GERD-Friendly Weight Watchers Recipes

As many of you know, I have acid reflux, or GERD. I have had it my entire life as a result of being born with a diaphragmatic hernia. That means that my stomach and esophagus have been being tortured for 31 years. I was officially diagnosed when I was 15 and went through various medications until I was put on Protonix. I have been on that drug for about ten years. It has made it so that I can eat things like peppers and tomatoes, but it did not make my issues go away completely. I don't think that it is possible for me to ever be able to eat lettuce or cucumbers without having to run to the restroom all the next day. Yes, it is that bad of a problem that one of the healthiest things a person can eat, salads, I am unable to eat. It certainly makes it very hard to keep my acid reflux under control and lose weight.

Here are the things that I have to do in order to help get it under control:

  • give up alcohol,
  • give up smoking,
  • give up caffeine,
  • give up carbonated beverages,
  • give up chocolate,
  • stop eating any foods that give me trouble (peppers, lettuce, cucumbers, tomatoes, celery, movie popcorn, etc.)
  • avoid fatty foods,
  • lose weight, and
  • get 8 hours of sleep at night.


We started Weight Watchers to help with the weight, but if you have ever done any diet plan, they all emphasize using things like red and green peppers as fillers. I can't do that. I will have to be super duper picky about the meals I cook. This leads me to the newest segment of my blog. I am going to post the Weight Watchers recipes I make with a short review of how badly they affected my acid reflux called the "It's Gonna Kill Me Scale". If you have acid reflux, you know that it can take 24 hours before you know how much a meal will hurt you. I am going to give each meal 24 hours at least before posting it and rank them on a five point scale as to how badly they hurt me. Coming from someone with such an advanced case of acid reflux, I am hoping that maybe I can help prevent someone else from getting to the same point that I am at. I am calling my new section GERD-Friendly WW Recipes. I will even tell you the PointsPlus values for your planning as well. I hope that maybe someone will find this useful.



Tantalizing Thursday


Weight Watchers


Chicken with Apples and Cider


Makes 4 servings. Each serving on the PointsPlus scale is 6 points.

Ingredients
2 tbs Vegetable Oil
1 medium Granny Smith Apple, cored and sliced
1 tbs Packed Dark Brown Sugar
4 (4 oz) Skinless Boneless Chicken Breast
1/4 tsp Cinnamon
1/4 tsp Freshly Ground Pepper
1/4 tsp Salt
1 medium Onion, thinly sliced and separated
1/2 cup Apple Cider
1/4 cup Cider Vinegar
2 cups Hot Cooked Wide Egg Noodles


Directions
1. In Large nonstick skillet over medium heat, heat 1 tbs of the oil. Saute the apple until lightly browned, about 5 minutes. Sprinkle with the brown sugar; cook, stirring frequently, until tender, 3-5 minutes longer. Transfer to a plate.
Chicken with Apples and Cider 1
2. On a sheet of wax paper, sprinkle the chicken with salt, pepper, and cinnamon. In the skillet, heat the remaining 1 tbs oil. Saute the chicken until browned, 4-5 minutes on each side. Transfer to another plate.
Chicken with Apples and Cider 2
3. In the skillet, cook the onions, covered, until tender, 6-8 minutes; stir in the cider and vinegar. Reduce the heat and simmer 2 minutes. Return the chicken to the skillet; simmer, spooning the sauce over chicken, until chicken is cooked through and liquid is reduced by half, 4-5 minutes.
Chicken with Apples and Cider 3
4. Return the apples to the skillet; cook until heated through, about 2 minutes. Arrange the noodles on a platter; top with the chicken mixture, pouring any remaining juices over the chicken.
Chicken with Apples and Cider 4


Review: Here are the questions I ask myself after having ate something with the answers relating to this recipe. I hope no one gets offended by these, but when thinking about your GERD, these are valid concerns.

  1. Did it keep me awake at night? I can honestly say I slept peacefully without abnormal issues of heartburn or gas.
  2. Did I wake up in the morning with a gas bubble or diarrhea? I had some gas, but not as much as I have had lately. As for diarrhea, yes I had it pretty much like normal. This could be from my being nervous about my upcoming test results.
  3. Was I nauseous or have an upset stomach in the morning? No.
  4. Did I burp it up all the next day or have heartburn? No.

