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Recipes
Lemon Chicken with Broccoli
By nichc
WW
- 2 Tbsp all-purpose flour
- 1/2 tsp table salt, divided
- 1/4 tsp black pepper, freshly ground
- 12 oz uncooked boneless, skinless chicken breast, thinly sliced
- 2 tsp olive oil
- 1 1/2 cup(s) fat-free, reduced-sodium chicken broth, divided
- 2 tsp minced garlic
- 2 1/2 cup(s) broccoli, small florets
- 2 tsp lemon zest, or more to taste
- 2 Tbsp parsley, fresh, chopped
- 1 Tbsp fresh lemon juice
Island Pork Tenderloin
By nichc
1. Preheat oven to 350 degrees
- 16 ounces pork tenderloin, lean
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 teaspoon chile powder
- 1/2 teaspoon ground cumin
- 1/2 teaspoon cinnamon
- 2 teaspoons olive oil
- 1/4 cup brown sugar, packed
- 1/2 tablespoon fresh garlic, finely chopped
- 1/2 tablespoon Tabasco sauce
Shrimp Stir-Fry
By nichc
1. Rinse shrimp and drain well
- 6 ounces shrimp, peeled
- 1/4 tablespoon low-sodium soy sauce
- 1/2 teaspoon rice vinegar
- 1/4 cup fat-free chicken broth
- 1/4 teaspoon garlic, minced
- 1/4 teaspoon ginger, minced
- 1/2 cup red onion, sliced in wedges
- 1/2 cup broccoli florets
- 1-1/4 cups snow peas, trimmed
- 1-1/2 cups mushrooms, halved
- 1/4 cup yellow bell pepper, cubed
- 1/4 cup canned water chestnuts, drained
Chicken & Broccoli Alfredo
By nichc
Healthy & quick
- 1 lb boneless, skinless chicken breast cut into 1-inch pieces
- 1 large onion, chopped
- 4 cups broccoli florets
- 1 can (14.5oz) petite diced tomatoes, drained
- 1/4 cup reduced fat scallion & chive cream cheese
- 1 tablespoon plus 1 teaspoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon flour
- 1/2 teaspoon dried thyme
Magic Mushroom Pizza
By nichc
Healthy Pizza
- 3 cups mushrooms, thinly sliced
- 1 tablespoon chopped, fresh parsley
- 1 garlic clove, minced
- 1 pinch dried red pepper flakes
- 1 teaspoon chopped fresh rosemary
- salt & freshly ground black pepper
- 1 11-inch pizza crust (use perfect pizza dough recipe)
- 1 cup shredded low-fat mozzarella
- 1/2 cup crumbled reduced-fat feta
- 3 cups arugula
- 1 tablespoon EVOO
- 1 teaspoon white wine vinegar
Beef Stew in a Pressure Cooker
By nichc
Quick dinner that tastes slow cooked
- 1/4 cup flour
- 1/2 teaspoon salt
- 1/4 cup teaspoon dry mustard
- 1 lb lean beef, cubed
- 1 1/2 teaspoons olive oil
- 1/2 cup beef broth
- 1/2 cup chopped onions
- 2 tablespoons minced garlic
- 2 cups diced potatoes
- 1/2 cup chopped carrots
- 1 (14oz) can tomatoes, undrained
- 2 tablespoons tomato paste
- 2 tablespoons balsamic vinegar
- 1 tablespoon brown sugar
- 1 1/2 teaspoons thyme
- 2 bay leaves
- Salt & pepper to taste
Amazing Whole Wheat Pizza Crust
By nichc
"A healthy whole wheat crust that comes out soft and chewy on the inside and crisp on the outside
- 1 teaspoon white sugar
- 1 1/2 cups warm water (110 degrees F/45 degrees C)
- 1 tablespoon active dry yeast
- 1 tablespoon olive oil
- 1 teaspoon salt
- 3 cups whole wheat flour
- 3 tablespoons King Arthur Pizza Seasoning
Low-fat Chicken Enchiladas
By nichc
WW Recipe, from SkinnyTaste
- For the sauce:
- 2 garlic cloves, minced
- 1-2 tbsp chipotle chilis in adobo sauce
- 1-1/2 cups tomato sauce
- 1/2 tsp chipotle chili powder
- 1/2 tsp ground cumin
- 3/4 cup fat free chicken broth
- kosher salt and fresh pepper to taste
- For the chicken:
- 1 tsp vegetable oil
- 8.5 oz (2 breast halves) cooked shredded chicken breast
- 1 cup diced onion
- 2 large clove garlic, minced
- 1/4 cup cilantro
- kosher salt
- 1 tsp cumin
- 1/2 tsp dried oregano
- 1 tsp chipotle chili powder
- 1/3 cup chicken broth
- 1/2 cup tomato sauce
- 8 (7-inch) reduced carb whole wheat flour tortillas
- 1 cup shredded low fat Mexican cheese
- non-stick cooking spray
- 1/2 cup chopped scallions or cilantro for topping
Cheese Scramble
By nichc
1. In a bowl, lightly beat the egg whites with the skim milk
- 6 whole egg whites
- 2 tablespoons skim milk
- 1-1/2 ounces mozzarella cheese, part-skim, grated
- salt and pepper to taste
Steak and Arugula Salad
By nichc
1. Grill or broil steak until done, approximately 7 to 10 minutes on each side
- 6 ounces top sirloin
- 2 cups arugula
- 1/2 pint cherry tomatoes, halved
- 1/2 cup canned artichoke hearts, drained
- 2 tablespoons balsamic vinaigrette (see recipe in Dressings)