Weight Watchers Recipes
Main Dishes, Soups, Sandwiches, sides and salads
Main Dishes
Soups and Sandwiches
Side Dishes and Salads
Main Dishes
I think I got this recipe from a Weight Watchers magazine about 10
years ago. Its VERY good.
Servings 4 | Points 7
- 12 oz dry navy beans
- 1/4 cup molasses
- 1 tsp Dijon mustard
- 1/2 tsp table salt
- 1/4 tsp black pepper
- 2 medium turkey and chicken franks
- 1 cup chopped onion
In Dutch oven, combine beans and cold water to cover; bring to a boil over high
heat. Let stand, covered, 1 hour. Drain beans and return to Dutch oven; add 4
cups cold water. Cover and bring to a simmer over medium heat. Cook about 30
minutes. Preheat oven to 350. In medium bowl, whisk together molasses, mustard
and pepper. Stir into beans. Add the franks and onions. Cover Dutch oven and
bake 1 1/2 hours, or until beans are tender, stirring occasionally. Add more
water if necessary.
Eggplant Parmesan
serving 1 | points 4
- 1 eggplant
- 1 red pepper
- 1 red onion
- 1/2 cup spaghetti sauce
- 1/4 cup grated low fat cheese (your favorite type)
Cut peel off eggplant and slice thin. Slice pepper and onion. Broil all with
cooking spray. When they are soft, layer the half the eggplant, pepper, onion,
cheese and sauce. Repeat with remaining half of ingredients. Sprinkle with
dash of parmesan cheese if desired. Bake at 350 degrees until cheese is melted.
Serve is salad if desired.
servings 6 | points 5
- 1 7-ounce can whole green chilies split
- 4 ounces low-fat Jack cheese -- grated
- 6 Eggs
- 1 10-ounce can whole kernel corn
- 3/4 cup skim milk
- 1 tablespoon flour
- 1 teaspoon baking powder
- 1/2 teaspoon garlic salt
- 4 ounces low-fat Cheddar cheese -- grated
Preheat oven to 350ºF. In a greased 7 × 11 baking dish, layer split chilies
and Jack cheese.
Combine eggs, corn, milk, flour, baking powder and garlic salt; mix well. Pour
over chilies, top with Cheddar cheese.
Bake at 350ºF for 30 minutes until puffed and browned.
servings 4 | points 5
- 1 cup evaporated skim milk
- 4 egg whites or egg substitute
- 1/3 cup flour
- 3 4oz cans whole green chilies
- 1/2 lb nonfat jack cheese, grated
- 1/2 lb nonfat cheddar cheese, grated
- 1 cup salsa
Preheat oven to 350 degrees. Spray 1 1/2 quart casserole dish with non-stick
spray. Place milk, eggs and flour in blender. Mix until smooth. Drain and split chilies.
Place 1/3 of them on bottom of baking sheet. Scatter 1/3 of cheese over the chilies.
Pour 1/3 milk mixture over all, and layer again twice. Spread salsa over the
top. Bake for 1 hr. 15 minutes, or until set in the middle.
(sesame chicken is one of my favorite Chinese food dishes. I was so
happy to see this on the Weight Watchers Online website)
4 servings | 5 points each
- 2 tbsp sesame seeds, raw
- 1 tbsp water
- 1 tbsp low-sodium soy sauce
- 1 tbsp maple syrup
- 1 tbsp dry sherry
- 1 tsp ginger, fresh, minced
- 1/2 tsp five-spice powder
- 2 tbsp all-purpose flour
- 1/2 tsp table salt
- 1/4 tsp black pepper
- 1 lb boneless, skinless chicken breast, cut into 2-inch pieces
- 2 tsp peanut oil
Place a large nonstick skillet over medium-high heat. Add sesame seeds and cook
until lightly toasted, shaking the pan frequently, about 2 to 3 minutes;
transfer seeds to a shallow dish and set aside.
Whisk water, soy sauce, maple syrup, sherry, ginger and five-spice powder
together in a small bowl; set aside.
Combine flour, salt and pepper in a shallow dish; add chicken and turn to coat.
Shake chicken pieces to remove excess flour
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and sauté
until browned on all sides, about 5 minutes. Add soy sauce mixture to chicken
and cook until sauce thickens and is almost evaporated, about 2 to 3 minutes
more
Dip chicken pieces in toasted sesame seeds and serve, drizzled with any
additional soy sauce mixture. Yields about 4 strips per serving.
