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More WW's Recipes: Poultry
More WW's Recipes
POULTRY SPICY BARBARQUE SAUCE --0 points Yield: 2 cups (Serving size: 2 Tbsp -- 14 Calories 0.1g Fat 0.2g Fiber) 1 small onion 1 garlic clove, cut in half 2 Tbsp molasses 2 Tbsp Dijon-style mustard 1/4 tsp paprika 1 cup water Place the onion and garlic in a food processor or blender and puree for 5 seconds. Add the remaining ingredients and puree another 5 seconds. Slowly stir in up to 1/2 cup of water to form a thick but pourable liquid. Use as a baste or add to another recipe. Stored in a tightly sealed container and refrigerated, this will keep for 2 weeks. BALSAMIC CHICKEN ( --Points: 4 From: http://www.weigh****chers.com Serves 4 2 tsp oil, divided 3 Tbsp balsamic vinegar, divided 2 tsp Dijon mustard 1 clove garlic, crushed 1 pound chicken breast fillets 2 cups mushrooms, halved 1/3 cup chicken broth 1/4 tsp thyme In a medium bowl, mix 2 Tbsp of vinegar, mustard and garlic. Add chicken and turn to coat. In a nonstick skillet, heat 1 tsp of oil. Add chicken and marinade; saute chicken until cooked through, about 3 minutes on each side. Transfer chicken to a platter and keep warm. Heat remaining tsp of oil in skillet. Add mushrooms and saute for 1 minute. Add broth, thyme and remaining Tbsp of vinegar. Cook, stirring occasionally, until mushrooms are deep brown, about 2 minutes. Serve chicken topped with mushrooms. BLACKENED CHICKEN With CAJUN CORN RELISH --Points: 4 From: WW New 365 Day Menu Cookbook Serves: 4 (Serving size: 1 fillet & 3/4 cup corn mixture -- 232 Calories 4g Fat 3g Fiber) 1 tsp ground cumin 2 cups thawed frozen corn kernels 12 cherry tomatoes, quartered 1/2 cup shredded pared jicama 1/2 cup thinly sliced scallions 2 Tbsp fresh lime juice 1/4 tsp salt 1 pound chicken breast fillets 1 tsp Cajun seasoning In small nonstick skillet, toast cumin over medium heat, stirring constantly, 2 minutes, until fragrant; transfer to large shallow bowl. Add corn, tomatoes, jicama, scallions, juice and salt to toasted cumin; toss to combine. Set aside. Sprinkle chicken on all sides with Cajun seasoning. Spray large iron skillet with nonstick cooking spray; heat. Add chicken; cook over medium-high heat, turning once, 8 minutes, until browned on all sides and juices run clear when chicken is pierced with fork. Arrange cooked chicken breasts on top of corn mixture. CARRIBEAN RUM CHICKEN --Points: 4 From: http://www.24hourfitness.com Serves: 4 (195 Calories 5g Fat 0g Fiber) 1 pound chicken breast fillets 1-1/2 Tbsp brown sugar 3 Tbsp lime juice 2 Tbsp rum 2 Tbsp reduced sodium soy sauce 1 Tbsp Worcestershire sauce 1 Tbsp olive oil 1/8 tsp pepper 1 Tbsp minced fresh parsley 1 lime cut into wedges Combine brown sugar and next six ingredients and mix well. Place chicken breasts in a large reseal-able plastic bag, add brown sugar marinade and refrigerate for at least 30 minutes. Turn chicken over occasionally while marinating. Remove chicken and discard marinade. Spray a large nonstick skillet with cooking spray and heat over medium heat until hot. Add chicken and cook 5-6 minutes on each side until chicken is no longer pink in the center. Squeeze lime juice over chicken and serve. CHICKEN BREASTS DIJON --Points: 4 From: Cooking Light--Sept 1993 Serves: 4 (164 Calories 5g Fat 0g Fiber) 1/3 cup fine dry breadcrumbs 1 Tbsp grated Parmesan cheese 1/2 tsp dried whole thyme 1/4 tsp pepper 2 Tbsp creamy mustard-mayonnaise