Marvelous Recipes

Enjoy a decadent chocolate dessert without the guilt with this easy-to-make, low-calorie, low-fat recipe from Weight Watcher’s!

3 egg whites
2 tablespoons firmly packed light brown sugar
18 (2-1/2″) chocolate graham cracker squares, made into crumbs
1/4 cup finely chopped walnuts
1/2 teaspoon vanilla extract
1 pint vanilla non-fat frozen yogurt, slightly softened

1. Preheat oven to 325 degrees F. Spray a 9-inch pie plate with non-stick cooking spray.

2. In a large bowl, beat the egg whites with electric mixer at medium-high speed 3 to 4 minutes or until soft peaks form; gradually add the sugar and continue beating at medium-high speed 2 to 3 minutes longer or until stiff peaks form.

3. Using a rubber spatula, gently fold in the cracker crumbs, nuts and vanilla just until blended. Scrape mixture into the pie plate. Bake 25 minutes or until firm and a toothpick inserted in the center comes out clean. Cool completely on wire rack.

4. Spread frozen yogurt over the pie; freeze, covered, for 2 to 3 hours or until the yogurt is very firm. Makes 8 servings.

Top with sugar free chocolate syrup and fresh strawberries, if desired.

Per Serving: 113 Calories, 4 grams Total Fat, 0 grams Saturated Fat, 0 milligrams Cholesterol, 124 milligrams Sodium, 17 grams Total Carbohydrate, 1 gram Dietary Fiber, 3 grams Protein, 7 milligrams Calcium. Points per serving: 2.

A delicious new Weight Watcher’s low-calorie, low-fat twist on traditional tacos.

2 (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 chopped green chiles (from can), optional

1. Preheat oven to 350 degrees F.

2. Place the taco shells on a baking sheet. Spread the refried beans evenly in the bottoms of the shells. Top each with 1/2 of the cheese. Bake until hot and the cheese is melted, about 8 minutes.

3. Top each chalupa with 1/2 of the tomato, lettuce, sour cream, salsa and chiles (if using).

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.

Bring the definite taste of Asia into your kitchen with this bright shrimp stir-fry dish from Weight Watcher’s.

1 teaspoon olive oil
1-1/4 pounds medium shrimp, peeled and deveined
2 carrots, julienned
2 tablespoons minced, peeled gingerroot
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 nonstick 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 to 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.

* To toast the sesame seeds, place a small nonstick skillet over medium heat. Add the sesame seeds and cook, stirring constantly, until lightly browned, 2 to 3 minutes.

Emily

This easy-to-prepare, flavor intense, low-fat dish from Weight Watcher’s “Simply The Best” cookbook makes losing weight a delicious experience!

2 teaspoons olive oil
1 onion, chopped
2 garlic cloves, minced
1 (19 ounces) can red kidney beans, rinsed and drained
1 (14-1/2 ounces) can Italian-style stewed tomatoes
1/4 pound (4 ounces) Canadian-style bacon, cut into strips
1/4 cup dry red wine
1 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper
4 cups hot cooked farfalle

1. In a large nonstick skillet, heat the oil. Add the onion and garlic; cook, stirring as needed, until softened, about 5 minutes.

2. Add the beans, tomatoes, bacon, wine, basil, oregano and pepper; bring to a boil. Reduce the heat and simmer, uncovered, until slightly thickened, about 15 minutes.

3. Place the pasta in a large serving bowl. Top with the sauce; toss to coat. Makes 4 servings.

Per Serving: 404 Calories, 6 g Total Fat, 1 g Saturated Fat, 14 mg Cholesterol, 1,020 mg Sodium, 65 g Total Carbohydrate, 10 g Dietary Fiber, 21 g Protein, 78 mg Calcium.

Serving Provides: 2 Breads, 1 Fruit/Vegetable, 3 Protein/Milks, 1 Fat.

Points Per Serving: 7.

There’s nothing quite like a comforting bowl of soup especially during the cool weather season. Whether you’re counting calories or not, this delicious recipe from Weight Watcher’s “Simply the Best” cookbook is sure to “hit the spot”.

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. Add the salt and pepper; serve, garnished with the parsley. Makes 6 servings.

Per Serving: 182 Calories, 3 grams Total Fat, 0 grams Saturated Fat, 0 mg. Cholesterol, 264 mg. Sodium, 32 grams Total Carbohydrate, 7 grams Dietary Fiber, 9 grams Protein, 42 mg. Calcium.

Serving Provides: 1 Bread, 3 Fruit/Vegetables, 1 Fat.

Points Per Serving: 2

Emily

This lower-calorie, lower-fat pizza recipe from Weight Watchers “Simply the Best” cookbook is perfect for those of us who are trying to drop a few pounds. All the great pizza flavor we crave without all the guilt!

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
6 cups trimmed cleaned spinach
1/4 cup grated Parmesan cheese
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 nonstick cooking spray.

2. In a large nonstick 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 to 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.

Emily

I found this delightful recipe in Weight Watchers “Simply The Best” Cookbook. These meatballs are sooooo good, you would never guess they are so low in calories and fat! You can serve them as appetizers or enjoy them on a bed of rice for a satisfying meal!

10 ounces ground skinless turkey breast
1/2 green bell pepper, seeded and minced
4 scallions, thinly sliced
1/3 cup fine dried bread crumbs
2 tablespoons minced water chestnuts
1 egg white
1 tablespoon reduced-sodium soy sauce
1/4 cup sweet and sour sauce
1/2 cup unsweetened applesauce

1. Preheat the oven to 375 degrees F. Spray a non-stick jelly-roll pan with non-stick cooking spray.

2. In a medium bowl, lightly combine the turkey, pepper, scallions, bread crumbs, water chestnuts, egg white and soy sauce. Shape mixture into 32 equal meatballs, about 1-inch each; place on the pan. Bake until cooked through and browned, about 15 minutes.

3. Meanwhile, in a 2-quart microwaveable dish, combine the sweet and sour sauce and applesauce; microwave on High until hot and bubbly, about 2 minutes. Gently stir in the meatballs and serve with toothpicks.

Per Serving: 82 calories, 1 g Total fat, 0 g Saturated Fat, 22 mg Cholesterol, 163 mg Sodium, 9 g Total Carbohydrate, 1 g Dietary Fiber, 12 g Protein, 19 mg Calcium. Points per serving: 2. Makes 8 servings.

Emily