4/26/13 BLSD420427 Week of 4/20-4/27 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) Popeye Smoothie List Assumes 4 Days *To prepare for 4 days worth of smoothies: Cut 1 large banana into chunks, and divide into 4 sandwich bags. Cut 12-15 strawberries (stem removed) into chunks and divide equally into bags with banana chunks. Put all 4 bags into a freezer bag and freeze. *For each smoothie: Add to blender, the following: 1 frozen package of banana/strawberry chunks, 3 Tbsp. fat free greek vanilla yogurt, 2 Tbsp. rolled oats, 5 spinach leaves and 3/4 cup 1% milk. Blend until smooth. Snack #2 (S2) Salsified Celery List Assumes 3 Days In a bowl, mash together 1 Laughing Cow Light wedge with 3 Tbsp. fat free salsa. Spread mixture evenly on 3-4 celery sticks. Makes 1 serving @ 4 Points+ per serving Calories: 74.8 Fat: 1.7 Carbs: 30.4 Fiber: 3.8 Protein: 9 Makes 1 serving @ 5 Points+ per serving Calories: 180 Fat: 1.7 Carbs: 33.5 Fiber: 3.8 Protein: 11.1 Breakfast Breakfast #1 (B1) List Assumes 4 Days Cheddar Toast Toast 1 slice Light bread. Top with 1 ounce shredded 2% sharp cheddar cheese. Microwave for 10 seconds or until cheese is slightly melted. Sprinkle with 1 teaspoon Craisins and top with 1/2 small (thinly sliced) Granny Smith apple. Makes 1 servings @ 6 Points+ per serving Cheddar Apple Toast 6 1 medium orange 0 Total Points+/Meal 6 Calories: 291.9 Fat: 12.7 Carbs: 37.5 Fiber: 8.1 Protein: 17.9 Note: Due to Zero Point orange in this breakfast, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Breakfast #2 (B2) Raspberry French Toast List Assumes 3 Days *Mix 2 Tbsp. no sugar added raspberry jam and 2 Tbsp. reduced fat cream cheese together in a small bowl. Spread jam/cream cheese mixture on one slice of Light bread. Top with another piece of light bread. *Mix 1/3 cup Egg Beaters, 1/4 teaspoon cinnamon, a small pinch of salt and 1/4 teaspoon vanilla extract in a wide bowl. Put jam/cream cheese sandwich in egg mixture. Allow to sit for about one minute, then flip in bowl, so other side absorbs egg as well. Allow sandwich to sit in egg mixture until most is absorbed (2-3 minutes). Bring a skillet sprayed with nonstick spray to medium-high heat on the stove. Add 2 teaspoons butter and allow it to coat the bottom of the skillet. Once butter has melted, place egg-coated bread in the skillet. Cook until golden brown, about 2 minutes per side. Makes 1 servings @ 7 Points+ per serving Raspberry French Toast 6 1 cup grapes 0 Total Points+/Meal 6 Calories: 360.5 Fat: 8.6 Carbs: 55 Fiber: 6.3 Protein: 14.6 Note: Due to Zero Point grapes in this breakfast, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Lunch #1 (L1) List Assumes 4 Days Roasted Red Pepper Spread Sandwich Lunch Lunch #2 (L2) List Assumes 3 Days Laughing Cow Turkey Wrap *To make spread for 4 days: Spread 1/2 cup finely chopped seeded English cucumber, and 6 ounces (jarred) roasted red bell peppers, drained and finely chopped onto several layers of heavy-duty paper towels; let stand 5 minutes to drain excess moisture. Scrape into a medium bowl. Add 3/4 cup (6 ounces) softened reduced fat cream cheese, 1/3 cup (about 3 ounces) block-style softened fat-free cream cheese, 3 tablespoons minced red onion, 1/4 teaspoon salt and 1 garlic clove, minced; stir with a fork until well blended. *For each sandwich: Spread about 1/2 cup cheese mixture over 1 bread slice; top with 5 spinach leaves and another bread slice. Makes 1 serving @ 8 Points + per serving *Recipe makes enough red pepper spread