Diet That Works: Safe and Healthy
Ranked #5,536 in Healthy Living, #96,381 overall
How I Lost 40 Pounds And The Recipes That Helped Me Reach Goal
This is a disclaimer: I do not speak for Weight Watchers, nor am I selling any of their products. I am in no way being paid for my opinions of the Weight Watchers program. All the opinions in this article are my own. Go to the Weight Watchers website for their information.
This article is about how I lost 40 pounds with the use of the Weight Watchers program. I believe it to be an excellent "healthy eating" program. It helped me learn healthy eating habits while giving me support and encouragement along the way to a sensible goal weight. I do not claim to be a nutritionist or any sort of health guru. I am only sharing what worked for me.
Recipes and diet tips that helped me reach my goal are also included on this article.
Contents at a Glance
Do it now. You become successful the moment you start moving toward a worthwhile goal.
Unknown
These are some of the excuses I've heard
to quit dieting
Delicious Chocolate Malt
one serving=3 PointsPlus
- Serves: one = 2 PointsPlus
Be sure to try this recipe, it helps to get the dairy products that you need daily and it is also very delicious.
Ingredients
- 6 ice cubes
- 1/2 cup skim milk
- 1/2 cup No Fat Half & Half
- 1 rounded tablespoon Sugarfree Chocolate Pudding Mix
Instructions
In a blender, blend the 6 ice cubes and the milk and half & half until the ice is crushed. Add the rounded tablespoon of pudding mix and blend . Pour into a tall glass and drink with a straw.
My Story
or my history of dieting
Considering that today a person could easily live to be a hundred years old, I decided I wanted to spend the last years of my life as a healthy, happy, vigorous senior. Not one that sits in a rocking chair popping perscription pills and waiting for the end.
Having made that decision, I then had to decide how I was going to accomplish the new goal I had set for myself. I knew that I couldn't do it on my own. I was going to need to answer to someone besides myself, so I decided to find a program to help me.
I wanted a program where I wouldn't have to buy special foods. I wanted a program where I could learn what foods were helping me pack on the pounds and which food I could eat with abandon. I wanted a program that would help me make meals that were not only healthy for me, but also tasted good so my husband would eat them too. I wanted a program that talked regular foods, not one using exotic ingredients and spices.
Crock Pot Chicken Taco Chili
from Gina's Weight Watchers Recipes
- Serves: 10 servings (1 1/4cup)=5 PointsPlus
This is soooo good. I used less cumin and chili powder and omitted the extra chili peppers and the cilantro. But if you like your chili really hot, make the recipe as is.
Ingredients
- 1 onion
- chopped
- 1 16-oz. can black beans
- 1 16-oz. can kidney beans
- 1 8-oz. can tomato sauce
- 10 oz. package frozen corn kernels
- 2 14.5-oz. cans diced tomatoes w/chilies
- 1 packet taco seasoning
- 1 Tbsp. cumin (I only use 1 teaspoon)
- 1 Tbsp. chili powder (I only use 1 teaspoon)
- 24 oz. (3-4) boneless skinless chicken breasts
- chili peppers
- chopped (optional) (I didn't add this)
- 1/4 cup chopped fresh cilantro ( I didn't add this)
Instructions
Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and taco seasoning in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half an hour before serving, remove the chicken and shred. Return chicken to the slow cooker and stir. Top with fresh cilantro. Also try with low-fat cheese and no-fat sour cream. (extra points)
Crock Pot With Digital Control
programmable slow cooker
customize the cooking time and the temperature setting.
I like to use crock pot liners, though, because they are disposable and the stoneware always stays spotless.
Crock-Pot SCCPVL610-S 6-Quart Programmable Cook & Carry Oval Slow Cooker, Stainless Steel
Amazon Price: $39.99 (as of 05/27/2012)
From Amazon: Product Features
6-quart capacity is perfect for 7 or more people or a 6-pound roast
Easy-to-use locking lid featuring lid gasket provides extra seal for less mess on-the-go
Programmable digital control lets you program cook times anywhere from 30 minutes up to 20 hours
Shifts to warm setting automatically once the cook time is complete
Removable oval stoneware that is also stylish for your table
Zuppa Toscana
like Olive Gardens
- Serves: Makes 15 cups
- Prep Time: WW Points+ 3 per cup
Now that the weather is turning cooler, it's time to break out the soup recipes. If you've ever eaten the Zuppa Toscana soup at Olive Gardens, you've probably wanted to make some at home. Try this...
