Heather's Recipe Site

1 TBS extra-virgin olive oil
1 red onion, finely chopped
1 red or orange bell pepper, finely chopped
1 jalapeno, seeded and finely chopped
2 garlic cloves, finely chopped
1 TBS Chinese five-spice powder
2 tsp chili powder
1 acorn squash (about 2 lbs) -- halved lengthwise, seeded, peeled, and cut into 1" cubes
1 whole skinless, boneless chicken breast (about 1.5 lbs), cut into 1" pieces
1 (28 oz) can diced tomatoes with their juices
1 c light beer, such as pilsner (70 calories, 0 g fat, 0 g fiber)
1 TBS unsweetened cocoa powder (12 calories, 1 g fat, 2 g fiber)
1 tsp brown sugar (11 calories, 0 g fat, 0 g fiber)
1 (15.5 oz) can pinto beans, drained
3 limes (2 juiced, about 3 TBS of juice; 1 cut into wedges for serving)
Cilantro, for serving
FF sour cream, for serving

Heat the olive oil in a large Dutch oven or pot over medium-high heat. Add the onion and cook, stirring, until softened, about 5 minutes. Add the bell pepper, jalapeno, garlic, five-spice powder, and chili powder, and cook for 3 minutes. Stir in the squash pieces, chicken pieces, tomatoes, beer, cocoa powder and brown sugar. Bring the mixture to a boil, stirring, then reduce the heat and simmer for 20 minutes.

Stir in the pinto beans and lime juice and cook 5 minutes. Let the stew cool slightly, then ladle into bowls and top each serving with some cilantro, a dollop of sour cream, and a lime wedge.

Serves 4-6

-- Everyday with Rachael Ray magazine

2 sweet potatoes, peeled and cubed
1 medium onion, chopped
1 red bell pepper, diced
2 garlic cloves, minced
1 jalapeño pepper, seeded and minced
2 c chopped cooked chicken breast (about 8 ounces)
1 c bottled salsa
1/2 tsp ground cumin
8 c fat-free, less-sodium chicken broth
2 c cooked brown rice
1 (15 oz) can black beans, drained
1/3 cup creamy peanut butter (455 calories, 42 g fat, 5 g fiber)

Place a large Dutch oven coated with cooking spray over medium-high heat until hot. Add sweet potato, onion, bell pepper, garlic, and jalapeño; sauté 5 minutes. Stir in chicken and next 5 ingredients (chicken through beans); bring to a boil. Reduce heat; simmer 10 minutes. Add peanut butter, stirring with a whisk; cook 2 minutes.

Yield: 11 servings (serving size: 1 cup)

-- adapted from Cooking Light, SEPTEMBER 1999

This is so good, and so pretty, but it took nearly 2.5 hours to cook, from starting the marinade to putting it on the plate. Definitely a lazy weekend dish!

1 large chicken, skinned, fat trimmed, cut into small pieces (I used boneless, skinless chicken breasts)
1/8 tsp saffron threads, crushed
2 TBS warm water
1/4 tsp turmeric
1 TBS lemon juice
1/4 tsp salt
2 TBS canola oil, divided
1.5 c uncooked brown rice
1 garlic clove, minced
1 large onion, chopped
3.5 c chicken broth
1/2 tsp oregano
1/4 tsp black pepper
1/4 tsp paprika
1 tsp chili powder
28 oz canned diced tomatoes with juice
1 c frozen peas
1/2 c sliced black olives
1/4 c chopped pimientos
2 TBS minced fresh parsley (optional)

Dissolve saffron in warm water. Marinade chicken in saffron, turmeric, lemon juice, and 1 TBS oil. Refrigerate for at least 30 minutes.

Reserve marinade. Brown chicken and onion in a non-stick pan with the remaining 1 TBS oil. Remove chicken from pan and set aside.

Brown rice in pan, 3-5 minutes. Add garlic; brown 2 more minutes.

Transfer rice to a Dutch oven an add broth, oregano, pepper, and paprika. Bring to a boil, cover tightly, and reduce heat to low. Simmer for 30 minutes. Stir in reserved marinade, tomatoes with juice, and chili powder. Place chicken on top of rice mixture; cover pan and cook on low for 30 minutes. Add water if needed to keep rice from burning.

Sprinkle peas, olives and pimientos over chicken. Simmer another 10-15 minutes.

Garnish with parsley.

Serves 4-6

-- posted by Oatmeallunch on the WW Core board

2 (about 8 oz each) boneless, skinless chicken breast halves **Pork chops or pork tenderloin are also excellent.
2 medium Anjou pears
2 TBS canola oil
1/2 to 3/4 tsp cayenne pepper
2 TBS minced tarragon leaves (may substitute 1 tsp dried tarragon)
2 tsp balsamic vinegar
1.5 TBS Dijon-style mustard, or to taste

PREHEAT oven to 375 degrees. Place chicken breast halves between 2 pieces of plastic wrap and pound to an even thickness of 1/2 to 3/4 inch. Cut each one in half, creating 4 evenly sized portions. Peel and core pears; cut into 8 slices each. Set aside.

Heat oil in a large, ovenproof skillet over medium heat. Add cayenne pepper to taste, tarragon, balsamic vinegar, mustard and salt and pepper to taste; stir to combine. Add chicken and quickly turn over so that both sides are well coated. Remove from heat and arrange the pear slices around chicken.

TRANSFER to the oven; bake about 15 minutes, or until the chicken is cooked through. Transfer chicken to a cutting board; cut so that each piece fans into 4 or 5 slices, and place on individual plates. Divide pears and sauce equally; serve hot.

Serves 4

Adapted from "Pears," by Linda West Eckhardt (Chronicle, $16.95), as printed in The Charlotte Observer

2 TBS olive oil
4 (5- to 6-oz) boneless, skinless chicken breasts
2 medium chopped onions
1 (14.5) oz can undrained Italian-style stewed tomatoes
1/2 tsp Italian seasoning
2 (15 to 19 oz) cans rinsed white beans
1 thinly sliced avocado

Heat oven to 350*. In a large ovenproof skillet, heat oil on medium.m Add onions and cook 10-12 minutes, or until browned and crisp. Stir in tomatoes and juice and Italian seasoning and boil, uncovered, 1 minute. Stir in beans and bring to a simmer. Place chicken in skillet among beans, spooning some of the bean mixture over the chicken. Cover chicken and beans with avocado. Bake, uncovered, 25-30 minutes or until chicken is no longer pink and juices run clear.

Serves 4

-- The Charlotte Observer

NOTE: This must marinate for at least 2 and no more than 24 hours prior to grilling.

1 cup fresh or frozen raspberries 
3/4 cup hoisin sauce (375 calories, 5.8 g fat, 4.8 g fiber)
5 tablespoons rice vinegar, divided
1 clove garlic
1 strip (2-by-½-inch) orange zest
1 tablespoon chopped fresh ginger 
1/2 teaspoon freshly ground pepper
Pinch of crushed red pepper  
1.5 pounds boneless, skinless chicken thighs, trimmed, each cut into 3 crosswise strips
2.5 cups water
1 cup long- or medium-grain brown rice 
1/3 cup thinly sliced scallion greens, divided

Combine raspberries, hoisin sauce, 3 tablespoons rice vinegar, garlic, orange zest, ginger, pepper and crushed red pepper in a blender or food processor. Blend or process until smooth, about 1 minute. Set aside 1/4 cup for a dipping sauce.

Transfer the remaining marinade to a medium bowl and add chicken; stir to coat. Cover and refrigerate for at least 2 hours and up to 24 hours.

Combine water and rice in a medium saucepan and bring to a boil. Cover, reduce heat to a simmer and cook until most of the liquid has been absorbed, 40 to 50 minutes. Remove from the heat and let stand, covered, until ready to serve.

Preheat grill to medium-high or preheat the broiler to high.

Meanwhile, remove the chicken from the marinade, scrape off excess (discard marinade), and thread onto 4 skewers, distributing equally.

Grill the chicken until browned and cooked through, 3 to 4 minutes per side. If using the broiler, place the chicken on a broiler pan coated with cooking spray and broil 4 inches from the heat source until cooked through, about 5 minutes per side.

Just before serving, sprinkle the rice with the remaining 2 tablespoons vinegar and 1/4 cup scallions; fluff with a fork. Sprinkle the chicken and rice with the remaining scallions. Serve with the reserved dipping sauce.

Serves 4

-- posted by Chocokatze on the WW Core Board

3 lb meaty chicken pieces (such as breasts, thighs and legs), skinned
Kosher salt or salt and freshly ground black pepper
1 TBS olive oil
8 oz button mushrooms, sliced
1.5 c chopped onions
2 cloves garlic, minced
1/2 c dry red wine or chicken broth (100 calories, 0 g fat, 0 g fiber)
2 TBS tomato paste
1 (14 oz) can stewed tomatoes
1 TBS finely chopped fresh thyme or 1 tsp dried thyme, crushed
1 bay leaf
1 TBS chopped Italian parsley
1 to 2 TBS lemon juice

Preheat oven to 350 degrees F. Season chicken with kosher salt and freshly ground black pepper. In a 12" oven-proof skillet with lid, cook chicken in hot oil for 10 minutes or until light brown, turning to brown evenly. Drain and reserve 1 tablespoon of the drippings. Remove chicken and set aside.

In the same skillet, cook the mushrooms, onions, and garlic in reserved drippings until tender. Stir in wine/broth and tomato paste. Cook and stir for 1 to 2 minutes or until most of the liquid has evaporated. Stir in stewed tomatoes, thyme, and bay leaf. Arrange chicken pieces on the tomato mixture. Season chicken with additional kosher salt and freshly ground black pepper. Bring mixture to boiling over medium heat.

Cover and bake for 25 to 30 minutes or until chicken is no longer pink (170 degrees F for breasts; 180 degrees F for legs and drumsticks).

To serve, arrange chicken on a platter; spoon sauce over. Sprinkle with parsley and drizzle with lemon juice.

Serves 6

For those on Flex: per serving - 281 cal, 10 g fat, 2 g fiber

-- Better Homes and Gardens magazine

1 TBS extra-virgin olive oil
2 lb all-white meat ground chicken breast
1 large carrot, peeled and finely chopped
1 large onion, chopped
3 ribs celery, finely chopped
5 large cloves garlic, chopped
1 TBS smoked paprika (you can substitute with chipotles or chipotle chili powder)
1 bay leaf
Salt and freshly ground black pepper
2 c chicken stock or chicken broth
1/4-1/2 c hot sauce, depending on how hot you like it
1 (28 oz) can crushed tomatoes
FF blue cheese salad dressing, for topping

Place a large pot over medium-high heat; add the oil. Once the pot is hot, add the ground chicken. Brown it, using the back of a wooden spoon to break it up in to small pieces, about 5-6 minutes. Add the carrot, onion, celery, garlic, paprika, bay leaf and some salt and pepper. Cook, stirring frequently, for about 3-4 minutes. Add the chicken stock/broth and scrape up any brown bits on the bottom of the pot. Add the hot sauce and crushed tomatoes, and bring up to a bubble. Simmer for 8-10 minutes to let the flavors come together.

