WeightWatchers New Complete Cookbook: Over 500 Delicious Recipes for the Healthy Cook's Kitchen
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About this ebook
WeightWatchers knows the secrets for pairing good nutrition with great taste. From hearty breakfasts to flavorful dinners, you’ll discover new recipes that rely on lean meats, whole grains, and fresh produce. Try new favorites like Cremini Mushrooms with Quinoa and Thyme or Swiss Chard au Gratin, or family standbys like Buttermilk-Blueberry Corn Muffins and Sicilian Sausage-Stuffed Pizza. Reflecting the current trends in food, this edition boasts new chapters on appetizers and beverages, featuring a no-cook cocktail party; small plates for creating tapas for light meals; recipes for the grill; 20-minute main dishes, including advice on shopping and streamlining; plus numerous tips and techniques. With more than 60 color photos, this book will make everyone healthier and happier.
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Reviews for WeightWatchers New Complete Cookbook
65 ratings5 reviews
- Rating: 5 out of 5 stars5/5The best cookbook I own! Have tried a new recipe every night for the past two week, except the one Nacho Night, and have not been disappointed yet! The recipes are easy, quick and full of flavor. My favorite dish so far is the pasta with broccoli and goat cheese! I have even lost a couple pounds! Would recommend this to anyone.
- Rating: 4 out of 5 stars4/5I actually picked up this cookbook a couple of weeks ago and while I never thought I would "read" a whole cookbook, I have managed to do just that with this one. I am currently trying the recipes that I think would appeal to me and there are tons to choose from. The layout is simple and the instructions are easy to follow. You can look up things by point value (in the back), by course (table of contents), or just flip through and look at the wonderful pictures in the book. I would ...more I actually picked up this cookbook a couple of weeks ago and while I never thought I would "read" a whole cookbook, I have managed to do just that with this one. I am currently trying the recipes that I think would appeal to me and there are tons to choose from. The layout is simple and the instructions are easy to follow. You can look up things by point value (in the back), by course (table of contents), or just flip through and look at the wonderful pictures in the book. I would recommend this cookbook to anyone who has recently started WW!
- Rating: 5 out of 5 stars5/5Good basic cookbook with healthy cooking methods
- Rating: 4 out of 5 stars4/5I love this cookbook! It has great recipes!
- Rating: 4 out of 5 stars4/5I like the 3 ring binder style and the section table of contents. This is the one I will put extra pages into as I get into the loose recipes that coordinate.
Book preview
WeightWatchers New Complete Cookbook - WeightWatchers
Copyright © 2014 by Weight Watchers International, Inc. All rights reserved.
For information about permission to reproduce selections from this book, write to Permissions, Houghton Mifflin Harcourt Publishing Company, 215 Park Avenue South, New York, New York 10003.
www.hmhco.com
Library of Congress Cataloging-in-Publication Data is available.
ISBN 978-0-544-34349-8 (hbk); ISBN 978-0-544-34350-4 (ebk)
About Weight Watchers International, Inc.
Weight Watchers International, Inc. is the world’s leading provider of weight management services, operating globally through a network of Company-owned and franchise operations. Weight Watchers holds more than 40,000 meetings each week where members receive group support and learn about healthy eating patterns, behavior modification, and physical activity. WeightWatchers.com provides innovative, subscription weight management products over the Internet and is the leading Internet-based provider of these products in the world. In addition, Weight Watchers offers a wide range of products, publications and programs for those interested in weight loss and weight control.
Design by Vertigo Design NYC
Front cover: Grilled Flank Steak with Oven Fries.
WEIGHT WATCHERS PUBLISHING GROUP
Editor in Chief/VP Content: Theresa DiMasi
Creative Director: Ed Melnitsky
Photo Director: Deborah Hardt
Managing Editor: Diane Pavia
Assistant Editor: Katerina Gkionis
Food Editor: Eileen Runyan
Editor: Jackie Mills, R.D.N.
Nutrition Consultant: U. Beate Krinke
Photographers: Rita Maas, Romulo Yanes, Ann Stratton
Food Stylist: Anne Disrude
Prop Stylists: Philippa Braithwaite, Lynda White
HOUGHTON MIFFLIN HARCOURT
Publisher: Natalie Chapman
Editorial Director: Cindy Kitchel
Executive Editor: Anne Ficklen
Editorial Assistant: Molly Aronica
Managing Editor: Marina Padakis Lowry
Art Director: Tai Blanche
Production Director: Tom Hyland
Digital Managing Editor: Rebecca Springer
v1.1214
CONTENTS
Foreword
Introduction
The Science Factor
Making It Work
A Word About Weight Watchers Meetings
Weight Watchers and the Simply Filling Technique
About Our Recipes
Get Started, Keep Going, and Enjoy Good Nutrition
Shopping for Ingredients
Basics of Healthy Living
Eating for Good Health: Weight Watchers Good Health Guidelines
Food Safety
Cooking School
Kitchen Tools That Rule
Measuring Ingredients the Right Way
Essential How-Tos
Basics of Baking
Glossary of Cooking Terms
Entertaining with Ease
The Party Checklist
Seven Golden Rules for Feeding a Crowd
Our No-Fail Dinner Party Seating Plan
Menus for Every Occasion
Recipes by PointsPlus Value
Index
Foreword
I grew up in a house where my Italian mother was constantly at work stirring giant pots of tomato sauce, minestrone soup, or briny, brothy seafood stew. She’d make homemade sausages, bread, pasta, home-canned tomatoes, pickled vegetables, and home-cured meats. While my classmates ate bologna or PB&J sandwiches, I’d bring chicken cutlets, caponata, or fig jam on crusty bread.