blend 1 pound chicken breast fillets (4-ounce each) Combine first 4 ingredients in a shallow dish; stir well, and set aside. Brush mustard blend evenly over both sides of chicken. Dredge chicken with breadcrumb mixture. Place chicken on a rack coated with cooking spray; place rack in shallow roasting pan. Bake at 375F for 45 minutes or until done. CHICKEN DIJONNAISE --Points: 4 From: WW Boards Serves: 6 (203 Calories 2g Fat 0g Fiber) 6 chicken breast fillets (5 oz each) 1/4 cup Dijon mustard 1/4 cup stone ground mustard 1/3 cup white wine 1/2 cup evaporated skim milk Coat the chicken with the mustard and set it in a bowl, covered, to marinate at room temperature for 2 hours, or refrigerate overnight. Preheat oven to 350F. Arrange chicken in a flameproof baking dish. Scrape out any mustard remaining in the bowl and spread it evenly over the chicken. Season lightly with pepper and pour the wine around the chicken. Set dish on the center rack of the oven and bake, basting occasionally, for 30-40 minutes, or until chicken is done. Scrape the mustard off the chicken and back into the baking dish. Transfer chicken pieces to a serving platter, cover and keep warm. Set the baking dish over medium heat. Bring to a boil, whisk in the evaporated skim milk, and lower heat. Simmer the sauce for 5-10 minutes, or until it is reduced by about one third. Season lightly with salt and pepper. Spoon sauce over chicken. HONEY BAKED CHICKEN --Points: 5 From: http://www.weigh****chers.com Serves: 6 1/4 cup honey 2 Tbsp balsamic vinegar 1 cup bread crumbs 6 chicken breast fillets Preheat oven to 375F. In bowl, whisk together honey and vinegar. Pour bread crumbs in separate bowl; set bowls aside. Spray cooking spray in a foil lined baking dish large enough to hold all chicken in one layer. Roll chicken pieces in honey mixture and then in bread crumbs. Bake for about 35 minutes. CRUSTY HORSERADISH CHICKEN --Points: 4 From: WW Boards--Chef Suzette's Daily Thread Serves: 4 (204 Calories 2g Fat 1g Fiber) 1 pound skinless, boneless chicken breast 3/4 cup dry breadcrumbs 1/4 tsp salt 1/4 tsp freshly ground pepper 2 Tbsp prepared horseradish 1 Tbsp Dijon mustard 1/4 cup white wine Preheat oven to 400F. Trim any fat off the chicken. Cut the meat into 4 portions, or into bite-sized pieces if you'd like to use it as an appetizer. On a plate, mix together the breadcrumbs, salt and pepper; in a bowl stir together the horseradish, mustard and wine. Dip the chicken in the horseradish mixture until it is well coated. If you're not preparing the chicken immediately, at this stage you may leave it to marinate for up to 1 hour. Roll the chicken piece by piece in the breadcrumbs to form an even coating. Gently shake off any excess. Place the pieces in a casserole or baking sheet sprayed with cooking spray. Bake, uncovered, for 20-30 min., or until done. LEMON CHICKEN --Points: 4 From: WW Dining with the Duchess Cookbook Serves: 4 (167 Calories 5g Fat 0g Fiber) 1 Tbsp all-purpose flour 1/4 tsp salt 1/4 tsp freshly ground pepper 4 (4oz) chicken breast filets, pounded into 1/4" scallops 2 tsp olive oil 1/2 cup chicken broth 2 Tbsp fresh lemon juice 1 Tbsp chopped Italian parsley 1 Tbsp capers, rinsed and drained lemon slices, to garnish On a sheet of wax paper, combine the flour, salt and pepper. Coat one side of each chicken scallop with the flour mixture. In a medium nonstick skillet, heat the oil. Add the chicken, floured-side down; cook until lightly