BrinedPorkTenderloin http://shrinkingonabudgetmealplan.com/mprecipes/brinedporktenderloin... 1 of 1 1/25/2014 1:02 AM Brined Pork Tenderloin Comfort Food Lightened Up Great for Entertaining *Points+ Value: 7 (Points+ calculations discounts for discarded brine - only 4 Tbsp of brine is absorbed) Calories: 264 Fat: 11.3 Carbs: 15.6 Fiber:.2 Protein: 25.6 Servings: 4 1/2 cup brown sugar 1/4 cup plus 1 Tablespoon kosher salt 8 cups water 1/2 cup frozen apple juice concentrate, thawed 1 teaspoon freshly ground black pepper 1 teaspoon dried thyme (20 ounces) pork tenderloin Preheat oven to 425. Remove silver skin from tenderloin. In a large heatproof bowl, dissolve sugar and kosher salt in 4 cups of hot water. Add 4 cups ice water, plus apple juice concentrate, pepper and thyme. Stir to combine. Add the tenderloin and completely submerge in the brine. Cover and refrigerate for 2-6 hours.(do not brine longer or the meat will break down too much and get mushy.) Remove the pork from the brine and pat very dry with paper towels. Put tenderloin in a baking dish that has been sprayed with non-stick cooking spray. If one end of the tenderloin is really thin, simply tuck it under the tenderloin to try to create an even thickness. Secure the "tuck" with a toothpick if necessary. Bake tenderloin in preheated oven for 25-30 minutes or until thermometer inserted into thickest portion registers 155. Allow to rest for 5 minutes before cutting. Cooking Tips: *It is critical that you use kosher salt instead of table salt or this will be way too salty. I recommend using kosher salt in cooking anyway. If you aren't familiar with silver skin, it is that tough white membrane on pork tenderloin. You can usually get it started with a sharp knife, then just pull it off. * Also make sure you are buying tenderloin and not loin. Tenderloins are smaller and thinner; much more conducive to grilling. *Use a meat thermometer if possible. If you wait until pork is white all the way through, it will be tough. When pork is at ideal temperature it will still be ever so slightly pink just in the very center. Picky Eater/Non-Dieter Tips: This is a super kid friendly entree. The pork is crazy tender. Serve with dipping sauce of choice. *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.
cilantrolimechicken http://shrinkingonabudgetmealplan.com/mprecipes/cilantrolimechicken.html 1 of 1 1/25/2014 1:03 AM Double Duty/Plan Ahead: Cook an extra 14 ounces of chicken breast to use for Taco Chicken Casserole another night. Just refrigerate leftovers. Cilantro Lime Chicken Slow Cooker Friendly 10 minutes or less of prep 5 Ingredients or Less Desperation Dinner Desperation Dinner (prep time is about 5 minutes!) *Points+ Value: 4 (Points+ value was calculated for this recipe using only 1.5 pounds chicken - rest reserved for another meal ) Calories: 160 Fat: 4 Carbs: 4 Fiber: 2 Protein: 25 Servings: 6 2.5 pounds boneless skinless chicken breast (you'll reserve 12 ounces of this cooked chicken for Taco Chicken Casserole) 1 3/4 cups fat free salsa 1 (1.25 oz) package reduced sodium taco seasoning 1/3 cup lime juice 1/4 cup fresh cilantro or parsley (chopped) Add chicken to slow cooker. Top with remaining ingredients. Cook on low heat for 4-6 hours or until chicken is cooked through and tender. Cooking Tips: If you have a 6 quart slow cooker that cooks "hot" like mine, you'll need to check the chicken after 4 hours. You can use all the salsa mixture for this recipe. You'll need to reserve 12 ounces of chicken for the Taco Chicken Casserole, but the sauce won't be used in that recipe. Picky Eater/Non-Dieter Tips: Either rinse off salsa and serve with favorite dipping condiment or top theirs with 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.
