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WEIGHT WATCHERS PARTY TIME FAVORITESDRY AND LIQUID MEASUREMENT INGREDIENTS
If you are converting the recipes in this book to metric measurements, use the following chart as a guide.
TeaspoonsTablespoonsCupsFluid Ounces3 teaspoons1 tablespoon ½ fluid ounce6 teaspoons2 tablespoons1/8 cup1 fluid ounce8 teaspoons2 tablespoons plus 2 teaspoons1/6 cup 12 teaspoons4 tablespoons¼ cup2 fluid ounces15 teaspoons5 tablespoons1/3 cup minus 1 teaspoon 16 teaspoons5 tablespoons plus 1 teaspoon1/3 cup 18 teaspoons6 tablespoons¼ cup plus 2 tablespoons3 fluid ounces24 teaspoons8 tablespoons½ cup4 fluid ounces30 teaspoons10 tablespoons½ cup plus 2 tablespoons5 fluid ounces32 teaspoons10 tablespoons plus 2 teaspoons2/3 cup 36 teaspoons12 tablespoons¾ cup6 fluid ounces42 teaspoons14 tablespoons1 cup minus 2 tablespoons7 fluid ounces45 teaspoons15 tablespoons1 cup minus 1 tablespoon 48 teaspoons16 tablespoons1 cup8 fluid ounces
¼ teaspoon1 milliliter½ teaspoon2 milliliters1 teaspoon5 milliliters1 tablespoon15 milliliters2 tablespoons30 milliliters3 tablespoons45 milliliters¼ cup60 milliliters1/3 cup80 milliliters½ cup120 milliliters2/3 cup160 milliliters¾ cup175 milliliters1 cup240 milliliters1 quart950 milliliters
Note: Measurement of less than 1/8 teaspoon is considered a dash or a pinch.
1 ounce30 grams¼ pound120 grams½ pound240 grams1 pound480 grams
Note: Metric volume measurements are approximate.
BROCCOLI-AND-BACON EGG CUPS
These savory bites look like muffins but taste like little omelettes. They're perfect toserve as an appetizer or for a Sunday brunch, and if you have leftovers, they reheat beautifully in the microwave. You can make the vegetable mixture and the egg mixture (minus the buttermilk) up to a day in advance; store them in separate containers in the refrigerator. Whisk in the buttermilk right before cooking.
6 slices turkey bacon, sliced crosswise into ¼-inch strips
2 cups frozen chopped broccoli
1 small red onion, chopped
1 ½ teaspoons bottled roasted or minced garlic
2 teaspoons Italian seasoning
2 tablespoons all-purpose flour
1 cup low-fat buttermilk
3 large eggs
3 egg whites
¼ cup freshly grated Parmesan cheese
½ teaspoon salt
½ teaspoon ground pepper
1. Place the oven rack in the center of the oven; preheat the oven to 350°F. heavily spray a 12-cup muffin pan with nonstick spray.
2. Spray a nonstick skillet with nonstick spray; place over medium heat. Add the bacon and sauté until crispy, 6 minutes. Transfer to a plate.
3. Return the skillet to the heat. Add the broccoli, onion, garlic, and Italian seasoning; cook until the vegetables are just tender, 7 minutes. Remove from the heat; stir in the flour and the cooked bacon. Set aside to cool.
4. Whisk together the buttermilk, eggs, egg whites, cheese, salt, and pepper in a large bowl until blended. Stir in the cooled vegetable mixture, then spoon evenly into the muffin cups. Bake until set in the center, about 20 minutes. To remove, run a narrow rubber spatula or knife around the edge of each muffin cup.
Per serving (3 egg cups): 206 Cal, 10 g Total Fat, 4 g Sat Fat, 185 mg Chol, 882 mg Sod, 12 g Carb, 2 g Fib, 18 g Prot, 216 mg Calc. PointsPlus value: 5.
You can also bake the egg cups in paper muffin liners. Let them cool, then place in a resealable plastic bag and freeze for up to three months. Reheat in the microwave for an instant appetizer or for a hearty homemade breakfast in a flash.
LEMON-BASIL THREE-BEAN SALAD
Prep: 20 Min or Less
This popular salad of picnics past takes on a new profile with fresh slivers of basil, tangy lemon juice, and green soybeans (edamame) for their sweet flavor and bright color. Unlike the original three-bean salad, this one won't turn drab olive green during storage; the salad will keep up to two days in the refrigerator.
