5/11/13 BLSD511518 Week of 5/11-5/18 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) (List assumes 4 days) String Cheese and Tomatoes (2 pieces) 2% string Cheese 4 1/2 cup grape tomatoes 0 Total Points+ /serving 4 Makes 1 serving @ 4 Points+ per serving Calories: 176.7 Fat: 12 Carbs: 4 Fiber: 0 Protein: 14 Note: Due to Zero Point tomatoes in this snack, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Snack #2 (S2) (List assumes 3 days) Parmesan Popcorn Pop 1 mini bag (100 calorie) light microwave popcorn. Whisk 2 teaspoons extra-virgin olive oil, 1/2 teaspoon Mrs. Dash Garlic and Herb seasoning and a pinch of salt in a small bowl. Drizzle over popcorn. Top with 1 tablespoon good quality grated Parmesan cheese and toss. Makes 1 servings @ 3 Points+ per serving Parmesan Popcorn 3 Pear 0 Total Points+ /serving 3 Calories: 135 Fat: 6 Carbs: 9 Protein: 3 Fiber: 2 Note: Due to Zero Point pear in this snack, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Breakfast Breakfast #1 (B1) (List assumes 3 days) Open Faced Egg Sandwich Toast 1/2 a light english muffin. Top with 2 slices tomato, 1 sliced boiled egg and 1/4 cup part-skim mozzarella cheese. Broil until cheese is melted. Makes 1 serving @ 6 Points+ per serving. Open Faced Egg Sandwich 6 orange 0 Total Points+/Meal 6 Breakfast #2 (B2) (List assumes 4 days) Apple Bowl (List assumes 3 days) Place 1/2 cup part skim ricotta cheese, 1 packet Splenda, 1 drop vanilla extract and 1/2 tsp. cinnamon in large cereal bowl. Stir. Top with 1 Fuji apple (or other crisp variety), cored and cubed Makes 1 serving @ 4 Points+ per serving Calories: 182 Fat: 6 Carbs: 32.4 Protein: 13.5 Fiber: 5 Calories: 285.4 Fat: 10.7 Carbs: 48.4 Protein: 16.7 Fiber: 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) Pasta Salad (List assumes 4 days) *In small bowl, whisk together 1/4 cup red wine vinegar, 1/4 cup lemon juice, 1 Tbsp. olive oil, 1 teaspoon Dijon mustard, 1 garlic clove (minced), 1 teaspoon Italian seasoning, 1/8 teaspoon sugar or Splenda and 1/8 teaspoon salt and pepper. *Cook 2 cups uncooked Barilla Plus rotini pasta in a medium pot per package instructions. Drain and transfer to a large bowl. Bring a large skillet sprayed with nonstick spray to medium-high heat. Cook 1 cup chopped zucchini, 1/2 cup red bell pepper and 1 cup chopped red onion until softened, about 6 minutes. Transfer to the large bowl with the pasta, and let cool. *Add 1 cup chopped cucumber, 1 cup cherry tomatoes, halved, drained and chopped, 1/2 cup shredded mozzarella, 4 tbsp. sliced black olives, and mix well. Cover and refrigerate until chilled, at least 1 hour. Refrigerate up to 4 days. Makes 4 servings @ 8 Points Plus per serving Calories: 315 Fat: 5 Carbs: 45 Fiber: 5 Protein: 23.5 Lunch Desserts Dinner On Next Page Lunch #2 (L2) Mexi Melt (List assumes 3 Days) Spread 1/3 cup fat free refried beans on 1/2 toasted light english muffin. Top with 1 tablespooon salsa, then 2 tablespoons reduced fat cheddar cheese. Microwave on High until the cheese is melted and the beans are hot, about 45 seconds. Makes 1 serving @ 5 Points+ per serving Mexi Melt 5 Banana 0 Total Points+/Lunch 5 Calories: 243 Fat: 5 Carbs: 29 Fiber: 5.2 Protein: 23.5 Note: Due to Zero Point banana in this lunch, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Chocolate Fudge Meringues: With hand mixer, beat 3 egg whites, 1/2 tsp cream of tartar and 1/4 tsp. salt to soft peaks in medium bowl. Then beat to stiff peaks, adding 2 cups powdered sugar gradually. Fold in 1/2 cup unsweetened cocoa, and then gently fold in 3 ounces of chopped reduced fat semi-sweet chocolate morsels. Drop mixture by tablespoons onto aluminum foil-lined cookie sheets. Bake at 300 degrees until cookies feel crisp when touched (20 to 25 minutes). Cool sheets on wire racks. Makes 24 cookies @ 2 Points+ per cookie Calories: 62 Fat: 1.3 Carbs: 13.2 Protein: 1 Fiber:.8 Jazzed Up Jello: Top 4 orange flavored sugar free Jell-O snack cups with 8 tablespoons Cool Whip Free and 4 teaspoons zested orange rind. Makes 4 servings @ 1 Points+ per serving. Calories: 26.5 Fat: 2 Carbs: 3.9 Protein: 2.2 Fiber: 0 shrinkingonabudgetmealplan.com/mealplans/blsd511518.html 1/1
