Week 8/12 - 8/19 · Black Bean Burger with Roasted Salsa 7 Points+ Breakfast for Dinner Protein Pancakes 6 Points+ Sloppy Joes 7 Points+ ... Empty 1 (12 oz) bag frozen whole green

10/2/2016 BLSD101108

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Oatmeal Chocolate Chip Cookies: In a food processor or blender, pulse 2/3 cup chopped almonds to create almond meal (should be the consistency of sand). In a largemixing bowl, combine 2 cups rolled oats, 1 tsp baking powder, 1/2 tsp. salt, 1/2 tsp. cinnamon, and 1/3 cup sweetened shredded coconut so everything is well combined. In another mixing bowl, combine 3 ripe bananas (mashed), 1/4 cup unsweetened applesauce and 1 tsp. vanilla extract. Mix together the dry and wet ingredients until well combined. The dough will be a little moist. Fold in 2/3 cup semisweet mini chocolate chips. Drop 1/2 tablespoon of dough onto a baking sheet lined with parchment (or cooking spray) and cook for 1416 minutes.

Apple Nachos: Core 2 large (or 4 small) Fuji or Red Delicious apples and cut into halfmoon slices about 1/4inch thick. Lay slices on a large plate, and sprinkle with 1/4 tsp. cinnamon. In a small bowl, mix together 3 Tbsp. almond butter or reducedfat peanut butter and 1 teaspoon honey. Microwave for 8 seconds. Stir in 2 teaspoons lime juice. Drizzle PB mixture over the apple slices, and top with 2 tsp. mini semisweet chocolate chips.

Breakfast #1 (B1) Cheesy Salsa Eggs on Rice Cake

Top one (9 gm) salted rice cake with 1 wedge Laughing Cow Light, 1 Tbsp. salsa, and two sliced boiled eggs.Makes 1 serving @ 5 Points+ per serving

Cheesy Salsa Eggs 5orange 0Total Points+ / Meal 5

Calories: 218 Fat: 11.1 Carbs: 9.8 Fiber: .3 Protein: 15.8

Breakfast #2 (B2) Chocolate Banana Quinoa

Bring 1 cup of quinoa, 1 cup water, 2 cups 2% milk, and a dash of salt in a small pot. Once boiling, reduce the heat to a simmer and cook, stirring occasionally until all the liquid has been absorbed (about 10 minutes). Remove quinoa from stove and transfer to a bowl. Makes 4 servings. Refrigerate leftovers. Just before serving, (for each serving), stir in 1/2 mashed banana, 1/4 tsp. cocoa powder, 1/4 tsp. vanilla extract and 2 tsp. honey. Stir until combined.Makes 4 servings @ 7 Points+ per serving

Chocolate Banana Quinoa 7Pear 0Total Points+ / Meal 7

Calories: 305 Fat: 5.3 Carbs: 45 Fiber: 5 Protein: 10.7

Grocery list assumes 3 days Grocery list assumes 3 days

Week of 10/1 10/8

Snack IdeasSnack #1 (S1)Rice Cakes with Apple and Peanut ButterSpread one (9 gm) salted rice cake with 1 1/2 Tbsp. almond butter or reducedpeanut butter. Top with 1/2 thinly sliced red apple of choice.

Rice Cake 1Apple 0Peanut Butter 3Total Points+ Meal 4

Calories: 206 Fat: 8.3 Carbs: 25 Fiber: 1.5 Protein: 7.1

Snack #2 (S2) Grocery list assumes 4 DaysFig Newtons and Banana

(2) Fig Newtons 2Grapes 0Total Points+ Meal 2

Calories: 162 Fat: .3 Carbs: 40 Fiber: 3.1 Protein: 1.9

Grocery list assumes 3 Days

LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability for WW members.

Dinner On Next Page

Lunch

Grocery list assumes 4 days

Open Faced Waldorf Chicken SandwichIn medium bowl, mix together 1/2 cup plain fatfree greek yogurt, 3 Tbsp. light mayonnaise, 2 teaspoons honey, 1/2 tsp. Mrs. Dash original or garlic and herb seasoning and a dash of salt . Toss 1 1/2 cups cooked and shredded chicken (from Garlic Chicken and Potatoes) in this mixture. Stir in 1/2 cup chopped English cucumber, 1/3 cup red seedless grapes (quartered) and 1/3 cup chopped apple. Makes 4 (3/4 cup) servings. Serve on one openfaced on (9 gm) salted rice cake.

