Weight Watchers Recipes

Healthy Cheese and Bean Quesadillas

Ready to Eat!

When I was on Weight Watchers I deeply missed eating one of my favourite foods, Mexican. Luckily for me, a fellow Weight Watcher shared with me a deliciously sinful recipe for cheese and bean quesadillas. I quickly whipped some up for myself and my husband and boy o boy were they delicious. I found myself to be stuffed before I could finish (which is a good thing). This recipe is loaded with fiber and other healthy ingredients. Cook some up for dinner, lunch or as an appetizer.

Weight Watchers Points: 1 Quesadilla = 3 to 4 Points (depends on your choice of ingredients)

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Ingredients:

• 2 South Beach Diet Whole Wheat Wraps (or any flavor of your choice)

• 1 teaspoon Olive Oil

• 1 (approx. 15 ounce) can of fat-free vegetarian re-fried beans

• 1/2 Cup Salsa (preferably a healthy and organic salsa)

• 1/4 Cup Fat-Free or Reduced Fat Montgomery Jack Cheese, shredded

• 1/4 Cup Fat-Free or Reduced Fat Sharp Cheddar Cheese, shredded

• 1/4 Cup Chopped Yellow Onion

• For a Spicier Quesadilla: Add either,

• 1/2 Teaspoon Crushed Red Pepper or • 1/4 Cup Chopped Chile Pepper or • 1/4 Cup Chopped Jalapeno

• Optional: 1/2 Cup Fat-Free or Reduced Fat Sour Cream

1. Using a 10-12 inch non-stick frying pan, heat on medium to high heat.
2. Pour olive oil into heated frying pan making sure to coat bottom of frying pan.
3. Place 1 wrap into heated frying pan. Using a spatula, move wrap around frying pan to evenly distribute olive oil.
4. Using HALF of the can of re-fried beans, spread evenly onto warp. (TIP: You may spread re-friend beans before putting into frying pay)
5. Using a light hand, spread 1/2 Cup (or less, depending on your taste) salsa over re-fried beans. Use spoon to spread evenly over beans making sure it doesn’t spread past the edge of the wrap.
6. Sprinkle 1/4 Cup Montgomery Jack Cheese over beans and salsa.
7. Sprinkle 1/4 Cup Sharp Cheddar Cheese over cheese, beans and salsa.
8. Sprinkle chopped onion over cheese.
9. Place second wrap on top of the ingredients.
10. Cook over medium heat for another 3 – 5 minutes.
11. Using a large (preferably roundish) spatula, quickly flip quesadilla onto other side.
12. Cook for about 5 – 7 minutes making sure it doesn’t burn.
13. Using a large plate, slide finished quesadilla onto dinner plate.
14. Set aside for about 5 minutes to cool/set.
15. Using a pizza cutter, cut quesadilla into 4 wedges (like a pizza).
16. Serve with sour cream.
17. ENJOY!

Healthy Chicken Fried Rice

WW Chicken Friend Rice

When I was on Weight Watchers last year, a friend suggested that I try this “awesome recipe” for chicken fried rice, one of my favourite dishes at my local Chinese Restaurant. I tried it and I fell in love with this recipe. It is quite easy and it is a health alternative to the full fat version. Cook some up tonight and ENJOY!

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Ingredients:

• Egg Whites from 4 Large Eggs, separated. (I prefer to use Egg Beaters.)

• 1/2 Chopped Sweet Onion (you can substitute scallions for onions)

• 2 Medium Cloves of Garlic, Minced

• 3 Uncooked, skinless Chicken breast, cut into 1/2 inch cubes OR 1/4 inch thick strips.

• 1/2 Diced Carrots

• 2 Cups Cooked Brown Rice

• 1/2 Cups Frozen Peas, thawed (I prefer to use 1 Can of Peas)

• 3 Tablespoons Soy Sauce (for a healthier dish, use low sodium soy sauce)

1. Coat large non-stick skillet or wok with cooking spray. Set pan on stove over medium-high heat.

2. Add egg whites and cook, until scrambled, stirring frequently, about 3-5 minutes. Remove from heat and set aside scrambled egg whites in glass bowl.

3. Off heat, re-coat skillet or wok with cooking spray. Set pan on stove over medium-high heat.

4. Add onion/scallions and garlic; saute for 2 minutes, stirring frequently so it doesn’t burn.

5. Add chicken and carrots; saute until chicken is golden and no longer pink, about 5-6 minutes.

6. Stir reserved egg whites, cooked brown rice, peas and soy sauce and cook until heated through, about 1-2 minutes.

7. ENJOY!

Weight Watchers Notes: 1 Cup = 1 Serving, 3 Weight Watchers Points per Serving.

Delicious & Healthy Black Bean Brownies

I came across this interesting recipe when I was on the Weight Watchers program. When my friend shared it with me I has a bit hesitant because of the black beans in the recipe. I’ve had the recipe for a while and final got around to making it the other day as a welcome home gift for a friend who is watching their waist line. It was quite easy to prepare and it turned out quite good. I decided to keep some for ourselves and trust me, it went fast. The next time I make this fabulous dish I will make it in a smaller dish so the brownies would be thicker. So go and make this sinfully tasting dish and enjoy, you will not be disappointed.

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Ingredients: Serves 30

• 1 – 15 ounces can of Black Beans, drained and rinsed

• 6 Eggs Whites OR 1/2 Cup Egg Substitute (I use Egg Beaters)

• 4 ounces Unsweetened Chocolate

• 1 Tablespoon Light Butter

• 2 Cups Sugar

• 2 Tablespoon Instant Coffee slightly crushed

• 3 Tablespoon All-Purpose Flour

• 1 Teaspoon Baking Powder

1. Preheat Oven to 350°.
2. Coat 9″ x 13″ pan with non-stick spray.
3. Blend beans and 2 egg whites OR 1/3 of egg substitute in a food processor until smooth. Set aside.
4. Place chocolate and butter in a microwave safe bowl. Microwave for 60 – 90 minutes seconds on high, watching closely. Stir every 30 seconds until smooth. Set aside.
5. Combine bean puree, sugar, flour, coffee and remaining egg whites or egg substitute in mixing bowl.
6. Beat until ingredients are smooth. Blend in chocolate and then pour into pan.
7. Bake 30 – 35 minutes.
8. Let cool all the way through and serve.
9. ENJOY!

Weight Watches Points: 1.5 points per serving