Honey Mustard Pretzel-Coated Chicken Strips.

Honey Mustard Pretzel-Coated Chicken Strips

  • Servings: 1
  • Difficulty: easy
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Found from Hungry-Girl 1-2-3
Adapted by myextremeweightlossjourney.wordpress.com

INGREDIENTS:

  • 2 Tbsp Honey Mustard
  • 3 Tbsp liquid egg whites
  • 5 oz boneless, skinless chicken cut into 3
  • 2 dashes salt
  • 2 dashes black pepper
  • 1 oz salted pretzels

DIRECTIONS:

Preheat oven to 375 degrees. Mix honey mustard and egg whites together in a bowl. Season chicken strips with salt and pepper, then submerge in mustard-egg mixture. Set aside to marinate for at least 15 min. While the chicken is marinating, place pretzels in a zip lock bag and close, making sure all air is out. Beat the living daylights out of the pretzels so they become tiny little pieces. Place broken pretzels onto a plate. Thoroughly coat chicken strips with the pretzels and transfer to a parchment paper lined baking sheet. Mist tops of chicken with non-stick spray. Bake in oven for about 20-30 minutes, flipping chicken halfway through baking, until chicken is cooked through.

PREP TIME =15 MINUTES
COOK TIME = 30 MINUTES

SERVING SIZE = 5 oz chicken breast (3 strips)
EACH SERVING = 9 SmartPoints

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Italian Eggplant Melts

Italian Eggplant Melts

  • Servings: 4
  • Difficulty: easy
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Found from Hungry-Girl 1-2-3
Adapted by myextremeweightlossjourney.wordpress.com

INGREDIENTS:

  • 4 – 3/4″ thick eggplant slices
  • 2 tsp Worcestershire Sauce
  • 1/8 tsp black pepper
  • 4 sandwich thins
  • 4 slices red onion, rings intact
  • 4 slices reduced fat provolone or swiss cheese
  • 1 cup baby spinach or kale leaves (I used Kale)
  • 4 large slices tomato
  • 4 tsp Hellmann’s Dijonnaise

DIRECTIONS:

Lay eggplant slices on a plate. Drizzle with Worcestershire sauce and sprinkle with pepper. Bring a skillet to medium heat. Place eggplant in pan, cover, and cook for 5 minutes. Flip eggplant and cook additional 5 minutes. Split sandwich thins in half and place halves on grill, along with onion slices. Cook uncovered for 2 minutes, or until both sides of sandwich thins are toasted. Once toasted, remove buns and flip onion. Continue cooking veggies for 2 minutes. Top each eggplant slice with a slice of cheese, cover, and cook until melted. When finished, top the bottom half of each bun with cheesy eggplant slice. Evenly top eggplant slices with spinach (or kale), tomato, and onion. (For the kale, I put it in the pan for a 30 seconds or so to get it warm and soft and not so firm.) Spread 1 tsp Dijonnaise on top half of each sandwich thin. Enjoy!

PREP TIME =15 MINUTES
COOK TIME = 15 MINUTES

SERVING SIZE = 1 sandwich
EACH SERVING = 5 POINTS +

Spaghetti Squash and Turkey Sausage Bake.

Spaghetti Squash and Turkey Sausage Bake

  • Servings: 8
  • Difficulty: easy
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INGREDIENTS:

  • 1 large Spaghetti Squash
  • 10oz. Jennie O Turkey Breakfast Sausage
  • 1 cup fat free chicken broth
  • 1 cup skim milk
  • 4 cloves garlic, minced
  • 1/4 cup grated Parmesan Cheese
  • 2 Tbsp butter
  • 2 Tbsp whole wheat flour
  • 1 Tbsp dried ground sage
  • 2 tsp dried parsley
  • 1 cup Panko breadcrumbs
  • 1 cup mozzarella cheese, shredded
  • salt and pepper, to taste

DIRECTIONS:

Preheat oven to 400°. Cut spaghetti squash in half lengthwise. Fill a pan with 1/2″ of water and set squash face down. Place in oven for 1 hour or until squash is tender. (If you poke it with a fork and the fork can easily go in, it’s ready.) Remove from oven and let cool. While squash is cooling, cook the turkey sausage. Once the squash is cool, scrape with a fork to remove in long strands and place in a sprayed 9 x 13 pan. Add turkey sausage to spaghetti squash in pan. Melt butter over medium-high heat. Stir in flour. Slowly whisk in milk, broth, and garlic. Bring to a boil, whisking constantly. Lower heat, and stir in parmesan, sage, and parsley. Once mixed, pour sauce over squash and sausage and mix well. In a small dish, combine panko breadcrumbs and mozzarella cheese. Once combined, sprinkle on top. Bake 30 minutes and let cool for 5 minutes.

PREP TIME =15 MINUTES
COOK TIME = 1 hour, 30 MINUTES

SERVING SIZE = 1 CUP
EACH SERVING = 6 POINTS +

Pork Sausage and Egg Cup.

