Cajun Chicken Pasta

 

Cajun Chicken Pasta

8 ounces uncooked linguine1 pound chicken breast strips
1-2 tsp Cajun seasoning (or to taste)
1 tbsp olive oil
1 medium red bell pepper, thinly sliced
1 medium yellow bell pepper, thinly sliced
8 oz fresh mushrooms, sliced
1/2 red onion, sliced
3 cloves garlic, minced
2 medium tomatoes, diced
1 cup fat free low sodium chicken broth
1/3 cup skim milk
1 tbsp flour
3 tbsp light cream cheese
fresh cracked pepper
2 scallions, chopped
salt to taste
Smart Balance cooking spray


Prepall your vegetables. In a small blender make a slurry by combining milk, flour and cream cheese. Setaside.

Seasonchicken generously with Cajun seasoning, garlic powder and salt.

Prepare pasta in salted water according to package directions.

Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and addhalf of the chicken. Sauté5 to 6 minutes or until done, set asideon a plate and repeat with the remaining chicken. Set aside.

Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and garlic to skillet, sauté 3-4 minutes. 

Add mushrooms and tomatoes and sauté3-4 more minutes or until vegetables are tender. Seasonwith 1/4 tsp salt, garlic powder and fresh cracked pepper to taste.

Reduce heat to medium-low; add chicken broth and pourin slurry stirring about 2 minutes.

Return chicken to skillet; adjustsalt and Cajun seasoning to taste, cookanother minute or two until hot, then addlinguine; tosswell to coat. Topwith chopped scallions and enjoy!

Weight Watchers: 8 Points+

This recipe came from SkinnyTaste.com - what an amazing website - check it out!

BLTAs

BLTA

2 slices turkey bacon, cooked
2 slices tomato
1-2 leaves of lettuce
2 slices reduced fat wheat bread, toased
1/4 avocado

Build the sandwich, slice in half and enjoy!

Weight Watchers Points+ = 8pts+

Kale Chips

Before I made these, I heard that these tasted like potato chips and I laughed.  I figured it was time to try them.  While they weren't *exactly* like potato chips - I was pleasantly surprised.  Once I started eating them, they grew on me and I soon devoured the whole plate!

Kale Chips

1 bunch kale

1 tablespoon olive oil

1 teaspoon kosher salt

Preheat an oven to 350 degrees. Line a non insulated cookie sheet with parchment paper.

With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.

Bake until the edges brown but are not burnt, 10 to 15 minutes.               

Weight Watchers Points+ = 1 point+

Salsa Scalloped Potatoes

Salsa Scalloped Potatoes

20 ounces potatoes 

2/3 cup green pepper, diced 

1 medium onion, thinly sliced 

2 tablespoons butter

3 tablespoons all-purpose flour 

1 1/2 cups 1% low-fat milk, heated 

1/2 teaspoon cumin powder 

3/4 cup lowfat cheddar cheese, grated 

1/4 cup salsa, well drained 

1/4 tablespoon salt

Preheat oven to 350º.  Spray 2 quart casserole with non stick spray. Peel and thinly slice potatoes, then place in a 
microwaveable casserole dish and cover. Microwave Potatoes on High for 7 minutes, stirring 
once.

 
In bottom of sprayed casserole dish layer 1/2 the potatoes, peppers, onions, repeat and set 
aside.

In medium saucepan melt butter. Add flour blending well. Add milk and cumin and cook over 
med-high heat, stirring until thickened. Whisk in grated cheese until smooth. Stir in salsa. 

Pour milk mixture over potatoes. Bake for 35 minutes or until potatoes are tender and the top 
is bubbly and golden.

Weight Watchers Points +6 

Recipe found here.

Baked Corn Flake Chicken

Baked Corn Flake Chicken

4 4oz Skinless, boneless chicken breasts

1/4 C. Fat Free Ranch Dressing

1/2 C. Corn flakes-Crushed

Spices of choice (parsley, garlic powder, onion powder, etc)

Salt (optional)

Pam

Preheat oven to 350º. Mix spices, salt, and corn flakes in a bowl and set aside. 

Dip Chicken in Fat Free Ranch Dressing. Roll chicken in corn flake mixture. Spray rack with pan under it with Pam. Put chicken on rack. Cook until chicken is done, about 45 minutes to 1 hour.

Weight Watchers Points+ 4.5

Recipe found here.

BBQ Turkey Joes

BBQ Turkey Joes

1 pound(s) uncooked ground turkey breast    1/2 item(s) (medium) bell pepper(s), chopped    1/2 medium sweet red pepper(s), chopped    1/2 medium onion(s), chopped    1/8 tsp cayenne pepper    1 cup(s) barbecue sauce    4 item(s) mixed-grain hamburger roll(s), sliced in half     Brown turkey in a nonstick skillet coated with cooking spray, about 8 to 10 minutes. Drain off liquid. Add peppers and onion and cook until tender, about 3 minutes. Add barbecue sauce and cayenne pepper; heat thoroughly, stirring frequently, about 2 minutes. Top bottom half of buns with turkey mixture; cover with top half of bun and serve. Weight Watchers Points+ 8 Recipe found here.

Chicken Sausage and Veggie Kabobs

These kabobs were delicious!  I pulled them off the skewers and mixed it all in a bowl.  I munched on the leftovers for days!

 Chicken Sausage and Veggie Kabobs

2 tbsp olive oil

2 tbsp white vinegar

3 tsp Italian seasonings

4 colored peppers, cut into sections

2 large red onion, cut into sections

4 cups whole button mushrooms

8 chicken sausage links, cut into thirds

10-15 skewer sticks

Mix the first three ingredients together.  Toss chopped veggies and sausage in the mixture.  Skewer pieces in alternating order.  

