This recipe is found in the Weight Watchers "Fast Start" Booklet.
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Serves 1
Weight Watchers Points per serve: 5
Ingredient
- 1/4can of condensed tomato soup
- 1/4 cup skim milk
- 1/4cup canned chickpeas, rinsed and drained
- 1tbs reduced fat grated cheese
- 2 green shallots, sliced
- 1 medium multigrain bread roll
- vegetable sticks
Method
Combine the condensed soup with the skim milk and chickpeas. Heat in a small saucepan. Stir in the cheese and sprinkle with shallots. Serve with the roll and vegetable sticks.
More options
Use canned red kidney beans or lentils instead of the chickpeas.
Monday, July 6, 2009
Breakfast - Apple and Sultana muesli
This recipe is found in the Weight Watchers "Fast Start" Booklet.
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Serves 1
Weight Watchers Points per serve: 4
Ingredient
- ¼ cup rolled oats
- ½ cup skim milk
- 100g diet vanilla yoghurt
- ½ medium apple
- 1 tbs sultanas
Method
Combine oats, skim milk and yoghurt in a bowl. If you have time, leave for a few minutes for the oats to soften further. Coarsely grate the apple and stir into the oats mixture along with the sultanas.
Other suggestions
- Swap the apple for ½ chopped pear or peach
- Sprinkle with 9g chopped almonds, hazelnuts or walnuts for an additional points value of 1.
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Serves 1
Weight Watchers Points per serve: 4
Ingredient
- ¼ cup rolled oats
- ½ cup skim milk
- 100g diet vanilla yoghurt
- ½ medium apple
- 1 tbs sultanas
Method
Combine oats, skim milk and yoghurt in a bowl. If you have time, leave for a few minutes for the oats to soften further. Coarsely grate the apple and stir into the oats mixture along with the sultanas.
Other suggestions
- Swap the apple for ½ chopped pear or peach
- Sprinkle with 9g chopped almonds, hazelnuts or walnuts for an additional points value of 1.
Soup - Tomato and Capsicum
This recipe is found in the Weight Watchers "Food Plan" Booklet.
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Serves 4
Weight Watchers Points per serve: 0
Ingredient
- 1 onion, finely chopped
- 1 red capsicum, finely diced
- 2 garlic cloves, crushed
- 2 tins of canned tomatoes
- 2 cups of vegetable stock
- 1/4tsp of chilli flakes (optional)
- Salt and pepper
Method
Heat a medium saucepan and lightly spray with oil. Add 1 finely chopped onion and 1 finely diced red capsicum and cook over a medium heat until soft. Add 2 cloves of crushed garlic, 2 tins of canned tomatoes, 2 cups of vegetable stock and 1/4tsp of chilli flakes (optional). Bring to the boil, reduce the heat and simmer for 15 minutes. Season with salt and freshly ground black pepper. If you would like the soup to be smooth then you can blend with a stick blender.
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Serves 4
Weight Watchers Points per serve: 0
Ingredient
- 1 onion, finely chopped
- 1 red capsicum, finely diced
- 2 garlic cloves, crushed
- 2 tins of canned tomatoes
- 2 cups of vegetable stock
- 1/4tsp of chilli flakes (optional)
- Salt and pepper
Method
Heat a medium saucepan and lightly spray with oil. Add 1 finely chopped onion and 1 finely diced red capsicum and cook over a medium heat until soft. Add 2 cloves of crushed garlic, 2 tins of canned tomatoes, 2 cups of vegetable stock and 1/4tsp of chilli flakes (optional). Bring to the boil, reduce the heat and simmer for 15 minutes. Season with salt and freshly ground black pepper. If you would like the soup to be smooth then you can blend with a stick blender.
Soup - French Onion
This recipe is found in the Weight Watchers "Food Plan" Booklet.
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Serves 4
Weight Watchers Points per serve: 0
Ingredients
- 2 onions, thinly sliced
- 2 cloves of garlic, crushed
- 4 cups of vegetable or chicken stock
- 2tsp soy sauce
- 2tsp Worchestershire sauce
- salt and pepper for seasoning
Method
Heat a medium saucepan and spray with oil. Add 2 thinly sliced onions and cook over a very low heat, covered, for 10-15 minutes until very soft and golden. Add 2 cloves of crushed garlic, 4 cups of vegetable or chicken stock, 2 tsp of soy sauce and 2 tsp of Worchestershire sauce. Bring to the boil, reduce the heat and simmer covered for 15 minutes. Season with salt and freshly ground black pepper.
