Weight Watchers Recipes

1 Point Brownies Recipe

3/4 C. Unbleached flour
1/4 C.+ 2 Tbs. Cocoa powder
1 C. Sugar
1/4 Tsp. Salt (optional)
1/3 C. Unsweetened applesauce
3 Egg Whites
1 Tsp. Vanilla
Combine the flour, cocoa, sugar and salt. Mix Well. Stir in applesauce, egg whites, and vanilla.Coat an 8" square pan with cooking spray. Spread batter evenly in the pan and bake at 350º for 20-25 minutes, or just until the edges are firm and the center is almost set.

Makes: 16 2" brownies using an 8x8 pan

Cal. 80, Fat 0 (.04 if using nuts), Protein 1.6g, Chol. 0mg, Sodium 25mg, Fiber .8g, Calcium 4mg, Potassium 32mg, Iron .5 mg

3 Point Tuna Casserole

Makes 4 servings

1 can tuna in water, canned
1 cup macaroni -- uncooked
1 onion -- chopped
1 can peas, canned -- baby peas if possible
1 can reduced fat reduced sodium cream of mushroom soup
1 cup skim milk
6 tablespoons reduced fat cheddar cheese -- grated

In a casserole dish, put in your macaroni, can of tuna, chopped up onion, can of peas, can of mushroom soup, cup of milk and mix all together. Sprinkle your shredded cheese all over top. Cover and bake at 350º for 1 hour.

Apple Walnut Bread

4 Points Each Slice

2 cups warm water (110 to 115 º F.)
3/4 cup honey
2 tablespoons active dry yeast
6 cups whole-wheat flour
2 tart apples, peeled, cored and chopped
1 cup chopped walnuts
1 tablespoon ground cinnamon
2 teaspoons salt
2 cups unbleached flour

In a large bowl, mix the water and sprinkle the yeast on top. Set aside to proof for 10 minutes. Stir in 2 cups of the whole-wheat flour. Beat well for 3 minutes with an electric mixer (or beat vigorously by hand). Stir in the apples, walnuts, cinnamon, salt and remaining honey. Stir in the unbleached flour. Turn out onto a floured counter and knead in enough of the remaining whole-wheat flour to form a workable dough. Knead for 10 minutes, or until smooth, elastic and only a bit sticky. Form into a ball. Lightly coat a large bowl with non-stick cooking spray. Add the dough and coat the top of it with non-stick spay. Cover the bowl and set aside in a warm place (80 to 85º F.), allowing the dough to rise for 1 hour, or until doubled in size. Lightly spay two 9" X 5" loaf pans with non-stick cooking spray. Punch down the dough and divide it in half. Shape the dough into 2 loaves and place in the prepared pans. Cover and let rise in a warm place for 45 minutes. Preheat the oven to 375º F. Bake for 45 minutes, or until the loaves sound hollow when tapped on the bottom. Remove the bread from the pans and let cool on a wire rack.

Makes 2 loaves; 24 slices

213 calories, 3.7 g. total fat 6.8 g. protein. 41 g. carb 4.4 g. fiber, 180 mg. sodium

2 tsp vegetable oil
3 Tbsp balsamic vinegar
2 tsp Dijon mustard
1 large Garlic Clove -- crushed
12 Ounces Chicken Breasts Without Skin
2 cup Mushrooms -- small, halved
1/3 cup chicken broth
1/4 tsp dried thyme -- crumbled

In a nonstick skillet, heat 1 teaspoon of oil.

In a medium bowl, mix 2 tablespoons of vinegar, the mustard and garlic. Add chicken and turn to coat.

Transfer chicken and marinade to skillet. Sauté chicken until cooked through, about 3 minutes on each side. Transfer chicken to a platter and keep warm.

Heat remaining teaspoon of oil in skillet. Sauté mushrooms for 1 minute. Add broth, thyme and remaining tablespoon of vinegar. Cook, stirring occasionally, until mushrooms are deep brown, about 2 minutes longer.

Serve chicken topped with mushrooms.

