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Weight Watchers Points Plus Breakfast And Smoothie Recipes *****************

CONTENTS

1.No Crust Quiche..3 2.Peach Smoothies..3 3.Sunrise Smoothie..4 4.Tex-Mex Egg Wraps.5 5.Blueberry Smoothies.5 6.Tropical Fruit Smoothies..6 7.Zucchini and Asparagus Frittata.7 8.Orange-Pineapple-Banana Smoothie8 9.Ham & Cheese Breakfast Casserole.8 10.Italian Sausage & Egg Casserole10 11.Scrambled Eggs and Hash Browns11 12.Eggs Benedict12 13.Toad In The Hole...13 14.Banana Pancakes..14 15.Banana Nut Waffles..15 16.Cheesy Brunch Bake15 17.Spicy Breakfast Burritos16 18.Ham and Cheese Omelet.17 19.Cinnamon Bran Pancakes18 20.Cheesy Breakfast Casserole19 21.Ham & Egg Breakfast Burritos.20 22.Banana Splash Smoothies20 23.Tex-Mex Breakfast Scramble21 24.Green Smoothie Recipe22 25.Dulce de Leche Cheerios..22 26.Goat Cheese and Fig Muffins Recipe.23 27.Bell Pepper and Goat Cheese Frittata Recipe..24

3 These recipes are all low in calories, and high on flavor! You can spruce up all of the recipes according to your preference! Try experimenting by adding herbs, seasoning, spices and different vegetables.

1. No Crust Quiche

This delicious quiche will warm up and wake up anyone's tastebuds. Ingredients: 4 large eggs 2 cups of milk, fat-free 1 and 1/2 cup of baking mix 1 and 1/2 cup of asparagus, uncooked 1 and 1/2 cup of cheese blend crumbles 16 oz pork sausage, preferably reduced fat

Directions: 1. 2. 3. 4. 5. 6. 7. 8. Brown the pork until it's done. Cut the asparagus diagonally, and slice it into 1-inch pieces. Reserve the tips or heads of the asparagus. Mix the milk, eggs and baking mix in a mixer. Set this on high. Prepare a 8x8 pan. You may opt to spray it with non-stick cooking spray. Arrange your cooked sausage, all your asparagus except the tips and half of your cheese crumbs into layers. Pour the batter from the mixer over the layers you just arranged. On the top-most layer, sprinkle the remaining cheese and asparagus tips. For 1 hour, bake your dish in an oven set at 350 degrees.

2. Peach Smoothies

This smoothie is packed full of nutrients, and packs quite a yummy punch of fruity flavor. Points per serving: 3 Ingredients: 1/2 cup of peaches, fresh 1/4 cup of orange juice, fresh 1 cup of sweetened vanilla yogurt, low-fat or fat-free

Directions: 1. Combine the peaches, orange juice and yogurt in a blender. 2. Blend the ingredients until consistency is smooth. 3. Pour in a tall glass and enjoy. 3. Sunrise Smoothie

] This smoothie is refreshingly delicious! Yet it still provides you much of the daily health requirements. Points per serving: 5 Ingredients: 1 banana, ripe and medium 1 cup of vanilla yogurt, low-fat or fat-free 1 and 1/2 cups of strawberries, preferably fresh

5 Directions: 1. Combine the banana, yogurt and strawberries in a blender. 2. Blend the ingredients until consistency is smooth. 3. Pour in a tall glass and enjoy. 4. Tex-Mex Egg Wraps

These wraps are fantastic for quick meals! You can even take it for brunch. Points per serving: 7 Ingredients: 2 cups of egg substitute, cholesterol-free 1/2 cup of salsa, chunky and thick 4 (8 inch) tortillas, whole wheat

Directions: 1. 2. 3. 4. 5. 6. 7. 8. 9. Spray some non-stick cooking spray on your skillet. Heat the skillet on medium high. Cook your egg substitute for 4-5 minutes. Stir constantly as you cook. Slowly add the salsa and stir. Transfer mixture to a bowl. Spoon mixture equally into all four tortillas. Fold the tortillas in half. Enjoy!