Ingredients
- 1# ground turkey sausage
- 1 teaspoon crushed red pappers
- 1 teaspoon Tony Chacheres creole seasoning
- 1 large onion
- diced
- 4 tablespoons Baco bacon bits
- 2 cloves garlic
- crushed
- 8 cups fat-free chicken broth
- 1 cup Fat Free Half & Half
- 3 large potatoes
- diced
- 2 cups chopped spinach or kale
Instructions
Sautee the turkey sausage and crushed red pepper and creole seasoning in a large pot. Drain the excess fat and set aside. In the same pot, sautee the bacon bits, onions and garlic until the onion becomes soft and transparent. Add the chicken broth, and cook until boiling. Add the potatoes and cook until done, about 15 minutes. Add the Fat Free Half & Half and heat through. Stir in the sausage and the chopped kate or spinach. Delicious! Also left overs are great.
Make This Your Mantra
D on't
I nvite
E very
T emptation
"Don't invite every temptation" by buying chips, cookies, ice cream, etc. Make it easier by not bringing the temptations home.
Low Fat Rice Krispy Treats
no baking required
- Serves: 16 1 piece=2 PointsPlus
From Ginas Skinny Recipes
Gina's Skinny Taste
Ingredients
- 2 tablespoon light butter spread (like Smart Balance Light)
- 4 cups or 10 oz. mini marshmallows
- 6 cups Rice Krispies
- cooking spray
Instructions
Spray a 9x12 inch pan with cooking spray. Set aside.
Heat a large saucepan on low heat. Melt butter spread being sure to coat the bottom of the pot to prevent sticking. Add marshmallows and melt on low heat. Stir until completely melted, then remove from heat.
Add Rice Krispies to the melted marshmallows, and stir until completely combined (this is the hardest part, do this quickly before the marshmallows cool). Press into the buttered pan and cut into 16 bars.
Self Crust Pumpkin Pie
- Serves: 1/8 pie =2 PointsPlus
No need to go without dessert on Thanksgiving or Christmas! This is an anytime dessert, but one we can especially enjoy while everyone else is having dessert at a family get-together.
Ingredients
- 2 eggs
- 15 oz. can pumpkin
- 1/3 cup white Splenda sugar
- 1/3 cup brown sugar
- Splenda
- 1/4 teaspoon salt
- 1 1/2 teaspoon cinnamon
- 1/4 teaspoon pumpkin pie spice
- 3 tablespoons flour
- 1 1/4 cup (Fat Free) Half & Half
Instructions
Mix all the ingredients together with a whisk and pour the mixture into a 9" pie pan. Bake at 350 degrees for 45-55 minutes or until a knife inserted in the center comes out clean. Keep refrigerated after baking. Cut into eight pieces. Serve with Cool Whip.
To solve a problem or to reach a goal, you don't need to know all the answers in advance. But you must have a clear idea of the problem or the goal you want to reach.
The Program I Chose
first step to goal
So, now we come to what happens at those meetings. We'll start with the first time I went to Weight Watchers. I handed over a nice chunk of cash. That happened to be a very smart move----- I wasn't about to miss a weigh-in or a meeting. After all, I'd already paid and I wanted my moneys worth. I know that had I been able to pay each time, occasions would have come up to miss a meeting and then I'd have conveniently forgotten to go back, especially if I'd gained. Although paying to join Weight Watchers will not insure that you'll lose weight, believe me wnen I tell you that it is an incentive. The money you spend to learn to eat healthy is not money wasted. You will spend more money on junk foods and medication, if you should develope diabetes, then you will to join a good weight lose program. You are worth it!
