Greek Chicken Thighs

Greek Chicken Thighs

adapted from America's Test Kitchen

This is the moistest chicken I think I have ever cooked. Cutting slits into the chicken allowed the marinade to better penetrate the meat.

served with Cream-less Creamed Corn

Makes 2 servings                                                                10 WW pts / serving

1 Tbsp. olive oil
2 tsp. chopped fresh rosemary
2 tsp. chopped fresh thyme
1 1/2 garlic cloves, chopped
2 (3-inch) strips lemon zest, chopped
3/4 tsp. Kosher salt
1/2 tsp. dried oregano
1/4 ground coriander
1/8 tsp. crushed red pepper flakes

1/8 tsp. freshly ground black pepper pepper

2 bone-in chicken thighs

1. Cut 4 slits about 1/2 inch deep in each piece for marinade to penetrate.
2. In a bowl, combine oil, rosemary, thyme, garlic, lemon zest, salt, oregano, coriander, pepper flakes, and pepper; Whisk to combine.s
3. Transfer chicken to bowl with marinade and turn to thoroughly coating; Make sure marinade gets into slits. 
4. Refrigerate for at least 30 minutes or up to 2 hours.
5. Preheat the oven to 425F.
6. Place chicken, skin side up, in an oven-safe skillet; Scrape any remaining marinade from bowl over chicken. 
7. Roast until the thighs register 175 degrees, about 30 minutes.
8. Remove skillet from oven; Turn on the broiler.
9. Spoon pan juices over top of chicken to moisten the skin. 
10. Broil chicken until skin is lightly browned, about 3 minutes.
11. Let chicken rest in skillet for 10 minutes. 

Enjoy!

Asian Pork Tenderloin with Sesame Snap Peas

Asian Pork Tenderloin with Sesame Snap Peas

adapted from Food Network

We love Asian flavors and Emeril Lagasse was one of the first chef's I watched on Food Network I never realized he created his own Asian seasoning - Emeril's Asian Essence™. It does not look like it is available to purchase any longer but there is a recipe on Emeril.com. I modified the recipe there to create only the 1 Tbsp. that you need for this recipe. You can click on the link in the recipe or use you favorite seasoning blend.

This is a little spicy so adjust the red cayenne in the seasoning blend to your taste.

Makes 2 servings                                                          4 WW points / serving                                                          

2 Tbsp. coarsely chopped scallions
2 Tbsp. coarsely chopped shallots
1/4 cup soy sauce
2 Tbsp. pineapple juice

2 Tbsp. loosely packed fresh cilantro leaves
1 Tbsp. coarsely chopped fresh ginger
1 Tbsp. honey
1 Tbsp.  rice wine vinegar
1 Tbsp.  Emeril's Asian Essence™
1 Tbsp. chopped garlic
1 1/2 tsp. sesame oil
1 1/2 tsp. crushed red pepper
1/2 pork tenderloins (about 1/2 pounds total)

1 tsp. sesame oil
1/4 lb. snap peas, cleaned
3/4 tsp black sesame seeds
1/4 lemon, juiced

Kosher salt and freshly ground black pepper
1 tablespoon chopped fresh parsley leaves

1. Combine the green onions, shallots, soy sauce, pineapple juice, cilantro, ginger, honey, rice wine vinegar, Essence, garlic, sesame oil and crushed red pepper into the bowl of  a mini food processor; Process to puree. 
2. Place the tenderloins in a quart plastic storage bag and pour in the marinade. 
3. Seal the bag and refrigerate for 1 hour.
4. Preheat the oven to 400 degrees F.
5. Heat an ovenproof skillet over high heat; Add the tenderloins and sear, turning to ensure even browning, about 4 minutes. 
6. Transfer to the oven and cook for 10 to 13 minutes, or until an instant-read thermometer inserted in the thickest part reads 140 F. 
7. Remove from the oven and let rest for 5 minutes.
8. While the pork is cooking, heat a sauté pan over high heat, add sesame oil and heat. 
9. Add the snap peas and stir-fry for 3 minutes. 
10. Add the sesame seeds and toss well. Add the lemon juice and zest
11. season to taste with salt and pepper. 
12. Garnish with parsley before serving the peas topped with the pork.

