Key West Grilled Chicken (7 Points Plus)

I made this a couple of days ago and forgot to take a photo. Of course! To see a great photo of it, go to the original poster that I borrowed this recipe of. http://www.grocerybudget101.com/content.php/322-Key-West-Grilled-Chicken  But this is soooo good. I definitely plan on making it again. Instead of grilling it, I baked the chicken breasts whole and baked it at 375 for 20 minutes. I served it with steamed veggies and rice. I think next time I will make it in the style of shish kabob with bell peppers and onion wedged in and marinated with the sauce as well. I also think it would be yummy with pieces of avocado, but that would add a few more points.

* 3 tablespoons soy sauce
* 2 Tbs. honey
* 1 tablespoon vegetable oil
* Juice of 1 Lime
* 1 teaspoon minced garlic
* 4 skinless, boneless chicken breasts

In a small bowl combine soy sauce, honey, vegetable oil, lime juice, and garlic.
If you want to have grilled breasts, Place chicken breast halves into the mixture, and turn to coat. Cover, and marinate in the refrigerator at least 30 minutes. If you prefer kebabs, as are pictured, cut the chicken into large chunks, skewer onto bamboo sticks that have been soaked in water for 5 minutes, and marinate for at least 30 minutes.
For a slightly zestier version, add a teaspoon of Freshly Chopped cilantro to the marinade.

Grill on medium high heat for 6 to 8 minutes on each side, until juices run clear. Serve with fresh salad, steamed veggies, baked potato or any of your favorite sides. For variation, try marinating shrimp, (which will take 2-4 minutes to grill in all!)

Turkey & Chickpea Burger (4 Points Plus)

(4 points for the patty, add points for the bun)

1 15 oz. can chickpeas, drained and rinsed
1/2 cup scallions, roughly chopped
1 tsp ground cumin
1 tsp fresh ground black pepper
a dash of salt
2 tbsp Worcestershire sauce
3/4 lb ground turkey breast 99 % fat free

In a food processor, combine chickpeas, scallions, cumin, pepper, salt and Worcestershire sauce. Pulse until smooth.
Add chickpea mixture to turkey and mix by hand until combined.
Form into patties and cook burgers in large skillet over medium- high heat. Cook 4 -6 minutes on each side.

Serve on whole-wheat buns, topped with spinach, tomatoes, onions and Dijon Mustard.

Clean Eating Magazine Jan/Feb. 2009 issue.

Thai Chicken Pizza (8 Points Plus)

I changed the recipe a little. I did not use crushed red pepper. Instead, I served it on the side for those who wanted it.

Ingredients

• 1/3 cup natural creamy peanut butter
• 1/4 cup warm water
• 2 teaspoons sugar
• 2 teaspoons rice vinegar
• 1/4 to 1/2 teaspoon crushed red pepper
• 2 teaspoons canola oil
• 12 ounces skinless boneless chicken breast, cut into bite-size pieces
• 1/2 cup very thinly sliced green onion
• 2 cloves garlic, minced
• Nonstick cooking spray
• 1 recipe Thin Crust Pizza Dough
• 1 cup red sweet pepper, cut into thin strips
• 1/2 cup shredded part-skim mozzarella cheese
• 1/2 cup chopped cilantro

Directions

Preheat oven to 475°F. In a small bowl combine peanut butter, water, sugar, rice vinegar, and crushed red pepper. Set aside.

In a medium skillet heat oil over medium heat. Add chicken; cook and stir until no pink remains. Add green onion and garlic; cook 1 minute more. Turn heat to low; add 2 tablespoons of the peanut butter mixture (set the rest aside). Mix until chicken is coated; remove from heat.

Coat a 12 to 14-inch pizza pan, large cookie sheet or pizza screen with nonstick spray. Roll out Thin Crust Pizza Dough according to dough recipe. Slide onto prepared pan. Spread dough with remaining peanut sauce, adding water if needed to make it of spreading consistency. Top with chicken mixture, red pepper strips, and cheese.

Bake 11 to 14 minutes or until cheese is melted and crust starts to brown. Remove from oven and sprinkle with cilantro. Slice into 8 slices. Serve immediately.

