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. Week of 9/20-9/27 Snack Ideas 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 lowfat plain greek yogurt and 1 package dry ranch dressing mix. (1/2 cup) Cottage Cheese Ranch Veggie Dip 2 (1/2 cup) carrot sticks 0 Total Points+/Snack 2 Makes 4 (1/2 cup) servings @ 2 Points+ per serving Snack #2 (S2)(List Assumes 3 Days) Rice Cake with Sunflower and Cranberries Spread one (9 gm) lightly salted rice cake with 2 Tbsp. reduced fat cream cheese. Top with 2 Tbsp. dried cranberries (like Craisins) and 1 Tbsp. lightly salted sunflower seeds. Makes 1 serving @ 5 Points+ per serving Calories: 203 Fat:10.7 Carbs:19.7 Fiber: 3.1 Protein: 5 Calories: 103.6 Fat: 1 Carbs: 9.2 Fiber: 1.7 Protein: 14 Note: Due to Zero Point carrots in this snack, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Breakfast #1 (B1) (List assumes 4 days) Pumpkin Oatmeal Combine 1 cup steel cut oats, 1 cup 1% milk, 2-1/2 cups water, 1 cup canned pumpkin puree, 1 teaspoon vanilla extract, 1/4 teaspoon salt, 1 teaspoon pumpkin pie spice and 1 Tablespoon brown sugar in your slow cooker and cook on low for 8 hours. Makes 4 (1 cup) servings @ 4 Points+ per serving Pumpkin Oatmeal 4 1/2 grapefruit 0 Total Points+/Meal 4 Calories: 204 Fat: 3.3 Carbs: 32 Fiber: 6.1 Protein: 8.9 Note: Due to Zero Point grapefruit in this breakfast, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Breakfast Breakfast #2 (B2)(List assumes 3 days for this breakfast) Rice Cake with Spinach and Cheddar Eggs Spray large coffee mug with non-stick cooking spray. Put 1 teaspoon olive oil in mug with 2 tablespoons frozen chopped onion. Microwave on high for 30 seconds. Add 1 cup fresh chopped spinach and microwave on high another 40 seconds. Add 3 beaten egg whites, a dash of salt and dash of pepper, 1 seeded and chopped plum tomato and 1 Tablespoon grated 2% shredded sharp cheddar to mug and microwave at 50% power for 1 minute. Stir. Then microwave at high for 45 seconds. Check to see if eggs are desired consistency. If not continue to microwave at 10 second intervals. Serve eggs on top of 1 (9 gm) rice cake. Makes 1 serving @ 4 Points+ per serving Calories: 165 Fat: 6.6 Carbs: 11.7 Fiber: 1.4 Protein: 14.9 Lunch #1 (L1) Veggie Chili (List assumes 5 days) Heat 2 teaspoons canola oil in a dutch oven over medium-high heat. Add 1/2 cup frozen, chopped onion and 2 carrots (sliced) and sauté 5 minutes. Add 1 green bell pepper (chopped) and 1 zucchini (chopped) and sauté another 2 minutes. Add 2 garlic cloves (minced) and sauté 30 seconds. Add 1 ½ teaspoons chili powder, 16-ounce can black beans, rinsed and drained, 15-ounce can tomato sauce, and 14.5-ounce cans no-salt-added diced tomatoes in juice; bring to a boil. Cover, reduce heat, and simmer 30-35 minutes or until the vegetables are tender. Serve each serving with (8) Baked Tostitos Scoops chips. Makes 4 (1 1/4 cup) servings @ 6 Points Plus per serving Lunch Lunch #2 (L2) Chicken Waldorf Wrap (List assumes 3 Days) In a small bowl, stir together 1 tablespoon lemon juice, 1/3 cup low-fat plain Greek yogurt, 2 tablespoons light mayonnaise, and a dash of cayenne pepper (ground red pepper). Gently fold in 1 (5 ounce) can white chicken (drained), 1/2 cup red seedless grapes (halved), 1/2 cup chopped celery, 1/2 green apple (chopped) and 2 Tbsp. Craisins. This recipe makes 3 (3/4 cup) servings. For each serving: Line an 8 inch (medium) flour tortilla with 1/4 cup spinach leaves. Top with 3/4 cup chicken salad mixture. Roll, secure with toothpick and slice in half. Makes 3 servings @ 6 Points+ per serving Calories: 239 Fat: 4.5 Carbs: 44 Fiber: 10 Protein: 10 Calories: 232 Fat: 7 Carbs: 28 Fiber: 1.7 Protein:18.1 Desserts Dessert #1 (DES1): Pumpkin Yogurt: Blend