Enjoy!

Marry Me Chicken Soup

Marry Me Chicken Soup

adapted from  Allrecipes

We had Marry Me Chicken and Marry Me Pasta so why not Marry Me Chicken Soup with pasta.

By baking the chicken with the seasoning rather than buying a rotisserie chicken, you get to keep the flavor on the chicken rather than losing it when you remove the skin to shred the chicken; not to mention it is cheaper.

This recipe is not designed for someone who is watching their fat and calories. To lighten it up and to reduce the number of WW points, you can substitute the fat free cream cheese for the cream cheese and half & half (6-5 WW points / serving) or fat-free evaporated milk (4-3 WW points / serving) for the heavy cream.

Serves 2-3                                                            17-11 WW points / serving

1 large boneless, skinless chicken breast

1 tsp. Homemade Rotisserie Chicken Seasoning or store bought

2 2/3 Tbsp. drained julienne-cut sun-dried tomatoes packed in oil with Italian herbs
1 tsp. oil from sun-dried tomato jar, divided
1/2 cups chopped yellow onion
1 medium garlic cloves, minced (about 1 1/3 teaspoons)
1 Tbsp. tomato paste
2 2/3 cups Homemade chicken stock or canned broth
1/3 cup heavy whipping cream
1 1/3 tsp. chopped fresh basil, plus more for garnish (optional)
2/3 tsp. kosher salt
1/2 tsp. dried Italian seasoning
1/3 tsp. garlic powder
pinch crushed red pepper, plus more for garnish
2 oz. small shell pasta, cooked
1 cup packed fresh baby spinach, chopped
2 oz. cream cheese, cubed, at room temperature
1/2 oz. Parmesan cheese, finely shredded, plus more for garnish

1. Preheat the oven to 375F
2. Season the chicken with the Homemade Rotisserie Seasoning and place in a baking dish.
3. Bake the chicken in the preheated oven until cooked to 155F, about 20 minutes; Set aside to cool.
4. Preheat the oil from the sun-dried tomatoes in a soup pot; when shimmering add the onions and garlic.
5. Cook until the onions have softened, about 3-4 minutes
6. Add tomato paste and sun-dried tomatoes; cook, until tomato paste turns a deeper red, about 2 minutes.
7. Stir in broth, cream, basil, salt, Italian seasoning, garlic powder, and crushed red pepper; Bring to a simmer over medium, stirring occasionally for about 20 minutes to blend flavors.
8. Meanwhile shred the cooled chicken.
9. Reduce heat to low; Add the spinach, 2/3 cup shredded chicken, cream cheese, and Parmesan.
10. Cook, stirring often, until cream cheese and Parmesan are melted and chicken is heated through, about 5 minutes.
11. To serve place,  divide the pasta between the soup bowls; Ladle the soup over the pasta.
12. Prior to serving, garnish with additional Parmesan, basil, and red pepper, if desired.

Enjoy!

Seared Sea Scallops with Cauliflower Puree

Seared Sea Scallops with Cauliflower Puree

adapted from Cooking Light March 2011

To get a good sear on the scallops you want them to be dry and the pan to reach a temperature of you pan to be at about 425F. I choose to use grapeseed oil which has a smoke point of 420F where as olive oil's smoke point of 350F. Exceeding the smoke point of olive oil can release harmful compounds into the food. The oil may also oxidize which will impart off flavors. If you do not have grapeseed oil, vegetable or canola oil both have smoke points of about 400F.

