wilkes

Weight Watchers Italian Chicken Rollups Recipe

Ingredients

Here is a recipe for the ww taco soup....

Ingredients

10 Calorie Vegetable Soup
8 cups water
3 beef bouillon cubes
3 chicken bouillon cubes
1 (16 ounce) can tomato sauce
1 (16 ounce) can tomatoes
Vegetables: cabbage, onion, bell pepper,
celery, cauliflower, carrots, 1 can mushrooms

Put water, bouillon cubes, tomato sauce and tomatoes in a large stockpot.
Add seasonings (basil, garlic powder, oregano, salt, pepper, bay leaves) as desired.
Add any of the vegetables, as much as you want, but DO NOT USE potatoes.
Add water, bouillon, tomato sauce, tomatoes and seasonings in a large pan.
Cut up vegetables and add to the juice mixture.
Any size bowl is only 10 calories.

45 Calorie green beans
2 lbs fresh green beans, snapped
2 teaspoons olive oil
1 (2/3 ounce) package dry good seasons Italian salad dressing mix
1/4 cup low-fat parmesan cheese

Boil beans for 10 minutes; drain and place into a 9x13x2 pan.
Mix oil and seasoning packet, pour over beans and toss to coat.
Bake at 350 degrees for 30 minutes.
(I'll likely cook longer, just don't know as I'll experiment)
I'm going to cook the green beans longer...probably in a pressure cooker (about 30 minutes) and I'll use white runner beans with lots of shellies (mature bean seeds).
Sprinkle with cheese.
Serve immediately.

Beef Fajitas
1 tablespoon chili powder
1/2 teaspoon ground oregano
1/2 teaspoon paprika
1/4 teaspoon garlic powder
1/8 teaspoon salt
Ground black pepper, to taste
12 ounces beef sirloin, select grade, cut into
strips 1/2 inch wide and 2 inches long
1 red onion, cut into strips
1 green bell pepper, cut into strips
4 whole-wheat tortillas, about 8 inches in diameter,
warmed in the microwave
1/4 cup shredded sharp cheddar cheese
2 medium tomatoes, diced
2 cups shredded lettuce
1/2 cup salsa

In a small bowl, stir together the chili powder, oregano, paprika,
garlic powder, salt and pepper. Dredge the sirloin pieces in the
seasonings, coating completely.
In a nonstick frying pan, cook the sirloin strips over medium
heat until slightly pink, about 8 minutes. Add the onion and
green pepper strips and saute until the vegetables are tender,
about 5 minutes.
To serve, spread an equal amount of the meat and vegetable
mixture on each tortilla. Top each with 1 tablespoon cheese,
1/4 of the diced tomatoes, 1/2 cup shredded lettuce and 2
tablespoons salsa. Fold both sides of each tortilla up over the
filling, and then roll to close. Serve immediately.

Nutritional Analysis (per serving)
Serving size: 1 fajita
Calories 307 Cholesterol 51 mg
Protein 34 g Sodium 494 mg
Carbohydrate 32 g Fiber 11 g
Total fat 7 g Potassium 658 mg
Saturated fat 3 g Calcium 124 mg

Cabbage Soup (Fat Burning)
6 large onions, chopped
1-2 small cans tomato paste
1 large cabbage, cut into very small pieces
2 green peppers, chopped
4 celery stalks, cut in small pieces
4 large carrots, cut in small pieces
1-2 beef or chicken bouillon cubes
Small amount of basil and parsley, finely cut Salt, pepper, curry powder
and Worcestershire sauce

Place all in large pan & fill with water to cover.
Add salt, pepper,curry powder and Worcestershire sauce to taste.
Cook over high heat and bring to boiling (app. 10 min).
Lower heat and cook 20-30 minutes or until ingredients are soft.
Makes approximately four quarts.
Barbecued Chicken—Spicy Southern Style
5 Tbsp (3 oz) tomato paste
1 tsp ketchup
2 tsp honey
1 tsp molasses
1 tsp Worcestershire sauce
4 tsp white vinegar
3/4 tsp cayenne pepper
1/8 tsp black pepper
1/4 tsp onion powder
2 cloves garlic, minced
1/8 tsp ginger, grated
1 1/2 lb chicken (breasts, drumsticks), skinless
Combine all ingredients except chicken in saucepan.
Simmer for 15 minutes. Wash chicken and pat dry. Place it on
large platter and brush with half of sauce mixture.
Cover with plastic wrap and marinate in refrigerator for 1 hour.
Place chicken on baking sheet lined with aluminum foil and broil
for 10 minutes on each side to seal in juices.
Turn oven to 350 °F and add remaining sauce to chicken.
Cover chicken with aluminum foil and continue baking
for 30 minutes.
Let yourself fall under the spell of this Southern-style,
sweet, barbecue sauce.
Yield: 6 servings - Serving size: 1/2 breast or 2 small drumsticks
Each serving provides: - Calories: 176 - Total fat: 4 g
Saturated fat: less than 1 g - Cholesterol: 81 mg
Sodium: 199 mg - Total fiber: 1 g - Protein: 27 g
Carbohydrates: 7 g - Potassium: 392 mg
Roasted Zuchinni, Mushrooms, and Onions
3 medium zucchini, halved lengthwise
and sliced 1/4-inch thick (about 1 pound)
1-1/2 cups sliced mushroom
1 medium-large yellow onion, sliced and separated into rings
2 to 3 teaspoons extra virgin olive oil
1/4 teaspoon salt
1/2 teaspoon dried Italian seasoning
Preheat oven to 450 degrees F.
Place all of the ingredients in a
large bowl and toss to mix well.
Coat an 11x13-inch roasting pan or the bottom of a
broiler pan with nonstick cooking spray and spread
vegetable mixture over the bottom of the pan.
Bake for 15 minutes. Stir the vegetables and cook
for another 5 to 10 minutes, until they are tender
and nicely browned. Serve hot.
Nutritional Information Per Serving (per 3/4 cup serving):
Calories: 53, Carbohydrate: 7 g, Cholesterol: 0 mg,
Fat: 2.5 g, Saturated Fat: 0.4 g, Fiber: 2.3 g,
Protein: 2.4 g, Sodium: 150 mg, Calcium: 24 mg

The weight watcher's taco soup is really good and only 2 pts per serving

Pineapple Angelfood Cake
1 package angel food cake mix
1 can crushed pineapple in water -- 20 Ounce Can

1. Combine both ingredients in large bowl.

2. Mix on medium speed with electric mixer.

3. Bake in accordance with cake mix box.

Calories: 136.5
Fat grams: 0.2
Fiber grams: 0.1

W/W Points: 3

If you cut the cake in eighths the following nutritional information apply:

Calories: 204.7
Fat grams: 0.2
Fiber grams: 0.2

W/W Points: 4

YOU CAN ALSO MAKE IN CUPCAKES (MAKES 24 CUPCAKES) and THE FOLLOWING NUTRITIONAL INFORMATION APPLIES:

Calories: 68.2
Fat grams: 0.1
Fiber grams: 0.1

W/W Points: 1

does anyone have any good recipes for weight watcher?