Conference turris::cooks

	Any other Weight Watchers out there?!  I have a copy of the
	Weight Watchers "Fast and Fabulous" cookbook and love it.
	The recipes are all quick and relatively easy - good food, 
	lots of variety, and super for after work when you don't 
	want to takes lots of time to get dinner.   If you're on the
	WW program you can cook meals that the entire family will 
	eat without looking like "diet" dinners.  If you're not on
	the program, it's just good healthy food!  

           Conni
    


             "OVEN-FRIED" CHICKEN WITH ORANGE-TERIYAKI SAUCE
			makes 2 servings

    CHICKEN

    10 ounces skinned/boned chicken breasts cut into 4 pieces
    1 1/2 ounces (1/2 c plus 2 Tbsp) cornflake crumbs
    2 Tbps grated orange peel
    2 Tbsp thawed frozen concentrated orange juice (I just poured a
      little OJ I already had mixed into a small bowl rather than
      break into a new can of frozen concentrate)

   SAUCE

   2 tsp margarine
   2 Tbsp thinly sliced scallion
   1/2 clove garlic, minced (I use a whole small clove)
   2 Tbsp teriyaki sauce
   1 Tbsp plus 1 tsp reduced calorie orange marmalade
   1 Tbsp water

   TO PREPARE CHICKEN:

   Preheat oven to 350 degrees farenheit.  Using paper towels pat chicken
   dry, set aside.  On a sheet of wax paper or paper plate, combine corn-
   flake crumbs and orange peel.  Pour juice into a small bowl.  Dip 
   chicken pieces into juice, then into crumb mixture, coating thoroughly.
   Press any remaining crumbs onto chicken.  Arrange coated chicken on a
   baking sheet and bake for 10-15 minutes; turn pieces over and bake until
   chicken is tender and coating is crisp, about 5-10 minutes longer.

   TO PREPARE SAUCE:

   While chicken is baking, in small saucepan heat margarine over medium
   heat until bubbly and hot; add scallion and garlic and saute until
   scallion slices are soft.  Reduce heat to low, add remaining ingredients
   and cook until sauce is hot and slightly thickened.  Serve with chicken.

   WW EXCHANGES:

   4 protein; 1 bread; 1/8 vegetable; 1 fat; 1/2 fruit; 16 optional calories.


    

                     ROLLED STUFFED FLOUNDER FILLETS
			makes 4 servings

	2 tsp margarine
	1/2 c finely diced onion
	1 clove garlic, minced
	1/4 c finely diced celery
 	1/4 c finely diced carrot
	1/4 c minced red bell pepper
	1 c thinly sliced mushrooms
	dash each salt, white pepper, ground thyme
	2 Tbsp chopped fresh parsley, divided
	2 flounder fillets, 5 ounces each
	1 Tbsp plus 1 tsp grated parmesan cheese
	1 Tbsp plus 1 tsp mayonnaise
	1/2 tsp dijon style mustard
	1 Tbsp lemon juice

	In small nonstick skillet heat margarine until bubbly and hot.
	Add onion and garlic and saute briefly.  Add celery, carrot,
	pepper; cover and cook over medium heat stirring occasionally
	until veggies are tender.  Add mushrooms and seasonings, stir
	to combine.  Increase heat and cook uncovered until all 
	moisture has evaporated; stir in half of parsley.  Spoon equal
	amount of mixture onto center of each fillet and roll fish to
	enclose.  Place stuffed fish rolls in a single layer, seam-side
	down, in a shallow casserole.

	Preheat oven to 400 degrees farenheit.  In small bown combine
	cheese, mayo, mustard.  Spread evenly over fillet rolls and
	sprinkle with lemon juice.  Bake about 20 minutes or until fish
	flakes easily when tested with a fork.  Sprinkle with remaining
	parsley before serving.

	WW EXCHANGES:

	4 protein; 1 1/8 vegetable; 1 1/2 fat; 10 optional calories.

    

    I'm currently a Weight Watcher member and a strong believer in the
    Program.  Probably because I've lost 35 pounds so far with only
    5 more to go.  Although I cook most of my own food, their desserts
    have been a blessing.  I don't have to worry about overdoing it.
    Willpower has never been one of my strong points.
    
    Here's a recipe I received recently that I'm anxious to try.
    
    		CHICKEN ENCHILADA CASSEROLE
    
    2 cups canned Italian tomatoes
    1/2 c. finely chopped onion
    2 T each seeded and minced fresh or drained canned mild green
    	chilies and jalapeno peppers
    4 cloves garlic, minced
    1/2 c. water
    1 packet instant chicken broth and seasoning mix
    1/2 t. each oregano and basil leaves
    1/4 t. ground cumin
    4 corn tortillas (6" diameter)
    6 oz skinned and boned cooked chicken, shredded
    2 oz shredded Cheddar cheese
    
    In blender container process 1 1/2 cups tomatoes until pureed;
    dice remaining 1/2 cup tomatoes and set aside.
    
    Spray 2-quart saucepan with nonstick cooking spray; add onion,
    chilies, peppers and garlic and cook over medium-heat until
    onion is tranlucent.  Add pureed and diced tomatoes, water, 
    broth mix, and seasonings and stir to combine.  Reduce heat
    to low and let simmer until sauce is thickened, 20-25 minutes.
    
    Preheat oven to 375 deg.  In 12 x 7 1/2 x 2-inch baking pan
    spread 1 cup of the tomato sauce; dip both sides of 1 tortilla
    into sauce to soften and transfer to plate.  Spoon 1/4 of 
    chicken and 1/4 of cheese onto center of tortilla and fold
    sides of tortilla over filling to enclose.  Repeat with 
    remaining tortillas and arrange filled tortillas over sauce
    in pan, seam-side down.  Top with remaining sauce and spinkle
    evenly with remaining 1 oz cheese.  Bake until heated thru and
    cheese is melted, 15-20 minutes.
    
    Makes 4 servings, each providing:  2 Protein Exchanges, 1 Bread
    Exchange, 1 1/4 Vegetable Exchanges, 3 calories Optional Exchange.
    
    

    IF ANY OF YOU WEIGHT WATCHERS HAVE A SWEET TOOTH, THIS IS A GOOD
    WAY TO SATISFY IT.
    ONE PACKET CHOC. ALBA
    2 TBLS. WATER
    1 TBLS. CHUNKY PEANUT BUTTER
    MIX ALL TOGETHER, DROP BY TEASPOON ON WAX PAPER (ABOUT 10) FREEZE
    AND ENJOY.

    RE: .4  SORRY ABOUT THAT. RECIPE EQUALS  ONE PROTEIN, ONE FAT AND
    ONE MILK.

