hEalthy cookiNg basics - Weight Watchers

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contents. hEalthy cookiNg basics ch. 1 Stocks, Dressings & Sauces ch. 2 Nibbles & Noshes ch. 3 Breakfast & Brunch ch. 4 20-Minute Main Dishes ch. 5 Beef ...
healthy cooking basics NEW! PointsPlus™ Values

healthy cooking basics Contents

Ch. 1 Stocks, Dressings & Sauces Ch. 2 Nibbles & Noshes Ch. 3 Breakfast & Brunch Ch. 4 20-Minute Main Dishes Ch. 5 Beef, Pork & Lamb Ch. 6 Poultry Ch. 7 Seafood Ch. 8 Beans & Grains Ch. 9 Side Dishes Ch. 10 Sweets & Treats

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Ch. 1 Stock, Dressings & Sauces Vegetable Stock, page 30 PointsPlus value: 0 Beef Stock, page 31 PointsPlus value: 1 Chicken Stock, page 32 PointsPlus value: 1 Homemade Marinara Sauce, page 34 PointsPlus value: 1 Asian Lime Vinaigrette, page 35 PointsPlus value: 1 Red Wine–Shallot Vinaigrette, page 37 PointsPlus value: 1. Buttermilk-Herb Dressing, page 38 PointsPlus value: 1. Creamy Balsamic Dressing, page 39 PointsPlus value: 1 Go-with-Everything Pico de Gallo, page 40 PointsPlus value: 1 Spinach-Basil Pesto Sauce, page 42 PointsPlus value: 2 No-Cook Raspberry Sauce, page 43 PointsPlus value: 1 Rich Chocolate Sauce, page 44 PointsPlus value: 2 Creamy Custard Sauce, page 45 PointsPlus value: 1

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Ch. 2 Nibbles & Noshes Grilled Beef, Spinach, and Feta Bruschetta, page 48 PointsPlus value: 3 Ginger-Soy Glazed Chicken Skewers, page 50 PointsPlus value: 3 Chicken and Goat Cheese Quesadillas, page 51 PointsPlus value: 4 Tuna and White Bean Crostini, page 52 PointsPlus value: 5 Shrimp Cocktail with Smoky Tomato Salsa, page 53 PointsPlus value: 3 Moroccan Carrot Dip with Toasted Pita Triangles, page 54 PointsPlus value: 4 Pineapple-Poblano Salsa, page 55 PointsPlus value: 1 Mixed Green Salad with Avocado and Roasted Corn, page 57 PointsPlus value: 3 Broccoli and Red Apple Salad, page 58 PointsPlus value: 3 Creamy Broccoli-Lemon Soup, page 59 PointsPlus value: 3 Butternut Squash Soup with Pear and Cheese Toasts, page 61 PointsPlus value: 4

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Ch. 3 Breakfast & Brunch Spinach and Mushroom Frittata with Goat Cheese, page 64 PointsPlus value: 5 Wrap-and-Go Sausage and Pepper Omelette, page 65 PointsPlus value: 10 Eggs Poached in Spicy Tomato-Cilantro Sauce, page 66 PointsPlus value: 6 Sweet Potato and Ham Hash, page 67 PointsPlus value: 4 Baked Egg Cups with Roasted Vegetables, page 68 PointsPlus value: 4 Popover Pancake with Warm Berry Compote, page 70 PointsPlus value: 6 Cranberry-Almond Granola, page 71 PointsPlus value: 7 Coconut French Toast with Tropical Fruit, page 73 PointsPlus value: 6 Spiced Fruit Compote, page 74 PointsPlus value: 4 Fresh Apple Coffeecake with Pecan Streusel, page 75 PointsPlus value: 6 Buttermilk-Maple Bran Muffins, page 76 PointsPlus value: 5 Lemon Corn Muffins with Raspberries, page 78 PointsPlus value: 4 Orange-Glazed Cranberry Scones, page 79 PointsPlus value: 3

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Ch. 4 20-Minute Main Dishes Beef Tenderloin and Arugula with Balsamic Sauce, page 82 PointsPlus value: 6