browned and cooked through, about 1 minute on each side. Transfer to a plate. In the skillet, mix the broth, lemon juice, parsley and capers; bring to a boil. Cook until the liquid is reduced to about 1/3 cup, about 2 minutes. Return the chicken and any accumulated juices to the skillet; cook until just heated through, 1-2 minutes. Serve, garnished with the lemon slices. ORANGE CHICKEN ( --Points: 5 From: WW Boards Serves: 4 2 tsp dark sesame oil 1 pound chicken breast fillets,( four 4 oz pieces) sal and black pepper to taste 1 can (15 oz) Mandarin Oranges In Light Syrup 1/2 cup reduced-sodium, fat-free chicken broth 1 Tbsp low-sodium soy sauce 2 tsp cornstarch 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. PARMESAN CHICKEN CUTLETS --Points: 4 From: http://www.weigh****chers.com Serves: 4 1/4 cup grated Parmesan cheese 2 Tbsp Italian-style bread crumbs 1/8 tsp paprika 4 (4oz) chicken breast fillets Preheat oven to 400F. In a ziplock bag, combine cheese, bread crumbs and paprika. Shake well. Pour crumb mixture onto a plate. Dip each chicken piece into the crumb mixture, turning to coat all sides. Arrange chicken on a non-stick baking sheet (or spray the pan with cooking spray). Bake until chicken is cooked, about 20-25 minutes. PEANUT CHICKEN ( --Points: 3 From: Secrets of Fat-Free Kosher Cooking Cookbook Serves: 4 (141 Calories 3g Fat 0g Fiber) 1 pound chicken breast fillets 2 Tbsp reduced-fat peanut butter 1 tsp low-sodium soy sauce 1/8-1/4 cup water (thin/thicken sauce to taste) 1 tsp sesame seeds Preheat oven to 350F. Coat a baking pan w/ olive oil cooking spray. Season chicken lightly with salt & pepper and place in baking dish; set aside. Combine peanut butter, soy sauce & water in bowl and microwave on high 30 seconds. Stir until smooth & well mixed. Spoon mixture over the chicken, then sprinkle with sesame seeds. Bake for 20-30 minutes or until the chicken is no longer pink inside. PINEAPPLE CHICKEN THIGHS ( --Points: 4 From: Mayo Clinic & Williams Sonoma Cookbook Serves: 6 (172 Calories 5g Fat 1g Fiber) 6 boneless, skinless chicken thighs 3" piece fresh ginger, sliced into 1/4" pieces 2/3 cup pineapple juice 2 Tbsp reduced-sodium soy sauce 1 Tbsp sesame seeds 1 cup pineapple chunks 3 green onions, sliced (including greens) Coat a large nonstick frying pan with cooking spray and place over medium heat. Add the chicken and ginger and cook, turning every few minutes, until the chicken is well browned on both sides, about 10 minutes. In a small bowl, stir together the pineapple juice and soy sauce. Pour into the frying pan and bring to a boil. Cover and cook 3 minutes. Uncover, add the sesame seeds and pineapple chunks and continue cooking, turning the chicken occasionally, until it is opaque throughout and the liquid remaining in the pan has reduced to a glaze, about 5 minutes. Arrange the chicken, ginger and pineapple on a large platter. Spoon glaze over each piece of chicken & garnish with green onion. TEQUILA-LIME CHICKEN ( --Points: 3 From: WW Simply Delicious Cookbook Serves: 4 (131 Calories 3g Fat 0g Fiber) 1/4 cup fresh lime juice 1/4 cup tequila 1 jalapeno pepper, seeded & minced 2 Tbsp triple sec or orange juice 1 Tbsp vegetable oil 1 tsp ground coriander 4 sprigs fresh cilantro 1 garlic clove, halved 1/4 tsp salt 3/4 pound chicken breast fillets 2 tsp fresh cilantro, minced Combine the lime juice, tequila, jalapeno, orange juice, oil, coriander, cilantro sprigs, garlic & salt in a