3 Pts Meals/Ideas

Juliane_

Hi everyone!

The other day I saw that one of our buddies in the group was out of points. She only had 3 pts left for the day. That gave me the idea that it would be nice if we had a thread with 3 points or less meal ideas. It could be a great resource for any of us when we find ourselves in that situation.

Please add calories, fat, fiber, protein and carbs when possible and/or at least indicate if it is PointsPlus or Flex Points since we are all doing different points plans.

Momwasix

Vegetarian Cheese Steak Stuffed Pepper
Recipe – 3 Points +
Ok, if you have tried my Vegetarian Philly Cheese
Steak Sandwich Recipe and are a fan, then you will
be very excited about my new version of it….my
Vegetarian Cheese Steak Stuffed Pepper Recipe! It’s
basically the same idea as the sandwich, but the
cheese”steak” is stuffed into a green pepper half
instead of a roll, shaving a Point off the original
Vegetarian Philly Cheese Steak Sandwich Recipe.
It’s also a great way to eliminate carbs, and it tastes
truly amazing. My picture isn’t so pretty, because I
was rushing – I was dying to eat it!! And if you eat
both halves, it’s just 6 Points + and very satisfying.
Pair it with some baked sweet potato fries and
you’ve got one amazingly delicious and very healthy
meal that gets in a TON of veggies. Enjoy!
Vegetarian Cheesesteak Stuffed Pepper
Enjoy the flavors of a Philly Cheese Steak for just 3
Points + in this healthy and delicious Weight
Watchers Recipe. Using a green pepper instead of
bread and Portabella mushrooms instead of meat,
you’ll be shocked at how truly delicious it tastes.
Ingredients
1 large green bell pepper, halved and
seeded
2 slices reduced fat provolone cheese
4 large Portabella mushrooms, sliced
1 medium onion, diced
2 garlic cloves, minced
1/4 cup fat free vegetable broth
1 tbsp whole wheat flour
1 tbsp reduced-sodium soy sauce
1/2 tsp freshly ground pepper
Instructions
1. Preheat oven to 425 degrees.
2. Spray a small baking sheet with non-fat
cooking spray, and place peppers on it, cut
side down. Roast until peppers begin to
become tender, about 10 minutes. Remove
from oven and set aside.
3. Spray a large nonstick skillet with non-fat
cooking spray and set over medium-high
heat.
4. Add onion and garlic, and cook, stirring
often, until soft and beginning to brown, 2
to 3 minutes.
5. Add mushrooms and pepper and cook,
stirring often, until the vegetables are
wilted and soft, about 7 minutes.
6. Reduce heat to low; sprinkle the
mushrooms with flour and stir to coat. Stir
in broth and soy sauce; bring to a simmer.
7. Divide the mixture into 2 portions then
scoop one portion onto each pepper half.
Top each with one slice of the cheese, and
place back in oven or under a broiler until
the cheese melts. Serve immediately.
Preparation time: 15 minute(s)
Cooking time: 20 minute(s)
Diet type: Vegetarian
Diet tags: Low calorie, Reduced fat, Reduced
carbohydrate
Number of servings (yield): 2
Culinary tradition: USA (Traditional)
Entire recipe makes 2 servings
Serving size is 1 stuffed pepper half
Each serving = 3 Points +
PER SERVING: 140 calories; 3g fat; 18g
carbohydrates; 10g protein; 4g fiber
Posted by LaaLoosh on December 24, 2012.
Categories: 3 Point , American, Dinner , Healthy , Low
Calorie, Main Dish , Mushroom, Super Bowl Recipes ,
Vegetarian

