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Baked Shrimp in Lemony Garlic Sauce

 

Main meals

 

POINTS® Value: 4

Servings:  4

Preparation Time:  8 min

Cooking Time:  8 min

Level of Difficulty:  Easy

 

This no-fuss shrimp dish comes together in minutes.

 

Ingredients

1 1/4 pound(s) shrimp, peeled and deveined

1 spray(s) cooking spray

1/4 cup(s) fresh lemon juice

2 tbsp light butter, melted

3 medium garlic clove(s), minced

1 tsp Worcestershire sauce

3/4 tsp lemon pepper

1/4 tsp ground red pepper

2 tbsp parsley, chopped

Instructions

Preheat oven to 425°F.

 

Arrange shrimp in a single layer in a 13 x 9-inch baking dish coated with cooking spray. Combine lemon juice and next 5 ingredients; pour over shrimp.

 

Bake at 425°F for 8 to 10 minutes or until shrimp are done. Sprinkle parsley over shrimp; serve immediately. Yield: 4 servings (serving size: 3 ounces shrimp and 2 tablespoons sauce).

 

 

CREAM OF CAULIFLOWER AND LEEK SOUP

 

 

Serves  8  1 pt per serving

 

2 med. Leeks (including 2 inches of green roots trimmed, rinsed and chopped)

1 ½ tsp olive oil

1 ½ tsp butter

1 lg. stalk celery, chopped

2 med. cloves garlic (minced)

1/4 – 1/2 tsp curry powder

1/4 -1/2 tsp ground ginger

6 cups f.f. chicken broth

Juice of 1/2 med lemon

1 head cauliflower florets

1 cup f.f. half and half

 

Wilt leeks and celery in oil and butter in a large stock pot. Cook for about 10 min. Add the garlic during the last 5 min. Stir in  ginger and curry cooking over low heat for about 1 min, permeating the vegetables. Add broth, juice of ½ lemon and cauliflower florets. Bring to a boil and then simmer partially covered until cauliflower is tender, about 15-20 min. Cool slightly. Puree with an immersion blender or in a food processor until very smooth. Add f.f. half and half and blend again till smooth. This freezes and reheats very well.

 

 

EASY FAT FREE NO-BOIL BAKED LASAGNA

=CORE

OR

6 SERV. =4PTS

8 SERV.=3PTS

1 cup fat free ricotta cheese

1 cup fat free cottage cheese

1 ¼ cups fat free mozzarella cheese (reserve ¼ cup)

9 pieces whole wheat lasagna noodles (does not have to be the no-boil kind)

3 cups (approx.) fat free homemade tomato sauce or commercial fat free brand

½ tsp. garlic powder

1 tsp. dried basil

¼ tsp. ground pepper

½ tsp. salt

 

MAKE A FAT FREE TOMATOE SAUCE WITH CANNED CHOPPED TOMATOES AND SPICES. MIX TOGETHER THE RICOTTA AND COTTAGE CHEESES WITH THE SPICES AND SET ASIDE. IN A LASAGNA PAN SLIGHTLY BIGGER THAN THE NOODLES, PUT ½ CUP TOMATO SAUCE IN BOTTOM. LAY 3 NOODLES SIDE BY SIDE ON TOP. ADD ½ THE RICOTTA/COTTAGE MIXTURE AND SPREAD OVER NOODLES. ADD ½ MOZZARELLA TOP WITH ½ CUP OR MORE OF TOMATO SAUCE, COVERING THE LAYER. ADD 3 MORE NODDLES AND REPEAT WITH CHEESES AND SAUCE. TOP WITH LAST 3 NOODLES ,RESERVED MOZZARELLA CHEESE AND SAUCE. COVER WITH TINFOIL AND BAKE @ 350 FOR 45 MIN. REMOVE TINFOIL AND BAKE FOR 10-15 MIN MORE. LET SIT FOR 10-15 MIN AND SLICE INTO 6 PIECES. THE SAUCE IS WHAT COOKS THE NOODLES, (THEY EXPAND)  SO MAKE SURE YOU ADD ENOUGH  SAUCE AND THAT THE PAN SIDES ARE HIGH ENOUGH TO AVOID SPILLAGE .YOU MAY ADD 2 TBSP RED. FAT GRATED PARM CHEESE TO EACH OF THE 1ST TWO LAYERS AND COUNT ¼ POINT PER SERVING FROM YOUR WEEKLY ALLOWANCE. THIS FREEZES WELL UNCOOKED. THAW, THEN COOK AS DIRECTED FOR BOTH VERSIONS.

