Wednesday, June 1, 2011

Weight Watchers 4 Ingredient, 10 minute Recipes

Sausage and Summer Vegetable Skillet: It's Really This Pretty
It's a proven fact, the fewer ingredients, the cheaper the meal and the less time it takes to prepare.  These recipes don't even heat up the kitchen.  Here are a few of my favorites so far.  The first one I used as a lunch while camping--a no dish meal cause it's in a wrap!

I've actually made this twice already...
Chicken Caesar Salad Wrap
Points Plus value: 7
3 c. sliced romaine lettuce
2 c. shredded skinless, boneless rotisserie chicken breast
1/3 c. light Caesar dressing (Marketside Classic Caesar dressing from Walmart--couldn't find light)
4 light Italian herb wraps (we used La Tortilla Factory Soft Wraps made with extra virgin light olive oil from Walmart)
Combine first 3 ingredients in a large bowl, tossing until coated.  Spoon 1 c. chicken mixture onto 1 end of each wrap.  Roll up; secure with wooden picks.  Cut in half, if desired.  Serve immediately.  Yield: 4 servings (serving size: 1 wrap). (256 calories, 9 grams fat)  Note:  This is pretty filling!

Perfect use of fresh produce that's readily available right now!
Points Plus value: 7
Sausage and Summer Vegetable Skillet
Cooking Spray
1 (14-oz.) package turkey polska kielbasa (such as Hillshire Farms), cut diagonally into 1/2 inch slices
2 c. chopped zucchini (about 2 small)
2 c. fresh corn kernels
2 c. grape tomatoes
1/4 c. water 
1/4 t. pepper
Heat a large nonstick skillet 2 min. over med-high heat.  Coat pan with cooking spray; add kielbasa.  Cook 5 min. or until browned, turning once.  Remove kielbasa from pan; keep warm.  Coat pan generously with cooking spray; add zucchini and corn.  Cook 4 min., stirring frequently.  Stir in tomatoes, water, and pepper, scraping pan to loosen browned bits.  Cover and cook 4 min. or just until tomatoes begin to burst.  Return sausage to pan; cook, uncovered, 2 min. or until liquid almost evaporates.  Yield:  4 servings (serving size: 1-1/4 c.). (248 calories, 10.1 grams fat)  Note:  This made a lot!

We had this tonight and inspired this post...
Grilled Tilapia Tacos with Ranch Slaw
Points Plus value: 6
Cooking spray
1/4 c. light Ranch dressing (such as Hidden Valley) (We just used some more of the Caesar dressing we had bought for the chicken wraps)
3/4 t. bottled hot chipotle sauce (optional)
2 c. packaged coleslaw (such as Dole)
1 lb. tilapia fillets  (I never made fish until I discovered frozen tilapia fillets, individually wrapped--I just follow the thawing instructions on the bag)
1/4 t. kosher salt
1/4 t. freshly ground black pepper
8 (6-in.) corn tortillas (we used wheat cause I don't like the corn)
lime wedges (optional--but GOOD!)
Heat a grill pan over med-high heat for 2 min.  Coat pan with cooking spray.  While pan heats, combine dressing and, if desired, hot sauce in a med. bowl, stirring with a whisk.  Stir in coleslaw; set aside.  Sprinkle fish evenly with salt and pepper.  Add to pan.  Cook 3 to 4 min. on each side or until fish flakes easily when tested with a fork.  Wrap tortillas in damp paper towels.  Microwave at HIGH 30 seconds or until warm.  Flake fish into bite-sized pieces.  Spoon fish evenly onto 1 side of each tortilla; top each with 1/2 c. coleslaw mixture.  Fold tortillas over filling.  Serve with lime wedges, if desired.  Yield: 4 servings (serving size: 2 tacos)  (239 calories, 5 grams fat) Note:  Easier to eat if you roll it up like a burrito.

My 18-yr-old daughter made the 2nd two meals all by herself and they turned out just like the pictures--beautiful!

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