Week of 4/13-4/20. Snack Ideas. Snack #2 (S2) Breakfast. Breakfast #2 (B2) Lunch. Lunch #2 (L2) Desserts

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1 4/14/13 BLSD413420FIN Week of 4/13-4/20 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) Apple and Cheddar List Assumes 3 Days 1 medium Granny Smith Apple (sliced) 0 2 ounces reduced fat 2% sharp cheddar 4 Total Points+/serving 4 Makes 1 4 Points+ per serving Calories: 275 Fat: 12.3 Carbs: 25.1 Fiber: 4.4 Protein: 14.5 Note: Due to Zero Point apple in this snack, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Snack #2 (S2) Chocolatey Chex Mix List Assumes 4 Days Melt 3 tbsp bittersweet chocolate chips in a pyrex ramekin or coffee mug at 50% power for 30 second intervals until melted. Combine 1 cup Wheat Chex cereal, 1 cup pretzel sticks broken in half and 1/4 cup dried cranberries (like Craisins) in a medium sized bowl. Drizzle with melted chocolate; stir to combine. Spread the mixture on a wax paper-lined baking sheet and refrigerate until the chocolate is set, about 30 minutes. Makes 4 3 Points+ per serving Calories: 202 Fat: 2 Carbs: 27.2 Fiber: 4 Protein: 4.1 Breakfast #1 (B1) List Assumes 3 Days Breakfast Breakfast #2 (B2) List Assumes 4 Days Fruity Chex Mix Pour 1/2 cup Wheat Chex cereal in large bowl and add 1/2 cup 2% skim milk. Top with 1 small sliced banana and 1/4 cup sliced strawberries. Makes 1 7 Points+ per serving Calories: Fat: 2.5 Carbs: 54 Fiber: 6.9 Protein: 8.5 Chocolate Chip Protein Pancakes Blend 1 1/2 cup quick oats, 1 1/2 cup egg beaters, 3/4 cup 1% cottage cheese, 1 1/2 bananas and 2 1/4 teaspoon baking powder in a blender and process until smooth, about 30 seconds. Make each pancake by pouring roughly 3/4 cup batter into heated skillet or griddle and sprinkle with 1 tablespoon semi sweet chocolate chips, then repeat to make a total of 6 pancakes. Flip when the bottom of pancakes are golden, and cook the other side. Depending on the size of your griddle or skillet, you ll be able to make 2-3 pancakes at a time. Top each (2 pancake) serving with 1/4 cup sliced strawberries. Makes 3 (2 pancake) 6 Points+ per serving Lunch 2 Chocolate Chip Protein Pancakes 6 1 medium orange 0 Total Points+/Meal 6 Calories: 269 Fat: 5.1 Carbs: 44 Fiber: 5.3 Protein: 14.9 Note: Due to Zero Point orange in this breakfast, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Lunch #1 (L1) List Assumes 3 Days Tomato and Egg Sandwich Hard boil 4 eggs by placing eggs in a small saucepan and add cold water to cover; bring to boil then cover and reduce heat to low. Allow to simmer covered for 10 minutes. At this point either put eggs in cold water bath or allow to cool at room temperature. This makes eggs for 4 days. For each sandwich: Place one peeled and sliced egg on a sandwich thin, then top with 1 thick slice tomato, 1/4 cup fresh spinach leaves and 1 Tbsp. sliced green onions. Top with salt and pepper and spread 1 Tbsp light mayonnaise on the top of the sandwich thin. Makes 1 6 Points + per serving *Recipe makes enough boiled eggs for 4 days Lunch #2 (L2) Upscale Grilled Cheese List Assumes 4 Days Place 7 thin slices of Granny Smith apple on bottom half of the sandwich thins roll. Top with 1 ounce reduced fat 2% sharp cheddar cheese, lastly, the top Sandwich Thins roll side. Spray nonstick skillet with nonfat cooking spray. Add the sandwich to the pan and cook over medium