This is my menu plan I tried to keep it as simple as possible. I am trying to prepare family meals that are Weight Watchers Friendly. Recipes are included for all of these recipes.
Serves 5 (2 each)
Points per serving : 5
1 (7.5 oz.) can of refrigerated homestyle or buttermilk biscuits
1 cup (5 oz.) diced chicken breast
1 (10 1/2 oz.) can healthy request cream of chicken soup
scant 2/3 cup (2 1/2 oz) shredded kraft reduced-fat cheddar cheese (I used the Kraft fat free kind and worked fine.)
1 teaspoon dried parsley flakes (I did not have this so I used oregano and basil seasoning)
1/4 teaspoon black pepper
Preheat oven to 400 degrees. Separate biscuits and place each biscuit in a cup of an ungreased 12-hole muffin pan, pressing dough up sides to edge of cup. In a medium bowl, combine chicken, chicken soup, cheddar cheese, parsley flakes, and black pepper. Mix well to combine. Evenly spoon chicken mixture into prepared biscuit cups. Bake for 12 to 15 minutes or until golden brown. Remove from oven. Place muffin pan on a wire rack and let set for 2-3 minutes. Serve at once.
If you want the quickest and easiet method, you can buy canned chicken.
Also, you have to be sure to use biscuits that are only 1 point each or you will go over the stated points value. Pillsbury makes a buttermilk biscuit that comes in a 4 pack that are 1 point each and sometimes the small store brand biscuits ae 1 point each
Per serving: 230 calories, 6 gm fat, 2 gm fiber. Points per serving : 5
Serving size - 2 each.
One-Point Hearty Chili
10 ounces extra-lean ground turkey breast*
1 medium onion, diced
2 (28-ounce) cans diced tomatoes
2 medium zucchini, diced
2 medium yellow squash, diced
1 (15-ounce) can black beans, rinsed and drained
2 (15-ounce) cans fat-free, reduced-sodium beef broth
4 celery stalks, diced
2 green bell peppers, diced
1 (1 1/4-ounce) package dry chili seasoning
(alternative 1-2 Tb chili powder, 1 tsp garlic, 1 tsp cumin)
1. Spray a large nonstick skillet with nonstick spray and set
over medium-high heat. Add the turkey and onion and saute' until browned, about 5 minutes.
2. Transfer the browned turkey and onion mixture to a large
soup pot and add the tomatoes, zucchini, squash, beans, broth, celery, bell peppers, and chili seasoning. Bring to a simmer over medium heat. Continue to simmer until the vegetables are tender, about 30 minutes.
*I usually substitute 93% lean ground beef that I drain and rinse with hot water. That ends up being roughly the same point count as lean turkey and tastes better!
Per serving (1 cup): 78 calories, 1 g fat, 3 g fiber
POINTS: 1
Chicken Noodle Casserole
* 1 10 3/4 oz can of 98% fat free cream of chicken soup, undiluted
* 1/2 c fat free mayonaise
* 2 TBLSP lemon juice
* 2 c cubed, cooked chicken (I just used 2 boneless, skinless breasts)
* 1 small onion, chopped
* 1/4 c chopped green pepper
* 1/4 c chopped sweet red pepper
* 1 c fat free shredded cheddar
* 1 c fat free shredded mozzerella
* 12 oz medium egg noodles, cooked and drained
In a large bowl, combine soup, mayo and lemon juice.
Add the chicken, onion, peppers, 1/2 of each cheese and mix well.
Add noodles and toss to coat.
Transfer to a sprayed casserole dish.
Bake at 350* for 30-35 minutes.
Sprinkle with remaining cheese and bake for another 10 min. or until vegetables are soft.
* 6 large servings (close to 2 cups each)
* Each - 7 points
Taco, "impossible Pie"
1 lb equivalent of veggie ground or veggie crumbles (if you use turkey pts go up to 27 total/4.5 per serving
taco seasoning
1 cup chopped onion
1/4 cup green chiles diced
1/2 cup diced tomatoes (can use rotelle)
1/2 tsp salt
1 cup shredded fat free cheese (can use "Lifetime" lowfat at 1pt per oz)
1/2 cup reduced fat bisquik
1 cup skim milk
1/2 cup fat free egg substitute
Heat oven to 400. Grean 9" pie plate. Cook veggie crumbles and onion until cooked through. Add taco seasoning,green chiles, and tomatoes. Stir in salt. Spread on pie plate sprayed w/ pam.Sprinkle w/ cheese. Stir remaining indgredients until blended. Pour into pie plate. Bake 25 minutes or until knife inserted in center comes out clean. 6 servings. 17 pts for entire pie so 3 pts per serving.
