Thursday Thirteen #67

Thirteen Yummy Weight Watchers Core Recipes Twisted Cinderella's found 1. Banana Cream Pie Shake (or ice cream) 1 c sliced frozen bananas 1 1/2 tsp sf/ff vanilla pudding mix 1 c skim or ff plain yogurt splenda to taste (if using skim vs yogurt, you probably won't need any) Blend well. Can adjust amount of liquid to desired consistency. Delicious topped with ff reddiwhip and/or a few crushed teddy grahams for minimal points. 2. Shrimp Fried Rice 1 cup regular egg substitute 2 tsp canola oil 3 medium scallion(s), chopped 1 cup frozen peas and carrots, thawed 4 oz frozen salad-size shrimp, thawed under cold water 2 cup quick cooking brown rice, cooked 4 Tbsp low-sodium soy sauce Instructions Coat a wok or large skillet with cooking spray and heat until an added drop of water sizzles. Scramble egg substitute in wok. Remove when cooked and set aside. Add oil, scallions, peas and carrots and shrimp to the wok. Stir-fry for five minutes. Add cooked rice, eggs and soy sauce. Stir-fry for about three minutes. Yields about 1 1/2 cups per person. 3. Baked Apple and Pear Chips 2sprays cooking spray 2 medium pears, Bosc, halved, cored 2 medium red apples, Gala, Red Delicious or Granny Smith, halved, cored 1/2 tsp ground cinnamon 2 Tbsp SPLENDA Preheat oven to 325F. Coat 2 baking sheets with cooking spray. slice pears and apples into 1/8 inch thick slices. In a small bowl, mix together cinnamon and SPLENDA. Place fruit slices in a single layer on baking sheets and sprinkle with cinnamon mixture. Bake, rotating baking sheets halfway through, until crisp and lightly browned, about 30-45 minutes. 4. Butternut Squash Soup Ingredients: 2 tsp olive oil 4 cups butternut squash, peeled and cubed 3 cups chicken stock 1 large carrot, chopped 1 large onion, chopped Crushed garlic cloves, 2 or 3 Chopped fresh ginger, 1 or 1 T Salt Pepper Bit of curry powder Bit of nutmeg Instructions: Sauté onion in olive oil, 15 minutes Add half broth, squash, carrot, simmer 15 minutes Add rest of broth, spices, simmer 30 minutes Puree in batches, adjust seasonings Serve with dollop of yogurt or sour cream 5. Low Fat Carrot and Sweet Potato Soup INGREDIENTS: 2 tsp olive oil 1 small onion, finely chopped 2 tsp cumin 2 tbsp curry powder 1 pound bag of baby carrots 1 pound sweet potatoes, peeled and cut into 1-inch pieces 3 1/2 cups fat-free, low sodium chicken or vegetable broth PREPARATION: Heat oil in a large Dutch oven and sauté onion until softened. Stir in cumin and curry powder and cook for 1 minute. Add carrots, sweet potatoes and chicken broth. Bring to a boil, then cover and simmer until vegetables are tender, about 20 minutes. When cool, transfer vegetables to a blender and blend until smooth, working in batches. Return to Dutch oven to reheat. Serves 6 Per Serving: Calories 146, Calories from Fat 21, Total Fat 2.3g (sat 0.3g), Cholesterol 0mg, Sodium 73mg, Carbohydrate 28.4g, Fibre 4.6g, Protein 2.9g 6. Apple Braised Chicken 2 tsp vegetable oil 1 pound chicken breast, uncooked, boneless, skinless, four 4-oz pieces 2 Tbsp all-purpose flour 1 large onion(s), sliced 2 medium apple(s), firm, cored and sliced 1 cup apple cider 1 cup fat-free chicken broth 1/2 tsp table salt 1/2 tsp ground ginger 2 tsp cornstarch In a large, heavy-bottomed skillet, warm oil over high heat. Toss chicken with flour in a medium bowl, patting off excess. Place chicken in skillet and brown well on both sides. Remove chicken from pan and set aside. Reduce stove temperature to low and add onion to skillet. Sauté, stirring often, until onion is tender and lightly browned. Stir in apples, cider, chicken broth, salt, ginger and chicken. Bring to a simmer, cover and cook for 30 minutes. Use a slotted spoon to transfer chicken, onions and apples to a serving dish. In a small bowl, whisk together cornstarch and 2 to 3 tablespoons of pan juices. Combine cornstarch mixture with remaining pan juices, whisking constantly. Simmer for one minute. Pour sauce over chicken and serve. Yields 1 chicken breast and about 3/4 cup of apple-onion mixture per serving. Flavor Booster: Pears and chicken are an appealing combination. Substitute 2 ripe Bartlett or Comice pears, peeled, cored and diced for the apples, 1 cup sparkling pear cider for the apple cider and 1/4 teaspoon ground nutmeg for the ginger. 