heat until light brown. Flip to cook and brown on the other side. If cheese is still not melted, turn heat down to low and tent with lid or foil until cheese is melty. Makes 7 Points + per serving Calories: 268 Fat: 9 Carbs: 37 Fiber: 10 Protein: 17 Calories: 223 Fat: 9.5 Carbs: 21 Fiber: 5.5 Protein: 13.5 Oreo Delight: Break half of 3 packs Nabisco 100 Calorie Oreo Thin Crisps into small pieces, and finely crush the other half. Set both aside separately. In a small bowl, comb fat-free ricotta cheese, ¾ cup fat-free cream cheese (room temperature), 2 Tbsp. Stevia (or 6 Tbsp. Splenda), ¾ teaspoon vanilla extract and 3 Tbsp. Jell-O Sugar Free Fat F pudding mix. Stir vigorously until smooth. Fold in 3/4 cup Cool Whip Free, thawed, and then gently stir in the broken cookie pieces. Cover and refrigerate for at least 30 minu serving sprinkle the reserved finely crushed cookies on top. Makes 6 4 Points+ per serving. Calories: 174 Fat: 1.5 Carbs: 24 Fiber: 0 Protein: 11.5 Strawberry Chocolate Fluff: Place 2 cups sliced strawberries in electric blender. Cover and process until smooth, stopping if needed to scrape down sides. Fold strawberry Cool Whip Free. Stir in 1/4 cup semi sweet morsels. Top evenly with 2 packs (crumbled) Nabisco 100 Calorie Oreo Thin Crisps Makes 4 4 Points+ per servin Calories: 182 Fat: 3.5 Carbs: 25.9 Fiber: 1.9 Protein: 3.2 Desserts Dinner On Next Page shrinkingonabudgetmealplan.com/mealplans/blsd413420fin.html 1/2

2 4/13/13 Week Week of 4/13-4/20 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. Dinner #1 (D1) Roasted Chicken and Vegetables Double Duty/Plan Ahead Dinner #2 (D2) Chicken Tostada Double Duty/Plan Ahead Desperation Dinner This is a Meal-In-One and requires no sides. Dinner #3 (D3): Tuna Pasta Salad Dinner #4 (D4): Family Favorite Barbequed Beef Sandwiches Dinner #5 (D5): Dinner Brown Rice: Prepare 3 cups rice with 2 regular size bags of boil-in-bag brown rice, cooked according to package directions. Remove rice from bag and stir in 1/4 teaspoon salt, 1 teaspoon olive oil, 1 Tablespoon lemon juice and 1/4 teaspoon Mrs. Dash Original or Garlic/Herb. Makes 4 3 Points+ per serving Calories: 108 Fat: 1.1 Carbs: 24.1 Fiber: 1.5 Protein: 2 Fresh Pineapple: Slice 1 medium (peeled and cored) pineapple into chunks Makes 4 0 Points+ per serving Calories: 82.4 Fat:.8 Carbs: 20.7 Fiber: 2.7 Protein:.7 Note: Due to Zero Point pineapple, Points+ formula using nutritionals might reflect a higher Points+ value than total listed. Cole Slaw: Combine 2 Tbsp. plain greek yogurt, 3 Tbsp. white vinegar, 1/2 teaspoon Splenda or pinch Stevia and 1 Tbsp reduced fat mayonnaise. Roughly chop 4 cups bagged cole slaw mix (cabbage and carrots). Toss slaw mixture and celery with dressing mixture. Chill for 15 minutes if possible. Makes 6 2 Points+ per serving Calories: 74.5 Fat: 4.4 Carbs: 6.2 Protein: 3.1 Fiber: 1.2 Pork Chops and Gravy Steamed Green Beans: Put 1 (12 oz) package frozen green beans, 2 Tbsp. light butter, 1/2 teaspoon Mrs. Dash Original or Garlic/Herb blend, and 1/4 cup reduced sodium 99% fat free chicken broth in 2 quart microwaveable casserole and cook on high for 8 minutes. 