Pork Sausage and Egg Cup

  • Servings: 6
  • Difficulty: easy
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INGREDIENTS:

  • 6 oz pork sausage, cooked and crumbled
  • 6 – 1/4 cups egg whites (1 1/2 cups total)
  • 6 tsp shredded low fat mozzarella cheese

DIRECTIONS:

  1. Preheat oven to 375°. Spray a 6 cup muffin tray with nonfat cooking spray.
  2. Cook and crumble pork sausage, then dived amongst the 6 cups.
  3. Put 1/4 cup of egg whites into the 6 cups over sausage.
  4. Add in 1 tsp of shredded mozzarella cheese to each 6 cup. Give it a little stir.
  5. Bake for 15 minutes or until egg whites are not runny.
  6. Remove from oven and let eggs cool in muffin tin for a couple minutes. Eggs should hold together like a muffin.

PREP TIME = 15 MINUTES (depending on what sausage you are using… I used frozen so it took much longer)
COOK TIME = 15 MINUTES

SERVING SIZE = 1 “muffin”
EACH SERVING = 3 POINTS +

Breakfast of Champions. All for a total of 3pp! #score 1⃣ 1 nice big Colorado peach – 0pp 2⃣ 1 1/2 cups of sautéed zucchini, onions, and minced garlic – 0pp (I only sprayed non fat cooking spray and then put in some water… So much better than using oil!!) 3⃣ Homemade Pork Sausage and Egg cups. – 3pp (I'll be putting the recipe on my blog later!) ⭐️link in bio!⭐️ #breakfast #breakfastofchampions #cooking #weightwatchers #wwbreakfast #wwfamily #wwfam #wwgoals #wwgirls #wwdivas #wwminnesota #minnesotaww #yum #porksausage #eggs #eggcups #homemade #pp #lowpp #losingweight #healthyeating #healthyeatingrocks #peach #zucchini #meals #recipe #myextremeweightlossjourney #myjourney #myweightlossjourney

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Cheesy Spaghetti Squash Bake.

Cheesy Spaghetti Squash Bake

  • Servings: 6
  • Difficulty: easy
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INGREDIENTS:

  • 1 medium spaghetti squash
  • 1 packet (1oz) of chicken gravy mix (I used my local grocery store brand)
  • 1/4 cup grated Parmesan cheese
  • 1 Tbsp dried, ground sage
  • 1 cup homemade croutons (you can find that recipe here), smashed (consistency kind of like panko breadcrumbs)
  • 1 cup reduced fat mozzarella cheese, shredded
  • salt and pepper to taste (totally optional – I thought it was perfect without!)

DIRECTIONS:

  1. Preheat oven to 400°. Lightly spray baking dish with cooking spray.
  2. With a knife, poke holes all over spaghetti squash. Place on a microwave safe dish with just a little water. (1/2″ or so). Microwave on high for 7 minutes. Let squash cool about 10 minutes before handling.
  3. Once squash is cooled, cut lengthwise down the middle. Scoop out seeds. Place halves on same microwave safe dish with 1/2″ of water. Place cut sides down in dish and heat in microwave for an additional 14 minutes or until tender.
  4. In small – medium sized sauce pan add in gravy packet with water and follow packet directions. Stir in parmesan cheese and sage, stirring continuously until sauce thickens.
  5. When squash is cool enough to handle, scrap with fork to remove inside flesh in long strands. Place in baking dish.
  6. Pour sauce over squash and mix well.
  7. Sprinkle with mozzarella cheese and top with crouton crumbs.
  8. Place in oven and bake until heated through and cheese is melted and bubbly. About 25 minutes.
  9. Let cool for about 5 minutes. Cut into 6 equally sized servings (1 cup).

PREP TIME = 30 MINUTES
COOK TIME = 30 MINUTES

SERVING SIZE = 1 cup
EACH SERVING = 3 POINTS +

Bacon & Cheddar Mock Mashed Potatoes.

Bacon & Cheddar Mock Mashed Potatoes

  • Servings: 4
  • Difficulty: easy
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Author: George Stella

INGREDIENTS:

  • 1 Tbsp cream cheese, softened
  • 1/4 cup parmesan cheese, grated
  • 1/4 tsp fresh garlic, minced
  • 1/4 tsp chicken base (may use 1 bouillon cube, crushed, or 1/2 tsp chicken granules)
  • 1/8 tsp black pepper
  • 1/4 cup shredded cheddar cheese
  • 4 strips cooked bacon, cut into small pieces
  • 3 Tbsp butter, if desired
  • 1/2 tsp chopped chives, for garnish

DIRECTIONS:

  1. Bring a large pot of water to a boil over high heat.
  2. Clean and cut cauliflower into small pieces. Add to the pot and boil for 6 minutes, or until well done.
  3. Drain well, but do not let cool. Pat the cooked cauliflower between several layers of paper towels, or place cauliflower in a colander and use a heavy bowl to press the excess water out.
  4. Using a food processor, pulse the hot cauliflower with the cream cheese, Parmesan, garlic, chicken base, and pepper, until almost smooth.
  5. Stir in Cheddar cheese and bacon bits. Serve hot, topped with butter and chives, if desired.

