2 tsp. fresh rosemary, divided
4 (4-ounce) thin, skinless chicken cutlets
Salt and pepper to taste
2 tsp. olive oil
2 thinly sliced shallots
2 minced garlic cloves
2 Tbsp. balsamic vinegar
2 cups halved grape tomatoes
1/4 cup chicken broth
2 tsp. drained capers
1 Tbsp. lemon zest
Chop rosemary and reserve 1 1/2 tsp. Sprinkle the chicken cutlets with remaining 1/2 tsp. rosemary, salt and pepper. Heat the olive oil in a large skillet over medium-high heat. Add chicken and cook just until browned and cooked through, 2 to 3 minutes per side. Transfer chicken to a platter and keep warm.
Add shallots and garlic cloves to same skillet and cook over medium heat until softened, about 2 minutes. Add 2 Tbsp. balsamic vinegar and cook, stirring with a wooden spoon and scraping up any browned bits from bottom of pan, until vinegar evaporates.
Stir in grape tomatoes, chicken broth, capers, lemon zest and remaining 1 1/2 tsp. rosemary. Cook, stirring frequently, until tomatoes are softened, about 3 minutes. Return chicken and any accumulated juices to skillet; heat through and serve.
4 servings – 182 Calories, 22 g protein, 6 g carbs, 9 g fat
For the Fajitas:
3/4 teaspoon chili powder
1/4 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1/2 teaspoon salt
4 skinless chicken breast halves, boned and defatted
4 teaspoons olive oil
For the Salad:
4 cups mixed salad greens
2 cups thinly sliced red onion
2 medium tomatoes, cut into wedges
1/2 cup chopped scallions
1/4 cup sliced kalamata olives
2 cups thinly sliced red bell peppers
12 tablespoons lo-cal Salad dressing, such as Trader Joe’s Cilantro or Litehouse Lite Salsa Ranch
In a small bowl, combine dry ingredients for the Fajitas. Cut chicken breast meat into 1-inch strips. Place strips flat on a plate and season with spice mix.
Heat a large sauté pan over medium heat and add olive oil. Cook chicken in batches, about 3 to 5 minutes to ensure nice browning. When cooked through, remove from heat and allow to cool completely. Refrigerate.
Ina a large bowl, combine mixed greens, red onion, tomato wedges, scallions, olives and red bell peppers. Toss to combine. Divide salad into equal portions on 4 large plates. Top each portion with 4 ounces chicken strips and drizzle with 3 tablespoons lo-cal dressing.
4 Servings – 320 Calories, 38 g protein, 23 g carbs, 9 g fat, 466 mg salt
Authentic Mexican flavor makes for a great family-style dinner — enjoy!
1 large can Las Palmas Enchilada Sauce
1 large onion, chopped
3 green onions, chopped
1 large tomato
1 16 oz. can black beans
4 chicken breasts
3 T. Schilling taco seasoning
Sliced olives; sliced jalapeño
1 T. olive oil
10 corn tortillas or 60 calorie whole wheat
1/2 cup white wine
1 head iceberg lettuce
2 T. vinegar
1/2 cup Kraft 2% Colby or Jack cheese
1 pint light sour cream
Boil chicken breasts for about 15 minutes. Shred and place in a container and cover with taco seasoning and wine — refrigerate for two hours.
Chop onions and tomato and sauté in olive oil. Drain beans and add to mixture. Heat and set aside.
Shred head of lettuce, toss with vinegar and pepper.
Heat sauce until warm.
Dip tortilla in sauce and place in 9×11” dish. Fill tortilla with chicken mixture and roll. Top with 2 T. sauce. Repeat.
Sprinkle enchiladas with cheese and bake in preheated 350 degree oven for 25 minutes.
Top each enchilada with lettuce, sour cream and salsa, olives and jalapeños.
Serving size: 1 enchilada = 1 Bread, 1 Vegetable, 2 Protein, 1 Fat
One of my best recipes, and a huge favorite among my clients!
1/4 cup fat-free less-sodium chicken broth
5 teaspoons butter, melted
1 large garlic clove, minced
1/2 cup dry breadcrumbs
1 tablespoon grated fresh Parmigiano-Reggiano cheese
1 teaspoon paprika
4 (6-ounce) skinless, boneless chicken breast halves
1/3 teaspoon salt
1/8 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
4 thin slices prosciutto (about 2 ounces)
1/2 cup (1 ounce) shredded part-skim mozzarella cheese
Preheat oven to 350 degrees.