Top each serving with a dollop of FF blue cheese dressing or some FF or soy blue cheese.

Serves 4-6

-- adapted from Rachael Ray

6 chicken thighs, skinned and all visible fat removed
1/4 c dry white wine (50 calories, 0 g fat, 0 g fiber)
2 medium onions, finely chopped (3 cups)
3/4 c diced green bell pepper
1.5 lb ripe plum tomatoes, chopped (or 3 c canned diced tomatoes)
1/4 tsp cayenne pepper
1/2 tsp dried basil, crushed
1/2 tsp dried thyme, crushed
1/2 tsp dried tarragon, crushed
2.5 cu fresh or frozen corn kernels, thawed, divided use

SPRAY a large nonstick skillet with cooking spray; place over medium heat. When skillet is hot enough for drops of water to dance on the surface, add chicken thighs. Cook chicken until they are a deep golden brown on both sides, about 10 to 15 minutes. Add wine; continue to cook, covered, until all the wine is absorbed, about 10 minutes. While chicken thighs brown, combine onions, bell pepper, tomatoes, cayenne pepper, salt and pepper to taste, basil, thyme and tarragon in a large saucepan or Dutch oven. Cook over low heat, covered, for 20 minutes, stirring occasionally.

PLACE 1 1/2 cups of the corn in a food processor and puree. Add all of the pureed corn and the remaining 1 cup of kernels to the pot; stir until well-mixed. Add chicken thighs, burying them in the mixture. Simmer, covered, for 15 minutes more.

PLACE a chicken thigh in a soup bowl; spoon 1 cup of the vegetable sauce over top.

Serves 6

PER SERVING: 217 calories; 24g protein; 33g carbohydrates; 7g fat; 54mg cholesterol; 362mg sodium; 6g fiber.

-- Charlotte Observer

1 (3.5 to 4 lb) chicken, cut into 8 pieces (I used a pre-cut fryer)
6 c low-sodium chicken broth
3 carrots, cut into thin rounds
1/2 bunch Swiss chard or spinach, cut into 1" strips
1.5 c quick-cooking barley, uncooked
3/4 tsp kosher salt
1/4 tsp black pepper
1/4 c FF or soy Parmesan

Rinse the chicken pieces and remove the skin. Place the pieces in a large stockpot. Add the broth and 2 c of water. Bring to a boil. Reduce heat and simmer gently until the chicken is cooked through, about 35 minutes. (Note: keep an eye on the stockpot while cooking; only an occasional bubble should break the surface. Cooking meat at a rolling boil will make it tough.) Skim off any foam that rises to the surface.

Transfer the chicken to a plate; let cool. Shred the meat and discard the bones.

Meanwhile, strain the broth and return it to the stockpot. Bring to a boil. Add the carrots, chard/spinach, barley, salt and pepper. Simmer 10-12 minutes, until barley is cooked through. Add the chicken and heat 3 minutes. Ladle the soup into bowls and sprinkle with the Parmesan.

Serves 4-6

-- adapted from Real Simple magazine (original recipe: Tortellini Soup, February 2006 issue)

For the stew:
2 TBS olive oil
1.65 lb cooked or raw chicken breasts, cut into bite-sized pieces
1/2 yellow onion, finely chopped
3 cloves garlic, minced
3 medium carrots, diced
1 medium parsnip, diced
2 medium turnips, diced
1 TBS dried thyme
2 c chicken broth or stock (or use 2 c white wine:  400 calories, 0 g fat, 0 g fiber)
Salt and pepper to taste

For the dumplings:
1/2 c yellow cornmeal
1/2 c flour (228 calories, 0 g fat, 2 g fiber)
1.5 tsp baking powder
1/2 tsp salt
1 egg, lightly beaten
1/3 c FF milk
1/2 tsp Dijon mustard

Saute the onion in the olive oil for 2 minutes. Add the garlic; cook 2 minutes longer. Stir in the carrots, parsnip, turnips, thyme, and stock. Heat to boiling. Reduce the heat, add the chicken to the pan, cover and cook over medium-low heat 30 minutes.

Meanwhile, make the dumplings. Combine the cornmeal, flour, baking powder and salt in a large bowl. Mix well and stir in the egg, milk and mustard. Mix well.

After the chicken has cooked for 15 minutes, spoon the dumpling batter over the stew in large spoonfuls. Cook, covered, until just firm, about 15 minutes.

Serves 6

-- posted on the WW Core Board by Mirabel1

5 peeled garlic cloves
1.5 c FF milk
6 c chicken stock or low-sodium broth
12 oz peeled precut butternut squash, cut into 1" cubes (I used frozen)
1/4 c sofrito (120 calories, 9 g fat, 0 g fiber)
One 3.5 lb rotisserie chicken, skin and bones discarded, meat shredded (about 4 c)
1/4 c frozen peas
Salt and freshly ground pepper

In a small saucepan, combine the prepeeled garlic cloves with the milk and bring to a simmer. Cook over moderately low heat until the garlic is soft and the milk has reduced to 1 cup, about 40 minutes. Transfer the mixture to a blender and puree it until smooth.

Meanwhile, in a large soup pot, combine the chicken stock, squash and sofrito and bring to a boil. Cover and cook over moderate heat until the squash is just tender, about 20 minutes. Add the shredded chicken and its juices, the peas and the creamy garlic puree. Season with salt and pepper. Simmer the chowder for 5 minutes longer and serve.

MAKE AHEAD The chowder can be refrigerated overnight.

NOTES Sofrito, the Spanish green-pepper-and-onion seasoning paste, is available in tubs in the freezer section of many supermarkets. Also, Goya brand makes jarred sofrito. 

Serves 6

-- Food and Wine Magazine, May 2006

Feel free to cut the oil back.

2 TBS canola oil
1 medium onion, thinly sliced in rings
2 cloves garlic, minced
1 tsp dried basil
1/4 tsp crushed red pepper
1.5 lbs chicken breasts, cut into bite-size pieces
8 oz whole-wheat linguine
1/4 c soy or FF parmesan, grated or shredded
salt and pepper to taste

Preheat oven to 400*. Combine oil, onion, garlic, basil, red pepper, and chicken in a 13 x 9 x 2 casserole dish. Bake, uncovered, for 30 minutes, or until chicken is cooked through. Approximately ten minutes before chicken is done, cook linguine according to package directions. Drain. When chicken is done, add pasta, cheese, salt and pepper to dish, stirring to combine well.

Serves 4 (each serving contains 2 tsp healthy oil)

--adapted from A Trim & Terrific Louisiana Kitchen, by Holly Clegg

1/4 c wild rice, uncooked
8 large tomatoes
2 TBS extra-virgin olive oil
1 onion, chopped
4 oz mushrooms, coarsely chopped
1 lb ground chicken
1 TBS sweet smoked paprika
1/2 c FF sour cream
1 bunch dill, chopped (about 1/2 c)
Salt and pepper to taste

Prepare the wild rice according to the package instructions.

Meanwhile, cut a 1/2" slice off the top of each tomato. Scoop out and discard the seeds, most of the flesh and excess juice. Place the tomato shells on a baking sheet and set aside. Preheat the oven to 350°.

In a large skillet, heat 1 TBS olive oil over medium heat. Add the onion and cook, stirring occasionally, until softened, about 3 minutes. Add the mushrooms and cook for 1 minute. Add the ground chicken and cook for 6 minutes, breaking up the meat with a wooden spoon until crumbly. Stir in the smoked paprika. Remove the pan from the heat and stir in the cooked wild rice, sour cream and dill. Add salt and pepper to taste.

Stuff the rice mixture into the tomatoes. Brush the outside of the tomatoes with the remaining 1 TBS olive oil and season lightly with salt. Cover loosely with foil and bake until the tomatoes are tender and the filling is hot, about 25 minutes.

Serves 4

-- adapted from Everyday with Rachael Ray magazine, February 2007

This would be just as good with broccoli or spinach in place of the carrots - whatever you have on hand.  Next time, I will increase the barley to 3/4 c (there was a lot of broth, and not enough barley, when the dish was done), and take the cover off for the last 15 minutes of cook time. 

1 c chopped onion
3/4 c chopped carrots
3/4 c water
1/2 c pearl barley
1.5 tsp instant chicken bouillon (dry) (I used 1 cube of Knorr brand)
1/2 tsp poultry seasoning
1 clove garlic, minced
4 chicken thighs, skinned (1.5 lbs)
2 TBS fresh parsley, chopped

Preheat oven to 350*. In a medium saucepan, combine onion, carrots, water, barley, bouillon powder, poultry seasoning, and garlic. Heat mixture until boiling. Pour hot mixture into 1.5 qt casserole dish or 9 x 9" baking dish. Arrange chicken thighs atop mixture. Bake, covered, at 350* for 1 hour or until barley and chicken are tender. Sprinkle with parsley.

Serves 4

-- posted on the WW Core board

1 c brown rice, uncooked
1 (14 oz) can chicken broth
1/2 tsp black pepper, divided
1 TBS olive oil
1 medium chopped onion
1 medium chopped red bell pepper
1 (15 oz) can black beans, rinsed
1 bay leaf
3 TBS red wine vinegar
1/2 tsp liquid smoke
3 c chopped cooked chicken

Combine rice, broth, 3/4 c water and 1/4 tsp pepper; cook according to rice package directions.

Heat oil in a large nonstick skillet over medium heat. Add onion and bell pepper and cook 5 minutes or until softened; stir occasionally. Stir in black beans, bay leaf, vinegar, liquid smoke, and remaining pepper. Cook on low, uncovered, about 5 minutes When rice is done, stir the cooked chicken into the rice. Gently add black bean mixture, cover, turn off heat and let stand on burner for about 5 minutes. Serve.

Serves 6

-- The Charlotte Observer

1 lb boneless, skinless chicken breasts
2 TBS curry powder
1/4 tsp ground cinnamon
2 TBS olive oil
1 medium yellow onion, thinly sliced
2 medium zucchini, thinly sliced
1.5 c low-sodium chicken broth
1.5 c FF evaporated milk
1.5 tsp kosher salt
1/4 tsp black pepper
Cooked brown rice
1/2 c fresh basil leaves, torn

**Optional:  1 oz sliced almonds (169 calories, 15 g fat, 3 g fiber), for garnish

Rinse the chicken and pat it dry with paper towels. Cut it into 1" pieces and place in a bowl. Sprinkle it with the curry and cinnamon, toss, and set aside.

Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the onion and zucchini and cook until softened, 3 to 5 minutes. Transfer to a plate.

Heat the remaining oil in the skillet. Add the chicken and cook until browned on all sides, about 5 minutes total. Add the broth, milk, salt, and pepper. Bring to a gentle simmer. Return the onion and zucchini to the skillet and heat until the chicken is cooked through, 5 to 7 minutes.

Divide the rice among individual bowls, top with the curry, and sprinkle with the basil. 

Serves 4 (1.5 tsp healthy oil per serving)

-- adapted from Real Simple, JULY 2006

I used regular old basil because I was unable to find holy basil.  This has an incredible Thai flavor.

