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Archive through June 04, 2003

The TVClubHouse: General Discussions ARCHIVES: Apr. 2007 ~ Jun. 2007: Cooking Corner (ARCHIVES): Recipes - Weight Watchers, Atkins, Etc.: Weight watchers Recipes: Archive through June 04, 2003 users admin

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Pixie

Wednesday, March 26, 2003 - 4:56 am   Edit Post Move Post Delete Post View Post Send Pixie a private message Print Post    
bump. Don't want to loose this!

1 Point Tortillia Chips

Servings| 1
Prep Time|5 min
Cook Time|10 min
Difficulty|easy
Snack

2-6" corn tortillas
cooking spray
salt

Pre heat oven to 350*. Place tortillias on baking sheet or baking stone. Cut each tortilla into eight wedges and lightly spray with cooking spray and sprinkle with salt. Bake about 10 min or until crisp.

Serve with salsa.

I found a no calorie, no sugar, no fat salsa in the health food section of Winn Dixie. It was excellent!
This is something I tried after reading Nancy's recipe for Taco Salad. It made my husband very happy to be able to eat chips and salsa agian. His favorite snack!

Pixie

Wednesday, March 26, 2003 - 2:40 pm   Edit Post Move Post Delete Post View Post Send Pixie a private message Print Post    
OOPS!! the above recipe should say 2 -6" corn tortillias. Not 12". That is what I get for positng at 6am and before my moringing coffee!!

<fixed it (22)>

Pixie

Thursday, March 27, 2003 - 3:19 pm   Edit Post Move Post Delete Post View Post Send Pixie a private message Print Post    
Thank You !!!

Sawheel17

Thursday, March 27, 2003 - 4:19 pm   Edit Post Move Post Delete Post View Post Send Sawheel17 a private message Print Post    
Nancy and Pixie, Thank You. We just got home from the dr.'s office and my DSO has to be on a strict diet. On the way home, I thought my gosh what more can I do with chicken breasts besides the same o same o and wah-lah.... Got any recipes for fish? Thank you so much.

Nancy

Thursday, March 27, 2003 - 6:22 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
i am sure i do saw--what type of fish do you like?

Nancy

Thursday, March 27, 2003 - 7:10 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
summer catfish
Prep Time | 20 min
Cook Time | 20 min
Level of Difficulty | Easy

main meals | This Golden Spoon Awards honoree, bursting with the freshest flavors of herbs and citrus, was an easy catch for our fish category.



Ingredients

1 pound catfish fillet(s), four 4-oz filets
1 tsp table salt
1 tsp black pepper
1 medium lemon(s)
1 small orange(s)
1 Tbsp fresh lime juice
1 Tbsp canned chopped hot green chili peppers
1 Tbsp chopped red hot chili peppers
1/2 cup orange juice
2 Tbsp cilantro, fresh, chopped
1/2 cup white wine
2 serving olive oil cooking spray (5 one second sprays), or enough to coat fish

Instructions


Wash catfish filets thoroughly under cold water. Season each side with salt and pepper. Slice lemon and orange; set aside. Mix lime juice, chili peppers, orange juice, cilantro and wine in small dish; set aside.


Using tinfoil, create a liner for a baking pan or cookie sheet. Coat both sides of fish with cooking spray and place in one layer on foil; pour juice-pepper mixture into foil.


Place lemon and orange slices on top. Bake at 400°F for 10 to 20 minutes, or wrap the whole thing up in foil and throw it on the grill for about 7 to 15 minutes, or until just cooked through and opaque – cooking time varies depending on thickness of filets.


Note: This dish is great with white rice, steamed veggies or on top of a salad. You can vary the recipe using butter, blush wines, chicken broth, etc. Also, good summer herbs and vegetables to add include chives, gingerroot, lemongrass, scallions, thyme, tarragon or basil.
=
POINTS

Serves | 4
POINTS per serving | 5

Nancy

Thursday, March 27, 2003 - 7:13 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
lemon halibut with wild rice
Prep Time | 5 min
Cook Time | 7 min
Level of Difficulty | Easy

main meals | Delicious, simple, colorful and quick. Add a mixed green salad and you've got a tasty meal for less POINTS.
=Ingredients

1 pound halibut fillet(s), 1-inch thick
1 lemon(s), for juice and zest
1 Tbsp wine, white (optional)
1 medium shallot(s), minced
1/2 tsp table salt
1/4 tsp black pepper
2 tsp parsley, chopped
3 cup cooked wild rice

Instructions


Preheat broiler.


