Creamy Lemon Pie PointsPlus 3

Ingredients

6 whole reduced-fat cinnamon graham crackers
2 Tbsp salted butter
11 oz fat-free sweetened condensed milk
2 large egg(s)
1/2 cup(s) fresh lemon juice
1 Tbsp lemon zest  

Instructions

Preheat oven to 350ºF.

Grind graham crackers in a food processor until fine crumbs form. Or place crackers in a resealable plastic bag and crush with a rolling pin. Place crumbs in a small bowl.

 Melt butter on stove top or in microwave and pour over graham cracker crumbs, mixing with a fork until completely moistened. Press crumbs evenly onto bottom of a 9-inch pie pan; place crust in refrigerator while preparing lemon filling.

In a medium bowl, combine condensed milk and eggs; mix until smooth. Add lemon juice and zest; stir until incorporated and pour into prepared crust.

Bake pie for 15 minutes. Cool completely and for best flavor, serve chilled. Yields 1 piece per serving.


Notes

This pie can be baked and frozen for up to two weeks. Defrost and serve chilled.

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Mexican Chicken and Bean Pizza PointsPlus 6

Ingredients

3 spray(s) cooking spray
4 small corn tortilla(s)
8 oz uncooked 93% lean ground chicken
1 tsp minced garlic
1/2 tsp ground cumin
1/4 tsp table salt
1/2 cup(s) canned pinto beans, rinsed and drained
1/3 cup(s) fat free salsa, verde
1/2 cup(s) cilantro, fresh, chopped, divided
1/4 cup(s) low fat shredded cheddar cheese, sharp-variety
8 tsp reduced-fat sour cream
1 medium plum tomato(es), diced
1/2 item(s) (medium) avocado, diced
1 tsp fresh lime juice  




Instructions

Preheat oven to 425°F. Coat a baking sheet with cooking spray.

Place tortillas on prepared pan; bake until crisp, about 6 to 8 minutes.

Meanwhile, coat a large nonstick skillet with cooking spray; heat over medium-high heat. Add chicken, garlic, cumin and salt; cook, breaking up chunks of chicken with a wooden spoon, until cooked through, about 4 to 5 minutes.

Next, in a bowl, mash beans and salsa with a fork until well-blended and most of the beans are mashed; stir in 1/4 cup cilantro.

To assemble pizzas, spread 1/4 bean mixture over each tortilla (slightly less than 1/4 cup); top each with about 1/3 cup chicken mixture and sprinkle each with 1 tablespoon cheese. Bake until cheese melts and topping is hot, about 3 minutes. (Broil pizzas to brown cheese even more, if desired.)

Meanwhile, in a medium bowl, toss together tomato, avocado, remaining 1/4 cup cilantro and lime juice.

Remove pizzas from oven and top each with 2 teaspoons reduced-fat sour cream and about 1/4 cup avocado mixture. Yields 1 pizza per serving.

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Grilled Pizza with Sausage, Onions and Peppers PointsPlus 3

Ingredients

6 oz cooked chicken sausage(s), about 2 links, halved lengthwise, thinly sliced
1 small uncooked red onion(s), cut into thin slivers
1 small yellow pepper(s), cut into 1/4-inch-thick slices
1/2 cup(s) store-bought pizza sauce, or tomato sauce
4 medium whole wheat tortilla(s)
1 tsp dried oregano
3/4 cup(s) shredded part-skim mozzarella cheese  

Instructions

Preheat an outdoor grill to medium (or a grill pan over medium-high heat). Place sausage, onion and pepper on grill in a grill basket; cook, flipping once, until sausage is golden and vegetables start to brown, about 4 to 6 minutes. Remove from grill and set aside until ready to use.
To prepare pizzas, spread 2 tablespoons of sauce on each tortilla. Sprinkle each with 1/4 teaspoon of dried oregano and then top each with 1/4 of sausage-vegetable mixture; top each with 3 tablespoons of cheese.

Place pizzas on grill (or as many as will fit on grill pan at one time) and cook until edges begin to brown, about 3 to 5 minutes; rotate pizzas. Continue cooking until cheese is bubbly, about 2 to 4 minutes more. Yields 1 pizza per serving.


Notes

Cooking time on an outdoor grill may vary slightly from a grill pan.

Mexican Scrambled Egg Sandwiches PointsPlus 5

Ingredients:

2 spray(s) cooking spray
6 large egg(s)
4 item(s) (large) egg white(s)
3 Tbsp uncooked scallion(s), sliced
2 Tbsp cilantro, fresh, chopped
1/2 tsp table salt
1/8 tsp black pepper, freshly ground
3/4 cup(s) fat free salsa, chunky variety
6 item(s) light English muffin, split and toasted  

Instructions:

Coat a large nonstick skillet with cooking spray; place over medium-high heat. In a bowl, beat together eggs, egg whites, scallions, cilantro, salt and pepper until blended; pour into skillet and scramble just until barely set, about 2 1/2 minutes (egg mixture should still be slightly wet; be careful not to overcook).

Remove from heat and gently fold in salsa.

Place 1/6 of eggs on top of each muffin bottom. Top with muffin tops. Yields 1 sandwich per serving.



Notes

Want to eat it on the run? Wrap it up in whole grain flour tortilla and make a breakfast burrito instead (might affect PointsPlus values).

Add fresh sliced tomato, sliced water-packed roasted red peppers and/or jalapeno slices, if desired.

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Macaroni Salad PointsPlus 3

Ingredients

4 1/2 cup(s) cooked macaroni, kept warm
3/4 cup(s) fat free mayonnaise
1/4 cup(s) fat free sour cream
3 Tbsp sweet pickle relish
1 medium sweet red pepper(s), diced
1 medium green pepper(s), diced
1 medium uncooked carrot(s), diced
1/4 cup(s) (sliced) uncooked red onion(s), minced
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste  


Instructions

While macaroni is still warm, place in a large bowl. Add mayonnaise, sour cream and relish; toss to coat. Add peppers, carrot and onion; toss to combine. Season to taste with salt and pepper.

Serve warm or chilled. Yields about 1/2 cup per serving.




Notes

Consider putting a little heat in traditional macaroni salad by blending 1 teaspoon of wasabi powder into the sour cream.