Makes 2 servings                                                        1 WW point / serving

1 cup chopped cauliflower florets
1/2 cup cubed peeled potato
1/2 cup water
1/4  cup homemade chicken stock or canned broth
1 1/2 tsp grapeseed oil
3/4 pounds sea scallops, patted dry
1/2 tsp. kosher salt, divided
1/4 tsp. fresh coarsely ground black pepper
3/4 tsp. Parkay cooking oil spray
Pinch of crushed red pepper

1. Place the cauliflower, potato water and stock into a small saucepan. 
2. Bring to a boil; Cover, reduce heat, and simmer until the potato is tender, about 6 minutes.
3. Remove lid; Let stand, uncovered, while you cook the scallops.
4. Heat a skillet over high heat.; Add oil and swirl to coat. 
5. Pat scallops dry with paper towels; sprinkle with 1/4 teaspoon salt and black pepper. 
6. Add scallops to pan; cook 3 minutes on each side or until desired degree of doneness. 
7. Remove scallops from pan; Keep warm
8. Place the cauliflower mixture in a small food processor with 1/2 teaspoon salt, Parkay, and red pepper. Blend until smooth. 
9. Serve the scallops on top of the puree.

Enjoy!

Arrabbiata Sauce

Arrabbiata Sauce

adapted from The Complete Cooking Light Cookbook

I had some older tomatoes that were past their best to be used raw. If you don't have 14 ounces of fresh tomatoes just add another can of diced tomatoes.

Serve this sauce over pasta, spaghetti squash or zoodles; or use it to make your favorite fra diavolo recipe.

Makes 6 (1/2  cup) servings                                              1 WW pp / serving

Cooking spray

1 cup chopped onions

4 garlic cloves, minced

1/2 cup dry red wine

1 tsp. sugar substitute

1 tsp. dried basil

1 tsp. crushed red pepper

2 Tbsp. tomato paste

1/2 tsp. Italian seasoning

1/4 tsp. freshly ground black pepper

4 whole tomatoes, (about 14 oz.), chopped

1 can (14.5 oz.) diced tomatoes

2 Tbsp. chopped fresh parsley

1. In a pot coated with cooking spray, sauté the onions and garlic for about 5 minutes.
2. Add the wine and all remaining ingredients except the parsley.
3. Bring to a boil; reduce to low and simmer for 45 minutes.
4. Add the parsley before serving.

Enjoy!

Cajun Shrimp Skillet

Cajun Shrimp Skillet

adapted from Taste of Home

Looking for a low-fat, low carb meal to celebrate Mardi Gras? This is a nice alternative to shrimp etouffee.

1 Tbsp. Parkay cooking oil spray
2 garlic cloves, minced
1/2 cup beef stock
1 tsp. Worcestershire sauce
1 tsp. freshly ground pepper
1/2 tsp. Kosher salt
1/2 tsp. dried thyme
1/2 tsp. dried rosemary
1/2 tsp crushed red pepper
1/4 tsp. dried oregano
1 lb. uncooked, large shrimp, peeled and deveined

Creole Fried Rice, optional

1. In a large skillet heat the Parkay and cook the garlic until fragrant, about 1 minute.
2. Stir in the stock, Worcestershire sauce and seasonings; bring to a boil.
3. Add the shrimp and cook until the shrimp turn pink, stirring occasionally, about 3 minutes.
4. Serve with Creole Fried Rice if desired.

Enjoy!

Bourbon Chicken

Bourbon Chicken

adapted from Spend with Pennies

You must have had the Bourbon chicken samples that are given out in the food courts of your local malls.. be at least before the pandemic. This knock off is sweet and sticky and is lower in fat and calories.

