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Slow Cooker Chicken Parmesan

Yield: 4 servings
Ingredients:

    1/3 cup seasoned bread crumbs
    2 tablespoons flour
    4 (4 oz each) raw boneless, skinless chicken breasts (1 lb total)
    2 egg whites
    1 ½ cups marinara sauce
    ¾ cup 2% shredded Mozzarella cheese

Directions:

    Spread the bread crumbs across the bottom of a large dry skillet and bring over medium heat. Cook for a few minutes, stirring every minute or so to rotate which crumbs are on the bottom until the crumbs are browned.
    Combine the flour and chicken breasts in a large Ziploc bag and seal shut. Shake until the breasts are coated with the flour.
    In a shallow bowl, lightly beat the 2 egg whites. Place the bread crumbs on a separate shallow bowl or plate. Dip one floured chicken breast in the egg whites, coating all sides, and then press it into the bread crumbs. Flip the breast to coat with crumbs and then place it into your slow cooker. Repeat with three remaining breasts, creating a single layer of breaded chicken breasts at the bottom of your slow cooker.
    Spread the marinara sauce over the top of the chicken layer. Place the lid on your slow cooker and cook on low for 5-6 hours. About 15-20 minutes before the cooking is finished, add the cheese so it can melt. Serve and enjoy!

Weight Watchers SmartPoints:
7 per serving (SP calculated using the recipe builder on weightwatchers.com)

Weight Watchers Points Plus:
7 per serving (P+ calculated using the recipe builder on weightwatchers.com)

Nutrition Information:
299 calories, 18 g carbs, 7 g sugars, 9 g fat, 2 g saturated fat, 33 g protein, 2 g fiber (from myfitnesspal.com)

This paragraph from http://www.emilybites.com/2015/09/zuppa-toscana-tuscan-soup.html
A while back, my mom and I had lunch together at Olive Garden and we both got the soup/salad/bread lunch. This was when I first tried their Zuppa Toscana and I was immediately a huge fan. I couldn’t wait to try making it myself! I found a copycat recipe online that looked easy to lighten up and then I waited all Summer for the weather to cool off so I could make it and post it here for you all. Fall is finally here and so is soup season! I finally made this lightened up Zuppa Toscana (Italian for Tuscan Soup) and it was worth the wait. The serving size is huge and filling with hearty potatoes, spicy sausage, spinach, bacon and a creamy broth. You’ll never believe it’s only 236 calories or 5 Weight Watchers SmartPoints!

Zuppa Toscana

This Zuppa Toscana is quick and easy to make and perfect for those Fall and Winter months when you want something warm and hearty! You can also make this once and bring it for lunches throughout the week! If you’re on a soup kick, be sure to check out my soup category for favorites like Butternut Squash Soup, Creamy Chicken & Wild Rice Soup, Broccoli Cheese Soup, Cheeseburger Soup, Chicken & Dumplings, Spaghetti & Meatball Soup, Chicken Tortilla Soup, Slow Cooker White Bean Soup, Roasted Tomato Basil Soup and more!
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Zuppa Toscana

Yield: 6 (1 & 2/3 cups) servings
Ingredients:

    4 uncooked strips center cut bacon, diced
    1 lb hot Italian poultry sausage, casings removed (I use Wegmans poultry sausage but you can use chicken or turkey sausage)
    1 medium onion, diced
    2 garlic cloves, minced
    32 oz fat free low sodium chicken broth
    24 oz (1 ½ lbs) potatoes, cubed into bite-sized pieces (I used baby yellow potatoes so I did not peel them but if you use Russets or some other types you may want to peel them before chopping)
    3 oz baby spinach
    1 ½ cups fat free half and half
    Salt and pepper, to taste

Directions:

    Bring a skillet over medium heat and add the diced bacon. Cook the bacon until it starts to sizzle and then stir occasionally, continuing to cook it until the bacon pieces are crisp and red/browned. Remove the bacon pieces to a paper towel and dispose of the bacon grease.
    Bring a stock pot or dutch oven over medium heat and add the sausage. Cook for a few minutes, breaking apart with a wooden spoon until it starts to brown a bit. Once the meat starts to break apart, add the onion and garlic and stir together. Continue to cook while breaking up meat and stirring regularly until sausage is cooked through and onions are softened.
    Pour the chicken broth into the stock pot and increase heat until broth comes to a boil. Stir in the cubed potatoes and wait for the soup to return to a boil. Reduce the heat back to medium and allow to boil for 10 minutes until the potatoes are cooked. Stir in the baby spinach for 1-2 minutes until wilted. Stir in the half and half and allow to heat through another 1-2 minutes. Add salt and pepper to taste. Serve hot and garnish with the bacon pieces from step 1.

Weight Watchers SmartPoints:
5 per (1 & 2/3 cup) serving (SPs calculated using the recipe builder on weightwatchers.com)

Weight Watchers Points Plus:
6 per (1 & 2/3 cup) serving (P+ calculated using the recipe builder on weightwatchers.com)

Nutrition Information:
236 calories, 30 g carbs, 4 g sugars, 7 g fat, 2 g saturated fat, 17 g protein, 3 g fiber (from myfitnesspal.com)

Slow Cooker Beef and Barley Soup

Only 275 Calories per serving

Yield: 8 (1 & 1/2 cups) servings

Ingredients:

2 lbs uncooked lean, trimmed boneless beef chuck steak, chopped into bite-sized pieces)
1 medium onion, chopped
2 celery stalks, chopped
5 medium carrots, peeled and sliced
1 cup sliced white mushrooms
3 garlic cloves, minced
1 cup uncooked pearl barley
48 oz low sodium fat free beef broth
8 oz can tomato sauce
2 tablespoons Worcestershire sauce
¼ cup chopped fresh parsley
2 teaspoons salt
1 teaspoon black pepper

Directions:

Place all ingredients in your slow cooker and stir to combine. Cook on low for 8-9 hours or on high for 4 hours.

