side stories
celebrated veggies and sides
cauliflower casserole, pizza-style
In the distant Weight Watchers past, occasionally a “pizza” was made using cauliflower as the “crust” and cooked-down tomato juice as the “sauce.” Today’s version packs a lot more flavor and cheesy goodness but still keeps the inspiration. Use marinara sauce from a jar, or try our easy recipe.
SERVES 6
Vegetarian
1 medium (2-pound) cauliflower head, trimmed and separated into florets
2 cups low-fat marinara sauce
¼ cup seasoned dried bread crumbs
1 cup shredded part-skim mozzarella cheese
2 tablespoons freshly grated Parmesan cheese
1 Preheat the oven to 350°F.
2 Fill a medium saucepan two-thirds full with water and bring to a boil; add the cauliflower. Reduce the heat and simmer until the cauliflower is tender-crisp, 8–10 minutes; drain.
3 Spread 1 cup of the sauce in the bottom of an 8-inch-square baking dish or 9-inch pie plate. Add the cauliflower, then sprinkle with the bread crumbs. Pour the remaining sauce evenly over, then sprinkle with the mozzarella and Parmesan cheeses. Cover with foil and bake until the cauliflower is soft and the cheese is melted, about 30 minutes.
PER SERVING (¾ cup): 139 Cal, 6 g Total Fat, 3 g Sat Fat, 12 mg Chol, 566 mg Sod, 14 g Carb, 3 g Fib, 9 g Prot, 217 mg Calc. PointsPlus value: 4.
cheese sauce
Even the earliest Weight Watchers Cookbook included a recipe for cheese sauce; then, as now, it was a great way to top vegetables deliciously. Try this rich, creamy version on cauliflower, broccoli, or asparagus. It just may get you to eat more vegetables!
SERVES 6
Vegetarian
½ cup evaporated fat-free milk
3 tablespoons all-purpose flour
¾ cup low-fat (1%) milk
2 teaspoons Dijon mustard
½ teaspoon salt
½ cup shredded reduced-fat sharp cheddar cheese
¼ teaspoon ground pepper
1 Whisk together the evaporated milk and flour in a small saucepan until smooth. Whisk in the low-fat milk, mustard, and salt. Bring to a simmer and cook, stirring frequently, until the sauce is slightly thickened, 4 minutes.
2 Stir in the cheddar cheese and pepper. Remove from the heat and stir until the cheese has just melted and the sauce is smooth. Serve at once.
PER SERVING (3 tablespoons): 72 Cal, 2 g Total Fat, 1 g Sat Fat, 7 mg Chol, 305 mg Sod, 7 g Carb, 0 g Fib, 6 g Prot, 171 mg Calc. PointsPlus value: 2.
Today, it’s easy to find reduced-fat cheeses in the supermarket dairy section. To get the most flavor, look for sharp cheddar, with the fat reduced by 50 percent (cheddar with a greater fat reduction tends to be rubbery when melted). You can also find reduced-fat cheddar preshredded and sold in plastic bags.
green bean casserole
This beloved dish comes straight out of the fifties: Made with canned and/or frozen ingredients, it epitomizes that era’s penchant for convenience food in all forms. Yet it still finds a place on our tables today, especially around the holidays. We’ve found a way to capture that same convenience without sacrificing flavor.
SERVES 4
4 cups frozen cut green beans
1 medium onion, chopped
1 teaspoon sugar
1 (10¾-ounce) can reduced-fat condensed cream of mushroom soup
¾ cup reduced-fat shredded sharp cheddar cheese
1 teaspoon Worcestershire sauce
½ teaspoon garlic powder
½ cup French-fried onions
1 Preheat the oven to 350°F. Spray an 8-inch-square baking pan with nonstick spray.
2 Cook the green beans according to package directions on the stovetop or in the microwave. Drain and transfer to a large bowl.
3 Spray a small nonstick skillet with nonstick spray and set over medium-high heat. Add the onion and sugar; cook, stirring, until starting to brown, 5–6 minutes. Transfer the onion to the bowl with the green beans. Stir in the soup, cheese, Worcestershire sauce, and garlic powder. Pour into the baking pan.
4 Bake 25 minutes; sprinkle with the French-fried onions and bake until bubbly, 5 minutes longer.
PER SERVING (1 cup): 173 Cal, 8 g Total Fat, 3 g Sat Fat, 13 mg Chol, 514 mg Sod, 18 g Carb, 4 g Fib, 8 g Prot, 231 mg Calc. PointsPlus value: 4.
The topping for this classic casserole, canned French-fried onions, are just that—onions dipped in flour and seasonings and deep-fried. If you’d like a modern (and healthier) touch of crunch, try panko bread crumbs, crumbled whole grain snack crackers, or bran cereal.
Green Bean Casserole
tortilla-cheese casserole
Corn lovers rejoiced when Weight Watchers removed this tasty vegetable from the “forbidden” list. Here, luxurious-tasting but fat-free creamed corn lends a touch of sweetness and creamy texture to this easy-to-make casserole. Don’t worry about the pepper sauce; use a mild, flavorful type like Frank’s Red Hot to add a spicy tang without a lot of heat.
SERVES 6
Vegetarian
4 (6-inch) corn tortillas
1 large sweet onion, chopped
1 green bell pepper, chopped
1½ teaspoons ground cumin
¾ teaspoon dried marjoram
1 (15-ounce) can creamed corn
2 large eggs
3 egg whites
⅔ cup shredded reduced-fat cheddar cheese
2 tablespoons chopped cilantro or parsley
2 tablespoons mild pepper sauce
¾ cup salsa
1 Place the oven rack in the center of the oven; preheat the oven to 375°F. Spray a 1½-quart casserole dish with nonstick spray. Stack the tortillas and cut crosswise into 1-inch strips. Place the tortilla strips on a baking sheet in a single layer. Bake until lightly golden, 6 minutes.
2 Spray a large nonstick skillet with nonstick spray and set over medium heat. Add the onion and pepper and cook, stirring occasionally, until just tender, 12 minutes. Stir in the cumin and marjoram; remove from the heat and let cool in the pan.
3 Meanwhile, stir together the creamed corn, eggs, egg whites, ⅓ cup of the cheese, the cilantro or parsley, and the pepper sauce in a large bowl until blended. Stir in the cooled vegetable mixture. Spoon about half of the mixture into the prepared dish. Arrange half of the tortilla strips on top. Spoon on the remaining egg mixture and arrange the remaining strips on top. (You can stand a few rounded strips along the edges for a scalloped effect, if you like.) Bake until golden and set in the center, 35–40 minutes. Serve with the salsa.
PER SERVING (1⁄6 of casserole with 2 tablespoons salsa): 186 Cal, 5 g Total Fat, 2 g Sat Fat, 78 mg Chol, 581 mg Sod, 27 g Carb, 4 g Fib, 11 g Prot, 162 mg Calc. PointsPlus value: 5.
ratatouille au gratin
Anyone who says she doesn’t like vegetables has probably never tasted a good ratatouille. A staple in the south of France (and in the kitchens of seventies gourmet cooks), this medley of Mediterranean vegetables is a tasty addition to just about any meal. Here, we’ve topped it with a crunchy Parmesan crust for extra impact. Got leftovers? They’re even more delicious the next day.
