Ww 5 Points Mediterranean Chicken Food

MEDITERRANEAN CHICKEN

Steps:

• Preheat oven to 400ºF. Coat a baking dish with cooking spray.
• Combine seasoning and flour. Lightly coat chicken with cooking spray, then coat each breast with flour mixture. Place chicken in prepared dish and bake until cooked through, about 20 minutes.
• In a bowl, combine scallions, lemon juice, curry powder, dressing, avocado, tomatoes and olives.
• Divide chicken breasts between four plates and top with avocado salsa.

MEDITERRANEAN CHICKEN

Steps:

• Preheat oven to 400ºF. Coat a baking dish with cooking spray.
• Combine seasoning and flour. Lightly coat chicken with cooking spray, then coat each breast with flour mixture. Place chicken in prepared dish and bake until cooked through, about 20 minutes.
• In a bowl, combine scallions, lemon juice, curry powder, dressing, avocado, tomatoes, and olives.
• Divide chicken breasts between four plates and top with avocado salsa.

MEDITERRANEAN ROAST CHICKEN

Steps:

• Preheat the oven to 400°F. Spray the rack of a roasting pan with nonstick spray and place in the pan. Spray a nonstick baking pan with nonstick spray.
• Combine the chopped thyme, oregano, oil, garlic, and salt in a small bowl. Spread the herb mixture evenly on the chicken. Place the lemon inside the cavity of the chicken. Tuck the wings behind the chicken and tie the legs together with kitchen twine. Place the chicken, breast-side up, on the rack, in the roasting pan. Place the potatoes and olives in the baking pan.
• Roast the chicken until an instant-read thermometer inserted in the thigh registers 180°F, about 1 hour and 10 minutes. During the last 45 minutes of roasting, place the potatoes and olives in the oven. Stir occasionally, until the potatoes are tender and browned.

WW 5 POINTS - KFC TENDER ROAST CHICKEN

Steps:

• Preheat oven to 375.
• Prepare the spice blend by combining the ingredients in a small bowl.
• Place the chicken pieces onto a baking sheet, skin side up. Bake for 20 minute Remove the chicken from the oven and cool for 5-10 minute.
• When you can handle the chicken, remove the skin, sprinkle the entire surface with a light coating of the spice blend and replace on the baking sheet. Bake 10 min more or until done.
• 5 Points per serving (6 ounces).

WW 5 POINTS - MEXICAN CHICKEN CASSEROLE

Steps:

• Preheat oven to 350*F.
• Combine ingredients and pour into pie plate.
• Sprinkle taco seasoning on top.
• Cover and backe for 30 minute.
• Serves 4.

WW HONEY-GLAZED SALMON WITH WASABI - 4 POINTS

Steps:

• To make the sauce, bring the mirin, vinegar, soy sauce, honey, ginger, and wasabi to boil in a small saucepan.
• Cook, stirring occasionally, over medium-high heat until the flavors are blended and the sauce is thickened, about 5 minutes.
• Remove from the heat; cover and keep warm.
• Meanwhile, sprinkle the salmon with the salt and the pepper.
• Spray a large nonstick skillet with nonstick spray and set over high heat.
• Add the salmon and cook, turning once, until the fish is browned on the outside and opaque in the center, about 4 minutes on each side.
• Spoon the sauce over the salmon.
• Sprinkle with the scallions.
• Serve at once.

WW 5 CAN SOUP

Steps:

• Mix all ingredients in a pot and warm.

WW 5 POINTS - KUNG PAO CHICKEN

Steps:

• In small glass or stainless steel mixing bowl, combine soy sauce, sherry, garlic, and gingerroot.
• Add chicken and turn to coat.
• Cover with plastic wrap and refridgerate at least 30 minutes.
• In 12-inch nonstick skillet, heat oil; add chili peppers and cook over medium-high heat, stirring frequently, until peppers are browned, about 1 minute.
• Remove and discard peppers.
• To same skillet, add peanuts and cook over medium-high heat, stirring frequently, until nuts are lightly browned, about 1 minute.
• Transfer nuts to plate, set aside.
• Using a slotted spoon, transfer chicken to same skillet, reserving marinade.
• Cook chicken over medium-high heat, stirring frequently, until browned on all sides and cooked through, about 2-3 minutes.
• Transfer chicken to plate with peanuts, set aside.
• Add bell pepper and scallions to skillet and cook over medium-high heat, stirring frequently, until tender-crisp, 1-2 minutes.
• Add broth and cornstarch to reserved marinade and stir to dissolve cornstarch; add to bell pepper-scallion mixture in skillet.
• 5 Points per serving (serves 2).
• Add chicken and peanuts to skillet and cook, stirring constantly, until mixture comes to a boil and thickens, 2-3 minutes.

