Course: sauces
PointsPlus™ Value: 1
Servings: 11
Preparation Time: 10 min
Cooking Time: 0 min
Level of Difficulty: Easy
Ingredients
2 cup(s) strawberries, washed, stems removed
4 item(s) Kiwi(s), peeled
1 large mango(es), peeled
2 Tbsp fresh lime juice, 1/2 one small lime
1 Tbsp lime zest, scraped from lime used for juice (zest first)
Instructions
Place all ingredients into blender or food chopper. Chop, but do not puree
(unless you're planning on making jam).
Serve with Tostitos Hint of Lime chips (6 chips = 4 points), cinnamon pita
chips (not sure of points plus value), over ice cream, or experiment (just
remember to count the points for whatever it is!
Tuesday, August 23, 2011
Tuesday, August 16, 2011
Chicken Enchiladas
Chicken Enchiladas
Servings: 8 • Serving Size: 1 enchilada PointsPlus® Value per serving: 4
For the sauce:
2 garlic cloves, minced
1-2 tbsp chipotle chilis in adobo sauce
1-1/2 cups tomato sauce
1/2 tsp chipotle chili powder
1/2 tsp ground cumin
3/4 cup fat free chicken broth
kosher salt and fresh pepper to taste
For the chicken:
1 tsp vegetable oil
8.5 oz (2 breast halves) cooked shredded chicken breast
1 cup diced onion
2 large clove garlic, minced
1/4 cup cilantro
kosher salt
1 tsp cumin
1/2 tsp dried oregano
1 tsp chipotle chili powder
1/3 cup chicken broth
1/2 cup tomato sauce
8 (6-inch) reduced carb whole wheat flour tortillas
1 cup shredded low fat Mexican cheese
non-stick cooking spray
Directions:
In a medium saucepan, spray oil and sauté garlic. Addchipotle chiles , chili powder, cumin, chicken broth,
tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set
aside until ready to use.
Preheat oven to 400 degrees.
Heat the vegetable oil in a medium skillet over medium-high heat. Sauté onions and garlic on low until soft,
about 2 minutes. Add chicken, salt, cilantro, cumin, oregano, chili powder, tomato sauce, chicken broth, and
cook 4 to 5 minutes. Remove from heat.
Spray a 13 by 9-inch glass baking dish with non-stick spray. Put 1/3 cup chicken mixture into each tortilla
and roll it. Place on baking dish seam side down. Top with sauce and cheese. Cover with aluminum foil and
bake in the oven on the middle rack for 20-25 minutes. Top with low fat sour cream or scallions if you wish. (Extra points)
Makes 8 enchiladas.
Servings: 8 • Serving Size: 1 enchilada PointsPlus® Value per serving: 4
For the sauce:
2 garlic cloves, minced
1-2 tbsp chipotle chilis in adobo sauce
1-1/2 cups tomato sauce
1/2 tsp chipotle chili powder
1/2 tsp ground cumin
3/4 cup fat free chicken broth
kosher salt and fresh pepper to taste
For the chicken:
1 tsp vegetable oil
8.5 oz (2 breast halves) cooked shredded chicken breast
1 cup diced onion
2 large clove garlic, minced
1/4 cup cilantro
kosher salt
1 tsp cumin
1/2 tsp dried oregano
1 tsp chipotle chili powder
1/3 cup chicken broth
1/2 cup tomato sauce
8 (6-inch) reduced carb whole wheat flour tortillas
1 cup shredded low fat Mexican cheese
non-stick cooking spray
Directions:
In a medium saucepan, spray oil and sauté garlic. Addchipotle chiles , chili powder, cumin, chicken broth,
tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set
aside until ready to use.
Preheat oven to 400 degrees.
Heat the vegetable oil in a medium skillet over medium-high heat. Sauté onions and garlic on low until soft,
about 2 minutes. Add chicken, salt, cilantro, cumin, oregano, chili powder, tomato sauce, chicken broth, and
cook 4 to 5 minutes. Remove from heat.
Spray a 13 by 9-inch glass baking dish with non-stick spray. Put 1/3 cup chicken mixture into each tortilla
and roll it. Place on baking dish seam side down. Top with sauce and cheese. Cover with aluminum foil and
bake in the oven on the middle rack for 20-25 minutes. Top with low fat sour cream or scallions if you wish. (Extra points)
Makes 8 enchiladas.
"Stabd Up Comedy about our Weight Loss Journey"
Hi gang,
Here is the link to the "Stand Up Comedy about our Weight Loss Journey" from Ree from our Thursday meeting in WF.
http://www.youtube.com/watch?v=luEbbZsVPUI
Click on the link or if not copy/paste it into your browser.
