lorich
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Member since 6/05 9987 total posts
Name:
Grammie says "Lora Gina"
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Re: WW Recipe Thread...x-posted from recipes board!
Recipes
Chicken with Broccoli and Garlic Sauce
POINTS® value | 5
Servings | 4
Preparation Time | 17 min
Cooking Time | 15 min
Level of Difficulty | Easy
main meals | Thick, garlicky gravy smothers golden chicken and tender-crisp broccoli in this Chinese dish. It’s so easy, it may just become a weekly staple.
Ingredients
2 tsp olive oil
3 medium garlic clove(s), minced, or more to taste
1 pound uncooked boneless, skinless chicken breast, cut into 1-inch pieces
1 tsp dried thyme, or 2 tbsp fresh minced thyme, or to taste
1/2 tsp table salt
1/4 tsp black pepper
2 cup broccoli, florets
1 1/2 cup reduced-sodium chicken broth, divided
1 1/2 Tbsp cornstarch
2 cup cooked brown rice, kept hot
Instructions
Heat oil in a large skillet over medium-high heat. Add garlic and cook 1 minute. Season chicken with thyme, salt and pepper and add to skillet. Cook until browned on all sides, stirring frequently, about 3 minutes.
Add broccoli to skillet, cover and cook 2 minutes. Add 1 cup of broth, cover and simmer until chicken is cooked through, about 5 minutes.
Dissolve cornstarch in remaining 1/2 cup of broth and add mixture to skillet. Simmer until mixture thickens, stirring constantly, about 1 minute. Serve over rice. Yields about 1 cup of chicken mixture and 1/2 cup of rice per serving.
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mediterranean chicken
POINTS® value | 5
Servings | 4
Preparation Time | 15 min
Cooking Time | 20 min
Level of Difficulty | Moderate
main meals | Warmed chicken breasts topped with vegetable salsa give a whole new meaning to grilled chicken salad.
Ingredients
2 tsp lemon pepper
1/3 cup white all-purpose flour
1 pound uncooked boneless, skinless chicken breast, four 4 oz pieces
4 medium scallion(s), chopped
3 Tbsp fresh lemon juice, (juice of 1 lemon)
1/8 tsp curry powder, pinch
3 Tbsp diet Italian salad dressing, fat-free
1/2 cup avocado, peeled and diced
3 small tomato(es), plum, diced
7 medium olive(s), jumbo pitted,chopped
Instructions
Preheat oven to 400ºF. Coat a baking dish with cooking spray.
Combine seasoning and flour. Lightly coat chicken with cooking spray, then coat each breast with flour mixture. Place chicken in prepared dish and bake until cooked through, about 20 minutes.
In a bowl, combine scallions, lemon juice, curry powder, dressing, avocado, tomatoes and olives.
Divide chicken breasts between four plates and top with avocado salsa.
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balsamic chicken with mushrooms
POINTS® value | 3
Servings | 4
Preparation Time | 10 min
Cooking Time | 10 min
Level of Difficulty | Easy
main meals | For a different flair, substitute dry white wine for the chicken broth, then sprinkle on a few spoonfuls of chopped sun-dried tomatoes with the mushrooms.
Ingredients
2 tsp vegetable oil
3 Tbsp balsamic vinegar
2 tsp Dijon mustard
1 large garlic clove(s), crushed
1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces
2 cup mushroom(s), small, halved
1/3 cup canned chicken broth
1/4 tsp dried thyme, crumbled
Instructions
In a nonstick skillet, heat 1 teaspoon of oil.
In a medium bowl, mix 2 tablespoons of vinegar, the mustard and garlic. Add chicken and turn to coat.
Transfer chicken and marinade to skillet. Sauté chicken until cooked through, about 3 minutes on each side. Transfer chicken to a platter and keep warm.
Heat remaining teaspoon of oil in skillet. Sauté mushrooms for 1 minute. Add broth, thyme and remaining tablespoon of vinegar. Cook, stirring occasionally, until mushrooms are deep brown, about 2 minutes longer.
Serve chicken topped with mushrooms.
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Slow Cooker Chicken and Hominy Chili
POINTS® value | 5
Servings | 4
Preparation Time | 25 min
Cooking Time | 305 min
Level of Difficulty | Easy
main meals | Make a luscious topping for our veggie-packed, chicken chili by combining 1/4 cup of fat-free sour cream with 1/4 teaspoon of ancho chile powder or chipotle chile powder. Swirl 1 tablespoon into each bowl before serving.
