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 This fresh, flavorful and hearty soup will tantalize your taste buds! But best of all, you can have it on the table in about 20 minutes including prep time!
3 cups low-sodium chicken broth
3 ounces capellini (angel-hair pasta)
1/2 cup chopped watercress
1/2 cup sliced radishes
1/2 pound reduced-fat firm tofu, cubed
1/2 cup bean sprouts
1 tablespoon rice vinegar
2 teaspoons tamari sauce
1 teaspoon Asian sesame oil
1 tablespoon sesame seeds, toasted*
1. In a medium nonstick saucepan, bring the broth, capellini, watercress and radishes to a boil. Reduce the heat and simmer, covered, until the capellini is tender, about 3 minutes.
2. Increase the heat and stir in the tofu, bean sprouts, vinegar, tamari and oil; cook, stirring as needed, until heated through, about 3 minutes. Serve, sprinkled with the sesame seeds.
Per Serving: 314 Calories, 9 g Total Fat, 2 g Saturated Fat, 6 mg Cholesterol, 603 mg Sodium, 40 g Total Carbohydrate, 2 g Dietary Fiber, 19 g Protein, 135 mg Calcium.
Serving Provides: 2 Breads, 1 Fruit/Vegetable, 2 Protein/Milks, 1 Fat.
Points Per Serving: 7.
* To toast the sesame seeds, place a small nonstick skillet over medium heat. Add the sesame seeds and cook, stirring constantly until lightly browned, 1-2 minutes.
Recipe and photo are from Weight Watcher’s “Simply the Best” cookbook.
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 Even if you’re not watching your weight, this healthful salad will be a welcome addition to your dinner table!
2 tablespoons reduced-sodium soy sauces
2 tablespoons fresh lemon juice
1 teaspoon Asian sesame oil
1/4 teaspoon sugar
1/4 teaspoon freshly ground black pepper
8 cups torn cleaned spinach
1 cup sliced mushrooms
1 cup bean sprouts
1 (8-ounce) can sliced water chestnuts, drained
1 red bell pepper, seeded and julienned
4 scallions, thinly sliced
2 tablespoons sesame seeds, toasted*
1. In a small jar with a tight-fitting lid or in a small bowl, combine the soy sauce, lemon juice, oil, sugar and black pepper; cover and shake well or whisk until blended.
2. In a large salad bowl, combine the spinach, mushrooms, sprouts, water chestnuts, bell pepper and scallions. Add the dressing; toss to coat. Serve sprinkled with the sesame seeds.
Per Serving: 53 Calories, 2 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 198 mg Sodium, 8 g Total Carbohydrate, 3 g Dietary Fiber, 3 g Protein, 84 mg Calcium.
Serving Provides: 1 Fruit/Vegetable.
Points Per Serving: 1.
* To toast the sesame seeds, place a nonstick skillet over low heat; add the sesame seeds and cook, stirring constantly, until browned, about 3 minutes.
Recipe and photo are from Weight Watcher’s “Simply the Best” cookbook.
Emily's Favorite Recipes:
 Chalupa is a corn tortilla dough formed into a boat shape. It is typically filled with chicken, beans, vegetables and cheese. This Weight Watcher’s recipe makes a quick vegetarian chalupa using store-bought taco shells.
Two 3/4 ounce rectangular taco shells
1/2 cup fat-free refried beans
3 tablespoons shredded nonfat cheddar cheese
1 tomato, chopped
1/2 cup shredded lettuce
2 tablespoons nonfat sour cream
2 tablespoons salsa
1 tablespoon rinsed, drained, canned chopped green chilies, (optional)
1. Preheat the oven to 350 degrees F.
2. Place the taco shells on a baking sheet; spread the beans evenly in the bottoms of the shells. Top each with half of the cheese. Bake until hot and the cheese is melted, about 8 minutes.
3. Top each chalupa with half of the tomato, lettuce, sour cream, salsa and chiles (if using) Makes 2 servings.
Per Serving: 200 Calories, 5 g Total Fat, 1 g Saturated Fat, 1 mg Cholesterol, 510 mg Sodium, 30 g Total Carbohydrate, 6 g Dietary Fiber, 10 g Protein, 191 mg Calcium.
Serving Provides: 1 Bread, 1 Fruit/Vegetable, 1 Protein/Milk.
