Weight Watchers Recipes ~

[Mom2JTSJ]

Please post your weight watchers recipes here.

[Mom2JTSJ]

0 pt Pasta sauce Submitted by: STACYNAK
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Ingredients


1 cup sliced fresh mushrooms 1 medium green pepper, in chunks 1/4 cup chopped onion 1/4 cup grated carrot 1/4 cup grated zucchini 4 cloves minced garlic PAM cooking spray large can crushed tomatoes small can tomato sauce small can tomato paste 1 cup water 2 tbsp corn starch 1/2 tsp salt 1/2 tsp black pepper 1 tsp basil 1/2 tsp oregano 1 tsp parsley 1 tsp red pepper flakes

Instructions


Saute veggies with garlic in pot sprayed with PAM. Add remaining ingredients, bring to slow boil, reduce heat to low, cover, and simmer 1 hour, stirring occasionally.

Special Notes


The tomato paste, cornstarch, and lots of seasoning give this a hearty bottled sauce texture and you don't even miss the fat! To give it a meat sauce flavor, add 2 or 3 beef bouillon cubes, but this will add points.

I double or triple this recipe & freeze the rest for later. I also use more veggies if I have them & need to use them up! Yummy!

[Mom2JTSJ]

Krusteaz Bran Muffins Submitted by: CaptMom
3 c. All-Bran extra Fiber cereal (make sure the box says "Extra Fiber")
2 1/2 c. water
1 1/2 t. baking powder
1 Box Krusteaz Fat Free Muffins (several flavors available)

Soak the All Bran in water for 5 minutes. Add the baking powder and muffin mix to the cereal. Mix well--will be kind of thick. Drop into muffin pans sprayed with Pam. Bake according to Krusteaz package directions except bake two minutes longer than the normal time. 18 muffins, 1 point each.

[Mom2JTSJ]

Spicy Cabbage-"Beef" Soup Submitted by: CaptMom
1 lb. ground turkey breast
1 large onion, chopped
5 c. chopped cabbage (bite-size pieces)
1 16-oz can red kidney beans
1 16 oz can Mrs. Grimes chili beans
3 cans (8 oz each) tomato sauce
2 c. water
1 green pepper, chopped
3/4 c. picante sauce
4 beef bouillon cubes
1 1/2 t. ground cumin
1/2 t. salt
1/4 t. black pepper

Brown turkey and onion over medium heat. Drain. Pour into crockpot. Stir in cabbage and all other ingredients. Cover and cook on low 6-8 hours, or high 3-4 hours. Serve when cabbage is tender. 6 servings, 2 points each.

[Mom2JTSJ]

Potato Soup Submitted by: CaptMom

1 bag Ore Ida O'Brien hashbrowns (16 oz. frozen)
4 cans fat free chicken broth
1 pkg McCormick Country Gravy Mix

Spray pan with Pam. Saute potatoes 10 minutes, stirring gently. Add broth and bring to a boil. Prepare gravy mix according to pkg directions. (Sometimes I skip this and just add the packet right to the broth--makes it a little thicker, I think.) Add to potatoes and broth. Simmer 20-30 minutes. Serving size = 1 cup, 2 points.

[Mom2JTSJ]

Turkey Spiedini Submitted by: CaptMom

1/3 c. dry red wine
1 T. olive oil
1 T. chopped fresh oregano, or 1 1/2 t. dry
1 t. fresh thyme, or 1/2 t. dry
2 T. red wine vinegar
3 garlic cloves, minced
1 1/2 lbs. skinles boneless turkey breast cut into 30 pieces
18 small fresh white mushrooms
12 cherry tomoatoes
3/4 t. salt
1/4 t. pepper

Combine wine, vinegar, oil, garlic, oregano and thyme in zip-lock baggie. Add turkey pieces. Seal, turn to coat turkey. Refrigerate 1 hour, turning occasionally. Spray grill rack, med-hot fire. On 6 (12-inch) skewers, alternate 5 pieces of turkey, 3 mushrooms, and 2 tomatoes. Sprinkle with salt & pepper. Cook about 10 mintues each side. 6 servings, 3 points each.

[Mom2JTSJ]

Creamed veggies
1 pkg (16 oz) frozen mixed veggies (California mix)
1/4 lbs. Velveeta Light cheese, cut up
4 oz Philadelphia fat free cream cheese, cut up.

Layer frozen veggies, Velveeta, and cream cheese in a 1 1/2 qt. microwave casserole, cover.

Microwave on high 7 min. Rotate dish. Microwave additional 6 minutes or until veggies are thoroughly heated. Stir until creamy.

OR

Bake: Prepare as directed. Bake covered at 350 for 55 minutes or until veggies are thoroughly heated. Stir until creamy.

