Heather's Chicken Page: Acorn squash and chicken chili (core)1 TBS extra-virgin olive oil
1 red onion, finely chopped
1 red or orange bell pepper, finely chopped
1 jalapeno, seeded and finely chopped
2 garlic cloves, finely chopped
1 TBS Chinese five-spice powder
2 tsp chili powder
1 acorn squash (about 2 lbs) -- halved lengthwise, seeded, peeled, and cut into 1" cubes
1 whole skinless, boneless chicken breast (about 1.5 lbs), cut into 1" pieces
1 (28 oz) can diced tomatoes with their juices
1 c light beer, such as pilsner (1 WPA)
1 TBS unsweetened cocoa powder (0 WPAs)
1 tsp brown sugar (0 WPAs)
1 (15.5 oz) can pinto beans, drained
3 limes (2 juiced, about 3 TBS of juice; 1 cut into wedges for serving)
Cilantro, for serving
FF sour cream, for serving
Heat the olive oil in a large Dutch oven or pot over medium-high heat. Add the onion and cook, stirring, until softened, about 5 minutes. Add the bell pepper, jalapeno, garlic, five-spice powder, and chili powder, and cook for 3 minutes. Stir in the squash pieces, chicken pieces, tomatoes, beer, cocoa powder and brown sugar. Bring the mixture to a boil, stirring, then reduce the heat and simmer for 20 minutes.
Stir in the pinto beans and lime juice and cook 5 minutes. Let the stew cool slightly, then ladle into bowls and top each serving with some cilantro, a dollop of sour cream, and a lime wedge.
Serves 4-6
-- Everyday with Rachael Ray magazine
African chicken-peanut soup (core + 1 WPA)Peanut butter is the only non-core ingredient. At 13 points, the peanut butter works out to 1.2 WPAs per 1 cup serving of soup.
2 sweet potatoes, peeled and cubed
1 medium onion, chopped
1 red bell pepper, diced
2 garlic cloves, minced
1 jalapeño pepper, seeded and minced
2 c chopped cooked chicken breast (about 8 ounces)
1 c bottled salsa
1/2 tsp ground cumin
8 c fat-free, less-sodium chicken broth
2 c cooked brown rice
1 (15 oz) can black beans, drained
1/3 cup creamy peanut butter (13 WPAs)
Place a large Dutch oven coated with cooking spray over medium-high heat until hot. Add sweet potato, onion, bell pepper, garlic, and jalapeño; sauté 5 minutes. Stir in chicken and next 5 ingredients (chicken through beans); bring to a boil. Reduce heat; simmer 10 minutes. Add peanut butter, stirring with a whisk; cook 2 minutes.
Yield: 11 servings (serving size: 1 cup)
-- adapted from Cooking Light, SEPTEMBER 1999
Arroz con pollo (core)This is so good, and so pretty, but it took nearly 2.5 hours to cook, from starting the marinade to putting it on the plate. Definitely a lazy weekend dish!
1 large chicken, skinned, fat trimmed, cut into small pieces (I used boneless, skinless chicken breasts)
1/8 tsp saffron threads, crushed
2 TBS warm water
1/4 tsp turmeric
1 TBS lemon juice
1/4 tsp salt
2 TBS canola oil, divided
1.5 c uncooked brown rice
1 garlic clove, minced
1 large onion, chopped
3.5 c chicken broth
1/2 tsp oregano
1/4 tsp black pepper
1/4 tsp paprika
1 tsp chili powder
28 oz canned diced tomatoes with juice
1 c frozen peas
1/2 c sliced black olives
1/4 c chopped pimientos
2 TBS minced fresh parsley (optional)
Dissolve saffron in warm water. Marinade chicken in saffron, turmeric, lemon juice, and 1 TBS oil. Refrigerate for at least 30 minutes.
Reserve marinade. Brown chicken and onion in a non-stick pan with the remaining 1 TBS oil. Remove chicken from pan and set aside.
Brown rice in pan, 3-5 minutes. Add garlic; brown 2 more minutes.
Transfer rice to a Dutch oven an add broth, oregano, pepper, and paprika. Bring to a boil, cover tightly, and reduce heat to low. Simmer for 30 minutes. Stir in reserved marinade, tomatoes with juice, and chili powder. Place chicken on top of rice mixture; cover pan and cook on low for 30 minutes. Add water if needed to keep rice from burning.
Sprinkle peas, olives and pimientos over chicken. Simmer another 10-15 minutes.
Garnish with parsley.
Serves 4-6
-- posted by Oatmeallunch on the WW Core board
Balsamic chicken with mushrooms (core)2 tsp canola oil
3 TBS balsamic vinegar
2 tsp Dijon mustard
1 garlic clove, crushed
1 lb uncooked boneless, skinless chicken breast (four 4-oz pieces)
2 c mushrooms, small, halved
1/3 c chicken broth
1/4 tsp dried thyme, crumbled
Heat 1 tsp oil in a nonstick skillet. In a medium bowl, mix 2 TBS vinegar, the mustard, and the garlic. Add chicken and turn to coat.
Transfer chicken and marinade to skillet. 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. Saute mushrooms for 1 minute. Add broth, thyme and remaining TBS of vinegar. Cook, stirring occasionally, until mushrooms are deep brown, about 2 minutes longer.
Serve chicken topped with mushrooms.
Serves 4 (each serving contains 1/2 tsp healthy oil)
-- posted on the WW Core board
*We had to finish the breasts in the oven at 400* for about 10 minutes.
Braised hunter style chicken (core)3 lb meaty chicken pieces (such as breasts, thighs and legs), skinned
Kosher salt or salt and freshly ground black pepper
1 TBS olive oil
8 oz button mushrooms, sliced
1.5 c chopped onions
2 cloves garlic, minced
1/2 c dry red wine or chicken broth (wine = 2 WPAs; .33 WPAs per serving)
2 TBS tomato paste
1 (14 oz) can stewed tomatoes
1 TBS finely chopped fresh thyme or 1 tsp dried thyme, crushed
1 bay leaf
1 TBS chopped Italian parsley
1 to 2 TBS lemon juice
Preheat oven to 350 degrees F. Season chicken with kosher salt and freshly ground black pepper. In a 12" oven-proof skillet with lid, cook chicken in hot oil for 10 minutes or until light brown, turning to brown evenly. Drain and reserve 1 tablespoon of the drippings. Remove chicken and set aside.
In the same skillet, cook the mushrooms, onions, and garlic in reserved drippings until tender. Stir in wine/broth and tomato paste. Cook and stir for 1 to 2 minutes or until most of the liquid has evaporated. Stir in stewed tomatoes, thyme, and bay leaf. Arrange chicken pieces on the tomato mixture. Season chicken with additional kosher salt and freshly ground black pepper. Bring mixture to boiling over medium heat.
Cover and bake for 25 to 30 minutes or until chicken is no longer pink (170 degrees F for breasts; 180 degrees F for legs and drumsticks).
To serve, arrange chicken on a platter; spoon sauce over. Sprinkle with parsley and drizzle with lemon juice.
Serves 6
For those on Flex: per serving - 281 cal, 10 g fat, 2 g fiber
-- Better Homes and Gardens magazine
Buffalo chicken fingers (core)1 serving cooking spray
1.25 lbs chicken breasts or chicken breast tenderloins, cut into 16 strips total
1/2 tsp salt
1/2 tsp paprika
1 tsp minced garlic
2 TBS FF margarine
4 tsp hot pepper sauce, or to taste
1/2 c FF blue cheese dressing
4 medium stalks celery, cut into 4 sticks each
Coat large nonstick skillet with cooking spray and heat over medium-high heat.
Place chicken on a plate and sprinkle with salt and paprika. Add chicken to skillet and cook, turning occasionally, until lightly browned and cooked through, about 5-7 minutes. Add garlic; reduce heat to low, stir and cook until fragrant, about 30 seconds.