With these answers in mind I would say that this is a pretty good GERD-Friendly Weight Watchers Recipe. I would rate it a 2 out of 5 on the "It's Gonna Kill Me" Scale.



Flavorful Friday


Weight Watchers


Classic Hamburger


Here's a hearty, satisfying meal on a bun, complete with tasty grilled onion rings, crunchy cucumber, and juicy tomato slices. It is 9 PointsPlus per serving and makes 4 servings. (However if you put into the weight watchers Food tracker that you intend to eat two servings, it will say 19 points.)

Ingredients
14 oz ground beef sirloin or round
1/2 cup finely chopped scallion
1/2 cup shredded carrot
1 large egg, lightly beaten, or 1/4 cup egg substitute
1/4 cup tomato sauce
4 tsp chopped fresh flat-leaf parsley
1/2 cup sliced onion , separated into rings
4 (2-oz) Hamburger rolls
4 lettuce leaves
1/2 medium cucumber, sliced
1 medium tomato, sliced
2 tbs + 2 tsp Ketchup


Directions
1. In a large bowl, combine the beef, scallion, carrot, egg, tomato sauce, and parsley. Shape the mixture into 4 equal burgers.
Classic Hamburger 1
2. Spray a large nonstick skillet with nonstick spray and place over medium heat. Add the burgers; cook, turning once, until an instant read thermometer inserted in the side of each patty registers 160°F for medium, about 10 minutes. Remove the burgers from the skillet; set aside and keep warm.
Classic Hamburgers 2
3. Add the onion to the skillet; cook, stirring frequently, until softened and lightly browned, 2-3 minutes.
4. Toast the hamburger rolls. Place 1 lettuce leaf on the bottom half of each roll; divide the cucumber and tomato slices on the top of each, then top with a burger, divide the onions and ketchup among the burgers, then top with the other half of the rolls.
Classic Hamburgers 3

Review: Here are the questions I ask myself after having ate something with the answers relating to this recipe. I hope no one gets offended by these, but when thinking about your GERD, these are valid concerns.

  1. Did it keep me awake at night? No.
  2. Did I wake up in the morning with a gas bubble or diarrhea? I did have a reasonable amount of gas from this that kept hitting me throughout the next day.
  3. Was I nauseous or have an upset stomach in the morning? No.
  4. Did I burp it up all the next day or have heartburn? No.

With these answers in mind I would say that this is a pretty good GERD-Friendly Weight Watchers Recipe. I would rate it a 2 out of 5 on the "It's Gonna Kill Me" Scale.



Monday's Menu
Mondays Menu


Weight Watchers


Texas-Style Meatloaf


A super fast meal to prepare taking about 10 minutes. It takes 65 minutes to cook though. It makes 6 servings at 6 PointsPlus per serving. Highly recommended to have a large side dish as it is mostly meat and not terribly filling. If you can't find ground pork loin, I suggest buying boneless pork loin chops and put them in your food processor. That's what I did.

Ingredients
3/4 lbs ground lean beef (7% fat or less)
3/4 lbs ground lean pork loin
1/2 cup prepared fat-free chunky salsa
1 egg white, slightly beaten
2 tsp ancho chile powder
2 tsp ground cumin
1 tsp dried oregano
3/4 tsp salt
1 cup shredded fat-free Monterey Jack cheese


Directions
1. Preheat the oven to 350°F. Spray a 4x8-inch loaf pan with canola oil nonstick spray.
2. Combine the beef, pork, 1/4 cup of the salsa, the egg white, ancho chile powder, cumin, oregano, and salt in a large bowl, mixing just until blended.
Texas-Style Meatloaf 1
3. Pack half of the mixture into the loaf pan. Sprinkle with the cheese, leaving a 1/2-inch border all around.
Texas-Style Meatloaf 2
4. Top with the remaining meat mixture. Spread the remaining 1/4 cup of salsa over the meat.
Texas-Style Meatloaf 3
5. Bake until an instant-read thermometer inserted into the center of the meatloaf registers 160°F, 65-70 minutes.
6. Transfer the meatloaf to a cutting board and let stand 5 minutes. Cut into 6 slices.

Review: Here are the questions I ask myself after having ate something with the answers relating to this recipe. I hope no one gets offended by these, but when thinking about your GERD, these are valid concerns.

