Wednesday, January 25, 2012

Another tasty recipe...

Bob was out of town for overnight so tonight I only had to feed myself. I LOVE chicken so I decided to try this healthy recipe from Marilyn S., a friend of mine.

Bruschetta chicken [on the lower part of the photo]. I added a smashed baked potato with broccoli, cheese and sour cream and had a wonderful meal.

The potato was two organic yellow potatoes which together weighed 7 oz, raw. I poked them with a fork and nuked them in my microwave for 3 minutes. Then before serving I smashed them with a cup and peeled away the top bit of skin. I topped them with some left over broccoli, low fat cheese and 1 T of low fat sour cream. For Weight Watchers, that is 5 pp+ for the potato, 0 for the sour cream and I used 1 oz total of the low fat cheese for the potato and the chicken, so that is 2 points for that.

For the chicken, I put my Carhartt sweatshirt on and went out and fired up the grill. It was starting to rain so I am glad we are KY hicks and have our grill on our covered front porch.

For one person:
 1 boneless-skinless chicken breast, pounded slightly to even out thickness marinated in 1T Italian dressing. I used fat free Italian [it is what I had on hand] and added 1 tsp olive oil to it and put it all in a zip lock bag. Marinate at least 10 minutes. My chicken weighed 7 oz raw, so that is 6 pp+ total, 5 for the chicken and 1 for the healthy fat.

Bruschetta topping--Mix together in bowl:
1/2 - 1 tomato, finely chopped {I used a whole Roma}
2T oz mozzarella cheese {I used low fat and used 1 oz total for potato and chicken combined}
1T chopped fresh basil
garlic powder--optional

Heat grill to med [around 350 degrees] and cover 1/2 with foil sprayed with PAM.  Put chicken on uncovered 1/2 of grill and cook 6 minutes with the lid down. Turn chicken over onto the foil and top with the Bruchetta topping, grill with lid down for 8 minutes more until done.  I just used my timer and set it for the appointed minutes and didn't peek. It was done perfectly when the timer went off.

My total meal: 13 WW Points plus, and that included 1 healthy oil, a couple of veggies, lean protein and tasted great. It was also a LOT of food and was incredibly filling.


No comments:

Post a Comment