Grill Once, Eat Healthy All Week
PROPS…..individual portions are all you need.
- · Chicken: Chicken Caesar Salad, Chicken Pita Pocket and Chicken Pasta Salad
- Shrimp: Shrimp Salad Sandwich , Shrimp Wrap or Shrimp Cocktail! :
- Veggies: assortment of fresh veggies and Veggie & Hummus Sandwich , Vegetable Tortilla and a Vegetable Wrap.
At Weight Watchers we want people to be able to eat great food and still lose weight and it can be so easy in summertime!! One grill session, dinner the whole week. Now that's easy summertime living! All that you need is chicken, shrimp, veggies and some cathartic grill time. Put your grilling music on and work with the following…these are healthy proteins and veggies that we call Power Foods…they are good for you and keep your satisfaction level high!
A big package of boneless skinless chicken breasts can easily provide a week’s worth of 4- to 5-ounce servings. Here’s how to flavor them up:
- Whisk 1/4 cup kosher salt with 2 cups water in a large bowl until the salt dissolves, add the breasts and enough extra water to cover them completely. Place in the fridge for 1 hour while you fire up the grill.
- Take the chicken breasts out of the water and sprinkle each with a different favorite spice rub. Look for salt-free versions of any of these at the supermarket: lemon-pepper seasoning, jerk rub, Cajun blackened seasoning, dried herb blends (from Italian to French to Greek), chile powder, curry powder.
- Set the breasts over high heat and grill until an instant-read meat thermometer inserted into the thickest part of the breasts registers 165°F, about 8 minutes, turning once.
Hot off the grill, they’re great with a summery salad of chopped lettuce, tomato, radish and cucumber. Refrigerate the rest and eat them throughout the week like so...
- Chicken Caesar salad : sliced, cold, over a bed of 4 cups chopped Romaine lettuce and 3 tablespoons bottled low-fat Caesar dressing
- Chicken Pasta Salad sliced and tossed with 1 cup cooked and drained pasta, 1 cup thawed frozen mixed vegetables and 2 tablespoons low-fat bottled Italian dressing
- Chicken Pita Pocket: cubed in a whole-wheat pita pocket with 1 cup bagged bean sprouts and 2 tablespoons bottled, low-fat Thai peanut sauce
Buy peeled and deveined large frozen shrimp. Shrimp don’t require a brine or a marinade. Just crank on some black pepper to taste and toss them directly over high heat on the grill. Cook until pink and firm, turning once, about 5 minutes.
Hot off the grill, they need little more than a dip in bottled, low-fat barbecue sauce.
Refrigerate the rest and try these meals all week:, or
- Shrimp Salad Sandwich Mix 2 cups chopped cooked shrimp with 1/4 cup low-fat mayonnaise, 1/4 cup mango chutney and 2 teaspoons bottled curry powder.
- Shrimp Cocktail!Put a 1/4 cup bottled cocktail sauce into a martini glass and hang six shrimp off the edge. Carrot sticks and celery ribs make a good garnish.
- Shrimp Wrap Throw a few shrimp in a fat-free whole-wheat tortilla, add 2 tablespoons green salsa, 2 tablespoons shredded low-fat cheese and 1/2 cup shredded lettuce.
Here’s the produce you need for a week:
- Green, yellow and red bell peppers, cored, seeded and cut into 1-inch chunks
- Zucchini or yellow crook-neck squash, cut into 1/2-inch rings
- Asparagus spears, any woody base ends removed
- Red onion, cut into 1/2-inch-thick rings
Place all your veggies over high heat on the grill, then cook until tender and lightly browned, turning once. Asparagus, zucchini and yellow squash will take about 6 minutes; eggplant and onion, about 8 minutes; and fennel, about 10 minutes.
Hot off the grill or chilled from the fridge over the next few days, here are your meals
- Veggie & Hummus Sandwich Spread 2 tablespoons of hummus on toasted whole-wheat bread, add about 3/4 cup mixed grilled vegetables and a leaf of crunchy Romaine lettuce.
- Vegetable Tortilla Warm 2 fat-free corn tortillas in the microwave for 30 seconds, then fill each with 1/2 cup veggies and 2 tablespoons jarred salsa before folding closed.
- Vegetable Wrap.Mix 2 cups grilled vegetables and 1/3 cup low-fat ranch dressing and serve as a wrap, either on lettuce leaves or in a whole-wheat pita pocket.