Hugs. DIana
Here is the link to the "Stand Up Comedy about our Weight Loss Journey" from Ree from our Thursday meeting in WF.
http://www.youtube.com/watch?v=luEbbZsVPUI
Click on the link or if not copy/paste it into your browser.
Hugs. DIana
Being a Rolde Model for your Kids
Being a Role Model for Your Kids Can Help Them Attain a Healthy Lifestyle
Article By: Heather Lindsey
Adults who adopt and maintain a healthy lifestyle through good eating habits and physical activity set a good example for children and help ensure that they acquire healthy habits, too.
This is the message of a new public service announcement (PSA) designed to tackle the issue of childhood obesity, released by the US Department of Health and Human Services, Office of the Surgeon General (OSG) on April 6.
To date more than 12.5 million children and adolescents — 17.1 percent of people ages 2 to 19 years — are overweight. Since 1980, obesity has more than doubled in children ages 2 to 5 and tripled in children ages 6 and 11.
“Early intervention against overweight and obesity is crucial,” Rear Admiral Steven K. Galson, MD, MPH, acting US surgeon general, said in a statement. “This is because children learn lifelong eating and activity habits at a young age. Using family time to help children develop good habits will benefit them now and throughout their lives.”
As they grow older, overweight children and adolescents are more likely to have high blood pressure and high cholesterol, which are risk factors associated with heart disease, according to the OSG. They also have an increased risk of developing type 2 diabetes and may experience social discrimination, which is associated with low self-esteem and depression.
More resources from WeightWatchers.com
Parental Involvement — Key to Weight Loss in Kids
Maintaining a healthy weight involves the entire family, not just the child or parent with weight issues.
Factors Affecting Children's Food Choices
Banning particular foods can make them even more appealing to children. The best strategy is to include some of these foods in the child's choice of treats.
Family Fitness Fun
Kids love it when their parents join the game. Get some ideas on how to move together.
Spring Break Shape-Up
Get your whole family outdoors and on their toes this vacation.
To help prevent these problems, adults have a responsibility to “shape children’s eating and activity habits,” says Jennifer Buschick, spokesperson for the OSG. “It’s very important that adults are role models for our children; children like to emulate what adults do.”
To develop good eating habits, the OSG encourages parents and their children to shop, cook, and plan healthy meals together. Additionally, eating together as a family encourages children to consume more whole grains, fruits and vegetables.
It can be hard to draw the line between being a positive role model, and turning kids off by preaching healthy messages. In the WeightWatchers.com article, How to Raise Healthy Kids, Weight Watchers International chief scientific officer Karen Miller-Kovach advises, "Don't really talk about what's healthy; just provide healthy foods. Kids learn by watching you, not from lectures about saturated fat.”
If taking these steps will mean changing the daily patterns in your kids’ lives, you may be met with resistance. But there are ways of making the changes fun and apparently effortless. In the WeightWatchers.com article, 9 Sneaky Ways to Get Your Kids Moving, the steps recommended include swapping movie night in favor of bowling or miniature golf — exercises that are fun, competitive and can involve the whole family.
In the new PSA, “Take the Lead,” children emulate adults as they exercise, eat nutritious meals, make healthy food choices, and practice good hygiene. The PSA closes with a message from Galson urging viewers to take part in leading young people to a healthy future.
He also directs the audience to a parent or caregiver checklist available on the OSG’s Web site, which in addition to diet and exercise recommendations, provides tips such as limiting children’s television and other screen time to less than 2 hours daily and ensuring they get enough sleep each night.
A Spanish version of the PSA, "Mi Cocina," is also available, and encourages helpful tips on healthy eating.
The OSG is distributing the PSAs as part of its “Healthy Youth for a Healthy Future” public information initiative. For more information go to SurgeonGeneral.gov.
Article By: Heather Lindsey
Adults who adopt and maintain a healthy lifestyle through good eating habits and physical activity set a good example for children and help ensure that they acquire healthy habits, too.
This is the message of a new public service announcement (PSA) designed to tackle the issue of childhood obesity, released by the US Department of Health and Human Services, Office of the Surgeon General (OSG) on April 6.
To date more than 12.5 million children and adolescents — 17.1 percent of people ages 2 to 19 years — are overweight. Since 1980, obesity has more than doubled in children ages 2 to 5 and tripled in children ages 6 and 11.
“Early intervention against overweight and obesity is crucial,” Rear Admiral Steven K. Galson, MD, MPH, acting US surgeon general, said in a statement. “This is because children learn lifelong eating and activity habits at a young age. Using family time to help children develop good habits will benefit them now and throughout their lives.”
As they grow older, overweight children and adolescents are more likely to have high blood pressure and high cholesterol, which are risk factors associated with heart disease, according to the OSG. They also have an increased risk of developing type 2 diabetes and may experience social discrimination, which is associated with low self-esteem and depression.
