Category: Poultry

6 points

Yield:  4 servings (serving size: 1 chicken breast half and about 4 teaspoons gremolata)

Gremolata:
1 cup loosely packed fresh mint leaves
2 tablespoons pine nuts, toasted
2 teaspoons grated lemon rind
2 garlic cloves, minced
4 teaspoons extra-virgin olive oil
1/4 teaspoon kosher salt

Chicken:
2 teaspoons extra-virgin olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

1. To prepare gremolata, place mint, pine nuts, rind, and garlic in a mini chopper; process just until combined. Add 4 teaspoons olive oil and 1/4 teaspoon salt; process to combine. Set aside.

2. To prepare chicken, heat a large grill pan over medium-high heat. Brush 2 teaspoons olive oil evenly over chicken; sprinkle chicken evenly with 1/2 teaspoon salt and pepper. Add chicken to pan; cook 5 minutes on each side or until done. Remove chicken from pan; let stand 5 minutes. Serve gremolata with chicken.

CALORIES 236 ; FAT 11.3g (sat 1.6g,mono 6.1g,poly 2.6g); CHOLESTEROL 74mg; CALCIUM 35mg; CARBOHYDRATE 2.3g; SODIUM 438mg; PROTEIN 30.4g; FIBER 0.8g; IRON 1.6mg

6 points

Stuff the chicken and refrigerate up to one day ahead. Let stand at room temperature 15 minutes before cooking. Serve with polenta and Broccolini.

Yield:  6 servings (serving size: 1 chicken breast half and 2 teaspoons sauce)

1 1/2 teaspoons olive oil
1 1/3 cups thinly sliced spring onions (about 1 pound)
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
3/4 cup (3 ounces) crumbled goat cheese
1 tablespoon chopped fresh flat-leaf parsley
1 tablespoon fat-free milk
1 1/2 teaspoons chopped fresh thyme
6 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
1/2 cup dry white wine
1 cup fat-free, less-sodium chicken broth

1. Heat oil in a large skillet over medium heat. Add onions, 1/4 teaspoon salt, and pepper to pan; cook 12 minutes, stirring frequently. Cover, reduce heat, and cook 8 minutes, stirring occasionally. Uncover and cook 5 minutes or until golden, stirring occasionally. Cool slightly. Combine onion mixture, 1/4 teaspoon salt, cheese, parsley, milk, and thyme in a small bowl, stirring with a fork.

2. Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket; stuff 1 1/2 tablespoons cheese mixture into each pocket. Sprinkle chicken evenly with remaining 1/4 teaspoon salt.

3. Return pan to medium-high heat. Coat pan with cooking spray. Add chicken to pan; sauté 5 minutes; turn chicken over. Cover, reduce heat, and cook 10 minutes or until chicken is done.

Remove chicken from pan; let stand 10 minutes. Add wine to pan; bring to a boil, scraping pan to loosen browned bits. Cook until reduced by half (about 2 minutes). Add broth, and cook until reduced to 1/4 cup (about 9 minutes). Serve with chicken.

CALORIES 274 ; FAT 9.5g (sat 4.3g,mono 3.2g,poly 1.2g); CHOLESTEROL 105mg; CALCIUM 123mg; CARBOHYDRATE 6.6g; SODIUM 530mg; PROTEIN 39.3g; FIBER 2.2g; IRON 2.8mg

4 skinless, boneless chicken breast halves, cut into 1 inch cubes
¼ tsp salt
1 Tbsp canola oil
1 c chicken broth
3 Tbsp sweetened chili sauce*
2 tsp fish sauce
¼ c lime juice
1 tsp creamy peanut butter
1 red pepper, chopped
½ red onion, chopped
1-2 cups chopped broccoli
1 Tbsp cornstarch mixed into 1 Tbsp cold water

Heat oil in a large nonstick skillet over medium heat.  Add chicken; cook until about half done.   Add in peppers, onions and broccoli; sauté till chicken is done.  Remove from pan, keep warm.

In the used skillet, combine broth, chili sauce, fish sauce, lime juice and peanut butter; bring to a boil, scraping pan to loosen browned bits.  Reduce by ¼., stir in cornstarch/cold water mix and cook until thickened.  Remove from heat; add lime juice and peanut butter, stirring until smooth.  Stir in chicken and veggies, heat and serve.

Yield: 4 servings.

+Sweetened chili sauce (if you don’t have any around….)

3 tablespoons hot ground chili paste
2 teaspoons minced garlic
1/2 cup rice wine vinegar
2/3 cup water
2/3 cup sugar
1 teaspoon salt
4 teaspoons cornstarch
4 tablespoons chopped cilantro

Combine everything, except cilantro, in a small sauce pan and mix.
Once blended, bring to a boil, reduce heat and simmer about 5 minutes.
Remove from heat and stir in cliantro.

