7/13/13 BLSD713720 Breakfast #1 (B1) List Assumes 3 Days Chocolate Chip Protein Pancakes Blend 1 1/2 cup quick oats, 1 1/2 cup egg beaters, 3/4 cup 1% cottage cheese, 1 1/2 bananas and 2 1/4 teaspoon baking powder in a blender and process until smooth, about 30 seconds. Make each pancake by pouring roughly 3/4 cup batter into heated skillet or griddle and sprinkle with 1 tablespoon semi sweet chocolate chips, then repeat to make a total of 6 pancakes. Flip when the bottom of pancakes are golden, and cook the other side. Depending on the size of your griddle or skillet, you ll be able to make 2-3 pancakes at a time. Top each (2 pancake) serving with 1/4 cup sliced strawberries. Makes 3 (2 pancake) servings @ 6 Points+ per serving 7 Points+ 2 Chocolate Chip Protein Pancakes 6 1/2 grapefruit 0 Total Points+/Meal 6 Calories: 269 Fat: 5.1 Carbs: 44 Fiber: 5.3 Protein: 14.9 Note: Due to Zero Point grapefruit in this breakfast, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Week 4/23 of 7/13-7/20-4/30 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) Trail Mix Lunch #1 (L1) List Assumes 4 Days Tuna with Wild Rice Salad List Assumes 5 Days Prepare one package Long Grain and Wild Rice according to package directions (with seasoning packet), omitting fat (you can do this up to a day ahead). Combine the cooked rice, 2 (6-ounce) cans low-sodium albacore tuna in water (drained), 1 (14-ounce) can quartered artichoke hearts (drained and chopped), 1 (4.5-ounce) jar sliced mushrooms (drained) in a large bowl; toss gently. In a separate small bowl, combine 1/3 cup sliced green onions, 2 Tbsp. white vinegar, 1 Tbsp. olive oil, 2 tsp. dijon mustard and 1/4 tsp. pepper; stir with a whisk until blended. Add dressing to tuna mixture, tossing gently. Serve each salad on top of 2 romaine lettuce leaves topped with 1/3 cup diced tomatoes. Makes 5 (1 cup) servings @ 6 Points+ per serving 7 SMPoints Calories: 238.4 Fat: 4 Carbs: 35 Fiber: 1.8 Protein: 18 Snack Ideas In bowl, mix together 2/3 cup dried banana chips (unsweetened), 1/2 cup dried cranberries (like Craisins), 1/2 cup roasted, salted sunflower seeds, and 1/3 cup Spread one (9 gm) lightly salted rice cake with 2 Tbsp. reduced fat cream cheese. Top with 2 Tbsp. dried cranberries (like Craisins) and 1 Tbsp. lightly semi sweet chocolate chips. Makes 8 servings @ 3 Points + per serving 4 SMPoints salted sunflower seeds. Makes 1 serving @ 4 Points+ per serving 4 SMPoints Although this recipe makes enough for 8 days, you'll need to hide it. Kids will gobble it! Calories: 168 Fat: 6.3 Carbs: 17.5 Fiber: 2 Protein: 5.3 Trail Mix 3 Banana 0 Total Points+/Snack 3 Calories: 193 Fat: 4 Carbs: 40.7 Fiber: 4.4 Protein: 2 Note: Due to Zero Point banana in this snack, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. 4 4 Lunch Snack #2 (S2) Breakfast Rice Cake with Sunflower and Cranberries Breakfast #2 (B2) Breakfast Casserole List Assumes 4 Days *Preheat oven 375 F. Spray 8x8-inch baking dish with cooking spray; set aside. Spray large skillet with cooking spray; heat over medium-high heat. Add 1 medium onion (chopped), 1 small zucchini (sliced) and 1 small green bell pepper (finely chopped); cook 6 minutes, or until vegetables are crisp-tender, stirring occasionally. Add 2 cups lite hamburger bun cubes; mix lightly. Spoon into prepared baking dish. Sprinkle with 1/2 cup shredded 2% sharp cheddar cheese. Beat 1 cup Egg Beaters, 3/4 cup 2% milk, 1/4 teaspoon salt and 1/4 teaspoon ground black pepper in medium bowl with wire whisk until well blended; pour over bread mixture. Cover. Refrigerate at least 30 minutes or overnight. *Bake uncovered at 375 for 45 minutes, or until top is golden brown and knife inserted in center