Nutrition Facts

• Servings Per Recipe 8 (1-slice) servings
• Calories303,
• Total Fat (g)11,
• Saturated Fat (g)2,
• Monounsaturated Fat (g)2,
• Polyunsaturated Fat (g)1,
• Cholesterol (mg)29,
• Sodium (mg)190,
• Carbohydrate (g)31,
• Total Sugar (g)3,
• Fiber (g)2,
• Protein (g)19,
• Vitamin C (DV%)51,
• Calcium (DV%)8,
• Iron (DV%)14,
• Percent Daily Values are based on a 2,000 calorie diet

Better Homes and Gardens

Chicken Caesar Lasagna (8.5 Points Plus)

Ingredients

• 9 dried whole wheat or regular lasagna noodles
• 2 10-oz. containers refrigerated light Alfredo sauce
• 3 Tbsp. lemon juice
• 1/2 tsp. cracked black pepper
• 3 cups chopped, cooked chicken breast*
• 1 10-oz. pkg. frozen chopped spinach, thawed and well drained
• 1 cup bottled roasted red sweet peppers, drained and chopped
• 3/4 cup shredded Italian blend cheese

Directions

1. Preheat oven to 325 degrees F. Cook noodles according to package directions. Drain; rinse with cold water; drain again. Meanwhile, in a bowl combine Alfredo sauce, lemon juice, and black pepper. Stir in chicken, spinach, and red peppers.

2. Lightly coat a 13x9x2-inch baking dish or 3-quart rectangular casserole with nonstick cooking spray. Arrange 3 noodles in bottom of dish. Top with one-third chicken mixture. Repeat layers twice. Cover; bake for 45 to 55 minutes or until heated through. Uncover; sprinkle with cheese. Bake, uncovered, 5 minutes more or until cheese is melted. Let stand 15 minutes before serving. Makes 9 servings.

3. *Note: For chopped cooked chicken, season 2 pounds raw skinless boneless chicken breast halves with 1/4 teaspoon salt and 1/8 teaspoon ground black pepper. Heat 1 tablespoon olive oil in skillet over medium-high heat. Reduce heat to medium. Add chicken. Cook, uncovered, 8 to 12 minutes or until no longer pink, turning halfway through cooking. Cool chicken slightly before chopping.

Nutrition Facts

• Calories268,
• Total Fat (g)10,
• Saturated Fat (g)6,
• Monounsaturated Fat (g)1,
• Polyunsaturated Fat (g)1,
• Cholesterol (mg)68,
• Sodium (mg)557,
• Carbohydrate (g)20,
• Total Sugar (g)3,
• Fiber (g)2,
• Protein (g)24,
• Vitamin C (DV%)83,
• Calcium (DV%)21,
• Iron (DV%)8,
• Percent Daily Values are based on a 2,000 calorie diet

http://www.bhg.com/recipe/pasta/chicken-caesar-lasagna/

Baked Pasta with Sausage, Tomatoes, and Cheese (11 Points Plus)

It is no secret that Cooking Light magazine is one of my favorites. And their website is amazing! You can get really great low fat recipes that include all the nutrition information. So it's easy to calculate the points.

(Sorry no photo-it didn't come out.)

Yield: 8 servings (serving size: 1 1/2 cups)

Ingredients

• 1 (1-pound) package uncooked ziti (short tube-shaped pasta)
• 1 pound hot turkey Italian sausage links
• 1 cup chopped onion
• 2 garlic cloves, minced
• 1 tablespoon tomato paste
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 (14.5-ounce) cans petite-diced tomatoes, undrained
• 1/4 cup chopped fresh basil
• Cooking spray
• 1 cup (4 ounces) shredded fresh mozzarella cheese
• 1 cup (4 ounces) grated fresh Parmesan cheese

Preparation

Preheat oven to 350°.

Cook pasta according to package directions, omitting salt and fat. Drain the pasta, and set aside.

Remove casings from sausage. Cook sausage, onion, and garlic in a large nonstick skillet over medium heat until browned, stirring to crumble. Add the tomato paste, salt, pepper, and tomatoes, and bring to a boil. Cover, reduce heat, and simmer 10 minutes, stirring occasionally.

