Ingredients
For the Baked Brown Rice
1 1/2 cups brown rice, medium or short grain
2 1/2 cups water
1 tablespoon unsalted butter
1 teaspoon kosher salt
For the dressing
6 slices of bacon
1/2 cup diced red onion
1/2 cup white wine vinegar
1/2 cup chicken broth
2 teaspoons Dijon mustard
1 teaspoon sugar
1 teaspoon kosher salt, plus a pinch
1/2 teaspoon freshly ground black pepper
1 recipe Baked Brown Rice, recipe follows
1 tablespoon chopped fresh dill.
For the rice.
Preheat the oven to 180 degC.
Place the rice into an 8 inch square glass baking dish.
Bring the water, butter, and salt just to a boil in a kettle or covered saucepan. Once the water boils, pour it over the rice, stir to combine, and cover the dish tightly with aluminium foil. Bake on the middle rack of the oven for 1 hour. After 1 hour, remove the cover and fluff the rice with a fork. Serve immediately.
For the dressing.
In a 10 inch saute pan over medium heat, fry the bacon until crisp. Drain, crumble and set aside. Reserve 1 tablespoon of the bacon fat.
Add the red onion to the pan and cook until translucent, approximately 5 to 6 minutes. Add the vinegar, chicken broth, mustard, sugar, salt and pepper to the pan and stir to combine. Add the bacon back to the pan along with the rice and cook, stirring occassionally, until the liquid is absorbed, approximately 7 to 10 minutes. Stir in the dill. Allow o cool slightly before serving.
Friday, September 29, 2006
Tuesday, September 26, 2006
Burgers with Feta Aioli - 8 points
Serves 5
Ingredients
For the Aioli:
60 grams of crumbled feta cheese
2 tablespoons light mayonnaise
2 tablespoons plain fat-free yogurt
1/4 teaspoon coarsely ground black pepper
Burgers
5 slices red onion
400 grams lean ground beef
3/4 cup breadcrumbs
1/3 cup chopped bottled roasted red peppers
1/4 cup chopped fresh parsley
1 teaspoon dried oregano
1/4 teaspoon coarsely ground black pepper
280 grams frozen spinach package, thawed, drained and squeezed dry
1 large egg
2 cloves garlic, crushed
5 sourdough rolls
Method
To prepared aioli, combine the ingredients in a food processor and pulse for 1 minute or until smooth. Cover and chill.
In a frypan, brown the onion rings and then set aside. Combine the beef and the next 9 ingredients (beef through crushed garlic) in a large bowl. Divide the beef mix into 5 equal portions, shaping each portion into a patty.
Fry the patties until brown and cooked, then spread 1 1/2 tablespoons aioli over top half of each bun, placing the patties on botton half of each buns
Ingredients
For the Aioli:
60 grams of crumbled feta cheese
2 tablespoons light mayonnaise
2 tablespoons plain fat-free yogurt
1/4 teaspoon coarsely ground black pepper
Burgers
5 slices red onion
400 grams lean ground beef
3/4 cup breadcrumbs
1/3 cup chopped bottled roasted red peppers
1/4 cup chopped fresh parsley
1 teaspoon dried oregano
1/4 teaspoon coarsely ground black pepper
280 grams frozen spinach package, thawed, drained and squeezed dry
1 large egg
2 cloves garlic, crushed
5 sourdough rolls
Method
To prepared aioli, combine the ingredients in a food processor and pulse for 1 minute or until smooth. Cover and chill.
In a frypan, brown the onion rings and then set aside. Combine the beef and the next 9 ingredients (beef through crushed garlic) in a large bowl. Divide the beef mix into 5 equal portions, shaping each portion into a patty.
Fry the patties until brown and cooked, then spread 1 1/2 tablespoons aioli over top half of each bun, placing the patties on botton half of each buns
Monday, September 25, 2006
Tomato Sauce - 3 points
Serves 3
Ingredients
1 teaspoon olive oil
1 cup chopped onion
4 cloves garlic
2 tablespoons balsamic vinegar
1 tablespoon sugar
1 tablespoon fresh basil
2 tablespoons tomato paste
1/2 teaspoon italian seasoning
1/4 teaspoon black pepper
600 grams diced tomatos
2 tablespoons diced parsley
Method
Heat oil in a saucepan over a medium heat. Add onion and garlic, saute 5 minutes. Stir in wine and next 6 ingredients, vinegar through tomatoes and bring to the boil. Reduce hear to medium and cook, uncovered about 15 minutes. Stir in parsley.
