3 Tbsp) servings), beat 4 ounces reduced fat softened cream cheese, 1/4 cup canned pumpkin, 1/8 cup Splenda, 1/4 teaspoon pumpkin pie spice and 1/4 teaspoon vanilla in a medium mixing bowl with an electric mixer on medium speed until smooth. Cover and refrigerate for at least 1 hour or up to 24 hours. For each serving: Top 1 lightly salted with 3 Tbsp. Pumpkin Cream cheese. Makes 1 4 Points+ or 5 SMPoints per serving Calories: 144 Fat: 5 Carbs: 20.7 Fiber:.4 Protein: 4.1 Snack #2 (S2)(Grocery List Assumes 3 Days) Granola Bar and Orange (2) Nature Valley Honey and Oats Granola Bars 5/6 1 medium orange 0 Total Points+/SMPoints Snack 5/6 Calories: 235 Fat: 6.3 Carbs: 40.3 Fiber: 4.3 Protein: 6.3 Note: Due to Zero Point orange in this snack, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Breakfast Breakfast #1 (B1) (List Assumes 4 Days) Pumpkin Pancakes *In blender, put 1 cup regular old fashioned oats (not instant), 8 egg whites, 1/2 cup 1% cottage cheese, 1/2 cup pure pumpkin (canned), 1 1/2 teaspoons pumpkin pie spice and 3 teaspoons Splenda brown sugar in a blender and pulse until somewhat smooth (about 10 pulses). Spray a non stick pan with non stick spray. Pour into pan using 1/3 cups per pancake. Cook on first side until edges look done and a few air bubbles stay at the surface. Flip, cook until the color you like is reached. Top each (3 pancake) servings with 1 sliced banana just before serving. Refrigerate leftovers; To reheat, wrap in paper towel and microwave for seconds. Makes 4 5 Points+ or 5 SMPoints per serving Breakfast #2 (B2) (List Assumes 3 Days) Hearty Breakfast Banana Slice a medium banana in half lengthwise and place on plate. Mix together 1/2 cup fat free greek vanilla yogurt with 1 tsp. honey. Top banana with yogurt mixture. Crumble one Nature Valley Honey and Oats Granola Bar over top of yogurt. Makes 1 7 Points+ or 6 SMPoints per serving Note: Bars come in a 2 pack. Put extra bar in ziplock bag so it will stay fresh for next breakfast. Calories: Fat: 3.6 Carbs: 46.7 Fiber: 3.8 Protein: 14.7 Calories: 198 Fat: 2.8 Carbs: 26 Fiber: 4.2 Protein: 18.2 Lunch Lunch #1 (L1) (List Assumes 3 Days) Tuna and White Bean Salad (List Assumes 3 Days) Combine 1 (15 oz) can navy beans (drained and rinsed), one (2.6 ounce) pouch albacore tuna, and 2 medium tomatoes, chopped. In small bowl, whisk together 3 Tbsp. red wine vinegar, 1/2 tsp. dijon mustard, and 1.5 Tbsp. olive oil. Add dressing to bean/tuna mixture, stirring to coat. Can be refrigerated. Serve over 1 cup shredded iceberg lettuce. Makes 3 6 Points+ or 6 SMPoints per serving Tuna White Bean Salad 6 1 cup shredded iceberg lettuce 0 Total Points+/Lunch 6 Calories: Fat: 4.2 Carbs: 37.9 Fiber: 8.9 Protein: 17.2 Lunch #2 (L2) (List Assumes 4 Days) Honey Mustard Turkey Sandwich (List Assumes 4 Days) Mix together 1 Tbsp fat free plain greek yogurt with 2 tsp. light mayonnaise, 1 squirt honey and 1 Tbsp. dijon mustard. Top 1 lightly salted rice cake with mustard mixture, then 3 ounces lean deli turkey. Top with 1 small handful spinach leaves and 2 Tbsp. grated carrots. Makes 1 4 Points+ or 4 SMPoints per serving Honey Mustard Turkey Sandwich 4 1/2 cup grapes 0 Total Points+/Lunch 4 Calories: 182 Fat: 4.9 Carbs: 17 Fiber: 2.9 Protein: 19.7 Note: Due to Zero Point grapes in this lunch, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Desserts Baked Apples: Preheat oven to 350º. Pulse 1/4 cup old fashioned oats in blender or small food processor a few times just to break up a bit. Cut 2 large gala or granny smith apples in half and remove core and seeds with a small pairing knife or spoon. In a small bowl combine 2 Tbsp. melted light butter, 2 Tbsp. Splenda