SERVES 4
Vegetarian
4 teaspoons olive oil
1 large onion, chopped
2 garlic cloves, minced
1 yellow bell pepper, cut into ½-inch strips
1 green bell pepper, cut into ½-inch strips
1 cup water
1 medium (1¼-pound) eggplant, peeled and chopped
1 medium (8-ounce) zucchini, chopped
1 (14-ounce) can diced tomatoes, with juice
1 cup tomato juice
1 tablespoon chopped basil, or 1 teaspoon dried
1 tablespoon chopped oregano, or 1 teaspoon dried
1 tablespoon chopped thyme, or 1 teaspoon dried
¼ teaspoon salt
Freshly ground pepper
¼ cup freshly grated Parmesan cheese
¼ cup plain dried bread crumbs
Fresh parsley (optional)
1 Heat a large nonstick skillet over medium heat. Swirl in the oil, then add the onion and garlic. Cook, stirring occasionally, until fragrant, about 2 minutes.
2 Add the yellow and green peppers and ½ cup of the water; cook, stirring frequently, until the liquid has evaporated and the peppers are wilted. Add the eggplant, zucchini, and the remaining ½ cup water; cook, stirring frequently, until the liquid has evaporated and the eggplant and zucchini are wilted. Add the tomatoes, tomato juice, basil, oregano, thyme, salt, and pepper. Cook, stirring occasionally, until the liquid has evaporated and the vegetables are tender, 15–20 minutes.
3 Meanwhile, preheat the broiler. Spray a 2-quart shallow flameproof casserole dish with nonstick spray.
4 Transfer the ratatouille to the casserole dish. Combine the cheese and bread crumbs in a small bowl; sprinkle the mixture over the ratatouille. Broil 5 inches from the heat, watching carefully, until the top is golden brown, about 2 minutes. Sprinkle with the parsley, if using.
PER SERVING (1 cup): 191 Cal, 8 g Total Fat, 2 g Sat Fat, 5 mg Chol, 708 mg Sod, 27 g Carb, 6 g Fib, 7 g Prot, 170 mg Calc. PointsPlus value: 5.
Ratatouille is a perfect way to use up all those summer veggies from your garden or the farmers’ market. Alter this versatile recipe based on what you’ve got a bumper crop of—use more eggplant and skip the zucchini, add an extra pepper or two, and if you’ve got fresh tomatoes, use those instead of canned.
asparagus en papillote
When choosing asparagus, look for bunches with straight, firm stalks and with tips tightly closed. To trim, bend the stalks near the base and the woody part of the stalk will snap off.
SERVES 4
Vegetarian
1 (1-pound) bunch asparagus, trimmed
2 teaspoons olive oil
2 teaspoons fresh lemon juice
¼ teaspoon salt
Freshly ground pepper
1 Preheat oven to 400°F. Cut a 24-inch sheet of heavy-duty foil.
2 Place the asparagus in the center of the foil; fold the foil into a packet, rolling and crimping the foil on all sides to make a tight seal. Bake until the asparagus is tender but still bright green, 20–30 minutes (watch for escaping steam as you open the foil to check).
3 Carefully open the packet, avoiding the steam, and transfer the asparagus with tongs to a serving platter. Drizzle with the oil and lemon juice, then sprinkle with the salt and pepper. Serve hot, cold, or at room temperature.
PER SERVING (4–6 spears): 37 Cal, 3 g Total Fat, 0 g Sat Fat, 0 mg Chol, 148 mg Sod, 3 g Carb, 1 g Fib, 2 g Prot, 15 mg Calc. PointsPlus value: 1.
Don’t just think of this low PointsPlus value recipe as a side dish—have it as a snack, too. Bake extra packets, cool, and refrigerate up to 3 days. Enjoy the asparagus cold with a dip made with 2 tablespoons plain fat-free yogurt and ½ teaspoon grated lemon zest.
broccoli rabe with lemon and garlic
The first Weight Watchers Cookbook included a recipe for Lemon Broccoli—cooked broccoli tossed with a little lemon juice and sugar substitute. We’ve improved on the original by adding a holy trio that makes any green vegetable taste better: lemon, garlic, and a little olive oil. Try this recipe with broccolini, Swiss chard, spinach, or just plain broccoli.
SERVES 4
20 Min or Less
1 bunch broccoli rabe, trimmed of tough stalks, and coarsely chopped
4 teaspoons olive oil
½ cup reduced-sodium chicken broth
4 garlic cloves, minced
¼ teaspoon salt
¼ teaspoon crushed red pepper
2 tablespoons fresh lemon juice
4 lemon wedges (optional)
1 Put the broccoli in a steamer basket; set it in a saucepan over 1 inch of boiling water. Cover tightly and steam until barely tender, 3–5 minutes.
2 Heat a large nonstick skillet. Swirl in the oil, then add the broccoli. Cook, stirring, 1 minute; add the broth, garlic, salt, and pepper. Cook, stirring frequently, until the broccoli is tender but still bright green and the liquid has evaporated, about 5 minutes. Add the lemon juice and toss to coat. Serve with the lemon wedges, if using.
PER SERVING (½ cup): 80 Cal, 5 g Total Fat, 1 g Sat Fat, 0 mg Chol, 236 mg Sod, 7 g Carb, 3 g Fib, 4 g Prot, 58 mg Calc. PointsPlus value: 2.
brussels sprouts with dried cranberries and lemon
Brussels sprouts used to be counted as a “limited” vegetable in the Weight Watchers program, to be eaten sparingly and only at dinner. To some, that may not have been much of a hardship—but then they hadn’t tasted this colorful sweet-and-sour side dish. It pairs perfectly with roasted meat or fowl; try it at Thanksgiving.
SERVES 4
20 Min or Less
Vegetarian
1 (10-ounce) package Brussels sprouts
½ cup dried cranberries
2 tablespoons fresh lemon juice
4 teaspoons olive oil
¼ teaspoon salt
¼ teaspoon ground pepper
1 Trim the tough outer leaves from the Brussels sprouts; slice off the stem end and cut a small × in the bottom of each sprout.
2 Put the sprouts in a steamer basket; set it in a saucepan over 2 inches of boiling water. Cover tightly and steam until the sprouts are tender but still bright green, 10–15 minutes.
3 Combine the cranberries, lemon juice, oil, salt, and pepper in a medium bowl. Add the Brussels sprouts and toss to coat. Serve hot or at room temperature.
PER SERVING (¾ cup): 118 Cal, 5 g Total Fat, 1 g Sat Fat, 0 mg Chol, 163 mg Sod, 19 g Carb, 4 g Fib, 3 g Prot, 19 mg Calc. PointsPlus value: 3.
To make a roasted version, cut the Brussels sprouts in half, place in a baking pan, and toss with the olive oil, salt, and pepper. Roast at 400°F, stirring once, until browned and tender, about 25 minutes. Transfer to a bowl and stir in the cranberries and lemon juice.
cauliflower puree
Once upon a time, when potatoes were not allowed on the Weight Watchers Program, members were encouraged to whip up some Mock Mashed Potatoes—or pureed cooked cauliflower—whenever they wanted the real thing. Our update is creamier and more flavorful, but it’s still a great substitute for mashed potatoes.