5/11/13 Week511518 Week of 5/11-5/18 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) Spinach and Bacon Frittata Dinner #2 (D2) Slow Cooker Chicken and White Beans Double Duty/Plan Ahead Desperation Dinner Dinner #3 (D3): Chicken and Rice Dinner #4 (D4): Dinner #5 (D5): Toasted Ravioli w/ Marinara Dinner #6 (D6): Dinner Grapes: 4 cups Makes 4 servings @ 0 Points+ per serving Calories: 62 Fat:.3 Carbs: 8 Fiber:.5 Protein:.8 Refreshing Cucumber Salad: In a large bowl, combine 1 cup thinly sliced radishes (you can use the slicer edge of box grater), 1/2 cup finely chopped orange bell pepper, 1/4 cup chopped fresh flat-leaf parsley, 2 English cucumbers, thinly sliced (about 6 cups again 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 over cucumber mixture; toss well to coat. Serve at room temperature or chilled. Makes 6 servings @ 1 Points+ each. Note: This is even better the next day, so save some for lunch or just to snack on! Calories: 38 Fat: 2 Carbs: 6 Fiber: 2 Protein: 1 Double Duty/Plan Ahead Lemony 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, 2 teaspoons Mrs. Dash Original or Garlic and Herb Seasoning and 2 Tablespoons lemon juice. Return drained green beans to dish and toss. Salt and pepper to taste. Makes 4 servings @ 2 Points+ per serving. Calories: 57 Fat: 3.5 Carbs: 6.6 Protein: 1.6 Fiber: 2.9 Pasta with Shrimp and Bacon Sliced Peppers: Slice 2 large orange, red or green bell peppers. Makes 4 servings @ 0 Points+ per serving. Calories: 44 Fat: 2.4 Carbs: 1 Protein: 5.7 Fiber: 1.2 Tossed Apple Salad: Whisk together 4 Tbsp. red wine vinegar, a pinch of sugar (or Splenda), 1 tsp dijon mustard, and 2 Tbsp olive oil. In large bowl, combine 8 cups torn romaine lettuce and 1 cup diced red delicious apple; Toss with dressing. Makes 6 servings @ 2 Points+ per serving. Calories: 56.4 Fat: 3 Carbs: 8 Fiber: 2.5 Protein: 1.1 Steak Tacos Cabbage Slaw: Whisk together 3 Tbsp. olive oil, 2 Tbsp. lemon juice, 1/2 tsp. Mrs. Dash Fiesta Lime, 1/2 tsp. salt and 1/4 tsp. pepper. In large bowl, combine 5 cups shredded cole slaw mix with 1 cup shredded carrots, 1/2 cup chopped parsley and 1/2 cup chopped green onions. Toss with dressing. Makes 6 servings @ 2 Points+ per serving. Calories: 81 Fat: 6.9 Carbs: 5 Fiber: 2 Protein: 1 Dinner #7 (D7): Carribean Pork Fiesta Rice: Prepare 3 cups rice with 2 regular sized bags of boil-in-bag rice cooked according to package directions. In medium bowl, whisk 1/4 teaspoon salt, 1 tsp. Mrs. Dash Fiesta Lime, 1/4 cup lime juice (bulb lime is fine) and 1 teaspoon grated lime rind. Add rice and stir to coat. Makes 6 (generous) servings @ 3 Points+ per serving Calories: 108 Fat:.1 Carbs: 24.1 Protein: 2.0 Fiber:.5 Roasted Broccoli: 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. Toss 6 cups broccoli florets with the mixture until are well coated Place on a foil lined baking sheet and top with 1/4 cup grated parmesan cheese. Roast for about 30-35 minutes, turning florets occasionally so they are evenly cooked. Edges will brown slightly and get crispy. Remove from oven and with additional salt and pepper if needed. Makes 6 servings @ 4 Points+ per serving. Calories: 140 Fat: 5.7 Carbs: 16.4 Fiber: 9.1 Protein: 10.8 shrinkingonabudgetmealplan.com/mealplans/week511518.html 1/1