Mash together garlic and chiles using a mortar and pestle or the flat side of a large knife. Heat oil in a wok or large skillet over medium-high heat. Add garlic mixture. Cook, stirring constantly, until garlic is just golden, about 20 seconds.

Add chicken; cook, stirring often, until chicken is cooked through, about 4 minutes. Stir in fish sauce, soy sauce, sugar, and pepper. Add basil; cook, stirring constantly, 1 minute. Season with more pepper, if desired. Serve over rice. Garnish with basil.

Serves 6 (each serving contains 2 tsp healthy oil)

-- Martha Stewart

This is a stew that tastes like the inside of a chicken pot pie.  The potatoes too much longer to cook than the recipe indicates. I'd add them first, and get them fork tender, and then add the rest of the vegetables.

1 TBS extra-virgin olive oil
2 starchy potatoes, skin left on and diced (recommended: Idaho)
1 medium onion, chopped
2 ribs celery with leafy green tops, finely chopped
2 carrots, peeled and diced
1 bay leaf, fresh or dried
Salt and pepper
1 tsp poultry seasoning
3 TBS all-purpose flour (85 calories, 0.7 g fiber, 0 g fat)
1 cup dry white wine (194 calories, 0 g fat, 0 g fiber) OR 1 cup chicken stock
5 cups chicken stock
1.5 lb chicken tenders, chopped
1 small bunch pencil asparagus, trimmed of woody ends and cut into 2-inch pieces
1 cup frozen peas, a couple of handfuls
2 to 3 tablespoons fresh tarragon, 4 to 5 sprigs, chopped, OR 1 TBS dried tarragon

Serve with crusty whole-grain bread - a lot easier than making pastry! (points)

Heat a large, deep skillet or a medium soup pot over medium high heat. Add extra-virgin olive oil. Add the potatoes, onions, celery and carrots, adding them to the pot as you chop them. Add bay leaf and season veggies with salt, pepper and poultry seasoning, cook 5 to 6 minutes to soften them a bit. Add flour and cook another minute then whisk in wine and cook off a minute more. Add stock and put a lid on the pan or pot and raise heat to bring to a quick boil. Slide in chicken and cook 5 minutes. Stir in asparagus and cook 3 minutes more. Turn off heat and add the peas and tarragon. Stir to combine and adjust salt and pepper, to your taste. Ladle into bowls and serve with crusty bread for mopping.

Serves 4-6

- adapted from Rachael Ray, FoodTV.com

1 TBS olive oil
4 skinless, boneless chicken breasts, trimmed of excess fat
1/2 tsp salt
1/4 tsp black pepper
1/4 c cornmeal, for dredging
2 large minced shallots (about 1/2 cup)
1/3 c dry white wine (66 calories, 0 g fat, 0 g fiber)
1/2 c fat-free, less-sodium chicken broth
1.25 c chopped tomato (about 2 medium, firm tomatoes) (or one can of diced tomatoes, drained)
1 TBS minced fresh tarragon
1/2 c crumbled FF feta cheese

Heat the olive oil in a large sauté pan over medium-high heat. Season chicken breasts with salt and pepper, lightly dredge them in cornmeal, and then carefully place them in the skillet. Cook until chicken breasts are golden and nearly cooked through, about 5 minutes per side. Transfer to a plate, and cover.

In the same pan, sauté the shallots over medium heat until tender, about 1 minute. Add white wine, and use a wooden spoon to scrape any browned bits from the bottom of the pan. Simmer 1 minute, stirring constantly. Add the chicken broth; simmer, covered, over medium-low heat 5 minutes.

Return chicken breasts to the pan, and cook over medium heat 4 minutes or until cooked through. Remove the chicken breasts, and place 1 breast on each of 4 plates. Stir the tomatoes and tarragon into the broth mixture; pour 1/3 cup sauce over each chicken breast. Sprinkle with cheese, and serve warm.   Serve over brown rice, couscous, or any other whole grain.

Yield: Makes 4 servings (serving size: 1 chicken breast, 1/3 c tomato-tarragon sauce, and 1 oz cheese)

-- Adapted from Carolina Buia, Health magazine, MAY 2006

We used lean ground veal; you can use either lean ground chicken or lean ground veal. Delicious!

1 lb lean ground veal or chicken
2 shallots, finely chopped
4 oz mushrooms, chopped
1/2 c bulgur (uncooked)
1/2 c FF sour cream
1 TBS lemon juice
1 egg, lightly beaten
1 TBS capers, drained
2 TBS fresh parsley, chopped (or 1 TBS dried)
1/2 tsp salt
1/4 tsp black pepper
1/2 lemon, sliced

Preheat oven to 350*. In a large bowl, combine all ingreditens except lemon slices. Mix well. Turn the mixture into a lightly oiled or sprayed loaf pan; gently pat down. Bake 45 minutes. Arrange lemon slices on top and bake an additional 15 minutes. Let stand 10 to 15 minutes. Slice to serve.

Serves 4

-- adapted from _Meatloaf_ by Maryana Vollstedt

1 TBS olive oil
2 medium onions, chopped
8 garlic cloves, minced
1/3 c tomato paste
3 TBS chili powder
1 tsp dried oregano
4 cans (14.5 oz each) reduced-sodium chicken broth
4 cans (15 oz each) white hominy, drained
6 3/4 cups shredded cooked chicken or turkey meat (2 lbs)
Coarse salt and ground pepper
Assorted garnishes, such as diced avocado, FF sour cream, etc. (optional)

1. Heat oil in a 5-quart saucepan over medium heat. Add onions; cook until translucent, 3 to 5 minutes. Add garlic, tomato paste, chili powder, and oregano; cook, stirring constantly, until evenly distributed.

2. Add 4 cups water, broth, and hominy. Bring to a boil; reduce heat to a simmer, and cook until fragrant, about 30 minutes.

3. Stir in chicken; season with 1 teaspoon salt and 1/4 teaspoon pepper. Cook until heated through. (When freezing, cool completely before transferring to airtight containers.)

4. To serve, divide among bowls, and garnish as desired.

Per serving: (without garnishes) 339 calories; 7.4 grams fat; 40.9 grams protein; 24.9 grams carbohydrates; 5 grams fiber

Serves 8

-- www.marthastewart.com

2 TBS olive oil, divided
4 tsp mild curry powder
1 tsp ground coriander
1/2 tsp ground cumin
2 TBS ginger root, fresh, finely chopped
2 large garlic cloves, finely chopped
1 lb uncooked boneless, skinless chicken breasts, cut into 1/2" chunks (we used 5 whole boneless, skinless thighs)
2 large tomatoes, ripe, seeded and cut into 1/2" pieces (or 2 14.5 oz cans diced tomatoes, undrained)
10 oz spinach, baby leaves
1/2 table salt or sea salt (preferred)
1/4 cup water (omit if using canned tomatoes)
2 TBS cilantro, fresh, chopped

Place 1 TBS of oil, curry powder, coriander, cumin, ginger, and garlic in a large nonstick skillet; cook over medium heat, stirring occasionally, until toasted and fragrant, about 2 to 3 minutes.

Add remaining TBS oil and chicken to skillet; stir to coat with spiced oil.

Add tomatoes to skillet; cover skillet and cook 10 minutes. Uncover skillet and stir to combine.

Add spinach to skillet; cover and cook for 5 minutes more. Uncover skillet and stir to combine.

Add sea salt, water (if using fresh tomatoes) and cilantro to skillet; simmer for 1 minute.

Serves 4; 1.5 c per serving

-- posted on the WW Core Board

4 boneless, skinless chicken breast halves
1 TBS olive oil
1 firm apple, cored, halved, and cut into 1/2" slices
1 c apple juice (average all brands:  100 calories, 0 g fat, 0 g fiber)
1 large onion, thinly sliced
1 garlic clove, minced 1/2 tsp dried thyme leaves
1/2 tsp salt
2 TBS Dijon mustard

Place each chicken-breast half between 2 sheets wax paper and pound with a meat mallet until about 3/4" thick. Heat the oil in a large skillet over medium-high heat and saute the chicken until golden, about 3 minutes per side. Add the apple slices, apple juice, onion, garlic, thyme, and salt. Cover and simmer 6 to 8 minutes or until the chicken is fork-tender. Remove the chicken, apple slices, and onion to a serving plate and keep warm. Bring the sauce to a boil for about 5 minutes or until slightly reduced. Whisk in the mustard. Pour the sauce over the chicken and serve.

Serves 4 (each serving contains 3/4 tsp healthy oil)

5 boneless, skinless chicken thighs (1.65 lb package)
Coarse salt and ground pepper
4 garlic cloves, thinly sliced
1 c dry white wine (200 calories, 0 g fat, 0 g fiber)
1/4 teaspoon dried thyme
1 lemon cut into 8 thin slices, plus 1 TBS fresh lemon juice
1 TBS cold butter, cut into pieces (102 calories, 0 g fat, 0 g fiber)
2 TBS chopped flat-leaf parsley OR 1/2 tsp dried parsley

In a 12" skillet with a tight-fitting lid, arrange thighs; season with salt and pepper. A dd garlic, wine, and thyme. Bring to a boil; reduce to a simmer. Cover and cook, 10 minutes.

Turn chicken over. Place a lemon slice on each piece; cover and continue simmering until tender, about 15 minutes. Leaving garlic and liquid in skillet, transfer chicken and lemon slices to a platter. Cover tightly with foil to keep warm.

Bring liquid in skillet to a boil; cook until reduced to 1/2 c, about 5 minutes. Remove skillet from heat. Add butter, parsley, and lemon juice; stir until butter has softened and sauce is smooth. Season with salt and pepper. Serve chicken with sauce and, if desired, brown rice.

Serves 4

-- adapted from Everyday Food, a Martha Stewart publication

2 TBS extra-virgin olive oil (EVOO)
1 lb lean ground chicken
1 medium zucchini, chopped
1/2 red bell pepper, finely chopped
2 tsp ground cumin (2/3 palmful)
2 tsp ground coriander (2/3 palmful)
1 tsp coarsely ground pepper (1/3 palmful)
Salt
Juice of 1 lime
4 garlic cloves, finely chopped
1 medium onion, chopped
1 or 2 jalapeños, seeded and chopped
1 c beer or chicken broth (average light beer = 80 calories, 0 g fat, 0 g fiber)
12 tomatillos (about 1 to 1 1/4 pounds)-husks removed, fruit rinsed and chopped
Four 8-inch flour tortillas (average brand = 600 calories, 14 g fat, 4 g fiber)
2 c FF or soy shredded cheddar cheese
Nonstick cooking spray

1. In a medium nonstick skillet, heat 1 tablespoon EVOO, 1 turn of the pan, over medium-high heat. Add the ground chicken and cook, stirring, until browned, 2 to 3 minutes. Add the zucchini and bell pepper, then the cumin, coriander and pepper; season with salt. Cook over medium heat for 10 to 12 minutes. Stir in the lime juice.

In a medium saucepan, heat 1 tablespoon EVOO, 1 turn of the pan, over medium-high heat. Add the garlic, onion and jalapeños and cook for 5 minutes. Stir in the beer and boil to reduce by half, about 3 minutes. Add the tomatillos and simmer for 6 to 7 minutes.

