5/4/13 BLSD54511 Week of 5/4-5/11 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) List Assumes 4 Days Cottage Cheese Ranch Veggie Dip In blender or food processor, puree 1.5 cups 1% cottage cheese, 2 Tbsp 1% milk, 1/2 cup fat free plain greek yogurt and 1 package dry ranch dressing mix. Makes 4 (1/2 cup) servings @ 2 Points+ per serving (1/2 cup) Cottage Cheese Ranch Veggie Dip 2 (1/2 cup) carrot sticks 0 Total Points+/Snack 2 Calories: 103.6 Fat: 1 Carbs: 9.2 Fiber: 1.7 Protein: 14 Snack Ideas Snack #2 (S2) Chocolatey Banana Thinly slice 1/2 large banana and put on plate. Melt 2 squares semi-sweet chocolate in very small bowl in microwave at 50% power for 30 seconds. If not melted,continue microwaving at 50% power, stirring and checking at 15 second intervals. Top banana with melted chocolate and 1 tablespoon nonfat vanilla yogurt. Makes 1 serving @ 3 Points+ per serving Breakfast List Assumes 3 Days Calories: 117 Fat: 3 Carbs: 23 Fiber: 2 Protein: 2 Breakfast #1 (B1) Omelette in Mug List Assumes 2 Days Toast 1/2 a light English muffin. Spray a large microwave-safe mug with nonstick spray. Add 1/4 cup chopped green bell pepper and microwave until softened, 1-2 minutes. Blot any excess liquid from pepper. Add ½ cup Egg Beaters and microwave for 1 minute. Add 1 ounce (2 thin slices) 98% fat free deli ham and 1 Tbsp. shredded 2% sharp cheddar cheese, then stir. Microwave until scramble is just set (45-60 seconds). Top English muffin half with omelette. Makes 1 servings @ 4 Points+ per serving Omelette in a Mug 4 Large Orange 0 Total Points+/Meal 4 Calories: 246.6 Fat: 2.3 Carbs: 40.2 Fiber: 8.8 Protein: 25.5 Note: Due to Zero Point orange in this breakfast, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Breakfast #2 (B2) Fiber One Muffins List Assumes 5 Days Follow box directions for 1 box Fiber One Blueberry Muffin Mix to make 12 muffins. These muffins freeze beautifully for a super fast breakfast. Just pop in refrigerator the night before to defrost. Makes 12 servings @ 4 Points+ per serving (1) Fiber One Muffin 4 1/2 cup 1% milk 1 1 cup grapes 0 Total Points+/Meal 5 Calories: 258.8 Fat: 7.3 Carbs: 46.5 Fiber: 5.5 Protein: 6.6 Note: Due to Zero Point grapes in this breakfast, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Lunch Lunch #1 (L1) Beans and Chips List Assumes 3 Days In medium bowl, with potato masher, mash 1 cups fat-free canned refried beans with ½ cup salsa. This makes 3 (1/2 cup) servings. Refrigerate what not using. When ready to eat, reheat for 30 seconds in microwave on high (just to take off chill). Top each serving with 1 Tbsp. chopped fresh parsley and 1 Tbsp. 2% sharp cheddar cheese. Each serving gets 10 baked scoop tortilla chips for dipping. Makes 3 servings @ 5 Points + per serving Calories: 190.8 Fat: 3.6 Carbs: 31.5 Fiber: 7.8 Protein: 8.7 1/2 cup Beans and 10 chips 5 1 cup celery 0 Total Points+/Meal 5 Note: Due to Zero Point celery in this lunch, Points+ formula using nutritionals reflect a higher PointsPlus value than total listed. Lunch #2 (L2) Tuna Melt List Assumes 4 Days *In bowl, combine (2) 4.5 oz cans tuna (in water) drained, 1/2 cup carrots, shredded, ½ cup diced celery, 2 tbsp red onion, minced, 2 Tbsp light mayonnaise, 2 tsp red wine vinegar, 1/4 tsp. pepper and 1/8 teaspoon salt. This makes 4 servings. *For each serving toast ½ a light English muffin in 400 oven (on foil lined cookie sheet), then top with 2 Tbsp. 2% cheddar cheese (grated),1/4 of tuna mixture and 2 slices of tomato. Cook at 400 until sandwich is warmed through (about 5 minutes). Serve immediately. Refrigerate unused tuna for up to 3 days. Makes 4 servings @ 6 Points + per serving Calories: 232 Fat: 6.8 Carbs: 18 