Breaded Pork Cutlet

Weight Watchers Recipe

Ratings (1131) 

7PointsPlus Value

Track

Prep time: 15 min

Cook time: 15 min

Other time: 0 min

Serves: 4

Panko, coarse Japanese bread crumbs, give these baked pork chops wonderful crispness. Serve them immediately for the best texture.

Ingredients 4 spray(s) cooking spray      1 pound(s) uncooked lean boneless pork chop(s), four 4 oz chops    1/2 cup(s) all-purpose flour    3/4 tsp table salt, or to taste    1/2 tsp black pepper, or to taste      1 large egg(s)      3 Tbsp fat free skim milk    1 1/2 tsp Dijon mustard, or to taste    1/2 cup(s) dried plain breadcrumbs, panko-variety (see note)      1/2 medium lemon(s), cut into 4 wedges    Instructions Preheat oven to 400°F. Coat a nonstick baking sheet with cooking spray. Place pork chops between 2 sheets of waxed paper; pound to 1/4-inch thickness with a rolling pin. On a plate, combine flour, salt and pepper. Beat egg in a shallow bowl; stir in milk and mustard. Place panko on a plate. Dip chops, one at a time, in flour mixture to lightly dust both sides; shake off excess. Dip each chop in egg batter and then lightly coat both sides with panko. Place on prepared baking sheet; lightly coat with cooking spray. Bake for 8 minutes; flip and bake until cooked through, about 5 to 7 minutes more. (Coat with cooking spray and broil for a minute or two if you like the coating extra crisp.) Serve with lemon wedges. Yields 1 chop per serving. Notes Panko is available in the Asian sections of supermarkets; substitute coarse bread crumbs if desired. Add some cayenne pepper to the bread crumb mixture, if desired. You can also cook these in batches in a nonstick skillet coated with cooking spray.

Grilled Ham and Cheese with Rosemary-Dijon Spread

Weight Watchers Recipe

Ratings (51) 

7PointsPlus Value

Track

Prep time: 10 min

Cook time: 10 min

Other time: 0 min

Serves: 2

Ham and cheese gets sophisticated with the addition of rosemary and Gruyere. It’s part French, part Swiss and totally delicious.

Ingredients 2 tsp low fat cream cheese    2 tsp Dijon mustard    1 tsp rosemary, fresh, minced    1/4 cup(s) (shredded) Swiss cheese, or Gruyere cheese    1/4 cup(s) (shredded) part-skim mozzarella cheese    3 oz extra lean 4% fat deli-sliced ham      4 slice(s) reduced-calorie whole wheat bread    2 spray(s) cooking spray    Instructions In a small bowl, combine cream cheese, mustard and rosemary. In another bowl, combine both types of cheese. Place bread on a flat surface and evenly divide cream cheese mixture across all four bread slices. Top each of two bread slices with 2 tablespoons Gruyere mixture and 1 1/2 ounces ham; sprinkle each with another 2 tablespoons Gruyere mixture. Cover sandwiches with remaining bread slices, spread-side down. Coat a large nonstick skillet with cooking spray and set over medium heat. When hot, cook sandwiches until cheese is melted, pressing down a few times, about 3 to 5 minutes per side. Yields 1 sandwich per serving.

Summer Vegetables with Sausage and Potatoes

Lean Italian chicken sausage with summer bell peppers and zucchini sauteed with baby red potatoes and fresh herbs for a quick one pot meal.

I love a meal that only dirties one pot because although I may love to cook, I really don't love to clean! I labeled this as kid-friendly because my older one (the pickier one) loves this and my younger one will eat the sausage and peppers, but picks out the potatoes. Since every child is different I'll let you decide! This is also gluten-free for those of you with a gluten intolerance, dairy-free and egg-free.

You can use Italian chicken sausage or turkey sausage depending on what is available to you in your area. I've tasted several brands and really came to love Al Fresco's sweet chicken sausage and Premio's chicken sausage. My local health food store and Italian deli also carry their own homemade sausage which is wonderful. If rosemary isn't your thing, use fresh thyme instead.

