LaaLoosh » 4 Point

Tabbouleh Recipe with Quinoa – 4 Points +

LaaLoosh — Mon, 16 Jan 2012 15:31:43 +0000

I love to experiment with Quinoa in a variety of different Weight Watchers Recipes. It’s so good for you, and I really enjoy the flavor and texture. When I used it instead of couscous in a traditional Tabbouleh recipe, I was thrilled with the end result. The calorie and fat content was less and the protein and fiber were higher, thus giving it a lower Points value – each 3/4 cup serving is just 4 Points +. For those of you who may be unfamiliar with Quinoa, it’s a South American grain, originating in the Andes. It is loaded with protein, rich in phosphorous, magnesium and iron, and has a mild, nutty flavor. Quinoa is a great idea for a lighter and healthier alternative to rice, couscous and bulgur – and it’s gluten-free. If you love the flavors of Middle Eastern salad recipes, like traditional Tabbouleh recipe, give this version with quinoa a try instead!

Tabbouleh Recipe with Quinoa

A delicious idea for a low calorie Middle Eastern side dish recipe, this Tabbouleh recipe with Quinoa is a wonderful choice. Light, fresh, flavorful, and just 4 Points + per serving, it’s a great compliment to many Weight Watchers meals.

Ingredients

1 cup quinoa
2 cups water
1/4 cup fresh lemon juice
3 tomatoes, diced
3 Persian cucumbers, diced
2 bunches green onions, diced
1 cup fresh parsley, chopped
2 tbsp olive oil
1 tsp sea salt
1/4 tsp black pepper

Instructions

In a saucepan bring water to a boil. Add quinoa and a pinch of salt. Reduce heat to low, cover and simmer for 15 minutes. Allow to cool to room temperature; fluff with a fork. Set aside in refrigerator to cool.
Meanwhile, in a large bowl, combine olive oil, sea salt, pepper, lemon juice, tomatoes, cucumber, green onions, and parsley. Stir into cooled quinoa.

Preparation time: 15 minute(s)

Cooking time: 15 minute(s)

Diet type: Vegan

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein, Gluten free

Number of servings (yield): 6

Culinary tradition: Middle Eastern

Entire recipe makes 6 servings
Serving size is 3/4 cup
Each serving = 4 Points +

PER SERVING: 167 calories; 6g fat; 21g carbohydrates; 4g protein; 4g fiber

Orange-Chipotle Glazed Chicken Recipe – 4 Points +

LaaLoosh — Thu, 12 Jan 2012 16:01:15 +0000

The spicy Orange-Chipotle Glazed Chicken Recipe is such a great idea because it’s quick and easy, requires just a few simple ingredients, and is incredibly delicious. The flavor is tangy, sweet and spicy, and has a similar taste to Orange Flavored Chicken (the most yummy Chinese fast food EVER!) but with more heat. They key ingredient is Jimmie’s Chipotle Pepper Jam, which I discovered a few years ago at a Farmer’s Market in Los Angeles. You can only buy it online for now, but oh my God, it’s so good! Stay tuned to my Fabulous Food Find Friday post to learn more about this amazing jam. If you choose not to order the jam, here’s a great Chipotle Pepper Jam Recipe that you can use to make it yourself. This Orange-Chipotle Glazed Chicken recipe dish has just 4 Points + per serving and goes great paired with some 0 Points steamed vegetables. I’ve also added some veggies into the pan with the chicken and made a delicious spicy stir-fry too!

Orange-Chipotle Glazed Chicken Recipe

Spicy, tangy and sweet make a fantastic flavor combination in this Orange-Chipotle Glazed Chicken Recipe. And at just 4 Points + per serving, it’s delicious low calorie chicken recipe that can be prepared quickly for a last minute dinner idea.

Ingredients

1 lb skinless, boneless chicken breast, cut into bite sized pieces
Juice from one large orange, freshly squeezed (about 1/3 cup)
3 tbsp Chipotle Pepper Jam
3 garlic cloves, minced
1 tsp salt

Instructions

Spray a large, non-stick pan with non-fat cooking spray and set over medium high heat.
Add in chicken, salt and orange juice, and cook until chicken is cooked through, and begins to brown on the outside – about 10-12 minutes.
Turn the heat down to low and add in the garlic and Chipotle Pepper Jam. Cook until sauce is heated well and evenly distributed over the chicken.
Remove from heat and let sit for 8-10 minutes, or until the sauce thickens.

