Smoked Turkey Hash

Makes 4 servings

8 ounces cooked red potatoes, diced
6 ounces diced skinless smoked turkey breast
1 1/2 cups diced cooked yellow turnips
1/2 cup minced onion
1/2 cup egg substitute
1 tablespoon hot fruit sauce *
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Pinch paprika

Preheat oven to 425o F. Spray an 8 or 9" square baking pan
with nonstick cooking spray.
In medium bowl, combine potatoes, turkey, turnips, onion,
egg substitute, hot fruit sauce, salt and pepper; transfer
to prepared baking pan, pressing down with back of
wooden spoon. Sprinkle with paprika. Bake 20-25 minutes,
until top is browned.

EACH SERVING PROVIDES: 1 Vegetable, 2 Proteins, 1/2
Bread, 5 Optional Calories

PER SERVING: 143 Calories, 2 g Total Fat, 1 g Saturated Fat,
22 mg Cholesterol, 665 mg Sodium, 20 g Total Carbohydrate, 3
g Dietary Fiber, 13 g Protein, 31 mg Calcium

* Hot fruit sauce, such as PickaPeppa? Sauce, is available in
many supermarkets and gourmet stores; if you can't find it,
substitute 1 tablespoon steak sauce and a pinch of ground red
pepper.

Recipe from Weight Watchers Quick Meals

Roast Turkey Stew

Makes 4 servings

2 teaspoons vegetable oil
2 cups halved large or whole small mushrooms
1 cup chopped onions
12 ounces skinless boneless cooked turkey breast, cut into
chunks
2 cups frozen baby carrots
1 cup frozen baby onions
1/2 cup chopped celery
1/2 cup canned brown gravy
1/2 cup low-sodium chicken broth
2 fluid ounces (1/4 cup) dry marsala wine
1/2 teaspoon salt
1/2 teaspoon dried thyme leaves
1/4 teaspoon freshly ground black pepper
1/4 teaspoon dried rosemary leaves
1/2 cup frozen green peas

In large nonstick skillet, heat oil; add mushrooms and
chopped onions. Cook over medium-high heat, stirring
frequently, 4-5 minutes, until liquid is evaporated and
vegetables are golden brown.
Add turkey, carrots, baby onions, celery, gravy, broth,
wine, salt, thyme, pepper and rosemary; bring liquid to a
boil. Reduce heat to low; simmer, stirring occasionally, 15
minutes, until vegetables are tender.
Stir peas into turkey mixture; simmer 10 minutes, until
peas are heated through and tender.

EACH SERVING PROVIDES: 1/2 Fat, 3 1/4 Vegetables, 3
Proteins, 1/4 Bread, 55 Optional Calories

PER SERVING: 280 Calories, 7 g Total Fat, 2 g Saturated Fat,
65 mg Cholesterol, 593 mg Sodium, 21 g Total Carbohydrate, 3 g
Dietary Fiber, 29 g Protein, 76 mg Calcium

Recipe from Weight Watchers Quick Meals

Roast Beef Stroganoff

Makes 4 servings

1 teaspoon vegetable oil
3 cups sliced mushrooms
2 cups sliced onions
1 cup low-sodium beef broth
2 tablespoons red wine vinegar
1 1/2 teaspoons dried chervil leaves
1/2 teaspoon dried thyme leaves
12 ounces boneless cooked roast beef, cut into thin strips
1/2 cup nonfat sour cream
1/4 teaspoon salt
Freshly ground black pepper to taste

In large nonstick skillet, heat oil; add mushrooms and
onions. Cook over medium-high heat, stirring occasionally,
5-7 minutes, until mushroom liquid has evaporated and
onions are golden brown.
Stir broth, vinegar, chervil and thyme into vegetable
mixture; Bring liquid to a boil. Reduce heat to low; cook,
covered, 5 minutes, until flavors are blended.
Stir roast beef, sour cream, salt and pepper into vegetable
mixture; cook, stirring constantly just until heated (do not
boil).

