Wednesday, June 19, 2013

Recipe and Weigh In Wednesday

Let's just jump right in on to the good news shall we?  I lost 2.6 pounds this week.  Happy. Dance.

Last night Daniel and I went for another bike rained on us.  It was SO much fun riding in the rain and reminded me of this little quote my aunt gave me.


Okay, on to one of my very favorite recipes.

For the Chicken:
  • 6 chicken tenders, pounded flat (about 12 ounces)
  • 1 cup Italian seasoned bread crumbs
  • 2 - 4 egg whites
  • garlic salt
  • lemon pepper
  • olive oil cooking spray or extra virgin olive oil sprayed from a Misto
Preheat oven to 375.  Dip the chicken in the egg whites and then into the Italian bread crumbs to lightly coat.  Place on a non-stick foil lined pan.  Sprinkle with garlic salt and lemon pepper, then spray lightly with olive oil, flip the chicken and repeat.  Bake for 10 - 15 minutes, flip the chicken over, then bake 10 - 15 more minutes.

For the Sauce:
  • 1 cup of chicken stock
  • 1 cup white wine (I like to use Pinot Grigio)
  • 1/4 cup capers, drained
  •  1 can quartered artichoke hearts, drained and rinsed
  • juice of 2 lemons
  • 3 cloves garlic, chopped
  • 2 Tbsp Smart Balance light spread
  • sea salt, to taste
  • 1 tsp dried parsley
  • 1 Tbsp cornstarch mixed with hot water, for thickening
Combine the chicken stock and smart balance in a sauce pan on medium heat.  While the smart balance is melting add the lemon juice.  Bring to a low simmer, add artichoke hearts, capers, garlic, and parsley.  Add the wine and simmer.  Once the wine has reduced add the corn starch wash (usually you do not need the whole mixture, I used about half).  Allow sauce to simmer on low heat and thicken.  Add sea salt to taste.

For the Pasta:
  • 1/2 cup small pasta of your choice (I use Orzo or Acrini di Pepe)
  • 1 1/2 cup chicken stock
  • sea salt, to taste
I cook these small pastas like rice letting them simmer covered for about 15 minutes in a smaller amount of liquid until the liquid has reduced.

This recipe makes 3 servings - 1/3 cup pasta and two chicken tenders.  I calculated this recipe to 12 weight watchers points plus.

 Yummy.  Enjoy!

Have a fantastic Wednesday friends!

Linking Up!


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