Grilled Jalapeño Chicken

An oldie but a goodie...

Grilled Jalapeño Chicken

Photo by ALB

Ingredients

1/3 C fresh lime juice

¼ C honey

2 Tbsp fresh cilantro (I use almost the whole bunch)

2 Tbsp Soy Sauce

¼ tsp Salt

¼ tsp Pepper

3 Jalapeño peppers; halved and seeded (I use 5)

3 garlic cloves, chopped (I use 5)

6 (6-oz) skinned chicken breast halves, bone-in (or whatever is on sale)

Cooking Spray

1. Place first 8 ingredients in a blender; process until smooth. Combine mixture and chicken in a large heavy-duty zip-top plastic bag. Seal bag and marinate chicken in refrigerate 1 to 8 hours (I do up to a day ahead).
2. Prepare grill. Remove chicken from bag, reserving marinade. Place chicken on grill rack coated with cooking spray; cover and grill 12 minutes on each side OR until done, basting occasionally with reserve marinade. (This takes me about 7 minutes on each side).

6 servings

3points

159 Calories

2.6 g Fat

14.3g Carbohydrates.

.1g Fiber

62 mg Cholesterol

345mg Sodium

Adobo Tuna

This was really good. D prepped it while I was at work. He is not a big fish fan, but ate it and said it was good too. Not spicy at all. We had it with yellow rice/black beans.

Adobo Tuna

Adobo is a garlic, cumin, and sour-citrus marinade.

1/3 cup fresh lime juice
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1/4 teaspoon salt
4 garlic cloves, minced
4 (6-ounce) tuna steaks (about 1/2 inch thick)
1 teaspoon olive oil
1 teaspoon cracked pepper
Cooking spray
Lime slices (optional)

Combine first 5 ingredients in a large shallow dish; add fish, turning to coat. Cover and marinate in refrigerator 1 hour, turning fish occasionally.

Preheat broiler. Remove fish from dish, discarding marinade. Brush oil over fish; sprinkle with pepper. Place fish on broiler pan coated with cooking spray; broil 4 minutes or until medium-rare (do not turn). Garnish with lime slices, if desired.

Yield: 4 servings (serving size: 1 steak)

CALORIES 250 (33% from fat); FAT 9.3g (sat 2.2g,mono 3.5g,poly 2.5g); PROTEIN 38.3g; CHOLESTEROL 63mg; CALCIUM 6mg; SODIUM 123mg; FIBER 0.2g; IRON 1.9mg; CARBOHYDRATE 1.1g

Cooking Light, AUGUST 1997

Roasted Potato Salad

It had bacon, so of course I LOVED IT!

Roasted Potato Salad

Store the vinaigrette separately and toss with the potato mixture right before serving.

Potatoes:
2 teaspoons olive oil
1/4 teaspoon salt
4 pounds small red potatoes, quartered
Cooking spray
1/2 cup chopped green onions
1/4 cup chopped fresh parsley
4 bacon slices, cooked and crumbled

Vinaigrette:
2 1/2 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
2 teaspoons olive oil
1/2 teaspoon black pepper
1/4 teaspoon salt

Preheat oven to 450°.

To prepare potatoes, combine first 3 ingredients. Arrange evenly on a jelly-roll pan coated with cooking spray. Bake at 450° for 30 minutes or until tender. Let cool. Combine potatoes, onions, parsley, and bacon.

To prepare vinaigrette, combine vinegar and remaining ingredients in a jar. Cover tightly; shake vigorously. Add vinaigrette to potato mixture; toss well. Serve immediately.

Yield: 8 servings (serving size: 1 cup)
CALORIES 210 (18% from fat); FAT 4.3g (sat 0.9g,mono 2.5g,poly 0.5g); PROTEIN 5.5g; CHOLESTEROL 3mg; CALCIUM 30mg; SODIUM 260mg; FIBER 4.2g; IRON 2mg; CARBOHYDRATE 37.7g

Grilled Chicken with White Barbecue Sauce

I'm beginning to think that D just didn't want to read this week. He told me the rub on the chicken was something completely different than what it says here, and I nearly burned off my tongue. I ended up having to wipe off the rub. I liked the sauce. I'll have to prep it next time (yes, I liked the sauce well enough to try the chicken again.)