EACH SERVING (1 1/2 CUPS) PROVIDES: 1/4 Fat, 2 1/2
Vegetables, 3 Proteins, 25 Optional Calories

PER SERVING: 236 Calories, 7 g Total Fat, 3 g Saturated Fat,
69 mg Cholesterol, 217 mg Sodium, 12 g Total Carbohydrate, 2 g
Dietary Fiber, 29 g Protein, 68 mg Calcium

Recipe from Weight Watchers Quick Meals

Pork Chops with Creamy Red Pepper
Sauce

Makes 4 servings

1 tablespoon + 1 teaspoon reduced-calorie tub margarine
2 medium red bell peppers, cored, seeded and coarsely
chopped
1/2 cup plain nonfat yogurt
1 tablespoon chopped fresh sage or 1 teaspoon dried
1/4 teaspoon garlic salt
Four 5-ounce center-cut loin pork chops (1/2" thick)
Freshly ground black pepper to taste

Preheat broiler. Spray rack in broiler pan with nonstick
cooking spray.
To prepare sauce, in medium skillet, melt margarine; add
red peppers. Cook over medium-high heat, stirring
occasionally, 8-10 minutes, until tender.
Transfer cooked peppers to food processor or blender;
puree until smooth.
Transfer pureed peppers to medium bowl; stir in yogurt,
sage and garlic salt. Set aside.
Place pork chops on prepared broiler rack; sprinkle with
black pepper. Broil 4" from heat, 7 minutes on each side,
until cooked through.
Transfer pork chops to large decorative platter; spoon
sauce equally over each chop.

EACH SERVING PROVIDES: 1/2 Fat, 1 Vegetable, 3 Proteins,
15 Optional Calories

PER SERVING: 219 Calories, 10 g Total Fat, 3 g Saturated Fat,
70 mg Cholesterol, 199 mg Sodium, 5 g Total Carbohydrate, 1 g
Dietary Fiber, 28 g Protein, 90 mg Calcium

Recipe from Weight Watchers Quick Meals

Picadillo

Makes 4 servings

1 teaspoon vegetable oil
10 ounces lean ground beef (10% or less fat)
2 cups chopped onions
1 cup canned stewed tomatoes
1/2 cup low-sodium beef broth
1/4 cup raisins
6 large or 10 small pimiento-stuffed green olives, sliced
2 teaspoons mild or hot chili powder
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano leaves
1/8 teaspoon cinnamon
Pinch salt
Pinch freshly ground black pepper

In medium nonstick skillet, heat oil; add beef and onions.
Cook over medium-high heat, stirring to break up meat, 4-5
minutes, until beef is no longer pink.
Stir tomatoes, broth, raisins, olives, chili powder, cumin,
oregano, cinnamon, salt and pepper into beef mixture;
bring liquid to a boil. Reduce heat to low; simmer, stirring
occasionally, 10 minutes, until mixture is slightly thickened
and flavors are blended.

EACH SERVING ( 3/4 CUP) PROVIDES: 1/2 Fat, 1/2 Fruit, 1
1/2 Vegetables, 2 Proteins, 5 Optional Calories

PER SERVING: 221 Calories, 10 g Total Fat, 3 g Saturated Fat,
44 mg Cholesterol, 433 mg Sodium, 19 g Total Carbohydrate, 4 g
Dietary Fiber, 17 g Protein, 56 mg Calcium

Recipe from Weight Watchers Quick Meal

Oven-Barbecued Turkey Kabobs

Makes 4 servings

3 tablespoons reduced-sodium soy sauce
2 tablespoons red wine vinegar
2 tablespoons steak sauce
1 tablespoon minced fresh garlic
1 tablespoon vegetable oil
15 ounces skinless boneless turkey thighs, cut into 16 equal
pieces
16 large whole mushrooms
16 cherry tomatoes
16 frozen baby onions, partially thawed
2 medium red bell peppers, cored, seeded and cut into 16
equal pieces
2 medium yellow bell peppers, cored, seeded and cut into 16
equal pieces

Preheat oven to 450o F. Line large roasting pan with foil;
spray with nonstick cooking spray.
Soak four 12" or eight 6" bamboo skewers in water for 10
minutes.
Meanwhile, to prepare marinade, in gallon-size sealable
plastic bag, combine soy sauce, vinegar, steak sauce, garlic
and oil; add turkey, mushrooms, cherry tomatoes, onions
and red and yellow peppers. Seal bag, squeezing out air;
turn to coat thoroughly. Let marinate until skewers are
ready, turning bag occasionally.
Drain marinade into small saucepan; bring to a boil. Thread
an equal amount of turkey and vegetables onto each
skewer; place skewers in prepared roasting pan. Roast 20
minutes, turning once and brushing with remaining
marinade, until turkey is cooked through and vegetables
are tender.
Transfer skewers to large decorative platter; top with pan
juices.