Fiber: 5 Protein: 30.5 Desserts *Caramel Rice Cake Ice Cream Sammies: Top 12 caramel mini cakes with 1 teaspoon Cool Whip free (each). Top each with another rice cake. Freeze for 2 hours or until Cool Whip is firm. Makes 4 (3 sammie) servings @ 2 Points+ per serving. Calories: 101 Fat: 1 Carbs: 18 Fiber:.5 Protein: 3 *Chocolate Covered Strawberries: Lay a sheet of wax paper or parchment paper on a cookie sheet. Wash and dry 1 pound strawberries (roughly 12 count) leaving on the leaves. Heat 2 ounces good quality semi-sweet chocolate in small bowl in the microwave at 50% power. If using the microwave, heat in 30 second increments and stir every time you take it out to prevent it from burning. Dip strawberries one a time in the chocolate, immersing just half of the strawberry. Place top side down on paper lined baking sheet and refrigerate for 20 minutes. Makes 6 (2 strawberry) servings @ 3 Points+ per serving Calories: 96 Fat: 4 Carbs: 15.6 Fiber: 1 Protein: 1.6 (Note: Serving size is based on a 12 count pound of strawberries. Adjust accordingly if they are particularly large or small.) Dinner On Next Page www.shrinkingonabudgetmealplan.com/mealplans/blsd54511.html 1/1
5/4/13 Week54511 Week of 5/4-5/11 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) Pork Loin with Apple Gravy Dinner #2 (D2) Cuban Sandwich Dinner #3 (D3): Dinner #4 (D4): Sausage, Potato and Pepper Bake Dinner #5 (D5): Lazy Lasagne Dinner #6 (D6): Dinner *Steamed Potatoes: Quarter 1 pound red potatoes and place in microwave safe dish. Add 2 Tablespoons water and cover. Microwave covered in a microwave safe dish on high for 8 minutes or until tender. Drain, return to dish and coat with 2 teaspoons melted light butter; then sprinkle with 1/4 teaspoon salt and pepper. Remove to bowl and keep warm in 175 oven while making spinach. Makes 4 (3/4 cup) servings @ 2 Points+ per serving. Calories: 110 Fat: 2 Carbs: 18.9 Fiber: 2.1 Protein: 2.9 *Lemon Spinach: Wipe out (above) microwave safe dish add 1 (14 oz) bag cut leaf spinach and ¼ 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 minutes. Remove and stir in ¼ cup lemon juice 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 Desperation Dinner Melon: In medium bowl, combine 1/4 cup white vinegar and 1 teaspoon brown sugar and whisk until smooth. Pour over 4 cups cubed melon and toss. Calories: 38 Fat: 2 Carbs: 6 Fiber: 2 Protein: 1 Beef and Broccoli Stir Fry This is a meal-in-one and requires no sides Romaine with lemon dressing: In large bowl, combine 3 Tbsp lemon juice, 2 Tbsp olive oil, 2 tsp honey, 2 tsp Dijon mustard. Whisk well. Toss with 6 cup(s) torn romaine lettuce and 1/2 cup shredded carrots. Makes 4 generous servings @ 1 Points+ per serving Calories: 51 Fat: 3.6 Carbs: 4.6 Protein:1.9 Fiber:1.6 Apple Celery Salad: Dice 2 large red delicious apples and 2 large granny smith apples into bite size pieces, leaving skin on. In large bowl, whisk toegether 1 cup fat free vanilla greek yogurt and 2 Tbsp. lemon juice. Combine diced apples,1 cup thinly sliced celery, yogurt/lemon mixture and 1/8 cup sliced almonds or sunflower seeds and 1/4 cup Craisins. Serve cold. Makes 6 servings @ 4 Points+ per serving Calories: 150.2 Fat: 2.3 Carbs: 29.6 Fiber: 4.6 Protein: 4.7 Lick Your Fingers Good Chicken Drumsticks Pasta Salad: In large bowl, combine 1 (15 oz) can cannelini beans (drained and rinsed), 2 large tomatoes (chopped), 2 cups cooked Barilla Plus Rotini, and 3 cups finely shredded romaine lettuce. Stir well. In separate small bowl, whisk together 4 Tbsp. lemon juice, 2 Tbsp olive oil, and 1/8 teaspoon garlic powder. Add dressing to salad and toss. Makes 6 (generous) servings @ 4 Points+ per serving Calories: 168 Fat: 