Recipe

If you love goulash and you are currently doing Weight Watchers, you will be happy to know that there are plenty of recipes that you can try and still remain within your WW points daily limit.  

We are sharing the most popular goulash recipes with you today that include a variety of different ingredients and various ways to cook them. You will even find a recipe for your Instant Pot or Dutch Oven. 

Goulash is one of those comfort foods that can bring back childhood memories and put a smile on just about anybody’s face. We are super excited to provide you with recipes that allow folks on Weight Watchers to enjoy a big dish of yummy goulash! 

Top 6 Best Weight Watchers Goulash Recipes 

Below you will find several different variations and styles for making some tasty goulash meals. These can be enjoyed with the whole family because they are full of flavor and don’t hold back on the essential ingredients that make goulash an amazing option.

If you love pasta and meat, then you will LOVE all of these goulash recipes! You can also add any MyWW Zero-Point foods to these without affecting the WW point details. There are many vegetables that can be served on the side or even tossed into your goulash mixture!   

Traditional Weight Watchers Goulash 

This recipe sticks to the basics and offers you a traditional goulash that will make your mouth water while cooking it. It’s effortless to make and can even be frozen for a fast on-the-go meal at a later date. Well, if you have any leftovers!

If you want to add a little kick, simply add some spices or even a few jalapenos to your goulash while it’s cooking. This recipe is designed to allow you to tweak it however you want!   

Here is what you need: 

• 1 cup of pasta (elbow macaroni is Ideal)
• 1 pound of either ground turkey or beef 
• 1 medium-sized onion 
• 1 8-ounce can of diced tomatoes 
• ½ cup frozen corn (or canned corn, just drain and rinse it first) 
• 1 8-ounce can or bottle of tomato sauce (or homemade if you have it)
• ½ tsp ground cumin
• ½ tsp salt 
• ½ tsp pepper
• 1 cup or can of ground chilies (Optional) 

Step 1 – You need to cook your pasta according to the instructions on the bag or box and set it aside. We normally use elbow macaroni, but any other shape will also work if you don’t have any elbows.

Step 2 – Saute the onion over medium heat, and then add your ground meat to your skillet. Continue to cook it until the meat is browned and is thoroughly cooked. It would be best to use a spoon or spatula to break the meat up into smaller pieces.

Step 3 – Now add the diced tomatoes, corn, tomato sauce, ground cumin, salt, pepper, and chilies if you are using them and stir everything together, making sure that everything is well combined.

Step 4 – Allow the mixture to cook for several minutes while coming to a boil. 

Step 5 – Reduce the heat and leave it uncovered for 2 to 3 minutes so that everything can season together.

Step 6 – Add your cooked pasta and mix it around to combine all the ingredients together. 

Step 7 – Serve immediately or allow it to cool, and then store it in the fridge until you are ready to consume it.  

Tip: You could add some parmesan cheese to the top of your goulash, but then you will need to add a ½ WW point per TBSP of parmesan cheese. If you prefer mozzarella cheese, ¼ cup of fat-free shredded mozzarella is 1 WW point.  

Weight Watchers Points 

90% Lean Ground Beef (3 oz) – 4 WW SmartPoints

Extra Lean Beef (3 oz) – 3 WW SmartPoints

93% Lean Ground Turkey (3 oz) – 4 WW SmartPoints     

Southwestern Weight Watchers Goulash 

If you want to add a little southwestern flair to your goulash, then this recipe will do the trick! It’s packed with all kinds of yummy ingredients, all while boosting your protein intake. 

It can be served for lunch or dinner and is the perfect family meal for those busy evenings where you don’t have a lot of time! You can also freeze your leftovers for another day, which makes meal planning super easy!  

Here is what you will need:

• 1 cup uncooked whole-wheat elbow macaroni (or regular pasta) 
• 1 pound of 99% lean ground turkey 
• 1 chopped medium-sized onion 
• 1 28-ounce can of undrained diced tomatoes 
• 1 cup of frozen corn 
• 1 8-ounce can of sugar-free tomato sauce 
• 1 4-ounce can of green chilies chopped 
• ¼ cup fresh cilantro (minced) 
• 1 tsp ground cumin
• ½ tsp pepper
• ¼ tsp salt  

Step 1 – Cook your elbow macaroni or pasta by following the instructions on the packaging.

Step 2 – In a separate skillet, saute your onion over medium heat until it is softened and translucent, and then add your lean ground turkey. Cook until your meat is brown and cooked completely through. You will want to break your meat into smaller pieces if it is stuck together. 

Step 3 – Add your tomato sauce, corn, diced tomatoes, cumin, chilies, salt, and pepper. Mix everything together and allow it to simmer uncovered over low heat for approximately 5 minutes. 

Step 4 – Your pasta should be done cooking now; go ahead and drain it, then add it to your meat mixture. You should now add the fresh cilantro and allow everything to season together. 

Step 5 – Serve immediately or prepare it to be frozen and consumed on another day.  

Tip: You can adjust the seasonings based on your taste preferences. You can also omit the chilies or cilantro if you do not like them. 

Weight Watchers Points 

93% Lean Ground Turkey – 2 WW SmartPoints Per Serving 

Nutritional Info Per Serving (Makes 6 Servings)  

Calories – 211

Cholesterol – 41 mg

Sodium – 139 mg

Carbohydrates – 25 g

Fiber – 1 g

Sugar – 1 g

Protein – 22 g 

Weight Watchers Instant Pot Goulash 

If you are looking for a simple and delicious goulash recipe for your Instant Pot, then we got you covered. This version has a ton of veggies in it, and the process is incredibly easy to make.  

Using your Instant Pot for a quick meal is ideal when you don’t have a lot of time to prepare your dinners. You’ll just need a few items from the store and the rest you probably already have in your kitchen. 

Here is what you will need:

• 1 pound fat-free ground turkey 
• 1 cup uncooked elbow macaroni (whole wheat)
• 1 14-ounce can of crushed tomatoes 
• 1 cup chopped bell peppers
• 1 cup chopped zucchini 
• ½ cup finely chopped or minced onion 
• 1 tbsp of minced garlic
• 2½ tbsp of Italian seasoning 
• 1 or 2 bay leaves (depending on your taste buds)   

Step 1 – Turn on your Instant Pot and set it on Sauté. Lightly spray the inside of the pot with oil.

Step 2 – Place your ground turkey in the pot and cook until it is completely browned, breaking it up into smaller pieces.

Step 3 – Add your onion, garlic, and Italian seasoning to the Instant Pot and combine it all together with the meat. Then place the bay leaves on top. 

Step 4 – Now add your bell peppers, crushed tomatoes, and zucchini. Use the empty can from the tomatoes to fill it up with 14 ounces of water and add it to the mixture.

Step 5 – Add your uncooked elbow macaroni to the pot and mix everything together really well. 

Step 6 – Close your Instant Pot and lock the lid. Now turn the valve to ‘sealing’ and choose ‘pressure cook.’

Step 7 – Set the timer for three minutes.

Step 8 – Once the timer goes off, remove the lid after pushing the quick release for the pressure. 

Step 9 – Mix all the ingredients one more time before serving. 

