photo credit: kaboodle

Looking for a quick and easy summer casserole recipe that won’t use up a lot of Daily Weight Watchers Points Plus allowance? Well this delicious Shrimp Enchilada Casserole Recipe will definitely fit the bill. Full of fiber and protein, each satisfying serving is just 7 Points +, and is a wonderful healthy dinner idea that the whole family can enjoy. Classic enchilada flavors are combined with low calorie shrimp and bulked up with fresh vegetables in this low points plus casserole, and the end result is pretty darn tasty. It doesn’t take too long to throw together, which makes it a great choice when you need a quick and easy weeknight dinner idea that’s also Weight Watchers friendly. So get those casserole dishes out, folks!!

Shrimp Enchilada Casserole Recipe

A healthy and low calorie casserole that tastes great and has just 7 Points + for a nicely sized serving? Yes, please! This Shrimp Enchilada Casserole is a great idea for a quick, low fat dinner in a pinch. It tastes fantastic and is loaded with good for you ingredients too.

Preparation time: 15 minute(s)

Cooking time: 30 minute(s)

Diet type: Pescatarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 6

Culinary tradition: Mexican

Entire recipe makes 6 servings
Serving size is 1/6th of casserole
Each serving = 7 Points +

PER SERVING: 277 calories; 5 g fat ; 34 g carbohydrates; 27 g protein; 8 g fiber ]]> http://www.laaloosh.com/2011/08/30/shrimp-enchilada-casserole-recipe/feed/ 2 http://www.laaloosh.com/2011/07/18/tuscan-tuna-salad-recipe/ http://www.laaloosh.com/2011/07/18/tuscan-tuna-salad-recipe/#comments Tue, 19 Jul 2011 05:32:56 +0000 LaaLoosh http://www.laaloosh.com/?p=5114

A new take on low calorie tuna salad recipes, this Tuscan Tuna Salad has some wonderful new flavors, and no mayo. It gives a lot of bang for it’s buck with each 1 cup serving coming in at just 5 Points +. Serve it over a bed of fresh greens, or in a low calorie whole wheat pita for a delicious and healthy lunch recipe that tastes incredibly light and fresh. It also works great served on whole wheat crackers an appetizer. Make it in advance and store in the refrigerator for up to two days – it’s great to have on hand for a quick and easy meal when you don’t feel like cooking on a hot summer day. Enjoy!

Tuscan Tuna Salad Recipe

Try out a new take on a traditional tuna salad recipe that will have you forgetting you are counting Points! This delicious Tuscan Tuna Salad makes the perfect quick and healthy lunch idea for any hot summer day. With just 5 Points + per each 1 cup serving, this dish will leave you feeling satisfied while still staying within your daily Points + range.

Preparation time: 10 minute(s)

Cooking time: 0 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (Traditional)

Entire recipe makes 4 servings
Serving size is 1 cup each
Each serving = 5 Points +

PER SERVING: 203 calories; 4 g fat; 17 g carbohydrates; 30 g protein; 6 g fiber ]]> http://www.laaloosh.com/2011/07/18/tuscan-tuna-salad-recipe/feed/ 0 http://www.laaloosh.com/2011/03/18/vegetarian-taco-salad-recipe/ http://www.laaloosh.com/2011/03/18/vegetarian-taco-salad-recipe/#comments Fri, 18 Mar 2011 20:51:39 +0000 LaaLoosh http://www.laaloosh.com/?p=4165 If you’ve got a hankering for some tasty Mexican food, but don’t want to blow your daily Points Plus allowance on the typical taco “salad” that you’ll find, laden with fat and calories, at your favorite Mexican restaurant, then try this slimmed down version – a Vegetarian Taco Salad Recipe. Loaded with fiber, protein, Vitamin C, and tons of good for you ingredients, this healthy salad recipe packs a lot of punch, but has just 6 Points + per serving. It’s so incredibly satisfying, which is extremely difficult for a salad to accomplish, so it serves as a great WW main dish recipe for dinner or lunch. So if you like your Mexican food sans meat, then this Vegetarian Taco Salad recipe is a must try! Carnivores, click HERE for my super, oh-so yummy, Beef Taco Salad Recipe or click HERE for my rockin’ and squawkin’ Chicken Taco Salad Recipe. Enjoy!