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: 70 Fat: 4.8 Carbs: 6.6 Protein: 1.6 Fiber: 3 Dinner #6 (D6): Only Seemingly Decadent Turkey Casserole Caesar Salad: Combine 1 Tbsp lemon juice with 5 Tbsp. reduced fat caesar salad dressing. Whisk or shake well. Toss with 5 cup(s) torn romaine lettuce, 1 Tbsp. shredded parmesan cheese and 1 cup shredded carrots. Makes 4 generous 2 Points+ per serving Calories: 98 Fat: 6.9 Carbs: 5.2 Fiber: 2 Protein: 2.5 Dinner #7 (D7): Caprese Sandwich with Grilled Zucchini Carrot sticks: 4 cups carrots sticks Makes 4 0 Points+ per serving. Calories: 50 Fat:.2 Carbs: 11.6 Protein: 1.2 Fiber: 3.4 Note: Due to Zero Points+ values in this side, Points+ formula using nutritionals will reflect a higher PointsPlus value than total listed Pretzel Sticks: 112 pretzel sticks. Makes 4 1 Points+ per serving. Calories: 100 Fat: 0 Carbs: 23 Protein:.5 Fiber:.8 shrinkingonabudgetmealplan.com/mealplans/week html 1/1

3 4/13/13 GroceryList Shrinking On A Budget Grocery List Week of 4/13-4/20 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) Frozen Mrs. Dash Original or Garlic and Herb (D1)(D5) * We use this almost every week waxed paper (S2) reduced fat mayonnaise (L1)(D1) nonstick cooking spray (D2) Splenda or Stevia (DES1) vanilla extract (DES1) olive oil (D1)(D7) white vinegar (D4) light butter (D5) canola oil (D1)(D2) ground red pepper (D1) chili powder (D2) cumin (D2) cornstarch (D4) flour (D5) thyme or poultry seasoning (D5) balsamic vinegar (D7) small container Cool Wip Free (DES1) (12 oz) package frozen green beans (D5) Refrigerated Produce (20-ounce) package Simply Potatoes (refrigerated potatoes) (D5) (7) Granny Smith apples (S1)(L2) (4) bananas (B1) 4 3/4 cup strawberries (B1)(B2)(DES2) (3) oranges (B2) (4) tomatoes (L1)(D3) 3/4 cup spinach leaves (L1) (2 bunches) green onions (L1)(D1)(D3) (3) lemons (D1)(D5)(D6) 1 medium (cored and peeled) pineapple (D3) (4 cups) bagged cole slaw mix (D4) head romaine lettuce (D6) (2 pounds) carrots (D1)(D4)(D6)(D7) (2) yellow squash (D1) (2 cups) grape or cherry tomatoes (D1)(D6) (2 cups) shredded iceberg or iceberg head (D2) (3) large sweet onions (D4)(D5) garlic (D5)(D7) (6) medium zucchini (D5)(D7) bunch fresh basil (D1)(D7) Baking/Spices Breakfast/Cereals (14 oz) box Wheat Chex cereal (or store brand)(s2)(b1) 1 1/2 cup quick oats (B2) MAH Dry Goods/Boxed/Bagged Canned (2 bags) boil in bag brown rice (D1) 6 ounces dried Barilla Plus medium shell pasta (D3) 6 ounces uncooked Barilla Plus ziti (D6) (1/4 cup) 99% fat free reduced sodium chicken broth (D5) (1 cup) reduced sodium canned black beans (D2) (1/4 cup) kalamata or black olives (D3) 1 jar container light Alfredo sauce Condiments/Sauces/Dressings reduced fat caesar dressing (D3)(D6) (1 cup) salsa (D2) (1 cup) Kraft Barbeque sauce (D4) (15 oz) jar light Alfredo sauce (D6) Dairy (16 oz) 2% sharp cheddar (S1)(L2)(D2)(D6) (3 1/3 cups) 1% milk (B1)(B2)(D5) (1.5 cups) Egg Beaters (B2) (1 1/4 cup) 1% cottage cheese (B2)(D6) (4) eggs (L1) 1.5 cups fat-free ricotta cheese (DES1) 3/4 cup fat-free cream cheese (DES1) (2 Tbsp) nonfat greek yogurt MAH (D1) (2 Tbsp) parmesan cheese MAH (D6) Meat (12 Tbsp) semi-sweet chocolate chips (S2)(B2)(DES2) (1/4 cup) Craisins or store brand dried cranberries (S2) MAH baking powder (B2) MAH (1 pack) Jell-O Sugar Free Fat Free Instant Vanilla pudding mix (DES1) Snacks/Chips/Cookies/Crackers (2.5 cups) pretzel sticks (S2)(D7) (5 packs) 100 Calorie Oreo Thin Crisps (DES1)(DES2) (1/4 cup) reduced fat sour cream MAH (D2) (6 ounces) fresh mozzarella cheese (usually in a ball) (D7) (2 pounds) boneless skinless chicken breasts (D1)(D2) (2 pounds) boned chuck roast (D4) 4 (4-ounce) boneless center-cut loin pork chops (about 1 inch thick)(d5) (1/2 pound) extra lean ground turkey (D6) Bread (7) Sandwich Thins/flats (like Arnold's or store brand)(l1)(l2) 4 (6-inch) fat free flour tortilla or flour tortillas (D2) 6 (2-ounce) lite hamburger buns (D4) 4 (2-ounce) ciabatta rolls or 8 ounces crusty french bread (D7) shrinkingonabudgetmealplan.com/grocerylist html 1/1

