Weight Watchers Recipes

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 Moist Pork Chops recipe
Makes 6 servings

Ingredients
6 pork chops
3/4 cup all-purpose flour
1/4 cup cornstarch
3 tablespoons creole seasoning

Preparation
1. Season the pork chops with 2 tablespoons of the creole seasoning on both sides.
2. In a shallow bowl, combine the cornstarch, flour, and the remaining tablespoon of creole seasoning. Dredge the pork chops in the flour mixture.
3. In a large iron skillet, heat some oil and add the pork chops in batches, cooking for about 5-6 minutes on each side (until golden brown).
4. Drain on paper towels. Season lightly with salt and pepper.

One serving is approximately 280 grams.
WW POINTS per serving: 7
Nutritional information per serving: 301 calories, 14.4g fat, 0.5g fiber

This is a traditional Southwestern recipe for a very easy and tasty dish. If you feel adventurous, you can experiment with this recipe by adding some tomatoes, portobello mushrooms or mozzarella cheese to this casserole.

Weight Watchers Sausage and Eggplant Casserole recipe
Makes 4 servings

Ingredients
1/2 lb bulk sausage
1 small eggplant
1 egg, beaten
1 small yellow onion, chopped
1 tablespoon butter
1/2 cup dry breadcrumbs
1/2 cup butter cracker crumbs
1 1/2 tablespoons italian seasoning
freshly ground black pepper

Preparation
1. Peel the eggplant, cut into 1-inch cubes and lightly salt to sweat the bitter taste out.
2. In a saucepan, cook the eggplant cubes with water for about 18 minutes (until tender); drain and cool slightly.
3. Cook the sausage and onion until the sausage is browned and the onion is soft.
4. Combine the eggplant and sausage; add the beaten egg and bread crumbs.
5. Spoon into a prepared casserole.
6. Combine the butter and cracker crumbs. Spread over the top of the casserole.
7. Bake at 350 degrees F for about 25-30 minutes (until the cracker crumbs are golden brown).

WW POINTS per serving: 7
Nutritional information per serving: 323 calories, 15.9g fat, 5.9g fiber

Putting the pork chops in the marinade gives them a lot of flavor - they will become tender and delicious.

You can adjust the marinade ingredients to suit your taste.

Weight Watchers Grilled Mustard-Honey Garlic Pork Chops recipe
Makes 6 servings

Ingredients
6 pork chops (3/4 - 1-inch thick)

For the marinade
1/3 cup liquid honey
1/4 cup orange juice
3 tablespoons Dijon mustard
2 tablespoons apple cider vinegar
2 teaspoons Worcestershire sauce
1-2 tablespoon chopped fresh garlic
1 tablespoon white wine
1 tablespoon onion powder
black pepper

Preparation
1. Combine all the marinade ingredients in a bowl.
2. Prick the pork chops all over with a fork, and place them in a shallow glass dish.
3. Pour the marinade over the pork chops, and turn to coat well.
4. Cover and refrigerate for 24 hours, or overnight (turning the pork chops occasionally to make certain that they get marinated evenly).
5. When ready to grill, discard the marinade.
6. On medium-high heat, grill the pork chops for about 6-8 minutes on each side (or until they are done).

WW POINTS per serving: 7
Nutritional information per serving: 301 calories, 14.5g fat, 0.4g fiber