RECIPE 1:
Beef & Black Bean Burger (page 185)
Ingredients:
- 1 (14.5 ounce) can black beans, rinsed and drained
- ¾ pound lean ground beef (5% fat or less)
- ¼ cup fat-free mild salsa
- ¼ cup chopped fresh parsley
- ¼ teaspoon salt
- 6 reduced-calorie whole wheat hamburger buns
Instructions:
- Preheat broiler. Spray broiler pan with nonstick spray.
- Place beans in a large bowl and mash coarsely with potato masher or large fork (some beans should remain whole for texture). Add beef, salsa, parsley, and salt and mix with spoon or your hands until blended.
- Shape into 6 patties and place patties on broiler pan. Broil, turning once, until cooked through and browned, about 10 minutes. Serve in buns.
Per serving (1 sandwich): 239 Cal, 6 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 38 mg Chol, 497 mg Sod, 29 g Total Carb, 6 g Fib, 19 g Prot, 66 mg Calc. PPV: 6
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RECIPE 2:
Warm-Spiced Baked Apples (page 337)
Ingredients:
- 4 baking apples, cored and halved
- 2 tablespoons packed brown sugar
- 1 teaspoon pumpkin pie spice
- 3 tablespoons water
- ¼ cup chopped walnuts or pecans, toasted
Instructions:
- Preheat oven to 400 degrees.
- Place apples, cut side up, in 9×13-inch baking dish. Sprinkle evenly with brown sugar and pumpkin pie spice.
- Sprinkle water in bottom of baking dish. Cover baking dish with foil. Bake apples until tender when pierced with tip of knife, about 25 minutes. Sprinkle apples evenly with walnuts.
Per serving (2 apple halves): 144 Cal, 4 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 3 mg Sod, 30 g Total Carb, 5 g Fib, 2 g Prot, 38 mg Calc. PPV: 4
All of these recipes, and so many more, can be found in our new Weight Watchers Cook It Fast cookbook, available where all books are sold starting August 5. To learn more great tips, check out a Weight Watchers meeting for free. Go to weightwatchers.com to find one near you.