Remove skillet from heat; stir in margarine and hot sauce until margarine melts. Serve chicken with blue cheese dressing and celery on the side.
Serves 4
--www.weightwatchers.com
Cheese-stuffed chicken (core)This is similar to chicken cordon bleu.
4 skinless boneless chicken breasts
2 oz any flavor soy or FF cheese, sliced
1 large egg
1/3 c cornmeal, flavored to taste with Italian seasonings
2 TBS grated or shredded soy or FF Parmesan cheese
2 TBS chopped Italian parsley
1/2 tsp salt
Freshly ground pepper
1 TBS olive oil
Preheat oven to 400. Using a small sharp knife, butterfly each breast by making a horizontal slit along the long edge of each, cutting nearly through to the opposite side. Open the breast like a book. Place a slice of cheese on one side, leaving a 1/2" border at the edge. Press the other side over to enclose the cheese and set aside. Repeat with the remaining breasts and cheese.
Beat the egg in a small shallow bowl. In a pie plate or shallow bowl, combine the bread crumbs, Parmesan cheese, parsley, salt, and pepper to taste.
Holding a stuffed breast together firmly with one hand, dip it into the egg mixture, then dredge it in the bread crumb mixture. Repeat with the remaining breasts and then set aside.
Heat the oil in a large cast-iron or ovenproof nonstick skillet until very hot. Add the breasts (carefully) and brown well on one side, about 2 minutes, then place the skillet in the oven. Bake until the chicken is no longer pink inside, about 20 minutes.
Serves 4 (each serving contains 3/4 tsp healthy oil)
--Adapted from The Charlotte Observer
Chicken & barley soup (core)1 (3.5 to 4 lb) chicken, cut into 8 pieces (I used a pre-cut fryer)
6 c low-sodium chicken broth
3 carrots, cut into thin rounds
1/2 bunch Swiss chard or spinach, cut into 1" strips
1.5 c quick-cooking barley, uncooked
3/4 tsp kosher salt
1/4 tsp black pepper
1/4 c FF or soy Parmesan
Rinse the chicken pieces and remove the skin. Place the pieces in a large stockpot. Add the broth and 2 c of water. Bring to a boil. Reduce heat and simmer gently until the chicken is cooked through, about 35 minutes. (Note: keep an eye on the stockpot while cooking; only an occasional bubble should break the surface. Cooking meat at a rolling boil will make it tough.) Skim off any foam that rises to the surface.
Transfer the chicken to a plate; let cool. Shred the meat and discard the bones.
Meanwhile, strain the broth and return it to the stockpot. Bring to a boil. Add the carrots, chard/spinach, barley, salt and pepper. Simmer 10-12 minutes, until barley is cooked through. Add the chicken and heat 3 minutes. Ladle the soup into bowls and sprinkle with the Parmesan.
Serves 4-6
-- adapted from Real Simple magazine (original recipe: Tortellini Soup, February 2006 issue)
Chicken and linguine (core)Feel free to cut the oil back.
2 TBS canola oil
1 medium onion, thinly sliced in rings
2 cloves garlic, minced
1 tsp dried basil
1/4 tsp crushed red pepper
1.5 lbs chicken breasts, cut into bite-size pieces
8 oz whole-wheat linguine
1/4 c soy or FF parmesan, grated or shredded
salt and pepper to taste
Preheat oven to 400*. Combine oil, onion, garlic, basil, red pepper, and chicken in a 13 x 9 x 2 casserole dish. Bake, uncovered, for 30 minutes, or until chicken is cooked through. Approximately ten minutes before chicken is done, cook linguine according to package directions. Drain. When chicken is done, add pasta, cheese, salt and pepper to dish, stirring to combine well.
Serves 4 (each serving contains 2 tsp healthy oil)
--adapted from A Trim & Terrific Louisiana Kitchen, by Holly Clegg
Chicken barley bake (core)This would be just as good with broccoli or spinach in place of the carrots - whatever you have on hand. Next time, I will increase the barley to 3/4 c (there was a lot of broth, and not enough barley, when the dish was done), and take the cover off for the last 15 minutes of cook time.
1 c chopped onion
3/4 c chopped carrots
3/4 c water
1/2 c pearl barley
1.5 tsp instant chicken bouillon (dry) (I used 1 cube of Knorr brand)
1/2 tsp poultry seasoning
1 clove garlic, minced
4 chicken thighs, skinned (1.5 lbs)
2 TBS fresh parsley, chopped
Preheat oven to 350*. In a medium saucepan, combine onion, carrots, water, barley, bouillon powder, poultry seasoning, and garlic. Heat mixture until boiling. Pour hot mixture into 1.5 qt casserole dish or 9 x 9" baking dish. Arrange chicken thighs atop mixture. Bake, covered, at 350* for 1 hour or until barley and chicken are tender. Sprinkle with parsley.
Serves 4
-- posted on the WW Core board
Chicken curry (core)1 lb boneless, skinless chicken breasts
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 (8 WPAs; 2 WPAs per serving), 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.
Serves 4 (1.5 tsp healthy oil per serving)
-- adapted from Real Simple, JULY 2006
Chicken holy basil (core)I used regular old basil because I was unable to find holy basil. This has an incredible Thai flavor.
10 garlic cloves, minced
6 fresh Thai chiles, thinly sliced crosswise (I used two jalapenos, seeded and sliced) 1/4 c canola oil (12 tsp)
2 lb boneless, skinless chicken breasts, cut into 1" pieces
1 TBS + plus 1 tsp Asian fish sauce
2 tsp soy sauce
4.5 tsp sugar (0 WPAs over entire recipe)
1 tsp black pepper
3 c loosely packed fresh holy basil leaves, plus more for garnish
Brown rice, for serving
Mash together garlic and chiles using a mortar and pestle or the flat side of a large knife. Heat oil in a wok or large skillet over medium-high heat. Add garlic mixture. Cook, stirring constantly, until garlic is just golden, about 20 seconds.
Add chicken; cook, stirring often, until chicken is cooked through, about 4 minutes. Stir in fish sauce, soy sauce, sugar, and pepper. Add basil; cook, stirring constantly, 1 minute. Season with more pepper, if desired. Serve over rice. Garnish with basil.
Serves 6 (each serving contains 2 tsp healthy oil)
-- Martha Stewart
Chicken in Tomato-Tarragon Sauce (Core + 1/2)1 TBS olive oil
4 skinless, boneless chicken breasts, trimmed of excess fat
1/2 tsp salt
1/4 tsp black pepper
1/4 c cornmeal, for dredging
2 large minced shallots (about 1/2 cup)
1/3 c dry white wine (2 WPAs divided by 4 servings = 1/2 WPA per serving)
1/2 c fat-free, less-sodium chicken broth
1.25 c chopped tomato (about 2 medium, firm tomatoes) (or one can of diced tomatoes, drained)
1 TBS minced fresh tarragon
1/2 c crumbled FF feta cheese
Heat the olive oil in a large sauté pan over medium-high heat. Season chicken breasts with salt and pepper, lightly dredge them in cornmeal, and then carefully place them in the skillet. Cook until chicken breasts are golden and nearly cooked through, about 5 minutes per side. Transfer to a plate, and cover.
In the same pan, sauté the shallots over medium heat until tender, about 1 minute. Add white wine, and use a wooden spoon to scrape any browned bits from the bottom of the pan. Simmer 1 minute, stirring constantly. Add the chicken broth; simmer, covered, over medium-low heat 5 minutes.
Return chicken breasts to the pan, and cook over medium heat 4 minutes or until cooked through. Remove the chicken breasts, and place 1 breast on each of 4 plates. Stir the tomatoes and tarragon into the broth mixture; pour 1/3 cup sauce over each chicken breast. Sprinkle with cheese, and serve warm. Serve over brown rice, Israeli couscous, or any other Core whole grain.
