Weight Watchers eTools article of the week: Stay-Cool Cooking Tips

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Weight Watchers eTools article of the week: Stay-Cool Cooking Tips

~~~ Turn Off The Oven!

In these dog days of summer, it's especially crucial to plan ahead for

easy-to-make, satisfying meals. After all, when you get home from work in the

sweltering heat, the last thing you want to do is crank up the stove and start

dinner from scratch. And it can be all too easy to fall into the fast food trap.

So start thinking about it now: What main dishes, snacks and desserts can you

make without cooking and without going over your POINTS® Target? Use these

guidelines to come up with a list:

~ Stock up the kitchen. You've probably heard your Leader or other Meetings

Members talking about all the great, fresh fruits and vegetables that are

available in the warmer months - cook them up, or effortlessly enjoy them raw.

~ To make it even easier on yourself, always keep canned and frozen veggies on

hand - there's no chopping required! And think about what else you could keep

around to reduce time spent at the stove.

~ Assemble, rather than cook. Create some heatless or low-heat meals. Click

" Next " at the end of this article for ideas.

~ Cook once, eat several times later. Take advantage of cooler days by making

extras and storing them away for when the sun is less forgiving. There's a

week's worth of recipes in " Cook Once, Eat All Week " - click " Next " to check it

out.

~ Explore. Always be on the lookout for easy new ideas. Find inspiration at your

supermarket (what's fresh in the fish case?), at the farmer's market (what's in

season?), in cookbooks, right here using our Recipe Search (community recipe

search on weightwatchers.com is available to everyone), and beyond.

~ Find alternatives with lower POINTS values. Have hot-weather favorites

already, but think they're off limits because of their high POINTS values? Use

Recipe Search to find a healthier version, or plug the ingredients into the

Recipe Builder (must be weightwatchers eTools or Online member to access) to see

where you might be able to cut fat and calories.

At your next Meeting, ask the friends around you what they do to cut down on

cooking time during the summer.

~~~ 10 Terrific Main-Course Salads

Sometimes all you crave is a fresh salad for dinner - minimal effort, great

crunch and a great way to stay on track, diet-wise. But sometimes salads need a

little " oomph. " Lettuce and veggies are all well and good, but add a bit of

protein and then you've got dinner. Need some ideas? Check out the meals below -

each recipe is enough for two, but you can double or even triple anything

easily.

~ Asian Chicken and Vegetables Salad (POINTS® value = 7):

Rinse 10 ounces frozen Asian vegetable mix under cold water until defrosted;

drain and blot dry. Toss in a bowl with 8 ounces cooked cubed boneless skinless

chicken breast. In another bowl, mix 1 tablespoon seasoned rice vinegar, 1

tablespoon reduced-sodium soy sauce, 2 teaspoons sesame oil and red chili sauce

to taste; pour over the salad and toss to combine.

~ Tabbouleh Salad with Salmon (POINTS value = 5):

Mix 1/2 cup dry tabbouleh with 1 cup boiling water in a large bowl; set aside 30

minutes or until the water is absorbed. Fluff with a fork and toss with 6 ounces

drained, canned salmon; 2 celery stalks, chopped; 1/4 cup chopped red onion; 2

tablespoons chopped parsley; 2 tablespoons chopped mint and salt and pepper to

taste.

~ White Bean Salad with Shrimp (POINTS value = 8):

Drain and rinse a 15-ounce can white beans. Toss with 6 ounces cooked chopped

shrimp, 1 minced shallot, 1 tablespoon white wine vinegar, 2 teaspoons olive

oil, 1/2 teaspoon rubbed sage and 1/2 teaspoon dried thyme, as well as salt,

pepper and red chili sauce to taste.

~ Easy Salad Niçoise (POINTS value = 4):

Rinse 1 cup frozen string beans in a colander under cold water until thawed;

drain and blot well. Toss with 4 cups mixed greens; 8 cherry tomatoes, halved; 1

cup canned new potatoes, drained; 6 ounces canned solid white tuna packed in

water, drained; and 1/4 cup fat-free vinaigrette.