Update: He made it the right way.  It was delicious.

Grilled Chicken with White Barbecue Sauce

Photo by ALB

The chicken is seared over direct heat then moved to the cooler side of the grill. If using a charcoal grill, stack the coals on the right side of the grill.

Chicken:8 (8-ounce) bone-in chicken breast halves
1 teaspoon salt
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon paprika
1 teaspoon chipotle chile powder
Cooking spray

Sauce:
1/2 cup light mayonnaise
1/3 cup white vinegar
1 tablespoon coarsely ground black pepper
1/2 teaspoon ground red pepper
1 1/2 teaspoons fresh lemon juice
Dash of salt

Preheat grill to medium-hot using both burners.

To prepare chicken, loosen skin from breasts by inserting fingers, gently pushing between skin and meat. Combine salt and next 4 ingredients (salt through chile powder); rub under loosened skin.

Turn left burner off (leave right burner on). Coat grill rack with cooking spray. Place chicken on grill rack over right burner; grill 5 minutes on each side or until browned. Move chicken to grill rack over left burner. Cover and cook 35 minutes or until done, turning once. Remove chicken from grill; discard skin.

To prepare sauce, combine mayonnaise and remaining ingredients, stirring with a whisk. Serve
with chicken.

Yield: 8 servings (serving size: 1 breast half and about 2 tablespoons sauce)
CALORIES 252 (25% from fat); FAT 6.9g (sat 1.3g,mono 1.4g,poly 3.4g); PROTEIN 34.4g; CHOLESTEROL 91mg; CALCIUM 26mg; SODIUM 536mg; FIBER 0.6g; IRON 1.5mg; CARBOHYDRATE 10.9g
Cooking Light, MAY 2003

Grilled Herb-Coated Chicken Breasts

These were good. I think they would have been better breaded and done in the oven though. They had a tanginess, and would be good cold or in a chicken salad.
Reading the recipe and comparing it to the taste...I don't think D did the whole honey basting thing...

Grilled Herb-Coated Chicken Breasts

3/4 cup Herbed Lemon-Buttermilk Dressing
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 tablespoons finely chopped fresh parsley
2 tablespoons finely chopped fresh chives
1 teaspoon canola oil
1 teaspoon honey
Cooking spray

Combine Herbed Lemon-Buttermilk Dressing and chicken in a large zip-top plastic bag. Seal and marinate in refrigerator 1 hour or up to 8 hours, turning bag occasionally.

Prepare grill to medium-high heat.

Remove chicken from marinade, and discard marinade. Sprinkle the chicken evenly with salt and black pepper. Combine fresh parsley, chives, canola oil, and honey, stirring well. Spoon herb mixture evenly over tops of chicken breast halves. Place chicken, herb side down, on grill rack coated with cooking spray; grill 8 minutes each side or until done.

Yield: 4 servings (serving size: 1 chicken breast half)
CALORIES 222 (15% from fat); FAT 3.8g (sat 0.7g,mono 1.4g,poly 1.2g); PROTEIN 40g; CHOLESTEROL 99mg; CALCIUM 44mg; SODIUM 540mg; FIBER 0.3g; IRON 1.5mg; CARBOHYDRATE 4.6g
Cooking Light, AUGUST 2005

Herbed Lemon-Buttermilk Dressing

This all-purpose dressing is similar to ranch dressing. It's great as a marinade on chicken, dressing on salad, and dip with cut-up vegetables.