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Rosemary and Garlic-Grilled Baby Potato Skewers

Ingredients

3/4 pound(s) uncooked baby potatoes, red variety (about 1-inch each)
3/4 pound(s) uncooked baby potatoes, white variety (about 1-inch each)
1/4 cup(s) water
1 Tbsp olive oil, extra virgin
2 tsp rosemary, chopped
1 tsp minced garlic
1 tsp kosher salt
1/8 tsp black pepper
2 spray(s) cooking spray

Instructions

Rinse potatoes and place in a large microwave safe bowl with 1/4 cup water. Cover and cook on high until potatoes are tender; about 10 to 12 minutes; drain well and set aside until cool enough to handle, about 10 minutes.

In a medium bowl, toss potatoes with oil, rosemary, garlic, salt and pepper. Skewer 5 potatoes on each of six metal skewers (or rosemary sprigs), alternating red and white potatoes on each skewer.

Off heat, coat a grill or grill pan with cooking spray and heat to medium-high heat. Cook potatoes until grill marks are evident, turning once, about 5 minutes. Yields 1 skewer per serving.


Notes

This recipe is easily doubled to feed a crowd.

If using wooden skewers, make sure to soak them in water for 20 minutes first to prevent charring.

PointsPlus 3 

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Skinny Meatloaf Muffins with Barbecue Sauce POINTS PLUS 4

These little gems have been very popular on my site… Have you tried them yet?  They are yummy, yummy, yummy! The whole family will love them and so will you because they are super easy to make. What a fun way to present meatloaf. Even meatloaf haters love them! The skinny for each muffin, 115 calories, 2 grams of fat and 4 Weight Watchers POINTS PLUS.  So low in calories and fat you can easily enjoy 2 of them!

Prep Time: 15 minutes

Bake Time: 40 minutes

Ingredients for Meatloaf Muffins:

1 package (~1.25 pounds) 99% fat-free ground turkey breast

1 slice whole wheat or multigrain bread (I used Milton’s Multi-Grain) or ½ cup store bought bread crumbs.

1 cup onions, finely diced

1 egg, I used Egg-Land’s Best eggs

2 tablespoons Worcestershire sauce

½ cup Sweet Baby Ray’s barbecue sauce or your favorite

¼ teaspoon salt

Fresh ground pepper, to taste



Ingredients for Topping:

⅓ cup Sweet Baby Ray’s barbecue sauce or your favorite


Instructions

1. Preheat oven to 350 degrees.  Coat a regular (12-cup) muffin pan with cooking spray.  Set aside.

2. To make bread crumbs: Toast 1 slice whole wheat or multi-grain bread. Place in blender and pulse until made into crumbs.

3. In a large bowl, add ground turkey, bread crumbs, onions, egg, Worcestershire sauce, ½ cup barbecue sauce,  salt and pepper.  Using your hands or a large spoon, thoroughly mix together until well blended.

4. Add meatloaf mixture to the top of each muffin cup, flattening out the tops. Top each meatloaf muffin with ¾ tablespoon barbecue sauce and spread evenly over top.

5. Bake for 40 minutes. Run a knife around each muffin to loosen it from pan. Remove to a serving plate.

Makes 9 meatloaf muffins (1-2 muffins per serving)

Shopping Tips
I love Milton’s Multi-Grain bread and used it to make the bread crumbs. It’s sold in most supermarkets and Trader Joe’s.

Sweet Baby Rays is such a delicious barbecue sauce. You’ll find it in most supermarkets where other barbecue sauces are sold.

Weight Watchers (old points) 2
Weight Watchers POINTS PLUS 4
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Lemon Bars PointsPlus 3

Ingredients

1 1/3 cup(s) all-purpose flour
5 Tbsp packed light brown sugar
8 Tbsp regular butter, cold, cut into 1/2-inch pieces
4 large egg(s)
1/2 tsp vanilla extract
1 1/2 cup(s) powdered sugar, divided
3/4 cup(s) fresh lemon juice
2 tsp lemon zest  

Instructions




Preheat oven to 350°F.

To make crust, mix flour and light brown sugar using a food processor until fully incorporated. Toss butter into flour mixture and pulse to combine using short bursts of power until butter is cut into tiny pea-sized pieces and dough appears lumpy. Sprinkle crust mixture onto an ungreased 13 X 9 X 2-inch baking pan as evenly as possible; press down with a spatula to create a packed surface. Place crust in middle of oven and bake until golden, about 20 minutes.

Meanwhile, to make lemon topping, beat eggs in a medium bowl with an electric mixer until well blended. Add vanilla extract and 3/4 cup of powdered sugar; mix well. Add lemon juice and remaining powdered sugar; mix until powdered sugar is completely dissolved and then add zest.

As soon as crust is finished, remove from oven and reduce oven temperature to 300°F. Immediately pour lemon mixture over hot crust. Bake completely, about 30 minutes; cool, and cut into 24 bars. Yields 1 bar per serving.


Notes

The crust must be HOT when you pour on the lemon mixture.

You’ll need approximately three lemons to yield the amount of juice and zest in this recipe.

You can increase the lemon flavor of these bars by adding more zest or eliminate the zest altogether for a less tart taste. You can also change the flavor completely by subbing fresh lime juice and zest for the lemon.

Prep time: 12 min

Cook time: 50 min

Other time: 0 min

  Serves: 24

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Mini Coffee-Chip Ice Cream Sandwiches PointsPlus 2

Ingredients

1 1/2 tsp water, warm
2 tsp instant espresso, powder
1 1/2 cup(s) light vanilla ice cream
2 Tbsp mini chocolate chips
24 item(s) chocolate wafer(s)

Instructions

In a small bowl, combine water and espresso powder; chill for several minutes.

In another small bowl, combine ice cream, espresso mixture and chocolate chips. Spoon 2 tablespoons ice cream mixture on top of 12 wafers; top each with a second wafer. Freeze until ready to serve. Yields 1 sandwich per serving.

Notes

If you want to double this recipe, make one batch at a time so the ice cream won’t get too soft.

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Citrus Punch PointsPlus 3

Ingredients

4 cup(s) diet ginger ale
2 cup(s) grapefruit juice
2 cup(s) mango nectar
2 2/3 Tbsp frozen orange juice concentrate, thawed
4 fl oz rum, preferably white, 80 proof
3 tsp fresh lime juice, or to taste
1 small orange(s), seedless, thinly sliced  

Instructions

In a large pitcher, combine ginger ale, grapefruit juice, mango nectar, orange juice concentrate, rum and lime juice. Garnish with thin slices of orange (and/or lime). Yields about 1 cup per serving.