Momwasix

COTTAGE CHEESE PANCAKES
Hands-on time: 10 minutes to mix
Time to table: 15 minutes for first
pancakes, after that depends on size of
the skillet
Makes 10 medium pancakes
4 eggs
1/3 cup skim milk
16 ounces cottage cheese (non-fat or low-
fat work great)
1 cup flour
1 teaspoon salt
1 teaspoon baking powder
1 teaspoon cinnamon, nutmeg, cardamom
or other spice (optional but delicious)
1 teaspoon (or more) butter or bacon
grease
Place eggs, milk and cottage cheese in a
blender and whir until frothy. Add the
remaining ingredients and whir again until
just mixed. (The batter can be made
ahead to this point. Leave it at room
temperature for up to a couple of hours,
otherwise refrigerate, including
overnight.)
Heat a large skillet on medium, add fat
and let heat. (See ALANNA’s TIPS.) Fill a
1/3 cup measure with batter, pour into
skillet. Let pancake cook, untouched, until
small bubbles form in middle about 2
minutes. With a flat spatula, turn the
pancake over and brown lightly, about 1
minute. Serve immediately with butter
and syrup or fresh fruit, applesauce, sour
cream or even deliciously plain.
NUTRITION ESTIMATE Per pancake 119
Calories; 3g Tot Fat; 1g Sat Fat; 12g Carb;
0g Fiber; 484mg Sodium; 103mg
Cholesterol; Weight Watchers 3 points
This recipe has been ‘Alanna-sized’ with
reductions in fat and portion size and
increases in no-calorie flavorings.

Momwasix

QUICK SUPPER:
EASY BAKED FISH with
RED PEPPER & CUCUMBER SALAD
Hands-on time: 10 minutes for fish, 10
minutes for salad
Time to table: 30 minutes
Serves 4
FISH TOPPING
2 tablespoons low-fat mayonnaise
2 tablespoons low-fat sour cream
1 tablespoon white wine vinegar
1/2 a shallot, minced
1/2 teaspoon dry mustard
1/8 teaspoon paprika, preferably
pimentón (see TIPS)
1 pound mild white fish filets, cut into
four pieces
Sprinkle of paprika
SALAD
1 tablespoon fish topping mixture
1 tablespoon white wine vinegar
1 red pepper, trimmed and chopped
small
1/2 an English cucumber, chopped small
1/2 a shallot, minced
1 tablespoon chopped cilantro or parsley
FISH Preheat oven to 350F. In a small
bowl, whisk together the fish topping
ingredients. Reserve 1 tablespoon of the
mixture for the salad, evenly spread the
rest on the filets, reaching right to the
edges. Arrange the filets on a baking
sheet, sprinkle with paprika and bake for
15 – 20 minutes or until the centers are
flaky. (The general rule for cooking fish is
to allow 10 minutes per inch of thickness.
This takes a little longer, perhaps because
of the topping. If needed, run under the
broiler for a minute or two for a little
extra color.)
SALAD Mix the salad ingredients.
NUTRITION ESTIMATE (How many calories
in Baked Fish? How many Weight
Watchers points in Baked Fish?) FISH
ONLY Per Serving: 113 Calories; 2g Tot
Fat; 1g Sat Fat; 51mg Cholesterol; 70mg
Sodium; 1g Carb; 0g Fiber; 0g Sugar; 20g
Protein; Weight Watchers 2.5 points
FISH & SALAD Per Serving: 139 Calories;
3g Tot Fat; 1g Sat Fat; 52mg Cholesterol;
76mg Sodium; 1g Carb; 1g Fiber; 3g
Sugar; 21g Protein; Weight Watchers 3
points This recipe has been 'Alanna-
sized' with smaller portion sizes, lower-
calorie ingredients and the addition of a
salad and flavor-forward spices.