  1. Did it keep me awake at night? No
  2. Did I wake up in the morning with a gas bubble or diarrhea? Yes, both. The spices of chile powder and cumin are a little hard on the stomach.
  3. Was I nauseous or have an upset stomach in the morning? No.
  4. Did I burp it up all the next day or have heartburn? Not all day, but some of the morning.

With these answers in mind I would say that this is a pretty good GERD-Friendly Weight Watchers Recipe. I would rate it a 3 out of 5 on the "It's Gonna Kill Me" Scale.



Tantalizing Thursday


Weight Watchers


Beef-Vegetable Pie


Beef-Vegetable Pie
Picture taken from http://www.weightwatchers.com/food/rcp/RecipePage.aspx?recipeid=85531

This one-"pot" kid-friendly dinner will easily become a family favorite. I personally think this is like Shepherd's Pie which is actually made different by everyone. I really like this version though. I love my mom's more, but who doesn't love their mom's cooking better than anything they personally make? It makes 6 servings and each serving is 6 PointsPlus.

Ingredients
1 lbs uncooked lean ground beef
1/2 tsp salt, divided
1/4 tsp black pepper
1 cup dry potato flakes
3/4 cup fat free creamer, such as fat-free 1/2 and 1/2
10 oz frozen mixed vegetables
1/2 cup low-fat shredded cheddar cheese


Directions
1. Preheat the oven to 450°. Pat beef into a 9-inch pie plate and sprinkle with 1/4 teaspoon of salt and pepper. Cook until beef browns, about 8 minutes, and remove from oven; set aside and preheat broiler.
2. Meanwhile, combine potatoes and half and half in a microwave bowl. Cover with plastic wrap and turn back a corner of plastic to allow steam to escape. Microwave until hot, about 1 to 2 minutes; whisk with a fork until smooth and set aside (If you can get it smooth, you are better than me). Microwave vegetables according to package directions; mix vegetables (including the liquid) and remaining 1/4 teaspoon of salt into potatoes.
3. Pour off any accumulated juices from beef. Pat potato mixture into meat crust and sprinkle with cheese. Broil 4 inches from heating element until cheese is melted, about 2-3 minutes. Slice into 6 pieces and serve.

GERD Review: Here are the questions I ask myself after having ate something with the answers relating to this recipe. I hope no one gets offended by these, but when thinking about your GERD, these are valid concerns.

  1. Did it keep me awake at night? Not at all.
  2. Did I wake up in the morning with a gas bubble or diarrhea? No
  3. Was I nauseous or have an upset stomach in the morning? No
  4. Did I burp it up all the next day or have heartburn? No

With these answers in mind I would say that this is a pretty good GERD-Friendly Weight Watchers Recipe. I would rate it a 1 out of 5 on the "It's Gonna Kill Me" Scale.



Flavorful Friday


Weight Watchers


Sautéed Chicken Thighs with Lemon and Capers


Sauteed Chicken Thighs with Lemon and Capers
Image taken from http://www.weightwatchers.com/food/rcp/RecipePage.aspx?recipeid=150891

This was a delicious meal. The chicken was extremely juicy. I will remember the chicken part of the recipe for when I decide to make up my own recipes. It was that good. Only complaint is that the recipe did not include how to cook the green beans other than in the ingredients. I steamed them, but I guess you can cook them any way you want except for deep frying them. It makes 4 servings and is 10 PointsPlus per serving.

Ingredients
1 spray cooking spray
1/4 cup all purpose flour
1/4 tsp black pepper
1 1/4 lbs uncooked boneless skinless chicken thigh(s), about 8 thighs
1 cup canned chicken broth
2 tbs fresh lemon juice
1 1/2 tbs capers
3 cups string beans, steamed or roasted


Directions
1. Coat a 12-inch nonstick skillet with cooking spray; set over medium heat.
2. In a small bowl, combine flour with pepper; sprinkle over chicken (front and back). Brown chicken in a single layer in prepared skillet until golden on bottom, about 6 minutes; flip and brown on second side, about 4 minutes more. Remove chicken from skillet; set aside. (If necessary, brown chicken in two batches.)
3. Pour broth into skillet and scrape up any browned bits with a wooden spoon. Return chicken to skillet, cover and reduce heat to low; simmer until heated through, about 3 minutes. Stir in lemon juice and capers; heat for 30 seconds. Yields 2 chicken thighs, 3/4 cup strings beans and about 1 1/2 tablespoons sauce per serving.

