More WW's Recipes: Poultry

More WW's Recipes

POULTRY







SPICY BARBARQUE SAUCE --0 points


Yield: 2 cups (Serving size: 2 Tbsp -- 14 Calories 0.1g Fat 0.2g
Fiber)



1 small onion

1 garlic clove, cut in half

2 Tbsp molasses

2 Tbsp Dijon-style mustard

1/4 tsp paprika

1 cup water



Place the onion and garlic in a food processor or blender and puree for 5
seconds. Add the remaining ingredients and puree another 5 seconds. Slowly
stir in up to 1/2 cup of water to form a thick but pourable liquid.



Use as a baste or add to another recipe. Stored in a tightly sealed
container and refrigerated, this will keep for 2 weeks.





BALSAMIC CHICKEN ( --Points: 4

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

Serves 4



2 tsp oil, divided

3 Tbsp balsamic vinegar, divided

2 tsp Dijon mustard

1 clove garlic, crushed

1 pound chicken breast fillets

2 cups mushrooms, halved

1/3 cup chicken broth

1/4 tsp thyme



In a medium bowl, mix 2 Tbsp of vinegar, mustard and garlic. Add chicken and
turn to coat.



In a nonstick skillet, heat 1 tsp of oil. Add chicken and marinade; 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. Add mushrooms and saute for 1 minute.
Add broth, thyme and remaining Tbsp of vinegar. Cook, stirring occasionally,
until mushrooms are deep brown, about 2 minutes. Serve chicken topped with
mushrooms.





BLACKENED CHICKEN With CAJUN CORN RELISH --Points: 4

From: WW New 365 Day Menu Cookbook

Serves: 4 (Serving size: 1 fillet & 3/4 cup corn mixture -- 232
Calories 4g Fat 3g Fiber)



1 tsp ground cumin

2 cups thawed frozen corn kernels

12 cherry tomatoes, quartered

1/2 cup shredded pared jicama

1/2 cup thinly sliced scallions

2 Tbsp fresh lime juice

1/4 tsp salt

1 pound chicken breast fillets

1 tsp Cajun seasoning



In small nonstick skillet, toast cumin over medium heat, stirring
constantly, 2 minutes, until fragrant; transfer to large shallow bowl. Add
corn, tomatoes, jicama, scallions, juice and salt to toasted cumin; toss to
combine. Set aside. Sprinkle chicken on all sides with Cajun seasoning.
Spray large iron skillet with nonstick cooking spray; heat. Add chicken;
cook over medium-high heat, turning once, 8 minutes, until browned on all
sides and juices run clear when chicken is pierced with fork. Arrange cooked
chicken breasts on top of corn mixture.





CARRIBEAN RUM CHICKEN --Points: 4

From: http://www.24hourfitness.com

Serves: 4 (195 Calories 5g Fat 0g Fiber)




1 pound chicken breast fillets

1-1/2 Tbsp brown sugar

3 Tbsp lime juice

2 Tbsp rum

2 Tbsp reduced sodium soy sauce

1 Tbsp Worcestershire sauce

1 Tbsp olive oil

1/8 tsp pepper

1 Tbsp minced fresh parsley

1 lime cut into wedges



Combine brown sugar and next six ingredients and mix well. Place chicken
breasts in a large reseal-able plastic bag, add brown sugar marinade and
refrigerate for at least 30 minutes. Turn chicken over occasionally while
marinating. Remove chicken and discard marinade.



Spray a large nonstick skillet with cooking spray and heat over medium heat
until hot. Add chicken and cook 5-6 minutes on each side until chicken is no
longer pink in the center. Squeeze lime juice over chicken and serve.





CHICKEN BREASTS DIJON --Points: 4

From: Cooking Light--Sept 1993

Serves: 4 (164 Calories 5g Fat 0g Fiber)



1/3 cup fine dry breadcrumbs

1 Tbsp grated Parmesan cheese

1/2 tsp dried whole thyme

1/4 tsp pepper

2 Tbsp creamy mustard-mayonnaise blend

1 pound chicken breast fillets (4-ounce each)



Combine first 4 ingredients in a shallow dish; stir well, and set aside.



