Chicken, Shrimp & Chorizo Paella

 Ingredients:

• 1 tbsp. extra-virgin olive oil
• 2 (3/4 lb.) boneless, skinless chicken breast halves, cut in half crosswise
• 1/2 lb. extra-large shrimp, peeled & deveined
• 1/4 lb. chorizo sausage, cut into 1/4-inch slices
• 1 onion, finely chopped
• 1 bell pepper, chopped
• 1 cup peas
• 3 garlic cloves, minced
• 1 (14 1/2 oz.) can diced tomatoes, drained
• 1 1/4 cups reduced-sodium chicken broth
• 3/4 cup long-grain rice
• 8 small piemento-stuffed green olives sliced
• 1/2 tsp. saffron threads, crushed
• 1/8 tsp. smoked paprika
• 3 tbsp. chopped fresh parsley (optional)
• salt
• freshly ground black pepper

Makes 6 Servings (1 1/3 cups per serving)

1. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook until browned, 3-4 minutes on each side. Transfer the chicken to a plate. Add the shrimp to the skillet and cook until browned, 1 1/2 minutes on each side; transfer to a separate plate. Add the chorizo to the skillet and cook until browned, about 3 minutes on each side; transfer to the plate with the chicken. 
2. Add the onion, bell pepper and garlic to the skillet; cook, stirring occasionally, until softened, about 4 minutes. Add the tomatoes, broth, rice, olives, saffron, and paprika; bring to a boil. Add the chicken and chorizo; return to a boil. Reduce the heat and simmer, covered, about 15 minutes. 
3. Add the shrimp to the skillet and simmer, covered, until the chicken and chorizo are cooked through and the shrimp are opaque in the center, about 7 minutes. Fluff mixture with a fork and stir in the parsley, if using. Season with salt and pepper to taste. 

WW POINTS VALUE: 7 pts. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Paella is considered the national dish of Spain and it's a wonderful comfort food that is full of flavor. Paella is a saffron-infused Valencian rice dish that is rich with ingredients such as chicken, seafood, sausages, vegetables and flavorful seasonings such as saffron and paprika. This version of paella is tasty, filling and deliciously satisfying. The original recipe calls for Keilbasa sausage but I used chorizo because chorizo is a traditional ingredient used in paella. I added peas to the paella for a more filling flavor. Red bell peppers are used in traditional paella but you can use any bell pepper in this recipe. I highly recommend using bomba rice in this recipe for an authentic Spanish flare. 

Arroz Con Pollo

Ingredients:

• 4 (5 oz.) skinless bone-in chicken thighs
• 1/2 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 2 tsp. extra-virgin olive oil
• 2 assorted bell peppers, seeded and chopped
• 1 onion, finely chopped
• 3 garlic cloves, minced
• 1 cup long-grain rice
• 1/2 tsp. saffron seeds, lightly crushed 
• 1 (14 1/2 oz.) can diced tomatoes
• 1 cup reduced-sodium chicken broth
• 1 cup frozen peas
• 12 pimiento-stuffed green olives

Makes 4 Servings

1. Sprinkle the chicken with 1/4 teaspoon of the salt and 1/8  teaspoon of the black pepper. Heat 1 teaspoon of the oil in a large skillet over medium-high heat. Add the chicken and cook until browned, 3-4 minutes on each side. Transfer the chicken to a plate. 
2. Heat the remaining 1 teaspoon oil in the same skillet. Add the bell peppers, onion, and garlic; cook, stirring frequently, until the vegetables begin to soften, about 7 minutes. Add the rice and saffron; cook, stirring constantly, about 1 minute. Add the tomatoes, broth, and chicken; bring to a boil, stirring occasionally. Reduce the heat and simmer, covered, until the liquid is absorbed and the chicken is cooked through, about 20 minutes. Stir in the peas, olives, and remaining 1/4 teaspoon salt and 1/8 teaspoon black pepper. Cook, stirring occasionally, until heated through, about 1 minute. Remove the skillet from the heat and let stand, covered, for about 5 minutes. 

WW POINTS VALUE: 11 pts. 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Arroz con pollo is a traditional dish whose components vary from one region to another throughout Spain, the Caribbean, and Latin America. It is a popular one-pot comfort food that is made with flavorful ingredients such as chicken, onions, garlic and tomatoes are the base to which a variety of vegetables, such as bell peppers, peas and olives, are added. This dish makes a nice comfort food dish to enjoy on the weekend and will become a favorite. 