Looking back, I was lucky to have eaten such good food, but even more amazing was watching my mom cook each dish from memory, flawlessly, never needing a recipe. I didn’t even know cookbooks existed until one day, when visiting a neighbor, I came across dog-eared copies of Julia Child’s Mastering the Art of French Cooking, Edna Lewis’ The Taste of Country Cooking, and Irma S. Rombauer’s The Joy of Cooking. It was at that moment and in the months following, as I made my way through dozens of recipes, that I realized how food and cooking is the one thing that simultaneously makes us unique and unites us all. We all eat, and what and how we eat says a lot about us.
Food is one of life’s great pleasures, but in the last several years, the food environment has changed dramatically. The combination of conflicting food messages, ubiquitous advertising, bigger portion sizes, almost universal food availability, and our very busy lives have made the basic question of what to eat a lot more complicated.
The advice and recipes you’ll find in this book are our way of helping you change your relationship with food. Our job is to get you back to eating well, to a time before making dinner had become fraught with anxiety and agenda.
As the leader in weight loss, Weight Watchers has a major responsibility to stay on the forefront of the latest nutrition and behavioral science research. We know that eating healthfully is a skills issue, and that to be successful you can’t do it alone. With the right knowledge and skills anyone can have a better relationship with food. This cookbook captures the essence of what Weight Watchers is all about.
We’ve assembled a team of recipe developers, chefs, and other culinary experts to create the dishes in this book. Our goal is to offer nutritious, easy-to-follow recipes, all lightened the Weight Watchers way. Our philosophy is to work with commonly available ingredients and not interfere too much with the food.
We provide plenty of recipes and advice for quick and easy meals and make-ahead tips. We give you variety, with regional and global tastes. And we are attentive to special dietary needs—you asked for gluten-free recipes so we’ve given you 292 of them!
For fun, we’ve added new chapters on small plates, grilling, and modern slow-cooker recipes. You’ll still find the basics—roasted chicken, spaghetti and meatballs, mac and cheese, pot roast—plus variations on such classics as omelettes, pancakes, mashed potatoes, and meat loaf. These are the essential recipes you’ll find yourself cooking over and over again.
We give you the basics of healthy living, including the Weight Watchers Good Health Guidelines. We’ve added a cooking school section, complete with all the essential tools and equipment for stocking a healthy kitchen plus fun illustrated technique guides.
What we want you to take away from this book is confidence in the kitchen. By cooking your way through these pages, you’ll start to commit recipes and techniques to memory, just like my mom did. You’ll cook not only to make yourself something healthy to eat, but to reconnect with your family and friends.
Here’s hoping this book becomes your very own classic guide to healthy eating and cooking—and that it opens up a treasure of opportunities for you to enjoy wonderful food, discover new tastes, and live a healthy, delicious life.
Theresa DiMasi
Editor in Chief/VP Content
An Introduction to Weight Watchers
For over 50 years, Weight Watchers® has helped millions of people around the world lose weight and change their relationship with food for good. The Weight Watchers New Complete Cookbook contains over 500 mouthwatering recipes hand-picked by our editors, and designed to work perfectly with the PointsPlus® program.
Built for real life. Backed by science.
The World Health Organization, the National Institute of Medicine, the National Institutes of Health and the U.S. Surgeon General’s Office—the most influential and knowledgeable organizations when it comes to weight and health issues—have come together to identify which weight-loss methods are the most effective and nutritionally sound. We draw directly from these reports and conduct our own extensive research to make sure our weight-loss program stays up-to-date with the latest in nutritional science.
How does Weight Watchers work?
At Weight Watchers, we recognize that each person is unique. That’s why the program works: It gives members the freedom to eat what they love—just smarter.
As part of a comprehensive approach to weight loss that includes food, activity, and behavior change, we provide a support network—in meetings and through digital tools and apps—that helps people lose weight and keep it off. For good.
To learn more about what Weight Watchers can do for you, check out www.weightwatchers.com
Weight Watchers and the Simply Filling Technique
Weight Watchers is with you—and for you—all the way to your weight goal. Our meetings provide support, motivation, and accountability. Our digital tools for subscribers include access to a robust suite of apps for iOS and Android devices, and provide access to our considerable database of foods and their PointsPlus values; a barcode scanner app; great community features; thousands of recipes; interactive cheat sheets; videos; articles and more. All these products are designed to help you toward your goal.