Yield: Makes 4 servings (serving size: 1 chicken breast, 1/3 c tomato-tarragon sauce, and 1 oz cheese)
-- Adapted from Carolina Buia, Health magazine, MAY 2006
Chicken posole (core)1 TBS olive oil
2 medium onions, chopped
8 garlic cloves, minced
1/3 c tomato paste
3 TBS chili powder
1 tsp dried oregano
4 cans (14.5 oz each) reduced-sodium chicken broth
4 cans (15 oz each) white hominy, drained
6 3/4 cups shredded cooked chicken or turkey meat (2 lbs)
Coarse salt and ground pepper
Assorted garnishes, such as diced avocado, FF sour cream, etc. (optional)
1. Heat oil in a 5-quart saucepan over medium heat. Add onions; cook until translucent, 3 to 5 minutes. Add garlic, tomato paste, chili powder, and oregano; cook, stirring constantly, until evenly distributed.
2. Add 4 cups water, broth, and hominy. Bring to a boil; reduce heat to a simmer, and cook until fragrant, about 30 minutes.
3. Stir in chicken; season with 1 teaspoon salt and 1/4 teaspoon pepper. Cook until heated through. (When freezing, cool completely before transferring to airtight containers.)
4. To serve, divide among bowls, and garnish as desired.
Per serving: (without garnishes) 339 calories; 7.4 grams fat; 40.9 grams protein; 24.9 grams carbohydrates; 5 grams fiber
Serves 8
--
www.marthastewart.com/Chicken sauteed with apples (core + 0.5 WPAs)4 boneless, skinless chicken breast halves
1 TBS olive oil
1 firm apple, cored, halved, and cut into 1/2" slices
1 c apple juice (2 WPAs spread over 4 servings = 0.5 WPAs per serving)
1 large onion, thinly sliced
1 garlic clove, minced 1/2 tsp dried thyme leaves
1/2 tsp salt
2 TBS Dijon mustard
Place each chicken-breast half between 2 sheets wax paper and pound with a meat mallet until about 3/4" thick. Heat the oil in a large skillet over medium-high heat and saute the chicken until golden, about 3 minutes per side. Add the apple slices, apple juice, onion, garlic, thyme, and salt. Cover and simmer 6 to 8 minutes or until the chicken is fork-tender. Remove the chicken, apple slices, and onion to a serving plate and keep warm. Bring the sauce to a boil for about 5 minutes or until slightly reduced. Whisk in the mustard. Pour the sauce over the chicken and serve.
Serves 4 (each serving contains 3/4 tsp healthy oil)
Chicken thighs braised in white wine (core + 2 WPAs)
5 boneless, skinless chicken thighs (1.65 lb package)
Coarse salt and ground pepper
4 garlic cloves, thinly sliced
1 c dry white wine (4 WPAs)
1/4 teaspoon dried thyme
1 lemon cut into 8 thin slices, plus 1 TBS fresh lemon juice
1 TBS cold butter, cut into pieces (3 WPAs)
2 TBS chopped flat-leaf parsley OR 1/2 tsp dried parsley
In a 12" skillet with a tight-fitting lid, arrange thighs; season with salt and pepper. A dd garlic, wine, and thyme. Bring to a boil; reduce to a simmer. Cover and cook, 10 minutes.
Turn chicken over. Place a lemon slice on each piece; cover and continue simmering until tender, about 15 minutes. Leaving garlic and liquid in skillet, transfer chicken and lemon slices to a platter. Cover tightly with foil to keep warm.
Bring liquid in skillet to a boil; cook until reduced to 1/2 c, about 5 minutes. Remove skillet from heat. Add butter, parsley, and lemon juice; stir until butter has softened and sauce is smooth. Season with salt and pepper. Serve chicken with sauce and, if desired, brown rice.
Serves 4
-- adapted from Everyday Food, a Martha Stewart publication
Chicken with pineapple and black bean sauce (core)This was one of WW's top ten recipes of 2005. I found black bean sauce in the "international" aisle of my local grocery, near soy sauce, duck sauce, etc.
1 sprays cooking spray
4 medium scallion(s), chopped (green and white parts)
1 Tbsp ginger root, fresh, chopped
2 medium garlic clove(s), minced
1 pound uncooked boneless, skinless chicken breast, cut into 1-inch cubes
20 oz canned pineapple, packed in juice, use tidbits (the juice is not core, but does not add any points to the recipe, given the small quantity)
1/4 cup black bean sauce
2 cup cooked brown rice, kept warm (regular or instant)
Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add scallions, ginger and garlic; cook until soft, about 3 minutes. Add chicken and cook until lightly browned on all sides, stirring often, about 5 minutes.
Add pineapple (with its juice) and black bean sauce to skillet; bring to a simmer. Simmer until chicken is cooked through, about 5 minutes more.
Divide rice among 4 shallow bowls and spoon chicken mixture over top.
Serves 4: yields about 1 cup of chicken and 1/2 cup of rice per serving.
--Weight Watchers
Cranberry chicken (core)2 lb boneless, skinless chicken breasts
1 (16 oz) bag, whole cranberries
1/3 c Splenda (or use sugar = 5 WPAs)
Zest of one orange
1 c FF Catalina dressing
1 TBS onion powder
1 TBS jerk seasoning
Cover cranberries with water in a medium saucepan; add Splenda/sugar and zest. Cook berries over medium heat until they pop. Add all remaining ingredients except chicken; stir well and simmer 30 minutes, stirring occasionally. Preheat oven to 350*.
Spray a 9 x 13" baking dish with cooking spray. Place breasts in dish; salt and pepper to taste. Pour hot cranberry sauce over breasts. Bake, uncovered, for 40 minutes or until breasts are cooked through.
-- source: WW Core Board
Creamy chicken and rice soup (core)You can use any combination of brown rice, wild rice or barley.
olive oil
1 large onion chopped
1 large carrot chopped
couple of celery ribs chopped
8 c ff chicken broth
2 c cooked brown rice
1 c cooked wild rice
1/4 tsp salt
1/4 tsp pepper
1 c evaporated skim milk
2 large chicken breasts, chopped (boneless, skinless)
Cook rices per package instructions.
In a saucepan or soup pot, saute onion, celery and carrots in a bit of olive oil. Cook until vegetables are tender. Puree 1/4 of mixture to add thickness without using flour (add a bit of the broth to ease the process, if desired). Mix puree and vegetables in a large stock pot, and slowly add broth. Stir in chicken breast. Cook until chicken is done, 10 minutes or so. Add rice, salt and pepper. Cook over medium heat until bubbling and thickened. Stir in evaporated skim milk. Cook for another 5 minutes.
Yield: 2 1/2 quarts.
--WW core board
Creole mustard orange chicken thighs (Core + 1)1.65 lb package of boneless, skinless chicken thighs (about 6)
1 TBS olive oil
1 c orange juice (2 WPAs)
2 c low-sodium chicken broth
1/2 c whole-grain Dijon mustard
2 TBS honey (2 WPAs)
2 tsp hot pepper sauce, such as Tabasco
Sprinkle chicken (both sides) with salt and pepper. Heat oil in heavy skillet over medium-high heat. Add chicken and saute until brown, appx. 8 minutes on each side. Add orange juice and broth to skillet. Simmer until chicken is cooked through, about 8 minutes. Transfer chicken to plate. Add mustard, honey and pepper sauce to skillet. Increase heat and boil until sauce thickens enough to coat a spoon, whisking occasionally, about 10 minutes. Return chicken to skillet. Simmer until heated through, about 2 minutes. Transfer chicken to plates; top with sauce and serve.