5. Blueberry Smoothies

A burst of fruity flavor that your taste buds wont be able to ignore! Points per serving: 2 Ingredients: 1 cup of ice, crushed 3/4 cup of blueberries, preferably fresh 6 oz of blueberry yogurt, low-fat or fat-free

Directions: 1. 2. 3. 4. Combine the ice, blueberries and yogurt in a blender. Blend the ingredients until consistency is smooth. Pour in a tall glass. Serve with a cute straw.

6. Tropical Fruit Smoothies

Who says you cant enjoy the tropics with these sunny, fruity concoctions? Points per serving: 3 Ingredients: 1 cup of milk, fat-free 1 cup of bananas, sliced

7 Directions 1. 2. 3. 4. 5. Combine the mango, banana, milk and yogurt in a blender. Blend the ingredients until consistency is smooth. Add in the crushed ice. Blend until consistency is smooth again. Pour in a glass and serve. 1 cup of mangos, sliced 1 cup of ice, crushed

7. Zucchini and Asparagus Frittata

Because they're super yummy, these frittatas are a fantastic way to disguise your veggies! Ingredients: 1/2 small zucchini 3/4 teaspoon of salt 2 tablespoons of flour 1 teaspoon of dried dill 1/2 cup of milk, low-fat 1 small yellow bell pepper 1/3 cup of onions, chopped 2 cups of egg substitute, thawed 1/2 teaspoon of black pepper, grounded 4 tablespoons of Parmesan cheese, grated 10oz of asparagus, preferably cut and frozen 1/4 cup of sweet red peppers, chopped and drained 1/2 cup of Mozzarella cheese, fat-free or low-fat and grated

Directions: 1. 2. 3. 4. 5. 6. Preheat your oven to over 350 F Put baking paper on a baking pan, or spray the pan with some non-stick cooking spray. Cut your yellow bell pepper into strips, 1/4 inch in width. Half your zucchini lengthwise and cut these into slices; each slice measuring 1/4 inch in thickness. Boil a large saucepan containing an inch of water. Put the yellow pepper, onion, zucchini and asparagus in the saucepan.

8 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. Make it boil again, and immediately slightly reduce the heat. Cover the saucepan and boil for another 5 minutes. Drain the vegetables. They should be crisp and tender now. Stir in the red pepper. Evenly arrange this veggie mixture in your baking dish. Sprinkle half of your mozzarella over the veggies. Whisk the dill, milk, egg substitute, black pepper and dill in a bowl. When the above ingredients have mixed well, whisk in the flour as well. Pour your whisked mixture over your veggie mixture. For 35 minutes, bake the dish in the oven, uncovered. Sprinkle all the remaining cheeses on your baked dish. Allow dish to stand and cool for 10 minutes. You now have 8 servings to enjoy.

8. Orange-Pineapple-Banana Smoothie

For a fun and sweet treat, this burst of sunshine will fill your mouth with a creamy deliciousness. Ingredients: 4 ice cubes 1 cup of skim milk 1/2 banana, medium-sized 1/2 cup of pineapple, diced 1 tablespoon of vanilla extract 4 fluid oz of fresh orange juice

Directions: 1. Combine the ice, milk, banana, pineapple, vanilla extract and orange juice in a blender. 2. Blend the ingredients until consistency is smooth. 3. Pour in a tall glass and enjoy. 9. Ham & Cheese Breakfast Casserole

