Chicken Roll with Ham and Asparagus

Chicken Roll with Ham and Asaparagus

Comments: This is a fun presentation and is similar to Chicken Cordon Bleu, but with Asparagus. The kids love this one and it’s nice enough for company.

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

Ingredients:

1 1/4 pounds chicken breast, boneless and skinless
4 ounces ham, sliced
1/3 cup cheese, Swiss, grated
6 spears asparagus
2 tablespoons Dijon mustard
1/3 cup bread crumbs, Italian herb flavored
1 tablespoon olive oil

Preparation: Preheat oven to 375 degrees. Trim tough ends from the asparagus and wrap them in a damp paper towel and cook in the microwave oven for 1 minute to soften. Cut each spear in half. With a small knife, carefully cut each chicken breast in half like a book, but don’t cut all the way through. Open it up and lay it flat on the cutting board. Divide the ham and asparagus among the chicken breasts and arrange them in layers over one end of the chicken, then top with cheese. Begin rolling up the chicken starting with the end that has the ham and filling. Secure the edges with toothpicks. Use a pastry brush to spread the mustard over each piece of chicken and then roll in the bread crumbs (for lower calories and carbs you can omit the mustard and bread crumbs and just season with salt and pepper instead). Heat a large skillet over medium high heat. Add the olive oil and heat. Place the chicken in the skillet and cook for about 2 to 3 minutes each side, turning 3 times to brown all over. Place the browned chicken breasts in a baking dish and continue cooking in the oven for about 10 minutes until cooked through.

Nutrition: Per Serving About: 290 calories, 11 g fat, 3.5 g saturated fat, 36 g protein, 9 g carbohydrates, 1 g dietary fiber, 810 mg sodium; WW Points plus value 7

Click Here to Print

Lemony Chicken w/ Baby Spinach – Low Calorie and Low Carb Recipe

Lemony Chicken

Delicious with a light sauce made from white wine and chicken broth, there isn’t really any lemon in the recipe, just the garnish which is optional.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Ingredients:

1 1/2 pounds chicken breast, boneless and skinless
1/3 cup flour, all purpose
1 tablespoon olive oil
1 tablespoon butter, light
1/2 cups wine, white, dry
1/2 cups chicken broth, reduced sodium (or vegetable broth, reduced sodium)
1 teaspoon garlic salt
1 teaspoon Italian seasoning
1/2 teaspoon pepper, black, ground
4 cups spinach, fresh baby

Preparation: Add flour and pepper to baking pan or plate for dredging. Pound chicken with meat mallet to flatten slightly. Add oil and butter to a large skillet melt butter over medium heat. Dredge chicken in flour mixture and shake off excess. Add chicken to skillet and cook for approx 3 minutes each side until lightly browned. Add wine, broth, garlic salt, and Italian seasoning to skillet and cook on medium high heat for approx. 5 minutes or until sauce is reduced, thickened and chicken is thoroughly cooked. Remove chicken and add spinach to skillet. Cook spinach a minute or two until wilted. Pour sauce and spinach over chicken and serve.

Nutrition: Per Serving About: 270 calories, 9 g fat, 3 g saturated fat, 29 g protein, 10 g carbohydrates, 1 g dietary fiber, 450 mg sodium; WW Points Plus value 6

Click Here to Print

Vodka Tonic Light

Vodka Tonic Light

Vodka Tonic Light


A Classic with less calories using diet tonic, this is a summertime favorite!

Serves: 1
Prep Time: 5 minutes
Cooking Time: none
Difficulty: Easy

Ingredients

1 ounce vodka
6 ounce tonic water, diet, sugar free
1 lime or more
1 cups ice, or more

Preparation: Squeeze juice from half the lime into a tall glass, reserving the remaining lime for garnish. Add remaining ingredients to glass and stir.

Nutrition: Per Serving About: 100 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 0 g protein, 7 g carbohydrates, 1 g dietary fiber, 25 mg sodium; WW Points Plus value 3

Click Here to Print

Grilled Asparagus

Grilled Asparagus
This is a simple and delicious way to cook asparagus on the grill.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Ingredients

1 1/2 pounds asparagus, fresh
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon pepper, black

Preparation: Cut the tough ends from the asparagus and wash thoroughly. Place asparagus in a flat baking dish, drizzle with oil, and toss gently to coat. Thread asparagus onto skewers (see photo) by sticking the skewer through the center across each one. You can also use two skewers and thread through the top and bottom of the asparagus. Season with salt and pepper. Preheat grill to medium high. Grill for 4 to 5 minutes per side until lightly browned and just soft. Remove from grill and serve.

Nutrition: Per Serving About: 60 calories, 3.5 g fat, .5 g saturated fat, 0 g trans fat, 0 mg cholesterol 4 g protein, 7 g carbohydrates, 4 g dietary fiber, 150 mg sodium; WW Plus Points value 2

Click To Print

iPhone/iPad app w/ easy to browse recipes/photos/nutrition and custom grocery list $2.99 at the Apple iTunes Store.
.

