Saturday, February 02, 2008


BBQ Chicken

10 oz cooked chicken
1 Cup BBQ Sauce
2 TBSP apple-cider vinegar
1 tsp hot sauce

Mix ingredients in a medium saucepan. Cook covered, over medium heat until heated through. Uncover and reduce (if needed) for a few minutes.

Serve in a sandwich, over a salad or with a side of grain.

Caribbean Drumsticks

4 servings

6 scallions, chopped
2 JalapeƱos pepper
2 TBSP cider vinegar
2 TBSP honey
1 TBSP olive oil
1 TBSP Jamaican jerk seasoning
1 tsp salt
8 chicken drumsticks, skinned (about 1 1/2 lb)

1- Put the scallions, jalapeƱos, vinegar, honey, oil, jerk seasoning, and salt in a blender; puree until a smooth paste forms, 1-2 minutes.

2- Place drumsticks and paste in a 5 or 6 quart slow cooker; mix well. Cover and cook until the drumsticks are fork-tender, 3-4 hours on high or 6-8 hours on low.

Per 2 drumsticks: 244 cal, 13g fat, 1g fib.

Source: Slow Good (Weight Watchers) p. 157

Orange Chicken

1 med. orange
1 tsp olive oil
1 tsp paprika
1 tsp dried rosemary, crumbled
1/2 tsp garlic salt
1/4 tsp ground pepper
6 chicken thighs, skinless, boneless, trimmed (4 oz each)

Preheat the oven to 350F

Zest the orange and mince the zest. Mix the zest with the oil, the paprika, the rosemary, the garlic salt and the pepper.

Supreme the orange (making sure to remove all the "white").

Rub the zest-spice mixture over the 6 chicken thighs and put in a roasting pan (I used a pyrex oven dish), spread the orange pieces around the chicken thighs.

Roast until cooked through, about 45 minutes (until juices runs clear when poked).

Cover with a foil and let stand 5 minutes before serving.

Per serving: 189 cal, 8g fat, 1g fiber

Source: Greatest Hits Cookbook, 40th Anniversary collector edition (Weight Watchers) p. 119

Smothered Chicken and Barley

1 tsp ground cumin
3/4 tsp chili powder
1/2 tsp salt
1/2 tsp ground cinnamon
1/8 tsp garlic powder
1/8 tsp ground red pepper
3 boneless chicken breasts, cut into large nugget size pieces
1/2 tsp olive or canola oil
Cooking spray
1.5 c chopped onion
1 c chopped red bell pepper
1 TBS low-sodium soy sauce
3.5 c chicken broth (two cans)
1-1/4 c uncooked pearl barley
1 (14.5-oz) can diced tomatoes -- drained
6 TBS chopped green onions (optional)

Combine the first 7 ingredients in a small bowl, and rub chicken with half of spice mixture.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 1 minute on each side or until chicken is browned. Remove the chicken from the skillet.

Recoat skillet with cooking spray; add chopped onion, bell pepper, and soy sauce. Cook over medium-high heat 3 minutes or until vegetables are lightly browned. Add broth, barley, tomatoes, and remaining spice mixture, and stir well. Add chicken to skillet, nestling into vegetable mixture. Bring to a boil; cover, reduce heat, and simmer 55 minutes or until chicken is done and barley tender. Sprinkle with green onions if desired.

Source: Someone on the Core Board. If I find who came up with it I'll come back and share!

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