EACH SERVING PROVIDES: 3/4 Fat, 4 3/4 Vegetables, 3
Proteins, 10 Optional Calories

PER SERVING: 262 Calories, 9 g Total Fat, 2 g Saturated Fat,
80 mg Cholesterol, 686 mg Sodium, 22 g Total Carbohydrate, 4
g Dietary Fiber, 26 g Protein, 55 mg Calcium

Recipe from Weight Watchers Quick Meals

Makes 4 servings

3 tablespoons low-sodium chicken broth
1 teaspoon paprika
1 teaspoon onion powder
1/4 teaspoon freshly ground black pepper
1 pound 4 ounces baking potatoes, cut into 1/2" sticks

Preheat oven to 500o F. Line baking sheet with foil; spray
with nonstick cooking spray.
In medium bowl, combine broth, paprika, onion powder and
pepper. Add potato sticks; turn to coat thoroughly.
Arrange potatoes in a single layer on prepared baking
sheet; spray with nonstick cooking spray. Bake 10 minutes;
carefully turn. Bake 10 minutes longer, until tender and
crispy.

EACH SERVING PROVIDES: 1 Bread

PER SERVING: 112 Calories, 1 g Total Fat, 0 g Saturated Fat, 0
mg Cholesterol, 13 mg Sodium, 24 g Total Carbohydrate, 3 g
Dietary Fiber, 3 g Protein, 22 mg Calcium

Recipe from Weight Watchers Quick Meals

Orange-Broiled Chicken Thighs

Makes 4 servings

1/2 cup plain nonfat yogurt
3 tablespoons thawed frozen orange juice concentrate
2 teaspoons chopped fresh thyme
2 teaspoons grated orange zest
1/2 teaspoon freshly ground black pepper
Four 6-ounce chicken thighs, skinned

Preheat broiler.
In an 8" square baking pan, combine yogurt, orange juice
concentrate, thyme, orange zest and pepper. Add chicken;
turn to coat thoroughly. Let stand 5 minutes.
Broil chicken mixture 5" from heat, turning once, about 15
minutes or until chicken is browned and cooked through.
Serve with yogurt mixture.

EACH SERVING PROVIDES: 1/4 Fruit, 3 Proteins, 25
Optional Calories

PER SERVING: 217 Calories, 9 g Total Fat, 3 g Saturated Fat,
81 mg Cholesterol, 97 mg Sodium, 8 g Total Carbohydrate, 0 g
Dietary Fiber, 24 g Protein, 77 mg Calcium


Recipe from Weight Watchers Quick Meals

Noodle Bake

Makes 4 servings

1 teaspoon olive oil
1 cup minced onions
1/4 cup minced fresh flat-leaf parsley
1 teaspoon dried oregano leaves
1 1/3 cups fat-free ricotta cheese
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 cups chopped mushrooms
1 1/2 cups tomato sauce
1 cup chopped red bell pepper
6 ounces broad egg noodles, cooked and drained
3/4 ounce grated Parmesan cheese

Preheat oven to 400o F. Spray an 8" square baking pan with
nonstick cooking spray.
In medium skillet, heat oil; add onions. Cook over medium-
high heat, stirring frequently, 3-4 minutes, until golden
brown. Remove skillet from heat; stir in parsley and 1/2
teaspoon of the oregano.
Transfer half of onion mixture to small bowl; stir in
ricotta cheese, salt and black pepper. Set aside.
To onion mixture remaining in skillet, add mushrooms,
tomato sauce, red pepper and the remaining 1/2 teaspoon
oregano; stir to combine. Place over medium-high heat;
bring to a boil. Reduce heat to low; simmer, covered, 5
minutes, until vegetables are tender.
Place noodles in prepared baking pan; top with ricotta
cheese mixture, then vegetable mixture. Sprinkle evenly
with Parmesan cheese; bake 20 minutes, until golden brown
and bubbly.

