Week of 2/1-2/8. Calories: Fat: 10.5 Carbs: 43.3 Fiber: 5.4 Protein: 8.4. Desserts

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1 2/1/2014 BLSD2128 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 #1 (S1)(List assumes 5 Days) Granola Bar and Apple (1) Nature Valley Crunchy Oats and Honey bar 2 medium apple 0 Total Points+ /serving 2 Makes 1 2 Points+ per serving * Note: 1 bar is 1/2 portion alloted in individual sleeves of these bars. Store extra bar in a sandwich bag to retain crunch. Calories: 190 Fat: 3.3 Carbs: 39.6 Fiber: 5.4 Protein: 2.5 Note: Due to Zero Point apple in this snack, Points+ formula using nutritionals Breakfast #1 (B1) (List assumes 5 days) Yogurt Parfait with Roasted Berries To make berries for 5 days: Preheat oven to 450. Line baking sheet with foil. Put 1 1/3 cups frozen (thawed) mixed berries (lightly blot dry) on foil and toss with 1 Tablespoon sugar. Roast for 15 minutes or until they slightly caramelize. Remove from oven and allow to cool slightly. Have bowl handy and fold foil up around berries. Unwrap over bowl and pour berries (and remaining juices) into bowl. Refrigerate unused berries To make individual Yogurt Parfaits: Heat 3 Tbsp. of the roasted berries in a small microwave safe cup for 15 seconds just to take off chill. In cereal bowl, mix 1/2 cup fat-free vanilla greek yogurt, 2 teaspoons honey and 1 Tablespoon lemon juice until completely combined. Set aside. Crush one Nature Valley Crunch Oats and Honey bar (I put it in a ziplock bag and hit with rolling pin). In bowl or parfait glass, layer half Week 9/13-9/20 the yogurt, half the granola bar crumbles and 1.5 Tablespoons roasted berries. Repeat layers with remaining yogurt, granola crumbles and an additional 1.5 Tablespoons roasted berries. b Makes 1 5 Points+ per serving Week of 2/1-2/8 Snack Ideas Snack #2 (S2)(List Assumes 2 Days) Vanilla Pudding with Crunchy Topping Empty one (3.8 ounce) fat-free or sugar-free vanilla Jello Pudding snack cup into cereal bowl and top with 1/2 sheet graham cracker that has been crumbled into small pieces.. Makes 1 3 Points+ per serving Vanilla Pudding with Crunchy Topping 3 1 orange 0 Total Points+ /serving 3 Calories: 164 Fat:.8 Carbs: 43 Fiber: 4.3 Protein: 3.5 Note: Due to Zero Point orange in this snack, Points+ formula using nutritionals Breakfast Breakfast #2 (B2)(List assumes 2 days for this breakfast) Peanut Butter and Banana Waffle Toast one Nutrigrain lowfat waffle. Spread with 1.5 Tablespoons reduced-fat peanut butter (alternatively you can use almond or sunflower butter). Drizzle 2 teaspoons honey over top and cover with 1/2 large sliced banana. Makes 1 7 Points+ per serving Peanut Butter and Banana Waffle 7 1/2 grapefruit 0 Total Points+/Meal 7 Calories: Fat: 10.5 Carbs: 43.3 Fiber: 5.4 Protein: 8.4 Note: Due to Zero Point grapefruit in this breakfast, Points+ formula using nutritionals Yogurt Parfait w/ Roasted Berries 5 small banana 0 Total Points+/Meal 5 Calories: Fat: 6.4 Carbs: 72.3 Fiber: 6.1 Protein: 27.3 Note: Due to Zero Point banana in this breakfast, Points+ formula using nutritionals Lunch #1 (L1) (List assumes 4 days) Chickpea and Pesto Soup Heat 1 Tbsp. olive oil in a large pot over medium heat. Add 2 stalks celery (chopped), 2 carrots (sliced), 3/4 cup frozen (thawed)chopped onion, ½ teaspoon salt, and ¼ teaspoon black pepper and cook, stirring occasionally, until softened, 5 to 7 minutes. Stir in 2 tablespoons tomato paste and cook until slightly darkened, 1 minute. Add 6 cups low-sodium chicken broth, 1/2 pound frozen green beans, 1 (15.5-ounce) can chickpeas, (rinsed) and 1 cup frozen peas. Simmer until the vegetables are tender, 15 to 20 minutes. Top each serving with 1 Tablespoon refrigerated pesto. Makes 4 6 Points Plus per serving Chickpea and Pesto Soup 6 1 cup carrot sticks 0 Total Points+/Meal 6 Calories: 279 Fat: 11 Carbs: 32 Fiber: 10 Protein: 10.1 Note: Due