Place fish in a small, shallow baking dish. Over halibut, squeeze juice from half the lemon and pour wine. Sprinkle with 1 teaspoon freshly grated lemon zest, shallot, salt and pepper.


Broil until just cooked through, about 7 minutes. Sprinkle with parsley and serve with rice. Yields about 3 ounces fish and 3/4 cup rice per serving.


POINTS

Serves | 4
POINTS per serving |

Nancy

Thursday, March 27, 2003 - 7:15 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
sautéed halibut with snow peas and pineapple-ginger glaze
Prep Time | 18 min
Cook Time | 15 min
Level of Difficulty | Easy

main meals | This slightly spicy but sweet sauce makes a wonderfully moist and flavorful fish dinner.

=
Ingredients

4 cup snow peas
1 small sweet red pepper(s), thinly sliced
1 1/2 pound halibut fillet(s), four 6-oz pieces
1 tsp soy sauce
1/2 tsp ginger root, grated
1 tsp sugar
1/2 cup pineapple juice
1 Tbsp sesame seeds
1/4 cup scallion(s), minced

Instructions


Coat a large, nonstick skillet with cooking spray. Warm over medium-high heat for 30 seconds and then add snow peas and pepper; sauté until peas just start to turn brown, about 5 minutes.


Push vegetables to the side (or remove if the skillet is too small to hold the fish, too) and off heat, recoat skillet with cooking spray. Add halibut in one layer; sauté until cooked through, about 4 to 5 minutes per side.


Meanwhile, in a small bowl stir together soy sauce, ginger, sugar, pineapple juice and sesame seeds.


To serve, spoon 1/4 of peas and peppers onto each of 4 dinner plates; top each with a halibut steak; sprinkle each with 1 tablespoon of scallions and drizzle with 2 tablespoons of pineapple-ginger sauce.


POINTS

Serves | 4
POINTS per serving | 5

Nancy

Thursday, March 27, 2003 - 7:17 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
parsley and lemon crumb-coated cod
Prep Time | 12 min
Cook Time | 10 min
Level of Difficulty | Moderate

main meals | This zesty crumb coating gives breaded fish a whole new meaning. Here's a chef's tip: If you can't find cod, haddock works equally well.
=
Ingredients

1 slice white bread
1/4 cup parsley, fresh, leaves
1 tsp lemon zest
1 1/4 pound lingcod fillet(s), or other cod, four 5 oz pieces
1 1/2 Tbsp fresh lemon juice
1/2 tsp table salt
1/4 tsp black pepper
4 cup broccoli, steamed

Instructions


Preheat broiler.


Pulse bread, parsley and zest in a food processor until fine crumbs are formed. Place fish in a small pan; drizzle with lemon juice, sprinkle with salt and pepper, and pat with bread crumbs.


Broil fish until cooked through and opaque, about 10 minutes. Serve with broccoli. Yields about 3 ounces of fish and 1 cup of broccoli per serving.


POINTS

Serves | 4
POINTS per serving | 3

Nancy

Thursday, March 27, 2003 - 7:20 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
stuffed Flounder

servings | 6
estimated POINTS per serving | 6
course | Main Meals
=

Ingredients

2 pound flounder fillet(s)
20 oz cooked spinach
8 oz feta cheese
1 cup(s) scallion(s)
1/4 cup(s) wine
2 1/2 tsp ground oregano
1/2 cup(s) College Inn 99% Fat-Free Chicken Broth
2 clove garlic clove(s)
3 tsp margarine
2 tbsp parsley
1/8 tsp ground nutmeg

Instructions


1. Thaw and squeeze water out of spinach. Mix with crumpled feta cheese.

2. Sautee cup of chopped scallions and chopped garlic in little margarine, then mix with spinach & feta. Add nutmeg, pepper, 1 tsp oregano. Spread this mixture on flat fillets then roll and place seam down in 13x9 baking dish.