brown sugar, a pinch of cinnamon, 2 Tbsp. flour and the blended oats. Spoon mixture on top of the apple. Place on a cookie sheet and bake in the oven for 30 minutes. Top each half with 1 Tbsp. Cool Whip Free. Makes 4 4 Points+ or 5 SMPoints each Calories: 153 Fat: 6.2 Carbs: 26.5 Fiber: 3.4 Protein: 1.1 Pineapple Cupcakes: *Preheat oven per directions on cake mix box. Line cupcake pan(s) with 24 cupcake liners or use cooking spray. Combine oz box yellow sugar free cake mix, 1 egg white and 20 oz can crushed pineapple in juice (do not drain) in a large bowl. Mix on medium speed with electric mixer. Pour into cupcake tins about 2/3 full. Bake according to cake mix directions or until a toothpick inserted comes out clean. Set aside to cool. Just before serving, top each cupcake with 2 Tbsp. fat free whipped topping (like Cool Whip Free). Refrigerate cupcakes not eaten. Leave uneaten cupcakes unfrosted until ready to eat. Makes 24 3 Points+ or 5 SMPoints per serving Calories: 156 Fat: 3.2 Carbs: 29.3 Fiber: 0 Protein: 3.36 Dinner On Next Page 1/2

2 4/9/2016 Week49416 Dinner #1 (D1) Cauliflower and Sausage Week of 4/9 4/16 Dinner Freezer to Slow Cooker Meal: Slow Cooker Chicken and Potatoes Extra Meat Free Meal: Cheesy Rice and Bean Casserole Tossed Pear Salad: Whisk together 1/4 cup lemon juice, 1/2 teaspoon Spenda and 2 Tablespoons olive oil. Combine 4 cups spinach with 1 cup diced pear in a bowl and toss with dressing Makes 4 2 Points+or 2 SMPoints per serving. Calories: 86.5 Fat:.2 Carbs: 21.7 Protein: 1.7 Fiber: 4.4 Dinner #2 (D2) Cranberry Orange Melt Desperation Dinner Sliced Peppers: Slice 2 large green bell peppers. Makes 4 0 Points+ or 0 SMPoints per serving Calories: 37 Fat:.3 Carbs: 9 Protein: 1.6 Fiber: 1.2 Dinner #3 (D3): Cheesy Omelette Honeyed Fruit: In small bowl, whisk juice of one orange and 1 tablespoon of honey until honey dissolves. In large bowl, combine 1 small melon, and 1 cup unsweetened frozen (thawed) raspberries. Makes 4 (1.5 cup) 3 Points+ or 2 SMPoints per serving. Calories: 95.9 Fat:.6 Carbs: 24 Fiber: 4.5 Protein: 1.3 Dinner #4 (D4): Chicken Italiano Roasted Garlic Couscous: Prepare one package Roasted Garlic and Olive oil couscous according to package directions. Toss in 1/4 cup chopped parsley when fluffing. Calories: 100 Fat:.75 Carbs: 20 Fiber: 1 Protein: 4 Makes 6 (1/2 cup) 2 Points+ or 4 SMPoints per serving. Dinner #5 (D5): Chicken Baseballs Quick Veggie Slaw: Combine 1 (16 ounce) package broccoli slaw, 1 chopped red delicious apple, and 1 green onion, chopped in a large bowl. Combine 1/2 cup white vinegar, 1/4 cup apple juice, 1/3 cup Splenda, 1/3 teaspoon salt, and 1/4 teaspoon pepper, stirring well. Pour vinegar mixture over slaw mixture and toss. Serve immediately or cover and chill. Makes 6 (1.5 cup) 2 Points + or 2 SMPoints per serving Calories: 90 Fat:.2 Carbs: 22 Fiber: 2.1 Protein: 1 Dinner #6 (D6): Taco Lettuce Wraps Grapes: 4 cups grapes = 4 0 Points+ or 0 SMPoints each. Calories: 86.5 Fat:.2 Carbs 21.7 Protein: 1.7 Fiber: 4.4 Dinner #7 (D7): Hearty Ham and Rice Soup Refreshing Cucumber Salad: In a large bowl, combine 1/2 cup finely chopped orange or red bell pepper, 1/4 cup chopped fresh flat leaf parsley, 2 English cucumbers, thinly sliced (about 6 cups use slicer edge of box grater). Grate 1 teaspoon lemon rind on the fine side of the box grater or a microplane grater. You will probably have to scrape the zest from the inside of the grater. Combine lemon rind, 3 tablespoons fresh lemon juice, 1 tablespoon extra virgin olive oil, 1 1/2 teaspoons white vinegar, 1/2 teaspoon salt and 1/4 teaspoon freshly ground black pepper in a small bowl, stirring with a whisk. Pour 1/2

