Weight Watchers offers up some recipe ideas that are healthy and quick and perfect for a family night.
Bolognese Sauce with Spaghetti (pg. 70)
2 teaspoons olive oil
1 small fennel bulb, chopped
1 small onion, chopped
1 carrot, cut into ¼-inch dice
1 celery stalk, cut into ¼-inch dice
4 garlic cloves, minced
½ pound ground lean beef (7% fat or less)
½ pound ground lean pork
1 teaspoon salt
¼ teaspoon red pepper flakes
¼ teaspoon black pepper
1 (28-ounce) can crushed tomatoes
½ cup grated Parmesan cheese
1/3 cup reduced-fat (2%) milk
1 (16-ounce) package whole wheat spaghetti
½ cup chopped fresh basil
1) Heat oil in a large pot over medium-high heat. Add fennel, onion, carrot, and celery; cook, stirring, until onion is softened, about 5 minutes. Add garlic and cook, stirring until fragrant, about 30 seconds. Add beef, pork, salt, pepper flakes, and black pepper; cook, breaking up meat with wooden spoon, until browned, 6-8 minutes. Transfer to 5- or 6-quart slow cooker.
2) Stir tomatoes into beef mixture. Cover and cook until sauce is slightly thickened, 3 ½ hours on Low. Stir in ¼ cup of Parmesan and the milk. Cover and cook on Low 30 minutes longer.
3) Meanwhile, cook spaghetti in same large pot according to package directions. Drain.
4) Divide spaghetti evenly among 8 bowls; top evenly with meat sauce. Sprinkle with remaining ¼ cup Parmesan and the basil.
Per serving (scant 1 cup pasta, ¾ cup sauce, and 1 tablespoon Parmesan): 346 Cal, 7 g Total Fat, 3 g Sat Fat, 594 mg Sod, 51 g Total Carb, 4 g Sugar, 8 g Fib, 25 g Prot. SPV: 8
Burritos with Turkey and Pinto Beans (pg. 17)
2 teaspoons canola oil
¾ pound ground skinless turkey breast
1 (15 ½-ounce) can pinto beans, rinsed and drained
2 garlic cloves, minced
2 teaspoons chili powder
4 (8-inch) multigrain tortillas
8 tablespoons fat-free salsa
4 teaspoons shredded reduced-fat Cheddar cheese
2 scallions, thinly sliced
1) To make filling, heat oil in large skillet over medium-high heat. Add turkey and cook, breaking it up with wooden spin, until browned, about 6 minutes. Add beans, garlic, and chili powder; cook, stirring occasionally, until heated through, about 2 minutes.
2) Meanwhile, warm tortillas according to package directions.
3) Place tortilla on work surface; spoon one-fourth of filling along center. Top with 2 tablespoons salsa and 1 tablespoon Cheddar; sprinkle with one-fourth of scallions. Fold sides of tortilla over to enclose filling. Place, seam side down, on platter. Repeat with remaining tortillas, filling, salsa, cheese and scallions.
Per serving (1 burrito): 398 Cal, 11 g Total Fat, 3 g Sat Fat, 847 mg Sod, 43 g Total Carb, 4 g Sugar, 11 g Fib, 30 g Prot. SPV: 10
Mixed Greens with Vinaigrette
1 ½ cups of cherry tomatoes or grape tomatoes, halved
¼ cup lightly packed fresh flat-leaf parsley leaves
5 tablespoons water
2 tablespoons olive oil
2 tablespoons red wine vinegar
1 garlic clove
¾ teaspoon sugar
¾ teaspoon salt
¼ teaspoon black pepper
12 cups lightly packed mixed baby greens
1) To make dressing, combine ½ cup tomatoes, the parsley, water, oil, vinegar, garlic, sugar, salt, and pepper in blender or mini-food processor; pulse until smooth.
2) Put salad greens and remaining 1 cup tomatoes in salad bowl; drizzle dressing over and toss until coated evenly.
Per serving (1 ½ cups mixed greens with 2 tablespoons dressing): 70 Cal, 4 g Total Fat, 1 g Sat Fat, 295 mg Sod, 7 g Total Carb, 1 g Sugar, 4 g Fib, 4 g Prot. SPV: 1
Penne and Limas with Arugula Pesto (pg. 148)
4 tablespoons fresh, whole wheat bread crumbs (about ½ slice bread)
6 ounces whole wheat penne or gemelli
1 (10-ounce) package frozen baby lima beans, thawed
1 ½ cups lightly packed baby arugula
1 cup lightly packed fresh basil leaves
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
2 tablespoons water
2 garlic cloves, peeled
½ teaspoon salt
¼ teaspoon black pepper
2 tablespoons grated Parmesan
1 ½ cups, grape tomatoes, halved
1. Preheat oven to 350 degrees F.
2. Spread bread crumbs in small shallow baking pan. Bake, stirring once, until lightly toasted, 6-8 minutes. Transfer crumbs to plate and let it cool.
3. Meanwhile, cook pasta according to package directions, adding lima beans during last 3 minutes of cooking time. Drain, reserving 1 cup pasta cooking water. Transfer pasta-lima bean mixture to large bowl.
4. To make pesto, combine arugula, basil, oil, lemon juice, water, garlic, salt, and pepper in food processor and puree. Add Parmesan and pulse to combine.
5. Add pesto and tomatoes to pasta mixture, stirring until mixed well. Add reserved cooking water ¼ cup at a time, stirring, until mixture is just moistened. Divide evenly among 4 shallow bowls; sprinkle 1 tablespoon bread crumbs over each serving.
Per serving (1 ¼ cups): 338 Cal, 9 g Total Fat, 2 g Sat Fat, 355 mg Sod, 54 g Total Carb, 4 g Sugar, 11 g Fib, 15 g Prot.
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