to Zero Point carrot sticks in this lunch, Points+ formula using nutritionals Lunch Lunch #2 (L2) (List assumes 3 Days) Monte Cristo Wafflewich Spread one waffle with 2 teaspoons dijon mustard. Spread another waffle with 1 Tablespoon all-fruit or sugar free jam (any flavor). Evenly top mustard-coated waffle with ½ ounce of turkey (folded to fit waffle), followed by ½ ounce 97% - 98% fat-free ham, ½ ounce reduced-fat swiss cheese, another ½ ounce of turkey, and jam coated waffle to complete sandwich. In a wide bowl, stir 1/3 cup egg substitute with pepper a dash of black pepper. Place waffle sandwich in egg mixture and allow to sit for 1 minute. Flip and allow to sit for another minute. Bring a skillet sprayed with nonstick spray to medium-high heat. Add 1 teaspoon light butter and let it coat the bottom. Cook until outsides are toasty and the cheese has melted, about 2 minutes per side, flipping carefully. Put entire sandwich in microwave on microwave-safe plate and coo on high for 40 seconds to ensure any egg mixture that got into the inside of sandwich is cooked through. Makes 1 7 Points+ per serving Desserts Monte Cristo Sandwich 7 1 large pear 0 Total Points+/Meal 7 Note: Due to Zero Point pear in this lunch, Points+ formula using nutritionals Chocolate Covered Marshmallow: Take 2 sheets graham crackers and put in sandwich bag and crush to make crumbs. Place 2 ounces semisweet baking chocolate bar (c chocolate in a microwave-safe bowl; microwave in 30-second intervals, stirring between each, until melted. Dip half of 12 marshmallows in the melted chocolate, letting the exce then sprinkle with 1 Tablespoon graham cracker crumbs. Serve immediately or chill until firm, about 20 minutes. Makes 6 (2 marshmallow) 3 Points+ per serv Calories: 100 Fat: 4 Carbs: 16 Fiber: 0 Protein: 2 Berry Vanilla Icebox Cake: In a large bowl, fold (2) fat-free or sugar-free vanilla pudding snacks with 60 calories or less each into an 8-ounce container fat free whipped top Cool Whip Free) (thawed). Place 2 cups canned cinnamon peach slices packed in juice (drained) in a medium-large bowl, and blot dry. Sprinkle with 1/4 teaspoon cinnamon, a coat. Place 9 graham crackers in a single layer in a 9" X 5" loaf pan. Spread evenly with 1/3 of the whipped topping mixture (about 1 cup). Top with a layer of half of the cinnam slices and 1 cup of frozen (thawed and drained) mixed berries. Cover with half of the remaining Cool Whip mixture (about 1 cup). Layer with remaining 9 graham crackers, follo remaining Cool Whip mixture. Finish layering with remaining cinnamon peach slices and 1 cup of berries. Refrigerate until graham crackers are soft, overnight or at least 6 hou Makes 6 5 Points+ per serving. Calories: 198 Fat: 3 Carbs: 42 Fiber: 4 Protein: 2 Dinner On Next Page 1/2

2 2/1/2014 Week2128 Week of 2/1-2 /8 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 Dinner #1(D1) Pesto and Red Pepper Pizza Desperation Dinner *Carrot and Apple Slaw: In a large bowl, whisk together 1/2 cup plain fat-free Greek yogurt, 1/8 teaspoon sugar, 2 tablespoons white wine vinegar, 1/4 teaspoon ground cumin, 1/2 teaspoon salt, and ¼ teaspoon pepper. Peel 3 large carrots (2 to 3), and half and core 2 Granny Smith apple. Shred apples and carrots into bowl with yogurt dressing. Add 1/2 cup Craisins, and 1/4 cup cilantro (or parsley) and toss to combine. Makes 4 3 Points+ per serving. Calories: 161 Fat: 1 Carbs: 28 Fiber: 6 Protein: 4 Dinner #2 (D2): Taco Salad Double Duty/Plan Ahead This is a Meal-In-One and requires no sides Dinner #3 (D3): Shepherd's Pie ReMake Double Duty/Plan Ahead Carrot and Celery Sticks: 2 cups carrot sticks and 2 cups celery sticks Makes 4 0 Points+ per serving. Calories: 34.9 Fat:.2 Carbs: 8.1 Fiber: 2.8 Protein: 1.1 Note: Due to Zero Point carrots and celery in this side, Points+ formula using nutritionals Dinner #4 (D4): Tortellini Primavera This is a