1 dash pepper

To taste paprika

20 ounces pineapple chunks in juice - 1 can tidbits

2 tablespoons Dijon mustard

2 tablespoons soy sauce

1 clove garlic - minced

Arrange chicken in bottom of crockpot. Sprinkle with pepper and paprika. In a small bowl, combine drained pineapple tidbits, mustard and soy sauce. Pour over chicken. Add minced garlic. Cover and cook on LOW 7-9 hours or HIGH 3-4 hours. Makes 6 serving.

Per Serving: 194 Calories; 2g Fat; 28g Protein; 16g Carbohydrate; 1g Dietary Fiber; 68mg Cholesterol; 483mg Sodium.

WW Points: 4 pt.

1/2 cup skim milk

2 cups cooked diced chicken breast

1 pkg (10 oz) frozen mixed vegetables, thawed and drained.

1 tsp chicken granules

1 tsp Mrs. Dash spices

Crust:

3/4 cup unbleached flour

1/4 cup plus 2 T Oat Bran

1 1/2 tsp baking powder

2 T light margarine cut into pieces

1/3 cup nonfat buttermilk

Combine all of the filling ingredients and turn them into a 9x9 sprayed dish; set aside.

Combine the flour, oat bran, and baking powder, cut in the margarine until the mixture resembles a course meal. Then stir in the buttermilk and combine until the dough is stiff and pulls away from the bowl.

Turn out onto a lightly floured surface. Cut into thin strips and make a lattice pattern on top of the chicken mixture.

Bake at 375° F. for 25-30 minutes or until the filling is bubble and the crust is lightly browned. Remove the dish from the oven and let it rest 5 min before serving.

Each serving equals 4 pts. - 244 calories, 4.6 g of fat and 5 gms fiber

1 tablespoon snipped fresh chives or parsley

1/8 teaspoon garlic powder

6 small skinless boneless chicken breast halves (about 3 pounds)

2 cups corn flakes - crushed (about 1 cup)

2 tablespoons chopped fresh parsley

1/2 teaspoon paprika

1/4 cup buttermilk OR 1/4 cup skim milk

Heat oven to 425° F.

Cut margarine mixture crosswise into 6 pieces. Place 1 piece on center of each chicken breast. Fold long sides over margarine; fold up ends and secure with wooden pick.

Mix corn flakes, parsley and paprika. Dip chicken into buttermilk; lightly and evenly coat with corn flake mixture.

Place chicken breasts, seam sides down, in square pan, 9 x 9 x 2 inches, sprayed with nonstick cooking spray. Bake uncovered until chicken is done, about 35 minutes.

Microwave Directions: Prepare chicken as directed. Arrange coated chicken breasts, seam sides down, on microwavable rack in microwavable dish. Microwave uncovered on High 4 minutes; rotate dish 1/2 turn. Microwave until chicken is done, 4 to 6 minutes longer. Let stand uncovered 5 minutes.

Serves 6 -- 4 Weight Watcher points per serving.

1 (4.5 oz.) can chopped green chiles, undrained

1 tsp. olive oil

1 cup long-grain rice, uncooked

3/4 cup chopped onion (about 1 small onion)

2 cloves garlic, minced

1 pound skinned, boned chicken breasts, cut into bite-sized pieces

1/2 tsp. salt

1/4 tsp. pepper

1/4 tsp. ground cumin

Drain tomatoes and green chiles, reserving liquid from each together in a 1-cup liquid measuring cup. Add water to reserved liquid to measure 1 cup; set aside.

Chop tomatoes; set tomato and chiles aside.

Coat a large nonstick skillet with cooking spray; add oil. Place over medium heat until hot. Add rice, onion, and garlic; saute 3 minutes or until rice is golden.

Stir tomato, green chiles, reserved 1 cup liquid, chicken and remaining ingredients into rice mixture.

Bring to a boil; cover, reduce heat, and simmer 20 minutes or until liquid is absorbed and rice is tender.

Yields: 6 servings

WW Points: 4 pt.

WW Quick, Light and Healthy Cookbook

1/4 cup cornstarch

1 tablespoon garlic salt

1 can (14.5 ounce) fat-free chicken broth

Dash of pepper

3 (8 ounce) cans no-salt-added mixed vegetables, drained

1-1/2 pounds skinless, boneless chicken (cooked and cut into bite sized pieces)

Put the milk, cornstarch, salt and chicken broth into Dutch oven. Mix well before turning on heat, dissolving cornstarch completely. Turn heat on medium.

