Dee Posted April 18, 2003 Share Posted April 18, 2003 Low-Fat Crusty Homemade Bread Bowls 1. 4 Points Per Bowl 1 c. water 2 3/4 cs. bread flour 1 tbsp. sugar 1 tsp. salt 1 1/2 tsps. quick active dry yeast or bread machine yeast 1 egg yolk 1 tbsp. water Measure carefully, placing all ingredients except egg yolk and 1 Tbsp water in bread machine pan in the order recommended by the manufacturer. Select Dough/Manual cycle. Do not use delay cycles. Remove dough from pan, using lightly floured hands. Cover and let rest 10 min on lightly floured surface. Grease outsides of six 10 oz custard cups. Place cups upside down on ungreased cookie sheet. Divide dough into 6 equal pieces. Roll or pat each piece into 7" circle on lightly floured surface. Shape dough circles over outsides of cups. Cover and let rise in warm place 15 - 20 min or until slightly puffy. Heat oven to 375ºF. Mix egg yolk and 1 Tbsp water; brush gently over bread bowls. Bake 18 - 22 min or until golden brown. Carefully lift bread bowls from custard cups - bread and cups will be hot. Cool bread upright on wine rack. Success Tip: When placing the dough circle over the cup, don't let the dough curl under the edge of the cup. It will bake onto the edge of the cup and be difficult to remove. If some of the dough should bake onto the edge, use the point of a paring knife to carefully separate it from the cup. Try This: These bread bowls are not only fun to use but are also great to eat. Fill the bowl with a crisp green salad and serve as a side dish. Or fill it with a thick, chunky stew or your favorite main-dish salad. 1 Bread Bowl (according to cookbook): WW Points: 4 Cal 204, Total Fat 2g, Sat Fat 0g, Carb 50g, Fib 2g, Pro 7g, Sod 360mg, CFF 20% 2. Crockpot cranberry chicken(4 points) crockpot cranberry chicken This was yummy, I made it last night. It gives a lot of sauce, so it you put it over rice or noodles, don't forget to add the points. 18 ounces boneless skinless chicken breasts 8 ounces fat free french dressing or catalina (I used french) 1 can cranberry sauce (I used the whole berry) 1 package dry onion soup mix Spray the crockpot with vegetable spray. Mix all the ingredients but the chicken together. Put the chicken in the crockpot and pour the mixture over the chicken. Cover and cook on low 6-8 hours. Points per serving 4, makes 6 servings 3. SUGAR-FREE CHOCOLATE FROSTING 1 envelope Dream Whip ½ tsp. vanilla extract ½ C. 2% milk 1 (2 oz.) box sugar-free chocolate pudding* Blend together skim milk, vanilla extract and Dream Whip (or sugar-free whipped topping mix). Beat until stiff. Add pudding mix and continue to beat until light and fluffy. Add more 2% milk if too thick. *Use any flavor pudding 4. Italian Sausage with Peppers POINTS: 9 Italian Sausage with Peppers Makes 4 Servings POINTS: 9 Ingredients 2 tsp olive oil 1 Bermuda onion, halved lengthwise and thinly sliced 1 red bell pepper, seeded and thinly sliced 1 yellow bell pepper, seeded and thinly sliced 1 green bell pepper, seeded and thinly sliced 1 fennel bulb, trimmed and thinly sliced 2 garlic cloves, thinly sliced 1 cup canned diced tomatoes Salt and freshly ground pepper to taste 1/2 pound cooked Italian pork sausage (hot, sweet, or a combination) 2 cups penne pasta 1/4 cup chopped basil 2 tbsp chopped flat-leaf parsley In a large non-stick skillet, heat the oil. Sauté the