Well Meals 4 U


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January 2012 '30' Meal Selection

Sesame Crusted Salmon, Spicy Green Beans and Rice This is a great Asian style meal with salmon marinated in a sake, ginger soy sauce and coated with sesame seeds. the green beans are sauteed with garlic, ginger, sesame oil, soy sauce and pepper flakes. Served with brown rice.

Per serving:
Calories 620
Total Fat 25.9g
Saturated Fat 7.0g
Trans Fat 0.0g
Cholesterol 99mg
Sodium 320mg
Total Carbohydrates 47.1g
Dietary Fiber 4.9g
Sugars 3.9g
Protein 45.6g
Weight Watchers Point Approximation: 15

Sesame Crusted Salmon, Spicy Green Beans and Rice

Orange Teriyaki Cod with Carrots and Brown Rice Cod marinated in soy sauce, oj, sugar,ginger and garlic is quick seared and served with brown rice and sauteed carrots.

Per serving:
Calories 294
Total Fat 2.0g
Saturated Fat 0.4g
Trans Fat 0.0g
Cholesterol 29mg
Sodium 301mg
Total Carbohydrates 49.8g
Dietary Fiber 3.6g
Sugars 8.9g
Protein 18.8g
Weight Watchers Point Approximation: 5

Orange Teriyaki Cod with Carrots and Brown Rice

Chicken and Brocolli with Zita Pasta This is a quick simmer dish. Chicken breast cut into bite sized pieces is simmered with marinara sauce and broccoli and served over zita pasta.

Per serving:
Calories 258
Total Fat 8.7g
Saturated Fat 1.6g
Trans Fat 0.0g
Cholesterol 54mg
Sodium 91mg
Total Carbohydrates 26.5g
Dietary Fiber 2.8g
Sugars 6.7g
Protein 19.0g
Weight Watchers Point Approximation: 5

Chicken and Brocolli with Zita Pasta

Mango Curry Chicken and Rice This chicken dish is baked in a sauce made up of mangos, red bell pepper, curry, raisins, lemon and lime juice. Served over rice. Suggest serving with fresh broccoli and hummus.

Per serving:
Calories 438
Total Fat 7.5g
Saturated Fat 1.0g
Trans Fat 0.0g
Cholesterol 66mg
Sodium 80mg
Total Carbohydrates 61.2g
Dietary Fiber 5.0g
Sugars 17.9g
Protein 33.7g
Weight Watchers Point Approximation: 9

Mango Curry Chicken and Rice

Garlic Herb Chicken, Sauteed Spinach and Oven Roasted Potatoes Chicken legs baked in a savory blend of garlic, rosemary, marjoram and olive oil. Served with spinach and potatoes.

Per serving:
Calories 318
Total Fat 13.8g
Saturated Fat 2.8g
Trans Fat 0.0g
Cholesterol 71mg
Sodium 142mg
Total Carbohydrates 22.8g
Dietary Fiber 6.3g
Sugars 0.5g
Protein 27.5g
Weight Watchers Point Approximation: 8

Garlic Herb Chicken, Sauteed Spinach and Oven Roasted Potatoes

Honey Lime Roast Chicken and Rice Slow cooked chicken simmered in a ginger, garlic, lime and honey. Serve over rice. Suggest serving with a tossed green salad.

Per serving:
Calories 531
Total Fat 4.9g
Saturated Fat 1.2g
Trans Fat 0.1g
Cholesterol 164mg
Sodium 273mg
Total Carbohydrates 48.0g
Dietary Fiber 2.4g
Sugars 8.9g
Protein 72.6g
Weight Watchers Point Approximation: 11

Honey Lime Roast Chicken and Rice

Golden Chicken and Couscous Quick sauteed chicken breast coated with coriander and cumin. Serve with couscous. Recommend serving with a fresh spinach salad

Per serving:
Calories 346
Total Fat 2.0g
Saturated Fat 0.5g
Trans Fat 0.0g
Cholesterol 66mg
Sodium 81mg
Total Carbohydrates 45.3g
Dietary Fiber 3.2g
Sugars 0.0g
Protein 34.7g
Weight Watchers Point Approximation: 6

Golden Chicken and Couscous

Roasted Pepper Pork Chops, Steamed Broccoli and Baked Spaghetti Squash Roasted bell peppers and cilantro combined the tart of lemon make a excellent marinate with pork.

