Here's one I found posted on the WW message boards by Deb (Debsback).
Heather's Caribbean turkey cutlet casserole
1 lb turkey cutlets 1 c orange juice (6 servings = 0) 1/2 c water 1 (16 oz) jar garlic and lime chunky salsa 2 c uncooked instant brown rice 1 (15 oz) can black beans, rinsed and drained 1 c frozen corn kernels 3 tsp McCormick's Caribbean jerk seasoning, divided 1 (8 oz) can pineapple tidbits, drained 1 TBS fresh cilantro, chopped
Preheat oven to 350*. In a 9 x 13" glass baking dish, stir together orange juice, water, salsa, rice, beans, corn and 2 tsp of the jerk seasoning. Mix well. Place turkey in a single layer over rice mixture; sprinkle cutlets evenly with remaining 1 tsp jerk seasoning. Bake, uncovered, about 50 minutes, or until turkey is cooked through and rice has absorbed most of the liquid and is tender. Top cutlets and rice with pineapple and cilantro.
I have also made this without meat and baked it covered til rice is tender...very good as a side dish.
Here's one in my file. I don't know whether it's the Heather you mean, but just in case... Also, it's based on some older Weight Watchers plan, so you'd have to run it through the recipe builder to determine how many SmartPoints...
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Heather’s Garlicy Brown Rice modified by Annie
2 TBSP olive oil 2 cups brown basmati rice 6 garlic cloves 3 cups water 3 cups chicken broth 1/2 tsp salt
Heat oil in large skillet over med high heat. Add rice, saute 2 min. Add garlic saute 3 min. Stir in water, broth and salt. Bring to boil. Cover, reduce heat, cook over med low heat 45-60 min or until liquid is absorbed. 6 servings 1 tsp oil each
1 c boiling water 1/2 c bulgur, medium grain 2 tsp canola oil 2 large eggs, beaten 1/2 onion, diced 1/2 cup frozen green peas 1/2 carrot, finely diced 1 tsp low-sodium soy sauce
Put bulgur in a pot and pour boiling water over it. Stir, cover the pot and let sit for 30 minutes to absorb the water. Put 1 teaspoon oil in a nonstick fry pan. Pour in egg and let it cook as an omelet. Remove from pan and cut the egg into slivers and set aside. Add remaining oil to the pan. Sauté the onion and carrots. When onion begins to turn golden, add the green peas. Cook until the peas are soft. Add the bulgur and mix well. Add the soy sauce and mix well. Add the egg, mix, and reheat.
Serves 2 (2 cups per serving as a main dish) - posted by Megude on the WW Core Board
This rice was so easy to make and super tasty! The key is the garlic… I use four cloves! Here’s the recipe…
2 cups uncooked brown rice 3-4 tablespoons olive oil 4 cloves of garlic, minced 4 cups low sodium chicken broth salt and pepper to taste
In a large sauce pan, bring the olive oil to a medium heat. Pour the uncooked rice in the pan and gently toss in the hot oil for a few minutes. You don’t want to burn the rice, but just toast is a little. Next put the garlic in and toss for a couple minutes. Pour the chicken broth into the pan and bring to a boil. Bring rice to a simmer. Cover the pan and let cook for about 20-25 minutes until rice is nice a fluffy. Add salt and pepper to taste.
And that’s it! That’s all it takes to make this awesome side dish! I like to serve it with lemon garlic shrimp on top!
Sprinkle fish with thyme, pepper, and salt. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish; cook 1 minute on each side. Add broth, and bring to a boil. Cover, reduce heat, and simmer 5 minutes. Add mushrooms; cook, uncovered, 1 minute or until mushrooms are tender. Remove fish from pan; keep warm.
Add sour cream, milk and mustard to pan; stir with a whisk until well combined. Cook 1 minute or until thoroughly heated. Serve sauce over fish.
Yield: 4 servings (serving size: 1 fillet and 1/4 cup sauce)
-- adapted from Alix McLearen, Cooking Light, JUNE 2005, as posted by sockmonke1ynyc and on Heather's Recipe Site
3/4 c uncooked brown rice 1.5 c water 1 can (15 oz) black beans, rinsed and drained 1 can (11 oz) corn 1 can (10 oz) Ro-Tel brand tomatoes and chiles 1 c salsa 1 c (8 oz) FF sour cream 1 c (4 oz) FF or soy cheddar shreds 1/4 tsp pepper 1/2 c chopped red onion 1 can (2.25 oz) sliced ripe olives, drained 1 c (4 oz) FF or soy Monterey Jack shreds (or cheddar, if you can't find Monterey Jack)
In a large saucepan, bring rice and water to a boil. Reduce heat; cover and simmer for 35-40 minutes, until tender.
In a large bowl, combine the beans, corn, tomatoes, salsa, sour cream, cheddar cheese, pepper, and rice. Tansfer to a shallow 2.5 qt baking dish coated with nonstick cooking spray. Sprinkle with onion and olives.
