5/25/13 BSLD52561 Week of 5/25-6/1 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) Honey Roasted Chickpeas Breakfast #1 (B1) Breakfast Strata Grocery list assumes 4 Days Drain one (15.5 oz) can chickpeas. Pour onto paper towels and blot dry (well). Arrange racks in top and bottom thirds of oven. Preheat oven to 400 degrees F. In large bowl, stir together 2 teaspoons olive oil, 1 teaspoon ground cinnamon, and 1 tablespoon granulated sugar. Add chickpeas and toss to coat. Put chickpeas in a foil-lined large rimmed baking sheet. Bake, in top rack, shaking pan occasionally for 20 minutes. Move to bottom rack and continue to cook for 15-20 minutes. Place hot, roasted chickpeas in a small bowl and coat evenly with 1 Tbsp. honey. Spread chickpeas back out on baking sheet and allow to dry. Store in an airtight container. Makes 4 (1/3 cup) servings @ 3 Points+ per serving 1/3 cup Honey Roasted Chickpeas 3 2 small Cuties (clementines) 0 Total Points+/serving 3 Calories: 219 Fat: 3.3 Carbs: 41.5 Fiber: 8 Protein: 6.5 Note: Due to Zero Point clementines in this snack, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Grocery list assumes 4 days To prepare: Cut 5 (6 inch) corn tortillas into thin strips. Combine 1/2 cup bottled salsa and 1 cup canned black beans (rinsed and drained) in a bowl. Place one-third of tortilla strips in an 2 quart round baking dish coated with cooking spray. Top with 1/4 cup 2% cheddar cheese and about 3/4 cup salsa/bean mixture. Repeat procedure with one-third of tortilla strips, 1/4 cup cheese, and remaining salsa mixture; top with remaining tortilla strips. Whisk together 1/2 cup reduced fat sour cream, 1/2 cup 2% milk, 1 egg, and 2 egg whites. Stir in 1/4 cup green onions. Pour over tortilla strips; sprinkle with 1/4 cup cheese. Cover and chill 8 hours or overnight. *When ready to bake: remove dish from refrigerator. Let stand at room temperature 10 minutes. Preheat oven to 350. Cover and bake at 350 for 20 minutes. Uncover and bake an additional 15 minutes or until lightly browned. Cut into 4 equal servings. Refrigerate uneaten portion for up to 3 days. Makes 4 Servings @ 7 Points+ per serving Breakfast Strata 7 Snack Ideas Breakfast Snack #2 (S2) Craisin-Orange Cottage Cheese Zest one Clementine and set aside zest. Peel clementine (after zesting). Measure out 1/2 cup 2% cottage cheese into large cereal bowl. Add 20 Craisins (dried cranberries) and the peeled clementine. Stir. Top with clementine zest. Makes 1 servings @ 3 Points+ per serving. Calories: 199 Fat: 1.5 Carbs: 17.6 Fiber: 2.6 Protein: 14.7 Breakfast #2 (B2) Cinnamon French Toast Grocery list assumes 3 Days Grocery list assumes 3 days In a shallow bowl or pie plate, combine 1/2 cup Egg Beaters, 1/4 teaspoon cinnamon and 1/4 teaspoon vanilla extract. Lay 2 slices light wheat bread in egg mixture and allow bread to absorb egg. Turn after a minute or so, trying to allow both sides of bread to absorb egg. When all (or almost all) egg is absorbed, cook bread over medium heat in a pan sprayed with nonstick spray, flipping after a few minutes. Once both sides are brown, plate French toast and top with 1/4 teaspoon Splenda or suga and 1/4 teaspoon cinnamon. Makes 1 serving @ 4 Points+per serving. Cinnamon French Toast 4 Gala Apple 0 Total Points+/Meal 4 Calories: 248 Fat: 1.5 Carbs: 43 Fiber: 8.8 Protein: 20 1/2 grapefruit 0 Total Points+/Meal 7 Note: Due to Zero Point apple in this breakfast, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Calories: 