Chicken and Dumplings

Ingredients:

• 4 tsp. extra-virgin olive oil 
• 2 tbsp. whole wheat flour
• 3 cups low-sodium chicken stock
• 1/2 lb. chicken, cooked, cut in 1/2-inch x 1-inch pieces
• 3 cups roasted vegetables
• 1/4 cup peas, frozen 
• 1 tbsp. chopped fresh parsley
• salt
• freshly ground black pepper

Dumplings:

• 1/2 cup whole wheat flour
• 1 tsp. baking powder
• 1 tbsp. grated Parmesan cheese
• 1 tsp. fresh dill
• 1 tsp. dried parsley
• 1 tsp. unsalted butter
• 1/4 cup low-fat milk

Makes 4 Servings

1. Preheat oven to 400 F.
2. For the dumplings: Combine the flour, baking powder, Parmesan cheese, and herbs in a food processor. Pulse in the butter until it becomes small pieces. Move to a bowl. Stir in the milk until just combined. 
3. For the chicken mixture: Place the olive oil in a saucepan or Dutch oven 9 inches by 3 to 4 inches deep. Heat over medium heat, add flour, and stir and cook for 3 minutes. Pour in the chicken stock in a gradual stream, stirring constantly with a whisk to remove all lumps. Bring to a simmer; then reduce to a bare simmer. Cook for 15 minutes. Add the chicken, vegetables, peas, and parsley. Bring to a simmer and adjust seasonings. Drop dumpling mixture by teaspoons on top of stew. Cover and place in preheated oven. Bake for 15 minutes or until dumplings are cooked through. 

WW POINTS VALUE: 9 pts. 

Note: This recipe appears in the New Sonoma Diet Cookbook. Chicken and dumplings is a classic comfort food that tastes good. This dish flavorful and filling. I added Parmesan cheese and herbs to the dumpling mixture to add more flavor to the dish as well as adding garlic to the stew. If you don't have roasted vegetables on hand, frozen vegetables of your choice will work just as well. 

Stuffed Bell Peppers

Ingredients:

• 1/2 lb. lean ground beef or turkey
• 1 cup cooked brown rice
• 1 onion, finely chopped
• 1/4 cup frozen peas, thawed
• 1/4 cup grated Parmesan cheese
• 2 tbsp. tomato paste
• 3 garlic cloves, minced
• 1 tsp. minced fresh thyme
• 1 tsp. minced dried basil 
• 4 bell peppers (any color), tops cut off and seeded
• 1/2 cup tomato sauce

Makes 4 Servings (1 stuffed pepper per serving)

1. Preheat oven to 350 F.
2. Mix together beef or turkey, rice onion, peas, Parmesan, tomato paste, garlic, thyme, and basil in a large bowl; spoon evenly into bell peppers. Stand peppers in shallow baking dish or casserole. Pour tomato puree over peppers; add enough water to baking dish to come partway up sides of peppers. 
3. Cover baking dish with foil and bake, basting peppers occasionally with tomato liquid, 30 minutes. Uncover and bake until peppers and rice are tender and filling is cooked through, about 20 minutes longer. Let stand 5 minutes before serving.

WW POINTS VALUE: 5 pts.

Note: This recipe appears in the WW New Complete Cookbook. Here is another version of comfort food that can be good for you. You can use ground beef or ground turkey in this recipe and the dish will still be filling and tasty. You forget this comfort food is good for you with all the vegetables, protein and  brown rice in this dish. These peppers will fill you up so you may not have enough room for dessert. 

Sausage, Pepper, & Mushroom Paella

Ingredients:

• 3 tsp. extra-virgin olive oil
• 1 (13 oz.) package chorizo sausage, cut into 1/2-inch slices
• 1 large onion, chopped
• 1 (10 oz.) package sliced white mushrooms
• 2 red bell peppers, chopped
• 3 garlic cloves, minced
• 1 (8 oz.) package yellow rice mix
• 2 tsp. ground smoked paprika
• pinch saffron
• 1 cup reduced-sodium vegetable broth
• 1/2 cup dry white wine
• 1 (14 1/2 oz.) can diced fire-roasted tomatoes
• 1 cup frozen peas, thawed

Makes 8 Servings (1 cup per serving)

1. Heat 1 teaspoon of oil in a large Dutch oven over medium-high heat. Add chorizo and cook, stirring, until browned, about 8 minutes. With slotted spoon, transfer to a plate.
2. Reduce heat to medium. Heat remain 2 teaspoons oil in Dutch oven. Add onion and cook, stirring, until softened, about 5 minutes. Add mushrooms, bell peppers, and garlic; cook, covered, stirring occasionally, until vegetables are softened, about 3 minutes.
3. Add rice to mushroom mixture, stirring until coated well. Stir in broth, wine, tomatoes, and chorizo; bring to boil. Reduce heat and simmer, covered, until rice is tender and liquid is absorbed, about 25 minutes. Stir in peas. Remove Dutch oven from heat; let stand, covered, until peas are heated through, about 5 minutes.

WW POINTS VALUE: 7 pts.

