Week of 3/30-4/6. Snack Ideas. Breakfast. Lunch. Desserts 3/30/13 BLSD Snack #2 (S2) Breakfast #2 (B2) Breakfast #1 (B1)

Transcription

1 3/30/13 BLSD Week of 3/30-4/6 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 suitability for WW members. See bottom of Meal Plan for more detail. Snack Ideas Snack #1 (S1) List Assumes 4 Days Strawberry English Muffin Top 1/2 a light english muffin 2 tsp raspberry or strawberry jam, 1 tablespoon reduced fat cream cheese and 1/4 cup sliced strawberries. Makes 1 3 Points+ per serving Calories: 165 Fat: 2.85 Carbs: 21.1 Protein: 4.1 Fiber: 3.5 Snack #2 (S2) List Assumes 3 Days Blueberries and Lemon Cream Using a fork, break up 4 ounces reduced-fat cream cheese, (Neufcha Drain off any liquid from 3/4 cup low-fat vanilla yogurt; add yogurt to tsp. honey. Using an electric mixer, beat at high speed until light and grated lemon zest. Layer the lemon cream and 2 cups fresh blueberr making these one at a time, assemble just before eating. Lemon cre up to 4 days. Makes 1 4 Points+ per serving Calories: 156 Fat: 7 Carbs: 19 Protein: 6 Fiber: 2 Breakfast Breakfast #1 (B1) Breakfast Cookies List Assumes 4 Days *Preheat oven to 375 degrees. Chop 2 Tbsp. Craisins into small pieces. Set aside. Grind 1/4 cup Fiber One Original cereal to a breadcrumb-like consistency in a blender or food processor..in a mixing bowl, add ground Fiber one, 1/2 cup regular oats (not instant), 6 tbsp. flour, 1/4 cup Splenda No Calorie Sweetener (granulated), 1/2 tsp. baking powder, 1/2 tsp. cinnamon and 1/8 tsp. salt. Mix well. *In a seperate bowl, add 1/3 cup baby pureed peaches, 1/4 cup canned pure pumpkin and 1/4 cup Egg Beaters. Mix well. Add liquid mixture to the dry ingredients, and stir until completely blended. Slowly sprinkle chopped Craisins into the batter, making sure they don't all stick together. Spray a large baking pan with nonstick spray, and spoon batter into 4 evenly spaced circles. Spread batter out a bit with the back of a spoon. Place pan in the oven for minutes (until tops of the treats are just slightly crispy). Remove pan from the oven and allow to cool slightly. Makes 4 4 Points+ per serving. Breakfast Cookie 4 banana 0 Total Points+/Meal 4 Calories: 234 Fat: 1.5 Carbs: 53.5 Protein: 6 Fiber: 12 Note: Due to Zero Point banana in this breakfast, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Breakfast #2 (B2) Denver Scramble List Assumes 3 Days Spray a large microwave-safe mug with nonstick spray. Add 1/4 cup and 2 tbsp. chopped onion and microwave until softened, 1-2 minu from veggies. Add 1/2 cup Egg Beaters and microwave for 1 minute. 97 to 98% fat-free ham, chopped and 2 Tbsp. Shredded 2% reduce lightly stir. Microwave until scramble is just set, an additional Makes 1 5 Points+ per serving Denver Omelette 5 small orange 0 Total Points+/Meal 5 Makes 1 5 Points+ per serving Calories: 242 Fat: 2.5 Carbs: 22 Protein: 22.5 Fiber: 1. Note: Due to Zero Point orange in this breakfast, Points+ for might reflect a higher PointsPlus value than tota Lunch Lunch #1 (L1) List Assumes 3 Days Lunch #2 (L2) List Assumes 4 Days English Muffin Pizza Cut 8 slices turkey pepperoni in quarters. Preheat the oven to 375 degrees F. Split 1 light English muffin in half. Place cut side up onto a baking sheet. Spoon 2 Tbsp. canned tomato sauce on top of each. Top each with ¼ cup lowfat mozzarella cheese and evenly distribute turkey pepperoni slices on top. Bake for 10 minutes in the preheated oven, or until the cheese is melted and browned on the edges Makes 1 5 Points+ per serving English Muffin