Week118125 of 1 http://shrinkingonabudgetmealplan.com/mealplans/week118125.html 2/4/2013 8:15 PM Week of 1/18-1/25 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) (Grocery List Assumes 4 Days) Apple and Cheddar Slice one medium granny smith apple into 6 wedges. Slice 1 ounce 2% sharp cheddar into 6 "sticks". Top each apple slice with cheddar. Makes 1 serving (see below for Points+) 1.5 ounces 2% sharp cheddar 3 medium granny smith apple 0 Total Points+/Snack 3 Calories: 201 Fat: 8 Carbs: 18 Fiber: 4 Protein: 10.5 Snack #2 (S2)(Grocery List Assumes 3 Days) Granola Bar and Orange (2) Nature Valley Honey and Oats Granola Bars 5 1 medium orange 0 Total Points+/Snack 5 Calories: 235 Fat: 6.3 Carbs: 40.3 Fiber: 4.3 Protein: 6.3 Note: Due to Zero Point orange in this snack, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Note: Due to Zero Point apple in this snack, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Breakfast Breakfast #1 (B1) (List Assumes 4 Days) Baked Pumpkin Oatmeal *Preheat the oven to 400 degrees. In a bowl, combine 2 cups old fashioned oatmeal, 1 cup 1% milk, 1 cup pure canned pumpkin, 4 tbsp brown sugar, 1 Tbsp. mini chocolate chips, 1 tsp pumpkin pie spice, 1 tsp vanilla extract and a ¼ tsp. of salt. Spray a 1 quart pyrex dish with cooking spray. Pour in the oatmeal mixture. Bake for 25 minutes. *Refrigerate leftovers. To reheat, add 1 Tbsp skim milk and microwave for 30 seconds to one minute until heated through. Makes 4 servings @ 6 Points+ per serving Baked Oatmeal 6 medium pear 0 Total Points+/Meal 6 Breakfast #2 (B2) (List Assumes 3 Days) Hearty Breakfast Banana Slice a medium banana in half lengthwise and place on plate. Mix together 1/2 cup fat free greek yogurt with 1 tsp. honey. Top banana with yogurt mixture. Crumble one Nature Valley Honey and Oats Granola Bar over top of yogurt. Makes 1 servings @ 7 Points+ per serving Note: Granola bars come in a 2 pack. Put extra bar in ziplock bag so it will stay fresh for next breakfast. Calories: 273.5 Fat: 3.6 Carbs: 46.7 Fiber: 3.8 Protein: 14.7 Calories: 259 Fat: 4.2 Carbs: 52 Fiber: 6.4 Protein: 7.7 Note: Due to Zero Point pear in this breakfast, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Lunch Lunch #1 (L1) (List Assumes 3 Days) Tuna and White Bean Salad (List Assumes 3 Days) Combine 1 (15 oz) can navy beans (drained and rinsed), one (2.6 ounce) pouch albacore tuna, and 2 medium tomatoes, chopped. Add 1/4 cup reduced fat Good Seasons vinaigrette or any light italian dressing (see menu plan for recipe), stirring to coat. Can be refrigerated. Serve over lettuce. Makes 3 servings @ 6 Points+ per serving Tuna White Bean Salad 6 1 cup shredded romaine lettuce 0 Total Points+/Lunch 6 Calories: 249.9 Fat: 4.2 Carbs: 37.9 Fiber: 8.9 Protein: 17.2 Lunch #2 (L2) (List Assumes 4 Days) Honey Mustard Turkey Sandwich (List Assumes 4 Days) Mix together 1 Tbsp fat free plain greek yogurt with 2 tsp. reduced fat mayonnaise, 1 squirt honey and 1 Tbsp. dijon mustard. Top 1 Sandwich Thin with 3 ounces lean deli turkey. Spread 1/2 of the Sandwich Thin with mustard mixture. Top with 1 small handful spinach leaves and 2 Tbsp. grated carrots. Makes 1 serving @ 5 Points+ per serving Honey Mustard Turkey Sandwich 5 1/2 cup grapes 0 Total Points+/Lunch 5 Calories: 257.7 Fat: 5.9 Carbs: 34.3 Fiber: 5.9 Protein: 22.7 Note: Due to Zero Point grapes in this lunch, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Chocolate Chip Frozen Yogurt: Fold 