SERVES 4
20 Min or Less
Vegetarian
1 medium (2-pound) cauliflower head, trimmed and separated into florets
⅓ cup fat-free half-and-half
½ teaspoon salt
⅛ teaspoon nutmeg
Pinch white pepper
Fill a medium saucepan two-thirds full with water and bring to a boil; add the cauliflower. Reduce the heat and simmer until the cauliflower is soft, about 15 minutes; drain. Pulse the cauliflower in a food processor to a smooth puree. Add the half-and-half, salt, nutmeg, and pepper; pulse to blend. Serve at once.
PER SERVING (½ cup): 45 Cal, 0 g Total Fat, 0 g Sat Fat, 0 mg Chol, 345 mg Sod, 9 g Carb, 3 g Fib, 3 g Prot, 379 mg Calc. PointsPlus value: 1.
You can also turn the puree into a creamy soup. Just thin it with a (14-ounce) can of reduced-sodium chicken broth to make four (1-cup) servings.
braised red cabbage with apples, onions, and raisins
The sweet-and-sour tanginess of this side dish is a terrific partner for beef, ham, or pork. And try it on leftover-meat sandwiches, Reuben-style. It’s best served a day or two after it’s made.
SERVES 4
Vegetarian
2 teaspoons vegetable oil
1 large red onion, chopped
1 small red cabbage, coarsely chopped
1 cup hot water
1 apple, peeled, cored, and chopped
¼ cup raisins
3 tablespoons firmly packed dark brown sugar
3 tablespoons cider vinegar
½ teaspoon caraway seeds
¼ teaspoon salt
Freshly ground pepper
¼ cup chopped flat-leaf parsley (optional)
1 Heat a large nonstick skillet. Swirl in the oil, then add the onion. Sauté over medium heat until golden, about 10 minutes.
2 Stir in the cabbage, water, apple, raisins, sugar, vinegar, caraway seeds, salt, and pepper. Reduce the heat to low; cook, covered, stirring occasionally, until the cabbage is tender but still crunchy, about 10 minutes. Uncover and cook, stirring occasionally, until the cabbage is very tender and the liquid has evaporated, about 10 minutes more. Sprinkle with the parsley, if using, or cover tightly and refrigerate until ready to serve.
PER SERVING (1 cup): 159 Cal, 3 g Total Fat, 0 g Sat Fat, 0 mg Chol, 178 mg Sod, 34 g Carb, 5 g Fib, 3 g Prot, 94 mg Calc. PointsPlus value: 4.
Serve this autumnal side dish with Salisbury Steaks with Mushroom Gravy, Pork Loin Roast with Gingersnap Sauce, or Skillet Pork Chops with Onion Gravy.
coleslaw
Were Weight Watchers members satisfied by the 1966 recipe for Coleslaw, in which shredded cabbage was tossed with a dressing that included mustard, nonfat dry-milk powder, and a little artificial sweetener? We may never know, but we’re certain of how tangy and authentic-tasting our twenty-first-century version is.
SERVES 4
20 Min or Less
Vegetarian
1 tablespoon + 1 teaspoon reduced-fat mayonnaise
¼ cup + 2 tablespoons white wine or cider vinegar
3 tablespoons plain fat-free yogurt
1 tablespoon vegetable oil
1 teaspoon prepared mustard
½ teaspoon sugar
½ teaspoon celery seeds
¼ teaspoon salt
Freshly ground pepper
1 small (1-pound) green cabbage, shredded (4 cups)
2 carrots, peeled and grated
1 small onion, minced (optional)
Whisk the mayonnaise, vinegar, yogurt, oil, mustard, sugar, celery seeds, salt, and pepper in a large nonreactive bowl. Add the cabbage, carrots, and onion, if using, to the bowl; toss to coat evenly. Serve at once, or cover and refrigerate up to 3 hours (add the onion just before serving).
PER SERVING (1½ cups): 92 Cal, 5 g Total Fat, 1 g Sat Fat, 2 mg Chol, 254 mg Sod, 10 g Carb, 3 g Fib, 2 g Prot, 76 mg Calc. PointsPlus value: 2.
Want to go green? Substitute 5 cups of packaged broccoli slaw mix for the cabbage and carrots.
stir-fried baby bok choy with snow peas, shiitake mushrooms, and ginger
Stir-frying is the ideal cooking technique for vegetable lovers. Thanks to the larger cooking surface of a wok or large skillet and just a little oil, vegetables cook in a flash and retain their flavor and crunch.
SERVES 4
20 Min or Less
Vegetarian
1 tablespoon vegetable oil
4 (¼-pound) heads baby bok choy, trimmed, and halved
½ cup reduced-sodium vegetable broth
1 onion, cut into 16 wedges
12 shiitake mushroom caps, sliced
¼ pound snow peas, trimmed and thinly sliced on the diagonal
1 tablespoon reduced-sodium soy sauce
1 teaspoon sesame oil
1 teaspoon grated peeled fresh ginger
2 garlic cloves, finely chopped
½ teaspoon crushed red pepper
Heat a large skillet or wok over high heat until a drop of water skitters. Pour in the vegetable oil; swirl to coat the pan. Add the bok choy and broth; cover and steam 1 minute. Uncover and stir in the onion and mushroom caps; stir-fry another 2–3 minutes. Add the snow peas, soy sauce, sesame oil, ginger, garlic, and pepper. Cook, stirring continuously, until the vegetables are tender-crisp and the liquid has evaporated, 3–4 minutes.
PER SERVING (1 cup): 100 Cal, 11 g Total Fat, 1 g Sat Fat, 0 mg Chol, 255 mg Sod, 11 g Carb, 3 g Fib, 5 g Prot, 135 mg Calc. PointsPlus value: 4.
Freeze any leftover ginger in a zip-close freezer bag for up to three months. When you need some, just scrape off an inch or so of its tough brown outer skin and grate it in its frozen state.
Stir-Fried Baby Bok Choy with Snow Peas, Shiitake Mushrooms, and Ginger
steamed cauliflower with raisins and pine nuts
Here’s a surprising trio! The cabbage-y taste and softness of the cauliflower are complemented by the sweet chewiness of the raisins and the crunch of pine nuts. Choose purple cauliflower or vibrant green broccoflower to give the dish some color. Or you could prepare this with broccoli, Brussels sprouts, or chopped sturdy greens like kale, cabbage, or collards instead of cauliflower.
SERVES 4
20 Min or Less
Vegetarian
½ cup raisins
1 medium (2-pound) cauliflower head, trimmed and separated into florets
¼ cup pine nuts
4 teaspoons olive oil
¼ teaspoon salt
Freshly ground white pepper
4 lemon wedges
1 Put the raisins in a small bowl of hot water until plump and soft, about 10 minutes; drain and set aside.
2 Put the cauliflower in a steamer basket; set it in a saucepan over 1 inch of boiling water. Cover tightly and steam until tender but not mushy, 6–8 minutes.
3 Meanwhile, toast the pine nuts in a small, dry nonstick skillet over medium-low heat; slide the pan gently back and forth over the heat so the nuts cook evenly. As soon as they begin to turn golden, remove the pan from the heat and transfer the nuts to a heatproof plate to cool.
4 Toss the cauliflower with the raisins, pine nuts, oil, salt, and pepper in a serving bowl. Serve with the lemon wedges.