Place broth in a small microwave-safe bowl, microwave at HIGH 15 seconds or until warm. Stir in butter and garlic. Combine breadcrumbs, Parmigiano-Reggiano, and paprika in a medium shallow bowl, set aside.
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap and pound each to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with salt, oregano, and pepper. Top each breast half with 1 slice of prosciutto and 1 tablespoon mozzarella. Roll up each breast half jelly-roll fashion. Dip each roll in chicken broth mixture, dredge in breadcrumb mixture.
Place rolls, seam side down, in an 8-inch square baking dish coated with cooking spray. Pour remaining broth mixture over chicken. Bake at 350 degrees for 28 minutes or until juices run clear and tops are golden.
4 servings (serving size: 1 rolled chicken breast half) — Calories: 297 per serving
Trimm-Way’s popular “Day After” Diet is a one-day diet to use after overindulging.
Food Allowed: 1 grapefruit, 3 eggs, 2 chicken breasts (women – 8 ounces, men – 14 ounces), unlimited asparagus
Avoid fats when cooking — use Pam, chicken broth, nonfat dressings and seasonings.
Drink 8 glasses of water during the day !!!
Breakfast: 1 egg and 1/2 grapefruit
Snack: 2 oz. chicken and asparagus
Lunch: 3 oz. chicken and asparagus (women)
6 oz. chicken and asparagus (men)
Snack: 1 or 2 eggs and all the asparagus you can eat [ you can save the second egg, for a snack later ]
Dinner: 3 oz. chicken and asparagus (women)
6 oz. chicken and asparagus (men)
Snack: 1/2 grapefruit
Delicious served with 1/2 cup quinoa & chopped kale mixture, and can also be used as an appetizer. For extra zing, use sesame oil infused with chili pepper.
1/2 C rice vinegar
2T sesame oil
4 t reduced-sodium tamari
1 C pineapple juice concentrate
1/2 t ground ginger
1 t minced fresh garlic
1 lb. boneless skinless chicken breast
1 medium yellow bell pepper
1/2 red onion
8 cherry tomatoes, washed
8 medium mushrooms, washed
8 wooden skewers
Combine marinade ingredients in shallow backing dish and mix well. Soak wooden skewers in water 10 to 15 minutes.
Cut peppers and onions into 1”x1” pieces and set aside. Cut chicken into 1-oz. cubes.
Alternately skewer vegetables and chicken, placing 2 pieces of each vegetable and 2 cubes of chicken on each skewer.
Place kabobs in marinade, turn to coat evenly. Marinate covered for 2 hours in the refrigerator, turning occasionally.
Transfer kabobs to grill or broiler and discard marinade. Cook for 3-4 minutes on each side or until cooked through.
4 Servings (2 Kabobs): 340 Calories, 39 g Carb, 6 g Fat, 32 g Protein, 277 mg Sodium
4 (4-ounce) chicken cutlets
1/8 teaspoon salt
12 fresh sage leaves
2 ounces very thinly sliced prosciutto, cut into 8 thin strips
4 teaspoons extra-virgin olive oil, divided
1/3 cup fat-free, lower-sodium chicken broth
1/4 cup fresh lemon juice
1/2 teaspoon cornstarch
Lemon wedges (optional)
Sprinkle the chicken evenly with salt. Place 3 sage leaves on each cutlet; wrap 2 prosciutto slices around each cutlet, securing sage leaves in place.
Heat a large skillet over medium heat. Add 1 tablespoon oil to pan, and swirl to coat. Add chicken to pan; cook for 2 minutes on each side or until done. Remove chicken from pan; keep warm.
Combine broth, lemon juice, and cornstarch in a small bowl; stir with a whisk until smooth. Add cornstarch mixture and the remaining 1 teaspoon olive oil to pan; bring to a boil, stirring constantly. Cook for 1 minute or until slightly thickened, stirring constantly with a whisk. Spoon sauce over chicken. Serve with lemon wedges, if desired.
4 Servings: 202 Calories, 2 g Carbs, 2 g Fat, 30 g Protein