5.6 Carbs: 22.4 Protein: 4.8 Fiber: 3.6 Dinner #7 (D7): Teriyaki Salmon Orange Rice: Prepare 3 cups rice with 2 regular sized bags of boil-in-bag rice cooked according to package directions. In medium bowl, whisk 1/4 teaspoon salt, 1/4 teaspoon ground ginger, 1/4 cup squeezed orange juice and 1 teaspoon grated orange rind. Add rice and stir to coat. Makes 6 (generous) servings @ 3 Points+ per serving Calories: 108 Fat:.1 Carbs: 24.1 Protein: 2.0 Fiber:.5 Steamed Broccoli: Put 2 heads of rinsed florets into 1 inch of water in medium/large saucepan. Bring to a boil over high heat..cover and reduce heat to medium. Cook for 5-7 minutes. Do not overcook. Broccoli is done when it can be easily pierced with a fork. Drain broccoli. In same saucepan, combine 1 Tablespoons olive oil and 2 Tablespoons lemon juice. Return drained broccoli to saucepan and toss. Salt and pepper to taste. Makes 4 servings @ 3 Points+ per serving. Calories: 115 Fat: 4.4 Carbs: 15.9 Fiber: 9.1 Protein: 9.1 www.shrinkingonabudgetmealplan.com/mealplans/week54511.html 1/1
5/4/13 GroceryList54511 Shrinking On A Budget Grocery List Week of 5/4-5/11 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 Produce nonstick spray (B1)(D2) light mayonnaise (L2) red wine vinegar (L2) foil (L2) waxed paper or parchment paper (DES2) light butter (D1) garlic powder (D1)(D6) white vinegar or white wine vinegar (D2) brown sugar (D2) honey (D4) dried oregano (D2)(D6) cumin (D6) olive oil (D2)(D4)(D5)(D6)(D7) head romaine lettuce (or bag) (D4) dijon mustard (D4) dried thyme (D1) mustard (D2) canola oil (D3) crushed red pepper flakes (D3)(D5)(optional) cornstarch (D3) italian seasoning (D4)(D5) (4 Tbsp) Cool Whip Free MAH 1 (14 oz) bag cut leaf spinach (D1) lemon juice (D1)(D4)(D5)(D6)(D7) (10 oz) frozen broccoli florets (D3) pound carrots (S1)(L2)(D4) parsley (D6) (2) bananas(s2) (7) oranges (B1)(D2)(D7) green bell pepper (B1) (5 cups) grapes (B2) celery (L1)(L2)(D5) small red onion (L2) (5) medium tomatoes (L2)(D6) (1 pound) strawberries (DES2) parsley (L1)(D6) 2 pounds small red potatoes (D1)(D4) small melon (D2) 2 large red delicious apples (D5) 2 large granny smith apples (D5) head romaine lettuce (D4)(D6) (2 heads) broccoli florets (D7) 2 heads garlic (D1)(D2)(D5)(D6)(d7) (4) medium gala apples (D1) (3) small onions (D2)(D3)(D5) (1) large sweet onion (D4) plastic lime bulb (like Sicilian) (D2)(D6) (1) lime (D6) 9 1/3 cups spinach (D2)(D5) (3) red, yellow or orange bell pepper (D3)(D4) green onions (D3) 8 ounces sliced white mushrooms (D5) Baking/Spices Dry Goods/Boxed/Bagged Fiber One Blueberry Muffin Mix (B2) (16 oz)barilla Plus Rotini (D5)(D6) 2 regular sized bags of boil-in-bag rice (D7) 6 oz uncooked Barilla Plus spaghetti (D3) Canned (6 ounces) semisweet dark chocolate (S2)(DES2) 1/8 cup sunflower seeds or almonds (D5) MAH (1/4 cup) dried cranberries (like Craisins) (D5) MAH ground ginger (D7) sage or poultry seasoning(d1)mah Snacks/Chips/Cookies/Crackers (30) baked scoop tortilla chips (L1) caramel mini rice cakes (DES1) (12 oz) fat free refried beans (L1) (2) 4.5 oz cans tuna (in water) (L2) (15 oz) can cannelini beans (D6) 14-ounce can diced tomatoes with Italian herbs (D5) can of fat-free, less-sodium chicken broth (D6) Condiments/Sauces/Dressings package dry ranch dressing mix (S1) (1/2 cup) salsa (L1)MAH 1 jar(s) (12 oz) fat free pork gravy or bistro au jus (D1) reduced-sodium teriyaki sauce (D3)(D7) Dairy (1.5 cups) 1% cottage cheese (S1) ( 2 3/4 cups) 1% milk (S1)(B2) (1/2 cup) fat free plain greek yogurt (S1) (1 1/4 cup) fat free vanilla greek yogurt (S2)(D5) (1 cup) Egg Beaters (B1) (3/4 cup) 2% sharp cheddar cheese (B1) egg (B2) 3/4 cup part-skim ricotta cheese (D5) Meat/Deli (5 ounces) 98% fat free ham (from deli)(b1)(d2) (2 3 4-lb) boneless pork loin roast (D1)(D2) dill pickle from deli (D2) 4 (1-ounce) slices reduced-fat Swiss cheese from deli (D2) 3/4 lb boneless beef top sirloin steak, (D3) 1.22 pound(s) sweet and/or hot Italian turkey sausage (D4)(D5) (3 pounds) chicken drumsticks (D6) 4 (4-ounce) salmon fillets (about 1 inch thick) (D7) Bread light English muffin (B1)(L2) 12 inches Cuban bread (D2) www.shrinkingonabudgetmealplan.com/grocerylist54511.html 1/1
