These are recipes from my files that I used while on Weight Watchers several years ago.  The recipes were for the old system point on WW so I did not include the points but did include the information so they could be calculated..
Nancy Rogers

Asparagus Pecan Salad
Makes 6 Servings

Water
24 Asparagus spears, fresh medium-sized
6 Red leaf lettuce; leaves
6 tb light mayonnaise
2 Tablespoons Pecans; chopped

Bring large pot of water to boil. Wash asparagus and snap off tough bottoms of stems. When water is boiling, add asparagus and let water return to a boil. Cook about 3 minutes, until asparagus is crisp but tender. Remove asparagus, run it under cold water, and refrigerate to chill. At serving time, line six salad plates with lettuce and arrange four spears on each. Top salads with 1 tb light mayonnaise and sprinkle with 1 ts chopped pecans.

Calories: 41; Carbohydrate 9g; Protein: 3g; Fat: 2g; Fiber 2g
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Baked Apples
Makes 4 servings

4 baking apples
4 tablespoons raisins
4 teaspoons brown sugar
1/2 cup 7-UP

Core apples withot cutting through to the bottom of the apple. Place upright in baking dish and place 1 teaspoon raisins and 1 teaspoon brown sugar n center of the apple. Pour 7-Up into center of each apple and bake for 45 minutes.

Calories 122 Fat 1g Sodium 3mg Protein 1g Carbohydrate 30g Cholesterol 0mg Fiber 4g
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Baked Halibut Steak
Makes 4 Servings

4 (4 ounce) halibut steaks
1/2 cup apricot preserves
2 tablespoons white vinegar
1/2 teaspoon dried tarragon leaves

Spray broiler pan rack with nonstick cooking spray. Place fish steaks on rack and broil 4 inches from heat for 4 minutes. Turn fish and broil 4 minutes longer. Mix remaining ingredients and spoon onto fish. Broil 1 minute longer or until fish flakes easily with fork.

Calories 223 Fat 3g Fat 0g Sodium 77mg Protein 23g Carbohydrates 26g Cholesterol 36mg Fiber 0g
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Broccoli and Mushrooms

1 package (10 ounce) frozen chopped broccoli (cooking and drained)
1 jar (4-1/2 ounce) sliced mushrooms (drained)
2 tablespoons fat free margarine
1/8 teaspoon salt
1/8 teaspoon pepper
1/4 cup grated Parmesan cheese

Gently mix together. Serve while warm.

Calories 51 Total Fat 2g Sodium 290mg Protein 5 Carohydrate 5g Cholesterol 4mg Fiber 3g
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Cabbage Dish
Makes 6 (3/4 cup) servings

1/4 cup Butter Bud Sprinkles, dry
2 (16 ounce)packages pre-cut slaw mix with big pieces of red cabbage removed
12 ounces extra lean ham, cut into tiny pieces
1/4 cup hot water
Dash of ground black pepper, optional

In a large nonstick, covered skillet cook all ingredients over high heat for 8-10 minutes, stirring occasionally. If you desire this dish more tender cook an additional 5 minutes.

Calories 116 Fat 3g Fiber 3g Carbohydrate 10g Cholesterol 22mg Sodium 979mg Protein 13g
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Broccoli with Tomato Salad
Makes 4 Servings

1-1/4 lbs. broccoli florets
1 Tbs. virgin olive oil
1 tomato, seeded and chopped
1 clove garlic, minced
1/8 tsp. chili pepper flakes
1 Tbs. balsamic vinegar
1/4 tsp. lemon zest
2 tsp. lemon juice

Place broccoli in a steamer basket over boiling water. Cover saucepan and steam 5-7 minutes or until tender. Drain broccoli and return to saucepan. Set aside and keep warm. Heat oil in a heavy saucepan over low heat. Stir in tomato, garlic and chili pepper. When hot, whisk in remaining ingredients and salt and pepper to taste. Pour over broccoli and toss.

Per serving: calories 80, fat 4.0g, 39% calories from fat, cholesterol 0mg, protein 4.6g, carbohydrates 9.7g, fiber 4.7g, sugar 4.0g, sodium 41mg
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Zucchini with Salsa
Makes 4 servings.