288 Fat: 8.6 Carbs: 41.4 Fiber: 6.7 Protein: 17 Note: Due to Zero Point grapefruit in this breakfast, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Lunch #1 (L1) Pasta Fagioli Grocery list assumes 5 days In a deep pot, saute 1/2 (chopped) onion and 3 cloves garlic in 1 Tbsp olive oil over medium heat. Blend (1) 15 oz can canellini beans with one can water in electric blender until almost smooth. Add blended beans to pot with 15 oz can tomato sauce, 2 tsp Italian seasoning, 1/4 cup chopped parsley, 2 (14 oz each) cans fat free chicken broth, 1/2 teaspoon salt and 1/2 teaspoon pepper. Add 1 cup water and bring to slow boil. Let simmer for 20 minutes stirring occasionally. Add 6 oz dry Cavatelli pasta and cook uncovered until pasta is al dente, according to pasta directions. Makes 5 servings @ 6 Points+ per serving Calories: 254 Fat: 3.4 Carbs: 47.5 Fiber: 6.8 Protein: 10.3 Lunch Lunch #2 (L2) Desserts Turkey and Apple Sandwich Grocery list assumes 2 days Mix together 1 Tbsp. dijon mustard with 1 teaspoon honey. Spread mixture on 1 slice light wheat bread. Top with 3 ounces of lean deli turkey meat, and 1 small thinly sliced granny smith apple. Top with another slice of light wheat bread. Makes 1 serving @ 6 Points+ per serving. Calories: 238 Fat: 2.2 Carbs: 32 Fiber:7.2 Protein: 24.4 Crazy Easy Brownies: In large bowl, mix 1 box devil's food cake mix and 1 (15 oz.) can solid pack pumpkin together. Don't add anything else, like eggs, oil, or water. The mixture is supposed to be very thick. Spray 12 muffin tins with non-stick cooking spray and fill evenly with batter. Bake at 400 degrees for 20 minutes or until toothpick comes out fairly clean. Makes 12 servings @ 5 Points+ each. Calories: 181 Fat: 3.5 Carbs: 37 Fiber: 2 Protein: 2 Rice KrispieTreats:.Spray a 9x12-inch pan with cooking spray and set aside. Measure out 6 cups Rice Krispies and set aside. Heat a large saucepan on low heat. Melt 2 Tbsp. light butter being sure to coat the bottom of the pot to prevent sticking. Add 4 cups mini-marshmallows and melt on low flame. Stir until completely melted, then remove from heat. Quickly add Rice Krispies to the melted marshmallows, and quickly stir until completely combined (you have to do this before the marshmallows cool, which happens fast). Using waxed paper, press into the prepared pan with wax paper and let sit for 10-15 minutes. Then cut into 16 pieces. Makes 16 servings @ 2 Points+ each Calories: 84.4 Fat:.7 Carbs: 18.9 Fiber: 0 Protein:.8 Dinner On Next Page www.shrinkingonabudgetmealplan.com/mealplans/bsld52561.html 1/2
5/25/13 Week52561 Week of 5/25-6/1 Dinner #1 (D1) 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 #2 (D2) Kicked Up Sausage Lasagne Dinner #3 (D3): Penne w/ Sausage, Garlic and Broccoli Double Duty/Plan Ahead Desperation Dinner Dinner #4 (D4): Dinner #5 (D5): Apple Brined Pork Chops Dinner #6 (D6): Salsa Verde Chicken Dinner #7 (D7): Dinner Fish Tostadas Celery/Apple Salad: In medium bowl, combine 2 tablespoons extra-virgin olive oil, 2 tablespoons fresh lemon juice, 1/4 teaspoon kosher salt and 1/4 teaspoon pepper. Add 2 cups thinly sliced Gala apple, 2 cups sliced celery, 1/2 cup loosely packed fresh flat-leaf parsley and 1/3 cup sliced red onion; toss. Makes 6 (2/3 cup) servings @ 2 Points+ per serving Calories: 62 Fat: 4.6 Carbs: 5.2 Fiber: 1.1 Protein:.5 Double Duty/Plan Ahead Spinach Salad with Blue Cheese: Whisk together 3 tablespoons balsamic vinegar, 2 tablespoons olive oil, 1 teaspoon