More resources from WeightWatchers.com
Parental Involvement — Key to Weight Loss in Kids
Maintaining a healthy weight involves the entire family, not just the child or parent with weight issues.
Factors Affecting Children's Food Choices
Banning particular foods can make them even more appealing to children. The best strategy is to include some of these foods in the child's choice of treats.
Family Fitness Fun
Kids love it when their parents join the game. Get some ideas on how to move together.
Spring Break Shape-Up
Get your whole family outdoors and on their toes this vacation.
To help prevent these problems, adults have a responsibility to “shape children’s eating and activity habits,” says Jennifer Buschick, spokesperson for the OSG. “It’s very important that adults are role models for our children; children like to emulate what adults do.”
To develop good eating habits, the OSG encourages parents and their children to shop, cook, and plan healthy meals together. Additionally, eating together as a family encourages children to consume more whole grains, fruits and vegetables.
It can be hard to draw the line between being a positive role model, and turning kids off by preaching healthy messages. In the WeightWatchers.com article, How to Raise Healthy Kids, Weight Watchers International chief scientific officer Karen Miller-Kovach advises, "Don't really talk about what's healthy; just provide healthy foods. Kids learn by watching you, not from lectures about saturated fat.”
If taking these steps will mean changing the daily patterns in your kids’ lives, you may be met with resistance. But there are ways of making the changes fun and apparently effortless. In the WeightWatchers.com article, 9 Sneaky Ways to Get Your Kids Moving, the steps recommended include swapping movie night in favor of bowling or miniature golf — exercises that are fun, competitive and can involve the whole family.
In the new PSA, “Take the Lead,” children emulate adults as they exercise, eat nutritious meals, make healthy food choices, and practice good hygiene. The PSA closes with a message from Galson urging viewers to take part in leading young people to a healthy future.
He also directs the audience to a parent or caregiver checklist available on the OSG’s Web site, which in addition to diet and exercise recommendations, provides tips such as limiting children’s television and other screen time to less than 2 hours daily and ensuring they get enough sleep each night.
A Spanish version of the PSA, "Mi Cocina," is also available, and encourages helpful tips on healthy eating.
The OSG is distributing the PSAs as part of its “Healthy Youth for a Healthy Future” public information initiative. For more information go to SurgeonGeneral.gov.
A Plate Full of Good Health
A Plate Full of Good Health
Article By: Michelle Fowler
Learn about what a healthy day really looks like by using Weight Watchers Good Health Guidelines and the USDA's MyPlate icon. It's easier than you think!
When you were a kid, your mother probably made sure that you ate three balanced meals a day. Meat, veggies, fruit — the works. But as soon as you moved out of the house, you gained a lot more than your independence. You gained the right to eat whatever you wanted.
You may have wanted to continue eating good-for-you foods. But in this fast-paced, fast-food world, where preparing a healthy meal might occasionally lose out to a quick bite, eating right can be downright hard. Fortunately, there are some great cheats out there. New dietary guidelines from the USDA, along with the Weight Watchers Good Health Guidelines, can take the guesswork out of getting a healthy, balanced diet.
The USDA's "MyPlate" icon
In June, the US Department of Agriculture replaced the food pyramid icon with the MyPlate icon. The new image (you can see it below, linking to an article with more details) is a simple prompt to fill half your plate with fruits and veggies; something that many Weight Watchers members were already doing! The icon also prompts people to eat whole grains, lean protein and low-fat dairy in reasonable portions. Sound familiar?
The Good Health Guidelines
By now, you're probably familiar with the Good Health Guidelines. These explain that a balanced diet consists of vitamins, minerals and macronutrients – the same qualities of food that can help you lose weight. The most nutritious foods are lower in fat and carbohydrates, and higher in fiber and protein, and should keep you satisfied longer. Read on to better understand the basics of eating right:
Fruit can be a delicious and filling replacement for sugary desserts. Plus, it's loaded with vitamins and, as long as it's fresh fruit, has 0 PointsPlus® values.
Vegetables can be enjoyed cooked or raw, just make sure to eat your five servings of fruit and vegetables each day to get the nutrients you need.
Whole-grain foods are a great source of fiber. Choose them over processed foods whenever possible.
Dairy products can help keep your bones strong by offering you a very necessary nutrient: calcium. Try to have two (low-fat or fat-free) servings each day.
Healthy oils, like like olive, canola, sunflower, safflower or flaxseed, provide your body with essential fatty acids and Vitamin E.
Protein like meat, poultry, fish, eggs, dried beans and soy products can really provide the staying power you need to feel satisfied longer. Go for at least one or two servings each day.
