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!)

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

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

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.

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

Pan-Seared Chicken with Artichokes and Pasta (9.5 Points, 11 Points Plus)

Yields: 4 Servings

Ingredients

1 (6-ounce) jar marinated artichoke heart quarters undrained
8 skinless, boneless chicken thighs (about 1 1/2 pounds)
1/4 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
1/2 cup sliced green onions
1 garlic clove minced
1/2 cup dry white wine
4 cups hot cooked cavatappi (about 2 1/2 cups uncooked spiral tube-shaped pasta) or fusilli
1 tablespoon chopped pitted kalamata olives
1 (14.5-ounce) canned diced tomatoes drained
2 tablespoons grated fresh Parmesan cheese

Instructions
Drain artichokes in a colander over a bowl, reserving marinade.

Sprinkle chicken with salt and pepper; coat with cooking spray. Heat a large nonstick skillet over medium-high heat. Add chicken; sauté 3 minutes on each side. Add onions and garlic; sauté 1 minute. Stir in reserved artichoke marinade and wine, scraping pan to loosen browned bits. Bring to a boil; reduce heat, and stir in artichokes, pasta, olives, and tomatoes. Cook 2 minutes or until thoroughly heated. Sprinkle with cheese.

from Cooking Light Magazine

Chicken Tortilla Soup (8 Points)

Yields: 8 Servings

Ingredients

4 boneless chicken breast halves uncooked
2 can (15 oz) Black beans undrained
1 can (15 oz) Low-sodium Mexican stewed tomatoes
1 cup Salsa
4 ounce Green chili chopped, undrained
Baked tortilla chips
2 cup Fat Free Cheese grated

Instructions
1. Combine all ingredients except chips and cheese in large slow cooker.
2. Cover. Cook on low 8 hours.
3. Just before serving, remove chicken breast and slice into bite-size pieces. Stir into soup.
4. To serve, put a handful of ships in each individual soup bowl. Ladle soup over chips. Top with cheese.

Fix It & Forget It Lightly

Stir-Fried Chicken with Broccoli, Red Peppers and Cashews (9 Points Plus)

Yields: 4 Servings

Ingredients

2 tablespoon Vegetable oil
1 tablespoon Sesame Oil
1 1/2 tablespoon Ginger roots
3 cloves Garlic
1 pound boneless chicken breast halves
1 large Sweet pepper
2 cups Broccoli
2 tablespoon Low Sodium Soy Sauce
20 Cashews

Instructions
* Heat a large nonstick skillet over high heat. Add 1 teaspoon of vegetable oil, 1/2 teaspoon of sesame oil, ginger and garlic; cook 15 seconds. Add chicken and stir-fry until starting to brown, about 3 to 4 minutes; remove to a plate.

* Add remaining teaspoon of vegetable oil, pepper and broccoli to same skillet; stir-fry for 3 minutes. Add chicken back to skillet, pour in soy sauce and cook, stirring, until chicken is cooked through, about 2 minutes more; toss with remaining 1/2 teaspoon of sesame oil. Sprinkle on cashews and serve. Yields about 1 3/4 cup per serving.

Garlic Chicken Kiev ( 4.5 Points)

Yields: 6 Servings

Ingredients

3 tablespoon reduced-fat margarine softened
1 tablespoon snipped fresh chives or parsley
1/8 teaspoon garlic powder
6 small skinless boneless chicken breast halves
about 3 pounds
2 cups corn flakes crushed about 1
cup)
2 tablespoon chopped fresh parsley
1/2 teaspoon paprika
1/4 cup buttermilk
OR
1/4 cup skim milk

Instructions
Mix margarine, chives and garlic powder; shape into rectangle, 3 × 2inches.Cover and freeze until firm, about 30 minutes. Remove excess fat fromchicken; flatten each chicken breast half to 1/4-inch thickness betweenwaxed paper or plastic wrap.

