Can someone give me weight watcher recipes to cook for my parents?

Oriental Green Beans from weight watchers





Ingriedents:





1 1/2 pounds green beans


3 tablespoons low sodium soy sauce


1 tablespoon oriental sesame oil


1 teaspoon granulated sugar


6 garlic cloves, minced





Directions:


- in a large pot of rapidly boiling water, cook green


beans until just tender, 4-5 minutes


-while beans are cooking, in small bowl combine


soy sauce,oil and sugar; set aside


-drain beans; set aside


-spray wok or 10'; skillet with nonstick cooking


spray;place over medium high


heat. add garlic; cook,stirring constantly, until


softened, 20-30seconds.


add green beans; cook,stirring and turning constantly,


until well coated, about 2 minutes


-add soy sauce mixture ;continue to stir and turn until


most of the liquid is absorbed 1-2 minutes.











10 Minute Stir Fry Chicken Weight watchers








8 Points Per Serving





1 Tbs. Light olive oil


1/2 onion


2 garlic cloves


1 Tbs. Chicken bouillon granules


1 lb. Mixed stir fry vegetables


10 ounces cooked chicken breast


1 cup Carrot Sticks


2 Tbs. Oriental stir-fry sauce





To make this a really quick-to-prepare recipe, choose your ingredients


carefully. Here are some helpful hints: look for chopped onions in the


produce section; you'll need 1/2 cup of chopped onion. The produce section


also often has carrot match sticks in a bag; you'll need 1 cup. Also look


for peeled garlic cloves; all you have to do is mince or chop. Find frozen


mixed stir-fry vegetables in the freezer case; choose a variety without


added sauce. In the meat case, you'll find already-cooked chicken, often


with the word short-cut in front of it; this often comes in several flavors.





Heat oil in nonstick pan over medium high heat with chopped onions, minced garlic, chicken bouillon granules, frozen vegetables and 2 tablespoons water Add stir-fry sauce (it doesn't have to be Oriental, just a fat-free favorite of yours), chicken and carrot match sticks. Sauti briefly until all are heated through. Carrot match sticks should still be crisp, lending a great texture to this easy dish.











Mexican Casserole





Substitute any cooked beans for the cranberry beans;


black beans provide a beautiful color contrast.





Makes 4 servings





Ingredients


2 tsp vegetable oil


1 carrot, diced


1 onion, chopped


One 1-pound butternut squash, peeled, seeded and cubed


1 tbsp chili powder


2 tsp ground cumin


2 garlic cloves, minced


One 19-ounce can cranberry beans, rinsed and drained


One 14-ounce can whole tomatoes (no salt added)


1 tsp dried oregano


1/4 tsp ground cloves


1/4 tsp cayenne pepper


3/4 tsp salt


1/2 cup yellow cornmeal


1/3 cup shredded vegan cheese (optional)


1/2 red bell pepper, seeded and finely diced


2 tbsp chopped cilantro


1/2 tsp freshly ground black pepper





In a medium nonstick skillet, heat the oil. Add the carrot and onion; cook, stirring as needed, until softened, about 5 minutes. Add the squash, chili powder, cumin and garlic; cook, stirring as needed, until the onion is golden, 4-5 minutes longer. Stir in the beans, tomatoes, oregano, cloves, cayenne and 1/4 tsp of the salt; bring to a boil. Reduce the heat and simmer, breaking up the tomatoes with a spoon and stirring as needed, until thickened, 18-20 minutes. Meanwhile, preheat the oven to 350 degrees. In a medium saucepan,


combine the cornmeal, the remaining 1/2 tsp of salt and 2 cups water;


bring to a boil, whisking constantly. Reduce the heat and simmer, whisking constantly, until the mixture is very thick and pulls away from the sides of the pan, about 15 minutes. Cool slightly, then stir in the cheese, bell pepper, cilantro and black pepper. Transfer the squash mixture to a 9-inch square baking dish; top with the cornmeal mixture. Bake until the casserole is bubbling and lightly browned, about 40 minutes.








Maple Glazed Salmon








1 pound salmon


3/4 cup maple syrup


1/4 cup soy sauce


Cooking spray


Plenty of coarse black pepper





Combine the salmon, maple syrup and soy sauce in a ziplock bag. Marinate in the refrigerator for at least 4 hours and as long as 48 hours, turning occasionally. Move an oven rack to the top position and preheat to 500F.





Cover a rimmed baking sheet with foil and spritz with cooking spray. Remove the salmon (discard the remaining marinade) and arrange (skin-side down for filets with skin) on the baking sheet. Thickly and firmly, press the pepper into the top side.





Cook the salmon for about 6 minutes for individual filets or 10 minutes for fat filets or steaks. (The rule of thumb is 10 minutes per inch of thickness.) The salmon is done when the flesh has turned pale pink but remains moist.





TIPS


*Salmon steaks, individual filets and thick filets from warehouse clubs all work well. If the skin's still on one side, the salmon will be slightly tastier.Can someone give me weight watcher recipes to cook for my parents?
yw :) Report Abuse
Can someone give me weight watcher recipes to cook for my parents?
no but i no were to get healthy fast food from.{kfc} no fat at all and it taste good