comes out clean. Let stand 10 minutes before cutting into 4 squares to serve. Unused servings can be refrigerated up to 4 days and reheated in microwave on high for 1 minute. Makes 4 servings @ 4 Points+ per serving Breakfast Casserole 4 1 cup grapes 0 Total Points+/Meal 4 Calories: 220 Fat: 3.3 Carbs: 34 Fiber: 1.8 Protein: 13.5 Note: Due to Zero Point grapes in this breakfast, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Lunch #2 (L2) Rice Cake Pizza List Assumes 3 Days List Assumes 2 Days Preheat broiler. Place 1 (9 oz) lightly salted rice cake on a baking sheet. In small bowl, toss 2 Tbsp. lower sodium tomato sauce with 1/4 cup cooked chicken breast (planned leftovers from Hawaiian Chicken Sandwich night); Top rice cake with chicken mixture. Sprinkle with 1/4 cup shredded 2% cheddar cheese. Broil 2 minutes or until cheese melts. Makes 1 serving @ 6 Points + per serving Rice Cake Pizza 6 6 SMPoints 1 cup carrot sticks 0 Total Points+/Meal 6 Calories: 217.2 Fat: 7.8 Carbs: 23.3 Fiber: 1 Protein: 19.5 Note: Due to Zero Point carrot sticks in this lunch, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Desserts *Strawberry Pie: Place 6 ounces 1/3-less-fat cream cheese (softened), 1/3 cup powdered sugar and 3/4 teaspoon vanilla extract in a medium bowl; beat with a mixer at medium speed until smooth. Fold in 2 cups frozen fat-free whipped topping (thawed). Carefully spread over bottom of pre-made Oreo or chocolate crust. Place 2 tablespoons seedless strawberry or raspberry fruit spread in a large microwave-safe bowl; microwave at HIGH 10 seconds or until softened. Add 1 tablespoon fresh lemon juice; stir with a whisk until smooth. Add 1 pound strawberry halves; toss to combine. Arrange berries over pie. Chill for 30 minutes before serving. Makes 10 servings @ 6 Points+ per serving. Calories: 294 Fat: 8.2 Carbs: 33.2 Fiber: 1.4 Protein: 3.4 6 SMPoints *Frosted Vanilla Cake: Preheat oven to 350 degrees. Spray a 9" round cake pan with nonstick spray. *To make frosting, (in medium bowl) combine 3 tbsp. Jell-O Sugar Free Fat Free Vanilla Instant pudding mix, 3 Tbsp. Splenda or 4 tsp. Truvia and 1/2 tsp. vanilla extract. Add 3 tbsp. cold water and stir vigorously until smooth and slightly thickened. Add 1 1/2 cups Cool Whip Free (thawed) and 3/4 cup reduced fat cream cheese, room temperature and stir until smooth. Cover and refrigerate. *To make cake, in a large bowl, thoroughly mix half of an 18.25-oz. box (about 1 3/4 cups) moist-style white cake mix with 3/4 tsp. baking powder. Add 1 cup diet lemon-lime soda (or club soda) and 1 tsp. vanilla extract; whisk until completely smooth. Place 4 egg whites in another medium bowl. With a hand held electric mixer set to medium speed, beat until fluffy,1-2 minutes. Gently but thoroughly fold egg whites into cake mixture. Pour batter into the cake pan. Bake until a toothpick inserted into the center comes out clean, about 25 minutes. Allow to cool. Frost cooled cake with chilled frosting. Refrigerate leftovers. Makes 8 servings @ 5 Points+ per serving. 7 SMPoints Calories: 192 Fat: 3 Carbs: 35 Fiber: 0 Protein: 6 Dinner On Next Page shrinkingonabudgetmealplan.com/mealplans/blsd713720.html 1/2 44 4 4 SMPoints