Calories: 152.5 Fat: 5.1 Carbs: 12 Fiber: .6 Protein: 14.1

Lunch #2 (L2) Grocery list assumes 3 days Delicious Skinny Egg Salad

Peel and smash one hard boiled egg and 1 egg white with a fork. Add one wedge of Laughing Cow Light. Mash together along with 1/2 tsp. yellow mustardand 1/8 teaspoon Mrs. Dash Garlic and Herb or Original seasoning.Serve on one openfaced on (9 gm) salted rice cake. Makes 1 serving @ 4 Points+ per serving

Calories: 159 Fat: 6.6 Carbs: 8.9 Fiber: .4 Protein: 13.7 Makes 4 servings @ 4 Points+ per serving

Lunch #1 (L1)

Desserts

Note: Due to Zero Point fruits and vegetables in this menu, calculations using nutritional data alone might reflect a higher PointsPlus or SMPoints value than total listed.

Breakfast

Makes 22 (2 cookie) servings @ 2 Points+ per serving

Makes 4 servings @ 2 Points+ per serving

Calories: 82 Fat: 4 Carbs: 12 Fiber: 2 Protein: 2

Calories: 132 Fat: 5 Carbs: 7 Fiber: 4.5 Protein: 2.6

Week 8/12 - 8/19

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10/2/2016 WEek101108PREG

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Dinner

Dinner #1 (D1)

Dinner #2 (D2)

Dinner #3 (D3):

Garlic Chicken and Potatoes 8 Points+

Dinner #4 (D4):

Dinner #5 (D5):

Asian Pork Chops 6 Points+

Dinner #6 (D6):

Dinner #7 (D7):

Black Bean Burger with Roasted Salsa 7 Points+

Breakfast for Dinner Protein Pancakes 6 Points+

Sloppy Joes 7 Points+

Tilapia with Green Beans and Tomatoes 7 Points+

Autumn Chicken Chowder 7 Points+

Alternate Vegetarian Meal (not included in grocery list) Portabella FajitasFreezer to Slow Cooker: (not included in grocery list) Slow Cooker Chicken Pot Pie

IMPORTANT LEGAL INFO: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this meal plan for accuracy or suitability for WW members. See bottom of Meal Plan for more detail.

Note: Due to Zero Point fruits and vegetables in this menu, calculations using nutritional data alone might reflect a higher PointsPlus or SMPoints value than total listed.

Week of 10/1 10/8

*Roasted Green Beans: Preheat your oven to 400 degrees. Empty 1 (12 oz) bag frozen whole green beans on the pan. Sprinkle 1/8 tsp. salt, 1/8 tsp. pepper, 1 tsp. Mrs. Dash Garlic and Herb, and 1 clove minced garlic over the green beans. Drizzle 1 Tbsp. olive oil over the green beans and then toss with your hands until they are all coated with the seasonings. Spread out in a single layer and slide your cookie sheet into the oven. Roast fresh green beans for 3040 minutes and roast until desired tenderness. When they are done, pull from the oven and put them on a serving platter. Squeeze 3 Tbsp. lemon juice over the top. Makes 4 servings @ 2 Points+ per serving. Calories: 86 Fat: 6.9 Carbs: 6.1 Fiber: 2.9 Protein: 1.5

Spinach Salad with Honey Mustard Dressing: Whisk together 1 tsp. honey, 1/3 cup red wine vinegar, 1 tsp. Splenda, 1/2 teaspoon dijon mustard, 1/8 teaspoon pepper and 1/8 tsp salt. Add 3 Tbsp. olive oil. Whisk again. In large bowl, toss 5 cups spinach leaves, 1/4 cup Craisins and 1 cup shredded carrots with dressing. Makes 4 servings @ 4 Points+ per serving Calories: 141.5 Fat: 10.4 Carbs: 12.8 Fiber: 2.2 Protein: 1.6

This is a MealInOne and requires no sides.

Fruit Salad: Combine 1/4 cup plain fatfree greek yogurt and 2 tablespoons no sugar added preserves (any flavor) in a small bowl. Combine 4 cups sliced canned peaches (in juicedrained), 3 cups no sugar added frozen (thawed) raspberries, and 1/2 cup grapes (about 14). Add yogurt mixture to bowl, and toss gently to coat. Makes 4 HUGE servings @ 1 Points+ per serving Calories: 158.1 Fat: 1.2 Carbs: 39.3 Fiber: 6.2 Protein: .3.8

Calories: 75 Fat: .3 Carbs: 19.4 Fiber: 5.6 Protein:1.7 Carrot Sticks: 6 cups carrot sticks Makes 4 (1.5 cup) servings @ 0 Points+ each