for 4 days Calories: 301 Fat: 10.9 Carbs: 35.7 Fiber: 3.1 Protein: 13.1 In small bowl, combine 1/4 cup chopped English cucumber and 2 tablespoons softened fat free cream cheese and 1 wedge Laughing Cow Light. Spread on 1 Flat Out Flatbread Light. Top with 1/4 pound sliced smoked lean deli turkey breast and 1/2 cup spinach leaves. Roll up, secure with toothpicks and cut in half. Makes 1 servings @ 7 Points + per serving Calories: 307 Fat: 6 Carbs: 30.2 Fiber: 1 Protein: 28.4 Desserts *Caramelized Pineapple with Cinnamon Yogurt Sauce: Spray a grill, grill pan or non-stick skillet with nonstick spray and bring to medium heat. Lay 16 pineapple rings (fresh or packed in juice) flat and cook until slightly blackened and caramelized, about 3 minutes per side, flipping carefully. Set aside to cool. Combine 6 oz. fat-free plain Greek yogurt 1 tbsp. Splenda or sugar, 1/8 tsp. cinnamon and 1/8 tsp. vanilla extract in a bowl. Mix until thoroughly blended and smooth. Serve sauce on top of pineapple slices or as a dippin sauce.makes 4 servings @ 1 Points+ per serving. Calories: 145 Fat:.5 Carbs: 24.5 Fiber: 2 Protein: 4 *Blueberry Cake: Mix 1 box of Betty Crocker Angel Food Cake Mix, and 1 can of Comstock sugar free blueberry berry pie filling together and place in 9 13 ungreased baking dish. Don t add any other ingredients. Bake at 350 degrees for 28 30 minutes. After cake has cooled, slice into 20 even pieces and serve warm. Top each serving with 1 Tablespoon Cool Whip Free. Calories: 86.4 Fat:.2 Carbs: 19.8 Fiber:.4 Protein: 1.1 Dinner On Next Page www.shrinkingonabudgetmealplan.com/mealplans/blsd420427.html 1/2
4/20/13 Week420427 Week of 4/20-4/27 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) Dinner #2 (D2) Simply Delicious Sirloin Dinner #3 (D3): Dinner #4 (D4): Fettuccine and Shrimp Dinner #5 (D5): Dinner #6 (D6): Asian Chicken and Slaw This is a Meal-In-One and requires no sides. Dinner #7 (D7): Dinner Red Pepper Pesto Pizza Desperation Dinner Lemony Apples: Mix together 2 Tbsp. lemon juice with 1 teaspoon Equal or sugar. Slice 4 red delicious apples and toss with the lemon juice mixture. Makes 4 servings @ 0 Points+ per serving Calories: 81.5 Fat:.2 Carbs: 21.1 Fiber: 3.8 Protein:. Note: Due to Zero Point apple, Points+ formula using nutritionals might reflect a higher Points+ value than total listed. Double Duty/Plan Ahead Green Beans and Potatoes: Heat 1 1/2 tablespoons olive oil in a large skillet over medium-high heat. Add 1 clove minced garlic to pan; sauté 30 seconds, stirring constantly. Add 1 1/2 cups diced red potato, 1/2 cup chopped celery, 1/2 teaspoon salt and 1 1/4 pounds trimmed green beans; sauté 1 minute. Add 1/4 cup water; cover and cook 5 minutes or until beans are crisp-tender. Add 1/3 cup chopped fresh parsley and 3/4 pound plum tomatoes, peeled and coarsely chopped. Cover, reduce heat, and cook 4 minutes or until tomatoes begin to soften, stirring occasionally. Stir in ¼ teaspoon freshly ground black pepper and 1/8 teaspoon ground red pepper. Makes 6 servings @ 2 Points+ per serving Calories: 70 Fat: 2.7 Carbs: 11.1 Fiber: 3.8 Protein: 1.9 Double Duty/Plan Ahead Steak Sandwich Chili Lime Cucumber Salad: Using the slicer section of the box grater, thinly slice 2 English cucumbers and put in large bowl. Make dressing from 3 tablespoons fresh lime, 1/2 teaspoon chili powder, 1/8 teaspoon cumin, 1 tablespoon extra-virgin olive oil, 1 1/2 teaspoons white vinegar, 1/2 teaspoon salt and 1/4 teaspoon freshly ground black pepper. Makes 