Wednesday, July 25, 2007


I haven't posted much in the way of cooking goodness lately, and since I've tried several new recipes in the last few weeks, I thought it was high time to share the wealth.

Aromatic Couscous & Veggies

3/4 c . orange juice
1/2 c. water
3/4 tsp. salt
1 c. whole-wheat couscous
1 tbsp. extra-virgin olive oil
1 med. zucchini, cut into 1/4-in slices
1 med. yellow squash, cut into 1/4-in slices
1 onion, chopped
3 garlic cloves, sliced
1 tsp. curry powder
1/2 tsp. cinnamon
1/8 tsp. cayenne
1 15.5oz can chickpeas, rinsed & drained
1 14.5oz can diced tomatoes

Bring the orange juice, water, and 1/2 tsp. of salt to boil in a small saucepan. Add couscous, cover, and remove from heat. Let stand 5 minutes, then fluff couscous with a fork.

Meanwhile, heat oil in a large nonstick skillet over high heat. Add zuchcini, squash, onion, garlic, curry powder, cinnamon, cayenne, and remaining salt. Cook, stirring frequently, until veggies start to soften. Add the chickpeas and tomatoes; bring to a boil. Reduce the heat and simmer, stirring occasionally, until slightly thickened, about 5 minutes. Serve over couscous.

Serves 4. PER SERVING (3/4 c. couscous & 1 1/4 c. veggie mixture): 366 cal, 7g fat, 11g fiber. 7 WW pts per serving.

Chicken Souvlaki with Rice and Yogurt Sauce

8 chicken tenders
2 tbsp. red-wine vinegar
2 garlic cloves, minced
1 tsp. dried oregano
1/2 tsp. salt
1/2 tsp. freshly ground pepper
3/4 c. plain fat-free yogurt
1/3 c. finely diced cucumber
1/4 c. chopped fresh mint
2 tsp. olive oil
2 c. hot cooked brown rice
2 c. shredded lettuce
1 tomato, chopped
1/2 c. thinly sliced red onion

Combine chicken, vinegar, 1 minced garlic clove, oregano, and 1/4 tsp. each of salt and pepper in a medium bowl; let stand 10 minutes.

Meanwhile, combine yogurt, cucumber, mint, remaining minced garlic clover, and remaining salt and pepper in small bowl.

Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until browned and cooked through, about 2 minutes on each side.

Arrange 1/2 c. rice on each of 4 plates; top with 1/2 c. shredded lettuce, 2 chicken tenders, 1/4 of tomato and onion, and 1/4 c. of yogurt sauce.

Serves 4. PER SERVING: 282 cal, 6g fat, 4g fiber. 5 WW pts per serving.

Curried Chicken Salad with Grapes

2 c. shredded cooked skinless chicken breast
20 small seedless grapes, halved
1 carrot, coarsely grated
1/2 celery stalk, thinly sliced
1 tbsp. chopped parsley
1 tbsp. fresh lemon juice
1/2 onion, grated
1/4 c. plain fat-free yogurt
1 tsp. curry powder
1/2 tsp. salt
1/4 tsp. fresh ground black pepper
4 c. mesclun salad greens

Combine chicken, grapes, carrot, celery, parsley, and lemon juice in medium bowl.

Combine onion, yogurt, curry powder, salt, and pepper in small bowl. Pour over the chicken mixture and toss to combine. Divide mesclum among 4 salad plates and top with chicken salad.

Serves 4. PER SERVING: 171 cal, 4g fat, 2g fiber. 3 WW pts.

(Note: I add 1/4 c. fat-free Miracle Whip to keep the salad from being too dry. It does not affect points.)

All these recipes came from Weight Watchers Ultimate Flex & Core Cookbook.

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