Prosciutto Stuffed Chicken Roulade

Prosciutto Stuffed Chicken Roulade

Prosciutto Stuffed Chicken Roulade

This is one of our family favorites…and it’s nice enough for company, but easy enough for weeknight meals. Serve with a side of roasted tomatoes or other vegetable.

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

Comments: Delicious and easy to make. You can cook these in a skillet or on the grill.

Ingredients:

1 1/2 pounds chicken breast, boneless and skinless
1 1/2 ounces prosciutto, thinly sliced, visible fat trimmed
2 ounces cheese, mozzarella, low moisture and part skim milk
1/4 cup basil, fresh, chopped
1/4 cup salad dressing, balsamic vinaigrette, low fat
pepper, black, ground, to taste

Preparation: Preheat oven to 375 degrees. Carefully cut down the side of each chicken breast to open up like a book (do not cut all the way through). Open it up and lay it flat on the cutting board. Divide the Prosciutto, cheese and chopped basil among the chicken breasts and arrange them in layers over one side of the chicken. Fold top over filling and secure with toothpicks. Brush outside of chicken with salad dressing and top with ground black pepper. Place a large non stick skillet over medium heat. Place the chicken in the skillet and cook for about 2 to 3 minutes per side. Place the browned chicken breasts in a baking dish and continue cooking in the oven for about 10 minutes until cooked through. Remove from oven, slice and serve.

Nutrition: Per Serving About: 270 calories, 9 g fat, 3 g saturated fat, 0 g trans fat, 110 mg cholesterol, 41 g protein, 2 g carbohydrates, 0 g dietary fiber, 650 mg sodium; WW Points Plus value 6

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Almond and Cheese Stuffed Chicken Breast

Almond and Cheese Stuffed Chicken

Almond and Cheese Stuffed Chicken

Looks complicated, but is very easy and quick. One of our family favorite low calorie and low carb meals.

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

Ingredients:

4 chicken breast, boneless and skinless, about 6 ounces each
3 ounces cream cheese, 1/3 less fat, lowfat
1/4 cup nuts, almonds, slivered and toasted
1/4 cup chives, fresh
1 tablespoon oregano, fresh
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
1 teaspoon butter
1 teaspoon olive oil
2 tablespoons chicken broth, reduced sodium (or vegetable broth, reduced sodium)

Preparation: In a small bowl, combine the cream cheese, chopped chives, chopped almonds, and chopped oregano. Slightly pound the thicker end of the breast to even thickness. Pat each piece of chicken with a paper towel to dry. At the top end of each breast, use a small knife to carefully cut into the center to make a pocket for the filling. Cut about two thirds of the way down. Fill each breast with one quarter of the cheese filling. Secure each opening with a toothpick. Heat a large skillet over medium high heat. Season the outside of each piece of chicken with salt and pepper (and a dash of paprika if desired). Place oil and butter into skillet and then add the chicken, allowing to cook for about 5 or 6 minutes per side until cooked through and golden brown. Remove chicken from the skillet and put on a plate and cover with foil to keep warm. Add broth to the skillet to deglaze the pan. Slice chicken, top with sauce and serve.

Nutrition:Per Serving About: 280 calories, 12 g fat, 4 g saturated fat, 37 g protein, 3 g carbohydrates, 1 g dietary fiber, 480 mg sodium; WW points plus value 7

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Fig and Blue Cheese Salad

Fig and Blue Cheese Salad

Fig and Blue Cheese Salad

You can add grilled chicken to this for a delicious main dish salad. For gluten free, make sure your dressing is gluten free or make your own.

Serves: 6
Prep Time: 10 minutes
Cooking Time: none
Difficulty: Easy

Ingredients:

6 ounces lettuce, mixed greens
2 ounces dates, chopped
8 figs, dried such as Mission Figs, chopped
1/4 cup blueberries, dried
1/4 cup blue or gorgonzola cheese, crumbled
1/2 cup salad dressing, balsamic vinaigrette, low fat, gluten free
1/4 onion, red, chopped or sliced
2 tablespoons nuts, walnuts, chopped

Preparation: Place all ingredients in a large salad bowl and gently toss and serve.