4 servings @ 1 Points+ per serving Calories: 33 Fat: 1.8 Carbs: 4.3 Fiber:.9 Protein:.8 Asian Salad: In large bowl, combine 1/4 cup sliced red onion, 1/2 cup mandarin oranges (unsweetened packed in juice)(drained but reserve juice), and 3 cups spinach leaves. Combine 3 Tablespoons of reserved mandarin orange juice with 8 Tablespoons Newman's Own Lighten Up Low Fat Sesame Ginger dressing. Toss with salad. Makes 4 servings @ Points+ per serving Slow Cooker Ham and Potatoes Southwestern Breakfast For Dinner Calories: 60.2 Fat: 1.6 Carbs: 10.6 Protein:.7 Fiber:.6 Lemon Carrots: Put 16 oz. carrrots (peeled and cut into sticks), 1/2 cup water, and 4 teaspoons lemon juice in a 1-2 quart microwaveable safe dish.; cover; microwave at high 7 minutes or until carrots are tender. Sprinkle with lemon zest Makes 4 generous servings @ 1 Points+ each Calories: 50 Fat:.2 Carbs: 11.9 Protein: 1.2 Fiber: 3.6 Pear Salad: Whisk together 1/4 cup lemon juice, 1/2 teaspoon Splenda and 2 Tablespoons olive oil. Combine 4 cups romaine lettuce with 1 cup diced pear in a bowl and toss with dressing. Makes 4 servings @ 3 Points+ per serving Calories: 75 Fat: 3.5 Carbs: 10.9 Protein: 1 Fiber: 7.9 www.shrinkingonabudgetmealplan.com/mealplans/week420427.html 1/1
4/20/13 GroceryList420427 Shrinking On A Budget Grocery List Week of 4/20-4/27 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 kosher salt freshly ground pepper cinnamon (B2)(DES1) vanilla extract (B2)(DES1) Splenda or sugar (DES1)(D1)(D7) olive oil (D1)(D2)(D3)(D4)(D7) ground red pepper (D2) chili powder (D3) cumin (D3) white vinegar (D3) garlic powder (D1) reduced fat mayonnaise (D3) olive oil non stick cooking spray (D4) small container Cool Whip Free (DES2) Minute Maid frozen lemon juice (D1)(D4)(D5)(D7) 3/4 pound peeled and deveined large (or medium) (D4) use whatever is on sale Dry Goods/Boxed/Bagged 8 ounces fettuccine (D4) Refrigerated ( 1/4 cup) refrigerated Pesto (D1)(D3) Produce (1) banana (S1) 15 strawberries (S1) (5 cups) spinach leaves (S1)(L1)(L2)(D4 celery (S2)(D2) (2) granny smith apples (B1) (4) red delicious apples (D1) (4) oranges (B1) (3 cups) grapes (B2) (3)English cucumbers (L1)(L2)(D3)(D6) (2) red onions (L1)(D3)(D4) (2 bulbs) garlic (L1)(D2)(D3) (8 ounces) red potatoes (D2) (1 1/4 pounds) trimmed green beans (D2) parsley (D2) (3) lemons(d2) (6) plum tomatoes (D2)(D3) (2) limes (D3) (16 oz) carrots (D5)(D6) head romaine lettuce (D7) pear (D7) 4 baking potatoes (about 1 1/2 pounds)(d5) green onions (D5)(D6)(D7) bagged coleslaw mix (with carrots)(d6) Baking/Spices Breakfast/Cereals Canned (1/2 cup) rolled oats (S1) MAH (2) 16 oz. cans pineapple rings packed in juice (DES1) (optionally can use fresh pineapple) (1/2 cup) mandarin oranges (unsweetened packed in juice)(d4) (14 1/2-ounce) can diced tomatoes with roasted garlic (D4) (15 oz. can) reduced sodium canned black beans (D7) Condiments/Sauces/Dressings Dairy Meat Bread (4 tsp). Craisins (B1)MAH Betty Crocker Angel Food Cake Mix (DES2) 1 can of Comstock sugar free blueberry berry pie filling (DES2) Montreal Steak Seasoning MAH (D2)(D3) blackened seasoning (D4) MAH (1 1/2 cup) fat free salsa (S2)(D7) (6 Tbsp) no sugar added raspberry jam (B2)MAH (10 ounces) (jarred) roasted red bell peppers (L1)(D1) Newman's Own Lighten Up Low Fat Sesame Ginger dressing (D4)(D6) 1/2 cup(s) crunchy fried noodles (oriental section)(d6) (12 ounces) fat free greek yogurt (S1)(DES1) (3 cups) 1% milk (S1) Laughing Cow Light wedges (S2)(L2) (8 ounces) reduced fat cream