4 4/13/13 RoastedChickenandVegetables Double Duty/Plan Ahead: Make an extra pound of chicken to use for Chicken Tostada another night. Roasted Chicken and Vegetables Double Duty/Plan Ahead Company Worthy *Points+ Value: 7 Calories: 270 Fat: 10.5 Carbs: 15 Fiber: 5.25 Protein: Servings: 4 8 large carrots, bias-cut into 1/2-inch pieces 2 medium yellow summer squash, halved lengthwise and cut into 1/2-inch slices 4 green onions, cut into 2-inch pieces 1 cup cherry or grape tomatoes 2 Tablespoons canola oil 2 teaspoon grated lemon peel 3 cloves garlic, minced 1/4 teaspoon ground red pepper 4 (4 ounce) skinless, boneless chicken breast halves (plus and extra pound for Chicken Tostadas) 1 Tablespoon lemon juice 2 fresh basil leaves (chopped) 1 teaspoon salt (divided) 1 teaspoon coarsely ground black pepper (divided) 1 Tablespoon Mrs. Dash Original or Garlic/Herb Preheat oven to 475. In medium bowl toss together carrots, summer squash, green onions, oil, lemon peel, garlic and red pepper. Place in 11 x 7 x 1 1/2-inch baking pan. Bake, uncovered, at 475 F for 15 minutes. Meanwhile, in bowl, combine, lemon juice and lemon zest. Toss chicken thoroughly in mixture and let sit while vegetables are cooking. After vegetables have cooked for 15 minutes, stir them, then put chicken in pan with vegetables. Top 4 breasts evenly with the Mrs. Dash, and 1/2 teaspoon of the salt and pepper. Season other 4 breasts (that you'll be using for Chicken Tostada) with just the remaining 1/2 teaspoon salt and pepper. Bake, uncovered, at 475 F for 15 minutes. then turn oven off (don't open door). After 10 minutes with oven off, chicken should be cooked through. Test for doneness. Spoon all of vegetables and 4 breasts for tonight and onto serving plate. Sprinkle with fresh chopped basil. Allow remaining 4 breasts for cool slightly, then refrigerate for use later in the week. Cooking Tips: It is important that your chicken breasts are 4 ounces each so they will cook quickly and evenly (staying moist). If portions are much thicker than others, put in ziploc bag and pound slightly to even out thickness. If your breasts go into the oven as 4 ounce portions, and you cook using the above method, you will have very tender, and moist chicken. Picky Eater/Non-Dieter Tips: This is super kid friendly. Rinse off their spices if necessary and serve with their favorite dipping 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/roastedchickenandvegetables.html 1/1