7 points

Salsa:
1 c whole-berry cranberry sauce
¼ c chopped fresh cilantro
2 Tbsp chopped green onions
1 Tbsp fresh lime juice
½ tsp ground cumin
1 Anjou pear, cored and finely diced
1 jalapeno pepper, seeded and minced

Quesadillas:
Cooking spray
¼ c (2-inch-thick) slices green onions
1 c (4 oz) shredded Monterey jack cheese with jalapeno peppers
8 (8”) flour tortillas
2 c chopped cooked turkey
½ c fat-free sour cream

To prepare salsa, combine first 7 ingredients.  Cover and chill.

To prepare quesadillas, heat a large nonstick skillet over medium-high heat.  Coat pan with cooking spray.  Add ¼ c sliced onions to pan; sauté 3 minutes or until tender.  Remove onions from pan; reduce heat to medium.  Sprinkle 2 Tbsp cheese over each of 4 tortillas.  Top each cheese-covered tortilla with ¼ of onions, ½ c turkey, 2 Tbsp cheese and 1 tortilla.

Recoat pan with cooking spray.  Add 1 quesadilla to pan; cook 2 minutes on each side or until lightly browned and cheese melts.  Repeat with remaining quesadillas.  Cut each quesadilla into 6 wedges.  Serve with cranberry salsa and sour cream.

Yield: 8 servings.

• Calories: 356
• Fat: 9.7g
• Fiber: 3g

5 points

Yield: 4 servings (serving size: about 1 cup chicken mixture and 1 1/2 teaspoons peanuts)

·    1  tablespoon  canola oil, divided
·    4  cups  broccoli florets
·    1  tablespoon  ground fresh ginger (such as Spice World), divided
·    2  tablespoons  water
·    1/2  teaspoon  crushed red pepper
·    1  pound  skinless, boneless chicken breasts, cut into 1/4-inch strips
·    1/2  cup  fat-free, less-sodium chicken broth
·    2  tablespoons  hoisin sauce
·    2  tablespoons  rice wine vinegar
·    2  tablespoons  low-sodium soy sauce
·    1  teaspoon  cornstarch
·    4  garlic cloves, minced
·    2  tablespoons  coarsely chopped salted peanuts

Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add broccoli and 2 teaspoons ginger to pan; sauté 1 minute. Add water. Cover; cook 2 minutes or until broccoli is crisp-tender. Remove broccoli from pan; keep warm.

Heat remaining 2 teaspoons oil in pan; add remaining 1 teaspoon ginger, crushed red pepper, and chicken. Cook 4 minutes or until chicken is lightly browned, stirring frequently.

Combine broth and next 5 ingredients (through garlic) in a small bowl, and stir with a whisk. Add broth mixture to pan; cook 1 minute or until mixture thickens, stirring constantly. Return broccoli mixture to pan; toss to coat. Sprinkle with peanuts.

• Calories:239
• Fat:7.9g
• Fiber: 3g

6 points

2  (1 1/2-ounce) slices day-old white bread
1  cup fat-free, low-sodium chicken broth
1/3  cup walnuts, toasted
1/4  cup fresh flat-leaf parsley leaves
2  teaspoons fresh lemon juice
3/4  teaspoon salt, divided
1/2  teaspoon freshly ground black pepper, divided
1/8  teaspoon ground red pepper
2  garlic cloves, chopped
6  (6-ounce) skinless, boneless chicken breast halves
1  teaspoon olive oil
1  teaspoon butter
6  cups fresh baby spinach
2  tablespoons chopped fresh flat-leaf parsley

Trim crusts from bread. Chop bread; combine bread and broth in a small bowl. Let stand 10 minutes. Combine bread mixture, walnuts, parsley leaves, juice, 1/2 teaspoon salt, 1/4 teaspoon black pepper, red pepper, and garlic in a food processor; process until smooth.

Sprinkle chicken with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon black pepper.

Heat olive oil and butter in a large nonstick skillet over medium-high heat. Add chicken; cook 7 minutes on each side or until done. Remove chicken from pan; keep warm. Add chicken broth mixture to pan; cook until hot and slightly thickened, scraping pan to loosen browned bits.

To serve, place 1 cup spinach on each of 6 plates. Place 1 chicken breast half on each serving; top each with about 2 1/2 tablespoons sauce. Sprinkle 1 teaspoon chopped parsley over each serving.

Yield: 6 servings

• Calories: 286
• Fat: 7.6g
• Fiber: 2.6g

6 points – 6 pieces per pizza

• 3/4       cup rice vinegar
• 1/4       cup firmly packed brown sugar
• 1/4       cup low sodium soy sauce
• 3          Tbsp water
• 1          Tbsp minced peeled fresh ginger
• 2          Tbsp chunky peanut butter
• 1/2       tsp crushed red pepper
• 4          garlic cloves, minced
• 1/2       lb skinless, boneless chicken breasts, cut into bite sized pieces
• 1/2       cup shredded Swiss cheese
• 1/4       cup shredded mozzarella cheese
• 1          Pillsbury pizza crust
• 1/4       cup chopped green onions

Preheat oven to 500 degrees.