zip-close bag; add chicken, squeeze out air & seal; turn to coat. Refrigerate 20 minutes. Spray grill pan with cooking spray & heat over medium heat. Grill chicken, turning once until cooked through, about 5-6 minutes on each side. Serve sprinkled with minced cilantro. TERIYAKI CHICKEN --Points: 5 From: WW Boards Serves: 4 4 chicken breast fillets 6 Tbsp soy sauce 6 Tbsp honey 3 Tbsp white vinegar 1-1/2 tsp dried thyme 1-1/2 tsp paprika 1/2 tsp cayenne pepper 1/2 tsp ground allspice 1 tsp pepper Preheat oven to 375?. Combine soy sauce, honey, vinegar, thyme, paprika, cayenne pepper, allspice and pepper in a shallow baking dish; mix well. Pierce both sides of each chicken breast w/a fork. Place in baking dish; turn chicken several times using tongs. Bake chicken, basting several time with sauce, for 30 minutes. Serve over rice or chill breasts and slice into thin strips for chicken salads or wraps. CHICKEN ROASTED WITH RED RUBBING SPICES --Points: 4 From: WW Boards--Chef Suzette's Daily Thread Serves: 4 (205 Calories 5g Fat 0g Fiber -- without skin!) 1 whole chicken (3-4 pound) 1 tsp paprika 1 tsp ground cumin 1 tsp ground coriander 1 Tbsp chili powder 1/4 tsp ground cinnamon 1/16 tsp ground cayenne pepper 1/4 tsp salt Olive oil (optional) Preheat oven to 425F. Prepare the chicken: Remove any organs or neck bone that may be tucked inside the bird. Discard unless you are making stock or gravy with them. Rinse the chicken well inside and out, and pat dry with a paper towel. Stir all the spices together until the color is even throughout. Loosen the chicken skin and rub the spice blend on the meat, under the skin, then dust the skin with the mixture and rub it in with your fingers. If desired, rub a small amount of olive oil on the chicken to give the skin an attractive sheen. Place the bird on a rack in a roasting pan and place in the oven. After 20 minutes reduce the temperature to 350F and cook until done, about 45 minutes more. After the chicken begins to crisp, tent the breast with foil and baste with the pan juices every 20 min. to prevent the spices from scorching. TURKEY LOAF --Points: 3 From: BH&G Healthy Family Cookbook Serves: 8 (358 Calories 10g Fat 3g Fiber) 1 beaten egg white 1/2 cup quick-cooking rolled oats 1/4 cup plain nonfat yogurt 1 cup finely shredded carrot 1/2 cup finely chopped onion 1/2 cup finely chopped red or green bell pepper 1 tsp poultry seasoning 1/2 tsp salt 1/4 tsp pepper 1-1/2 pound ground turkey Preheat oven to 350F. In a large bowl, combine all ingredients except the ground turkey. Add turkey and mix well. Turn mixture into an ungreased 9x5x3" loaf pan. Bake, uncovered for about 1-1/4 hours or until juices run clear and meat is no longer pink. CABBAGE PATCH MEATLOAF --Points: 3 From: Cooking Healthy with a Man in Mind Cookbook Serves: 6 (150 Calories 6g Fat 1g Fiber) 1 pound 90% lean ground turkey 6 Tbsp dried bread crumbs 1-1/2 cups purchased coleslaw mix 1/4 cup finely chopped onion 1/4 cup finely chopped green bell pepper 1/4 tsp minced garlic 2/3 cups ketchup, divided Preheat oven to 350F. Coat a loaf pan with nonstick cooking spray. In a large bowl, combine ground turkey, bread crumbs, coleslaw mix, onion, green pepper, garlic and 1/3 cup ketchup. Mix well using hands. Pat mixture into prepared pan. Bake 45 minutes. Spread remaining 1/3 cup ketchup over top and continue baking 15 more minutes. let stand 5 minutes before cutting. |
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thanks, Lee