Refreshing Cucumber and Pepper Salad: In a large bowl, combine 1 large thinly slice orange or red bell pepper, 1/3 cup chopped fresh flatleaf parsley, 1/2 English cucumbers, thinly sliced (use slicer edge of box grater). Grate 1 teaspoon lemon rind on the fine side of the box grater or a microplane grater. You will probably have to scrape the zest from the inside of the grater. Combine lemon rind, 3 tablespoons fresh lemon juice, 1 tablespoon extravirgin olive oil, 1 1/2 teaspoons white vinegar, a small pinch of Splenda, pinch of cajun seasoning (like Tony Chachere's), 1/2 teaspoon salt and 1/4 teaspoon freshly ground black pepper in a small bowl, stirring with a whisk. Pour over cucumber mixture; toss well to coat. Serve at room temperature or chilled. Makes 4 servings @ 1 Points+ each Calories: 38 Fat: 2 Carbs: 6 Fiber: 2 Protein: 1

Parslied Tomatoes: Whisk together 4 Tbsp. red wine vinegar, 2 Tbsp olive oil, 1 tsp dijon mustard and 1/8 tsp sugar or Splenda. Combine 2 cups sliced tomatoes with 1/2 cup chopped parsley and the dressing. Makes 4 servings @ 2 Points+ per serving


Week 8/12 - 8/19

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http://shrinkingonabudgetmealplan.com/MPRecipes/betterthanmanwichsloppyjoes2.html

http://shrinkingonabudgetmealplan.com/MPRecipes/tilapiawithgreenbeansandtomatoes.html

http://shrinkingonabudgetmealplan.com/MPRecipes/heartychickenchowder.html



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10/2/2016 GroceryList101108

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Staples We Assume You Have:(check to plan accordingly)

Frozen(3 cups) no sugar added frozen raspberries (D4)(2 1/4 cups) frozen corn kernels (D3)(D7)(12 oz) bag frozen whole green beans (D6)(4) Morningstar Farms Spicy Black Bean Burgers (D7)(1 cup) frozen (thawed) chopped onion can sub fresh (D1)(D3)(1/2 cup) lemon juice (D1)(D2)(D4)(D5)(D6)(MAH)

Refrigerated/Drinks1 can diet soda (recommend Diet Dr. Pepper)(D1)

Produce

olive oil (D1)(D2)(D3)(D5)(D6)(D7)corn starch (D1)(D6)sugar (D1)(D2)(D4)cocoa powder (B2)baking powder (DES1)(D4)all purpose flour (D4)cinnamon (DES1)(DES2)2/3 cup ketchup (D1)(D7)Worcestershire sauce (D1)chili powder (D1)vanilla extract (B2)(DES1)honey (B2)(L1)(DES2)(D3)brown sugar (D2)(D6)dried oregano (D5)soy sauce (D6)dried basil (D5)dried thyme (D3)plain or italian dry breadcrumbs (D5)light mayonnaise (L1)(D5)yellow mustard (L2)(D1)white vinegar (D1)(D6)(D7)light butter (D3)red wine vinegar (D2)dijon mustard (D2)(D3)(D5)nonstick cooking spray (DES1)Montreal Steak Seasoning (D2)(D3) (we use often)Mrs. Dash Garlic and Herb or Original (L1)(L2)(D1)(D2)(D3)(D6)(we use often)Tony Chachere's Cajun Seasoning (D1)(D2)(D3)(D5)(D6) (we use often)

(3) red apples (S1)(L1)(3) Fuji or Red Delicious apples (DES2)(5) bananas(B2)(DES1)(3) oranges (B1)(4) plum tomatoes (D5)(3) pears (B2)(12 oz) green beans (D5)garlic (D1)(D2)(D5)(D6)2 inch knob of ginger root (D6)orange or red bell pepper (D1)large English cucumber (L1)(D1)(3 1/2 cups) grapes (S2)(L1)(D4)parsley (D1)(D2)(2) lemon (D1)(D4)small red onion (only need 1 Tbsp.)(D7)(MAH)(1 stalk) celery (D3)(MAH)(45) vineripe tomatoes (D2)(D7)(5 cups) spinach (large leaf fine)(D3)(1 pound) carrots (D1)(D3)(D7)1 pound red potatoes (D2)quart strawberries (D4)

Breakfast/Cereals(2 cups) rolled (oldfashioned) oats (DES1)(MAH)

Canned(2) 15.5 ounce cans sliced peaches in juice (D4)(14 3/4ounce) can creamstyle corn (D3)

Dry Goods(1 cup) quinoa not quick cook (B2)(MAH)