5 4/13/13 ChickenTostada Double Duty/Plan Ahead: Use Double Duty Chicken from Roasted Chicken with Vegetables night to make this dinner a snap. Chicken Tostada Double Duty/Plan Ahead Desperation Dinner Fake-Out/Take-Out Meal-In-One *Points+ Value: 9 Servings: 4 Desperation Dinner Calories: 385 Fat: 10 Carbs: 42 Fiber: 9 Protein: 30 4 (6-inch) fat free flour tortilla Nonstick cooking spray 1 1/4 cups frozen whole kernel corn 2 teaspoons canola oil 14 ounces pre-cooked chicken breast (use Double-Duty Chicken from Roasted Chicken and Vegetables) 2 teaspoons chili powder 1 teaspoon ground cumin 1 cup salsa 1 cup reduced sodium canned black beans, rinsed and drained 2 cups shredded (or chopped) iceberg lettuce 1/2 cup shredded reduced-fat 2% sharp cheddar cheese 4 Tablespoons reduced fat sour cream Preheat oven to 400. Cut chicken into bite-sized strips and set aside. Lightly coat both sides of tortilla with cooking spray. Place on baking sheet. Bake at 400 F about 10 minutes or until crisp. Meanwhile, in small nonstick skillet coated with cooking spray cook corn over medium-high heat for 1 to 3 minutes or until beginning to brown, stirring frequently. Remove from skillet. Set aside. In same small skillet heat oil, chili powder and cumin. Add shredded chicken. Cook and stir over medium-high heat for 2 minutes. Stir in salsa, beans and corn. Heat through. Place tortilla on serving plate. Top evenly with lettuce, chicken mixture, cheese and sour cream. Serve immediately. Cooking Tips: Just don't forget about the tortillas cooking in the oven. They will burn. I usually set a timer for 10 minutes once I put them in. Picky Eater/Non-Dieter Tips: Let them create their own tostada with their choice of toppings. *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/chickentostada.html 1/1

6 4/13/13 TunaPastaSalad Tuna Pasta Salad Light Yet Delicious Easy Gourmet *Points+ Value: 8 Calories: 315 Fat: 6 Carbs: 43 Fiber: 3 Protein: 22.5 Servings: 4 6 ounces dried medium shell pasta (9 oz.) chunk white tuna, drained 1/4 cup sliced green onion 1/2 cup tablespoons reduced-fat Caesar vinaigrette salad dressing (divided) 2 Tablespoons tablespoon halved kalamata olives or black olives 1.5 cups chopped tomato 3 teaspoons shredded Parmesan cheese Cook pasta according to package directions. Drain. Rinse with cold water. Drain well. In medium bowl toss together pasta, tuna, onion, 2 tablespoons of the salad dressing, and olives. Toss until combined. Cover and refrigerate for 2 to 24 hours. Drizzle with the remaining 1 tablespoon salad dressing. Add tomato. Toss until combined. Transfer to serving bowl. Sprinkle with Parmesan cheese. Serve immediately. Cooking Tips: Make this in the morning or even the night before when you know you have a hectic dinner hour in store. Just make sure to add the tomato and remaining dressing just before serving. Picky Eater/Non-Dieter Tips: Make some extra pasta, toss with caesar dressing and refrigerate in a seperate container for the picky eaters. Let them add tomatoes or extra parmesan cheese the next day. This meal lends itself to adaptability. *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/tunapastasalad.html 1/1

7 4/13/13 bbqbeefsandwiches Double Duty/Plan Ahead: Make a double batch! You can freeze the barbecued-beef mixture in an airtight container for up to 3 months. Family Favorite Beef Sandwiches Comfort Food Lightened Up Slow Cooker Friendly This may seem high in Points+ value, but remember this includes the roll. This is a very hearty serving. *Points+ Value: 9 Calories: 410 Fat: 12.2 Carbs: 38.4 Fiber: 2.5 Protein: 24.1 Servings: 6 (1 cup beef mixture and 1 roll) 2 pounds boned chuck roast 2 cups vertically sliced onion 1 cup Kraft barbecue sauce 2 Tablespoons white vinegar 1 Tablespoon cornstarch 1 Tablespoon water 6 (2-ounce) lite hamburger buns, toasted Trim fat from beef, and cut into 1-inch