Heat oven to 425º. Cut margarine mixture crosswise into 6 pieces. Place 1piece on center of each chicken breast. Fold long sides over margarine;foldup ends and secure with wooden pick. Mix corn flakes, parsley and paprika.Dip chicken into buttermilk; lightly and evenly coat with corn flakemixture. Place chicken breasts, seam sides down, in square pan, 9 × 9 × 2inches, sprayed with nonstick cooking spray. Bake uncovered until chickenisdone, about 35 minutes.

Microwave Directions: Prepare chicken as directed. Arrange coated chickenbreasts, seam sides down, on microwavable rack in microwavable dish.Microwave uncovered on High 4 minutes; rotate dish 1/2 turn. Microwaveuntilchicken is done, 4 to 6 minutes longer. Let stand uncovered 5 minutes.

Chicken and Sun-Dried Tomatoes (7 Points)

Yields: 8 Servings

Ingredients

1 tablespoon olive oil
3 pounds Chicken breast cut into 8 servings
2 cloves Garlic minced
1/2 cup White wine
1 1/2 cups Chicken Stock fat-free, low sodium
1 teaspoon Dried basil
1/2 cup Sun-dried tomatoes cut into slivers

Instructions
1. Heat oil in skillet. Add several pieces of chicken at a time. Brown evenly.
2. Transfer chicken to slow cooker as it finishes browning.
3. Add all ingredients except the sun-dried tomatoes to the skillet. Bring to a boil. Scrape up any bits fromthe bottom of the pan.
4. Pour over chicken. Scatter tomatoes over the top.
5. Cover and cook on low 4-6 hours.

Fix It and Forget It Lightly

Happy Roomates Chicken Muffin (3 Points, 4 Points Plus)

Thanks to my old roommate Tyler who used to make this for us way back in college! Love you Ty!

(4 Servings)

Ingredients

4 Chicken breast halves skinless, boneless
1 tablespoon Margarine
Season salt
Lemon pepper
Garlic powder

Instructions

Take skinless boneless chicken breasts and pound flat with a meat mallet or other heavy destructive implement. Rub both sides of breast with butter and season with season salt, lemon pepper, and garlic powder, then roll up into a tight ball and push into a greased muffin tin. Bake at 350 (I think) for about 30-40 minutes until done. Can be served on a bed of pasta.

Variation #1 Substitute Italian dressing for butter. (Points may change)

Variation #2 After spreading butter on both sides, coat one side of the breast with fine Italian bread crumbs and grated Parmesan and then roll it up tight around this filling. (Points definitely will change.)

Crock Pot Chicken Jambalaya (7 Points)

(Serves 6)
Ingredients

1 lb. boneless, skinless chicken breast uncooked, cubed
3 cups fat free chicken broth
3/4 cups water
1 -1/2 cups uncooked brown rice
4 oz. reduced fat smoked turkey sausage diced
1/2 cup celery thinly sliced
1/2 cup onion chopped
1/2 cup green pepper chopped
2 tsp Cajun seasoning
2 garlic cloves minced
1/8 tsp hot pepper sauce (optional)
1 bay leaf
1 can (14-1/2 oz.) no-salt diced tomatoes, undrained

Instructions

In a large nonstick skillet, sauté chicken 2-3 minutes.
Stir together remaining ingredients in slow cooker.
Add sautéed chicken.
Cover. Cook on high 6 hours.

(from Fix It and Forget It Lightly)

Mexican Chicken (6 Points, 8 Points Plus)

This is one of the easiest recipes I have ever made. It is so good! The taste completely changes depending on what salsa you use. I thought it might be fun to try it with a mango salsa.
Ingredients

4 Chicken breast halves
1 can (12 oz) Salsa
1 container Plain Yogurt
1 cup Mexican Cheese (2%) shredded

Instructions
Mix the yogurt and salsa together. Pour the mixture over the chicken. Sprinkle the cheese on top. Bake at 350 for 40 minutes.