 

EASY LOW FAT NO-BOIL LASAGNA 8 SERV.=4 PTS.****6 SERV.=6PTS.

1 cup low fat ricotta cheese

1 cup low fat cottage cheese

1 ¼ cups part skim shredded mozzarella cheese (reserve ¼ cup)

9 pieces whole wheat lasagna noodles (does not have to be the no-boil kind)

3 cups (approx.) ff homemade tomato sauce or commercial ff brand

¼ cup red.fat grated parm cheese (2tbsp per layer)

½ tsp. garlic powder, 1 tsp. dried basil, 1/2 tsp. salt, ¼ tsp. ground pepper or to taste

 

FOLLOW DIRECTIONS ABOVE TO MIX AND COOK. AFTER SPREADING THE RICOTTA/COTTAGE MIXTURE, ADD 2TBSP RED. FAT GRATED PARM TO EACH OF THE TWO LAYERS.

You may also use enriched lasagna noodles or ½ of each  for the same point value, but whole grain is healthier and this recipe is so delicious, no one will notice

l.mcelaney.

                     FLATBREAD TAPAS (PIZZA)

 

1 whole pizza = 3 pts.

 

1 La Tortilla brand round flatbread/wrap     1 pt

(or other 1 pt variety)

¼ cup fat free tomato sauce                         0 pt

¼ cup fat free shredded mozzarella cheese 1 pt

4 tsp reduced fat grated parmesan cheese           1 pt

vegetables of your choice e.g. Peppers, onions, mushrooms, eggplant, etc.

 

Spray one side of the wrap/flatbread with PAM and cook in a large frying pan or on a griddle until golden. Spray the other side and flip and cook for half as long. Place the wrap UNDERCOOKED SIDE DOWN on non stick tinfoil on top of a cookie sheet. Spread the tomato sauce on top, then sprinkle the mozzarella cheese and add the veggies. Top with the 4 tsp. reduced fat grated parmesan cheese. Bake in a toaster oven or a conventional oven @350 for 9-12 min. You may also try cooking at 400 for 5-8 min, keeping an eye on it so the cheese and wrap doesn’t burn. The whole pizza is 3 points. You may also eliminate the grated cheese to save a point. I have made it both ways and either way is delicious.  With a pizza cutter, slice into pie slices or any shape you want. Serve as an appetizer or eat the whole pizza yourself for lunch/dinner. This is family favorite.

 

 

ANOTHER VERSION OF WEIGHT WATCHERS SOUP

 

MAKES 9-12 SERVINGS          0 POINTS PER SERVING

 

1 MED. ONION- VIDALLIA, SWEET, OR YELLOW

6-8 STALKS CELERY

4-6 MED. ZUCCHINI

3 YELLOW SQUASH

1 BAG SHREDDED CARROTS OR ½ BAG BABY CARROTS

1 CAN (14 ½ OZ) PETITE DICED TOMATOES

10-12 TSP. GRANULATED INSTANT CHICKEN BOUILION (HERB-OX)

½ TSP OREGANO

8 CUPS WATER

 