1 teaspoon grated lemon zest
1 ½ tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
½ teaspoon salt
Freshly ground pepper
1 (15-ounce) can black beans, rinsed and drained
1 (15-ounce) can small white beans, rinsed and drained
2/3 cup cooked shelled green soybeans (edamame)
1/3 sweet onion, finely diced
1/3 red bell pepper, finely diced
5 large basil leaves, thinly sliced
Combine the lemon zest, lemon juice, oil, salt, and ground pepper in a medium bowl. Add the black beans, white beans, soybeans, onion, bell pepper, and basil; toss to coat evenly. Serve at once, or cover and refrigerate for up to 2 days.
Per serving (¾ cup): 160 Cal, 3 g Total Fat, 0 g Sat Fat, 0 mg Chol, 427 mg Sod, 26 g Carb, 8 g Fib, 9 g Prot, 94 mg Calc. PointsPlus value: 4.
The seventies cheese ball was a pre-dinner staple, dressing up any table. We've cut the fat but added flavor with subtle spices. Whether you shape it into a ball or a log, the mixture is soft and lusciously spreadable.
¾ cup shredded low-fat sharp cheddar cheese
¾ cup no-salt-added, reduced-fat (2%) cottage cheese
1 tablespoon Dijon mustard
1/8 teaspoon cayenne
1 (8-ounce) package fat-free cream cheese, cut into quarters, at room temperature
1 (.9 ounce) package dry vegetable soup/recipe mix
½ cup fresh parsley
1. Pulse the cheddar cheese, cottage cheese, mustard, and cayenne in a food processor until very smooth, about 2 minutes. Add the cream cheese and soup mix; process until smooth, scraping down the sides of the bowl as needed. Scrape with a spatula onto a large sheet of plastic wrap.
2. Wrap the plastic around the cheese mixture and shape it into a 4-inch ball or 7-inch long log with your hands. Refrigerate until firm, at least 3 hours or overnight.
3. Just before serving, sprinkle about half of the chopped parsley in a circle onto a sheet of plastic wrap. Unwrap the cheese ball or log and place on the parsley. Sprinkle the remaining parsley on top and press to help the leaves adhere. Carefully roll any uncoated areas in the loose parsley, and smooth the shape, if needed. Place on a serving plate and surround with cut-up vegetables of your choice.
Per serving (2 tablespoons): 42 Cal, 1 g Total Fat, 1 g Sat Fat, 4 mg Chol, 219 mg Sod, 2 g Carb, 0 g Fib, 5 g Prot, 67 mg Calc. PointsPlus value: 1.
Walk into any popular bar/restaurant, and you'd find this appetizer on the menu--usuallybeing washed down with Mexican beers. You can create all that fun in your own kitchen, too: Serve up this leaner version at your next party, or as a special midweek treat for the kids.
1 teaspoon canola oil
1 cup cooked or rinsed drained canned red kidney beans
¼ pound lean ground turkey breast
1 small onion, chopped
1 (14½-ounce) can diced tomatoes with green chiles
2 teaspoons Mexican seasoning mix
¼ teaspoon salt
6 ounces reduced-fat restaurant-style tortilla chips
¾ cup shredded reduced-fat cheddar cheese
12 pitted small black olives, sliced
¼ cup sliced pickled jalapeño peppers, drained
½ cup fat-free sour cream
1. Preheat oven to 425°F. Spray a baking sheet with nonstick spray.
2. Heat a large nonstick skillet over medium-high heat. Swirl in the oil, then stir in the beans, turkey, and onion. Cook, stirring to break up the meat, 3 minutes. Add the tomatoes, Mexican seasoning, and salt; cook until thickened, about 5 minutes. Remove from the heat and keep warm.
3. Spread the tortilla chips on the baking sheet. Sprinkle with the cheese, olives, and jalapeño peppers. Bake until the cheese just melts, about 5 minutes. Transfer the nachos to a serving platter. Top with the turkey mixture and sour cream and serve at once.
Per serving (1¼ cups): 204 Cal, 4 g Total Fat, 2 g Sat Fat, 17 Mg Chol, 483 mg Sod, 29 g Carb, 4 g Fib, 13 g Prot, 141 mg Calc. PointsPlus value: 5.
