If you are on Nutrisystem, you know that it’s not all prepared food. That’s why it’s good to have some go-to appetizer recipes handy like this one for Boneless Honey BBQ Chicken Wings (aka bites or nuggets). which are an especially great alternative to chicken wings for men.
Sorry, back to the recipe! These chicken bites are sweet and tangy, but best of all they’re guilt free if you are on Nutrisystem. They count as one PowerFuel and one extra on the Numi app. Don’t forget to log them, as those who log their food are twice as likely to meet their weight loss goals. Ok, here’s the recipe:
Servings: 6 (3 wings) | Calories: 134 per serving | 1 Power Fuel, 1 Extra
Nutrisystem Boneless Honey BBQ Chicken Wings:
The ingredients for the boneless honey bbq chicken wings are pretty simple. Hopefully you have most of these ingredients in your kitchen already:
One 8 oz. can tomato sauce (no sugar added)
1/4 cup apple cider vinegar
2 Tbsp. honey
2 Tbsp. tomato paste
1 Tbsp. molasses
1 Tbsp. Worcestershire sauce
1/2 tsp. chili powder
1/2 tsp. paprika
1/4 tsp. onion powder
1/2 tsp. garlic powder
1/4 tsp. sea salt
1/4 tsp. freshly-ground black pepper
3 Tbsp. whole-wheat flour
1/8 tsp. salt
1/8 tsp. black pepper
12 oz. raw boneless skinless chicken breast, cut into 18 pieces
2 Tbsp. egg whites
Preheat oven to 375 degrees. Line a baking sheet with aluminum foil, then place a wire oven safe cooling rack on top (to make the boneless wings crispy!) Mist rack with nonstick cooking spray. Set aside.
BBQ SAUCE: Combine all ingredients together in a medium saucepan, and whisk vigorously.
Bring to a boil over medium-high heat, then reduce heat and simmer for 20 minutes, stirring occasionally. The sauce will have thickened slightly.
CHICKEN: While sauce is simmering, whisk together flour, salt and black pepper in a large bowl.
In another medium bowl, combine chicken with egg whites and toss to coat.
Remove one chicken wing (aka bite, or nugget) from the egg whites and dip into the flour mixture, turning to lightly coat.
Place coated chicken wing on the cooling rack. Repeat with the remaining pieces of chicken.
Bake chicken nuggets for 8 minutes, then flip. Continue baking until coating is golden brown and crispy, about 8 more minutes.
After chicken has cooled for 2-3 minutes, place chicken wings in a medium bowl.
Pour BBQ sauce over the top, then gently toss with tongs to coat.
Ok, that should be it! If you’re on Nutrisystem (does it work?) I hope you enjoy these guilt-free boneless bbq chicken wings. If you aren’t, check out our featured special below:
Healthy un-fried fries recipes: French fries might be the ultimate side dish, but fried potatoes offer little nutritional value and are unhealthy. So, if you have a craving for munching on french fries, consider these guilt-free un-fried alternatives to french fries. Here’s how to make cinnamon-sugar sweet potato fries, parmasan-pepper green bean fries, and eggplant parmesan fries in under a minute.
French Fry Hacks: 3 Healthy Alternatves
Whoever recorded this video must have had a double-shot of espresso and a couple Pixie Stix, because it’s 51 seconds of madness!
Anyway, you’ll probably have to pause and rewind the video a few times to catch it all, so here’s each fries recipe step-by-step in case you miss something!
WW: Cinnamon-Sugar Sweet Potato Fries Recipe:
1 tsp cinnamon 2/ 1 1/2 Tbsp sugar
Sprinkle on fries
Bake for additional 12-15 minutes
Preheat oven to 425 degrees
Cut sweet potatoes into 1/2 inch thick slices
Bake for 20 min.
