Overview
Weight Watchers is a weight-loss program where you track your intake of food using a system of points. The plan seems easy enough to follow, until a late night or busy week leaves little time to cook dinner. Plan to avoid these pitfalls. Keep some simple recipes on hand and your kitchen stocked with ingredients. A weekly menu of easy dinners will help to keep you on track — and out of the drive through.
Southwest Slow Cooker Chicken and Sweet Potato Soup
Prepare this meal in the morning and let it simmer in the crock pot all day. Return home to four servings of this hearty, 5-point soup ready to eat. Dice 3/4 lb. of boneless, skinless chicken breast, one small red onion and two medium sweet potatoes. Add to crock pot. Pour in one 29-oz. can of salsa-style diced tomatoes. Season with 1 tsp. dried oregano and ½ tsp. dried cumin. Set crock pot to low and let simmer for six hours. Add one package of frozen corn kernels, change crock pot setting to high and cook for an additional 30 minutes.
To create a less fiery version of this stew, use unseasoned crushed tomatoes. Replace the with ½ teaspoon ground black pepper. Exchange the chicken for boneless pork or turkey sausage to add variety to your menu.
To create a less fiery version of this stew, use unseasoned crushed tomatoes. Replace the with ½ teaspoon ground black pepper. Exchange the chicken for boneless pork or turkey sausage to add variety to your menu.
Chicken Biscuit Casserole
This low-fat version of chicken pot pie is simple to prepare, 4 points per serving and a smart choice when the menu calls for comfort food. Spray a 8-inch-square baking dish with cooking spray. Add 1 lb. of cooked, diced chicken, one can cream of mushroom or cream of chicken soup and 2 cups of frozen, mixed vegetables. In a separate bowl, mix 1 cup of reduced-fat baking mix, ½ cup of fat-free milk and ¼ cup egg substitute. Pour the baking mixture over the chicken mixture. Bake in a preheated 400 degree F oven for approximately 30 minutes, until biscuit layer begins to brown. Divide into six servings.
Vegetarian Chili
Vegetarian chili is a simple, one-pot meal that is hearty, satisfying, low in fat and nutritious. Each serving has 6 points. Heat 1 tsp. canola oil in a large dutch oven or heavy bottom pot. Add one minced garlic clove and ¼ cup minced onion. Stir and heat for about two minutes. Pour in one 14 ½ oz. can of stewed tomatoes and one 15 oz. can of tomato sauce. Rinse and drain one 15 oz. can of kidney beans and one 15 oz. can of corn. Add both to the pot. Season the mixture with 1 tbsp. of chili powder, ½ tsp. of dried oregano, ½ tsp. of crushed red pepper and ¼ tsp. of black pepper. Heat on high until the chili comes to a boil. Stir frequently to avoid burning at bottom of pot. Continue to cook and stir until chili becomes thick, approximately five minutes. Spoon four, 1 1/4 cup servings and top each with 1 tbsp. shredded cheddar cheese.
Cobb Salad
This meal involves no cooking, which makes it a good option for those nights when time is limited. Prepare this recipe to create four servings at 6 points each.
Set out four salad bowls. Place 2 cups of chopped romaine lettuce in each. Take 1/3 lb. of deli turkey and ¼ lb. of low-fat Swiss cheese and cut into strips. Dice one large tomato and two hard boiled eggs. Crumble four strips of cooked bacon. Evenly divide all ingredients among bowls. Pour 1 ½ tbsp. of light blue cheese dressing over each salad and serve.
Set out four salad bowls. Place 2 cups of chopped romaine lettuce in each. Take 1/3 lb. of deli turkey and ¼ lb. of low-fat Swiss cheese and cut into strips. Dice one large tomato and two hard boiled eggs. Crumble four strips of cooked bacon. Evenly divide all ingredients among bowls. Pour 1 ½ tbsp. of light blue cheese dressing over each salad and serve.
No comments:
Post a Comment