Pizza 5 1 cup baby carrots 0 Total Points+/Lunch 5 Calories: 237 Fat: 3 Carbs: 35.6 Protein: 11.3 Fiber: 8.1 Note: Due to Zero Point carrots in this lunch, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Pasta Salad *Cook 2 cups uncooked Barilla Plus rotini pasta in a medium pot pe about 8 minutes. Drain and transfer to a large bowl. Bring a large s spray to medium-high heat. Cook 1 cup chopped zucchini and 1 cu softened, about 6 minutes. Transfer to the large bowl with the pasta *Whisk together 2 Tbsp. olive oil, 1 teaspoon dijon mustard and 1/4 bowl. Add 1 cup chopped cucumber, 1 cup cherry tomatoes, halved peppers packed in water, drained and chopped,4 tbsp. blue chees olives. Toss with dressing. Cover and refrigerate until chilled, at lea Makes 4 8 Points Plus per serving Calories: 315 Fat: 5 Carbs: 45 Protein: 23.5 Fiber: 5 Desserts Haystacks: Melt 1 (1.5 oz.) Hershey's Milk Chocolate Bar and 1 Tbsp. reduced fat peanut butter, smooth or chunky in microwave until smooth, at 30-second intervals. Be care Stir chocolate and peanut butter mixture. Add 1 Cup Fiber One Original Cereal and gently toss till coated. Drop onto wax paper, making 6 stacks. Refrigerate until chocolate h Note: Those with peanut allergies can substitute other nut butter or even just leave it out. Makes 6 2 Points+ each. Calories: 74 Fat: 3.8 Carbs:13.1 Protein: 1.9 Fiber: 5.1 Key Lime Pie: In a large bowl, dissolve 1 (1/16 ounce) package sugar-free lime gelatin in 1/4 cup boiling water. Stir in 12 ounces nonfat key lime pie yogurt with wire whisk. fat-free whipped topping with wooden spoon. Spread mixture in 1 reduced fat graham cracker crust. Refrigerate for at least 2 hours. Makes 8 5 Points+ each. Calories: 194 Fat: 3 Carbs: 33 Protein: 0 Fiber: 3 Dinner On Next Page 1/2

2 3/30/13 Week33046 Week of 3/30-4/6 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. Dinner #1 (D1) Double Duty/Plan Ahead Dinner Cheesy Salsa Chicken Black Bean and Rice Salad: Use 1 bag of boil-in-bag brown rice to prepare 2 cups cooked rice. In bowl, whisk 1/8 cup lime juice with 2 Tbsp. olive oil. Add rice, 1 (15-ounce) reduced sodium black beans, drained and rinsed, and 1/4 cup chopped parsley. Toss to combine. Makes 4 6 Points+ per serving Calories: 259 Fat:.8 Carbs: 51.6 Fiber: 5.9 Protein: 11.9 Snow Peas: Place (2) 6 ounce packages frozen snow peas in a microwave-safe bowl. Microwave at high 3-4 minutes or until desired degree of tender. Makes 4 0 Points+ per serving Calories: 36 Fat:.2 Carbs: 6.4 Fiber: 2.2 Protein: 2.3 Dinner #2 (D2) Double Duty/Plan Ahead Desperation Dinner Mexican White Bean and Chicken Soup 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 cider vinegar, 1/4 cup apple juice, 1/3 cup sugar, 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 + per serving Calories: 90 Fat:.2 Carbs: 22 Fiber: 2.1 Protein: 1 Dinner #3 (D3): Blue Cheese and Beef Quesadillas Cherry Tomatoes: Heat 1 teaspoon olive oil in a large non-stick skillet over medium heat. Add 1 pint cherry tomatoes, 1 teaspoon dried italian seasoning, 1/4 teaspoon salt and 1/8 teaspoon black pepper to skillet. Cook, shaking skillet occasionally, until tomatoes are blistered and shiny (about 5 minutes) Sprinkle with 1/4 cup chopped parsley Makes 4 1 Points+ per serving Calories: 38 Fat: 2 Carbs: 6 Fiber: 2 Protein: 1 Sliced Pears: Slice 4 medium pears. Makes (4) generous cup 0 Points+ per serving. Calories: 80.5 Fat:.2 Carbs: 21.1 Fiber: 4.3 Protein:.5 Note: Due to Zero Point pears, Points+ formula using nutritionals might reflect a higher Points+ value than total