Southern Style Oven-Fried Chicken

Would you like to know how to prepare a healthier, lower calorie version of fried chicken? After doing a little bit of searching on the Weight Watchers website I have finally found this super crispy and delicious oven-fried chicken that will please just about anyone! The crust is crispy and savory, and the chicken is so tender and moist, no one will know that this is a low calorie fried chicken recipe. By removing the skin and oil from the traditional fried chicken recipe, I was able to turn this dish  into a healthier alternative without sacrificing the taste. This is a wonderful dish and I hope you love it just as much as I do!

Southern Style Oven-Fried Chicken:
Serves about 4
Total Time: 25-30 minutes (time will vary depending on the thickness of the chicken)

Ingredients:

• 1 lb (four 4 oz pieces) boneless skinless chicken breast, washed with warm water and lemon. I recommend that you add some salt and pepper directly to the chicken before adding the cornflake mix. This will add a delicious flavor when the dish is done.
• 3/4 cup cornflake crumbs
• 1/2 cup all-purpose flour
• 3 ounces low-fat buttermilk
• 1/2-1 teaspoon cayenne pepper (Optional: add more to taste)
• 1 teaspoon paprika (preferred: smoked flavor)
• 1/2 teaspoon of table salt
• 1 teaspoon of black pepper
• Nonstick cooking spray

Directions:
1. Preheat the oven to 375º F.
2. Lightly coat a 13x8x2-inch baking dish with nonstick cooking spray; set aside.
3. In a medium-sized bowl, combine the flour, cayenne pepper,paprika,black pepper and salt.
4. Place the buttermilk and cornflake crumbs in two separate bowls.
5. Roll the chicken breast halves in the flour mixture, coating evenly each side.
6. Next dip the chicken into buttermilk, and then into the cornflake crumbs.
7. Place the coated chicken breasts in the prepared baking dish.
8. Bake in the oven for about 25-30 minutes (until the chicken is tender and no longer pink).

Note: A 4oz piece of chicken will be 5 points on the Weight Watchers program. The portion pictured is slightly larger at 7oz. Enjoy!

Chocolate Peanut Butter Yogurt Dip

When it comes to eating desserts I can never turn it down. Because I keep track of my points on Weight Watchers, I am always happy to find a healthy alternative to one of my favorite desserts.
I found this easy to make recipe on somethingswanky.com
and I decided to give it a twist by adding peanut butter and vanilla extract. This can be enjoyed by itself or you can use it as a dip for fruits or pretzels. The best part is this is a single serving so you can eat the whole bowl. Enjoy!

Chocolate Peanut Butter Yogurt Dip:
Serves 1
Total Time: about 5-7 minutes
Ingredients:

• 6 ounce cup vanilla yogurt
• 1 1/2 tablespoons cocoa powder 
• 1 tablespoon peanut butter, softened
• 1/2 tablespoon flour
• 3 teaspoons brown sugar (original recipe calls for only 2 teaspoons)
• optional: 1 teaspoon chocolate chips
• optional: 1/3 teaspoon of vanilla extract

Directions:

1. Stir all ingredients together until smooth. Sprinkle chocolate chips on top of dip.
2. Eat with bananas, other variety of fruits, pretzels, or by itself.

Spinach Salad with Sesame Salmon

If you're tired of adding chicken to your salads, try making it with salmon. It's a good source of protein and adds just the right amount of flavor to this light and refreshing salad. 
For this plate I added a little salad seasoning which made the dish more flavorful. If you prefer, you can season with salt and pepper, or go without.
This will make a great meal or side dish, hope you enjoy it as much as I did! 
 



 















Spinach Salad with Sesame Salmon:

Serves about 1

Total Time: 15-18 minutes

Ingredients:

• 1/2 lb salmon 
• squeeze of lemon
• 1/2 teaspoon Goya vegetable and salad seasoning (optional: lemon pepper or salt and pepper)
• 1 teaspoon onion, chopped
• 1 clove garlic, chopped
• 1/2 teaspoon of powdered ginger
• 1 teaspoon of sesame seeds 
• 1/2 teaspoon of red pepper flakes (optional)
• Grape or cherry tomatoes, cut in halves
• Croutons (optional: Fat free croutons to reduce Weight Watchers points)
• 2 cups of  fresh spinach (or any type of leafy green)
• Any type of Asian Sesame Dressing (I prefer Ken's Steak House Lite Asian Sesame, for fewer calories and half the fat)

Directions:

1. Set oven to broil.
2. Rinse salmon with warm water and lemon, then pat dry.
3. Add ginger, garlic, salt and pepper and squeeze a little bit of lemon on the salmon (optional: add red pepper flakes).
4. Place salmon into oven on a broiler pan and broil for about 8 minutes.
5. While salmon is cooking, toss leafy greens, chopped onions and tomatoes in a bowl and sprinkle. seasoning and a tablespoon of your favorite dressing. Transfer to a plate when done.
6. Remove salmon, let cool for 5 minutes,chop up and place on top of salad.
7. Sprinkle sesame seeds, croutons and add additional dressing.