Nutrition: Per Serving About: 140 calories, 5 g fat, 1.5 g saturated fat, 0 g trans fat, 3 g protein, 24 g carbohydrates, 3 g dietary fiber, 330 mg sodium; WW Points Plus value 4

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Scrambled Eggs w/ Smoked Salmon

Scrambled Eggs with Smoked Salmon

Scrambled Eggs with Smoked Salmon


This is a delicious and beautiful breakfast or lunch.
Serves: 4
Prep Time: 5 minutes
Cooking Time: 5 minutes
Difficulty: Easy

Ingredients:

cooking spray
6 eggs, large, use 3 whole and 3 egg whites
3 ounces cream cheese, 1/3 less fat, cut into small pieces3 ounces salmon, smoked
2 tablespoons chives, fresh, chopped or snipped
1/4 teaspoon salt
1/4 teaspoon pepper, black

Preparation: Coat a large nonstick skillet with cooking spray. Place skillet over medium heat. Beat 3 eggs and 3 egg whites in a small bowl with salt and pepper (discarding remaining three yolks or save for another recipe). Cut salmon into small bite sized pieces. Pour egg mixture into skillet and lightly scramble eggs until about half way cooked. Add salmon and cream cheese pieces and just barely mix into eggs. Serve on a plate with chopped chives over top.

Nutrition: Per Serving About: 160 calories, 9 g fat, 3.5 g saturated fat, 0 g trans fat, 230 mg cholesterol, 15 g protein, 3 g carbohydrates, 0 g dietary fiber, 530 mg sodium; WW Points Plus value 4

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Roasted Turkey Breast w/ Gravy

Roasted Turkey Breast

Roasted Turkey Breast

Serves: 8
Prep Time: 5 minutes
Cooking Time: 1.5 hours
Difficulty: Easy

Comments: Roasted Turkey Breast isn’t just for Thanksgiving. It is low in calories and carbs and a lean protein. And we use a dry gravy mix instead the homemade version because it is only 25 calories per serving. And, those are MOCK mashed potatoes with gravy in the photo (steamed and mashed cauliflower!).

Ingredients:

3 pounds turkey breast, boneless, skin removed
1 package gravy mix, dry, turkey
1 teaspoon salt
1/2 teaspoon pepper, black, ground
1/2 teaspoon garlic powder
1/2 teaspoon parsley, dried
1/2 teaspoon paprika
2 teaspoons olive oil

Preparation: Preheat oven to 350 degrees. Place turkey breast in a baking dish or roasting pan, then add water to about a half inch deep. Rub top of turkey breast with olive oil. Mix seasonings in a small bowl. Sprinkle seasoning over turkey and bake for approximately 1 and a half hours until thermometer reaches 160 degrees. Meanwhile, make gravy according to package directions. Remove turkey from oven when done. Cover with foil and allow to rest for 10 minutes before slicing. Serve with gravy over top.

Nutrition: Per Serving About: 240 calories, 6 g fat, 1.5 g saturated fat, 0 g trans fat, 90 mg cholesterol, 40 g protein, 4 g carbohydrates, 0 g dietary fiber, 690 mg sodium; WW points plus value 6

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Roasted Garlic and Rosemary Pork Loin

Roasted Garlic and Rosemary Pork Loin

Roasted Garlic and Rosemary Pork Loin

This is so easy and great for holiday parties!

