Weight Watchers Ultimate Chicken Cookbook: More than 250 Fresh, Fabulous Recipes for Every Day

By Weight Watchers

Weight Watchers® best-ever recipes for America's favorite healthy meat: chicken!
Everyone loves chicken-it's versatile, economical, and perfect for everything from quick weekday dinners to leisurely weekend meals. Here are 250 favorite low calorie chicken recipes--from time-tested and classic to new and trendy--for any and every occasion in one beautiful, easy-to-use cookbook, including:

- Tasty Small Bites: from Chicken Skewers with Spicy Peanut Dipping Sauce to Chicken and Cheddar Quesadillas

- Super Salads: like Chicken, Mango, and Black Bean Salad and Grilled Chicken Sausage with Roasted Potato Salad

- Hearty Soups and Stews: such as Mexicali Chicken Soup with Lime and Chicken Stew with Dumplings

- Company favorites: from Hunter-Style Chicken to Chicken, Shrimp, and Kielbasa Paella

- Something from the Oven: such as Chicken Baked in a Salt Crust and Green-Olive Roast Chicken

- Grilled Main Dishes: from Chicken Under a Brick to Tequila-Citrus Chicken

- Slow-Cooker Favorites: like Chicken and Ham Cassoulet and Meatballs in Cinnamon-Tomato Sauce

- Recipes Ready in Twenty Minutes: such as Chicken and Edamame Stir-Fry and Chicken Caesar Pitas

With Weight Watchers Ultimate Chicken Cookbook, you'll discover many delicious recipes sure to become your family favorites. Plus you'll find valuable information on buying and safe handling of chicken, how to carve chicken and turkey, cooking chicken to perfection, types of birds and how to choose them, slow-cooker know-how, diet information, and more.

• Language: English
• Publisher: Macmillan Publishers
• Release date: Sep 3, 2013
• ISBN: 9781250038210

Weight Watchers

WEIGHT WATCHERS INTERNATIONAL, INC. is the world's leading provider of weight management services. Weight Watchers holds almost 45,000 meetings weekly where members receive group support and learn about healthy eating patterns, behavior modification and physical activity. The leading Internet-based weight management provider in the world,  the company also offers a range of products and publications for those interested in managing their weight.

Book preview

hearty salads

Grilled Chicken and Corn Salad with Creamy Lemon Dressing

Makes 4 Servings

¼ cup plain low-fat yogurt

Grated zest of ½ lemon

3 tablespoons lemon juice

1 tablespoon canola oil

1 teaspoon ground cumin

¾ teaspoon salt

⅛ teaspoon black pepper

2 large ears of corn, husks and silk removed

4 (5-ounce) skinless boneless chicken breasts

1 large tomato, seeded and coarsely chopped

½ sweet onion, thinly sliced

½ cup loosely packed fresh cilantro leaves

¼ cup loosely packed fresh mint leaves, torn

8 green leaf lettuce leaves

1. Spray the grill rack with nonstick spray; prepare the grill for a medium-hot fire.

2. To make the dressing, whisk together the yogurt, lemon zest and juice, oil, cumin, ½ teaspoon of the salt, and the pepper in a large bowl. Let stand at room temperature.

3. Place the corn on the grill rack and grill, turning, until softened and browned in spots, about 15 minutes. Sprinkle the chicken with the remaining ¼ teaspoon salt. Place the chicken on the grill rack and grill, turning once or twice, until cooked through, 8–10 minutes. Transfer the chicken and corn to a cutting board.

4. When cool enough to handle, cut the chicken on the diagonal into thin slices. Using a serrated knife, cut the kernels from the corn. Add the chicken, corn, tomato, onion, cilantro, and mint to the dressing. Toss until mixed well and coated evenly with the dressing. Place 2 lettuce leaves on each of 4 plates; top evenly with the chicken salad.