We created the Simply Filling technique for those times when you don’t want to track your PointsPlus values against your budget. To follow it, just eat from the list of satisfying Weight Watchers Power Foods® (they’re the foods that help fill you up faster and stay full longer, plus they deliver more nutrients for the PointsPlus value). Bonus: You don’t need to track any of them! Or, enjoy the fact that we’ve taken the work out of it for you and pick from the list of recipes below that follow Simply Filling:
89 Recipes that Work with the Simply Filling Technique
Chapter 1 Breakfasts and Brunches
Basic Omelette
Mixed Mushroom–Herb Omelette
Sweet Potato Hash and Eggs
Chapter 2 Beverages and Appetizers
Baba Ghanoush
White Bean Dip
Nectarine and Bell Pepper Salsa
Pico de Gallo
Chapter 3 Salads: Sides and Main Dishes
Beet, Apple, and Watercress Salad
All-American Potato Salad
Curried Potato Salad
Italian Dressing
Southwestern Black Bean Salad
Minted Tabbouleh
Warm Roasted Vegetable Salad
Roast Beef Salad with Arugula
Salmon Salad with Fresh Dill
Tuna and White Bean Salad
Quinoa, Black Bean, and Shrimp Salad
Chapter 4 Soups: Starters and Main Dishes
Summertime Grilled Corn Soup
Potato-Watercress Soup
South American–Style Pumpkin Soup
Chilled Cucumber-Yogurt Soup
Roasted Tomato–Bell Pepper Soup
Butternut Squash and Sage Soup
Basic Beef Stock
Basic Chicken Stock
Basic Vegetable Stock
Yellow Split Pea Soup
Best-Ever Black Bean Soup
Lentil and Swiss Chard Soup
Chinese Noodle Soup
Beef-Barley Soup
Avgolemono Chicken Soup
Chapter 5 Small Plates: Dishes to Mix and Match for Creative Meals
Creole Chicken Cutlets with Mango-Apple Relish
Garlic Shrimp Tapas
Chapter 6 Beef, Pork, and Lamb Main Dishes
Middle Eastern Beef Kebabs
Peppered Roast Tenderloin
Beef and Bean Chili
Pork Roast with Winter Vegetables
Caribbean-Style Pork Tenderloin
Fennel, Lemon, and Black Pepper Rub
Cajun Dry Rub
Garlicky Red Beans and Pork
Moroccan-Style Roast Leg of Lamb
Lamb Chops with Yogurt-Mint Sauce
Chapter 7 Poultry Main Dishes
Chicken and Vegetables with Roasted Garlic Sauce
Skillet Chicken with Cherry Tomatoes and Garlic
Dijon-Herb Marinade
Chicken and Black Bean Chili
Chapter 8 Seafood Main Dishes
Broiled Halibut with Pico de Gallo
Tuna with Black Bean and Corn Salad
Fried
Catfish with Potato Sticks
Rosemary-Lemon Tilapia and Vegetables en Papillote
Crisped Scallops with Cantaloupe Salsa
Chapter 9 Vegetarian Main Dishes
Tofu Burgers
Cuban-Style Rice and Beans
Millet and Butternut Squash Cakes
Chapter 10 Meals from the Grill
Argentina-Style Steak and Sauce
Cilantro-Ginger Grilled Pork Chops
Grilled Pork Chops with Summer Squash
Grilled Lamb Chops with Mixed Herb Pesto
Grilled Lemon Chicken
Mixed Seafood Skewers with Couscous
Grilled Spicy Shrimp with Papaya-Lime Salsa
Chapter 11 20-Minute Main Dishes
Grilled Pork Chops with Mixed Fruit Salsa
Stir-Fried Sea Scallops and Snow Peas
Chapter 12 Slow-Cooker Favorites
Garlicky White Bean Soup
Chapter 13 Vegetable Sides
Olive Oil and Lemon Smashed Potatoes
Cherry Tomatoes with Thyme
Pan-Braised Broccoli Rabe
Roasted Asparagus and Red Peppers
Roasted Brussels Sprouts and Carrots
Lemony Green Beans with Parsley
Kale with Balsamic Vinegar
Mushrooms with Fresh Thyme
Broccolini with Harissa and Shallots
Summertime Succotash
Roasted Summer Vegetables
Rosemary Root Vegetables
Chapter 14 Grain and Pasta Sides
Herbed Brown Rice
Couscous with Lime and Scallions
Herbed Couscous Pilaf
Spinach, Mushroom, and Bulgur Pilaf
Quinoa with Asparagus and Tarragon
Wheat Berries with Roasted Cauliflower
Israeli Couscous with Roasted Grapes
Soba Noodles with Spinach
Farro with Tomatoes and Green Beans
Pasta Shells with Edamame
About Our Recipes
While losing weight isn’t only about what you eat, Weight Watchers realizes the critical role eating right plays in your success and overall good health. That’s why our philosophy is to offer great-tasting, easy recipes that are nutritious as well as delicious. We make every attempt to use wholesome ingredients and to ensure that our recipes fall within the recommendations of the U.S. Dietary Guidelines for Americans for a diet that promotes health and reduces the risk for disease. If you have special dietary needs, consult with your health-care professional for advice on a diet that is best for you, then adapt these recipes to meet your specific nutritional needs.
To achieve these good-health goals and get the maximum satisfaction from the foods you eat, we suggest you keep the following information in mind while preparing our recipes.
Get Started, Keep Going, and Enjoy Good Nutrition
Recipes in this book have been developed for Weight Watchers members who are just getting started and for members who are further along toward their goals, including those who are using our PointsPlus plan, as well as anyone else interested in smart weight loss.
PointsPlus values are given for each recipe. They’re calculated based on the amount of protein, carbohydrates, fat, and fiber contained in a single serving of a recipe.
Recipes include approximate nutritional information: They are analyzed for Calories (Cal), Total Fat, Saturated Fat (Sat Fat), Trans Fat, Cholesterol (Chol), Sodium (Sod), Total Carbohydrate (Carb), Sugar, Dietary Fiber (Fib), Protein (Prot), and Calcium (Calc). The value provided for Total Carb includes sugars, starches, and fiber.
