General Tso's Chicken

Recipe courtesy of LizDP

Was | 15 POINTS

Now | 6 POINTS

Servings | 4

Preparation Time | 20 min

Cooking Time | 10 min

Level of Difficulty | Moderate

You can enjoy this Asian classic once again by sautéing – instead of deep-frying – it. Serve it over rice to sop up every drop of the sauce.

Ingredients

3/4 cup canned chicken broth, reduced-sodium

2 Tbsp cornstarch

2 Tbsp sugar

2 Tbsp low-sodium soy sauce

1 Tbsp white wine vinegar

1/2 tsp ground ginger

2 tsp peanut oil

2 medium scallion(s), chopped

2 medium garlic clove(s), minced

1/2 tsp red pepper flakes, or 1 dried chili pepper, minced

1 pound uncooked boneless, skinless chicken breast, cut into 2-inch pieces

2 cup cooked white rice, kept hot

Instructions

In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.

Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.

Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.

Serve chicken and sauce over rice. Yields about 1 cup of chicken and sauce and 1/2 cup of rice per serving.

Garlic Ginger Chicken and Potatoes

Recipe courtesy of linda98ny

2 servings 4 pts each

1Tbs minced cilantro
1Tbs rice-wine vinegar
1 tsp soy sauce
1/2 tsp minced peeled gingerroot
1 garlic clove, minced
2 4-oz skinless boneless chicken breasts
1 lg baking potato scrubbed and cut into 8 wedges

1. To prepare the marinade, in a lg Ziploc bag, combine cilantro, vinegar, soy sauce, ginger and garlic; add the chicken.  Seal bag and squeeze out air; refrigerate for at least 30 min.
2. Preheat oven to 350.  Spray a 10x6 baking pan with nonstick cooking spray.
3. Transfer the chicken and marinade to the pan; add the potato.  Bake covered until the chicken and potato are partially cooked, about 15 min.  Uncover and bake
until the chicken is cooked through and the potato is tender, about 15 min longer.  Serve and spoon any remaining pan juices over the chicken. 

Per serving: 238 calories, 2g total fat, 0g saturated
fat, 66mg cholesterol, 184 mg sodium, 25g total
carbohydrate, 3g fiber, 30g protein, 34mg calcium

Garden-Style Baked Chicken

Recipe courtesy of Love1017

Makes 12 Servings

5 WW points per serving

*I had to cook this a lot longer than 25 minutes until the chicken was cooked through. The chicken stayed very moist, though, b/c of the veggies and white wine.

3 cups sliced zucchini

4 medium tomatoes, peeled, seeded, and chopped

1 Tablespoon unsalted butter, melted

1 teaspoon salt

Freshly ground pepper, to taste

12 (4-ounce) skinless boneless chicken breasts

1/2 C dry white wine or low-sodium chicken broth

1 C plain dry bread crumbs

1/2 C chopped fresh parsley, chives, or dill (use 1 or a combination)

3 Tablespoons grated Parmesan cheese

2 Tablespoons Dijon mustard

1. Preheat oven to 350 degrees F. Spray a 9x13" baking pan with nonstick spray.

2. Layer the zucchini in the baking dish and top with the tomatoes. Drizzle the vegetables with the butter, then sprinkle with 1/4 teaspoon of the salt and pepper.

3. Sprinkle the chicken with the remaining 3/4 teaspoon salt and more pepper. Place the chicken in a single layer on top of the vegetables and then pour the wine or chicken broth around the edge of the dish.

4. Combine the bread crumbs, parsley, Parmesan cheese, and mustard in a small bowl. Press the mixture on top of the chicken.  Cover the pan loosely with foil and bake until the chicken is cooked through, about 25 minutes.* If you like, increase the oven temperature to broil and broil the chicken 5 inches from the heat, until the bread crumbs are browned.

Per serving (1 chicken breast with 1/3 C vegetables): 240 Calories, 4 g Fat, 1 g Sat Fat, 70 mg Cholesterol, 380 mg Sodium, 18 g Carbohydrates, 2 g Fiber, 31 g Protein, 103 mg Calcium. POINTS: 5

Crab Cakes

Recipe courtesy of Allison711

3 (1-ounce) slices white bread
1/4 cup finely chopped green onions
2 tablespoons chopped fresh dill
2 tablespoons reduced-fat mayonnaise
1/4 teaspoon black pepper
2 large egg whites
1 pound lump crabmeat, shell pieces removed
1 tablespoon canola oil, divided
Cooking spray

Preheat oven to 400°.
Place bread in food processor; process until coarse crumbs measure 1 1/2
cups. Combine breadcrumbs and next 6 ingredients (through crabmeat). Divide
crab mixture into 6 equal portions, shaping each into a 1-inch-thick patty.