Serves 5, 2 points per serving.

[Mom2JTSJ]

Amazing Buffalo Chicken

1 pound boneless, skinless chicken breasts
1/2 cup Frank's Red Hot sauce
1/2 cup (1 stick) "I Can't Believe It's Not Butter"
1/4 teaspoon celery seed
1 tablespoon white vinegar
1/2 teaspoon Tabasco sauce
1/2 teaspoon red pepper flakes
1/4 teaspoon black pepper
1/2 teaspoon cayenne pepper
1/4 teaspoon Worcestershire sauce

For the sauce: In a small saucepan over low heat, mix together everything but the chicken. Let this mixture simmer, stirring occasionally, while you prepare chicken.

For the chicken: Bring large saucepan to boil. Cut chicken into strips and boil until cooked through. When cooked, put chicken in a serving bowl or dish. Pour sauce over chicken and let sit for a few minutes.

Variation: Cut chicken into strips. Lightly coat chicken with sauce. Bake in preheated 375 degree F oven for 15-20 minutes, until cooked through. Remove to platter and coat with remaining sauce.

Serves 4 - 5 WW points per serving

[Mom2JTSJ]

Chicken and Red Chili Tamales

Source: WW Entertains with the Chefs from The Culinary Institute of America

1/2 pound skinless, boneless chicken breast, cut into 1-inch pieces
1 small onion, peeled and left whole
6 garlic cloves, minced
1 teaspoon salt, divided
1 teaspoon vegetable oil
1 small onion, chopped
1 dried ancho chile, stemmed and seeded
1 cup water
1 plum tomato, chopped
1 tablespoon raisins
1 tablespoon sliced almonds, toasted
1/4 teaspoon cinnamon
2 whole cloves
About 20 dried corn husks
3/4 cup Masa Harina
1 tablespoon vegetable shortening

To prepare the filling: combine the chicken, the whole onion, 1 of the garlic cloves, 1/2 teaspoon of the salt, and enough water to barely cover the chicken in a saucepan; bring to a boil. Reduce the heat and simmer, covered, until the chicken is cooked through, 15 to 20 minutes.

Discard the onion. With a slotted spoon, transfer the chicken to a plate. Reserve the broth and set aside. When the chicken is cool enough to handle, thinly slice or shred, moisten with a little of the reserved broth and set aside.

Heat a large nonstick saucepan over medium-high heat. Swirl in the oil, then add the chopped onion. Cook, stirring frequently, until golden brown, about 10 minutes.

Add the remaining garlic cloves and the chile; cook until the garlic is golden and the chile is toasted, about 3 minutes. Add the water, tomato, raisins, almonds, cinnamon, cloves and 1/4 teaspoon of the salt; bring to a boil. Reduce the heat and simmer, stirring occasionally, until the flavors are blended, about 15 minutes. Discard the cloves.

Puree the mixture in batches in a food processor or blender; return to the saucepan and add the chicken. Simmer over medium heat until the sauce thickens, about 5 minutes. Combine the corn husks and enough hot water to cover in a large bowl. Soak, turning occasionally, until pliable, about 30 minutes.

Meanwhile, to prepare the masa dough, with an electric mixer at medium speed, beat the Masa Harina, shortening and the remaining 1/4 teaspoon salt until mixture comes together. Add three-quarters of the reserved broth; beat on low speed until light and spongy, about 5 minutes. Cover and refrigerate the dough about 20 minutes.

Drain and rinse the corn husks; keep covered with a damp towel. Cut 2 or 3 of the husks lengthwise into sixteen (1/4-inch wide) strips, set aside.

Flatten a corn husk on a work surface; spread 2 tablespoons dough over the husk, leaving a 1-inch margin on all sides. Spoon 1 1/2 tablespoons filling on top of the dough. Roll up lengthwise into a cylinder; secure each end by tying with a strip of husk. Repeat with the remaining husks, dough and filling, making a total of 16 tamales.

Place tamales in a steamer basket; set in a saucepan over 1 inch of boiling water. Cover tightly; reduce the heat to low and steam until very hot, about 45 minutes.

Makes 8 servings.

Nutrition information per serving (2 tamales): 120 calories, 4 g fat (1 g saturated fat), 15 mg cholesterol, 320 mg sodium, 13 g carbohydrates, 2 g fiber, 9 g protein

[Mom2JTSJ]

Chicken Pot Pie

1 cup reduced fat Bisquick
1/2 cup skim milk
1/4 cup egg substitute
2 cups frozen mixed vegetables, thawed (any style)
2 cups cooked, chopped white chicken meat
2 cans Campbell's fat free (Healthy Request)
Cream of Mushroom soup

Preheat oven to 400 degrees F. Spray an 8-inch square baking pan with Pam.

