Rose Mary's mother and all of her aunts are great Southern cooks. She likes to think she's not so bad herself.
Old Weight Watchers Recipes
I haven’t been skinny since I was 4 years old and almost died of pneumonia. It was a struggle to stay within my weight standards my entire military career. Weight Watchers Quick Start Cookbook was my salvation. I always returned to this great resource when I needed to drop more than a couple pounds. Some of the recipes have become diet staples.
When I first started with my Weight Watchers cookbook, I had to lose about 15 to 20 pounds. After the "new" wore off of the program, one of the toughest things for me was that I missed feeling truly full and satisfied! It’s hard to be satisfied with "enough" when you’re used to eating "more than enough." I just wanted to feel full.
If you’re a big eater too, don’t despair. You can eat healthy and lose weight yet feel full. Check out these low calorie, low fat, and relatively low carb recipes. These recipes are my modifications of Weight Watchers Quick Start cookbook recipes.
My Food Group Targets
I tweaked recipe ingredients according to how many bread and meat servings I was targeting, usually 4 bread servings and 5 proteins per day. WW recommended a minimum of 2 vegetable servings per day. I consider non-starchy vegetables unlimited- the more the better. This includes vegetables like cabbage, broccoli, salad greens, and zucchini. These non-starchy vegetables are the key to having a sizeable portion.
My terminology and servings are based on the old Weight Watchers exchange program. You could get a copy of the Quick Start book. You can also see my original article for some insight into how flexible a diet can be and still be successful. I also included some very basic information on what constitutes a serving in my original article. Women’s daily exchanges are 3 fruit, 2 milk, 2 bread, 3 fat, 6 protein, and at least 2 vegetables. (As I indicated before, I tweaked my program a bit per my food preferences.) Men get 4 fruit, 2 milk, 4 bread, 3 fat, 8 protein, and at least 2 vegetables.
So for you big eaters out there, enjoy these recipes that offer hardy portions.
- Tomatoes, Beef, Cabbage, and Pasta
- Stuffed Eggplant
- Stir-Fry with Chicken
Tomatoes, Beef, Cabbage and Pasta
This is one of my favorite cabbage dishes, my modification of WW Skillet Ground Veal ‘n Cabbage from Quick Start. I adjusted the recipe for 2 protein, 1 bread, and 1 fat serving. I don’t track the vegetable servings, but I would guess this recipe has 3 or more (the cabbage cooks down). I like a sprinkle of parmesan cheese. If you want more cheese, allow 1 protein and 1 fat per ounce of cheese.
Yield: 6 servings of 1 bread, 2 protein, ½ fat, 3-4 vegetables. Add 1 protein and 1 fat for 1 oz cheese, or ½ protein and ½ fat for ½ oz of cheese.
- 1 T olive oil
- 1 ½ c or 1 large chopped onion
- 8 oz mushrooms, sliced (optional)
- 3-6 cloves of garlic, minced
- 14 oz lean ground beef (target is 12 oz after cooking, 2 oz per serving)
- 1 T Lawry’s seasoned salt
- 8 cups shredded cabbage (or one medium head, or one bag)
- 1 large can diced or crushed tomatoes
- 1 cup pureed carrots (Optional; I do this for most tomato-based dishes, to add extra nutrients and fiber.)
- 1 can tomato sauce
- Italian spices such as basil, oregano, and parsley
- 3 cups cooked elbow macaroni (allow ½ c per serving)
- Sauté onion, garlic and mushrooms in oil.
- Add browned and drained hamburger. If you use a super lean ground beef or veal, you can just brown with the onions, garlic and mushrooms, with no need to drain.
- Add tomatoes, tomato juice, and seasonings. Mix thoroughly with other ingredients.
- Simmer for 40 minutes to soften the meat.
- Add cabbage and pureed carrots. Stir to combine. Simmer another 40 minutes, or until cabbage is done to your liking.
- Add macaroni. Stir to combine. Heat an additional 10 minutes.
- Serve with cheese if desired.
This is based on WW Baked Veal-Stuffed Eggplant, with minor modifications.
Yield: 4 serving of 1 bread, 4 protein, 1 fat, 4-5 vegetables each.
- 2 eggplants, about 1 ¼ lb each
- 1 T plus 1 tsp olive oil
- 1 medium onion chopped
- 3-6 cloves minced garlic
- 2 c sliced mushrooms
- 14-16 oz ground beef (target is 12 oz after cooking, 3 oz per serving)
- 1 15-oz can crushed tomatoes
- 1 tsp basil
- 1 tsp Lawry’s seasoned salt
- 2 c cooked macaroni
- 4 oz mozzarella cheese
- 1 T plus 1 tsp parmesan
- Cut eggplant lengthwise. Blanch in boiling water for about 4 minutes. Cool slightly and scoop out pulp. Set shells aside, cut side down. Chop eggplant pulp.
