Weight Watchers Recipes

Weight Watchers Japanese Vegetable Pancakes recipe
Makes 4 servings

Ingredients
1/2 small green cabbage (3-4 cups), shredded
3 stalks celery, minced
1/2 onion, diced
1 large carrot, shredded
1 egg, beaten
2 cups whole wheat flour or white flour (you may need a bit more)
1 (10 ounce) can evaporated milk
1 teaspoon salt
2 tablespoons brown sugar
water
1/2 cup left over chicken or fish (optional)

Preparation
1. Mix together the vegetables.
2. Mix together the remaining ingredients to form a smooth batter.
3. Mix the vegetables in the batter - the mixture should be of a consistency that you can spoon the patties on to the skillet.
4. On a heated skillet sprayed with oil, drop spoonfuls of the batter (about 3 tablespoons for each pattie).
5. On medium heat, brown well the patties on one side, then flip and brown on the other side.
6. Serve hot or cold.

WW POINTS per serving: 7
Nutritional information per serving: 381 calories, 7.9g fat, 10.6g fiber

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Weight Watchers Grilled Salmon With Teriyaki Sauce recipe
Makes 4 servings

Ingredients
1 (16 ounce) skinless salmon fillet (1 inch thick)
cooking spray
1/4 cup low sodium soy sauce
1/4 cup dry sherry
1 tablespoon rice wine vinegar
1 tablespoon brown sugar
1 teaspoon garlic powder
1/8 teaspoon ground ginger
1/2 teaspoon pepper

Preparation
1. Combine the dry sherry, soy sauce, brown sugar, rice wine vinegar, garlic powder, ground ginger and pepper in a shallow dish; stir well.
2. Add the fish; cover and marinate in the refrigerator for about 30 minutes.
3. Coat the grill rack with cooking spray; place on grill over medium-hot coals (350-400 degrees F).
4. Remove the fish from the marinade, reserving the marinade.
5. Place the fish on the grill rack or in a grill basket coated with cooking spray. Grill, uncovered, for about 5-7 minutes on each side (or until the fish flakes easily when tested with a fork).
6. Transfer the fish to a serving platter and keep warm.
7. Place the reserved marinade in a small saucepan, and bring to a boil. Boil for about 5 minutes (or until the marinade becomes thick and syrupy).
8. Spoon the marinade over the fish; serve immediately.

One serving is approximately 208 grams.
WW POINTS per serving: 5
Nutritional information per serving: 219 calories, 4g fat, 0.3g fiber

Yakitori is a traditional Japanese skewered chicken dish. It is usually made from several bite-sized pieces of chicken meat, skewered on a bamboo skewer and barbecued.

Here’s a yakitori recipe that’s only 1 point for each kebab!

Weight Watchers Chicken Yakitori Kebabs recipe
Makes 30 kebabs

Ingredients
500 g skinless chicken breasts, cut into 2 cm cubes
4 large spring onions, cut across into 30 pieces
1 large green capsicum, seeded and cut into 30 small cubes

For the marinade
3 tablespoons Japanese soy sauce
1 garlic clove, crushed
2 teaspoons clear honey
1 tablespoon fresh ginger, finely chopped
1 tablespoon sesame oil
3 tablespoons sake or dry sherry

Preparation
1. Place the soy sauce, sake or sherry, garlic, honey, sesame oil and ginger in a shallow dish and stir together to mix.
2. Add the chicken pieces and spoon the marinade over them. Cover and chill for at least 1 hour or overnight.
3. Preheat the barbecue flat plate. Soak 30 small bamboo skewers in cold water for 30 minutes (to prevent them from burning on the barbecue).
4. Thread about 2 pieces of chicken onto the skewers, alternating with one piece of spring onion and one of capsicum, threaded widthways.
5. Grill the kebabs for about 10-15 minutes (or until cooked through), turning from time to time and brushing with the marinade.

WW POINTS for one kebab: 1
Nutritional information for one kebab: 29 calories, 0.7g fat, 0.2g 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