Coat sweet potatoes w/ (olive oil?) cooking spray and lightly salt
Mix 1 tsp cinnamon 2/ 1 1/2 Tbsp sugar
Sprinkle on fries, then back for 12-15 min. more
Enjoy! (5 SmartPoints)
WW: Parmesan Pepper Green Bean Fries Recipe:
12oz string beans
1 Cup Parmesan Cheese
1 tsp pepper
2 egg whites
2 Tbsp water
Preheat over to 425°
Cut ends off 12oz string beans
Mix Parmesan cheese w/ pepper in (about 8×12″) casserole dish
Mix egg whites water in large bowl
Dip string beans in egg mixture, batter w/ parmesan cheese
Recipe for low-fa zucchini fries from Weight Watchers: Staying on the theme of finding guilt-free alternatives for comfort foods like fried chicken and mashed potatoes, consider this healthy replacement for french fries.
Unlike potatoes, zucchini is high in vitamin c, potassium, and antioxidants, while being surprisingly low in calories. Zucchini also is good for both your heart and immune system. Anyway, we find ourselves craving french fries just about every day in the summer, so here’s a nutritious, healthy alternative starring zucchini:
Zucchini French Fries Recipe (30-Second Video)
Olive oil Cooking Spray
1 tsp Italian Seasoning
1 tsp sea salt
2 medium zucchinis
2 Tbsp flour
3 egg whites
1 cup panko bread crumbs
Coat baking sheet with cooking spray
In small bowl, mix together flour, Italian seasoning, and salt
Cut each zucchini in half, then quarter each half into vertical strips
Coat each zucchini fry in flour, egg whites, and bread crumbs
Arrange on baking sheet
Roast at 425 for 12 minutes, turning once
These are great with a honey dijon mayo dip!
Honey Dijon Mayo Dip Recipe:
1/2 Tbsp Dijon
1/2 Tbsp Honey
3 Tbsp reduced-fat mayo
Mix together and chill
Serving size: 8 fries = 3 SmartPoints
These zucchini fries are great on their own as a snack, or served with your favorite grilled entree.
Zucchini is seasonal, and best in the summer. If you have a garden, why not grow your own zucchini? I’m not that ambitious, but we have a farm stand down the road from us that sells home-grown zucchini, which tastes amazing!
Cauliflower mashed potatoes recipe from Oprah & Weight Watchers: Unlike the humble potato, cauliflower is packed with cancer-fighting vitamins and minerals, and consistently ranks as one the healthiest vegtables. For this reason, cauliflower can make a smart substitution or compliment to the potato in popular dishes like mashed potatoes.
Speaking of cauliflower mashed potatoes, here’s a simple delicious recipe for them from Weight Watchers out of Oprah’s cookbook:
Joila! It’s such an easy recipe, and so much healthier than your traditional mashed potatoes. Cauliflower is high in Vitamin C, folate, (which is essentil for pregnant women!) vitamin K, and protein, and a number of other vitamins.
Caulflower mashed potatoes make a great, healthy, and versatile side dish any time of year, including Thanksgiving dinner.
Personally, like this potato / cauliflower hybrid recipe, as you stay closer to the taste of real mashed potatoes. Mashed cauliflower alond is still good, but your kids might not eat it, and you don’t get as good of a consistency!
Cauliflower mashed potatoes are great served with balsamic roasted vegetables, or try them with grilled balsamic mustard glazed steak or shrimp with spicy tomato sauce.
Plus, Oprah recommends them, so you can’t get a better endorsement!
Oprah’s (Weight Watchers) Avocado toast recipe: Avocado toast is my new obsession. We first had it a year ago at a neat little bistro in downtown Manhattan, and since then it’s been popping up on menus everywhere.
So, if you’re going to make avocado toast, why not go with Oprah‘s favorite recipe from her new cookbook? She puts a couple of slices of turkey on her avocado toast, but it’s optional. Here’s a video demonstration, as well as the recipe:
Avocado Toast recipe (30-second video)
1/4 ripe avocado
2 slices tomato
2 slices smoked turkey
1 egg (to fry)
1 slice whole grain bread
1 tsp fresh lemon juice
salt and pepper
2 fresh basil leaves
Scoop out avocado into a bowl
Add fresh lemon juice and mash with a fork
Add salt and pepper (to taste)
Spread on toasted (or grilled) bread
Add tomato slices
Add turkey slices (optional)
Add fried egg on top (a tiny bit runny?)