PER SERVING (1¾ cups chicken salad and 2 lettuce leaves): 275 Cal, 8 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 79 mg Chol, 531 mg Sod, 20 g Total Carb, 6 g Total Sugar, 3 g Fib, 33 g Prot, 60 mg Calc.

PointsPlus value: 7.

COOK’S TIP

To make this tasty main dish even more satisfying, serve it with grilled slices of reduced-calorie whole wheat bread (1 slice of reduced-calorie whole wheat bread per serving will increase the PointsPlus value by 1). End the meal with a refreshing salad of mixed berries tossed with some thinly sliced fresh mint.

Bistro Chicken Salad

Makes 4 Servings

½ pound skinless boneless chicken breast halves, lightly pounded

3 cups crusty Italian bread cubes (about ¾ inch)

1 cup grape or cherry tomatoes, halved

1 cup yellow pear tomatoes, halved

½ cucumber, peeled, seeded, and diced

1½ cups chopped fresh basil

10 Kalamata olives, pitted and coarsely chopped

3 tablespoons red-wine vinegar

4 teaspoons extra-virgin olive oil

1. Spray a nonstick ridged grill pan with nonstick spray and set over medium-high heat. Add the chicken and cook until browned on the outside and cooked through, about 4 minutes on each side. Transfer the chicken to a cutting board; let rest about 5 minutes. Cut the chicken, on the diagonal, into ¼-inch-thick slices.

2. Meanwhile, combine the bread, grape and yellow pear tomatoes, cucumber, basil, and olives in a large bowl. Drizzle with the vinegar and oil; toss well to coat. Stir in the chicken and serve at once.

PER SERVING (1¾ cups): 217 Cal, 9 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 34 mg Chol, 280 mg Sod, 19 g Carb, 2 g Fib, 16 g Prot, 52 mg Calc.

PointsPlus value: 6.

COOK’S TIP

Similar to the classic Italian bread salad panzanella, this dish becomes a satisfying supper with the addition of chicken. Grape tomatoes and yellow pear tomatoes combined with strips of grilled chicken, toasted Italian bread cubes, fresh basil, and olives provide vibrant color and great flavor.

Corn and Salsa Chicken Salad

Makes 4 Servings

½ cup salsa

2 tablespoons balsamic vinegar

1 teaspoon brown mustard

2 tablespoons plus ¼ cup chopped fresh cilantro

4 (¼-pound) skinless boneless chicken breast halves

1 tablespoon Cajun seasoning

2 cups fresh corn kernels, cut from the cob

1 tomato, chopped

½ avocado, halved, pitted, peeled, and chopped

4 scallions, finely chopped

8 fat-free tortilla chips, coarsely crushed (about ¼ cup)

1. To make the dressing, combine the salsa, vinegar, mustard, and 2 tablespoons of the cilantro in a medium bowl; set aside.

2. Sprinkle the chicken with the Cajun seasoning. Spray a large nonstick skillet with nonstick spray and set over medium-high heat. Add the chicken and cook until browned on the outside and cooked through, about 5 minutes on each side. Transfer the chicken to a cutting board; let rest for about 5 minutes. Cut each breast, on the diagonal, into 4 or 5 slices, keeping the slices together at one end.

3. Combine the corn, tomato, avocado, scallions, and the remaining ¼ cup cilantro in a large bowl. Add the dressing and toss well to coat. Divide the salad evenly among 4 plates. Top each salad with a chicken breast with slices fanned open, then sprinkle with the chips.

PER SERVING (1½ cups salad, 1 chicken breast half, and 1 tablespoon chips): 269 Cal, 8 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 68 mg Chol, 646 mg Sod, 24 g Carb, 4 g Fib, 29 g Prot, 43 mg Calc.

PointsPlus value: 7.

COOK’S TIP

Fresh sweet corn makes this Southwestern chicken salad special. The corn is delicious raw, but you can use boiled or grilled corn on the cob, if you like. To easily remove the kernels, stand a cob upright on a cutting board. Using a serrated knife, cut off the kernels. One medium ear of corn yields about ½ cup of kernels.

