The Egg Mug Classic
PER SERVING (entire mug): 95 calories, 2g fat, 490mg sodium, 3g carbs, 0g fiber, 2g sugars, 14.5g protein -- PointsPlus® Value: 2
Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!
MAKES 1 SERVING
Saturday, April 30, 2011
Mexican Fiesta (5 de Mayo)
When you’re watching your weight, the prospect of going to a Mexican restaurant can seem more frustrating than fiesta. First you have to face a never-ending basket of deep-fried tortilla chips. Then there’s the menu, full of landmines like chimichangas (deep-fried burritos) and one of the unhealthiest salads ever dreamed up by man, served up in a deep-fried edible bowl. They even fry innocent, low PointsPlus™ value beans. Add a couple of judgment-clouding margaritas to the mix and it’s easy to see why temptation (and sour cream) can easily win out over reason.
Of course, you don’t want to go out for a delicious meal and not order the food you want to eat just because it might not be the healthiest option. “If you know you’re going to a Mexican restaurant, the point is to plan ahead and account for it,” says WeightWatchers.com nutritionist Leslie Fink, M.S. R.D.
To help you order sensibly, keep these strategies in mind as you browse the menu:
Resist the chips! As soon as you sit down, odds are you’ll be faced with an overflowing basket of warm, crisp tortilla chips. Mmmmm…but just 12 of these will set you back about four PointsPlus values — and who can easily stop after just a handful? To help you limit your intake, “don’t go out hungry,” advises Fink. “Or chew a piece of gum before the meal to make them less appealing.“ If you must munch, be mindful and count every single chip — they can add up quickly.
Chef’s tip: Mary Sue Milliken, chef and co-owner (with Susan Feniger) of Border Grill restaurant in Santa Monica, CA, suggests asking for warm corn tortillas instead of chips: “They have that toasted corn flavor without the fat, and you can tear off pieces to enjoy with salsa.” (Two 6” corn tortillas have a PointsPlus value of 2.)
Pay attention to portion size. An entrée may be enough food to feed two (or even three!) people. Save calories — and money — by splitting the meal with someone, or ordering an appetizer portion instead. Another option is to ask for a couple of a la carte tacos (your best bet: shrimp or chicken in a soft tortilla) instead of a full meal with all the side dishes.
Don’t be veggie-shy. Swap rice and refried beans for a helping of grilled peppers and onions or a side salad (undressed), or even a side order of plain old black beans. Higher-end restaurants may even be willing to serve fresh vegetables instead of chips with the salsa if you ask. If it’s a salad you crave, skip the edible tortilla bowl and save yourself 8 PointsPlus™ values right there.
Focus on fresh and flavorful. “Authentic Mexican cuisine is very produce-heavy,” says Border Grill’s Feniger. “At our restaurants, we don’t use a ton of cheese or cream.” Milliken agrees: “The food is packed with potent flavors, so you don’t need added fat to make it taste good.” They both suggest seeking out dishes that feature meats and fish prepared simply with lots of vegetables, herbs and spices.
Speak up if you have special requests. Ask for salsa or pico de gallo instead of an oily salad dressing or cheese sauce. Order your fajitas with only one tortilla so you can save PointsPlus values and enjoy the rest of the filling on its own. Find out if they can bring sour cream and guacamole out on teaspoons instead of in a bowl or cup. All these little changes together will save you a lot of fat and calories.
Sip smarter. Be wary of frozen drinks, which are packed with sugar — and calories. A glass of sangria (PointsPlus value of 3) is better option than a margarita, which has a PointsPlus value of 9.
Don’t let dessert be your downfall. So you’ve made it through the meal and you want to have a little treat. Fried ice cream, a popular dessert option at some chain Mexican restaurants (although it’s not truly a traditional Mexican sweet) will set you back a whopping 12 PointsPlus values. Flan, a creamy custard with caramel sauce, also packs a hefty PointsPlus value punch of 9 per serving. Instead, consider ordering a couple of sopapillas, fried dough sprinkled with sugar — they have a surprisingly low PointsPlus value of 3 for two small pieces. Opt for honey instead of chocolate sauce for dipping, and savor the sweet taste of restraint.