3 4/9/2016 cauliflowersausage Hearty Sausage and Cauliflower Comfort Food Lightened Up *Points+ Value: 9 SMPoints Value: 9 Calories: 348 Fat: 13.4 Carbs: 38.5 Fiber: 3 Protein: 19.2 Servings: 5 2 (4 ounce) links mild Italian turkey sausage (see tip above for rest of sausage) 3 cups small cauliflower florets 2 tablespoons extra virgin olive oil, divided 1/2 teaspoon salt, divided 5 garlic cloves, sliced 4 cups uncooked farfalle (bow tie pasta) 1/4 teaspoon ground red pepper 1/2 cup (2 ounces) grated fresh parmesan cheese 1/8 1/4 teaspoon freshly ground black pepper Preheat oven to 450. Pierce sausage several times with a knife. Combine sausage, cauliflower, and 1 tablespoon oil in a small roasting pan; toss. Sprinkle evenly with 1/4 teaspoon salt. Bake at 450 for 15 minutes. Add garlic to pan; toss. Bake an additional 5 minutes or until sausage is done. Let stand 5 minutes. Cut sausage crosswise into 1/4 inch thick slices. Cook pasta according to package directions, omitting salt and fat; drain, reserving 2 tablespoons pasta cooking water. Combine pasta, reserved cooking water, remaining 1 tablespoon oil, remaining 1/4 teaspoon salt, and crushed red pepper in a large bowl; toss. Add cauliflower mixture, sausage, and cheese; toss gently to combine. Sprinkle with black pepper. Picky Eater Tip: Give them their cauliflower and sausage before tossing it with the pasta. Serve pasta dressed in olive oil and parmesan cheese. Most picky eaters will devour turkey sausage cooked this way. The garlic adds just a subtle rich flavor. So cook the recipe as suggested on one roasting pan. And cook the remainder of the pack of sausage on a seperate roasting pan (I recommend tossing in more garlic slices). Freeze the extra sausage in individual portions for nights when there is no prayer they'll be eating what you eat. Cooking Tips: Don't overcook pasta since it will tend to cook a little more as you are combining everything. Pierce sausage casings with the tip of a knife before combining them with the cauliflower to ensure they retain their uniform shape as they cook. Garnish with chopped parsley. *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

4 4/9/2016 cranberryorangemeltl Cranberry Turkey Melts Desperation Dinner 15 Minutes or Less 6 Ingredients or Less Points+ Value: 7 SMPoints Value: 8 Calories: 276 Fat: 7.8 Carbs: 31 Fiber: 1.1 Protein: servings Ingredients 2 mini (8 inch) Boboli shells 1/2 cup cranberry sauce 1 teaspoon grated orange zest 1/2 pound thinly sliced deli turkey, cut into strips 2/3 cup (2.6 ounces) shredded Pepper Jack cheese Mix orange zest into cranberry sauce. Place Boboli on ungreased baking sheets. Spread evenly with cranberry orange zest mixture. Arrange turkey strips on top of sauce, and sprinkle with cheese. Bake at 450 for 8 to 10 minutes or until cheese melts. Cooking Tips: For extra ease, use thinly sliced deli turkey. Make sure the turkey is either room temperature or warmed slightly. Picky Eater Tips: Add extra cheese. The sweetness of the cranberry sauce offsets the heat. Shrinkingonabudget.com 1/2

5 4/9/2016 CheesyOmelette Cheesy Omelet Breakfast For Dinner *Points+ Value: 7 SMPoints Value: 8 Calories: 256 Fat: 19.7 Carbs: 1.8 Fiber:.1 Protein: 18.2 servings: 4 1/2 cup water 1 teaspoon dried sage 1/8 teaspoon ground red pepper 1/2 teaspoon salt 8 large eggs 2 large egg whites 2 tablespoon olive oil, divided 1/2 cup (2 ounces) shredded part skim mozzarella cheese, at room temperature Combine first 6 ingredients in a bowl, stirring gently with a whisk. You'll be doing this omelette in two different batches. Heat a inch nonstick skillet over medium high heat. Add 3 teaspoons oil to pan; swirl