Chicken Enchiladas (6 Points, 6 Points Plus)

Ingredients

4 boneless chicken breast halves cubed
1 medium onion chopped
2 cloves Garlic chopped
1/4 cup Cilantro
2 cups Reduced Fat Cheddar cheese
8 Flour tortillas
1 can (12 oz) Low fat cream of chicken soup
1/2 cup Skim milk
1 can (16 oz) Green Chili Enchilada Sauce

Instructions
Preheat oven to 350 º. Spray pan with cooking spray. Saute chicken. Add onion and garlic. Cook until onion is brown. In a large bowl, combine the chicken with the enchilada sauce, onion, garlic, cilantro, and 1 1/2 cups of the cheese. Divide the chicken mixture among the 8 tortillas. Roll tortillas and place seam-side down in a 9- by 13-inch pan. Spread soup mixture over roll-ups and top with the remaining cheese. Bake 30 minutes.

Mini Chicken Tostadas (8 Points)

Ingredients

4 6-inch flour tortillas
1 teaspoon Mexican seasonings
1/4 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons Canola oil
12 ounce Chicken breast chopped
1 cup red onion chopped
1 cup Corn (about 2 ears)
1/2 cup Salsa green
3 tablespoons Cilantro chopped
Cooking spray
1 cup Monterey jack cheese shredded
1 cup Bell pepper chopped
1 can (12 oz) Black beans

Instructions

Preheat oven to 400 degrees.
Spray the inside of custard cups with non-stick cooking spray. Gently press the tortillas into the cups. Bake for 8 minutes at 400 degrees. Cool for 2 minutes and remove from the cups.

Combine first 3 ingredients, stirring well. Heat oil in a large nonstick skillet over medium-high heat. Sprinkle the spice mixture evenly over chicken. Add chicken to pan; sauté for 3 minutes. Add onion, corn, bell pepper and beans to pan; sauté for 2 minutes or until chicken is done. Stir in salsa and 2 tablespoons cilantro. Cook 2 minutes or until liquid almost evaporates, stirring frequently.

Spoon the mixture into the shell. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.

Adapted from WW In No Time

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

Cajun-Spiced Chicken Fettuccine (9 Points & 12 Points Plus)

(serving size: 1 1/2 cups)

Ingredients

2 pound Boneless chicken
1 teaspoon Cajun seasoning
Cooking spray
2 tablespoons butter
1 cup chopped bell pepper
1 cup chopped onion
1 teaspoon Jane's Crazy Mixed Up Seasonings Mixed Up Salt
1 garlic clove minced
2 tablespoons all-purpose flour
1 tablespoon Worcestershire sauce
3 cups 2% low-fat milk
1 cup thinly sliced green onions divided
1/2 cup (2 ounces) grated fresh Parmesan cheese, divide

1/4 cup coarsely chopped fresh parsley divided
8 cups hot cooked fettuccine (about 1 pound uncooked pasta)

Instructions

Preheat oven to 350°.

Heat a large nonstick skillet over medium-high heat. Sprinkle chicken with Cajun seasoning. Coat pan with cooking spray. Add chicken to pan, and cook 7 minutes on each side or until done. Cut chicken into 1/4-inch-thick slices; set aside.

Melt butter in a large Dutch oven over medium-high heat. Add bell pepper and next 4 ingredients (bell pepper through garlic); sauté 7 minutes or until tender. Sprinkle with flour, and cook 1 minute, stirring constantly. Stir in the Worcestershire; gradually add milk, stirring with a whisk. Bring to a boil; reduce heat, and simmer 3 minutes or until slightly thick. Remove from heat; stir in 3/4 cup green onions, 6 tablespoons cheese, and 3 tablespoons parsley. Add chicken and pasta to sauce mixture; toss well to combine.

Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with remaining 1/4 cup green onions, 2 tablespoons cheese, and 1 tablespoon parsley. Cover and bake at 350° for 20 minutes; uncover and bake an additional 5 minutes.

Adapted from Cooking Light

Nutritional Information

Calories: 469 (17% from fat)

Fat: 8.8g (sat 4.7g,mono 2.2g,poly 0.6g)

Protein: 41.6g

Carbohydrate: 54.2g

Fiber: 4g

Cholesterol: 85mg

Iron: 3.5mg

Sodium: 632mg

Calcium: 233mg