Brush mustard blend evenly over both sides of chicken. Dredge chicken with
breadcrumb mixture. Place chicken on a rack coated with cooking spray; place
rack in shallow roasting pan.



Bake at 375F for 45 minutes or until done.





CHICKEN DIJONNAISE --Points: 4

From: WW Boards

Serves: 6 (203 Calories 2g Fat 0g Fiber)




6 chicken breast fillets (5 oz each)

1/4 cup Dijon mustard

1/4 cup stone ground mustard

1/3 cup white wine

1/2 cup evaporated skim milk

Coat the chicken with the mustard and set it in a bowl, covered, to marinate
at room temperature for 2 hours, or refrigerate overnight.



Preheat oven to 350F. Arrange chicken in a flameproof baking dish. Scrape
out any mustard remaining in the bowl and spread it evenly over the chicken.
Season lightly with pepper and pour the wine around the chicken. Set dish on
the center rack of the oven and bake, basting occasionally, for 30-40
minutes, or until chicken is done. Scrape the mustard off the chicken and
back into the baking dish. Transfer chicken pieces to a serving platter,
cover and keep warm.



Set the baking dish over medium heat. Bring to a boil, whisk in the
evaporated skim milk, and lower heat. Simmer the sauce for 5-10 minutes, or
until it is reduced by about one third. Season lightly with salt and pepper.
Spoon sauce over chicken.





HONEY BAKED CHICKEN --Points: 5

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

Serves: 6



1/4 cup honey

2 Tbsp balsamic vinegar

1 cup bread crumbs

6 chicken breast fillets



Preheat oven to 375F. In bowl, whisk together honey and vinegar. Pour bread
crumbs in separate bowl; set bowls aside. Spray cooking spray in a foil
lined baking dish large enough to hold all chicken in one layer. Roll
chicken pieces in honey mixture and then in bread crumbs. Bake for about 35
minutes.





CRUSTY HORSERADISH CHICKEN --Points: 4

From: WW Boards--Chef Suzette's Daily Thread

Serves: 4 (204 Calories 2g Fat 1g Fiber)



1 pound skinless, boneless chicken breast

3/4 cup dry breadcrumbs

1/4 tsp salt

1/4 tsp freshly ground pepper

2 Tbsp prepared horseradish

1 Tbsp Dijon mustard

1/4 cup white wine



Preheat oven to 400F. Trim any fat off the chicken. Cut the meat into 4
portions, or into bite-sized pieces if you'd like to use it as an appetizer.



On a plate, mix together the breadcrumbs, salt and pepper; in a bowl stir
together the horseradish, mustard and wine.



Dip the chicken in the horseradish mixture until it is well coated. If
you're not preparing the chicken immediately, at this stage you may leave it
to marinate for up to 1 hour.

Roll the chicken piece by piece in the breadcrumbs to form an even coating.
Gently shake off any excess. Place the pieces in a casserole or baking sheet
sprayed with cooking spray.



Bake, uncovered, for 20-30 min., or until done.





LEMON CHICKEN --Points: 4

From: WW Dining with the Duchess Cookbook

Serves: 4 (167 Calories 5g Fat 0g Fiber)



1 Tbsp all-purpose flour

1/4 tsp salt

1/4 tsp freshly ground pepper

4 (4oz) chicken breast filets, pounded into 1/4" scallops

2 tsp olive oil

1/2 cup chicken broth

2 Tbsp fresh lemon juice

1 Tbsp chopped Italian parsley

1 Tbsp capers, rinsed and drained

lemon slices, to garnish



On a sheet of wax paper, combine the flour, salt and pepper. Coat one side
of each chicken scallop with the flour mixture.



In a medium nonstick skillet, heat the oil. Add the chicken, floured-side
down; cook until lightly browned and cooked through, about 1 minute on each
side. Transfer to a plate.



In the skillet, mix the broth, lemon juice, parsley and capers; bring to a
boil. Cook until the liquid is reduced to about 1/3 cup, about 2 minutes.
Return the chicken and any accumulated juices to the skillet; cook until
just heated through, 1-2 minutes. Serve, garnished with the lemon slices.