Easy Cheesy Lasagna
* 1 jar (28 oz) spaghetti sauce
* 6 uncooked lasgna noodles
* 1 container (15 oz) fat-free ricotta cheese
* 1-2 cups sliced, chopped, or frozen vegatables
* 1 package (8 oz) shredded low-fat mozzarella cheese
1. Preheat over to 375 F. Spray, 11x7-inch baking dish with nonstick cooking spray. Spread 1/3 of the sauce on bottom of dish; arrange 3 noodles in a single layer over sauce. Top with another 1/3 of the sauce, all of the ricotta cheese and vegetables, and 1/2 of the ricotta cheese, then remaining noodles in a single layer. Spread evenly with remaining sauce.
2. Cover dish with foil, bake until noodles are tender and mixture is piping hot, about 1 hour. Sprinkle with remaining mozzarella cheese; back uncovered 5 minutes longer. Let stand 5 minutes before cutting.
* Makes 6 servings
* Each serving - 6 points
Swiss Chicken
* 6 boneless skinless chicken breasts
* 6 slices of fat-free Swiss Cheese
* 1 can 98% fat free condensed cream of chicken soup
* 1 cup skim milk
* pepper
* garlic salt
* 1 3/4 cup herbed stuffing mix
Preheat oven to 350*.
Place chicken breasts in a well sprayed cookin pan.
Season with pepper and garlic salt to taste.
Place cheese slices on top of chicken.
Mix soup and milk together.
Pour mixture over the chicken and sprinkle with the stuffing mix.
Bake uncovered for 50 minutes.
* Makes 6 servings
* Each - 6 points
- Monday: Whole Wheat Pasta and Arrabbiata Sauce (with low fat meat balls for family)
- Tuesday: Cheesy Chicken Pot Pie Biscuit Cups
- Wednesday: One Point Hearty Chili
- Thursday: Chicken Noodle Casserole
- Friday: Impossible Taco Pie
- Saturday: Cheesy lasagna
- Sunday: Swiss chicken
Arrabbiata Sauce
Makes 8 servings
POINTS® value | 0 per serving
Ingredients
- 2 sprays olive oil cooking spray
- 1 tsp olive oil
- 3 medium garlic cloves, minced
- 1 1/2 cup chopped onion
- 29 oz canned, diced, fire-roasted tomatoes
- 1/2 tsp crushed red pepper flakes
- 1/8 tsp sugar
Instructions
- Coat a large nonstick skillet with cooking spray; set over medium-high heat. Add oil to skillet; heat through. Add garlic; stir until fragrant, about 30 seconds. Add onions; cook, stirring occasionally, until onions wilt and begin to caramelize, about 10 minutes. Add tomatoes, red pepper flakes and sugar. Bring to a boil; reduce heat and simmer, scraping sides and bottom of pan occasionally, about 10 minutes.
- Yields about 1/2 cup per serving.
Serves 5 (2 each)
Points per serving : 5
1 (7.5 oz.) can of refrigerated homestyle or buttermilk biscuits
1 cup (5 oz.) diced chicken breast
1 (10 1/2 oz.) can healthy request cream of chicken soup
scant 2/3 cup (2 1/2 oz) shredded kraft reduced-fat cheddar cheese (I used the Kraft fat free kind and worked fine.)
1 teaspoon dried parsley flakes (I did not have this so I used oregano and basil seasoning)
1/4 teaspoon black pepper
Preheat oven to 400 degrees. Separate biscuits and place each biscuit in a cup of an ungreased 12-hole muffin pan, pressing dough up sides to edge of cup. In a medium bowl, combine chicken, chicken soup, cheddar cheese, parsley flakes, and black pepper. Mix well to combine. Evenly spoon chicken mixture into prepared biscuit cups. Bake for 12 to 15 minutes or until golden brown. Remove from oven. Place muffin pan on a wire rack and let set for 2-3 minutes. Serve at once.
If you want the quickest and easiet method, you can buy canned chicken.
Also, you have to be sure to use biscuits that are only 1 point each or you will go over the stated points value. Pillsbury makes a buttermilk biscuit that comes in a 4 pack that are 1 point each and sometimes the small store brand biscuits ae 1 point each
Per serving: 230 calories, 6 gm fat, 2 gm fiber. Points per serving : 5
Serving size - 2 each.