Condiments/Sauces/Dressings(smallest can) diced fire roasted chilis (D3)dark sesame oil (D6)(MAH)(check refrigerator or pantry)sugar free pancake syrup (D4)(1/4 cup) low sugar apricot preserves (D6)(2 Tbsp) no sugar added preserves or jelly (any flavor)(D4)(D7)(MAH)(1/4 cup) unsweetened applesauce (DES1)(MAH)(3 Tbsp.) salsa (B1)(MAH)(1/2 cup) almond butter or reduced peanut butter (S1)(DES2)(MAH)

DairyLaughing Cow Light wedges (B1)(L2)(14) eggs (B1)(L2)(D4)(5 1/2 cups) 2% milk (B2)(D3)(D4)(3/4 cup) plain fatfree greek yogurt (L1)(D4)(8 oz.) partskim ricotta cheese (D4)

(36 oz.) boneless skinless chicken breast (L1)(D2)D3)(16 oz) ground beef (90% lean) (D1)4 (6ounce) tilapia fillets (D5)4 (4ounce) boneless centercut loin pork chops (about 1/2 inch thick)(D6)

Bread(10) lite hamburger buns (D1)(D7)

(3/4 cup) chopped almonds (or any almonds will be ground up)(DES1)(DES2)(1/3 cup) sweetened shredded coconut (DES1)(1/4 cup) dried cranberries (like Craisins)(2/3 cup) semisweet mini chocolate chips (DES1)(MAH)

Baking/Spices

(9 gm) salted rice cakes (S1)(B1)(L1)(L2)(8) Fig Newtons (individual snack size sleeve is fine)(S2)

Snacks/Chips/Cookies/Crackers

Meat/Poultry/Seafood

Shrinking On A Budget Grocery ListWeek of 10/1 10/8

To alter grocery list cross out each grocery item with that corresponding code/ meal#.S = Snack B= Breakfast L= Lunch D= Dinner DES= Dessert

MAH indicates an item that you may already have purchased from a recent meal plan

Week 8/12 - 8/19

10/2/2016 betterthanmanwichsloppyjoes2

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Points+ Value: 7 SMPoints: 8

Servings: 6

Ingredients1 pound lean ground beef (90% lean)1/2 cup carrot, shredded3/4 cup frozen (thawed) or fresh chopped onion2 teaspoons corn starch1 cup diet dark soda (Dr. Pepper is best)2/3 cup ketchup2 tablespoons white vinegar1 tablespoon Worcestershire sauce2 teaspoons yellow mustard1/2 teaspoons chili powder1 teaspoon or 1 clove garlic minced (or pressed through garlic press)6 light hamburger buns

Directions:Brown beef, carrot and onion in a large skillet over medium high heat, breaking up with spatula as it cooks. Drain beef mixture in colander. It helps to have hot water running at this time to make it easier for the fat to go down the drain. But doNOT rinse the beef. Return beef mixture to skillet.

Stir in remaining ingredients. Mix well.

Cover. Reduce heat to low and simmer 30 minutes. Check consistency. If too thin, increase heat to medium and continue to cook uncovered until just short of desired consistency.

Cooking Tips: My directions are fairly detailed on this one. Follow them exactly and you should be fine. Be sure and stop cooking just short of the desired consistency since it will thicken up a bit as it stands. Diet Dr. Pepper works best for the soda.

This is a personal preference, but I like to take the buns and drape with a slightly damp paper towel (squeezed of excess water) and put in the microwave for 20 seconds. You have instant steamed buns thatare great with sloppy joes.

Picky Eater Tips: If your kids like sloppy joes, they will LOVE these. These are very similar to Manwich but better (without that nasty "metallic" taste) and a hands down kid favorite. They won't notice the carrot if you don't mention it. If they are not a sloppy joe fan, reserve some of the ground beef before adding to sauce and put their beef on a bun with some cheese.

Shrinkingonabudget.com

Sloppy JoesKid Favorite30 minutes or lessDouble Duty/Plan Ahead

*NOTE: Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus are trademarks of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting. This site is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this site for accuracy or suitability for WW members.

Calories: 290.3 Fat: 11.7 Carbs: 25.7 Fiber: 4.7 Protein: 20.3 Sat. Fat: 5 Sugar: 4

10/2/2016 garlicchickenandpotatoes

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This deceptively easy chicken is crazy, crazy moist. The secret is in the cooking method. The combination of super high heat then low and slow heat keeps the juices in.

