Great Recipes for Weight Watchers

Modeled after the popular Dukan diet, these are some of the dishes  that I enjoyed tremendously whilst losing 6 kilograms in slightly less than 2 months. Instead of feeling deprived as most diets do, the recipes below make a satisfying meal. The use of easily available spices and natural flavors also gives a  sense of culinary adventure and a can-do attitude to the weight watcher.

So, it was more than a triple triumph as in the process of weight loss, my blood sugar and blood pressure went back into the healthy range. The appreciation of fresh food made from scratch and knowing what I am feeding myself empowered me as I  took control and responsibility over my diet.

All portions mentioned are good for one person.

Dish : Grilled teriyaki tofu

Firm tofu blocks are ideal for grilling as they make for easy handling. The tofu picks up the character of the marinade without overpowering the taste buds. Packed with plant protein, this dish makes a very satisfying meal.

Ingredients :

1 cup soy sauce

1/2 cup water

1 tablespoon honey

1 teaspoon grated ginger

1 teaspoon sesame oil

2 blocks of firm tofu

Method :

Cut tofu to bite sized cubes.

Mix sauce,  water, honey,  grated ginger and sesame oil in a bowl.

Pour marinade and tofu in a plastic bag and marinate tofu cubes  for one hour.

Drain the marinade and skewer the tofu blocks onto 2 barbeque sticks.

Place the tofu sticks under the grill until the  tofu is slightly charred.

Serve with any of your favorite pickles.

Dish : Grilled salmon fillet

Oily fish such as the salmon is an easy fish to grill even for a novice cook. Due to its more robust taste, strong tasting condiments are ideal in bringing out the flavor of the fish.

Ingredients :

1 salmon fillet, the size and thickness of your palm

A pinch of pink salt

Pepper flakes

A wedge of lemon

Method :

Season the salmon with salt and pepper flakes.

Put the fillet on a lightly oiled plate and grill until the fish is brown and flakes easily with a fork.

Serve with lemon wedges.

Dish : cabbage and chicken wraps

The crunch of diced carrot coupled with the smoothness of minced chicken makes this dish a sensory experience  in itself.

Ingredients :

100 g of chicken breast, minced

1/2 of a  carrot

1 egg white

5 whole cabbage leaves

Pepper sauce, for garnish

Method :

Blanch the  cabbage leaves in hot water until they are semi transparent. Drain and leave the cabbage leaves to cool.

Finely dice the carrots. 

In a mixing bowl, mix carrots, meat and egg white  until the mixture is well combined. Season with pepper and a little salt.

Spoon the meat mixture onto the center of the cabbage leaf. Fold the cabbage like a parcel, bringing up the left and right side of the leaf to cover the meat. Finally, roll up the meat parcel to encase the meat in the center.

On a steaming basket, place the cabbage roll with its seam side down. Steam for at least 15 minutes to ensure chicken is thoroughly cooked.

Serve hot with a dash of sweet and spicy chilli sauce.

Dish : beef and asparagus rolls

Ingredients :

3 pieces of  sliced lean beef, the size of your hand and about half the thickness of your finger

3 large asparagus

1 teaspoon of  garlic paste

Scant amount of pink salt

Method :

Trim off the woody tip of the asparagus. Blanch the asparagus  in hot water and drain well.

Lay the sliced beef on the work top and spread a very thin film of garlic paste on the surface of the meat. Sprinkle with a  pinch of pink salt.

Wrap up  the asparagus with the sliced beef. Secure meat and asparagus with a toothpick.

On a lightly oiled pan, sear all sides of the beef roll  on medium heat, seam side first.

Remove the toothpick. Serve with any sauce of your choice.

As with any dieting program, exercise moderation in your food intake and maintain an active lifestyle to enjoy the long lasting benefits of a successful  weight management program. Eat well and live well !

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This entry was posted in Cooking.