Meal-In-One and requires no sides Week 9/13-9/20 Dinner #5 (D5): Sausage and Potato Bake Herbed Snap Peas: Cook 2 (9 ounce)packages frozen sugar snap peas according to microwave package instructions. Drain peas, return to dish, then coat cooked peas with 2 teaspoons light butter and 1 teaspoon dried basil Makes 4 1 Points+ per serving Calories: 60 Fat:.9 Carbs: 8.8 Fiber: 1.8 Protein:.3.4 Dinner #6 (D6): Herbed Tilapia with Pineapple Relish Couscous with Red Peppers, Cranberries and Almonds: Heat 2 teaspoons olive oil in a small saucepan over medium-high heat. Add 1 medium diced red pepper. Cook, stirring often for 2 minutes. Add 2 (chopped) green onions and cook an additional 1 to 2 minutes, or until green onions are softened.. Add ½ cup cup water and bring to a boil. Stir in 1/2 cup couscous, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Cover, remove from heat, and let stand 5 minutes. Fold in 1/4 cup dried cranberries, 2 Tbsp. chopped almonds, and 2 Tbsp. lemon juice. Makes 4 4 Points+ per serving Calories: 136 Fat: 5 Carbs: 22 Fiber: 1.5 Protein: 4 Dinner #7 (D7): Greek Marinated Chicken Green Bean and Pasta Salad: Cook 3 ounces penne (1 cup dry) according to the package directions, adding 6 ounces of fresh green beans (cut in half crosswise)during the last 3 minutes of cooking. Drain and run under cold water to cool. Toss the cooled pasta and green beans with 1 cup canned red or kidney beans (rinsed), 1/4 cup chopped fresh flat-leaf parsley, 1 tablespoon olive oil, 2 tablespoons fresh lemon juice, 1 tablespoon red wine vinegar, ½ teaspoon kosher salt, and ¼ teaspoon black pepper. Divide the salad between 4 plates. Note: You can use another type of pasta the volume measurement (1 cup dry) will be different with a smaller (or larger) pasta. Makes 4 4 Points+ per serving Calories: 171 Fat: 4.4 Carbs: 26.2 Fiber: 6.5 Protein: /1

3 2/1/2014 GroceryList Shrinking On A Budget Grocery List Week of 2/1-2/8 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 3 1/3 cups frozen (no sugar added) mixed berries (B1)(DES2) (1/2 cup)(100% lemon juice (B1)(D6)(D7) (12.3 oz - 10 count)multi-grain or nutri-grain waffles (B2)(L2) (2 1/4 cup) chopped onion (L1)(D2)(D3) (12 ounces) frozen cut green beans (L1)(D3) smallest package frozen peas (need 1 cup) (L1) (8-ounce) fat free whipped topping Week (like 9/13 Cool - Whip 9/20 Free)(DES2) 2 (9 ounce)packages frozen sugar snap peas (D5) (16 ounce) package frozen broccoli stir-fry vegetables (D4) Refrigerated (7 oz) refrigerated pesto (L1)(D1)(D4) 2 cups Simply Potatoes (D3)(you can substitute frozen Steam n Mash) Produce non-stick cooking spray sugar (B1)(D1) white vinegar (D1) cumin (D1) foil (B1) honey (B1)(B2) olive oil (L1)(D1)(D5)(D6)(D7) dijon mustard (L2) light butter (D5) dried basil (D1)(D5) red wine vinegar (D7) garlic powder (D1) chili powder (D2) cumin (D2) dried thyme leaves (D3) italian seasoning (D5) Mrs. Dash Garlic and Herb, Original or Lemon-Pepper we use almost every week ground red pepper (cayenne)(d6) dried oregano (D7) (9 ounce) package refrigerated cheese tortellini (D4) (5) apples (S1) (2) oranges (S2) (2) grapefruits (B2) (1) large banana (B2) (2 pounds) carrots (L1)(D1)(D3) celery (L1)(D3) (2) granny smith apples (D1) parsley(d1)(d7) (5) red bell pepper (D1)(D2)(D5)(D6) yellow bell pepper (D2) green onions (D6) (6 ounces) fresh green beans (D7) garlic (D2)(D7) cilantro (D2) (large head) romaine (D2) (2) plum tomatoes (or whatever looks good)(d2) (1 pound) small red potatoes large sweet onion (D5) (1/3 cup) radishes (D6)(look for these in salad bar) (1) lemon (D7) Baking/Spices Breakfast/Cereals (8.9 oz) box Nature Valley Crunchy Oats and Honey Bars (S1)(B1) Canned 6 cups low-sodium chicken broth (L1) (6 oz or smallest) tomato paste (L1) (15.5-ounce) can chickpeas (L1) (15 oz) sliced cinnamon peaches in juice (DES2) (15 0z) can red kidney beans (D2)(D7) (14.5 ounces) petite