- Heat oil in large saucepan or Dutch oven and add onions and garlic. Sauté 1 minute on medium. Increase heat and add mushrooms and sauté for about 3 minutes. The mixture should be mostly dry (Cooking mushrooms at low heat essentially simmers them in their own liquid.)
- Add in hamburger. If you use extra lean ground beef or veal, you won’t need to drain.
- Preheat oven to 375º.
- Stir in tomatoes, eggplant pulp, and seasonings into meat mixture. Simmer 10 minutes.
- Add macaroni. Stir to combine.
- Divide mixture evenly into the 4 eggplant shells. Top with 1 oz mozzarella each.
- Bake 30 minutes. Remove from oven. Top each with 1 tsp parmesan cheese.
Stir-Fry With Chicken
The Quick Start cookbook has a recipe for Chicken Lo Mein and Beef Stir-Fry. Neither has cabbage, the primary ingredient of my stir-fry. There are obviously numerous ingredients that can go in a stir-fry. We keep it pretty simple at our house: cabbage, mushrooms, and onions. We usually have it with grilled chicken strips, or sometimes with chicken and shrimp. You could also use beef or pork strips. Serve with rice, and you have fried rice. Serve with noodles and you have Lo Mein. I have also eaten it without pasta or rice, just vegetables and meat. I’ve also eaten it with rice and no meat.
Yield: 4 to 6 servings of 2 bread, 3 protein, 1 fat, and 3-5 vegetables each.
- 1 bag of shredded cabbage
- 1 large onion, cut into thin half slices
- 8 oz mushrooms, sliced
- Any of your favorite stir-fry vegetables will work: snow peas, sugar snap peas, shredded carrots, sliced celery, bamboo shoots, water chestnuts
- 4 tsp oil suitable for stir-fry (high-temperature oils like canola, peanut, or unrefined coconut oil)
- Ginger, salt, black pepper, Chinese Five Spice, and other favorite spices
- Soy sauce
- 3 oz of cooked chicken, shrimp, beef, or pork per serving
- 1 cup of cooked rice or pasta per serving
I typically sauté each vegetable and set aside. Use 1 tsp of oil per pan full of vegetables. “Float” the oil in as much chicken or vegetable broth as needed. This works surprisingly well. Add spices to each batch of vegetables. I usually add one or two spices to each batch, such as pepper to the onions, salt and Chinese Five Spice to the cabbage, and ginger to the mushrooms. This seems simpler than adding a bunch of spices to each batch.
- Sauté cabbage with spices in hot skillet or wok until tender-crisp, 2-3 minutes. Pour into large bowl.
- Sauté onions with spices for 2-3 minutes. They should not need much broth. Pour into bowl with the cabbage.
- Sauté any other favorite vegetables. Pour into bowl.
- Sauté mushrooms with spices last, when the pan is hot. The pan needs to be hot and "fast," otherwise, the water will accumulate from the mushrooms and they will simmer.
- Mix vegetables in the large bowl to combine.
- Serve vegetables over rice or pasta in individual bowls.
- Top with baked chicken cut into strips or other preferred meat and soy sauce to taste.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
© 2010 rmcrayne
vwriter from US on March 06, 2012:
Great hub. I've been looking for different ways to use cabbage and eggplant.
Peggy Woods from Houston, Texas on March 05, 2012:
These recipes...each and every one of them...sound really good. Thanks for sharing them with us! Voted useful and will share with my followers + tweet. Thanks!
rmcrayne (author) from San Antonio Texas on July 02, 2010:
Thanks for reading and commenting jeanie and Anamika.
Anamika S Jain from Mumbai - Maharashtra, India on July 02, 2010:
Great Recipes! I do not eat beaf but i love the stuffed eggplant anytime. The recipe i use is slightly different and i would love to try out your recipe.
jeanie.stecher from Seattle on July 01, 2010:
All I can say is WOW! They really look delicious and looks healthy too. Just quite good for a proper and balanced diet. Thanks for sharing some of the recipes.:)
rmcrayne (author) from San Antonio Texas on June 22, 2010:
Thanks for the visit Pamela, and best of luck to your son. Why don't you take a look at my Top Ten Home Remedies hub at the Castor Pack, or go to the Edgar Casey website.
rmcrayne (author) from San Antonio Texas on June 22, 2010:
Thanks Runner and Paradise!
Pamela Oglesby from Sunny Florida on June 18, 2010:
Those recipes look delicious. My son who is a computer programmer and sits all day has been on the weight watchers diet for about 2 months and he is doing well. It is really starting to show on him which is good because he had abnormal liver enzymes because of his weight.
Very neat looking hub.
Paradise7 from Upstate New York on June 18, 2010:
RunnerJane33 on June 17, 2010:
That title sucked me in and all 3 recipes look fantastic, the fact they fill you up without a lot of calories looks like an after thought!