By request, I am going to share a couple of my family's favorite WW-friendly recipes. These are in constant rotation in our house and are very filling and point friendly. I have a family of 4 and these two recipes usually have enough left over for lunch the next day.
Vegetable rice skillet
1 medium onion, chopped
1 tablespoon butter
2 medium carrots, sliced
1-1/2 cups cauliflowerets
1-1/2 cups brocoli florets
1 cup uncooked long grain rice
2 garlic cloves, minced
1-1/2 cups reduced-sodium chicken broth
1 cup (4 ounces) shredded reduced-fat cheddar cheese
1 tablespoon minced fresh parsley
3/4 teaspoon salt
1 tablespoon lemon pepper
In a large nonstick skillet over medium heat, cook onion in butter until tender. Add carrots; cook 5 minutes longer. Stir in cauliflower, brocoli, rice, and garlic. Add broth; bring mixture to a boil.
Reduce heat; cover and simmer for 20 to 25 minutes or rice is tender. Remove from heat. Stir in cheese, parsley, salt, and lemon pepper.
Serving size: 3/4 cup
164 calories, 5 g fat, 2 g fiber, and 7 g protein.
Inside-out Cabbage Rolls
1 pound lean ground beef
1 large onion, chopped
1 large bell pepper, chopped
1 small head cabbage, chopped
1 can (10 ounces) mild rotel
1 cup reduced-sodium beef broth
1 can (8 ounces) tomato sauce
1 cup cooked brown rice
1/2 cup shredded reduced-fat cheddar cheese
Cook the beef, onion, and green pepper over medium heat until meat is no longer pink; drain.
Stir in the cabbage, tomatoes, broth, and tomato sauce. Bring to a boil. Reduce heat; cover and simmer for 20 to 25 minutes or until cabbage is tender, stirring occasionally.
Stir in rice; heat through. Remove from the heat. Sprinkle with cheese; cover and let stand until cheese is melted.
Serving size: 1-1/3 cups
244 calories, 8 g fat, 5 g fiber, 21 g protein
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