Week of 5/24 4/2-5/31 4/9 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) Strawberry English Muffin (List assumes 3 Days) Top 1/2 a light english muffin 2 tsp all fruit raspberry or strawberry jam, 1 tablespoon reduced fat cream cheese and 1/4 cup sliced strawberries. Makes 1 serving @ 3 Points+ per serving Calories:165 Fat: 2.85 Carbs: 21.1 Protein: 4.1 Fiber: 3.5 Snack #2 (S2) Crunchy Raspberry Cream (List assumes 4 Days) Using a fork, break up 4 ounces reduced-fat cream cheese, (Neufchatel) in a medium bowl. Drain off any liquid from 3/4 cup low-fat vanilla greek yogurt; add yogurt to the bowl along with 1 tsp. honey. Using an electric mixer, beat at high speed until light and creamy. Stir in 2 tsp grated lemon zest. Layer the lemon cream and 2 cups fresh (or frozen-thawed) raspberries in dessert dishes. Top with 2 Tablespoons crushed Fiber One Original. If making these one at a time, assemble just before eating. Cream cheese/yogurt mixture can be refrigerated up to 4 days. Makes 1 serving @ 4 Points+ per serving Breakfast #1 (B1) (List assumes 4 days) Breakfast Cookies *Preheat oven to 375 degrees. Chop 2 Tbsp. Craisins into small pieces. Set aside. Grind 1/4 cup Fiber One Original cereal to a breadcrumb-like consistency in a blender or food processor. In a mixing bowl, add ground Fiber one, 1/2 cup old fashioned oats (not instant), 6 tbsp. flour, 1/4 cup Splenda No Calorie Sweetener (granulated), 1/2 tsp. baking powder, 1/2 tsp. cinnamon and 1/8 tsp. salt. Mix well. *In a seperate bowl, add 1/3 cup baby pureed peaches, 1/4 cup canned pure pumpkin and 2 egg whites. Mix well. Add liquid mixture to the dry ingredients, and stir until completely blended. Slowly sprinkle chopped Craisins into the batter, making sure they don't all stick together. Spray a large baking pan with nonstick spray, and spoon batter into 4 evenly spaced circles. Spread batter out a bit with the back of a spoon. Place pan in the oven for 12-14 minutes (until tops of the treats are just slightly crispy). Remove pan from the oven and allow to cool slightly. Makes 4 servings @ 4 Points+ per serving. Breakfast Cookie 4 Navel Orange wedges 0 Total Points+/Meal 4 Calories: 234 Fat: 1.5 Carbs: 53.5 Protein: 6 Fiber: 12 Note: Due to Zero Point orange in this breakfast, Points+ formula using nutritionals might reflect a higher PointsPlus v alue than total listed. Breakfast Calories:156 Fat: 7 Carbs: 19 Protein: 6 Fiber: 2 Breakfast #2 (B2) (List assumes 3 days) Berry Waffle Sandwich Prepare 1 whole wheat toaster waffle according to the package directions. Spread 1 tbsp reduced fat peanut butter on the waffle. Cup the waffle in your hand, add 1/4 C slightly crushed raspberries, then squeeze lightly. Think of it as a berry breakfast taco. Makes 1 servings @ 4 Points+ per serving. Berry Waffle Sandwich 4 Banana 0 Total Points+/Meal 4 Calories: 170.6 Fat: 8.5 Carbs:18.5 Protein: 5.7 Fiber: 3.5 Note: Due to Zero Point banana in this breakfast, Points+ formula using nutritionals might reflect a higher PointsPlus v alue than total listed. Lunch Lunch #1 (L1) English Muffin Pizza (List assumes 2 days) Cut 1 thin slice deli pepperoni slice into small pieces (usually about the diameter of a tennis ball). Preheat the oven to 375 degrees F. Cut Split 1 light English muffin