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Weight Watchers Cook it Fast: 250 Recipes in 15, 20, 30 Minutes
     

Weight Watchers Cook it Fast: 250 Recipes in 15, 20, 30 Minutes

by Weight Watchers
 

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Really hungry? In a rush? Weight Watchers Cook It Fast has 250 delicious, healthful, quick and easy recipes that will help you put food on the table in thirty minutes or less. Weight Watchers Cook It Fast has you covered for every meal of the day--and desserts too! You'll find ideas for

* Breakfasts that will get you going
* Lunches that can

Overview

Really hungry? In a rush? Weight Watchers Cook It Fast has 250 delicious, healthful, quick and easy recipes that will help you put food on the table in thirty minutes or less. Weight Watchers Cook It Fast has you covered for every meal of the day--and desserts too! You'll find ideas for

* Breakfasts that will get you going
* Lunches that can be enjoyed at home or brown-bagged
* Robust dinners for the times you're really, really hungry
* Slow cooker meals with no fuss
* Snacks and desserts to satisfy your cravings in no time

Weight Watchers Cook It Fast relies on fresh fruits and vegetables, lean meats and seafood, and whole grains to create tasty, satisfying dishes to fit your busy lifestyle.

Product Details

ISBN-13:
9781466854819
Publisher:
St. Martin's Press
Publication date:
08/05/2014
Sold by:
Macmillan
Format:
NOOK Book
Pages:
384
Sales rank:
388,761
File size:
33 MB
Note:
This product may take a few minutes to download.

Read an Excerpt

Weight Watchers Cook it Fast

250 Recipes in 15, 20, 30 Minutes


By Weight Watchers

St. Martin's Press

Copyright © 2014 Weight Watchers International, Inc.
All rights reserved.
ISBN: 978-1-4668-5481-9



CHAPTER 1

15 Minute meals


15 Minute Breakfasts

Spinach-Feta Scramble
Asparagus and Chive Omelette
Provençal Omelette
Veggie Breakfast Burrito
Southwestern-Style Huevos Rancheros
Bacon, Cheddar, and Egg-Topped English Muffins
Waffles with Blueberries and Maple Cream
Cinnamon French Toast
Breakfast Berry Parfaits
Morning Chai
Peanut Butter Blast
Soy-Blueberry Breakfast Shake


15 Minute Lunches

Ham and Swiss Panini
Chicken and Roasted Pepper Sandwiches
Grilled Chicken and Jack Cheese Sandwiches
Turkey Wraps with Lemon-Yogurt Sauce
Asian-Style Duck Roll-Ups
Salmon Salad Sandwich
Quick Turkey Tostadas
Cilantro-Lime Shrimp Salad Pitas
California Health Sandwiches
Best BLTs
Avocado, Spinach, and Feta Wrap
Ham and Navy Bean Confetti Soup
Winter Squash Soup with Lime Cream
Southern Vegetable Gumbo
Roast Beef Salad with Creamy Horseradish Dressing
Mexicali Chicken Salad
Greek-Style Chicken Salad
Tropical Turkey Salad
Fruity Chicken Salad
Chicken Salad with Fennel, Arugula, and Blue Cheese
Chinese Chicken Slaw
Key West-Style Shrimp Salad


15 Minute Dinners

Maple and Chili-Broiled T-Bone Steaks
Filets Mignons with Cauliflower Puree
Herb-Crusted Filets Mignons
Caesar-Style Steak Salad
Grilled Citrus Pork with Cucumber-Orange Salad
Lamb and Onion Kebabs with Mint
Superfast Barbecued Chicken
Easy Chicken Cutlets Parmesan
Turkey Cutlets with Mushroom-Wine Sauce
Grilled Chicken Salad with Raspberries and Goat Cheese
African-Spiced Turkey and Squash Stew
Grilled Ginger Chicken with Peach Salsa
Grilled Salmon with Quick Tomato Tapenade
Salmon au Poivre with Watercress
Tuna Steaks with Avocado-Orange Relish
Halibut with Salsa Verde
Roast Halibut with Chunky Roasted Pepper Sauce
Thai Shrimp and Melon Salad
Sesame Scallops
Sesame Noodles with Green Vegetables