SPOONS wrote in message ble.rogers.com... More WW's Recipes POULTRY SPICY BARBARQUE SAUCE --0 points Yield: 2 cups (Serving size: 2 Tbsp -- 14 Calories 0.1g Fat 0.2g Fiber) 1 small onion 1 garlic clove, cut in half 2 Tbsp molasses 2 Tbsp Dijon-style mustard 1/4 tsp paprika 1 cup water Place the onion and garlic in a food processor or blender and puree for 5 seconds. Add the remaining ingredients and puree another 5 seconds. Slowly stir in up to 1/2 cup of water to form a thick but pourable liquid. Use as a baste or add to another recipe. Stored in a tightly sealed container and refrigerated, this will keep for 2 weeks. BALSAMIC CHICKEN ( --Points: 4 From: http://www.weigh****chers.com Serves 4 2 tsp oil, divided 3 Tbsp balsamic vinegar, divided 2 tsp Dijon mustard 1 clove garlic, crushed 1 pound chicken breast fillets 2 cups mushrooms, halved 1/3 cup chicken broth 1/4 tsp thyme In a medium bowl, mix 2 Tbsp of vinegar, mustard and garlic. Add chicken and turn to coat. In a nonstick skillet, heat 1 tsp of oil. Add chicken and marinade; saute chicken until cooked through, about 3 minutes on each side. Transfer chicken to a platter and keep warm. Heat remaining tsp of oil in skillet. Add mushrooms and saute for 1 minute. Add broth, thyme and remaining Tbsp of vinegar. Cook, stirring occasionally, until mushrooms are deep brown, about 2 minutes. Serve chicken topped with mushrooms. BLACKENED CHICKEN With CAJUN CORN RELISH --Points: 4 From: WW New 365 Day Menu Cookbook Serves: 4 (Serving size: 1 fillet & 3/4 cup corn mixture -- 232 Calories 4g Fat 3g Fiber) 1 tsp ground cumin 2 cups thawed frozen corn kernels 12 cherry tomatoes, quartered 1/2 cup shredded pared jicama 1/2 cup thinly sliced scallions 2 Tbsp fresh lime juice 1/4 tsp salt 1 pound chicken breast fillets 1 tsp Cajun seasoning In small nonstick skillet, toast cumin over medium heat, stirring constantly, 2 minutes, until fragrant; transfer to large shallow bowl. Add corn, tomatoes, jicama, scallions, juice and salt to toasted cumin; toss to combine. Set aside. Sprinkle chicken on all sides with Cajun seasoning. Spray large iron skillet with nonstick cooking spray; heat. Add chicken; cook over medium-high heat, turning once, 8 minutes, until browned on all sides and juices run clear when chicken is pierced with fork. Arrange cooked chicken breasts on top of corn mixture. CARRIBEAN RUM CHICKEN --Points: 4 From: http://www.24hourfitness.com Serves: 4 (195 Calories 5g Fat 0g Fiber) 1 pound chicken breast fillets 1-1/2 Tbsp brown sugar 3 Tbsp lime juice 2 Tbsp rum 2 Tbsp reduced sodium soy sauce 1 Tbsp Worcestershire sauce 1 Tbsp olive oil 1/8 tsp pepper 1 Tbsp minced fresh parsley 1 lime cut into wedges Combine brown sugar and next six ingredients and mix well. Place chicken breasts in a large reseal-able plastic bag, add brown sugar marinade and refrigerate for at least 30 minutes. Turn chicken over occasionally while marinating. Remove chicken and discard marinade. Spray a large nonstick skillet with cooking spray and heat over medium heat until hot. Add chicken and cook 5-6 minutes on each side until chicken is no longer pink in the center. Squeeze lime juice over chicken and serve. CHICKEN BREASTS DIJON --Points: 4 From: Cooking Light--Sept 1993 Serves: 4 (164 Calories 5g Fat 0g Fiber) 1/3 cup fine dry breadcrumbs 1 Tbsp grated Parmesan cheese 1/2 tsp dried whole thyme 1/4 tsp pepper 2 Tbsp creamy mustard-mayonnaise blend 1 pound