Weight Watchers Recipes - Vegetables
Broccoli
Salad
1 head broccoli
1 small red onion
3/4 cup nonfat mayonnaise
3 Tablespoons sugar
1 tablespoon red wine vinegar
6 slices turkey bacon -- cooked and chopped
1/4 cup pecans
Cut broccoli (including stem) into
small pieces and blanch in boiling water for 3
minutes. Rinse with cold water and let drain. Finely
chop red onion. Mix first 3 ingredients in bowl
until well combined. Add broccoli and onions.
Refrigerate 2 hours. Before serving add bacon and
pecans. 6 servings, 2 POINT each
Sweet
Potatoes
3/4 cup orange juice
1 very large or 2 medium sweet potatoes (1 1/2 pounds),
cut in half, then lengthwise into 8 wedges
1 tsp. extra-virgin olive oil
1/2 tsp. cinnamon
1 tsp. honey
1/2 tsp. cumin
1/4 cup dried cranberries or dried cherries (optional)
Toss potato wedges with orange
juice, olive oil, cinnamon, cumin, honey and salt.
Spread in a shallow baking dish and bake, covered,
in a 400-degree oven until fork-tender but not mushy
(about 45 minutes), basting once or twice during
baking.
Uncover for the last 15 minutes and sprinkle with
cranberries or cherries if desired. Serves 6.
Per serving: 104 calories, 1.5g protein, 1g fat
(0.2g saturated), 23g carbohydrates, 2.3g fiber,
10mg sodium.
Weight Watchers Points Per Serving: 2
Source: Yahoo groups
Health plus: Sweet potatoes are a rich source of the
antioxidants beta and alpha carotene. Cinnamon and
other spices raise insulin activity, needed to
process sugar.
Broccoli
Casserole
1 1/2 cups shredded nonfat or
reduced-fat sharp Cheddar cheese
1 3/4 cups dry curd or nonfat cottage cheese
1/3 cup fat-free egg substitute
1/3 cup finely chopped onion
2 packages (10 ounces each) frozen chopped broccoli,
thawed and drained
2 Tbsp unbleached flour
1/4 tsp ground white pepper
3 Tbsp finely ground fat-free whole-wheat cracker crumbs
Set aside 1/2 cup of the grated
Cheddar cheese. Combine the rest of the cheese and
all of the remaining ingredients except for the
cracker crumbs in a large bowl, and stir to mix
well. Coat a 2 1/2 quart casserole
dish with nonstick cooking spray. Place the broccoli
mixture in the dish, sprinkle with the cracker
crumbs, and spread the reserved cheese over the top.
Bake at 350 degrees for 50 minutes or until the top
is golden brown. Let sit for 5 minutes before
serving.
12 servings , 1.5 POINTS each,
Serving size: 2/3 cup
|
Smile!