prep 10 min
serves 4
point value 7
1/2 c. all-purpose flour
2 large egg whites
1 1/2 c. cornflake crumbs
4 chicken drumsticks, skinned (about 1 lb.)
4 chicken thighs, skinned (about 1 lb.)
1/2 tsp. each salt and black pepper
1/4 c. fat-free buttermilk
1. Preheat the oven to 375 F. Line a large shallow baking pan with foil. Place a wire rack in the pan; spray the rack with nonstick spray.
2. Put the flour on a plate. Lightly beat the egg whites in a shallow dish. Put the crumbs on a plate. Mix the chicken, salt, and pepper in a bowl; stir in the buttermilk. Dip the chicken, one piece at a time, into the flour, them into the eggs, then into the bread crumbs.
3. Put the chicken on the rack and lightly spray with nonstick spray Bake until golden brown and cooked through, about 45 minutes (do not turn).
Showing posts with label dinner. Show all posts
Showing posts with label dinner. Show all posts
Sunday, November 15, 2009
Wednesday, March 25, 2009
Bruschetta Chicken
1/2 C Sun Dried tomato dressing (I usually will use the whole bottle since I make more pieces of chicken than they have)
1 tomato finely chopped
1/2 C mozzarella cheese
4 boneless, skinless chicken breast (I usually do chicken tenders and they work just as well)
Marinate your chicken for at least 1 hour in dressing.
Grill chicken on BBQ until done. While chicken is grilling chop the tomato and place in a bowl than mix in a little of the dressing until the tomatoes are coated.
When Chicken is done put mozzarella cheese over the top along with the tomatoes.
Calories 200; total fat 7 grams; sat fat 2.5 grams; cholesterol 75 mg; sodium 280 mg; carbs 3 grams; sugars 2 grams; fiber 1 gram; protein 28 grams; iron 6% DV; Vitamin 1 10% DV; Vitamin C 4% DV; calcium 10% DV
1 tomato finely chopped
1/2 C mozzarella cheese
4 boneless, skinless chicken breast (I usually do chicken tenders and they work just as well)
Marinate your chicken for at least 1 hour in dressing.
Grill chicken on BBQ until done. While chicken is grilling chop the tomato and place in a bowl than mix in a little of the dressing until the tomatoes are coated.
When Chicken is done put mozzarella cheese over the top along with the tomatoes.
Calories 200; total fat 7 grams; sat fat 2.5 grams; cholesterol 75 mg; sodium 280 mg; carbs 3 grams; sugars 2 grams; fiber 1 gram; protein 28 grams; iron 6% DV; Vitamin 1 10% DV; Vitamin C 4% DV; calcium 10% DV
Thursday, March 12, 2009
honey-pecan chicken
serves: 4
points: 7
1/2 c. pecans
2 Tbsp. cornflake crumbs
2 Tbsp honey
1 Tbsp reduced-sodium soy sauce
4 (5-ounce) skinless boneless chicken breasts
1. Preheat the oven to 425. Line baking sheet with foil.
2. Finely chop the pecans in a food processor. sprinkle the pecans and cornflake crumbs on a sheet of wax paper. Combine the honey and soy sauce in a shallow bowl. Dip both sides of each chicken breast into the honey mixture, then into the pecan mixture to coat. Arrange on the baking sheet in a single layer; spray lightly with nonstick spray. Bake until the chicken is cooked through, about 5 min each side.
* pair with a yummy tomato and cucumber salad for a great meal*
points: 7
1/2 c. pecans
2 Tbsp. cornflake crumbs
2 Tbsp honey
1 Tbsp reduced-sodium soy sauce
4 (5-ounce) skinless boneless chicken breasts
1. Preheat the oven to 425. Line baking sheet with foil.
2. Finely chop the pecans in a food processor. sprinkle the pecans and cornflake crumbs on a sheet of wax paper. Combine the honey and soy sauce in a shallow bowl. Dip both sides of each chicken breast into the honey mixture, then into the pecan mixture to coat. Arrange on the baking sheet in a single layer; spray lightly with nonstick spray. Bake until the chicken is cooked through, about 5 min each side.
