Week of 5/10-5/17 IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability for WW members. See bottom of Meal Plan for more detail. Snack Ideas Snack #1 (S1) List Assumes 4 Days Cinnamon Cottage Cheese with Apple Dippers Place 1/2 cup 2% small curd cottage cheese in a bowl with 1 teaspoon brown sugar, one drop vanilla extract, and 1/2 tsp. cinnamon. Mix well. Use as dip for apple. Makes 1 serving @ 2 Points+ per serving Cinnamon Cottage Cheese 2 Fuji (or other red) Apple 0 Total Points+/Meal 2 Calories: 159 Fat: 2.9 Carbs: 20.3 Fiber: 2.7 Protein: 13.5 Note: Due to Zero Point apple in this snack, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Snack #2 (S2) Pistachios and Orange List Assumes 3 Days 2 Tablespoons Shelled Pistachio Nuts 3 1 orange 0 Total Points+/Meal 3 Calories: 130.8 Fat: 6.9 Carbs: 15.6 Fiber: 3.9 Protein: 4.1 Note: Due to Zero Point orange in this snack, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Breakfast #1 (B1) List Assumes 4 Days Power Oatmeal In microwave safe cereal bowl, combine 1/3 cup dried old fashioned oatmeal, 1/3 cup 1% milk, 1/3 cup water, 1/2 cup strawberry slices and 2 Tbsp. Craisins. Heat in microwave on high for 3 minutes. Stir and top with 1 Tbsp. sliced almonds. Makes 1 servings @ 7 Points+ per serving Power Oatmeal 6 1 banana 0 Total Points+/Meal 6 Calories: 260 Fat: 6.7 Carbs: 62.7 Fiber: 12 Protein: 9 Note: Due to Zero Point banana in this breakfast, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Breakfast Breakfast #2 (B2) Chex and Blueberries List Assumes 3 Days In cereal bowl combine 1 cup Chex Rice cereal, 1/3 cup frozen (thawed) unsweetened blueberries, 1 Tbsp. sliced almonds, and 2 Tbsp. craisins. Top with 1/2 cup 1% milk. Makes 1 servings @ 6 Points+ per serving Chex and Blueberries 6 1/2 grapefruit 0 Total Points+/Meal 6 Calories: 265.7 Fat: 6 Carbs: 46.5 Fiber: 4.8 Protein: 8.9 Note: Due to Zero Point grapefruit in this breakfast, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Lunch #1 (L1) Tuna Wrap List Assumes 4 Days In bowl, combine 5 oz. can albacore solid white tuna packed in water (drained), 1/2 cup fat free salsa and 1/4 cup chopped parsley. This makes 2 servings. For each serving: Put 1/2 cup spinach leaves and 1/4 cup grated carrots down the center of one low carb tortilla (LaTortilla used for calculations). Top with half the tuna mixture. Tuck in ends, then roll and secure with toothpicks. Makes 2 servings @ 5 Points + per serving Calories: 198 Fat: 5.1 Carbs: 23.9 Fiber: 13.7 Protein: 21.9 Lunch Lunch #2 (L2) List Assumes 3 Days Greek Pasta Salad Combine 1 (15 oz) can cannelini beans (drained and rinsed), and 1 can drained petite diced tomatoes. Stir. Add 1 cup cooked Barilla Plus elbow macaroni, 2 Tablespoons feta cheese, 1/2 cup Zesty Light Dressing (see recipe below) or any reduced calorie italian. Toss. Just before serving: Add 1/2 cup chopped fresh spinach leaves to each serving. Toss to coat. Remaining pasta/bean/tomato mixture can be refrigerate for up to 3 days (refrigerate without