One-Point Hearty Chili
10 ounces extra-lean ground turkey breast*
1 medium onion, diced
2 (28-ounce) cans diced tomatoes
2 medium zucchini, diced
2 medium yellow squash, diced
1 (15-ounce) can black beans, rinsed and drained
2 (15-ounce) cans fat-free, reduced-sodium beef broth
4 celery stalks, diced
2 green bell peppers, diced
1 (1 1/4-ounce) package dry chili seasoning
(alternative 1-2 Tb chili powder, 1 tsp garlic, 1 tsp cumin)
1. Spray a large nonstick skillet with nonstick spray and set
over medium-high heat. Add the turkey and onion and saute' until browned, about 5 minutes.
2. Transfer the browned turkey and onion mixture to a large
soup pot and add the tomatoes, zucchini, squash, beans, broth, celery, bell peppers, and chili seasoning. Bring to a simmer over medium heat. Continue to simmer until the vegetables are tender, about 30 minutes.
*I usually substitute 93% lean ground beef that I drain and rinse with hot water. That ends up being roughly the same point count as lean turkey and tastes better!
Per serving (1 cup): 78 calories, 1 g fat, 3 g fiber
POINTS: 1
Chicken Noodle Casserole
* 1 10 3/4 oz can of 98% fat free cream of chicken soup, undiluted
* 1/2 c fat free mayonaise
* 2 TBLSP lemon juice
* 2 c cubed, cooked chicken (I just used 2 boneless, skinless breasts)
* 1 small onion, chopped
* 1/4 c chopped green pepper
* 1/4 c chopped sweet red pepper
* 1 c fat free shredded cheddar
* 1 c fat free shredded mozzerella
* 12 oz medium egg noodles, cooked and drained
In a large bowl, combine soup, mayo and lemon juice.
Add the chicken, onion, peppers, 1/2 of each cheese and mix well.
Add noodles and toss to coat.
Transfer to a sprayed casserole dish.
Bake at 350* for 30-35 minutes.
Sprinkle with remaining cheese and bake for another 10 min. or until vegetables are soft.
* 6 large servings (close to 2 cups each)
* Each - 7 points
Taco, "impossible Pie"
1 lb equivalent of veggie ground or veggie crumbles (if you use turkey pts go up to 27 total/4.5 per serving
taco seasoning
1 cup chopped onion
1/4 cup green chiles diced
1/2 cup diced tomatoes (can use rotelle)
1/2 tsp salt
1 cup shredded fat free cheese (can use "Lifetime" lowfat at 1pt per oz)
1/2 cup reduced fat bisquik
1 cup skim milk
1/2 cup fat free egg substitute
Heat oven to 400. Grean 9" pie plate. Cook veggie crumbles and onion until cooked through. Add taco seasoning,green chiles, and tomatoes. Stir in salt. Spread on pie plate sprayed w/ pam.Sprinkle w/ cheese. Stir remaining indgredients until blended. Pour into pie plate. Bake 25 minutes or until knife inserted in center comes out clean. 6 servings. 17 pts for entire pie so 3 pts per serving.
Easy Cheesy Lasagna
* 1 jar (28 oz) spaghetti sauce
* 6 uncooked lasgna noodles
* 1 container (15 oz) fat-free ricotta cheese
* 1-2 cups sliced, chopped, or frozen vegatables
* 1 package (8 oz) shredded low-fat mozzarella cheese
1. Preheat over to 375 F. Spray, 11x7-inch baking dish with nonstick cooking spray. Spread 1/3 of the sauce on bottom of dish; arrange 3 noodles in a single layer over sauce. Top with another 1/3 of the sauce, all of the ricotta cheese and vegetables, and 1/2 of the ricotta cheese, then remaining noodles in a single layer. Spread evenly with remaining sauce.
2. Cover dish with foil, bake until noodles are tender and mixture is piping hot, about 1 hour. Sprinkle with remaining mozzarella cheese; back uncovered 5 minutes longer. Let stand 5 minutes before cutting.
* Makes 6 servings
* Each serving - 6 points
Swiss Chicken
* 6 boneless skinless chicken breasts
* 6 slices of fat-free Swiss Cheese
* 1 can 98% fat free condensed cream of chicken soup
* 1 cup skim milk
* pepper
* garlic salt
* 1 3/4 cup herbed stuffing mix
Preheat oven to 350*.
Place chicken breasts in a well sprayed cookin pan.
Season with pepper and garlic salt to taste.
Place cheese slices on top of chicken.
Mix soup and milk together.
Pour mixture over the chicken and sprinkle with the stuffing mix.
Bake uncovered for 50 minutes.
* Makes 6 servings
* Each - 6 points
1 comment:
The chicken pot pie biscuit things sound yummy!
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