Vegetarian Taco Salad Recipe

Ingredients:
- 3 cups shredded romaine lettuce
- 1 cup shredded red cabbage
- 1 cup cooked long-grain brown rice
- 1 15-ounce can black, drained and rinsed
- 1 1/2 cups fresh corn kernels or frozen, thawed
- 1 large red onion, chopped
- 4 large tomatoes
- 2 garlic cloves, minced
- juice from 1 fresh squeezed lime
- 1/2 cup fresh salsa
- ½ cup reduced fat sour cream
- 1 tbsp chili powder
- 1 tsp ground cumin
- ½ tsp salt
- ¼ tsp black pepper
- 1/2 cup chopped fresh cilantro
- 2 cups reduced fat tortilla chips, broken up into pieces

Directions:
Spray a large nonstick skillet, with nonfat cooking spray and set over medium heat. Add garlic, onion and corn; cook, stirring, until the onion begins to brown, about 3-5 minutes. Coarsely chop 1 tomato. Add it to the pan along with rice, beans, cumin, chili powder, and salt & pepper. Cook, stirring frequently, until the tomato cooks down, about 5 minutes. Let cool slightly.
Coarsely chop the remaining 3 tomatoes. Combine with cilantro, lime juice, salsa in a medium bowl.
Toss cabbage and lettuce in a large bowl with the bean mixture, and salsa mixture. Serve dolloped with approx 1 tbsp of sour cream and sprinkled with tortilla chips.

Entire recipe makes 6 servings
Serving size is 1 ½ cups each
Each serving = Points +

PER SERVING: 247 calories; 5 g fat; 40 g carbohydrates; 14 g protein; 9 g fiber

Mushroom and Black Bean Crock Pot Chili Recipe

Ingredients:
– 1 pound mushrooms, any variety, sliced
- 2 cans of black beans, drained and rinsed
- 5 1/2 cups fat free vegetable broth
- 2 medium onions, chopped
- 1 can corn kernels, drained and rinsed
- 1 large zucchini, chopped
- 8 ounces tomatillos, husked, rinsed and chopped
- 2 fresh jalapenos, seeded and finely chopped
- 1 6-ounce can tomato paste
- 1/4 cup water
- 2 tbsp fresh lime juice
- 1/4 cup mustard seeds
- 1 tsp extra-virgin olive oil
- 2 tsp ground cumin
- 2 tbsp chili powder
- 4 garlic cloves, minced
- 1 tsp ground cardamom
- 2 tbsp minced canned chipotle peppers in adobo sauce
- 1 tsp salt
- 1/2 tsp black pepper
- 1/2 cup chopped fresh cilantro
- 1/2 cup diced tomatoes
- 1/2 cup reduced fat sour cream

Directions:
Combine oil, mustard seeds, chili powder, cumin and cardamom in a 5- to 6-quart Dutch oven. Place over high heat and stir until the spices sizzle, about 30 seconds. Add onions, garlic, mushrooms, corn, jalapenos, zucchini, tomatillos and water. Cover and cook, stirring occasionally, until the vegetables are juicy, 5 to 7 minutes. Uncover and stir often until the juices evaporate and the vegetables are lightly browned, 10 to 15 minutes. Add broth, lime juice, tomato paste, salt & pepper and chipotles; mix well.
Place the beans in a 5- to 6-quart crock pot or slow cooker. Pour the hot vegetable mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy, 5 to 8 hours. Garnish with sour cream, cilantro and diced tomatoes right before serving

Entire recipe makes 10 servings
Serving size is 1 1/2 cups
Each serving = 6 Points +

PER SERVING: 236 calories; 5 g fat; 37 g carbohydrates; 17 g protein; 13 g fiber

photo credit: my recipes

Full of fiber and flavor, this tasty black bean dip recipe is incredibly filling. Serve it as a dip with fresh veggies, baked pita chips, or baked tortilla chips as a delicious and healthy appetizer recipe. I also used this dip as a sandwich spread on a turkey breast sandwich. Deelish! This is really such an easy dip recipe, you can make it in no time, so it’s a great snack idea if you need to whip up something healthy – fast! Also, I am obsessed with spicy foods, so if you don’t like things as hot as I do, just take out the jalapenos in this recipe. :) Though this is not an official one of Weight Watchers Dip Recipes, it’s 1 Point Total servings, make it an ideal dip for any dieter.

Spicy Black Bean Dip Recipe

Ingredients:
- 1 15 oz can of black beans, rinsed and drained
- 1/2 cup fresh cilantro, roughly chopped
- 1/4 cup red onion, chopped
- 1/4 cup shredded carrots
- 3/4 cup fresh pico de gallo or chunky salsa
- 1 tbsp fresh lime juice
- 1 tbsp fresh jalapenos, de-seeded and roughly chopped
- 1/2 cup plain, fat-free yogurt
- 1 tsp ground cumin
- 1/2 tsp paprika
- 1/2 tsp salt
- 1/4 tsp black pepper

Directions:
Blend all ingredients in a blender or food processor blend until chunky or smooth (depending on which consistency you prefer) Spoon into a serving bowl and garnish with cilantro.