Heat a large skillet over high heat and blister the tortillas, about 30 seconds on each side.

Preheat the broiler to high. Spray the inside of an 8-inch round cake pan with non-stick cooking spray. Place a tortilla in the pan, then top with one-third of the chicken, one-quarter of the tomatillo sauce and 1/2 cup cheese. Repeat the layering 2 more times. Top with the remaining tortilla, tomatillo sauce and cheese. Broil for 2 minutes until the cheese is melted.

Serves 4

-- adapted from Every Day with Rachael Ray magazine, October 2006

2 TBS olive oil
1.5 teaspoons dried thyme
Coarse salt and ground pepper
4 boneless, skinless chicken breasts
1 medium onion, finely chopped (about 1 cup)
1/2 teaspoon dried sage
2 cups reduced-sodium chicken broth
1 cup cranberries
1/4 cup sugar (194 calories, 0 g fat, 0 g fiber)
1 teaspoon cornstarch (mixed with 1 tablespoon water) (10 calories, 0 g fat, 0 g fiber)

Preheat oven to 450 degrees. In a small bowl, mix 1 tablespoon olive oil, 1 teaspoon thyme, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Rub evenly on chicken breasts. Place on a rimmed baking sheet; roast until meat is cooked through, about 25 minutes.

Meanwhile, heat remaining TBS of oil in a large saucepan over medium heat. Cook onion, stirring occasionally, until golden, about 8 minutes. Add sage and remaining 1/2 teaspoon thyme; cook 1 minute. Add broth; simmer until reduced to 1 1/2 cups, 10 to 15 minutes. Strain mixture; return to saucepan.

Add cranberries and sugar; boil until berries burst, 5 to 8 minutes. Whisk in cornstarch mixture; return to a boil. Cook until slightly thickened, 1 to 2 minutes. Remove from heat (sauce will thicken as it stands). Season with salt and pepper. To serve, spoon sauce over chicken.

Serves 4

-- adapted from Martha Stewart Living

Suggested side dish:

Mashed white beans

1 TBS olive oil
2 garlic cloves, minced
2 cans cannellini beans, drained and rinsed
1 TBS chopped fresh sage (or 1 tsp dried)
Coarse salt and fresh ground pepper

In a large skillet, heat the olive oil over medium heat. Cook the garlic, stirring often, until golden, about 1 minute.

Add the beans, sage, and 1.25 cups of water. Cook, stirring often, until the beans are hot and the liquid thickens, about 4 minutes.

Mash the beans, leaving some whole. Season with salt and pepper.

Serves 4

-- Martha Stewart Living

This was one of WW's top ten recipes of 2005.  I found black bean sauce in the "international" aisle of my local grocery, near soy sauce, duck sauce, etc.

1 sprays cooking spray
4 medium scallion(s), chopped (green and white parts)
1 Tbsp ginger root, fresh, chopped
2 medium garlic clove(s), minced
1 pound uncooked boneless, skinless chicken breast, cut into 1-inch cubes
20 oz canned pineapple, packed in juice, use tidbits, undrained
1/4 cup black bean sauce
2 cup cooked brown rice, kept warm (regular or instant)

Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add scallions, ginger and garlic; cook until soft, about 3 minutes. Add chicken and cook until lightly browned on all sides, stirring often, about 5 minutes.

Add pineapple (with its juice; measure juice and then calculate nutritional information ) and black bean sauce to skillet; bring to a simmer. Simmer until chicken is cooked through, about 5 minutes more.

Divide rice among 4 shallow bowls and spoon chicken mixture over top.

Serves 4: yields about 1 cup of chicken and 1/2 cup of rice per serving.

--Weight Watchers

Quinoa is a whole grain that's rich in carbohydrates and is as easily prepared as rice. One cup of raw quinoa is equivalent to about three cups cooked.

4 boneless, skinless chicken breast halves, grilled and thinly sliced

For the quinoa tabbouleh:
3 c cooked quinoa, at room temperature
1/2 c cucumber, diced with skin on
1/2 c red bell pepper, diced
2 TBS fresh flat-leaf parsley, chopped
2 tsp fresh mint, chopped
2 TBS olive oil
1 TBS lemon juice
2 TBS red onion, minced
1.5 TBS sherry vinegar (we used white wine vinegar)
1/2 tsp kosher salt
1/8 tsp black pepper

For the parsley vinaigrette:
2 TBS lemon juice
1.5 TBS water
1 TBS olive oil
2.5 TBS fresh flat-leaf parsley, finely chopped
Kosher salt and black pepper to taste

Tabbouleh: In a large bowl, combine the quinoa, cucumber, bell pepper, parsley, mint, olive oil, lemon juice, red onion, and vinegar. Toss to mix. Season with salt and pepper.

Vinaigrette: Whisk together the lemon juice and water. Whisk in the olive oil, and then stir in the parsley. Season with salt and pepper.

Divide the quinoa into four dishes or containers and top with the chicken. Drizzle with the vinaigrette.

Serves 4

-- Charlie Trotter's, 816 West Armitage, Chicago; as reprinted in Runner's World magazine, September 2008

You can use any combination of brown rice, wild rice or barley. 

1.65 lb package of boneless, skinless chicken thighs (about 6)
1 TBS olive oil
1 c orange juice (130 calories, 0 g fat, 0 g fiber)
2 c low-sodium chicken broth
1/2 c whole-grain Dijon mustard
2 TBS honey (42 calories, 0 g fat, 0 g fiber)
2 tsp hot pepper sauce, such as Tabasco

Sprinkle chicken (both sides) with salt and pepper. Heat oil in heavy skillet over medium-high heat. Add chicken and saute until brown, appx. 8 minutes on each side. Add orange juice and broth to skillet. Simmer until chicken is cooked through, about 8 minutes. Transfer chicken to plate. Add mustard, honey and pepper sauce to skillet. Increase heat and boil until sauce thickens enough to coat a spoon, whisking occasionally, about 10 minutes. Return chicken to skillet. Simmer until heated through, about 2 minutes. Transfer chicken to plates; top with sauce and serve.

Serves 4

-- posted on the WW Core Board

3/4 lb skinless, boneless chicken breasts, cut into 1" cubes
3 small or 2 medium sweet potatoes, pared and cut into 1" cubes
1 large onion, chopped
1 can (29 oz) salsa-style diced tomatoes with chilis (undrained)
1 can (14.5 oz) fat-free chicken broth
1 tsp dried oregano leaves
1/2 tsp ground cumin
1.5 c frozen corn kernels (do not thaw)

In 4-quart slow cooker combine chicken, sweet potatoes, onion, tomatoes, broth, oregano, and cumin; cover and cook on Low for at least 6 hours.
Stir in corn; cook on High until chicken and vegetables are very tender, about 30 minutes.

Per serving: 270 calories; 1.5 g fat, 7 g fiber

-- posted by Lovey44

2 medium onions, chopped
6 (4 oz) boneless, skinless chicken breast halves
2 (14.5 oz) cans no-salt-added corn
2 (14 oz) cans no-salt-added diced tomatoes, undrained
1 (14 oz) can FF chicken broth
1 (12 oz) bottle chili sauce (points)
1/4 c canola oil (12 teaspoons)
2 TBS Worcestershire sauce
2 TBS cider vinegar
2 tsp dry mustard
1/2 tsp freshly ground black pepper
1/2 tsp hot pepper sauce (such as Tabasco)
Freshly ground black pepper (optional)

Place onion in a slow cooker; top with chicken. Add corn and next 9 ingredients (through pepper sauce); stir well. Cover with lid; cook on high-heat setting 1 hour. Reduce heat to low; cook 6 hours or until chicken is tender. Shred chicken (remove from crockpot if necessary, then return to stew). Ladle stew into bowls; sprinkle with additional black pepper, if desired.

Serves 9 @ 1.5 c per serving (each serving contains 3/4 tsp of your daily healthy oil requirement)

For those on Flex: 302 cal, 7.5 g fat, 4.6 g fiber per serving

-- Adapted from Cooking Light Slow Cooker Cookbook, 2004

3 lb chicken thighs and drumsticks, skin removed
1/4 c FF Italian Dressing
1/2 lb fresh mushrooms (about 10 medium), sliced (about 2 c)
1-11.5 c coarsely chopped onions (about 1 medium)
1/2 c each: red and green pepper strips
1 clove garlic, minced
1 can (14.5 oz) crushed tomatoes
1 tsp salt
1 tsp dried thyme leaves
3 c instant brown rice, uncooked

Place mushrooms, onions, peppers and garlic in slow cooker; top with the chicken. Pour dressing over chicken. Combine tomatoes, salt and thyme; pour over ingredients in slow cooker. Cover with lid. Cook on LOW for 6 to 8 hours (or on HIGH for 5 hours).

Cook rice as directed on package. Serve chicken mixture over the rice.  Be careful of bones!

Serves 6-8

-- adapted from kraftfoods.com

1.65 lb package of boneless, skinless chicken breasts (frozen or fresh)
1.5 cans of 98% FF cream of chicken soup, condensed (175 calories, 6.25 g fat, 2.5 g fiber)
1.5 packages of dry onion soup mix (177 calories, 3 g fat, 4 g fiber)
24 oz FF sour cream
8 oz mushrooms

Place chicken in bottom of crock pot. Combine all remaining ingredients except for the mushrooms. Pour mixture evenly over chicken; place mushrooms on top. Cover and cook on LOW 6-8 hours or until chicken is cooked through.

Serves 6

-- posted on the WW Core board by AnnieI81

Note: the original recipe called for 1 lb chicken, 1 can soup, 1 pkg soup mix, 16 oz sour cream, and 4 oz mushrooms.

1 lb chicken breasts cut into strips
1/4 c chicken broth
2 TBS Fajita seasoning
Green bell pepper, seeded, ribbed, and cut into strips
Onion, peeled and sliced
Jalapeno slices to taste (optional)

Place chicken, peppers, onions, and jalapenos in crockpot. Mix broth and seasoning together. Pour over chicken and vegetables. Cook on low 6-8 hours.

-- WW Core Board

Note that this is a spicy soup. If you're not a fan of fiery foods, then use one can of RoTel and an equal amount of canned plain diced tomatoes.

1 onion, chopped
1 (16 oz) can chili beans, drained and rinsed
1 (15 oz) can black beans, drained and rinsed
1 (15 oz) can whole kernel corn, drained, or frozen corn
1 (8 oz) can tomato sauce
1 (12 oz) can or bottle beer
2 (10 oz) cans diced tomatoes with green chilies, undrained
1 (1.25 oz) package taco seasoning (average all brands:  90 calories, 0 g fat, 0 g fiber - whole package) 
1.65 lb boneless, skinless chicken thighs
shredded FF or soy Cheddar cheese (optional)
FF sour cream (optional)

Place the onion, chili beans, black beans, corn, tomato sauce, beer, and diced tomatoes in a slow cooker. Add taco seasoning, and stir to blend. Lay chicken on top of the mixture, pressing down slightly until just covered by the other ingredients. Set slow cooker for low heat, cover, and cook for 5 hours.

