Weight Watchers Fresh and Easy 20 Minute Meals

Transcription

fresh
and easy
20
minute meals
all recipes include new
551986
values
all recipes include new
values
Weight Watchers® Fresh and Easy 20 Minute Meals
This guide gives you PointsPlus™ values for all the recipes in this cookbook.
If you’re following the Weight Watchers PointsPlus program, use the values
in this guide when you track any meals made from recipes in this cookbook.
What’s New about the PointsPlus Program?
PointsPlus uses the latest scientific research to create a program that goes
far beyond traditional calorie counting to give people the edge they need
to lose weight and keep it off in a fundamentally healthier way. The Program
is designed to educate and encourage people to make choices that focus
on foods that create a sense of satisfaction and are more healthful.
PointsPlus values are calculated for foods based on their protein, fiber,
fat and carbohydrate content. This PointsPlus formula takes into account
how these nutrients are processed by the body and helps you select foods
that are both nutritious and satisfying!
For more about the PointsPlus Program, visit WeightWatchers.com.
Breakfast
Banana Cream–Topped Waffles with Blueberry Syrup, page 14
PointsPlus value: 9
Spiced Bacon
PointsPlus value: 2
Menu PointsPlus value: 11
Baked Eggs with Tomatoes and
Artichokes, page 15
PointsPlus value: 3
Cantaloupe with Honey and Lime
PointsPlus value: 2
Tomato, Spinach, and Goat Cheese Frittata, page 16
PointsPlus value: 4
Leek and Asparagus Frittata,
page 17
PointsPlus value: 4
Broiled Grapefruit
PointsPlus value: 2
Smoked Salmon–Spinach Omelet, page 18
PointsPlus value: 7
Pear and Grape Salad
PointsPlus value: 2
Strawberry and Banana Breakfast Smoothie, page 8
PointsPlus value: 4
Mini-Bagels with Honey-Nut Cream Cheese
PointsPlus value: 5
Berry and Granola Greek Yogurt
Parfaits, page 9
PointsPlus value: 10
Cherry-Almond Swiss Muesli,
page 10
PointsPlus value: 8
Oatmeal with Apples and Raisins, page 11
PointsPlus value: 6
Cinnamon French Toast, page 12
PointsPlus value: 6
Using evaporated skim milk
PointsPlus value: 6
Banana–Whole Wheat Pancakes
with Strawberry Syrup,
page 13
PointsPlus value: 6
1
Veggie-Egg Scramble, page 19
PointsPlus value: 4
Apricot White Tea
PointsPlus value: 3
Bacon and Egg Sandwiches with Basil Mayonnaise, page 20
PointsPlus value: 4
Tex-Mex Breakfast Burrito, page 21
PointsPlus value: 7
Country Omelet Wrap, page 22
PointsPlus value: 5
Mexican Hot Chocolate
PointsPlus value: 2
Pineapple Rice
PointsPlus value: 3
Almond-Crusted Flounder, page 26
PointsPlus value: 5
Broiled Asparagus
PointsPlus value: 1
Dilled Salmon Cakes with Tzatziki Sauce, page 27
PointsPlus value: 7
With hamburger bun, lettuce, and tomato
Cucumber and Cherry Tomato Salad
PointsPlus value: 1
Miso-Glazed Salmon, page 28
PointsPlus value: 7
Spinach with Ginger
PointsPlus value: 1
Salmon with Tomatoes and Citrus, page 29
PointsPlus value: 7
Sesame-Lime Brown Rice
PointsPlus value: 3
Fish and Shellfish
Grouper with Cilantro Pesto, page 24
PointsPlus value: 7
Sliced Tomatoes with Cilantro
Mayonnaise
PointsPlus value: 2
Fish in Coconut, Ginger, and
Pineapple Broth, page 25
PointsPlus value: 4
2
Bay-Scented Snapper with Lemon, page 30
PointsPlus value: 5
French Green Beans with Tomatoes and Tarragon
PointsPlus value: 1
Grilled Citrus-Basil Snapper, page 31
PointsPlus value: 4
Sautéed Spinach with Goat Cheese and Pine Nuts
PointsPlus value: 2
