The first one is a Baked General Tso’s Chicken. When I go to Chinese restaurants, General Tso’s is my favorite dish, but the real true General Tso’s is traditionally deep fried and loaded with tons of fat, calories, and cholesterol.This recipe uses skinless chicken breast meat instead of dark meat, less breading, and by baking rather than deep frying you are able to lower the Points Plus value for this dish.
Baked General Tso’s Chicken
Weight Watchers Points Plus: 5
Serving Size: About 1 Cup
1lb boneless, skinless chicken breasts, cut into strips
1/2 cup liquid egg substitute
1/2 cup whole wheat flour
1 tsp salt
1 tbsp garlic powder
1 tbsp onion powder
1 tsp paprika
1 tsp fresh ginger, minced
1/4 cup soy sauce
1/4 cup vinegar
1 tbsp sesame oil
2 tbsp chili sauce
3 cloves garlic, minced
2 tbsp brown sugar
1 tsp cornstarch
Preheat oven to 375 degrees. Line a baking sheet with parchment paper and mist with non-fat cooking spray.
In a small bowl, mix together the flour, salt, paprika, garlic powder and onion powder.
Dip chicken strips in liquid egg substitute, shake off excess and lightly coat in flour. Place chicken strips on baking sheet and lightly mist with an olive oil mister, or more non-fat cooking spray.
Bake chicken in oven for about 30 min, turning over once at halfway through cooking time.
Remove from oven and let cool for 10 minutes.
While chicken is cooking, combine soy sauce, vinegar, minced garlic, minced ginger, sugar, chili sauce and sesame oil in a small sauce pan set over medium heat. Once sauce has begun to lightly simmer, mix cornstarch and I tsp water in a small cup, and then pour into sauce. Continue to cook, stirring regularly, until sauce has thickened up a bit, about 3-5 more minutes. If sauce remains runny, add in some additional cornstarch, tsp by tsp. Another tsp or two will not affect the Points + value.
Toss the cooked chicken pieces with the sauce and serve immediately.
The next recipe is a White Turkey Chili. This time of year my family eats a lot of chili and soup and we love this White Turkey chili recipe.
White Turkey Chili
Weight Watchers Points Plus: 5
1lb extra lean ground turkey breast
1 large white onion, finely chopped
4 cloves garlic, minced
1 28oz can tomatillos
2 4oz can roasted green chilies
1 15oz can cannellini beans
2 cups fat free chicken stock
3 fresh jalapenos, seeded and diced
1 cup part skim mozzarella, shredded
1/2 cup non-fat plain Greek yogurt
1 tbsp cumin
1 tbsp coriander
1 tbsp oregano
Salt and pepper to taste
Cilantro and lime wedges for garnish (optional)
Spray a large Dutch oven with non-fat cooking spray and set over medium high heat.
Add in onions and garlic, and sauté until tender, about 3-4 minutes.
Add in ground turkey, and cook while breaking up meat, until turkey is browned, about 6-8 minutes. If turkey starts to stick to pot while cooking, add in a bit of the chicken broth as necessary to help de-glaze it from the pot.
Add in jalapenos, cumin, coriander, oregano and salt and pepper, and cook until peppers begin to soften, about 3 minutes.
Stir in tomatillos, chilies and chicken stock. Bring to a simmer, and then lower to medium-low heat. Cover and let cook for about an hour.
Add in cannellini beans and cook for another 30-45 minutes.
Serve with a 2 heaping tablespoons of mozzarella cheese, a heaping tablespoon of yogurt, and garnish with cilantro and lime wedges.
The next recipe is for a Baked Chicken Parmesan. I found this recipe recently at SkinnyTaste and my family loved it.
Baked Chicken Parmesan
Weight Watchers Points Plus: 6
4 (8 oz) chicken breast halves, sliced in half to make 8
3/4 cup seasoned breadcrumbs
1/4 cup grated Parmesan cheese
2 tbsp butter, melted (or olive oil)
3/4 cup reduced fat mozzarella cheese
1 cup marinara
Preheat oven to 450°. Spray a large baking sheet lightly with spray.
Combine breadcrumbs and parmesan cheese in a bowl. Melt the butter in another bowl. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture. Place on baking sheet and repeat with the remaining chicken.
Lightly spray a little more oil on top and bake in the oven for 20 minutes. Turn chicken over, bake another 5 minutes.
Remove from oven, spoon 1 tbsp sauce over each piece of chicken and top each with 1 1/2 tbsp of shredded mozzarella cheese.
Bake 5 more minutes or until cheese is melted.
The next recipe is another one that my family loves, from Skinny Taste. It is a Baked Potato Soup that has been made skinny. Each one cup serving is only 5 WWPP.
2 russet potatoes, washed and dried
1 small head of cauliflower, stem removed cut into florets
1 1/2 cups fat free chicken broth
1 1/2 cups 1% reduced-fat milk
salt and freshly cracked black pepper
1/2 cup light sour cream
10 tbsp reduced-fat shredded sharp cheddar cheese
6 tbsp chopped chives, divided
3 slices bacon, cooked and crumbled (you can use turkey bacon if you prefer)
Pierce potatoes with a fork; microwave on high for 5 minutes turn over and microwave another 3 – 5 minutes, until tender. Or if you prefer to use your oven, bake at 400° for 1 hour or until tender. Cool. Peel potatoes.
Meanwhile, steam cauliflower with water in a large covered pot until tender. Drain and return to pot. On medium heat, add chicken broth, milk, potatoes and bring to a boil. Use an immersion blender to puree until smooth. Add sour cream, half the chives, salt and pepper and cook on low another 5-10 minutes, stirring occasionally.
Remove from heat. Ladle 1 cup soup into each bowl. Top each serving with 2 tbsp cheese, remaining chives, and bacon.