Weight Watchers Cook it Fast: 250 Recipes in 15, 20, 30 Minutes
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About this ebook
Really hungry? In a rush? Weight Watchers Cook It Fast has 250 delicious, healthful, quick and easy recipes that will help you put food on the table in thirty minutes or less. Weight Watchers Cook It Fast has you covered for every meal of the day--and desserts too! You'll find ideas for
* Breakfasts that will get you going
* Lunches that can be enjoyed at home or brown-bagged
* Robust dinners for the times you're really, really hungry
* Slow cooker meals with no fuss
* Snacks and desserts to satisfy your cravings in no time
Weight Watchers Cook It Fast relies on fresh fruits and vegetables, lean meats and seafood, and whole grains to create tasty, satisfying dishes to fit your busy lifestyle.
Weight Watchers
WEIGHT WATCHERS INTERNATIONAL, INC. is the world's leading provider of weight management services. Weight Watchers holds almost 45,000 meetings weekly where members receive group support and learn about healthy eating patterns, behavior modification and physical activity. The leading Internet-based weight management provider in the world, the company also offers a range of products and publications for those interested in managing their weight.
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Book preview
Weight Watchers Cook it Fast - Weight Watchers
15
Minute meals
15 Minute Breakfasts
Spinach-Feta Scramble
Asparagus and Chive Omelette
Provençal Omelette
Veggie Breakfast Burrito
Southwestern-Style Huevos Rancheros
Bacon, Cheddar, and Egg-Topped English Muffins
Waffles with Blueberries and Maple Cream
Cinnamon French Toast
Breakfast Berry Parfaits
Morning Chai
Peanut Butter Blast
Soy-Blueberry Breakfast Shake
15 Minute Lunches
Ham and Swiss Panini
Chicken and Roasted Pepper Sandwiches
Grilled Chicken and Jack Cheese Sandwiches
Turkey Wraps with Lemon-Yogurt Sauce
Asian-Style Duck Roll-Ups
Salmon Salad Sandwich
Quick Turkey Tostadas
Cilantro-Lime Shrimp Salad Pitas
California Health Sandwiches
Best BLTs
Avocado, Spinach, and Feta Wrap
Ham and Navy Bean Confetti Soup
Winter Squash Soup with Lime Cream
Southern Vegetable Gumbo
Roast Beef Salad with Creamy Horseradish Dressing
Mexicali Chicken Salad
Greek-Style Chicken Salad
Tropical Turkey Salad
Fruity Chicken Salad
Chicken Salad with Fennel, Arugula, and Blue Cheese
Chinese Chicken Slaw
Key West-Style Shrimp Salad
15 Minute Dinners
Maple and Chili-Broiled T-Bone Steaks
Filets Mignons with Cauliflower Puree
Herb-Crusted Filets Mignons
Caesar-Style Steak Salad
Grilled Citrus Pork with Cucumber-Orange Salad
Lamb and Onion Kebabs with Mint
Superfast Barbecued Chicken
Easy Chicken Cutlets Parmesan
Turkey Cutlets with Mushroom-Wine Sauce
Grilled Chicken Salad with Raspberries and Goat Cheese
African-Spiced Turkey and Squash Stew
Grilled Ginger Chicken with Peach Salsa
Grilled Salmon with Quick Tomato Tapenade
Salmon au Poivre with Watercress
Tuna Steaks with Avocado-Orange Relish
Halibut with Salsa Verde
Roast Halibut with Chunky Roasted Pepper Sauce
Thai Shrimp and Melon Salad
Sesame Scallops
Sesame Noodles with Green Vegetables
15 Minute Snacks and Sweets
Cottage Cheese and Sun-Dried Tomato Dip
Dried Cranberry-Popcorn Mix
Chili-Spiced Popcorn
Open-Faced Roast Beef Sandwich Bites
Turkey and Roasted Pepper Lettuce Wraps
Vanilla Yogurt Sundae
Mixed Melon with Honeyed Ricotta
Honeydew-Strawberry Soup
Pineapple Crush Smoothies
Strawberry Colada Cooler
breakfasts
Spinach-Feta Scramble
SERVES 1
1 large egg
3 large egg whites
1 cup lightly packed baby spinach
2 tablespoons crumbled reduced-fat feta cheese
¼ teaspoon black pepper
1 teaspoon canola or olive oil
1. Whisk together egg and egg whites in medium bowl. Stir in spinach, feta, and pepper.
2. Heat oil in medium nonstick skillet over medium heat. Pour in egg mixture and cook, stirring, until eggs are set and cheese is slightly melted, about 3 minutes.
PER SERVING (1 plate): 197 Cal, 11 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 218 mg Chol, 432 mg Sod, 4 g Total Carb, 1 g Fib, 20 g Prot, 66 mg Calc.
PointsPlus value: 5.
Asparagus and Chive Omelette
SERVES 1
½ cup fat-free egg substitute
⅛ teaspoon salt
⅛ teaspoon black pepper
1 teaspoon canola oil
2 tablespoons shredded low-fat Swiss cheese
¼ cup frozen chopped asparagus, thawed
¼ cup frozen peas, thawed
¼ cup chopped red bell pepper
2 tablespoons chopped fresh chives or scallions
1. Whisk together egg substitute, salt, and black pepper in medium bowl.
2. Heat oil in medium nonstick skillet over medium heat. Add egg mixture and cook, stirring gently, until underside is set, about 1 minute.
3. Sprinkle Swiss, asparagus, peas, and bell pepper over half of omelette. Fold unfilled half of omelette over to enclose filling. Cook until cheese is melted, about 2 minutes.
4. Slide omelette onto plate and sprinkle with chives.
PER SERVING (1 omelette): 181 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 5 mg Chol, 615 mg Sod, 13 g Total Carb, 4 g Fib, 20 g Prot, 206 mg Calc.
PointsPlus value: 4.
Provençal Omelette
SERVES 2
2 large eggs
2 large egg whites
1 tablespoon fat-free half-and-half
¼ teaspoon salt
½ teaspoon herbes de Provence
1 teaspoon olive oil
½ cup grape tomatoes, halved
¼ cup shredded fat-free Cheddar cheese
Chopped fresh parsley
2 slices reduced-calorie whole wheat bread, toasted
1. Whisk together eggs, egg whites, half-and-half, salt, and herbes de Provence in medium bowl.
2. Heat oil in medium nonstick skillet over medium heat. Add egg mixture and cook, stirring gently with heatproof rubber spatula, until underside is set, about 2 minutes.
3. Sprinkle tomatoes and Cheddar evenly over half of omelette. Fold unfilled half of omelette over filling and continue to cook until eggs are set, about 1 minute longer.
4. Slide omelette onto plate and cut in half; sprinkle with parsley. Serve with toast.
PER SERVING (½ omelette and 1 slice toast): 213 Cal, 9 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 215 mg Chol, 745 mg Sod, 18 g Total Carb, 4 g Fib, 17 g Prot, 188 mg Calc.
PointsPlus value: 6.
Cook’s Note
To dress up the plates and make a delicious partner for the omelette, serve fresh berries in small clear dishes alongside.
Provençal Omelette