5/4/13 PorkLoinwithApples : Use remaining 2 servings of pork loin for a SuperFast Cuban Sandwich on a busy night. Pork Loin with Apple Gravy Slow Cooker Friendly Company Worthy *Points+ Value: 7 Calories: 288 Fat: 9 Carbs: 15 Fiber: 2 Protein: 36 *Servings: 6 (1/3 pound) servings - for tonight (Makes 8 servings (6 for tonight and remaining 2 servings of pork will be used for Cuban Sandwiches) 1 tsp dried thyme 2 teaspoons sage (or poultry seasoning) 1 Tablespoon(s) minced garlic or pressed through garlic press 1 teaspoon(s) kosher salt 1/2 teaspoon(s) freshly ground black pepper (2 3 4-lb) boneless pork loin roast, well trimmed 1 jar(s) (12 oz) fat free pork gravy or bistro au jus (we used Heinz) 4 medium Gala apples Season the pork loin lightly with salt. Rub garlic over top and sides of pork. In a small bowl combine dried thyme, sage (or poultry seasoning) and black pepper. Sprinkle the seasoning over the surface of the pork loin. Place gravy in a 6-qt or larger slow cooker. Core 2 of the apples and coarsely chop; add to gravy. Place pork on top. Cover and cook on low heat for 5-7 hours or on high or 3-4 hours on high. Core and cut remaining 2 apples into 8 wedges apiece; add to slow cooker for the last hour of cooking. Remove pork and apple wedges to a tray; let stand. Remove chopped apple with slotted spoon to a food processor or blender; purée. Add 1 cup of cooking liquid to apple purée; warm. To serve: Slice pork into 8 servings (easiest done by cutting in half, then cutting each half in half, then cutting each of those halves in half); Serve with apple wedges and apple gravy. Plan ahead: Serve 6 of the servings tonight. Rinse off gravy and refrigerate remaining two servings (pork loin only) for Cuban Sandwiches another night. Cooking Tips: As long as you follow the directions, this is a no-brainer dinner. But I do have a couple of tips. 1) If using a larger, newer slow cooker, select the lower end of the suggested cooking time. 2) If using a blender to puree the apples, put a dish towel over the top of the blender before pureeing. Hot liquid can seep out the top once you begin blending. 3) Be sure and rinse the gravy off the 2 servings of pork you'll be reserving for the Cuban Sandwiches. The spices will be fine if they still adhere, but the gravy itself with interfere with the flavor profile of the Cuban. Picky Eater/Non-Dieter Tips: This is a favorite with kids since the gravy is mild but flavored with familiar tastes. You can always rinse the gravy off their portion and serve with teriyaki sauce as a "dipper" (this is on your grocery list already thi week). *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/porkloinwithapples.html 1/1