Substitutions made to the ingredients will alter the per-serving nutritional information and may affect the PointsPlus value.
Our recipes meet Weight Watchers Good Health Guidelines for eating lean proteins and fiber-rich whole grains and for having at least five servings of vegetables and fruits and two servings of low-fat or fat-free dairy products a day, while limiting the intake of saturated fat, sugar, and sodium.
Health agencies recommend limiting sodium intake. To stay in line with this recommendation, we keep sodium levels in our recipes reasonably low. If you don’t have to restrict your sodium, feel free to add a touch more salt as desired.
Recipes in this book that are designated gluten free do not contain any wheat (in all forms), barley, rye, or triticale, as well as products that are made from these ingredients, such as breads, couscous, pastas, seitan, soy sauce, beer, malt vinegar, and malt beverages. Check ingredient labels carefully on packaged foods that we might call for, as different brands of the same food product may or may not contain gluten. If you are following a gluten-free diet because you have celiac disease, please consult your doctor.
Cook’s Note suggestions have a PointsPlus value of 0 unless otherwise stated.
Recipes that work with the Simply Filling technique are listed here. Find more details about the Simply Filling technique at your meeting.
For information about the science behind lasting weight loss and more, please visit WeightWatchers.com/science.
PointsPlus value not what you expected?
You might expect some of the PointsPlus values in this book to be lower when some of the foods they’re made from, such as fruits and vegetables, have no PointsPlus values. Most fruits and veggies have no PointsPlus values when served as a snack or part of a meal, like a cup of berries with a sandwich. But if these foods are part of a recipe, their fiber and nutrient content are incorporated into the recipe calculations. These nutrients can affect the PointsPlus value.
Alcohol is included in our PointsPlus calculations. Because alcohol information is generally not included on nutrition labels, it’s not an option to include when using the hand calculator or the online calculator. But since we include alcohol information that we get from our nutritionists, you might notice discrepancies between the PointsPlus values you see in our recipes and the values you get using the calculator. The PointsPlus values listed for our recipes are the most accurate values.
Shopping for Ingredients
As you learn to eat healthier and add more Power Foods to your meals, consider the following to help you choose foods wisely:
Lean meats and poultry: Purchase lean meats and poultry and trim them of all visible fat before cooking. When poultry is cooked with the skin on, we recommend removing the skin before eating. Nutritional information for recipes that include meat, poultry, and fish is based on cooked, skinless boneless portions (unless otherwise stated), with the fat trimmed.
Seafood: Whenever possible, our recipes call for seafood that is sustainable and deemed the most healthful for human consumption so that your choice of seafood is not only good for the oceans but also good for you. For more information about the best seafood choices, go to the Environmental Defense Fund’s Seafood Selector at Seafood.edf.org or the Monterery Bay Aquarium’s Seafood Watch at seafoodWatch.org. For information about mercury and seafood go to weightwatchers.com and search for mercury.
Produce: For best flavor, maximum nutrient content, and the lowest prices, buy fresh local produce, such as vegetables, leafy greens, and fruits, in season. Rinse them thoroughly before using, and keep a supply of cut-up vegetables and fruits in your refrigerator for convenient healthy snacks.
Whole grains: Explore your market for whole grain products such as whole wheat and whole grain breads and pastas, brown rice, bulgur, barley, cornmeal, whole wheat couscous, oats, and quinoa to enjoy with your meals.
Basics of
Healthy Living
Eating for Good Health: Weight Watchers Good Health Guidelines
Weight Watchers Good Health Guidelines are meant to guide you toward healthful choices as you lose weight. These guidelines ensure that you are getting the nutrients you need to boost your health every day.
Fruits and Vegetables
Eat at least five servings of fruits and vegetables every day (nine servings if you weigh over 350 pounds). Fruits and vegetables are chock-full of vitamins, minerals, and antioxidants.
To meet your daily quota, eat a colorful mix:
Red (peppers, tomatoes, radicchio, apples)
Green (arugula, spinach, green beans, Swiss chard, broccoli, kale, watercress)
Blue and purple (eggplant, red cabbage, blackberries, blueberries, plums)
Orange (carrots, peppers, sweet potatoes, mango, apricots, papaya, cantaloupe)
White and brown (onions, leeks, cauliflower, mushrooms, turnips)
What’s in a Serving?
Fruit and vegetable serving sizes are 1 cup for leafy greens and ½ cup for all other vegetables and fruits. The lettuce alone in a large salad may well count for two or more vegetable servings.
Milk, Cheese, and Other Dairy Products
Include two servings of milk products—low-fat (1%) or fat-free—each day. If you’re a nursing mom, teenager, over 50, or weigh more than 250 pounds, you should have three servings of milk products each day.
To incorporate milk and dairy into your day, try these tips:
Start your day with a whole grain, high-fiber cereal topped with low-fat or fat-free milk.
Try low-fat cottage cheese with fruit for lunch or string cheese and an apple for a snack.
For an afternoon snack, enjoy a glass of fat-free milk along with a piece of fruit.
Make a creamy dessert by topping fat-free plain Greek yogurt with fresh sliced peaches or a handful of berries.
What’s in a Serving?
