Low Carb Creamy Tuscan Chicken

 

Ingredients

• 2 tablespoons olive oil
• 2 boneless, skinless chicken breast, cut in half horizontally
• 1 1/2 teaspoons Lemon Pepper Seasoning
• 1/2 cup chopped onion
• 3 garlic cloves, minced
• 1/3 cup chicken broth
• 1 cup heavy cream
• 1/2 cup freshly grated Parmesan cheese
• 1/2 cup slivered sun-dried tomatoes
• 1 teaspoon Italian seasoning
• 1/4 teaspoon garlic powder
• 4 cups baby spinach

Instructions

1. Place olive oil in a large skillet over medium-high heat.

   Season chicken with lemon pepper.

2. Add chicken to skillet and cook 4 to 5 minutes per side, or until cooked through.

   Remove chicken and set aside.

3. Add onion to skillet and cook for about 3 minutes to soften.

4. Add garlic and cook 1 more minute.

5. Add chicken broth and scrape up any browned bits from the bottom of the skillet.

6. Add heavy cream and bring to a simmer for 1 minute.

   Add Parmesan and stir until melted.

7. Add sun-dried tomatoes, Italian seasoning, and garlic powder.

   Stir in spinach. Cook and stir until spinach is wilted.

   Season to taste with salt and pepper.

Coconut Shrimp with Mango Dipping Sauce (WW)

InIngredients

3 - 5

PersonalPoints™ per serving

Cooking spray

2 spray(s)

Mango(es)

1 item(s), pitted, peeled, and cubed

Fresh lime juice

2 Tbsp

Ginger root

1 tsp, grated peeled fresh

Kosher salt

1 tsp

Fresh mint leaves

1½ Tbsp, chopped

Jalapeño pepper(s)

1 medium, or red Fresno, seeded and minced

Uncooked shrimp

18 large, extra-large size (about 1 pound), peeled and deveined, tail shells intact

Cornstarch

3 Tbsp, or all-purpose flour

Egg(s)

2 item(s), large

Unsweetened coconut flakes

⅓ cup(s)

Panko breadcrumbs

⅓ cup(s)

Instructions

1. For dipping sauce, cut up half of mango. Combine with lime juice, ginger, and 1/4 teaspoon salt in blender and process until smooth. Pour into small bowl. Dice remaining mango. Add to puree along with mint, Fresno pepper, and enough water to make saucy.
2. Spread cornstarch on sheet of wax paper. Beat eggs in large shallow bowl. Mix together coconut, panko, and remaining 3/4 teaspoon salt on separate sheet of wax paper.
3. Dredge shrimp in cornstarch, shaking off excess, then dip into egg, allowing excess to drip off. Press shrimp into coconutmixture until evenly coated on both sides. Place on wire rack set over baking sheet. Spray shrimp all over with nonstick spray.
4. Depending on air fryer settings, preheat 6- to 8-quart air fryer to 390°F or 400°F for 3 minutes. Lightly spray fryer basket with nonstick spray. Arrange 9 shrimp in single layer in basket. Air fry until shrimp are golden and crispy, 5–6 minutes. Transfer to plate and loosely cover with foil to keep warm. Repeat to fry remaining shrimp. Serve with mango sauce and lime wedges.
5. Per serving: 3 shrimp and 2 1/2 tablespoons mango sauce.

3 - 5

PersonalPoints™ per serving

Air Fryer Colombian beef and potato empanadas (Weight Watchers)

 6 - 7

PersonalPoints™ per serving

Ingredients

Olive oil

1 Tbsp

Bulgogi (beef stir fry)

¾ pound(s), strips, cut into 1/4-inch pieces

Uncooked onion(s)

1 medium, cut into 1/4-inch dice

Uncooked Yukon gold potato(es)

1 medium, peeled and cut into 1/4-inch dice

Plum tomato(es)

1 large, halved, seeded, and cut into 1/4-inch dice

Garlic clove(s)

3 medium clove(s), minced

Chili powder

2 tsp

Instructions

1. Preheat oven to 200°F. Line baking sheet with parchment paper.
2. To make empanada filling, heat oil in large nonstick skillet over medium-high heat. Add beef and onion and cook, stirring, until beef is browned and onion is softened, about 5 minutes. Add potato and reduce heat to medium. Cook, stirring, until potato is almost tender, about 10 minutes. Stir in tomato, garlic, chili powder, cumin, and salt. Reduce heat to medium-low; cook until potato is fork-tender, about 3 minutes longer. Transfer to medium bowl an stir in cilantro. Let cool.
3. For each empanada, mound 2 tablespoons filling along middle of each dough disk. Fold in half to form half-moon shape and press edges together to seal. Roll edge to form 1/2-inch rim; crimp with fork. Place on prepared baking sheet. Refrigerate until cold, about 30 minutes.
4. Line bottom of 6- to 8-quart air fryer basket with parchment paper, slightly smaller than basket. Depending on air fryer settings, preheat to 360°F or 370°F for 3 minutes.
5. Place 4 empanadas in prepared basket. Brush tops with beaten egg. Air fry 8 minutes. Turn empanadas over and brush with egg. Air fry until golden brown and firm, about 6 minutes longer. Place on wire rack and keep warm in oven. Air fry remaining empanadas. Serve warm with aji picante sauce.
6. Per serving: 1 empanada and about 2 1/2 tablespoons sauce

Notes

Aji picante sauce is easy to make. Combine 1 cup cilantro leaves; 2 jalapeños, chopped; 3 scallions, chopped; 1 large tomato, chopped; 3 tablespoons lime juice; 1 tablespoon white vinegar; 1/2 teaspoon kosher salt; and 1/4 teaspoon black pepper in food processor. Pulse until it forms a chunky puree. Makes 2 cups.

Ground cumin

2 tsp

Kosher salt

½ tsp, or to taste

Cilantro

⅓ cup(s), chopped fresh

Goya Discos para empanada dough

12 item(s), (or Avanti brand), frozen regular-size dough disks for baking, thawed

Egg(s)

1 large egg(s), lightly beaten

Fat free salsa

2 cup(s), or Colombian hot sauce (aji picante)

CBD

 

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CREAMED CHICKEN AND BISCUITS CASSEROLE

 

INGREDIENTS

• 1

  small onion
• 1 1⁄2

  teaspoons butter
• 2

  lbs chopped cooked chicken breasts or 2 lbs boneless skinless chicken thighs
• 1

  (10 3/4 ounce) can cream of chicken soup
• 1⁄2

  cup mayonnaise
• 1

  cup milk
• 1⁄2

  1/2 cup sauteed red bell peppers or 1/2 cup jarred roasted red pepper
• 1 1⁄2

  cups shredded mild cheddar cheese
• refrigerated biscuit

DIRECTIONS

• Preheat oven to 350.
• Grease the bottom and sides of an 11x7 inch baking dish or 10 inch quiche dish.
• Chop the onion.
• Heat butter in a small nonstick skillet and sauté until tender.
• Combine cooked onion, soup, chicken, milk, pimiento, and mayo in a bowl and then turn into the prepared baking dish.
• Bake for 15 minutes and remove from oven.
• Sprinkle 1 cup of the cheese over the baked mixture.
• Arrange biscuits decoratively in a single layer and sprinkle remaining 1/2 cup cheese over them.
• Return casserole to oven and bake until biscuits are golden brown and sauce is bubbly, usually about 20 minutes longer.
• NOTE: 02/16/09: This is RICH! You may sub sour cream for all or part of the mayo if you wish to cut back on the heaviness. The last time I made this I used a 1/4 cup of fat free mayo and 1/4 cup of sour cream.