15 Minute Snacks and Sweets

Cottage Cheese and Sun-Dried Tomato Dip
Dried Cranberry-Popcorn Mix
Chili-Spiced Popcorn
Open-Faced Roast Beef Sandwich Bites
Turkey and Roasted Pepper Lettuce Wraps
Vanilla Yogurt Sundae
Mixed Melon with Honeyed Ricotta
Honeydew-Strawberry Soup
Pineapple Crush Smoothies
Strawberry Colada Cooler


breakfasts


Spinach-Feta Scramble


SERVES 1

1 large egg
3 large egg whites
1 cup lightly packed baby spinach
2 tablespoons crumbled reduced-fat feta cheese
¼ teaspoon black pepper
1 teaspoon canola or olive oil

1. Whisk together egg and egg whites in medium bowl. Stir in spinach, feta, and pepper.

2. Heat oil in medium nonstick skillet over medium heat. Pour in egg mixture and cook, stirring, until eggs are set and cheese is slightly melted, about 3 minutes.

PER SERVING (1 plate): 197 Cal, 11 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 218 mg Chol, 432 mg Sod, 4 g Total Carb, 1 g Fib, 20 g Prot, 66 mg Calc.

PointsPlus value: 5.


Asparagus and Chive Omelette


SERVES 1

½ cup fat-free egg substitute
1/8 teaspoon salt
1/8 teaspoon black pepper
1 teaspoon canola oil
2 tablespoons shredded low-fat Swiss cheese
¼ cup frozen chopped asparagus, thawed
¼ cup frozen peas, thawed
¼ cup chopped red bell pepper
2 tablespoons chopped fresh chives or scallions

1. Whisk together egg substitute, salt, and black pepper in medium bowl.

2. Heat oil in medium nonstick skillet over medium heat. Add egg mixture and cook, stirring gently, until underside is set, about 1 minute.

3. Sprinkle Swiss, asparagus, peas, and bell pepper over half of omelette. Fold unfilled half of omelette over to enclose filling. Cook until cheese is melted, about 2 minutes.

4. Slide omelette onto plate and sprinkle with chives.

PER SERVING (1 omelette): 181 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 5 mg Chol, 615 mg Sod, 13 g Total Carb, 4 g Fib, 20 g Prot, 206 mg Calc.

PointsPlus value: 4.


Provençal Omelette


SERVES 2

2 large eggs
2 large egg whites
1 tablespoon fat-free half-and-half
¼ teaspoon salt
½ teaspoon herbes de Provence
1 teaspoon olive oil
½ cup grape tomatoes, halved
¼ cup shredded fat-free Cheddar cheese
Chopped fresh parsley
2 slices reduced-calorie whole wheat bread, toasted

1. Whisk together eggs, egg whites, half-and-half, salt, and herbes de Provence in medium bowl.

2. Heat oil in medium nonstick skillet over medium heat. Add egg mixture and cook, stirring gently with heatproof rubber spatula, until underside is set, about 2 minutes.

3. Sprinkle tomatoes and Cheddar evenly over half of omelette. Fold unfilled half of omelette over filling and continue to cook until eggs are set, about 1 minute longer.

4. Slide omelette onto plate and cut in half; sprinkle with parsley. Serve with toast.

PER SERVING (½ omelette and 1 slice toast): 213 Cal, 9 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 215 mg Chol, 745 mg Sod, 18 g Total Carb, 4 g Fib, 17 g Prot, 188 mg Calc.

PointsPlus value: 6.


Cook's Note

To dress up the plates and make a delicious partner for the omelette, serve fresh berries in small clear dishes alongside.