in half. Place cut side up onto a baking sheet. Spoon 2 Tbsp. canned tomato sauce on top of each. Top each with1/4 cup lowfat mozzarella cheese and evenly distribute 2 Tablespoons of chopped red pepper and pepperoni on top. Bake for 10 minutes in the preheated oven, or until the cheese is melted and browned on the edges. Makes 1 serving @ 5 Points+ per serving English Muffin Pizza 5 1 cup carrot sticks 0 Total Points+/Lunch 5 Lunch #2 (L2) Greek Yogurt Mac and Cheese (List assumes 5 days) Cook 1.5 cups Ronzoni Smart Start elbow pasta according to the package s instructions for al dente. Put a bowl underneath a strainer and place 1.5 cups spinach leaves in the bottom of the strainer, and pour the pasta over top to drain and wilt the spinach. Save 1/2 cup of the pasta water that the bowl underneath the strainer catches. Return the cooked macaroni and wilted spinach to the pot. Add about 1/4 cup of the reserved pasta water to the pot, and stir 1.5 cups shredded 2% sharp cheddar cheese until melted. Stir in 1/2 cup plain greek yogurt, 1/4 teaspoon onion powder, 1/4 teaspoon garlic powder, a pinch of salt, and a pinch of pepper, until smooth and creamy. Stir in the remaining pasta water to thin, if necessary. Serve immediately. Makes 4 servings @ 6 Points Plus per serving Calories: 250 Fat: 8.4 Carbs: 25.6 Fiber: 5 Protein: 15 Desserts Strawberry Pie: Preheat oven to 350 degrees. In a blender or food processor, grind 2 cups Fiber One Original cereal to a breadcrumb-like consistency. Combine crumbs wi 4 tbsp. Light melted butter and stir until well mixed. In an oven-safe pie dish sprayed with nonstick spray, evenly distribute Fiber One mixture, using your hands or a flat utensi to press & form the crust. Use your fingers to press it into the edges and up along the sides of the dish. Bake pie crust for 10 minutes. Set aside. In a separate dish, dissolve 1 large box Strawberry JELL-O Sugar Free Gelatin Dessert mix; into 2 cups boiling water. Stir for 2 minutes, or until completely dissolved. Stir in 1 cup of cold water, and place in fridge for about 1 1/2 hours, but NO LONGER (Jell-O should be jiggly, but not firm). Next, use a mixer to fold in 1 1/2 cups Cool Whip Free. Once mixture is very well blended, pour evenly into pie crust. Use a flat utensil to smooth out surface. Refrigerate for several hours until firm. If desired, garnish pie with sliced strawberries. Makes 8 servings @ 2 Points+ each. Haystacks: Melt 1 (1.5 oz.) Hershey's Milk Chocolate Bar and 1 Tbsp. reduced fat peanut butter, smooth or chunky in microwave until smooth, at 30-second intervals. Be careful not to burn or overcook. Stir chocolate and peanut butter mixture. Add 1 Cup Fiber One Original Cereal and gently toss till coated. Drop onto wax paper, making 6 stacks. Refrigerate until chocolate hardens (about 30 minutes). Makes 6 servings @ 2 Points+ each. Dinner On Next Page