EACH SERVING PROVIDES: 1/4 Fat, 3 1/2 Vegetables, 1 1/4
Proteins, 2 Breads

PER SERVING: 325 Calories, 5 g Total Fat, 2 g Saturated Fat,
45 mg Cholesterol, 896 mg Sodium, 47 g Total Carbohydrate, 4
g Dietary Fiber, 22 g Protein, 524 mg Calcium

Recipe from Weight Watchers Quick Meals

New Potatoes with Rosemary-Dijon
Dressing

Makes 4 servings

15 ounces tiny new potatoes
2 tablespoons plain nonfat yogurt
1 teaspoon chopped fresh rosemary
1 teaspoon Dijon-style mustard
1/2 teaspoon fresh lemon juice

In medium saucepan, cover potatoes with water. Bring
water to a boil; reduce heat to low. Simmer 12 minutes,
until potatoes are tender; drain.
In medium bowl, combine yogurt, rosemary, mustard and
lemon juice. Add potatoes; toss to coat.

EACH SERVING PROVIDES: 3/4 Bread, 5 Optional Calories

PER SERVING: 92 Calories, 0 g Total Fat, 0 g Saturated Fat, 0
mg Cholesterol, 51 mg Sodium, 20 g Total Carbohydrate, 2 g
Dietary Fiber, 2 g Protein, 15 mg Calcium

Recipe from Weight Watchers Quick Meals

Mocha Milk Shake

Makes 4 servings

16 fluid ounces chocolate, vanilla or coffee nonfat sugar-free
frozen yogurt
2 cups skim milk
2 packets sugar-free hot cocoa mix
1 tablespoon instant coffee powder
2 teaspoons vanilla extract

In blender, combine frozen yogurt, milk, cocoa mix, instant
coffee and vanilla; puree on high speed until thick and foamy.
Serve immediately.

EACH SERVING PROVIDES: 3/4 Milk, 75 Optional Calories

PER SERVING: 167 Calories, 0 g Total Fat, 0 g Saturated Fat, 2
mg Cholesterol, 209 mg Sodium, 78 g Total Carbohydrate, 0 g
Dietary Fiber, 11 g Protein, 427 mg Calcium

Mini Meat Loaves with Salsa

Makes 4 servings

8 sun-dried tomato halves (not packed in oil), chopped
3 tablespoons yellow cornmeal
2 garlic cloves, pressed
1/3 cup boiling water
15 ounces lean ground beef (10% or less fat)
1/2 cup minced onion
1/2 cup drained canned mild green chilies, chopped
1 medium jalapeno pepper, seeded and minced
1/4 cup egg substitute
2 tablespoons minced fresh cilantro or 1/2 teaspoon dried
oregano leaves
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup mild or hot salsa

Preheat oven to 375o F. Spray eight 2 3/4" muffin cups
with nonstick cooking spray.
In medium bowl, combine tomatoes, cornmeal, garlic and
boiling water; let stand 5 minutes.
Add beef, onion, chilies, jalapeno pepper, egg substitute,
cilantro, salt and black pepper to tomato mixture; mix well.
Fill each prepared cup with an equal amount of beef
mixture; partially fill remaining muffin cups with water
(this will help prevent muffin pan from warping and/or
burning). Bake 20-25 minutes, until cooked though. Remove
pan from oven and carefully drain off water (remember, it
will be boiling hot). Place meat loaves on large decorative
platter; top each with 1 tablespoon salsa.

EACH SERVING (2 MINI MEAT LOAVES) PROVIDES: 1
3/4 Vegetables, 3 1/4 Proteins, 1/4 Bread, 10 Optional Calories

PER SERVING: 256 Calories, 11 g Total Fat, 4 g Saturated Fat,
66 mg Cholesterol, 800 mg Sodium, 15 g Total Carbohydrate, 2 g
Dietary Fiber, 25 g Protein, 24 mg Calcium

Recipe from Weight Watchers Quick Meals

Mexican Taco Salad

Makes 4 servings

1/2 cup low-fat (1.5%) buttermilk
1/8 medium avocado, peeled, pitted and coarsely chopped
1/4 medium onion, cut into chunks
1 tablespoon chopped drained canned mild green chilies
1/8 teaspoon salt
Dash hot pepper sauce
8 corn tortillas (6" diameter)
8 ounces cooked ground turkey breast, crumbled
1/2 cup blanched, peeled, seeded and chopped tomato
1/4 cup sliced scallions (white and green parts)
1 1/2 ounces shredded reduced-fat Monterey Jack cheese
4 cups shredded iceberg lettuce

Preheat oven to 400o F.
To prepare dressing, in blender or food processor, combine
buttermilk, avocado, onion, chilies, salt and hot pepper
sauce; puree until smooth. Set aside.
To prepare tortilla cups, line eight 8-ounce custard cups
with 1 tortilla each, folding to fit. Bake 5 minutes; let cool.
Remove tortillas from cups.
In medium bowl, combine turkey, tomato, scallions and
cheese; divide turkey mixture evenly among tortilla cups.
Top each portion of turkey mixture with 1/4 of the
dressing.
Divide lettuce among 4 plates; top each portion of lettuce
with 2 filled tortilla cups.

