Weight Watchers Recipes: Lemon-basted Roast Chicken

Lemon-basted Roast Chicken

Serves: 4
Calories/serving: 331
WW points per serving: 8
Fat: 17g
Protein: 0.2g

• 4 chicken portions (legs or breasts with wings)
• 1/2 teaspoon dried oregano, or 1 1/2 teaspoons fresh, finely chopped
• 1/4teaspoon garlic powder
• 6og/2 1/2oz butter
• salt and freshly ground black pepper to taste
• 9oml/3floz fresh lemon juice

1. Preheat the oven to 2oo°C/40O°F/gas 6.
2. Sprinkle the chicken with the oregano and garlic powder. Melt the butter in a roasting tin or casserole dish, add the chicken and turn to coat. Sprinkle with salt and pepper.
3. Roast the chicken skin-side up, uncovered, for 30 minutes or until golden brown. Turn the pieces over and continue roasting until brown, about 30 more minutes. Squeeze the lemon juice over the chicken.
4. Cover and leave the chicken to rest in the turned-off oven for 15 minutes. Remove to a platter and serve.

Weight Watchers Recipes: Chicken Cacciatore

Chicken Cacciatore

Serves: 6
Calories/serving: 402
WW points per serving: 9

• 1 2.2kg/5 lb chicken, jointed into 8 pieces
• 125ml/4floz olive oil
• 6og/2 1/2oz butter
• 6og/2 1/2oz chopped onion
• 225g/8oz shiitake mushrooms, sliced
• 3 cloves garlic, peeled
• 185ml/6floz dry white wine
• 2 bay leaves
• 1 teaspoon chopped basil
• 1/2 teaspoon freshly ground black pepper
• 8oml/2 1/2floz prepared tomato sauce or passata
• salt to taste

1. In a large frying pan, saute the chicken in the olive oil until light golden brown - this should take about 20 minutes.
2. Melt the butter in a separate frying pan, then add the onion and mushrooms and saute until golden. Add the garlic and cook for 4 more minutes.
3. Spoon the mushrooms, onions and garlic over the chicken and pour on the wine. Add the bay leaves, basil and pepper. Simmer for about 15 minutes, partially covered, then stir in the tomato sauce or passata and add salt to taste. Cook, uncovered, over a low heat for about 15 more minutes then serve.

Chicken Stuffed with Goat's Cheese

Chicken Stuffed with Goat's Cheese

Serves: 4
Calories/servinig: 243
WW points per serving: 4
Fibre: o.3g Protein: 33g Fat: 9.5g

• 6og/2 1/2oz goat's cheese. crumbled
• 2og/3/4oz finely chopped basil
• 1 tablespoon chopped sun-dried tomatoes in olive oil
• 1 small onion, peeled and finely chopped
• 1/2 teaspoon dried oregano or 1 1/2 teaspoons fresh, finely chopped
• 1/2 teaspoon salt
• 4 skinless chicken breast fillets
• 6oml/2floz dry white wine

1. Preheat the oven to 18o°C/35o°F/gas 4. Oil a glass baking dish.
2. In a small bowl combine all the ingredients except the chicken and wine and blend well. Pound the chicken breasts until thin, then spread the mixture evenly on to the breasts and roll them up. Fasten with cocktail sticks.
3. Arrange the chicken in the baking dish so the rolled breasts do not touch each other. Pour the wine over the chicken rolls and bake for 45 minutes.

Spanish Chicken

Spanish Chicken

Serves: 4
Calories/serving: 541
WW points per serving: 10
Fibre: o.5g Protein: 51 Fat: 59g

• 1 x 2.2 kg. 5lb chicken, jointed into 8 pieces
• 6oml/2ftoz sunflower oil
• 2 cloves garlic, peeled
• 3 tablespoons fresh lemon juice
• 1 teaspoon grated orange zest
• 2 bay leaves
• 125ml/4floz vinegar
• 25oml/8floz white wine
• 250ml/8floz Chicken Stock
• 1/2 teaspoon freshly ground black pepper
• salt to taste

1. Rinse the chicken and dry with kitchen paper.
2. Heat the oil in a frying pan and lightly brown the chicken over a medium heat. Transfer the chicken to a saucepan.
3. Combine the remaining ingredients and pour over the chicken. Simmer, covered, for 1 hour. Add more Chicken Stock, if necessary, to keep the chicken covered.
Serve warm or chilled.

