Prosciutto Wrapped Chicken Strips – Low Calorie and Low Carb

Prosciutto Wrapped Chicken Tenders

Low in calories and carbs, cut Fresh rosemary sprigs into 3 inch pieces and used instead of toothpicks to hold the prosciutto in place. It makes for an impressive and delicious presentation.

Serves: 4
Prep Time: 25 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Ingredients:

1 pound chicken breast, boneless and skinless, cut into strips
1/3 cup salad dressing, vinaigrette or Italian, lowfat
1 tablespoon rosemary, fresh, finely chopped
1 tablespoon garlic, bottled minced
4 ounces prosciutto, thinly sliced

Preparation: Whisk together the Italian dressing, rosemary and garlic. Quarter each piece of the prosciutto (adjust size accordingly to fit around each chicken strip). Wrap each chicken strip with one piece of the prosciutto and secure with a toothpick on the narrow side of the tender for even grilling. Marinate chicken in dressing for at least 5 minutes. Preheat a grill or grill pan to medium high heat. Grill chicken for about 3 minutes per side until done.

Nutrition: Per Serving About: 210 calories, 7 g fat, 2 g saturated fat, 0 g trans fat, 31 g protein, 3 g carbohydrates, 0 g dietary fiber, 900 mg sodium; WW Points Plus value 5

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Chinese New Year Recipes – The Skinny Skillet Style

Chinese New Year is today, so Happy New Year to all of our Chinese friends! I’ll be cooking a few of our favorite Chinese dishes for dinner tonight, a lighter version than your typical Chinese restaurant. Here are just a few of the dishes I am considering:

Chinese Beef and Broccoli Shrimp and Egg Flower Soup Asian potstickers with Sesame Soy Dipping Sauce

Asparagus with Asian Dipping Sauce  Asian Baby Bok Choy

The Potstickers are a 16 ounce frozen package of Chicken Potstickers from Trader Joe’s. Preheat oven to 400 degrees. Cover a rimmed baking sheet with foil, then coat with cooking spray. Spread potstickers out in a single layer and spray tops with cooking spray. Bake for about 18 minutes until lightly browned and crispy. Dip in a mixture of soy sauce, sesame oil and chili oil to taste. Serves 3. Nutrition on potstickers: 7 pieces per serving: about 240 calories, 4 grams fat, 13 grams of protein, 36 grams carbohydrates, 2 grams fiber, 640 mg. sodium; WW Points + value =6 (info does not include soy dip).
iPhone/iPad app w/ easy to browse recipes/photos/nutrition and custom grocery list $3.99 at the Apple iTunes Store.
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Mediterranean Stuffed Chicken

Mediterranean Stuffed Chicken
This is a simple and delicious low carb and low calorie dish with artichoke hearts and sun dried tomatoes.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Ingredients:

1 1/2 pounds chicken breast, boneless and skinless
1 cup spinach, fresh baby, chopped
4 ounces artichoke hearts,marinated in juice, drained and chopped
2 tablespoons sundried tomatoes, packed in oil, drained and chopped
1 tablespoon olive oil
1/2 teaspoon salt
1/4 tablespoon pepper, black
dash paprika

Preparation: Preheat oven to 375 degrees. Combine spinach, artichoke hearts and sun dried tomatoes in a small bowl and set aside. Pat chicken with a paper towel to dry. Cut chicken lengthwise down side of each breast to butterfly (don’t cut all the way through). Place artichoke mixture down the center of each breast, fold top over and secure with a toothpick. Season the outside of each piece of chicken with salt and pepper and paprika if desired. Heat a large skillet over medium heat. Add oil,then add the chicken and cook for about 3 minutes per side until golden brown. Place chicken in a baking dish and cook in oven for about 15 minutes until cooked through. Slice and serve.

Nutrition: Per Serving About: 240 calories, 10 g fat, 1.5 g saturated fat, 35 g protein, 3 g carbohydrates, 1 g dietary fiber, 350 mg sodium; WW Points Plus value 6

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iPhone/iPad app w/ easy to browse recipes/photos/nutrition and custom grocery list $3.99 at the Apple iTunes Store.
.

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Grilled Steak with Tomato Basil Topping

Grilled Steak with Tomato and Basil

Grilled Steak with Tomato and Basil

Serves: 4
Prep Time: 10 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Comments:This is delicious using lean beef tenderloin or any of your favorite steaks, chicken or fish. Steak is high in fat, so remember to save it for special occasions.

Ingredients

1 1/4 pounds steak, lean top sirloin or other, lean, fat trimmed
2 tomatoes, Roma, chopped
2 tablespoons garlic, bottled minced
1 tablespoon basil, fresh, chopped
1 tablespoon olive oil, extra virgin
1 teaspoon salt
1 teaspoon pepper, black, ground
1/2 teaspoon Italian herb seasoning

Preparation: In a small bowl, combine tomatoes, garlic and basil. Set aside. Combine salt, pepper and Italian seasoning. Rub on both sides of steak. Heat a grill pan, skillet or outdoor grill over medium high heat. Drizzle the olive oil over the steaks and place on the grill. Cook for about 5 minutes per side until desired doneness. Remove from the grill and cover with foil. Allow the steak to rest for about 5 minutes before serving. Top steaks with tomato basil mixture and serve.

Nutrition: Per Serving About: 280calories, 14 g fat, 4 g saturated fat, 0 g trans fat, 33 g protein, 5 g carbohydrates, 1 g dietary fiber, 630 mg sodium; WW Points Plus value 7

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iPhone/iPad app w/ easy to browse recipes/photos/nutrition and custom grocery list $3.99 at the Apple iTunes Store.
.

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Grilled Salmon with Asparagus and Mushrooms

Grilled Salmon with Asparagus and Mushrooms
Comments: Delicious and light meal that is low in carbs and calories. Use any favorite fish.
Serves: 4
Prep Time: 10
Cooking Time: 15 minutes
Difficulty: Easy

Ingredients

1 pound salmon, wild, steaks or filet, or any favorite fish or chicken
6 ounces mushrooms, Crimini or button or combo, sliced
1 pound asparagus, fresh, trimmed and cut into 1 inch pieces
1 pepper, bell, red, yellow, or green, chopped
1 cup tomatoes, grape or cherry
cooking spray
1/4 teaspoon salt
1/4 teaspoon pepper, black, ground
1/4 teaspoon garlic powder
2 tablespoons salad dressing, Caesar, low fat such as Ken’s Steakhouse, or honey mustard or other low fat dressing

Preparation: Coat a nonstick skillet with cooking spray then place over medium heat. Salt and pepper both sides of salmon. Place salmon in skillet and cook for about 3 minutes per side until cooked through. Remove skillet from stove top, place salmon on a plate. Add a little cooking spray to skillet, return to heat, then add vegetables and garlic powder. Cook for about 2-3 minutes stirring occasionally. Serve salmon over cooked vegetables then top with a little low calorie salad dressing – we like Caesar or honey mustard, but a balsamic vinaigrette is good too.

Nutrition: Per Serving About: 230 calories, 9 g fat, 1.5 g saturated fat, 0 g trans fat, 60 mg Cholesterol, 27 g protein, 11 g carbohydrates, 4 g dietary fiber, 250 mg sodium; WW Points Plus value 6

Click Here to Print

iPhone/iPad app w/ easy to browse recipes/photos/nutrition and custom grocery list $3.99 at the Apple iTunes Store.
.

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