Mix together vegetables, chicken and soup. Pour into prepared pan.

In another bowl, mix Bisquick, milk and egg. Pour over the top of chicken mixture. Bake for about 30 minutes or until crust is golden.

6 servings = 4.5 WW points per serving
4 servings = 6.5 WW points per serving


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[Mom2JTSJ]

Chicken with Feta Sauce
4 (4 ounce) skinless boneless chicken breasts
2 tablespoons balsamic vinegar
1/2 teaspoon ground thyme
2 teaspoons olive oil
1 tablespoon plus 1/2 teaspoon all-purpose flour
1/2 teaspoon oregano
1 cup fat-free milk
1 cup frozen broccoli, carrots, and cauliflower medley, thawed
1/3 cup feta cheese
1 teaspoon fresh lemon juice
2 cups hot cooked rice

On a sheet of wax paper, sprinkle the chicken with the vinegar and thyme.

In a large nonstick skillet, heat the oil. Cook the chicken until browned and cooked through, 4-5 minutes on each side. Transfer to a plate.

Sprinkle the flour and oregano over the pan juices; cook, stirring constantly, 1 minute. Gradually whisk in the milk; cook, whisking constantly, until thick and bubbling, 2-3 minutes. Stir in the vegetables, cheese and lemon juice. Reduce the heat and simmer until the cheese melts, about 2 minutes. Place the rice on a large platter; top with the chicken. Spoon the sauce over the chicken.

4 servings - 7 WW points per serving

[Mom2JTSJ]

Cola Chicken

4 skinless boneless chicken breasts
1 cup catsup
1 (12 ounce) can diet cola

Put chicken in nonstick skillet. Pour catsup and diet cola over the top. Bring to boil. Cover, reduce heat and cook for 45 minutes.

Uncover, turn up the heat and continue to cook until the sauce becomes thick and adheres to the chicken.

4 servings - 4 WW points per serving

[Mom2JTSJ]

Garlic Chicken Kiev

3 tablespoons reduced-fat margarine, softened
1 tablespoon snipped fresh chives or parsley
1/8 teaspoon garlic powder
6 small skinless boneless chicken breast halves (about 3 pounds)
2 cups corn flakes, crushed (about 1 cup)
2 tablespoons chopped fresh parsley
1/2 teaspoon paprika
1/4 cup buttermilk or 1/4 cup skim milk

Mix margarine, chives and garlic powder; shape into rectangle, 3 x 2 inches. Cover and freeze until firm, about 30 minutes.

Remove excess fat from chicken; flatten each chicken breast half to 1/4-inch thickness between wax paper or plastic wrap.

Heat oven to 425 degrees F.

Cut margarine mixture crosswise into 6 pieces. Place 1 piece on center of each chicken breast. Fold long sides over margarine; fold up ends and secure with wooden pick.

Mix corn flakes, parsley and paprika. Dip chicken into buttermilk; lightly and evenly coat with corn flake mixture. Place chicken breasts, seam sides down, in a 9-inch square pan sprayed with nonstick cooking spray. Bake uncovered until chicken is done, about 35 minutes.

Microwave Directions: Prepare chicken as directed. Arrange coated chicken breasts, seam sides down, on microwavable rack in microwavable dish. Microwave uncovered on HIGH 4 minutes; rotate dish 1/2 turn. Microwave until chicken is done, 4 to 6 minutes longer. Let stand uncovered 5 minutes.

Serves 6 - 4 WW points per serving.

[Mom2JTSJ]

Glazed Chicken Bits

Servings: 2; WW points: 4

2 teaspoons honey
2 teaspoons ketchup
2 teaspoons reduced-sodium soy sauce
1 teaspoon fresh lemon juice
1/2 teaspoon grated pared ginger root
1 garlic clove, minced
1 (5 ounce) skinned, boneless chicken breast, cut into 1-inch cubes
1 cup cooked instant rice (hot)

Combine honey, ketchup, soy sauce, lemon juice, ginger and garlic.

In 8-inch microwaveable glass pie plate arrange chicken cubes in a single layer. Pour honey mixture over chicken; cover with plastic wrap and refrigerate for 30 minutes.

Vent plastic wrap and microwave chicken on HIGH for 2 minutes. Stir halfway through cooking time. Let stand for 1 minute until chicken is cooked through.

Serve over rice.

