Unfried Chicken

prep 10 min
serves 4
point value 7

1/2 c. all-purpose flour
2 large egg whites
1 1/2 c. cornflake crumbs
4 chicken drumsticks, skinned (about 1 lb.)
4 chicken thighs, skinned (about 1 lb.)
1/2 tsp. each salt and black pepper
1/4 c. fat-free buttermilk

1. Preheat the oven to 375 F. Line a large shallow baking pan with foil. Place a wire rack in the pan; spray the rack with nonstick spray.

2. Put the flour on a plate. Lightly beat the egg whites in a shallow dish. Put the crumbs on a plate. Mix the chicken, salt, and pepper in a bowl; stir in the buttermilk. Dip the chicken, one piece at a time, into the flour, them into the eggs, then into the bread crumbs.

3. Put the chicken on the rack and lightly spray with nonstick spray Bake until golden brown and cooked through, about 45 minutes (do not turn).

"Fried" Onion Rings

prep 15 min
serves 4
point value 2

2 Tbsp. all-purpose flour
1/4 tsp. salt
1/2 c. seasoned dried bread crumbs
1/4 c. fat-free egg substitute
2 large (8 oz.) onions, sliced 1/4 inch thick and separated into double rings

1. Preheat the oven to 400 F. Spray a nonstick baking sheet with nonstick spray. Mix the four and salt on a sheet of wax paper. Put the egg substitute in a shallow dish.

2. Coat each double onion ring on the both sides with the flour mixture, shaking off the excess; dip into the egg substitute, then into the crumbs. Transfer to the baking sheet; spray with nonstick spray.

3. Bake until browned on the bottom, 10 minutes. Turn and bake until browned, about 5 minutes.

Idaho Oven Fries

prep 10 min
serves 4
point value 3

4 (5 oz) Idaho Potatoes, scrubbed
1 Tbsp. canola oil
1/4 tsp salt
1/4 tsp. black pepper
1/2 c. ketchup

1. Place a rack in the lowest position in the oven. Preheat the oven to 450 F.

2. Cut each potato lengthwise into 8 wedges. Toss the potatoes with the oil on a heavy rimmed baking sheet and arrange each one flat side down, in a single layer.

3. Bake, without turning, until the bottoms are deep golden and crisp, about 20 minutes; flip the potatoes onto the other flat side. Bake until crisp, about 10 minutes. Sprinkle with the salt and pepper. Serve with ketchup.

Pan-Seared Salmon With Fennel and Dill Salsa

I'm not sure what the point value is on this
Makes 4 servings

1 large tomato, chopped
1 cup finely chopped fennel (about 1/2 bulb, stalks trimmed)
2 tablespoons minced red onion
2 tablespoons minced dill
1 tablespoon red-wine vinegar
1/2 teaspoon salt, divided
1 pound salmon fillet, skinned
Freshly ground pepper to taste
2 tablespoons extra-virgin olive oil

Combine tomato, fennel, onion, dill, red-wine vinegar, and 1/4 teaspoon salt in a medium bowl.

Cut salmon into 4 equal portions and sprinkle with the remaining 1/4 teaspoon salt and pepper. Heat oil in a large nonstick pan over high heat until shimmering but not smoking. Cook the salmon, skinned-side up, until golden brown, 3 to 5 minutes. Turn the salmon over and remove the pan from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 5 minutes more. Serve immediately with the salsa.

Whole-Wheat Cranberry Scones

serves: 10
points: 3

1 1/3 all-purpose flour
2/3 whole-wheat flour
1/4 c sugar
2 1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
3 Tbsp butter cut into small pieces
1/4 c sweetened dried cranberries
2 tsp grated orange rind
1 lrg. egg, lightly beaten
1/2 c fat-free buttermilk
1 tsp confectioners' sugar

1. Pre-heat the oven to 375. Line a baking sheet with parchment paper or wax paper.
2. Combine the all-purpose flour, wheat flour, sugar, baking powder, baking soda, and salt in the butter until the mixture is crumbly.
3.Add the cranberries and orange rind and stir with a fork. Add the egg and buttermilk and stir with a fork until the dry ingredients are just moistened. Gather the mixture into a ball, place on the baking sheet and pat into a 7-inch circle. Cut into 10 wedges. Bake until golden brown and toothpick comes out of the center clean, about 20 minutes. Transfer to a rack. Sift the confectioners sugar over the top cut with a serrated knife and serve warm.