Tilapia with Cucumber Relish, page 32
PointsPlus value: 6
Red Potatoes with Oregano
PointsPlus value: 3
Pecan-Crusted Tilapia, page 33
PointsPlus value: 7
Cranberry Coleslaw
PointsPlus value: 3
Fennel-Crusted Tuna, page 50
PointsPlus value: 4
Fennel and Parsley Salad
PointsPlus value: 1
Tuna with Orange–Green Onion
Vinaigrette, page 51
PointsPlus value: 5
Sesame Steamed Vegetables
PointsPlus value: 1
Ginger-Garlic Shrimp, page 52
PointsPlus value: 5
Sesame Slaw
PointsPlus value: 1
Lemon-Basil Shrimp with Fettuccine, page 53
PointsPlus value: 6
Mixed Greens Salad with Parmesan
PointsPlus value: 1
Smoky Shrimp and Vegetables, page 54
PointsPlus value: 4
Creamy Garlic-Herb Grits
PointsPlus value: 3
Spice-Rubbed Shrimp Soft Tacos
with Red Salsa, page 55
Bayou Scallops, page 56
PointsPlus value: 5
3
Grilled Vegetable Napoleons, page 62
PointsPlus value: 8
Spinach Salad with Lemon Parmesan Dressing
PointsPlus value: 2
Roasted Vegetable Pasta, page 63
PointsPlus value: 8
Parmesan-Breaded Portobellos,
page 64
PointsPlus value: 9
Spinach-Artichoke Pizza, page 65
PointsPlus value: 2
Pasta with Butternut Squash, Fried Rosemary, and Parmesan,
page 66
PointsPlus value: 9
Mixed Greens with Lemon and
Olive Oil
PointsPlus value: 1
Spring Vegetable Fried Rice,
page 67
PointsPlus value: 8
Spring Greens with Hot Sauce Dressing
PointsPlus value: 2
Crispy Curry Scallops, page 57
PointsPlus value: 5
Chile-Ginger Sugar Snaps
PointsPlus value: 1
Scallops Piccata, page 58
PointsPlus value: 5
Green Beans with Shallots
PointsPlus value: 1
Meatless Main Dishes
Black Bean Cakes, page 60
PointsPlus value: 6
Red and Green Tomato Salad
PointsPlus value: 2
Curried Couscous with Chickpeas, page 61
PointsPlus value: 8
With ¼ cup fat-free Greek
yogurt
PointsPlus value: 9
4
Mango Beef Tacos, page 74
PointsPlus value: 8
Ginger-Teriyaki Strip Steaks,
page 75
PointsPlus value: 4
Cucumber Salad
PointsPlus value: 2
Beef Fillets with Cranberry-Wine Sauce, page 76
PointsPlus value: 5
Sweet Potatoes with Orange
Butter
PointsPlus value: 4
Beef Fillets with Sherry-Shiitake Sauce, page 77
PointsPlus value: 5
Soft Polenta with Parmesan
PointsPlus value: 3
Veal Parmigiana, page 78
PointsPlus value: 8
Angel Hair Pasta with Sun-Dried Tomatoes
PointsPlus value: 3
Tofu with Almonds and Sugar Snap Peas, page 68
PointsPlus value: 6
Five-Spice Brown Rice
PointsPlus value: 5
Meats
Beef and Pepperoni Pizza, page 70
PointsPlus value: 6
Classic Vinaigrette Salad
PointsPlus value: 1
Garlic-Thyme Flank Steak, page 71
PointsPlus value: 5
Blue Cheese Mashed Potatoes
PointsPlus value: 3
Orange-Chipotle Flank Steak, page 72
PointsPlus value: 5
Orange Mashed Sweet Potatoes
PointsPlus value: 3
Grilled Flank Steak Fajitas, page 73
PointsPlus value: 8
Avocado and Black Bean Salsa Salad
PointsPlus value: 2
5
Moroccan Lamb and Couscous Bowl, page 79
PointsPlus value: 8
Wilted Sesame Spinach
PointsPlus value: 1
Greek Lamb Chops, page 80
PointsPlus value: 7
Minted Pea Puree
PointsPlus value: 3
Spice-Rubbed Lamb Chops, page 81
PointsPlus value: 5
Cilantro-Almond Couscous
PointsPlus value: 4
Lamb Chops with Skordalia,
page 82
PointsPlus value: 7
Herbed Roasted Grape Tomatoes
PointsPlus value: 1
Pork Loin Chops with Lemon-Caper Sauce, page 83
PointsPlus value: 5
Asparagus with Lemon and Garlic
PointsPlus value: 1
Ginger-Sesame Pork Chops,
page 84
PointsPlus value: 5
Hot Asian Noodle Salad
PointsPlus value: 3
Hoisin-Orange Pork Chops, page 85
PointsPlus value: 5