Preparation time: 5 minute(s)

Cooking time: 15 minute(s)

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (General)

Entire recipe makes 4 servings
Serving size is 4oz of chicken, with sauce
Each serving = 4 Points +

PER SERVING: 162 calories; 1.5g fat; 10.5g carbohydrates; 26g protein; 1g fiber

Green Olive Chicken Recipe – 4 Points +

LaaLoosh — Thu, 15 Dec 2011 15:57:01 +0000

A great idea for a quick weeknight dinner, this Green Olive Chicken Recipe is a one skillet dish and requires very minimal prep. Each 4 Points + serving is full of fantastic flavors. It’s also loaded with veggies and protein and makes great for leftovers the next day. If you want to bulk it up a bit more, try serving over some high fiber pasta or brown rice (but make sure to factor in the extra Points!). Or, serve over some 0 calorie Miracle Noodles for NO additional calories or Points.

Green Olive Chicken Recipe

Flavorful and light, this Green Olive Chicken Recipe has just 4 Points + per serving, making it the perfect low calorie dinner entree that’s tasty and satisfying.

Ingredients

4 4-oz skinless, boneless chicken breasts
1 14-ounce can diced tomatoes
1 medium onion, finely chopped
1 cups frozen chopped spinach, thawed
1 cup chopped zucchini
1/3 cup green olives, pitted and sliced
1 cup fat free chicken broth
1/4 cup white wine
1 tbsp tomato paste
4 garlic cloves, minced
2 bay leaves
1/4 teaspoon crushed red pepper
1/4 tsp salt
1/4 teaspoon freshly ground pepper
2 tbsp fresh parsley, finely chopped

Instructions

In a bowl, combine tomatoes, spinach, zucchini, olives, salt and pepper, crushed red pepper in a bowl.
Spray a large nonstick skillet with cooking spray and set over medium-high heat.
Saute garlic and onion until softened, about 3-4 minutes.
Add in the chicken breasts and wine and cook the chicken until browned on one side, 2 to 4 minutes. Turn it over; top with the tomato mixture, broth, bay leaves and tomato paste.
Reduce heat to medium, cover and cook until cooked through, 10-15 minutes.
Garnish with fresh parsley.

Preparation time: 10 minute(s)

Cooking time: 25 minute(s)

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: Middle Eastern

Entire recipe makes 4 servings
Serving size is 1 chicken breast, with about 2/3 cup veggies and sauce
Each serving = 4 Points +

PER SERVING: 168 calories; 3g fat; 8g carbohydrates; 27g protein; 4g fiber

Prosciutto and Pear Stuffing Recipe – 4 Points +

LaaLoosh — Tue, 22 Nov 2011 15:53:05 +0000

It’s only Tuesday, so there’s still time to share some ideas for delicious, low Points Thanksgiving Recipes! And if you are looking to shake things up this Thanksgiving with a unique stuffing recipe that not only tastes amazing, but that has just 4 Points + per serving, well then this Prosciutto and Pear Stuffing Recipe will make you squeal with delight. Easy to make and brimming with delectable Autumn flavors, I was really surprised by how low calorie this stuffing came out to be. The toasted hazelnuts added such a delicious texture and a slight crunch that I really liked. I’m also obsessed with prosciutto, so I’m always willing to try just about any recipe that uses it – and the idea of combining it in a Thanksgiving stuffing had me drooling. So, if you want to put a new spin on a traditional Thanksgiving Stuffing Recipe this year, treat your guests to a fabulous serving of this dish! Enjoy.

Prosciutto and Pear Stuffing Recipe

Delectable and low calorie, this light stuffing recipe offers a delicious new way to enjoy a traditional Thanksgiving side dish. Each serving has just 4 Points +, making it a delicious Weight Watchers friendly dish to serve this Thanksgiving.

