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!)

Summer Corn, Bacon and Potato Chowder (4 points, 7 points plus)

Ingredients

1 medium Yukon Gold potato
1 sprays cooking spray
1/2 cup celery
1/4 cup onion
4 piece corn on the cob
1 cup sweet red pepper
4 oz Canadian-style bacon
2 cup fat-free skim milk
1/2 tsp table salt
1/4 tsp black pepper
1/8 tsp hot pepper sauce

Instructions
* Puncture potato in several places with a fork; microwave on high power until tender, turning over once, about 8 minutes. Allow to cool; peel and mash.

* Meanwhile, coat a large saucepan with cooking spray. Add celery, onion, corn and red pepper; sauté over medium-high heat, stirring frequently, for 5 minutes.

* Stir bacon and milk into saucepan; stir in mashed potato and mix well. Season with salt, pepper and hot pepper sauce; stir to combine. Cover and simmer 10 minutes (do not allow to boil). Yields about 1 1/2 cups per serving.

Serving Size: 1 (413 g)

Servings Per Recipe: 4

Calories 266.5

Calories from Fat 32 12%

Total Fat 3.6 g 5%

Saturated Fat 1.0 g 5%

Monounsaturated Fat 1.3 g 6%

Polyunsaturated Fat 0.7 g 3%

Trans Fat 0.0 g 0%

Cholesterol 17.7 mg 5%

Sodium 817.1 mg 34%

Potassium 953.2 mg 27%

Magnesium 79.4 mg 3%

Total Carbohydrate 47.2 g 15%

Dietary Fiber 5.2 g 20%

Sugars 7.2 g 28%

Protein 16.4 g 32%

Read more: http://healthy.food.com/recipe/summer-corn-bacon-and-potato-chowder-ww-core-325145#ixzz1CIFzJSMI

From www.weightwatchers.com

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

Baked Beef Ziti (5 Points, 7 Points Plus)

(8 servings) Ingredients 12 ounces uncooked ziti 1 teaspoon Olive oil 2 cloves Garlic 1/3 pound Ground beef lean 1 teaspoon Dried oregano 1 teaspoon Dried thyme 1 teaspoon Rosemary 1/2 teaspoon Salt 1/2 teaspoon Pepper 28 ounce Tomatoes crushed 1 cup Part Skim Mozzarella Cheese

Instructions
Preheat oven to 350°F.

* Cook pasta according to package directions without added fat or salt; drain and set aside.

* Meanwhile, heat oil in a medium saucepan over medium heat; add garlic and sauté 2 minutes. Add beef and cook until browned, breaking up the meat as it cooks, about 3 to 5 minutes; drain off any fat and return pan to heat.

* Add oregano, thyme, rosemary, salt and pepper; stir to coat beef. Cook until herbs become fragrant, about 2 minutes. Add tomatoes and bring mixture to a boil; reduce heat and simmer for 5 minutes.

* Spoon a small amount of tomato mixture into the bottom of a 4-quart casserole dish (just enough to cover the surface). Top with half of the cooked ziti and then layer with half of the remaining tomato sauce and half of the mozzarella cheese. Layer remaining ziti on top and top with remaining sauce and mozzarella cheese. Bake until cheese is golden and bubbly, about 30 minutes. Yields about 1 cup per serving.

http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=68091

Chicken Parmiagiana (6 Points, 7 Points Plus)

Ingredients

1/3 cup all-purpose flour
1/4 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon pepper
6 Chicken boneless skinless breast halves
2 egg whites lightly beaten
2 cups cornflakes coarsely crushed
Cooking spray
1 (26-ounce) jar low-fat spaghetti sauce
3/4 cup (3 ounces) shredded part-skim mozzarella cheese

Instructions

Preheat oven to 350.

Combine the first 4 ingredients in a shallow dish. Coat each piece of chicken with flour mixture. Dip each piece of chicken in egg whites; coat with cornflakes.

Coat a 13 x 9 inch baking dish with cooking spray. Arrange chicken in dish and bake at 350° for 25 minutes or until crisp.

Place spaghetti sauce in a medium saucepan, and cook over medium heat until thoroughly heated. Pour sauce over chicken, and sprinkle with cheese. Bake an additional 5 minutes or until cheese melts.

Nutritional Information

Calories: 273 (15% from fat)

Fat: 4.4g (sat 1.8g,mono 1g,poly 0.4g)

Protein: 34.1g

Carbohydrate: 22.5g

Fiber: 2.3g

Cholesterol: 74mg

Iron: 1.7mg

Sodium: 641mg

Calcium: 107mg