[Mom2JTSJ]

Spicy Barbecue Meatballs

Makes 60 Appetizers

Ingredients:

1 1/2 lbs. ground turkey breast or 96% lean ground beef
3/4 cup quick-cooking oats
2 egg whites
1 cup finely chopped onion
1 1/2 teaspoons crushed fresh garlic
1 teaspoon dried oregano
1 1/2 teaspoons beef bouillon granules
1/2 teaspoon ground black pepper

Sauce
1 can (8 oz) unsalted tomato sauce
3 tablespoons honey
3 tablespoons spicy mustard
1 1/4 teaspoons chili powder
1/2 teaspoon Tabasco pepper sauce

Combine the meatball ingredients in a medium-sized bowl, and mix thoroughly.
Coat a baking sheet with nonstick cooking spray. Shape the meatball mixture
into 60 (1") balls, and place meatballs on the baking sheet. Bake the meatballs
at 350 degrees for about 25 minutes, or until thoroughly cooked. Transfer
the meatballs to a chafing dish or Crock-Pot heated casserole to keep warm.
Combine the sauce ingredients in a small saucepan, and simmer over medium-low
heat just until hot. Pour the sauce over the meatballs, toss gently to mix, and serve.

SERVING SIZE: 1 appetizer

POINTS: .5

[Mom2JTSJ]

Petite Pizzas

Makes 8 appetizer servings

Ingredients:

1/2 cup warm water (110 -115 degrees)
3/4 tsp active dry yeast
1/2 tsp sugar
3/4 cup bread flour or all-purpose flour
3/4 cup whole wheat flour
1/4 tsp salt
1 1/2 tsp extra virgin olive oil
Pizza Sauce (see below)
1/4 cup finely chopped green bell pepper
1/4 cup finely chopped onion
2 oz Italian turkey sausage, crumbled and cooked
2/3 cup sliced mushrooms, cooked until soft
1/4 cup freshly grated Parmesan cheese
1/4 cup (1 oz) shredded part-skim mozzarella cheese

To prepare crust, place warm water in small bowl. Sprinkle yeast and sugar
on top; stir to combine. Let stand 10 minutes or until bubbly. Combine flours and
salt in medium bowl. Stir in oil and yeast mixture; mix until smooth. Remove
dough to lightly floured work surface. Knead 5 minutes or until dough is smooth
and elastic. Place dough in medium bowl sprayed with nonstick cooking spray.
Turn dough in bowl so top is coated with cooking spray; cover with towel.
Let rise in warm place 45 minutes or until doubled in bulk. Punch down dough;
place on lightly floured surface and knead 2 minutes more. Cover with towel
and let rise 20 minutes more. Roll out to 1/4 inch thickness and cut into 32
circles with 2-inch cookie or biscuit cutter. Place on baking sheet sprayed
with cooking spray. (Combine scraps of dough and roll out again to obtain 32
circles, if necessary. Prepare Pizza Sauce (recipe below). Place about 1/2 tsp
sauce on each dough round. Spread sauce gently, leaving a small border of crust.
Preheat oven to 400 degrees. Combine bell pepper and onion in small bowl.
Evenly sprinkle on top of sauce. Place sausage on half the pizzas and 1 or 2
mushroom slices on each of remaining pizzas. Evenly sprinkle cheeses on pizzas.
Bake 10 minutes or until cheese melts. Serve immediately. (to reheat, warm
pizzas in 250 degree oven 10 minutes.) Garnish with fresh basil, if desired.

*You may substitute all-purpose flour for bread flour; however,
bread flour works better with yeast since it contains more gluten.
It also contains more Vitamin C and potassium.

Pizza Sauce

Ingredients:

1/2 tsp extra virgin olive oil
1 clove garlic, minced
1 can (8 ounces) tomato sauce
1 tbsp chopped fresh basil or 1 tsp dried basil leaves
1/2 tsp dried oregano leaves
Dash salt and black pepper

Heat oil in small saucepan over medium heat. Add garlic; cook and stir 1 minute,
being careful not to brown garlic. Add tomato sauce, basil and oregano;
simmer 20 minutes. Stir in salt and pepper.

SERVING SIZE: 2 sausage pizzas and 2 mushroom pizzas

POINTS: 3

[Mom2JTSJ]

Mama Mia Meatballs

Makes 50 Appetizers

Ingredients:

1 1/4 pounds ground turkey breast or 96% lean ground beef
1/2 cup dried Italian bread crumbs
1/3 cup grated nonfat Parmesan cheese
2 egg whites
1 onion, finely chopped
1 teaspoon crushed fresh garlic
1/2 teaspoon crushed red pepper (optional)
1 1/2 teaspoons whole fennel seeds
1 1/2 teaspoons Italian seasoning

Sauce

1 1/2 cups fat-free bottled marinara sauce

Combine the meatball ingredients in a medium-sized bowl, and mix thoroughly.
Coat a baking sheet with nonstick cooking spray. Shape the meatball mixture into
50 (1 inch) balls, and place the meatballs on the baking sheet. Bake the meatballs
at 350 degrees for about 25 minutes, or until thoroughly cooked. Transfer the
meatballs to a chafing dish or Crock-Pot heated casserole to keep warm. Place
the marinara sauce in a small saucepan, and simmer over medium-low heat just until
hot. Pour the sauce over the meatballs, toss gently to mix, and serve.