Chicken Nuggets
with 0 PointsPlus honey mustard sauce
- Serves: Nuggets:Four Servings (4 PointsPlus ea. serving)
If you love honey mustard sauce on chicken nuggets, make this sauce and refrigerate it for a couple of hours before serving.
Honey Mustard Sauce
1 1/2 cups Fat Free mayonnaise
1/4 cup prepared Dijon-style mustard
1/2 cup honey
Whisk together the mayonnaise, mustard and honey in a medium sized bowl and refrigerate.
Makes 36 T. of sauce. 16 total points for honey. Serving size: one Tablespoon=0 PointsPlus
Ingredients
- FOR THE CHICKEN NUGGETS:
- 2 large chicken breasts
- Spray cooking oil
- Salt and pepper
- 1/2 cup Italian style bread crumbs
- 2 tablespoons grated Parmesan cheese
Instructions
Preheat oven to 425 degrees. Spray a cookie sheet with cooking oil. Cut the chicken breasts into bite sized pieces. Pat dry with a paper towel and then spray oil coat them, both sides, with cooking oil. Sprinkle with salt and pepper. Mix the bread crumbs and parmesan cheese in a bowl. Put a few pieces at a time in the bread crumb mixture and then place on the cookie sheet. When all are coated and on the cookie sheet, spray again with the cooking oil and bake for 10 minutes. Turn the nuggets over and bake for an additional 3-5 minutes or til done.
Starting Out Right
with the right supplies
In order to change we must be sick and tired of being sick and tired. ~Author Unknown
Caramel Fruit Salad
in a stemmed glass, this would be dessert
- Serves: 1 1/3 cup serving=2 PointsPlus
If you only try one of my recipes, be sure you try this one. You'll be so glad you did, even if you think that you aren't a fruit eater.
I add grapes, strawberries, pineapple tidbits, mandarin orange slices, banana, and apple slices, cored, but with the peel. This makes a big bowl of salad, so put in plenty of fruit. Bananas and apple slices do not get dark because they are coated with the pudding mixture. Any combination of fruits will be delicous.
Note: I've made this salad with sugar free pistachio and with sugar-free banana cream, but my favorite is still made with the butterscotch.
Ingredients
- 1 box sugar free Butterscotch pudding mix
- I 8oz. tub of Cool Whip
- 15 1/4 oz. can of pineapple tidbits
- drained (keep the juice)
- 11 oz. can of mandarin orange slices
- 2 cups grapes
- cut in half
- 1 cup sliced strawberries
- 4 Gala apples
- cored and sliced
Instructions
Measure one cup of the drained pineapple juice---if there isn't a full cup, use the drained orange juice to fill the cup.
In a large bowl, combine the butterscotch pudding mix and the cup of juice. Whisk until well blended, Add the Cool Whip and stir thoroughly.
Add the fruits and mix. Chill and serve.
Following Through
second step
When I seriously decided to change my eating habits and to lose the extra pounds I was lugging around, my knees hurt all the time and I had a lot of trouble sleeping. My doctor had told me that for every extra pound of weight that I carried, it put seven pounds of weight on my knees. I figure I was adding 210 #'s on my knees---no wonder they hurt so much. My knees no longer hurt, but that was a slow process as was the losing weight. As for my sleeping, I still don't sleep alot (I understand that is also a blessing of age) but my quality of sleep is much better.
Your goals are the road maps that guide you and show you what is possible for your life.
Crab Meat Salad
one cup serving=3 PointsPlus
- Serves: Eight 1 cup servings
A tasty salad whether served cold or hot.
Ingredients
- 1/2 bag NO YOLK cholesterol free egg white pasta
- cooked and drained
- 1 cup frozen peas
- 1 cup broccoli
- slightly cooked
- drained and cooled (optional
- or use more peas)
- 1 medium onion
- chopped
- 8 oz. fully cooked crab meat
- cut into pieces
- 1/2 jar (about 1 cup) RAGU Cheesy (Light Parmesan Alfredo)
- Tony Chachere's Creole seasoning
Instructions
Cook pasta. Drain and cool. Add peas, (broccoli), and onion. Add the Parmesan Alfredo and toss. Season with creole seasoning, salt and pepper.
