GREEK ORZO AND LEMON CHICKEN SOUP

yield:4 SERVINGS (2 CUPS PER SERVING)

INGREDIENTS:

6 cups fat-free, less-sodium chicken broth
1 teaspoon finely chopped fresh dill
1/2 cup uncooked orzo (rice shaped pasta)
4 large eggs
1/3 cup freshly squeezed lemon juice
1 cup shredded carrot
1/4 teaspoon salt
1/4 teaspoon pepper
8 ounces chopped roasted chicken

DIRECTIONS:

Bring broth and dill to a boil in a large saucepan. Add orzo. Reduce heat, and simmer 5 minutes or until orzo is slightly tender. Remove from heat.
Place eggs and juice in a blender; process until smooth. Remove 1 cup of broth from pan with a ladle, making sure to leave out orzo. With blender on, slowly add broth; process until smooth.
Add carrot, salt, pepper and chicken to pan. Bring to a simmer over medium-low heat, and cook 5 minutes or until orzo is done. Reduce heat to low. Slowly stir in egg mixture; cook 30 seconds, stirring constantly (do not boil).

Nutritional Information per serving (Serving size: 2 cups) Calories: 271, Fat: 8g, Saturated Fat:2g, Sugar: 2.6g, Sodium: 1017mg, Fiber: 1.5g, Protein: 28g, Cholesterol: 260mg, Carbohydrates: 21.25g
Weight Watchers POINTS: SmartPoints: 6, Points Plus: 7, Old Points Program: 6

Clean Eating Chicken Fried Rice Recipe

Ingredients

For the rice
1 cup long grain brown rice
2 1/2 cups water
1/4 teaspoon salt
For the fried rice
1 clove garlic, minced
1 tablespoon finely minced, peeled ginger root
3 tablespoons water or vegetable or chicken broth
1/2 cup chopped onions
1 1/2 cups stemmed, seeded, and diced bell pepper
2 boneless, skinless chicken breasts or boneless skinless thighs, cut into thick strips
1 cup sprouts, optional
2 tablespoons lite (low sodium) soy sauce, tamari, or coconut aminos (gluten-free tamari or coconut aminos for gluten-free)
1 tablespoon olive oil
2 teaspoons toasted sesame oil
3/4 cup chopped scallions or green onions
1 egg

Directions

For the rice:

Add rice, salt, and water to a pot, stir once, and bring to a boil over high heat. Reduce heat to low and cover. Allow to cook, untouched, for 40 minutes. Remove from heat and let stand for 5 minutes, covered.

Remove cover and fluff rice with a fork. Lay the rice evenly on a parchment-lined or nonstick baking sheet. Do not press down on the rice, but move to fill baking sheet. Place uncovered in fridge for 1 hour to up to 10 hours to cool and dry the rice.
To fry the rice:
Add olive oil to a pan over medium heat. Add chicken, onions, bell pepper, and ginger and cook for about 4 to 5 minutes, until onions are slightly softened and translucent, and chicken is mostly cooked through. Add rice and 3 tablespoons broth or water and increase heat to high.

Stir constantly. Crack in the egg and continue to stir rapidly so that it is evenly dispersed among the rice as it cooks, for about 3 minutes. Add the sprouts and stir. Add the soy sauce or alternatives, and toasted sesame oil, if using. Remove from the heat and toss in the scallions. Serve.

Yields: 6 servings | Serving Size: 1/2 cup
Calories: 266 |  Total Fat: 5g | Saturated Fat: 1g | Trans Fat: 0g | Cholesterol: 88mg | Sodium: 254mg | Carbohydrates: 30g | Fiber: 3g | Sugar: 3g | Protein: 23g |

6 Smartpoints

Skinny Mexican Chicken Casserole

Ingredients

1 bag (10 oz) frozen whole grain brown rice
1 bag (12 oz) frozen corn
1 can (14 oz) black beans, drained and rinsed
2 cups cubed cooked chicken breast
2 cans (10 oz) Old El Paso™ enchilada sauce
1 cup chopped red bell pepper
1/4 cup chopped green onions (4 medium)
1/4 cup chopped fresh cilantro
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/2 teaspoon garlic powder
2 cups shredded 2% milk reduced-fat Mexican style cheese blend (8 oz)
1 cup shredded lettuce
1 tomato, chopped

Directions

1 Heat oven to 375°F. Spray 13x9-inch glass baking dish (3 qt) with cooking spray. Cook rice and corn as directed on bags. In baking dish, mix rice, corn, beans, chicken, enchilada sauce, red pepper, 2 tablespoons of the green onions, cilantro, chili powder, cumin, garlic powder and 1 cup of the cheese until well blended.

2 Bake uncovered 30 to 35 minutes or until bubbly and heated through. Sprinkle with remaining 1 cup of cheese; bake 3 minutes longer or until cheese is melted. Top with shredded lettuce, tomato and remaining green onions.

Serving Size: 5
6 Smartpoints
230 Calories ;Fat 7g ;Saturated Fat 3 g ;Carbohydrate 18g ;Fiber 2g ; Sugars 3g ;Protein 23g

Chicken Fajitas

Ingredients:

16 oz boneless skinless chicken breasts
1 red bell pepper, cut into strips
1 green or poblano pepper, cut into strips
1 medium onion, cut into strips
3 tbsp lime juice
1 tsp ground cumin
1 tsp garlic powder
pinch ancho or Mexican chili powder, to taste
salt and pepper to taste
2 tsp olive oil
8 reduced carb whole wheat flour tortillas (Trader Joes)
For garnish:
1/2 cup reduced fat shredded mexican cheese
reduced fat sour cream (optional)
guacamole (optional)

Directions:

Marinate the chicken with lime juice, and season with chile powder, salt, pepper, garlic powder and cumin.

