CHICKEN SALAD
In: recipes
7 Sep 2010Remove skin from poultry before cooking to lower fat content.
Ingredients:
3 1/4 C chicken, cooked, cubed, skinless
1/4 C celery, chopped
1 Tbsp lemon juice
1/2 tsp onion powder
1/8 tsp salt*
3 Tbsp mayonnaise, low fat
*Reduce sodium by removing the 1/8 tsp of added salt. New sodium content for each serving is 127 mg.
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- Tags: CHICKEN SALAD
MEDITERRANEAN BAKED FISH
In: recipes
7 Sep 2010Bake or broil fish.
Ingredients:
2 tsp olive oil
1 large onion, sliced
1 can (16 oz) whole tomatoes, drained (reserve juice) and coarsely chopped
1 bay leaf
1 clove garlic, minced
1 C dry white wine
1/2 C reserved tomato juice, from canned tomatoes
1/4 C lemon juice
1/4 C orange juice
1 Tbsp fresh grated orange peel
1 tsp fennel seeds, crushed
1/2 tsp dried oregano, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried basil, crushed to taste black pepper
1 lb fish fillets (sole, flounder, or sea perch)
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Weight Watchers: Avocado and Lemon Chilled Soup
In: 2 points|between 1-100 calories|soup recipes|vegetable recipes|weight-watchers-recipes
7 Sep 2010Avocado and Lemon Chilled Soup
Serves: 4
Preparation time: 5 minutes + 30 minutes refrigeration
Calories/serving: 175
* 1 large ripe avocado
* 750 ml cold chicken stok
* 60 ml lemon juice
* 1 teaspoon grated lemon zest
* 250g low-fat natural yoghurt
* 1 small handful mint, plus extra mint leaves, to serve
1. Place the avocado flesh into a food processor or blender with the remaining
ingredients and process until smooth.
2. Cover and refrigerate for 30 minutes, or place in the freezer for 15 minutes to chill.
Serve garnished with mint.
Tips
If you want a vegetarian meal use vegetable stock in place of the chicken stock.
Weight Watchers: Mushroom Soup
In: 3 points|Uncategorized|between 100-200 calories|soup recipes|vegetarian recipes|weight-watchers-recipes
7 Sep 2010Mushroom Soup
Serves: 4
Prepartion time: 10 minutes
Cooking time: 20 minutes
Calories/serving 125 
A good source of vitamins B2 and B3.
* 2 teaspoons olive oil
* 1 red onion, chopped
* 2 garlic cloves, crushed
* 2 teaspoons dijon mustard
* 1 teaspoon dried tarragon
* 600g flat or field mushrooms, roughly chopped
* 750ml vegetable or chicken stock
* 125 ml red wine
* 2 tablespoons natural yoghurt
* 1 tablespoon snipped chives
1. Heat the oil in a saucepan over low heat, add onion and garlic and cook for 3-4 minutes,
allowing the onion to browen slightly.
2. Add the mustard, tarrgon and mushroom and cook for a further 2-3 minutes, stirring gently.
3. Add the stock and wine, bring to the boil, then cover and simmer for 10 minutes. Leave the soup to cool a little, the puree in a food processor or blender.
Serve topped with yoghurt and sprinkled with chives.
Tips
Try to find field mushrooms for this soup because they have a strong flevor. You can add finnley chopped parsley for a better flavor.
Carrot and Orange Soup
In: 1 points|soup recipes|vegetable recipes|vegetarian recipes|weight-watchers-recipes
7 Sep 2010Carrot and Orange Soup
Serves: 4
Prepaation time: 10 minutes
Cooking time: 20 minutes
Calories/serving: 140
Agood source of vitamins A, B1, B2, B3, C,
potassium, magnesium, calcium and iron.
* 750g carrots, sliced
* 1 large potato, peeled and sliced
* 500 ml vegetable stok
* 1 teaspoon chopped fresh ginger
* 250 ml orange juice
* 125g natural yoghurt
* 1 handful coriander ( ciantro ) leaves
1. Place the carrots, potatos, stock and ginger into a saucepan, bring to the boil,
then cover and simmer for 15-20 minutes, or until the vegetables are tender.
Leave the soup to cool a little, then puree in a food procesor or a blender until smooth,
adding the orange juice as you puree.
2. Reheat the soup. Sprinkle with freshly ground bleck pepper if desired, and top with
a dollop of yoghurt. Sprinkle with coriander.
Hummus Recipe – 3 Points
In: 4 points|between 200-300 calories|main courses recipes|points|weight-watchers-recipes
7 Sep 2010Serves: 4
Preparation time: 10 minutes
Cooking time: 1 hour + 1 hour standing
Calories/serving: 245, 13g protein, 9.5g fat, 28f carbohydrate,
10g dietery fiber, 30mg sodium, 1030kJ
A good source of vitamins A, B1, B2, B3, E, potasium, magnesium, calcium, iron and zinc
* 220g dried chickpeas
* 2 garlic cloes, peeled
* 2 tablespoons tahini
* 60 ml lemon juice
1. Place the chickpeans and 1 litre water in a large saucepan, bring to the boil, then cover and cook for 1 minute.Turn off the heat and
leave to stand for 1 hour.