Per serving:
Calories 348
Total Fat 11.9g
Saturated Fat 2.7g
Trans Fat 0.0g
Cholesterol 104mg
Sodium 272mg
Total Carbohydrates 26.6g
Dietary Fiber 8.2g
Sugars 9.0g
Protein 36.7g
Weight Watchers Point Approximation: 8

Roasted Pepper Pork Chops, Steamed Broccoli and Baked Spaghetti Squash

Slow Cooked BBQ Pork Sandwichs Slow cooked bbq pork until it easily pulls apart. Served on rolls. Don't forget the napkins! Suggest serving with coleslaw and potato salad for a real feast.

Per serving:
Calories 470
Total Fat 16.0g
Saturated Fat 5.2g
Trans Fat 0.1g
Cholesterol 137mg
Sodium 450mg
Total Carbohydrates 31.8g
Dietary Fiber 3.3g
Sugars 7.8g
Protein 47.4g
Weight Watchers Point Approximation: 10

Slow Cooked BBQ Pork Sandwichs

Pork and Green Chili Chili Slow simmered chili featuring great northern beans, pork, green enchalada sauce, tomatillos.

Per serving:
Calories 478
Total Fat 14.2g
Saturated Fat 4.8g
Trans Fat 0.1g
Cholesterol 136mg
Sodium 387mg
Total Carbohydrates 33.9g
Dietary Fiber 10.3g
Sugars 4.2g
Protein 53.6g
Weight Watchers Point Approximation: 11

Pork and Green Chili Chili

Montego Bay Pork Slow cooked pork simmered in a sweet apricot-pineapple and red bell pepper sauce served over rice. Recommend serving with a arugula salad.

Per serving:
Calories 445
Total Fat 5.9g
Saturated Fat 1.7g
Trans Fat 0.0g
Cholesterol 65mg
Sodium 331mg
Total Carbohydrates 70.4g
Dietary Fiber 3.8g
Sugars 28.7g
Protein 29.6g
Weight Watchers Point Approximation: 9

Montego Bay Pork

Pork Tenderloin with Pears Slow cooked pork simmered with pears,ginger, nutmeg, raisins,garlic, thyme and white wine. Recommend serving with a fresh salad and rustic bread.

Per serving:
Calories 241
Total Fat 6.6g
Saturated Fat 1.8g
Trans Fat 0.0g
Cholesterol 65mg
Sodium 267mg
Total Carbohydrates 18.2g
Dietary Fiber 1.8g
Sugars 12.4g
Protein 25.2g
Weight Watchers Point Approximation: 5

Pork Tenderloin with Pears

Creamy Broccoli Soup Slow cooked broccoli soup loaded with potatoes, cayenne pepper, onion and a bit of half/half. Suggest serving with a tossed green salad and rustic bread.

Per serving:
Calories 139
Total Fat 5.1g
Saturated Fat 3.0g
Trans Fat 0.0g
Cholesterol 15mg
Sodium 174mg
Total Carbohydrates 19.8g
Dietary Fiber 4.5g
Sugars 3.0g
Protein 5.8g
Weight Watchers Point Approximation: 3

Creamy Broccoli Soup

Minestrone Soup Slow cooked minestrone soup is loaded with white beans, potatoes, carrots, green beans, macaroni, onions, celery,oregano, tarregon and a bit of white wine. Suggest topping with grated parmesan cheese.

Per serving:
Calories 323
Total Fat 5.9g
Saturated Fat 0.9g
Trans Fat 0.0g
Cholesterol 8mg
Sodium 188mg
Total Carbohydrates 51.2g
Dietary Fiber 10.4g
Sugars 5.5g
Protein 12.1g
Weight Watchers Point Approximation: 7

Minestrone Soup

Chickpea and Sausage Soup Slow cooked soup loaded with chickpeas, turnips, carrots, spinach, celery, potatoes, onions, chorizo sausage links, bay and parsley. Suggest serving with a rustic bread.