 

Note: This recipe appears in the WW Family Meals Cookbook. I have never been to Spain but paella is considered to be the national dish of Spain. Paella is so delicious when it's done right. Paella can be served for almost any occasion: game day, get togethers, movie night or even holidays. The original recipe calls for water but I substituted vegetable broth and dry white wine to make the paella more flavorful. I also added a touch a paprika and saffron for an authentic Spanish taste. The original recipe called for turkey kielbasa but I used chorizo for a more authentic Spanish taste. Paella is so delicious it will quickly become a favorite at your table.

Seafood Paella

Ingredients:

• 1 tbsp. extra-virgin olive oil
• 1 (4 oz.) low-fat chorizo sausage link
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 1/3 cup dry white wine
• 1 cup quick-cooking whole-grain brown rice
• 1 1/2 cups lower-sodium chicken broth
• 2 roasted red peppers (from a jar), thinly sliced
• pinch saffron
• 1/2 lb. large shrimp, peeled & deveined
• 2 large plum tomatoes, chopped
• 1/2 cup fresh or frozen baby peas
• 1 1/2 lbs. littleneck clams or cockles (about 2 dozen), cleaned
• 1 1/2 lbs. mussels (about 2 dozen), cleaned
• freshly ground black pepper

Makes 4 Servings

1. In a large saucepan, heat oil over medium heat. Add sausage and cook until browned on all sides, about 5 minutes; transfer to a cutting board. Add onion and garlic to the pan; cook over medium heat until softened, about 5 minutes.
2. Meanwhile, cut sausage into thin slices. Return sausage to the pan and add wine, scraping up any brown bits from the bottom of the pan. Add rice, broth, red peppers, and saffron; bring to a simmer, cover, and cook for 5 minutes.
3. Stir in shrimp, tomatoes, and peas. Add clams and mussels, cover, and cook until clams and mussels open, about 5 minutes. Discard any shellfish that haven't opened. Season lightly with black pepper. Divide among 4 bowls and serve warm.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the South Beach Diet Taste of Summer Cookbook. Paella is considered to be the national dish of Spain. I have never been to Spain but I've had paella a couple of times and paella is delicious. This is a healthy version of paella and it is flavorful and delicious. The original recipe called for a low-fat hot Italian turkey sausage link. I recommend using a chorizo sausage for an authentic Spanish taste. Chorizo is always used in paella so please don't insult the national dish of Spain. Also, bomba rice is typically use in making paella but this recipe calls for whole grain brown rice and the paella tastes just as good and it's perfect for people who are prone to heart disease, diabetes and other health concerns. If you don't have or like clams or mussels, double up on the shrimp and the paella will still be delicious. Paella is a wonderful comfort food and it's perfect for any kind of party or gathering. Serve this and company will eat this up.

Tomato-Basil Soup

Ingredients:

• 2 all-purpose potatoes, scrubbed and cut into 1/2-inch dice
• 1 onion, finely chopped
• 2 garlic cloves, minced
• 1 cup packaged matchstick-cut carrots
• 6 cups reduced-sodium chicken broth
• 2 zucchini, quartered lengthwise and sliced
• 1 (14.5 oz.) can diced tomatoes, drained
• 1 cup frozen cut green beans
• 1 cup frozen peas
• 1/2 tsp. freshly ground black pepper
• 1/4 cup lightly packed torn fresh basil
• 1/4 cup shredded fat-free Swiss cheese

Makes 4 Servings ( 1 3/4 cups per serving)

 

Combine the potatoes, onions, garlic, carrots, and broth in a large saucepan; bring to a boil over medium-high heat. Reduce the heat and simmer, covered, about 5 minutes. Stir in the zucchini, tomatoes, green beans, peas, and pepper; cook until the vegetables are tender, about 10 minutes longer. Remove from the heat; stir in the basil and sprinkle with the Swiss cheese.

 

WW POINTS VALUE: 2 pts.

 

Note: This recipe appears in the WW in 20 Minutes Cookbook. Tomato soup is a wonderful comfort food when it's done right. This tomato soup is packed with vegetables and is flavorful too. I added minced garlic to this soup because garlic always makes everything taste better. I also recommend pureeing the vegetables in a food processor or blender to make this soup creamier and to give this soup a thick and flavorful texture. You can make this soup any night of the week and it can be enjoyed throughout the week during the cold winter months. It's perfect for lunch or dinner and you'll enjoy it again and again.

