Avocado and Papaya Salad w/ Quinoa and Chicken

Avocado and Papaya Salad

Avocado and Papaya Salad


Serves: 8
Prep Time: 10 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Comments:

This is a delicious and healthy main dish salad. If you don’t like papaya, substitute with peaches or mangoes, it will still be delicious!
Ingredients:

1 1/2 pound chicken breast, boneless and skinless
2 teaspoons canola oil
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
1 avocado(s), Haas or any
1 papaya(s)
1/2 cup Quinoa, dry
1 cup vegetable broth, gluten free, reduced sodium
1/4 onion(s), medium
1 pepper(s), bell, red, yellow, or green
12 ounc(es) lettuce, mixed greens
1/4 cup olive oil
3 tablespoons vinegar, cider
2 green onion(s)
1 teaspoon Dijon mustard

Preparation: Place gluten free (optional) vegetable broth in a medium sauce pan and bring to a boil over medium high heat. Add chopped onions, peppers and Quinoa and stir. Place cover on pan and reduce heat to a low simmer for 10 to 15 minutes until all liquid is absorbed. Heat canola oil in a large skillet over medium heat. Cut chicken into strips or cubes and add to skillet. Season chicken with salt and pepper. Cook for 2 to 3 minutes per side until cooked through. To make the dressing, mix olive oil, rice vinegar, Dijon and chopped green onions in a small bowl. Place mixed greens in a large salad bowl. Pour dressing over greens and toss lightly. Fluff Quinoa with a fork and pour over greens. Toss gently. Peel and cut avocado and papaya into 8 to 12 wedges. Spoon greens onto plates and top with chicken, avocado and papaya slices.

Nutrition: Per Serving About: 280 calories, 15 g fat, 2 g saturated fat, 0 g trans fat, 21 g protein, 17 g carbohydrates, 4 g dietary fiber, 290 mg sodium; WW points plus value 7

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Chicken with Bread Crumbs and Basil Cream Sauce

Chicken With Bread Crumbs and Basil Cream Sauce

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

Ingredients

1 1/2 pounds chicken breast, boneless and skinless
1/4 teaspoon pepper, black, ground
1/4 teaspoon garlic powder
1/3 cup bread crumbs, Italian herb flavored
1 tablespoon butter
1 tablespoon olive oil
1/2 cup milk, 1% fat
1/2 cup chicken broth, reduced sodium (or vegetable broth, reduced sodium)
1 tablespoon basil, fresh, chopped
1/2 teaspoon paprika
1 tablespoon flour, all purpose

Preparation:

Preheat oven to 400 degrees. Cut chicken breasts into about 3 inch wide pieces and pound chicken pieces to about a quarter inch thickness. Heat olive oil in a large skillet over medium high heat. Season chicken with pepper and garlic powder and cook in skillet for 2 minutes per side until lightly browned. Remove chicken from skillet and place in a rectangular baking dish. Melt butter in a microwave safe bowl for about 25 seconds. Add bread crumbs, half of the basil, and paprika to the butter and mix. Top chicken with the bread crumb mixture, pressing to coat the tops of each piece of chicken. Bake for 10 to 15 minutes until chicken is cooked through (170 degrees). Meanwhile, return skillet to the stove top and sprinkle flour over pan, whisking to prevent clumping. Stir to coat with leftover juices. Slowly add milk and broth, whisking to prevent lumps. Cook for about 3 to 4 minutes until sauce thickens. Add basil and stir. Drizzle sauce over chicken and serve.

Nutrition: Per Serving About: 290 calories, 11 g fat, 3.5 g saturated fat, 0 g trans fat , 37 g protein, 10 g carbohydrates, 0 g dietary fiber, 440 mg sodium; WW Points plus value 7

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Chicken with Pesto Sauce

Chicken with Creamy Pesto Sauce

Serves: 4
Prep Time: 5 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Comments: This is a simple and delicious dish and less than 300 calories. We use fat free half and half and it tastes great!

Ingredients:

1 1/2 pounds chicken breast, boneless and skinless
3 tablespoons pesto sauce (prepared)
2 tablespoons half and half, fat free
1 teaspoon garlic powder
1/2 teaspoon salt
1/2 teaspoon pepper, black, ground
1 tablespoon olive oil
1 tablespoon basil, fresh, chopped

Preparation: Cut chicken into 4 servings. Flatten chicken breasts to 1/2 inch thickness. Season with the garlic, salt and pepper. Heat a large skillet over medium high heat and add olive oil. Add chicken in a single layer and cook for approximately 3 to 4 minutes on each side, until golden brown and cooked through. Remove chicken to a plate and cover with foil. Add pesto and half and half to skillet. Stir and cook on low until warm. Spoon sauce over chicken and serve. Top with fresh basil if desired.

