Chicken with Spinach and Cheese Filling

Chicken with Spinach and Cheese Filling

Serves: 4
Prep Time: 10 minutes
Cooking Time: 15 minutes
Difficulty: Easy
Comments: This is a fast and easy meal that is nice enough for company.

Ingredients:

1 1/2 pounds chicken breast, boneless and skinless
4 cups spinach, fresh baby
3/4 cups cheese, mozzarella, low moisture and part skim milk
2 teaspoons garlic, bottled minced
1 tablespoon olive oil
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon pepper, black, ground
3/4 cup chicken broth, reduced sodium (or vegetable broth, reduced sodium)

Preparation: Chop 2 cups of spinach and place in a medium mixing bowl. Add shredded cheese and minced garlic and mix well. Make a slit down the side of each breast to butterfly the chicken and open it up. Place filling down center of one side, then fold top half over filling, securing each with a toothpick. Place a large skillet over medium to medium high heat. Add oil. Season outsides of chicken with salt, pepper and garlic powder. Place chicken in skillet and cook for about 5 to 6 minutes per side until browned. Add broth to the skillet, reduce heat to simmer. Place cover on skillet and cook for about 2 to 3 more minutes until chicken is cooked through and no longer pink. Remove the chicken from the skillet and set aside. Place remaining spinach in the skillet with the broth and cook for about 1 minute until just wilted. Divide wilted spinach onto 4 plates. Serve chicken on top of spinach and spoon sauce from pan over chicken.

Nutrition: Per Serving About: 290 calories, 12 g fat, 4 g saturated fat, 0 g trans fat, 41 g protein, 3 g carbohydrates, 1 g dietary fiber, 620 mg sodium; WW Points plus value 7

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Cheesy Pizza Chicken

Cheesy Pizza Chicken

Comments: Simple and delicious, your kids will love it.

Serves: 4
Prep Time: 20 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Ingredients:

1 pound chicken breast, boneless and skinless
2 teaspoons olive oil
1/4 teaspoon garlic powder
1 cup cheese, mozzarella, low moisture and part skim milk, shredded
1/3 cup pizza sauce, prepared
1 teaspoon flour, all purpose
1/2 teaspoon oregano, dried leaves
1/4 teaspoon basil, dried

Preparation: Preheat oven to 400. Cut chicken into strips and place in a small enough baking dish that the chicken just covers the bottom of the dish. Drizzle with olive oil and sprinkle with garlic powder. Bake chicken for about 15 minutes or until cooked through. Meanwhile, mix the cheese, pizza sauce, flour, oregano and basil in a microwaveable bowl. Microwave for about 45 seconds. Stir and microwave for 15 seconds at a time until melted. When chicken is finished pour pizza cheese sauce over the chicken in the baking dish and mix until chicken is well coated. Serve.

Nutrition: Per Serving About: 240 calories, 11 g fat, 4 g saturated fat, 0 g trans fat, 31 g protein, 4 g carbohydrates, 1 g dietary fiber, 700 mg sodium; WW Points Plus value 6

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Creamy Coleslaw with Cashews

Creamy Coleslaw with Cashews
Comments:This is a quick midweek side dish. Add some cooked chicken and turn it into a light main dish salad.
Serves: 5
Prep Time: 10 minutes
Cooking Time: 3 minutes
Difficulty: Easy

Ingredients:

10 ounces coleslaw mix (shredded carrots and cabbage)
1/4 cup nuts, cashews, roasted and salted, toasted
1/2 cup mayonnaise, light or reduced fat
1 tablespoon agave nectar
2 tablespoon vinegar, cider
3/4 cup onions,chopped
1/2 teaspoon salt
1/2 teaspoon pepper, black, ground

Preparation: In a large mixing bowl, combine mayonnaise, agave nectar, vinegar, salt and pepper and mix well. Add cabbage and onion and toss with the dressing mixture. Toast the cashews if desired by placing them in a small skillet, cook over medium heat for about 3-5 minutes. Add cashews to coleslaw and toss.

Nutrition: Per Serving: 140 calories, 11 g fat, 2 g saturated fat, 2 g protein, 10 g carbohydrates, 1 g dietary fiber, 420 mg sodium; WW Points Plus value 4
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Artichoke Frittata

Artichoke Frittata

Artichoke Frittata

This is a great low calorie, low carb, and vegetarian breakfast or brunch idea. You can also cut it into small squares and serve as an appetizer.

Serves: 6
Prep Time: 10 minutes
Cooking Time: 30 minutes
Difficulty: Easy

Ingredients

10 ounces artichoke hearts(in can not marinated)
1 cup mushrooms, Crimini or button or combo, sliced
1/2 pepper(s), bell, red, yellow, or green
1/4 onion(s), medium, finely chopped
4 eggs, large
3 egg whites
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
1/4 cup Parmesan cheese, grated
1/2 teaspoon garlic powder
cooking spray

Preparation: Coat a large skillet with cooking spray. Heat skillet over medium heat. Add onions and red peppers and stir. Cook for 2 to 3 minutes. Add mushrooms, stir and cook for an additional minute. Add chopped artichoke hearts and stir together. In a medium bowl, whisk 4 eggs and 3 egg whites together (discard unused egg yolks). Add salt, pepper and garlic powder and whisk. Pour egg mixture over skillet to cover vegetable mixture. Place cover on skillet and reduce heat to low for about 5 minutes until egg mixture sets. Turn broiler on. Top frittata with parmesan cheese and broil for 2 to 3 minutes until eggs are fully cooked and cheese is slightly bubbly. Cut into 6 wedges and remove carefully with a spatula.