    I'm on a non-WW diet.  How do the exchanges compare to calorie
    counts?  Or do I have to go through and "price" each ingredient
    to get any calorie counts?
    
    Thanks,
    	Louise <11 down, more to go!>

    Well, some are easier than others:
    
    1 milk=80 calories
    1 fat =35 calories
    1 bread=80 calories
    1 fruit=50 calories
    
    The proteins are a little tougher. I think they allow 70 calories
    per protein (given that they limit red meat protein and encourage
    fish and chicken protein).

    

    
    	Weight Watcher's does not concentrate on counting calories.
     Rather, they give you a nutritionally balanced outline to follow,
    i.e. 3 fruits, 2 veggies (minimum), 2 milks, 2-3 breads, 3 fats,
    and 6-8 proteins (this is the women's portions).  Also allowed is
    550 optional calories per week - this is the only place you have
    to keep count.  Each of these categories has a list of "legal" foods
    to choose from, so depending on what you chose your actual calorie
    count will vary from day to day.  The foods on these lists are called
    exchanges and also vary.  One fruit exchange could be 1 cup of
    strawberries, 2 dates, or 1/3 cup pineapple juice.  One bread exchange
    could be 1/2 bagel, 3/4 ounce cold cereal, 2 cups popcorn, or 3
    ounces of potato.  The Options is where you pick things like 1tsp
    bacon bits (10 cal), 1 tbsp jelly (50 cal), and wine (6 oz/100 cal).
    	The variety can be confusing to someone who has never attended
    a meeting, but it really makes it easy to eat stick to the
    program...you don't get bored eating the same stuff.  You can also
    cook a "regular" meal for the rest of the family and just make sure
    your portions are measured - no more making separate meals for
    yourself.
    	This is the beauty of WW - real food in a realistic program
    so you will be able to go out to dinner, go to parties etc and still
    stay on program.
                                                                        
    	Conni

    I'm doing a fairly similar thing, but the lingo is different.
    Balanced menues, portion sizes, but I count calories not
    exchanges.  So, I'm supposed to have 2 milk servings, 2 proteins,
    4 fruit/veg, 4 grain, and as much more of anything as I want and
    still stay at the calorie total I have determined.  So, if I want
    a slice of cake (a small one!), I can eat fish instead of beef,
    green beans instead of corn, and not have some other optional
    thing.
    
    Anyhow, I know WW is good for some folks, just as this program is
    good for some folks.  All I need to know is if an exchange is a
    certain number of calories.  It looks like it sort-of is, but not
    fine enough for my diet.  So, I would likely use the recipes as
    guides and determine the calories for each of the ingredients
    to find the total for the recipe.
    
    --Louise (13 1/2 lbs down!)

    OK, I'll put a few in here:
    
    PIZZA PIE
    
    (makes 2 servings, 1/2 pie each or 4 servings, 1/4 pie each)
    
    4 ready-to-bake refrigerated buttermilk flaky biscuits (1 ounce
      each)
    2 teaspoons olive oil or vegetable oil
    1/2 c. each diced onion and green bell pepper
    1/2 c. tomato sauce
    1/2 tsp. each oregano and basil leaves
    Dash pepper
    2 oz. mozzarella cheese shredded
    1 Tbs. + 1 tsp. grated Parmesan cheese
    
    
    Preheat oven at 400 degrees F.  On sheet of wax paper, place biscuits
    next to each other; cover with another sheet of wax paper and roll
    dough to form one circle about 8 inches in diameter and 1/8 inch
    thick.  Remove paper and fit dough into 7-inch pie pan; using fork,
    prick bottom and sides of dough.  Bake until lightly browned, 8
    - 10 mins.
    
    While crust is baking, in small nonstick skillet heat oil; add
    vegetables and saute' until soft.  Add tomato sauce and seasonings
    and cook, stirring constantly, until mixture thickens.  Pour sauce
    over baked crust; sprinkle with mozzarella cheese, then Parmesan
    cheese, and bake until cheese is melted and lightly browned, 10
    - 15 mins.  Cut pie in half or into quarters.
    
    Exchanges:
    
    1/2 pie provides:
    
    1 protein, 2 breads, 2 vegetables, 1 fat, and 20 optional calories
    (340 calories, 12 g. protein, 16 g fat, 38 g carbohydrate, 966 mg
    sodium, 24 mg cholesterol)
    
    1/4 pie provides:
    
    1/2 protein, 1 bread, 1 vegetable, 1/2 fat, and 10 optional calories
    (170 calories, 6 g. protein, 8 g fat, 19 g carbohydrate, 483 mg
    sodium, 12 mg cholesterol)
    
    
    ORANGE-GINGER-GLAZED PORK CHOPS
    
    (makes 2 servings)
    
    12 oz. pork loin chops (1/2 inch thick)
    2 tsp. vegetable oil
    1 Tbs. minced shallots or onion
    1/2 c. orange juice (no sugar added)
    1 Tbs. + 1 tsp. reduced-calorie orange marmalade (16 calories per
                    2 tsp.)
    1 tsp. each firmly packed brown sugar, prepared mustard, and teriyaki
      sauce
    1/4 tsp. ginger
    1 small orange, sliced
    
    On rack in broiling pan, pan broil chops for about 3 mins. on each
    side.  While chops are broiling, in small nonstick saucepan heat
    oil; add shallots (or onion) and saute' briefly, being careful not
    to burn.  Add remaining ingredients, except chops, and bring to
    a boil.  Cook over high heat, stirring occasionally, until mixture
    is reduced and thickened, about 5 mins.
    
    Arrange chops in shallow flameproof casserole that is large enough
    to hold them in 1 layer; using some of the glaze, spread both sides
    of each chop evenly and broil, turning once, until glaze is browned,
    about 3 mins. on each side.  Serve with orange slices and remaining
    glaze.
    
    Each serving provides:
    
    4 protein, 1 fat, 1 fruit, 25 optional calories
    (450 calories, 35 g protein, 21 g fat, 30 g carbohydrate, 217 mg
    sodium, 10 mg cholesterol)
    
    HADDOCK PROVENCALE
    
    (makes 4 servings)
    
    1 and 1/4 lbs. boned haddock, cut into 1-inch pieces
    (or scallops)
    
    3 Tbs. flour
    1/4 tsp. each salt and pepper
    1 Tbs. + 1 tsp. vegetable oil
    2 tsp. olive oil
    1 garlic clove minced
    2 medium tomatoes cut into wedges
    1 Tbs. + 1 tsp. dry vermouth
    2 tsp. chopped fresh basil or 1/2 tsp dried
    
    Rinse fish in cold water; pat dry with paper towels.  On sheet of
    wax paper (or on paper plate), combine flour, salt, and pepper;
    dredge fish in flour mixture, coating all sides and using up all
    of mixture.
    