PER SERVING (1¼ cups): 175 Cal, 9 g Total Fat, 1 g Sat Fat, 0 mg Chol, 191 mg Sod, 24 g Carb, 5 g Fib, 4 g Prot, 41 mg Calc. PointsPlus value: 5.
the art of the cauliflower
Cauliflower has always been a favorite vegetable for Weight Watchers members because of its versatility: When pureed, its creamy texture mimics real cream and its mild flavor makes it adaptable to almost any dish—even macaroni and cheese! Try these retro recipes and see how versatile and delicious cauliflower can be.
baked macaroni, cheese, and cauliflower casserole circa 1980
serves 2
PointsPlus value: 12 per serving (1½ cups)
2 tablespoons margarine
2 tablespoons all-purpose flour
1 cup fat-free milk
2 ounces shredded cheddar cheese
2 cups cooked cauliflower florets
1⅓ cups cooked macaroni
½ cup canned sliced mushrooms
Salt and white pepper to taste
Preheat the oven to 350°F. Spray a 1-quart baking dish with nonstick spray. Set aside.
Melt the margarine in a small saucepan set over medium heat. Add the flour and cook, stirring constantly, until the mixture comes to a boil. Slowly whisk in the milk. Cook, whisking constantly, until the mixture comes to a boil and thickens, about 5 minutes. Remove from the heat and add the cheddar, whisking until melted. Stir in the cauliflower, macaroni, mushrooms, salt, and pepper.
Spoon the mixture into the prepared baking dish and bake until bubbling, about 25 minutes.
“fried” cauliflower circa 1980
serves 2
PointsPlus value: 5 per serving (1 cup)
1 large egg
3 tablespoons plain dried bread crumbs
2 cups cauliflower florets, cooked and cooled
1 tablespoon vegetable oil
⅛ teaspoon salt
Pinch black pepper
Place the egg in a shallow bowl and beat lightly. Place the bread crumbs in another shallow bowl. Dip the cauliflower in the egg, then in the bread crumbs; toss to coat.
Heat a medium nonstick skillet over medium heat. Swirl in the oil. Add the cauliflower and cook, turning often, until browned on all sides, 6–8 minutes. Transfer to a plate; sprinkle with the salt and pepper.
“cream” of cauliflower soup circa 1970
serves 6
PointsPlus value: 2 per serving (about ¾ cup)
3 cups chopped cauliflower
2 cups reduced-sodium chicken broth
1 cup chopped celery
1 tablespoon dehydrated onion flakes
¼ teaspoon salt
Pinch white pepper
1½ cups fat-free evaporated milk
Combine the cauliflower, broth, celery, onion flakes, salt, and pepper in a large saucepan; cover and simmer until the vegetables are very soft, about 20 minutes. Uncover and let cool slightly.
Puree the cauliflower mixture in a blender. Return the puree to the saucepan and stir in the milk. Set over medium-low heat and cook, stirring often, until heated through (do not boil).
Note: All PointsPlus values were calculated using the Weight Watchers online recipe builder.
corn, zucchini, and green bean succotash
Succotash is a traditional Southern dish made from lima beans plus red or green bell peppers. In our version, we’ve given it a little more crunch with the addition of zucchini and green beans.
SERVES 4
20 Min or Less
Vegetarian
½ pound green beans, trimmed and cut into 1½-inch lengths
2 tablespoons unsalted butter
1 medium onion, chopped
1 garlic clove, minced
1 medium (8-ounce) zucchini, quartered lengthwise and cut into ½-inch pieces
2 plum tomatoes, seeded and chopped
2 cups cooked or thawed frozen corn kernels
½ teaspoon salt
⅛ teaspoon nutmeg
⅛ teaspoon cayenne
1 Bring a large pot of water to a boil. Add the beans; return to a boil and cook until just bright green, 3 minutes. Drain in a colander under cold water to stop cooking.
2 Melt the butter in a large skillet over medium-high heat. Stir in the onion and garlic; cook until starting to soften, 3 minutes. Add the zucchini and tomatoes, and sauté until softened, 3 minutes. Stir in the green beans, corn, salt, nutmeg, and cayenne; cook until heated through, about 3 minutes.
PER SERVING (1¼ cups): 151 Cal, 6 g Total Fat, 4 g Sat Fat, 16 mg Chol, 304 mg Sod, 24 g Carb, 5 g Fib, 4 g Prot, 43 mg Calc. PointsPlus value: 4.
Succotash is the perfect summer side dish for—actually everything. Serve it with steak, BBQ ribs, roasted chicken, or grilled fish. Or, make it the centerpiece of a summer vegetable plate.
green beans with tomato and oregano
Those who remember the old days of Weight Watchers fondly recall the recipe Cold String Bean Stew: frozen string beans, onions, and tomatoes cooked in chicken stock. After you’ve tried this twenty-first-century version—including fresh green beans with fresh oregano—it may become one of your family’s new favorites.
SERVES 4
Vegetarian
1 pound green beans, trimmed
4 teaspoons olive oil
1 onion, chopped
4 plum tomatoes, chopped
1 tablespoon chopped oregano, or 1 teaspoon dried
¼ teaspoon salt
Freshly ground pepper
Fresh oregano sprigs (optional)
1 Put the green beans in a steamer basket; set it in a saucepan over 1 inch of boiling water. Cover tightly and steam the beans until tender but still bright green, about 8 minutes. Rinse in a colander under cold water to stop the cooking; set aside.
2 Heat a large nonstick skillet. Swirl in the oil, then add the onion. Sauté until golden brown, 10–12 minutes. Add the tomatoes and sauté until they release some of their moisture, about 2 minutes.
3 Add the green beans, oregano, salt, and pepper to the skillet; cook over low heat, stirring occasionally, until heated through. Garnish with the oregano sprigs, if using, and serve at once.
PER SERVING (1½ cups): 89 Cal, 5 g Total Fat, 1 g Sat Fat, 0 mg Chol, 160 mg Sod, 11 g Carb, 4 g Fib, 2 g Prot, 59 mg Calc. PointsPlus value: 2.
Got leftover oregano? Freeze the whole leaves (washed and thoroughly dried) in a zip-close freezer bag for up to three months. Once frozen, the oregano can be used (unthawed) in any recipe in which it is cooked.
baked vidalia onions balsamico
Two culinary discoveries of the eighties and nineties—sweet Vidalia onions and rich, caramel-like balsamic vinegar—combine to make a delightfully sweet side dish.
SERVES 4
Vegetarian
2 (8-ounce) Vidalia onions, peeled, trimmed, and sliced ¼-inch thick
¼ cup water
2 teaspoons olive oil
2 tablespoons balsamic vinegar
2 teaspoons sugar
½ tablespoon chopped thyme
¼ teaspoon salt
Freshly ground pepper
Fresh thyme sprigs (optional)
1 Preheat the oven to 425°F. Spread the onions evenly in a 9×13-inch baking dish; pour in the water. Drizzle with the oil and vinegar; sprinkle with the sugar, thyme, salt, and pepper. Cover and bake until tender, about 30 minutes.
2 Uncover and continue baking, adding water ¼ cup at a time as needed to keep the onions moist, basting occasionally, until the onions are golden brown and caramelized, about 25 minutes. Garnish with the fresh thyme sprigs, if using.
