Weight Watcher PointsPlus (TM)

FrontBack-6thEdition -Spine-outlines

Quick and Healthy Meals from Trader Joe’s

by Jamie Davidson, M.S.

Weight Watcher PointsPlus™ and nutritional analysis changes for the 6th Edition (December 2014)

Key
( ) following recipe name indicates Weight Watcher PointsPlus™

*Indicates that there is a change in one or more of the nutritional components originally reported due to a change to the product, product substitution update or miscalculation.

-Sodium amounts for recipes using beans assume that rinsing beans will reduce sodium by at least one third.

-Fresh bruschetta has less sodium and was used in the calculation of sodium levels of recipes using it.

This information is in no way intended as medical advice or as a substitute for medical counseling. Every effort has been made to give accurate information however, product changes, product production, the person who is cooking’s recipe interpretation, substitutions and actual serving size may alter the accuracy of this information.

 

Quick and Healthy Meals from Trader Joe’s includes gluten-free recipes with indicators and a gluten-free index. It can be purchased through JamieDavidsonCooks! as well as on Amazon and Barnes and Noble. It is available on Kindle through Amazon.

 

Page Number            Recipe Name                 Weight Watcher PointsPlus™

Chicken and Turkey

15. *Chicken Salsa Bowl with Mango Pineapple Salsa (5)
(315 calories, 2.4 g fat, 455 mg sodium, 49 g carbohydrate, 10 g fiber, 23 g protein)

16. *Black Bean Soup with Spicy Jalapeño Chicken Sausage (5)
(185 calories, 4.5 g fat, 672 mg sodium, 26 g carbohydrate, 4.5 g fiber, 11 g protein)

17. *Salsa Verde Chicken (4)
(208 calories, 2.3 g fat, 745 mg sodium, 17.3 g carbohydrate, 2.8 g fiber, 24 g protein)

18. *Chicken and Salsa (8)
(316 calories, 3.2 g fat, 380 mg sodium, 44 g carbohydrate, 4.3 g fiber, 27 g protein)

19. *Chipotle Chicken Taco Salad (8)
(350 calories, 13 g fat, 468 mg sodium, 28 g carbohydrate, 7.6 g fiber, 26 g protein)

20. *Chicken and Veggie Tostadas (6)
(370 calories, 9.5 g fat, 724 mg sodium, 38 g carbohydrate, 7 g fiber, 34 g protein)

21. *Chicken and Goat Cheese Quesadillas (7)
(278 calories, 9 g fat, 525 mg sodium, 30 g carbohydrate, 5.4 g fiber, 17 g protein)

22. *Spicy Chicken Chili, 22 (6)
(292 calories, 2.3 g fat, 417 mg sodium, 35 g carbohydrate, 10 g fiber, 29 g protein)

23. *Grilled Chicken Quesadillas (8)
(321 calories, 10 g fat, 511 mg sodium, 28 g carbohydrate, 3.1 g fiber, 31 g protein)

24. *Quick Chicken Tortilla Soup (3)
(180 calories, 4.6 g fat, 726 mg sodium, 15 g carbohydrate, 4 g fiber, 19 g protein)

25. Cheesy Chicken Enchilada (6)

29. *Yellow Curry with Chicken and Mushrooms (10)
(385 calories, 12.5 g fat, 1268 mg sodium, 43 g carbohydrate, 3.8 g fiber, 26 g protein)

30. Thai Chicken Wraps (7)

31. *Thai Curried Chicken (7)
(270 calories, 8.5 g fat, 980 mg sodium, 30 g carbohydrate, 4.2 g fiber, 18 g protein)

32. *Curried Chicken Salad with Mango, 32 (3)
(157 calories, 2.25 g fat, 246 mg sodium, 19 g carbohydrate, 1 g fiber, 17 g protein)

33. *Chicken Teriyaki Rice Bowl (10)
(381 calories, 6.8 g fat 572 mg sodium, 58 g carbohydrate, 5 g fiber, 23 g protein)

34. *Chicken Teriyaki Pasta (12)
(460 calories, 6 g fat, 694 mg sodium, 63 g carbohydrate, 3.7 g fiber, 38 g protein)

