Mix together the cheese and the garlic powder. Put the egg whites in another bowl. Spray a skillet with cooking spray and heat over med-high. Then take the tilapia and dip in egg whites and then the cheese mixture. Press to coat. Pan fry on first side until brown and then flip. Cook until flaky, about 5-6 minutes total.
Weight Watchers points – 4
Make the rub by combining all the spices in a large ziplock bag. Add the pork and rub the spices on it while in the bag. Leave in the bag in the refrigerator for 1-24 hours.
On the Grill:
Place the pork on the grill preheated grill rack. Turn occasionally until center reads 160 degrees for medium. 18-22 minutes.
In the oven:
Heat oven to 425 degrees F. Place tenderloin in shallow pan and roast for 20-27 minutes, until internal temperature reads 145F.
Transfer the pork to a platter and cover loosely with foil. Let stand about 10 minutes. Cut into 12 slices.
Serving size – about 3 slices
208 calories
7 grams of fat
663 mg sodium
1 gram fiber
32 grams of protein
Weight Watchers Points value-5 From the Savoring Summer cookbook
servings – 6
Estimated Weight Watchers points – 3
Place chicken in the bottom of your crockpot. Mix 1/2 c. water and the salad dressing mix. Pour over chicken. Cook on low for 3 hours. Mix cream cheese and soup. Stir in mushrooms. Pour over chicken and let cook for 1 hour or until juices run clear. You can cut the time in half by cooking it on high.
Note- There is a lot of sauce. Try cuting up baked potatoes and put the chicken and sauce on top. It would also be good with pasta.
POINTS® Value: 5
Servings: 4 (two tacos)
Preparation Time: 12 min
Cooking Time: 13 min
Level of Difficulty: Easy
Coat a large skillet with cooking spray; heat over a medium-high heat. Add garlic; cook, stirring, until fragrant, about 30 seconds to 1 minute. Add beef; cook until browned, breaking up meat as it cooks, about 5 to 6 minutes Add cumin, coriander, salt and diced tomatoes; cook, stirring occasionally, until liquid is almost absorbed, about 5 to 6 minutes.
Place tortillas on a flat surface. Top each with about 1/4 cup beef, 1/4 cup lettuce, 1 tablespoon cheese and 2 teaspoons salsa. Fold tortilla in half, repeat with remaining ingredients and serve. Yields 2 tacos per serving.
*To toast tortillas, coat a baking sheet with cooking spray. Place tortillas on top and coat with cooking spray. Heat in a 300°F oven until slightly crisp but not too crisp that they break when folded.
Yield: 4 SERVINGS
Directions
PREP: Crush garlic under a knife and peel. Lightly pound chicken breasts to even thickness with meat pounder or heel of your hand. Snap off woody ends of asparagus.
1. Mix lemon juice, 1/3 cup olive oil, mustard, herbes de Provence, garlic, ¼ teaspoon salt, and ¼ teaspoon freshly ground pepper in 1-quart zipper-seal plastic bag. Add chicken, close bag, and refrigerate while preparing barbecue grill, but no longer than 30 minutes or so. In another plastic bag, toss asparagus with remaining 2 tablespoons olive oil.
2. Build a hot fire in a barbecue grill (or preheat gas grill on high). Spread coals in a bank, with a double thickness of coals on one side of grill and a single thickness on the other. (On a gas grill, keep one burner on high and the other on low.) Lightly oil grill grate. Grill chicken over the hot, thick bank of coals (high burner), until the underside is seared with brown grid marks, about 2 minutes. Turn and repeat on the other side, about 2 minutes more. Move chicken to the cooler, thin bank of coals (low burner). Grill until chicken feels firm when pressed in the center, about 10 minutes.
3. After chicken has grilled for 5 minutes, arrange asparagus over hot coals (high burner), with spears perpendicular to grid so they don’t fall through. Grill, rolling asparagus occasionally on grid to turn and cook evenly on all sides, until crisp-tender, about 5 minutes depending on thickness of asparagus. Use a metal spatula to transfer asparagus to platter. Season asparagus with salt and freshly ground pepper to taste. Transfer chicken to platter and serve.
Simple Tip for Grilled Lemony Chicken with Asparagus
Marinating is a good flavor booster, but too much of a good thing can be bad. A marinade will only penetrate 1/8 inch or less into food, no matter how long you let the food soak. When protein foods like meat, poultry, or seafood come into contact with the acidic ingredient in a marinade (be it lemon juice, wine, or vinegar), the protein softens, giving the food a mushy texture. Most foods need only a short soak–a half hour usually is plenty.
