Week 1/2-1/9 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 f See bottom of Meal Plan for more detail. Week of 6/27 7/4 Snack Ideas Snack #1 (S1)(List assumes 4 Days) Multi Grain Crackers with Ricotta/Apricot Spread Mix 1/4 cup part skim ricotta with 1 teaspoon honey and 2 tablespoons (chopped) dried apricots. Serve on 12 Special K Multigrain Crackers. Makes 1 serving @ 5 Points+ per serving Calories: 175 Fat: 5.6 Carbs: 28 Fiber: 3.0 Protein: 9.4 Snack #2 (S2)(List Assumes 3 Days) Apple and Cheddar Top 1 Granny Smith apple (sliced) with 1.5 ounces thinly sliced 2% cheddar Makes 1 serving @ 3 Points+ per serving. 1.5 ounces 2% sharp cheddar 3 granny smith apple 0 Total Points+ /serving 3 Makes 1 serving @ 3 Points+ per serving Calories: 230 Fat: 9.3 Carbs: 25.1 Fiber: 4.4 Protein: 11 Note: Due to Zero Point apple in this snack, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Breakfast Breakfast #1 (B1) (List assumes 4 days) Overnight Oatmeal In Tupperware container or jar, combine 1/4 old fashioned oats, 5 tbsp 2% milk, 1/3 small banana (smashed), 1/4 teaspoon cinnamon and 2 teaspoons brown sugar. Cover tightly and refrigerate overnight. Makes 1 serving @ 5 Points+ per serving Overnight Oatmeal 5 medium orange 0 Total Points+/Meal 5 Calories: 222 Fat: 3.2 Carbs: 44.2 Protein: 8.6 Fiber: 4.9 Note: Due to Zero Point orange in this breakfast, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Breakfast #2 (B2)(List assumes 3 days) Scrambled Egg Burrito *In a medium bowl, whisk together 1/3 cup Egg Beaters, 1 tablespoon 2% teaspoon chopped fresh parsley, a pinch of kosher salt and a dash of coar black pepper. Coat a small nonstick skillet with cooking spray, and melt 1 light butter over medium heat. Add 1/4 cup chopped red bell pepper and s or until tender. Add the egg mixture, and stir with a heatproof rubber spatu *Sprinkle 2 tablespoons 2% cheddar cheese down the center of one fajita tortilla; top with the scrambled egg mixture, and 2 tablespoons chopped pl Roll to serve. Makes 1 serving @ 6 Points+ per serving Calories: 259 Fat: 9 Carbs: 29 Fiber: 3 Protein: 15 Lunch Lunch #1 (L1) (List assumes 5 days) Roast Beef and Cheese Roll Up Mix together 1 teaspoon light mayonnaise with 2 teaspoons brown mustard. Spread mixture over 1 fajita tortilla (32 gm). Top with 2 ounces lean deli roast beef and 1/2 cup shredded spinach. Finish with 1/4 cup 2% sharp cheddar cheese. Roll and secure with toothpick. Store shredded lettuce with a paper towel in the bag to avoid browning. Makes 1 serving @ 7 Points Plus per serving Roast Beef and Cheese Roll Up 7 1/2 cup sliced green pepper 0 Total Points+/Meal 7 Calories: 291 Fat: 10 Carbs: 28.7 Fiber: 2.7 Protein: 26.3 Note: Due to Zero Point green pepper in this lunch, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Lunch #2 (L2) (List assumes 2 Days) Salmon Salad with Crackers In medium bowl, combine 2 teaspoons light mayonnaise with 1.5 Tablespoons dijon mustard, 1 tbsp. reduced fat cream cheese (room temperature) and 2 teaspoons lemon juice. Mix until very smooth. Add 6 o canned or pouched boneless skinless pink salmon (drained and flaked) and stir well. Add 1/2 cup chopped cucumber, 1/2 cup cherry tomatoes, 1/4 cup chopped red onion and 1/8 teaspoon salt and pepper. Toss. Makes 2 servings @ 4 Points+ per serving 1/2 