WW MEDITERRANEAN CHICKEN

Steps:

• Preheat oven to 400. Coat a baking dish with cooking spray.
• Combine seasoning and flour. Lightly coat chicken with cooking spray then coat each breast with flour mixture. Place chicken in prepared dish and bake until cooked through, about 20 minutes.
• In a bowl, combine scallions, lemon juice, curry powder, dressing, avocado, tomatoes, and olives.
• Divide chicken breasts between four plates and top with avocado salsa.

MEDITERRANEAN CHICKEN AND COUSCOUS (5 WW POINTS)

Steps:

• Bring broth to a boil in a small saucepan. Add the couscous. Cover and remove from the heat. Let stand 5 minutes.
• While couscous cooks, combine red pepper and green onions in a bow. Cover loosely with plastic wrap and microwave on High for 4 minutes until vegetables are crisp-tender. Drain and sprinkle with garlic powder.
• Fluff couscous with a fork. Add couscous, chicken, vinegar and basil to the cooked vegetables. Toss well. Cover with the plastic wrap and microwave on High for 1 - 2 minutes or until heated. Toss again and serve immediately.
• 5 servings, 5 POINTS each.
• The vinegar sounds strange, but it gives a nice Middle Eastern tang to the dish. Otherwise it would be pretty bland.

CHICKEN WITH PINEAPPLE SAUCE (WW 5 POINTS)

Steps:

• In a saucepan, combine brown sugar and cornstarch.
• Stir in pineapple, soy sauce, garlic salt and ginger.
• Cook and stir over low heat until thickened.
• Place chicken in a greased 9 inch square baking dish.
• Pour half of the sauce over chicken.
• Bake, uncovered, at 350F for 15 minutes.
• Baste, bake 15 minutes longer or until chicken juices run clear, basting several times with the remaining sauce.

WW STICKY CHICKEN (5 POINTS)

Steps:

• Place chicken in baking dish.
• Mix other ingredients, spoon over chicken.
• Bake uncovered at 350F for 40 minutes or so.

WW 3 POINTS - CHINESE BARBECUED PORK

Steps:

• Prick the tenderloin all over the the tip of a knife.
• Combine the honey, hoisin sauce, sake, oyster sauce, soy sauce, and sesame oil in large ziplock bag.
• Add pork to bag.
• Refridgerate, turning the bag occasionally, for 6-24 hours.
• Preheat oven to 450*F.
• Spray rack of roasting pan and place in the pan.
• Place the tenderloin on the rack; discard the marinade.
• Roast until instant-read thermometer registers 160* in thickest part of tenderloin (approx. 25-27 min).
• Let stand 5 min before slicing.
• 3 Points for 1/4 of the tenderloin.

WW 6 POINTS - MEDITERRANEAN ROAST CHICKEN

Steps:

• Preheat oven to 400*F.
• Spray roasting rack with nonstick spray.
• Spray nonstick baking sheet with nonstick spray.
• Combine chopped thyme, oregano, oil, garlic, and salt in small bowl.
• Gently loosen skin from breast of chicken.
• Spread the herbs evenly under the skin.
• Place lemon inside cavity.
• Tuck wings begind chicken and tie legs together.
• Place chicken, breast side up, on rack.
• PLace potatoes and olives on baking sheet.
• Roast chicken until thigh registers 180*F, about 1 hr and 10 minute.
• During last 45 min, place potatoes and olives in oven.
• Stir occasionally, until potatoes are tender and browned.
• Let chicken stand 10 minute.
• Discard lemon and skin, then carve.
• Garnish with thyme sprigs.

GREEK PENNE PASTA (6 WW POINTS)

Steps:

• Cook pasta according to package directions (without butter or oil), drain and set aside.
• Coat a large skillet with cooking spray.
• Add olive oil and heat over medium-high heat until oil sizzles.
• Add pine nuts and garlic.
• Cook and stir until pine nuts are golden brown, about 3 minutes.
• Stir in spinach and tomatoes and cook until heated through, stirring occasionally, about 3 minutes.
• Add spinach mixture to pasta and toss until combined.
• Serve pasta sprinkled with feta cheese and black or green olives.

WW 5 POINTS MEDITERRANEAN CHICKEN

Steps:

• Preheat oven to 400 degrees.
• Coat a baking dish with cooking spray.
• Combine lemon pepper seasoning and flour.
• Lightly coat chicken with cooking spray, then coat each breast with flour mixture.
• Place chicken in prepared dish and bake until cooked through, about 20 minutes.
• In a bowl, combine scallions, lemon juice, curry powder, dressing, avocado, tomatoes and olives.
• Divide chicken breasts between four plates and top with avocado salsa.