cubes. Place beef in an electric slow cooker; stir in onion, vinegar and barbecue sauce. Cover with lid; cook on low-heat setting for 8 hours. Remove beef and onions from slow cooker with a slotted spoon. Shred beef mixture with 2 forks; set aside. Combine cornstarch and water, and add cornstarch mixture to barbecue sauce mixture in slow cooker, stirring well. Cover with lid, and cook on high-heat setting for 1 minute. Return the shredded-beef mixture to slow cooker; cover and cook 10 minutes. Serve on rolls. Cooking Tips: It is key that you actually shred the beef instead of just chopping it up. This gives each strand of beef a chance to get exposed to the delicious sauce. Picky Eater Tips: This is basic, delicious, easy kid friendly food at it's best. If they just don't care for barbeque sauce, reserve some plain shredded beef for them and just serve it on the roll with cheese. Pop in the microwave to melt the cheese and you've got a mock philly cheesesteak. *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. Shrinkingonabudget.com 1/1

8 4/13/13 porkchopsandmashedpotatoes Pork Chops with Mashed Potatoes and Gravy Comfort Food Lightened Up This is not a new recipe to some of my longer subscribers, but still very worth repeating. Comfort food at it's best. *Points+ Value: 8 Calories: 322 Fat: 10.5 Carbs: 29 Fiber: 2.2 Protein: 26.7 servings: 4 3/4 teaspoon salt, divided 4 (4-ounce) boneless center-cut loin pork chops (about 1 inch thick) 1 teaspoon butter 1 1/3 cups 1% low-fat milk 3 tablespoons all-purpose flour 1/4 teaspoon dried thyme or poultry seasoning 1/4 teaspoon black pepper 1 (20-ounce) package Simply Potatoes (refrigerated potatoes) Heat a large nonstick skillet over medium-high heat. Sprinkle 1/4 teaspoon salt evenly over both sides of pork. Add 1 teaspoon butter to pan, stirring until butter is melted. Add the pork to pan, and cook pork for 3 minutes on each side. Remove pork from pan, and keep warm. Combine low-fat milk and flour, stirring with a whisk. Add the milk mixture to pan, stirring with a whisk. Stir in remaining 1/2 teaspoon salt, poultry seasoning (or thyme), and black pepper. Return pork to pan. Cover; reduce heat, and simmer for 7 minutes or until gravy is thick and pork is done. While pork cooks, prepare potatoes according to package directions. Serve with pork. Cooking Tips: This is a crazy easy dinner that is tough to mess up. Just don't overcook the pork. It is ok for it to still be every so slightly pink when removing from heat since it will continue to cook. This dish is best served immediately (gravy will over-thicken) so have sides ready. Picky Eater/Non-Dieter Tips: Serve their pork chop without the gravy and their potatoes with just butter and salt. *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 4/13/13 OnlySeeminglysinfulturkeycasserole Double Duty/Plan Ahead: Put other half pound of turkey in the freezer. We'll use next week. Only Seemingly Sinful Turkey Casserole Comfort Food Lightened Up Company Worthy *Points+ Value: 7 Calories: 266 Fat: 10.1 Carbs: 25 Fiber: 1 Protein: 20 Servings: 6 (1.5 cups) 6 ounces uncooked Barilla Plus ziti 1/2 pound extra lean ground turkey 1 tablespoon garlic, minced 1 medium zucchini, chopped (about 1 cup) 1 cup onions, chopped 1 (15 oz) jar light Alfredo sauce 1/2 cup 1% cottage cheese 1 cup cherry or grape tomatoes, sliced in half Fresh black pepper, to taste ½ cup reduced-fat cheddar cheese, shredded Spray 2½ -quart casserole with nonstick cooking spray. Cook pasta as directed on package for al dente.. Drain. Add the zucchini and onions to a microwave safe plate. Cook in microwave for about 4 minutes, or until soft. In large nonstick skillet, brown ground turkey and drain. Put turkey back in skillet, stir in the fresh garlic and cook for about a minute. Add zucchini mixture to skillet of browned meat. Stir cooked pasta, Alfredo sauce, cottage cheese, tomato and a little pepper into skillet. Mix well. Spoon mixture into sprayed casserole. Sprinkle the cheese evenly over the top of casserole. Bake uncovered at 350 degrees for 30 minutes or until thoroughly heated and cheese is melted. Cooking Tips: Be sure to only cook the pasta to al dente tenderness. It will continue to cook slightly once in oven. Cook garlic only 1 minute or it will be bitter. Picky Eater/Non-Dieter Tips: The only thing in this casserole that might throw them off is the cottage cheese and the zucchini. If you have picky eaters, put the cooked zucchini and cottage cheese in the blender and puree until smooth. Add to turkey as a smooth 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. 1/1

10 4/13/13 Capresewithgrilledzucchini Caprese Sandwich with Grilled Zucchini Meat Free But Delicious Grill Friendly Meal In One *Points+ Value: 9 Calories: 343 Fat: 16.8 Carbs: 35.3 Fiber: 2 Protein: 15.4 Servings: 4 4 medium zucchini, trimmed and cut lengthwise into 8 slices 4 teaspoons extra-virgin olive oil, divided 1 garlic clove, minced 1 1/2 teaspoons balsamic vinegar 1/8 teaspoon kosher salt 1/8 teaspoon black pepper 4 (2-ounce) ciabatta rolls, split and toasted or 8 ounces crusty french bread, cut into 4 sections, split and toasted 12 large fresh basil leaves 2 medium tomato, thinly sliced 6 ounces fresh mozzarella cheese, thinly sliced Heat a large grill pan or skillet over medium-high heat. Place zucchini in a shallow dish. Add 2 teaspoons oil and garlic; toss to coat. Arrange zucchini in grill pan; cook 2 minutes on each side or until grill marks appear and zucchini is desired tenderness. Cut each zucchini piece in half crosswise. Return zucchini to shallow dish. Drizzle with vinegar. Sprinkle with salt and black pepper. Brush bottom halves of rolls with the remaining 2 teaspoons oil. Top evenly with zucchini, basil, tomatoes, and mozzarella. Brush cut side of roll tops with remaining liquid from shallow dish, and place on sandwiches. Heat the sandwiches in grill pan or skillet pan until warm. Alternatively, cook on medium high gas grill that has been coated with cooking spray. Follow directions for grill pan or skillet, but close lid of grill to heat sandwiches once you add them to the grill. Cooking Tips: If you have a gas grill, it imparts a really nice smoky flavor to this sandwich. Make sure the zucchini is cooked to your desired tenderness, as it will not continue to cook significantly while heating sandwich. You need the somewhat soft, fresh mozzarella for this sandwich (usually comes in a ball). Picky Eater/Non-Dieter Tips: Leave the zucchini and basil off their sandwich and just load on the cheese for a fantastic grilled cheese and tomato sandwich. You may have to microwave theirs for 30 seconds before adding it back to pan or grill for the extra cheese to melt. *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