Grilled Chicken Salad with Green Goddess Dressing

Makes 4 Servings

½ cup fat-free sour cream

¼ cup fat-free mayonnaise

1 bunch fresh chives, chopped

2 tablespoons coarsely chopped fresh tarragon

1 tablespoon tarragon vinegar

1 teaspoon Worcestershire sauce

4 (¼-pound) skinless boneless chicken breast halves

½ teaspoon salt

¼ teaspoon black pepper

1 (16-ounce) bag iceberg salad mix

1. Puree the sour cream, mayonnaise, chives, tarragon, vinegar, and Worcestershire sauce in a blender.

2. Spray a grill rack with extra-virgin olive oil nonstick spray; prepare the grill for a medium-hot fire. Lightly spray the chicken with nonstick spray; sprinkle with the salt and pepper.

3. Place the chicken on the grill rack and grill until cooked through, about 6 minutes on each side. Transfer to a cutting board.

4. Transfer 2 tablespoons of the dressing to a small bowl; set aside. Combine the salad mix and the remaining dressing in a large bowl; mix well. Divide the salad among 4 plates. Cut each chicken breast on the diagonal into ¼-inch-thick slices; arrange 1 breast half on top of each salad. Drizzle the chicken evenly with the reserved 2 tablespoons dressing.

PER SERVING (1 chicken breast half with ½ tablespoon dressing and about 1¾ cups salad): 183 Cal, 4 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 64 mg Chol, 540 mg Sod, 11 g Carb, 2 g Fib, 26 g Prot, 92 mg Calc.

PointsPlus value: 4.

COOK’S TIP

This oh-so-tasty salad features grilled chicken breast atop crunchy iceberg lettuce and a creamy Green Goddess dressing. If you don’t have any fresh tarragon on hand, substitute ¼ cup fresh basil leaves, chopped, but don’t use dried tarragon, as it lacks any flavor resemblance to fresh.

Glossary of Salad Greens

It’s so easy to serve inspiring salads with all of the beautiful, flavorful salad greens available in supermarkets, specialty food stores, farmers’ markets, and produce stores. Look for firm, unblemished leaves without any wilting or brown spots. At home, loosely wrap the greens in a paper towel and place in a zip-close plastic bag; store in the crisper drawer.

Arugula: The elongated leaves are slightly peppery. Also look for baby, or micro arugula.

Try with: Italian-inspired salads and with citrus fruits

Butterhead Lettuce: Bibb is miniature butterhead lettuce, while Boston is a larger version that has soft pale green leaves.

Try with: salads dressed with a light dressing or in sandwiches

Endive: Also called Belgian chicory, the leaves of this ivory and pale yellow–edged vegetable are oval with a satiny, crunchy texture and mild bitterness. Use whole or sliced.

Try with: sliced or diced apple or pear, toasted walnuts, and blue cheese or goat cheese

Escarole: Also called broad-leaved endive, this slightly bitter green has long crisp leaves.

Try with: white beans, garlic, and tomatoes in soups or salads

Frisée: Also called curly endive, chicory, and curly chicory, frisée’s tender curly edges are pale to medium green with a slightly bitter taste.

Try with: crisp turkey bacon, a mustardy dressing, croutons, and poached egg for a classic French salad

Lollo Rosso: Small loose heads of delicately flavored ruffle-edged red lettuce.

Try with: other greens in a mixed salad

Mâche: Also called field salad, lamb’s lettuce, corn salad, and field lettuce, this green is usually sold in bunches with its soil attached. It is sweet and mild with tender leaves that easily bruise.

Try with: other baby greens in a mixed salad

Oak Leaf: Small loose heads of deep red-brown lettuce with tender, delicately flavored oak leaf–shaped leaves.

Try with: other baby greens in a mixed salad

Radicchio: Also known as chiogga, red chicory, and red Italian chicory, this deep burgundy lettuce is sold as small solid round heads or in elongated heads that resemble Belgian endive.

