Weight Watchers - Weight Watchers One Pot Cookbook

Copyright 2012 by Weight Watchers International, Inc. All rights reserved.

Published by John Wiley & Sons, Inc., Hoboken, NJ

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Trademarks: Wiley and the Wiley logo are trademarks or registered trademarks of John Wiley & Sons and/or its affiliates. WEIGHT WATCHERS is a registered trademark of Weight Watchers International, Inc. John Wiley & Sons, Inc., is not associated with any product or vendor mentioned in this book.

Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

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Library of Congress Cataloging-in-Publication Data
Weight watchers one pot cookbook. -- 1st ed.
p. cm.
Includes index.
ISBN 978-1-118-03812-3 (hardback); ISBN 978-1-118-19853-7 (ebk); ISBN 978-1-118-19854-4 (ebk); ISBN 978-1-118-19855-1 (ebk)
1. Casserole cooking. 2. One-dish meals. 3. Quick and easy cooking. I. Weight Watchers International.
TX693.W45 2011
641.82'1--dc23
2011028956

Manufactured in China

10 9 8 7 6 5 4 3 2 1

Weight Watchers International, Inc., is the worlds leading provider of weight-management services, operating globally through a network of company-owned and franchise operations. Weight Watchers holds nearly 50,000 weekly meetings worldwide, at which members receive group support and education about healthful eating patterns, behavior modification, and physical activity. Weight-loss and weight-management results vary by individual. We recommend that you attend Weight Watchers meetings to benefit from the supportive environment you find there and follow the comprehensive Weight Watchers program, which includes a food plan, an activity plan, and a behavioral component. In addition, Weight Watchers offers a wide range of products, publications, and programs for people interested in weight loss and weight control. For the Weight Watchers meeting nearest you, call 1-800-651-6000 and visit us at our Web site, WeightWatchers.com . For information about bringing Weight Watchers to your workplace, call 1-800-8AT-WORK and look for Weight Watchers Magazine at your newsstand or in your meeting room.

Weight Watchers Publishing Group
VP, Editorial Director Nancy Gagliardi
Creative Director Ed Melnitsky
Photo Director Deborah Hardt
Managing Editor Diane Pavia
Food Editor Eileen Runyan
Editor Deborah Mintcheff
Nutrition Consultant Jacqueline Kroon
Photographer Con Poulos
Food Stylist Maggie Ruggiero
Prop Stylist Theo Vamvounakis

Wiley Publishing, Inc.
Publisher Natalie Chapman
Associate Publisher Jessica Goodman
Executive Editor Anne Ficklen
Editorial Assistant Heather Dabah
Production Manager Michael Olivo
Senior Production Editor Amy Zarkos
Interior and Cover Designer Hana Nakamura for Mucca Design
Manufacturing Manager Kevin Watt

While losing weight isnt only about what you eat, Weight Watchers realizes the critical role it plays in your success and overall good health. Thats why our philosophy is to offer great-tasting, easy recipes that are nutritious as well as delicious. We make every attempt to use wholesome ingredients and to ensure that our recipes fall within the recommendations of the U.S. Dietary Guidelines for Americans for a diet that promotes health and reduces the risk for disease. In accordance with the guidelines, Weight Watchers encourages consuming fruits and vegetables and whole grains, choosing fat-free and low-fat dairy products, selecting lean meats, and limiting sodium, saturated fat, cholesterol, trans fats, added sugars, refined grains, and alcohol. If you have special dietary needs, consult with your health-care professional for advice on a diet that is best for you, then adapt these recipes to meet your specific nutritional needs.

To achieve these good-health goals and get the maximum satisfaction from the foods you eat, we suggest you keep the following information in mind while preparing our recipes:

The PointsPlus program and Good Nutrition

Recipes in this book have been developed for Weight Watchers members who are following the PointsPlus program. PointsPlus values are given for each recipe. Theyre assigned based on the amount of protein (grams), carbohydrates (grams), fat (grams), and fiber (grams) contained in a single serving of a recipe.

Recipes include approximate nutritional information; they are analyzed for Calories (Cal),
Total Fat, Saturated Fat (Sat Fat), Trans Fat, Cholesterol (Chol), Sodium (Sod), Carbohydrates (Carb), Sugar, Dietary Fiber (Fib), Protein (Prot), and Calcium (Calc). The nutritional values are calculated by dietitians, using nutrition analysis software.

Substitutions made to the ingredients will alter the per-serving nutritional information and may affect the PointsPlus value.

Our recipes meet Weight Watchers Good Health Guidelines for eating lean proteins and fiber-rich whole grains, and having at least five servings of vegetables and fruits and two servings of low-fat or fat-free dairy products a day, while limiting your intake of saturated fat, sugar, and sodium.

Health agencies recommend limiting sodium intake. To stay in line with this recommendation we keep sodium levels in our recipes reasonably low; to boost flavor, we often include fresh herbs or a squeeze of citrus instead of salt. If you dont have to restrict your sodium, feel free to add a touch more salt as desired.

Healthy Extra suggestions have a PointsPlus value of 0 unless otherwise stated.

indicates recipes that can be made in 20 minutes or less from start to finish.

For information about the science behind lasting weight loss and more, please visit WeightWatchers.com/science .

PointsPlus value Not What You Expected?

You might expect some of the PointsPlus values in this book to be lower when some of the foods theyre made from, such as fruits and vegetables, have no PointsPlus values. All fruits and most veggies have no PointsPlus values when served as a snack or part of a meal, like a cup of berries with a sandwich. But if these foods are part of a recipe, their fiber and nutrient content are incorporated into the recipe calculations. These nutrients can affect the PointsPlus values.