Shred chicken and continue cooking for 2 more hours (you can skip this step and just shred at the end of 7 hours). Serve topped with cheese and sour cream if desired.

Serves 8

-- adapted from www.allrecipes.com, posted by Tryingsoveryhard on the WW Core Board

1 lb bone-in skinless chicken thighs (I used boneless)
1/2 c lime juice
1.5 c chicken broth
2 cloves garlic, finely chopped
1/2 tsp thyme, dried
1/4 tsp black pepper
2 TBS oil
1.5 c instant brown rice, uncooked

Combine all ingredients except rice in crockpot and cook on low 8 to 10 hours (or 4 to 5 hours on high). Add rice during last 30 minutes of cooking, or cook separately.

Serves 4

-- posted by GLJorgeRN on the WW Core Board

6 boneless, skinless chicken thighs
1/2 lb shrimp, peeled and deveined
1 large onion, diced
1 red bell pepper, seeded and diced
1 green bell pepper, seeded and diced
3 cloves garlic
1 (14.5 oz can) diced tomatoes, undrained
2 c chicken broth or stock
1.5 c brown rice
2 TBS Italian seasoning
1 tsp turmeric
Pinch saffron threads
3/4 tsp salt
1/2 c frozen peas
Sliced scallions, for garnish (optional)

Place all ingredients except shrimp and peas in crock pot. Stir well. Cover and cook on low 5 hours. Add shrimp and peas and cook an additional 20 minutes. Serve; top with scallions, if desired.

12 skinless, boneless chicken thighs (about 3 lbs)
14 oz can diced tomatoes, undrained
6 oz can tomato paste
1/2 c chopped onion
1 TBS minced garlic
1 TBS Italian seasoning

Arrange chicken in a 4-qt or larger slow cooker. In a medium bowl, combine all remaining ingredients. Pour over chicken. Cover and cook on HIGH for 1 hour; reduce heat to LOW and cook 4-5 hours, or until chicken is tender.

Serves 6 (serving size: 2 thighs)

-- adapted from "Cooking Light Slow Cooker: 57 Essential Recipes to Eat Smart, Be Fit, Live Well," Terri Laschober, Editor (Oxmoor House, $17.95), reprinted in The Charlotte Observer

Count points for the peanut butter depending on what brand and type you use ... reduced fat, natural, etc. vary widely ... be sure to divide the total points by 4 servings.  This is one of those recipes that actually tastes better left over.

1.5 - 2 lbs boneless skinless chicken thighs
3/4 c hot salsa
1/4 c peanut butter (380 calories, 32.5 g fat, 4 g fiber)
1 TBS soy sauce or fish sauce
2 TBS lime juice
1 tsp freshly grated ginger

Chopped peanuts for garnish (optional - count points if you do)
Cilantro for garnish

Spray crockpot with Pam. Place chicken in crockpot. Combine salsa, peanut butter, soy sauce, lime juice and ginger. Stir well and pour over chicken. Mix well. Cook on low 8-9 hours ** SEE NOTE BELOW.

Serve with brown rice or over whole-wheat soba noodles.

** It only took about five hours in my crockpot. The meat was shredded.

--posted on the WW core board

1 lb boneless, skinless turkey or chicken breast(s), cut into 1" pieces
16 oz canned kidney beans, drained and rinsed
15 oz canned tomato sauce
29 oz canned stewed or diced tomatoes, Italian-style
4 oz mushrooms, canned, drained and sliced
1 medium green pepper, chopped
1 small onion, chopped
2 medium celery stalks, chopped
3 medium garlic clove(s), chopped
1 c water
1 TBS Italian seasoning
6 oz uncooked whole-wheat spaghetti, broken in half

Place all ingredients, except spaghetti, in a slow cooker. Cover and cook on low heat for 4 hours or until vegetables are tender.

Turn setting to high heat; stir in spaghetti and cover. Stir again after 10 minutes; cover and cook until pasta is tender, about 20 minutes more.

Serves 8

-- www.weightwatchers.com

We subbed cilantro for parsley and will cut the lime juice in half next time. Below is the original recipe.

Sauce:
1/4 c finely chopped green onions
1/4 c finely chopped parsley
1/4 c fat-free sour cream
2 TBS fresh lime juice
1/4 tsp salt
1/8 tsp ground cumin
1/8 tsp ground red pepper
1 ripe peeled avocado, seeded and coarsely mashed

Chicken:
2 TBS brown sugar (66 calories, 0 g fat, 0 g fiber)
1 tsp ground cumin
1/2 tsp salt
1/2 tsp freshly ground black pepper
4 (6 oz) skinless, boneless chicken breast halves
Cooking spray

To prepare sauce, combine first 8 ingredients; set aside. Preheat oven to 400°.

To prepare chicken, combine sugar, 1 tsp cumin, 1/2 tsp salt, and 1/2 tsp black pepper; sprinkle evenly over chicken. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 3 minutes or until browned. Turn chicken over. Place pan in oven; bake at 400° for 10-20 minutes or until done. Serve chicken with sauce.

Yield: 4 servings (serving size: 1 breast half and about 3 tablespoons sauce)

CALORIES 301 (27% from fat); FAT 9g (sat 1.5g,mono 4.8g,poly 1.3g); PROTEIN 41.6g; CHOLESTEROL 101mg; CALCIUM 76mg; SODIUM 575mg; FIBER 3.6g; IRON 2.1mg; CARBOHYDRATE 12.5g

-- posted by KerryMcC, from Cooking Light, JANUARY 2007

4 c diced, cooked boneless, skinless chicken breast (about 1.5 lb)
2 TBS lime juice
2 mangoes or papayas or a combination of the two, peeled, pitted, and cut into 1" pieces
2 celery stalks, chopped
4 scallions, sliced thin (use the white part and some of the green part)
1/4 c FF plain yogurt
1/4 c FF mayonnaise
1.5 tsp curry powder
1/2 tsp cumin
Salt and pepper to taste
Lettuce for lining the plates (optional)
Chopped cashews (optional; points)

In a large bowl, combine the chicken, lime juice, mango/papaya, celery, and scallions.

In a small bowl, whisk together the yogurt, mayonnaise, spices, salt, and pepper to taste. Add to the chicken mixture, and toss. Arrange a mound of chicken on top of the lettuce. Garnish each portion with chopped cashews, if using.

Serves 6

-- Joan Lunden's Healthy Cooking

8 skinless, boneless chicken thighs
1 tsp salt
1/2 tsp freshly ground black pepper
2 TBS olive oil
1 large onion, thinly sliced
8 cloves garlic, peeled and thinly sliced
1 lb carrots, peeled and cut into 1" diagonal pieces
1 c Chardonnay or dry white wine (100 calories, 0 g fat, 0 g fiber)
1.25 c chicken broth
1 tsp fresh rosemary leaves, chopped (or 1/2 tsp dried)
1/2 tsp fresh thyme (or 1/4 tsp dried)
1 bay leaf
1/3 c green onions, white and green parts, diagonal sliced
2 c cooked brown rice, for serving

Preheat oven to 350*F.

Rinse the chicken thighs and pat dry; sprinkle with salt and pepper. Heat the olive oil in a heavy 5-qt Dutch oven over medium-high heat. Place the chicken in the hot Dutch oven and sear each side until just browned, about 3 minutes. (You may need to brown the chicken in batches.) Transfer the chicken to a plate and set aside.

Add the onion to the Dutch oven and saute until soft and golden, about 6 minutes. Add the garlic and carrots, and saute 2 minutes more. Add the wine, chicken broth, rosemary, thyme and bay leaf, and stir to blend. Add the thighs and their juices back to the Dutch oven, and spoon carrot mixture on top. Cover, and place the pot in the preheated oven. Bake until the chicken is tender, about 1 hour. Serve with brown rice and garnish with chopped green onions.

Serves 4-6 (points assumes 4 servings)

Per serving, for those on Flex: 610 calories, 19 g fat, 3 g fiber

-- posted by Toiles on the WW Core Board

I have only one duck recipe, so I'm sneaking it in here.

NOTE: This is a wetter casserole. If you prefer it drier, then cut the sauce by half.

1.62 oz packet of Old El Paso Enchilada Sauce Mix (160 calories, 0 g fat, 0 g fiber)
6 oz canned tomato paste
8 c water, divided
2 TBS canola oil
1 c onion, chopped
1/2 c green bell pepper, seeded and chopped
1 medium garlic clove, minced
1.5 c dry yellow cornmeal
Cooking spray
15 oz canned black beans, drained and rinsed
15 oz canned yellow corn, drained and rinsed
2 c cooked chicken breast, skinless, diced
1.5 c FF or soy shredded cheddar cheese

Preheat oven to 350*. Prepare enchilada sauce according to package directions, using tomato paste and 3 c water. (You will end up with 3 c sauce, total.)

Heat oil in a large saucepan or skillet over medium heat. Add onion, pepper and garlic. Cook, stirring, until translucent, about 5 minutes. Remove 1 c of onion mixture and place in a large mixing bowl; set aside. Stir 3 c water into remaining onion mixture and bring to a boil.

Meanwhile, add cornmeal to remaining 2 c of water in a medium bowl and stir to combine. Gradually add cornmeal mixture to boiling water/onion mixture. Cook over low heat, stirring occasionally, until cornmeal is thickened, about 4-6 minutes.

Coat a 9x13" baking dish with cooking spray. Spread cornmeal mixture evenly in bottom of dish. Spoon beans, corn and chicken into reserved onion mixture; combine thoroughly. Spread half of enchilada sauce over cornmeal layer; top with all of bean mixture then remaining enchilada sauce. Sprinkle with cheese. Bake until heated through and cheese is melted, about 45 minutes. Slice into 8 pieces and serve.

Serves 8

-- posted on the WW Core Board

Remove the skin prior to eating, and either skip the gravy or guess nutritional information .

1 (5 to 6-pound) whole roasting chicken, neck and giblets discarded
Salt and freshly ground black pepper
1 orange, quartered
1 lemon, quartered
1 head garlic, halved crosswise, plus 3 garlic cloves, chopped
2 (14 oz) cans reduced-sodium chicken broth
1/4 c frozen orange juice concentrate, thawed (110 calories, 0 g fat, .5 g fiber)
1/4 c fresh lemon juice
2 TBS olive oil
1 TBS chopped fresh oregano leaves
Kitchen string or butcher twine

Position the rack in the center of the oven and preheat to 400*. Pat the chicken dry and sprinkle the cavity with salt and pepper. Stuff the cavity with the orange, lemon, and garlic halves. Tie the chicken legs together with kitchen string to help hold its shape. Sprinkle the chicken with salt and pepper.

Place a rack in a large roasting pan. Place the chicken, breast side up, on the rack in the pan. Roast the chicken for 1 hour, basting occasionally and adding some chicken broth to the pan, if necessary, to prevent the pan drippings from burning. Whisk the orange juice, lemon juice, oil, oregano, and chopped garlic in a medium bowl to blend. Brush some of the juice mixture over the chicken, after it has baked 1 hour. Continue roasting the chicken until an instant-read meat thermometer inserted into the innermost part of the thigh registers 170*, basting occasionally with the juice mixture and adding broth to the pan, about 45 minutes longer. Transfer the chicken to a platter. Tent with foil while making the sauce (do not clean the pan).

