Since I got such an overwhelming response to my question about posting my recipes (well, just one person said they'd like to see them), here's a few for you!
You'll note that calories aren't mentioned on these... just "points," which is what Weight Watchers uses to track food values... this is based on a formula involving the calories, fat, and fiber in a food. 1 gram of fiber (up to, I think 4 per serving) can counter 10 calories, and I forget how many extra calories you count for fat. But essentially, you can multiply the point value by 50 to get an approximate calorie count!
Some of these recipies were wholly created by me... others are modifications to recipes I found.
Jon's Breaded Shrimp -- My own creation!
POINTS® value | 3
Servings | 8
main meals | Best shrimp you'll eat... and healthy, too! Used as an appetizer, you'll need fewer shrimp per serving. You'll need to determine how many shrimp equal a serving based on how many pieces per pound.
Ingredients
2 pound shrimp
1 cup Kellogg's Special K
1 cup General Mills Fiber One
2/3 cup Egg Beaters Egg Beaters
2/3 cup Bisquick Reduced-Fat Baking Mix
Instructions
Pre-heat oven to 400 degrees.
Put cereal in food processor with desired seasonings and run until cereal is crumbs. Season the Bisquick (garlic is a good choice, along with seasoning salt). Put the crumbs and Egg Beaters in seperate bowls, and the Bisquick in a Zip bag. Peel and devein the shrimp, then toss in the Bisquick, shaking off the excess. Then dip shrimp in egg beaters, coating well, and then into the cereal mixture. Place on a cookie sheet covered with foil or parchment paper, spray lightly with cooking spray, and bake at 400 for 10 minutes, checking at 5 minutes for doneness (you may wish to turn them over after 5 minutes). Leftovers can be re-heated at 400 for 10 minutes, with a small amount of cooking spray sprayed on them.
Tip: If you want to cook these with some French Fries (see additional recipie), put the Fries on the top rack of the oven, with the Shrimp on the rack below them… and broil as described in the French Fry recipe – but leave them in the oven while you turn over the Fries, and then once the Fries are done, move the Shrimp to the top rack and broil for another minute or two!
Pigs in a Blanket - This recipe is a modification of one from the Calorie Commando show on Food Network... my version is even healthier!
POINTS® value | 1
Servings | 8
snacks | A great party appetizer... serve with ketchup and mustard for dipping!
Ingredients
8 fat-free beef and pork hot dog(s)
4 sheet phyllo dough
4 sprays cooking spray (5 one-second sprays per serving)
Instructions
Pre-Heat oven to 400 degrees.
Open package of hot dogs and cut each dog into thirds, and set aside. Take the sheets of phyllo dough and cut them (you may need only 2 sheets, depending on the size of the sheets in the brand you buy) so that you have pieces about twice as wide as one hot dog piece, and about 12-15 inches long or so. It's easiest to cut them with a pizza cutter. Take each piece of dough, fold in half, and roll around a piece of hot dog. Moisten the last 1/2 inch of dough with water to seal.
Use two sprays of cooking spray on a cookie sheet, and place the wrapped hot dog pieces on the cookie sheet, spacing evenly. Spray the tops of the wrapped dogs with the remaining 2 sprays of cooking spray. Bake at 400 for 10-15 minutes, depending on how crunchy you want them.
French Fries -- Another of my own creations!
POINTS® value | 2
Servings | 2
side dishes |
Ingredients
2 medium potato(es)
5 sprays cooking spray (5 one-second sprays per serving)
2 tsp table salt
Instructions
Preheat oven on broil.
Prepare a cookie sheet by spraying with two sprays of cooking spray.
Wash potatoes, leaving the skins on! Cut potatoes in half, then set the cut side of each potato flat on a cutting board, and cut slices about 1/4" wide or less.
Layout the slices on the baking sheet, spacing equally. Season with salt, and then add a spray of cooking spray or tow.