together 2/3 cup canned pumpkin with 1 teaspoon pumpkin pie spice, and 2 tablespoons brown sugar in a large mixing bowl. Fold in 3 1/2 cups softened low-fat vanilla ice cream, working quickly so it does not melt completely. Return to freezer for 3-4 hours to let firm up. Makes 6 ( 2/3 cup) servings @ 3 Points+ each Calories: 130 Fat: 1.7 Carbs: 26 Fiber: 4.1 Protein: 3.6 Dessert #2 (DES2): Berries and Cream: Place 4 cups fresh strawberry halves in 4 dessert dishes. Top each serving with 2 tablespoons softened vanilla lowfat ice cream and a sprinkle of Spenda. Makes 4 (1-cup) servings @ 2 Points+ each. Calories: 70.6 Fat: 1 Carbs: 15.2 Fiber: 4.3 Protein: 1.6 Dinner On Next Page
Week of 9/20-9/27 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) Dinner #3 (D3): Steak and Egg Burrito Desperation Dinner Dinner Slow Cooker Balsamic Chicken 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 Perfect Flank Steak Double Duty/Plan Ahead Sweet and Sour Green Beans: Cook 2 pounds green beans in boiling water for 2 minutes. Drain and rinse under cold water. Drain well; set aside in large bowl. Cook 2 center cut bacon slices in a small skillet over medium-high heat until crisp. Remove bacon from skillet. Crumble; set aside. Add ½ cup frozen (thawed) onion to bacon fat in skillet; sauté 1 minute. Add 1 Tablespoon brown sugar and 1/3 cup white vinegar; stir until sugar dissolves. Add crumbled bacon. Pour vinaigrette over beans, tossing gently to coat Makes 6 servings @ 2 Points+ per serving Calories: 75 Fat: 2.6 Carbs: 12.8 Fiber: 2.8 Protein: 3.4 Double Duty/Plan Ahead Carrot Salad:.In a large bowl, mix together the 3 cups grated carrots and 1/2 cup Craisins. In a smaller bowl, mix together 1/3 cup low fat plain greek yogurt with 3 Tablespoons frozen (thawed) orange juice concentrate, 2 Tbsp. white vinegar and 1/8 teaspoon salt. Pour the dressing over carrot mixture and toss well. Makes 4 servings @ Points+ per serving Calories: 118.4 Fat:.3 Carbs: 27.7 Fiber: 3.2 Protein: 2.5 Dinner #4 (D4): Loaded Baked Potato Soup Orange and Red Onion Salad: Combine 1/3 cup freshly squeezed orange juice, 1 Tbsp orange zest (you can use the big holes of a box grater just don t get too much of the white part of the peel), 1 Tbsp. lemon juice, 1 Tbsp. lime juice, 1 Tbsp olive oil, 1 Tbsp. red wine vinegar, 1/2 teaspoon Dijon mustard and a pinch of salt and pepper. Whisk to combine well. In large bowl, combine 2 cups romaine lettuce, 1 (11 oz) can mandarin oranges (in juice drained), 1 grated carrot and 1/2 small red onion, very thinly sliced. Pour dressing over all and toss. Makes 4 servings @ 3 Points+ per serving. Calories: 99 Fat: 4 Carbs: 17 Fiber: 4 Protein: 2 Dinner #5 (D5): Hot Dogs with Peppers and Onions Grapes: 4 cups grapes Makes 4 servings @ 0 Points+ per serving. Calories: 62 Fat:.3 Carbs: 16 Protein:.5 Fiber:.8 Note: Due to Zero Point grapes in this meal's side, Points+ formula using nutritionals might reflect a higher PointsPlus value than total listed. Dinner #6 (D6): Parmesan Spaghetti Spinach Salad:. Combine 2 Tablespoons frozen (thawed) orange juice concentrate, 1/4 cup red wine vinegar, 2 teaspoons Dijon mustard, 2 Tablespoons olive oil, 1/4 teaspoon salt, 1/8 teaspoon freshly ground black pepper, stirring well with a whisk. In a large bowl, combine 1/2 cup thinly sliced red onion, 6 cups bagged pre-washed spinach (about 6 ounces) and 1 large, firm, granny smith apple, cored and thinly sliced. Drizzle salad with dressing and toss gently to coat. Calories: 90 Fat: 3.9 Carbs: 9.4 Fiber: 2.2 Protein: 2.7 Makes (6) servings @ 2 Points+ per serving. Dinner #7 (D7): Broccoli Mac and Cheese 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: 1.4
