Here is a menue of what I will be making this week for dinner. Then, there will also be a couple of leftover nights...
Here's an Italian classic made lighter. Baking the cutlet as opposed to frying really lightens this dish up while remaining moist and full of flavor. Serve this with a big salad for a complete dinner.
Baked Chicken Parmesan
Gina's Weight Watcher Recipes
Servings: 8 • Serving Size: 1 piece • Old Points: 5 pts • Points+: 6 pts
Calories: 224.5 • Fat: 8.6 g • Protein: 25.1 g • Carb: 14.2 g • Fiber: 1.3 g
4 (8 oz) chicken breast halves, sliced in half
3/4 cup seasoned breadcrumbs (I used 4C whole wheat)
1/4 cup grated Parmesan cheese
2 tbsp butter, melted
3/4 cup reduced fat mozzarella cheese (I used Sargento)
1 cup marinara or Filetto di Pomodoro
cooking spray
Preheat oven to 450°. Spray a large baking sheet lightly with spray.
Combine breadcrumbs and parmesan cheese in a bowl. Melt the butter in another bowl. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture. Place on baking sheet and repeat with the remaining chicken.
Lightly spray a little more cooking oil on top and bake in the oven for 20 minutes. Turn chicken over, bake another 5 minutes. Remove from oven, spoon sauce over chicken and top with shredded cheese. Bake 5 more minutes or until cheese is melted.
Thai Fried Rice
Gina's Weight Watcher Recipes
Servings: 4 • Serving Size: 1/4th • Old Points: 6 pts • Points+: 8 pts
Calories: 320.8 • Fat: 7.0 g • Carb: 43.9 g • Fiber: 2.5 g • Protein: 20.2 g
8 oz chicken breast, cut in small cubes
3 cups jasmine rice, cooked
1/2 large onion, chopped
3 cloves garlic, minced
2 scallions, chopped
3 egg whites, scrambled
1 whole egg, scrambled
2 tomatoes, sliced
3 Thai chili peppers (optional)
4 tsp vegetable oil
4 tsp soy sauce (or more to taste)
2 tsp fish sauce
salt and pepper
Prepare rice ahead of time according to package instructions. It's best if it's made slightly on the dry side.
Heat a wok on a high flame. Meanwhile, season chicken with salt and pepper. When the wok is very hot, add 2 tsp oil. When the oil gets hot, add the chicken and cook on high a few minutes, tossing so that its browns all over. Remove chicken from wok and set aside, add the eggs and salt and cook a minute or two until done. Set aside.
Add the remaining oil to the wok and add the onion, scallions and garlic. Saute 1 minute, add the chili pepper and tomatoes and stir in all the rice. Add soy sauce and fish sauce stir to mix all the ingredients. Keep stirring a few minutes, then add egg and chicken back to the wok. Adjust soy sauce if needed and stir well another 30 seconds. Serve with sliced cucumbers.
Spinach and Feta Stuffed Chicken Breasts
Gina's Weight Watcher Recipes
Servings: 4 • Serving Size: 2 pieces • Old Points: 4 pts • Points+: 5 pts
Calories: 205 • Fat: 3.8 g • Protein: 32.0 g • Carb: 10.6 g • Fiber: 2.6 g
10 oz package frozen chopped spinach, thawed and juice squeezed out
1 tsp oil
1/2 cup (2.5 oz) fat free Feta cheese
1/3 cup fat free ricotta
1/4 cup chopped parsley
1/4 cup chopped scallions
1/2 onion, chopped
2 cloves garlic
salt and pepper
3 (1.25 lbs) chicken breast halves
1 egg
1 tbsp water
1/2 cup whole wheat seasoned breadcrumbs (I used 4C)
spray oil
toothpicks
In a small sauté pan, heat oil. Add onions, garlic and scallions and sauté about 1 minute. Add spinach and parsley, salt and pepper and cook another minute. Remove from heat, add feta and ricotta cheese.
Preheat oven to 350°.
Slice chicken breast halves into 3 thin cutlets. Pound them to make them thinner. This helps when you wrap the cutlets. Season chicken with salt and pepper.
Place just under 1/4 cup of spinach mixture in the center of the chicken. Roll it and secure the ends with toothpicks to prevent filling from coming out. It's ok if it's not perfect. The egg wash and breadcrumbs keep everything in place.
Dip chicken into egg wash, then breadcrumbs.
Spray cookie sheet with oil and place chicken on cookie sheet. Lightly spray chicken with oil and bake about 25 minutes, until cooked through. Remove toothpicks and serve.
Chicken Thighs with Artichoke Hearts and Feta Cheese-skinnytaste.com
Gina's Weight Watcher Recipes
Servings: 6 • Size: 1 med thigh with artichokes • Old Points: 2 pts • Points+: 3 pts
Calories: 107.4 Fat: 2.8 g • Carb: 4.1 g • Fiber: 1.7 g • Protein: 16.6 g
6 skinless boneless chicken thighs, excess fat removed
6 oz jar marinated artichoke hearts
1 clove garlic, crushed
1 tsp oregano
1/4 cup reduced fat feta cheese
2 tbsp fresh chopped parsley
salt and fresh pepper
Combine artichoke hearts along with liquid and chicken and let it marinade about 20 minutes or longer. After it's marinated, drain all liquid, add garlic, oregano, salt and pepper.
Broil on low about 6 inches from the flame for about 10 minutes or until golden brown, turn chicken and cook an additional 8-10 minutes and chicken is fully cooked. Top chicken with feta and broil an additional minute. Remove from oven and top with fresh oregano.
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