ORANGE CHICKEN ( --Points: 5

From: WW Boards

Serves: 4



2 tsp dark sesame oil

1 pound chicken breast fillets,( four 4 oz pieces)

sal and black pepper to taste

1 can (15 oz) Mandarin Oranges In Light Syrup

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

1 Tbsp low-sodium soy sauce

2 tsp cornstarch



Heat oil in a large nonstick skillet over medium-high heat. Season both
sides of chicken with salt and pepper; add chicken to skillet and cook until
golden, flipping once, about 2 minutes per side.



Drain oranges and reserve 1/4 cup liquid. Add oranges with reserved liquid
to skillet and simmer 2 minutes. Whisk together broth, soy sauce and
cornstarch in a small bowl; add mixture to pan and simmer until sauce
thickens and chicken is cooked through, about 3 minutes more. Yields 1 piece
of chicken and about 1/4 cup of sauce per serving.





PARMESAN CHICKEN CUTLETS --Points: 4

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

Serves: 4



1/4 cup grated Parmesan cheese

2 Tbsp Italian-style bread crumbs

1/8 tsp paprika

4 (4oz) chicken breast fillets



Preheat oven to 400F.



In a ziplock bag, combine cheese, bread crumbs and paprika. Shake well. Pour
crumb mixture onto a plate. Dip each chicken piece into the crumb mixture,
turning to coat all sides. Arrange chicken on a non-stick baking sheet (or
spray the pan with cooking spray). Bake until chicken is cooked, about 20-25
minutes.





PEANUT CHICKEN ( --Points: 3

From: Secrets of Fat-Free Kosher Cooking Cookbook

Serves: 4 (141 Calories 3g Fat 0g Fiber)




1 pound chicken breast fillets

2 Tbsp reduced-fat peanut butter

1 tsp low-sodium soy sauce

1/8-1/4 cup water (thin/thicken sauce to taste)

1 tsp sesame seeds



Preheat oven to 350F. Coat a baking pan w/ olive oil cooking spray.



Season chicken lightly with salt & pepper and place in baking dish; set
aside.



Combine peanut butter, soy sauce & water in bowl and microwave on high 30
seconds. Stir until smooth & well mixed. Spoon mixture over the chicken,
then sprinkle with sesame seeds.



Bake for 20-30 minutes or until the chicken is no longer pink inside.





PINEAPPLE CHICKEN THIGHS ( --Points: 4

From: Mayo Clinic & Williams Sonoma Cookbook

Serves: 6 (172 Calories 5g Fat 1g Fiber)




6 boneless, skinless chicken thighs

3" piece fresh ginger, sliced into 1/4" pieces

2/3 cup pineapple juice

2 Tbsp reduced-sodium soy sauce

1 Tbsp sesame seeds

1 cup pineapple chunks

3 green onions, sliced (including greens)



Coat a large nonstick frying pan with cooking spray and place over medium
heat. Add the chicken and ginger and cook, turning every few minutes, until
the chicken is well browned on both sides, about 10 minutes.



In a small bowl, stir together the pineapple juice and soy sauce. Pour into
the frying pan and bring to a boil. Cover and cook 3 minutes. Uncover, add
the sesame seeds and pineapple chunks and continue cooking, turning the
chicken occasionally, until it is opaque throughout and the liquid remaining
in the pan has reduced to a glaze, about 5 minutes.



Arrange the chicken, ginger and pineapple on a large platter. Spoon glaze
over each piece of chicken & garnish with green onion.





TEQUILA-LIME CHICKEN ( --Points: 3

From: WW Simply Delicious Cookbook

Serves: 4 (131 Calories 3g Fat 0g Fiber)




1/4 cup fresh lime juice

1/4 cup tequila

1 jalapeno pepper, seeded & minced

2 Tbsp triple sec or orange juice

1 Tbsp vegetable oil

1 tsp ground coriander

4 sprigs fresh cilantro

1 garlic clove, halved

1/4 tsp salt

3/4 pound chicken breast fillets

2 tsp fresh cilantro, minced

Combine the lime juice, tequila, jalapeno, orange juice, oil, coriander,
cilantro sprigs, garlic & salt in a zip-close bag; add chicken, squeeze out
air & seal; turn to coat. Refrigerate 20 minutes.



