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  • Diet Main Dishes

    When I make this, I will use the low fat cheese. I haven't had much success with the ff.
    Ultimate Enchilada Casserole

    Serves: 10


    recipe ingredients
    1 pound ground turkey
    1/2 cup chopped onion
    1/2 cup chopped green pepper
    1 1/2 teaspoons dried oregano
    2 teaspoons chili powder
    1/2 teaspoon garlic powder
    1/2 teaspoon ground cumin
    1/4 teaspoon cayenne pepper
    1 tablespoon vinegar
    6 medium corn tortillas
    1 can (15 ounces) pinto beans, rinsed and drained
    2 cans (10 ounces each) enchilada sauce, divided
    1 cup shredded, fat-free cheddar cheese
    1 can (101/2 ounces) reduced-fat, low-sodium cream of chicken soup
    1 tablespoon chopped, canned green chiles

    recipe directionsPreheat the oven to 350 degrees.Spray a 2-quart baking dish with nonstick cooking spray.In a large nonstick skillet, cook the ground turkey. Add the onion, green pepper, dried oregano, chili powder, garlic powder, ground cumin, cayenne pepper and vinegar; cook until the onion is tender.Remove the pan from the heat.Cut the tortillas into 1-inch strips and then into thirds.Line the baking dish with half of the tortillas. Top them with half of the meat mixture. Layer with the beans, the remaining meat mixture, one can of enchilada sauce, cheese and the remaining tortillas.In a small mixing bowl combine the soup, the remaining can of enchilada sauce and the chopped green chiles; pour the sauce over the tortillas.Bake uncovered for 30 minutes or until the casserole is bubbly and heated through.
    Calories 188 WWP 3
    Nommie

    Thought for the day: Handle every stressful situation like a dog. If you can't eat it or play with it, pee on it and walk away!

  • #2
    Recipes
    Firecracker Tilapia
    From the kitchen of SIRULRICH

    8 Servings
    2 WWP per serving

    Ingredients
    8 (4 ounce) tilapia fillets
    1/4 cup olive oil
    2 T soy sauce
    2 T balsamic vinegar
    4 T green onions, chopped
    1 1/2 tsp. ground ginger,
    1 1/2 tsp splenda
    1 garlic clove
    1 1/2 tsp crushed red pepper flakes
    1 tsp sesame oil
    1/2 tsp salt
    Instructions
    Mix all ingredients except tilapia to make marinade.

    Add tilapia to marinade.

    Refrigerate 4 to 6 hours or longer if desired.

    Grill depending on thickness of fish..15 - 30 minutes
    Special Notes
    You can also broil to brown and then bake til done.
    Nommie

    Thought for the day: Handle every stressful situation like a dog. If you can't eat it or play with it, pee on it and walk away!

    Comment


    • #3
      Posted by Jewels
      Pecan Encrusted Chicken Fingers

      --------------------------------------------------------------------------------

      1 tsp cornstarch
      1 tsp lemon juice
      1 large egg white
      1 cup fresh breadcrumbs
      1/2 cup very finely chopped pecans
      3/4 tsp salt
      1/2 tsp dried oregano
      1/2 tsp dried thyme
      1/2 tsp paprika
      1/4 tsp black pepper
      1 lb chicken breast tenders
      Cooking spray
      2 TBS stone ground mustard
      2 TBS honey

      1. Preheat oven to 450
      2. Combine first 3 ingriedients in a shallow dish, stir well. Combine breadcrumbs and the next 7 ingridients in another shallow dish,
      3. Dip chicken into egg white mixture. Dredge chicken in breadcrumb mixture pressing down firmly to coat. Place chicken on wire rack and let rest 10 minutes (don't know why?) Place a jellyroll pan in the oven to heat while chicken stands.
      4. Coat chicken well with cooking spray. Remove hot pan from overn. Coat with cooking spray. Place chicken on pan in single layer. Bake at 450 for 20-25 minutes or until no longer pink.
      5. While chicken bakes, combine mustard and honey in a small bowl,stir well. Serve chicken tenders with dipping sauce.


      WW points = 7
      Nommie

      Thought for the day: Handle every stressful situation like a dog. If you can't eat it or play with it, pee on it and walk away!