Summer Vegetables with Sausage and Potatoes
Skinnytaste.com
Servings: 4 • Size: little over 1 3/4 cups • Old Points: 7 pts • Points+: 8 pts
Calories: 326 • Fat: 11 g • Protein: 23 g • Carb: 33.5 g • Fiber: 5.3 g • Sugar: 5 g
Sodium: 897 mg

Ingredients:

• 1 lb baby red potatoes, cut in half or quartered
• 2 tsp oil
• 1/2 tsp garlic powder
• 1 tsp kosher salt
• fresh cracked pepper
• 14 oz Italian chicken sausage, sliced 1-inch thick
• 1 large onion, chopped
• 4-5 cloves garlic, smashed with the side of the knife
• 1/2 orange bell pepper, diced 1-inch squares
• 1/2 yellow bell pepper, diced 1-inch squares 
• 1 red bell pepper, diced 1-inch squares
• 2 tbsp fresh rosemary (or other fresh herb such as thyme)
• 2 cups zucchini, 1/2 inch thick and quartered

Directions:

Place oil and potatoes in a large, deep non-stick skillet with a tight fitting lid on high heat; season with garlic powder, salt and pepper. When the skillet gets hot and starts to sizzle, reduce heat to low and cook with a tight lid on for about 20-25 minutes, shaking the pan occasionally to prevent the potatoes from burning. Remove from heat and let them sit 5 minutes without removing the lid.  Set potatoes aside on a dish.


Add the sausage to the skillet and saute on medium-low and cook, stirring occasionally until browned but not quite cooked through, about 10 minutes. Season chopped vegetables with salt and pepper. Add onions, peppers, garlic and rosemary to the skillet and mix. Continue cooking stirring occasionally until onions and peppers become slightly browned. Add zucchini and cook an additional 5 minutes, mixing as it cooks until cooked through.


Return the potatoes back to the skillet and mix well. Adjust salt and pepper as needed; cover and cook 5 more minutes.

Makes about 7 1/2 cups.

Notes:  Bill loved this.  I doubled the amount of peppers and onions.

Chicken and Dumplings

Weight Watchers Recipe

Ratings (246)

6PointsPlus Value

Prep time:  15 min

Cook time:  25 min

Serves: 6

This seemingly rich comfort food (just like mom used to make) is a satisfying, healthy version of the traditional version which was so much higher in fat.

Ingredients   1 1/4 pound(s) uncooked boneless skinless chicken breast(s), cut into 1-inch pieces    1/8 tsp table salt, or to taste    1/8 tsp black pepper, or to taste    2 Tbsp all-purpose flour    1/2 tsp table salt    1/4 tsp black pepper    2 tsp vegetable oil      4 medium uncooked leek(s), white and light green parts only), thinly sliced      4 medium uncooked shallot(s), thinly sliced      2 medium uncooked carrot(s), sliced into thin rounds      2 rib(s) (medium) uncooked celery, sliced    1 leaf/leaves bay leaf    1 tsp thyme, fresh      2 1/2 cup(s) fat-free chicken broth    2 Tbsp all-purpose flour      2 Tbsp uncooked cornmeal    3/4 tsp baking powder    1/4 tsp table salt    1 1/2 tsp parsley, minced    1/4 cup(s) low-fat milk    1/2 cup(s) apple juice      1/2 cup(s) frozen green peas, thawed    Instructions Season chicken with 1/8 teaspoon each salt and pepper. Mix flour with 1/2 teaspoon salt and 1/4 teaspoon pepper. Sprinkle chicken with 1 tablespoon of seasoned flour. In a large skillet, heat oil and lightly brown chicken. Remove from pan. In the same skillet, sauté leeks and shallots until lightly golden, about 3 minutes. Add carrots, celery, bay leaf and thyme and cook another 3 minutes. Stir in remaining tablespoon of seasoned flour and it cook until it begins to color, about 1 minute. Pour in chicken broth and apple juice. Return chicken to pot. Bring to boil; reduce heat and simmer, partially covered, until chicken is cooked through, 5 to 7 minutes. Meanwhile to make dumplings, sift 2 tablespoons flour, cornmeal, baking powder and 1/4 teaspoon salt together into a bowl. Stir in parsley. With a fork, stir in milk until dough just comes together. Drop dumpling mixture with a teaspoon into chicken mixture. Simmer, covered, about 6 to 8 minutes. Add peas, and cook until dumplings are done, another 2 to 4 minutes. Serve in six 1-cup portions.