Place the same roasting pan over medium-low heat. Whisk in any remaining broth and simmer until the sauce is reduced to 1 cup, stirring often, about 3 minutes. Strain into a 2-cup glass measuring cup and discard the solids. Spoon the fat from the top of the sauce. Serve the chicken with the pan sauce.

Serves 6

-- Giada de Laurentiis

1.5 lbs baby new potatoes, quartered
1 TBS olive oil
3 garlic cloves, minced
1/8 c white-wine vinegar
1.5 TBS fresh thyme leaves, chopped, plus more for garnish
coarse salt and ground pepper
1.5 lbs chicken cutlets (about 12)

Heat grill to medium. Fold a 4' long sheet of aluminum foil in half to make a double-layered sheet. Place the potatoes on one half of the double layer. Fold the foil over potatoes and crimp the edges to seal, forming a packet. Place on grill and cook, turning over once, until potatoes are tender, about 25 minutes. Remove from heat; leave potatoes wrapped in foil to keep warm.

Meanwhile, make marinade: in a large baking dish, whisk together oil, garlic, vinegar, thyme, 1/2 tsp salt, and 1/4 tsp pepper. Add chicken; turn several times to coat. Let marinate at room temperature at least 10 minutes and up to 30 minutes.

Lift chicken from marinade and grill until browned and cooked through, about 5 minutes per side. Remove from grill. Remove warm potatoes from foil; season with salt and pepper.

Serves 4

--Everyday Food magazine, a Martha Stewart publication

3/4 c chicken broth, reduced-sodium
2 TBS cornstarch (60 calories, 0 g fat, 0 g fiber)
2 TBS Splenda
2 TBS low-sodium soy sauce
1/2 tsp ground ginger
1 TBS white wine vinegar
2 medium scallions, chopped
2 medium garlic cloves, minced
1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
1 lb uncooked boneless, skinless chicken breast, cut into 2-inch pieces
2 c cooked brown rice, kept hot

In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.

Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.

Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.

Serve chicken and sauce over rice. Yields about 1 cup of chicken and sauce and 1/2 cup of rice per serving.

Serves 4

-- www.weightwatchers.com

I used regular soy sauce and would cut it back just a bit next time, or use reduced-sodium. Otherwise, very good and different.

Nonstick cooking spray
2 eggs, lightly beaten
1 c chopped green onions
1 c finely shredded carrots
1/4 c reduced-sodium soy sauce
4 cloves garlic, minced
2 TBS sesame seeds (104 calories, 9 g fat, 2 g fiber)
1 TBS finely chopped lemongrass or 2 tsp finely shredded lemon peel (optional)
1 TBS grated fresh ginger
2 tsp chili powder
1.5 lb uncooked lean ground chicken

Preheat oven to 350*. Coat an 8 x 4 x 2" loaf pan with cooking spray; set aside. In a bowl, combine eggs, onions, carrots, soy sauce, garlic, sesame seeds, lemongrass, ginger, and chili powder; add chicken. Mix well. Pat into pan.

Bake for 60 to 70 minutes or until an instant-read thermometer inserted into center of loaf pan registers 165*F. Let stand 10 minutes before removing from pan.

Serves 6-8

-- Better Homes & Gardens magazine, 10/07

NOTE:  The recipe suggested serving the meat loaf with Pad Thai noodles topped with Pad Thai sauce. Instead, we did this, and it was very good:

8 oz whole-wheat spaghetti, cooked and kept hot
Sauce:
2 TBS fish sauce
2 TBS FF chicken stock or FF chicken broth
1 TBS ketchup
1 TBS peanut butter (94 calories, 8 g fat, 3 g fiber)

Combine sauce ingredients and stir well with a fork. Toss with hot noodles.

Skinned chicken pieces, about 2-2.5 pounds, or 8 boneless, skinless chicken breasts
1/3 cup honey (340 calories, 0 g fat, 0 g fiber)
1/4 cup Dijon mustard
2 crushed garlic cloves, chopped
1 small yellow onion, chopped
2 tsp fresh lemon juice
2 tsp curry powder
Pinch of thyme (optional)
1 tsp salt

This dish can be baked after sauce is added or cooked in a skillet on the stove top.

Season chicken with salt, pepper, and thyme. Spray a large skillet with Pam or add about 1 TBS oil.  Fry chicken over medium-high to high heat, about 5 minutes on one side.

While the chicken is frying, make the sauce: Combine honey, mustard, garlic, onion, lemon juice, and curry powder in small sauce pan and heat over medium low, whisking to combine, about 3-4 minutes.  Turn chicken over to brown other side.  Pour curry sauce over chicken to coat evenly. Cover the skillet with a lid.

Stovetop prep: Turn down heat to medium or just below medium-high and cook about 20 minutes or until chicken juices run clear.

Oven prep: Remove the browned chicken from the skillet, place in casserole, add sauce and bake in oven for about 20-30 minutes on 350*, covered.

Serves 4

-- posted by Katnova on the WW Core Board

This is similar to egg drop soup.  I added some shredded chicken to make it heartier.

64 oz (8 c) chicken broth
One 2" strip lemon peel and juice of 1 large lemon
1 bay leaf
Pinch saffron or saffron powder
1/2 c whole-wheat orzo
2 large eggs plus 3 large yolks
2 drops hot sauce
Flat-leaf parsley, chopped (a couple of generous handfuls)
Salt and freshly ground pepper

In a soup pot, bring the broth, lemon peel, bay leaf and saffron to a boil. Stir in the orzo and boil for 5 minutes. Cover, remove the pan from the heat and let the orzo steep for 5 minutes. Discard the lemon peel and bay leaf.

In a bowl, whisk the eggs and egg yolks, lemon juice and hot sauce. Whisk in 1/2 cup soup to temper the eggs, then whisk the egg mixture into the soup. Cook on low heat, whisking, for 5 minutes. Stir in the parsley; season with salt and pepper.

Serves 4-6

-- adapted from Everyday with Rachael Ray magazine

1/2 c fresh lemon juice
1/2 c FF chicken broth
2 TBS olive oil
4 medium garlic clove(s), minced
2 TBS dried oregano
1.5 lb boneless, skinless chicken thighs, about 8 thighs
1 lb uncooked new potatoes, cut in half or quartered, depending on size (about 10 potatoes)
Cooking spray

Place lemon juice, broth, oil, garlic and oregano in a large resealable plastic bag or medium glass bowl. Add chicken, seal bag or cover bowl, and marinate at least 2 hours or up to overnight in refrigerator.

Preheat oven to 350ºF. Coat a 9 X 11-inch pan with cooking spray. Place chicken and marinade in pan; add potatoes. Bake 60 minutes, or longer for softer potatoes. Yields about 2 chicken thighs and 5 potato halves per serving.

Note: You may substitute boneless, skinless chicken breasts for the thighs but reduce the cooking time by 15 minutes.

Serves 4 (8 pts for those on Flex)

-- www.weightwatchers.com

1/2 c FF Italian dressing
1 lb boneless skinless chicken breast, chopped
2 cans (14.5 oz) sliced stewed tomatoes, undrained
2 c reduced-sodium chicken broth
2 medium zucchini, chopped
1 c whole-wheat elbow macaroni, uncooked
2 tsp dried basil leaves
1 c FF or soy mozzarella cheese, shredded

HEAT dressing in large saucepan on medium heat. Add chicken; cook 5 min., stirring once.

ADD tomatoes, broth, zucchini, macaroni and basil. Bring to boil on high heat.

REDUCE heat to medium; simmer 8 min. or until macaroni is tender. Sprinkle with cheese.

Serves 4-6

-- adapted from www.kraftfoods.com

3 cups cooked brown rice
1 pound boneless skinless chicken breasts, cut into bite sized pieces
3 cups chopped fresh broccoli
2 cups chopped fresh mushrooms
1 medium onion, chopped
1 clove garlic, minced
3 tablespoons Dijon mustard
1 tablespoon honey (60 calories, 0 g fat, 0 g fiber)
1 tablespoon balsamic vinegar
1 teaspoon tarragon
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Heat large skillet coated with cooking spray over medium-high heat. Add chicken; cook, stirring 3 - 5 minutes or until chicken is brown and partially cooked. Add broccoli, mushrooms, onion and garlic; cook 4 - 5 minutes or until vegetables are crisp-tender. Stir in rice, mustard, honey, vinegar, tarragon, salt and pepper. Cook, stirring 3 - 5 minutes or until well blended.

Serves 6

-Uncle Ben's brand recipe (posted by DoraLisa2005)

1.5 lb boneless, skinless chicken thighs
1 medium onion, halved and thinly sliced
1 can (14.5 oz) diced tomatoes, drained
2 TBS tomato paste
1 TBS grated ginger (from a 1" piece)
2 garlic cloves, minced
1/2 tsp ground coriander
1/4 tsp cayenne pepper
Coarse salt and ground pepper
1/2 c plain FF yogurt
1/4 c chopped fresh cilantro
1/2 tsp garam masala (optional)
Cooked brown rice, for serving

1.  Crockpot method:  In a 5- to 6-quart slow cooker, stir together chicken, onion, tomatoes, tomato paste, ginger, garlic, coriander, and cayenne; season with salt and pepper

2.  Cook on high 4 hours (or on low, 8 hours), until fork-tender.  Stir in yogurt, cilantro, and, if using, garam masala.  Serve with rice.

Oven method:  Preheat oven to 350*.  Follow step 1, using a 5-quart lidded heavy pot.  Stir in 2 cups water.  Cover; bake until tender, about 2 hours.  Stir in yogurt, cilantro, and, if using, garam masala.

-- adapted from Everyday Food, a Martha Stewart publication

3/4 tsp ground cinnamon
3/4 tsp ground allspice
1/2 tsp garlic salt
1/4 tsp dried thyme
1/4 tsp table salt
1/4 tsp black pepper
1/8 tsp cayenne pepper, or to taste
2 TBS fresh lime juice, divided
1 lb boneless, skinless chicken thigh(s), about 6 thighs
1 large mango(es), diced
2 small shallot(s), finely chopped
1 large jalapeno pepper(s), cored, seeded and minced (do not touch seeds with bare hands)
1 TBS cilantro, fresh, minced
1/8 tsp table salt, or to taste

Preheat grill to medium heat.

Combine cinnamon, allspice, garlic salt, thyme, 1/4 teaspoon of salt, black pepper, cayenne pepper and 1 tablespoon of lime juice on a plate; mix to a paste. Brush both sides of chicken with seasoning paste; set aside for 10 minutes to allow flavors to blend.

Meanwhile, combine mango, shallot, jalapeno, cilantro, remaining tablespoon of lime juice and 1/8 teaspoon of salt in a bowl.

Place chicken on preheated grill. Grill for 10 minutes; flip and grill until cooked through, about 6 minutes more. Cut each chicken thigh in half to serve.