Weight Watchers Recipes: Tandoori Chicken

Tandoori Chicken

Serves 4
Calories/serving: 569
WW points per serving: 10

• 1 x 2.2kg/ 5lb chicken, jointed into 8 pieces
• 4 cloves garlic
• 5-cm/2-in piece ginger root, peeled
• 2 bay leaves
• 2 teaspoons chilli powder
• 1 teaspoon salt
• 2 teaspoons turmeric
• 1 teaspoon ground coriander
• 2 teaspoons ground cumin
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground cloves
• 125ml /4floz olive oil
• 350g/12oz whole milk yogurt
• 9oml/3floz fresh lemon juice
• fresh lemon wedges, to serve

1. Place the chicken in a covered glass baking dish large enough for the pieces to lie side by side.
2. Place the next 11 ingredients in a blender or food processor and blend to a paste.
Combine the paste with the yogurt and lemon juice.
3. Dip each piece of chicken into the mixture and coat it completely. Return the chicken to the baking dish and place in the refrigerator to marinate overnight.
4. Preheat the oven to 18o°C/350°F/gas 4.
5. Wipe most of the marinade off the chicken with kitchen paper, then bake the chicken, covered, for 30 minutes in a large dish. Uncover the chicken, coat with a little more marinade and cook for a further 15 to 20 minutes until golden. Serve with lemon wedges.

Chicken Almandine Recipe - 8 points

Chicken Almandine

Serves: 4
Fibre 0.8g, protin 32g, fat 32g
Calories/serving: 446
WWpoints per serving: 8

• 2 tablespoons vegetable oil
• 4 whole chicken legs (drumsticks and thighs attached)
• salt and freshly ground black pepper, to taste
• 30g/1 oz almond slivers
• 125ml 4floz dry white wine
• 6oml/2floz water
• 3 cloves garlic, peeled and crushed
• 2 tablespoons butter
• 2 tablespoons chopped parsley
• 1 tablespoon fresh lemon juice

1. Preheat the oven to 13o°C/25O°F/gas 4.
2. Heat the oil in a large non-stick frying pan over a high heat. Sprinkle the chicken legs with salt and pepper. Place in the frying pan and brown for 3 to 4 minutes on each side. Reduce the heat to low, cover and cook for 30 minutes, until the chicken is cooked through. Transfer to a platter and place in the oven.
3. Add the almonds to the frying pan and cook for 2 to 3 minutes until golden. Transfer to a plate, using a slotted spoon. Pour the fat from the frying pan.
Add the wine, water and garlic to the frying pan. Increase the heat to high and cook, stirring, until the mixture is reduced by half. Remove from the heat and stir in the almonds, butter, parsley and lemon juice. Spoon the sauce over the chicken.

Chicken Mascarpone Recipe - 5 points

Chicken Mascarpone

Serves: 4
Fibre 0.g, protein 28g, fat13.5g
Calories/serving: 268
WWpointa per serving: 5

• 4 skinless chicken breast fillets
• 1 tablespoon butter
• 1 tablespoon vegetable oil
• 1 clove garlic, peeled and finely chopped
• 1/2 teaspoon dried tarragon, or 1 1/2 teaspoons fresh, finely chopped
• 3 tablespoons dry white wine
• 3 tablespoons mascarpone cheese

1. Preheat the oven to 18o°C/350°F/gas 4.
2. Place the chicken breasts in a glass baking dish.
3. Heat the butter and oil together in a frying pan and saute the onions until golden. Add the garlic and tarragon and place on top of the chicken.
4. Swirl the wine in the frying pan and add the mascarpone cheese. Allow the cheese to melt (about 30 seconds), stir well to combine the flavours and spoon over the chicken. Cover and bake for 1 hour.

Coq au Vin Recipe

Coq au Vin

Serves: 6
Fibre 1.5g, protein 49g, fat40g
Calories/seving: 629
WW points per serving: 12

• 4 rashers thick-sliced bacon
• 1oog/4oz butter
• 1X1.8kg/4lb chicken, jointed into 8 pieces
• 1 teaspoon salt
• 25oml/8floz red wine
• 25oml/8floz Chicken Stock
• 1/4teaspoon garlic powder
• 3/4 teaspoon chopped thyme
• 1 bay leaf
• 4 medium-size onions, peeled and sliced
• 225g/8oz button mushrooms
• sliced chopped chives, to garnish

1. Dice the bacon and saute in 6og/2 1/2oz of the butter in a large frying pan until brown. Remove the bacon from the frying pan and reserve.
2. Rinse and thoroughly dry the chicken with kitchen paper. Brown in the bacon fat, then drain off the fat and season the chicken with salt. Place in a large saucepan.
3. Add the bacon, wine, Chicken Stock, garlic powder, thyme and bay leaf to the chicken, cover and simmer for 45 minutes. Remove the chicken and keep warm. Boil the liquid in the saucepan until it reduces by half.
4. In a separate frying pan, saute the onions and mushrooms in the remaining butter until the onions are golden.
Put the chicken back into the saucepan. Cover with the mushrooms and onions and simmer for 5 minutes. Garnish with chives, if desired.