TacoChickenCasserole http://shrinkingonabudgetmealplan.com/mprecipes/tacochickencasserol... 1 of 1 1/25/2014 1:03 AM Double Duty/Plan Ahead: Use chicken reserved from Cilantro Lime Chicken to make this meal speedy to throw together. Taco Chicken Casserole Comfort Food Lightened Up Guest Worthy *Points+ Value: 9 Calories: 353 Fat: 13.4 Carbs: 37.2 Fiber: 8.6 Protein: 22.4 Servings: 6 (hearty) 12 ounces cooked boneless skinless breast (use chicken reserved from Cilantro Lime Chicken) 1 clove garlic, minced 2 teaspoons canola oil 5 ounces baked tortilla chips (recommended Baked Tostitos Scoops) 1 (10.75 oz) can 98% cream of chicken soup 2 Tablespoons 1% milk 1.5 cups reduced fat sour cream (divided) 1/2 cup onion, chopped finely 1 (14 oz) can diced tomatoes and green chilis (mild, original or hot) 1 (15 oz) can reduced sodium black beans, rinsed and drained 1 (1 oz) packet taco seasoning 1 cup 2% sharp cheddar cheese Shred chicken and set aside. Preheat oven to 350 degrees. While oven is preheating, heat canola oil in small nonstick skillet over medium high heat. Add onion and saute for 2 minutes, stirring often. Add garlic and continue to saute for one minute or until onion has softened. Remove from heat and set aside. Lightly spray an 8x8-inch baking dish or a 2 quart oblong baking dish with non-stick cooking spray. In a large bowl, combine the chicken soup, 1 cup of the sour cream, milk, diced tomatoes, black beans, sauteed onions and garlic, and taco seasoning; Stir. Add chicken. Stir again to combine. Crush chips (crush with hands or put in ziplock bag and crush with rolling pin) and spread half of them on the bottom of the baking dish. Spread half of the chicken mixture over the tortillas. Top with 1/2 cup of cheese. Repeat layers. Bake for 30 minutes, until bubbly and cheese is starting to brown. Serve each serving with 2 teaspoons sour cream. Cooking Tips: If you do not have planned leftovers from Cilantro Chicken night, you can put 14 ounces of chicken and 1/4 cup salsa in baking dish and bake in preheated 400 degree oven for 25 minutes or until cooked through. Picky Eater/Non-Dieter Tips: This is usually quite popular with picky eaters, but can always just top some of the shredded chicken with cheese, put over the baked chips and microwave for 30 seconds. If they are eating the casserole, offer 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.
shrimpsalad http://shrinkingonabudgetmealplan.com/mprecipes/shrimpsalad.html 1 of 1 1/25/2014 1:04 AM Double Duty/Plan Ahead: We will use the rest of the pepperoncini and feta next week. Shrimp Salad Meal-In-One *Points+ Value: 7 Calories: 296 Fat: 9.8 Carbs: 12.1 Fiber: 3.2 Protein: 39.4 Servings: 4 4 quarts water 1 1/2 pounds medium or large shrimp, peeled and deveined 6 cups torn romaine lettuce 1 1/2 cups halved cherry tomatoes 1 cup (1/4-inch-thick) slices red onion, separated into rings 1 cup cucumber, halved lengthwise and cut into 1/4-inch slices 1 tablespoon chopped fresh flat-leaf parsley 6 tablespoons red wine vinegar 1 Tablespoon dijon mustard 1 Tablespoon olive oil 3/4 teaspoon dried oregano 1/4 teaspoon salt 1/4 teaspoon black pepper 2 garlic cloves, minced 1/2 cup (2 ounces) crumbled feta cheese 8 kalamata olives, pitted and halved (from olive bar if you have one in your store) 4 pepperoncini peppers Bring water to a boil in a large saucepan. Add shrimp; cook 1-2 minutes or until just starting to turn pink. Drain and rinse with cold water to stop cooking. Medium shrimp will probably only take 1 minute. Large shrimp will take more like 2 minutes. Place shrimp in a bowl; cover and chill. Place lettuce, tomatoes, onion, and cucumber in a large bowl; toss to combine. Combine parsley and next 7 ingredients (parsley through garlic) to make dressing, stirring with a whisk. Spoon 1 tablespoon dressing over shrimp; toss to combine. Add shrimp mixture and remaining dressing to lettuce mixture; toss gently to coat. Spoon about 2 3/4 cups salad onto each of 4 plates. Top each serving with 2 tablespoons cheese, 4 olive halves, and 1 pepperoncini pepper. Cooking Tips: Don't overcook shrimp. Use whatever size (already deveined) shrimp is on sale. Wrap feta in a paper towel (we'll be using next week). This will keep it fresh longer. Picky Eater/Non-Dieter Tips: Serve their shrimp with dipping sauce. Make them a side salad with their favorite toppings and dressings. The dressing is delicious. So double it if you have non-dieters in the family. They will want extra. *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.
RoastedPotatoSoup http://shrinkingonabudgetmealplan.com/mprecipes/roastedpotatosoup.html 1 of 1 1/25/2014 1:04 AM Roasted Potato Soup Meat Free but Delicious Desperation Dinner *Points+ Value: 6 Calories: 257 Fat: 8.1 Carbs: 27.2 Fiber: 2 Protein: 17.5 Servings: 4 (1 1/2 cup) 10.5 ounces frozen Green Giant Cauliflower in Cheese Sauce 2.5 cups 1% milk 3/4 cup fat free chicken broth 1 cup water 1/2 of a (7.6 ounce) package roasted garlic mashed potatoes 1 cup (4 ounces) shredded 2% cheddar cheese 1/2 teaspoon freshly ground pepper 2 slivered green onions (tops only) Prepare cauliflower and cheese according to package directions. Carefully (steam will escape), add contents of the package into a blender with 1.5 cups of the milk. Puree. Combine cauliflower puree, broth, water, and remainder of milk (1 cup) in a large saucepan; bring to a boil. Remove from heat; add potatoes and stir with a wire whisk until well blended. Allow to sit for 2 minutes after whisking. If soup is too thick, add a bit more water. If too think add a couple of Tablespoons of potato flakes. Add 3/4 cup cheese, stirring until cheese melts. Spoon evenly into 4 bowls; sprinkle evenly with remaining 1/4 cup cheese, pepper and slivered green onions. Cooking Tips: Note that you are only using half the package of potato flakes. This is a no-brainer dinner for those crazy nights when you don't have time to think. Just be sure to puree the cauliflower and whisk the soup. That's really the only critical aspect of the recipe. This makes a great leftover lunch, so you might want to double the other ingredients and just use the whole package of potato flakes.. Picky Eater/Non-Dieter Tips: Add extra cheese to theirs. Consider adding bacon to the top as well. Provide Tabasco sauce for those who want it. *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.