PER SERVING (½ onion): 69 Cal, 3 g Total Fat, 0 g Sat Fat, 0 mg Chol, 149 mg Sod, 12 g Carb, 2 g Fib, 1 g Prot, 24 mg Calc. PointsPlus value: 2.
oven-fried onion rings
Through the years, Weight Watchers has learned many a thing about faux frying—and these crispy rings are proof. Though they’re baked in the oven, they’ve got all the flavor and crunch of the rings served at your favorite steak house or pub, minus the greasiness. They’re perfect for pairing with everything from burgers to steak.
SERVES 4
Vegetarian
2 tablespoons all-purpose flour
¼ teaspoon salt
Freshly ground pepper
⅓ cup plain dried bread crumbs
¼ cup fat-free egg substitute
2 large (8-ounce) onions, peeled, sliced ¼-inch thick, and separated into double rings
1 Adjust the oven racks to divide the oven in half. Preheat the oven to 400°F. Spray a nonstick baking sheet with nonstick spray. On a sheet of waxed paper, combine the flour, salt, and pepper. Place the bread crumbs on another sheet of wax paper. Place the egg substitute in a shallow dish.
2 Coat each double onion ring on both sides with the flour mixture, shaking off the excess; dip into the egg substitute, then coat lightly with the bread crumbs. Arrange the rings on the baking sheet (save any broken or small inner rings or pieces for another use), and spray the tops with nonstick spray. Discard the excess flour mixture, egg, and bread crumbs.
3 Bake on the top oven rack until browned, 10 minutes. Turn carefully and bake until browned, 5 minutes. Serve at once.
PER SERVING (1 cup): 95 Cal, 1 g Total Fat, 0 g Sat Fat, 0 mg Chol, 245 mg Sod, 19 g Carb, 3 g Fib, 4 g Prot, 47 mg Calc. PointsPlus value: 2.
Chop and freeze the unused parts of the onions in a zip-close freezer bag. Then you’ll have them on hand when you need chopped onions in a recipe (don’t bother thawing first).
cheddar corn pudding
Ultra creamy and rich-tasting, you’ll never believe this casserole doesn’t contain a speck of cream— and knowing that corn used to be a “forbidden” food on the Weight Watchers program just makes it even more satisfying. The perfect side dish for a holiday meal!
SERVES 6
Vegetarian
1½ tablespoons all-purpose flour
1 cup low-fat (1%) milk
2 cups frozen corn kernels
2 scallions, chopped
2 teaspoons sugar
¼ teaspoon salt
¼ teaspoon poultry seasoning or dried thyme
¼ teaspoon ground pepper
1 large egg
1 egg white
½ cup shredded reduced-fat cheddar cheese
1 Place the oven rack in the center of the oven; preheat the oven to 350°F. Spray a 1-quart baking dish with nonstick spray.
2 Place the flour in a medium saucepan. Gradually whisk in the milk. Add the corn, scallions, sugar, salt, poultry seasoning or thyme, and pepper. Bring to a simmer over medium heat, whisking frequently; cook until slightly thickened, 2 minutes.
3 Beat the egg and egg white in a small bowl. Gradually beat in some of the hot milk mixture, whisking constantly. Whisk the egg mixture back into the saucepan. Reserve 2 tablespoons of the cheese; stir the remaining cheese into the corn mixture. Spoon into the prepared baking dish and sprinkle the reserved cheese on top.
4 Pull the oven rack partly out. Place a large roasting pan on the rack; place the corn casserole inside it. Carefully pour enough hot water into the roasting pan to fill it one-third of the way up the side of the casserole. Bake until the pudding is just set in the center, about 35 minutes. Remove from the water bath and serve.
PER SERVING (1⁄6 of casserole): 115 Cal, 3 g Total Fat, 2 g Sat Fat, 42 mg Chol, 190 mg Sod, 16 g Carb, 2 g Fib, 7 g Prot, 130 mg Calc. PointsPlus value: 3.
pureed peas with mint
“Delicious used as a stuffing for 1 cup baked mushroom caps,” suggests the Weight Watchers Program Cookbook (1972) for its Puree of Peas recipe—cooked frozen peas pureed with a little onion powder and chopped chives. We’d rather serve our updated version, with its fresh-mint flavor, as a side dish or sauce. It’s especially good with lamb.
SERVES 4
20 Min or Less
Vegetarian
1 (10-ounce package) frozen peas, or 1½ pounds fresh peas, shelled (about 2 cups)
2 tablespoons chopped mint
1 tablespoon unsalted butter
¼ teaspoon salt
Freshly ground white pepper
2–3 tablespoons reduced-sodium vegetable broth, heated
Mint leaves or small sprigs (optional)
1 Cook the peas according to package directions. (If using fresh peas, steam them over 1 inch of boiling water until just tender and bright green, 3–6 minutes, depending on their freshness.)
2 Puree the peas with the mint, butter, salt, and pepper in a food processor; add the broth, one tablespoon at a time, until the mixture has a thick, creamy consistency. Garnish with the mint leaves or sprigs, if using.
PER SERVING (¼ cup): 75 Cal, 3 g Total Fat, 2 g Sat Fat, 8 mg Chol, 63 mg Sod, 9 g Carb, 4 g Fib, 3 g Prot, 19 mg Calc. PointsPlus value: 2.
creamed spinach
The second edition of Weight Watchers Program Cookbook came up with a clever way of re-creating the creamy goodness of this classic steak house side dish, using a puree of braised onions, chicken broth, and nonfat dry-milk powder. Now that steak houses are enjoying a renaissance, we decided to revisit the dish—with creamier, tastier results!
SERVES 4
20 Min or Less
Vegetarian
1 (1-pound) bag triple-washed fresh spinach, trimmed and torn
1 onion, minced
½ tablespoon all-purpose flour
¼ teaspoon salt
Freshly ground white pepper
Pinch ground nutmeg
¼ cup fat-free milk
¼ cup tub-style light cream cheese, softened
1 Put the spinach in a steamer basket; set it in a large pot over 1 inch of boiling water (the leaves will be tightly packed but will reduce as they start to wilt). Cover tightly and steam until just wilted, about 2 minutes. Drain in a colander; when cool enough to handle, squeeze out the excess moisture and coarsely chop.
2 Spray a medium nonstick skillet with nonstick spray and set over medium heat. Add the onion; sauté until translucent, 3–5 minutes.
3 Combine the flour, salt, pepper, and nutmeg in a small bowl; stir into the onion. Add the milk and cream cheese; cook one minute, stirring constantly with a whisk, until blended. Add the spinach; cook, stirring constantly, until just heated through.
PER SERVING (½ cup): 71 Cal, 2 g Total Fat, 1 g Sat Fat, 6 mg Chol, 300 mg Sod, 0 g Carb, 4 g Fib, 5 g Prot, 148 mg Calc. PointsPlus value: 1.
If you buy bagged baby spinach in a microwavable bag, you can speed through Step 1: Following the directions on the spinach bag, microwave the spinach. Transfer the cooked greens to a colander. When cool enough to handle, squeeze out the excess moisture.
sautéed swiss chard and onion
The natural sweetness of onions is one reason why they were once considered a “limited” vegetable in the early days of Weight Watchers. Here, we’ve used that sweet onion flavor to tame the natural bitterness of earthy chard. This trick works for any leafy green, by the way.