Lemony Spring-Vegetable Risotto

Ingredients:

• 1 lb. asparagus, trimmed and cut into 1-inch pieces
• 1 tsp. salt
• 5 1/2 cups Basic Vegetable stock or reduced-sodium vegetable broth
• 1 tbsp. extra-virgin olive oil
• 2 leeks, cleaned & chopped
• 3 garlic cloves, minced
• 1 tsp. finely chopped thyme, or 1/2 tsp. dried thyme
• 1 1/2 cups Arborio rice
• 1/3 cup dry white wine
• 1 cup thawed frozen baby peas
• 3 tbsp. fresh lemon juice
• 1 tsp. grated lemon zest
• 1/2 cup freshly grated Parmesan cheese
• 1/4 tsp. freshly ground black pepper

Makes 6 Servings (1 1 /3 cups per serving)

1. Bring a large pot of water to a boil. Add the asparagus and salt, and cook just until bright green, 2 minutes. Drain and rinse the asparagus in a colander under cold running water to stop cooking; set aside.
2. Bring the stock to a gentle simmer in a large saucepan over medium-low heat; reduce the heat and keep it at a simmer.
3. Heat the oil in a large skillet. Sauté the leeks, garlic, and thyme until the leeks begin to soften, about 3 minutes. Add the rice and cook, stirring, until translucent, about 1 minute.
4. Stir in the wine and cook, stirring constantly, until it is absorbed, Add the stock 1 cup at a time, stirring until it is absorbed before adding more, until the rice is just tender but still slightly toothy. Add the asparagus, peas, lemon juice, and lemon zest with the last (1/2 cup) addition of stock. The cooking time from the first addition of stock should be about 22 minutes. Stir in the cheese and pepper; serve at once.

WW POINTS VALUE: 6 pts.

 

Note: This recipe appears in the WW New Complete Cookbook. I think risotto is the ultimate Italian comfort food. It's creamy, flavorful, soothing and delicious. I've notice that the key ingredients to making a good risotto are Arborio rice, white wine, lemon juice, vegetables, garlic and Parmesan cheese. This risotto certain tastes like spring and it can also be enjoyed in the summer with summer vegetables as well. A well-made risotto is always creamy, mot mushy, so when you're cooking risotto, stir constantly. For a creamy and luscious texture, use Arborio rice or any other Italian medium-grain rice with a high starch content. Serve this as a main dish or as a side dish when you have company. They will love it.

Old-Fashioned Chicken Pot Pie

Ingredients:

•  1 tsp. butter
• 2 cups sliced white or cremini mushrooms
• 1 small onion, finely chopped
• 3 cups coarsely chopped cooked boneless, skinless chicken breasts
• 2 cups frozen mixed vegetables (peas, carrots, corn)
• 1 cup low-sodium chicken broth
• 1/2 tsp. salt
• 1/4 tsp. paprika
• 1/4 tsp. dried  thyme
• 1/4 tsp. freshly ground black pepper
• 1/2 cup fat-free evaporated milk
• 2 tbsp. whole wheat flour
• 4 pieces reduced-fat crescent roll dough

Makes 6 Servings (1/6 of pie per serving)

1. Preheat oven to 375 F. Spray 10-inch shallow round baking dish or casserole dish with nonstick spray.
2. Spray large pot with nonstick spray. Add butter and melt over medium heat. Add mushrooms and onion; cook, stirring, until softened, about 5 minutes. Stir in chicken, mixed vegetables, broth salt, paprika, thyme, and pepper. Reduce heat and simmer, covered, until vegetables are tender, about 15 minutes.
3. Meanwhile, whisk together 1/4 cup of the evaporated mil and the flour in a small bowl until smooth; stir into chicken mixture. Cook over medium heat, stirring constantly, until sauce bubbles and thickens, about 2 minutes. Stir in remaining 1/4 cup evaporated milk and cook 3 minutes longer.
4. Spoon chicken mixture into  prepared dish. Unroll crescent rolls and arrange around inside edge of baking dish to form border (the middle will not be covered). Bake until crust is golden brown and filling is bubbly, about 15 minutes.

WW POINTS VALUE: 6 pts.

Note: This recipe appears in the WW Family Meals Cookbook. Chicken pot pie is a wonderful comfort food that can be enjoyed in the winter. No dish warms the body and soul like a homemade chicken pot pie. This is a different kind of chicken pot pie because there are more chicken and vegetables in this pie. Also, evaporated milk is used in this recipe. This pot pie is very filling and full of flavor. The pie crust is really nice with the chicken and vegetables and it's easy to cut the pie with this dough. I highly recommend adding a touch  of minced garlic to the mushroom and onion mixture because garlic always makes everything taste better. Also, when you cook the chicken, season it with salt, pepper and garlic for flavor. This pot pie makes a nice lunch the next day too.

