Parmesan Chicken

Ingredients:

3-4 boneless chicken breasts

2 tbsp parmesan cheese

1/4 cup egg beaters

1/2 cup bread crumbs (italian style)

Instructions:

Place cheese, breadcrumbs and egg on separate plates. Press chicken into parmesan cheese then coat with egg and then bread crumbs. Heat 1-2 minutes in skillet over medium heat. Transfer to 350 degree oven. Bake for 40 minutes.

Comments:

Best chicken EVER. Okay, not really, but it's pretty good. I also like to do this with pork chops, but someone isn't a fan of them. I served them with potatoes and green beans to keep the meal healthy, but it would be delicious with pasta and a tomato based sauce. (In which case, I would take the time to pound the chicken flat and would cook it completely on the skillet. ) You could just bake the chicken in the oven completely, but I like using the skillet to give it a nice golden crust.

Nutritional Info (per serving): 255 calories, 5.25 grams fat, 0.6 grams fiber, 5.5 WW. points . This information is for the chicken only. We each had two little red potatoes that added another 200 calories, 0 grams fat, 6 grams fiber, 2.5 WW points. The green beans were 60 calories, 2 grams of fiber, and 0.1 WW points.

Chicken Fried Rice

Ingredients:
4 large egg whites
1/2 cup scallions, chopped, green and white parts
1/2 cup red onion, diced
2 medium garlic cloves, minced
12 oz. uncooked boneless, skinless chicken breast, diced
1/2 cup carrots, diced
2 cups cooked brown rice, kept hot
1/2 cup frozen green peas, thawed
3 tbsp low sodium soy sauce

Directions:
Coat a large nonstick skillet with cooking spray and set pan over medium high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes. Remove from pan and set aside. Recoat skillet with cooking spray and place back over medium high heat. Add scallions, onions, and garlic; saute 2 minutes. Add chicken and carrots; saute until chicken is golden brown and cooked through, about 5 minutes. Stir in reserved cooked egg white, cooked brown rice, peas, and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Makes 6 servings. Serving size: 1 cup.

Comments:
Not our favorite, but still satisfying and very weight watchers friendly and filling. Would recommend more soy sauce and some spray butter. He used white rice instead because Richie dislikes brown rice. And, because he is lazy time efficient, he used pre-cooked and packaged diced chicken from Tyson.

Nutritional Information: (per serving) 4 WW points, 210 calories, 1.5 grams fat, 1.2 grams fiber, 17.7 grams protein.

This is me not commenting on how proud Richie is of his prep work. Lovely isn't it?

Chicken Pot Pie

Ingredients:
2 cans mixed vegetables
9 oz. mushrooms
2 cans cream of chicken soup
2 cups chicken, diced

Instructions:
Mix ingredients together and put into a 9 by 13 pan. Top with crust (below). Brush with milk or cream and sprinkle with paprika. Bake 40 minutes at 400 degrees.

Crust:
Mix 2 cups flour, 1/2 tsp salt, 2/3 cups oil, 1 Tbsp milk (or cream), and 1 packet equal. Place between 2 sheets of wax paper and roll into rectangle.

Comments:
Yummy (and inexpensive) way to get all your vegetables. I completely forgot decided not to brush the crust with milk and sprinkle with paprika and yet it was still delicious. To make it more healthy, I think you could make without (or with less) crust and still be satisfied. Makes 6 servings.

Nutritional Info (per serving) : 13 WW points.