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Ingredients: One 5-oz. raw boneless skinless lean chicken breast cutlet 1 wedge The Laughing Cow Light Original Swiss cheese, room temperature 1 oz. (about 3 slices) 97 - 98% fat-free ham slices salt and black pepper, to taste Directions: Preheat oven to 350 degrees. Put chicken in a large sealable plastic bag, squeeze out as much air as you can, and seal. Using a meat tenderizer or a can, carefully pound chicken through the bag until it is about 1/4-inch thick. Remove chicken from the bag, and season to taste with salt and pepper on both sides. Lay the chicken flat and spread the cheese wedge over it. Evenly layer the ham slices on top of the cheese. Starting with one of the longer sides (or any side, if it's square), tightly roll up the chicken breast cutlet, and secure with toothpicks. Place chicken roll in a baking dish lined with foil and/or sprayed with nonstick spray, and then cover the baking dish with foil. Bake in the oven for 20 minutes. Carefully remove the foil covering the dish. Continue to bake (uncovered) for an additional 15 minutes, or until chicken is cooked through. Enjoy! MAKES 2 SERVINGS (Cut this in half, and have two lunches, or a lunch and dinner, etc.) |
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Serving Size: 1 chicken cordon bleu (entire recipe) Calories: 222 Fat: 4.5g Sodium: 692mg Carbs: 2g Fiber: 0g Sugars: 1g Protein: 40g POINTS� value 5* For 1/2 of recipe Calories: 111 Fat: 2.25g Soadium: 346mg Carbs: 1g Fiber 0g Sugars 1g Protein: 20g Points: 3 POINTS [2.4 points] |
Turkey Sausage (tastes just like sausage but much better for us!)
1lb lean ground turkey
1 tbsp ground fennel
1 tbsp garlic powder
1 tbsp poultry seasoning
In a small bowl, combine the turkey and the seasonings. Form the mixture into 8 patties, heat the oven to 375F and bake the patties on a baking pan for 10 minutes.
calories - 85.5
fat - 4g
sodium - 43.8
carbs - 1.2g
fibre - 0.2g
sugar - 0.3g
protein - 11.2g
1 can crushed pineapple (or whatever fruit you can tolerate)
1 box of sugar free vanilla pudding
1 container of Lite Cool Whip
Mix pudding and cool whip together, drain fruit and fold in. It's awesome!
I have made this with pineapple, strawberries and apples. My favorite is the pineapple!
Kat
Pre-op 325/Current 205/Goal 160
Citrus-licious Egg White Salad PER SERVING (half of recipe, about 1 cup): 90 calories, 1g fat, 556mg sodium, 9g carbs, 1.5g fiber, 4g sugars, 11g protein -- POINTS® value 2*Ingredients: 6 large hard-boiled egg whites, chopped (about 2 cups) 1/4 cup finely chopped celery 1/4 cup finely chopped red bell pepper 1/4 cup finely chopped red onion 3 tbsp. fat-free mayonnaise 1 tsp. creamy Dijon mustard 1 tsp. lime juice 1/2 tsp. lemon juice 1/8 tsp. salt 1/8 tsp. pepper Directions: Place onions in a small microwave-safe bowl with 1 tbsp. of water. Cover and microwave for 1 1/2 minutes. Once cool enough to handle, drain water and allow to cool completely. In a separate dish, stir together the mayo, mustard, lime juice, lemon juice, salt, and pepper. Once the onions have cooled, combine them with the chopped egg whites, red pepper and celery. Then add the mayo mixture, and stir until thoroughly mixed. Now devour... MAKES 2 SERVINGS |
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Veggie-Loaded Tangy Tuna Salad PER SERVING (half of recipe, about 3/4 cup): 153 calories, 2.5g fat, 730mg sodium, 14g carbs, 2g fiber, 7g sugars, 18g protein -- POINTS® value 3* Ingredients: One 6-oz. can tuna packed in water, drained & flaked 1/2 cup finely chopped sweet bell peppers (red, orange, yellow, or any combination) 1/4 cup finely chopped carrots 1/4 cup finely chopped celery 1/3 cup fat-free mayonnaise 2 tsp. honey mustard 1 tsp. sweet relish dash salt dash pepper Optional: additional salt and pepper Directions: Combine mayo, honey mustard, relish, salt and pepper, and mix well. Then stir the tuna into this mixture. Finally, fold in all the veggies. If you like, season to taste with some more salt and pepper. MAKES 2 SERVINGS |
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As a cold-water fish, halibut is a good source of omega-3 fatty acids, the kind of fats health experts say we need to eat more of. Known for heart benefits, these fats are now being researched for potential cancer protection. And there’s no time like a mild spring night to savor a light fish entrée such halibut with citrus and garlic. The orange peel, red onion and green zucchini dress this tender white fish in bright colors.