3/4 cup fat-free buttermilk
1/3 cup low-fat mayonnaise
1 tablespoon grated lemon rind
1 tablespoon finely chopped onion
1 teaspoon finely chopped fresh chives
1 teaspoon finely chopped fresh basil
1 teaspoon finely chopped fresh thyme
2 teaspoons fresh lemon juice
2 teaspoons Dijon mustard
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 garlic clove, minced

Combine all ingredients, stirring with a whisk until dressing is well blended.
Note: Refrigerate dressing in an airtight container for up to five days; stir well before using.

Yield: 1 1/4 cups (serving size: 1 tablespoon)
CALORIES 12 (23% from fat); FAT 0.3g (sat 0.0g,mono 0.1g,poly 0.2g); PROTEIN 0.4g; CHOLESTEROL 0.0mg; CALCIUM 13mg; SODIUM 89mg; FIBER 0.1g; IRON 0.0mg; CARBOHYDRATE 1.9g
Cooking Light, AUGUST 2005

Easy Mushroom Orzo

We had this last night with the Chicken and Walnut Sauce. It was good. D says it was easy to make. I probably could do it looking at the directions.

Easy Mushroom Orzo

1 teaspoon olive oil
2 garlic cloves, minced
1 tablespoon finely chopped fresh parsley
2 tablespoons water
2 tablespoons dry white wine
1 tablespoon low-sodium soy sauce
1/2 teaspoon dried thyme
1/4 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (8-ounce) package mushrooms, halved
2 cups hot cooked orzo (about 1 cup uncooked rice-shaped pasta)

Heat oil in a large saucepan over medium-high heat. Add garlic; sauté 1 minute. Add parsley and next 8 ingredients (through mushrooms); cook 10 minutes or until mushrooms are tender, stirring occasionally. Combine mushroom mixture and orzo in a medium bowl, and toss well to combine.

Yield: 4 servings (serving size: 2/3 cup)

CALORIES 229 (7% from fat); FAT 1.9g (sat 0.4g,mono 0.8g,poly 0.1g); PROTEIN 9.6g; CHOLESTEROL 0.0mg; CALCIUM 19mg; SODIUM 283mg; FIBER 2.6g; IRON 2.3mg; CARBOHYDRATE 43g

Cooking Light, JUNE 2005

Chipotle Barbecued Chicken

This is a random posting, but I love this recipe and I have the cookbook opened to write it down.

Chipotle Barbecued Chicken

Photo by ALB

Ingredients
2 tsp dried oregano
2 tsp dried thyme
1 tsp ground coriander
1 tsp ground cumin
1 tsp black pepper
3 garlic cloves, minced
1 TBSP vegetable oil
3 pounds assorted chicken pieces, skinned
1 (7 oz) can chipotle chiles in adobo sauce
1 tsp vegetable oil
1C chopped onion
2 garlic cloves, minced
1 C ketchup
3/4 C water
1/4 C packed brown sugar
3 TBSP cider vinegar
1 TBSP prepared mustard
1 TBSP Worcestershire sauce
Cooking Spray

1. Combine first 6 ingredients in a small bowl; stir in 1 TBSP oil. Rub herb mixture over chicken pieces. Place chicken in a shallow dish or a large heavy-duty zip-top plastic bag; cover or seal and marinade in refrigerator for 1 to 4 hours (we don't marinade, we just rub).

2. Prepare grill.

3. Open can of chiles. Take out 4, and 1 TBSP of sauce. Finely chop the chiles. (I leave in the seeds for heat, and use 2-3 TBSP of sauce). Reserve remaining chiles and sauce for another use.

4. Heat 1 tsp oil in a medium nonstick skillet over medium-high heat; add onion and garlic. Cook 5 minutes or until tender, stirring constantly. Stir in chopped chiles and cook 1 minute stilring constantly. Add adobo sauce. Stir in ketchup and next 5 ingredients. Bring to a boil. Reduce heat, and simmer 10 minutes. Remove from heat, and set aside.

5. Place chicken on grill rack coating with cooking spray; cover and grill 10 minutes on each side. Brush with chipotle mixture. Grill 15 minutes or until chicken is done, turning occasionally and basting with sauce.

6. Use extra sauce for dipping and licking your fingers.

Yield: 6 servings; serving size-3oz.

