Chicken Fried Rice*

What you’ll need:
2 sprays cooking spray
4 large egg white(s)
1/2 cup scallion(s), chopped, green and white parts
2 medium garlic clove(s), minced
12 oz uncooked boneless, skinless chicken breast, diced
1/2 cup carrot(s), diced
2 cup cooked brown rice, regular or instant, kept hot
1/2 cup frozen green peas, thawed
3 Tbsp low-sodium soy sauce

 How to do it:

  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, stirring frequently, about 5 minutes.
  3. Stir in reserved cooked egg whites, cooked brown rice, peas and soy sauce; cook until heated through, about 1 minute. Yields about 1 cup per serving.

Helpful tips!

  1. Using egg whites instead of whole eggs to reduce the dish’s fat and calorie content.
  2. Sautéing onions and chicken in cooking spray in a nonstick pan, instead of in oil.
  3. Using brown rice instead of white rice for a nutrient and fiber boost.

 

Was POINTS® value of | 8
Now POINTS® value of |  3
Servings | 6
Preparation Time | 20 min
Cooking Time | 13 min
Level of Difficulty | Easy

Weight Watcher’s Site: http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=103521&sc=12

Salmon-Noodle Casserole *
What you’ll need:
2 sprays cooking spray
6 oz uncooked whole-wheat pasta, elbow macaroni or penne
1 cup onion(s), chopped
1/2 cup sweet red pepper(s), chopped (plus some rings for garnish if desired)
1/2 cup green pepper(s), chopped
1 cup fat-free skim milk
2 large egg(s)
2 Tbsp chives, fresh, minced
1/4 tsp paprika
3/4 tsp table salt
1/4 tsp black pepper
6 oz canned salmon, picked over for bones

How to do it:

  1. Preheat oven to 350ºF. Coat a 3-quart casserole dish with cooking spray.
  2. Bring a large pot of water to a boil; add pasta, stir and bring to a boil again. Cook until pasta is completely tender, about 8 to 10 minutes; drain, return pasta to pot and set aside.
  3. Coat a large nonstick skillet with cooking spray; add onion and peppers. Sauté over medium-high heat, stirring frequently, until onions start to brown, about 5 minutes; add to pasta pot.
  4. Bring milk to a simmer in a small saucepan. Meanwhile, beat eggs in a small, heatproof bowl. Slowly pour half of warmed milk into eggs (while beating constantly); pour mixture back into saucepan. Cook over medium heat, stirring constantly, until mixture thickens to consistency of custard sauce, about 5 minutes; remove from heat. Stir in chives, paprika, salt and pepper; then stir seasoned sauce into pasta pot.
  5. Add salmon to pasta pot and spoon mixture into prepared casserole dish. Bake until mixture is piping hot and top is browned, about 20 minutes. Garnish with red pepper rings before serving if desired. Yields about 1 1/3 cups per serving.

Helpful tips!
Feel free to substitute 1 cup of frozen chopped mixed peppers for the fresh red and green peppers, and 1 cup frozen chopped onions for the fresh onions. Sauté as directed above but make sure all the liquid has evaporated before adding vegetables to the pasta pot.

We sautéed the vegetables to help maximize their flavor but if you’re short on time, you can skip that step without a tremendous impact on taste.

POINTS® Value |  6
Servings | 4
Preparation Time | 20 min
Cooking Time | 43 min
Level of Difficulty | Moderate

 

*All Recipes taken from WW site- www.weightwatchers.com

 

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