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A Taste of Free Weight Watchers
Recipes
Weight Watchers recipes, using real everyday
foods you can find anywhere, are popular both for
that reason and the fact that also taste good! These
offerings come from About.com:
 Chicken Rice Casserole with Mozzarella
Ingredients:
- 2 teaspoons olive oil
- 1/2 cup chopped onion
- 1 clove minced garlic
- 1-1/2 medium red bell peppers, diced
- 1 cup frozen corn, thawed
- 1 cup low-salt chicken broth
- 1-1/2 teaspoons dried thyme
- 1/4 teaspoon freshly ground black pepper
- 2 cups cooked brown or white rice
- 1/4 cup plus 2 tablespoons non-fat sour
cream
- 2 tablespoons Dijon mustard
- 8 ounces skinless, diced cooked chicken or
smoked turkey
- 3 ounces part skim milk mozzarella cheese,
shredded
- 1/4 cup chopped parsley
Direction:
- Preheat the oven to 425 degrees F. Spray a
1-1/2 quart casserole with nonstick cooking
spray.
- In a large nonstick skillet over medium-high
heat, warm the oil until hot but not smoking.
Add the onion and garlic and cook, stirring,
until the onion begins to brown, 3 to 5 minutes.
- Add the bell peppers, corn 1/4 cup of the
broth, the thyme and black pepper, and continue
cooking until the bell pepper begins to soften,
3 to 5 minutes.
- Stir in the remaining 3/4 cup broth, the
rice, sour cream, and mustard. Add the chicken,
remove from the heat, and stir until well
combined. Stir in one-third of the mozzarella
and the parsley.
- Transfer the mixture to the prepared
casserole. Spread the mixture evenly. Sprinkle
with the remaining mozzarella and bake for 20 to
25 minutes, or until the casserole is heated
through and the cheese has melted.
Microwave Shortcuts:
In a 2-quart microwave safe casserole, combine
the oil, onion, garlic and bell peppers. Cover and
cook at high for 4 minutes, or until the peppers and
onion begin to soften. Stir in the corn, 1/2 cup of
the broth, the thyme, black pepper, rice, sour
cream, mustard, and chicken. Stir in one-third of
the mozzarella and the parsley. Re-cover and cook at
high for 7 minutes, stirring once. Sprinkle with the
remaining cheese and cook at high for 3 minutes, or
until the cheese is melted and the casserole is
heated through.
Nutrition Information:
Values are approximate per serving: 378 calories,
28 g protein, 12 g fat, 39 g carbohydrate, 63 mg
cholesterol, 557 mg sodium.
Yield: 4 servings
Serving Suggestion: Slice tomatoes and sprinkle
them liberally with fresh basil. For dessert, serve
crisp almond biscotti with freshly brewed coffee.
Each serving provides: 1/2 fat, 3 proteins, 1/2
vegetable (adjusted to new program), 1-1/2 breads,
20 optional calories.
Credits - Recipe from: Ralph's Market chain
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