SERVING SIZE: 1 appetizer

POINTS: .5

[Mom2JTSJ]

Chicken & Eggplant Casserole

Makes 6 servings

Ingredients

Two 1-pound eggplants, each cut lengthwise into 6 equal slices
9 ounces ground chicken
3 ounces lean turkey or chicken sausage (10% or less fat), removed from casing
1/2 cup minced onion
1 egg, beaten
1/4 cup raisins, coarsely chopped
20 small pitted black olives, coarsely chopped
1/4 teaspoon cinnamon
1/4 teaspoon ground coriander
1/4 teaspoon black pepper
1 cup tomato sauce
1 1/2 ounces feta cheese, crumbled

Preheat broiler. Line 2 large baking sheets with foil; spray with nonstick
cooking spray. Place eggplant slices on baking sheets; broil 4" from heat
10 minutes, until golden brown on one side. Remove eggplant from broiler;
set aside to cool. Preheat oven to 400oF. Spray an 8" square baking pan
with nonstick cooking spray. Spray medium skillet with nonstick cooking spray;
add chicken, sausage meat and onion. Cook, stirring to break up meat, until no
longer pink and onion is golden brown. Remove from heat; cool slightly. To
cooled chicken mixture, add egg, raisins, olives, cinnamon, coriander and pepper;
mix well. Place eggplant slices, broiled side down, on work surface. Spoon an
equal amount of chicken mixture 2" from wide end of each slice; roll up to
enclose filling. Arrange eggplant rolls, seam-side down, in a single layer in
prepared baking pan; top with tomato sauce, then sprinkle with cheese.
Bake 35-40 minutes, until bubbling.

SERVING SIZE: 2 eggplant rolls

POINTS: 4.5

[Mom2JTSJ]

Chicken Chili Blanco

This white chicken chili is chock full of beans, vegetables, and flavor.
Serve it with a healthy salad of mixed greens.

Makes 4 Servings

Ingredients

6 ounces skinless, boneless chicken breasts or thighs
Nonstick cooking spray
1 large onion, finely chopped (1 cup)
2 cloves garlic, minced
1 cup reduced-sodium chicken broth
2 cups sliced fresh mushrooms
1 (15 1/2 ounce) can reduced-sodium kidney beans, rinsed and drained
1 (8 1/2 ounce) can cream-style corn
1/2 cup chopped red or green sweet pepper
1/2 cup dry white wine
1 (4 ounce) can diced green chilies, drained
1 teaspoon ground cumin
1 teaspoon dried oregano, crushed
Dash salt
1/4 cup snipped fresh parsley

Rinse the chicken; pat dry with paper towels. Cut the chicken into 1-inch pieces.
Spray a large saucepan with nonstick cooking spray. Preheat saucepan over medium
heat. Add chicken, onion, and garlic. Cook about 2 minutes or till chicken is
no longer pink. Stir in chicken broth, mushrooms, kidney beans, corn,
chopped pepper, wine, chilies, cumin, oregano, and salt. Bring to boiling.
Reduce heat; cover and simmer for 10 minutes. Stir in parsley.

POINTS: 4

[Mom2JTSJ]

Crockpot Chicken Stroganoff

Makes 6 servings

Ingredients

1 pound frozen boneless skinless chicken breasts
1 can fat free cream of mushroom soup
16 oz. carton fat free sour cream
1 envelope dry onion soup mix

Put frozen chicken in bottom of crockpot. Mix soup, sour cream,
onion soup mix and pour over chicken. Cook on low for 7 hours.
Makes 6 servings. (serve it over rice or noodles, but be sure to add those points)

POINTS: 4

[Mom2JTSJ]

Skillet Chicken

This recipe can be made in under 10 minutes - you can prepare the vegetables
and chicken before you leave for work! Goes well over rice or pasta
(extra points) or with a green salad or steamed vegetables.

Makes 4 servings

Ingredients

1 tbsp olive oil
1 carrot (chopped)
2 onions
1 celery stalk (chopped)
3/4 lb. boneless, skinless chicken breasts (cut in strips)
1 (14 1/2 oz) can crushed tomatoes with basil, oregano & garlic
4 tsp grated Parmesan cheese
1 TBSP chopped basil
1/2 tsp salt
1/4 tsp pepper

Heat oil in large skillet. Sauté veggies until softened (about 10 minutes).
Add chicken strips. Cook until opaque (about 5 minutes). Stir in remaining
ingredients and cover. Simmer for 10 minutes, until flavors blend.