to coat. Add half of egg mixture to pan, and spread evenly in pan. Cook the egg mixture until edges begin to set (about 1 minute). Slide front edge of spatula between edge of omelet and pan. Gently lift edge of omelet, tilting pan to allow some uncooked egg mixture to come in contact with pan. Repeat procedure on opposite edge of omelet. Continue cooking until center is just set (about 2 minutes). Sprinkle half of cheese evenly over half of omelet. Loosen omelet with a spatula, and fold in half. Carefully slide omelet onto a plate. Repeat the procedure with remaining oil, egg mixture, and cheese. Cut into 4 servings. Serve immediately. Cooking Tips: Have sides ready since this needs to be served immediately. If omelette starts browning on bottom before center sets, just pop it under the broiler for 2 minutes. Picky Eater/Non Dieter Tips: Consider cutting the sage back to 1/2 teaspoon. Add extra cheese to their serving. Shrinkingonabudgetmealplan.com *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 4/9/2016 chickenitaliano Chicken Italiano Comfort Food Lightened Up *Points+ Value: 4 SMPoints Value: 4 Calories: 168 Fat: 3 Carbs: 5 Fiber: 1 Protein: 29 Servings: 4 2 teaspoons Mrs. Dash Garlic Herb or Original Seasoning Blend, divided 1 pound boneless skinless chicken breast halves 8 ounce can low sodium tomato sauce 1 teaspoon olive oil 1/2 cup shredded part skim mozzarella cheese 1/4 cup grated parmesan cheese 1/4 cup chopped fresh parsley non stick cooking spray 1 clove garlic, minced or pushed through garlic press 1/2 teaspoon dried italian seasoning In small saucepan, heat 1 teaspoon olive oil. Add garlic and saute on medium for 1 minute stirring constantly. Add tomato sauce and dried italian seasoning to saucepan. Reduce heat to low and simmer uncovered, 5 minutes, then turn to warm. Spray broiler pan with non stick cooking spray. Portion chicken breasts into 4 ounce portions. If portions are uneven thickness, put thicker pieces in ziplock bag and pound lightly to achieve even thickness. Place chicken breasts on broiler pan and sprinkle each with 1/4 teaspoon Mrs. Dash. Broil 3 to 4 minutes. Turn chicken over and repeat seasoning with another 1/4 teaspoon Mrs. Dash on each breast. Broil another 2 3 minutes or until chicken is done. Sprinkle cheeses evenly over chicken. Broil 30 seconds or just until cheese is melted. Spoon sauce evenly over each chicken breast. Sprinkle with parsley. Cooking Tips: Pounding the chicken makes for a more tender, evenly cooked breast.:if skipping this step, you'll need to add a minute or so to the cook time. Picky Eater/Non Dieter Tips: Skip the tomato sauce if they're not a fan of it. And go light with the Mrs. Dash on their portion. Shrinkingonabudgetmealplan.com *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

7 4/9/2016 chickenbaseballcups Plan Ahead/Double Duty: Use extra chicken you cooked on Chicken Italiano night Chicken Baseballs Kid's Choice Points+ Value: 7 SMPoints Value: 9 Serving Size : 4 Calories: 286 Fat: 7.3 Carbs: 33.5 Fiber: 2.5 Protein: 21.3 Ingredients 3 ounces reduced fat cream cheese softened 1/4 teaspoon salt 1/4 teaspoon pepper 2 tablespoons finely chopped onions 1/8 teaspoon dried basil or italian seasoning 2 cups diced cooked chicken breast (use reserved chicken from Chicken Italiano see above) 8 ounces reduced fat crescent rolls 2 tablespoons 1% milk Directions Put cream cheese, salt, pepper, milk, and onion in bowl and microwave for 15 seconds or until cream cheese is softened enough to stir. Mix in chicken. Separate crescent roll dough into four rectangles and seal perforations by lightly pressing. Spoon 1/2 cup mixture into center of each. Pull opposite corners of dough to center and seal sprinkle each "baseball" with bread crumbs and place on ungreased cookie sheet. Bake at 350 for 20 minutes or until lightly browned. Cooking Tips: It won't seem like there is enough sauce, but there is. Picky Eater Tips: Kids love this! For the ultra picky, make their "baseball" with just chicken and cheese. Shrinkingonabudget.com 1/1