Weight Watchers Points 

Fat-Free Ground Turkey – 2 WW SmartPoints Per Serving 

Nutritional Info Per Serving Size: 1¼ Cups  

Calories – 165

Fat – 2 g

Saturated Fat – 1 g

Cholesterol – 42 mg

Sodium – 131 mg

Carbohydrates – 25 g

Fiber – 3 g

Sugar – 5 g

Protein – 21 g 

Iron – 3 mg

Calcium – 73 mg 

Potassium – 590 mg

Weight Watchers Extra Beefy Goulash  

If you like beef in your goulash, then this extra beefy recipe will be right up your alley! It’s hearty and chocked full of protein. The serving size won’t leave you wondering what you can eat next, and the savory flavor will have you begging for more!  

This recipe makes 8 servings, so you can easily freeze some portions in a single-serving container and consume them on another day. 

Here is what you will need:

• 1 package of uncooked whole-wheat elbow macaroni (12 ounces) 
• 2 pounds lean ground beef (95%)
• 2 medium onions chopped (yellow)
• 3 minced garlic cloves
• 3 cups of water 
• 2 cans of sugar-free tomato sauce (15 ounces)   
• 2 cans of diced tomatoes (14.5 ounces) 
• 1 cup chopped bell pepper 
• 3 tbsp soy sauce (low sodium)
• 2 tbsp Italian seasoning
• 1 tbsp seasoned salt 
• 1 tsp paprika 
• ½ tsp pepper 
• 2 bay leaves 

Step 1 – Place your lean ground beef in a large skillet pan or dutch oven over medium heat. Allow your meat to cook completely until it is brown in color, and break it up with a spatula.

Step 2 – You will want to drain all the excess grease from your pan.

Step 3 – Add the garlic and onions to your meat and combine them all together while cooking over medium heat. You want the onions to get soft and translucent in color.

Step 4 – Now add the three cups of water, diced tomatoes, bell pepper, tomato sauce, soy sauce, Italian seasoning, salt, pepper, and paprika. Lastly, add the bay leaves and then mix everything together really well.  

Step 5 – Allow the mixture to come to a boil and then reduce the heat to simmer. Place a lid on your pot and let it simmer before adding your pasta, approximately 15 to 20 minutes.

Step 6 – Stir in your dry whole wheat elbow macaroni and mix everything together until thoroughly combined. 

Step 7 – Place the lid back on the pot and allow it to cook for an additional 20 to 25 minutes on low heat. Once the pasta is completely cooked, remove your pan from the heat and stir it again really well. You can remove the bay leaves now and throw them away. 

Step 8 – Keep the lid on your goulash and allow the mixture to season for about 15 minutes before serving.   

Weight Watchers Points 

95% Lean Ground Beef – 8 WW SmartPoints Per Serving 

Nutritional Info Per Serving Size: 2 Cups  

Calories – 379

Fat – 7 g

Saturated Fat – 3 g

Carbohydrates – 49 g

Fiber – 5 g

Sugar – 10 g

Protein – 33 g 

Weight Watchers Turkey & Veggie Goulash  

If you are looking for a hearty meal low in WW points and full of veggies, this recipe is perfect for you. There are loads of vegetables in this goulash, and why not since most of these veggies are considered zero-point my WW foods! 

Here is what you need:

• 1 cup of whole wheat elbow macaroni 
• 1 pound of 93% lean ground turkey 
• 1 can of diced tomatoes (8 ounces) 
• 1 can (8 ounces) or bottle of tomato sauce 
• 1 medium-sized onion chopped  
• 1 cup of water 
• 1 cup green beans (cut into small pieces) 
• ½ cup frozen corn  
• ½ cup chopped mushrooms
• ½ cup chopped bell peppers 
• ½ cup chopped carrots
• ½ cup chopped zucchini 
• 1 medium-sized onion chopped  
• 1 tbsp Italian seasoning  
• ½ tsp ground cumin
• ½ tsp salt 
• ½ tsp pepper
• ½ cup of minced chilies 

Step 1 – Cook your pasta according to the instructions on the bag or box and set it aside. We chose to use whole wheat elbow macaroni for this recipe, you can use other types of pasta, but the WW points may differ slightly.

Step 2 – Start by sauteing your chopped onion over medium heat and then add your ground meat. Continue to cook it until the meat is thoroughly cooked, breaking it into little pieces as it cooks.

Step 3 – Add the diced tomatoes, mushrooms, corn, bell peppers, carrots, tomato sauce, zucchini, green beans, ground cumin, salt, pepper, Italian seasoning, chilies (if you are using them), and stir everything together. Pour in the water (you can use the empty tomato can) and place a lid on top of your pot. 

Step 4 – Allow the mixture to come to a boil, then reduce the heat and allow it to cook for 10 to 15 minutes until the veggies are al dente or soft enough for your liking.  

Step 5 – Reduce the heat and leave the mixture uncovered for 5 minutes.

Step 6 – Now stir in your cooked pasta and mix it around to combine all the ingredients together.

Step 7 – Allow the pasta to be seasoned with the mixture for a few minutes before shutting off the heat.  

Step 8 – Serve immediately or allow it to cool, and then store it in the fridge until you are ready to consume it.  

Note: You can taste it and adjust the seasoning based on your preferences. 

Weight Watchers Points 

93% Lean Ground Turkey – 4 WW SmartPoints per serving (Makes 5 Servings)    

Weight Watchers Hungarian Goulash 

If you are looking to try a different version of goulash, then this Hungarian recipe is an excellent way to mix things up a bit. It’s different from all the traditional recipes for goulash and is packed full of intense flavor!  

What you will need: 

• 480 grams of veal (fat trimmed)
• 1 tbsp Olive oil
• 2 tbsp all-purpose flour
• 6 eschalots – halved 
• 2 medium-sized carrots (chopped)
• 1 medium-sized red capsicum (chopped)
• 2 tbsp tomato paste 
• 1 tbsp ground sweet paprika
• 1 tbsp ground smoked paprika 
• 2 bay leaves 
• 1 tbsp freshly minced thyme
• 1 can diced tomatoes (400 g)
• 1½ cups beef stock 
• ¼ cup light sour cream 
• 2 tbsp chopped parsley  

Step 1 – Take a large skillet and place it over medium to high heat; add the olive oil and allow it to heat up. 

Step 2 – Put the flour into a zip-lock bag large enough to hold all the veal and then zip the top and shake to cover all the veal with the flour.

Step 3 – Place the veal in the skillet and cook until browned, approximately 5 minutes on each side. Depending on the size of the skillet, you may need to do half of the veal at a time. Once all the veal is cooked, place it all in the skillet and add the carrots, eschalot, and capsicum. Cook until the vegetables are soft or how you like them.

Step 4 – Now add the tomato paste, thyme, both paprikas, and bay leaves. Mix everything together and cook for 1 to 2 minutes until you can smell the fragrance. 

Step 5 – Add the beef stock and tomatoes. Bring everything to a boil, then reduce the heat and place a lid on top so that it can simmer. Allow it to cook for one hour.    

Step 6 – Remove the lid and turn up the heat to medium-high. Cook for approximately 30 minutes or until the veal is completely cooked and feels tender. The sauce should have thickened as well. 

Step 7 – Prepare the servings of Hungarian Goulash with sour cream and parsley sprinkled on top.  