Examples of a serving of dairy foods are 1 cup milk or yogurt, ½ cup ricotta, or 1½ ounces of Cheddar or feta cheese.
Meat, Fish, Poultry, and More
Ensure that you are getting enough protein by having at least a serving or two of lean meat, skinless poultry, fish, beans, soy products, or lentils each day. Protein provides essential amino acids and necessary vitamins and minerals.
Here’s how to make wise, protein-rich choices:
Round or loin cuts of beef are the leanest. When it comes to pork and lamb, look for leg and loin cuts. When buying ground beef, choose 7 percent fat or less, and opt for ground skinless turkey or chicken.
Make soups, stews, and chili. These dishes are great ways to combine a small amount of meat with a generous amount of beans and vegetables.
Canned water-packed tuna, salmon, sardines, and trout are tasty ways to incorporate protein-rich food into your diet. Enjoy them in sandwiches and salads, or on whole grain crackers.
Keep your meals varied by incorporating fish that are high in heart-healthy omega-3 fatty acids. Try salmon, tuna, halibut, or trout.
What’s in a Serving?
A serving of lean meat, fish, or tofu is usually 3 to 4 ounces, while a serving of beans or lentils is ½ cup.
Whole Grains
Choose whole grain foods, such as brown rice and oats, whenever possible. A whole grain contains all of its essential parts: the bran (outer covering), endosperm (large inner part), and germ (nutrient-rich heart).
Here’s what to look for:
Whole wheat: bulgur, couscous, farro, kamut, spelt, wheat berries
Whole grain rice: brown rice, Bhutanese rice, wild rice
Whole corn: cornmeal, grits, hominy, plain air-popped popcorn
Also: amaranth, barley, buckwheat, millet, rolled oats, quinoa, rye, whole grain pasta, and whole grain udon noodles
Look for the Whole Grains Council rectangular yellow stamp on the package. Or check for these words on the label: whole grain,
whole wheat,
and stone ground whole.
What’s in a Serving?
Refer to the nutrition label on packages, but one serving of whole grains is usually about ½ cup cooked grain.
Healthy Oils
Have 2 teaspoons of healthy oils (olive, canola, sunflower, safflower, or flaxseed) each day. These healthy oils contain vitamin E and essential fatty acids. Since all oils are high in PointsPlus values—1 teaspoon has a PointsPlus value of 1—measure carefully and use wisely.
To make the most of the oils you use:
Choose safflower oil for high-heat cooking. For moderate-heat cooking, choose olive, canola, or sunflower oil. Save flaxseed oil for cold dishes such as salads.
Toss salad greens with dressing in a serving bowl rather than adding it at the table. You’ll use less dressing and each leaf will be coated with flavor.
To use less oil in cooking, opt for broiling, grilling, roasting, or steaming, rather than frying.
What’s in a Serving?
Have 2 teaspoons of healthy oil each day.
Liquids
To maintain good health, drink lots of liquid. Water is the best choice, but other possibilities include milk, seltzer, fruit or vegetable juices, unsweetened coffee or tea, and diet soft drinks—anything but alcohol. Besides keeping you well hydrated, drinking enough liquid helps keep your body temperature regulated, helps get rid of wastes, and ensures the proper functioning of cells, tissues, and organs.
Try these ideas to make sure you get enough liquids each day:
Have a beverage at every meal.
Keep a bottle of water with you throughout the day.
Say no to calorie-rich beverages. Opt for flavored seltzer, coffee, and herbal tea.
Keep a pitcher of unsweetened iced tea in the fridge. Or perk up the flavor of ice water by adding cucumber or lemon slices.
Drink more water when you’re active to prevent dehydration and help maintain your energy level.
What’s in a Serving?
Drink six 8-ounce glasses of water each day.
Food Safety
Safe food handling starts at the grocery store and continues at home. Each step along the way, is important to minimize the risk for contamination and food-borne illnesses. Here are tips to help keep you and your family safe.
Shopping Dos and Don’ts
Choose nonperishable items first, then select refrigerated and frozen items. This will help keep cold items cold and frozen items frozen.
Make the deli counter one of your last stops. Place deli meats in a shopping bag next to other cold items, such as dairy products or frozen vegetables, to help keep them cool.
Avoid canned foods that have dents, rust, or bulges. Squeeze frozen foods to ensure they are frozen solid.
Be Picky with Produce
Love shopping at farmers’ markets? Go early in the morning for the pick of the bunch.
In the supermarket, choose loose produce rather than packaged items so you have a 360 degree view of what you are buying.
Avoid produce that is wrinkled, bruised, shows signs of mold, or is cut.
Be Selective with Dairy Products
Check the sell-by
date on all dairy products.
Open egg cartons to make sure the eggs are clean and that none are cracked. Move them around to be sure.
Choose Fish and Seafood Wisely
Buy fish and seafood from busy stores with a high turnover.
Check that fish is well packed on fresh ice and that prepackaged fish is well wrapped.
Fresh fish should look shiny and firm and smell sweet and briny. The eyes of whole fish should be clear and the gills red and moist.
Check Meats and Poultry
Inspect the packaging. Make sure meat and poultry are tightly wrapped.
Check the sell-by
date on the label. Do not purchase meat and poultry past that date.
At the checkout, place meat and poultry in separate plastic bags to prevent juices from dripping onto other foods.
Prep Smart
Wash all fresh produce—even if the label says prewashed.
