Chubbie Chica Menu #49
Weight Watchers


Day 1

Chicken Jambalaya
Serves 6 @ 7 pt

Ingredients:
1 spray non fat cooking spray
2 1/2 oz raw turkey sausage, chopped
1 large onion, chopped
1 medium celery, stalk, chopped
1 small green pepper, chopped
1/4 tsp cayenne pepper, or to taste
1/2 tsp dried thyme
1 tsp table salt
1/2 tsp black pepper, ground
2 medium garlic cloves, minced
2 medium chicken breast, cooked, skinless, cubed (about 2 cups)
28 oz canned tomatoes, whole, plum, peeled with juice
2 cups fat-free chicken broth
2 cup uncooked white rice, long-grain

Prep:
Coat a large, nonstick saucepan with cooking spray. Over high heat, sauté sausage until crispy on edges. Add onion, celery and green pepper; sauté until tender.
Reduce heat and stir in cayenne, thyme, salt, pepper and garlic; sauté until garlic is fragrant. Stir in chicken, tomatoes, broth and rice. Bring to a simmer, cover and let cook
until rice is tender, about 20 minutes.

Garlic Toast
Serves 6 @ 1 pt

Ingredients:
12 slices of Sara Lee Delightful White Bread or Wonder Light White Bread
1 tablespoon garlic powder
1 tablespoon kosher salt or sea salt
1/2 tsp dried parsley
approx. 40 spritzes “I Can’t Believe It’s Not Butter” 0 Calorie Butter Spray

You may adjust the amount of seasonings to your liking without affecting the Points Value.  For variety, try with the Whole Wheat or Whole Grain Sara Lee Delightful Bread or Wonder Light Italian Bread.

Prep:

Preheat oven to 325 degrees. Spray a cookie sheet with non-fat cooking spray (Butter Flavored Pam or Olive Oil Flavored spray works well with this Weight Watchers recipe).

Lay bread flat 

on cookie sheet about 2 inches apart. Lightly (very lightly), spray the bread with the non-stick cooking spray. Then, spritz each slice with approximately 10 squirts of the “I Can’t Believe It’s

Not Butter” Spray. Sprinkle salt, garlic powder and dried parsley evenly over each slice of bread. Toast in the oven until crispy and golden brown (approximately 10 minutes).

Day 2

Potato and Bacon Chowder
Serves 6 @ 3 pts

Ingredients:
4 cups potatoes, cut into 1/2-inch cubes
2 large carrot, diced
2 cup leeks, chopped, white part only
2 medium garlic clove, minced
8 cups fat-free chicken broth
1 cup uncooked barley
2 bay leaf
1/2 tsp dried thyme, crushed
1/2 tsp black pepper
8 oz Canadian-style bacon, cut into 1/4-inch pieces
1 cup(s) fat-free evaporated milk
4 oz fat-free half-and-half

Prep:
In a slow cooker, combine potatoes, carrots, leek, garlic, broth, barley, bay leaf, thyme, pepper and bacon; cover and cook on low for 6 hours.
Stir in evaporated milk and half-and-half; heat through, uncovered, about 10 minutes.

Grilled Cheese Sandwich
Serves 6 @ 2 pts

Ingredients:
I Can't Believe It's Not Butter Spray
12 slices Nature's Own Light Bread
6 slices 2% cheese

Prep:
Spray your bread with ICBINB Spray, place cheese slice in the middle of bread and grill in a non stick skillet.

Day 3

Fish Sandwich
Serves 6 @ 5 pts

Ingredients:
1 spray olive oil cooking spray, or enough to coat pan and fish
3/4 cup Fiber One cereal, ground to a powder like consistency
1 1/2 tsp garlic powder
1 1/2 tsp onion powder
1 1/2 tsp paprika
1/2 tsp salt
3/4 tsp pepper
1 1/2 pound cod fillet, (6- 5 oz pieces)
1/2 cup Dijon mustard
6 medium sized mixed-grain hamburger rolls
6 pieces lettuce
4 slices onion
1 small tomato, sliced

Prep:
Preheat oven to 400ºF. Coat a large baking sheet with olive oil cooking spray.  Combine Fiber One crumbs, garlic powder, onion powder, paprika, salt and pepper in
a shallow dish. Coat both sides of each cod fillet with mustard and then turn fish in Fiber One crumbs mixture to coat. Arrange fillets on baking sheet and spray surface
with cooking spray. Bake until fish is fork-tender and coating is golden brown, about 20 minutes. Place fish on rolls and top each with 2 lettuce leaves and 1/4 of tomato and onion slices.
You can also top with a tablespoon of  McCormick's Fat Free Tarter Sauce and it does not change the point value.