1/2 cup mini chocolate chips into 2 cups slightly softened lowfat frozen vanilla yogurt. Spoon into dessert dishes. Makes 5 (1/2 cup) servings @ 4 Points+ each Calories: 156 Fat: 3.2 Carbs: 29.3 Fiber: 0 Protein: 3.36 Pineapple Cupcakes: *Preheat oven per directions on cake mix box. Line cupcake pan(s) with 24 cupcake liners or use cooking spray. Combine 18.25 oz box yellow cake mix (like Betty Crocker Super Moist) and 20 oz can crushed pineapple in juice (do not drain) in a large bowl. Mix on medium speed with electric mixer. Pour into cupcake tins about 2/3 full. Bake according to cake mix directions or until a toothpick inserted comes out clean. Set aside to cool. Just before serving, top each cupcake with 2 Tbsp. fat free whipped topping (like Cool Whip Free). Refrigerate cupcakes not eaten. Leave uneaten cupcakes unfrosted until ready to eat. Makes 24 servings @ 3 Points+ per serving Calories: 133.5 Fat:.8 Carbs: 23.9 Fiber: 0 Protein:.5 Dinner On Next Page Desserts These recipes have not been reviewed by Weight Watchers for suitability for WW members. Points+ values for recipes on this site are calculated by trademark of Weight Watchers International, Inc. Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe 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.
Week118125dinner http://shrinkingonabudgetmealplan.com/mealplans/week118125dinner.html 1 of 1 2/4/2013 8:16 PM Week of 1/18-1/25 Dinner 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. Dinner #1(D1) Hash Brown Casserole Spinach Salad: Prepare one (.7 oz) package of Good Seasons Italian dressing using 1/2 cup water, package of dressing, 1/4 cup white wine vinegar and 1/4 cup olive oil. We will use this as a base for tonight, another salad during the week and you'll use it for Lunch#1. Combine 4 cups spinach (use regular spinach (not baby) - stack and slice into wide ribbons with knife), 1 sliced pear, 1 cup grated carrots and toss with 5 Tbsp. of (above) dressing. Makes 4 servings @ 2 Points+ per serving Calories: 71 Fat: 3.6 Carbs: 9.2 Fiber: 2.5 Protein: 1.3 Dinner #2(D2) Apricot Ham Desperation Dinner Broccoli Couscous: Thaw 1 (10 oz) package frozen chopped broccoli and drain. Combine 1 (14 oz) can fat free, reduced sodium chicken broth, broccoli, 1/2 tsp. salt and 1/4 tsp. pepper in a medium saucepan; bring to boil. Add 1 cup uncooked couscous to broth/broccoli mixture. Cover; Remove from heat and let stand 5 minutes. Makes 4 servings @ 5 Points+ per serving. Calories: 180 Fat:.6 Carbs: 36.2 Fiber: 3.5 Protein: 7.8 Dinner #3(D3) Cheesy Ham and Pasta Herbed Carrots: In two quart microwaveable dish, add one 16 oz. bag carrots, 1/4 cup reduced sodium fat free chicken broth, and 2 tsp. Mrs. Dash Garlic and Herb or Original seasoning. Microwave at time recommended by package. Makes 5 Servings @ 1 Points+ per serving. Calories: 60 Fat:.2 Carbs: 11.9 Fiber: 3.6 Protein: 3.2 : Dinner #4(D4) Skinny Cheeseburger Celery: 6 stalks celery cut into sticks Makes 4 servings @ 0 Points+ per serving Salsifed Celery Dipping Sauce: Combine 1/4 cup salsa with 1/2 cup fat free greek yogurt. Makes 4 servings @ 0 Points+ per serving Calories: 35.4 Fat:.7 Carbs: 4.3 Fiber: 1.3 Protein: 3.4 Note: Due to Zero Point celery in this side, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Dinner #5(D5) Tortellini Soup Sliced Apples: Slice 4 Red Delicious apples Makes 4 servings @ 0 Points+ per serving. Calories: 81.5 Fat:.2 Carbs: 21.1 Fiber: 3.8 Protein:.2 Note: