Dishes from the Weight Watchers in 20 Minutes cookbook include, clockwise from top right, White Bean and Roasted Pepper Bruschetta, Buffalo Style Chicken Strips, and Broccoli and Cheddar Quesadilla.

Dasha Wright

So you’ve promised yourself to drop a few pounds. And you’ve pledged to cook dinner each night. And you’re really committed to eat more grains and vegetables.

Weight Watchers in 20 Minutes (Wiley, $29.95 from the Editors at Weight Watchers) isn’t the sexiest cookbook you’ll find on book shelves, but if you are steadfast in resolutions like these, it’s the book for you.

With 250 recipes, all with nutrition information and Weight Watcher point values attached, even the most insecure cook will find venturing into the kitchen rather painless. There are dinners with just five ingredients, ones that can be done in minutes and many with all vegetarian and whole grain ingredients including brown rice, bulgur, oatmeal and legumes. Shortcuts include low sodium chicken broth and frozen vegetables (now acknowledged for their nutritional value).

Breakfast items include fruit-covered French toast or creamy oatmeal with blueberries. Desserts include berry topped cakes, puddings and fruit salads. There are plenty of chicken options, Southwestern themes, ethnic dishes (Thai Beef and Lettuce Rolls) and comfort food like Chicken and Mushroom Bolognese. There’s Veggie Bean Chili and White Bean and Roasted Pepper Bruschetta.

There are pantry tips and advice on how to make two meals from one recipe.

The book is illustrated with color photos of many dishes which alone is enough to make anyone head for the kitchen. But the variety of dishes — some familiar and some less so — are diverse enough to encourage a new way of eating that will herald a healthier 2009.