EACH SERVING (2 FILLED TORTILLA CUPS + 1 CUP
LETTUCE) PROVIDES: 1/4 Fat, 2 1/2 Vegetables, 2 1/2
Proteins, 2 Breads, 10 Optional Calories

PER SERVING: 359 Calories, 18 g Total Fat, 7 g Saturated Fat,
62 mg Cholesterol, 302 mg Sodium, 30 g Total Carbohydrate, 4
g Dietary Fiber, 21 g Protein, 255 mg Calcium

Recipe from Weight Watchers Quick Meals

Greek Lemon-Marinated Lamb Chops

Makes 4 servings

1 tablespoon fresh lemon juice
1 teaspoon olive oil
2 garlic cloves, pressed
Freshly ground black pepper
Four 4-ounce loin lamb chops
1/4 cup fresh flat-leaf parsley leaves
1 teaspoon grated lemon zest
1/2 garlic clove
Pinch salt

To prepare marinade, in gallon-size sealable plastic bag,
combine lemon juice, oil, garlic and 1/2 teaspoon pepper;
add lamb chops. Seal bag, squeezing out air; turn to coat
chops. Let marinate 15 minutes, turning bag occasionally.
Meanwhile, preheat broiler.
Drain lamb chops, discarding marinade. Place chops on rack
in broiler pan; broil 3" from heat, turning once, until
browned and cooked to taste.
Meanwhile, on cutting board, finely chop together parsley,
lemon zest, 1/2 garlic clove, salt and pepper to taste.
Just before serving, sprinkle lamb chops with parsley
mixture.

EACH SERVING PROVIDES: 2 Proteins, 10 Optional Calories

PER SERVING: 138 Calories, 7 g Total Fat, 2 g Saturated Fat,
54 mg Cholesterol, 82 mg Sodium, 1 g Total Carbohydrate, 0 g
Dietary Fiber, 17 g Protein, 20 mg Calcium

Recipe from Weight Watchers Quick Meals

Eggplant, Goat Cheese and Tomato Tart

Makes 4 servings

1 medium eggplant, cut crosswise into 1/4" slices
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 teaspoons olive oil
3 cups canned plum tomatoes, well drained and chopped
1 cup sliced mushrooms
2 tablespoons chopped fresh basil leaves or 1 teaspoon dried
2 tablespoons drained capers, rinsed
1 tablespoon chopped fresh oregano leaves or 1/2 teaspoon
dried
1 tablespoon chopped fresh thyme leaves or 1/2 teaspoon
dried
2 garlic cloves, minced
3 ounces Montrachet (goat cheese), cut into 1/4" slices

Preheat broiler. Spray large nonstick baking sheet with
nonstick cooking spray.
Place eggplant slices on prepared baking sheet; sprinkle
with 1/4 teaspoon of the salt and 1/8 teaspoon of the
pepper. Broil eggplant 4" from heat 5-10 minutes, until
lightly browned. Remove eggplant from broiler; set oven
temperature at 450o F. Adjust oven rack to divide oven in
half.
In large nonstick skillet, heat oil; add tomatoes,
mushrooms, basil, capers, oregano, thyme, garlic, remaining
1/4 teaspoon salt and remaining 1/8 teaspoon pepper. Cook
over medium-high heat, stirring frequently, 5-10 minutes,
until mixture is thickened. Remove from heat; set aside.
Spray a 9" ceramic pie plate with nonstick cooking spray.
Spread prepared pie plate with one-third of the tomato
mixture; top with half of the eggplant slices, overlapping
as necessary. Top eggplant with half of the remaining
tomato mixture, then remaining eggplant; pour remaining
tomato mixture over eggplant. Place goat cheese slices
evenly over tomato mixture. Bake 10 minutes, until cheese
is melted and edges of tart are bubbly. Remove pie plate
from oven; set oven control to broil.
Broil tart 4" from heat 5 minutes, until cheese is golden
brown.