Mini Turkey Sandwhiches

1 tomato chopped
4 slices of bacon, cooked, drained and crumbled
1/4 c miracle whip
1 pkg dinner rolls (12 rolls)
3 slices cheddar cheese-each cut into 4 pieces
1 pkg (9 oz) Roasted Turkey breast
6 lettuce leaves torn in half

combine tomatoes, bacon,and dressing than fill rolls with cheese, turkey, and tomato mix.

I am sure you could make this with any type of meat and also with low fat or whatever dressing you wanted.

Calories 300; total fat 12 grams; sat fat 4.5 grams; cholesterol 35 mg; sodium 910 mg; carbs 32 grams; fiber 2 grams; sugar 7 grams; protein 16 grams; vitamin A 20% DV;
Vitamin C 8% DV; calcium 15% DV; Iron 15% DV

Bruschetta Chicken

1/2 C Sun Dried tomato dressing (I usually will use the whole bottle since I make more pieces of chicken than they have)
1 tomato finely chopped
1/2 C mozzarella cheese
4 boneless, skinless chicken breast (I usually do chicken tenders and they work just as well)

Marinate your chicken for at least 1 hour in dressing.
Grill chicken on BBQ until done. While chicken is grilling chop the tomato and place in a bowl than mix in a little of the dressing until the tomatoes are coated.
When Chicken is done put mozzarella cheese over the top along with the tomatoes.

Calories 200; total fat 7 grams; sat fat 2.5 grams; cholesterol 75 mg; sodium 280 mg; carbs 3 grams; sugars 2 grams; fiber 1 gram; protein 28 grams; iron 6% DV; Vitamin 1 10% DV; Vitamin C 4% DV; calcium 10% DV

cajun broccoli poppers

serving size: 1/2 cup
points: 0

head of broccoli, broken into bite size pieces
1 1/2 tsp cajun seasoning
olive oil nonstick spray

1. Preheat the oven to 450. Spray baking sheet lightly with non stick spray.

2. Lightly spray the broccoli with nonstick spray. Toss with cajun seasoning and spread in a single layer on baking sheet. Roast for 10 minutes.

honey-pecan chicken

serves: 4
points: 7

1/2 c. pecans
2 Tbsp. cornflake crumbs
2 Tbsp honey
1 Tbsp reduced-sodium soy sauce
4 (5-ounce) skinless boneless chicken breasts

1. Preheat the oven to 425. Line baking sheet with foil.

2. Finely chop the pecans in a food processor. sprinkle the pecans and cornflake crumbs on a sheet of wax paper. Combine the honey and soy sauce in a shallow bowl. Dip both sides of each chicken breast into the honey mixture, then into the pecan mixture to coat. Arrange on the baking sheet in a single layer; spray lightly with nonstick spray. Bake until the chicken is cooked through, about 5 min each side.

* pair with a yummy tomato and cucumber salad for a great meal*

cheese and pinto beans tostadas

serves: 4
points: 6

8 (6-inch) reduced-fat corn tortillas
2 tsp. canola oil
1 garlic clove, minced
1 small onion, chopped
1 (15-ounce) pinto beans, rinsed and drained
1 (7-ounce) can corn, or 3/4 cup frozen corn kernels
juice of a lime (about 2 tsp)
1 tsp. ground cumin
1 cup salsa
2 2 Tbsp. chopped cilantro
1/2 cup reduced-fat sharp cheddar cheese
4 Tbsp. non-fat sour cream

1. Preheat the oven to 450. place the tortillas in a single layer on a baking sheet and bake until crisp, 8-10 minutes.

2. heat the oil in a large nonstick skillet over medium-high heat. Add the garlic and onion; cook until the begin to soften, about 2 minutes. Add the beans, corn, cumin, and lime juice; cook stirring occasionally, 4-5 minutes. Stir in the salsa and cook 2 minutes longer. Remove from heat and stir in the cilantro.

3. For each serving, spread 2/3 cup of the bean mixture on a tortilla. Top with 2 Tbsp of the cheese and cover with second tortilla. Garnish with 1 Tbsp of the sour cream and a sprig of cilantro.