Broil for 10 minutes on the top rack, keeping the tray leaving the tray no more than 3-4" from the top of the oven.
Remove from oven and turn fries over, noting done-ness. Season with salt again, and add another spray or two of cooking spray. Return to oven and broil for 5-10 minutes, until desired crispiness.
Serve with ketchup or other favorite dip!
Chocolate Cake & Chocolate Frosting -- Another modification from Calorie Commando!
POINTS® value | 1
Servings | 12
cakes | This version calls for making cupcakes!
Ingredients
Cake:
1/4 tsp baking soda
1/2 cup whole-grain wheat flour
1/8 tsp table salt
3/4 cup McNeil Nutritionals SPLENDA No Calorie Sweetener
1/4 cup unsweetened cocoa
1/4 cup water
1/3 cup Unsweetened Apple Sauce
1/4 cup Egg Beaters Egg Beaters
1 tsp imitation vanilla extract, no alcohol
Frosting:
8 oz fat-free cream cheese
1 Tbsp reduced-calorie margarine
2 cup McNeil Nutritionals SPLENDA No Calorie Sweetener
1/2 cup unsweetened cocoa
1/8 tsp table salt
1 tsp imitation vanilla extract, no alcohol
3 Tbsp fat-free skim milk
Instructions
Preheat oven to 350 degrees F.
Prepare muffin tin with cupcake sleeves, set aside.
In a large bowl, mix baking soda, sugar, flour, and salt. Dissolve cocoa powder in hot water and then add to dry ingredients. Stir in applesauce, egg substitute, and vanilla. Pour batter into prepared cupcake sleeves. Bake for 30 minutes. Cool cakes completely on a cooling rack before frosting with chocolate frosting.
In the bowl of an electric mixer, beat the cream cheese and butter together until smooth. Add sugar substitute and beat until incorporated. Add cocoa powder, salt, and vanilla and beat until blended. If the frosting is too thick to spread, add the milk, 1 tablespoon at a time, with the mixer on low, until spreading consistency is achieved.
Jon's Amazing Pizza Dough! -- This is a wholescale reworking of chef Wolfgang Puck's pizza dough recipe!
POINTS® value | 2
Servings | 16
main meals | This point value calls for each person eating 1/4 of an entire pizza!
Ingredients
1 Tbsp yeast
1 tsp honey
1 cup water
1 tsp kosher salt
1 Tbsp olive oil
1 Tbsp olive oil
4 cup whole-grain wheat flour
1/2 cup Bisquick Reduced-Fat Baking Mix
Instructions
In a small bowl, dissolve the yeast and honey in 1/4-cup warm water.
In a mixer fitted with a dough hook, combine the flour and the salt. Add the Bisquick, oil, yeast mixture, and the remaining 3/4 cup of water and mix on low speed until the dough comes cleanly away from the sides of the bowl and clusters around the dough hook, about 5 minutes. You may need to add additional water, up to 1 cup -- be careful, and only add about 1/8 of a cup of additional water at a time, and let it mix before adding more! (The pizza dough can also be made in a food processor fitted with the steel blade. Pulse once or twice, add the remaining ingredients, and process until the dough begins to form a ball).
Turn the dough out onto a clean work surface and knead by hand 2 or 3 minutes longer. The dough should be smooth and firm. Cover the dough with a clean, damp towel and let it rise in a warm spot for about 30 minutes. (When ready, the dough will stretch as it is lightly pulled).
Divide the dough into 4 balls. Work each ball by pulling down the sides and tucking under the bottom of the ball. Repeat 4 or 5 times. Then on a smooth, unfloured surface, roll the ball under the palm of your hand until the top of the dough is smooth and firm, about 1 minute. Cover the dough with a damp towel and let rest 15 to 20 minutes.
When ready to cook, add the desired toppings and bake at 400 degrees for about 15-20 minutes. Be sure to use a non-stick cookie sheet prepared with a bit of cooking spray!
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