Veggie Breakfast Burrito


SERVES 1

½ cup fat-free egg substitute
1/8 teaspoon salt
1/8 teaspoon black pepper
1 teaspoon canola oil
1 (7-inch) whole wheat tortilla, warmed
3 tablespoons shredded fat-free Cheddar cheese
½ small tomato, chopped
¼ cup diced green bell pepper
2 scallions, thinly sliced

1. Whisk together egg substitute, salt, and black pepper in small bowl.

2. Heat oil in medium nonstick skillet over medium heat. Add eggs to skillet and cook, stirring, until just set, about 2 minutes.

3. Place tortilla on plate and top with egg mixture. Top with Cheddar, tomato, bell pepper, and scallions. Roll up tortilla to enclose filling.

PER SERVING (1 burrito): 233 Cal, 5 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 4 mg Chol, 923 mg Sod, 29 g Total Carb, 4 g Fib, 23 g Prot, 263 mg Calc.

PointsPlus value: 6.


Southwestern-Style Huevos Rancheros


SERVES 1

¼ teaspoon canola oil
2 scallions, thinly sliced
1 large egg
3 large egg whites
¼ teaspoon chili powder
¼ cup shredded fat-free Cheddar cheese
1 (6-inch) corn tortilla, warmed
3 tablespoons fat-free salsa

1. Coat small nonstick skillet with oil and set over medium heat. Add scallions and cook, stirring frequently, just until softened, about 2 minutes.

2. Whisk together egg, egg whites, and chili powder in medium bowl. Pour mixture into skillet and add Cheddar. Cook, stirring, until eggs are set and cheese is melted, about 2 minutes.

3. Spoon eggs onto tortilla and top with salsa.

PER SERVING (1 filled tortilla): 272 Cal, 7 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 218 mg Chol, 835 mg Sod, 23 g Total Carb, 2 g Fib, 29 g Prot, 376 mg Calc.

PointsPlus value: 7.


Bacon, Cheddar, and Egg-Topped English Muffins


SERVES 2

2 large eggs
1 teaspoon canola oil
2 (1-ounce) slices Canadian bacon
1 whole wheat English muffin, split and toasted
2 (¾-ounce) slices fat-free Cheddar cheese
Snipped fresh chives
Black pepper

1. Fill medium skillet with 1½ inches of water and bring to boil. Reduce heat so water is barely simmering.

2. Break each egg into small cup. Slip eggs, one at time, into water. Cook until yolks just begin to set, about 2 minutes. Using slotted spoon, transfer eggs to paper towels to drain.

3. Pour out water and wipe out skillet. Add oil to skillet and set over medium-high heat. Add Canadian bacon and cook until heated through, about 1½ minutes on each side.

4. Place muffin half on each of 2 plates and top each with slice of Cheddar. Top each with 1 slice of bacon and 1 egg. Sprinkle with chives and pepper.

PER SERVING (1 topped muffin half): 243 Cal, 10 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 230 mg Chol, 877 mg Sod, 17 g Total Carb, 2 g Fib, 20 g Prot, 265 mg Calc.

PointsPlus value: 6.


Cook's Note

Top each muffin half with a tomato slice or a few slices of roasted red bell pepper (not oil-packed) before adding the Cheddar, bacon, and egg.


Waffles with Blueberries and Maple Cream


SERVES 4

2 cups fat-free ricotta cheese
¼ cup maple syrup
½ teaspoon cinnamon
1/8 teaspoon ground nutmeg
4 frozen (4-inch) low-fat whole wheat waffles, toasted
1 pint blueberries
¼ cup pecans, chopped

1. Stir together ricotta, maple syrup, cinnamon, and nutmeg in small bowl.

2. Place waffles on plates and top evenly with ricotta mixture. Sprinkle evenly with blueberries and pecans.

PER SERVING (1 waffle, ½ cup blueberries, and 1 tablespoon pecans): 322 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 12 mg Chol, 322 mg Sod, 48 g Total Carb, 4 g Fib, 20 g Prot, 278 mg Calc.

