MENU 20 - THE WEIGHT WATCHERS
Cabbage Soup
Calories 21.9
Calories from Fat 1 32%
Total Fat 0.1 g 0%
Saturated Fat 0.0 g 0%
Cholesterol 0.0 mg 0%
Sodium 34.5 mg 1%
Total Carbohydrate 4.9 g 1%
Dietary Fiber 1.5 g 6%
Sugars 2.5 g 10%
Protein 0.9 g 1%
3 cups nonfat beef broth (beef is the best) or 3 cups nonfat vegetable broth (beef is the best) or 3 cups nonfat chicken broth (beef is the best)
2 garlic cloves, minced
1 tablespoon tomato paste
2 cups chopped cabbage
1/2 yellow onion
1/2 cup chopped carrot
1/2 cup green beans
1/2 cup chopped zucchini
1/2 teaspoon basil
1/2 teaspoon oregano
salt & pepper
Directions:
1 Spray pot with non stick cooking spray saute onions carrots and garlic for 5 minutes.
2 Add broth, Tomato paste, cabbage, green beans, basil, oregano and Salt & Pepper to taste.
3 Simmer for a about 5-10 minutes until all vegetables are tender then add the zuccini and simmer for another 5 or so minutes.
4 I have tried different variations. Leaving out green beans. Adding chopped green onions in addition to the yellow onion.
5 All very good. You can customise it a bit.
Parmesan Chicken Cutlets
Calories 178.0
Calories from Fat 45 25%
Total Fat 5.0 g 7%
Saturated Fat 1.8 g 9%
Cholesterol 81.0 mg 27%
Sodium 299.2 mg 12%
Total Carbohydrate 3.3 g 1%
Dietary Fiber 0.3 g 1%
Sugars 0.3 g 1%
Protein 28.1 g 56%
1/4 cup parmesan cheese, grated
2 tablespoons dried Italian seasoned breadcrumbs
1/8 teaspoon paprika
1 teaspoon dried parsley
1/2 teaspoon garlic powder
1/4 teaspoon fresh ground pepper
4 boneless skinless chicken breasts (about 1 pound)
Directions:
1 Preheat oven to 400 degrees.
2 In resealable plastic bag, combine cheese, crumbs and all seasonings; shake well.
3 Transfer mixture to plate; dip each chicken breast in cheese mixture, turning to coat all sides.
4 Arrange on nonstick baking sheet.
5 Bake until chicken is cooked through, 20-25 minutes.
Key Lime Pie
Calories 73.8
Calories from Fat 57 77%
Total Fat 6.3 g 9%
Saturated Fat 3.9 g 19%
Cholesterol 21.7 mg 7%
Sodium 37.5 mg 1%
Total Carbohydrate 3.6 g 1%
Dietary Fiber 0.0 g 0%
Sugars 2.2 g 9%
Protein 0.9 g 1%
1 reduced fat graham cracker crust
1 (1/16 ounce) package sugar-free lime gelatin
1/4 cup boiling water
1 (8 ounce) container fat-free whipped topping
2 (6 ounce) key lime pie yogurt
Directions:
1 In a large bowl, dissolve gelatin in boiling water.
2 Stir in yogurt with wire whisk.
3 Fold in whipped topping with wooden spoon.
4 Spread in crust.
5 Refrigerate for at least 2 hours.
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