    In 12-inch nonstick skillet, combine oils and heat over medium-high
    heat; add fish and garlic and saute' until lightly browned.  Reduce
    heat, add remaining ingredients, and cook until thoroughly heated.
    
    Each serving provides:
    
    4 protein, 1 vegetable, 1 and 1/2 fat, and 25 optional calories
    (218 calories, 27 g protein, 7 g fat, 8 g carbohydrate, 223 mg sodium,
    85 mg cholesterol)
    
    
    EnJOY!
    

    I adapted this recipe from one in 365 Ways to Cook Chicken:
    
    Poached Chicken in Mustard Cream Sauce
    
    1 lb boneless, skinless chicken breasts
    1/2 cup dry white wine
    1/2 lb mushrooms, sliced
    2 shallots, minced                    
    1 clove garlic, pressed
    1/2 cup skim milk
    1 TB dijon mustard
    1 TB capers
    1 TB fresh dill, or 1/2 tsp dried dill
    salt & pepper
    
    1) Poach the chicken breasts (Cover with water - 10-15 minutes on
    low simmer or 7 minutes in microwave)
    2) Simmer wine, mushrooms,shallots, and garlic 5 minutes or until
    wine is reduced by half.
    3) Whisk milk and mustard. Add to wine mixture along with capers
    and dill. Season with salt and pepper to taste.
    Simmer 3-5 minutes. Use as sauce over chicken.

    Serves 4    
    Exchanges  3 Prot, ? vegetable, 25 calories Optional
    
    What a change of pace! 
    The only change I made was to substitute skim milk for heavy cream.
    I didn't find that it had a particularly 'creamy' texture  so I might
    be inclined to use chicken broth instead. I also used a small onion
    instead of the shallot. I couldn't find any calories listed for
    capers, so I'm assuming they're free. 
    

To thicken the skim milk for sauces, add a teaspoon or so of arrowroot powder
(available in many grocery stores, or in Chinese food stores).  Arrowroot is
very similar to cornstarch, but has twice the thickening power per calorie,
and 3 times that of flour.  If you are allergic to corn, it's a safe
substitute that doesn't have funny taste of uncooked flour.

						     
							- JP

    Here's one you might want to try.  I used to use it when I went
    to Diet Workshop (years ago).  It doesn't taste to bad and it kills
    that urge! to have something cold and fattening!
    
    Low-Cal Frappe
    1/3 Cup Dry Milk (Carnation or a low-cal)
    2/3 Cup COLD Water
    a bunch of crushed ice
    forgot the teaspoon of vanilla flavoring
    3 packets of sweet-n-low (use whatever sugar substitute you wish
    - sweeten to your tast)
    
    Place in the blender and WHIRL!! until thick and frosty.
    On Diet-Workshop, this use to be = to 1 milk allowance.
    
    If you need something more to kill that urge, try adding 1/2 cup
    of Fresh or Frozen FRUITS (bananas, strawberries, blueberries, etc.)
    Also, try different flavorings (rum, maple, etc.).
    
    I've also tried it with ALBA and that tasted good too.
    
    Hope you like it.
    laura

    I have a frappe recipe that isn't really sweet but is certainly
    refreshing. I just wing it and it always comes out good. I use
    orange juice, a ripe banana, low fat milk, lots of ice, and a few
    dashes of ground ginger and cinnamon. Put it in the blender until
    it's the consistency that you like. Serve it in a tall glass with
    a straw.
    
    

    (re .14) you can make that same kind of drink without any milk at
    all; just lots of fruit and ice.  A friend of mine told me that
    this is a commonly sold drink in Israel, where ingesting milk-based
    food after meat is an issue.  You can be imaginative with the fruits;
    like plums and other juicy fruits.  It helps to have a strong blender
    to crush the ice.

    
    I'm also on Weight Watchers, and am having good success using regular
    recipes, but keeping track of what I use.  For example, I made four
    pasta pies by doubling my recipe, and using smaller pie plates (I cut
    each pie into four pieces - the recipe's in note 2694.0).  16 uncooked
    oz. of pasta total came to 1 oz. per piece (a little less than 1 1/2
    B), 16 oz. of uncooked meat came to about 3/4 P, plus 1 egg per pie was
    1/4 P, plus ricotta cheese - I forget it exactly, but it all equalled
    2P per piece in the end.  Get the idea?
    
    Leave the oil out of recipes, substitute yogurt cheese (see a previous
    note) for sour cream - 1/4 cup of lowfat yogurt cheese is approximately
    1M.  You can cook almost anything you want - just keep track of what
    you put into the total dish, divide it by how many servings you make,
    and make sure you divide up the dish carefully!!  The new program has
    the weights of uncooked food on the lists, which makes life much
    easier.
    
    If you feel like spending a little money, the Weight Watcher's
    cookbooks are really wonderful.  I have one, which I've used both on
    and off the diet.  I've promised myself another one when I reach the
    ten pound mark.
    
    Another good resource for you might be the WEIGHT_CONTROL notes files
    (LESLIE::).  There are lots of recipes in there.
    
    I've used this diet as an excuse to cook up a storm!  I'm making a
    tofu/rice/spinach/cheese concoction tonight.  If it turns out OK, I'll
    enter the recipe (along with whatever WW amounts I figure out).
    
    Good luck!
    
    Sarah
    

    
    Here's the tofu recipe I made last night.  I've dubbed it...
    
    
                         CREAMY TOFU AND STUFF
    
        8 oz. package soft (silken) tofu
        2 cups brown rice (cooked)
        1 package frozen chopped spinach (or broccoli)
        ~1 cup of grated hard cheese (e.g. swiss or cheddar)
        1 can skinned stewed tomatoes chopped
        1 medium green pepper chopped small
        1 medium onion chopped small
        1/2 pound mushrooms chopped small
        1 medium onion chopped small
        1/2 pound mushrooms chopped small
        2 medium cloves of garlic, minced
        Basil, oregano, parsley
        (White Wine Worcestershire sauce or mustard optional)
    
    
     
    Cook the spinach (or broccoli) - squeeze out the extra water.
    
    Spray Pam in a pan and saute the garlic, onion, green pepper, and
    mushrooms (in that order - if not a diet dish, you can use oil).  Add
    the tomatoes and some, but not all, of the tomato juice.  Add the
    spices - let it all simmer for fifteen minutes or more.
    