* pair with a yummy tomato and cucumber salad for a great meal*
Wednesday, March 11, 2009
cheese and pinto beans tostadas
serves: 4
points: 6
8 (6-inch) reduced-fat corn tortillas
2 tsp. canola oil
1 garlic clove, minced
1 small onion, chopped
1 (15-ounce) pinto beans, rinsed and drained
1 (7-ounce) can corn, or 3/4 cup frozen corn kernels
juice of a lime (about 2 tsp)
1 tsp. ground cumin
1 cup salsa
2 2 Tbsp. chopped cilantro
1/2 cup reduced-fat sharp cheddar cheese
4 Tbsp. non-fat sour cream
1. Preheat the oven to 450. place the tortillas in a single layer on a baking sheet and bake until crisp, 8-10 minutes.
2. heat the oil in a large nonstick skillet over medium-high heat. Add the garlic and onion; cook until the begin to soften, about 2 minutes. Add the beans, corn, cumin, and lime juice; cook stirring occasionally, 4-5 minutes. Stir in the salsa and cook 2 minutes longer. Remove from heat and stir in the cilantro.
3. For each serving, spread 2/3 cup of the bean mixture on a tortilla. Top with 2 Tbsp of the cheese and cover with second tortilla. Garnish with 1 Tbsp of the sour cream and a sprig of cilantro.
*tip: if doubling the recipe try using 1 can of pinto beans and 1 can of black beans. It gives a yummy flavor and texture. Also instead of nonfat sour cream try using nonfat plain yogurt with a dried Lipton onion soup packet mixed in. (1 packet to 32 ounce yogurt)*
points: 6
8 (6-inch) reduced-fat corn tortillas
2 tsp. canola oil
1 garlic clove, minced
1 small onion, chopped
1 (15-ounce) pinto beans, rinsed and drained
1 (7-ounce) can corn, or 3/4 cup frozen corn kernels
juice of a lime (about 2 tsp)
1 tsp. ground cumin
1 cup salsa
2 2 Tbsp. chopped cilantro
1/2 cup reduced-fat sharp cheddar cheese
4 Tbsp. non-fat sour cream
1. Preheat the oven to 450. place the tortillas in a single layer on a baking sheet and bake until crisp, 8-10 minutes.
2. heat the oil in a large nonstick skillet over medium-high heat. Add the garlic and onion; cook until the begin to soften, about 2 minutes. Add the beans, corn, cumin, and lime juice; cook stirring occasionally, 4-5 minutes. Stir in the salsa and cook 2 minutes longer. Remove from heat and stir in the cilantro.
3. For each serving, spread 2/3 cup of the bean mixture on a tortilla. Top with 2 Tbsp of the cheese and cover with second tortilla. Garnish with 1 Tbsp of the sour cream and a sprig of cilantro.
*tip: if doubling the recipe try using 1 can of pinto beans and 1 can of black beans. It gives a yummy flavor and texture. Also instead of nonfat sour cream try using nonfat plain yogurt with a dried Lipton onion soup packet mixed in. (1 packet to 32 ounce yogurt)*
spiced pot roast
serves: 6
points: 5
per serving: 1 slice beef with 1 cup veggies and 2 Tbsp. broth
1 (1 1/2-pound) lean eye-round roast, trimmed of all visible fat
1 (14 1/2-ounce) can of reduced sodium beef broth
1 tsp. hot pepper sauce
1 tsp. ground coriander
3/4 tsp salt
1/4 tsp cinnamon
1/4 tsp. ground ginger
1/4 tsp. ground pepper
4 med red potatoes (about 1 lb), quartered
3 carrots, peeled and cut into 1 inch pieces
2 cups frozen pearl onions
3 garlic cloves, minced
You can follow the direction below, or throw the ingredients in a slow cooker on low for about 5-6 hrs. Put the broth, spices, and roast in first and then add the potatoes and veggies last.
1. Spray a dutch oven with olive oil non-stick spray and set over med-high heat. Add the beef and cook, turning frequently, until browned, 8-10 minutes.
2. Stir in the broth, hot pepper sauce, coriander, salt, cinnamon, ginger, and ground pepper; bring to a boil. Reduce the heat to medium-low and simmer, covered, about 1 1/2 hours.
3. Add the potatoes, carrots, onion and garlic; mix well. Simmer, covered, until the beef and vegetables are fork tender, 55-60 minutes. Transfer the beef to a cutting board and let stand for 10 minutes. Cut into 6 slices and serve with the vegetables and broth.
points: 5
per serving: 1 slice beef with 1 cup veggies and 2 Tbsp. broth
1 (1 1/2-pound) lean eye-round roast, trimmed of all visible fat
1 (14 1/2-ounce) can of reduced sodium beef broth
1 tsp. hot pepper sauce
1 tsp. ground coriander
3/4 tsp salt
1/4 tsp cinnamon
1/4 tsp. ground ginger
1/4 tsp. ground pepper
4 med red potatoes (about 1 lb), quartered
3 carrots, peeled and cut into 1 inch pieces
2 cups frozen pearl onions
3 garlic cloves, minced
You can follow the direction below, or throw the ingredients in a slow cooker on low for about 5-6 hrs. Put the broth, spices, and roast in first and then add the potatoes and veggies last.