7. Roasted Bell Pepper Tomato Soup ·2 tsp olive oil ·2 medium garlic clove(s), minced ·1 medium onion(s), diced ·1 medium carrot(s), chopped ·1 1/2 tsp herbes de Provence (equal mix of basil, rosemary, thyme, bay leaf, savory and marjoram) ·14 1/2 oz ff reduced-sodium chicken broth ·20 oz canned crushed tomatoes ·1 tsp table salt ·1 Tbsp fat free creamer, such as fat-free 1/2 and 1/2 (I used ff milk) ·1/2 tsp black pepper ·3 medium sweet red pepper(s), or orange, sliced ·2 pkts SPLENDA No Calorie Sweetener Instructions: ·Place peppers on a cookie sheet, and place under warmed broiler, turning until all sides are charred. When cooled, peel and seed the pepper. ·In a large pot, heat oil over medium-low heat. Add garlic, stir until fragrant, about 1 minute. Add onion and carrot. Cook until onion is tender, about 5 minutes. ·Add herbes de Provence, cook, stirring until fragrant, about 1 minute. Add peppers. ·Add broth and tomatoes. Bring to a boil. Cover; simmer for 25 minutes. Stir in salt, pepper, half-and-half and Splenda* No Calorie Sweetener. Purée in small batches; briefly reheat, if needed. Yields 1 cup per serving. 8. Bourbon Chicken 4 Servings Core Recipe 2 lbs boneless chicken breasts , cut into bite-size pieces I don't cut into bite size pieces, I use 4-6 boneless skinless chicken breasts 1-2 tablespoon olive oil (I used one tbsp.) 1 garlic clove , crushed 1/4 teaspoon ginger 3/4 teaspoon crushed red pepper flakes 1/4 cup applesauce 1/3 cup Splenda 2 tablespoons ketchup 1 tablespoon cider vinegar 1/2 cup water 1/3 cup soy sauce Heat oil in a large skillet. Add chicken pieces and cook until lightly browned. Remove chicken. Add remaining ingredients, heating over medium Heat until well mixed and dissolved. Add chicken and bring to a hard boil. Reduce heat and simmer for 20 minutes. Serve over hot brown rice and ENJOY. 9. Diet Coke Sloppy Joes Sandwiches | Ingredients 1 pound raw extra lean ground beef 1 medium onion(s) 1 1/2 Tbsp all-purpose flour 1 cup Coca-Cola Diet Coke 2/3 cup ketchup 2 Tbsp vinegar [/font] 1 Tbsp Worcestershire sauce 2 tsp dry mustard Instructions Brown beef and onion in a large skillet. Drain well. Stir in remaining ingredients as listed. Mix well. Cover and simmer for 30 minutes. 10. WW Milkshake Ingredients * 1 cup skim milk or 1% low-fat milk * 4 ice cubes * 1 teaspoon vanilla extract (or almond extract) or instant coffee * sugar substitute Directions 1.Place all ingredients in blender. 2.Blend until all ice is crushed and milk shake is thick. 3.It really does become thick. I add a little vanilla pudding (dry) to thicken it a little. 11. Quick Chocolate Pie Ingredients Directions * 1 (1 ounce) box fat-free sugar-free instant chocolate pudding mix (I think the Jell-O brand is the best) * 2 cups nonfat milk * 2 tablespoons Cool Whip Free * 2 low-fat cinnamon graham crackers Directions 1. Mix 1 box of pudding with milk. Whisk for 2 minutes and let stand for 5 minutes or refrigerate until you are ready to eat your pie. 2. Spoon 1/4 of pudding mixture into bowl. Crumble 1/2 graham cracker over the pudding. Top with 2 tablespoons Cool Whip Free . This makes great banana pudding too, just use vanilla pudding and add sliced bananas. 12. Greek Veggie Burger Serves 1 Ingredients * 1 Veggie Burger (I like Morningstar) * 1 light stick of string cheese (count 1 point) * 1 tsp ff feta cheese Directions * Heat burger as directed on package * Slice string cheese and place on burger * Sprinkle feta cheese on top * Heat in microwave until string cheese is melted * Enjoy with a salad 13. Corn Bread Ingredients * 1 cup yellow cornmeal * 1 teaspoon baking powder * 1/2 teaspoon baking soda * 1/2 teaspoon salt * 1/3 cup Splenda granular * 2/3 cup fat free sugar free yogurt * 1/3 cup nonfat sour cream * 1 egg Directions 1. Mix dry ingredients in a medium bowl. 2. Mix liquid ingredients in a small bowl. 3. Gently fold the wet into the dry. Pour into a round cake pan, sprayed with Pam. Bake at 375 degrees for 15-20 minutes or until the edges are a golden brown and a toothpick inserted in center comes out clean. Cut into 6 wedges.

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