spinach added). Makes 3 servings @ 5 Points+ per serving (Page 11)Zesty Light Dressing Calories: 222 Fat: 6.9 Carbs: 26.4 Fiber: 5.4 Protein: 7.2 Desserts *Blueberry Lemon Parfait: Layer 2 cups frozen (thawed) unsweetened blueberries and 2 (8 ounce) cartons lemon low-fat yogurt and 1/4 teaspoon lemon zest evenly into 4 parfait glasses or small bowls, beginning and ending with blueberries. Makes 4 servings @ 4 Points+ per serving. Calories: 183 Fat: 1.2 Carbs: 35 Fiber: 4.2 Protein: 4.8 *Dark Chocolate Bark: Line jelly roll pan or back side of cookie sheet with foil. Place 7 ounces dark baking chocolate in a very dry microwave-safe glass bowl; microwave at HIGH at 15 second intervals until chocolate melts (stirring every 15 seconds with a dry spoon). Mix into chocolate 4.5 ounces coarsely chopped shelled pistachios (about 1 cup) and 1/3 cup dried cranberries. Mix together. Spread mixture over foil lined pan. Freeze for 1 hour. Break into 14 pieces. Makes 4 servings @ 4 Points+ per serving Calories: 127 Fat: 7.9 Carbs: 15.4 Fiber: 2.2 Protein: 2.8 Dinner On Next Page
Week of 5/10-5/17 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) Cilantro Lime Chicken Dinner Double Duty/Plan Ahead Black Bean and Rice Salad: Use 1 bag of boil-in-bag rice to prepare 1.5 cups cooked rice. In bowl, whisk 1/8 cup lime juice with 2 Tbsp. olive oil. Add rice, (15-ounce) can reduced sodium black beans, drained and rinsed, and 1/4 cup chopped parsley. Toss to combine. Makes 6 servings @ 4 Points+ per serving Calories: 152.7 Fat:.6 Carbs: 29.7 Fiber:.6.8 Protein: 7.7 Snow Peas: Place (2) 6 ounce packages frozen snow peas in a microwave-safe bowl. Microwave at high 3-4 minutes or until desired degree of tender. Makes 4 servings @ 0 Points+ per serving Calories: 36 Fat:.2 Carbs: 6.4 Fiber: 2.2 Protein: 2.3 Dinner #2 (D2) Taco Chicken Casserole Double Duty/Plan Ahead Cherry Tomatoes: Heat 2 teaspoons olive oil in a large non-stick skillet over medium heat. Add 1 pint cherry tomatoes, 1 teaspoon dried italian seasoning, 1/4 teaspoon salt and 1/8 teaspoon black pepper to skillet. Cook, shaking skillet occasionally, until tomatoes are blistered and shiny (about 5 minutes) Sprinkle with 1/4 cup chopped parsley Makes 4 servings @ 1 Points+ per serving Calories: 40 Fat: 2.3 Carbs: 5 Fiber: 0 Protein: 0 Dinner #3 (D3): Spring Tortellini Lemony Cucumbers: In small bowl, combine with whisk 2 Tbsp. olive oil with 1/4 cup (frozen- thawed) lemon juice, 1/8 teaspoon pepper and 1/8 teaspoon salt. Add 1 large english cucumber, sliced thin, to bowl. Toss to combine. Allow to marinate at room temperature while preparing pasta. Makes 4 servings @ 2 Points+ per serving Calories: 73.8 Fat: 8.9 Carbs: 3.5 Fiber:.7 Protein:.8 Dinner #4 (D4): Individual Pepper and Feta Frittatas Fruit Salad: In bowl, whisk together 1/2 cup fat free lemon greek yogurt, 1 Tablespoon of any kind of "no sugar added" jam, and 1/4 cup of juiced orange. Add to the bowl 2 sliced bananas, 1 cup frozen (thawed) blueberries, and one cup sliced