OPEN THE CAN OF TOMATOES AND SET ASIDE.  CHOP ALL VEGETABLES EXCEPT ONIONS AND PUT INTO A LARGE BOWL AND SET ASIDE. CHOP ONIONS AND PLACE THEM INTO A HEATED 8 QT OR LARGER SAUCE POT THAT HAS BEEN SPRAYED WITH PAM. SAUTE ON MED, HEAT FOR ABOUT 2 MIN UNTIL THE ONION BECOMES TRANSLUCENT.  ADD THE BOULION AND A LITTLE OF THE JUICE FROM THE TOMATOES, STIRRING CONSTANTLY. THIS WILL KEEP THE BOULION FROM BURNING AND STICKING. COOK FOR ABOUT 3-5 MIN OR UNTIL THE FLAVORS MESH .ADD THE REST OF THE VEGETABLES AND TOMATOES, STIR, COVER AND COOK OVER LOW HEAT FOR ABOUT 10-15  MIN. ,STIRRING OCCASIONALLY. YOU WILL HAVE LIQUID FROM THIS. ADD 8 CUPS WATER, STIR AND SIMMER ON LOW FOR ABOUT 20-30 MIN UNTIL THE VEGGIES ARE TENDER.

     WITH A LARGE SLOTTED SPOON, REMOVE ABOUT 1 ½ SPOONFULS OF VEGGIES PER SERVING AND SET ASIDE IN A BOWL. WITH AN IMMERSION BLENDER, PUREE THE REMAINING VEGGIES AND BROTH UNTIL SMOOTH. IF YOU DON’T HAVE AN IMMERSION BLENDER, PUREE IN BATCHES IN A BLENDER/PROCESSOR BEING CAREFUL NOT TO BURN YOURSELF. POUR AN EQUAL AMOUNTOF THE PUREE INTO CONTAINERS AND DIVIDE RESERVED VEGGIES AMONG THEM .I PUT A FEW IN THE FRIDGE AND THE REST IN THE FREEZER AND USE AS NEEDED.

     THE MORE VEGGIES YOU ADD, THE THICKER THE PUREE. THIS RECIPE SEEMS TO BE A GOOD CONSISTANCY.I DON’T INCREASE THE CAN SIZE ON THE TOMATOES. I DIDN’T THINK IT TASTED AS GOOD, ALTHOUGH YOU CAN ADD 1 OR 2 FRESH CHOPPED TOMATOES, BEFORE BLENDING.

     I LIKE TO ADD SHREDDED OR GRATED PARM CHEESE TO THE TOP( LOW FAT OR FAT FREE). YOU CAN ALSO MAKE A MEAL BY ADDING COOKED CHICKEN AND /OR RICE, PASTA OR NOODLES. MAKE SURE TO ADD POINT VALUES. THE ORIGINAL RECIPE CALLED FOR GARLIC. SINCE I ATE THIS ALMOST EVERYDAY, I ELIMINATED IT. I DIDN’T WANT TO ALWAYS HAVE GARLIC BREATH. I THINK IT TASTES JUST FINE WITHOUT IT.  I HAD THIS SOUP AS AN APPETIZER ABOUT AN HOUR BEFORE MY LUNCH AND SOMETIMES BEFORE GOING OUT TO DINNER.

 

 

MARGHERITA PANINI     3 pts.

 

2 slices WW seedless rye bread (or S&S brand) (1pt)

1 slice (1 oz.) mozzarella cheese ( DiGiorno low moisture-pt. skim 2pts/1 slice)fresh basil leaves

2-3 slices tomatoes

2 or more slices grilled eggplant

Balsamic vinegar

 

Spray one side of the bread with PAM and place on griddle/frying pan. Using a pastry brush spread the vinegar onto the inside of the bread slices. The brush helps to keep the vinegar from soaking through the other side. (If it does anyway, it will still grill up okay)  Layer with cheese slice, basil, tomato, and eggplant. Top with other bread slice and spray with PAM. Weight with a press( or not)  and grill at med-low to med heat  until crispy and flip over. Grill until the other side is crispy and heated through. You can also use a Panini grill. I prefer a griddle/frying pan. It makes the sandwich crispier. I also like to use a really good aged, thick balsamic vinegar. It adds a real sweetness to the Panini.

 

CHICKEN PANINI WITH CARMELIZED ONIONS  3 pts

 

2 slices WW seedless rye bread ( or S&S brand) ( 1pt)

1 oz. cooked chicken (you may also use turkey deli meat, but the chicken tastes the best.)