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Serves 4
Weight Watchers Points per serve: 0
Ingredients
- 2 onions, thinly sliced
- 2 cloves of garlic, crushed
- 4 cups of vegetable or chicken stock
- 2tsp soy sauce
- 2tsp Worchestershire sauce
- salt and pepper for seasoning
Method
Heat a medium saucepan and spray with oil. Add 2 thinly sliced onions and cook over a very low heat, covered, for 10-15 minutes until very soft and golden. Add 2 cloves of crushed garlic, 4 cups of vegetable or chicken stock, 2 tsp of soy sauce and 2 tsp of Worchestershire sauce. Bring to the boil, reduce the heat and simmer covered for 15 minutes. Season with salt and freshly ground black pepper.
Soup - Cauliflower and Potato
This recipe is found in the Weight Watchers "Food Plan" Booklet.
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Serves 4
Weight Watchers Points per serve: 3.5
Ingredients
- 1tsp olive oil
- 1 onion, chopped
- 2tsp ground cumin
- 600g cauliflower florets
- 300g raw potato, cubed
- 4 cups vegetable or chicken stock
- salt and pepper for seasoning
Method
Add 1 tsp of olive oil to pan. Add 1 chopped onion and cook until soft. Add 2 tsp of ground cumin, 600g of cauliflower florets, 300g of cubed uncooked potato and 4 cups of vegetable or chicken stock. Bring to the boil, reduce the heat and cover. Simmer for 20 minutes. Blend with a stick blender or in food processor until smooth and season to taste with salt and black pepper.
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Serves 4
Weight Watchers Points per serve: 3.5
Ingredients
- 1tsp olive oil
- 1 onion, chopped
- 2tsp ground cumin
- 600g cauliflower florets
- 300g raw potato, cubed
- 4 cups vegetable or chicken stock
- salt and pepper for seasoning
Method
Add 1 tsp of olive oil to pan. Add 1 chopped onion and cook until soft. Add 2 tsp of ground cumin, 600g of cauliflower florets, 300g of cubed uncooked potato and 4 cups of vegetable or chicken stock. Bring to the boil, reduce the heat and cover. Simmer for 20 minutes. Blend with a stick blender or in food processor until smooth and season to taste with salt and black pepper.
Soup - Chicken Noodle
This recipe is found in the Weight Watchers "Food Plan" Booklet.
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Serves 4
Weight Watchers Points per serve: 2
Ingredients
- 1.2L Chicken Stock
- 225g raw skinless chicken breast (finely sliced)
- 100g dried egg noodles
- 4 green shallots, chopped
- 1 medium red capsicum, chopped
- 2tbs soy sauce
- 1tbs fresh corriander
Method
Bring 1.25L of chicken stock to a steady simmer. Add 225g raw skinless chicken bread, sliced finely, and cook for 5 minutes. Ass 100g dried egg noodles, 4 chopped green shallots and a medium red capsicum, chopped, and simmer for a further 5 minutes. Stir in 2tbs of soy sauce and 1tbs fresh corriander before serving.
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Serves 4
Weight Watchers Points per serve: 2
Ingredients
- 1.2L Chicken Stock
- 225g raw skinless chicken breast (finely sliced)
- 100g dried egg noodles
- 4 green shallots, chopped
- 1 medium red capsicum, chopped
- 2tbs soy sauce
- 1tbs fresh corriander
Method
Bring 1.25L of chicken stock to a steady simmer. Add 225g raw skinless chicken bread, sliced finely, and cook for 5 minutes. Ass 100g dried egg noodles, 4 chopped green shallots and a medium red capsicum, chopped, and simmer for a further 5 minutes. Stir in 2tbs of soy sauce and 1tbs fresh corriander before serving.
Rachie's Recipes
All recipes in this blog are either from Weight Watchers or Recipe Boooks or something I've made up :)
If you have feedback comment on the post or if you would like recipes for a certain dish I can have a look around for you just comment on this post :)
Happy Cooking!!
If you have feedback comment on the post or if you would like recipes for a certain dish I can have a look around for you just comment on this post :)
Happy Cooking!!
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