Orange-Crumbed Baked Chicken

Orange-Crumbed Baked Chicken

4 servings- 3 points

• 2 Tbsp orange juice
• 2 Tbsp Dijon mustard
• ½ tsp reduced-sodium soy sauce
• ¾ cup whole-wheat cracker crumbs
• 1 Tbsp grated orange zest
• ¼ tsp onion powder
• ¼ tsp freshly ground pepper
• Four 3 oz skinless boneless chicken thighs

Preheat the oven to 350°F; spray a nonstick baking sheet with nonstick cooking spary.

In a small bowl, combine the orange juice, mustard, and soy sauce. On a sheet of wax paper, combine the cracker crumbs, orange zest, onion powder, and pepper. Brush the chicken on both sides with the mustard mixture, then dredge in the crumbs, firmly pressing the crumbs to coat both sides. Place the chicken on the baking sheet. Bake 15 minutes; turn over and bake until cooked through, 15-20 minutes longer.

Italian Pizza Bake

Pizza goodness without the grease and guilt : )

Italian Pizza Bake

2 servings-4 points

• 1/3 cup Bisquick Heart Smart mix
• 2 Tbsp fat-free egg product or 1 egg white
• 1 Tbsp water
• 1/8 tsp garlic powder
• ¼ cup diced green or yellow bell pepper
• ¼ cup chopped onion
• ½ cup cut-up cooked chicken breast
• ½ cup diced tomatoes with Italian herbs, drained (from 28-oz can)
• ¼ tsp Italian seasoning
• ¼ cup shredded reduced-fat mozzarella cheese

Heat oven to 400°F. Spray 8x4-inch loaf pan with cooking spray. In small bowl, stir Bisquick mix, egg product, water, and garlic powder; spread in pan.

In 10-inch nonstick skillet, cook bell pepper and onion over medium-high heat, stirring frequently, until tender. Stir in chicken, tomatoes and Italian seasoning; cook until hot. Spoon over batter. Sprinkle with cheese.

Bake 20 to 23 minutes or until golden brown; loosen from sides.

Source: bettycrocker.com

Nutritional Information: Calories: 190 Total Fat: 4.5g Cholesterol: 35mg Sodium: 390mg Total Carbohydrate: 20g Dietary Fiber: 1g Protein: 18g
Vitamin A: 8% Vitamin C: 20% Calcium: 20% Iron: 10%

Dietary Exchanges: 1 Starch; 0 Other Carbohydrate; 1 Vegetable; 2 Very Lean Meat; ½ Fat

Chicken in Sweet and Zesty Raisin Sauce

Chicken in Sweet and Zesty Raisin Sauce

4-6 servings- 5 points

• 1 Tbsp olive oil
• 1 ½ lbs. boneless, skinless chicken breasts
• 1 can (14.5 oz) diced tomato
• ¾ cup Sun-Maid Natural Raisins
• 3 Tbsp lemon juice
• 3 Tbsp packed brown sugar
• 2 tsp grated fresh ginger or ½ tsp dried ginger
• ¼ tsp cinnamon
• ¼ tsp black pepper

Heat oil in a large skillet over medium-high heat.

Brown chicken breasts 3 minutes on each side. Remove from pan and set aside.

To Skillet, add tomatoes, raisins, lemon juice, brown sugar, ginger, cinnamon, and pepper.

Bring to a boil, reduce heat and simmer 3-5 minutes or until slightly reduced.

Add chicken breasts to pan. Cover and simmer 10-15 minutes until chicken is cooked through.

Source: Sunmaid.com

Cacciatore Chicken Breasts

Cacciatore Chicken Breasts

2 servings- 6 points

• ½ medium onion, sliced and separated into rings
• ½ medium green pepper, sliced
• 1 Tbsp olive oil
• 2 boneless, skinless, chicken breast halves (5 ounces each)
• ¾ cup canned stewed tomatoes
• 2 Tbsp white wine or chicken broth
• ¼ tsp garlic salt
• ¼ tsp dried rosemary, crushed
• 1/8 tsp pepper

In a large skillet, sauté onion and green pepper in oil until crisp-tender. Remove and keep warm. Cook chicken over medium-high heat for 4-5 minutes on each side or until juices run clear. Remove and keep warm.

Add the tomatoes, wine or broth, garlic salt, rosemary, and pepper to the skillet; cook and stir until heated through. Add onion mixture. Serve over chicken.

Source: Taste of Home

Nutritional Information: 1 chicken breast half with 3/4 cup vegetables equals 272 calories, 10 g fat (2 g saturated fat), 78 mg cholesterol, 462 mg sodium, 12 g carbohydrate, 2 g fiber, 30 g protein.

Diabetic Exchanges: 4 very lean meat, 2 vegetable, 1-1/2 fat.

Crockpot Chunky Veggie Chili

Here is the original recipe (not sure where I got it from). I have made some revisions to the original and I must say this is AMAZING!!! I have made it more than once : )

• 1 med. zucchini, cut into 1/2" pieces (1-1/2 c)
• 1 med. green pepper, coarsely chopped (1 c)
• 1/2 c coarsely chopped onion
• 1/2 c coarsely chopped celery
• 2 cloves garlic, minced
• 2-3 t chili powder
• 1 t dried oregano, crushed
• 1/2 t ground cumin
• 2 14-1/2 oz cans Mexican-style stewed tomatoes
• 1 17 oz can whole kernel corn
• 1 15 oz can black beans, rinsed and drained
• 1 8 oz jar salsa

Put the zucchini, pepper, onion, celery, garlic, spices in crockpot. Stir in undrained tomatoes, corn, and drained beans, and salsa. Cook low for 8-10 hours or high for 4-5 hours. Ladle into bowls and top with a dollop of ff sour cream.

I made this into 8 servings at 3 points each. I did add an extra zucchini, used regular stewed tomatoes (not Mexican), and added 2 pouches of Boca crumbles the last hour of cooking (which did add .5pts to each serving).

Skillet Tacos

Overall, I found this recipe to be delicious! Simple mexican and similar to tacos!

• 1/4 pound lean ground turkey
• 2 tablespoons chopped onion
• 2 tablespoons chopped green pepper
• 1 can (8 oz) tomato sauce
• 1/2 cup uncooked elbow macaroni
• 1/2 cup water
• 1/4 cup picante sauce
• 2 tablespoons shredded fat-free cheddar cheese
• 1/4 cup crushed baked tortilla chip scoops
• 1/4 cup avocado
• Iceberg lettuce wedges and fat-free sour cream, optional

In a large nonstick skillet coated with nonstick cooking spray, cook the turkey, onion and green pepper over medium heat until turkey is no longer pink.
Stir in the tomato sauce, macaroni, water, and picante sauce. Bring to a boil.
Reduce heat; cover and simmer for 10-15 minutes or until macaroni is tender.
Divide between two plates; top with cheese, tortilla chips and avocado.
Serve with lettuce and sour cream if desired.

Taken from Taste of Home (lightandtasty.com)

Nutrition Facts: 1 cup (calculated w/o optional ingredients) equals 267 calories, 9 g fat (2 g saturated fat), 46 mg cholesterol, 795 mg sodium, 30 g carbohydrate, 3 g fiber, 18 g protein.
Diabetic Exchange: 2 lean meat, 1-1/2 starch, 1 vegetable.
WWP: 5