Add drained mixed vegetables and cooked bite sized pieces of chicken. Stir occasionally and cook approximately 10 to 12 minutes or until mixture is creamy. Serve over two biscuits.

Add more points for the biscuits.

One 1/2 cup serving (calculated w/o biscuits) equals: Calories 126...Fat 1g... Fiber 2g...Carbohydrates 9g... Protein 18g...Cholesterol 40mg...Sodium 256mg

WW Points: 3 pt.

1 (1 oz) package dry onion soup mix

2 cups water

2 cups (6 oz) uncooked instant rice

16 ounces skinned and boned uncooked chicken breast - cut into 36 pieces

1 cup (one 4 oz can) sliced mushrooms - drained

1/8 teaspoon black pepper

Spray a slow cooker container with butter-flavored cooking spray.

In prepared container combine chicken soup, dry onion soup mix, water, and uncooked rice.

Stir in chicken, mushrooms and black pepper.

Cover and cook on LOW for 6-8 hours. Gently stir just before serving.

Serves 6 (1 cup). Serving size (1 cup)

According to the newsletter Per serving: 174 Cal, 2g Fat, 20g Pro, 19g Carb, 467mg Sod, 17mg Calc, 1g Fib

Healthy Exchanges: 2 Protein, 1 Bread, 1/3 Vegetable, 1/4 Slider, 10 Opt. Cal. Diabetic Exchanges: 2 Meat, 1 Starch

WW Points: 3 pt.

Healthy Exchanges Food Newsletter

1/4 cup hot sauce

1 tablespoon white vinegar

1 tablespoon stick margarine, melted

1 teaspoon celery seeds

1/8 teaspoon pepper

1/2 cup fat-free blue cheese dressing

Preheat oven to 400° F.

Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add chicken; cook 4 minutes on each side or until browned. Place chicken in an 11x17-inch baking dish coated with cooking spray.

Combine hot sauce and next four ingredients; pour over chicken. Bake, uncovered, at 400¼ for 25 minutes. Serve with blue cheese dressing.

Yield: 4 servings (serving size: 1 breast half and 2 tablespoons dressing).

Exchanges: 3 Very Lean Meat, 1 Starch, 1/2 Fat Per Serving: CAL 231 (26% from fat); PRO 27.7g; FAT 6.7g (sat 1.4g), CARB 13.6g; CHOL 72mg; IRON 1.2mg; SOD 443mg; CALC 24mg.

WW Points: 5 pts.

WW Cream of the Crop

Coat a baking sheet with nonstick spray. Put the chicken into a large bowl with the ice water. Put the yogurt into a medium bowl. Set both bowls aside.

Toss all the breading ingredients in a large Ziplock bag. Seal and shake well to mix. Remove 2 pieces of chicken from the ice water and blot dry. Roll each piece in the yogurt, then toss them in the bag of crumbs to coat.

Transfer the chicken to the baking sheet. Repeat until all chicken is coated. Spray the chicken lightly with cooking spray.

Place the sheet on the bottom rack of the oven and bake for 1 hour, turning the pieces every 20 minutes to allow even browning. Serve hot or at room temperature.

Make 12 servings, 4 pts. per serving

In the Kitchen with Rosie by Rosie Daly

2 Beaten egg whites

1 tablespoon honey

2 cups cornflakes, crushed

1/4 teaspoon pepper

1/4 cup honey

4 teaspoons prepared mustard or Dijon-style mustard

1/4 teaspoon garlic powder

Rinse chicken, pat dry with paper towels. In a small mixing bowl combine the egg whites and the 1 tablespoon honey.

In a shallow bowl combine the cornflake crumbs and pepper. Dip the chicken strips into the egg white mixture. Roll in the crumb mixture to coat.

Place in a single layer on a ungreased baking sheet. Bake chicken in a 450° F. oven for 11 to 13 minutes, or until no longer pink.

Meanwhile, for sauce, in a small bowl stir together the 1/4 cup honey, mustard, and garlic powder. Serve with chicken.

Makes 4 servings

Calories 230 Total Fat 2g Fiber 1g Sodium 275mg

WW Points: 5 pt.