Spray grill pan with cooking spray & heat over medium heat. Grill chicken,
turning once until cooked through, about 5-6 minutes on each side. Serve
sprinkled with minced cilantro.





TERIYAKI CHICKEN --Points: 5

From: WW Boards

Serves: 4




4 chicken breast fillets

6 Tbsp soy sauce

6 Tbsp honey

3 Tbsp white vinegar

1-1/2 tsp dried thyme

1-1/2 tsp paprika

1/2 tsp cayenne pepper

1/2 tsp ground allspice

1 tsp pepper



Preheat oven to 375?. Combine soy sauce, honey, vinegar, thyme, paprika,
cayenne pepper, allspice and pepper in a shallow baking dish; mix well.
Pierce both sides of each chicken breast w/a fork. Place in baking dish;
turn chicken several times using tongs. Bake chicken, basting several time
with sauce, for 30 minutes.



Serve over rice or chill breasts and slice into thin strips for chicken
salads or wraps.





CHICKEN ROASTED WITH RED RUBBING SPICES --Points: 4

From: WW Boards--Chef Suzette's Daily Thread

Serves: 4 (205 Calories 5g Fat 0g Fiber -- without skin!)



1 whole chicken (3-4 pound)

1 tsp paprika

1 tsp ground cumin

1 tsp ground coriander

1 Tbsp chili powder

1/4 tsp ground cinnamon

1/16 tsp ground cayenne pepper

1/4 tsp salt

Olive oil (optional)



Preheat oven to 425F. Prepare the chicken: Remove any organs or neck bone
that may be tucked inside the bird. Discard unless you are making stock or
gravy with them. Rinse the chicken well inside and out, and pat dry with a
paper towel.



Stir all the spices together until the color is even throughout. Loosen the
chicken skin and rub the spice blend on the meat, under the skin, then dust
the skin with the mixture and rub it in with your fingers. If desired, rub a
small amount of olive oil on the chicken to give the skin an attractive
sheen.



Place the bird on a rack in a roasting pan and place in the oven. After 20
minutes reduce the temperature to 350F and cook until done, about 45 minutes
more. After the chicken begins to crisp, tent the breast with foil and baste
with the pan juices every 20 min. to prevent the spices from scorching.





TURKEY LOAF --Points: 3

From: BH&G Healthy Family Cookbook

Serves: 8 (358 Calories 10g Fat 3g Fiber)




1 beaten egg white

1/2 cup quick-cooking rolled oats

1/4 cup plain nonfat yogurt

1 cup finely shredded carrot

1/2 cup finely chopped onion

1/2 cup finely chopped red or green bell pepper

1 tsp poultry seasoning

1/2 tsp salt

1/4 tsp pepper

1-1/2 pound ground turkey



Preheat oven to 350F.



In a large bowl, combine all ingredients except the ground turkey. Add
turkey and mix well. Turn mixture into an ungreased 9x5x3" loaf pan.



Bake, uncovered for about 1-1/4 hours or until juices run clear and meat is
no longer pink.





CABBAGE PATCH MEATLOAF --Points: 3

From: Cooking Healthy with a Man in Mind Cookbook

Serves: 6 (150 Calories 6g Fat 1g Fiber)



1 pound 90% lean ground turkey

6 Tbsp dried bread crumbs

1-1/2 cups purchased coleslaw mix

1/4 cup finely chopped onion

1/4 cup finely chopped green bell pepper

1/4 tsp minced garlic

2/3 cups ketchup, divided



Preheat oven to 350F. Coat a loaf pan with nonstick cooking spray.



In a large bowl, combine ground turkey, bread crumbs, coleslaw mix, onion,
green pepper, garlic and 1/3 cup ketchup. Mix well using hands. Pat mixture
into prepared pan.



