Rosemary Chicken

I love making flavorful sauces that can be poured over pasta, veggies, or even a salad. That's why this Rosemary Chicken is one of my favorite recipes. I pour some of the extra sauce over pasta, add some steamed vegetables, and you have a hearty complete dinner-in-a-bowl.

Makes 6 servings. Weight Watchers Points Plus: 11

Ingredients

•  3 Tbsp rosemary   
•  1/2 cup(s) all-purpose flour   
•  2 1/2 cup(s) white wine   
•  2 Tbsp regular butter   
•  6 clove(s) (medium) garlic clove(s), chopped   
•  1 cup(s) fresh lemon juice   
•  3 cup(s) canned chicken broth   
•   2 pound(s) uncooked boneless skinless chicken breast(s)   
•  2 Tbsp olive oil   
•  4 second spray Pam Cooking Spray, No-Stick, Original   

Instructions

• Preheat oven to 375 degrees. Spray roasting pan with cooking spray. In a bowl, mix flour with salt and pepper to taste. Lightly coat all chicken breasts with flour mixture. Place in roasting pan. In a separate pan, saute garlic and olive oil until garlic is golden brown. Pour mixture over chicken. Add more salt and pepper to taste. Pour in lemon juice and chicken broth. Add rosemary. Add butter (chop into smaller pieces if it's stick butter). Roast chicken in oven for about 30-35 minutes, until chicken is completely cooked. There will be lots of broth which can be used over pasta or salad. I like to mix mine with a cup of pasta and steamed vegetables to make a complete dinner-in-a-bowl.

Lightly Crusted Salmon

There are few foods that pack quite as strong as a punch as salmon does. With an estimated 40 grams of protein, 5 mcg of Vitamin B12, 74 mcg of Thiamin, and tons of Omega-3s and Omega-6s per serving, Salmon truly is a power food.   While wild Alaskan salmon is the Queen of power-houses, it can also cost a small fortune. Luckily, you can purchase farmed salmon for  a fraction of the price, and only a small cost to the health benefits.

Some people fear salmon because of the heavy weight in fat (usually around 20-25 grams per serving) and calories, but the calorie-conscious should fear not; the benefits of salmon outweigh (no pun intended) the appearance of detriment.  As long as it's prepared in a healthy way, you'll love this feel-good-fish.

(Nutrition Source: Salmon Nutrition Facts)

Makes 4 Servings. Weight Watchers Points Plus Per Serving: 12

Ingredients

•   1.5 to 2 pounds of fresh Atlantic salmon
•        2 Tbsp plain breadcrumbs
•  1 tsp McCormick Tuscan blend spice
•  1 Tbsp olive oil   
•  1 tsp paprika, ground   
•        2 Tbsp grated Parmesan cheese
•  60 second spray Pam Cooking Spray, No-Stick, Original Flavor   
•        Salt & Pepper to taste

Instructions

• Preheat oven to 400 degrees. Wash, in cold water, and pat dry salmon; leave skin on.  Spray bottom of roasting pan or casserole dish with Pam. Place salmon pieces, skin down, on pan. Sprinkle breadcrumbs, Parmesan cheese, paprika, salt & pepper, and McCormick Tuscan blend on top of salmon. Drizzle olive oil over the pieces. Spray with Pam over the salmon again, to lock in all the spices and create a crust. Bake in oven for about 25 minutes. Fish is ready when it's still pink, but white bubbles start frothing at sides, and crust becomes a medium-golden brown. 

*Note, be careful not to over-cook this fish; it can be quite gritty and unpleasant when over-cooked. To test, the salmon should easily flake when pushed with a fork with no evidence of a gummy-like texture.

Oatmeal Crusted Baked Chicken

There is nothing more versatile than chicken! I am particularly a fan of chicken cutlets...who doesn't love fried chicken? You know who...our arteries. Now, I'm not into being sanctimonious, but I do love to try and make my favorites healthier. I know you will find this chicken to be a delicious alternative to a classic fave!

I love making a large amount of these cutlet beauties so I have leftovers! They're awesome to toss on a salad for lunch, or if you even want to be more daring, use any extra cutlets, add sauce and mozzarella, pop back into the oven...voila, you have yummy chicken parmesan!

