May/June

Hello to all and welcome to all the new members that have joined in the resent weeks.

I want to take a minute to say a heart felt goodbye to the staff and friends at Royer and Schutts, have a great summer and I will see you all in the fall.

Congratulations to the City of Mansfield for an AWESOME 17 week series. We had 14 members reach thier 5% and 7 of those went on to reach thier 10%, with a total weight loss of 413.8 lbs.

CAN YOU SAY WOW ??!! Here's to another GREAT series !!!

We have just three more weeks left of May, here are the topics coming up .........

5/17-5/23 : Managing Memorial Day Food and Fun ( all WW meetings will be closed on Monday May 25th )

5/24-5/30 : Motivating Strategy

5/31-6/6 : Top 10 Ways to Cut Cost While cutting Calories

Meeting topics for June ............

06/07-06/13 : Get Fit for Free ( or at least cheap )

06/14-06/20 : Eat Breakfast Lose Weight

06/21-06/27 : Plan For Success

06/28-07/04: Summer Food for Fewer Points Value ( all WW meetings will be Closed on Saturday July 4th ) I would like to make this meeting a product meeting so bring ALL of your favorite products that are low in Points.

Pulled Chicken Barbecue Wrap
sandwiches
POINTS® Value: 6Servings: 4Preparation Time: 15 min Cooking Time: 22 min

Level of Difficulty: Easy

Habanero hot sauce, Worcestershire sauce, garlic and onion give our homemade BBQ chicken wraps classic Southern flavor.
Ingredients
1 cup(s) Coca-Cola Diet Coke, or other diet cola
1 cup(s) ketchup
1/4 cup(s) Worcestershire sauce
1 tsp hot pepper sauce, habanero-variety recommended
3 tbsp steak sauce
1 tsp dehydrated onion flakes
1 tsp garlic powder
1 1/2 pound(s) uncooked boneless, skinless chicken breast
1/8 tsp table salt, or more
1/8 tsp black pepper, or more
4 medium whole wheat tortilla(s)
1 cup(s) mixed greens
Instructions
Preheat grill or broiler.
Combine cola, ketchup, Worcestershire sauce, hot pepper sauce, steak sauce, onion flakes and garlic powder in a heavy saucepan; gradually bring to a boil over medium heat. Reduce heat slightly to obtain a gentle simmer; simmer barbecue sauce until reduced by a quarter, about 6 to 8 minutes.
Meanwhile, start to prepare chicken. Season chicken with salt and pepper; grill or broil chicken until cooked through, about 5 to 6 minutes per side. Remove chicken from grill and pull apart into shredded bite-size pieces with 2 forks (so you don’t burn your hands).
Combine chicken and barbecue sauce in a medium bowl; mix to evenly coat chicken.
Divide chicken mixture among tortillas, spooning about 1 cup of filling onto bottom half of each tortilla; top with mixed greens. Fold tortilla bottom over filling and then fold sides in toward center to enclose filling. Yields 1 wrap per serving

Tarragon Chicken Salad Wrap

sandwiches
POINTS® Value: 5Servings: 4Preparation Time: 15 min Cooking Time: 0 min

Level of Difficulty: Easy

Fresh tarragon is a delicious addition to chicken salad. Serve this fresh, flavorful wrap with a bowl of your favorite soup.
Ingredients
2 cup(s) cooked chicken breast, diced
3 tbsp reduced-calorie mayonnaise
2 tbsp fresh lemon juice
1 tbsp fresh tarragon, chopped
1 cup(s) sugar snap peas, chopped (or blanched first if desired)
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
4 medium tortilla, flour, fat-free, 8 inches each
8 piece(s) lettuce
Instructions
Combine chicken, mayonnaise, lemon juice, tarragon and snap peas together in a large bowl; mix until chicken is well coated. Season to taste with salt and pepper.
Lay tortillas on a flat surface. Place 1/4 of chicken salad in center of each tortilla; top each with 2 lettuce leaves and roll up, folding in ends. Yields 1 wrap per serving.