Season vegetables with salt and pepper and toss with olive oil. To grill the onions and peppers outside on the grill, use a cast iron skillet and grill covered over medium heat until tender, about 15 minutes. Or, to cook them indoors, you can use a large skillet on the stove over medium heat for 16 to 18 minutes, covered until the onions and peppers are soft.

Heat an outdoor grill or indoor grill pan over medium heat; grill chicken until cooked through, about 8 minutes on each side. Transfer to a cutting board when done and cut into strips. Once cooked, combine with the peppers and onions. Serve immediately with warmed tortillas, cheese and toppings.

Makes 4 cups chicken and vegetables.

 Serving Size: 2 fajitas
 Smart Points: 6
Calories: 299 • Fat: 10.5 g • Protein: 39 g • Carb: 27 g • Fiber: 15.5 g • Sugar: 0 g
Sodium: 423 mg (without the salt)  • Cholesterol: 7.5 mg

Raspberry Lemon Loaf

Yield: 12 servings (1 loaf)
Prep Time: 15 minutes
Cook Time: 50 minutes

Ingredients:

1 3/4 cups all-purpose flour
1/2 cup granulated white sugar
2 teaspoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 cup low-fat, lemon- flavored yogurt
1/4 cup vegetable or canola oil
1 large egg
2 large egg whites
1 teaspoon finely grated lemon zest
1 cup fresh raspberries (or frozen)

Directions:

Preheat oven to 350°F. Spray a 9×5-inch loaf pan with non-stick spray and set aside.
In a large bowl, whisk together flour, sugar, baking powder, baking soda and salt. Set aside.
In a medium bowl, whisk together yogurt, oil, egg, egg whites, and lemon zest. Add wet ingredients to flour mixture and stir just until moistened. Gently fold in raspberries.
Pour batter into prepared pan and bake for 50 minutes, or until a toothpick inserted in center of loaf comes out clean. Cool loaf in pan for 10 minutes. Remove from pan and let cool completely before slicing.

Tips:

If the loaf begins to brown during baking, cover the loaf lightly with a piece of foil until finished. This will prevent it from darkening too much.

Nutritional Information per serving (Serving size: 1/12th of the loaf) Calories: 170, Fat: 5.5g, Saturated Fat: .63g, Sugar: 8.91g, Fiber: 1.18g, Protein: 4g, Cholesterol: 18.5mg, Carbohydrates: 26.4g
 Smartpoints:6

skinny pizza meatloaf

Prep Time: 20 minutes
Bake Time: 55 minutes

Ingredients 

Ingredients for Meatloaf:

1 slice multigrain bread or whole wheat bread, toasted
1 pound (96%) extra lean ground beef, see shopping tip
1 (14oz) jar Ragu Pizza Sauce, Prego’s, Classico’s or your favorite (divided)
1 cup onions, diced
1 cup zucchini, shredded
⅔ cup fat-free ricotta cheese, I used Trader Joe’s brand or your favorite
2 egg whites
½ teaspoon Italian seasonings
½ teaspoon garlic powder
¼ teaspoon salt
Fresh ground pepper, to taste

Ingredients for Topping:

⅓ cup pizza sauce

 (from the jar above)
½ cup light mozzarella cheese, shredded

Instructions

1. Preheat oven to 350 degrees. Line a baking sheet with foil or parchment paper and set aside.
2. To make bread crumbs: Toast bread. Break up bread and add to a blender or food processor. Process until the bread turns into crumbs. Measure ½ cup crumbs.
3.  In a large bowl, add ground beef, bread crumbs, ⅔ cup pizza sauce, onions, zucchini, ricotta cheese, egg whites, Italian seasonings, garlic powder, salt and pepper, to taste. Using your hands, mix together all the ingredients. Blend well.
4. Place meat mixture on the baking sheet and free form a loaf by hand. It should be about 12”x 4″
5. Spread ½ cup pizza sauce all over the top of the meatloaf and down the sides.
6. Bake for 45 minutes. Remove from oven and spread with remaining ⅓ cup pizza sauce on the top of the meatloaf.  Sprinkle the top with shredded cheese. Place back in oven for 10 minutes.
Makes 10 slices (each serving, 2 slices)

Nutrition info: 

for 2 slices
225 calories, 6g fat, 2.6g sat. fat, 62mg chol, 28g protein, 17g carbs, 3g fiber, 588mg sod, 8g sugar

6 SmartPoints,

Chicken and Broccoli Casserole

Minutes to Prepare: 15
Minutes to Cook: 20
Number of Servings: 4

Ingredients

1 pound boneless, skinless chicken breasts
1 (10-ounce) package frozen broccoli spears
1 can lower-sodium cream of mushroom soup
3 tablespoons fat-free mayo
1 cup reduced-fat shredded cheddar cheese

Directions

Boil the chicken breast until done and drain. When cool enough to handle, cut into 1-inch pieces. In a square or round casserole dish, mix mayo and soup. Add broccoli and chicken and mix well. Sprinkle with cheese. Bake at 350 for 20 minutes or until cheese is melted. Serves 4.

Nutrition Facts

Servings Per Recipe: 4
6 Smartpoints
Serving Size: 1 serving
Amount Per Serving
Calories 284.2
Total Fat 7.3 g
Saturated Fat 2.6 g
Total Carbohydrate15.8 g
Dietary Fiber 3.1 g
Sugars 3.8 g
Protein 36.8 g