Baked Squash

Serving Size: 4
Prep Time: 5 minutes or less
Total Time: 60 minutes

Ingredients:
- 2 acorn squash, cut in half, seeds removed
- 2 teaspoons light, trans-free margarine
- 2 tablespoons sugar-free pancake syrup
- 1 teaspoon ground nutmeg

Directions: Preheat oven to 350 degrees F. Place squash cut side down in baking pan with a little water on the bottom. Cover with foil and bake until soft, about 1 hour. Cut each cooked piece in half again. Top each quarter with 1/2 tablespoon of syrup and 1/4 teaspoon of nutmeg. Serve hot.

Nutritional information per serving: Calories: 40; Calories from Fat: 5; Total Fat: 0.5g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 25mg; Total Carbohydrate: 9g; Dietary Fiber: less than 1g; Sugars: 4g; Protein less than 1g

Layerd Broccoli Salad

Makes 6 Servings

- 6 cups chopped broccoli florets
- 1 small red onion, very thinly sliced
- 2/3 cup dried sweetened cranberries or raisins
- 1/2 cup plain nonfat yogurt
- 3 tablespoons honey
- 2 tablespoons mayonnaise
- 2 tablespoons cider vinegar
- 1 1/2 cups grated Cabot 50% Reduced Fat Omega-3 DHA Cheddar (6 ounces)
- 1/4 cup unsalted dry-roasted hulled sunflower seeds or chopped walnuts
- 1 ounce (2 tablespoons) 50% less-fat bacon pieces

Directions:
1. In a large glass serving bowl, arrange layers of broccoli, onion and cranberries
2. In a small bowl, whisk together yogurt, honey, mayonnaise and vinegar. Drizzle dressing over layered salad.
3. Sprinkle cheese evenly on top. Cover and refrigerate until ready to serve.
4. Just before serving, sprinkle with sunflower seeds or walnuts and bacon pieces.

Nutrition Info: Calories 280; Total Fat 12g; Saturated Fat 4.5g; Sodium 350mg; Carbohydrates 29g; Dietary Fiber 4g; Protein 14g; Calcium 269mg

Recipe from http://www.cabotcheese.com/

Brussels Sprouts with Apples and Onions

Serving Size: 4
Prep Time: 5 minutes or less
Total Time: 10 minutes

Ingredients:
- 1 pound steamed brussels sprouts
- 1 cup sliced sweet onion
- 1 apple, sliced thin
- 1/4 cup apple juice
- 1 tablespoon light soy sauce
- 1 tablespoon rice vinegar

Directions: Lightly spray a large, non-stick skillet with cooking spray and place over medium-high heat. Sauté onion and apple 3 minutes, add remaining ingredients, stir and heat through.

Nutrition information per serving: Calories: 90; Calories from Fat: 0; Total Fat: 0.5g; Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 280mg; Total Carbohydrate: 17g; Dietary Fiber: 4g; Sugars: 7g; Protein: 4g

Chili Roasted Vegetables

Serving Size: 4
Prep Time: 5 minutes or less
Total Time: 45 minutes

Ingredients:
- 1 eggplant, peeled and diced
- 1 zucchini, sliced
- yellow squash, sliced
- 1 onion, sliced
- 1 tomato, cut in chunks
- 2 tablespoons olive oil
- 1 tablespoon water
- 1 teaspoon minced garlic
- 1 teaspoon chili powder
- 1 teaspoon cumin

Directions: Preheat oven to 350 degrees F. Place vegetables in a shallow baking pan or dish. Combine oil, water and seasonings in a small mixing bowl and stir well. Drizzle over the vegetables. Place baking dish in the oven and bake until vegetables are very tender, about 45 minutes. Stir occasionally. Serve hot with your favorite entree.