Shrinking On A Budget Grocery List Week of 9/20-9/27 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) vanilla extract (B1) brown sugar (B1)(D2)(D5) olive oil (B2)(D2)(D4)(D5) canola oil (L1) chili powder (L1) honey (D1) light mayonnaise (L2) ground red pepper (L2) Splenda, sugar (or other sweetener)(des2)(d7) dijon mustard (D4)(D6) white vinegar (D2)(D3) red wine vinegar (D4)(D6) garlic powder (D1) dried basil (D1) balsamic vinegar (D1) flour (D4) ketchup (D5) spicy brown mustard (D5) dried thyme (D7) light butter (D7) flour (D7) oregano (D7) non-stick cooking soray (D7) Montreal Steak Seasoning (we use very often)(d2) Frozen (2 cups) frozen chopped onion (B2)(L1)(D1)(D7) (4 cups) low-fat vanilla ice cream (DES1)(DES2) (10 oz) package frozen chopped broccoli (D1) small can orange juice concentrate (D3)(D6) 24 oz, Ore Ida Steam N Mash Potatoes (D4) (1 1/5 cups) frozen petite green peas (D6) frozen 100% lemon juice (L2)(D4)(D7) Produce (2) grapefruits (B1) (10 ounces) fresh spinach (B2)(L2)(D6) (8) plum tomatoes (B2)(D7) 2 pounds carrots (S1)(L1)(D3)(D4) (3) green bell pepper (L1)(D5) large Vidalia or Spanish onion (D5) (1) zucchini (L1) garlic (L1)(D1)(D2)(D6)(D7) (1) lime (D4) 1 bunch seedless red grapes (L2)(D5) (2)granny smith apple (L2)(D6) celery (L2) (4 cups) strawberries (DES2) 2 pounds green beans (D2) (1) orange (D4) (2 cups) romaine lettuce (D4) (2)small red onion (D4)(D6) parsley (D1)(D3) red bell pepper (D3) green onions (D3)(D4) small onion (D7) (12 ounces) fresh broccoli (D7) (3) red delicious apples (D7) Baking/Spices (1 1/2 cups) Craisins(S2)(L2)(D3) (3 Tbsp) sunflower seeds (S2)(MAH) pumpkin pie spice (MAH) bread crumbs (D7)(MAH) Breakfast/Cereals 1 cup steel cut oats (B1) Snacks/Chips/Cookies/Crackers Canned (15 oz) can pure pumpkin (B1)(DES1) 16-ounce can reduced sodium black beans (L1) 15-ounce can tomato sauce (L1) 14.5-ounce cans no-salt-added diced tomatoes in juice (L1) (5 ounce) can white chicken (L2) (3)(14 oz) can fat free, reduced sodium chicken broth (D1)(D4)(D7) (11 oz) can mandarin oranges (in juice)(d4) Dry Goods (1 cup) uncooked couscous (D1) (8 ounces) spaghetti (D6)(MAH) 12 ounces high fiber elbows like Ronzoni Smart Taste (D7) Condiments/Sauces /Dressings Dairy Meat Bread 12 pack of (9 gm) rice cakes (larger ones)(s2)(b2) Baked Tostitos Scoops (L1) (3/4 cup) salsa (D3)(MAH) (1.5 cups) 1% cottage cheese (S1) (6 cups) 1% milk (S1)(B1)(D4)(D6)(D7) (1 1/3 cup) low-fat plain greek yogurt (S1)(L2)O(D3) (6 Tbsp) reduced fat cream cheese (S2)(MAH) (21) eggs (B2)(D3)(D6) (3 1/2 cups) 2% sharp cheddar cheese (B2)(D3)(D4)(D7) (1 1/4 cup)grated parmesan cheese (D6)(D7) (1/4 cup) reduced fat sour cream (D4) 10 ounces center cut bacon (D2)(D4)(D6) 24 ounces boneless, skinless chicken thighs (D1) (2 pounds) flank steak (D2)(D3) Hebrew National Reduced Fat Beef Franks (D5) medium (8 inch) flour tortillas (L2) lite hot dog buns(d5) Generated by www.pdfonfly.com at 9/20/2014 10:45:34 AM URL: http://shrinkingonabudgetmealplan.com/grocerylist920927b.html
Slow Cooker Balsamic Chicken Slow Cooker Friendly Company Worthy *Points+ Value: 6 Calories: 249.8 Fat: 9.9 Carbs: 4 Fiber: 0 Protein: 33 Servings: 4 1 teaspoon garlic powder 1 teaspoon dried basil 1/2 teaspoon salt 1/2 teaspoon pepper 1/4 cup frozen (thawed) chopped onion 4 garlic cloves, minced 1 tablespoon extra virgin olive oil 1/2 cup balsamic vinegar 1 Tablespoon honey 24 ounces boneless, skinless chicken thighs 1/4 cup chopped parsley Combine garlic powder, basil, salt and pepper in a small bowl and spread over chicken on both sides. Set aside. Whisk together vinegar and honey until honey is dissolved then add olive oil and garlic to the vinegar mixture. Pour 1/4 cup of vinegar mixture in the bottom of the slow cooker and top with onion. Place chicken on top. Pour