Baked Chicken With Zucchini

My dinner last night was super yummy, healthy and low calorie, does it get much better? I Baked a small potato, chicken breast and sauteed zucchini. I will tell you have I prepared each item, you can find all recipes through weight watcher .  

Baked Chicken 3 Points Plus Per Serving 
1 spray(s) cooking spray   
1 pound(s) uncooked boneless skinless chicken breast(s), four 4 oz halves   
1/2 tsp table salt   
1/4 tsp black pepper, freshly ground   
1 tsp olive oil   
2 tsp fresh lemon juice, or more to taste   
2 tsp rosemary, fresh, chopped   
2 tsp fresh parsley, chopped   
1/4 cup(s) canned chicken broth 

Preheat oven to 400ºF. Coat a small, shallow roasting pan with cooking spray.

Season both sides of chicken with salt and pepper. Transfer chicken to prepared pan and drizzle with oil; sprinkle with lemon juice, rosemary and parsley. Pour broth around chicken to coat bottom of pan. 


Bake until chicken is cooked through, about 30 to 35 minutes.

Sauteed Zucchini

2 zucchini, halved lengthwise and thinly sliced (I used yellow squash too)

2 shallots, minced

1/2 cup reduced-sodium chicken broth

1 tbsp Dijon mustard

This is same same recipe I posted here in my blog a while back. It is worth a re-post, and as you can see it goes with many different proteins 

Spray or drizzle a small amount of oil to the pan. Add zucchini and shallots to skillet. Cook, stirring often, until softened, about 3 minutes (I cook longer to get a nice color on the zucchini). Add broth and mustard and stir gently. Simmer until liquid thickens, about 3 minutes or longer. 

For the baked potato first I washed then I poked holes all around, rubbed a little olive oil on the skin and sprinkled with salt. Then  I baked it for 1.5 hours and when it came out I took a fork and poked holes down the center of the cooked potato. Then I pushed the sides and popped it open. I didn't need toppings because the left over juice from cooking the chicken gave plenty of flavor. You can also use a little spray "I Can't Believe It's Not Butter" if desired. 

And "Ta-da" dinner is done!

Braised Halibut Steaks

This fish dish was flavorful and easy to make. All you have to do it chop up a couple items and throw it in the crock pot. I did cook it for a little bit longer than the recipe stated, and I served it with 1/2 cup of brown rice. I found this recipe in The Italian Slow Cooker cookbook.

Serves 6
2 large tomatoes
2 tbsp chopped fresh parsley
2 tbsp fresh lemon juice
1/2 tsp dried oregano (I used fresh)
2 tbsp olive oil
2 tbsp unsalted butter
2 garlic cloves, finely chopped
6 thick halibut steaks (2lbs total) or other white fish steaks
Salt and pepper

Cut the tomatoes in half lengthwise and cut out the stem ends. Squeeze the tomatoes gently to extract the seeds. Chop the tomatoes and place them in a bowl; there should be about 2 cups. Add the parsley, lemon juice, oregano, and salt and pepper to taste.

In a small microwave-safe bowl, combine the oil, butter, and garlic. Cook on high for 1 1/2 minutes, or until the garlic is fragrant. Stir the garlic mixture into the tomatoes.

Arrange the fish steaks in slow cooker. Spoon on the tomato mixture. 

Cover and cook on low for 1 1/2 hours, or until the fish is just cooked through. Serve hot.

Greek Shrimp with Orzo

This is one of my favorite go to recipes during the week. The Mediterranean flavors are so yummy, and it is super easy to make. Did I mention that it is also low in fat? Perfect! This is a must try in your kitchen! I found this recipe on  the Weight Watchers Website.

Serves 6

16 oz uncooked orzo

2 tsp olive oil

1/2 cup onions, chopped

1 medium green pepper, chopped

2 cloves garlic cloves, minced

28oz can diced tomatoes

1 tsp dried oregano (I used fresh)

1 lb shrimp ( I used 15 shrimp)

1/4 cup basil, fresh, chopped

2 tbsp crumbled feta cheese

Cook orzo in salted water according to package directions without added fat; drain and set aside. 

Meanwhile, heat oil in large saucepan over medium heat. Add onion, pepper and garlic; cook until soft, stirring occasionally, about 3 minutes. Add tomatoes and oregano; bring to simmer. Add shrimp; cook until shrimp are bright pink and cooked through, about 5 minutes.

Spoon cooked orzo into shrimp mixture; stir to combine. Remove from heat and stir in basil. Spoon about 1 1/4 cups of orzo-shrimp mixture into a bowl and top with 1 tsp of feta.

Weight Watchers Point Plus Value: 9 point plus per serving

Roasted Broccoli and Cauliflower

This recipe is sort of adapted from The Amateur Gourmet food blog. He uses Parmesan cheese and lemon in his recipe and I have made that a handful of times and love it but my "go to" roasted broccoli and cauliflower recipe is a little different. 

Serves 4 

A bunch of Broccoli 

1/2 head of cauliflower 

Olive oil (eyeball it, couple tbsp) 

Garlic (couple cloves) 

Large pinch Salt 

Pinch Pepper 

Preheat the oven to 425. 

Cut up your broccoli and cauliflower into decent size florets. Line a baking sheet with foil. 

