Low Cal Chicken WW Meals With Points

Carolina Barbecued Chicken

Makes 4 servings

Ingredients

1 cup finely chopped onions
1 cup finely chopped green bell pepper
1 cup cider vinegar
3 tablespoons firmly packed light or dark brown sugar
2 teaspoons fresh lemon juice
1/2 teaspoon salt
1/2 teaspoon dry mustard
1/4 teaspoon crushed red pepper flakes, or to taste1/4 teaspoon freshly ground black pepper, or to taste
One 2-pound 4-ounce chicken, skinned and cut into 8 equal pieces

Preheat outdoor barbecue grill according to manufacturer's directions, or preheat broiler and spray rack in broiler pan with nonstick cooking spray.

In small saucepan, combine onions, bell pepper, vinegar, brown sugar, juice,salt, dry mustard, pepper flakes and black pepper; stirring constantly, bring liquid to a boil. Reduce heat to low; simmer, stirring occasionally, 20 minutes, until flavors are blended. Grill chicken over hot coals or place onto prepared rack in broiler pan and broil 4" from heat, turning as neededand basting with some of the onion mixture, 20 minutes, until browned andjuices run clear when pierced with fork. Transfer chicken to serving platter; top with remaining onion mixture.

SERVING SIZE: 3 Ounces Chicken, 1/4 Onion Mixture

POINTS: 5

SELECTIONS: 1 Vegetable, 3 Proteins, 35 Optional Calories.
PER SERVING: 233 Calories, 6 g Total Fat, 2 g Saturated Fat, 76 mg Cholesterol, 353 mg Sodium, 19 g Total Carbohydrate,1 g Dietary Fiber, 25 g Protein, 39 mg Calcium




Chicken & Eggplant Casserole

Makes 6 servings

Ingredients

Two 1-pound eggplants, each cut lengthwise into 6 equal slices
9 ounces ground chicken
3 ounces lean turkey or chicken sausage (10% or less fat), removed from casing
1/2 cup minced onion
1 egg, beaten
1/4 cup raisins, coarsely chopped
20 small pitted black olives, coarsely chopped
1/4 teaspoon cinnamon
1/4 teaspoon ground coriander1/4 teaspoon black pepper
1 cup tomato sauce
1 1/2 ounces feta cheese, crumbled

Preheat broiler. Line 2 large baking sheets with foil; spray with nonstickcooking spray. Place eggplant slices on baking sheets; broil 4" from heat 10 minutes, until golden brown on one side. Remove eggplant from broiler; set aside to cool. Preheat oven to 400oF. Spray an 8" square baking pan with nonstick cooking spray. Spray medium skillet with nonstick cooking spray;add chicken, sausage meat and onion. Cook, stirring to break up meat, until nolonger pink and onion is golden brown. Remove from heat; cool slightly. To cool chicken mixture, add egg, raisins, olives, cinnamon, coriander and pepper;mix well. Place eggplant slices, broiled side down, on work surface. Spoon an equal amount of chicken mixture 2" from wide end of each slice; roll up to enclose filling. Arrange eggplant rolls, seam-side down, in a single layer in prepared baking pan; top with tomato sauce, then sprinkle with cheese.

Bake 35-40 minutes, until bubbling.

SERVING SIZE: 2 eggplant rolls

POINTS: 4.5

SELECTIONS: 1/4 Fat; 1/4 Fruit; 2 3/4 Vegetables; 2 Proteins; 10 Optional Calories
PER SERVING: 205 Calories; 14 g Protein; 9 g Fat; 19 g Carbohydrate; 122 mg Calcium; 517 mg Sodium; 87 mg Cholesterol; 4 g Dietary Fiber



King Ranch Chicken

Makes 4 servings

Ingredients

1 green bell pepper, chopped
1/2 medium onion,
chopped
1 can Healthy Request Condensed Cream of Mushroom or Chicken Soup
1 10 oz. can Rotel tomatoes
6 oz. cubed chicken, cooked
4 corn tortillas, torn in pieces 6 tbsp. or 1/3 cup shredded
Mexican cheese
Sauté pepper and onion in skillet with Pam. Add soup, Rotel tomatoes andchicken. Alternate layers of tortillas and soup mix. Sprinkle cheese on top.

Bake at 325 degrees for 40 minutes or until hot and bubbly.

POINTS: 5

Sesame Chicken & Vegetables

Serve over a scoop of white rice, or pair with bulgur wheat for extra fiber.

Makes 4 servings

Ingredients
1 lb boneless, skinless chicken breast2 tsp peanut oil 2 cups broccoli & cauliflower florets2 tbsp teriyaki sauce1 tsp sesame oil Cut chicken into bite-size pieces. Heat a wok or large frying pan on medium heat until drops of water "dance" when sprinkled into the wok or pan. Put the peanut oil into the pan and swirl to coat the pan. Add broccoli and cauliflower and stir fry until broccoli turns bright green. Add chicken and stir fry until cooked. Cover pan and simmer for 5 minutes if vegetables arenot thoroughly cooked. Stir in teriyaki sauce and sesame oil and serve.

POINTS: 4

Southern Oven-Fried Chicken

Though buttermilk may sound sinful, it is actually nonfat or low-fat milk with added bacteria, which produces a slightly sour taste. If you don't have buttermilk, add 1 tsp of vinegar to 1/2 cup skim milk for this recipe.

Makes 4 servings
Ingredients
1/2 cup fat-free buttermilk 2-3 drops hot red pepper sauce1/2 cup cornflakes, crushed 3 tbsp all-purpose flour1/4 tsp salt1/4 tsp freshly ground pepper2 pounds chicken parts, skinned4 tsp canola oil

Preheat the oven to 400 degrees; spray a large baking sheet with nonstick cooking spray. In a large shallow bowl, combine the buttermilk and pepper sauce. On a sheet of wax paper, combine the cornflake crumbs, flour, salt andpepper. Dip the chicken in the buttermilk, then dredge in the cornflake mixture,coating completely. Place the chicken on the baking sheet; drizzle with the oil.

Bake 30 minutes; turn the chicken over. Bake until cooked through, 15-20 minutes longer.

NOTE: Cornflake crumbs add plenty of crunch and toastiness without all the fat; nobody will miss the traditional fried-chicken coating!

POINTS: 5.5

PER SERVING: 229 Calories, 10 g Total Fat, 2 g Saturated Fat, 64 mg Cholesterol, 295 mg Sodium, 11 g Total Carbohydrate, 0 g Dietary Fiber, 23 g Protein, 49 mg Calcium



Chicken Stroganoff - Crockpot Method

Makes 6 servings

Ingredients
1 pound frozen boneless skinless chicken breasts1 can fat free cream of mushroom soup16 oz. carton fat free sour cream1 envelope dry onion soup mix

Put frozen chicken in bottom of crockpot. Mix soup, sour cream, onion soup mix and pour over chicken. Cook on low for 7 hours. Makes 6 servings. (serve it over rice or noodles, but be sure to add those points)

POINTS: 4