This fantastic Sunday morning breakfast is light, healthy and low in calories. Points per serving: 5 Ingredients: Directions: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. Preheat your oven to about 375 F Cut the bread into tiny bite-sized cubes. Whisk the egg whites, buttermilk and egg substitute in a large bowl. Next, add in and whisk the mustard, paprika, pepper and salt. Prepare another big bowl and toss together the green onions, ham, spinach, tomatoes, bread, red peppers and parsley. Add in the egg mixture from earlier. Toss until vegetables are well coated. Put tossed mixture into a baking dish sprayed with non-stick cooking spray. Push down the mixture firmly and cover it with foil. Bake the casserole for 45 minutes. Take off the foil and sprinkle the dish with cheese. Put the dish in the oven again. 4 large egg whites 1/2 teaspoon of salt 1 cup of egg substitute 1/2 teaspoon of paprika 1 cup of lean ham, diced 1 cup of buttermilk, fat-free 1/2 cup of tomatoes, chopped 1/4 teaspoon of pepper, ground 2 tablespoons of Dijon mustard 1/4 cup of green onions, chopped 5 cups of spinach, chopped and wilted 1 cup of Swiss cheese, light and grated 1 tablespoon of parsley, fresh and chopped 6 slices of bread, low calorie and high fiber 1/4 cup of red peppers, roasted and chopped

10 13. 14. 15. 16. Bake for 20 minutes. Remove dish from the oven once it turns golden. Cool the dish for another 15 minutes. You now have 6 yummy and healthy servings.

10. Italian Sausage & Egg Casserole

Casseroles are easy and quick to make. This one can be spiced up by using a spicier sausage! Ingredients: 1 cup of skim milk 1 small onion, chopped 1 and 1/2 cups of egg substitute 1 cup of baking mix, reduced fat 1 lb of Italian sausage turkey links 1 green bell pepper, medium-sized 2 cups of cottage cheese, low-fat or fat-free 2 cups of Cheddar cheese, low-fat and shredded 1 (4 oz) can of green chilies, chopped and drained

Directions: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. Remove the casings from the sausage. (If not removed already when you purchased the sausage) Spray a 13x9 baking dish and a skillet with non-stick cooking spray. Put the bell pepper, onion and sausage in the skillet. Cook over medium heat. Stop cooking and drain when sausage meat is not pink anymore. Stir in the rest of the ingredients. Pour the entire mixture into your prepared baking dish. Bake for 40 minutes at 350 F. Remove dish from oven. Allow dish to stand for 10 minutes. Cut, then serve.

11. Scrambled Eggs and Hash Browns

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Hash Browns and scrambled eggs two classic favorites! Why not make them a combo for the whole family to enjoy?

Ingredients: 6 eggs 2/3 cup of milk parsley, chopped 1/2 teaspoon of salt cheddar cheese, grated 1/4 teaspoon of pepper 1/3 cup of vegetable oil 1/3 cup of bell pepper 1/2 cup of onion 3/4 cup of sausage, cooked and diced 3 and 1/2 cups of hash brown potatoes

Directions: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. Preheat your oven to about 400 F. Finely dice the onion and bell pepper. In a bowl, toss the pepper, salt, potatoes, and a little of the vegetable oil Make the hash browns by shaping the mixture from step 3 into patties. Place in a baking pan. For 30 minutes, bake the hash brown. Remove from oven and allow to cool. Whisk milk and eggs in a bowl. Season the milk and egg mixture with pepper and salt. On medium heat, heat a skillet. Pour the remaining oil and wait till hot. Saute the peppers and onions for 3 minutes. Put in the sausage and cook thoroughly. Pour in the egg mixture and stir until cooked. Spoon the now cooked scramble eggs on top of your hash browns. Sprinkle with some cheese and parsley.

12 12. Eggs Benedict

A great classic favorite that can now be enjoyed in a low calorie version. Ingredients: 4 large eggs 2 tablespoons of hot water 1/2 cup of mayonnaise, low-fat 1 tablespoon of fresh lemon juice 4-5 slices of bacon, Canadian style and uncooked 2 English muffins, whole-wheat, toasted and split in half.

Directions: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. On a trouble boiler, mix the mayo and hot water. Frequently stir for 7 minutes. Add in the lemon juice. Remove mixture from boiler. In a skillet, cook the bacon thoroughly for 3 minutes. On each half of muffin, put one slice of bacon. Prepare four different microwaveable bowls. Crack the four eggs into each bowl without the yolks being broken. Use a plastic wrap to cover the bowls. Place 2 bowls in microwave and set on high for 2 minutes. Do the same for the remaining 2 bowls. After eggs are microwaved, place one each on top of the muffins. Put two tablespoons of the mixture from step 1-3 on top of the eggs. Immediately serve.