Of course, you don’t want to go out for a delicious meal and not order the food you want to eat just because it might not be the healthiest option. “If you know you’re going to a Mexican restaurant, the point is to plan ahead and account for it,” says WeightWatchers.com nutritionist Leslie Fink, M.S. R.D.
To help you order sensibly, keep these strategies in mind as you browse the menu:
Resist the chips! As soon as you sit down, odds are you’ll be faced with an overflowing basket of warm, crisp tortilla chips. Mmmmm…but just 12 of these will set you back about four PointsPlus values — and who can easily stop after just a handful? To help you limit your intake, “don’t go out hungry,” advises Fink. “Or chew a piece of gum before the meal to make them less appealing.“ If you must munch, be mindful and count every single chip — they can add up quickly.
Chef’s tip: Mary Sue Milliken, chef and co-owner (with Susan Feniger) of Border Grill restaurant in Santa Monica, CA, suggests asking for warm corn tortillas instead of chips: “They have that toasted corn flavor without the fat, and you can tear off pieces to enjoy with salsa.” (Two 6” corn tortillas have a PointsPlus value of 2.)
Pay attention to portion size. An entrée may be enough food to feed two (or even three!) people. Save calories — and money — by splitting the meal with someone, or ordering an appetizer portion instead. Another option is to ask for a couple of a la carte tacos (your best bet: shrimp or chicken in a soft tortilla) instead of a full meal with all the side dishes.
Don’t be veggie-shy. Swap rice and refried beans for a helping of grilled peppers and onions or a side salad (undressed), or even a side order of plain old black beans. Higher-end restaurants may even be willing to serve fresh vegetables instead of chips with the salsa if you ask. If it’s a salad you crave, skip the edible tortilla bowl and save yourself 8 PointsPlus™ values right there.
Focus on fresh and flavorful. “Authentic Mexican cuisine is very produce-heavy,” says Border Grill’s Feniger. “At our restaurants, we don’t use a ton of cheese or cream.” Milliken agrees: “The food is packed with potent flavors, so you don’t need added fat to make it taste good.” They both suggest seeking out dishes that feature meats and fish prepared simply with lots of vegetables, herbs and spices.
Speak up if you have special requests. Ask for salsa or pico de gallo instead of an oily salad dressing or cheese sauce. Order your fajitas with only one tortilla so you can save PointsPlus values and enjoy the rest of the filling on its own. Find out if they can bring sour cream and guacamole out on teaspoons instead of in a bowl or cup. All these little changes together will save you a lot of fat and calories.
Sip smarter. Be wary of frozen drinks, which are packed with sugar — and calories. A glass of sangria (PointsPlus value of 3) is better option than a margarita, which has a PointsPlus value of 9.
Don’t let dessert be your downfall. So you’ve made it through the meal and you want to have a little treat. Fried ice cream, a popular dessert option at some chain Mexican restaurants (although it’s not truly a traditional Mexican sweet) will set you back a whopping 12 PointsPlus values. Flan, a creamy custard with caramel sauce, also packs a hefty PointsPlus value punch of 9 per serving. Instead, consider ordering a couple of sopapillas, fried dough sprinkled with sugar — they have a surprisingly low PointsPlus value of 3 for two small pieces. Opt for honey instead of chocolate sauce for dipping, and savor the sweet taste of restraint.
Shake Up your Measl
Shake Up Your Meals!
Article By: Michelle Fowler
It's a great philosophy to live by — and an even better one to eat by.
Eating the same old tuna sandwich for lunch every day is, well, dull — and not a very good way to keep yourself satisfied while trying to eat wholesome, nutritious meals. So mix things up a bit!