1 slice ( 1oz. reduced fat/lite swiss cheese by Finlandia , Jarlsberg lite deli thin sliced, or  Sargento reduced Fat provolone /all= 1pt/slice)

2-3 slices tomato

2-4 slices grilled eggplant

2 TBSP caramelized onions

1 TBSP Kraft f.f. thousand island dressing (0 pts). (Or Wishbone lite = ½ pt)

 

Spray one side of bread with PAM. Place on griddle/frying pan. Spread the other sides with dressing and onions. Layer with chicken, tomato and eggplant. Top with bread sprayed with PAM and weight with a press (or not) and grill at med-low to med heat, flipping, until both sides are crispy and heated through.

 

GRILLED EGGPLANT

 

Peel and cut into ¼ inch slices. Place on paper towels and sprinkle with salt. Let it stand for 30 minutes. Pat it dry and spray with PAM and grill over med high heat on griddle or frying pan. Flipping often to cook out as much moisture as possible. Layer in a container and place covered in fridge. (If you cut the slices very evenly, place on non-stick tinfoil lined cookie sheets and bake @ 400 for about 20 min each side. Keep an eye on them and remove pieces that cook before the others.  This process will also cook out most of the moisture.)

 

 

 

 

 

 

CARMELIZED ONIONS

 

6-10 Vidalia or sweet onions sliced thin

PAM spray.

Heat a large frying pan over med high heat. Spray with PAM and add onions, tossing and stirring to coat. Reduce heat to low, cover and cook onions, stirring often until the onions are really soft and there is moisture in the pan.( approx. 20-30 min) Take off the cover and cook, continuing to stir often until the onions release their sugars and become a golden color and have reduced in volume. This whole process will take at least 45 minutes or longer, depending on how many onions you’ve used. It’s worth it to make a big batch because they cook down so much and stink up the house. If the pan starts to dry out, you may add a little water and stir quickly to moisten the onions. After they’ve cooled, put about 2 TBSP into snack size bags and freeze. They will keep for at least 3 months.

 

 

STRAWBERRY SMOOTHIE  1 ½ pts – 2 ½ pts   or (3 ½)

 

1 cup “8th Continent” brand fat free vanilla flavored Soy milk (1pt)

or                                        light  vanilla flavored soy milk       (1pt)

or skim milk                                                                                  (2pts)

¾ cup frozen strawberries                                                             (1/2 pt)

2 TBSP sugar free raspberry syrup ( DaVinci, Artisan, found at Marshall’s, TJ Maxx, Homegoods)

½ tsp. raspberry extract

 1-3 packets splenda, equal to taste ( or not at all)

     Place all liquids in blender, add frozen strawberries and blend until completely smooth. Enjoy!!  I like my smoothies sweet. Also the f.f. soy milk comes out a little thicker than the light variety. Stop&Shop seems to be the only place to get the f.f. van flavor. Star used to carry 8th Continent, but I haven’t seen it there for a while.

 

 

BANANA SMOOTHIE   2-3 pts    or  (4)

 

1 cup 8th Continent f.f vanilla flavored soy milk (or lite or skim milk-adj. pts value)

1 frozen banana (sm. 6-6 7/8 inches = 1 pt)    (med /lg 7-9 inches= 2 pts)

a dash nutmeg

1-3 packets splenda, equal to taste ( or not at all)

 

Place in blender and process until smooth.

 

I buy bananas, peel and wrap individually ( seran or sandwich bags)and place in the freezer. Use frozen.

 

 

TROPICAL SMOOTHIE 2-3 pts    or  (4)

 

1 cup 8th Continent brand f.f. vanilla soy milk ( 1pt) ( or alternatives)

¾ c. frozen mangos, pineapple, ( 2pts) or peaches ( 1pt) or a combo of them

½ tsp. orange, lemon or raspberry extract

1-3 packets splenda, equal to taste

 

Place in blender and process until smooth.

 

*** Since I can’t find the 8th Continent brand of soy milk anymore, I used SILK LIGHT PLAIN soy milk for the same 1 pt/serv.  It was very good.  I added vanilla when I made the banana smoothie.

 

 

 

 

 

 

 

 

 


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