5-ingredient meal: Low-cal snacks for the kids

Spinach Snack Bites
Serves 24
Prep time: 10 minutes
Bake time: 45 minutes


  • 2 (10-ounce) packages frozen spinach, thawed and squeezed dry
  • 8 ounces feta cheese, crumbled
  • 1 cup shredded reduced-fat sharp cheddar cheese
  • 4 large eggs
  • 2 large egg whites
  1. Preheat the oven to 350°F. Spray a 9 × 13-inch baking dish with nonstick spray.

  2. Stir the spinach, feta, cheddar, eggs, and egg whites together in a large bowl. Pour into the baking dish. Bake until the mixture is set and the top is golden brown, about 45 minutes. Cool slightly, then cut into 24 squares. Serve warm or cold.
Per serving (1 square): 59 Cal, 4 g Fat, 2 g Sat Fat, 0 g Trans Fat, 47 mg Chol, 178 mg Sod, 2 g Carb, 1 g Fib, 5 g Prot, 110 mg Calc.

Kids Can ....
Crumble the feta with their hands or a fork. Older kids might try separating the egg whites from the yolks-just do each one over a fresh bowl, and expect a few do-overs!


Honey Mustard Turkey Strips
Serves 4
Prep time: 10 minutes
Bake time: 20 minutes

  • 1 pound boneless skinless turkey breast, cut into strips
  • 1/4 cup Dijon or yellow mustard
  • 2 tablespoons honey
  • 1 1/2 teaspoons reduced-sodium soy sauce
  • 3/4 cup plain dried bread crumbs
  1. Preheat the oven to 400ºF. Spray a baking sheet with nonstick spray.

  2. Whisk the mustard, honey, and soy sauce together in a small bowl. Place the bread crumbs on a plate. Dip the turkey strips into the honey-mustard mixture, then into the bread crumbs.

  3. Place on the baking sheet. Spray the turkey strips lightly with nonstick spray and bake, turning once, until cooked through, about 20 minutes.
Per serving (about 4 pieces): 169 Cal, 2 g Fat, 0 g Sat Fat, 0 g Trans Fat, 50 mg Chol, 451 mg Sod, 17 g Carb, 1 g Fib, 20 g Prot, 52 mg Calc.

Try It.....
Most commercially prepared chicken nuggets are full of added fat, whether you get them at the drive-through or from the freezer section of your supermarket.

This recipe makes nuggets with almost no added fat and uses turkey breast, which is generally moister and more flavorful than chicken breast.


Oven Baked Potato Fries
Serves 4
Prep time: 10 minutes
Bake time: minutes

  • 2 large sweet potatoes, scrubbed and skins left on
  • 1 1/2 teaspoons extra-virgin olive oil
  • 1/2 teaspoon coarse sea salt or kosher salt
  • 1/4 teaspoon ground allspice
  1. Preheat the oven to 400ºF. Spray a nonstick baking pan with nonstick spray.
  2. Quarter the potatoes lengthwise. Cut each quarter into 4 wedges; you should have 32 wedges in all. Toss the potatoes with the oil, salt, and allspice in a large bowl. Arrange in a single layer on the pan and bake until the potatoes are cooked through and crisp, about 35 minutes, turning them once halfway through baking.
Per serving (8 fries): 108 Cal, 2 g Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 297 mg Sod, 22 g Carb, 3 g Fib, 2 g Prot, 26 mg Calc.


Breakfast Berry Sundaes
Serves 2
Prep time: 5 minutes

  • 8 strawberries, hulled and sliced
  • 1 cup vanilla low-fat yogurt
  • 2 tablespoons granola
  • 1 banana, peeled and sliced
  • 1/2 cup blueberries
  1. Using two parfait or other glasses, put half the strawberries into each glass and top each with 1/4 cup of the yogurt.

  2. Layer in the granola, the remaining yogurt, the banana slices, and finally the blueberries.
Per serving (1 glass): 213 Cal, 3 g Fat, 1 g Sat Fat, 0 g Trans Fat, 6 mg Chol, 91 mg Sod, 42 g Carb, 4 g Fib, 8 g Prot, 226 mg Calc.

Smart Move....
What's so important about colorful food? Lots! The different colors of fruits and vegetables represent different combinations of nutrients, so using the rainbow not only makes your dishes look appealing, like this beautiful sundae, but also supports a balanced diet.


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.

>> Buy this book on Amazon: Weight Watchers Eat! Move! Play!: A Parent's Guide for Raising Healthy, Happy Kids (Weight Watchers (Wiley Publishing))

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