      Comment


      • #4
        posted by chefkel

        Chicken with Barbecue-Bourbon Sauce



        4 (6-ounce) skinless, boneless chicken breast halves
        1/4 teaspoon salt
        1/4 teaspoon freshly ground black pepper
        1 tablespoon canola oil
        1 tablespoon butter
        1/3 cup minced shallots
        1/4 cup bourbon
        3/4 cup fat-free, less-sodium chicken broth
        2 teaspoons tomato-based barbecue sauce

        Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with salt and pepper.
        Heat oil and butter in a large nonstick skillet over medium heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.

        Add shallots to pan; cook 1 minute, stirring constantly. Add bourbon to pan; bring to a boil, scraping pan to loosen browned pits. Cook until bourbon mixture is reduced to 2 tablespoons (about 5 minutes). Add broth and barbecue sauce; cook until broth mixture is reduced to 1/2 cup (about 3 minutes). Serve sauce over chicken.

        Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons sauce)

        NUTRITION PER SERVING
        CALORIES 294(26% from fat); FAT 8.4g (sat 2.6g,mono 3.3g,poly 1.7g); PROTEIN 40.3g; CHOLESTEROL 106mg; CALCIUM 26mg; SODIUM 384mg; FIBER 0.2g; IRON 1.5mg; CARBOHYDRATE 2.9g
        Nommie

        Thought for the day: Handle every stressful situation like a dog. If you can't eat it or play with it, pee on it and walk away!

        Comment


        • #5
          Mexican Chicken with Almond-Chile Cream - cookinglight

          Look for ground ancho chile pepper in the spice section. If you can't find it, substitute 1 1/2 teaspoons regular chili powder and 1/2 teaspoon ground chipotle chile pepper. Crema Mexicana is similar to crème fraîche but has a thinner consistency and sweeter flavor. Slice chicken and serve with flour tortillas and a tossed salad.

          3 tablespoons sliced almonds
          2 teaspoons ground ancho chile pepper
          4 (6-ounce) skinless, boneless chicken breast halves
          1/4 teaspoon salt, divided
          1/4 teaspoon freshly ground black pepper
          2 teaspoons butter
          1 teaspoon canola oil
          1 garlic clove, minced
          1 cup fat-free, less-sodium chicken broth
          2 tablespoons crema Mexicana
          Fresh cilantro sprigs (optional)

          Combine almonds and chile pepper in a blender or food processor; process until mixture resembles coarse meal.
          Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle with 1/8 teaspoon salt and black pepper.

          Heat butter and oil in a large nonstick skillet over medium heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm.

          Add garlic to pan; cook 1 minute, stirring constantly. Add almond mixture, 1/8 teaspoon salt, and broth; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 cup (about 3 minutes). Remove from heat. Stir in crema Mexicana. Serve sauce over chicken. Garnish with cilantro, if desired.

          Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons sauce)

          NUTRITION PER SERVING
          CALORIES 269, FAT 8.9g (sat 2.8g,mono 3.1g,poly 1.4g); PROTEIN 41.3g; CHOLESTEROL 109mg; CALCIUM 35mg; SODIUM 387mg; FIBER 1.2g; IRON 1.4mg; CARBOHYDRATE 2.8g


          ***cant find my point calculator... nommie can you do it for me?*****
          Life is all about a$$; you're either covering it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, behaving like one, or you live with one.

          Comment


          • #6
            Salsa Chicken Fiesta

            2/3 cup Bisquick Heart Smart® mix
            2 tablespoons water
            1/4 cup fat-free egg product or 2 egg whites
            1 1/2 cups shredded reduced-fat Cheddar cheese (6 oz)
            3 boneless skinless chicken breasts, cut into 1/2-inch pieces
            1 1/4 cups Thick 'n Chunky salsa


            1. Heat oven to 400°F. Spray 8- or 9-inch square pan with cooking spray. In small bowl, stir together Bisquick® mix, water and egg product; spread in pan. Sprinkle with 1 1/4 cups of the cheese.
            2. In 10-inch nonstick skillet, cook chicken over medium-high heat, stirring frequently, until outsides turn white; drain. Stir in salsa; heat until hot. Spoon over batter in pan to within 1/2 inch of edges.
            3. Bake 22 to 25 minutes or until edges are dark golden brown. Sprinkle with remaining 1/4 cup cheese. Bake 1 to 3 minutes longer or until cheese is melted; loosen from sides of pan.
            High Altitude (3500-6500 ft): Do not use 8-inch pan. Use 3/4 cup Bisquick® mix. Increase first bake time to 25 to 30 minutes.