strawberries. Toss. Makes 4 (generous) servings @ 2 Points+ per serving. Calories: 130 Fat:.3 Carbs: 22 Fiber: 3.5 Protein: 3.2 Dinner #5 (D5): Slow Cooker Sweet and Sour Pork Spinach Salad: Cut 1/2 of a (cored) granny smith apple into slices, then into thin strips. Toss apples slices with 1/4 cup lemon juice. In small bowl, combine 3 Tbsp lemon juice, 1 Tbsp white vinegar, 1 Tablespoon honey, 2 teaspoons Dijon mustard and a pinch of salt. Whisk well until honey dissolves. Add 2 Tablespoons olive oil and whisk again. Toss with 4 cup(s) torn spinach, 2 Tablespoons Craisins and the apple strips.. Makes 4 generous servings @ 2 Points+ per serving Calories: 61 Fat: 4.6 Carbs: 5.6 Fiber:1.6 Protein:1.9 Dinner #6 (D6): Shrimp Salad This is a Meal-In-One and requires no sides. Dinner #7 (D7): Tomato and Basil Pizza Broccoli Salad: Combine 4 cups small broccoli florets (about 1 1/2 pounds), 1 1/2 cups seedless green grapes (halved), 1 cup finely chopped celery, 1 cup dried cranberries (like Craisins) and 1/4 cup salted sunflower seed kernels or peanuts. In separate bowl, whisk together 1/3 cup light mayonnaise, 1/4 cup plain fat-free greek yogurt, 3 tablespoons sugar or Splenda and 3 tablespoons white vinegar. Pour dressing over broccoli mixture, and toss well. Chill for 1 hour or overnight. Makes 4 servings @ 5 Points+ per serving Calories: 175 Fat: 5.7 Carbs: 31 Protein: 3.5 Fiber: 3.4
Shrinking On A Budget Grocery List Week of 5/10-5/17 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 (4 cups) frozen unsweetened blueberries (B2)(DES1)(D4) (2) 6 ounce packages frozen snow peas (D1) (1 cup) frozen lemon juice (D3)(D4)(MAH) Refrigerated 1 (9-ounce) package fresh cheese tortellini (D3) (8) kalamata olives (D6) Produce cinnamon (S1) brown sugar (S1) vanilla extract (S1) white vinegar (L2)(D4)(D7) canola oil (L2)(D2) oregano (L2)(D6) olive oil (D1)(D3)(D4)(D6)(D7) italian seasoning (D2) honey (D5) ground ginger (D5) dijon mustard (D5)(D6) light mayonnaise (D7) sugar or Splenda (D7) cornstarch (D5) red wine vinegar (D6) (4) red apples (S1) (4) oranges (S2)(D4) (6) bananas (B1)(D4) (large container) strawberries (B1)(D4) (2) grapefruit (B2) (2 stalks) celery (D7) (1/4 cup) parsley (L1) (10 cups) spinach leaves (L1)(D3)(D4)(D5) (4) carrots (L1)(MAH) (2 heads) garlic (L2)(D1)(D5)(D6)(D7) lemon (DES1) lime juice bulb (D1) parsley (D1)(D2)(D6) (4 pints) cherry tomatoes (D2)(D3)(D6)(D7) english cucumber (D3) granny smith apple (D5) (1.5 pounds) broccoli florets (D7) (1.5 cups) green grapes (D7) cilantro (D1) onion (D2) large bunch fresh basil (D3)(d7) green onions (D4) (2) green bell peppers (D5) (2) red bell peppers (D5) head romaine lettuce (D6) small red onion (D6) small cucumber (D6) Baking/Spices (1 3/4 cups) pistachio nuts (S2)(DES2) (2 1/3 cups) dried cranberries (like Craisins)(B1)(B2)(DES2)(D4)(D7) (7 Tbsp) sliced almonds(b1)(b2) (MAH) (7 oz) dark baking chocolate (DES2) (1/2 cup) sunflower seeds (D5)(D7)(MAH) Dry Goods (3/4 cup) Barilla Plus elbow macaroni (L2)(MAH) 3 bags of