Zestie Fries
Serves 6 @ 3 pts

Ingredients:
1 bag Ore Ida Zestie Fries

Prep:
Bake in oven according to directions.  Serving size = 12 fries.

Day 4

South of the Boarder Casserole
Serves 6 @ 7 pts

Ingredients:
1 tsp olive oil
1 pound 95% lean ground beef
3/4 cup diced onion
3/4 cup diced sweet green pepper
2 seeded, fresh jalapeno peppers, minced (use rubber gloves)
1 (28 ounce) can whole tomatoes
2 cups nonfat sour cream
1 tablespoon clover honey
1 tablespoon chili powder
1/2 teaspoon salt
8 ounces uncooked penne or macaroni pasta

Prep:

Add the olive oil to a 5 quart nonstick saucepan and place over medium-high heat. 

Add the ground beef, breaking it up with the edge of a spatula, until it has lost its pink color. Drain any fat from the pan. 

Add the onions and green pepper, cooking until softened. Stir in the jalapeno peppers, tomatoes, sour cream, honey, chili powder and salt.

Add the pasta. Stir, cover, lower the heat and gently simmer until the pasta is tender, about 25 minutes. Stir every five minutes, to keep the

pasta from sticking to the saucepan bottom.

Gringo Rice

Serves 6 @ 3 pts

Ingredients:

3 cups brown rice

6 cups water

1 onion chopped

2 garlic cloves chopped

Combine all ingredients in a stove top pan and cook until rice is tender.  Serve on the side.

Serving sized = 1 cup

Day 5

Garlic Chicken

Serves 6 @ 5 pts

Ingredients:

1 large head garlic (about 4 oz.)
3/4 teaspoon olive oil
6 boneless, skinless chicken breast halves 
1 1/2 tablespoon chopped fresh thyme or 1 teaspoon dried thyme
1/2 teaspoon coarsely ground pepper
1/4 teaspoon salt
1/2 cup shredded fontina cheese
6 small thyme sprigs (or you can use dried and just sprinkle on top)

Prep:

Slice 1/4 inch off top of garlic head. Then rub garlic with oil. Wraphttp://docs.google.com/Doc?id=dmmfdh9_82cfm79jg5 garlic in foil and bake in a 375 degree F oven until very soft when pressed (about 1 1/4 hours). Carefully

remove garlic from foil; transfer to a rack and let stand until cool enough to touch (about 10 minutes).

Meanwhile, rinse chicken, pat dry, and sprinkle with chopped thyme and pepper. Place, skinned side up, in a lightly oiled 9-inch baking pan. Bake in a 450 degree F oven

until meat in thickest part is no longer pink; cut to test (12 to 15 minutes). Meanwhile, squeeze garlic cloves from skins into a small bowl. Add salt; mash garlic thoroughly

with a fork, incorporating salt. 

Spread a fourth of the garlic mixture over each chicken piece; then sprinkle chicken with cheese. Return to oven; continue to bake just until cheese is melted and bubbly (about 3

more minutes). Press a thyme sprig into cheese on each piece of chicken.

Vegetable Medley

Serves 6 @ 0 points

Ingredients:

2 - 12oz frozen vegetable medley

lemon juice

Prep:

Prepare veggies on stove top according to directions.  Sprinkle with lemon juice to taste, if you would like.  Serve on side.

Day 6

Roasted Pepper & Onion Steaks

Serves 6 @ 5.5 pts

Ingredients:

2 red pepper, halved lengthways, seeds and membranes removed
2 medium onion, peeled and sliced
1 1/2 tbsp fresh oregano, chopped
6 small (5 oz) rib eye steaks

Prep:

Preheat the oven to 400ºF (200ºC). Coat a non-stick baking tray with cooking spray.

Place the peppers and onions on the tray, sprinkle with the oregano and bake for 12 minutes or until lightly browned. Slice the pepper into strips.

Grill the steak until cooked to the desired tenderness. Serve it topped with the peppers and onions.

Baked Potato

Serves 6 @ 2 pts

Ingredients:

6 russet potatoes