SERVES 4
20 Min or Less
Vegetarian
4 teaspoons olive oil
1 onion, chopped
1 bunch Swiss chard, tough stems removed and leaves thinly sliced
¼ teaspoon salt
Freshly ground pepper
4 lemon wedges (optional)
Heat a large nonstick skillet. Swirl in the oil, then add the onion. Sauté until golden, 8–10 minutes. Stir in the chard and continue cooking until the chard is tender but still a vivid dark green, about 7 minutes. Remove from the heat and sprinkle with the salt and pepper. Serve hot or at room temperature with the lemon wedges, if using.
PER SERVING (½ cup): 68 Cal, 5 g Total Fat, 1 g Sat Fat, 0 mg Chol, 299 mg Sod, 6 g Carb, 2 g Fib, 2 g Prot, 56 mg Calc. PointsPlus value: 2.
Here’s a quick way to slice the chard: Stack a few leaves together, roll them up, and slice them.
roasted root vegetables
Everybody—especially health-conscious cooks—fell in love with their roasting pans in the nineties. What better tool to help turn humble vegetables into something glorious? In this very autumnal and colorful dish, carrots, potatoes, and turnip form a medley of roasted earthiness but any mix of root veggies will work. Serve alongside meat or poultry.
SERVES 4
Vegetarian
2 carrots, peeled and cut into chunks
2 medium (5-ounce) potatoes, peeled and cut into chunks
1 white turnip, peeled and cut into chunks
1 shallot, peeled and separated into cloves
4 teaspoons olive oil
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
¼ teaspoon salt
Freshly ground pepper
1 Preheat the oven to 400°F.
2 Combine the carrots, potatoes, turnip, and shallot in a large nonstick roasting pan; drizzle with the oil and sprinkle with the rosemary, thyme, salt, and pepper. Spread the vegetables evenly in the pan.
3 Roast, stirring occasionally, until the shallots are caramelized and the vegetables are browned and tender, about 40 minutes.
PER SERVING (½ cup): 119 Cal, 5 g Total Fat, 1 g Sat Fat, 0 mg Chol, 177 mg Sod, 19 g Carb, 3 g Fib, 2 g Prot, 32 mg Calc. PointsPlus value: 3.
Almost any vegetable can be roasted. Some unusual options to try: Green beans, broccoli florets, okra pods, or scallions. Lightly spray them with cooking spray, season with salt and pepper and roast in a 400°F oven, stirring occasionally, until crisp-tender, 15 to 30 minutes.
carrot salad with sesame-ginger dressing
A tasty and satisfying break from traditional green salads, this Asian-inspired combination is a great partner for shrimp, pork, or chicken. It’s also a real crowd pleaser at a buffet supper.
SERVES 4
Vegetarian
8 large carrots, peeled and thinly sliced on the diagonal (about 2 pounds)
½ cup water
2 tablespoons rice-wine or cider vinegar
1 tablespoon vegetable oil
1 teaspoon grated peeled fresh ginger
1 teaspoon sesame oil
½ teaspoon ground cumin
½ teaspoon sugar
¼ teaspoon salt
Freshly ground pepper
2 tablespoons sesame seeds
2 tablespoons chopped cilantro (optional)
1 Put the carrots in a steamer basket; set it in a saucepan over 2 inches of boiling water. Cover tightly and steam until tender, about 10 minutes. Set aside to cool to room temperature.
2 To prepare the dressing, puree ½ cup of the carrots, the water, vinegar, vegetable oil, ginger, sesame oil, cumin, sugar, salt, and pepper in a food processor.
3 To toast the sesame seeds, place them in a small nonstick skillet over medium-low heat; slide the pan constantly and gently back and forth over the heat so the seeds move around. As soon as they begin to turn golden, remove the pan from the heat and transfer to a heatproof plate to cool.
4 Toss the remaining carrots with the dressing and the sesame seeds in a large bowl. Sprinkle with the cilantro, if using, and serve at once.
PER SERVING (1 cup): 164 Cal, 7 g Total Fat, 1 g Sat Fat, 0 mg Chol, 225 mg Sod, 24 g Carb, 7 g Fib, 3 g Prot, 70 mg Calc. PointsPlus value: 4.
You can make this salad up to four days in advance—just cover and refrigerate—but wait until serving time to sprinkle on the cilantro.
idaho fries with vinegar
Who can resist fries? This version allows you to indulge in one of the most adored foods in America. A fairly hot oven, with the rack near the hot oven bottom, guarantees a crisp potato. Eat them hot, with a splash of malt vinegar instead of ketchup, as the Brits do.
SERVES 4
Vegetarian
4 (5-ounce) Idaho potatoes, scrubbed
1 tablespoon olive or vegetable oil
¼ teaspoon salt
¼ teaspoon freshly ground pepper
2 tablespoons malt or white vinegar
1 Adjust the oven rack to the lowest position in the oven. Preheat the oven to 450°F.
2 Cut the potatoes lengthwise into eighths to form wedges. Toss the potatoes with the oil on a heavy baking sheet or jelly-roll pan, and arrange them flat in a single layer. Bake the potatoes without turning, until the bottoms are deep golden and crisp, 20 minutes; turn the potatoes to the opposite cut side. Bake 10 minutes more until crisp. Remove from the oven and immediately sprinkle with the salt and pepper, then the vinegar. (You can also serve the vinegar in a small bowl on the side, for dipping.)
PER SERVING (8 fries): 154 Cal, 3 g Total Fat, 0 g Sat Fat, 0 mg Chol, 155 mg Sod, 29 g Carb, 3 g Fib, 3 g Prot, 13 mg Calc. PointsPlus value: 4.
A different flavored vinegar will give these crispy fries even more pizzazz. Try white wine or tarragon vinegar—or even a fruit-infused version, such as pear or raspberry vinegar.
Oven-Fried Onion Rings, and Idaho Fries with Vinegar
greek-style twice-baked potatoes
Twice-baked potatoes were the trendy dish of the eighties. Today we’ve updated them with a Greek twist. If you prefer a classic version, use shredded extra-sharp cheddar in place of the feta cheese.
SERVES 4
Vegetarian
4 (5-ounce) Idaho potatoes, scrubbed
⅓ cup crumbled feta cheese, room temperature
⅓ cup plain low-fat (1%) yogurt, room temperature
1 tablespoon melted butter
1 tablespoon snipped fresh chives
1 Preheat the oven to 425°F. Bake the potatoes on the oven rack until a knife can easily pierce the center of each potato, about 45 minutes. Remove the potatoes and let cool slightly on a rack; reduce the oven heat to 375°F.
2 Split the potatoes in half horizontally (use oven mitts to protect your hands). Scoop out the flesh from each potato half, leaving a ¼-inch-thick layer still in the shell. Transfer the potato flesh to a medium bowl.
3 Add the feta, yogurt, butter, and chives to the potato flesh and mash well. Stuff the filling into the shells and arrange filling-side up on a baking sheet. Bake until the filling is hot in the center and the edges are lightly browned, about 12 minutes.