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Greek Yogurt with Warm Blueberry Sauce PointsPlus 3

Ingredients

2 cup(s) fresh blueberries
2 Tbsp sugar, granulated
2 Tbsp water
1/2 tsp lemon zest, grated, or more to taste (plus extra for garnish)
1/2 tsp fresh lemon juice, or more to taste
1 pinch table salt
 3 cup(s) fat-free plain Greek yogurt  

Instructions

In a medium saucepan, combine blueberries, sugar and water; bring to a simmer over medium-high heat. Reduce heat to medium and simmer, stirring occasionally, until most of the berries burst and cook down into a purple sauce, about 5 to 7 minutes.

Remove sauce from heat and stir in lemon zest, lemon juice and salt; let cool to warm. (If not using right away, transfer to a container, cover and refrigerate until serving. Reheat before serving.)

To serve, spoon yogurt into small bowls; top with warm berry sauce and swirl sauce into yogurt. Yields 1/2 cup yogurt and about 1/4 cup sauce per serving.

Notes
Frozen blueberries can be used in place of fresh blueberries – especially when they are not in season. Just add a few minutes to the sauce cooking time.

A sprinkling of toasted almonds would be a nice addition to this recipe (could affect PointsPlus values).

If you really love lemon, spoon some lemon zest into the yogurt and also use some as a garnish.Share This Recipe!

Frozen Chocolate Mint Dessert PointsPlus 3

Ingredients

1 oz chocolate wafer(s), about 5 cookies
1/4 tsp mint extract
1 tsp unsweetened cocoa powder
7 oz fat free whipped topping, about 1 whole aerosol can
1/4 cup(s) fat free skim milk
3 piece(s) Weight Watchers by Whitman's Mint patties, frozen, chopped
2 Tbsp chocolate syrup
6 Tbsp whipped topping light or fat free, vanilla or chocolate  

Instructions

Line six muffin holes with foil muffin liners.

In a blender, combine wafers, extract, cocoa, fat-free whipped topping and milk; blend until completely combined. Divide mixture among prepared muffin liners; freeze for at least 2 hours.

Just before serving, top each with 1/6 of mint patties, 1 teaspoon chocolate syrup and 1 tablespoon whipped topping. Yields 1 dessert per serving.


Notes

This easy chocolate dessert can be made in several flavors. For a pure chocolate treat, replace the mint extract with chocolate or vanilla extract and swap the mint patties for an ounce of mini chocolate chips (could affect PointsPlus values).

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Spicy Beef Tacos PointsPlus 7

Ingredients

3 spray(s) cooking spray, divided  
2 clove(s) (medium) garlic clove(s), minced
3/4 pound(s) uncooked 93% lean ground beef
1 1/2 tsp ground cumin
1 1/2 tsp ground coriander
3/4 tsp table salt, or to taste  
1 1/2 cup(s) canned diced tomatoes, with jalapenos or green chilies
8 small corn tortilla(s), lightly toasted just before serving if desired*
2 cup(s) (chopped) lettuce, shredded
1/2 cup(s) low fat shredded cheddar cheese, sharp-variety
 1/3 cup(s) fat free salsa  

Instructions

    Coat a large skillet with cooking spray; heat over medium-high heat. Add garlic; cook, stirring, until fragrant, about 30 seconds to 1 minute. Add beef; cook until browned, breaking up meat as it cooks, about 5 to 6 minutes. Add cumin, coriander, salt and diced tomatoes; cook, stirring occasionally, until liquid is almost absorbed, about 5 to 6 minutes.

    Place tortillas on a flat surface. Top each with about 1/4 cup beef, 1/4 cup lettuce, 1 tablespoon cheese and 2 teaspoons salsa. Fold tortillas in half and serve. Yields 2 tacos per serving.

Notes
*To toast tortillas, coat a baking sheet with cooking spray. Place tortillas on top and coat with cooking spray. Heat in a 300°F oven until slightly crisp but not too crisp that they break when folded.

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Easy Deviled Eggs WW PointsPlus+ = 1

Easy Deviled Eggs is an easy and delicious recipe for deviled eggs. It is a perfect accompaniment for holiday appetizers, picnics, and summer grilling menus. It is also low in calories, low fat, low sugars, low cholesterol and low sodium. A diabetic friendly and a WeightWatchers (1) PointsPlus+ recipe. Makes 24 Servings. Easy Deviled Eggs will be loved by your family and guests.easy-deviled-eggs



ingredients:

1 Dozen hard boiled eggs, cut lengthwise in half
3 tbsp Greek-style sour cream & nonfat yogurt
3 tbsp reduced-fat mayonnaise
1 tbsp sweet pickle relish
1 tbsp Dijon mustard
1/8 tsp ground cayenne pepper

directions:

1. Carefully sccop out the yolks from the cooked egg halves; place in a medium size bowl and mash with a fork.

2. Add in the sour cream, mayo, relish and mustard; mix well.

3. Spoon into centers of whites; sprinkle with the cayenne pepper.

TIP: (How to Easily Fill the Egg White Halves)
Spoon egg yolk mixture into small resealable plastic bag. Cut small corner from bottom of bag; use to pipe filling into egg white halves.

YIELD: 24 Servings
Serving Size: 1 egg half per serving.

WW PointsPlus+ = 1

Carb Choices: 1
Diet Exchange:
1 Fat

nutritional information
Calories: 50, Total Fat 3.5g, Saturated Fat 1g, Cholesterol 95mg, Sodium 60mg, Sugars 1g, Carbohydrates 14g, Fiber 0g, Protein 3g


DISCLAIMER: Weight Watchers is a registered trademark of Weight Watchers International Inc. Points and PointsPlus are trademarks of Weight Watchers International Inc. Authentic information about the program is only available at your local Weight Watchers meeting. This site is not affiliated with Weight Watchers International in any way and Weight Watchers has not reviewed this site for accuracy or suitability for WW members. Information on this site is based on recollections and assumptions of its author and is not warranted for any purpose by its author. All readers are encouraged to go to a Weight Watcher’s meeting for actual WW info. This site is presented under the rights of the First Amendment; rights worth fighting for. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

IMPORTANT: This site is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.

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WW Cheesecake PointsPlus+ = 5

Ingredients

Graham crackers, finely crushed (about 1-1/3 cups)
6 tbsp SPLENDA® No Calorie Sweetener,
Granulated, divided

3 tbsp margarine, melted
1 (8 oz) bar Fat-Free cream cheese, softened
1-1/2 cups Sugar-Free frozen whipped topping, thawed
1 cup sliced fresh strawberries
3 kiwi (1/2 lb) peeled, sliced

Directions:

1. Preheat oven to 375º F.

2. Mix together the graham cracker crumbs, 2 tbsp of the Splenda and the 3 tbsp margarine until well blended; press onto bottom and up the sides of a 9-inch pie plate.
Bake 8 to 10 minutes or until lightly browned; cool completely.