BUFFALO CHICKEN WINGS
Invented at the Anchor Bar in Buffalo, New York, in the late sixties, the original version of this popular bar snack is a fat-rich nightmare. Our version manages to trim quite a bit of fat by skinning and broiling the wings and marinating them in a wonderfully tangy sauce.
3 pounds (12-14) chicken wings, skinned
3 tablespoons cider vinegar
2 tablespoons reduced-sodium chicken broth
2 teaspoons vegetable oil
2 teaspoons hot pepper sauce
¼ cup crumbled blue cheese
¼ cup plain fat-free yogurt
1 tablespoon reduced-fat mayonnaise
6 celery stalks, trimmed
1. Wash and pat the wings dry with paper towels; cut off the tips and reserve for another use. Halve the wings at the joint.
2. Combine the vinegar, broth, oil, and pepper sauce in a large zip-close plastic bag; add the chicken. Squeeze out the air and seal the bag; turn the bag to coat the chicken. Refrigerate, turning the bag occasionally, 30 minutes. Drain and discard any remaining marinade.
3. Spray the broiler rack with nonstick spray; preheat the broiler.
4. Broil the chicken 5 inches from the heat, turning once, until golden and cooked through, about 10 minutes per side.
5. Meanwhile, combine the blue cheese, yogurt, and mayonnaise in a small bowl. Serve with the chicken wings and celery.
Per serving (4 wing halves with 1½ tablespoons dip and 1 celery stick): 156 Cal, 8 g Total Fat, 3 g Sat fat, 47 mg Chol, 182 mg Sod, 3 g Carb, 1 g Fib, 18 g Prot, 76 mg Calc. PointsPlus value: 4.
The wings can be made ahead and refrigerated for up to two days or frozen for up to three months. They're great to have on hand for an impromptu get-together.
In this simple recipe, a variety of vegetables make this meal-on-a-stick great do-ahead company fare. You'll need at least 12-inch skewers, and if you're using wooden or bamboo ones, be sure to soak them in hot water for 30 minutes first so they don't catch fire on the grill.
1 onion, chopped
¼ cup dry red wine or reduced-sodium chicken broth
Grated zest of 1 lemon
3 tablespoons fresh lemon juice
4 teaspoons olive oil
1 tablespoon chopped rosemary
1 tablespoon chopped thyme
1 tablespoon chopped oregano
1 tablespoon chopped mint
1 garlic clove, minced
1/8 teaspoon crushed red pepper
15 ounces boneless beef tenderloin or boneless leg of lamb, well-trimmed and cut into 1-inch cubes
1 medium onion, cut into 8 wedges (remove the thick inner pieces and reserve for another use)
1 medium green bell pepper, seeded and cut into 8 (1-inch) squares
8 medium mushroom caps
8 cherry tomatoes
½ teaspoon salt
1. Puree the chopped onion, wine or broth, lemon zest, lemon juice, oil, rosemary, thyme, oregano, mint, garlic, and red pepper in a food processor. Place the mixture in a large zip-close plastic bag; add the meat. Squeeze out the air and seal the bag; turn to coat the meat. Refrigerate, turning the bag occasionally, 1 hour. Remove the meat from the marinade; discard the marinade.
2. Spray the broiler rack with nonstick spray; preheat the broiler.
3. Thread the onion wedges, bell pepper, mushroom caps, tomatoes, and meat onto 4 long skewers, beginning and ending with the onions. Set the skewers on the rack. Broil, turning once, until the meat is browned on the outside and vegetables are charred on their edges, about 5 minutes per side. Sprinkle with the salt and serve at once.
Per serving (1 kebab): 199 Cal, 8 g Total Fat, 3 g Sat fat, 67 mg Chol, 331 mg Sod, 8 g Carb, 2 g Fib, 25 g Calc. PointsPlus value: 5.
Prep: 20 Min or Less
To make this timeless Southern favorite, feel free to vary the fruits to your liking. But to keep it authentically Southern, be sure to include the coconut and pecans. We're breaking tradition, however, by omitting the maraschino cherries.