boil-in-bag rice (D1)(D5) Breakfast/Cereals (1.5 cups) old fashioned oats (B1) (3 cups) rice chex cereal (store brand is fine)(b2) Snacks/Chips/Cookies/Crackers Canned (5 oz) can albacore solid white tuna packed in water (L1) (15 oz) can cannelini beans (L2) (15 oz) can drained petite diced tomatoes (L2) (15-oz) can reduced sodium black beans (D1) 1 (10.75 oz) can 98% cream of chicken soup (D2) 1 (14 oz) can diced tomatoes and green chilis (mild, original or hot)(d2) 1 (15 oz) can reduced sodium black beans, (D2) 1 (16-ounce) can navy beans (D3) 1 (20 oz.) can pineapple chunks in juice (D5) Condiments/Sauces/Dressings (2 1/2 ) cups fat free salsa (L1)(D1) 1 package Good Seasons Italian Dressing (L1) (1 Tbsp) no sugar added jam - any flavor (D4)(MAH) 2 (1.25 oz) package reduced sodium taco seasoning (D1)(D2) jar pepperonicini peppers (D3)(D6) small jar roasted red peppers (D4) (3/4 cup) barbeque sauce (D5)(MAH) Dairy (16 ounces) 2% small curd cottage cheese (S1) (3 cups) 1% milk (B1)(B2)(D2) Meat Bread (5 ounces) baked tortilla chips (D2) (4 ounces) feta cheese (L2)(D4)(D6) (8) eggs (D4) 3 (8 ounce) cartons lemon low-fat yogurt (DES1)(D4) (1/4 cup) plain fat-free greek yogurt (D7) (1.5 cups) reduced fat sour cream (D2) (1 cup) 2% sharp cheddar cheese (D2) (6 Tbsp) (1 1/2 ounces) shredded fresh Parmesan cheese (D3)(MAH) (1 cup) part-skim mozzarella (D7) (3/4 cup) part skim ricotta cheese (D7) 2.5 pounds boneless skinless chicken breast (D1)(D2) (1.5 pounds) boneless pork loin (or thick chops)(d5) (1 1/2 pounds) medium or large shrimp (D6) (4) Low Carb tortillas (like La Torilla)(L1) 2 Naan breads (or one 14" Boboli crust)(d7)
Double Duty/Plan Ahead: Cook an extra 14 ounces of chicken breast to use for Taco Chicken Casserole another night. Just refrigerate leftovers. Cilantro Lime Chicken Slow Cooker Friendly 10 minutes or less of prep 5 Ingredients or Less Desperation Dinner Desperation Dinner (prep time is about 5 minutes!) *Points+ Value: 4 (Points+ value was calculated for this recipe using only 1.5 pounds chicken - rest reserved for another meal ) Calories: 160 Fat: 4 Carbs: 4 Fiber: 2 Protein: 25 Servings: 6 2.5 pounds boneless skinless chicken breast (you'll reserve 12 ounces of this cooked chicken for Taco Chicken Casserole) 1 3/4 cups fat free salsa 1 (1.25 oz) package reduced sodium taco seasoning 1/3 cup lime juice 1/4 cup fresh cilantro or parsley (chopped) Add chicken to slow cooker. Top with remaining ingredients. Cook on low heat for 4-6 hours or until chicken is cooked through and tender. Cooking Tips: If you have a 6 quart slow cooker that cooks "hot" like mine, you'll need to check the chicken after 4 hours. You can use all the salsa mixture for this recipe. You'll need to reserve 12 ounces of chicken for the Taco Chicken Casserole, but the sauce won't be used in that recipe. Picky Eater/Non-Dieter Tips: Either rinse off salsa and serve with favorite dipping condiment or top theirs with cheese and sour cream. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits.