If I'd known I was going to live so long, I'd have taken better care of myself. ~Leon Eldred
Going Forward
the third step
With Weight Watchers you are not discouraged from eating foods you love, you are encouraged to eat the correct portion of that food. The same can be said for eating out. The secret is to plan ahead so you can eat what you want. Save points at other meals that day and use them for your night out.
Here's another great thing I love about this plan: You can eat most, with a couple exceptions, all the fresh fruits and vegetables that you want. They are all FREE. A couple of fruit exceptions are dried fruits and fruit juices. Those do have a points count. A couple of vegetable exceptions are potatoes, beans and corn. These also have a points value.
Any fruits packed in their own juice or are canned unsweetened are also free. For instance, unsweetened appllesauce and pineapple canned in it's own juice. Be sure to read the labels.
.
Chocolate No Bake Crispy Bars
hide them if you want more than one
- Serves: 32 one=2 PointsPlus
These are delicious and I like to wrap them, put them in the freezer and take out one when I want a snack.
Ingredients
- 12 cups Rice Krispies
- 4 tablespoons Land O Lakes Fresh Buttery Taste Spread
- 3 cups miniature marshmallows
- 1/2 cup Karo white syrup
- 1/2 cup smooth peanut butter
- 1/2 cup Splenda brown sugar
- 1/2 cup Splenda white sugar
- 5 tablespoon cocoa
- Cooking spray
Instructions
Spray a jelly roll pan with cooking spray. Measure the Rice Krispies in a very large bowl. In a large pan and over medium high heat, cook the butter spread, marshmallows, syrup, peanut butter, sugars and cocoa for one minute after it comes to a boil. Pour the cocoa mixture over the Rice Krispies, stirring until well coated. Put the mixture into prepared jelly roll pan. Run water over your hands and while they are wet, push the krispie mixture into the corner and to the sides of the pan. Keep wetting your hands as necessary and pat the mixture firmly and evenly in the pan. Cool and cut into 32 pieces.
Seasoned Baked Potato Fries
Better than French fries
- Serves: two 1 serving=3 PointsPlus
These are sooo good that your family will be asking you to make some for them too.
I just spray the cut potatoes with cooking spray, sprinkle the potato fries with the seasonings and bake.
Ingredients
- 2 medium potatoes
- russet or yukon gold
- washed and dried
- cooking spray (like Pam)
- Perfect Pinch Garlic & Herb (Salt Free) seasoning
- Salt and pepper (optional)
Instructions
Preheat the oven to 400 degrees. Spray a cookie sheet with cooking spray. Cut each potato lengthwise into 1/4 inch slices; cut each slice into 1/4 inch fries. Place the potato fries, in a single layer, on the prepared cookie sheet. Spray the potato fries with cooking spray and sprinkle with seasoning. Bake for about 15 minutes, then turn the potatoes over, spray with cooking spray and sprinkle with seasoning. Continue baking for about another 10 minutes. To make them extra crispy, broil on high for a few minutes-----watch carefully.
Baking Needs
quality kitchenware
Zucchini Casserole
Weight Watchers +6 points
- Serves: 6 Servings
Delicious with chicken or hamburger
Ingredients
- 2-3 small zucchini
- 2 cups cooked and diced chicken breast (or lean hamburger)
- 1 onion
- chopped
- 3 cloves garlic
- minced
- 1 can 98% fat free cream of chicken soup (or 98% fat free cream of mushroom soup)
- 12 saltine crackers
- crushed
- 2 tablespoons I Can't Believe It's Not Butter
- Light
- 1 cup no-fat shredded sharp cheddar cheese
- Vegetable spray
- like Pam
Instructions
Preheat oven to 350 degrees. Spray a 9" x 13" pan with vegetable spray. Melt the I Can't Believe It's Not Butter and mix in the crushed crackers. Set aside.
Slice and cook the zucchini until tender. Drain.
Spray a large pan with vegetable spray. Saute onion and garlic until tender. Add chicken, soup and drained zucchini.
