Here's a few WW's recipes CASSEROLES & ONE-DISH WONDERS

Here's a few WW's recipes.

Take care,
SPOONS


CASSEROLES & ONE-DISH WONDERS




ORANGE CHICKEN CASSEROLE --Points: 5

From: Secrets of Fat Free Kosher Cooking Cookbook

Serves: 8 (254 Calories 2g Fat 3g Fiber)



1 cup brown rice

2 pounds chicken breast fillets

4 drops hot pepper sauce

1 cup orange juice

1 small bunch broccoli, cut into thin strips

1 medium orange, peeled & sliced (or 8oz can Mandarin oranges)



Bring 2-1/2 cups of water to a boil in a small saucepan. Stir in the rice,
reduce heat to low and cover. Cook for 35 minutes, or until the rice is
tender and easily fluffs with a fork.



Preheat the oven to 350F. Coat a 9x13 baking dish with olive oil cooking
spray and set aside.



Add the pepper sauce to the cooked rice and mix well. Spread the rice evenly
on the bottom of the baking dish. Place the chicken on top of the rice and
sprinkle with cinnamon. spoon the orange juice over the chicken.



bake for 20 minutes, then top with broccoli strips and orange slices.
Continue to bake another 10 minutes, or until the chicken is no longer pink
inside.





VERY CRANBERRY CHICKEN --Points: 5

From: Secrets of Fat Free Kosher Cooking Cookbook

Serves: 8 (278 Calories 2g Fat 1g Fiber)



1 cup brown rice

8 ounces whole cranberry sauce

2 pounds chicken breast fillets

1 cup orange juice

1/2 tsp cinnamon

1/4 tsp nutmeg



Preheat the oven to 350F. Coat a 9x13 baking dish with olive oil cooking
spray.



Bring 2-1/2 cups of water to boil in a small saucepan. Stir in the rice,
reduce the heat to low, and cover. cook for 35 minutes, or until the rice is
tender and easily fluffs with a fork. Add the cranberry sauce and mix well.



Place the chicken fillets in the baking dish and cover with rice mixture.
Combine orange juice, cinnamon an nutmeg in a small bowl. Spoon over the
chicken and rice.



Bake for 30-40 minutes or until the chicken is no longer pink inside.





TURKEY EGGPLANT CASSEROLE ( --Points: 4

From: WW 1-2-3 Success Program Booklet

Serves: 8 (208 Calories 7g Fat 4g Fiber)



1-1/4 lbs ground turkey

1 onion, chopped

3 cloves garlic, minced

1 large eggplant, cubed

1 can (28 oz) whole tomatoes

1 green bell pepper, seeded & diced

1 red bell pepper, seeded & diced

3/4 cup seasoned bread crumbs

1 tsp dried basil

1/4 cup grated Parmesan cheese



Preheat the oven to 350F. Spray a 13x9" baking pan with nonstick cooking
spray.



Spray a large nonstick saucepan or Dutch oven with nonstick cooking spray
and place on medium-high heat. Add the turkey, onion and garlic; cook,
stirring as needed, until the turkey is browned and the onion is softened,
5-6 minutes. Add the eggplant, tomatoes, peppers, bread crumbs and basil;
bring to a boil, stirring as needed.



Transfer the turkey mixture to the baking pan and bake, covered, until the
vegetables are tender, 45-50 minutes. Uncover and sprinkle with the grated
cheese. Bake until the cheese is lightly browned, about 15 minutes longer.
Let stand 5 minutes before serving.





TURKEY CASSEROLE PIE --Points: 4

From: http://www.healthyexchanges.com


Serves: 6 (172 Calories 4g Fat 0g Fiber)

3/4 cup Bisquick® reduced fat baking mix

2/3 cup nonfat dry milk powder

2 eggs or equivalent in egg substitute

1 tsp dried parsley flakes

2 tsp poultry seasoning

1 cup water

1-1/2 cups (8 ounces) diced cooked turkey breast

1 cup chopped celery

1/2 cup finely chopped onion



Preheat oven to 375F. a deep-dish 10 inch pie plate with butter-flavored
cooking spray.



In a large bowl, combine baking mix, dry milk powder, eggs, parsley flakes,
poultry seasoning , and water. Mix well using a wire whisk. Stir in turkey,
celery, and onion. Pour mixture into prepared pie plate.



Bake for 35-40 minutes or until knife inserted in center comes out clean. Pl
ace pie plate on a wire rack and let set for 5 minutes. Cut into 6 servings.





VEGETARIAN LENTIL CASSEROLE --Points: 9

From: http://www.honey.com

Serves: 8 (468 Calories 6g Fat 6g Fiber)



1 pound cooked lentils

3/4 cup honey

1/2 cup soy sauce

2 tsp dry mustard

1 tsp pepper

1/2 tsp ground ginger

1/2 cup chopped onion

1/2 cup sliced carrot

1/2 cup sliced celery

3 Tbsp vegetable oil

8 cups cooked white rice



Preheat oven to 350F.



Place lentils in 2-1/2 quart casserole. Combine honey, soy sauce, mustard,
pepper and ginger in a small bowl. Gently stir into lentils. Cook and stir
onion, carrot and celery in oil in small skillet over medium-high heat until
onion is translucent. Add to lentils. Cover and bake at 350F for 45 minutes.
Uncover and bake 15 minutes longer. Serve over rice.



Note: Served without rice (which is 4 points/cup), the casserole is 5
points.



LENTIL & BROWN RICE CASSEROLE ( --Points: 4

From: Vegetarian Favorites Cookbook

Serves: 6 (207 Calories 3g Fat 10g Fiber)




3/4 cup lentils, sorted and rinsed

1/2 cup brown rice, rinsed

2-1/2 cups chicken broth

1 large package (16 oz) frozen broccoli or green beans

1 cup low-fat cheddar cheese, shredded



Preheat oven to 375F. Spray a 2-qt casserole dish. Pour in lentils, brown
rice and chicken broth. Cover and bake 1 hour.



Remove from oven; blend in package of frozen vegetables and continue to bake
1/2 hour or until water is absorbed and rice and lentils are soft. Sprinkle
cheese over top; let stand to melt.



SQUASH-RICE CASSEROLE --Points: 4

From: http://www.cookinglight.com

Serves: 8 (Serving Size: 1 cup -- 197 Calories 5.5g Fat 1.4g
Fiber)



8 cups sliced zucchini (about 2-1/2 pounds)

1 cup chopped onion

1/2 cup fat-free, less-sodium chicken broth

2 cups cooked rice

1 cup fat-free sour cream

1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese

1/4 cup (1 ounce) grated fresh Parmesan cheese, divided

1/4 cup Italian-seasoned breadcrumbs

1 teaspoon salt

1/4 teaspoon black pepper

2 large eggs, lightly beaten

Cooking spray



Preheat oven to 350F.



Combine first 3 ingredients in a Dutch oven; bring to a boil. Cover, reduce
heat, and simmer 20 minutes or until tender. Drain; partially mash with a
potato masher. Combine zucchini mixture, rice, sour cream, cheddar cheese, 2
tablespoons Parmesan cheese, breadcrumbs, salt, pepper, and eggs in a bowl;
stir gently. Spoon zucchini mixture into a 13 x 9-inch baking dish coated
with cooking spray; sprinkle with 2 tablespoons Parmesan cheese. Bake at
350F for 30 minutes or until bubbly.



Preheat broiler. Broil 1 minute or until lightly browned.





ZUCCHINI TOMATO & POTATO CASSEROLE --Points: 1

From: Secrets of Fat Free Kosher Cooking Cookbook

Serves: 8 (51 Calories 1g Fat 2g Fiber)



2 medium zucchini, cut into 1 inch slices

2 medium tomatoes, cut into 1 inch slices

2 medium potatoes, cut into 1 inch slices

2-1/2 Tbsp dried basil

2 tsp olive oil

1/4 tsp ground black pepper



Preheat the oven to 350F. Coat a 9x13 baking dish with olive oil cooking
spray.



Layer the zucchini in the bottom of the baking dish. Top with a layer of
potatoes, and follow with a layer of tomatoes. Toss the basil with olive
oil and place on top of the casserole. Sprinkle with black pepper.



Bake, covered for 1 hour, or until the edges of the casserole begin to
brown. Serve hot or cold.





TROPICAL BLACK BEANS & RICE --Points: 6

From: http://www.weigh****chers.com

Serves: 4





2 tsp olive oil

1/2 cup(s) red onion(s), chopped

1/2 cup(s) orange juice

1/3 cup(s) fresh lime juice

2 tbsp cilantro, fresh, chopped

1/2 tsp cayenne pepper

1/2 medium sweet red pepper(s), chopped (about 1/2 cup)

1/2 medium bell pepper(s), chopped (about 1/2 cup)

1 medium mango(es), diced

2 medium garlic clove(s), minced

15 oz canned black beans, rinsed and drained

3 cup(s) cooked brown rice, kept hot



Coat a large nonstick skillet with cooking spray. Add olive oil and heat
over medium heat until sizzling.