    The tomato mixture, spinach, and rice can all be cooked the night
    before if desired.  White rice, and possibly pasta could be substituted
    for the brown rice.
    
    Put the tofu in a blender or food processor.  Process until smooth
    (will have the consistency of ricotta cheese).  Mix the tofu, spinach,
    rice, tomato mixture, and about a cup of the cheese together (if on
    Weight Watchers, use three ounces of cheese).  Some white
    Worcestershire sauce or mustard can also be added.  Pour into a
    casserole, and bake uncovered at 350 degrees for 30 - 45 minutes.  Ten
    minutes before it's done, sprinkle some more grated cheese on top (WW:
    use one ounce of cheese).
    
    I baked it for 1/2 hour last night, and it wasn't long enough (but it
    was high in the oven, and the oven door was being open and shut).  Use
    your best judgement.
    
    The WW totals, when the dish is divided into four servings (a hefty
    amount of food), is:
    
    2 P (1 1/2 cheese - well, really 1 1/3)
    1 B
    2 V (actually, it's probably more)
    
    Enjoy!
    
    Sarah
    

�                     <<< Note 2953.5 by AIMHI::SCORRIGAN >>>
�                            -< RECIPE SWAPS - W.W. >-

Sara,

I've got a few that I make that aren't from the WW cookbooks (btw, I like
the Healthy Choice (their new one) and Personal Favorites (I think that's
the name) ).  

From the Personal Favorites try the Chicken Cheese 'n' Biscuits - I use
lots and lots of mushrooms and onions instead of the veggies their recipe
(I tend to substitute or add lots of 'shrooms and onions since they are my
favs).  I tend to always over-do on the veggies when cooking.  I haven't
had it ruin a recipe yet, they fill you up, and they don't count. 

I also have some of the Scan-Pans that have been discussed in here.  These 
are wonderful pans.  It's very easy to cook things with little or no 
oil-like product to keep food from sticking.  Even if things do stick, they
come loose easily and wash clean with no problem and the pans don't 
scratch.

Remember if you substitute low-fat cheese for regular hard cheese it
doesn't count toward the weekly totals... 


Pizza - get the dough recipe from one of the notes here and use 'shrooms, 
onions, chopped plum tomatoes, other veggies of your choice, and measure
the mozzarella cheese.  I generally don't use a sauce on the dough. We get
2 meals out of 1 14" pizza, I get a total of 1/4 of it and my husband gets 
the other 3/4 (no he's not on WW). 1/8 of a 14" pizza is 

	1� B
	?V (I use tons of veggies), 
	1F (for the olive oil)
	1P (for the cheese)


Omlette - saute 'shrooms, onions, plus whatever other veggies (peppers,
tomatoes, ?) in a sauce pan.  I use either 1 tsp of "I can't believe it's
not Butter if I need the fat or butter-flavored PAM).  Remove the veggies
and, without washing pan, do the omlette.  Use 1 carton of Scramblers (2
"eggs"...) or other egg substitute equivalent.  I mix in about 3/4 tsp of
worchestershire sauce and Mrs. Dash's Table Blend into the eggs prior to
dumping them into the pan.  Cook the eggs in the sauce pan and, when almost
done, add the veggies.  I top with 3/4 oz of grated cheddar cheese (I
*love* cheese). 

	3P (2P for the eggs, but if you use egg substitute it doesn't
		count toward your weekly totals, 1P of cheese)
	1F if sauted and cooked in non-PAM (PAM doesn't count at all)
	?V (how much did you put in?) 


I don't have a name for this...  again, saute lots of veggies of your 
choice ('shrooms, onions, peppers, ?) with either "approved" fat or PAM.  
Cook 3/4 oz uncooked pasta (linguine, vermicelli, your choice).  When the 
veggies are done, add the cooked pasta, mix, and season to taste.  Top with
3/4 oz of grated mozarrella. 

	1B
	1P (cheese)
	?V
	1F if you didn't use PAM.


For breakfast (since I'm *not* a breakfast or milk or fruit person)... Chop
1 banana (or 2Fruits of other fruit and make other appropriate changes)
into food processor with the chopping blade.  1 c skim milk, yogurt (either
1/2 c low-fat or 3/4 non-fat)(this thickens it up), 1/3 tsp of banana
extract, 1/2 tsb chocolate extract.  (I use the extracts just to boost the
banana flavor (some bananas are kinda flat) and get a bit of choc flavor
without paying the price :).   If you're a big fruit eater, just make 1
fruits worth rather than 2 so you can eat additional fruit later or
down-adjust the milks if you consume other milk products during the day... 

	2M
	2Fruits
	10 Cal.  (for the extracts, they're probably not even this much)


I've also gotten many other "helpful" ( big :) here) hints - however, I 
suspect that if you believe these, you'll not do too well at weigh-in time :)

If you don't know how to count it, it must be a veggie...

Crumbs don't count...

Dolly Madison White Powered Sugar donuts are all air so they don't count 
either ...

	Another way to make a banana/chocolate shake is to peel ripe
	bananas and freeze (at least overnight).

	Slice the frozen banana into blender, add
	1C Skim milk
	1  packet sweetener (Equal, Sweet'n Low, etc.)
	2t cocoa

	The frozen banana makes it into a very thick shake.  Counts as:

	1  M
	2  FR
	10 o.c.

	It's all I need for breakfast.  And since I'm not a milk-drinker,
	it's a good way to get in a Milk selection.

	Sue

    
    My first week on the diet, I made some Ratatouille that counted as
    nothing but veggies.  There's no absolute recipe for this, because it's
    entirely open to interpretation (and I made it up, anyway).  Use
    whatever veggies look good, and sound good to you.
    
    
    
                            NO-OIL RATATOUILLE
    
    1 medium eggplant
    1 medium zucchini
    1 medium summer squash
    1 medium to large onion
    1 medium green or red pepper 
    1 pound mushrooms
    3-4 cloves garlic (I like garlic)
    1 large can stewed tomatoes 
    and/or... as many fresh tomatoes as you feel like using up)
    Basil (1 Tbl, or to taste)
    Parsley/oregano/cilantro/whatever
    Something to give it flavor (e.g. Worcestershire sauce, tamari, or
    	plain old salt)
    
    Chop everything up into relatively large chunks (say 1" cubes for
    eggplant, large wedges for squash).  This is going to cook for a long
    time, and everything is going to disintegrate, so you don't want it to
    disappear totally!
    
    The cookbooks I looked at mentioned salting the eggplant, and letting
    it drain in a colander for an hour.  I didn't bother, and it came out
    fine.
    