Chicken Shepherd's Pie

Ingredients:

• 3 large Yukon gold potatoes (about 1 1/2 lbs.) peeled & quartered
• 3/4 cup fat-free milk
• 1 tbsp. Dijon mustard
• 1/4 tsp. freshly ground black pepper
• 1 medium onion, chopped
• 3/4 lb. ground chicken breast
• 1 1/2 tbsp. whole wheat flour
• 2 tbsp. tbsp. white Worcestershire sauce
• 1 tsp. finely chopped sage
• 1/2 tsp. crushed green peppercorns
• 3/4 cup reduced-sodium chicken broth
• 1 (10 oz.) package frozen peas & carrots
• 1/4 tsp. paprika

Makes 6 (1 cup) Servings

1. Bring the potatoes, with enough water to cover, to a boil in a large pot. Reduce the heat and simmer, covered, until the potatoes are tender when pierced with a fork, about 12 minutes. Drain and place in a medium bowl. Add the milk, mustard, and black pepper. Mash with a potato masher or an electric mixer on medium speed until creamy, about 4 minutes by hand or 2 minutes with a mixer; set aside.
2. Preheat the oven to 350 F.
3. Spray a large skillet with nonstick spray and set over medium heat. Add the onion and cook, stirring frequently, until softened, about 2 minutes. Add the chicken and cook, breaking it up with a wooden spoon, until browned, about 4 minutes.
4. Sprinkle the flour over the chicken mixture. Stir well and cook, just until the flour is absorbed, about 30 seconds. Stir in the Worcestershire sauce, sage, and crushed green peppercorns; cook until fragrant, about 10 seconds. Stir in the broth and bring to a boil. Reduce the heat and simmer until the mixture bubbles and thickens, about 1 minute. Stir in the peas and carrots. Pour the mixture into a 9-inch square baking dish.
5.  Spoon or pipe the mashed potatoes over the chicken mixture. Sprinkle with the paprika. Place the baking dish on a rimmed baking sheet and bake until bubbling and heated through, about 40 minutes. Let stand for about 5 minutes before serving.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. Shepherd's Pie is considered to be the national dish of England. Shepherd's pie normally has mutton or ground beef but this recipe has ground chicken in it. This version of a classic comfort food is absolutely delicious. If you don't have packaged vegetables, use 1 cup each of chopped carrots and peas and the dish will be just as delicious. I highly recommend adding a pinch of salt and minced garlic when cooking the onions because salt, ground pepper and garlic always add flavor and make your savory dish taste better. This comfort food is perfect for eating during the colder months. Don't worry if it looks messy, it tastes great.



Chicken Stew with Dumplings

Ingredients:
Stew:

• 1 lb. boneless, skinless chicken thighs or breasts, cut into 1-inch chunks
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• 1 onion, chopped
• 1 tbsp. whole-wheat flour
• 2 cups reduced-sodium chicken broth
• 1 large (10 oz.) Yukon gold potato, diced
• 1 cup frozen peas & carrots
• 1 tsp. dried tarragon

Dumplings:

• 3/4 cup whole-wheat flour
• 1 1/2 tsp. baking powder
• 1/4 tsp. salt
• 1/2 cup fat-free milk
• 2 tsp. melted unsalted butter
• 2 tbsp. chopped fresh flat-leaf parsley

Make 4 Servings (1 cup stew with 2 dumplings per serving)

1. To make the chicken stew, spray a nonstick Dutch oven with nonstick spray and set over medium-high heat. Add the chicken; sprinkle with the salt and pepper and cook, turning occasionally, until browned, about 6 minutes. Add the onion; cook, stirring frequently, until softened, about 4 minutes. Add the flour and cook, stirring constantly, until lightly browned, about 1 minute. Stir in the broth and potato; bring to a boil. Reduce the heat and simmer. covered, until the chicken and potato are cooked through, about 15 minutes. Stir in the peas and carrots and the tarragon; return to a boil. Reduce the heat and simmer 2 minutes.
2. Meanwhile, to make the dumplings, combine the flour, baking powder and salt in a medium bowl. Add the milk, butter, and parsley; stir until a soft dough forms.
3. Drop the dough, by 8 rounded tablespoonfuls onto the simmering stew. Cover the Dutch oven and simmer about 8 minutes. Uncover and simmer until the dumplings have doubled in size and are cooked through, about 3 minutes longer.

WW POINTS VALUE: 10 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook.  Don't be intimidated by this dish. It may look a tad messy when you're plating it but the end result is comforting and delicious. If you love stews, you'll love this dish. This meal is like a chicken pot pie but without the pie crust. I highly recommend adding some minced garlic in with the onions because garlic always makes everything taste better.

Buttermilk Biscuit-Topped Potpie

Ingredients:

• 1 1/2 cups reduced-sodium chicken broth
• 1/2 cup fat-free half-and-half
• 2 tbsp. all-purpose flour
• 1 tbsp. Dijon mustard
• 1/4 tsp. salt
• 1/4 tsp. freshly ground black pepper
• pinch cayenne
• 1 tbsp. unsalted butter
• 1 small red onion, chopped
• 4 celery stalks, diced
• 2 garlic cloves, minced
• 1/2 tsp. dried thyme
• 2 cups frozen mixed vegetables (corn, carrots, peas, and green beans), thawed
• 1 1/2 cups diced cooked chicken breast
• 1 (6 oz.) package refrigerated buttermilk biscuits

Makes 5 Servings (generous 1 cup chicken with vegetables and 1 biscuit)

1. Preheat the oven to 425 F. Spray a 3-quart shallow baking dish with nonstick spray.
2. Whisk together the broth, half-and-half, flour, mustard, salt, black pepper and cayenne in a glass measure until blended.
3. Melt the butter in a large skillet over medium heat. Add onion, celery, garlic, and thyme; cook, stirring, until softened, about 5 minutes. Stir in the mixed vegetables and chicken and cook until heated through, about 3 minutes. Add the broth mixture and cook, stirring constantly, until the sauce bubbles and thickens, about 3 minutes.
4. Pour the chicken mixture into the baking dish. Arrange the biscuits on top, spacing them evenly. Bake until the filling is bubbly and the biscuits are golden brown, 10-12 minutes.