PER SERVING (2 potato halves): 194 Cal, 6 g Total Fat, 4 g Sat Fat, 20 mg Chol, 181 mg Sod, 31 g Carb, 3 g Fib, 6 g Prot, 113 mg Calc. PointsPlus value: 5.
roasted-garlic mashed potatoes
The term “comfort food” was coined in the eighties, and we can think of no better homage to these words than mashed potatoes. We’ve chosen rich-tasting, yellow-fleshed Yukon Gold potatoes and added mellow, fat-free flavor with a whole head of sweet roasted garlic. No one will miss the cream!
SERVES 8
Vegetarian
1 head garlic, top third sliced off
3 pounds Yukon Gold potatoes, peeled and cut into 1-inch pieces
⅔ cup low-fat (1%) milk
¼ cup (½ stick) unsalted butter
1½ teaspoons salt
¼ teaspoon freshly ground pepper
1 Preheat the oven to 400°F. Wrap the garlic with foil and place directly on the oven rack; roast until soft, 50–60 minutes. Remove from the oven and let cool completely. Squeeze the pulp from each clove and reserve; discard the skins.
2 Combine the potatoes in a large pot with enough cold water to cover them by 3 inches. Bring to a boil over high heat; simmer until tender, about 20 minutes. Drain the potatoes and return them to the pot. Mash the potatoes with a potato masher until fairly smooth.
3 Meanwhile, combine the milk, the reserved garlic, the butter, salt, and pepper in a medium saucepan. Cook over medium heat, stirring occasionally, until the butter melts and the mixture is heated through. Stir into the potatoes and serve at once.
PER SERVING (¾ cup): 196 Cal, 6 g Total Fat, 4 g Sat Fat, 16 mg Chol, 455 mg Sod, 33 g Carb, 3 g Fib, 4 g Prot, 45 mg Calc. PointsPlus value: 5.
german hot potato salad
It’s still a favorite after all these years, and we’ve lightened it up and upgraded the ingredients for twenty-first-century palates. We use Yukon Gold potatoes for their smooth flavor, as well as premium-quality grainy mustard and sherry vinegar.
SERVES 4
1½ pounds Yukon Gold potatoes, peeled
1 slice bacon
1 teaspoon olive oil
1 medium red onion, very thinly sliced
¼–½ teaspoon crushed red pepper
¼ cup reduced-sodium chicken broth
2 tablespoons grainy mustard
1 tablespoon sherry vinegar
1 teaspoon sugar
1 Combine the potatoes and enough water to cover by 1 inch in a medium saucepan; bring to a boil and cook until fork-tender, about 20 minutes. Drain and let cool to just warm. Cut into bite-size chunks and place in a large bowl.
2 Meanwhile, cook the bacon in a medium nonstick skillet until crisp; pat dry with paper towels, and finely chop. Measure the pan drippings, and add enough oil to equal 2 teaspoons; return the skillet to the heat.
3 Add the onion and red pepper; sauté over medium heat until tender, 2 minutes. Stir in the broth, mustard, vinegar, and sugar; bring to a simmer. Pour over the potatoes; toss gently and let stand 2–3 minutes to absorb some of the dressing. Sprinkle with the chopped bacon.
PER SERVING (1 cup): 181 Cal, 4 g Total Fat, 1 g Sat Fat, 2 mg Chol, 162 mg Sod, 34 g Carb, 3 g Fib, 4 g Prot, 24 mg Calc. PointsPlus value: 5.
You can make this dish with cold leftover cooked potatoes, too—just skip Step 1. Be sure to warm the potatoes in a microwave before pouring the hot dressing over them; the warmth helps them absorb the dressing.
potato salad with tarragon-chive dressing
On a summer evening, this salad is the perfect accompaniment to anything grilled. It’s best made ahead of time and left at room temperature, as it loses its fresh taste once refrigerated.
SERVES 6
1¾ pounds Yukon Gold potatoes, peeled and quartered
2 tablespoons minced chives
2 tablespoons white-wine or cider vinegar
4 teaspoons olive oil
1 tablespoon chopped tarragon
1 tablespoon chopped parsley
1 tablespoon dry white wine or reduced-sodium chicken broth
¼ teaspoon salt
Freshly ground pepper
Small handful whole chives (optional)
2–3 tarragon sprigs (optional)
2–3 parsley sprigs (optional)
1 Combine the potatoes and enough water to cover by 1 inch in a medium saucepan; bring to a boil and cook until fork-tender, about 20 minutes. Drain and let cool to just warm. Cut into bite-size chunks.
2 Combine the chives, vinegar, oil, tarragon, parsley, wine or broth, salt, and pepper in a large bowl; add the still-warm potatoes and toss to coat evenly. Garnish with the whole chives, tarragon sprigs, and/or parsley sprigs, if using. Let stand at least 30 minutes, and up to 3 hours, before serving.
PER SERVING (½ cup): 132 Cal, 3 g Total Fat, 0 g Sat Fat, 0 mg Chol, 105 mg Sod, 24 g Carb, 3 g Fib, 2 g Prot, 13 mg Calc. PointsPlus value: 3.
sweet potato fritters
Using the (very) Petite Potato Pancakes in the 1972 Weight Watchers Program Cookbook as a starting point, we’ve updated the recipe with sweet potatoes, global flavors, and best of all, a satisfying portion size.
SERVES 4
Vegetarian
2 (8-ounce) sweet potatoes
¼ cup low-fat (1%) milk
1 large egg, separated
4 teaspoons sugar
½ teaspoon grated fresh ginger
¼ teaspoon salt
⅛ teaspoon cinnamon
¼ cup all-purpose flour
½ teaspoon baking powder
1 Preheat oven to 425°F. Line a baking sheet with foil. Pierce the potatoes in several places with a fork and place on the baking sheet. Bake until a knife can pierce them easily, 40 minutes. When cool enough to handle, peel off and discard the skins.
2 Rice or mash the potatoes, using a potato ricer or potato masher, in a medium bowl. Whisk in the milk, egg yolk, sugar, ginger, salt, and cinnamon. Combine the flour and baking powder in a cup or small bowl.
3 With an electric mixer on medium speed, beat the egg white to soft peaks in a medium bowl. Gently fold into the potato mixture. Sprinkle the flour mixture over the top and fold in until smooth.
4 Spray a large nonstick skillet with nonstick spray; heat over medium heat. Drop the batter into the skillet by slightly rounded tablespoonfuls, flattening them slightly to form 6 (2-inch) patties. Cook until golden and set, about 1½ minutes per side. Transfer to a warmed plate, cover loosely with foil, and continue with the remaining potato mixture to make 24 fritters. Serve immediately.
PER SERVING (6 fritters): 147 Cal, 2 g Total Fat, 1 g Sat Fat, 54 mg Chol, 237 mg Sod, 28 g Carb, 2 g Fib, 4 g Prot, 80 mg Calc. PointsPlus value: 4.
Serve these pleasantly sweet fritters alongside saucy dishes like chili and curry, or with roasted pork, beef, or turkey—even our Cajun Catfish.
grits with cheese
Grits are made from ground hominy—dried corn kernels from which the hull and germ have been removed. They are no longer just a Southern secret. In our version, they’re spiked with creamy cheeses and other flavorings to make an anything-but-boring side dish. Make sure to use the quick-cooking grits to save time.