listed. Dinner #4 (D4): Lemony Tilapia Roasted Cauliflower: Thaw 6 cups frozen (thawed) cauliflower florets in refrigerator the night before you plan to use. Preheat oven to 450 F. Combine 3 cloves chopped garlic, 1/4 cup olive oil, ½ teaspoon each kosher salt and pepper, juice of 1/4 lemon and toss so all cauliflower florets are well coated Place in a large shallow roasting pan and place in the center of the oven. Roast for about minutes, turning florets occasionally so they are evenly cooked. Remove from oven and with additional salt and pepper if needed. Makes 6 3 Points+ per serving. Calories: 126 Fat: 10.5 Carbs: 5.9 Fiber: 2.5 Protein: 2.8 Steamed Green Beans: Put 1 (12 oz) package frozen green beans in 2 quart microwaveable casserole and cook according to microwave package directions. Drain green beans. In same dish combine 1 Tablespoons olive oil and 2 Tablespoons lemon juice. Return drained green beans to dish and toss. Salt and pepper to taste. Makes 4 2 Points+ per serving. Calories: 57 Fat: 3.5 Carbs: 6.6 Protein: 1.6 Fiber: 2.9 Dinner #5 (D5): Salisbury Steak Olive Oil and Lemon Smashed Potatoes: Take two pounds (washed/scrubbed) Yukon Gold potatoes, prick them with a fork and place them inside a slow cooker with 1/4 cup chicken broth. Cover the slow cooker and cook on low for 5-6 hours or until they are tender. With potato masher, coarsely mash potatoes (you can do this in slow cooker). With large spoon, mix in 1 1/2 Tablespoons olive oil, 2 teaspoons grated lemon rind, 1/2 teaspoons each, salt and pepper. Makes 6 4 Points+ per serving Calories: 156 Fat: 3 Carbs: 27 Fiber: 2 Protein: 4 Italian dressing: Combine 3 Tbsp red wine vinegar, 2 Tbsp olive oil, 2 tsp honey, 2 tsp Dijon mustard. Whisk or shake well. Toss with 6 cup(s) torn romaine lettuce, 2 Tbsp. blue cheese and 1/2 cup shredded carrots. Makes 4 generous 2 Points+ per serving Calories: 81 Fat: 5.6 Carbs: 4.6 Protein:3.9 Fiber:1.6 Dinner #6 (D6): Pork Chops with Creamy Mustard Sauce Parslied Potatoes: Scrub and either half (if small) or quarter 1 pound red potatoes and place in microwave safe dish. Add 2 Tablespoons water and cover. Microwave on high 8-10 minutes or until tender. Immediately toss with 4 teaspoons olive oil, 1/2 cup finely chopped parsley,1/2 teaspoon garlic powder, and 1/2 teaspoon salt and peppe Makes 4 3 Points+ per serving. Calories: 106 Fat: 2.3 Carbs: 18.9 Fiber: 2.1 Protein: 2.5 Skillet Zucchini: Coat a large nonstick skillet with non stick cooking spray and 3 teaspoons butter. Add 1 teaspoon minced garlic and saute one minute. Add 2 medium zucchini, sliced and halved. Sprinkle with 1 teaspoon Mrs. Dash Garlic and Herb seasoning. Cook until zucchini is tender, stirring occasionally. Makes 4 1 Points+ per serving. Calories: 52 Fat: 1.5 Carbs: 2.3 Protein: 1.3 Fiber:.3 Dinner #7 (D7): Tortellini with Spinach and Tomatoes Orange Wedges: 4 large oranges cut into wedges = 4 0 Points+ each. Calories: 86.5 Fat:.2 Carbs 21.7 Protein: 1.7 Fiber: 4.4 shrinkingonabudgetmealplan.com/mealplans/week33046.html 1/1

