Smoked Chicken, Pasta and Sun Dried Tomatoes - 5 Points

[SueC]

* Exported from MasterCook *

Smoked Chicken, Pasta and Sun Dried Tomatoes - 5 Points

Recipe By :WW Secrets of Success, Fall/Winter, 1997
Serving Size : 6 Preparation Time :0:00
Categories : REG 6 Suzanne C.


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
21 ounces chicken broth
2 cups water
6 ounces penne pasta -- uncooked
3/4 cup sun-dried tomato halves -- w/o oil
1 1/2 cups boiling water
1 cup green bell pepper -- chopped
1/2 cup chopped onion
1 clove garlic -- minced
1 tablespoon margarine
1 1/2 tablespoons all-purpose flour
1 cup skim milk
8 ounces chicken breasts -- smoked and cubed
2 tablespoons fresh basil -- chopped
1/3 cup Parmesan cheese -- grated

Bring chicken broth and water to a boil in a large saucepan; add pasta, and cook 10 minutes or until tender. Drain and rinse under hot water; drain and set aside
Combine sun-dried tomatoes and boiling water in a bowl; cover and let stand 10 minutes. Drain tomatoes and chop.
Coat a nonstick skillet with cooking spray. Place over medium-high heat until hot. add chopped tomato, bell pepper, onion, and garlic; saute until tender. Set aside, and keep warm
Melt margarine in a large saucepan over low heat. add flour, and cook 1 minute, stirring constantly with a whisk. gradually add milk, stirring constantly. Stir in pasta, tomato mixture, chicken, and basil. cook until thoroughly heated, stirring frequently. Spoon into a large bowl; sprinkle with cheese.
NI: Calories 244; Fat 5.9; Fiber 1.4 gm
Submitted to REG 6 by Suzanne C.

Yield:
"6 cups"

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Per serving: 317 Calories (kcal); 8g Total Fat; (21% calories from fat); 20g Protein; 44g Carbohydrate; 24mg Cholesterol; 1085mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates


Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0

[Pam in GA]

Speedy Chicken Parmesan

4 (4-oz) skinned, boned chicken breast halves
1 large egg, lightly beaten
1/2 cup Italian-seasoned bread crumbs
1 1/2 tsp butter or stick margarine, melted
Cooking spray
1 3/4 cup fire-roasted tomato and garlic pasta sauce (such as Classico)
1/2 cup (2 oz) shredded part-skim mozzarella cheese
1 tb grated Parmesan cheese
1/2 cup chopped fresh parsley
3 cups hot cooked spaghetti (about 6 oz uncooked pasta), cooked without salt or fat

1. Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Dip chicken in egg, and dredge in bread crumbs.
2. Melt butter in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 4 minutes on each side or until browned. Spoon pasta sauce over chicken; cover, reduce heat, and simmer 10 minutes. Sprinkle with cheeses and parsley; cover and simmer an additional 5 minutes or until cheeses melt. Spoon 3/4 cup pasta onto each of 4 plates; top each with a chicken breast half. Divide sauce evenly over each serving.
Yield: 4 servings

Nutritional info:
Calories: 47o (20% from fat)
Protein: 41g
Fat: 10.4g (sat 3.9g)
Carbs: 49.7g
Fiber: 3.7g
Cholesterol: 147mg
Iron: 3.9mg
Sodium: 925mg
Calcium: 208mg

Points: 10

Exchanges: 4 very lean meat, 3 starch, 1 1/2 veg, 1 fat

Source: Weight Watcher Magazine "Cream of the Crop"



[This message has been edited by Pam in GA (edited 11-15-1999).]