asian-style crab salad

light meals
POINTS® Value: 5Servings: 4Preparation Time: 25 min Cooking Time: 0 min

Level of Difficulty: Easy

This Asian-influenced salad gets some of its flavor from tamari, a brown sauce made from soybeans. Use it to flavor other dipping or basting sauces, too.
Ingredients
1 pound(s) lump crabmeat
2 medium carrot(s), julienned
2 medium green mango, julienned
1 small red onion(s), julienned
2 cup(s) snow peas, julienned
2 tsp sesame oil
3 tbsp rice wine vinegar
3 tbsp tamari sauce
Instructions
Pick over crabmeat for shells; set aside.
In a large bowl, stir together carrots, mangoes, onion and snow peas. Sprinkle with oil, vinegar and tamari; toss well. (Note: If you can't find green mangoes at your grocery store, check at an Asian or Indian specialty market.)
Divide salad mixture among 4 plates. Top with crabmeat and serve. Yields about 2 1/4 cups per serving.

Bean and Cheese Nachos

side dishes
POINTS® Value: 3Servings: 4Preparation Time: 8 min Cooking Time: 5 min

Level of Difficulty: Easy

The protein in the beans and carbs in the tortilla chips make these nachos a great energy-boosting snack or light meal.
Ingredients
32 item(s) baked low-fat tortilla chips
1 cup(s) fat-free canned refried beans
1/2 cup(s) shredded reduced-fat Monterey Jack cheese
1/4 cup(s) salsa
Instructions
Preheat oven to 350ºF. Layer tortilla chips on an ovenproof platter or baking sheet.
Spread beans evenly over chips and sprinkle with cheese. Bake until beans are hot and cheese is melted, about 5 minutes. Top with salsa. Yields about 8 chips per serving.
Flavor Booster: Garnish each serving with a thin slice of seeded jalapeno chile, or habanero chile, for a blast of heat.

Ambrosia

desserts
POINTS® Value: 5Servings: 4Preparation Time: 12 min Cooking Time: 0 min

Level of Difficulty: Easy

One taste and you'll know why the ancient Greeks called ambrosia "the food of the gods" - it's divine!
Ingredients
4 medium flour tortilla(s)
1/4 cup(s) reduced-fat sour cream
1 small grapefruit, seeded and sectioned
2 medium apple(s), cored and cubed
1 item(s) orange(s), sectioned
1/2 large banana(s), sliced
2 tsp sugar
1 tsp fresh lemon juice
2 tbsp shredded coconut meat
1 oz chopped walnuts, toasted
Instructions
Soften tortillas according to package directions. Spread sour cream over tortillas.
In a large bowl, combine grapefruit, apples, orange, banana, sugar and lemon juice. Place fruit on sour cream; sprinkle with coconut and walnuts. Cut tortillas into quarters and roll into cornucopias.

Apple Cider Crisp

desserts
POINTS® Value: 4Servings: 8Preparation Time: 26 min Cooking Time: 40 min

Level of Difficulty: Easy

Tart and crisp Granny Smith apples hold up best in baking and are our top choice for use in this recipe.
Ingredients
1/2 cup(s) all-purpose flour
1/4 cup(s) sugar
1/4 cup(s) packed light brown sugar
1/4 cup(s) butter, chilled and cut into small pieces
7 medium Granny Smith apple(s), peeled and sliced
1/3 cup(s) apple cider
2 tbsp sugar
1 tbsp fresh lemon juice
1 tbsp all-purpose flour
1 tsp ground cinnamon
1 spray(s) cooking spray
Instructions
Preheat oven to 375°F.
Combine first four ingredients in a blender or food processor; pulse four times or until crumbly. Set aside.
Combine apple and next five ingredients in a large bowl; toss gently to combine. Spoon apple mixture into an 8-inch square baking dish coated with cooking spray; sprinkle with crumb mixture. Bake at 375°F for 40 minutes or until lightly browned. Serve warm. Yield: 8 servings (serving size: 3⁄4 cup).