Entire Recipe makes 8 servings
Serving size is 1/4 cup
Each serving = 1 Point Total

A great alternative to traditional chili recipes, this Weight Watchers Turkey Chili Recipe has a wonderfully unique taste that even the most pickiest eater will enjoy! I first learned of this recipe through my good friend, and fellow Weight Watcher, Janice, who is the writer of the fabulous blog, Sew Girly. She prepares this white bean chili recipe frequently and after hearing about how fabulous it is, I decided to try it myself, and I was blown away! It is such a nice change of pace from the typical chili recipe! This White Bean Chili also makes a fabulous Weight Watchers Crock Pot Recipe and it makes great leftovers so it tastes even better the next day for lunch! I prefer to prepare this as a crock pot recipe, and then divide the whole thing up into individual portions and freeze them so I can reheat it in a pinch for a quick and easy meal. With just 4 Weight Watchers Points per serving, and TONS of fiber and protein, this dish also makes a fantastic Momentum Plan Recipe. Each serving is really quite large so it will fill you up and won’t be hungry. And there’s nothing better than feeling full when you are dieting!! So if you are following the Weight Watchers Momentum Plan, or if you are just looking to expand your collection of yummy chili recipes, you are gonna want to give this white bean turkey chili a try, ASAP!

Weight Watchers White Bean Turkey Chili Recipe

Ingredients:
- 1 large onion, chopped
- 5 cloves garlic, minced
- 1 pound extra lean ground turkey (SHOULD BE ABOUT 120 CALORIES PER 4 OZ)
- 2 (4 ounce) cans canned green chile peppers, chopped
- 1 tablespoon ground cumin
- 1 tablespoon dried oregano
- 1 tablespoon finely chopped fresh cilantro
- 1 teaspoon ground cinnamon
- Kosher salt to taste
- ground cayenne pepper to taste
- ground white pepper to taste
- 2 (15 ounce) cans cannellini beans, drained and rinsed
- 1/2 cup fat free Half & Half
- 2 – 3 cups fat free chicken broth (add as needed if chili is too thick)
- 1/2 cup reduced fat, shredded Monterey Jack cheese
- 1/2 cup green onions

**OPTIONAL: Top with 1 tbsp of reduced fat sour cream (will not affect overall Points value)
*Note: The White Bean Chili in the picture shows some pomegranate seeds and celery on top of the sour cream for garnish, which is a nice idea! But I used the reduced fat cheese and green onions instead.

Directions:
In a large pot over medium heat, or in a crock pot on medium, combine the onion, garlic and ground turkey and saute for 10 minutes, or until turkey is well browned. Add the chile peppers, cumin, oregano, cilantro, cinnamon, salt, cayenne pepper, and white pepper to taste and saute for 5 more minutes.
Add one can of the beans and the chicken broth to the pot. Take the second can of beans and puree them in a blender or food processor. Add this to the pot along with the Half and Half. Stir well and simmer for 10 minutes. If you are using this as a crock pot recipe, let simmer on low heat for about 2-4 hrs. Top each serving with 1/8 cup of reduced fat shredded Monterey Jack cheese, green onions, and 1 tbsp of reduced fat sour cream (optional). Recipe makes 4 HUGE servings.

Serving size is about 2 cups
Each serving = 4 Weight Watchers Points

This slow cooker recipe for Asian Spiced Beans with Rice, complete with Weight Watcher Points, is one of the best I’ve ever had. It’s thick and hearty, and loaded with fiber and protein, so you feel very full with just one serving. If you really want to amp up your nutrients, you can substitute brown rice for the cooked white rice. I also preferred to use black beans instead of the red beans because I like the taste better.

Asian Spiced Beans Recipe

Ingredients:
1/2 Cup dry packaged Navy Beans or 1(15 ounces) can Navy Beans, rinsed and drained.
1/2 Cup dry packaged Red Beans or 1(15 ounce) can Red beans, rinsed and drained.
1 pound boneless skinless chicken breasts, cut into 1/2 inch cubes
3 large carrots, diagonally sliced
2 to 3 teaspoons minced garlic, to taste
2 to 3 teaspoons minced ginger root or 1 to 2 teaspoons ground ginger, to taste
1 (14 1/2 ounces) can reduced-sodium fat-free chicken broth
2 Tablespoons cornstarch
1/2 Teaspoon crushed red pepper
2 to 3 Tablespoons reduced sodium soy sauce
4 Cups cooked rice
Sliced green onions or chopped peanuts for garnish

If using dry beans, in a large saucepan, place dry beans and cover with 2 inches water; heat to boiling; let boil, uncovered for 2 to 3 minutes. Remove from heat, cover and set aside for at least 1 hour and up to 4 hours. Drain soaking water and rinse beans. Place soaked OR canned beans, chicken, carrots, garlic, ginger and 1 1/4 cups of the chicken broth in slow cooker; stir well. Cover and cook on low until beans are tender about 5 1/2 to 6 hours.

Turn slow cooker to high. Combine cornstarch with remaining 1/2 cup broth and stir into mixture in cooker; stir in crushed red pepper. Cover and cook until thickened, about 30 minutes. Stir in soy sauce. Serve over rice; sprinkle with green onions and peanuts.

Makes 6 servings, about 1 1/2 cups each.
Per serving: WW Points: 7, Calories: 375, Fat: 3g, Fiber: 10g, Carbs: 56g, Sodium: 285mg, Protein: 30g, Cholesterol: 46mg

This Asian spicy beans and rice recipe has only 7 Weight Watchers points value.