Chicken in Spinach-Curry Sauce

Makes 4 servings

2 tablespoons all-purpose flour
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
Four 4-ounce skinless boneless chicken breasts
2 teaspoons vegetable oil
2 teaspoons mild or hot curry powder
1/2 teaspoon ground cumin
1 garlic clove, minced
2 cups well-drained thawed frozen chopped spinach
1 cup low-sodium chicken broth
1/4 cup low-fat (1.5%) buttermilk

In gallon-size sealable plastic bag, combine flour, 1/4
teaspoon of the salt and the pepper; add 1 chicken breast.
Seal bag; shake to coat thoroughly. Transfer chicken to
plate; repeat with remaining chicken breasts.
In large nonstick skillet, heat oil; add chicken. Cook over
medium-high heat, turning once, 2-3 minutes on each side,
until lightly browned. Transfer chicken to clean plate; set
aside.
In same skillet, combine curry powder, cumin and garlic;
cook over medium heat, stirring constantly, 1 minute, until
fragrant. Stir in spinach and broth; bring liquid to a boil.
Reduce heat to low; simmer, stirring occasionally, 10
minutes, until flavors are blended. Cool slightly.
Transfer spinach mixture to food processor; puree until
smooth. Return mixture to skillet; stir in buttermilk and
remaining 1/2 teaspoon salt.
Return chicken to skillet; cook over low heat about 15
minutes until chicken is cooked through and mixture is
heated.

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

PER SERVING: 205 Calories, 5 g Total Fat, 1 g Saturated Fat,
66 mg Cholesterol, 595 mg Sodium, 9 g Total Carbohydrate, 3 g
Dietary Fiber, 31 g Protein, 162 mg Calcium

Recipe from Weight Watchers Quick Meals

Chicken Fajitas

Makes 4 servings

15 ounces skinless boneless chicken breasts
One 7-Ounce can chipotle peppers in adobo sauce
1 tablespoon fresh lime juice
2 garlic cloves, pressed
1/2 teaspoon dried oregano leaves
8 flour tortillas (6" diameter)
2 cups sliced red onion
2 cups shredded iceberg lettuce

Preheat oven to 400o F. Spray an 8" square baking pan with
nonstick cooking spray.
Place chicken in prepared baking pan; set aside.
In food processor or blender, puree chipotle peppers with
sauce until smooth. Transfer 2 teaspoons pureed mixture
to small bowl; refrigerate remaining mixture, covered, for
use at another time.
Add lime juice, garlic and oregano to pureed peppers; stir
to combine. Brush mixture over chicken breasts; bake,
covered, 20 minutes, until chicken is cooked through.
Remove chicken from oven; leave oven on.
Wrap tortillas in foil; bake 5 minutes, until heated.
Meanwhile, slice chicken crosswise. Arrange sliced chicken
on medium decorative platter; top with pan juices. Serve
with warm tortillas, sliced onion and shredded lettuce.

EACH SERVING PROVIDES: 2 Vegetables, 3 Proteins, 2
Breads

PER SERVING: 303 Calories, 5 g Total Fat, 1 g Saturated Fat,
62 mg Cholesterol, 382 mg Sodium, 34 g Total Carbohydrate, 3
g Dietary Fiber, 30 g Protein, 113 mg Calcium

Recipe from Weight Watchers Quick Meals

Carrot-Potato Puree

Makes 4 servings

1 pound 4 ounces diced pared russet potatoes
2 cups diced carrots
1/2 cup evaporated skimmed milk
1 tablespoon stick margarine
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
Pinch nutmeg

In large saucepan, combine potatoes and carrots; cover
with water. Bring water to a boil; reduce heat to low.
Simmer 10 minutes, until vegetables are tender; drain and
set aside.
In same saucepan, combine milk, margarine, salt, pepper
and nutmeg. Place milk mixture over low heat; cook 5
minutes, just until mixture is hot and margarine is melted
(do not boil).
With food mill or potato ricer, rice potatoes and carrots
into hot milk mixture; with fork, mix just until combined.

EACH SERVING (1 1/4 CUPS) PROVIDES: 1/4 Milk, 3/4
Fat, 1 Vegetable, 1 Bread

PER SERVING: 189 Calories, 3 g Total Fat, 1 g Saturated Fat, 1
mg Cholesterol, 650 mg Sodium, 35 g Total Carbohydrate, 4 g
Dietary Fiber, 0 g Protein, 8 mg Calcium

Recipe from Weight Watchers Quick Meals

Cajun Flank Steak

Makes 4 servings

1 tablespoon Worcestershire sauce
1 1/2 teaspoons hot pepper sauce
2 garlic cloves, pressed
1 teaspoon dried thyme leaves
One 15-Ounce flank steak
2 tablespoons low-sodium beef broth

Preheat broiler. Spray rack in broiler pan with nonstick
cooking spray.
In small bowl, combine 2 teaspoons of the Worcestershire
sauce, 1 teaspoon of the hot pepper sauce, the garlic and
thyme; rub steak with mixture. Let stand 10 minutes.
Place steak on prepared broiler rack; broil 4" from heat 3-
5 minutes on each side or until done to taste.
Meanwhile, in clean small bowl, combine the remaining 1
teaspoon Worcestershire sauce, the remaining 1/2
teaspoon hot pepper sauce and the broth.
Slice steak thinly across the grain; add juices that
accumulate while slicing to Worcestershire sauce mixture.
Arrange steak on large decorative platter; top with
Worcestershire sauce mixture.