Serves 4 (serving = 3 pieces of chicken (1 1/2 thighs total) and about 1/2 cup of salsa per serving)

Notes

Get crafty with leftovers: If you’re only cooking for 2 people, still make this recipe for 4 servings. Then combine the leftover chicken with 2 cups of arugula and 1 cup of cooked asparagus for an entrée salad another night.

-- www.weightwatchers.com

1 TBS canola oil, divided
4 c broccoli florets
1 TBS minced ginger, divided
2 TBS water
1 lb boneless, skinless chicken breasts, diced
1/2 c FF, less-sodium chicken broth
1/2 tsp crushed red pepper
2 TBS hoisin sauce (70 calories, 1 g fat, 0 g fiber)
2 TBS rice wine vinegar
2 TBS low-sodium soy sauce
1 tsp cornstarch (20 calories, 0 g fat, 0 g fiber)
4 garlic cloves, minced
1 oz chopped salted peanuts (166 calories, 14 g fat, 2 g fiber) (optional)

Heat 1 tsp oil in a large nonstick skillet or wok over medium-high heat. Add broccoli and 2 tsp ginger to the pan; saute 1 minute. Add water. Cover; cook 2 minutes or until broccoli is crisp-tender. Remove broccoli from pan and keep warm.

Heat remaining 2 tsp oil in same pan; add remaining 1 tsp ginger and chicken. Cook 4 minutes or until chicken is lightly browned, stirring frequently.

Combine broth and next six ingredients (through garlic) in a small bowl, and stir with a whisk. Add broth mixture to pan; cook 1 minute or until mixture thickens, stirring occasionally. Return broccoli to pan; toss to coat. Sprinkle with peanuts.

Serves 4 (each serving contains 3/4 tsp healthy oil)

-- posted on the WW Core board

1/4 c lemon juice
2 TBS olive oil
2 TBS finely chopped green onion
1/2 tsp dried basil or 1 TBS fresh basil
1/4 tsp salt

Combine all ingredients and mix well. Add 1 to 2 lbs of chicken. Marinade for one to four hours in the refrigerator. Discard marinade and broil or grill chicken, until cooked through.

Serves 6

-- Quick & Healthy Cookbook, by Brenda J. Ponichtera

This is excellent with lemon-basmati rice (recipe posted under "Side dishes.")

4 boneless, skinless chicken breasts
juice and zest of one lemon
1 tsp ground cinnamon
3 tsp olive oil, divided
3 shallots, sliced
1 c chicken broth

Combine lemon zest and juice, 2 tsp oil, and cinnamon in a shallow sidh or pie plate. Add chicken and turn to coat. Don't allow the chicken to marinate more than a few minutes, or else the acidity of the lemon will make the chicken mushy.

Spray a large skillet with non-stick cooking spray and place over medium-high heat. Brown the chicken, approximately 3 minutes on each side. Remove chicken and set aside.

Add the remaining tsp of oil and the shallots to the skillet. Cook, stirring for about 2 minutes. Stir in chicken broth and cook for about 5 minutes, until sauce is syrupy. Place chicken and juices that have accumulated back into the skillet; reduce heat to medium-low and simmer until the chicken is cooked through, 10-15 minutes.

Serves 4 (each serving contains 3/4 tsp of healthy oil)

-- Posted on the WW Core Board by ConspiracyGirl (http://theweekendchef.exit-23.net/)

1/4 c olive oil (12 tsps)
2 TBS fresh lemon juice
1.5 tsp minced garlic
1 TBS chopped fresh oregano (we used 1 tsp dried)
1 tsp red pepper flakes
Grated zest of 1 lemon
6 boneless, skinless chicken thighs, cut into 1.5" chunks

Tzatziki:
1/2 large cucumber (about 7 ounces)
2 c plain FF yogurt
2 TBS chopped fresh parsley (we used 2 tsp dried)
2 TBS chopped fresh mint (we used 2 tsp dried)
1 TBS fresh lemon juice
Kosher salt and freshly ground black pepper

Fire up the grill for medium-hot direct heat.

Combine the olive oil, lemon juice, garlic, oregano, red pepper flakes and lemon zest in a nonreactive pan. Add chicken and marinate in the refrigerator for 30 to 45 minutes.

Meanwhile, prepare the Tzatziki: Peel and seed cucumber and cut into small dice. In a bowl, combine cucumber, yogurt, parsley, mint and lemon juice. Season to taste with salt and pepper. Cover and refrigerate.

Thread chicken on water-soaked skewers, shaking off excess marinade. Season generously with salt and pepper. Grill chicken on both sides, turning as needed, until done, about 8 minutes.

Remove chicken from the grill and serve with Tzatziki.

Serves 4

-- Tom Douglas, The Costco Connection, May 2007

4 boneless, skinless chicken breasts
8 oz portabello mushrooms
2 oz smoked mozzarella cheese, part-skim (144 calories, 9 g fat, 0 g fiber)
1 TBS olive oil
2 cloves garlic, chopped
1 red bell pepper, diced
1 c chicken broth or chicken stock
8 oz spinach, chopped
4 servings of Israeli couscous or ww orzo, cooked
Sea salt and pepper to taste

Place breasts, skin side down, onto a heated grill and cook halfway. Turn breasts over and arrange mushrooms on top of breasts. Cover the topped breast with a pie tin or small cookie sheet. This will heat the mushrooms.

In a hot saute pan, place the oil, garlic, peppers, salt and pepper. Saute until garlic begins to brown. Add couscous/orzo and chicken broth/stock, and saute for one minute, stirring to prevent sticking. Add spinach and toss until spinach begins to wilt. Place smoked mozzarella slices over mushrooms/breasts.

Plate spinach/orzo. Place cooked breast on top of spinach/orzo.

Serves 4

-- Adapted from Macaroni Grill recipe

Recipe is posted under "turkey" (you can use your choice of ground turkey or ground chicken).

1 small onion, chopped
1 small sweet red pepper, chopped
1 medium garlic clove, minced
1 lb boneless, skinless chicken thighs, cut into bite-size pieces
1/4 tsp saffron
1/4 tsp ground cinnamon
1/8 tsp ground cumin
1/4 tsp salt
1/4 tsp black pepper
1/8 tsp red pepper flakes, crushed
1 (14.5 oz) can diced tomatoes
1.25 c fat free chicken broth
3/4 c cooked couscous, Israeli-variety (382 calories, 0 g fat, 4.5 c fiber)

Coat a medium nonstick pot with cooking spray. Add onion, red pepper and garlic; sauté, stirring frequently, for 5 minutes.

Add chicken and brown lightly on both sides, about 4 minutes.

Stir in saffron, cinnamon, cumin, salt, pepper and red pepper flakes; cook for 30 seconds.

Stir in diced tomatoes, broth and couscous. Simmer until chicken is cooked through, about 10 minutes.

Serves 4

-- www.weightwatchers.com

1 lb ground chicken or turkey breast
Salt and freshly ground pepper
Zest of 1 lemon
A couple handfuls of FF or soy Parmesan cheese, grated
1 garlic clove, finely chopped
One (10 oz) package frozen chopped spinach, thawed and wrung dry in a kitchen towel
1 TBS fresh thyme (or 1 tsp dried thyme)
Extra-virgin olive oil (EVOO), for liberal drizzling
Four 1/2" thick slices of ripe beefsteak tomato
One (14 oz) can artichoke hearts in water, drained and thinly sliced
4 slices of FF or soy provolone cheese (or whatever cheese you like; we used cheddar)

Preheat a grill, grill pan or large nonstick skillet to medium-high. If using a grill pan or skillet, preheat the broiler.

Place the ground chicken/turkey in a medium bowl and season with salt and pepper. Add the lemon zest, parm, finely chopped garlic, spinach, thyme and a drizzle of EVOO, about 2 tablespoons, and combine. Form into 4 patties and cook the burgers until firm and cooked through, about 6 minutes on each side.

In the last 2 minutes of the burgers' cooking time, divide the sliced artichokes evenly among the burgers, then cover each with the sliced cheese. If cooking on the grill, drop the lid to melt the cheese. If cooking on the stovetop, tent your grill pan or skillet with aluminum foil. Place a tomato slice on top of each of the burgers and serve immediately.

Serves 4

-- Everyday with Rachael Ray magazine

1 c chopped orange sections
1/2 c orange juice (64 calories, 0 g fat, 0 g fiber)
1/4 c chopped green onions
1/4 c low-sodium soy sauce
3 TBS fresh lemon juice
2 TBS olive oil
1 TBS honey (64 calories, 0 g fat, 0 g fiber)
2 tsp grated peeled fresh ginger
1 tsp ground coriander seeds 
1.5 lb chicken breast tenders 

Combine first 9 ingredients in a large heavy-duty zip-top plastic bag; add chicken.  Seal, and marinate 1/2 hour.  Heat a large non-stick skillet over medium-high heat.  Add the chicken mixture, and cook 15 minutes.  If you prefer, bake in a 375* oven 40-45 minutes, or until chicken is cooked through. 

Serves 4

--adapted from Cooking Light

1 (14.5 oz) can chicken broth
5 sprigs fresh thyme (or 1 TBS dried)
4 skinless, boneless chicken breast halves (about 1.75 lb)
1.5 c chopped seedless green grapes
3/4 c finely chopped red onion
18 large basil leaves, thinly sliced
2 TBS extra-virgin olive oil
Juice and grated peel of 1 lemon
Salt
One 10-ounce box (1.5 c) instant whole-wheat couscous

In a large pot, bring 5 cups salted water, the broth and thyme to a boil. Add the chicken, lower the heat and simmer, uncovered, for 7 minutes. Remove the pot from the heat, cover and let stand for 15 minutes. Transfer the chicken to a cutting board and let rest for 5 minutes, then cut into 1/2" thick slices. Reserve the poaching liquid.

In a medium bowl, combine the grapes, onion, basil, olive oil, lemon juice and half the lemon peel. Season with salt and set aside.

Return the poaching liquid to a boil. Pour 1.5 c boiling liquid over the couscous, cover and let stand for 5 minutes. Add the remaining lemon peel and fluff with a fork. Place the chicken over the couscous and top with the grape relish.

Serves 4

-- adapted from Every Day with Rachael Ray Magazine, May 2007

Recipe posted under "turkey recipes."

If you are using leftover or rotisserie chicken, then just add it in with the canned goods and spices.

1 medium onion, chopped
1/2 bell pepper, chopped
2 cloves garlic, minced
1 lb chopped boneless skinless chicken breast or thighs
1 (28 oz) can chopped tomatoes
1 (30 oz) can hominy, drained
1 small can salsa verde
1 914.5 oz) can chicken broth
1/2 tsp cumin
3/4 tsp corriander
1 TBS ground chili powder, or more to taste
1/2 tsp pepper
1 tsp sugar or sugar substitute
Fresh cilantro to taste, or one cube frozen from TJ's

Saute chicken to brown. Saute fresh veggies til soft. Dump in everything else cook till flavors meld.

-- Posted on the Core Board by ijkhpnp

This chicken gets very dark when roasting. If you're concerned about burning, tent with foil, however be sure to remove it for the last 15 minutes of cooking.