You May Also Like:
Almond and Cheese Stuffed Chicken Grilled Fish with Cilantro Chile Cream Sauce Caprese Chicken with Spinach

Balsamic Chicken Asian Salmon Salad Chicken Piccata with Mushrooms

Dijon Crusted BBQ Tri Tip

Dijon Crusted  BBQ Tri Tip

This has a great barbeque flavor, and is delicious served on salads the next day.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 30 minutes
Difficulty: Easy

Ingredients:

1 1/4 pounds tri tip roast, lean, fat trimmed
1 tablespoon olive oil
2 tablespoons Dijon mustard
1 tablespoon agave nectar
2 tablespoons Worcestershire sauce, low sodium
1 teaspoon garlic, bottled minced
1 teaspoon cumin, ground
1 tablespoon paprika
1/2 teaspoon pepper, black, ground

Preparation: Mix the olive oil, Dijon, agave nectar, Worcestershire sauce, salt, pepper, garlic, cumin and paprika in a small bowl. Coat tri tip with marinade sauce, place in a gallon size zip lock bag, and marinate on the counter for 30 minutes or in the refrigerator up to 24 hours. Remove the tri tip from the refrigerator 30 minutes before grilling to allow for an even cooking temperature. Heat a grill or grill pan to medium high heat. Place the tri tip on the grill for about 5 or 6 minutes and then turn to grill the other side. Lower heat to medium and place the cover on the grill. Cook for about another 6 to 7 minutes on each side until desired doneness. Remove from grill, cover with foil and allow to rest for 5 minutes before cutting. Slice at an angle across the grain.

Nutrition: Per Serving About: 270 calories, 12 g fat, 3 g saturated fat, 30 g protein, 7 g carbohydrates, 1 g dietary fiber, 270 mg sodium; WW Points Plus value 7

Click Here to Print

iPhone/iPad app w/ easy to browse recipes/photos/nutrition and custom grocery list $2.99 at the Apple iTunes Store.
.

You May Also Like:

Almond and Cheese Stuffed Chicken Grilled Fish with Cilantro Chile Cream Sauce Caprese Chicken with Spinach

Balsamic Chicken Asian Salmon Salad Chicken Piccata with Mushrooms

Brie Stuffed Mushrooms

Brie Stuffed Mushrooms

Brie Stuffed Mushrooms


These are great for the holidays, and who doesn’t like Brie Cheese?

Serves: 8

Prep Time: 10 minutes

Cooking Time: 20 minutes

Difficulty: Easy
Comments

These are a simple and delicious appetizer: the garlic and herbs add great flavor, and who doesn’t like Brie cheese? You could also use low fat mozzarella cheese or other favorite.

Ingredients:

1 pound mushrooms, Crimini or button or combo
8 ounces cheese, brie
1 tablespoon olive oil
1 tablespoon butter, light
1 tablespoon garlic, bottled minced
2 tablespoons parsley, fresh, chopped
2 green onion(s) , finely chopped

Preparation: Preheat oven to 375 degrees. Remove stems from mushrooms and pat dry. Melt butter and olive oil in a microwave safe bowl. Place mushrooms on a baking sheet and drizzle with butter and olive oil mixture (you could also add a drizzle of balsamic vinegar for extra flavor). Toss to coat. Arrange mushrooms with hole sides down and cook for about 8 to 10 minutes until just tender. Turn mushrooms over and place one piece of cheese in the center of each. Top with chopped garlic, parsley and green onions. Place back in the oven and bake for about 6 to 8 minutes until cheese is melted. Serve warm on a tray or platter.
Nutrition

Per Serving (2 each)About: 140 calories, 10 g fat, 5 g saturated fat, 0 g trans fat, 6 g protein, 5 g carbohydrates, 0 g dietary fiber, 270 mg sodium; WW Points plus value 4

Click Here to Print Recipe

Southwest Omelet w/ Black Beans

Southwest Omelet

Southwest Omelet

Omelets make a great breakfast, lunch or dinner. They cook quickly and make a simple east meal. To lower the points, fat and calories, use 3 egg whites and 3 whole eggs, and use a low fat cheese.

Serves 4
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Ingredients:

6 eggs, large
3/4 cup cheese, jack, shredded
1/4 cup salsa, red or green
1/2 cup black beans, canned, drained and rinsed
1 tomato, medium, chopped
1/2 avocado, Haas or any, chopped
1/4 teaspoon salt
1/4 teaspoon pepper, black, ground
cooking spray, olive oil type

Preparation: Crack the eggs in a small bowl and beat well. Add salt and pepper. Coat the skillet well with cooking spray. Place skillet over medium heat. Add the egg mixture and cook for about 2 or 3 minutes until beginning to cook through. Sprinkle with the cheese, salsa, and black beans and half of the tomato. Place the lid on the skillet and cook for 2 to 3 minutes until the cheese is fully melted and the egg mixture is cooked through. Carefully fold the omelet in half and cut into 4 pieces. Remove from the skillet and garnish with tomato and avocado.