    Spray the bottom of a large pot (say, 8 qt) with Pam (if this isn't for
    WW, pour some olive oil in).  Heat it up, add the garlic, onion,
    peppers, mushrooms, eggplant, and squash (in roughly that order,
    letting each item cook a bit before adding the next).  Add the basil (I
    like alot), and whatever other spices you like at some time during
    this.  When everything is starting to look somewhat cooked, add the
    chopped up stewed and/or fresh tomatoes.  You can add the tomato juice
    from the stewed tomatoes if you like it liquidy.
    
    Put the cover on the pot, and let it cook for about two hours, mixing
    occasionally.  If it tastes bland, add some salt, tamari, soy sauce or
    Worcestershire sauce - you don't want to taste this, just enhance the
    flavor of the vegetables. 
    
    If it's getting too liquidy, take the cover off.  When I made it, I
    added chopped fresh parsley after it had been cooking for roughly an
    hour.
    
    As you can see, this was a real off-the-cuff recipe, but it came out
    great!!
    
    Eat it mixed up with 1/2 or 1 cup brown rice and as much cheese as you
    want (depending on what you have left to eat for the day ;-).
    
    WW totals:  tons of V
    		1B for each 1/2 c. rice
    		1P for each 3/4 oz. of cheese
    
    Enjoy!
    
    Sarah
    

    Here is one that I made up.
    
    Lavish Bread or (pita will work)	= 1B
    Frozen Chopped Spinach or broccoli	= VVVV
    onion, peppers, mush (whatever)	= VVVV
    Salsa Sauce				= VVVV
    Chesse 1oz (or more just measure it	= 1P
    
    Prepare the spinach  and other vegs. according to the package, I
    believe it is 4 mins. and stir, cook another 4 mins.
    
    Take the lavish bread (or pita) toast it lightly under the broiler
    (this prevents the soggies) put the spinach on the bread top with
    cheese roll up seam side down.  Place under the broiler top with 
    the salsa sauce.  I have also brought this to work and heated it
    up in the micro.
    
    Mmmmmmmmm  Good!!!     Happy Weight Loss!!!!!!
    
    Sara

    My husband cooked this dish the other night, it was VERY GOOD but I have
    trouble with determining opt cal.
    
    Cod in a baking dish topped with onions and then topped with cream of
    shrimp soup.
    
    Bake 400 for 1/2hour.
    
    COD  = 4P
    ONIONS = V
    CREAM OF SHRIMP SOUP = ?

    
    I have a feeling the a can of cream of anything soup is very high in
    calories.  You could try calling the company that makes the soup
    (Cambell's?).  They could probably tell you how many calories are in
    it.  Just be careful - they'll often tell you how many calories *per*
    *serving*.  Find out how many servings per can (this is something to be
    careful of when calorie-counting from any package).  If there's no
    number on the can, try 1-800-555-1212 (toll-free directory assistance).
    
    Here's a good recipe that I make with chicken, although it would work
    with fish as well:
    
    
                        CHICKEN (OR FISH) IN FOIL
    
    
    		- Chicken or Fish (one piece per serving)
    		- Thinly sliced onions/mushrooms/peppers
    		- Spices (parsley, basic, garlic and/or onion powder)
    		- Lemon
    		- Tin foil
    
    	Cut off sqares of tin foil 
    
    	Sprinkly a little parsley (about the size of the chicken)
    	on the foil
    
    	Place the chicken on top of this
    
    	Sprinkly more spices (whatever you like) on the chicken
    	If cooking fish, squeeze some lemon juice on
    
    	Place the onions, mushrooms, and peppers on top (chopped tomato
    	would also be good).
    
    	Add a slice of lemon on top of this
    
    	Seal the chicken in the foil, bake at 350 for about 30 minutes
    
    
    
    	P: what the chicken or fish weigh when cooked
    	V: probably 1
    
    
    
    I generally make up a few of these, and put them in the freezer for
    when I don't feel like preparing anything.
    
    Sarah
    

    Yes, I'll agree with .17 -- cream of soups are HIGH in calories,
    especially fat calories.  For instance, 70% of the calories in
    Campbell's Cream of Mushroom are fat calories!!  ACK!  That's
    baaaaaaaaad!
    
    Check the label.  You'll be surprised.
    
    Cara
    

    One bowl of cream of mushroom soup is 1V and 255 C.  Change the V to P
    for the shrimp.  WW doesn't say what the measurement is for a bowl, but
    it could be a half a Campbell's can.  If your portion of the recipe
    used only a 1/4 can, cut the exchanges in half.
    
    Chris

    
                              WARM CHICKEN SALAD
    
    2 skinned and boned chicken breasts (3 ounces each)
    1/8 teaspoon EACH salt, pepper, and garlic powder
    3/4 cup diced tomatoes
    1/4 cup finely diced red onion
    6 large black olives, pitted and sliced lengthwise
    1 tablespoon rinsed drained capers
    2 teaspoons olive oil
    1 teaspoon EACH chopped fresh basil OR Italian (flat-leaf) parsley and
    balsamic OR red wine vinegar
    
    
    Preheat broiler.  Rub chicken with salt, pepper,and garlic powder. 
    Spray broiler pan with nonstick cooking spray and broil chicken until
    done to taste, about 2 minutes on each side.
    
    In small mixing bowl combine remaining ingredients.
    
    To serve, spread tomato mixture on serving platter; top with chicken
    
    EACH SERVING PROVIDES:  1 1/2 fats; 2 Proteins; 1 Vegetable
    
    

                     
                       ORIENTAL STEAMED DUMPLINGS
    
    
    5 Ounces skinned and boned chicken breast, cut into 1/2-inch pieces
    1 egg white
    1 teaspoon EACH cornstarch and peanut oil
    1 garlic clove, chopped
    1 teaspoon EACH grated pared gingerroot and reduced-sodium soy
    sauce,divided
    1/4 cup rinsed drained canned bamboo shoots, finely chopped
    10 wonton skins (wrappers) 3x3-inch squares
    1/4 cup canned ready-to-serve low-sodium chicken broth
    1 tablespoon sliced scallion (green onion)
    
    
    In food processor combine chicken,egg white,cornstarch,oil,garlic, and
    1/2 teaspoon EACH gingerroot and soy sauce and process until chicken is
    finely chopped.  Transfer to medium mixing bowl; add bamboo shoots and
    stir to combine.
    
    In 4-quart saucepan bring 2 quarts water to a boil.  Spray vegetable
    steamer with nonstick cooking spray and set in saucepan.
    