POINTS: 4

[Mom2JTSJ]

Carolina Barbecued Chicken

Makes 4 servings

Ingredients

1 cup finely chopped onions
1 cup finely chopped green bell pepper
1 cup cider vinegar
3 tablespoons firmly packed light or dark brown sugar
2 teaspoons fresh lemon juice
1/2 teaspoon salt
1/2 teaspoon dry mustard
1/4 teaspoon crushed red pepper flakes, or to taste
1/4 teaspoon freshly ground black pepper, or to taste
One 2-pound 4-ounce chicken, skinned and cut into 8 equal pieces

Preheat outdoor barbecue grill according to manufacturer's directions, or preheat broiler and spray rack in broiler pan with nonstick cooking spray. In small saucepan, combine onions, bell pepper, vinegar, brown sugar, juice, salt, dry mustard, pepper flakes and black pepper; stirring constantly, bring liquid to a boil. Reduce heat to low; simmer, stirring occasionally, 20 minutes, until flavors are blended. Grill chicken over hot coals or place onto prepared rack in broiler pan and broil 4" from heat, turning as needed
and basting with some of the onion mixture, 20 minutes, until browned and juices run clear when pierced with fork. Transfer chicken to serving platter; top with remaining onion mixture.

SERVING SIZE: 3 Ounces Chicken, 1/4 Onion Mixture

POINTS: 5

SELECTIONS: 1 Vegetable, 3 Proteins, 35 Optional Calories.

PER SERVING: 233 Calories, 6 g Total Fat, 2 g Saturated Fat, 76 mg Cholesterol, 353 mg Sodium, 19 g Total Carbohydrate, 1 g Dietary Fiber, 25 g Protein, 39 mg Calcium

[Mom2JTSJ]

Chicken Fettuccine

Makes 6 servings

Ingredients

1 pound chicken breasts - boned, skinned, cut in to bite-sized pieces
1/2 cup chopped onion
1/4 teaspoon dried basil
1/4 teaspoon garlic powder
1 pinch salt -- optional
Pepper -- to taste
1 teaspoon minced garlic - (in a jar)
2 cups sliced zucchini
4 cups hot, cooked fettuccine
3/4 cup skimmed evaporated milk - (1 small can)
3 tablespoons fat-free chicken broth
8 ounces mushrooms (stems & pieces) - rinsed & drained
1/4 cup Alpine Lace or Weight Watchers fat-free parmesan cheese

Spray a large non-stick frying pan with non-fat cooking spray. Sauté the onion and garlic in chicken broth. Add the basil and other seasonings. Add chicken and sauté about 7 minutes or until chicken is cooked. Add the zucchini and mushrooms . Sauté until tender. Add the fettuccine and milk. Sprinkle the cheese on top and mix well.

SERVING SIZE: 1/6th of recipe

POINTS: 4.5

PER SERVING: 220 Calories, 2 g Fat, 2 g Fiber

[Mom2JTSJ]

Chicken-Mushroom Ragout
Makes 4 servings

Ingredients

1 14 1/2 ounce can reduced-sodium chicken broth
1 tablespoon horseradish mustard
1/4 teaspoon pepper
2 sprigs fresh thyme or 1/2 teaspoon dried thyme, crushed
4 boneless, skinless chicken thighs, cut into bite-size pieces (12 ounces total)
8 ounces fresh mushrooms, halved (3 cups)
1 cup sliced carrots
1 cup sliced leeks
1 cup water
2 tablespoons cornstarch

In a large saucepan or Dutch oven combine chicken broth, mustard, thyme, and pepper. Stir in chicken, mushrooms, carrots, and leeks. Bring to boiling. Reduce heat; cover and simmer 15 minutes. Remove thyme sprigs, if using. Combine water and cornstarch. Stir in chicken mixture. Cook and stir till thickened and bubbly. Cook and stir for 2 minutes more. Serve in bowls.

POINTS: 3

PER SERVING: 154 Calories, 5 g Total Fat, 1 g Saturated Fat, 41 mg Cholesterol, 285 mg Sodium, 13 Total Carbohydrate, 3 g Dietary Fiber, 15 g Protein

[Mom2JTSJ]

Chicken with Cherry Sauce

Makes 4 servings

Ingredients

4 skinless, boneless medium chicken breast halves (12 ounces total)
Ground nutmeg
1/3 cup reduced-sodium chicken broth
1/3 cup unsweetened pineapple juice
2 teaspoons cornstarch
1 teaspoon brown sugar
Dash pepper
1/4 cup dried tart red cherries or golden raisins, coarsely chopped

Rinse chicken; pat dry with paper towels. Sprinkle lightly with nutmeg. Place chicken, boned side up, on the unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 7 minutes. Turn chicken over; broil for 5 to 8 more
minutes or until chicken is tender and no longer pink.