            Nutrition Information:

            1 Serving: Calories 190 ; Total Fat 5g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 45mg; Sodium 850mg; Total Carbohydrate 15g (Dietary Fiber 0g, Sugars 3g); Protein 22g Percent Daily Value*: Vitamin A 6%;
            Life is all about a$$; you're either covering it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, behaving like one, or you live with one.

            Comment


            • #7
              These all sound great
              Nommie

              Thought for the day: Handle every stressful situation like a dog. If you can't eat it or play with it, pee on it and walk away!

              Comment


              • #8
                Southwestern Slow Cooker Chicken and Potato Soup
                soups


                POINTS® Value: 5
                Servings: 4
                Preparation Time: 15 min
                Cooking Time: 420 min
                Level of Difficulty: Easy
                Get warm on frigid winter days with our spiced-up chicken soup. It's great if you're suffering from a cold or just from bored taste buds.


                3/4 pound uncooked boneless, skinless chicken breast, cut into 1-inch cubes
                2 medium sweet potato(es), peeled, cut into 1-inch cubes
                1 large onion(s), chopped
                29 oz canned diced tomatoes, salsa-style with chiles, undrained
                14 1/2 oz fat-free chicken broth
                1 tsp dried oregano
                1/2 tsp ground cumin
                1 1/2 cup frozen corn kernels, not thawed
                Instructions
                Mix chicken, potatoes, onion, tomatoes, broth, oregano and cumin in a 4-quart or larger slow cooker; cover and cook on low heat setting for at least 6 hours.


                Stir in corn; cover and cook on high heat setting until chicken is no longer pink in center and vegetables are tender, about 30 minutes. Yields about 1 1/4 cups per serving.
                Nommie

                Thought for the day: Handle every stressful situation like a dog. If you can't eat it or play with it, pee on it and walk away!

                Comment


                • #9
                  Oven-Fried Fish
                  main meals


                  POINTS® Value: 4
                  Servings: 4
                  Preparation Time: 10 min
                  Cooking Time: 15 min
                  Level of Difficulty: Easy
                  This seasoned, baked fish recipe is part of our Perfectly Simple series. Click here to view other recipes in this series.


                  2 sprays cooking spray
                  1 1/4 pound halibut fillet(s), or flounder fillets, four 5 oz pieces
                  1/8 tsp table salt, or to taste
                  1/8 tsp black pepper, freshly ground, or to taste
                  1 Tbsp Dijon mustard, or more to taste
                  1/3 cup dried bread crumbs
                  1 Tbsp Mrs. Dash Grilling Blends Mesquite, seasoning, or similar product
                  Instructions
                  Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.


                  Season fish fillets all over with salt and pepper; spread mustard all over both sides of fillets.


                  In a shallow dish, combine bread crumbs and mesquite seasoning; add fish fillets and turn to coat both sides. Transfer fillets to prepared baking sheet and spray surface with cooking spray. Bake until fish is fork-tender, about 10 to 15 minutes. Yields 1 fillet per serving.
                  Notes
                  This crispy coated fish boasts a distinct, smoky mesquite flavor. The coating’s crisp enough to mimic real fried fish but thanks to the oven, contains a fraction of the fat. Try the coating with chicken breasts, too.
                  Nommie

                  Thought for the day: Handle every stressful situation like a dog. If you can't eat it or play with it, pee on it and walk away!

                  Comment


                  • #10
                    Lasagna Roll Ups
                    Yield: 12 Servings
                    4 Points per serving

                    12 lasagna noodles
                    2 c Fat Free Ricotta Cheese
                    1/4 c egg substitute
                    1/4 c parsley
                    1 1/2 c part-skim mozzarella cheese
                    -divided
                    8 oz extra lean ground beef
                    28 oz Pasta Sauce

                    Preheat oven to 375 degrees. Cook noodles according to package directions and drain; rinse in cold water. Mix ricotta, egg, parsley and 1 cup mozzarella in a bowl; set aside.