Points Per Serving: 3
Emily's Favorite Recipes:
 If your family likes baked potatoes, they will enjoy these meltingly lush, fragrant with garlic, twice-baked potatoes!
4 large baking potatoes, scrubbed
1 garlic bulb
1/2 cup low-sodium chicken broth
1/2 cup nonfat sour cream
1/2 teaspoon freshly ground black pepper
1/4 cup grated Parmesan cheese
Paprika
1. Preheat the oven to 425 degrees. F.
2. Pierce the potatoes several times with a fork; place on a baking sheet. Wrap the garlic in foil and place alongside the potatoes. Bake until the potatoes are tender and the garlic is browned and softened, 50-60 minutes. Let the potatoes and garlic cool until comfortable to handle, about 15 minutes.
3. Halve the potatoes lengthwise; scoop the pulp into a large bowl, leaving the skins intact. Cut the garlic bulb in half; squeeze out the pulp and add to the potato. Add the broth, sour cream and pepper; stir and mash with a fork to the desired texture. Spoon the stuffing back into the potato skins; sprinkle with the cheese and paprika.
4. Return the potatoes to the baking sheet and bake until heated through and lightly browned, about 15 minutes.
Per Serving: 153 Calories, 1 g Total Fat, 1 g Saturated Fat, 2 mg Cholesterol, 73 mg Sodium, 31 g Total Carbohydrate, 3 g Dietary Fiber, 5 g Protein, 73 mg Calcium.
Serving Provides: 1 Bread
Points Per Serving: 3.
Recipe and photo are from Weight Watcher’s “Simply the Best” cookbook.
Emily's Favorite Recipes:
 Enjoy a hot, comforting bowl of this mushroom-barley soup on a cold blustery winter day for that warm and cozy feeling!
3/4 cup pearl barley
1 tablespoon olive oil
4 onions, chopped
2 celery stalks, chopped
1-1/2 pounds mushrooms, sliced
4 cups low-sodium beef broth
3 carrots, sliced
2 tablespoons tomato paste (no salt added)
1/2 teaspoon salt
Freshly ground black pepper, to taste
Minced parsley
1. In a large saucepan, stir the barley and 4 cups water; bring to a boil. Reduce the heat and simmer, partially covered, until the barley is partially cooked, about 30 minutes.
2. Meanwhile, in a Dutch oven, heat the oil. Add the onions and celery; cook, stirring as needed, until softened, 6-8 minutes. Add the mushrooms and cook, stirring as needed, until the mushrooms begin to soften and release their liquid, about 5 minutes.
3. Add the broth, carrots, tomato paste and barley with it’s liquid; bring to a boil. Reduce the heat and simmer, partially covered, stirring as needed, until the barley and carrots are tender, about 30 minutes. Stir in the salt and pepper; serve garnished with the parsley.
Per Serving: 182 Calories, 3 g Total Fat, 0 g Saturated Fat, o mg Cholesterol, 264 mg Sodium, 32 g Total Carbohydrate, 7 g Dietary Fiber, 9 g Protein, 42 mg Calcium.
Serving Provides: 1 Bread, 3 Fruit/Vegetables, 1 Fat
Points Per Serving: 2.
Recipe and photo are from Weight Watcher’s “Simply the Best” cookbook.
 Just about everybody loves pizza! Now you can enjoy great tasting pizza without all the extra fat and calories with this delightful recipe from Weight Watcher’s “Simply the Best”cookbook!
1 cup skim milk
1 tablespoon all-purpose flour
1 onion, chopped
2 whole cloves
1/4 teaspoon grated nutmeg
1/4 teaspoon freshly ground black pepper cheese
6 cups trimmed cleaned spinach
1/4 cup grated Parmesan
1 pound refrigerated ready-made pizza crust dough
3 large plum tomatoes, sliced
2 cups shredded part-skim mozzarella cheese
1. Preheat the oven to 450 degrees F. Spray a 15-inch pizza pan with non-stick cooking spray.
2. In a large non-stick saucepan, combine 2 tablespoons of the milk with the flour; stir until smooth. Stir in the remaining milk, the onion, cloves, nutmeg and pepper. Cook over medium heat, stirring constantly, until the mixture boils and thickens, about 4 minutes.Remove from the heat; discard the cloves. Add the spinach and Parmesan cheese; stir until the spinach is moistened and slightly wilted.