Ingredients

8 cups stale multi-grain baguette, cut into 1/2-inch cubes
1 14-ounce can reduced-sodium chicken broth
6 oz prosciutto, thinly sliced, cut into bit sized pieces
3 small pears, ripe but firm, chopped
2 cups yellow onion, chopped
2 cups fennel bulb, diced
1 cup celery, chopped
1/4 cup minced shallot
1/4 cup liquid egg substitute
1/3 cup chopped flat-leaf parsley
1/3 cup chopped hazelnuts, toasted
2 tbsp light butter
2 tsp fresh sage, minced
2 tsp fresh thyme, minced
1 tsp fresh rosemary, minced
1/2 tsp salt
1/4 tsp pepper

Instructions

Preheat oven to 350°F. Coat a 9-by-13-inch baking dish with nonfat, butter flavored cooking spray.
Spray a large nonstick skillet with non-fat, butter flavored cooking spray and set over medium heat. Add prosciutto; cook, stirring, until crispy, about 5 minutes. Drain on a paper towel.
Using the same pan, melt butter and add in celery, onion, fennel and shallot and cook, stirring, until softened and beginning to brown, 6 to 8 minutes.
Add sage, thyme and rosemary and cook, stirring, for 1 minute more.
Transfer everything to a large bowl and gently stir in bread, pears, parsley, hazelnuts and the prosciutto. Add broth and liquid egg substitute; toss to combine. Mix in the salt and pepper.
Spoon the stuffing into the prepared baking dish; cover with foil.
Bake for 40 minutes; remove the foil and bake until the top is beginning to crisp, 25 to 30 minutes more.

Preparation time: 20 minute(s)

Cooking time: 1 hour(s) 20 minute(s)

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 12

Culinary tradition: USA (Traditional)

Entire recipe makes 12 servings
Serving size is ¾ cup
Each serving = 4 Points +

PER SERVING: 156 calories; 4 g fat; 26 g carbohydrates; 9 g protein; 6 g fiber

Pear, Quinoa, and Spinach Salad Recipe – 4 Points +

LaaLoosh — Fri, 04 Nov 2011 14:33:21 +0000

Treat yourself to this delicious and easy Autumn inspired Pear, Quinoa, and Spinach salad for just 4 Points + per serving. Fresh and light, this quinoa salad makes a wonderful low calorie side dish recipe to serve with a variety of Fall meals, or as a non-traditional Thanksgiving dish. By removing the nuts and the chickpeas, as well as making a few other changes to the traditional version of this recipe, I was able to create a much lighter rendering without sacrificing the fabulous flavors. The slight nutty flavor of the quinoa grains is enhanced with a walnut oil and pomegranate vinegar dressing, and is a tasty contrast to the sweet, delicate pears. Definitely a great salad recipe to try out if you are want to enjoy some fabulous Fall flavors in a new way.

Pear, Quinoa, and Spinach Salad Recipe

The perfect vegetarian side dish recipe, this Pear, Quinoa and Spinach Salad is a fresh and delicious way to enjoy the flavors of the season. And each serving is just 4 Points + making it a great low calorie side to accompany any meal.

Ingredients

1 cup quinoa, rinsed
2 ripe but firm pears, diced
1 cup baby spinach leaves
1/2 cup red onion, finely chopped
1/4 cup fresh chives
2 cups and 1 tbsp fat free vegetable broth
1 tbsp walnut oil
1 1/2 tbsp pomegranate vinegar
1 tsp salt
1/4 tsp freshly ground pepper

Instructions

Bring 2 cups of broth to a boil in a large saucepan.
Add in quinoa, reduce heat to maintain a simmer, cover and cook until the liquid is absorbed and the quinoa has popped, about 15 minutes.
Whisk oil, vinegar, 1 tbsp broth, chives, salt and pepper in a large bowl.
Add pears, spinach and onion and toss to coat.
Drain any excess liquid from the cooked quinoa, if necessary.
Add the quinoa to the pear mixture; toss to combine.
Transfer to the refrigerator to cool for about 15 minutes or serve warm.

Preparation time: 15 minute(s)

Cooking time: 30 minute(s)

Diet type: Vegan

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate

Number of servings (yield): 6

Culinary tradition: USA (General)

Entire recipe makes 6 servings
Serving size is 1 cup
Each serving = 4 Points +

PER SERVING: 146 calories; 3 g fat; 24 g carbohydrates; 8 g protein; 5 g fiber

Creamy Chicken Stew Crock Pot Recipe – 4 Points +

LaaLoosh — Wed, 28 Sep 2011 14:49:47 +0000

Chilly Fall weather means it’s time to get that crock pot out and start whipping up some yummy Weight Watchers Crock Pot Recipes! A great one that always goes over well is this Creamy Chicken Stew Recipe. Made with juicy chicken thighs and lots of veggies, this tasty fall stew recipe is loaded with tons of flavor, but has just 4 Points + for 1 cup. It does have a few more steps than most chicken crock pot recipes, but the velvety sauce that’s delicately flavored with lemon is oh-so worth the extra effort. Make a big batch and freeze into individual portions for a quick and easy meal on a cold day!