3. Beat together the cream cheese and remaining Splenda in a medium size bowl with mixer until well blended. Gently stir in whipped topping; spoon into crust.
Refrigerate 3 hours. Top cheesecake with the fruit before serving.

Yield: 8 Servings
Serving Size: 1/8 of recipe


Weight watchers PointsPlus+ = 5

Nutrition Information:
Calories 190, Carbs 24g, Fiber 2g, Fat 8g, Cholesterol 5mg, Protein 6g, Sodium 330mg,
Sugars 10g, Calcium 15 %DV, Vitamin A 15 %DV, Vitamin C 60 %DV, Iron 4 %DV

WW Grilled Chicken and Rice Salad WW Plus+ = 6

Ingredients

2/3 cup fat free Italian salad dressing
6 small skinless, boneless chicken breast halves,
(1 1/2 to 1 3/4 pounds total)

1 cup loose pack frozen French cut green beans
3 cups cooked brown rice, chilled
1 (14 oz) can artichoke hearts, drained & quartered
2 cups packaged coleslaw mix
Lettuce leaves



Directions:

1. Place 3 tbsp of the Italian salad dressing in a small bowl.
Set aside remaining dressing.

2. Place chicken on the rack of an uncovered grill directly over medium hot coals. Grill 12 to 15 minutes or until chicken is tender and no longer pink (170 degrees F.), turning once and brushing chicken with the 3 tbsp dressing during the last 2 minutes.

3. Rinse green beans with cool water for 30 seconds; drain well. In a large bowl toss together beans, chilled rice, artichoke hearts and coleslaw mix. Pour the reserved salad dressing over rice mixture; toss to gently coat.

4. Remove chicken from grill and slice. Arrange lettuce leaves on 6 dinner plates. Top with the rice mixture and chicken slices.

Yield: 6 Servings
Serving Size: 1 chicken breast half and 1 cup salad


Weight Watchers PointsPlus+ = 6 Per Serving

Nutrition Information:
Calories 280, Carbs 30, Fat 3 g, Fiber 5 g, Protein 31g.

weight watchers meals recipes

 Double Chocolate Pie PointsPlus+ = 5

Double Chocolate Pie is an easy recipe for a delicious chocolate pie made with fat-free and sugar-free white and dark chocolate pudding mixes. Total assembly time of 10 minutes and WeightWatchers friendly at (5) PointsPlus per serving. Makes 8 servings. A great and simple recipe for any day of the week. Double Chocolate Pie will be loved by everyone in your family and all your guests.double-choc-pie

INGREDIENTS:

1. 1 (1.4 oz) box fat free, sugar free chocolate instant pudding mix
2 cups cold skim milk, divided
1 (8 oz) carton frozen fat free whipped topping, thawed, divided
1 (6 oz) ready-to-use reduced-fat graham cracker crumb crust
1 (1.0 oz) box fat free, sugar free white chocolate instant pudding mix

DIRECTIONS:

1. Beat together the chocolate pudding mix and 1 cup milk with whisk 2 minutes (Pudding will be thick). Stir in half the whipped topping; spread onto bottom of crust.

2. Repeat with white chocolate pudding mix, remaining milk and remaining whipped topping; spread over pudding layer in crust.

3. Refrigerate 4 hours or until firm.


Yield: 8 Servings

WW PointsPlus+ = 5
Carb Choices: 2-1/2

Diet Exchange:
2-1/2 Starch + 1/2 Fat

NUTRITIONAL INFORMATION:
Calories: 200, Total Fat 5g, Saturated Fat 2.5g, Cholesterol 0mg, Sodium 440mg, Sugars 13g, Carbohydrates 36g, Fiber 1g, Protein 3g

DISCLAIMER: WeightWatchers is a registered trademark of Weight Watchers International Inc. Points and PointsPlus are trademarks of WeightWatchers International Inc. Authentic information about the program is only available at your local WeightWatchers meeting. This site is not affiliated with WeightWatchers International in any way and WeightWatchers has not reviewed this site for accuracy or suitability for WW members. Information on this site is based on recollections and assumptions of its author and is not warranted for any purpose by its author. All readers are encouraged to go to a Weight Watchers meeting for actual WW info. This site is presented under the rights of the First Amendment; rights worth fighting for. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

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Layered Artichoke Dip 3 Points+

Layered Artichoke Dip is an easy, delicious and healthy low calories, low fat, low cholesterol, low sodium, low sugars, low carbohydrates, WeightWatchers (3) PointsPlus, heart healthy and also a diabetic friendly recipe. Features: artichoke hearts cream cheese, bell peppers, black olives, Parmesan cheese and baked in the oven; served with pita chips. Makes 24 servings. Layered Artichoke Dip will be loved by family and guests alike.layered-artichoke-dip

INGREDIENTS:

1 (8 oz) bar Neufchatel cheese, softened
1 (14 oz) can artichoke hearts, drained, chopped
1/4 cup grated Parmesan cheese
2 garlic cloves, minced
1 small red bell pepper, chopped
1 (3.5 oz) pkg crumbled reduced fat Feta cheese
1 tbsp sliced black olives
Pita Chips Original (such as Athenos or other brand)

DIRECTIONS:

1. Preheat oven to 350° F.

2. Mix together the first 4 ingredients until blended.

3. Spread into a 3 cup ovenproof dish; top with the peppers and feta.

4. Bake 20 minutes or until heated through; top with olives. Serve with chips.

Yield: 24 Servings
Serving Size: 2 Tbsp dip and 7 chips per serving.

WW PointsPlus+ = 3
Carb Choices: 1

Diet Exchange:
1 Starch + 1 Fat

NUTRITIONAL INFORMATION:
Calories: 120, Total Fat 6g, Saturated Fat 2g, Cholesterol 10mg, Sodium 330mg, Sugars 1g, Carbohydrates 14g, Fiber 1g, Protein 5g



IMPORTANT: www.wwrecipes7.blogspot.com is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.