Try with: arugula and Belgian endive for a classic Italian salad known as salade tri colore

Tatsoi: An Asian green that is mild and peppery. Its leaves are dark green and spoon-shaped. Tatsoi grows in clusters that resemble compact rosettes.

Try with: other baby greens in a mixed salad

Watercress: Also called cress, this dark green is sold in bunches and in clear plastic bags. A beautiful purple variety is sometimes available in specialty food stores. This green is pleasantly peppery; be sure to rinse it well to remove any sand.

Try with: almost any other green, but it makes an excellent addition to sandwiches

Chicken, Mango, and Black Bean Salad

Makes 4 Servings

3 tablespoons lime juice

2 teaspoons extra-virgin olive oil

½ teaspoon salt

¼ teaspoon chili powder

2 cups shredded cooked chicken breast

1 small jicama (about 1 pound), peeled and diced

1 (15½-ounce) can black beans, rinsed and drained

1 mango, peeled, pitted, and cut into ¾-inch chunks

½ cup diced red onion

⅓ cup chopped fresh cilantro

1 jalapeño pepper, seeded and minced

Combine the lime juice, oil, salt, and chili powder in a large bowl. Add the chicken, jicama, beans, mango, onion, cilantro, and jalapeño; mix well. Let stand for 10 minutes to allow the flavors to blend.

PER SERVING (1½ cups): 283 Cal, 6 g Total Fat, 1 g Sat Fat, 0 g Trans Fat, 60 mg Chol, 482 mg Sod, 30 g Carb, 11 g Fib, 27 g Prot, 58 mg Calc.

PointsPlus value: 6.

COOK’S TIP

If you prefer to cook the chicken yourself, here’s how: Bring 1 cup water to a boil in a medium saucepan; add ½ pound skinless boneless chicken breast. Reduce the heat to low and simmer, covered, until cooked through, about 10 minutes. Let the chicken cool in the pot, then shred it and proceed with the recipe.

Tandoori-Style Chicken Salad

Makes 4 Servings

¾ cup plain fat-free yogurt

1½ teaspoons ground cumin

1 teaspoon minced peeled fresh ginger

1 garlic clove, minced

½ teaspoon salt

1 pound thin-sliced chicken breast cutlets

4 cups shredded red cabbage

¾ cup shredded carrots

¼ cup plus 2 tablespoons chopped fresh cilantro

3 tablespoons red-wine vinegar

1 tablespoon extra-virgin olive oil

½ teaspoon black pepper

1. Combine the yogurt, cumin, ginger, garlic, and ¼ teaspoon of the salt in a large zip-close plastic bag; add the chicken. Squeeze out the air and seal the bag; turn to coat the chicken. Refrigerate, turning the bag occasionally, for at least 1 hour or up to overnight.

2. Combine the cabbage, carrots, the ¼ cup cilantro, the vinegar, oil, pepper, and the remaining ¼ teaspoon salt in a large bowl; toss well to coat.

3. Remove the chicken from the yogurt marinade; discard the marinade. Spray a large nonstick ridged grill pan with nonstick spray and set over medium-high heat. Add the chicken and cook until browned on the outside and cooked through, about 3 minutes on each side. Transfer the chicken to a cutting board; let rest for about 5 minutes. Cut the chicken, on the diagonal, into thin slices.

4. Arrange the cabbage mixture on a large serving platter; top with the chicken and sprinkle with the remaining 2 tablespoons cilantro.

PER SERVING (1½ cups): 207 Cal, 7 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 69 mg Chol, 271 mg Sod, 8 g Carb, 2 g Fib, 27 g Prot, 81 mg Calc.

PointsPlus value: 5.

COOK’S TIP

You can prepare most of this salad the day before you plan to serve it. Set the chicken to marinate (step 1) and toss the cabbage and carrots with the seasonings (step 2); refrigerate, separately, overnight. The next day, cook the chicken and serve with the cabbage mixture and extra cilantro.