35. *Apricot Mustard Chicken (9)
(392 calories, 3 g fat, 581 mg sodium, 59 g carbohydrate, 1.5 g fiber, 26 g protein)

36. *Potsticker Soup (4)
(197 calories, 2.25 g fat, 689 mg sodium, 28 g carbohydrate, 5.5 g fat, 11.5 g protein)

37. *Chicken Vegetable Stir Fry (4)
(307 calories, 6.8 g fat, 638 mg sodium, 30 g carbohydrate, 2.45 g fiber, 27 g protein)

38. *Teriyaki Chicken, Pineapple and Swiss Cheese Open-Face Sandwiches (10)
(393 calories, 8.3 g fat, 750 mg sodium, 44 g carbohydrate, 2.8 g fiber, 34 g protein)

39. *Chicken Wraps with Curry Mango Mayonnaise (7)
(264 calories, 4.4 g fat, 622 mg sodium, 37 g carbohydrate, 4.7 g fiber, 21.5 g protein)

40. *Fruity Curried Chicken (10) With apricots in water
(406 calories, 4 g fat, 523 mg sodium, 62 g carbohydrate, 3.7 g fiber, 30 g protein)

41. *Spicy Chicken Peanut Soup (3)
(184 calories, 6.3 g fat, 348 mg sodium, 11 g carbohydrate, 2.4 fiber, 24 g protein)

42. *Szechuan Chicken-Broccoli Slaw Salad (5)
(190 calories, 8.5 g fat, 413 mg sodium, 14 g carbohydrate, 2.5 g fiber, 20 g protein)

43. *Thai Chicken Pizza (11)
(416 calories, 11 g fat, 989 mg sodium, 57 g carbohydrate, 4.5 g fiber, 22 g protein)

47. *Caesar Chicken Green Salad (5)
(222 calories, 4.5 g fat, 595 mg sodium, 18 g carbohydrate, 5.25 g fiber, 23 g protein)

48. *Polenta with Chicken Sausage (6)
(237 calories, 4.4 g fat, 800 mg sodium, 35 g carbohydrate, 6.2 g fiber, 17 g protein)

49. *Blue Cheese-Chicken Salad, (8)
(276 calories, 8 g fat, 426 mg sodium, 32 g carbohydrate, 2 g fiber, 24 g protein)

50. *Chicken Salad Wraps (7)
(294 calories, 8.5 g fat, 654 mg sodium, 32 g carbohydrate, 7.6 g fiber, 27 g protein)

51. *Chicken Alfredo (6)
(267 calories, 4.7 g fat, 440 mg sodium, 25 g carbohydrate, 4.4 g fiber, 29 g protein)

52. *Butternut Lentil Stew with Mango Chicken Sausage (8)
(360 calories, 5.3 g fat, 1110 mg sodium, 49 g carbohydrate, 12.7 g fiber, 27 g protein)

53. Bulgarian Turkey Wraps (7)

54. *Honey Mustard-Peach Salsa Chicken (4)
(180 calories, 2.8 g fat, 320 mg sodium, 14.5 g carbohydrate, 1.7 g fiber, 21 g protein)

55. *Fried Rice Italiano with Chicken Sausage (9)
(340 calories, 9.75 g fat, 745 mg sodium, 53 g carbohydrate, 4.5 g fiber, 14 g protein)

56. *Chicken Caesar Penne Pasta (9)
(360 calories, 4.75 g fat, 947 mg sodium, 41 g carbohydrate, 3 g fiber, 36 g protein)

57. *Chicken Sausage Pizza (9)
(390 calories, 8.8 g fat, 897 mg sodium, 58 g carbohydrate, 7 g fiber, 16.5 g protein)

58. *Chicken BBQ Pizza (7)
(286 calories, 2.5 g fat, 722 mg, 53 g carbohydrate, 4.4 g fiber, 15 g protein)

59. *Chicken Cheese Pizza (9)
(413 calories, 9.2 g fat, 1135 mg sodium, 54 g carbohydrate, 6.7 g fiber, 26 g protein)