2. Drain the chickpeas and cover with fresh water. Bring to the boil, cover and simmer gently for 1 hour. Do not discard the cooking liquid.
3. In a food processor or a blender, process the chickpeas with the gerlic, tahini and lemon juice, adding enough of the chickpea cooking liquid to make a thick paste.
Tips
Use hummus as a spread, dip or serve with labouleh salad.
Tzatziki Recipe – 1 point
In: 1 points|accompaniment recipes|between 1-100 calories|dressing recipe|tzatziki recipes|weight-watchers-recipes
7 Sep 2010
Serves: 4
Preparation time: 10 minutes
Coking time: nil
Calories/serving 35, 3.5g protein, 4.5 carbohydrete, 1g dietary fibre, 50mg sodium, 155kJ.
A source fo vitamin C and calcium.
* 3 Lebanese (short) cucumbers
* 1 garlic clove, crushed
* 200g low-fat natural yoghurt
* 1 large handful mint, finley chopped
1. Grate the cucumber and souceze as much liqued as posible.
2. Combine the cucumber with the remaining ingrdients.
3. Serve as a dip or a delicios topping for papatos, or as an accompaniament to grill lamb.
Tomato Soup Recipe – 1 Points
In: 1 points|between 1-100 calories|soup recipes|vegetable recipes|vegetarian recipes
7 Sep 2010Serves:4
Preparation time: 15 minutes
Cooking time: 15 minutes
Calories/serving 80, 4 g protein, 3 g fat, 10 g carbohydrete, 4 g dietary fibre, 75 mg sodium, 345 kJ
A good source of vitamins A, B1, B3, C, E, potasium and iron.
* 2 teaspoons olive oil
* 1 onion, diced
* 1 garlic clove, crushed
* 1 teaspoon sugar
* 1kg ripe tomatoes, rougly chopped
* 1 tablespoon tomato pasta (concentrated puree ), no added salt
* 750ml vegetavle or chicken stok
* 1 bunch of fresh herbs (tie together stalks of parsley, thyme, mint and rosemary)
1. Heat the oil in a large saucepan, add the onion and garlic, then cover and cook over low heat for 3-4 minutes, stirring ocasionally.
2. Ad the sugar, tomatoes and tomato paste and cook for furder 2-3 minutes. Add the stock and herbs, bring to the boil, then cover and simmer for 5 minutes (do not over cook). Remove and dscard the herbs.
3. Leave the soup to cool a little, then puree. Push the puree through a sieve to remove any pices of tomato skin. Season with freshly ground pepper.
Tips:
You can dress the soup with 1 teaspoon low-fat natural yoghurt.
Fresh Tuna and Avocado Salad Recipe – 5 points
In: 5 points|between 200-300 calories|fish recipes|main courses recipes|weight-watchers-recipes
7 Sep 2010Fibre: 2.1 g
Protein: 34.6 g
Fat: 12.3 g
Calories/serving: 269
WW Points: 5
- 675 g fresh tuna steaks butter, for basting
- 1 large avocado, stoned, peeled and cubed
- 2 celery sticks, chopped
- 6 radishes, sliced
- 1 tablespoon fresh lemon juice
- 1 tablespoon tarragon vinegar
- ½ small onion, peeled and chopped
- ¼ teaspoon cayenne pepper
- salt to taste
- 1 recipe Lime Dill Dressing
- Heat
the grill to its highest temperature. Grill the tuna steaks for 5
minutes on each side. If necessary, baste with butter during cooking to
prevent the tuna drying out. - Toss
all the ingredients, except for the tuna, în a medium bowl umil well
combined, then drizzle with the Lime Dill Dressing. Divide between 6
plates. - Slice the fish into strips and place across the top of each plate of salad.
Potato Salad Recipe – 4 points
In: 4 points|between 100-200 calories|main courses recipes|points|salad-recipes|weight-watchers-recipes
7 Sep 2010Potato Salad Recipe
Serves: 8
Fibre: 0.9g
Protein: 3g
Fat: 19g
Calories/serving: 202
WW Points: 4
- 1 medium swede, peeled
- 1 teaspoon granular sugar
- 1 tablespoon fresh lemon juice
- 60g spring onions, finely chopped
- 1 medium dill pickle, chopped
- 120g celery with leaves, finely chopped
- 1 ½ teaspoons salt dash paprika
- 180g mayonnaise
- 4 hard-boiled eggs, chopped
- Cut the swede into four pieces.
- Drop into a saucepan of boiling water and boiling until tender, which should take about 30 minutes. Drain well and cool.
- After the swede has cooled, finely chop it and place in a salad bowl.
- Sprinkle with the sugar substitute, if using, and the lemon juice.
- Add trie spring onions, pickle, celery, salt, paprika and mayonnaise.
- Toss weil, then fold in the eggs.
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