Halibut with Citrus and Garlic
1 strip (about 1/2 inch wide) orange peel
4 4-oz. skinless fish fillets, e.g. halibut
2 garlic cloves, minced
1 tsp. lemon juice
2 medium zucchini, trimmed, sliced thin
1/2 red onion, very thinly sliced
1/4 cup chopped fresh basil
Salt and freshly-ground black pepper
2 tsp. extra-virgin olive oil
Preheat oven to 450 degrees.
Firmly hold one end of the strip of orange peel skin side down on a cutting board. With the other hand, holding a knife at a low, almost horizontal, angle, cut away the white pith, starting at the end being held down and working down the strip. Cut the strip lengthwise into 4-inch long, narrow strips.
Cut four pieces of foil about 12 inches long. Place a fish fillet in center of each piece. Rub garlic into fish. Sprinkle lemon juice over fish. Sprinkle one-fourth of the zucchini, onion, orange zest strips and basil on top of each fillet. Season with salt and pepper and drizzle with oil. Crimp edges of foil together to seal.
Bake fish 15 minutes. Remove and let cool slightly. Carefully open packets and transfer fish to plates. Top with vegetables and juices and serve.
Makes 4 servings.
Per serving: 137 calories, 5 g. total fat (less than 1 g. saturated fat), 2 g. carbohydrate, 21 g. protein, less than 1 g. dietary fiber, 55 mg. sodium.
- 3/4 pound baked or grilled chicken breasts
- 2 Tbsp. extra virgin olive oil
- 1 tsp. dried oregano
- Juice of 1/2 a lemon
- 1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
- 1 Tbsp. tiny capers, well-rinsed and drained
- 10 cherry tomatoes, halved
- Salt and pepper to taste
- 1 cup thin green beans, cooked, drained, and cooled
- Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
- 2 Tbsp. chopped parsley
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Makes 4 servings.
Per serving: 240 calories, 12 g total fat (2 g saturated fat),
6 g carbohydrate, 27 g protein, 2 g dietary fiber, 280 mg sodium.
Chicken Breast with Red Pepper Sauce
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1 jar (15 oz.) of peeled roasted red peppers (packed in water)
1 lb. skinless and boneless chicken breast, well-trimmed, cut in 4 pieces
1 tsp. olive oil
1 tsp. chopped fresh rosemary, or 1/2 tsp. dried & crushed
1 tbsp. extra-virgin olive oil
4 cloves roasted garlic
1 tsp. balsamic vinegar
Salt and freshly ground pepper to taste
4 sprigs fresh rosemary, for garnish (optional)
Prepare the chicken:
Coat each piece of chicken with 1/4 tsp. of the oil. Sprinkle each one with 1/4 tsp. of the rosemary.
Heat a non-stick skillet over medium-high heat. Cook the chicken until it is lightly browned and just firm to the touch, about 5 minutes on each side. When pierced with a knife, juices from the chicken should run clear. Transfer the cooked chicken to a plate.
Make the sauce:
Remove the peppers from the jar, pat dry and then puree them in a blender. Add the remaining olive oil, garlic, and vinegar and blend until sauce is well blended and slightly grainy. Season to taste, with salt and pepper.
Pour a generous amount of the sauce on each of four dinner places. Cut each chicken fillet crosswise into four pieces. Arrange the pieces of chicken on the sauce in a pinwheel, laying them cut-side down. Garnish with a sprig of rosemary in the center of the pinwheel and serve.
Serves 4. Per Serving: 196 calories, Fat 6g, Saturated Fat 1g, Carbohydrates 7, Protein 27, Fiber 1g, and Sodium 77 mg.