7/13/13 Week713720html Week 4/23 of 7/13-7/20-4/30 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) Hawaiian Chicken Sandwich Dinner #2 (D2) BBQ Chicken Tacos Dinner #3 (D3): Shrimp and Pasta with Basil Cream Sauce Dinner #4 (D4): Taco Salad Dinner Double Duty/Plan Ahead Carrot/Apple Salad: Core 3 large granny smith apple(s), thinly slice, then cut into matchsticks. In large bowl, make dressing with 3 Tbsp fresh lemon juice, 1 Tbsp olive oil, 1 tsp Truvia or Splenda, 1 tsp kosher salt (or 1/2 tsp table salt) and 1/4 tsp black pepper. Toss matchstick apples and 3 cups grated carrots with dressing and toss. Makes 6 generous servings @ 3 Points+ each. Calories: 101.7 Fat: 2.5 Carbs: 22.1 Fiber: 4.4 Protein:.7 2 SMPoints Double Duty/Plan Ahead Desperation Dinner Confetti Corn: Heat 1 Tablespoon canola oil in a large nonstick skillet over medium-high heat. Add 1 (seeded and diced) poblano pepper, white and light green parts of 3 green onions, and 2 medium red bell peppers chopped); cook, stirring occasionally, 2-3 minutes. Add 3 cups frozen (drained) corn and continue to cook 2 more minutes until just tender. Stir in chili powder, cumin and salt; cook for 30 seconds more. Add dark green parts of green onion and toss. Makes 6 servings @ 3 Points+ per serving. Calories: 151 Fat: 3 Carbs: 26 Fiber: 4 Protein: 2 4 SMPoints Lemon Spinach: To a microwave safe dish (with lid) add 1 (14 oz) bag cut leaf spinach and1/4 cup water. Cover and microwave on high for 6 minutes. Remove from microwave and stir. Recover and cook for another 2-3 minutes. Transfer spinach to a colander to drain. Press spinach in colander with a large spoon to remove all the excess liquid. With paper towel, dry moisture out of microwave dish. Add 2 Tbsp. light butter and microwave on high for 1.5 minutes. Remove and stir in 1/4 cup lemon juice (I use thawed frozen) and 1/8 teaspoon garlic powder. Stir in spinach and coat with butter/lemon mixture. Makes 4 servings @ 2 Points+ per serving Calories: 61.8 Fat: 4.6 Carbs: 4.9 Fiber: 2.1. Protein: 2.3 1 SMPoints This is a Meal-In-One and requires no sides Dinner #5 (D5): Corned Beef Hash and Eggs Strawberry Almond Salad: Combine 2 tablespoons honey and 2 tablespoons balsamic vinegar in a jar or mini food processor. Shake or blend until honey has dissolved. Add 1 Tablespoon olive oil and shake or blend again. In large bowl, combine 4 cups torn romaine lettuce, 1 cup halved fresh strawberries, 2 tablespoons coarsely chopped purple onion and 2 tablespoons slivered almonds, toasted; Add dressing to salad mixture and toss gently. Makes 4 servings @3 Points+ per serving Calories: 111 Fat: 6.2 Carbs: 14 Fiber: 1 Protein: 1.8 Dinner #6 (D6): Grilled Pork Tenderloin Lemon Couscous: In a small saucepan, bring 1 1/4 cups reduced-sodium chicken broth to boiling. Remove from heat; stir in 1 cup whole wheat couscous. Cover and let stand 5 minutes. Meanwhile, in a medium skillet heat 1 Tablespoon olive oil. Add to skillet 1 large diced red bell pepper, 3/4 cup chopped zucchini and 1/3 cup chopped red onion and 1 teaspoon dried oregano; cook over medium heat for 3 to 5 minutes or until tender. Add zucchini mixture to couscous along with 2 teaspoons lemon zest. Season to taste with freshly ground black pepper. Makes 6 servings @ 4 Points+ per serving. Calories:132 Fat: 2.8 Carbs: 24.1 Fiber: 1.7 Protein:.5 5 SMPoints Dinner #7 (D7): Caprese Sandwich Orange Wedges and Pineapple: 4 large oranges cut into wedges and 4 slices pineapple = 4 servings @ 0 Points+ each. Calories: 127.5 Fat:.6 Carbs 31.7 Protein: 2.7 Fiber: 4.7 0 SMPoints shrinkingonabudgetmealplan.com/mealplans/week713720html.html 1/1
7/13/13 GroceryList713720html Shrinking On A Budget Grocery List Week 4/23-4/30 Week of 7/13-7/20 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) baking powder (B1)(DES2) nonstick cooking spray (B1)(B2)(DES2)(D6) dijon mustard (L1) white vinegar (L1)(D1) olive oil (L1)(D1)(D3)(D5)(D6)(D7) Truvia or Splenda (DES2)(D1) powdered sugar (DES1) vanilla extract (DES1)(DES2) canola oil (D2)(D5) light butter (D3) garlic powder (D3)(D6) honey (D5) balsamic vinegar (D5) dried oregano (D6) sugar (D1)(D2) Montreal Steak Seasoning (we use often)(d6) ground red pepper (D6) brown