Place greens in a large bowl of cold water; drain in a colander. Place vegetables such as broccoli, cauliflower, and baby carrots in a colander and rinse under cold running water. Scrub sturdy produce such as apples, potatoes, and celery with a brush.
Do not wash produce with soap or detergent. These products are not approved for use on food and may leave residues.
Safe Storage
Use thermometers to ensure that your refrigerator maintains a temperature of 40°F or below and the freezer temperature stays at 0°F or below.
Rotate food. Place newly purchased items in the back of the refrigerator and older items towards the front.
Store packaged meat, fish, and poultry on a plate or in a bowl to catch any drips. Use within 2 days or freeze.
Store eggs in their original carton.
Place produce in the crisper drawer to maintain the proper amount of moisture. Store garlic, onions, and potatoes at cool room temperature.
Be Clean
Always wash your hands thoroughly with warm, soapy water before beginning any food preparation.
Use hot, soapy water and a dishcloth to clean countertops and appliances. Wash dishcloths often in hot, soapy water and change them daily. To keep your kitchen sponges clean, pop a moist sponge into the microwave and cook on High for 1 minute. (It will get very hot.) Studies show that this will kill 99 percent of all bacteria, including E. coli.
Stay on Board
Keep two cutting boards: one for meats, poultry, and seafood and one for produce.
Wood, bamboo, or plastic cutting boards are good choices. Wash them in hot, soapy water after each use and dry thoroughly. To sanitize cutting boards, clean them in a solution of 1 tablespoon bleach mixed with 1 gallon water.
Thaw Safely
Slow and sure: Thawing in the refrigerator is the safest way to defrost foods. Count on about 12 hours to thaw 1 pound of steak, ground meat, pork chops, chicken, or shrimp. Place the frozen food in a bowl (even if wrapped) to avoid any cross contamination as the food thaws.
Faster: You can thaw a 1-pound portion of food in about 2 hours in cold water. Place the food in a zip-close plastic bag, remove the air, and seal the bag. Submerge the bag in cold water and change the water every 30 minutes or until the food is thawed. If not cooking the food immediately, refrigerate and cook within a few hours.
Fastest: To thaw food in the microwave, follow the manufacturer’s directions. The thawing time will depend on the amount of food and the wattage of your microwave. Immediately cook the thawed food.
Safe Cooking Temperatures
Use an instant-read thermometer to ensure that cooked foods have reached a safe-eating temperature.
Insert the thermometer into the center or thickest part of the food (not touching any bone in roasts or poultry) to get an accurate reading. Follow the minimum safe cooking temperatures in the chart below.
Wash the stem of the thermometer in hot, soapy water after each use.
1. Breakfasts and BrunchesTomato and Egg Pizzas
Scrambled Eggs with Smoked Salmon and Dill*
ww classic Basic Omelette *
Tomato and Goat Cheese Omelette*
Canadian Bacon, Asparagus, and Scallion Omelette*
Mixed Mushroom–Herb Omelette*
Egg and Tomato Biscuit Sandwiches
Huevos Rancheros*
Breakfast Tostadas*
ALL ABOUT EGGS
Cheese Quiche
Spinach and Cheese Quiche
Overnight Bacon and Greens Strata
Sweet Potato Hash and Eggs*
Shrimp, Mushroom, and Tomato Frittata*
Breakfast Bread Pudding
Sausage and Veggie Breakfast Wraps
ww classic Basic Pancakes
Whole Wheat Pancakes
Blueberry Pancakes
Buckwheat Pancakes
Stuffed French Toast
Whole Grain French Toast
ww classic Whole Wheat–Buttermilk Waffles
Orange Waffles
Vanilla Waffles
Double Maple Waffles
Creamy Ham and Arugula Crêpes
Crêpes
ww classic Whole Grain Breakfast Muffins
Jam-Filled Whole Wheat Muffins
Ginger and Golden Raisin Muffins
Orange-Spice Muffins
No-Knead Whole Wheat Bread
Cranberry-Orange Bread
Fig and Anise-Flaxseed Muffins
Buttermilk-Blueberry Corn Muffins
Double Grain Blueberry Scones
ww classic Whole Wheat–Buttermilk Scones
Chocolate-Cherry Scones
Lemon-Blueberry Scones
Dried Peach–Pecan Scones
Ginger-Apricot Cereal Bars
Walnut-Raisin Granola
Baking Powder Biscuits
Mixed Grain Porridge
Baked Fruit-Cinnamon Oatmeal*
Honeyed Fruit and Yogurt Parfaits*
Very Berry Breakfast Yogurt*
Apricot-Cranberry Muesli with Yogurt*
Mocha Banana Smoothie*
Fruity Kale Smoothie*
* Gluten-Free Recipe
Tomato and Egg Pizzas
Serves 4
Cornmeal, for sprinkling
2 teaspoons olive oil
1 small onion, finely chopped
1 (8-ounce) can tomato sauce
Pinch salt
Pinch black pepper
1 pound refrigerated whole wheat pizza dough or ½ recipe Whole Wheat Pizza Dough
4 large eggs
2 tablespoons grated Parmesan cheese
2 tablespoons chopped fresh parsley
1 Spray large baking sheet with nonstick spray and sprinkle with cornmeal.
2 Heat oil in small skillet over medium heat. Add onion and cook, stirring, until softened, 5 minutes. Stir in tomato sauce, salt, and pepper; bring to boil.