Per serving:
Calories 413
Total Fat 18.0g
Saturated Fat 3.8g
Trans Fat 0.0g
Cholesterol 13mg
Sodium 368mg
Total Carbohydrates 48.3g
Dietary Fiber 12.9g
Sugars 8.4g
Protein 17.4g
Weight Watchers Point Approximation: 10

Chickpea and Sausage Soup

White Bean Soup This slow cook soup contains white beans, garlic, onions, celery, spinach, carrots,leeks and thyme. Simmered to perfection. Suggest serving with a fresh salad and rustic bread.

Per serving:
Calories 345
Total Fat 14.4g
Saturated Fat 2.1g
Trans Fat 0.0g
Cholesterol 0mg
Sodium 181mg
Total Carbohydrates 43.5g
Dietary Fiber 10.1g
Sugars 4.8g
Protein 13.2g
Weight Watchers Point Approximation: 8

White Bean Soup

Corn and Rice Soup Slow cooked soup featuring corn and rice simmered with garlic, onions, red bell pepper and tomato. Suggest serving with a salad and rustic bread.

Per serving:
Calories 127
Total Fat 5.1g
Saturated Fat 0.5g
Trans Fat 0.0g
Cholesterol 0mg
Sodium 262mg
Total Carbohydrates 19.4g
Dietary Fiber 2.1g
Sugars 4.5g
Protein 2.8g
Weight Watchers Point Approximation: 3

Corn and Rice Soup

Red Beans and Rice Soup Slow cooked soup featuring kidney beans and rice. Simmered with carrots, green bell pepper, celery, onions and bay leaf. Suggest serving with rustic bread.

Per serving:
Calories 227
Total Fat 9.6g
Saturated Fat 1.4g
Trans Fat 0.0g
Cholesterol 0mg
Sodium 165mg
Total Carbohydrates 29.6g
Dietary Fiber 6.2g
Sugars 4.8g
Protein 6.9g
Weight Watchers Point Approximation: 5

Red Beans and Rice Soup

Potato Leek Soup Slow cooked soup featuring potatoes and leek. Simmered with garlic, mushrooms and rosemary.

Per serving:
Calories 290
Total Fat 9.7g
Saturated Fat 1.4g
Trans Fat 0.0g
Cholesterol 0mg
Sodium 160mg
Total Carbohydrates 47.6g
Dietary Fiber 6.8g
Sugars 7.2g
Protein 5.5g
Weight Watchers Point Approximation: 7

Potato Leek Soup

Hamburger Mushroom Soup Slow cooked soup featuring hamburger, carrots, mushrooms, onion, garlic and spike seasoning.

Per serving:
Calories 96
Total Fat 5.9g
Saturated Fat 2.3g
Trans Fat 0.4g
Cholesterol 26mg
Sodium 157mg
Total Carbohydrates 2.9g
Dietary Fiber 0.6g
Sugars 1.3g
Protein 7.9g
Weight Watchers Point Approximation: 2

Hamburger Mushroom Soup

Roman Beef Oxtail Soup Slow cooked soup featuring beef oxtail, bacon, onion, garlic, tomato, celery, carrots, red wine, bay leaf, parley and cloves.

Per serving:
Calories 750
Total Fat 42.5g
Saturated Fat 13.8g
Trans Fat 0.0g
Cholesterol 194mg
Sodium 422mg
Total Carbohydrates 16.4g
Dietary Fiber 4.4g
Sugars 8.8g
Protein 66.9g
Weight Watchers Point Approximation: 19

Roman Beef Oxtail Soup

Mulligatawny Soup Slow cooked mulligatawny soup. Featuring bite sized pieces of chicken, onion, apple, celery, tomatoes, green bell pepper with a bit of curry, cloves and lemon.

Per serving:
Calories 99
Total Fat 1.0g
Saturated Fat 0.2g
Trans Fat 0.0g
Cholesterol 22mg
Sodium 258mg
Total Carbohydrates 13.5g
Dietary Fiber 2.9g
Sugars 5.1g
Protein 10.8g
Weight Watchers Point Approximation: 1

Mulligatawny Soup

Marinara and Pasta Our family favorite slow simmer marinara served over pasta of choice. Recommend serving with a salad.