*Points+ Value: 8 SMPoints: 7

Servings: 4

Ingredients:4 (5 ounce) boneless skinless chicken breasts (for tonight)(plus another 2 (5 ounce) chicken breasts for Hearty Chicken Chowder (D3) and 6 ounces for Honey Dijon Chicken Sandwiches (lunch)2 Tablespoons Mrs. Dash Garlic and Herb or Original Seasoning (divided)1 teaspoon Montreal Steak seasoning3 cloves garlic, finely minced or put through garlic press1 Tablespoon brown sugar (Points+) or 1 1/2 teaspoons Splenda Brown Sugar (SMPoints)1 Tablespoon lemon juicescant 1/8 teaspoon cajun seasoning (like Tony Chachere's)2 Tablespoons Olive oil1 pound red potatoes, cut into small wedges1/4 cup chopped parsley

Directions:Cut chicken breasts into 4 to 5 ounce portions and flatten thicker ends/pieces by putting in ziplock and pounding just enough to even out thickness (you're not trying to make cutlets just make even thickness for cooking).

In 9 x 13 baking dish, toss potatoes with 1 Tablespoon of the olive oil. Put potatoes/baking dish in cold oven. Turn oven on andpreheat oven to as 475. Once preheated, remove baking dish from oven.

While oven preheats, heat remaining 1 Tablespoon olive oil in a small skillet over medium heat. Add the garlic and cook, stirring frequently, until lightly golden, about 2 minutes. Remove from the heat and stir in 2 teaspoons Mrs. Dash, 1/2 teaspoon of the steak seasoning, the brown sugar, cajun seasoningand lemon juice.

Scoot potatoes to the side and add chicken breasts in a single layer. Arrange potatoes around chicken. Top the 3 chicken breasts for tonight with the garlic/oil/spice mixture. Top remaining chicken breasts with the remainder of the Mrs. Dash and steak seasoning.

Bake for exactly 12 minutes. Turn oven off completely but leave door closed. Allow chicken and potatoes to sit in ovenfor exactly 10 minutes after turningit off. Remove chicken and check for doneness. Sprinkle chicken for tonight with parsley and serve with potatoes.

Allow the planned leftovers for Hearty Chicken Chowder and Honey Dijon Chicken Sandwiches to cool slightly before refrigerating.

Picky Eater/NonDieter Tips: This is picky eater heaven. Moist, tender chicken. Crispy potatoes. Just rinse off their Mrs. Dash and serve with their fave dipping sauce.

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Super Moist GarlicChicken and Potatoes

5 Ingredients or LessDouble Duty/Plan AheadFamily Dinner

*NOTE: Shrinking On A Budget is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this recipe for accuracy or suitability for WW members. Points+ values for recipes on this site are calculated by Shrinking On A Budget staff using Weight Watchers Recipe Builder (unless otherwise noted). Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus® is a trademark of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting or by joining Weight Watchers Online. Readers are encouraged to join Weight Watchers to fully enjoy Weight Watchers many benefits.

Cooking Tips: Put the potatoes in the oven before preheating. They will get 1015 minutes extra cook time while the oven is preheating. It is critical that the chicken breasts are 4 ounces and roughly the same thickness. The cooking method for this chicken is what makes it so delicious. So crank that oven up as high as it will go. And set a timer. No more than 12 minutes at the super high heat. And no more than 10 with the oven off. Do not open the oven when turning it off. You want the residual heat to continue cooking the chicken.

Double Duty/Plan Ahead: Bake additional chicken for use Honey Dijon Chicken Sandwich (lunch) and in Hearty Chicken Chowder

Calories: 356 Fat: 10 Carbs: 34 Fiber: 3 Protein: 31




10/2/2016 heartychickenchowder

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Desperation Dinner


Servings: 4

Ingredients:3 tablespoons light butter 1/4 cup frozen (thawed) chopped onion 1/4 cup chopped celery 2 tablespoons allpurpose flour3 cups 2% reducedfat milk 2 Tablespoons canned diced fire roasted chilis2 cups chopped roasted skinless, boneless chicken breasts (use chicken cooked on Garlic Chicken and Potatoes night)1 1/2 cups frozen corn kernels 1/4 teaspoon dried thyme1/2 teaspoon cajun seasoning (like Tony Chachere's)1/8 teaspoon salt1 (14 3/4ounce) can creamstyle corn

Directions:Melt the butter in a large Dutch oven over medium heat. Add onion, and celery; cook for 3 minutes or until tender, stirring frequently. Add flour; cook 1 minute, stirring constantly with a whisk. Stir in milk and remaining ingredients. Bring to a boil, cook until thick, stirring often (about 5 minutes).

Picky Eater/NonDieter Tips: Reserve some chicken before adding to chowder and allow them to eat plain chicken on top of the garlic toast you'll be serving as a side dish.