    On clean surface top each wonton skin with an equal amount of chicken
    mixture.  Lightly moisten edges of 1 wonton skin with cold water, fold
    corners of wrapper over filling, and press to seal.  Repeat procedure.
    Transfer dumplings to steamer, cover, and steam for 10 minutes.
    
    In small saucepan combine remaining gingerroot,soy sauce,the broth, and
    scallion and cook over medium-high heat until mixture comes to a boil.
    Serve with dumplings.
    
    EACH SERVING PROVIDES:  1/2 Fat; 2 Proteins; 1/4 Vegetable; 1 Bread;
                            20 Optional Calories
    

    
                              EASTER ROLL
    
    
    1 Tablespoon plus 1 teaspoon olive oil, divided
    1/2 cup EACH chopped onion, red bell pepper, and mushrooms
    2 small garlic cloves, minced
    1 cup frozen artichoke hearts, thawed and chopped
    1 teaspoon Italian seasoning
    Dash EACH salt and pepper
    1 cup part-skim ricotta cheese
    1/4 pound cooked smoked OR boiled ham, chopped
    2 tablespoons grated Parmesan cheese
    1 package refrigerated ready-to-bake pizza crust dough (10 ounces)
    
    
    In 9-inch nonstick skillet heat 1 tablespoon oil; add onion, bell
    pepper, mushrooms,and garlic and cook over high heat, stirring
    frequently, until tender-crisp, about 2 minutes.  Add artichokes and
    seasonings and cook until moisture has evaporated, 2 to 3 minutes.
    Transfer to large mixing bowl; add remaining ingredients except dough.
    
    Preheat oven to 400 degrees Farenheit.  Arrange dough on nonstick
    cookie sheet.  Spread vegetable mixture over dough, leaving 1-inch
    boarder on all sides.  Starting from wide side, roll dough jelly-roll
    fashion to enclose filling.
    
    Cover roll with foil and bake for 20 minutes.  Remove foil and brush
    roll with remaining oil; bake 15 minutes longer.
    
    EACH SERVING PROVIDES: 1/2 Fat; 1 Protein; 1/2 Vegetable; 1 1/4 Breads;
                           10 Optional Calories
    

   I think I have died and gone to heaven!  I got this recipe from our
    WW leader:
    
    1 cup canned pumpkin (not pie filling)    1 tsp baking powder
    2/3 cup nonfat dry milk                   2 tsp cinnamon
    2 beaten eggs                             2 tsp nutmeg
    6 pks Sweet 'n' Low (Equal won't work)    1 tsp baking soda
    6 Tablespoons flour                       1 tsp vanilla
    4 Tablespoons raisins (optional)
    
    Preheat oven to 350.  Spray 12 muffin cups with Pam.  Mix all
    ingredients, and distribute batter evenly into muffin cups.  Bake
    15 to 20 minutes.
    
    Here's the good part.
    
    6 muffins = 1M, 1P, 1B (+1FR if you use raisins)
    Yes, I said you can eat 6 muffins.  The entire recipe=2M 2P 2B (+2FR).
    
    Neece
     

The accuracy is just a side bennie, by the way.  It's the convenience that makes
this scale worth its weight.  The ability to use any container for weighing, 
the tare, and stability are the prime factors.  The WW scale is kinda tippy, 
especially loaded, and I hated the weigh and wash and weigh and wash and...
It's nice to cook up a chicken breast or a portion of fish, then put the dinner
plate on the scale, tare, and weigh the portion.  Especially with fish, since
it often loses weight during cooking.  

I owe my success to weighing everything and counting and recording calories. 
It's something I will continue to do forever.  So, my scale is the MOST used
appliance in my kitchen.  In the past, using the ww scale became so bothersome
I started to eyeball portions, and that made it too easy to stray.  This scale 
makes it easy.  

But, I agree, it not necessary, just a matter of priorities.  For me weighing 
things IS a necessity.  Putting up with the inconvenience of the ww scale 
(however minor) forever was just not in my deck of cards.

For anyone who's interested, I'm including in this note recipes for
    Weight Watcher's pumpkin recipes.  I'd put them all in this base
    note, but I don't know how to do that...
    
Weight Watcher's
----------------

			<< PUMPKIN PIE >>


4 eggs				1 tsp. ginger
1 29-oz. can pumpkin 		1/2 tsp. ground cloves
   (NOT 'One-Pie' Pumpkin)	3 C. evaporated skim milk
1 tsp. salt			3/4 C. sugar
2 tsp. cinnamon		

Whip eggs, then mix into pumpkin.  Add spices, sugar and milk.  Mix 
everything well and pour into two 9" pie plates that have been sprayed
with PAM first.  You may wish to use one large rectangular pan instead 
of two 9" pie plates.

Bake at 350 for 50-60 minutes until pie is set.  

Makes 16 servings.  Each serving contains:	1/4 protein
						1/2 vegetable
						1/2 milk
						34 optional calories

Weight Watchers


		<<<  PUMPKIN CHIFFON PIE  >>>


Crust:
16 graham crackers (2 1/2" x 2 1/2") crumbled
1 Tbsp. + 1 tsp. sugar
1 Tbsp. cocoa
2 Tbsp. + 2 tsp. reduced calorie margerine

Preheat oven to 375.  Add sugar and cocoa to graham cracker crumbs.  Pulse
in processor, then add margerine.  Pulse again to combine.  Press into a 
9" pie plate.  Bake for 5 minutes until firm.  Cool on rack.

Filling:
Sugar substitute to equal 1/4 cup sugar.
1 envelope unflavored gelatin
1/2 tsp. each: allspice, grated orange rind
pinch of salt 
2 cups canned pumpkin
1 tsp. vanilla
1 cup non-dairy topping (Cool Whip)

In medium saucepan, combine sugar substitute, gelatin, spices and salt.  
Add 1/2 cup boiling water.  Stir in pumpkin and vanilla.  Cook over medium 
heat until boiling and thickened, about 15 minutes.  Stir frequently.

Pour into a bowl.  Chill 1 hour.  Then fold in topping until no streaks are 
seen.  Spoon into pie crust.  Chill 1 hour.

Makes 8 servings, each: 1 Bread, 1/2 Vegetable, 1/2 Fruit +35 calories


		

Weight Watchers

		<<<  PUMPKIN-BAKED BREAD PUDDING  >>>

1 2-lb. pumpkin
1 tbsp. dark brown sugar (divided)
1 cup evaporated skim milk
1 egg
1/4 tsp. each: cinnamon, vanilla
1/8 tsp. nutmeg
2 tbsp. raisins
1 slice white bread in 2" cubes


Preheat oven to 375.  Cut lid in stem end of pumpkin.  Remove seeds and 
stringy pulp.  Sprinkle inside of pumpkin with 2 tsp. of sugar.  Replace
lid.  Place pumpkin in a 9" x 9" pan.  Bake for 15 minutes.  