Per serving:
Calories 490
Total Fat 9.9g
Saturated Fat 1.4g
Trans Fat 0.0g
Cholesterol 83mg
Sodium 93mg
Total Carbohydrates 85.4g
Dietary Fiber 4.5g
Sugars 13.1g
Protein 17.0g
Weight Watchers Point Approximation: 11

Marinara and Pasta

Black Olive and Pepper Spaghetti Slow cooked sauce features black olives, red pepper flakes, basil, garlic, onion, brown sugar and tomato (of course). Serve over favorite pasta.

Per serving:
Calories 188
Total Fat 8.7g
Saturated Fat 1.2g
Trans Fat 0.0g
Cholesterol 0mg
Sodium 239mg
Total Carbohydrates 26.6g
Dietary Fiber 5.6g
Sugars 14.4g
Protein 4.8g
Weight Watchers Point Approximation: 4

Black Olive and Pepper Spaghetti

Cacciatore Style Spaghetti Slow cooked cacciatore style spaghetti sauce featuring bite sized chicken, garlic, onion, white wine, basil and tomato. Suggest serving over favorite pasta.

Per serving:
Calories 288
Total Fat 13.3g
Saturated Fat 2.3g
Trans Fat 0.0g
Cholesterol 15mg
Sodium 240mg
Total Carbohydrates 31.7g
Dietary Fiber 5.4g
Sugars 14.8g
Protein 10.1g
Weight Watchers Point Approximation: 7

Cacciatore Style Spaghetti

Tomato Pesto Tuna and Pasta Quick fix pasta dish. Tuna, tomato pesto, mushrooms and onion served over spirala pasta.

Per serving:
Calories 174
Total Fat 4.7g
Saturated Fat 0.7g
Trans Fat 0.0g
Cholesterol 31mg
Sodium 122mg
Total Carbohydrates 23.0g
Dietary Fiber 2.6g
Sugars 1.2g
Protein 11.8g
Weight Watchers Point Approximation: 3

Tomato Pesto Tuna and Pasta

Seashell Pasta Delight Seashell pasta mixed with tomotoes, capers, olives and herbs.

Per serving:
Calories 225
Total Fat 12.9g
Saturated Fat 1.8g
Trans Fat 0.0g
Cholesterol 22mg
Sodium 244mg
Total Carbohydrates 25.2g
Dietary Fiber 3.5g
Sugars 3.4g
Protein 5.0g
Weight Watchers Point Approximation: 5

Seashell Pasta Delight

Ginger Orange Beef and Broccoli Stirfry Flank steak marinated in orange juice, soy and garlic with broccoli and chestnuts. Suggest serving over rice and fresh chopped red bell peppers.

Per serving:
Calories 386
Total Fat 7.2g
Saturated Fat 2.6g
Trans Fat 0.0g
Cholesterol 26mg
Sodium 259mg
Total Carbohydrates 57.3g
Dietary Fiber 3.0g
Sugars 5.3g
Protein 22.6g
Weight Watchers Point Approximation: 8

Ginger Orange Beef and Broccoli Stirfry

Irish Corned Beef, Potatoes and Carrots Tried and true corned beef dinner slow cooked with beer, thyme, onions, potatoes and carrots. This is not a slow salt dish.

Per serving:
Calories 371
Total Fat 11.7g
Saturated Fat 3.7g
Trans Fat 0.0g
Cholesterol 41mg
Sodium 968mg
Total Carbohydrates 48.8g
Dietary Fiber 8.2g
Sugars 7.2g
Protein 16.3g
Weight Watchers Point Approximation: 8

Irish Corned Beef, Potatoes and Carrots

Citrus Marinated Sirloin Steaks, Rice and Greens This is a terrific quick saute steak marinated in an orange and lime juice combined with cumin and garlic. Served with sauteed turnip greens and brown rice.

Per serving:
Calories 760
Total Fat 32.5g
Saturated Fat 11.5g
Trans Fat 0.0g
Cholesterol 95mg
Sodium 139mg
Total Carbohydrates 67.6g
Dietary Fiber 7.8g
Sugars 20.7g
Protein 51.3g
Weight Watchers Point Approximation: 18

Citrus Marinated Sirloin Steaks, Rice and Greens