Creamy Chicken Stew Crock Pot Recipe

The perfect low calorie chicken stew recipe for Fall, this tasty dish makes you forget you are a Weight Watcher. The creamy sauce and fresh herbs make this delicious stew a real treat. And at just 4 Points + per cup, it’s a pretty good bargain.

Ingredients

2 pounds boneless, skinless chicken thighs, trimmed and cut into bite sized chunks
1 pound mushrooms, chopped
1 cup zucchini, chopped
1 1/2 cups frozen green peas, rinsed under cold water to thaw
1 cup carrots, sliced
1/2 cup celery, chopped
1/2 cup shallots, finely chopped
4 cups fat free chicken broth
1/4 cup fat free half and half
1/2 cup water
1 tsp fresh rosemary, finely chopped
1 tsp fresh thyme leaves
1/2 cup chopped fresh parsley
3 bay leaves
1/2 tsp freshly grated lemon zest
2 tbsp cornstarch
2 tbsp lemon juice
1 tsp salt
1/2 tsp black pepper

Instructions

In a 5- to 6-quart Dutch oven, combine mushrooms, shallots, and 1/4 cup water.
Cover and cook over high heat, stirring often, for about 3 to 4 minutes. Uncover and cook, stirring often, until the mushrooms are lightly browned, 8 to 10 minutes.
Add broth, celery, zucchini, carrots, thyme, rosemary and bay leaves; bring to a boil.
Place chicken in a 5- to 6-quart slow cooker and sprinkle lemon zest on top. Turn heat to high. Carefully pour in the vegetable mixture. Cover and cook until the chicken is very tender, 3 1/2 to 4 hours.
Transfer the chicken and vegetables to a bowl; discard bay leaves.
Skim fat and pour the juices into a large saucepan. Bring to a boil over high heat. Boil until reduced to 2 cups, 15 to 20 minutes.
Mix cornstarch with remaining 1/4 cup water in a small bowl. Add to the pan and cook, stirring, until slightly thickened.
Add half and half and lemon juice; stir until boiling.
Return the chicken and vegetables to the sauce and heat through. Season with salt and pepper.
Just before serving, stir in peas and parsley.

Preparation time: 30 minute(s)

Cooking time: 4 hour(s)

Diet tags: Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 8

Culinary tradition: USA (General)

Entire recipe makes 8 servings
Serving size is 1 cup
Each serving = 4 Points +

PER SERVING: 200 calories; 4 g fat; 12 g carbohydrates; 25 g protein; 2 g fiber

Bacon, Mushroom and Cheese Breakfast Muffin Recipe – 4 Points +

LaaLoosh — Thu, 15 Sep 2011 00:37:35 +0000

These unbelievably delicious Breakfast Muffins make the perfect idea for a healthy, low calorie breakfast on the go. Each muffin has just 4 Points +, and are very filling! Loaded with bacon, mushrooms and cheese, these savory muffins taste so good, it’s hard to believe they are Weight Watchers friendly. Since we are often running around like crazy in the morning, it’s nice to make these the night before, and then we have a quick and healthy breakfast to grab on the way out the door the next morning. You can also bake an extra batch or two and freeze them, so you’ve always got a good, low Points breakfast food on hand that you can re-heat in a pinch.

Bacon, Mushroom and Cheese Breakfast Muffin Recipe

A great idea for an easy low calorie breakfast on the go, these savory muffins have just 4 Points + each. Not bad for a quick breakfast that tastes amazing, is very filling, and is super easy to make.

Ingredients

2 cups whole-wheat flour
1 cup all-purpose flour
1/2 cup liquid egg substitute
1 1/3 cups non-fat buttermilk
1 cup green onions, finely chopped
3/4 cup extra-lean turkey bacon, diced and cooked
1/2 cup grated reduced fat Cheddar cheese
1/2 cup mushrooms, finely diced
1 tbsp baking powder
1/2 tsp baking soda
1/2 tsp freshly ground pepper
1/4 tsp sea salt
1/2 tsp garlic powder
3 tbsp extra-virgin olive oil
2 tbsp light butter, melted (I used Brummel & Brown)

Instructions

Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
In a large bowl, combine both types of flour, baking powder, baking soda, garlic powder, salt and pepper
Whisk eggs, buttermilk, oil and butter in a medium bowl.
Fold in green onions, bacon, cheese and mushrooms.
Add the wet ingredients and mix with a rubber spatula until just moistened.
Scoop the batter into the prepared pan (the cups will be very full).
Bake the muffins until the tops are golden brown, 20 to 22 minutes. Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.

