Skinny Chicken Francese

Chicken Francese

Ingredients:

• 4 chicken breasts or cutlets
• 1/4 cup flour (I used Whole Wheat Flour, but you can use White if you’d like)
• 1/2 cup egg whites, beaten
• 1 large lemon (If you are using lemon juice, it's about 3 tbs or more, to taste (I just kept adding little squirts until it tasted right)
• 1/2 lemon sliced thin (this is purely for garnish and added lemon flavor so it's not necessary)
• 1/3 cup white wine
• 15 oz low sodium chicken broth
• cooking spray
• salt and pepper, to taste
• 3 tbsp fresh chopped parsley
• 1 tbsp butter

Directions:

*Season both sides of the chicken with salt and pepper

*Place the flour in a bowl, and the beaten egg whites in another bowl. The trick to making this chicken so yummy is to do the double egg wash. Dip the chicken in the egg, then the flour, then the egg AGAIN, then the flour AGAIN. I know, it's a lot, but I promise it's worth it!

*Heat a non stick pan over medium heat and spray with cooking spray to lightly coat the bottom of the pan. ( You can use butter, but when I made this, I made it WW friendly)

*Saute chicken 2-3 minutes on each side. When cooked, transfer onto a plate and place in microwave to keep warm. Spray the pan again and repeat until all chicken has been cooked.

*Once all chicken is cooked, place the chicken broth in the bowl with 1 tablespoon of flour and whisk. It will start to thicken up like a sauce.

*Add chicken broth, juice of the lemon, white wine, lemon slices (if you have them), parsley and butter and simmer over medium heat for about 2 minutes or so, until the sauce reduces slightly and thickens.

*Add the chicken to the pan and combine it with the sauce! YUMMY!!!!

  

(WW Points Plus: 6) 

**I served this with broccoli & whole wheat penne pasta**

Traci Lea's Skinny Gwumpkies (Polish Cabbage Rolls)

Growing up in a Polish/Irish/Italian family, Mom always made the most amazing meals for us! One of my favorites, was a recipe originally made by my dad's mom, Grandma Judy (who passed before I was born). GWUMPKIES (pronounced exactly how it is spelled lol) are originally made with ground beef and white rice, but since I am eating healthier these days and mostly all of my recipes are WW friendly, I put a WW spin on the original recipe. So here it is!


Ingredients:

• 1 head (medium size) cooked green cabbage
• 12 oz of ground turkey (you can substitute ground beef or pork if you don't like turkey)
• 1/2 cup of uncooked onions
• 1/2 cup of cooked brown rice
• 1 large egg ( I used egg whites) 
• 1/2 tsp of garlic powder
• salt & pepper
• 28 oz can diced tomatoes
• 1 can of tomato sauce, no salt added
• toothpicks (may need to hold the leaves together)

Directions:

• Preheat oven to 325
• Boil cabbage in large pot with enough water to cover the whole head, for 10-12 minutes (or until leaves are soft enough to pull off); Drain
• When leaves are cool enough to touch, gently pull 8-10 leaves off the head (making sure to keep the entire leaf in one piece)
• Combine turkey, onion, rice, egg, garlic powder, salt & pepper in a large bowl
• Place a small amount of turkey mixture (enough to fit in the palm of your hand) and place in the center of the cabbage leaf; fold in sides of leaf and roll up tightly from one end to the other, making sure filling is fully covered by the leaf (use toothpicks to hold leaves together if needed)
• Combine diced tomatoes & tomato sauce in a large bowl
• Place cabbage rolls in a large pan ( I use a disposable aluminum foil pan) and cover with tomato mixture
• Bake on 325 for 45-50 minutes

WW Points Plus: 6 points per gwumpkie :)
:)

Skinny Cucumber & Avocado Salad

Cucumber & Avocado Salad! SO good!!! (WW Friendly)

I usually make my cucumber salads with red wine vinegar or balsamic vinegar. Ths yogurt gives it a creamy taste so that there is really no need for a dressing!

Ingredients:

• 1/2 cup nonfat plain Greek yogurt
• 1/2 cucumber (diced)
• 1/2 cup of tomatos (diced)
• 1/4 cup onion (diced) (this is optional--I love onions so I add it to everything!)
• 1/4 cup avocado (chopped)
• pinch of salt & pinch of black pepper

145 calories

5g of fat

14g carbs

4g fiber

14g protein

WW points plus: 3 points per serving

Skinny Buffalo Chicken Dip

"Skinny" Buffalo Chicken Dip

For those  Sunday's where hubby wants to pig out and watch the Heat game :) This way, I can enjoy the dip too!!

Ingredients:

• 4 oz cream cheese (softened)
• 1 cup of fat free sour cream
• 1/2 cup of Footy's Hot Wing Sauce (or any other sauce you like--Frank's is also an option!)
• 1/2 cup of blue cheese crumbles
• 1 tsp of white wine vinegar
• 2 cups of cooked chicken (shredded)

Directions:

• Mix the first 5 ingredients until smooth. Then add the cooked shredded chicken and put in the crock pot on LOW for 3-4 hours. Serve WARM :)

**To do this on the stove, simmer for 30 minutes.
**To do this in the oven, preheat oven to 350 and bake for 20 minutes.

This recipe makes 9 servings. Serving size is 1/3 cup.

Calories: 108~Fat: 5g ~ Carbs: 5g~ Protein:10g

WW Points Plus: 3 points per serving!!!!! :) :) :)