Nutrition: Per Serving About : 250 calories, 17 g fat, 7 g saturated fat, 16 g protein, 11 g carbohydrates,4 g dietary fiber, 340 mg sodium; WW Points Plus value 7

Click to Print

Asparagus Frittata

Asparagus Fritata

Asparagus Fritata

This is a light and delicious breakfast or brunch recipe. You can substitute frozen asparagus if you can’t find fresh.

Serves: 2
Prep Time: 5 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Ingredients:

1/2 pound asparagus, fresh
2 eggs, large
2 egg whites only, discard yolks
1/4 teaspoon garlic powder
3 tablespoons cheese, cheddar, reduced fat, thinly shredded
cooking spray
salt and pepper, to taste, optional
Preparation: Preheat broiler. Remove tough ends from asparagus. Coat a nonstick skillet with cooking spray and heat over medium. Add asparagus and cook for about 3 minutes until crisp tender, stirring occasionally. Arrange asparagus in a single layer in the skillet. Place eggs, egg whites and garlic powder in a small bowl and whisk together. Pour egg mixture over asparagus. Sprinkle top with cheese. Place skillet under broiler for 1 to 2 minutes until eggs are cooked through. Remove from oven and cool slightly before serving.
Nutrition

Per Serving About: 160 calories, 8 g fat, 3 g saturated fat, 0 g trans fat, 225 mg cholesterol, 24 g protein, 6 g carbohydrates, 2 g dietary fiber, 220 mg sodium, WW points plus value 5

Click to Print

Cajun Grilled Salmon

Cajun Grilled Salmon
Comments: Delicious and light dish. Salmon is a healthy source of Omega 3′s and serving it over spinach makes it even better for you! We recommend using wild salmon which is lower in fat and calories.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Ingredients:

1 1/2 pounds salmon, wild, steaks or filet
1/2 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 teaspoon brown sugar, packed
1/2 teaspoon salt
1/2 teaspoon pepper, black, ground
1 tablespoon olive oil
1 lemon, for garnish
6 ounces spinach, fresh baby

Preparation: In a small bowl, combine chili powder, garlic powder, onion powder, sugar, salt and pepper. Mix well. Season the salmon on both sides rubbing in the spices. In a large skillet, heat olive oil over medium to medium high heat. Place salmon in the hot pan and sear without moving for 3-4 minutes on each side. Depending on thickness of fish, you may need to lower the heat and cover, cooking on low for an additional minute or two until desired doneness. Remove from skillet, serve on a bed of baby spinach and garnish with fresh lemon.

Nutrition: Per Serving About: 300 calories, 14 g fat, 2 g saturated fat, 0 trans fat, 35 g protein, 8 g carbohydrates, 3 g dietary fiber, 440 mg sodium; WW Points plus value 7

Click Here to Print

Asparagus Vinaigrette


Serves: 4
Prep Time: 5 minutes
Cooking Time: 12 minutes
Difficulty: Easy

Comments: This is a light and simple salad. For lower calories and fat, try Newman’s Own Balsamic Vinaigrette – Low Fat Dressing or their Cranberry Walnut Light Vinaigrette instead. Also, use the egg whites only for lower fat and calories.
Ingredients

1 pound asparagus
1 shallot, finely chopped
2 tablespoons olive oil
1 tablespoon lemon juice
1 tablespoon vinegar, cider
2 eggs, large, hard boiled, use 1 whole and 1 egg white
2 teaspoons agave nectar

Preparation: Place the eggs in a small sauce pan and cover with water. Bring to a boil over high heat. Reduce the heat to low and cook for 10 minutes. Drain the water and cool the eggs under cold water. Meanwhile, remove the tough ends from the asparagus and wash them. Heat 4 cups of water in a large skillet over high heat. Bring the water to a boil and then add the asparagus. Cook on a low boil for 1 to 2 minutes until slightly tender. Drain and place the asparagus in a bowl of cold water with ice to stop the cooking process. Remove the asparagus and place them on a paper towel to dry. Make the vinaigrette in the bottom of a large bowl. Mix the vinegar, agave nectar, lemon juice, shallots and oil in the bowl. Toss the asparagus with the dressing to coat well and then arrange them on a plate. Peel and chop the eggs (use one whole and 1 egg white, discard extra yolk). Sprinkle on top of the asparagus and serve.

Nutrition: Per Serving About: 120 calories, 8 g fat, 1.5 g saturated fat, 5 g protein, 9 g carbohydrates, 2 g dietary fiber, 35 mg sodium; WW points plus value 3

Click Here to Print