3. Press the pizza dough into the bottom of the pan; pinch the edge to form a rim. Spread the spinach mixture evenly over the dough. Top with the tomatoes and the mozzarella cheese. Bake until the crust is browned and the cheese is golden, 12-15 minutes.
Per Serving: 261 Calories, 8 g Total Fat, 4 g Saturated Fat, 19 mg Cholesterol, 542 mg Sodium, 33 g Total Carbohydrate, 2 g Dietary Fiber, 15 g Protein, 301 mg Calcium.
Serving Provides: 2 Breads, 1 Fruit/Vegetable, 2 Protein/Milks.
Points Per Serving: 5.
 Bring a little taste of Asia into your kitchen with this bright shrimp stir-fry dish from Weight Watcher’s “Simply the Best” cookbook.
1 teaspoon olive oil
1-1/4 pounds medium shrimp, peeled and deveined
2 carrots, julienned
2 tablespoons minced peeled ginger root
3 garlic cloves, minced
2 cups trimmed snow peas
1/2 cup low-sodium chicken broth
2 teaspoons reduced-sodium soy sauce
1 teaspoon Asian sesame oil
4 cups hot cooked brown rice
2 tablespoons sesame seeds, toasted*
1. In a large non-stick skillet, heat the olive oil. Add the shrimp; cook, stirring as needed, until pink, about 3 minutes. Transfer to a plate and keep warm.
2. Add the carrots to the skillet; cook, stirring as needed, until tender crisp, 4-5 minutes. Add the ginger and garlic; cook, stirring constantly, until the garlic is lightly browned, about 1 minute. Reduce the heat and simmer, covered, until heated through, about 1 minute longer.
3. Add the shrimp, snow peas, broth, soy sauce and sesame oil; bring to a boil, stirring as needed. Reduce the heat and simmer, covered, until heated through, about 1 minute longer. Serve the rice, topped with the shrimp mixture; sprinkle with the sesame seeds. Makes 4 servings.
Per Serving: 446 Calories, 9 g Total Fat, 1 g Saturated Fat, 175 mg Cholesterol, 315 mg Sodium, 59 g Total Carbohydrate, 7 g Dietary Fiber, 32 g Protein, 175 mg Calcium.
Serving Provides: 2 Breads, 1 Fruit/Vegetable, 2 Protein/Milks, 1 Fat.
Points Per Serving: 8.
* To toast the sesame seeds, place a small non-stick skillet over medium heat. Add the sesame seeds and cook, stirring constantly, until lightly browned, 2-3 minutes.
 A delicious way to start the day! Bake up a double batch of these great tasting muffins, wrap individually and freeze for a super quick breakfast anytime!
2-1/2 cups whole-wheat flour
2/3 cup sugar
2 teaspoons double-acting baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1/3 cup cold reduced-calorie margarine, diced
3/4 cup plain nonfat yogurt
1/3 cup thawed frozen orange juice concentrate
2 eggs
1-1/2 cups fresh or frozen blueberries
1 cup fresh or frozen cranberries
24 dried apricot halves, chopped
1. Preheat oven to 400 degrees f. Spray eighteen 2-3/4-inch non-stick muffin cups with non-stick cooking spray, or line with paper liners.
2. In a large bowl, combine the flour, sugar, baking powder, baking soda and salt. Using a pastry blender or two knives, cut in the margarine until the mixture resembles coarse crumbs.
3. In a medium bowl, combine the yogurt, orange juice concentrate and eggs. Stir into the flour mixture until just combined (do not over-mix). Gently stir in the blueberries, cranberries and apricots.
4. Spoon the batter into the cups, filling each about 2/3 full. Bake until golden and a toothpick inserted in the center comes out clean, 15-20 minutes. Cool on a rack 10 minutes; remove from the cups and cool completely on the rack. Makes 18 servings.
Per Serving: 144 calories, 3 g Total Fat, 0 g Saturated Fat, 24 mg Cholesterol, 211 mg Sodium, 28 g Total Carbohydrate, 3 g Dietary Fiber, 4 g Protein, 63 mg Calcium.
Serving Provides: 1 Bread, 1 Fruit/Vegetable, 1 Fat
Points Per Serving: 3
Recipe and photo from Weight Watcher’s “Simply The Best” Cookbook.
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