Meanwhile, for sauce, in a small saucepan combine chicken broth, pineapple juice, cornstarch, brown sugar, and pepper. Mix well. Cook and stir over medium heat till thickened and bubbly. Stir in cherries or raisins. Cook and stir for 2 minutes more. Serve chicken with cherry sauce.

POINTS: 3

PER SERVING: 137 Calories, 2 g Total Fat, 1 g Saturated Fat, 45 mg Cholesterol, 74 mg Sodium, 11g Total Carbohydrate, 0 g Dietary Fiber, 17 g Protein

[Mom2JTSJ]

King Ranch Chicken

Makes 4 servings

Ingredients

1 green bell pepper, chopped
1/2 medium onion, chopped
1 can Healthy Request Condensed Cream of Mushroom or Chicken Soup
1 10 oz. can Rotel tomatoes
6 oz. cubed chicken, cooked
4 corn tortillas, torn in pieces
6 tbsp. or 1/3 cup shredded Mexican cheese

Sauté pepper and onion in skillet with Pam. Add soup, Rotel tomatoes and chicken. Alternate layers of tortillas and soup mix. Sprinkle cheese on top. Bake at 325 degrees for 40 minutes or until hot and bubbly.

POINTS: 5

[Mom2JTSJ]

Broiled Lemon Chicken

Makes 4 servings

Ingredients

1/4 cup fresh lemon juice
1/2 tsp dried thyme leaves
1/2 tsp dried rosemary leaves
1/2 tsp coarsely ground black pepper
4 boneless chicken breasts (about 6 oz each)

Preheat broiler. Spray rack in broiler with nonstick cooking spray. In small bowl, combine lemon juice, thyme, rosemary, and pepper. Carefully loosen skin of chicken. Rub half of lemon mixture on chicken under skin; reserve remaining mixture. Place chicken, skin side up, on prepared broiler rack; broil 4" from heat, turning once, 10 minutes, until browned and cooked through. To serve, remove
and discard skin from chicken breasts; place one breast on each of 4 plates. Drizzle each with an equal amount of reserved lemon mixture.

POINTS: 4.5

[Mom2JTSJ]

Sesame Chicken & Vegetables

Makes 4 servings

Ingredients

1 lb boneless, skinless chicken breast
2 tsp peanut oil
2 cups broccoli & cauliflower florets
2 tbsp teriyaki sauce
1 tsp sesame oil

Cut chicken into bite-size pieces. Heat a wok or large frying pan on medium heat until drops of water "dance" when sprinkled into the wok or pan. Put the peanut oil into the pan and swirl to coat the pan. Add broccoli and cauliflower and stir fry until broccoli turns bright green. Add chicken and
stir fry until cooked. Cover pan and simmer for 5 minutes if vegetables are not thoroughly cooked. Stir in teriyaki sauce and sesame oil and serve.

POINTS: 4

[Mom2JTSJ]

Southern Oven-Fried Chicken

If you don't have buttermilk, add 1 tsp of vinegar to 1/2 cup skim milk for this recipe.

Makes 4 servings

Ingredients

1/2 cup fat-free buttermilk
2-3 drops hot red pepper sauce
1/2 cup cornflakes, crushed
3 tbsp all-purpose flour
1/4 tsp salt
1/4 tsp freshly ground pepper
2 pounds chicken parts, skinned
4 tsp canola oil

Preheat the oven to 400 degrees; spray a large baking sheet with nonstick cooking spray. In a large shallow bowl, combine the buttermilk and pepper sauce. On a sheet of wax paper, combine the cornflake crumbs, flour, salt and
pepper. Dip the chicken in the buttermilk, then dredge in the cornflake mixture, coating completely. Place the chicken on the baking sheet; drizzle with the oil. Bake 30 minutes; turn the chicken over. Bake until cooked through, 15-20 minutes longer.

POINTS: 5.5

[Mom2JTSJ]

Stuffed Chicken Breasts

Makes 4 servings

Ingredients

4 sun dried tomatoes, packed in oil or dried
1 tsp lemon zest, grated
1 tbsp plus 1 tsp. unsalted butter
2 tbsp parsley, minced
1/8 tsp salt
1 lb boneless, skinless chicken breast halves

If using oil packed tomatoes, drain and finely chop. If using dried tomatoes, cover tomatoes with boiling water in a bowl. Let stand 5 minutes. Drain and finely chop. Place 2 tbsp chopped tomatoes and half the lemon zest in a small
bowl. Add butter, parsley and salt. Mix thoroughly and set aside. Combine remaining tomatoes and zest in another bowl and mix thoroughly. Using a sharp knife, cut horizontally through the center of each chicken breast to form a pocket. Do not cut all the way through. Divide tomato and lemon zest mixture into equal portions and spread in pocket of each chicken breast.

