Weight Watchers' Recipes
by Callie Armstrong
For the calorie-counting individual, you
should have a taste of the Weight Watchers recipes and see the little
miracles they can do to your body and to your taste buds! The
ingredients are easy to find - they are the foods that we get to eat
everyday, only modified to suit your diet. These offerings come from
About.com, so read on and enjoy a more delicious and guilt-free eating
experience!
Chicken Rice Casserole with Mozzarella
Ingredients
2 teaspoons olive oil 1/2 cup chopped
onion 1 clove minced garlic 1-1/2 medium red bell peppers, diced 1 cup
frozen corn, thawed 1 cup low-salt chicken broth 1-1/2 teaspoons dried
thyme 1/4 teaspoon freshly ground black pepper 2 cups cooked brown or
white rice 1/4 cup plus 2 tablespoons non-fat sour cream 2 tablespoons
Dijon mustard 8 ounces skinless, diced cooked chicken or smoked turkey 3
ounces part skim milk mozzarella cheese, shredded 1/4 cup chopped
parsley
Instructions
Preheat the oven to 425 degrees F. Spray
a 1-1/2 quart casserole with nonstick cooking spray. In a large nonstick
skillet over medium-high heat, warm the oil until hot but not smoking.
Add the onion and garlic and cook, stirring, until the onion begins to
brown, 3 to 5 minutes.
Add the bell peppers, corn 1/4 cup of the
broth, the thyme and black pepper, and continue cooking until the bell
pepper begins to soften, 3 to 5 minutes. Stir in the remaining 3/4 cup
broth, the rice, sour cream, and mustard. Add the chicken, remove from
the heat, and stir until well combined. Stir in one-third of the
mozzarella and the parsley.
Transfer the mixture to the prepared
casserole. Spread the mixture evenly. Sprinkle with the remaining
mozzarella and bake for 20 to 25 minutes, or until the casserole is
heated through and the cheese has melted.
Microwave Shortcuts:
In a 2-quart microwave safe casserole,
combine the oil, onion, garlic and bell peppers. Cover and cook at high
for 4 minutes, or until the peppers and onion begin to soften. Stir in
the corn, 1/2 cup of the broth, the thyme, black pepper, rice, sour
cream, mustard, and chicken. Stir in one-third of the mozzarella and the
parsley. Re-cover and cook at high for 7 minutes, stirring once.
Sprinkle with the remaining cheese and cook at high for 3 minutes, or
until the cheese is melted and the casserole is heated through.
Yield: 4 servings
Serving Suggestion: Slice tomatoes and
sprinkle them liberally with fresh basil. For dessert, serve crisp
almond biscotti with freshly brewed coffee. Each serving provides: 1/2
fat, 3 proteins, 1/2 vegetable (adjusted to new program), 1-1/2 breads,
20 optional calories. Nutrition Information:
Values are approximate per serving: 378
calories, 28 g protein, 12 g fat, 39 g carbohydrate, 63 mg cholesterol,
557 mg sodium. Credits - Recipe from: Ralph's Market chain
About the Author
Callie Armstrong is a writer for http://www.AllergyHero.com.
Her insights on dieting,
exercise and health can be read at http://www.body4beach.com |