Week of 5/24-5/31 Week of 4/2-4/9 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) Hawaiian Chicken Sandwich Dinner Double Duty/Plan Ahead Carrot/Apple Salad: Core 3 large granny smith apple(s), thinly slice, then cut into matchsticks. In large bowl, make dressing with 3 Tbsp fresh lemon juice, 1 Tbsp olive oil, 1 tsp Truvia or Splenda, 1 tsp kosher salt (or 1/2 tsp table salt) and 1/4 tsp black pepper. Toss matchstick apples and 3 cups grated carrots with dressing and toss. Makes 6 generous servings @ 3 Points+ each. Calories: 101.7 Fat: 2.5 Carbs: 22.1 Fiber: 4.4 Protein:.7 Dinner #2 (D2) BBQ Chicken Tacos Double Duty/Plan Ahead Desperation Dinner Confetti Corn: Heat 1 Tablespoon canola oil in a large nonstick skillet over medium-high heat. Add 1 (seeded and diced) poblano pepper, white and light green parts of 3 green onions, and 2 medium red bell peppers chopped; cook, stirring occasionally, 2-3 minutes. Add 3 cups frozen (drained) corn and continue to cook 2 more minutes until just tender. Stir in chili powder, cumin and salt; cook for 30 seconds more. Add dark green parts of green onion and toss. Makes 6 servings @ 3 Points+ per serving. Calories: 151 Fat: 3 Carbs: 26 Fiber: 4 Protein: 2 Dinner #3 (D3): Penne with Tomatoes and Alfredo Lemon Spinach: To a microwave safe dish (with lid) add 1 (14 oz) bag cut leaf spinach and1/4 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 1.5 minutes. Remove and stir in 1/4 cup lemon juice (I use thawed frozen) 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 Dinner #4 (D4): Tilapia and Veggie Foil Packs This is a Meal-In-One and requires no sides Dinner #5 (D5): Corned Beef Hash and Eggs Strawberry Almond Salad: Combine 2 tablespoons honey and 2 tablespoons balsamic vinegar in a jar or mini food processor. Shake or blend until honey has dissolved. Add 1 Tablespoon olive oil and shake or blend again. In large bowl, combine 4 cups spinach, 1 cup halved fresh strawberries, 2 tablespoons coarsely chopped red onion and 2 tablespoons slivered or chopped almonds, toasted; Add dressing to salad mixture and toss gently. Makes 4 servings @3 Points+ per serving Calories: 111 Fat: 6.2 Carbs: 14 Fiber: 1 Protein: 1.8 Dinner #6 (D6): Grilled Pork Tenderloin Veggie Packed Lemon Couscous: In a small saucepan, bring 1 1/4 cups reduced-sodium chicken broth to boiling. Remove from heat; stir in 1 cup whole wheat couscous. Cover and let stand 5 minutes. Meanwhile, in a medium skillet heat 1 Tablespoon olive oil. Add to skillet 1 large diced red bell pepper, 1 cup chopped zucchini and 1/3 cup chopped red onion and 1 teaspoon dried oregano; cook over medium heat for 3 to 5 minutes or until tender. Add zucchini mixture to couscous along with 2 teaspoons lemon zest. Season to taste with freshly ground black pepper. Makes 6 servings @ 4 Points+ per serving. Calories:132 Fat: 2.8 Carbs: 24.1 Fiber: 1.7 Protein:.5 Dinner #7 (D7): Caprese Sandwich Orange Wedges and Pineapple: 4 large oranges cut into wedges and 4 slices pineapple = 4 servings @ 0 Points+ each. Calories: 127.5 Fat:.6 Carbs 31.7 Protein: 2.7 Fiber: 4.7
Shrinking On A Budget Grocery List Week of 4/2-4/9 Week of 5/24-5/31 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 (2.5 cups) frozen no sugar added raspberries (can use fresh)(s2)(b2) whole wheat toaster waffle (B2) (1/2 cup) Cool Whip Free (DES1) (3 cups) frozen corn (D2) (14 oz) bag cut leaf spinach (D3) (1/4 cup) frozen lemon juice (D3)(MAH) (4 cups) frozen hash brown potatoes with onions and peppers (D5) Produce honey (S2)(D5) all purpose flour (B1) splenda (B1)(D1) olive oil (D1)(D5)(D6)(D7) brown sugar (D6) ground red pepper (D6) Montreal Steak Seasoning (D6) baking