Add all ingredients except beans and rice. Cook, stirring occasionally,
until peppers are crisp-tender, about 5 minutes.



Stir in beans. Cook until heated through, about 5 minutes. Serve over rice.
Yields about 3/4 cup rice and 1 cup bean mixture per serving.





CHICKEN With POTATOES LYONNAISE --Points: 4

From: Secrets of Fat-Free Kosher Cooking Cookbook

Serves: 8 (238 Calories 2g Fat 3g Fiber)



2 pounds chicken breast fillets

8 medium potatoes, peeled & thinly sliced

2 medium Vidalia onions, thinly sliced

1/4 cup dry white wine

1/4 cup chopped fresh parsley

2 Tbsp fresh thyme

1/4 tsp ground black pepper



Preheat oven to 350F. coat a 9x13 baking dish with olive oil cooking spray.



Arrange the potato slices in an even layer in the bottom of the baking dish.
Place the onion slices on top of the potatoes.



Combine the wine, parsley, thyme and black pepper in a small bowl. Coat the
potatoes and onion slices with 1/2 of the mixture.



Place in the oven. As the chicken bakes, baste with the remainng herb
mixture. Bake for 20-30 minutes, or until the chicken is no longer pink
inside.





TROPICAL CHICKEN With GRILLED SWEET POTATOES --Points: 7

From: http://www.weigh****chers.com

Serves: 4



6 Tbsp fresh lime juice

3 Tbsp ginger root, fresh, minced

6 Tbsp apricot preserves

6 Tbsp soy sauce

1 pound boneless, skinless chicken breast(s), four 4 oz pieces

2 large sweet potato(es), scrubbed and sliced into 1/4-inch-thick rounds



Preheat grill.



In a large bowl, whisk together lime juice, ginger, preserves and soy sauce.
Set aside 1/2 of the marinade. Add chicken to remaining marinade, cover and
refrigerate for at least 1 hour and up to 24 hours, turning chicken
occasionally.



Grill sweet potato slices until tender, about 8 minutes, brushing with
reserved marinade as they cook. At the same time, grill chicken until firm,
about 4 minutes per side. Yields 1 chicken breast and about 1 cup sweet
potato per serving.





SKILLET TURKEY & POTATOES --Points: 5

From: WW Boards

Serves: 2



2 tsp oil

6 ounces thinly sliced potatoes

5 ounces lean ground turkey

1 Tbsp reduced-calorie margarine

1/2 cup diced onion

1/2 cup sliced carrot

1 cup fresh mushrooms, sliced

1 clove garlic, minced

1 cup canned diced tomatoes, drained (reserving liquid)

1 Tbsp fresh parsley

1/4 tsp thyme

salt and pepper to taste



In 10-inch skillet heat oil; add potatoes and turkey and cook over high
heat, stirring constantly, until turkey is lightly browned. Transfer to
plate; set aside.



In same skillet melt margarine. Add onion, carrot, mushrooms and garlic.
Saute over high heat, about 2-3 minutes. Return potato mixture to skillet;
add tomatoes, reserved tomato liquid, parsley, thyme, salt and pepper and
stir to combine. Cook until mixture comes to a boil. Reduce heat to low,
cover and let simmer, stirring occasionally, until flavors blend and
potatoes are tender, about 10 minutes.











TURKEY & BEAN STUFFED PEPPERS --Points: 4

From: WW Boards

Serves: 4 (Serving size: 2 halves)



4 bell peppers (any color)

1/2 pound lean ground turkey

1/2 cup finely chopped onion

1 can (15oz) pinto beans, drained

1 can (15oz) tomato puree

2 tsp chili powder

1/2 tsp ground cumin



Heat oven to 350F.



Cut bell peppers lengthwise in half. Remove seeds and membranes. Place
peppers, cut side up, in rectangular baking dish,13x9x2.



Cook ground turkey and onion in a nonstick skillet over medium heat,
stirring frequently, until turkey is brown; drain. Stir in remaining
ingredients. Heat to boiling; reduce heat. Cover and simmer 10 minutes
stirring frequently. Divide ground turkey mixture evenly among peppers.



Cover and bake 40-45 minutes or until peppers are tender.





OVEN BAKED PORK CHOPS --Points: 9

From: WW Boards

Serves: 6 (415 Calories 15g Fat 2g Fiber)



6 (1-1/4" thick) lean pork chops

1-1/2 cups rice

2 stalks celery sliced 1/2" thick

1 medium onion, sliced

3 cups water

4 tsp chicken bouillon

1 tsp Italian herb seasoning

1/2 tsp salt

1 green pepper cut into 6 rings



Heat oven to 350F. In 10-inch skillet brown pork chops over medium heat
about 6-8 minutes.



In 13x9 inch baking pan stir together rice and celery. Place onion slices
over rice; top with pork chops. In 2-quart saucepan bring water to a full
boil. Add all remaining ingredients except green pepper. Stir to dissolve
bouillon granules; pour over pork chops. Cover tightly with aluminum foil;
bake for 60-70 min. or until rice is cooked and pork chops are fork tender.
Remove aluminum foil. Top chops with green pepper rings. Continue baking for
10-15 minutes or until green pepper is crisply tender.












SAUSAGE & RED CABBAGGE --Points: 3

From: WW Boards

Serves: 4



12 ounces chicken apple sausage, cut into 1/2" pieces

2 cups Granny Smith apple, chopped

1 cup chopped onions

10 ounce pkg, or 6 cups of sliced red cabbage (you must use red because of
the cider!)

1 cup apple juice or cider

1 cup dry red wine

1 -1/2 Tbsp brown sugar

1/4 tsp salt



Heat a large non-stick skillet over medium-high heat. Saute the sausage
pieces for about 4 minutes. Remove from the pan. Add the apple, onion, and
cabbage and cook for 5 minutes, stirring frequently. Add the sausage, juice,
wine, sugar and salt. Bring to a boil. Reduce heat and simmer 10 minutes.





BROWN-BUTTER SCALLOPS With GINGER SWEET POTATOES --Points: 4

From: WW Winning Points Program Booklet

Serves: 4



4 medium sweet potatoes

1/2 cup skim milk

1 1-inch piece of ginger, grated

1/2 tsp salt

1/4 tsp freshly ground pepper

1 Tbsp unsalted butter

1/4 pound sea scallops, sliced

2 scallions, thinly sliced



Preheat oven to 400 F. Pierce potatoes and bake until tender, about 45 min.
Halve lengthwise; scoop pulp into a med bowl. Stir in milk, ginger, salt and
pepper. Beat until blended & smooth. Keep warm.



Heat butter in a large nonstick pan over med-high heat. Add scallops, cook,
turning once, until browned, about 1 minute on each side. Sprinkle w/
scallions and serve with the potatoes.





SHRIMP & COUSCOUS --Points: 7

From: WW Boards

Serves: 4



1 onion, chopped

2 garlic cloves

2 tsp olive oil

1 zucchini, chopped

1-1/2 cups chicken broth

1 tsp thyme

1/2 tsp red pepper flakes

1 pound shrimp, peeled & deveined

1 cup couscous



Saute onion and garlic in 2 tsp of olive oil, until soft. Add zucchini and
saute 1 minute or so. Add chicken broth, thyme, red pepper & shrimp and
bring to boil. Add couscous; remove from heat, cover and fluff after 5
minutes or when fluid is absorbed.





RED SNAPPER ON COUSCOUS ( --Points: 7

From: Mayo Clinic & William Sonoma Cookbook

Serves: 6 (Serving size: 1 fillet & 1c couscous -- 397
Calories 3g Fat 5g Fiber)




1/4cup orange juice

1 small onion, chopped

1-1/2 cup frozen peas

1/4 tsp salt

1 tsp cumin

1 tsp curry powder

2-1/4 cup water

1-1/2 cup couscous

8 ounces canned chickpeas, drained & rinsed

2 Tbsp lemon juice

30 ounces red snapper fillets ( 6 fillets, 5 oz each)

1/2 tsp paprika



Heat the orange juice in a large nonstick skillet, over med-high heat. Add
the onion & saute until wilted, 3-5 min. Stir in the peas, salt, cumin &
curry powder and saute for 1 minute.



Add the water and bring to boil. Stir in couscous, chickpeas & lemon juice.
Reduce heat to low. Arrange a single layer of fish fillets on top of the
couscous and dust w/ paprika. Cover & simmer until the fish is opaque and
the couscous has absorbed all the liquid, about 10 minutes.

thanks so much, Lee
SPOONS wrote in message
. rogers.com...

Here's a few WW's recipes.

