Balsamic Roasted Salmon with Cherry Tomatoes and Capers
This is one of our favorite ways to make salmon. It is simple, delicious, and only 300 calories!
Prep Time: 5 minutes
Cooking Time: 10-20 minutes
Comments: This is a simple, fairly low calorie and carbs. We use wild salmon because it is lower in fat and calories. You can also use a low fat vinaigrette to lower the fat and calories.
1 1/2 pounds salmon, wild, steaks or filet
2 cups tomato(es), grape or cherry
1/4 cup capers
1/4 cup salad dressing, balsamic vinaigrette, low fat, gluten free
Cut salmon into 4 pieces. Place in a baking dish. Place tomatoes and capers over and around salmon. Pour balsamic dressing over salmon. Bake at 400 degrees for 10-15 minutes until salmon is cooked through (cooking time depends on how thick the pieces of salmon are and oven variations). Serve with capers and tomatoes on top of salmon.
Nutrition: Per Serving About: 300 calories, 13 g fat, 2 g saturated fat, 0 g trans fat, 39 g protein, 6 g carbohydrates, 1 g dietary fiber, 530 mg sodium; WW points plus value 7
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Chicken Piccata with Mushrooms
Prep Time: 10 minutes
Cooking Time: 20 minutes
Comments: This is a great dish for company, easy enough for weeknight meals.
1 1/2 pounds chicken breast, boneless and skinless
1/3 cup bread crumbs, Italian herb flavored, for coating chicken
1 egg, large
2 tablespoons olive oil
1 tablespoon garlic, bottled minced, or fresh, minced
1 tablespoon butter
10 ounces mushrooms, Crimini or button or combo
2 tablespoons capers
1 cup chicken broth, reduced sodium (or vegetable broth, reduced sodium)
2 teaspoons flour, all purpose, for sauce
Preheat oven to 350 degrees. Spread breadcrumbs out on a large plate. Beat egg in a small bowl. Cut chicken into 6 equal pieces and flatten to 1/4 inch thickness. Dip the chicken in egg, then breadcrumbs to lightly coat. Heat the oil and the butter in a large skillet. Cook the chicken until light brown and cooked through, about 4 minutes per side. Remove the chicken from the skillet and set in a baking dish and place in the oven for 5 minutes while the sauce is cooking. In the same skillet the chicken was cooked in, add the garlic and stir. Cook over medium heat for about 1 minute, careful not to burn the garlic. Add mushrooms and stir. Continue cooking for 2-3 minutes until mushrooms are browned on both sides. Add 2 teaspoons of flour and stir, making sure all of the flour is mixed in. Add the chicken broth and stir. Squeeze the lemon over the mushrooms and avoid getting the seeds in the pan. Continue cooking until the mushrooms are soft and tender, about 2 minutes. Stir in the capers. Spoon the sauce over the chicken and serve. Garnish with parsley if desired. This is also great served over a bed of pasta as shown.
Nutrition:Per Serving: 360 calories, 16g fat, 4 g saturated fat, 0 trans fat 39 g protein, 13 g carbohydrates, 1 g dietary fiber, 640 mg sodium; WW Points plus value 6
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