Serves 4
-- posted on the WW Core Board
Crockpot: Chicken Brunswick stew (core + .5 WPA)2 medium onions, chopped
6 (4 oz) boneless, skinless chicken breast halves
2 (14.5 oz) cans no-salt-added corn
2 (14 oz) cans no-salt-added diced tomatoes, undrained
1 (14 oz) can FF chicken broth
1 (12 oz) bottle chili sauce (points)
1/4 c canola oil (12 teaspoons)
2 TBS Worcestershire sauce
2 TBS cider vinegar
2 tsp dry mustard
1/2 tsp freshly ground black pepper
1/2 tsp hot pepper sauce (such as Tabasco)
Freshly ground black pepper (optional)
Place onion in a slow cooker; top with chicken. Add corn and next 9 ingredients (through pepper sauce); stir well. Cover with lid; cook on high-heat setting 1 hour. Reduce heat to low; cook 6 hours or until chicken is tender. Shred chicken (remove from crockpot if necessary, then return to stew). Ladle stew into bowls; sprinkle with additional black pepper, if desired.
Serves 9 @ 1.5 c per serving (each serving contains 3/4 tsp of your daily healthy oil requirement)
For those on Flex: 302 cal, 7.5 g fat, 4.6 g fiber per serving
-- Adapted from Cooking Light Slow Cooker Cookbook, 2004
Crockpot chicken stroganoff (Core + 1) -- posted 10.15.061.65 lb package of boneless, skinless chicken breasts (frozen or fresh)
1.5 cans of 98% FF cream of chicken soup, condensed (8 WPAs)
1.5 packages of dry onion soup mix
24 oz FF sour cream
8 oz mushrooms
Place chicken in bottom of crock pot. Combine all remaining ingredients except for the mushrooms. Pour mixture evenly over chicken; place mushrooms on top. Cover and cook on LOW 6-8 hours or until chicken is cooked through.
Serves 6
-- posted on the WW Core board by AnnieI81
Note: the original recipe called for 1 lb chicken, 1 can soup, 1 pkg soup mix, 16 oz sour cream, and 4 oz mushrooms.
Crockpot: country captain chicken with rice (core + 2 WPAs)2 c shiitake mushrooms, sliced
1 c onions, chopped
½ c celery, chopped
1 medium garlic clove, minced
1 lb boneless, skinless chicken thighs, cut into bite-sized pieces
1 TBS all-purpose flour (counts toward 2 WPA)
¼ c FF chicken broth
1.5 tsp curry powder
1 tsp table salt
¼ tsp black pepper
¼ tsp paprika
3 c canned crushed tomatoes
¼ c golden seedless raisins (counts toward 2 WPA)
2 c cooked brown rice
Coat a large skillet with cooking spray. Add mushrooms, onion, celery and garlic and saute until vegetables are tender, about 5 minutes. Place vegetables in slow cooker; add chicken.
In a cup, stir together flour and chicken broth until smooth. Add to slow cooker. Add curry powder, salt, pepper, paprika, crushed tomatoes, and raisins, and stir in.
Cover and cook on low for 5 hours. To serve, spoon ½ c rice onto each of 4 plates. Top each with chicken and sauce and serve.
Serves 4 (2.5 cups of chicken mixture and ½ c rice per serving)
--
www.weightwatchers.com
Crockpot: jambalaya (core)1 lb boneless chicken breasts, diced
2 green peppers, chopped
1 medium onion, chopped
2 stalks celery, sliced
4 cloves garlic, minced
14 oz can whole tomatoes, chopped
1/3 of a can tomato paste
1 can fat-free beef broth
1 TBS dried parsley
1.5 tsp dried basil
½ tsp dried oregano
1 tsp hot sauce (or to taste)
½ tsp salt
1 lb shrimp, peeled
4 c cooked brown rice
Combine all ingredients (except shrimp and rice) in crock pot. Cook on low for 8 hours. In the last 15 minutes, add the raw shrimp and cooked rice.
--WW core board
Crockpot: Mikey's brown sugar chicken (core + 2 WPAs)3 lbs boneless, skinless chicken pieces
3/4 c brown sugar (13 WPAs)
3/4 c Splenda
1 c vinegar
1/2 c diet lemon-lime flavored soda
3 TBS minced garlic
3 TBS soy sauce
2 tsp black pepper
Place the chicken in crockpot. Combine remaining ingredients and pour over the top of the chicken. COver and cook on low for 6-8 hours. Shred chicken, then serve with brown rice and green veggies.
Serves 6
-- Adapted from
www.mikey57.com
Crockpot: southern chicken and grits (core)1+3/4 cup fat-free chicken broth
6 TBS uncooked corn grits
1 TBS olive oil
1 small onion(s), diced
1 medium garlic clove(s), minced
1 c mushroom(s), sliced
1 medium jalapeno pepper(s), seeded and minced (do not touch seeds with bare hands)
1 medium sweet red pepper(s), or yellow pepper, chopped
2 medium tomato(es), cored and chopped **
1/4 tsp ground cumin
1/2 tsp table salt
1/4 tsp black pepper
1 lb boneless, skinless chicken thigh(s), cut into 1-inch chunks
Place broth in a 3- to 5-quart slow cooker. Slowly add grits, stirring constantly, to avoid lumps; set slow cooker aside.
Heat oil in a large skillet over medium-high heat. Add onion, garlic, mushrooms, jalapeno and red pepper; sauté, stirring frequently, about 5 minutes. Add vegetables to slow cooker. Place tomatoes, cumin, salt and black pepper in slow cooker; stir to mix. Add chicken thighs; cover and cook at medium setting for 5 to 6 hours.
Serves 6; yields about 1.5 cups per serving. (Note: This dish will be soupy so serve in bowls.)
** You can substitute 14 oz. canned diced tomatoes.
--www.weightwatchers.com
Crockpot: thai chicken (core + YOU CALCULATE)Count points for the peanut butter depending on what brand and type you use ... reduced fat, natural, etc. vary widely ... be sure to divide the total points by 4 servings. This is one of those recipes that actually tastes better left over.
1.5 - 2 lbs boneless skinless chicken thighs
3/4 c hot salsa
1/4 c peanut butter (count points depending on what you use - reduced fat v. natural etc. varies widely - be sure to divide by 4 servings)
1 TBS soy sauce or fish sauce
2 TBS lime juice
1 tsp freshly grated ginger
Chopped peanuts for garnish (optional - count points if you do)
Cilantro for garnish
Spray crockpot with Pam. Place chicken in crockpot. Combine salsa, peanut butter, soy sauce, lime juice and ginger. Stir well and pour over chicken. Mix well. Cook on low 8-9 hours ** SEE NOTE BELOW.
Serve with brown rice or over whole-wheat udon noodles.
** It only took about five hours in my crockpot. The meat was shredded.
--posted on the WW core board
Crockpot: white chicken chili (core)1.5 lb boneless, skinless chicken thighs or breasts
1 large onion, chopped (1 cup)
2 cloves garlic, finely chopped
1 can (14 oz) chicken broth
1 tsp ground cumin
1 tsp oregano
1/2 tsp salt
1/4 tsp red pepper sauce, such as Tabasco
2 cans (15 to 16 ounces each) great northern beans, rinsed and drained
1 can (15 ounces) white shoepeg corn, drained
3 TBS lime juice
2 TBS chopped fresh cilantro
Place the first eight ingredients (through red pepper sauce) in crockpot for 4-5 hours on low, or until chicken is done. Remove and shred chicken. Return chicken to crockpot. Add remaining ingredients to crockpot; cover and cook on low for 15 to 20 minutes, or until beans and corn are hot.
Calories: 265, Fat 5g, Cholesterol: 30mg, Sodium: 530mg, Carbohydrate: 39g, Fiber: 8g, Protein: 24g
--WW core board
Duck burgundy (core + 2.5 WPAs)I have only one Core duck recipe, so I'm sneaking it in here.
1 whole duck
Salt and pepper
Garlic powder
Poultry seasoning
1/2 onion, quartered
1/2 apple, quartered
1/2 orange, quartered
2 ribs celery, cut in half
2 TBS soy sauce
2 TBS olive oil (6 tsp over 2 servings = 3 WPAs; count 2 WPAs per serving, to account for extra oil)
1/4 c red Burgundy wine (1 WPA)
For best results, let the duck marinate for a few hours or overnight.