8 4/9/2016 Tacolettucewraps Taco Lettuce Wraps Fake Out/Take Out Meal In One Pot NOTE: This was photographed using avocado dices as an additional topping. We felt the flavor was not enhanced enough to add the extra Point+ the avocados added. *Points+ Value: 6 SMPoints Value: 7 Calories: 252 Fat: 12.1 Carbs: 10.2 Fiber: 1.3 Protein: 20 Servings: 6 1 Tablespoon olive oil 3/4 cup frozen (thawed) chopped yellow onion 1 pound 90% lean cooked ground beef from Cheeseburger Soup 2 cloves garlic Salt and freshly ground black pepper 1 Tablespoon chili powder 1 teaspoon ground cumin 1/2 cup tomato sauce 1/2 cup 98% fat free chicken broth Romaine lettuce leaves (doubled up) for serving 3/4 cup shredded 2% cheddar cheese 3/4 cup diced Roma tomatoes 1/3 cup diced red onion Cut romaine leaves into desired sizes for (6) tacos, then double up (for stability). Heat olive oil in a non stick skillet over medium high heat. Add onion and saute 2 minutes. Add garlic and cook for another 2 minutes. Add cooked ground beef, chili powder, cumin, tomato sauce and chicken broth. Reduce to a simmer and cook about 5 minutes until sauce has reduced and beef is heated through. Evenly distribute taco meat on 6 lettuce "tacos". Top each taco with 2 Tablespoons cheddar cheese, 2 Tablespoons tomatoes, and 1 Tablespoon red onion. Cooking Tips: Look at recipe image for rough size of lettuce leaves. If leaves are large, cut in half horizontally to make the "doubled up" taco. Picky Eater Tips: Serve their taco meat open faced on a bagel thin. Toast the bagel thin, add taco meat and 3 Tablespoons shredded cheddar. Microwave for seconds or until cheese is melted. Shrinkingonabudgetmealplan.com *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 4/9/2016 HeartyHamandRiceSoup Hearty Ham and Rice Soup Slow Cooker Points+ Value: 5 SMPoints Value: 7 Calories: 186 Fat:1.5 Carbs: 30 Fiber: 4.5 Protein: 15 Servings: 4 4 cups water (2) 14 ounce cans reduced sodium chicken broth 1 cup chopped celery (2 stalks) 1 cup diced deli ham (about 5 ounces) ask deli counter to slice in a chunk 3/4 cup uncooked wild rice, rinsed and drained 1 medium onion, cut into thin wedges 1 1/2 teaspoons dried thyme, crushed 1 1/2 cups chopped red sweet pepper (2 medium) 4 cups fresh spinach cut into ribbons (roll into a tube and slice) In a 4 to 5 quart slow cooker, combine the water, broth, celery, ham, uncooked wild rice, onion, and thyme. Cover and cook on low heat setting for 6 to 7 hours or on high heat setting for 3 to 3 1/2 hours. After cooking for this amount of time, open lid and stir in sweet pepper. If you have been using the low heat setting on the slow cooker, crank to high heat setting. Cover and cook for 30 minutes more. When ready to serve, stir in spinach. Serve immediately after stirring in spinach. Cooking Tips: Make sure you buy wild rice. It will be in a small bag and will be small pieces of dark brown rice. This is NOT long grain and wild rice blend. The result will be a chewy rice that holds up well in the slow cooker. If necessary, turn the heat back down to low after following the directions above. Add spinach ONLY when you are ready to serve. Picky Eater Tips: You can save out some ham before putting it into the slow cooker and serve it with their favorite sides. OR you can scoop out their serving of soup before adding the spinach. And serve them a spinach salad as a side. Shrinkingonabudgetmeal.com *NOTE: Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus are trademarks of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting. This site is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this site for accuracy or suitability for WW members. 1/2