WW POINTS VALUE: 8 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. You can have your comfort food and eat it too. If you love chicken pot pie and buttermilk biscuits, you will love this dish. This meal takes about 30 minutes to make if you move productively. This is what I call hearty comfort food. I highly recommend making this dish on the weekend so you can take your time and enjoy making and eating this meal. I really enjoyed this meal because it was so filling and flavorful. If you don't have any chicken broth, you can substitute white wine. If you don't have half-and-half, substitute milk instead. I also highly recommend making your own buttermilk biscuits for the buttermilk biscuit topping. I highly recommend the Weight Watchers Buttermilk Biscuits recipe for the topping because they're really tasty and when you make them, you know what's in them.

Matzoh Ball Soup

Ingredients:

• 1/2 cup matzoh meal
• 1/4 tsp. salt
• 1/8 tsp. freshly ground black pepper
• 2 large eggs, lightly beaten
• 1/3 cup seltzer water or water
• 2 tsp. canola oil
• 6 cups homemade or reduced-sodium chicken broth
• 2 carrots, thinly sliced
• 1 shallot, finely chopped
• 1 cup fresh or frozen peas, thawed
• 1 1/2 cups shredded cooked chicken breast
• 2 tbsp. chopped fresh flat-leaf parsley

Makes 6 Servings ( 1 cup soup

1. To make the matzoh balls, combine the matzoh meal, salt and pepper in a medium bowl. Combine the eggs, seltzer water, and oil in a small bowl. Add the egg mixture to the matzoh meal mixture and stir until just blended. Cover and refrigerate for about 20 minutes.
2. Bring the broth, carrots and shallot to a boil in a Dutch oven or large pot. Reduce the heat and simmer, covered, until the carrots are partially tender, about 5 minutes.
3. With wet hands, shape the matzoh mixture into 12 balls. Carefully drop the balls, one at a time, into the simmering soup. Simmer, covered, until the matzoh balls are cooked through and tender, 20-30 minutes, stirring in the peas during the last 5 minutes. Stir in the chicken and simmer until heated through, about 2 minutes. Stir in the parsley just before serving.

WW POINTS VALUE: 5 pts.

 

Note: This recipe appears in the WW Ultimate Chicken Cookbook. This was my second attempt at making Matzoh ball soup and it was delicious. Matzoh ball soup is a traditional favorite first course meal during Passover but you can enjoy this soup anytime of the year. Making the matzoh balls may get a little messy but they will be perfect when you carefully put them in the soup and they cook for 20-30 minutes. They're like cracker meatballs. I highly recommend adding 2 cloves of minced garlic because garlic always makes everything better. I also recommend using thyme or rosemary if you don't have parsley on hand.

Fresh Tuna Salad with Simple Lemon Dijon

Ingredients:

• 2 tbsp. fresh lemon juice
• 1 tbsp. minced red onion
• 1 tsp. Dijon mustard
• 1/4 cup + 2 tsp. canola oil, divided
• 1 lb. fresh tuna, about 1 inch thick
• 1 (8 oz.) head Bibb or Boston lettuce, torn into bite-sized pieces (4-5 pieces)
• 1/2 cup frozen pieces, thawed
• salt
• freshly ground black pepper

Makes 4 Servings

1.  Whisk together lemon juice, red onion, and mustard in a mixing bowl. Slowly whish in 1/4 cup of the oil. Season to taste with salt and pepper.
2. Season tuna with salt and pepper. Heat remaining oil in a large skillet over medium-high heat. Cook tuna 1 1/2 minutes per side for medium-rare or to desired doneness. Transfer to a cutting board.
3.  Divide lettuce among serving plates and sprinkle with peas. Slice tuna and divide among salads; drizzle with dressing and serve.

WW POINTS VALUE: 7 pts.

 

Note: This  recipe appears in the South Beach Diet Quick & Easy Cookbook. This is a great meal for lunch or dinner and it's better than the salads you get at the supermarket and at the local commissary. Proteins in salads can add a lot of flavor and can quickly fill you up. You can use any kind of tuna-albacore, ahi, or sashimi, and this salad will be absolutely delicious. The tuna is like eating a piece of steak from the ocean it's that good. The dressing is homemade so there's no questionable ingredients. If you make this salad the night before and eat it the next day, the salad will still be good because all the flavors have blended.

