Weight Watchers Parmesan Chicken Cutlets

                                                                                                  

1/4 cup parmesan cheese, grated                                                                 

2 tablespoons dried Italian seasoned breadcrumbs

1/8 teaspoon paprika

1 teaspoon dried parsley

1/2 teaspoon garlic powder

1/4 teaspoon fresh ground pepper

4 boneless skinless chicken breasts (about 1 pound)

Directions:

Preheat oven to 400 degrees.

 

In resealable plastic bag, combine cheese, crumbs and all seasonings; shake well.

Transfer mixture to plate; dip each chicken breast in cheese mixture, turning to coat all sides.

Arrange on nonstick baking sheet.

Bake until chicken is cooked through, 20-25 minutes. 

 4 points per serving.

Shopping and cooking for 1 Week of Meals

This idea was a request from a family member who needs a little help in the grocery store. First I would like to say, there are some things you should try to keep on hand, some in the pantry, others in the refrigerator or freezer.
Below is a sample of a well stocked kitchen:

Pantry items:
2 canned tomatoes
2 canned beans( green beans, black beans, navy beans)
2 of each canned soups( cream of mushroom, cream of celery, cream of chicken)
2 cartons chicken stock
pasta( angel hair, macaroni)
canned onion rings
canned tomato paste
canned tomato sauce
2 can of each enchilada sauce(red and green)
onions
potatoes(red and buttery flavor)
olive oil
potato packets
rice( I like basmatic)
Ritz crackers
spicy V-8

Seasoning items:
dry onion soup
Cajun seasoning
garlic salt
meat tenderizer
sugar
self rising flour
self rising corn meal
Pioneer biscuit mix
dried parsley
dried basil
dried cilantro
gravy packets

Refrigerator:
milk
buttermilk
eggs
butter
cream cheese
sour cream
ketchup
mustard(Dijon and regular)
chicken base( when using base do not salt food)
cheese( several kinds, Cheddar, Mozzarella, Parmesan)
salad dressing
salad fixings( lettuce, tomatoes, cucumbers)
biscuits
crescent rolls
tortillas
salsa
minced garlic

Freezer:
ground turkey( or ground beef)
chicken( breast or tenderloins, boneless thighs)
Rotisserie chicken( removed from the bone)
pork roast ( I like tenderloins)
beef roast( I like chuck eye)
boneless beef stew
frozen vegetables mixes( I like steam bag variety)
frozen purple hull peas
frozen green Lima's
frozen corn( I like Green Giant microwave bags)
bell pepper
chipotle in adobo sauce( frozen and separated on a thick paper plate
frozen hash browns
frozen mac and cheese



This is just meant to give you ideas. This is a slight sampling of my kitchen's ingredients. You can take your taste and create your own pantry, seasoning, refrigerator or freezer lists. I always keep these products on hand so I can create quick meals.


Meal #1 Monday
Chicken casserole (May 2010 blog recipe)
Green bean casserole( French's web site Campbellskitchen.com)
Buttered rice

Meal # 2 Tuesday
Chicken enchiladas(May 2010 blog recipe)
salad
chips and salsa

Meal # 3 Wednesday
Turkey hash brown casserole(December 2010 blog recipe)
peas or beans ( December 2010 blog recipe)

Meal # 4 Thursday
Pork Tenderloin (already marinated)
mac and cheese
steam in the bag rice broccoli mix

Meal # 5 Friday
Beef roast ( cook in crock pot on low all day) just add 1 envelope of dry onion soup, 1cream of mushroom and
1 c water
garlic smashed potatoes(boil cubed potatoes, mash with garlic salt, 1/2 sour cream and 1/4 c milk or buttermilk)
salad

Meal # 6 Saturday
Chicken and dumplings(May 2010 blog recipe)
corn
Lima beans

Meal # 7 Sunday
Gina's chili ( May 2010 blog recipe)
chips
salsa

Note: When I cook canned, frozen, or dried beans, peas, turnip greens or Lima's, I always put in chicken base 1/2 T to 1 T depending on the amount you cook, onions, bell peppers, a little garlic(1/4 t), Cajun seasoning 1T to 2 T depending on the amount you cook, 2 T olive oil and a small amount of (1/3 of a chipotle pepper in adobo). You will not be able to resist this combination of flavors!

