General Tso’s Chicken:
Ingredients
¾ cups canned chicken broth reduced sodium
1 ½ Tbsp cornstarch
2 Tbsp sugar
2 Tbsp low sodium soy sauce
1 Tbsp white wine vinegar
½ tsp ground ginger
2 tsp peanut oil
2 medium uncooked scallions chopped
2 cloves medium garlic cloves minced
½ tsp red pepper flakes or 1 dried chili pepper minced
1 pound uncooked boneless skinless chicken breasts cut into 2 inch pieces
2 cups cooked white rice kept hot
Instructions
In a medium bowl whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger set aside
Heat oil in a wok or large skillet over medium high heat
Add scallions garlic and red pepper flakes
Cook stirring frequently 2 minutes
Add chicken sauté until browned all over about 5 minutes
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Parmesan Tomato Bites:
Ingredients
2 Tomatoes, sliced
1 1/2 oz Parmesan Cheese
1 tsp oregano, dried
1 dash Salt
1 dash Black Pepper
1 tablespoon Olive Oil
Instructions
Preheat the oven to 450 F.
Cut the tomatoes lengthwise into approximately 1/3-inch slices.
Place them on a baking sheet. Top with shredded Parmesan, fresh oregano, salt and fresh ground pepper (season according to your taste).
Drizzle with some olive oil and bake until tomatoes are tender and the cheese is melted, for about 10-15 minutes.
Crock Pot Bolognese Sauce:
Skinnytaste.com
Servings: 20 • Serving Size: 1/2 cup sauce • Old Points: 4 pts • Points+: 4 pts
Calories: 146.1 • Fat: 8.7 g • Protein: 6.7 g • Carb: 6.8 g • Fiber: 0.4 g • Sugar: 4 g
Sodium: 316 mg (without salt)
Ingredients:
4 oz pancetta, chopped (or center cut bacon)
1 tbsp butter (or olive oil)
1 large white onion, minced
2 celery stalks (about 3/4 cup), minced
2 carrots (about 3/4 cup), minced
2 lb 95% lean ground beef
1/4 cup white wine
2 - 28 oz cans crushed tomatoes (I love Tuttorosso)
3 bay leaves
salt and fresh pepper
1/4 cup chopped fresh parsley
1/2 cup half & half cream
Instructions
In a large deep saute pan, sauté pancetta on low heat until the fat melts, about 4-5 minutes. Add butter, onions, celery and carrots and cook on medium-low heat until soft, about 5 minutes.
White Chili:
Ingredients
2 T olive oil
1 onion, finely chopped
3 T chopped garlic
1 lb lean ground chicken, tofu, turkey, whatever…
3 cups chicken broth, vegetable broth, whatever…
2 T lime juice
1 tsp ground cumin
1 tsp dried oregano
1 tsp chili powder
1 (15 oz) can cannellini beans, rinsed
1 (15 oz) can great northern beans, rinsed
2 cups fresh baby spinach
Instructions
In a large, deep-sided skillet, heat oil over medium heat for about 30 seconds. Add onion, garlic, and chicken. Cook for 10 minutes, or until chicken is white. Stir to break up any chunks.
Add remaining ingredients, except spinach, and stir well. Cook over medium heat until mixture boils. Reduce heat to medium-low and simmer, uncovered, 15-20 minutes, or until thick and bubbly. Stir in spinach; cook 1 minute or until wilted.
Serve with garnishes: sour cream, salsa, or guacamole
Per serving (2 cups): 327 calories, 8 grams fat (1 gram saturated), 995 mg sodium, 56 mg cholesterol
Parenting magazine April 2008White Chili
Baked Oatmeal:
Ingredients
2 cups uncooked quick-cooking oats
1/2 cup packed brown sugar
1/3 cup raisins
1 tablespoon chopped walnuts
1 teaspoon baking powder
1 1/2 cups fat-free milk
1/2 cup applesauce
2 tablespoons butter, melted
1 large egg, beaten
Cooking spray
Instructions
Preheat oven to 375°.
Combine the first 5 ingredients in a medium bowl. Combine the milk, applesauce, butter, and egg. Add milk mixture to oat mixture; stir well. Pour oat mixture into an 8-inch square baking dish coated with cooking spray. Bake at 375° for 20 minutes. Serve warm.
Note:
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.
Turkey Vegetable Chili:
Ingredients
1 lb ground turkey
1 medium onion diced
1 28 oz can diced tomatoes
2 medium zucchini, cubed
2 medium yellow squash, cubed
1 15 oz can black beans
1 15 oz can beef broth
4 celery stalks, diced
1 green pepper, diced
1 red pepper, diced
1 package chili seasoning
Instructions
Brown turkey and onions
Add remaining ingredients and simmer 30 minutes
**This is a weight watchers recipe - one cup = one point.
** I serve it over brown rice, but I guess that adds to the points
Pecan Crusted Chicken:
Ingredients
4 boneless, skinless chicken breasts, (1-1 1/4 pounds), trimmed (see Tip)
1/2 cup pecan halves or pieces
1/4 cup plain dry breadcrumbs
1 1/2 teaspoons freshly grated orange zest
1/2 teaspoon salt
1/4 teaspoon ground chipotle pepper, (see Note)
1 large eggwhite
2 tablespoons water
1 tablespoon canola oil, divided
Instructions
Working with one piece of chicken at a time, place between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even 1/4-inch thickness.
