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Healthy Weight Watchers Recipes

Weight Watchers Recipes:  Protein

Fish in Foil
* Exported from MasterCook *

Recipe By :
Serving Size : 3 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
18 ounces Halibut Steak -- 6 ounces each steak
12 medium Mushrooms
6 Cherry Tomatoes -- halved
6 Lemon Slices
3/4 medium Green Pepper -- sliced
3/4 cup Mountain Dew
Crushed Pepper

Place fish in the center of a 20-in. x 14-in. piece of heavy-duty foil.  Place mushrooms, tomatoes, lemon and green pepper around fish. Fold edges of foil up; pour soda over fish. Fold foil to seal tightly. Bake at 375° for 20 to 25 minutes or until fish flakes easily with a fork. Open foil carefully to allow steam to escape. Sprinkle with pepper.

Source:
"Taste of Home's Cooking For One or Two, Volume 3, 2001"

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 223 Calories; 4g Fat (17.6% calories from fat); 38g Protein; 8g Carbohydrate; 2g Dietary Fiber; 54mg Cholesterol; 99mg Sodium. 

Exchanges: 5 Lean Meat; 1 1/2 Vegetable; 0 Fruit.

Weight Watchers Points Per Serving: 4

 

Balsamic Chicken with Mushrooms
* Exported from MasterCook *

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Main Dishes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 tsp vegetable oil
3 Tbsp balsamic vinegar
2 tsp Dijon mustard
1 large Garlic Cloves -- crushed
12 Ounces Chicken Breasts Without Skin
2 cup Mushrooms -- small, halved
1/3 cup chicken broth
1/4 tsp dried thyme -- crumbled



In a nonstick skillet, heat 1 teaspoon of oil.

In a medium bowl, mix 2 tablespoons of vinegar, the mustard and garlic.  Add chicken and turn to coat.

Transfer chicken and marinade to skillet. Sauté chicken until cooked through, about 3 minutes on each side. Transfer chicken to a platter and keep warm.

Heat remaining teaspoon of oil in skillet. Sauté mushrooms for 1 minute.  Add broth, thyme and remaining tablespoon of vinegar. Cook, stirring occasionally, until mushrooms are deep brown, about 2 minutes longer.

Serve chicken topped with mushrooms.

Source: "Weight Watchers"

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 112 Calories; 3g Fat (28.2% calories from fat); 17g Protein; 3g Carbohydrate; 1g Dietary Fiber; 39mg Cholesterol; 141mg Sodium. 

Exchanges: 0 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

Weight Watchers Points Per Serving: 4

 

Chicken Burgers w/Fresh Fruit Salsa

1/3 cup purchased sweet-and-sour sauce
1 clove garlic, minced
2 teaspoons snipped fresh cilantro or parsley
1/8 to 1/4 teaspoon crushed red pepper
2 medium peaches, peeled, pitted, and chopped (about 1-1/2 cups)
1 pear, cored and chopped (about 1 cup)
1 pound ground raw chicken
1/2 cup finely chopped onion
2 teaspoons dried basil, crushed
1/2 teaspoon seasoned salt
1/4 teaspoon black pepper
1/4 teaspoon bottled hot pepper sauce
1 tablespoon finely chopped onion
1 teaspoon lemon juice

1. For salsa, in a medium bowl combine sweet-and-sour sauce, garlic, cilantro or parsley, lemon juice, and crushed red pepper. Stir in peaches, pear, and the 1 tablespoon chopped onion. Cover and chill up to 4 hours.

2. In another medium bowl combine the chicken, remaining 1/2 cup onion, basil, seasoned salt, black pepper, and hot pepper sauce; mix well. Shape into four 3/4-inch-thick patties. Grill meat on the grill rack directly over medium-hot coals for 14 to 18 minutes or until an instant-read thermometer inserted in side of patty registers 165 degrees F, turning once. (Or, grill, covered, indirectly with medium heat for 20 to 25 minutes.) 

Serve burgers with salsa. Makes 4 servings.

Nutritional facts per serving:
calories: 209 , total fat: 6 g , saturated fat: 2 g , cholesterol:
54 mg , sodium: 282 mg , carbohydrate: 21 g , fiber: 2 g ,
protein: 17 g , vitamin A: 5 % , vitamin C: 14 % , iron: 9 %

Source: Better Homes & Gardens

Weight Watchers Points Per Serving: 4

 

Turkey Lo Mein
* Exported from MasterCook *


Serving Size : 4 
Categories : Poultry

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 Ounces Linguine -- uncooked
Cooking Spray
2 1/2 Teaspoons Dark Sesame Oil
1 Pound Turkey Cutlets -- cut into strips
2 Cups Snow Peas -- trimmed
1 Cup Red Bell Pepper -- cut into strips
1 Cup Broccoli Florets
1/2 Cup Shredded Carrot
2 Tablespoons Green Onions -- chopped
1 Teaspoon Fresh Ginger -- minced, peeled
1/8 Teaspoon Crushed Red Pepper
2 Cloves Garlic -- crushed
3 Tablespoons Low Sodium Soy Sauce



Cook pasta according to package directions, omitting salt and fat. Drain.

Coat a large nonstick skillet with cooking spray; add 1 teaspoon oil. Place over high heat. Add turkey, and stir-fry 5 minutes or until done. Add snow peas and next 7 ingredients; stir-fry 4 minutes. Add pasta and soy sauce; cook 2 minutes. 

Remove from heat; add remaining 1 1/2 teaspoons oil, and toss well to coat. Yield: 4 servings (serving size: 2 cups).

Source:
"Weight Watchers Annual Recipes for Success 2002"

Yield: "2 Cups"

- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 229 Calories; 4g Fat (14.6% calories from fat); 8g Protein; 41g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 466mg Sodium. Exchanges: 2 Grain(Starch); 1 1/2 Vegetable; 1/2 Fat.

Weight Watchers Points Per Serving: 8

One pound of boned, skinned chicken breast halves may be substituted for the turkey.

 


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TODAY'S FEATURE ARTICLE

 
Why do people experience incredible weight loss on a juice fast?

Before that question can be answered, we have to understand what ‘juice fasting’ is about.

Juice fasting is about abstaining from solid food, for a period of time, while supplying your body with the most nutritious drinks on this planet. By providing essential vitamins and minerals, the juice can actually jump-start the body’s fat-burning mechanisms. One glass of freshly-made fruit or vegetable juice provides you with the equivalent vitamins, minerals, enzymes, amino acids and chlorophyll you would get by eating several pounds of raw fruits and vegetables.

Most of us have heard how thousands are losing up to 10 pounds in 2 days on the best-selling Hollywood 48-Hour Miracle Diet in which you simply juice fast on bottled (dead) juice for 2 days. Well, juice fasting is a healthier version of the Hollywood Diet because you can fast longer than 2 days while supplying your body with live enzymes and nutrient-rich fresh fruit and vegetable juices.

Dr. Shelton, a great advocate of fasting, wrote "The weight lost by overweight patients in the early days of a fast is astounding. I have seen losses of five and six pounds a day for the first few days. A woman who fasted in the Health School in January and February of 1950 lost twenty-five pounds in the first two weeks.

Read the rest of the article here!


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