Saucy Ranch Baked Chicken and Vegetables

Ingredients:

1 (10 3/4 oz.) can reduced-fat cream of chicken soup

1 cup fat-free milk

1 (1 oz.) packet ranch dressing mix

1 tsp salt-free lemon pepper seasoning

2 tbsp reduced-fat parmesan cheese, grated

1/2 cup smoked gruyere cheese, shredded

8 small red potatoes, quartered

1 cup baby carrots

1 cup whole green beans, trimmed

4 boneless, skinless chicken breasts

Directions:

Preheat oven to 375°.  In a mixing bowl combine the soup, milk, ranch dressing mix, lemon pepper, parmesan, and gruyere cheese; stir until smooth and well combined then set aside.  Meanwhile place potatoes, baby carrots, and green beans in a large (2 qt.) baking dish; place chicken breasts on top of vegetables.  Pour sauce evenly over top of the chicken, then allow to bake 40 – 60 minutes or until chicken is cooked (no longer pink), potatoes are soft, and vegetables are crisp tender.  Serves 4. 

9 Weight Watchers points per serving!

Blackened Salmon

Ingredients:

1 tsp salt

3/4 tsp paprika

1/2 tsp dried thyme

1/2 tsp dried oregano

1/2 tsp basil

1/2 tsp ground black pepper

1/2 tsp onion powder

1/4 – 1/2 tsp cayenne pepper, to taste

1/4 tsp garlic powder

4 salmon filets

2 tbsp butter, unsalted

1 lemon, for juice

Directions:

To prepare seasoning mix, combine salt, paprika, thyme, oregano, basil, black pepper, onion powder, cayenne pepper, and garlic powder in a small bowl.  Divide mixture evenly among salmon filets, and rub over both sides of salmon.  Meanwhile melt butter in a large sauté pan; add salmon and cook 2 – 5 minutes per side (depending on thickness and size of filets) or until fish is cooked through and easily flaked with a fork.  Squeeze lemon juice over top of salmon and serve warm.  Serves 4.

6 Weight Watchers points per serving.  For fewer points, switch to light butter, margarine, olive oil, or even cooking spray!

Pineapple-Mustard Grilled Chicken

My hubby has done it again!  Yet another amazing summer grilling recipe :)  This chicken is sweet, tangy, fruity, and just a hint spicy... the perfect blend of everything.  I served it over top of coconut rice with steamed broccoli and it was absolutely amazing!

Ingredients:

2 tbsp Dijon mustard

1 (20 oz.) can sliced pineapple, in juice, juice reserved

1 tsp olive oil

1 clove garlic, minced

1 tsp dried tarragon

1/4 tsp salt

1/8 tsp ground black pepper

4 boneless, skinless chicken breasts

Directions:

In a bowl, whisk together Dijon mustard, pineapple juice, oil, garlic, tarragon, salt, and black pepper; set pineapple slices aside for later.  Pour half of the mixture into a separate bowl.  Add chicken to one serving of sauce to marinate; allow to marinate for 5 – 10 minutes.  Meanwhile heat grill.  When grill is heated place marinated chicken on grill; cook 10 – 15 minutes or until chicken is completely cooked through.  When chicken has about 5 to 6 minutes cooking time remaining add pineapple to grill; cook until warmed.  While chicken is cooking, pour reserved sauce into a small saucepan and cook until reduced and thickened.  Serve chicken with sauce over top.  Serves 4.

7 Weight Watchers points per serving.

Grilled Pork Tacos with Mango Salsa

Ingredients:

Pork

1 (1 lb.) pork tenderloin, trimmed

1 tbsp olive oil

1 tbsp Southwestern seasoning blend

1 tsp dried cilantro

1/2 tsp salt

Salsa

2 ripe mangos, peeled, cored, and chopped

1/2 red onion, diced

1/2 jalapeno, seeds removed, minced

1/4 cup fresh cilantro, chopped

1/8 tsp salt

3 tbsp fresh lime juice

8 small fat-free flour tortillas, warmed

Directions:

Preheat grill, then prepare pork.  To prepare pork, rub with olive oil and spices until completely coated;  let stand until grill is heated and ready to cook.  Place the pork onto the grill (make sure to coat with cooking spray before grilling!), and cook for about 8 minutes per side or until a meat thermometer reaches about 145°.  Remove the pork from grill and let rest for about 5 minutes.  Chop the pork into bite size pieces; set aside but keep warm.  Meanwhile, mix together all the salsa ingredients in a small mixing bowl until well combined.   Serve by evenly dividing up the pork between all tortillas with even amounts of salsa.  For some extra flavor, serve with lime wedges!  Serves 4.

7 Weight Watchers points per serving!

Spicy Pineapple Shrimp over Coconut Rice

Ingredients:

1 tbsp vegetable oil

1/2 red onion, diced

1 clove garlic, minced

1/2 tsp crushed red pepper flakes

2 tbsp soy sauce

1 lime, for juice

1 lb. raw shrimp, peeled and deveined, no tail

1 1/2 cups pineapple, peeled and cored, cut into small chunks

1/4 cup shredded coconut, sweetened

Chopped cilantro (optional)

1 cup cooked white or jasmine rice

3 tbsp shredded coconut

Directions:

In a large, deep skillet heat oil over medium-high heat; add onions, garlic, and crushed red pepper, continue cooking until onions become tender.  Add the soy sauce and lime juice; stir until well combined.  Add the shrimp to the pan; cook until shrimp are pink (about 3 – 5 minutes depending on size).  Add pineapple and 1/4 cup coconut and cook until warm.  Meanwhile mix together the cooked rice and 3 tbsp shredded coconut.  Serve shrimp over top of coconut rice, garnished with cilantro.  Serves 4.

8 Weight Watchers points per serving (about 1 cup prepared shrimp and 1/4 cup cooked rice).

Chinese Chicken Lettuce Wraps

These lettuce wraps are amazingly delicious!  Not only are they a great appetizer, but they are also perfect for a light summer dinner.  My husband was even filled up after eating about 4 of these for dinner!  As you can probably tell, I had to substitute iceberg lettuce for the Boston lettuce.  That is perfectly fine... you can also use romaine or bibb lettuce if you have trouble finding Boston.  The best part about this dish is how healthy it is, and that it fits perfectly for those on Weight Watchers!  Hope you love this recipe as much as me and my family do :)

Ingredients:

1 tsp sesame oil

2 garlic cloves, minced

1 cup shiitake mushrooms, minced

1 lb. ground chicken (or turkey)

3 cups coleslaw mix, no dressing

1/4 tsp salt

1/4 tsp ground ginger

1/8 tsp crushed red pepper

1 (8 oz.) can water chestnuts, drained, minced

2 green onions, minced

2 tbsp oyster sauce

2 tbsp soy sauce

1/4 cup cilantro, chopped

24 Boston lettuce leaves, washed

Directions:

Heat the sesame oil in a large, deep sauté pan or wok; add the garlic and mushrooms.  Cook for about 2 minutes, then add ground chicken or turkey; continue cooking about 8 minutes or until chicken is cooked through.  Add the coleslaw mix, salt, ginger, and crushed red pepper flakes; cook until cabbage has slightly wilted.  Remove from heat and add green onions, oyster sauce, soy sauce, and cilantro; stir until well combined.  Serve using about 3 tbsp of mixture per lettuce leaf.  Serves 8 (3 filled leaves per person). 

3 Weight Watchers points per serving!