Makes 3 servings                                                      2 WW Blue points / serving

1 lb. boneless, skinless chicken breasts, cut into bite size pieces
Cooking spray

2 Tbsp. soy sauce
2 Tbsp. bourbon
2 Tbsp. orange juice
2 Tbsp. Truvia brown sugar blend
1 1/2 tsp.  fresh garlic grated
1 1/2 tsp. fresh ginger grated
1 1/2 tsp. rice wine vinegar
1/4 tsp. crushed red pepper flakes
1/4 cup water
1 1/2 tsp. cornstarch
1 1/2 tsp. cold water
1 scallion thinly sliced, green tops only

1. In a bowl, combine the soy sauce, bourbon, orange juice, Truvia, garlic, ginger, vinegar, red pepper flakes and water. Whisk to combine; set aside.
2. In a sauté pan coated with cooking spray, cook the chicken in batches until browned and mostly cooked through; Remove each batch to a bowl while cooking the remainder.
3. Return the chicken to the pan and add the soy sauce mixture and simmer for 15 minutes to burn off the alcohol and finish cooking the chicken.
4. In a small bowl, whisk together the 1 1/2 tsp. of water and cornstarch. Add to the mixture and cook until the sauce has thickened and coats the chicken.
5. To serve, top with scallion tops.

Enjoy!

 

Blistered Green Beans with Garlic

Blistered Green Beans with Garlic

adapted from Bon Appetit

I always make extra garlic chips because my husband likes to pick them out of the dishes. Scale back if you do not like so much garlic. It is rather spicy so if you do not like hot food reduce or eliminate the red pepper flakes.

Makes 3 servings                                                      0 WW Blue points / serving

Cooking spray

1/2 lb. green beans, trimmed

4 garlic cloves, thinly sliced

1 1/2 tsp. capers, drained and rinsed

1/2 tsp. crushed red pepper flakes

Kosher salt and Freshly ground black pepper

1. In a frying pan coated with cooking spray, cook with minimal movement until they begin to brown on the bottom, about 3 minutes.
2. Continue to cook about another 5 minutes, until they are cooked through, tossing frequently with tongs.
3. Add the garlic, capers and red pepper flakes and continue cooking until the garlic is golden, about 1 minute.
4. Transfer beans to a platter and spoon the garlic caper mixture on top.
5. Season to taste with salt and pepper before serving.

Enjoy!

Chile Garlic Oil

Chile Garlic Oil

adapted from Food & Wine

You can use this oil as a garnish, for grilling chicken or fish or in stir-fries.

Any crushed red pepper you have on hand can be substituted for the Aleppo pepper.

Makes 1/2 cup                                                                1 WW Blue point / tsp.

1/2 cup vegetable oil

8 large garlic cloves, sliced

1 Tbsp. crushed Aleppo pepper 

1. Heat the oil in a small saucepan.
2. Add the garlic and crushed Aleppo pepper.
3. Simmer until the garlic is lightly browned, about 5 minutes.
4. Strain into a heat proof container.
5. Transfer to a bottle to store.

Enjoy!

Basic Tomato Sauce

 Basic Tomato Sauce

I like to try out different combinations in my tomato sauce when I make it. This is a very simple one with onion, garlic, oregano and basil.

Makes about 3 cups                                                 0 WW Blue points / serving

1 cup minced onions

4 cloves garlic pressed

1/2 tsp. crushed red pepper

1 tsp. dried oregano

1 tsp. dried basil

2 cups tomato puree

1 cup water

1/2 tsp. sugar substitute

1/2 tsp. freshly ground black pepper

1/2 tsp. Kosher salt

1. Sauté the onions, garlic, basil and oregano in a pot coated with cooking spray until softened, about 5 minutes.
2. Add the tomato puree, water, sugar substitute, salt and pepper. Stir to combine.
3. Cook covered over low heat for 30-45 minutes for the flavors to meld.

Enjoy!

Hot Italian Turkey or Chicken Sausage Patties

 Hot Italian Turkey or Chicken Sausage Patties

My husband loves sausages. Since he is following Weight Watchers with me, I am trying to find ways to incorporate healthy sausage into our diet.

Penzeys has a wonderful seasoning mix for breakfast sausage which is "Hand-mixed from: salt, sugar, paprika, black pepper, dextrose, nutmeg, cayenne pepper, sage and thyme." But there are plenty of recipes on the internet.

