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.

  • 1 onion, chopped
  • 1 large pod of garlic, minced
  • 2 dried bay leaves
  • 1 bag of carrots, sliced
  • 1 bunch of celery, sliced
  • 1/2 cup Italian parsley, chopped
  • 3 chicken thighs (or breasts), skinless and sprinkled with garlic powder and salt
  • 1 Tbsp cornstarch whisked with hot water, for thickening
  • 6 cups chicken stock
  • salt and pepper to taste
In a large pot sprayed with cooking spray (or olive oil from a Misto) saute onion, garlic, and bay leaves until onion is translucent.  Add chicken stock, carrots, celery, and parsley and simmer about 10 minutes.  Taste the broth and add salt and pepper to taste.  Add chicken, cover and simmer until chicken is cooked through (about 15 - 20 minutes).  Make your dumpling mixture while chicken is cooking.

Dumpling Mixture
  • 3 cups all purpose flour
  • 1 1/2 cup reduced fat buttermilk
  • 4 tsp baking powder
In a medium sized bowl combine all dumpling mixture ingredients and mix together, I usually end up using my hands.

When chicken is cooked through, remove it from the pot and de-bone it.  Add the pieces back to the pot.  Bring the mixture to simmer and add the cornstarch wash while stirring.  Drop the dumplings by the pinch (I'd say mine were about 1 1/2 teaspoons in size) until the entire  surface is covered with dumplings.  Do not stack dumplings.  Cover and simmer on low for 15 minutes until dumplings are cooked.  Do not pick up the lid during this cooking time!  Enjoy!

  • 1 package baby bella mushrooms, sliced
  • 4 cloves garlic, minced
  • 3/4 cup white wine (I like to use Pinot Grigio)
  • 3/4 cup light sour cream (or fat free Greek yogurt)
  • 1/2 cup chicken stock
  • 1 Tbsp flour whisked with hot water for thickening
  • Olive Oil cooking spray or Extra Virgin Olive Oil sprayed from a Misto
  • Garlic salt, to taste
  • Cracked black pepper, to taste
Spray a non-stick skillet (preferably one with a lid) with olive oil and add sliced mushrooms.  Cover and saute until mushrooms are tender, add garlic and saute a minute more.  Add chicken broth and bring to a low simmer.  Add white wine and allow sauce to simmer a few minute while the wine reduces.  Add flour wash for thickening (add the wash while the mixture is simmering and be sure to stir as you add).  Allow mixture to simmer on low and thicken for a minute or two.  Add sour cream and simmer.  Add salt and pepper to taste.

This recipe makes 4 servings and it calculates to 4 weight watchers points plus per serving.  It is great over chicken, beef, rice, or noodles.  Delicious!

  • 1 eggplant, sliced in thin circles
  • Olive oil cooking spray
  • Garlic salt
  • Half a jar of pasta sauce (I like Barilla)
  • Part skim mozzarella cheese
Arrange egg plant slices in a single layer on a cookie sheet, spray with olive oil spray and sprinkle with garlic salt.  Roast for 10 minutes in a 400 degree oven.  Spread a thing layer of sauce in the bottom of a corning ware sprayed with oil oil cooking spray.  Arrange a layer of roasted eggplant, add sauce; repeat until eggplant is gone.  Spread remaining sauce over the top of the eggplant.  Bake covered in the 400 degree oven for 15 - 20 minutes until it is nice and bubbly.  Add cheese and bake uncovered until cheese is melted.

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