6 servings | 5 Pts each
- 8 ounces ziti pasta -- uncooked
- 8 ounces tomato sauce
- 10 ounces your favorite salsa
- 3/4 cup fat-free ricotta cheese
- 1 cup fat-free mozzarella cheese
- 11 ounces canned corn -- drained
- 4 ounces green chili peppers -- drained, chopped
- 1 cup black beans, well drained
- 1 teaspoon dried oregano
- 1/8 teaspoon pepper
- 2 tablespoons fat-free parmesan cheese -- grated
Cook pasta according to package directions, using the shorter amount of
cooking time
given. Drain.
Preheat oven to 375ºF.
Lightly oil an 8-inch square baking pan or spray with nonstick cooking spray.
Combine tomato sauce and salsa in a small bowl.
In a large bowl, combine the ricotta cheese with half of the mozzarella
cheese.
Stir in half the sauce, along with the corn, chilies, oregano, and pepper.
Add the cooked ziti and mix well.
Spoon into prepared casserole. Spread remaining sauce over top of casserole,
then
sprinkle with remaining mozzarella cheese and then Parmesan cheese.
Cover and bake 20 minutes.
Uncover and continue to bake 15 more minute 's
4 servings | 7 pts each
- 1 package Stove Top Stuffing (dry)
- 1 little package of spices/herbs that may still come with your stuffing
mix
- 1 can 98% FF cream of mushroom
- 1/2 cup water
- 4 boneless skinless chicken breasts
Mix first three ingredients together in the crock pot place defrosted
chicken on top and cook on low for 7 hours.
Serves 8 | 6 points Per Serving
- 2 lbs lean round steak, trim all fat
- 2 green peppers, sliced thin
- 2 tbsp. dried onions, 1 used two large fresh onions
- 1 cup beef broth
- 2 tbsp. low sodium soy sauce
- 1 tsp. Worcestershire sauce
- 1/2 tsp. ground ginger ( I forgot to add it)
- 1 clove garlic, minced ( I used 4 cloves)
Cut the steak into serving size pieces. Put the vegetables in the bottom of
the crockpot, then put the steak in a single layer on top of the vegetables.
Pour the rest of the ingredients. over the top. Cover and cook on low 8-10 hours
or high for about 4 hours. I found that I needed to add more water because it
was so salty. Then when it was almost done I thickened it with a little flour.
Soups and Sandwiches
Serves 3 | 5 points Per Serving
- 1 avocado, diced
- 6 6-inch flour tortillas
- 6 ounces low fat mozzarella cheese, grated
- 1/2 cup diced green bell peppers
- 1/2 cup diced red bell peppers
- 1/2 cup chopped tomatoes
- 1/2 cup chopped fresh basil
- 1 Avocado, sliced
Cook flour tortillas in nonstick pan until crispy. Remove and
top each one with equal portions of grated cheese, green and red bell peppers,
tomato and fresh basil. Place tortillas on a cookie sheet in a preheated 300
degree F. oven for approximately 10 minutes or until cheese is melted and
bubbly. Cut quesadilla into 4 slices and top each with a slice of avocado.
4 servings | 8 points each
- 1 eggplant
- 1 each medium red and green bell pepper, julienne sliced
- 12 mushrooms, sliced
- 1 small red onion, very thinly sliced
- ½ cup red or white wine
- 4 tablespoons balsamic vinegar
- 2 cloves garlic, minced
- 2 teaspoons oregano
- 2 teaspoons basil
- 3 tablespoons nonfat mayo
- 1 tablespoon mustard (your favorite type)
- 1/4 teaspoon black pepper
- 1 tablespoon chopped basil
- 1/2 teaspoon chopped garlic
- 4 tablespoons grated nonfat mozzarella cheese
- 1 French baguette roll (thin French bread loaf), about 14 inches long
Slice eggplant and soak in salted water for 30 minutes, then drain. Meanwhile,
preheat oven to 400°.
Arrange eggplant, sliced onions, pepper, and mushrooms in baking pan. Pour
wine and balsamic vinegar over vegetables, add minced garlic, oregano and basil
and stir. Roast at 400° about 10 minutes, or until soft. When done, remove and
cool.
While veggies are roasting, put mayo in a small bowl. Stir in the mustard,
pepper, basil and garlic. Set aside
Trim ends from bread; discard. Cut loaf lengthwise in half. Remove soft insides
of loaf.