Per Serving (excluding unknown items): 112 Calories; 3g Fat (28.2% calories from fat); 17g Protein; 3g Carbohydrate; 1g Dietary Fiber; 39mg Cholesterol; 141mg Sodium. Exchanges: 0 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

2 cups whole wheat flour
3/4 tsp salt
1/2 tsp baking powder
1/2 cup Splenda
1/4 cup sugar free table syrup
1 tsp vanilla extract
1 small carton egg beaters
1 cup fresh blueberries
1/2 cup fat free milk
1/2 cup unsweetened applesauce
Butter Flavored Pam

Preheat oven 350. Sift all dry indredients together. Set aside. In separate bowl, beat Splenda, syrup and vanilla. Add egg beaters slowly. Beat until fluffy. Alternately, add flour mixture and milk, beginning and ending with flour mixture. Fold in blueberries. Spray muffin pan with Pam and fill pan for 10 muffins. Bake for 25-30 mins or until toothpick comes out clean. Enjoy! :)

2 tsp unsweetened cocoa
1 tsp ground cinnamon
1 1/4 Tbsp sugar
3 Tbsp sugar
1 cup cake flour
12 Medium Egg Whites -- about 1 1/2 cups
1/4 tsp table salt
1 tsp vanilla extract
2 Tbsp Espresso Coffee -- instant

Heat oven to 350°F. In small bowl whisk cocoa, cinnamon and 3 tbsp. sugar until blended. In small bowl combine flour, 1/4 cup sugar and espresso.

Coat bottom of angel food pan with cooking spray and sprinkle enough cocoa mixture on bottom to cover, about 1 tablespoon. With mixer on medium, beat whites until very frothy, turning white and greatly increased in volume. Slowly add salt and remaining 1 cup sugar, 1 tablespoon at a time, until incorporated and eggs are stiff and glossy.

Stir in vanilla. Sprinkle flour mixture through sieve and fold into whites, one third at a time, until just incorporated.

Spoon half egg-white mixture into pan, sprinkle with cocoa mixture. Repeat with remaining whites and cocoa. Bake until toothpick in center comes out clean, 50 minutes. Cool completely upside-down on rack. Serves 16

1 1/2 cups Whole wheat flour
1 teaspoon Baking soda
1 tablespoon Baking powder
1 teaspoon Ground cinnamon
1/4 teaspoon Ground nutmeg
1/4 teaspoon Ground ginger
1 Egg
2 tablespoons Vegetable oil
1/4 cup Raisins
1/4 cup Chopped walnuts
1/2 cup Lowfat milk
1 Can crushed pineapple -- (8 oz)
1 1/2 cups Grated carrots
1/4 cup brown sugar -- (sugar twin)

Combine the dry ingredients in a bowl. Add the remaining ingredients and stir to blend. Spoon into sprayed muffin tins or paper muffin cups. Bake at 350 F for 20 to 25 minutes. Makes 12 large muffins
WW points = 2 per muffin

Spicy Shrimp and Lobster Linguine

1 tablespoon olive oil
3 onions, chopped
6 garlic cloves, chopped
28-ounce can diced tomatoes
1/4 cup dry red wine
2 tablespoons chopped fresh oregano, or 2 teaspoons dried
1/2 teaspoon crushed red pepper
1/2 teaspoon salt
1/4 teaspoon sugar
1/4 teaspoon coarsely ground black pepper
1 lobster tail (about 1/2 pound)
1 pound large shrimp, peeled and deveined
3/4 pound linguine
1/4 cup chopped parsley

Heat the oil in a very large nonstick skillet, then add the onions and garlic. Sauté until golden, about 10 minutes. Add the tomatoes, wine, oregano, crushed pepper, salt, sugar and ground pepper; bring to a boil. Reduce the heat and simmer, uncovered, until the flavors are blended and the sauce is slightly thickened, about 15 minutes. Meanwhile, remove the meat from the lobster tail and cut it into 1/2-inch pieces. (To pry the meat out of the lobster tail, cut away the soft undercover with scissors and ease away the meat from the shell with your fingers.) Add the lobster and the shrimp to the sauce and simmer, uncovered, until the shrimp and lobster are just opaque, about 5 minutes. Meanwhile, cook the linguine according to package directions; drain and place in a large serving bowl. Toss at once with the sauce and sprinkle with the parsley. Yield: 6 servings.

Average nutritional information per serving: 375 calories, 4 grams total fat (1 gram saturated fat), 98 milligrams cholesterol, 641 milligrams sodium, 58 grams carbohydrates, 5 grams dietary fiber, 25 grams protein.
Source: "Weight Watchers Simply Delicious Winning Points Cookbook"