                    Cook ground beef in skillet over medium heat until browned, drain fat. Spread 1/2 cup sauce in 9x13 baking dish. Spread 3 tablespoons ricotta mixture on each noodle, top with some ground beef and roll up.

                    Arrange seam sides down in baking dish. Top roll-ups with remaining sauce and mozzarella.

                    Bake loosely covered for 15 minutes. Remove cover and bake for 10 minutes longer or until brown and bubbly..

                    . . . . . . . . . .
                    Nommie

                    Thought for the day: Handle every stressful situation like a dog. If you can't eat it or play with it, pee on it and walk away!

                    Comment


                    • #11
                      Oven Fried Sesame Chicken

                      Oven Fried Sesame Chicken

                      4 chicken breasts (3 oz each)
                      2 tablespoons Soy sauce
                      1 minced garlic clove
                      Place soya sauce and garlic in a bowl add chicken turning once
                      remove chicken from soy sauce.
                      1 In a large zip lock bag -- add:
                      3 tablespoons sesame seeds
                      3 tablespoons flour
                      1/4 teaspoon salt
                      1/4 teaspoon pepper

                      Add chicken and shake until coated. Place chicken in a baking dish, well sprayed with cooking oil. Place 1 tsp. whipped butter (optional) on each chicken breast and bake at 400 for 30 minutes, or until done.
                      4 points per breast (without the butter used )
                      Life is all about a$$; you're either covering it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, behaving like one, or you live with one.

                      Comment


                      • #12
                        I'm not nommie, but my points calculator is right here on my desk.

                        Chicken barbeque with bourbon sauce = 7 points

                        Mexican chcken with almond cream sauce = 6 points

                        Salsa chicken fiesta = 4 points.

                        all of these sound wonderful!
                        I organize chores into catagories.
                        Things I won't do now; things I won't do later; things I'll never do.

                        Comment


                        • #13
                          I copied this from WW boards. The comments are from the poster. I have made something similar from aimee's adventures. I really need to make these to have on hand when I am running low on points.

                          Recipes
                          Angie's Meatloaf Muffins

                          From the kitchen of THEGIRLS61


                          Estimated POINTS® Values Per Serving | 4
                          Servings | 6

                          Main Meals | Community built RECIPE




                          Ingredients


                          1 pound uncooked lean ground beef (with 7% fat)
                          1/2 cup onion(s)
                          2 small stalk celery
                          1/2 cup bell pepper(s)
                          1/4 cup fat-free egg substitute
                          2 Tbsp fat-free half and half
                          2/3 cup dried bread crumbs
                          2 tsp kosher salt
                          1 tsp black pepper
                          1 clove garlic clove(s)
                          1 Tbsp Worcestershire sauce
                          1/2 cup ketchup
                          Cooking spray


                          Instructions


                          Preheat oven to 450 degrees. Finely chop onion, celery & bell pepper - saute' for 5 minutes in a 5 second spray of Pam - just until softened. Combine meat and vegetables in a medium bowl. Add egg substitute beaten with the half & half, Worcestershire sauce and bread crumbs. Mince the garlic clove and add to the meat mixture with the salt and pepper. Mix the meatloaf together with your hands. Spray a 12-cup muffin tin with cooking spray. Fill the muffin cups with slightly less than 1/3 cup each of the meat mixture. Top with about 1 teaspoon of ketchup on each muffin, spreading to cover. Bake for approximately 20 minutes.

                          Special Notes


                          I adapted this yummy recipe from one of Rachel Ray's 30 Minute Meals and made it Weight Watcher friendly. Two muffins equal four points - or, if you are low on points that day, have one muffin and load up on veggies!! Not only is it speedy - it's really satisfying! I built this recipe through the builder for point value accuracy. Enjoy!!
                          Nommie

                          Thought for the day: Handle every stressful situation like a dog. If you can't eat it or play with it, pee on it and walk away!

                          Comment


                          • #14
                            Black Pepper Citrus Chicken -CL

                            Be sure to use fresh, coarsely ground black pepper in this dish; finely ground will overpower the chicken.