Makes 7 Servings. Weight Watchers Points Plus Per Serving: 5

Ingredients

•   1 item(s) egg white(s)   
•   1 item(s) egg(s)   
•  1 cup(s) uncooked quick oats   
•  1 cup(s) canned chicken broth   
•  1 tsp paprika, ground   
•   2 pound(s) uncooked boneless skinless chicken breast(s), thin breasts (should be about 7/8)   
•  60 second spray Pam Cooking Spray, No-Stick, Butter Flavor   

Instructions

• Preheat oven to 375 degrees. In one bowl, beat egg and egg white. In a separate bowl, pour in the oats. Prepare a large baking pan (whatever will allow all the breasts to lay flat, and not overlapping) by spraying with Pam cooking spray. After chicken breasts are washed (and cut to about 7-8 thin pieces), dip in egg so it is covered, but allow excess to drip off. Dip in oats so they are covered. Place in pan. Repeat for each piece of chicken. Spray the chicken with more cooking spray. Toss paprika over the breasts, scattering as evenly as possible. Add salt and pepper to taste. Add the 1 cup of chicken broth into roasting pan. (It can be a little less). Bake at 375 for about 25 minutes (when breasts are white inside and out).

Moderately Spicy Turkey Chili

Whether you're hankering for something spicy, need to make a meal on a budget, or looking to stay on track of being healthy, definitely try this chili.  The great part about it is the ability to substitute - if you're vegetarian, eliminate the turkey and add some extra beans; on the flip side, if you're into a meaty chili, eliminate one can of beans and throw in another pound of meat. Like it extra spicy, try adding more jalapenos or chili powder.  I toss in chia seeds to make it extra filling and give it an even greater fiber boost.

 

Garnish with some fat free sour cream and fat free cheddar cheese!

Have it alone, or throw it on a salad to get even more veggies.

Makes 6 servings. Weight Watchers Points Plus Per Serving: 9

Ingredients  1 pound(s) uncooked 93% lean ground turkey, mixed in chili pot, crumbles      1 large uncooked onion(s), chopped, browned in oil     1 Tbsp olive oil      31 oz canned diced tomatoes, mixed into chili pot, undrained      15 1/2 oz canned black beans, undrained, toss in pot      10 item(s) sweet mini baby bell pepper(s), chopped, mixed into chili pot      3 medium jalapeño pepper(s), chopped, mixed into pot     1/4 cup(s) dried chia seeds      2 oz green hot chili peppers, (2 peppers) chopped, mixed into chili pot     15 1/2 oz Rienzi Kidney Beans, Red, mixed into chili pot, undrained     8 tbsp dry mix McCormick Seasoning Mix, Original Chili    Instructions Brown turkey with oil and onion in chili pot first. Mix all other items in after turkey is browned. Bring to a boil, then reduce to medium-low heat and let simmer for about 20 minutes. Add fat free sour cream and fat free chedder cheese when serving for an additional flavor boost. Great as a bowl or on a salad!

Crusty Parmesan Green Beans (Side Dish)

Makes 3 servings. Weight Watchers Points Plus Per Serving: 2 

Ingredients

•   1 pound(s) uncooked string beans   
•  4 Tbsp grated Parmesan cheese   
•   1/4 cup(s) shredded fat free mozzarella cheese   
•  1 tsp garlic powder   
•  10 second spray Pam Cooking Spray, No-Stick, Butter Flavor   

Instructions

• Spray a large casserole dish with cooking spray. Add freshly washed and dried green beans. Spray green beans with spray until they're completely covered. Sprinkle mixture of parmesan, garlic powder, and mozzarella cheese over green beans. Add salt and pepper to taste. Bake in oven at 400 for about 15 minutes, or until beans are crispy and parmesan coating turns golden.

Chicken Breast with Garlic & Balsamic Vinegar

CHICKEN BREAST WITH GARLIC & BALSAMIC VINEGAR

Makes 4 Servings. Weight Watchers Points Plus Per Serving: 7

Ingredients

•   1 pound(s) uncooked boneless skinless chicken breast(s)   
•   1 cup(s) canned mushrooms   
•  2 Tbsp all-purpose flour   
•  2 Tbsp olive oil   
•  6 clove(s) (medium) garlic clove(s)   
•  1/4 cup(s) balsamic vinegar   
•  3/4 cup(s) canned chicken broth   
•  1 Tbsp regular butter   
•  1 leaf/leaves bay leaf   
•  1/4 tsp dried thyme   
•        2 Tbsp Chia Seeds

Instructions

• Season the chicken with salt and pepper. Rinse the mushrooms and pat dry. Season the flour with chia seeds, salt, and pepper and dredge the chicken breasts in the flour mixture. Heat oil in a skillet over medium high heat and saute the chicken until it is nicely browned on one side (about 3 minutes). Add the garlic. Turn the chicken breasts and scatter the mushrooms over them. Continue frying, shaking the skillet and stirring the mushrooms. Cook for about 3 minutes, then add the vinegar, broth, bay leaf and thyme. Cover tightly and simmer over medium low heat for 10 minutes, turning occasionally. Transfer the chicken to a warm serving platter and cover with foil. Set aside. Continue simmering the sauce, uncovered, over medium high heat for about 7 minutes. Swirl in the butter or margarine and discard the bay leaf. Pour this mushroom sauce mixture over the chicken and serve.