cheese (B2)(L1) (1 cup) Egg Beaters (B2) (6 ounces) fat-free cream cheese (L1)(L2) (1/2 cup)reduced fat ricotta cheese (D1) 1/2 cup shredded part skim mozzarella (D1) (12 ounces) 2% sharp cheddar cheese (B1)(D5)(D7) (1 1/2 cups) reduced fat sour cream (D5)(D7) (4) eggs (D7) (3/4 pound) sliced smoked lean deli turkey breast (L2) 2 pounds (1-inch-thick) boneless beef top sirloin steak (D2)(D3) (not expensive sirloin) (6 ounces) lean deli ham (ask deli to cut into a chunk)(d5) (1 pound) boneless skinless chicken breast (D6) Light wheat bread (B1)(L1) Flat Out Flatbread Light (L1)(D1) (12-ounce) piece white or whole-grain baguette (D3) 10 (6-inch) corn tortillas (D7) www.shrinkingonabudgetmealplan.com/grocerylist420427.html 1/1
4/20/13 RedPepperPestoPizza Red Pepper Pesto Pizza Meat Free But Delicious Desperation Dinner Fake-Out/Take-Out Desperation Dinner *Points+ Value: 8 Calories: 306 Fat: 16 Carbs: 25 Fiber: 2 Protein: 15 Servings: 4 8 Tablespoons reduced fat ricotta cheese 1/2 teaspoon garlic powder 2 FlatOut Flatbreads (Light) 2 Tablespoons refrigerated Pesto (ready made) 1/2 cup roasted red peppers 1/2 cup shredded part skim mozzarella 1/2 teaspoon salt 1 teaspoon pepper Preheat oven to 375. Bake FlatOut on cookie sheet or jellyroll pan for 5 minutes to pre-cook. Stir together the ricotta, and garlic powder, blending well. Spread the mixture evenly over the FlatOuts. Top each FlatOut with 1 Tablespoon of pesto (distributed in dollops then spread out). Then top evenly with mozzarella. Each FlatOut will get 1/4 cup of mozzarella. Season with salt and pepper. Bake for 6-10 minutes or until cheese is bubbly. Cooking Tips: If you really want to "gourmet" this up a bit and make it taste more like an authentic italian flatbread, saute 2 cloves of garlic in two teaspoons of olive oil (you'll need to use a tiny saucepan). Use sauteed garlic in place of the garlic powder. Picky Eater/Non-Dieter Tips: The FlatOut package contains 6 flatbreads. I only have you using 5 for this week's plan (3 for lunch and two for tonight). You'll probably also have extra mozzarella. So you can make them a "pizza" with just loads of ricotta and mozzarella - leaving off the red peppers and pesto. Dust their cheesy creation lightly with dried oregano and garlic powder before baking. *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/redpepperpestopizza.html 1/1
4/20/13 SimplyDeliciousSirloin Double Duty/Plan Ahead: This steak makes delicious planned leftovers for a Steak Sandwich later in the week. Simply Delicious Sirloin Double Duty/Plan Ahead Lightened Up Comfort Food This is Top Sirloin - Sirloin steak's more affordable cousin. *Points+ Value: 6 Calories: 258 Fat: 12.4 Carbs: 0 Fiber: 0 Protein: 34.4 Servings: 4 (with planned leftovers for another night) 2 pound (1-inch-thick) boneless beef top sirloin steak (One pound will be for tonight) (this will make extra for Steak Sandwich) 3 garlic cloves, pressed or minced 2 tablespoons lemon zest (about 3 lemons) 1 tablespoon kosher salt 1 tablespoon olive oil 1 Tablespoon Montreal Steak Seasoning 1 tablespoon finely chopped fresh flat-leaf parsley Combine garlic and next 5 ingredients; rub over steak. Place steak in a 2-qt. zip-top plastic freezer bag. Cover or seal, and chill at least 5 hours or up to 10 hours. Remove steak from marinade, discarding marinade. Preheat grill to medium high heat; Cook steak 4-5 minutes per side if steak is 1 inch thick. Reduce cook time to 4-5 minutes per side if thinner. Allow steak to rest for 5 