powder (B1) cinnamon (B1) non stick spray (B1)(D6) onion powder (L2) oregano (D4) thyme (D4) garlic powder (L2)(D3)(D6) light butter (DES1)(DES2)(D3) canola oil (D2)(D5) cumin (D2) chili powder (D2) balsamic vinegar (D5) oregano (D6 white vinegar (D7) flour (D3) Mrs. Dash Original or Garlic and Herb (D4) *we use almost every week (2) lemons (S2)(D6) (4) oranges (B1) (3) bananas (B2) (5)red bell pepper (L1)(D2)(D5)(D6) carrots (L1)(D1) (5.5 cups) spinach (L2)(D5) (3) large granny smith apples (D1) poblano pepper (D2) green onions (D2) small container strawberries (S1)(D5) (2)red onions (D5)(D6)(D7) zucchini (D6) garlic (D5) (4) oranges (D7) one cored pineapple (D1)(D7) lime (D2) small head romaine (D2) small container cherry tomatoes (D4) summer squash (D4) (1/2 pound) green beans (D4) large yellow bell pepper (D4) parsley (D5) fresh basil (D7) (4) vine ripe tomatoes (D7) Baking/Spices Breakfast/Cereals (16.2 oz) Box of Fiber One Original cereal (S1)(B1)(DES1)(DES2) (1/2 cup) old fashioned oats (B1)(MAH) Canned baby pureed peaches - small jar (B1) small can tomato sauce (L1) (15 ounce) can reduced sodium 98% fat-free chicken broth (D6) (15 ounce) petite diced tomatoes (D3) (15 ounce) fat-free, lower-sodium chicken broth (D5) Deli (2 thin slices) deli pepperoni (L2) (3 ounces) Parmesan Reggiano (D3) (1/4 pound) thickly sliced diced lean deli corned beef (D5) Condiments/Sauces/Dressings Dairy Meat Bread (2 Tbsp) Craisins (B1)(MAH) large box Strawberry JELL-O Sugar Free Gelatin Dessert mix (DES1)(DES2) 1 (1.5 oz.) Hershey's Milk Chocolate Bar (DES2) (2 Tbsp) slivered or chopped almonds (MAH) all fruit strawberry or raspberry jam (S1) (3 Tbsp) reduced fat peanut butter (B2)(DES2) Teriyaki sauce (D7) 2/3 cup barbeque sauce (D2)(D7)(MAH) (8 ounces) reduced fat cream cheese (S1)(S2)(D3) (3/4 cup) low-fat vanilla greek yogurt (S2) (1 1/3 cups) low-fat milk (D3) (1/2 cup) plain greek yogurt (L2) (6) eggs (B1)(D5) (4 ounces) part skim mozzarella (L1) (2 cups) shredded 2% sharp cheddar cheese (L2)(D2) (3 ounces) Parmigiano-Reggiano cheese (D3) (8 ounces) fresh mozzarella cheese (the kind in a ball)(d7) small pack turkey pepperoni (L1) (32 ounces) chicken breasts (D1) (1 pound) tilapia fillets (D4) (1 pound) pork tenderloin (D6) light English muffins (S1)(L1) light hamburger buns (D1) sourdough sandwich bread (D7) Dry Goods Ronzoni Smart Start elbow pasta (L2) (1 cup) whole wheat couscous (D6)(MAH) 12 ounces uncooked penne pasta
Double Duty/Plan Ahead: Marinate 4 extra breasts in barbeque sauce and grill for BBQ Chicken Tacos Hawaiian Chicken Sandwich Grill Friendly Double Duty/Plan Ahead Kid's Choice *Points+ Value: 8 Calories: 297.2 Fat: 5.4 Carbs: 35.2 Fiber: 5 Protein: 31.6 Servings: 4 8 (4 ounce) boneless, skinless chicken breasts (you'll reserve 4 of these for use with BBQ Chicken Tacos) 4 fresh pineapple slices (3/4-inch thick) 9 Tablespoons Teriyaki sauce (divided) 4 lite hamburger buns 1/2 medium red onion, thinly sliced 1/4 cup white vinegar 1 teaspoon Equal 1/3 cup barbecque sauce (for Planned Leftovers) If larger breasts, cut into 4 ounce portions. Put thicker ends of the chicken portions in a ziplock bag and pound lightly to achieve thickness equal to thinner ends. With 4 of the chicken breasts, combine chicken and 1/3 cup teriyaki