Ingredients
2 tsp vegetable oil
1 large garlic clove(s), minced
1 small onion(s), chopped
1 medium stalk celery, chopped
1 medium portobello mushroom(s), chopped
1 medium yellow summer squash, diced
1 cup chopped tomatillos, about 4 medium husked tomatillos
15 1/2 oz canned hominy, drained and rinsed
1 medium jalapeno pepper(s), cored, seeded and minced (do not touch seeds with bare hands)
1/2 tsp table salt
1/4 tsp dried oregano
1/4 tsp ground cumin
1/4 tsp black pepper
1 Tbsp uncooked corn grits, regular-variety
1 pound uncooked boneless, skinless chicken breast, cut into bite-size pieces
1 1/2 cup fat-free chicken broth
Instructions
Heat oil in large skillet over medium-high heat. Add garlic, onion, celery and mushrooms; sauté until onion is translucent, about 5 minutes. Spoon mixture into a 3- to 4-quart slow cooker.
Place squash, tomatillo, hominy, jalapeno, salt, oregano, cumin and black pepper in slow cooker; add grits, stirring constantly, to avoid lumps. Add chicken and broth; cover and cook on low setting for 4 to 5 hours. Yields about 1 3/4 cups per serving.
Notes
The addition of the sour cream topping (as mentioned in the abstract above) does not change the recipe's POINTS value.
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Orange Chinese Chicken
Was | 10POINTS
Now | 5POINTS
Servings | 4
Preparation Time | 14 min
Cooking Time | 9 min
Level of Difficulty | Easy
main meals | Chinese food doesn't have to be a no-no. Our revised Orange Chicken slashes the fat yet maintains tremendous flavor.
Ingredients
2 tsp dark sesame oil
1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
15 oz Del Monte Mandarin Oranges In Light Syrup, or similar item
1/2 cup reduced-sodium chicken broth
1 Tbsp low-sodium soy sauce
2 tsp cornstarch
Instructions
Heat oil in a large nonstick skillet over medium-high heat. Season both sides of chicken with salt and pepper; add chicken to skillet and cook until golden, flipping once, about 2 minutes per side.
Drain oranges and reserve 1/4 cup liquid. Add oranges with reserved liquid to skillet and simmer 2 minutes. Whisk together broth, soy sauce and cornstarch in a small bowl; add mixture to pan and simmer until sauce thickens and chicken is cooked through, about 3 minutes more. Yields 1 piece of chicken and about 1/4 cup of sauce per serving.
Chef's Tips
We renovated Orange Chinese Chicken by:
Using a strong-flavored oil so that we could get intense flavor with a smaller amount.
Thickening the sauce with cornstarch instead of a more caloric butter-flour mixture.
Opting for low-sodium soy sauce, instead of regular, to improve the dish's nutritional profile.
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sun-dried tomato stuffed chicken breasts
POINTS® value | 5
Servings | 4
Preparation Time | 15 min
Cooking Time | 20 min
Level of Difficulty | Moderate
main meals | You can stuff chicken breasts with whatever's fresh in your pantry or fridge: herbs, veggies, flavorful cheeses, capers and spices.
Ingredients
2 Tbsp sun-dried tomatoes, without oil, minced
2 oz soft-type goat cheese
1 tsp thyme, chopped
1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1 Tbsp all-purpose flour
1 cup wine, dry, white
1 Tbsp cornstarch
1 cup fat-free chicken broth
1 Tbsp canned tomato paste
1 Tbsp parsley, chopped
Instructions
In a small bowl, stir together sun-dried tomatoes, goat cheese and thyme.
Using a sharp paring knife, cut a horizontal slit through the thickest part of each chicken breast, creating a pocket. Be careful not to cut all the way through.
Stuff each chicken breast with 1/4 of the cheese mixture. Season with salt and pepper and dust with flour.
Spray a large nonstick skillet with olive oil cooking spray and warm over high heat. Add chicken and brown well. Remove and set aside.
Add white wine to pan and boil until almost all evaporated.
Meanwhile, in a small bowl, stir together cornstarch and 2 tablespoons chicken broth until smooth. Whisk cornstarch mixture, remaining chicken broth and tomato paste into white wine.
Return chicken breasts to pan. Bring to a simmer, cover and cook over low heat until chicken is cooked through, about 10 minutes. Baste occasionally with sauce.
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chicken parmigiana
POINTS® value | 5
Servings | 4
Preparation Time | 15 min
Cooking Time | 35 min
Level of Difficulty | Moderate
main meals | Make seasoned chicken smothered with cheese a reality with our lightened-up version of this Italian classic. It's a guaranteed family hit.
Ingredients
1 pound uncooked boneless, skinless chicken breast, thinly pounded (four 4-oz pieces)
2 large egg white(s), lightly beaten
1/2 cup dried bread crumbs
1 Tbsp Italian seasoning
1 tsp olive oil
1 1/2 cup canned tomato sauce
1/2 cup part-skim mozzarella cheese, shredded
1 Tbsp grated Parmesan cheese
Instructions
Preheat oven to 350ºF. Coat an 8-inch square pan with cooking spray.
Dip chicken in egg whites, and turn to coat. Then mix bread crumbs with Italian seasoning and dip chicken in bread-crumb mixture; turn to coat thoroughly.
Heat oil in a large skillet; add chicken. Cook until lightly browned and no longer pink in center, about 4 minutes per side; place on paper towels to drain.