EACH SERVING PROVIDES: 1/2 Fat, 3 1/2 Vegetables, 1
Protein

PER SERVING: 179 Calories, 12 g Total Fat, 5 g Saturated Fat,
17 mg Cholesterol, 790 mg Sodium, 14 g Total Carbohydrate, 3 g
Dietary Fiber, 7 g Protein, 144 mg Calcium

Recipe from Weight Watchers Quick Meals

Citrus Red Snapper

Makes 4 servings

2 tablespoons all-purpose flour
3/4 teaspoon ground coriander
3/4 teaspoon ground ginger
1/4 teaspoon ground red pepper
Four 8-ounce red snapper fillets
2 teaspoons peanut oil
1 cup sliced yellow bell pepper
1/4 cup sliced scallions (white and green parts)
1/4 cup low-sodium chicken broth
2 tablespoons orange juice
1 tablespoon fresh lemon juice
1 tablespoon fresh lime juice
Lemon and lime slices to garnish (optional)

On paper plate or sheet of wax paper, combine flour,
coriander, ginger and red pepper. Coat one side of each
fish fillet with flour mixture; set aside.
In large nonstick skillet, heat oil; add fish fillets, floured
side down. Cook over medium-high heat until browned on
bottom. With spatula, transfer fish to plate; set aside.
Add yellow pepper, scallions, broth and orange, lemon and
lime juice to skillet; stir to combine. Return fish to skillet,
browned side up; reduce heat to low. Cook, covered, 3-5
minutes, until fish flakes easily when tested with fork and
vegetables are tender; with slotted spatula, transfer fish
and vegetables to large decorative platter.
Cook pan juices until reduced in volume to about 1/4 cup;
pour over fish. Garnish with lemon and lime slices if
desired.

EACH SERVING PROVIDES: 1/2 Fat, 3/4 Vegetables, 3
Proteins, 20 Optional Calories

PER SERVING: 279 Calories, 5 g Total Fat, 1 g Saturated Fat,
84 mg Cholesterol, 150 mg Sodium, 7 g Total Carbohydrate, 1 g
Dietary Fiber, 48 g Protein, 83 mg Calcium

Recipe from Weight Watchers Quick Meals

Citrus Red Snapper

Makes 4 servings

2 tablespoons all-purpose flour
3/4 teaspoon ground coriander
3/4 teaspoon ground ginger
1/4 teaspoon ground red pepper
Four 8-ounce red snapper fillets
2 teaspoons peanut oil
1 cup sliced yellow bell pepper
1/4 cup sliced scallions (white and green parts)
1/4 cup low-sodium chicken broth
2 tablespoons orange juice
1 tablespoon fresh lemon juice
1 tablespoon fresh lime juice
Lemon and lime slices to garnish (optional)

On paper plate or sheet of wax paper, combine flour,
coriander, ginger and red pepper. Coat one side of each
fish fillet with flour mixture; set aside.
In large nonstick skillet, heat oil; add fish fillets, floured
side down. Cook over medium-high heat until browned on
bottom. With spatula, transfer fish to plate; set aside.
Add yellow pepper, scallions, broth and orange, lemon and
lime juice to skillet; stir to combine. Return fish to skillet,
browned side up; reduce heat to low. Cook, covered, 3-5
minutes, until fish flakes easily when tested with fork and
vegetables are tender; with slotted spatula, transfer fish
and vegetables to large decorative platter.
Cook pan juices until reduced in volume to about 1/4 cup;
pour over fish. Garnish with lemon and lime slices if
desired.

EACH SERVING PROVIDES: 1/2 Fat, 3/4 Vegetables, 3
Proteins, 20 Optional Calories

PER SERVING: 279 Calories, 5 g Total Fat, 1 g Saturated Fat,
84 mg Cholesterol, 150 mg Sodium, 7 g Total Carbohydrate, 1 g
Dietary Fiber, 48 g Protein, 83 mg Calcium

Recipe from Weight Watchers Quick Meal

Cider-Braised Pork Medallions

Makes 4 servings

3 tablespoons all-purpose flour
Freshly ground black pepper
1/4 teaspoon salt
15 ounces boneless pork tenderloin, cut into twelve 1"
medallions
2 teaspoons vegetable oil
1/2 cup apple cider
1 tablespoon cider vinegar
1 teaspoon grated lemon zest

