Orange-Chipotle BBQ Pork Chops with Grilled Onions - 5

Orange-Chipotle BBQ Pork Chops with Grilled Onions - 5

We added fresh cilantro, orange juice and zest to bottled barbecue sauce for convenience and terrific flavor. It's especially good drizzled over the onions.

Ingredients

3 spray(s) cooking spray, divided

6 Tbsp barbecue sauce, Chipotle flavored

2 Tbsp cilantro, fresh chopped (plus more for garnish if desired)

1 tsp orange zest

1 pound(s) lean pork loin, four 4 oz boneless chops, 3/4-inch thick each

1/2 medium vidalia onion(s), cut into four 1/4-inch thick rounds

 

Instructions

 

Off heat, coat grill rack or a large grill pan with cooking spray; heat grill or set pan over medium heat.

 

In a medium bowl, combine barbecue sauce, cilantro and orange zest. Remove 2 tablespoons of sauce to a small bowl and stir in orange juice; set aside. Add chops to medium bowl; toss to coat with sauce.

 

Coat onions with cooking spray. Add onions and pork to grill or grill pan. Grill over medium-high heat, turning once or as needed, until onions are lightly charred and tender and pork is just cooked through, about 8 to 10 min.

 

Transfer pork to serving plates; separate onions into rings and scatter around pork. Drizzle each serving with 1/2 tablespoon of reserved barbecue sauce mixture; sprinkle with extra chopped cilantro. Yealds 1 pork chop and 1/4 of onions per serving.

Southwestern Bean Dip - 4 pts

Southwestern Bean Dip - 4 pts

Nutritional Info Per Serving:
146 calories; 7 g fat; 12 mg cholesterol;
15 g carbs; 7 g protein; 5 g fiber; 288 mg sodium, Points 4







Ingredients:1 16-ounce can nonfat refried beans, preferably “spicy”
1 15-ounce can black beans, rinsed
4 scallions, sliced
1/2 cup prepared salsa
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 cup pickled jalapeño slices, chopped
1 cup shredded Monterey Jack, or Cheddar cheese
1/2 cup reduced-fat sour cream
1 1/2 cups chopped romaine lettuce
1 medium tomato, chopped
1 medium avocado, chopped
1/4 cup canned sliced black olives, (optional)

Directions:1. Combine refried beans, black beans, scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a shallow 2-quart microwave-safe dish; sprinkle with cheese.
2. Microwave on High until the cheese is melted and the beans are hot, 3 to 5 minutes.
3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives.

Makes 12 (1/2 Cup Servings)

Apple Chicken Quesadillas - 7 pts

Apple Chicken Quesadillas - 7 pts

Nutritional Information Per Serving:

289 calories, 6 g fat, 28 mg cholesterol, 629 mg sodium,
40 g carbohydrate, 3 g fiber, 18 g protein, 7 points







Ingredients:
2 medium tart apples, sliced
1 cup diced cooked chicken breast
1/2 cup shredded fat-free cheddar cheese
1/2 cup shredded part-skim mozzarella cheese
1/2 cup fresh or frozen corn, thawed
1/2 cup chopped fresh tomatoes
1/2 cup chopped onion
1/4 teaspoon salt
6 flour tortillas (8 inches), warmed
3/4 cup shredded lettuce
3/4 cup salsa
6 tablespoons fat-free sour cream

Directions:
1. In a large bowl, combine the first eight ingredients. Place about 3/4 cup on half of each tortilla. Fold tortilla in half over filling and secure with toothpicks.
2. Place on a baking sheet coated with cooking spray. Bake at 400° for 8-10 minutes or until golden brown.
3.Carefully turn quesadillas over; bake 5-8 minutes longer or until golden brown. Discard toothpicks. Cut each quesadilla into three wedges. Serve with lettuce, salsa and sour cream.