Nutrition: Per Serving: 280 calories,13 g fat,3 g saturated fat, 37 g protein, 2 g carbohydrates, 0 g dietary fiber, 470 mg sodium; WW Points plus value 7

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Cantaloupe and Cottage Cheese Salad

Cantaloupe and Cottage Cheese
Comments: Simple and delicious for breakfast, lunch or snack!
Serves: 4
Prep Time: 5 minutes
Cooking Time: none
Difficulty: Easy

Ingredients:
1 cantaloupe, cubed
2 cups cottage cheese, 1 % fat
lettuce leaves (Ice Berg or Red Leaf), optional

Preparation: Cut Cantaloupe in halve and remove seeds. Remove rind and cut into bite size cubes. Arrange lettuce on plates, spoon cottage cheese into center and arrange Cantaloupe around the plate

Nutrition: Per Serving About: 140 calories, 1 g fat, .5 g saturated fat, 0 g trans fat, 15 g protein, 16 g carbohydrates, 1 g dietary fiber, 490 mg sodium; WW Points plus value 3

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Coconut Crusted Chicken

Coconut crusted chicken
This recipe is from a photographer friend, Betsy Reid, and one of our boys favorite ways to eat chicken strips. They are great over a bed of mixed greens too!

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

Ingredients:

1 1/4 pounds chicken breast, boneless and skinless
2 tablespoons lime juice
1/3 cup coconut, flaked
1/3 cup panko crumbs, japanese style
1/4 teaspoon pepper, black, ground
1/4 teaspoon salt
cooking spray

Preparation: Preheat oven to 425 degrees. Slice chicken into strips about 1/2 inch wide. Spray baking dish with cooking spray and place chicken in the dish. Salt and pepper the chicken to taste. Drizzle lime juice over the chicken. Place the coconut and panko in a shallow dish and mix together. Dredge each piece of chicken in the coconut mixture and return to baking dish. Sprinkle remaining coconut over the tops of the chicken. Coat tops with cooking spray. Bake for 15 to 20 minutes or until the chicken is cooked through and the coconut is lightly browned.

Nutrition: Per Serving About: 200 calories, 6 g fat, 3 g saturated fat, 0 g trans fat, 30 g protein, 7 g carbohydrates, 1 g dietary fiber, 230 mg sodium; WW Points plus value 5

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Garlic Shrimp & Pineapple Skewers

Garlic Shrimp Pineapple Skewers
This is a simple and delicious idea for everyday or entertaining. Wood skewers should be soaked in water before using on the grill.

Serves: 6
Prep Time: 10 minutes plus 30 minute marinade
Cooking Time: 10 minutes
Difficulty: Easy

Ingredients:

1 1/2 pounds shrimp, raw (medium or large)
1 tablespoon olive oil
1 tablespoon garlic, bottled minced
1 tablespoon honey
1 tablespoon limejuice
1 chipotle chile, canned with adobo sauce, use 1 chile
1 shallot, chopped
1/2 pineapple, fresh, chunks
1 mango, fresh, chunks
2 peppers, bell, red, yellow, or green, chunks
1/4 cup cilantro, fresh, chopped

Preparation: Clean and shell shrimp leaving tails on. For marinade combine oil, garlic, honey, lime juice, chile (remove seeds and finely chop), shallot, and cilantro in a medium bowl. Add shrimp, mix well and refrigerate for 15-30 minutes. Heat indoor or outdoor grill to medium heat. Thread skewers with bell pepper, mango, shrimp and pineapple. Grill skewers for about 5 minutes on each side basting with marinade as needed while grilling. Cook until shrimp is no longer translucent in appearance.

Nutrition: Per Serving About: 240 calories, 5 g fat, .5 g saturated fat, 0 g trans fat, 24 g protein, 24 g carbohydrates, 3 g dietary fiber, 190 mg sodium; WW Points Plus value 6

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Basil Grilled Chicken w/ Spinach

Basil Grilled Chicken

Basil Grilled Chicken


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

This is simple but full of flavor. Grill it on an outside grill, or cook it in a skillet on the stove top. Either way, it’s simple and delicious.
Ingredients

1 1/2 pounds chicken breast, boneless and skinless
1/3 cup salad dressing, vinaigrette or Italian, lowfat
1 tablespoon butter, light
1 tablespoon olive oil
1 tablespoon garlic, bottled minced
1/3 cup basil, fresh, chopped
4 cups spinach, fresh baby

Preparation: Marinate the chicken with Italian dressing in a large zip lock bag for about 20 minutes up to 6 hours in the refrigerator. To cook stove top: lightly oil or coat a large skillet with cooking spray. Place over medium high heat. Add the chicken and cook over medium high heat for approximately 5 minutes per side until cooked through. Remove chicken from the skillet and cover with foil. Place the spinach in the skillet and cook over medium heat for 1-2 minutes until slightly wilted. In a small microwave safe bowl, add butter, olive oil, garlic and fresh basil. Cook for 30 seconds on high. Divide the spinach onto plates, place the chicken on top of the spinach and spoon the basil sauce over each piece of chicken. We often grill the chicken on an outside grill, then wilt the spinach in a skillet with a quarter cup of chicken broth.

