Weight Loss Help
Obesity develops gradually from poor diet and lifestyle choices and, to some extent, from your genes.
Weight Watcher Recipes
| Beef |
|
| Pork | |
| Poultry | Weight and Health |
| Fish | Dieting Tips |
| Pasta | |
| Tofu or Vegetarian | |
| Pasta Sauces | |
|
|
|
6
servings |
|
| 3-1/2 cups | diced baking potato (about 1-1/4 pounds) |
| 1 cup | chopped onion |
| 1-1/4 pounds | ground sirloin |
| 1-1/2 teaspoons | dried oregano |
| 1-1/2 teaspoons | chili powder |
| 1 teaspoon | ground cumin |
| 1/2 teaspoon | salt |
| 2 | large garlic cloves, minced |
| 1/3 cup | all-purpose flour |
| 1/2 cup | beer |
| 1 (10.5-ounce) | can beef consomme |
| 1 (14.5-ounce) | can diced tomatoes with green pepper and onion, drained |
| 2 tablespoons | chopped pitted green olives |
| 1 tablespoon | cider vinegar |
| 1 (10.6-ounce) | box refrigerated garlic breadsticks |
| Dash of black pepper | |
|
INSTRUCTIONS: |
In
Latin America, empanadas (em-pah-NAH-das) are small, fried
turnovers or pies that are usually built around seasoned
meat. We have taken the terrific flavors but abandoned the
frying to create a soul-warming potpie. |
|
1. |
Preheat oven to 350º. |
| 2. | To
prepare filling, heat a large Dutch oven coated with cooking
spray over medium heat. Add potato and onion; cover and cook
7 minutes, stirring occasionally. Add beef and next 6
ingredients (beef through garlic); cook, uncovered, 7
minutes or until browned, stirring to crumble. Lightly spoon
flour into a dry measuring cup; level with a knife. Add
flour to pan; cook for 1 minute. Gradually add beer,
consomme, and tomatoes; bring mixture to a boil. Remove from
heat, and stir in olives and vinegar. |
| 3. |
Spoon mixture into an 11 x 7-inch baking dish coated with
cooking spray. Unroll both dough portions (do not separate
dough into breadsticks); roll dough together, forming a 12 x
10-inch rectangle. Place dough on top of beef mixture,
pressing to edge of dish. Cut 5 slits in top of crust to
allow steam to escape. Gently brush 1 tablespoon garlic
spread that is packaged with breadsticks over crust; reserve
remaining spread for another use. |
| 4. |
Bake at 350º for 25 minutes or until golden brown and bubbly
around the edges. Let stand 10 minutes before serving. |
| NUTRITIONAL INFORMATION: | |
| CALORIES:
432 (20% from fat);
FAT: 9.6g (sat 2.8g,
mono 3.5g, poly 1.6g); |
|
|
Butterflied Chops
with Sundried Tomato Sauce 4 servings |
|
| 4 | butterflied Pork Chops |
| 1 teaspoon | olive oil |
| 1 | clove garlic, finely chopped |
| 3/4 cup | reduced-sodium chicken broth |
| 2 tablespoons | white wine |
| 1 1/4 cups | water, divided |
| 1/4 cup | evaporated skim milk |
| 3 tablespoons | tomato paste |
| 2 tablespoons | sundried tomato bits |
| 1 1/2 teaspoons | dried basil leaves |
| 1 teaspoon | sugar |
| 1/8 teaspoon | freshly ground black pepper |
| 2 tablespoons | cornstarch |
| 4 cups | hot cooked pasta |
|
INSTRUCTIONS: |
|
|
1. |
Prepare grill for medium direct heat. Spray cooking grid
with nonstick cooking spray. Place chops on cooking grid.
Grill, covered, 12 to 15 minutes or until pork reaches an
internal temperature of.160º F. Turn pork once during
grilling. In 10 inch nonstick skillet, heat oil over
medium-high heat; saut'e garlic. Combine broth and wine;
deglaze pan. |
| 2. |
Add I cup water, milk, tomato paste, tomato bits, basil,
sugar and pepper. Cook over medium heat, until sauce comes
to a boil, stirring constantly. Combine remaining 1/4 cup
water and cornstarch; added to sauce. |
| 3. | Cook over medium heat until sauce is thickened, stirring constantly. Serve butterflied chops on bed of pasta topped with sauce. |
| NUTRITIONAL INFORMATION: | |
CALORIES:
380;
 FAT: 3.5g ; |
|
|
Barbecue Chicken 4 servings |
|
| 1 teaspoon | Ketchup |
| 1 .5 oz. | can Diet Coke |
| 4 | Chicken breasts (skinless, boneless, 3oz each) |
| 2 teaspoons | white rice, cooked |
|
INSTRUCTIONS: |
|
|
1. |
Combine
ketchup and Diet Coke in shallow pan. Add chicken. Place on
stove over medium heat. Bring to a boil-lower heat so that
ketchup mixture continues to bubble. |
| 2. | Cook like
this for one hour-uncovered. Sauce will thicken as it boils.
