Weight Watchers Recipes

Weight Watchers Spicy Ground Chicken recipe
Makes 4 servings

Ingredients
1 lb ground chicken (or ground turkey) - don’t use ground chicken in the tube
1 cup mushrooms, sliced
1 zucchini, sliced
1 red pepper, sliced
1 green pepper, sliced
1 tablespoon minced garlic
1 onion, chopped
2-3 cups chunky hot salsa
1 teaspoon olive oil (optional)
4 soft flour tortillas (optional)

Preparation
1. Slice all the vegetables.
2. Spray a non-stick skillet with cooking spray (or optional - olive oil).
3. Cook the ground chicken for about 10 minutes (until completely done).
4. Remove the chicken from the pan and set aside.
5. Add the garlic and onions to the pan and saute until translucent.
6. Add the mushrooms, zucchini, green and red peppers.
7. Cover, stirring often, until cooked.
8. Don’t drain the liquid.
9. Add the cooked ground chicken and salsa to the vegetables.
10. Mix well.
11. Simmer for about 10 minutes.
12. Serve wrapped in a soft flour tortilla or over rice.

One serving is approximately 430 grams.
WW POINTS per serving: 4
Nutritional information per serving: 210 calories, 4g fat, 4.3g fiber

Read the rest of this entry »

Weight Watchers Penne with Chicken and Sun-Dried Tomatoes recipe
Makes 4 servings

Ingredients
8 ounces dry penne pasta
6 ounces boneless skinless chicken breasts
1/4 cup sun-dried tomato, to taste (preferably packed in cellophane)
1 1/4 cups chopped fresh baby mushrooms or portobello mushrooms
5 garlic cloves, peeled and minced
3 tablespoons chopped shallots
5 black olives, sliced
1/2 cup fresh peas or thawed frozen peas, to taste
cooking spray
1/4 cup white wine
1 tablespoon italian seasoning
12 ounces evaporated skim milk
1/2 cup boiling water
1 tablespoon flour
1/2 cup chopped fresh basil
1/8 teaspoon crushed red pepper flakes
1/8 teaspoon ground nutmeg

Preparation
1. Preheat the oven to 350 degrees F.
2. Fill a large pot with water and bring to a boil while cooking the rest of the recipe.
3. Place the chicken and wine in a shallow baking dish, and sprinkle with Italian seasoning.
4. Bake for about 15-20 minutes (or until the meat is no longer pink and the juices run clear).
5. Shred the chicken and reserve the cooking juices.
6. Drain the sundried tomatoes and finely chop them.
7. Pour the chicken cooking juices into a small saucepan.
8. Add the tomatoes, mushrooms, peas and shallots.
9. Saute over low heat for a few minutes (until the liquid is absorbed and the vegetables are wilted).
10. Remove the pan from the heat.
11. Cover to keep the vegetables warm.
12. Add the penne pasta to the boiling water and cook to the desired consistency (about 8-10 minutes, or according to the package directions).
13. While the pasta is cooking, preheat a heavy small saucepan on medium heat for 1 minute, then coat twice with cooking spray.
14. Add the flour and garlic, then whisk in the evaporated skim milk.
15. Add the red pepper flakes and nutmeg.
16. Whisk constantly and bring to a boil.
17. Continue to cook for another 5 minutes, whisking constantly, until thickened.
18. Reduce the heat to low and add the basil.
19. Drain the cooked pasta and place in a large bowl.
20. Add the chicken, vegetables and sauce.
21. Toss and garnish with sliced black olives.

One serving is approximately 300 grams.
WW POINTS per serving: 7
Nutritional information per serving: 383 calories, 2.8g fat, 8.4g fiber

Weight Watchers Mediterranean Chicken with Rosemary Orzo recipe
Makes 4 servings

Ingredients
1 lb boneless skinless chicken breasts, cut into 1 inch strips
1 1/3 cups orzo pasta, uncooked
1 1/2 cups (about 2 medium) zucchini, julienned or chopped
1 medium green pepper, chopped
1 1/2 cups (about 3) plum tomatoes, choppped
2 cloves garlic, minced
1 (14 1/2 ounce) can fat free chicken broth
1 tablespoon chopped fresh rosemary leaf or 1 teaspoon dried rosemary
1/2 cup water
1/2 teaspoon salt

Preparation
1. Spray a 10-inch skillet with cooking spray and heat over medium-high heat.
2. Add the chicken and stir-fry for about 5 minutes (until browned).
3. Stir in the chicken broth, orzo and garlic.
3. Heat until boiling; reduce the heat, cover and simmer for about 8 minutes (or until the liquid is absorbed).
4. Stir in the remaining ingredients; bring to a boil.
5. Cover and simmer, stirring once, for about 5 minutes (until the pepper is crisp-tender and the orzo is tender).

One serving is approximately 450 grams.
WW POINTS per serving: 7
Nutritional information per serving: 364 calories, 2.7g fat, 3.7g fiber

Weight Watchers Mexican Chicken Casserole recipe
Makes 6 servings

Ingredients
6 boneless skinless chicken breast halves
1 (6 ounce) package stove top chicken flavor stuffing mix
1/2 cup reduced-fat Monterey Jack cheese, shredded
3/4 cup salsa
1 1/4 cups hot water
1 tablespoon lowfat margarine (optional)

Preparation
1. Preheat the oven to 350 degrees F.
2. In a 2-quart baking pan, stir in the water, 1/4 cup of the salsa, seasoning packet and margarine (if using).
3. Arrange the chicken over the stuffing.
5. Pour the remaining salsa over the chicken.
6. Loosely cover pan with foil; bake for about 35 minutes.
7. Sprinkle with cheese while still hot and serve.

One serving is approximately 235 grams.
WW POINTS per serving: 5
Nutritional information per serving: 262 calories, 3.3g fat, 1.2g fiber

Weight Watchers Chicken and Pasta Salad recipe
Makes 8 servings

Ingredients
2 cups pasta
1 lb boneless chicken breasts
1 cup low-fat yogurt
1 cup red seedless grapes, washed and sliced
1 cup baby peas, cooked, drained and cooled
2 celery ribs, thinly sliced
1 teaspoon mustard
salt, to taste
pepper, to taste

Preparation
1. Cook the chicken breasts until tender; drain and chill.
2. In the meantime, in a large pot cook the pasta until al dente; drain and rinse under cold water.
3. Mix the mustard, yogurt, salt and pepper into the pasta.
4. Cut the chicken into bite-sized pieces and add it to this mixture.
5. Fold in the pasta, grapes, peas and celery.
6. Toss well, cover and refrigerate for about an hour; serve.

One serving is approximately 120 grams.
WW POINTS per serving: 3
Nutritional information per serving: 170 calories, 2.3g fat, 2g fiber