3 Divide pizza dough into 4 equal pieces. On floured surface with floured rolling pin, roll each piece of dough into 6-inch round; roll edge in to form 1-inch-high rim. Transfer rounds to baking sheet; cover with towel. Let dough rise 30 minutes in warm place (80°–85°F).
4 Meanwhile, preheat oven to 450°F.
5 Spoon tomato sauce mixture evenly over pizza dough rounds. Bake 7 minutes. Break 1 egg in center of each pizza. Sprinkle pizzas with Parmesan. Bake just until whites are set and yolks begins to thicken, 8–10 minutes. Sprinkle with parsley.
Per serving (1 pizza): 386 Cal, 11 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 217 mg Chol, 934 mg Sod, 54 g Total Carb, 4 g Sugar, 7 g Fib, 16 g Prot, 92 mg Calc. PointsPlus value: 10
Scrambled Eggs with Smoked Salmon and Dill
Serves 6 • Gluten Free
2 teaspoons olive oil
1 small red onion, chopped
1½ cups fat-free egg substitute
⅓ cup fat-free milk
¼ teaspoon black pepper
1 (½-pound) piece smoked salmon, chopped
½ cup light sour cream
2 tablespoons snipped fresh dill
1 Heat oil in large nonstick skillet over medium heat. Add onion and cook, stirring, until softened, about 5 minutes.
2 Beat egg substitute, milk, and pepper in medium bowl. Add to skillet along with salmon. Cook until eggs begin to set, about 1½ minutes, pushing egg mixture toward center of skillet to form large soft curds. Continue cooking eggs until set, about 3 minutes longer.
3 Divide eggs evenly among 6 plates. Top each serving with dollop of sour cream and sprinkling of dill.
Per serving (scant 1 cup eggs and 1½ tablespoons sour cream): 122 Cal, 5 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 17 mg Chol, 897 mg Sod, 3 g Total Carb, 2 g Sugar, 0 g Fib, 14 g Prot, 64 mg Calc. PointsPlus value: 3
Cook’s Note
An opened carton of fat-free egg substitute can be refrigerated for up to 7 days, making it a handy staple. An unopened carton can be frozen for up to 1 year and thawed in the refrigerator. Do not refreeze.
WW CLASSIC
Basic Omelette
Serves 4 • Gluten Free
2 cups fat-free egg substitute
½ cup water
¼ teaspoon salt
Pinch black pepper
4 teaspoons canola oil
1 Whisk together egg substitute, water, salt, and pepper in medium bowl until frothy.
2 Coat 10-inch nonstick skillet with 1 teaspoon of oil and set over medium heat. When drop of water sizzles in pan, pour in generous ½ cup of egg mixture, tilting pan to coat bottom completely. Cook until eggs are almost set, about 3 minutes, gently lifting edge of eggs with silicone spatula to allow uncooked portion of egg to run underneath.
3 With spatula, fold omelette in half and slide onto plate. Repeat with remaining 3 teaspoons oil and remaining egg mixture.
Per serving (1 omelette): 81 Cal, 5 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 326 mg Sod, 0 g Total Carb, 0 g Sugar, 0 g Fib, 10 g Prot, 41 mg Calc. PointsPlus value: 2
Variations
Tomato and Goat Cheese Omelette
Gluten Free
Seed and coarsely chop 2 tomatoes; toss with 2 teaspoons chopped fresh parsley and pinch each salt and black pepper. After egg mixture is set, sprinkle one-fourth of tomato mixture and generous 2 tablespoons crumbled soft goat cheese over half of omelette and fold over.
Per serving (1 omelette): 112 Cal, 7 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 3 mg Chol, 393 mg Sod, 3 g Total Carb, 2 g Sugar, 1 g Fib, 12 g Prot, 67 mg Calc. PointsPlus value: 3
Canadian Bacon, Asparagus, and Scallion Omelette
Gluten Free
Cook 1½ cups sliced asparagus in boiling water until tender, about 4 minutes. Drain, rinse under cold running water, and pat dry with paper towels. Transfer to small bowl and combine with 2 slices fully cooked Canadian bacon, thinly sliced, 2 scallions, thinly sliced, and pinch each salt and black pepper. After egg mixture is set, sprinkle one-fourth of asparagus mixture over half of omelette and fold over.
Per serving (1 omelette): 119 Cal, 6 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 7 mg Chol, 708 mg Sod, 2 g Total Carb, 0 g Sugar, 1 g Fib, 15 g Prot, 60 mg Calc. PointsPlus value: 3
Mixed Mushroom–Herb Omelette
Gluten Free
Spray medium skillet with nonstick spray and set over medium heat. Add ½ pound sliced mushrooms and pinch each dried thyme, salt, and black pepper; cook, stirring occasionally, until mushrooms release their juices and they evaporate, about 8 minutes. Stir in 1 tablespoon chopped fresh parsley. After egg mixture is set, sprinkle one-fourth of mushroom mixture over half of omelette and fold over.