Ingredients
1 teaspoon olive oil
1 cup chopped onion
4 cloves garlic
2 tablespoons balsamic vinegar
1 tablespoon sugar
1 tablespoon fresh basil
2 tablespoons tomato paste
1/2 teaspoon italian seasoning
1/4 teaspoon black pepper
600 grams diced tomatos
2 tablespoons diced parsley
Method
Heat oil in a saucepan over a medium heat. Add onion and garlic, saute 5 minutes. Stir in wine and next 6 ingredients, vinegar through tomatoes and bring to the boil. Reduce hear to medium and cook, uncovered about 15 minutes. Stir in parsley.
Coconut Lamb Curry - 7 points
Ingredients
125 grams lamb, lean strips
1 shallot chopped
1/2 teaspoon garlic, minced
1/2 teaspoon red curry paste
60 mls light coconut milk
1 teaspoon cornflour
2 teaspoon water
1 cup cooked rice
1/2 cup vegetables
Brown the lamb and remove from the pan. Add shallots, garlic and curry paste to the pan. Cook, stirring for 30 seconds. Lower heat and stir in coconut milk. Add combined cornflour and water, and stir until mixture thickens. Return lamb to the pan, coat with sauce. Serve over the rice.
125 grams lamb, lean strips
1 shallot chopped
1/2 teaspoon garlic, minced
1/2 teaspoon red curry paste
60 mls light coconut milk
1 teaspoon cornflour
2 teaspoon water
1 cup cooked rice
1/2 cup vegetables
Brown the lamb and remove from the pan. Add shallots, garlic and curry paste to the pan. Cook, stirring for 30 seconds. Lower heat and stir in coconut milk. Add combined cornflour and water, and stir until mixture thickens. Return lamb to the pan, coat with sauce. Serve over the rice.
Thai red curry - 7 points
Ingredients
1 tablespoon oil
2 onions sliced
1 clove garlic, chopped
2 chicken breasts, cut into cubes
2 tablespoons Thai red curry paste
25 grams creamed coconut
300 mls boiling water
1 tablespoon tomato puree
350 gram potatoes, cut into cubes
150 ml low-fat plain yogurt
2 tablespoons chopped fresh coriander
2 bananas
1 lime
Method
Saute the onions and garlic until soft. Stir in the chicken cubes and cook until lightly brown, about 3 minutes. Add curry paste and cook for another 2 minutes.
Disolve the creamed coconut in boiling water and add to pan. Add in potatoes and the puree.
Cover and simmer for 25 minutes. Stir in the yogurt and coriander.
Chop bananas and mix in with the lime juice and zest and chill until curry is ready to serve. Serve as a topping.
1 tablespoon oil
2 onions sliced
1 clove garlic, chopped
2 chicken breasts, cut into cubes
2 tablespoons Thai red curry paste
25 grams creamed coconut
300 mls boiling water
1 tablespoon tomato puree
350 gram potatoes, cut into cubes
150 ml low-fat plain yogurt
2 tablespoons chopped fresh coriander
2 bananas
1 lime
Method
Saute the onions and garlic until soft. Stir in the chicken cubes and cook until lightly brown, about 3 minutes. Add curry paste and cook for another 2 minutes.
Disolve the creamed coconut in boiling water and add to pan. Add in potatoes and the puree.
Cover and simmer for 25 minutes. Stir in the yogurt and coriander.
Chop bananas and mix in with the lime juice and zest and chill until curry is ready to serve. Serve as a topping.
Sunday, September 24, 2006
Chicken with Feta Sauce - 7 points
4 (4 ounce) skinless boneless chicken breasts
2 tablespoons balsamic vinegar
1/2 teaspoon ground thyme
2 teaspoons olive oil
1 tablespoon plus 1/2 teaspoon all-purpose flour
1/2 teaspoon oregano
1 cup fat-free milk
1 cup frozen broccoli, carrots, and cauliflower medley, thawed
1/3 cup feta cheese
1 teaspoon fresh lemon juice
2 cups hot cooked rice
On a sheet of wax paper, sprinkle the chicken with the vinegar and thyme.
In a large nonstick skillet, heat the oil. Cook the chicken until browned and cooked through, 4-5 minutes on each side. Transfer to a plate.