minutes before cutting a small test cut to see if steak is cooked to desired doneness (see tips below). Alternatively, you can preheat the oven broiler to high. Place steak on foil lined cookie sheet (or jelly roll pan) and broil (6-8 inches from heat) for 5-6 minutes per side. Serve 4 (4 ounce) portions tonight garnished with parsley. Allow remaining steak to come to room temperature and refrigerate for use later in the week for Steak Sandwiches. If not using within 3 days, freeze. Cooking Tips: Note that this is top sirloin, which is a much more affordable cut than a sirloin steak. But it is also a tougher cut, so it needs the marinade. Overnight is great if possible. Or at least get the steak in the marinade the morning before you cook it for dinner. The thickness of your steak will determine how long to cook the steak. This cut is best cooked medium-rare to medium. I have a little trick I use when I cook steaks. I preheat my oven to 450 about midway through cooking the steak. That way I can pull the steak off the grill before it is overcooked. If I find out once I cut into it (a test cut) that it is still a bit rare for our liking, I pop it in the oven for 5 minutes. Here is a great link that will give you an idea of how to test a steak for "doneness" : http://grillinfools.com/blog/2009/03/12/how-to-tell-when-a-steak-is-done/ Picky Eater/Non-Dieter Tips: This is a mild steak that kids will enjoy. Just be sure to provide 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. www.shrinkingonabudgetmealplan.com/mprecipes/simplydelicioussirloin.html 1/1
4/20/13 SteakSandwich Double Duty/Plan Ahead: Use planned leftovers from Simply Delicious Sirloin. Steak Sandwich Double Duty/Plan Ahead 20 Minutes or Less *Points+ Value: 9 Calories: 346 Fat: 9.1 Carbs: 41.1 Fiber: 2.3 Protein: 21 Servings: 4 11 ounces of planned leftover sirloin from Simply Delicious Sirloin night. 2 teaspoons olive oil 2 tablespoons reduced fat mayonnaise 2 tablespoons refrigerated pesto sauce 1 (12-ounce) piece white or whole-grain baguette, split in half horizontally 2 cups packed fresh spinach leaves (about 2 ounces) 3 (1/8-inch-thick) red onion slices 4 plum tomatoes, thinly sliced lengthwise 2 teaspoons Montreal Steak Seasoning Heat 2 teaspoons of olive oil in a large non-stick skillet over medium-high heat, swirling around to coat pan. Add previously cooked steak to pan, and cook 1-2 minutes on each side or until chill is taken off. Remove the steak from pan. Allow to rest for 5 minutes, then slice into thin strips. 2. Combine mayonnaise, steak seasoning and pesto, stirring until well blended. Spread mayonnaise mixture evenly over cut sides of bread. Layer bottom half of bread with spinach, red onion, steak, and tomato; top with top half of bread. Cut sandwich diagonally into 4 equal pieces. Cooking Tips: This is a no-fail, super quick dinner if you have the planned leftovers from Simply Delicious Sirloin night. Picky Eater/Non-Dieter Tips: Cut their portion of the bread off before assembling sandwich, Make their sandwich with just steak and their favorite cheese. Serve a spinach salad 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/steaksandwich.html 1/1