Take care,
SPOONS


CASSEROLES & ONE-DISH WONDERS




ORANGE CHICKEN CASSEROLE --Points: 5

From: Secrets of Fat Free Kosher Cooking Cookbook

Serves: 8 (254 Calories 2g Fat 3g Fiber)



1 cup brown rice

2 pounds chicken breast fillets

4 drops hot pepper sauce

1 cup orange juice

1 small bunch broccoli, cut into thin strips

1 medium orange, peeled & sliced (or 8oz can Mandarin oranges)



Bring 2-1/2 cups of water to a boil in a small saucepan. Stir in the rice,
reduce heat to low and cover. Cook for 35 minutes, or until the rice is
tender and easily fluffs with a fork.



Preheat the oven to 350F. Coat a 9x13 baking dish with olive oil cooking
spray and set aside.



Add the pepper sauce to the cooked rice and mix well. Spread the rice
evenly
on the bottom of the baking dish. Place the chicken on top of the rice
and
sprinkle with cinnamon. spoon the orange juice over the chicken.



bake for 20 minutes, then top with broccoli strips and orange slices.
Continue to bake another 10 minutes, or until the chicken is no longer
pink
inside.





VERY CRANBERRY CHICKEN --Points: 5

From: Secrets of Fat Free Kosher Cooking Cookbook

Serves: 8 (278 Calories 2g Fat 1g Fiber)



1 cup brown rice

8 ounces whole cranberry sauce

2 pounds chicken breast fillets

1 cup orange juice

1/2 tsp cinnamon

1/4 tsp nutmeg



Preheat the oven to 350F. Coat a 9x13 baking dish with olive oil cooking
spray.



Bring 2-1/2 cups of water to boil in a small saucepan. Stir in the rice,
reduce the heat to low, and cover. cook for 35 minutes, or until the rice
is
tender and easily fluffs with a fork. Add the cranberry sauce and mix
well.



Place the chicken fillets in the baking dish and cover with rice mixture.
Combine orange juice, cinnamon an nutmeg in a small bowl. Spoon over the
chicken and rice.



Bake for 30-40 minutes or until the chicken is no longer pink inside.





TURKEY EGGPLANT CASSEROLE ( --Points: 4

From: WW 1-2-3 Success Program Booklet

Serves: 8 (208 Calories 7g Fat 4g Fiber)



1-1/4 lbs ground turkey

1 onion, chopped

3 cloves garlic, minced

1 large eggplant, cubed

1 can (28 oz) whole tomatoes

1 green bell pepper, seeded & diced

1 red bell pepper, seeded & diced

3/4 cup seasoned bread crumbs

1 tsp dried basil

1/4 cup grated Parmesan cheese



Preheat the oven to 350F. Spray a 13x9" baking pan with nonstick cooking
spray.



Spray a large nonstick saucepan or Dutch oven with nonstick cooking spray
and place on medium-high heat. Add the turkey, onion and garlic; cook,
stirring as needed, until the turkey is browned and the onion is softened,
5-6 minutes. Add the eggplant, tomatoes, peppers, bread crumbs and basil;
bring to a boil, stirring as needed.



Transfer the turkey mixture to the baking pan and bake, covered, until the
vegetables are tender, 45-50 minutes. Uncover and sprinkle with the grated
cheese. Bake until the cheese is lightly browned, about 15 minutes longer.
Let stand 5 minutes before serving.





TURKEY CASSEROLE PIE --Points: 4

From: http://www.healthyexchanges.com


Serves: 6 (172 Calories 4g Fat 0g Fiber)

3/4 cup Bisquick® reduced fat baking mix

2/3 cup nonfat dry milk powder

2 eggs or equivalent in egg substitute

1 tsp dried parsley flakes

2 tsp poultry seasoning

1 cup water

1-1/2 cups (8 ounces) diced cooked turkey breast

1 cup chopped celery

1/2 cup finely chopped onion



Preheat oven to 375F. a deep-dish 10 inch pie plate with butter-flavored
cooking spray.



In a large bowl, combine baking mix, dry milk powder, eggs, parsley
flakes,
poultry seasoning , and water. Mix well using a wire whisk. Stir in
turkey,
celery, and onion. Pour mixture into prepared pie plate.



Bake for 35-40 minutes or until knife inserted in center comes out clean.
Pl
ace pie plate on a wire rack and let set for 5 minutes. Cut into 6
servings.





VEGETARIAN LENTIL CASSEROLE --Points: 9

From: http://www.honey.com

Serves: 8 (468 Calories 6g Fat 6g Fiber)



1 pound cooked lentils

3/4 cup honey

1/2 cup soy sauce

2 tsp dry mustard

1 tsp pepper

1/2 tsp ground ginger

1/2 cup chopped onion

1/2 cup sliced carrot

1/2 cup sliced celery

3 Tbsp vegetable oil

8 cups cooked white rice



Preheat oven to 350F.



Place lentils in 2-1/2 quart casserole. Combine honey, soy sauce, mustard,
pepper and ginger in a small bowl. Gently stir into lentils. Cook and stir
onion, carrot and celery in oil in small skillet over medium-high heat
until
onion is translucent. Add to lentils. Cover and bake at 350F for 45
minutes.
Uncover and bake 15 minutes longer. Serve over rice.



Note: Served without rice (which is 4 points/cup), the casserole is 5
points.



LENTIL & BROWN RICE CASSEROLE ( --Points: 4

From: Vegetarian Favorites Cookbook

Serves: 6 (207 Calories 3g Fat 10g Fiber)




3/4 cup lentils, sorted and rinsed

1/2 cup brown rice, rinsed

2-1/2 cups chicken broth

1 large package (16 oz) frozen broccoli or green beans

1 cup low-fat cheddar cheese, shredded



Preheat oven to 375F. Spray a 2-qt casserole dish. Pour in lentils, brown
rice and chicken broth. Cover and bake 1 hour.



Remove from oven; blend in package of frozen vegetables and continue to
bake
1/2 hour or until water is absorbed and rice and lentils are soft.
Sprinkle
cheese over top; let stand to melt.



SQUASH-RICE CASSEROLE --Points: 4

From: http://www.cookinglight.com

Serves: 8 (Serving Size: 1 cup -- 197 Calories 5.5g Fat 1.4g
Fiber)



8 cups sliced zucchini (about 2-1/2 pounds)

1 cup chopped onion

1/2 cup fat-free, less-sodium chicken broth

2 cups cooked rice

1 cup fat-free sour cream

1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese

1/4 cup (1 ounce) grated fresh Parmesan cheese, divided

1/4 cup Italian-seasoned breadcrumbs

1 teaspoon salt

1/4 teaspoon black pepper

2 large eggs, lightly beaten

Cooking spray



Preheat oven to 350F.



Combine first 3 ingredients in a Dutch oven; bring to a boil. Cover,
reduce
heat, and simmer 20 minutes or until tender. Drain; partially mash with a
potato masher. Combine zucchini mixture, rice, sour cream, cheddar cheese,
2
tablespoons Parmesan cheese, breadcrumbs, salt, pepper, and eggs in a
bowl;
stir gently. Spoon zucchini mixture into a 13 x 9-inch baking dish coated
with cooking spray; sprinkle with 2 tablespoons Parmesan cheese. Bake at
350F for 30 minutes or until bubbly.



Preheat broiler. Broil 1 minute or until lightly browned.





ZUCCHINI TOMATO & POTATO CASSEROLE --Points: 1

From: Secrets of Fat Free Kosher Cooking Cookbook

Serves: 8 (51 Calories 1g Fat 2g Fiber)



2 medium zucchini, cut into 1 inch slices

2 medium tomatoes, cut into 1 inch slices

2 medium potatoes, cut into 1 inch slices

2-1/2 Tbsp dried basil

2 tsp olive oil

1/4 tsp ground black pepper



Preheat the oven to 350F. Coat a 9x13 baking dish with olive oil cooking
spray.



Layer the zucchini in the bottom of the baking dish. Top with a layer of
potatoes, and follow with a layer of tomatoes. Toss the basil with olive
oil and place on top of the casserole. Sprinkle with black pepper.



Bake, covered for 1 hour, or until the edges of the casserole begin to
brown .Servehotorcold.





TROPICAL BLACK BEANS & RICE --Points: 6

From: http://www.weigh****chers.com

Serves: 4





2 tsp olive oil

1/2 cup(s) red onion(s), chopped

1/2 cup(s) orange juice

1/3 cup(s) fresh lime juice

2 tbsp cilantro, fresh, chopped

1/2 tsp cayenne pepper

1/2 medium sweet red pepper(s), chopped (about 1/2 cup)

1/2 medium bell pepper(s), chopped (about 1/2 cup)

1 medium mango(es), diced

2 medium garlic clove(s), minced

15 oz canned black beans, rinsed and drained

3 cup(s) cooked brown rice, kept hot



Coat a large nonstick skillet with cooking spray. Add olive oil and heat
over medium heat until sizzling.