Sprinkle the flour and oregano over the pan juices; cook, stirring constantly, 1 minute. Gradually whisk in the milk; cook, whisking constantly, until thick and bubbling, 2-3 minutes. Stir in the vegetables, cheese and lemon juice. Reduce the heat and simmer until the cheese melts, about 2 minutes. Place the rice on a large platter; top with the chicken. Spoon the sauce over the chicken.
2 tablespoons balsamic vinegar
1/2 teaspoon ground thyme
2 teaspoons olive oil
1 tablespoon plus 1/2 teaspoon all-purpose flour
1/2 teaspoon oregano
1 cup fat-free milk
1 cup frozen broccoli, carrots, and cauliflower medley, thawed
1/3 cup feta cheese
1 teaspoon fresh lemon juice
2 cups hot cooked rice
On a sheet of wax paper, sprinkle the chicken with the vinegar and thyme.
In a large nonstick skillet, heat the oil. Cook the chicken until browned and cooked through, 4-5 minutes on each side. Transfer to a plate.
Sprinkle the flour and oregano over the pan juices; cook, stirring constantly, 1 minute. Gradually whisk in the milk; cook, whisking constantly, until thick and bubbling, 2-3 minutes. Stir in the vegetables, cheese and lemon juice. Reduce the heat and simmer until the cheese melts, about 2 minutes. Place the rice on a large platter; top with the chicken. Spoon the sauce over the chicken.
Chicken Breasts with Sun-dried Tomato Sauce - 4 points
1/4 cup coarsely chopped sun-dried tomatoes (not oil-packed)
1/2 cup chicken broth
4 skinless boneless chicken breast halves (about 1 pound)
1/2 cup sliced mushrooms (1 1/2 ounces)
2 tablespoons chopped green onions (2 medium)
2 cloves garlic, finely chopped
2 tablespoons dry red wine or 2 tablespoons apple juice
1 teaspoon vegetable oil
1/2 cup skim milk
2 teaspoons cornstarch
2 teaspoons chopped fresh basil or 1/2 teaspoon dried basil leaves
3 cups hot cooked fettuccine
Mix tomatoes and broth. Let stand 30 minutes. Trim fat from chicken. Cook mushrooms, green onions and garlic in wine in 10-inch nonstick skillet over medium heat about 3 minutes, stirring occasionally, until mushrooms are tender; remove mixture from skillet.
Add oil to skillet. Cook chicken in oil over medium heat until brown on both sides. Add tomato mixture. Heat to boiling; reduce heat. Cover and simmer about 10 minutes, stirring occasionally, until juice of chicken is no longer pink when centers of thickest pieces are cut. Remove chicken from skillet; keep warm.
Mix milk, cornstarch and basil; stir into tomato mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in mushroom mixture, heat through. Serve over chicken and fettuccine.
1/2 cup chicken broth
4 skinless boneless chicken breast halves (about 1 pound)
1/2 cup sliced mushrooms (1 1/2 ounces)
2 tablespoons chopped green onions (2 medium)
2 cloves garlic, finely chopped
2 tablespoons dry red wine or 2 tablespoons apple juice
1 teaspoon vegetable oil
1/2 cup skim milk
2 teaspoons cornstarch
2 teaspoons chopped fresh basil or 1/2 teaspoon dried basil leaves
3 cups hot cooked fettuccine
Mix tomatoes and broth. Let stand 30 minutes. Trim fat from chicken. Cook mushrooms, green onions and garlic in wine in 10-inch nonstick skillet over medium heat about 3 minutes, stirring occasionally, until mushrooms are tender; remove mixture from skillet.
Add oil to skillet. Cook chicken in oil over medium heat until brown on both sides. Add tomato mixture. Heat to boiling; reduce heat. Cover and simmer about 10 minutes, stirring occasionally, until juice of chicken is no longer pink when centers of thickest pieces are cut. Remove chicken from skillet; keep warm.
Mix milk, cornstarch and basil; stir into tomato mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in mushroom mixture, heat through. Serve over chicken and fettuccine.