4/20/13 Shrimpandfettucine Double Duty/Plan Ahead: This steak makes delicious planned leftovers for a Steak Sandwich later in the week. Shrimp and Fettuccine Easy Gourmet *Points+ Value: 9 Calories: 344 Fat: 4.9 Carbs: 48.2 Fiber: 1.7 Protein: 28.2 Servings: 4 8 ounces fettuccine, uncooked Olive oil-flavored cooking spray 2 teaspoons olive oil 2 teaspoons blackening seasoning 3/4 pound peeled and deveined large (or medium) frozen (thawed) shrimp (whatever is on sale) 2 tablespoons lemon juice 1 (14 1/2-ounce) can diced tomatoes with roasted garlic, drained 1/4 teaspoon pepper Cook pasta according to package directions, omitting salt and fat. While pasta cooks, coat a large nonstick skillet with cooking spray, and add oil. Place over medium-high heat until hot. Sprinkle blackening seasoning evenly over shrimp. Add shrimp to skillet; cook 1-2 minutes on each side or just until shrimp turn pink. Stir in lemon juice. Add tomatoes and pepper; cook until thoroughly heated. Spoon shrimp mixture over drained pasta, and serve immediately. Cooking Tips: The tomatoes are providing a good deal of flavor to this dish, so be sure and use the ones with roasted garlic. To thaw shrimp, just put in a colander under running water for about 3 or 4 minutes, tossing occasionally. Buy whatever size is on sale. Don't overcook the shrimp. Once they are just starting to turn pink, put in the tomatoes. Have your side salad ready and the table set, since this truly does need to be served immediately. Picky Eater/Non-Dieter Tips: You probably have some parmesan cheese leftover from last week. Toss their noodles with parmesan cheese and melted butter. If they eat shrimp, rinse the sauce and spices off their pieces and serve 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/shrimpandfettucine.html 1/1
4/20/13 Slowcookerhamandpotatoes Slow Cooker Ham and Potatoes Slow Cooker Friendly This may seem high in Points+, but remember it is an entree and side dish in one! *Points+ Value: 10 Calories: 376 Fat: 11 Carbs: 47.9 Fiber: 3.4 Protein: 20.1 servings: 4 4 baking potatoes (about 1 1/2 pounds) 1 cup diced lean deli ham (about 6 ounces) 1 cup (4 ounces) 2% sharp cheddar, divided 1/2 cup thinly sliced green onions, divided 1/2 cup reduced fat sour cream 1/4 teaspoon freshly ground black pepper The morning of dinner, wrap each potato in foil and place in a 5-to-6-quart slow cooker. Cover and cook on low until potatoes are tender (about 8 hours). Or cook on high 3-4 hours. Remove from slow cooker. Preheat oven to 450. Put ham in a small microwave safe bowl and heat in microwave on high for 1 minute. Cut each potato in half lengthwise; scoop out pulp, leaving a 1/4-inch-thick shell. Combine potato pulp, ham, 1/2 cup cheese, 1/3 cup green onions, sour cream, and pepper. Spoon the potato mixture into shells. Combine 1/2 cup cheese and remaining green onions, and sprinkle over potatoes. Place potatoes on a baking sheet; bake 15-20 minutes or until golden and cheese is melted. Cooking Tips: Remembering to put these potatoes in the slow cooker in the morning makes for a very easy dinner. You can even chop the ham the night before. Picky Eater/Non-Dieter Tips: Leave out the green onions. And consider allowing them to "build their own" potato, putting in it what they want. *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/slowcookerhamandpotatoes.html 1/1