sugar (D6) Frozen 2 cups frozen fat-free whipped topping (like Cool Whip Free)(DES1) (2) 12 ounce bags frozen corn (D2) (14 oz) bag cut leaf spinach (D3) frozen lemon juice (DES1)(D1)(D3)(D6) Produce 4 cups frozen hash brown potatoes with onions and peppers (D5) (6) bananas (S1)(B1) (1.5 cups) grapes (S2) (2) grapefruits (B1) 2 medium onion (B2)(D4) 1 small zucchini (B2) 2 green bell pepper (B2)(D4) (5) red bell peppers (D2)(D4)(D5)(D6) (4 cups) grapes (B2) green onions (L1)(D2)(D4) (2) heads romaine lettuce (L1)(D2)(D4)(D5) (9) plum tomatoes (L1)(D2)(D4) 2 large good quality vine ripe tomatoes (D7) (1 pound) carrots (L2)(D1) (1) lemon (D3) parsley (D3)(D4)(D5) (2 pound) strawberries (B1)(DES1)(D5) (3) large granny smith apples (D1) poblano pepper (D2) (3) small red onion (D1)(D2)(D5)(D6) (2) zucchini (D6) (4) oranges (D7) peeled and cored pineapple (D1)(D7) lime (D2) garlic (D3)(D5) bunch fresh basil (D3)(D7) Drinks 1 cup diet lemon-lime soda (or club soda)(des2) Baking/Spices Breakfast/Cereals (1.5 cup) quick oats (B1)(MAH) Canned 2 (6-ounce) cans low-sodium albacore tuna in water (L1) 1 (14-ounce) can quartered artichoke hearts (L1) (4.5-ounce) jar sliced mushrooms (L1) (4 oz) low sodium tomato sauce (L2) (2 cups) reduced-sodium 98% fat free chicken broth (D5)(D6) Deli 1 cup crumbled baked tortilla chips (about 12 chips)(d4) Condiments/Sauces/Dressings Dairy Meat (2/3 cup) dried cranberries (Craisins)(S1)(S2)(MAH) (3/4 cup) roasted, salted sunflower seeds (S1)(S2) (MAH) (2/3) cup semi-sweet chocolate chips (S1)(B1)(MAH) pre-made Oreo or chocolate crust (DES1) sugar free fat free vanilla instant pudding mix (DES2) 18.25-oz. box moist-style white cake mix (DES2) (2 Tbsp.) slivered almonds (D5) Snacks/Chips/Cookies/Crackers (6)(9 gm) lightly salted rice cakes (S2)(L2) seedless strawberry or raspberry fruit spread (DES1) teriyaki sauce (D1)(MAH) barbeque sauce (D2) (MAH) 10 ounces Alfredo Sauce, Light (recommended Bertolli)(D3) fat free salsa (D4) (10 ounces) reduced fat cream cheese (S2)(DES1) 3/4 cup 1% cottage cheese (B1) 2 1/2 cup egg beaters (B1)(B2) (2.5 cups - 9 ounces) 2% sharp cheddar cheese (B2)(L2)(D2)(D4) (3/4 cup) 2% milk (B2) *(8) eggs (DES2)(D5) (might need to get pasteurized if you like eggs over easy) 8 ounces fresh mozzarella cheese (D7) (36 oz) boneless skinless chicken breast (L2)(D1)(D2) 1 1/4 pound(s) uncooked peeled and deveined shrimp (D3) (whatever size is on sale) 1 pound lean ground beef (D4) 1/4 pound lean deli corned beef (D5)(have them cut in chunk)(d5) (1 pound) pork tenderloin (D6) Bread lite hamburger buns (B2)(D1) 4 soft-taco sized tortillas (8 inch)(d2) sourdough sandwich bread (D7) Dry Goods 2/3 cup dried banana chips (unsweetened)(s1) (5 ounce) box Long Grain and Wild Rice mix (L1) 1 cup whole wheat couscous (D6) (9 ounces) linguine (D3) shrinkingonabudgetmealplan.com/grocerylist713720html.html 1/1
7/13/13 HawaiianChickenPineappleBurger Double Duty/Plan Ahead: Marinate 5 extra breasts in barbeque sauce and grill (Use 4 for BBQ Chicken Tacos and 1 for Rice Cake Pizza) Hawaiian Chicken Sandwich Grill Friendly Double Duty/Plan Ahead Kid's Choice *Points+ Value: 8 Servings: 4 SMPoints: 8 Calories: 297.2 Fat: 5.4 Carbs: 35.2 Fiber: 5 Protein: 31.6 Ingredients: 9 (4 ounce) boneless, skinless chicken breasts (you'll reserve 4 of these for use with BBQ Chicken Tacos and 1 for Rice Cake Pizza[lunch]) 4 pineapple slices (3/4-inch thick) 9 Tablespoons Teriyaki sauce (divided) 4 lite hamburger buns 1/2 medium red onion, thinly sliced 1/4 cup white vinegar 1 teaspoon sugar 1/3 cup barbeque sauce (for Planned Leftovers) If larger breasts, cut into 4 ounce portions. Put thicker ends of the chicken portions in a ziplock bag and