Pour mixture into the prepared pan. Top with shredded cheese. Sprinkle on the prepared cracker crumbs.
Bake for 30 minutes.
Chicken Tacos
Weight Watchers+ 6 points
- Serves: 4 Servings
Ingredients
- 1 can refried beans
- 1 small onion
- chopped
- vegetable oil
- like Pam
- 1 (10 oz.) chicken breast
- cut into bite sized pieces
- 2 tablespoons taco seasoning (1/2 package)
- 4 Mission Carb Balance flour tortillas
- 1 cup shredded no-fat cheddar cheese
Instructions
Spray a medium pan with vegetable spray. Saute the onion until tender. Add the chicken; cook over medium heat until chicken is cooked through. Add the taco seasoning and a little water; simmer on low for a minute, stirring until chicken is coated.
Heat the tortillas in the microwave for 15 seconds or until heated.
Working with one tortilla at a time, spread 2 tablespoons refried beans down the center of the tortilla. Add 1/4 of the chicken mixture and 1/4 cup cheddar cheese.
Serve with lettuce, tomato, green chilies, fat-free sour cream, salsa or taco sauce.
Personal Pan Pizza
- Serves: one= 4 PointsPlus w/FF cheese
Ingredients
- 1 Mission Carb Balance flour tortilla (2 points)
- Pasta sauce
- Pizza seasoning
- No stick spray
- Choose one of the following (1point):
- 1 oz. or 1/4 cup cubed ham or
- 1 oz. or 1/4 cup cubed white meat chicken or
- 1 oz. or 1/4 cup cubed white meat turkey or
- 8 slices turkey pepperoni
- Choose one of the following:
- 1/4 cup fat free shredded cheese (1 point)
- 1/4 cup low fat shredded cheese (2 points)
Instructions
Spray a frying pan with no-stick spray. Heat one side of the tortilla over med-hi heat, turn over, spoon pasta sauce over the tortilla. Add shredded cheese, meat and seasoning. Pizza is done when the cheese starts to melt and the pizza is heated through.
What is not started today is never finished tomorrow.
Crispy Baked Egg Rolls
and Sweet and Sour Sauce 0 PointsPlus
- Serves: 1 eggroll=3 PointsPlus
Sweet and Sour Sauce
Drain one 8 oz. can pineapple tidbits (canned in their own juice), measure the juice to make 1 cup, (eat the tidbits).
1/3 cup white vinegar
6 tablespoons each of white and brown sugar Splenda
5 tablespoons tomato paste or tomato sauce
1 tablespoon soy sauce
1 1/2 tablespoons cornstarch, mixed with a small amount of cold water
Red food coloring
In a small pan over medium heat, mix together the pineapple juice, sugars, tomato paste and soy sauce. Simmer 12 minutes, then add the cornstarch mixture. Cook, stirring occasionally for another 12 minutes or until the mixture reaches the desired consistency. Add a few drops of red food coloring--for looks. Cool
Crispy Baked Egg Rolls
Ingredients
- 16 oz. bag coleslaw mix
- 1 small onion
- chopped
- 1 can water chestnuts
- drained
- 3 tablespoons cold chicken broth (can make with chicken boullion)
- 3 drops of hot sauce
- 2 tablespoons soy sauce
- 1/2 cup tiny shrimp or 1/2 cup chicken breast or 1/2 cup diced pork loin
- 1 tablespoon cornstarch
- 20 egg roll wrappers
- Cooking spray
Instructions
Preheat oven to 400 degrees.
Spray a large wok or large frying pan with cooking spray and place over medium high heat. Add coleslaw, onion, water chestnuts, hot sauce, soy sauce, and choice of shrimp, chicken or pork. Stir fry for two minutes, until the coleslaw is wilted. Mix the cornstarch with the cold chicken broth and add. Stir for another minute or until the sauce has thickened.
Spray a jelly roll pan with the cooking spray. Place 1/4 cup on the coleslaw mixture in the middle of an egg roll wrapper, turned like a diamond.