recipe of Salmon Salad 4 12 Special K Multigrain Crackers 1 Total Points+/Meal 5 Calories: 196 Fat: 3.7 Carbs: 17.6 Fiber: 1.5 Protein: 20.5 Desserts Vanilla/Raspberry Ice Box Cake: In a large bowl, fold 2 sugar free vanilla pudding snacks (with 60 calories or less each) into one 8 ounce container Cool Whip Free (thawed uniform. Place 2 cups (drained) canned peach slices packed in juice in a medium bowl and pat dry. Sprinkle peaches with 1/4 tsp. cinnamon and toss to coat. Place 9 reduced fat graham crackers (2.25 sheets) in a single layer in a 9" X 5" loaf pan. Spread evenly with 1 cup of the Cool Whip Mixture. Layer with half of the cinnamon p and 1 cup of frozen (thawed and drained) raspberries. Cover with 1 cup Cool Whip mixture. Layer with 9 more graham crackers, followed by another cup of Cool Whip mixtur layering with remaining cinnamon peach slices and another cup raspberries. Cover tightly with plastic wrap and refrigerate until graham crackers are soft, overnight or at leas Makes 8 servings @ 4 Points+ per serving. Calories: 148.5 Fat: 3 Carbs: 31.5 Fiber: 3 Protein: 1.5 *Funfetti Dip: Note: There will be enough ingredients on the grocery list to make this dessert twice. In a large bowl, mix together 1 2/3 cups Funfetti cake mix, 1 cup fat free plain greek yogurt and 1/2 cup lite Cool Whip until completely combined and you see no more lumps. Cover with plastic wrap and allow to chill for about 4 hours. Serve each (1/4 cup) serving with 1.5 sheets of reduced fat graham crackers as dippers.. Calories: 160 Fat: 3 Carbs: 28.2 Fiber:.3 Protein: 1.9.Makes 12 servings @ 4 Points+ per serving Dinner On Next Page
1/2/2016 Week62774B Dinner #1(D1) Perfectly Moist Chicken 4 Points+ Week of 1/2 1/9 Alternate Vegetarian Meal: Stuffed Veggie Pitas Freezer to Slow Cooker Meal: Honey Orange Drumsticks Dinner Double Duty/Plan Ahead Desperation Dinner Couscous with Red Peppers, Spinach and Cranberries: 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 onions are softened.. Add 1/2 cup water and bring to a boil. Stir in 1/2 cup couscous, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Return to boil. Cover, remove from heat, and let stand 5 minutes. Fold in 1/4 cup dried cranberries, 2 Tbsp. sunflower seeds, and 2 Tbsp. lemon juice and 1 cup Spinach Ribbons (stack 1 cup spinach leaves in batches. Roll into loose "logs" and slice into ribbons). Makes 4 servings @ 4 Points+ per serving Dinner #2 (D2): Apple Crunch Salad 5 Points+ Double Duty/Plan Ahead Spinach Ribbons: Stack 4 cups spinach leaves in batches. Roll into loose "log" and slice into ribbons. Makes 4 Servings @ 0 Points+ per serving. Calories: 38.9 Fat:.4 Carbs: 9.1 Fiber: 1 Protein:.3 Note: Due to Zero Point pineapple in this side, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Dinner #3 (D3): Caprese White Pizza 9 Points+ This is a Meal In One and requires no sides. Dinner #4 (D4): Slow Cooker Beef and Pasta 9 Points+ Pineapple Slices: Slice fresh pineapple into 4 (2 inch thick) slices Makes 4 Servings @ 0 Points+ per serving. Calories: 38.9 Fat:.4 Carbs: 9.1 Fiber: 1 Protein:.3 Dinner #5 (D5): Pork Hobo Packet 6 Points+ 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 and 1 teaspoon olive oil, Makes 4 servings @ 3 Points+ per serving Calories: 108 Fat: 1.1 Carbs: 24.1 Fiber: 1.5 Protein: 2 