Pieces of the (meal) puzzle
You probably know that adding variety to your menus will help make the Weight Watchers PointsPlus&174 program even easier to follow. Imagine that you have a jigsaw puzzle in front of you — but this is no ordinary jigsaw puzzle; this one has many different solutions. Now imagine that each puzzle piece has a different food on it: whole-wheat pasta, chicken, a potato, tuna, fat-free mayo, salsa, ginger, olive oil – you name it! Now how can you put the puzzle pieces together to mix up your ordinary menu routine and add some variety?
You might want to top the baked potato with salsa, mix the chicken with the fat-free mayo and ginger for some chicken salad with zing, or mix the tuna and olive oil in with some whole-wheat pasta for a quick tuna-pasta salad that's very different from that boring tuna sandwich! It's your puzzle to solve however you want.
For more exciting ways to spice up your daily menu, check out our Recipe Search, browse through Weight Watchers Magazine or check out Weight Watchers cookbooks.
Article By: Michelle Fowler
It's a great philosophy to live by — and an even better one to eat by.
Eating the same old tuna sandwich for lunch every day is, well, dull — and not a very good way to keep yourself satisfied while trying to eat wholesome, nutritious meals. So mix things up a bit!
Pieces of the (meal) puzzle
You probably know that adding variety to your menus will help make the Weight Watchers PointsPlus&174 program even easier to follow. Imagine that you have a jigsaw puzzle in front of you — but this is no ordinary jigsaw puzzle; this one has many different solutions. Now imagine that each puzzle piece has a different food on it: whole-wheat pasta, chicken, a potato, tuna, fat-free mayo, salsa, ginger, olive oil – you name it! Now how can you put the puzzle pieces together to mix up your ordinary menu routine and add some variety?
You might want to top the baked potato with salsa, mix the chicken with the fat-free mayo and ginger for some chicken salad with zing, or mix the tuna and olive oil in with some whole-wheat pasta for a quick tuna-pasta salad that's very different from that boring tuna sandwich! It's your puzzle to solve however you want.
For more exciting ways to spice up your daily menu, check out our Recipe Search, browse through Weight Watchers Magazine or check out Weight Watchers cookbooks.
Sunday, April 24, 2011
Quote of the week
IF YOU BITE IT YOU WRITE IT
IF YOU SNACK IT YOU TRACK IT
IF YOU NIBBLE IT YOU SCRIBBLE IT
IF YOU DRINK IT YOU INK IT
AND
GRAB YOUR PENCIL BEFORE YOUR UTENSIL
BECAUSE
IF IT GOES IN YOUR SMACKER
GOES IN YOUR TRACKER.
IF YOU SNACK IT YOU TRACK IT
IF YOU NIBBLE IT YOU SCRIBBLE IT
IF YOU DRINK IT YOU INK IT
AND
GRAB YOUR PENCIL BEFORE YOUR UTENSIL
BECAUSE
IF IT GOES IN YOUR SMACKER
GOES IN YOUR TRACKER.
Friday, April 22, 2011
Spicy Black Bean Soup
Spicy Black Bean Soup Favorites
Course: soups
PointsPlus™ Value: 4
Servings: 8
Preparation Time: 20 min
Cooking Time: 30 min
Level of Difficulty: Moderate
The key to thickening this soup without flour? Pureeing some of the beans before cooking it. You'll love the stick-to-your-ribs texture that results.
1 spray(s) cooking spray
1 medium onion(s), finely chopped
4 clove(s) (medium) garlic clove(s), minced
45 oz canned black beans, undrained, divided (three 15 oz cans)
1/2 tsp red pepper flakes, or to taste
1 tsp Durkee Ground Cumin Seed, or other brand
14 1/2 oz fat-free chicken broth, or vegetable broth
10 oz canned tomatoes with green chilis, such as Rotel Tomatoes
11 oz canned yellow corn, drained
Instructions
Coat bottom of a large stockpot with cooking spray. Add onion and garlic and cook, stirring frequently, until onions are soft but not brown, about 5 minutes.