Makes 6 Servings (3 Wedges Per Serving)

Crispy Chicken Strips - 2 pts

Crispy Chicken Strips - 2 pts

Nutritional Info Per Serving:

Calories 89; Total Fat 3.2g; Cholesterol 24mg;
Sodium 276mg; Total Carbohydrate 3.63g; Fiber 1.2g; Protein 11.62g, Points: 2

Ingredients:

1 cup egg beaters
1 tbsp garlic powder
1 tbsp pepper
2 tsps sea salt
3 breasts, bone and skin removed chicken breasts
1/4 cup ground almonds
4 tbsps ground flaxseed
1/4 cup oat bran cereal
1/2 cup wheat germ

Directions:
1. Pre-heat oven to 400 °F (200 °C). Spray cooking sheet with cooking spray.
2. Cut chicken into small strips. Add egg beaters to a medium bowl and then add chicken to the egg beaters. Let chicken sit for 15 minutes.
3. Add dry ingredients to a large Ziploc bag.
4. Place chicken into Ziploc and shake. If need more coating add more wheat germ, flaxseed, and/or oat bran. You can also sprinkle a little extra wheat germ onto the chicken after you put it on the baking sheet for more coating if desired.
5. Put the chicken on the baking sheet. Bake for 20 minutes or till chicken is done.

Makes 10 Servings (2 Chicken Strips Per Serving)

Sweet and Spicy Snack Mix - 4 pts

Sweet and Spicy Snack Mix - 4pts

Nutritional Info Per Serving:
Calories 154; Cholesterol 0 mg; Protein 3 g; Sodium 192 mg;
Carbohydrate 36 g; Fiber 3 g; Points: 4





Ingredients:2 cans (15 ounces each) garbanzos, rinsed, drained and patted dry
2 cups Wheat Chex cereal
1 cup dried pineapple chunks
1 cup raisins
2 tablespoons honey
2 tablespoons reduced-sodium Worcestershire sauce
1 teaspoon garlic powder
1/2 teaspoon chili powder

Directions:Preheat the oven to 350 F. Lightly coat a 15 1/2-inch-by-10 1/2-inch baking sheet with butter-flavored cooking spray.

Generously spray a heavy skillet with butter-flavored cooking spray. Add garbanzos to the skillet and cook over medium heat, stirring frequently until the beans begin to brown, about 10 minutes.

Transfer garbanzos to the prepared baking sheet. Spray the beans lightly with cooking spray. Bake, stirring frequently, until the beans are crisp, about 20 minutes.

Lightly coat a roasting pan with butter-flavored cooking spray. Measure the cereal, pineapple and raisins into the pan. Add roasted garbanzos. Stir to mix evenly.

In a large glass measuring cup combine honey, Worcestershire sauce and spices. Stir to mix evenly. Pour the mixture over the snack mix and toss gently. Spray mixture again with cooking spray. Bake for about 10 to 15 minutes, stirring occasionally to keep the mixture from burning. Remove from oven and let cool. Store in an airtight container.

Makes 12 (1/2 Cup Servings)

Spaghetti with Sauteed Chicken and Grape Tomatos - 9 pts

Spaghetti with Sauteed Chicken and Grape Tomatos - 9 pts

This recipe was inspired by the abundance of tomatoes and basil in my garden. These grape tomatoes are so sweet and addicting. Toss them with some low point pasta and diced chicken and you have a delicious, healthy meal in less than 20 minutes. Perfect for a busy weeknight and only 5.5 points per serving. (Taken from Ginas Skinny Recipies)

Servings: 4 • Serving Size: 1 1/2 cups • Points+: 9 pts
Calories: 329.7 • Fat: 6.8 g • Carb: 48.3 g • Fiber: 7.2 g • Protein: 25.0 g

• 2 skinless chicken breast halves, diced in 1 inch cubes
• cooking spray
• 1/2 tsp each of dried oregano and dries basil
• kosher salt and fresh pepper
• 8 oz spaghetti (high fiber or low carb) I used Ronzoni Smart Taste
• 2 cups grape tomatoes, halved
• 6 cloves garlic, smashed and coarsely chopped
• 4 tsp extra virgin olive oil
• 4 tbsp chopped fresh basil

Bring a large pot of salted water to boil

Season chicken generously with salt, pepper, oregano and basil. Heat a large skillet on high heat. When hot, spray with oil and add chicken. Cook about 3-4 minutes, until no longer pink. Remove chicken and set aside.

Add pasta and cook according to package directions. Reserve about 1/2 cup pasta water before draining.

While pasta cooks, add olive oil to skillet on high heat. Add garlic and sauté until golden brown (do not burn). Add tomatoes, salt and pepper and reduce heat to medium-low. Sauté about 4-5 minutes. When pasta is drained, add pasta to tomatoes and toss well. If pasta seems too dry, add some of the reserved pasta water. Add fresh basil and chicken and toss well. Serve and top with good grated cheese.