Tandoori-Style Chicken Salad

Chicken Salad Provençal

Makes 4 Servings

2 tablespoons apple cider vinegar

1 tablespoon extra-virgin olive oil

1 tablespoon chopped fresh tarragon

1 teaspoon Dijon mustard

½ teaspoon black pepper

¾ teaspoon salt

1 pound fingerling potatoes, scrubbed and cut into ¼-inch-thick slices

½ pound haricots verts, trimmed

1 pound thin-sliced chicken breast cutlets

1 teaspoon dried oregano

½ fennel bulb, trimmed and thinly sliced

½ cup grape or cherry tomatoes, halved

½ red onion, thinly sliced

6 Kalamata olives, pitted and coarsely chopped

1. To make the dressing, combine the vinegar, oil, tarragon, mustard, pepper, and ¼ teaspoon of the salt in a small bowl; set aside.

2. Place the potatoes and enough water to cover in a large saucepan; bring to a boil. Reduce the heat and simmer, covered, until the potatoes are tender, about 15 minutes. Using a slotted spoon, transfer the potatoes (reserving the water in the pot) to a large bowl.

3. Add the beans to the boiling water in the pot and cook until crisp-tender, about 4 minutes. Drain the beans and rinse under cold running water, then drain on layers of paper towels. Add the beans to the potatoes.

4. Sprinkle the chicken with the oregano and the remaining ½ teaspoon salt. Spray a large nonstick skillet with nonstick spray and set over medium-high heat. Add the chicken and cook until browned on the outside and cooked through, about 3 minutes on each side. Transfer the chicken to a cutting board; let rest about 5 minutes. Cut the chicken, on the diagonal, into ¼-inch-thick slices.

5. Add the chicken, fennel, tomatoes, onion, and olives to the potato mixture. Add the dressing and toss gently to coat.

PER SERVING (1 cup): 311 Cal, 8 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 68 mg Chol, 617 mg Sod, 32 g Carb, 5 g Fib, 28 g Prot, 76 mg Calc.

PointsPlus value: 8.

COOK’S TIP

Blanching—a technique where food is cooked briefly in boiling water, then quickly cooled—is an excellent method for cooking tender vegetables, such as green beans, haricots verts, asparagus, sugar snap peas, and snow peas. Blanching both heightens their color and preserves their flavor.

Jerk Chicken and Sweet Potato Salad

Makes 4 Servings

2 medium sweet potatoes, peeled and cut into 1½-inch pieces

1 (15¼-ounce) can pineapple chunks, drained (¼ cup juice reserved)

1 red bell pepper, diced

¼ cup chopped fresh cilantro

1 pound thin-sliced chicken breast cutlets

1 tablespoon Caribbean jerk seasoning

1 tablespoon reduced-sodium soy sauce

1 tablespoon packed light brown sugar

1 teaspoon minced peeled fresh ginger

1 teaspoon Asian (dark) sesame oil

1. Place the potatoes and enough water to cover in a large saucepan; bring to a boil. Reduce the heat and simmer, covered, until the potatoes are tender, 12–15 minutes. Drain the potatoes and transfer to a large bowl; let cool about 10 minutes. Add the pineapple, bell pepper, and cilantro.

2. Sprinkle the chicken with the jerk seasoning. Spray a large nonstick skillet with nonstick spray and set over medium-high heat. Add the chicken and cook until browned on the outside and cooked through, about 3 minutes on each side. Transfer the chicken to a cutting board; let rest for about 5 minutes. Cut the chicken, on the diagonal, into thin slices.

3. Meanwhile, to make the dressing, whisk together the reserved ¼ cup pineapple juice, the soy sauce, sugar, ginger, and oil in a small bowl until blended; set aside.

4. Add the chicken to the potato mixture; drizzle with the dressing and toss gently to