Sauteed Chicken with Blueberry Sauce and Blue Cheese-Sweet Potatoes with Crispy Proscuitto

These two recipes are from Cuisine Lite-Spring 2013

CHICKEN


INGREDIENTS:

2 boneless, skinless chicken breasts halves (5-6 oz. each)
1 Tbsp extra-virgin olive oil, divided
1/2 tsp kosher salt, divided
1/4 tsp black pepper
1 Tbsp minced shallots
1/4 c dry sherry
3/4 c fresh or frozen blueberries
1/4 c low-sodium chicken broth
1 Tbsp balsamic vinegar
1 tsp brown sugar
1/4 tsp red pepper flakes
2 tsp crumbled blue cheese

Pound each piece of chicken between plastic wrap to 1/2 inch using a meat mallet. After pounding, cut each breast into two pieces. Heat 2 tsp of oil in a sauté pan over medium-high. Season chicken with 1/4 tsp of salt and black pepper. Sauté chicken on both sides until cooked through, 6 minutes. Transfer chicken to a plate, tent with foil. Sauté shallots in pan with 1 tsp oil, over high heat, 1 minute. Deglaze the pan with sherry, cooking until liquid is nearly evaporated.
Add blueberries; simmer until berries start to burst, about 2 minutes.  Add broth, vinegar, brown sugar, pepper flakes and remaining 1/4 tsp salt. Crush blueberries with a potato masher; simmer 2 minutes. Place two chicken pieces on each plate. Top with blueberry sauce: garnish with blue cheese.

2 servings
Per serving: 247 calories, 8g total fat, 48mg chol.,668mg sodium, 16g carbs, 1g fiber, 19g protein
Weight Watcher Points Plus-5


SWEET POTATOES

1 1/2 c peeled and diced sweet potato (1 large potato)
2 tsp extra-olive oil
1 slice prosciutto or I strip bacon, diced (I used 2 strips turkey bacon)
1/2 tsp minced garlic
2 Tbsp low-sodium chicken broth
1/4 tsp kosher salt
1 Tbsp minced fresh parsley

Cook sweet potato in a pot of boiling water until fork tender. 5-6 minutes; drain.
Heat oil in a nonstick skillet over medium. Add prosciutto; cook until crisp, 3-4 minutes. Stir in garlic; cook 1 minute. Add sweet potatoes; cook 2-3 minutes. Stir in broth and salt; cook until broth evaporates, about 5 minutes. Garnish with parsley.

Serves 2
Per serving: 147 calories, 5g total fat, 6mg chol., 492 sodium, 21g carbs, 3g fiber, 4g protein
Weight Watchers Points Plus 4

Roasted Cauliflower-Cooking Light

Ingredients:

     2 teaspoons olive oil

5 garlic cloves, halved  

2 medium onions, quartered                                              

4 cups cauliflower florets (about 1 1/2 pounds)

Cooking spray

1 tablespoon water

1 tablespoon Dijon mustard

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 tablespoon chopped fresh flat-leaf parsley

Preparation

1. Preheat oven to 500°.
2. Heat oil in a large skillet over medium heat. Add onions and garlic; cook 5 minutes or until browned, stirring frequently. Remove from heat.
3. Place onion mixture and cauliflower in a roasting pan coated with cooking spray. Combine water and mustard; pour over vegetable mixture. Toss to coat; sprinkle with salt and pepper. Bake at 500° for 20 minutes or until golden brown, stirring occasionally. Sprinkle with parsley.

Nutritional Information

Amount per serving- serves 4

• Calories: 94
• Calories from fat: 30%
• Fat: 3.1g
• Saturated fat: 0.4g
• Monounsaturated fat: 1.8g
• Polyunsaturated fat: 0.5g
• Protein: 4.5g
• Carbohydrate: 15.4g
• Fiber: 5.4g
• Cholesterol: 0.0mg
• Iron: 1.1mg
• Sodium: 408mg
• Calcium: 63mg
• weight watchers 2 points plus

WEIGHT WATCHERS ASPARAGUS, BACON AND CHEESE STRATA

Ingredients:

2 tsp. olive oil
4 slices of uncooked turkey bacon, diced
1/2 c uncooked onions, diced
2 c uncooked asparagus, cut into one inch pieces
cooking spray
6 slices reduced-calorie whole wheat bread
4 large eggs
5 large egg whites
3/4 c skim milk
2 tsp. Dijon mustard
1/2 tsp. salt
1/4 tsp. black pepper, freshly ground
2 Tbsp. grated parmesan cheese, divided
1 c low-fat shredded cheddar cheese, about 4 oz.


Instructions:


Heat oil in a large ovenproof skillet over medium heat. Add bacon and cook, stirring, until golden brown, about 4 minutes. Add onions and asparagus; sauté until vegetables are soft, about 3 to 5 minutes. Remove vegetables from pan and set aside.

Preheat broiler

Off heat, coat same skillet with cooking spray. Arrange bread slices tightly in bottom of skillet.

In a large bowl, whisk together eggs, egg whites, milk, mustard, salt and pepper; pour over bread and allow milk mixture to soak in entirely (like when you make French toast). Sprinkle bread with one Tbsp. of parmesan cheese.

Place skillet over medium to med.-high heat. Cook, shaking pan frequently to promote even cooking, until almost cooked through to the top, about 4 or 5 minutes.

Place skillet under broiler to set eggs, about 2 minutes. Remove skillet from broiler; top with bacon-vegetable mixture, cheddar cheese and remaining parmesan. Place skillet under broiler again until cheese melts, about 1 to 2 minutes.