Brownie Cupcake Bites

cakes
POINTS® Value: 3Servings: 24Preparation Time: 12 min Cooking Time: 14 min

Level of Difficulty: Easy

Halloween treats don't get any sweeter. We made them mini so you can have a whole one and save room for some candy.
Ingredients
In21 oz regular brownies, dry mix
1/2 cup(s) water
1/2 cup(s) unsweetened applesauce
2 large egg white(s), lightly beaten
1 1/2 cup(s) lite whipped topping
1 1/4 oz candy corn, about 24 pieces
Instructions
Preheat oven to 350ºF. Line 24 mini muffin tin holes with mini cupcake wrappers.
In a large mixing bowl, combine brownie mix, water, applesauce and egg whites. Mix 50 times with a wooden spoon (use 50 strokes); do not under mix. Pour brownie mixture into prepared muffin tins.
Bake cupcakes until a tester inserted in center of a cupcake comes out clean, about 12 minutes. Remove from oven and cool completely; remove cupcakes from pan. Before serving, decorate each cooled cupcake with a tablespoon dollop of whipped topping and 1 piece of candy corn. Yields 1 cupcake per serving.

Is it really Spring ??

Well its March and I totally skipped February, sorry to all.



The topics for this month .......



The Stages of Change - discover where you are

Making Workouts Work for You - could this be a change you need to make?

Feed Your Soul, not Your Taste Buds- Manage Your feelings

Making Restaurant Foods "Fit" - eating out on plan

Spring Celebration Eating - Learn to use Mental Rehearsing

Tortilla Espanola

breakfast
POINTS® Value: 3 Servings: 6

Packed with potatoes and onions, this Spanish omelet is much more than an ordinary egg dish. Add some lean ham for extra flavor.*

Ingredients
3 medium potato(es), baking-variety, peeled, thinly sliced**
3 large egg(s)
3 large egg white(s)
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 1/2 tbsp canola oil
1 medium onion(s), chopped

Instructions
Bring a large pot of water to a boil. Add potatoes and cook for 5 minutes (potatoes should be about halfway done); drain and set aside.
Meanwhile, in a large bowl, whisk together eggs, egg whites, salt and pepper; set aside.
Heat oil in a 10-inch nonstick skillet over medium-high heat. Add onions and potatoes; cook, stirring constantly, until golden brown, about 5 minutes.
Spoon potato mixture into egg mixture; mix thoroughly.
Reheat skillet over medium-low heat. Add potato-egg mixture and let cook for 2 minutes. Flip and cook on other side until eggs are set, about 2 minutes more. Slice into 6 pieces and serve. Yields 1 piece per serving.
Notes
*Could affect POINTS values.

**Use a food processor if possible.

If you have trouble flipping the eggs, slide them out onto a plate and then carefully place the pan on top of the plate; flip the plate and pan over so that the eggs settle back into the pan. Or you can finish cooking them in an ovenproof skillet, in a 375ºF oven, for 3 to 5 minutes (like a frittata).

Carrot and Orange-Ginger Muffins

snacks
POINTS® Value: 3 Servings: 12

Fresh ginger gives these muffins zing. They’re deliciously spicy, great on their own or spread with a little light cream cheese.*

Ingredients
2 spray(s) cooking spray
1 cup(s) whole wheat flour
1 cup(s) all-purpose flour
1/2 tsp table salt
1 tsp baking powder
1 tsp baking soda
1/2 tsp ground nutmeg
2 tbsp butter
2/3 cup(s) Tree of Life Turbinado sugar, or other brand of raw sugar
2 cup(s) shredded carrots, about 3 large carrots
2 tbsp ginger root, freshly grated, or less to taste
1 tsp orange zest
1/4 cup(s) orange juice
4 large egg(s)
1/3 cup(s) reduced-fat sour cream