Add all ingredients except beans and rice. Cook, stirring occasionally,
until peppers are crisp-tender, about 5 minutes.



Stir in beans. Cook until heated through, about 5 minutes. Serve over
rice.
Yields about 3/4 cup rice and 1 cup bean mixture per serving.





CHICKEN With POTATOES LYONNAISE --Points: 4

From: Secrets of Fat-Free Kosher Cooking Cookbook

Serves: 8 (238 Calories 2g Fat 3g Fiber)



2 pounds chicken breast fillets

8 medium potatoes, peeled & thinly sliced

2 medium Vidalia onions, thinly sliced

1/4 cup dry white wine

1/4 cup chopped fresh parsley

2 Tbsp fresh thyme

1/4 tsp ground black pepper



Preheat oven to 350F. coat a 9x13 baking dish with olive oil cooking
spray.



Arrange the potato slices in an even layer in the bottom of the baking
dish.
Place the onion slices on top of the potatoes.



Combine the wine, parsley, thyme and black pepper in a small bowl. Coat
the
potatoes and onion slices with 1/2 of the mixture.



Place in the oven. As the chicken bakes, baste with the remainng herb
mixture. Bake for 20-30 minutes, or until the chicken is no longer pink
inside.





TROPICAL CHICKEN With GRILLED SWEET POTATOES --Points: 7

From: http://www.weigh****chers.com

Serves: 4



6 Tbsp fresh lime juice

3 Tbsp ginger root, fresh, minced

6 Tbsp apricot preserves

6 Tbsp soy sauce

1 pound boneless, skinless chicken breast(s), four 4 oz pieces

2 large sweet potato(es), scrubbed and sliced into 1/4-inch-thick rounds



Preheat grill.



In a large bowl, whisk together lime juice, ginger, preserves and soy
sauce.
Set aside 1/2 of the marinade. Add chicken to remaining marinade, cover
and
refrigerate for at least 1 hour and up to 24 hours, turning chicken
occasionally.



Grill sweet potato slices until tender, about 8 minutes, brushing with
reserved marinade as they cook. At the same time, grill chicken until
firm,
about 4 minutes per side. Yields 1 chicken breast and about 1 cup sweet
potato per serving.





SKILLET TURKEY & POTATOES --Points: 5

From: WW Boards

Serves: 2



2 tsp oil

6 ounces thinly sliced potatoes

5 ounces lean ground turkey

1 Tbsp reduced-calorie margarine

1/2 cup diced onion

1/2 cup sliced carrot

1 cup fresh mushrooms, sliced

1 clove garlic, minced

1 cup canned diced tomatoes, drained (reserving liquid)

1 Tbsp fresh parsley

1/4 tsp thyme

salt and pepper to taste



In 10-inch skillet heat oil; add potatoes and turkey and cook over high
heat, stirring constantly, until turkey is lightly browned. Transfer to
plate; set aside.



In same skillet melt margarine. Add onion, carrot, mushrooms and garlic.
Saute over high heat, about 2-3 minutes. Return potato mixture to skillet;
add tomatoes, reserved tomato liquid, parsley, thyme, salt and pepper and
stir to combine. Cook until mixture comes to a boil. Reduce heat to low,
cover and let simmer, stirring occasionally, until flavors blend and
potatoes are tender, about 10 minutes.











TURKEY & BEAN STUFFED PEPPERS --Points: 4

From: WW Boards

Serves: 4 (Serving size: 2 halves)



4 bell peppers (any color)

1/2 pound lean ground turkey

1/2 cup finely chopped onion

1 can (15oz) pinto beans, drained

1 can (15oz) tomato puree

2 tsp chili powder

1/2 tsp ground cumin



Heat oven to 350F.



Cut bell peppers lengthwise in half. Remove seeds and membranes. Place
peppers, cut side up, in rectangular baking dish,13x9x2.



Cook ground turkey and onion in a nonstick skillet over medium heat,
stirring frequently, until turkey is brown; drain. Stir in remaining
ingredients. Heat to boiling; reduce heat. Cover and simmer 10 minutes
stirring frequently. Divide ground turkey mixture evenly among peppers.



Cover and bake 40-45 minutes or until peppers are tender.





OVEN BAKED PORK CHOPS --Points: 9

From: WW Boards

Serves: 6 (415 Calories 15g Fat 2g Fiber)



6 (1-1/4" thick) lean pork chops

1-1/2 cups rice

2 stalks celery sliced 1/2" thick

1 medium onion, sliced

3 cups water

4 tsp chicken bouillon

1 tsp Italian herb seasoning

1/2 tsp salt

1 green pepper cut into 6 rings



Heat oven to 350F. In 10-inch skillet brown pork chops over medium heat
about 6-8 minutes.



In 13x9 inch baking pan stir together rice and celery. Place onion slices
over rice; top with pork chops. In 2-quart saucepan bring water to a full
boil. Add all remaining ingredients except green pepper. Stir to dissolve
bouillon granules; pour over pork chops. Cover tightly with aluminum foil;
bake for 60-70 min. or until rice is cooked and pork chops are fork
tender.
Remove aluminum foil. Top chops with green pepper rings. Continue baking
for
10-15 minutes or until green pepper is crisply tender.












SAUSAGE & RED CABBAGGE --Points: 3

From: WW Boards

Serves: 4



12 ounces chicken apple sausage, cut into 1/2" pieces

2 cups Granny Smith apple, chopped

1 cup chopped onions

10 ounce pkg, or 6 cups of sliced red cabbage (you must use red because of
the cider!)

1 cup apple juice or cider

1 cup dry red wine

1 -1/2 Tbsp brown sugar

1/4 tsp salt



Heat a large non-stick skillet over medium-high heat. Saute the sausage
pieces for about 4 minutes. Remove from the pan. Add the apple, onion, and
cabbage and cook for 5 minutes, stirring frequently. Add the sausage,
juice,
wine, sugar and salt. Bring to a boil. Reduce heat and simmer 10 minutes.





BROWN-BUTTER SCALLOPS With GINGER SWEET POTATOES --Points: 4

From: WW Winning Points Program Booklet

Serves: 4



4 medium sweet potatoes

1/2 cup skim milk

1 1-inch piece of ginger, grated

1/2 tsp salt

1/4 tsp freshly ground pepper

1 Tbsp unsalted butter

1/4 pound sea scallops, sliced

2 scallions, thinly sliced



Preheat oven to 400 F. Pierce potatoes and bake until tender, about 45
min.
Halve lengthwise; scoop pulp into a med bowl. Stir in milk, ginger, salt
and
pepper. Beat until blended & smooth. Keep warm.



Heat butter in a large nonstick pan over med-high heat. Add scallops,
cook,
turning once, until browned, about 1 minute on each side. Sprinkle w/
scallions and serve with the potatoes.





SHRIMP & COUSCOUS --Points: 7

From: WW Boards

Serves: 4



1 onion, chopped

2 garlic cloves

2 tsp olive oil

1 zucchini, chopped

1-1/2 cups chicken broth

1 tsp thyme

1/2 tsp red pepper flakes

1 pound shrimp, peeled & deveined

1 cup couscous



Saute onion and garlic in 2 tsp of olive oil, until soft. Add zucchini and
saute 1 minute or so. Add chicken broth, thyme, red pepper & shrimp and
bring to boil. Add couscous; remove from heat, cover and fluff after 5
minutes or when fluid is absorbed.





RED SNAPPER ON COUSCOUS ( --Points: 7

From: Mayo Clinic & William Sonoma Cookbook

Serves: 6 (Serving size: 1 fillet & 1c couscous -- 397
Calories 3g Fat 5g Fiber)




1/4cup orange juice

1 small onion, chopped

1-1/2 cup frozen peas

1/4 tsp salt

1 tsp cumin

1 tsp curry powder

2-1/4 cup water

1-1/2 cup couscous

8 ounces canned chickpeas, drained & rinsed

2 Tbsp lemon juice

30 ounces red snapper fillets ( 6 fillets, 5 oz each)

1/2 tsp paprika



Heat the orange juice in a large nonstick skillet, over med-high heat. Add
the onion & saute until wilted, 3-5 min. Stir in the peas, salt, cumin &
curry powder and saute for 1 minute.



Add the water and bring to boil. Stir in couscous, chickpeas & lemon
juice.
Reduce heat to low. Arrange a single layer of fish fillets on top of the
couscous and dust w/ paprika. Cover & simmer until the fish is opaque and
the couscous has absorbed all the liquid, about 10 minutes.

Thanks, Spoons! Those sound great (and easy for me to adapt to non-meat
versions)!

--
Wendy
http://griffinsflight.com/Quilting/quilt1.htm
de-fang email address to reply


"SPOONS" wrote in message
. rogers.com...

Here's a few WW's recipes.