Slice into six pieces (1 piece per serving)
Weight Watchers 5 points plus

PORK CACCIATORE by WEIGHT WATCHERS

 

Weight Watchers Recipe

 

7PointsPlus Value

Prep time: 16 min

Cook time: 28 min

Other time: 0 min

Serves: 4

Pork tenderloin subs for the typical chicken in this delicious dinner. The addition of potatoes makes it a one-pot meal - no need to cook either pasta or rice.

Ingredients   12 oz uncooked lean pork tenderloin, cut into 1- to 1 1/2-in chunks    1/2 tsp table salt, divided    1/2 tsp black pepper, freshly ground, divided    3 spray(s) cooking spray, divided      3 small uncooked Yukon gold potato(es), peeled, cut into 1-in chunks      1 medium uncooked onion(s), halved and thinly sliced    3/4 cup(s) water, or more if necessary, divided      1 medium yellow pepper(s), cut into 1-in chunks      8 oz cremini mushroom(s), halved or quartered lengthwise (about 3 cups)    3/4 tsp dried rosemary, or to taste    1 cup(s) home made marinara sauce    Instructions Coat a large nonstick skillet with cooking spray; heat over medium heat. Sprinkle pork with 1/4 teaspoon each salt and pepper. Add pork to skillet, increase heat to medium-high and cook, turning pieces occasionally, until browned, about 6 minutes; remove to a plate. Off heat, coat same skillet with cooking spray; heat over medium heat. Add potatoes, onion and 1/2 cup of water; cook, scraping bottom of pan, 1 minute. Cover and cook, stirring occasionally, 5 minutes. Add yellow pepper, mushrooms, rosemary and remaining 1/4 teaspoon each salt and pepper to skillet; sauté over medium-high heat, until vegetables are lightly browned, adding a tablespoon or two of water if needed to prevent sticking, about 7 minutes. Stir in marinara sauce, pork and 1/4 cup water; bring to a simmer. Cover skillet, reduce heat to medium and cook until vegetables are tender and pork is cooked through, about 7 minutes. Yields about 1 1/2 cups per serving.

CHIPOTLE-LIME SWEET POTATOES from COOKING LIGHT

INGREDIENTS:


4 sweet potatoes
1 tablespoon butter -- melted
1/8  teaspoon salt
1 whole canned chipotle pepper in adobo sauce, finely chopped -- plus 1/2 teaspoon of the adobo sauce
1 1/2 tablespoons fresh lime juice
2 teaspoons brown sugar
2 tablespoons skim milk

Preparation: 

Pierce each potato with a fork 3 to 4 times on each side. Wrap each potato in a damp paper towel. Microwave at HIGH 8 minutes, turning after 4 minutes. (Or until tender) Cool slightly. Cut potatoes in half; scoop pulp into a bowl. Mash pulp. Stir in remaining ingredients and serve.

Serves 4
WW 4 pts +

 

                  

SAUTEED CHICKEN WITH OLIVE-RAISIN TAPENADE

CUISINE LITE


Ingredients:

1/4 c pitted kalamata olives
1/4 c pimento-stuffed green olives
2 Tbsp. golden raisins
1 tsp. fresh lemon juice
1/2 tsp. extra virgin olive oil
2  cooked boneless,skinless chicken breast (5-6 oz. each), seasoned with salt and pepper

CHOP kalamata olives, green olives, and raisins until finely minced; transfer to a bowl. Stir in lemon juice and olive oil; mix until well combined.

SAUTE: Heat 1-2 tsp. olive oil in a non stick skillet on high. Cook chicken breasts 4-5 minutes on one side; flip and cook 4-5 minutes more.

SPOON tapenade over cooked chicken and serve.

Makes 2 servings (1/2 cup)

253 calories; 8g total fat; 618 mg sodium; 10 g carb. 1 g fiber 33 g protein
WW 6 PTS+

Spiced Pork Tenderloin Cooking Light Nov. 2012

Ingredients

 

 

• 3/8 teaspoon salt
• 1/4 teaspoon ground coriander
• 1/4 teaspoon freshly ground black pepper
• 1/8 teaspoon ground cinnamon
• 1/8 teaspoon ground nutmeg
• 1 pound pork tenderloin, trimmed and cut crosswise into 12 pieces                               
• Cooking spray
• 2 tablespoons butter                               
• 2 cups thinly sliced unpeeled Braeburn or Gala apple                               
• 1/3 cup thinly sliced shallots
• 1/8 teaspoon salt
• 1/4 cup apple cider
• 1 teaspoon fresh thyme leaves

Preparation

1. 1. Heat a large cast-iron skillet over medium-high heat. Combine first 5 ingredients; sprinkle spice mixture evenly over pork. Coat pan with cooking spray. Add pork to pan; cook 3 minutes on each side or until desired degree of doneness. Remove pork from pan; keep warm.
2. 2. Melt butter in pan; swirl to coat. Add apple slices, 1/3 cup shallots, and 1/8 teaspoon salt; sauté 4 minutes or until apple starts to brown. Add apple cider to pan, and cook for 2 minutes or until apple is crisp-tender. Stir in thyme leaves. Serve apple mixture with the pork.

Nutritional Information
Amount per serving

• Calories: 234
• Fat: 9.7g
• Saturated fat: 5g
• Monounsaturated fat: 3.2g
• Polyunsaturated fat: 0.7g
• Protein: 24.4g
• Carbohydrate: 12.3g
• Fiber: 1.5g
• Cholesterol: 89mg
• Iron: 1.7mg
• Sodium: 394mg
• Calcium: 18mg

Weight Watchers: 6 points plus