                            1 tablespoon canola oil, divided
                            1 1/4 teaspoons freshly ground black pepper, divided
                            1/4 teaspoon salt
                            4 (6-ounce) skinless, boneless chicken breast halves
                            1 cup vertically sliced onion
                            2 teaspoons bottled minced garlic
                            1/4 cup white wine
                            2 tablespoons fresh orange juice
                            1 tablespoon fresh lemon juice
                            2 tablespoons chopped fresh parsley

                            Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Sprinkle 1/2 teaspoon pepper and salt over chicken. Add chicken to pan; cook 2 minutes on each side or until browned. Remove chicken from pan; keep warm. Add remaining 2 teaspoons oil to pan. Add onion and garlic to pan; sauté 2 minutes. Add wine; cook 1 minute. Return chicken to pan. Add remaining 3/4 teaspoon pepper and juices. Cover, reduce heat, and simmer 4 minutes or until chicken is done. Sprinkle with parsley.

                            Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons onion mixture)

                            EDITED TO ADD: this was outstanding! we loved it I will add my pic this weekend

                            NUTRITION PER SERVING
                            CALORIES 240(22% from fat); FAT 5.9g (sat 0.8g,mono 2.6g,poly 1.5g); PROTEIN 39.6g; CHOLESTEROL 99mg; CALCIUM 29mg; SODIUM 259mg; FIBER 0.5g; IRON 1.5mg; CARBOHYDRATE 3.8g
                            Last edited by Chefkel; 01-19-2007, 09:20 AM.
                            Life is all about a$$; you're either covering it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, behaving like one, or you live with one.

                            Comment


                            • #15
                              Spicy Pork Parmesan Cutlets

                              Spicy Pork Parmesan Cutlets



                              Serve with angel hair pasta, a tossed green salad, and--if you're having wine--a glass of Italian red.

                              1 (1-pound) pork tenderloin, trimmed
                              2 tablespoons flour
                              3/4 teaspoon salt, divided
                              1/8 teaspoon black pepper
                              2 teaspoons olive oil, divided
                              Cooking spray
                              1 cup vertically sliced onion (about 1 medium)
                              3 garlic cloves, thinly sliced
                              1 cup tomato-and-basil pasta sauce
                              1/4 teaspoon crushed red pepper
                              3 tablespoons chopped fresh basil
                              2 tablespoons grated Parmesan cheese

                              Preheat oven to 450°.
                              Cut pork crosswise into 12 (1-inch-thick) pieces. Place each piece between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or small heavy skillet. Combine flour, 1/2 teaspoon salt, and black pepper in a shallow dish. Dredge pork in flour mixture. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add half of pork; cook 2 minutes on each side or until browned. Remove pork from pan. Repeat with remaining 1 teaspoon oil and remaining pork.

                              Coat pan with cooking spray. Add onion and remaining 1/4 teaspoon salt; sauté 2 minutes. Add garlic; sauté 5 minutes or until onions are golden brown. Stir in sauce and red pepper; cook 30 seconds. Remove from heat; stir in basil.

                              Place pork on a jelly-roll pan coated with cooking spray. Top each piece with about 1 tablespoon pasta sauce mixture and 1/2 teaspoon cheese. Bake at 450° for 5 minutes or until pork is done and cheese is melted.

                              Wine note: These savory pork cutlets take much of their flavor from the tomato-basil sauce. Tomatoes are, of course, high in acidity, and basil has a distinct herbal tang. Both factors work well with a juicy, medium-bodied Italian red that's not too powerful or tannic. Italian Dolcettos fill the bill perfectly. A delicious wine: Conterno Fantino Dolcetto d'Alba "Bricco Bastia" 2005 ($21). -Karen MacNeil

                              Yield: 4 servings (serving size: 3 cutlets)

                              NUTRITION PER SERVING
                              CALORIES 227(30% from fat); FAT 7.5g (sat 2.1g,mono 3.6g,poly 0.7g); PROTEIN 26.8g; CHOLESTEROL 76mg; CALCIUM 90mg; SODIUM 734mg; FIBER 1.8g; IRON 2.2mg; CARBOHYDRATE 12.6g
                              Life is all about a$$; you're either covering it, laughing it off, kicking it, kissing it, busting it, trying to get a piece of it, behaving like one, or you live with one.

                              Comment

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