~ Chicken Taco Salad (POINTS value = 5):

Place 12 low-fat tortilla chips on each of 2 plates. Mix together 1 cup shredded

lettuce, 1 chopped tomato, 4 ounces chopped cooked smoked chicken breast, 1

ounce shredded fat-free cheddar, 1/4 cup jarred salsa and 1 tablespoon fat-free

sour cream. Top each of the chips with an equal portion of the lettuce mixture.

~ Crab Salad (POINTS value = 4):

Rinse 1 cup frozen corn kernels in a colander under cold water until defrosted.

Toss in a bowl with 1 seeded and chopped red bell pepper; 2 thinly sliced

scallions; 6 ounces cooked crab meat picked over for shell and cartilage; 1 cup

canned black beans, drained and rinsed; 1/4 cup chopped cilantro; 2 tablespoons

lime juice; 1/2 teaspoon ground cumin and salt and pepper to taste.

~ Spinach Caesar Salad (POINTS value = 3):

Toss 4 cups baby spinach; 1 red apple, cored and chopped; 5 canned drained

anchovies; 1 cup canned kidney beans, drained and rinsed and 1/4 cup fat-free

Caesar dressing in a large bowl.

~ Greek Salad with Feta (POINTS value = 5):

Toss 4 cups shredded Romaine lettuce; 1 cucumber, peeled and chopped; 1 green

bell pepper, seeded and chopped; 1 small red onion, cut into rings; 4 ounces

crumbled Feta cheese; 1 tablespoon chopped pitted olives; 1 teaspoon dried

oregano and 1/4 cup fat-free vinaigrette.

~ Smoked Salmon Frisee Salad (POINTS value = 3):

Toss 4 cups frisee lettuce, 2 minced shallots, 1 seeded and diced red bell

pepper, 4 ounces chopped smoked salmon and 1/4 cup low-fat creamy dill dressing.

~ Lobster Gazpacho Salad (POINTS value = 3):

Toss 2 Roma tomatoes, chopped; 1 cucumber, peeled and chopped; 1 green bell

pepper, seeded and chopped; 1 small red onion, chopped; 2 celery stalks,

chopped; 6 ounces chopped cooked lobster meat; 1 tablespoon lemon juice; 2

teaspoon Worcestershire and salt and pepper to taste. Drizzle the salad with 2

teaspoons extra virgin olive oil just before serving.