LOW-CARB SAVORY PIZZA

LOW-CARB SAVORY PIZZA

**Recipe is for ONE SERVING.    Weight Watcher Points Plus: 8

Ingredients

•   1 large fresh tomato(es)   
•   3/4 cup(s) shredded fat free mozzarella cheese   
•  1 tsp basil   
•  1 tsp olive oil   
•        1 tbsp McCormick Tuscan Seasoning
•  1 tortilla Mission Carb Balance Large whole wheat tortilla burrito   

Instructions

• 1. Preheat oven to 350. 2. Spread tortilla on a baking sheet. Spread 1/2 tsp olive oil around tortilla. 3. Add tomatoes on top of tortilla. 4. Add McCormick Tuscan blend spice (about 1 tbsp) around tortilla (to taste). Add basil. Add salt and pepper to taste. 5. Drizzle 1/2 tsp olive oil over tomatoes. 6. Spread mozzarella cheese over the top. 7. Bake about 7 minutes, until cheese is melted and tortilla is crispy.

Garlic Wine Shrimp Saute

4 Servings. Weight Watchers Points Plus Per Serving: 17

Ingredients

•   2 pound(s) uncooked shrimp, clean, devein, remove shell   
•  4 Tbsp regular butter   
•  1 cup(s) white wine   
•  8 clove(s) (medium) garlic clove(s), chop into fine pieces, divide 2/3 for shrimp, 1/3   
•   8 cup(s) fresh baby spinach   
•  5 Tbsp fresh lemon juice   
•   4 cup(s) cooked whole-wheat spaghetti   
•  2 Tbsp olive oil, for spinach   
•  2 Tbsp fresh parsley   
•  1 tsp paprika   
•  4 fl oz water   
•  2 Tbsp cornstarch   

Instructions

• Boil water for spaghetti, cook spaghetti and set aside. While pasta is cooking, chop up the garlic and divide 2/3 for shrimp and 1/3 for spinach. Heat butter in a skillet until mostly melted. Toast 2/3 garlic. Toss in shrimp, cook for 1-2 minutes. Add white wine, water, lemon juice, parsley, paprika. Add salt and pepper to taste. Let simmer for about 6 minutes, when shrimp are pink and sauce begins to reduce. Add cornstarch to thicken sauce, stir, and let simmer on low for another 1-2 minutes. In a separate skillet, heat olive oil and remaining garlic. Add spinach. Saute until wilted. Divide shrimp over 1 cup of pasta, add juice, and add spinach.

Chicken Asparagus Roll-Ups

Hello everyone, and welcome to my new cooking blog! I am interested in creating healthy, appetizing dishes, and as I discover these dishes, I am happy to share my recipes!  Feel free to share this blog and pass my recipes along if you love them.

My first recipe is something I cooked tonight. Chicken Asparagus Roll-Ups. They are absolutely delicious, and super low in carbs.

Weight Watchers Points Plus Value: 8 per serving

Ingredients

•   1/2 pound(s) uncooked asparagus   
•   1 pound(s) uncooked boneless skinless chicken breast(s)   
•  1/2 tsp black pepper, ground   
•  1/3 cup(s) grated Parmesan cheese   
•  1 Tbsp regular butter   
•  1 tsp dried tarragon   
•  1/2 cup(s) dried plain breadcrumbs   
•  3/4 cup(s) low-fat buttermilk   
•  1 Tbsp cornstarch   
•   1 item(s) egg(s), lightly beaten   
•  1 Tbsp fresh lemon juice   
•  1 Tbsp fresh parsley, fresh, chopped   

Instructions

• Trim asparagus and cook in boiling water until bright green and crisp-tender. Preheat oven to 350 degrees. Pound chicken breasts flat. Season with black pepper. Divide asparagus stalks among chicken breasts. Sprinkle with tarragon and and parmesan. Roll up chicken breasts, secure with toothpicks and place in baking dish. Bake for 25-30 minutes. Melt butter over low heat. Add breadcrumbs and toast until browned. Set aside. Whisk buttermilk with cornstarch; whisk in egg. Cook over medium heat, whisking constantly, just until thickened. Remove from heat. Whisk in lemon juice and parsley. Spoon lemon sauce over baked chicken. Top with toasted breadcrumbs.