remaining balsamic mixture over the chicken. Cover and cook on low for 8 hours or high for 4 hours. Sprinkle with fresh parsley on top to serve. Cooking Tips: You don't need to buy expensive balsamic vinegar for this recipe. As a matter of fact, aged balsamic vinegar would not work well at all. A brand like Pompeian or Progresso will be fine. Picky Eater/Non-Dieter Tips: Lay out a square of foil and put their chicken on top of foil. Season with simple seasoning like salt, pepper and dried basil. Maybe even some Mrs. Dash. Put a pat of butter on top and seal tightly. Lay on top of balsamic chicken in slow cooker. *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: Reserve 6 ounces of cooked steak (roughly 16 ounces raw) for use in Steak Egg Burrito another night. Perfect Flank Steak Double Duty/Plan Ahead Kid's Choice *Points+ Value: 6 Calories: 223 Fat: 12.1 Carbs: 0 Fiber: 0 Protein: 26.9 Servings: 4 1 Tablespoon olive 1 Tablespoon white vinegar 4 garlic cloves, pressed 1.5 pounds flank steak (6 ounces will be reserved for Steak Egg Burritos) 1.5 Tablespoons Montreal Steak Seasoning (divided) Stir together olive oil, vinegar and 2 teaspoons of steak seasoning in a small bowl. Rub mixture evenly over flank steak; place steak in a ziplock bag. Chill in refrigerator at least 3 hours (up to overnight). Preheat broiler. Sprinkle each side of steak evenly with remaining steak seasoning. Place on a broiler pan coated with cooking spray; broil 6 minutes on each side or until desired degree of doneness. Allow steak to rest for at least 5 minutes. Cut 6 ounce portion of steak and refrigerate for Steak Egg Burritos another night. Cut remaining steak diagonally across grain into thin slices; Cooking Tips: Don't skip the step of allowing the steak to rest for 5 minutes. If steak is still too rare after slicing, you can microwave for 1 minute. Picky Eater/Non-Dieter Tips: Kids love this flavorful but kid friendly steak. Serve with ketchup for dipping. *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 reserved cooked Perfect Flank Steak to make this a super fast dinner to throw together. Steak and Egg Burrito Double Duty/Plan Ahead Breakfast For Dinner *Points+ Value: 8 Calories: 327 Fat: 13.1 Carbs: 28.7 Fiber: 2.1 Protein: 21.6 Servings: 4 2 spray(s) cooking spray 6 large egg white(s) 4 large egg(s) 1/2 medium sweet red pepper(s), chopped 2 medium uncooked green onions, sliced 3/4 cup(s) fat free salsa, divided 1 Tablespoon parsley, finely chopped 1/2 table salt 1/4 teaspoons black pepper, freshly ground 4 medium (8 inch) flour tortilla(s) 6 ounces cooked Perfect Flank Steak 1/4 cup(s) 2% sharp shredded cheddar cheese Preheat oven to 400ºF. Line a baking sheet with foil and coat with cooking spray. Spray large nonstick skillet with cooking spray. In a large bowl, beat together egg whites and eggs. Add red pepper, green onions, 1/4 cup of the salsa, parsley, salt and black pepper; stir well. Over medium-low heat; pour in egg mixture and increase heat to medium. Let eggs start to get firm, then stir using a spatula. When eggs are just slightly set, remove from heat (eggs will be very soft scrambled and not completely cooked). Spoon 1/4 egg mixture onto center of each tortilla; top with 1 1/2 ounce steaks and 1 tablespoon cheese. Fold in bottom and top of tortilla; fold in sides to form burrito. Place seam-side down on prepared baking sheet; repeat the process with remaining ingredients. Bake burritos for 8 minutes. Top each burrito with 2 Tablespoons salsa. Cooking Tips: Make sure the eggs are not fully cooked before spooning into tortillas. Otherwise they will be overcooked by the time the burritos bake. Picky Eater/Non-Dieter Tips: If you don't think they will eat the green onions and red pepper, remove these from the skillet before adding eggs and set aside. Assemble their burrito with just egg and cheese. Then stir the peppers and onions back into the remaining eggs before assembling remaining burritos. *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.