Cal 258
Fat 7.8
Fiber 2.5

Chicken and Mushrooms in Garlic White Wine Sauce

I made this last night, so you know it was easy. The only problem I had was there wasn't a lot of sauce. It evaporated in the pan pretty fast. Perhaps I should turn down the heat.

Taste was pretty good. I couldn't taste the tarragon, but we are at the bottom of a jar, so that may be why. Also I like pepper, so every time it called for 1/8 tsp, I put in 1/4.

Overall, quick and easy and satisfying. I would have again.

Chicken and Mushrooms in Garlic White Wine Sauce

Substitute your favorite dried herb for the tarragon, if you prefer. Dried basil or parsley would both work in this dish.

4 ounces uncooked medium egg noodles
1 pound skinless, boneless chicken breast halves
2 tablespoons all-purpose flour, divided
1/2 teaspoon salt, divided
1/4 teaspoon black pepper, divided
2 tablespoons olive oil, divided
1 tablespoon bottled minced garlic
1/2 teaspoon dried tarragon
1 (8-ounce) package presliced mushrooms
1/2 cup dry white wine
1/2 cup fat-free, less-sodium chicken broth
1/4 cup grated Parmesan cheese

Cook noodles according to package directions, omitting salt and fat. Drain and keep warm.

Cut chicken into 1-inch pieces. Place chicken breast halves in a shallow dish. Combine 1 tablespoon flour, 1/4 teaspoon salt, and 1/8 teaspoon pepper, stirring well with a whisk. Sprinkle flour mixture over chicken; toss to coat.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add chicken to pan; sauté 4 minutes or until browned. Remove chicken from pan. Add remaining 1 tablespoon oil to pan. Add garlic, tarragon, and mushrooms to pan; sauté for 3 minutes or until liquid evaporates and mushrooms darken. Add white wine to pan; cook 1 minute. Stir in remaining 1 tablespoon flour; cook 1 minute, stirring constantly. Stir in broth, remaining 1/4 teaspoon salt, and remaining 1/8 teaspoon pepper; cook 1 minute or until slightly thick, stirring frequently.

Return chicken to the pan. Cover and simmer 2 minutes. Uncover; cook 1 minute or until chicken is done. Stir in noodles; cook 1 minute or until thoroughly heated. Place about 1 1/2 cups chicken mixture on each of 4 plates; top each serving with 1 tablespoon cheese.

Yield: 4 servings

CALORIES 350 (29% from fat); FAT 11.1g (sat 2.6g,mono 6.2g,poly 1.4g); PROTEIN 34.3g; CHOLESTEROL 99mg; CALCIUM 91mg; SODIUM 502mg; FIBER 1.2g; IRON 2.5mg; CARBOHYDRATE 26.5g

Cooking Light, NOVEMBER 2006

Honey-Rosemary Pork Tenderloin

Damn! I like this. Of course it had honey on it and I love honey. And I love rosemary.
We had it with spinach and rosemary potatoes. I'm pretty sure it was easy...I was going to make the marinade, but D offered, and I said ok. He did the whole grill thing, because I don't know how to use a charcoal grill.

Honey-Rosemary Pork Tenderloin

1 TBSP mustard seeds (D used ground mustard)
1/3 C white wine vinegar
1 TBSP chopped fresh rosemary
2 TBSP honey
1/2 tsp salt
1/4 tsp pepper
1 (1-pound) pork tenderloin, trimmed
Cooking Spray

1. Place mustard seeds in a mortar. Using a pestle, grind until crushed.

2. Combine crushed mustard seeds, vinegar, and next 4 ingredients in a small bowl; stir with a whisk. Place pork in a heavy-duty sip-top plastic bag. Pour vinegar mixture over pork; seal. Marinate in refrigerator at least 8 hours, turning bag occasionally.