Due to Zero Point apple in this side, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Dinner #6(D6) Salsa Chicken Brown Rice: Prepare one Boil In Bag brown rice according to package directions. Makes 4 (1/2 cup) servings @ 4 Points+ per serving Calories: 150 Fat: 1 Carbs: 33 Fiber: 2 Protein: 4 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 Note: Due to Zero Point peas in this side, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Dinner #7(D7) Chicken Quesadilla Tex Mex Salad: Combine 4 cups spinach (use regular spinach (not baby) - stack and slice into wide ribbons with knife), 1 sliced red pepper, 1 cup grated carrots, and 1/4 cup thinly sliced sweet onion. Add dash of cumin and dash of chili powder to 5 Tbsp. of Good Seasons dressing (see Spinach Salad Dinner#1 for recipe). Toss with salad. Makes 4 servings @ 2 Points+ per serving Calories: 62 Fat: 3.6 Carbs: 6.6 Fiber: 2.1 Protein: 1.5
GroceryListweek118125 of 1 http://shrinkingonabudgetmealplan.com/grocerylistweek118125.html 2/4/2013 9:33 PM Shrinking On A Budget Grocery List Week of 1/18-1/25 To alter grocery list cross out each grocery item with that corresponding code/ meal#. S = Snack B= Breakfast L= Lunch D= Dinner DES= Dessert brown sugar (B1) pumpkin pie spice (B1) vanilla extract (B1) reduced fat mayonnaise (L2) honey (L2) dijon mustard (L2)(D3) olive oil (D1)(D5) white vinegar(d1) cumin (D7) chili powder (D7) cooking spray orange juice (D2) garlic powder (D3) flour (D3) ketchup (D4) worcestershire sauce (D4) nonstick cooking spray (D7) (4) granny smith apple (S1) (3) medium oranges (S2) (5) medium pears (B1)(D1) (3) bananas (B2) (3 cups) romaine lettuce (L1)(D4) (3) tomatoes (L1)(D4) (1.5 cups) grapes (L2) carrots (L1)(L2)(D1)(D7) (12 oz) bag fresh spinach (D1)(D7) bunch celery (D4) (4) red delicious apples (D5) small sweet onion (D7) red bell pepper (D7) green onions (D1) garlic (D5) small red onion (D7) (1) can pure packed pumpkin (B1) 1 (15 oz) can navy beans( L1) (2.6 ounce) pouch albacore tuna (L1) (20 oz) can crushed pineapple in juice (DES2) (6 cups) reduced sodium fat free chicken broth (D3)(D5) (10.75-ounce) can 98% fat-free cream of mushroom soup, (14-ounce) can petite diced tomatoes (D5) (12 ounce) can Rotel Tomatoes (D7) (15 ounce) can no salt added black beans (D7) Nature Valley Honey and Oats Granola Bars (S2)(B2) 16 oz. salsa (D4)(D6) (1) package Good Seasons Italian Dressing (D1) apricot fruit spread (like Polaner All Fruit) (D2) reduced sodium taco seasoning (D6) 2 3/ sandwich thins (like Arnold)(L2)(D4) (4) (10-inch) fat free flour tortillas (D7) 2 cups lowfat frozen vanilla yogurt (DES1) Cool Whip Free (DES2) 2 (10 oz) package frozen chopped broccoli (D2)(D3) (16 oz.) bag frozen sliced carrots (D3) (2) 6 ounce frozen snow peas (D6) (2.5 cups) frozen chopped onion (D1)(D5) (32-ounce) package frozen Southern-style hash brown potatoes (D1) 10 ounces frozen leaf spinach (D5) (1 cup) frozen corn (D7) mini chocolate chips (B1)(DES1) (18.25 oz) box supermoist yellow cake mix (DES2) Mrs. Dash Garlic and Herb or Original (D3) (may already have) (12 ounces) lean deli turkey (L2) (1 pound) center cut bacon (D1) pre-cooked lean ham (D2) 2.25 pounds boneless skinless chicken breast (D6)(D7) (2 cups) old fashioned oatmeal (B1) (1 cup) dry couscous (D2) boil in bag brown rice (D6) 8 oz. rotini pasta (D3) (6 ounces) cubed light processed cheese (such as Velveeta Light) (D3) 3 cups dried cheese tortellini (like Barilla 3 Cheese) (D5) (16 oz) 2% sharp cheddar (S1)(D1)(D4)(D7) (3 cups) 1% milk (B1)(D3) (2 cups) fat free plain greek yogurt (L2)(D4)(D7) (1/2 cup) reduced fat sour cream (D1) (1/4 cup) parmesan cheese (D5)