Bake 45 minutes. Spread remaining 1/3 cup ketchup over top and continue
baking 15 more minutes. let stand 5 minutes before cutting.

thanks, Lee
SPOONS wrote in message
ble.rogers.com...
More WW's Recipes

POULTRY







SPICY BARBARQUE SAUCE --0 points


Yield: 2 cups (Serving size: 2 Tbsp -- 14 Calories 0.1g Fat 0.2g
Fiber)



1 small onion

1 garlic clove, cut in half

2 Tbsp molasses

2 Tbsp Dijon-style mustard

1/4 tsp paprika

1 cup water



Place the onion and garlic in a food processor or blender and puree for 5
seconds. Add the remaining ingredients and puree another 5 seconds. Slowly
stir in up to 1/2 cup of water to form a thick but pourable liquid.



Use as a baste or add to another recipe. Stored in a tightly sealed
container and refrigerated, this will keep for 2 weeks.





BALSAMIC CHICKEN ( --Points: 4

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

Serves 4



2 tsp oil, divided

3 Tbsp balsamic vinegar, divided

2 tsp Dijon mustard

1 clove garlic, crushed

1 pound chicken breast fillets

2 cups mushrooms, halved

1/3 cup chicken broth

1/4 tsp thyme



In a medium bowl, mix 2 Tbsp of vinegar, mustard and garlic. Add chicken
and
turn to coat.



In a nonstick skillet, heat 1 tsp of oil. Add chicken and marinade; 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. Add mushrooms and saute for 1
minute.
Add broth, thyme and remaining Tbsp of vinegar. Cook, stirring
occasionally,
until mushrooms are deep brown, about 2 minutes. Serve chicken topped with
mushrooms.





BLACKENED CHICKEN With CAJUN CORN RELISH --Points: 4

From: WW New 365 Day Menu Cookbook

Serves: 4 (Serving size: 1 fillet & 3/4 cup corn mixture -- 232
Calories 4g Fat 3g Fiber)



1 tsp ground cumin

2 cups thawed frozen corn kernels

12 cherry tomatoes, quartered

1/2 cup shredded pared jicama

1/2 cup thinly sliced scallions

2 Tbsp fresh lime juice

1/4 tsp salt

1 pound chicken breast fillets

1 tsp Cajun seasoning



In small nonstick skillet, toast cumin over medium heat, stirring
constantly, 2 minutes, until fragrant; transfer to large shallow bowl. Add
corn, tomatoes, jicama, scallions, juice and salt to toasted cumin; toss
to
combine. Set aside. Sprinkle chicken on all sides with Cajun seasoning.
Spray large iron skillet with nonstick cooking spray; heat. Add chicken;
cook over medium-high heat, turning once, 8 minutes, until browned on all
sides and juices run clear when chicken is pierced with fork. Arrange
cooked
chicken breasts on top of corn mixture.





CARRIBEAN RUM CHICKEN --Points: 4

From: http://www.24hourfitness.com

Serves: 4 (195 Calories 5g Fat 0g Fiber)




1 pound chicken breast fillets

1-1/2 Tbsp brown sugar

3 Tbsp lime juice

2 Tbsp rum

2 Tbsp reduced sodium soy sauce

1 Tbsp Worcestershire sauce

1 Tbsp olive oil

1/8 tsp pepper

1 Tbsp minced fresh parsley

1 lime cut into wedges



Combine brown sugar and next six ingredients and mix well. Place chicken
breasts in a large reseal-able plastic bag, add brown sugar marinade and
refrigerate for at least 30 minutes. Turn chicken over occasionally while
marinating. Remove chicken and discard marinade.



Spray a large nonstick skillet with cooking spray and heat over medium
heat
until hot. Add chicken and cook 5-6 minutes on each side until chicken is
no
longer pink in the center. Squeeze lime juice over chicken and serve.





CHICKEN BREASTS DIJON --Points: 4

From: Cooking Light--Sept 1993

Serves: 4 (164 Calories 5g Fat 0g Fiber)



1/3 cup fine dry breadcrumbs

1 Tbsp grated Parmesan cheese

1/2 tsp dried whole thyme

1/4 tsp pepper

2 Tbsp creamy mustard-mayonnaise blend

1 pound chicken breast fillets (4-ounce each)



Combine first 4 ingredients in a shallow dish; stir well, and set aside.



