Category: Poultry

5 points/serving

Yield: 4 servings (serving size: 1 chicken breast half, 1/2 cup vegetables, and 1 tablespoon cheese)

·    1  teaspoon  garlic powder
·    1/2  teaspoon  salt, divided
·    1/4  teaspoon  black pepper, divided
·    4  (4-ounce) skinned, boned chicken breast halves
·    Cooking spray
·    1  tablespoon  olive oil
·    1  (8-ounce) package presliced mushrooms
·    1  small zucchini, quartered lengthwise and sliced (about 5 ounces)
·    4  garlic cloves, minced
·    1  cup  chopped plum tomato
·    1/2  cup  chopped red onion
·    1/2  cup  chopped fresh basil
·    4  teaspoons  balsamic vinegar
·    1/4  cup  (1 ounce) grated fresh Parmesan cheese

Preheat broiler.

Combine garlic powder, 1/4 teaspoon salt, and 1/8 teaspoon pepper in a small bowl; sprinkle chicken with garlic powder mixture. Place the chicken on a broiler pan coated with cooking spray, and broil for 6 minutes on each side or until chicken is done. Remove the chicken from pan, and keep warm.

Heat olive oil in a large nonstick skillet over medium-high heat. Add 1/4 teaspoon salt, mushrooms, zucchini, and minced garlic; sauté 2 minutes. Add 1/8 teaspoon black pepper, tomato, onion, basil, and vinegar; sauté 3 minutes.

Serve the vegetable mixture over chicken; sprinkle with cheese.

• Calories: 229
• Fat:7.3g
• Fiber:2.1g

4 points

1 teaspoon vegetable oil
Cooking spray
1/2 cup chopped red onion
1 1/2 teaspoons minced fresh or 1/2 teaspoon dried thyme
1/2 teaspoon salt, divided
4 (4-ounce) skinned, boned chicken breast halves
1/3 cup seedless raspberry preserves
2 tablespoons balsamic vinegar
1/4 teaspoon pepper

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add onion; sauté 5 minutes. Combine thyme and 1/4 teaspoon salt; sprinkle over chicken. Add chicken to skillet; sauté 6 minutes on each side or until done. Remove chicken from skillet; keep warm. Reduce heat to medium-low. Add 1/4 teaspoon salt, preserves, vinegar, and pepper, stirring constantly until the preserves melt. Spoon raspberry sauce over chicken.

Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons sauce)

• Calories: 210
• Fat: 2.8g
• Fiber: 0.8g

5 points

1/4  cup  kejap manis or 2 tablespoons soy sauce plus 2 tablespoons molasses
1  tablespoon  fresh lime juice
1  teaspoon  ground cumin
2  teaspoons  grated peeled fresh ginger
1  teaspoon  sambal ulek or Thai chile paste
1/2  teaspoon  ground turmeric
1 1/2  pounds  skinless, boneless chicken breast, cut into 1/2-inch-wide strips, or 1 1/2 pounds chicken tenders
Cooking spray
Dutch West Indian Peanut Sauce

Combine first 7 ingredients in a large zip-top plastic bag; seal and marinate in refrigerator 30 minutes.
Prepare grill.
Remove chicken from bag, and discard marinade. Thread chicken strips onto 18 (8-inch) skewers.
Place kebabs on grill rack coated with cooking spray; grill 2 minutes on each side or until done. Serve with Dutch West Indian Peanut Sauce.

Yield: 6 servings (serving size: 3 kebabs and 2 tablespoons dutch west indian peanut sauce)

• Calories: 212
• Fat: 6.1g
• Fiber: 0.9g

Dutch West Indian Peanut Sauce

Ingredients
1/3  cup  fat-free chicken broth
3  tablespoons  creamy peanut butter
1/2  cup  chopped seeded tomato
2  tablespoons  minced green onions
2  tablespoons  chopped fresh cilantro
1  tablespoon  fish sauce
1  tablespoon  fresh lime juice
1  teaspoon  grated peeled fresh ginger
1  teaspoon  minced seeded Thai chile
1  teaspoon  honey
1  garlic clove, crushed

Combine broth and peanut butter in a small saucepan; cook over low heat 5 minutes or until smooth, stirring with a whisk. Pour peanut butter mixture into a bowl; stir in the remaining ingredients. Serve at room temperature.

Yield: 3/4 cup (serving size: 2 tablespoons)Nutritional Information

• Calories: 60
• Fat: 4.2g
• Fiber: 0.8g

 

4 points

Note: I just made this without the crabmeat and without the ricotta, and it was still terrific and was probably worth fewer points (for those who care)

1 can crabmeat
1 c chopped spinach
¼ c finely chopped mushrooms
¼ c chopped green onions
¼ c part-skim ricotta cheese
2 Tbs grated fresh Parmesan cheese
1 ½ tsp chopped fresh oregano
½ tsp salt
½ tsp black pepper
2 garlic cloves, minced
6 (4 oz) skinless, boneless chicken breast halves
1 Tbs butter

Preheat oven to 350.
Combine first 10 ingredients in a medium bowl.  Cut a horizontal slit through thickest portion of each breast half to form a pocket.  Stuff 1/3 c crab mixture into each pocket.
Melt butter in a large nonstick skillet over medium-high heat.  Add chicken; cook 4 minutes on each side or until browned.  Carefully transfer chicken to baking dish and bake at 350 for 15-20 minutes or until chicken is done.

Yield 6+ servings.

• Calories: 206
• Fat: 6.7 g
• Fiber: 0.4 g