Preheat oven to 350* F. Clean the duck well and rub the body cavity lightly with salt, pepper, garlic powder, and poultry seasoning. Stuff the cavity with pieces of onion, apple, orange, and celery. Rub the duck with the soy sauce and oil. Place in a baking pan and roast, uncovered, basting often with Burgundy wine, about every 10 minutes. Cook roughly 15 minutes per pound of duck. Remove the stuffing prior to serving; remove skin to keep the duck Core.
Serves 2
-- adapted from Paula Deen
Enchilada casserole (core)NOTE: This is a wetter casserole. If you prefer it drier, then cut the sauce by half.
1.62 oz packet of Old El Paso Enchilada Sauce Mix (3 WPAs; 0 WPA per serving of casserole)
6 oz canned tomato paste
8 c water, divided
2 TBS canola oil
1 c onion, chopped
1/2 c green bell pepper, seeded and chopped
1 medium garlic clove, minced
1.5 c dry yellow cornmeal
Cooking spray
15 oz canned black beans, drained and rinsed
15 oz canned yellow corn, drained and rinsed
2 c cooked chicken breast, skinless, diced
1.5 c FF or soy shredded cheddar cheese
Preheat oven to 350*. Prepare enchilada sauce according to package directions, using tomato paste and 3 c water. (You will end up with 3 c sauce, total.)
Heat oil in a large saucepan or skillet over medium heat. Add onion, pepper and garlic. Cook, stirring, until translucent, about 5 minutes. Remove 1 c of onion mixture and place in a large mixing bowl; set aside. Stir 3 c water into remaining onion mixture and bring to a boil.
Meanwhile, add cornmeal to remaining 2 c of water in a medium bowl and stir to combine. Gradually add cornmeal mixture to boiling water/onion mixture. Cook over low heat, stirring occasionally, until cornmeal is thickened, about 4-6 minutes.
Coat a 9x13" baking dish with cooking spray. Spread cornmeal mixture evenly in bottom of dish. Spoon beans, corn and chicken into reserved onion mixture; combine thoroughly. Spread half of enchilada sauce over cornmeal layer; top with all of bean mixture then remaining enchilada sauce. Sprinkle with cheese. Bake until heated through and cheese is melted, about 45 minutes. Slice into 8 pieces and serve.
Serves 8
-- posted on the WW Core Board
Garlic and citrus chicken (core)Remove the skin prior to eating, and either skip the gravy or count points for it, to keep this Core.
1 (5 to 6-pound) whole roasting chicken, neck and giblets discarded
Salt and freshly ground black pepper
1 orange, quartered
1 lemon, quartered
1 head garlic, halved crosswise, plus 3 garlic cloves, chopped
2 (14 oz) cans reduced-sodium chicken broth
1/4 c frozen orange juice concentrate, thawed (not Core, but 0 WPAs per serving)
1/4 c fresh lemon juice
2 TBS olive oil
1 TBS chopped fresh oregano leaves
Kitchen string or butcher twine
Position the rack in the center of the oven and preheat to 400*. Pat the chicken dry and sprinkle the cavity with salt and pepper. Stuff the cavity with the orange, lemon, and garlic halves. Tie the chicken legs together with kitchen string to help hold its shape. Sprinkle the chicken with salt and pepper.
Place a rack in a large roasting pan. Place the chicken, breast side up, on the rack in the pan. Roast the chicken for 1 hour, basting occasionally and adding some chicken broth to the pan, if necessary, to prevent the pan drippings from burning. Whisk the orange juice, lemon juice, oil, oregano, and chopped garlic in a medium bowl to blend. Brush some of the juice mixture over the chicken, after it has baked 1 hour. Continue roasting the chicken until an instant-read meat thermometer inserted into the innermost part of the thigh registers 170*, basting occasionally with the juice mixture and adding broth to the pan, about 45 minutes longer. Transfer the chicken to a platter. Tent with foil while making the sauce (do not clean the pan).
Place the same roasting pan over medium-low heat. Whisk in any remaining broth and simmer until the sauce is reduced to 1 cup, stirring often, about 3 minutes. Strain into a 2-cup glass measuring cup and discard the solids. Spoon the fat from the top of the sauce. Serve the chicken with the pan sauce.
Serves 6
-- Giada de Laurentiis
Garlic-marinated chicken cutlets with grilled potatoes (core)1.5 lbs baby new potatoes, quartered
1 TBS olive oil
3 garlic cloves, minced
1/8 c white-wine vinegar
1.5 TBS fresh thyme leaves, chopped, plus more for garnish
coarse salt and ground pepper
1.5 lbs chicken cutlets (about 12)
Heat grill to medium. Fold a 4' long sheet of aluminum foil in half to make a double-layered sheet. Place the potatoes on one half of the double layer. Fold the foil over potatoes and crimp the edges to seal, forming a packet. Place on grill and cook, turning over once, until potatoes are tender, about 25 minutes. Remove from heat; leave potatoes wrapped in foil to keep warm.
Meanwhile, make marinade: in a large baking dish, whisk together oil, garlic, vinegar, thyme, 1/2 tsp salt, and 1/4 tsp pepper. Add chicken; turn several times to coat. Let marinate at room temperature at least 10 minutes and up to 30 minutes.
Lift chicken from marinade and grill until browned and cooked through, about 5 minutes per side. Remove from grill. Remove warm potatoes from foil; season with salt and pepper.
Serves 4
--Everyday Food magazine, a Martha Stewart publication
Garlic and rosemary chicken (core)1 roasting chicken (5-6 lbs)
1 TBS chopped fresh rosemary
8 garlic cloves, crushed
2 medium red onions, quartered
2 whole garlic heads
2 tsp olive oil
Preheat oven to 450*.
Remove and discard giblets and neck from chicken. Rinse chicken under cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers and gently pushing fingers between the skin and the meat. Place rosemary and crushed garlic beneath skin of breast and drumsticks. Lift wing tips up and over back; tuck under chicken. Place chicken, breast side up, on a broiler pan.
Cut a thin slice from end of each onion. Remove white papery skins from garlic heads (do not peel or separate cloves). Cut tops off garlic heads, leaving root end intact.
Bake at 450* for 30 minutes. Brush onions and garlic heads with olive oil. Arrange onions and garlic heads around chicken. Reduce oven temperature to 350*; bake an additional hour and 15 minutes or until meat thermometer registers 180*. Cover chicken loosely with foil; let stand 10 minutes. Discard skin from chicken. Squeeze roasted heads of garlic to extract pulp; serve as a spread if desired.
Yield: 8 servings (serving size: 3 oz chicken and 1 onion quarter)
-- Cooking Light
Garlicky mexican chicken with ancho peppers and crispy polenta (core)1 lb boneless, skinless chicken breasts
1/8 oz cilantro, plus more for garnish (about 2 sprigs more)
4 large garlic cloves, not peeled
2 dried ancho peppers, stems removed and seed shaken out **
½ c canned tomato sauce
½ tsp ground cumin
½ tsp table salt
½ c uncooked polenta or cornmeal, to make polenta
2 servings cooking spray
6 medium radishes, red, sliced
2 medium scallions, sliced
Place chicken in a single layer in a large nonstick skillet and cover with water. Add cilantro sprigs and 1 clove of garlic. Cook chicken breasts over medium heat until no longer pink in center, about 10 to 15 minutes. Remove chicken from pan and let cool; reserve liquid.
Shred cooled chicken and set aside. Pour reserved cooking liquid into a bowl and add ancho peppers. Cover and soak peppers about 10 minutes.
Heat a small skillet over medium heat. Add remaining garlic cloves and roast in pan, turning frequently, until blackened in spots. Remove to a small bowl and when cool enough to handle, peel garlic.