*tip: if doubling the recipe try using 1 can of pinto beans and 1 can of black beans. It gives a yummy flavor and texture. Also instead of nonfat sour cream try using nonfat plain yogurt with a dried Lipton onion soup packet mixed in. (1 packet to 32 ounce yogurt)*

spiced pot roast

serves: 6
points: 5
per serving: 1 slice beef with 1 cup veggies and 2 Tbsp. broth

1 (1 1/2-pound) lean eye-round roast, trimmed of all visible fat
1 (14 1/2-ounce) can of reduced sodium beef broth
1 tsp. hot pepper sauce
1 tsp. ground coriander
3/4 tsp salt
1/4 tsp cinnamon
1/4 tsp. ground ginger
1/4 tsp. ground pepper
4 med red potatoes (about 1 lb), quartered
3 carrots, peeled and cut into 1 inch pieces
2 cups frozen pearl onions
3 garlic cloves, minced

You can follow the direction below, or throw the ingredients in a slow cooker on low for about 5-6 hrs. Put the broth, spices, and roast in first and then add the potatoes and veggies last.

1. Spray a dutch oven with olive oil non-stick spray and set over med-high heat. Add the beef and cook, turning frequently, until browned, 8-10 minutes.

2. Stir in the broth, hot pepper sauce, coriander, salt, cinnamon, ginger, and ground pepper; bring to a boil. Reduce the heat to medium-low and simmer, covered, about 1 1/2 hours.

3. Add the potatoes, carrots, onion and garlic; mix well. Simmer, covered, until the beef and vegetables are fork tender, 55-60 minutes. Transfer the beef to a cutting board and let stand for 10 minutes. Cut into 6 slices and serve with the vegetables and broth.

Chicken Cajun Pasta

3/4 pound boneless, skinless chicken breast cut into bit size pieces
1 T. cajun seasoning, divided
1 T. olive oil
1 red pepper, cut into thin strips
1 1/2 c sliced mushrooms
3/4 c. chopped onion
3/4 c. diced yellow squash
2 T. flour
3 cloves garlic, minced
1/8 t. black pepper
12 oz can evaporated skim milk
15 fresh basil leaves, finely minced
8 oz penne or bow tie pasta, cooked
1/2 c. grated parmesan cheese
2 T. coarsely chopped flat leaf parsley

Toss Chicken in 2 tsp Cajun seasoning. Heat oil in large skillet over medium heat. Add chicken and cook until done about 5 min. Add peppers, mushrooms, onion and squash; cover and cook 5 min. more. Whisk flour with remaining 1 tsp. cajun seasoning, garlic, pepper, and milk. Add flour mixture to chicken and then add basil. Bring to a boil and reduce to a simmer and cook 4 min or until sauce thickens, stirring occasionally. If sause is too thick thin with hot water. Toss pasta and cheese with sause. Garnish with parsley.
Makes 6 servings, 6 points each

Chicken Tortilla Soup

16 oz. canned chicken or 16oz cooked shredded chicken
1 can Rotel tomatoes
1 can diced tomatoes
1 can cream corn
1 can kidney beans
1 can pinto beans
1 can ranch beans
1 pkg. dry ranch dressing mix
1 pkg. dry taco seasoning mix

Combine all ingredients together, including the juices in each can and unprepared dry mixes. Simmer in crock pot. Garnish with tortilla strips and or cheese (extra points).

1 cup= 3 points

tex-mex sweet-and-red-potato salad

serves: 8
points: 2

1 lb red potatoes, cut into 1 1/2 inch pieces (leave skin on)
1 lb sweet potatoes, peeled and cut into 1 1/2 inch pieces
4 tsp. olive oil
2 onions, chopped
6 Tbsp. fat-free mayo
3 Tbsp. chopped fresh cilantro -(I used fresh parsley instead)
1 tsp. lemon zest (optional)
1/2 tsp salt
1/2 tsp. ground cumin
1/4 tsp. ground coriander
1/8 tsp. cayenne

1. Preheat the oven to 425. Spray a large jelly roll pan with non-stick spray. Combine the red and sweet potatoes with 2 tsp of the oil in a large bowl; arrange in a single layer in the pan. Roast, tossing occasionally, until well browned and tender, 35-40 minutes. Transfer to a large bowl.

2. Meanwhile, heat the remaining 2 tsp. of oil in a large non-stick skillet over medium heat. Add the onions and cook, stirring occasionally, until golden and tender, 12-15 minutes. Transfer to the bowl with potatoes.