GERD Review: Here are the questions I ask myself after having ate something with the answers relating to this recipe. I hope no one gets offended by these, but when thinking about your GERD, these are valid concerns.

  1. Did it keep me awake at night? No
  2. Did I wake up in the morning with a gas bubble or diarrhea? Yes, but it wasn't too bad.
  3. Was I nauseous or have an upset stomach in the morning? No
  4. Did I burp it up all the next day or have heartburn? No

With these answers in mind I would say that this is a pretty good GERD-Friendly Weight Watchers Recipe. I would rate it a 2 out of 5 on the "It's Gonna Kill Me" Scale.



Mondays Menu


Weight Watchers


Moroccan Chicken with Apricots and Squash


This is the first Weight Watchers meal that I have made that I didn't like. I think I have decided that I am not crazy about using cinnamon on or in any kind of meat really. There's is nothing wrong with this dish if you like that sort of spice on your meats. I think that people who like Moroccan food will love it. It makes 4 servings and is 9 PointsPlus per serving. Let me tell you, it makes a LOT.

Ingredients
1 tsp table salt, or to taste
1/4 tsp black pepper, freshly ground
1 lbs uncooked boneless skinless chicken breast(s), four 4 oz pieces
3 spray(s) of cooking spray
2 tsp olive oil
1 tsp ground cumin, or to taste
1 tsp ground coriander, or to taste
1/2 tsp ground cinnamon, or to taste
1 large uncooked vidalia onion, chopped
2 cups uncooked butternut squash, peeled and cut into 1/2-inch cubes (about 3/4 lbs)
3/4 cup uncooked Jasmine rice, or basmati rice, rinsed
16 halves dried apricot halves, roughly chopped
1 1/2 cup canned chicken broth, or more if needed
1/4 cup cilanto, fresh, minced


Directions
1. Preheat the oven to 400°.
2. Rub salt and pepper all over chicken; set aside.
Moroccan Chicken with Apricots and Squash 1
3. Coat a large over-proof pot (that can also be used on the stove) with cooking spray; heat over medium heat on stove top. Add oil; heat until it begins to shimmer. Add cumin, coriander, and cinnamon; cook until fragrant, stirring, about 30 seconds to 1 minute.
Moroccan Chicken with Apricots and Squash 2
4. Add chicken; cook until lightly browned, flipping once, about 1 1/2 to 2 minutes per side. Remove chicken to a plate; set aside.
Moroccan Chicken with Apricots and Squash 3
5. Add onion and squash to pot, scraping down the sides and bottom of pot to incorporate pan drippings. Cook, stirring occasionally, until onion start to turn translucent and squash begins to soften, about 10 minutes.
Moroccan Chicken with Apricots and Squash 4
6. Add rice and apricots; place browned chicken on top. Pour in broth; bring to a boil for 1 minute.
Moroccan Chicken with Apricots and Squash 5
7. Cover pot and bake in oven until rice and squash are tender an chicken in cooked through, checking half way through to see if more broth is needed, about 20 to 25 minutes. Sprinkle with cilantro before serving. Fields about 2 cups (including a piece of chicken) per serving.
Moroccan Chicken with Apricots and Squash 6

Review: Here are the questions I ask myself after having ate something with the answers relating to this recipe. I hope no one gets offended by these, but when thinking about your GERD, these are valid concerns.

  1. Did it keep me awake at night? No.
  2. Did I wake up in the morning with a gas bubble or diarrhea? Yes, apparently squash goes right through me.
  3. Was I nauseous or have an upset stomach in the morning? No.
  4. Did I burp it up all the next day or have heartburn? No.

With these answers in mind I would say that this is a pretty good GERD-Friendly Weight Watchers Recipe. I would rate it a 2 out of 5 on the "It's Gonna Kill Me" Scale.



Tasty Tuesday


Weight Watchers


Pastitsio


This is a great meal to make if you are going to be having guests. It makes 8 servings that are each 8 PointsPlus and very filling. I have been eating for lunch since there are only two of us eating it in my household. The best way for me to describe it is that it wants to be Lasagna only made with Cincinnati-style chili. This also has cinnamon in the meat which I am not crazy about, but it isn't horrible in this recipe.