3 3/30/13 GroceryList33046 Shrinking On A Budget Grocery List Week of 3/30-4/6 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 honey (S2) (6 tbsp. flour) (1/4 cup) Splenda baking powder cinnamon non stick cooking spray (B1)(B2)(D2) olive oil (L2)(D1)(D3)(D4)(D5)(D7) dijon mustard (L2)(D5)(D6) red wine vinegar (L2)(D5) sugar (D2) garlic powder (D6) butter (light or regular)(d4)(d6) Mrs. Dash Garlic and Herb or Original (D4)(D6) balsamic vinegar (D3) Worcestershire sauce (D5) crushed red pepper or ground red pepper (D7) dried basil (D7) (1/2 cup) frozen chopped onion (B2) (8 ounce) container fat-free whipped topping (DES2) (2) 6 ounce packages frozen snow peas (D1) 6 cups frozen cauliflower florets (D4) (12 oz) package frozen green beans (D4) (we use just about every week) (2 Tbsp) dried cranberries (Craisins)(B1)(MAH) small package sugar-free lime gelatin (DES2) 1 reduced fat graham cracker crust (DES2) dry breadcrumbs (MAH) Fiber One Original Cereal (B1)(DES1) (1/2 cup) rolled oats (B1)(MAH) (1/4 cup) pure pumpkin (B1) (1/3 cup) baby pureed peaches (baby food) (B1) small can no salt added tomato sauce (L1) 1/2 cup roasted red peppers packed in water (L2) small can sliced black olives (L2) (15-ounce) reduced sodium black beans (D1) 3 (14-ounce) cans fat-free, less-sodium chicken broth (D2)(D5)(D6)(D7) 1 (16-ounce) can cannellini beans (D2) (1/2 cup) green salsa (D2) 3 tablespoons tomato paste (D5) (10 1/2-ounce) can condensed French onion soup (D5) 2 cups uncooked Barilla Plus rotini pasta (L2) 1 bag of boil-in-bag brown rice (D1) 1 (1.5 oz.) Hershey's Milk Chocolate Bar (DES1) (1/4 cup) apple juice (D2) pint strawberries (S1) lemon (S2) (2 cups) blueberries (S2) green bell pepper (B2) (7) oranges (B2)(D7) (4) bananas (B1) (3 cups) baby carrots (L1) (4) zucchini (L2)(D6) (2) red onion (L2)(D3) large cucumber (L2) (3 pints) cherry tomatoes (L2)(D3)(D7) (1/8 cup) lime juice (like Sicilia bulb)(d1) 1 (16 ounce) package broccoli slaw (D2) (1) red delicious apple (D2) green onions (D2) (4) pears (D3) (2 bunches) parsley (D1)(D2)(D3)(D4)(D5)(D6) garlic (D4)(D6)(D7) (1/4 cup) lemon juice (D4)(ok to use bulb)(mah) (1) lemon - for zest (D5) (2 pounds) Yukon Gold potatoes (D5) head romaine lettuce (D5) 1 pound red potatoes (D6) (6-ounce) fresh spinach (D7) Light English muffins (S1)(L1) 4 (8-inch) fat-free flour tortillas (D3) no sugar added raspberry or strawberry jam (S1)(MAH) reduced fat peanut butter (DES1)(MAH) 12 ounces salsa (D1) (2) packages of reduced sodium taco seasoning mix (D1)(D2) 8 ounces reduced fat cream cheese (S1)(S2) (3/4 cup) low fat vanilla yogurt (S2) (1 1/4 cup) Egg Beaters (B1)(B2)(D5) (1.5 cups) 2% cheddar cheese (B2)(D1) (3/4 cup) shredded part skim mozzarella (L1) (6 Tbsp) blue cheese (L2)(D3)(D5) 12 ounces nonfat key lime pie yogurt (DES2) (5 Tbsp) reduced fat sour cream (MAH) (D1)(D2) 1/3 cup fat free half and half (D6) (9-ounce) package fresh three-cheese tortellini (D7) 1 oz. (about 2 slices) 97 to 98% fat-free ham (B2) (24 slices) turkey pepperoni (L1) (36 ounces) boneless skinless chicken breasts (D1)(D2) (1/2 pound) thinly sliced low-sodium deli roast beef (D3) 6 (6 oz each) tilapia filets (D4) 3/4 pound ground turkey breast (D5) 3/4 pound ground round (D5) (1 pound) center loin pork chops (D6) shrinkingonabudgetmealplan.com/grocerylist33046.html 1/1

4 3/30/13 salsachicken2 Double Duty/Plan Ahead: Cook an extra pound of chicken to use for Mexican Chicken and White Bean Soup another night. Just sit it on top of this chicken in the slow cooker. Cheesy Salsa Chicken Slow Cooker Chicken Double Duty/Plan Ahead *Points+ Value: 7 Calories: Fat: 9.8 Carbs: 5.5 Fiber: 1 Protein: 39.1 Servings: 4 12 ounces salsa (4) 5 ounce boneless skinless chicken breasts (plus another pound of chicken for Mexican Chicken and White Bean Soup) 1 package of reduced sodium taco seasoning mix 1 cup shredded 2% cheddar cheese 2 Tablespoons plus 2 teaspoons reduced fat sour cream Directions Place all ingredients in a slower cooker on low for 5 to 6 hours. If making extra chicken for Mexican Chicken and White Bean Soup, place