hashbrowncasserole http://shrinkingonabudgetmealplan.com/mprecipes/hashbrowncasserole.html 1 of 2 2/4/2013 8:17 PM Comfort Food Lightened Up Breakfast For Dinner Make Ahead I recommend you cook the entire package of bacon at one time and refrigerate or freeze the rest. You'll need it again for the Skinny Cheeseburgers. *Points+ Value: 8 Calories: 293 Fat: 10 Carbs: 41.4 Fiber: 4.7 Protein: 12.2 servings: 6 (1 cup) 6 center cut bacon slices 1 cup chopped frozen (thawed) onion 2 garlic cloves, minced 1 (32-ounce) package frozen Southern-style hash brown potatoes 1 cup (4 ounces) 2% sharp cheddar cheese, divided 1/2 cup chopped green onions 1/2 cup reduced fat sour cream 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1 (10.75-ounce) can condensed 30% reduced-sodium, 98% fat-free cream of mushroom soup, undiluted Cooking spray Directions: Cook bacon: (this is my preferred method for cooking bacon - but you can cook using any method you prefer). Preheat oven to 375. Line cookie sheet with heavy duty foil. Lay strips of bacon out in single layer. Cook for 15 minutes. Turn hot water on in sink. Remove from oven and crimp edge of foil to make a spout. Pour off accumulated grease into sink with running hot water. Fold crimp back down, flip bacon and return to oven until bacon is crisp. Drain on paper towels. Refrigerate or freeze what you aren't using. Reserve one teaspoon of bacon drippings. Allow pan to cool, then discard foil. In large nonstick skillet, add reserved teaspoon of bacon drippings or a teaspoon of olive oil. Add 1 cup onion and garlic to pan; cook for 5 minutes or until tender, stirring frequently. Stir in the potatoes; cover and cook for 15 minutes, stirring occasionally. Combine crumbled bacon, 1/4 cup cheese, green onions, sour cream, salt, pepper, and soup in a large bowl. Add potato mixture; toss gently to combine. Spoon mixture into an 11 x 7-inch baking dish coated with cooking spray. Sprinkle with remaining 3/4 cup cheese. Cover with foil coated with cooking spray. Refrigerate 8 hours or overnight. When ready to bake: Remove casserole from refrigerator; let stand at room temperature 15 minutes. Preheat oven to 350. Bake casserole, covered, at 350º for 30 minutes. Uncover and bake an additional 30 minutes or until bubbly around edges and cheese begins to brown. Cooking Tips: It is critical that you use 2% sharp cheddar since a little cheese flavors the entire casserole. I recommend Cracker Barrel. It is ok to leave the casserole in the refrigerator for up to 24 hours, but try to leave in at least 8. Also be sure not to put dish straight from refrigerator into preheated oven. This could cause the baking dish to crack. Picky Eater/Non-Dieter Tips: This is potatoes, bacon and cheese. A picky eaters' dream. If they are completely opposed to even mushroom soup in a dish, you can substitute either fat free cream of celery or fat free cream of chicken soup. You can always throw the soup and sour cream in the blender or food processor to pulverize the mushrooms in the soup and they won't be any the wiser. 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