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat.
Add 3 patties; cook 1 minute on each side. Remove from pan; place on a
jelly-roll pan coated with cooking spray. Repeat procedure with the
remaining 1 1/2 teaspoons oil and remaining 3 patties. Bake at 400° for 20
minutes or until thoroughly heated and golden.

Yield: 6 servings (serving size: 1 crab cake)

NUTRITION PER SERVING
CALORIES 140(28% from fat); FAT 4.3g (sat 0.6g,mono 1.8g,poly 1.6g); PROTEIN
16g; CHOLESTEROL 59mg; CALCIUM 94mg; SODIUM 382mg; FIBER 0.5g; IRON 1.1mg;
CARBOHYDRATE 8.4g

Cider Chicken with Apples and Thyme

Recipe courtesy of Love1017

Makes 4 servings

6 WW points per serving

4 (5-ounce) skinless boneless chicken breasts

1/2 teaspoon salt

1/2 teaspoon coarsely ground black pepper

2 teaspoons olive oil

1 cup frozen pearl onions, thawed (I just used chopped)

4 strips turkey bacon, diced

1 Golden Delicious apple (unpeeled), cored and cut into chunks (I used 2 granny smith)

1 tablespoon fresh chopped thyme or 1 teaspoon dried

1 cup apple cider

1/4 cup reduced-sodium chicken broth

Thyme sprigs for garnish

1. Sprinkle the chicken breasts with salt and pepper

2. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and sauté until golden and tender, about 4 minutes on each side. Transfer the chicken to a plate.

3. Add the onions and bacon to the skillet. Cook, shaking the pan occasionally, until the onions are softened and browned, about 89 minutes. Add the apple and thyme, cook until the apple is tender and golden, about 5 minutes. Stir in the cider and broth. Raise the heat to high and cook until the sauce boils and thickens slightly, about 5 minutes. Return the chicken to the skillet briefly to heat through. Arrange the chicken on a platter, spoon the sauce on top, and garnish with the thyme sprigs.

For variety, you can also use boneless pork loin chops or turkey cutlets instead of chicken.

WW suggests a side of microwaved sweet potato slices, sprinkled with brown sugar and chopped walnuts.

Chinese Chicken Legs

Recipe courtesy of raesue

Ingredients:

• 8 Scallions coarsely chopped
• 2/3 cup prepared bbq sauce
• 2 Tbsp soy sauce
• 2 Tbsp oyster sauce
• 2 Tbsp honey
• 1 Tbsp sugar
• 2 tsp grated peel fresh ginger
• 1 tsp hot sauce
• 1 garlic clove minced
• 2 ¼ lb skinless chicken drumsticks
• 2 tsp sesame seeds

Directions:

1. Preheat oven to 400.  Line the bottom of a large baking pan with foil or parchment paper
2. Combine the scallions, bbq sauce, soy sauce, oyster sauce, honey, sugar, ginger, hot sauce, and garlic in a large bowl.  Add the chicken legs and toss until well coated.
3. Place the chicken in the baking pan.  Spoon any remaining sauce over the chicken.  Cover loosely with aluminum foil and bake for 20 minutes.  Remove the foil and continue baking until the chicken is browned and cooked through, and the sauce is thickened (about 20 minutes longer).  Sprinkle with the sesame seeds.

Per serving: 4 WW points (makes 6 servings, usually equals 2 legs per serving)

Chicken/Turkey Meatloaf Recipe

Recipe courtesy of Lishie0729

    * 1 egg white
    * 3 tablespoons ketchup
    * 1 tablespoon Worcestershire sauce
    * 1/2 teaspoon Dijon mustard
    * 1/2 cup oat bran
    * 1/2 cup chopped green pepper
    * 1/4 cup finely chopped onion
    * 2 tablespoons chopped ripe olives
    * 1 garlic clove, minced
    * 1/4 teaspoon celery salt
    * 1/4 teaspoon dried marjoram
    * 1/4 teaspoon rubbed sage
    * 1/4 teaspoon pepper
    * 1 pound ground turkey

   1. In a large bowl, combine the egg white, ketchup, Worcestershire
sauce and mustard. Stir in the oat bran, green pepper, onion, olives,
garlic, celery salt, marjoram, sage and pepper. Crumble turkey over
mixture and mix well.
   2. Pat into a loaf in an 11-in. x 7-in. x 2-in. baking dish coated
with nonstick cooking spray. Bake, uncovered, at 375 degrees F for 55-65
minutes or until a meat thermometer reads 165 degrees F.

Nutritional Analysis: 1 serving equals 253 calories, 12 g fat (3 g
saturated fat), 82 mg cholesterol, 421 mg sodium, 14 g carbohydrate, 3 g
fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 1 starch.