Bruce Weinstein and Mark Scarbrough are the authors of The Ultimate Potato Book

( Morrow, 2003).

~~~ Cook Once, Eat All Week: Mix and Match Summer Recipes

Summer's here and we all know what that means: Longer days to spend outside and

less of a desire to sweat it out each night in the kitchen. So we've created a

week's worth of recipes highlighting fresh, seasonal produce that you can cook

all at once and then mix and match however you want.

Pair our cold Tomato-Dill Soup with the Tuscan Tuna Wraps or the Santa Fe Salad,

use the Grilled Summer Vegetables in both the wrap and with the Cuban Chicken

Skewers, and top virtually anything with the Tropical Fruit Salsa. You get five

day's worth of meals without turning on an oven.

____

Cool and Creamy Tomato-Dill Soup (mix and match recipe)

POINTS® value | 1

Servings | 8

Preparation Time | 25 min

Cooking Time | 25 min

Level of Difficulty | Easy

soups | Naturally low-in-fat buttermilk gives this soup its creamy texture.

Serve it as a refreshing side to our Tuscan Tuna Wraps.

Ingredients

6 medium tomato(es), cut into chunks (about 8 cups)

4 cup fat-free chicken broth, reduced-sodium

3 large onion(s), cut into chunks (about 3 cups)

1/4 cup canned tomato paste

3 large garlic clove(s), peeled

1 1/2 tsp table salt

1/4 tsp black pepper

2 1/2 cup buttermilk

1/3 cup dill, fresh, leaves chopped (stems removed)

Instructions

In a large pot, bring tomatoes, broth, onions, tomato paste, garlic, salt and

pepper to a boil over medium-high heat. Cover, reduce heat to low and simmer for

15 to 20 minutes, until onions are tender. Remove from heat; cool slightly.

Using a slotted spoon, lift solids from pot and transfer to a food processor or

blender (you'll need to do this in a few batches). Puree until smooth.

Pour pureed ingredients into a large bowl along with any liquid left in pot.

Stir in buttermilk and dill. Refrigerate until chilled. Can be refrigerated for

up to 5 days. Yields about 1 1/2 cups per serving.

~~

Tuscan Tuna and Grilled Vegetable Wraps (mix and match recipe)

POINTS® value | 6

Servings | 4

Preparation Time | 40 min

Cooking Time | 0 min

Level of Difficulty | Easy

sandwiches | Make great use of leftovers by combining our Grilled Summer

Vegetables with tuna in this perfect picnic wrap.

Ingredients

4 small zucchini, halved lengthwise

2 medium sweet red pepper(s), quartered

2 medium yellow pepper(s), quartered

2 medium vidalia onion(s), cut into 1/2-inch-thick slices

2 serving olive oil cooking spray (5 one-second sprays per serving)

1/2 tsp table salt

1/2 tsp black pepper

3 Tbsp chives, fresh, snipped

1 cup canned cannellini beans, rinsed and drained

6 oz canned chunk white tuna in water, drained and flaked

1/4 cup parsley, fresh, chopped

8 items olive(s), black, preferably Calamata, pitted and sliced

2 tsp red wine vinegar

1/4 tsp table salt

1/4 tsp black pepper

4 large burrito-size wheat flour tortilla(s)

2 cup arugula, torn into bite-size pieces

Instructions

This recipe is intended to make use of leftovers from our Mix and Match Recipe

Week Series. If you do not have enough of the Grilled Summer Vegetables recipe

(you need about 2 cups chopped vegetables for the wraps), make it from scratch.

If you do have enough, omit the first 8 ingredients on this recipe list and skip

to step 2.

Once you have the grilled vegetables recipe made or the leftovers on hand,

combine 2 cups chopped vegetables with the beans, tuna, parsley, olives,

vinegar, salt and pepper in a medium bowl; mix well.

Lay tortillas on a flat surface and top with arugula. Place 1 cup of

vegetable-tuna mixture in a horizontal strip down the center of each tortilla.

Fold in bottom ends of tortillas, roll up sides and serve.

~~

Santa Fe Salad with Chili-Lime Dressing (mix and match recipe)

POINTS® value | 2

Servings | 8

Preparation Time | 25 min

Cooking Time | 0 min

Level of Difficulty | Easy

light meals | Team this tangy Southwest-inspired salad with a bowl of our

refreshing, creamy Tomato-Dill Soup.

Ingredients

6 Tbsp reduced-calorie mayonnaise

3 Tbsp cilantro, fresh, finely chopped

3 Tbsp water

1 medium scallion(s), minced

1 1/2 Tbsp fresh lime juice

2 tsp sugar

1/2 tsp chili powder

15 oz canned black beans, rinsed and drained

1 1/2 cup cooked corn kernels, fresh or frozen

2 cup grape tomatoes

1 medium sweet red pepper(s), cut into thin strips (about 1 1/2 cups)

8 cup romaine lettuce, cut into thick shreds (about 2 hearts)