4/20/13 asianchickenandslaw Asian Chicken and Slaw Meal-In-One *Points+ Value: 7 Calories: 290 Fat: 9 Carbs: 20 Fiber: 7 Protein: 32 Servings: 4 1 pound boneless skinless chicken breast 3/4 cup Newman s Own Lighten Up Asian Sesame Dressing (divided) 6 cup(s) bagged cole slaw mix 1/2 English cucumber, peeled an cut into thin strips 1 cup(s) shredded carrots 2 green onions, thinly sliced 1/2 cup(s) crunchy fried noodles (asian section in can) For Chicken: Cut chicken breast into 4 ounce portions, pounding thicker ends slightly if necessary for somewhat even thickness. Put in ziplock bag with ¼ cup Newman s Own Lighten Up Asian Sesame Dressing. Marinate for at least two hours and up to 8. Remove chicken from marinade and discard marinade. Prepare grill for covered direct grilling on medium high. Season chicken with 2 teaspoons Montreal Steak Seasoning. Grill chicken (covered) for 4 minutes on each side. Then turn off grill (without opening lid) and let chicken sit on grill (covered) for an extra 5 minutes. Alternatively, you can preheat oven to 550. Put chicken on foil lined cookie sheet and bake for 10 minutes. Turn oven off and allow chicken to continue to cook in oven for 10 minutes. For Slaw: In large bowl, toss cole slaw mix, cucumber, carrots, onions, dressing and fried noodles. Assemble: Evenly place slaw on 4 plates. Slice chicken and place on top of slaw. Cooking Tips: The chicken cooking method (cooking high, then turning off heat) produces a super moist chicken. It all but prevents overcooking as well. Grilling adds the best flavor for this dish. Picky Eater/Non-Dieter Tips: Skip the slaw. Serve the chicken with their favorite dipping sauce. They will love 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. www.shrinkingonabudgetmealplan.com/mprecipes/asianchickenandslaw.html 1/1
4/20/13 southwesternbfastcass Southwestern Breakfast Casserole Breakfast for Dinner Meat Free But Delicious Make Ahead Calories: 292 Fat: 9.2 Carbs: 36.5 Fiber: 4.7 Protein: 17.7 *Points+ Value: 8 servings: 6 1 cup bottled salsa 1 cup reduced sodium canned black beans, rinsed and drained 10 (6-inch) corn tortillas, cut into 1-inch strips Cooking spray 1 cup (4 ounces) 2% sharp cheddar, divided 1 cup reduced-fat sour cream 1 cup 1% milk 1/2 teaspoon salt 2 large eggs 2 large egg whites 1/4 cup thinly sliced green onions Combine salsa and beans in a bowl. Place one-third of tortilla strips in an 11 x 7-inch baking dish coated with cooking spray. Top with 1/3 cup cheese and about 1 cup salsa mixture. Repeat procedure with one-third of tortilla strips, 1/3 cup cheese, and remaining salsa mixture; top with remaining tortilla strips. Combine sour cream, milk, salt, eggs and egg whites; stir with a whisk. Stir in onions. Pour over tortilla strips; sprinkle with 1/3 cup cheese. Cover with plastic wrap and chill 8 hours or overnight. When ready to bake: Preheat oven to 350. Remove dish from refrigerator. Let stand at room temperature at least 10 minutes. Cover with foil and bake at 350 for 20 minutes. Uncover and bake an additional 15 minutes or until lightly browned. Cooking Tips: It is fine for this to sit in the refrigerator a bit longer than 8 hours. You can do the night before and have for dinner within 24 hours. Do this the night before for a true "night off" from the kitchen. Freeze leftover corn tortillas. We'll be using them in many recipes, but they typically come in large packages (very inexpensive) and don't have a long shelf life. Picky Eater/Non-Dieter Tips: If your picky eaters like beans and salsa, this will be a hit. For bean/salsa haters, top a corn tortilla with shredded cheese and black beans. Bake on a piece of heavy duty foil alongside the casserole - or until crispy and cheese is melted. For non-dieters, have extra sour cream, salsa and hot sauce available for toppings. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic www.shrinkingonabudgetmealplan.com/mprecipes/southwesternbfastcass.html 1/2