[Kari_P]

Speedy Chicken Parmesan
4 (4-oz) skinned, boned chicken breast halves
1 large egg, lightly beaten
1/2 cup Italian-seasoned bread crumbs
1 1/2 tsp butter or stick margarine, melted
Cooking spray
1 3/4 cup fire-roasted tomato and garlic pasta sauce (such as Classico)
1/2 cup (2 oz) shredded part-skim mozzarella cheese
1 tb grated Parmesan cheese
1/2 cup chopped fresh parsley
3 cups hot cooked spaghetti (about 6 oz uncooked pasta), cooked without salt or fat

1. Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Dip chicken in egg, and dredge in bread crumbs.
2. Melt butter in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 4 minutes on each side or until browned. Spoon pasta sauce over chicken; cover, reduce heat, and simmer 10 minutes. Sprinkle with cheeses and parsley; cover and simmer an additional 5 minutes or until cheeses melt. Spoon 3/4 cup pasta onto each of 4 plates; top each with a chicken breast half. Divide sauce evenly over each serving.
Yield: 4 servings

Nutritional info:
Calories: 470 (20% from fat)
Protein: 41g
Fat: 10.4g (sat 3.9g)
Carbs: 49.7g
Fiber: 3.7g
Cholesterol: 147mg
Iron: 3.9mg
Sodium: 925mg
Calcium: 208mg

Points: 10

Exchanges: 4 very lean meat, 3 starch, 1 1/2 veg, 1 fat

Source: Weight Watcher Magazine "Cream of the Crop"

[snerdlet]

Asiago Chicken and Cavatappi

1-1/2 cups (5 oz) uncooked cavatappi pasta (or any corkscrew style)
¾ cup boiling water
½ cup julienne strips sun-dried tomatoes (not oil-packed)
1 lb boneless, skinless chicken breast, cut into ½ -inch pieces
¼ teaspoon garlic pepper (or pepper and garlic powder mixed)
¼ teaspoon salt
2 cups frozen baby bean and carrot blend (from 1 lb bag), or any frozen baby vegetable blend
¼ cup chopped fresh parsley
¼ cup shredded Asiago cheese (or parmesan)

Cook and drain pasta. While pasta is cooking, pour boiling water over tomatoes and let stand 10 minutes. (I used the whole bag of dried tomatoes and doubled the boiling water since it really did not change the composition of the recipe or the points)

Meanwhile, spray 12-inch nonstick skillet with cooking spray; heat over medium heat. Cook chicken, garlic pepper and salt in skillet 2-3 minutes, stirring constantly, until chicken is brown. Stir in tomato mixture and vegetables. Cover and cook about 5 minutes, stirring occasionally, until chicken is no longer pink and vegetables are crisp tender.

Stir in pasta; cook and stir until thoroughly heated. Stir in parsley. Sprinkle with cheese.

4 servings/5 points

Calories – 250
Total fat – 6g
Fiber – 4g

[JaneStarr]

* Exported from MasterCook *

Chicken-Penne Salad with Green Beans -- 8 pts

Recipe By :Cooking Light, August 2002, pg 128
Serving Size : 4 Preparation Time :0:00
Categories : Chicken Main Dish
Salads

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cups uncooked penne pasta
2 cups cut green beans -- (1-inch)(about 1/2 lb)
2 cups shredded cooked chicken breast -- (about 1 1/2 lbs raw per MC)
1/2 cup vertically sliced red onion
1/4 cup chopped fresh basil
1 1/2 tsp chopped fresh flat-leaf parsley
1 (7-oz bottle) roasted red bell pepper -- drained and cut into thin strips
2 Tablespoons extra-virgin olive oil
2 Tablespoons red wine vinegar
1 Tablespoon cold water
1/2 teaspoon salt
1/2 teaspoon bottled minced garlic
1/4 teaspoon black pepper

Cook pasta in boiling water for 7 minutes. Add green beans; cook 4 minutes. Drain and rinse with cold water, drain.

Combine pasta mixture, chicken, onion, basil, parsley, and bell pepper in a large bowl, tossing gently to combine.

Combine oil and remaining ingredients in a small bowl, stirring with a whisk. Drizzle over pasta mixture; toss gently to coat.

Yield 4 servings (serving size: 2 cups)

Per Magazine:
Calories 384 (23% from fat), fat 9.7 g (sat 1.8g, mono 5.7 g , poly 1.5g), protein 26.9 g, carb 47.8 g, fiber 2.6 g, 49 mg, iron 3.2 mg, sodium 866 mg, cal 59

S(Cooking Light Message Board):
""
Yield:
"8 cups"

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Per Serving (excluding unknown items): 415 Calories; 9g Fat (20.9% calories from fat); 30g Protein; 50g Carbohydrate; 5g Dietary Fiber; 59mg Cholesterol; 322mg Sodium. Exchanges: 2 1/2 Grain(Starch); 3 Lean Meat; 1 1/2 Vegetable; 1 1/2 Fat; 0 Other Carbohydrates.