3. Heat remaining margarine, wine, chicken broth, oregano, and parsley and pour over fish. Bake in pre-heated 350 oven for 15-20 minutes...

Nancy

Thursday, March 27, 2003 - 7:23 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
Garlic Shrimp Stir-Fry


servings | 4
estimated POINTS per serving | 4
course | Main Meals



Ingredients

4 garlic cloves, minced
2 tbsp butter or stick margarine
1 lb uncooked medium shrimp, peeled and deveined
6 oz fresh snow peas
1/2 cup julienned sweet red pepper
1/2 cup julienned sweet yellow pepper
1 tbsp dried basil
3 tbsp minced fresh parsley
1/2 tsp salt
1/4 tsp pepper
1/4 cup chicken broth

Instructions


In a large skillet, saute garlic in butter until tender. Add the shrimp, peas, peppers, basil, parsley, salt and pepper. Stir-fry for 5 minutes or until shrimp turn pink and vegetables are crisp-tender. Add broth. Cook 1 minute longer or until heated through.

Special Notes


Serving Size is 1 cup.
Serve with 1 cup of cooked white rice for an additional 4 points!
Very Tasty and Filling.

Nancy

Thursday, March 27, 2003 - 7:27 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
Shrimp Creole

servings | 4
estimated POINTS per serving | 4
course | Main Meals

=
Ingredients

-1 medium onion, sliced
-2 8oz cans of tomato sauce
-2 cloves of garlic, pressed
-1 tsp table salt
-1 14.5 oz can of stewed tomatoes
-1/4 cup green pepper, diced
-1/4 cup celery, chopped
-1/8 tsp black pepper
-1 pinch of cayenne pepper
-1 pinch of oregano, basil,and rosemary
-1/2 pound of cooked shrimp, tails removed
-2 cups of white rice

Instructions


Mix all ingrediants but rice and shrimp. Cook for one hour. Add shrimp. Cook about 10 more minutes. Serve over rice.

Nancy

Thursday, March 27, 2003 - 7:29 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
Scallops Inspiration
servings | 4
estimated POINTS per serving | 3
course | Main Meals


Ingredients

1 lb. fresh scallops
1/2 Tb butter
1/2 Tb soy sauce
2 Tbs dry sherry
1 Tb minced chives
Black pepper

Instructions


Put soy sauce and butter in a skillet over medium heat until it simmers nicely. Add scallops and simmer a minute or two. Add sherry, chives and black pepper to taste and simmer another few minutes until the scallops are warm through to the centers. Don't overcook! They should be soft, tender and moist.

Special Notes


Have with green beans, which can be simmered in water with a dash of soy sauce and sherry for 0 points, and rice. For even fewer points, you could eliminate the butter and just use soy sauce and sherry to cook the scallops. I like a little butter--gotta live a bit!

Nancy

Thursday, March 27, 2003 - 7:31 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
Honey Mustard Scallops* on George Foreman Grill

servings | 2
estimated POINTS per serving | 3
course | Main Meals
=
Ingredients

1/2 lb Sea Scallops
1 T Olive Oil
1 T Cooking Sherry
1 T Dijon Mustard
1 T Honey
1 t Soy Sauce

Instructions


Rinse scallops and dry with paper towels. Cut large scallops in half (you should have about 20 pieces). Place scallops in a plastic bag. Combine other ingredients and pour into the bag with scallops. Marinate in the refrigerator for at least 30 minutes, up to overnight, turning occasionally.

Preheat grill for 5 minutes, pour scallops out of bag on grill (including marinade) and arrange in a single layer. Close grill and cook scallops for 4 to 5 minutes until they are opaque.

Special Notes


For a flat grill or skillet, allow 6 to 8 minutes of cooking time.

Sawheel17

Thursday, March 27, 2003 - 11:47 pm   Edit Post Move Post Delete Post View Post Send Sawheel17 a private message Print Post    
Oh Nancy, Thank you so much. My favorite is fried catfish with hushpuppies. LOL This helps so much. I've been getting fish fillets and just slapping on GF Grill. I believe we might survive just chicken breasts and fish now Thank you again for all your time and trouble. You're an .