Autumn Chicken Chowder Comfort Food Lightened UpDouble Duty/Plan Ahead


Cooking Tips: This is an amazingly fast and easy dinner. Just have everything prepped and ready to add to the pot.

Double Duty/Plan Ahead: Use additional chicken cooked on Garlic Roasted Chicken and Potatoes night to make this a minimal prep time meal

Calories: 257 Fat: 8.1 Carbs: 28.6 Fiber: 1.9 Protein: 19.1 Sat. Fat: 4.4 Sugar: 3






10/2/2016 strawberryproteinpancakes

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Servings: 4 (3 pancake)

Ingredients:For the pancakes:3/4 cup all purpose flour1 teaspoon baking powder1/2 teaspoon salt2 beaten eggs1 cup partskim ricotta cheese1/2 cup 2% milk1 tablespoon sugarzest from 1 lemon1 teaspoon lemon juiceFor the syrup:2 cups roughly chopped strawberries2 Tablespoons water2 tablespoons fresh lemon juice1 cup sugar free pancake syrup1 teaspoon grated lemon rindFor serving:1 1/3 cup fresh sliced strawberries

Directions::For the syrup:Put strawberries, water, and lemon juice in a nonaluminum medium saucepan; bring to a boil over mediumhigh heat. Reduce heat to medium low and cook 57 minutes (or until strawberries start giving up some of their liquid). Pour strawberries into blender and add syrup. Blend until smooth. Pour back into saucepan and heat over medium heat for 34 minutes or until mixture thickens slightly. Remove from heat, and let stand 10 minutes. Stir in lemon rind.

For the pancakes:In a large bowl, combine the flour, baking powder, and salt. In another bowl, combine the eggs, ricotta cheese, milk, sugar, lemon zest and lemon juice; stir vigorously until very smooth. Pour the wet ingredients into the dry ingredients and stir just until combined. Do not overmix at this point.

Spray a griddle or nonstick skillet with nonstick cooking spray and heat to medium heat. Pour 1/3 cup of the batter onto the griddle for each pancake and cook until bubbly. Flip and cook until the pancakes are golden. Serve each (3 pancake) serving with 3 Tablespoons syrup, then top with 1/3 cup fresh sliced strawberries.


Strawberry ToppedProtein Pancakes

Breakfast for DinnerKid's Choice


Calories: 244 Fat: 8 Carbs: 30 Fiber: 4 Protein: 13 Sat. Fat: 3 Sugar: 8

Picky Eater Tips: This is a kid favorite. If they aren't "into" the strawberry syrup, serve their strawberries on the side and serve plain pancake syrup.

Cooking Tips: *Once you combine the wet and dry ingredients, be very careful not to overmix. You just want to incorporate the ingredients together. *Be sure to make syrup before you begin pancakes since it needs 10 minutes to cool. Syrup can be made up to 4 days before and refrigerated. *Also have strawberries already sliced so that you can serve pancakes immediately when they come off the griddle. For the same reason, have sides ready.

10/2/2016 tilapiawithgreenbeansandtomatoes

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Servings: 4

Ingredients:4 plum tomatoes, halved lengthwiseCooking spray3/4 teaspoon kosher salt, divided1/2 teaspoon freshly ground black pepper, divided1 tablespoon olive oil2 garlic cloves, thinly sliced12 ounces fresh green beans, ends trimmed1/4 cup light mayonnaise2 teaspoons fresh lemon juice1/4 teaspoon dried oregano1/4 teaspoon dried basil1/8 teaspoon Tony Chachere's Cajun Seasoning1 teaspoon Dijon mustard4 (6ounce) tilapia fillets1/3 cup plain or italian dry breadcrumbs8 lemon wedges

Directions:Preheat oven to 500°. Place tomatoes, cut sides up, on a foillined baking sheet coated with cooking spray. Coat tomatoes with cooking spray; sprinkle evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Bake at 500° for 5 minutes.

Reduce oven temperature to 450° (do not remove pan from oven). Combine 1/4 teaspoon salt, oil, garlic, and green beans on a large piece of foil; toss to coat. Fold foil over, and seal tightly to form a packet. Place packet on baking sheet with tomatoes; bake at 450° for 20 minutes.

Combine mayonnaise, cajun seasoning, juice, oregano, basil and Dijon in a bowl, stirring with a whisk. Sprinkle fillets evenly with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Spread mayonnaise mixture evenly over 1 side of fillets. Top evenly with breadcrumbs (holding up high while sprinkling), and coat well with cooking spray.

Remove pan from oven. Move tomatoes and packet to 1 side of pan. Arrange fillets on other side of pan. Bake at 450° for 6 minutes. Turn broiler to high (do not remove pan from oven). Broil 3 minutes or until bread crumbs are golden and fish flakes easily when tested with a fork. Serve with green beans, tomatoes, and lemon.