Mix olive oil, salt, pepper and pressed garlic in a separate bowl (I say press instead of chop because the chopped pieces can burn in the oven but I find the pressed garlic mixes well with olive oil and doesn't burn while cooking) . Toss the olive oil mixture with the vegetables, use hands and mix well. 

Put onto baking sheet (be sure not to have all the pressed garlic on the bottom of the pan, try to keep it on the vegetables) Roast 10 or 15m then turn (this step in important! You don't want the veggies to burn) Roast for another 10 or 15m then done! Enjoy! 

Weight Watchers Point Plus Value: Just count the olive oil used

Grilled Chicken With Roasted Kale

This was my first time ever cooking with kale, and I have to say, what a treat! Not only is kale one of the healthiest leafy green out there but it is very tasty!  I found this recipe in an issue of the Food Network magazine that I get in the mail every month, you can also find this recipe on foodnetwork.com in the healthy cooking section. 

Serves 4

1/2 lb small red-skinned potatoes, cut into 1/2 inch pieces

2 tbsp extra-virgin olive oil, plus more for brushing

1 large bunch kale, stem removed, leaves torn (about 10 cups)

3 cloves garlic, thinly sliced

Kosher salt and freshly ground pepper

2 large skinless, boneless chicken breasts (about 1.5lbs) (I cut my into 2 smaller pieces)

4 cups mixed salad greens (I forgot to add this part)

1/2 cup cherry tomatoes, halved

1/3 cup grated Parmesan cheese

1 tbsp fresh lemon juice

Preheat the oven to 425 degrees. Toss the potatoes with 1/2 tbsp olive oil on rimmed baking sheet; spread in a single layer and roast 5 minutes. Toss the kale in a large bowl with garlic, 1/2 tbsp olive oil, 1/4 tsp salt, and pepper to taste. Add to the baking sheet with the potatoes and toss. Roast until the kale is crisp and potatoes are tender, stirring once, 15 to 20 minutes.

Meanwhile, preheat a grill or grill pan to medium and brush with olive oil. Slice the chicken breasts in half horizontally to make 4 cutlets. Coat evenly with 1/2 tbsp olive oil and season with salt and pepper. Grill the chicken until well marked and cooked through, 2 to 4 minutes per side. Transfer to plate.

Toss the kale, potatoes, the remaining 1/2 tbsp olive oil, the salad greens, tomatoes, Parmesan, lemon juice, and salt and pepper to taste in large bowl. Divide the chicken among plates and top with any collected juices. Serve with kale salad.

Weight Watchers Point Plus Value: 11 point plus

Calories 434

Fat 14g

Saturated 4g

Cholesterol 112mg

Sodium 586mg

Carbohydrate 28g

Fiber 6g

Protein 50g

Beer-Stewed Beef Mexicana

When I think of the perfect meal on a cold winter night I always think of a hearty stew and that is exactly what this meal is! This has to be my absolutely favorite stew recipe and it is super easy and budget friendly, not to mention low in fat and calories! I found the recipe in The Biggest Loser Family Cookbook. This is a MUST make meal, give it a try and I promise you will be in love with it just like me!

Serves 4

1 (1lb) trimmed London broil or top round steak, cut into 1" cubes

1 tbsp flour

1/8 tsp garlic powder

1/8 tsp salt

Pinch of ground black pepper, or to taste

1 1/2 tsp extra virgin olive oil

1 (12oz) bottle beer

1 (24oz) container fresh salsa (refrigerated, not jarred)

20oz sweet potatoes, peeled and cut into 2" cubes

4 small zucchini, sliced into 1" rounds (I quartered them)

In a medium bowl combine the steak, flour, garlic powder, salt and pepper. Toss until the beef in evenly coated. Let stand for 15 minutes.

Place a large nonstick soup pot over medium-high heat. When hot, add the oil, then the beef. Cook until browned all over, about 1 minute per side. Add the beer and fresh salsa and stir to submerge the beef. Cover, reduce the heat to low, and simmer for 1 hour.

Add the sweet potatoes, making sure they are submerge in the liquid, cover, and simmer for 45 minutes longer. Gently stir in the zucchini and simmer for 10 minutes longer, or until the meat, potatoes, and vegetables are tender. Season with additional salt and pepper, if desired. Serve immediately or refrigerate in airtight plastic container for up to 3 days.

Weight Watchers Point Plus Value: 8 point plus
Nutrition Facts:
Calories 302
Protein 28g
Carbohydrates 40g
Fat 6g
Saturated Fat 2g
Cholesterol 50mg
Fiber 5g
Sodium 659mg

Lemon Salad Dressing

I based this dressing off the "Sexy Italian Salad Dressing" I found in Teresa Giudice's Skinny Italian Cookbook. I just swapped the balsamic vinegar for lemon juice. I never buy bottled salad dressing anymore. You would be surprised how many unnecessary calories and fat come in bottled salad dressing, and why spend the money when it is super easy to make your own?

Olive Oil
Lemon Juice
Parmesan Cheese 

No real measurements needed for this one, you can make it to taste. I used the juice of 1/2 a lemon, couple pours of extra virgin olive oil and a large pinch of Parmesan Cheese. I also added a small pinch of salt and pepper and whisked it all together. Then I put it in a small mason jar so it could be shaken before use. A lot of the time I pour it over the entire salad I made and use my hands to mix it all together, making sure all salad components have dressing. This time I spooned a little on my salad before I ate it. You are the chef of your own kitchen, do whatever works best for you and your family!