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Chicken Dishes for Carb Watchers

15 Oct

Note from Sheri:  Here’s my tweak!  Instead of the bread crumbs, I will crush several almonds, season them and coat the breasts in that mixture to get rid of the bread carbs.  I may mix parmesan in with the almonds as well.  Be advised that almonds will add more fat to your recipe, but it is healthy fat so no worries.  The change will affect the below nutrition value please note.  OR you could always wrap em in bacon! 🙂 WIN!

http://www.skinnytaste.com/search/label/Chicken

Chicken Rollatini Stuffed with Zucchini and Mozzarella
Gina’s Weight Watcher Recipes
Servings: 8 • Serving Size: 1 cutlet
Old Points:
4 pts • Points+: 4 pts
Calories: 171.9
Fat:
6.3 g • Protein: 20.3 g • Carb: 7.9 g • Fiber: 0.9
g • Sugar: 1.3 g Sodium: 280.7 mg (without salt)


Ingredients:

  • 1 tsp olive oil
  • 4 cloves garlic, chopped
  • 1 1/2 cups (1 medium) zucchini, shredded
  • 1/4 cup + 2 tbsp Romano cheese (or parmesan)
  • 3 oz part skim shredded mozzarella
  • salt and pepper to taste
  • 8 thin chicken cutlets, 3 oz each
  • 1/2 cup Italian seasoned breadcrumbs
  • 1 lemon, juice of
  • 1 tbsp olive oil
  • salt and fresh pepper
  • olive oil non-stick spray

Directions:

Wash and dry cutlets, season with salt and pepper.  Preheat oven to 450°. Lightly spray a baking dish with non-stick spray.

In a large skillet, heat oil on medium-high heat. Add oil when hot then saute garlic a minute, or until golden. Add zucchini, 1/4 cup Romano cheese, salt and pepper and saute about 3-4 minutes, stirring occasionally. Set aside to cool. When cool, add mozzarella cheese and mix to combine.

Lay chicken cutlets down on a working surface and spread 3 tbsp of zucchini-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.

Combine breadcrumbs and grated cheese in one bowl; in a second bowl combine olive oil, lemon juice, and
pepper in another bowl.

Dip chicken in lemon-oil mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, lightly spraywith oil spray.

Bake 25 – 30 minutes. Serve immediately. Serving size is listed as one, but if you are having this as a low carb meal with a salad, I suggest you have two.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Sesame Encrusted Baked Chicken Tenders
Gina’s Weight Watcher Recipes

Note from Sheri:  My tweak!  Leave out the panko!  Go for ground  almonds instead to leave out those bread carbs!

http://www.skinnytaste.com/2011/08/sesame-encrusted-baked-chicken-tenders.html

Servings: 4 1/2 • Serving Size: 2 chicken tenders • Old Points: 4 pts • Points+: 5 pts
Calories: 196.9 • Fat: 9.1 g • Protein: 22.9 g • Carb: 5.7 g • Fiber: 1.5 g • Sugar: 0.3 g  Sodium: 400
mg

Ingredients:

  • 18 oz chicken tenderloins
  • salt and pepper to taste
  • 2 tsp sesame oil
  • 2 tsp low sodium soy sauce
  • 6 tbsp toasted sesame seeds
  • 1/2 tsp course salt
  • 4 tbsp panko
  • olive oil spray (I used my Misto)

Directions:

Preheat oven to 425°. Spray a baking sheet with non-stick oil spray.

Combine the sesame oil and soy sauce in a bowl, and the sesame seeds, salt and panko in another.

Place chicken in the bowl with the oil and soy sauce, then into the sesame seed mixture to coat well. Place
on the baking sheet; lightly spray the top of the chicken with oil spray and bake 8 – 10 minutes. Turn over and cook another 4 – 5 minutes longer or until cooked through.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Chicken Rollatini with Spinach alla Parmigiana
Gina’s Weight Watcher Recipes

Note from Sheri: Use ground almonds instead of bread crumbs.  You can season them the same. I will have to leave off the marinara because of carbs, but thats up to you.  I’ll use Ms. Dash Tomato Basil Garlic blend to season the tops and add the cheese.


http://www.skinnytaste.com/2011/04/chicken-rollatini-with-spinach-alla.html

Servings: 8 • Serving Size: 1 stuffed breast •
Old Points: 4 pts • Points+: 5 pts Calories: 194.7 •
Fat: 7 g • Protein: 24.2 g • Carb: 7.2 g • Fiber: 1.5 g

  • 8 thin chicken cutlets, 3 oz each
  • 1/2 cup whole wheat Italian seasoned breadcrumbs
  • 1/4 cup grated parmesan cheese, divided
  • 6 tablespoons egg whites or egg beaters
  • 5 oz frozen spinach, squeezed dry of any liquid
  • 6 tbsp part skim ricotta cheese
  • 6 oz part skim mozzarella (I used Polly-O)
  • olive oil non-stick spray (I use my Misto)
  • 1 cup pomodoro sauceor your favorite marinara sauce
  • salt and pepper to taste

Wash and dry cutlets, season with salt and pepper.  Preheat oven to 450°. Lightly spray a baking dish with non-stick spray.

Combine breadcrumbs and 2 tbsp grated cheese in one bowl and 1/4 cup egg beaters or egg whites in another.

Shred or finely chop 1.5 oz of mozzarella cheese and combine with remaining grated cheese, spinach
(make sure you squeeze it dry), 2 tbsp egg beaters, and ricotta cheese.

Lay chicken cutlets down on a working surface and spread 2 tbsp of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.

Dip chicken in egg mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken. When finished, lightly spraywith olive oil.

Bake 25 minutes. Remove from oven, topwith sauce then cheese.

Bake until cheese is melted and bubbling, about 3 more minutes. Serve with additional sauce on the side
and grated cheese.

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2 Comments

Posted by on October 15, 2011 in Food & Health

 

Tags: ,

2 responses to “Chicken Dishes for Carb Watchers

  1. Chef Angelie

    October 15, 2011 at 9:51 pm

    The chicken rollatini looks so yummy!

     
  2. All Better Now

    October 16, 2011 at 8:12 pm

    Out of those three that last rollatini I can’t make! Hubby wont eat it because of the egg….oh well! my daugher and I may be eating that when he’s at work!

     

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