Tilapia with Parsley Butter 4 Points+ Marinated Broccoli Tomato Salad: Combine 4 cups broccoli florets (coarsely chopped), 1 cup cherry tomatoes (halved), 1/2 cup shredded 2% sharp cheddar cheese, 1/4 cup thinly sliced red onions and 2 Tbsp. sunflower seeds. In small bowl, whisk together 1/2 cup Lightened Up Italian Dressing (Click Link or See Page 11 of PDF), 1.5 teaspoons sugar and 2 teaspoons Dijon mustard. Add dressing mixture to salad and toss. This can be served immediately but is best if chilled and marinated for at least 4 hours. Makes 4 (1 1/3 cup) servings @ 3 Points + per serving Calories: 120 Fat: 7 Carbs: 10 Fiber: 2 Protein: 6 Dinner #7 (D7): Loaded Nachos 9 Points+ Carrot Salad: In large bowl, combine 3 cups (1/4 inch thick) sliced carrots (about 2/3 pound), 1/2 cup minced fresh parsley, 1/2 cup chopped fresh pineapple and and 1/4 cup Lightened Up Italian Dressing). Toss and refrigerate at least 30 minutes (overnight if possible). Makes 6 servings @ 1 Points+ per serving Calories: 59 Fat: 3.9 Carbs:.8 Fiber: 2.1 Protein:.8 http://shrinkingonabudgetmealplan.com/mealplans/week62774b 1/1
Shrinking On A Budget Grocery List Week 1/2-1/9 Week of 6/27 7/4 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 (8 ounce) container Cool Whip Free (DES1) (1 cup) of frozen raspberries (DES1) frozen lemon juice (or bulb from produce)(d1)(d2)(d3)(d6)(d7)(mah) Produce cinnamon (B1)(D2) brown sugar (B1) light butter (B2)(D6) light mayonnaise (L1) brown mustard (L1) (2.5 cups) spinach (L1) cinnamon (DES1) olive oil (D1)(D2) red wine vinegar (D6)(D7) dijon mustard (D6)(D7) canola oil (D6)(D7) honey (D1)(D2) oregano (D1)(D2)(D3) sugar (D3) italian seasoning (D4) soy sauce (D5) sesame oil (D5) ground ginger (D5) cumin (D7) garlic powder (D7) (5) Granny Smith Apples (S2)(D2) (4) oranges (B1) (2) bananas (B1) parsley (B2)(D6)(D7) (1) lemon (D6) (2) red bell peppers (B2)(D1) (3)green peppers (L1)(D5) yellow bell pepper (D4) light mayonnaise (L2)(D2) dijon mustard (L2) 3 plum tomatoes small cucumber (L2) (2) small red onions (L2)(D3)(D6) (6 cups) spinach (D1)(D2)(D3) small cored and peeled pineapple (D4) (2) heads broccoli (D5)(D6) (1.5) cups cherry tomatoes (L2)(D5)(D6) (2 pounds) carrots (D4)(D7) garlic (D1)(D2)(D3)(D4) green onions (D1)(D2)(D5) medium sweet onion (like Vadalia)(D4) celery (D2)(MAH) fresh basil (D3) 5 medium zucchini (D4) best looking tomatoes(enough to make 1 cup sliced) (D3) Dry Goods (6 ounces) Ronzoni Smart Taste penne pasta (D4) (1/2 cup) couscous (D1)(MAH) Baking/Spices Breakfast/Cereals (1 cup) old fashioned oats (B1)(MAH) Canned (6 oz) canned or pouched boneless skinless pink salmon (L2) (2) 14 ounce canned peach slices packed in juice (DES1) (14 1/2 ounce) can diced fire roasted tomatoes (D4) (1/2 cup) lower sodium beef broth (D4) (8 ounces) sliced water chestnuts (D5) (1 cup) fat free spicy black bean dip (D7) Deli (10 ounces) lean deli roast beef (L1) Condiments/Sauces/Dressings Dairy 1 package Good Seasons Italian Dressing (D6)(D7) (2 cups) salsa (D7) (16 ounces) part skim ricotta (S1)(D3)(optionally double amount if making cheese pizza for Picky Eater) (16 ounces) 2% sharp cheddar cheese (S2)(B2)(L1)(D6)(D7) (1 cup) egg substitute (like Egg Beaters)(B2) (1 cup) 2% milk (B1)(B2) (2 ounces) reduced fat cream cheese (L2) (2) sugar free vanilla