sauce in a resealable ziplock bag. Marinate in the refrigerator for at least 30 minutes and up to 12 hours. Put the remaining 5 breasts in ziplock bag with 1/3 cup barbeque sauce (these will be used for BBQ Chicken Tacos). Add vinegar and sugar to seperate sandwich bag or ziplock bag. Swish to dissolve sugar. Place red onions in bag and squeeze out excess air so onions are saturated in vinegar. Allow onions to marinate in refrigerator while chicken marinates. Heat a grill to medium high. Remove chicken from marinade and place on the grill; discard any remaining marinade. Cook for 4 to 5 minutes Make note of which breasts are marinated in teriyaki and which breasts are marinated in barbeque sauce. Flip and continue to cook for 3 minutes or until just done. Remove from grill; set aside. While chicken rests, add pineapple to the grill. Cook pineapple slices until they re soft and caramelized, about 2 minutes per side. Top each roll with chicken, pineapple, and marinated red onion and drizzle (each sandwich) with 1 Tablespoon teriyaki sauce. Cooking Tips: It is important that you take the time to divide larger breasts into 4 ounce portions and lightly pound the thicker ends. Chicken breasts overcook easily, so if they aren't uniform size, the smaller pieces will overcook and dry out. Picky Eater/Non-Dieter Tips: Picky eaters love this chicken but might not go for a chicken sandwich. Serve their chicken cut into chunks with extra teriyaki sauce for dipping. Provide fresh pineapple 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.
Double Duty/Plan Ahead: Use 4 of the extra chicken you breasts you marinated in barbeque sauce and grilled from Hawaiian Chicken Sandwich night to make this a 15 minute meal BBQ Chicken Tacos Double Duty/Plan Ahead Desperation Dinner Fake Out/Take-Out Desperation Dinner *Points+ Value: 8 Calories: 306.6 Fat: 8.8 Carbs: 29.4 Fiber: 1.7 Protein: 27.5 Servings: 4 12 ounces cooked boneless, skinless chicken breast (use planned leftovers from Hawaiian Chicken Sandwiches) 3 plum tomatoes 3 Tablespoons finely chopped red onion 3 Tablespoons lime juice pinch sugar 1/2 cup 2% shredded cheddar cheese 4 soft-taco sized tortillas (8 inch) 1 cup chopped lettuce 1/3 cup barbecue sauce For Salsa: Seed and chop plum tomatoes. Add tomatoes to small bowl with red onion, lime juice and sugar. Allow to sit while preparing tacos (or up to 2 hours). For Tacos: Stack tortillas and wrap in slightly damp paper towel; microwave for 20 seconds. Shred chicken into bite-sized pieces. Toss with barbeque sauce in medium bowl. Heat in microwave for one minute 30 seconds, or until heated through. Place heated chicken evenly in the center of the heated tortillas. Top each taco with 1/4 cup lettuce, 2 Tablespoons cheddar, and 3 Tablespoons fresh salsa. Cooking Tips: Using the grilled chicken from Hawaiian Chicken Sandwich night makes this a super easy, yet surprisingly tasty meal. You can substitute fresh, refrigerated salsa in place of the homemade salsa. Picky Eater/Non-Dieter Tips: This is a Picky Eater favorite. You can always serve them their chicken plain (still delicious since it was grilled with a barbeque sauce marinade). You can microwave a cheese quesadilla to go along with 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.