5/11/13 GroceryList511518 Shrinking On A Budget Grocery List Week of 5/11-5/18 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 olive oil (S2)(L1)(D2)(D3)(D5)(D6)(D7) Mrs. Dash Garlic and Herb (S2)(D3) (we use this almost every week) cinnamon (B2) Splenda (B2) vanilla extract (B2) red wine vinegar (L1)(D5) dijon mustard (L1)(D5) italian seasoning (L1)(D2)(D5) non-stick spray (L1)(D2)(D5)(D7) white vinegar (D2) ground red pepper (or cayenne) (D1)(D5) garlic powder (D3)(D6) light butter (D3) all purpose flour (D4) balsamic vinegar (D5) chili powder (D7) lemon juice (not lemonade concentrate)(l1)(d2)(d3)(d6)mah (1/2 cup) Cool Whip Free (DES2)MAH (12 oz) package frozen green beans (D3) frozen chopped onion (D1) (3/4 pound) large shrimp, peeled and deveined (D4) check seafood counter for price comparison (1 cup) frozen peas (D4) Refrigerated Produce (9-ounce) package bite-size light cheese ravioli (D5) (3 cups) grape tomatoes (S1)(L1) (3) pears (S2) large tomato (B1) (5) oranges (B1)(DES2)(D7) (3) apples - crisp variety like Fuji or granny smith (B2) garlic (L1)(D4)(D5)(D7) red onion (L1) (2) medium zucchini (L1) large cucumber (L1) banana (L2) (4 cups) grapes (D1) radishes (D2) (6) orange or red bell pepper (D2)(D4)(D7) parsley (D2)(D3)(D4) (2) english cucumbers (D2) lemon (D2) (3) limes (D6)(D7) head romaine lettuce (D5)(D6) (2) red delicious apples (D5) (1 pound) carrots (D4)(D6) bag cole slaw mix (D6) parsley (D6) green onions (D6)(D7) lime juice bulb (100% real juice - like Sicilia)(D7)MAH (2) large broccoli crowns - need 6 cups florets (D7) (7 ounces) spinach (D1) (1 cup) fresh mushrooms (D3) large onion (D6) Baking/Spices Canned small can sliced olives (L1) can fat free refried beans (L2) (15.5-ounce) can cannellini beans or other white beans (D2) (14.5-ounce) can diced tomatoes with basil, garlic, and oregano (D2) (10 3/4-ounce) can cream of mushroom soup, reduced-fat/reduced-sodium (D3) (2) - 7 oz cans Salsa Verde (recommend Herdez) (D6) 1 (20 oz) can pineapple in juice (D7) Deli (2-3 ounces) reduced-fat shredded Swiss cheese (like Lacey)(D1) ask for it in block form Condiments/Sauces/Dressings Dairy 2 cups marinara sauce (D5) 2% string cheese (S1) (12) eggs (B1)(DES1)(D1)(D4) (2 cups) part skim mozzarella cheese (B1)(L1) (3 cups) part-skim ricotta (B2)(D1) (1/2 cup) 2% reduced fat cheddar cheese (L2) (4) sugar-free orange Jello snack cups (DES2) (1 1/4 cup) good quality grated parmesan cheese (D4)(D5)(D7) (2 cups) 1% milk (D1)(D4) (3/4 cup) fat free sour cream (D3) Dry Goods 2 cups Barilla Plus rotini pasta (L1) MAH (2) regular sized bags boil-in-bag rice (D7) (6 7/8-ounce) package one-third-less-salt chicken-flavored rice/vermicelli mix w/chicken broth and herbs (like Rice-A-Roni) (D3) 12 ounces fettuccine (D4) (1/2 cup) italian seasoned bread crumbs (D5)MAH Meat Bread (2 cups) powdered sugar (DES1) (1/2 cup) unsweetened cocoa (DES1) (3 ounces) semi-sweet chocolate chips (DES1) cream of tartar (DES2) MAH Mrs. Dash Fiesta Lime (D6)(D7) Snacks/Chips/Cookies/Crackers (3) mini bags 100 calorie microwave popcorn (S2) (12 ounces) center cut bacon (D1)(D4) (2.5 pounds) boneless skinless chicken breast (D2)(D3) 1.5 pounds flank steak (or london broil) (D6) 1 pound pork tenderloin, (D7) light english muffins (B1)(L2)(D3) 12 (6-inch) white corn tortillas (D6) shrinkingonabudgetmealplan.com/grocerylist511518.html 1/1