DISCLAIMER: Weight Watchers is a registered trademark of Weight Watchers International Inc. Points and PointsPlus are trademarks of Weight Watchers International Inc. Authentic information about the program is only available at your local Weight Watchers meeting. This site is not affiliated with WeightWatchers International in any way and Weight Watchers has not reviewed this site for accuracy or suitability for WW members. Information on this site is based on recollections and assumptions of its author and is not warranted for any purpose by its author. All readers are encouraged to go to a Weight Watchers meeting for actual WW info. This site is presented under the rights of the First Amendment; rights worth fighting for. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

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Crockpot Chicken-Wild Rice Soup (5 Points+)

Crockpot Chicken-Wild Rice Soup is an easy, delicious and healthy, low calories, low fat, low carbohydrates, low sodium, WeightWatchers (5) PointsPlus recipe. Makes 6 (1-1/2 cup) servings. Crockpot Chicken-Wild Rice Soup will be loved be everyone.

INGREDIENTS:

3 cups water
1 (14 oz) can low sodium chicken broth
1 (10-3/4 oz) can condensed low fat, low sodium
cream of chicken soup

2/3 cup uncooked wild rice, rinsed and drained
1 tsp dried thyme, crushed
1/4 tsp ground black pepper
3 cups chopped cooked chicken
2 cups shredded fresh spinach

DIRECTIONS:

1.  in a 3-1/2 or 4 quart quart slow cooker, combine the water, broth, cream of chicken soup, uncooked wild rice, thyme, and black pepper.

2. Cover and cook on LOW 7 to 8 hours or on HIGH 3-1/2 to 4 hours.

3. Turn off cooker and stir in chicken and spinach.


Yield: 6 Servings.
Serving Size: 1-1/2 cups per serving.

WW PointsPlus+ = 5

Carb Choices: 1

Diet Exchange:
1 Vegetable + 3 Meat (L) + 1/2 Fat + 1 Starch

NUTRITIONAL INFORMATION:
Calories: 216, Total Fat 4g, Saturated Fat 1g, Cholesterol 64mg, Sodium 397mg, Carbohydrates 19g, Fiber 2g, Protein 26g

DISCLAIMER: Weight Watchers is a registered trademark of Weight Watchers International Inc. Points and PointsPlus are trademarks of Weight Watchers International Inc. Authentic information about the program is only available at your local Weight Watchers meeting. This site is not affiliated with Weight Watchers International in any way and Weight Watchers has not reviewed this site for accuracy or suitability for WW members. Information on this site is based on recollections and assumptions of its author and is not warranted for any purpose by its author. All readers are encouraged to go to a Weight Watchers meeting for actual WW info. This site is presented under the rights of the First Amendment; rights worth fighting for. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

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Cheesy Brunch Bake Plus+ 4 Per Serving

Ingredients:

Non stick cooking spray

2 (4 oz) cans buttermilk biscuits

3 (8 oz) cartons egg substitute

7 oz Canadian bacon, chopped

1 cup shredded reduced fat Cheddar cheese

1 cup shredded part skim mozzarella cheese

1/2 cup chopped fresh mushrooms

1/2 cup finely chopped onions

1/4 tsp black pepper

Directions:

1. Arrange biscuits in a 13 by 9 inch baking dish coated with cooking spray.

2. In a large bowl, combine the remaining ingredients and pour over biscuits.

3. Bake, uncovered at 350° 30 to 35 minutes or until a knife inserted near center comes out clean.

Makes 12 Servings (Serving Size = 1 Biscuit Section)

Nutrition Information:

Calories 160, Fat 5 g, Cholesterol 20 mg, Carbs 13 g, Fiber 1 g, Protein 15 g




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Chicken, Sweet Corn & Mayonnaise Sandwich

Serves 1
Preparation: 5 mins
Weight Watchers POINTS Per Serving: 8

INGREDIENTS

120g (4 oz) sweet corn, cooked
60g (2 oz) cooked chicken breast, shredded
30ml (2 tbsp) mayonnaise
2 slices of bread, white or wholemeal, you decide

METHOD

Mix the sweet corn, chicken and mayonnaise in a bowl.
Spoon the mixture on one slice of bread and close the sandwich by placing the other slice on top. Enjoy.



NOTE

Use frozen sweet corn that has been thawed if you like. My preference is to cut off fresh corn off the cob and frying them for a few minutes in a very hot frying pan with a little butter. This way the sweet and crunchy sweet corn contrasts well with the soft and velvety chicken.

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French Onion Soup recipe – 3 points

I personally hate onions, but I know there are people out there who like this vegetable. This traditional French soup recipe is for them.
Weight Watchers French Onion Soup recipe
Makes 16 servings

Ingredients

5 lbs onions, unpeeled
1/2 cup butter (1 stick)
1 1/2 teaspoons black pepper, freshly ground
2 tablespoons paprika
1 bay leaf
7 (16 ounce) cans beef broth, divided (recommended Swanson’s)
1 cup dry white wine (optional)
3/4 cup all-purpose flour or instant flour (such as Wondra)
caramel coloring (optional) or Kitchen Bouquet (optional)
2 teaspoons salt
croutons (optional)
swiss cheese (optional) or gruyere cheese (optional)

Preparation
1. Peel onions and slice 1/8 inch thick, preferably in a food processor.
2. Melt butter in a 6-quart (or larger) stockpot. Add onions; cook, uncovered, over low heat for 1 1/2 hours, stirring occasionally.
3. (The long cooking time makes the onions mellow and sweet.) Stir in pepper, paprika and bay leaf; saute over low heat 10 minutes more, stirring frequently.
4. Pour in 6 cans broth and wine. Increase heat and bring to a boil.
5. Dissolve flour in remaining 1 can broth.
6. Stir into boiling soup.
7. Reduce heat and simmer slowly for 2 hours.
8. Adjust color to a rich brown with caramel coloring, season with salt. Refrigerate overnight. To serve, heat soup in microwave or on stove top.
9. If desired, pour into ovenproof crocks or bowls.
10. Top with croutons and a sprinkling of grated cheese. Heat under the broiler until cheese melts and bubbles, about 5 minutes.
11. Leftover soup can be frozen.



WW POINTS per serving: 3
Nutritional information per serving:

170 calories, 8.0g fat, 2.5g fiber

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Low Calorie Fresh Strawberry Shortcake

Just 4 store bought ingredients to pure strawberry bliss! Such an easy dessert to make all summer long when strawberries are at their best. Each skinny serving has only 135 calories, 1 gram of fat and 4 Weight Watchers Points Plus. This recipe makes 1 serving but it can be doubled, tripled or any amount you want to make.