Turn on broiler. Arrange chicken on a broiler pan and place 4 inches from heat source. Broil 5 minutes. Turn and broil another 4 minutes. Spread tomato and butter mixture over chicken breasts. Broil another 1-2 minutes or until chicken is opaque throughout.

POINTS: 4.5

PER SERVING: 174 Calories, 6.9 g Total Fat, 2 g Saturated Fat, 82 mg Cholesterol, 131 mg Sodium, 0.3 g Total Carbohydrate, 0.1 g Dietary Fiber, 26.4 g Protein

[Mom2JTSJ]

Barbecued Chicken

Makes 4 servings

Ingredients

2 teaspoons vegetable oil
1 cup finely chopped onions
1 cup canned whole tomatoes (no salt added), coarsely chopped
1/4 cup ketchup
2 tablespoons cider vinegar
2 tablespoons honey
1/4 teaspoon ground cumin
1/4 teaspoon dried oregano leaves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon hot red pepper sauce, or to taste
Four 4-ounce skinless boneless chicken breasts

Preheat outdoor barbecue grill according to manufacturer's directions, or preheat broiler and spray rack in broiler pan with nonstick cooking spray.

To prepare sauce, in medium saucepan, heat oil; add onions. Cook over medium-high heat, stirring frequently, 5 minutes, until onions are softened. Stir in tomatoes, ketchup, vinegar, honey, cumin, oregano, salt, pepper and hot red pepper sauce; stirring constantly, bring mixture to a boil. Reduce heat to low; simmer, stirring frequently, 20 minutes, until sauce is thickened and color has deepened.
Remove from heat; set aside.

Place chicken breasts, skinned-side down, between 2 sheets of wax paper; with meat mallet or bottom of heavy saucepan, pound chicken until 1/4" thick. Remove and discard wax paper. Grill chicken over hot coals or place onto prepared rack in broiler pan and broil 4" from heat, turning once and basting with half of the sauce, 6 minutes, until chicken is cooked through. Serve with remaining sauce.

SERVING SIZE: 3 Ounces Chicken, 2 Tablespoons Sauce

POINTS: 5

SELECTIONS: 1/4 Fat, 1 Vegetable, 3 Proteins, 45 Optional Calories.

[Mom2JTSJ]

Eggplant-Turkey Parmigiana

Makes 6 servings

Ingredients

1/2 cup dry bread crumbs
2 tsp chopped fresh or 1/2 tsp dried oregano leaves
1 1/2 pounds uncooked turkey breast slices, about 1/4 inch thick
2 egg whites, slightly beaten
2 cups cubed peeled eggplant
1 1/2 cups spaghetti sauce
1/2 cup shredded reduced-fat mozzarella cheese (2 oz)
1/2 cup grated Parmesan cheese

Heat oven to 375 degrees. Spray 10 inch nonstick skillet with cooking spray.
Mix bread crumbs and oregano. Dip turkey into egg whites, then coat with bread crumb mixture. Heat skillet about 30 seconds. Cook half of the turkey in skillet 3 to 4 minutes, turning once, until light brown. Repeat with the remaining
turkey. Spray rectangular baking dish, 13x9x2 inches, with cooking spray.

Place turkey in single layer in baking dish. Top with eggplant, spaghetti sauce and cheeses. Bake uncovered about 20 minutes or until cheese is bubbly and mixture is heated through.

POINTS: 6

PER SERVING: 280 Calories; 35 g Protein; 7 g Fat; 21 g Carbohydrate; 630 mg Sodium; 85 mg Cholesterol; 2 g Dietary Fiber

[Mom2JTSJ]

Upside-Down Pizza

Copied at a Weight Watchers meeting - - delicious - the whole family likes it.

1 lb. ground turkey
1/4 cup celery, chopped
Dash of garlic powder (or several dashes)
1/2 tsp. each of salt and pepper
1 1/2 cup chopped veggies - your choice (green peppers are good)
2 cups tomato sauce (16 oz)
6 oz. low-fat shredded mozzarellla cheese
1 - 8 oz. can of reduced fat crescent rolls

Sauté turkey, celery, garlic powder, salt and pepper. Pour into a 9" x 13" baking dish sprayed w/Pam. Top with veggies. Cover with tomato sauce and cheese. Cover with crescent rolls.

Bake at 350º for 20 - 35 minutes

= 7 Weight Watcher Pts. / 8 servings

[StillJulie]

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