Ingredients
1 spray cooking spray
1 lbs uncooked lean ground beef
1 medium uncooked onion, chopped
8 oz canned tomato sauce
1/4 cup red wine, dry
1 1/2 tsp ground cinnamon
8 oz uncooked whole wheat pasta, such as penne
1 large egg, lightly beaten
3/4 cup fat free evaporated milk
1 tbs salted butter, or margarine
2 tbs all purpose flour
1/4 tsp table salt
1/8 tsp black pepper
1 1/2 cup fat free evaporated milk
1 large egg, lightly beaten
2 large egg whites, lightly beaten
1/2 cup shredded parmesan cheese, divided


Directions
1. Preheat the oven to 350°F. Coat a 9-x13-inch glass baking dish with cooking spray.
2. To make meat sauce, heat a large nonstick skillet over medium-high heat. Cook beef and onion, stirring frequently, until meat is brown and onion is tender, about 10 minutes; drain off fat. Stir in tomato sauce, wine and cinnamon. Bring to boil and then reduce heat to medium-low; cover and simmer for 30 minutes, stirring occasionally.
3. Meanwhile, cook pasta according to package directions; drain and set aside. Combine 1 beaten egg, 3/4 cup of evaporated milk and uncooked pasta in a large bowl; toss to combine and set aside.
4. To make cream sauce, melt butter or margarine in a small saucepan over medium heat; stir in flour, salt and pepper. Gradually add 1 1/2 cups of evaporated milk; cook, stirring, until thickened and slightly bubbly, about 5 to 8 minutes. Very gradually stir 1 beaten egg and egg whites into hot milk mixture (be careful not to 'scramble' eggs); set aside.
5. Layer half of pasta mixture in prepared dish; spread the meat sauce and sprinkle with 1/4 cup of cheese. Top with remaining pasta mixture; pour cream sauce over top and sprinkle with remaining cheese.
6. Cover and bake for 20 minutes. Uncover; bake about 15 minutes more or until a knife inserted in center comes out clean. Let stand 15 minutes before slicing into 8 pieces.

Pastitsio 1Pastitsio 2


Review: Here are the questions I ask myself after having ate something with the answers relating to this recipe. I hope no one gets offended by these, but when thinking about your GERD, these are valid concerns.

  1. Did it keep me awake at night? Nope
  2. Did I wake up in the morning with a gas bubble or diarrhea? Nothing out of the ordinary
  3. Was I nauseous or have an upset stomach in the morning? No
  4. Did I burp it up all the next day or have heartburn? No

With these answers in mind I would say that this is a pretty good GERD-Friendly Weight Watchers Recipe. I would rate it a 1 out of 5 on the "It's Gonna Kill Me" Scale.



Whipped Wednesday


Weight Watchers


Grilled Beef Fajitas


Grilled Beef Fajitas I need to learn to read the recipe better. This recipe calls for either a grill or grill pan. I thought that since it was a fajita recipe, I would be able to basically stir fry it. Well if you make it, I recommend you actually use a grill pan. I think it would be hard to put on an actual grill. The squash will fall apart if you do that. We made it in a stir fry pan, which worked, but a grill will give it more flavor. It makes 4 servings at 4 PointsPlus each. It was good.

Ingredients
2 medium uncooked vidalia unions, thickly sliced
2 medium summer squash, yellow, cut lengthwise
1 spay cooking spray
1/8 tsp table salt, or to taste
8 oz uncooked flank steak
1/8 tsp black pepper, or to taste
1/2 cup prepared fat free salsa
4 medium fat free flour tortillas


Directions
1. Preheat grill or grill pan. When hot, grill onion slices until soft and browned, about 5 minutes. Coat squash slices with cooking spray, salt them and grill until soft, about 3 to 5 minutes.
2. Season steak with salt and pepper on both sides; grill until cooked through, about 3 to 6 minutes. Remove from grill and slice into strips against the grain.
3. To assemble fajitas, put 2 tablespoons of salsa on each tortilla. Top each with 1/4 of onions, squash and beef; roll up and serve.

Review: Here are the questions I ask myself after having ate something with the answers relating to this recipe. I hope no one gets offended by these, but when thinking about your GERD, these are valid concerns.