 

Chicken Fried Rice

Ingredients:

• Cooking Spray
• 4 large egg whites
• 1/2 cup scallions, chopped, green and white parts
• 2 garlic cloves, minced
• 12 oz. boneless, skinless chicken breasts, cut into 1/2-inch cubes
• 1/2 cup carrots, diced
• 2 cups cooked brown rice, regular or instant, kept hot
• 1/2 cup frozen peas, thawed
• 3 tbsp low-sodium soy sauce

Makes 6 Servings

1. Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes; remove from pan and set aside.
2. Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; sauté until chicken is golden brown and cooked through, about 5 minutes.
3. Stir in reserved cooked egg whites, cooked brown rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Yields about 1 cup per serving.

WW POINTS VALUE: 4 pts.

Note: This recipe appears on www.weightwatchers.com. This is a classic Chinese dish that is on every Chinese menu and is a favorite. You can make this dish in 30 minutes or less so forget take out. You can also add other vegetables such as bell peppers, snow peas, broccoli and even mushrooms to make this dish more filling.



South Beach Chicken Pot Pie

black pepperIngredients:

• • 2 tbsp + 2 tsp extra-virgin olive oil, divided
  • 12 small white mushrooms, quartered
  • 1 small onion, diced
  • 1/2 tsp dried thyme
  • 1 1/2 lbs. boneless, skinless chicken breasts, cut into 1/2-inch cubes
  • 1 cup lower-sodium chicken broth
  • 1 tbsp cornstarch
  • 1/2 cup fat-free half-and-half
  • 1/2 cup frozen peas
  • 1/2 cup carrots, finely diced
  • 4 sheets whole-wheat phyllo dough
  • salt
  • freshly ground black pepper

Makes 6 Servings

1. Heat oven to 400 F.
2. Heat 2 teaspoons of the oil in a large-straight sided skillet over medium heat. Add mushrooms and onion; cook until lightlty browned and softened, about 5 minutes. Add thyme and chicken; cook until chicken is firm and cooked through, about 5 minutes.
3. Whisk together broth and cornstarch; add half-and-half to skillet. Bring mixture to a simmer and cook until slightly thickened, abotu 2 minutes. Stir in peas and carrots, reduce heat to low, and cook 2 minutes. Season with salt and pepper to taste and pour mixture into a 9-inch ovenproof pie dish.
4. Pour remaining 2 tablespoons oil into a small bowl. Lay 1 phyllo sheet on a clean work surface. Quickly brush the surface with a small amount of oil. Top with a second sheet and brush with more oil. Repeat with remaining  sheets and oil.
5. Place phyllo over filing. Using sciccors, tri m excess phyllo, leaving a 1-inch border of overhanging dough. Fold dough in toward the center and pinch together to create an edge. Cut a small slit in the center of the phyllo to allow steam to escape during baking. Bake until golden and crisp, about 15 minutes.

WW POINT VALUE: 6 pts

Note: This recipe appears in the South Beach Diet Quick & Easy Cookbook. Chicken pot pie is a classic and you can enjoy this favorite on the South Beach Diet on Phase 3 or as a Sunday Supper. You can make the filling up to 3 days in advance and store it in the fridge warm it slightly before topping the phyllo crust. This dish can be made in 45 minutes but it's worth it. Make sure you put a pan underneath the pie dish because the filling can bubble and ooze out of the pie dish.

Arroz con Pollo

Ingredients:

• 4 tsp olive oil
• 1 1/2 lbs. chicken parts, skinned
• 1/2 tsp paprika
• 1/4 tsp salt
• 1/4 tsp freshly ground pepper
• 1 green bell pepper, seeded and chopped
• 1 celery stalk, chopped
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 (14 1/2 oz.) can stewed or diced fire-roasted tomatoes
• 1/2 cup low-sodium chicken broth
• 2 tbsp water
• 2/3 cup white or Bomba Rice
• 1 tbsp capers, rinsed and drained
• 1/2 tsp dried oregano
• 1/2 tsp saffron threads, crushed
• 1 bay leaf
• 1 cup frozen peas
• 1 cup chopped roasted red peppers

Makes 4 Servings

1. Preheat the oven to 350 F. In a large nonstick skillet over medium heat, heat the oil. Add the chicken and sprinkle with the paprika, salt and pepper; cook, turning frequently, until browned, 8-10 minutes. Transfer the chicken to a shallow 2-quart casserole dish.
2. In the skillet, combine the bell pepper, celery, onion,  and garlic; cook, stirring frequently, until softened, about 4-5 minutes.
3. Stir in the tomatoes, broth and water; bring to a boil. Remove from the heat; stir in the rice, capers, oregano, saffron and bay leaf. Transfer to the casserole dish. Cover and bake 25 minutes; stir in the peas and roasted peppers. Cover and bake until the liquid is absorbed, about 15 minutes longer; discard the bay leaf before serving.