Fold the bottom corner up, over the filling. Fold in the two sides, then roll upwards. Put a dab of water on the corner to help it stick. Place the roll, seam down, onto the sprayed pan. Repeat until you have made all the egg rolls. The egg rolls can be close, but not touching on the pan. Spray the tops with cooking spray and bake for 10 minutes. After the 10 minutes, turn them over and bake an additional 15 minutes or until golden brown. Makes 20 egg rolls. Serve with Sweet and Sour Sauce.
Baking with Splenda
white and brown sugar substitutes
Extra Helps
the fourth step
I realize that there are folks out there who wouldn't touch anything made using the no calorie sweeteners, but I love Splenda granulated sweetener. I use it for baking, both the white Splenda and the brown sugar Splenda. You measure it cup-for-cup like sugar. I find that you can use a little less of the Splenda and get as much sweetness as sugar.
This Lens Has Been Blessed
by these SquidAngels
Tipi She has an article on American Indian art with resource info and coloring pages.
TheLifestyleChanger Articles about celebrities, fashion, jewelry and so much more. Be sure to visit her articles.
Baked Chicken Chimichangas
Weight Watchers + 6 points
- Serves: 8 Servings
Ingredients
- 1 small onion
- chopped
- 3 cloves garlic
- minced
- Vegetable spray
- like Pam
- 2 cups salsa
- 1 1/2 teaspoons chili powder
- 1/2 teaspoon cinnamon
- 1/4 teaspoon salt
- 2 1/2 cups cooked and cube chicken breast
- 8 (8 inch) Mission Carb Balance flour tortilla
- 1 cup refried beans
Instructions
Spray a large pan with vegetable spray, over medium heat, saute onion and garlic until tender. Stir in salsa, chili powder, cinnamon and salt. Fold in chicken and remove from heat. Set aside.
Working with one tortilla at a time, spoon 2 tablespoons refried beans down the center of the tortilla. Top with a scant 1/2 cup chicken mixture. Fold in the sides of the tortilla , then roll up. Place in a vegetable sprayed 9" x 13" pan, seam side down.
Spray all the chimichangas with a light coating of vegetable spray.
Bake in a 450 degree oven for 20-25 minutes or until golden brown and crisp.
Serve on a bed of lettuce. Dot with salsa and no-fat sour cream.
A goal without a plan is just a wish.
Baked Onion Rings
Low fat and delicious
- Serves: two 1 serving= 2 PointPlus
I like Vidallia onions best, but you can use any kind of onion.
Ingredients
- I medium onion
- sliced into 1/4 inch rings
- 2 cups low fat buttermilk
- 3/4 cups Italian Style bread crumbs
- 1/4 cup crushed corn flakes
- salt to taste
- cooking spray (like Pam)
Instructions
Place the onion rings in a shallow dish and cover with the buttermilk. Let them soak a couple of hours (overnight will not hurt them) in the refrigerator. Preheat oven to 450 degrees. Spray two cookie sheets with cooking spray.
Combine the bread crumbs, crushed corn flakes and salt in a deep dish. Dip each of the onion rings into the bread crumb mixture, coat well and place on the cookie sheet in a single layer. Spray the top of the onion rings with the cooking spray. Bake about 10-15 minutes or until golden brown. Serve immediately. Dip in fat-free ranch dressing or catsup.
What To Expect
at the meetings
The leader asks open-end questions that encourage folks to contribute to a discussion on what helped them lose that week. It may be a recipe that someone has tried, loved and is sharing. Or some new product or food that they've tried. We talk about the struggles we face and about how we can overcome these struggles. This sharing is a motivation for the week. It's surprising how much it helps knowing you are not alone in the struggle---others know exactly what it's like and are as determined as you are to reach their goal to good health.
Self Crust Banana Pie
Weight Watchers + = 2 points
- Serves: 8 servings
This is very tasty the way it is, but you can sprinkle a few chopped nuts over the pie and serve with No-Fat Cool Whip. Depending on how many nuts are added, you may have to add a point for WW count.