Garnish with fresh basil
Joila! Tasty avocado toast, good enough for Oprah. You can also add a slice of bacon to make it extra tasty, but it will also add some calories!
Recipe for Weight Watchers unfried chicken: When it comes to diets, fried chicken is not the first dish that comes to mind. Unless, of course, you are on a diet, then comfort food like fried chicken might haunts your dreams every night!
The good news is that Weight Watchers Online(coupon to join) has a tasty recipe for baked, “un-fried” chicken from Oprah‘s Food Health & Happiness cookbook. It’s tasty, and you’ll be able to live with the points!
Weight Watchers Un-Fried Chicken Recipe:
You can watch this quick, 30-second video to see how easy it is to make (baked) unfried chicken:
1 cup buttermilk
1 tablespoon hot sauce
2 boneless chicken breasts (cut in half)
2 chicken thighs
2 chicken legs
1 1/2 cups multigrain or whole wheat panko breadcrumbs
3 tablespoons grated Parmesan cheese
2 teaspoons fresh ground pepper
1 teaspoon ground cayenne
1 1/2 teaspoons onion powder
1 1/2 teaspoons garlic powder
1 teaspoon smoked paprika
1 teaspoon salt
Mix buttermilk & hot sauce in a large mixing bowl
Coat chicken w/ mixture and refrigerate for 3-24 hours
Mix panko breadcrumbs, parmesan cheese, and spices in a (gallon-size) freezer bag
Add chicken to freezer bag & shake to coat all pieces
Bake at 400° F for 20 minutes
Voila, un-fried chicken!
You can also add a drizzle of honey, if you’d like!
*How many Weight Watchers points?
Weight Watchers Points: 6
Points Plus: 6
Smart Points Value: 11
*The chicken-shaking process is a great time to sing your favorite Taylor Swift or Katy Perry song. In keeping with the “Southern” theme, you may also choose to sing “Sweet Home Alabama.”
Protein Powder Recipes: If you drink protein shakes, you might be getting bored with your options. (Hmmm… Vanilla or chocolate?) However, you don’t have to be, and that protein powder (with upwards of 30 grams of protein per scoop!) can be an ingredient in an exciting and tasty recipe for breakfast, or after a good workout.
There are dozens of great recipes out there that feature whey protein powder, and here are a few of my favorites:
Chocolate Chip Protein Powder Pancakes
2 scoops vanilla protein powder
2 scoops almond meal
4 egg whites or 1/2 cup of egg substitute
1/2 cup of water
3 tsp Stevia (sugar substitute)
1/4 cup of dark chocolate or cacao chips
Instructions: Mix ingredients together until you have a thick, smooth batter. Pour batter onto hot non-stick griddle making 3-4 pancakes at a time. Flip pancakes after they start bubbling, and remove from pan when each side is cooked to a light brown. Makes 6-8 pancakes
Chocolate-Coconut Protein Popsicles
2 scoops of chocolate or fudge protein powder 1 can (full-fat) coconut milk (5.5 oz.)
Instructions: Blend ingredients and pour into popsicle molds; insert popsicle sticks, and freeze for at least a few hours.
Pumpkin Chocolate Chip Protein Muffins
1/2 cups of old-fashioned oats
2 cups canned pureed pumpkin or fresh pumpkin puree
1 cup applesauce
1 cup fat-free vanilla Greek yogurt
1/2 cup vanilla protein powder
1 cup baking Stevia (sugar substitute)
3 tsp cinnamon
1/2 tsp salt
4 tsp baking powder
1 tsp baking soda
1/4 cup of dark chocolate or cacao chips
1 tsp pumpkin pie spice
Instructions: Preheat oven to 350 degrees. Puree the oats in a food processor, then mix oats with all of the other ingredients. Scoop batter into prepared muffin tins and bake for 18 to 20 minutes.