Place peppers, garlic, tomato sauce, and cumin in jar of a blender and blend on high until smooth, about 3-4 minutes. Pour mixture into a saucepan, add chicken and heat through.
To make polenta, bring 2.5 c of water to a boil; add salt. Slowly add cornmeal, stirring until smooth, about 6 to 8 minutes. Coat a 9 x 9” pan with cooking spray and pour polenta into pan. Allow polenta to firm up, 1 to 2 minutes or so. Cut into four slices and remove from pan. Place polenta slices in large nonstick skillet coated with cooking spray. Cook on both sides until crispy, about 2-4 minutes per side.
To serve, place one slice of polenta on a plate and top with ¾ c of chicken mixture. Garnish with cilantro, radishes and scallions.
** I could not find ancho peppers at any of the three groceries I tried, so I used 1 jalapeno instead.
--www.weightwatchers.com
Greek lemon chicken thighs and potatoes (core)1/2 c fresh lemon juice
1/2 c FF chicken broth
2 TBS olive oil
4 medium garlic clove(s), minced
2 TBS dried oregano
1.5 lb boneless, skinless chicken thighs, about 8 thighs
1 lb uncooked new potatoes, cut in half or quartered, depending on size (about 10 potatoes)
Cooking spray
Place lemon juice, broth, oil, garlic and oregano in a large resealable plastic bag or medium glass bowl. Add chicken, seal bag or cover bowl, and marinate at least 2 hours or up to overnight in refrigerator.
Preheat oven to 350ºF. Coat a 9 X 11-inch pan with cooking spray. Place chicken and marinade in pan; add potatoes. Bake 60 minutes, or longer for softer potatoes. Yields about 2 chicken thighs and 5 potato halves per serving.
Note: You may substitute boneless, skinless chicken breasts for the thighs but reduce the cooking time by 15 minutes.
Serves 4 (8 pts for those on Flex)
--
www.weightwatchers.comHoney-chicken salad (core + 2)4 c chopped cooked chicken
3 celery ribs, diced (about 1.25 c)
1 c seedless red grapes, halved
1/2 c chopped pecans (7 WPAs)
1.5 c FF mayonnaise
1/4 c honey (5 WPAs)
1/4 tsp salt
1/4 tsp pepper
Combine first 4 ingredients. Whisk together mayonnaise and next 3 ingredients. Add to chicken mixture, stirring gently until combined.
Serves 6
-- adapted from Southern Living, June 2006
Honey dijon chicken with brown rice (core)Honey is not core, but per serving, 1 TBS = 0 points.
3 cups cooked brown rice
1 pound boneless skinless chicken breasts, cut into bite sized pieces
3 cups chopped fresh broccoli
2 cups chopped fresh mushrooms
1 medium onion, chopped
1 clove garlic, minced
3 tablespoons Dijon mustard
1 tablespoon honey
1 tablespoon balsamic vinegar
1 teaspoon tarragon
1/2 teaspoon salt
1/4 teaspoon ground black pepper
Heat large skillet coated with cooking spray over medium-high heat. Add chicken; cook, stirring 3 - 5 minutes or until chicken is brown and partially cooked. Add broccoli, mushrooms, onion and garlic; cook 4 - 5 minutes or until vegetables are crisp-tender. Stir in rice, mustard, honey, vinegar, tarragon, salt and pepper. Cook, stirring 3 - 5 minutes or until well blended.
Serves 6
-Uncle Ben's brand recipe (posted by DoraLisa2005)
Jamaican chicken thighs (core)2 tsp garlic powder
1 tsp onion powder
1/2 tsp ground ginger
1/2 tsp dried thyme
1/2 tsp ground allspice
1/4 tsp salt
1/4 tsp ground nutmeg
1/4 tsp ground red pepper **
1/8 tsp freshly ground black pepper
8 skinless, boneless chicken thighs
Cooking spray
Combine first 9 ingredients in a large ziplock bag. Add thighs; close bag and shake to coat chicken. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken, and cook 5 minutes per side, or until done.
Yield: 4 servings (serving size: 2 thighs)
-- Adapted from Cooking Light
**Double the red pepper for some real kick.
Kung Pao chicken (core)The optional peanuts add 1 WPA per serving and are well worth it.
1 TBS canola oil, divided
4 c broccoli florets
1 TBS minced ginger, divided
2 TBS water
1 lb boneless, skinless chicken breasts, diced
1/2 c FF, less-sodium chicken broth
1/2 tsp crushed red pepper
2 TBS hoisin sauce (1 WPA)
2 TBS rice wine vinegar
2 TBS low-sodium soy sauce
1 tsp cornstarch (0 WPA)
4 garlic cloves, minced
1 oz chopped salted peanuts (4 WPA) (optional)
Heat 1 tsp oil in a large nonstick skillet or wok over medium-high heat. Add broccoli and 2 tsp ginger to the pan; saute 1 minute. Add water. Cover; cook 2 minutes or until broccoli is crisp-tender. Remove broccoli from pan and keep warm.
Heat remaining 2 tsp oil in same pan; add remaining 1 tsp ginger and chicken. Cook 4 minutes or until chicken is lightly browned, stirring frequently.
Combine broth and next six ingredients (through garlic) in a small bowl, and stir with a whisk. Add broth mixture to pan; cook 1 minute or until mixture thickens, stirring occasionally. Return broccoli to pan; toss to coat. Sprinkle with peanuts.
Serves 4 (each serving contains 3/4 tsp healthy oil)
-- posted on the WW Core board
Lemon basil marinade (core)1/4 c lemon juice
2 TBS olive oil
2 TBS finely chopped green onion
1/2 tsp dried basil or 1 TBS fresh basil
1/4 tsp salt
Combine all ingredients and mix well. Add 1 to 2 lbs of chicken. Marinade for one to four hours in the refrigerator. Discard marinade and broil or grill chicken, until cooked through.
Serves 6
-- Quick & Healthy Cookbook, by Brenda J. Ponichtera
Lemon-cinnamon chicken (core)This is excellent with lemon-basmati rice (recipe posted under "Side dishes.")
4 boneless, skinless chicken breasts
juice and zest of one lemon
1 tsp ground cinnamon
3 tsp olive oil, divided
3 shallots, sliced
1 c chicken broth
Combine lemon zest and juice, 2 tsp oil, and cinnamon in a shallow sidh or pie plate. Add chicken and turn to coat. Don't allow the chicken to marinate more than a few minutes, or else the acidity of the lemon will make the chicken mushy.
Spray a large skillet with non-stick cooking spray and place over medium-high heat. Brown the chicken, approximately 3 minutes on each side. Remove chicken and set aside.
Add the remaining tsp of oil and the shallots to the skillet. Cook, stirring for about 2 minutes. Stir in chicken brotha nd cook for about 5 minutes, until sauce is syrupy. Place chicken and juices that have accumulated back into the skillet; reduce heat to medium-low and simmer until the chicken is cooked through, 10-15 minutes.
Serves 4 (each serving contains 3/4 tsp of healthy oil)
-- Posted on the WW Core Board by ConspiracyGirl (http://theweekendchef.exit-23.net/)
Lemon-up-the-butt chicken (core)1 roasting chicken (5-6 lbs)
1 lemon
salt, pepper to taste
Preheat oven to 375*.
Remove and discard giblets and neck from chicken. Rinse chicken under cold water; pat dry. Trim excess fat. Place whole lemon in cavity (peel and all); salt and pepper the skin of the entire bird.
Place chicken, breast side up, on a broiler pan.
Bake until meat thermometer registers 180* -- about two hours. If you cut into the thigh meat, the juices should run clear and there should be no pink.
Remove the skin prior to eating.
Resist the urge to add anything else! This is a simple baked chicken that is great on its own, or in soups, stews, etc.