Combine cooked pasta, sausage mixture, and basil. Place half of the pasta mixture in a 4-quart casserole coated with cooking spray. Top with half of mozzarella and half of Parmesan. Repeat layers. Bake at 350° for 25 minutes or until bubbly.

Nutritional Information

Calories: 413 (26% from fat)

Fat: 11.8g (sat 6.1g,mono 2.2g,poly 1g)

Protein: 24.1g

Carbohydrate: 53g

Fiber: 4.5g

Cholesterol: 49mg

Iron: 7.9mg

Sodium: 941mg

Calcium: 265mg

Cooking Light, NOVEMBER 2003

Three Bean Tamale Pie (8 Points Plus)

8 servings

Ingredients

1 large Green pepper chopped
1 medium Onion chopped
3 cloves Garlic minced
1 tablespoon Vegetable oil
1 can (16 oz) Kidney beans
1 can (16 oz) Pinto beans
1 can (16 oz) Black beans
1 1/3 cups Vegetable juice
4 ounce Green chiles
1 1/4 teaspoons Chili powder
3/4 teaspoons Ground cumin
8 1/2 ounces Corn muffin mix
1/2 cup Cheddar cheese shredded

Instructions 1. Preheat oven to 400 degrees. Grease a 3 quart rectangular dish. 2. In large skillet, cook pepper, onions, and garlic in hot oil. Stir in all three beans, vegetable juice, chile peppers, chili powder, and cumin. Sppon mixture into the dish. 3. Prepare the corn muffin mix according to the package. Add the cheese and stir in. Evenly spoon the mixture on top. Bake uncovered for 20 to 25 minutes until golden.

One - Pan Recipes by Better Homes & Gardens

Spicy Steak and Beans (5 Points, 6 Points Plus)

Yields: 6 Servings

Ingredients

1 1/2 pounds Beef flank steak
1 can (14 oz) Chopped tomatoes and green chilis undrained
1 teaspoon Dried oregano
1 teaspoon Chili powder
1 teaspoon Ground cumin
1 teaspoon Garlic minced
1/4 teaspoon Salt
1/4 teaspoon Black pepper ground
1 can (15 oz) Pinto beans rinsed and drained
1/4 cup Bell pepper strips

Instructions
Place meat in slow cooker. In small bowl combine all the ingredients except the bell peppers and beans. Cover and cook on low for 7-9 hours or 3-4 hours on high. Stir in the beans and bell pepers. Cover and cook on high for 30 more minutes. Shred the meat before serving. Can be served over rice.

Nutrition Facts Per Serving:

• Servings: 6 servings
• Calories262
• Total Fat (g)8
• Saturated Fat (g)3
• Monounsaturated Fat (g)3
• Polyunsaturated Fat (g)0
• Cholesterol (mg)45
• Sodium (mg)452
• Carbohydrate (g)17
• Total Sugar (g)3
• Fiber (g)4
• Protein (g)29
• Vitamin A (DV%)0
• Vitamin C (DV%)37
• Calcium (DV%)8
• Iron (DV%)18

Better Homes & Gardens: Diabetic Living Slow Cooker Meals

Chicken Brunswick Stew (6.5 points)

Yields: 9 Servings (size: 1 1/2 cups)

Ingredients

5 cups Onion chopped
6 each boneless chicken breast halves skinless
2 can (12 oz) Creamed corn
1 can (12 oz) Chicken broth fat free
1 bottle Chili sauce
1/4 cup Butter cut into small pieces
2 tablespoons Worcestershire sauce
2 tablespoons Cider Vinegar
2 teaspoon Black pepper ground
1/2 teaspoon Hot pepper sauce

Instructions
Place all the ingredients in the slow cooker and stir well. Cook on high for one hour. Reduce heat to low and cook for 6 hours. Remove the chicken, shred with 2 forks, and return it to the stew. Serve and enjoy!

Cooking Light: Slow Cooker

Creole Macaroni (8 Points, 10 Points Plus)

serving size: 1 3/4 cups
Yields: 4 Servings

Ingredients

1 pound ground round
* 1 cup chopped onion
* 1 cup sliced mushrooms
* 1 cup cooked medium elbow macaroni
* 1 tablespoon sugar
* 1/2 teaspoon dried Italian seasoning
* 1/4 teaspoon garlic salt
* 1/4 teaspoon black pepper
* 1 (14.5-ounce) can stewed tomatoes, undrained
* 1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium tomato soup, undiluted
* Cooking spray
* 3/4 cup (3 ounces) shredded reduced-fat sharp cheddar cheese, divided

Instructions
Preheat oven to 350°.