apricotham http://shrinkingonabudgetmealplan.com/mprecipes/apricotham.html 1 of 1 2/4/2013 8:17 PM : Buy 6-8 ounces more ham than you need for this dish. Cut what you need for this recipe and save the rest. Use leftovers in the Cheesy Ham and Pasta later in the week. Also consider making double the recipe and banking individual servings of leftovers for nights when the kids don't want what you are having for dinner. The ham reheats well in the microwave. The glaze is only for the ham tonight! Apricot Glazed Ham 15 Minutes or Less 6 Ingredients or Less Kid's Choice Buy the shrink wrapped pre-cooked chilled lean ham in the meat department, not the canned ham. Smoked or unsmoked ham work equally well. Desperation Dinner *Points + Value: 4 Serves: 6 (4 ounce portions) Calories: 158 Fat: 4.5 Carbs: 11.3 Fiber: 0 Protein: 18.8 Ingredients 1 1/2 lb lean pre-cooked lean ham (buy 6 ounces extra for Cheesy Ham and Pasta - total of roughly 2 pounds) 1/2 cup apricot fruit spread (like Polaner All Fruit) 1/2 cup orange juice Directions Cut 1 1/2 pounds of ham into 6 (3 ounce) slices. Reserve remaining ham for Slow Cooker Ham and Cheese Potatoes. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add ham; cook for 2-3 minutes on each side or until lightly browned Add apricot spread and orange juice to skillet, stirring until spread melts. Reduce heat and simmer 5-6 minutes or until ham is glazed. Cooking Tips: Make sure you use a non-stick skillet. If you don't have one, you really do NEED one as they are invaluable for lowfat cooking. They are inexpensive at Wal-Mart, Target etc... A serrated knife is the best tool for cutting the ham. Gauge your portion based on 8 servings for Point calculations, but realistically this is more like 4-6 servings. Picky Eater/Non-Dieter Tips: This is a kid favorite. I seriously doubt you will have issues. But if you do, tell them you are putting orange jelly on the ham. Punt position: rinse off their ham before serving. Honestly, as long as they like ham, they will love this. For those family members not watching calories, add extra sauce. Factor in (at least) 2 servings for these family members.
Cheesyhamandpasta http://shrinkingonabudgetmealplan.com/mprecipes/cheesyhamandpasta.html 1 of 1 2/4/2013 8:18 PM : Use extra ham you purchased for Apricot Ham Company Worthy *Points+ Value: 7 Calories: 288 Fat: 4.7 Carbs: 42.6 Fiber: 2.6 Protein: 19.1 servings: 6 4 quarts water 2 cups uncooked rotini (about 8 ounces corkscrew pasta) 1 (10-ounce) package frozen chopped broccoli 1/4 cup all-purpose flour 2 cups 1% milk 1 1/2 cups (6 ounces) cubed light processed cheese (such as Velveeta Light) 2 teaspoons Dijon mustard 1/2 teaspoon salt 1/4 teaspoon garlic powder 1/4 teaspoon black pepper 1 cup chopped lean ham (use extra you purchased for Apricot Ham) Directions: Bring water to a boil in a large stockpot. Add pasta; cook 5 minutes. Add broccoli; cook an additional 5 minutes or until pasta is done; drain. While pasta cooks, lightly spoon flour into a dry measuring cup; level with a knife. Place flour in a medium saucepan; gradually add milk, stirring with a whisk until blended. Cook over medium heat 8 minutes or until mixture is thick, stirring frequently. Remove from heat; stir in cheese and next 4 ingredients (cheese through pepper). Combine pasta mixture, cheese sauce, and ham. Cooking Tips: Make sure you use a whisk when stirring the milk and flour. It will prevent lumps. Have sides ready to serve this dish immediately. Picky Eater/Non-Dieter Tips: Cook the broccoli in the microwave separately. Serve their portion of pasta, then stir in the broccoli.