5/4/13 CubanSandwich : Use planned leftovers from Pork Loin with Apple Gravy to make this a SuperFast Meal. Cuban Sandwich Desperation Dinner 20 minutes or Less Fake-Out/Take-Out *Points+ Value: 9 Calories: 397 Fat: 10.5 Carbs: 34.8 Fiber: 1.8 Protein: 30.3 Servings: 4 3 tablespoons extra-virgin olive oil 1/2 cup minced onion 1/2 teaspoon kosher salt 1/2 teaspoon dried oregano 1/2 teaspoon freshly ground black pepper 6 garlic cloves, minced or pressed through garlic press. 3/4 cup fresh orange juice (about 2 oranges) 2 tablespoons fresh lime juice 8 ounces cooked pork loin (planned leftovers from Pork Loin with Apple Gravy) Cooking spray 1/2 cup finely chopped dill pickle (I like to use the large ones you can buy individiually from the deli (like Boar's Head) 2 tablespoons prepared mustard 2 teaspoons extra-virgin olive oil 4 (3-inch) pieces Cuban bread, cut in half horizontally 8 thin slices deli 98% fat free ham (about 3 ounces) 4 (1-ounce) slices reduced-fat Swiss cheese 1 1/3 cups spinach Cut leftover pork from Pork Loin with Apple Gravy into 16 (relatively equal) thin strips. Heat 2 Tablespoons olive oil in a large skillet over medium-high heat. Add onion, salt, oregano, black pepper, and minced garlic; sauté 3 minutes or until onion is tender. Remove from heat; stir in orange juice and lime juice. Pour in bowl or coffee mug and set aside. Wipe out pan. Combine pickle, 2 tablespoons of the juice mixture, and mustard. Stir until well blended. Hollow out top and bottom halves of bread, leaving a 1/2-inch-thick shell; Spread 2 teaspoons pickle mixture over cut side of each half. Heat 1 Tablespoon olive oil in pan used for juice mixture and heat to medium high heat. Saute pork slices for 1 minute. Add remaining juice mixture and bring to boil. Immediately turn heat to lowest setting and allow pork to sit for 5 minutes in juice. After 5 minutes, remove pork from juice, allow excess juice to drip off. Discard remaining juice and wipe out pan. Arrange 4 pork slices, 2 ham slices, 1 cheese slice, and 1/3 cup spinach on each bottom half of bread; cover with top halves. Heat the skillet or (preferably) nonstick grill pan over medium-high heat. Coat pan with cooking spray. Add sandwiches to pan. Place a cast-iron or heavy skillet on top of sandwiches; gently press to flatten. Leave skillet on; cook 4 minutes on each side or until cheese melts and bread is toasted. Cooking Tips: Cast iron skillets work great as the weight on top of the sandwich. If you don't have a heavy skillet, you can use canned goods sitting inside a regular skillet. I know this seems like a lot of steps but the meal comes together very, very quickly. You can feasibly skip the step of letting the pork sit in the juice mixture, but it truly does make a difference. Just be sure and drain the pork of excess juice. Picky Eater/Non-Dieter Tips: Make just a ham and cheese panini for them. www.shrinkingonabudgetmealplan.com/mprecipes/cubansandwich.html 1/2
5/4/13 beefandbroccolistirfry Beef and Broccoli Stir Fry Meal-In-One Calories: 360 Fat: 5 Carbs: 44 Fiber: 6 Protein: 34 *Points+ Value: 9 Servings: 4 6 oz uncooked Barilla Plus spaghetti (or other high fiber spaghetti) 1 teaspoon canola oil 3/4 lb boneless beef top sirloin steak, trimmed of fat, cut into 1/8-inch slices 1 large red, yellow or orange bell pepper, cut into 1-inch pieces 1 small onion, cut into 1/4-inch wedges 1 bag (10 oz) frozen broccoli florets 1/3 cup water 1/4 teaspoon crushed red pepper flakes 1/3 cup reduced-sodium teriyaki sauce 2 teaspoons cornstarch 2 tablespoons chopped green onions (2 medium) Cook and drain spaghetti as directed on package, omitting salt; cover to keep warm. Meanwhile, in 10-inch nonstick skillet, heat oil over medium-high heat. Add beef; cook and stir 1 to 2 minutes until beef is no longer pink; remove from pan. Add bell pepper and onion to skillet; cook and stir 1 minute. Add broccoli; cook and stir 1 minute longer. Stir in water and crushed red pepper. Reduce heat to low; cover and cook 3 to 4 minutes or until broccoli is crisp-tender. In small cup, whisk teriyaki sauce and cornstarch. Stir teriyaki sauce and beef into broccoli mixture in skillet. Cook and stir over high