onion, bell peppers, and fennel until the vegetables turn golden, 8-10 minutes. Add the garlic and sauté 1-2 minutes longer. Stir in the tomato, salt, and pepper. Reduce the heat and simmer, stirring occasionally. Add the sausage; simmer covered, stirring occasionally, until the flavors are blended, about 20 minutes. If the sauce becomes too dry, add 1-2 tablespoons of water. Meanwhile, cook the penne according to directions; drain. Add the basil, parsley, and penne to the sausage mixture; toss to combine. 5. Vegetable Soup (0 WW Points) 4 servings about 1 cup each 2/3 cup sliced carrot 1/2 cup diced onion 3 cups broth (beef, chicken or vegetable) 1and 1/2 cups of diced green cabbage 1/2 cup green beans 1 Tbsp tomato paste 1/2 tsp dried basil 1/4 tsp dried oregano 1/4 tsp salt 1/2 cup diced zucchini In a lrage saucepan, sprayed with nonstick cooking spray, saute carrot, onion and garlic over low heat until softened, about 5 mnutes. Add broth, cabbage, green beans, tomato paste, basil, oregano and salt. Bring to a boil, lower heat and simmer, covered, about 15 minutes or until beans are tender. Stir in zucchini and heat 3-4 minutes. Serve hot. 6. BARBECUED CHICKEN BREAST (wwpoint 6) BARBECUED CHICKEN BREAST Makes 4 Servings Weight Watcher Points - 6 Points 4 chicken breasts, boneless and skinless MARINADE 4 tbsp. oil 1 tbsp. brown sugar 1 tsp. dried thyme or basil leaves Dash pepper 2 tbsp. lemon juice 2 cloves garlic, minced or pressed 3 whole cloves Wash chicken breasts, pat dry. Blend together oil, soy sauce, lemon juice and brown sugar. Place chicken in a single layer in a glass dish. Sprinkle with garlic, pepper, thyme or basil leaves and cloves. Pour marinade over chicken. Let stand in refrigerator for 4 hours, turning breasts over from time to time. Preheat barbecue grill. Place chicken breasts on grill, baste with marinade. Grill for about 5 minutes on one side, turn - grill another 5-9 minutes until chicken is fork tender and juices run clear when pierced with fork and chicken lightly brown. Don't overcook. Garnish with fresh thyme or basil leaves or parsley. 1 serving = 269 calories, 53.6 g protein, 9.5 g. fat, 1.2 g. carbohydrates, 335 mg sodium. 7. OVEN-FRIED CHICKEN Makes 4 servings Weight Watcher Points - 6 Points 2/3 c. packaged plain bread crumbs 1/2 tsp. celery salt 1/2 tsp. onion powder 1/2 tsp. paprika 1/2 tsp. dried thyme 4 chicken breasts, boneless and skinless 3 tbsp. plain low-fat yogurt A chicken that is moist inside, crisp outside and over 50% less fat, 20 percent less cholesterol and 100 fewer calories per serving than flour-dipped chicken fried in vegetable shortening. 1. Heat oven to 400 degrees F. Place a wire rack, large enough to hold the chicken, in a baking pan or dish. (Dish may be lined with foil for easy clean up.) Mix bread crumbs and seasonings on waxed paper. 2. Pull skin off chicken and cut off excess fat. 3. Use fingertips to coat chicken with yogurt. Press chicken in crumb mixture, then turn to coat completely. Place on rack, leaving spaces between pieces. 4. Bake 45 to 50 minutes until coating is lightly browned and juices run clear when meat is pierced with the tip of a knife. Makes 4 servings. Per serving: 280 calories, 38 g. protein., 14 g. carbohydrates., 10 g. fat, 110 mg. cholesterol., 415 mg. sodium. 