Lemon Chicken with Broccoli

This chicken is lighter tasting (and lighter in calories) than the traditional "chicken & broccoli" that I love from the Chinese restaurant.  The lemon makes it refreshing and yummy!  I served it over Basmati rice.

Ingredients:

2 tbsp all purpose flour

1/2 tsp table salt, divided

1/4 tsp black pepper

12 oz boneless, skinless chicken breasts, thinly sliced

2 tsp olive oil

1-1/2 c fat free reduced sodium chicken broth, divided

2 tsp minced garlic

2-1/2 c uncooked broccoli florets

2 tsp lemon zest

2 tbsp fresh parley, chopped

1 tbsp fresh lemon juice

Directions:

On a plate, combine 1-1/2 tbsp flour, 1/4 tsp salt & pepper.  Add chicken & turn to coat

Heat oil in a non-stick pan over medium high heat.  Add chicken and cook, turning occasionally until cooked and a little brown - about 5 minutes.  Remove to a plate

Put 1 c broth and garlic in same skillet and bring to a boil over high heat.  Scrape bits of chicken with wooden spoon.  Add broccoli.  Cover and cook 1 minute

In a small cup, stir together remaining broth, 1/2 tbsp flour & 1/4 tsp salt.  Add to skillet and bring to a simmer over low heat

Cover and cook until broccoli is a little crispy and sauce is thickened - about 1-1/2 minutes.  Stir in chicken and lemon zest; heat through.  

Remove skillet from heat.  Stir in parsley & lemon juice.  Toss to coat.  

4 points 

Enjoy!

Balsamic Chicken with Mushrooms

This recipe has been requested by so many people after I put the picture on Facebook.  It is a pretty easy dinner but has great flavor!  Again, it's from the WW community recipe site.  We buy our chicken from Costco so it needs to be pounded pretty thin to make cooking it on the stove top easier.  As long as you get the chicken fairly thin and even, this turns out really nice!  I don't think this picture does the meal justice - sorry!!

Ingredients:
2 tsp olive oil
3 tbsp balsamic vinegar
2 tsp Dijon mustard
1 clove garlic, crushed
1 lb boneless, skinless chicken breasts
2 cups fresh mushrooms (I use baby bella)
1/3 c chicken broth
1/4 tsp dried thyme

Directions:
In a nonstick skillet, heat 1 tsp olive oil
In a medium bowl, mix vinegar, mustard and garlic.  Add chicken & turn to coat
Transfer chicken & marinade to the skillet.  Saute chicken until cooked, about 4-5 minutes per side (with the larger Costco chicken breasts).  Transfer chicken to a platter & keep warm.  (I put my oven on 200 degrees and put the plate in there to keep the chicken warm)
Heat remaining tsp olive oil in skillet.  Saute mushrooms for about 1 minute.  Add broth, thyme and remaining balsamic vinegar.  Cook, stirring occasionally, until mushrooms are cooked and have a deep brown color.
Serve chicken topped with mushrooms

4 points

Enjoy!

Turkey Meatloaf

This has become a new favorite in our house - even M goes back for 2nd and 3rds!  I think it's better than the traditional meatloaf and has really good flavors!  This goes well with some mashed cauliflower (or potatoes) and broccoli!

Ingredients:
2 cloves garlic, minced
1/2 onion, chopped
1 tbsp olive oil
1-1/2 tsp Italian seasoning
1 tsp ketchup
1/2 tsp table salt
1/2 tsp black pepper
1 large egg, lightly beaten
1-1/4 lb lean ground turkey
1/4 c low fat shredded cheddar cheese
1/4 c seasoned whole wheat bread crumbs (I eye ball these so, you may need a little more depending on the texture)

Topping:
1/2 c ketchup
1 tbsp light brown sugar
1 tsp mustard


Directions:
Preheat oven to 350 degrees
Heat oil in pan and add onions.  Saute onions for about 3-5 minutes.  Add garlic and stir - making sure to not burn the garlic.  Set aside and cool a bit
In a large bowl, combine turkey, onion mix, Italian seasoning, 1 tsp ketchup, salt, pepper, egg, cheese & bread crumbs.  Mix well.
Lightly spray loaf pan with cooking spray and pack turkey mixture in pan
Bake for 25 minutes
Meanwhile, combine topping mix.  After 25 minutes of baking, spread topping on meatloaf and bake for another 15 minutes.
Remove from oven and allow to cool about 5 minutes before cutting.

4 points

Enjoy!

 

Asian Flank Steak

I've made this as an appetizer and as a main dish.  The trick is to marinade the meat for at least 8 hours but it's well worth it!  The original recipe calls for this to be an appetizer on skewers but I've served it without them.  I "grill" them on our stove top with a grill top and it works out perfectly!

Ingredients:
1 1/2 lbs flank steak, sliced thin1 1/2 cups reduced sodium soy sauce (Use Tamari for Gluten Free)2 cloves minced garlic1 tsp fresh ginger1 tsp sesame oil1 lime, juice of


Directions:
Soak wooden skewers in water about 30 minutes to prevent burning. Marinate the steak in all the ingredients for about 1 hour or more. 
Heat your grill pan or grill a few minutes on each side until browned and cooked though.
Makes about 24 skewers.

Discard marinade and thread the sliced steak onto the skewers.

4 Points Plus points per serving (4 skewers per serving)