WW POINTS VALUE: 6 pts (1/4 of casserole)

Note: This recipe appears in the WW New Complete Cookbook. I was so hungry and desperate for chicken and craving some sort of Spanish/Mexican/Latin flavor and this recipe looked so good and I had all the ingredients. This dish was like eating a paella except without the chorizo, parsley, and seafood. There are more vegetables in this dish instead of lein proteins. The recipe calls for stewed tomatoes but you can use fire-roasted tomatoes and the dish will be just as delicious. The recipe also calls for white rice. I highly recommend using Bomba rice for that authentic Spanish taste. I also cut down on the paprika to cut down on the heat. The key to this dish is the saffron. It's a very expensive spice but fortunately, a little bit of saffron goes a very long way; it adds a warm flavor and a rich and golden color to your dish.

Paella (My Version)

Ingredients:

• 4 tsp olive oil
• 1 red bell pepper, seeded and coarsely chopped
• 1 Spanish Chorizo (cured) thinly sliced
• 1 onion, thinly sliced
• 5-6 garlic cloves, minced
• 1 lb. boneless, skinless chicken breasts, thinly sliced
• 1 cup regular long-grain rice or Bomba (Spanish) rice
• 3 cups chicken broth
• 1 chicken or fish bouillion cube 
• 2 medium tomatoes
• 1 cup peas
• 1 tsp paprika
• 1/2 tsp cumin
• 2-3 saffron strands, crushed
• 2 tbsp finely chopped fresh parsley
• 1/2 tsp salt
• 1/4 tsp freshly ground pepper

Makes 8 Servings

1. Heat the oil in a large nonstick skillet. Saute the bell pepper, onion and garlic until softened, about 5 minutes. Add the tomatoes, peas and cook stirring well for about 5 minutes. Add the chicken and the rice, stirring, until the chicken is lightly browned, about 2 minutes.
2. Stir in the chicken stock, boullion cube, paprika, cumin, saffron and chorizo; bring to a boil. Reduce heat and simmer, covered, until most of the liquid is absorbed, 10-20 minutes. Stir in the parsley, salt and pepper. Cook, covered, until all the liquid is absorbed, about 5 minutes longer.

WW POINTS VALUE: 9 pts. (1/4 of paella)

Note: This recipe appears in the New WW Complete Cookbook. Paella is a traditional Spanish dish that combines meats, sausage, and fish in a rice base. The original WW recipe calls for chicken, shrimp and mussels to create lots of flavor with little fat. It was my mom's birthday and she wanted Paella for her birthday. I learned how to cook paella and I was ready to cook this dish. I had the original Paella recipe from my cooking class and incorporated some of the ingredients from that recipe to the WW recipe. The original WW recipe called for shrimp and mussels and I substituted tomatoes, peas, chicken boullion cube and chorizo and added paprika and cumin for a more flavorful dish. A Paella MUST include chorizo, Bomba Rice, saffron, paprika and cumin for that authentic Spanish taste. Don't use too much because a little spice goes a long way. The points value may be affected but it's a very filling dish that is perfect for any occasion and it's a healthy comfort food. Ole!

Chicken Pot Pie

Ingredients:

• 1 lb. uncooked boneless, skinless chicken breast
• 2 cups of water
• 1/2 cup dry white wine (optional)
• 2 cubes chicken bouillon cube, crumbled
• 1 cup chopped carrots
• 1 cup frozen peas
• 2 tsp olive oil
• 1 medium onion chopped
• 3 tbsp flour
• 5 oz. fat-free evaporated milk
• 1 cup white corn
• 6 sheets of phyllo dough

Makes 6 Servings

1. Place chicken, water, wine and bouillon cubes in a medium saucepan> Bring to a boil, lower heat and cook gently, uncovered for 15 minutes. Remove from heat and allow to cool. Set aside one cup of  broth and chop chicken into chunks.
2. Preheat the oven to 400 F. Coat a deep 8-inch pie dish with cooking spray.
3. Microwave carrots and peas for 2 minutes. Drain. Heat oil in a medium nonstick pan, add onions and cook until soft. Stir in flour and cook over low heat for 2 minutes.
4. Remove pan from  heat and stir in milk and reserved broth. Return to heat and cook, stirring, until mixture boils and thickens. Add carrots, peas, chicken and corn.
5. Pour chicken mixture into prepared pie dish. Layer sheets of phyllo dough over pie, trim edges and press down firmly to seal.  Lightly coat with cooking spray. Bake for 10 minutes, lower temperature to 350 F and bake until golden brown, about 20 minutes more.

WW Points Value: 5

Note: This recipe came from http://www.weightwatchers/ .com. I've been making this recipe for over a year now and it's always delish.