pudding snacks (DES1) (4 ounces) pre shredded part skim mozzarella cheese (D3)(optionally double amount if making cheese pizza for Picky Eater) (8 ounces) fat free plain greek yogurt (DES2) (1.5 ounces) grated parmesan cheese (NOT the green can) (D3)(MAH) (optionally double amount if making cheese pizza for Picky Eater) (8 ounces) reduced fat sour cream (D2)(D7)(MAH) Meat/Poultry/Seafood Bread (1/4 cup) dried apricots (S1) (1/4 cup) dried cranberries (like Craisins)(D2) Funfetti cake mix (DES2) Old Bay seasoning (D6)(MAH) (1/4 cup) dried cranberries (D1)(MAH) (1/4 cup.) sunflower seeds (D1)(D6)(MAH) Snacks/Chips/Cookies/Crackers Special K Multigrain Crackers (S1) reduced fat graham crackers (DES1)(DES2) 4 oz baked tortilla chips (I used Baked Tostitos Scoops)(D7) (1.75 pounds) boneless skinless chicken breast (D1)(D2) (1 1/2 pounds) lean beef stew meat (D4) (1 pound) 1 pork tenderloin (D5) 4 (5 ounce) tilapia fillets (6) 8 oz 99% lean turkey breast (D7) 6 inch) tortillas (B2)(L2) Italian cheese flavored pizza crust (such as Boboli)(D3) (+ optional extra crust for Picky Eater cheese pizza)
Double Duty/Plan Ahead: Cook extra chicken for Apple Crunch Chicken Salad Perfectly Moist Chicken Double Duty/Plan Ahead Grill Friendly *Points+ Value: 4 Calories: 165.1 Fat: 5.7 Carbs: 3.5 Fiber:.2 Protein: 25.2 Servings: 4 1 cup very hot water 2 cups cold water 1/4 cup kosher salt (not table salt) 1/4 cup honey 5 teaspoons dried oregano 1 Tablespoon olive oil 4 teaspoons chopped garlic 1.75 pounds boneless skinless chicken breast (you'll use 9 ounces of this for Apple Crunch Salad another night) For Brine: In medium bowl, stir together hot water, kosher salt (MUST be kosher not table salt), honey, oregano, garlic and olive oil. Stir until honey and salt dissolve. Add cold water and transfer mixture to a ziplock bag. Cut chicken breasts into 4 ounce portions and pound to even thickness just pound thick side to equal thickness of thinner side. You're not trying to get cutlets here. Add chicken to brine mixture in bag and press as much air out as possible. Put bag in a 8 x 8 inch glass dish and either refrigerate for an 1 2 hours or allow to sit at room temperature for 30 minutes. When ready to grill, pat chicken dry then select one of the below cooking methods: Grill Method: Preheat grill to medium high heat. Remove chicken from bag; discard marinade in bag. Sprinkle chicken with salt. Grill chicken 4 5 minutes per side or until meat thermometer reaches 165. Oven Method: Preheat oven to 425. Place chicken in a baking pan which has been lined with foil. Cook for twenty minutes or until chicken reaches 160 (and juices run clear). Reserve and refrigerate 9 ounces (chicken for Apple Crunch Salad). Cooking Tips: Don't skip the step of pounding the chicken breasts to even thickness. This makes for even cooking. Chicken goes from juicy and tender to hockey puck dry in a span of 5 minutes. After total cook time of 8 minutes on grill, test with an instant read thermometer. If not at 160, put back in oven for 3 more minutes or grill for two minutes and continue to check. Picky Eater/Non Dieter Tips: This is mild but flavorful chicken. Rinse spices off chicken and serve with their favorite dipping sauce and this will be a huge hit. *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.