Preparation time: 15 minute(s)

Cooking time: 20 minute(s)

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 12

Culinary tradition: USA (General)

Entire recipe makes 12 servings
Serving size is 1 muffin
Each serving = 4 Points +

PER SERVING: 176 calories; 4 g fat; 22 g carbohydrates; 8 g protein; 3 g fiber

Lemon Chicken Stir Fry Recipe – 4 Points +

LaaLoosh — Thu, 25 Aug 2011 21:23:53 +0000

photo credit: livestrong

Fresh and satisfying, this delicious Lemon Chicken Stir Fry Recipe makes a wonderfully easy low calorie dinner idea for any day of the week! It’s loaded with fiber and protein, and each serving has just 4 Points +. It’s also a great way to get in some veggie servings. The lemon sauce is light and tangy and adds a lovely fresh flavor without being too sour or overbearing. I love that it’s such a quick ad easy dish that is not only low in calories and Points, but full of nutrients. It’s a dish that is perfect to serve to the whole family – my husband and toddler gobbled it up! Try serving it with some steamed brown rice for a complete meal. Enjoy!

Lemon Chicken Stir Fry Recipe

Need an idea for a fresh and tangy low calorie dinner? This delicious Lemon Chicken Stir Fry is just 4 Points + per serving, and packed with vegetables and protein, making it an ideal meal for any Weight Watcher.

Ingredients

1 lb boneless, skinless chicken breasts, cut into bite sized pieces
1 cup sliced carrots
2 cups snow peas, stems and strings removed
1 cup red bell pepper, chopped into bite size pieces
1 bunch green onions, cut into small pieces
1/2 cup fat free chicken broth
1 lemon
3 tbsp reduced-sodium soy sauce
2 tsp cornstarch
4 garlic cloves, minced
1/2 tsp black pepper

Instructions

Spray a large, non-stick skillet with non-fat cooking spray, and set over medium-high heat.
Grate 1 teaspoon lemon zest and set aside.
Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce, pepper and cornstarch in a small bowl.
Add chicken to skillet and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate.
Add bell pepper and carrots to the pan and cook until the carrots are just tender, about 5 minutes.
Add snow peas, scallions, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes.
Add in chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.

Preparation time: 35 minute(s)

Cooking time: 40 minute(s)

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 4

Culinary tradition: USA (General)

Entire recipe makes 4 servings
Serving size is 1 ½ cups
Each serving = 4 Points +

PER SERVING: 187 calories; 2 g fat; 11 g carbohydrates; 28 g protein; 4 g fiber

Chicken Breasts with Chile Coconut Cream Sauce Recipe – 4 Points +

LaaLoosh — Thu, 18 Aug 2011 12:00:03 +0000

There are just too many yummy words in the title of this low calorie chicken recipe to keep me from salivating as I type it. This DELICIOUS Chicken Breasts with Chile Coconut Cream Sauce tastes so amazingly good, it’s hard to believe that each serving has just 4 Points +. For some additional bulk to this meal, try serving it over some a small serving of brown rice (for additional Points Plus) or some Zero Calorie Orzo (for NO additional Points Plus) and let the Coconut Chile Cream sauce do it’s job. This summer chicken recipe makes such a light, and deliciously creamy meal idea with refreshing new flavors that will excite your palate, but still keep you on track to reaching your weight loss goals!

Chicken Breasts with Chile Coconut Cream Sauce Recipe

A new and excitingly flavorful low calorie chicken recipe that makes a fantastic summer meal idea. These delicious Chicken Breasts with Chile Coconut Cream Sauce are not only incredibly tasty, each serving has just 4 Points +. What a unique low calorie dinner idea to spice up the menu!