EACH SERVING (3 OUNCES) PROVIDES: 3 Proteins

PER SERVING: 186 Calories, 9 g Total Fat, 4 g Saturated Fat,
57 mg Cholesterol, 162 mg Sodium, 2 g Total Carbohydrate, 0 g
Dietary Fiber, 23 g Protein, 16 mg Calcium

Recipe from Weight Watchers Quick Meals

Cafe au Lait

1/2 cup hot decaffeinated coffee
1/2 cup hot skim milk

For each serving, in coffee cup, combine coffee and skim
milk.

EACH SERVING PROVIDES: 1/2 Milk

PER SERVING: 45 Calories, 0 g Total Fat, 0 g Saturated Fat, 2
mg Cholesterol, 66 mg Sodium, 6 g Total Carbohydrate, 0 g Dietary
Fiber, 4 g Protein, 153 mg Calcium

Recipe from Weight Watchers Quick Meals

Bruschetta

Makes 4 servings

10 ounces Italian or French bread, cut into 12 equal slices
2 small plum tomatoes, blanched, peeled, seeded and diced
1 tablespoon olive oil
2 garlic cloves
Pinch salt
Freshly ground black pepper to taste

Preheat oven to 350o F. Line baking sheet with foil.
Place bread slices on prepared baking sheet, cut-side
down; bake 10 minutes, until crisp but not brown. Leave
oven on.
In mini food processor, combine tomatoes, oil, garlic, salt
and pepper; process until finely chopped.
Spread each slice of bread with an equal amount of tomato
mixture; bake 5 minutes. Turn oven off; let bread remain in
oven until ready to serve.

EACH SERVING (3 SLICES) PROVIDES: 3/4 Fat, 1/4
Vegetable, 2 1/2 Breads

PER SERVING: 227 Calories, 6 g Total Fat, 1 g Saturated Fat,
0 mg Cholesterol, 448 mg Sodium, 37 g Total Carbohydrate, 2 g
Dietary Fiber, 6 g Protein, 59 mg Calcium

Recipe from Weight Watchers Quick Meals

Bean Burritos

Makes 4 servings

2 tablespoons nonfat sour cream
2 tablespoons plain nonfat yogurt
4 flour tortillas (6" diameter)
One 7-Ounce can chipotle peppers in adobo sauce
1 teaspoon corn oil
3/4 cup diced onions
2 garlic cloves, pressed
4 ounces drained cooked black beans
1/2 cup fresh or frozen corn kernels
1 1/2 ounces Monterey Jack or mild cheddar cheese,
shredded
1/2 cup shredded iceberg lettuce
1/4 cup chopped scallions
1/4 cup chopped fresh cilantro

Preheat oven to 350o F.
In small bowl, combine sour cream and yogurt; refrigerate,
covered, until ready to use.
Wrap tortillas in foil; bake 10 minutes, until heated.
Meanwhile, in food processor or blender, puree chipotle
peppers with sauce until smooth. Set aside 1 teaspoon
pureed peppers; refrigerate remaining mixture, covered,
for use at another time.
In medium skillet, heat oil; add onions and garlic. Cook over
medium-high heat, stirring frequently, 4-5 minutes, until
lightly golden. Add beans, corn and reserved teaspoon
pureed peppers; stir to combine. Reduce heat to low; cook,
stirring occasionally, until mixture is heated through and
flavors are blended.
Just before serving, place 1 warm tortilla on each of 4
plates; divide bean mixture evenly among tortillas. Sprinkle
evenly with cheese, lettuce, scallions and cilantro; roll
tortillas to enclose filling.
Top each tortilla with 1 tablespoon reserved sour cream
mixture.

EACH SERVING PROVIDES: 1/4 Fat, 3/4 Vegetable, 1
Protein, 1 1/4 Breads, 10 Optional Calories

PER SERVING: 204 Calories, 6 g Total Fat, 2 g Saturated Fat,
11 mg Cholesterol, 222 mg Sodium, 28 g Total Carbohydrate, 2 g
Dietary Fiber, 9 g Protein, 157 mg Calcium

Recipe from Weight Watchers Quick Meals

Basil-Tomato Shrimp Toasts

Makes 4 servings

2 ounces French bread, cut diagonally into 8 thin slices
24 small or 16 medium shrimp, peeled and deveined
1 medium tomato, blanched, peeled, seeded and chopped
1/4 cup chopped fresh basil leaves
1 tablespoon mayonnaise
2 teaspoons fresh lemon juice
1/2 teaspoon freshly ground black pepper

In oven or toaster oven, toast bread until golden brown;
remove from oven and set aside to cool.In medium
saucepan, combine shrimp and 1 cup water; bring to a boil.
Reduce heat to low; simmer until shrimp turn pink; drain.
Rinse under cold running water; drain again.Transfer
shrimp to medium bowl; stir in tomato, basil, mayonnaise,
lemon juice and pepper. Top each slice of toast with an
equal amount of shrimp mixture.