Serves 4; 3 ounces chicken and 2 tablespoons sauce per serving
2 tablespoons hot-pepper sauce, or to taste
1 tablespoon fresh lemon juice
2 teaspoons olive oil
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
Vegetable oil spray
1 cup cornflake crumbs (about 2 cups flakes)
1/4 cup fat-free or light sour cream
1/4 cup low-fat buttermilk
1/2 teaspoon garlic powder
1/4 teaspoon dried dillweed, crumbled
In a large shallow bowl, stir together the hot-pepper sauce, lemon juice, and olive oil. Add the chicken and turn to coat. Cover and refrigerate for 30 minutes to 8 hours, turning occasionally if longer than 30 minutes. Discard the marinade.
Preheat the oven to 375°F. Lightly spray an 8-inch square baking pan with vegetable oil spray.
Put the cornflake crumbs on a plate. Turn the chicken to coat both sides. Transfer to the baking pan. Lightly spray the top of the chicken with vegetable oil spray. Bake for 30 minutes, or until the chicken is no longer pink in the center and the coating is crisp. Transfer to a serving plate.
Meanwhile, in a small bowl, whisk together the remaining ingredients. Cover and refrigerate until ready to serve. Spoon the sauce over the chicken or use as a dipping sauce.
Tip: Hot-pepper sauce made from cayenne peppers (a bit milder) or Tabasco peppers works well. Let your heat tolerance be your guide.
Nutrition Analysis (per serving)
Calories 220
Total Fat 4.0 g
Saturated 1.0 g
Polyunsaturated 0.5 g
Monounsaturated 2.0 g
Cholesterol 69 mg
Sodium 250 mg
Carbohydrates 16 g
Dietary Fiber 1 g
Sugar 3 g
Protein 29 g
Dietary Exchanges 1 starch, 3 very lean meat
From the the kitchen of: MJ at Friday Fishwrap.
Prep Time: 20 minutes
Cook Time: 4 hours
Yield: 8 to 10 servings
Total pots to clean: 1 stock pot, bowl, cutting board and knife.
In a 5 quart pot, heat 3 tablespoons of olive oil and brown the meat, about 3 minutes on each side. Remove the meat. Add the garlic and onion, cook until soft. Return the meat to the pot. Add chili powder, cumin, oregano, salt, cayenne, 1 can of beer (use rule #486; one for the pot, one for me…), green chili’s, crushed tomatoes and coffee. Simmer uncovered at a low temperature for 2 1/2 to 3 hours. Stir occassionally. Don’t let it dry out, add beer as necessary (see rule #486). Add chopped tomato, kidney beans and second can of beer. Continue to simmer, uncovered, for 1 hour.
Serve garnished with a dollop of sour cream, shredded cheddar cheese, squeeze of lime, or chopped red onions. Or all of the above.
I adapted this recipe from one in the Weight Watchers cookbook – theirs was for a pork roast with this marinade, which I picked because Stephanie and I love rosemary dishes. I chose to bake the pork chops according to the instructions from a different recipe, but with this marinade instead. I suspect I might also use this marinade for a chicken recipe soon, because we loved it.
Cut excess fat from pork chops. Stir together the garlic, olive oil, rosemary, salt and ground pepper, baste over pork chops in a baking dish, then pour the wine into the bottom of the dish around the chops. Let the chops marinade in the refrigerator for several hours.
Pre-heat the oven to 350 degrees. Bake for 40-45 minutes. Serve with a side dish, vegetables and the rest of the bottle of wine.
These were one of the main dishes served at our friend’s wedding reception, and we enjoyed them, so we asked for the recipes.
6 filling types, recipes for 16 turnovers each.
1 lb (3.25 C) flour
1/4 lb (one stick) butter
1/4 lb (1/2 C) vegetable shortening (contains soy)
1 t salt
3/4 C ice water
The dough is mixed as a short crust (butter and vegetable shortening at room temperature before being cut into the flour to consistency of course meal, then add ice water). The fillings were fully cooked before putting in the turnovers.
Sprinkle two boneless, skinless chicken breasts with Herbs de Provence seasoning on both sides. Pour a little red wine vinegar over each. Bake at 350 until done, turning at about 25 minutes. Slice. Divide one Dole Caesar salad kit into two bowls and add dressing, Parmesan, and croutons. Place one chicken breast on top of each. Serve.