Chopped Italian Salad

Chopped Italian Salad

Serves: 6
Prep Time: 15 minutes
Cooking Time: 10 minutes
Difficulty: Easy

Comments: The ingredients in this salad are finely chopped. You can shortcut the dressing by using your favorite low fat Italian dressing.
Ingredients

1/2 head lettuce, iceberg, finely chopped
1/2 head lettuce, romaine, finely chopped
1 pound chicken breast, boneless and skinless
2 ounces dry Italian Salami
1 cup basil, fresh, chopped
1/2 cup garbanzo beans, chickpeas, chopped
3 green onions , chopped
4 tomatoes, Roma, chopped
3/4 cup cheese, mozzarella, low moisture and part skim milk
2 tablespoons vinegar, red wine or cider
3 tablespoons olive oil, extra virgin
1 tablespoon garlic, crushed from jar
1 tablespoon Dijon mustard
1 teaspoon oregano, dried leaves
cooking spray

Preparation: To make the dressing, whisk the oil and vinegar in a small bowl. Add the Dijon, the garlic and the oregano and mix. Set aside. Cut the chicken into 1 inch cubes. Heat a large skillet and coat it with cooking spray. Cook the chicken for a minute or two on each side until cooked through. Remove from the pan and cool slightly. Make the salad in a salad bowl. Place the chopped lettuce, tomatoes, basil, green onions and garbanzo beans in the salad bowl. Add the shredded cheese. Slice the salami into thin slices and place in the bowl. Add the shredded cheese. Chop the cooked chicken into small pieces and place in the salad bowl. Pour the dressing over the salad and toss well. Serve cold.

Nutrition: Per Serving About: 300 calories, 18 g fat, 4.5 g saturated fat, 24 g protein, 11 g carbohydrates, 3 g dietary fiber, 430 mg sodium; WW Points plus value 8

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Asian Marinated Flank Steak

Asian Marinated Flank Steak
Comments: This is best marinated overnight. You can cook this on an outdoor grill, or use and indoor stove top grill pan. Remember that steak is often times the higher fat choice of protein, so limit it to once in awhile. Great served over a bed of greens.

Serves: 5
Prep Time: 25 minutes plus overnight for marinating
Cooking Time: 15 minutes
Difficulty: Easy

Ingredients:

1 1/2 pounds steak, flank
3 tablespoons soy sauce, low sodium
1 tablespoons orange juice, or juice of 1 orange
2 tablespoons brown sugar
1 tablespoons sesame oil, dark
1/4 teaspoon pepper, black, ground
4 green onion(s) , chopped
1 tablespoon garlic, bottled minced
1/2 teaspoon ginger, ground

Preparation: Trim the fat from the steak. In a small mixing bowl, mix all of the ingredients other than the steak. Place the steak in a 9 by 13 inch baking dish (or you can marinate in a large zip lock baggie for easier storage in your refrigerator). Pour half of the marinade on top. Poke the steak a few times with a fork to allow better marinating. Turn the meat over and pour the remaining marinade on top. Poke top side with a fork as well. Cover and refrigerate for up to 24 hours. If cooking immediately, allow meat to sit on counter and marinate for at least 15 minutes at room temperature before cooking. Heat a grill pan over medium high heat. There is oil in the marinade, so you should not need to oil the pan. Once the pan is hot, place the steak on the pan and cook for about 2-3 minutes without moving it. Turn the steak over and cook for 2-3 more minutes and remove from the pan onto a plate. Cover with foil and allow to rest before cutting for 5-10 minutes. Slice into thin slices cutting AGAINST the grain and at a slight angle.

Nutrition: Per Serving About: 270 calories, 12 g fat, 3.5 g saturated fat, 30 g protein, 8 g carbohydrates, 1 g dietary fiber, 310 mg sodium; WW Points plus value 7

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Chicken and White Bean Chili

Chicken and  White Bean Chili

Chicken and White Bean Chili

This is a simple and delicious variation from standard chili. Modify the amount of chili powder and cumin to taste. You can either cook this on the stove top or finish it in a slow cooker.

