Holy Yum Chicken


Holy Yum Chicken

Adapted from Tablefortwoblog.com

Serves 4

Blue – 4 points

Purple – 4 points

Green – 6 points

You can reduce the points to 1 on blue and purple and 3 on green by using sugar free syrup, but the taste will change drastically.

  • 4 bonless, skinless, chicken breasts
  • 1/2 cup dijon mustard
  • 3 Tbsp pure maple syrup
  • 1 Tbsp rice wine vinegar
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 Tbsp cornstarch
  • 2 tsp fresh rosemary, for garnish, optional

  1. Preheat oven to 425. Line a 7×11 or 9×13 dish with 2 layers of foil.

  2. In a small bowl, whisk together Dijon mustard, syrup, rice wine vinegar, salt and pepper

  3. Place chicken breasts in dish and pour the mixture on top. Turn the chicken around and over to make sure it all gets coated.

  4. Bake, uncovered 40 minutes

  5. Remove from oven and let chicken sit for 5 minutes. Transfer to a plate. Do not discard liquid

  6. Immediately after plating chicken, whisk in 1 Tbsp cornstarch into the liquid in the plan. Serve sauce with chicken, garnish with rosemary.

Main Course
Chicken




Country French Skillet Chicken


Country French Skillet Chicken

Adapted from Aunt Bee's Recipes

Blue – 5

Purple – 5

Green – 7

  • 4 boneless, skinless chicken breasts, pounded to an even thickness
  • seasoning salt to taste
  • garlic powder to taste
  • 1 ½ Tbsp butter
  • 1 cup water
  • 1 1.4 oz pkg Knorr Vegetable Soup and Dip Mix
  • 1/2 cup light sour cream
  • 1/2 to 1 tsp dried dillweed

  1. Season chicken with seasoning salt and garlic powder.

  2. Melt butter in a large skillet over medium high heat. Add chicken and brown on both sides for about 5 minutes.

  3. Stir in water, soup mix and dill weed. Bring to a boil, then reduce heat to simmer and cover, stirring occasionally until chicken is done.

  4. Remove chicken to a platter to keep warm. Stir in sour cream

  5. Spoon sauce over chicken and serve over buttered noodle, rice or mashed potatoes

Main Course
Chicken




Fettuccine Alfredo


Chicken and Broccoli Fettuccine Alfredo

Serves 4

Blue – 10

Purple – 5 (if you use whole wheat pasta)

Green – 12

  • 8 oz fettucchini noodles
  • 12 oz chicken, cut in bite sized pieces
  • 1 head broccoli
  • 1 Tbsp butter
  • 1 cup fat free half and half
  • 2 oz parmesan cheese, shredded

  1. Boil water and cook fettuccini according to package directions.

  2. Steam/cook broccoli to desired doneness

  3. While pasta and broccoli are cooking, season chicken with salt and pepper, then cook in a skillet sprayed with non stick spray. Remove from skillet and keep warm

  4. Add butter and half and half to the skillet. Heat slowly. Add Parmesan cheese and melt over low heat.

  5. Pour cheese mixture over fettuccini, add in broccoli and chicken, mix well. Season with black pepper. Serve immediately.

Main Course
Chicken, pasta




Deb’s 1000 Island Dressing


Deb’s 1000 Island Dressing

This recipe comes from a member of the Meal Planning FB Group – Deb from Korn's Kitchen

Makes 350 grams (1 1/2 cups), 2 Tbsp = 30 grams

2 Tbsp = 1 Point on all plans

  • 1/2 cup light mayo
  • 1/2 cup plain, non fat Greek yogurt
  • 2 oz ketchup
  • 2 oz sweet pickle relish
  • 1-2 Tbsp finely chopped or grated onion
  • 1/4 tsp salt
  • 1/8 tsp pepper

  1. Mix all ingredients together. Store in refrigerator.

Salad Dressing
salad dressing




Strawberry Spinach Salad


Strawberry Spinach Salad

Serves 2 salad plus 1 Tbsp dressing

Blue – 5 points

Purple – 5 points

Green – 5 points

Salad

  • 8 oz baby spinach and mixed greens
  • 8 oz fresh strawberries
  • 1/4 cup crumbled cheese – goat, feta, bleu, your choice – adjust points. Points based on feta
  • 2 Tbsp chopped nuts of choice
  • sliced red onion, optional

Poppy Seed Dressing

  • 1/4 cup olive oil
  • 3 Tbsp non fat, plain Greek yogurt
  • finely grated zest of 1/2 lemon
  • 2 Tbsp lemon juice
  • 1/2 Tbsp dijon mustard
  • 1 tsp honey
  • 2 tsp poppy seeds
  • 1/8 tsp salt

Dressing

  1. Mix all ingredients together in a jar with a tight fitting lid. Shake until well combined

Salad

  1. Combine spinach and mixed greens. Top with strawberries, cheese, nuts and onions

  2. Top with 1 Tbsp salad dressing

Main Course, Salad
Salad




Parmesan Chicken Pasta


Parmesan Chicken Pasta

Serves 6

Blue – 8 points

Purple – 3 points (if you use whole wheat pasta)

Green – 11 points

  • 1 Tbsp olive oil
  • 1 1/2 lb boneless, skinless, chicken breast, cut into 1 inch pieces (1)
  • 3 cloves garlic, minced
  • 1 serving homemade cream of chicken soup mix **see below OR 1 can Cream of Chicken soup
  • 3 cups low sodium chicken broth
  • 12 oz penne pasta
  • 10 oz frozen peas
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup fresh basil leaves, chopped or torn

  1. Heat oil in a large skillet over medium-high heat. Add chicken and cook for 5 minutes, stirring occasionally, until browned. Add garlic; cook and stir for 30 seconds.