8. Chicken Pot Pies (6 WW Points) Serving Size : 6 Cooking spray 1 cup carrots -- diced 1 cup mushrooms -- sliced 1/2 cup celery -- chopped 1/2 cup frozen peas -- (green), thawed 1/4 cup onion -- fresh minced 1 1/2 cups water 1 1/2 cans cream of chicken soup -- undiluted condensed reduced-fat reduced-sodium 1/2 teaspoon pepper 1/4 teaspoon dried thyme 3 cups cooked chicken -- breast, diced 1 cup self-rising flour 1 1/2 tablespoons margarine -- stick, chilled & cut into small pieces 1/4 cup skim milk Preheat oven to 425°. Coat a large nonstick skillet with cooking spray, and place over medium-high heat until hot. Add carrot, mushrooms, celery, green peas, and onion; sauté 5 minutes or until vegetables are tender. Combine water, soup, pepper, and thyme in a medium bowl; stir well. Stir in vegetables and chicken. Spoon chicken mixture evenly into 6 (8 ounce) individual round baking dishes coated with cooking spray. Place flour in a small bowl; cut in margarine with a pastry blender or 2 knives until mixture is crumbly. Sprinkle milk, 1 tablespoon at a time, over surface; toss with a fork until moist. Drop dough by level tablespoon onto chicken mixture. Bake at 425° for 15 minutes or until biscuit topping is golden. Yield 6 servings. Nutritional Calculation according to recipe book. Selection: 1 B, 2 P/M, 1 Total Fat, 40 C. Calories 281; Protein 24.7g, Fat 6.8g, Carbohydrates 28.5g, Fiber 1.7g, Cholesterol 61mg, Sodium 716mg, Calcium 109mg. 9. Mexican Pork Chops (6 WW Points) Four 4-ounce boneless pork loin chops 1 green bell pepper, seeded and chopped 1 onion, chopped One 14-1/2 ounce can stewed tomatoes 2 cups fresh or thawed frozen corn kernels 1/2 cup salsa 1-1/2 teaspoons dried oregano 1/2 teaspoon ground cumin Preheat the oven to 350 degrees. Spray a large nonstick skillet with nonstick cooking spray; heat. Add the pork and brown 2 minutes on each side; transfer to a 3-quart casserole. Spray the same skillet with more nonstick cooking spray. Add the pepper and onion; cook, stirring as needed, until softened, about 5 minutes. Add the tomatoes, corn, salsa, oregano and cumin; cook, stirring as needed, until heated through, about 2 minutes. Pour the corn mixture evenly over the pork. Bake, covered, until the pork is tender, about 45 minutes. Makes 4 servings: Per Serving: 286 Calories, 8g Total Fat, 2g Saturated Fat, 67mg Cholesterol, 230mg Sodium, 27g Total Carbohydrate, 6g Dietary Fibre, 28g Protein, 72mg Calcium. Serving Provides: 1 Bread, 1 Fruit/Vegetable, 3 Protein/Milks. 10. Wilted Spinach Salad (1 WW Point) Serves 4 12 Ozs Spinach -- small leaf 1/4 cup orange juice 3 tablespoons seasoned rice vinegar 1 tablespoon canola oil 1/2 teaspoon orange zest -- grated 3 dashes Worcestershire sauce 1 pinch pepper 1 tablespoon bacon bits -- real 1 orange -- peeled and sectioned Thoroughly rinse spinach in cold water; remove stems and place in large salad bowl. To prepare dressing, combine orange juice, vinegar, oil, zest, Worcestershire, salt and pepper. Heat dressing until it just starts to boil. Toss spinach with hot dressing and bacon bits. Garnish with orange sections. Per serving: 80 Calories (kcal); 4g Total Fat; (41% calories from fat); 3g Protein; 10g Carbohydrate; 0mg Cholesterol; 113mg Sodium Food Exchanges: 0 Grain(Starch) 11. Spicy Grilled Sirloin (4 WW Points) Serving Size : 6 1 1/2 pounds beef boneless top sirloin steak -- about 1 inch thick 1/4 cup soy sauce 2 