Double Duty/Plan Ahead: Use extra chicken you grilled on Perfectly Moist Chicken night. Apple Crunch Salad Double Duty/Plan Ahead No Cook Night Desperation Dinner *Points+ Value: 5 Servings: 4 (1 cup) servings 9 ounces cooked chicken breast (from Perfectly Moist Chicken) 1 cup chopped Granny Smith apple (skin on) 1/2 cup chopped celery 1/4 cup Craisins 2 Tablespoon chopped green onions 1/3 cup light mayonnaise 1 Tablespoon.reduced fat sour cream 1 teaspoon fresh lemon juice 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/16 teaspoon ground cinnamon Using hot water, rinse off any spices adhering to leftover chicken. Cut chicken into 1/2 inch chunks. Combine first 5 ingredients in a large bowl. In separate bowl, combine mayonnaise and remaining 5 ingredients, stirring well with a whisk. Add mayonnaise mixture to chicken mixture, tossing well to coat. Serve on bed of spinach ribbons (see sides on menu). Chill for 20 minutes (or more) if possible. Cooking Tips: This is a no brainer recipe. You can make it up to a day ahead. It is best when chilled at least 20 minutes before serving. But you can serve it right after it is tossed. Picky Eater Tips: Reserve some chicken and serve them plain chopped chicken along with their favorite dipping sauce. *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.
1/2/2016 whitepizzasummerbounty Caprese White Pizza Meat Free But Delicious Meal In One *Points+ Value: 9 Calories: 339 Fat: 10.2 Carbs: 43 Fiber: 2 Protein: 18 Servings: 6 1/2 small red onion (or thinly sliced shallots) 1 Tablespoon lemon juice 1 Tablespoon sugar 1 cup part skim ricotta cheese 1 cup (4 ounces) pre shredded part skim mozzarella cheese 1/3 cup (1.5 ounces) grated parmesan cheese (fresh if possible) 1 clove garlic (either finely minced or pressed with garlic press) 1/8 teaspoon ground red pepper 1 (1 pound) Italian cheese flavored pizza crust (such as Boboli) 1 cup thinly sliced fresh basil 1/2 cup finely chopped spinach 1/2 teaspoon black pepper 1/2 teaspoon dried oregano 1 cup thinly sliced plum, heirloom or vine ripe tomatoes (whichever look most red and juicy) This recipe originally calls for shallots instead of red onions. So if you happen to have shallots, you can skip this step. But please don't buy them just for this recipe. To prepare red onions: In small bowl, stir together 1/2 cup water, 1 Tablespoon lemon juice and 1 Tablespoon sugar. Slice red onions into thin slices and put into sugar water mixture. Allow to "hang out" in water for at least 10 minutes, but longer is fine. To prepare pizza: Preheat oven to 425. Combine ricotta, mozzarella, garlic, red pepper and parmesan in a medium bowl. Spread cheese mixture over pizza crust, leaving a 1/2 inch border around the edge. Sprinkle with basil, spinach, pepper and dried oregano. Arrange tomato slices in a single layer on top. Drain and pat dry red onions and put on top of tomatoes. Place pizza on baking sheet. Bake at 425 for 10 minutes. Remove pizza to cutting board; cut into 6 slices. Cooking Tips: * Don't skip the step of soaking the red onions. It really does mellow them out so they taste like a shallot and they're way less expensive. *Make sure the raw garlic you put in with the cheese is either very finely diced or (preferably) put through