chicken breast fillets (4-ounce each) Combine first 4 ingredients in a shallow dish; stir well, and set aside. Brush mustard blend evenly over both sides of chicken. Dredge chicken with breadcrumb mixture. Place chicken on a rack coated with cooking spray; place rack in shallow roasting pan. Bake at 375F for 45 minutes or until done. CHICKEN DIJONNAISE --Points: 4 From: WW Boards Serves: 6 (203 Calories 2g Fat 0g Fiber) 6 chicken breast fillets (5 oz each) 1/4 cup Dijon mustard 1/4 cup stone ground mustard 1/3 cup white wine 1/2 cup evaporated skim milk Coat the chicken with the mustard and set it in a bowl, covered, to marinate at room temperature for 2 hours, or refrigerate overnight. Preheat oven to 350F. Arrange chicken in a flameproof baking dish. Scrape out any mustard remaining in the bowl and spread it evenly over the chicken. Season lightly with pepper and pour the wine around the chicken. Set dish on the center rack of the oven and bake, basting occasionally, for 30-40 minutes, or until chicken is done. Scrape the mustard off the chicken and back into the baking dish. Transfer chicken pieces to a serving platter, cover and keep warm. Set the baking dish over medium heat. Bring to a boil, whisk in the evaporated skim milk, and lower heat. Simmer the sauce for 5-10 minutes, or until it is reduced by about one third. Season lightly with salt and pepper. Spoon sauce over chicken. HONEY BAKED CHICKEN --Points: 5 From: http://www.weigh****chers.com Serves: 6 1/4 cup honey 2 Tbsp balsamic vinegar 1 cup bread crumbs 6 chicken breast fillets Preheat oven to 375F. In bowl, whisk together honey and vinegar. Pour bread crumbs in separate bowl; set bowls aside. Spray cooking spray in a foil lined baking dish large enough to hold all chicken in one layer. Roll chicken pieces in honey mixture and then in bread crumbs. Bake for about 35 minutes. CRUSTY HORSERADISH CHICKEN --Points: 4 From: WW Boards--Chef Suzette's Daily Thread Serves: 4 (204 Calories 2g Fat 1g Fiber) 1 pound skinless, boneless chicken breast 3/4 cup dry breadcrumbs 1/4 tsp salt 1/4 tsp freshly ground pepper 2 Tbsp prepared horseradish 1 Tbsp Dijon mustard 1/4 cup white wine Preheat oven to 400F. Trim any fat off the chicken. Cut the meat into 4 portions, or into bite-sized pieces if you'd like to use it as an appetizer. On a plate, mix together the breadcrumbs, salt and pepper; in a bowl stir together the horseradish, mustard and wine. Dip the chicken in the horseradish mixture until it is well coated. If you're not preparing the chicken immediately, at this stage you may leave it to marinate for up to 1 hour. Roll the chicken piece by piece in the breadcrumbs to form an even coating. Gently shake off any excess. Place the pieces in a casserole or baking sheet sprayed with cooking spray. Bake, uncovered, for 20-30 min., or until done. LEMON CHICKEN --Points: 4 From: WW Dining with the Duchess Cookbook Serves: 4 (167 Calories 5g Fat 0g Fiber) 1 Tbsp all-purpose flour 1/4 tsp salt 1/4 tsp freshly ground pepper 4 (4oz) chicken breast filets, pounded into 1/4" scallops 2 tsp olive oil 1/2 cup chicken broth 2 Tbsp fresh lemon juice 1 Tbsp chopped Italian parsley 1 Tbsp capers, rinsed and drained lemon slices, to garnish On a sheet of wax paper, combine the flour, salt and pepper. Coat one side of each chicken scallop with the flour mixture. In a medium nonstick skillet, heat the oil. Add the chicken, floured-side down; cook until lightly browned and