Penne with Tomatoes and Alfredo Meat Free but Delicious Kid's Choice *Points+ Value: 7 Calories: 275 Fat: 6.4 Carbs: 47.1 Fiber: 6.3 Protein: 12.4 Servings: 6 (1.25 cup) servings 12 ounces uncooked penne pasta 1 1/3 cups 1% milk 2 Tablespoons low fat cream cheese 1.5 Tablespoons flour 1 teaspoon salt 1.5 Tablespoons light butter 2 garlic cloves 1/2 cup grated Parmigiano-Reggiano cheese (drained well) Cook pasta according to package directions. Drain, reserving about 1/2 cup of the pasta water, then immediately add to large serving bowl with the tomatoes (the hot pasta will warm up the tomatoes). While pasta is cooking, make the alfredo sauce. Place milk, cream cheese, flour, and salt in a blender and blend until smooth. In a non-stick sauce pan, melt butter on med-high heat and add garlic. Let the garlic saute for about 30 seconds; you don t want to burn it. Add milk mixture to the pan. Stir constantly for about 3 or 4 minutes or until it just comes to a simmer. Keep stirring and let it cook for a few minutes more. It should be much thicker now. When it s nice and thickened remove the pan from the heat. Add the parmesan cheese, stir and then cover immediately. Let sit (covered) for 5 minutes. Add alfredo sauce to pasta and tomatoes and toss. Cooking Tips: Make sure you wait until the end to add the parmesan cheese to the sauce. This is one dish where good quality parmesan makes a difference. You aren't using that much, so you could maybe even get a 3 ounce chunk of Parmigiano-Reggiano cheese at the deli counter. In a pinch, you can use store bought alfredo sauce. But this sauce is well worth the 10 minutes it takes to make. Picky Eater/Non-Dieter Tips: This is a picky eater favorite! But they can always just eat buttered noodles. *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.
Meal In One Tilapia Meal In One *Points+ Value: 8 Calories: 395 Fat: 10 Carbs: 24 Fiber: 4 Protein: 39 Servings: 4 1 cup cherry tomatoes 1 summer squash, diced 1/2 pound green beans, trimmed and cut into 1-inch pieces 1 large yellow bell pepper, cut into 1-inch strips 1 carrot, scrubbed and cut into 1/4-inch thick coins 2 tablespoons freshly squeezed lemon juice 1/2 teaspoon dried oregano 1/2 teaspoon dried thyme 2 teaspoons Mrs. Dash Original or Garlic and Herb 1 tablespoon extra-virgin olive oil 1/2 teaspoon salt, divided 1/2 teaspoon freshly ground pepper, divided 1 pound tilapia fillets, rinsed, patted dry and cut into 4 equal portions In a large bowl, toss the tomatoes, squash, green beans, bell pepper, carrot, lemon juice, dried herbs, Mrs. Dash, olive oil, salt and pepper. Oven Method: Preheat the oven to 425F. For each portion, lay out a (roughly) 20" sheet of heavy-duty aluminum foil. Place the tilapia on the sheet and season with salt and pepper. Top with a cup of the vegetable mixture. Pinch the ends of the foil packet together, leaving some room to allow the vegetables and fish to steam. Seal the packet tightly, making sure there are no holes or gaps through which the steam could escape. Place the packets in the oven (it helps to place them on a baking sheet) and bake for 20 minutes. Remove the packets from the oven and open them slightly, releasing the steam. Then transfer the packets to a plate and serve immediately. Grill Method: Preheat grill to medium. For each portion, lay two 20-inch sheets of foil on top of each other (the double layers will help protect the contents from burning); generously coat the top piece with cooking spray. Top with a cup of the vegetable mixture. Pinch the ends of the foil packet together, leaving some room to allow the vegetables and fish to steam. Seal the packet tightly, making sure there are no holes or gaps through which the steam could escape. Grill the packets until the fish is cooked through and the vegetables are just tender, about 5 minutes. To serve, carefully open both ends of the packets and allow the steam to escape. Cooking Tips: Check fish after 12 minutes (oven) and (5 minutes) (before opening other packets). Also make sure to cut the carrot coins fairly thin. They'll take longer to cook. Picky Eater/Non-Dieter Tips: If your picky eater will eat fish, make their packet with just butter and lemon juice. Allow to eat the other veggies raw with ranch dip made with greek yogurt and Hidden Valley Ranch dressing mix..