Take care,
SPOONS


CASSEROLES & ONE-DISH WONDERS




ORANGE CHICKEN CASSEROLE --Points: 5

From: Secrets of Fat Free Kosher Cooking Cookbook

Serves: 8 (254 Calories 2g Fat 3g Fiber)



1 cup brown rice

2 pounds chicken breast fillets

4 drops hot pepper sauce

1 cup orange juice

1 small bunch broccoli, cut into thin strips

1 medium orange, peeled & sliced (or 8oz can Mandarin oranges)



Bring 2-1/2 cups of water to a boil in a small saucepan. Stir in the rice,
reduce heat to low and cover. Cook for 35 minutes, or until the rice is
tender and easily fluffs with a fork.



Preheat the oven to 350F. Coat a 9x13 baking dish with olive oil cooking
spray and set aside.



Add the pepper sauce to the cooked rice and mix well. Spread the rice
evenly
on the bottom of the baking dish. Place the chicken on top of the rice
and
sprinkle with cinnamon. spoon the orange juice over the chicken.



bake for 20 minutes, then top with broccoli strips and orange slices.
Continue to bake another 10 minutes, or until the chicken is no longer
pink
inside.





VERY CRANBERRY CHICKEN --Points: 5

From: Secrets of Fat Free Kosher Cooking Cookbook

Serves: 8 (278 Calories 2g Fat 1g Fiber)



1 cup brown rice

8 ounces whole cranberry sauce

2 pounds chicken breast fillets

1 cup orange juice

1/2 tsp cinnamon

1/4 tsp nutmeg



Preheat the oven to 350F. Coat a 9x13 baking dish with olive oil cooking
spray.



Bring 2-1/2 cups of water to boil in a small saucepan. Stir in the rice,
reduce the heat to low, and cover. cook for 35 minutes, or until the rice
is
tender and easily fluffs with a fork. Add the cranberry sauce and mix
well.



Place the chicken fillets in the baking dish and cover with rice mixture.
Combine orange juice, cinnamon an nutmeg in a small bowl. Spoon over the
chicken and rice.



Bake for 30-40 minutes or until the chicken is no longer pink inside.





TURKEY EGGPLANT CASSEROLE ( --Points: 4

From: WW 1-2-3 Success Program Booklet

Serves: 8 (208 Calories 7g Fat 4g Fiber)



1-1/4 lbs ground turkey

1 onion, chopped

3 cloves garlic, minced

1 large eggplant, cubed

1 can (28 oz) whole tomatoes

1 green bell pepper, seeded & diced

1 red bell pepper, seeded & diced

3/4 cup seasoned bread crumbs

1 tsp dried basil

1/4 cup grated Parmesan cheese



Preheat the oven to 350F. Spray a 13x9" baking pan with nonstick cooking
spray.



Spray a large nonstick saucepan or Dutch oven with nonstick cooking spray
and place on medium-high heat. Add the turkey, onion and garlic; cook,
stirring as needed, until the turkey is browned and the onion is softened,
5-6 minutes. Add the eggplant, tomatoes, peppers, bread crumbs and basil;
bring to a boil, stirring as needed.



Transfer the turkey mixture to the baking pan and bake, covered, until the
vegetables are tender, 45-50 minutes. Uncover and sprinkle with the grated
cheese. Bake until the cheese is lightly browned, about 15 minutes longer.
Let stand 5 minutes before serving.





TURKEY CASSEROLE PIE --Points: 4

From: http://www.healthyexchanges.com


Serves: 6 (172 Calories 4g Fat 0g Fiber)

3/4 cup Bisquick® reduced fat baking mix

2/3 cup nonfat dry milk powder

2 eggs or equivalent in egg substitute

1 tsp dried parsley flakes

2 tsp poultry seasoning

1 cup water

1-1/2 cups (8 ounces) diced cooked turkey breast

1 cup chopped celery

1/2 cup finely chopped onion



Preheat oven to 375F. a deep-dish 10 inch pie plate with butter-flavored
cooking spray.



In a large bowl, combine baking mix, dry milk powder, eggs, parsley
flakes,
poultry seasoning , and water. Mix well using a wire whisk. Stir in
turkey,
celery, and onion. Pour mixture into prepared pie plate.



Bake for 35-40 minutes or until knife inserted in center comes out clean.
Pl
ace pie plate on a wire rack and let set for 5 minutes. Cut into 6
servings.





VEGETARIAN LENTIL CASSEROLE --Points: 9

From: http://www.honey.com

Serves: 8 (468 Calories 6g Fat 6g Fiber)



1 pound cooked lentils

3/4 cup honey

1/2 cup soy sauce

2 tsp dry mustard

1 tsp pepper

1/2 tsp ground ginger

1/2 cup chopped onion

1/2 cup sliced carrot

1/2 cup sliced celery

3 Tbsp vegetable oil

8 cups cooked white rice



Preheat oven to 350F.



Place lentils in 2-1/2 quart casserole. Combine honey, soy sauce, mustard,
pepper and ginger in a small bowl. Gently stir into lentils. Cook and stir
onion, carrot and celery in oil in small skillet over medium-high heat
until
onion is translucent. Add to lentils. Cover and bake at 350F for 45
minutes.
Uncover and bake 15 minutes longer. Serve over rice.



Note: Served without rice (which is 4 points/cup), the casserole is 5
points.



LENTIL & BROWN RICE CASSEROLE ( --Points: 4

From: Vegetarian Favorites Cookbook

Serves: 6 (207 Calories 3g Fat 10g Fiber)




3/4 cup lentils, sorted and rinsed

1/2 cup brown rice, rinsed

2-1/2 cups chicken broth

1 large package (16 oz) frozen broccoli or green beans

1 cup low-fat cheddar cheese, shredded



Preheat oven to 375F. Spray a 2-qt casserole dish. Pour in lentils, brown
rice and chicken broth. Cover and bake 1 hour.



Remove from oven; blend in package of frozen vegetables and continue to
bake
1/2 hour or until water is absorbed and rice and lentils are soft.
Sprinkle
cheese over top; let stand to melt.



SQUASH-RICE CASSEROLE --Points: 4

From: http://www.cookinglight.com

Serves: 8 (Serving Size: 1 cup -- 197 Calories 5.5g Fat 1.4g
Fiber)



8 cups sliced zucchini (about 2-1/2 pounds)

1 cup chopped onion

1/2 cup fat-free, less-sodium chicken broth

2 cups cooked rice

1 cup fat-free sour cream

1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese

1/4 cup (1 ounce) grated fresh Parmesan cheese, divided

1/4 cup Italian-seasoned breadcrumbs

1 teaspoon salt

1/4 teaspoon black pepper

2 large eggs, lightly beaten

Cooking spray



Preheat oven to 350F.



Combine first 3 ingredients in a Dutch oven; bring to a boil. Cover,
reduce
heat, and simmer 20 minutes or until tender. Drain; partially mash with a
potato masher. Combine zucchini mixture, rice, sour cream, cheddar cheese,
2
tablespoons Parmesan cheese, breadcrumbs, salt, pepper, and eggs in a
bowl;
stir gently. Spoon zucchini mixture into a 13 x 9-inch baking dish coated
with cooking spray; sprinkle with 2 tablespoons Parmesan cheese. Bake at
350F for 30 minutes or until bubbly.



Preheat broiler. Broil 1 minute or until lightly browned.





ZUCCHINI TOMATO & POTATO CASSEROLE --Points: 1

From: Secrets of Fat Free Kosher Cooking Cookbook

Serves: 8 (51 Calories 1g Fat 2g Fiber)



2 medium zucchini, cut into 1 inch slices

2 medium tomatoes, cut into 1 inch slices

2 medium potatoes, cut into 1 inch slices

2-1/2 Tbsp dried basil

2 tsp olive oil

1/4 tsp ground black pepper



Preheat the oven to 350F. Coat a 9x13 baking dish with olive oil cooking
spray.



Layer the zucchini in the bottom of the baking dish. Top with a layer of
potatoes, and follow with a layer of tomatoes. Toss the basil with olive
oil and place on top of the casserole. Sprinkle with black pepper.



Bake, covered for 1 hour, or until the edges of the casserole begin to
brown. Serve hot or cold.





TROPICAL BLACK BEANS & RICE --Points: 6

From: http://www.weigh****chers.com

Serves: 4





2 tsp olive oil

1/2 cup(s) red onion(s), chopped

1/2 cup(s) orange juice

1/3 cup(s) fresh lime juice

2 tbsp cilantro, fresh, chopped

1/2 tsp cayenne pepper

1/2 medium sweet red pepper(s), chopped (about 1/2 cup)

1/2 medium bell pepper(s), chopped (about 1/2 cup)

1 medium mango(es), diced

2 medium garlic clove(s), minced

15 oz canned black beans, rinsed and drained

3 cup(s) cooked brown rice, kept hot



Coat a large nonstick skillet with cooking spray. Add olive oil and heat
over medium heat until sizzling.