Per serving (1 omelette): 95 Cal, 5 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 367 mg Sod, 2 g Total Carb, 1 g Sugar, 0 g Fib, 11 g Prot, 46 mg Calc. PointsPlus value: 3
Egg and Tomato Biscuit Sandwiches
Serves 6
1 cup whole wheat pastry flour
½ cup all-purpose flour
2 teaspoons baking powder
½ teaspoon baking soda
⅛ teaspoon salt
½ cup plain fat-free yogurt
2 tablespoons fat-free milk
2 tablespoons + 2 teaspoons canola oil
6 large eggs
1 large tomato, chopped
2 tablespoons minced fresh chives
¼ teaspoon black pepper
1 Preheat oven to 425°F. Spray large baking sheet with nonstick spray.
2 Whisk together pastry flour, all-purpose flour, baking powder, baking soda, and salt in medium bowl. Whisk together yogurt, milk, and 2 tablespoons oil in small bowl. Add yogurt mixture to flour mixture, stirring just until soft dough forms.
3 Turn dough onto lightly floured work surface. Knead about 6 times or until dough just holds together. With lightly floured hands, pat dough into 7½-x-5-inch rectangle. With lightly floured knife, cut dough in half lengthwise, then crosswise in thirds, to make total of 6 (2½-inch) biscuits. Transfer biscuits to baking sheet and bake until lightly browned on bottoms, 10–12 minutes. Transfer biscuits to rack and let cool slightly, about 5 minutes.
4 Meanwhile, whisk together eggs, tomato, chives, and pepper in medium bowl.
5 Coat 12-inch nonstick skillet with remaining 2 teaspoons oil and set over medium heat. Add egg mixture and cook, stirring frequently, until eggs are set, 2–3 minutes.
6 Cut biscuits in half horizontally and fill evenly with egg mixture.
PER SERVING (1 FILLED BISCUIT): 257 Cal, 12 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 187 mg Chol, 397 mg Sod, 26 g Total Carb, 3 g Sugar, 3 g Fib, 12 g Prot, 175 mg Calc. PointsPlus value: 7
Huevos Rancheros
Serves 4 • Gluten Free
1 large tomato, diced
2 tablespoons chopped fresh cilantro
½ jalapeño pepper, seeded and minced
¼ teaspoon salt
2 teaspoons canola oil
4 large eggs
4 (6-inch) corn tortillas, warmed
1 cup canned fat-free refried black beans, warmed
4 tablespoons shredded reduced-fat sharp Cheddar cheese
1 To make salsa, stir together tomato, cilantro, jalapeño, and salt in small bowl.
2 Coat large nonstick skillet with oil and set over medium heat. Crack eggs into skillet, cover, and cook until whites are completely set and yolks begin to thicken, but are not hard, 3–4 minutes.
3 Place tortilla on each of 4 plates and spread with warmed beans. Place 1 egg in the center of each tortilla. Spoon ¼ cup of salsa over each egg, sprinkle with 1 tablespoon cheese, and serve at once.
PER SERVING (1 HueVO RANCHERO): 238 Cal, 10 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 190 mg Chol, 484 mg Sod, 24 g Total Carb, 3 g Sugar, 5 g Fib, 14 g Prot, 127 mg Calc. PointsPlus value: 6
Breakfast Tostadas
Serves 4 • Gluten Free • Photo
4 small tomatoes, coarsely chopped
2 scallions, coarsely chopped
1 jalapeño pepper, seeded and coarsely chopped
3 tablespoons lightly packed fresh cilantro leaves
¼ teaspoon salt
1 teaspoon white vinegar
4 large eggs
4 (6-inch) fat-free corn tortillas, warmed
1 cup lightly packed tender watercress sprigs
4 tablespoons shredded fat-free pepper Jack cheese
1 To make salsa, combine tomatoes, scallions, jalapeño, cilantro, and salt in food processor; pulse until coarsely chopped. Transfer to small bowl.
2 Half fill large skillet with water and bring to boil. Add vinegar and reduce heat so water slowly simmers. Crack eggs, one at a time, and slip into water, waiting about 10 seconds before adding each additional egg. Poach eggs just until set, about 1 minute. With slotted spoon, transfer eggs, one at a time, to paper towel–lined plate to drain.
3 Top each tortilla with watercress and 1 egg. Sprinkle evenly with pepper Jack and top with salsa.
Per serving (1 tostada): 160 Cal, 5 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 216 mg Chol, 272 mg Sod, 18 g Total Carb, 3 g Sugar, 2 g Fib, 10 g Prot, 165 mg Calc. PointsPlus value: 4
Cook’s Note
Serve the tostadas with cooked potatoes sprinkled with salt and black pepper (2 cooked small potatoes with each serving will increase the PointsPlus value by 2).
Breakfast TostadasAll About Eggs
Eggs are delicious, filling, inexpensive, and quick and easy to prepare—the perfect food at just 2 PointsPlus value per egg. Worried about cholesterol? According to the USDA, eggs are lower in cholesterol than previously thought, with just 185 mg in one egg.
How Eggs Are Graded
Eggs are sold by size and grade, which depends upon several factors, including the shell shape, the quality of the interior of the egg, and the size of the air pocket at the top of the egg.
Grade AA eggs have thick high-standing whites and round, upstanding yolks. They are recommended for frying, poaching, hard cooking, and baking.
Grade A eggs have reasonably firm whites with round, upstanding yolks. They are excellent for most purposes, including baking.
Egg Safety
Eggs should be cooked until the whites are firm and the yolks are soft. Dishes that contain eggs, such as stuffing or custard, should reach an internal temperature of 160°F.
Size Matters (Sometimes)
The size of eggs used for frying, poaching, or scrambling does not matter. But,