You can steam some broccoli, zucchini, baby carrots, green beans, or any other myWW zero point foods. If you want more substance, you can easily serve this with a side of brown rice or baked sweet potatoes. 

The options are limitless! Just check with your zero-point food list and choose whatever you want to make this a satisfying meal.  

Tip: If you store it in your fridge or decide to freeze some portions, you may need to add a little water when reheating so that the sauce is not too thick.

Weight Watchers Points 

7 WW SmartPoints per serving (Makes 4 Servings)

Conclusion 

Finding recipes while following the Weight Watchers point system has become super easy over the years. You can easily find recipes for baked goods, country-style meals, Italian dinners, and even the best Weight Watchers goulash recipes. 

You no longer have to omit your favorite foods when using the WW points. You can find just about everything you ever wanted, including all the WW points while dining out at some of the most popular restaurants!  

People used to consider meatloaf a dish that Grandma used to serve back in the 1970s, but it still conjures up pictures of a homey table spread with a tempting, meaty loaf, mashed potatoes, and green beans on the side. Meatloaf is a delicious and comforting dish. Easy to make, too. And these Weight Watchers recipes are so low in fat and starch that you can enjoy two, or even three slices per serving. And remember – using Smart Points, you can still have the green beans and even lite mashed potatoes.

Weight Watchers Meatloaf With Secret Vegetables

This is meatloaf for sneaky Moms. It’s so moist and tasty, no one will guess you’ve stuffed it with mushrooms, onions, and carrots.

Prep time: 20 minutes
Cook time: 1 hour
Serves: 4 generous servings of 2 slices each

Ingredients

2 teaspoons canola oil
1 cup finely chopped button mushrooms
1 cup finely chopped onion
1 carrot, peeled and finely chopped
1 stalk celery, finely chopped
1 lb. lean ground beef
1/2 cup quick-cooking oats (not instant)
1 egg
3 tablespoons low-sugar ketchup, and more for glazing the top.
1 tablespoon Worcestershire sauce
1 teaspoon dried thyme
1 teaspoon salt
1/4 teaspoon black pepper, or more to taste
1/2 teaspoon garlic powder or 1 teaspoon fresh, finely chopped garlic

Instructions:

1. Preheat oven to 350F degrees.
2. Spray a 4-1/2 x 8-1/2-inch loaf pan with cooking spray.
3. Set a large skillet over medium heat. Add the oil and heat it.
4. Add the finely chopped vegetables to the skillet. Stir and cook until the onion is soft, about 5 minutes. Scrape the vegetables into a large bowl.
5. Add the ground beef, oats, egg and seasoning to the bowl. Mix very well. You may want to knead the mixture with your hands, to make sure all the ingredients are evenly distributed.
6. Spoon the beef/vegetable mixture into the loaf pan.
7. Bake for 30 minutes, then brush additional ketchup over the loaf to make a glaze.
8. Cook 30 to 45 minutes longer. A meat thermometer placed in the center of the meatloaf will read 160F degrees when it’s done.
9. Remove the meatloaf from the oven. Let it rest 5 minutes before serving. Cut into 8 slices.

myWW SmartPoints:

Green plan: 7
Blue plan: 7
Purple plan: 7

Weight Watchers Healthy Turkey Meatloaf with Quinoa & Zucchini

Grandma almost certainly didn’t mix quinoa into her meatloaf. But she was probably wise to the appeal of grated zucchini, which adds color and moisture to the dish.

Notes:
Quinoa is naturally bitter, but a good rinse in cold water will remove the bitterness. Remember to rinse it well, then let it drain, before cooking.
Place the grated zucchini in a colander and press out as much moisture as you can.

Prep time: 20 MINS
Cook time: 50 MINS
Servings: 6

Read Related Article: Weight Watchers Meatloaf – Simply Delicious!

Ingredients:

1/2 cup raw quinoa
1 grated, medium zucchini, moisture pressed out
2 large egg whites
½ cup finely chopped onion
1 Tblsp. chopped fresh parsley
1 tsp. dry Italian seasoning
½ cup chili sauce, divided
½ tsp. salt
½ teaspoon black pepper, or more to taste
1 lb. ground, skinless turkey breast

Instructions:

1. Cook the quinoa according to the package directions.
2. Line a 9×13 baking pan with foil, or spray it with low-calorie cooking oil.
3. Preheat the oven to 375F degrees.
4. Place the grated zucchini in a large bowl. Add the egg whites, onion, parsley, Italian seasoning, 1/4 cup chili sauce, salt and pepper, mixing well after each addition.
5. Add the turkey; mix. Add the quinoa and mix well.
6. Spoon the mixture to the baking pan. Shape it into a 5 x 11-inch rectangle loaf. To glaze the meatloaf, brush the remaining ¼ cup chili sauce over it.
7. Bake 50 – 55 minutes.
8. Let the meatloaf rest 5 minutes before serving.

myWW SmartPoints:

Green plan: 4
Blue plan: 2
Purple plan:1.

Weight Watchers Tangy Meatloaf

This parsley-flecked meatloaf version is packed with hearty flavor and has a rich-tasting glaze on top.

Prep time: 20 minutes
Cook time: 1 hour 30 minutes
Yield: 8 servings.

Ingredients:

2 lb. extra lean ground beef
4 slices (100g) low-calorie bread – toasted and crushed to make crumbs
2 medium eggs
1 Tblsp Worcestershire sauce
1 grated onion
3 finely chopped cloves of garlic
2 crumbled beef stock cubes
1/2 tsp black pepper
1/3 cup skim milk
6 tablespoons low- or no-sugar ketchup, divided
1 handful fresh, finely chopped parsley
1 Tblsp light brown sugar
1 Tblsp white wine vinegar
1 – 2 Tblsp yellow mustard
5 sprays of calorie-controlled spray oil

Instructions:

1. Preheat the oven to 180°C
2. Spray a loaf pan with calorie-controlled spray oil, using 5 pumps.
3. In a large bowl put the ground beef, breadcrumbs, eggs, Worcestershire sauce, grated onion, minced garlic, black pepper, crumbled stock cubes, milk and 2 tablespoons of the tomato ketchup.
4. Knead the ingredients to mix well.
5. Mix the chopped parsley in.
6. Spoon the meat loaf mixture into the loaf pan.
7. In a small bowl, mix the remaining 4 tablespoons of ketchup with the sugar, white wine vinegar and mustard. Spread half of this glaze over the meatloaf. Set the rest aside.
8. Cook the meatloaf 50 minutes.
9. Spread over the remaining glaze over the meatloaf and cook it 25 minutes longer.
10. Let the loaf stand for 10 minutes before serving. Makes 8 generous slices.

myWW SmartPoints: Green plan, 6; Blue and Purple plans, 5.

Weight Watchers Diner-style Meatloaf

Prep time: 5 minutes
Cook time: 50 minutes
Serves: 8

This moist and meaty meatloaf gets its great taste from a blend of ground dark-meat and breast-meat turkey, plus tangy seasonings.