Add all ingredients except beans and rice. Cook, stirring occasionally,
until peppers are crisp-tender, about 5 minutes.



Stir in beans. Cook until heated through, about 5 minutes. Serve over
rice.
Yields about 3/4 cup rice and 1 cup bean mixture per serving.





CHICKEN With POTATOES LYONNAISE --Points: 4

From: Secrets of Fat-Free Kosher Cooking Cookbook

Serves: 8 (238 Calories 2g Fat 3g Fiber)



2 pounds chicken breast fillets

8 medium potatoes, peeled & thinly sliced

2 medium Vidalia onions, thinly sliced

1/4 cup dry white wine

1/4 cup chopped fresh parsley

2 Tbsp fresh thyme

1/4 tsp ground black pepper



Preheat oven to 350F. coat a 9x13 baking dish with olive oil cooking
spray.



Arrange the potato slices in an even layer in the bottom of the baking
dish.
Place the onion slices on top of the potatoes.



Combine the wine, parsley, thyme and black pepper in a small bowl. Coat
the
potatoes and onion slices with 1/2 of the mixture.



Place in the oven. As the chicken bakes, baste with the remainng herb
mixture. Bake for 20-30 minutes, or until the chicken is no longer pink
inside.





TROPICAL CHICKEN With GRILLED SWEET POTATOES --Points: 7

From: http://www.weigh****chers.com

Serves: 4



6 Tbsp fresh lime juice

3 Tbsp ginger root, fresh, minced

6 Tbsp apricot preserves

6 Tbsp soy sauce

1 pound boneless, skinless chicken breast(s), four 4 oz pieces

2 large sweet potato(es), scrubbed and sliced into 1/4-inch-thick rounds



Preheat grill.



In a large bowl, whisk together lime juice, ginger, preserves and soy
sauce.
Set aside 1/2 of the marinade. Add chicken to remaining marinade, cover
and
refrigerate for at least 1 hour and up to 24 hours, turning chicken
occasionally.



Grill sweet potato slices until tender, about 8 minutes, brushing with
reserved marinade as they cook. At the same time, grill chicken until
firm,
about 4 minutes per side. Yields 1 chicken breast and about 1 cup sweet
potato per serving.





SKILLET TURKEY & POTATOES --Points: 5

From: WW Boards

Serves: 2



2 tsp oil

6 ounces thinly sliced potatoes

5 ounces lean ground turkey

1 Tbsp reduced-calorie margarine

1/2 cup diced onion

1/2 cup sliced carrot

1 cup fresh mushrooms, sliced

1 clove garlic, minced

1 cup canned diced tomatoes, drained (reserving liquid)

1 Tbsp fresh parsley

1/4 tsp thyme

salt and pepper to taste



In 10-inch skillet heat oil; add potatoes and turkey and cook over high
heat, stirring constantly, until turkey is lightly browned. Transfer to
plate; set aside.



In same skillet melt margarine. Add onion, carrot, mushrooms and garlic.
Saute over high heat, about 2-3 minutes. Return potato mixture to skillet;
add tomatoes, reserved tomato liquid, parsley, thyme, salt and pepper and
stir to combine. Cook until mixture comes to a boil. Reduce heat to low,
cover and let simmer, stirring occasionally, until flavors blend and
potatoes are tender, about 10 minutes.











TURKEY & BEAN STUFFED PEPPERS --Points: 4

From: WW Boards

Serves: 4 (Serving size: 2 halves)



4 bell peppers (any color)

1/2 pound lean ground turkey

1/2 cup finely chopped onion

1 can (15oz) pinto beans, drained

1 can (15oz) tomato puree

2 tsp chili powder

1/2 tsp ground cumin



Heat oven to 350F.



Cut bell peppers lengthwise in half. Remove seeds and membranes. Place
peppers, cut side up, in rectangular baking dish,13x9x2.



Cook ground turkey and onion in a nonstick skillet over medium heat,
stirring frequently, until turkey is brown; drain. Stir in remaining
ingredients. Heat to boiling; reduce heat. Cover and simmer 10 minutes
stirring frequently. Divide ground turkey mixture evenly among peppers.



Cover and bake 40-45 minutes or until peppers are tender.





OVEN BAKED PORK CHOPS --Points: 9

From: WW Boards

Serves: 6 (415 Calories 15g Fat 2g Fiber)



6 (1-1/4" thick) lean pork chops

1-1/2 cups rice

2 stalks celery sliced 1/2" thick

1 medium onion, sliced

3 cups water

4 tsp chicken bouillon

1 tsp Italian herb seasoning

1/2 tsp salt

1 green pepper cut into 6 rings



Heat oven to 350F. In 10-inch skillet brown pork chops over medium heat
about 6-8 minutes.



In 13x9 inch baking pan stir together rice and celery. Place onion slices
over rice; top with pork chops. In 2-quart saucepan bring water to a full
boil. Add all remaining ingredients except green pepper. Stir to dissolve
bouillon granules; pour over pork chops. Cover tightly with aluminum foil;
bake for 60-70 min. or until rice is cooked and pork chops are fork
tender.
Remove aluminum foil. Top chops with green pepper rings. Continue baking
for
10-15 minutes or until green pepper is crisply tender.












SAUSAGE & RED CABBAGGE --Points: 3

From: WW Boards

Serves: 4



12 ounces chicken apple sausage, cut into 1/2" pieces

2 cups Granny Smith apple, chopped

1 cup chopped onions

10 ounce pkg, or 6 cups of sliced red cabbage (you must use red because of
the cider!)

1 cup apple juice or cider

1 cup dry red wine

1 -1/2 Tbsp brown sugar

1/4 tsp salt



Heat a large non-stick skillet over medium-high heat. Saute the sausage
pieces for about 4 minutes. Remove from the pan. Add the apple, onion, and
cabbage and cook for 5 minutes, stirring frequently. Add the sausage,
juice,
wine, sugar and salt. Bring to a boil. Reduce heat and simmer 10 minutes.





BROWN-BUTTER SCALLOPS With GINGER SWEET POTATOES --Points: 4

From: WW Winning Points Program Booklet

Serves: 4



4 medium sweet potatoes

1/2 cup skim milk

1 1-inch piece of ginger, grated

1/2 tsp salt

1/4 tsp freshly ground pepper

1 Tbsp unsalted butter

1/4 pound sea scallops, sliced

2 scallions, thinly sliced



Preheat oven to 400 F. Pierce potatoes and bake until tender, about 45
min.
Halve lengthwise; scoop pulp into a med bowl. Stir in milk, ginger, salt
and
pepper. Beat until blended & smooth. Keep warm.



Heat butter in a large nonstick pan over med-high heat. Add scallops,
cook,
turning once, until browned, about 1 minute on each side. Sprinkle w/
scallions and serve with the potatoes.





SHRIMP & COUSCOUS --Points: 7

From: WW Boards

Serves: 4



1 onion, chopped

2 garlic cloves

2 tsp olive oil

1 zucchini, chopped

1-1/2 cups chicken broth

1 tsp thyme

1/2 tsp red pepper flakes

1 pound shrimp, peeled & deveined

1 cup couscous



Saute onion and garlic in 2 tsp of olive oil, until soft. Add zucchini and
saute 1 minute or so. Add chicken broth, thyme, red pepper & shrimp and
bring to boil. Add couscous; remove from heat, cover and fluff after 5
minutes or when fluid is absorbed.





RED SNAPPER ON COUSCOUS ( --Points: 7

From: Mayo Clinic & William Sonoma Cookbook

Serves: 6 (Serving size: 1 fillet & 1c couscous -- 397
Calories 3g Fat 5g Fiber)




1/4cup orange juice

1 small onion, chopped

1-1/2 cup frozen peas

1/4 tsp salt

1 tsp cumin

1 tsp curry powder

2-1/4 cup water

1-1/2 cup couscous

8 ounces canned chickpeas, drained & rinsed

2 Tbsp lemon juice

30 ounces red snapper fillets ( 6 fillets, 5 oz each)

1/2 tsp paprika



Heat the orange juice in a large nonstick skillet, over med-high heat. Add
the onion & saute until wilted, 3-5 min. Stir in the peas, salt, cumin &
curry powder and saute for 1 minute.



Add the water and bring to boil. Stir in couscous, chickpeas & lemon
juice.
Reduce heat to low. Arrange a single layer of fish fillets on top of the
couscous and dust w/ paprika. Cover & simmer until the fish is opaque and
the couscous has absorbed all the liquid, about 10 minutes.

I would be interested to see your changes if you have the time to post them,
Lee, who eats meat but doesn't always like it
frood wrote in message
r.com...
Thanks, Spoons! Those sound great (and easy for me to adapt to non-meat
versions)!

--
Wendy
http://griffinsflight.com/Quilting/quilt1.htm
de-fang email address to reply


"SPOONS" wrote in message
. rogers.com...