Loaded Baked Potato Soup Fake-Out /Take-Out *Points+ Value: 9 Calories: 325 Fat: 11.1 Carbs: 43.8 Fiber: 3 Protein: 13.2 Servings: 5 24 ounces Ore Ida Steam N Mash Potatoes 2 teaspoons olive oil 1/2 cup frozen (thawed) chopped onion 1 1/4 cups fat-free, lower-sodium chicken broth 3 tablespoons all-purpose flour 3 cups 1% low-fat milk, divided 1/4 cup reduced-fat sour cream 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 3 bacon slices, halved 1/2 cup grated 2% cheddar cheese 4 teaspoons thinly sliced green onions Arrange bacon on a paper towel on a microwave-safe plate. Cover with a paper towel; microwave on HIGH for 3 minutes. Check to see if crispy and cook an additional minute if necessary. Cook Steam N Mash potatoes in microwave according to package directions. While potatoes cook, heat oil in a dutch oven or large saucepan over medium-high heat. Add onion; sauté 3 minutes. Add broth. Whisk together flour and 1/2 cup milk; add to pan with 1 1/2 cups milk (you should still have 1/2 cup milk reserved). Bring to a boil; whisking often. Boil for 1 minute. Remove from heat; whisk in sour cream, salt, and pepper. Crumble bacon. Microwave remaining 1/2 cup milk for 20 seconds. Coarsely mash cooked potatoes into soup, using a potato masher. If soup is too thick, add remaining 1/2 cup milk to soup. Top with cheese, green onions, and bacon. Cooking Tips: Consistency of this potato soup is subjective, which is why you need the extra 1/2 cup milk to thin it out if it is initially too thick for your taste. Bacon needs to be crispy. Picky Eater/Non-Dieter Tips: Kids love this soup! Provide extra bacon and cheese 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 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.
Beef Franks With Peppers and Onions Fake-Out/Take-Out Kid's Choice *Points+ Value: 6 Calories: 221 Fat: 10 Carbs: 29.9 Fiber: 4.9 Protein: 9.6 Servings: 4 Non-Stick Cooking Spray 4 Hebrew National Reduced Fat Beef Franks 4 lite hot dog buns 3 tablespoons ketchup 2 tablespoons spicy brown mustard 2 teaspoons firmly packed light brown sugar 1 1/5 cups sliced green, yellow or red bell pepper strips 3/4 cup thinly sliced onion strips Stir together ketchup, mustard and brown sugar in small bowl; set aside. Preheat broiler. Toast rolls on baking sheet under broiler. Spray medium skillet with cooking spray; heat over medium heat. Add franks; heat 5 minutes or until browned, turning occasionally. Remove franks and set aside. Add peppers and onions to same skillet and turn heat to medium high; cook and stir for 4 minutes. Add 2 Tablespoons of water and return franks to skillet. Cook an additional 4 minutes or until all water has evaporated and franks are hot. Spread ketchup mixture on toasted rolls. Place franks in rolls and top each with peppers and onions. Drizzle with additional mustard, if desired. Serve immediately. Cooking Tips: These are easy peasy. Alert: As much as we love the Hebrew National reduced-fat franks (you truly can't tell the difference from full fat), my family and my taste testers don't care for the fat free variety. So be aware they are side by side on the grocery store. The Hebrew National Franks are thin though so you could easily overcook. These are pre-cooked hot dogs so just heat them through until hot. Picky Eater/Non-Dieter Tips: Serve their ketchup mixture on the side or let them taste it first. Serve their peppers and ponions as a side dish. *NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits.
