KANSAS CITY, Mo. — With the start of a new year, you may be looking to set healthy goals and lose weight. On Saturday, Weight Watchers stopped by the FOX 4 studio to share a few suggestions for smaller, more attainable, healthy goals that will allow you to achieve long-term weight loss success. They also shared three simple recipes to get you eating well this New Year, which all come from the Weight Watchers New Complete Cookbook. The book contains over 500 healthy and delicious recipes to get you cooking and is available where all books are sold.
Pasta with Broccoli & Goat Cheese:
Ingredients:
- ½ pound whole wheat spaghetti
- 4 teaspoons olive oil
- 3 large garlic cloves, thinly sliced
- 2 cups small broccoli florets
- Grated zest of 1 lemon
- ½ teaspoon salt
- ¼ teaspoon red pepper flakes
- 1/3 cup crumbled reduced-fat soft goat cheese
Instructions:
- Cook spaghetti according to package directions, omitting salt if desired. Drain, reserving ¼ cup of pasta cooking water. Transfer pasta to serving bowl; keep warm.
- Meanwhile, heat oil in large nonstick skillet over medium heat. Add garlic, and cook, stirring, until fragrant about 30 seconds. Add broccoli and cook, stirring, until tender, about 5 minutes. Add broccoli, lemon zest, salt and pepper flakes to pasta; toss, adding just enough of reserved pasta water to moisten. Sprinkle with goat cheese.
Per serving (1 ½ cups): 265 Cal, 7 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 2 mg Chol, 349 mg Sod, 46 g Total Carb, 3 g Sugar, 6 g Fib, 10 g Prot, 45 mg Calc. PPV: 7
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Cucumber Dip with Homemade Pita Chips:
Ingredients:
- 2 (6-inch) whole wheat pita breads
- ¼ teaspoon paprika
- 1/8 teaspoon ground cumin
- 1/8 + ¼ teaspoon salt
- 1 English (seedless) cucumber, peeled, seeded and shredded
- 1 cup plain fat-free Greek yogurt
- 2 teaspoons grated lemon zest
Instructions:
- Preheat oven to 400 degrees F.
- To make chips, split each pita into 2 rounds; lightly spray both sides of each round with nonstick spray. Cut each round into 8 wedges; arrange wedges in single layer on large baking sheet; sprinkle with paprika, cumin, and 1/8 teaspoon of salt. Bake until crisp and lightly toasted, 6-7 minutes. Transfer to rack to cool.
- To make dip, stir together remaining ¼ teaspoon salt and remaining ingredients in medium bowl. Serve dip with pita chips.
Per serving (1/4 cup dip with 8 pita triangles): 119 Cal, 1 g Total Fat, 0 g Sat Fat, 0 g Trans Fat, 1 mg Chol, 397 mg Sod, 19 g Total Carb, 4 g Sugar, 3 g Fib, 9 g Prot, 88 mg Calc. PPV: 3
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Walnut-Raisin Granola:
Ingredients:
- 3 cups old-fashioned rolled oats
- 1/3 cup chopped walnuts
- 1/3 cup raw pumpkin seeds (pepitas)
- ¼ cup raw wheat germ
- ¼ cup flaked sweetened coconut
- 1 tablespoon canola oil
- 1 teaspoon ground cinnamon
- ¼ teaspoon salt
- Grated zest of 1 orange
- ½ cup raisins
Instructions:
- Preheat oven to 300 degrees F. Spray a 10 ½ x 15 ½-inch jelly-roll pan with nonstick spray.
- Stir together all ingredients except raisins in large bowl. Spoon mixture into prepared baking pan and spread evenly.
- Bake, stirring once, until golden brown, about 25 minutes. Stir in raisins and let cool completely in pan on wire rack. Can be stored in airtight container up to 1 month.
Per serving (1/3 cup): 178 Cal, 8 g Total Fat, 1 g Sat Fat, 0 g Trans Fat 0 mg Chol, 8 mg Sod, 22 g Total Carb, 7 g Sugar, 3 g Fib, 5 g Pot, 11 mg Calc. PPV: 5