Pork Medallions with Rosemary and Mushrooms - 4 points
Ingredients
600 grams boneless pork tenderloin chops,
cut crosswise into 1/2 inch pieces
2 tablespoons unsalted butter
2 cups fresh mushrooms, sliced, plus extra who mushrooms
1/4 cup finely chopped onion
1 tablespoon plus 1 teaspoon fresh rosemary, chopped, or
2 teaspoons dried, crushed
1/2 teaspoon celery salt
2 cloves garlic, minced
2 tablespoons dry vermouth or sherry
Press each piece of pork to 1 inch thickness.
Melt butter in a heavy nonstick skillet over medium heat. Saute pork about 2 minutes per side. Remove from heat. Place cooked pork on a serving plate, reserving drippings. Keep warm.
Add next 5 ingredients and pepper to taste to reserved drippings in skillet. Cook over low heat about 2 minutes, stirring frequently. Add vermouth and stir to blend.
Return pork slices to skillet. Spoon mushroom mixture over slices. Cover and simmer 3-4 minutes.
Place pork slices and mushroom mixture on a serving plate.
Serves 8.
600 grams boneless pork tenderloin chops,
cut crosswise into 1/2 inch pieces
2 tablespoons unsalted butter
2 cups fresh mushrooms, sliced, plus extra who mushrooms
1/4 cup finely chopped onion
1 tablespoon plus 1 teaspoon fresh rosemary, chopped, or
2 teaspoons dried, crushed
1/2 teaspoon celery salt
2 cloves garlic, minced
2 tablespoons dry vermouth or sherry
Press each piece of pork to 1 inch thickness.
Melt butter in a heavy nonstick skillet over medium heat. Saute pork about 2 minutes per side. Remove from heat. Place cooked pork on a serving plate, reserving drippings. Keep warm.
Add next 5 ingredients and pepper to taste to reserved drippings in skillet. Cook over low heat about 2 minutes, stirring frequently. Add vermouth and stir to blend.
Return pork slices to skillet. Spoon mushroom mixture over slices. Cover and simmer 3-4 minutes.
Place pork slices and mushroom mixture on a serving plate.
Serves 8.
Bourbon Bacon Scallops - 6 Points
3 tablespoons minced green onions
2 tablespoons bourbon
2 tablespoons maple syrup
1 tablespoon low-sodium soy sauce
1 tablespoon Dijon mustard
1/4 teaspoon pepper
24 large sea scallops
6 slices chicken bacon
Cooking spray
2 cups cooked rice
Combine first 6 ingredients in a bowl; stir well. Add scallops, stirring gently to coat. Cover and marinate in refrigerator 1 hour, stirring occasionally.
Remove scallops from bowl, reserving marinade. Cut each slice of bacon into 4 pieces. Wrap bacon piece around each scallop (bacon might only wrap halfway around scallops if they are very large). Thread scallops onto 4 (12-inch) skewers, leaving some space between scallops so bacon will cook.
Place skewers on a broiler pan coated with cooking spray; broil 8 minutes or until bacon is crisp and scallops are done, basting occasionally with reserved marinade (cooking time will vary greatly with size of scallops).
Serves 4.
2 tablespoons bourbon
2 tablespoons maple syrup
1 tablespoon low-sodium soy sauce
1 tablespoon Dijon mustard
1/4 teaspoon pepper
24 large sea scallops
6 slices chicken bacon
Cooking spray
2 cups cooked rice
Combine first 6 ingredients in a bowl; stir well. Add scallops, stirring gently to coat. Cover and marinate in refrigerator 1 hour, stirring occasionally.
Remove scallops from bowl, reserving marinade. Cut each slice of bacon into 4 pieces. Wrap bacon piece around each scallop (bacon might only wrap halfway around scallops if they are very large). Thread scallops onto 4 (12-inch) skewers, leaving some space between scallops so bacon will cook.
Place skewers on a broiler pan coated with cooking spray; broil 8 minutes or until bacon is crisp and scallops are done, basting occasionally with reserved marinade (cooking time will vary greatly with size of scallops).
Serves 4.
Saturday, September 23, 2006
Thai Beef Salad - 3 points
A wonderfully filling and pungent salad. As a variation, try adding a squeeze of lime juice and mixing the dressing ingredients. Add to a zip-lock bag and add in a couple of chicken breasts. Allow to marinate for 30 minutes then remove the breasts and place in a roasting dish. Pour over the marinade and cook for 30 minutes until the chicken is cooked. Serve with the salad listed below.