Weight Watchers SmartPoints:
6 per (1 & 1/2 cup) serving (SmartPoints calculated using the recipe builder on weightwatchers.com)
Weight Watchers Points Plus:
7 per (1 & 1/2 cup) serving (P+ calculated using the recipe builder on weightwatchers.com)
Nutrition Information:
275 calories, 28 g carbs, 5 g sugars, 6 g fat, 2 g saturated fat, 28 g protein, 5 g fiber (from myfitnesspal.com)

adapted from multiple sources: Framed Cooks, Pip and Ebby and Nutmeg Nanny

Roasted Cauliflower Chicken Bolognese

Alternating roasted cauliflower for high calorie pasta noodles not only makes this bolognese recipe lighter and healthier, but the flavor from the roasting gives this dish that extra something special.

Servings        Prep Time      Cook Time
6 servings     15 minutes      20 Minutes

Ingredients

2 medium head of cauliflower chopped into florets
1 lb ground chicken breast
1 25oz jar of marinara sauce
4 cloves of garlic minced
1 small onion finely chopped
1 tsp dried parsley
1 tsp dried oregano
3 tsp olive oil divided
Salt and pepper to taste

Instructions

Preheat oven to 425 degrees. Line a late baking sheet with parchment paper and mist with cooking spray.

Place cauliflower florets in a large bowl. Add in 2 tsp olive oil, and salt & pepper. Toss well to coat. Transfer cauliflower to baking sheet, place in oven and roast until golden brown, about 18-20 minutes.

Meanwhile, make bolognese sauce by heating remaining olive oil in a large skillet over medium high heat. Add in onions and garlic, and cook for about 1-2 minutes.

Add in ground chicken, dried oregano and parsley, and cook, whole breaking up with a wooden spoon, until chicken is browned.

Turn heat to low, stir in marinara sauce, cover, and simmer for another 10-15 minutes. Divide roasted cauliflower onto 6 plates, and top with bolognese sauce.

Recipe Notes

Entire recipe makes 6 servings
Serving size is about 1 cup cauliflower, 1/2 cup bolognese sauce
Each serving = 5 Smart Points

PER SERVING: 197 calories; 6g fat; 1g saturated fat; 16g carbohydrates; 3g fiber; 3g sugar; 19g protein

Chicken Pad Thai with Zoodles

Have You Heard?

Have you heard about Zoodles lately! If you haven’t heard of these “noodles”, they are simply spiraled zucchini. Since about 2015 Kitchen Aid appliances and others have been promoting gadgets which spiralize everything from zucchini, carrots, and such. It’s a great substitute for regular, high calorie pasta or rice noodles, and it takes on the flavor of whatever you are cooking it with, very nicely.

After having such great success with it in many other recipes, the original poster (Wendy Zitzman from http://www.laaloosh.com/recipe/chicken-pad-thai-zoodles/) decided to try it in one of her most favorite noodle based recipes ever – Pad Thai. So instead of traditional Thai rice noodles, Wendy used her Zoodles instead. She writes, "it turned out fantastic! It was delicious, and filling, and definitely helped to satiate my craving for Pad Thai." Sooooo... If you have a couple of extra Smart Points to spare, she recommends adding some crushed peanuts on top, just before serving – it really helps to give that authentic, restaurant feel. Thanks to Wendy and Enjoy!

Fresh, light and flavorful, this is one seriously delicious, yet low calorie, Pad Thai.

Using “Zoodles” instead of traditional rice noodles, this beloved recipe gets a very healthy makeover.

Servings Prep Time Cook Time
4 servings 15 minutes 15 minutes

Ingredients

1 lb boneless skinless chicken breast diced
3 medium zucchini spiraled
1 medium red bell pepper thinly sliced
1/3 cup carrots shredded
1 small white onion thinly sliced
1 tbsp olive oil
3 cloves of garlic minced
3 tbsp reduced fat peanut butter
3 tbsp reduced sodium soy sauce
1 tbsp honey
1 tbsp fish sauce
1 tsp red pepper flakes
1 tsp toasted sesame oil
1/4 cup cilantro finely chopped
1/4 cup green onion chopped
Juice of 1 lime

Instructions

In a large skillet or wok, heat oil over medium high heat. Add in chicken and garlic, and sauté until chicken is cooked through and browned, about 5-7 minutes. Remove from pan and set aside.

Return pan to heat, and add in white onions and bell pepper. Cook, stirring often, until veggies are tender, about 3-4 minutes. Return chicken to pan, and add in “zoodles”, and cook for another 2-3 minutes, stirring/tossing often. Transfer entire pan to a large bowl.

In a small bowl, whisk together peanut butter, soy sauce, sesame oil, lime juice, honey, fish sauce, and red pepper flakes.

Pour sauce into the large bowl with the chicken and veggies. Toss well to combine. Top with cilantro and green onions.

Recipe Notes

Entire recipe makes 4 servings
Serving size is about 1 1/2 cups
Each serving = 6 Smart Points

PER SERVING: 257 calories; 11g fat; 1.5g saturated fat; 11g carbohydrates; 1g fiber; 5g sugar; 30g protein

Saturday, April 29, 2017