Bald Man's Cooking Tips

* Delicious Healthy Living Recipes

Weight Watchers Recipes - Vegetables

Broccoli Salad

1 head broccoli
1 small red onion
3/4 cup nonfat mayonnaise
3 Tablespoons sugar
1 tablespoon red wine vinegar
6 slices turkey bacon -- cooked and chopped
1/4 cup pecans

Cut broccoli (including stem) into small pieces and blanch in boiling water for 3 minutes. Rinse with cold water and let drain. Finely chop red onion. Mix first 3 ingredients in bowl until well combined. Add broccoli and onions. Refrigerate 2 hours. Before serving add bacon and pecans.
6 servings, Weight Watchers Points Per Serving:2 POINT each

Sweet Potatoes

3/4 cup orange juice
1 very large or 2 medium sweet potatoes (1 1/2 pounds), cut in half, then lengthwise into 8 wedges
1 tsp. extra-virgin olive oil
1/2 tsp. cinnamon
1 tsp. honey
1/2 tsp. cumin
1/4 cup dried cranberries or dried cherries (optional)

Toss potato wedges with orange juice, olive oil, cinnamon, cumin, honey and salt. Spread in a shallow baking dish and bake, covered, in a 400-degree oven until fork-tender but not mushy (about 45 minutes), basting once or twice during baking.

Uncover for the last 15 minutes and sprinkle with cranberries or cherries if desired. Serves 6.

Per serving: 104 calories, 1.5g protein, 1g fat (0.2g saturated), 23g carbohydrates, 2.3g fiber, 10mg sodium.

Weight Watchers Points Per Serving: 2

Health plus: Sweet potatoes are a rich source of the antioxidants beta and alpha carotene. Cinnamon and other spices raise insulin activity, needed to process sugar.

Broccoli Casserole

1 1/2 cups shredded nonfat or reduced-fat sharp Cheddar cheese
1 3/4 cups dry curd or nonfat cottage cheese
1/3 cup fat-free egg substitute
1/3 cup finely chopped onion
2 packages (10 ounces each) frozen chopped broccoli, thawed and drained
2 Tbsp unbleached flour
1/4 tsp ground white pepper
3 Tbsp finely ground fat-free whole-wheat cracker crumbs

Set aside 1/2 cup of the grated Cheddar cheese. Combine the rest of the cheese and all of the remaining ingredients except for the cracker crumbs in a large bowl, and stir to mix well.
Coat a 2 1/2 quart casserole dish with nonstick cooking spray. Place the broccoli mixture in the dish, sprinkle with the cracker crumbs, and spread the reserved cheese over the top. Bake at 350 degrees for 50 minutes or until the top is golden brown. Let sit for 5 minutes before serving.
12 servings , Weight Watchers Points Per Serving:1.5 POINTS each, Serving size: 2/3 cup

Weight Watchers Recipes - Meat

Chicken Piccatta

1 can artichoke hearts (packed in water, not oil)
12 oz chicken breasts
1/3 cup capers
1/4 cup lemon juice
1 tsp. minced garlic
1/4 cup flour
2 Tbsp. olive oil
1 package sliced mushrooms

Coat chicken with flour. In a large skillet, cook garlic and oil over moderate heat, stirring constantly, until garlic is pale gold. Add chicken and brown 2-3 minutes on each side.
Add lemon juice, artichokes, capers and mushrooms. Simmer, covered, for about 30-35 minutes. Turn and baste the chicken occasionally. Cook until chicken juices run clear.
4 servings, Weight Watchers Points Per Serving:5 POINTS each

Meatballs

1 pound 93% lean ground beef
1 cup uncooked oats (I used the quick cooking kind)
1 egg
1 pkg onion soup mix

Mix and form into 42 one inch balls (about a tablespoon each). Bake at 350 for 15 minutes or until no longer pink in the middle. These are great little meatballs, and they freeze well.
2 meatballs equal - Weight Watchers Points Per Serving: POINT 1

Crockpot Salsa Chicken

1/2 package reduced-sodium taco seasoning mix
1 cup salsa
4 skinless boneless chicken breast halves (3 oz each)
1 tablespoons cornstarch
1/4 cup light sour cream

Spray the crockpot with cooking spray. Add the chicken breasts. Sprinkle with Taco Seasoning. Top with salsa. Cook on low for 6-8 hours.
When ready to serve, remove the chicken from the pot. Place about 2 T cornstarch in a small amount of water. Stir well. Stir the cornstarch mixture into salsa sauce. Stir in 1/4 cup of sour cream.
4 servings, 4 POINTS each

Weight Watchers Recipes - Grain

Baked Oatmeal

1 whole egg plus 1 egg white (or 1/4 cup egg substitute)
2 cups oatmeal
1/4 cup raisins
1/4 cup brown sugar
1 1/2 tsp. baking powder
1 cup skim milk
1/2 cup applesauce
1/4 tsp. cinnamon
1 tsp vanilla extract

Mix Oatmeal and baking powder. Add remaining ingredients and mix well. Pour in sprayed 9" pie
pan or casserole dish or sprayed muffin tins. Bake for 45 minutes at 350 degrees.
6 servings, 3 POINTS each (or 12 muffins, Weight Watchers Points Per Serving:1.5 points each)

Baked French Toast

4 egg whites
1/2 cup skim milk
1/2 tsp. vanilla extract
4 1/2-inch-thick slices nonfat whole grain
Pinch of ground nutmeg

Preheat oven to 450 degrees.

