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.

Weight Watchers Recipes: Fried carrots and green chillies

Fried carrots and green chillies

SERVES: 4
CALORIES/SERVING: 59
WW POINTS PER SERVING: 1
PREPARATION TIME: 10 MINUTES
COOKING TIME: 10 MINUTES

• 450g (1lb) carrots, coarsely grated
• 1 red onion, sliced
• 2 small green chillies, sliced
• pinch of stock powder
• 1 tsp cumin seed
• 1 tsp ground coriander
• zest and juice of 1 lime

1 Using the coarse side of a cheese grater, grate the carrot into a large mixing bowl. Add the onion along with the remaining ingredients and mix well.
2 Preheat a wok or non-stick deep-sided frying pan. Add the carrot mixture and cook quickly over a high heat for 5-6 minutes, tossing well.
3 Serve hot as a vegetable accompaniment or cold as a spicy salad.

Weight Watchers Recipes: Garlic mushrooms

Garlic mushrooms

SERVES: 4
CALORIES/ SERVING: 74
WW POINTS PER SERVING: 1
PREPARATION TIME: 5 MINUTES
COOKING TIME: 15 MINUTES

• 225g (1oz) (8oz) baby button mushrooms, wiped
• 225g (l1oz) (8oz) open cap mushrooms, wiped and sliced
• 150g (5oz) shiitake mushrooms, wiped and halved
• 1 tsp medium sherry
• 1 tsp soy sauce
• Fry Light garlic spray
• for the topping
• 25g (loz) fresh white breadcrumbs
• 25g (1 oz) freshly grated Parmesan cheese

1 Preheat a large non-stick frying pan and spray with a little Fry Light garlic. Add the prepared mushrooms and stir-fry for 5 minutes.
2 Add the sherry and soy sauce to the pan, toss thoroughly and cook for a further 2-3 minutes.
3 Spoon the cooked mushrooms into four individual serving dishes.
4 For the topping, mix together the breadcrumbs and Parmesan and scatter over each dish. Spray the top of each one with a little Fry Light garlic and place under a medium hot grill for 3-4 minutes, until golden and crispy. Serve immediately.