5/11/13 Spinachandbaconfrittata Spinach and Bacon Quiche Breakfast For Dinner Comfort Food Lightened Up Company Worthy *Points+ Value: 6 Calories: 217.5 Fat: 10.5 Carbs: 10.4 Fiber: 1 Protein: 19.5 Servings: 4 2 teaspoons olive oil 3/4 cup frozen (thawed) chopped onion 7 ounces fresh spinach 2 large eggs 2 egg whites 1/2 cup low-fat (1%) milk 1 cup part-skim ricotta cheese 1/2 teaspoon salt 1/8 teaspoon cayenne (ground red pepper) 1/2 cup (2 ounces) reduced-fat shredded Swiss cheese (easiest to find in deli) 3 slices center cut bacon, cooked and crumbled (about 2 tablespoons) If bacon isn't already cooked, place on paper towel lined microwave safe plate. Top with 2 more paper towels and cook on high for 2 minutes. Check. Cook in 20 second intervals until bacon is crisp. Allow to cool for a couple of minutes before crumbling. Preheat the oven to 375 F. Spray a 9-inch glass pie plate with nonstick spray. Spray 2 pie plates if making custom frittata for kids. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion and cook, stirring occasionally, until tender, about 5 minutes. Add the spinach and cook, stirring, until the spinach is wilted and any liquid is evaporated, 2 3 minutes. Put eggs, egg whites, milk, ricotta, salt, and cayenne in blender and blend for 10 seconds or until smooth. If you don't have a blender, you can just whisk well, but blender gives it nice texture. Pour egg mixture into large bowl. Stir in the spinach mixture, cheese, and bacon until well combined. Pour into the prepared pie plate. Bake until the top is golden and a knife inserted into the center comes out clean, 35 40 minutes. Let stand 10 minutes before slicing. Cooking Tips: Make sure liquid has evaporated from the spinach before adding eggs and ricotta. It is important to let quiche rest for 10 minutes before slicing. Crumble bacon somewhat finely so it will evenly distribute through the quiche. It is easiest to find the reduced fat swiss in the deli (like Lacey swiss). You can ask for it in a block and get exactly the amount you need. Picky Eater/Non-Dieter Tips: Double the above filling and make an extra quiche without the spinach. Add extra cheese and bacon to theirs is you wish. Their quiche will come out of the oven about 5 minutes before the spinach quiche. Leftovers will freeze well to save for a night when you are having something they don't like. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits. shrinkingonabudgetmealplan.com/mprecipes/spinachandbaconfrittata.html 1/1
5/11/13 SlowCookerChickenandBeans Double Duty/Plan Ahead: Stick an extra 1 1/4 pounds of chicken on top of the chicken for tonight to use for Chicken and Rice another night. Slow Cooker Chicken and Beans Slow Cooker Friendly Double Duty/Plan Ahead *Points+ Value: 6 Calories: 281 Fat: 2.2 Carbs: 18.1 Fiber: 4.7 Protein: 44.9 Servings: 4 generous portions (1 chicken breast half and 1 cup bean mixture) 4 (6-ounce) boneless skinless chicken breast halves, skinned (plus an extra pound for Chicken and Rice another night) 2 teaspoons dried italian seasoning (or dried basil alternatively) 1/8 teaspoon salt 1/8 teaspoon freshly ground black pepper 2 yellow, red or orange bell peppers cut in half, seeded and deveined. 1 (15.5-ounce) can cannellini beans or other white beans, rinsed and drained 1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained Place the chicken in an electric slow cooker; sprinkle with italian seasoning (or basil), salt, and black pepper. Add beans, and tomatoes, nestling tomatoes between chicken breasts. Top with bell pepper with outside of pepper facing the bottom of the slow cooker. Place extra chicken you'll be reserving for Chicken and Rice on top of bell peppers, protecting them from touching the tomatoes as much as possible. Cover with lid; cook on low-heat setting for 6-8 hours. Remove chicken you'll be reserving for Chicken and Rice night from slow cooker, rinse if it has tomato on it and set aside to cool slightly before refrigerating or freezing. Remove yellow bell peppers and chop into a dice. Remove chicken, then stir diced peppers back into slow cooker. Top chicken you'll be using tonight with tomato/pepper/bean mixture. Refrigerate or freeze chicken for Chicken and Rice. Cooking Tips: If you have a newer, larger slow cooker, check after 6 hours. The purpose of leaving the bell peppers to cook in half (as opposed to dicing them initially) is that they serve as a barrier for the chicken you'll be reserving - to protect them from the tomatoes (would interfere with flavor profile of Chicken and Rice). Picky Eater/Non-Dieter Tips: Rinse off their chicken and leave off the bean/tomato mixture. 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/slowcookerchickenandbeans.html 1/1