Parmesan Spaghetti Comfort Food Lightened Up Kids' Choice *Points+ Value: 8 Calories: 331 Fat: 10.2 Carbs: 38.6 Fiber: 3.3 Protein: 16.9 Servings: 4 8 ounces uncooked spaghetti 6 center cut bacon slices, chopped 3 garlic cloves, minced or pressed through garlic press 3/4 cup 1% reduced-fat milk 1 teaspoon salt 1 teaspoon freshly ground black pepper 2 large eggs 1 1/2 cups frozen petite green peas, thawed 3/4 cup (3 ounces) grated fresh Parmesan cheese Cook pasta according to package directions for al dente. Drain in a colander over a bowl, reserving 1/2 cup hot cooking liquid. While pasta cooks, cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings in pan. Discard remaining drippings; set bacon aside. Add garlic to drippings in pan; cook 30 seconds, stirring constantly. Combine milk, salt, pepper, and eggs, stirring well with a whisk. Gradually add 1/4 cup of reserved hot cooking liquid to milk mixture, stirring constantly with a whisk. Add pasta, milk mixture, and peas to skillet; cook over low heat 3 minutes or until sauce thickens. Add bacon and cheese; stir to combine. If sauce is too tight for your preference, add 2 Tablespoons of remaining hot cooking liquid. Cooking Tips: Cook bacon very crisp but don't burn. Cook pasta to al dente only since it will continue to cook slightly in cheese sauce. Picky Eater/Non-Dieter Tips: Kids ADORE this pasta as a general rule, but you can always reserve their pasta (not adding to skillet with milk mixture and serve with just butter and parmesan cheese. *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.
Broccoli Mac and Cheese Comfort Food Lightened Up *Points+ Value: 8 Calories: 314.9 Fat: 9.8 Carbs: 44.3 Fiber: 6.3 Protein: 17.7 Servings: 8 12 ounces high fiber elbows like Ronzoni Smart Taste 2.5 tablespoons light butter 1/4 cup flour 1/4 cup minced onion 2 cups 1% milk 1 cup fat-free, less-sodium chicken broth 8 oz (2 cups) shredded reduced fat 2% sharp cheddar salt and fresh pepper to taste 12 oz fresh broccoli florets 1/8 cup grated parmesan 1/4 cup bread crumbs 1/4 teaspoon oregano cooking spray In small bowl, mix together parmesan, bread crumbs and oregano. Set aside. Cook pasta according to package directions for al dente (or slightly under cook 2 minutes). Put broccoli in a microwave safe dish and cook on high (adding 2 Tablespoons water) for 7 minutes. Spray a baking dish with cooking spray. Preheat oven to 375.In a large, heavy skillet, melt butter. Add onion and cook over low heat about 2 minutes, add flour and cook another minute, or until the flour is golden and well combined. Add milk and chicken broth and whisk, raising heat to medium-high until it comes to a boil; cook about 5 minutes, whisking constantly, or until the sauce becomes smooth and thick. Season with salt and pepper. Once the sauce is thick, remove from heat, add cheese and mix well until cheese is melted. Adjust salt and pepper to taste, add cooked macaroni and broccoli and mix well. Pour into prepared baking dish. Top with cheesy bread crumbs. Spray a little more cooking spray on top. Bake for 15-20 minutes, then broil for a few minutes to get the bread crumbs golden. Cooking Tips: Be sure not to overcook the pasta since it will continue to cook slightly in the oven. Picky Eater/Non-Dieter Tips: This is a great way to get picky eaters to eat broccoli. Consider pureeing broccoli in the blender before adding to macaroni and cheese (ok to add a little chicken broth or milk to get it going). Or prepare them a seperate ramekin with just the pasta and cheese sauce (omitting broccoli). *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.