Here's a few WW's recipes.

Take care,
SPOONS


CASSEROLES & ONE-DISH WONDERS




ORANGE CHICKEN CASSEROLE --Points: 5

From: Secrets of Fat Free Kosher Cooking Cookbook

Serves: 8 (254 Calories 2g Fat 3g Fiber)



1 cup brown rice

2 pounds chicken breast fillets

4 drops hot pepper sauce

1 cup orange juice

1 small bunch broccoli, cut into thin strips

1 medium orange, peeled & sliced (or 8oz can Mandarin oranges)



Bring 2-1/2 cups of water to a boil in a small saucepan. Stir in the
rice,
reduce heat to low and cover. Cook for 35 minutes, or until the rice is
tender and easily fluffs with a fork.



Preheat the oven to 350F. Coat a 9x13 baking dish with olive oil cooking
spray and set aside.



Add the pepper sauce to the cooked rice and mix well. Spread the rice
evenly
on the bottom of the baking dish. Place the chicken on top of the rice
and
sprinkle with cinnamon. spoon the orange juice over the chicken.



bake for 20 minutes, then top with broccoli strips and orange slices.
Continue to bake another 10 minutes, or until the chicken is no longer
pink
inside.





VERY CRANBERRY CHICKEN --Points: 5

From: Secrets of Fat Free Kosher Cooking Cookbook

Serves: 8 (278 Calories 2g Fat 1g Fiber)



1 cup brown rice

8 ounces whole cranberry sauce

2 pounds chicken breast fillets

1 cup orange juice

1/2 tsp cinnamon

1/4 tsp nutmeg



Preheat the oven to 350F. Coat a 9x13 baking dish with olive oil cooking
spray.



Bring 2-1/2 cups of water to boil in a small saucepan. Stir in the rice,
reduce the heat to low, and cover. cook for 35 minutes, or until the
rice
is
tender and easily fluffs with a fork. Add the cranberry sauce and mix
well.



Place the chicken fillets in the baking dish and cover with rice
mixture.
Combine orange juice, cinnamon an nutmeg in a small bowl. Spoon over the
chicken and rice.



Bake for 30-40 minutes or until the chicken is no longer pink inside.





TURKEY EGGPLANT CASSEROLE ( --Points: 4

From: WW 1-2-3 Success Program Booklet

Serves: 8 (208 Calories 7g Fat 4g Fiber)



1-1/4 lbs ground turkey

1 onion, chopped

3 cloves garlic, minced

1 large eggplant, cubed

1 can (28 oz) whole tomatoes

1 green bell pepper, seeded & diced

1 red bell pepper, seeded & diced

3/4 cup seasoned bread crumbs

1 tsp dried basil

1/4 cup grated Parmesan cheese



Preheat the oven to 350F. Spray a 13x9" baking pan with nonstick cooking
spray.



Spray a large nonstick saucepan or Dutch oven with nonstick cooking
spray
and place on medium-high heat. Add the turkey, onion and garlic; cook,
stirring as needed, until the turkey is browned and the onion is
softened,
5-6 minutes. Add the eggplant, tomatoes, peppers, bread crumbs and
basil;
bring to a boil, stirring as needed.



Transfer the turkey mixture to the baking pan and bake, covered, until
the
vegetables are tender, 45-50 minutes. Uncover and sprinkle with the
grated
cheese. Bake until the cheese is lightly browned, about 15 minutes
longer.
Let stand 5 minutes before serving.





TURKEY CASSEROLE PIE --Points: 4

From: http://www.healthyexchanges.com


Serves: 6 (172 Calories 4g Fat 0g Fiber)

3/4 cup Bisquick® reduced fat baking mix

2/3 cup nonfat dry milk powder

2 eggs or equivalent in egg substitute

1 tsp dried parsley flakes

2 tsp poultry seasoning

1 cup water

1-1/2 cups (8 ounces) diced cooked turkey breast

1 cup chopped celery

1/2 cup finely chopped onion



Preheat oven to 375F. a deep-dish 10 inch pie plate with
butter-flavored
cooking spray.



In a large bowl, combine baking mix, dry milk powder, eggs, parsley
flakes,
poultry seasoning , and water. Mix well using a wire whisk. Stir in
turkey,
celery, and onion. Pour mixture into prepared pie plate.



Bake for 35-40 minutes or until knife inserted in center comes out
clean.
Pl
ace pie plate on a wire rack and let set for 5 minutes. Cut into 6
servings.





VEGETARIAN LENTIL CASSEROLE --Points: 9

From: http://www.honey.com

Serves: 8 (468 Calories 6g Fat 6g Fiber)



1 pound cooked lentils

3/4 cup honey

1/2 cup soy sauce

2 tsp dry mustard

1 tsp pepper

1/2 tsp ground ginger

1/2 cup chopped onion

1/2 cup sliced carrot

1/2 cup sliced celery

3 Tbsp vegetable oil

8 cups cooked white rice



Preheat oven to 350F.



Place lentils in 2-1/2 quart casserole. Combine honey, soy sauce,
mustard,
pepper and ginger in a small bowl. Gently stir into lentils. Cook and
stir
onion, carrot and celery in oil in small skillet over medium-high heat
until
onion is translucent. Add to lentils. Cover and bake at 350F for 45
minutes.
Uncover and bake 15 minutes longer. Serve over rice.



Note: Served without rice (which is 4 points/cup), the casserole is 5
points.



LENTIL & BROWN RICE CASSEROLE ( --Points: 4

From: Vegetarian Favorites Cookbook

Serves: 6 (207 Calories 3g Fat 10g Fiber)




3/4 cup lentils, sorted and rinsed

1/2 cup brown rice, rinsed

2-1/2 cups chicken broth

1 large package (16 oz) frozen broccoli or green beans

1 cup low-fat cheddar cheese, shredded



Preheat oven to 375F. Spray a 2-qt casserole dish. Pour in lentils,
brown
rice and chicken broth. Cover and bake 1 hour.



Remove from oven; blend in package of frozen vegetables and continue to
bake
1/2 hour or until water is absorbed and rice and lentils are soft.
Sprinkle
cheese over top; let stand to melt.



SQUASH-RICE CASSEROLE --Points: 4

From: http://www.cookinglight.com

Serves: 8 (Serving Size: 1 cup -- 197 Calories 5.5g Fat
1.4g
Fiber)



8 cups sliced zucchini (about 2-1/2 pounds)

1 cup chopped onion

1/2 cup fat-free, less-sodium chicken broth

2 cups cooked rice

1 cup fat-free sour cream

1 cup (4 ounces) shredded reduced-fat sharp cheddar cheese

1/4 cup (1 ounce) grated fresh Parmesan cheese, divided

1/4 cup Italian-seasoned breadcrumbs

1 teaspoon salt

1/4 teaspoon black pepper

2 large eggs, lightly beaten

Cooking spray



Preheat oven to 350F.



Combine first 3 ingredients in a Dutch oven; bring to a boil. Cover,
reduce
heat, and simmer 20 minutes or until tender. Drain; partially mash with
a
potato masher. Combine zucchini mixture, rice, sour cream, cheddar
cheese,
2
tablespoons Parmesan cheese, breadcrumbs, salt, pepper, and eggs in a
bowl;
stir gently. Spoon zucchini mixture into a 13 x 9-inch baking dish
coated
with cooking spray; sprinkle with 2 tablespoons Parmesan cheese. Bake at
350F for 30 minutes or until bubbly.



Preheat broiler. Broil 1 minute or until lightly browned.





ZUCCHINI TOMATO & POTATO CASSEROLE --Points: 1

From: Secrets of Fat Free Kosher Cooking Cookbook

Serves: 8 (51 Calories 1g Fat 2g Fiber)



2 medium zucchini, cut into 1 inch slices

2 medium tomatoes, cut into 1 inch slices

2 medium potatoes, cut into 1 inch slices

2-1/2 Tbsp dried basil

2 tsp olive oil

1/4 tsp ground black pepper



Preheat the oven to 350F. Coat a 9x13 baking dish with olive oil
cooking
spray.



Layer the zucchini in the bottom of the baking dish. Top with a layer of
potatoes, and follow with a layer of tomatoes. Toss the basil with
olive
oil and place on top of the casserole. Sprinkle with black pepper.



Bake, covered for 1 hour, or until the edges of the casserole begin to
brow n.Servehotorcold.





TROPICAL BLACK BEANS & RICE --Points: 6

From: http://www.weigh****chers.com

Serves: 4





2 tsp olive oil

1/2 cup(s) red onion(s), chopped

1/2 cup(s) orange juice

1/3 cup(s) fresh lime juice

2 tbsp cilantro, fresh, chopped

1/2 tsp cayenne pepper

1/2 medium sweet red pepper(s), chopped (about 1/2 cup)

1/2 medium bell pepper(s), chopped (about 1/2 cup)

1 medium mango(es), diced

2 medium garlic clove(s), minced

15 oz canned black beans, rinsed and drained

3 cup(s) cooked brown rice, kept hot



Coat a large nonstick skillet with cooking spray. Add olive oil and heat
over medium heat until sizzling.