tablespoons lemon juice 1 tablespoon vegetable oil 1 teaspoon ground cumin 1 teaspoon chili powder 1 clove garlic -- finely chopped Pierce beef with fork several times on both sides. Mix remaining ingredients in shallow nonmetal dish or heavy-duty resealable plastic bag. Add beef, turning to coat with marinade. Cover dish or seal bag and refrigerate, turning beef occasionally, at least 6 hours but no longer than 24 hours. Heat coals or gas grill. Remove beef from marinade; discard marinade. Cover and grill beef 4 to 6 inches from medium heat 15 to 18 minutes for medium doneness, turning once. Cut beef cross grain into 1/2-inch slices. Per serving: 188 Calories (kcal); 8g Total Fat; (39% calories from fat); 26g Protein; 2g Carbohydrate; 66mg Cholesterol; 755mg Sodium Food Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates 12. Spicy Citrus Chicken (3 WW Points) Serving Size : 6 6 skinless boneless chicken breast halves (about 1 1/2 pounds) 1/2 cup unsweetened grape juice OR 1/2 cup red wine 1 tablespoon grated orange peel 1/2 cup orange juice 1 tablespoon grated lemon peel 1/2 cup lemon juice 2 tablespoons chopped fresh cilantro 2 tablespoons chopped green onions 1 1/2 teaspoons chopped fresh oregano OR 1/2 teaspoon dried oregano leaves 1 teaspoon ground cumin 1/2 teaspoon salt 1/4 teaspoon crushed red pepper Orange slices -- if desired Place chicken in shallow glass or plastic dish. Mix remaining ingredients except orange slices; pour over chicken. Cover and refrigerate at least 3 hours but no longer than 24 hours. Heat oven to 375º. Spray rack in shallow roasting pan with nonstick cooking spray. Remove chicken from marinade; place on rack. Reserve marinade. Bake uncovered 35 to 45 minutes, brushing with marinade every 15 minutes, until l juice of chicken is no longer pink when centers of thickest pieces are cut. Discard any remaining marinade. Garnish with orange slices. Per serving: 161 Calories (kcal); 2g Total Fat; (9% calories from fat); 28g Protein; 8g Carbohydrate; 68mg Cholesterol; 257mg Sodium Food Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates 13. Fruit Smoothie (WW 5 Points) 2 navel oranges 1/2 cup yogurt 2 TBLS. protein powder 1 cup frozen strawberries peel and cut up oranges- place in blender on chop- add yogurt and protein powder- push mix button add strawberries one at a time- on blend Weight Watcher Points - 5 points for all of it 14. Apple Brown Betty (4 Pts) 10 slices raisin bread -- toasted and cubed 4 tablespoons diet margarine 6 tart apples -- peeled and sliced 3/4 cup apple juice 2 tablespoons lemon juice 1 teaspoon cinnamon 1/4 teaspoon nutmeg 1/4 cup firmly packed dark brown sugar Preheat oven to 376 degrees F. Spray an 8x8" baking dish with nonstick vegetable cooking spray. In medium bowl, combine bread and margarine; toss until well coated. Set aside. In another bowl, toss remaining. Stir to coat fruit. Spoon half of the apple mixture into baking dish and top with half of the bread cube mixture. Repeat layers and drizzle with remaining apple mixture liquid; cover with foil and bake for 30 minutes. Remove foil from baking dish. Raise heat to 400 degrees F and bake until golden, about 10 minutes. Cool for 15 minutes before serving. Serving (1 cup) provides: 1 fat, 1 1/2 fruit, 1 3/4 bread, 30 cal. Per serving: 271 cal, 7 g fat, 213 mg sod, 51 g fib 15. CREAM CHEESE FUDGE 16 oz. cream cheese, softened 2 (1 oz.) squares unsweetened chocolate 1/2 C. sugar substitute (Splenda) 1 tsp. vanilla extract 1/2 C. chopped pecans In a small mixing bowl, beat the cream cheese, chocolate, sweetener and vanilla extract until smooth. Stir in pecans. Pour into 8-inch square baking pan lined with foil. Cover and refrigerate overnight. Cut into 16 squares. Serve chilled. 