Prep 15 minutes Cook 20 Minutes Serves 6
- ½ cup + 1 tablespoon all-purpose flour
- 7 tablespoons packed brown sugar
- ¼ teaspoon ground ginger
- 2 (16-ounce)cans sliced pears in juice, drained, with ½ cup of the juice reserved
- 2 tablespoons butter, melted
- 1 (1 1/4-ounce0 package cinnamon and spice instant oatmeal mix
1. Preheat the oven to 425
2.Mix 1 tablespoon of the flour, 4 tablespoons of the brown sugar, and the ginger in an 8-inch square baking dish. Add the pears and the reserved pear juice, stirring until blended. Cover the dish with plastic wrap, and then pick a few holes in the plastic. Microwave on High until the filling begins to bubble, 4-5 minutes stirring once halfway through cooking.
3.Meanwhile, combine the butter and the remaining 3 tablespoons brown sugar in a bowl. Add the oatmeal mix and the remaining ½ cup flour; stir until crumbly. Sprinkle evenly over the filling. Transfer the dish to the oven and bake until the topping is golden, about 15 minutes. Serve warm.
Per Serving: (1/2 cup); 225 Cal, 4 g Fat, 3g Sat Fat, 0 g Trans Fat, 10 mg Chol, 82 mg Sod, 46 g Carb, 3 g Fib, 2 g Prot, 47 mg Calc, POINTS value: 4.
Food Note: This versatile crisp can also be prepared with canned sliced apples or apricot halves packed in juice.
Recipes reprinted courtesy of Weight Watchers Shortcuts Cookbook
Cheesy Sloppy Joes
Prep 5 minutes Cook 15 Minutes Serves 6
- ½ pound lean ground beef (7% fat or less)
- 1 (10 ounce) package frozen mixed vegetables
- 1 (6 ounce) can tomato paste
- 1 (1.3 or 1.5 ounce) package sloppy Joe seasoning mix
- 3 whole wheat hamburger buns
- 6 (3/4 ounce) slices fat free cheddar cheese
1. Heat a large nonstick skillet over medium-high hat. Add the beef and cook until browned, 4-5 minutes, stirring with a spoon to break it up. Discard any drippings.
2. Stir in the mixed vegetables, 1 1/3 cups of water, the tomato paste, and seasoning mix; bring to a boil. Reduce the heat, and simmer, stirring, until thickened about 10 minutes.
3. Meanwhile preheat the broiler. Place the buns cut side up on a broiler rack and broil three inches from the heat until toasted 1-2 minutes. Top each bun half with 1 slice of cheese and broil until cheeses is melted, about 1 minute longer; Spoon ½ cup of the beef mixture on top of each bun and serve.
Per serving: 1 Sloppy Joe : 207 Calories, 4 g Fat, 1 g Sat Fat, 0 g Trans Fat, 21 mg Chol, 1,018 mg Sod, 26 g Carbs, 5 g Fib, 19 g Prot, 260 mg Calc. POINTS value: 4
MYTH: Cutting out food groups will help you lose weight
Initially, because you’re no longer eating the additional calories from that food group, such as bread, you may experience weight loss. But over time as you start to miss sandwiches for example, and it becomes too hard to resist. You know what happens next – you begin to overcompensate by eating more bread than you normally would, and the weight loss is out the door.
Tip: Instead, try to incorporate all food groups by visualizing your plate in three sections: Half filled with fruits and vegetables; one-quarter whole grains; and one-quarter lean meat or protein.
The food on this plate is what we call “filling foods.” Although, they are low in calorie -- fruits, veggies, lean meats and whole grains -- contain more air, water and fiber, and have been scientifically proven to keep you satisfied for longer.
MYTH: Losing weight means cutting sugar and fat and eliminating foods like pizza and ice cream
The key to long-term success with weight management is figuring out how to fit in your favorite foods with moderation and portion control. Depriving yourself of the foods you love will cause you to resent the restrictions and go back to your old habits.
Tip: Instead …plan your indulgences. For example, on the day you want to enjoy pizza for dinner, eat a lighter lunch such as a tossed salad, or increase your activity. For example – walk the perimeter of the parking lot during your lunch hour at work.
Many people who have lost weight and kept it off, track what they eat. Writing down the food you eat helps you plan ahead and are more aware of the decisions you’re making. So, if you “bite it; write it.”
MYTH: Fresh produce is better than frozen or canned
If you’re buying from your local grocery store, fresh produce may not be the best option … as it sometimes sits out for days. Some vitamins are lost in handling and transportation, whereas frozen or canned vegetables are packed at the peak of freshness and their nutrition is preserved. Opt for fresh fruits and vegetables from a farmer’s market … and if you choose frozen or canned, make sure there isn’t added sodium.
Tip: Whether fresh, frozen or canned – buying what’s on sale is the best bet these days. They key is increasing your overall fruit and veggie intake. Fruits and veggies are scientifically proven to be filling foods, so they keep hunger at bay.