the extra pound of chicken on top of chicken in salsa. It doesn't need to be sitting in salsa, but it is fine if it is. Remove the 4 breast pieces you'll be using for dinner tonight. Spoon salsa "sauce" over chicken and top each serving with 1/4 cup cheese and 2 teaspoons reduced fat sour cream. Remove portion you'll be reserving and allow to cool slightly before refrigerating. Cooking Tips: I have a 6 quart slow cooker and 5 hours is more than plenty of time in mine - even for the larger chicken breasts. I highly recommend cutting the breasts into 5 ounce portions before putting them in slow cooker. That way all sides of each portion will be cooking directly in the salsa. Picky Eater/Non-Dieter Tips: Rinse off their portion or serve topped with extra cheese and sour cream. *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. shrinkingonabudgetmealplan.com/mprecipes/salsachicken2.html 1/1

5 3/30/13 mexicanwhitebeanandchickensoup Double Duty/Plan Ahead: Use extra chicken you cooked on Cheesy Salsa Chicken night to make this dinner Superfast. Mexican White Bean and Chicken Soup Double Duty/Plan Ahead Comfort Food Lightened Up *Points+ Value: 4 Calories: 184 Fat: 5 Carbs: 8.9 Fiber: 1.8 Protein: 20 Servings: 6 2 cups cooked chicken breast (from Cheesy Salsa Chicken) 1 tablespoon 40%-less-sodium taco seasoning Cooking spray 2 (14-ounce) cans fat-free, less-sodium chicken broth 1 (16-ounce) can cannellini beans or other white beans, rinsed and drained 1/2 cup green salsa 3 Tbsp. reduced fat sour cream 1/4 cup chopped fresh parsley Shred chicken. Combine chicken and taco seasoning; toss well to coat. Heat a large saucepan over medium-high heat. Coat pan with cooking spray. Add chicken; sauté 2 minutes or until chicken is lightly browned. Add broth, scraping pan to loosen browned bits. Place beans in a small bowl; mash until only a few whole beans remain. Add beans and salsa to pan, stirring well. Bring to a boil. Reduce heat; simmer 10 minutes or until slightly thick. Top each serving with 2 teaspoons sour cream and parsley. Cooking Tips: This is just a no-fail crazy quick meal if you have reserved chicken from Cheesy Salsa Chicken night. Don't skip the step of mashing the beans. I find using a potato masher the quickest way. Picky Eater/Non-Dieter Tips: Reserve some of the Salsa Chicken and just serve this to them topped with cheese and sour cream. Have them at least try this soup. The taco seasoning makes it surprisingly kid friendly. *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. shrinkingonabudgetmealplan.com/mprecipes/mexicanwhitebeanandchickensoup.html 1/1

6 3/30/13 Bluecheeseandbeefquesadilla Blue Cheese and Beef Quesadillas 5 Ingredients or Less 20 Minutes or Less *Points+ Value: 6 Calories: 236 Fat: 4 Carbs: 27.9 Fiber: 2.3 Protein: 20.3 Servings: 4 1/3 cup thinly sliced red onion 4 (8-inch) fat-free flour tortillas 1/2 pound thinly sliced low-sodium deli roast beef 2 tablespoons crumbled blue cheese 4 tablespoons balsamic vinegar Put balsamic vinegar in a deep microwave safe coffee mug. Heat at 50% power for 2 minutes. Check to see if vinegar has reduced to a thicker glaze-like consistency. Continue microwaving at 50% power for 30 second intervals until vinegar thickens (time will vary depending on microwave). Set aside glaze. Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Add onion; sauté 3 to 4 minutes or until tender and lightly browned. Remove from heat. Top half of each tortilla evenly with beef, onion, and cheese. Fold tortillas in half. Return pan to heat. Coat pan and both sides of quesadillas evenly with cooking spray. Place 2 quesadillas in pan; cook 2 to 3 minutes on each side or until browned. Repeat procedure with remaining quesadillas. Cut each quesadilla into 4 wedges; drizzle with 1 teaspoon of the balsamic glaze. Cooking Tips: Make sure you use a deep mug for the vinegar and use only 50% power (or it will splatter and burn). With most microwaves you should have a glaze consistency within 3 minutes, but check it after 2 minutes. Picky Eater/Non-Dieter Tips: They may not go for the blue cheese and onions. Make their quesadilla with shredded cheddar instead of blue cheese and skip the onions on theirs. *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. shrinkingonabudgetmealplan.com/mprecipes/bluecheeseandbeefquesadilla.html 1/1

7 3/30/13 lemonytilapia Lemony Tilapia Easy Gourmet 20 Minutes or Less *Points+ Value: 5 Calories: 202 Fat: 7.1 Carbs: 1 Fiber: 0 Protein: 33.5 Servings: 6 6 (6 oz each) tilapia filets 4 cloves garlic, minced or put through garlic press 2 Tbsp butter 4 Tbsp fresh lemon juice 4 Tbsp. fresh parsley 1 Tablespoon Mrs. Dash Original or Garlic and Herb salt and pepper cooking spray Preheat oven to 450. Melt butter on a low flame in a small sauce pan. Add garlic and saute on low for about 1 minute. Add the lemon juice and turn off the heat. Coat the bottom of a baking dish lightly with cooking spray. If possible, use a dish sized so that there isn't a lot of extra room around the fish (alright it they touch a bit). Place the fish in dish and pour the lemon butter mixture on the fish. Season with the salt, pepper and Mrs. Dash. Top with 1/2 of the fresh parsley. Bake at 450 until cooked, about minutes or until starting to get flaky. Garnish with the remaining parsley. Cooking Tips: Make sure you only saute the garlic for a minute. It will continue cooking a bit while on the fish and you don't want it to burn and get bitter. Check the fish after 12 minutes. If it is beginning to flake and is opaque, pull it out. Picky Eater/Non-Dieter Tips: If your kids will eat fish, top theirs with just butter, salt and pepper. Throw on some parmesan cheese if you have it handy. But this is a mild fish prepared in a subtle way. So they might surprise you. *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. shrinkingonabudgetmealplan.com/mprecipes/lemonytilapia.html 1/1

8 3/30/13 SaliburySteak Double Duty/Plan Ahead: You will probably have a bit of turkey and ground beef left.. Go ahead and make up some patties to have in the freezer for nights when your kids aren't "feeling" what you're making. Salisbury Steak Quick Comfort Food Lightened Up Kid's Choice 20 Minutes or Less *Points+ Value: 5 Calories: 210 Fat: 5.9 Carbs: 10 Fiber:.9 Protein: 27.4 Servings: 6 3/4 pound ground turkey breast 3/4 pound ground round 1/3 cup dry breadcrumbs 4 Tbsp. Egg Beaters Cooking spray 3/4 cup water 3 tablespoons tomato paste 2 tablespoons red wine (optional) 1 1/2 teaspoons Worcestershire sauce 1/4 teaspoon freshly ground black pepper 1 (10 1/2-ounce) can condensed French onion soup Combine turkey, ground round, breadcrumbs and Egg Beaters until just mixed. Divide meat mixture into 6 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add patties; cook 6 minutes or until browned, turning after 3 minutes. Remove patties from pan; keep warm. Stir in water and remaining ingredients. Bring to a boil; add patties. Cover, reduce heat, and simmer 10 minutes. Uncover and cook until liquid mixture is reduced to 3/4 cup (about 10 minutes). Cooking Tips: The wine is completely optional. Use