Prep Time: 5 minutes


Ingredients to Make One Dessert:

1 dessert shell or shortcake shell, see shopping tips

½ cup strawberries, chopped into small pieces

2 tablespoons Cool Whip Free (fat-free), thawed or fat-free whipped cream from a can

1½ teaspoons store-bought glaze for strawberries, see shopping tips

Instructions

1. Place the dessert on a small plate. Sprinkle strawberries over the top and sides. Dollop top with 2 tablespoons whipped cream and drizzle 1½ teaspoons of strawberry glaze over the top.

2. Depending on how many desserts you’ll be making, the remaining Cool Whip and dessert shells can be stored in the refrigerator or freezer.

Makes 1 dessert


Shopping and Storage Tips
The glaze for strawberries comes in a container and can be found in the produce section (near the strawberries) in most supermarkets. I used a brand called Marie’s Glaze for Strawberries but there are other brands. Store leftover glaze in the refrigerator for several weeks.

Ready baked dessert shells or called shortcake shells can usually be found in the produce section this time of year, usually displayed with fresh strawberries. They might also be in the bakery aisle. Most are packed 6 to 8 shells to a package. I used a brand called Safeway Kitchens dessert shells. Store leftover shells in the refrigerator or freeze.



Weight Watchers (old points) 2

Weight Watchers POINTS PLUS 4
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Weight Watchers Cheesecake Squares recipe (5 points)

Weight Watchers Cheesecake Squares recipe
Makes 16 squares

Ingredients:

1 (8 ounce) package cream cheese, softened
3/4 cup M&M or Smarties candies
1/2 cup walnuts, chopped
1 egg
1/3 cup margarine
1 cup flour
1/4 cup sugar, granulated
1/3 cup sugar, brown packed
1 teaspoon vanilla extract.



Preparation:

1. Preheat the oven to 350 degrees F.
2. Beat the margarine and brown sugar until light and fluffy.
3. Add the walnuts and flour; mix well.
4. Reserve 1/2 cup of the crumb mixture; press the remaining crumb mixture into bottom of a 8″ square pan.
5. Bake at 350 degrees for about 10 minutes.
6. Combine the softened cream cheese, granulated sugar and vanilla; using an electric mixer, mix at medium speed until well blended.
7. Add the egg; mix well.
8. Layer 1/2 cup of the Smarties or M&M candies over the crust; top with the cream cheese mixture.
9. Combine the remaining candy and reserved crumb mixture; mix well.
10. Sprinkle the crumb mixture over the cream cheese mixture.
11. Bake at 350 degrees for about 20 minutes.
12. Let cool completely before serving.

WW POINTS for one square: 5

Nutritional information for one square:
217 calories, 13.6g fat, 0.7g fiber

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Spicy Hot Potato Soup WW 4 Points Plus

Ingredients:

2 slices bacon
1 cup chopped carrots
1 cup chopped poblano chilies
1 cup chopped onion
2 tablespoons seeded and minced jalapeno pepper
3 cloves garlic, minced
1/2 teaspoon ground cumin
5 cups diced peeled baking potatoes
2 (14 1/2-ounce) cans fat-free chicken broth
1/2 teaspoon salt
1/3 cup King Arthur Unbleached All-Purpose Flour
2 1/2 cups skim milk
5 ounces Cabot Jalapeno Light Cheddar, grated (about 1 1/4 cups)
2 ounces Cabot Sharp Light Cheddar, grated (1/2 cups)
2/3 cup chopped green onion



Directions:
1. In large pot, cook bacon until crisp. Transfer to paper towel and set aside. Discard all but 1 tablespoon fat from pot.

2. Add carrots, poblanos, onion, jalapenos, garlic and cumin; sauté until golden brown. Add potatoes, chicken broth and salt. Bring to boil. Reduce heat to maintain gentle simmer, cover pot and cook for 25 minutes, or until potatoes are tender.

3. In bowl, gradually whisk milk into flour until mixture is smooth. Slowly whisk milk mixture into soup. Cook over medium heat, stirring occasionally, until soup is thickened, about 12 minutes.

4. Remove pot from heat. Add cheeses, stirring until melted.

5. Crumble reserved bacon. Ladle soup into bowls and top with bacon and green onion.

Recipe courtesy of Shannon Justice of Chetopa, Kansas.

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Chicken and Sugar Snap Peas ( 6 Points+ )

Chicken and Sugar Snap Peas is an easy and quick recipe for a delicious meal that takes only 35 minutes from start to finish. Chicken, garlic, chicken broth, a bit of crushed red pepper and sugar snap peas with a sun-dried tomato vinaigrette makes up this simple and delicious casserole. It is also a healthy low sodium, low sugars, low carbohydrates WeightWatchers (6) PointsPlus recipe. Chicken and Sugar Snap Peas will be loved by everyone in your family and all your guests.

INGREDIENTS:

1/4 cup Sun Dried Tomato Vinaigrette Olive Oil salad dressing
8 small bone-in skinless chicken thighs (1-1/2 lbs total)
3 cloves garlic, thinly sliced
1 tbsp sugar
1/2 tsp crushed red pepper
1/2 cup fat-free reduced-sodium chicken broth
1/2 lb sugar snap peas, trimmed
1 cup loosely packed fresh basil leaves, torn
Hot cooked brown rice (optional)


DIRECTIONS:

1. Heat 1 tbsp of the salad dressing in a large nonstick skillet over medium-high heat. Add in chicken; cook 5 minutes on each side or until thighs are golden brown on both sides.

2. Add in garlic, sugar and crushed red pepper; cook and stir 1 minute. Add remaining dressing and broth; stir. Bring to a boil; cover. Simmer over medium heat 5 minutes or until chicken is done (165º F.), stirring occasionally. Stir in peas; cook covered 5 minutes, stirring occasionally.

3. Remove from heat. Stir in basil. Serve over hot cooked brown rice if desired.



Yield: 4 Servings.
Serving Size: 2 Chicken Thighs and 1/4 of mixture per serving.

WW PointsPlus+ = 6 per serving.

Diet Exchange:
Calories: 250, Total Fat 11g, Saturated Fat 2.5g, Cholesterol 140mg, Sodium 320mg, Sugars 6g, Carbohydrates 10g, Fiber 2g, Protein 27g

IMPORTANT: www.ww-recipes.org is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.

DISCLAIMER:
WeightWatchers is a registered trademark of Weight Watchers International Inc. Points and PointsPlus are trademarks of WeightWatchers International Inc. Authentic information about the program is only available at your local WeightWatchers meeting. This site is not affiliated with WeightWatchers International in any way and WeightWatchers has not reviewed this site for accuracy or suitability for WW members. Information on this site is based on recollections and assumptions of its author and is not warranted for any purpose by its author. All readers are encouraged to go to a Weight Watchers meeting for actual WW info. This site is presented under the rights of the First Amendment; rights worth fighting for. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.

