Weight Watchers Shake-in-the-Bag Chicken, Coleslaw and Creamy Onion Dip


Weight Watchers Shake-in-the-Bag Chicken

Serves 4 PPV per serving:  6 (1 breast half)

  • 2/3 cup cornflake crumbs
  • 1 tablespoon all-purpose flour
  • 2 teaspoons paprika
  • 1 teaspoon dark brown sugar
  • ¾ teaspoon garlic powder
  • ¾ tsp onion powder
  • ¾ teaspoon salt
  • ½ teaspoon ground cumin
  • 4 bone in chicken breast halves, skinned (about 2 pounds)

 

Directions:

  1. Preheat oven to 400.  Spray a baking sheet with nonstick spray.
  2. Combine the cornflake crumbs, flour, paprika, sugar, garlic powder, onion powder, salt and cumin in large zip close plastic bag.  Shake the bag to evenly coat the chicken to the baking sheet.  Repeat with the remaining chicken pieces; discard any remaining coating mixture.
  3. Bake until a thermometer inserted into the thickest part of the each breast registers 165 degrees, 35-40 minutes.

In 1966, Weight Watchers members were satisfied to make coleslaw with shredded cabbage tossed with a dressing that included mustard, nonfat dry-milk powder, and a little artificial sweetener.  We may never know just how satisfied they were with that version, but today’s version is tangy and authentic-tasting and a delicious 21st century version.

 

Weight Watchers Coleslaw

Serves 4 PPV: 2 (1 ½ cups)

  • 1 tablespoon and 1 teaspoon reduced fat mayonnaise
  • ¼ cup + 2 tablespoons white wine or cider vinegar
  • 3 tablespoons plain fat-free yogurt
  • 1 tablespoon vegetable oil
  • 1 teaspoon prepared mustard
  • ½ teaspoon sugar
  • ½ teaspoon celery seeds
  • ¼ teaspoon salt
  • Freshly ground pepper
  • 1 small (1-pound) green cabbage, shredded 4 cups
  • 2 carrots, peeled and grated
  • 1 small onion, minced (optional)

 

Directions:

  1. Whisk together mayo, vinegar, and yogurt. Oil, mustard, sugar, celery seeds, salt and pepper in a large non-reactive bowl.
  2. Add the cabbage, carrots and onion, if using, to the bowl; toss to coat evenly.
  3. Serve at once, or cover and refrigerate up to 3 hours (add the onion just before serving).

In the 1960’s, California Dip, a high fat, high sodium combo of sour cream and onion soup usually accompanied a bowl of equally high fat, high sodium potato chips and took the nation by storm.  The good news is that the made-from-scratch version served with healthful veggies gives you tons of great onion flavor without sacrificing taste or your weight loss efforts.

 

Weight Watchers Creamy Onion Dip

Serves 8, Vegetarian

  •  2 teaspoons olive oil
  • 1 large sweet onion chopped
  • ¼ cup water
  • 1 beef bouillon cube
  • 1 cup low fat plain Greek yogurt
  • ½ cup light mayo
  • 2 teaspoons fresh lemon juice
  • 4 cups assorted veggies (such as carrots, celery, and bell peppers) cut up

 

 

Directions:

  1. Heat a large non –stick skillet over medium heat.  Swirl in the oil, and then add the onion.  Cover and cook stirring occasionally until softened about 5 minutes.  Reduce the heat to medium-low, uncover and cook, stirring frequently until onion is very soft and golden brown, 20 to 25 minutes.  Spoon the onion onto a plate.  Add the water to a skillet and crumble the bouillon cube, stirring until the cube dissolves.  Let the onion and broth stand until cool about 20 minutes.
  2. Stir together the onion, broth, yogurt, mayo, lemon juice, and salt in medium bowl.  Cover and refrigerate until chilled, at least 2 hours or up to 3 days

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