Combine milk, egg whites, vanilla and nutmeg in a shallow bowl.

Dip the bread into the milk mixture, coating both sides.

Spray a baking sheet with vegetable cooking spray or line with a
nonstick baking liner. Arrange bread on baking sheet in a single
layer.

Bake for 6 minutes or until French toast is lightly browned. Turn
bread over and bake for 5 minutes more, or until lightly browned.
Makes 4 servings.
Nutritional Information
Calories Per Serving: 79
Fat: .05 g
Cholesterol: .5 mg
Protein: 6 g
Carbohydrates: 13 g
Dietary Fiber: 0 g
Sodium: 161 mg

Weight Watchers Points Per Serving: 2

Egg Salad Sandwich Supreme

8 slices nonfat rye bread
8 large eggs, hard-boiled
3 tbsp. nonfat yogurt
1/3 cup chopped green bell pepper
1 tbsp. nonfat mayonnaise
1/2 cup chopped celery
1/3 cup chopped scallion
1/4 tsp. black pepper
1 tsp. Dijon mustard
Romaine lettuce leaves

Shell the eggs and discard the yolks, reserving the whites.

Chop the egg whites. Combine the chopped egg whites, celery, scallion, green pepper, mayonnaise, yogurt, black pepper and Dijon mustard in a bowl.

Spread four slices rye bread with the egg salad mixture. Top with romaine lettuce leaves and the remaining four slices of rye bread.

Makes 4 servings.

Nutritional Information
Calories Per Serving: 151
Fat: .1 g
Cholesterol: 0 mg
Protein: 12 g
Carbohydrates: 25 g
Dietary Fiber: .6 g
Sodium: 387 mg

Weight Watchers Points Per Serving: 3

Weight Watchers Recipes - Fruit

Strawberry Pie

1 small package (1.1 oz) sugar-free Cook and Serve vanilla pudding
2 cups water
1 small package (0.3 oz) sugar-free strawberry Jell-O
4 cups sliced strawberries

In a medium saucepan, stir together water and pudding mix. Heat to a boil. Remove from heat and immediately add the Jell-O. Stir until dissolved. Set the pan aside and let the mixture cool to room temperature.
Place strawberries in the bottom of a deep dish pie plate. Pour cooled pudding mixture over the
strawberries. Refrigerate until chilled. Let it set well before slicing.
6 points for the entire pie

Cranberry Pumpkin Bars

1 cup canned pumpkin (not pumpkin pie mix)
1 cup light brown sugar, packed
1 large egg
1 large egg white
4 tsp reduced-calorie margarine, softened to room temperature
1 1/2 cups uncooked old-fashioned oats
1 1/4 cups flour
1/3 cup buttermilk
1 Tbsp pumpkin pie spice (or a mix of cinnamon, allspice, cloves and nutmet)
1/2 tsp baking soda
1/2 tsp salt
2/3 cup dried cranberries

Heat oven to 350. Coat a 13x9 pan with cooking spray and then dust lightly with a little flour.
In a large bowl cream the sugar and margarine with an electric mixer. Beat in the egg, egg white, pumpkin and buttermilk. In another bowl, combine flour, oats, pumpkin pie spice, baking soda and salt. Stir the dry ingredients into the pumpkin mixture until just moistened.
Stir the cranberries gently into the mixture. Spread the batter in the pan. Bake for 20 to 25 minutes or until center springs back when lightly pressed.
18 servings, 3 points each

Fruit Salad With Shrimp

1 cup salad shrimp
1 navel orange
1 (15-1/4-oz.) can juice pack pineapple chunks,
2 tbsp. orange juice
2 tbsp. balsamic vinegar
1 tbsp. Dijon-style mustard
2 tsp. honey
1/8 tsp. pepper
drained
2 cups seedless grapes

1. Make dressing by combining first five ingredients in a jar with a cover. Cover and shake until well combined.

2. Add shrimp to bowl and toss with dressing. Peel and slice orange; halve slices. Add orange, pineapple and grapes to serving bowl and toss to coat with dressing. Serve the salad on baby lettuce leaves, garnish with dry roasted cashews if desired.

Nutritional Facts
Amount Per Serving % DV
Calories 165.3 cal
Protein 8.3 g 17 %
Carbohydrates 36.7 g 12 %
Total fat 0.8 g 1 %
Cholesterol 62 mg 21 %
Dietary fiber 2.8 g 11 %
Sodium 129 mg 5 %
Calories from fat 3.8 %

Weight Watchers Points Per Serving: 3

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