cooked through, about 1 minute on each side. Transfer to a plate. In the skillet, mix the broth, lemon juice, parsley and capers; bring to a boil. Cook until the liquid is reduced to about 1/3 cup, about 2 minutes. Return the chicken and any accumulated juices to the skillet; cook until just heated through, 1-2 minutes. Serve, garnished with the lemon slices. ORANGE CHICKEN ( --Points: 5 From: WW Boards Serves: 4 2 tsp dark sesame oil 1 pound chicken breast fillets,( four 4 oz pieces) sal and black pepper to taste 1 can (15 oz) Mandarin Oranges In Light Syrup 1/2 cup reduced-sodium, fat-free chicken broth 1 Tbsp low-sodium soy sauce 2 tsp cornstarch 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. PARMESAN CHICKEN CUTLETS --Points: 4 From: http://www.weigh****chers.com Serves: 4 1/4 cup grated Parmesan cheese 2 Tbsp Italian-style bread crumbs 1/8 tsp paprika 4 (4oz) chicken breast fillets Preheat oven to 400F. In a ziplock bag, combine cheese, bread crumbs and paprika. Shake well. Pour crumb mixture onto a plate. Dip each chicken piece into the crumb mixture, turning to coat all sides. Arrange chicken on a non-stick baking sheet (or spray the pan with cooking spray). Bake until chicken is cooked, about 20-25 minutes. PEANUT CHICKEN ( --Points: 3 From: Secrets of Fat-Free Kosher Cooking Cookbook Serves: 4 (141 Calories 3g Fat 0g Fiber) 1 pound chicken breast fillets 2 Tbsp reduced-fat peanut butter 1 tsp low-sodium soy sauce 1/8-1/4 cup water (thin/thicken sauce to taste) 1 tsp sesame seeds Preheat oven to 350F. Coat a baking pan w/ olive oil cooking spray. Season chicken lightly with salt & pepper and place in baking dish; set aside. Combine peanut butter, soy sauce & water in bowl and microwave on high 30 seconds. Stir until smooth & well mixed. Spoon mixture over the chicken, then sprinkle with sesame seeds. Bake for 20-30 minutes or until the chicken is no longer pink inside. PINEAPPLE CHICKEN THIGHS ( --Points: 4 From: Mayo Clinic & Williams Sonoma Cookbook Serves: 6 (172 Calories 5g Fat 1g Fiber) 6 boneless, skinless chicken thighs 3" piece fresh ginger, sliced into 1/4" pieces 2/3 cup pineapple juice 2 Tbsp reduced-sodium soy sauce 1 Tbsp sesame seeds 1 cup pineapple chunks 3 green onions, sliced (including greens) Coat a large nonstick frying pan with cooking spray and place over medium heat. Add the chicken and ginger and cook, turning every few minutes, until the chicken is well browned on both sides, about 10 minutes. In a small bowl, stir together the pineapple juice and soy sauce. Pour into the frying pan and bring to a boil. Cover and cook 3 minutes. Uncover, add the sesame seeds and pineapple chunks and continue cooking, turning the chicken occasionally, until it is opaque throughout and the liquid remaining in the pan has reduced to a glaze, about 5 minutes. Arrange the chicken, ginger and pineapple on a large platter. Spoon glaze over each piece of chicken & garnish with green onion. TEQUILA-LIME CHICKEN ( --Points: 3 From: WW Simply Delicious Cookbook Serves: 4 (131 Calories 3g Fat 0g Fiber) 1/4 cup fresh lime juice 1/4 cup tequila 1 jalapeno pepper, seeded & minced 2 Tbsp triple sec or orange juice 1 Tbsp vegetable oil 1 tsp ground coriander 4 sprigs fresh cilantro 1 garlic clove, halved 1/4 tsp salt 3/4 pound chicken breast fillets 2 tsp fresh cilantro, minced Combine the lime juice, tequila, jalapeno, orange juice, oil, coriander, cilantro sprigs, garlic & salt in a zip-close