Dijon mustard, 1/8 teaspoon salt, 1/4 teaspoon freshly ground black pepper and 1 finely minced garlic clove, in a large bowl; Stir in 1/4 cup chopped green onions and 1 tablespoon chopped fresh parsley. Add 6 cups fresh spinach, 1/4 cup dried cranberries (Craisins), and 2 tablespoons crumbled blue cheese; toss gently to coat. Makes 4 (1.5 cup) servings @ 3 Points+ per serving Calories: 131 Fat: 8 Carbs: 13.1 Fiber: 2.6 Protein: 2 This is a Meal-In-One and requires no sides Lightened Up Pimento Cheese Sandwiches Quick Veggie Slaw: Combine 1 (16 ounce) package broccoli slaw, 1 chopped red delicious apple, and 1 green onion, chopped in a large bowl. Combine 1/2 cup cider vinegar, 1/4 cup apple juice concentrate, 1/3 teaspoon salt, and 1/4 teaspoon pepper, stirring well. Pour vinegar mixture over slaw mixture and toss. Serve immediately or cover and chill. Makes 6 (1.5 cup) servings @ 2 Points + per serving Calories: 90 Fat:.2 Carbs: 22 Fiber: 2.1 Protein: 1 Note: You'll be using the apple juice concentrate again for Apple Juice Brined Pork Chops, so reserve leftover apple juice concentrate! Cavatelli with Spinach: Cook 1 cup dry cavatelli pasta according to package directions, omitting salt and fat. Drain. Whisk together 2 Tbsp. extra virgin olive oil, 1/4 tsp. salt, 1/4 tsp. freshly ground black pepper and 1/4 cup lemon juice. In medium bowl, combine pasta, 1 cup chopped fresh spinach, 1 cup (seeded and chopped) plum tomatoes, 1/4 cup crumbled blue cheese and lemon juice dressing. Toss to combine. Makes 4 (generous 1 cup) servings @ 6 Points+ per serving Steak Salad This is a Meal-In-One and requires no sides Calories: 233 Fat: 7.4 Carbs: 34 Protein: 1.9 Fiber: 7.5 Brown Rice: Prepare 3 cups rice with 2 regular size bags of boil-in-bag brown rice, cooked according to package directions. Remove rice from bag and stir in 1/4 teaspoon salt, 1 teaspoon olive oil, 1 Tablespoon lemon juice and 1/4 teaspoon Mrs. Dash Original or Garlic/Herb. Makes 4 servings @ 3 Points+ per serving Calories: 108 Fat: 1.1 Carbs: 24.1 Fiber: 1.5 Protein: 2 Steamed Green Beans: Put 1 (12 oz) package frozen green beans, 2 Tbsp. light butter, 1/2 teaspoon Mrs. Dash Original or Garlic/Herb blend, and 1/4 cup reduced sodium 99% fat free chicken broth in 2 quart microwaveable casserole and cook on high for 8 minutes. In small bowl, whisk together 1 Tablespoons olive oil and 2 Tablespoons lemon juice. Add lemon juice mixture to cooked green beans to dish and toss. Salt and pepper to taste. Makes 4 servings @ 2 Points+ per serving. Calories: 70 Fat: 4.8 Carbs: 6.6 Protein: 1.6 Fiber: 3 www.shrinkingonabudgetmealplan.com/mealplans/week52561.html 1/1
5/25/13 GroceryList52861 Shrinking On A Budget Grocery List Week of 5/28-6/1 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) olive oil (S1)(L1)(D1)(D2)(D3)(D4)(D5)(D6)(D7) light butter (DES2)(D6) cinnamon (S1)(B2) sugar (S1)(B2) honey (S1)(L2) non-stick cooking spray (B1)(B2)(DES2)(D1)(D7) italian seasoning (L1) dijon (L2)(D2)(D7) Foil (B1) balsamic vinegar (D2)(D7) apple cider vinegar (D4) Mrs. Dash Garlic and Herb or Original (D6) canola oil (D1)(D2) flour (D2) brown sugar (D5) dried thyme (D5) kosher salt (D5) garlic powder(d6) oregano(d6) ground cumin (D6) Frozen (1 1/2 cupa) chopped frozen onion (L1)(D2)(MAH) lemon juice (D1)(D5) (12 oz) apple juice concentrate (D4)(D5) (12 oz) package frozen green beans (D6) (1 cup) frozen corn (D1) Produce (11) clementines (Cuties) (S1)(S2) green onions (B1)(D2)(D4) (2) grapefruits (B1) (6) Gala apples (B2)(D1) (2) granny smith apples (L2) vanilla extract (B2) (2 heads) garlic (L1)(D2)(D3)(D7) parsley (L1)(D1)(D7) (2) red onion (D1)(D7) small yellow onion (D4) (2) red bell pepper (D1)(D4) celery (D1) (10 cups) spinach (D2)(D5) (16 ounce) package broccoli slaw (D4) (1) red delicious apple (D4) (4) plum tomatoes (D5) (2) jalapeno peppers (D1)(D4) avocado (D1) lime (D1) large head romaine lettuce (D1)(D7) 1 pound broccoli florets (D3) (4) medium tomato (D4)(D7) Non-Food waxed paper (DES2)(MAH) Baking/Spices Breakfast/Cereals (6 cups) Rice Krispies (store brand is fine)(des2) Canned (15.5 oz) can chickpeas (S1) (15 oz) can reduced sodium black beans (B1) (15 oz) can canellini beans (L1) (15 oz) can reduced sodium tomato sauce (L1) Deli 4 (14 oz each) cans fat free chicken broth (L1)(D2)(D3)(D6) 6 ounces of lean deli turkey meat (L2) Condiments/Sauces/Dressings Dairy (1/2 cup) salsa (B1) (16 oz) salsa verde (D1)(D6) (1.5 cups) 2% cottage cheese (S2) (2 cups) 2% extra sharp cheddar cheese (B1)(D4) (1.5 cups) reduced fat sour cream (B1)(D1) (1 1/2 cup) 2% milk (B1)(D2) (3) eggs (B1) (1.5 cups) Egg Beaters (B2) (2/3 cup) blue cheese (D2)(D5)(D7) 1 1/2 cups part-skim ricotta cheese (D2) (1 cup) shredded part-skim mozzarella cheese (D2)(D4) (1 ounce) fresh Parmesan cheese, grated (D2) 2/3 cup plain nonfat Greek-style yogurt (D4) Dry Goods (2) regular size bags of boil-in-bag brown rice (D6) (1) package no-boil lasagne noodles (need 6) (D2) (8 ounces) penne (D3) (12 ounces) cavatelli(l1)(d5) Meat (2/3 cup) dried cranberries (Craisins)(S2)(D2) (MAH) 1 box devil's food cake mix (DES1) (15 oz.) can solid pack pumpkin (DES1) (10 ounces) mini-marshmallows (DES2) cornmeal (D1) (MAH) Montreal Steak Seasoning (D7)(MAH) 1 1/4 pounds tilapia fillets (D1) 1 pound hot (or mild) italian turkey sausage (D2)(D3) 4 (5 ounce) boneless center-cut pork chops (about 1/2 inch thick)(d5) 1 1/2 pounds boneless skinless chicken breast (D6) 1 pound boneless sirloin or flank steak (get what is best price)(d7) Bread 13 (6 inch) corn tortillas (B1)(D1) light wheat bread (B2)(L2)(D4) www.shrinkingonabudgetmealplan.com/grocerylist52861.html 1/1
5/25/13 FishTostadas Fish Tostadas w/ Corn Salsa Easy Gourmet This is a very hearty serving. You can eat just one tortilla for a Points+ value of 5. *Points+ Value: 10 Calories: 389 Fat: 12 Carbs: 43 Fiber: 6.7 Protein: 30 Servings: 4 (generous 2 tortillas) 1/2 cup reduced-fat sour cream 1/4 cup roasted (jarred) salsa verde (you'll use rest of jar on Salsa Verde Chicken night) Cooking spray 1 cup frozen (thawed) yellow corn kernels 1/4 cup finely chopped red bell pepper 1/4 cup finely chopped red onion 1 1/2 teaspoons minced seeded jalapeno pepper 3/4 teaspoon salt, divided 1/2 cup diced peeled avocado 2 teaspoons fresh lime juice 1 1/4 pounds tilapia fillets, cut into 2-inch pieces 1/4 teaspoon freshly ground black pepper 1/3 cup yellow cornmeal 1 tablespoon canola oil, divided 8 (6-inch) corn tortillas 2 cups julienned romaine lettuce Combine sour cream and salsa. Blot thawed corn very dry with paper towels. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add corn, bell pepper, onion, jalapeño, and 1/4 teaspoon salt to pan; sauté 5 minutes, stirring occasionally. Remove mixture from pan; wipe pan clean with paper towels. Combine avocado and juice; toss gently. Stir avocado mixture into corn mixture. Preheat broiler. Coat both sides of tortillas with cooking spray. Arrange tortillas in a single layer on baking sheets; broil 2 minutes on each side or until crisp. Place 2 tortillas on each of 4 plates. Sprinkle fish evenly with remaining 1/2 teaspoon salt and black pepper. Place cornmeal in a shallow dish; dredge fish in cornmeal. Heat 1 1/2 teaspoons oil in pan over medium-high heat. Add half of fish to pan; cook 3 minutes. Carefully turn fish over; cook 2 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Repeat procedure with remaining 1 1/2 teaspoons oil and fish. Arrange 1/4 cup lettuce on each tortilla. Divide fish evenly among tortillas; top each serving with about 3 tablespoons corn relish and about 1 1/2 tablespoons sour cream mixture. Cooking Tips: *Watch tortillas carefully while broiling. They will burn if you get distracted; browning takes only 2 minutes per side. *Have sour cream mixture ready to go and lettuce julienned so you can quickly toss together tostadas once fish is cooked. *These taste best with very warm fish. Have side dish ready to go. *Be careful while chopping jalapeno. Either wear rubber gloves or wash hands immediately after cutting. Rubbing your eye with jalapeno on your hand can be painful and even dangerous. Picky Eater/Non-Dieter Tips: Serve their fish without the corn salsa. This is a very mild but tasty fish. Offer dipping sauce (ketchup or other). *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 www.shrinkingonabudgetmealplan.com/mprecipes/fishtostadas.html 1/2
5/25/13 kickedupspinachlasagne Double Duty/Plan Ahead: Cook an extra 2 links of sausage to make Penne with Sausage and Broccoli a breeze another night. Kicked Up Sausage Lasagne Comfort Food Lightened Up Double Duty/Plan Aheac *Points+ Value: 9 Calories: 332 Fat: 14 Carbs: 27.8 Fiber: 2.5 Protein: 24.3 Servings: 6 (hearty servings) 1.1 ounces all-purpose flour (about 1/4 cup) 1 cup 2% low-fat milk 1 cup unsalted 98% fat free chicken broth 1 tablespoon canola oil 1/4 teaspoon kosher salt 1/2 teaspoon black pepper Cooking spray 2 tablespoons water (12-ounce) fresh spinach 2 (4-ounce) links hot turkey Italian sausage (plus 8 oz. extra for Penne with Sausage and Broccoli another night) 3/4 cup frozen (thawed) chopped onions 1 tablespoon minced garlic 6 no-boil lasagna noodles 1 1/2 cups part-skim ricotta cheese 1 ounce shredded part-skim mozzarella cheese 1 ounce fresh Parmesan cheese, grated *Preheat oven to 375. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, milk, chicken stock and canola oil in a medium saucepan over medium heat, stirring with a whisk. Cook 8 minutes or until thick and bubbly, stirring frequently. Remove from heat; stir in salt and pepper. Spread 1 cup milk mixture in bottom of an 11 x 7-inch glass or ceramic baking dish coated with cooking spray. *Heat a large skillet over medium heat. Add 2 tablespoons water and spinach to pan; cook 2 minutes or until spinach wilts. Drain spinach, pressing until barely moist. Increase heat to medium-high. Remove casings from 4 links of sausage (you'll be using 2 links for another night). Add sausage to pan; cook 4 minutes or until browned, stirring to crumble. Remove sausage from pan. Seperate sausage into 2 halves - 1/2 for tonight and 1/2 for Penne with Sausage and Broccoli another night (refrigerate or freeze this portion). Add onions and garlic to pan; sauté 2 minutes. Stir in remaining milk mixture, spinach, and cooked sausage portion reserved for tonight. Remove pan from heat. *Arrange 2 noodles over milk mixture in baking dish (breaking in pieces if necessary