EACH SERVING PROVIDES: 3/4 Fat, 1/2 Vegetable, 1
Protein, 1/2 Bread

PER SERVING: 136 Calories, 4 g Total Fat, 1 g Saturated Fat,
88 mg Cholesterol, 194 mg Sodium, 11 g Total Carbohydrate, 1 g
Dietary Fiber, 13 g Protein, 68 mg Calcium

Recipe from Weight Watchers Quick Meals

Baked Tomatoes

Makes 4 servings

4 medium tomatoes, halved
1 tablespoon plain dried bread crumbs
1 tablespoon grated Parmesan cheese
1/4 teaspoon dried oregano leaves
Pinch ground red pepper

Preheat oven to 425o F. Spray a 13 x 9" baking pan with
nonstick cooking spray.
Cut a thin slice off bottom of each tomato half so it
stands upright; place tomato halves in prepared baking pan.
In small bowl, combine bread crumbs, Parmesan cheese,
oregano and red pepper; sprinkle an equal amount of
mixture over each tomato half. Bake 15 minutes, until
topping is golden brown.

EACH SERVING (2 TOMATO HALVES) PROVIDES: 2
Vegetables, 15 Optional Calories

PER SERVING: 47 Calories, 1 g Total Fat, 0 g Saturated Fat, 1
mg Cholesterol, 52 mg Sodium, 9 g Total Carbohydrate, 2 g
Dietary Fiber, 2 g Protein, 30 mg Calcium

Recipe from Weight Watchers Quick Meals

Baked Asparagus

Makes 4 servings

48 asparagus spears, trimmed
1 tablespoon fresh lemon juice
1 tablespoon olive oil

Preheat oven to 425o F.
In a 13 x 9" baking pan, combine asparagus, lemon juice and
oil, turning to coat. Bake, covered, 15-20 minutes, just until
asparagus are tender. Serve warm or at room temperature.
Just before serving, transfer to large decorative platter; top
with pan juices.

EACH SERVING (12 ASPARAGUS SPEARS) PROVIDES: 3/4
Fat, 2 Vegetables

PER SERVING: 68 Calories, 4 g Total Fat, 1 g Saturated Fat, 0 mg
Cholesterol, 3 mg Sodium, 7 g Total Carbohydrate, 2 g Dietary
Fiber, 5 g Protein, 38 mg Calcium

Recipe from Weight Watchers Quick Meals

Baked Sweet Potato Sticks

Makes 4 servings

2 tablespoons thawed frozen orange juice concentrate
1 teaspoon onion powder
1/2 teaspoon salt
1/8 teaspoon ground red pepper
1 pound sweet potatoes, pared and cut into 1/2" sticks

Preheat oven to 450o F. Line baking sheet with foil; spray
with nonstick cooking spray.
In medium bowl, combine orange juice concentrate, onion
powder, salt and red pepper. Add potato sticks; turn to
coat.
Arrange potatoes in a single layer on prepared baking
sheet. Bake 10 minutes; turn carefully. Bake 10 minutes
longer, until tender.

EACH SERVING PROVIDES: 1/4 Fruit, 1 Bread

PER SERVING: 104 Calories, 1 g Total Fat, 0 g Saturated Fat,
0 mg Cholesterol, 285 mg Sodium, 24 g Total Carbohydrate, 3 g
Dietary Fiber, 20 g Protein, 25 mg Calcium

Recipe from Weight Watchers Quick Meals

7up Cake

3 sticks soft butter
3 c. sugar
5 eggs (one at a time)
2 tsp. lemon extract
3 c. cake flour
3/4 c. 7-Up

Mix all of the ingredients. Put in tube pan, greased and floured. Bake
at 325 degrees for 1 hour and 15 minutes. I grew up using coffee cans
and juice cans for this recipe.

I am surprised no one committed arson and burned this place down. I
guess no one even got a spark, darn! The matchmaker find their
match and leaves us out in the pouring down ran.




okay a dozen flowers for the one I am matched with.

Okay it is a date mach, a bottle wine and some wine glasses would be
good while star gazing.

Sure hun, nothing is wrong with just plain snuggling!

better yets sucks on tulips toes nus!

sorry been popping around talking with everyone. Thank you Tiger for the
tea and toast it started my morning.

Morning tiger, tea and dry toast please, still not feeling my best.

run=free

I feel great when friends are around. And laughter is the best medicine.