10 4/9/2016 slowcookerchickenandpotatoespriority Slow Cooker Chicken and Potatoes Slow Cooker *Points+ Value: 5 SMPoints Value: 7 Calories: 229 Fat: 4.9 Carbs: 20.7 Fiber: 3.2 Protein: 21.7 Servings: 6 1 3/4 cups sliced vidalia or spanish onion Cooking spray 2 cups baby carrots 6 small round red potatoes (about 1 pound), cut into 1/4 inch slices 1 cup 98% fat free, lower sodium chicken broth 1/3 teaspoon dried thyme 2 teaspoons minced garlic 3/4 teaspoon salt, divided 2 teaspoons Mrs. Dash Original or Garlic and Herb 1/2 teaspoon freshly ground black pepper, divided *6 (6 ounce) bone in chicken thighs, skinned 1 teaspoon olive oil To Freeze: Label 1 gallon freezer bag with recipe name and cooking time. Put all ingredients but olive oil in the freezer bag,. When ready to cook: Try to remember to let the bag thaw in the refrigerator for 24 hours. If you forget, run under cold water in closed sink for 5 6 minutes (obviously with bag sealed). To Serve: Place bag ingredients ingredients in slow cooker. Cover and cook on LOW for 5 6 hours or until chicken is done and vegetables are tender. Cooking Tips: If you can't find bone in skinless, chicken thighs are easy to skin the skin literally peels right off. If you are using a smaller slow cooker, cook for an hour or two longer. Once cooked, you can switch the slow cooker to "Warm" and hold for up to an hour. This is a super easy, no fail dish. Picky Eater/Non Dieter Tips: This is a very kid friendly dish since they can pick and choose what vegetables they want. The chicken is very mildly flavored. Shrinkingonabudgetmealplan.com *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 4/9/2016 cheesyriceandbeancasserolep Cheesy Rice and Bean Casserole Meat Free But Delicious *Points+ Value: 6 SMPoints: 8 Calories: 252 Fat: 5.3 Carbs: 34.3 Fiber: 6.6 Protein: 11.4 Servings: 6 3/4 cup(s) reduced fat sour cream 1/4 teaspoon chili powder 1/4 teaspoon table salt 1/8 teaspoon black pepper 2 Tablespoon uncooked green onions(s), chopped (dark green part only) 3/4 cup 2% sharp cheddar cheese (divided) 1 cup(s) frozen yellow corn, thawed 1/2 cup canned green chili peppers, chopped, mild or hot 15 ounces canned pinto beans, rinsed and drained 2 bag boil in bag brown rice Preheat oven to 350ºF. Coat a 2 quart glass baking dish with cooking spray. Cook 2 bags of boil in bag rice according to package directions. You'll be using 2 cups of this rice for the casserole. In a large bowl, combine corn, chilies, beans, 2 cups of the rice, 3/4 cup of cheese, sour cream, chili powder, salt and pepper; stir in green onions. Spoon mixture into prepared baking dish and bake for 30 minutes. Remove from oven and sprinkle with remaining 1/4 cup of cheese. Return to oven and bake until cheese melts and casserole is slightly bubbly, about 10 minutes more. Let stand for 5 minutes to firm up before slicing into 6 pieces. Cooking Tips: Don't skip the step of letting the casserole rest for 5 minutes. Other than that, this casserole is a "no brainer". Picky Eater/Non Dieter Tips: Cook some extra rice and serve them just cheesy rice. But have them at least try the casserole. This is a cheesy kid favorite. Add some extra cheese and sour cream to theirs. Shrinkingonabudgetmealplan.com *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