to cover evenly); top with 1/2 cup ricotta and one-third spinach mixture. Repeat layers twice. Sprinkle with mozzarella and Parmesan cheese. Cover with foil coated with cooking spray. Bake at 375 for 40 minutes. Remove foil. *Preheat broiler to high. Broil 4 minutes or until cheese is golden brown. Let stand 10 minutes. Cooking Tips: *When making the white sauce (flour, milk, chicken stock and oil), it is best to whisk almost constantly. This makes a smooth white sauce that will be a nice base for the lasagne. * To evenly cover the dish with the uncooked noodles, it is fine to break them apart a bit and space them somewhat evenly. If I leave a small void space on one layer, I try to cover that with the second layer. Picky Eater/Non-Dieter Tips: Spicy turkey sausage isn't all that spicy and it adds a nice depth of flavor to this dish. However, if your kids are super sensitive to spicy, use mild turkey sausage. I like to leave the spinach in larger leaves so it can be easily fished out of the "picky eater" portion before serving. *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 www.shrinkingonabudgetmealplan.com/mprecipes/kickedupspinachlasagne.html 1/2
5/25/13 pennewithsausageandbroccoli Double Duty/Plan Ahead: Use planned leftover sausage from Kicked Up Sausage Lasagne night Penne with Sausage and Broccoli This may seem high in Points+, but it is a Meal-In-One Double Duty/Plan Ahead Desperation Dinner 5 Ingredients or Less Meal-In-One *Points+ Value: 10 Calories: 367 Fat: 9.6 Carbs: 49.1 Fiber:.9 Protein: 22.1 Servings: 4 (1 1/2 cup) 1 pound broccoli florets 8 ounces penne 1 tablespoon extra-virgin olive oil 8 ounces turkey Italian sausage 1/4 cup 98% fat free chicken broth 6 garlic cloves, put through garlic press or finely minced Cook broccoli in boiling water 4 minutes or just until very crisp tender. Remove with a slotted spoon and plunge into ice water; drain well. Cut into small bite sized pieces. Return water to boil. Add pasta; cook according to package directions, omitting salt and fat. Drain pasta. Heat oil in a large nonstick skillet over medium-high heat. Add (8 ounces) reserved sausage from Kicked Up Sausage Lasagne night. Add garlic; sauté 1 minute. Stir in broccoli; cook 1 minute, stirring frequently. Stir in pasta, chicken broth, 1/2 teaspoon salt, and 1/4 teaspoon freshly ground black pepper; cook 1 minute or until thoroughly heated. Serve immediately. Cooking Tips: *Remove broccoli with slotted spoon so you can re-use the cooking water. It is important to have a bowl of ice water ready for the broccoli. This will ensure that it will stay super bright green and that it won't overcook. *Don't cook the garlic for more than 1 minute or it will burn and become bitter. Picky Eater/Non-Dieter Tips: I mentioned in the Kicked Up Sausage Lasagne that hot turkey italian sausage isn't super hot. But if your picky eater is super sensitive to heat, use mild italian sausage. Consider pulling their broccoli out and serving on the side. *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. www.shrinkingonabudgetmealplan.com/mprecipes/pennewithsausageandbroccoli.html 1/1