Instructions
Preheat oven to 375ºF. Coat a 12-hole muffin tin with cooking spray.
In a large mixing bowl, combine whole wheat flour, all-purpose flour, salt, baking powder, baking soda and nutmeg; mix well and set aside.
Using an electric mixer, cream butter with sugar in a large bowl. Add carrots, ginger, orange zest and juice; mix until combined. Add eggs, one at a time, beating after each addition. Add sour cream and blend. Add flour mixture; mix until well combined but do not over-beat.
Pour batter into prepared muffin holes almost to the top. Bake until a toothpick inserted in center of a muffin comes out clean, about 20 to 25 minutes. Serve warm or cooled. Yields 1 muffin per serving.
Notes
*Could affect POINTS values.Add a twist by substituting honey for the raw sugar or using lemon juice and zest instead of orange.




Tomato and Pepper Lasagna

main meals
POINTS® Value: 5 Servings: 8

Comforting layers of pasta, tomatoes, peppers and cheese. So good and so filling! A definite hit in cold-weather months.

Ingredients
24 oz marinara sauce, store-bought
1 cup(s) canned diced tomatoes, fire-roasted, drained
1 cup(s) part-skim ricotta cheese
1 cup(s) shredded part-skim mozzarella cheese
1 cup(s) shredded Parmesan cheese, Parmigiano-Reggiano suggested
1/4 cup(s) fat-free egg substitute
1/4 tsp table salt
1/4 tsp black pepper
1/4 tsp dried oregano
6 item(s) dry lasagna noodles, regular or whole-wheat
1/2 cup(s) roasted red peppers, water-packed, cut into thin strips

Instructions
Preheat oven to 350ºF.
In a small pot, combine marinara sauce and tomatoes; set over low heat and simmer for 10 minutes to allow flavors to blend.
Meanwhile, in a large bowl, combine ricotta, mozzarella and Parmesan cheeses; stir to combine. Stir in egg substitute, salt, pepper and oregano.
Spoon 1 cup of sauce in bottom of an 11- X 7-inch glass baking dish. Arrange 2 lasagna noodles over sauce, down center of dish. Spread half of cheese mixture (about 1 cup) over noodles; top with pepper strips. Place 2 more noodles on top; spread with remaining cheese mixture. Top with 1 cup of marinara sauce; place remaining 2 lasagna noodles on top. Spoon remaining sauce over top and gently press down on lasagna.
Cover dish loosely with aluminum foil; bake for 40 minutes. Remove foil; bake until sauce is lightly browned and noodles are tender when tested with a knife, about 10 to 15 minutes more. Remove from oven and let sit for 5 minutes to firm up slightly. Slice into 8 pieces and serve. Yields 1 piece per serving.
Notes
If you're short on time, skip simmering the marinara sauce with the diced tomatoes.Vary the color and flavor of this recipe by adding a layer of tender baby spinach leaves or spicy arugula leaves with the pepper strips (could affect POINTS values).



Creole-Style Stuffed Mushrooms

side dishes
POINTS® Value: 0 Servings: 12

Serve these gorgeous stuffed mushrooms at your next party. They're an easy crowd-pleaser.
Ingredients
1 spray(s) olive oil cooking spray
1 pound(s) button mushrooms, about 24 large mushrooms
1 tsp olive oil
1/4 cup(s) onion(s), chopped
1/4 cup(s) sweet red pepper(s), chopped
10 oz chopped frozen spinach, thawed and drained
2 1/2 slice(s) whole-wheat bread, chopped into bread crumbs
1 tsp Creole seasoning, or Cajun seasoning
1/4 tsp ground turmeric

Instructions
Preheat oven to 350°F. Lightly coat a jelly roll pan with cooking spray.
Remove mushroom stems from caps and finely chop stems; reserve caps and set aside.
Heat oil in a large skillet over high heat. Sauté mushroom stems, onion, pepper and spinach until tender, about 5 minutes. Remove skillet from heat and stir in remaining ingredients until well-combined.
Stuff each mushroom cap with 2 tablespoons of filling mixture. Place mushrooms, stuffed sides up, on jellyroll pan. Bake, uncovered, 15 minutes; serve warm. Yields 2 mushrooms per serving. (Note: The mushrooms can be stuffed in advance, covered, refrigerated and then baked later in the day to save on last minute preparation time.)