Serves: 10
Prep Time: 10 minutes
Cooking Time: 20 minutes and then Slow cooker 3 hours on low
Difficulty: Easy

Ingredients:

1 pound ground chicken, lean
1 pound turkey sausage, lean
1 onion, medium, chopped
4 cups chicken broth, reduced sodium (or vegetable broth, reduced sodium)
2 cans Cannellini or white beans, low sodium
2 cups corn, frozen white kernels, or fresh
2 cups spinach, fresh baby, chopped
3 tablespoons flour, all purpose
1 tablespoon cumin, ground
1 1/2 tablespoons chili powder
1/2 teaspoon garlic powder
1/3 cup parmesan cheese, grated

Preparation: Place a large skillet over medium high heat. Add chicken and sausage and cook for about 5 minutes until browned. Drain oil. Coat with flour, mix well, cook for an additional minute. Spray cooking spray in the slow cooker and add the chicken mixture. Add remaining ingredients except for spinach and parmesan. Stir and cook in slow cooker on low setting for 3 hours (or you can simmer in a large pot on the stove over low heat for about 25 minutes). Chop spinach and add to slow cooker (or pot if cooking on stove) and stir. Serve in bowls and top with parmesan cheese.

Nutrition: Per Serving About: 240 calories, 9 g fat, 2.5 g saturated fat, 0 g trans fat, 23 g protein, 18 g carbohydrates, 4 g dietary fiber, 700 mg sodium; WW Points plus value 6

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Gorgonzola Tenderloin Filet

Gorgonzola Tenderloin Filet

Comments: High in fat, calories and WW points, but low in carbs. Save it for special occasions.
Serves: 4
Prep Time: 5 minutes
Cooking Time: 10 minutes
Difficulty: Easy
Ingredients:

1 1/4 pound beef tenderloin, 6 ounces each, lean
1/3 cup gorgonzola cheese
1 tablespoon butter, light, softened
1 tablespoon olive oil, extra virgin
1/2 teaspoon salt
1/2 teaspoon pepper, black, ground
1 teaspoon chives, fresh, chopped

Preparation: Heat outdoor or indoor grill to medium high heat. Rub steaks with oil. Sprinkle with salt and pepper. Place steaks on grill. Grill for about 5 minutes per side, turning only once, until steaks are desired doneness. For medium rare steaks, grill approx. 10 minutes total (depending on thickness of meat). While steaks are grilling, combine butter, crumbled gorgonzola and chives in small bowl. Remove the steaks from the grill and cover with foil. Allow them to rest for 5 minutes. Dollop Gorgonzola mixture over the steaks and serve.

Nutrition: Per Serving About: 360 calories, 26 g fat, 11 g saturated fat, 29 g protein, 1 g carbohydrates, 0 g dietary fiber, 490 mg sodium; WW Points Plus value 9

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Spinach Salad with Mushrooms and Bacon

Spinach Salad w mushrooms and bacon

Spinach Salad w mushrooms and bacon


This is a delicious salad that serves 6 as a side salad. The warm mushrooms and onions make the spinach slightly wilt.

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

Ingredients:

6 ounces spinach, fresh baby
3 slices bacon, center cut, browned and crumbled
2 eggs, large, one egg and one egg white
2 cups mushrooms, Crimini or button or combo, sliced
1/4 onion, red, thinly sliced
1/2 avocado, Haas or any, peeled and chopped
1 tablespoon vinegar, balsamic
1 teaspoon honey
1 teaspoon Dijon mustard
1 tablespoon olive oil

Preparation: Heat a large skillet over medium high heat. Add chopped bacon and brown for about 2 minutes on each side until crisp. Remove bacon and place on plate with paper towels to drain the oil. then place spinach, mushrooms and onions in a large salad bowl. To make the dressing, mix the oil, vinegar, honey and Dijon in a small bowl. Whisk the dressing together and pour on top of the spinach. Toss well, then top with the bacon, avocado, chopped egg and egg white and serve.

