Lemon Chicken and Broccoli

Servings: 4
WW PointsPlus: 4

2 Tbsp all-purpose flour
1/2 tsp table salt, divided
1/4 tsp black pepper, freshly ground
12 oz uncooked boneless, skinless chicken breast, thinly sliced
2 tsp olive oil
1 1/2 cup(s) fat-free, reduced-sodium chicken broth, divided
2 tsp minced garlic
2 1/2 cup(s) broccoli, small florets
2 tsp lemon zest, or more to taste
2 Tbsp parsley, fresh, chopped
1 Tbsp fresh lemon juice


1. On a plate, combine 1 1/2 tablespoons of flour, 1/4 teaspoon of salt and pepper; add chicken and turn to coat.

2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook, turning as needed, until lightly browned and cooked through, about 5 minutes; remove to a plate.

3. Put 1 cup of broth and garlic in same skillet; bring to a boil over high heat, scrapping up browned bits from bottom of pan with a wooden spoon. Add broccoli; cover and cook 1 minute.

4. In a small cup, stir together remaining 1/2 cup of broth, 1/2 tablespoon of flour and 1/4 teaspoon of salt; add to skillet and bring to a simmer over low heat.

5. Cover and cook until broccoli is crisp-tender and sauce is slightly thickened, about 1 1/2 minutes. Stir in chicken and lemon zest; heat through.

6. Remove skillet from heat and stir in parsley and lemon juice; toss to coat. Yields about 1 cup per serving.


***Good served with rice, pasta, or couscous.

***I served this dish with Jasmine rice. Delicious. :)


http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=143881

Asian Beef Noodle Bowl

Servings: 4, 1 serving = 2 cups
WW PointsPlus: 7

12 ounces top sirloin steak, sliced very thin, across the grain
1 tablespoon white wine vinegar
1 teaspoon plus 2 teaspoons fresh grated ginger
2 (14-ounce) cans, or 4 cups, reduced-sodium beef broth
1 cup water
2 tablespoons reduced-sodium soy sauce
1 teaspoon minced garlic
Dash of hot pepper flakes
2 teaspoons granulated sugar
4 1/2 ounces fresh fettuccine
1 cup shredded carrots
1/4 cup chopped green onions
1 1/2 cups bean sprouts
4 tablespoons fresh, chopped cilantro
1/4 cup fresh chopped mint or basil (optional)


1. Place the sliced meat into a bowl or resealable bag. Sprinkle with the rice wine vinegar and add 1 teaspoon of the ginger. Toss and set aside.

2. Add the remaining ginger, broth, water, soy sauce, garlic, pepper flakes, and sugar to a large pot. Bring to a boil and let simmer 5 minutes.

3. While cooking, shred the carrots (if not prepackaged), and chop the green onions and herbs. After 5 minutes, add the noodles, carrots, and green onions. Cook for 3 minutes. Stir in the beef, bean sprouts, and half of the cilantro. Cook for 1 to 2 minutes, or until beef is no longer pink.

4. Remove from heat. Using tongs, portion the noodles, beef, and vegetables into four bowls. Then ladle the hot broth over the noodle mixture into bowls. Top with the remaining cilantro and fresh mint or basil if desired.

Skillet Chicken Parmesan

Servings: 4
WW PointsPlus: 9

1/3 cup bread crumbs
1/3 cup grated Parmesan cheese
1/2 tsp dried oregano
1/4 tsp garlic salt
1 large egg
4 boneless, skinless chicken breasts (about 1 lb)
1 tbsp olive oil
3/4 cup marinara sauce
3/4 cup shredded, part-skim mozzarella cheese

1. In a shallow bowl, mix together the bread crumbs, Parmesan cheese, oregano, and garlic salt. In another shallow bowl, beat the egg until frothy.

2. Wrap the chicken breasts in plastic wrap and place on a cutting board. Gently pound each breast with a mallet to an even thickness (about 1/2 inch). Dip each chicken breast into the beaten egg to coat, and then roll in the breadcrumb mixture.

3. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook for 4 to 5 minutes on each side, or until the chicken is browned and just cooked through.

4. Spoon the marinara sauce evenly on top of the chicken, and sprinkle the mozzarella on top. Cover the pan, reduce heat to low, and cook for 3 more minutes, or until the cheese melts.