Instructions

To make dressing, whisk mayonnaise, cilantro, water, scallion, lime juice, sugar

and chili powder together in a small bowl until smooth. Transfer to a jar or a

plastic container with a tight-fitting lid and refrigerate until ready to use.

In a large bowl or food storage container, layer remaining ingredients in order

listed. Cover and refrigerate. (Note: Storing this salad in layers instead of

tossing it immediately and keeping the dressing separate helps to keep the salad

fresh. It can be stored up to 4 days in the refrigerator.)

To serve, spoon salad ingredients into a bowl, shake dressing and then drizzle

over salad; toss. Yields about 2 cups of salad and 1 1/2 tablespoons of dressing

per serving.

~~

Grilled Summer Vegetables (mix and match recipe)

POINTS® value | 0

Servings | 8

Preparation Time | 20 min

Cooking Time | 12 min

Level of Difficulty | Easy

light meals | We give this classic summer dish an even fresher taste by adding

snipped chives. Enjoy the veggies with our Cuban Chicken Skewers or in our tasty

Tuscan Tuna Wraps.

Ingredients

4 small zucchini, halved lengthwise

2 medium yellow pepper(s), quartered

2 medium sweet red pepper(s), quartered

2 medium vidalia onion(s), cut into 1/2-inch-thick slices

2 serving olive oil cooking spray (5 one-second sprays per serving)

1/2 tsp table salt

1/2 tsp black pepper

3 Tbsp chives, fresh, snipped

Instructions

Preheat grill or grill pan. Place vegetables on a cutting board and coat with

cooking spray.

Grill vegetables, turning often, until lightly charred and tender, about 10 to

12 minutes. Remove to cutting board. Cut zucchini and bell peppers into

bite-size chunks. Separate onions into rings.

Place cooked vegetables in a large bowl and sprinkle with salt, pepper and

chives; toss lightly. Serve warm or cold. Store leftovers for up to 4 days in

the refrigerator. Yields about 1 cup per serving.

~~

Cuban Chicken Skewers (mix and match recipe)

POINTS® value | 3

Servings | 8

Preparation Time | 20 min

Cooking Time | 8 min

Level of Difficulty | Easy

main meals | Serve these Cuban-influenced skewers a dozen different ways. Try

them with our Grilled Summer Vegetables or top them with our Tropical Fruit

Salsa.

Ingredients

1/2 cup orange juice

3 Tbsp fresh lemon juice

1 tsp olive oil

2 large garlic clove(s), minced

1 tsp ground cumin

1/2 tsp paprika

1/2 tsp table salt

1/2 tsp dried oregano

2 pound uncooked boneless, skinless chicken breast(s), cut into 32 chunks

12 medium jalapeno pepper(s), halved lengthwise, seeded (do not touch seeds with

bare hands)

2 serving olive oil cooking spray (5 one-second sprays per serving)

Instructions

Combine orange and lemon juices, oil, garlic, cumin, paprika, salt and oregano

in a resealable plastic food storage bag. Add chicken and peppers. Seal bag and

turn to coat. Place bag on a plate on bottom shelf in refrigerator and marinate

for 2 to 8 hours.

Preheat grill or grill pan. Thread chicken and pepper halves onto 8 metal or

wooden skewers, using 4 pieces of chicken and 3 pieces of pepper per skewer.

Coat with cooking spray. (Note: If you're using wooden skewers, soak them in

water 30 minutes before use to prevent charring.)

Grill skewers, turning often, until chicken is no longer pink in the center,

about 6 to 8 minutes. Serve immediately. Leftovers can be refrigerated for up to

3 days. Yields 1 skewer per serving.

~~

Tropical Fruit Salsa (mix and match recipe)

POINTS® value | 1

Servings | 8

Preparation Time | 20 min

Cooking Time | 0 min

Level of Difficulty | Easy

sauces | This fruity salsa is great with chips or on fish. It's also a delicious

companion for our Cuban Chicken Skewers.

Ingredients

3 Tbsp red onion(s), minced

2 cup pineapple, diced

1 1/2 medium mango(es), or 1 large, diced (about 1 1/2 cups)

2 1/2 Tbsp fresh lime juice

1 1/2 medium jalapeno pepper(s), or 1 large, seeded and minced

1/4 tsp table salt

3 Tbsp cilantro, or parsley, fresh, chopped

Instructions

In a small bowl, soak onion in ice water for 15 minutes; drain. (Note: Soaking

the onion in ice water removes its " bite " and helps to tone down the raw onion

flavor in the salsa.)

In a medium bowl, combine onion with all remaining ingredients, except cilantro;

cover and refrigerate until ready to serve. Stir in cilantro or parsley just

before serving. Can be refrigerated for up to 4 days. Yields about 1/2 cup per

serving.