Combine first 8 ingredients in a bowl, stir well with a whisk.

Heat a nonstick skillet coated with cooking spray over medium heat.  Add chicken, and saute 2 minutes.  Remove chicken from pan.

Pour rice vinegar mixture into pan, and bring to a boil over medium-high heat.  Cook mixture 6 minutes or until slightly thickened.  Return chicken to pan, cook 1 minute or until chicken is done.  (mixture will be consistency of thick syrup)

Sprinkle cheese over prepared crust, leaving a 1/2 inch border, and top with chicken mixture.  Bake at 500 for 12 minutes on low rack in oven.  Sprinkle with green onions.  Let stand 5 minutes before cutting.

(I actually spread this out to cover 2 pizza crusts)

• Calories: 293
• Fat: 7.3g
• Fiber: 1.8g

I frequently add left over cut up chicken to the enchiladas

Sauce:
1 tsp garlic powder
1 (10 oz) can condensed reduced-fat cream of chicken soup, undiluted
1 (8 oz carton) fat-free sour cream
1 (4.5 oz) can chopped green chilies, undrained

Enchiladas:
Cooking spray
1 c chopped onion
1 jalapeno pepper, seeded and chopped
2 c sliced mushrooms
1 tsp garlic powder
1 tsp ground cumin
½ tsp salt
2 (10 oz) packages frozen chopped spinach, thawed and drained
1 c (4 oz) shredded Monterey Jack cheese, divided
10 (6”) corn tortillas

Garnish:
½ c chopped seeded plum tomato
¼ c chopped green onion tops

Preheat oven to 350.

To prepare sauce, combine first 4 ingredients; stir well.

To prepare enchiladas, heat a large nonstick skillet coated with cooking spray over medium-high heat.  Add onion and jalapeno, saute 5 minutes or until tender, stirring frequently.  Add mushrooms, saute 3 minutes or until tender.  Stir in garlic powder, cumin, salt and spinach; cook 5 minutes or until heated.

Combine spinach mixture and ¼ c cheese in a large bowl, stir to combine.

Spoon ½ c sauce into a 13 x 9 baking dish coated with cooking spray.  Warm tortillas according to package directions.  Spoon about 1/3 c spinach mixture down center of each tortilla; roll up.  Place filled tortillas seam sides down in the baking dish.  Spread remaining sauce evenly over tortillas; top with ¾ c cheese.

Bake at 350 for 20 minutes.  Top with tomato and green onion.

Yield 5 servings.

6 points

4 skinless, boneless chicken breast halves
¼ tsp salt
¼ tsp black pepper
2 bacon slices, chopped (center cut is leaner)
¼ tsp fresh onion
¾ c unsweetened apple cider
½ c chicken broth

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to ½-inch thickness using a meat mallet or rolling pin.  Sprinkle chicken evenly with salt and pepper.

Cook bacon in a large nonstick skillet over medium heat until crisp.  Remove bacon from pan.  Add chicken to drippings in pan; cook 6 minutes on each side or until done.  Remove chicken from pan; keep warm.

Add onion to pan; cook 2 minutes or until tender, stirring constantly.  Add cider and broth; bring to a boil, scraping pan to loose browned bits.  Cook until broth mixture is reduced to ½ cup (about 5 minutes).  Stir in bacon; serve sauce over chicken.

Yield: 4 servings.

• Calories: 269
• Fat: 7.2g
• Fiber: 0.2g

8 points (3=cheese, tortilla=2: you can use non-fat spicy jack cheese and low-carb ww tortilla to bring their total to 2)

1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons canola oil
12 ounces chicken breast tenders
1 cup chopped red onion (about 1)
1 cup fresh corn kernels (about 2 ears)
1 cup chopped zucchini (about 4 ounces)
1/2 cup green salsa
3 tablespoons chopped fresh cilantro, divided
4 (8-inch) fat-free flour tortillas
Cooking spray
1 cup (4 ounces) shredded Monterey Jack cheese

Preheat broiler.

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, and zucchini 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.

Working with 2 tortillas at a time, arrange tortillas in a single layer on a baking sheet; lightly coat tortillas with cooking spray. Broil 3 minutes or until lightly browned. Spoon about 3/4 cup chicken mixture in the center of each tortilla; sprinkle each serving with 1/4 cup cheese. Broil an additional 2 minutes or until cheese melts. Repeat procedure with remaining tortillas, chicken mixture, and cheese. Sprinkle each serving with about 3/4 teaspoon of remaining cilantro. Serve immediately.

Yield: 4 servings

Calories: 398
Fat: 13.1g
Fiber: 3.1g