Ingredients
1 tablespoon bran oil
250 grams scotch fillet
1 onion thinly sliced
8 cherry tomatoes
mixed salad greens
Dressing
1/4 cup lemon juice
2 cloves garlic, crushed
2 tablespoons chopped fresh coriander leaves
2 tablespoons chopped fresh mint
1 tablespoon fish sauce
1 tablespoon soy sauce
1 tablespoon brown sugar
2 tablespoon chopped fresh chilli
Method
Heat oil in frying pan. Fry the steak for 2 minutes each side. Rest and when cool slice thinly. Reserve.
The prepare the dressing: Whisk all the ingredients for the dressing together. Toss through meat onions and tomatoes.
Arrage salad greens on plates, top with the beef mixture and serve with warm jasmine rice.
Serves 4
Ingredients
1 tablespoon bran oil
250 grams scotch fillet
1 onion thinly sliced
8 cherry tomatoes
mixed salad greens
Dressing
1/4 cup lemon juice
2 cloves garlic, crushed
2 tablespoons chopped fresh coriander leaves
2 tablespoons chopped fresh mint
1 tablespoon fish sauce
1 tablespoon soy sauce
1 tablespoon brown sugar
2 tablespoon chopped fresh chilli
Method
Heat oil in frying pan. Fry the steak for 2 minutes each side. Rest and when cool slice thinly. Reserve.
The prepare the dressing: Whisk all the ingredients for the dressing together. Toss through meat onions and tomatoes.
Arrage salad greens on plates, top with the beef mixture and serve with warm jasmine rice.
Serves 4
Friday, September 22, 2006
Tuna Cakes with Lemon Sauce - 4pts
Serves 4
Ingredients
300 grams Weight Watchers Tuna in Spring Water
3/4 cup seasoned bread crumbs
1/4 cup minced green onion
2 tbsp. chopped drained pimentos
1 egg
1/2 cup skim milk
1/2 tsp. grated lemon peel
2 tbsp. margarine
Lemon Dill Sauce:
1/4 cup nonfat chicken broth
1 tbsp. lemon juice
1/4 tsp. dried dill weed
Method
In large bowl, combine tuna, bread crumbs, green onion, pimentos, egg, milk, and lemon peel. With lightly floured hands, form mixture into 8 patties. IN large nonstick skillet, melt margarine. Fry patties, a few at a time, until golden brown on both sides, about 3 minutes per side.
For sauce, heat broth, lemon juice, and dill in small saucepan until warm. Spoon over tuna cakes upon serving.
Ingredients
300 grams Weight Watchers Tuna in Spring Water
3/4 cup seasoned bread crumbs
1/4 cup minced green onion
2 tbsp. chopped drained pimentos
1 egg
1/2 cup skim milk
1/2 tsp. grated lemon peel
2 tbsp. margarine
Lemon Dill Sauce:
1/4 cup nonfat chicken broth
1 tbsp. lemon juice
1/4 tsp. dried dill weed
Method
In large bowl, combine tuna, bread crumbs, green onion, pimentos, egg, milk, and lemon peel. With lightly floured hands, form mixture into 8 patties. IN large nonstick skillet, melt margarine. Fry patties, a few at a time, until golden brown on both sides, about 3 minutes per side.
For sauce, heat broth, lemon juice, and dill in small saucepan until warm. Spoon over tuna cakes upon serving.
Pear Crumble - 3 points
Serves 9
Ingredients
Canola oil non stick cooking spray
1/4 cup rolled oats
1 Tbsp. walnuts
6 Tbsp. whole-wheat flour
2 1/2 Tbsp. packed light brown sugar
1/8 tsp. cinnamon
1 Tbsp. plus 2 tsp. canola oil
6 firm, yet ripe pears (about 2 pounds), peeled (if desired), cored and cubed
1/4 cup raisins
1 Tbsp. lemon juice
2 Tbsp. sugar
2 Tbsp. flour
1/8 tsp. nutmeg
Pinch of cloves
Method
Preheat oven to 180 degC.
Lightly spray an 8- or 9-inch round cake pan. In a food processor or blender, pulse the oats and walnuts for 15 seconds. Add the flour, brown sugar and cinnamon. Blend for 15 more seconds. While the food processor is running, drizzle in the oil and blend for 30 seconds. Transfer the oat mixture to a bowl and mix thoroughly.
In another bowl, toss the pears with the next 6 ingredients. Spoon the pears into the prepared cake pan. Cover the pears with the oat mixture, pressing down gently. Bake for 45 to 50 minutes, until the topping is brown and the pears are bubbling. Serve it warm, topped with nonfat frozen yogurt, if desired.