Makes 6 servings                                                        0 WW Blue points / serving

1 lb. ground turkey or chicken breast

1 Tbsp. Penzeys Breakfast sausage seasoning

1/2 tsp. crushed red pepper flakes

1 Tbsp. red wine vinegar

1. Mix all ingredients together in a bowl.
2. Divide mixture into 6 patties.
3. Cook in skillet coated with cooking spray for about 4 minutes on each side. Serve.

Enjoy!

Mediterranean Chicken

 Mediterranean Chicken

adapted from Keto for Beginners (2020)

The sauce is a bit spicy. Adjust the crushed red pepper to your heat tolerance.

Makes 4 servings                                                      0 WW Blue points / serving

Cooking spray

4 boneless, skinless chicken breasts

1 Tbsp. Montreal Steak seasoning

4 garlic cloves, minced

1 Tbsp. capers, rinsed

1 tsp. dried oregano

1 Tbsp. dry white wine

1 Tbsp. water

1 cup chopped tomatoes

1/2 tsp. crushed red pepper

10 black olives, sliced

Kosher salt & freshly ground black pepper

1. Preheat the oven to 400F.
2. Sprinkle both sides of the chicken with the Montreal steak seasoning.
3. In a frying pan coated with cooking spray; cook 2 minutes.
4. Turn the chicken over and cook for 2 more minutes.
5. Place the pan in the preheated oven for 10-15 minutes or until cooked through.
6. Transfer the chicken to a plate and cover to keep warm.
7. In the same pan, add the garlic, capers, oregano, wine, water, tomatoes and olives. Cook for 2 minutes.
8. Season to taste with salt and pepper.
9. Serve the chicken topped with the sauce.

Enjoy!

Shredded Chicken with Hot Sauce

 Shredded Chicken with Hot Sauce

adapted from CL Annual Recipes 1997

You can use any kind of leftover, rotisserie chicken, or packaged precooked chicken for this recipe. 

When I poach chicken I usually cook more than I need so I have it for another recipe.

Makes 2 servings                                                     0 WW Blue points / serving

2 cups shredded poached chicken

1 Tbsp. soy sauce

1 1/2  tsp. rice vinegar

1 Tbsp. minced ginger, divided

1/8 tsp. crushed red pepper

3 chopped scallions

2 garlic cloves, minced

1/2 cup julienned red, yellow or orange bell pepper

1 Tbsp. lemon juice

1/2 tsp. ground white pepper

1/4 tsp. Kosher salt

1. Combine the chicken, soy sauce, vinegar, 1 1/2 tsp. ginger and crushed red pepper in a bowl. Set aside.
2. In a wok coated with cooking spray, sauté the scallions, remaining ginger and garlic, sauté until fragrant, about 1 minute.
3. Add the chicken mixture, bell peppers, lemon juice, salt and pepper and cook until vegetables are softened and the chicken is heated through, about 2-3 minutes.
4. Adjust seasoning with soy sauce, salt and pepper to taste before serving.

Enjoy!

 

Zesty Broccoli Sauté

Zesty Broccoli Sauté

adapted from Food Network

Who would have thought that adding a few pantry staples would elevate broccoli so much.

Makes 2 servings                                                    0 WW Blue points / serving

6 oz. broccoli florets

Cooking spray

1/4 tsp. kosher salt

1/4 tsp. garlic powder

large pinch crushed red pepper flakes

1. Bring a couple of inches of water to a boil in a saucepan and prepare a water bath.
2. Place the broccoli in a steamer basket, place it in the pot and steam about 5 minutes or until al dente.
3. Move the broccoli to the water bath. Cool completely.
4. In a large skillet coated with cooking spray, sauté the broccoli with the kosher salt, garlic powder and red pepper flakes until it is soft and browned around the edges, about 6 minutes.
5. Adjust seasoning as needed before serving.

Enjoy!