5/11/13 chickenandricecass Double Duty/Plan Ahead: Use planned leftover chicken you made on Slow Cooker Chicken and White Beans night to make this a breeze to throw together. Chicken and Rice Comfort Food Lightened Up I very rarely recommend fat-free anything, but I find very little (if any) taste difference using the fat free sour cream in this particular recipe. Points+ Value: 8 Calories: 334 Fat: 6.8 Carbs: 30 Fiber:.2 Protein: 32.2 Servings: 6 (1-1/3 cups) 1 (6 7/8-ounce) package one-third-less-salt chicken-flavored rice-and-vermicelli mix with chicken broth and herbs (like Rice-A-Roni) 1 tablespoon margarine 2 1/4 cups hot water cooking spray 1 pound cooked boneless skinless chicken breasts -- cut into bite-sized pieces (use planned leftovers from Slow Cooker Chicken and Beans night) 1 cup sliced fresh mushrooms 1/2 teaspoon garlic powder 3/4 cup fat free sour cream 1/4 teaspoon pepper 1 (10 3/4-ounce) can cream of mushroom soup, reduced-fat and reduced-sodium - condensed, undiluted 1/2 light english muffin (toasted) then processed into bread crumbs or 1/4 cup crushed multigrain crackers 1 Tbsp. light butter Cook rice mix in a large nonstick skillet according to package directions, using 1 tablespoon butter and the "oil" and 2-1/4 cups hot water. Remove mixture from skillet; set aside. Wipe skillet with a paper towel. Coat the skillet with cooking spray, and place over high heat until hot. Add mushrooms, and garlic powder; saute 3-4 minutes or until mushrooms lose most of their liquid. Add cubed, cooked chicken to pan and saute for 1 minute. Combine rice mixture, chicken mixture, sour cream, pepper, and soup in a bowl; stir well. Spoon mixture into a 2-quart casserole coated with cooking spray. Sprinkle english muffin crumbs or cracker crumbs over chicken mixture. Spray top of crumbs with cooking spray. Bake at 350 degrees for 35 minutes or until thoroughly heated. Cooking Tips: Crackers or toasted english muffin crumbs work equally well on the top. You will probably have english muffins from your grocery list this week. If you aren't using planned leftovers from Chicken and White Beans night, just diced up chicken breast into cubes, season with salt and pepper, and saute in skillet (that has been sprayed with non-stick spray) for 4-5 minutes or until cooked through. Picky Eater Tips: Pick out the mushrooms from their casserole. If you do it on the sly, they don't even have to know mushrooms were ever in theirs. *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. shrinkingonabudgetmealplan.com/mprecipes/chickenandricecass.html 1/2
5/11/13 shrimpandbaconpasta Shrimp and Bacon Pasta Company Worthy Comfort Food Lightened Up This may seem high in Points+ but remember it includes the pasta *Points+ Value: 10 Calories: 382 Fat: 7.7 Carbs: 52.9 Fiber: 3.6 Protein: 25 Servings: 6 12 ounces uncooked fettuccine 2 center cut bacon slices (uncooked) 3/4 pound large shrimp, peeled and deveined (usually cheapest to buy frozen but check seafood counter) 1 garlic clove, minced 1 cup frozen green peas, thawed 1 cup shredded carrot 1.5 cups 2% reduced-fat milk 1.5 tablespoons all-purpose flour 1/2 teaspoon salt 1/2 teaspoon freshly ground black pepper 3/4 cup good quality grated Parmesan cheese 1/2 cup chopped fresh flat-leaf parsley, divided Cook pasta according to package