Pour 1/2 cup of sauce into prepared baking dish; place chicken in dish and pour remaining sauce evenly over chicken. Sprinkle with cheeses and bake until bubbly, about 25 minutes.
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Chicken Taco Salad
Was | 15POINTS
Now | 8POINTS
Servings | 4
Preparation Time | 20 min
Cooking Time | 10 min
Level of Difficulty | Easy
main meals | No need to dodge this favorite anymore! By baking your own taco chips, and using pre-cooked chicken, you shave off the calories and save time.
Ingredients
4 sprays olive oil cooking spray
8 medium corn tortilla(s), cut into 4 wedges each
1/2 tsp table salt
4 cup romaine lettuce, shredded
1 pound chicken breast, cooked, skinless, shredded
1 cup tomato(es), diced
1/2 cup shredded reduced-fat Mexican cheese
1/2 cup fat-free sour cream
1/4 cup salsa
1/2 tsp ground cumin, or Adobo seasoning
1/2 tsp hot pepper sauce
Instructions
Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
Arrange tortillas on baking sheet; spray tortillas with cooking spray and sprinkle with salt. Bake until golden, about 10 minutes.
Arrange tortillas in bottom and up sides of 4 salad bowls. Place 1/4 of lettuce, chicken, tomatoes and cheese in each bowl.
In a small bowl, whisk together sour cream, salsa, cumin and pepper sauce. Drizzle about 3 tablespoons dressing over each salad.
Chef's Tips
We renovated Chicken Taco Salad by:
Baking the tortillas instead of using fried shells.
Using fat-free sour cream instead of the full-fat variety.
Substituting reduced-fat shredded cheese for regular.
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chicken and sausage gumbo
POINTS® value | 6
Servings | 4
Preparation Time | 20 min
Cooking Time | 13 min
Level of Difficulty | Easy
soups | Homemade gumbo in 35 minutes or less? Absolutely! Use a frozen mix of corn, bell pepper, okra and onion and you’ll be sitting down to dinner in no time.
Ingredients
2 sprays cooking spray
6 oz uncooked boneless, skinless chicken breast, cut into 1-inch cubes
6 oz sausage, spicy (chicken, turkey or pork), cut into 1-inch cubes
10 oz frozen gumbo-style vegetables, (corn, pepper, okra and onion)
1 medium garlic clove(s), minced
1 Tbsp all-purpose flour
1 cup canned chicken broth
1 cup canned crushed tomatoes
1 piece bay leaf
1/4 tsp dried thyme
1/8 tsp table salt
1/8 tsp black pepper
1 medium scallion(s), green part only, chopped
Instructions
Generously coat Dutch oven with cooking spray. Add chicken and sausage; brown, stirring constantly, about 2 minutes.
Stir in frozen vegetables and garlic; sauté until vegetables are thawed, about 5 minutes.
Sprinkle mixture with flour and cook 1 minute. Stir in chicken broth and scrape up any browned bits in bottom of Dutch oven.
Stir in crushed tomatoes, bay leaf, thyme, salt and pepper; simmer 5 minutes. Remove bay leaf. Divide among 4 bowls, sprinkle with scallions and serve. Yields about 1 1/4 cups per serving.
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Chicken Cordon Bleu
Was | 13POINTS
Now | 7POINTS
Servings | 4
Preparation Time | 15 min
Cooking Time | 40 min
Level of Difficulty | Moderate
main meals | Moist, tender chicken wrapped around smoked ham and gooey Swiss cheese — what could be better? Our version is delicious and healthy!
Ingredients
4 sprays cooking spray, or enough to coat chicken
1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces
3 oz Boar's Head Smoked Ham, or other brand, four 3/4 oz slices
3 oz low-fat Swiss cheese, four 3/4-oz slices
1/4 cup all-purpose flour
1/4 cup honey mustard
1/2 cup seasoned bread crumbs, Italian-style
Instructions
Preheat oven to 400°F. Coat a baking sheet with olive oil cooking spray.
Place chicken breasts between two pieces of plastic wrap and pound to 1/4-inch thickness; remove plastic wrap. Arrange 1 slice of ham and 1 slice of cheese on each chicken breast.
Starting from shorter end of chicken, roll up breast into a tight pinwheel. Tuck in ends. Secure with toothpicks.
Place flour, honey mustard and bread crumbs in 3 separate shallow bowls. Add chicken to flour; turn to coat. Transfer chicken to honey mustard; turn to coat. Place chicken in bread crumbs; turn to coat.
Transfer chicken to prepared baking sheet and coat with cooking spray. Bake until chicken is golden brown and cooked through, about 40 minutes. Remove toothpicks and serve.
Chef's Tips
We renovated Chicken Cordon Bleu by:
Using reduced-fat cheese instead of a full-fat variety — and cutting back on the amount.
Baking the chicken breasts instead of deep-frying them
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