P. F. Chang's Mongolian Beef

                                                                                                                  

Thanks Tish!

2 teaspoons vegetable oil
1/2 teaspoon ginger, minced

1 tablespoon garlic, chopped

1/2 cup soy sauce

1/2 cup water

3/4 cup dark brown sugar

vegetable oil, for frying (about 1 cup)

1 lb flank steak

1/4 cup cornstarch

2 large green onions

Make the sauce by heating 2 tsp of vegetable oil in a medium saucepan over med/low heat.

Don't get the oil too hot.

Add ginger and garlic to the pan and quickly add the soy sauce and water before the garlic scorches.

Dissolve the brown sugar in the sauce, then raise the heat to about medium and boil the sauce for 2-3 minutes or until the sauce thickens.

Remove it from the heat.

Slice the flank steak against the grain into 1/4" thick bite-size slices.

Tilt the blade of your knife at about a forty five degree angle to the top of the steak so that you get wider cuts.

Dip the steak pieces into the cornstarch to apply a very thin dusting to both sides of each piece of beef.

Let the beef sit for about 10 minutes so that the cornstarch sticks.

As the beef sits, heat up one cup of oil in a wok (you may also use a skillet for this step as long as the beef will be mostly covered with oil). 

Heat the oil over medium heat until it's nice and hot, but not smoking.

Add the beef to the oil and sauté for just two minutes, or until the beef just begins to darken on the edges. 

You don't need a thorough cooking here since the beef is going to go back on the heat later.

Stir the meat around a little so that it cooks evenly.

After a couple minutes, use a large slotted spoon to take the meat out and onto paper towels, then pour the oil out of the wok or skillet.

Put the pan back over the heat, dump the meat back into it and simmer for one minute.

Add the sauce, cook for one minute while stirring, then add all the green onions.

Cook for one more minute, then remove the beef and onions with tongs or a slotted spoon to a serving plate.

Leave the excess sauce behind in the pan.

Caesar Salad and Dressing

                                                                                                                    

Philippians 4:4 Rejoice in the Lord always. I will say it again: Rejoice!

3 hearts of romaine

1/2 cup Italian 4 cheese blend, plus additional cheese for serving

1 1/2 teaspoons red wine vinegar

1/4 t minced garlic 

1/2 t anchovy paste

1/4 teaspoon Worcestershire sauce
1 t lemon juice
1t Dijon mustard 

1T Tabasco

8 turns freshly ground white pepper

1/2 T sea salt

Freshly ground black pepper

1/3 c Hellman’s mayo

Trim the root ends from the romaine, separate the leaves, and wash and dry them. Put the lettuce in the fridge to chill while you prepare the dressing.

Using a mortar and pestle, grind sea salt, anchovy paste and garlic. Starting with the mayo, add to bowl and whisk, then add rest of wet ingredients. Add the cheese, white and black peppers last.

Toss the chilled lettuce with the dressing in a large bowl. Transfer to serving plates or a serving platter and finish with a generous crowning of the remaining grated cheese and a few turns of black pepper.

Weight Watchers Au Gratin Potatoes

 

                                                                                                        

Thanks Kittencal!

1 tablespoon butter

1 medium onion, thinly sliced

1 -2 tablespoon flour

2 cups nonfat milk

2 lbs potatoes, thinly sliced

1 cup shredded low-fat cheese

1 teaspoon salt

1/4 teaspoon black pepper

Directions:

Heat oven to 375 degrees.
Coat a 2-quart baking dish with cooking spray.  

Melt butter in a large frypan over medium heat; add in onion and cook stirring occasionally until onion begins to brown (about 5 minutes).

Stir in flour, then slowly add in milk.

Add in potatoes; stir to mix; bring to a boil.

Stir in 3/4 cup cheese, salt and black pepper.

Pour mixture into prepared baking dish then spread out.

Bake for 1 hour uncovered.

After 1 hour cooking time cover with foil and continue to bake another 20 minutes more.

Change oven to broil heat.

Sprinkle the remaining cheese over potatoes and broil 6-inches from heat until the cheese is golden (about 1-2 minutes).

Cool 5 minutes before serving.