pound lightly to achieve thickness equal to thinner ends. With 4 of the chicken breasts, combine chicken and 1/3 cup teriyaki sauce in a resealable ziplock bag. Marinate in the refrigerator for at least 30 minutes and up to 12 hours. Put the remaining 5 breasts in ziplock bag with 1/3 cup barbeque sauce (these will be used for BBQ Chicken Tacos and Rice Cake Pizza). Add vinegar and sugar to seperate sandwich bag or ziplock bag. Swish to dissolve sugar. Place red onions in bag and squeeze out excess air so onions are saturated in vinegar. Allow onions to marinate in refrigerator while chicken marinates. Heat a grill to medium high. Remove chicken from marinade and place on the grill; discard any remaining marinade. Cook for 4 to 5 minutes Make note of which breasts are marinated in teriyaki and which breasts are marinated in barbeque sauce. Flip and continue to cook for 3 minutes or until just done. Remove from grill; set aside. While chicken rests, add pineapple to the grill. Cook pineapple slices until they re soft and caramelized, about 2 minutes per side. Top each roll with chicken, pineapple, and marinated red onion and drizzle (each sandwich) with 1 Tablespoon teriyaki sauce. Cooking Tips: It is important that you take the time to divide larger breasts into 4 ounce portions and lightly pound the thicker ends. Chicken breasts overcook easily, so if they aren't uniform size, the smaller pieces will overcook and dry out. Picky Eater/Non-Dieter Tips: Picky eaters love this chicken but might not go for a chicken sandwich. Serve their chicken cut into chunks with extra teriyaki sauce for dipping. Provide fresh pineapple as a side dish. *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/hawaiianchickenpineappleburger.html 1/1
7/13/13 BBQChickenTacos Double Duty/Plan Ahead: Use 4 of the extra chicken you breasts you marinated in barbeque sauce and grilled from Hawaiian Chicken Sandwich night to make this a 15 minute meal BBQ Chicken Tacos Double Duty/Plan Ahead Desperation Dinner Fake Out/Take-Out Desperation Dinner *Points+ Value: 8 Servings: 4 SMPoints: 8 Calories: 306.6 Fat: 8.8 Carbs: 29.4 Fiber: 1.7 Protein: 27.5 Ingredients: 12 ounces cooked boneless, skinless chicken breast (use planned leftovers from Hawaiian Chicken Sandwiches) 3 plum tomatoes 3 Tablespoons finely chopped red onion 3 Tablespoons lime juice pinch sugar 1/2 cup 2% shredded cheddar cheese 4 soft-taco sized tortillas (8 inch) 1 cup chopped lettuce 1/3 cup barbeque sauce For Salsa: Seed and chop plum tomatoes. Add tomatoes to small bowl with red onion, lime juice and sugar. Allow to sit while preparing tacos (or up to 2 hours). For Tacos: Stack tortillas and wrap in slightly damp paper towel; microwave for 20 seconds. Shred chicken into bite-sized pieces. Toss with barbeque sauce in medium bowl. Heat in microwave for one minute 30 seconds, or until heated through. Place heated chicken evenly in the center of the heated tortillas. Top each taco with 1/4 cup lettuce, 2 Tablespoons cheddar, and 3 Tablespoons fresh salsa. Cooking Tips: Using the grilled chicken from Hawaiian Chicken Sandwich night makes this a super easy, yet surprisingly tasty meal. You can substitute fresh, refrigerated salsa in place of the homemade salsa. Picky Eater/Non-Dieter Tips: This is a Picky Eater favorite. You can always serve them their chicken plain (still delicious since it was grilled with a barbeque sauce marinade). You can microwave a cheese quesadilla to go along with 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. shrinkingonabudgetmealplan.com/mprecipes/bbqchickentacos.html 1/1