Serve over rice. |
|
Tuna Loaf 4 servings |
|
| 2 cans | tuna |
| 2 | stalks celery -- chopped |
| 2 | onions -- chopped |
| 2 | cartons Egg Beaters 99% egg substitute |
| 1 cup | bread crumbs |
| 1 teaspoon | salt |
| 1/2 teaspoon | pepper |
| Rubber Gloves | |
|
INSTRUCTIONS: |
|
|
1. |
Preheat your oven to 325º. |
| 2. | Chop onions
and celery and in a large mixing bowl combine them with your
2 cans of tuna. Add bread crumbs, salt and pepper, egg
beaters. We strongly suggest use of your rubber gloves for
this one. Once this is all mushed together, form into a loaf
and place in a baking pan.
|
| 3. | Cook for 20 minutes uncovered. When done, let cool for about 30 minutes before slicing. |
| NUTRITIONAL INFORMATION: | |
| CALORIES:
247;
FAT: 2.5g ; |
|
|
Fast and Easy
Lasagna 9 servings |
|
| 1 pound | extra lean ground beef |
| 26 ounces | pasta sauce -- low calorie |
| 8 ounces | tomato sauce |
| 2 teaspoons | Italian seasoning |
| 8 ounces | yolk-free egg noodles |
| 8 ounces | fat-free sour cream |
| 8 ounces | fat-free ricotta cheese -- or cottage cheese |
| 3 cups | fat-free mozzarella cheese -- shredded |
|
INSTRUCTIONS: |
|
|
1. |
Preheat
oven to 350º. |
| 2. | Lightly
spray 13x9 inch baking dish with vegetable cooking spray.
Set aside. Brown ground round and drain well. Add pasta sauce, tomato sauce and Italian seasoning. Simmer 10 to 15 minutes. |
| 3. | While sauce
simmers, cook noodles according to package directions and
drain. Combine hot noodles with sour cream, ricotta cheese and 2 cups mozzarella cheese. Layer ingredients by pouring half of noodle/cheese mixture on bottom of baking dish. Top with half of the pasta sauce mixture. |
|
4. |
Add
remaining noodle/cheese mixture and top with remaining
mozzarella cheese. Return to oven for 2 minutes or until cheese melts. |
| NUTRITIONAL INFORMATION: | |
| CALORIES:
349;
FAT: 9g ; |
|
Grilled-Veggie-Fajitas Vegan 6 servings
INSTRUCTIONS: Low-Fat Pasta
Mediterranean 4
servings
INSTRUCTIONS: FAT: 6g;
2
Points Per Serving
1
red onion sliced
2
yellow squash, sliced
1
bell pepper (red, yellow or green)
sliced
1
corn cob, cut into rings
1/4 head
fresh cauliflower, cut into pieces
10
mushrooms cut into half
6
cherry tomatoes
1 cup
freshly cooked black beans drained
a few sprigs of rosemary
1.
Use a very hot non-stick
pan or well seasoned pan will do too. If you have a grill
this is even better. Do not burn any of the mixture take
time to grill but not let it get too brown as everything
will taste too bitter. Cut up some sprigs of fresh rosemary
and toss it around your very hot pan so it can release its
flavor. Then quickly add the rest of the veggies and saute/grill
to your desired doneness. Add the beans cook till heated.
and serve on pita or flour tortillas. Tastes really good
with a tofu-tahini dressing drizzled on it but that IS
fattening.
2
Points Per Serving
4 cups
zucchini -- diced
1 teaspoon
olive
oil
3/4 teaspoon
garlic -- minced, more if desired
2 cups
tomatoes -- chopped
2 tablespoons
basil -- chopped
6 teaspoons
feta cheese -- crumbled
1 1/2 tablespoons
kalamata olive -- sliced
1.
In a large sauté pan, sauté chopped
zucchini in oil and garlic over medium heat until zucchini
is cooked through.
2.
Add tomatoes and basil and just heat through.
Divide sauce into six portions and serve over pasta.
3.
Garnish each plate with 1 teaspoon of feta and 1 teaspoon of
olives.
NUTRITIONAL INFORMATION:
CALORIES:
94;
PROTEIN: 3g;
CARB: 9g;
SODIUM: 153mg.
In America ...
The main cause of obesity in America is an improper lifestyle. There is no getting around the obesity fact that today’s society does not make healthy food convenient. Not only are convenience foods high in sugar and saturated fats, but they are also much cheaper than healthier options. When you combine unhealthy food with a lifestyle built around time on the computer, you set yourself up for diseases caused by obesity. The cure for lifestyle caused weight problems is to make lifestyle changes, even if they are not convenient. These changes ensure a much better chance of having a life free from the diseases caused by obesity.
by Obesity In America - Mind or Medicine
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