Gnocchi with Swiss Chard and Red Pepper Sauce, page 101 PointsPlus value: 8

Broiled Flank Steak with Fennel-Coriander Rub, page 84 PointsPlus value: 4

Spinach, Artichoke, and Olive Pizza, page 103 PointsPlus value: 5

Lemongrass Burgers, page 85 PointsPlus value: 7 Easy Moo Shu Pork, page 87 PointsPlus value: 6 Green Peppercorn Pork Chops, page 88 PointsPlus value: 6 Creamy Chicken Paprikash, page 89 PointsPlus value: 10 Indian-Spiced Chicken with Mango Raita, page 90 PointsPlus value: 6 Mahogany Chicken Thighs, page 92 PointsPlus value: 8 Chicken with Moroccan Spices, page 93 PointsPlus value: 5 Thai Chicken Fried Rice with Scallions and Mint, page 94 PointsPlus value: 7 Turkey Soup with Sweet Potato and Dill, page 95 PointsPlus value: 6 Tuna with Cilantro-Ginger Sauce, page 96 PointsPlus value: 5 Shrimp Fra Diavolo, page 97 PointsPlus value: 7 Miso-Crusted Cod, page 99 PointsPlus value: 4 Lentils and Rice with Caramelized Onions, page 100 PointsPlus value: 7

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Ch. 5 Beef, Pork & Lamb Cider-Braised Beef with Root Vegetables, page 106 PointsPlus value: 9

Apricot-Thyme Pork Loin with Port Wine Sauce, page 126 PointsPlus value: 9

Rosemary Roast Beef Tenderloin and Vegetables, page 108 PointsPlus value: 8

Pizza with Peppers and Prosciutto, page 128 PointsPlus value: 9

Grilled Flank Steak with Feta-Herb Sauce, page 109 PointsPlus value: 5 Asian Beef and Bok Choy Salad, page 111 PointsPlus value: 5 Ginger Hoisin Burgers with Asian Slaw, page 113 PointsPlus value: 6 Italian Beef and Pasta Bake, page 114 PointsPlus value: 8 Big Red Beef Stew, page 117 PointsPlus value: 10 Roasted Pork Tenderloin with Apple-Fig Sauce, page 118 PointsPlus value: 6 Sage-Rubbed Pork Chops with Mushrooms, page 119 PointsPlus value: 5 Meatloaf with Shiitakes and Caramelized Onions, page 121 PointsPlus value: 6 Grilled Pork with Tamarind Sauce, page 122 PointsPlus value: 4 Pork and Peanut Stir-Fry, page 124 PointsPlus value: 6 Horseradish-Glazed Grilled Ham with Sweet Potatoes, page 125 PointsPlus value: 7

Lamb Chops with Artichokes, Garlic, and Mint, page 129 PointsPlus value: 4

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Ch. 6 Poultry Cornmeal-Crusted Chicken Pot Pies, page 132 PointsPlus value: 10

Honey-Herb Roast Turkey Breast with Pan Gravy, page 150 PointsPlus value: 5

Sage and Orange Baked Chicken with Butternut Squash, page 134 PointsPlus value: 6

Turkey Cutlets with Lemon, page 151 PointsPlus value: 4

Oven-Braised Chicken and Cremini Mushrooms, page 135 PointsPlus value: 5 Warm Chicken Salad with Goat Cheese Dressing, page 136 PointsPlus value: 5 Chicken with Noodles and Vegetables in Ginger Broth, page 139 PointsPlus value: 8 Grilled Chicken with Tomato-Zucchini Salad, page 140 PointsPlus value: 5 Tea-Poached Chicken Fattoush Salad, page 141 PointsPlus value: 8 Middle Eastern Chicken Kebabs with Rice Pilaf, page 142 PointsPlus value: 9 Chicken and Black Bean Chili, page 144 PointsPlus value: 5 Gingery Chicken Stir-Fry with Snow Peas and Peppers, page 145 PointsPlus value: 5 Coffee-Braised Chicken Thighs, page 146 PointsPlus value: 5 Chicken and White Bean Stew with Lemon and Sage, page 147 PointsPlus value: 8 Chicken and Black Bean Mole Tostadas, page 149 PointsPlus value: 9

Turkey Meatball Hero Sandwiches, page 152 PointsPlus value: 11 Cuban-Style Sloppy Joes, page 154 PointsPlus value: 6 Spinach and Nut-Stuffed Cornish Hens, page 155 PointsPlus value: 9

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Ch. 7 Seafood Grilled Salmon with Orchard Fruit Salad, page 158 PointsPlus value: 6 Salmon with Mango-Ginger Salsa, page 160 PointsPlus value: 5 Poached Salmon with Dilled Yogurt, page 161 PointsPlus value: 7 Tuna with Grapefruit-Avocado Relish, page 163 PointsPlus value: 7 Mediterranean Wheat Berry and Tuna Salad, page 164 PointsPlus value: 6 Tilapia with Portuguese Tomato Sauce, page 165 PointsPlus value: 6 Chinese-Style Steamed Fish with Sugar Snap Peas, page 166 PointsPlus value: 5 Roast Cod with Fennel and Potatoes, page 168 PointsPlus value: 7 Spanish Shrimp and Rice Stew, page 169 PointsPlus value: 6 Garlic Shrimp and Pasta with Tomatoes and Rosemary, page 171 PointsPlus value: 9 Shrimp and Spinach Salad with Lemon Dressing, page 172 PointsPlus value: 4 Scallop and Asparagus Stir-Fry, page 173 PointsPlus value: 6 Curried Steamed Mussels with Oven Frites, page 174 PointsPlus value: 8