Stuffed Chicken Breasts - 5 pts

Stuffed Chicken Breasts



Nutritional Info Per Serving: 200 calories; 10 g fat; 76 mg cholesterol; 1 g carbs; 26 g protein; 0 g fiber; 445 mg sodium:

Points Plus - 5 points

Ingredients:
1/2 cup shredded Gouda cheese, preferably smoked
2 tablespoons chopped scallion
1 tablespoon sliced pimientos, chopped
1 teaspoon paprika, divided
4 small boneless, skinless chicken breasts (1 1/4-1 1/2
pounds total), trimmed and tenders removed (see Tip)
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 tablespoon extra-virgin olive oil

Directions:
1. Preheat oven to 400°F.
2. Combine Gouda, scallion, pimientos and 1/2 teaspoon paprika in a small bowl.
3. Cut a horizontal slit along the thin, long edge of each chicken breast, nearly through to the
opposite side, and open like a book. Sprinkle the breasts with 1/4 teaspoon each salt and
pepper. Divide the cheese filling among the breasts, placing it in the center of each. Close the
breast over the filling, pressing the edges firmly together to seal. Sprinkle the breasts with the
remaining 1/2 teaspoon paprika, 1/4 teaspoon salt and pepper.
4. Heat oil in a large ovenproof skillet over medium-high heat. Add the chicken and cook until
browned on one side, about 2 minutes. Turn the chicken over and transfer the skillet to the
oven. Bake until the chicken is no longer pink in the center and an instant-read thermometer
inserted into the thickest part registers 165°F, about 15 minutes.

Makes 4 Servings

Sweet and Sour Chicken Stir-Fry - 4 pts

Sweet and Sour Chicken Stir-Fry



This is a wonderful dish, so tasty and easy to make… I used to order a very similar dish from a local Chinese restaurant, but now that I know how to prepare it I’ll be making it at home all the time!

You can use whatever fresh veggies you have on hand, frozen mixed vegetables (carrots, broccoli, peppers, corn, etc) or mushrooms… they all work great with this recipe.


Servings: 2 • Points+: 4 pts 
Calories: 213 • Fat: 1.7g • Protein: 29.9 g • Carb: 19.9 g • Fiber: 3.6 g

Ingredients
8 ounces boneless skinless chicken breasts, cut into 1 pieces
1 1/2 ounces thin sliced baby carrots
1/2 (3 ounce) bell peppers, chopped
1 teaspoon minced garlic
3 ounces chopped celery
3 ounces snap peas, cut in half width-wise
1 teaspoon cornstarch
1/2 cup canned pineapple in juice, undrained
2 tablespoons light soy sauce
1 1/2 teaspoons cider vinegar
1/2 teaspoon ground ginger1 1/2 teaspoons Splenda sugar substitute

Preparation1. Spray a non-stick skillet with cooking spray and saute the garlic for about 2 minutes.
2. Add the chicken and brown over medium heat.
3. Add the carrots, bell peppers, pea pods and celery, and stir fry for about 5-7 minutes (until the carrots soften a little bit).
4. In a small bowl, combine the soy sauce and cornstarch; mix. Pour into the skillet, along with the vinegar, pineapple, Splenda and ginger. Stir well and bring to a boil.
5. Reduce the heat and simmer for about 1-2 minutes (until the sauce thickens).
6. Serve over hot rice, rice noodles or cabbage.
Servings: 2

Moo Shu Chicken Wraps - 7 points

Moo Shu Chicken Wraps

Moo Shu is a Chinese dish that consists of stir-fried veggies and meat (chicken, pork, beef or even tofu) wrapped in thin Chinese-style crepes with some hoisin sauce. In this quick recipe we will be using flour tortillas instead of the Chinese crepes, and some leftover chicken (if you have no leftovers use a roasted chicken from the store).

Some other ingredients that you can put inside these wraps are mushrooms, bell peppers, green onions, snow peas, bean sprouts, bamboo shoots, and scrambled eggs.