Potato Salad

side dishes
POINTS® Value: 4 Servings: 4

This colorful potato salad boasts tangy scallions and smoky turkey bacon. For variety, swap the red potatoes for Yukon Gold potatoes and diced red onion for the scallions.

Ingredients
1 1/2 pound(s) uncooked red potato(es)
3 slice(s) uncooked turkey bacon
1/4 cup(s) reduced-calorie mayonnaise
2 tbsp red wine vinegar
2 tbsp parsley, fresh, chopped
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
1/2 cup(s) scallion(s), chopped

Instructions
Place potatoes in a large saucepan and pour in enough water to cover them; set pan over high heat and bring to a boil. Reduce heat to medium and simmer until potatoes are fork-tender, about 20 to 30 minutes; drain. When potatoes are cool enough to handle, slice each into eight pieces.
Meanwhile, cook bacon in a hot skillet or in the microwave until crisp; drain on paper towels. Break bacon into small pieces.
In a small cup, combine mayonnaise, vinegar, parsley, salt and pepper.
Transfer cut potatoes to a large bowl; add bacon and scallions. Toss with dressing until coated. Yields about 3/4 cup per serving.



Roasted Pork Tenderloin

main meals
POINTS® Value: 3 Servings: 8


A simple blend of herbs and spices, with a touch of olive oil, transforms an ordinary pork roast into an exceptional main course.

Ingredients
1 spray(s) cooking spray
2 tsp dried thyme, or 2 Tbsp freshly chopped thyme
2 tsp dried oregano, or 2 Tbsp freshly chopped oregano
1 tsp garlic powder
1 tsp onion powder
1 tsp table salt
1 tsp black pepper, freshly ground
2 tsp olive oil
2 pound(s) lean pork tenderloin

Instructions
Preheat oven to 400ºF. Coat a shallow roasting pan with cooking spray.
Combine thyme, oregano, garlic powder, onion powder, salt and pepper in a small bowl; set aside.
Rub oil all over pork. Sprinkle thyme mixture all over pork and transfer to prepared pan.
Roast until an instant-read thermometer inserted in center of pork reads 160ºF, about 30 minutes.
Let stand 10 minutes before slicing crosswise into thin (about 1/2-inch thick) slices. Yields about 3 ounces per serving.
Notes
For variety, try seasoned oils (such as roasted red pepper olive oil or garlic olive oil) and a variety of herbs and spices (such as parsley, rosemary, onion powder and cumin).




Vanilla Pound Cake

cakes
POINTS® Value: 5 Servings: 12


Three words: moist, sweet, delicious. A terrific go-to dessert for any occasion.

Ingredients
1 spray(s) cooking spray
2 large egg(s)
3 large egg white(s)
2 1/2 tsp vanilla extract
1 tsp almond extract
8 oz light cream cheese
3 1/2 tbsp unsalted butter
1 1/3 cup(s) sugar
3/4 tsp baking powder
1/4 tsp table salt
1 3/4 cup(s) all-purpose flour

Instructions
Preheat oven to 350ºF. Coat a 9-inch loaf pan with cooking spray.
In a medium bowl, whisk together eggs, egg whites, vanilla extract and almond extract; set aside.
In a large mixing bowl, using an electric mixer, beat together cream cheese and butter until blended. Beat in sugar, baking powder and salt until blended. Beat in flour and egg mixture, little by little, beginning and ending with flour.
Pour batter into prepared loaf pan and bake until a wooden toothpick inserted in center of cake comes out clean, about 55 to 65 minutes.
Cool cake in pan on a wire rack. Cut into 12 slices and serve. Yields 1 slice per serving.