PointsPlus value: 8.


Cook's Note

This sweet-spiced ricotta topping is a snap to make and adds a homemade touch to frozen waffles. Substitute any fresh fruit in season for the blueberries and any nuts that you have on hand for the pecans.


Cinnamon French Toast


SERVES 4

2 cups fat-free egg substitute
¼ cup fat-free milk
1 teaspoon cinnamon
½ teaspoon vanilla extract
8 slices whole wheat bread
½ teaspoon canola oil
½ cup reduced-calorie pancake syrup, warmed

1. Whisk together egg substitute, milk, cinnamon, and vanilla in large shallow bowl or pie plate. Dip bread into egg mixture, one slice at a time, until evenly soaked.

2. Coat large nonstick skillet with oil and set over medium heat. Add soaked bread to skillet, in batches, and cook until browned, about 2 minutes on each side.

3. Transfer French toast to plates and serve with warm syrup.

PER SERVING (2 slices toast and 2 tablespoons syrup): 263 Cal, 2 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 575 mg Sod, 42 g Total Carb, 5 g Fib, 20 g Prot, 287 mg Calc.


PointsPlus value: 7.


Breakfast Berry Parfaits


SERVES 2

8 strawberries, hulled and sliced
1 cup vanilla low-fat yogurt
2 tablespoons granola
1 banana, peeled and sliced
½ cup blueberries

Divide strawberries evenly among 2 parfait glasses; top each with ¼ cup of yogurt. Top evenly with granola, then with remaining yogurt, banana slices, and blueberries.

PER SERVING (1 parfait): 213 Cal, 3 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 6 mg Chol, 91 mg Sod, 42 g Total Carb, 4 g Fib, 8 g Prot, 226 mg Calc.

PointsPlus value: 6.


Do it Faster

No time to eat breakfast? Layer a parfait in a small plastic container and take it to work to eat at your desk.


Morning Chai


SERVES 4

4 cups cold water
5 regular or decaffeinated black tea bags
1 (3-inch) cinnamon stick, broken in half
8 whole cardamom pods, crushed
12 whole black peppercorns
1 ½ cups vanilla soy milk

Combine all ingredients except milk in large saucepan and bring to boil. Reduce heat and simmer 5 minutes. Stir in soy milk and cook, stirring, just until heated through, about 1 minute. Pour through sieve into cups or mugs.

PER SERVING (1 cup): 63 Cal, 2 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 60 mg Sod, 10 g Total Carb, 1 g Fib, 3 g Prot, 118 mg Calc.

PointsPlus value: 2.


Cook's Note

If soy milk is not your favorite, chai, a traditional spiced tea drink from southern India, is a delicious way to incorporate soy into your diet. If you prefer it cold, you can let the chai cool slightly, and then serve over ice.


Peanut Butter Blast


SERVES 1

1 small banana
½ cup vanilla fat-free yogurt
½ cup fat-free milk
1 tablespoon creamy peanut butter
¼ teaspoon vanilla extract
Pinch cinnamon

Combine all ingredients except cinnamon in blender and process until smooth. Pour into tall glass and sprinkle with cinnamon.

PER SERVING (about 1 cup): 328 Cal, 9 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 5 mg Chol, 190 mg Sod, 53 g Total Carb, 6 g Fib, 14 g Prot, 356 mg Calc.

PointsPlus value: 9.


Soy-Blueberry Breakfast Shake


SERVES 1

1 cup calcium-fortified plain fat-free soy milk
1 cup frozen unsweetened blueberries
½ banana
2 teaspoons honey
1 teaspoon vanilla extract

Combine all ingredients in blender and process until smooth. Pour into tall glass.