a garlic press or you'll be biting into raw chunks of garlic. *Select the ripest, juiciest tomatoes. During the summer this will probably be vine ripened or heirloom. Or if you're lucky enough to have access farm stand tomatoes. *If you'll notice in the photo, during the initial test we put the basil on top of the tomatoes. It wilted and lost some of it's integrity and flavor. We preferred the second test run with the tomatoes on top. Picky Eater/Non Dieter Tips: You have a couple of options. You can easily leave the tomato and basil off their portion of the pizza. When I do this, I typically make a little wall on either side of their portion with a few toothpicks to keep ingredients from sliding over. Or, you can double the amounts of ricotta, parmesan and mozzarella, purchase an extra crust and make them their own cheese pizza. In bowl, combine 1 cup part skim ricotta cheese, 1 cup (4 ounces) pre shredded part skim mozzarella cheese, 1/3 cup (1.5 ounces) grated parmesan cheese (fresh if possible), 1 clove garlic (either finely minced or pressed with garlic press) and 1/2 teaspoon italian seasoning. Spread cheese mixture over crust and bake at 425 for 10 minutes. Consider saving leftovers for Tilapia with Parsley Butter night if your Picky Eater won't eat 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. http://shrinkingonabudgetmealplan.com/mprecipes/whitepizzasummerbounty 1/1
Slow Cooker Beef and Pasta Slow Cooker Friendly Meal In One This may seem high in Points+, but keep in mind it is a Meal In One *Points+ Value: 9 Calories: 361 Fat: 11 Carbs: 31 Fiber: 5.1 Protein: 31.7 Servings: 6 1 1/2 pounds lean beef stew meat, cut into 1 inch pieces 3 medium carrots, cut into 1/2 inch slices 1 medium yellow sweet pepper, seeded and cut into 1 inch pieces 1 medium sweet onion, cut into thin wedges 2 cloves garlic, minced 1 teaspoon dried Italian seasoning, crushed 1/4 teaspoon salt 1/4 teaspoon ground black pepper 1 14 1/2 ounce can diced fire roasted tomatoes, undrained 1/2 cup lower sodium beef broth 3 cups zucchini halved lengthwise and cut into 1/4 inch pieces (2 medium) 6 ounces Ronzoni Smart Taste penne pasta Put meat in a 3 1/2 or 4 quart slow cooker. Add carrots, sweet pepper, onion, garlic, Italian seasoning, salt, and black pepper. Pour tomatoes and broth over mixture in cooker. Cover and cook on low heat setting for 6 8 hours or on high heat setting for 3 1/2 to 4 hours. Once meat is cooked to desired tenderness, turn slow cooker to high (If using low heat setting). Stir in zucchini. Cover and cook for 30 minutes more. Meanwhile, cook pasta according to package directions; drain. Serve meat mixture over pasta. Cooking Tips: This is a no brainer. Just remember to start the pasta water once you put the zucchini is the slow cooker. The timing should be about right. And don't forget to crank the slow cooker to high when you put in the zucchini. Picky Eater/Non Dieter Tips: This makes for very tender pieces of meat. Just pick the zucchini out of their serving and put just meat and buttered pasta (per 2/3 cup pasta, toss with 2 Tablespoons melted butter, 2 teaspoons grated parmesan, and pinch of garlic powder). Supplement their meal with fruit or a salad. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits.