skinnycheeseburger http://shrinkingonabudgetmealplan.com/mprecipes/skinnycheeseburger.html 1 of 1 1/25/2014 1:05 AM Skinny Cheeseburger Comfort Food Lightened Up *Points+ Value: 7 Calories: 303 Fat: 11 Carbs: 16 Fiber: 7 Protein: 35 servings: 4 1 pound ground sirloin 1 ounce 2% sharp cheese, cut into 4 equal squares (roughly 1 inch cubes) 4 whole wheat Sandwich Thins (like Arnold's) 1 cup romaine lettuce (chopped) 1 medium tomato, sliced 4 Tablespoons ketchup 4 Tablespoons fat free plain greek yogurt 1 teaspoon salt 1 teaspoon Montreal Steak Seasoning 1 teaspoon worcestershire sauce Toast sandwich thins and set aside. Mix ketchup and yogurt together in a small bowl and set aside. In medium bowl, sprinkle meat with Montreal Steak Seasoning (if using) and worcestershire sauce. Divide the hamburger meat into quarters. Form the meat into patties; make an indentation in the middle of each patty and place a cube of cheese into each well. Form the meat around the cheese (so it is hidden in the middle of the patty) and sprinkle with salt. Place the burgers on a nonstick skillet or griddle over medium high heat. Cook 3-4 minutes per side or until no longer pink. Place each burger on one side of a sandwich thin. Top other side of sandwich thin with equal amounts of the ketchup/yogurt mixture, lettuce and tomato. Cooking Tips: This is a super easy dinner. Just don't overwork the meat while wrapping around the cheese. This will make the burger tough. We use the Montreal Steak Seasoning in our recipes often, so if you don't have it, I highly recommend you purchase a small container Picky Eater/Non-Dieter Tips: Provide them with their favorite burger 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.
baconandeggmuffins http://shrinkingonabudgetmealplan.com/mprecipes/baconandeggmuffins.html 1 of 2 1/25/2014 1:05 AM Bacon and Egg Muffins Breakfast For Dinner *Points+ Value: 6 Servings: 6 hearty (2 muffin) Calories: 224 Fat: 3 Carbs: 34.2 Fiber: 1.8 Protein: 13.2 5 cups country style hash browns, thawed 1 1/2 cups frozen (thawed) chopped spinach 3/4 cup(s) part-skim ricotta cheese 3 large egg(s), beaten 2 Tbsp green onions, chopped 6 slice(s) uncooked Canadian-style bacon, quartered 1 cup(s) 2% sharp shredded Cheddar cheese 2 sliced plum tomatoes (seeded) Preheat oven to 350. In a microwave safe bowl, combine thawed hash browns and green onions. Cover bowl with saran wrap and microwave for 2 minutes or until potatoes are tender. Put in colander to drain. While potatoes are cooking, squeeze spinach dry. In a small bowl, combine ricotta cheese and eggs. Spray a 12 muffin tin with cooking spray. Distribute potatoes evenly in the bottom of each tin (start with 1/4 cup per tin). Top with a quarter-slice of bacon, 1 heaping teaspoon of ricotta cheese mixture, about 2 tablespoons of spinach, about a tablespoon of cheddar cheese, another bacon quarter, and another heaping teaspoon of ricotta mixture. Sprinkling tops with few remaining shreds of cheese and 2 tablespoons seeded (sliced) plum tomatoes. Bake muffins until fully set and ricotta is cooked through, about 25-30 minutes. Cool in muffin tins for about 10 to 15 minutes. Cooking Tips: I highly recommend putting the muffin tins on a cookie sheet in case the eggs "bubble" over. Squeezing the spinach is an important step in the process. I recommend getting the rest of the dinner on the table while muffins are cooling. Picky Eater/Non-Dieter Tips: For the more adventurous or non dieters, make their muffin with extra cheese and add a dash of Tabasco sauce to their eggs. For the picky eater, omit the spinach in theirs by adding just plain ricotta to their muffin. Add extra cheese to theirs as well. *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.