diced tomatoes (D3) Deli (8-ounce) can crushed pineapple in juice (D6) (1.5 ounces) lean deli turkey (L2) (3 ounces) lean deli ham (L2) (1.5 ounces) reduced fat swiss (L2) Condiments/Sauces/Dressings Dairy (1/4 cup) reduced-fat peanut butter or almond butter (B2)(MAH) (3 Tbsp) sugar-free or all-fruit jam - any flavor (L2)(MAH) (1.25 ounce) package reduced sodium taco seasoning (D2) (1 1/2 cups) salsa (D2) (12 ounces) fat free beef gravy (D3) (1/2 cup) pepperoncini peppers (D5)(MAH) (4 pack) Vanilla Jello Pudding Snacks (fat-free or sugar free)(s2)(des2) (2.5 cups) fat-free vanilla greek yogurt (B1) (1.5 cups) plain fat-free greek yogurt (D1)(D2)(D7) (1 cup - 8 ounces) egg substitute (like Egg Beaters)(L2) (1/2 cup) reduced fat ricotta cheese (D1)(MAH) (1 cup) shredded part-skim mozzarella (D1) (2 ounces) 2% sharp cheddar (D2)(MAH) (8 ounce) container fat free sour cream (D4) (1/4 cup) shredded parmesan cheese (D4) Meat/Seafood/Poultry Bread (2 ounces) semi-sweet chocolate chips or chocolate baking bar (DES1)(MAH) (small bag) regular sized marshmallows (need 12)(DES1) (3/4 cup) dried cranberries (Craisins)(D1)(D6)(MAH) (3 Tbsp) slivered or sliced almonds (D6)(MAH) Snacks/Chips/Cookies/Crackers (10-14 oz) box graham crackers (store brand is fine)(s2)(des1)(des2) 32 ounces lean ground turkey (D2)(D3) (1.22 oz. package) hot or sweet turkey italian sausage (D5) 1 pound) tilapia (D6) 20 ounces boneless skinless chicken breast (D7) (12 oz) Boboli Thin Crust pizza crust (D1) Dry Goods 1/2 cup couscous (D6)(MAH) (3 ounces) penne or other tubular pasta (D7)(MAH) 1/1

4 2/1/2014 RedPepperPestoPizza Red Pepper Pesto Pizza Meat Free But Delicious Desperation Dinner Fake-Out/Take-Out Desperation Dinner *Points+ Value: 8 Calories: 306 Fat: 13 Carbs: 32 Fiber: 2 Protein: 18 Servings: 4 (generous) 8 Tablespoons reduced fat ricotta cheese 1 teaspoon olive oil 1/2 teaspoon garlic powder 1/2 teaspoon dried basil 1 (12 oz) Boboli Thin Crust pizza crust 2 Tablespoons refrigerated Pesto (ready made) 1 large red bell pepper (cut into strips) 1 cup shredded part skim mozzarella 1/2 teaspoon salt 1 teaspoon pepper Preheat oven to 375. Line baking sheet with foil and spray with non-stick cooking spray. Put red pepper slices on foil, toss with olive oil, then bake for 15 minutes or until tender. Remove peppers from baking sheet and set aside. Wipe off foil, spray again with non-stick cooking spray and put Boboli on cookie sheet for 5 minutes to pre-cook. Stir together the ricotta, basil and garlic powder, blending well. Spread Boboli with ricotta mixture, then dollop on pesto and spread over ricotta Then top with mozzarella. Add reserved roasted peppers. Bake for 6-10 minutes or until cheese is bubbly. Cut into 4 slices. Cooking Tips: If you really want to "gourmet" this up a bit and make it taste more like an authentic italian flatbread, saute 2 cloves of garlic in two teaspoons of olive oil (you'll need to use a tiny saucepan). Use sauteed garlic in place of the garlic powder. Picky Eater/Non-Dieter Tips: Maybe keep the red peppers off their portion of the pizza. *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 2/1/2014 TacoSaladTurkey Double Duty/Plan Ahead: Cook an extra pound of ground turkey to use with Shepherd's Pie. Taco Salad Meal-In-One Fake-Out/Take-Out *Points+ Value: 8 Calories: 275 Fat: 16 Carbs: 21 Fiber: 6 Protein: 21.5 Servings: 4 32 ounces lean ground turkey (you'll use one pound for Shepherd's Pie) 1.25 ounce package reduced sodium taco seasoning 1 medium sweet red pepper, chopped 1 small sweet yellow pepper, chopped 1/3 cup frozen (thawed) chopped onion 6 garlic cloves, minced 1-1/2 cups salsa 1/4 cup fat free plain greek yogurt 1/2 cup canned kidney beans, rinsed and drained 2 teaspoons chili powder 1 teaspoon ground cumin 8 cups torn romaine 1/2 cup 2% sharp cheddar 2 plum tomatoes (chopped) 2 tablespoons fresh cilantro leaves (parsley) Puree salsa in blender or small food processor. Remove 3/4 cup of the pureed salsa from blender and set aside. To the remaining salsa in blender, add yogurt and blend to make salad dressing. Spray a large skillet with non-stick cooking spray and cook peppers and onion over medium heat 6-8 minutes or until tender. Remove from skillet and set aside. Spray skillet with non-stick spray again and cook turkey for 6-7 minutes or until no longer pink, breaking up turkey into crumbles; Add garlic and cook for one minute, stirring often. Remove half of turkey and reserve, allowing it to cool before refrigerating (reserve for Shepherd's Pie another night). To remaining pound of turkey in skillet, stir in taco seasoning and reserved 3/4 cup of the pureed salsa. Bring to a boil, then immediately reduce to simmer. Simmer for 5 minutes, adding a bit of water if sauce gets too thick. Stir in beans and reserved peppers; simmer for another 5 minutes to heat through. Divide romaine among four plates. Top with turkey mixture; sprinkle with cilantro. Top each salad with 2 Tablespoons shredded cheddar, diced tomatoes and 3 Tablespoons yogurt/salsa dressing. Cooking Tips: Don't forget to remove the 3/4 cup salsa out of the blender before adding yogurt. Be sure and crumble the turkey as much as possible as it cooks. The smaller pieces absorb more of the flavor. If you are not cooking the extra turkey for Shepherd's Pie, use only 3 cloves of garlic. Picky Eater/Non-Dieter Tips: Pull taco meat out of the skillet before adding the peppers and beans. Serve on corn chips with lots of cheddar. *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

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7 2/1/2014 TortelliniPestoPrimavera Tortellini Pesto Primavera Meat Free But Delicious 20 Minutes or Less *Points+ Value: 9 Calories: 331 Fat: 12.2 Carbs: 38.1 Fiber: 3 Protein: 18.7 Servings: 4 (9 ounce) package refrigerated cheese tortellini (16 ounce) package frozen broccoli stir-fry vegetables (8 ounce) container fat free sour cream 2 Tablespoons. refrigerated pesto 1/4 teaspoon salt 1/4 cup shredded parmesan cheese 1/8 teaspoon ground pepper Cook tortellini and vegetables in 3 quarts boiling water 5 to 7 minutes or until tender. Drain and return to pan. Combine sour cream, pesto and salt, stirring well. Gently stir sour cream mixture into past mixture. Sprinkle with parmesan cheese and pepper. Serve immediately. Cooking Tips: I don't usually recommend fat free products, but it works well in this dish. Have side dish ready since this is best served immediately. Picky Eater/Non-Dieter Tips: Separate the vegetables from the pasta for their serving. Consider melting some butter to serve over their tortellini or just serve plain. *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 2/1/2014 sausageandpeppers2 Sausage, Potato and Pepper Bake Double Duty/Plan Ahead Comfort Food Lightened Up *Points+ Value: 8 Calories: Fat: 12.6 Carbs: 26.9 Fiber: 4.3 Protein: 22 Servings: 4 4 sweet and/or hot Italian turkey sausage links (cut crosswise into thirds)(you'll use all but one link of a 1.22 oz. package) 1 pound small red potatoes, washed and each cut in half 1 large (about 1 pound) sweet onion, cut into 12 wedges 2 red bell peppers, cut lengthwise into 8 pieces (total of 16 pieces) 1/2 cup pepperoncini peppers (drained)(optional) 1 tablespoon(s) olive oil 1.5 teaspoons italian seasoning 1/2 teaspoon salt 1/4 teaspoon pepper Preheat oven to 450 F. In 15 1/2" by 10 1/2" jelly-roll pan, combine sausages, potatoes, onion, peppers, olive oil, italian seasoning, salt and pepper and pepperoncini if using; toss to coat. Roast sausage mixture 30 to 35 minutes or until potatoes are fork-tender and sausages are lightly browned, stirring oncehalfway through roasting. For each serving tonight, plate 3 pieces sausage 3 wedges onion, 1/4 of the potatoes and 4 wedges peppers. Cooking