PREP TIME = 15 MINUTES
COOK TIME = 6 MINUTES

SERVING SIZE = *Not quite positive*
EACH SERVING = 4 POINTS +

So here’s the scoop… This recipe is from George Stella’s The Complete Low-Carb Cookbook and it doesn’t have what the serving size is. My family and I were far too hungry to sit and figure it all out so I never weighed the dish to calculate what it comes out to. I will try to do that next time!

I also have not been a fan lately of the recipe builder on the weight watcher website so I plugged in what the cookbook said the fat, protein, fiber, and net carbs were listed for the serving…

Fat: 12g    Protein: 11.5g    Fiber:2g    Net Carbs: 2G
Calories: 170

Oooooooh man. So good. #cauliflower #BaconandCheddarMockMashedPotatoes #weightwatchers #delish #wwdinner #wwfamily #wwminnesota

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Zucchini Noodles and Marinara.

Zucchini Noodles and Marinara

IMG_2723

INGREDIENTS:

  • 1 large zucchini
  • 1 can of diced tomatoes (or if you have tomatoes in season that are fresh, you can dice it yourself)
  • 1 tsp olive oil
  • 1 tsp fresh rosemary
  • 1 tsp Italian seasoning (onion, garlic, oregano – if you want fresh ingredients)
  • dash of salt

DIRECTIONS:

  1. Wash zucchini. Once it’s washed, cut off both ends and toss.
  2. Depending on how you want your noodles to look, you can use
  3. Start peeling on one side. Peel until you get far enough to the middle where you see seeds. Once you see the seeds, move to the opposite side. Continue until you can see seeds all the way around. (once I have it all peeled, I use the middle in stir fry’s.)
  4. After it’s peeled, put all noodles into a strainer and set in sink. Sprinkle a little bit of salt on the noodles. Let the noodles “sweat” in the strainer for 25 minutes or so.
  5. While your noodles are sweating, place diced tomatoes in a large bowl. Then, add in your chopped rosemary and Italian seasonings. Stir and set aside.
  6. Get a pan on the stove hot with 1 tsp of olive oil. While the pan is heating, paper towel dry zucchini noodles with paper towel to remove excess water.
  7. Place noodles in pan and let them sauté. After about 5-7 minutes, turn burner on Low and stir in your Marinara sauce. Let it simmer for about 15-20 minutes on Low, stirring occasionally.
  8. Enjoy your delicious meal you just created! 😀

Ajvar.

Ajvar

  • Servings: 12
  • Difficulty: easy
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Ajvar can be used as a spread, dip, or condiment. You can also put it over meat and pasta as a sauce!

INGREDIENTS:

  • 5 large red bell peppers
  • 1 medium eggplant
  • 5 cloves garlic, minced
  • 2 Tbsp olive oil
  • 1/4 tsp sea salt, more to taste

DIRECTIONS:

  1. Wash and cut stems, clean insides of seeds and cut Red peppers in half. Cut eggplant in half lengthwise. (I also poked holes in the skin of eggplant).
  2. Place red peppers and eggplant face down on pan, and place in oven on Broil (about 30 minutes).
  3. Red peppers will be done when skins are black and insides are tender. Eggplant will be done when inside is tender.
  4. When red peppers are done, place them in a big bowl and cover with plastic wrap. Set aside and let steam/cool. While peppers are steaming, place eggplants on a plate and scoop out insides (make sure there are no large seeds) and put in food processor. Discard skin.
  5. Once eggplant is in food processor, put in garlic, and process until smooth.
  6. When peppers are cool to touch, peel off blackened skin. Add them into the food processor.
  7. While pulsing, slowly drizzle in olive oil, and sea salt. Pulse or process until you get to a consistency you like.
  8. Put in jar and eat right away or refrigerate.

IMG_2246

Prep time = 15 minutes
cook time = 90 minutes

SERVING SIZE = 1/4 cup
EACH SERVING = 1 POINTS +


Cheesy Bratwurst Casserole.

Cheesy Bratwurst Casserole

  • Servings: 8
  • Difficulty: easy
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Author: Midwest Living
(I changed the ingredients to make it more Weight Watchers friendly.)*

INGREDIENTS:

  • 5 Bratwurst
  • 4 medium sized potatoes, cooked and diced
  • 16 oz green beans, frozen, thawed and drained
  • 3/4 cup mozzarella cheese
  • 1/3 cup chopped onion
  • 1 can of cream of mushroom soup

DIRECTIONS:

  1. Preheat oven to 350 degrees.
  2. In a 9×13 pan, place potatoes, bratwurst, onions, soup, and cheese, and stir together.
  3. Bake, covered, for 45 minutes or until heated through.

IMG_2247

Prep Time: 20 minutes
cook time: 45-60 minutes

SERVING SIZE = 1 cup
EACH SERVING = 9 POINTS +