Recipe Source: Weight Watchers
POINTS® Value: 3
Preparation Time: 6 min
Cooking Time: 27 min
Level of Difficulty: Moderate
Save preparation time by using pre-minced garlic sold in jars.
14 oz fat-free chicken broth, reduced-sodium
2 Tbsp all-purpose flour
2 medium garlic clove(s), minced
1/4 tsp dried thyme
1 spray(s) cooking spray
1 pound(s) uncooked boneless, skinless chicken breast, (four 4-oz pieces)
1/3 cup(s) scallion(s), finely chopped, divided
1/8 tsp table salt
1/8 tsp black pepper
Combine 1⁄4 cup broth and flour in a small bowl, stirring with a whisk until smooth. Add remaining broth, garlic and thyme; set aside.
Place a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add chicken, and cook 4 to 5 minutes or until lightly browned. Turn chicken; add 2 tablespoons scallions. Pour broth mixture over chicken; sprinkle with salt and pepper. Reduce heat, and simmer, uncovered, 15 to 20 minutes or until chicken is done, basting often.
Remove chicken from pan; keep warm. Bring sauce to a boil over medium-high heat. Scrape bottom and sides of pan, using a rubber spatula. Cook 2 minutes or until sauce is reduced to 3⁄4 cup. Pour sauce evenly over chicken, and top with remaining scallions. Yield: 4 servings (serving size: 1 chicken breast half).
This is decent. It kind of reminds me of some kind of Lean Cuisine meal or something. I mean, it's not bad or anything, but I'm not going to rave about it. Served it with 1/2 cup steamed zucchini, 1/2 cup brown rice drizzled with 1 tsp of olive oil, a salad with 2 Tbsp Kraft Cucumber Ranch, and 1 cup of milk for a total of 12 points.
Breakfast: 5.5 points (2 hardboiled eggs, 1 banana)
Lunch: 2.5 points (Campbell's Soup at Hand Chicken with Mini Noodles, Dole Cherry Mixed Fruit cup, 15 baby carrots)
Dinner: 12 points
Total points: 20...3 remaining for a snack later
Good Health Guidelines:
1 cup water - really need to work on this
1 serving dairy (1 cup milk)
6 servings fruit & vegetable
1 serving oil
0 activity - so far. I'm planning on walking the pooch
1 serving lean protein
1 serving whole grains
So I know my lunch is practically non-existent, although it was enough to satisfy me. Lunch at school is one of my biggest obstacles. There's pretty much nothing portable that doesn't require refrigeration that is a healthy, balanced option. The microwavable soups are about as substantial I can get, the only problem is that they tend to have tons of sodium. I tried to round it out with some fruits and veggies, but I was still lacking a decent protein source. I'm thinking maybe a little peanut butter to dip the carrots in?
Luckily I only have a few more WEEKS(!!!) to deal with this.
12 hours ago