Nutrition: Per Serving About: 100 calories, 3.5 g fat, 1.5 g saturated fat, 0 g trans fat, 9 g protein, 8 g carbohydrates, 2 g dietary fiber, 600 mg sodium; WW points plus value 2

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Miso Salmon

Miso Salmon

Miso Salmon

Serves: 4
Prep Time: 5 minutes
Cooking Time: 20 minutes
Difficulty: Easy
Comments: This is so simple, yet delicious. It is also fairly low in calories and carbohydrates. Miso paste is usually found in the refrigerator section near the tofu in your market. Tamari is an aged soy sauce found in the international foods section.

Ingredients:

1 1/4 pounds salmon, wild, steaks or filet
3 tablespoons agave nectar
2 tablespoons Miso paste
2 tablespoons hot water
2 tablespoons tamari, or soy sauce
1 teaspoon sesame oil, dark, optional
2 green onion(s)
cooking spray

Preparation: Preheat oven to 400 degrees. Cut salmon into 4 pieces about 6 ounces each. Spray a 9 by 13 inch baking dish with cooking spray. Pat salmon dry with a paper towel and place in baking dish. Mix Tamari, Miso paste, agave nectar, hot water and sesame oil in a small bowl. Spoon sauce over salmon and bake for 15 to 20 minutes until cooked through. Use a pastry brush to baste the salmon with the sauce from the pan before serving. Garnish with chopped green onions and serve.

Nutrition: Per Serving About: 280 calories, 11 g fat, 1.5 g saturated fat, 0 g trans fat, 30 g protein, 15 g carbohydrates, 0 g dietary fiber, 940 mg sodium; WW Points Plus value 7

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Marinated Shrimp with Capers

Marinated Shrimp with Capers
Serves: 12
Prep Time: 10 minutes plus 3 hours marinating time
Cooking Time: 0
Difficulty: Easy
Ingredients:

2 pounds shrimp, cooked, cleaned, deveined, no tails
1 cup salad dressing, vinaigrette or Italian, lowfat, low fat
1/4 cup capers
2 tablespoons agave nectar
1 teaspoon parsley, fresh, chopped
1 teaspoon mustard, dry
3 bay leaves
2 cloves garlic, fresh
1 onion(s), medium, thinly sliced
Preparation

In a medium bowl, mix well all ingredients except onion and shrimp. Toss in onion and shrimp. Cover and marinate in the refrigerator for at least 3 hours or overnight. Garnish with lemon slices if desired.
Nutrition

Per Serving About: 130 calories, 5 g fat, 1 g saturated fat, 0 g trans fat, 16 g protein, 6 g carbohydrates, 0 g dietary fiber, 480 mg sodium;
WW Points Plus value 3

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Cheese Spread with Black Olives and Celery

Cheese Spread with Black Olives and Celery

Cheese Spread with Black Olives and Celery


Serves: 4
Prep Time: 10 minutes
Cooking Time: none
Difficulty: Easy
Comments: Easy make ahead appetizer or snack.

Ingredients:

4 wedges cheese, Laughing Cow Light, or other soft low fat cheese
8 stalks celery
1/4 cup olives, black, pitted, chopped
3 green onions, chopped
Preparation: Unwrap cheese and place in a small mixing bowl. Add chopped green onions and black olives and mix well. Spread on celery sticks and chill until ready to serve.

Nutrition: Per Serving About: 60 calories, 3 g fat, 1 g saturated fat, 0 g trans fat, 3 g protein, 6 g carbohydrates, 3 g dietary fiber, 450 mg sodium; WW Points plus value 2

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Melon and Cheese Skewers

Melon and Cheese Skewers
This is a healthy,quick and substantial snack, appetizer or picnic item, and also great for parties.

Serves: 8
Prep Time: 10 minutes
Cooking Time: none
Difficulty: Easy

Ingredients:

1/2 cantaloupe
1/4 watermelon, seedless, small
1/4 honey dew melon
8 ounces cheese, low fat cheddar, or any favorite
20 mint leaves, or basil

Preparation: Cut melon and cheese into bite sized pieces. Remove mint leaves from stems. Thread ingredients through skewers, alternating as shown. Cover and refrigerate until ready to serve, up to 24 hours.

Nutrition: Per Serving About: 150 calories, 5 g fat, 3.5 g saturated fat, 0 g trans fat, 9 g protein, 18 g carbohydrates, 1 g dietary fiber, 220 mg sodium; WW Points Plus value 4

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Couscous with Zucchini and Mushrooms

Couscous with Zucchini and Mushrooms
Serves: 6 as a side dish
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy
Comments: This is a simple side dish that cooks quickly and a good way to eat some vegetables. You can use broth instead of water for extra flavor.
Ingredients:

1 cup couscous, whole wheat, dry
1 cup water
1 tablespoon olive oil
1/4 onion, chopped
1 teaspoon garlic, bottled minced
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
1 pound zucchini
8 ounces mushrooms, Crimini or button or combo, sliced

Preparation: Heat olive oil in a medium sauce pan over medium heat. Add onion and garlic and stir. Add mushrooms and cook for 2 to 3 minutes. Cut zucchini in half lengthwise and slice in quarter inch thick slices. Add zucchini to pan and stir, cooking for about 1 minute. Add salt, pepper and water and bring to a boil. Once boiling, add couscous and stir. Cover and remove from heat. Allow to sit with cover on for 5 minutes. Fluff with a fork and serve.

Nutrition: Per Serving About: 110 calories, 2.5 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 6 g protein, 19 g carbohydrates, 4 g dietary fiber, 200 mg sodium, WW Points Plus Value 3

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