Brush mustard blend evenly over both sides of chicken. Dredge chicken with
breadcrumb mixture. Place chicken on a rack coated with cooking spray;
place
rack in shallow roasting pan.



Bake at 375F for 45 minutes or until done.





CHICKEN DIJONNAISE --Points: 4

From: WW Boards

Serves: 6 (203 Calories 2g Fat 0g Fiber)




6 chicken breast fillets (5 oz each)

1/4 cup Dijon mustard

1/4 cup stone ground mustard

1/3 cup white wine

1/2 cup evaporated skim milk

Coat the chicken with the mustard and set it in a bowl, covered, to
marinate
at room temperature for 2 hours, or refrigerate overnight.



Preheat oven to 350F. Arrange chicken in a flameproof baking dish. Scrape
out any mustard remaining in the bowl and spread it evenly over the
chicken.
Season lightly with pepper and pour the wine around the chicken. Set dish
on
the center rack of the oven and bake, basting occasionally, for 30-40
minutes, or until chicken is done. Scrape the mustard off the chicken and
back into the baking dish. Transfer chicken pieces to a serving platter,
cover and keep warm.



Set the baking dish over medium heat. Bring to a boil, whisk in the
evaporated skim milk, and lower heat. Simmer the sauce for 5-10 minutes,
or
until it is reduced by about one third. Season lightly with salt and
pepper.
Spoon sauce over chicken.





HONEY BAKED CHICKEN --Points: 5

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

Serves: 6



1/4 cup honey

2 Tbsp balsamic vinegar

1 cup bread crumbs

6 chicken breast fillets



Preheat oven to 375F. In bowl, whisk together honey and vinegar. Pour
bread
crumbs in separate bowl; set bowls aside. Spray cooking spray in a foil
lined baking dish large enough to hold all chicken in one layer. Roll
chicken pieces in honey mixture and then in bread crumbs. Bake for about
35
minutes.





CRUSTY HORSERADISH CHICKEN --Points: 4

From: WW Boards--Chef Suzette's Daily Thread

Serves: 4 (204 Calories 2g Fat 1g Fiber)



1 pound skinless, boneless chicken breast

3/4 cup dry breadcrumbs

1/4 tsp salt

1/4 tsp freshly ground pepper

2 Tbsp prepared horseradish

1 Tbsp Dijon mustard

1/4 cup white wine



Preheat oven to 400F. Trim any fat off the chicken. Cut the meat into 4
portions, or into bite-sized pieces if you'd like to use it as an
appetizer.



On a plate, mix together the breadcrumbs, salt and pepper; in a bowl stir
together the horseradish, mustard and wine.



Dip the chicken in the horseradish mixture until it is well coated. If
you're not preparing the chicken immediately, at this stage you may leave
it
to marinate for up to 1 hour.

Roll the chicken piece by piece in the breadcrumbs to form an even
coating.
Gently shake off any excess. Place the pieces in a casserole or baking
sheet
sprayed with cooking spray.



Bake, uncovered, for 20-30 min., or until done.





LEMON CHICKEN --Points: 4

From: WW Dining with the Duchess Cookbook

Serves: 4 (167 Calories 5g Fat 0g Fiber)



1 Tbsp all-purpose flour

1/4 tsp salt

1/4 tsp freshly ground pepper

4 (4oz) chicken breast filets, pounded into 1/4" scallops

2 tsp olive oil

1/2 cup chicken broth

2 Tbsp fresh lemon juice

1 Tbsp chopped Italian parsley

1 Tbsp capers, rinsed and drained

lemon slices, to garnish



On a sheet of wax paper, combine the flour, salt and pepper. Coat one side
of each chicken scallop with the flour mixture.



In a medium nonstick skillet, heat the oil. Add the chicken, floured-side
down; cook until lightly browned and cooked through, about 1 minute on
each
side. Transfer to a plate.



In the skillet, mix the broth, lemon juice, parsley and capers; bring to a
boil. Cook until the liquid is reduced to about 1/3 cup, about 2 minutes.
Return the chicken and any accumulated juices to the skillet; cook until
just heated through, 1-2 minutes. Serve, garnished with the lemon slices.