Oven-Baked Spicy Zucchini Fries

If you've never had zucchini fries here's your chance, they are amazing. They have a great crunch on the outside and are soft on the inside just like a french fry. These are simple to make, but most importantly they are a healthy alternative to french fries.
I modified the recipe, but they still came out delicious! I added some onion powder, cayenne pepper and smoked paprika to the dry mix, and I used egg whites instead of eggs with yolk. Hope you enjoy these as much as I do.

Oven-Baked Spicy Zucchini Fries

Serves about  4

Total Time: 20-25 minutes

Ingredients:

• 2 medium zucchini, sliced into skinny sticks
• 1 large egg (only the egg whites)
• 3 tablespoons flour
• 1/2 cup bread crumbs (Optional: panko bread crumbs to give the zucchini a nice crunch)
• 2 tablespoons grated Parmesan cheese
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon of smoked paprika
• 1/4 teaspoon of cayenne pepper (optional: if you like spicy food then add a little more)
• Olive oil cooking spray
• Salt and pepper

Directions:

1.Preheat oven to 425°. Spray a baking sheet with cooking spray. Set aside.
2.In a small bowl, beat egg with a fork until frothy. In another bowl, place flour, and in a third bowl, place your bread crumbs.
3.Toss the breadcrumbs with garlic, and onion powder. Add paprika, cayenne and Parmesan cheese, and set aside.
4.Dip the zucchini sticks into the flour, then egg, and then into the bread crumb mixture. Make sure all sides are coated well. Place the sticks on the prepared baking sheet.
5.Bake at 425° for about 20-25 minutes, or until golden brown and crispy. Serve warm with marinara sauce, or just as is. Salt and pepper to taste.

Stir-Fry Sesame Tofu

To all the vegetarians out there, this dish is for you.
Last night I made this simple but tasty meal that is about only 8 points on Weight Watchers, and you can cook it under 25 minutes. Pasta is great, but I can do without the carbs, especially when counting points. I am always looking for a substitute that can still taste great but not add too many calories. So, instead of angel hair pasta I decided to use shirataki noodles. Shirataki have little to no carbohydrates and are low in calories. I paired this with tofu and vegetables to make a complete and guilt free meal.   Enjoy!

                                                                   
Stir-Fry Sesame Tofu:
Serves about  4
Total Time: 20-25 minutes

Ingredients:

• 3 tablespoons soy sauce
• 1/2 teaspoon sesame oil
• 1/3 cup orange juice
• 1 tablespoon honey 
• 1 package firm tofu, drained and cubed
• 2  bags House Foods shirataki angel hair shaped noodles (1 bag equals 2 servings)
• 1/2 head broccoli florets, chopped
• 1/2 bag of green beans (optional)
• 1/2 bag of pea pods (I used fresh, but frozen works fine)
• 1/2 bag of carrots (again, either fresh or frozen is ok), cut up
• 1/2 red pepper, cut into strips
• 1/2 yellow pepper, cut into strips
• 1 can of water chesnuts (drained)
• 3 tablespoons sesame seeds
• Olive oil cooking spray

Directions:

1. In a small bowl, whisk together soy sauce, sesame oil, orange juice and honey and put aside.
2. Spray pan with cooking spray and sauté tofu and vegetables in a pan, gradually adding sauce (set aside about 3 tablespoons of sauce for noodles), until vegetables have softened.
3. Remove vegetables and tofu from pan and set aside.
4. Pre-cooked shirataki noodles are quick and easy to prepare. Simply drain, rinse and boil, or pan fry for 2-3 minutes. I prefer to place them in the microwave for 2-3 minutes to dry the noodles out.
5. Add noodles to the pan on medium-low heat and add remaining sauce on to noodles.
6. Add vegetables back into the pan and cook for an additional 3-5 minutes.
7. Add sesame seeds, stir and serve.

Slow Cooked Rotisserie Style Chicken

I love my slow cooker! I'm sure anyone who has a busy schedule and wants a nice home cooked meal without a big hassle would agree. Not only do I appreciate the simplicity of this meal, but I also enjoy the pleasant aroma that fills the air when you first walk through the door after returning from a long day of work. This week I had a craving for rotisserie chicken, but didn't feel like spending the money at a restaurant or grocery store to get one.
I decided to use what I had on hand to get that rotisserie flavor. Making it at home is easy and gives you control over the spices and ingredients. Add your favorite side dish to complete the meal. Enjoy!










 


Rotisserie Style Chicken:  
Serves about 4-6 (with a 3.5-4lb chicken)
Total Time: 7-8 hours on low; 31/2-41/2 hours on high (slow cookers vary on cooking time).        

