Chicken Sauté with Pine Nuts

Recipe courtesy of LBR_NJ

POINTS® Value: 5

Servings: 4

Preparation Time: 13 min

Cooking Time: 12 min

Level of Difficulty: Moderate

Pan sauces like this one take advantage of tasty tidbits left behind when sautéing poultry or meat.

• 2 Tbsp all-purpose flour

• 1/2 tsp table salt

• 1/4 tsp black pepper

• 1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces

• 2 tsp olive oil

• 1 1/3 oz pine nuts, about 4 tsp

• 1 pound asparagus, thin

• 2 medium shallot(s), chopped

• 2 medium garlic clove(s), minced

• 2 Tbsp fresh tarragon, chopped

• 1 cup fat-free chicken broth, reduced-sodium

• 1/8 tsp black pepper, or to taste

Instructions

• Preheat oven to 400ºF.

• In a flat dish or plate, stir together flour, salt and pepper. Dredge chicken in flour, coating both sides and patting off excess.

• In a large, nonstick skillet, warm olive oil over medium-high heat. Add chicken and sauté on both sides until nicely browned. Transfer chicken to a baking sheet and place in oven until cooked through, about 8 minutes.

• While chicken is baking, make asparagus and pine nut topping: Reduce heat to medium and add pine nuts to pan. Sauté until golden brown, about 2 minutes. Add asparagus, shallots and garlic; sauté until tender, about 4 minutes. Remove from pan and set aside.

• Add tarragon and chicken broth to pan and boil until broth is reduced by half. Return vegetables to pan, season with pepper and stir to heat.

• Set each breast on a plate and top with asparagus mixture. Serve immediately.

• Flavor Booster: Use a grill pan to sear chicken and give the poultry appealing grill marks. At the same time you can eliminate the flour and olive oil. Spray the grids of a stovetop grill pan with nonstick cooking spray. Heat the pan until a drop of water sizzles. Add the chicken breasts. Sear 2 minutes per side. Finish the chicken in the oven as directed.

Broiled Shrimp Scampi

Recipe courtesy of Lishie0729 & Cathy&John

1 1/2 pounds large shrimp, peeled and deveined, tails left on, patted dry
1 tablespoon olive oil
2  garlic cloves, minced
Coarse salt and ground pepper
2 tablespoons fresh lemon juice
2 tablespoons chopped fresh parsley
Lemon wedges, for serving

1.   Heat broiler with rack set 4 inches from heat. Place shrimp on a large broiler proof rimmed baking sheet.

2.   Sprinkle with oil and garlic, and season generously with salt and pepper; toss to coat. Arrange shrimp in a single layer.

3.   Broil until opaque throughout, 3 to 4 minutes. Sprinkle with lemon juice and parsley; toss to combine. Serve immediately; garnish with lemon wedges.

Per serving: 215 calories; 6.3 grams fat; 34.7 grams protein; 2.8 grams carbohydrates; 0.1 gram fiber.

Baked Ziti with Turkey Sausage

Recipe courtesy of Kristen8/16/03

Makes 8 servings POINTS value per serving: 6

Ingredients
3/4 pound mild turkey sausage, casings removed
1 medium onion, chopped
1 medium green bell pepper, cored, seeded and chopped
One 28-oz can diced tomatoes
One 10-oz package frozen peas, thawed
2 Tbsp tomato paste
1 tsp dried oregano
1 tsp dried basil
1/2 tsp dried thyme
1/2 tsp fennel seeds
1/2 tsp freshly ground black pepper
12 oz dried whole wheat ziti, cooked according to the package's
instructions and drained
6 oz fat-free Mozzarella cheese, grated*
Note* If the cheese is too soft to grate easily, allow it to "harden"
in the freezer for 15 minutes, and then proceed.

Instructions

• Position the rack in the center of the oven and preheat the oven to 350°F. 
• Crumble the sausage meat into a large saucepan and brown over medium heat, stirring often, about 4 minutes. 
• Drain off any fat, then add the onion and bell pepper. Cook, stirring often, until softened, about 3 minutes. 
• Stir in the tomatoes, peas, tomato paste, oregano, basil, thyme, fennel seeds, salt and pepper. Bring to a simmer, then reduce the heat and cook uncovered 5 minutes, stirring often. 
• Stir in the pasta and half the grated cheese. Spread evenly into a 9 x 13-inch baking pan. Top evenly with the remaining cheese. 
• Bake until the cheese has melted and the casserole is bubbling, about 20 minutes. Let stand 10 minutes at room temperature before serving.

Angel Hair Pasta with Plum Tomatoes and Fresh Basil

Recipe courtesy of linda98ny

4 servings: 5pts per serving.