Fennel-Garlic Shrimp

Fennel-Garlic Shrimp

adapted from Barefoot Contessa Foolproof: Recipes You Can Trust (2012)

To make the dish look more elegant, leave the tails on the shrimp. My husband does not like to fight with them so I remove them.

If you omit the anisette the becomes a 0 WW Blue point meal.

Makes 2 servings                                                    1 WW Blue points / serving

Cooking spray

3 Tbsp. minced garlic

1 cup thinly sliced fennel

1/3 tsp. crushed red pepper

1 lb. shrimp, peeled & deveined

1 Tbsp. minced fresh parsley

1 Tbsp. anisette or other anise flavored liquor (optional)

Kosher salt & freshly ground black pepper

2 cups spiralized zucchini

1. Bring a pot of salted water to a boil.
2. Meanwhile in a sauté pan coated with cooking spray, cook the fennel until it begins to soften, about 2 minutes
3. Add the garlic and crushed red pepper; cook until it becomes fragrant, about 1-2 minutes.
4. Add a more cooking spray to the pan and add the shrimp, cook for about 2 minutes per side or until cooked through.
5. Drop the spiralized zucchini in the boiling water and cook 1-2 minutes or to your desired consistency.
6. Add the anisette to the shrimp and allow the alcohol to cook off, about 1 minute.
7. Season with the parsley and salt and pepper to taste.
8. Drain the zucchini.
9. Serve with shrimp on top of the zucchini.

Enjoy!

Vietnamese Stir Fried Chicken

Vietnamese Stir Fried Chicken

adapted from Cooking Light Annual Recipes 2015

This recipe is very ginger forward. If you care not a big fan of ginger, reduce the amount you use.

Served with Ginger Sesame Cauliflower Rice

Makes 4 servings                                                   0 WW Blue points / serving

Cooking spray

1 1/2 lbs. boneless, skinless chicken breast, cut into 1-inch pieces

1 Tbsp. minced peeled fresh ginger

3 garlic cloves, minced

1 large shallot, cut in half and thinly sliced

1/4 cup homemade chicken stock or canned broth

2 tsp. Truvia brown sugar blend

1 Tbsp. fish sauce

1 Tbsp. fresh lime juice

1/4 tsp. Kosher salt

1/4 tsp. freshly ground black pepper

1/4 tsp. crushed red pepper

6 scallions, sliced

1. In a skillet coated in cooking spray, cook the chicken for 2 minutes.
2. Add the shallots, ginger and garlic. Cook 1 minutes, stirring frequently
3. Combine the stock, Truvia, fish sauce, lime juice, salt, black and red pepper. Whisk to combine
4. Add to the pan.; cook 1 minute on medium-high heat; reduce heat to simmer and cook 7 more minutes or until cooked through and the sauce has thickened a little.
5. Stir in scallions and serve.

Enjoy!

Duck Fried Rice with Napa Cabbage

Duck Fried Rice with Napa Cabbage

adapted from Food Network

This recipe can be made with leftover duck or you can purchase cooked duck from a local Asian restaurant

Makes 2 servings                                               5 WW Blue points / serving

Cooking Spray

1 duck or chicken egg, whisked, cooked and thinly sliced

1 shallot, thinly sliced

1 garlic clove, minced

1 inch piece of ginger, peeled and grated

6 mushrooms, thinly sliced

Pinch red pepper flakes

1/2 small head of Napa cabbage, cored and chopped

1/4 cup frozen peas, thawed

Schezwuan pepper salt or Kosher salt

1 cup cooked white rice

1 1/2 Tbsp. soy sauce

1/2 cup cooked duck meat

Chopped scallion greens, for garnish

1. In a large skillet coated with cooking spray, cook the egg, omelet style (one piece) remove from the pan and thinly slice.
2. Wipe out the pan and spray with more cooking spray, add the mushrooms and cook until beginning to soften about 3 minutes.
3. Add the shallot, garlic, ginger and red pepper flakes and cook unti fragrant.
4. Add the cabbage and peas and cook until the cabbage is wilted, about 8 minutes. Season with salt.
5. Fold in the rice, duck, egg and moisten with soy sauce.
6. Divide between 2 bowls and garnish with scallions before serving.

