Serves 2
Points per serving 7
* If you eat the chicken skin remember to add the points on!
For Chicken:
4 cloves of garlic
1 tsp dried thyme
1/2 tsp salt
1/8 tsp pepper
2 bone in chicken breasts (skin on)
For Potatoes:
tsp olive oil
1/8 tsp salt
1/8 tsp ground pepper
1/2 lemon cut into thin slices (about 4 slices)
2 medium size red potatoes (skin on and cut into eights)
1 medium onion, thinly sliced
Directions:
Preaheat oven to 350F.
Place the garlic, thyme and salt in an electric mini chopper and mince together until the mixture looks like a bit like paste. Gently separate the chicken skin from the meat and with your fingers spread the garlic paste over each chicken breast. Place the skin back over the paste and season the skin with the pepper ( I like using a pepper grinder with fresh peppercorns). Place the chicken breast on one half of a broiler pan and top with the lemon slices. Set a side.
Place the potato slices in a bowl and toss with the onion, olive oil, 1/8tsp salt and the other 1/8 tsp pepper. Place the potato mixture on the other half of the broiler pan spreading the mixture to make one layer on the pan. Place the pan in the oven on the middle rack and back for 30 minutes.
When the chicken is fully cooked and the potatoes are tender remove the broiling pan from the oven. Move the oven rack up to the broil position and turn the broiler on, then return the chicken and potatoes to the oven and broil for 3 or 4 minutes.
Remove the skin before serving the chicken. Divide chicken and potatoes between two plates( 1 breast and 1 cup of the potatoes each).
Notes:
*I serve this with a side of fresh aparagus (steamed) or fresh grean beans (steamed).
For dessert - 1 cup low fat chocolate pudding served in a martini or parfait glass and topped with some Cool Whip light and a few shavings of dark chocolate - decadent!
Ingredients
1 cup sliced fresh or frozen fruit
1 6- to 8-ounce carton vanilla yogurt
1/2 cup milk
1 tablespoon honey or sugar (optional)
Directions
1. In a blender container combine fruit, yogurt, milk, and honey; cover and blend well. Garnish with a
strawberry, if desired. Makes 1 serving.
Nutrition facts per serving:
calories: 261; total fat: 5g; fiber: 3g
Breakfast yogurt:
(serves 1)
Ingredients:
1 6- to 8-ounce carton vanilla or other flavored yogurt
1/2 small apple, cored and diced (1/4 cup)
1 tablespoon quick-cooking rolled oats
1 tablespoon raisin bran cereal
Directions:
In a small bowl combine yogurt, apple, rolled oats, and raisin bran cereal. Cover and chill for 30
minutes. Makes 1 serving.
Make-Ahead Tip: Prepare as directed above. Cover and chill up to 8 hours.
Nutrition facts per serving:
calories: 234; total fat: 3g; fiber: 3g
Preheat broiler. Arrange tortillas on nonstick baking sheet. Brush each tortilla with 1/4 of the margarine and sprinkle with 1/4 of the cinnamon. Broil on lowest rack until margarine is bubbly, 1 to 2 minutes.
Combine remaining cinnamon with sugar. Turn tortillas over, brush each with half of remaining margarine, then sprinkle each with sugar remaining sugar-cinnamon mixture. Broil until cinnamon-sugar mixture caramelizes, about 1 minute.
Directions:
Place apple slices in a microwave safe dish. Coat each layer with a spray of butter pam, generous sprinkle of cinnamon, raisins, walnuts, and equal. Once all layers are coated, cover dish with lid or cling wrap. Microwave on med for 1 min 30 sec, and on med-high for 1 min 30 sec or until apple slices are tender.
1/2cup prepared JELL-O sugar free Low calorie Gelatin Dessert, any flavor
1/2medium banana split lengthwise
2 large strawberries, cut in half
2 tablespoons crushed pineapple, well drained
2T COOL WHIP LITE whipped topping
Directions:
Cut prepared Jell-O into cubes. In a parfait dish or bowl place layer of banana with with Jello, strawberries, pineapple and then top with the whipped topping - Voila!