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Diabetic Cherries Jubilee PointsPlus+ = 3

Ingredients:

1 (1 oz) box vanilla fat-free, sugar-free instant
pudding mix

1-1/4 cups cold skim milk
1/2 tsp almond extract, divided
1 cup frozen light whipped topping, thawed
2 tbsp slivered almonds, toasted*, chopped and divided
1 (21 oz) can light cherry pie filling

Directions:

1. In a medium size bowl, beat together the pudding mix, milk and 1/4 tsp of the almond extract with a whisk for 2 minutes. Stir in the thawed whipped topping and 1 tbsp of the almonds.

2. Mix together the remaining extract and pie filling. Spoon in equal amounts into 8 dessert glasses alternately with pudding mixture. Top with the remaining almonds.
Yield: 8 Servings
Serving Size: About 1/2 Cup Each



Nutrition Information: WW Points+ = 3

Calories: 110, Total Fat 2g, Saturated Fat 1g, Cholesterol 0mg, Sodium 180mg, Fiber 1g,
Carbohydrates 21g, Sugars 14g, Protein 2g, Vitamin A 8 %DV, Vitamin C 0 %DV,
Calcium 6 %DV, Iron 2 %DV

Carb Choices: 1-1/2

Diet Exchange
1-1/2 Carbohydrate + 1/2 Fat

NOTE*
TOASTING NUTS:
Spread nuts in a single layer on a baking sheet. Bake at 350° F. for 5 to 7 minutes or
until lightly toasted.

Leftovers Staorage:
Date leftovers so they can be used within 2 to 3 days. Discard perishable foods which have been stored in the refrigerator for more than 2 to 3 days.

Make Ahead:
This can be prepared ahead of time. Assemble as directed, but do not top with remaining nuts. Refrigerate until ready to serve, then top with remaining nuts.

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Baked Tuna Melts 6 Points+ Per Serving

Ingredients:

1 can tuna (6 ounce)
2 celery (medium stalks, chopped)
1/2 cup processed American cheese (low sodium, diced)
1/4 cup light mayonnaise
1 tablespoon instant minced onion
1/4 teaspoon salt
1/8 teaspoon pepper
12 whole wheat bread (slices)

Directions:

1. Wash hands and cooking area.

2. Preheat oven to 350°F.

3. Drain tuna and break the meat apart with a fork.

4. Wash and chop the celery and dice the cheese.

5. Mix tuna, celery, cheese, light mayonnaise, dried onion, salt, and pepper into a medium mixing bowl with a wooden spoon.

6. Spread tuna mixture on six of the pieces of whole wheat bread and place a single slice of bread on top of each (you will make a total of 6 sandwiches).

7. Put each sandwich on a square of aluminum foil, then wrap the foil around sandwiches, folding edges securely

8. Bake about 20 minutes or until hot in the middle. Cool slightly before serving.

Makes 6 Sandwiches


Nutritional Info Per Serving: 250 Calories; 9g Fat; 17g Protein; 26g Carbs; 4g Fiber; 25mg Cholesterol;
550mg Sodium

Banana Split Pie 4 Points+ Per Serving

Ingredients:

3 cups light vanilla ice cream
1 1/2 cups sliced strawberries
2 cups fat-free whipped topping, thawed from frozen
One 60-calorie sugar-free chocolate pudding snack
2 bananas, sliced
2 tablespoons light chocolate syrup
1 tablespoon crushed dry-roasted peanuts
8 maraschino cherries


Directions:

Set out all of your ingredients so your ice cream doesn't melt too much once you start assembling.

Once slightly softened, scoop ice cream into a large pie pan and spread into an even layer along the bottom. Evenly place strawberry slices flat over the ice cream, pressing down lightly so they adhere.

Put whipped topping in a bowl. Add pudding and mix thoroughly. Spread pudding/topping mixture into a smooth layer over the strawberries. Evenly place banana slices flat over this layer, and drizzle with chocolate syrup. Sprinkle with nuts and evenly place the cherries on top of the pie. Freeze for about 4 hours (or overnight), until completely firm.

Allow the pie to sit at room temperature for 5 minutes before slicing. Cut into 8 slices



 Makes 8 Equal Servings

Nutritional Info Per Serving:

Calories 172, Total Fat 3 g, Protein 3 g, Carbs 33 g, Sodium 74 mg,
Fiber 2 g

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Shrimp Scampi Plus+ 4 Per Serving

Ingredients:

4 teaspoons olive oil
1 1/4 pounds medium, shrimp,
peeled (tails left on) and deveined
6-8 garlic cloves, minced
1/2 cup low sodium chicken broth
1/2 cup dry white wine
1/4 cup fresh lemon juice
1/4 cup plus 1 tablespoon minced parsley
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
4 lemon slices

Directions:

In a large nonstick skillet, heat the oil. Sauté the shrimp until just pink, 2 to 3 minutes.
Add garlic and cook, stirring constantly, about 30 seconds. With a slotted spoon transfer the shrimp to a platter and keep hot.

In the skillet, combine broth, wine, lemon juice, 1/4 cup of the parsley, salt and pepper; bring to a boil. Boil uncovered until sauce is reduced by half; spoon over shrimp.

Serve garnished with lemon slices and sprinkled with the remaining tbsp of parsley.



Makes 4 Equal Servings

Nutritional Info Per Serving:
184 Calories, 6 g Fat, 404 mg sodium,
3 g Carbs, 0 g Fiber, 24 g Protein

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Parmesan Chicken Tenders Plus+ 7 Per Serving

Ingredients:

Canola or olive oil cooking spray
1/4 cup all-purpose flour
2 large eggs
1/2 cup finely shredded Parmesan cheese
1 cup coarse dry breadcrumbs,
preferably whole-wheat
1 pound chicken tenders
1 tablespoon Italian seasoning
1 teaspoon garlic powder
1/4 teaspoon salt
1 cup marinara sauce, heated

Directions:

Preheat oven to 450°F. Place a large wire rack on a baking sheet and coat with cooking spray.

Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine Parmesan and breadcrumbs in a third shallow dish. Toss tenders with Italian seasoning, garlic powder and salt in a medium bowl. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumb mixture. Place the tenders on the prepared rack. Generously coat the top of each tender with cooking spray.