Ingredients:

1 medium, finely chopped onion
1 medium, finely chopped bell pepper
1 lb. 93% lean ground dark-meat turkey
1 lb. extra lean ground turkey breast
1 cup ketchup, divided
½ cup seasoned breadcrumbs
White of 1 large egg
2 Tbsp Mustard
1 tsp. Worcestershire sauce
1 tsp garlic powder or fresh, crushed garlic
½ tsp table salt
¼-1/2 tsp black pepper, to taste
Cooking spray

Instructions:

1. Preheat the oven to 400ºF.
2. Spray cooking spray into a baking sheet.
3. Spray a large skillet with cooking spray. Place over medium heat.
4. Add the onion and bell pepper. Stir and cook until the vegetables are soft, about 5 minutes. Remove from the heat. Allow to cool 10 minutes
5. Mix the ground turkey and turkey breast, the onion mixture, 1/2 cup of the ketchup, the bread crumbs, egg white, mustard, Worcestershire sauce, garlic powder, salt and pepper in a large bowl.
6. Transfer the mixture to the baking sheet and shape it into a 5×10-inch loaf, about 2-1/2 inches high. Spread the remaining 1/2 cup ketchup over the top of the meatloaf.
7. Bake about 45 minutes. Let the meatloaf stand 10 minutes before slicing.

myWW Smart Points:

Green plan: 5
Blue plan: 4
Purple plan: 4

You May Also Like: 9 Healthy and Delicious Chicken Meatloaf Recipes

Weight Watchers Healthy Turkey Meatloaf

Turkey breast, low in fat but flavorful, combines with carrots and whole wheat breadcrumbs for a tasty and satisfying meatloaf. You’ll be proud to put this on the table.

Prep time: 15 minutes
Cook time: 1 hour
Servings: 8

Ingredients:

Cooking spray
2 lb. ground turkey breast
2 cups shredded carrots
1 cup whole-wheat breadcrumbs
2 large egg whites
1 Tbsp Dijon mustard
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp salt
1 Tbsp Worcestershire sauce

Instructions:

1. Preheat oven to 350 F.
2. Spray a 9×13″ baking pan with low-calorie cooking spray.
3. Mix ground turkey with the rest of the ingredients, except for the Worcestershire sauce, in a large bowl.
4. Place the meat into the baking pan and form an oblong loaf with a flat bottom.
5. Brush the Worcestershire sauce over the meat loaf.
6. Bake for about 1 hour.
7. Cool for 5 minutes before slicing.

SmartPoints:

1 point per slice.

Weight Watchers Mexican Flavors Meat Loaf

Bell peppers, corn, tortilla chips, and salsa give this meatloaf a big hit of flavors from south of the border.

Prep time: 15 minutes
Cook time: 1 hour
Serves: 4 – each serving is 3 slices

Ingredients:

1 pound extra-lean ground beef or ground turkey
1 cup red or yellow onions, chopped
½ cup red bell pepper, chopped
½ cup frozen corn kernels, thawed
1 cup salsa, divided
1/3 cup reduced-fat tortilla chips, crushed
2 egg whites
Fresh ground black pepper, to taste

Instructions:

1. Preheat oven to 350 degrees.
2. Line a baking pan with foil.
3. In a large bowl, combine beef, onions, red bell pepper, corn, ½ cup salsa, crushed tortilla chips, egg whites, and a little pepper. Mix thoroughly.
4. Place the meatloaf mixture in the baking sheet and shape it into a 12 x 4-inch loaf.
5. Spread the remaining ½ cup salsa evenly over the top of loaf.
6. Bake 60 minutes. Allow the meatloaf to stand for 5 minutes before slicing.
7. Cut into 12 slices.
8. Serves 4 (each serving 3 slices)

Weight Watchers Freestyle SmartPoints: 3. SmartPoints: 5. Weight Watchers Points Plus: 6

Weight Watchers Italian Meatloaf

This meatloaf is rich with garlic, olives, fresh basil, and tomatoes. Make sure to serve it with a big tossed salad and vinaigrette dressing.

Prep time: 20 min
Cook time: 45 min
Serves: 4

Ingredients:

1 Tbsp olive oil, divided
2 crushed garlic cloves
1 small, finely chopped red bell pepper
1 small, finely chopped onion
1 small, coarsely grated carrot
½ lb. lean ground beef
1 lightly beaten egg
½ cup pitted and finely chopped green olives
½ cup finely chopped fresh basil leaves, divided
4 small, finely chopped tomatoes
½ small, finely chopped red onion
1 Tblsp red wine vinegar
Salt and pepper

Instructions:

1. Preheat oven to 390°F. Line an 8×4” loaf pan with baking parchment.
2. Place a large, non-stick skillet over medium heat and add 2 tsp olive oil. Add the garlic, bell pepper, and onion to the skillet.
3. Stir and cook for 5 minutes or until the vegetables are soft.
4. Stir in the grated carrot and cook 1 minute longer. Remove the skillet from the heat and allow to cool.
5. In a large bowl, mix the ground beef, egg, chopped olives, 1/3 cup of the basil, and cooled vegetables. Add salt and pepper to taste; mix.
6. Spoon the meat mixture into the pan. Bake for 40 minutes or until meatloaf is cooked through.
7. Let the meatloaf stand for 5 minutes.
8. To make the salsa: combine the tomato, red onion and remaining basil in a medium bowl. Add vinegar and remaining oil (1 tsp).
9. Season with salt and freshly ground black pepper. Toss salsa gently to combine. Serve meatloaf with tomato salsa.

myWW SmartPoints:

Blue plan: 8
Green plan: 8
Purple plan: 8

myWW Meatloaf Muffins

These “muffins” make a nice presentation on a platter and are fun to eat – finger food if you provide a napkin with each one. They’re so low in calories and fat, you can enjoy 2 as a serving.

Prep Time: 15 minutes
Bake Time: 40 minutes
Yield: 9 meatloaf muffins

Ingredients for Meatloaf Muffins:

1.25 pounds 99% fat-free ground turkey breast
½ cup breadcrumbs (instructions for home-made breadcrumbs below)
1 cup finely diced onions
1 beaten egg
2 tablespoons Worcestershire sauce
½ cup barbecue sauce
¼ teaspoon salt
Fresh ground pepper, to taste

Ingredients for Topping:

⅓ cup barbecue sauce

Instructions:

1. Preheat oven to 350 degrees.
2. Spray a muffin pan with cooking spray.
3. If making your own breadcrumbs: Toast 1 slice whole-wheat or multi-grain bread. Break the toasted slice into pieces and put them in a blender. Pulse the bread until it’s all crumbs.
4. In a large bowl, place the ground turkey, breadcrumbs, onions, egg, Worcestershire sauce, ½ cup barbecue sauce, salt and pepper. Mix until thoroughly blended. Kneading the mix with your hands is best.
5. Spoon the meatloaf mixture to 9 muffin cups. Flatten the tops with a knife or the back of a spoon. Spread each meatloaf muffin with ¾ Tblsp barbecue sauce.
6. Bake the meatloaf muffins for 40 minutes. Slip a knife around each muffin to help it leave the pan.

myWW SmartPoints:

Blue plan: 2;
Green plan: 2;
WW Points Plus: 4

Pimento cheese is sometimes called “the caviar of the South,” because, at every Southern social event, a bowl of it appears on the table. With its creamy texture and the tangy flavor contributed by pimento peppers, it’s commonly eaten as a delicious dip or spread for crackers and sandwiches.
But there are many other ways of enjoying pimento cheese. Here are some suggestions:

Try a spoonful or two as a filling for an omelet or a grilled pimento cheese sandwich. Deviled eggs stuffed with pimento cheese make a change from the usual yolk-and-mustard stuffing.