Grill on medium for 20-25 minutes, occasionally turning.

Serves 6.  Weight Watchers PointsPlus = 8


Chicken Sausage and Veggie Kabobs

2 tbsp olive oil

2 tbsp white vinegar

3 tsp Italian seasonings

4 colored peppers, cut into sections

2 large red onion, cut into sections

4 cups whole button mushrooms

8 chicken sausage links, cut into thirds

10-15 skewer sticks

Mix the first three ingredients together.  Toss chopped veggies and sausage in the mixture.  Skewer pieces in alternating order.  

Grill on medium for 20-25 minutes, occasionally turning.

Serves 6.  Weight Watchers PointsPlus = 8

Mexican Style Brown Rice Casserole

This recipe comes from the Weight Watcher's website.  I used fresh spinach instead of frozen and also doubled the amount of cilantro because, well, I love cilantro.  This was super easy to make and was delicious and flavorful.  This would be a great make-ahead casserole: prepare ahead of time and freeze it before baking.  

Mexican Style Brown Rice Casserole

1 spray(s) cooking spray

4 cup(s) cooked brown rice

1 1/4 cup(s) salsa

1 tsp Durkee Ground Cumin Seed, or other brand

15 oz canned refried beans

10 oz frozen corn kernels, thawed

4 oz canned green chili peppers, mild, diced

1 Tbsp chili powder

10 oz fresh spinach

3/4 cup(s) low-fat shredded cheddar cheese, divided

4 Tbsp cilantro, fresh, chopped

Preheat oven to 375ºF. Coat a 2-quart rectangular, round or oval baking dish with cooking spray.

In a large bowl, combine rice, salsa and cumin. Spoon 2 cups of rice mixture into prepared baking dish and spread out to evenly cover bottom of dish.

In another large bowl, combine refried beans, corn, chili peppers and chili power. Using a rubber spatula, scrape bean mixture on top of rice layer and smooth out top.

Squeeze out any excess water from spinach or collard greens and then spread on top of bean layer; sprinkle with 6 tablespoons of cheese. Top with remaining rice mixture and smooth out top; sprinkle with remaining cheese.

Place casserole on a large rimmed baking sheet to catch any spillage. Bake until heated through and cheese is browned and bubbling, about 30 minutes. Sprinkle with cilantro (if desired), cut into 6 pieces and serve. 

Serves 6.  Weight Watchers PointsPlus = 8

Mexican Style Brown Rice Casserole

1 spray(s) cooking spray

4 cup(s) cooked brown rice

1 1/4 cup(s) salsa

1 tsp Durkee Ground Cumin Seed, or other brand

15 oz canned refried beans

10 oz frozen corn kernels, thawed

4 oz canned green chili peppers, mild, diced

1 Tbsp chili powder

10 oz fresh spinach

3/4 cup(s) low-fat shredded cheddar cheese, divided

4 Tbsp cilantro, fresh, chopped

Preheat oven to 375ºF. Coat a 2-quart rectangular, round or oval baking dish with cooking spray.

In a large bowl, combine rice, salsa and cumin. Spoon 2 cups of rice mixture into prepared baking dish and spread out to evenly cover bottom of dish.

In another large bowl, combine refried beans, corn, chili peppers and chili power. Using a rubber spatula, scrape bean mixture on top of rice layer and smooth out top.

Squeeze out any excess water from spinach or collard greens and then spread on top of bean layer; sprinkle with 6 tablespoons of cheese. Top with remaining rice mixture and smooth out top; sprinkle with remaining cheese.

Place casserole on a large rimmed baking sheet to catch any spillage. Bake until heated through and cheese is browned and bubbling, about 30 minutes. Sprinkle with cilantro (if desired), cut into 6 pieces and serve.

 Serves 6.  Weight Watchers PointsPlus = 8

Skinny Mexican Enchilada Casserole

This is an easy casserole and can be made ahead of time and frozen before baking.  This was surprisingly low in Weight Watchers points, but flavorful - and my favorite part, cheesy!

Skinny Mexican Enchilada Casserole

1 pound ground turkey breast

1 medium onion, chopped

2 cups each: tomato sauce and enchilada sauce

15 oz can of pinto beans and juice

12 corn tortillas

3 cups grated fat-free cheddar cheese

1/4 cup sliced black olives

In a large, heavy skillet sprayed with nonstick spray, brown ground turkey and chopped onion over medium-high heat, stirring constantly. Add tomato sauce, enchilada sauce and beans with juice. Heat until simmering. 

Put a layer of meat sauce in a large casserole sprayed with nonstick spray. Add a single layer of 3 tortillas. Add another layer of meat sauce. Cover with 1/4 of the cheese and olives. Repeat three more layers of 3 tortillas, meat sauce, cheese and olives. 

Bake in a preheated 325º oven for 50 to 60 minutes, or until hot.

Serves 10.  Weight Watchers PointsPlus = 6

Skinny Mexican Enchilada Casserole

1 pound ground turkey breast

1 medium onion, chopped

2 cups each: tomato sauce and enchilada sauce

15 oz can of pinto beans and juice

12 corn tortillas

3 cups grated fat-free cheddar cheese

1/4 cup sliced black olives

In a large, heavy skillet sprayed with nonstick spray, brown ground turkey and chopped onion over medium-high heat, stirring constantly. Add tomato sauce, enchilada sauce and beans with juice. Heat until simmering. 

Put a layer of meat sauce in a large casserole sprayed with nonstick spray. Add a single layer of 3 tortillas. Add another layer of meat sauce. Cover with 1/4 of the cheese and olives. Repeat three more layers of 3 tortillas, meat sauce, cheese and olives. Bake in a preheated 325º oven for 50 to 60 minutes, or until hot.

Serves 10.  Weight Watchers PointsPlus = 6