Protein Powder Pudding
1 scoop chocolate or vanilla (whey) protein powder
6 oz plain Greek yogurt
1-2 tsp water
Recipe instructions: Mix protein powder and Greek yogurt. Add water cafrefully as needed to thin out the mixture. Refrigerate pudding for at least 2 hours.
Protein Powder Fruit Smoothie
3/4 scoop protein powder
1 cup blueberries (or a mixture of other fruit such as blackberries and cherries)
1 cup frozen strawberries
1 tbsp honey
1 cup almond milk
Recipe instructions: Blend all ingredients in a good blender, such as a Vitamix, until smooth.
*You’ll need at least one of the fruits to be frozen for a good consistency. If all you have are fresh fruits, consider throwing in a couple of ice cubes.
Protein Powder Recipes: Pancakes, Smoothies, and Muffins: Oh, My!
Why make drinking a protein shake a chore? I hope you try out at least one of these recipes that feature protein powder and make your boring protein powder interesting again!
I’ve heard a lot of people talking about the health benefits of chia seeds lately. In fact, a few of the ladies in my spin class were talking about them and mentioned the term superfood, so you know they’ve gotten trendy. (Almost as trendy as the original chia pet!)
Chia: Super food, or just super trendy?
So, are chia seeds just a fad, or truly a “super” seed that should be in your diet? Here are answers to popular questions about chia seeds, starting with the (potentially) bad.
Can Chia seeds be bad for your health?
One of the unique properties of chia seeds is that they are like crazy little super-sponges that can absorb over 20x their weight in water.They start out looking like poppy seeds, and end up expanding into a slimy goo when you add water.
Always soak chia seeds for at least 10 minutes in water before ingesting them or adding them to a smoothie, or all that expanding can happen in your body. (Yikes!)
Do chia seeds curb your appetite?
Chia seeds are very high in soluble fiber(11 grams per ounce!) which helps to make you feel full. (among other health benefits) That’s more fiber than in 3 cups of broccoli!
Do chia seeds lower cholesterol
This same fiber that helps surpress your appetite also helps lower cholesterol, and prevents the absorption of fat.
Do chia seeds help you sleep?
chia seed pudding
Yes, they can. Chia seeds contain the amino acid tryptophan; that’s the same thing that’s in turkey that makes you feel relaxed or sleepy. Tryptophan raises your melatonin and seratonin levels, making you relaxed and promoting sleep.
But, unlike Thanksgiving dinner, you won’t have to binge on chia seeds to benefit from the effects, as chia seeds have twice the tryptophan as turkey. (And hold the gravy!)
Will Chia Seeds Make My Beard Shiny and lustrous?
What an odd question! The crazy thing is that, yes, chia seeds do have benefits for your hair. Being rich in antioxidants and omega-3 oil, chia seeds help make your hair (or beard, mustache, etc.) shiny and strong.
Are Chia Seeds Paleo? (Paleo Diet)
Chia: What would cavemen do? Apparently the web is split on the answer to this. Chia seeds have extensive health benefits, but the Paleo diet excludes foods like grains, corn, breads, etc, so it would logically not be included in the paleo diet.
However, I think it would be a healthy addition to your diet, including paleo, which can exclude some beneficial foods just because cavemen didn’t eat them) You can also find paleo chia recipes online from various audacious homo-sapiens.
Do Chia Seeds Benefit Your Skin?
chia seeds healthy skin
Yet another benefit of chia seeds is for your skin. You can actually use a few household ingredients to make your own exfoliating chia scrub yourself. Why, in fact, here’s an easy recipe for the scrub:
2 tablespoons chia seeds
1/2 cup coconut oil
1 tablespoon lemon juice
Mix the ingredients and apply to your (damp) face. Let the “mask” set for 2-3 minutes, and then use a washcloth to remove. Wash your face with cold water, and you’re done!
Easy hummus recipes that are Weight Watchers Friendly – In the movie Forest Gump, Bubba famously said that “shrimp are the fruit of the sea” before rattling off dozens of possible recipes. Well, there are no less options for chickpeas, aka “garbanzo beans” (Maybe they changed their name at Ellis Island to sound less ethnic?) which of course, are crushed to make hummus.