Grill a low-fat hamburger and top it with a tablespoon of pimento cheese. Stuff a tomato, thick bell pepper slices, or cucumber boats with pimento cheese.

Classic pimento cheese recipes are made with plenty of mayonnaise. We offer healthier, low-fat versions of pimento cheese that you can whip up in a few minutes.

Healthy Pimento Cheese

Yield: 2.5 cups

Ingredients

1 cup (4 ounces) shredded pepper jack cheese
1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese
2 tablespoons unflavored Greek-style yogurt
1 (4-ounce) jar chopped pimentos
1/2 teaspoon Kosher salt
Freshly ground black pepper to taste
Dash of hot sauce, if desired

Instructions:

• Combine all ingredients. Refrigerate until ready to serve.

Garlicky Pimento Cheese

Prep time: 5 minutes
Servings: 4-8
Calories: 149 kcal

Ingredients:

2 cups shredded reduced-fat sharp cheddar cheese
1/4 cup unflavored zero-fat Greek yogurt
1/4 cup light mayonnaise
4 oz jar chopped pimentos, drained
1/2 teaspoon garlic powder
1/8 teaspoon salt
1/8 teaspoon pepper

Instructions:

• Put all ingredients in a bowl and mix well.

Jalapeno Pimento Cheese, No Mayonnaise

This is great as a sandwich spread. Fill the sandwich with a big slice of juicy tomato.
Prep time: 5 minutes

Yield: 2 cups

Ingredients:

1 cup unflavored Greek yogurt
1 jalapeno pepper, diced (add more for extra spicy heat, or less for milder heat)
2 oz jar diced pimento
8 oz sharp cheddar cheese, grated
4 oz Monterey jack cheese, grated
Dash of cayenne pepper, if desired

Instructions:

• In a medium bowl, mix all ingredients until combined.
• Chill for ½ hour to meld the flavors.

Pimento Cheese with Scallions

Scallions add a light, oniony touch to this version of pimento cheese.

Prep time: 5 minutes
Yield: 1.5 cups
Serving Size: 2 Tablespoons
Calories per Serving: 93.1

Ingredients:

1 ½ cups shredded reduced-fat sharp Cheddar cheese
¼ cup low-fat mayonnaise
1 ounce 1 4-ounce jar sliced pimientos, drained and chopped
2 tablespoons minced scallions
Optional: 1 tablespoon hot sauce

Instructions:

• Combine cheese, mayonnaise, pimientos, scallions, and hot sauce (if using) in a medium bowl. Mix well.
• Cover and refrigerate for up to 3 days.

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Fat-Free Pimento Cheese

This skinny spread tastes surprisingly rich.

Prep time: 7 minutes
Yield: 6 servings of 1/3 cup each
Calories per serving: 115.9

Ingredients:

4 oz sharp cheddar, shredded
4 oz fat-free cheddar, shredded
¼ cup chives, diced
3 oz fat-free cream cheese
1/4 cup unflavored, fat-free Greek yogurt
4 oz jar pimentos, drained
1/2 teaspoon lemon juice
1/2 teaspoon Worcestershire sauce
1/8 teaspoon cayenne flakes
Salt and black pepper to taste

Directions:

• Mix all ingredients in a medium bowl together. Chill in an airtight container.

Low-Fat Pimento Cheese

Prep time: 10 mins
Chill time: 8 hours
47.3 calories per serving
Servings: 20
Yield: 2 1/2 cups

Ingredients:

1 cup grated 2% sharp Cheddar cheese
1 cup grated 2% Monterey Jack cheese
½ cup reduced-fat mayonnaise
¼ cup nonfat plain yogurt
2 tablespoons pimento peppers, chopped finely, and more if desired
¼ teaspoon salt
¼ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon black pepper
1 teaspoon hot sauce
1 pinch paprika

Instructions:

• Combine cheeses, mayonnaise, yogurt, pimentos, salt, garlic powder, onion powder, black pepper, hot sauce, and paprika in a bowl. Mix well. Cover with plastic wrap and refrigerate, 8 hours to overnight, before serving.

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Baked Pimento Cheese Dip

This is different: the pimento cheese is baked to a warm, sticky dip that’s fabulous with celery sticks or crackers.
Prep Time: 10 minutes
Cook time: 25 minutes

Ingredients:

1 (8-oz package) reduced-fat cream cheese, softened
1/2 cup reduced-fat mayonnaise
1/2 cup sour cream
3 cups shredded cheddar cheese
1 cup shredded parmesan cheese
1 (12-oz) jar roasted red peppers
3/4 tsp garlic salt
1 tsp Worcestershire sauce
1/4 to 1/2 tsp hot sauce

Instructions:

• Preheat oven to 350°F. Lightly spray a 9×13-inch pan with cooking spray.
• Drain and chop the roasted red peppers.
• In a bowl, combine all ingredients and mix until well combined. Spread into prepared pan.
• Bake for 25-30 minutes, until bubbly.

Pimento Cheese Deviled Eggs

Prep time: 30 minutes
Yield: 12 servings

Ingredients:

6 hard-boiled eggs, peeled and halved
1/4 cup grated cheddar cheese
2 tablespoons reduced-fat mayonnaise
1 tablespoon pimentos, drained and chopped
2 teaspoons Dijon mustard
2 teaspoons chopped onion
1/2 teaspoon minced fresh garlic
Salt and pepper to taste
Finely chopped pimentos to garnish

Directions:

• Remove egg yolks to a bowl. Reserve whites for stuffing.
• Mix yolks thoroughly with the cheese, mayonnaise, pimentos, mustard, onion and garlic. Season with salt and pepper.
• Spoon or pipe the yolk mixture into reserved whites. Garnish the eggs with chopped pimento.

Let’s find out more about pimentos

Pimentos are a sweet, almost heat-free pepper. They’re also known as cherry peppers because of their red color and heart shape. They usually measure about 3 to 4 inches long and 2 to 3 inches wide, with a short, thick green stem.

The pimentos you buy in jars are preserved in brine. You can also use fresh pimentos in any of the above recipes – raw and finely chopped, or roasted.

Fresh pimentos can be frozen. Wash and dry them, then decide if you want to freeze them whole, sliced, or chopped. They’ll keep 6 months in the freezer. Frozen pimentos are best in cooked foods rather than pimento cheese, so we suggest using their mild flavor to liven up a pot of rice or any pasta dish. Or spread some over fish you intend to bake.

Chicken meatloaf is healthier than traditional beef meatloaf because the ground chicken has almost no fat.

We like to pack our chicken meatloaf with lots of vegetables for super nutrition and flavor. Look for recipes with interesting spice and herb variations here.

Chicken Meatloaf and Vegetables

This chicken meatloaf is flavorful and moist.

Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 8-9 slices
Calories 304 per serving (2 slices)

Ingredients:

For the chicken

1 1/2 lbs ground chicken, dark meat
1/4 large sweet onion, chopped into 2” chunks
1 medium carrot, chopped into 2” chunks
2 cups packed fresh baby spinach, rinsed and patted or shaken dry
2 cloves garlic, minced
2 teaspoons vegetable oil
For the Filling
1/2 cup breadcrumbs
5 tablespoons milk or broth
1 egg
1 tablespoon ketchup
1 tablespoon balsamic vinegar
1/4 cup finely chopped fresh parsley
1/2 teaspoon dried thyme
1/2 teaspoon kosher salt or to taste
1/4 teaspoon ground pepper

Glaze

1/4 cup ketchup
1 1/2 tablespoon balsamic vinegar

Instructions:

• Preheat the oven to 400°F.
• Line a pan (about 9 x 13 inch) with baking parchment or foil and spray with oil.
• Put onions, carrots, spinach and garlic in a food processor. Process until minced. Or chop everything very finely.
• Heat oil in a medium pan. Add the vegetables. Cook and stir on medium high for 5 minutes, until the vegetables are tender and all the liquid has evaporated.
• Mix breadcrumbs and milk in a large bowl. Let sit for a few minutes. Stir in egg, ketchup, balsamic vinegar, parsley, thyme, salt and pepper. Mix until everything is incorporated.
• Add ground chicken and vegetable mixture to the bowl. Lightly mix the ingredients with a wooden spoon, or by hand.
• Place mixture on a pan. Shape it into a loaf about 2 inches high.

For glaze:

• Mix ketchup and balsamic vinegar in a small bowl. Brush glaze on top and sides of loaf. Bake for 30 minutes.
• Let the meatloaf sit for 5-7 minutes before serving. Slice and serve.

Chicken Meatloaf with Parmesan and Worcestershire

Here ground chicken is blended with flavorsome Parmesan and Worcestershire, and has a tangy glaze.

Prep time: 10 minutes
Cook time: 1 hour 30 minutes
Calories 353
SERVINGS: 6

Ingredients:

1 lb ground chicken
1 ¼ cup breadcrumbs
1 cup milk
2 eggs
1/2 cup onion, finely chopped
1/2 cup shredded parmesan cheese
1/4 cup parsley, chopped
2 tablespoons tomato paste
2 tablespoons Worcestershire sauce
1 teaspoon salt
1/2 teaspoon garlic powder
1/4 teaspoon black pepper

Glaze:

3/4 cup ketchup
3 tablespoons brown sugar
1 tablespoon Worcestershire sauce

Instructions:

• Preheat the oven to 350°F.
• Put the ground chicken in a large bowl.
• In a medium bowl, mix the breadcrumbs, onion, parmesan, parsley, garlic powder, salt and pepper. Add this to the bowl with the ground chicken.
• Add the milk, eggs, tomato sauce and Worcestershire sauce. Mix well.
• In a small bowl, make the glaze. Mix the ketchup, brown sugar and Worcestershire sauce.
• Spoon a couple tablespoons of the glaze into the bottom of an 8 x 4” loaf pan. Add the chicken mixture to the loaf pan, patting it down rather than pushing it in. Spread the remaining glaze on top.
• Bake, uncovered, for 80 – 90 minutes, or until the internal temperature reaches 165°F and the loaf is cooked through.
• Let the meatloaf rest for at least five minutes before slicing.

Slow Cooker Chicken Meatloaf

Using dark meat yields a moist meatloaf. And using the slow cooker means you can put everything in and come back later. A moist, delicious meatloaf.

Prep time: 15 minutes
Cook time: 6 hours
4 Servings
258 kcal

Ingredients:

1 lb ground chicken, dark meat
3 tablespoons egg white
1/3 cup ketchup
1 tablespoon Worcestershire sauce
1 red potato, finely shredded
1/4 cup breadcrumbs
½ teaspoon each of basil, oregano, black pepper, and garlic powder

Instructions:

• Combine all ingredients in a bowl, mixing thoroughly.
• Shape the mixture to form a loaf that will fit in your slow cooker.
• Cover top of loaf with additional ketchup (if desired).
• Cook on low for 6-8 hours.

Italian-Inspired Chicken Meatloaf

So full of protein, so tasty, and so satisfying. Marinara (tomato pasta) sauce, Italian seasoning, and two kinds of cheese give this meatloaf an enjoyable Italian flair.

4 servings
Calories per serving: 265

Ingredients:

1 lb. ground chicken breast (can be turkey breast instead)
1 large egg
⅓ cup quick-cooking oats, not instant
½ cup onion, diced
1 clove garlic, minced
½ cup tomato pasta sauce
3 oz low-fat sliced mozzarella cheese
¼ cup grated parmesan cheese
2 tablespoons Italian Seasoning
Salt and pepper, to taste

Instructions:

• Preheat the oven to 375°F.
• In a large bowl, combine ground chicken breast, onion, garlic, egg, oats, ¼ cup pasta sauce, Italian seasoning, salt and pepper
• Mix until combined.
• Shape mixture into a loaf shape and place on a baking-parchment-lined baking sheet.
• Bake for 45 minutes.
• Remove from the oven. Top with remaining pasta sauce and mozzarella cheese.
• Return the meatloaf to the oven until the cheese is melted.
• Allow to sit for 10 minutes for the juices to settle.

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Asian-Inspired Chicken Meatloaf

Makes 8 servings

Ingredients:

1 tablespoon sesame oil (not toasted)
1 medium carrot, shredded
1 celery stalk, minced
1/2 large yellow onion, minced
2 garlic cloves, minced
1“ piece of ginger, minced
1/2 cup white wine
1 mild Italian sausage, raw, casing removed
¾ lb ground chicken or turkey breast
1 egg, raw
1 cup panko breadcrumbs
4 tablespoon hoisin sauce
2 tablespoon soy sauce

Instructions:

• Preheat the oven to 350°F.
• Heat the oil in a large skillet over medium-high heat. Add the celery, onion and ginger. Cook and stir for 5 minutes.
• Add the carrot and garlic. Cook and fry for another 5 minutes or until vegetables are tender.
• Deglaze with white wine. Continue to simmer until the liquids have evaporated. Set aside to cool.
• In a large bowl combine the ground meat, sausage meat, egg, panko, 2 tablespoon of the hoisin sauce, all the soy sauce and the cooled vegetable mixture.
• Spray a loaf pan with nonstick vegetable spray. Pour the meat mixture into the pan. Gently pat it into place; don’t pack it in.
• Coat the top of the mixture with the remaining 2 tablespoon of hoisin sauce.
• Cook for 50-60 min or until the internal temperature reaches 165°F.

Easy-Peasy Chicken Meatloaf with Sweet Chili Glaze

The stuffing mix adds body and flavor to this recipe.
Makes 6 servings.

Ingredients:

2 lbs ground meat chicken
2 eggs
1 box stuffing mix
1 cup hot water
1 small onion, grated
2Tbs of Dijon mustard
1Tbs of grill seasoning, or salt and pepper
2-3 cloves grated garlic (or 2 teaspoons granulated garlic)
½ teaspoon red chili flakes or to taste
1/4 cup low-calorie ketchup

Glaze:

1/2 cup ketchup
1/4 cup sweet chili sauce
1 Tbsp sriracha

Directions:

• Preheat the oven to 375°F.
• Mix all ingredients except meat and egg with the stuffing mixture. Allow stuffing to moisten.
• When the stuffing mix has cooled, add the ground chicken and eggs.
• Mix all the ingredients thoroughly.
• Place the meat loaf ingredients into a loaf pan. Alternatively, line a baking sheet with foil, spray the foil with cooking spray, and form a loaf. Place the loaf on the cooking sheet.
• Bake for 30-35 minutes.