Macaroni Grill’s chicken portabello (core + 1 WPA)4 boneless, skinless chicken breasts
8 oz portabello mushrooms
2 oz smoked mozzarella cheese (1 point per serving)
1 TBS olive oil
2 cloves garlic, chopped
1 red bell pepper, diced
1 c chicken broth or chicken stock
8 oz spinach, chopped
4 servings of Israeli couscous or ww orzo, cooked
Sea salt and pepper to taste
Place breasts, skin side down, onto a heated grill and cook halfway. Turn breasts over and arrange mushrooms on top of breasts. Cover the topped breast with a pie tin or small cookie sheet. This will heat the mushrooms.
In a hot saute pan, place the oil, garlic, peppers, salt and pepper. Saute until garlic begins to brown. Add couscous/orzo and chicken broth/stock, and saute for one minute, stirring to prevent sticking. Add spinach and toss until spinach begins to wilt. Place smoked mozzarella slices over mushrooms/breasts.
Plate spinach/orzo. Place cooked breast on top of spinach/orzo.
Serves 4
-- Adapted from Macaroni Grill recipe
Maple-glazed chicken with sweet potatoes (core + 1 WPA)This works equally well substituting a whole, lean boneless pork tenderloin for the chicken.
1.5 lbs bone-in, skinless chicken thighs (original recipe calls for a whole, cut up chicken)
1 yellow onion, cut into 1-inch wedges
2 small sweet potatoes, peeled and cut into 1-inch chunks
2 tablespoons olive oil
1 teaspoon kosher salt
1/4 teaspoon black pepper
3 tablespoons maple syrup (3 WPAs spread over 4 servings = 1 WPA per serving)
6 sprigs fresh thyme
Heat oven to 400° F. Rinse the chicken and pat it dry. Arrange the chicken, onion, and sweet potatoes in a 9-by-13-inch baking dish. Drizzle the oil over the chicken and vegetables and season with the salt and pepper. Toss to coat. Drizzle with the maple syrup and top with the sprigs of thyme.
Roast, stirring the vegetables once, until the chicken is cooked through, about 45 minutes (increase time to 1 hr, 15 mins if you use a whole, cut-up frying chicken). Let rest for 10 minutes before serving. Remove skin prior to eating, to keep the chicken core.
Yield: Makes 4 servings
--Adapted from Real Simple magazine, December 2005
Mexican chicken soup (core)4 bone-in, skinless chicken thighs (the bone adds flavor)
2 carrots, cut in half
1/2 large yellow onion (do not chop or dice: use the whole, solid piece)
2 tsp kosher salt
3/4 c brown rice
1/4 tsp black pepper
1 avocado
1/4 c fresh cilantro leaves
1 lime
Place the chicken, carrots, onion, rice, and salt in a large stockpot. Add enough cold water (about 8 cups) to cover. Bring to a boil. Reduce heat and simmer, gently, uncovered for one hour. Skim off any foam that appears. Transfer the chicken to a plate and allow it to cool. Remove and discard the carrots and onion.
Add the rice to the broth and simmer for 20 minutes. Meanwhile, shred the chicken meat, discarding the bones. Add the meat and pepper to the broth and heat for 3 minutes. Scoop the avocado evenly into 4 bowls and ladle the soup over the top. Sprinkle with the cilantro and lime juice.
--Adapted from Real Simple Magazine, February 2006
Moo shu stoup (Core)Recipe is posted under "turkey" (you can use your choice of ground turkey or ground chicken).
No-joke spinach-artichoke burgers (core)
1 lb ground chicken or turkey breast
Salt and freshly ground pepper
Zest of 1 lemon
A couple handfuls of FF or soy Parmesan cheese, grated
1 garlic clove, finely chopped
One (10 oz) package frozen chopped spinach, thawed and wrung dry in a kitchen towel
1 TBS fresh thyme (or 1 tsp dried thyme)
Extra-virgin olive oil (EVOO), for liberal drizzling
Four 1/2" thick slices of ripe beefsteak tomato
One (14 oz) can artichoke hearts in water, drained and thinly sliced
4 slices of FF or soy provolone cheese (or whatever cheese you like; we used cheddar)
Preheat a grill, grill pan or large nonstick skillet to medium-high. If using a grill pan or skillet, preheat the broiler.
Place the ground chicken/turkey in a medium bowl and season with salt and pepper. Add the lemon zest, parm, finely chopped garlic, spinach, thyme and a drizzle of EVOO, about 2 tablespoons, and combine. Form into 4 patties and cook the burgers until firm and cooked through, about 6 minutes on each side.
In the last 2 minutes of the burgers' cooking time, divide the sliced artichokes evenly among the burgers, then cover each with the sliced cheese. If cooking on the grill, drop the lid to melt the cheese. If cooking on the stovetop, tent your grill pan or skillet with aluminum foil. Place a tomato slice on top of each of the burgers and serve immediately.
Serves 4
-- Everyday with Rachael Ray magazine
Park City cashew chicken (core +)If you use the entire 1 c cashews, as the recipes calls for, then this works out to Core + 4 WPAs per serving. If you use none of the cashews, then it's 0.5 WPAs per serving. Vary the amount of cashews to control your points.
2 TBS canola oil
1/4 onion, finely chopped
3/4 onion, thinly sliced
2 c brown rice
4 c chicken stock or low-sodium chicken broth
2 lb chicken meat (tenders; skinless, boneless breasts; skinless, boneless thighs), cut into 2" pieces
2 TBS grill seasoning blend, such as Montreal Steak Seasoning blend by McCormick
2 to 3 TBS soy sauce
4 garlic cloves, chopped
1 red bell pepper, seeded and thinly sliced
10 to 12 water chestnuts, sliced or chopped
1 c frozen green peas
2 to 3 TBS canned chipotle chiles in adobo sauce, finely chopped (available in the international foods aisle), or 1 1/2 tablespoons ground chipotle powder
1 TBS ground cumin (a palmful)
2 TBS honey (3 WPAs)
1/4 to 1/3 cup SF maple syrup (0 WPAs)
2 to 3 tablespoons cilantro or parsley leaves (a handful), chopped, your preference
1 c raw cashews (20 WPAs)
In a medium saucepan over medium heat, heat 1 TBS of the canola oil. When the oil is hot, add the chopped onion and cook for 2 minutes, then add the rice and cook for 3 minutes more. Add the chicken stock and cover the pot. Raise the heat and bring the stock to a rapid boil. Once the stock boils, reduce the heat to low and cook, stirring occasionally, until the rice is tender, about 18 minutes.
While the rice cooks, make the chicken. Heat a large skillet over high heat. Season the chicken with the grill seasoning. Add the remaining 1 TBS canola oil and then the chicken. Brown the chicken on both sides, season with the soy sauce, then move the chicken to 1 side of the pan. Add the sliced onion, garlic and bell pepper. Cook for 2 to 3 minutes, then add the water chestnuts and green peas, and mix the vegetables and chicken together. Add the chipotle chiles and cumin. Toss to coat. Glaze the chicken mixture with the honey and FF maple syrup and turn off the heat. Add the chopped cilantro or parsley (whichever you prefer) and the cashews.
Spoon the rice into bowls, top with the cashew chicken and serve.
Serves 6
-- adapted from Everyday with Rachael Ray Magazine
Quick chicken and barley chili (core)1 (14.5 oz) can diced tomatoes (use Ro-Tel if you like some spice)
1 (16 oz) jar salsa or tomato sauce
1 (14.5 oz) can fat-free chicken broth
1 c quick-cooking barley
3 c water
1 TBS chili powder
1 tsp cumin
1 (15 oz) can black beans, drained and rinsed
1 (15 oz) can whole kernel corn or corn with peppers, undrained
3 c (about 1.5 lbs) cooked chicken breasts, cut into bite-sized pieces
FF or soy cheddar shreds (optional)
FF sour cream (optional)
In a 6-qt saucepan, combine the first seven ingredients (through cumin). Over high heat, bring to a boil; cover and reduce heat to low. Simmer for 10 minutes, stirring occasionally. Add beans, corn, and chicken; increase heat to high until chili comes to a boil. Cover and reduce heat to low. Simmer for another 5 minutes, or until barley is tender. If, upon standing, the chili becomes too thick, add more chicken broth or water until chili is desired consistency. If desired, top with shredded cheese and sour cream.