Corned Beef Hash and Eggs Breakfast for Dinner *Points+ Value: 5 Calories: 218 Fat: 8.9 Carbs: 19 Fiber: 2.8 Protein: 14.7 Servings: 4 2 teaspoons canola oil 4 cups frozen hash brown potatoes with onions and peppers 1 small red bell pepper, chopped 2 garlic cloves, minced or put through garlic press 1/4 pound diced lean deli corned beef 1/2 cup fat-free, lower-sodium chicken broth 1/2 teaspoon freshly ground black pepper 1/4 teaspoon salt 4 large eggs (pasteurized if you prefer cooked over easy) 1/4 cup chopped parsley Preheat oven to warm. Heat oil in large nonstick skillet over medium-high heat. Add potatoes, bell pepper and garlic; cook 10 minutes (stirring occasionally) until potatoes brown. Add corned beef, chicken broth, salt and pepper. Cook 5 minutes, stirring frequently. Remove mixture from pan onto oven-proof plate and put in oven to keep warm. Heat same pan over medium heat and spray with non-stick cooking spray. Gently break 2 eggs into pan. Cook 2-3 minutes. Flip eggs carefully if you intend to cook over-easy. If you prefer yolk cooked, slightly pierce egg with fork before flipping. Cook until desired degree of doneness. Remove from pan. Repeat procedure with 2 more eggs. Plate hash evenly over 4 plates. Sprinkle with parsley. Top each serving of hash with an egg. Cooking Tips: If you like your eggs over easy, I recommend you use pasteurized eggs (like Eggland's Best) for safety purposes. Picky Eater/Non-Dieter Tips: Remove their browned hash browns from pan and set aside before adding broth and corned beef. Serve them a fried egg and hash browns. *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.
Grilled Pork Tenderloin Grill Friendly *Points+ Value: 4 Calories: 170 Fat: 6.1 Carbs: 3.6 Fiber: 0 Protein: 23.9 Servings: 4 1 (1 pound) pork tenderloin, trimmed 2 teaspoons olive oil 1 1/2 Tablespoons Montreal Steak Seasoning 1/8 teaspoon ground red pepper 1 Tablespoon brown sugar 1/2 teaspoon garlic powder 1/4 teaspoon salt non-stick cooking spray Trim white membranes from pork (using a sharp filet or paring knife) if they are still intact. Coat grill rack with nonstick cooking spray. Preheat grill to medium-high. Pat pork dry with paper towels. Rub with olive oil. Combine steak seasoning, brown sugar, ground red pepper, garlic powder and salt. Rub over pork. Place pork on grill rack. Grill 16-20 minutes or until a thermometer registers 145, turning once. Remove pork from grill and let stand 5 minutes. Cut pork diagonally into 1/2 inch slices. Cooking Tips: Do not overcook. Safe temperate is 145. It is very important to allow pork to rest for at least 5 minutes to allow juices to settle. Picky Eater/Non-Dieter Tips: Rinse the spices off their portion of pork and serve with 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.
Double Duty/Plan Ahead: Freeze the sourdough sandwich bread you don't use. We'll use it in a strata next week. Caprese Sandwiches Meat Free but delicious 15 Minutes or Less Kid Favorite Points+ Value: 8 Calories: 170 Fat: 6.1 Carbs: 3.6 Fiber: 0 Protein: 23.9 Servings: 6 Ingredients 12 slices sourdough sandwich bread About 2 tablespoons olive oil 30 fresh basil leaves, rinsed 4 firm-ripe tomatoes (about 8 oz. total), sliced 1/4 inch thick 8 ounces fresh mozzarella cheese, sliced 1/4 inch thick Salt and pepper 1. Brush one side of each bread slice with olive oil. Place 6 slices, oil side down, on a 10- by 15-inch baking sheet and layer evenly with basil leaves, tomato slices, and mozzarella slices. Sprinkle lightly with salt and pepper and top with remaining bread slices, oil side up. 2. Broil sandwiches 6 inches from heat, turning once, until bread is golden brown and cheese is melted, 2 to 3 minutes total. Serve immediately. Cooking Tips: Make sure you use fresh mozzarella. Sargento makes some that is typically displayed in the cheese department. It will be in the form of a ball. But the best is that which is typically sold in a plastic tub with liquid. Also, the quality of tomatoes is key here. This is most definitely the ultimate summertime sandwich! Picky Eater Tips: Worst case scenario, make them a grilled cheese with the mozzarella and serve the tomatoes on the side. But this is a winner with most of my clients - and their picky eaters!