Sawheel17

Friday, March 28, 2003 - 7:31 am   Edit Post Move Post Delete Post View Post Send Sawheel17 a private message Print Post    
Nancy, you do the "humorscopes' and recipes? Lawd, I'm in heaven. Gonna watch my socks today for sure.:)

Nancy

Wednesday, June 04, 2003 - 3:23 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
Angel Food Cake with Lemon Cream and Berries

Recipe by: latest issue of BH & G Hometown Cooking magazine

3 Points Per Serving



1 package angel food cake mix -- 16 ounce

16 ounces lemon yogurt -- fat free

1 package instant vanilla pudding and pie filling -- instant

8 ounces cool whip Lite -- thawed

strawberries, raspberries, and/or blueberries



Prepare and bake cake mix in a 10 inch tube pan or a 13 x 9 inch baking pan; bake according to package directions or until golden brown and top appears dry. Cool cake completely according to package directions. (If using the 13 x 9 pan, turn cake in pan upside down, resting corners of pan on 4 cans of equal height; cool completely.) In a medium bowl, stir together yogurt and one-fourth of the pudding mix until smooht. Gradually add remaining pudding mix to yogurt, stirring until smooth after each addition. Fold in whipped topping. Serve lemon cream and berries over cake.

Serving Size : 16

Per serving: 163 cal; 2 g fat; 9 g fiber.

NOTES : Any leftover lemon cream can be stored in the refrigerator for up to four days

Nancy

Wednesday, June 04, 2003 - 3:24 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
Brownie Cheesecake

5 Points Per Serving



Don't you just LOVE it when you find something so sinfully delicious that you shouldn't be allowed to eat it - but it's so low in calories that you CAN!!! Okay, this isn't the lowest dessert you could choose, but believe me - for the taste you will gladly give up the 200 calories this will cost you!



1 package fudge brownie mix

1 tablespoon water

1 teaspoon vegetable oil

1 jar prune baby food

1 egg white

Vegetable cooking spray

1 cup nonfat cottage cheese

16 ounces Neufchatel cheese, softened

8 ounces nonfat cream cheese, softened

1 1/2 cups sugar

1 tablespoon vanilla extract

1/4 teaspoon salt

3 eggs

1/4 cup semisweet chocolate, mini morsels



Preheat oven to 350º. Combine first 5 ingredients in a bowl; stir well. Spread into bottom of a 9-inch square baking pan coated with cooking spray. Bake at 350º for 25 minutes; let cool on a wire rack. Tear brownies into small pieces. Press half of pieces into bottom of a 9-inch springform pan coated with cooking spray. Set aside. Preheat oven to 300º. Place cottage cheese in a large bowl; beat at medium high speed of a mixer until almost smooth. Add cream cheeses; beat until smooth. Add sugar, vanilla, and salt; beat well. Add eggs, I at a time, beating well after each addition. Stir in chocolate. Pour half of cheese mixture into prepared pan; top with remaining brownie pieces. Pour remaining cheese mixture over brownie pieces. Bake at 300º for 40 minutes or until almost set. Turn oven off, and let cheesecake stand for 40 minutes in oven with door closed. Remove cheesecake from oven, and let cool to room temperature. Cover and chill at least 8 hours.

16 servings

Calories 197 - Calories from Fat 79 Fat 9g, Saturated Fat 5g, Cholesterol 77mg, Sodium 265mg, Total Carbohydrate 22g, Dietary Fiber 0g, Sugars 0g, Protein 7g, Vitamin A 590 units, Vitamin C 0 units, Calcium 0 units, Iron 0 units

Nancy

Wednesday, June 04, 2003 - 3:25 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
Chocolate-Peanut Butter Snack Cake

6 Points Per Serving



1 package fat-free chocolate snack cake mix --such as Betty Crocker Sweet Rewards --12.5 ounce

3/4 cup water

1/2 cup chopped unsalted -- dry-roasted peanuts

1/4 cup peanut butter chips

1 large egg -- lightly beaten --or 1/4 cup egg substitute

nonstick cooking spray

1 cup miniature marshmallows



1. Preheat oven to 375ºF.

2. Combine first 5 ingredients in a bowl; stir with a whisk. Pour into a 9-inch square baking pan coated with cooking spray; sprinkle marshmallows over batter.