Seafood

63. *Baja Fish Tacos (6)
(258 calories, 6 g fat, 242 mg sodium, 28 g carbohydrate, 4.5 g fiber, 24 g protein)

64. *Shrimp Tacos with Mango Salsa (6)
(196 calories, 2.4 g fat, 563 mg sodium (rinsed well and patted), 29 g carbohydrate,
2.5 g fiber, 27 g protein)

65. *Chili Scallops with Black Bean Salsa (5)
(245 calories, 3.6 g fat, 667 mg sodium, 25 g carbohydrate, 6.5 g fiber, 25 g protein)

66. Fish or Shrimp with Cilantro Sauce (7)

67. Tilapia with Peach Salsa (4)

71. *Stir Fry Vegetables with Shrimp (7)
(268 calories, 2.6 g fat, 732 mg sodium, 37 g carbohydrate, 4.2 g fiber, 25 g protein)

72. *Ahi Tuna in Curry Simmer Sauce with Mango Salsa (4)
(180 calories, 2.7 g fat, 269 mg sodium, 15 g carbohydrate, 3.3 g fiber, 24 g protein)

73. *Curried Lentil-Spinach Salad with Shrimp (7)
(278 calories, 5.2 g fat, 606 mg sodium, 35 g carbohydrate, 10.5 g fiber, 27 g protein)

74. *Lemon-Basil Shrimp with Rice (7)
(278 calories, 2.3 g fat, 306 mg sodium, 39 g carbohydrate, 2.2 g fiber, 29 g protein)

75. *Seared Curry Salmon (12)
(482 calories, 12 g fat, 848 mg sodium, 59 g carbohydrate, 6.3 g fiber, 32 g protein)

76. *Shrimp Mango Stir Fry (9)
(378 calories, 3 g fat, 406 mg sodium, 59 g carbohydrate, 5 g fiber, 29 g protein)

77. Biryani with Shrimp (7)

78. *Halibut in Thai Curry Sauce over Polenta (10)
(387 calories, 7.2 g fat, 924 mg sodium, 48 g carbohydrate, 4.7 g fiber, 36 g protein)

81. *Smoked Salmon Salad (4)
(237 calories, 9.25 g fat, 828 mg sodium, 23 g carbohydrate, 2 g fiber, 20 g protein)

82. *Salmon Pasta Salad (8)
(260 calories, 8 g fat, 447 mg sodium, 43 g carbohydrate, 5.75 g fiber, 17 g protein)

83. *Savory Scallops (10) Points and calories reflect using fresh bruschetta
(432 calories, 9 g fat, 383 mg sodium, 48 g carbohydrate, 5 g fiber, 27 g protein)

84. *Veggie Shrimp Gumbo (4)
(165 calories, 1 g fat, 388 mg sodium, 30 g carbohydrate, 3.6 g fiber, 9.6 g protein)

85. *Tuna and White Beans Italiano Salad (3) Sodium amount reflects beans being rinsed
(160 calories, 2 g fat, 223 mg sodium, 20 g carbohydrate, 8.8 g fiber, 15 g protein)

86. Balsamic- Glazed Halibut (5)

87. *Seafood Pasta Marinara (6)
(285 calories, 2.4 g fat, 658 mg sodium, 36 g carbohydrate, 5 g fiber, 20 g protein)

88. *Scallops Dijon (8)
(345 calories, 3.3 g fat, 300 mg sodium, 49 g carbohydrate, 3 g fiber, 23 g protein)

89. *Shrimp Italiano (8) Without Parmesan
(331 calories, 2.5 g fat, 560 mg sodium, 46 g carbohydrate, 3 g fiber, 32 g protein)

90. *Soycutash n’ Shrimp (5)
(254 calories, 5.5 g fat, 433 mg sodium, 14 g carbohydrate, 6.4 g fiber, 30 g protein)

91. Shrimp Pizza (9)

Vegetarian

95. *Tofu Tacos (4)
(164 calories, 3.65, 57 mg sodium, 27 g carbohydrate, 3 g fiber, 7.5 g protein)