Ingredients:

• 1 broiler/fryer chicken (3.5-4 lbs)

  2 Tbsp Paprika

  1/2 tsp. cayenne pepper (optional!)

  1 1/2 tsp onion powder

  2 Tbsp garlic powder or 3 cloves garlic

  1 tsp salt

  1/2 tsp black pepper

  - See more at: http://busy-mommy.com/2010/02/how-to-make-your-own-rotisserie-chicken.html#sthash.9HkQNxBQ.dpuf
  1 whole chicken 3.5-4lbs (wash with warm water & half of a lemon; remove the neck and giblets) pat dry.
  rinse the chicken and remove the neck and giblets
  1 broiler/fryer chicken (3.5-4 lbs)

  2 Tbsp Paprika

  1/2 tsp. cayenne pepper (optional!)

  1 1/2 tsp onion powder

  2 Tbsp garlic powder or 3 cloves garlic

  1 tsp salt

  1/2 tsp black pepper

  - See more at: http://busy-mommy.com/2010/02/how-to-make-your-own-rotisserie-chicken.html#sthash.9HkQNxBQ.dpuf
• 2 tablespoons of paprika (smoked preferred)
• 1 tablespoon of butter (optional: light butter)
• 6 cloves of garlic (adjust to taste)
• 2 tablespoons of olive oil
• 1/2 teaspoon black pepper
• 1/2 teaspoon cayenne pepper (optional)
• 11/2 teaspoon onion powder 
• 1 teaspoon salt 
• A dash of dried parsley
• Veggies or potatoes to cover the bottom of the slow cooker (optional, I used carrots & sweet potatoes)
• Olive oil cooking spray

Directions:
1. Spray the bottom of the slow cooker with cooking spray. (optional: arrange the veggies or potatoes [skin-side up] to cover the bottom of the pot).
2. Stuff 1 tablespoon of butter and 6 cloves of garlic inside the chicken.
3. Pour 2 tablespoons of olive oil onto the chicken and massage gently with fingers.
4. Put salt, black pepper, cayenne pepper, onion powder and paprika into a small bowl and mix together. Sprinkle mixture all over chicken and massage in.
5. Place chicken in the slow cooker and cook on low for 7-8 hours or high for 31/2-4 1/2 hours.
6. Every couple hours use a turkey baster to baste the chicken with the juices inside the slow cooker. This will keep the chicken juicy and moist.
7. Once the chicken is cooked, transfer it to an oven-proof baking dish and sprinkle dried parsley on top.
8. Place it under the broiler in your oven for 3-6 minutes (watch it closely to make sure it doesn't burn). This will crisp up the skin to give it a rotisserie style taste.

he rub, all you need is:

1 broiler/fryer chicken (3.5-4 lbs)

2 Tbsp Paprika

1/2 tsp. cayenne pepper (optional!)

1 1/2 tsp onion powder

2 Tbsp garlic powder or 3 cloves garlic

1 tsp salt

1/2 tsp black pepper

- See more at: http://busy-mommy.com/2010/02/how-to-make-your-own-rotisserie-chicken.html#sthash.9HkQNxBQ.dpuf

Strawberry Side Salad Quick and Easy

Truth is, I don't like salads much. When eating a salad I always eat everything but the lettuce! Salads that use iceberg lettuce are just not for me. I'm always searching for other types of  leafy greens so I can still enjoy a refreshing salad. 
Depending on the meal, I choose between a filling bean salad or a very simple & refreshing salad, like the one I've chosen for this post today.
This is healthy, delicious, and only 6 points on Weight Watchers (points vary depending on amount of mozzarella balls and type of dressing used). Enjoy!

Strawberry Side Salad
Serves about 3
Total Time: 15 minutes

Ingredients:

• One 5 oz bag of baby kale, organic and washed
• 1 pint strawberries, washed, trimmed and sliced in halves
• 3-4 oz of fresh mozzarella balls, chopped into pieces
• ⅛ tablespoon of ground black peppercorn

Dressing: (Fat Free balsamic vinaigrette is optional to reduce the Weight Watchers points even further)

• 2 tablespoons each  of virgin olive oil, apple cider vinegar, and sugar
• 1 tablespoon each soy sauce and orange juice
• ½ tablespoon poppy seeds (optional)
• ⅛ teaspoon paprika

Toppings Optional: chopped almonds or avocado

Directions:

1. Whisk the olive oil, vinegar, sugar, soy sauce, orange juice, poppy seeds, and paprika together to make the dressing. Set aside.
2. Place the baby kale, mozzarella balls and strawberries in a large bowl. Top with the dressing and toss to combine. Then sprinkle with ground black peppercorn.

Note: Amount of mozzarella shown in picture is approximately 1oz.