Posts Tagged ‘5 Points Plus Recipe’

Lemon Parsley Chicken – Simply Filling plus 1 WPA – 5 Points Plus

Lemon Parsley Chicken

5 Points Plus

Simply Filling plus 1 WPA

Serves 2

  • 3 tablespoons flour
  • ⅛ teaspoon salt
  • 1/16 teaspoon pepper
  • ½ lb boneless skinless chicken breasts pounded thin
  • 2 teaspoons olive oil
  • ½ teaspoon minced fresh garlic
  • ½ cup fat-free chicken broth
  • 2 teaspoons fresh lemon juice
  • 2 teaspoons chopped fresh parsley

Combine flour, salt, and pepper in a shallow dish; dredge chicken in flour mixture.

Heat olive oil in a medium pan over medium heat.  Add chicken and cook 2-3 minutes on each side or until browned. Remove chicken from pan.

Add garlic to the pan drippings; add broth and cook until reduced to ¼ cup. Stir in lemon juice and parsley.

Return chicken to pan and cook 2 minutes longer.


Headed out yesterday to get some fresh produce etc and realized that this is a long weekend.  July 1st on Monday – Happy Canada Day.

I had written out a detailed menu plan for the week – breakfasts, lunches and dinners.  But I know that the weekend isn’t going to go exactly to plan!

To be honest yesterday wasn’t too bad.

I decided to put together some of the Blueberry Oatmeal Cups that I love.  They are Simply Filling plus 1 WPA.  So I popped these in the oven while I was getting ready to head out to do some grocery shopping.   The recipes makes 3, so there is breakfast all sorted out for another couple of mornings during the coming week.

Blueberry Oat Cups

Saturday is the start of a new week, so I have 49 Weekly Points Plus to spend.  For anyone new to Simply Filling, any Simply Filling foods are not counted, you only count points for other items.

At lunch time I tried out a new recipe – Tortilla Espanola.  It was 100% Simply Filling, but to be honest for the amount of time it took to put it together, I don’t think it is something I will make again.  I am not even adding it to my recipe collection here.  Usually I like to put my recipes into a category and then link to them from my daily entry, that way I can find them again too!!

Tortilla Espanola – Serves 3 – 100% Simply Filling – 5 Points Plus

  • 2 medium potatoes, sliced into very thin rounds
  • 1 small onion, diced
  • 3 Tbsp diced red pepper
  • 1/2 tbsp. olive oil
  • 1 egg
  • 3 egg whites
  • 1/3 cup skim milk
  • Salt and pepper
  1. Preheat oven to 400 degrees.
  2. Bring a pot of salted water to a boil.  Add the potatoes and cook for 4-5 mins until just tender.  Drain under cold water and pat dry with paper towels.
  3. Heat a small non-stick skillet over medium heat with olive oil.  Add the onion and red pepper and cook for 3 mins.  Add the potatoes and cook until beginning to crisp, about 5 mins.  Season with salt and pepper.
  4. Whisk together egg, egg whites, milk, salt and pepper.
  5. Pour the eggs into the skillet,  cook for about 5 mins or until it sets on the side.
  6. Place in the oven and bake for 10-15 mins until cooked completely

I had a slice of this Tortilla Espanola with a bunch of grapes for a 100% Simply Filling lunch.

So far so good, but then things changed.  I had planned to make Turkey Mushroom Burgers but ended out going out for a bite to eat instead.

I went to Café Verde and had a salad.  The salad is placed inside a large freshly made tortilla, this I did not eat.  So my salad was:

cafe rio salad

Fat Carb Fibre Protein Points Plus
12″ Flour   Tortilla 14 62 2 8 11
Black Beans 2 21 7 8 3 SF
Rice 2.5 24 0 3 4 SF
Steak 6 0 0 14 3 SF
Cilantro Lime   Dressing 14 11 0 0 5
Lettuce 0 0 0 0 0 SF
Pico de Gallo 0 0 0 0 0 SF
Sour Cream 5 1 0 1 1
Guacamole 4 2 2 0 1

So if I had devoured the whole thing it was a whopping Simply Filling + 18 Points Plus – Ouch!  I didn’t eat the tortilla so that was Simply Filling + 7 Weekly Points Plus.


  • Breakfast – Simply Filling + 1 Points Plus
  • Lunch – 100% Simply Filling
  • Dinner – Simply Filling + 7 Points Plus
  • New week starting with 49 Weekly Points Plus, so I now have a balance of 41 Weekly Points Plus
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