Double Duty/Plan Ahead: Use chicken reserved from Cilantro Lime Chicken to make this meal speedy to throw together. Taco Chicken Casserole Comfort Food Lightened Up Guest Worthy *Points+ Value: 9 Calories: 353 Fat: 13.4 Carbs: 37.2 Fiber: 8.6 Protein: 22.4 Servings: 6 (hearty) 12 ounces cooked boneless skinless breast (use chicken reserved from Cilantro Lime Chicken) 1 clove garlic, minced 2 teaspoons canola oil 5 ounces baked tortilla chips (recommended Baked Tostitos Scoops) 1 (10.75 oz) can 98% cream of chicken soup 2 Tablespoons 1% milk 1.5 cups reduced fat sour cream (divided) 1/2 cup onion, chopped finely 1 (14 oz) can diced tomatoes and green chilis (mild, original or hot) 1 (15 oz) can reduced sodium black beans, rinsed and drained 1 (1 oz) packet taco seasoning 1 cup 2% sharp cheddar cheese Shred chicken and set aside. Preheat oven to 350 degrees. While oven is preheating, heat canola oil in small nonstick skillet over medium high heat. Add onion and saute for 2 minutes, stirring often. Add garlic and continue to saute for one minute or until onion has softened. Remove from heat and set aside. Lightly spray an 8x8-inch baking dish or a 2 quart oblong baking dish with non-stick cooking spray. In a large bowl, combine the chicken soup, 1 cup of the sour cream, milk, diced tomatoes, black beans, sauteed onions and garlic, and taco seasoning; Stir. Add chicken. Stir again to combine. Crush chips (crush with hands or put in ziplock bag and crush with rolling pin) and spread half of them on the bottom of the baking dish. Spread half of the chicken mixture over the tortillas. Top with 1/2 cup of cheese. Repeat layers. Bake for 30 minutes, until bubbly and cheese is starting to brown. Serve each serving with 2 teaspoons sour cream. Cooking Tips: If you do not have planned leftovers from Cilantro Chicken night, you can put 14 ounces of chicken and 1/4 cup salsa in baking dish and bake in preheated 400 degree oven for 25 minutes or until cooked through. Picky Eater/Non-Dieter Tips: This is usually quite popular with picky eaters, but can always just top some of the shredded chicken with cheese, put over the baked chips and microwave for 30 seconds. If they are eating the casserole, offer extra cheese and sour cream. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits.
Tortellini Salad 20 Minutes or Less *Points+ Value: 6 Calories: 208 Fat: 9 Carbs: 26.7 Fiber: 4.8 Protein: 10.8 Servings: 7 (1 cup) 1 (9-ounce) package fresh cheese tortellini 2 cups halved cherry tomatoes 2 cups fresh spinach leaves, coarsely chopped 1/2 cup chopped pepperoncini peppers 6 tablespoons (1 1/2 ounces) shredded fresh Parmesan cheese 1/2 cup chopped fresh basil 1 (16-ounce) can navy beans (drained and rinsed) 4 tablespoons fresh lemon juice 3 tablespoons extra-virgin olive oil Cook pasta according to package directions, omitting salt and fat. While pasta cooks, combine tomatoes, spinach, peppers, cheese, basil, and beans in a large bowl. Drain pasta; rinse with cold water. Add pasta, juice, and oil to tomato mixture; toss gently. Serve immediately. Cooking Tips: Pepperoncini can usually be found in the aisle with pickles. You can choose mild or hot to determine heat level of dish. Mild have just a subtle heat. Picky Eater/Non-Dieter Tips: Pull out some cheese tortellini before tossing it with other ingredients. Serve their tortellini plain and make them a side salad with the spinach and tomatoes. *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: We'll use the rest of the jarred roasted peppers next week. Individual Pepper and Feta Frittatas Breakfast For Dinner Meat Free but Delicious *Points+ Value: 4 Calories: 165 Fat: 8.7 Carbs: 7.2 Fiber: 4.2 Protein: 17.7 Servings: 4 (3 muffin servings) 4 eggs 4 egg whites 1 teaspoon olive oil 1/2 cup green onions, chopped 1/2 cup roasted red pepper (from jar), chopped 2 cups spinach 1 cup feta, crumbled 1 teaspoon kosher salt ¼ teaspoon pepper Cooking spray Preheat oven to 350 F. In small skillet, heat olive oil over medium high heat. Cook white and light green parts of green onions about 2-3 minutes or until tender. Remove from heat and set aside. Coat one 12-hole muffin pan with cooking spray. In a medium bowl, beat eggs, egg whites, salt and pepper until blended. Stir in spinach, green onions (including both sauteed white/green parts and uncooked dark green tops), feta, and roasted peppers; mix well. Spoon about 1/4-cup egg mixture into each prepared muffin hole. Bake until just set, about 18 to 22 minutes. Cool for 5 minutes, then loosen edges of frittatas with a fork or spatula, sliding spatula underneath frittatas to loosen bottoms and gently lifting frittatas out of pans; serve. Cooking Tips: Don't overcook or eggs will become tough. I recommend putting muffin tin on top of a jelly-roll pan in the oven to catch any egg drippings. This makes for easier clean up. Picky Eater/Non-Dieter Tips: The beauty of this dinner is that you can customize their frittatas. Fill their "cups" with cheddar and whatever egg fillings they happen to like. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits.