  1. Did it keep me awake at night? Only woke me once.
  2. Did I wake up in the morning with a gas bubble or diarrhea? Yes, both.
  3. Was I nauseous or have an upset stomach in the morning? Upset stomach for a little bit.
  4. Did I burp it up all the next day or have heartburn? No.

With these answers in mind I would say that this is a pretty good GERD-Friendly Weight Watchers Recipe. I would rate it a 3 out of 5 on the "It's Gonna Kill Me" Scale.



Tantalizing Thursday


Weight Watchers


Rosemary Chicken with Wild Rice


This was a very tasty recipe. I had a little issue cutting up the fresh rosemary and I accidentally made too much rice. The recipe calls for 1 cup of wild rice, I think that is supposed to be 1 cup cooked. Oh well. It was yummy. It makes 6 servings at 7 PointsPlus each.

Ingredients
1 cup wild rice
1 tbs olive oil
2 cloves garlic, minced
1 1/14 lbs boneless, skinless chicken breast, cubed
2 medium carrots, chopped
2 tbs finely chopped fresh rosemary (or 1 tbs dried)
1/4 cup + 2 tbs orange marmalade
1/4 cup Dijon mustard
1/8 tsp freshly ground pepper


Directions
1. Cook wild rice according to the package directions.
2. In a large nonstick skillet over medium heat, heat the oil. Add the garlic and saute until golden, about 2 minutes. Add the chicken and carrots and saute, stirring frequently, 3-4 minutes. Stir in the rosemary; cook until chicken is cooked through, 3-4 minutes longer.
Rosemary Chicken with Wild Rice 1
3. Stir in the marmalade, mustard, and pepper; cok, stirring frequently, until heated through, about 3 minutes. Add the rice; toss to combine.
Rosemary Chicken with Wild Rice 2

Review: Here are the questions I ask myself after having ate something with the answers relating to this recipe. I hope no one gets offended by these, but when thinking about your GERD, these are valid concerns.

  1. Did it keep me awake at night? Not at all.
  2. Did I wake up in the morning with a gas bubble or diarrhea? No.
  3. Was I nauseous or have an upset stomach in the morning? No.
  4. Did I burp it up all the next day or have heartburn? No.

With these answers in mind I would say that this is a pretty good GERD-Friendly Weight Watchers Recipe. I would rate it a 1 out of 5 on the "It's Gonna Kill Me" Scale.



Mondays Menu


Weight Watchers


Chicken with Feta and Tomatoes


When I started making this dish, I felt like I was making a Greek dish. Not that it was hard to make, but literally that it came from Greece. It is VERY tasty. My husband and I both loved it. However it is not a very good dish for GERD. It makes 4 servings at 4 PointsPlus each.

Ingredients
4 (3-ounce) chicken breast cutlets
1/2 tsp salt
1/2 tsp black pepper
1 1/2 tsp olive oil (divided)
1 pint grape tomatoes
1 tbs finely chopped fresh oregano
2 cloves garlic, minced
1/2 cup diced cucumber
1/4 cup crumbled reduced-fat feta cheese


Directions
1. Sprinkle the chicken with 1/4 tsp of the salt and 1/4 tsp of the pepper. Heat 1 tsp of the oil in a large nonstick skillet ove rmedium-high heat. Add the chicken and cook until browned and cooked through, about 2 minutes on each side. Transfer to a platter; keep warm.
2. Add the remaining 1/2 tsp oil to the skillet; add the tomatoes, oregano, garlic, and the remaining 1/4 tsp salt and 1/4 tsp pepper. Cook, stirring, until the tomatoes are softened, about 3 minutes. Spoon the sauce over the chicken and sprinkle with the cucumber and feta.

Chicken with Feta and Tomatoes


Review: Here are the questions I ask myself after having ate something with the answers relating to this recipe. I hope no one gets offended by these, but when thinking about your GERD, these are valid concerns.

  1. Did it keep me awake at night? Yes.
  2. Did I wake up in the morning with a gas bubble or diarrhea? Yes
  3. Was I nauseous or have an upset stomach in the morning? No.
  4. Did I burp it up all the next day or have heartburn? Yes.

With these answers in mind I would say that this is a pretty good GERD-Friendly Weight Watchers Recipe. I would rate it a 4 out of 5 on the "It's Gonna Kill Me" Scale.



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