1. Spray a dutch oven with olive oil non-stick spray and set over med-high heat. Add the beef and cook, turning frequently, until browned, 8-10 minutes.
2. Stir in the broth, hot pepper sauce, coriander, salt, cinnamon, ginger, and ground pepper; bring to a boil. Reduce the heat to medium-low and simmer, covered, about 1 1/2 hours.
3. Add the potatoes, carrots, onion and garlic; mix well. Simmer, covered, until the beef and vegetables are fork tender, 55-60 minutes. Transfer the beef to a cutting board and let stand for 10 minutes. Cut into 6 slices and serve with the vegetables and broth.
Chicken Cajun Pasta
3/4 pound boneless, skinless chicken breast cut into bit size pieces
1 T. cajun seasoning, divided
1 T. olive oil
1 red pepper, cut into thin strips
1 1/2 c sliced mushrooms
3/4 c. chopped onion
3/4 c. diced yellow squash
2 T. flour
3 cloves garlic, minced
1/8 t. black pepper
12 oz can evaporated skim milk
15 fresh basil leaves, finely minced
8 oz penne or bow tie pasta, cooked
1/2 c. grated parmesan cheese
2 T. coarsely chopped flat leaf parsley
Toss Chicken in 2 tsp Cajun seasoning. Heat oil in large skillet over medium heat. Add chicken and cook until done about 5 min. Add peppers, mushrooms, onion and squash; cover and cook 5 min. more. Whisk flour with remaining 1 tsp. cajun seasoning, garlic, pepper, and milk. Add flour mixture to chicken and then add basil. Bring to a boil and reduce to a simmer and cook 4 min or until sauce thickens, stirring occasionally. If sause is too thick thin with hot water. Toss pasta and cheese with sause. Garnish with parsley.
Makes 6 servings, 6 points each
1 T. cajun seasoning, divided
1 T. olive oil
1 red pepper, cut into thin strips
1 1/2 c sliced mushrooms
3/4 c. chopped onion
3/4 c. diced yellow squash
2 T. flour
3 cloves garlic, minced
1/8 t. black pepper
12 oz can evaporated skim milk
15 fresh basil leaves, finely minced
8 oz penne or bow tie pasta, cooked
1/2 c. grated parmesan cheese
2 T. coarsely chopped flat leaf parsley
Toss Chicken in 2 tsp Cajun seasoning. Heat oil in large skillet over medium heat. Add chicken and cook until done about 5 min. Add peppers, mushrooms, onion and squash; cover and cook 5 min. more. Whisk flour with remaining 1 tsp. cajun seasoning, garlic, pepper, and milk. Add flour mixture to chicken and then add basil. Bring to a boil and reduce to a simmer and cook 4 min or until sauce thickens, stirring occasionally. If sause is too thick thin with hot water. Toss pasta and cheese with sause. Garnish with parsley.
Makes 6 servings, 6 points each
Chicken Tortilla Soup
16 oz. canned chicken or 16oz cooked shredded chicken
1 can Rotel tomatoes
1 can diced tomatoes
1 can cream corn
1 can kidney beans
1 can pinto beans
1 can ranch beans
1 pkg. dry ranch dressing mix
1 pkg. dry taco seasoning mix
Combine all ingredients together, including the juices in each can and unprepared dry mixes. Simmer in crock pot. Garnish with tortilla strips and or cheese (extra points).
1 cup= 3 points
1 can Rotel tomatoes
1 can diced tomatoes
1 can cream corn
1 can kidney beans
1 can pinto beans
1 can ranch beans
1 pkg. dry ranch dressing mix
1 pkg. dry taco seasoning mix
Combine all ingredients together, including the juices in each can and unprepared dry mixes. Simmer in crock pot. Garnish with tortilla strips and or cheese (extra points).
1 cup= 3 points
fajitas
prep time: 10 mins
cook time: about 10 mins
serves: 4
W.W. point value: 5
1 pound boneless sirloin steak (or lean meat of choice)
*trimmed of visible fat and cut into 2 x 1/4-inch strips
1 Tbps chili powder
1 Tbsp fresh lime juice
1 garlic clove
1/2 tsp salt
freshly ground pepper
2 bell peppers (whatever color you want)
*seeded and thinly sliced
1 lrg. red onion
*sliced into thin rings
2 lrg. carrots
*shredded
4 (6-inch) fat-free tortillas
2 cups lettuce
*shredded
1/4 cup fat-free sour cream
1. Toss the beef strips with the chili powder, lime juice, garlic, salt, and ground pepper in a large bowl until well coated.