directions, omitting salt and fat and leaning towards the al dente cook time. Drain well; keep warm. Cook bacon in a large nonstick skillet over medium-high heat 6 minutes or until crisp. Remove bacon from the pan, reserving 1 tablespoon drippings in pan. Crumble bacon; set aside. Add shrimp and garlic to pan; sauté over medium-high heat 2-3 minutes or just until shrimp barely turns pink. Remove shrimp to large serving bowl and set aside. Add peas and carrot to pan and cook 2-3 minutes or just until carrots are tender. Add peas and carrots to serving bowl with shrimp and cover with plastic wrap to keep warm. Combine milk, flour, salt, and pepper, stirring with a whisk. Add milk mixture to pan; cook over medium heat 3 minutes or until thickened and bubbly, stirring constantly with a whisk. Remove pan from heat; add cheese, stirring until blended. Add milk mixture to shrimp mixture; stir until combined. Add pasta and 1/4 cup parsley, tossing gently to coat. Transfer pasta mixture to a platter, or divide evenly among each of 8 plates; sprinkle evenly with remaining 1/4 cup parsley and crumbled bacon. Serve immediately. Cooking Tips: The shrimp will continue to cook slightly while under the plastic wrap, so don't overcook (or they will be tough). Remove when the shrimp just barely turn pink. This will take 2-3 minutes. This dish needs to be served immediately so have sides ready. Picky Eater/Non-Dieter Tips: Leave off the parsley and this is a picky eater's dream. For those who just don't care for creamy cheesy sauces or shrimp, serve their noodles with just butter and parmesan cheese. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits. shrinkingonabudgetmealplan.com/mprecipes/shrimpandbaconpasta.html 1/1
5/11/13 toastedravioli Toasted Ravioli Kid's Choice Meat Free But Delicious *Points+ Value: 8 Calories: 337 Fat: 10.5 Carbs: 40 Fiber: 4 Protein: 17.5 Servings: 4 Ravioli: Olive oil cooking spray 2 egg whites 1/4 tsp sea salt, divided 1/8 tsp plus 1/4 tsp fresh ground black pepper, divided 1/2 cup italian seasoned bread crumbs 1/4 cup grated parmesan cheese (1 oz) 2 teaspoons italian seasoning Dash ground cayenne pepper, or to taste 1 (9-ounce) package bite-size light cheese ravioli Sauce: 2 cloves garlic, chopped 1 teaspoon olive oil 1/8 tsp red pepper flakes, or to taste 1/8 teaspoon italian seasoning 2 cups jarred marinara sauce 1 tbsp balsamic vinegar Prepare sauce: In a medium saucepan, heat oil on medium. Add garlic, italian seasoning and red pepper flakes, stirring constantly for 2 minutes. Add marinara sauce and vinegar; cover; heat to medium-high until lightly boiling. Uncover, reduce heat to low and allow to sit while preparing ravioli. Prepare Ravioli: Preheat oven to 375 F. Coat a large rimmed baking or cookie sheet with cooking spray. In a shallow bowl, combine egg whites and 1/8 tsp each salt and 1/8 tsp black pepper. In a separate shallow bowl, combine bread crumbs, remaining 1/8 tsp salt and 1/4 tsp black pepper, parmesan cheese, and 2 teaspoons italian seasoning. Dip 1 ravioli into egg mixture, turning to coat. Dip into bread crumb mixture, turning to coat and shaking off excess; transfer to baking sheet. Repeat with remaining ravioli, adding to sheet in a single layer. Bake, turning once, until lightly browned, 12 to 16 minutes. Divide among 4 plates and serve (each serving) with 1/4 cup sauce. Cooking Tips: Line cookie sheet with foil prior to adding ravioli for easy clean-up. Make sure you turn these after about 6 minutes or they will burn on one side. Using one hand to dip the ravioli into egg and the other hand to toss dry crumbs make the process much less messy. Picky Eater/Non-Dieter Tips: This is a kid pleaser. You'll be hearing requests for this often! Perhaps leave the red pepper flakes of the marinara sauce if they are sensitive to heat. *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/toastedravioli.html 1/1