Coconut Rice
PointsPlus value: 3
Rosemary Pork Chops, page 86
PointsPlus value: 4
Apple and Cabbage Slaw
PointsPlus value: 2
Pork Chops with Tomatoes,
page 87
PointsPlus value: 6
Cheese Grits
PointsPlus value: 4
Jerk-Seasoned Pork Tenderloin,
page 88
PointsPlus value: 4
Yellow Rice with Black Beans
PointsPlus value: 2
6
Poultry
Roasted Zucchini
PointsPlus value: 1
Chicken Cutlets with Fontina and Fresh Blueberry Sauce, page 96
PointsPlus value: 5
Ginger-Roasted Green Beans
PointsPlus value: 1
Herbed Chicken Cutlets, page 97
PointsPlus value: 5
Arugula Salad
PointsPlus value: 1
Chicken with Peanut Sauce and
Lo Mein Noodles, page 98
Five-Spice Chicken and Vegetable Stir-Fry, page 99
PointsPlus value: 7
Almond Rice
PointsPlus value: 3
Asian Barbecue Chicken, page 100
PointsPlus value: 8
Zesty Broccoli Slaw
PointsPlus value: 1
Cumin-Rubbed Grilled Chicken with Nectarine Salsa, page 90
PointsPlus value: 5
Lemony Couscous
PointsPlus value: 4
Grilled Chicken with Bell Peppers and Onions, page 91
PointsPlus value: 5
Chicken with Pine Nut Gremolata, page 92
PointsPlus value: 6
Orzo and Tomatoes
PointsPlus value: 3
Chicken Saté with Salsa Verde Sauce, page 93
PointsPlus value: 5
Cilantro-Lime Rice
PointsPlus value: 3
Chicken with Tomato-Caper Salsa, page 94
PointsPlus value: 6
Balsamic Chicken and Mushrooms, page 95
PointsPlus value: 4
7
Chicken Thighs with Quick Romesco Sauce, page 101
PointsPlus value: 7
Grilled Eggplant
PointsPlus value: 1
Curry-Chutney Chicken Thighs, page 102
PointsPlus value: 7
Wasabi Peas
PointsPlus value: 1
Turkey Cutlets with Cranberry Salsa, page 103
PointsPlus value: 6
Turkey Cutlets with Orange Sauce, page 104
PointsPlus value: 6
Spinach Salad with Honey-Dijon Vinaigrette
PointsPlus value: 2
Summer Salmon Salad, page 107
PointsPlus value: 6
Toasted Whole Wheat Pita Chips
PointsPlus value: 2
Spinach and Tuna Niçoise Salad,
page 108
PointsPlus value: 9
Tuna and White Bean Salad,
page 109
PointsPlus value: 5
Parmesan Toasts
PointsPlus value: 2
Shrimp and Orzo Salad,
page 110
PointsPlus value: 7
Fattoush Salad, page 111
PointsPlus value: 8
Moroccan Mint Limeade
PointsPlus value: 1
Artichoke Rotini Salad with Beans, page 112
PointsPlus value: 7
Salads
Grilled Salmon and Corn Salad, page 106
PointsPlus value: 9
8
Tarragon Chicken Salad, page 136
PointsPlus value: 5
Goat Cheese and Lemon Bruschetta
PointsPlus value: 2
Grilled Steak and Asparagus Salad, page 129
PointsPlus value: 6
Warm Pork Salad with Apples, page 130
PointsPlus value: 6
Pomegranate-Orange Sparkler
PointsPlus value: 4
Thai Pork Salad with Lime-Cilantro Dressing, page 131
PointsPlus value: 5
Chicken and Bulgur Salad, page 132
PointsPlus value: 7
Chicken Caesar Salad, page 133
PointsPlus value: 5
Ginger Chicken with Soba Salad,
page 134
PointsPlus value: 8
Iced Apple Green Tea
PointsPlus value: 1
Mango and Pecan Chicken Cutlet Salad, page 135
PointsPlus value: 8
Sandwiches
Shrimp Salad Lettuce Wraps, page 138
PointsPlus value: 5
Open-Faced Egg Salad on Multigrain Toast, page 139
PointsPlus value: 6
Black Bean Burgers, page 140
PointsPlus value: 6
Vegetable Wraps with Hummus and Feta, page 141
Grilled Open-Faced Mediterranean Sandwiches, page 142
PointsPlus value: 7
Grilled Romaine Salad
PointsPlus value: 1
9
Grilled Portobello Sandwiches,
page 143
PointsPlus value: 6
Sweet Potato Fries with Roasted Red Pepper Sauce
PointsPlus value: 2
Per tablespoon leftover sauce
PointsPlus value: 1