Bake for 10 minutes. Turn each tender over and coat with cooking spray. Continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve the tenders with marinara sauce for dipping.


Makes 4 Servings


 Nutritional Info Per Serving:
Calories 293, Carbs 22 g, Fat 8 g, Fiber 3 g, Protein 31 g


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Skinny Mini Cinnamon Rolls POINTS PLUS 2

I have one word to describe these delectable little treat, de-licious! What a great treat, snack, breakfast or dessert. You’ll love how easy they are to make. The only hard part is limiting yourself to eating just a few!  The skinny for each, 90 calories, 1 gram of fat and 2 Weight Watchers POINTS PLUS.

Prep Time: 15 minutes
Bake Time: 12 minutes


Ingredients for Cinnamon Rolls:

1 package (13.8 ounces) Pillsbury refrigerated pizza dough, see shopping tip

1½ tablespoons reduced-fat butter or Smart Balance Light, melted

4 tablespoons sugar

2½ teaspoons cinnamon


Ingredients for Glaze:

⅓ cup plus 1 tablespoon powdered sugar

1½ to 2 teaspoons nonfat milk


Instructions:

1. Preheat oven to 425 degrees. Line a baking sheet with parchment paper or coat with cooking spray.

2. Open the can of pizza dough and stretch out flat onto lined baking sheet. With a pastry brush, spread ½ of the butter (¾ tablespoon) all over dough. If you don’t have a brush, drizzle ¾ tablespoon all over dough and spread with a dull knife or back of spoon.

3. Combine sugar and cinnamon in a small bowl, until well blended.  Sprinkle 2 tablespoons of this mixture over the top of pizza dough, covering the butter.  Starting at the shorter side, roll up the pizza dough so that the sugar mixture side is now inside the rolled dough.  Spread remaining butter over the top and sides of the rolled dough. In addition, sprinkle with 1½  tablespoons cinnamon/sugar mixture all over the the top and sides of the dough.

4. With a sharp knife, cut the roll crosswise into 16 slices. To ensure even size slices, first cut the rolled dough in half. Next, cut each half in half. Cut each piece in half again. Finally, cut each half into half again. You should have 16 slices.

5. Place each piece on the baking sheet and leave room between each for spreading. You might need to re-roll each piece to tighten up the rolls and tuck in the end of each roll to it keep it together. Sprinkle the remaining cinnamon/sugar mixture over the top of each sliced cinnamon roll.

6. Bake in oven for about 12-13 minutes until completely baked. Remove from oven and let cool.

7. To make glaze: In a small bowl, mix together the powdered sugar and enough milk for a thick glaze consistency. Drizzle a little glaze over the cooled rolls.

8. These will keep wrapped on the counter top for a few days. When ready to serve, heat for about 10 seconds in the microwave. They also freeze great.



Makes 16 mini cinnamon rolls


Food Facts
The first cinnamon roll was baked in Sweden, where Oct. 4 is known as National Cinnamon Bun Day. Cinnamon rolls are known in Sweden as “kanelbulle.” This word literally means cinnamon bun.

Cinnamon rolls are a popular breakfast food in the United States. Philadelphia-style cinnamon rolls date back to the 18th century. These contains honey, sugar, cinnamon and raisins. They are often associated with Philadelphia and a coffee shop counter lined with sticky buns is still common in this city.


Shopping Tip
Pillsbury refrigerated pizza dough can be found in most supermarkets in the refrigerated case where other types of packaged dough are sold.


Weight Watchers (old points) 2
Weight Watchers POINTS PLUS 2

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Skinny Baked Chicken Fingers with Honey Mustard Sauce

These are sooo good and sooo easy to make! A little crispy on the outside and very tender on the inside. Plus, baked not fried! Theyʼre not only dipped in a yummy honey mustard, yogurt sauce before baking, some of it is saved for dipping. The skinny for 1 serving (3 chicken fingers) 270 calories, 1 gram of fat and 7 Weight Watchers POINTS PLUS. Serve with a salad and you’ll be all set for dinner.

Prep Time: 15 minutes

Baked Time: 15 minutes

Ingredients for Sauce:

½ cup plus 2 tablespoons nonfat plain Greek yogurt or nonfat plain yogurt

¼ cup honey

¼ cup spicy brown mustard or yellow mustard


Ingredients for Chicken Fingers:

1 pound chicken tenders or chicken breasts cut into strips to equal 12 pieces

3 cups cornflakes, crushed into crumbs or 3⁄4 cup Kelloggʼs cornflake crumbs

1 teaspoon smoked paprika, see shopping tip

1 teaspoon garlic powder

½ teaspoon sugar

½ teaspoon salt

Barbecue sauce for dipping, optional


Instructions

1. Preheat oven to 350 degrees. Line a baking pan with foil. Coat with cooking spray.

2. To make cornflake crumbs: Either process in blender, mini chop or food processor. Or, place in sealed plastic bag and crunch with hands into crumbs.

3. In a small bowl, mix together ½ cup yogurt, honey and mustard.  Remove ½ cup of sauce and refrigerate until ready to serve, for dipping.

4. To the remaining sauce, stir in 2 tablespoons of yogurt.

5. In another small bowl, add cornflake crumbs, paprika, garlic powder, sugar and salt.

6. To assemble: Dip chicken pieces into sauce. Next, dip each piece in cornflake crumbs. Place on baking sheet. Repeat for all 12 pieces of chicken.

7. Bake in oven for  7 minutes, turn chicken fingers over and bake for additional 6-8 minutes until cooked through and golden brown.



8. Serve with dipping sauce that has been stored in refrigerator. In addition, you can serve with a little barbecue sauce for dipping.

Entire recipe makes 12 chicken fingers and ½ cup dipping sauce (each serving, 3 chicken fingers and a little sauce)


Shopping Tip
s
Kelloggʼs cornflake crumbs are super easy to use for this recipe and can be found in the baking aisle of many supermarkets.

Smoked paprika can be found in the spice section of most supermarkets. It has wonderful sweet, smokey flavor. If you canʼt find it use regular paprika.


Substitution Tips
Instead of cornflake crumbs, you can use Panko bread crumbs, regular bread crumbs or crushed reduced fat potato chips.

Since I created this recipe, I’ve come up with a fabulous, homemade, low calorie honey mustard salad dressing that would also taste great with this recipe. If you like to check out this recipe, click here: Skinny Honey Mustard Dressing

 (23 calories a tablespoon)


Weight Watchers (old points) 5
Weight Watchers POINTS PLUS 7

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