Stuffed Pesto Chicken with Asparagus
1.5 lbs chicken breasts
3/4 tsp garlic salt
1/4 tsp pepper
3 T pesto sauce
4 oz shredded cheese- (6 g or less fat per serving)
1 cup thinly sliced tomatoes
24-32 spears-Use 3-4 asparagus spears in each roll-up (depending on their size)
1.5 cups cherry tomatoes
1 tsp olive oil
1/4 tsp garlic salt
2 T fresh basil
2 T cheese
4 tsp balsamic vinegar
Preheat over to 350 degrees and then cut chicken breasts in half lengthwise. Pound each piece between two pieces of plastic wrap to 1/8 inch thickness. Season both sides with garlic salt and black pepper.
Put pesto in the center of each one and spread around. (about 1 tsp per piece)
Top with thin tomato slices and then top with mozarella (1 oz split between 2 pieces) then tuck 3-4 asparagus spears in the roll up and secure with toothpicks.
Put on cookie sheet sprayed with PAM and cook in the oven for 25 minutes.
Add cherry tomatoes mixed with seasonings to the baking sheet and and cook another 25 minutes.
Divide the chicken and tomatoes into 4 equal portions and serve. Garnish with chopped basil, Parmesean cheese, and 1 tsp balsamic vinegar per serving of 2.
Makes 4 servings
1 Leaner, 3 greens, 2.5 condiments,and 1 healthy fat! (Full lean and green)
Savory Grilled Chicken
1 1/2 pounds boneless skinless chicken breasts, pounded to less than thickness ~ about 4 chicken breasts* (3 Leaner)
1/2 tsp salt (2 Condiments)
1/2 tsp pepper (1 Condiment)
non-stick pan spray
1 tsp garlic powder (2 Condiments)
1 tsp Italian seasoning (2 Condiments)
4 ounces part-skim mozzarella cheese (1 Lean)
1/4 cup basil pesto (4 Healthy Fats)
1 cup cherry tomatoes, halved (2 Greens)
1 tbsp fresh lemon juice (1 1/2 Condiments)
1/2 cup packed basil leaves, very thinly sliced (1 Condiment)
1. In a large bowl combine chicken, salt, pepper, garlic, and Italian seasonings. Toss to combine.
2. Spray grill with non-stick cooking spray. Grill chicken over medium-high heat for about 6-8 minutes on each side until cooked through. Top each chicken breast with 1 oz of or 1/4 cup mozzarella cheese and cook another minute or so until melted.
3. Toss tomatoes, lemon juice, and basil together. Top each chicken breast with 1 tbsp pesto and 1/4 cup tomato mixture. Serve immediately.
Makes 4 Servings
1 Leaner protein, 1/2 Green (still need 2 1/2 more Greens), 2.5 Condiments, and 1 Healthy fat
* If you would like to omit the cheese, use 2 lbs of chicken breasts as 4 Leaner instead of 1 1/2 lbs.
Philly Steak Cheese Skillet
1 ½ beef steak
½ cup scallions
1 cup red pepper
1 cup green bell pepper
1 cup orange/yellow pepper
1 garlic clove
2 teaspoons ginger
1 tablespoon soy sauce
1 tablespoon Worcestershire sauce
3 teaspoons sriracha
3 tablespoons reduced sugar ketchup
1 ½ cups low fat provolone cheese
Directions: 1.Spray oven-safe skillet, keeping high enough to brown steak. Remove from skillet, cover and keep warm. 2 onions. Cook on high until lightly browned on edges from pan and place over beef, cover and keep warm. Add a little beef broth or water if necessary. 3 peppers. Cook on high until lightly browned on edges. Remove from pan and place over onions, cover and keep warm. 4.Preheat oven to 400 degrees. 5 garlic and cook for 30 seconds. Add ginger, soy sauce, Worcestershire sauce, sriracha ketchup. Simmer 5 minutes. 6 steak, onions peppers back to the skillet. Top with cheese. Place in for 5 minutes turn oven to broil and cook for an additional 2-3 minutes or until cheese is melted and lightly browned. Yields: 5 servings
Per serving: 1 lean | 1 ½ green | 3 condiments