To glaze:

• Mix the glaze ingredients. Spoon the glaze over the meatloaf at 30 minutes into the baking time. Continue baking an additional 20 minutes.
• The internal temperature, taken from the middle of the loaf, will be at 165°F when the loaf is done.

Easy Comfort-Food Chicken Meatloaf

This is an undemanding recipe that delivers that comforting traditional taste.

Ingredients:

1 lb 100% breast meat ground chicken
1/3 cup 100% whole grain breadcrumbs
1 medium sweet onion, diced
1 tablespoon minced garlic
2 eggs
1/3 cup of ketchup

Instructions:

• Preheat the oven to 400°F.
• Mix ingredients well and place in a lightly greased casserole pan.
• Bake for 45 minutes or until the loaf reaches an internal temperature of 165°F.

Meatloaf Muffins

These individual servings pop right out of a muffin pan, cook up faster than a conventional meatloaf and are fun to eat. They’re also convenient to cook ahead and freeze for those times when you need to grab something fast for lunch or dinner.

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Ingredients:

1 lb ground chicken
1 egg
1/2 cup onion, finely chopped
1/2 cup carrots, grated
1/2 cup mushrooms, finely chopped
1/4 cup fresh parsley, chopped
1/2 cup dried breadcrumbs
1 tablespoon Worcestershire Sauce
1/4 cup ketchup
1 teaspoon salt
1/2 teaspoon ground black pepper

Instructions:

• Preheat the oven to 400°F.
• Cook and stir the onions, carrot, and mushrooms in a large skillet over medium-high heat until the vegetables are tender.
• Coat a 12-pan muffin tin with nonstick cooking spray.
• In a large bowl, mix the ground chicken, egg, onion, carrots, mushrooms, parsley, and breadcrumbs. Add Worcestershire sauce, ketchup, and egg. Mix well but only until just combined – don’t overmix. Best is to mix the ingredients with your hands.
• Spoon the meatloaf mixture into the muffin cups, filling each one about two-thirds.
• Bake for 20 to 25 minutes.
• Use a meat thermometer to ensure that the internal temperature reaches 165°F.
• If you prefer to make a traditional meatloaf, either shape one and put it on a lined baking sheet, or spoon the meat mixture into a loaf pan. Bake for 50-60 minutes.
• If you’re comfortable adding a couple of tablespoons of olive oil to the ground chicken mix, you will create a moist product.

Freezing Meatloaf Muffins:

• Put the cooled meatloaf muffins in a freezer container or a plastic zip-lock bag for the freezer. They keep two months.

Quinoa and Chicken Meatloaf

This golden meatloaf packs a big load of protein and tastes delicious.
Prep time: 5 minutes
Cook time: 45 minutes
Serves 4

Ingredients:

1 lb ground chicken, dark meat
1 cup quinoa, cooked
½ cup mushrooms, chopped medium-fine
2 garlic cloves, crushed
1 onion, finely chopped
1 small, grated zucchini
1 small, grated carrot
3/4 cup puffed rice, crumbled finely (you can crumble a couple of rice cakes until fine crumbs)
2 tablespoons Tamari soy sauce
2 tablespoons maple syrup
1 egg

Instructions:

• Preheat the oven to 375°F.
• Line a loaf pan with baking paper.
• Cook quinoa according to instructions. Can also cook the quinoa in a rice cooker. Set aside to cool.
• Place all ingredients into a bowl and mix thoroughly.
• Pour into a loaf pan. Bake for 45 minutes or until cooked through.

How to produce a moist, tender chicken meatloaf

Ground chicken has almost no fat, which makes the meatloaf diet-friendly but also tends to make your final product somewhat dry. Choose whether to add a little healthy fat for moisture and flavor.

If you do, we recommend that you use olive oil or other healthy oil with a pleasant flavor. One or two tablespoons mixed in with the chicken and seasonings will make a difference.

We have included a recipe that includes breadcrumbs and milk, for the same reason: to add moisture. You may use broth, alternative milk, or water instead. Grated cheese added to any loaf also adds moisture, but on the other hand, calories, too.

How long to bake chicken meatloaf

It’s important that your meatloaf reach an internal temperature of 165°F. degrees. Without a meat thermometer, press the center of the loaf after baking for 45-50 minutes. A fully cooked chicken meatloaf will be firm to the touch.

Storage:

Cover leftovers tightly with foil or plastic wrap. Refrigerate up to 3 days.

To freeze raw: Wrap the raw loaf in foil, then put it in a freezer bag. Freeze up to 6 months. Thaw in the refrigerator overnight before baking.
To freeze cooked: Cool the loaf. Wrap it well in foil, then put it in a ziploc bag. Freeze for up to 3 months. Thaw in the refrigerator overnight.
To reheat the cooked loaf

Have the oven at 300°F. Put 2-3 tablespoons of broth or water in a shallow pan and place the thawed loaf on top. Cover the pan tightly. Heat the loaf for 20-30 minutes.

Flan is a dreamy, creamy dessert. You bake a custard over caramelized sugar. When the baking dish is reversed, you have the smooth, soft custard covered in syrup. Flan is known and loved all over Latin America, and now, in the States.

It’s said that the ancient Romans invented flan, but it was probably a favorite dessert long before their cooks noted the recipe down. It’s not a hard recipe, and a few simple ingredients will make it.

We offer a variety of reduced-calorie flans, but you must take into consideration that flan will never be a serious dieter’s dessert.

Low-Sugar Mexican Flan

This recipe is relatively low in calories and fat.

Prep time: 30 mins
Total time: 5 hours 5 mins
Yield: 6 servings
Servings size: 1 custard cup
202 calories per serving

Ingredients:

⅓ cup of sugar
3 eggs, slightly beaten
1 (12-ounce) can of evaporated milk (1 1/2 cups)
⅓ cup of sugar
1 teaspoon vanilla

Directions:

• Preheat oven to 325°F.

Make the caramel

• In an 8-inch heavy skillet, cook 1/3 cup sugar over medium-high heat until sugar starts to melt, shaking the skillet occasionally to heat sugar evenly. Do not stir.
• Once the sugar starts to melt, reduce heat to low. Cook and stir for about 5 minutes or until all the sugar is melted and golden brown.
• Immediately divide caramelized sugar among six 6-ounce custard cups. Tilt cups to coat the bottom evenly. Be very careful; hot sugar burns.