Ingredients
- 2 eggs
- 4 bananas
- mashed
- 1/3 cup white Splenda
- 1/3 cup brown sugar Splenda
- 1/4 teaspoon salt
- 1 teaspoon cinnamon
- 1/8 teaspoon nutmeg
- 3 tablespoons flour
- 1 cup Fat-Free Half & Half
Instructions
Mix all the ingredients together with a whisk and pour into a 9" pie pan. Bake at 350 degrees for 45-50 minutes or until a knife inserted in the center comes out clean. Cool and refrigerate.
"If you trip down one step, don't throw yourself down the rest of the flight!"
Sauteed Cabbage Delight
Recipe by SparkPeople user NEP2NFLY
- Serves: 8 Servings one serving=0PointPlus
You can eat this without guilt---0 PointsPlus.
Ingredients
- 1 head of cabbage
- shredded (or one package shredded cabbage)
- 1/2 red onion
- chopped
- 3 cloves garlic
- minced (or use bottled garlic)
- 1/2 teaspoon (or to your taste) red pepper flakes
- 1 Tablespoon olive oil
- salt and pepper to taste
Instructions
Saute onion in the olive oil in a large skillet or wok on med-high temperature.
When onion is transluscent, add garlic and then cabbage and seasonings.
Simmer on med-high rotating the cabbage top to bottom in pan every few minutes.
Cook til the cabbage is soft with a touch of crispness, or to your liking. About 10-12 minutes.
Fish Oil
Benefits from taking fish oil supplements are numerous, but the anti-aging, mental health and weight control benefits make it worth while to check out this website, Fish Oil Benefits.
Cheesy Chicken Pasta
WW. Points+ 6 per serving
- Serves: 8
Ingredients
- 1 pkg. No-Yolk noodles
- 1 pkg. broccoli florets
- OR 1 pkg spinach
- defrosted
- drained and squeezed
- 1 Tablespoon Country Crock Lite spread
- 1 medium onion
- chopped
- 1 can mushrooms
- drained
- 2 cups No Fat Half & Half
- 2 cups skim milk
- 1/4 cup flour
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1 1/4 cup no-fat cheddar cheese
- 2 chicken breasts
- cut into bite sized pieces
- Vegetable spray
Instructions
Heat oven to 400 degrees. Spray a 9"x12" pan with vegetable spray.
Cook the noodles according to package directions. During the last three minutes, add the broccoli and continue cooking for three minutes. Drain.
Melt the spread in a large skillet and brown the chicken pieces. Add the onions and continue cooking until the onions turn translucent. Add the mushrooms and stir.
In a medium bowl, whisk together the Half & Half, skim milk, flour, salt and pepper. Stir into the skillet of chicken, onions and mushrooms. Cook at reduced heat until thickened, stirring occasionally. This will take about 5-7 minutes. Add the cheddar cheese and stir.
Place the noodles in the prepared pan. Pour the chicken sauce mixture over the noodles and toss to coat.
Bake about 20 minutes.
Amazon
MyPlate
USDA Guidelines
Follow the USDA's My Plate plan for eating healthy.These are also Weight Watchers recommendations.
1. Portion Control
2. FF or lowfat milk (1% or skim)
3. Fill half of your plate with vegetables and fruits
4. Drink more water
5. Eat lean proteins
6. Eat whole grains
7. Foods should be low sodium, low fat, and sugar free
Add some activities
Click on the plate to go to the USDA MyPlate website
Mexican Crustless Spinach Quiche
- Serves: 6 servings 1 serving=3 PointPlus
Ingredients
- 1 medium onion
- diced
- 8 oz. frozen spinach
- thawed and water squeezed out
- 4 large eggs
- 1/2 cup flour
- 1/2 teaspoon baking powder
- 1/4 teaspoon salt
- pinch of cayenne pepper
- 1 1/3 cup non fat Half & Half
- 1/2 cup reduced fat Mexican blend cheese
- 1/4 cup bacon bits
- spray cooking oil
Instructions
Preheat oven to 400 degrees. Spray 9" pie pan with cooking oil.
Spray a medium sized frying pan with cooking oil and cook the diced onion til translucent and tender. Add spinach and stir.