3. Prepare grill.

4. Remove pork from bag, discarding marinade. Place pork on grill rack coated with cooking spray. Insert meat thermometer into thickest part of pork. Cover and grill 20 minutes or until meat thermometer registers 160, turning pork occasionally. Remove pork from grill; let stand 10 minutes before slicing.

4 Servings (serving size: 3 oz)

Calories, 187
Fat 4.6
Fiber .04

Shrimp Vindaloo

Pretty much shrimp can't be bad in any meal. This dish is no exception. Yum! Spicy.

D made it. He said it was easy to make. We had it with rice. I didn't get to test my new recipe...hahaha.



Shrimp Vindaloo



Although most people know this fiery stew as an Indian dish, it actually was created in the Portuguese-Indian colony of Goa. The name comes from two of the curry's key ingredients--vinho, which refers to wine vinegar, and alhos, which means garlic. The original Goan version was not as spicy, but as India adopted the dish as its own, the seasonings became hotter. Vindaloos are often made with meat, but this seafood version is pleasantly light. Customize according to your preference--just go up or down on the ground red pepper to suit your taste. Serve over white or brown rice to cut the heat.



2 teaspoons minced peeled fresh ginger
1/2 teaspoon salt1/2 teaspoon dry mustard
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/4 to 1/2 teaspoon ground red pepper
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1 tablespoon red wine vinegar
1 tablespoon canola oil
1 1/2 cups chopped onion
2 tablespoons minced peeled fresh ginger
3 garlic cloves, minced
1 1/4 cups fat-free, less-sodium chicken broth
2 tablespoons golden raisins, chopped (we didn't use)
1 pound medium shrimp, peeled and deveined


Combine first 9 ingredients in a small bowl. Add vinegar, stirring to form a paste; set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add onion, and sauté for 2 minutes. Stir in 2 tablespoons ginger and garlic; sauté for 20 seconds. Add spice paste; cook 30 seconds, stirring constantly. Stir in broth and raisins. Simmer, uncovered, 10 minutes. Add shrimp; cook for 4 minutes or until shrimp are done, stirring occasionally.



Yield: 4 servings (serving size: about 3/4 cup)



CALORIES 208 (26% from fat); FAT 5.9g (sat 0.7g,mono 2.4g,poly 1.9g); PROTEIN 25.3g; CHOLESTEROL 127mg; CALCIUM 87mg; SODIUM 607mg; FIBER 1.9g; IRON 3.4mg; CARBOHYDRATE 12.5g



Cooking Light, APRIL 2005

How to Cook Basmati Rice

So I don't keep having to try to remember...

Basmati Rice

Place 1Cup of rice in a medium-size heavy saucepan and add 1 3/4 cups water. Bring to a boil. Reduce heat to low, cover, and simmer for 15 minutes. Turn off the heat and let the rice rest (covered) for few minutes before serving.

Roasted Asparagus with Balsamic Browned Butter

I made this. SUPER EASY! And it was good. Sweet, amazingly enough.

Roasted Asparagus with Balsamic Browned Butter

Photo by ALB

Ingredients
40 asparagus spears, trimmed (about 2 pounds)
Cooking spray
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
2 tablespoons butter
2 teaspoons low-sodium soy sauce
1 teaspoon balsamic vinegar
Cracked black pepper (optional)
Grated lemon rind (optional)--didn't use

Preparation
Preheat oven to 400°.
Arrange asparagus in a single layer on a baking sheet; coat with cooking spray. Sprinkle with salt and pepper. Bake at 400° for 12 minutes or until tender.

Melt butter in a small skillet over medium heat; cook 3 minutes or until lightly browned, shaking pan occasionally. Remove from heat; stir in soy sauce and balsamic vinegar. Drizzle over asparagus, tossing well to coat. Garnish with cracked pepper and rind, if desired.