SERVES 4
20 Min or Less
Vegetarian
1¾ cups water
3 scallions, chopped
¼ teaspoon salt
¼ teaspoon dried thyme
½ cup quick-cooking grits
½ cup shredded reduced-fat cheddar cheese
3 tablespoons freshly grated Parmesan cheese
¼ teaspoon ground pepper
Bring the water, scallions, salt, and thyme to a boil in a medium saucepan. Slowly stir in the grits and reduce the heat to medium-low. Cover and cook, stirring occasionally, until thickened, about 9 minutes. Remove from the heat and stir in the cheddar and Parmesan cheeses and the pepper. Serve hot.
PER SERVING (½ cup): 138 Cal, 4 g Total Fat, 2 g Sat Fat, 11 mg Chol, 310 mg Sod, 17 g Carb, 1 g Fib, 8 g Prot, 182 mg Calc. PointsPlus value: 4.
fried rice
Fried rice was one of the first dishes to convert Westerners to the pleasures of Chinese take-out, and it’s actually very easy to make at home. The key is to use cold cooked rice; make it at least an hour ahead to allow it to chill thoroughly. Or that leftover take-out white rice in your fridge from a few nights ago? Works perfectly.
SERVES 6
Vegetarian
1 tablespoon peanut or vegetable oil
¼ pound snow peas, thinly sliced
1 large celery stalk, diced
1 large carrot, coarsely shredded
1 large shallot, finely chopped
2 teaspoons grated fresh ginger
¼ teaspoon crushed red pepper
2½ cups cold cooked rice
3 tablespoons reduced-sodium soy sauce
1 tablespoon rice vinegar
1 teaspoon sugar
⅓ cup sliced scallion, green part only
1 Heat a large nonstick skillet over high heat; swirl in the oil and add the snow peas, celery, carrot, shallot, ginger, and red pepper. Stir-fry 2 minutes; add the rice, stirring well to remove any clumps, and stir-fry until hot, 3–4 minutes.
2 Combine the soy sauce, vinegar, and sugar in a small bowl; sprinkle over the rice, along with the scallion, and stir-fry just to heat through, 2 minutes more. Serve immediately.
PER SERVING (¾ cup): 135 Cal, 3 g Total Fat, 0 g Sat Fat, 0 mg Chol, 316 mg Sod, 25 g Carb, 2 g Fib, 3 g Prot, 31 mg Calc. PointsPlus value: 4.
bulgur pilaf
Because this dish is simmered, it works best with coarse bulgur, not the finer stuff used for tabbouleh. Look for coarse bulgur in health-food stores, but no worries if you can’t find it. The recipe will work just as well with regular bulgur but will have a softer texture and cook 5 to 10 minutes faster.
SERVES 6
1 tablespoon olive oil
2 shallots, finely chopped
1 cup coarse bulgur
1 large garlic clove, finely chopped
1 teaspoon cumin seeds
1 (14-ounce) can reduced-sodium chicken broth
½ teaspoon salt
¼ teaspoon cinnamon
1 (15-ounce) can chickpeas, drained and rinsed
7 dried mission figs, cut into small pieces
3 tablespoons finely chopped cilantro
Heat a medium saucepan over medium heat. Swirl in the oil, then add the shallot. Sauté until translucent, 3 minutes. Add the bulgur, garlic, and cumin; toast, stirring occasionally, 3 minutes. Stir in the broth, salt, and cinnamon; reduce the heat, cover, and simmer until the liquid is absorbed, 15–18 minutes. Remove from the heat and let stand 5 minutes. Add the chickpeas, figs, and cilantro, fluffing with a fork.
PER SERVING (¾ cup): 194 Cal, 4 g Total Fat, 0 g Sat Fat, 0 mg Chol, 548 mg Sod, 35 g Carb, 8 g Fib, 7 g Prot, 43 mg Calc. PointsPlus value: 5.
Bulgur is one of the quickest cooking whole grains—and one of the healthiest, too. It is made from wheat kernels that are boiled, dried, and then cracked; the pre-cooking step is what makes the end product so quick to prepare. With 4 grams in just ½ cup, it’s a great source of fiber.
quinoa pilaf
An ancient grain highly prized by the Incas and still a staple in South American cookery, quinoa was rediscovered by adventurous American cooks in the nineties. Pronounced “keen-wah,” this protein-rich grain looks like millet; has a delightful nutty, slightly herbal flavor; and best of all, cooks in minutes. Look for it in natural-food stores and better supermarkets.
SERVES 4
1 tablespoon olive oil
1 medium fennel bulb, finely chopped
1 onion, finely chopped
1 celery stalk, finely chopped
1 carrot, finely chopped
2 garlic cloves, minced
½ teaspoon salt
¼ teaspoon lightly crushed fennel seeds
⅛ teaspoon freshly ground pepper
1 cup quinoa, well rinsed
1½ cups reduced-sodium chicken broth
¼ cup chopped parsley
1 tablespoon chopped tarragon
1 Heat a large saucepan over medium heat. Swirl in the oil, then add the fennel, onion, celery, carrot, garlic, salt, fennel seeds, and pepper; cook, stirring occasionally, until softened, about 5 minutes.
2 Stir in the quinoa and cook, stirring, 2 minutes. Add the broth and bring to a boil; reduce the heat to medium-low, cover, and simmer until the liquid is absorbed, about 15 minutes. Remove from the heat, let stand 5 minutes. Fluff with a fork, and stir in the parsley and tarragon.
PER SERVING (1 cup): 246 Cal, 7 g Total Fat, 1 g Sat Fat, 0 mg Chol, 530 mg Sod, 39 g Carb, 6 g Fib, 9 g Prot, 87 mg Calc. PointsPlus value: 6.
Quinoa should be rinsed well to remove a naturally occurring bitter-tasting residue on the grain. To do so, place it in a sieve set into a large pot; pour in enough cold water to cover. Swirl the grains, allowing any debris to rise to the top. Pour off the debris, then drain well. Repeat until the water is clear.
confetti rice salad
The Rice Salad in the Weight Watchers International Cookbook printed in 1977 made a little bit of rice go a long way, with tomatoes, radishes, scallions, and parsley. Our update takes it to a new level by using green soybeans (edamame) and a mixed brown-rice combination.
SERVES 4
Vegetarian
2 cups water
1 cup Wehani-japonica-brown-rice blend, or other brown rice
3 teaspoons olive oil
1 small red bell pepper, diced
1 small yellow bell pepper, diced
½ cup cooked shelled green soybeans (edamame)
⅓ red onion, finely chopped
1 tablespoon rice-wine vinegar
1 tablespoon fresh lime juice
1 teaspoon finely chopped cilantro
½ teaspoon sugar
1 Combine water, rice, and 1 teaspoon of the oil in a medium saucepan. Bring to a boil, cover, reduce the heat, and simmer until the liquid is absorbed, about 45 minutes. Remove from the heat and let stand, covered, 30 minutes. (This helps reduce starchiness, giving the rice grains a better texture for salad.) Fluff with a fork.
2 Combine the red bell pepper, yellow bell pepper, soybeans, onion, vinegar, lime juice, the remaining 2 teaspoons oil, the cilantro, and sugar in another bowl; add to the rice and toss.
PER SERVING (generous 1 cup): 237 Cal, 5 g Total Fat, 1 g Sat Fat, 0 mg Chol, 10 mg Sod, 41 g Carb, 5 g Fib, 6 g Prot, 36 mg Calc. PointsPlus value: 6.