  2. Stir in the soup and broth; mix well. Stir in the penne and bring to a boil. Reduce heat to medium. Cook, uncovered, stirring occasionally, for 15 minutes.

  3. Stir in peas. Cook 3 minutes or until the penne is tender and the chicken is cooked through. Sprinkle with cheese and basil

  4. NOTE: I make homemade cream of chicken soup from this mix: https://joanspointedplate.com/cream-of-whatever-soup-mix/

Main Course
Chicken, pasta




Steak Tips and Mushrooms


Steak Tips and Mushrooms

adapted from The Prairie Homestead Cookbook

Divided into 4 servings – 9 Points on all plans

Divided into 6 servings – 6 Points on all plans

  • 2 pounds Tenderloin or sirloin steak cut into bite size pieces
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 2 Tbsp butter
  • 2 cups mushrooms of your choice – quartered
  • 1/2 cup beef stock
  • 1 Tbsp balsamic vinegar
  • 1 Tbsp dried parsley

  1. Toss the steak with 1/4 tsp of the salt and the pepper.

  2. Heat the butter in a large skillet over high heat until it's blazing hot, then add the steak in small batches

  3. Sear the steak, turning as soon as a dark brown crust appears, which, as long as the skillet is hot enough should take 30 seconds per side. Turn steak so all sides are seared. Remove from the skillet and set aside. Repeat with all the steak

  4. Add the mushrooms to the skillet, reduce the heat to medium and saute for 5 minutes until the mushrooms release their juices

  5. Add the beef stock, vinegar, parsley and remaining salt to the skillet. Cook for 5 minutes or until the stock has reduced by half and slightly thickened. Pour the mushrooms over the steak and serve

Main Course
Beef




Sourdough Sheet Pan Pancakes


Sourdough Sheet Pan Pancakes

Serves 6

5 points on all plans, if you cut into 6 servings

7 points on all plans if you cut into 4 servings

  • 1 cup sourdough starter or discard
  • 3/4 cup flour
  • 1/4-1/2 cup 1% milk (to taste/consistency you like)
  • 1 egg, beaten
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1 Tbsp melted butter
  • 1 Tbsp unsweetened applesauce

  1. Preheat oven to 425

  2. Spray or grease a 9×13 pan generously

  3. In a medium bowl, mix together all ingredients.

  4. Pour batter into prepared pan.

  5. Bake 15-20 minutes or until golden brown.

Breakfast
Pancakes




Grilled Ham Steaks


Grilled Ham Steak

From Taste of Home Magazine

5 Points on all Plans

  • 3 Tbsp Smucker's Simply Fruit Apricot (or apricot jam/jelly of your choice – adjust points as needed)
  • 1 tablespoon prepared mustard
  • 1 teaspoon lemon juice
  • 1/8 teaspoon ground cinnamon
  • 20 ounces thick cut ham steak

  1. In a small saucepan, combine the jam/jelly, mustard, lemon juice and cinnamon. Cook and stir over low heat for 2-3 minutes. Set glaze aside. Score edges of ham.

  2. Grill, uncovered, over medium heat for 8-10 minutes on each side, brushing with glaze during the last few minutes of grilling.




Chicken in Basil Cream Sauce


Chicken in Basil Cream Sauce

Adapted from Quick Cooking Magazine

Blue – 6

Purple – 6

Green – 8

  • 1/4 cup 1% milk
  • 1/4 cup dry breadcrumbs
  • 4 boneless, skinless chicken breasts
  • 2 Tbsp butter
  • 1/2 cup chicken broth
  • 1 cup fat free half and half
  • 1 4 oz jar sliced pimientos, drained
  • 1/2 cup fresh parmesan cheese, grated
  • 1/4 cup minced fresh basil
  • 1/8 tsp pepper

  1. Place milk and bread crumbs in separate shallow bowls.

  2. Dip chicken in milk, then coat with crumbs.

  3. In a skillet over medium – high heat, cook chicken in butter on both sides until juices run clear and chicken is cooked through to 165° – about 10 minutes

  4. Remove and keep warm.

  5. Add broth to the skillet. Bring to a boil over medium heat; stir to loosen browned bits from pan.

  6. Stir in half and half and pimientos; boil and stir for 1 minute. Reduce heat.

  7. Add parmesan cheese, basil and pepper; cook and stir until heated through. Pour over the chicken.