Bake, uncovered, at 350* for 30 minutes. Sprinkle with Monterey Jack cheese. Bake 5-10 minutes longer or until heated through and cheese is melted. Let stand for 10 minutes before serving.
I copied recipes from some WW messsage boards for maybe a couple of years before I realized I should be copying who posted them. Below (and for several above here) is yet another example. I have absolutely NO idea who the "I" is in the opening paragraph. Sorry. (I added comments inside square brackets, but the comments inside parentheses were the original poster's.)
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I feel like I'm always yakking about this recipe, but it's SFT, freezes well, and tastes delicious and comforting. It's all the flavors of moussaka in a one-pot kind of way. I got it off of Heather's site.
2 tablespoons extra-virgin olive oil (you can cut this back) 1.5 pounds ground sirloin or lamb [try without any meat at all] Black pepper 1 teaspoon dried oregano or 2 sprigs fresh, finely chopped 2 pinches ground cinnamon 1 onion, chopped 4 cloves garlic, grated 1 small eggplant, peeled and chopped into 1/4-inch dice 1 box frozen spinach, 10 ounces, defrosted and wrung dry in towel 1 (15-ounce) can tomato sauce 1/2 cup pitted, chopped kalamata black olives, packed in water 1 lemon, zested 1/2 cup chopped flat-leaf parsley 1/2 pound whole-wheat orzo pasta or other small shaped pasta 1.5 cups crumbled FF feta cheese
Heat a large high sided skillet with extra-virgin olive oil, 2 turns of the pan, over medium- high heat until oil ripples. Add beef or lamb, brown and crumble meat, about 5 minutes. Season the meat with salt, pepper, oregano, cinnamon. Add the onions, garlic and eggplant and cook 6 to 7 minutes then stir in spinach and tomato sauce. Simmer a few minutes and adjust seasonings.
Chop olives with lemon zest and parsley — Greek Gremolata!
Bring a large pot of salted water to a boil and cook orzo according to box instructions.
Drain orzo and combine with meat goulash. Top bowls of goulash with feta cheese and olive gremolata.
1 lb boneless, skinless chicken breasts (I used BLSL chicken thighs) 2 TBS curry powder 1/4 tsp ground cinnamon 2 TBS olive oil 1 medium yellow onion, thinly sliced 2 medium zucchini, thinly sliced 1.5 c low-sodium chicken broth 1.5 c FF evaporated milk 1.5 tsp kosher salt 1/4 tsp black pepper Cooked brown rice 1/2 c fresh basil leaves, torn **Optional: 1 oz sliced almonds (169 calories, 15 g fat, 3 g fiber), for garnish
Rinse the chicken and pat it dry with paper towels. Cut it into 1" pieces and place in a bowl. Sprinkle it with the curry and cinnamon, toss, and set aside.
Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the onion and zucchini and cook until softened, 3 to 5 minutes. Transfer to a plate.
Heat the remaining oil in the skillet. Add the chicken and cook until browned on all sides, about 5 minutes total. Add the broth, milk, salt, and pepper. Bring to a gentle simmer. Return the onion and zucchini to the skillet and heat until the chicken is cooked through, 5 to 7 minutes.
Divide the rice among individual bowls, top with the curry, and sprinkle with the basil.
Thought I would post this oldie but goodie with the change in the weather.
If you are online or have eTools I have run the recipe through the Recipe Builder so I think you can get access to it so you have the point value per serving.
Smothered chicken with barley (from Heather's Website)
1 teaspoon ground cumin 3/4 teaspoon chili powder 1/2 teaspoon salt 1/2 teaspoon ground cinnamon or slightly less?] 1/2 teaspoon dried mint flakes [some people leave it out altogether] 1/8 teaspoon garlic powder 1/8 teaspoon ground red pepper 6 (4-ounce) chicken thighs, skinned [or sub breasts, cubed] 1/2 teaspoon canola oil cooking spray 1 1/2 cups chopped onion 1 cup chopped red bell pepper 1 tablespoon low-sodium soy sauce 3 1/2 cups low-salt chicken broth 1 1/4 cups uncooked pearl barley 1 (14.5-ounce) can diced tomatoes, drained 6 tablespoons chopped green onions [optional]
Combine the first 7 ingredients in a small bowl, and rub chicken with half of spice mixture.
Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 1 minute on each side or until chicken is browned. Remove the chicken from the skillet.
Recoat skillet with cooking spray; add chopped onion, bell pepper, and soy sauce. Cook over medium-high heat 3 minutes or until vegetables are lightly browned. Add broth, barley, tomatoes, and remaining spice mixture, and stir well. Add chicken to skillet, nestling into vegetable mixture. Bring to a boil; cover, reduce heat, and simmer 55 minutes or until chicken is done. Let stand 15 minutes. Sprinkle with green onions.
I used boneless, skinless chicken breasts instead of thighs. Just cut into cubes and sprinkle with 1/2 of the seasoning. I also added some sliced baby carrots as a veggie. I left out the mint flakes because I didn’t have them on hand.