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Veggies ONLY!

Note: The serving size listed is NOT necessarily the number of vegetable servings each recipe provides (for MOST items, 1/2 cup is 1 serving of vegetables – see your Week 1 book for more information).

These are side dishes only – remember to add veggies to everything to bulk up your meals and make them more satisfying. Be creative – an easy fruit parfait is as simple as 1 cup yogurt, 1/2 cup blueberries, and 1 shredded wheat biscuit – simply layer yogurt, blueberries, and top with shredded wheat!

Remember to check out the other recipe pages for veggie/fruit filled dishes (i.e. soups and salads!)

Sweet Potato and Onion Salad
Makes 6 servings (2/3 cup)
POINTS® value : 1

3 sprays cooking spray
2 large sweet potatoes, peeled, cut into bite-sized chunks
1 large red onion, cut in 1-inch chunks
1/4 tsp chili powder
1/4 tsp table salt
1/8 tsp black pepper, freshly ground
1 Tbsp white wine vinegar
1 oz frozen apple juice concentrate (undiluted), about 2 Tbsp

1. Preheat oven to 400ºF. Coat a nonstick baking sheet with cooking spray.
2. Place potatoes and onion on prepared baking sheet and coat with cooking spray; toss to mix and coat. Roast until tender, about 45 to 55 minutes. Remove from oven and let cool slightly; spoon into a serving bowl.
3. Meanwhile, in a small bowl, stir together chili powder, salt, pepper, vinegar and apple juice concentrate; spoon over vegetables and toss to coat.

Recipe adapted from WeightWatchers.com

Two-Pea Saute (Works with the Simply Filling technique)
Makes 6 servings
POINTS value per serving: 1

2 cups water
3/4 lb fresh sugar snap peas, trimmed
2 cups frozen baby peas
1 Tbsp olive oil
½ tsp salt
½ tsp coarsely ground pepper
2 Tbsp snipped fresh chives

1. Bring the water to a boil in a medium saucepan. Add the sugar snap peas and cook 3 minutes. Add the baby peas and cook until both types of peas are crisp tender, 1-2 minutes. Drain well.
2. Return the peas to the saucepan. Add the butter, salt, and pepper; toss until the butter is melted. Transfer to a bowl and sprinkle with the chives.

Recipe adapted from Weight Watchers Magazine March/April edition

Creamed Spinach
Makes 4 servings
POINTS value: 0

10 oz chopped frozen spinach, thawed, water squeezed out
1/2 cup(s) fat-free evaporated milk
1 tsp dehydrated onion flakes, or minced onion
1/2 tsp garlic powder
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste

1. In a blender or food processor, combine spinach and evaporated milk; puree until smooth.

2. Transfer mixture to a medium saucepan and add minced onion and garlic powder; set pan over medium heat and bring to a simmer. Cook, stirring occasionally, until thick, about 5 minutes; season to taste with salt and pepper. Yields about 1/2 cup per serving. (Note: Keep in mind that a larger 1-cup serving will have a POINTS value of 1.)

Dijon-Roasted New Potatoes
Makes 4 servings
POINTS value: 3

1 spray(s) cooking spray
1 tsp olive oil
2 tbsp Dijon mustard
3/4 tsp paprika
1/4 tsp dried thyme
1/2 tsp table salt
1/4 tsp black pepper
1 1/2 pound(s) uncooked new potatoes, quartered

1. Preheat oven to 425°F. Coat a 9- X 13-inch baking dish with cooking spray.
2. In a large bowl, whisk together oil, mustard, paprika, thyme, salt and pepper; add potatoes and stir to coat.
3. Transfer potatoes to prepared baking dish and roast 15 minutes; stir and roast until tender on inside, about 15 to 20 minutes more. Yields about 1 1/4 cups per serving.

Note: If your potatoes do not get crispy enough, coat them with cooking spray and then bake them for a few more minutes.

Lemon-Ginger Asparagus
Makes 4 servings
POINTS value: 0

1 1/2 pound(s) asparagus, tough ends snapped off
2 tbsp fat-free chicken broth, use a highly-flavored broth if possible
1/2 tsp ginger root, freshly grated
1 tsp fresh lemon juice
1 tbsp scallion(s), minced
1/4 tsp table salt
1/4 tsp black pepper

1. Bring 1 to 2 inches of water to a boil in a medium skillet. Place asparagus in skillet, reduce heat to medium and cook until asparagus are crisp-tender, about 6 to 8 minutes; drain well.
2. Place asparagus in a large glass bowl. In a cup, combine broth, ginger, lemon juice, scallion, salt and pepper; pour over asparagus. Set aside for 30 minutes to marinate. Yields 1/4 of asparagus per serving.

Roasted Sweet Potato Wedges
Makes 4 servings
POINTS value: 2

2 large sweet potato(es), washed and patted dry
1 tsp olive oil
1/4 tsp table salt
1/4 tsp dried rosemary, crushed
1 item(s) rosemary sprig, for garnish (optional)

1. Preheat oven to 425ºF.
2. Cut each potato into 8 lengthwise wedges and place on a nonstick baking sheet. Drizzle with oil; sprinkle with salt and dried rosemary. Roast for 15 minutes; toss and roast until potatoes are tender, about 15 to 20 minutes more.
3. Spoon potato wedges onto a serving plate and garnish with fresh rosemary. Yields 4 wedges per serving.

Teriyaki-Glazed Sweet Potatoes with Cilantro
Makes 4 servings
POINTS value: 2

1 spray(s) cooking spray
1/4 cup(s) teriyaki sauce, regular or reduced-sodium
1/4 cup(s) cilantro, fresh, chopped
2 large sweet potato(es), peeled and cut into 2-inch chunks (about 2 pounds)

1. Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
2. In a large bowl, whisk together teriyaki sauce and cilantro. Add sweet potatoes and toss to coat.
3. Transfer sweet potatoes to prepared baking sheet and bake until fork-tender, about 40 minutes. Yields about 3/4 cup per serving.

Warm Balsamic Spinach Salad
Makes 2 servings
POINTS value: 2

4 cups spinach, tightly packed
1 tbsp olive oil
1 small portobello mushroom(s), baby, sliced
1 tsp rosemary, chopped
1/4 tsp table salt
1/4 tsp black pepper
3 tbsp balsamic vinegar

1. Divide spinach evenly between 2 salad plates.
2. Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms, and cook 6 minutes or until tender, stirring often. Add rosemary, salt and pepper. Stir in balsamic vinegar; cook 1 minute. Spoon warm mushroom mixture evenly over spinach. Yield: 2 servings (serving size: 2 cups spinach and 1⁄2 cup mushrooms).