heat until sauce is thickened and heated through. Toss broccoli mixture with spaghetti. Garnish with green onions Cooking Tips: Putting the steak in the freezer for 15 minutes or so will help slice the meat more easily - as will using a sharp knife. A nice butcher might even do it for you. This needs to be served almost immediately after combining everything. Picky Eater/Non-Dieter Tips: Reserve some spaghetti before tossing and toss with butter. Pull some steak pieces from the teriyaki sauce and serve on the side. If they are eating the stir fry and are sensitive to heat, reduced red pepper flakes to 1/8 teaspoon. *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/beefandbroccolistirfry.html 1/1
5/4/13 sausageandpeppers : You'll be baking and saving one link to use with Lazy Lasagne Sausage, Potato and Pepper Bake Comfort Food Lightened Up *Points+ Value: 8 Calories: 286.2 Fat: 12.6 Carbs: 26.9 Fiber: 4.3 Protein: 22 Servings: 4 1.22 pound(s) sweet and/or hot Italian turkey sausage (one package) cut crosswise into thirds (1 link will be reserved for Lazy Lasagne) 1 pound small red potatoes, washed and each cut in half 1 large (about 1 pound) onion, cut into 12 wedges 2 red and/or yellow peppers, cut lengthwise into 8 pieces (total of 16 pieces) 1 tablespoon(s) olive oil 1.5 teaspoons italian seasoning 1/2 teaspoon salt 1/4 teaspoon pepper Preheat oven to 450 F. In 15 1/2" by 10 1/2" jelly-roll pan, combine sausages, potatoes, onion, peppers, olive oil, italian seasoning, salt and pepper; toss to coat. Roast sausage mixture 30 to 35 minutes or until potatoes are fork-tender and sausages are lightly browned, stirring once halfway through roasting. Reserve 1 link (3 pieces) for Lazy Lasagne (allow to cool then refrigerate). For each serving tonight, plate 3 pieces sausage 3 wedges onion, 1/4 of the potatoes and 4 wedges peppers. Cooking Tips: For easy clean-up, I recommend coating the jelly roll pan (or cookie sheet) with aluminum foil before adding sausage mixture. Test one piece of sausage for doneness. Turkey sausage must be thoroughly cooked. Picky Eater/Non-Dieter Tips: This is a picky eater's dream since they can pick and choose what they want from the mixture. I recommend mild or sweet sausage instead of hot (although hot turkey sausage is still mild on the heat scale). *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/sausageandpeppers.html 1/1
5/4/13 lazylasagne : Use the planned leftover cooked sausage from Sausage, Potato and Pepper Bake night. Lazy Lasagne Comfort Food Lightened Up *Points+ Value: 7 Calories: 269 Fat: 7.6 Carbs: 36.6 Fiber: 4.7 Protein: 13.5 Servings: 6 8 ounces Barilla Plus rotini (or other high fiber rotini) 1 tablespoon extra-virgin olive oil plus 2 teaspoons (divided) 1 onion, chopped 4 cloves cloves garlic, minced or pressed through garlic press 8 ounces sliced white mushrooms (about 3 1/2 cups) 1 teaspoon italian seasoning 3/4 teaspoon salt 1/4 teaspoon freshly ground pepper 1 14-ounce can diced tomatoes with Italian herbs 1 link hot or sweet italian turkey sausage (cooked from Sausage, Potato and Pepper Bake night) 8 cups fresh spinach 1/4 teaspoon crushed red pepper (optional) 3/4 cup part-skim ricotta cheese Bring a large pot of water to a boil. Add pasta; cook until just tender, 8 to 10 minutes or according to package directions. Drain and transfer to a large bowl. Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add mushrooms, one clove garlic, 1/4 teaspoon salt, and italian seasoning. Cook, stirring, until the mushrooms release their liquid (about 4-5 minutes. Remove from pan and set aside. Crumble cooked italian sausage or dice into small pieces. Add remaining oil, sausage, onion and garlic and cook, stirring, until onion is soft and beginning to brown, about 3 minutes. Add tomatoes, spinach, and crushed red pepper (if using). Increase heat to medium-high; cook, stirring once halfway through, until the spinach is just wilted, about 2 minutes. If mixture is too "liquidy" continue to cook until some of liquid is evaporated..return cooked mushrooms to mixture and stir. Top each serving with 2 Tablespoons of ricotta. Toss the sauce with the pasta and divide among 5 bowls. Cooking Tips: Using the pre-cooked sausage from Sausage, Potato and Pepper Bake night make this meal fast and easy. Picky Eater/Non-Dieter Tips: Either omit the mushrooms altogether or pull their serving out before adding the ricotta and/or mushrooms. *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/lazylasagne.html 1/1
5/4/13 lickyourfingerschickendrum "Lick your Fingers Good" Chicken Drumsticks Kid's Choice *Points+ Value: 7 Calories: 326 Fat: 10.4 Carbs: 4.8 Fiber:.5 Protein: 43 Servings: 4 2 tablespoons minced garlic or pressed through garlic press 3 teaspoons ground cumin 1 teaspoon dried oregano 1/2 teaspoon salt 1/4 teaspoon black pepper 1/4 cup fresh lime juice, divided 8 chicken drumsticks (3 pounds), skinned 6 tablespoons fat-free, less-sodium chicken broth 2 tablespoons white vinegar 2 Tablespoons chopped fresh parsley 4 lime wedges Preheat oven to 350.. Combine first 5 ingredients in a small bowl; stir in 2 tablespoon of the lime juice. Rub garlic mixture over chicken. Place chicken in a medium skillet. Combine remaining 2 tablespoons juice, chicken broth, and vinegar; pour over the chicken. Place over medium-high heat; bring to a boil. Remove from heat. Flip chicken, then wrap handle of pan with foil (if not ovenproof). Cover and bake at 350 for 30 minutes or until a meat thermometer registers 180. Remove chicken from pan; keep warm. Place pan over medium-high heat. Bring juices/dripping to a boil, and cook until reduced to 1/2 cup (about 3 minutes). Spoon over chicken. Sprinkle with parsley, and serve with lime wedges. Cooking Tips: To skin the legs, start at fat end, and find an opening in the skin. Pull it but hold the bottom and the extra skin with paper towels so that it's not so slippery. Occasionally you will need to cut stubborn skin towards the bottom with shears or a knife. Picky Eater/Non-Dieter Tips: This is a picky eater favorite. But if they aren't "into" the sauce, just rinse off their drumstick and serve with a 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/lickyourfingerschickendrum.html 1/1
5/29/13 TeriyakiSalmon Teriyaki Salmon Easy Gourmet 6 Ingredients or Less *Points+ Value: 6 Calories: 272 Fat: 10.1 Carbs: 8.6 Fiber:.1 Protein: 28.8 Servings: 4 3 tablespoons orange juice 2 teaspoons orange zest 1/4 cup reduced sodium teriyaki sauce 1 teaspoon minced garlic 4 (4-ounce) salmon fillets (about 1 inch thick) Preheat oven to 450. Combine teriyaki sauce, garlic and orange juice in an 8-inch square baking dish, stirring with a whisk. Add fish to baking dish; spoon sauce over top of fish. Bake at 450 for 15 minutes or until the fish is just shy of flaking easily when tested with a fork, basting occasionally with the sauce. Loosely tent fish with foil and let rest for 2 minutes. Top each serving with 1/2 teaspoon orange zest. Cooking Tips: Don't overcook the salmon. I like to pull it out just shy of being completely cooked through and tent with foil, where it will continue to finish cooking gently. Have sides ready since this cools quickly. Picky Eater/Non-Dieter Tips: Extra teriyaki sauce. This is the ONLY way my picky eater will eat salmon. *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/teriyakisalmon.html 1/1