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the appetizer:

Weight Watchers New Complete Cookbook, 4th Edition by Weight Watchers includes recipes like Provençal-Style Stuffed Tomatoes; Chicken and Broccoli Rabe with Polenta; and Caramelized Onion, Fig, and Stilton Pizza.

Cookbook

 

Chicken and Broccoli Rabe
with Polenta

Provençal-Style Stuffed Tomatoes

Serves 4

 
  • 1 bunch broccoli rabe, chopped
  • 2 teaspoons olive oil
  • 2 (5-ounce) skinless boneless chicken
         breasts, each cut crosswise in half
  • 1 onion, thinly sliced
  • 2 large garlic cloves, minced
  • 1/2 cup reduced-sodium chicken broth
  • 1/4 teaspoon red pepper flakes
  • 2-1/4 cups water
  • 3/4 cup instant polenta
         or yellow cornmeal
  • 1/4 cup grated Parmesan cheese

1. Bring pot of water to boil. Add broccoli rabe; cook until tender, about 5 minutes; drain.

2. Heat oil in medium nonstick skillet over medium-high heat. Add chicken and cook until browned, about 3 minutes per side. Transfer to plate. Add onion and cook, stirring, until softened, about 5 minutes. Add garlic; cook until fragrant, about 1 minute. Add broth, pepper flakes, broccoli rabe, and chicken. Reduce heat and simmer, covered, until chicken is cooked through, about 5 minutes.

3. Meanwhile, in medium saucepan, bring water to boil. Slowly whisk in polenta. Reduce heat and cook, stirring constantly, 5 minutes. Remove from heat; stir in half of Parmesan. Divide polenta evenly among 4 shallow bowls; spread evenly. Spoon chicken mixture evenly on top; sprinkle with remaining Parmesan.

Per Serving (1/4 of Chicken Mixture and Polenta): 272 grams, 288 Cal, 6 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 43 mg Chol, 239 mg Sod, 36 g Total Carb, 4 g Total Sugar, 4 g Fib, 24 g Prot, 138 mg Calc.

PointsPlus value: 7

 
  • from:
    Weight Watchers New Complete Cookbook, 4th Edition
  • by Weight Watchers
  • Wiley 2010
  • 416 pages; Hardcover Binder; $29.95 US
  • ISBN-10: 047061451X
  • ISBN-13: 978-0-470-61451-8
  • Reprinted by permission.

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Weight Watchers New Complete Cookbook

 
 
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This page created March 2011


 


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