skinnycheeseburger http://shrinkingonabudgetmealplan.com/mprecipes/skinnycheeseburger.html 1 of 1 2/4/2013 8:18 PM Comfort Food Lightened Up *Points+ Value: 7 Calories: 303 Fat: 11 Carbs: 16 Fiber: 7 Protein: 35 servings: 4 1 pound ground sirloin 1 ounces 2% sharp cheese, cut into 4 equal squares 4 whole wheat Sandwich Thins (like Arnold's) 1 cup romaine lettuce (chopped) 1 medium tomato, sliced 4 Tablespoons ketchup 4 Tablespoons fat free plain greek yogurt 1 teaspoon salt 1 teaspoon Montreal Steak Seasoning (optional) 1 teaspoon worcestershire sauce Directions: Toast sandwich thins and set aside. Mix ketchup and yogurt together in a small bowl and set aside. In medium bowl, sprinkle meat with Montreal Steak Seasoning (if using) and worcestershire sauce. Divide the hamburger meat into quarters. Form the meat into patties, make an indent in the middle and place the cheese into the well. Form the meat the around the cheese (so it is hidden in the middle of the patty) and sprinkle with salt. Place the burgers on a nonstick skillet or griddle over medium high heat. Cook 3-4 minutes per side or until no longer pink. Place each burger on one side of a sandwich thin. Top other side of sandwich thin with equal amounts of the ketchup/yogurt mixture, lettuce and tomato. Cooking Tips: This is a super easy dinner. Just don't overwork the meat while wrapping around the cheese. This will make the burger tough. Don't go out and buy the Montreal Steak Seasoning just for this recipe, but it does add some nice flavor. Picky Eater/Non-Dieter Tips: Provide them with their favorite burger toppings.
tortellinisoup http://shrinkingonabudgetmealplan.com/mprecipes/tortellinisoup.html 1 of 2 2/4/2013 8:19 PM Desperation Dinner 15 Minutes or Less Meal In A Pot *Points+ Value: 7 servings: 5 (hearty servings) Calories: 265 Fat: 10.7 Carbs: 31.1 Fiber: 4.24 Protein: 11.36 1 tablespoon olive oil 1/2 cup frozen chopped (thawed) onion (about 1/2 small onion) 1 clove garlic, minced 5.5 cups reduced sodium broth, chicken or vegetable 1 (14-ounce) can petite diced tomatoes 3 cups dried cheese tortellini (like Barilla 3 Cheese) Coarse grained kosher salt and cracked black pepper 10 ounces frozen leaf spinach 1/4 cup grated parmesan Directions: Take wrapper off frozen spinach and put box in microwave safe bowl. If using bagged spinach, take out of the bag and put in bowl. Defrost in microwave for 6 minutes. Then drain in colander, pressing to get rid of excess liquid. While spinach is defrosting: In a 3-quart soup pot, heat olive oil over medium high heat. Saute the onion and garlic, stirring often until onions are translucent, about 5 to 7 minutes. Add broth and tomatoes, turn heat up to high, and bring to a boil. Add the tortellini and cook according to package instructions. When tortellini is almost done, add defrosted and drained spinach and taste, adjusting seasonings with salt and pepper. Sprinkle with parmesan cheese just before serving. Serve immediately. Cooking Tips: Make sure the onions are super tender before adding other ingredients. Unless you are attempting a vegetarian meal, the chicken broth adds a nice depth to this soup. I have tried frozen, dried and refrigerated tortellini in this soup. The dry cheese tortellini (usually 4 cheese etc...) works the best. It also happens to be the cheapest. Find it with the dry pastas. Have any sides ready to go. This soup is best served immediately. Frozen spinach is an excellent value and works well in this soup (just be sure and defrost first and drain). Picky Eater/Non-Dieter Tips: Pull out their tortellini from the broth before adding spinach. Serve in a bowl with a little butter melted over the top. This soup is a BIG hit with non-dieters too.