Cook ground beef, onion, and mushrooms in a large nonstick skillet over medium-high heat until browned, and stir to crumble. Drain.

Combine beef mixture, macaroni, and next 6 ingredients (macaroni through soup) in a 2-quart casserole dish coated with cooking spray. Stir in 1/2 cup cheese; sprinkle 1/4 cup cheese over top. Bake at 350° for 30 minutes or until bubbly.

Nutritional Information

Calories: 388 (30% from fat)

Fat: 12.9g (sat 5.3g,mono 4.6g,poly 0.8g)

Protein: 35.2g

Carbohydrate: 33.4g

Fiber: 3g

Cholesterol: 83mg

Iron: 4.2mg

Sodium: 800mg

Calcium: 230mg

Cooking Light, MAY 2000

Pronto Penne Pasta (7.5 Points, 9.5 Points Plus)

Serving Size = 1 cup
(This makes a very large amount of food. I chose not to put in the cayenne and served it and the Parmesan on the side. This made it much more kid-friendly.)

Ingredients

2 1/4 cups Whole wheat pasta uncooked
1 pound Italian turkey sausage links casings removed
1 medium Red onion chopped
1 medium Green pepper chopped
1 can (14 oz) Diced tomatoes undrained
1 can (14 oz) Chicken broth reduced-sodium
2 cloves Garlic minced
2 teaspoons Dried tarragon
2 teaspoons Dried basil
1/4 teaspoon Cayenne
1/4 cup All purpose flour
1/2 cup Skim milk
1/2 cup Reduced Fat Cheddar cheese
1/4 cup Parmesan grated

Instructions

1. Cook pasta according to directions. Meanwhile crumble sausage into skillet coated with cooking spray. Ad onion and green pepper. Cook and stir over medium heat until meat is no longer pink. Drain. Stir in the tomatoes, broth, and remaining spices.
2. In a small bowl, combine flour and milk until smooth. Stir into sausage mixture. Bring to a boil, cook and stir fro 2 minutes or unitl thickened.
3. Remove from the heat. Stir in cheddar cheese until melted. Drain pasta. Toss with sausage mixture. Sprinkle each serving with 2 teaspoons Parmesan cheese.

Nutrition Facts: 1 cup equals 373 calories, 11 g fat (3 g saturated fat), 55 mg cholesterol, 800 mg sodium, 45 g carbohydrate, 4 g fiber, 24 g protein.

Healthy Cooking: Taste of Home April/May 2008

Mexican Corn Bread Pizza (7.6 Points, 9.5 Points Plus)

Yields: 6 Servings

Ingredients

1 package Cornbread mix 8 1/2 ounces
1/3 cup Skim milk
1 Egg beaten
1 cup Frozen corn thawed
1 pound Ground turkey extra lean
1 small Onion chopped
1 small Red bell pepper chopped
2 Jalapeno peppers seeded & chopped
3 tablespoons Taco seasoning reduced sodium
1/2 cup Water
3/4 cup Reduced fat mexican cheese shredded
1 small Tomato
1/4 cup Olives sliced
2 Green onions chopped
6 tablespoons Reduced fat sour cream

Instructions
1. In a small bowl, combine the corn bread mix, milk and egg. Stir in corn just until blended. Spread evenly into a 8X8 or 9X9 pan. Bake at 400 degrees for 14-18 minutes or until a toothpick inserted near the center comes out clean.
2. Meanwhile, in a large skillet, cook the turkey, onion, red pepper over medium heat until meat is no longer pink. Drain. Stir in taco seasoning and water; bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.
3. Spoon turkey mixture over corn bread; sprinkle with cheese. Bake for 5-10 minutes or until the cheese is melted. Sprinkle with tomato, olives and green onions. Cut into six wedges; top each with sour cream.

Nutrition Facts: 1 wedge equals 354 calories, 11 g fat (4 g saturated fat), 82 mg cholesterol, 793 mg sodium, 43 g carbohydrate, 2 g fiber, 25 g protein.

