Oh my gosh!!!!!
I have a TON Balsamic Dijon Chicken Tenders
16 oz of chicken breast cut into tender style pieces
2 tbsp Balsamic Vinegar
1 tbsp spicy Dijon mustard
1 tsp dried parsley flakes
Mix the vinegar, mustard and parsley in a small bowl.
Place the chicken in a ziplock bag, pour in the marinade. Seal and let sit for at least 10 minutes.
Grill the chicken for 4-5 minutes a side.
Normally I serve with grilled veggies. Tonight I made the perfect side, Roasted Balsamic Cauliflower!
4 Servings (4 oz) 130 Calories 1f Fat 0g FiberMini Shrimp Rolls
3 oz cooked shrimp chopped
1 cup (30g) baby spinach leaves chopped
½ cup (110g) shredded carrots
1 clove garlic grated or minced
about 1 inch fresh ginger root grated or minced
1 green onion stalk diced
16 small wonton wraps
Preheat the oven to 375 degrees.
Mix the shrimp, spinach, carrots, garlic, ginger and onion in a small bowl to make the filling. Let sit for a few minutes to allow the flavors to mix.
Using a tablespoon, place filling in the middle of a wrapper. Fold two opposing corners in. Then using the opposite corner closest to you roll over the filling. Dab the final corner with water and seal.
Lay on a aluminum covered cookie sheet sprayed with nonstick cooking spray. Spray tops with a bit more spray. Bake for about 20 minutes, turning once.
I served with a simple dipping sauce made from soy sauce, honey and ground ginger.
Per serving (8 mini rolls) 220 Calories 2g Fat 2g Fiber POINTS 4Spaghetti Squash Cakes
2 egg whites
Ό cup whole wheat flour (30g)
2-3 cloves of garlic
About 1 ½ cups of cooked spaghetti squash
About Ό cup finely diced red pepper
About Ό cup finely diced green pepper
About Ό cup finely diced sweet onion
Salt & Pepper
Nonstick olive oil cooking spray
Whisk the egg whites and flour in a large bowl to make the base batter.
Grate garlic into the batter.
Add the remaining ingredients and sprinkle with Salt and Pepper. Mix well coating everything in the batter.
Heat a large skillet over medium high heat. Spray with nonstick cooking spray. Using about Ό cup of the batter, plop on the skillet and flatten it a bit with a spatula.
Cook for about 3-5 minutes a side until the cake no longer sticks to the pan and becomes golden brown.
Batter makes about 8 cakes as pictured.
4 Servings (2 cakes per serving) 60 Calories 0g Fat 2g Fiber 1 pointWonton Pizza Bites
16 wonton wrappers (I got them in the produce section, they were 3 points for
Tomato Paste (about 2 tablespoon)
Basil or Italian Seasoning
About ½ cup baby spinach leaves chopped
About ½ bell pepper diced
5 small slices of turkey pepperoni diced
1 oz of mozzarella cheese
Preheat the oven to 375 degrees.
In a small bowl, combine the cheese, pepperoni, pepper and spinach.
Dap a bit of tomato paste with back side of a teaspoon in the center of each wrapper. Sprinkle with the spices. I used a mini muffin pan to create pockets by squishing the filling and pinching the ends together. If you wet the ends of the wrappers, they stick together very nicely.
Bake the bites for about 10 minutes in a preheated 375 degree oven. The tips will start getting brown.
Serve with a bit of sauce on the side!
The only points worth counting are the wrappers (6) and the cheese (2). So you can have 2 servings of 8 for 4 points each, 4 servings of 4 for 2 points each or do what I did and eat all of them for an 8 point lunch! Black Bean and Corn Wontons
I love these!! And you can use the filling with rice or all by itself
Spicy Black Beans and Zucchini
1 small can (8oz) of corn (drained)
48 wonton wrappers (1 package)
Chili Powder for sprinkling
Preheat the oven to 35o degrees.
Make the Spicy Black Beans and Zucchini according to the recipe adding the can of corn with the beans and salsa.
Scoop about a tablespoon of the bean mixture into the center of a wonton. Dip your finger in a bit of water and moisten the edges of the wrapper (the whole perimeter).
Fold the wrapper diagonal over the filling and pinch the edges tight. Take the two lower corners and pull down to create the wonton. You may want to use a bit more water to help them stay closed.
Lay the wontons on a cookie sheet sprayed with non-stick cooking spray. Brush the tops with a bit of water and sprinkle with chili powder. Bake for about 15 minutes until just turning golden brown.
I had enough bean filling to probably make about 25 more which is ok by me! Ill be making some quesadillas with the leftovers!
6 servings (8 wontons per serving) 300 calories 3g fat 8g fiberBaked Rigatoni & Zucchini
8 oz whole wheat rigatoni
1 medium large zucchini sliced thin
Ύ cup part skim ricotta cheese (~182 g)
3oz mozzarella cheese (separated)
1 egg white
1 cup tomato sauce (like my Homemade Sauce) (separated)
Nonstick cooking spray
Preheat the oven to 350 degrees.
Prepare the pasta according to package cooking 2-3 minutes less (about 6-8 minutes) as the pasta will continue to cook in the oven.
While the pasta is cooking, slice the zucchini. Spray a casserole dish with non stick cooking spray and place the zucchini on the bottom created a layer. Save some zucchini for the top.
Mix the ricotta cheese, 1 oz of the mozzarella, egg white, and ½ cup of the sauce. Set aside.
Once the pasta is done, turn off heat, drain and return to the pot. Add the ricotta mixture and stir until all the pasta is coated.
Pour the pasta mixture unto the casserole dish and spread to create a layer over the zucchini. Top with the remaining zucchini, ½ cup of sauce and the remaining cheese. Sprinkle with a bit of dried parsley and black pepper. Bake for 20-30 minutes.
(Note: this can me made ahead and baked when ready to serve but you may want to add more sauce as the pasta will continue to soak it up)
Servings: 4 (amount per serving) Calories 360 Fat 8g Fiber 8g 7 POINTSQuick Sweet & Tangy Salmon
2 4oz Salmon fillets
1 tbsp (21g) honey
1 tbsp Worcestershire sauce
Ό red pepper flakes (or to taste)
non-stick cooking spray
dried chives for garnish (optional)
Salt and Pepper
Whisk the honey, Worcestershire sauce and pepper flakes in a small bowl.
Pre-heat a skillet sprayed with non-stick cooking spray over medium heat.
Season the salmon with salt and pepper. Place the salmon in skillet and cook for about 3 minutes a side. Before you flip drizzle the honey mixture on the salmon reserving some to drizzle for the flipped side.
The secret to salmon is not to over cook it, although I still forget this from time to time. In a preheated skillet it really only takes about 3-4 minutes a side, based on thickness.
I served with steamed broccoli and a wholewheat noodle side.
Per serving (4oz fillet) 200 Calories 7g Fat 0 Fiber 5 POINTS
That is some of the MANY that I have. They are from this site (she is AWESOME by the way!!!)http://greenlitebites.com/
She also has a blog site that is GREAThttp://weightwatchen.com/
This is another good one with a TON of informationhttp://www.dwlz.com/