Double Duty/Plan Ahead: This makes 8 servings. Freeze the additional 4 servings for a Desperation Dinner another night. Slow Cooker Sweet and Sour Pork Slow Cooker Friendly Comfort Food Lightened Up This may seem high in Points+ but it does include the rice *Points+ Value: 8 Calories: 308 Fat: 6.8 Carbs: 34.7 Fiber: 3 Protein: 27 Servings: 6 1.5 pounds boneless pork loin (or thick chops), cut into bite-size pieces 3/4 cup barbeque sauce 2 Tablespoons honey 1/2 teaspoon ground ginger 2 cloves garlic, smashed 1 can (20 oz.) pineapple chunks in juice, undrained 3 Tablespoons cornstarch 2 large green peppers, coarsely chopped 2 large red peppers, coarsely chopped (2 bags) boil in bag rice 1/4 cup sunflower seeds Prepare boil-in-bag rice according to package directions to make 3 cups rice. Combine barbecue sauce, honey, garlic and ginger in slow cooker. Add meat. Drain pineapple, reserving 1/2 cup juice. In small bowl or cup, add reserved juice to cornstarch; stir until dissolved. Add to meat mixture; mix well. Top with pineapple chunks and peppers; cover with lid. Cook on low 5-7 hours (or on high 4-5 hours). Serve over rice. Sprinkle with sunflower seeds just before serving. Cooking Tips: Be sure and include the reserved pineapple juice from the canned pineapple. If you have a larger, newer slow cooker, opt for the lower cooking times. If you freeze leftovers, pack up rice and pork separately. Defrost before reheating and heat pork and rice seperately (rice will take much less time to heat). Although I don't give instructions for cooking the rice, instant or boil-in-bag rice works fine. If you can't find a pork loin this small, you can use boneless pork loin chops. Or simply ask your butcher to cut a loin to size. Picky Eater/Non-Dieter Tips: This is a picky eater favorite. Perhaps serve them just pork chunks and pineapple over rice. You can reserve some raw red pepper to serve as a side item. *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: We will use the rest of the pepperoncini and feta next week. Shrimp Salad Meal-In-One *Points+ Value: 7 Calories: 296 Fat: 9.8 Carbs: 12.1 Fiber: 3.2 Protein: 39.4 Servings: 4 4 quarts water 1 1/2 pounds medium or large shrimp, peeled and deveined 6 cups torn romaine lettuce 1 1/2 cups halved cherry tomatoes 1 cup (1/4-inch-thick) slices red onion, separated into rings 1 cup cucumber, halved lengthwise and cut into 1/4-inch slices 1 tablespoon chopped fresh flat-leaf parsley 6 tablespoons red wine vinegar 1 Tablespoon dijon mustard 1 Tablespoon olive oil 3/4 teaspoon dried oregano 1/4 teaspoon salt 1/4 teaspoon black pepper 2 garlic cloves, minced 1/2 cup (2 ounces) crumbled feta cheese 8 kalamata olives, pitted and halved (from olive bar if you have one in your store) 4 pepperoncini peppers Bring water to a boil in a large saucepan. Add shrimp; cook 1-2 minutes or until just starting to turn pink. Drain and rinse with cold water to stop cooking. Medium shrimp will probably only take 1 minute. Large shrimp will take more like 2 minutes. Place shrimp in a bowl; cover and chill. Place lettuce, tomatoes, onion, and cucumber in a large bowl; toss to combine. Combine parsley and next 7 ingredients (parsley through garlic) to make dressing, stirring with a whisk. Spoon 1 tablespoon dressing over shrimp; toss to combine. Add shrimp mixture and remaining dressing to lettuce mixture; toss gently to coat. Spoon about 2 3/4 cups salad onto each of 4 plates. Top each serving with 2 tablespoons cheese, 4 olive halves, and 1 pepperoncini pepper. Cooking Tips: Don't overcook shrimp. Use whatever size (already deveined) shrimp is on sale. Wrap feta in a paper towel (we'll be using next week). This will keep it fresh longer. Picky Eater/Non-Dieter Tips: Serve their shrimp with dipping sauce. Make them a side salad with their favorite toppings and dressings. The dressing is delicious. So double it if you have non-dieters in the family. They will want extra. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits.