1/2/2016 porkveggiepacket Strategy: Put pork tenderloin in freezer while separating broccoli florets, slicing carrots, green pepper and green onions. Then slice very cold pork (it is easier to slice slightly frozen pork). Pork Hobo Packet Grill Friendly Meal In One Points+ Value: 6 Servings: 4 Ingredients 1 pork tenderloin (1 pound), sliced 2 cups fresh broccoli florets 2 cups sliced fresh carrots 1 can (8 ounces) sliced water chestnuts, drained 1 medium green pepper, julienned 2 green onions, sliced 1/4 cup reduced sodium soy sauce 2 teaspoons honey 4 teaspoons sesame oil 1 teaspoon ground ginger Preheat oven to 450. Divide the pork, broccoli, carrots, water chestnuts, green pepper and onions evenly among four pieces of double layered heavy duty foil (about 18 in. x 12 in.). Combine the soy sauce, honey. sesame oil and ginger; drizzle over pork and vegetables. Fold foil around filling and seal tightly. Put packets on baking sheet Cook for 10 12 minutes or until vegetables are tender and pork is no longer pink. Serve with rice if desired. Cooking Tips: Make sure you julienne the green pepper and slice carrots quite thin as well. Otherwise the vegetables won't be done by the time the pork is ready. If you like your vegetables very soft, you might want to microwave for 2 minutes before putting them in packet. Packets will continue to cook after you take them out of the oven, so serve quickly. Be very careful opening packets since steam will be quite hot. Picky Eater Tips: Customize their packet with favorite vegetables. Let them help decide what goes in, maybe even creating the packet themselves! Shrinkingonabudget.com http://shrinkingonabudgetmealplan.com/mprecipes/porkveggiepacket 1/2
Tilapia with Parsley Butter Easy Gourmet 15 Minutes or Less *Points+ Value: 4 Calories: 174 Fat: 6.4 Carbs: 1.2 Fiber:.2 Protein: 25.2 Servings: 4 1 teaspoon Old Bay Seasoning (divided) 4 (5 ounce) tilapia fillets Cooking spray 1 lemon, quartered 3 tablespoons light butter, softened 1/4 cup finely chopped fresh parsley 1/2 teaspoon grated lemon rind Place butter, 1/8 teaspoon of the Old Bay Seasoning, lemon rind and parsley in a small bowl; stir until well blended. Set aside. Sprinkle remaining Old Bay Seasoning over both sides of fish. Heat a large nonstick skillet over medium high heat. Coat pan generously with cooking spray. Coat both sides of fish with cooking spray; place in pan. Cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place fish on a serving platter and top each filet with 1 3/4 Tablespoons of the parsley butter mixture. Once butter has melted, squeeze lemon wedges over fish. Cooking Tips: It is critical that the butter is softened so that it is easily blended with the Old Bay and parsley. Picky Eater/Non Dieter Tips: Leave the Old Bay off their fillet and season with just salt and pepper or maybe even lemon pepper. Soften some additional butter when making the parsley butter so you can top their filet with plain butter and a squeeze of lemon. If you made a cheese pizza for your Picky Eater(s) on Summer Bounty White Pizza night, you'll have leftovers you can heat up for tonight. *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.
Loaded Nachos Comfort Food Lightened Up Fake Out/Take Out Points+ Value: 9 Calories: 347 Fat: 9.4 Carbs: 40.6 Fiber: 7.1 Protein: 27.1 Servings: 4 4 ounces baked tortilla chips (I used Baked Tostitos Scoops) 8 ounces 99% lean turkey breast 1 teaspoon cumin 1 teaspoon garlic powder salt and pepper 1 cup fat free spicy black bean dip 1 1/3 cup reduced fat Mexican cheese like Weight Watchers 2 cups salsa 1/2 cup light sour cream 2/3 cup fresh parsley Preheat oven to 425. Place 4 oz (about 56) chips on a large foil lined large baking sheet. Heat a large nonstick sauté pan over high heat. Add turkey. Season with cumin, garlic powder, salt and pepper and sauté until cooked through, breaking up meat into small pieces with a wooden spoon. When cooked, add bean dip and mix well. Spoon the turkey mixture over the chips and sprinkle the cheese on top. Bake until cheese melts, about 6 minutes. Remove the nachos from the oven, top with pico de gallo, sour cream, cilantro and jalepeños. Serve immediately. Picky Eater/Non Dieter Tips: Provide cheese, salsa, and ground turkey for your Picky Eater and let them fill their own nachos. *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.