16. Weight Watchers Pumpkin Cake Here's a good one that I have tried. Pumpkin Cake 1/12 =3 points 1 Angel Food cake mix 1 15 oz. can pumpkin 1 cup water 2 teaspoons spice (apple pie spice is what I used) Mix all ingredients and bake in oven at 350 for 30 minutes. 17. Weight Watcher Points for Girl Scout Cookies Aloha Chips, 3 cookies (170 cal/10 g fat/ Reduced Fat Lemon Pastry Cremes, 3 cookies (130 cal/4.5 g fat/0 g fiber/22 g carbs) 3 Upside-Down Frosted Oatmeal, 3 cookies (170 cal/7 g fat/1 g fiber/24 g carbs) 4 Animal Treasure Fudge Dipped Shortbread, 2 cookies (190 cal/9 g fat/0 g fiber/25 g carbs) 5 Caramel DeLites, 2 cookies (140 cal/7 g fat/1 g fiber/19 g carbs) 3.5 Thin Mints, 4 cookies (160 cal/9 g fat/1 g fiber/20 g carbs) 4 Trefoils Shortbread, 4 cookies (130 cal/6 g fat/1 g fiber/18 g carbs) 3 Peanut Butter Sandwich, 3 cookies (180 cal/8 g fat/1 g fiber/23 g carbs) 4.5 Tagalongs Peanut Butter Patties, 2 cookies (150 cal/8 g fat/1 g fiber/16 g carbs) 3.5 Lemon Drops, 3 cookies (160 cal/8 g fat/0 g fiber) 4 Samoas Coconut Carmel, 2 cookies (160 cal/9 g fat/2 g fiber) 4 Apple Cinnamon, 3 cookies (120 cal/5 g fat/ Striped Chocolate Chip and Pecan, 3 cookies (180 cal/10 g fat/ Do-si-dos Oatmeal Peanut Butter Cremes, 3 cookies (170 cal/8 g fat/1 g fiber) 4.5 18. Coney Island Burgers 1 pound lean ground beef 1/2 cup bottled barbecue sauce 1/4 cup pickle relish 1/4 cup onion (chopped) Combine ingredients and form into shape of hotdogs. Saute in skillet, turning until browned and cooked through. Place hot dogs in buns and serve with mustard. Calories 183 Fat 7g Fiber 5g Carbohydrate 12g Cholesterol 45mg Sodium 309mg Weight Watcher Points - 3 Points 19. Onion Rice 1 cup brown rice 1/4 cup fat free margarine 1 can onion soup plus 1 can water 1 can (4 ounces) mushrooms Lightly brown rice in margarine. Add soup, water and mushrooms. Cover and simmer for about 25 minutes or until liquid is gone. Fluff and serve. Makes 6 servings Calories 133 Fat 1g Fiber 1g Carbohydrate 28g Cholesterol 0mg Sodium 395mg Weight Watcher Points - 3 points 20. Pork Stir Fry 2 pounds Lean Pork Tenderloin (bite-sized pieces) 1 package (9 ounces) frozen carrots 3 cups broccoli florets 1/2 bell pepper, sliced into 1/4 inch strips 1/4 cup chopped onion 1/3 cups sweet and sour sauce Cook pork on medium heat in sprayed nonstick skillet, stirring constantly for 4 minutes. Add carrots, onion and cook and stir for 2 minutes. Add broccoli, green pepper and sauce. Cook, stirring constantly for 3-4 minutes utnil broccoli is crisp tender. Good served over white rice. Makes 4 servings Calories 182 Fat 4g Fiber 4g Carbohydrate 11g Cholesterol 45mg Sodium 217mg Weight Watcher Points - 3 Points Quote Link to comment
Lois Posted April 18, 2003 Share Posted April 18, 2003 I make the "0 Points soup" all the time but I dump a jar of spicy mexican salsa in the soup to give it an extra zing! It's delicious..... Quote Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.