Weight Watchers FreeStyle Plan One Week Menu Plan

Breakfast Cauliflower Fried Rice SmartPoints® value 4*

1/2 of recipe (about 2 1/4 cups): 245 calories, 5.5g total fat (1.5g sat fat), 803mg sodium, 31.5g carbs, 7g fiber, 13.5g sugars, 19g protein

SmartPoints® value 4*
Prep: 10 minutes
Cook: 20 minutes


2 slices center-cut bacon or turkey bacon
4 cups roughly chopped cauliflower (or HG Alternative)
3/4 cup (about 6 large) egg whites or fat-free liquid egg substitute
1 cup frozen petite mixed vegetables
1 cup chopped onion
1 tsp. chopped garlic
1 tsp. sesame oil
2 tbsp. thick teriyaki marinade or sauce


Cook bacon until crispy, either in a skillet over medium heat or on a microwave-safe plate in the microwave. (See package for cook time.)

Pulse cauliflower in a blender until reduced to rice-sized pieces, working in batches as needed.

Bring an extra-large skillet sprayed with nonstick spray to medium heat. Scramble egg whites/substitute until fully cooked, 3 - 4 minutes, using a spatula to break it up into bite-sized pieces. Transfer to a medium bowl, and cover to keep warm.

Remove skillet from heat; clean, if needed. Re-spray, and bring to medium-high heat. Add frozen veggies and 2 tbsp. water. Cover and cook for 2 minutes, or until thawed.

Meanwhile, chop or crumble bacon.

Add cauliflower rice, onion, garlic, and sesame oil to the skillet. Cook and stir until veggies have mostly softened, 6 - 8 minutes.

Add scrambled egg whites/substitute, chopped/crumbled bacon, and teriyaki sauce. Cook and stir until hot and well mixed, about 1 minute.


HG Alternative: Instead of blending 4 cups of roughly chopped cauliflower into rice-sized pieces, use 3 1/2 cups premade cauliflower rice or crumbles, like the kinds by Trader Joe's and Green Giant Fresh.

SmartPoints® Reminder: Recipe values won't always match up with the SmartPoints® calculator. Just like Weight Watchers, in recipes, we don't factor in the calories, sugar, etc., from fruits and veggies with a SmartPoints® value of 0. (Blended beverages are the exception.) Click here for the full 411!

Source: http://www.hungry-girl.com

No comments:

Post a Comment