Make the custard

• In a medium bowl combine eggs, evaporated milk, 1/3 cup sugar, and vanilla.
• Place custard cups in a 13x9x2-inch baking pan.
• Divide the egg mixture among the custard cups. Cover the custard cups with foil.
• Place a baking pan on the oven rack.
• Heat water in a kettle. Pour the hot water into the baking pan, surrounding the custard cups, to a depth of about 1/2 inch.
• Bake for 35 to 40 minutes or until a knife inserted near the center of each flan comes out clean. The custard may still be a bit jiggly.
• Remove cups from water. Cool on the wire rack.
• Cover and chill for 4 to 24 hours.
• Before serving, slip a knife around the custard in the cups. Top each cup with a dessert plate. Turn the plate and cup over so that the flan will fall on the plate.
• Lift the cups up away from the flans. Spoon any caramelized sugar that remains in cups on top.

Healthy flan

Here you use coconut or muscovado sugar

Prep time: 10 mins
Cook time: 40 mins
Servings: 12

Ingredients:

Custard
4 cups skim milk
6 eggs
2/3 cups coconut or muscovado sugar
2 tsp vanilla extract

Caramel

1/3 cup coconut or muscovado sugar
2 tablespoons water

Instructions:

For the caramel

• Heat a pan briefly at low heat on the stove. Add the sugar and water.
• Do not stir.
• When the sugar melts and turns an amber brown, remove from the heat.
• Pour the caramel into molds or ramekins.

For the custard

• Cook the milk with the sugar, stirring very often until all the sugar is dissolved. Allow it to cool.
• In another bowl beat the eggs together with the vanilla. Mix this with the cooled milk.
• Pour the custard mixture over the caramel syrup.
• Heat water in a kettle. Pour the hot water into the baking pan, surrounding the custard cups, to a depth of about 1/2 inch.
• Bake for 35 to 40 minutes or until a knife inserted near the center of each flan comes out clean.
• Lift the flans out of the water bath and allow them to cool down. Chill in the refrigerator at least 4 hours or overnight.

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Honey Flan

This recipe requires raw honey instead of caramelized syrup.

224 calories per serving
You will need 6 custard cups or ramekins of 6-oz. Capacity

Ingredients:

10 tablespoons raw honey
2 1/4 cups whole milk
5 large eggs
1 teaspoon vanilla extract
1/4 teaspoon salt

Instructions:

• Preheat oven to 325°F.
• Spoon 1 tablespoon of the honey in each of the custard cups. Place in the freezer for 5 minutes.
• Whisk and combine thoroughly the milk, eggs, vanilla, salt and remaining 4 tablespoons honey.
• Strain the custard through a fine wire-mesh strainer into the custard cups. Straining the mixture prevents lumps in the flan.
• Place custard cups in a 13-by- 9-inch baking dish. Pour boiling water to a depth of ¾ inch into the dish.
• Bake until custards are almost set, about 35 minutes.
• Cool the flans for 30 minutes. Cover them and refrigerate between 4 hours and overnight.
• Run a knife between each flan and its cup to loosen it. Turn the cups over onto serving plates.

Real Healthy Flan

This recipe uses an exotic ingredient: yacon syrup. It’s sweet but sugar-free, derived from a Peruvian root vegetable. You can order it online.
SERVES 4

Ingredients:

¼ cup Yacon Syrup
4 eggs
¼ cup raw honey
1 can coconut milk, full fat
⅛ teaspoon of sea salt
2 teaspoons vanilla extract
Dash of ground cinnamon

Instructions:

• Preheat the oven to 350 degrees F. Pour the yacon syrup evenly into 4 ramekins.
• Whisk the eggs in a medium bowl.
• In a small skillet heat the coconut milk, raw honey, salt, vanilla and cinnamon. Bring a boil, stirring constantly. Remove the pan from the heat.
• Whisk the egg mixture slowly into the coconut mixture. Add the eggs to the coconut mix a tablespoon at a time, to prevent them from cooking and curdling.
• Divide the mixture between the 4 ramekins.
• Place the ramekins in a small baking dish and fill the dish with water up to the center of the ramekins. Bake for 40 minutes until the top of the flan is golden.
• Remove the ramekins from the baking dish and let them sit till they’re at room temperature.
• Chill for 2 hours or overnight.

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Low-Fat Pumpkin Flan

An autumn flan, using low-fat milk. You will need 8 ramekins of 5 ½ oz. capacity

Prep time: 15 minutes
Cook time: 1 hour 15 minutes
Chill time: 4 hours
Yield: 8 servings
259.3 calories per serving

Ingredients:

1 ¼ cups white sugar
2 tablespoons water
5 large eggs
1 teaspoon cinnamon
¼ teaspoon salt
⅛ teaspoon ground cloves
⅛ teaspoon ground ginger
1 pinch ground allspice
1 pinch ground mace
⅓ cup white sugar
1 (15-ounce) can pumpkin puree
1 ¾ cups low-fat milk
1 teaspoon vanilla extract
2 tablespoons hulled toasted pumpkin seeds

Instructions:

• Preheat the oven to 300°F.
• Whisk 1 1/4 cups sugar and the water in a saucepan over medium heat. Cook and stir until dark amber, about 10 minutes.
• Divide the caramel equally between the ramekins.
• Whisk eggs, cinnamon, salt, cloves, ginger, allspice, mace, and 1/3 cup sugar together in a large bowl.
• Beat in pumpkin puree until the mix is smooth.
• Heat milk in a saucepan over medium-low heat until it simmers. Remove from heat.
• Stir the vanilla extract into the milk. Strain hot milk mixture into the egg mixture, adding the milk a little at a time. Whisk to form a thin custard.
• Divide the custard evenly among the ramekins.
• Fill the baking dish with hot water to reach halfway up the sides of the ramekins.

• Cover the baking dish with foil.
• Bake until the flan is set but still a little wobbly, 45 to 50 minutes.
• Remove ramekins from hot water. Allow to cool completely. Cover and refrigerate until cold, at least four hours.
• To loosen the flan, run a knife around the inside edge of each ramekin. Place a dessert plate over each and turn them over so the flan will slide out, covered in caramel syrup.

Low-Fat Flan

Yield: 8 servings

Ingredients:

2/3 cup sugar
1 (14-ounce) can fat-free sweetened condensed milk
1 1/4 cups skim milk
1 cup fat-free egg substitute
1 1/4 teaspoons vanilla extract
1/8 teaspoon salt

Instructions:

• Preheat the oven to 325°.
• Place sugar in a skillet over medium-high heat. Cook, stirring, 5 minutes or until sugar dissolves. Immediately pour into a 9-inch round cake pan, tipping it around until the syrup coats bottom of
• Combine condensed milk with the skim milk, egg substitute, vanilla extract and salt. Stir until smooth.
• Pour custard over the syrup in the cake pan.
• Place cake pan in a large shallow baking pan; add hot water to a depth of 1 inch.
• Bake at 325° for 35 to 40 minutes or until barely set.
• Remove the cake pan from water, and let cool completely on a wire rack.
• Cover and chill for at least 3 hours.
• To loosen the flan, run a knife around the inside edge of the cake pan. Place a serving plate over the pan and turn to flip them over so the flan will slide out, covered in caramel syrup.
• Drizzle any caramelized syrup in the cake pan over the custard.

Tips:
To keep the caramelized sugar syrup fluid, add a ¼ teaspoon lemon juice to the sugar and water before beginning to cook it.
You can make the caramel in the microwave. Put a cup of sugar in a Pyrex measuring cup. Mix 2 tablespoons of water into the sugar. Microwave on high for 5 minutes.