Bake 375º F for 30 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack.

Yield: 8 servings.

Selections: 1 FA, 230 C.

Per serving: CAL291 (22 % from fat); PRO 6.8 g, FAT 7.2 g (sat 2.8 g); CARB 48 g; FIB 0.8 g; CHOL 27 mg; IRON 1.7 mg; sodium 399 mg; CALCIUM 67.3

Nancy

Wednesday, June 04, 2003 - 3:26 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
Cinnamon Crumb Cake
5 Points Per Serving



made this today; think it's from a Cooking Light, but not sure.....got rave reviews from my friends......almost like what my parents' friends used to make when I was a child..

1 1/4 cup flour

2/3 cup packed brown sugar

3/4 tsp ground cinnamon

1/8th tsp salt

1/4 cup chilled margarine, cut into small pieces (I wonder if applesauce would give the same "crumble" effect?)

1/2 tsp baking powder

1/2 tsp baking soda

1/2 cup low fat buttermilk (I was out, so used 1% milk)

1 tsp vanilla

1 large egg (I used egg whites)

cooking spray



Preheat oven to 350º. Lightly spoon the flour into dry measuring cup and level with a knife. Combine the flour, brown sugar, cinnamon and salt in a bowl, and cut in margarine with a pastry blender until the mixture resembles coarse meal. Reserve 1/2 cup flour mixture for tapping and set aside. Combine remaining flour mixture, baking powder, and baking soda, and add buttermilk, vanilla and egg. Beat at medium speed of a mixer until blended. Spoon batter into an 8 inch cake pan coated with PAM. Sprinkle reserved 1/2 cup flour mixture over batter. Bake at 350º for 30 minutes.

Yield: 8 BIG servings

per serving: calories: 211 fibre grams: 0.6 fat grams: 6.9 protein grams: 3.5 carb grams: 33.9

1 slice is 5 WW points

**I suggest cutting into 16 squares**

Nancy

Wednesday, June 04, 2003 - 3:28 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
INDIVIDUAL KAHLUA CHEESECAKES

3 Points per serving



vegetable cooking spray

6 chocolate wafer cookies, crushed

3/4 cup Neufchatel or cream cheese, softened

3/4 cup 1% low-fat cottage cheese

1/4 cup plus 2 Tbsp. sifted powdered sugar

1/2 cup egg substitute

1/4 cup plus 2 Tbsp. Kahlua or other coffee-flavored liqueur

1 1/2 teaspoons vanilla extract

3 Tbsp. fat-free hot fudge topping, warmed

Coat 12 (2 1/2 inch) paper baking cups with cooking spray; sprinkle chocolate wafer crumbs evenly on bottom and up sides of paper cups. Place paper cups in muffin cups. Combine Neufchatel or cream cheese and next 5 ingredients in container of an electric blender; cover and process until mixture is smooth, stopping once to scrape down sides. Spoon cheese mixture evenly over wafer crumbs. Bake at 350º for 20 minutes or until almost set. Remove from oven, let cool to room temperature on a wire rack. Cover and chill. To serve, remove paper liners, and place on serving plates. Drizzle evenly with hot fudge toping.

Yield: 12 cheesecakes

Cal. 134 Carb. 16.5g Pro. 4.9g Fat 4.9g Fiber 0.0g Chol. 18mg Sod. 171mg

Nancy

Wednesday, June 04, 2003 - 3:30 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
Low-Fat 3 Minute No-Bake Cookies
2.5 Points Per Serving



2 cups granulated sugar

1/2 cup (1 stick) margarine or butter

1/2 cup 2% low-fat milk

1/3 cup unsweetened cocoa powder

3 cups 0ats (Quick or Old fashioned, uncooked)



In large saucepan, combine sugar, milk, margarine and cocoa. Bring to boil over medium heat, stirring frequently. Continue boiling 3 minutes. Remove from heat. Stir in oats; mix well. Quickly drop by tablespoonfuls onto waxed paper or greased cookie sheet. Let stand until set. Store tightly covered at room temperature.