7/13/13 shrimpwithbasilalfredo Shrimp Pasta with Basil Cream Sauce Easy Gourmet *Points+ Value: 7 Calories: 280 Fat: 9.1 Carbs: 27.9 Fiber: 1.1 Protein: 21.1 Servings: 6 (1 cup) SMPoints: 8 Ingredients: 1 Tablespoon olive oil 1 1/4 pound(s) uncooked peeled and deveined shrimp (whatever size is on sale) 1/4 teaspoon table salt 1/4 teaspoon black pepper 2 clove(s) (medium) garlic clove(s) 1/4 cup fresh basil (julienned) 1 teaspoon lemon zest 1 Tablespoon fresh lemon juice 1/4 cup chopped parsley 10 ounces Alfredo Sauce, Light (recommended Bertolli) 9 ounces linguine Cook pasta according to package directions. Once pasta has reached rolling boil, heat oil in large nonstick skillet over medium high heat. Sprinkle shrimp with salt and pepper; add shrimp and garlic to hot oil. Cook 3-5 minutes, depending on size of shrimp (until just barely turned pink). Remove shrimp from pan. Combine Alfredo sauce, basil and lemon zest in same pan. Cook 1 minute or until thoroughly heated through. Turn heat to low and keep warm until pasta is cooked. Drain pasta, reserving 1/4 cup of pasta water. Toss pasta with shrimp, parsley and Alfredo sauce in pan. If sauce is too thick, add pasta water 1 Tablespoon at a time to loosen up to desired consistency. Cooking Tips: Large shrimp makes for the prettiest presentation, but buy medium or large, depending on what size is on sale. Cook medium less time than the large. Cook shrimp until just barely turning pink. Picky Eater/Non-Dieter Tips: Serve their shrimp plan with ketchup dipping sauce. Toss their pasta with butter and garlic powder to serve as a side dish. *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/shrimpwithbasilalfredo.html 1/1
7/13/13 TacoSalad Taco Salad Double Duty/Plan Ahead Fake Out/Take Out Points+ Value: 8 SMPoints: 8 Calories: 332 Fat: 11.1 Carbs: 28.5 Fiber: 6.3 Protein: 32 Servings: 5 Ingredients 1 pound lean ground beef 2 tablespoons water 1/2 cup chopped onions 1 large green bell pepper (chopped) 1 large red bell pepper (chopped) 2 cups bottled fat free salsa 1/4 cup chopped fresh parsley 4 cups coarsely chopped romaine lettuce 2 cups chopped plum tomato 1 cup (4 ounces) shredded reduced-fat 2% sharp cheddar cheese 1 cup crumbled baked tortilla chips (about 12 chips) 1/4 cup chopped green onions In large skillet over medium high heat, brown ground beef with onions and drain. Return ground beef mixture to skillet and add 2 tablespoons water and salsa. Heat until just boiling, then stir in parsley; cover and keep warm on low. Arrange 1 cup lettuce on each of 4 plates; top with 1 cup beef/salsa mixture. Sprinkle each serving with 1/2 cup tomato, 1/4 cup cheese, 1/4 cup chips, and 1 tablespoon green onions. Cooking Tips: If the ground round/salsa mixture is too thin, simmer on low uncovered until reduced to the desired thickness. Picky Eater Tips: Top baked chips with meat like nachos and top with lots of cheese. Serve lettuce as a side salad with their favorite dressing. *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/tacosalad.html 1/2
7/13/13 CornedBeefHashandEggs Corned Beef Hash and Eggs Breakfast for Dinner *Points+ Value: 5 Servings: 4 SMPoints: 7 Calories: 218 Fat: 8.9 Carbs: 19 Fiber: 2.8 Protein: 14.7 Ingredients: 2 teaspoons canola oil 4 cups frozen hash brown potatoes with onions and peppers 1 small red bell pepper, chopped 2 garlic cloves, minced or put through garlic press 1/4 pound diced lean deli corned beef 1/2 cup fat-free, lower-sodium chicken broth 1/2 teaspoon freshly ground black pepper 1/4 teaspoon salt 4 large eggs (pasteurized if you prefer cooked over easy) 1/4 cup chopped parsley Preheat oven to warm. Heat oil in large nonstick skillet over medium-high heat. Add potatoes, bell pepper and garlic; cook 10 minutes (stirring occasionally) until potatoes brown. Add corned beef, chicken