13. Toad In The Hole

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Nobody said you couldnt enjoy Grandmas traditional dish without being healthy! Ingredients: 1 medium egg 290 ml of water 1 parsley, chopped 1/2 teaspoon of salt 1 onion, sliced thinly 300 ml of skimmed milk 50 grams of mushrooms 2 tablespoons of cold water 4 teaspoons of gravy, powdered 120 grams of whole wheat flour 1 teaspoon of black pepper, ground 200 grams of pork sausages, low fat

Directions: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. Chop the onions. In a large bowl, whisk the water, egg, flour, milk and salt. Let this mixture stand for 12 minutes. Put sausages in the oven on a roasting pan. Wait until hot. Take out sausages and pour the mixture from step 1 evenly. Put back in oven and bake for 30 minutes. Heat a saucepan on medium high. Saut onion until golden. Add in a pint of water and the mushrooms. Let it simmer before you add the gravy powder. Once mixture thickens, season it with pepper and salt. Add a bit of parsley. Serve your meal.

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These fruity pancakes are perfect for the kids breakfasts or lunches. They are a great healthy treat if you have a sweet tooth especially if you drizzle over a bit of honey! Ingredients: Directions: 1. 2. 3. 4. 5. 6. 7. 8. Mash the banana. Separate the egg's yolk and egg white. Discard the yolk. In a bowl, mix all of the ingredients. This is your pancake's batter. Put a pan on medium heat. In the pan, pour spoonfuls of the batter. Cook until bubbles form on the top, then flip. Remove once all sides are golden brown. Do the same for remaining batter. 1 large egg 1 ripe banana 1/4 teaspoon of salt 1/4 cup of oatmeal grains 1/2 teaspoon of baking soda 1 teaspoon of baking powder 1 and 1/2 cup of skimmed milk 1 and 1/4 cup of flour, whole wheat

15. Banana Nut Waffles

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Waffles are yummy treats and they need not be unhealthy. Enjoy these with a helping of yogurt and fresh fruit.

Ingredients: 1 egg substitute 1 cup of skimmed milk 2 tablespoons of vegetable oil 2 cups of baking mix, reduced fat 1/4 cup of pecans, finely chopped 2 ripe bananas, medium-size and mashed

Directions: 1. 2. 3. 4. 5. 6. With the vegetable oil, grease your waffle iron. Let this heat. In a bowl, thoroughly mix all the ingredients. Pout in the waffle iron. Bake for 5 minutes. Serve hot.

16. Cheesy Brunch Bake

This dish is so easy that even the kids can help make it!

16 Ingredients: a dozen large eggs 2 tomatoes, chopped 1/3 cup of sour cream 1 pound of sausage, pork 4 oz of mushrooms, sliced 1 onion, medium-sized and chopped 2 cups each of cheddar and mozzarella cheese, grated

Directions: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. Preheat the oven to around 400 F. In a blender, mix the sour cream and eggs. Pour mixture into a baking dish. Bake for 10 minutes. While this bakes, prepare a large skillet. In the skillet, cook the onions, sausage and mushroom together while occasionally stirring. Drain Lower oven to 325 F. Carefully spoon in the tomatoes and sausage on your baked dish. Sprinkle top with all the cheeses. Bake for another 30 minutes,

17. Spicy Breakfast Burritos

A spicy treat for a chili-lovers tongue. High on flavor, low on points! Ingredients: 2 eggs 4 slices of bacon, turkey 1/4 cup of salsa, chunky and thick 2 tortillas, whole wheat and 8 inches 1 tablespoon of green chilies, chopped 2 tablespoons of cheddar cheese, grated, low-fat

17 Directions: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Separate the 2 eggs' yolks and whites. Discard the egg yolks. For 10 minutes and on medium heat, heat a skillet. Thoroughly cook the bacon. Put the cooked bacon in the tortillas. Top it with the cheese. In a bowl, beat the chilies and egg whites together. Add this to the skillet. Cook and stir for 2 minutes. Place spoonfuls onto the tortillas. Fold the tortillas and top each with salsa.