3. Combine the mayo, cilantro, lemon zest, salt ,cumin, coriander, and cayenne in a small bowl. Add to the potato mixture and mix well. Serve warm or at room temperature.

fajitas

prep time: 10 mins
cook time: about 10 mins
serves: 4
W.W. point value: 5

1 pound boneless sirloin steak (or lean meat of choice)
*trimmed of visible fat and cut into 2 x 1/4-inch strips
1 Tbps chili powder
1 Tbsp fresh lime juice
1 garlic clove
1/2 tsp salt
freshly ground pepper
2 bell peppers (whatever color you want)
*seeded and thinly sliced
1 lrg. red onion
*sliced into thin rings
2 lrg. carrots
*shredded
4 (6-inch) fat-free tortillas
2 cups lettuce
*shredded
1/4 cup fat-free sour cream

1. Toss the beef strips with the chili powder, lime juice, garlic, salt, and ground pepper in a large bowl until well coated.

2. Spray a large nonstick skillet with nonstick spray and set over high heat. Add as many of the beef strips as will fit in one layer. Cook turning once, about 2 minutes for rare, 3 for med. rare, or 4 for medium. Transfer the beef strips to a plate and continue cooking the remaining beef strips. (do not crowd the pan-if you do, the strips will steam and turn gray)

3. Add the bell peppers and onion to the same skillet and cook, stirring until tender about 2 mins, add the carrots an cook stirring, 1 minute. Spoon 1 cup of the vegetables on top of a tortilla, top with a 1/2 cup of beef strips, 1/2 cup of lettuce, and 1 tablespoon of sour cream. Repeat with remaining tortillas.

*good idea*
Serve with a fresh salsa of chopped tomatoes, red onion, and cilantro, seasoned with a pinch of salt and cayenne.

Bacon-Wrapped Chicken Thighs

Serves: 4
W.W. points: 4

1 lrg. shallot, finely chopped
2 Tbps red-wine vinegar
2 Tbsp reduced-sodium soy sauce
2 tsp chopped fresh thyme, or 1/2 tsp dried
4 (1/4 pounds) skinless boneless chicken thighs
8 slices turkey bacon

1. Combine the shallot, vinegar, soy sauce, and thyme, in a zip-close plastic bag; add the chicken. Squeeze out the air and seal the bag; turn to coat chicken. Refrigerate, turning occasionally, at least 1 hour or up to overnight.

2. Spray the grill rack with nonstick spray; prepare the grill for a medium-hot fire

3. Lift the chicken from the marinade and pat dry with paper towels. Discard the marinade. Wrap each chicken thigh with 2 slices of the bacon. Place on the grill rack cover the grill, and grill until the bacon is crisp and the chicken is cooked through, 6-7 minutes on each side.

*Tip: Be sure to place the bacon-wrapped chicken seam-side down on the grill rack to allow the bacon edges to seal and keep the chicken moist.

Grilled Chicken and Avacado Quesadillas

Serves: 4
W.W. points: 7

2 onions, thinly sliced
1 jalapeno, seeded and finely chopped
4 (8-inch) fat-free flour tortillas
1/2 ripe avocado, pitted, peeled, peeled, and pureed
3/4 cup reduced-fat Mexican cheese blend
1/2 (10 oz.) package carved roasted skinless chicken breast pieces, cut into smaller pieces
2 tbsp chopped fresh cilantro

1. Spray the grill rack with nonstick spray; prepare the grill for a medium-hot fire

2. Spray a large nonstick skillet with nonstick spray and set over medium heat. Add the onions and jalapeno; cook, stirring occasionally, until golden, 8-10 minutes. Remove the skillet from the heat and let cool about 5 minutes.

3. place the tortillas on a work surface. Spread half of each tortilla with one-fourth at the avocado. Then top each with 3 Tbsp cheese, one-fourth of the onion mixture, one-fourth of the chicken, and one-fourth of the cilantro. Fold the top half of the tortilla over the filling to form a semi circle; press the edges together lightly to seal.

4. Place the quesadillas on the grill rack and grill until the cheese melts, the filling is hot, and the tortillas are crisp, 3-4 minutes on each side.

*You can do this same recipe over the stove top if you want to. Just spray a pan with nonstick spray and cook for a few minutes on each side until the tortilla is crisp and warmed through.

starting WOW recipes

Hey everyone! A lot of you have been asking about meal ideas, I think we all need them every now and then. So if you make something yummy and healthy post it here so we can all try it out. If you happen to have the W.W. points or nutrition info please include it with the recipe. I figured out how to catalog them so if you all could label your recipes by lunch, dinner, appetizer, etc. and then also by pork, chicken, veggie, etc. it will help us all to find a recipe that we want quickly. You can do this before you publish your post. Look at the bottom of the post box and you will see a space provided that says: Labels for this post. Thanks everyone!