ORANGE CHICKEN ( --Points: 5

From: WW Boards

Serves: 4



2 tsp dark sesame oil

1 pound chicken breast fillets,( four 4 oz pieces)

sal and black pepper to taste

1 can (15 oz) Mandarin Oranges In Light Syrup

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

1 Tbsp low-sodium soy sauce

2 tsp cornstarch



Heat oil in a large nonstick skillet over medium-high heat. Season both
sides of chicken with salt and pepper; add chicken to skillet and cook
until
golden, flipping once, about 2 minutes per side.



Drain oranges and reserve 1/4 cup liquid. Add oranges with reserved liquid
to skillet and simmer 2 minutes. Whisk together broth, soy sauce and
cornstarch in a small bowl; add mixture to pan and simmer until sauce
thickens and chicken is cooked through, about 3 minutes more. Yields 1
piece
of chicken and about 1/4 cup of sauce per serving.





PARMESAN CHICKEN CUTLETS --Points: 4

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

Serves: 4



1/4 cup grated Parmesan cheese

2 Tbsp Italian-style bread crumbs

1/8 tsp paprika

4 (4oz) chicken breast fillets



Preheat oven to 400F.



In a ziplock bag, combine cheese, bread crumbs and paprika. Shake well.
Pour
crumb mixture onto a plate. Dip each chicken piece into the crumb mixture,
turning to coat all sides. Arrange chicken on a non-stick baking sheet (or
spray the pan with cooking spray). Bake until chicken is cooked, about
20-25
minutes.





PEANUT CHICKEN ( --Points: 3

From: Secrets of Fat-Free Kosher Cooking Cookbook

Serves: 4 (141 Calories 3g Fat 0g Fiber)




1 pound chicken breast fillets

2 Tbsp reduced-fat peanut butter

1 tsp low-sodium soy sauce

1/8-1/4 cup water (thin/thicken sauce to taste)

1 tsp sesame seeds



Preheat oven to 350F. Coat a baking pan w/ olive oil cooking spray.



Season chicken lightly with salt & pepper and place in baking dish; set
aside.



Combine peanut butter, soy sauce & water in bowl and microwave on high 30
seconds. Stir until smooth & well mixed. Spoon mixture over the chicken,
then sprinkle with sesame seeds.



Bake for 20-30 minutes or until the chicken is no longer pink inside.





PINEAPPLE CHICKEN THIGHS ( --Points: 4

From: Mayo Clinic & Williams Sonoma Cookbook

Serves: 6 (172 Calories 5g Fat 1g Fiber)




6 boneless, skinless chicken thighs

3" piece fresh ginger, sliced into 1/4" pieces

2/3 cup pineapple juice

2 Tbsp reduced-sodium soy sauce

1 Tbsp sesame seeds

1 cup pineapple chunks

3 green onions, sliced (including greens)



Coat a large nonstick frying pan with cooking spray and place over medium
heat. Add the chicken and ginger and cook, turning every few minutes,
until
the chicken is well browned on both sides, about 10 minutes.



In a small bowl, stir together the pineapple juice and soy sauce. Pour
into
the frying pan and bring to a boil. Cover and cook 3 minutes. Uncover, add
the sesame seeds and pineapple chunks and continue cooking, turning the
chicken occasionally, until it is opaque throughout and the liquid
remaining
in the pan has reduced to a glaze, about 5 minutes.



Arrange the chicken, ginger and pineapple on a large platter. Spoon glaze
over each piece of chicken & garnish with green onion.





TEQUILA-LIME CHICKEN ( --Points: 3

From: WW Simply Delicious Cookbook

Serves: 4 (131 Calories 3g Fat 0g Fiber)




1/4 cup fresh lime juice

1/4 cup tequila

1 jalapeno pepper, seeded & minced

2 Tbsp triple sec or orange juice

1 Tbsp vegetable oil

1 tsp ground coriander

4 sprigs fresh cilantro

1 garlic clove, halved

1/4 tsp salt

3/4 pound chicken breast fillets

2 tsp fresh cilantro, minced

Combine the lime juice, tequila, jalapeno, orange juice, oil, coriander,
cilantro sprigs, garlic & salt in a zip-close bag; add chicken, squeeze
out
air & seal; turn to coat. Refrigerate 20 minutes.