5/11/13 salsaverdesteaktacos Salsa Verde Steak Tacos Slow Cooker Friendly Fake-Out/Take-Out *Points+ Value: 7 Calories: 256 Fat: 10.7 Carbs: 20 Fiber: 2.8 Protein: 20.9 Servings: 6 (2 tacos per serving) 1.5 pounds flank steak (or london broil), trimmed of fat 1 large onion cut into wedges 1 teaspoon salt 1 teaspoon pepper 1 teaspoon garlic powder 2 cups salsa verde (recommend using (2) - 7 oz cans Herdez Salsa Verde) 12 (6-inch) white corn tortillas 1 cup thinly sliced romaine lettuce 6 lime wedges and seasoning. Pour over the Put the steak and onion wedges in the slow cooker. Combine the salsa, broth and seasonings. Pour over the steak. Cook on high for 5-6 hours or low for 7-8 hours. Shred the meat and return to slow cooker for 10 minutes. While beef is simmering in juices, spray a nonstick skillet with cooking spray and heat to high. Warm corn tortillas for 1-2 minutes per side or until just warm and slightly browned. Serve beef mixture with sauce on corn tortillas. Top each serving with lettuce and an onion wedge; serve with lime wedge. Cooking Tips: This truly is a no-brainer meal. The quality of the salsa verde is important. I would recommend getting it from the specialty hispanic section of the grocery store. The brand I mention in the ingredient list is both inexpensive and delicious. Picky Eater/Non-Dieter Tips: The salsa verde is not super spicy, but if they are exceptionally sensitive to heat, rinse off their steak before making their taco. Add cheese and sour cream to 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/salsaverdesteaktacos.html 1/1
5/11/13 carribeanporktenderloin Carribean Pork Tenderloin Company Worthy *Points+ Value: 7 Servings: 4 Calories: 227 Fat: 11.6 Carbs: 10 Fiber: 2 Protein: 24.2 1 Tbsp. Mrs. Dash Fiesta Lime Seasoning Blend 1 lb. pork tenderloin, sinue removed 1/2 cup red, yellow or orange pepper, seeded cut into 3/4 inch dices 1/3 cup green onion, green and white parts 1 (20 oz) can pineapple in juice 1/2 cup fresh squeezed orange juice 3 Tbsp. lime juice 1 Tbsp. olive oil 1 Tbsp. mild or hot chili powder Cooking spray Preheat oven to 450. Mix 2 Tbsp. Mrs. Dash Fiesta Lime Seasoning Blend, 1/2 cup fresh squeezed orange juice, 3 Tbsp. lime juice, and 1 Tbsp. olive oil. Whisk to blend well. Measure 1/3 cup of mixture (reserve rest) and pour into ziplock bag along with pork tenderloins. Squeeze out excess air and refrigerate for at least 30 minutes or up to overnight. In bowl, pour remaining orange/lime juice blend and toss with 1/2 cup red pepper (seeded cut into 3/4 inch dices), 1/2 white or red onion (cut into 3/4 inch dices) and 1 (20 oz) can pineapple in juice (diced). Cover with plastic wrap and refrigerate to chill while pork is marinating. Remove pork from marinade and blot with paper towels. Add pork to glass baking dish (large enough to allow tenderloins not to touch); Cook at 450 10 minutes. Reduce heat to 400 and cook for an additional 10-15 minutes or until a thermometer inserted into thickest portion of pork registers 145. Remove pork from pan; Tent loosely with foil and let stand 10 minutes. Slice pork and spoon relish onto four plates; top with grilled pork tenderloin. Cooking Tips: Be sure and get pork tenderloins, not loin. Tenderloins are smaller. Take the time to remove the sinue from the tenderloin. These are the opague white streaks of tough fiber on the tenderloin, Use a sharp paring or filet knife to easily cut this off. Picky Eater/Non-Dieter Tips: This is very tender pork. If they are super picky, just rinse the spices off their serving 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/carribeanporktenderloin.html 1/1