18. Ham and Cheese Omelet

This is a simple and yummy breakfast for weight watchers on-the-go. Ingredients: 2 eggs, large 4 egg whites, large 1/4 teaspoon of salt 1/8 teaspoon of black pepper 1/4 cup of Parmesan cheese, grated 1/2 cup of ham, lean, finely diced, cooked 2 tablespoons of scallions, uncooked, minced

Directions: 1. 2. 3. 4. 5. 6. In a large bowl, beat together all the ingredients except the cheese and ham. Heat a pan on medium heat. Pour in carefully the mixture from step 1. Make sure the pan is completely covered with the mixture. Cook until the eggs are nearly set. Sprinkle cheese and ham in the center of your omelet. Use the spatula to gently fold the omelet in half.

18 7. Cook again until heated through. 19. Cinnamon Bran Pancakes

The warmth of the cinnamon in these pancakes teases the palette and warms the belly. Great for winter if served warm with macerated fruit! Ingredients: 3/4 cup of flour 3/4 cup of oat bran 1/8 teaspoon of salt 1 tablespoon of sugar 1 and 1/4 cup of buttermilk 1/4 teaspoon of baking soda 2 egg whites, slightly beaten 1 tablespoon of vegetable oil 1/2 teaspoon of baking powder 1/2 teaspoon of cinnamon, ground

Directions: 1. 2. 3. 4. 5. 6. 7. 8. In a bowl, combine all ingredients except buttermilk, vegetable oil and egg white. In a separate bowl, combine the remaining ingredients. Thoroughly beat the second mixture with a fork. Add this to the first mixture. Stir until both mixtures are combined. Heat a pan over medium heat. Measure the mixture or batter into a quarter of a cup. This will equal to one pancake. Cook pancake until one side is golden brown. Flip and do the same.

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20. Cheesy Breakfast Casserole

This is a flavorful medley of veggies and cheeses a joy on the palate! Points per serving: 5 Ingredients: 1 bell pepper, green, chopped 1 bell pepper, red, chopped 1 onion, small, chopped 2 cups of egg substitute, cholesterol-free 1 cup of skimmed milk 3/4 cup of cheddar cheese, low-fat, grated 1 teaspoon of Italian seasoning 1/4 teaspoon of black pepper 4 slices of bread, whole wheat, torn into pieces

Directions: 1. 2. 3. 4. 5. 6. 7. 8. Preheat your oven to about 350 F. Heat a pan or skillet on medium high. Cook all of the vegetables in the pan for 4 minutes while stirring occasionally. Transfer the cooked vegetables in a big bowl. Mix well the cheese, egg, seasonings and milk into the big bowl. Place the torn bread in a casserole dish, Pour the mixture onto the bread. Bake for 40-50 minutes.

21. Ham & Egg Breakfast Burritos

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Burritos are a traditional dish and can still be enjoyed when weight watching. This recipe is low on fat and calories, but high on taste! Points per serving: 6 Ingredients: 1 egg 3 egg whites 1/4 cup of cheddar cheese, grated 6 slices of ham, smoked, chopped 2 tortillas, whole wheat flour, 8 inches

Directions: 1. 2. 3. 4. 5. 6. In a bowl, whisk in the ham, egg and egg whites. Heat a skillet or pan over medium to medium high heat. Cook the mixture you just made for 3 minutes while stirring occasionally. Spoon the mixture in the tortillas. Sprinkle the grated cheese over the spooned mixture. Fold up the tortilla into a burrito.

22. Banana Splash Smoothies

These colorful vitamin cocktails are nutritious and healthy! A good recipe for experimenting with different fruit juice.