Nutrition: Per Serving About: 170 calories, 14 g fat, 3 g saturated fat, 5 g protein, 6 g carbohydrates, 2 g dietary fiber, 160 mg sodium; WW Points Plus value 5

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Mojito

Mojito

Mojito

Simple and delicious drink made with 80 proof light rum, mint leaves, lime juice and agave nectar. You can substitute the agave nectar with 2 packets sugar substitute such as Splenda to lower the calories and carbs. Remember to drink responsibly.

Serves: 2
Prep Time: 5 minutes
Cooking Time: none
Difficulty: Easy

Ingredients:

3 ounces rum, light, 80 proof
3 ounces agave nectar
4 limes, juice of three and garnish (or more)
12 ounces club soda
mint leaves, fresh

Preparation: Place 5 or six mint leaves and a slice of lime in a shaker and muddle. Add rum, agave nectar, lime juice and ice and shake well. Pour into 2 tall glasses with more ice and mint leaves. Pour in tonic water and stir with a straw.
Nutrition

Per Serving About: 190 calories, 27 g carbohydrates; WW Points Plus value 4

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Lobster Salad

Lobster Salad

Lobster Salad


Serves: 4 as a main dish salad

Prep Time: 10 minutes

Cooking Time: 15 minutes, and refrigerate for 1 hour

Difficulty: Easy
Comments

This is great served on a bed of lettuce or spinach, or on a toasted baguette or roll. You can substitute shrimp for the lobster, and also serve in lettuce cups.
Ingredients

1 1/2 pounds lobster tails, about 3 small tails
2/3 cup mayonnaise, light or reduced fat
2 teaspoons Dijon mustard
1 pepper, bell, red, yellow, or green, diced
1 stalk celery, diced
8 leaves lettuce, green or red leaf
1 lemon, juice only
green onions, chopped, optional as garnish

Preparation: To cook the lobster, bring a large pot of water to a boil. Add the lobster tails and reduce the heat to simmer. Cook for about 8 to 10 minutes until opaque and cooked through. Remove lobster from water and cool on a plate. Mix mayonnaise and Dijon in the bottom of a medium bowl. Remove lobster from shells and roughly chop lobster meat. Place lobster, peppers, celery and onion in bowl and combine ingredients. Add about 1 teaspoon of lemon juice and stir. Spoon salad over lettuce leaves and serve.

Nutrition: Per Serving About: 310 calories, 15 g fat, 2.5 g saturated fat, 0 g trans fat, 33 g protein, 9 g carbohydrates, 1 g dietary fiber, 860 mg sodium; WW Points Plus value 8

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Chicken Cutlets w/ Arugula Topping

Chicken Cutlet Topped with Arugula Topping

Chicken Cutlet Topped with Arugula Topping


Serves: 4

Prep Time: 10 minutes

Cooking Time: 15 minutes

Difficulty: Easy
Comments: This is a delicious, fresh and light dish!
Ingredients:

4 ounces arugula or mixed greens
1 cup tomato(es), grape or cherry
2 teaspoons vinegar, cider
1 tablespoon olive oil
2 teaspoons lemon(s), juice only
1 1/4 pounds chicken breast, boneless and skinless
1/3 cups bread crumbs, Italian herb flavored
1 egg(s), large
cooking spray

Preparation: Preheat oven to 400 degrees. Line a rimmed baking sheet with foil and coat with cooking spray. Mix olive oil, vinegar and lemon juice in the bottom of a large bowl. Add Arugula and tomatoes and toss gently. Cut Chicken into 4 equal pieces, then flatten chicken pieces to one quarter inch thickness. Beat egg in a small bowl. Spread bread crumbs on a plate for dredging. Dip each piece of chicken in egg, then lightly coat in bread crumbs. Place on baking sheet. Spray tops with cooking spray and bake for approximately 15 minutes until cooked through and golden brown. Place chicken on plates and top with arugula salad.

Nutrition: Per Serving About: 290 calories, 11 g fat, 2 g saturated fat, 0 g trans fat, 150 mg cholesterol, 38 g protein, 9 g carbohydrates, 1 g dietary fiber, 350 mg sodium; WW Points plus value 7

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