Brush half mayo mix on each bread loaf section. Arrange cooled roasted veggies
on bottom half of loaf. Sprinkle with mozzarella cheese. Replace bread top.
Cut loaf crosswise into 4 even pieces.
1 serving | 8 points
- 1 large egg
- 1/4 cup fat-free (skim) milk
- 1 tsp grated Parmesan cheese
- 1/8 tsp black pepper
- 1 oz low-fat Swiss cheese
- 2 slices reduced-calorie white bread
- 1 tsp reduced-calorie margarine
- 1 slice Canadian-style bacon
In shallow bowl combine egg, milk, parmesan cheese, and pepper. Set aside. Place
Canadian bacon and Swiss cheese on one slice bread. Top with remaining slice of
bread. Dip sandwich into egg mixture, turning several times until as much liquid
as possible has been absorbed. In small nonstick skillet heat margarine until
bubbly and hot; add sandwich, pouring any remaining egg mixture over bread. Cook
over low heat turning once, until brown and crisp on both sides. Serve
immediately.
2 Servings | 5 points each
- 1 teaspoon olive oil
- 6 cups mushrooms, sliced
- 1 1/2 teaspoons Worcestershire sauce
- 4 slices Italian bread, cut diagonally 1" thick & lightly toasted
- 1/2 cup red bell peppers, roasted, cut in strips
- 1 ounce part-skim mozzarella cheese, sliced thin
Coat a large nonstick skillet lightly with cooking oil, and place over
medium-high heat until hot. Add mushrooms; sauté 4 minutes or until lightly
browned. Remove from heat; stir in Worcestershire sauce. Spoon about 1/3
cup mushroom mixture onto each bread slice; top each with one-fourth of bell
pepper strips and 1 cheese slice. Place sandwiches on a baking sheet, and broil
for 2 minutes or until cheese melts.
8 servings | 2 points each
- 1 c. onion, chopped
- 2 cloves garlic, chopped
- 3 green onions, chopped
- 1 skinless boneless chicken breast chopped
- 2 (12 oz.) cans of diced tomatoes
- 4 c. low fat chicken broth
- 1/3 c. salsa
- 1/2 red pepper, chopped
- 1/2 green pepper, chopped
- 3-4 celery stalks, chopped
- 1/3 c. FRESH cilantro
- 1/2 tsp. cumin
- 1/2 tsp. chili powder
- 1/2 tsp. basil
- 4 Tbs. fat free sour cream
- 4 Tbs. flour to thicken
Simmer onions, garlic & green onions in a pan until tender
Put all ingredients in a pot, simmer until all veggies are tender.
Roll Ups
- 4 green onions, thinly sliced
- 2 (8 ounce) bricks low-fat or fat free cream cheese, softened
- 16 ounces your favorite chunky salsa very well drained
- 1/4 cup cilantro, chopped
- 8 large reduce fat or fat free flour tortillas
Mix everything together and spread onto tortillas. Gently roll in tubular
shape. Cover and refrigerate at least 24 hours. Slice into 1/2-inch thick
pieces. Serve and enjoy.
1 servings | 8 points each
My own invention
- 2 slices health nut bread, or other whole grain, coarse bread
- 2 tablespoons cream cheese
- 2 tablespoons avocado dip (or 2 slices fresh avocado)
- ½ cup spicy sprouts (if you can’t find those, any sprouts will do)
- 2 slices red sweet onion
- 2 leaves iceberg lettuce
- 4 slices cucumber
- 2 slices tomato
Spread 1-tablespoon cream cheese to one side of each piece of bread, top
with 1 tablespoon avocado dip, or sliced avocado. Add the sprouts, onion,
lettuce, cucumber and tomato. Put the other piece of bread on top and enjoy.
Side Dishes and Salads
4 servings | 1 point
- 3 cups sliced carrots Or baby carrots
- 1 tablespoon honey
- 1 tablespoon low cal margarine
- 2 Tablespoons orange juice
Steam carrots until tender. Add the remaining ingredients and cook until heated
through. Serve hot.