In a large bowl, whisk together the eggs, flour, baking powder, salt and pepper and bacon bits. Whisk in the Half & Half, then stir in the spinach/onion mixture. Pour into the prepared pie pan and top with the cheese.
Bake for about 25 minutes or until the center is set and the outside is golden brown. Let stand 5 minutes, cut and serve with salsa.
Progress has little to do with speed, but much to do with direction.
Author Unknown
LIST OF BASIC INGREDIENTS AND SEASONINGS
Things You May Have On Hand
taco seasoning
cumin
chili powder
salt
pepper
cinnamon
pumpkin pie spice
Parmesan cheese
Perfect Pinch Garlic & Herb (salt free)
pizza seasoning
red pepper flakes
baking powder
cayenne pepper
bacon bits
corn starch
red food coloring
BASIC INGREDIENTS
cooking spray
Splenda white sugar substitute
Splenda brown sugar substitute
white flour
fat-free mayonnaise
Dijon-style mustard
honey
NO-YOLK noodles
cocoa
smooth peanut butter
saltine crackers
vinegar
soy sauce
olive oil
LIST OF CANNED GOODS AND SPECIAL INGREDIENTS
needed for recipes on this lens
black beans
kidney beans
tomato sauce
diced tomato with green chillis
pumpkin pie filling
pineapple tidbits, canned in its own juice
mandarin oranges, canned in its own juice
Ragu Cheesy (Light Parmeson Alfredo) sauce
98 % fat free Cream of Chicken soup
refried beans
pasta sauce
water chestnuts
chicken broth or chicken boullion cubes (to make broth)
salsa
SPECIAL INGREDIENTS
Chocolate sugar free, instant pudding mix
Butterscotch sugar free, instant pudding mix
Rice Krispies
mini marshmallows
Italian style bread crumbs
Mission Carb Balance flour tortillas
egg roll wrappers
corn flakes
LISTS OF REFRIGERATED AND FROZEN FOODS
AND FRESH FRUITS AND VEGETABLES
eggs
Land O Lakes Fresh Buttery Taste spread
NO-FAT Half & Half
No-fat shredded cheddar cheese
turkey pepperoni
cole slaw mix
low-fat buttermilk
cabbage
low-fat Mexican blend cheese
Cool Whip Light
chicken breasts
fully cooked crab meat
frozen corn
frozen peas
frozen spinach
FRESH FRUITS AND VEGETABLES
grapes
bananas
strawberries
apples
broccoli
onion
potatoes (russet or yukon)
zucchini
garlic cloves or minced garlic in a jar
chilii peppers (optional)
fresh cilantro (optonal)
Nobody Here But Us Chickens
"Please Talk To Us"
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TheLifestyleChanger
Mar 5, 2012 @ 4:08 am | delete
- Congratulations on both losing the weight and providing an inspirational, educational lens on the subject. Blessed!
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scarlettohairy Dec 26, 2011 @ 12:33 pm | delete
- This is great. There are several recipes here I would fix and eat, no problem. Yum! And I can stand to lose some weight.
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Tipi
Nov 14, 2011 @ 10:52 am | delete
- Thank you for sharing your recipes, they all look very good.
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hamshi5433
Sep 26, 2011 @ 6:02 pm | delete
- Me and diets are enemies but after seeing these beautiful recipes, I might give it a try soon! Thanx for sharing those useful diet tips and recipes.
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lbrummer
Sep 26, 2011 @ 6:10 pm | delete
- My husband, who doesn't have to watch his weight, likes all these recipes. It makes it so much easier if everyone in the family likes the food. They can just eat more of it.
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Links to Fabulous Recipes
that show PointsPlus values or nutritional info
Gina's Skinny Taste My favorite recipe link. Many low cal/low carb recipes.
Spark Recipes Great recipes with nutritional information. I use my Weight Watchers calculator to find the PointsPlus values of these recipes.
All Recipes Another much used and loved recipe site. These also have to be calculated for PointsPlus values.
by lbrummer
Hello world. My name is Loraine and I am a volunteer art teacher at a Catholic elementary school in northeast Nebraska. I decided last fall to put all... more »
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