A taste of 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 oil1/2 cup chopped onion1 clove minced garlic1-1/2 medium red bell peppers, diced1 cup frozen corn, thawed1 cup low-salt chicken broth1-1/2 teaspoons dried thyme1/4 teaspoon freshly ground black pepper2 cups cooked brown or white rice1/4 cup plus 2 tablespoons non-fat sour cream2 tablespoons Dijon mustard8 ounces skinless, diced cooked chicken or smoked turkey3 ounces part skim milk mozzarella cheese, shredded1/4 cup chopped parsley

Instructions

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.

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. Nutrition Information:

Values are approximate per serving: 378 calories, 28 g protein, 12 g fat, 39 g carbohydrate, 63 mg cholesterol, 557 mg sodium. Credits - Recipe from: Ralph's Market chain