1 cup egg substitute
1/4 cup shredded reduced-fat cheese
2 (10-inch) fat-free flour tortillas, warmed
1/4 cup salsa
Directions:
In medium non-stick skillet sprayed with cooking spray, over medium heat, cook egg product, stirring occasionally until set. Divide egg mixture evenly between tortillas; top with cheese and salsa. Fold up tortillas over filling like an envelope. Serve immediately.
Ingredients:
2 slices Canadian bacon (or back bacon)
2 eggs
4 slices high fiber bread
Directions:
Trim any visible fat off the bacon. Place the bacon in between two sheets of paper towel and cook in the microwave for 2 minutes on high power. Heat a non-stick pan on medium heat.
Coat one side of each slice of bread with non fat cooking spray. Place the sprayed slice face down in the pan and break an egg over each slice. Layer each egg with one slice of bacon.
Top with the remaining bread, press down with a spatula and cook until golden brown on both sides.
2 quarts water
1/2 teaspoon salt
4 ounces vermicelli, uncooked
3/4 cup frozen peas
1/3 cup low fat Italian salad dressing
1 cup chopped cooked chicken
1/4 teaspoon sweet red pepper flakes
2 tablespoons grated Parmesan cheese
Directions:
Combine water and salt in a large saucepan; bring to a boil. Add vermicelli and peas. Return to a boil; reduce heat, and cook 10 minutes. Drain and set aside.
Heat salad dressing in saucepan. Add chopped chicken and red pepper flakes, and cook, stirring constantly, 2 minutes. Add reserved pasta mixture, and cook until thoroughly heated.
Sprinkle with Parmesan cheese, tossing mixture well.
3 large vine-ripened tomatoes
3/4 cup canned black beans, drained and rinsed
2 tablespoons extra-virgin olive oil
3 cloves garlic, minced
2 tablespoons chopped fresh cilantro
1 tablespoon chopped fresh chives
1 tablespoon fresh lime juice
1/2 teaspoon ground cumin
1/4 teaspoon ground red pepper
1/4 teaspoon salt
1/4 teaspoon black pepper
4 ounces vermicelli or spaghettini, uncooked
1/2 cup (2 ounces) shredded low fat Monterey Jack cheese
Directions:
Peel tomatoes, and coarsely chop over a medium bowl, reserving juice. Combine chopped tomatoes, reserved juice, beans and all the other ingredients except for the vermicelli and the cheese; cover and
let stand at room temperature at least 1 hour.
Heat tomato mixture in a small saucepan over medium/low heat.
Cook pasta according to package directions; drain. Serve tomato mixture over pasta, and sprinkle with cheese.
3 small vine-ripened tomatoes
2 tablespoons extra-virgin olive oil
3 cloves garlic, minced
1 jalapeno pepper, seeded and finely chopped
3 tablespoons chopped fresh cilantro
1 tablespoon fresh lime juice
1/2 teaspoon chili powder
1/4 teaspoon salt
1/4 teaspoon ground white pepper
4 ounces angel hair pasta, uncooked
4 ounces goat cheese, crumbled
2 tablespoons pine nuts, toasted
Peel tomatoes, and coarsely chop over a medium bowl, reserving juice. Combine chopped tomatoes, reserved juice, olive oil, and the remaining ingredients except for the pasta, cheese and pine nuts;
cover and let stand at room temperature 1 hour.
Heat tomato mixture in a small saucepan over medium/low heat.
Cook pasta according to package directions; drain. Serve tomato mixture over pasta; top with cheese and pine nuts.
1 16 ounce package Green Giant® Pasta Accents® Florentine Frozen Vegetables with Pasta or other brand you like
1/2 cup milk (2%)
1/2 pound fresh or frozen shelled deveined uncooked shrimp, thawed
1/4 cup Parmesan cheese
In large skillet, combine frozen vegetables with pasta and milk. Bring to a boil over medium high heat. Stir in shrimp.
Reduce heat to low; cover and simmer 7 to 10 minutes or until shrimp turn pink and vegetables are crisp tender, stirring occasionally. Sprinkle with cheese.
Cooking for 1 or 2 people
One pan chicken dinner