Roast Beef Panini Sandwiches with Goat Cheese–Horseradish Spread, page 144
PointsPlus value: 9
Roast Beef Heroes, page 145
Swiss Cheeseburgers, page 146
PointsPlus value: 8
Flank Steak Wraps, page 147
Open-Faced Steak Sandwiches
with Peppers, Onion, and
Provolone, page 148
Barbecue Chicken Sandwiches,
page 149
PointsPlus value: 9
Apple Slaw
PointsPlus value: 2
Caesar Chicken Sandwiches,
page 150
PointsPlus value: 9
Chicken and Smoked Almond Lettuce Wraps, page 151
PointsPlus value: 6
Asian-Style Turkey Burgers,
page 152
PointsPlus value: 7
Avocado-Orange Salad
PointsPlus value: 3
Soups
Provençal Fish Stew, page 154
PointsPlus value: 3
Spicy Roasted Pepper and Olive Crostini
PointsPlus value: 4
10
Corn, Potato, and Shrimp Chowder, page 155
PointsPlus value: 6
Quick Bean Soup, page 156
PointsPlus value: 5
Chili Picante, page 157
PointsPlus value: 3
With 1 ounce baked tortilla chips
PointsPlus value: 6
Tex-Mex Layered Salad
PointsPlus value: 2
Cincinnati-Style Chili, page 158
PointsPlus value: 9
Coconut-Lime Chicken Soup,
page 159
PointsPlus value: 5
Snow Pea and Carrot Stir-Fry
PointsPlus value: 1
Quick Italian Chicken Soup, page 160
PointsPlus value: 7
Italian Bread with Garlic-Herb Spread
PointsPlus value: 2
Chicken and Rice Soup with Greens, page 161
PointsPlus value: 5
Sante Fe Chicken Noodle Soup,
page 162
PointsPlus value: 6
Desserts
Spicy Chocolate Soup, page 164
PointsPlus value: 7
With the 2 cookies
PointsPlus value: 2
Molten Chocolate Lava Cups,
page 165
PointsPlus value: 8
White Chocolate–Strawberry
Shortcake, page 166
PointsPlus value: 5
Chai Tea Cream-Filled Angel Food Cake, page 167
PointsPlus value: 6
Banana S’mores, page 168
PointsPlus value: 5
Lemon-Glazed Soft-Baked Cookies, page 169
PointsPlus value: 2
11
Chocolate-Caramel Cheesecake
Parfaits, page 170
PointsPlus value: 8
Double-Chocolate Pudding, page 171
PointsPlus value: 5
Cinnamon-Spiked Brown Rice
Pudding, page 172
PointsPlus value: 7
Ginger-Pear Tartlets, page 173
PointsPlus value: 2
Raspberry-Lime Cream Cheese
Tartlets, page 174
PointsPlus value: 1
Cinnamon-Pecan Apples, page 175
PointsPlus value: 5
Poached Apricots with Crumbled Feta, Honey, and Walnuts, page 176
PointsPlus value: 8
With cranberry juice cocktail instead of cranberry juice
PointsPlus value: 9
Broiled Berries and Peaches with
Ice Cream, page 177
PointsPlus value: 6
Blueberry Fool, page 178
PointsPlus value: 5
Sherry Figs with Mascarpone, page 179
PointsPlus value: 6
12
Cookie-Stuffed Nectarines, page 180
PointsPlus value: 6
Grilled Peaches with Balsamic Vinegar and Vanilla Ice Cream, page 181
PointsPlus value: 6
Strawberry-Rhubarb Compote with Ice Cream, page 182
PointsPlus value: 4
Minted Fruit Compote, page 183
PointsPlus value: 3
Tropical Fruit Compote with Angel Food Cake, page 184
PointsPlus value: 5
Fresh Pineapple-Lime Dessert Salsa, page 185
PointsPlus value: 1
Over ½ cup sorbet or ice cream
PointsPlus value: 2
Strawberries and Mint with Lemon Simple Syrup, page 186
PointsPlus value: 2
Affogato, page 187
PointsPlus value: 4
Strawberry Ice Cream Sundaes,
page 188
PointsPlus value: 7
Weight Watchers is a registered trademark of Weight Watchers International, Inc.
PointsPlus is the trademark of Weight Watchers International, Inc. Trademarks are
used under license by Oxmoor House, Inc. Printed in the United States of America.
©2011 by Oxmoor House, Inc.
All rights reserved.

Weight Watchers Fresh and Easy 20 Minute Meals

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