Makes 3 dozen

Per Cookie WW Points: 2.5 Calories...100...Fat...3 g...Carbs...16 g...Sodium...35 mg...Fiber...1 g

Nancy

Wednesday, June 04, 2003 - 3:33 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
Strawberry Trifle

3 POINTS
per serving


--------------------------------------------------------------------------------

Ingredients:

Makes 12 servings
1-1/2 cups fat-free half-and-half
1/4 cup sugar
3 tablespoons cornstarch
1/3 cup cholesterol-free egg substitute
2 tablespoons low-fat sour cream
2 teaspoons vanilla
2-3/4 cups sliced fresh strawberries, divided
1 tablespoon Marsala wine or orange juice
1 can (15 ounces) mandarin orange segments, well drained
1 can (11 ounces) mandarin orange segments, well drained
1 large banana, thinly sliced
1-1/2 teaspoons lemon juice
1 prepared (10 ounces) angel food cake, cut into 1-inch cubes


Instructions:


Blend half-and-half, sugar and cornstarch together in small saucepan. Bring to a boil over medium heat, stirring constantly. Boil 1 minute or until mixture thickens, stirring constantly. Reduce heat to medium-low.

Blend 1/3 cup hot half-and-half mixture into egg substitute in small bowl. Stir into remaining half-and-half mixture. Cook 2 minutes, stirring constantly. Remove from heat. Let stand 10 minutes, stirring frequently. Stir in sour cream and vanilla.

Place 3/4 cup strawberries and wine in blender or food processor; purée until smooth. Reserve 15 orange segments and 1/4 cup strawberries in small bowl. Combine banana, remaining 1-3/4 cups strawberries, remaining orange segments and lemon juice in medium bowl.

Place half the cake cubes in bottom of 2- to 3-quart trifle dish or straight-sided glass serving bowl. Drizzle half of strawberry purée over cake. Top with half of fruit mixture and half of custard. Repeat layers with remaining cake, purée and fruit mixture. Spoon remaining custard over fruit mixture.

Arrange reserved orange segments and reserved strawberries decoratively over custard.


Yield: 12 servings
3 POINTS per serving


Nutritional Information:
Calories 160, Total Fat 1 g, Sat. Fat 1 g, Protein 4 g, Carbohydrates 34 g, Cholesterol 1 mg, Sodium 222 mg, Dietary Fiber 1 g

Nancy

Wednesday, June 04, 2003 - 3:34 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
WW Snicker Bar


2 POINTS
per serving


--------------------------------------------------------------------------------


Ingredients:

1 package Diet Swiss Miss Cocoa
1 tablespoon peanut butter
1 banana
1/4 cup Grape Nuts cereal


Instructions:


Put all ingredients in a mixer.
After mixing up, then divide into 2 servings by putting half of the mixture on one piece of aluminum foil then folding edges to keep fresh.
Do the same thing with the other bar.
Now put both in freezer and have for a snack anytime.

Yield: 2 servings
2 POINTS per serving


Nutrition information:
Per serving: 102 calories, 4.4g fat, 0mg cholesterol, 38mg sodium, 15.4g carbohydrates, 1.9g fiber, 2.6g protein

Nancy

Wednesday, June 04, 2003 - 3:37 pm   Edit Post Move Post Delete Post View Post Send Nancy a private message Print Post    
Honey Mustard Grilled Chicken


5 POINTS
per serving


--------------------------------------------------------------------------------

Ingredients:

1 boneless, skinless chicken breast, 8-10 ounces, cut in half
2 Tbs. honey
2 Tbs. Dijon mustard
2 peeled garlic cloves, put through press
1 tsp. fresh thyme
Freshly ground black pepper, to taste


Instructions:


Microwave the chicken, covered, for 2 1/2 minutes on high. Pat dry. Mix remaining ingredients and brush on both sides of chicken. Grill 5 minutes on each side or until done, brushing on more honey-mustard mixture if desired.


Yield: Makes 2 servings.
5 POINTS per serving


Nutritional Information
Per serving: 222 calories, 30.5g protein, 20g carbohydrates, 0.6g fiber, 2.4g fat (0.5g saturated), 280mg sodium.