Hello, Weight Watchers! Did last week’s meeting inspire any of you to make any Quick and Easy Meals at Home? It’s easy to get into a food rut and be tempted to eat out more frequently. Eating out is a part of life, and Weight Watchers should feel like they can do so within their chosen food plan. However, many members will find it more difficult to stay on track if they’re eating out a lot. Preparing meals at home keeps us in charge of the menu, ingredients, and portion sizes.
10 QUICK "RECIPE" IDEAS
1) Reuben – Spread wheat bread with Russian dressing. Layer with turkey pastrami, Swiss cheese and broccoli slaw mix that has been mixed with mayonnaise.
2) Tuna Melt – Make or buy low-fat tuna salad. Spread onto bread and top with cheese. Broil in toaster oven until cheese is bubbly.
3) Sausage Pita Pizza – Spread an open-faced pita with tomato sauce. Top with part-skim mozzarella cheese and sliced, precooked sausage. Broil in toaster oven until cheese bubbles and sausage warms through.
4) Cheddar-Broccoli Potato – Poke holes in a scrubbed potato with a fork. Microwave until cooked through; set aside and keep warm. Microwave frozen chopped broccoli florets according to package directions. Cut a deep slit in potato and top with broccoli and shredded cheddar cheese. Microwave until cheese melts.
5) Chicken, Black Bean and Corn Quesadilla – Shred a precooked chicken breast. Place chicken in a bowl and mix with drained and rinsed canned black beans, drained canned corn, shredded cheddar cheese and salsa. Spread mixture on half a large tortilla. Fold tortilla to cover filling ingredients and microwave until heated through. Top with salsa and sour cream if desired.
6) Spicy Bean Nachos – Spread baked tortilla chips on a toaster oven-sized baking tray or aluminum foil. Top with canned refried beans, shredded Monterey Jack cheese and hot salsa. Bake in toaster oven until heated through and cheese is melted.
7) Moroccan Couscous: Add boiling water to whole-wheat couscous; let stand 5 minutes. Add chopped mixed dried fruit, ground cumin and sliced almonds.
8) Turkey Wrap: Spread gourmet mustard on a whole-wheat tortilla; top with smoked turkey breast, reduced-fat cheese, shredded lettuce and sliced tomato; roll up.
9) Sloppy Veggie Stew: Take two 10-ounce bags of frozen mixed vegetables and combine them with 1 1/2 cups sloppy joe sauce; bring to a simmer and place each serving over 1 cup cooked brown rice. Makes 4 servings, POINTS value per serving: 4
10) Vegetable Primavera. Combine two 10-ounce bags of frozen mixed vegetables with 2 cups jarred marinara sauce and 1/4 cup heavy cream in a large saucepan. Bring to a simmer and toss each serving with 1 cup cooked whole-wheat pasta. Makes 4 servings, POINTS value per serving: 7
BAKE
Don’t forget, if you purchase one box of Just Two POINTS snack bars, Cheddar Twists, or Pretzel Thins, you will receive one dollar off a second box. Feel free to mix and match! This sale ends August 25.
ARTICLES OF NOTE
- Social Support and Lasting Weight Loss
- The Benefits of a Supportive Environment
- Six Sure-Fire Ways to Ask for Help
JOIN US!
Are you or is someone you know a Weight Watchers Lifetime member or soon to become one? Would you like to inspire others with your success while earning extra money? If so, becoming a Weight Watchers Leader or Receptionist might be for you! Enjoy flexible hours and a discount on meeting room products. Open information sessions will be held soon in Greencastle, Clinton, Mooresville, Franklin, and Shelbyville. E-mail me for dates and times if you are interested.
If we learn how to ask for the help we need, we will discover that making long-lasting, realistic changes to our weight can be positively influenced by the support of our family, friends, and coworkers. With the added support from Meetings, members can celebrate weight-loss success for good. Asking for help doesn’t come naturally to everyone, so we will discover the specific steps to take and use the Asserting Tool for Living to ask for the help we need. Come to the meeting this week to Talk About What Works and Laugh About What Doesn’t!
Have a great week!
Cyndi
Courage is the greatest of all the virtues. Because if you haven't courage, you may not have an opportunity to use any of the others.
~Samuel Johnson
Spinach, Tomato and Feta Omelet (from www.weightwatchers.com)
POINTS® Value: 4
Servings: 2
Preparation Time: 13 min
Cooking Time: 12 min
Level of Difficulty: Easy
Looking for a way to pack in more vegetables? Try an omelet. We loaded our eggs with spinach and then stuffed them with tomatoes and feta.
- 1 large egg(s)
- 3 large egg white(s)
- 1 cup spinach, choppped
- 1/2 tsp dried oregano
- 1/4 tsp table salt
- 1 sprays cooking spray
- 2 small tomato(es), chopped
- 2 Tbsp feta cheese, crumbled
- 4 slice reduced-calorie wheat bread, toasted
Combine egg, egg whites, spinach, oregano and salt in a medium bowl; beat until well-blended.
Lightly coat a 9-inch nonstick skillet with cooking spray; heat over medium heat. Pour egg mixture into skillet and spread to cover pan. Cook until bottom is lightly browned and firm, about 5 to 6 minutes. With a large spatula, flip omelet and cook other side until center is set, about 3 minutes more.
Transfer omelet to a platter. Sprinkle tomatoes and cheese on one half; fold over other half to cover. Allow to stand 1 minute; cut in half crosswise and serve each piece with 2 slices of toast.
Layered Mexican Chicken
POINTS® Value: 6
Servings: 12
Preparation Time: 20 min
Cooking Time: 45 min
Level of Difficulty: Moderate
This Mexican lasagna will last up to five days in the refrigerator. It's a terrific make-ahead meal from our Cook Once, Eat All Week Series.
- 1 sprays olive oil cooking spray
- 2 pound uncooked boneless, skinless chicken breast
- 30 oz canned black beans, rinsed and drained
- 3 cup fat-free sour cream
- 2 cup shredded reduced-fat Mexican-style cheese, divided
- 8 oz chopped green chilies, two 4-oz cans
- 2 tsp ground cumin
- 1/2 tsp black pepper
- 12 medium corn tortilla(s), cut into 2-inch strips
- 1 cup salsa, mild, medium or hot
Preheat oven to 350ºF. Coat a lasagna pan with cooking spray.
Place chicken in medium saucepan and fill with enough cold water just to cover chicken. Set pan over high heat and bring to a boil. Reduce heat to medium and simmer until chicken is cooked through, about 10 to 15 minutes; drain. When chicken is cool enough to handle, cut into 1-inch pieces.
Transfer chicken to a large bowl and add beans, sour cream, 1 cup of shredded cheese, chilies, cumin, and pepper; mix well and set aside.
Arrange half of tortillas in bottom of prepared lasagna pan, overlapping pieces to cover surface. Top tortillas with half of chicken mixture, layer with remaining tortillas and then top with remaining chicken mixture. Sprinkle with remaining cup of cheese.
Bake until filling is bubbly and cheese is melted, about 30 minutes. Let stand 5 minutes before slicing into 12 pieces. Serve with salsa on the side.
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