only if you have it around. You could also use sherry. Once liquid is reduced, you can turn the eye to its lowest setting and let sit for minutes while you get the rest of dinner on the table. Picky Eater/Non-Dieter Tips: This is super kid friendly. If you don't feel they will go for the sauce, just don't put extra sauce on theirs. You can even rinse off their steak patty. I recommend in the Double Duty notes to go ahead and make up extra patties if you have leftover turkey and ground round. You can stick leftovers in the freezer for nights when they don't like what you're having for dinner. *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. shrinkingonabudgetmealplan.com/mprecipes/saliburysteak.html 1/1

9 3/30/13 Porkchopswithcreamymustard Pork Chops with Creamy Mustard Sauce Company Worthy 20 Minutes or Less 6 Ingredients or Less *Points+ Value: 5 Servings: 4 Calories: 201 Fat: 9 Carbs: 2.7 Fiber:.1 Protein: pound center loin pork chops ½ teaspoon salt ¼ teaspoon black pepper Nonstick spray 1/3 cup fat free chicken broth 1½ tablespoons Dijon mustard 1/3 cup fat free half and half Trim fat from chops. Sprinkle both sides of chops evenly with salt and pepper. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add chops to skillet, and cook 3-4 minutes on each side or until browned and still just every so slightly pink in middle. Remove chops from skillet, and cover with foil to keep warm. Add broth to skillet, stirring to loosen browned bits. Whisk together mustard and half and half; add to skillet. Reduce heat and simmer 7 minutes or until sauce is thickened slightly. Spoon sauce over chops. Cooking Tips: Chops will continue to cook a bit while covered in the foil. So barely undercook to allow for this. As with most super quick meals, have your sides ready to go before you start the pork chops. Picky Eater/Non-Dieter Tips: Serve the picky eater's portion without the mustard sauce. Make sure to provide their favorite dipping condiment or sauce. *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. shrinkingonabudgetmealplan.com/mprecipes/porkchopswithcreamymustard.html 1/1

10 3/30/13 Tortelliniwithspinachandtomato Tortellini with Spinach and Tomato 20 Minutes or Less *Points+ Value: 7 Calories: 254 Fat: 7.4 Carbs: 34.8 Fiber: 2.8 Protein: 11.6 Servings: 4 (1/2 cups each) 1 (9-ounce) package fresh three-cheese tortellini 2 teaspoons olive oil 2 teaspoons minced garlic 1/4 to 3/4 teaspoon crushed red pepper (or 1/8-1/4 teaspoon ground red pepper) 2 cups cherry tomatoes, halved 1/4 cup fat-free, less-sodium chicken broth 2 teaspoons dried basil 1/4 teaspoon salt 1 (6-ounce) package fresh spinach Cook tortellini according to package directions, omitting salt and fat. While tortellini cooks, heat oil in a large nonstick skillet over medium-high heat. Add garlic, basil and red pepper; sauté 30 seconds. Add tomatoes, broth, salt, and spinach to pan; cook 2 minutes or just until spinach wilts. Stir in tortellini; cook 1 minute. Cooking Tips: Don't overcook either the tortellini or the spinach. Have sides ready since this needs to go from pan to table quickly. You can use either ground red pepper or red pepper flakes in this dish. Picky Eater/Non-Dieter Tips: Use the lower end of the measurement for the red pepper if you have a picky eater who is spicy heat sensitive. You can serve their tortellini with melted butter and the tomatoes and spinach on the side as a salad. *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. shrinkingonabudgetmealplan.com/mprecipes/tortelliniwithspinachandtomato.html 1/1