**I served this recipe with broccoli florets and green beans that had been steamed for 3 minutes in the microwave. I added them to a chopped onion that had been sauteing in olive oil. Season with salt, pepper, garlic....to taste. :-)

Recipe Book: Eat What You Love by Marlene Koch

Quicker-Than-Take-Out Orange Chicken and Stir-Fried Rice

Quicker-Than-Take-Out Orange Chicken

Servings: 4
WW PointsPlus: 7

SAUCE
1/2 cup water
1/3 cup light orange juice (I used regular juice)
1/2 cup Splenda granulated sweetener
2 tablespoons brown sugar
3 tablespoons rice vinegar
2 tablespoons reduced sodium soy sauce
3 tablespoons lemon juice
1/4 teaspoon ground ginger
1/8 teaspoon red pepper flakes
2 tablespoons corn starch

CHICKEN
1 1/4 pounds boneless, skinless chicken breast, chopped
1 large egg, beaten
1/4 cup all-purpose flour
2 tablespoons canola oil
1 small red bell pepper, cut in strips
1 small onion, chopped

1. To make the sauce, in a medium saucepan, whisk together the first nine ingredients (water through pepper flakes). Place the pan over medium-high heat and bring to a low simmer.

2. In a small bowl, mix together 2 tablespoons of water and the cornstarch to create a slurry and whisk into the sauce. Bring the sauce to a low boil and cook for 1 minute, or until the sauce thickens and clears. Reduce the heat to low and allow to simmer.

3. Roll the chicken pieces in the egg and toss with flour to coat.

4. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add half of the chicken and cook 4 to 5 minutes, or until well browned on all sides and chicken is cooked through. Transfer the chicken to a bowl and cover. Heat the remaining oil and cook the remaining chicken pieces. Add the chicken to the bowl and set aside.

5. Add the red pepper and onion to pan and cook 4 to 5 minutes, or until slightly softened. Add the chicken to the pan and then the orange sauce. Stir to coat and serve.



Stir-Fried Rice

Servings: 4
WW PointsPlus: 4

1 large egg
2 large egg whites
1 tablespoon vegetable oil
3/4 teaspoon chopped fresh ginger
1/4 cup finely chopped carrots
1 (8-ounce) can sliced water chestnuts, drained
1 cup chopped fresh mushrooms
4 green onions, chopped (reserve green ends for garnish)
3/4 cup instant brown rice, cooked, then cooled (or two cups leftover white rice)
1 1/2 tablespoons oyster sauce
Fresh ground pepper
Frozen peas (optional)
Smoked turkey or ham (optional)

1. In a small bowl, whisk together the egg and egg whites. Lightly spray a large nonstick skillet with cooking spray, and place over medium heat. Pour in the eggs and swirl the pan to cook the eggs like a flat pancake. Turn once and cook until set. Remove from the pan and roll the egg pancake into the shape of a cigar. Slice across the egg to make thin strips.

2. Add the oil to the pan, and turn the heat to medium high. Add the ginger, carrots, water chestnuts, and mushrooms. Cook for 3 to 4 minutes, or until the vegetables are slightly soft. Add the white parts of the green onions and cook for one more minute.

3. Add the rice, oyster sauce, peas and/or meat, if desired, and stir well to coat. Cook on high for 1 to 2 minutes to "fry" rice and then reduce the heat to low and cook for about 5 more minutes or until rice and vegetables are thoroughly heated through. Add the pepper to taste and garnish with the green parts of the onion, if desired.

BLT Dip with Poppy Seed Tortilla Chips

PointsPlus Value: 4
Servings: 8
Prep time: 15 mins
Cooking time: 15 mins
Level of Difficulty: Easy

4 large flour tortillas
1 large egg white, lightly beaten
2 tsp poppy seeds
4 slices uncooked turkey bacon
3/4 cup light sour cream
1/4 cup reduced calorie mayo
3 tbsp sweet onion, finely chopped
1 tsp apple cider vinegar, or distilled white vinegar
1/4 tsp table salt
1/4 tsp black pepper, freshly ground
3/4 cup tomatoes, fresh, diced
1 tbsp tomatoes, fresh, diced, for garnish
1/2 cup arugula, finely shredded (I use romaine lettuce)
1/8 cup arugula, thinly shredded for garnish

1. To make chips, place oven rack in middle position. Preheat oven to 400. Line a large baking sheet with aluminum foil.

2. Brush one side of each tortilla with egg white and then sprinkle with poppy seeds. Using a pizza slicer or a knife, cut each tortilla into 10 wedges; place on prepared baking sheet in a single layer. Bake until slightly golden and crisp, about 8-10 mins; remove chips to a wire rack to cool.

3. Meanwhile, to make dip, cook turkey bacon in a large nonstick skillet over medium-low heat, turning occasionally, until lightly browned and crisp, about 5-6 mins. Drain bacon on paper towels and then tear or chop into smaller pieces; set aside.