96. Black Bean and Rice Soup (5)

97. *Lentil Salsa Stew (6)
(269 calories, 1 g fat, 576 mg sodium, 54 g carbohydrate, 12 g fiber, 13 g protein)

98. *Gordito (8)
(300 calories, 4.6 g fat, 833 mg sodium, 48 g carbohydrate, 7 g fiber, 22 g protein)

99. *Portobello Mushroom Fajitas (5)
(198 calories, 4.3 g fat, 163 mg sodium, 31 g carbohydrate, 8.2 g fiber, 9.6 g protein)

103. *Apricot Lentil Soup (4)
(191 calories, 0.3 g fat, 573 mg sodium, 35 g carbohydrate, 11 g fiber, 13 g protein)

104. Easy Curry Vegetables and Tofu (6)

105. Spinach Mushroom Curry (6)

106. *Peanut Pasta with Tofu (8)
(302 calories, 10 g fat, 111 mg sodium, 34 g carbohydrate, 3.3 g fiber, 18 g protein)

108. Asian Stir Fry Vegetables with Tofu and Peanut Vinaigrette (8)

109. *Asian Style Brown Rice Tofu Salad (8)
(296 calories, 5.4 g fat, 352 mg sodium, 52 g carbohydrate, 4.8 g fiber, 11 g protein)

110. *Asian Style Pumpkin Soup (3)
(143 calories, 6.8 g fat, 324 mg sodium, 16 g carbohydrate, 5 g fiber, 2.8 g protein)

111. * Curry Tofu with Couscous (4)
(153 calories, 2.6 g fat, 127 mg sodium, 23 g carbohydrate, 2.2 g fiber, 7.8 g protein)

112. *Quick Carrot Ginger Coconut Soup (3)
(105 calories, 4 g fat, 338 mg sodium, 19 g carbohydrate, 1 g fiber, 1.6 g protein)

113. Quinoa Peanut Tofu (7)

114. Tofu Stir Fry with Almonds (9)

115. Peanut-Tamarind Sweet Potato Curry (8)

116. *Spinach Salad with Tofu and Asian Vinaigrette (3)
(146 calories, 5.8 g fat, 268 mg sodium, 11 g carbohydrate, 2 g fiber, 12 g protein)

119. *Spaghetti with Tofu (10)
(430 calories, 8 g fat, 460 mg sodium, 58 g carbohydrate, 6 g fiber, 23 g protein)

120. *Lentil Ragout (6)
(250 calories, 0.5 g fat, 460 mg sodium, 51 g carbohydrate, 15 g fiber, 12 g protein)

121. Penne Peperonata with Beans and Basil (7)

122. *Easy Lentil Feta Wraps (6)
(269 calories, 3.4 g fat, 500 mg sodium, 41 g carbohydrate, 11 g fiber, 16 g protein)

123. Black Bean and Quinoa Salad (7)
(sodium is reduced to 96 mg per serving if use 1 (15-ounce) can Trader Joe’s Organic Black Beans in place of regular canned black beans)

124. *Italian Vegetables with Bruschetta and Beans (3)
(138 calories, 2.25 g fat, 244 mg sodium, 23 g carbohydrate, 7 g fiber, 6.6 g protein)

125. *Lentil Salad (2)
(176 calories, 0 g fat, 323 mg sodium, 21 g carbohydrate, 6.5 g fiber, 7 g protein)

126. Butternut Squash-White Bean Soup (3)

127. Greek Pizza (6)

128. *Veggie Ranch Pizza (8)
(328 calories, 5.6 g fat, 737 mg sodium, 54 g carbohydrate, 6 g fiber, 15 g protein)

 

cover60Find more wonderful recipes using healthy foods from Trader Joe’s in Livin’ Lean with Trader Joe’s. Available through JamieDavidsonCooks! and on Amazon. Weight Watcher PointsPlus are on my website.

Both cookbooks include gluten-free, vegetarian and vegan recipes which are suitable for help with weight loss and other health issues.

Both books make great graduation, wedding shower, Mother’s Day and birthday gifts.

For help with permanent weight loss, check out my What Works Weight Loss site and contact me for a complimentary consultation.

 

 

 

 

 

 

 

 

 

 

 

 

 

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