One Pan TilapiaGreen Beans and Tomatoes

One Pan MealEasy Gourment


Calories: 297 Fat: 10 Carbs: 14 Fiber: 4 Protein: 37 Sat. Fat: 1.7 Sugar: 4

Cooking Tips: Have beans trimmed and in foil package before putting in tomatoes. Don't overcook the fish. If fish doesn't flake easily after broiling, just return oven to "bake" at 450 and cook for 2 more minutes.

Picky Eater Tips: This is very kid friendly fish. If they aren't into spices, Sprinkle just plain bread crumbs on their portion of fish.

10/2/2016 soybrownsugarporkchop

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Points+ Value: 6 SMPoints: 7

Servings: 4 servings (1 pork chop and 3 Tablespoons sauce)

Ingredients:2 teaspoons dark sesame oil4 (4ounce) boneless centercut loin pork chops (about 1/2 inch thick)1 teaspoon minced garlic1 teaspoon finely minced peeled fresh ginger (peel with side of spoon)3 heaping Tablespoons brown sugar (Points+) or 1 1/2 Tablespoons Brown Sugar Splenda (SMPoints)1/8 teaspoon cajun seasoning (like Tony Chachere's)1/4 cup white vinegar3 Tablespoons reducedsodium soy sauce1/4 cup low sugar apricot preserves1/2 teaspoon cornstarch dissolved in 1 tablespoon cold water

Directions:Heat sesame oil in a large skillet over mediumhigh heat. Sprinkle pork chops with salt and pepper. Add pork to pan; cook 2 minutes on each side or until browned. Remove chops to plate. Add garlic and ginger to pot; sauté 30 seconds. Add brown sugar, cajun seasoning, preserves, vinegar, and soy sauce. Whisk to blend well. Return pork chops to pan, bring to a boil, and cook over medium heat for 5 minutes or until pork is just cooked through. Again, remove pork from pan, return heat to high, add cornstarch mixture and simmer until sauce thickens. Spoon sauce over pork.

Cooking Tips: If you have sesame oil stored in the pantry, give it a "whiff" test before using. It goes rancid in the pantry quickly. Store dark sesame oil in the refrigerator. It will keep up to 6 months this way. If you can only find thinner chops, cook for 3 minutes instead of 5 before removing from sauce. Likewise, thicker chops should be cooked maybe 78 minutes instead of 5.

Picky Eater Tips: This is surprisingly a fantastic introduction to more adventurous foods for the picky eater. If you think they will hate the sauce, just rinse the sauce off their chop.


Asian Pork Chops withSoy Brown Sugar Sauce

6 Ingredients or Less20 Minutes or Less

*NOTE: Weight Watchers is a registered trademark of Weight Watchers International, Inc. PointsPlus are trademarks of Weight Watchers International, Inc. Authentic information about the program is only available at your local Weight Watchers meeting. This site is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this site for accuracy or suitability for WW members.


10/2/2016 blackbeanburgerwithroastedcornsalsa

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Servings: 4

Ingredients:4 Morningstar Farms Spicy Black Bean Burgers1/2 teaspoon olive oil3/4 cup frozen whole kernel corn1 tablespoon chopped red onion1 teaspoon ketchup1/2 teaspoon apricot preserves1/2 teaspoon white or cider vinegar4 lite hamburger buns split and toasted8 thin slices tomato

Directions:In small nonstick skillet heat oil. Add corn. Cook and stir over medium heat about 2 minutes or until corn begins to brown. Remove from heat. Stir in onion, ketchup, preserves and vinegar.

Preheat oven to 350°F. Place frozen burgers on a baking sheet and bake for 1214 minutes turning halfway through cook time. Or grill by preheating grill to medium heat and grilling for 56 minutes per side.

Top bun bottom with burger, tomato slices, 1/3 cup corn salsa mixture and bun top.

Picky Eater/NonDieter Tips: Even though these burgers are mildly "spicy", they can be cooled considerably by adding a healthy amount of cheddar or american cheese and some ranch dressing. And maybe skip the salsa. You can add cheddar cheese or monterey jack cheese to the burgers of the nondieters. Just don't tell anyone this is a veggie burger!


Black Bean Burger w/ Corn Salsa 20 Minutes or Less5 Ingredients or Less


Cooking Tips: * You can substitute 2 teaspoons barbeque sauce for the ketchup and preserves. * I recommend making this corn salsa just before cooking the burgers. The corn remains crisp.