Place one can of beans in blender; add sautéed onion mixture, red pepper flakes and cumin. Cover and blend on high until smooth, about 30 seconds. Pour mixture back into stockpot.
Place second can of beans and broth in blender and puree until smooth; add to stockpot.
Stir third can of beans (do not puree first), tomatoes and green chilies, and corn into stockpot. Bring to a boil, lower heat to medium and simmer for 20 to 25 minutes. Yields about 1 1/2 cups of soup per serving.
Course: soups
PointsPlus™ Value: 4
Servings: 8
Preparation Time: 20 min
Cooking Time: 30 min
Level of Difficulty: Moderate
The key to thickening this soup without flour? Pureeing some of the beans before cooking it. You'll love the stick-to-your-ribs texture that results.
1 spray(s) cooking spray
1 medium onion(s), finely chopped
4 clove(s) (medium) garlic clove(s), minced
45 oz canned black beans, undrained, divided (three 15 oz cans)
1/2 tsp red pepper flakes, or to taste
1 tsp Durkee Ground Cumin Seed, or other brand
14 1/2 oz fat-free chicken broth, or vegetable broth
10 oz canned tomatoes with green chilis, such as Rotel Tomatoes
11 oz canned yellow corn, drained
Instructions
Coat bottom of a large stockpot with cooking spray. Add onion and garlic and cook, stirring frequently, until onions are soft but not brown, about 5 minutes.
Place one can of beans in blender; add sautéed onion mixture, red pepper flakes and cumin. Cover and blend on high until smooth, about 30 seconds. Pour mixture back into stockpot.
Place second can of beans and broth in blender and puree until smooth; add to stockpot.
Stir third can of beans (do not puree first), tomatoes and green chilies, and corn into stockpot. Bring to a boil, lower heat to medium and simmer for 20 to 25 minutes. Yields about 1 1/2 cups of soup per serving.
Skillet Chicken Cutlets with Mushrooms
Skillet Chicken Cutlets with Mushrooms
Ingredients
1 1/2 lbs chicken cutlets
3/4 teaspoon sea salt
1/4 teaspoon fresh ground black pepper
4 tablespoons fresh lemon juice, divided
2 teaspoons olive oil
1 cup fresh button mushrooms, sliced
2 tablespoons Italian parsley, chopped
2 teaspoons whole capers
lemon slices, for garnish
Directions
Season chicken with salt and pepper.
Drizzle with 2 tbsp lemon juice.
Heat oil in a large nonstick skillet over medium-high heat.
Add chicken and mushrooms and cook chicken for 2 to 3 minutes per side or until golden brown and until mushrooms are softened.
Add remaining 2 tbsp lemon juice, parsley and capers and cook for 2 more minutes.
Garnish with lemon slices before serving.
6 servings
PointsPlus® Value: 4
Ingredients
1 1/2 lbs chicken cutlets
3/4 teaspoon sea salt
1/4 teaspoon fresh ground black pepper
4 tablespoons fresh lemon juice, divided
2 teaspoons olive oil
1 cup fresh button mushrooms, sliced
2 tablespoons Italian parsley, chopped
2 teaspoons whole capers
lemon slices, for garnish
Directions
Season chicken with salt and pepper.
Drizzle with 2 tbsp lemon juice.
Heat oil in a large nonstick skillet over medium-high heat.
Add chicken and mushrooms and cook chicken for 2 to 3 minutes per side or until golden brown and until mushrooms are softened.
Add remaining 2 tbsp lemon juice, parsley and capers and cook for 2 more minutes.
Garnish with lemon slices before serving.
6 servings
PointsPlus® Value: 4
Quote of the week
"Making it in life is kind of like busting broncos. You're going to get thrown a lot.
The simple secret is to keep getting back on."
The simple secret is to keep getting back on."
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