Enjoy!

Stir Fried Chicken & Green Beans

Stir Fried Chicken & Green Beans

adapted from ww.com

Serve this dish over brown, white or cauliflower rice.

Makes 3 servings                                                     0 WW Blue points / serving

3/4 lb. boneless skinless chicken breasts, cut into 1/2 inch pieces

1 tsp. Szechuan pepper salt or 1/2 tsp. kosher salt & 1/2 tsp. freshly ground black pepper

1 c. green beans, trimmed

cooking spray

1 tsp. fresh minced ginger

1 garlic clove, crushed

1/4 tsp. Gochugura (Korean crushed red pepper) or crushed red pepper

1 Tbsp. soy sauce or more to taste    `

2 Tbsp. scallion greens, chopped

Sauté the chicken, green beans, ginger, garlic and pepper in a pan coated with cooking spray until the chicken and beans are cooked through.

Garnish with scallions before serving.

Enjoy!

Garlic Roasted Chicken Breasts

Garlic Roasted Chicken Breasts

adapted from Gourmet October 2007

This dish is very garlic forward. Make sure you and your loved one are both eating it or it could be a lonely evening.

Makes 4 servings                                                      1 WW Blue point / serving

3 large garlic cloves

1 tsp. kosher salt, divided

1 tsp. dried oregano

1/2 tsp. crushed red pepper flakes

1/2 tsp. freshly ground black pepper

1 Tbsp. olive oil

1 Tbsp. water

4 boneless, skinless chicken breasts

1. Preheat the oven to 425F.
2. Mince and mash the garlic to a paste with 1/2 tsp. salt. Transfer to a small bowl.
3. Stir in the oregano, red pepper flakes, oil, water, 1/2 tsp salt and black pepper.
4. Cut a pocket horizontally into each chicken breast.
5. Spread 1/2 tsp. of garlic mixture into each pocket. Coat the chicken with the remaining garlic mixture.
6. Roast the chicken in the preheated oven for 25-30 minutes or until cooked through.

Enjoy!

Quick & Easy Chicken Enchiladas

Quick & Easy Chicken Enchiladas

adapted from Cooking Light July 2013

If you want to make this even quicker use store chopped vegetables

 Makes 3 servings                        3 WW Blue points / 2 enchiladas

1/2 cup chopped onions

1/2 cup chicken stock

1 1/2 tsp flour

2 1/2 tsp. chili powder

1/2 tsp. ground cumin

1/2 tsp garlic powder

1/4 tsp. crushed red pepper

1/8 tsp. kosher salt

1 cup tomato sauce

1 1/2 cups shredded cooked chicken (leftover or rotisserie)

1/2 can black beans, drained and rinsed

6 (6-inch) corn tortillas

Cooking spray

3/8 cups of shredded reduced-fat Mexican blend cheese

1/2 cup chopped tomato

3 tsp chopped fresh cilantro

3 Tbsp. fat free sour cream

1. Preheat the broiler to high.
2. Combine onions, chicken stock, flour, chili powder, cumin, garlic powder, crushed red pepper, kosher salt, and tomato sauce in a saucepan. Cook for a couple minutes until thickened. Reserve 3/4 cup of the mixture.
3. Add chicken to the pan and cook until the chicken is heated through.
4. Wrap the corn tortillas in damp paper towels and microwave at HIGH for 15 seconds.
5. Spoon about 1/3 cup of the chicken mixture in the center of each tortilla; roll up.
6. Arrange the enchiladas seam side in a 9"x 9" inch baking pan coated with cooking spray.
7. Top with the reserved 3/4 cup of the tomato mixture and cheese.
8. Broil 3 minutes or until the cheese is melted and the sauce is bubbly.
9. Top enchiladas with tomato and cilantro.
10. Serve with sour cream.

Enjoy!