Add all ingredients except beans and rice. Cook, stirring occasionally,
until peppers are crisp-tender, about 5 minutes.



Stir in beans. Cook until heated through, about 5 minutes. Serve over
rice.
Yields about 3/4 cup rice and 1 cup bean mixture per serving.





CHICKEN With POTATOES LYONNAISE --Points: 4

From: Secrets of Fat-Free Kosher Cooking Cookbook

Serves: 8 (238 Calories 2g Fat 3g Fiber)



2 pounds chicken breast fillets

8 medium potatoes, peeled & thinly sliced

2 medium Vidalia onions, thinly sliced

1/4 cup dry white wine

1/4 cup chopped fresh parsley

2 Tbsp fresh thyme

1/4 tsp ground black pepper



Preheat oven to 350F. coat a 9x13 baking dish with olive oil cooking
spray.



Arrange the potato slices in an even layer in the bottom of the baking
dish.
Place the onion slices on top of the potatoes.



Combine the wine, parsley, thyme and black pepper in a small bowl. Coat
the
potatoes and onion slices with 1/2 of the mixture.



Place in the oven. As the chicken bakes, baste with the remainng herb
mixture. Bake for 20-30 minutes, or until the chicken is no longer pink
inside.





TROPICAL CHICKEN With GRILLED SWEET POTATOES --Points: 7

From: http://www.weigh****chers.com

Serves: 4



6 Tbsp fresh lime juice

3 Tbsp ginger root, fresh, minced

6 Tbsp apricot preserves

6 Tbsp soy sauce

1 pound boneless, skinless chicken breast(s), four 4 oz pieces

2 large sweet potato(es), scrubbed and sliced into 1/4-inch-thick rounds



Preheat grill.



In a large bowl, whisk together lime juice, ginger, preserves and soy
sauce.
Set aside 1/2 of the marinade. Add chicken to remaining marinade, cover
and
refrigerate for at least 1 hour and up to 24 hours, turning chicken
occasionally.



Grill sweet potato slices until tender, about 8 minutes, brushing with
reserved marinade as they cook. At the same time, grill chicken until
firm,
about 4 minutes per side. Yields 1 chicken breast and about 1 cup sweet
potato per serving.





SKILLET TURKEY & POTATOES --Points: 5

From: WW Boards

Serves: 2



2 tsp oil

6 ounces thinly sliced potatoes

5 ounces lean ground turkey

1 Tbsp reduced-calorie margarine

1/2 cup diced onion

1/2 cup sliced carrot

1 cup fresh mushrooms, sliced

1 clove garlic, minced

1 cup canned diced tomatoes, drained (reserving liquid)

1 Tbsp fresh parsley

1/4 tsp thyme

salt and pepper to taste



In 10-inch skillet heat oil; add potatoes and turkey and cook over high
heat, stirring constantly, until turkey is lightly browned. Transfer to
plate; set aside.



In same skillet melt margarine. Add onion, carrot, mushrooms and garlic.
Saute over high heat, about 2-3 minutes. Return potato mixture to
skillet;
add tomatoes, reserved tomato liquid, parsley, thyme, salt and pepper
and
stir to combine. Cook until mixture comes to a boil. Reduce heat to low,
cover and let simmer, stirring occasionally, until flavors blend and
potatoes are tender, about 10 minutes.











TURKEY & BEAN STUFFED PEPPERS --Points: 4

From: WW Boards

Serves: 4 (Serving size: 2 halves)



4 bell peppers (any color)

1/2 pound lean ground turkey

1/2 cup finely chopped onion

1 can (15oz) pinto beans, drained

1 can (15oz) tomato puree

2 tsp chili powder

1/2 tsp ground cumin



Heat oven to 350F.



Cut bell peppers lengthwise in half. Remove seeds and membranes. Place
peppers, cut side up, in rectangular baking dish,13x9x2.



Cook ground turkey and onion in a nonstick skillet over medium heat,
stirring frequently, until turkey is brown; drain. Stir in remaining
ingredients. Heat to boiling; reduce heat. Cover and simmer 10 minutes
stirring frequently. Divide ground turkey mixture evenly among peppers.



Cover and bake 40-45 minutes or until peppers are tender.





OVEN BAKED PORK CHOPS --Points: 9

From: WW Boards

Serves: 6 (415 Calories 15g Fat 2g Fiber)



6 (1-1/4" thick) lean pork chops

1-1/2 cups rice

2 stalks celery sliced 1/2" thick

1 medium onion, sliced

3 cups water

4 tsp chicken bouillon

1 tsp Italian herb seasoning

1/2 tsp salt

1 green pepper cut into 6 rings



Heat oven to 350F. In 10-inch skillet brown pork chops over medium heat
about 6-8 minutes.



In 13x9 inch baking pan stir together rice and celery. Place onion
slices
over rice; top with pork chops. In 2-quart saucepan bring water to a
full
boil. Add all remaining ingredients except green pepper. Stir to
dissolve
bouillon granules; pour over pork chops. Cover tightly with aluminum
foil;
bake for 60-70 min. or until rice is cooked and pork chops are fork
tender.
Remove aluminum foil. Top chops with green pepper rings. Continue baking
for
10-15 minutes or until green pepper is crisply tender.












SAUSAGE & RED CABBAGGE --Points: 3

From: WW Boards

Serves: 4



12 ounces chicken apple sausage, cut into 1/2" pieces

2 cups Granny Smith apple, chopped

1 cup chopped onions

10 ounce pkg, or 6 cups of sliced red cabbage (you must use red because
of
the cider!)

1 cup apple juice or cider

1 cup dry red wine

1 -1/2 Tbsp brown sugar

1/4 tsp salt



Heat a large non-stick skillet over medium-high heat. Saute the sausage
pieces for about 4 minutes. Remove from the pan. Add the apple, onion,
and
cabbage and cook for 5 minutes, stirring frequently. Add the sausage,
juice,
wine, sugar and salt. Bring to a boil. Reduce heat and simmer 10
minutes.





BROWN-BUTTER SCALLOPS With GINGER SWEET POTATOES --Points: 4

From: WW Winning Points Program Booklet

Serves: 4



4 medium sweet potatoes

1/2 cup skim milk

1 1-inch piece of ginger, grated

1/2 tsp salt

1/4 tsp freshly ground pepper

1 Tbsp unsalted butter

1/4 pound sea scallops, sliced

2 scallions, thinly sliced



Preheat oven to 400 F. Pierce potatoes and bake until tender, about 45
min.
Halve lengthwise; scoop pulp into a med bowl. Stir in milk, ginger, salt
and
pepper. Beat until blended & smooth. Keep warm.



Heat butter in a large nonstick pan over med-high heat. Add scallops,
cook,
turning once, until browned, about 1 minute on each side. Sprinkle w/
scallions and serve with the potatoes.





SHRIMP & COUSCOUS --Points: 7

From: WW Boards

Serves: 4



1 onion, chopped

2 garlic cloves

2 tsp olive oil

1 zucchini, chopped

1-1/2 cups chicken broth

1 tsp thyme

1/2 tsp red pepper flakes

1 pound shrimp, peeled & deveined

1 cup couscous



Saute onion and garlic in 2 tsp of olive oil, until soft. Add zucchini
and
saute 1 minute or so. Add chicken broth, thyme, red pepper & shrimp and
bring to boil. Add couscous; remove from heat, cover and fluff after 5
minutes or when fluid is absorbed.





RED SNAPPER ON COUSCOUS ( --Points: 7

From: Mayo Clinic & William Sonoma Cookbook

Serves: 6 (Serving size: 1 fillet & 1c couscous -- 397
Calories 3g Fat 5g Fiber)




1/4cup orange juice

1 small onion, chopped

1-1/2 cup frozen peas

1/4 tsp salt

1 tsp cumin

1 tsp curry powder

2-1/4 cup water

1-1/2 cup couscous

8 ounces canned chickpeas, drained & rinsed

2 Tbsp lemon juice

30 ounces red snapper fillets ( 6 fillets, 5 oz each)

1/2 tsp paprika



Heat the orange juice in a large nonstick skillet, over med-high heat.
Add
the onion & saute until wilted, 3-5 min. Stir in the peas, salt, cumin &
curry powder and saute for 1 minute.



Add the water and bring to boil. Stir in couscous, chickpeas & lemon
juice.
Reduce heat to low. Arrange a single layer of fish fillets on top of the
couscous and dust w/ paprika. Cover & simmer until the fish is opaque
and
the couscous has absorbed all the liquid, about 10 minutes.