Tips: For easy clean-up, I recommend coating the cookie sheet with aluminum foil before adding sausage mixture. Test one piece of sausage for doneness. Turkey sausage must be thoroughly cooked. Picky Eater/Non-Dieter Tips: This is a picky eater's dream since they can pick and choose what they want from the mixture. I recommend mild or sweet sausage instead of hot (although hot turkey sausage is still mild on the heat scale). *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 2/1/2014 herbedtilapiawithpineapplerelish Herbed Tilapia with Pineapple Relish Easy Gourmet 6 Ingredients or Less *Points+ Value: 3 Calories: 152 Fat: 4 Carbs: 7.8 Fiber:.5 Protein: 21.7 Servings: 4 (1 pound) tilapia non-stick cooking spray 2 teaspoons olive oil 2 teaspoons Mrs. Dash Garlic and Herb, Original or Lemon-Pepper 1/2 teaspoon salt (divided) 1 (8-ounce) can crushed pineapple in juice, drained 3 green onions, sliced 1/3 cup chopped radishes (from salad bar if you have one) 1/8 ground red pepper (cayenne) Cut fish into 4 (4 ounce pieces). To make relish: Combine pineapple, green onions, radishes, 1/4 teaspoon of the salt and 1/2 of the ground red pepper in a bowl. Taste to see if spicy enough. Add remaining ground red pepper to taste. Set aside. Line broiler pan or cookie sheet with foil and spray foil with non-stick cooking spray and lay fish on foil with space between each piece. Pat tops of fish dry with a paper towel, then drizzle each of the 4 pieces of fish with 1/2 teaspoon olive oil. Using your fingers or the back of a spoon, spread the oil over the top of the fish. Sprinkle evenly with herb seasoning and salt. Broil fish 5 1/2 inches from heat 8 minutes or until fish flakes easily when tested with a fork. Top each piece of fish with 1/4 cup pineapple relish. Serve immediately. Cooking Tips: *When dividing the fish into 4 equal pieces, keep in mind that you need to factor in thickness. If you have a food scale, I recommend you use it for this recipe. Just know that a 4 ounce piece from a thicker section of the fish may only be 4 inches wide, while a 4 ounce piece from the end of the fish may be 6-8 inches wide. *Use only 1/2 of the recommended red pepper initially, then taste salsa. Add rest of red pepper to taste. The pineapple takes the edge off the heat, but you still need to adjust to your particular taste. *If you have it on hand, Mrs. Dash Lemon Pepper is the best option, but the other varieties will work well also. Picky Eater/Non-Dieter Tips: Sprinkle their fish with just salt and pepper. While fish is cooking, melt 2 Tablespoons butter in microwave. Remove and add 2 teaspoons lemon juice to butter. Spoon over the top of their fish. *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 Greek Marinated Chicken Company Worthy Comfort Food Lightened Up *Points+ Value: 5 Calories: Fat: 8.4 Carbs: 1.1 Fiber: 0 Protein: 34.1 Servings: 4 20 ounces boneless skinless chicken breast 1/2 cup fat free plain greek yogurt 1 Tablespoon olive oil 2 cloves garlic, minced 1 1/2 teaspoons dried oregano zest from 1 medium lemon 1/4 cup lemon juice 1/2 teaspoon each salt and freshly cracked pepper small pinch ground red pepper (cayenne) 1/2 cup fresh parsley (chopped) Cut chicken into 4 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 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. Pour marinade into large ziplock bag and add chicken pieces. Place pieces in marinade in gallon ziplock. Allow to marinate between 1-4 hours. There are two methods to cooking this chicken. I recommend indoor grilling because of the season. Grill Pan: Preheat grill pan 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 2 quart baking dish with non-stick cooking spray. Lay in chicken pieces, allowing excess marinade to drip off before putting chicken in pan. Bake for minutes. Cooking Tips: If you have a grill pan, 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.