Taste of Home : Healthy Cooking Magazine April/May 2008

Red Beans & Rice (7.7 points)

(From my new favorite cookbook; Cooking Light Slow Cooker)

Serving size: 1 cup bean mixture, 3/4 cup rice, 1 tbsp green onions
Yields: 4 Servings

Ingredients

3 cups Water
1 cup Red kidney beans dried
1 cup Onion chopped
1 cup Bell pepper chopped
3/4 cup Celery chopped
1 teaspoon Dried thyme
1 teaspoon Paprika
3/4 teaspoon Red pepper ground
1/2 teaspoon Black pepper
7 ounces Smoked turkey sausage thinly sliced
1 each Bay leaf
1/2 teaspoon Salt
3 cups Long grain rice cooked
1/4 cup Green onions chopped

Instructions
Combine the first 12 ingredients in a 2 quart electric slow cooker. Cover and cook on high for 5 hours. Discrad bay leaf; stir in salt. Serve over rice in individual bowls; sprinkle evenly with green onions.

Grilled Asian Pork Chops (4 Points)

Sorry no picture this time :)

Ingredients

6 tablespoons Low Sodium Soy Sauce
1 teaspoon Pepper
2 teaspoons Toasted sesame oil
2 teaspoons Lime Juice
6 each Boneless Center Cut Pork Loin

Instructions
Combine all the ingredients. Marinate the pork in the refrigerator for at least 10 minutes. Grill for 3 - 4 minutes on each side or until done.

WW Five Ingredient 15 Minute Cookbook

Chicken Potpies (7.5 Points, 9 Points Plus)

3 servings (serving size: 1 pie)

Ingredients

1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury)
Cooking spray
1/8 teaspoon salt
2 tablespoons all-purpose flour
1 teaspoon dried rubbed sage
1/4 teaspoon salt
1/4 teaspoon black pepper
8 ounces chicken breast tenders, cut into bite-sized pieces
1 1/4 cups water
1 1/2 cups frozen mixed vegetables
1 cup mushrooms, quartered
1 (10 1/2-ounce) can condensed reduced-fat, reduced-sodium cream of chicken soup

Preparation

Preheat oven to 425°.

Cut 3 (4-inch) circles out of dough; discard remaining dough. Place dough circles on a baking sheet coated with cooking spray. Lightly coat dough with cooking spray; sprinkle evenly with 1/8 teaspoon salt. Pierce top of dough with a fork. Bake dough at 425° for 8 minutes or until golden.

Combine flour, sage, 1/4 teaspoon salt, and pepper in a zip-top plastic bag; add chicken. Seal bag, and toss to coat. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken mixture; cook 5 minutes, browning on all sides. Stir in water, scraping pan to loosen browned bits. Stir in vegetables, mushrooms, and soup; bring to a boil. Reduce heat, and cook 10 minutes. Spoon 1 cup chicken mixture into each of 3 (1-cup) ramekins or bowls; top each serving with 1 pie crust.

Cooking Light, OCTOBER 2003

Diner Meat Loaf "Muffins" (6 points, 7 Points Plus)

Yields: 6 Servings
(serving size: 2 "muffins")

Ingredients

1 teaspoon olive oil
1 cup finely chopped onion
1/2 cup finely chopped carrot
1 teaspoon dried oregano
2 garlic cloves minced
1 cup ketchup divided
1 1/2 pounds ground beef extra lean (raw)
1 cup finely crushed fat-free saltine crackers (about 20)
2 tablespoons prepared mustard
1 teaspoon Worcestershire sauce
1/4 teaspoon freshly ground black pepper
2 large eggs

Cooking spray

Instructions

Preheat oven to 350°.

Heat the olive oil in a large nonstick skillet over medium-high heat. Add chopped onion, chopped carrot, dried oregano, and minced garlic; sauté 2 minutes. Cool.

Combine onion mixture, 1/2 cup ketchup, and the remaining ingredients except cooking spray in a large bowl.

Spoon the meat mixture into 12 muffin cups coated with cooking spray. Top each with 2 teaspoons ketchup. Bake at 350° for 25 minutes or until a thermometer registers 160°. Let stand for 5 minutes.