Better Homes and Gardens Lowfat and Luscious

1/2 tsp salt

1/2 tsp dried oregano leaves

1/2 tsp dried basil leaves

1/2 tsp black pepper

12 oz boneless chicken breasts, pounded thin

1 egg white, beaten

1 T + 1 tsp olive oil

2 cups sliced zucchini

1/2 cup diced onion

2 garlic cloves, minced

1 1/2 cups tomatoes puree

1/8 tsp crushed red pepper flakes

3/4 oz grated Parmesan cheese

Preheat oven to 425 F. Spray an 8" square baking pan with non-stick cooking spray.

In gallon-size sealable plastic bag, combine bread crumbs and 1/4 tsp each of salt, oregano, basil and black pepper; seal bag and shake to blend.

Dip on chicken breast into egg white, turning to coat. Add to bag; seal bag and shake to coat. Place coated chicken breast on large plate; repeat, using remaining chicken breasts.

In large non-stick skillet, heat oil; add coated chicken breasts. Cook over medium-high heat, 1 minute each side, until lightly browned; transfer to prepared baking pan. Add zucchini to skillet; cook, stirring constantly, until golden brown. Arrange zucchini around chicken in pan. Add onion to skillet; cook, stirring constantly, until golden brown. Stir in garlic; cook one minute longer. Stir in tomatoes puree and crushed red pepper; bring mixture to a boil. Reduce heat; simmer 20 minutes, stirring occasionally. Stir in remaining 1/4 tsp each of salt, oregano, basil and black pepper.

Pour tomatoes mixture over chicken over chicken and zucchini; sprinkle with cheese. Bake 15 minutes, until mixture is bubbling and chicken is cooked through.

Serves 4.

Per serving: 264 calories; 27 g protein; 8 g fat; 22 g carbohydrate; 135 mg calcium; 906 mg sodium; 54 mg cholesterol; 3 g dietary fiber

WW Points: 5 pt.

1 teaspoon dried basil

1 teaspoon grated lemon rind

1/8 teaspoon pepper

2 cloves garlic mined

16 ounces boned and skinned chicken breast halves

Cooking spray

1 teaspoon margarine

8 slices lemon (thin slices)

1/4 cup low-salt chicken broth

2 tablespoons fresh parsley chopped

2 tablespoons lemon juice

Combine first 5 ingredients in a shallow dish; set aside.

Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4 inch thickness, using a meat mallet or rolling pin. Lightly coat both sides of chicken with cooking spray; dredge chicken in breadcrumb mixture.

Melt margarine in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 4 minutes on each side or until done. Remove chicken from skillet. Set aside; keep warm. Add lemon slices to skillet; saute 30 seconds. Add broth, parsley, and lemon juice; cook 1 minute. Spoon sauce over chicken. Makes 4 servings.

Per serving: 199 Calories; 3g Fat (12% calories from fat); 30g Protein; 28g Carbohydrate; 66mg Cholesterol; 119mg Sodium
Food Exchanges: 3 1/2 Lean Meat; 1 1/2 Fruit

1 tsp Italian seasoning

1/4 cup (3/4 oz) grated Kraft fat free Parmesan cheese

1 cup (5 oz) diced cooked chicken breast

1/4 cup (1 oz) sliced ripe olives

2 cups hot cooked rice

1/3 cup (1-1/2 oz) shredded Kraft reduced fat Mozzarella cheese

Preheat oven to 375 degrees.

Spray an 8x8 inch baking dish with olive oil flavored cooking spray.

In a large bowl, combine tomato sauce, Italian seasoning, and parmesan cheese. Add chicken, olives, and rice. Mix well to combine. Evenly spread mixture into prepared baking dish.

Bake 20-25 minutes. Evenly sprinkle mozzarella cheese over top. Continue baking 8-10 minutes or until mozzarella cheese is melted. Place baking dish on a wire rack. Let set 5 minutes.

Divide into 4 servings.

HINT: 1 1/3 cups uncooked rice usually cooks to about 2 cups

Serves 4.Each serving equals:
HE: 2 protein, 1 3/4 vegetable, 1 bread, 1/4 fat 241 calories;5 g fat;21 g protein;28 g carbs;873 mg sodium;2 g fiber Diabetic: 2 meat, 2 vegetable, 1 starch

WW Points: 5 pt.