3 tablespoons honey
2 navel oranges
¼ medium pineapple, trimmed, cored, and cubed (1½ cups)
1 tart green or red apple, cored and chopped
1 cup seedless red or green grapes (halved, if large)
¼ cup sweetened shredded coconut
½ ounce pecan halves, toasted and finely chopped (about 2 tablespoons)
1. Place the honey in a large bowl. Trim the rind and white pith from the oranges, then cut each orange in half lengthwise. Slice the orange halves crosswise into 1/4-inch-thick half rounds; place in the bowl, along with any of the juices. Add the pineapple, grapes, and coconut, tossing to combine. (The salad can be made ahead up to this point up to 1 day in advance, then covered and refrigerated.)
2. When ready to serve, toss the fruit mixture gently and place it in a serving dish. Sprinkle with the toasted pecans and serve at once.
Per serving (about ½ cup): 139 Cal, 3 g Total Fat, 1 g Sat Fat, 0 mg Chol, 12 mg Sod, 29 g Carb, 3 g Fib, 1 g Prot, 27 mg Calc. PointsPlus value: 4.
To toast the pecans, place them in a dry skillet over medium heat. Cook, shaking the pan often to prevent burning, until they become fragrant and only slightly darkened (watch for burning), about 3 minutes.
MINI CHEESECAKE BITES WITH BLUEBERRY TOPPING
These mini cheesecakes with crisp gingersnap crusts offer up creamy goodness with little compromising. Bake the cheesecakes up to two days in advance and store them in the refrigerator; they taste even better with a day of chilling. The blueberry topping can be assembled in minutes.
2 teaspoons honey
8 gingersnaps, crushed to fine crumbs (about ½ cup)
1 (8-ounce) package light cream cheese (Neufchatel), room temperature
¼ cup sugar
1 large egg
1 teaspoon grated lemon zest
1 teaspoon vanilla extract
¼ cup all-fruit blueberry jam
1 cup blueberries
1. Place the oven rack in the center of the oven; preheat the oven to 375° F. Line 24 mini-muffin cups with paper liners, then spray the liners with nonstick spray.
2. Place the honey in a medium microwavable bowl. Microwave on High for 10 seconds. Add the gingersnap crumbs to the bowl, stirring to form a crumbly mixture. Spoon a scant teaspoon of the crumbs into the bottom of each muffin cup liner.
3. With an electric mixer on high speed, beat the cream cheese, sugar, egg, lemon zest, and vanilla in a medium bowl until light and fluffy, 3 minutes. Spoon 1 level tablespoon of the mixture into each muffin cup. Bake until puffed and set in the center, 9 minutes. Cool in pans on a rack.
4. Place the jam in a medium microwavable bowl and microwave on High, just until the jam begins to bubble, 15 seconds. Gently stir in the blueberries until evenly coated with the jam. Spoon the berries over the cheesecakes (about 5-6 blueberries each). Refrigerate until ready to serve.
Per serving (2 cheesecake bites): 117 Cal, 5 g Total Fat, 3 g Sat Fat, 32 mg Chol, 108 mg Sod, 15 g Carb, 1 g Fib, 3 g Prot, 21 mg Calc. PointsPlus value: 3.
To crush the gingersnaps, place them in a zip-close plastic bag, squeeze out the air, and seal. Use a rolling pin to flatten the snaps to fine crumbs.
Everybody's favorite on the cookie tray, lemon bars are traditionally made with a shortbread crust and a rich lemon-curd topping. With animal cracker crumbs, plenty of fresh lemon, and a lot of ingenuity, our updated version measures up in every way to the original.
2/3 cup plus 2 tablespoons all-purpose flour
1/3 cup animal cracker crumbs or vanilla wafer crumbs
1 cup + 2 tablespoons sugar
3 tablespoons unsalted butter or margarine
2 large eggs
2 egg whites
2 teaspoons grated lemon zest
½ cup fresh lemon juice (from about 4 lemons)
1. Place the oven rack in the center of the oven; preheat the oven to 350° F. Line an 8-inch square baking pan with heavy-duty foil, extending 2 inches beyond the sides. (This creates a "handle," so that the bars can be easily lifted out of the pan.) Spray the bottom and sides of the foil with nonstick spray.
2. To prepare the crust: Stir together 2/3 cup of the flour, the animal cracker crumbs, 2 tablespoons of the sugar, and the butter in a medium bowl until the consistency of wet sand. Pat evenly into the pan to form a crust. Bake until firm, 12 minutes.