Chicken Stock

Chicken Stock

Serves:8 ( 10X250ml/8floz servings)
Fibre 1.2g, protein 25g, fat 12.5g
Calories/serving: 237
WWpoints per serving 5

• 1 chicken, about 2kg/4 1/2lb, rinsed
• 3 litres/5 pints cold water
• 1 teaspoon salt
• 2 celery sticks, chopped
• 1 small onion, peeled and chopped
• 1 parsnip, peeled and diced
• 1 tablespoon chopped parsley
• 1 bay leaf
• 1/2 teaspoon dried thyme or 1 1/2 teaspoons fresh thyme
• 1 chicken stock cube (preferably Knorr)

1. Place the chicken in the cold water in a large saucepan and bring to the boil over a medium heat. Skim off any foam that forms on top of the water as the chicken cooks.
2. When the water is boiling add the remaining ingredients, cover and simmer until the chicken is tender, which should take about 1 1/2 hours.
3. Leave the liquid to cool, then remove the chicken and strain the stock. Chill the stock in a covered container in the refrigerator; once thoroughly chilled remove the layer of fat that will rise to the top.
4. Use as directed in recipes. The chicken and vegetables may be returned to the stock for a chicken soup meal or you can use the chicken to make Chicken Salat.

Chicken and Spinach Lasagne Recipe - 10 points

Chicken and spinach lasagne

Serves 4
Calories/serving 508
WWpoints per serving 10
Preparation time 25 minutes
Cooking time 25 minutes

• 4 chicken breasts, skinned and boned
• 1 small onion, chopped
• 1 small red pepper, seeded and diced
• 1 X 500g jar tomato pasta sauce
• 1 tablespoon chilli paste or powder
• lOOg (3 1/2oz) fresh spinach
• 6 lasagne sheets
• 400g low-fat white sauce
• 50g (2oz) low-fat Cheddar cheese, grated

1. Preheat the oven to 180C, 350F, Gas Mark 4. Preheat a non­ stick frying pan or wok.
2. Cut the chicken into strips and dry-fry in the non-stick pan for 5-6 minutes, until cooked. Add the onion and cook for 2 minutes. Add'the red pepper and cook for a further 2 minutes. Add the pasta sauce and chilli. Simmer, uncovered, for 10 minutes, stirring occasionally. Remove from the heat.
3. Wash and roughly chop the spinach and add to the tomato and chicken mixture.
4. Place half the tomato and chicken mixture in a medium-sized lasagne dish and arrange three lasagne sheets on top. Add the remaining mixture and then the remaining lasagne sheets and top with the white sauce. Sprinkle the grated cheese on top.
5. Place in the oven and bake for 20-25 minutes.

Green Thai Chicken Curry Recipe - 5 points

Green Thai Chicken Curry

Serves 4
Preparation time: 25 minutes
Cooking time: 30 minutes
Calories/serving: 244
WWpoints per serving : 5
* 2 red onions
* 3 garlic cloves, chopped
* 4 chicken brest, skinned and boned
* 1 tablespon ground coriander
* 1/2 teaspoon ground turmeric
* 1/4 teaspoon fenugreek seeds or ground fenugreek
* 1 small fresh chilli, chopped
* seeds from 4 cardamom pods
* 4 kaffir lime leaves
* 300ml ( 1/2 pint) chicken stock
* 300ml (1/2 pint) reduced-fat coconut milk
* 2 tablespoons chopped fresh basil
* 115g ( 4oz) sheredded fresh spinach
* salt and freshly ground black pepper

1. Preahest a non-stick wok or frying pan. Dry-fry the onions and garlic until stoft and lightly coloured.
2. Cut the chicken into a dice, add to the pan and seal the outside tf the meat. Season with salt and black pepper . Add the spices and kaffir lime leaves and continue cooking for 2 minutes befor adding the stock, coconut milk and basil.
3. Reduce the heat and allow to simmer gently as the sauce thickens. Just before serving stir in the spinach.

Cheesy Bacon Chicken Recipre - 6 points

Cheesy Bacon Chicken

Servse 4
Preparation time: 10 minutes
Cooking time: 30 minutes
Calories/serving: 284
WWpoints per serving: 6 points

* 4 chicken breasts skinned
* 2X150g (2X5oz) reduced-fat mozzarella, sliced
* 8 basil leaves
* 4 lices Parma ham

1. Preheat the oven to 200C/400F/gas 6
2. Place the chicken breast on a chopping board and slice through the center of each th mark a pocket. Distribute the cheese and the basil leaves between the pockets. Warp the Parma ham around the outside of each breast and place on a non-stick baking tray.
3. Bake in the oven for 25-30 minutes until cooked through. Serve hot.

Chicken Wings Recipe - 8 points

Chicken Wings Recipe - 8 points

Serves: 6
Calories/serving: 410
Fibre 0.5 g, protein 28.4 g, fat 29.2g
WW Points per serving 8

750 g chicken wings ( about 12)
250 ml soy sauce
2 tablespoons granular sugar substitute
60 ml white wine
2 garlic cloves, peeled and mashed
60 ml sesme oil
1/2 teaspoon ground ginger

1. Rinse the chicken wings and pat dry with kichen paper. Cut into pices at the joins and discard the wing tips. Spread the wings in a shallow backing dish, but do not overlap them.
2. Combine the remaining ingredients and pour the sauce over the wings. Marinate overnight in the refrigerate.
3. Heat the oven to170C /325F/gas 3 and bake the chicken wings in the marinade for 1 1/2 hours. Serve warm.