Lemon-Basil Clam Chowder, page 175 PointsPlus value: 4 Clams Steamed in Chile Broth with Angel Hair Pasta, page 177 PointsPlus value: 8

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Ch. 8 Beans & Grains Turkey and Rice Arancini, page 180 PointsPlus value: 10 White Bean Stew with Crisp Pancetta and Rosemary, page 183 PointsPlus value: 4 Greek Chicken and Pasta Salad with Tzatziki Dressing, page 184 PointsPlus value: 8 Sweet Chili-Glazed Chicken with Quinoa Pilaf, page 185 PointsPlus value: 6 Pesto Salmon Fillets over French Lentils, page 186 PointsPlus value: 10 Moroccan Harira, page 188 PointsPlus value: 5 Lentil Falafel Sandwiches, page 189 PointsPlus value: 8 Two-Bean Minestrone, page 191 PointsPlus value: 7 Mushroom-Barley Stuffed Cabbage, page 192 PointsPlus value: 7 Middle Eastern Vegetarian Chili, page 193 PointsPlus value: 6 Thai Shrimp with Edamame, page 194 PointsPlus value: 6 Spaghetti with Fresh Tomato-Basil Pesto, page 196 PointsPlus value: 8 Ricotta Gnocchi with Sage Beurre Blanc, page 197 PointsPlus value: 5 White Bean Ravioli with Spinach, page 199 PointsPlus value: 7

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Ch. 9 Side Dishes Steamed Asparagus with Tarragon Gremolata, page 202 PointsPlus value: 1

Basmati Rice with Green Beans and Shallots, page 218 PointsPlus value: 4

Roasted Tomatoes with Rosemary and Balsamic Vinegar, page 203 PointsPlus value: 1

Penne and Broccoli with Parmesan, page 219 PointsPlus value: 4

Smoky Red Peppers with Capers, page 204 PointsPlus value: 2 Swiss Chard with Garlic and Grape Tomatoes, page 206 PointsPlus value: 2 Spinach with Grapes and Pine Nuts, page 207 PointsPlus value: 3 Potato-Leek Mash, page 209 PointsPlus value: 4 Spicy Soy-Glazed Sweet Potatoes, page 210 PointsPlus value: 4 Salad-Stuffed Mushrooms, page 211 PointsPlus value: 2 Roasted Eggplant–Tomato Stacks, page 212 PointsPlus value: 3 White Beans and Greens, page 214 PointsPlus value: 5 Indian Lentil and Rice Pilaf, page 215 PointsPlus value: 6 Bulgar Pilaf with Dates and Apricots, page 216 PointsPlus value: 6 Quinoa with Squash and Cranberries, page 217 PointsPlus value: 5

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Ch. 10 Sweets & Treats Banana-Cardamom Cake with Cream Cheese Frosting, page 222 PointsPlus value: 6 Cranberry-Orange Loaf Cake, page 223 PointsPlus value: 6 Apple Butter Fruit Cake with Walnut Streusel Topping, page 224 PointsPlus value: 6 Sour Cream–Pecan Bundt Cake, page 226 PointsPlus value: 6 Toasted Coconut Cream Pie, page 227 PointsPlus value: 5 Peanut Butter and Chocolate Cupcakes, page 229 PointsPlus value: 4 Double Chocolate Almond Pie, page 230 PointsPlus value: 6 Pear and Cranberry Crisp, page 231 PointsPlus value: 6 Blueberry-Nectarine Tart with Phyllo Crust, page 232 PointsPlus value: 3 Roasted Pineapple with Mint and Lime, page 234 PointsPlus value: 2 Fruit Salad with Citrus-Basil Syrup, page 235 PointsPlus value: 3 Coconut-Ginger Rice Pudding, page 236 PointsPlus value: 6 White Chocolate Chunk Oatmeal Cookies, page 237 PointsPlus value: 2

Apricot-Almond Squares, page 239 PointsPlus value: 4 Brown Butter–Spice Cookies, page 240 PointsPlus value: 2 Chocolate-Cherry Biscotti with Chocolate Drizzle, page 241 PointsPlus value: 1 Frozen Mocha Pie, page 242 PointsPlus value: 5