Limit added sugar and alcohol. Feel free to enjoy the occasional sweet treat or alcoholic drink, just don't overdo it. Too much can lead to excess calories – and excess calories can really add up!
Water is essential to maintain a healthy body. Aim to drink at least six glasses a day to stay hydrated.
Multiple vitamin-mineral supplements can provide any nutrients that are missing from your diet. Look for a supplement that provides no more than 100% of the Daily Value (%DV), Recommended Nutrient Intake (RDI), or Dietary Reference Intake (DRI).
Article By: Michelle Fowler
Learn about what a healthy day really looks like by using Weight Watchers Good Health Guidelines and the USDA's MyPlate icon. It's easier than you think!
When you were a kid, your mother probably made sure that you ate three balanced meals a day. Meat, veggies, fruit — the works. But as soon as you moved out of the house, you gained a lot more than your independence. You gained the right to eat whatever you wanted.
You may have wanted to continue eating good-for-you foods. But in this fast-paced, fast-food world, where preparing a healthy meal might occasionally lose out to a quick bite, eating right can be downright hard. Fortunately, there are some great cheats out there. New dietary guidelines from the USDA, along with the Weight Watchers Good Health Guidelines, can take the guesswork out of getting a healthy, balanced diet.
The USDA's "MyPlate" icon
In June, the US Department of Agriculture replaced the food pyramid icon with the MyPlate icon. The new image (you can see it below, linking to an article with more details) is a simple prompt to fill half your plate with fruits and veggies; something that many Weight Watchers members were already doing! The icon also prompts people to eat whole grains, lean protein and low-fat dairy in reasonable portions. Sound familiar?
The Good Health Guidelines
By now, you're probably familiar with the Good Health Guidelines. These explain that a balanced diet consists of vitamins, minerals and macronutrients – the same qualities of food that can help you lose weight. The most nutritious foods are lower in fat and carbohydrates, and higher in fiber and protein, and should keep you satisfied longer. Read on to better understand the basics of eating right:
Fruit can be a delicious and filling replacement for sugary desserts. Plus, it's loaded with vitamins and, as long as it's fresh fruit, has 0 PointsPlus® values.
Vegetables can be enjoyed cooked or raw, just make sure to eat your five servings of fruit and vegetables each day to get the nutrients you need.
Whole-grain foods are a great source of fiber. Choose them over processed foods whenever possible.
Dairy products can help keep your bones strong by offering you a very necessary nutrient: calcium. Try to have two (low-fat or fat-free) servings each day.
Healthy oils, like like olive, canola, sunflower, safflower or flaxseed, provide your body with essential fatty acids and Vitamin E.
Protein like meat, poultry, fish, eggs, dried beans and soy products can really provide the staying power you need to feel satisfied longer. Go for at least one or two servings each day.
Limit added sugar and alcohol. Feel free to enjoy the occasional sweet treat or alcoholic drink, just don't overdo it. Too much can lead to excess calories – and excess calories can really add up!
Water is essential to maintain a healthy body. Aim to drink at least six glasses a day to stay hydrated.
Multiple vitamin-mineral supplements can provide any nutrients that are missing from your diet. Look for a supplement that provides no more than 100% of the Daily Value (%DV), Recommended Nutrient Intake (RDI), or Dietary Reference Intake (DRI).
Saturday, August 6, 2011
Summer Pasta
Summer Pasta
3 tbsps red wine vinegar
8 ozs angel hair spaghetti, cooked and drained
2 tbsps olive oil
6 ozs fresh tomatoes, seeded and chopped
3 tsps garlic, minced
4 ozs mozzarella cheese, shredded
1 tsp salt
2 tsps basil
1/8 tsp black pepper
To prepare vinaigrette, combine vinegar, oil, garlic, salt, and black pepper in a small bowl. Mix well. Chill until ready to serve. When ready to serve, combine cooked spaghetti, tomatoes, cheese, basil, and parsley. Pour vinaigrette over pasta mixture until well coated.
Makes 8 Equal Servings (About 3/4 Cup Per Serving)
PointsPlus® Value per serving: 4
3 tbsps red wine vinegar
8 ozs angel hair spaghetti, cooked and drained
2 tbsps olive oil
6 ozs fresh tomatoes, seeded and chopped
3 tsps garlic, minced
4 ozs mozzarella cheese, shredded
1 tsp salt
2 tsps basil
1/8 tsp black pepper
To prepare vinaigrette, combine vinegar, oil, garlic, salt, and black pepper in a small bowl. Mix well. Chill until ready to serve. When ready to serve, combine cooked spaghetti, tomatoes, cheese, basil, and parsley. Pour vinaigrette over pasta mixture until well coated.
Makes 8 Equal Servings (About 3/4 Cup Per Serving)
PointsPlus® Value per serving: 4
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