Weight Watchers Recipes

Weight Watchers Greek Lentil Soup recipe
Makes 8 servings

Ingredients
2 cups dry lentils, rinsed
1 (10 ounce) package frozen chopped spinach, thawed
1 tablespoon olive oil
24 ounces beef stock or broth
1 cup finely chopped carrot
6 cloves garlic, minced
1/2 cup chopped celery
1 1/2 cups chopped onions
1 (14 1/2 ounce) can diced tomatoes
8 cups water
1 1/2 teaspoons chopped fresh oregano (or 1/2 tsp. dried)
1/2 teaspoon salt
1/2 teaspoon fresh ground black pepper
1 1/2 teaspoons chopped mint (optional)

Preparation
1. In a large stock pot, heat the oil and saute the garlic, onions, celery and carrot until the vegetables are tender.
2. Add the rinsed lentils, water and beef stock.
3. Bring the mixture to a boil, then reduce the heat to a simmer, cover and cook for about 45 minutes (or until the lentils are tender), stirring occasionally.
4. Add the tomatoes (with the juice in the can) and the chopped oregano, mint (if using), salt and pepper.
5. Stir in the spinach and simmer uncovered for about 15-20 more minutes.

WW POINTS per serving: 4
Nutritional information per serving: 238 calories, 2.8g fat, 17.6g fiber

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Weight Watchers Creamy Vegetable Chowder recipe
Makes 8 servings

Ingredients
1 1/2 cups diced potatoes
2 cups chopped onions
1/2 cup green beans, cut into 1 inch pieces
1 cup peeled and diced carrots
1 cup zucchini, diced
1/2 cup green peas, fresh or frozen
1/2 cup red bell pepper, diced
2 celery ribs, diced
1 tablespoon butter
2 cups milk
3 cups water or basic light vegetable stock
1 tablespoon canola oil or other vegetable oil
1 cup cheddar cheese, grated
2 ounces neuchatel cheese or cream cheese
1 bay leaf
1/2 teaspoon dried thyme
2 tablespoons fresh parsley, chopped
1 1/2 teaspoons salt
1/2 teaspoon ground black pepper

Preparation
1. In a large soup pot on medium heat, saute the onion in the butter and oil for about 3-4 minutes.
2. Stir in the celery, cover and cook, stirring occasionally, until just soft.
3. Add the potatoes, carrots, water or stock, bay leaf, thyme, salt and pepper; bring to a boil, then reduce the heat, cover and simmer for about 5 minutes (until the vegetables are just tender).
4. With a slotted spoon or strainer, remove about 1 1/2 cups of the cooked vegetables and set aside in a blender or food processor.
5. Add the bell peppers, green beans and zucchini to the soup pot and cook for about 5 minutes (until the green beans are tender).
6. Stir in the peas and parsley, simmer for about 2 more minutes, then remove from the heat.
7. Discard the bay leaf.
8. Puree the reserved vegetables with the milk and cheeses to make a smooth sauce.
9. Stir the sauce into the soup and gently reheat.
10. Serve the soup hot.

WW POINTS per serving: 4
Nutritional information per serving: 203 calories, 12g fat, 2.9g fiber

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Weight Watchers Tortellini Tomato Spinach Soup recipe
Makes 4 servings

Ingredients
1 (9 ounce) package fresh tortellini or dried tortellini
1 (14 ounce) can whole tomatoes, coarsely chopped
10 ounces fresh spinach or frozen spinach, defrosted and chopped
1 tablespoon olive oil
4-6 cups chicken broth or vegetable broth
1 garlic clove, minced
1/2 cup minced onion (about 1/2 small onion)
1/4 cup freshly grated Parmesan cheese (optional)
salt, to taste
black pepper, to taste

Preparation
1. In a soup pot, heat the olive oil over medium high heat.
2. Saute the garlic and onion, stirring often, for about 5-7 minutes (until the onions are translucent).
3. Add the tomatoes and broth, turn the heat up to high, and bring to a boil.
4. Add the tortellini and cook according to package instructions.
5. When the tortellini are almost done, add the spinach and salt and pepper to taste.
6. Serve immediately, (optionally) garnishing each serving with a sprinkling of Parmesan cheese.

WW POINTS per serving: 6
Nutritional information per serving: 312 calories, 9.9g fat, 4.5g fiber

Weight Watchers Chilled Cucumber and Yogurt Soup with Prawns recipe
Makes 4 servings

Ingredients
12 large raw prawns, shells and heads removed
2 1/2 cucumbers
300 ml Greek natural yoghurt
40 ml sour cream
300 ml quality chicken stock (we use a canned Asian style)
2 tablespoons olive oil
3 drops Tabasco sauce
2 tablespoons chopped fresh mint
sea salt

Preparation
1. Peel and de-seed the cucumbers.
2. Cut 2 cucumbers into dices; blend with the yogurt, sour cream, chicken stock, Tabasco sauce and mint.
3. Chill the soup for about 5-6 hours (until very cold)
4. Before serving, cut the remaining 1/2 cucumber into small thin matchsticks.
5. Saute the prawns in the oil until they turn pink.
6. Sprinkle the prawns with the salt and serve them in the chilled soup immediately.
7. Serve the soup garnished with cucumber strips.

WW POINTS per serving: 4
Nutritional information per serving: 170 calories, 10.8g fat, 1.3g fiber

Weight Watchers Summer Corn Chowder recipe
Makes 6 servings

Ingredients
1 large yukon gold potato, peeled and cut into 1/2 inch pieces (8-9 oz)
20 scallions
5 ears fresh corn, husked and silk removed
1 jalapeno, corned, seeded and finely diced
3 slices bacon, cut into 1/2 inch pieces
2 tablespoons heavy cream
1 tablespoon unsalted butter
3 1/2 cups low sodium chicken broth
1 1/2 teaspoons fresh thyme, chopped
1 teaspoon salt (or to taste)
freshly ground black pepper (to taste)

Preparation
1. Cut the corn off the cobs, save two cobs.
2. When slicing the scallions, be sure to keep the dark green part separated from the white and light green.
3. Cook the bacon in a 3-4 quart saucepan over medium heat for about 5 minutes (until browned and crisp).
4. With a slotted spoon, transfer the bacon to a paper towel lined plate.
5. Pour off and discard all but about 1 tablespoon of the bacon fat.
6. Return the pan to medium heat and add the butter.
7. When the butter is melted, add the white and light green scallions and the jalapeno pepper, salt, and a few grinds of black pepper.
8. Cook, occasionally stirring, for about 3 minutes (until the scallions are very soft).
9. Add the potatoes, corn, corn cobs, chicken broth and thyme; bring to a boil over medium-high heat.
10. Reduce the heat to medium-low and simmer for about 15 minutes (until the potatoes are completely tender).
11. Discard the corn cobs.
12. Transfer 1 cup of the broth and vegetables to a blender and puree. Return the puree to the pot and stir in the cream and all but 1/3 cup of the scallions and blend the flavors.
13. Season to taste with salt and pepper. Serve sprinkled with bacon and the reserved scallions.

WW POINTS per serving: 4
Nutritional information per serving: 206 calories, 10.7g fat, 3.4g fiber