Yield: 8 servings (serving size: 5 spears)
CALORIES 45 (60% from fat); FAT 3g (sat 1.8g,mono 0.9g,poly 0.2g); PROTEIN 1.9g; CHOLESTEROL 8mg; CALCIUM 18mg; SODIUM 134mg; FIBER 1.7g; IRON 0.7mg; CARBOHYDRATE 3.9g
Cooking Light, SEPTEMBER 2007

Chicken Français

I made this. HAHAHAHA! It was easy to prep until I got it into the pan. Then the egg stuff cooked, and the chicken cooked but not together. D has made this before, he was wary of me making it. But he had to work late and I didn't want to wait. I made it with rice (I didn't make it right, once again) and Asparagus with Brown Butter (good). The taste of the chicken was very good. The way it looked...HAHAHAHAHA!

Chicken Français

Photo by ALB

Ingredients

3/4 cup egg substitute

1/4 cup (1 ounce) grated fresh Parmesan cheese

1/4 cup chopped fresh parsley

1/4 cup dry white wine

2 tablespoons fresh lemon juice

1/4 teaspoon salt

1/8 teaspoon hot pepper sauce

3 garlic cloves, minced

8 (4-ounce) skinless, boneless chicken breast halves

1/4 cup all-purpose flour

1 tablespoon olive oil, divided

Cooking spray

2 tablespoons butter

1/4 cup dry white wine

3 tablespoons fresh lemon juice

Preparation
Combine first 8 ingredients in a shallow dish.

Place each chicken breast half between 2 sheets of plastic wrap, and pound to 1/4-inch thickness using a meat mallet or rolling pin. Dredge chicken in flour, and dip in the egg substitute mixture.

Heat 1 1/2 teaspoons oil in a large nonstick skillet coated with cooking spray over medium heat. Add 4 chicken breast halves; cook 4 minutes on each side or until done. Remove chicken from pan; keep warm. Wipe the drippings from pan with a paper towel. Repeat the procedure with 1 1/2 teaspoons oil and the remaining chicken.

Melt butter in pan; add 1/4 cup wine and 3 tablespoons juice. Bring to a boil; cook for 10 seconds. Serve immediately over chicken.

Yield: 8 servings (serving size: 1 chicken breast half and 2 teaspoons sauce)

Nutritional Information
CALORIES 211 (30% from fat); FAT 7g (sat 3g,mono 2.7g,poly 0.7g); PROTEIN 30.3g; CHOLESTEROL 76mg; CALCIUM 70mg; SODIUM 269mg; FIBER 0.2g; IRON 1.6mg; CARBOHYDRATE 5g

Cooking Light, JANUARY 2001

Pasta Spirals with Pepperoni and Tomato

First, this is from the Complete Pasta Cookbook. It is my first recipe from there. I made it.
Second, I didn't do anything to "lighten" it up, but I'm sure you can. Third, the portions are HUGE! So you probably could make this 6 servings easily (10 points). Fourth, it needed cheese but you know...that's why I'm here to begin with.

So I made this. Start the pasta water before anything else. It was pretty easy to make

Pasta Spirals with Pepperoni and Tomato

main meals
POINTS® Value: 16
Servings: 4

Ingredients
1 medium onion(s)
1 medium red pepper(s)
1 medium green pepper(s)
1 Tbsp olive oil
1 3/4 pound canned diced tomatoes
2 Tbsp canned tomato paste
1 1/2 tsp garlic, minced
6 oz pepperoni
3 Tbsp parsley
16 oz uncooked penne

Instructions
1. Chop the onion. Halve, core and seed the peppers. Cut the flesh into dice.
2. Heat the oil in a medium saucepan, add the onion and cook for 2-3 minutes until it starts to color. Stir in the bell peppers, tomatoes, tomato paste, garlic and paprika, bring to a boil and simmer uncovered for about 15-20 minutes until reduced and thickened.
3. Slice the pepperoni and stir into the sauce with 2 tablespoons of the chopped parsley. Season to taste with salt and pepper.
4. Meanwhile, cook the pasta in plenty of boiing water according to the instructions on the package. Drain well. Divide among bowls and top with sauce.