-- Quaker brand recipe
Roasted balsamic-glazed chicken (core)This chicken gets very dark when roasting. If you're concerned about burning, tent with foil, however be sure to remove it for the last 15 minutes of cooking.
1/4 cup balsamic vinegar (this is 12 tsp)
1/4 cup extra-virgin olive oil
2 teaspoons salt
1 teaspoon freshly ground black pepper
3 tablespoons herbes de Provence
1 medium lemon, juiced and halves reserved
1 (5 to 6-pound) roasting chicken
4 sprigs rosemary
8 cloves garlic
1 thinly-sliced white onion
4 fennel bulbs
Preheat the oven to 350 degrees F.
Combine the vinegar, oil, salt, pepper, herbes de Provence, and lemon juice in a bowl, whisking until emulsified.
Pour over the chicken, taking care to completely coat it. Insert the reserved squeezed lemons, plus the rosemary and garlic into the cavity. Layer the onions in a roasting pan and place the chicken on top. Slice the fennel in half lengthwise and surround the chicken with it, cut side down.
Put the chicken in the oven and roast for 1 1/2 to 2 hours, basting occasionally.
HWC note: Use a meat thermometer to test for doneness, if desired; chicken should have an internal temp of 180*. Remove skin prior to eating, to keep it core
Serves 6
-- Adapted from Reggie Southerland, finalist in 2006 Next Food Network Star competition
Rosemary chicken with barley pilaf (core)Rosemary chicken:
6 FROZEN boneless, skinless chicken thighs
¼ c dry red wine (1 WPA over four servings)
1 tsp fresh chopped rosemary OR ½ tsp dried
1 tsp fresh chopped sage OR ½ tsp dried
1 TBS minced shallot or green onion
¼ tsp seasoning salt
¼ tsp black pepper
Heat oven to 400*. Whisk together in a medium bowl all ingredients except thighs. Set aside. Spray 9 x 13” pan with Pam. Place FROZEN thighs in pan and pour sauce evenly over thighs. Cover tightly with foil and bake 30 minutes.
Remove foil, turn thighs over, and bake another 20-25 minutes, basting several times. Remove to warm platter. If desired, reduce the juices and pour over the chicken.
Barley pilaf:½ onion, finely chopped
2 cloves garlic, minced
1 tsp olive oil
1 c pearlized barley
3 c FF chicken broth
½ tsp salt
Freshly ground black pepper
Sprinkle of fresh or dried rosemary and thyme
Adjust oven rack to middle position; heat oven to 375*. Saute onion and garlic in olive oil. Spread barley into 1.5 qt baking dish. Add the cooked onion and garlic. Bring broth to a boil, then immediately stir in seasonings and pour liquid over barley. Cover baking dish tightly with doubled layers of foil. Bake barley 1 to 1.25 hours, until tender. Remove dish from oven and uncover. Fluff barley with a dinner fork, and serve.
-- From WW core board
Skillet chicken stroganoff (core)
14.5 oz can stewed tomatoes
1 lb boneless, skinless chicken breasts, cubed
½ lb mushrooms, quartered
1 onion, chopped
1 tsp dried thyme
4 oz whole-wheat rotini, uncooked
½ c FF sour cream
Drain tomatoes, reserving liquid. Add water to liquid, if necessary, to measure ¾ cup. In a large skillet coated with non-stick spray, cook chicken, mushrooms, onion, and thyme. Add salt and pepper to taste, if desired.
Stir in pasta, reserved liquid, and tomatoes. Cover and cook over medium heat, ten minutes or until pasta is done, stirring occasionally. Remove from heat; stir in sour cream.
Serves 4
For those counting points: 301 cal., 3.1 g fat per serving
-- A Trim & Terrific Louisiana Kitchen (Clegg), 1993
Smothered chicken with barley (core)1 teaspoon ground cumin
3/4 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 teaspoon dried mint flakes
1/8 teaspoon garlic powder
1/8 teaspoon ground red pepper
6 (4-ounce) chicken thighs -- skinned
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
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.
Serving Size: 1 chicken thigh, 1 cup barley mixture, and 1 tablespoon green onions
Spicy vanilla chicken (core)4 boneless, skinless chicken breast halves
Nonstick cooking spray
1/2 tsp lemon pepper
1 c mango or pineapple salsa (such as Newman's Own pineapple salsa)
1 TBS vanilla extract
1 tsp hot pepper sauce
Preheat grill or broiler. Coat chicken with cooking spray and season with lemon pepper. Coat rack of grill or broiler with spray. Cook chicken 2 to 3 inches from heat source, about 4 minutes per side.
Combine salsa, vanilla and hot sauce while chicken cooks. Place half the mixture on the chicken and grill 2 minutes longer. Serve with remaining salsa mixture.
4 servings
--The Charlotte Observer
Steel-cut oat risotto with chicken, red peppers, and cheese (core + 0.5 WPAs)"Chicken oatmeal?" one WWer asked after I posted this recipe. Yes -- and it's good! The original recipe called for manchego cheese, should you wish to use points on it.
2 (14 oz) cans fat-free, less-sodium chicken broth
2 tsp olive oil
¾ c finely chopped onion
1 large red bell pepper, chopped
1.25 c steel-cut oats
½ c dry white wine (2 WPAs spread over 4 servings = 0.5 WPA per serving)
1 c chopped cooked dark meat chicken
½ c FF or soy parmesan
1 tsp chopped fresh rosemary
½ tsp salt
Bring broth to a simmer in a medium saucepan. Do not boil but keep warm.
Heat oil in a large skillet or saute pan over medium heat. Add onion and pepper; saute 5 minutes. Add oats; cook 2 minutes, stirring constantly. Stir in wine; cook 2 minutes or until nearly absorbed, stirring constantly.
Add broth, ½ cup at a time, stirring until each portion of broth is absorbed before adding the next (about 20 minutes total). Stir in chicken, cheese, rosemary, and salt.
Serves 4 (1 cup servings; each serving contains 1/2 tsp healthy oil)
--Adapted from Cooking Light
Stuffed chicken cutlets (core)8 oz FF feta cheese, crumbled (2 c)
1/2 c jarred roasted red peppers, rinsed, patted dry, and coarsely chopped
1/2 c pitted Kalamata olives, coarsely chopped
3 large scallions, thinly sliced (1 c)
1 tsp dried oregano
16 chicken cutlets (about 4 lb total)
coarse salt and ground pepper
2 c Core tomato sauce (optional)
In a medium bowl, combine feta, peppers, olives, scallions, and oregano. Line a small baking sheet with parchment paper; set aside.
Place cutlets on a flat surface, smooth side down. Spoon 2 TBSs of feta mixture in center of each cutlet; fold up short sides over cheese, then long sides, making a packet. On baking sheet, arrange stuffed cutlets, seam side down (they should not touch); freeze until firm, about 1 hour. Wrap each in plastic; place in a resealable freezer bag; label, and date. Freeze up to 2 months.
To bake: Preheat oven to 400°. Line two large baking sheets with parchment. Unwrap frozen cutlets, and arrange, seam side down, on baking sheets; drizzle with healthy oil, for moisture/browning, and season with salt and pepper. Bake until chicken is opaque throughout, about 30 minutes. Serve 2 cutlets per person, topped, if desired, with tomato sauce.
To bake without freezing: Decrease baking time by about 10 minutes.
Serves 8
-- adapted from Everyday Food magazine, a Martha Stewart publication