Ingredients

6 4oz chicken breasts
2 cups light coconut milk, canned
1/2 cup fat free chicken broth
1 cup roasted green chiles, chopped
1/4 cup fresh cilantro, chopped
6 scallions, sliced, white and green parts separated
Zest from 1 lime
4 clove garlics, minced
1 tsp salt
1/2 tsp white pepper

Instructions

Combine coconut milk, lime zest, broth, green chiles, scallion whites, cilantro, garlic, pepper and 1/2 teaspoon salt in a medium saucepan; bring to a boil. Reduce heat to a simmer and cook the mixture until reduced by half, 20 to 30 minutes. Puree with an immersion blender or puree in a blender until smooth.
Sprinkle chicken with the remaining salt. Spray a large nonstick skillet with non-fat cooking spray and set over medium-high heat. Cook half the chicken until browned, 1 to 2 minutes per side. Transfer to a plate. Cook the remaining chicken until browned.
Add the first batch of chicken back to the pan. Pour in the sauce and cook at a low simmer, turning occasionally, until all the chicken is cooked through and tender, 4 to 7 minutes.
Remove from the heat and transfer the chicken to a serving platter.
Sprinkle with the reserved scallion greens.

Preparation time: 20 minute(s)

Cooking time: 45 minute(s)

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 6

Culinary tradition: Mexican

Entire recipe makes 6 servings
Serving size is 1 chicken breast with about ½ cup sauce
Each serving = 4 Points +

PER SERVING: 189 calories; 6 g fat ; 3 g carbohydrates; 27 g protein; 1 g fiber

Oven-Fried Chicken Skewers Recipe – 4 Points +

LaaLoosh — Thu, 11 Aug 2011 12:00:29 +0000

photo credit: delish

Perfect as a low calorie appetizer recipe or as a main dish, these tasty Oven-Fried Chicken Skewers are a fun and light food for the whole family. Being “fried” in the oven instead of a vat of lard, lightens up this chicken on a stick recipe pretty nicely. Each nicely skewer has just 4 Points +, making it a great alternative to the unhealthy, deep fried version. Try serving it with a variety of low calorie dipping sauces, for lots of flavor options. These baked chicken skewers also make fantastic passed appetizers, so keep this recipe in mind the next time you need a tasty, low calorie chicken recipe for your next party.

Recipe: Oven-Fried Chicken Skewers

A fun way to serve oven fried chicken at a party or picnic, these tasty chicken skewers are a lightened up version of traditional fried chicken recipes. Serve with a few different low calorie dipping sauces for flavor variety and fun! And it’s an easy recipe to double if you are making it for a large crowd.

Ingredients

1 lb boneless, skinless chicken breasts (about 4, 4oz breasts)
1 1/2 cups coarse dry whole-wheat breadcrumbs
1 cup fat free buttermilk
2 large egg whites
1 tbsp Dijon mustard
1 tbsp kosher salt
1/2 tsp black pepper
2 tsp paprika
1 tsp onion powder
1 ½ tsp garlic powder

Instructions

Combine salt, 1 teaspoon paprika and 1/2 tsp onion powder and 1b tsp garlic powder in a large bowl. Add buttermilk and whisk until the salt is completely dissolved and the spices are dispersed in the liquid.
Cut chicken lengthwise into about 8, 2”wide strips. Add to the marinade and let stand at room temperature for 30 minutes.
Preheat oven to 350°F. Line a rimmed baking sheet with foil, then set a large wire rack on it. Coat the rack with non-fat cooking spray.
Combine breadcrumbs, pepper, and the remaining paprika, onion powder and garlic powder in a large shallow dish (a 9-by-13-inch baking dish works well). In a second shallow dish, whisk egg whites and mustard.
Remove the chicken from the marinade, shaking off any excess, and thread onto 8 6 -inch bamboo skewers, dividing evenly. Dip the chicken into the egg mixture, coating both sides. Place in the breadcrumb mixture one at a time, sprinkle with crumbs to cover and press so the coating adheres to both sides. Gently shake off any excess crumbs and place the skewers on the prepared rack. Lightly mist chicken with a non-fat cooking spray (I like Pam Butter Flavored).
Bake the chicken, turning halfway through, until golden brown and the juices run clear, about 20 minutes.

Preparation time: 15 minute(s)

Cooking time: 50 minute(s)

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 8

Culinary tradition: USA (Southern)

Entire recipe makes 8 servings
Serving size is 1 chicken skewer
Each serving = 4 Points +

PER SERVING: 160 calories; 2 g fat; 17 g carbohydrates; 16 g protein; 2 g fiber