3. Whisk together the remaining 1 cup sugar and the remaining 2 tablespoons of the flour in a medium bowl. Add the eggs, egg whites, lemon zest, and lemon juice, and whisk to thoroughly combine, about 1 minute. Pour over the hot crust, return to oven, and bake until golden and set in the center, about 30 minutes. Cool completely on a rack. Lift out the bars, holding on to the foil ends, and place on a cutting board. Cut into 16 squares.
Per serving (1 bar): 119 Cal, 3 g Total Fat, 2 g Sat Fat, 32 mg Chol, 2 mg Sod, 21 g Carb, 0 g Fib, 2 g Prot, 6 mg Calc. PointsPlus value: 3.
Before you squeeze the lemons, why not trim off their zest to save for another use? Remove the zest with a vegetable peeler, being careful to avoid the bitter white pith beneath, and store the strips in a small airtight freezer container for up to a month.
Serves 12 (2½ cups)
Prep: 20 Min or Less
Here's another reason to dust off that old fondue pot: Chocolate fondue is actually an easy dessert to serve at a party. Pair it with fresh fruit and fat-free angel food cake cubes--that you prepare ahead--and you've got a crowd pleaser.
1/3 cup whole milk
½ cup evaporated fat-free milk
¾ cup unsweetened cocoa powder
6 ounces semisweet chocolate, chopped
1 cup sugar
¼ cup water
2 tablespoons light corn syrup
4 ounces angel food cake, cut into 1-inch cubes (about 5 cups)
12 strawberries, stemmed
1. Whisk together the whole milk, evaporated milk, and cocoa powder in a medium saucepan until the cocoa dissolves. Add the chocolate and cook over medium-low heat, stirring constantly, until the chocolate is melted and the mixture is smooth.
2. Stir in the sugar, water, and corn syrup. Cook, stirring constantly, until the mixture is smooth, 4-6 minutes. Transfer to a fondue pot and set over moderate heat. Serve at once, with the angel food cake cubes and strawberries for dipping.
Per serving (about 3 tablespoons fondue with scant ½ cup cake and 1 strawberry): 198 Cal, 6 g Total Fat, 3 g Sat Fat, 2 mg Chol, 94 mg Sod, 40 g Carb, 3 g Fib, 4 g Prot, 54 mg Calc. PointsPlus value: 6.
TROPICAL CRANBERRY SPRITZERS
Prep: 10 Min
Mix 3 cups seltzer, 1½ cups cran-strawberry juice, and 1½ cups guava-passion fruit juice in pitcher. Add 2 cups ice cubes. Cut 1 lime into 6 wedges. Divide spritzers evenly among 6 glasses. Serve with lime wedges.
Per serving (1 cup without ice): 46 Cal, 0 g Total Fat, 0 g Sat Fat, 0 mg Chol, 25 mg Sod, 12 g Total Carb, 0 g Fib, 0 g Prot, 17 mg Calc. PointsPlus value: 1.
Prep: 10 Min
Crush 2 quartered limes and 2½ tablespoons brown sugar in pitcher with handle of wooden spoon. Stir in 4 (12-ounce) cans zero-calorie all-natural lemon-lime soda (such as Zevia), 2 cups ice cubes, 5 ounces cachaça (sugarcane liquor) and ½ cup fresh lime juice. Fill 6 glasses with ice. Pour cocktail evenly into glasses.
Per Serving (about 1 cup): 87 Cal, 0 g Total Fat, 0 g Sat Fat, 0 mg Chol, 3 mg Sod, 10 g Carb, 0 g Fib, 0 g Prot, 15 mg Calc. PointsPlus value: 1.
Tip: While Brazilian cachaça gives this drink its distinctive flavor, you can also substitute white rum with equally delicious results.
Prep: 15 Min
Divide 2 (750-ml) bottles chilled sparkling white wine or champagne evenly among 12 champagne flutes. Top evenly with 1 (750-ml) bottle nonalcoholic sparkling apple cider, 3 cups chilled mango nectar, juice of 1 lime. Garnish each drink with 1 raspberry.
Per Serving (scant 1 cup): 166 Cal, 0 g Total Fat, 0 g Sat Fat, 0 mg Chol, 12 mg Sod, 19 g Carb, 0 g Fib, 0 g Prot, 28 mg Calc. PointsPlus value: 3.
WEIGHT WATCHERS PARTY TIME FAVORITES. Copyright © 2013 by Weight Watchers, Inc.