~~~ Stay Cool in the Kitchen

Summertime, and the livin' is easy. And cooking should be, too. Pack away the

pots and pans and give yourself a cook-free vacation. Follow these tips and

you'll be making nourishing, " no-cook " entrées in minutes.

~ Use produce at its peak of ripeness.

No cooking technique will compensate for a flavorless tomato. Fruits should have

a delicate, perfumed scent. Vegetables should be firm and brightly colored, with

no yellowing or bruising.

~ Vary textures.

Go for the crunch. For example, mix tender fruit with firm vegetables in a

salad, or stir diced vegetables such as peppers or cauliflower into a puréed

soup. If using a food processor, stop the machine before ingredients turn into

pulp. A crisp surprise makes foods more appealing.

~ Go wild with herbs.

Unlike dried herbs, fresh herbs don't require heat to release their flavor.

Replace fat and salt with the flavor of basil, chives, cilantro or parsley.

Why not use the techniques you've learned to try a few of our favorite easy

hot-weather recipes:

~ Cabbage, Mango and Chicken Salad

Mango adds so much flavor and moisture to this delicious salad, you can

eliminate dressing (and fat!). Mix at the last minute to prevent the red cabbage

from bleeding into the other ingredients.

POINTS® value | 3

Servings | 4

Preparation Time | min 20

Cooking Time | min 0

Level of Difficulty | EASY

Ingredients

1 1/2 medium mango(es), or 1 large, diced

1 medium sweet red pepper(s), diced

2 cup red cabbage, chopped

2 medium scallion(s), green parts only, chopped

1 1/2 medium cooked, skinless chicken breast(s), or 2 small, diced

6 Tbsp mango nectar, or unsweetened pineapple juice

2 Tbsp white wine vinegar

1 1/2 tsp sugar

1/2 tsp table salt

1/4 tsp black pepper

Instructions

In a serving bowl, combine mango, pepper, cabbage, scallions and chicken.

In a cup, stir together nectar, vinegar, sugar, salt and pepper. Pour over salad

and toss well. Yields 1 3/4 cups per serving.

~~

~ Provençal Tuna Sandwiches

Fuel up for a day of fun in the sun with this nutritional powerhouse, inspired

by the sandwiches that vendors sell on the French Riviera. For a picnic, pack

the filling separately and store it in a cooler.

POINTS® value | 3

Servings | 4

Preparation Time | min 15

Cooking Time | min 0

Level of Difficulty | EASY

Ingredients

6 1/2 oz water-packed tuna fish, drained

1 medium shallot(s), minced

3/4 cup canned cannellini beans, or navy beans, rinsed and drained

1 medium tomato(es), diced

1 medium celery, stalk, diced

2 Tbsp basil, fresh, chopped

1 tsp olive oil

1 Tbsp white wine vinegar

1/4 tsp table salt

1/4 tsp black pepper

2 large wheat pita(s)

Instructions

In a bowl, combine tuna, shallot, beans, tomato, celery and basil.

In a cup, stir together oil, vinegar, salt and pepper. Pour over tuna mixture

and toss gently.

Cut pitas in half; fill each half with about 3/4 cup of tuna mixture. Yields 1

half per serving.

~~

~ Gazpacho with Shrimp

To make this classic Spanish soup even easier, use a food processor to mince

ingredients. Then chill it or serve immediately.

POINTS® value | 3

Servings | 4

Preparation Time | min 15

Cooking Time | min 0

Level of Difficulty | EASY

Ingredients

2 medium tomato(es), quartered

1 medium cucumber(s), peeled and quartered

1 medium sweet red pepper(s), quartered

1 medium garlic clove(s), peeled

2 Tbsp chives, fresh, coarsely chopped

2 cup canned tomato juice, or vegetable juice, chilled

2 Tbsp balsamic vinegar

1 tsp olive oil

1/2 tsp table salt

1/4 tsp black pepper

12 oz cooked shrimp, diced

Instructions

In food processor or blender, combine tomatoes, cucumber, pepper, garlic and

chives. Pulse blade to mince vegetables, about 30 seconds.