PER SERVING (2 cups): 296 Cal, 1 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 62 mg Sod, 67 g Total Carb, 7 g Fib, 7 g Prot, 413 mg Calc.

PointsPlus value: 8.


lunches


Ham and Swiss Panini


SERVES 2

4 slices reduced-calorie whole wheat bread
6 (1-ounce) slices lean reduced-sodium ham
2 slices fat-free Swiss cheese

1. Spray ridged grill pan with nonstick spray and set over medium-high heat or heat panini sandwich maker according to manufacturers' instructions.

2. Top 2 bread slices evenly with ham and Swiss cheese. Top with remaining bread slices. Spray sandwiches lightly with olive oil nonstick spray.

3. Place sandwiches in pan and cover with heavy skillet or place in sandwich maker. Grill until bread is well marked and cheese is melted, about 5 minutes. (Turn sandwiches halfway through cooking time if using grill pan.) Cut in half and serve.

PER SERVING (1 sandwich): 203 Cal, 4 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 35 mg Chol, 949 mg Sod, 21 g Total Carb, 5 g Fib, 22 g Prot, 223 mg Calc.

PointsPlus value: 5.


Cook's Note

Serve these quick and easy sandwiches with Creamy Tomato Soup, here.


Chicken and Roasted Pepper Sandwiches


SERVES 4

¼ cup light cream cheese (Neufchâtel), softened
2 teaspoons grated lemon zest
½ teaspoon Italian seasoning or dried oregano
¼ teaspoon black pepper
8 thin slices whole wheat bread
1 ½ cups shredded skinless deli roast chicken breast
½ cup roasted red pepper, thinly sliced (not packed in oil)
8 large fresh basil leaves

1. Stir together cream cheese, lemon zest, Italian seasoning, and black pepper in small bowl. Spread cheese mixture evenly over one side of 4 slices of bread.

2. Top evenly with chicken, roasted red pepper, and basil. Cover with remaining slices of bread. Cut each sandwich in half.

PER SERVING (1 sandwich): 246 Cal, 7 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 54 mg Chol, 317 mg Sod, 21 g Total Carb, 4 g Fib, 23 g Prot, 75 mg Calc.

PointsPlus value: 6.


buy some time


Sometimes, paying a little extra for convenience is really worth it. Here are our top picks for saving you 5, 10, or even 15 minutes in the kitchen without sacrificing flavor.


Save 5 Minutes

EGG WHITES. Buy cartons of refrigerated egg whites from the dairy section of your supermarket. Instead of having to separate eggs for whipping or for omelettes, simply measure out 2 tablespoons for each large white called for.

PEELED GARLIC. Use a lot of garlic? Then consider investing in a bag or container of peeled cloves. Look for ivory (not yellowed) cloves with a mild aroma, and they should keep for 1 to 2 weeks in your fridge.

PITTED OLIVES. Save yourself the hassle of pitting them yourself by buying good-quality pitted olives. Most olive bars stock a selection of pitted varieties, including Kalamata, Picholine, and other varieties of green olives.


(Continues...)

Excerpted from Weight Watchers Cook it Fast by Weight Watchers. Copyright © 2014 Weight Watchers International, Inc.. Excerpted by permission of St. Martin's Press.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Meet the Author

WEIGHT WATCHERS INTERNATIONAL, INC. is the world's leading provider of weight management services. Weight Watchers holds almost 45,000 meetings weekly where members receive group support and learn about healthy eating patterns, behavior modification and physical activity. WeightWatchers.com provides innovative, subscription weight management products and is the leading Internet-based weight management provider in the world.
WEIGHT WATCHERS INTERNATIONAL, INC. is the world's leading provider of weight management services. Weight Watchers holds almost 45,000 meetings weekly where members receive group support and learn about healthy eating patterns, behavior modification and physical activity. The leading Internet-based weight management provider in the world,  the company also offers a range of products and publications for those interested in managing their weight.

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