Ingredients
Canola oil non stick cooking spray
1/4 cup rolled oats
1 Tbsp. walnuts
6 Tbsp. whole-wheat flour
2 1/2 Tbsp. packed light brown sugar
1/8 tsp. cinnamon
1 Tbsp. plus 2 tsp. canola oil
6 firm, yet ripe pears (about 2 pounds), peeled (if desired), cored and cubed
1/4 cup raisins
1 Tbsp. lemon juice
2 Tbsp. sugar
2 Tbsp. flour
1/8 tsp. nutmeg
Pinch of cloves
Method
Preheat oven to 180 degC.
Lightly spray an 8- or 9-inch round cake pan. In a food processor or blender, pulse the oats and walnuts for 15 seconds. Add the flour, brown sugar and cinnamon. Blend for 15 more seconds. While the food processor is running, drizzle in the oil and blend for 30 seconds. Transfer the oat mixture to a bowl and mix thoroughly.
In another bowl, toss the pears with the next 6 ingredients. Spoon the pears into the prepared cake pan. Cover the pears with the oat mixture, pressing down gently. Bake for 45 to 50 minutes, until the topping is brown and the pears are bubbling. Serve it warm, topped with nonfat frozen yogurt, if desired.
Thursday, September 21, 2006
Red Pepper, Chilli and Rosemary Dressing - 0 points
1 large red bell pepper
1 red chili pepper
1 very small potato, about 30 grams
1/2 clove garlic
1 tsp. honey
1 Tbsp. chopped fresh rosemary
1 tsp. english mustard
1 Tbsp. lemon juice
1 tsp. white wine vinegar
1 dash salt
1 dash black pepper
Method
Preheat oven to 230 degC.
Put the bell pepper, chili pepper, and potato on a baking sheet and roast until bell pepper skin is blackened and the potato is cooked. Halve the pepper over a plate to collect the juice. Pull off the stalk and scrape out the seeds.
Puree all ingredients in a blender or food processor, then pass through a fine seive if pulp remains. Season to taste with salt and pepper.
1 red chili pepper
1 very small potato, about 30 grams
1/2 clove garlic
1 tsp. honey
1 Tbsp. chopped fresh rosemary
1 tsp. english mustard
1 Tbsp. lemon juice
1 tsp. white wine vinegar
1 dash salt
1 dash black pepper
Method
Preheat oven to 230 degC.
Put the bell pepper, chili pepper, and potato on a baking sheet and roast until bell pepper skin is blackened and the potato is cooked. Halve the pepper over a plate to collect the juice. Pull off the stalk and scrape out the seeds.
Puree all ingredients in a blender or food processor, then pass through a fine seive if pulp remains. Season to taste with salt and pepper.
Wednesday, September 20, 2006
Couscous crusted chicken - 5 points
One of the many tasty low fat weight watchers friendly recipes.
Ingredients
1/2 cup couscous
200 mls water
1 teaspoon powdered vegetable stock
1 chicken breast per per person
1 slice leg ham per chicken breast, nough to cover
50 grams feta
4 teaspoons pesto
1 beaten egg
Method
Preheat oven to 180 degC.
Heat the water, add the stock and the couscous. Leave to stand for 30 minutes.
Make a pocket in the chicken breast. Add in a slice of the feta cheese and some of the pesto. Place in a baking dish and lay over the ham. Mix the remaining pesto with the egg and brsuh the ham thoroughly.
Spread over the couscous and bake for 30 minutes until the chicken is cooked.
Approx 5 Weight Watchers Points per serve
Ingredients
1/2 cup couscous
200 mls water
1 teaspoon powdered vegetable stock
1 chicken breast per per person
1 slice leg ham per chicken breast, nough to cover
50 grams feta
4 teaspoons pesto
1 beaten egg
Method
Preheat oven to 180 degC.
Heat the water, add the stock and the couscous. Leave to stand for 30 minutes.
Make a pocket in the chicken breast. Add in a slice of the feta cheese and some of the pesto. Place in a baking dish and lay over the ham. Mix the remaining pesto with the egg and brsuh the ham thoroughly.
Spread over the couscous and bake for 30 minutes until the chicken is cooked.
Approx 5 Weight Watchers Points per serve
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