Remove to bowl or pitcher. Stir in tomato juice, vinegar, oil, salt and pepper.

Pour soup into 4 bowls. Top each with about 3 ounces of shrimp. Yields about 1

1/2 cups per serving.

~~~ No-cook Dinners

Sure there's glory in a home-cooked roast chicken dinner, but there's just as

much taste in the one you buy at the grocery store, and now you have your whole

evening back!

When you're not actually cooking dinner, you cut preparation time dramatically

by relying on store-bought convenience foods and super-quick heating methods.

Use those in conjunction with a healthy supply of pantry staples and you've got

a great dinner.

~ The Ingredients

Pre-cut vegetables and fruit:

Most supermarkets have salad bars that feature cut-up veggies and

fruit. You'll pay more for convenience, though, so if you're not

opposed to slicing and dicing, you can save money by doing some of

the prep work yourself.

Packaged salad mixes:

We're not just talking about pre-washed iceberg lettuce. Try a

coleslaw mix for a hot, open-faced Reuben or romaine for a Chicken

Caesar Salad.

Canned goods:

They're particularly great for burrito, quesadilla and taco

fillings, as well as nacho toppings. Go for black and kidney beans,

fat-free refried beans, corn and chopped chilies. Water-packed tuna

and mandarin oranges will come in handy, too.

Prepared foods:

You can use a roasted chicken in a surprising number of ways. The

same goes for baked fish, already cleaned and cooked shrimp, low-

fat tuna salad and other deli-counter items.

Shelf-stable items:

Pre-made sauces are a great help for adding flavor without effort

or calories. Stock up on a variety of salsas, barbecue sauce, Asian

sauce (like hoisin), tomato sauce, mustard, oil and vinegar. Other

staple ingredients include baking potatoes, instant rice, baked

chips, nuts, dried and canned fruit, light bread, pita bread and

large wheat tortillas.

Refrigerated/Frozen foods:

Reduced-fat and fat-free cheese, light sour cream, and lean deli

meats and sausages, can be used in many different meals. So can

liquid egg substitute and frozen vegetables. Take stock of what you

have and build meals around them.

~ The Ideas

Note: Use low-fat and nonfat versions when possible.

Reuben

- Spread wheat bread with Russian dressing. Layer with turkey

pastrami, Swiss cheese and broccoli slaw mix that has been mixed

with mayonnaise.

Tuna Melt

- Make or buy low-fat tuna salad. Spread onto bread and top with

cheese. Broil in toaster oven until cheese is bubbly.

Sausage Pita Pizza

- Spread an open-faced pita with tomato sauce. Top with part-skim

mozzarella cheese and sliced, precooked sausage. Broil in toaster

oven until cheese bubbles and sausage warms through.

Cheddar-Broccoli Potato

- Poke holes in a scrubbed potato with a fork. Microwave until

cooked through; set aside and keep warm. Microwave frozen chopped

broccoli florets according to package directions. Cut a deep slit

in potato and top with broccoli and shredded cheddar cheese.

Microwave until cheese melts.

Chicken, Black Bean and Corn Quesadilla

- Shred a precooked chicken breast. Place chicken in a bowl and mix

with drained and rinsed canned black beans, drained canned corn,

shredded cheddar cheese and salsa. Spread mixture on half a large

tortilla. Fold tortilla to cover filling ingredients and microwave

until heated through. Top with salsa and sour cream if desired.

Spicy Bean Nachos

- Spread baked tortilla chips on a toaster oven-sized baking tray or

aluminum foil. Top with canned refried beans, shredded Monterey

Jack cheese and hot salsa. Bake in toaster oven until heated

through and cheese is melted.

Asian Shrimp Salad

- Combine a ready-to-use lettuce mix with packaged broccoli slaw.

Add cooked shrimp, mandarin oranges and slivered almonds. Toss

with a sesame-ginger dressing.

Chinese Chicken over Rice

- Prepare instant rice according to microwave directions. Cube a

precooked chicken breast; mix chicken with hoisin sauce, chopped

canned water chestnuts and diced scallions. Warm chicken mixture

in microwave and serve over rice.