Tomato Basil Pizza Meat Free But Delicious 15 Minutes or Less *Points+ Value: 8 Calories: 321 Fat: 14 Carbs: 31 Fiber: 2.3 Protein: 16 Servings: 4 (generous) 2 Naan breads (or one 14" Boboli crust) 3 cloves garlic (finely minced or crushed through garlic press) 1 Tablespoon olive oil 1 cup grated part-skim mozzarella cheese 1 cup cherry tomatoes (washed, dried and halved) 1/2 cup basil (cut into thin strips) 3/4 cup part skim ricotta cheese pinch salt pinch black pepper Preheat oven to 400 F. Lay 2 naan breads or (1) 14" Boboli crust) onto a large baking sheet. In a small bowl, mix together minced garlic, olive oil, and a pinch of salt and pepper. Spoon mixture onto naans and spread out evenly. Top each naan with 1/2 cup mozzarella cheese. Cover naans evenly with halved cherry tomatoes. Then add about 6 (1 Tablespoon) spoonfuls of ricotta onto each pizza (about 3/4 cup overall). Put in the oven and bake until cheese is melted, about 10 minutes. Then change setting to broil and leave in the oven for an additional 2 minutes. Remove pizzas from oven and top with basil strips. Cut each naan in half or Boboli into 4 slices. Cooking Tips: Freeze any leftover naan bread in a freezer bag with air squeezed out (makes amazing sandwiches). We found the Naan to be an exceptional pizza crust. Ask about it in the deli/specialty cheese section of your grocery store if you are not familiar with it. It is a middle Eastern flat bread. a 14" Boboli pizza crust can be substituted. Picky Eater/Non-Dieter Tips: Make their section of pizza with just mozzarella cheese, olive oil, garlic and basil. Feel free to add extra cheese to the section belonging to those who are not dieting. *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.
ZestyLightDressing http://shrinkingonabudgetmealplan.com/mprecipes/zestylightdressing.html 1 of 1 7/6/2013 1:32 PM Light Everyday Dressing Comfort Food Lightened Up Fake-Out/Take-Out *Points+ Value: 2 Calories: 80 Fat: 8.8 Carbs:.1 Fiber: 0 Protein: 0 Servings: 9 (2 Tbsp servings) 1 package Good Seasons Italian Dressing 6 Tablespoons white vinegar or white wine vinegar 1 clove garlic (pressed through garlic press) 1/2 teaspoon oregano 6 Tablespoon water 5 Tablespoons canola oil Combine all ingredients in a shaker or lidded container and shake. Allow to sit for at least 20 minutes before using. Refrigerate leftovers. After refrigeration, allow dressing to come to room temperature for at 15-20 minutes; shake before use. Cooking Tips: This is really best made a couple of hours before if possible. It will keep in refrigerator for 10 days. *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.