This newsletter is sent
by email each weekday (Monday-Friday). It contains a thought for the day,
several easy recipes, several diet recipes that include the nutritional values
and have had the Weight Watcher points calculated using a Weight Watcher
calculator.
Sample Newsletter (Feb. 15, 2005)
Thought for the Day
A reputation is based not so much on what you stand for as what you fall for.
BROCCOLI PECAN SALAD
3 c. fresh broccoli
1 c. pecans
1 c. celery
Miracle Whip
1/2 c. green onion
3 or 4 boiled eggs
1 c. zucchini
Salt and pepper to taste
Cut all ingredients in small pieces; salt and pepper to taste, add
Miracle Whip generously as salad dressing.
====
SIX LAYER LETTUCE SALAD
1 head lettuce
1 medium onion
1 box frozen peas, thawed
8 sliced fried bacon
Shredded mild Cheddar cheese
2 c. mayonnaise
2 tbsp. sugar
Layer in (8 x 10) pan: Lettuce broken into bite-size pieces. Onions
(diced) Frozen peas. Spread on mayonnaise mixed with 2 tbsp. sugar.
Sprinkle on cheese and bacon which has been crumbled. Cover and
refrigerate overnight.
====
SHOEPEG CORN SALAD
2 cans shoe peg corn, drained
1 green pepper, chopped fine
1 bunch green onions, chopped fine
1 jar pimento, drained and chopped
1/2 c. ripe olives, sliced
1 c. grated Cheddar cheese
Toss together with 8 oz. low calorie or regular Italian dressing.
Serves 12 to 14.
====
SPAGHETTI SALAD
12 oz. thin spaghetti, cooked and drained
16 oz. Italian dressing
1/2 jar Schilling salad supreme
2 to 3 chopped tomatoes
1 red onion, chopped
1 cucumber, chopped
1/2 c. chopped black olives.
Halibut in Foil
2 tsp. olive oil
6 halibut steaks, about 1/4 lb. each
1/2 cup dry white wine
6 thyme sprigs
6 lemon slices
1-1/2 tsp. fennel seeds
6 fresh parsley sprigs
fresh ground pepper
Preheat oven to 350°F. Tear aluminum foil into 6 large squares. Brush
each square with some olive oil. Place the halibut in the center of
the square. Drizzle each steak with some of the wine. Put a thyme
sprig, lemon slice, a few fennel seeds and a parsley sprig on each
piece of fish. Grind pepper over each piece of fish. Seal the foil
into a packet. Place all packets on a baking sheet and bake for 10-15
minutes. Place a packet on each plate and let each person carefully
open the packet. Pour all juices on top of the fish. Note: Ideally
diabetics should meet with a professional dietitian to plan an
individualized diet plan. There is no single diet that meets all the
needs of everyone with diabetes.
Makes 6 servings
Per serving: calories 380, fat 10.9g, 22% calories from fat,
cholesterol 131mg, protein 85.1g, carbohydrates 1.1g, fiber 0.4g,
sugar 0.4g, sodium 223mg,
Source: American Diabetes Association's Diabetic Meals in 30 Minutes -
Or Less
Weight Watcher Points - 8 Points*
Calculated with a Weight Watcher calculator
====
Zesty Mexican Cauliflower
1 cup cauliflower florets
1/3 cup lowfat sour cream
2 tsp. low fat mayonnaise
3/4 tsp. hot red pepper sauce
1/3 cup salsa
2 Tbs. plus 2 tsp. low fat cheddar cheese, shredded
1 cup fresh corn, cooked
Cook the cauliflower florets by steaming them over boiling water for
5 minutes until tender. Drain and set aside. Combine all sauce
ingredients in a large saucepan and cook over medium heat until
bubbly, stirring constantly. Add the cooked cauliflower and corn.
Toss well and serve. Note: Ideally diabetics should meet with a
professional dietitian to plan an individualized diet plan. There is
no single diet that meets all the needs of everyone with diabetes.
Makes 4 servings
Per serving: calories 88, fat 3.4g, 32% calories from fat,
cholesterol 7mg, protein 4.9g, carbohydrates 11.1g, fiber 1.9g, sugar
4.4g, sodium 151mg
Source: The American Diabetes Association's Flavorful Seasons Cookbook
Weight Watcher Points - 2 Points*
Calculated with a Weight Watcher calculator