5/25/13 lighteneduppimentocheese Lightened Up Pimento Cheese Sandwiches Fake-out/Take-Put Comfort Food Lightened Up 20 Minutes or Less *Points+ Value: 7 Calories: 284 Fat: 12 Carbs: 21.5 Fiber: 7 Protein: 21 Servings: 4 1.5 cups finely grated 2% extra sharp Cheddar 1/2 cup finely grated low-fat mozzarella 2/3 cup plain nonfat Greek-style yogurt 1/4 to 1/2 teaspoon finely grated onion 1/4 teaspoon salt 1/2 teaspoon freshly ground black pepper 1 red bell pepper, finely chopped 1/2 jalapeno pepper, seeded and finely chopped 8 slices light wheat bread 1 medium tomato, thinly sliced Nonstick cooking spray In a medium bowl, add the Cheddar, mozzarella, yogurt, grated onion, salt and pepper. Stir well to combine. If serving picky eater, remove their portion. Then add red peppers and jalapeno. Spread the mixture evenly among 4 slices of bread and top with a couple of slices of tomato. Top with the remaining slices of bread. Spray a large nonstick saute pan over medium heat with nonstick spray. Place the 4 sandwiches in the pan and let cook until lightly browned, about 4 minutes. Flip the sandwiches and continue cooking until the cheese melts, another 4 minutes. Serve immediately. Cooking Tips: Use the fine holes of the box grater to grate the onion. It will be more like "juice". I would use no more than 1/2 teaspoon or it will overpower the pimento cheese. If you are not a fan of onion, use only 1/4 teaspoon. Picky Eater/Non-Dieter Tips: Remove their portion before adding red pepper and jalapeno. Skip the tomato. Otherwise, this is just a good grilled cheese sandwich. *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. www.shrinkingonabudgetmealplan.com/mprecipes/lighteneduppimentocheese.html 1/1
5/26/13 applejuicebrinedporkchops Apple Juice Brined Pork Chops Grill Friendly *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 4 (5 ounce) boneless center-cut pork chops (about 1/2 inch thick) In a large heatproof bowl, dissolve sugar and salt in 4 cups of hot water. Add 4 cups ice water, plus apple juice, pepper and thyme. Stir to combine. Add the pork chops 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 chops from the brine and pat dry with paper towels. Spray grill grates or broiling pan with non-stick cooking spray. Heat the grill (or broiler) to high heat, then place the pork chops on the grill or broiling pan. Cook for about five minutes on one side, then flip to the other side and cook another 5 minutes. Don t flip the chops until they easily lift off the grates. If pork chops are at least 1/2 inch thick, lower the heat on grill to low (or turn oven to Bake at 300) and finish cooking the chops until cooked through, about 5-10 minutes, to an internal temperature of 145 degrees F. If chops are thinner, test for doneness before this step. Chops will have just a tiny amount of "give" when pushed with finger. Tent with foil and let rest for 5 minutes before serving. 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. *You'll be using the apple juice concentrate in the Quick Veggie Slaw on Pimento Cheese Sandwich night, so reserve leftover concentrate. *I recommend using a meat thermometer to check doneness on these chops. *If chops are thinner, skip the step of turning down heat to cook through. Test for doneness after cooking for 5 minutes per side. Picky Eater/Non-Dieter Tips: This is a super kid friendly entree. The pork chops are 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. www.shrinkingonabudgetmealplan.com/mprecipes/applejuicebrinedporkchops.html 1/1