Serves: 8
Prep Time: 5 minutes
Cooking Time: 1 hour and 30 minutes
Difficulty: Easy

Ingredients:

3 pounds pork loin roast
3 cloves garlic, fresh
1 teaspoon brown sugar
1/4 teaspoon paprika
1 teaspoon salt, Kosher
1/2 teaspoon pepper, black, ground
1 tablespoon rosemary leaves, fresh, chopped
2 cups beef broth or vegetable broth
1 tablespoon butter, light
1 tablespoon flour, all purpose

Preparation: Preheat oven to 400 degrees. Chop rosemary and garlic and place in a small bowl. Add brown sugar, paprika, salt and pepper and mix together. Spread seasoning mixture over pork loin and place on a rack in a roasting pan. Pour 2 cups of beef broth (you can use half broth and half white wine if desired) in the bottom of the roasting pan for basting. Place pan in oven and cook for 15 minutes. Baste roast and turn heat down to 350 degrees. Cook for about 30 minutes per pound total until the center of the roast registers 155 degrees. Remove from oven and wrap in foil to rest (center temperature of meat will increase and continue cooking as it rests). Skim fat from pan drippings and add broth if necessary to measure 1 and a half cups of liquid total. To make gravy, melt 1 tablespoon butter in a small pan. Whisk in 1 tablespoon flour and cook for about 30 seconds. Slowly pour one and a half cups of juices from pan drippings and add additional broth into the pan. Whisk together and cook over low heat for about 5 minutes until thickened.

Nutrition: Per Serving About: 270 calories, 13 g fat, 5 g saturated fat, 0 g trans fat, 35 g protein, 2 g carbohydrates, 0 g dietary fiber, 340 mg sodium; WW Points Plus value 7

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Eggs w/ Tomatoes and Feta

Eggs with Tomatoes and Feta

Eggs with Tomatoes and Feta

Great breakfast full of good vitamins and antioxidants.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 15 minutes
Difficulty: Easy

Ingredients:

1 tablespoon olive oil
8 egg(s), large, use 4 whole and 4 egg whites
2 cups tomato(es), grape or cherry
1/2 onion(s), large, chopped
2 tablespoons sundried tomatoes, packed in oil, drained and chopped
1/4 cup cheese, feta, reduced fat such as Athens (or other favorite lowfat cheese)

Preparation: Place oil in a large nonstick skillet and heat over medium heat. Add onions and cherry tomatoes and cook for about 5 minutes, stirring occasionally. Add sun dried tomatoes and stir. Continue cooking over medium heat. Coat another skillet with cooking spray. Beat eggs and egg whites (discarding unused egg yolks) in a small bowl salt and pepper to taste if desired, but remember the sundried tomatoes and feta are salty. Pour eggs into skillet and stir and cook over medium low heat until desired doneness. Arrange eggs on a plate and spoon tomato mixture over top. Garnish with crumbled feta cheese and serve.
Nutrition

Per Serving About: 160 calories, 10 g fat, 3 g saturated fat, 0 g trans fat, 220 mg cholesterol, 12 g protein, 7 g carbohydrates, 1 g dietary fiber, 400 mg sodium; WW Points Plus value 4

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Southwest Frittata

Southwest Fritata

Southwest Fritata

Simple and delicious breakfast or lunch.

Serves: 4
Prep Time: 5 minutes
Cooking Time: 7 minutes
Difficulty: Easy

Ingredients:

3 egg(s), large
4 egg(s), large, whites only
1/2 cup black beans, drained
1 tomato(es), Roma, chopped
1/2 pepper(s), bell, red, yellow, or green, seeded and choped
1/4 onion(s), red, chopped
1/4 cup olives, black, pitted, chopped
1/4 avocado(s), Haas or any
2 green onion(s) , chopped
1/2 cup cheese, low fat Mexican blend
cooking spray
1/8 teaspoon salt
1/4 teaspoon garlic powder

