9 Quick Dinners from WW
03/02/04 10:03 AM
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Peking Chicken (POINTS value = 5): Rub 6 ounces boneless skinless chicken breast with 2 teaspoons reduced-sodium soy sauce and some five-spice powder. Broil the chicken, then chop and mix with 1/2 cup sliced scallions and 1/2 cup sliced cucumbers. Serve with 4 small pita rounds.
Italian Tuna Salad (POINTS value = 7): Drain two 4-ounce cans of solid white, water-packed tuna and mix with 2 cups canned cannellini beans (drained and rinsed), ¼ cup white wine vinegar, 1 tablespoon salt-free Italian seasoning blend, 1 tablespoon chopped sage and 2 teaspoons extra-virgin olive oil.
Wild Rice and Chicken Salad (POINTS value = 7): In a large bowl, mix 6 ounces cooked, chopped boneless skinless chicken breast, 2 cups cooked wild rice, 1 1/2 cups raspberries, some chopped scallions, a little chopped parsley and fresh thyme and ¼ cup Italian-style fat-free dressing.
Shrimp Salad (POINTS value = 3): Chop 8 ounces cooked cocktail shrimp into large pieces, then mix with 1/2 cup chopped, canned-in-water artichoke hearts, 1/2 cup chopped celery, 2 tablespoons chopped red onion, 2 tablespoons fat-free mayonnaise and 2 teaspoons mustard. Serve with 2 small (4-inch) fat-free flour tortillas. (** Note: Reduce mayonaise amount in half to reduce fat and use egg-less mayo if trace amounts of yolk bother you.)
Egg White Omelet (POINTS value = 5). To make the omelet, heat a nonstick pan over medium heat. Whisk 6 egg whites with a little salt-free dry Italian seasoning mix in a small bowl. Add egg mixture to pan and cook. Coat a separate pan with nonstick spray and sauté 2 cups sliced mushrooms and 1/2 cup chopped shallots. Spoon mushroom mixture onto the omelet, fold over, then top with ¼ cup pesto sauce. (** Note: Use pesto substitute or perhaps tomato sauce?)
Asian-inspired Tofu and Crab Dish (POINTS value = 5). In a steamer basket, top 2/3 cup (6 ounces) low-fat tofu with 1/2 cup (2 ounces) cooked lump crab meat, 1/4 cup chopped scallions, 1 tablespoon chopped fresh ginger and 1 minced garlic clove. Sprinkle with 1 tablespoon reduced-sodium soy sauce, 1 tablespoon rice wine vinegar and 1 teaspoon sesame oil. Steam for 7 minutes, or until heated through. Serve over 1 cup cooked white rice.
Fish Baked in Packets (POINTS value = 5). Place two 4-ounce red snapper fillets in the center of a sheet of foil. Top with 1 cup chopped tomato, 1 cup diced yellow zucchini, 2 ounces chopped pitted black olives, 1 tablespoon drained capers and a sprinkling of rosemary and parsley. Seal and bake in a 400°F oven for about 7 minutes. Serve with 2 slices of bread.
Pasta with Mixed Veggies (POINTS value = 6). Heat 1 cup tomato and basil sauce in the microwave with 3 cups frozen mixed vegetables. Pour both over 1 cup cooked pasta. Garnish with 2 tablespoons grated Parmesan soy cheese.
Fajita Salad (POINTS value = 7). Make an easy Fajita Salad by rubbing 6 ounces chicken with salt-free chile seasoning before broiling. Slice the cooked chicken and mix with 1 1/2 cups chopped tomato, some diced red onion, and bell pepper. Top with 1/2 cup purchased guacamole and ¼ cup fat-free salsa.
** Recipes adapted from Weight Watchers. Always remember to have a soluble base with your meal.
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- Jennifer
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