2. Spray a large nonstick skillet with nonstick spray and set over high heat. Add as many of the beef strips as will fit in one layer. Cook turning once, about 2 minutes for rare, 3 for med. rare, or 4 for medium. Transfer the beef strips to a plate and continue cooking the remaining beef strips. (do not crowd the pan-if you do, the strips will steam and turn gray)
3. Add the bell peppers and onion to the same skillet and cook, stirring until tender about 2 mins, add the carrots an cook stirring, 1 minute. Spoon 1 cup of the vegetables on top of a tortilla, top with a 1/2 cup of beef strips, 1/2 cup of lettuce, and 1 tablespoon of sour cream. Repeat with remaining tortillas.
*good idea*
Serve with a fresh salsa of chopped tomatoes, red onion, and cilantro, seasoned with a pinch of salt and cayenne.
cook time: about 10 mins
serves: 4
W.W. point value: 5
1 pound boneless sirloin steak (or lean meat of choice)
*trimmed of visible fat and cut into 2 x 1/4-inch strips
1 Tbps chili powder
1 Tbsp fresh lime juice
1 garlic clove
1/2 tsp salt
freshly ground pepper
2 bell peppers (whatever color you want)
*seeded and thinly sliced
1 lrg. red onion
*sliced into thin rings
2 lrg. carrots
*shredded
4 (6-inch) fat-free tortillas
2 cups lettuce
*shredded
1/4 cup fat-free sour cream
1. Toss the beef strips with the chili powder, lime juice, garlic, salt, and ground pepper in a large bowl until well coated.
2. Spray a large nonstick skillet with nonstick spray and set over high heat. Add as many of the beef strips as will fit in one layer. Cook turning once, about 2 minutes for rare, 3 for med. rare, or 4 for medium. Transfer the beef strips to a plate and continue cooking the remaining beef strips. (do not crowd the pan-if you do, the strips will steam and turn gray)
3. Add the bell peppers and onion to the same skillet and cook, stirring until tender about 2 mins, add the carrots an cook stirring, 1 minute. Spoon 1 cup of the vegetables on top of a tortilla, top with a 1/2 cup of beef strips, 1/2 cup of lettuce, and 1 tablespoon of sour cream. Repeat with remaining tortillas.
*good idea*
Serve with a fresh salsa of chopped tomatoes, red onion, and cilantro, seasoned with a pinch of salt and cayenne.
Bacon-Wrapped Chicken Thighs
Serves: 4
W.W. points: 4
1 lrg. shallot, finely chopped
2 Tbps red-wine vinegar
2 Tbsp reduced-sodium soy sauce
2 tsp chopped fresh thyme, or 1/2 tsp dried
4 (1/4 pounds) skinless boneless chicken thighs
8 slices turkey bacon
1. Combine the shallot, vinegar, soy sauce, and thyme, in a zip-close plastic bag; add the chicken. Squeeze out the air and seal the bag; turn to coat chicken. Refrigerate, turning occasionally, at least 1 hour or up to overnight.
2. Spray the grill rack with nonstick spray; prepare the grill for a medium-hot fire
3. Lift the chicken from the marinade and pat dry with paper towels. Discard the marinade. Wrap each chicken thigh with 2 slices of the bacon. Place on the grill rack cover the grill, and grill until the bacon is crisp and the chicken is cooked through, 6-7 minutes on each side.
*Tip: Be sure to place the bacon-wrapped chicken seam-side down on the grill rack to allow the bacon edges to seal and keep the chicken moist.
W.W. points: 4
1 lrg. shallot, finely chopped
2 Tbps red-wine vinegar
2 Tbsp reduced-sodium soy sauce
2 tsp chopped fresh thyme, or 1/2 tsp dried
4 (1/4 pounds) skinless boneless chicken thighs
8 slices turkey bacon
1. Combine the shallot, vinegar, soy sauce, and thyme, in a zip-close plastic bag; add the chicken. Squeeze out the air and seal the bag; turn to coat chicken. Refrigerate, turning occasionally, at least 1 hour or up to overnight.
2. Spray the grill rack with nonstick spray; prepare the grill for a medium-hot fire
3. Lift the chicken from the marinade and pat dry with paper towels. Discard the marinade. Wrap each chicken thigh with 2 slices of the bacon. Place on the grill rack cover the grill, and grill until the bacon is crisp and the chicken is cooked through, 6-7 minutes on each side.
*Tip: Be sure to place the bacon-wrapped chicken seam-side down on the grill rack to allow the bacon edges to seal and keep the chicken moist.
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