4 servings | 3 points
- 1 1/4 lbs. baking potatoes, peeled and cut into 1/2" strips
- 3/4 tsp salt
- 1/2 tsp sugar
- 4 tsp oil
- 1 tsp paprika
Preheat oven to 450 degrees. Spray a nonstick baking sheet with nonstick
cooking spray. In a large bowl, combine the potatoes, 1/4 tsp of the salt,
and the sugar with cold water to cover. Soak 15 minutes; drain and blot
dry. In another large bowl, toss the potatoes with the oil and
paprika. place in a single layer on the baking sheet. Bake, turning
the potatoes over as they brown, until cooked through and crisp, about 45
minutes. Sprinkle with the remaining 1/2 tsp salt.
8 servings | 2 points each
- 2 pounds medium-sized red potatoes -- unpeeled
- 1/3 cup thinly sliced celery
- 1/3 cup finely chopped onion
- 1/3 cup grated carrot
- 1/3 cup finally chopped green or red bell pepper (use both if you like
more color)
- 1/3 cup reduced-fat mayonnaise
- 1/3 cup nonfat sour cream
- 2 tablespoons sweet pickle relish
- 2 tablespoons spicy mustard
- 1/4 teaspoon ground black pepper
- Paprika (optional)
Clean the potatoes well. Cut into 1/4 in chunks. Boil until tender about
10 minutes. or until tender. Rinse with cool water and drain. Place the potatoes
in a large bowl. Add the celery, onion, carrot, and green pepper. Toss gently to
mix. Combine remaining ingredients in a small bowl, and stir to mix well. Add
the dressing to the potato mixture, and toss gently to mix. Cover the salad and
chill for at least 2 hours before serving. Sprinkle with paprika if desired.
4 servings | 2 points each
- 1 lb potatoes
- 2 tsp vegetable oil
- 1/4 tsp onion powder
- 1/4 tsp garlic powder
- 1/4 tsp black pepper
- 1/4 tsp ground red pepper
Preheat oven to 450. Cut potatoes into thin wedges. Spray nonstick baking sheet
with nonstick cooking spray. Arrange potatoes on sheet and drizzle with oil.
Turn potatoes, coating well with oil. Bake for 10 minutes. Turn potatoes over
and bake until edges are lightly browned, about 10 minutes longer. Transfer
potatoes to mixing bowl. Sprinkle with Spices. Mix well and serve.
2 servings | 8 points each
- 6 ozs. cooked boneless chicken breast
- 3 tbsp. chopped celery
- 1 tbsp. finely chopped onion
- 2 tbsp. low fat or fat free Mayonnaise
- 1 tbsp. Mustard
- 1/8 tsp. Black Pepper
Measure all ingredients, chop and mix. Serve with low fat crackers if
desired, but remember to count those points.
4 servings | 2 points
- 4 tomatoes, peel, seed & coarsely chopped
- 4 slices cooked bacon, well drained and crumbled
- 3 cups iceberg lettuce, chopped. (I like the prepackaged stuff)
- 1/2 cup fat-free mayonnaise
- 1/3 cup fat free sour cream
- 1 tablespoon Dijon mustard
- 1 teaspoon sugar
- 2 teaspoon cider vinegar
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
Combine tomatoes, bacon and lettuce in a large bowl; toss gently. Combine the
remaining ingredients and stir well. Add dressing to salad; toss gently. Serve
immediately.
2 servings | 4 points
- 2 Large potatoes,
- 1/4 C. Fat-free Sour Cream
- 1/4 C. Grated Cheddar Cheese
- 1 tsp. Chopped Fresh Parsley
Preheat oven to 400ºF. Pierce potatoes with fork. Bake until tender, 45-50
minutes. Remove from oven; let stand until cool enough to handle. Cut potatoes
lengthwise. With spoon, scoop out potato pulp, forming 4 shells. Place pulp in
bowl; add sour cream, cheese and parsley. With potato masher, blend until
smooth. Smooth potato mixture into shells. Place on baking sheet and bake until
heated through, 15 minutes
Back to Top
4 servings | 4 points each
- 2 1/3 cups cooked rice, cold
- 1 tbs corn oil
- 1 egg, slightly beaten
- 1/2 oz lean turkey ham, cut into fine slivers
- 1/4 cup frozen peas, thawed
- 3 tbs finely chopped scallions
- 1 1/2 tbs. soy sauce
- 1/4 tsp black pepper
Separate the rice with a fork. Add a tablespoon or two of water if necessary to
moisten and separate Set aside. Heat the oil in a fry pan. Add the lightly
beaten egg, ham and peas and cook on medium heat for 1 minute. Add the rice and
stir to combine the ingredients. Add the scallions, soy sauce, and pepper. Cook
for 1 more minute.
