Weight Watchers Recipes

Even if you don’t like asparagus, chances are you’ll love this asparagus soup. It’s so tasty and easy to prepare, that you’ll surely want to try it again!

Weight Watchers Asparagus Soup recipe
Makes 6 servings

Ingredients
2 1/2 lbs asparagus
6 cups low-fat milk
2 chicken stock cubes
2 tablespoons butter
2 tablespoons flour
croutons (for garnish)

Preparation
1. Snap tough ends off asparagus.
2. Place in saucepan along with the milk.
3. Crumble in the stock cubes and bring slowly to the boil.
4. Simmer uncovered for 10-15 minutes until asparagus is just tender.
5. Process in a food processor or blender until chunky.
6. Melt butter in large saucepan.
7. Add flour and cook until pale golden.
8. Add soup and stir until it comes back to the boil.
9. Serve garnished with the croutons.

WW POINTS per serving: 4
Nutritional information per serving: 190 calories, 6.7g fat, 3.8g fiber

Andreea, this one’s for you!

Sushi is the most famous traditional Japanese meal. It is a food made of vinegared rice combined with various toppings or fillings, which includes seafood and can also include vegetables, mushrooms, eggs, or meat. Sushi toppings may be raw, like most fish; cooked; blanched; or marinated.

There are various types of sushi, the most common one being maki (rolls) - sushi served rolled in dried nori sheets.

Weight Watchers Sushi recipe
Makes 4 servings

Ingredients
sushi rice
3 cups japanese-style cooked rice
3/4 cup rice vinegar
1 teaspoon sugar
1 teaspoon salt
roasted nori

Preparation
1. Cook rice according to package instructions.
2. Mix vinegar, sugar and salt.
3. Cut vinegar mixture into cooked rice until well combined.
4. To roll sushi you can use a bamboo sushi mat, or just use a clean towel instead, or you can even forego the roller and just carefully roll using your hands.
5. Place nori sheet on roller and spread a thin layer of the sushi rice over the nori.
6. Place your filling in a center line on the nori sheet.
7. Begin rolling by carefully folding over the top edge and starting the roll.
8. Continue to roll, keeping the roll as tight as possible.
9. Take a sharp knife and slice the roll into 1- 1 1/2 inch pieces.

Possible Sushi Filling Combinations: avocado, cucumber, scallops, omelet, raw tuna, raw salmon, crab meat, squid, salmon egg, lettuce, and more….

WW POINTS per serving: 4
Nutritional information per serving: 185 calories, 0.3g fat, 0.4g fiber

Guacamole is an avocado-based dip from the time of the Aztecs. In addition to avocados, the basic ingredients are lime juice and salt. Variations often include onion, tomato, hot chile peppers, garlic, cilantro, and other spices.

It is often eaten with tortilla chips, although it can be spooned onto or into almost any savory Mexican dish.

Weight Watchers Guacamole recipe
Makes 2 servings

Ingredients
1 large avocado, scooped out of shell and mashed
2 tablespoons sour cream
1 tablespoon salsa
1 garlic clove, pressed
1 tablespoon sweet onions, finely diced
1 teaspoon cilantro or parsley (note, some people find it vile)
1 tablespoon tomatoes, finely diced
2 teaspoons black olives, minced
1 teaspoon fresh lemon juice or lime juice or balsamic vinegar
salt (use less if you’ll refrigerate)

Preparation
1. Cut the avocado in half, scoop out the flesh with a spoon; mash 3/4 of it well and chop the remaining 1/4 coarsely.
2. Mix it into the mashed portion.
3. Mix all remaining ingredients together.
4. Serve immediately, or cover with plastic wrap, pressing wrap firmly to surface of guacamole (or it will turn color due to oxidation) and refrigerate up to 4 hours before serving.

WW POINTS per serving: 6
Nutritional information per serving: 232 calories, 20.5g fat, 8.6g fiber

This recipe will make very dense muffins - it’s recommended for those wanting to up their fibre intake.

Weight Watchers Bran Muffins recipe
Makes 12 servings

Ingredients
1 cup white flour
2 cups natural bran
1/4 cup cornmeal
1 teaspoon salt
1 1/4 cups skim milk
1/2 cup molasses
1 teaspoon baking soda
1 cup raisins (optional)

Preparation
1. Dissolve the baking soda in the milk.
2. Mix all ingredients together and pour into a muffin tin, using either nonstick pan or paper liners.
3. Bake at 325F for 25 minute.

WW POINTS per serving: 2
Nutritional information per serving: 124 calories, 0.8g fat, 3.4g fiber

In the Weight Watchers Flex program, how many points you are allowed each day depends on your weight.

Less than 150 pounds = 18-25 Points
150 to 174 pounds = 20-27 Points
175 to 199 pounds = 22-29 Points
200 to 224 pounds = 24-31 Points
225 to 250 pounds = 26-33 Points
Over 250 pounds = 28-35 Points

The number of points you are allowed may be increased with exercise.

If you want to calculate activity points, use the following steps:

1. Determine your maximum heart rate:
Maximum Heart Rate = 220 - Age

2. Calculate activity levels:
Light is about 40-54% Maximum Heart Rate.
Moderate is 55-69% Maximum Heart Rate.
Heavy is equal to or greater than 70% Maximum Heart Rate

3. Calculate activity points:
Light Activity Points = Weight x Minutes x .000232
Moderate Activity Points = Weight x Minutes x .000327
Heavy Activity Points = Weight x Minutes x .0008077