5/25/13 SalsaVerdechicken Salsa Verde Chicken Slow Cooker Friendly Minimal Prep Time 5 Ingredients or Less *Points+ Value: 5 Calories: 217 Fat: 3 Carbs: 7.5 Fiber: 0 Protein: 39 Servings: 4 generous servings 1 1/2 pounds boneless skinless chicken breast 1/4 tsp garlic powder 1/8 tsp oregano 1/8 tsp ground cumin salt, to taste 1 1/2 cups roasted (jarred) salsa verde (reserve 1/4 cup of jar for Fish Tostadas) Season chicken with garlic powder, oregano, cumin and salt and place in the bottom of the slow cooker. Cover with salsa verde, cover and cook on low for 5-6 hours. Remove chicken and shred or cut into large chunks. Return to slow cooker for 20 minutes. Serve sauce with chicken over rice. Cooking Tips: *Remember to reserve 1/4 cup of the salsa verde (before adding to slow cooker) for Fish Tostadas. *If breasts are large, cut in half for more even cooking. *Alternatively, you can cook on high for 3-4 hours. If using a larger, newer slow cooker, use the lower recommended cook times. Picky Eater/Non-Dieter Tips: Rinse the salsa verde off their 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. www.shrinkingonabudgetmealplan.com/mprecipes/salsaverdechicken.html 1/1
5/25/13 SteakSalad2 Steak Salad Meal-In-One *Points+ Value: 7 (Points+ calculations discounts for discarded marinade - only 3 Tbsp of marinade is absorbed) Calories: 271 Fat: 10.5 Carbs: 15.8 Fiber: 2.6 Protein: 29 Servings: 4 10 tablespoons balsamic vinegar 1/2 cup olive oil 4 tablespoons chopped fresh parsley 4 teaspoons Dijon mustard 1/4 teaspoon salt 1/2 teaspoon freshly ground black pepper 4 garlic cloves, finely minced 2 teaspoons Montreal Steak Seasoning 1 pound boneless sirloin or flank steak Cooking spray 12 cups torn romaine lettuce 8 (1/4-inch-thick) slices medium tomato 4 (1/4-inch-thick) slices red onion, separated into rings 2 tablespoons crumbled blue cheese For marinade/dressing: In large bowl, whisk together vinegar, olive oil, mustard, salt, pepper and minced garlic cloves. Stir in parsley. Set aside. You'll be using roughly half for marinade and reserving half for dressing. For Steak: Put steak in ziplock bag with 1/2 cup of marinade/dressing (shake thoroughly before pouring). Refrigerate remaining (reserved) 1/2 cup (+) to use as dressing if it will be sitting out for more than 2 hours. Marinate steak (refrigerated) for at least 2 hours or overnight. Remove steak from bag, discard marinade and pat dry. If reserved dressing is refrigerated, remove and let sit at room temperature while steak cooks. Preheat broiler to high or grill to medium high. Rub Montreal Steak Seasoning over both sides of steak. Place steak on a broiler pan or grill coated with cooking spray; broil or grill 4-5 minutes on each side or until desired degree of doneness. Allow to rest for 5-10 minutes before slicing. For Salad: While steak cooks, arrange 3 cups lettuce and 2 tomato slices on each of 4 plates. Divide red onion slices evenly over tomato. Slice steak across grain into 1/4-inch-thick slices; divide steak evenly over onion slices. Sprinkle each serving with 1 1/2 teaspoons cheese. Drizzle each serving with remaining 2 tablespoons reserved dressing. Cooking Tips: This dressing/marinade is super easy to throw together. This steak really benefits from a longer marinade if you can find time in the morning or the night before. Be sure to slice against the grain and allow the steak to rest for 5-10 minutes before slicing. If you don't want to bother with making the dressing, simply use a reduced fat balsamic. Picky Eater/Non-Dieter Tips: This is a kid friendly steak. So serve the steak solo and serve their salad as a side salad topped with their favorite dressing. *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. www.shrinkingonabudgetmealplan.com/mprecipes/steaksalad2.html 1/1