NOTES : Tried 8/11/02 using grilled chicken breasts that had been marinated in Ken's Lite Northern Italian Dressing. I don't like raw onion, so I sauteed some Vidalia onion instead.
Nutr. Assoc. : 0 0 4732 0 0 0 4695 0 0 0 0 0 0

[nursedrew]

This is one my aunt gave me when i first started weight watchers. It is so easy. And you can eat quite a bit for low points. Not to mention everybody loves it.

Chicken spagetti
3 c cooked spagetti 1/4 c. onion
1 can Rotel 1/4 c. green pepper
4 oz light velveeta 6 oz boneless skinless chicken
1 can 98% FF cream of chicken cooked
1/2 tsp garlic powder

Mix rotel, soup, and cheese and microwave until cheese melts. Place all ingredients into a casserole dish. Cover and bake at 350 for 30 min.

1/2 cup = 3.5 points

i hope you all enjoy.

[hefty1]

chicken parmagana

4 chicken breasts
1 pkg shake and bake
tomato sauce
mozzerella cheese

coat chicken with s and b bake at 350 for 40 min. top with sauce and cheese
bake 5 min longer. serve pasta and sauce. enjoy
glen

5 points per serving (serves 4)

[Emerald]

I tried this last night and it was YUMMY! Definately will make it again! It was very filling and just had a small salad with it. I don't remember where I got the recipe I check out so many websites. Sorry, I can't give credit where credit is due.


Bruschetta Chicken Bake
6 points, 6 servings

1 can (14-1/2 oz.) diced tomatoes, undrained
2 cloves garlic, minced
1 pkg. (6 oz.) STOVE TOP Stuffing Mix for Chicken
1/2 cup water
1-1/2 lb. boneless skinless chicken breasts, cut into bite-sized pieces
1 tsp. dried basil leaves
1 cup KRAFT Shredded Mozzarella Cheese

PREHEAT oven to 400°F. Place tomatoes with liquid in medium bowl. Add garlic, stuffing mix and water; stir just until stuffing mix is moistened. Set aside.
PLACE chicken in 13x9-inch baking dish; sprinkle with basil and cheese. Top with stuffing mixture.
BAKE 30 min. or until chicken is cooked through.

Oops! I forgot to say that I used a smaller baking pan for this dish. The 13x9 just seemed too spread out.

Nutrition (per serving)
Calories 310
Total fat 7 g
Saturated fat 3 g
Cholesterol 80 mg
Sodium 710 mg
Carbohydrate 25 g
Dietary fiber 2 g
Sugars 4 g
Protein 33 g
Vitamin A 10 %DV
Vitamin C 15 %DV
Calcium 20 %DV
Iron 15 %DV

[baatsmth]

The silly question first - what is Rotel? Where would I find it in the grocery store.

The 1 can of soup - cooked. Do you mean to heat the soup with a can of water?

Thanks! It looks like a great recipe and one my family might like! (If I only knew what Rotel was!)

[KimJ]

Rotel is a brand of canned tomatoes - watch what type you get though - they contain chiles mixed with the tomatoes.

[baatsmth]

Thanks for clarifying the "Rotel".

Now I just need to find out if I dilute the soup or use as a concentrate.

[laini619]

I have made this before and it was delicious! I did not dilute my soup.

[ItsJustJen]

I'm a George Forman grill fanatic, since I cook for myself and it usually isn't worth heating up the whole oven for a piece of chicken!

I buy a can of Italian Bread Crumbs (any type tastes good) and cover my chicken in that. I defrost the chicken in the microwave, then cut off the fatty parts and coat the chicken. I DO NOT use egg or milk to dip my chicken in. Then I sprinkle a little bit of grated parmasean cheese from the can, spray my GF grill with non-stick spray and cook it away.

Even with the breading, it cooks fantastic! Then I make up my noodles and sauce and enjoy. I like the bread crumbs b/c they have a more italian taste, plus you can just use the amount you want and seal up the canister again!

Just my two cents- have NO idea about points, but I don't use extra gooey cheese.