Preparation: Preheat broiler. Coat an oven safe nonstick skillet with cooking spray. Place over medium heat and add onions, tomatoes, peppers and black beans and cook for about 4 minutes until vegetables are soft, stirring occasionally. Add garlic powder and stir, then spread the vegetables around the skillet in an even layer. Combine the 3 whole eggs and 4 egg whites and salt in a bowl and whisk together. Pour mixture over the vegetables. Cook on low heat for about 1 minute. Place skillet under broiler for about 2 minutes until eggs are cooked through. Sprinkle with cheddar cheese and place back under broiler for about 30 seconds. Garnish with black olives, green onions and avocado slices.
Nutrition

Per Serving About: 200 calories, 11 g fat, 3.5 g saturated fat, 0 g trans fat, 175 mg cholesterol, 15 g protein, 11 g carbohydrates, 3 g dietary fiber, 850 mg sodium; WW Points Plus value 5

Slow Cooker Chicken Parmesan

Slow cooker Chicken Parmesan

Slow cooker Chicken Parmesan


This version is simple and lower in fat and calories than traditional Chicken Parmesan. Serve on it’s own or over shirataki noodles for a low cal/low carb option and pasta or rice for the rest of the table.

Serves: 4
Prep Time: 10 minutes
Cooking Time: 6 to 7 hours on low or 3 to 4 hours on high
Difficulty: Easy

Ingredients:

1 14 ounce can diced tomatoes
2 cups marinara sauce, already prepared, jar or deli
1 1/2 pounds chicken breast, boneless and skinless
1/4 cup Parmesan cheese, grated
3/4 cup cheese, mozzarella, low fat, shredded

Preparation: Place tomatoes in the bottom of the slow-cooker. Place chicken breasts in a single layer on top of tomatoes. Top with marinara sauce and cook on high for 3 to 4 hours or low for 6 to 7 hours (cooking time will depend on how large the pieces of chicken are and how full your slow-cooker is. Also, slow- cookers vary by type and brand). When finished cooking, top with mozzarella and then parmesan. Place cover on slow-cooker and keep on warm for 10 minutes until cheese is melted. Serve with pasta if desired.

Nutrition: Per Serving About: 320 calories, 11g fat, 4.5 g saturated fat, 0 g trans fat, 44 g protein, 10 g carbohydrates, 2 g dietary fiber, 770 mg sodium; WW Points Plus Value 8

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Slow Cooker Meat Loaf

Slow Cooker Meat Loaf

Slow Cooker Meat Loaf

This is great served with our Mock Garlic Mashed Potatoes and a little gravy! Comfort food when you need it most. The meatloaf comes out moist and delicious in the slow cooker. Use extra lean meat and make sure you cook on high for at least 1 hour to quickly bring the cooking temperature up to a safe cooking level.

Serves: 9
Prep Time: 5 minutes
Cooking Time: 7 hours total, 1 on high and 6 on low
Difficulty: Easy

Ingredients:

2 pounds ground beef, extra lean
1/2 onion, medium, minced
1 egg, large, beaten
2 slices bread, whole wheat, crust removed, cut into small pieces
2 teaspoons Worcestershire sauce, low sodium
1/4 teaspoon pepper, black, ground
1/2 teaspoon garlic powder
1 cup tomato sauce, low sodium
3/4 cup cheese, mozzarella, low moisture and part skim milk, shredded
1/3 cup chili sauce (bottled)

Preparation: Double layer two 15 inch long pieces of foil and place in the bottom and up the sides of the slow cooker to form a cradle (this will make it easier to remove the meat loaf when it is done). In a large bowl, mix all ingredients except for the chili sauce (reserve for topping when cooked). Form a loaf with the meat and place it on top of the foil in the slow cooker. Place the lid on and cook on high for 1 hour. Change heat to low and cook for about 6 more hours. When done, hold both sides of the foil and pull up to remove the meat loaf. Spread the chili sauce on top before slicing.

Nutrition: Per Serving About: 230 calories, 8 g fat, 3 g saturated fat, 0 g trans fat, 27 g protein, 12 g carbohydrates, 2 g dietary fiber, 810 mg sodium; WW Points Plus value 6

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