Nutrition: Per Serving About: 280 calories, 12 g fat, 2.5 g saturated fat, 0 g trans fat, 37 g protein, 3 g carbohydrates, 1 g dietary fiber, 510 mg sodium; WW Points plus value 7

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Skinny Strawberry Margarita

Skinny Strawberry Margarita

Skinny Strawberry Margarita

This is our low calorie version, but equally delicious to the higher calorie restaurant margaritas.

Serves: 4
Prep Time: 5 minutes
Cooking Time: none
Difficulty: Easy

Ingredients:

6 ounces tequila, good quality
5 limes, juice only, about 4 ounces
1 packet Crystal Light, Lemonade flavor
1 packet Crystal Light, Strawberry flavor
1 1/2 cups strawberries, fresh or frozen, and more for garnish
1 lime
3 cups water
5 cups ice

Preparation: Place lime juice, tequila, ice, water, strawberries (reserve 4 for garnishing) and Crystal Light in a blender and blend until smooth. Pour into Margarita glasses and garnish with lime wedges and fresh strawberries.

Nutrition: Per Serving About: 170 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 0 g protein, 15 g carbohydrates, 4 g dietary fiber, 0 mg sodium; WW Points Plus value 4

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Chicken with Creamy Green Chile Sauce

Chicken with Creamy Green Chili Sauce

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

Comments: This is a simple, but flavorful dish.

Ingredients:

1 1/4 pounds chicken breast, boneless and skinless
1 cup salsa, green
1/2 cup sour cream, low fat or light
1/2 avocado, Haas or any, peeled and cubed
1 teaspoon cumin, ground
1/4 teaspoon salt
1 tablespoon olive oil
1 teaspoon garlic powder
1/2 teaspoon pepper, black, ground
2 tablespoon cilantro, fresh, chopped

Preparation: Preheat oven to 375 degrees. Pound chicken to 1/4 inch thickness, then season with salt, pepper and spices. Heat a large skillet over medium to medium high heat. Add olive oil. Place chicken in skillet and cook for 2 to 3 minutes on each side, or until lightly browned. Remove chicken from skillet and place on a baking sheet. Place in the oven for approximately 5 minutes until chicken is cooked through. While chicken is cooking, use the same skillet to make the sauce. Pour salsa in the skillet over medium heat. Stir in the sour cream and heat through. Spoon the sauce over the cooked chicken and garnish with avocado and cilantro.

Nutrition: Per Serving: 300 calories, 14 g fat, 4.5 g saturated fat, 31 g protein, 9 g carbohydrates, 2 g dietary fiber, 600 mg sodium; WW Points Plus value 7

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Angel Food Cake with Lemon Cream Filling

Angel Food Cake with Lemon Filling

Angel Food Cake with Lemon Filling

Serves: 12
Prep Time: 15
Cooking Time: none
Difficulty: Easy
Comments:

It’s almost too good to be true! First it takes only 15 minutes to prepare and second it is only about 180 calories for a piece of this delicious treat. Oh and almost any frozen fruit works great. ENJOY! We use already baked angel food cake from the bakery section of the market.
Ingredients

3 cups raspberries, frozen
1 tablespoon agave nectar
1 cake, angel food, 9 inch diameter, about 9 inch diameter
1 cup lemon curd
1 1/2 cups whipped cream topping, pressurized can

Preparation:
In a medium bowl, mix together the raspberries and agave nectar and set aside to thaw. Cut the angel food cake into thirds horizontally and place the bottom layer on a serving plate. Spread with half the lemon curd and then the whipped cream. Spread the whipped cream evenly with a spatula. Top with the next layer of cake and repeat with a layer of lemon curd and a layer of whipped cream. Top with the top layer of cake. Stir the raspberries and add to individual slices when serving.

Nutrition: Per Serving About: 180 calories, 3 g fat, 1.5 g saturated fat, 0 g trans fat, 2 g protein, 35 g carbohydrates, 2 g dietary fiber, 220 mg sodium; WW points plus value 5

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