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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Broccoli Soup w/ Cheese

Creamy Broccoli Cheese Soup

Creamy Broccoli Cheese Soup


Serves: 6 as a main dish
Prep Time: 10 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Comments: This soup is low in calories and fat, and my kids like it! I use half cauliflower and half broccoli for a slightly milder flavor, but you can use all broccoli if desired. I serve the kid’s their soup with some garlic bread, on mine I just sprinkle a few fat free croutons on top.

Ingredients:

3 carrots, chopped
1/2 onion, medium, chopped
1 pound cauliflower, chopped
1 tablespoon olive oil
3 cups vegetable broth, reduced sodium
2 cups milk, 2% fat
1 1/2 cups cheese, cheddar, low fat, shredded
1/2 teaspoon salt
1/4 teaspoon pepper, black, ground
2 teaspoons garlic, minced

Preparation: Heat a large pot over medium heat. Add oil and chopped onions and cook for 2 to 3 minutes. Add chopped carrots and garlic and stir. Cook for 2 more minutes. Add cauliflower and broth and cook over medium head for about 5 minutes. Add broccoli and cook for about 5 minutes until broccoli is soft. Place remaining broth in a blender and add the broccoli soup a cup at a time to the blender and blend well. Return blended soup back to the pot. Add milk and heat through. Season with salt and pepper to taste. Divide among six bowls and top with shredded cheese. Serve with toasted baguette slices, some crusty bread or rolls.

Nutrition: Per Serving About: 190 calories, 6 g fat, 2.5 g saturated fat, 0 g trans fat, 14 g protein, 20 g carbohydrates, 5 g dietary fiber, 560 mg sodium; WW Points plus Value 5

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Low Calorie Ham and Cheese Breakfast Bagel

Ham and Cheese Breakfast Bagel

Ham and Cheese Breakfast Bagel

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

Comments: This makes a great low calorie breakfast or lunch on the go. We use a high fiber, high protein low calorie bagel made by Western Bagel with 110 calories per bagel.

Ingredients:

2 bagels, small, whole grain, high fiber
2 ounces ham, lean, sliced
2 ounces cheese, cheddar, light, shredded

Preparation: Cut bagels in half and place on a baking sheet. Arrange shredded cheese on the bottom halves and place the ham on the top halves. Broil for approximately 3 minutes until cheese is bubbly and ham is heated through. Put sandwiches together and enjoy!

Nutrition: Per Serving About: 210 calories, 4.5 g fat, 2 g saturated fat, 0 g trans fat, 15 mg cholesterol, 17 g protein, 29 g carbohydrates, 8 g dietary fiber, 610 mg sodium; WW points plus value 5

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Baked Fontina Zucchini

Baked Fontina Zucchini

Baked Fontina Zucchini


Recipe and Photography courtesy of Betsey Reid
Serves: 4
Prep Time: 3 minutes
Cooking Time: 20 minutes
Difficulty: Easy

Comments:This is a fast, easy, great tasting zucchini side dish. Try gorgonzola, sharp cheddar or mozzarella instead of the Fontina if you like.

Ingredients:

4 zucchini(s)
4 tablespoons cheese, Fontina, shredded
1/4 teaspoon pepper, black, ground

Preparation: Preheat oven to 350 degrees. Cut the zucchini in half lengthwise and place cut side up on a foil lined baking sheet or dish. Sprinkle the cheese over the zucchini halves, sprinkle with pepper and bake for about 20 minutes or until the zucchini are tender and the cheese is slightly browned. Serve warm.

Nutrition: Per Serving About: 60 calories, 2.5 g fat, 1.5 g saturated fat, 4 g protein, 6 g carbohydrates, 2 g dietary fiber, 70 mg sodium; WW points plus value 2

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