salsachicken http://shrinkingonabudgetmealplan.com/mprecipes/salsachicken.html 1 of 1 2/4/2013 8:19 PM : Cook an extra pound of chicken to use for Kicked Up Chicken Quesadillas another night. Just sit it on top of this chicken in the slow cooker. Slow Cooker Chicken *Points+ Value: 5 Calories: 196.9 Fat: 5.2 Carbs: 5 Fiber: 1 Protein: 32.1 servings: 4 12 ounces salsa (4) 5 ounce boneless skinless chicken breasts (plus another pound of chicken for Chicken Quesadillas) 1 package of reduced sodium taco seasoning mix Directions Place all ingredients in a slower cooker on low for 5 to 6 hours. Spoon salsa "sauce" over chicken. If making extra chicken for Kicked Up Chicken Quesadillas, place the extra pound of chicken on top of chicken in salsa. It doesn't need to be sitting in salsa, but it is fine if it is. Remove portion you'll be reserving and allow to cool slightly before refrigerating. Cooking Tips: I have a 6 quart slow cooker and 5 hours is more than plenty of time in mine - even for the larger chicken breasts. I highly recommend cutting the breasts into 5 ounce portions before putting them in slow cooker. That way all sides of each portion will be cooking directly in the salsa. Picky Eater/Non-Dieter Tips: Rinse off their portion or serve topped with cheese and sour cream.
kickedupchickenquesadilla http://shrinkingonabudgetmealplan.com/mprecipes/kickedupchickenquesa... 1 of 1 2/4/2013 8:20 PM : Use the extra chicken you cooked on Salsa Chicken night to make this dinner a breeze! 20 Minutes or Less Better Than Takeout Desperation Dinner Desperation Dinner *Points+ Value: 7 Calories: 316.1 Fat: 6.6 Carbs:30.8 Protein: 31.2 Fiber: 10.8 Servings: 4 1.5 cups chopped skinless, boneless chicken breast (use extra you cooked on Salsa Chicken night) 3/4 cup Rotel Tomatoes (very well drained) 1/2 cup canned no-salt-added black beans, rinsed and drained 1/4 cup frozen whole-kernel corn, thawed 1/4 cup diced red onion 4 (10-inch) fat free flour tortillas 1 cup shredded 2% sharp cheddar cheese non stick cooking spray 1/2 cup non-fat plain greek yogurt Directions: Preheat oven to 400. Spray baking sheet with non-stick cooking spray and lay out tortillas on the sheet. Combine chicken, tomatoes, beans, onion and corn in a medium bowl. Divide chicken mixture evenly over one half of 4 tortillas. Sprinkle quesadillas evenly with cheese. Fold empty half of tortilla over, securing with toothpick if necessary) and spray with non-stick cooking spray. Bake at 400 for about 10 minutes or until tortillas are golden and cheese is melted. Cooking Tips: Make sure Rotel tomatoes are very well drained. I put them in a colander and let them sit for 5 minutes or so then press on them to release extra moisture. Picky Eater/Non-Dieter Tips: You can determine heat level based on your choice of Rotel tomatoes (mild, medium, hot). A cheese quesadilla is also an option. Provide hot sauce and sour cream for the more adventurous to add.