Cooking Light, MARCH 2006

Chicken Cordon Bleu (5 Points)

4 Servings

Ingredients
4 boneless chicken breast halves
12 slices Deli Select Thin Sliced Ham
4 slices Mozzarella
1/4 cup Bread crumbs
Cooking spray

Heat oven to 375 degrees. Coat a baking sheet with non stick cooking spray. Place each chicken breast between 2 pieces of plastic wrap and pound out until thin. Place 3 slices of ham and 1 slice of cheese at the top of each breast, and roll starting with the end that has the cheese and ham, bringing the sides in as you roll. Spray each breast with cooking spray, then dip into bread crumbs. Place on baking sheet. Bake for approx. 30-40 minutes or until chicken is no longer pink.

Moroccan Chickpea Chili (4 Points, 5 Points Plus)

(serving size: 1 1/2 cups)

Yields: 4 Servings

Ingredients

2 teaspoons olive oil
1 cup prechopped onion
3/4 cup chopped celery
1/2 cup chopped carrot
1 teaspoon bottled minced garlic
2 teaspoons ground cumin
2 teaspoons paprika
1 teaspoon ground ginger
1/2 teaspoon ground turmeric
1/4 teaspoon freshly ground black pepper
1/4 teaspoon salt
1/8 teaspoon ground cinnamon
1/8 teaspoon ground red pepper
1 1/2 cups water
2 tablespoons no-salt-added tomato paste
2 (15 1/2-ounce) cans chickpeas (garbanzo beans), rinsed and drained
1 (14.5-ounce) can no-salt-added diced tomatoes undrained
2 tablespoons chopped fresh cilantro
1 tablespoon fresh lemon juice

Instructions
Heat oil in a large saucepan over medium-high heat. Add onion, celery, carrot, and garlic to pan; sauté 5 minutes. Stir in cumin and next 7 ingredients (through red pepper); cook 1 minute, stirring constantly. Add 1 1/2 cups water, tomato paste, chickpeas, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Stir in cilantro and juice.

from Cooking Light

Oriental Chicken Ginger (4.5 Points)

Ingredients

6 Chicken breast halves uncooked, cut up
1 cup Carrot diced
1/2 cup Onion minced
1/2 cup Low-sodium soy sauce
1/4 cup Rice vinegar
1/4 cup Sesame seeds
1 tablespoon Ginger
3/4 teaspoon Salt
1 teaspoon Sesame Oil
2 cups Broccoli Florets
1 cup Cauliflower

Instructions

Combine all ingredients except broccoli and cauliflower in slow cooker.
Cover. Cook on low 3-5 hours. Stir in broccoli and cauliflower and cook an additional hour.
Serve over rice.

Fix It and Forget It Lightly

Chicken Cacciatore (4 Points)

10 Servings

Ingredients

2 lbs uncooked boneless skinless chicken breasts
1 chopped bell pepper (I used Kroger's Recipe Beginnings Triple Pepper Blend)
1 chopped onion
12 oz. can chopped tomatoes
6 oz. can tomato paste
12 oz. can tomato sauce
1/2 tsp. dried oregano
1/2 tsp. dried basil (I used Trader Joe's frozen basil cubes)
1/2 tsp. garlic powder (I used Trader Joe's frozen garlic cubes)
1/2 tsp. salt
1/2 tsp. pepper

Instructions
1. Combine all ingredients in the slow cooker.
2. Cover. Cook on low 8 hours.
3. Serve over rice or pasta.

(Please note that this is only four points without the rice or pasta. It can also be gluten free if served over rice.)

adapted from Fix It and Forget It Lightly

Chicken 'n' Cheese Casserole (6 Points)

Yields: 8 Servings

Ingredients

2 cups Macaroni cooked
2 cups boneless chicken breast halves chopped
2 cups Condensed Cream of Mushroom Soup
2 cups Fat Free Milk
8 ounces Reduced Fat Cheddar cheese cubed

Instructions
1. Preheat oven to 350 degrees.

2. In large casserole, combine all ingredients, mixing well.

3. Bake, covered 35 - 45 minutes. Remove cover; bake 10 - 15 minutes longer, serve immediately.

Weight Watcher's Winning Points Week 5 handout