Weight Watchers Parmesan Chicken Cutlets Recipe
Ingredients
1/4 cup parmesan cheese, grated
2 tablespoons dried Italian seasoned breadcrumbs
1/8 teaspoon paprika
1 teaspoon dried parsley
1/2 teaspoon garlic powder
1/4 teaspoon fresh ground pepper
4 boneless skinless chicken breasts (about 1 pound)
Directions:
1 Preheat oven to 400 degrees.
2 In resealable plastic bag, combine cheese, crumbs and all seasonings; shake well.
3 Transfer mixture to plate; dip each chicken breast in cheese mixture, turning to coat all sides.
4 Arrange on nonstick baking sheet.
5 Bake until chicken is cooked through, 20-25 minutes.
Nutritional Facts for Weight Watchers Parmesan Chicken Cutlets
Serving Size: 1 (128 g)
Servings Per Recipe: 4
Amount Per Serving:
Calories 178.0
Calories from Fat 45
Total Fat 5.0 g
Saturated Fat 1.8 g
Cholesterol 81.0 mg
Sodium 299.2 mg
Total Carbohydrate 3.3 g
Dietary Fiber 0.3 g
Sugars 0.3 g
Protein 28.1 g
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BAKED MOZZARELLA CHICKEN ROLLS
INGREDIENTS
2 lbs. boneless skinless chicken breasts (8 4-ounce pieces)
1 cup whole wheat Italian style bread crumbs
6 tablespoons grated Parmesan cheese, divided
5 ounces fresh baby spinach
1 clove minced garlic and olive oil for sauteeing
½ cup part-skim ricotta cheese
? cup beaten egg whites (I used something similar to Egg Beaters)
3 ounces fresh mozzarella cheese, thinly sliced
1 cup marinara sauce
fresh basil for topping
INSTRUCTIONS
Prep the chicken: Cut the chicken into 8 pieces and pound the pieces until they are thin (for quick cooking) and have expanded in surface area (for more filling). Place the breadcrumbs in a shallow bowl with 2 tablespoons of Parmesan cheese and set aside.
Prep the filling: Chop the spinach and saute it with the garlic and just a drizzle of olive oil for 2-3 minutes or until just barely wilted. Combine the sauteed spinach with the ricotta, Parmesan cheese, and 2-3 tablespoons of the egg whites. Place the remaining egg whites in a separate shallow bowl and set aside.
Assemble the chicken: Oil the bottom of a large baking dish and preheat the oven to 450 degrees. Place one piece of chicken on a flat working surface. Put a spoonful of ricotta-spinach filling right in the middle and roll the chicken up so that the edges meet to form a “seam”. Dip the entire chicken roll in egg whites, and then roll it in the breadcrumbs. Place in a baking dish, seam side down. Repeat for the remaining 7 pieces of chicken. Bake for 25 minutes.
Finishing touches: After 25 minutes, the chicken should be cooked through (white on the inside) and browned on the top. Cover the chicken with the marinara sauce and slices of fresh Mozzarella. Bake for another 3-5 minutes or until cheese is melting. Sprinkle with fresh basil.
NOTES
Don’t try to cram all the pieces too close together because if the sides are touching each other, they won’t get crispy. Leaving a little space between each piece allows the breadcrumbs to bake, brown, and crispify perfectly.
Taco Casserole Recipe
ingredients
1 7oz. bag Nacho Cheese Doritos, crushed
1 lb. hamburger, browned
1 pkg. taco seasoning, mixed according to directions
1 (8 oz.) pkg. shredded Cheddar cheese
1 (8 oz.) pkg. shredded Mozzarella cheese
Shredded Lettuce
Sliced tomato
Layer ingredients in 9 x 13 pan as listed - crushed chips, meat and seasonings, 2/3 of cheese, lettuce, tomato, and remaining cheese. Bake at 350 degrees for 15 minutes.
Grilled Chicken with Strawberry-Pineapple Salsa
Ingredients:
1 teaspoon olive oil
Salsa:
2 slices fresh pineapple, each 1/2-inch thick, patted dry
1 cup whole strawberries (about 5 ounces), diced
1/4 cup finely chopped red onion
3 to 4 tablespoons chopped fresh mint leaves
1 to 2 teaspoon sugar
1/8 teaspoon crushed red pepper flakes
1 medium lemon
Chicken:
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
2 teaspoons salt-free steak seasoning blend
1/4 teaspoon salt
Instructions:
Preheat the grill to medium high. Brush a grill pan or grill rack with the oil. Heat the grill pan or rack on the grill for about 2 minutes, or until hot. Grill the pineapple for 2 minutes on each side. Transfer to a cutting board and let cool slightly, about 2 minutes, before chopping.
Meanwhile, in a medium bowl, stir together the remaining salsa ingredients except the lemon. Grate 1 teaspoon lemon zest, reserving the lemon. Stir the zest and chopped pineapple into the strawberry mixture. Set aside.
Sprinkle both sides of the chicken with the seasoning blend and salt. Grill for 5 minutes on each side, or until no longer pink in the center. Transfer to plates. Squeeze the reserved lemon over the chicken. Serve with the salsa on the side.
Nutritional Info:
Calories 191
Fat 3g
Saturated Fat 0.5g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 1g
Cholesterol 66mg
Sodium 223mg
Carbohydrate 14g
Fiber 2g
Sugars 10g
Protein 27g
Trans Fat 0g
per serving
Baked Sweet and Sour Chicken
Ingredients
- 3-4 boneless chicken breasts (I used 2 large ones)
- salt and pepper to taste
- 1 cup cornstarch
- 2 eggs, beaten
- ¼ cup canola oil
- ¾ cup sugar
- 4 teaspoons ketchup
- ½ cup white vinegar
- 1 tablespoon soy sauce
- 1 teaspoon garlic
- cooked rice, for serving
-
Instructions
- Preheat oven to 325 degrees F.
- Cut the chicken breasts into small, bite-sized cubes. Season with salt and pepper.
- In a pie plate or similarly shallow bowl, add cornstarch. In another pie plate, add the beaten eggs.
- Dip each piece of chicken into the cornstarch and then dip into the eggs. Set aside.
- In a large pan, heat oil over medium high heat. Add the chicken, in batches as needed. Brown the chicken. You are only browning, not cooking the chicken.
- Place chicken in a 9×13 baking dish.
- In a medium bowl, add the sugar, ketchup, white vinegar, soy sauce and garlic salt. Stir to combine and pour over the chicken evenly.
- Place the baking dish in the oven and bake for 1 hour, stirring ever 15 minutes.
- Serve over rice
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