Nutrition information per serving: Calories: 100; Calories from Fat; 60; Total Fat: 7g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 5mg; Total Carbohydrate: 10g; Dietary Fiber: 3g; Sugars: 5g; Protein: 2g

Grilled Asparagus

Serving size: 4
Prep time: 5 minutes or less
Total time: 5 minutes or less

Ingredients:
- 1 pound asparagus spears, fresh
- 1/2 teaspoon black pepper
- 1 teaspoon balsamic vinegar

Preparation: Trim about 2 inches off the bottoms of the asparagus. Lightly coat the spears with the oil. Grill over high heat for 2 to 3 minutes, or to desired tenderness. Sprinkle with black pepper and balsamic vinegar. Serve hot.

Nutrition Information per serving: Calories: 60; Calories from Fat: 30; Total Fat: 3.5 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 0 mg; Total Carbohydrate: 5 g; Dietary Fiber: 3 g; Sugars: 3 g; Protein: 2 g

Grilled Beef Tenderloin

Ingredients:
- 4 (4 ounce) beef tenderloin steaks, trimmed, 1 inch thick
- 1 garlic clove
- 1/2 tsp kosher salt
- 1/2 tsp ground black pepper
- Cooking spray

Directions: Rub both sides of steak with cut sides of garlic clove. Sprinkle with salt and pepper. Prepare grill. Place steak on grill rack coated with cooking spray. Grill 3 or more minutes on each side or until your desire of doneness.

Nutrition info: 152 kcal, 7.7 gm fat, 17.9 protein,

- Weight Watchers, five ingredient, 15 minute cookbook, 2007

Lemon-Ginger Chicken

Ingredients:
- 3/4 cup fresh lemon juice
- 1 tablespoon minced peeled ginger
- 1 teaspoon salt
- 1 tablespoon light brown sugar
- 2 teaspoons dark sesame oil
- 8 (3 ounce) boneless chicken thighs
- Cooking spray

Directions: Combine first 5 ingredients in large ziploc bag; add chicken. Marinate in the refrigerator for 15 minutes. Prepare grill and coat with cooking spray. Place chicken on grill, grill 5 minutes on each side or until chicken is done.

Yields 4 – serving size 2 thighs
Nutrition info: 22 caloriees, 7.8 gm of fat; 33.5 gm of protein

Weight Watchers, five ingredient, 15 minute cookbook, 2008

Pesto Pasta with Scallops

Ingredients:
- 9 oz. package refrigerated fettuccine
- 1/4 cup pesto
- 1 3/4 lb sea scallops
- 1/4 tsp black pepper
- 1 tablespoon olive oil, divided
- 5 lemon wedges

Directions: Cook pasta according to directions, drain and place in bowl. Add pesto and toss well. Sprinkle scallops with pepper. Heat 1/2 tablespoon oil in skillet on medium-high heat. Add half of scallops and cook 3-4 minutes on each side until done. Remove and repeat with the rest of the scallops. Divide pasta and scallops evenly and serve with lemon.

Serving size: 3 scallops with 3/4 cup pasta
Nutrition info per serving size: 354 calories, 10 gm fat, 33 gm protein, 33 gm of carbs

- Weight Watchers, 193 Twenty Minute Recipes, 2009

Flavored Water

Take a pitcher and fill it 3/4 of the way full with water. Take fresh quartered strawberries, blueberries or cut up lemon and put in the pitcher. Refrigerate for an hour or so, add ice and you have a natural, low calorie, low carbohydrate refreshing beverage!

Pan Seared Salmon

Ingredients:
- 4 (6 ounce) salmon fillets
- 1/2 tsp kosher salt
- 1/8 tsp pepper
- 1 1/2 tsp olive oil
- 1 tsp light butter

Directions: Sprinkle fish with salt and pepper. Add oil and butter to nonstick skillet on medium-high heat. Add fish - cook 6 minutes turning evenly - reduce to medium heat and cook 2-3 minutes until fish flakes.

Nutritional Info: 292 calories, 15 gm of fat, 36 gm protein


- Weight Watchers, five ingredient 15 minute cookbook, 2005