In small bowl, combine milk, egg, vanilla, cinnamon and nutmeg.  Stir in
raisins and bread cubes.  Remove pumpkin from oven and discard lid.  Fill
with milk mixture and sprinkle with remaining 1 tsp. of sugar.  Pour water 
into baking dish to a depth of 1 1/2".  Return pumpkin to oven and bake
about 1 hour.  Pumpkin should be tender and pudding should be firm.

Makes 2 servings, each: 1/2 Protein, 1/2 Bread, 2 Vegetable, 1/2 Fruit,
		        1 Milk + 30 calories

Weight Watchers

			PUMPKIN MUFFINS

4 Tbsp. sugar (or use Sweet 'n Low)	1 tsp. baking powder
4 eggs					1 tsp. baking soda	
1 15-oz. can pumpkin			1 tsp. cinnamon
1 1/3 cup dry milk			1 tsp. nutmeg
2 Tbsp. vanilla				1/4 tsp. allspice
2/3 cup whole wheat flour		1/2 cup raisins

Spray muffin tins with PAM (don't use liners).  Beat together sugar,
eggs, pumpkin, milk and vanilla.  Stir in remaining ingredients.
Add raisins.  Spoon into tins.  Bake @350 for 20-25 minutes.

3 Muffins = one serving 

Per Serving: 1/2 V, 1 M, 1 FR, 1 P, 1 B + 24 opt. if sugar is used.

    WEIGHT WATCHER'S CHILI
    
    7 oz Ground Turkey		1 Cup Italian style tomatoes, drained,
    				      seeded, and chopped
    1/2 Cup each Tomatoe Sauce and Water
    2 tsp Chili Powder		1 tsp Worcestershire Sauce
    1 tsp White Vinegar		1 Bay Leaf
    1/4 tsp Salt		1/4 tsp garlic powder
    1/8 tsp each Cinnamon, Allspice, and crushed red pepper
    
    Spray sauce pan with Pam.  Brown Turkey for 5 mins.  Drain.  Add all
    remaining ingredients, bring to a boil, and simmer for 25-30 mins.
    
    Makes 2 servings, each=2 1/2 P, 2 1/2 V
    

    re .4
    
    Is Alba still available?  
    
    I've checked two local markets near me (Donelans and Victory) in 
    the GMA, but haven't been able to find it.  I've looked near the 
    drink mixes (Kool Aid), the hot/cold milk drink mixes (Hersheys 
    syrup, PDQ, hot chocolate) and in the diet section (near the WW 
    and Slim Fast stuff).
    
    Can anybody think of a good substitution?
    
    Conni
    
    

    
    Does anyone have an oil free (or little oil) tomatoe
    sauce recipe..?
    
    

I don't have a real recipe, I just follow the lead of the Pritikin cookbook.

When sauteing the onions, green peppers, mushrooms, etc for the sauce I don't
use oil.  I use water or defatted chicken stock.  Then I just throw in the
canned tomatoes (I look for no sugar, no salt added), spices and simmer.

Is this what you are looking for?

-- Nisha

Try adding reduced, defatted chicken or beef stock.  It gives the sauce a 
rich flavor.

     When you saute them in the defatted chicken broth do you get
    the same type of flavor as with oil? Do the onions get
    translucent? Should you use more garlic and onion?
    
    Thanks

 >    When you saute them in the defatted chicken broth do you get
 >   the same type of flavor as with oil? 

 I actually do them in water since I rarely have defatted chicken broth around. 

 > Do the onions get translucent? 

 With water and the one time I did with chicken broth, they do.

 > Should you use more garlic and onion?
 
 I use a lot anyway so I didn't really notice a difference when I stopped using
 oil.

Maybe someone else who has done this can answer also.

-- Nisha

    I use water or vegetable stock for sauteing quite a bit.. it is a great
    way to save fat calories HOWEVER, there is no one that can tell me that
    it tastes as good as using olive oil or butter!  I admit it is
    healthier and sometimes, in some things, undetectable.  But when it
    comes to real flavour you can't beat a bit of quality oil or butter -
    it is fat that carries the flavours through food - food that has fat
    will be more intense in flavour than food that is fat free, that is
    basic food science at work.

    Still when following WW, and faced with only two little tiny fat
    selections a day, I quite often take the saute in vegetable broth or
    water or wine or juice option - but I dream of that drop of butter or
    oil! ;-)

    gailann

�     When you saute them in the defatted chicken broth do you get
�    the same type of flavor as with oil? 
    
    That depends on the oil you're normally accustomed to using.  Olive oil
    has a flavor all it's own while corn and soybean oils are basically
    flavorless.

    I don't see how boiling something in chicken broth is going to taste
    the same as sauteing it in a bit of olive oil - although the result
    might still be tasty!  I have often found that modifying old recipes to
    be super-low-fat either just flat-out doesn't work (like, using skim
    milk in place of light cream doesn't work for a lot of things because
    there isn't enough milkfat in the skim milk), or just doesn't taste
    like the "real thing" (leaving out all the oil in most recipes will
    sort of work, but won't taste right).  With Paul on a low-cholesterol
    diet due to thyroid medication, I did a bunch of experimenting, and
    found that we both are happier preparing foods that just don't contain
    much that is off his diet.  Modifications of foods we used to be able
    to serve that are now off the diet have often turned out to be real
    disappointments.
    
    /Charlotte

That's funny, Charlotte, I've had exactly the opposite; I have cut fat
down or out of recipes entirely and couldn't taste the difference. Or
even if I could taste the difference, the "new" dish was tasty in
it's own right.

Try using evaporated skim milk in place of cream, rather than just
plain skim milk.  Or use whole milk; has some butterfat, but less
than cream for sure.

D!

    I use evaporated skim milk in many things like quiche and sauces.. it
    quite often fits the bill nicely.  You can make a sort of "cream" by
    blending a few TBS of dry milk with a small quantity of water.. that
    can be used in recipes calling for a drop of cream as well.

    Often with eggs I opt for just using the whites - in a lot of recipes
    that is sufficient to raise or bind and you don't need the fat laden
    yolk.