4. In a medium bowl, stir together sour cream, mayonnaise, onion, vinegar, salt, and pepper until blended. Reserve 1 tbsp of bacon for garnish. Add remaining bacon, 3/4 cup tomato, and 1/2 cup arugula (or lettuce) to sour cream mixture; stir until combined. Cover and refrigerate at least 15 mins for flavors to blend.

5. Garnish dip with remaining bacon, tomato, and arugula just before serving; serve with chips.

Greek-Style Chicken with Cucumber-Yogurt Sauce

PREP: 20 MIN
COOK: 30 MIN
SERVES: 4

4 (1/4 pound) red potatoes, scrubbed, halved, and thinly sliced
1 small red bell pepper, cut into thin strips
1 small onion, thinly sliced
1 pound chicken tenders
2 garlic cloves, minced
3 tsp olive oil
2 tsp grated lemon zest
1/2 tsp dried oregano
1/4 + 1/8 tsp salt
5 TBSP lemon juice
3/4 plain fat-free yogurt
1 small cucumber, peeled, seeded, and chopped (or grated)
1 TBSP chopped flat-leaf parsley

1. Spray a vegetable grill topper with nonstick spray and place on the grill rack. Preheat the grill to medium-high. Tear off 4 (15 x 18 inch) sheets of heavy-duty foil and spray the centers with nonstick spray.

2. Combine the potatoes, bell pepper, and onion in a bowl; spray with nonstick spray. Spread on the grill topper and grill, turning, until almost tender, about 8 minutes; transfer to bowl. Add the chicken, half the garlic, 2 tsp of the oil, the lemon zest, the oregano, and 1/4 tsp of the salt to the bowl; toss.

3. Place 1/4 of the chicken mixture in the middle of each foil sheet; drizzle with 4 TBSP lemon juice. To close the packets, bring the two opposite long sides of the foil up to meet in the center; fold the edges over twice, making 1/2 inch wide folds, to seal tightly. Double-fold the open sides, making 1/2 inch wide folds, to seal tightly.

4. Place the packets on the grill rack and grill, covered, until the chicken is cooked through, about 20 minutes.

5. Meanwhile, combine the yogurt, cucumber, parsley, and the remaining 1 TBSP of lemon juice, 1 tsp oil, garlic, and 1/8 tsp salt in a serving bowl.

6. With a wide spatula, transfer the packets to a cutting board; carefully open, standing back to avoid steam. Transfer the chicken and vegetables to each of 4 plates and drizzle with the juices. Serve with the sauce.

Serving: 1/4 of chicken, generous 1 cup vegetables, 3 TBSP sauce = 6 points

p. 126, Sizzle It: 140 Tasty Grill Recipes

Cornmeal-Crusted Chicken with Corn-Tomato Ragout

PREP: 20 MIN
COOK: 20 MIN
SERVES: 4

4 ears of corn, husks and silk removed
1 red bell pepper, cut into 1/4-inch dice
1 tomato, cut into 1/4-inch dice
1/2 small vidalia onion, finely chopped (about 1/3 cup)
1 jalapeño pepper, seeded and minced
2 TBSP apple cider vinegar
1 TBSP chopped fresh parsley
2 tsp extra-virgin olive oil
3/4 tsp salt
1/8 tsp black pepper
1/4 cup cornmeal, preferably stone ground
1 tsp Cajun seasoning
4 (1/4 pound) skinless boneless chicken cutlets

1. Spray the grill rack with olive oil nonstick spray. Pre-heat the grill to medium-high.

2. To make the ragout, place the corn on the grill rack and grill, turning, until well marked, about 8 mins. Transfer the corn to a cutting board and let cool about 5 mins. With a long serrated knife, cut the kernels off the cobs and transfer to a serving bowl. Add the bell pepper, tomato, onion, jalapeño pepper, vinegar, parsley, oil, 1/4 tsp of the salt, and the black pepper; mix well.

3. Spray a large grill-safe nonstick skillet with nonstick spray and place on the grill rack to pre-heat (can also been done on the stove top). Mix together the cornmeal, Cajun seasoning, and remaining 1/2 tsp salt on a sheet of wax paper. Coat the chicken cutlets with the cornmeal mixture, pressing lightly so it adheres. Lightly spray the chicken on both sides with nonstick spray.

4. Add the chicken to the skillet and cook, turning, until lightly browned and cooked through, about 8 mins. Serve with the ragout.

***Served with Grilled Chiles Rellenos.