Spray grill pan with cooking spray & heat over medium heat. Grill chicken,
turning once until cooked through, about 5-6 minutes on each side. Serve
sprinkled with minced cilantro.





TERIYAKI CHICKEN --Points: 5

From: WW Boards

Serves: 4




4 chicken breast fillets

6 Tbsp soy sauce

6 Tbsp honey

3 Tbsp white vinegar

1-1/2 tsp dried thyme

1-1/2 tsp paprika

1/2 tsp cayenne pepper

1/2 tsp ground allspice

1 tsp pepper



Preheat oven to 375?. Combine soy sauce, honey, vinegar, thyme, paprika,
cayenne pepper, allspice and pepper in a shallow baking dish; mix well.
Pierce both sides of each chicken breast w/a fork. Place in baking dish;
turn chicken several times using tongs. Bake chicken, basting several time
with sauce, for 30 minutes.



Serve over rice or chill breasts and slice into thin strips for chicken
salads or wraps.





CHICKEN ROASTED WITH RED RUBBING SPICES --Points: 4

From: WW Boards--Chef Suzette's Daily Thread

Serves: 4 (205 Calories 5g Fat 0g Fiber -- without skin!)



1 whole chicken (3-4 pound)

1 tsp paprika

1 tsp ground cumin

1 tsp ground coriander

1 Tbsp chili powder

1/4 tsp ground cinnamon

1/16 tsp ground cayenne pepper

1/4 tsp salt

Olive oil (optional)



Preheat oven to 425F. Prepare the chicken: Remove any organs or neck bone
that may be tucked inside the bird. Discard unless you are making stock or
gravy with them. Rinse the chicken well inside and out, and pat dry with a
paper towel.



Stir all the spices together until the color is even throughout. Loosen
the
chicken skin and rub the spice blend on the meat, under the skin, then
dust
the skin with the mixture and rub it in with your fingers. If desired, rub
a
small amount of olive oil on the chicken to give the skin an attractive
sheen.



Place the bird on a rack in a roasting pan and place in the oven. After 20
minutes reduce the temperature to 350F and cook until done, about 45
minutes
more. After the chicken begins to crisp, tent the breast with foil and
baste
with the pan juices every 20 min. to prevent the spices from scorching.





TURKEY LOAF --Points: 3

From: BH&G Healthy Family Cookbook

Serves: 8 (358 Calories 10g Fat 3g Fiber)




1 beaten egg white

1/2 cup quick-cooking rolled oats

1/4 cup plain nonfat yogurt

1 cup finely shredded carrot

1/2 cup finely chopped onion

1/2 cup finely chopped red or green bell pepper

1 tsp poultry seasoning

1/2 tsp salt

1/4 tsp pepper

1-1/2 pound ground turkey



Preheat oven to 350F.



In a large bowl, combine all ingredients except the ground turkey. Add
turkey and mix well. Turn mixture into an ungreased 9x5x3" loaf pan.



Bake, uncovered for about 1-1/4 hours or until juices run clear and meat
is
no longer pink.





CABBAGE PATCH MEATLOAF --Points: 3

From: Cooking Healthy with a Man in Mind Cookbook

Serves: 6 (150 Calories 6g Fat 1g Fiber)



1 pound 90% lean ground turkey

6 Tbsp dried bread crumbs

1-1/2 cups purchased coleslaw mix

1/4 cup finely chopped onion

1/4 cup finely chopped green bell pepper

1/4 tsp minced garlic

2/3 cups ketchup, divided



Preheat oven to 350F. Coat a loaf pan with nonstick cooking spray.



In a large bowl, combine ground turkey, bread crumbs, coleslaw mix, onion,
green pepper, garlic and 1/3 cup ketchup. Mix well using hands. Pat
mixture
into prepared pan.



Bake 45 minutes. Spread remaining 1/3 cup ketchup over top and continue
baking 15 more minutes. let stand 5 minutes before cutting.