broth, salt and pepper. Cook 5 minutes, stirring frequently. Remove mixture from pan onto oven-proof plate and put in oven to keep warm. Heat same pan over medium heat and spray with non-stick cooking spray. Gently break 2 eggs into pan. Cook 2-3 minutes. Flip eggs carefully if you intend to cook over-easy. If you prefer yolk cooked, slightly pierce egg with fork before flipping. Cook until desired degree of doneness. Remove from pan. Repeat procedure with 2 more eggs. Plate hash evenly over 4 plates. Sprinkle with parsley. Top each serving of hash with an egg. Cooking Tips: If you like your eggs over easy, I recommend you use pasteurized eggs (like Eggland's Best) for safety purposes. Picky Eater/Non-Dieter Tips: Remove their browned hash browns from pan and set aside before adding broth and corned beef. Serve them a fried egg and hash browns. *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/cornedbeefhashandeggs.html 1/1
7/13/13 fierygrilledporktenderloin Grilled Pork Tenderloin Grill Friendly *Points+ Value: 4 Servings: 4 SMPoints: 4 Calories: 170 Fat: 6.1 Carbs: 3.6 Fiber: 0 Protein: 23.9 Ingredients: 1 (1 pound) pork tenderloin, trimmed 2 teaspoons olive oil 1 1/2 Tablespoons Montreal Steak Seasoning 1/8 teaspoon ground red pepper 1 Tablespoon brown sugar 1/2 teaspoon garlic powder 1/4 teaspoon salt non-stick cooking spray Trim white membranes from pork (using a sharp filet or paring knife) if they are still intact. Coat grill rack with nonstick cooking spray. Preheat grill to medium-high. Pat pork dry with paper towels. Rub with olive oil. Combine steak seasoning, brown sugar, ground red pepper, garlic powder and salt. Rub over pork. Place pork on grill rack. Grill 16-20 minutes or until a thermometer registers 145, turning once. Remove pork from grill and let stand 5 minutes. Cut pork diagonally into 1/2 inch slices. Cooking Tips: Do not overcook. Safe temperate is 145. It is very important to allow pork to rest for at least 5 minutes to allow juices to settle. Picky Eater/Non-Dieter Tips: Rinse the spices off their portion of pork 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/fierygrilledporktenderloin.html 1/1
7/13/13 caprese Double Duty/Plan Ahead: Freeze the sourdough sandwich bread you don't use. We'll use it in a strata next week. Caprese Sandwiches Meat Free but delicious 15 Minutes or Less Kid Favorite Points+ Value: 8 Servings: 6 SMPoints: 8 Calories: 170 Fat: 6.1 Carbs: 3.6 Fiber: 0 Protein: 23.9 Ingredients 12 slices sourdough sandwich bread About 2 tablespoons olive oil 30 fresh basil leaves, rinsed 4 firm-ripe tomatoes (about 8 oz. total), sliced 1/4 inch thick 8 ounces fresh mozzarella cheese, sliced 1/4 inch thick Salt and pepper 1. Brush one side of each bread slice with olive oil. Place 6 slices, oil side down, on a 10- by 15-inch baking sheet and layer evenly with basil leaves, tomato slices, and mozzarella slices. Sprinkle lightly with salt and pepper and top with remaining bread slices, oil side up. 2. Broil sandwiches 6 inches from heat, turning once, until bread is golden brown and cheese is melted, 2 to 3 minutes total. Serve immediately. Cooking Tips: Make sure you use fresh mozzarella. Sargento makes some that is typically displayed in the cheese department. It will be in the form of a ball. But the best is that which is typically sold in a plastic tub with liquid. Also, the quality of tomatoes is key here. This is most definitely the ultimate summertime sandwich! Picky Eater Tips: Worst case scenario, make them a grilled cheese with the mozzarella and serve the tomatoes on the side. But this is a winner with most of my clients - and their picky eaters! shrinkingonabudgetmealplan.com/mprecipes/caprese.html 1/1