Chicken fingers with ranch dip and seasoned fries:
Servings: 4
Ingredients:
- 3 Spray(s) cooking spray
- 1 Pound(s) uncooked boneless, skinless chicken breast, cut into strips
- 1 Tbsp. Dijon mustard
- 2 1/2 Packet(s) uncooked instant oatmeal
- 1 oz. Each (about 1 cup total)
- 2 tsp. Garlic herb seasoning, preferably salt-free
- 1/2 tsp. Table salt 1/4 tsp black pepper
- 2 Large Potato(es), Russet, peeled and cut into 1/2-inch-thick fries
- 1 Tbsp. Creole seasoning 1/2 cup(s) fat-free ranch salad dressing
- Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
- Coat chicken strips with mustard. Combine oats, garlic herb seasoning, salt and pepper in a shallow dish. Dip chicken strips in oat mixture and turn to coat; place chicken strips on prepared pan.
- Arrange potatoes around chicken on pan; lightly coat both with cooking spray. Sprinkle potatoes with Creole seasoning.
- Bake, flipping once, until chicken is cooked through and both chicken and potatoes are tender and golden brown, about 30 minutes. Serve chicken and potatoes with dressing on the side. Yields about 3 ounces of chicken, 1/2 a potato and 2 tablespoons of dressing per serving.
Servings: 2
Ingredients:
- 2 Large eggs
- 1 teaspoon sunflower oil
- 2 (1-oz) slices Canadian bacon
- 1 whole-wheat English muffin, split and toasted
- 2 (3/4oz)slices fat-free cheddar cheese
- Snipped fresh chives
- Fill a medium skillet with 1 ½ inches of water and bring to a boil. Reduce the heat so the water is barely simmering.
- Break each egg into a separate small cup. Slip the eggs, one at a time, into the water. Cook until the yolks just begin to set, about 2 minutes. With a slotted spoon, transfer the eggs to paper towels to drain.
- Wipe out the skillet. Heat the oil in the skillet over medium-high heat. Add the Canadian bacon and cook until heated through, about 1 ½ minutes on each side.
- Place a muffin half on each of 2 plates and top each with a slice of cheddar. Top with a 1 slice of bacon and 1 egg. Sprinkle with chives.
** Filling extra: Top each muffin half with a slice or two of tomato before adding the cheddar, bacon and egg.
Beef and bean soft tacos:
Servings: 6
Ingredients:
- 1 .5 Cups reduced-sodium beef broth
- 1 Teaspoon chilli powder
- 1 (1-pound) Flank steak, trimmed
- ¾ Cup chunky tomato salsa + additional for serving(optional)
- ½ Cup rinsed and drained canned black beans
- ¼ Cup fresh cilantro leaves
- 2 Tablespoons canned chopped mild green chillies, drained
- 12 (7-inch) flour tortillas, warmed
- ¼ Cup fat-free sour cream
- Whisk together the broth and chili powder in a 5 or 6 quart slow cooker. Add the steak. Cover and cook until the steak is fork-tender, 4-5hrs on high or 8-10hrs on low.
- Transfer the steak to a cutting board; discard all but ¼ cup of the cooking liquid; wipe out the slow cooker. With two forks, finely shred the beef. Return the beef to the slow cooker and stir in the reserved cooking liquid, ¾ cup of the salsa, the beans, cilantro and chilies. Cook on high until heated through, about 5 minutes.
- Top each tortilla evenly with the beef, salsa mixture and sour cream. Fold the tortillas in half and serve with the additional salsa on the side, if using.
** Filling extra: Line each taco with some baby spinach or finely shredded green cabbage.
Filling Foods: Filling Foods are foods that have been scientifically proven to help keep one feeling satisfied longer and are a central component of the Momentum program.
They are low in calories, but contain more water, air or fiber per serving, relative to the food's weight. So they're low in energy density. Many are also high in protein.
Consumers are encouraged to choose Filling Foods as part of their daily POINTS Target to keep hunger at bay.
Examples include:
About Weight Watchers Online:
Weight Watchers offers an effective online-only option with Weight Watchers Online at http://www.weightwatchers.com. Online subscribers can follow the Momentum program completely online; they will learn to track what they eat and drink, following the POINTS® Weight-Loss System, and learn how to choose Filling Foods -- smarter food options to help them feel satisfied longer. Weight Watchers Online subscribers have access to interactive weight-loss tools and expert tips as well as meal ideas, recipes and other helpful strategies that are the cornerstone of the Momentum program. So people looking to achieve a healthy lifestyle can do it with Momentum - whether it's online or in the meeting room.
About the book:
Weight Watchers Momentum Cookbook
>> www.weightwatchers.com
>> Buy the book on Amazon
About Martha Muraro, Weight Watchers Ambassador:
Martha Muraro says she was just 8 years old when she realized that being overweight was creating a major roadblock in her life. She didn't speak in class. She didn't participate in sports. She didn't socialize with friends. Martha's life changed when she met and married a wonderful man. For the next seven years they would move seven times for job transfers; have two children; and Martha would gain 50 pounds. She finally decided she was ready to develop a healthy lifestyle and joined Weight Watchers. She was hooked! Today, Martha credits her complete transformation to weight loss. She lost 72 pounds and gained confidence, passion and soon several new life challenges. She conquered her fear of public speaking and is now a Weight Watches Leader, Mentor, Ambassador and area Recruiter. Martha is also a corporate trainer and is currently developing a national speaking platform on imagining the possibilities and changing your life. This year, Martha is proud to celebrate her 10th anniversary of joining Weight Watchers. She's lost 71 pounds.