 

Mexican-Style Brown Rice Casserole

Weight Watchers Recipe

Ratings (1414)

8PointsPlus Value

Prep time:  12 min

Cook time:  30 min

Serves: 6

Like a burrito in a bowl, this dish is great for parties. Serve a big salad on the side.

Ingredients 1 spray(s) cooking spray      4 cup(s) cooked brown rice      1 1/4 cup(s) fat free salsa    1 tsp Durkee ground cumin, or other brand      15 oz canned refried beans      10 oz frozen corn kernels, thawed      4 oz canned green chili peppers, mild, diced    1 Tbsp chili powder      10 oz chopped frozen spinach, or collard greens, thawed and set to drain in a strainer over a bowl    3/4 cup(s) low-fat shredded Cheddar cheese, divided    2 Tbsp cilantro, fresh, chopped (optional; for garnish)    Instructions Preheat oven to 375ºF. Coat a 2-quart rectangular, round or oval baking dish with cooking spray In a large bowl, combine rice, salsa and cumin. Spoon 2 cups of rice mixture into prepared baking dish and spread out to evenly cover bottom of dish. In another large bowl, combine refried beans, corn, chili peppers and chili power. Using a rubber spatula, scrape bean mixture on top of rice layer and smooth out top. Squeeze out any excess water from spinach or collard greens and then spread on top of bean layer; sprinkle with 6 tablespoons of cheese. Top with remaining rice mixture and smooth out top; sprinkle with remaining cheese. Place casserole on a large rimmed baking sheet to catch any spillage. Bake until heated through and cheese is browned and bubbling, about 30 minutes. Sprinkle with cilantro (if desired), cut into 6 pieces and serve. Notes Leftover brown rice works well in this dish. Or save time by picking some up at your local Chinese restaurant.

Tomato and Pepper Lasagna

Weight Watchers Recipe

Ratings (450)

7PointsPlus Value

Prep time:  20 min

Cook time:  65 min

Serves: 8

Comforting layers of pasta, tomatoes, peppers and cheese. So good and so filling! A definite hit in cold-weather months.

Ingredients

	24 oz store-bought marinara sauce
	1 cup(s) canned diced tomatoes, fire-roasted, drained
	1 cup(s) part-skim ricotta cheese
	1 cup(s) shredded part-skim mozzarella cheese
	1 cup(s) shredded Parmesan cheese, Parmigiano-Reggiano suggested
	1/4 cup(s) fat-free egg substitute
	1/4 tsp table salt
	1/4 tsp black pepper
	1/4 tsp dried oregano
	6 item(s) uncooked lasagna noodles, regular or whole-wheat
	1/2 cup(s) roasted red peppers (packed in water), water-packed, cut into thin strips

Instructions

• Preheat oven to 350ºF.
  
• In a small pot, combine marinara sauce and tomatoes; set over low heat and simmer for 10 minutes to allow flavors to blend.
  
• Meanwhile, in a large bowl, combine ricotta, mozzarella and Parmesan cheeses; stir to combine. Stir in egg substitute, salt, pepper and oregano.
  
• Spoon 1 cup of sauce in bottom of an 11- X 7-inch glass baking dish. Arrange 2 lasagna noodles over sauce, down center of dish. Spread half of cheese mixture (about 1 cup) over noodles; top with pepper strips. Place 2 more noodles on top; spread with remaining cheese mixture. Top with 1 cup of marinara sauce; place remaining 2 lasagna noodles on top. Spoon remaining sauce over top and gently press down on lasagna.
  
• Cover dish loosely with aluminum foil; bake for 40 minutes. Remove foil; bake until sauce is lightly browned and noodles are tender when tested with a knife, about 10 to 15 minutes more. Remove from oven and let sit for 5 minutes to firm up slightly. Slice into 8 pieces and serve. Yields 1 piece per serving.

Notes

• If you're short on time, skip simmering the marinara sauce with the diced tomatoes.
  