Ingredients:

21 2 ice cubes 1/2 cup of yogurt, non-fat 1 cup of any fruit juice, fresh 1 banana, medium-sized, sliced

Directions: 1. Put the ice, yogurt, banana and fruit juice in a blender. 2. Blend until smooth. 3. Serve! 23. Tex-Mex Breakfast Scramble

A nice veggie twist on the classic scrambled egg. Ingredients : 1/2 cup of onion, chopped 1 cup of cottage cheese, low-fat 2 cups of egg substitute, cholesterol-free 1/2 cup of cheddar cheese, mild, grated, reduced fat 1/2 cup of salsa, think and chunky Directions : In a bowl, thoroughly beat together the cottage cheese and egg substitute. Over medium high, heat a pan or skillet. Cook the onion in the pan for around 3 minutes while stirring often. Lower the setting to medium heat. Cook for an additional 9 minutes while stirring often. Top with salsa and serve.

1. 2. 3. 4. 5. 6.

24. Green Smoothie Recipe

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As this refreshingly green smoothie suggests, it is loaded with nutrients and vitamins. It will definitely help you cut down on supplements! Points per serving: 0 Ingredients: 1 cup of berries, mixed 1 cup of kale half a banana 1 cup of water

Directions: 1. Take the kale and tear up the leaves. 2. Combine the kale, berries, banana and water in a blender. 3. Blend until smooth consistency is achieved. 25. Dulce de Leche Cheerios

A sweet, crunchy, saturated and cholesterol fat free snack that is a great source of calcium as well as vitamin D! Points per serving: 3 26. Goat Cheese and Fig Muffins Recipe

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Moist, decadent and light. These make for the perfect fancy dinner treats that are safe on the waist-line! Ingredients: 1 cup of flour, plain 1 cup flour, pastry, whole wheat 1 and 1/4 cup of dried figs, chopped 1 cup of goat cheese, crumbled, room temp. 1/2 cup of egg substitute 1 egg white, large 3/4 cup of brown sugar 1 cup of buttermilk, low-fat 1/3 cup of canned pumpkin 2 tablespoons of honey 1 teaspoon, grated, lemon zest 1 and 1/4 teaspoon of vanilla extract 1 and 1/2 teaspoon of baking powder 1/2 teaspoon of baking soda 1/2 teaspoon of salt

Directions: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. Preheat your oven to around 425 F. Line a muffin tin with muffin cups. In a bowl, mix the honey, lemon zest, goat cheese and a quart of the vanilla extract. Set this aside. Prepare a second bowl and whisk in the baking powder, salt and baking soda. In another bowl, beat the egg white and substitute. Put the remaining vanilla extract and sugar. Whisk until sugar dissolves for a minute. Gradually add in the buttermilk and pumpkin. Mix together the wet and dry ingredients, but don't over-mix. Spoon this batter into the muffin cups. You may add a cheese filling to the center of the muffin. Bake for around 15 minutes. Allow to cool for around 5 minutes on a wire rack. Serve while the cheese is warm and gooey.

24 27. Bell Pepper and Goat Cheese Frittata Recipe

A great and well balanced dish to start off the day. It will keep you going both on nutrients and on taste! Points per serving: 3 Ingredients: Directions: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. Preheat your boiler and position the oven rack in upper third of oven. In a large bowl, whisk together the garlic, salt, egg substitute, pepper and basil. Put a skillet on medium heat. Put the bell pepper and onions in the pan. Cook for one minute while stirring constantly. Pour the mixture from step two over the vegetables. Let the uncooked egg flow and cook by lifting its edges. Continue for 3 minutes. Put the cheese on top of the frittata. Put the dish on the oven rack. (the rack must be placed in the upper third part of the oven) Broil for 3 minutes. Let stand for 3 minutes, then serve. 1 teaspoon of salt 2 cup of egg substitute 2 cloves of garlic, minced 1 cup of bell pepper, red, sliced 1/2 cup of onion, sliced 1/2 cup of goat cheese, crumbled 1 bunch of scallions, sliced, trimmed 2 tablespoons of basil, fresh, chopped 1/4 teaspoon of black pepper, freshly ground

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This brings you to the end of this collection of fantastic weight watching recipes 0 but do not stop here! Enjoy these recipes and have fun switching and swapping ingredients and playing with different flavors. There is a world of flavor waiting even for weight watchers!

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