In gallon-size sealable plastic bag, combine flour, 1/2
teaspoon pepper and the salt; add 2 or 3 pork medallions.
Seal bag; shake to coat. Transfer pork to plate; repeat
with remaining medallions.
In large nonstick skillet, heat oil; add pork. Cook over high
heat, turning once, 1-2 minutes on each side, until lightly
browned. Reduce heat to low; add cider. Simmer, covered,
20 minutes, until pork is cooked through and tender. With
slotted spoon, transfer pork to large decorative platter;
set aside and keep warm.
Add vinegar and lemon zest to cider. Increase heat to high;
bring liquid to a boil. Cook, stirring occasionally, 5 minutes,
until slightly thickened; season with pepper to taste.
Just before serving, pour cider mixture over pork.

EACH SERVING PROVIDES: 1/2 Fat, 1/4 Fruit, 3 Proteins,
1/4 Bread

PER SERVING: 201 Calories, 8 g Total Fat, 2 g Saturated Fat,
70 mg Cholesterol, 188 mg Sodium, 8 g Total Carbohydrate, 0 g
Dietary Fiber, 22 g Protein, 10 mg Calcium

Recipe from Weight Watchers Quick Meals

Makes 8 servings

1 cup minus 1 tablespoon all-purpose flour
3/4 cup granulated sugar
1/2 cup unsweetened cocoa powder
2 teaspoons double-acting baking powder
1/2 teaspoon salt
1/2 cup skim milk
2 tablespoons vegetable oil
1 teaspoon vanilla extract
1 cup extra-strength hot coffee *
1 ounce chopped walnuts

Preheat oven to 350o F. Spray an 8" round cake pan with
nonstick cooking spray.
In large bowl, with wire whisk, combine flour, 1/3 cup of
the sugar, 3 tablespoons of the cocoa, the baking powder
and salt. Add milk, oil, vanilla and 1/4 cup water, blending
with whisk until smooth. Transfer mixture to prepared pan.
In small bowl, with wire whisk, combine the remaining
sugar, the remaining cocoa and the coffee, blending until
sugar and cocoa are dissolved; pour over mixture in pan.
Bake 20 minutes.
Sprinkle cake with walnuts; bake 10 minutes longer, until
firm and a toothpick inserted in center comes out almost
clean. Serve warm.

EACH SERVING (1/8 OF CAKE) PROVIDES: 1 Fat, 1/2
Bread, 105 Optional Calories

PER SERVING: 200 Calories, 7 g Total Fat, 1 g Saturated Fat,
0 mg Cholesterol, 269 mg Sodium, 35 g Total Carbohydrate, 2 g
Dietary Fiber, 4 g Protein, 101 mg Calcium

Chili-Tortilla Pie

Makes 4 servings

2 teaspoons corn oil
10 ounces boneless cooked pork or skinless boneless cooked
turkey, diced
2 cups chopped onions
1 tablespoon mild or hot chili powder
2 garlic cloves, pressed
1 1/2 cups tomato sauce
1 teaspoon dried oregano leaves
8 corn tortillas (6" diameter)
1 1/2 ounces shredded Monterey Jack cheese

Preheat oven to 375o F. Spray an 8" square baking pan with
nonstick cooking spray.
In medium nonstick skillet, heat oil; add pork, onions, chili
powder and garlic. Cook over medium-high heat, stirring
occasionally, 5 minutes, until onions are softened.
Add tomato sauce and oregano to pork mixture; bring to a
boil. Reduce heat to low; simmer 5 minutes.
Line prepared baking pan with 4 of the tortillas; top with
pork mixture, then remaining tortillas. Sprinkle with
cheese; bake 15 minutes, until lightly browned and bubbly.

EACH SERVING PROVIDES: 1/2 Fat, 2 1/2 Vegetables, 3
Proteins, 2 Breads

PER SERVING WITH PORK: 383 Calories, 13 g Total Fat, 4 g
Saturated Fat, 69 mg Cholesterol, 755 mg Sodium, 39 g Total
Carbohydrate, 6 g Dietary Fiber, 29 g Protein, 231 mg Calcium

PER SERVING WITH TURKEY: 359 Calories, 11 g Total Fat, 3
g Saturated Fat, 66 mg Cholesterol, 765 mg Sodium, 39 g Total
Carbohydrate, 6 g Dietary Fiber, 29 g Protein, 227 mg Calcium
Recipe from Weight Watchers Quick Meals