4 servings | 8 points each
- 6 cup shredded cabbage
- 1/2 lb cooked lean beef
- 1/2 tsp table salt
- 1/4 tsp black pepper
- 1 medium onion
- 1 cup uncooked white rice
- 1 1/2 cup reduced-fat bottled spaghetti sauce
- 1/2 cup water
- 1/4 tsp basil
- 1/2 tsp seasoned salt
Place half the cabbage in crock pot. Crumble ground beef over top.
Sprinkle 1/4 tsp of the salt and 1/8 tsp of pepper over beef. Spread the onion
and rice over the top. Top with remaining cabbage, salt, and pepper. Combine
spaghetti sauce, water, basil and seasoned salt. Pour over cabbage. Cover and
cook on Low 5-6 hours or until rice is tender.
4 servings | 5 points each
- 1 serving olive oil cooking spray, enough to coat baking
sheet and cheese sticks
- 8 oz canned tomato sauce
- 2 tsp ground oregano
- 2 slices whole-wheat bread, torn
- 1 tsp dried thyme
- 8 oz part-skim mozzarella cheese, cut into 8 finger-like
strips
- 2 tbsp honey mustard
Preheat oven to 400ºF. Coat a baking sheet with cooking
spray.
In a small saucepan, combine tomato sauce and 1 teaspoon of oregano; set pan
over low heat and simmer 10 minutes.
Meanwhile, in a food processor, combine bread, remaining teaspoon of oregano and
thyme; process until mixture resembles fine crumbs. Place crumbs in a shallow
bowl.
Coat cheese sticks with honey mustard. Transfer
cheese to bread-crumb mixture and turn to coat. Arrange cheese on prepared
baking sheet and lightly coat with cooking spray.
Bake until golden brown, about 4 to 5 minutes. Serve with tomato sauce on the
side. Yields 2 cheese sticks and about 1/4 cup of sauce per serving.
2 servings | 5 points each
- 2 large baked potatoes
- 1 tsp fat-free margarine
- 1/2 tsp black pepper
- 1 oz Boar's Head Monterey Jack Cheese With Jalapeno
- 1 tbsp scallions
Cut baked potatoes length-wise into wedges. Shred the cheese. On baking
sheet, arrange potato wedges in a single layer, skin-side down. Brush wedges
with melted margarine, then sprinkle with pepper. Broil until browned, about 10
minutes. In a small bowl, combine cheese, scallion and chili pepper. Sprinkle
evenly over potato wedges and broil until cheese is melted, 1 to 2 minutes.
4 servings | 3 points each
- 1/3 cup all-purpose flour
- 2 tsp all-purpose flour
- 1/4 tsp baking powder
- 1 item egg
- 1/2 cup cooked frozen corn kernels
- 1/2 cup cream-style corn
- 1 bell pepper
- 2 tsp vegetable oil
Sift all the flour and baking powder together, set aside. Beat egg lightly in
a small bowl. Add the corn and bell pepper, stir well. Add the flour mixture and
stir until thoroughly combined. In a 10 inch skillet heat 1 tsp. oil. Use have
the batter and drop by tablespoonfuls onto the skillet forming 4 fritters. Cook
over medium heat until bottoms are lightly browned, 2 to 3 minutes. Turn
fritters over and cook until other sides are browned, 2 to 3 minutes more. Put
on a serving plate, keep warm. Repeat the process with the remaining oil and
batter, making 4 more fritters. Serve 2 fritters per person.
4 servings | 3 points each
- 2 tsp vegetable oil
- 1/2 cup onions
- 2 tsp Bacon Bits
- 2 tbsp vinegar
- 1 tsp sugar
- 1/4 tsp table salt
- 1/4 tsp black pepper
- 2 boiled potatoes, with salt
Thinly slice onions and potatoes. In a small skillet, heat oil over medium
heat. Add the onion slices and bacon bits. Sauté until onion is translucent.
Add vinegar, sugar, salt, and pepper and cook, stirring occasionally until
mixture starts to boil. Add potatoes and cook, stirring gently until thoroughly
heated. Serve hot.
These recipes have been gathered from all over the Internet and from various
recipe books. I do not take credit as the author of any, unless specifically
stated in the recipe.
Revised: December 27, 2007
.