Momwasix

QUICK SUPPER RECIPE:
FAST ROAST CHICKEN
Hands-on time: 10 minutes
Time to table: 1-1/4 hours
Serves 1 for a week or 4 for dinner plus
leftovers for chicken soup
1 whole chicken, preferably never frozen
(why? see below), either a roasting
chicken or a frying chicken
Generous amount of kosher salt, a
tablespoon or two or more
Freshly ground black pepper, optional
Preheat the oven to 450F. Rinse the
chicken inside and out, then dry it well
inside and out with paper towels. ‘Rain’
the bird with salt, lightly coating the skin
so a salty crusty layer will form during
roasting; cover the breast and back sides,
the legs and wings, too, then do several
turns of ground pepper all over. Place the
chicken breast-side down in an oven-
proof skillet or on a foil-covered rimmed
baking sheet. (Yes, that bird is bare-
nekkid except for salt and about to be
blasted at high heat.) Roast for an hour.
Remove from the oven, cover loosely
with foil, let rest 15 minutes. To serve,
slice off the legs and thighs, then cut hot
slices off the breasts or cut into the
breasts down the center and serve it on
the bone.
If you like, before carving, set up to
make Homemade Chicken Stock from the
carcass, just throw the bones right into a
skillet to roast while dinner eating dinner.
NUTRITION ESTIMATE Per 4 ounces
chicken white meat, without/with skin:
129/210 Calories; 1/11g Tot Fat; 1/4g Sat
Fat; 65/75mg Cholesterol; 367/363mg
Sodium; 0g Carb; 0g Fiber; 0g Sugar;
26/23g Protein; Weight Watchers 3/5
points
Per 4 ounces chicken dark meat, without/
with skin: 141/268 Calories; 4/19g Tot
Fat; 1/6g Sat Fat; 90/91mg Cholesterol;
386/372mg Sodium; 0g Carb; 0g Fiber;
0g Sugar; 23/19g Protein; Weight
Watchers 3/7 points
Adapted from Bouchon by Thomas Keller
(Please note: Product Disclosure )
STILL-FASTER ROAST CHICKEN? Stop by
the grocery store, grab a hot rotisserie
chicken and salad fixings from the salad
bar. Come home, pour a glass of wine, sit
down to supper. Seriously. Rotisserie
chickens from the grocery store are a
good value and perhaps the one
‘convenience’ food worth picking up from
the deli section.

Momwasix

QUICK SUPPER RECIPE:
HAM & BEANS
Hands-on time: 30 minutes
Time to table: 24 hours
Makes about 12 cups
BEANS
1 pound dried beans, preferably Great
Northern beans or small white beans (see
TIPS)
1 ham bone
1 poblano pepper, chopped small
1 onion, chopped small
Water to cover or up to 8 cups water (use
less for thick beans, more for Ham &
Bean Soup)
1 teaspoon dried sage
1 teaspoon dried thyme
1 tablespoon kosher salt
1 teaspoon black pepper
3 carrots, peeled and cut into large chunks
3 ribs celery, cut into large chunks
1/2 pound chopped leftover ham
Parsley, optional but looks pretty for
pictures, tee hee
SOAK BEANS Rinse the beans under
running water in a colander and pick
through to remove any small stones or
deformed beans. Transfer to a large pot
or Dutch oven and cover with cold water
and let soak overnight. Rinse and drain.
OVEN Preheat oven to 225F. Combine
the soaked beans, onion, ham bone,
water and seasoning and bring to a boil.
Cover and transfer to oven. Cook for
about 3 hours. (If starting with 4 cups of
water, check the beans every hour or so
to see if they’re getting dry, if so, add
water about a cup at a time.) Add the
carrots, celery and ham and cook for at
least another 3 hours and as many as 6
hours, until the beans are fully cooked
and begin to get quite creamy.
SLOW COOKER Combine all ingredients
except the parsley in the slow cooker and
cook for 8 - 10 hours on low of 4 – 6
hours on high.
NUTRITION ESTIMATE (How many calories
in Ham & Beans? How many Weight
Watchers points in Ham & Beans?) Per
Cup: 182 Calories; 2g Tot Fat; 1g Sat Fat;
11mg Cholesterol; 860mg Sodium; 29g
Carb; 9g Fiber; 3g Sugar; 12g Protein;
Weight Watchers 3 points