Friday, June 26, 2009

MJ and the Neverland Ranch [dressing]

In memory of the King of Pop[sicles], I wanted to share with you just a few of my favorite Kid Friendly Weight Watchers recipes. I think Michael and "friends" would have enjoyed them.

Cheesy Sloppy Joes

Prep time: 5 min
Cook time: 15 min
Serves: 6

Ingredients
  • 1/2 lb Lean ground beef (7& fat or less) [I actually always use Lean Ground Turkey]
  • 10oz package frozen mixed vegetables (peas, corn and carrots)
  • 6oz can tomato paste
  • 1 packet (1.3-1.5oz) sloppy joe seasoning
  • 3 whole wheat hamburger buns, split
  • 6 slices fat free cheddar cheese

Instructions

Heat a large nonstick skillet over medium-high heat. Add the beef [or turkey] and cook until browned (4-5 min), stirring with a spoon to break it up. Discard any drippings.

Stir in the mixed vegetables, 1 1/3 cups water, tomato paste, and seasoning mix packet; bring to a boil. Reduce the heat and simmer, stirring, until thickened. (about 10 min)

Meanwhile, preheat the broiler. Place the buns cut side up on the broiler rack and broil 3" from heat until toasted (1-2 min). Top each bun half with 1 slice of the cheese and broil until melted, about 1 more min. Spoon 1/2 cup of the beef [or turkey] mixture on top of each bun half.

Mmmmmm.

1 serving = 1 sloppy joe = 4 points

Risotto Primavera

Prep time: 10 min

Cook time: 20 min

Serves: 4

Ingredients

  • 2 tsp Olive Oil
  • 1 zucchini, diced
  • 1 red bell pepper, diced
  • 1 box (5.8oz) Arborio rice mix with Parmesan Cheese
  • 1 can (14.5 oz) reduced-sodium vegetable broth
  • 1.5 cups frozen edamame (shelled, thawed)
  • 1/4 cup chopped fresh basil

Instructions

Heat the oil in a medium nonstick saucepan over medium-high heat. Add the zucchini and pepper; cook until veggies are tender (about 2 min) Add the rice mix and cook, stirring constantly, until the rice appears translucent (about 2-4 min).

Stir in the broth and bring to a boil. Reduce the heat and simmer, covered, until rice is tender (15 min) Stir in the edamame and cook, covered, until heated through (1-2 min). Stir in the basil and serve.

1 Serving = 1 cup = 3 points.





"Fried" Chicken Strips

Prep Time: 5 min
Cook Time: 20 min
Serves: 4

Ingredients
  • 1.5 lb skinless boneless chicken breasts cut into 16 strips
  • 1 cup Fiber One bran cereal (original flavor)
  • 1/2 cup fat-free liquid egg substitute
  • 1/2 tsp garlic salt
  • Pepper to taste

Instructions

Preheat oven to 375 degrees.

Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Add garlic salt and black pepper to the crumbs. Place crumbs on a plate, the egg substitute in a small dish.

Coat raw chicken - first with the egg substitute then roll in the crumbs. Place strips on a baking sheet sprayed with nonstick spray. Add a light mist of nonstick spray on top of the strips and place in the oven.

Cook 10 minutes and then turn strips over. Spritz with another light mist of nonstick spray and cook for an additional 7-10 minutes.

1 serving = 4 strips = 2 points

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