56 weightwatchers.com/nz
FISH
FROZEN MARINARA MIX is a simple
way to add seafood at a fraction of
the price of fish shops or fish counters at
supermarkets. “Throw it into seafood stews
with canned tomatoes or stir-fries or
curries,” says Lucy. “Thaw quickly on
a defrost setting in your microwave.”
CANNED TUNA in springwater can
help make a meal in minutes (see
page 74 for six ways with tuna). “These
tinned varieties can be a great addition
to your pantry as they are a shelf-stable
way to add a protein hit to your meals,”
says Gudorf. “Adding a small can of
tuna to a salad or having some with
tomato on some crackers shows how
it can be used in both main meals and
snacks.” Plus, tuna is a zero Points food!MEAT SECTION
SKINLESS CHICKEN BREAST will
become a staple in your shopping
trolley as it’s a zero Points food, whether it’s
braised, baked, roasted, barbecued, grilled,
dry fried, stewed or poached. To keep
chicken breast moist, bake with the skin
on, then remove skin before eating.
“Otherwise poaching in gently simmering
water for five minutes then standing in the
hot water for 15 minutes to cool will keep
them very moist,” says Lucy.
SKINLESS TURKEY BREAST makes
a great change from chicken, and
is just as versatile. Wherever you would use
a chicken breast fillet you can use a skinless
turkey breast, says Lucy. And Kate says it’s
a rich source of protein – choosing 80g of
cooked turkey (100g raw) can be a great
way to achieve one of these serves.
LAMB BACKSTRAPS may be a bit
expensive, but are also one of the
quickest, easiest meals to prepare, by
chargrilling or pan-frying and serving
with a salad. Like any lean red meat, lamb
is a rich source of protein, iron, zinc, and
also contains vitamin B12, omega-3s and
other B vitamins.KNOW YOUR MINCE
Be aware that the turkey mince
available from supermarkets
may not be zero Points, as it includes
breast and leg meat. Ask your
local butcher to mince turkey
breast for you.TINNED SARDINES are another
genius zero Points food which
gives you the flexibility of choosing another
variety of fish for a boost of omega-3s
and protein.
SALMON FILLETS, bought frozen,
are a delicious zero Points food for
a fraction of the cost of fresh fillets. “The
best way to cook them is to grill skin-side
down on a foil-lined tray 5cm from a hot
grill for three minutes or until the top side
is golden,” says Lucy. “Slide off the skin with
a spatula and serve with a squeeze of lemon.”MEAL IDEA
Buy a barbecue
chicken and remove
the skin to use the
breast underneath.Serve with a yoghurt
sauce made with 99%
fat-free plain Greek
yoghurt mixed with
finely chopped herbs,
crushed garlic and
spices (try curry,
dried mint or
oregano) and it’s still
0 SmartPoints!