bag; add chicken, squeeze out air & seal; turn to coat. Refrigerate 20 minutes. Spray grill pan with cooking spray & heat over medium heat. Grill chicken, turning once until cooked through, about 5-6 minutes on each side. Serve sprinkled with minced cilantro. TERIYAKI CHICKEN --Points: 5 From: WW Boards Serves: 4 4 chicken breast fillets 6 Tbsp soy sauce 6 Tbsp honey 3 Tbsp white vinegar 1-1/2 tsp dried thyme 1-1/2 tsp paprika 1/2 tsp cayenne pepper 1/2 tsp ground allspice 1 tsp pepper Preheat oven to 375?. Combine soy sauce, honey, vinegar, thyme, paprika, cayenne pepper, allspice and pepper in a shallow baking dish; mix well. Pierce both sides of each chicken breast w/a fork. Place in baking dish; turn chicken several times using tongs. Bake chicken, basting several time with sauce, for 30 minutes. Serve over rice or chill breasts and slice into thin strips for chicken salads or wraps. CHICKEN ROASTED WITH RED RUBBING SPICES --Points: 4 From: WW Boards--Chef Suzette's Daily Thread Serves: 4 (205 Calories 5g Fat 0g Fiber -- without skin!) 1 whole chicken (3-4 pound) 1 tsp paprika 1 tsp ground cumin 1 tsp ground coriander 1 Tbsp chili powder 1/4 tsp ground cinnamon 1/16 tsp ground cayenne pepper 1/4 tsp salt Olive oil (optional) Preheat oven to 425F. Prepare the chicken: Remove any organs or neck bone that may be tucked inside the bird. Discard unless you are making stock or gravy with them. Rinse the chicken well inside and out, and pat dry with a paper towel. Stir all the spices together until the color is even throughout. Loosen the chicken skin and rub the spice blend on the meat, under the skin, then dust the skin with the mixture and rub it in with your fingers. If desired, rub a small amount of olive oil on the chicken to give the skin an attractive sheen. Place the bird on a rack in a roasting pan and place in the oven. After 20 minutes reduce the temperature to 350F and cook until done, about 45 minutes more. After the chicken begins to crisp, tent the breast with foil and baste with the pan juices every 20 min. to prevent the spices from scorching. TURKEY LOAF --Points: 3 From: BH&G Healthy Family Cookbook Serves: 8 (358 Calories 10g Fat 3g Fiber) 1 beaten egg white 1/2 cup quick-cooking rolled oats 1/4 cup plain nonfat yogurt 1 cup finely shredded carrot 1/2 cup finely chopped onion 1/2 cup finely chopped red or green bell pepper 1 tsp poultry seasoning 1/2 tsp salt 1/4 tsp pepper 1-1/2 pound ground turkey Preheat oven to 350F. In a large bowl, combine all ingredients except the ground turkey. Add turkey and mix well. Turn mixture into an ungreased 9x5x3" loaf pan. Bake, uncovered for about 1-1/4 hours or until juices run clear and meat is no longer pink. CABBAGE PATCH MEATLOAF --Points: 3 From: Cooking Healthy with a Man in Mind Cookbook Serves: 6 (150 Calories 6g Fat 1g Fiber) 1 pound 90% lean ground turkey 6 Tbsp dried bread crumbs 1-1/2 cups purchased coleslaw mix 1/4 cup finely chopped onion 1/4 cup finely chopped green bell pepper 1/4 tsp minced garlic 2/3 cups ketchup, divided Preheat oven to 350F. Coat a loaf pan with nonstick cooking spray. In a large bowl, combine ground turkey, bread crumbs, coleslaw mix, onion, green pepper, garlic and 1/3 cup ketchup. Mix well using hands. Pat mixture into prepared pan. Bake 45 minutes. Spread remaining 1/3 cup ketchup over top and continue baking 15 more minutes. let stand 5 minutes before cutting. |
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