1/4 cup balsamic vinegar (this is 12 tsp)
1/4 cup extra-virgin olive oil
2 teaspoons salt
1 teaspoon freshly ground black pepper
3 tablespoons herbes de Provence
1 medium lemon, juiced and halves reserved
1 (5 to 6-pound) roasting chicken
4 sprigs rosemary
8 cloves garlic
1 thinly-sliced white onion
4 fennel bulbs

Preheat the oven to 350 degrees F.
Combine the vinegar, oil, salt, pepper, herbes de Provence, and lemon juice in a bowl, whisking until emulsified.

Pour over the chicken, taking care to completely coat it. Insert the reserved squeezed lemons, plus the rosemary and garlic into the cavity. Layer the onions in a roasting pan and place the chicken on top. Slice the fennel in half lengthwise and surround the chicken with it, cut side down.

Put the chicken in the oven and roast for 1 1/2 to 2 hours, basting occasionally.

HWC note: Use a meat thermometer to test for doneness, if desired; chicken should have an internal temp of 180*. Remove skin prior to eating.

Serves 6

-- Adapted from Reggie Southerland, finalist in 2006 Next Food Network Star competition

1 tsp canola oil
Cooking spray
1/2 c chopped red onion
1.5 tsp minced fresh or 1/2 tsp dried thyme
1/2 tsp salt, divided
4 (4-ounce) skinned, boned chicken breast halves
1/3 c seedless raspberry preserves (average brand: 265 calories, 0 g fat, 0 g fiber)
2 TBS balsamic vinegar
1/4 tsp pepper

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add onion; sauté 5 minutes. Combine thyme and 1/4 teaspoon salt; sprinkle over chicken. Add chicken to skillet; sauté 6 minutes on each side or until done. Remove chicken from skillet; keep warm. Reduce heat to medium-low. Add 1/4 teaspoon salt, preserves, vinegar, and pepper, stirring constantly until the preserves melt. Spoon raspberry sauce over chicken.

Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons sauce)

-- posted by Klwozniak on the WW Core Board

8 oz parsnip(s), peeled, halved lengthwise, and cut into 2" lengths
1 lb turnip(s), peeled and cut into 1"chunks
2 small red onions, cut into 1"-wide wedges
2 TBS red-wine vinegar
2 TBS olive oil
1 tsp dried thyme
coarse salt and ground pepper
2 TBS chopped fresh parsley
2 lb chicken drumsticks and/or thighs, bone-in, skin removed
1 TBS honey (64 calories, 0 g fat, 0 g fiber)
1.5 lb firm, ripe pears, halved, cored, and cut into 1/2"-thick wedges

Preheat oven to 375°. On a large rimmed baking sheet (or two small ones), toss parsnip, turnip, and onions with vinegar, 1 tablespoon oil, and 1/2 teaspoon thyme; season with salt and pepper.

In a small bowl, combine parsley and remaining 1/2 teaspoon thyme; season with salt and pepper. Spread parsley mixture over chicken. Push vegetables to edges of baking sheet; place chicken pieces in center, and roast 30 minutes.

Meanwhile, in a small bowl, combine honey and remaining tablespoon oil. Remove baking sheet from oven; add pears, and toss with vegetables to combine. Brush top of chicken pieces with honey mixture; roast 30 minutes more or until an instant-read thermometer inserted in thickest part of thigh (avoiding bone) registers 175°. Serve immediately.

Serves 4

-- adapted from Everyday Food magazine, a Martha Stewart publication

If you like, you can easily substitute four bone-in, skinless chicken breasts (ten to twelve ounces each) for the Cornish hens in this recipe.

1.5 lbs mixed red and green seedless grapes
8 shallots, root end intact, halved if large (Shallots often have two lobes, which should be separated before peeling.)
6 sprigs thyme, plus leaves for hens
2 TBS olive oil
Coarse salt and ground pepper
4 Cornish game hens (1 to 1 1/4 pounds each)

Preheat oven to 450°. On a rimmed baking sheet, toss grapes and shallots with thyme sprigs, oil, 1 teaspoon salt, and 1/4 teaspoon pepper.

Tie legs with kitchen twine; nestle hens among grapes on baking sheet, breast side up. Season hens generously with salt and pepper; sprinkle with thyme leaves.

Roast, basting hens occasionally with pan juices, until an instant-read thermometer inserted in thickest part of leg (avoiding bone) registers 160°, 30 to 35 minutes.  Remove skin prior to eating.

-- Everyday Food magazine, a Martha Stewart publication

14.5 oz can stewed tomatoes
1 lb boneless, skinless chicken breasts, cubed
½ lb mushrooms, quartered
1 onion, chopped
1 tsp dried thyme
4 oz whole-wheat rotini, uncooked
½ c FF sour cream

Drain tomatoes, reserving liquid. Add water to liquid, if necessary, to measure ¾ cup. In a large skillet coated with non-stick spray, cook chicken, mushrooms, onion, and thyme. Add salt and pepper to taste, if desired.

Stir in pasta, reserved liquid, and tomatoes. Cover and cook over medium heat, ten minutes or until pasta is done, stirring occasionally. Remove from heat; stir in sour cream.

Serves 4

For those counting points: 301 cal., 3.1 g fat per serving

-- A Trim & Terrific Louisiana Kitchen (Clegg), 1993

3 c leftover cooked chicken, shredded
6 scallions, thinly sliced
Coarse salt and ground pepper
1 can (15 oz) pumpkin purée
4 garlic cloves, peeled
1 jalapeño chile, quartered (remove ribs and seeds for less heat, if desired) -- use two if you like spicier foods
1 tsp chili powder
8 (6") corn tortillas (average all brands:  360 calories, 4 g fat, 4 g fiber)
1.5 c shredded FF or soy cheddar cheese (6 ounces)

Preheat oven to 425°. In a medium bowl, combine chicken and scallions. Season generously with salt and pepper; set aside.

In a blender, purée pumpkin, garlic, jalapeño, chili powder, 2.5 cups water, 2 teaspoons salt, and 1/4 teaspoon pepper until smooth (hold top firmly as blender will be quite full). Pour 1 cup of sauce in the bottom of an 9 x 13" baking dish.

Lay tortillas on work surface; mound chicken mixture on half of each tortilla, dividing evenly. Roll up tortillas; place, seam side down, in baking dish.

Pour remaining sauce on top; sprinkle with cheese. Place dish on a baking sheet; bake until cheese is golden and sauce is bubbling, 25 to 30 minutes. Let cool 5 minutes before serving.

Serves 4-6

-- adapted from Everyday Food magazine, a Martha Stewart publication

1 tablespoon soy sauce
1 1/2 teaspoons dark soy sauce
1 1/2 teaspoons cornstarch (15 calories, 0 g fat, 0 g fiber)
1 1/2 pounds boneless, skinless chicken breast, diced into 1-inch cubes
1/2 cup ketchup
1/4 cup chicken stock
1 tablespoon chili garlic sauce (6 calories, 0.6 g fat, 0 g fiber)
2 teaspoons sugar substitute
4 teaspoons canola oil
2 teaspoons minced ginger
2 teaspoons minced garlic
2 teaspoons minced green onion bottoms
10 dried red chiles
1 jalapeno, stemmed, seeded and thinly sliced
1 red bell pepper, stemmed, seeded and thinly sliced
1 cup sliced yellow onion
2 teaspoons toasted sesame seeds (optional) (34 calories, 1.5 g fat, 0.7 g fiber)
1 teaspoon sesame oil (40 calories, 4.5 g fat, 0 g fiber) 
1 tablespoon chopped fresh cilantro leaves

In a medium bowl, combine the soy sauce, dark soy and cornstarch. Whisk to blend well, and add the chicken to the sauce. Toss to evenly coat the chicken and set aside for 15 to 20 minutes.

In a medium bowl, combine the ketchup, stock, chili garlic sauce and sugar. Stir to combine and set aside until ready to use. Place a wok over high heat and add the vegetable oil to the pan. Swirl the wok to be sure to coat well with the oil. Add the ginger, garlic, green onions, dried chilies and jalapenos to the wok. Cook, stirring often until the garlic is fragrant and the chilies begin to brown, about 20 to 30 seconds. Add the chicken, bell peppers and onions to the pan and stir-fry until the chicken is no longer pink, about 4 to 5 minutes. Add the sauce to the pan and bring to a boil, being sure to toss well in order to coat all the chicken and vegetables evenly, about 1 to 2 minutes. Sprinkle the sesame seeds, sesame oil and cilantro into the pan and toss to combine. Remove from the heat and serve on a platter with steamed brown rice.

Serves 4

-- Emeril Lagasse

NOTE: Marinating time is 12 to 24 hours.

1 (8 oz) container plain fat-free yogurt
1 tsp kosher salt
1/2 tsp black pepper
1/4 tsp ground cloves
1 TBS freshly grated ginger
1.5 tsp minced garlic
2 tsp paprika
1 tsp cumin
1 tsp cinnamon
1 tsp coriander
8 bone-in, skinless chicken thighs (about 2 3/4 pounds)

In a medium bowl, mix together all ingredients except chicken. Place chicken in a large resealable plastic bag. Pour yogurt/spice mixture over chicken. Turn to coat. Refrigerate 12 to 24 hours; turn occasionally.

Heat oven to 350 degrees. Remove chicken; discard marinade. Place chicken on rack of broiler pan coated with cooking spray. Bake 50 to 55 minutes (or until it registers 180 degrees with thermometer). Broil 5 minutes. Serve.

Serves 8

-- Charlotte Observer

2 lb boneless, skinless chicken breasts
1 medium onion, sliced in rings
1.5 tsp dried tarragon
1/4 tsp poultry seasoning
1/4 tsp salt
1/4 tsp pepper
1 (10.5 oz can) 98% FF cream of chicken soup (200 calories, 7.5 g fat, 2.5 g fiber)
1/4 c FF milk
Slivered almonds to top (optional; look up nutrition information)

Preheat oven to 375*. Place chicken in 9 x 13" pan. Do not overlap. Place onion rings on top of chicken. Mix seasonings with soup and milk. Spoon over chicken and onions. Bake, uncovered, at 375* for 40 minutes. Sprinkle with almonds, if using, and bake another 10-20 minutes, or until chicken is done.

Serves 4

-- posted by JaneJaneJane41 on the WW Core Board

1 medium onion, chopped
1 TBS canola or olive oil
1 (15- to 16-oz) can hominy, rinsed and drained
1 (15- to 16-oz) can Great Northern beans, rinsed and drained
1 (14 oz) can reduced-sodium chicken broth
8 oz leftover chopped cooked chicken
1/4 c lime juice
2 TBS chopped fresh cilantro
1/4 tsp ground cumin
1/4 tsp black pepper
1/2 c FF or soy shredded Colby or cheddar cheese, shredded (2 oz)
Bottled green salsa, for topping
Fresh cilantro leaves, for topping
FF sour cream, for topping

In a large saucepan, cook onion in hot oil over medium heat for 3 minutes. Stir in hominy, beans, chicken broth, chicken, lime juice, cilantro, cumin and pepper. Cover and bring to boiling over high heat, stirring occasionally. Serve topped with cheese, salsa, and fresh cilantro.

Serves 4-6

-- adapted from Better Homes & Gardens, October 2006