Servings: 4  • Points+: 7 pts 
Calories: 304 • Fat: 14.1 g • Protein: 21.6 g • Carb: 22.4 g • Fiber: 2.5 g

Ingredients
2 cups cooked chicken, shredded
4 flour tortillas
1 (8 ounce) bag coleslaw mix
2 tablespoons vegetable oil
1 tablespoon soy sauce
2 tablespoons hoisin sauce

Preparation
1. Heat the vegetable oil in a nonstick skillet.
2. Add the coleslaw mix and cook for about 2-3 minutes (just until slightly softened but still crunchy).
3. Add the chicken pieces and cook to heat through for another 1 or 2 minutes.
4. Stir in the soy sauce and hoisin sauce.
5. Remove from the heat.
6. Place the tortillas on a plate and cover with plastic wrap.
7. Microwave the tortillas on high for about 45-60 seconds (until softened).
8. Place 1/4 of the chicken and cabbage mixture on a tortilla.
9. Fold each tortilla end over, then roll to make an enclosed wrap.
Servings: 4

Egg Rolls with Peanut Dipping Sauce - 4 points

 Egg Rolls with Peanut Dipping Sauce

 

I always thought egg rolls are very hard to prepare… that’s until I found this recipe. You won’t believe how easy it is to make your own homemade egg rolls… and they taste so much better than the store bought ones!
These egg rolls can also be frozen (before or after frying) for a quick and delicious meal. For a vegetarian version, just leave the pork out.

Servings: 15 • Points+: 4 pts 
Calories: 172 • Fat: 5.3 g • Protein: 8.6 g • Carb: 22.9 g • Fiber: 1.7 g

Egg rolls
1 (16 ounce) package egg roll wraps
1/2 lb pork tenderloin, cut into very small pieces
1 egg, beaten together with
1 teaspoon sesame oil
1 tablespoon vegetable oil or peanut oil
2 cups (4 ounces) thinly sliced cabbage
1 1/2 medium carrots (1 cup), peeled and julienned
3 cups (10-12 ounces) fresh bean sprouts
1/2 cup white onion, finely diced
coarse-ground garlic salt
1 tablespoon water
Peanut sauce
1/4 cup creamy peanut butter
1 1/2 tablespoons pineapple juice or chicken broth
2 tablespoons low sodium soy sauce
1 teaspoon Asian chili oil
1 teaspoon sesame oil
1 1/2 tablespoons brown sugar
1/2 teaspoon ground ginger

Preparation
1. Whisk the brown sugar and soy sauce together until dissolved, then gradually add this mixture to the peanut butter.
2. Stir until smooth, then stir in the chili oil, sesame oil, ginger and rice vinegar; blend well.
3. Divide the peanut sauce into two equal portions; set one portion aside in a microwave-safe bowl (to be used later as dipping sauce).
4. Whisk the pineapple juice or chicken broth into the second portion of the peanut sauce; set aside.
5. Add the sesame oil and peanut oil to a wok or large nonstick skillet over medium-high heat; heat until oil is almost smoking.
6. Add the pork to the skillet, season with garlic salt and saute for about 1 minute; add the carrots and onions to the skillet and saute for about 1 more minute.
7. Add the cabbage and saute for about 1 more minute; add the bean sprouts and toss about 30 seconds until the vegetables are evenly distributed
8. Add the second portion of the peanut sauce and cook for about 1 minute (until the sauce is bubbly, the carrots are crisp-tender and the bean sprouts are still crisp).
9. Remove the skillet from the heat and turn the contents into a strainer (you will get almost 4 cups of egg roll filling).
10. Place 1/4 cup of filling onto each egg roll wrap and roll up according to the package directions; seal the final edge of each egg roll wrap with eggwash.
11. Fry the egg rolls, about three at a time, in hot vegetable oil until they are golden. Remove and place on absorbent paper to drain.
12. In the meantime, microwave the reserved peanut sauce for about 45 seconds (or until bubbly around the edges); stir well, then serve as dipping sauce for the hot egg rolls.
Servings: 15

Shrimp Ceviche recipe – 4 points

Shrimp Ceviche recipe – 4 points



This is one of my favorite shrimp recipes. It’s a wonderful dish that makes you think of a colorful fiesta in a bowl!