Calories: 245 Fat: 7.9 Carbs: 32 Fiber: 6 Protein: 16 Sat. Fat: 1.5 Sugar: 6

10/2/2016 PortabelloFajitas

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Servings: 2 (2 tacos)

Ingredients:1 tsp. olive oil2 large portabella mushroom caps, sliced(wiped clean with a slightly damp paper towel) sliced3/4 cup sliced bell pepper3/4 cup sliced onion1/4 tsp. garlic powder1/4 tsp. salt1/8 tsp. chili powder, or more to taste1/8 tsp. ground cuminDash black pepper1/2 cup chopped tomatoes2 oz. (about 1/4 cup) roughly mashed avocado2 tbsp. chopped fresh cilantro or parsley1/2 tbsp. lime juiceSix 6inch corn tortillas

Directions:Drizzle a large skillet with oil and bring to mediumhigh heat. Add mushrooms, bell pepper, and onion, and sprinkle with garlic powder, 1/8 tsp. salt, chili powder, cumin, and black pepper. Cook and stir until veggies are tender, about 6 minutes.

In a small bowl, mix tomatoes, avocado, cilantro, lime juice, and remaining 1/8 tsp. salt.

Microwave tortillas on a microwavesafe plate for 15 seconds, or until warm.

Top each tortilla with about 1/2 cup fajita veggies and a spoonful of the tomatoavocado mixture. Fold and chew!


Portabella Fajitas Meat Free but Delicious


Calories: 232 Fat: 5 Carbs: 27 Fiber: 5.5 Protein: 4.3

Cooking Tips: Do not clean the mushrooms under water. They will absorb the liquid like a sponge. Simply dampen a paper towel, squeeze to get out excess water and lightly wipe down portabella.

10/2/2016 SlowCookerChickenPotPiePriority

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Note: Photo was taken using diced carrots instead of mixed vegetables. Recipe was changed to mixed vegetables for convenience. We found the stew to be just as tasty with the mixed vegetables.

*Points+ Value: 6 SMPoints Value: 4

Servings: 4 (1.5 cups)

Ingredients:First Bag:1 pound chicken thighs, boneless and skinless1 small yellow onion, diced3 stalks celery, sliced3 cloves garlic, minced1 1/2 teaspoons kosher salt1 teaspoon ground black pepper3 1/2 cups 98% fat free chicken broth1/2 teaspoon Tony Chachere's Cajun seasoning1 bay leafSecond Bag:10 ounce bag frozen mixed vegetables1 teaspoon dried thyme1 1/2 teaspoons dried oregano1 teaspoon Mrs. Dash Original or Garlic and HerbLast 30 minutes:Above listed second bag1/2 cup fat free half and half1 Tablespoon corn starch plus 3 Tablespoons water (make slurry see below)

Directions:To freeze: Label (2) gallon ziplock bag with recipe name, date and instructions. To first bag, add chicken thighs through bay leaf.To second bag add mixed vegetables. Make a "well" in center of vegetables in bag, then add thyme, oregano and Mrs. Dash into the well (this is so the herbs don't stick to the side of the bag when you empty into slow cooker). Squeeze out air in both bags and freeze flat. Label a grocerystore bag with the recipe name and put two bags together for easy access.When ready to cook: Try to remember to put the bag with the chicken in the refrigerator the day before to thaw. If you forget, runONLY the sealed chicken bag package (NOT the mixed vegetables leave in freezer while cooking chicken) under room temperature water for 5minutes (ok if still partially frozen). Add ingredients from chicken bag to slow cooker. Cook on low for 56 hours (choose longer cook time if chicken isn't completely thawed).

Remove bay leaf and chicken. Shred chicken. Whisk corn starch into 3 Tablespoons cold water until totally smooth, then add to slow cooker along with mixed vegetable bag and half and half. Stir to combine, then return chicken to slow cooker. Increase slow cooker temperature tohigh and cook for an additional 2030 minutes until frozen vegetables are tender.


Slow Cooker Chicken Pot Pie Soup Freezer to Slow CookerComfort Food Lightened Up


Calories: 241 Fat: 3.5 Carbs: 29 Fiber: 3.4 Protein: 27 Sat. Fat: 1.1 Sugar: 3

Cooking Tips: It is extremely important that you use cold water for the corn starch. Trying to dissolve in hot liquid will cause clumps.Also, be sure to use longer cooking time if chicken bag is not totally defrosted.

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Week 8/12 - 8/19 · Black Bean Burger with Roasted Salsa 7 Points+ Breakfast for Dinner Protein Pancakes 6 Points+ Sloppy Joes 7 Points+ ... Empty 1 (12 oz) bag frozen whole green