Place pecans, breadcrumbs, orange zest, salt and ground chipotle in a food processor and pulse until the pecans are finely ground. Transfer the mixture to a shallow dish. Whisk egg white and water in a shallow dish until combined. Dip each chicken breast in the egg-white mixture, then dredge both sides in the pecan mixture.
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add half the chicken and cook until browned on the outside and no longer pink in the middle, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm. Carefully wipe out the pan with a paper towel and add the remaining oil. Cook the remaining chicken, adjusting the heat as needed to prevent scorching. Serve immediately.
TIPS & NOTES
Tip: It can be hard to find individual chicken breasts small enough for our recommended 4-ounce (uncooked) portion size. If yours are closer to 5 ounces each, remove the tender (about 1 ounce) from the underside to get the correct portion size. Wrap and freeze the leftover tenders; when you have gathered enough, use them in a stir-fry, for chicken fingers or in soups.
Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty spice section of most supermarkets.
Go to Snacks:
Apple slices and almond butter, rice cakes and natural peanut butter, celery and peanut butter mixed with white miso. (2 parts peanut butter to 1 part miso) it's so yummy because the miso brings in saltiness. I love kale too because you can sauté it or eat it raw in a salad. Use any kind of acid either vinegar or lemon juice to break the kale down massage it and let it stand for 15 minutes. I add cranberries, pine nuts and Parmesan cheese along with white vinegar and rice vinegar. Pinterest has great posts for elimination diet recipes.
Baked cauliflower risotto:
Ingredients
1 tbs olive oil
1 tbs butter
1 onion chopped
2 cloves garlic minced
1/2 medium cauliflower chopped
5 dried shiitake mushrooms, soaked and sliced
1/4 c Parmesan cheese
1 c brown rice
Salt to taste
2-1/2 c veg broth
Instructions
Preheat oven to 375
In a large skillet heat the oil and butter, add the onion and garlic and sauté until tender, about 3 minutes
Add the mushrooms and cauliflower and cook another minute
Add the rice and stir 1 minute, add salt and pour in broth, sprinkle with cheese
Cover and Place in oven and bake 40 minutes.
Sesame Chicken
:
Servings: 5
Serving Size: 1/5 recipe (about 6 oz chicken)
Nutritional Info: 180.1 calories, 6.5g of fat, 2.1g carbohydrates, .4g dietary fiber, 28.2g of protein
Weight Watchers® PointsPlus®: 5
Ingredients
1.5 pounds boneless, skinless chicken breasts, cut into pieces
1/4 tsp salt
1/4 tsp pepper
1 tbsp whole wheat flour flour
1 tbsp toasted sesame oil
1/2 tablespoon olive oil
2 garlic cloves, minced
1 tbsp low-sodium soy sauce
1 tbsp brown sugar
1 tbsp white vinegar
1/2 cup low-sodium chicken stock
1 tbsp sesame seeds
1 tbsp black sesame seeds (you can also use all regular)
Instructions
Preheat the oven to 400 degrees.
In a small bowl, whisk the chicken stock, brown sugar, sesame oil, garlic, soy sauce, and white vinegar together. Set aside.
In another bowl, toss the chicken with salt, pepper, and flour.
In a large pan (make sure it’s oven safe) heat the olive oil over medium heat. Once hot, add the chicken in one layer. Cook for three minutes on one side until seared and then flip and cook for another three minutes on the other side.
5. Turn off the heat and pour the chicken stock mixture over the chicken, stirring to combine.
Place the entire pan in the oven and cook for 20 minutes. Then toss the chicken with sesame seeds and serve.
Cilantro-Lime Chicken with Avocado Salsa:
Ingredients
Chicken:
2 tablespoons minced fresh cilantro
2 1/2 tablespoons fresh lime juice
1 1/2 tablespoons olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
Cooking spray
Salsa:
1 cup chopped plum tomato (about 2)
2 tablespoons finely chopped onion
2 teaspoons fresh lime juice
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 avocado, peeled and finely chopped
Instructions
6. 1. To prepare chicken, combine first 4 ingredients in a large bowl; toss and let stand 3 minutes. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.
2. To prepare salsa, combine tomato and next 4 ingredients (through pepper) in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken.
Grilled Chicken Bruschetta:
Gina's Weight Watcher Recipes
Servings: 4 • Serving Size: 4 oz chicken + tomatoes • Old Points: 5 pts • Points+: 6
Calories: 236.8 • Fat: 8.5 g • Protein: 32.4 g • Carb: 6.8 g • Fiber: 1.3 g • Sugar: 0.5 g
Sodium: 182.9 mg (without the salt)
Ingredients
3 medium vine ripe tomatoes
2 small cloves garlic, minced
1/4 cup chopped red onion
2 tbsp fresh basil leaves, chopped
1 tbsp extra virgin oil
1 tbsp balsamic vinegar
kosher salt and fresh cracked pepper to taste
3 oz part skim mozzarella, diced
1.25 lbs (8 thin sliced) chicken cutlets
Instructions
Combine onion, olive oil, balsamic, salt and pepper. Set aside a few minutes.
Chop tomatoes and place in a large bowl. Combine with garlic, basil, onion-balsamic combo and additional salt and pepper to taste. Set aside and let it sit at least 10 minutes or as long as overnight. Toss in the cheese when ready to serve.
Season chicken with salt and fresh pepper. Grill the chicken cutlets on your indoor or outdoor grill, top with bruschetta and serve.
