More than one million members worldwide participated the Weight Watchers diet program since the diet principles were created in 1962. The Weight Watchers diet is based on a point system for a balanced diet ideal for weight loss and the subsequent maintenance. As we all know, the critical factor in losing weight is the proper regulation of daily caloric intake. In Weight Watchers diet program the caloric intake is converted into food points, and participants may consume any foods desired on the prerequisite that points for the day are not exceeded. To inform the dieters, various diet recipes have been created and typically labeled the number of calories per serving. Below are some Weight Watchers recipes that are considered to be typical of the program.

Vegetable Soup
1 48 ounce can Tomato Juice
1 Can Beef Broth
1 Bag Frozen Vegetables
1 can white beans
1 can kidney beans
Salt and Pepper to Taste

Place all ingredients in a stock pot and bring to a boil. Reduce heat to simmer. Simmer for 30 minutes. Serve
Makes 24 (1 cup) servings
100 Calories 0.8g fat 2,5g fiber
Per serving 2 points

Beef Stew
2 teaspoons olive oil
1 pound stew beef, cut into 1 inch pieces
1 Tbsp minced onion
3/4 cups celery, chopped
3/4 pound potatoes, peeled and cut into small dice
6 carrots, sliced
1 48 ounce can Tomato Juice
1/2 cup plus 2 tablespoons beef stock
½ tsp minced garlic
1 tablespoon flour

Directions: Heat oil in a skillet until hot, place flour in a zip lock bag and place stew beef in and toss to flour the beef. Brown beef in the skillet. In a stock pot place all the other ingredients and add stew beef. Bring mixture to a boil. Reduce to simmer and cook for 45 minutes to 1 hour. Serve

Makes 8 servings (1 cup) 5 points per serving
Calories: 280 Fat: 8 g Cholesterol: 60 mg Protein: 25 g Carbohydrates: 30 g Fiber: 6 g Sodium: 340 mg

Beefy Heart Chili
1 tablespoon + 1 teaspoon olive oil
1 ½ tsp minced onion
1/4 cup green bell pepper, chopped
½ stalk celery chopped
1 tsp garlic powder
1 teaspoon seeded jalapeno pepper, finely chopped
10 ounces extra-lean ground beef, 10% or less fat
2 tablespoon chili powder
1 teaspoons ground cumin
¼ tsp Worcestershire Sauce
2 tsp Salt
1 packet Splenda
1 48 ounce can Low Salt Tomato Juice
16 ounces cooked pinto or kidney beans, rinsed, drained
12 ounces Water

Heat oil in a skillet. Add bell pepper, celery, and ground beef, cook until beef is browned. Remove from heat. In a stock pot, combine all of the remaining ingredients, drain the beef mixture, rinse with water if desired. Add to the ingredients in the stock pot. Bring to a boil.
Reduce to simmer. Cook 1 to 2 hours.
Serving Size: 1 cup 7.5 points

Per serving: 370 calories, 27 g Protein, 13 g Fat, 40 g Carbohydrate, 566 mg Sodium, 44 mg Cholesterol, 7 g Dietary Fiber

Cheesy Broccoli Casserole
1 box Uncle Ben’s Fast Cooking Long Grain Wild Rice (do not use seasoning packet)
1 Cup low fat Velveeta Cheese Shredded
1 Can Low Fat/Low Sodium Cream of Chicken Soup
1 Bunch of Broccoli Chopped into small pieces
½ tsp Onion Powder
2/3 Cup fat free milk
½ tsp salt
PAM or other Non-Stick Spray

Directions: Preheat oven to 350 degrees. Place chopped broccoli pieces in a large microwavable bowl with a small amount of water. Cook on high power for 3 minutes. Remove from microwave and drain off excess water. Add all other ingredients into the bowl and mix well. Spray casserole dish with non stick spray and put casserole ingredients into the dish. Place into the oven. Cook at 350 degrees for 30-40 minutes. Serve. May refrigerate or freeze left over portions for up to 2 weeks. May substitute 1 large frozen bag of broccoli for the fresh broccoli if desired.

Makes 8 servings 3 points per serving
Per serving: 165 calories (17% from fat) 8.3 g protein 3.1 g fats ( sat 1.5 g); 26.8 g carbs; 2.7 g fiber ; 10 mg cholesterol ; 1 mg iron ; 528 mg sodium; 212 mg calcium

Cinna-Apple Muffins
2 Cups whole wheat flour
1 Tbsp baking powder
1 1/4 Cups unsweetened applesauce
¼ Cup Brown Sugar
1/3 Cup Honey
1/2 Cup. dark raisins or chopped walnuts
½ tsp cinnamon
1/8 tsp ginger
2 egg whites
PAM or Non Stick Baking Spray

Directions: Preheat oven to 350 degrees. Mix together flour and baking soda. Add applesauce, brown sugar, honey, cinnamon, ginger, and egg whites and mix well. Fold in raisins and nuts. Spray muffin pan with non stick baking spray or use paper baking cups. Place mixture into the pan filling the muffin cups approximately half full. Place into the oven. Cook at 350 degrees for 16 to 18 minutes or golden brown. Remove from the oven. Allow to cool 5 minutes before serving. May be refrigerated for up to 1 week.

Servings 12 (1 muffin)
Calories…..130 Fat…..0.4 g Cholesterol…..0 mg Fiber…..3.3 g.

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