1 cup salsa
1 cup fat free Cheddar Cheese, shredded
2 medium zucchini, diced

In a skillet sprayed with Pam cook zucchini until crisp tender (about 5 or 6 minutes). Drain excess juices from zucchini. Stir in salsa and sprinkle with cheese. Cook about 2 minutes longer or until fully heated.

Calories 64 Fat 0g Cholesterol 3mg Carbohydrate 7gm Fiber 2g Protein 8g Sodium 382mg
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Chicken and Spinach Salad
Makes 6 servings

2 packages (10 ounce) frozen chopped spinach
1 pound chicken breasts, skinless, boneless and cooked
2 Tablespoons Lemon Pepper
1 cup fat free mayonnaise
1/8 teaspoon salt
1/2 cup sliced fresh mushrooms

Thaw spinach and pat dry with paper towels. Cut chicken into bite sized pieces. Place in salad bowl spinach, chicken and sliced mushrooms. Sprinkle lemon pepper and salt on top of salad mixture. Toss lightly with fat free mayonnaise.

Calories 173 Fat 3g Sodium 464mg Protein 26g Carbohydrate 9mg Fiber 3g
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Cucumber Salad
Makes 4 servings

2 medium cucumbers
3 tablespoons sugar
1 tablepoon vinegar

Slice cucumbers and chill in ice water for 15 minutes. Pour off water. Combine sugar and vinegar. Pour over cucumbers

Calories 42 Fat 0g Sodium 1 mg Protein 0g Carbohydrate 10g Cholesterol 0mg Fiber 0g
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Hash Browned Zucchini
Yield: 4 servings

1-1/2 pounds zucchini
1/2 teaspoon salt
2 eggs
6 tablespoons Parmesan cheese, grated
1 garlic clove, minced or pressed
1/4 cup butter

Coarsely shred zucchini (you should have about 4 cups) and combine with salt in a medium-size bowl.
Let stand for 15 minutes. Squeeze with your hands to press out moisture.

Stir in eggs, cheese and garlic.

Melt 2 tablespoons of the butter in a wide frying pan over medium-high heat. Mound about 2 tablespoons of the zucchini mixture in pan; flatten slightly to make a patty. Repeat until pan is filled, but don't crowd patties in pan. Cook patties, turning once, until golden on both sides (about 6 minutes).

Lift out and arrange on a warm platter; keep warm.

Repeat to cook remaining zucchini mixture, adding more butter as needed.

Per Serving: 213 Cal  10 g Protein   17 g Tot Fat
6 g Carb; 2 g Fiber; 174 mg Calcium; 1 mg Iron; 628 mg Sodium; 162 mg Cholesterol
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Peach Smoothie
Makes 1 serving

1 cup skim milk
1 cup sliced peaches
1/2 teaspoon almond extract
1 cup fat-free frozen vanilla yogurt

Combine all ingredients in blender and process until smooth and creamy. This makes a great breakfast.

Calories 173 Fat 1g Fiber 1g Cholesterol 2mg Carbohydrate 34g Sodium 123mg
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Quesadillas
Yield: 16 wedges

4 (8") low fat flour tortillas
3/4 c. (3 oz.) reduced-fat Monterey Jack cheese
1/4 c. salsa

Place 2 tortillas on an ungreased baking sheet. Sprinkle evenly with cheese. Spoon 2 tablespoons salsa onto each tortilla. Top with remaining tortillas. Bake tortillas at 450 degrees for 4 minutes on each side. To serve, cut each tortilla into 8 wedges.

49 calories Protein 2.3; fat 1.7; carbohydrate 6.8; cholesterol 4; iron 0.3; sodium 34; calcium 51.
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Sauteed Spinach
Makes 4 servings

1 pound fresh spinach
1 tablespoons olive oil
2 tablespoons white wine or cooking sherry
1/4 cup freshly grated Parmesan Cheese
salt to taste
pepper to taste

Wash and dry spinach. Cook spinach in olive oil in large skillet over high heat. Stir constantly until wilted. Add wine and cook until liquid is gone. Sprinkle with Parmesan cheese and serve.

Calories 121 Total fat 7g Sodium 316mg Carbohydrate 5g Cholesterol 9mg Fiber 3g
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