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Healthy Weight Watchers Recipes

Weight Watchers Recipes:  Vegetables

Vegetable Ramekins
* Exported from MasterCook *

Serving Size : 2 Preparation Time :0:00
Categories : Side Dishes

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 Small Zucchini -- cut into 1/2" slices
1/4 Cup Green Pepper -- chopped
1/3 Cup Broccoli Florets
1 Medium Carrot -- julienned
1 Medium Potato -- peeled, cooked and cubed
2 Tablespoons Margarine -- reduced calorie
2 Tablespoons All-purpose Flour
3/4 Cup Milk, Skim
1/4 Teaspoon Garlic Salt
1/8 Teaspoon Pepper
1/4 Cup Cheddar Cheese, Lowfat -- shredded
1 Tablespoon Fresh Parsley -- minced
1 Tablespoon Walnuts -- chopped



In a saucepan over medium heat, cook zucchini, green pepper, broccoli and carrot in boiling water until crisp-tender; drain. Stir in the potato.

Spoon into two-greased ovenproof 10-oz custard cups or casseroles. In a saucepan, melt the butter; stir in flour, milk, garlic salt and pepper until smooth. Cook for 2-3 minutes, gradually adding the cheese in small amounts; cook and stir until cheese is melted. 

Pour over vegetables.  Sprinkle with with parsley and walnuts. Bake, uncovered, at 350° for 20-25 minutes or until sauce is bubbly.

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

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

Per Serving (excluding unknown items): 298 Calories; 15g Fat (44.4% calories from fat); 12g Protein; 31g Carbohydrate; 5g Dietary Fiber; 5mg Cholesterol; 547mg Sodium. 

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

Weight Watchers Points Per Serving: 6

 

Roasted Red Pepper Dip
* Exported from MasterCook *


Recipe By :
Serving Size : 16 Preparation Time :0:00
Categories : Appetizers & Beverages

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
10 1/2 Ounces Roasted Red Peppers -- 2 (5 1/2-ounce) bottles
1 Tablespoon Balsamic Vinegar
1/2 Teaspoon Salt
1/8 Teaspoon Ground Red Pepper
8 Ounces Light Cream Cheese -- 1 (8 ounce tub), softened
1 Clove Garlic

Pat roasted peppers dry with paper towels.

Place all ingredients in a food processor; process until smooth, scraping sides of bowl if necessary. Cover and chill 2 hours. Yield: 16 servings(serving size: 2 tablespoons).

Source:  "Weight Watchers Annual Recipes for Success 2002"

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

Per Serving (excluding unknown items): 38 Calories; 3g Fat (58.8% calories from fat); 2g Protein; 2g Carbohydrate; trace Dietary Fiber; 8mg Cholesterol; 147mg Sodium. 

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

Serving Ideas : Serve with crispy breadsticks and fresh vegetables.

EXCHANGE: 1/2 fat; PER SERVING: CAL 38 (59% from fat); PRO 1.6g: FAT2.3 g (sat 1.6g): CARB 2g; FIB 0.1g; CHOL 6.6mg; IRON 0.1 mg; SOD 168mg; CALC 20mg

Weight Watchers Points Per Serving: 1

 

Sweet Potatoes

1 very large or 2 medium sweet potatoes (1 1/2 pounds), cut in half, then lengthwise into 8 wedges
3/4 cup orange juice
1 tsp. extra-virgin olive oil
1/2 tsp. cinnamon
1/2 tsp. cumin
1 tsp. honey
1/4 cup dried cranberries or dried cherries (optional)


Toss potato wedges with orange juice, olive oil, cinnamon, cumin, honey and salt. Spread in a shallow baking dish and bake, covered, in a 400-degree oven until fork-tender but not mushy (about 45 minutes), basting once or twice during baking.

Uncover for the last 15 minutes and sprinkle with cranberries or cherries if desired. Serves 6.

Per serving: 104 calories, 1.5g protein, 1g fat (0.2g saturated), 23g carbohydrates, 2.3g fiber, 10mg sodium.

Weight Watchers Points Per Serving: 2

Source:  Yahoo groups

Health plus: Sweet potatoes are a rich source of the antioxidants beta and alpha carotene. Cinnamon and other spices raise insulin activity, needed to process sugar.


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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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