6oz angel hair pasta
1Tbs extra virgin olive oil
1 garlic clove crushed (I add a little more but we
like garlic)
6 plum tomatoes, peeled, seeded and chopped
1/2 cup minced fresh basil
1/2 tsp salt
2 tsp balsamic vinegar
1 1/2 oz Parmesan cheese, shaved

Cook pasta according to package directions.  Drain,
set aside and keep warm.
In a large nonstick skillet, heat the oil.  Add the
garlic and sauté until fragrant about 30 sec.  Add the
tomatoes and cook, stirring as needed, until softened,
about 5 min.  Stir in the basil, salt and pepper: cook
until the tomatoes are very soft, about 5 min.  Pour
over the pasta; toss with vinegar. Serve topped with
the parmesan. 

Per serving: 268 calories, 8g total fat, 3mg saturated
fat, 8mg cholesterol, 504 mg sodium, 39g total
carbohydrate, 3g fiber, 11g protein, 170mg calcium

15 Minute Chicken Rice & Broccoli Dinner

Recipe courtesy of ilovemynatester

(Diabetes association (online))
Number of Servings: 4 
Serving Size:  1/4th of recipe 

Ingredients

1 Tbsp oil          
boneless chicken breast halves  4 ea        
1 can condensed reduced-sodium cream of chicken soup
1 1/2 cups water          
2 cups Minute White Rice, uncooked          
fresh broccoli florets 2 cups        
Preparation Instructions 

1. Heat oil in large nonstick skillet on medium-high heat. Add chicken; cook 4 minutes on each side or until cooked through. Remove from skillet. 
2. Add soup and water to skillet. Bring to boil.  
3. Stir in rice and broccoli. Top with chicken; cover.  Cook on low heat 5 minutes. Note: Increase oil to 2 tbsp. if using a regular skillet.  

Exchanges Per Serving
3 Starch
3 Very Lean Meat
1 Fat

Nutrition Information
Amount per serving
Calories 410
  Calories From Fat 90
Total Fat 10  g
  Saturated Fat 3  g
Cholesterol 65  mg
Sodium 660  mg
Total Carbohydrate 46  g
  Dietary Fiber 3  g
  Sugars 2  g
Protein 33  g

Tortilla Soup

Recipe courtesy of Kristen8/16/03

POINTS® Value: 2
Servings:  4
Preparation Time:  20 min
Cooking Time:  20 min
Level of Difficulty:  Easy  
Mexican cooks serve this soup as a nourishing, comforting first course. But you can add diced cooked chicken or turkey to turn it into a fulfilling, healthy main course. 

4 medium corn tortilla(s)
1/2 tsp garlic salt
1 small onion(s), chopped
1 medium garlic clove(s), minced
2 medium tomato(es), cored and chopped
1 average serrano chile, cored, seeded and minced (use 1 chile)
1 medium yellow pepper(s), cored and chopped
3 cup fat-free chicken broth
2 Tbsp cilantro, minced
1/4 tsp table salt
1/4 tsp black pepper

Instructions
Preheat oven to 400ºF. Sprinkle each tortilla with 1/8 teaspoon garlic salt, then cut each into 6 wedges. Place on cookie sheet; bake until crisp, about 8 to 10 minutes. Remove from oven and set aside.  In a food processor fitted with a steel blade, combine onion, garlic, tomatoes, chile and pepper. Process until vegetables are finely
chopped.  Coat a 3-quart pot with cooking spray. Add vegetables; sauté until crisp-tender, about 5 minutes. Add chicken broth; simmer until vegetables are tender and flavors are blended, about 5 minutes. Stir in cilantro, salt and pepper.  Spoon soup into 4 bowls. Top each with 1/4 toasted tortillas. Yields about 1 1/2 cups per serving.

Pacific Sizzle Salad

Recipe courtesy of divagrrl23

INGREDIENTS
1 (11-oz.) can mandarin orange segments, chilled and drained
1 mango, peeled and cubed
1 medium avocado, peeled, pitted and cubed
1 medium cucumber, peeled, seeded and cubed
1 red bell pepper cut into thin strips
3 tablespoons lime juice
2 tablespoons ginger flavored soy sauce
1 tablespoon stir fry sauce
2 tablespoons brown sugar
2 tablespoons minced red onion
2 tablespoons minced cilantro

DIRECTIONS
1. In large bowl, toss together mandarin oranges, mangos, avocado,
cucumber and bell pepper with lime juice.
2. Combine remaining ingredients for dressing small bowl; blend well
and toss gently with mandarin orange mixture.
3. Stir in cilantro and serve immediately.