  Vary the color and flavor of this recipe by adding a layer of tender baby spinach leaves or spicy arugula leaves with the pepper strips (could affect PointsPlus values).

Italian Pasta and Bean Soup with Sausage

Weight Watchers Recipe

Ratings (160)

5PointsPlus Value

Prep time:  12 min

Cook time:  15 min

Serves: 9

Packed with beans, sausage and spaghetti, this soup delivers a big hearty taste. Top with minced pickled peppers for extra flavor.

Ingredients   31 oz canned white beans, small variety, drained and rinsed    2 spray(s) cooking spray    1 tsp olive oil    1/8 oz fresh sage, about 3 to 4 medium leaves, finely chopped    2 clove(s) (medium) garlic clove(s), minced    1/2 pound(s) cooked chicken sausage(s), Italian-style, cut into bite-size pieces      28 oz canned crushed tomatoes, with puree    1 Tbsp canned tomato paste, or to taste    2 1/2 cup(s) water    3 cup(s) canned chicken broth    1 tsp table salt, or to taste    1/4 tsp red pepper flakes, or to taste      3 oz uncooked whole-wheat spaghetti, broken into small pieces    Instructions Puree half of beans in a blender; set aside. Coat bottom of a large soup pot with cooking spray. Add oil; heat over medium heat. Add sage and garlic; cook, stirring constantly, until fragrant, about 1 minute. Add sausage; cook, stirring frequently, until sausage starts to brown, about 2 to 3 minutes. Add pureed beans, whole beans, crushed tomatoes, tomato paste, water, broth, salt and pepper to pot. Bring soup to a boil; stir in spaghetti. Continue cooking soup according to time specified by pasta manufacturer. Season to taste with salt and red pepper flakes. Yields about 1 1/2 cups per serving.

Veggie Stuffed Green Peppers

Course: main meals PointsPlus™ Value:    8 Servings:  6 Ingredients 3 large green pepper(s)      15 oz canned black beans      1 small raw onion, chopped    2 clove(s) garlic clove(s) (medium)      1 cup(s) frozen corn kernels    2 tsp Ground Cumin    1 Tbsp chili powder    1/2 tsp smoked paprika      15 oz canned tomatoes with green chilis    1 Tbsp olive oil    2 cup(s) cooked white rice    6 oz Pepper Jack cheese, sliced thinly Instructions Slice peppers in half long ways and cook in microwave for 7 minutes. Saute chopped onion and garlic in olive oil. Mix beans, onion, rice, spices, tomatoes, corn together and layer in peppers with alternate layers of cheese. Bake in 350 degree oven for 25 minutes.

WW Baked Ziti

Course: main meals
PointsPlus™ Value: 7
Servings: 12
Preparation Time: 10 min
Cooking Time: 40 min
Level of Difficulty: Easy

Here’s a tasty, healthy version of the Italian classic. For more robust flavor, add crushed fennel seeds. For a meaty version, add lean ground beef to the sauce.*

Ingredients
3 spray(s) cooking spray
1 pound(s) uncooked pasta, rigatoni or penne
3/4 pound(s) part-skim ricotta cheese
1/4 tsp crushed red pepper flakes, or more to taste
1/4 cup(s) grated Parmesan cheese, divided
4 cup(s) marinara sauce, store-bought, divided**
1/2 pound(s) shredded part-skim mozzarella cheeses
1/4 cup(s) basil, cut into ribbons, for garnish***
Instructions

* Preheat oven to 350ºF. Coat bottom and sides of a lasagna pan with cooking spray.

* Cook pasta according to package directions; rinse with cool water and drain.

* While pasta is cooking, in a medium bowl, combine ricotta cheese, red pepper flakes, 3 tablespoons Parmesan cheese and 1/3 cup marinara sauce.

* To assemble ziti, spoon 1/2 cup sauce on bottom of prepared pan; top with half of pasta in an even layer. Evenly spread pasta with ricotta mixture; cover with half of remaining sauce. Top with remaining pasta and spoon remaining sauce over top; sprinkle with mozzarella and remaining tablespoon Parmesan. Bake until cheese melts and is browned, about 20 to 30 minutes. Allow ziti to sit for 10 to 15 minutes before slicing into 12 pieces. Yields 1 piece per serving.

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