Stuffed Pork Chops

We got this from WeWa's Greatest Hits. D makes this. I have never tried. D says it is easy to make. We had this with broccoli. The stuffing doesn't really get crisp, but I like soggy stuffing so I think it is really good. You have to chop the celery and onion finely. If you don't, the taste can get overpowering of whichever isn't chopped finely.

Stuffed Pork Chops
4 Servings

4 (1/4-pound) boneless loin pork chops, trimmed of all visible fat
3 TBSP plain dried bread crumbs
1/2 celery stalk, finely chopped
1/2 small onion, finely chopped
2 TBSP fat-free egg substitute
1 TBSP chopped flat-leaf parsley
1 TBSP chopped sage
Freshly ground black pepper

1. Cut a large deep pocket in the side of each chop with a very sharp knife.
2. Combine the bread crumbs, celery, onion, egg substitute, parsley, sage and pepper in a medium; skewer the edges with toothpicks to hold them together, if necessary.
3. Preheat the oven to 400F. Spray 1-quart shallow baking pan with nonstick spray.
4. Spray a large nonstick skillet with nonstick spray and set over medium heat. Add the stuffed chops and cook, turning once, until golden brown on each side. Transfer to the baking pan; cover with foild and bake until the meat is no longer pink and the vegetables in the stuffing are tender, about 10 minutes. Remove the foil and continue baking until the stuffing is golden and slightly crispy, 10 minutes more.

Per Serving: (1 chop with 2 TBSP stuffing): 208 Calories; 9 g fat; 3 g Sat Fat; 70 mg Chol; 101 mg Sod; 5 g Carb; 1 g Fiber; 26 g Protein; 28 mg Calc. Points: 5

Green Beans with Lemon and Garlic

These were really good with the Chicken with Provencal Sauce. Very light tasting.

Green Beans with Lemon and Garlic

2 cups water
1 1/2 pounds green beans, trimmed
1 1/2 tablespoons olive oil
1 1/2 tablespoons butter
1 garlic clove, minced
2 tablespoons fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons chopped fresh parsley (didn't use)

Bring water to a boil in a large skillet. Add beans; cover, reduce heat, and simmer for 8 minutes or until tender. Drain beans; pat dry.

Heat oil and butter in pan over medium heat. Add garlic, and sauté 30 seconds. Add beans, juice, salt, and pepper; cook 2 minutes or until thoroughly heated. Sprinkle with parsley.

Yield: 6 servings
CALORIES 49 (40% from fat); FAT 2.2g (sat 0.6g,mono 1.2g,poly 0.2g); PROTEIN 1.7g; CHOLESTEROL 2.5mg; CALCIUM 37mg; SODIUM 111mg; FIBER 1.1g; IRON 1.1mg; CARBOHYDRATE 7.2g
Cooking Light, JULY 2005

Chicken with Provencal Sauce

I couldn't find Herbes de Provence, so I made some
(1 Tbsp Marjoram, 1Tbsp Thyme, 1/2 tsp rosemary, 1/2 tsp Basil, 1/4 tsp sage, 1/4 tsp fennel, 1/4 tsp poultry seasoning).

D made this. It was really good. Our only though was maybe the chicken be breaded.
We had with green beans with lemon and garlic, and rice.

Chicken with Provencal Sauce

4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 tablespoons olive oil
1 garlic clove, minced
1 cup fat-free, less-sodium chicken broth
1 1/2 teaspoons dried herbes de Provence
1 teaspoon butter
1 teaspoon fresh lemon juice
Fresh thyme sprigs (optional)

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 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 broth and herbes de Provence; 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; add butter and lemon juice, stirring until butter melts. Serve sauce over chicken. Garnish with thyme sprigs, if desired.

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

CALORIES 248 (30% from fat); FAT 8.2g (sat 1.8g,mono 4.5g,poly 1g); PROTEIN 40.2g; CHOLESTEROL 101mg; CALCIUM 32mg; SODIUM 376mg; FIBER 0.3g; IRON 1.5mg; CARBOHYDRATE 1g

Cooking Light, JANUARY 2005