Servings: 12 • Points+: 4 pts 
Calories: 200 • Fat: 7.7 g • Protein: 18.3 g • Carb: 23.2 g • Fiber: 8.7 g

Ingredients
2-3 lbs shrimp, peeled and deveined
2 sour oranges, squeezed
8 lemons, squeezed
8 limes, squeezed
1 red onion, diced
2 large tomatoes, diced
1 serrano pepper or jalapeno, diced
1 bunch cilantro, diced
2 large cucumbers, peeled and diced
2 large avocados, diced

Preparation
1. Cook the shrimp in boiling water for about 5 minutes, then remove and cool in ice cold water. Strain when cooled.
2. Cut the shrimp into 1-inch pieces and add to a large bowl.
3. Add the citrus (orange, lemon and lime) juice and marinate for about 2 hours.
4. Add the tomatoes, red onion, cilantro and chilies, and marinate for about 2 more hours.
5. Add the cucumber and avocado before serving.
Servings: 12

Chicken Skewers with Satay Sauce - 5 points

Chicken Skewers with Satay Sauce recipe – 5 points

Chicken satay is a traditional South Asian dish, very popular in Indonesia, Thailand, Malaysia and Singapore. Although satay can be made from other meats such as beef, mutton, pork or fish, the most loved one is probably made with chicken. It’s very easy to make.

Servings: 8  Serving Size: 1 piece • Points+: 5 pts 

Calories: 232 • Fat:13.3 g • Protein: 18.4 g • Carb: 11.4 g • Fiber: 2.2 g

Ingredients
500 g skinless chicken breasts
2 garlic cloves
1 onion, chopped
20 g fresh coriander (cilantro)
1/2 teaspoon salt
2 teaspoons sugar
1 tablespoon vegetable oil, plus extra to fry
2 teaspoons mild curry powder
1 teaspoon ground turmeric
4 tablespoons crunchy peanut butter
250 ml coconut milk
2 tablespoons tamarind paste
2 tablespoons sweet chili sauce
2 teaspoons sugar
2 tablespoons light soy sauce
2 tablespoons lime juice

Preparation1. Prepare the marinade by adding the garlic, onion, coriander, 1/2 tsp salt and 2 tsp sugar to a food processor and pulsing briefly. Add the vegetable oil, turmeric, curry powder and coconut milk and pulse until combined. Put this mixture into a large bowl.
2. Cut the chicken breasts into thin strips. Add to the marinade and chill for at least two hours (or overnight) in the refrigerator.
3. Soak 16 wooden skewers in cold water for half and hour.
4. Add the sweet chilli sauce, peanut butter, tamarind paste, 2 tsp sugar, soy sauce and lime juice in a bowl and mix well using an electric mixer. Add 2 to 3 tablespoons of boiling water, while continuing to mix until the sauce gets to the desired consistency; set aside.
5. Take the chicken from the marinade and thread on skewers. Add a little oil to a frying pan and heat on high. Fry the chicken skewers until just cooked through and transfer to a serving plate.
6. Serve the chicken skewers with the satay sauce. You can also add some dark green salad leaves , parsley and chopped English cucumbers.

Baked Chicken Parm

Baked Chicken Parmigiana

Here's an Italian classic made lighter. Baking the cutlet as opposed to frying really lightens this dish up while remaining moist and full of flavor. Serve this with a big salad for a complete dinner.

Servings: 8 Serving Size: 1 piece • Points Plus: 6 pts 
Calories: 224.5 • Fat: 8.6 g • Protein: 25.1 g • Carb: 14.2 g • Fiber: 1.3 g   

 

• 4 (8 oz) chicken breast halves, sliced in half
• 3/4 cup seasoned breadcrumbs (I used 4C whole wheat)
• 1/4 cup grated Parmesan cheese
• 2 tbsp butter, melted
• 3/4 cup reduced fat mozzarella cheese (I used Sargento)
• 1 cup marinara or Filetto di Pomodoro
• cooking spray

Preheat oven to 450°. Spraya large baking sheet lightly with spray.

Combine breadcrumbs and parmesan cheese in a bowl. Melt the butter in another bowl. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture.  Placeon baking sheet and repeatwith the remaining chicken.

Lightly spraya little more cooking oil on top and  in the oven for 20 minutes. Turn chicken over, bake another 5 minutes. Remove from oven, spoon sauce over chicken and top with shredded cheese.  5 more minutes or until cheese is melted.