If you are losing weight with Weight Watchers, then the points value will be important to consider, and serving of hummus has a SmartPoints value of 2 unless noted.
Also, consider the PointsPlus value of the pita or pita chips that you are dipping. For example, one small pita bread has a PointsPlus value of 2, while a serving of Stacy’s Pita Chips has a SmartPoints (and PointsPlus) value of 4. Fresh vegetables, like carrots, are a great alternative to pita. If you are trying to cut back on sodium, take note of levels in ingredients like the seasoning packets and soy sauce.
Here are a few of my favorite easy hummus recipes that I’d recommend to anyone using Weight Watchers:
7 oz. roasted red peppers, (jar, packed in water) drained
3 cloves of fresh garlic (medium size)
1 Tbsp olive oil
6 Tbsp fresh lemon juice
1 tsp curry powder
1/2 tsp cumin (or less. a little goes a long way!)
1/2 tsp ground coriander
1 tsp salt
1/2 tsp freshly ground black pepper
Drain the chickpeas, but reserve 1/4 cup of the liquid from the can.
Put all of the ingredients, including the reserved liquid, into a food processor, and process until it’s smooth. Personally, I like a little texture, so I do less than the two minutes recommended by Weight Watchers.
Cover and chill for at least three hours. (you can chill overnight for more even flavor) Serve with pita chips or fresh pita wedges.
2 cans (16 oz. each) chick peas, drained and rinsed
2 Tbsp. lime juice (fresh is preferred)
1/2 tsp. ground chipotle chile pepper
2 Tbsp chopped fresh cilantro
Mix Vegetable recipe packet, chick peas, lime juice, and chipotle pepper in blender or food processor until almost smooth. Add chopped cilantro, and pulse once or twice to combine. Chill for 2 hours or more, and serve with your favorite pita or vegetables.
This hummus recipe has more ingredients than the others, so I might not recommend it if you’re trying to throw something together quickly for a snack. Also, a little mirin, wasabi powder, and soy sauce goes a long way, so try starting with less than the recommended amount and taste it before adding more.
4 medium raw scallions, sliced thin
1 medium clove fresh garlic, quartered
3 cups edamame, shelled & cooked
1/4 cup low sodium soy sauce
1/4 rice vinegar
1 oz. mirin or Japanese cooking wine (1-2 Tbsp)
1 Tbsp canned tahini
1 tsp wasabi powder
1 Tbsp toasted sesame oil
1/2 tsp sea salt
Put all ingredients into a food processor and pulse a few times. Scrape the sides of the bowl, and mix until almost smooth.
Scrape mixture into a bowl, cover, and refrigerate 3 hours or more. Each serving is about 1/4 cup, and the Hummus should be served close to room temperature for the best taste. If making this hummus for 4 people or less, you can cut the recipe in half.
These are just a few of the most popular and easy hummus recipes that I’ve found online. Most of them utilize a small number of simple ingredients, or start with a packet of seasoning, making them a great quick option to make for a party. In most cases the number of Weight Watchers points is low, but remember that fresh veggies are a great alternative to pita chips.
If you’re concerned about sodium, note that the packets of seasoning can be high in it. For example, the Knorr Vegetable Recipe Mix is high in sodium, with 650mg per serving!
Weight Watchers Online has thousands of searchable recipes like these, which can make losing weight exciting. If you are thinking of joining, we have new coupons for up to 30% off here.
Kosher Weight Watchers Recipes – One of the most difficult times for anyone on a diet is the holiday season. If you are Jewish, and trying to stay Kosher, it adds another layer to your dilemma.
Well, a generation ago you would have been limited to hand-picking dishes from obscure Jewish cook books, and would have had to employ a nutritionist to guess the number of calories and Weight Watchers points. Fear not, as there are some great recipes online for traditional diet-friendly kosher dishes like latkes, brisket, and stuffed cabbage, as well as different and exciting ones.
If you are a member of Weight Watchers Online, there are a couple of lively groups in their online community with ongoing discussions on the topic as well. Thinking of signing up? Check out their latest coupons here.