    A good tip for a fat free crust is to use a yeast raised dough - roll
    it out, fit it to the dish and bake until lightly golden.. then add
    your pie or quiche ingredients and cook as normal.. it makes a really 
    nice crust without fat.
    
    gailann

    We found that we can use 1% milkfat "Nuform" because they add extra
    protein (or something) to it which gives it more body.  If the store is
    out of "Nuform", I buy 2% regular milk, because we have found that the
    1% regular milk is too watery to cook with - the skim milk is utterly
    hopeless.  I haven't tried "Nuform" skim milk to see if it has enough
    substance to it to cook with - anyone tried this?  Milk in our house is
    mainly used over breakfast cereal, so when we do plan some meal that
    involves cooking milk (white-sauce-based sauce for a casserole, say),
    we don't go out and buy special milk for it - over cereal of course it
    doesn't matter if the milk is watery.   But it does if you are making a
    quiche and substituting watery milk for, say, light cream.  Leek quiche
    is on the menu for the gang that is coming over for brunch tomorrow,
    but that contains only two eggs and a little bit of milk (1/2 c?)
    anyhow, since it is mostly leeks, so I'm not too concerned about it
    being too watery so long as I drain the leeks well.
    
    We mostly eat stir-fried stuff anyhow.  In that case, it is tough to
    sear the food without using any oil, but it doesn't take much oil
    anyhow.
    
    /Charlotte (the foodie!)

�                     -< boiled in checken broth = boiled >-
    
    It isn't boiled, it's sauteed.  If you want the butter flavor without
    the fat, sautee the stuff in water, wine, or broth and then sprinkle on
    a butter substitute like Butter Buds or Molly McButter.
    
�I have often found that modifying old recipes to
�    be super-low-fat either just flat-out doesn't work (like, using skim
�    milk in place of light cream doesn't work for a lot of things because
�    there isn't enough milkfat in the skim milk), 
    
    For the right consistency, instead of skim milk either use evaporated
    skim milk, or put some cottage cheese in a blender with enough skim
    milk to get the right consistency.
    
    
    I've had alot of tasty results making low-fat/low-cholesterol
    substitutions.  There are times when I go all out and, yes it does make
    a difference, but not enough to keep me from making "healthier"
    versions of things like fettucini alfredo.

    WW APPLE-RAISIN SWISS MUFFINS
    
    2 1/4 cups all-purpose flour	1/3 cup plus 2 tsp raisins
    1/3 cup granulated sugar		2 1/4 oz swiss cheese, shredded
    2 tbsp double acting baking powder	3 eggs
    1 tsp baking soda			1/4 cup canola or vegetable oil
    1/2 tsp salt			3/4 apples (golden del or granny
    					    smith) cored, peeled and
    					    shredded
    
    Preheat oven to 375.  Spray twelve 2 1/2 in diameter muffin pan cups
    with non-stick cooking spray or line with paper cups.
    
    Into a large bowl, sift together all dry ingredients.  In a medium bowl
    combine apples, raisins, and cheese; add eggs and oil, stir to combine. 
    Add apple mixture to dry ingredients and stir until thoroghly
    moistened.
    
    Fill each baking cup with an equal amount of batter (each will be about
    2/3 full); bake in middle of center oven rack until golden, 20-25 mins. 
    Set pan on wire rack to cool.
    
    makes 12 servings, 1 muffin each = 1/2 fr, 1 fa, 1/2 p, 1 b, 20 c
    

    MAKES 4 SERVINGS, ABOUT 1 1/4 C EACH
    
    	1/2 pound skinless, boneless chicken breast cut in to 1/2" strips
    	2 tsp olive or vegetable oil
    	1 medium zucchini, cut in 1/2 lengthwise, then cut into 1/2"slices
    	4 garlic cloves, chopped
    	2 C canned chopped tomatoes
    	1 tsp red wine vinegar
    	1/2 tsp Italian seasoning or oregano
    	Dash each salt and pepper
    	2 C cooked ziti or rotini (hot)
    	1 TBSP + 1 tsp grated Parmesean cheese
    
    	Spray 10" nonstick skillet with nonstick cooking spray and heat;
    	add chicken and cook over medium-high heat, stirring frequently,
    	until cooked through, 3-4 minutes.  Transfer to a plate; set aside
    	and keep warm.
    
    	In same skillet, heat oil; add zucchini and garlic *.  Cook over
    	medium heat, stirring occasionally, until zucchini begins to brown, 
    	about 2 minutes.  Add tomatoes, vinegar, Italian seasoning, salt,
    	and pepper; stir to combine.
    
    	Reduce heat and simmer, stirring occasionally, for about 10
    	minutes.  Add chicken and cooked pasta.  Simmer one minute longer. 
    	Divide evenly into 4 bowls and sprinkly each portion with 1 tsp
    	of grated cheese.
    
    	1 serving = 1 1/2 V, 1/2 FA, 1 1/2 P, 1B, 10C
     
    	* I also added sliced mushrooms and onions at this point
    

    MAKES 4 SERVINGS
    
    1/4 C 1% buttermilk
    10 oz skinless, boneless turkey breast, cut into 1" strips
    	(I used chicken)
    1/3 C + 2 tsp seasoned dried bread crumbs
    1 tsp sesame seeds
    1/4 tsp oregano 
    
    In a medium mixing bowl pour buttermilk over turkey; turn turkey strips
    to coat.  Cover with plastic wrap and refrigerate overnight or at least
    1 hour.
    
    Preheat oven to 375.  Spray nonstick cookie sheet wtih nonstick cooking
    spray and set aside.
    
    In medium mixing bowl combine bread crumbs, sesame seeds, and oregano.
    Dredge turkey in bread crumb mixture and arrange on prepared cookie
    sheet.  Bake unitl turkey is cooked throughout, about 15 minutes.  If 
    desired, place turkey fingers under broiler and broil 6" from heat
    until lightly browned, about 2 minutes.
    
    1 serving = 2P, 1/2B, 10C
    
    My kids loved these...substantially cheaper than Perdue, and we can all
    eat the same meal!  

    
    Has anyone tried the new Super Start Program Weight Watchers offers
    right now?  I tried it for a few days now and I feel like I'm turning
    into yogurt!  I much prefer the new plan.
    

    I mean't to say I much prefer the old plan where you can pick and
    choose what you want to eat and when.
    
    Any others out there with comments?
    

    What is the basis of the new Super Start Program?  I was in it a couple
    years ago but haven't kept up my membership.
    
    \C

    You eat what they tell you to eat from a limited menu for the 1st 2
    weeks.  Its supposed to produce optimum weight loss as you get started. 
    After that you start on the regular program of eating your own food
    selections following their guidelines for portion control.
    
    No one is obligated to follow Super Start, its a suggestion.
    
    For more on this topic check out the Weight Loss Notes File (sorry,
    don't recall the address)
    
    Chris
    

    Thanks Chris!
    
    \C