Here are our some of our favorite Kosher recipes created with Weight Watchers in mind:
More Jewish / Kosher recipes for Weight Watchers are available here and over here as well! If you are hardcore about PointsPlus, there are online resources, and mobile phone apps available for accurate point calculating.
Referred to by some as a, “miracle grain,”quinoa was recently listed by Weight Watchers as one of their, “most valuable ingredients.” It’s also one of the most popular and trendy food ingredients hitting your local supermarkets; but this ancient grain should not be overlooked as just another fad.
Having originated as a super-food for the Incas, it was almost lost entirely during the Spanish conquest of South America. Its resurgence has recently grabbed the spotlight in gluten-free diets, and because of its high protein and low-fat properties, it also leads the list of great food choices for anyone wanting to shed a few pounds of unwanted weight.
Looking for Quinoa Recipes for Weight Watchers? Try these: (One cup of cooked quinoa has a PointsPlus value of 4)
So, whether or not you follow Weight Watchers PointsPlus(or any other weight loss or healthy diet program) you might want to add quinoa to your diet, especially as an easy substitute for rice or pasta as a side dish.
Still not sold, let’s compare it to some other grains to get a full understanding its weight loss benefits and how you can substitute your pantry standards for it. Let’s also throw in some boxing jargon, as you should think of this grain as the pound-for-pound world champion!
White Rice vs. Quinoa: First in the ring is white rice. Cup for cup, calories are pretty equal, but after lone that similarity, Quinoa starts to look like Mike Tyson, and white rice is Marvis Frazier. (That fight didn’t end well for Marvis) One obvious difference lies in the amount of protein per serving. Quinoa has twice as much per recommended serving as white rice, thereby making you feel fuller longer, (see the glycemic index) which will enable to you eat less. For a detailed scientific explanation on how protein helps you feel full, click here.
Quinoa also touts 5 grams of fiber per serving compared with equal amounts of white rice which has a measly 0.6 grams per serving. Fiber is another nutrient that aids in digestion and helps with the fullness feeling. A great recipe found on the weight watchers website that substitutes white rice for quinoa is stuffed peppers. It’s also great as a side dish instead of white rice, as in Quinoa and Spinach, also from weightwatchers.com.
Couscous vs. Quinoa: Round two will feature couscous in one corner and quinoa in the opposing corner. Couscous is derived from wheat and wheat flours, making it not appropriate for people with celiac disease or those choosing a gluten-free diet. Quinoa is the seed of a vegetable in the goosefoot family, which also includes spinach and swiss chard. Quinoa can be used as a direct replacement for couscous in any recipe. Quinoa and Tomato Salad from Weight Watchers Online is a great tasting example. And as an added bonus, cooked quinoa resembles couscous.
Pasta vs. Quinoa: Pasta is pulled in the match for the final round. Cooked pasta lags cooked quinoa on the vitamin and mineral side. When dieting, it’s important to get the most “bang for your buck” out of your food choices. It’s easier to get more of your recommended daily value of vitamins and minerals by replacing quinoa or quinoa pasta for your traditional Italian pasta. Quinoa is an excellent source of phosphorus, a nutrient that is non-existent in regular pasta. (Also, Weight Watchers coupons are a great source extra cash!)
It also has twice as much iron per recommended serving than pasta. Iron is a well-known mineral that is directly associated with aiding in energy levels. Try replacing your Italian favorite for a quinoa variety in any recipe, like weight watchers did in their Quinoa Pasta Salad recipe.
And the winner is: Quinoa! Ounce per ounce quinoa really packs a punch. It has more essential vitamins and minerals that aid in weight-loss and stomps out the competition. The best news is this super-food is easy to make, versatile and it’s great in flavor too. It can be used to replace any starch at any mealtime. The growth of its popularity means that it is readily available at most grocery stores, either pre-washed, or unwashed. (then you wash it yourself before cooking) When being health conscience it pays to be choosy about your food. Quinoa should be on your plate!
If you want Weight Watchers Quinoa recipes, click here. If you want coupons for Weight Watchers, click here!